Category: Vegan Vegetarian Dishes

Simple Soup – Healthy & Affordable

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May 19, 2013

Sweet Potato Barley Cabbage & Kale Soup

Time: 45 Minutes
Yield: 4 Servings
7 Item Recipe
Vegan & Vegetarian Recipe

Ingredients:

1/2 Cup Organic Pearl Barley
1 Organic Sweet Potato, chopped
1/2 Cup Organic Red Cabbage, chopped
1/2 Cup Organic Kale, chopped
1/2 Organic Onion, chopped
8 Cups Purified Filtered Water
Sea Salt & Pepper

Directions:

In large pot take chopped onions and heat until they sweat. Add Barley, sweet potato, and water bringing to a boil. Reduce heat to low boil for 30 minutes. Add red cabbage sea salt and pepper cooking for 10 minutes. Add chopped kale to hot soup. Turn soup off and remove from heat allow kale to sit in soup mixture for 5 minutes and serve.

Toppers:

Cayenne Pepper
Crushed Red Pepper Flakes
Nutritional Yeast
Parmesan Cheese
Shredded Cheese

Note:

This is a super healthy and simple soup that is very affordable to make. Serve with a salad or bread for a hearty and delicious meal.

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Kale Quinoa Veggie Stew

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May 19, 2013

Kale Quinoa Veggie Stew

Time: 45 Minutes
9 Ingredient Recipe
Vegan & Vegetarian

Ingredients:

1 Cup Organic Kale1/2 Cup Organic Red Cabbage
1 Cup dry rinsed Organic Quinoa
1/2 Cup Organic Barley
1/2 Cup Organic Green Lentils
1 Organic Sweet Potato, cut into small cubes
1/2 Organic Onion, chopped
3 Cloves Garlic, chopped
9 Cups of Purified Filtered Water
Sea Salt & Pepper to taste

Directions:

In a large pot take onions and garlic and cook on medium heat until translucent. Add sweet potato, quinoa, barley and lentils. Add 6 cups of water and boil on high for 45 minutes. The last 5 minutes turn off and move off burner. Add cabbage and kale, sea salt and pepper to taste. Let sit in hot stew for 5 minutes until lightly softening. Serve and Enjoy! This is a quick hearty and healthy stew.

Great Additions to top it With:

Cayenne to make it spicy
Crushed Red Pepper Flakes
Nutritional Yeast (Vegetarians)
Ground Flax Seed
Chia Seeds
Parmesan Cheese
Shredded Cheese

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Kale Lasagna

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February 18, 2013

Brought to us by VT

Kale Lasagna Diavolo

Yield: 8 Serving
Time: 1 Hour
Vegetarian Recipe

Warm up a winter evening with a spicy lasagna that gets hearty texture from chopped kale. Goat cheese mashed into traditional ricotta gives it a flavorful tang.

Ingredients

1 tsp. olive oil, plus more for oiling pan
1 8-oz. bunch kale, stems removed
1 15-oz. pkg. fat-free ricotta cheese
4 oz. chèvre or soft goat cheese, softened
2 cloves garlic, minced (2 tsp.)
2 cups prepared tomato purée
½ tsp. red pepper flakes
6 lasagna noodles, cooked and drained, or 6 no-cook lasagna noodles
¼ cup grated Parmesan cheese

Directions:

Preheat oven to 400°F. Coat 8-inch square baking pan with oil.
In large pot of boiling salted water cook kale 2 minutes. Drain, and rinse under cold water until cool. Thoroughly wring out kale, then chop. Season with salt and pepper, and set aside.
Mash together ricotta and chèvre in bowl, and set aside.

Heat 1 tsp. oil in small saucepan over medium-low heat. Add garlic, and cook 15 seconds, or until fragrant. Add tomato purée and red pepper flakes; simmer 5 minutes, or until thickened.
Spread 1/4 cup sauce in prepared baking pan. Place 2 lasagna noodles on top of sauce. Top with half of cheese mixture, half of kale, and 1/3 cup sauce. Top with two more noodles, remaining cheese, and remaining kale. Top with remaining lasagna noodles, and cover with remaining sauce. Sprinkle with Parmesan, and bake 40 minutes, or until cheese has melted and lasagna is bubbly.

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Vegan Tofu Florentine

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February 1, 2013

Egg-Free Scrambled Tofu Florentine

Yield: 4 Servings
Time: 30 minutes or less
8 Ingredient Recipe
Vegan Vegetarian Dish

Ingredients:

1 Tbs. minced fresh parsley
1 Tbs. olive oil
¼ cup chopped onion
1 lb. firm tofu, pressed, drained and crumbled
⅛ tsp. turmeric
Salt and freshly ground black pepper to taste
1 cup cooked fresh spinach leaves, squeezed dry
¼ cup shredded soy mozzarella

Directions:

In a skillet, heat oil over medium heat. Add onion cook for 5 minutes, stirring often, until soft. Add tofu, sprinkle with turmeric, salt and pepper. Cook, stirring occasionally, until tofu is heated through and liquid is absorbed, 3 to 5 minutes. Add spinach and stir to mix.

To serve, divide mixture among 4 serving plates and pat into an omelet-shaped crescent with spatula. Sprinkle top of each serving with soy mozzarella and parsley. Serve hot.

Note:

This dish makes a hearty meal any time of day.
For a special treat, serve with potatoes and turkey sausage.

Nutritional Information

Calories: 157
Protein: 13 g
Total Fat: 10 g
Saturated Fat: 1 g
Carbohydrates: 7 g
Sodium: 109 mg
Fiber: 2 g

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Simple Healthy Dinner On a Budget

Filed under: Recipes, Responsible Meat Options or Tofu Dishes, Vegan Vegetarian Dishes — 2 Comments

February 1, 2013

Agave Veggie Kabobs w/ Pineapple & Quinoa

Yields: 2 Servings
Time: 30 Minutes or Less
7 Ingredient Recipe
Vegan Vegetarian Dish

Ingredients:

1 cup Quinoa
4 oz. teriyaki-flavored baked tofu
8 large white mushrooms, stems on
1 zucchini, cut into wedges
10 cherry tomatoes
4 Pineapple chunks
Agave to drizzled to taste
4 skewers (soak in water prior to cooking)

Directions:

Cook quinoa according to package directions. Remove from heat, and set aside.

Preheat broiler, pan or grill. Cut tofu into 4 large pieces. Start threading ingredients on skewers, beginning with a mushroom, cap side first. Alternate tofu, zucchini wedge, pineapple, and tomato, ending with a mushroom, stem end first. Repeat with second skewer. For remaining skewers, use ” instead of tofu. Place filled skewers on baking sheet, and drizzle with agave to taste.

Broil or grill skewers, turning after first 5 minutes of cooking, and drizzle with additional agave. Cook for about 5 minutes more, or until mushrooms are tender. Remove from heat.

To serve, spoon quinoa on individual plates, and top with 2 skewers per serving.

Nutritional Information

Calories: 590
Protein: 39 g
Total Fat: 10 g
Saturated Fat: 2 g
Carbohydrates: 37 g
Fiber: 10 g
Sugar: 5 g

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Green Beans w/ Walnuts & Rosemary

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January 30, 2013

Roasted Green Beans w/ Walnuts & Rosemary

Roasted Green Beans with Walnuts and Rosemary

Yield: 6
Time: 30 Minutes or less
4 Ingredient Recipe
Vegan Gluten Free

Ingredients:

1 ¼ lb. green beans, trimmed (5 cups)
½ cup chopped walnuts
1 ½ Tbs. finely chopped fresh rosemary
1 Tbs. olive oil

Directions:

Preheat oven to 475°F. Toss all ingredients in bowl; season with salt and pepper. Spread on rimmed baking sheet. Roast 15 minutes, until beans are tender and browned in spots, stirring occasionally.

Nutritional Information
Per 2/3-cup serving:

Calories: 110
Protein: 3 g
Total Fat: 9 g
Saturated Fat: <1 g
Carbohydrates: 7 g
Cholesterol: 0 mg
Sodium: 5 mg
Fiber: 3 g
Sugar: 3 g

Tags: attracting health, attracting wellness, attractingwellness, attractingwellness.net, healthy eating, healthy living, olive oil, roasted green beans, rosemary, vegan gluten free recipe, walnuts

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Family Friendly Vegetarian Meals By Neal D. Barnard, MD

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January 30, 2013

Family-Friendly Vegetarian Cooking

BY Neal D. Barnard, MD

Q: I’m the only vegetarian in my family.
Can you suggest how to cook one meal that makes us all happy?

A: Great question. If you’re able to cook one meal that works for the whole family, you’re doing everyone a huge favor. They will all eat as healthfully as you. This is especially important for children: growing up with a taste for plant-based foods gives kids an advantage they will carry with them for life.

Even so, many people balk at unfamiliar foods, and children in particular spurn new tastes and textures. Still, plenty of vegetarian foods—pancakes, waffles, or oatmeal with cinnamon and sliced bananas for breakfast; bean burritos and guacamole for lunch; spaghetti or lasagna with a robust tomato sauce for dinner—are popular with just about everyone. Most people also like minestrone and butternut squash soups. Another way to keep everyone happy is to serve faux meats. Some taste so close to the real thing that your family will be amazed. I’m thinking of chunks of tempeh or seitan in a chili or stir-fry. Or how about taste-testing several brands of veggie burgers or veggie sausages? Cook them up, and ask which everyone likes best.

Now, some faux meats are highly processed, with many ingredients you don’t need, and it’s probably best not to make them a habit. That said, they are still more healthful than the products they replace. Your family is lucky to have you looking out for them.

Tags: attracting wellness, attractingwellness, attractingwellness.net, Family friendly vegetarian meals, family vegetarian meals, healthy family food, healthy products, huge flavor, Neal D. Barnard M.D., vegetarian meals, veggie foods

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Hearty Shiitake Kale Soup w/ Wheat Berries & Garlic

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January 30, 2013

Hearty Shiitake Kale Soup w/ Wheat Berries & Garlic

Yields: 6 Servings
Time: 45 Minutes
7 Ingredient Recipe

Health Properties of this Soup:

This delicious soup provides heart-healthful nutrition. Kale and garlic are good for the cardiovascular system; wheat berries are high in fiber; and shiitake mushrooms contain eritadenine, an amino acid that speeds up processing of cholesterol in the liver. Once the wheat berries have been pre-soaked, the soup can be ready in under an hour.

**I like to soak the wheat berries the night before to simplify the cooking process.**

Ingredients:

½ cup wheat berries
2 Tbs. olive oil
3.5 oz. shiitake mushrooms, stemmed and thinly sliced (1 cup)
10 cloves garlic, peeled and thinly sliced
¼ cup brown rice vinegar
4 cups low-sodium vegetable broth
1 bunch kale (10 oz.), stemmed and coarsely chopped

Directions:

Soak wheat berries in large bowl of cold water overnight.
Heat oil in saucepan over medium heat. Add mushrooms. Sauté mushrooms 10 minutes, or until beginning to brown. Add garlic, and sauté 2 minutes more. Stir in vinegar; simmer until vinegar is almost evaporated, stirring to scrape up browned bits from pan.

Drain wheat berries, and add to mushroom mixture with vegetable broth and 1 cup water. Bring to a boil, then reduce heat to medium-low, and simmer 20 minutes. Add kale, and cook 10 to 20 minutes more, or until kale is tender. Season with sea salt and pepper to taste.

Nutritional Information

Per 1-cup serving:

Calories: 138
Protein: 4 g
Total Fat: 5 g
Carbohydrates: 20 g
Cholesterol: 0 mg
Sodium: 80 mg
Fiber: 3 g
Sugar: 4 g

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Sweet Potato & Lentil Packets With Quinoa

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January 20, 2013

Sweet Potato and Lentil Packets

Nutritional Information

Per Packet:

Calories: 265
Protein: 9 g
Total Fat: 7 g
Saturated Fat: 1 g
Carbohydrates: 43 g
Cholesterol: 0 mg
Sodium: 253 mg
Fiber: 10 g
Sugar: 13 g

Vegan Gluten-Free

Yield: Serves 4
Time: 30 minutes or fewer

Ingredients:

2 cups finely diced sweet potato
1 large red bell pepper, diced (1 ½ cups)
1 cup fresh green beans, thinly sliced
2 Tbs. hot sesame oil
1 cup low-sodium vegetable broth
2 Tbs. minced fresh ginger
2 cloves garlic, minced (2 tsp.)
1 tsp. curry powder
1 ½ cups cooked lentils or 1 15-oz. can lentils, rinsed and drained
4 Tbs. prepared mango chutney, optional

Directions:

1. Preheat oven to 400°F. Place 4 16-inch lengths of foil on work surface. Fold foil in half from short side. Unfold. Shape corners and edges of one half into semicircular “bowl” with 1/2-inch sides. Coat insides of foil with cooking spray.

2. Combine sweet potato, bell pepper, green beans, and raisins in medium bowl. Add oil, and toss to coat. Season with salt and pepper, if desired.

3. Whisk together broth, ginger, garlic, and curry powder in small bowl.

4. Divide sweet potato mixture among packets; top with 1/3 cup lentils. Pour 1/4 cup broth mixture over lentils, and season with salt and pepper, if desired. Fold other half of foil over ingredients, and crimp edges in overlapping folds until packets are sealed. Transfer packets to baking sheet. Bake 25 minutes.

5. Transfer to plates. Let each person open packet carefully—escaping air will be hot. Top with chutney, if using.

Notes:

Sweet potatoes and lentils get cooked in a curried broth inside packets for a lightly spicy dish.

Serve with quinoa. We typically make the quinoa while they cook up to have it ready to serve with the dish. Yum!

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