Smoky Chickpea Red Lentil and Vegetable Stew

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Adapted from Once Upon a Chef: https://www.onceuponachef.com/recipes/smoky-chickpea-red-lentil-vegetable-soup.html

INGREDIENTS

  • 2 tablespoons olive oil

  • 1 medium yellow onion, finely chopped

  • 4 garlic cloves, minced

  • 2 large carrots, diced

  • Heaping 1/4 teaspoon smoked paprika

  • 3/4 teaspoon ground cumin

  • 4 cups low-sodium vegetable broth

  • 1 (14.5-ounce) can diced tomatoes

  • 1/3 cup red lentils

  • 1/2 teaspoon dried thyme

  • 2 bay leaves

  • 1 teaspoon salt

  • 1/4 teaspoon freshly ground black pepper

  • 1 (14.5-ounce) can chickpeas, drained and rinsed

  • 3 cups of spinach or kale, torn into bite size pieces
    INSTRUCTIONS

    1. In a large pot, heat the olive oil over medium heat. Add the onions and cook, stirring occasionally, until soft, about 5 minutes. Add the garlic, carrots, smoked paprika and cumin; cook, stirring frequently so the garlic doesn't brown, about 2 minutes more.

    2. Add the broth, diced tomatoes, red lentils, thyme, bay leaves, salt, and pepper and bring to a boil. Cover the pot and reduce the heat to a simmer; cook for ten minutes. Add the chickpeas, cover the pot and cook 10 minutes more. Fish out the bay leaves, then transfer 2 cups of the soup to a blender and purée until smooth (be sure to remove the center knob on the blender and cover with a dishtowel to avoid splatters). Add the puréed soup back to the pot and stir. Taste and adjust seasoning, if necessary; if you want the soup to be thicker, purée a bit more soup. Add the spinach and simmer until the soup is hot and the spinach is wilted.


PLANT BASED EATING MENU ONE

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LOTS OF YUMMY VEGGIES~

LOTS OF YUMMY VEGGIES~

THE MENU

Tuesday

Breakfast: Simple Grain Granola with Plant Base Yogurt and Berries

Lunch: Vegetable Banh Mi 

Dinner: Taco Tuesday! Creamy Buffalo Cauli-Tacos 

Wednesday

Breakfast: Peanut Butter Overnight Oats and Berries

Lunch: Green & Things Sandwiches

Dinner: (Italian One Pot Buttery Tomato, White Beans and Farro

Thursday

 Breakfast: Breakfast Tostadas

Lunch: Farro Greek Salad

Dinner: Dreamy Peanut Butter Crunch Veggie Noodle Bowls

Friday

Breakfast: Potato Broccoli Mini Frittatas

Lunch: Lemony Lentil Soup 

Dinner: Black Bean Sweet Potato Burgers with Greek Kale Salad

THE RECIPES

Breakfast

https://minimalistbaker.com/simple-grain-free-granola/

https://minimalistbaker.com/peanut-butter-overnight-oats/

https://www.forksoverknives.com/recipes/vegan-breakfast/breakfast-tostadas/

https://www.forksoverknives.com/recipes/vegan-breakfast/potato-broccoli-mini-frittatas/

Lunch

https://www.allrecipes.com/recipe/268807/vegetable-banh-mi/

https://www.forksoverknives.com/recipes/vegan-burgers-wraps/greens-and-things-sandwiches/

https://www.arlingtonpersonalfitness.com/apfupdates/2021/6/10/greek-salad-with-farro

https://www.arlingtonpersonalfitness.com/apfupdates/2020/5/13/lemony-lentil-soup

Dinner

https://www.arlingtonpersonalfitness.com/apfupdates/2021/9/4/creamy-buffalo-cauli-tacos

https://www.arlingtonpersonalfitness.com/apfupdates/2021/2/1/dreamy-peanut-butter-crunch-veggie-noodle-bowls

https://www.arlingtonpersonalfitness.com/apfupdates/2021/2/2/italian-one-pot-buttery-tomato-white-beans-and-farro

https://www.arlingtonpersonalfitness.com/apfupdates/2021/2/22/sweet-potato-black-bean-burger

https://cookieandkate.com/greek-kale-salad-recipe/

THE GROCERY LIST

Fruits & Vegetables

  • 2 Jalapeno

  • 3 Yellow or VIdalia Onion s

  • 1 Red Onion

  • 1 Shallot

  • 2 bunches Green Onions

  • 1 Medium Tomato

  • 1 package grape tomatoes

  • 3 Limes

  • 2 Lemons

  • 3 large crowns Broccoli (or 1-2 bags of frozen)

  • 1 head Cauliflower

  • 2 Avocados

  • 1 bag Organic Carrots

  • 2 Cucumbers

  • 1 Jicama

  • 1/2 head or bag Red or Green Cabbage

  • Salad Greens or Romaine lettuce

  • 1 package baby spinach

  • 1 Bunch Kale

  • 4 oz baby Bella Mushrooms

  • 2 Portobello Mushrooms

  • 1 pint berries of your choice

  • 3 Red Bell Peppers

  • 6 oz Red Potatos

  • 1 Sweet Potato

  • 1 bunch Cilantro

  • 1. bunch Parsley

  • Fresh ginger

Dairy

  • Plant Base Yogurt (We like Siggi’s Plant Base Yogurt best!)

Center Aisles

  • 1 package Corn tortillas

  • 6 cups Veggie Broth

  • 1.5 cups Red Lentils

  • 2 cans Chickpeas

  • 1 can Black Beans

  • 1 can white navy beans

  • 1 package Farro

  • 1 package Soba Noodles

  • 1 jar Sun Dried Tomatoes in Oil

  • Kalamata Olives

  • 1 jar Marinara Sauce (or make your own: https://minimalistbaker.com/easy-1-pot-marinara-sauce/

  • 1 Jar Pepperoncini Peppers

Freezer Section

  • 1 bag frozen edamame

Bakery

  • Hoagie Rolls (preferably Whole Grain)

  • MultiGrain Bread

  • Whole Grain Buns

PANTRY STAPLES

Things I always keep on hand!

Pantry Staples

  • Unsweetened coconut flakes

  • Raw almonds

  • Raw pecans

  • Raw cashews

  • Peanuts (roasted & unsalted)

  • Sunflower seeds (roasted & unsalted)

  • Pepitas (roasted and unsalted)

  • Chia seeds

  • Flax meal

  • Some type of dried fruits

  • Almond flour or whole wheat flour

  • Baking powder

  • Cane sugar

  • Maple syrup

  • Long cooking oatmeal

  • Nutritional yeast

  • Tahini

  • EVOO

  • Sesame Oil

  • Low sodium tamara or coconut aminos

  • Rice Vinegar

  • Balsamic Vinegar

  • Red Wine Vinegar

  • Veggie broth OR my favorite: https://www.penzeys.com/online-catalog/vegetable-soup-base/c-24/p-1635/pd-s

  • Sriracha

  • Fish sauce

  • All natural peanut butter

  • Brown Rice

  • Soba or Udon Noodles

Refrigerator Basics

  • Plant milk

  • Fresh lemon juice

  • Fresh lime juice

  • Chopped garlic

  • Dijon Mustard

Spices (I buy all my spices at Penzey’s!)

  • Salt

  • Pepper

  • Cinnamon

  • Tumeric

  • Chinese 5 spice

  • garlic powder

  • dill

  • red pepper flakes

  • Italian seasoning

  • vanilla

  • cumin


Creamy Buffalo Cauli Tacos

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Adapted from https://ohsheglows.com/

INGREDIENTS

For the Creamy Buffalo Sauce:

  • 1 cup raw cashews

  • 1-2 TBL sriracha

  • 1/2 cup water

  • 3/4 tsp fine sea salt

For the Cauliflower:

  • 1 large head cauliflower cut into 1 1/2 inch florets

  • Fine sea salt and freshly ground black pepper

To Assemble:

  • 8 soft corn taco tortillas

  • 1 ripe avocado, pitted and sliced

  • 1 cup shredded cabbage or lettuce

  • salsa or pico de gallo

    METHOD

  • Preheat oven to 425 F and line an extra large baking sheet with parchment paper.

  • Make Creamy Buffalo Sauce: Place cashews in a small bowl and add boiling water to cover. Soak for 1 hour, then drain. Transfer cashews to a high speed blender and add sriracha, water and salt. Blend on high until super smooth.

  • Place the florets in a large bowl and add the Creamy Buffalo Sauce. Massage until fully coated. (no white showing!). Spread the cauliflower on the baking sheet in a single layer with no pieces touching. Sprinkle with black pepper. Roast for 15-25 minutes until fork tender and lightly golden on the bottom. Be sure not to over cook. We don’t want mushy cauliflower!

  • Meanwhile, heat tortillas on a hot non-stick pan about 1-2 minutes per side. They should be warm but still foldable.

  • Add cauli to tortillas and top with your favorite stuff!!!

Spicy Lentil Tacos (WHAT?! Yes, MORE TACOS!)

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Adapted from https://www.forksoverknives.com

INGREDIENTS

  • 1 cup uncooked lentils, rinsed and drained

  • 2 large onions, diced (about 2 cups)

  • 2 tablespoons minced garlic

  • ½ jalapeño, diced, seeds removed

  • 3 TBL Penzey’s Bold Taco Seasoning

  • 3 cups vegetable broth

  • 10 (6-inch) corn tortillas

METHOD

  1. I cook my lentils in my Instapot. Cook one cup lentils in 3 cups of vegetable broth. 12 minutes on high and 15 minute slow release. This can be done ahead of time,

  2. Saute the onions, garlic, and jalapeño in a saucepan over medium heat, stirring frequently, until the onions start to turn brown and translucent, about 8 minutes. Add water 1 to 2 tablespoons at a time as needed, to keep the vegetables from sticking to the pan. (using my new pan from https://fromourplace.com/products/always-essential-cooking-pan there is NO sticking involved)

  3. Add the cooked lentils and taco seasoning to the saucepan.

  4. Mix well. Reduce the heat to low, cover, and simmer for 5 to 7 minutes.

  5. Heat corn tortillas in nonstick pan on high for 1-2 minutes each side.

TOPPINGS

  • shredded lettuce

  • diced avocado

  • pico de gallo

  • shredded jicama


Greek Salad with Farro

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Adapted from Raising the Salad Bar by Catherine Walthers


Ingredients

  • 1 cup farro

  • 1 can chickpeas, rinsed and drained

  • 1 cucumber, peeled, seeded and diced

  • 1 red bell pepper, cored and diced

  • 1 cup grape tomatoes, halved

  • 1/4 cup minced red onioin

  • 1/2 cup black olives, halved

  • 1/4 cup minced fresh dill or parsley

  • 1/4 cup chopped fresh mint

  • 1 cup crumbled feta (optional)

Red Wine Vinaigrette

  • 1/4 cup red wine vinegar

  • 1 clove garlic, finely minced

  • 1/4 tsp kosher salt

  • 1/4 cup olive oil

Method

  1. Cook farro according to package directions. I like to leave my slightly al dente because I don’t like mushy grains. Drain well and set aside to cool.

  2. In a large serving bowl, combine farro and all ingredients except feta

  3. Whisk dressing together in a small bowl

  4. Toss salad gently with dressing and top with feta if desired.

Black Bean and Sweet Potato Tacos

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It’s almost TACO Tuesday….I find that simple ideas like Meatless Monday and Taco Tuesday make meal planning just a tad bit easier. This is adapted from https://www.cookingclassy.com

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Ingredients

Instructions

  • Preheat oven to 450 degrees. Mix sweet potatoes with 3 TBL olive oil and 2-3 TBL of Penzey’s BOLD TACO and toss to evenly coat. (Conversely, you can make your own seasoning:
    1 tsp cumin, 1 tsp paprika,1/2 tsp ground coriander ,1/4 tsp cayenne pepper (optional) , salt and freshly ground black pepper) Line a baking sheet with parchment and spread sweet potatoes so they roast consistently. Bake in preheated oven 15 - 20 minutes until tender, removing from oven and tossing once halfway through baking.

  • Meanwhile, in a large skillet, heat remaining 1 Tbsp olive oil over medium-high heat. Once hot add onion and saute until caramelized (golden brown on edges and tender), about 5 - 6 minutes, adding in garlic during last 30 seconds of sauteing. Now, if I am feeling really harried I have been known to toss the onion, garlic, corn and black beans along with the sweet potato and do a sheet pan version. When they are done roasting, I toss with honey and lime and then serve.

  • Reduce heat to medium-low, add in drained black beans, corn, honey and lime juice. Heat until warmed through. Toss in roasted sweet potatoes and cilantro. Serve over warm tortillas with desired toppings.

The best way to heat your tortillas: Heat a nonstick skillet over high heat. Place each tortilla and warm on each side about 2 minutes. It also works well to do this on an 375 – 400 degree preheated electric griddle when making a bunch at once.

Crispy Sheet Pan Gnocchi and Veggies

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INGREDIENTS

  • 1 pound fresh, shelf-stable, or frozen potato gnocchi  ( I prefer the sweet potato gnocchi found at Harris Teeter or the fresh potato gnocchi at the https://www.italianstore.com)

  • 1 (12-ounce) bag mixed baby bell peppers (or 2 medium bell peppers), cut into 1-inch chunks 

  • 1 pint grape or cherry tomatoes

  • 1 small red onion, cut into 1-inch chunks

  • 4 cloves garlic, smashed

  • 1 teaspoon coarsely chopped fresh rosemary leaves

  • 1/4 teaspoon kosher salt

  • Freshly ground black pepper

  • 2 tablespoons olive oil

  • 2 tablespoons coarsely chopped fresh basil leaves

  • Grated Pecorino Romano or Parmesan cheese, for serving (Optional)

  • OPTIONAL: 1 lb Beyond Meat Italian Sausage cut into chunks


INSTRUCTIONS

  1. Arrange a rack in the middle of the oven and heat to 450°F. Line a rimmed baking sheet with parchment paper.

  2. Place the gnocchi, peppers, tomatoes, onion, garlic, rosemary, salt, and a few generous grinds of black pepper in a large bowl. If using Vegan Sausage, add here as well. Drizzle with the oil and gently toss to combine. Spread the gnocchi mixture out evenly on the prepared baking sheet.

  3. Roast, stirring halfway through, until the gnocchi are plump and the vegetables are tender and caramelized, 18 to 20 minutes total.

  4. To serve, spoon the gnocchi and vegetable mixture into individual bowls and garnish each bowl with the basil and grated cheese.

Roasted Vegetable Tomato Pasta with Sautéed Chard

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Roasted Vegetable Sauce

INGREDIENTS

  • 1 medium yellow or green squash

  • 1 medium onion

  • 2 large red bell peppers, seeded

  • 2 medium carrots, peeled

  • 5 garlic cloves

  • 3 TBL extra virgin olive oil

  • salt & pepper, to taste

  • 1 28 oz can fire roasted tomatoes

  • Basil leaves & grated parmesan cheese for garnish

  • 16 oz dry pasta (my favorite is linguine)

METHOD

  1. Preheat oven to 425 degrees. Line a large baking sheet with parchment paper (I get mine from Grove: https://www.grove.co/catalog/product/parchment-baking-paper/?v=1182&attrsrc=18&attrpg=catalog&attrpos=0 Iam obsessed with Grove. Check it out if you haven’t!)

  2. Chop the squash, onion and bell peppers into 1/2 inch pieces and slice the carrots crosswise into 1/4 “ thick coins. (It is important to cut the vegetables into the appropriate sizes so they roast evenly). Toss the veggies with 2 TBL of the olive oil and sprinkle with salt and pepper to taste. Spread them evenly on the parchment . Place the garlic cloves on a square of aluminum foil and drizzle with 1 teaspoon of olive oil and fold the the foil to completely enclose the garlic. Place this with the veggies on the parchment.

  3. Roast the veggies and garlic for 40-45 minutes until the veggies are lightly charred and fork tender. After cooking, remove the garlic from the foil.

  4. Add the veggies, the fire roasted tomatoes with their juices and the garlic to a high speed blender, along with the last TBL of oil. Blend on medium until smooth. The sauce will be creamy and thick. (Alternatively, I do this in a 4 quart pot with my immersion blender if I am serving immediately. That way I keep it warm!)

  5. Cook the pasta according to the directions and top with desired amount of sauce, basil and parmesan if desired.

Sauteed Swiss Chard

adapted from https://www.healthyseasonalrecipes.com/simple-sauteed-swiss-chard/

INGREDIENTS

  • 2 large bunches Swiss chard, or rainbow chard

  • 2 tablespoons extra-virgin olive oil

  • 3 cloves garlic, finely chopped

  • 1 large onion, diced

  • ½ teaspoon salt

  • pinch each dry thyme, nutmeg & roasted red pepper flakes

  • Freshly ground pepper to taste

  • 2 teaspoons balsamic vinegar, optional

METHOD

  1. Chop and clean Swiss Chard: Stack several pieces of Swiss chard on work surface. Remove stems and set aside. Roughly cut leaves into pieces about 2-inch square. Repeat with the remaining swiss chard. Transfer the chopped leaves to a salad spinner filled with water. Drain, repeat washing if necessary, and spin dry. Rinse and chop the Swiss chard stems (about the same size as the diced onion.)

  2. Cook The Swiss Chard: Heat oil in a large heavy skillet over medium high heat. Add chopped chard stems, garlic, onion, salt, thyme, nutmeg and pepper and cook, stirring often until the onions are starting to brown, 6 to 8 minutes. Add chopped cleaned Swiss chard leaves, 2 tablespoons water and cover. Let wilt, 2 to 4 minutes. Remove lid and continue cooking, stirring occasionally until the Swiss chard is completely wilted and softened, 1 to 3 minutes. Remove from the heat and drizzle with balsamic vinegar if using. Serve hot.

Italian One-Pot Buttery Tomato, White Beans and Farro

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Ingredients:

  • 3 TBL extra-virgin olive oil

  • 2 cups diced onion (1 large)

  • 3 gloves garlic, minced

  • 1 TBL Penzeys Italian Seasoning

  • 1 tsp Penzeys red pepper flakes

  • 1 cup, dry quick cooking farro, rinsed and drained

  • 2 1/4 cup water

  • 1 1/4 cup low sodium marinara sauce (I make my own)

  • 1 can low sodium white beans, rinsed and drained

  • 1/3 cup oil packed unsalted sun-dried tomatoes, drained and minced

  • 1/2 tsp fine sea salt, to taste

  • Freshly ground black pepper

  • 1/2 to 1 1/2 tsp fresh lemon juice, to taste

  • 4 cups fresh baby spinach

  • 3/4 cup fresh basil leaves for garnish

Method

  1. In a large pot, heat oil over medium heat. Add onion and garlic and saute, reducing heat as necessary to prevent burning, 7-9 minutes, until the onion is soft.

  2. Stir in Italian seasoning and red pepper. Cook for 1 minute or until fragrant.

  3. Add farro to pot, stir and cook for another minute.

  4. Add water, marinara, drained beans, sun-dried tomatoes and a dash of salt and pepper. Stir to combine.

  5. Incase heat to high and bring to low boil. Immediately reduce the heat to medium. Simmer rapidly, uncovered, stirring frequently for 18-23 minutes, then check farro. Add the spinach when the farro is tender and sauce is thickening. Allow spinach to wilt. Squeeze in fresh lemon juice. Taste and add salt, pepper and red pepper flakes if desired. Plate and top with fresh basil and parmesan if desired.

Dreamy Peanut Butter Crunch Veggie Noodle Bowls

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Adapted from https://ohsheglows.com/categories/recipes-2/

Ingredients:

  • 4 oz soba noodles

  • 1 TBL extra virgin olive oil

  • 1 medium red bell pepper, seeded and thinly sliced (2 cups)

  • 3 heaping cups thinly sliced red or green cabbage (1/2 small)

  • 1 crown of broccoli cut into bit size pieces (1 cup)

  • 1 cup frozen shelled edamame

  • 2 TBL coconut aminos (soy free and low sodium seasoning sauce)

  • 2 medium carrots, peeled and julienned (1 3/4 cups)

  • 4 large green onions, thinly sliced (1 cup)

  • 1/2 cup lightly packed fresh cilantro

  • fine sea salt

  • lime wedges for serving

  • chopped peanuts for serving

Method:

  1. Prepare the peanut butter sauce (see below)

  2. Cook noodles according to directions, drain and rinse with water

  3. In a large wok, place oil, bell pepper and cabbage. Saute, uncovered over medium high heat for 5 minutes until slightly softened (al dente, tender but with some firmness)

  4. Add edamame and coconut aminos. Saute for 3 minutes until edamame is thawed and heated through.

  5. Add carrots and green onions. Cook for one minute or so.

  6. Turn off heat and stir in cilantro and drained noodles. Taste and season with salt and lime juice. Reheat over low if necessary.

  7. Plate the mixture (using tongs makes it easy!) Add a generous drizzle of peanut butter sauce, garnish with lime juice and and handful of chopped peanuts.

Dreamy Peanut Butter Sauce

  • 1 glove garlic

  • 1 tsp grated ginger (I use a microplane)

  • 3-4 TBL Water

  • 5 TBL smooth natural peanut butter

  • 3 TBL fresh lime juice

  • 2 TBL sesame oil

  • 1 TBL low sodium tamari

  • 2 tsp natural maple syrup

  • 1 TBL chili garlic sauce or siracha, to taste

In food processor, process garlic until minced. Add the rest of the ingredients and process until smooth. If the sauce is too thick, add a little more water. Season to taste with salt, pepper and chili garlic sauce or siracha!

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Cauliflower Sandwiches

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Ingredients

  • 1 large cauliflower head (2 to 2 1/2 pounds), leaves removed, trimmed

  • 3 tablespoons extra-virgin olive oil, divided

  • 3/4 teaspoon kosher salt, divided

  • 1/2 teaspoon freshly ground black pepper, divided

  • 1 cup (3 1/2 ounces) shredded smoked Gouda or provolone cheese (may substitute vegan cheese of your choice)

  • 1 medium shallot (2 ounces), thinly sliced

  • 1 large garlic clove, thinly sliced

  • 1 pinch crushed red pepper flakes

  • 1 bunch rainbow chard (12 ounces), stemmed and torn into 2-inch pieces (or other greens, I have used kale & horseradish greens)

  • 4 good French rolls

  • 4 tablespoons mayonnaise (may substitute vegan mayonnaise/ we used dijon mustard)

  • 1/3 cup drained and chopped Peppadew peppers (may substitute hot cherry peppers or pickled jalapeños)

Method

  • Place a large, rimmed baking sheet on the oven’s center rack and preheat to 450 degrees.

  • Chop the cauliflower into florets. In a large bowl, toss them with 2 tablespoons of the oil, 1/2 teaspoon of the salt and 1/4 teaspoon of the black pepper. When the oven has finished preheating, transfer the cauliflower to the baking sheet.

  • Roast the cauliflower for 15 to 20 minutes, until browned on the bottom. Gently toss the florets, then continue roasting for 5 to 10 minutes, until golden brown and tender. Remove from the oven and divide the cauliflower into four piles on the baking sheet. Top each pile with a quarter of the shredded cheese and let it begin to melt over the warm cauliflower. Leave the oven on.

  • While the cauliflower is roasting, in a large skillet over medium heat, heat the remaining 1 tablespoon of oil until shimmering. Add the shallot, garlic, red pepper flakes, the remaining 1/4 teaspoon salt and 1/4 teaspoon black pepper. Cook, stirring frequently, until the shallot is tender and translucent, 2 to 3 minutes. Increase the heat to medium-high, add the chard leaves, and cook, stirring frequently, until just wilted, 3 minutes.

  • Slice the rolls lengthwise almost all the way through, keeping the hinge intact. Place in the oven, directly on the racks, to toast, 2 to 3 minutes.

  • To assemble the sandwiches, divide 1 tablespoon mayonnaise among the cut sides of each roll. Transfer a cauliflower pile and cheese to the bottom half of each roll, then top with the sauteed chard and Peppadew peppers. Close the rolls and serve warm.

Easy Veggie Stir Fry

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Adapted from https://minimalistbaker.com

In truth, I use this recipe to use up any leftover fresh veggies, so use the veggies you have! Any will work!

Ingredients

  • 1 cup chopped carrots

  • 1 cup sliced colorful peppers

  • 1 cup pea pods, cut in bite size pieces

  • 1 cup sliced mushrooms

  • 1 cup chopped green onion

  • 2 cloves minced garlic

  • 3 Tbsp tamari or soy sauce or coconut aminos (plus more for veggies + to taste)

  • 2 Tbsp peanut butter

  • 2-3 Tbsp organic brown sugar, muscovado sugar, or maple syrup

  • 1-2 tsp chili garlic sauce (more or less depending on preferred spice)

  • 1/3 cup crushed roasted peanuts or cashews

  • 1 tsp toasted sesame oil (optional // or sub peanut or avocado oil)

  • 2 cups cooked brown rice

Method

  •  Prepare sauce by adding all ingredients to a medium-size mixing bowl and whisking to combine. Taste and adjust flavor as needed. I like to use my immersion blender to make it really creamy,

  • Heat a large metal or cast iron skillet with sesame oil over medium heat. Add garlic and veggies. Sauté for 5-6 minutes, (Until crisp tender!) stirring occasionally. Season with 1 tbsp tamari, soy sauce or coco aminos if desired.

  • Serve over cooked rice and top with peanut sauce. Top with crushed roasted peanuts or cashews!



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Mushroom Bolognese

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Adapted from America’s Test Kitchen


Ingredients:

  • 2 TBL Olive Oil

  • 2 cups mushrooms finely chopped (I like to use a variety of mushrooms of whatever kind I have handy…sometimes button, sometimes cremini, sometimes baby Bella…)

  • 1 carrot, diced

  • 1 celery stalk, diced

  • 1 onion, diced

  • 3 cloves minced garlic

  • 28 oz can diced tomatoes ( I use no salt added)

  • 2 TBL tomato paste

  • 1 cup red wine

  • 3 Bay leaves

  • 1/2 tsp black pepper

  • 1/2 tsp dried oregano

  • 1/2 tsp dried thyme

  • 1/2 tsp dried basil

  • 1/2 tsp dried red pepper flakes (optional)

  • salt to taste

  • fresh basil or parsley

  • shredded parmesan

Method

  1. Heat olive oil in a skillet over medium heat; stir in onion. Cook and stir until the onion has softened and turned translucent, about 5 minutes. Add carrot, celery, and garlic; cook until soft, about 3 minutes. Add mushrooms; cook until tender, about 3 minutes. Pour in red wine; cook until wine has almost evaporated, about 3 minutes.

  2. Add tomatoes, tomato paste and seasonings. Cook over medium-high heat and bring to a boil. Reduce heat to low and simmer, covered, about 20 minutes. Remove bay leaves and serve over pasta of your choice (or Zoodles!) Top with fresh basil and parmesan if desired

Lemony Lentil Soup

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Adapted from Real Simple Magazine (https://www.realsimple.com)

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Ingredients

  • 1 TBSP olive oil

  • 1 Yellow onion, finely chopped

  • 4 cloves garlic, finely chopped

  • 1 tsp ground coriander

  • 1/2 tsp chipotle chili powder

  • 1/2 tsp ground tumeric

  • 6 cups low sodium vegetable broth

  • 1.5 cups dried red lentils, rinsed

  • 2 cups fresh kale or spinach

  • 2 tsp lemon zest plus 3 Tbsp fresh lemon juice (about 1 lemon)

  • 1/4 tsp freshly ground black pepper

Method

  1. Heat oil in a large pot over medium high. Add onion, carrots & garlic, saute until vegetables are soft.

  2. Stir in coriander, chili powder and turmeric. Cook, stirring constantly until fragrant, about 30 seconds.

  3. Add broth and lentils and bring to a boil. Reduce heat to medium low. Simmer uncovered until lentils are tender, about 15 minutes.

  4. Add lemon zest, lemon juice and black pepper. Add greens , stir until slightly wilted.

  5. Serve!

Chickpea Noodle Soup

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Why so many chickpea recipes? Chickpeas are heart healthy. Regular intake of Chickpeas can lower LDL (bad) and total cholesterol. Garbanzos contain the significant amounts of folate and magnesium. Folate lowers the levels of the amino acid, homocysteine and strengthens the blood vessels. For vitamins and nutrients

  • About 6% to 8% of your daily requirement of calcium.

  • About 40% of your daily requirement of fiber.

  • About 22% of your daily requirement of iron (for dried cooked chickpeas; 8% for canned)

    Plus with the difficulty in finding animal protein sources, it is a great time to experiment with some vegetarian recipes!

Adapted from America’s Test Kitchen ( https://www.americastestkitchen.com/guides/vegan/vegan-recipes)

6 Servings

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Ingredients

  • 2 tablespoons vegetable oil

  • 1 onion, chopped

  • 3 carrots, peeled & sliced 1/4” thick

  • 3 celery ribs, sliced 1/4” thick

  • 1 zucchini, quartered & sliced 1/4” thick

  • salt & pepper

  • 2 teaspoons minced fresh thyme or 3/4 teaspoon dried

  • 2 bay leaves

  • 6 cups vegetable broth

  • 2 cans chickpeas, drained & rinsed or 2 cups cooked chickpeas

  • 1/4 ditalini pasta

  • 2 cups fresh spinach

Method

  1. Heat oil in dutch oven over medium heat until shimmering. Add onion, carrots, celery & zucchini. Saute, stirring occasionally until softened, 5-7 minutes. Add 1/4 teaspoon pepper, thyme & bay leaves. Cook until fragrant, about 30 seconds.

  2. Stir in broth & chickpeas. Bring to a boil. Reduce heat to medium low and simmer, partially covered, about 10 minutes.

  3. Stir in pasta, increase heat to medium high and boil until just tender, about 10 minutes. Discard bay leaves and add spinach. Cook until just wilted. Season with salt & pepper to taste.

Easy Weeknight Chana Masala

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Adapted from the Oh She Glows Cookbook by Angela Liddon (https://ohsheglows.com)

yields 4 servings // gluten-free, nut-free, soy-free, sugar-free, grain-free option, vegan

prep time: 15-20 minutes // cook time: 20 minutes

  • 1 tablespooncoconut oil or olive oil

  • 1 1/2 teaspoons cumin seeds

  • 1 yellow onion, diced

  • 1 cup carrots thinly sliced

  • 1 tablespoon minced fresh garlic

  • 1 tablespoon minced peeled fresh ginger

  • 1 green serrano chile pepper, seeded, if preferred, and minced

  • 1 1/2 teaspoons garam masala

  • 1 1/2 teaspoons ground coriander

  • 1/2 teaspoon ground turmeric

  • 3/4 teaspoon fine-grain sea salt

  • 1/4 teaspoon cayenne pepper (optional)

  • 1 28oz can diced tomatoes, with their juices

  • 1 28oz can chickpeas, or 3 cups cooked chickpeas

  • 2 cups fresh spinach

  • 1 cup dry/uncooked basmati rice, for serving

  • fresh lemon juice, for serving

  • fresh cilantro, chopped, for serving

  1. In a large wok or saucepan, heat the oil over medium heat.  When a drop of water sizzles upon hitting the pan, reduce heat to medium-low and add the cumin seeds.  Stir and toast the seeds for a minute or two until golden and fragrant, watching carefully to avoid burning.

  2. Raise the heat to medium and stir in the onion, garlic, carrots, ginger, and serrano.  Cook for a few minutes or so, then stir in the garam masala, coriander, turmeric, salt, and cayenne (if using), and cook for 2 minutes more.

  3. Add the diced tomatoes and their juices.

  4. Raise the heat to medium-high and add the chickpeas.  Bring the mixture to a simmer and cook for 10 minutes or longer to allow the flavors to develop. Right before serving, add spinach and allow to wilt slightly.

  5. Serve over cooked basmati rice, if desired, and garnish with a squeeze of fresh lemon juice and some chopped cilantro just before serving.

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Lebanese Taverna Wanna Be Lemony Lentil Soup

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Ingredients

  • 1 bunch fresh cilantro, washed and stems removed

  • 6 peeled garlic cloves

  • olive oil

  • 1 1/2 t salt, divided

  • 2 large onions, chopped finely

  • 1 lb green lentils, washed and drained

  • 3⁄4 t ground cinnamon

  • 1 t ground sumac (Penzeys sells sumac)

  • 6 cups low sodium vegetable broth

  • 6 cups water

  • 4 cups fresh spinach

  • 2 medium potatoes, peeled and cubed

  • 3 carrots, peeled and cubed

  • 6 T lemon juice

    1. Place cilantro leaves, garlic cloves, 3 T olive oil, and 1⁄2 t salt in food processor and process until mixture forms a paste. Set aside.

    2. Saute onions in 1⁄4 cup olive oil until translucent and just beginning to brown.

    3. Stir lentils and carrots into onions. Cook on medium for a few minutes.

    4. Add vegetable broth, water, cinnamon, and sumac, stirring in spices until thoroughly blended. Cook uncovered for 45 minutes on medium heat, stirring occasionally.

    5. Add potatoes, spinach, cilantro paste, and additional salt. Add more water if you like soupier soup. (I added about 2 cups.)

    6. Cook uncovered on low heat until potatoes are cooked through, about 20 minutes.

    7. Add lemon juice and continue cooking, uncovered, for an additional 10 minutes. Adjust salt, spices, and lemon juice to your taste (the recipe is only very mildly spiced and salted. I add more.

Easily makes 10 servings, and tastes better the next day.

Adapted from a recipe from the Bethesda Garden Club

Pasta and Lentils

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 4 servings; makes about 7 cups

INGREDIENTS

  • 1 cup dried brown lentils

  • 6 cups water, or more as needed

  • 2 large cloves garlic, minced

  •  1/2 teaspoon crushed red pepper flakes, or more as needed

  • 3 tablespoons extra-virgin olive oil

  • 12 ounces dried whole wheat pasta (we used rotini)

  • 2 teaspoons fresh thyme leaves, chopped

  • I can diced tomatoes, drained

  • 2 cups greens (We used baby Swiss chard)

DIRECTIONS

Pour the lentils into a large, heavy pot or Dutch oven and add the water (to cover); bring to a boil over high heat, then reduce the heat to medium-low, cover, and cook for 10 minutes.

Uncover; stir in the garlic, red chili flakes and oil, then cover and cook for 5 minutes.

Stir in  the pasta, cover and cook until al dente, stirring regularly to keep the pasta from sticking and adjusting the heat as needed to maintain a minimum of bubbling. Depending on the pasta variety, the cooking time may take about 5 minutes longer than indicated on the package, so begin tasting the pasta once the suggested cooking time has elapsed. Continue tasting every minute or two until it is cooked through but still firm. The resulting dish should resemble a thick soup; if the mixture seems too dry, add a little water to reach the desired texture, keeping in mind the pasta will continue to absorb liquid as it cools.

Once the pasta is done, add thyme and tomatoes. Cook, stirring occasionally,  until tomatoes are hot.  Add greens, stir until mixed in, cover and let the mixture sit for 2 to 3 minutes, then uncover and serve!

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Spinach Chickpea Paella

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Adapted from the Washington Post: 

Serves 3-4

Ingredients

  • 4 cups homemade or no-salt-added vegetable broth

  • 2 tablespoon pine nuts

  • 3 teaspoons extra-virgin olive oil

  • 1 teaspoon Madras curry powder

  • 2 large or 4 small shallot lobes, thinly sliced

  • 2 cloves garlic, thinly sliced

  • 1 cup uncooked arborio, bomba or other short-grain rice

  • 3 cups (2 ounces) packed baby spinach leaves, chopped

  • 1 cup cooked chickpeas, drained (or if canned, use no-salt-added, drained and rinsed)

  • 4 tablespoons roasted red peppers, cut into strips

Directions

Preheat the oven to 400 degrees.

Place the broth in a small saucepan over medium heat until barely bubbling at the edges; reduce the heat to very low and cover. (Or heat the broth in a microwave-safe glass measuring cup, microwave on HIGH until boiling, about 2 minutes, and cover to keep hot.)

Sprinkle the pine nuts into a  12 inch cast-iron or other heavy, ovenproof skillet over medium heat. Cook, shaking the pan frequently to toss the pine nuts, until they are brown and fragrant, a few minutes. Immediately transfer them to a small plate so they don’t continue cooking and burn.

Return the skillet to medium heat and pour in the oil. Once the oil is hot enough to shimmer, sprinkle in the curry powder and let it sizzle and bloom for a few seconds, then add the shallot and garlic and saute until tender, a few minutes. Add the rice and cook, stirring, for another minute or two, until the rice grains are well coated. Add the spinach and chickpeas and cook, stirring, until the spinach wilts, a minute or two.

Pour in the hot broth and bring to a low boil. Reduce the heat to medium-low so the liquid is gently bubbling. Taste the liquid and add salt as needed, then cook, swirling the pan occasionally to keep the rice hydrated, until the rice has swelled and absorbed much but not all of the liquid (it should be slightly soupy), 8 to 10 minutes.

Scatter the red pepper strips on top of the paella. Transfer to the oven and bake, uncovered, until the rice is al dente, or mostly tender but with a little resistance at the center of the grain, about 10 minutes. Remove from the oven, cover with a lid or aluminum foil, and let it sit for about 5 minutes. Uncover and return it to the stovetop over medium-high heat and cook for 2 minutes, to brown and crisp the bottom. Scatter the toasted pine nuts on top.

Spoon the paella out onto a plate, or eat it from the pan.

Roasted Carrot & Crispy Kale Salad with White Beans

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Ingredients

  • 1 Red Onion
  • 1 lb carrots
  • ¾ cup farro
  • 3 Tbsp apple cider vinegar
  • 3 cups curly kale
  • 2 Tbsp sweet white miso
  • 2 tsp honey
  • 2 Tbsp pine nuts
  • 2 tsp mixed sesame seeds
  • 2 cups white beans, drained and rinsed
  • olive oil, coarse salt, freshly ground black pepper

Method

  •  Roast vegetables: Preheat oven to 425°F. Halve onion and thinly slice half.  (I use my mandolin to  slice thinly) Peel carrots, cut in half lengthwise and slice in quarters. Toss carrots and sliced onion with 1 tablespoon oil, 1/2teaspoon salt, and some pepper  on a rimmed baking sheet. Roast until vegetables are golden and almost tender, 20–25 minutes.

  • Cook farro Meanwhile, combine farro, remaining half onion, 2½ cups water and 2 tablespoons vinegar  in a medium saucepan. Bring to a boil, reduce heat to simmer, cover, and cook until farro is tender, 15–20 minutes; drain if necessary and discard onion.

  • Prep kale Remove stems from kale and tear leaves into bite-size pieces. Toss kale with white beans and 1 tablespoon oil and season with salt and pepper. Add kale  and beans to sheet with carrots and onions and continue to roast until kale is slightly wilted and crispy in spots, about 5 minutes more.

  • Make dressing Whisk miso, honey, remaining tablespoon vinegar and 1 tablespoon oil in a medium bowl until smooth. Add water, 1 tablespoon at a time, until dressing is thin enough to drizzle.

  • Toast nuts & seeds Place pine nuts and sesame seeds on a separate rimmed baking sheet and bake until golden, about 4 minutes.

  • Finish Transfer farro to a platter and top with vegetables. Drizzle everything with dressing and top with pine nuts and sesame seeds. Enjoy!