VEGETARIAN CHICK PEA, SQUASH AND LENTIL STEW

Squash, Chickpea & Red Lentil Stew

SUPER DUPER EASY AND DELICIOUS!

Ingredients

  • 1 can chickpeas**
  • 2 1/2 pounds kabocha squash or butternut squash, peeled, seeded and cut into 1-inch cubes (I used frozen organic butternut squash that was already cubed)
  • 20 baby carrots, cut into 1/2-inch pieces
  • 1 large onion, chopped
  • 1 cup red lentils
  • 2 cups vegetable broth
  • 2 tablespoons tomato paste
  • 1 t ground ginger
  • 1 1/2 teaspoons ground cumin
  • 1 teaspoon salt*
  • 1/4 teaspoon freshly ground pepper*
  • 1/4 cup lime juice
  • 1/2 cup chopped roasted unsalted peanuts
  • 1/4 cup packed fresh cilantro leaves, chopped (optional)

*You know my advice: Don’t add salt and pepper in cooking.  You can always add salt and pepper to taste when eating if needed.

**If you are highly sensitive to gluten you should drain and rinse the chickpeas well.

Preparation

  1. Place all ingredients except lime juice, peanuts and cilantro in slow cooker.
  2. Put on the lid and cook on LOW until the lentils have begun to break down, 5 to 6 1/2 hours.
  3. Stir in lime juice. Serve sprinkled with peanuts and cilantro if desired.

Nutrition

Per serving: 294 calories; 7 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 48 g carbohydrates; 0 g added sugars; 14 g protein; 11 g fiber

Nutrition Bonus: Vitamin A (310% daily value), Vitamin C (50% dv), Folate (30% dv), Potassium (27% dv).

Carbohydrate Servings: 2 1/2

Exchanges: 2.5 starch, 1 vegetable, 1.5 lean meat

ADAPTED FROM: http://www.eatingwell.com/recipes/squash_chickpea_red_lentil_stew.html

SLOW COOKED BLACK BEAN AND MUSHROOM CHILI

Slow-Cooker Black Bean-Mushroom Chili

Ingredients

  • 2 cans black beans, drained and rinsed well
  • 2 medium onions, coarsely chopped
  • 1 can sliced mushrooms, not drained
  • 8 ounces tomatillos, husked, rinsed and coarsely chopped
  • 1/4 cup mustard seeds
  • 2 tablespoons chili powder
  • 1 1/2 teaspoons cumin seeds, or ground cumin
  • 2 cups mushroom broth, or vegetable broth
  • 1 6-ounce can tomato paste
  • 1-2 tablespoons minced canned chipotle peppers in adobo sauce, (I used Chili Pepper paste by Gourmet Gardens)
  • 1 1/4 cups grated Monterey Jack, or pepper Jack cheese
  • 1/2 cup reduced-fat sour cream
  • 1/2 cup chopped fresh cilantro or parsley
  • 2 limes, cut into wedges

Preparation

  1. Place beans, onions, mushrooms and tomatillos in slow cooker.  add spices and broth.  Stir in tomato paste and pepper sauce.
  2. Turn heat to LOW. Put the lid on and cook until the beans are creamy, 5 to 8 hours.
  3. Garnish each serving with cheese, a dollop of sour cream and a sprinkling of cilantro. Serve with lime wedges.

 

Nutrition

Per serving: 306 calories; 10 g fat (4 g sat, 2 g mono); 20 mg cholesterol; 40 g carbohydrates; 18 g protein; 13 g fiber

Nutrition Bonus: Fiber (52% daily value), Folate (47% dv), Iron (22% dv), Potassium (21% dv).

Carbohydrate Servings: 2

Exchanges: 2 starch, 2 1/2 vegetable, 1 medium-fat protein, 1 fat

Adapted from http://www.eatingwell.com/recipes/slow_cooker_black_bean_mushroom_chili.html

VEGETARIAN PINTO BEAN SLOPPY JOES

Vegetarian Pinto Bean Sloppy Joes

Ingredients

  • 2 medium carrots, sliced  (I used shredded carrots)
  • 1 large white onion, sliced thinly and cut into quarters
  • 4 cloves garlic, minced
  • 1 can pinto beans, drained and rinsed
  • 1 large red bell pepper, diced
  • 4 cups very thinly sliced green cabbage (I used shredded coleslaw mix)
  • 1 medium zucchini, cut into matchbook strips
  • 1 cup corn, fresh or frozen (thawed)
  • 1 cans Manwich Original Sloppy Joe Sauce*
  • 10 whole-wheat hamburger buns

*My mother used to make Sloppy Joe Sauce using 1 cans Campbells Chicken Gumbo soup with 1 T yellow mustard so you could also try that – no longer vegetarian though.

You can also make your own in a small mixing bowl:

1 8-ounce can no-salt-added tomato sauce
1/2 cup water
3 tablespoons chili powder
2 tablespoons balsamic vinegar
2 tablespoons reduced-sodium soy sauce or tamari
2 tablespoons tomato paste
3 tablespoons honey mustard
1 tablespoon brown sugar

THERE IS ALSO A SUBSTITUTE RECIPE ON LINE: http://www.food.com/recipe/manwich-original-sloppy-joe-sauce-copycat-457966

Preparation

  1. Coat a 6-quart slow cooker with cooking spray.
  2. Add all ingredients and cook on LOW 6-8 hours.
  3. Serve the mixture on buns.

CHICKPEA TACOS

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INGREDIENTS:

2-3 Cups Cooked Chickpeas

2 TBS Olive Oil

Juice of 1/2 Lemon

2 TSP Honey

2 TSP Soy Sauce

2 TSP Paprika

2 TSP Cumin

1 TSP Garlic Powder

1/4 TSP Cayenne Pepper

KALE:

3 CUPS Chopped Dinosaur Kale (Ribs removed)

1 TBS Olive Oil & 1 TBS Butter (YOU CAN ALSO STEAM IT IN A LITTLE VEGETABLE BROTH TO CUT FAT)

2 Garlic Cloves (Minced)

Salt and Pepper to taste (I WOULD NOT ADD EITHER)

Seasame Seeds

RED PEPPER SLAW:

1 Medium Red Bell Pepper (seeded and finely sliced)

Juice of 1 Lime

2 Tsp Honey

1 Tsp Apple Cider Vinegar

2 Tsp chopped cilantro

6-10 ground corn tacos  OR OTHER WHOLE GRAIN TORTILLA SHELL

Lime and cilantro for garnish

Queso fresco (optional)

DIRECTIONS:

1. Make the chickpeas first.  Heat the olive oil in a skillet over medium high heat and then add the chickpeas and cook for about 4 minutes until they start to turn brown.  Mix together the lemon juice, honey, and soy sauce in a small dish, and then add this to the chickpeas.  Stir it around and let it reduce for a couple minutes, and then add all of the spices.  Cook for a few minutes more and then remove from heat into a bowl covered with foil.

2. Rinse out this pan (I like to actively reduce the amount of clean-up time later. 😉 ) Heat the olive oil and butter over medium-high heat and add the garlic.  Cook for about 1 minute and then add the kale.  Cook for about 3 minutes stirring occasionally until the kale wilts down.  If you like crispier kale, like I do sometimes, turn up the heat. Throw in the sesame seeds and remove from heat.

3. In a bowl mix together the lime juice, honey, and apple cider vinegar and then toss in the red pepper and cilantro.  Toast the taco shells and assemble to your liking.  Top with some lime juice and queso fresco.

ORIGINALLY POSTED AT http://seedandsea.net/2015/07/29/spiced-chickpea-tacos/

CAULIFLOWER PILAF?!

LOOK WHO THOUGHT OF USING CAULIFLOWER INSTEAD OF RICE FOR A WONDERFUL PILAF? http://somethingcleansomethinggreen.com/

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Create a rice-based dish, but using cauliflower instead of grains. If you’ve never tried grating cauliflower and using it like this, I urge you to try it! It’s surprising how the cauliflower takes on a rice-like appearance once it’s cooked, and if you’re following a carb-free/Paleo diet, it’s ideal! I’ve used quite a wide-ranging combination of spices, but if you wanted to add your own favorites, and dial the chili up or down, feel free! The sweetness of the raisins and the crunch of the almonds and seeds add really great dimensions to the dish, and I think you’ll all love it!

I’VE ADAPTED THE RECIPE A BIT USING LESS SPICES (I’M NOT FOND OF CURRY AND I’M NOT SURE WHAT MIXED SPICE MIXTURE SOMETHING CLEAN SOMETHING GREEN USED)!

Serves 2 (as a side dish)

  • Cauliflower. ½ head
  • Coconut oil. 1 T*
  • Red onion. ½
  • Ground cumin. ½ t
  • Chili powder. ½ t
  • Gold Raisins. Small handful of
  • Raw almonds. 2 T
  • Sunflower seeds. 1 T
  • Pumpkin seeds (also known as pepitas). 1 T
  • Salt & pepper**

Grate the cauliflower using the coarse side of a box grater, and set aside in a bowl. Put a frying pan on a medium heat, and add the coconut oil.

Finely chop the red onion and add to the pan. Cook for around 5 min, stirring regularly until the onions are starting to color. Add the spices and stir well. Cook for another 2 min.

Add the grated cauliflower and raisins, and stir well to mix everything together. Cook for 10-15 min, occasionally adding a splash of water to the pan if it’s looking a bit dry.

Meanwhile, heat a small frying pan on a medium heat and add the almonds and seeds. Cook for 5 min, shaking the pan regularly, until they’re starting to brown.  I OFTEN USE THE TOASTER OVEN TO BROWN THE NUTS AND SEEDS BUT EITHER WORKS WELL!

Once the cauliflower is cooked, take off the heat and season with salt & pepper**. Pile onto a plate and sprinkle the toasted almonds and seeds. Enjoy!

*I DON’T TYPICALLY USE COCONUT OIL IN COOKING.  IT IS A SATURATED FAT AND IN THIS RECIPE YOU HAVE PLENTY OF UNSATURATED AND POLY-UNSATURATED FATS FROM ALL THE NUTS AND SEEDS.  I WOULD USE SOME LOW SODIUM VEGETABLE BROTH INSTEAD TO BROWN THE ONION.

**I NEVER ADD SALT AND PEPPER TO MY RECIPES.  WHEN I SIT DOWN TO EAT THE MEAL, IF SOMETHING NEEDS SEASONING I CAN USE OTHER OPTIONS LIKE MRS. DASH.  THE SEEDS I HAVE ARE ALREADY SALTED AND THE BROTH I WOULD USE, WHILE LOW SODIUM, WILL STILL ADD SALT SO SKIP IT!!

SPINACH, BLACK BEAN AND LENTIL SALAD

Black Bean and Chutney Rice Salad

INGREDIENTS

  • 1 (15 oz.) Can drained and rinsed Black beans
  • 1 Large seeded and chopped red bell pepper
  • 1 (9 oz.) Jar your favorite chutney
  • 1 c. Whole kernel corn (I used frozen)
  • 6 Sliced green onions
  • 3 tbsp. Fresh cilantro or parsley, chopped
  • 1/2 tsp. Ground cumin
  • 2 3/4 c. Water
  • 3/4 c. Uncooked long grain and wild rice
  • 1/2 c. Red lentils, dried
  • 1 1/2 c. Packed and shredded fresh spinach leaves

METHOD

Step 1

Combine bell pepper, beans, green onions, cumin, chutney, cilantro and corn in a bowl and stir gently.

Step 2

In a saucepan bring water to boil and stir in lentils and rice. Reduce to low temperature and cook uncovered until liquid is absorbed and the lentils are tender (20-25 minutes).

Step 3

Remove from heat and stir in the bean mixture. Cover and refrigerate, until chilled.

Step 4

Gently stir in spinach before serving.

TORTILLA AND RICOTTA LASAGNA

THIS RECIPE WAS FOR A PIE BUT THERE WAS TOO MUCH FILLING AND IT WOULD HAVE MADE A MESS IN  MY NEWLY CLEANED OVEN SO-O-O-O I MADE IT INTO LASAGNA!

Tottilla and Ricotta Pie (2)

24 oz jar (or homemade) salsa
15 oz can of black beans, drained and rinsed well
1 1/2 cups frozen corn (fresh is good too!)
15 oz ricotta cheese
16 oz frozen chopped spinach, thawed and drained (fresh is even better!)
8 oz shredded Italian blend cheese – divided
5 large Azteca tortilla shells (whole wheat shells would be healthier)

Lightly coat 13″ x 9″ baking pan with non-stick cooking spray. In large bowl, mix first 5 ingredients plus 1/2 of the Italian blend cheese. Place two and a half tortillas in bottom of pan slightly overlapping. Add layer of cheese mixture, another layer of tortillas and cheese mixture. Bake at 375 F for 20 minutes. Remove from oven and sprinkle the rest of the Italian blend cheese on top. Bake an additional 5 minutes.

This is such a quick and easy meatless meal and if you forget to thaw the spinach you can always nuke it slightly until it is easy to blend.

Serve with salsa and tortilla chips.  I also had fresh salad and corn on the cob!

RAVIOLI VEGETABLE LASAGNA

RAVIOLI VEGETABLE LASAGNA (3)

2 (26 oz) bags of frozen cheese ravioli, somewhat thawed
1 (12 oz) bag of frozen asparagus spears, thawed and cut into 1-2 inch pieces
1 (16oz) bag of frozen chopped spinach, thawed
2 small (1 large) yellow squash, thinly sliced
2 (16 oz) jars of prepared Alfredo sauce
2 c shredded Italian blend cheese

Line the bottom of a 13 X 9 inch baking dish (sprayed with nonstick cooking spray) with ravioli.  Distributed asparagus and spinach then layer yellow squash on top.  Layer the rest of the ravioli on top.  Pour white sauce over top.  Sprinkle with shredded cheese.  Cover and bake at 350 degrees F for about and hour.  Let sit about 5 minutes and serve.

THIS IS SO EASY AND A GREAT MEAL TO TAKE THE DAMP OUT OF A RAINY, COOL SUMMER DAY!  SERVED WITH CORN ON THE COB AND A FRESH SALAD!

SPINACH, ROASTED RED PEPPERS AND ARTICHOKE PENNE

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1 pound penne rigate (I used whole wheat)
1 cup chicken broth
8 oz cream cheese (I used 1/3 less fat garden vegetable)
1 pound frozen chopped spinach, thawed
16 oz jar of roasted red peppers, drained and cut into strips*
1 can or jar marinated artichoke hearts, drained and chopped*
1 Tbsp minced garlic
1/2 c shredded mozzarella cheese
1/2 c grated Parmesan cheese

*I don’t drain things too well so some of the juices get in the sauce!

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Cook pasta according to directions, drain and set aside.  In same pot bring chicken broth to boil and add dollops of cream cheese stirring to melt into a nice creamy sauce.  Add spinach, red pepper strips and artichokes and stir.  Return pasta to the pot and stir it all up.  Serve with cheeses on top and ENJOY!

I SERVED THIS WITH BBQ CHICKEN ON THE GRILL, CORN ON THE COB AND A BIG FRESH SALAD.

RED SALAD

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Ingredients
  • For the salad: radicchio, red leaf lettuce, roasted beets, cherries, blueberries, raspberries, strawberries, nectarines, red plums, and peppercorns ground over the top.
  • For the Vinaigrette: I would use a prepared balsamic , raspberry or red wine vinaigrette but if you are more daring try below!
  • ½ cup fresh cherries, pitted and chopped
  • ½ teaspoon chipotle pepper puree (Gourmet Gardens makes a good one)
  • 2 tablespoons red wine vinegar
  • 2 teaspoons mustard (Dijon or whole grain will work!)
  • 2 sprigs fresh thyme OR ¼ teaspoon dried thyme
  • Pinch salt & pepper
  • 3 Tbsp olive oil
Instructions
  1. To make the salad: Assemble all ingredients on the plate, as you like!
  2. For the vinaigrette: Place all ingredients with the exception of the olive oil in a food processor or blender. Pulse until nearly smooth, and begin streaming the olive oil slowly through the feed. Continue to pulse until thoroughly combined. Drizzle the vinaigrette over your salad ingredients (Or under the ingredients if you prefer to prepare it first!). Enjoy!

Inspired by: http://jjbegonia.com/2015/05/27/inspired-idea-red-salad/