Wednesday, December 2, 2009

Mashed White Bean Sammy and Bulgar Mixed Veg Salad-Vegan

Sounds like a lot of healthy stuff right? Yeah it is, but trust me it's so good!

White beans seem to find there way onto my plate more frequently here than at home so I decided to just embrace it. This method of mashing the white beans creates a hummus-like but slightly bumpier kind of spread that frankly I now prefer to hummus.

Mashed White Bean Sammy (for 2)

1 can white beans (drained and rinsed)
1 tbsp olive oil
salt and pepper
1 avocado
handful of spiniach
handful of sprouts (can't find them here but that's how I wanted to eat it)
4 slices of your favorite bread

1. Put your white beans in a bowl and add the olive oil and salt and pepper to taste. Using a fork mash the beans against the side of the bowl until you have a lumpy spread.
2. Spread onto your bread, top with avocado, spinach, and sprouts.
3. Eat!

Also it would be good with cucumber, roasted red pepper, or shriratcha!

The Bulgar Salad is a bit more complicated but it keeps well. I made it yesterday and I made enough to eat cold for the rest of the week as a side.

Bulgar Mixed Veg Salad

1 cup bulgur wheat
1 eggplant, thinly sliced then sliced into 4ths
1 pound mushrooms, sliced in half
5 tablespoons extra-virgin olive oil
1 pound cherry tomatoes, cut in half
1 tablespoon red wine vinegar
salt and pepper
1 cup basil leaves, torn

1. Cook the bulgar according to the package (usually 2 cups cold water and 1 cup bulgar, bring the boil, cover and simmer for 12-15 min)
2. Sautee the mushrooms and eggplant in 3 tbsp oil until tender (5 min)
3. Put your bulgar in a large bowl and fluff with a fork. Add remaining oil, red wine vinegar, salt and pepper and mix well.
4. Add your eggplant and mushrooms and mix well. Gently fold in the tomatoes and basil.

This will make enough for 4-6 people or it will last one to two people several days. Serve warm or cold.

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