My Vegan Super Bowl Menu

My Vegan Super Bowl Menu

Full-disclosure: I’m not a football fan. But I’ll happily jump on the bandwagon for a Sunday night party, especially if there’s great food. Thing is, the traditional Super Bowl party is a meat-eater’s delight: think trays of nachos and chicken wings, and guys huddled around a snowy BBQ grilling steaks and burgers. It’s rarely a vegan scene. And for me, that’s a problem.

So I asked Meghan Telpner, nutritionist extraordinaire and owner of The Love in the Kitchen Academy, for some healthy and vegan Super Bowl Sunday suggestions. Then I test-drove three of her recipes with some meat-eating friends of mine last weekend. While none of them were fooled by the ‘cashew sour cream,’ they devoured everything and gave rave reviews... this is one menu worthy of your Superbowl festivities.

My menu:

  • Nachos with Homemade Corn Salsa, Guacamole and Cashew Sour Cream
  • Buckwheat Sweet Potato Burgers
  • Sweet Potato Grills

Cashew Sour Cream

  • 1/2 cup cashews, soaked
  • 1/4 cup sunflower seeds, soaked
  • 1/4 cup red pepper, chopped
  • 1/2 lemon, juiced
  • 2 tablespoons olive oil
  • 1 tablespoon cider vinegar
  • 1/2 cup water
  • 3/4 teaspoon sea salt

Place all ingredients in a blender or food processor and process until smooth.

Buckwheat Sweet Potato Burgers

  • 1-1/2 cups (375 ml) dry buckwheat (kasha)
  • 3 cups water
  • 1 teaspoon sea salt
  • 1 large onion, finely chopped
  • 4 tablespoons toasted sesame oil or extra virgin olive oil, divided
  • 1 celery stalk, finely chopped
  • 2-3 leaves of kale
  • 1 large carrot, grated
  • 2 large sweet potatoes, cubed, steamed or boiled until tender, and mashed
  • 1/4 cup almond butter, tahini or almonds ground
  • 2 tablespoons tamari or soy sauce

Preheat oven to 350 F Dry-roast the kasha in a pot for 5 minutes, stirring now and again. Add water and salt and bring to a boil over high heat. Reduce heat to low, cover and cook until water is absorbed and kasha softens. This will take about 15 minutes. Meanwhile, sauté onion in 1 tablespoon of oil over medium heat until softened, then add celery and carrots. Add kale, cook for additional 5 minutes. Stir everything together (don’t forget the tamari!) Keeping hands moist, form the mixture into patties and place on parchment-paper-lined cookie sheet. Bake burgers for 20 minutes on each side until lightly browned and slightly firm.

Sweet Potato Grills

  • 2 sweet potatoes, sliced lengthwise like big chunky chips
  • 2 tablespoons olive oil
  • Sea salt or any additional seasonings/herbs you wish
Preheat BBQ to about 400 F Toss sweet potatoes in oil and salt Carefully lay slices on the grill Turn occasionally until cooked on all sides Taste-test the fattest one to ensure it is cooked through.

Cashew Ketchup

  • 1/2 cup raw cashews
  • 1/4 cup sundried tomatoes
  • 2-3 heaping tablespoons nutritional yeast
  • 1 lemon wedge (peeled)
  • 2 cloves garlic
  • 2 teaspoons tamari
  • 1/4-1/2 cup water (depending on how thick you like your ketchup)
  • Sea salt to taste

Blend all ingredients in high powered blender or food processor until smooth. Add water as needed until desired thickness is achieved.

For more great ideas from Meghan on healthy eats and the tools you need to make them, check out Meghan’s shop on Ethical Ocean. Happy Super Bowl!

January 24, 2012