Archive for Vegetarian

Strawberry Gazpacho

As strawberries are in season,  try this refreshing version of the classic Spanish chilled vegetable soup.

Serves 6

Ingredients

  • 1/2  cucumber, peeled 
  • 1/2  red bell pepper, cored and seeded
  • 1 tomato 
  • 1 shallot or 1/4 red onion
  • 1 pound strawberries, hulled and halved
  • 2 Tablespoons balsamic  vinegar
  • 2 Tablespoons extra virgin olive oil
  • Juice of 1 lemon or lime
  • 1/2 teaspoon salt  
  • 1/2 teaspoon black pepper
  • Optional garnish:  diced strawberries and mint 

Directions

Roughly chop cucumber, bell pepper, tomato, red onion  and strawberries. 

Add  vegetables and strawberries into a food processor or blender and pulse a few times to mix. 

Add in balsamic vinegar, oil, lemon juice, salt and pepper  Process/blend mixture until pureed into desired consistency. 

Taste and adjust seasoning, if needed.

Chill before serving. The longer the gazpacho sits, the more flavor it develops. Can be refrigerated overnight.

Before serving, garnish with diced strawberries and mint, if desired. 

Cauliflower Tabbouleh Salad

This was one of the favorite dishes at our recent clean eating cooking class.

By replacing traditional bulgur wheat with cauliflower, this makes a healthy and delicious salad perfect for lunch or side dish for dinner.

Serves 4-6

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  • 1/2  head cauliflower
  • 1 cup flat-leaf parsley, chopped
  • ½ cup mint, chopped
  • 1-2 tomatoes, diced
  • 1 cucumber, peeled and diced

Dressing

  • ¼ cup olive oil
  • 2 Tablespoons red wine vinegar
  • Zest and juice of 1 lemon
  • 2 garlic cloves, finely minced
  • 1 teaspoon cumin (optional)
  • 1 teaspoons salt
  • 1 teaspoon black pepper

Directions

Place cauliflower into a food processor and pulse until it resembles rice grains.  (Or use a cheese grater to grate cauliflower).

Add cauliflower to a large bowl and add parsley, mint, tomato and cucumber.

For the dressing: In a bowl, whisk all ingredients together.

Drizzle dressing over the vegetables and toss to combine. Serve at room temperature or cold.

 

 

 

 

 

 

 

Lentil Vegetable Soup

A warm and hearty soup is my ideal comfort food on a chilly day.  I love making soups as I use leftover ingredients in my fridge or what I can find in my pantry. And the best part…I only need to clean one pot! This soup is packed with protein and vegetables for a complete meal, perfect for Meatless Monday.

This recipe was based on what I had available in my fridge and pantry so some of the ingredients I listed as optional.  Feel free to add or omit any of the ingredients with your preferences.

Ingredients 

  • 2 Tablespoons olive oil
  • 1 onion, chopped
  • 2 carrots, diced
  • 2 celery stalks, diced 
  • 1 zucchini, diced (optional)
  • 3 garlic cloves, mined
  • 1 teaspoon cumin
  • 1 teaspoon oregano
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • 2 bay leaves
  • 1 (15 oz) can beans (optional)
  • 1 cup lentils, rinsed
  • 1 (15 oz) can diced tomatoes   
  • 4 cups vegetable broth (or chicken broth) 
  • Kale or spinach leaves (optional)

Directions 

Heat oil in a large pot. Sauté onions, carrots and celery until vegetables are softened, about 10 minutes. Add garlic, zucchini, cumin, oregano, salt and pepper and continue to sauté about 1 minute. Add in bay leaves,  beans, lentils, tomatoes, and broth and bring to a boil.

Lentil Vegetable Soup

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Cover, reduce heat and simmer for 30-40 minutes or until lentils are cooked. Taste and add salt or pepper as needed. 

(Optional: Stir in kale or spinach and cook for a few minutes until wilted).  

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Quinoa and Spinach Bake

This quinoa and spinach bake is not only easy to make but also gluten free and vegetarian if you’re looking for a healthier option.   What I love about this dish is that you can add whatever vegetables you have on hand and can make it as healthy, cheesy or creamy as you want by adjusting the ingredients to your preference. This can be served as a main dish or a side dish and makes great leftovers.

Ingredients

  • 3 cups quinoa, cooked according to directions ( 1 cup dry quinoa)
  • 2 Tablespoons olive oil
  • 1 onion, diced
  • 3 garlic cloves, minced
  • Optional vegetables such as peppers, zucchini, artichokes, broccoli, etc 
  • 1 lb fresh spinach leaves ( or  bag of frozen spinach, defrosted and liquid squeezed out)
  • 1-2 cups cheese ( parmesan, mozzarella, cheddar, etc)
  • 1 cup plain yogurt (can substitute with milk, almond milk, coconut milk, etc)
  • 1 teaspoon salt
  • 1 teaspoon pepper

Directions 

Preheat oven to 350 degrees F. Coat baking dish with cooking spray and set aside.

Heat oil in a large skillet. Add onion and cook for a few minutes. Add garlic and continue to cook for 1 minute.  Add any other vegetables desired such as peppers, zucchini, artichokes,  etc and sauté for a few minutes. 

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Add spinach and cook until it shrinks down in size. 

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Turn off heat and add in cooked quinoa, cheese, yogurt (or milk)  salt and pepper and stir until combined.

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Place mixture into greased baking dish and sprinkle additional cheese on top, if desired. Bake for 30 minutes or until top is golden brown.

Quinoa Casserole

Vegetarian Chili

With Superbowl only weeks away, I thought I’d try a new chili recipe as it tends to be a game day favorite. And with everyone on a health kick in January,  vegetarian seemed  like a good option 🙂  I didn’t add corn to this recipe but you can certainly add or substitute  other vegetables from what I used.

The secret to this recipe is adding a little cocoa powder.  It definitely adds more flavor to the dish but you can omit it if you prefer.  Since I only needed a little, I used a higher quality brand like Valrhona. Any brand will do, but make sure you use unsweetened cocoa powder.

This recipe can easily be made in a crock pot.  After cooking the vegetables, transfer to a crock pot, add seasoning and rest of the ingredients and cook on low for 8 hours.

Serves 8

Ingredients

  • 2 Tablespoons olive or canola oil
  • 1 red onion, diced
  • 2 bell peppers, diced  (I used 2 different colors)
  • 1 zucchini, diced
  • 3 garlic cloves, minced
  • 3 Tablespoons chili powder
  • 1 Tablespoon cumin
  • 1 Tablespoon unsweetened  cocoa powder
  • 1 teaspoon garlic powder
  • ¼  teaspoon cayenne pepper
  • 1 teaspoon paprika
  • 1 teaspoon salt
  • 1 teaspoon black pepper
  • 1 (15oz) can black beans
  • 1 (15oz) can kidney beans
  • 1 (15oz) can pinto beans
  • 1( 28 oz) can crushed tomatoes
  • 1 (15oz) can diced tomatoes
  • 1 cup vegetable broth

Optional garnish: cheese, cilantro, green onions, avocado, sour cream, red onion

Directions

Chop  vegetables and set aside.

Drain and rinse beans and set aside . I used 3 types of beans for variety and color but you can use any type you prefer.

In a large pot, heat  oil over medium heat. Add onion and bell peppers and cook, about 3 minutes, stirring often. Add zucchini and garlic and cook until vegetables are soft,  about 5 minutes, stirring often.

Add all seasonings to pot and cook, stirring until fragrant about 30 seconds. Add beans, tomatoes and  broth and stir well, bringing to a boil.

Reduce heat to medium low and simmer stirring occasionally for about 30 minutes or longer as needed.

Adjust seasoning and add garnish, to taste.