Tag Archives: Vegan

Food, Lunch, salad, Vegan

Farro, Chickpeas and veggie bowl

1 Comment

Beautiful and vibrant spring is here and its time to embrace all the positive energy it brings with it.  Spring is the time for rejuvenating your mind, body and soul. Morning walks under blossoms and lush green trees, farmers markets, planting flowers and seeds, and of course cooking nourishing balanced food. The Yin and the Yang work together to balance your spirit.

This is a macrobiotic vegan bowl that will leave you full and happy. If you prep everything it will supply lunches for the week.

So what does it have?

  • Farro
  • Chickpeas cooked in spices
  • Roasted vegetables
  • Edamame
  • Fermented Carrots and Cabbage
  • Cilantro and green onions

Farro

Farro is a beautiful ancient grain full of protein, fiber and iron. Buy organic and cook per instructions. I soak it for an hour and cook it in the rice cooker at brown rice setting

Chickpeas

Soak 2 cups chickpeas overnight and then cook in the pressure cooker until just soft.

Add coconut oil in  a pan. Add 1/2 tsp cumin and mustard seed and with whole red chilies. Add curry leaves if you have them and let them splutter. Add 1/2 tsp cayenne and 1/2 tsp turmeric and saute. Add the chickpeas and let them cook until the liquid is gone adding salt to taste. Add 1/2 garam masala and lemon juice to finish.

Roasted veggies

I used eggplant, peppers, sweet potatoes and onions smothered with salt, pepper and avocado oil. Roast at 375 degree oven for 30 mins.

Edamame

Cook shelled edamame per instruction

I had fermented cabbage and carrot but you can use store bought fermented veggies.

Chop cilantro and green onion and use lemon juice to top the bowl off.

Assemble as it pleases you and enjoy this gorgeous bowl!

Sharing at Angies Fiesta Friday where Antonia @ Zoale.com is the cohost

Food, Soup, Vegan

The Green Soup

17 Comments

How this feeds the soul…

Fresh organic broccoli, spinach, peas, onions, garlic, and fresh herb make this not only delicious but a gift for the body.

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I also added a green chili for heat and some cumin for earthiness.

Some nutritional yeast at the end is optional but does add super flavor.

Vegan deliciousness at its best

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Here goes the recipe

The Green Soup

  • Servings: 4
  • Difficulty: easy
  • Print

Fresh organic broccoli, spinach, peas, onions, garlic and fresh herb makes this delicious

Credit: https://foodforthesoul00.com/ 

Ingredients

  • 2 heads of Organic broccoli
  • 2-3 cups fresh organic spinach
  • 1 cups frozen peas
  • 1 chopped onion
  • 5 cloves of whole peeled garlic
  • 2 green chilies
  • 1 tsp cumin powder
  • A bunch of parsley and oregano
  • 2 tbsp nutritional yeast ( optional)
  • Avocado oil – 2 tbsp
  • Salt and fresh black pepper to taste
  • Toasted pine nuts

Directions

  • Wash and chop the broccoli, stems and all
  • Add the avocado oil to a deep pan and heat
  • Add garlic and let it sizzle just a bit without turning brown
  • Add onions and broccoli and stir for 2 -3 minutes
  • Add spinach and green chilies and continue to cook for 2 minutes
  • Add the frozen peas, fresh herbs and let the mixture combine
  • Add about 2 cups of water ( adjust), salt, pepper and cumin
  • Let everything cook for about 10 minutes
  • Turn off the heat and taste for salt, adjust if needed
  • Get the mixture into your blender with the nutritional yeast and puree
  • Serve topped with a bit of the avocado oil, pine nuts and fresh black pepper.
  • This soup is amazing !!!!

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Sharing with my friends at Fiesta Friday where co-hosts this week are Judi @ cookingwithauntjuju.com and Debanita @ Canvassed Recipes

Food, Vegan

Roasted Beets and Bean Burger

21 Comments

This burger is such an explosion of taste and nutrients that you would not miss any animal protein whatsoever.

 

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The intensity of taste was deepened by roasting the beets in a 350-degree oven for about 35 minutes along with one head of garlic. Roasting beets is something I do on a regular basis and keep in the fridge for salads and sides. Just wash and wrap the whole beet in foil and throw them in the oven, could not be simpler… The foil helps keep the red liquid in check.

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The beans were soaked overnight and then pressure cooked for about 15 mins. The binding in this burger in the addition of a few tablespoons of ground oats or potato flour. I found that coarsely grinding the beans and walnuts also held up the burger well.

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The next layer of taste is the fresh herbs – basil, parsley, and oregano – whatever you have on hand

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And it is Fiesta Friday co-hosting week which I am very excited about. This is when I spend my weekend going through some amazing recipes and bloggers. If you have not visited yet click right here to join Angie’s Fiesta Friday My co-host this week is Debanita @ Canvassed Recipes. Do stop by and visit her fabulous blog.

 

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Let’s get to the recipe then…

 

Roasted Beets and Bean Burger

  • Servings: 6-8
  • Difficulty: moderate
  • Print

A Vegan GF burger

Credit: foodforthesoul00.com

Ingredients

2 whole organic beets

1 whole head of garlic ( or 1 tsp garlic powder)

1 1/2 cup black beans soaked overnight

1 red onion

1 whole green chili

1 tsp cumin powder

1 cup walnuts

1 cup of fresh herbs ( Basil, parsley, oregano)

1/2 to 1 cup gluten-free rolled oats or 2-3  tbsp potato flour

Oil for frying

Salt to taste

 

Directions

Wrap the beets in foil and roast in a 350-degree oven for 35 mins.

Slice the top of the garlic head, drizzle some olive oil, wrap in foil and put in the same oven as the beets.

Pressure cook the soaked beans until tender and drain

Grind the walnuts and the oats into a meal in separate bowls

Grate the beets in the large bowl.

Coarsely grind the red onion and chili and add to the bowl

Coarsely grind 3/4 of the beans and add to the bowl. Add the remaining beans

Add the walnut meal spices and the herbs and mix well.

Add the oats (or potato starch) a little bit at a time until the mixture comes together to form a patty. You don’t have to use up all the binding…just enough

Shape into patties and pan fry about 4 mins on each side.

You can serve them on your favorite bun with your favorite toppings. I have kept this low carb and gluten-free by serving on lettuce with homemade basil pesto and avocado slices, red onion, and tomatoes with a sprinkle of feta.

I also found that making these ahead of time and chilling in the fridge overnight helps the patties hold their shape. These patties freeze really well.

 

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Food, Lunch, Vegan

Cauliflower and Summer Pumpkin Curry

11 Comments

A fragrant summer curry with garden vegetables and coconut milk is perfect for this long weekend. Harvesting my tomatoes, peppers and these pretty heirloom summer pumpkins have helped me rejuvenate after long days of work.

IMG_1009The recipe for this glorious curry is fairly simple, just use fresh organic ingredients and they will transform the taste.

IMG_1006A little tip for the pumpkins: Use a fork to poke holes all around and put in the microwave for 3 minutes. Use a towel to hold and slice off the peels. Cut in half and scoop the seeds out. If your pumpkins have a soft cover then just peel them without the use of a microwave.

 

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Cauliflower and summer pumpkin curry

  • Servings: 4
  • Difficulty: easy
  • Print

a savory tomato coconut curry with cauliflower and pumpkin

Credit: https://foodforthesoul00.com/ 

Ingredients

  • 1 head of Cauliflower – cut in florets
  • 2 small pumpkins
  • 3 fresh tomatoes
  • 2 cloves
  • 1 inch fresh ginger – grated
  • 1tsp turmeric powder
  • 1 tsp chili powder
  • 1 tsp cumin seeds
  • 1 tsp mustard seeds
  • 2-3 green chilies – chopped
  • A handful of curry leaves
  • 1 cup of organic coconut milk
  • 1/4 tsp Asafetida or hing(optional)
  • Salt to taste
  • Juice of half lemon
  • Chopped cilantro
  • Mustard oil ( or oil of your choice)

Directions

  1. Puree the tomatoes in a blender
  2. You can cut the cauliflower in florets
  3. Use a fork to poke holes all around and put in the microwave for 3 minutes. Use a towel to hold and slice off the peels. Cut in half and scoop the seeds out. Slice the pumpkin halves. If your pumpkins have a soft cover then just peel them without the use of a microwave.
  4. In a pan warm up another 3 tbsp of oil, add cumin, mustard and let then pop for a few seconds, add green chilies, curry leaves cloves, grated ginger, and asafetida, and
  5. Add pureed tomatoes and let the mixture cook for a few minutes.
  6. Add  turmeric, chilies powder  and let the mixture cook until the oil starts to separate from the tomatoes
  7. Add the coconut milk and mix well
  8. Add the vegetables and let them cook until the desired softness
  9. Top with lemon juice and fresh cilantro.

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Sharing at Fiesta Friday where co-hosts this week areAntonia @ Zoale.com and Lathi @ From Lathi’s Kitchen

 

Food, Vegan

Charred Cauliflower and Broccolini with avocado walnut sauce

8 Comments

Summer brings inspiration and love, it brings the abundance of fresh vegetables in your garden or the farmers market. Veggies like broccolini and cauliflower are so rich for your mind and soul that they need the simplest of preparation.

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So what I have here is a simple roasted and charred presentation that is a sensory gift to the taste buds. The fact that it is plant based and has plenty of protein is something wonderful. I have roasted the beets separately wrapped in a foil for 30 mins in a 375-degree oven. These stay in the fridge for multiple uses throughout the week.

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The sauce is a kicker…soaked walnuts, wasabi powder, garlic and garden herbs. This can showcase just about anything you put on a plate.

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So here goes

  • Slice I head of organic cauliflower in steaks.
  • Take a bunch of broccolini
  • Sprinkle with salt, pepper, cayenne pepper, oregano and some olive oil
  • Mix well with your hands and lay it out on a baking tray

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Roast at 425 degrees for 20 mins. The idea is to char it and still keep it somewhat crunchy

For the sauce

  • 1 cup soaked walnuts ( 1 hr)
  • 2 cloves garlic
  • 1 avocado
  • 1 tsp wasabi powder
  • 1 bunch parsley
  • 2 sprigs of basil
  • 1/2 cup rice wine vinegar
  • 1/4 cup olive oil
  • Salt

Blend together and adjust the oil and salt to taste.

Plate with roasted beets and fresh radishes.

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Linking to Fiesta Friday and to  Liz @ Spades, Spatulas & Spoons.

Food, Vegan

Falafel with Spinach and Cilantro

6 Comments

Who doesn’t love falafels?? A plant-based vegan protein-packed food that is ever so delicious. Whether it is in sandwiches or salad toppings or cooked in sauce, falafels are versatile and very easy to make at home.

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Did you know Chickpeas are the oldest consumed crop in the world? Besides the historical fact, they do help keep you full and balance your blood sugar levels. Add spinach and fresh herbs to that and you are looking at a nutrient loaded food that is so good for your body.

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I was experimenting with a healthier version that is not deep fried and these turned out amazing.

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  • Servings: many
  • Difficulty: easy
  • Print

A nutrient and power packed versatile food .

Credit: Food for the Soul

Ingredients

  • 2 cups of dried garbanzo beans
  • 1 cup of chopped cilantro and parsley
  • 1 packed cup of fresh baby spinach
  • 1 cup chopped green onions
  • 5-7 cloves of garlic
  • 1 whole jalapeno pepper
  • 1/2 cup chopped mint
  • 1 tsp cumin powder
  • 1 tsp coriander powder
  • 1 tsp Himalayan salt ( adjust to taste)
  • 2 tbsp baking powder
  • 1-2 tbsp toasted sesame seeds
  • 1/2 cup olive oil
  • 2 tbsp roasted sesame seeds
  • Grapeseed oil for frying

 

Directions

  • Soak the garbanzo overnight in 1 tbsp of baking powder
  • Rinse when ready to make and set aside
  • In a food processor add the soaked garbanzo with the rest of the ingredients except for the sesame seeds and process into a paste.
  • The olive oil should be enough to hold the dough together ( if the dough is too soft you can add some chickpea flour to bind it)
  • Roll into balls add the sesame seeds to coat.
  • Let the balls chill in the fridge for 30 mins.
  • You can deep fry these but I use a cast iron pancake pan (Takoyaki Pan) to fry these to keep it healthier.
  • Serve with a tahini garlic sauce or a yogurt mint sauce.

Joining the Fiesta Friday party with cohost  Jhuls @ The Not So Creative Cook.top 20 tips

Food, side dishes

Cauliflower and Peas Curry – Matar Gobi

8 Comments

Cauliflower has become a staple in the house and is an ingredient in a variety of dishes spanning cuisines. I used riced cauliflower as a substitute for rice which has been a phenomenal adjustment of carbs in our diet.

When you combine cauliflower with a nice tomato curry you just can’t go wrong. My local Traders Joes store has made it even easier for me by selling already riced cauliflower which saves me a ton of time and the mess on my counter with grains of the vegetable flying around 🙂

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This is really easy to make and just perfect for a cold winter day. Serve with some flatbread or rice with a side of pickles.

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If you love cauliflower do check out my other recipes:

 

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Riced Cauliflower and Peas Curry - Matar Gobi

  • Servings: 2
  • Difficulty: easy
  • Print

a savory tomato curry with peas and riced cauliflower

Credit: https://foodforthesoul00.com/ 

Ingredients

  • 1 head of Cauliflower – grated
  • 1 cup of frozen organic peas
  • 1 cup of peeled tomatoes
  • 2 cloves
  • 1 inch fresh ginger – grated
  • 1tsp turmeric powder
  • 1 tsp chili powder
  • 1 tsp cumin seeds
  • 2-3 green chilies – chopped
  • 1 tsp kasoori methi
  • 2 tbsp yoghurt
  • 1/4 tsp Asafetida or hing(optional)
  • Salt to taste
  • Juice of half lemon
  • Chopped cilantro
  • Mustard oil ( or oil of your choice)

Directions

  1. Puree the tomatoes in a blender
  2. You can cut the cauliflower in florets and grate them or buy a riced cauliflower bag
  3. In a large pan add 2 tbsp oil and cumin seeds, once crackling add cauliflower and cook for 3-4 mins until slightly brown. Set aside.
  4. In a pan warm up another 3 tbsp of oil, add green chilies, cloves, grated ginger, and asafoetida, and .
  5. Add pureed tomatoes and let the mixture cook for a few minutes.
  6. Add  turmeric, chilies powder and kasoori methi and let the mixture cook until the oil starts to separate from the tomatoes
  7. Add the yoghurt and mix well
  8. Add frozen peas, cook for a minute and add the cauliflower.
  9. Do not cover the pan and use a dash of water as needed. This will only take a couple of minutes
  10. Top with lemon juice and fresh cilantro.

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Taking this to Fiesta Friday with the fab  cohosts  Judi @ cookingwithauntjuju.com and Laurena @ Life Diet Health