Tag Archives: vegan

Beet Hummus

IMG_21712 medium beets; prep as described below
1- 16 oz can chickpeas; drained (or 3/4 cup dried chickpeas cooked till tender)
2 cloves garlic; crushed
1/4 cup fresh pressed lemon juice
1/4 cup extra virgin olive oil
2 Tablespoons water
1/8 teaspoon ground cumin
1/2 teaspoon sea salt
pinch fresh ground black pepper

Cook beets till tender; cover with water in a saucepan, sprinkle with a pinch of salt, bring to a boil and simmer for 20 minutes. Drain, cover with cold water until the water is warm, drain and cover with more cold water then simply rub the skin off. Cut into 1” chunks.

Place all ingredients in a blender and process till smooth. Add more water, 1 Tablespoon at a time, until desired consistency.

Vegan Vegetable Masala Soup

IMG_13762 Tablespoons coconut oil
1 onion; diced
1/2 teaspoon sea salt
1 celery stalk; diced
1 carrot; diced
1″ piece fresh ginger; minced
2 cloves garlic; crushed
1 Tablespoon garam masala
2 cups crushed tomatoes (in season use fresh tomatoes; diced)
2 cups water

Preheat a heavy bottomed soup pot over medium-low heat. Add coconut oil, onion and sea salt. Cover and saute 5 minutes. Add celery and carrots, stir, cover and saute an additional 5 minutes. Add ginger, garlic and garam masala, stir, cover and saute another 5 minutes. Add crushed tomatoes and simmer for 30 minutes. Add water, increase heat to boil, reduce heat and simmer an additional 30 minutes.

While the soup is cooking/simmering prepare the rest of the meal. I served vegan baked potatoes and salad but a sandwich would be wonderful too.

Vegan Baked Potatoes

IMG_1375extra virgin olive oil for pan
4 medium potatoes; skin on
3/4 cup red lentils
3 cups water
3 Tablespoons extra virgin olive oil
1 onion; quartered and sliced
1/2 teaspoon sea salt
1/8 teaspoon smoked paprika
1/8 teaspoon fresh ground black pepper
ketchup (optional)
nutritional yeast (optional)

Preheat oven to 375. Oil a cast iron skillet or small baking sheet. Scrub potatoes, cut in half and place cut side down on oiled pan. Place in preheated oven and bake until potatoes are soft (30-40 minutes depending on thickness)- test by gently pushing with the end of a wooden spoon.

Meanwhile prepare filling.
Cook red lentils till tender; place lentils in a sieve, rinse under running water, place in pot with water, bring to boil, reduce heat and gently simmer for 30 minutes.
While the lentils cook saute onions sprinkled with salt in extra virgin olive oil over medium heat. Stir occasionally allowing onions to get golden to slightly browned on some pieces. Add the smoked paprika and black pepper, stir and reduce heat to low.
Drain the cooked lentils in the sieve, rinse with running water and drain all water. Add lentils to the onions, stir, bring to a simmer over medium high heat and remove from heat.

Flip the baked potato halves to cut side up. With a fork or spook break the cut side, now a crispy and golden brown crust, in several areas. Top each potato with a generous spoonful of the onion and lentil filling. Squeeze an optional dollop of ketchup on top of each and sprinkle with the optional nutritional yeast.

Fruit and Nut Chocolate Clusters

DSC_000412 oz semisweet chocolate chips (I used Trader Joe’s, they are vegan and non-GMO)
3/4 cup dried berries/fruit (I used cranberries, blueberries and raisins)
3/4 cup chopped nuts (I used pecans and almonds)
1/4 cup shredded coconut
salt for sprinkling (I used Trader Joe’s Himalayan pink)

Line baking sheet with parchment paper or mini baking cups. Melt chocolate chips in a glass bowel in the microwave (start with 2 minutes then add 30 seconds until done) or in a double boiler. Add the remaining ingredients, stir well, drop by tablespoon onto  a parchment paper lined baking sheet or into mini baking cups, sprinkle with salt and chill until firm. I plopped onto a parchment sheet then transferred to individual “serving cups” once chilled.

Makes 2 dozen.

Creamy Spinach (a.k.a. Popeye) Soup (vegan)

Pictured here with arugula topped with pear and pomegranate and tuna salad.
IMG_11462 Tablespoons canola oil
1/2 onion; chopped
2 celery stalks; chopped
1/2 teaspoon sea salt
1 small clove garlic; crushed
1 lb frozen spinach
pinch fresh ground black pepper
pinch cumin
1/2 cup raw cashews
3 1/2 cups water

Preheat a soup pot to medium low, add canola oil, onion, celery and sea salt and simmer for 5 minutes with lid on. Stir occasionally and add 1 Tablespoon of water as needed to prevent burning. Add remaining ingredients, bring to a boil, reduce heat to simmer and cook for 30 minutes. Puree the ingredients with a handheld immersion blender OR allow to cool, puree in countertop blender, return to pot and reheat. Add more water as needed for the consistency and salt and pepper to taste.

Vegan Winter Squash Soup with Apples and Ginger

IMG_11471 large winter squash; halved and seeds removed (I used buttercup)
4 Tablespoons coconut oil
1 onion; chopped
3/4 teaspoon sea salt
2 carrots; chopped
2 celery stalks; chopped
1 inch piece of fresh ginger; peeled and minced
1 small clove garlic; crushed
1/2 teaspoon ground coriander
1/4 teaspoon turmeric powder
1/8-1/4 teaspoon fresh ground black pepper
2 apples; cored and cut into 1 inch chunks
5 cups water (add more for consistency)
salt and pepper to taste
ground nutmeg to garnish
ground cinnamon to garnish

Preheat oven to 375° F. Oil a baking sheet/pan. Prepare winter squash, place cut side down on the prepared baking sheet and bake till soft, about 45 minutes. Test for tenderness by pressing with a sturdy wooden spoon, when it gives the squash is done. When the baked squash has cooled enough to handle scrape out the squash from the skins with a spoon.

Preheat a large soup pot over medium-low heat. Add coconut oil and onion, sprinkle with salt and saute with lid on for 2 minutes, stirring occasionally and adding water, 1 tablespoon at a time if necessary to prevent burning. Add carrots and celery, stir and continue to saute an additional 2 minutes. Add garlic and ginger and saute an additional minute then add spices and 1/2 cup water, stir and simmer for 5 minutes. Add apples, baked squash and enough water to cover all the vegetables with 2 inches of water. Bring to a boil, reduce heat to simmer and cook for 30 minutes.

Puree the ingredients with a handheld immersion blender OR allow to cool, puree in countertop blender, return to pot and reheat. Add more water as needed for the consistency and salt and pepper to taste. Garnish with nutmeg and cinnamon if desired.

Barbecued Tofu and Gluten Free Pasta with Zucchini and Pesto

IMG_0720BARBECUED TOFU
15 oz block extra firm tofu; use organic to avoid GMOs
1/2 teaspoon sea salt
pinch fresh ground black pepper
1/4 teaspoon smoked paprika
1/4 teaspoon ground cumin
1/4 teaspoon ground coriander
1/4 teaspoon oregano
1/4 cup fresh pressed lime juice (or apple cider vinegar)
1/4 cup maple syrup (or brown sugar)
1/4 cup ketchup
2 Tablespoons extra virgin olive oil
1-2 cloves garlic; crushed

**Prepare several hours in advance or overnight to allow flavors to marinate into the tofu.**

Drain tofu and cut into desired shape and size. Place in a glass or ceramic container. Sprinkle the top of the tofu with herbs and spices. Combine the lime juice, maple syrup, ketchup, extra virgin olive oil and garlic in a small bowl and pour over the tofu pieces. Cover and refrigerate until ready to bake.

Preheat oven to 375. Pour the tofu and marinade onto a small (9×10″) roasting pan or large cast iron skillet, arrange in a single layer and bake for 20 minutes. You may finish the baking under the broiler for a few minutes (I considered it but the rest of the meal was ready to go).

GLUTEN FREE PASTA WITH ZUCCHINI AND PESTO
14-16 oz (gluten free) pasta
4 Tablespoons extra virgin olive oil
1 onion; quartered and thinly sliced
1/2 teaspoon sea salt
2 zucchini (I used 1 green and 1 yellow- a cross between summer squash and zucchini); cut into bite sized pieces
pinch-1/8 teaspoon freshly ground black pepper
4 cloves garlic
1 1/2 cups fresh basil leaves
1 cup grated pecorino Romano (optional for vegans)

Preheat a wide bottom pot or large skillet with a lid over medium heat. Add olive oil and onion sprinkle with the sea salt and sauté for 5 minutes.

Meanwhile bring a large pot of water to boil for the pasta.

Add the prepared zucchini to the sautéed onions, stir, cover and allow to cook over medium heat for 5-10 minutes until starting to get tender. Stir occasionally to cook evenly.

Meanwhile, Cook the pasta according to package directions.

Then place the garlic in a food processor and finely chop. Scrape down sides, add the basil and process till finely chopped.

Drain the pasta and return to the large pot. Add the grated Romano cheese, sautéed vegetables, black pepper and chopped garlic and basil. Mix well and serve.