Vegetarian – Not My Gmas Life

Middle Eastern Vegetarian Wrap

I always crave Middle Eastern food when I am home in Northern Wisconsin. Multicultural fusion vegetarian restaurants are rarely found in the state, let alone in Northern Wisconsin; which is better known for fish frys, gastropub and supper club food. Spread your favorite hummus on a low carb pita or tortilla, then add a layer of my quick instant pot turmeric and curry rice, garnish with the cool and refreshing Persian mini cuke and tomato salad, and top with a generous portion of garlic tzatziki sauce. This wrap will have your taste buds jumping for joy and satisfying any vegetarian foodie like myself. Make some homemade falafels or chickpea shawarma to replace the hummus, and you can have a hearty protein-nutrient rich healthy wrap that will fuel your day.

Note: I use mini Persian cukes or English cucumbers instead of regular cucumbers due to the low water content and I do not need to deseed or peel them. I recommend not using regular cucumbers in this particular recipe.

Course Main Course

Cuisine Indian, middle eastern

Keyword Curry Rice,, Easy and Simple Recipe, Fusion Wrap, Healthy, Low Carb, Lunch Recipes, Salad wrap, Simple Recipe, Turmeric Rice,, Vegetarian, wrap

Prep Time 15

Cook Time 0

Total Time 15

Equipment

Instant Pot

Ingredients

Tomato and Cuke Salad

3-4 each persian mini cukes may substitute English cuke
1/2 cup red onion slice small
3/4 cup cherry tomatoes halve
2 tbsp apple cider vinegar
2 tbsp olive oil
1 1/2 tsp garlic powder
1/2 tsp salt
1/2 tsp zatar seasoning
1/8 tsp pepper

Tzatziki Sauce

1 1/4 Cup Plain Full Fat Greek Yogurt I prefer Chobani yogurt
1 tsp minced garlic
1/2 lemon juiced and seeds removed
1/2 persian mini cuke mince
3 leaves mint washed, chevron and thinly slice
salt and pepper to taste

Turmeric and Curry Rice

1 cup jasmine or basmati rice rinse rice until water runs clear, drain
1 cup vegetable broth
2 tsp turmeric
1 tsp garlic powder
1 tsp curry powder
1/2 tsp salt

Additional Ingredients

1 container Roasted Garlic or Red Pepper Hummus your favorite store brand ( I use Sabra) or you can make your own
1 pkg Flax, Oat Bran and Whole Wheat Wraps Joseph's Middle East Bakery Brand or any low carb pita or tortilla wraps
1 bunch cilantro (chopped) optional

Instructions

Make Persian Cuke and Tomato Salad

Combine oil, vinegar, lemon juice and spices in a small bowl until well blended. Add cut up cukes, red onion and cherry tomatoes and mix thoroughly. Sit aside in refrigerator for 1 hour or overnight to self marinade.

Make Tzatziki Sauce

Mix all ingredients in a separate bowl and refrigerate until ready to use. You can strain your greek yogurt if it is watery. I prefer Chobani yogurt and do not strain it.

Make Rice

Combine all ingredients in instant pot and stir until well mixed. Cook in Instant Pot for 4 minutes on HIGH pressure with a 10 minute natural release.
Gently stir and fluff rice

Assemble Wraps

Layer wrap or tortilla with 1-3 tbsp hummus, 1/4 cup cooked rice, 1-3 tbsp cuke/tomato salad, dollop of tzatziki sauce on top and sprinkle with cilantro (optional). Fold pita in half or fold tortilla like a burrito and Enjoy! I usually serve with a more tzatziki sauce on the side for dipping.

Notes

I like to make a non-vegetarian version of this wrap with Grilled Chicken Shawarma. You can find this separate recipe under Recipe/Main Dish called Chicken Shawarma Tacos.

Are you craving comfort foods like crazy, right now, but want to eat something that won’t put weight on while self-distancing and “staying safer at home” during the Novel Coronavirus Pandemic?

Then this nutrient rich casserole is a great way of boosting your immune system with a beautiful array of rainbow-colored veggies and a few simple ingredients that you probably have hanging out in your freezer, refrigerator and/or pantry right now.

A BRIEF LITTLE HISTORY LESSON

Did you know Shepard’s pie originated in Britain in the mid-1800’s as an affordable way to use up all the leftover cooked meat and originally had a crust made of potatoes that were plentiful to the pheasants? Or, that is was once called the “cottage pie” and made with lamb meat? Many of the impoverished lived in humble homes called cottages and lowly shepherds look after sheep. Hence, the name Shepard’s Pie.

Yes, this a very brief summary and there is a lot more you could learn about the history of the Shepard’s Pie. But I hope I piqued your interest and you will look up more interesting facts of it’s origin and the different versions. Remember, this can spark some interesting dinner conversation with the kiddo’s around the family table.

I use garlic mashed cauliflower to replace potatoes to keep it lower in carbs and calories. I find this casserole a great way of not wasting all those little leftovers from meals throughout the week while re-creating something purely delicious that even the “pickiest eaters” and “leftover haters” will enjoy. Not to mention being frugal to help stretch the household budget without sacrificing flavor.

So, let the casserole revolution begin!! Can you imagine the possibilities?!

Call your parents, call your grandparents if you are still lucky to have them. Tell them you love’um. Ask if there were any favorite casserole dishes they use to make or eat when growing up. Write the recipe(s) down and then think of ways you could adapt them with healthier ingredients. Or have a “Pantry Challenge” and create your own casserole recipe just as if you were a participant on Food Network’s cooking show Chopped.

This recipe is very adaptable for anyone practicing Vegetarianism or Veganism and I will provide suggestions at the end of the recipe in the notes section on how you can make this wonderfully delicious casserole that will surely please you and/or family any night of the week.

Print Pin

Cauliflower Shepard’s Pie Casserole

Course Main Course

Cuisine American

Keyword Casserole, Cauliflower, Comfort Food, Dairy-free, Dinner, Easy, Freezer Meal, Gluten-free, Ground Beef, Guilt-free, Healthy, Keto, Low Calorie, Low Carb, Make Ahead Meal, Quick, Shepard’s Pie, Supper, Vegan, Vegetarian

Prep Time 30

Cook Time 30

Total Time 1

Ingredients

1 1/2 pounds ground sirloin or chuck beef
1/2 cup chopped onion
1 tsp salt
1/2 tsp pepper
1 tsp Montreal Steak Seasoning
1 tbsp olive oil extra virgin
1 med-large head of cauliflower washed, core removed and cut into 1 1/2" pieces
1 cup beef, chicken or vegetable broth low sodium
1-2 cups water
1-2 tsp crushed garlic to taste
4 Tbsp butter or vegan substitute*
10 ounces frozen mixed vegetables optional: may substitute canned version/drained
1 cup favorite cheese or Vegan Cheese* shredded
3 cups fresh mushrooms* optional (protein substitute) thinly sliced
2 bulb green onion stalks chopped

Instructions

Saute': In a large frying pan, combine olive oil and chopped onion, cooking on med-high heat stirring frequently until translucent. 3-5 minutes
Add choice of meat, salt, pepper and Montreal seasoning: To the pan with the onions, cooking until browned and no longer pink making sure to stir frequently to make a crumble like mixture. Drain excess liquid or grease into a separate heatproof container, cool and discard.
Boil the cauliflower: Place cut-up cauliflower in a medium pot, add choice of broth and enough water to cover. Bring to a boil and reduce to a simmer until fork tender.
Mash the cooked cauliflower: When cauliflower is fork tender, drain liquid, reserving liquid in a separate heat proof bowl.** Add 4 Tbsp of butter to drained cauliflower, mash with potato masher, then and add garlic, salt & pepper to taste.
Add: 1/4 Cup of reserved cauliflower broth to meat mixture and stir well. **(Keep remaining cooled broth up to 4-5 days in refrigerator for soup. Or put in a freezer safe bag or container and freeze up to 3 months for future use)
Cook frozen mixed vegetables: Follow cooking directions on steamed mixed vegetables package or if using canned version, drain liquid before using.
Preheat oven: to 375 degrees
Grease: 8 x 13 casserole dish lightly with olive oil or cooking spray
Layer: Spread even layers of meat mixture, then top with mixed vegetables. Lightly salt and pepper before adding mashed cauliflower in greased casserole dish. Note: Canned vegetables have plenty of salt, even low sodium varieties so season carefully.
Sprinkle cheese: Sprinkle with grated cheese evenly over the top of mashed cauliflower layer.
Bake in oven: Place casserole dish uncovered in preheated 375 degree oven and bake for 30 minutes until heated through and cheese is golden brown.
Remove from oven: Sprinkle with green onions and serve.

Frozen Meal Suggestion:

Prepare casserole as directed in freezer oven safe container. DO NOT BAKE. Cover and seal well with plastic wrap and aluminum foil. Freeze up to 3-4 months.
When ready to use, remove casserole from freezer removing all plastic and aluminum foil. Preheat oven to 400 degrees. DO NOT THAW. Bake frozen casserole until completely warmed through. Approx 1 hour or more depending on oven. Remove and top with shredded cheese, return to oven and broil for 5-10 minutes until browned and bubbly.
Top with chopped green onions and serve.

Notes

*Suggested vegetarian or vegan variations

Saute’ 3 cups of clean and thinly sliced mushrooms in butter substitute and chopped onions. Season with salt, pepper and Montreal steak seasoning.

Use a plant based cheese: I like Daiya brand Mozzarella style shreds (vegan) This cheese is gluten free, soy and egg free, and void of peanuts, fish and shellfish and melts better than other brands I have tried.

Use vegetable broth when boiling cauliflower.

Use a butter substitute. I know a lot of people who really like and use Earth Balance brands but I prefer Miyoko’s cultured vegan plant butter. Made with cashew cream fermented with live cultures, this butter is crazy amazing! A close second would be Artisana Organic Coconut Butter.

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Stay safe and healthy everyone!