These are adapted from cookbooks, websites, family, and friends. All are vegan except the ones in the last section.
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Oatmeal
COLD OATMEAL
1 cup rolled oats (“old-fashioned,” not “quick”)
walnuts or sliced almonds
1 banana, sliced
strawberries, sliced
blueberries
raisins
almond milk
Combine in a bowl. Let sit for 3-5 minutes before eating.
Note: Can use Trader Joe’s golden berry blend instead of raisins.
HOT OATMEAL
½ cup rolled oats
1 cup water
raisins and cinnamon or nuts and dried cranberries or Trader Joe’s golden berry blend, to taste
Heat in a pan on low or medium-low, stirring constantly, until ready.
Stews, soups, beans, chilis
BLACK BEAN CHILI
2 yellow onions, diced
6 cloves garlic, pressed or minced
¼ teaspoon crushed red pepper flakes
1 tablespoon chili powder
1 tablespoon ground cumin
4 15-ounce cans black beans, drained and rinsed
2 14-ounce cans diced tomatoes (not drained)
3 cups water
3 tablespoons tomato paste
1 tablespoon tamari soy sauce
1 tablespoon red wine vinegar
¾ teaspoon salt
1 teaspoon dried oregano
1 bay leaf
Combine the onions, garlic, and red pepper flakes in a bowl and set aside. Combine the chili powder and cumin in a small dish and set aside.
In a large pot, heat 2 tablespoons of water over medium heat. Add the onions, garlic, and red pepper flakes and cook 2 minutes.
Add the chili powder and cumin and cook 2 minutes, stirring often.
Stir in all the remaining ingredients. Turn the heat to high and bring to a boil. Reduce the heat to a lively simmer and cook 30-60 minutes, stirring occasionally and reducing the heat as needed, until the chili is thick but not pasty.
Remove the bay leaf and serve.
Note: Use petite diced tomatoes if available. If doubling, use an 8-quart pot. Total time is about 2 hours.
BLACK BEAN SOUP
1 large yellow onion, diced
6 cloves garlic, pressed or minced
1 medium carrot, peeled and diced
3 celery ribs, chopped small
4 15-ounce cans black beans, drained and rinsed
4 cups vegetable broth
1 tablespoon ground cumin
2 tablespoons fresh lime juice
1 teaspoon hot sauce
½ teaspoon salt
Heat 2 tablespoons of water in a large pot over medium heat. Add the onion and sauté about 3 minutes until translucent. Add the garlic and sauté for 1 minute. Add the diced carrot and celery and sauté for 1 minute, stirring.
Add the beans, vegetable broth, and cumin. Turn the heat to high and bring to a boil. Simmer for 15 minutes, stirring occasionally and reducing the heat as needed.
With an immersion blender, blend the soup until it thickens somewhat.
Add the lime juice, hot sauce, and salt.
Note: I prefer this as a plain soup, without rice or bread. If using low-salt or no-salt beans, add some salt when adding the beans. If doubling, use an 8-quart pot. Originally from Nora Taylor.
CATALONIAN STEW
1 medium yellow onion, diced
1 red or yellow or green pepper, diced
2 cloves garlic, pressed or minced
¾ teaspoon cumin
1 teaspoon paprika
½ teaspoon smoked paprika
1 bay leaf
½ 14.5-ounce can diced tomatoes, not drained (or 1 large tomato, diced small)
1 pound (about 3 medium-sized) gold potatoes, cut into bite-size (½-inch) cubes
5 cups vegetable broth
1 15-ounce can chickpeas, drained and rinsed
1 medium bunch swiss chard or lacinato kale, chopped (stems and midribs removed)
salt to taste
Combine the garlic, cumin, paprika, smoked paprika, and bay leaf in a small dish and set aside.
In a large pot, heat 2 tablespoons of water over medium heat for 2 minutes. Add the onion and pepper and sauté for 10 minutes. If needed, add additional water 1 to 2 tablespoons at a time to keep the vegetables from sticking to the pan.
Add the garlic, cumin, paprika, smoked paprika, and bay leaf and cook for 1 minute, stirring regularly.
Add the diced tomato and cook for 3 minutes, stirring regularly.
Add the potatoes, vegetable broth, and chickpeas. Turn the heat to high and bring to a boil. Reduce the heat to medium and cook, covered, for 20 minutes, or until the potatoes are tender.
Remove the bay leaf.
Add the chard or kale, season with salt (if desired), and cook, covered, until the greens wilt, about 5 minutes.
Wait 30 minutes or more before serving.
Note: This is more a soup than a stew. Use petite diced tomatoes if available. If doubling, use an 8-quart pot. Total time is about 2 hours.
CREAMY POTATO CURRY
½ cup cashews (unsalted, unroasted)
2 pounds gold potatoes, cut into bite-size (½-inch) cubes
1 yellow onion, diced
3 carrots, diced
½ head cauliflower, chopped
1 tablespoon curry powder
1 tablespoon ground cumin
1 tablespoon ground coriander
1 bunch kale, chopped (stems and midribs removed)
2 cups frozen green peas, thawed
1 15-ounce can chickpeas, drained and rinsed
Soak the cashews in 1 cup of water. They should soak for at least 30 minutes.
Place the potatoes and 2 cups of water in a large pot. Cover, turn the heat to high, and bring to a boil.
Add the onions and carrots and stir. Simmer, covered, for 10 minutes, stirring occasionally and reducing the heat as needed.
Add the cauliflower, curry powder, cumin, and coriander. Stir. Cook, covered, for 15 minutes, stirring occasionally.
Transfer the cashews and the water they’re soaking in to a blender. Blend until smooth. Add the cashew cream to the pot and stir.
Add the kale, peas, and chickpeas and stir. Simmer for about 5 minutes, until the potatoes are completely cooked and the kale is tender.
Note: One of Josh’s favorites. If doubling, use an 8-quart pot.
CURRIED VEGGIE STEW
2 yellow onions, roughly chopped
2 stalks celery, finely diced
2 carrots, cut into ½-inch slices
4 cloves garlic, pressed or minced
2 tablespoons flour
1½ pounds red or gold potatoes, cut into bite-size (½-inch) cubes
3 cups vegetable broth
3 tablespoons curry powder
2-inch piece of fresh ginger, minced
⅓ cup full-fat coconut milk
florets from 1 medium head of cauliflower (about 3 cups)
florets from 1 medium head of broccoli (about 3 cups)
In a large pot, heat 2 tablespoons of water over medium-high heat. Add the onions, celery, and carrots and sauté about 10 minutes, until the onions are soft.
Reduce the heat to medium. Add the garlic and sauté 2 minutes.
Sprinkle on the flour and sauté 1-2 minutes.
Add the potatoes, vegetable broth, curry powder, ginger, and coconut milk. Turn the heat to high and bring to a boil. Cover, reduce the heat, and simmer for about 15 minutes, stirring occasionally, until the potatoes are tender when pierced with a fork.
Add the cauliflower and broccoli. Continue to simmer for 10-15 minutes, stirring occasionally, until the cauliflower and broccoli are tender.
Serve over brown rice.
Note: If doubling, use an 8-quart pot. Total time is about 2 hours.
ITALIAN BEAN AND FARRO STEW
1 medium onion, chopped
1 medium carrot, chopped
1 stalk celery, chopped
⅓ cup loosely packed fresh flat-leaf parsley, chopped
2 teaspoons finely chopped fresh basil
1 clove garlic, pressed or minced
½ teaspoon salt
1 14.5-ounce can diced tomatoes (not drained)
4 cups vegetable broth
½ cup farro
1 15-ounce can cannellini (or other white) beans, drained and rinsed
¼ cup orzo
In a large pot, heat 2 tablespoons of water over medium-high heat, about 2 minutes. Add the onion, carrot, celery, parsley, basil, garlic, and salt. Cook, stirring often, until the onion and carrot begin to soften, about 5 minutes.
Add the tomatoes and broth. Turn the heat to high and bring to a boil. Add the farro and beans. Add salt and black pepper to taste.
When the soup returns to a boil, simmer 30 to 35 minutes, until the farro is tender, stirring occasionally and reducing the heat as needed. Add the orzo when there are 10-15 minutes left.
Note: Use petite diced tomatoes if available. If doubling, use an 8-quart pot. Total time is about 2 hours.
LENTILS (SLOPPY JOE STYLE)
3⅓ cups vegetable broth
1 onion, chopped
1 red bell pepper, chopped
1 tablespoon chili powder
1½ cups dried brown lentils, rinsed
1 15-ounce can diced fire roasted tomatoes
2 tablespoons soy sauce
2 tablespoons dijon mustard
2 tablespoons brown sugar
1 teaspoon rice vinegar
1 teaspoon vegetarian Worcestershire sauce
salt to taste
In a large pot, heat ⅓ cup of the vegetable broth over medium heat. Add the onions and red bell pepper and cook, stirring occasionally, until the onions soften slightly, about 5 minutes.
Add the chili powder and mix in well. Add the remaining vegetable broth and the rest of the ingredients. Mix well. Turn the heat to high and bring to a boil. Cover and simmer gently for about one hour, stirring occasionally and reducing the heat as needed.
Serve over rice or on bread or buns.
LENTILS FRENCH
1 leek, white and light green parts, sliced ¼-inch thick
2 carrots, diced
1 teaspoon garlic, pressed or minced
1 cup French lentils
1 onion, peeled and stuck with 6 whole cloves
1 white turnip, cut in half
1 teaspoon unsalted (nondairy) butter
¼ cup extra-virgin olive oil
4 teaspoons Dijon mustard
2 tablespoons red wine vinegar
1 tablespoon salt
1 teaspoon freshly ground black pepper
Heat 2 tablespoons of water in a medium sauté pan. Add the leek and carrots and cook over medium heat for 5 minutes. Add the garlic and cook for 1 more minute. Set aside.
Meanwhile, place the lentils, 4 cups of water, the onion with cloves, and the turnip in a large saucepan. Turn the heat to high and bring to a boil. Lower the heat, add the leek and carrots, and simmer uncovered for 20 minutes, or until the lentils are almost tender. Remove (and discard) the onion and turnip. Drain the lentils. Place the lentils in a medium bowl and add the butter.
Whisk together the ¼ cup olive oil, mustard, vinegar, salt, and pepper. Add to the lentils, stir well, and allow the lentils to cool until just warm, about 15 minutes.
Sprinkle with salt and pepper and serve. The longer the lentils sit, the more salt and pepper you’ll want to add.
LENTILS WITH BALSAMIC VINAIGRETTE
Lentils:
½ yellow onion, diced
1 large carrot, diced
1 red pepper, diced
2½ cups (16 oz) green lentils, rinsed
2 cups vegetable broth
2 cups water
Vinaigrette:
½ cup extra-virgin olive oil
¼ cup balsamic vinegar
8 scallions, diced
In a large saucepan, heat 2 tablespoons of water. Sauté the onion, carrot, and red pepper over medium-low heat about 8 minutes.
Add the lentils, vegetable broth, and water. Turn the heat to high and bring to a boil. Cover with the lid slightly ajar and simmer until the lentils are tender, 20 to 30 minutes, stirring occasionally and reducing the heat as needed. Uncover and, if needed, cook over high heat to evaporate any excess liquid in the bottom of the pan, about 2 minutes.
In a small mixing bowl, whisk together the olive oil, balsamic vinegar, and scallions. Add the vinaigrette to the lentils and toss.
Serve at room temperature.
LENTILS ANOUK
1 package Trader Joes Steamed Lentils
5 shakes garlic powder
4 shakes onion powder
3 pinches Herbes de Provence
1 tablespoon dijon
1 bay leaf
dash of black pepper
salt to taste
Heat 2 tablespoons of water in a pan. Add the other ingredients. Heat until ready.
LENTIL SOUP
1 medium yellow onion, chopped
3 cloves garlic, minced
2 medium carrots, chopped
2 celery ribs, chopped
1 14-ounce can diced tomatoes, not drained
2 cups dry green or brown lentils
7 cups vegetable broth
½ teaspoon ground cumin
½ teaspoon ground coriander
1 teaspoon smoked paprika
3 cups spinach, chopped or sliced
2 tablespoons fresh lemon juice ( 1 lemon)
In a large pot, heat 2 tablespoons of water over medium heat. Add the onion, garlic, carrots, and celery. Cook, stirring frequently, about 4-5 minutes.
Add the tomatoes, lentils, vegetable broth, cumin, coriander, and smoked paprika. Stir.
Bring to a boil. Simmer about 30 minutes, until the lentils are tender and the soup has thickened, stirring regularly and reducing the heat as needed. (For a creamier texture, use an immersion blender to blend a few times in the pot.)
Stir in the spinach and lemon juice. It will only take a minute for the spinach to wilt. Season with salt to taste.
Note: Use petite diced tomatoes if available. Originally from Nora Cooks.
MOROCCAN RED LENTIL SOUP
2 medium yellow onions, diced
2 medium carrots, diced
2 large cloves garlic, pressed or minced
1 teaspoon ground coriander
1½ teaspoons ground cumin
¾ teaspoon ground turmeric
¼ or ½ teaspoon smoked paprika
¾ teaspoon ground cinnamon
¾ teaspoon ground ginger
6 cups vegetable broth
1½ 14-ounce cans crushed tomatoes
1½ cups red lentils, rinsed
⅓ cup chopped parsley
⅓ cup chopped cilantro
2 tablespoons fresh lemon juice (1 medium lemon)
Combine the coriander, cumin, turmeric, smoked paprika, cinnamon, and ground ginger in a small dish and set aside.
In a large pot, heat 2 tablespoons of water over medium-high heat for about 2 minutes. Add the onion, carrot, and garlic. Sauté until the onions are softened and translucent, about 5 minutes.
Add the coriander, cumin, turmeric, smoked paprika, cinnamon, and ground ginger. Sauté for 1 to 2 minutes.
Add the vegetable broth, crushed tomatoes, and lentils. Turn the heat to high and bring to a boil. Cover and reduce the heat. Simmer for 30 minutes or until the lentils are fully cooked.
Add the parsley, cilantro, and lemon juice and stir to combine. Season with the salt and pepper to taste.
RED CURRY LENTIL STEW WITH SWEET POTATOES AND SPINACH
1 pound sweet potatoes, peeled and cut into bite-size (½-inch) cubes
1 medium yellow onion, diced
3 tablespoons red curry paste
3 cloves garlic, pressed or minced
1-inch piece of fresh ginger, minced
½ jalapeño pepper (or red chile, such as fresno or serrano), seeded and minced
1 teaspoon ground turmeric
1 cup red lentils, rinsed
4 cups low-sodium vegetable broth
2 teaspoons salt
1 13.5-ounce can full-fat coconut milk
5 ounces spinach, chopped or sliced
Combine the curry paste, garlic, ginger, jalapeño pepper, and turmeric in a small dish and set aside.
In a large pot, heat 2 tablespoons of water over medium-high heat for about 2 minutes. Add the sweet potatoes and cook, stirring occasionally, for 5 to 7 minutes. Transfer them to a plate or bowl and set aside.
Add 2 tablespoons of water to the pot and set the heat to medium-low. Add the onion and cook, stirring occasionally, about 5 minutes, until translucent.
Stir in the curry paste, garlic, ginger, jalapeño pepper, and turmeric and cook for 1 minute.
Add the sweet potatoes, lentils, vegetable broth, and salt. Turn the heat to high and bring to a boil. Simmer uncovered, stirring occasionally and adjusting the heat as needed, about 20 minutes, until the lentils are just tender.
Add the coconut milk. Simmer, stirring occasionally, 15 to 20 minutes, until the liquid has reduced and the lentils are creamy and falling apart.
Add the spinach and stir until just wilted, 2-3 minutes.
Serve with rice.
Note: This dish is too sweet and not thick enough to work well with bread. If doubling, use an 8-quart pot. Total time is about 2 hours.
RED LENTIL ALMOND STEW
1 large yellow onion, diced
2 medium carrots, diced
4 cloves garlic, pressed or minced
2-inch piece of fresh ginger, minced
½ jalapeño pepper, seeded and minced
1 teaspoon ground turmeric
1 tablespoon curry powder
1 teaspoon ground cumin
1 teaspoon garam masala
½ teaspoon ground coriander
¼ teaspoon cayenne pepper
1½ teaspoons salt
½ teaspoon freshly cracked black pepper
1½ cups water
1 cup red lentils, rinsed
1 13.5-ounce can full-fat coconut milk
3 tablespoons natural (no sugar added) almond butter
1 14.5-ounce can diced tomatoes, not drained (or 2 medium tomatoes, diced)
1 tablespoon fresh lemon juice (½ medium lemon)
½ cup fresh cilantro, roughly chopped
Combine the garlic, ginger, and jalapeño pepper in a small dish and set aside. Combine the turmeric, curry powder, cumin, garam masala, coriander, cayenne pepper, black pepper, and salt in a small dish and set aside.
In a large pot, heat 2 tablespoons water over medium-high heat for about 2 minutes. Add the onion and carrots. Cook, stirring occasionally, until the onion is softened, about 5 minutes.
Add the garlic, ginger, and jalapeño pepper. Cook for 1½ minutes, stirring frequently.
Add the turmeric, curry powder, cumin, garam masala, coriander, cayenne pepper, black pepper, and salt. Add 2 tablespoons of water to prevent burning, if needed. Stir in for 30 seconds.
Add the water, red lentils, coconut milk, almond butter, and tomatoes. Stir to combine.
Turn the heat to high and bring to a boil. Cook at a mild simmer for 20-30 minutes, reducing the heat as needed and stirring frequently.
Turn off the heat and stir in the lemon juice and cilantro.
Serve with pita bread (cut into triangles) or over rice.
Note: Use petite diced tomatoes if available. If doubling, use a 6-quart pot (8-quart is even better). Total time is about 2 hours. A good vegan pita bread is Papa Pita Greek Pita Flat Bread Whole Wheat.
SHIRO
(Eritrean Ground-Chickpea Stew)
½ cup canola oil
1 large red onion, finely diced
10-12 cloves garlic, pressed or minced
2 tablespoons berbere spice mix
½ teaspoon salt
1 14-ounce can diced tomatoes, pureed in a blender
½ cup chickpea flour
2 cups water
5 ounces fresh spinach, chopped or sliced (optional)
Sift the chickpea flour into a small bowl and set aside. (This helps prevent clumping.)
In a large pot, heat the canola oil over medium-low heat for 2 minutes. Add the onion, garlic, berbere spice mix, and salt. Stir to combine. Cover and cook for about 5 minutes.
Add the tomatoes and stir.
Increase the heat to high. When the mixture reaches a boil, reduce the heat to low and whisk in the chickpea flour. The mixture will be quite thick, like peanut butter. While stirring, slowly pour in the 2 cups of water. Continue to stir until the mixture becomes smooth.
Increase the heat to medium-high to bring the mixture to a boil. Simmer gently for about 5 minutes, stirring frequently to prevent it sticking to the bottom of the pot and reducing the heat as needed.
Add the spinach and cook for another 3 minutes or so.
Serve with baguette slices or over quinoa or rice.
Note: A good Berbere spice mix brand is Spice House, available online. If doubling, 15 ounces of spinach works fine if chopped well.
SOUTHWESTERN WHITE BEAN STEW
1½ cups vegetable broth
1 yellow onion, diced
2 cloves garlic, pressed or minced
1 cup (about 6 ounces) corn kernels
3 15-ounce cans cannellini (or other white) beans, drained and rinsed
1 14.5-ounce can diced tomatoes, not drained (or 2 tomatoes, chopped)
1 4-ounce can chopped green chilies
1 teaspoon chili powder
½ teaspoon ground cumin
¼ teaspoon smoked paprika
⅛ teaspoon cayenne pepper
1 medium bunch swiss chard or lacinato kale, ribs removed, chopped (or spinach)
Place ½ cup of the broth in a large pot and heat over medium heat for about 2 minutes. Add the onion and garlic. Cook, stirring occasionally, for 10 minutes, until onion is soft.
Add the corn, beans, tomatoes, chilies, and seasonings. Mix well. Add the rest of the broth and stir. Turn the heat to high and bring to a boil. Cover partially and simmer over low heat for 15 minutes, stirring occasionally.
Add the kale or chard and cook for an additional 10 minutes (only 3 minutes if using spinach).
Note: Use petite diced tomatoes if available.
SPICY BLACK BEAN AND SWEET POTATO CHILI
1 large yellow or red onion, diced
6 cloves garlic, pressed or minced
2 packed tablespoons light brown sugar
2 teaspoons ground cumin
2 teaspoons garlic powder
2 teaspoons onion powder
¾ cup orange juice
1½ chipotles from a can of chipotles in adobo, finely chopped, plus 3 tablespoons adobo sauce
1½ pounds sweet potatoes, peeled and cut into bite-size (½-inch) pieces
2 15-ounce cans black beans, drained and rinsed
2 14-ounce cans diced tomatoes (not drained)
1½ tablespoons lime juice
salt and black pepper
1¼ cups water
10 ounces frozen corn, thawed
10 ounces spinach, chopped or sliced
Combine the brown sugar, cumin, garlic powder, and onion powder in a small dish and set aside.
In a large pot, heat 2 tablespoons water over medium-high heat. Add the onion, season with salt and cook, stirring occasionally, until the onion is translucent, about 5 minutes. Add the garlic and cook, stirring and adjusting the heat as needed to avoid burning, about 1 minute.
Add the brown sugar, cumin, garlic powder, and onion powder. Stir to combine. Add the orange juice and let it come to a simmer. Add the chipotles and adobo sauce, sweet potatoes, black beans, tomatoes, and lime juice. Season generously with black pepper and 2 teaspoons salt. Stir in the water.
Turn the heat to high and bring to a boil. Cover and simmer, stirring occasionally and reducing the heat as needed, for 20 to 40 minutes, until the sweet potatoes are tender.
Stir in the corn and spinach and cook about 3 more minutes.
Note: Good with or without brown rice. Use petite diced tomatoes if available. If doubling, use an 8-quart pot. Total time is about 2 hours. Originally from Sarah DiGregorio at NYT.
WEST AFRICAN SWEET POTATO PEANUT STEW
1 medium yellow onion, diced
4 large cloves garlic, pressed or minced
2-inch piece of fresh ginger, minced
1 teaspoon ground turmeric
¼ teaspoon salt
4 cups vegetable broth
2 cups water
2 pounds sweet potatoes, peeled and cut into bite-size (½-inch) cubes
6 ounces tomato paste
¾ cup natural (no sugar added) peanut butter
1 15-ounce can chickpeas, drained (or 1 pound gold potatoes, cubed)
1 teaspoon paprika
1 teaspoon ground cumin
½ teaspoon salt
5 ounces spinach, chopped or sliced
Combine the garlic and ginger in a small dish and set aside. Combine the turmeric and salt in a small dish and set aside. Mix together the tomato paste and peanut butter in a small bowl and set aside. Combine the paprika, cumin, and salt in a small dish and set aside.
In a large pot, heat 2 tablespoons of water on medium heat. Add the onion and cook 2 minutes, until it is translucent.
Stir in the garlic and ginger. Stir in the turmeric and salt so they coat the vegetables. Cook 2-3 minutes on low-medium.
Add the 4 cups of broth and 2 cups of water. Turn the heat to high and bring to a boil.
Add the sweet potato and cook until they’re soft, about 10 minutes.
Add the peanut butter and tomato paste mixture and stir until it’s completely dissolved. Stir in the chickpeas (or potatoes). Stir in the paprika, cumin, and salt. Simmer for about 15 minutes, until the chickpeas/potatoes have softened, stirring and reducing the heat as needed. The stew will thicken.
Stir in the spinach.
Serve in soup bowls.
Note: If doubling, use a mix of chickpeas and potatoes, and use an 8-quart pot. Total time is about 2 hours.
WEST AFRICAN SWEET POTATO HOT-PEPPER STEW
4 cloves garlic, pressed or minced
2-inch piece of fresh ginger, minced
2 teaspoons ground turmeric
2 tablespoons tomato paste
1 jalapeño pepper (or habanero or scotch bonnet), pierced all over with a knife
1 14.5-ounce can diced tomatoes (not drained)
3 cups water
Salt
1½ pounds sweet potatoes, peeled and cut into bite-size (½-inch) pieces
1 pound gold potatoes, cut into ½-inch pieces
1 13-ounce can full-fat coconut milk
4 cups (about 1 bunch) hearty greens, such as lacinato kale or collards, chopped (stems and midribs removed)
Combine the garlic, ginger, and turmeric in a small dish and set aside.
In a medium pot, heat 2 tablespoons of water over low-medium heat for 2 minutes. Add the garlic, ginger, and turmeric and sauté until softened and fragrant, about 2 minutes.
Add the tomato paste and cook, stirring constantly, for 2 minutes or until it begins to stick to the bottom of the pan.
Add the jalapeño pepper. Add the diced tomatoes. Stir to combine the ingredients and dissolve the tomato paste.
Add the 3 cups water. Turn the heat to high and bring to a boil. Season with salt.
Add the sweet potatoes and simmer until they are just beginning to soften, stirring occasionally and reducing the heat as needed, about 10 minutes.
Add the potatoes. Simmer until both the sweet potatoes and the potatoes are tender but hold their shape and the liquid is slightly reduced and thickened, 15 to 18 minutes.
Stir in the coconut milk, season with salt, and simmer for 10 minutes.
Add the greens and cook until tender, 2 to 5 minutes.
Remove the jalapeño pepper. Ladle the curry into bowls. Top with basil, cilantro, and lime juice if desired.
Note: Use petite diced tomatoes if available. If doubling, use an 8-quart pot. Total time is about 2 hours.
WHITE CHILI WITH BUTTERNUT SQUASH
1 large yellow or white onion, diced
3 garlic cloves, pressed or minced
2 15-ounce cans navy or great northern or cannellini beans, drained and rinsed
1 small zucchini, cut into bite-size (½-inch) pieces
1½ pounds butternut squash, peeled, deseeded, and cut into bite-size (½-inch) pieces
2 4-ounce cans mild green chiles with their liquid
2 tablespoons chipotles in adobo with their sauce, chopped
1 teaspoon smoked paprika
1 teaspoon ground cumin
1 teaspoon chili powder
¾ teaspoon salt
3 cups vegetable broth
¾ cup quinoa, rinsed
2 tablespoons fresh lime juice, plus more to taste
In a large pot, heat 2 tablespoons of water over medium heat for 2 minutes. Add the onion and cook, stirring occasionally, until it’s tender and translucent, 5 to 7 minutes. Add the garlic and cook, stirring, until very fragrant, about 1 minute.
Stir in the beans, zucchini, squash, green chiles, chipotles in adobo, smoked paprika, cumin, chili powder, and salt, followed by the broth and quinoa. Turn the heat to high and bring to a boil. Then lower the heat until the mixture is simmering, cover, and cook until the squash is fork-tender and the quinoa is fully cooked, about 20 minutes.
Uncover and cook, stirring occasionally, until the chili is thickened, about 5 minutes. Stir in the lime juice.
Note: If doubling, use an 8-quart pot.
Grain-veggie dishes
“BUTTER” CHICKPEAS AND RICE
1 cup basmati (or brown) rice
1 medium yellow onion, diced
3 cloves garlic, pressed or minced
2½ teaspoons curry powder
2 teaspoons cumin
½ teaspoon paprika
1 15-ounce can crushed tomatoes (not drained)
1 15-ounce can chickpeas, drained and rinsed
¾ cup full-fat unsweetened coconut milk
¼ cup unsweetened almond butter
1 tablespoon apple cider vinegar
1 teaspoon pure maple syrup
1 tablespoon soy sauce
Cook the rice according to the package directions.
Combine the curry powder, cumin, and paprika in a small dish and set aside.
In a medium-size or large pot (or skillet), heat 2 tablespoons of water over medium heat for 2 minutes. Add the onion and garlic and cook for about 3 minutes, until the onion is translucent.
Add the curry powder, cumin, and paprika and stir until the onion mixture is coated. Add the crushed tomatoes, chickpeas, coconut milk, and almond butter. Stir in the apple cider vinegar, maple syrup, and soy sauce.
Cover and simmer for 10 minutes, stirring occasionally and adjusting the heat as needed.
Serve over the rice. Garnish with fresh cilantro if desired.
Note: Could try adding red bell pepper and/or potatoes. Loosely inspired by Indian butter chicken.
COLLARDS AND QUINOA
Quinoa:
1 cup quinoa
2 cups water
1 teaspoon ground turmeric
⅛ teaspoon salt
⅛ teaspoon pepper
Collards:
½ medium red onion, diced
8 cloves garlic, pressed or minced
2 bunches collard greens, chopped or thinly sliced (stems and midribs removed)
½ cup sun-dried tomatoes, julienned or chopped
½ cup raw pine nuts
3 tablespoons nutritional yeast
4 tablespoons tamari soy sauce
½ teaspoon cayenne pepper
½ teaspoon salt
Rinse the quinoa in a strainer. In a medium pot, combine the quinoa and water. Bring to a boil. Reduce the heat. Stir in the turmeric, salt, and pepper. Cover and simmer for 15-20 minutes until the water is completely absorbed. Remove from the heat and fluff with a fork.
In a small bowl, combine the sun-dried tomatoes, pine nuts, nutritional yeast, soy sauce, cayenne pepper, and salt.
In a large pot or skillet, heat 2 tablespoons water over medium heat for about 2 minutes. Add the onions and cook about 3 minutes, stirring frequently. Add the garlic and cook about 1 minute, stirring.
Stir in the collards and cook 2-3 minutes, until they begin to wilt.
Add the sun-dried tomatoes, pine nuts, nutritional yeast, soy sauce, cayenne pepper, and salt. Cook, stirring, until the collards are wilted but still bright green, about 2 minutes.
Turn off the heat. Stir in the quinoa. (Or keep them separate and serve the collards on top of the quinoa.)
Note: I typically double both the quinoa and the collards. A 6-quart pot works fine. Originally from Tracy McQuirter, “Ageless Vegan.”
CURRIED RICE SALAD
2½-3 cups cold cooked long-grain brown rice (made from 1 cup rice boiled in 2 cups water)
½ cup golden raisins
1 red-skinned apple, cut into ½-inch dice
⅓ cup coarsely chopped dry roasted peanuts
1 cup thawed frozen peas
3 scallions, thinly sliced
10 snow peas, cut in half diagonally
Dressing:
3 tablespoons fresh lemon juice (1 large lemon)
1 teaspoon fresh ginger, minced
2 cloves garlic, pressed or minced
2 teaspoons curry powder
½ teaspoon salt
¼ cup extra-virgin olive oil
Combine the rice, raisins, apple, peanuts, peas, scallions, and snow peas in a large bowl and toss well.
Combine all the dressing ingredients in a small bowl and whisk together. Pour the dressing on the salad and toss to coat well.
Chill at least 1 hour or up to 8 hours. Bring to room temperature before serving.
Note: If making as a main dish for more than three people, double it.
FARRO SALAD WITH TOMATOES AND HERBS
2 cups farro
4 cups water
10 ounces cherry or grape tomatoes, quartered
½ sweet onion, finely chopped
¼ cup chives, diced
¼ cup fresh parsley, finely chopped
Dressing:
½ cup extra-virgin olive oil
¼ cup balsamic vinegar
1 large clove garlic, pressed or minced
salt to taste
Rinse the farro in a strainer. Combine the farro and water in a medium saucepan. Turn the heat to high and bring to a boil. Cover, reduce the heat to medium-low or low, and simmer 15-20 minutes until the farro is tender. Drain well and then transfer to a large bowl.
Add the tomatoes, onion, chives, and parsley to the farro and toss.
In a small bowl, whisk together the dressing ingredients. Pour over the salad and stir in.
Serve at room temperature.
FIESTA QUINOA SALAD
1 cup quinoa
2 cups vegetable broth
1 red bell pepper, roasted and chopped
1 15-ounce can black beans, drained and rinsed
1 15-ounce can corn, drained (or 8 ounces frozen corn, thawed)
3 scallions, diced
½ cup chopped cilantro
Dressing:
juice of 3 limes
2 tablespoons extra-virgin olive oil
1 teaspoon ground cumin
½ teaspoon salt
¼ teaspoon black pepper
⅛ teaspoon cayenne pepper
Put the quinoa and broth in a medium pot or saucepan. Turn the heat to high and bring to a boil. Cover, reduce the heat, and simmer for 15 minutes or until tender.
Chop the red bell pepper. Then roast in an oven at 375° F for about 20 minutes, stirring every 5-7 minutes.
In a large bowl, mix together the quinoa, pepper, beans, corn, scallions, and cilantro.
In a small bowl, whisk together the dressing ingredients. Pour over the quinoa mixture and stir in.
Cover and chill for at least 30 minutes to let the flavors set.
GALLO PINTO
2 yellow onions, diced
1 red pepper, diced
2 cloves garlic, pressed or minced
1 15.5-ounce can black beans, drained and rinsed
¼ cup Worcestershire sauce
2 cups brown rice
¼ cup cilantro, chopped
Avocado for garnish
Cook the rice. (In a pot, combine 2 cups rice with 4 cups water. Turn the heat to high and bring to a boil. Lower the heat and simmer, covered, for about 30 minutes.)
In a large skillet or pot, heat 2 tablespoons of water over medium heat for about 2 minutes. Add the onion and red pepper. Sauté about 4 minutes, until the onions begin to soften.
Add the garlic and cook 5-7 minutes, or until the vegetables are beginning to brown.
Add the beans and Worcestershire sauce. Turn the heat to low and cook 2-3 minutes, stirring frequently.
Add the rice and stir to combine. Cook and stir until the rice and beans are evenly distributed and heated through, about 3-5 minutes.
Turn the heat off and stir in the cilantro.
Season with salt and pepper to taste. Garnish with avocado if desired.
POLENTA WITH MUSHROOMS AND KALE
Polenta:
1½ cups polenta
6 cups vegetable broth
3 tablespoons vegan butter
1½ tablespoons nutritional yeast
¾ teaspoon salt
¼ teaspoon black pepper
Veggies:
1 yellow onion, diced
1 pound mushrooms, trimmed and sliced ¼-inch thick
2 teaspoons minced fresh rosemary
4 cloves garlic, pressed or minced
¼ teaspoon red pepper flakes
3 tablespoons tomato paste
⅔ cup full-bodied red wine
1 cup vegetable broth
1 bunch kale, chopped (stems and midribs removed)
¾ teaspoon salt
¼ teaspoon black pepper
1 teaspoon red wine vinegar
Make the polenta: In a medium-size pot, bring vegetable broth to a boil. Gradually whisk in the polenta. Turn the heat to low and simmer, stirring occasionally, until the polenta has thickened to your liking, about 10-15 minutes. Turn off the heat and stir in the butter, nutritional yeast, salt, and pepper. Cover and set aside.
In a pot or skillet, heat 2 tablespoons water over medium heat. Add the onions. Cook, stirring occasionally, about 4 minutes, until translucent.
Increase the heat to medium-high. Add the mushrooms and rosemary. Cook, stirring occasionally, about 5 minutes, until the mushrooms have released their water and are tender.
Add the garlic and red pepper flakes. Cook for 1 minute, until fragrant.
Add the tomato paste. Cook, stirring to incorporate, until it turns a rusty brown color and begins to carmelize on the bottom of the pan, about 3-5 minutes.
Add the red wine. Cook, stirring, about 3-5 minutes, until the liquid is reduced by half.
Add the vegetable broth. Bring to a simmer. Begin adding handfuls of kale, cooking and stirring until the kale wilts.
Add the salt and pepper. Cook, stirring occasionally, about 10 minutes, until the liquid reduces and thickens.
Turn off the heat. Stir in the red wine vinegar.
Note: If doubling, use an 8-quart pot. For the most attractive presentation, use shallow bowls and serve the vegetable mix on top of the polenta. But I like to mix the two together before serving. Originally from Lidey Heuck in the New York Times.
RISOTTO WITH BEANS AND VEGGIES
1 medium onion, finely chopped
6-10 mushrooms, sliced
6 cups vegetable broth
2 cups arborio rice
1 large carrot, diced
1 teaspoon salt
1 15-ounce can kidney beans, drained and rinsed
2 cups fresh spinach, chopped
1 zucchini, grated
1 yellow squash, grated
In a large pan or pot, heat 2 tablespoons of water over medium-high heat. Add the onion and mushrooms and sauté about 5 minutes.
Add 3 cups of the vegetable broth, the rice, carrot, and salt. Turn the heat to high and bring to a boil. Gently simmer for about 10 minutes, stirring frequently and reducing the heat as needed.
Add the remaining 3 cups of vegetable broth, beans, zucchini, squash, and spinach. Gently simmer for about 20-30 minutes (possibly more), continuing to stir, until the rice is done and the dish is creamy.
Note: If doubling, use one can of kidney beans and one can of cannellini (or other white) beans, and use an 8-quart pot. Total time is about 2 hours.
VEGGIE-GRAIN BOWL WITH PEANUT DRESSING
Brown rice or quinoa
Beans (black, pinto, cannellini, chickpeas, or kidney)
Tomatoes, diced
Corn
Black olives, quartered or halved
Lettuce, roughly chopped
Avocado
Cilantro, finely chopped
Dressing:
¼ cup natural (no sugar added) peanut butter
1 teaspoon sesame oil
¼ cup rice vinegar
3 tablespoons soy sauce
¼ cup water
1 to 2 tablespoons siracha
Combine all dressing ingredients in a small mixing bowl and whisk.
Salads
BEAN SALAD
⅓ cup extra-virgin olive oil
¼ cup white wine vinegar
1 tablespoon sugar
1½ teaspoons oregano
1 15-ounce can black beans, drained and rinsed
1 15-ounce can kidney beans, drained and rinsed
1 15-ounce can chickpeas, drained and rinsed
1 cup chopped yellow pepper
1 cup chopped red pepper
1 cup pimento-stuffed green olives
½ cup chopped red onion
Whisk together the oil, white wine vinegar, sugar, and oregano in a serving bowl. Add the remaining ingredients. Toss gently. Cover and refrigerate.
BEAN SALAD (TRADER JOE’S)
All of the ingredients are available at Trader Joe’s.
1 15-ounce can black beans, drained and rinsed
1 15-ounce can pinto beans, drained and rinsed
1 15-ounce can kidney beans, drained and rinsed
1 13.75-ounce jar corn and chile salsa
1 12-ounce container roasted tomatillo salsa verde (refrigerated)
½ bunch cilantro, chopped
1 avocado (optional)
In a mixing bowl, stir the beans with the salsas. Add the cilantro and avocado. Chill and serve.
BLACK BEAN AND CORN SALAD
3 15-ounce cans black beans, drained and rinsed
2 15-ounce cans corn, drained (or 16 ounces frozen corn, thawed)
½ cup red onion, finely diced
½ cup green onion, finely diced
½ cup fresh cilantro, chopped
½ teaspoon cumin seed
1 teaspoon salt
2 cups quartered cherry tomatoes (or chopped tomatoes)
Dressing:
3 tablespoons champagne vinegar
1 tablespoon nondairy mayonnaise
½ teaspoon dijon mustard
1 clove garlic, pressed or minced
¾ teaspoon salt
½ cup extra-virgin olive oil
Mix the dressing ingredients, other than the olive oil, in a bowl. Whisk and gradually add the olive oil.
In a large bowl, stir together the beans, corn, red onion, green onion, cilantro, cumin seed, and salt. Add the dressing and toss well. Add the tomato and toss gently.
Serve with brown rice.
Note: If doubling, use an 8-quart pot for the mixing.
BLACK-EYED PEA SALAD WITH MINT AND ONIONS
4 15-ounce cans black-eyed peas, drained and rinsed
1 carrot, grated
1 cup spinach, chopped
1 cup mint, chopped
½ red onion, diced
3 green onions, thinly sliced
¼ cup olive oil
3 tablespoons red wine vinegar
1 bunch fresh dill, chopped
In a large pot, combine all of the ingredients and cook over medium heat for 5-7 minutes, stirring occasionally, until warmed through.
Turn off the heat. Add the dill and mix.
Note: For both the dill and the mint, a 2/3-ounce package of “Farm Fresh Dill” at grocery stores works. If doubling, use an 8-quart pot.
CAESAR SALAD
2 tablespoons almond meal
3 tablespoons nutritional yeast
3 cloves garlic, pressed or minced
3 tablespoons Dijon mustard
3 tablespoons fresh lemon juice (1 large lemon)
2 tablespoons soy sauce
2 heads romaine lettuce, chopped or torn, washed, and spun dry
Put the almond meal, nutritional yeast, garlic, and mustard into a 12-ounce jar. Stir with a fork to make a paste. Add the lemon juice, soy sauce, and 1 tablespoon of water. Stir again with the fork. Then close the jar tightly and shake vigorously to mix.
Put the lettuce in a large bowl. Shake the dressing, and then pour about half of it over the lettuce. Toss, taste, and continue to add in dressing until the salad is dressed the way you like it.
PANZANELLA (BREAD SALAD)
3 tablespoons extra-virgin olive oil
1 small French bread or boule, cut into 1-inch cubes (6 cups)
1 teaspoon salt
2 large ripe tomatoes, cut into 1-inch cubes
1 hothouse cucumber, sliced ½-inch thick
1 red bell pepper, seeded and cut into 1-inch cubes
1 yellow bell pepper, seeded and cut into 1-inch cubes
¼ red onion, thinly sliced
20 large basil leaves, coarsely chopped
3 tablespoons capers, drained
Vinaigrette:
1 teaspoon garlic, pressed or minced
½ teaspoon Dijon mustard
3 tablespoons champagne vinegar
½ cup extra-virgin olive oil
½ teaspoon salt
¼ teaspoon freshly ground black pepper
Heat the oil in a large sauté pan. Add the bread and salt. Cook over low to medium heat, tossing frequently, for 10 minutes, or until nicely browned. Add more oil as needed.
For the vinaigrette, whisk together the ingredients.
In a large bowl, mix the tomatoes, cucumber, red pepper, yellow pepper, red onion, basil, and capers. Add the bread cubes and toss with the vinaigrette. Season liberally with salt and pepper. Serve, or allow the salad to sit for about half an hour for the flavors to blend.
POTATO SALAD
2 pounds red potatoes (7 or so medium potatoes)
1 cup celery, finely chopped
¼ cup green onions, thinly sliced
Dressing:
½ cup vegan sour cream
1 cup vegan mayonnaise
¾ teaspoon dijon mustard
1 teaspoon celery seed
Pierce potatoes and cover with cold water (in a pan). Turn the heat to high and bring to a boil. Then add 2 teaspoons salt to the water. Check at about 20 minutes. A cake tester should go through the potato, but it shouldn’t be too soft. Let cool on a cake rack. Then peel and cut into cubes.
Whisk together the dressing ingredients in a small bowl.
Mix the potatoes with the dressing, celery, and onions. Set about 5-6 hours.
Preparation takes about 2 hours.
POTATO SALAD WITH DIJON VINAIGRETTE
3 pounds red potatoes, cut into bite-size (½-inch) cubes
6 green onions, chopped
½ cup parsley, chopped
¼ cup fresh dill, chopped
Vinaigrette:
3 tablespoons dijon mustard
¼ cup red wine vinegar
½ cup extra-virgin olive oil
In a large pot, bring water to a boil. Add the potatoes and cook, uncovered, until tender when pierced by a fork, about 12 minutes. Drain. Allow to cool a bit.
In a small bowl, add the dijon and red wine vinegar. Slowly whisk in the olive oil.
In a large serving bowl, combine the potatoes with the vinaigrette and gently mix.
Add the green onions, parsley, and dill. Toss to combine.
TANGY POTATO SALAD
2 pounds red or gold potatoes, cut into bite-size (½-inch) cubes
½ cucumber, chopped
½ red onion, diced
10 ounces cherry or grape tomatoes, quartered
15-20 kalamata olives, quartered lengthwise
¼ cup pepperoncini, finely diced
1 red pepper, diced
Dressing:
3 tablespoons white wine vinegar
2 tablespoons dijon mustard
1 tablespoon maple syrup
1 teaspoon dry dill
½ teaspoon salt
In a large pot, bring water to a boil. Add the potatoes and cook, uncovered, until tender when pierced by a fork, about 12 minutes. Drain.
In a small bowl, combine the dressing ingredients. Whisk until well combined.
In a large serving bowl, combine the potatoes with the other ingredients and the dressing. Toss well.
Let sit as long as possible (ideally 24 hours) before serving, so the flavors can meld.
WINTER POTATO SALAD
2 pounds red or gold potatoes, cut into bite-size (½-inch) cubes
1 medium sweet onion, thinly sliced
2 cups arugula, chopped
2 cups spinach, chopped
2 cups leaf or romaine lettuce, chopped
Dressing:
½ cup fresh dill, chopped
4 tablespoons red wine vinegar
½ cup extra-virgin olive oil
In a large pot, bring water to a boil. Add the potatoes and cook, uncovered, until tender when pierced by a fork, about 12 minutes. Drain. Allow to cool a bit.
In a small bowl, add the dill and red wine vinegar. Slowly whisk in the olive oil. Season with salt and pepper to taste.
In a large serving bowl, combine the potatoes with the dressing and gently mix.
Just before serving, add the onion, arugula, spinach, and lettuce. Toss to combine.
Note: For the dill, two 2/3-ounce packages of “Farm Fresh Dill” at grocery stores works. Use our large white serving bowl.
Veggies
BRUSSELS SPROUTS
Brussels sprouts, sliced in half (stems removed)
Extra-virgin olive oil
Salt
Place the brussels sprouts in a walled baking sheet. Add olive oil and salt and mix.
Heat in an oven at 375° F for 20-25 minutes, stirring every 5-7 minutes.
ETHIOPIAN CABBAGE
¼ cup extra-virgin olive oil
1 medium yellow onion, diced
1½ pounds red or gold potatoes, chopped into small bite-size (½-inch) cubes
4 carrots, diced
¾ head of cabbage (all but the core), thinly sliced
½ teaspoon ground black pepper
¼ teaspoon ground turmeric
¼ teaspoon paprika
¼ teaspoon nutmeg (mace)
¼ teaspoon allspice
⅛ teaspoon cardamom
salt to taste
Combine the black pepper, turmeric, paprika, nutmeg, allspice, and cardamom in a small dish and set aside.
In a large pot, heat the olive oil over medium heat until warm, about 2 minutes. Add the onion and potatoes and cook, stirring regularly, for 5 minutes, or until the onions are translucent.
Add the carrots and cabbage and cook, stirring regularly, for 15-20 minutes (or longer), until the cabbage shrinks down and the carrots become softer.
Slightly increase the heat and cook for another 8-10 minutes (or longer), stirring regularly. All of the liquid in the bottom should be gone, and the mixture should become a bit pasty and have a sweet aroma.
Stir in the spices. Stir in salt if desired. Turn the heat down to low. Warm through for 2-3 minutes.
Note: Use an 8-quart pot. Cut the potatoes small; otherwise they might not cook through. For stirring, two large wooden spoons work best. If doubling, two heads of sliced cabbage is too much for one pot, so make it in two separate batches.
CAULIFLOWER
1 whole head of garlic, cloves separated but not peeled
1 large head of cauliflower, trimmed and cut into large florets
extra-virgin olive oil
salt
¼ cup fresh parsley, minced
3 tablespoons pine nuts, toasted
2 tablespoons fresh lemon juice (1 medium lemon)
Bring a small pot of water to a boil and add the garlic cloves. Boil for 15 seconds. Drain, peel, and cut off any brown parts. Cut the largest cloves in half lengthwise.
On a sheet pan, toss the cauliflower with the garlic, 3 tablsespoons of olive oil, 2 teaspoons salt, and 1 teaspoon pepper (optional). Spread the mixture out in a single layer. Roast at 450° F for 20 to 25 minutes, tossing twice, until the cauliflower is tender and the garlic is lightly browned.
Scrape the cauliflower into a large bowl with the garlic and pan juices. Add 1½ tablespoons olive oil, the parsley, pine nuts, lemon juice, and ½ teaspoon of salt. Toss well. Serve hot or warm.
BAKED POTATO
One or more russet potatoes
Wash with a vegetable brush. Poke a few holes with a fork. Bake in an oven at 425° F, on a sheet of aluminum foil, for 45-60 minutes. Flip every 20 minutes or so.
SPINACH
Extra-virgin olive oil
Garlic, pressed or minced
Fresh spinach, washed
Heat the olive oil over low heat in a large skillet. Add the garlic and sauté for 2-3 minutes. Add the spinach and heat until tender, about 10 minutes depending on the amount, turning regularly with tongs.
SWEET POTATO
One or more sweet potatoes
Wash with a vegetable brush. Poke a few holes with a fork. Bake in an oven at 400° F, on a sheet of aluminum foil, for 45-60 minutes.
GRILLED VEGGIES
3 zucchini
1 yellow pepper
1 red pepper
2-3 portabella mushrooms
extra-virgin olive oil
salt
Cut the vegetables into thickish slices. Grease 2-3 baking sheets (depending on how many will fit in your oven at once) with olive oil and arrange the veggies. Top the veggies with olive oil and salt. Bake at 350° F for 55 minutes, until the veggies are tender.
ROASTED VEGGIE MEDLEY
1 pound brussels sprouts, sliced in half or quarters (stems removed)
1½ pounds red or gold potatoes, cut into small bite-size (½-inch) cubes
5-7 medium carrots, quartered and sliced into ½-inch pieces
2 tablespoons extra-virgin olive oil
Salt
Place the veggies in a walled baking sheet (about 12″ by 16″). Add olive oil and salt and mix.
Heat in an oven at 375° F for about 30-40 minutes, stirring every 5-7 minutes.
Breakfast
AVOCADO TOAST
1 piece thick whole grain toast
½ ripe avocado
salt
pepper
crushed red pepper (chile flakes)
extra-virgin olive oil
lemon
Spread the avocado on the toast. Season with the salt, pepper, crushed red pepper, olive oil, and squeeze of lemon (all optional).
BERRY BOWL
1 banana
1½ cups frozen berry mix (my favorite has strawberries, blueberries, blackberries, and raspberries)
¼ cup unsweetened almond milk
Granola (see below; takes about 1¼ hours)
Sliced banana, strawberries, blueberries
Blend the banana, frozen berry mix, and almond milk on high speed in a Vitamix blender until smooth. Pour into a bowl. Top with granola and sliced fruit.
Granola:
2 cups oats (old-fashioned works best)
1¼ cups sliced almonds
¾ cup unsweetened (or sweetened) coconut
1 teaspoon salt
¾ cup maple syrup
1 tablespoon brown rice syrup (optional)
Set the oven to 300° F. Pour the oats onto a baking sheet and bake for about 15 minutes, stirring once. In a large bowl, mix the almonds, coconut, and salt. Then mix in the toasted oats. In a small bowl, whisk the maple syrup and brown rice syrup; then add to the dry ingredients and stir. Cover the baking sheet with a piece of parchment paper. Pour the full mix onto the baking sheet and bake for another 25 minutes, stirring once. Allow to cool for about 30 minutes.
Note: If doubling the granola, cooking times remain the same. If tripling, bake the oatmeal for 20 minutes and the full mix for 30 minutes.
COFFEE CAKE
See below under desserts.
SCRUFFINS A L’ROI
1½ cups oat flour
¾ cup rolled oats
1 teaspoon baking powder
½ teaspoon baking soda
¼ teaspoon salt
1 teaspoon lemon zest
½ cup plain nondairy yogurt
½ cup pure maple syrup
3-5 tablespoons nondairy milk
½ cup chopped strawberries (cut in pieces) or blueberries (can use frozen; see note)
Preheat oven to 350° F. Line a large baking sheet with parchment paper. In a large bowl, combine all dry ingredients (including zest). In a small bowl, whisk together the yogurt, maple syrup, and milk until well combined. Add wet mixture to the dry, folding through until just nicely combined. Add strawberries, and gently/quickly fold in so they don’t bleed too much color. Using a scoop, place mounds of the batter (about 3-4 tablespoons each) on your baking sheet. You should have about 9-10 scruffins.
Bake for 15-16 minutes, or until set (gently touch one in the center; it shouldn’t sink to the touch). Remove, let cool for a minute or two on the pan, and then transfer to a cooling rack to cool completely.
Berry note: If using frozen berries, baking time may be a little longer. Test, and give another minute or two if needed to set. With raspberries, the color will bleed a little more, but flavor is delicious.
Desserts and cookies
COFFEE CAKE
12 tablespoons (¾ cup) unsalted nondairy butter, at room temperature
1½ cups granulated sugar
Egg replacer equivalent to 3 eggs
1½ teaspoons pure vanilla extract
1¼ cups vegan sour cream
2½ cups cake flour (not self-rising)
2 teaspoons baking powder
½ teaspoon baking soda
½ teaspoon kosher salt
Streusel:
¾ cup light brown sugar, packed
½ cup all-purpose flour
1½ teaspoons ground cinnamon
¼ teaspoon kosher salt
3 tablespoons cold unsalted nondairy butter, cut into pieces
¾ cup chopped walnuts (optional)
Grease and flour a 10-inch tube pan.
Cream the butter and sugar in the bowl of an electric mixer fitted with the paddle attachment for 4 to 5 minutes, until light. Add the egg replacer, vanilla, and sour cream. In a separate bowl, sift together the flour, baking powder, baking soda, and salt. With the mixer on low, add the flour mixture to the batter until just combined. Finish stirring with a spatula to be sure the batter is completely mixed.
For the streusel, place the brown sugar, flour, cinnamon, salt, and butter in a bowl and pinch together with your fingers until it forms a crumble. Mix in the walnuts, if desired.
Spoon half the batter into the pan and spread it out with a knife. Sprinkle with ¾ cup streusel. Spoon the rest of the batter in the pan, spread it out, and scatter the remaining streusel on top. Bake for 50 to 60 minutes at 350° F, until a cake tester comes out clean.
Let cool on a wire rack for at least 30 minutes. Carefully transfer the cake, streusel-side up, onto a serving plate.
Note: Takes about 1 hour to put together, after the butter reaches room temperature.
PEANUT BUTTER BALLS
1 cup creamy peanut butter (not “natural”)
6 tablespoons vegan butter, softened
2 cups powdered sugar
1 cup rice krispies cereal
2 cups vegan semi-sweet chocolate chips (12 oz)
2 tablespoons refined coconut oil
Add the peanut butter and softened vegan butter to a large bowl. Using a hand mixer, mix until combined, about 1 minute. Add the powdered sugar and rice krispies cereal. Mix together on low speed until combined. It will be thick.
Form tablespoon-sized balls and place on a pan lined with parchment paper. Place in the refrigerator for at least 30 minutes to chill.
In a medium bowl, melt the chocolate and coconut oil in the microwave (or on the stovetop). Microwave in 30-second intervals, stirring in between.
Dip each peanut butter ball into the melted chocolate (can use a fork to help). Tap off some of the excess chocolate and place back onto the parchment-lined pan.
Once all the peanut butter balls are covered in chocolate, place them back in the refrigerator to set, about 15 minutes.
Store the peanut butter balls in the refrigerator. They’ll get quite soft at room temperature if left out for long.
Note: Will keep in the refrigerator for up to 2 weeks. Using refined (rather than unrefined) coconut oil ensures there isn’t any coconut flavor. Originally from Nora Cooks.
PECAN PIE
1 vegan pie crust (store bought)
2 tablespoons ground flaxseeds
4 tablespoons water
4 tablespoons vegan butter, melted
¾ cup bourbon maple syrup (or regular maple syrup or dark corn syrup)
¾ cup granulated sugar
3 tablespoons cornstarch
2 teaspoons pure vanilla extract
2 cups coarsely chopped pecans (10 oz), plus more for decorating
Line a pie plate with the pie crust (no need to pre-bake it). Stick the pie plate with the crust in the refrigerator until ready to fill it. Preheat the oven to 350° F.
Prepare the flax eggs (egg substitute): In a small bowl, stir together the ground flaxseeds and water, then set aside to let thicken.
In a large bowl, add the flax eggs, melted vegan butter, bourbon maple syrup, sugar, cornstarch, and vanilla. Whisk until well combined and smooth.
Coarsely chop the pecans. If desired, leave some whole for decorating the top of the pie.
Carefully spread the chopped pecans evenly into the unbaked pie crust. Pour the sugar mixture into the pie crust over the pecans, evenly.
Bake the pie for 60-65 minutes, until thick and bubbly and dark brown. It will still be quite liquidy until it cools, so don’t cut into it right away. Use a pie crust shield after 15-20 minutes of baking if the crust starts to burn.
Remove from the oven and place on a wire rack. Let the pie cool at room temperature for 30 minutes. Then move it to the refrigerator to chill for at least 3 hours. Overnight is even better.
Slice and serve (with vegan whipped cream if desired).
Note: Can make the pie up to 2 days in advance and store it in the refrigerator until ready to serve. Originally from Nora Cooks.
SALTED PEANUT CRUNCHIES (COOKIES)
½ cup vegan butter (such as Earth Balance)
½ cup vegan shortening
1 cup chunky peanut butter
1 cup sugar
1 cup brown sugar
2 eggs (use egg substitute)
2 cups all-purpose flour
1 teaspoon baking soda
½ teaspoon salt
1 cup chocolate bits
1 cup salted peanuts
In a blender, cream the butter, shortening, and peanut butter together. Gradually blend in the sugar. Add the egg substitute. Sift the flour, soda, and salt and then blend them in.
Stir in the chocolate bits and peanuts.
Form into cookies and place on greased cookie sheets. Bake at 325° F for about 15 minutes.
Makes about 2 dozen.
Pasta dishes
BAKED PASTA BOLOGNESE
Pasta:
18 ounces penne pasta
Bolognese sauce:
1 medium yellow or white onion, chopped
1 teaspoon garlic, pressed or minced
1 tablespoon olive oil
5 cups white button mushrooms, sliced
1 tablespoon soy sauce
½ cup tomato paste
1 15-ounce can lentils (or 1½ cups cooked lentils)
2 28-ounce cans chopped tomatoes
1-2 tablespoons light brown sugar
salt and pepper to taste
Cashew cream:
1 cup raw cashews
1 tablespoon lemon juice
½ cup water
½ teaspoon salt
White sauce:
3 tablespoons vegan butter
2 tablespoons all purpose flour
1 14-ounce can full-fat unsweetened coconut milk
⅓ cup vegetable broth
1 teaspoon black pepper
1 teaspoon dijon mustard
¼ cup nutritional yeast
salt to taste
Put the pasta on to cook while you prepare the vegetables for the bolognese sauce. When the pasta is cooked, drain it, cover it (to prevent it from drying out) and set aside.
Prepare the bolognese sauce. Add the onion and garlic to a pot with the olive oil and cook until softened. Add the sliced mushrooms and soy sauce. Cover the pot for a minute and allow the mushrooms to release their water. Remove the lid from the pot and let the water from the mushrooms cook off a little. Add in the tomato paste and lentils. Add the canned tomato. Bring to a simmer. Add the sugar and add salt and pepper to taste.
Prepare the cashew cream. Put the cashews, lemon juice, water, and salt in a blender and blend until smooth.
Add the cashew cream to the bolognese sauce and mix it in. Add the pasta and mix it all in together.
Prepare the white sauce. Add the vegan butter to a saucepan and let it melt and start to sizzle just a little. Add the flour and stir it quickly. Add the coconut milk and vegetable stock and whisk it very quickly to get rid of the lumps. Then switch to a wooden spoon and keep stirring while you bring it to the boil. Once it boils, keep stirring for about another 4 minutes until thickened. Remove from heat and add the black pepper, dijon mustard, nutritional yeast, and salt.
Preheat the oven to 430°. Place the pasta and bolognese mix into a rectangular oven-safe dish and smooth down.
Pour the white sauce over the top and smooth down.
Bake uncovered for 20 minutes until golden on top.
Note: From Alison Andrews at Loving It Vegan.
RED PASTA SAUCE
½ white or yellow onion, diced
1 clove garlic, pressed or minced
2 14-ounce cans diced tomatoes, with their juice
1 tablespoon sugar
1 teaspoon salt
Heat 2 tablespoons of water in a pan. Add the onion and garlic and sauté until tender.
Add the diced tomatoes, sugar, and salt. Turn the heat to high and bring to a boil; then simmer 20-25 minutes.
Use a hand mixer to puree.
SESAME PEANUT NOODLES
1 pound spaghetti
4 tablespoons sesame oil
½ cup natural-style smooth peanut butter
⅓ cup tamari soy sauce (or regular soy sauce)
3 tablespoons Chinese rice wine (or sherry)
1½ tablespoons rice vinegar (or other vinegar)
1 tablespoon vegetable oil
1 tablespoon firmly packed light brown sugar
3 cloves garlic, pressed or minced
½ teaspoon dried red pepper flakes
4 scallions, thinly sliced
Cook the spaghetti until tender. Drain, rinse under cold water, and drain again. With your hands, toss the noodles with 2 tablespoons of the sesame oil in a serving bowl. Cover and chill until ready to combine with the peanut sauce.
In a mixing bowl, combine the remaining 2 tablespoons sesame oil with all of the other ingredients except the scallions. Beat until well mixed.
Gently toss the noodles with the sauce and the scallions.
Serve at room temperature.
TEX-MEX PASTA
2 or 3 cloves garlic, pressed or minced
1 medium red onion, coarsely chopped
1 teaspoon chili powder
1 teaspoon dried oregano
1 16-ounce container firm tofu, drained and cut into bite-size (½-inch) cubes
1 10-ounce container fresh spinach, chopped or sliced
1 15-ounce can corn (or 8 ounces frozen), drained and rinsed
1 24-ounce jar mild or medium-hot salsa
1 15-ounce can pitted black olives, drained and quartered lengthwise
1 cup nondairy sour cream
1 pound pasta — spirals, penne, or rigatoni
Combine the chili powder and oregano in a small dish and set aside.
In a pot or high-walled skillet, heat 2 tablespoons of water over medium-high heat. Add the onion and garlic and sauté 3-5 minutes, until tender.
Stir in the chili powder and oregano. Add the tofu. Stir and sauté 5 minutes.
Add the corn and spinach and sauté about 5 minutes, until the spinach is wilted and almost all the moisture is gone.
Stir in the salsa and olives, turn down the heat, and sauté 5 minutes.
Turn off the heat and add the sour cream. Stir until the sauce is well blended.
Meanwhile, cook the pasta until tender and drain well.
Toss the pasta and sauce together and serve hot.
Note: If doubling, use an 8-quart pot. Total time is about 2 hours. For serving, the full amount fits (barely) in our large white bowl.
Sandwiches and burgers
CURRIED TOFU SANDWICH SPREAD
1 14-ounce package extra-firm tofu
6 tablespoons veggie mayonnaise
1½ teaspoons curry powder
3 tablespoons raisins
2 celery ribs, finely diced
2 small carrots, grated (or finely diced)
½ teaspoon salt
Drain the tofu of water. Then place it in a cotton kitchen towel and squeeze over the sink to release the remaining water. Put the tofu in a bowl and mash it with a fork until its texture resembles coarse bread crumbs.
Stir in all the remaining ingredients.
Cover and chill at least 1 hour so the flavors can develop.
It’s particularly good on toasted bread.
PORTABELLA MUSHROOM SANDWICH
4 portabella mushroom caps
4 tablespoons tamari soy sauce
2 tablespoon toasted sesame oil
2 tablespoon canola oil
2 cloves garlic, pressed or minced
Combine the marinade ingredients in a large bowl. Stir. Combine the mushroom caps and the marinade in a gallon ziploc bag. Let sit for one or two hours. Then transfer the caps and marinade to a baking dish and bake at 350° F for about 20 minutes.
Makes an excellent sandwich.
REUBEN SANDWICH
Ciabatta roll, sliced in half (or 2 slices rye or other bread)
Vegan thousand island salad dressing
Tempe strips (smoky flavored works well)
Vegan mozzarella shreds or slices
Sauerkraut
Spread some thousand island dressing on each slice of bread. Add tempe and mozzarella on one piece. Bake in an oven at 450° F for about 5 minutes. Add some sauerkraut.
Note: Organicville is a good vegan thousand island dressing. If a homemade version is needed, put ½ cup vegan mayonnaise, 2 tablespoons fresh lemon juice, ⅓ cup ketchup, 1-2 dill pickles finely chopped, ¼ cup dill pickle juice, 1 teaspoon onion powder, and ½ teaspoon smoked paprika in a mixing bowl and whisk until smooth.
VEGGIE BURGERS 1
1 cup carrots, cut in discs
½ cup red bell pepper, chopped
1 medium-large clove garlic
2 14-ounce cans chickpeas, rinsed and drained
½ cup nutritional yeast
1 tablespoon tomato paste (can substitute ketchup)
1 teaspoon salt
1 teaspoon red wine vinegar
½ teaspoon dijon mustard
1 teaspoon fresh thyme or rosemary leaves
1 cup rolled oats
In a food processor, add the carrots, bell pepper, and garlic and pulse until finely chopped. Add the remaining ingredients except rolled oats and process. Stop the processor a few times and scrape down, and continue to process until smooth. Add the rolled oats and pulse through. Place the mixture in the refrigerator to chill for about 30 minutes.
To shape the patties, take out scoops of the mixture and form patties in your hands. Makes 6-8 patties.
Bake at 400° F for about 20 minutes, flipping halfway through. Or cook in a skillet for about 15 minutes, flipping halfway through.
Serve on buns, or in tortillas or pitas, with fixings of choice.
VEGGIE BURGERS 2
1 clove garlic, pressed or minced
1 cup onion, chopped finely
1½ cups zucchini, grated on the largest setting of a box grater (or julienned on a mandolin)
½ cup pumpkin seeds, raw or toasted
¾ teaspoon salt
Black pepper to taste
1½ cups cooked chickpeas (½ heaping cup dry). Or 1 14-ounce can.
1 cup cooked quinoa (⅓ cup dry)
2 tablespoons dijon mustard
1 tablespoon fresh lemon juice (½ medium lemon)
2 tablespoons fresh dill, chopped
1 tablespoon fresh oregano, chopped
1 teaspoon paprika
To prepare the chickpeas: Soak the beans overnight. In the morning, rinse them and discard soak water. Place beans in a pot with enough water to submerge them by several inches. Heat to a boil, reduce to a simmer, and cook for 45 minutes to an hour, or until the beans are tender. Drain. Can store in the refrigerator for up to three days.
To prepare the quinoa: Rinse quinoa in a sieve. Add to a small pot and add 2/3 cups water and a pinch of salt. Turn the heat to high and bring to a boil. Then reduce to a simmer. Cook, with a lid slightly ajar on the pot, until the water is absorbed and you can see the thin “ribs” of the quinoa becoming detached from the grain. Fluff, cover, and let sit for a few moments. Can store in the refrigerator for up to three or four days.
Heat 2 tablespoons of water in a medium sauce pan. Sauté the onion and garlic until tender. Add zucchini, and continue to sauté until the zucchini is cooked through and the onion is translucent. Season to taste with salt and pepper. Set aside.
Grind the pumpkin seeds, salt, and pepper in a food processor until they’re broken into a fine meal.
Add the quinoa, chickpeas, dijon mustard, lemon, dill, paprika, and oregano to the mixture. Pulse to combine a few times. Then run the motor to continue mixing the mixture. You may need to stop it a few times and scrape the sides of the processor. You want the beans to be broken down and for the mixture to hold together well, but you don’t want to process so extensively that the mix has no more texture. Add a little water to the mixture if needed.
Transfer the mixture to a mixing bowl and add the zucchini, onion, and garlic.
Shape the mixture into six patties. Bake in an oven set at 375° F for 25 minutes, flipping once halfway through.
Smoothies
FRUIT AND GREENS SMOOTHIE
1 banana
1 cup frozen mangoes
1 cup frozen strawberries or blueberries
1 cup kale or mixed greens, tightly packed
1 cup nondairy milk (or water or coconut water)
Blend (ideally with a powerful blender such as a Vitamix) and serve.
Snacks
QUICK AND EASY SNACKS
- Apple with peanut butter or almond butter
- Avocado toast
- Banana
- Brown rice cake (or bread) with hummus and broccoli sprouts
- Kale: steamed, with Ume Plum (umeboshi) vinegar
- Nuts: handful of walnuts, pecans, almonds, or cashews
- Potato or sweet potato, microwaved
- Rice, beans, and salsa
- Smoothie
Spreads and dips
BLACK OLIVE SPREAD
2 plump garlic cloves, pressed or minced
1 teaspoon fresh thyme leaves
2 tablespoons capers, drained and rinsed
2 tablespoons extra-virgin olive oil
1 tablespoon rum
2 cups kalamata olives (pitted)
Blend all ingredients except the olives in a food processor. Add the olives little by little and pulse about 10 times. The mixture should be fairly coarse.
WHITE BEAN DIP
1 15-ounce can cannellini (or other white) beans, drained and rinsed
¼ cup (loosely packed) fresh flat-leaf parsley leaves
2 tablespoons fresh lemon juice (1 medium lemon)
1 clove garlic
½ teaspoon salt
¼ teaspoon black pepper
⅓ cup extra-virgin olive oil
Combine the beans, parsley, lemon juice, garlic, salt, and pepper in a food processor. Pulse on and off until the mixture is coarsely chopped. With the machine running, gradually mix in the olive oil until the mixture is creamy.
Serve as a dip with pita chips or as a bruschetta topping.
Note: This makes about 1 cup. I usually quadruple it.
Tofu dishes
THAI-STYLE TOFU
2 tablespoons tamari soy sauce
1 tablespoon toasted sesame oil
1 tablespoon canola oil
1 clove garlic, pressed or minced
1 pound firm or extra-firm tofu, drained and cut into ¾-inch cubes
1 red bell pepper, cut into thin 2-inch strips (optional)
Combine the marinade ingredients in a large bowl. Using a rubber spatula, gently fold in the tofu and red pepper to coat them evenly with the marinade. Let sit 30 minutes at room temperature, or up to 8 hours chilled. Toss occasionally.
Place the tofu mixture and any remaining marinade in a large shallow baking dish so that the tofu rests in one layer. Bake, uncovered, 12-15 minutes at 450° F, tossing once with a spatula after about 6 minutes.
Serve with brown rice.
TOFU SCRAMBLE
1 yellow onion, diced
1 large carrot, diced
1 15-ounce can cannellini (or other white) beans, drained and rinsed
1 cup frozen corn, thawed
1 pound extra-firm or firm tofu, drained and cut into very small cubes
1 teaspoon turmeric
1 teaspoon cumin
2 tablespoons soy sauce
3 scallions, sliced
Combine the turmeric, cumin, soy sauce, and 2 tablespoons of water in a small dish. Whisk and set aside.
In a large pan or pot, heat 2 tablespoons of water over medium heat for about 2 minutes. Add the onion and carrot and sauté until tender, about 10 minutes.
Add the beans and corn and sauté for 5 minutes.
Add the tofu, seasoning mixture, and scallions. Sauté until the liquid is evaporated.
Instant Pot recipes
BLACK BEAN CASSEROLE (INSTANT POT)
1 cups dry black beans, soaked overnight and then drained
1 cup brown rice
4 cups vegetable broth
1 5-ounce can tomato paste
½ teaspoon cumin
½ teaspoon paprika
½ teaspoon chili powder
¼ teaspoon garlic powder
¼ teaspoon onion powder
¼ teaspoon salt
Place all ingredients in the Instant Pot. Mix to combine. Secure the lid and set the Pressure Release to Sealing. Select the Pressure Cook setting at high pressure and set the cook time to 30 minutes. (It will take about 10-15 minutes to build pressure before counting down.) Let it naturally release (just let it sit) for 10 minutes and then switch the Pressure Release knob from Sealing to Venting to release any remaining steam.
Note: If doubling, cooking time remains the same.
RED CURRY LENTILS (INSTANT POT)
1½ cups dried brown or green lentils, rinsed
½ large onion, diced
1½ tablespoons red curry paste
1 tablespoon sugar
½ tablespoon garam masala
1 teaspoon curry powder
½ teaspoon ground turmeric
1 teaspoon garlic, pressed or minced
1 teaspoon ginger, minced
2-3 shakes cayenne pepper
2 cups water
1 14-ounce can tomato sauce
1 teaspoon salt
¾ cup coconut milk (added after the Instant Pot cooking)
Place all ingredients except the coconut milk in the Instant Pot. (Don’t stir; allowing the tomato paste to sit on top prevents it from blocking the Instant Pot’s heat sensor and burning.) Secure the lid and set the Pressure Release to Sealing. Select the Pressure Cook setting at high pressure for 15 minutes.
Let it naturally release (just let it sit) for 10 minutes, and then switch the Pressure Release knob from Sealing to Venting to release any remaining steam.
Stir in the coconut milk.
Serve over rice.
Note: If doubling, cooking time remains the same.
WEST AFRICAN SWEET POTATO PEANUT STEW (INSTANT POT)
1 large yellow onion, diced
6 cloves garlic, pressed or minced
2-inch piece of fresh ginger, minced
1 jalapeño pepper, seeded and minced
1½ teaspoons ground cumin
1 teaspoon ground coriander
1 teaspoon ground turmeric
½ teaspoon dried thyme
½ teaspoon freshly cracked black pepper
¼ teaspoon cayenne pepper
¼ teaspoon ground cinnamon
¼ teaspoon ground cloves
2 cups vegetable broth
1 pound sweet potatoes, peeled and cut into ¾-inch cubes
1½ teaspoons salt
½ cup natural (no sugar added) peanut butter
1 15-ounce can (or 1¾ cups cooked) chickpeas, drained and rinsed
1 28-ounce can crushed tomatoes
3 tablespoons tomato paste
4 cups kale, sliced into strips (stems and midribs removed)
½ cup fresh cilantro, roughly chopped
1 tablespoon fresh lime juice
Combine the garlic, ginger, and jalapeño pepper in a small dish and set aside. Combine the cumin, coriander, turmeric, thyme, black pepper, cayenne pepper, cinnamon, and cloves in a small dish and set aside.
Select the Sauté setting on the Instant Pot and let the pot heat up for a few minutes. Add the water. Once the water is hot, add the onion. Cook until the onion is softened, 3 to 4 minutes.
Add the garlic, ginger, and jalapeño pepper. Cook for 1 minute, stirring frequently.
Add the cumin, coriander, turmeric, thyme, black pepper, cayenne pepper, cinnamon, and cloves. Stir in for 30 seconds.
Pour in the vegetable broth. Deglaze the pan by scraping along the bottom with a wooden spoon.
Add the sweet potatoes, salt, peanut butter, and chickpeas. Stir to combine. Select the Cancel setting.
Pour the crushed tomatoes and tomato paste on top. Don’t stir. Allowing the tomatoes and paste to sit on top prevents the tomatoes from blocking the Instant Pot’s heat sensor and burning.
Secure the lid and set the Pressure Release to Sealing. Select the Pressure Cook setting at high pressure and set the cook time to 5 minutes. Once the 5-minute timer has completed, allow a natural pressure release.
Open the pot and stir in the kale. Select the Sauté setting and cook until the greens are wilted and cooked through, 2 to 4 minutes. Select the Cancel setting.
Stir in the cilantro and lime juice.
Serve over couscous or rice.
If desired, garnish with roasted peanuts and additional chopped cilantro.
Vegetarian (nonvegan)
BLUEBERRY MUFFINS
1¾ cups unbleached flour
2 teaspoons baking powder
1 teaspoon baking soda
¾ cups oat bran
1 cup applesauce (unsweetened)
2¼ cups frozen blueberries
1½ tablespoons canola oil
1 teaspoon vanilla extract
1 medium egg
¾ cups maple syrup
Sift together the flour, baking powder, and baking soda. Add the oat bran and mix.
Toss the blueberries with ¼ cup of the dry mix to coat.
In a separate bowl mix the applesauce, oil, vanilla extract, egg, and maple syrup.
Mix the dry and wet ingredients thoroughly (but don’t overmix). Add the blueberries and gently fold into the mixture.
Spoon into a lightly greased muffin tin. Bake for 25 minutes at 400° F, until the muffins are golden. Let cool before serving.
CARROT CAKE
Cake
1½ cups vegetable oil
2 cups sugar
4 eggs
1 teaspoon vanilla
2 cups flour
2 teaspoons baking soda
2 teaspoons baking powder
2 teaspoons cinnamon
½ teaspoon salt
1 cup chopped pecans
3 cups grated carrots
1 cup golden raisins
Blend the oil and sugar in a MixMaster. Add the eggs one at a time and blend. Add the vanilla and blend. Sift the flour, baking soda, baking powder, cinnamon and salt into a bowl; then add to the mixture slowly and blend. Don’t blend too much or the cake won’t sit up properly. Add the pecans, carrots, and raisins and blend.
Pour the mixture into 3 greased and floured 9-inch cake pans. Bake at 350° F for about 25 minutes.
Frosting
16 ounce cream cheese, softened
½ cup salted butter, softened
1 tablespoon fresh lemon juice (optional)
3 cups confectioners sugar
2 teaspoons vanilla
Blend the cream cheese and butter in a MixMaster until smooth. Add the lemon juice and blend. Add a cup of confectioners sugar and blend, then a teaspoon of vanilla and blend, continuing until all of these ingredients have been added and the mixture is smooth. Spread onto each layer of cake, stacking as you go.
CORNMEAL MUFFINS
1 cup flour
1 tablespoon baking powder
½ teaspoon salt
½ cup sugar
1 cup cornmeal
½ cup butter
1 egg
¾ cup milk
Mix the flour, baking powder, salt, and sugar together, then stir in the cornmeal. Melt the butter, add the egg and milk, and combine well. Stir the liquid ingredients into the dry ingredients and combine just until moistened. Fill greased muffin cups and bake at 375° F for 15-20 minutes.
FROZEN OREO DESSERT
2 8-ounce packages of Oreo Crunchies (crumbled Oreos), finely crushed
6-8 tablespoons butter, melted
½ gallon vanilla ice cream
1 16-ounce jar fudge topping
1 8-ounce container Cool Whip (extra creamy)
Set aside 1 cup of the crushed Oreos. Mix the rest with the melted butter. Spread in a greased 13×9 dish.
Allow the ice cream to thaw slightly. Then slice it and place over the Oreo/butter mix.
Spread the Cool Whip over the ice cream.
Top with the fudge (warmed very slightly in a microwave), then the remaining cup of crushed Oreos.
Cover and freeze. Usually takes 2-3 hours before it’s ready to serve.
OATMEAL-RAISIN SCONES
1¼ cup flour
1 teaspoon baking powder
½ teaspoon baking soda
¼ teaspoon salt
¼ cup sugar
4 tablespoons butter
¼ cup vegetable shortening
1 cup oatmeal
⅓ cup raisins
⅓ cup buttermilk
Mix the flour, baking powder, baking soda, salt, and sugar in a medium bowl. Cut the butter and add to the dry ingredients, mixing with a pastry cutter. Add the shortening, mixing with a pastry cutter until the mixture has the texture of oatmeal.
Stir in the oatmeal and raisins. Add the buttermilk and stir until the dough is moist.
Knead gently into a ball. Sprinkle a board with flour and pat the dough into a circle about 7-8 inches across and ½-¾ inches think. Cut into 8 pie-shaped pieces. Place on a nongreased cookie sheet. Paint tops with melted butter.
Bake for 15-20 minutes at 375° F, until just slightly brown.
PIZZA
Dough:
1 cup milk (skim is okay)
1 ¼-ounce package dry yeast
2 tablespoons canola oil
2¼ cups flour
1 tablespoon sugar
½ teaspoon salt
Warm the milk over low heat and dissolve the yeast in it. Mix with the remaining dough ingredients. Transfer to a greased container, cover (with saran wrap and a dish towel), and let rise for 1 hour.
Sauce:
1-2 tablespoons extra-virgin olive oil
1 small onion, chopped
1 12-ounce can diced tomatoes
1 8-ounce can tomato sauce
1 teaspoon oregano
1 teaspoon sugar
1 teaspoon salt
1 bay leaf
Heat the oil in a large skillet over medium-high heat. Add the onions and sauté 5 minutes. Add the remaining sauce ingredients and bring to a boil. Reduce the heat and simmer for 30 minutes, stirring occasionally, until the sauce is thick. Remove the bay leaf.
Toppings:
8-12 ounce mozzarella cheese, grated
1 15-ounce can pitted black olives, drained and quartered lengthwise
10-15 mushrooms, sliced and sautéed
Assembling and baking
Spread the dough in a thick 12-inch baking pan. It may help to bake the dough uncovered at 425° F for 5 minutes. Spread the sauce over the dough. Cover with the toppings. Bake uncovered at 425° F for 20-25 minutes. Allow to cool for 10 minutes before serving.
SPINACH, ROASTED RED PEPPER, AND CORN ENCHILADAS
Filling:
1 cup low-fat cottage cheese
1 10-ounce box frozen chopped spinach, thawed
1 medium onion, finely diced
½ teaspoon ground cumin
1½ cups frozen corn, thawed
1 7-ounce jar roasted red peppers, patted dry and diced (1 cup diced)
2 tablespoons grated parmesan cheese
¼ teaspoon salt
½ teaspoon dried oregano
Puree the cottage cheese in a food processor or blender until smooth. Scrape it into a medium-size bowl.
Place the spinach on a strainer and press out all its liquid with the back of a large spoon. Set aside.
Heat 2 tablespoons of water in a large skillet over medium heat. Add the onion and sauté, stirring frequently, until gold brown and soft, about 10 minutes. Add the cumin and cook 2 minutes to “toast” it. Stir in the spinach and cook 2 minutes, tossing frequently. Let the mixture cool, then stir it into the cottage cheese along with all the remaining filling ingredients. (The filling may be prepared and chilled up to 24 hours in advance.)
Sauce:
1¼ cups mild or medium salsa
½ cup heavy cream
¼ cup milk
Combine the salsa, cream, and milk in a small bowl.
Assembling and baking:
8 8-inch flour (whole wheat) tortillas
1¼ cup grated Monterey Jack cheese
Butter a 9×13-inch baking dish, or 2 smaller similar baking dishes. Divide the spinach mixture into 8 portions and place a portion along the bottom of each tortilla and roll tightly.
Spoon a thin layer of the sauce on the bottom of the baking dish. Place the enchiladas in the dish, then spoon on the remaining sauce. Sprinkle some cheese along each enchilada. (The enchiladas may be prepared to this point up to 8 hours in advance. Cover and chill if longer than 1 hour. Bring to room temperature before baking.)
Bake, covered, 25 minutes at 350° F. Remove the cover and bake 5 more minutes, or until golden and bubbly.
VEGETABLE ENCHILADAS
1 medium onion, chopped
2 medium zucchini, diced
1 teaspoon dried oregano
1 15-ounce can kidney beans, drained, rinsed, and chopped
1 4-ounce can diced green chilies, drained
1 28-ounce can tomato puree (or crushed tomatoes)
½ cup heavy cream (or half-and-half, or evaporated milk)
2 cloves garlic, pressed or minced
salt
10 8-inch flour tortillas
1-1½ pounds Monterey Jack cheese, grated
Filling: Heat 2 tablespoons of water in a large skillet over medium-high heat. Add the onion and sauté 3-5 minutes, until tender. Stir in the zucchini and oregano and cook until tender but not mushy, about 7 minutes. Remove the pan from the heat and stir in the kidney beans, chilies, and salt to taste. Let the mixture cool.
Sauce: Combine the tomato puree, cream, garlic, and ¼ teaspoon salt in a bowl.
Assembling the enchiladas: Pour a layer of sauce on the bottom of 2 3-quart (13x9x2-inch) baking dishes. For each enchilada, spoon about one-tenth of the filling along the center of a tortilla; then sprinkle on some cheese; then roll the enchilada and place seam-side down in a baking dish. Spoon the remaining sauce over all of the enchiladas. Then sprinkle the remaining cheese over the top.
Baking: Bake, uncovered, at 350° F for 25 minutes, or until bubbly. Let sit 5-10 minutes before serving.
Lane Kenworthy 