Category: Mains

Categories
Mains

Vegetable Korma

Vegetable Korma

A classic comforting Indian dish featuring lots of veggies and the anti-oxidant powerhouse, turmeric. Don’t forget to add the black pepper as it increases the absorption of the active ingredient in turmeric (curcumin) by 2000%!

Makes 6 servings 

Ingredients:

  • 1 cup cashews
  • 6 small red or yellow potatoes, diced
  • 3 small carrots, sliced
  • 1 small head cauliflower, cut into florets
  • 1 cup green beans, cut in 1-inch sections (optional)
  • 1 onion, coarsely chopped
  • 1 (14 oz) can canned fire-roasted tomatoes, undrained
  • 1 cup canned coconut milk
  • 1 teaspoon olive oil
  • 3 cloves garlic, minced
  • 1 teaspoon powdered ginger
  • 1 teaspoon coriander
  • 1 teaspoon curry powder
  • 1 teaspoon garam masala
  • 1 1/2 teaspoons turmeric
  • 1 teaspoon salt
  • ½ teaspoon freshly ground pepper
  • 1 cup frozen peas (optional)
  • Cilantro and additional chopped cashews for garnish (optional)

Directions:

  1. Boil 1 1/2 cups water in microwave or on stovetop and add the cashews, allowing to sit for 15 minutes to soften.
  2. Add the potatoes, carrots, and cauliflower to a large pot. Add 2 cups water, cover and steam for 10 minutes, or until the vegetables are tender. If using green beans, add them halfway through the cooking time. Drain and set aside.
  3. While the vegetables are cooking, add the onion, fire-roasted tomatoes, cashews and coconut milk to a blender, and blend until smooth.
  4. Add the olive oil to the now empty pot over medium heat. Add the spices (garlic through turmeric) to the pan, stirring and warming until fragrant. Be careful not to scorch.
  5. Pour the tomato mixture into the pot, stirring to combine. Simmer the sauce on medium-low for about 20 minutes, covered, adding water as needed to keep a thick soup consistency.
  6. Add the drained, cooked vegetables, salt, pepper (and the frozen peas if using) to the pot and warm through, about 5 minutes.
  7. Taste, adjusting seasonings as desired.
  8. Serve with rice, naan or other flatbread. Top with cilantro and chopped cashews before serving, if desired.
Categories
Mains

Socca with Mushrooms and Spinach

Socca with Mushrooms and Spinach

This flatbread, made with chickpea flour, is called farinata in Italy and socca in France. Whichever name you choose, it makes a simple, light and flavorful meal.  Try soup or a salad as an accompaniment. 

Makes 2-3 Servings

Ingredients:

  • 1 cup chickpea (garbanzo) flour
  • 1 ¼ cups lukewarm water
  • 1 teaspoon salt (optional)
  • ½ teaspoon minced fresh thyme or parsley (optional)
  • Avocado oil spray
  • 8 oz. mushrooms (use your favorite variety,  slice any that are thick) 
  • 1 clove garlic, pressed
  • 2 cups baby spinach leaves
  • freshly ground black pepper to taste
  • 3-4 tablespoons basil pesto
  • 1 medium tomato or ½ cup cherry tomatoes, coarsely chopped
  • 2 tablespoons capers, drained (optional)
  • vegan parmesan for serving (we recommend our homemade version)

Instructions:

  1. Combine garbanzo flour and water in a bowl; whisk until batter is smooth. Cover bowl with a plate and let stand at room temperature for at least 15 minutes. Can be made ahead and refrigerated overnight. Whisk gently and add salt and herbs (if desired) to batter.
  2. Preheat oven to 450 degrees F.
  3. While oven is heating, make the spinach and mushroom mixture. Coat a medium pan with oil spray and heat over medium high heat. Add mushrooms and sauté until just browned. Reduce heat to medium and stir in garlic, being careful not to scorch. Add spinach, toss all together with a grind of black pepper (to taste) and remove from heat. Set aside. Spinach will continue to wilt off of the heat.
  4. Place a 10-inch cast-iron skillet (or other oven proof pan) over high heat and heat until very hot. Spray the skillet generously with oil spray to coat bottom of skillet completely.
  5. Quickly pour batter into hot pan; carefully transfer skillet to preheated oven.
  6. Bake in the preheated oven until browned and crusty, about 20 minutes. Transfer immediately to a serving platter or cutting board. Tear into wedges and spread each with a thin layer of basil pesto. Then top with spinach-mushroom mixture and layer and a sprinkling of tomatoes. Sprinkle with capers and vegan parm, if desired. Serve hot, while still crispy on the edges.   
Categories
Family Friendly Mains

Lentil Sweet Potato Loaf

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Lentil Sweet Potato Loaf

This loaf (adapted from a recipe by Dreena Burton on Veg News) will satisfy your meatloaf cravings and makes a great main dish for a meat-free holiday meal. Leftovers are great in sandwiches or wraps. Also, this recipe can be used to make delicious meatballs.

Makes 6 servings.

Ingredients:

  • 2 cups cooked brown lentils, divided 
  • 1 cup cooked sweet potato flesh, cooled 
  • 2 cloves garlic, pressed or minced 
  • ¼ cup tomato paste 
  • 3 tablespoons tamari (or soy sauce)
  • 3 tablespoons dried onion flakes 
  • 2 tablespoons ground flax seeds 
  • 1 tablespoon balsamic vinegar 
  • 1 tablespoon tahini (or other nut or seed butter)
  • 1 teaspoon dried oregano 
  • ½ teaspoon dried thyme 
  • ½ teaspoon celery seed 
  • ¼ teaspoon black pepper 
  • 2 cups rolled oats 
  • ¼ cup pumpkin seeds 
  • 4 tablespoons ketchup or barbecue sauce, for topping (best is a combination of both!)

Instructions:

  1. Preheat oven to 375 degrees F. Lightly grease a loaf pan and line with parchment paper, letting paper overhang sides of dish (so that you can lift the loaf out later).
  2. In a food processor, combine 1 cup of lentils, potatoes, garlic, tomato paste, tamari, onion flakes, flax, balsamic, tahini, oregano, thyme, celery seed, and black pepper. Pulse until well combined and coarsely blended.
  3. Add remaining 1 cup lentils, oats, and pumpkin seeds and pulse a few times, scraping down bowl as needed, until mixture is combined but still has lots of texture. With the blade removed, mix a few more turns by hand.
  4. Transfer mixture to the prepared loaf pan and smooth out the top. Spread ketchup or barbecue sauce on top. 
  5. Cover with aluminum foil and bake for 30 minutes. Remove the foil and bake for another 8 minutes, until topping is set. Remove from oven and let cool in pan for 10 minutes. Lift loaf out of pan (using parchment) and transfer to a serving dish. Slice and enjoy.
Categories
Mains

Garlic Eggplant & Tofu

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Garlic Eggplant & Tofu

This is a lightened-up version of a traditional Vietnamese dish with all of the outstanding flavor.  Serve over brown rice, oat groats (shown here) or any other favorite grain. 

Ingredients:

Sauce:

  • 1 cup water
  • 1 tablespoon olive oil
  • 5 cloves garlic, pressed or finely minced
  • 2 tablespoons coco-aminos (found near the soy sauce)
  • ½ teaspoon Sriracha chili sauce (or more to taste)
  • 1 tablespoon fish sauce
  • 2 teaspoons sugar
  • 1 tablespoon freshly squeezed lime juice

Additional:

  • 2 Japanese eggplants, sliced lengthwise and then crosswise in 3/4 inch slices
  • 12 oz. firm tofu, cut into 3/4 inch cubes
  • Salt to taste
  • Black sesame seeds or sliced chives, optional for garnish

 

Instructions:

  1. Add all sauce ingredients to a large pan over medium-high heat.
  2. Add eggplant to pan and cook covered for 5 minutes.
  3. Add tofu, basting with sauce and arranging eggplant and tofu in a single layer as much as possible.
  4. Continue to cook uncovered until sauce is mostly cooked down and the bottom layer of tofu and eggplant is browned, about 10 minutes. Taste and adjust seasonings.
  5. Serve immediately garnishing with black sesame seeds or sliced chives.
Categories
Family Friendly Mains

Easy Pizza & White Sauce

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Easy Pizza & White Sauce

Easy Pizza Crust with White Sauce

Makes one 10-inch pizza crust that will serve two.

For time savings, double or quadruple the recipe, freezing extra crusts after the first baking for a quick meal option in future.

Pizza Crust

Ingredients:

  • 1 cup cassava flour (100g)
  • 1/4 cup coconut flour (31g)
  • 1 teaspoon salt
  • 2 teaspoon dried garlic powder
  • 1 teaspoon dried oregano
  • 2 tablespoons olive oil
  • 1 flax egg (1 tbs flax meal plus 3 tablespoons) or one regular egg
  • 1/2 cup of water

Instructions:

  • Preheat oven to 350F.
  • If using a flax egg, mix the tablespoon of ground flax seeds with 3 tablespoons of water. Set aside for a few minutes so that it has time to thicken.
  • Add all the dry ingredients to a large mixing bowl and stir to combine. Add oil, water, and flax egg (or one regular egg) and stir to form a thick pliable dough that holds together. If the dough is crumbly and breaking apart, add more water, one tablespoon at a time.
  • Gather the dough into a ball and roll it out between two pieces of parchment paper, forming a 10-inche round crust. Remove the top paper and transfer crust on bottom parchment to a baking sheet and bake at 350F for 10 -15 minutes, or until golden. (At this point, you can cool and freeze or refrigerate for later use.)
  • Increase oven temperature to 425F.
  • Add toppings of your choice. (Such as a red sauce or the white sauce recipe below, then sprinkle with spinach, red onions, mushrooms, artichoke hearts, red or green bell peppers, etc.) Place finished pizza back in the oven for about 20 minutes to allow the toppings to cook and crust edges to crisp slightly. Cool for 5 minutes, cut and enjoy.

 

Pizza White Sauce

This garlicky white sauce firms-up to a luscious, creamy, cheese-like consistency.

Ingredients:

  • 1 cup cashews
  • 2 garlic cloves
  • 1/4 teaspoon salt
  • 2 tablespoons apple cider vinegar
  • 2 tablespoons cassava or tapioca flour (not optional)
  • 1 tablespoon ground flax seed (optional)
  • 1 cup water (more if needed)

Instructions:

  • Add all ingredients to a blender (starting with 1/4 tsp salt and adding more if needed) and blend until smooth and creamy. (If you do not have a powerful blender, you will need to soak the cashews in warm water for at least 30 minutes prior to blending.) Add additional water 1 tablespoon at a time to create a smooth creamy sauce.
  • This will make more than you need for one pizza.  You can freeze extra. If you make smaller amounts, it will be too little for the blender to mix adequately. 
  • This can be used alone as your pizza sauce, or can be thickly drizzled over red pizza sauce.
  • Bake your topped pizza as above.
Categories
Mains

Health Bowls

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Health Bowls

It doesn’t get any better than this. Creating “bowls” is an easy way to layer your favorite healthy ingredients into one tasty meal.  For example, start by layering these first four ingredients into a microwave-safe bowl:

  • chopped greens, like kale, spinach, and Swiss chard
  • brown rice
  • tofu or edamame
  • lentils and other beans or proteins

Now heat this tasty foundation in your microwave.  Next, layer on your favorite additional foods from your health target list (or add your own choices):

  • sliced red cabbage
  • chopped tomatoes or salsa
  • sliced avocado
  • chopped or sliced nuts
  • your favorite herbs
  • your favorite dressing or sauce

Amazing colors, textures, and tastes all in one bowl! 

Categories
Mains Pasta Sauces, Dips & Dressings

Mushroom Pasta with Artichoke Sauce

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Mushroom Pasta with Artichoke Sauce

This is a quick and easy recipe that comes together in under 30 minutes. The sauce is so delicious (and healthy) that you will find lots of uses for it.

Serves 3-4 

Ingredients

  • 8 ounces dry pasta (such as fettuccine, linguine, spaghetti)
  • Olive oil spray
  • 8 ounces sliced mushrooms (such as cremini, shiitake, portobellos, or wild mushroom mix)

Creamy Artichoke Sauce Ingredients

  • 1 jar or can artichoke hearts in water (10–12 ounces … about 1 1/2 cups), drained (or use frozen)
  • 3/4 cup veggie broth, more to thin as needed
  • ¼ cup raw unsalted sunflower seeds (or raw cashews soaked in boiling water for 5-10 minutes)
  • 10 fresh sage leaves (or sub 1/4 cup Italian parsley, or fresh basil, or 1 ½ tsp dried thyme), extra for garnish if desired
  • 1–2 garlic cloves
  • 1/2 teaspoon salt (optional)
  • 1/2 teaspoon freshly ground pepper
  • 1 tablespoon lemon juice, use to taste

Instructions

  1. Cook the pasta.  Bring big pot of water to a boil. Cook the pasta to al dente.
  2. Optional: pan-fry fresh herbs for garnish.  Spray a large skillet with oil spray or add a thin layer of oil and heat over medium heat. Add fresh herb leaves (this works best for sage or parsley). Fry gently until crisped and set aside.
  3. Cook the mushrooms.  While water is boiling, spray the same skillet with oil spray and sauté the mushrooms over medium-high heat. Set aside.
  4. Make the artichoke sauce.  Drain the artichoke hearts and place them in a blender (don’t use a food processor, it will not get this sauce creamy enough).  Add broth, sunflower seeds, herbs, garlic, salt, and pepper. (Feel free to add a little more broth if needed to blend.) Blend on high speed until creamy and silky smooth.  Add lemon juice, a bit at a time, to taste, for a little brightness of flavor.
  5. Combine ingredients.  Add the cooked, drained pasta (do not rinse) to the cooked mushrooms in the sauté pan. Toss with the artichoke sauce and heat gently, stirring to combine. Taste and adjust seasonings. Serve topped with crisped (or freshly chopped) herbs.
Categories
Mains Salads

Watermelon Poke Bowl

Watermelon Poke Bowl

This is a great way to give in to that sushi craving. 

Servings: 4

Ingredients:

  • ¼ cup soy sauce or tamari
  • 2 tablespoons rice vinegar
  • 1 tablespoon sesame oil
  • 1 tablespoon minced ginger (or ginger paste)
  • 1 ½ tablespoons chili-garlic sauce
  • 2 tablespoons miso paste
  • 2 teaspoons black sesame seeds
  • 2 teaspoons white sesame seeds
  • 3 cups seedless watermelon, cut in ½ inch cubes

Sauce:

  • ½ cup vegan mayo
  • 1-2 tablespoons Sriracha

For serving:

  • 3 cups cooked brown (or white) rice, oat groats or other favorite grain
  • 1 cup cooked shelled edamame
  • 2 cups thinly sliced romaine lettuce
  • Matchstick or grated carrots
  • Avocado slices
  • Radish slices (optional)
  • Sliced cucumbers (optional)
  • Black & white sesame seeds

Instructions:

Watermelon:

  1. Add soy sauce or tamari, ginger, chili-garlic paste, miso paste, rice vinegar, and sesame oil to a large bowl. Whisk together  and then add watermelon cubes, stirring gently to combine. Add the sesame seeds, cover, and marinate in your fridge for at least 60 minutes.

Sauce:

  1. While the watermelon marinates, mix together the vegan mayo and Sriracha in a small container. Cover and chill.

Serving:

  1. When the watermelon is finished marinating, divide cooked rice, edamame and lettuce between bowls.  Top with watermelon cubes, avocado, and the remainder of the vegetables.
  2. Drizzle with Sriracha mayo sauce and top with sesame seeds.
Categories
Mains

Tempeh with Chimichurri

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Tempeh with Chimichurri

Tempeh is an extremely healthful food as it has all of the benefits of being a legume and being a fermented food.  While tempeh is not everyone’s favorite, this method of marinating and cooking it makes the most delicious version we have tried.  We are big fans!

Makes 4 servings

Ingredients:

  • 5 tablespoons red wine vinegar
  • 1/4 cup water
  • 4 garlic cloves, pressed or minced
  • 2 teaspoons dried oregano
  • 1/2 teaspoon red pepper flakes
  • 16 oz tempeh, cut into approximately 3 x 4 x 1/2 inch slabs
  • 1 cup fresh parsley leaves
  • 5 tablespoons olive oil
  • Salt and pepper to taste

Instructions:

  1. Place 1/4 cup vinegar, water, 1/2 of the garlic, 1 teaspoon oregano, and 1/4 teaspoon red pepper flakes in a large ziplock bag. Add the tempeh to the bag to marinate for at least 1 hour (but can marinate overnight), turning occasionally.

  2. Add parsley, 3 tablespoons oil, 1/2 teaspoon salt, 1 tablespoon vinegar, and the remaining garlic, oregano and red pepper flakes to a food processor and pulse until a coarse sauce is created, scraping down the sides as needed. 
  3. Remove the tempeh from the marinade and pat it dry.  Heat the 1 tablespoon olive oil in a nonstick pan over medium heat. Add tempeh pieces but do not crowd (cook two batches if necessary). Cook until browned (about 4 minutes), flip and brown the other side. Remove tempeh and keep warm. Repeat with a second batch if needed.
  4. Serve with chimichurri sauce. 
Categories
Family Friendly Mains Pasta

Chili Mac

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Chili Mac

This is sure to become a family favorite.

Makes 10 (1 cup) servings

 

Ingredients:

  • 8 ounces dry elbow macaroni noodles
  • 1/2 cup water
  • 1 onion, chopped
  • 4 garlic cloves, minced
  • 1 medium red or green bell pepper, seeded and diced
  • 8-ounces vegetarian ground beef substitute or 4 veggie burgers, chopped or crumbled
  • 28-ounce can crushed tomatoes
  • 15-ounce can kidney beans, undrained
  • 15-ounce can corn, undrained
  • 2 tablespoons chili powder
  • 1 teaspoon ground cumin

Instructions:

  1. Cook macaroni according to package directions. Drain, rinse, and set aside.
  2. Heat water in a large pan over med-high heat. Add onion and cook until soft, about 5 minutes. Push onions to the side of the pan.
  3. Add bell pepper and vegetarian beef. Cook until beef is lightly browned, about 5-7 minutes.
  4. Mix in tomatoes, garlic, beans and corn with their liquid, chili powder, and cumin. Cover and simmer over medium heat, stirring occasionally for about 15 minutes.
  5. Add cooked pasta and stir to combine. Taste and adjust seasonings, adding more chili powder for additional spice if desired.
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