Quinoa & Orzo Salad
Ingredients
- 1 cup quinoa
- 1 cup orzo
- 1 can chickpeas (drain and reserve the liquid)
- 2 medium cucumbers, diced
- small container of cherry tomatoes, sliced in half
- 2 scallions, sliced thin
- 2-3 ribs celery, sliced
- Fresh parsley, chopped
Honey Lime Dressing
- 1 cup of the chickpea liquid (aka "aqua faba")
- 1/3 cup white or regular balsamic vinegar
- juice from 1/2 lime
- 2 teaspoons honey or maple syrup
Instructions
Cook the orzo and quinoa (separately) and let cool. You might want to drizzle a bit of olive oil on the orzo pasta while it is cooling so that it doesn't stick together. Slice all of the vegetables and add the orzo, quinoa, and chickpeas to a large bowl with the veggies. If you have a stick blender, blend together the dressing ingredients, or whisk until foamy. At this point you can add salt and pepper to taste and herbs of your choice. I like to add marjoram and thyme. Stir in the dressing and top with the fresh parsley!
Broccoli & Cabbage Slaw
As part of a healthy diet, cruciferous vegetables are anti-inflammatory and give you a good boost to your immune system. You can substitute Brussels sprouts for the broccoli, or add bok choy, radishes, cauliflower, or any of your favorite vegetables. Before adding the asparagus to this dish (try to get the fat stalks), I trimmed and peeled the lower part of the stalk.
Ingredients
- 1/2 - 3/4 cup raw walnuts or pecans (optional), chopped
- 1 small head broccoli, cut in bite size pieces
- 1/4 head of red cabbage, shredded
- 3 carrots, peeled and shredded
- 1 bunch asparagus, sliced thin
- 1 apple, diced
- 3/4 cup corn, fresh or frozen
- 1/2 red onion
MAPLE MUSTARD VINAIGRETTE DRESSING (Courtesy of Monkey and Me Kitchen Adventures)
- 1/2 cup apple cider vinegar
- 2 tsp water
- 2 tsp tahini
- 2 tsp maple syrup
- 2 tsp ground mustard powder
- 1 tsp garlic powder
- 1 tsp onion powder
- 2 tsp dried minced onions
- 1/4-1/2 tsp sea salt (or pink himalayan)
- 1/4 tsp black pepper
Instructions
In a small bowl, whisk together all of the ingredients for the dressing and set aside. Assemble your salad ingredients in a large bowl. For optional tastiness, you can dry roast the nuts over medium heat in a small pan, stirring frequently so they don't burn. Let them cool before chopping. Toss in with the veggies and drizzle as much of the dressing as you like.
Potato & Broccoli Salad
Get ready for picnic season with this healthier alternative to potato salad.
Ingredients
- 3-4 large russet potatoes, diced
- Small head of broccoli, cut into small pieces
- 15 oz can of chickpeas, drained but reserve the liquid
- 3-4 scallions, thinly sliced
- 2-3 cloves garlic, minced
- Juice of 1/2 lime
- 1/2 cup white wine vinegar
- 1 teaspoon honey or maple syrup
- Salt, pepper, rosemary, thyme
Instructions
Cook the potatoes, drain and cool. I like to cook (microwave or steam) the broccoli until al dente. I also like to sauté the onions and garlic but you can add them raw. Sauteing them brings out the sweetness of the onions. Add the potatoes, broccoli, chickpeas, onions, garlic to a bowl. For the dressing: combine the chickpea liquid (aquafaba, white wine vinegar, honey, lime juice, thyme, and rosemary in a blender cup. (I use a stick blender for the mixture) Blend until smooth and add to the potato and broccoli mixture. Add salt and pepper to taste.
Be creative and add other vegetables or mushrooms.
Tortilla Soup
This uncomplicated, and tasty soup hits the spot and it is quick and easy to make.
Ingredients
- 8 cups Veggie broth,
- I cup cooked rice
- 1 can black beans
- 1 can Ranchero beans,
- 1 can crushed fire roasted tomatoes.
- 1/2 red onion, chopped
- 4 cloves garlic, chopped
- 2 carrots, peeled and sliced
Spices: Cumin, Tumeric, Chile powder, salt, pepper
Instructions
Sweat the chopped onions and garlic in a little veggie broth. Add the spices (I used about a teaspoon each of the Cumin, Turmeric and Chile powder. You can add more later after tasting.
Add the broth and let simmer about 20 minutes. Drain the black beans and add to broth. Add the ranchero beans with sauce included. (I use the 365 brand from Whole Foods. It’s cheap) Add the tomatoes. Simmer another 20 minutes.
Add as much of the cooked rice as you like. Less rice makes it more “brothy.” Top with cilantro, a toasted tortilla and avocado.
Plant Based Paella
My version of this Spanish dish doesn't include meat, but you can add your own.
Ingredients
- 1 fennel bulb, thinly sliced (remove V shaped core)
- 1 onion, thinly sliced
- 4 cloves garlic, thinly sliced
- 4 0z green beans, fresh or frozen
- 1 cup short grain rice, uncooked
- paella seasoning (this is available in little sachets or in the Hispanic section of a grocery store)
- 1 cup fava beans cooked or canned
- 1/4 cup roasted red peppers
- 1/2 cup almonds
- 1 lemon
INSTRUCTIONS
Preheat oven to 400 degrees. Place large oven proof skillet over medium heat with a little vegetable broth (or 1 tablespoon olive oil). Add fennel, onion and garlic, sprinkle with salt and cook, stirring occasionally until softened . Add the rice, cook and stir til rice is glossy, about 2 minutes.
Add the paella seasoning and cook and stir until fragrant (1 minute). Add 2 cups water and 1/2 tsp salt and bring rice to boil. Reduce heat and simmer about 10 minutes.
Trim green beans and cut into 2-inch pieces. In a large bowl, toss green beans, fava beans and red peppers, season with salt and pepper. Add the vegetables on top of the rice and spread evenly (after the rice has simmered). Place skillet in oven and bake about 15 minutes.
Toast the almonds in a small pan until lightly browned, then roughly chop.
When rice is finished baking, return to medium heat and cook until the bottom of the rice becomes crisp - 2 or 3 minutes. Halve the lemon and squeeze half over the rice. Sprinkle with the almonds.
