lentil stew
It's soup weather and this lentil stew is definitely comfort food. I love to use leeks in recipes, so remember to slice them lengthwise first, then slice into half-moons. Give them a bath in water to remove any sandy sediment. I used a head of escarole in this recipe, but you could substitute any other greens. I also used Passata, which is a tomato puree, strained of seeds and skins, and does not contain seasonings. It is traditionally used in many Italian dishes. This recipe is quick and easy.
Ingredients
- 1 leek, sliced
- 1 shallot, diced
- 5 cloves garlic, minced
- 2 quarts vegetable broth
- 24 oz bottle Passata
- 1 cup uncooked orzo
- Lentils (prepare 1 cup lentils separately)
- 3 bay leaves
- 1 teaspoon each dried basil & oregano
- 1 head escarole, roughly chopped
- Salt & Pepper to taste
Instructions
Cook 1 cup raw lentils according to package directions until tender and set aside. Sauté leek and shallot until translucent, stirring frequently (no oil needed) add garlic and stir a few minutes more. Add the vegetable broth, passata and all the remaining ingredients. Simmer until the orzo is done. Add the lentils and simmer until heated through. Should serve 5.
shepherd's pie
Comfort food at its finest! This plant-based Shepherd's Pie can be modified by adding some lean, organic ground beef. I have found that using Yukon Golds for the mashed potatoes is best as they are creamier. The nutritional yeast is a dairy free way to add a cheesy flavory to the mashed potatoes. You can make this dish heartier by adding 1 cup of cooked lentils.
Ingredients
- 3 lbs Yukon Gold potatoes
- 2 tablespoons nutritional yeast
- 2 bay leaves
- 2 - 2 1/2 cups veggie broth
- 1 onion, chopped
- 3-4 cloves garlic, chopped
- 1 lb portabella mushrooms, sliced
- 1 large carrot, thinly sliced
- 1 cup frozen peas, defrosted under warm water
- 1 cup frozen corn, defrosted under warm water
- 3 tablespoons whole wheat flour (for gluten free, use oat flour)
- 1 teaspoon each: sage, thyme
- Salt and pepper to taste
Instructions
Clean and cube potatoes and place in a pot with cold water and the bay leaves. Boil til tender, drain, remove bay leaves. Add the nutritional yeast and about 1/2 cup of the veggie broth (or almond milk if desired). You can add a bit of plant-based butter as well. Mash until creamy, adding more broth until you achieve your desired consistency. Set aside and let cool.
While your potatoes are boiling, sauté the mushrooms until browned and set aside. In a hot frying pan, sauté the onions until translucent, add the garlic, stirring to prevent sticking. Add the carrots and 2 cups of the broth. Bring to a simmer, add the flour and stir, simmering for 2-3 minutes, stirring so that your gravy will not stick to the pan. Add the peas and corn, salt, pepper and herbs. When the gravy is to your liking, add the mushrooms. Carefully place the vegetable mixture into a 8x8 casserole dish. Top with the cooled mashed potatoes and spread them out evenly with a fork. Bake at 350 degrees for about 20 minutes, keeping an eye on it as it might bubble over. I usually place aluminum foil under the dish. Remove from oven and let sit about 10 minutes.
Mushroom Stew
Here is a hearty stew to warm you during the colder months.
Ingredients
- 1 yellow onion, diced
- 1 cup carrots, sliced
- 1 cup celery, sliced
- Salt & Pepper to taste
- 1 lb mushrooms, cleaned and sliced
- 6 garlic cloves, thinly sliced
- 2 tsp thyme
- 1 tsp oregano
- 1/2 tsp sage
- 2 Tbsp flour
- 1/4 cup balsamic vinegar
- 2 Tbsp soy sauce or Tamari
- 1 lb potatoes, cubed
- 1 cup split red lentils, uncooked
- 1 (15 oz can) tomato sauce or diced tomatoes
- 3 cups vegetable broth
- 2 bay leaves
- parsley for garnish (optional
Heat stock pot and add onions, carrot, celery and a couple pinches of salt and pepper. Cook 8 minutes, stirring frequently. No need to add oil as the onion will add moisture. Add mushrooms, garlic, thyme, oregano and sage. Cook 3-4 minutes, stirring frequently. Add flour, cook and stir for 1 minute. Deglaze with the balsamic vinegar and soy sauce. Add potatoes, lentils, tomato sauce, broth and bay leaves. Cook to just below boiling over medium-high heat, stirring occasionally. Reduce heat, and simmer 15-20 minutes or until potatoes are tender. Season with salt and pepper. Remove bay leaves. Makes 6 servings.
Want to make it heartier? Serve with a dollop of mashed potatoes! Comfort food at its best!
Recipe courtesy of Midwest Foodie Blog
Bean Burger
Batch cooking bean burgers is a great way of having a quick meal from the freezer. Pictured is my burger on a Dave's Killer Bread bun, with lettuce, tomato and mustard. Sometimes I use the Seedtastic bread from Aldi's or a whole wheat pita.
The key to making the burger is getting it to a consistency like ground meat so that it does not fall apart after baking. You can use any type of beans and seasonings that you like. If adding vegetables, which I recommend, use a low water vegetable like kale or broccoli. Spinach or Swiss chard will make it watery. The more veggies you put, the more of a powerhouse of a burger!
Having a food processor for pulsing the beans and vegetables is a bonus and makes the prep quicker and easier.
Ingredients:
2 cans beans drained (I like a combo of pinto, black or garbanzo)
1 bunch kale or broccoli
1 small carton mushrooms (optional)
1 small onion
3-4 cloves of garlic
2 cups cooked rice or quinoa, cooled
1-1/2 cups oat flour, chickpea flour or corn meal (or combo, or sub oatmeal)
2 tablespoons Dijon mustard
Spices: salt, pepper, cumin, turmeric
Instructions:
Pulse beans in food processor or smash with potato masher and place in large bowl. Pulse or chop all vegetables. Add remaining ingredients and knead together with your hands. Start adding the flour until you get a firm consistency. Place bowl in the refrigerator for about 2 hours. This makes your mixture easier to handle. Preheat oven to 400 degrees. Scoop out mixture using a 1/2 or 2/3 cup measuring cup, depending on how big you want your burger. Form burger and place on a large, parchment lined cookie sheet. Bake 20 minutes, flip burgers over, bake additional 10-15 minutes. Once cooled, individually wrap in wax paper and freeze. This recipe should make around 12 burgers.
Ratatouille
This is a summer staple in our house. The abundance of zucchini, yellow squash, and eggplant makes this dish a nutrient dense powerhouse. I prefer the small eggplant as it is more tender. If you don't like eggplant, just use zucchini and yellow squash.
Ingredients
- 1 large onion, diced
- 4 cloves garlic, sliced
- 2 medium potatoes, sliced very thinly
- 1 zucchini, cubed
- 1 yellow squash or eggplant, cubed
- 2 fresh tomatoes or 1 can chopped tomatoes
- 1-1/2 cups vegetable broth
- 1/2 cup fresh basil and oregano (or more if you like)
- salt & pepper
Instructions
Sauté onions in a hot stainless pan, stirring until a bit browned. Add the garlic and stir. Add the thinly sliced potatoes and 1 cup vegetable broth. Add salt to taste. Let simmer on medium until the potatoes are almost tender. Add the tomatoes and vegetables, salt and pepper. Simmer on low until vegetables are tender (you don't want them mushy). Add your fresh herbs. If using dried herbs, use about a teaspoon of each and add them with the tomatoes. This tastes even better the next day!. Serves 6
