Vegan munchies

Vegetarian Journal, Oct-Dec, 2009 by Peggy Rynk

ALL THE RECIPES BELOW are easy to make and appropriate to serve either during a quiet family evening at home or for special guests.

MIXED VEGGIE PLATTER

Select your favorite raw vegetables--such as carrot or celery sticks, cucumber slices, red or green bell pepper strips, or cherry tomatoes--and chill them well. Just before serving, arrange them on a serving platter. Crisp, well-chilled fresh veggies don't really need a dip unless you especially want one. In case you do, here are some suggestions:

SIMPLE BEAN
AND TOMATO DIP

(Makes approximately 3 cups or
twenty-four 2-Tablespoon servings)

Serve this dip with tortilla chips
or other chips of choice. This recipe
also makes a terrific side for burritos,
tacos, or a simple rice dish.

One 1-pound can vegan raffled beans
One 10-ounce can mild diced tomatoes
  with green chilies, not drained
A few drops of hot sauce (such as Tabasco
  or Texas Pete), to taste

In a medium-sized mixing bowl,
blend together the refried beans
and the tomatoes with chilies.

Stir in the hot sauce a little at a
time, tasting as you go, until you
reach the degree of heat you want.

Total calories per serving: 28
Fat: <1 gram
Carbohydrates: 6 grams
Protein: 2 grams
Sodium: 100 milligrams
Fiber: 2 grams

PIZZA DIP

(Makes approximately 11/2 cups
or twelve 2-Tablespoon servings)

Serve this dip with raw vegetables
of choice or with pita bread cut
into 1-inch strips and toasted.

3/4 cup vegan mayonnaise
1/2 cap pizza sauce
Dash garlic powder
1/4 cap grated vegan Parmesan-style
  'cheese'

Put all ingredients, in the order
listed, into a small mixing bowl.
Whisk together until smooth.
Cover and chill well before serving.

Total calories per serving: 48
Fat: 4 grams
Carbohydrates: 2 grams
Protein: 1 gram
Sodium: 188 milligrams
Fiber: <1 gram

CHILI DIP

(Makes 1 cap or eight 2-Tablespoon
servings)

Serve this dip with raw vegetables,
such as carrot sticks, celery sticks,
or red or green bell pepper strips.
It's also excellent with crisp, lowfat
corn chips.

1 cup vegan sour cream
1 teaspoon dried basil
1 teaspoon paprika
1/2 teaspoon chili powder
Salt to taste

Mix all ingredients together well
and chill.

Total calories per serving: 85
Fat: 5 grams
Carbohydrates: 9 grams
Protein: 1 gram
Sodium: 160 milligrams
Fiber: <1 gram

SMOKEY HUMMUS

(Makes approximately 1 1/2 cups
or twelve 2-Tablespoon servings)

Serve as a dip or spread on crisp
crackers. Also, try a dollop on crisp
greens. In addition, it tucks well
into pita pockets.

One 6-ounce package hummus mix
  (such as Fantastic or Casbah)
Dash ground red chipotle
1 1/2 cups water
1/2 teaspoon liquid smoke

Blend the hummus mix and the
ground red chipotle together in a
one-quart mixing bowl. Whisk in
the water and liquid smoke until
mixture is thickened and smooth.
Chill thoroughly.

Note: Liquid smoke is available
at many grocery stores, usually in
the condiment section near the
ketchups and barbecue sauces.

Total calories per serving: 60
Fat: 2 grams
Carbohydrates: 7 grams
Protein: 3 grams
Sodium: 200 milligrams
Fiber: 7 grams

HUMMUS WITH DILL,
MUSTARD, AND GARLIC

(Makes approximately 1 1/2 cups
or twelve 2-Tablespoon servings)

Serve with warm pita triangles,
spread on rice cakes, or offer as a
dip with chips or raw vegetables.
Also makes an excellent sandwich
filling.

One 6-ounce package hummus mix
1 1/2 teaspoons dill weed
1/2 teaspoon dry mustard
1/2 teaspoon garlic powder
1 1/2 cups water

In a 1-quart mixing bowl, blend
together the dry ingredients. Add
the water and mix with a fork or
a wire whisk until smooth (no
lumps remain). Cover and chill
thoroughly before serving.

Total calories per serving: 60
Fat: 2 grams
Carbohydrates: 7 grams
Protein: 3 grams
Sodium: 200 milligrams
Fiber: 7 grams

PECANS ROASTED WITH
TAMARI AND GARLIC

(Makes approximately 4 cups pecans
or thirty-two 1/8-cup servings)

These are excellent to munch on as
they are, but they are also terrific
scattered on a tossed salad.

4 cups pecan halves
1 teaspoon garlic powder
1/4 cup soy tamari

Preheat over to 350 degrees.

Put the pecans in a 13" x 9" x
2" baking pan. Sprinkle with the
garlic powder and pour in the
tamari. Stir gently until pecans
are well-coated. Shake pan gently
to distribute pecans evenly.

Bake for 15 minutes. Remove
from oven, stir, and shake to distribute
evenly again. Bake for
another 5 minutes and repeat stirring
and shaking. Return to oven
for another 5 minutes and again
shake pan to redistribute nuts
evenly. Bake for 5 more minutes
and repeat stirring and shaking.
Return again to oven for 5 minutes.
Remove from oven again,
stir again, and set pan on a wire
rack to cool.

Total calories per serving: 87
Fat: 9 grams
Carbohydrates: 2 grams
Protein: 1 gram
Sodium: 126 milligrams
Fiber: 1 gram

SEASONED ROASTED
SUNFLOWER SEEDS

(Makes 2 cups or eight 1/4-cup servings)

These roasted seeds are excellent
to have as a snack or to sprinkle
over salads in place of croutons.

2 cups row sunflower seeds
2 Tablespoons soy sauce, or to taste
1/2 teaspoon chili powder
1/2 teaspoon ground cumin
Generous dash cayenne

Put all ingredients into a 10-inch
skillet. Pan roast, stirring often,
over medium-low heat for 15-20
minutes or until seeds are
dry and golden. Transfer to a
bowl to cool.

Total calories per serving: 207
Fat: 18 grams
Carbohydrates: 7 grams
Protein: 8 grams
Sodium: 227 milligrams
Fiber: 4 grams