Lentil Stew with Winter Vegetables

 

Adapted from MyRecipes.com

INGREDIENTS:

• 1 tablespoon oil
• 1 onion, chopped
• 1 cup lentils, rinsed
• 4 cups water
• 1/2 teaspoon dried thyme
• 1/2 teaspoon dried rosemary
• 1 medium rutabaga (2 cups diced)
• 1 medium gold beet (2 cups diced)
• 1 small carnival squash (2 cups diced)
• 1 bunch kale, chopped
• 1/2 cup minced parsley
• salt

METHOD:

• Cook onion in oil until transparent, about 3 minutes
• Add lentils, water, thyme and rosemary; bring to a boil
• Add rutabaga, beet and squash, return to a boil, lower heat and simmer 20 minutes, covered
• Stir in kale and cook an additional 10 minutes, covered
• Stir in parsley and salt to taste

NOTES:
Makes 9 cups at 170 calories per cup

Un-Stuffed Cabbage Casserole

INGREDIENTS:

• 1 cup uncooked rice
• 2 cups water
• 1 beefless bouillon cube

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• 1 tablespoon oil
• 1 large onion, chopped
• 1 bag beefless ground beef
• 16 ounces diced tomatoes, undrained
• 6 tablespoons ketchup
• 1 teaspoon paprika
• 1/2 teaspoon chili powder
• 1 teaspoon salt

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• 1 head cabbage

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• 1/2 cup Daiya mozzarella

METHOD:

• Cook rice in water with bouillon cube until tender
• Heat oil in large skillet, add onion and beefless ground beef, cover and cook until beefless ground beef is thawed and onion is translucent
  
• Stir in tomatoes, ketchup, spices and blend well
• Stir in cooled rice
• Shred cabbage in food processor with slicing blade
• Put half of the cabbage in the bottom of a casserole dish (I used 2 smaller casseroles with lids), spread half of the rice mixture on top, repeat with remaining cabbage then rest of rice mixture
• Cover and bake at 400 for 1 hour
• Sprinkle Daiya mozzarella on top, return to oven for a few minutes until melted

NOTES:
8 servings at 265 calories each

Kale and Butternut Squash Soup

Adapted from The Lemon Bowl

INGREDIENTS:

•  2 links of Tofurky Italian Sausage, sliced and quartered
• 1-2 teaspoons oil
• 1 onion, diced
• 2 cloves garlic, minced
• 1 red bell pepper, seeded and diced
• 8 cups water
• 1 butternut squash, peeled and diced
• 1 bunch kale, roughly chopped
• 3 cups cooked navy beans
• salt

METHOD:

•  Heat oil in skillet, add Tofurky sausage, onion, garlic and bell pepper; cook about 5-7 minutes 
• Add water and bring to a boil
• Add butternut squash, return to boil and simmer, covered, for 15-20 minutes or until butternut squash is soft
• Stir in kale and simmer about 5 minutes until wilted
• Add beans 
• Salt to taste

Vegan Orange Cake

Adapted from Veg Recipes of India

INGREDIENTS:

• 1 cup whole wheat flour
• 1 cup unbleached flour
• 1 teaspoon baking powder
• 1 teaspoon baking soda
• 2 tablespoons corn starch
• 1/2 cup coconut
• 2-3 oranges (for 1 teaspoon zest and 1 1/2 cups orange juice)
• 3/4 cup sugar
• 1/2 cup oil

METHOD:

• Combine flours, baking powder, baking soda, cornstarch and coconut in a large bowl; mix well
• Combine remaining ingredients in a separate bowl and beat with hand mixer
• Pour liquid ingredients into dry ingredients and blend on low until combined
• Pour into greased 9 x 9 glass cake pan
• Bake at 350 degrees for 40 minutes

Black-eyed Pea and Eggplant Stew

Adapted from Ashbury's Aubergines

INGREDIENTS:

• 2 cups dried black-eyed peas, cooked and drained
• 1 tablespoon oil
• 8 cups diced eggplant
• 1 onion, diced
• 2 tomatoes, peeled and diced
• 2 green bell peppers, diced
• 4 cloves garlic, minced
• Tomatoes, peeled and crushed to make about 28 ounces
• 1 jalapeno pepper
• 1/2 cup water
• 2 teaspoons dried oregano
• 2 teaspoons dried thyme
• 2 teaspoons salt
• cooked rice

METHOD:

• Rinse black-eyed peas, cover with water and cook until tender, about 45 minutes
• In a stock pot, cook eggplant, diced tomatoes, onion, bell pepper and garlic over medium heat for about 10 minutes, stirring frequently
• Add crushed tomatoes (crush in blender with jalapeno pepper), water and spices and cook for another 25 minutes, covered, on low, stirring occasionally
• Add cooked and drained black-eued peas and let stand uncovered for 10 minutes
• Serve over cooked rice

Eggplant and Pepper Pasta

Adapted from Redbook

INGREDIENTS:

• 1 1/4 pounds eggplant, diced
• 1/2 pound mixed sweet peppers, cut into chunks
• oil
• 1 box whole grain pasta, cooked according to package directions
• 1 onion, quartered and sliced
• 1 package Trader Joe's beef-less ground beef
• 4-5 tablespoons ketchup
• 1/2 cup water
• salt

METHOD:

• Heat oven to 475 degrees
• Toss eggpant and pepper with oil and spread on large baking sheet
• Roast 20 minutes, stirring pieces once or twice until browned and tender
• Heat oil in large skillet and saute onion until tender
• Add beef-less ground beef, crumbling with spatula while heating through
• Combine water and ketchup, stir in and heat through
• Stir in roasted eggplant and pepper along with cooked, drained pasta
• Salt to taste

Cauliflower Alfredo Sauce with Noodles

Adapted from Foodie With Family

INGREDIENTS:

• 1 large or 2 small heads cauliflower cut into florets
• 3 cups water
• 1.5 teaspoons Earth Balance spread
• 1 teaspoon olive oil
• 5 cloves garlic, minced
• 2 tablespoons nutritional yeast
• 2 teaspoons lemon juice
• 1 box pasta, cooked
• chopped parsley

METHOD:

• Cook cauliflower in water for 5 minutes or until tender; set aside to cool
• Heat Earth Balance and olive oil in skillet; add garlic and saute for about 5 minutes
• Transfer cauliflower to blender reserving cooking water
• Add garlic to blender
• Pour 1 cup cauliflower cooking water into garlic skillet, stir, and pour into blender
• Add nutritional yeast and lemon juice
• Blend until very smooth, adding more cooking water as needed
• Stir into cooked pasta and reheat if necessary
• Add chopped parley and salt to taste

Pasta with Tofurky Sausage and Escarole

Adapted from Cooking Channel

INGREDIENTS:

• 1 box whole grain pasta
• 1 teaspoon oil
• 1 large onion, diced
• 1 cup diced red bell pepper
• 1/2 teaspoon salt
• 1/2 package (2 links) Tofurky Italian Sausage, cut into rounds then quarters
• 1 head escarole, cut into bite-size pieces

METHOD:

•  Cook pasta in salted water per package instructions, drain reserving 1 cup cooking water
• Saute onion, red bell pepper and salt in oil about 5 minutes
• Add sausage and cook 5 minutes
• Add escarole and cook 5-10 minutes until escarole is cooked down
• Add cooked pasta and some of the cooking water if needed; toss to combine

Spaghetti with Tomatoes, Mushrooms and Peppers

Adapted from Food.com

INGREDIENTS:

• 13.25 ounces whole grain spaghetti, cooked
• 2 tablespoons oil
• 5 cloves garlic, minced
• 2 teaspoons dried basil
• 1 teaspoon dried oregano
• 10 ounces mushrooms, sliced
• 2 yellow peppers, sliced into matchsticks
• 1 pint grape tomatoes, halved or quartered
• 8 ounces diced tomatoes (I freeze fresh diced tomatoes in 8 oz. portions but can use a can.)

METHOD:

• Cook pasta to al dente; drain
• Saute garlic, basil and oregano in oil for a few minutes
• Add mushrooms, pepper and tomatoes; saute for about 10 minutes until tender
• Stir in cooked pasta
• Salt to taste

Kohlrabi Stir Fry

Adapted from Mariquita Farm

INGREDIENTS:

• 3 kohlrabi, peeled and thinly sliced, greens separated and sliced
• 3 medium carrots, thinly sliced
• 1 tablespoon oil
• 3 cloves garlic, minced
• 1 inch piece ginger root, peeled, thinly sliced then chopped
• 3 green onions, sliced
• 1/2 cup water
• 3 teaspoons soy sauce
• hot sauce

METHOD:

• Heat oil in large skillet, add garlic and ginger, stir once
• Add kohlrabi and carrots, toss and cook 2 minutes
• Add green onions and stir fry 1 minute
• Add water and kohlrabi leaves*
• Cover, reduce heat and cook 5-10 minutes
• Season with salt, soy sauce and hot sauce
• Serve over cooked rice

NOTES:

• *Kohlrabi leaves were a little tough so they should probably be cooked separately until tender then added it.

Ginger Garlic Tatsoi Pasta

Adapted from Boys and Beets

INGREDIENTS:

• 1 tablespoon oil
• 3 cloves garlic, minced
• 3 teaspoons grated fresh ginger, minced
• 1/2 teaspoon red chili pepper flakes
• tatsoi (comes in different size bunches, use as much as you want, cooks down so use a lot; if there are flowers, they are edible - see salad on the right) or bok choi
• 4 tablespoons water
• 1 - 13 oz. box whole grain pasta
• 4 large carrots cut into matchsticks
• 2 tablespoons soy sauce

METHOD:

• Boil water for pasta; add pasta and bring back to boil, add carrots and bring back to boil, continue boiling for amount of time of package directions
• Heat oil in large skillet, add garlic, ginger and red pepper
• When garlic and ginger become fragrant, stir in tatsoi leaves
• Toss quickly so all leaves are coated with oil
• Add water, cover and cook for 1-2 minutes until leaves are wilted
• Add cooked, drained pasta and carrots and combine
• Season with soy sauce to taste

Sauteed Chinese Cabbage

Adapted from Chow.com

INGREDIENTS:

• 2 tablespoons oil
• 2 cloves garlic, minced
• 1/2 teaspoon ground ginger
• 1/4 teaspoon red chili pepper flakes
• 1 1/2 pounds pak choi or bok choi, cut on bias into 1-inch pieces
• 1 tablespoon soy sauce
• 1 tablespoon water
• 1 tablespoon sesame seeds

METHOD:

• In a large skillet with a lid heat vegetable oil, add garlic, ginger and red pepper flakes and cook, stirring constantly, for 30 seconds
• Add Chinese cabbage and sesame seeds and fold into garlic mixture
• Add soy sauce and water, cover and cook until steam accumulates in lid, about 1 minute
• Uncover and cook, stirring occasionally, until greens are just wilted and stalks are fork tender but crisp
• Salt to taste
• Serve over cooked rice

Pasta with Sweet Potatoes and Broccoli

Adapted from VegWeb

INGREDIENTS:

• 1 box (13 oz.) rotini pasta
• 2-3 sweet potatoes, peeled and diced
• 1 bunch broccoli, separate florets and dice stems
• 1 tablespoon oil
• 3 cloves garlic, minced
• pinch of ground nutmeg
• herbal blend seasoning

METHOD:

• Bring large pot of salted water to a boil
• Add pasta and sweet potato; bring back to boil and boil 5 minutes
• Add broccoli stems; bring back to boil and boil 3 minutes
• Add broccoli florets; boil 3 minutes until pasta and vegetables are tender
• Ladle 2-3 cups cooking liquid into small bowl and reserve
• Drain pasta and vegetables
• Heat oil in the same pot; add garlic and stir for 1 minute
• Add 2 cups reserved cooking liquid, nutmeg and seasoning
• Add pasta and vegetables and toss until combined
• Add more cooking water and seasoning if needed

Bean Soup with Swiss Chard

Adapted from The Yellow Table

INGREDIENTS:

• 1 bunch Swiss Chard
• 4-5 cups cooked navy beans
• 1 tablespoon oil
• 1 onion, diced
• 1/2 stalk celery, diced
• 4 carrots, diced
• 3 cloves garlic, minced
• 1 1/2 teaspoon dried rosemary
• 1 1/2 teaspoon dried thyme
• 1/2 teaspoon dried pepper flakes
• 1 bay leaf
• 5 cups water
• 2 vegetable bouillon cubes
• balsamic vinegar
• salt

METHOD:

• Separate stems from Swiss chard leaves and dice, chop leaves separately and set aside
• Heat oil in stock pot, add onion, celery, carrot, Swiss chard stems and garlic and saute until onion is translucent, about 10 minutes
• Stir in rosemary, thyme, pepper flakes and bay leaf and saute 3 more minutes
• Stir in beans, add water and bouillon, bring to a boil
• Simmer for 30 minutes, covered, stirring occasionally
• Stir in Swiss chard leaves and continue cooking about 5 minutes until leaves have wilted
• Add a couple of splashes of balsamic vinegar and season with salt

Ethiopian Cabbage Dish

Adapted from Allrecipes.com

INGREDIENTS:

• 2 - 3 tablespoons oil
• 2 onions, thinly sliced
• 6 carrots, thinly sliced
• 2 teaspoons sea salt
• 2 teaspoons cumin
• 1 teaspoon turmeric
• 1/2 teaspoon ground pepper
• 1 small head green cabbage, shredded
• 3 large potatoes, unpeeled and cut into 1/2 inch cubes
• DO NOT ADD WATER

METHOD:

• Heat oil in stock pot over medium heat
• Add onion and carrot and cook for about 5 minutes, covered
• Stir in salt, pepper, cumin, turmeric and cabbage and cook 15 minutes, covered
• Add potatoes, reduce heat and cook covered for 20 minutes or until potatoes are tender

Creamy Eggplant and Potato Soup

Adapted from Barbara Mendez Nutrition

INGREDIENTS:

• 1 tablespoon oil
• 1 large onion, chopped
• 2 cloves garlic
• 1 1/2 teaspoon curry powder
• 1 1/2 teaspoon ground cumin
• 4 russet potatoes, unpeeled and diced
• 1 large eggplant, peeled and diced
• 4 cups water
• 2 vegetable bouillon cubes
• salt

 METHOD

• Saute onion and garlic in oil until tender
• Stir in curry powder and cumin until combined
• Add potatoes and eggplant and stir for 2 minutes
• Add water and bouillon cubes; bring to a boil
• Simmer for 40 minutes
• Blend with immersion blender
• Salt to taste and add more water if too thick

Spicy Lentils with Sweet Potatoes and Kale

Adapted from Eat, Live, Run

INGREDIENTS:

• 2 teaspoons oil
• 1 large onion, diced small
• 3 carrots, diced small
• 2 small or 1 large sweet potato, diced small
• 2 ribs celery, diced small

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• 1/2 cup water
• 2 teaspoons dried rosemary
• 1/2 teaspoon red chili pepper flakes

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• 5 cups water
• 2 vegetable bouillon cubes
• 1 1/2 cups dried green lentils
• 1 bunch kale, stalks removed and chopped

METHOD:

• Heat oil in stock pot, add onion, carrots, sweet potato and celery and cook for 6 minutes
• Combine 1/2 cup water, rosemary and pepper flakes in blender
• Add blended spices with remaining ingredients; bring to boil
• Reduce heat and simmer 30 minutes or until lentils are tender and have absorbed most of the water
• Season with salt