Tag Archives: recipes

Farro, Cannellini Bean, Parsley Pesto Salad

Farro is one of my favourite grains, chewy, nutty and packed with goodness (Dr. C.)

Parsley Pestopesto-2228269_1920

  • 1 bunch of parsley (roughly 2 cups once stems are picked)
  • 1/2 cup extra virgin olive oil
  • 1/3 cup brazil nuts (or almonds/walnuts/pine nuts)
  • 1 tsp coarse salt
  • 4 cloves garlic
  • 1/4 cup nutritional yeast
  • 1/2 lemon, juiced

Salad

  • 2 cups, farro, rinsed and drained well (found in the rice section @Meijers)
  • 6 cups water
  • 2 cups /good handfuls baby spinach
  • 1 can white kidney/cannellini beans
  • 1/3 cup parsley pesto
  • Pepper and salt to taste
  • 1/2 lemon juiced

Directions: 

  1. To make the parsley pesto, in a food processor, combine parsley, olive oil, nuts, salt, garlic, nutritional yeast and lemon juice and process until uniform in texture and the parsley has been completely chopped into small bits.
  2. Cook farro in 6 cups of water over medium heat. Cover and stir occasionally to check texture. Once cooked through (the ends will have
    popped a bit and they'll be tender and chewy), add the spinach and cook until wilted. Drain and rinse with cold water and drain.
  3. To make the salad, toss farro, spinach, beans, and parsley pesto until well combined. Add salt and pepper to taste, and drizzle lemon juice on top to serve!

Chipotle Lime Dressing

Makes about 12 servings

Spicy and creamy, perfect for a Mexican-inspired salad or even stirred into some rice for a burrito.

  • 3 tablespoons vegan mayonnaise (such as Vegenaise /Just Mayo)
  • 3 tablespoons lime juice
  • 1 chipotle pepper in adobo sauce , finely minced
  • 1 tablespoon agave nectar
  • 1/4 teaspoon smoked paprika
  • 1/4 teaspoon garlic powder

Add everything to a clean jar, screw on the lid, and shake like crazy until mixed well

salad-1330609_1920

Creamy Chipotle Lime Bean Salad

This flavor-packed dish takes just 15 minutes to make and can be made ahead of time. Perfect for potlucks and parties!

Author: Sam Turnbull • It Doesn’t Taste Like Chickenlime-2133091_1920

  • 1 19oz can black beans, drained and rinsed
  • 1 19oz can kidney beans, drained and rinsed
  • 1 19oz can white kidney or cannellini beans, drained and rinsed
  • 2 cups corn kernels, fresh or frozen and thawed
  • 2 cups cherry tomatoes, halved
  • 1 large red bell pepper, chopped
  • 1 big handful cilantro (about 1/2 cup) or parsley (Dr C)
  • 1/4 red onion (about 1/2 cup), chopped
  • 1 – 1 1/2 batch of chipotle lime dressing (see below)

Instructions:

  1. Add everything to a very large bowl, adding the chipotle lime dressing to taste.
  2. 1 batch of dressing will lightly dress the salad, whereas 1 1/2 will have more punch.
  3. Toss well to combine.
  4. If making ahead of time, cover and store in the fridge for 1 – 2 days, and toss well before serving as the dressing will settle to the bottom.

Quinoa Chipotle Bowl Recipe from SHANE AND SIMPLE

This Quinoa Chipotle Bowl recipe is from SHANE AND SIMPLE quinoa-2220490_1280

Makes one serving as a main dish.

FOR THE QUINOA CHIPOTLE BOWL 

  • 1 cup cooked quinoa
  • 1/2 cup sweet or roasted corn (I just threw some frozen corn into a hot skillet and cooked it until it basically started to burn)
  • 1/2 cup fat-free refried beans
  • 1/2 cup low-sodium or no-salt added black beans (drained and rinsed)
  • 1/2 cup shredded romaine lettuce   
  • 1/2 cup shredded red cabbage
  • 1/4 cup guacamole                         
  • 1/4 cup salsa
  • 1/4 cup chopped green onions

FOR THE SOUTHWEST TAHINI SAUCE

  • 1/4 cup tahini
  • 1/4 cup water
  • 2 tsp. apple cider vinegar (or you can use lemon juice if you prefer)
  • 1 tsp. chili powder
  • 1/2 tsp.each onion powder and  garlic powder
  • salt to taste

FOR THE QUINOA CHIPOTLE BOWL

  1. Place all ingredients into a bowl, assembling or layering however you choose.

FOR THE SOUTHWEST TAHINI SAUCE

  1. Combine all ingredients into a small mixing bowl or dish and whisk.

ENJOY!

 

SPICY BUTTER BEANS ON TOAST

A great (and nutritious) comfort food! beans on toast

  •  olive oil                                                    
  • 1 garlic clove crushed
  • 400 g can of butter beans drained and rinsed
  • 400 g tinned tomatoes                              
  • 2 tsp paprika
  • 2 pinches chilli flakes                                
  • 1 tbsp maple syrup
  • 1 tbsp tamari                                             
  • handful spinach
  • pinch salt and pepper                                
  • bread for toasting

Directions

  1. To a pot add a glug of olive oil, 1 crushed garlic clove and the drained and rinsed butter beans and stir.    
  2. Now add the tinned tomatoes, 2 tsp paprika, 2 pinches chilli flakes, 1 tbsp maple syrup, 1 tbsp tamari and stir. 
  3. Cook on a high heat for about 7-8 minutes until the sauce starts to thicken.
  4. Take off the heat, add the spinach and stir though until it wilts. 
  5. Scoop on toast and enjoy.

 

ONE-POT VEGAN WHITE BEAN SHAKSHUKA

ONE-POT VEGAN WHITE BEAN SHAKSHUKA

Serves 4SHAKSHUKA

 Ingredients

  • 2 tablespoons extra virgin olive oil
  • 1 yellow onion, finely chopped
  • 3 cloves garlic, minced
  • 1 head kale, destemmed and chopped
  • 28 oz diced or crushed tomatoes
  • 2 teaspoons smoked paprika 
  • 1 teaspoon ground cumin
  • 1 teaspoon dried oregano
  • 1/2 teaspoon salt & pepper
  • pinch of crushed red pepper (optional)
  • 15 oz can cannellini beans
  • Vegan/regular cream cheese and handful of chopped fresh parsley for topping

Directions

Warm the olive oil in a large skillet over medium heat. Add the onions and cook until transparent. Add the garlic and cook for a few more minutes, until fragrant. Then add the kale, cover and cook for about 3 to 5 minutes, until wilted down.

To the skillet, add the tomatoes and their juices. Add the smoked paprika, cumin, oregano, salt & pepper, and red pepper flakes (optional). Stir to combine and allow the sauce to come to a simmer. Add the white beans and cook until heated through. Remove from the heat and set aside.

Top with dollops of  vegan) cream cheese then sprinkle with pepper and chopped parsley.

Serve warm with toasted bread and enjoy!

Note: I substitute baby spinach or kale for the head of kale (5-8 ozs works!)

Crispy Veggie Taquitos

This recipe for Crispy Veggie Taquitos was adapted from Ela Vegan

Ingredients:

 

  • 2 medium-large potatoes, peeled and chopped

    Photo by Ela Vegan

    Photo by Ela Vegan

  • 1/2 Tbsp oil
  • 1 medium carrot, grated or finely diced
  • 1/2 medium onion chopped
  • 3 garlic cloves, minced
  • 1 cup peas, frozen
  • 1 tsp curry powder
  • 1 tsp onion powder
  • 1/2 tsp ground cumin
  • 1/4 tsp ground nutmeg
  • 1 tsp sea salt, more or less to taste
  • 1/4 tsp smoked paprika
  • Red pepper flakes, to taste
  • Black pepper, to taste
  • 1/4 cup vegetable broth
  • 5 oz  cheese of choice
  • taco seasoning, to sprinkle on top of taquitos (optional)
  • 8–10 tortillas

Directions:

  1. Peel and chop the potatoes and cook in a pot with boiling water and salt until fork tender which takes about 12-15 minutes. Drain the water and mash the potatoes with a potato masher. You can add a splash of plant-based milk for a creamier result. Set aside.
  2. Heat oil in a pan/skillet over medium-high heat and add the chopped onion. Sauté for 3 minutes, stirring frequently, then add the grated carrot, minced garlic, all spices and sauté for a further minute.
  3. Pour in the vegetable broth, add peas (frozen), put the lid on and cook for a few minutes until the carrot is softened. If you use frozen peas, make sure to let them thaw completely. If using canned peas, drain and rinse (no need to cook, add them in the next step). Turn off the heat.
  4. Add the mashed potatoes and cheese. Use a fork or a potato masher to combine everything.
  5. Taste the veggie mixture and adjust seasonings. Add more salt/black pepper/spices to taste. If you want it spicier, add more red pepper flakes to taste.
  6. Preheat oven to 410 F (210 C) and line a large baking sheet with parchment paper.
  7. Place about 2-3 Tbsp of the filling onto each tortilla and roll them up tightly. Place every tortilla seam-side down on the baking sheet, next to each other. Brush with a little vegetable oil (to make them even more crispy) and sprinkle with some taco seasoning.
  8. Bake in the oven for about 17-20 minutes or until they are golden brown and crispy. Broil for a few extra minutes (optional).
  9. Serve with salsa, sour cream, queso or guacamole.
  10. Enjoy!

Rainbow Veggie Slaw Wrap

By Darshana Thacker (Forks over Knives)

Makes 8 wraps Preparation Time: 20 minutes Ready In: 20 minutesvegetables-742095_1920

These satisfying wraps make a great portable meal. Wrap them tightly in waxed paper and stash in the refrigerator for a meal on the go. Mashed chickpeas serve as a luscious base for the veggies, and white miso paste adds a burst of flavor. Feel free to get creative and swap in your favorite in-season fresh vegetables.

Ingredients for Rainbow Veggie Slaw Wraps

  • 1 15-oz. can garbanzo beans (chickpeas), rinsed and drained 
  • 3 cups shredded zucchini or yellow summer squash
  •  ½ cup shredded carrot ½ cup shredded radishes
  •  ½ cup snap pea pods, thinly sliced diagonally 
  • ½ cup chopped red onion or shallots
  •  ¼ cup finely snipped fresh dill
  • l 2 tablespoons white miso paste 
  • 1½ teaspoons yellow mustard
  •  1 clove garlic, minced
  •  Sea salt and freshly ground black pepper, to taste
  •  8 7- to 8-inch whole wheat flour tortillas
  •  16 lettuce leaves, stemmed and cut into large pieces

Directions for Rainbow Veggie Slaw Wraps

  • For slaw, in a large bowl mash chickpeas. Stir in the next nine ingredients (through garlic). Season with salt and pepper.
  •  In a dry skillet heat tortillas, one at a time, on both sides until warm. Remove and cover with a towel to keep warm. 
  •  To assemble, arrange lettuce and spoon slaw onto each tortilla just below the center. Fold bottom edge of tortilla over filling. Fold in opposite sides; roll up tortilla.

TAVERN MUSHROOMS

A healthy version of deep fried mushrooms! Yum! mushrooms-1309246_1920

  • 1 8-ounce package of white mushrooms, washed and dried
  • 2 cups Pasta Sauce (or your favorite plant-strong pasta sauce)
  • 1/3 cup corn meal
  • 1/3 cup flax meal (you may find this in the store with the label “ground flax”)
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 1 teaspoon garlic powder

Directions:

  1. Preheat oven to 425 degrees Fahrenheit.
  2. Mix dry ingredients in a bowl. Reserve 1 cup of the pasta sauce for dipping. Using the remaining cup, dip the mushrooms into sauce to coat. Then, roll the sauce-covered mushrooms into the dry mixture until completely covered.
  3. Place on a parchment paper- or foil-covered baking sheet. Bake 18 to 20 minutes or until golden brown. Serve with remaining pasta sauce for dipping (or your favorite dressing or sauce).

Servings: About 15-20 mushrooms

“Indian” Baked Taquitos

makes 8-10 servings   tortilla-3590164_1920

AuthorMichaela Vais

  • 2 medium-large potatoes peeled and chopped       
  • 1/2 tbsp oil
  • 1 medium carrot grated or finely diced                   
  • 1/2 medium-large onion chopped
  • 3 garlic cloves minced
  • 1 cup peas frozen 
  • 1 tsp curry powder                                                  
  • 1 tsp onion powder
  • 1/2 tsp ground cumin                                               
  • 1/4 tsp ground nutmeg
  • 3/4-1 tsp sea salt or less/more to taste                    
  • 1/4 tsp smoked paprika
  • Red pepper flakes to taste                                       
  • Black pepper to taste
  • 1/4 cup vegetable broth                                           
  • 5 oz cheese of choice
  • Taco seasoning to sprinkle on top of taquitos (optional)
  • 8-10 tortillas 

Directions:

Peel and chop the potatoes and cook in a pot with boiling water and salt until fork tender which takes about 12-15 minutes. Drain the water and mash the potatoes with a potato masher. You can add a splash of milk for a creamier result. Set aside.

Heat oil in a pan/skillet over medium-high heat and add the chopped onion. Sauté for 3 minutes, stirring frequently, then add the grated carrot, minced garlic, all spices and sauté for a further minute.

Pour in the vegetable broth, add peas (thawed), put the lid on and cook for a few minutes until the carrot is softened. Turn off heat and add the mashed potatoes and cheese. Use a fork or a potato masher to combine everything.

Taste the veggie mixture and adjust seasonings. Add more salt/black pepper/spices to taste. If you want it spicier, add more red pepper flakes to taste.

Preheat oven to 410 degrees Fahrenheit and line a large baking sheet with parchment paper.

Place about 2-3 tbsp of the filling onto each tortilla and roll them up tightly. Place every tortilla seam-side down on the baking sheet, next to each other.

Brush with a little vegetable oil (to make them even more crispy) and sprinkle some taco seasoning on top.   Bake in the oven for about 17-20 minutes or until they are golden brown and crispy. Broil for a few minutes (optional).   Serve with salsa, sour cream, vegan queso or guacamole.