Category Archives: Vegetarian (lacto/ovo)

Hash Brown, Egg, and Cheese Bake for Two

  • 8 ounces frozen hash brown potatoes, thawed
  • 1/2 cup milk
  • 3 extra large eggs (or equivalent)
  • 1/4 tsp onion powder
  • large pinch of salt
  • 10 grinds of black pepper
  • 1 cup shredded sharp cheddar cheese, DIVIDED in half
  • 2 green onions, thinly sliced

Preheat oven to 350F, and grease an an 8”x8” pan with butter or vegetable oil spray.

In a medium size bowl, whisk together the eggs, milk, onion powder, salt and pepper.

Stir in the hash brown potatoes, 1/2 cup cheese, and the green onions.

Mix well, and pour into the prepared pan (I use glass), checking that the ingredients are well distributed.

Sprinkle remaining 1/2 cup of cheese over the top.

Bake at 350F, uncovered, for 45 minutes or so.

You can garnish with chopped green onions, chives, or whatever you like.

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Filed under Breakfast, dinner, food, lunch, Vegetarian (lacto/ovo), whole food

What’s-in-the-fridge-pantry-garden Curry

Photo of the finished dish

Fridge:

  • 1 red pepper, chopped into bite-sized pieces
  • 1 yellow pepper, chopped into bite-sized pieces
  • 1/2 head of cauliflower, broken into small florets
  • 1 large carrot, sliced into very thin coins
  • 1 Tbsp chopped garlic (in a jar)
  • 1 1/2 tsp grated fresh ginger (in a jar)
  • 1/2 block of pre-made paneer, cut into small cubes
  • 1 to 2 Tbsp ghee

Pantry:

  • 1 large onion, chopped or “stripped”
  • 1 to 2 cans chickpeas, rinsed and drained
  • 1 to 2 cans regular fat coconut milk
  • 2 Tbsp good quality Madras curry powder (or more, to taste)
  • 1/2 to 1 tsp garam masala 

Garden:

  • 1 jalapeño pepper, finely chopped
  • large handful cilantro, chopped 
  • handful of young kale, chopped

In a large, deep frying pan, heat the ghee until very hot.

Add garlic, ginger and onions.  Sprinkle a pinch or two of salt into the pan.   Sauté gently until onions are caramelized.

Throw in curry powder, stirring until the onions are coated, and the spice is fragrant.

Add the peppers, cauliflower, carrots, and chickpeas, stirring to coat with the spices and onions.

Pour in one can of the coconut milk, and stir until everything is blended together.  Add chickpeas and stir gently.

Bring to a boil, then turn the heat down.  Cover and simmer for about 15 to 20 minutes, until vegetables are tender. Stir occasionally; add more coconut milk if it’s looking too dry.

Meanwhile, fry the paneer in a separate pan until golden (I used olive oil for frying).

Add the jalapeño, kale, and paneer, and simmer for a couple of more minutes, lid on. 

Stir in cilantro, and taste for salt and pepper.

Sprinkle the garam masala over top and fold in.

Serve over brown rice.

 

 

 

 

 

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Filed under comfort food, dinner, food, Main Course, Vegetarian (lacto/ovo), whole food

Refried Beans (Instant Pot)

Put into the Instant Pot and stir till combined:

        • 2 cups dried, unsoaked pinto beans, washed and picked over
        • 3 cups vegetable stock or water (I use boiling water and stock paste from a jar)
        • 1 large onion, chopped
        • 5 cloves garlic, peeled and roughly chopped
        • 1 jalapeño pepper, sliced or chopped (leave seeds and ribs in)
        • 1 tsp paprika
        • 1 tsp ground cumin
        • 1 tsp chilli powder
        • 3/4 tsp salt
        • 1/2 tsp freshly ground black pepper
        • 1/2 cup tomato salsa, or some tomato paste and chopped tomatoes

Close lid of Instant Pot, and set to Manual > High Pressure > 30 minutes.  When pressure cooker beeps, either let stand for 10 minutes and open after releasing remaining pressure, or let pressure release naturally.

Mash the contents with a potato masher, or blend with a hand blender. 

Stir in:

        • handful of grated sharp cheddar cheese
        • handful of chopped red, or sweet, onion
        • small handful of chopped cilantro

Let it rest for a minute or two to let the cheese melt, then stir gently to combine.  It will thicken a great deal as it cools.

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Filed under dinner, food, Protein, Vegetarian (lacto/ovo)

Vegetarian filling for Tourtière, for Ness

I’m making regular Tourtière with traditional pork,  and this is my attempt at making a vegetarian-friendly version.

  • 1 Tbsp olive oil
  • 1 onion, finely chopped
  • 2 carrots, grated
  • 8 oz mushrooms, chopped small
  • 2 cloves garlic, chopped finely
  • 1 tsp vegetable broth paste
  • 1/2 tsp celery salt
  • 1/2 tsp freshly ground black pepper
  • 1 tsp sage
  • 1/4 tsp ground cloves
  • 1 tin lentils, rinsed and drained
  • 1/2 tsp salt (more, to taste)

PLUS

  • (you will need mashed potatoes: about 3 medium-sized potatoes, as per the regular tourtière recipe)
  1. Heat the oil in a large frying pan, over medium heat.  Add the onion, Carrots, mushrooms, garlic and seasonings; sauté for 6-8 minutes until softened and slightly caramelized.
  2. Add the lentils and stir well. Taste for seasonings.
  3. Continue on as for Tourtière

 

 

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Filed under comfort food, dinner, food, Main Course, Vegetarian (lacto/ovo), whole food

Citrusy Kale Salad with Almonds, Cherries, & Parmesan

I do this by “feel” and observation of the proportions.

  • Kale
  • half a lemon, squeezed
  • drizzle of olive oil
  • drizzle of maple syrup (the real stuff, only)
  • handful of sliced, toasted almonds
  • handful of dried cherries, roughly chopped
  • handful of freshly grated Parmesan cheese, plus more for garnish
  • sea salt, to taste
  • freshly ground black pepper, to taste

Tear the leafy parts of the kale off of the stalks, and discard stalks.  Wash and dry kale leaves, then finely shred with a knife.

Place the kale into a bowl, pour in the lemon juice, add a pinch of salt, and then massage the leaves for a minute or so.  Set aside for about half an hour.

Toss in the remaining ingredients, making sure that everything is coated with the dressing ingredients. Taste, and adjust seasonings until it suits your taste.  Also feel free add more olive oil, lemon juice, maple syrup if it needs it.

Top with additional Parmesan cheese (shaved, if you have it).

 

 

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Filed under food, Salad Dressing, Salads, Vegetarian (lacto/ovo), whole food

Instant Pot Refried Pinto Beans

Put into the Instant Pot and stir till combined:

        • 2 cups dried, unsoaked pinto beans, washed and picked over
        • 3 cups vegetable stock or water (I use boiling water and stock paste from a jar)
        • 1 large onion, chopped
        • 5 cloves garlic, peeled and chopped
        • 1 jalapeño pepper, sliced or chopped (leave seeds and ribs in)
        • 1 tsp paprika
        • 1 tsp ground cumin
        • 1 tsp chilli powder
        • 3/4 tsp salt
        • 1/2 tsp freshly ground black pepper
        • 1/2 cup tomato salsa, or some tomato paste and chopped tomatoes

Close lid of Instant Pot, and set to Manual > High Pressure > 30 minutes.  When pressure cooker beeps, either let stand for 10 minutes and open after releasing remaining pressure, or let pressure release naturally.

Mash the contents with a potato masher, or blend with a hand blender. 

Stir in:

        • handful of grated sharp cheddar cheese
        • handful of chopped red, or sweet, onion
        • small handful of chopped cilantro

Let it rest for a minute or two to let the cheese melt, then stir gently to combine.  It will thicken a great deal as it cools.

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Filed under food, Protein, Vegetarian (lacto/ovo), whole food

Roasted Veggies for Grains or Pasta

Roasted vegetables on whole wheat pasta

Roasted vegetables on whole wheat pasta

serves 3, doubles easily but needs larger pans

Preheat oven to 425F, with both racks in the centre of the oven.

In a baking pan or sheet, toss together and set aside**:

  • 2 pints cherry tomatoes (about 4 cups)
  • a good pinch of salt
  • a couple of tablespoons of olive oil

In a large bowl, toss together with hands**:

  • •eggplant, about 225g or 1/2lb, cut into bite-sized pieces
  • •2 medium zucchini, cut into bite-sized pieces
  • •1 red bell pepper, cut into bite-sized pieces
  • •1 or 2 cooking onions, cut into bite-sized pieces
  • •3 to 4 cloves of fresh garlic, minced
  • •a generous splash of olive oil (2 to 4 Tbsp)
  • •balsamic vinegar (a couple of Tbsp)
  • •1/4 tsp salt
  • •freshly ground black pepper (about 20 grinds)
  • •a large pinch of dried chilli flakes

Spread out this mixture on a very large baking sheet, in one layer.

Place both pans into the preheated oven, with the tomatoes on the bottom rack, and the vegetables on the top rack.  Bake for 20 minutes.

Remove pans from oven, and give each a stir, trying to flip the vegetables to brown the other side.

Put back in  oven for 10 minutes, or until golden, and the tomatoes are bursting and juicy.

* If you are serving over pasta, reserve about 1 cup of the cooking water.  First, toss the tomatoes and some cooking water together with the pasta, so that the tomatoes and their liquid coat the pasta. 

* If serving over grains, just toss the tomatoes and their juices with the grains.

Put the tomatoes and pasta or grains into a serving bowl and top with the contents of the vegetable pan.

Sprinkle on top, if you have it:

  • 1 Tbsp chopped fresh oregano, or 1 tsp dried**
  • 2 Tbsp chopped fresh basil
  • 1 tsp chopped fresh thyme, or 1/4 tsp dried**

Serve with freshly grated parmesan.

** If you are using dried herbs, toss them with the tomatoes and vegetables at the same time as the olive oil and balsamic vinegar.

For an exact recipe, which I have adapted, go to Cookie & Kate.

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Filed under food, Main Course, Sauce, Vegetables, Vegetarian (lacto/ovo), whole food

Dal Makhani in the Instant Pot

(adapted from http://www.twosleevers.com)

This recipe easily doubles, however, I use a little less than 2x the water.

Place in Instant Pot:

    • 1/2 cup whole black urad dal, washed and picked through for stones, etc
    • 2 bay leaves
    • 1 Tbsp minced garlic
    • 2 tsp minced ginger
    • 1 1/2 cups water

Set manually at high pressure, for 30 minutes.  Let the pressure release naturally.  When pressure has returned to normal, remove the lid and lightly mash some of the dal (to your preference).  Do not drain the dal.

While the dal is cooking, in a small bowl whisk together, and set aside:

    • 1/4 cup Greek yogurt
    • 1/2 cup half-and-half, whipping cream, or cashew cream
    • 1 tsp salt

In a small frying pan or saucepan, melt:

    • 2 tsp ghee

In the hot ghee, gently toast:

    • 1/2 tsp turmeric
    • 1/2 tsp garam masala
    • 1/2 tsp ground coriander
    • 1/4 tsp cayenne pepper
    • 1/4 tsp ground cumin
    • 1 tsp whole cumin seeds

To the pan, add, cook, and stir:

    • 1 Tbsp tomato paste

When the tomato paste has absorbed the ghee, remove from heat to cool a little.  Whisk this mixture into the yogurt/cream mixture.

Add the yogurt/spices mixture to the cooked dal in the Instant Pot, and stir gently until combined.

Add a small handful of:

    • finely chopped cilantro

Stir gently, and let the cilantro heat through. 

Serve with brown basmati.

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Filed under comfort food, food, Protein, Vegetarian (lacto/ovo), whole food

Chickpea Vegetable Stew in the Instant Pot

My take on a recipe found on the Instant Pot web site.  It could just as easily be done on a stovetop!

Pictures of ingredients and finished stew

Making Chickpea Vegetable Stew using chickpeas done in the Instant Pot

Serve over top of whole wheat couscous or brown rice.

Sauté in the Instant Pot:

        • 1 Tbsp butter (use olive oil if you want it to be vegan)
        • 1 large onion, diced (about 1.5 cups)
        • 1 large carrot, diced (about .5 to 1 cup)
        • 4 cups cauliflower florets
        • 1 red bell pepper, seeded and diced
        • 1 green bell pepper, seeded and diced
        • big handful of green beans, cut into bite-sized pieces
        • 1 Tbsp fresh ginger, minced
        • 1 Tbsp fresh garlic, minced

When onion is translucent, add and sauté the spices until they are fragrant:

        • 1 Tbsp ground coriander
        • 1 Tbsp ground cumin
        • 1.5 tsp smoked paprika
        • 1/4 tsp Indian red chilli powder, or cayenne
        • 2 tsp turmeric
        • 2 tsp kosher salt

Turn off sauté and add to the Instant Pot:

        • 2 or 3 cans chickpeas, rinsed and drained
        • 1 28oz can stewed tomatoes, drained and cut up with scissors
        • 1 can coconut milk, 13.5oz

Stir gently to mix.  Put the lid onto the Instant Pot, and select “Soup”, reducing the cook time to 10 minutes.  Do a quick release when the time is up. 

If desired, add a handful of:

  • cilantro, finely chopped
  • toasted cashews or other nuts, chopped (can also use as garnish)

And stir. Taste and adjust for seasonings.

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Filed under dinner, food, Main Course, Protein, Vegetarian (lacto/ovo), whole food

Speedy Curried Coconut Lentils

adapted from Alexandra Stafford’s delicious recipe at Food52

Serves: 4
  • 3 Tbsp coconut oil or extra-virgin olive oil
  • 1 Tbsp fresh ginger, peeled and minced (I use the fresh stuff in a tube)
  • 2 large garlic cloves, minced
  • 1 small onion, minced
  • ½ tsp ground coriander
  • ½ tsp cumin seeds PLUS ½ tsp ground cumin (or 1tsp of either)
  • 1 tsp ground turmeric
  • 1 cup split red lentils (they’re orange prior to cooking, then turn yellow-ish when cooked)
  • 1 398ml can full-fat unsweetened coconut milk
  • the empty coconut can filled with water
  • 1 tsp salt (or use 2 tsp kosher)
  • 2 Tbsp cilantro, finely chopped

[to serve, see below, after step 3]

  1. In a large saucepan over medium heat, slowly sauté the ginger, garlic, onion, coriander, cumin, and turmeric for about 10 minutes, or when all of the onion is softened, and the spices are very fragrant.
  2. Add the lentils, coconut milk, salt, and the emptied coconut can full of water. Stir together.
  3. Bring to a boil, then lower heat and simmer, uncovered, until lentils are completely soft, about 20 minutes; stir occasionally. Turn off heat. This will be quite loose, or soupy.
  4. Add the cilantro and stir gently until incorporated. Check for salt, and adjust, if necessary.

*To serve:

  • Ladle on top of hot brown rice, then top with a spoonful of Greek yogurt and a tiny sprinkle of cilantro. You could also use basmati 🙂
  • I love this beside, or on top of steamed, chopped fresh spinach.
  • Whole wheat naan is great with this.

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Filed under comfort food, dinner, food, lunch, Main Course, Protein, Vegetarian (lacto/ovo), whole food

Spinach Mushroom and Feta Crustless Quiche

Adapted from “Budget Bytes”
6 servings

 

  • 225g mushrooms, chopped or sliced
  • 1 clove garlic, minced
  • pinch of salt and pepper
  • box frozen chopped spinach, thawed, squeezed dry and chopped again
  • 57g feta cheese, crumbled
  • 4 large eggs
  • 1 cup milk
  • ¼ cup parmesan cheese, finely grated
  • salt and pepper, to taste
  • ½ to 1 tsp fresh or dried herbs of choice (I like za’atar)
  • ½ cup mozzarella cheese, grated

Preheat oven to 350F, and coat a 9” pie plate with non-stick spray.

Sauté the mushrooms, garlic, and pinch of salt and pepper in a non-stick skillet until mushrooms are soft and all of their moisture has evaporated away, about 5 to 7 minutes.

Spread the spinach across the bottom of the pie plate, then top with the mushrooms, and finally, the feta cheese.

In a medium bowl, whisk together the eggs, milk, and parmesan cheese.  Season with salt and pepper.

Pour the egg mixture carefully over the ingredients in the pie pan.

Top with the mozzarella.

Place the pie dish onto a baking sheet, and place in oven.  Bake for 45 minutes or so, until top is golden brown.

Serve warm or at room temperature.

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Filed under Breakfast, dinner, food, lunch, Main Course, Protein, Vegetarian (lacto/ovo), whole food

Peanut-Sesame Slaw with Soba Noodles

Serves: 4 to 8 

Slaw:

  • 4 ounces dry soba noodles
  • 1 small purple  cabbage, cut into vertical quarters, core removed
  • 4 carrots, peeled or scrubbed
  • 1 bunch green onions, roots trimmed, then sliced into thin rounds

Peanut-sesame dressing

  • ½ cup peanut butter
  • 3 tablespoons rice vinegar
  • 3 tablespoons sesame oil
  • 3 tablespoons soy sauce
  • 2 tablespoons honey or agave nectar
  • 1 tablespoon finely grated fresh ginger (fresh in a tube is fine)
  • 2 garlic cloves, pressed or minced
  • handful of fresh cilantro, chopped

 Garnish

  • Healthy handful of coarsely chopped peanuts for each serving
  • 1 lime, sliced into wedges
  1. Cook the soba noodles: bring a large pot of water to boil and cook the noodles according to package directions. Drain into a colander and rinse with cold water. Drain well. Put the noodles onto a cutting board (in a mound), and chop into bite-sized pieces. Set aside.
  2. Using a sharp chef’s knive, shred the cabbage; grate the carrots with a grater. You could add a few shredded Brussel’s sprouts or some shredded kale.
  3. Prepare the dressing: In a small bowl, whisk together the dressing ingredients until smooth. If it’s too thick, whisk in very warm water in 1 tablespoon increments until it becomes pourable; don’t add too much!
  4. In a large serving bowl, combine the cooked soba noodles and the vegetables. Pour dressing over the vegetables and toss to coat.
  5. Top each serving with peanuts, and squeeze a lime wedge over top.

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Filed under food, Main Course, Salads, Vegetables, Vegetarian (lacto/ovo), whole food

Brown Rice: quick and easy

Rice tastes much better this way, and it’s quicker than simmering it in less water, in a covered pot.  We use parboiled brown.

  • Fill a medium pot 3/4 full of water.
  • Add 1/4 cup of rice per person.
  • Bring to a rolling boil.
  • Turn heat down till it is boiling gently, then leave lid off and boil for 15 – 20 minutes.
  • Drain the excess water — I use a seive — and season with salt, pepper, and butter.

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Filed under comfort food, food, Grains, Tips, Vegetarian (lacto/ovo), whole food

Black Bean Tortilla Soup

We made this at work today, and it was super quick and easy.  Based on Mairlyn Smith’s recipe in her book “Healthy Starts Here!“.

The soup:

  • 3 cups chicken or vegetable broth
  • 1 x 540ml tin of garlic & olive oil diced tomatoes (or just diced tomatoes)
  • 1 x 540ml tin of black beans, drained and rinsed
  • 1 cup frozen corn kernels (or fresh)
  • ¼ cup salsa
  • 1 Tbsp hot sauce
  • 1 tsp cumin
  • 1 clove garlic, or use garlic powder
  • 1 cup fresh cilantro, chopped

The topping:

  • 1 cup thinly sliced green onions (about 5)
  • 1 ripe avocado, cut into cubes or slices
  • 1 lime, scrubbed well, and cut into wedges
  • 40 unsalted whole-grain corn tortilla chips, or 4 fresh corn tortillas

 

  1. Bring the broth to a boil in a soup pot.
  2. Add the undrained tomatoes, black beans, corn, salsa, hot sauce, cumin, and garlic; bring back to a boil. Reduce heat to a simmer and cook, covered, for 5 minutes.  Add cilantro, stir, and remove from heat.
  3. Ladle the soup into 4 deep soup bowls. Sprinkle each portion with the green onions, avocado, dividing evenly.
  4. Squeeze a lime wedge or two into each bowl. Crumble 10 tortilla chips into each bowl and stir gently. If using fresh tortillas, just tear into bite-sized pieces and add to each bowl.

 

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Filed under food, Soups, Vegetarian (lacto/ovo)

Black Bean and Corn Patties

This is a recipe from Food52.  Smoked paprika is a must, as is a food processor.  We serve on top of mixed greens dressed with lemon juice and olive oil, and top the patty with N’s Killer Guacamole, salsa, sour cream, and thinly sliced red onions (we don’t think it would taste good on a bun).

Serves 4 to 6

  • 1 small yellow onion, chopped 
  • 1 clove garlic, minced
  • 1 tablespoon olive oil
  • 3 cupscooked black beans, DIVIDED (or approximately 1 1/2 cans, rinsed and drained) 
  • 1 1/2 teaspoons cumin powder
  • 1/2 teaspoon smoked paprika
  • 1 teaspoon chili powder
  • 1 teaspoon sea salt
  • Black pepper to taste
  • red pepper flakes, to taste
  • 2/3  quick oats, plus extra as needed
  • 3/4 cups fresh corn cut from cobs
  1. Sauté onion and garlic in the olive oil for eight to ten minutes, or until golden, soft, and fragrant.
  2. Add the cumin, paprika, chili powder, sea salt, and peppers to taste. Stir in the sauté pan till spices toast lightly.
  3. Add 2 cups of the beans and stir to coat with the spices and onions.  Turn off heat.
  4. Add the oats to the bowl of a food processor and pulse them a few times. Add the onion, garlic, and bean mixture. Process everything together, until it’s well combined but still has texture.
  5. Transfer mixture to a mixing bowl. Add the last cup of black beans and the corn, and mix well with your hands. Check for seasoning and season to taste. If the mixture is too mushy to form into patties, add a little more oats or bread crumbs.
  6. Shape mixture into six patties. Pan fry them in olive oil until golden on each side, and heated through.

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Filed under food, Protein, Salads, Vegetarian (lacto/ovo), whole food

Moroccan-style Vegetable Pie with Chickpea Crust

This recipe is from CBC’s “Best Recipes Ever

 

  • 2 tbsp vegetable oil
  • 1 onion, diced
  • 1 carrot, diced
  • 1 clove garlic, minced
  • 1/4 tsp cinnamon
  • 1/4 tsp ground coriander
  • 1/4 tsp ground cumin
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1/4 tsp cayenne pepper
  • 1 sweet yellow pepper or red pepper, diced
  • 1 zucchini, diced
  • 3 cups small cauliflower florets
  • 1 cup (250 mL) rinsed drained canned chickpeas
  • 1 cup (250 mL) tomato pasta sauce
  • 1 tbsp lemon juice
  • 1 cup frozen peas
  • 2 tbsp fresh coriander or parsley, chopped
  • 2 tbsp almond butter or peanut butter

In large saucepan, heat oil over medium heat; fry onion, carrot, garlic, cinnamon, ground coriander, cumin, salt, pepper and cayenne, stirring often, until softened, about 5 minutes.

Add yellow pepper, zucchini, cauliflower and chickpeas; fry, stirring often, until pepper is softened, 8 minutes.

Add pasta sauce and lemon juice; cover and simmer over low heat until vegetables are tender, 20 minutes. Stir in peas, fresh coriander and almond butter; let cool. (Make-ahead: refrigerate in airtight container for up to 24 hours; to continue, let stand at room temperature for 20 minutes.)

Chickpea Crust*:

  • 1 cup (250 mL) rinsed drained canned chickpeas
  • 1/3 cup cold butter, cubed
  • 1 tsp salt
  • 1/2 tsp ground cumin
  • 1/2 tsp turmeric
  • 1-1/2 cups all-purpose flour
  • 1 tbsp milk

Meanwhile, in food processor, pulse together chickpeas, butter, 3 tbsp (50 mL) cold water, salt, cumin and turmeric until crumbly. Add flour; pulse until combined.*

Turn out onto floured surface; knead until smooth, about 2 minutes. Cut in half; roll out each to 10-inch (25 cm) circle. Line 9-inch (23 cm) pie plate with 1 of the circles; spoon in vegetable mixture. Lightly brush pastry edge with some of the milk. Top with remaining pastry; trim edge. Using tines of fork, press edges together to seal and crimp. Brush top with remaining milk; slash steam vents.

Bake in bottom third of 400°F (200°C) oven until golden brown, about 40 minutes. Let stand for 5 minutes before cutting.

*Note:  I had to add about 2T more butter, and 3T more cold water to make the dough hold together enough to knead it.

Servings: 6

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Filed under dinner, food, Main Course, Vegetables, Vegetarian (lacto/ovo), whole food

Quick Falafels with Tzatziki

Though this is quick and easy, it requires pre planning so that the chickpeas can be soaked overnight, and then air dried for two hours.

Falafels*:

  • 2 cups dried chickpeas, rinsed well and soaked overnight
  • 1 small yellow onion, chunked
  • 1 bunch flat-leafed parsley, rinsed and coarsely chopped
  • ½ bunch cilantro, rinsed and coarsely chopped
  • 2 – 3 cloves garlic
  • 1 egg
  • 1 piece bread
  • big pinch of salt
  • ½ tsp freshly ground black pepper
  • 2 tsp ground cumin
  • juice of one lemon
  1. Drain the chickpeas and let air dry for 2 hours or more.
  2. In food processor on low speed, whirl the ingredients until a thick paste forms. No lumps or chunks, or your balls/patties will fall apart!
  3. Form into patties and let rest while Tzatziki is made.
  4. Fry patties in canola oil on medium high heat for 3 minutes each side, or until golden brown.
  5. Serve with the tzatziki in whole wheat pita bread. Add shredded lettuce and chopped tomatoes, if desired.

Tzatziki
Pulse in food processor, just until blended:

  • 1 cucumber, seeded and chunked
  • 1 cup plain Greek yogurt
  • salt and pepper, to taste
  • ½ bunch mint (or less, to taste)
  • 1 clove garlic
  • juice of one lemon

* for authentic — and delicious  — falafel, see Habeeb Salloum’s Falafel

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Filed under Protein, Sauce, Vegetarian (lacto/ovo), whole food

Coconut Curry Lentil Soup

Adapted from recipe by “vegangela”.

  • 1 Tbsp vegetable oil
  • 1 large onion, finely chopped
  • 2 cloves garlic, minced
  • 1 Tbsp fresh ginger root, grated
  • 2 Tbsp tomato paste (from a tube)
  • 2 Tbsp curry powder (we like Lahlah’s Madras)
  • 1/2 tsp hot pepper flakes
  • 4 cups broth (chicken or vegetable)
  • 1 can coconut milk
  • 1 400g can diced tomatoes
  • 1 1/2 cups dry red lentils
  • 2 or three handfuls of sliced or chopped kale or spinach
  • salt and pepper, to taste
  • Garnish: chopped cilantro, plain Greek yogurt
  1. In a large pot, heat the oil over medium heat and saute the onion, garlic, and ginger until onion is translucent.
  2. Add the tomato paste, curry powder, and red pepper flakes and cook for another minute, stirring constantly.
  3. Add the broth, coconut milk, diced tomatoes, and lentils. Cover and bring to a boil, the lower heat and simmer for 20-30 minutes, until the lentils are very tender.
  4. Season to taste with salt and pepper.
  5. Add the greens and cook for another minute, if desired.
  6. Serve with garnishes.

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Filed under comfort food, Soups, Vegetarian (lacto/ovo)

Super Quick Tomato Soup That’s Better for You

Sauté in a Dutch oven or large pot, until softened:

  • 1/2 a small onion, finely minced
  • 1large celery stalk, finely minced
  • 1 medium size carrot, peeled and grated
  • 1tsp garlic paste, or one finely minced garlic clove

Add:

  • 1 28oz tin of diced tomatoes with Italian herbs, include juice*
  • 1 14.5 oz tin of diced tomatoes, include juice

With a hand blender, purée the soup. Alternatively, dump the sautéed vegetables into a blender, and add half of the tomatoes.  Purée until smooth, then pour into the soup  pot.  Add the second half of the tomatoes to the blender, purée until  smooth, and add to pot. And put back on heat. Add:

  • 3/4 cup cream (any fat content that you prefer)

Stir and heat through.  Add salt and black pepper, to taste.
If desired, top with any of the following:

  • Sour cream dollop
  • Plain Greek yogurt dollop
  • Fresh basil, chopped or chiffonaded
  • Home made croutons
  • A sprinkle of shredded sharp cheddar cheese

* you can use plain diced tomatoes and just add some Italian seasoning, or fresh basil and oregano.

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Mesa Grill’s Southwestern Potato Salad (Bobby Flay)

We had this recently at a potluck dinner at Aunt Weezie’s in Washington; her friend Kent brought it, and it was delicious, served at room temperature.

  • 16 new potatoes, about 3 to 4 lbs, cooked, drained and sliced 1/2-inch thick

  • 1 ½ cups prepared mayonnaise
  • ¼ cup Dijon mustard
  • 2 Tbsp lime juice
  • 2 Tbsp chipotle pepper purée
  • 1 large ripe tomato, seeded and diced
  • ¼ cup cilantro leaves, chopped
  • 3 scallions, chopped, white and green parts
  • 1 medium red onion, thinly sliced
  • ½ tsp cayenne
  • 4 cloves garlic, finely chopped
  • Salt and freshly ground black pepper

DIRECTIONS:

  1. Prepare potatoes and set aside.
  2. Combine all the remaining ingredients, except the potatoes, in a medium bowl and season with salt and pepper, to taste.
  3. Place warm potatoes in a large bowl and pour the mixture over potatoes and mix well. Season again with salt and pepper, to taste.

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Filed under Salads, Vegetables, Vegetarian (lacto/ovo)