The vegetables I used are just that: the vegetables I used.  There are several other vegetables that would work just as well.  Basically any vegetable that will stand up to roasting and goes well with hummus will work on this pizza.  Go with what you like!

Serves 4
Ingredients:
Roasted Veggies:
– 1 medium onion, diced
– 1 small egg plant, sliced
– 1 small zucchini, sliced
– 8oz mushrooms, sliced
– 6 asparagus, cut into 1-2 inch pieces
– 2 tbsp minced garlic
– 2 tbsp of safflower oil or another oil with a high smoke point (450 or over)
– 3 tbsp za’atar* or Mediterranean/Middle Eastern spice mix
Other Ingredients:
– 1/4 c fresh parsley finely chopped – optional: sprinkle the parsley with lemon juice and olive oil or EVOO
– 8oz hummus (here is a recipe for home-made hummus, if you’re so inclined)
– 4 slices whole grain na’an bread
– extra za’atar or herbs as garnish

Directions:
1.  Toss all the Roasted Veggies ingredients listed above together, coating the vegetables with the oil and spices.
2.  Spread the vegetables in a single layer on a baking sheet.
3.  Roast 20 minutes at 450F, stirring/turning over once.
4.  While the vegetables are roasting, spread a thick layer of hummus on one side of each slice of na’an, this is your “pizza sauce.”

5.  Sprinkle the parsley over the hummus.
6.  When the vegetables are brown around the edges, take them out of the oven and spread them on top of the na’an.
You can serve and enjoy them now, or, for crispy crusts:
7.  Place the pizzas on a baking sheet (you can re-use the vegetable sheet, a little oil and za’atar on the bottom of the pizzas will just add flavor and save you dishes!).  Reduce the oven temperature to 250F and bake for 20 minutes.

The kids and I ate ours after step 6.  Without the added baking time to crisp the crust, they are pretty floppy, but you also get the more authentic taste of the na’an.  I folded mine in half like a taco, and it was perfect.  Flintstone and Punky also developed their own methods:

Burrito Style

Flatbread Style

I just love both his face here and the fact that his “Mediterranean pizza burrito” is standing up on its own.

MacGyver was at a networking event, so I left his in the oven until he came home.  His crust was stiff and crunchy – definitely more “pizza” like.  Just the way he likes it!

Enjoy!

*Za’atar is a Middle Eastern spice mix, so not technically Mediterranean.  Likewise, hummus is technically a Middle Eastern food, not Mediterranean.  Perhaps I should change the name of this recipe, but Middle Eastern Pizzas doesn’t flow very well.  I’m open to suggestions on this point.

The post Mediterranean Pizzas appeared first on Urban Earthworm.

      This kid-friendly comfort food has been known to win over more than one picky eater.  Vegan tater-tot casserole hides an impressive 2 lbs of vegetables beneath its golden crunchy crust.

Ingredients:
– 1 medium to large onion, diced.
– 1lb bag frozen tater tots (read the label – avoid preservatives!)*
– 2lbs chopped veggies**
– 2 cups unsweetened almond milk (soy or hemp milk will also work, do not use animal milk as it may curdle)
– 4-8 oz diced mushrooms – I like shitakes, but most any mushrooms will work.
– 2 oz dried porcini mushrooms^, diced (optional, but adds great flavor)
– 2 – 4 tbsp flour or starch to make a thickening roux – I use Teff flour, but arrowroot powder, other flours, or corn starch will also work.
– 1/3 cup Nutritional Yeast ^(optional, but delicious)
– garlic powder and pepper to taste

*You could also use shredded potatoes/hashbrowns
**I usually use broccoli, cauliflower, and carrots, but any veggie that will stay firm when cooked will work – green beans are a nice addition depending on the season.
 ** 2lbs is approximate; you need enough veggies to fill your casserole dish leaving enough room on top for your tater tots (about 1 inch).
** For easier prep, feel free to use frozen veggies, but thaw them before adding to the casserole.
^ The Nutritional Yeast and Porcinis are both optional, but for maximum flavor, I advise using at least one of the two.  I try to use both.  The garlic may also be a must if you leave out the Nooch or Porcinis.

Directions:
1  Dice onion and set aside to maximize nutrition.
2.  Chop veggies and mushrooms and set aside to maximize nutrition. 
3.  Combine the porcini mushrooms and almond milk in a saucepan and bring to a boil.
4.  Add the mushrooms.  Simmer for 3 minutes.
5.  Mix the flour/starch with just enough almond milk to form a roux/thickener (should be the consistency of a thin batter).
6.  Slowly pour the roux into the simmering almondmilk, stirring constantly.
7.  Continue to stir while the roux cooks and the mixture thickens.  The almondmilk/mushroom sauce should reach the consistency of gravy.  Add more roux/thickener as necessary to achieve this texture.
8.  Add Nutritional Yeast, Garlic, and pepper as desired and mix well.
9.  Fill a 9X13 casserole dish with the chopped veggies (but not the onion).
10.  Pour the sauce evenly over the veggies.
11.  Spread the diced onion over top of the sauced veggies.
12.  Cover with one layer of Tater Tots or Hash Browns.
13.  Bake according to the package directions for the Tater Tots, or at least 20 minutes and until Tots are golden brown on top.

Serve and enjoy!

If you try it, let me know!  Or post your own picture over on the Facebook page.

The post Tater Tot Casserole appeared first on Urban Earthworm.

       This was a great way to repurpose some of the cabbage left over from New Year’s Eve.  Really, you can use pretty much any veggies you have on hand for this quick, simple, nutrition, and YUMMY stir fry.

       Ingredients:
       Approx 1/3 a heat of cabbage
       2 small zucchini
       2 carrots
       1 med onion
       2 big handfuls diced shitake mushrooms
       3 cloves minced garlic
       3 dried chili peppers, seeded and chopped
       1/4 c organic low sodium veggie broth        
       2 tbsp white while vinegar
       1 tbsp fermented black bean sauce
       1 tbsp ground ginger         
        1 tsp sugar
       1 tbsp sesame oil

1.  Chop the onion and set aside to rest.

2.  Shred the cabbage and slice the zucchini and carrots – a task for which I highly recommend use of a mandolin. Love that thing!

3.  In a very hot wok with about a tbsp of grapeseed oil and roughly 1/2 c of water, stir fry the veggies for about 3 minutes until they just started to soften but are still crisp.

4.  Remove the veggies from the pan, set aside the veggies, and put a bit more grapeseed oil in the wok. Add the rest of the ingredients and sautée for about 3 minutes.

5.  Add the veggies back in and mix it all up.

I also used a little bit of roux made from 1 tbsp whole wheat flour and 2 tbsp water to thicken the sause. In the meantime, MacGyver made his amazing sticky sushi rice with wakame (seaweed). I don’t know the recipe for this, but it’s delicious

Let me know if you try this one. It was really good! Oh, and I substituted hoisin sauce for the black bean sauce because I couldn’t find any.

The post Hot and Sour Vegetables Stir Fry appeared first on Urban Earthworm.