Going Vegetarian? Check out these Meatless Main Meals from Seasonal Flavors

As going meatless has become increasingly popular over the years, it was only right to feature Meatless Main Meals in our Seasonal Flavors collaboration series with MVP Health Care. As usual, St. John’s Meadows Chef Mike Schnupp cooked up three excellent meal recipes and this time even finished with a tasty dessert! Virtual participants were encouraged to ask questions through the chat such as substitution options and some tips to making sure enough moisture evaporated from the mushrooms.

To recreate Mushroom Wellington with Rosemary and Pecans, Creamy Spinach Artichoke Hummus Pasta, Spiced Quinoa and Chickpea Bites, or Chocolate Tofu Mousse at home, check out the delicious recipes below! Join us again July 22 for the Spectacular Summer Salads installation by registering with Stephanie Krebbeks at 585-242-7005 .



Mushroom Wellington with Rosemary and Pecans

Serves: 8 – 10 (1 serving = 1/5 of one roll)
Yields: 2 rolls


2 Tablespoons olive oil
2 pounds mushrooms, sliced (Stems are okay, except for Shitake)
1 large onion, diced
4 – 6 large garlic cloves, roughly chopped
1 Tablespoon chopped fresh rosemary (sage or thyme)
1 teaspoon balsamic vinegar
1 cup chopped, toasted pecans (walnuts, almonds, or any favorite nut)
½ teaspoon pepper
2 teaspoons truffle oil (optional)
Nut milk “egg” wash
2 sheets puff pastry, thawed
Optional: ½ cup cheese, grated (pecorino, gruyere, goat cheese, cream cheese)


Preheat oven to 400° F.

Heat oil in a large skillet or Dutch oven over medium-high heat. Add mushrooms, onions, garlic, and rosemary and sauté stirring often, until mushrooms release their liquid. Turn the heat down to medium and continue sautéing until all the liquid has evaporated.

Once the mushrooms are relatively dry in the pan, splash with the balsamic vinegar and sauté on medium heat until all the liquid has cooked off. This is important, as you do not want a watery filling.

Add the toasted pecans, pepper, truffle oil (optional). If using cheese, add and fold into mushroom mixture.

Allow mushroom filling to cool to room temperature. Place half the filling along the center of the puff pastry sheet. Roll the pastry up, and over, seam side down. Repeat with second sheet.

Brush with “egg” wash and score pastry with a sharp knife. Place in oven for 35 minutes, checking after 25 minutes and rotating, if necessary. Remove from the oven when the pastry is a deep golden color. Allow to cool before cutting and serving. Garnish with rosemary sprigs.


Nutrition Information: Calories 408.4 per serving, Total Fat 30.5 g (Saturated 3.8 g,
Polyunsaturated 13.8 g, Monounsaturated 11.2 g), Total Carbohydrates 29.0 g (Dietary Fiber 3.3 g,
Sugars 3.4 g), Cholesterol 0.0 mg, Sodium 128.6 mg, Protein 7.8 g

Source: www.feastingathome.com


Creamy Spinach Artichoke Hummus Pasta

Serves: 4 – 8


1 – 12 ounce package of pasta
1 cup reserved pasta water
5 ounces plain hummus
7 ounces artichoke hearts, roughly chopped
4 ounces frozen spinach (about 1½ cups), thawed, squeezed, and drained
1 large garlic clove, minced
¼ teaspoon dried Italian Seasoning
Black pepper
Optional: Red pepper flakes, Parmesan cheese for topping


Cook pasta according to package instructions. Prior to draining the pasta, reserve 1 cup of pasta water for thinning out the sauce.

While the pasta is cooking, prepare the sauce: Add hummus, artichoke hearts, spinach, garlic, Italian seasoning, black pepper to a large bowl and mix to combine well. Add some pasta water (you won’t need it all) to create a thick and creamy mixture.

Add the cooked pasta to the bowl with the sauce. Toss to coat, adding additional pasta water to thin sauce, if necessary. Serve immediately.

Nutrition Information: Calories 277.6 per serving, Total Fat 6.2 g (Saturated 0.7 g,
Polyunsaturated 0.0 g, Monounsaturated 0.0 g), Total Carbohydrates 48.5 g (Dietary Fiber 3.9 g,
Sugars 1.1 g), Cholesterol 0.0 mg, Sodium 194.2 mg, Protein 9.0 g

Source: www.fooduzzi.com


Spiced Quinoa and Chickpea Bites

Serves: 4 (1 serving= 4 patties)
Yields: 16 patties


1 (14.5 ounce) can chickpeas, drained, rinsed
⅓ cup extra-virgin olive oil
2 garlic cloves, peeled, smashed
½ teaspoon ground cumin
¼ teaspoon cayenne pepper (optional)
¼ teaspoon ground cinnamon
1 large egg
2 Tablespoons smooth almond butter
1¼ cups cooked quinoa (preferably red)
Vegetable oil (for frying)


Cook chickpeas, olive oil, garlic, cumin, cayenne (if using), and cinnamon in a medium skillet over medium-high heat, stirring occasionally, until garlic has softened and spices are fragrant, 3-4 minutes. Let cool slightly, then transfer to a food processor. Add egg and almond butter and pulse until a smooth paste forms. Transfer to a medium bowl and stir in quinoa.

Scoop out 1 heaping tablespoon of chickpea mixture and use wet hands to roll into a ping pong-size ball. Flatten slightly between your palms, then transfer to a parchment-lined rimmed baking sheet. Repeat with remaining chickpea mixture.

Pour vegetable oil into a medium cast-iron skillet or Dutch oven to a depth of ½”. Heat over medium-high until shimmering. Working in batches if needed, fry patties, turning often with a slotted spoon, until golden brown, 4-5 minutes. Transfer to a paper towel-lined plate to drain and let cool slightly.

Serve in a pita or on their own with Garlic Yogurt Sauce.

Do Ahead: Chickpea mixture can be formed into patties 1 day ahead. Cover with plastic and chill, freeze on baking sheet until solid, at least 2 hours, then transfer to a resealable plastic bag and freeze up to 3 months. Fry directly from frozen, adding about 1 minute to cook time.

Nutrition Information: Calories 377.5 per serving, Total Fat 26.8 g (Saturated 3.4 g,
Polyunsaturated 1.8 g, Monounsaturated 3.2 g), Total Carbohydrates 29 g (Dietary Fiber 6.3 g,
Sugars 0.4 g), Cholesterol 46.5 mg, Sodium 430.2 mg, Protein 10 g

Garlic Yogurt Sauce


1 cup fat free Greek yogurt, plain
8 garlic cloves
3 Tablespoons lemon juice
1 teaspoon onion powder
4-5 Tablespoons olive oil

Mash garlic into a paste (salt helps to add a little traction to the garlic and makes it easier to mash). Mix well into yogurt then add remaining ingredients. Chill for at least 3 hours before serving.

Source: www.food.com


Chocolate Tofu Mousse

Yields: 5 servings


8 ounces bittersweet chocolate, chopped
1 cup soy milk
½ vanilla bean, scraped
10 ounces silken tofu, drained
¼ cup raspberries
¼ cup blueberries


To prepare ganache, place chopped bittersweet chocolate in a bowl. In a saucepan, combine soy milk and scraped vanilla bean. Bring to a boil; pour over chocolate. Let stand 1 minute. Remove vanilla bean and whisk until smooth.

In a blender, process drained silken tofu until creamy (10 seconds). Add ganache; blend until smooth (20 – 30 seconds).

Spoon into 5 individual bowls; refrigerate until mousse is firm (1 hour).

Before serving, divide ¼ cup each raspberries and blueberries among bowls.

Nutrition Information: 291 calories/serving; 18.6 g total fat (10.4 g saturated fat;
5.5 g monounsaturated fat; 1.4 g polyunsaturated fat), 30 g total carbohydrates;
5 g fiber; 0.0 mg cholesterol; 28 mg sodium; 6 g protein


Source: www.myhealth.com

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