Middle Eastern Inspired Plant-Based Recipes:

Middle Eastern cuisine or West Asian cuisine includes Arab, Armenian, Assyrian, Azerbaijani, Cypriot, Egyptian, Georgian, Iranian, Iraqi, Israeli, Kurdish, Lebanese, Palestinian and Turkish cuisines. Common ingredients include olives and olive oil, pitas, honey, sesame seeds, dates, sumac, chickpeas, mint, rice and parsley, and popular dishes include kebabs, dolmas, falafel, baklava, yogurt, doner kebab, shawarma and mulukhiyah

People living in Middle Eastern and West Asian countries consume a “Middle East” cuisine, a unique diet comprised primarily of hummus, falafel, tahini, tabouleh, baklava, pita bread, baba ghannouj, foul mudammes and lokum.

The specialty of the cuisine of Middle East countries is the use the local herbs and spices. Nutmeg, caraway, cumin, turmeric, parsley, and mint add flavors to the dishes. Saffron, the most expensive in the world, is added in many dishes for its flavor and color.

Very few dishes are fried; grilling or baking are the preferred (and healthier!) methods of cooking. These techniques help minimize a dish’s calories while still adding flavor. 

Middle Eastern Inspired (Lebanese) Mushroom Shawarma

Ingredients: 

Option #1 Spice Mixture 1 tbsp sweet paprika1.5 tsp allspice2 tsp cumin1 tsp turmeric1 tsp cinnamon1 tsp garlic powder1 tsp onion powder½ tsp ground ginger1 T Sweetener (Maple Syrup, Agave, Date Syrup)½ tsp Aleppo pepper or hot pepper flakes (optional)

Option #2 Spice Mixture ½ tsp turmeric2T Cumin1 tsp coriander½ tsp blk pepper¼ tsp white pepper2 tsp garlic powder 1tsp onion powder½ tsp cloves3 crushed garlic cloves 1 tsp thyme1 tsp rosemary

• 1 Pound of Mushrooms Sliced, Torn or Whole (Portobello, Shitake, Oyster, etc)
• 1 Onion (Red or White) Sliced thinly
• Spice Mixture above (3-4 Tablespoons)
• 2 T Lemon Juice
• 1-2 T Oil
• Salt & Pepper to Taste
• Chopped Cilantro and/or Mint (Optional)

Preparation:

1. OVEN ROAST 400 degrees – Place the portobello mushrooms and onions on a rimmed baking sheet. Drizzle with 2 tablespoons oil, 2 tablespoons lemon juice, and the spice mixture; toss to coat. Arrange in an even layer and place the tomatoes cut-side up on the baking sheet. Roast until caramelized, about 15-20 minutes (Rotate halfway through).

OR

2. SAUTE – Add a touch of oil to your heated pan. Place onions in a pan and caramelize, then set aside. In a bowl, drizzle Mushrooms with 1-2 tablespoons of oil, and the spice mixture; toss to coat. Heat your pan, add your seasoned mushrooms to your pan. Saute until caramelized. Deglaze pan with 2 tablespoons lemon juice. Add back in the onions.

Optional: Drain 1 can of Garbanzo beans and drizzle with Oil and a few spoonfuls of Seasoning Mixture. Roast in a 400 Degree oven for 30 min. 

Tzatziki sauce:

• 1 cucumber, grated and drain
• 1 cup unsweetened plain plant based yogurt 
• 1 garlic clove, finely minced
• ½ tsp salt
• 2 tsp fresh lemon juice

1. Mix all the ingredients above in a bowl

Pickled Onions:

• 1 medium red onion, very thinly sliced
• ½  cup water
• ¼ cup distilled white vinegar
• ¼ cup apple cider vinegar or additional white vinegar
• 1 ½ tablespoons sugar
• 1 ½ teaspoons fine sea salt
• ¼ teaspoon red pepper flakes (optional, for heat)

1. Pack the onions into a 1-pint mason jar or similar heat-safe vessel. Place the jar in the sink, to catch any splashes of hot vinegar later.
2. In a small saucepan, combine the water, both vinegars, sugar, salt, and pepper flakes. Bring the mixture to a gentle simmer over medium heat to dissolve sugar, then carefully pour the mixture into the jar over the onions.
3. Use a butter knife or spoon to press the onions down into the vinegar and pop any air bubbles in the jar. Let the pickled onions cool to room temperature (about 20 to 30 minutes), at which point they should be sufficiently pickled for serving.
4. Cover and refrigerate leftover pickled onions for later. Quick-pickled onions are best consumed within three days, but they keep for 2 to 3 weeks in the refrigerator.

Serve with:

• Pita, Cherry Tomatoes, Pickled Onions, Chopped Romaine Lettuce, Drizzle with Tzatziki
• Serve on top of Hummus with Roasted Chickpeas and Pickled Onions

Lebanese Inspired Zucchini Fritters

Ingredients: 

• 2 medium Zucchini, about 2 cups shredded
• 1 teaspoon salt
• 1 Vegan Eggs (1 tablespoon of ground flaxseed and 3 tablespoons of warm water to replace 1 egg)
• 2 garlic cloves
• 1 onion- halved 
• 1/2 teaspoon black pepper
• 3 tablespoons flour
• 3 tablespoons cornstarch
• 3 tablespoons olive oil, plus more if necessary
• Lemon wedges, for serving

Preparation:

1. Make your vegan egg and set aside
2. Shred the zucchini in your food processor fitted with the shredding disk (or on a box grater). Transfer the zucchini to a fine mesh strainer and set over a bowl. Wring all of the excess liquid out of the zucchini with your hands, then set aside
3. In a medium bowl, whisk the vegan eggs, salt and ground black pepper.
4. Chop or Puree (Food Processor) Onion and Garlic.
5. Combine the shredded zucchini, vegan eggs, pureed onion and garlic mixture. Mix well until combined.
6. Sprinkle the flour and cornstarch over the mixture and stir until uniformly incorporated. (If the batter is too loose sprinkly additional flour)
7. Heat 3 tablespoons of olive oil in a large non-stick skillet over medium heat. Drop 2-tablespoon sized portions into the pan, then use the back of a spoon to gently press the batter into 2-inch-wide fritters. 
8. Pan-fry until golden brown on both sides, 2-3 minutes per side.
9. Transfer the fritters to a paper towel-lined plate. 
10. Add a bit more oil to the pan if necessary, then repeat with the remaining batter. Serve immediately hot (or cold) with a dollop of plant based sour cream or yougurt, your favorite dipping sauce and lemon wedges.

OVEN BAKED Method

1. ​​Preheat your oven to 400F (200C). Lightly grease a baking sheet.
2. Follow instructions above 1- 6
3. Place a Spoonful of the mixture on the pan and create a patty. 
4. If the mixture is too liquid add more flour. 
5. Bake for 20-25 minutes, flipping them once midway through. They are ready when both sides are nicely browned and they are cooked through. 

Moroccan Inspired Plant-Based Recipes:

The Moroccan dish most people are familiar with is couscous. Moroccan cuisine can date back to the 7th century BC and is heavily influenced by interactions and exchanges with other cultures and nations. Fruits and Vegetables reign supreme as staples in Moroccan Cuisine. Tagine, which is a type of dish that is used to make rich savory stews, is also the name attributed to many Moroccan Stews.

Spices are used generously in the moroccan Cuisine these include cinnamon, cumin, turmeric, ginger, paprika, coriander, saffron, mace, cloves, fennel, anise, nutmeg, cayenne pepper, fenugreek, caraway, black pepper and sesame seeds. Twenty-seven spices are combined for the Moroccan spice mixture ras el hanout

Common herbs in Moroccan cuisine include mint, parsley, coriander, oregano, peppermint, marjoram, verbena, sage and bay laurel. You will also find olives, dried fruit and preserved lemon.

Ras El Hanout Spice Blend – Makes about 2-3 tablespoons

1 tsp ground cumin 1 tsp ground ginger 1 tsp salt ¾ tsp ground black pepper ½ tsp ground cinnamon

½ tsp ground coriander seeds ½ tsp cayenne or Aleppo Pepper ½ tsp ground allspice ¼ tsp ground cloves

In a small bowl whisk together all ingredients until combined well. Spice blend keeps in an airtight container at cool room temperature 1 month.

Substitutes for Ras El Hanout

• Make your own.
• Combination of 2 parts cumin, 1 part ground Moroccan coriander seeds, 1 part ginger, and 1 part cayenne pepper.
• Garam masala.
• Curry powder.

Moroccan Inspired Cauliflower and Chickpea tagine

Ingredients

• 2 tablespoons extra-virgin olive oil, plus more to serve
• 1 medium yellow onion, chopped
• 2 garlic cloves, chopped
• 1 tablespoon tomato paste
• 2- to 2½-pound head cauliflower, trimmed and cut into ½- to 1-inch florets
• 2 tablespoons ras el hanout (above) OR 1 tablespoon ground cumin, plus ½ teaspoon ground cinnamon
• ½ cup dried apricots, sliced
• 2 cups Veggie stock
• 15½-ounce can chickpeas, rinsed and drained
• ½ preserved lemon or 2 tablespoons lemon juice
• 2 – 3 teaspoons Sweetener to taste
• Kosher salt and ground black pepper to taste
• Chopped fresh mint, to serve
• Roasted (Toasted) Almonds, Chopped

Procedure

1. In a large Dutch oven on medium-high, heat the oil until it shimmers. 
2. Add the onion and cook, stirring occasionally, until softened and beginning to brown, 5 to 7 minutes. 
3.  Add the ras el hanout and ½ teaspoon each salt and pepper, cook for about 1 minute. 
4. Add the garlic and tomato paste and cook, stirring, until beginning to brown, about 1 minute. 
5. Pour in 2 cups stock and scrape up the browned bits, then stir in the cauliflower and apricot.
6. Remove the pulp from your preserved lemon, chop it very finely and add to the pan. Cut your lemon skin into strips and add to the pan as well. Cook for 3-4 minutes. Add a dash of salt and pepper.
7. Bring to a simmer, cover and cook, stirring occasionally, until the cauliflower is crisp-tender, 5 to 6 minutes.
8. Stir in the chickpeas, re-cover and cook until the cauliflower is fully tender, about another 5 minutes. 
9. Taste and season with sweetener, salt and pepper. 
10. Serve drizzled with additional oil, top with roasted almonds and sprinkled with mint.
11. You can serve this on top of Couscous, Millet or Fonio.

Moroccan Inspired Carrot and Lentil Salad

Ingredients

• 3 cups cooked French green lentils (1 1/4-1 1/2 cup dry lentils)
  • cooked according to package directions.
• 6 medium carrots, peeled and sliced on a bias
• 1 1/2 tbsp olive oil
• 1 medium shallot, diced finely
• 2 large cloves minced garlic
• 1/3 cup unsalted pistachios, chopped
• 1/3 cup golden raisins or sultana raisins
• 3 tbsp cilantro, chopped
• 3 tbsp parsley, chopped

Vinaigrette Ingredients:

• 1/2 cup olive oil
• 2 tbsp lemon juice
• 1 tbsp maple syrup, agave or date syrup
• 1 tsp smoked paprika
• 3/4 tsp turmeric
• 3/4 tsp salt
• 1/2 tsp cumin
• 1/4 tsp cinnamon
• 1/4 tsp cayenne

Procedure

1. Preheat the oven to 400 F.
2. Rinse and sort lentils, then cook lentils according to package directions. Make sure to add a generous pinch of salt to the cooking liquid once it begins to boil. 
3. In a small bowl, whisk together vinaigrette ingredients.
4. Wash and peel carrot, then slice on a bias into evenly-sized pieces. Toss carrot with 2 tbsp of the vinaigrette, then add to a sheet pan and roast for 15-20 minutes, stirring once halfway through cook time. 
5. Heat a small sauté pan over medium heat. Add olive oil and diced shallot. Sauté for 5 minutes, stirring occasionally, then add garlic and raisins and continue cooking for a few more minutes, until softened and fragrant. Remove from heat.
6. In a large mixing bowl, combine cooked lentils, shallot + garlic + raisin mixture, roasted carrots, pistachios, cilantro, parsley and remaining vinaigrette. 
7. Toss until well coated. Enjoy hot or cold!