Tag Archives: main dish

Stuffed Zucchini

Notes: It was just ok. I forgot to include the corn.

Directions:
2 zucchini, sliced lengthwise
1 cup Wild Rice
1/2 onion, diced
1/2 cup frozen edamame (thawed)
1/2 cup shredded carrots
1/2 cup corn kernels
1/2 cup diced mushrooms
2 tsp. low sodium tamari

Instructions:
Preheat oven to 350.
Scoop out middle of each zucchini half.
Place zucchini cut side down in a pan filled with 1 cup water into 350 degree oven for 12-15 minutes.
Meanwhile, combine the rest of the ingredients in a bowl. Scoop equal amounts into zucchini.
Place back in oven for another 10 minutes.
Top with nuts.

Smoky Refried Bean Soup

Notes: We both thought this was really good. I added 2 seeded and diced Jalapenos also. Served with Valentina hot sauce on top and baked tortilla chips on the side.

Ingredients:
1 large onion, chopped
3 – 4 cloves garlic, minced
1 green bell pepper, chopped
1 1/2 cups vegetable broth
1 14-ounce can diced tomatoes (I used fire-roasted)
15 ounces fatfree refried beans
15 ounces black beans, cooked
1 cup frozen corn kernels
1 teaspoon cumin
1 1/2 teaspoon smoked paprika
1/8 – 1 teaspoon chipotle chili powder (to taste)
1 teaspoon hot sauce (or to taste)
1/2 teaspoon Mexican oregano (optional)
salt and pepper, to taste

Instructions:
Heat a large, non-stick pot and sauté the onion until it begins to brown. Add the garlic and bell pepper and cook for one more minute. Add all the remaining ingredients and cook until the flavors blend, 20-30 minutes.

Source: uknown

Potato and Green Pea Masala

Source: My Whole Food Life

Notes: I guess this is an Indian dish. We both thought this was pretty good. Not quite as much flavor as we were expecting.

Ingredients:
2 cups cooked pinto beans (or 1 can)
3 cups cooked wild rice
1/2 yellow onion diced
1 potato diced and boiled until soft
1/2 tsp garam masala
2 T coconut oil
1/2 tsp cumin
1 large garlic clove minced
1 cup green peas
salt to taste

Instructions:
Boil the potatoes for about 5-7 just to soften them.
In a saute pan, cook the onions and garlic on medium high to soften them. About 7 minutes.
Reduce heat to medium and add the rest of the ingredients, including the spices, and cook for another 5 minutes.

As leftovers the following day.

Cauliflower Alfredo Sauce

Notes: We both thought this was good. Tossed it with spinach fettuccine and topped with cooked mushrooms and broccoli, grated cashews and red pepper flakes.


Ingredients:
2 1/2 cups chunked cauliflower
1 1/2 cups plain unsweetened almond milk
1/3 cup nutritional yeast
3-4 tablespoons tahini
1 clove garlic – chopped
1 lemon (juice)
sea salt
black pepper
Whole wheat fettuccine, macaroni, or any pasta
2 cups broccoli (optional)
grated cashews (garnish)

Directions:
Break up the cauliflower head into 2 1/2 cups of medium-sized pieces and add them to a pot with the almond milk, nutritional yeast, tahini, garlic, lemon juice, salt and pepper. Cover and allow the ingredients to gently simmer for at least 15-20 minutes, but do not let the mixture boil.

When the cauliflower has begun to break down and becomes soft, transfer the mixture to a blender and blend thoroughly until the sauce is totally creamy and no chunks remain. At this point, give the sauce a taste and adjust any ingredients as necessary – feel free to add more tahini, salt, lemon juice, etc.

The sauce will thicken as it sits, which can be a good thing or a bad thing. If the sauce becomes too thick when tossing with pasta, simply add a few tablespoons of water to find the right consistency.

Prepare the pasta according to the package instructions, and (optionally) steam some broccoli, zucchini, peas, or other veggies. When the pasta is fully cooked, drain it and return to the pan. Pour the sauce over the pasta and gently toss. Add in the vegetables if you’re using them. Transfer to plates and top with black pepper or grated cashews as a substitute for parmesan cheese.

Source: One Ingredient Chef

Curry Quinoa And Vegetables

Notes: We both thought this was pretty good. Might add water chestnuts for some crunch next time. Pictured above using red quinoa.

Ingredients:
3/4 cup uncooked quinoa
1 teaspoon granulated onion
1/2 teaspoon curry powder
1 bag (16 ounces) of frozen “stir fry” blend vegetables
4 to 5 medium cloves garlic minced
1 teaspoon ginger
1 teaspoon curry powder
2 tablespoons tahini
sesame seeds to garnish (optional)
1/2 avocado (optional)

Directions:
1. Cook the Quinoa according to package directions including the granulated onion, and ½ teaspoon curry powder. I used the rice cooker.

2. While the quinoa is cooking, cook the frozen vegetables in a covered pan or pot on medium-low heat. Stirring occasionally and adding a little vegetable broth or water if needed. While the vegetables are warming, mince the garlic and ginger.

3. When the vegetables have thawed, increase the heat to medium and stir in the garlic, ginger, and 1 teaspoon curry powder. Cook for another minute or 2 and then add the tahini and a little broth or water mixing thoroughly. Stir the quinoa into the vegetables. Serve with sesame seeds on top or garnish with sliced avocado.

Chili Mac

Notes: I also added 2 diced jalapenos and crushed red pepper.

Ingredients:
8 ounces dry macaroni noodles
1/2 cup water
1 onion, chopped
3 garlic cloves, minced
1 small red or green bell pepper, seeded and diced
1 8-ounce package vegan ground beef substitute
1 28-ounce can crushed tomatoes
1 15-ounce can kidney beans, undrained
1 15-ounce can corn, undrained
2 tablespoons chili powder
1 teaspoon ground cumin

Directions:
Cook macaroni according to package directions. Drain, rinse, and set aside.
Heat water in a large pot. Add onion and garlic. Cook until onion is soft, about 5 minutes.
Add bell pepper and vegetarian ground beef substitute or chopped vegetarian burgers. Mix in tomatoes, beans and their liquid, corn and its liquid, chili powder, and cumin. Cover and simmer over medium heat, stirring occasionally, for 20 minutes.
Add cooked pasta and check seasonings. Add more chili powder if a spicier dish is desired.

Basic Black Bean Burgers

Notes: Simple and good. Pictured served on whole wheat skinny buns.

Ingredients:
15 ounces black beans drained
1/3 cup instant oats (I slightly chop whole oats in food processor or coffee grinder)
2 tbsp ketchup
1 tbsp yellow mustard
1 tsp liquid smoke
1 tsp garlic powder
1 tsp onion powder

Instructions:
Preheat oven to 400F.
Mash beans in a mixing bowl
Add the rest of the ingredients to the beans and mix well
Divide mixture into 3rds or 4ths and roll into a balls
Place balls on a lined or sprayed cookie sheet then lightly press them in to a thin patty
Cook 8-10 minutes on each side

Quinoa and Edamame Salad

Notes: We both thought this was just ok. Don’t know that well make it again. I added the veggies into the pot once the quinoa was done to heat up the veggies.

Ingredients:
1 cup uncooked quinoa, rinsed
2 cups fat-free, low sodium vegetable broth
1/2 cup drained roasted red peppers, chopped
2 roma tomatoes, seeded and chopped
1 small zucchini, halved lengthwise and sliced
1 cup frozen edamame, thawed
Zest of 1 large lemon
3 tbsp lemon juice
2 tbsp olive oil
1/4 cup fresh flat leaf parsley, chopped

Directions:
Toast uncooked quinoa in a medium skillet for 5 minutes. Transfer quinoa to a large pot, add vegetable broth and bring to a boil. Cover and reduce heat, and cook for 15 minutes or until the water is absorbed and the quinoa is fluffy. Remove from heat and empty into a serving bowl.

Add chopped peppers, tomato, sliced zucchini and thawed edamame. Stir well.

Whisk lemon zest, lemon juice and olive oil together and pour over quinoa mixture. Toss well. Sprinkle with parsley.