Category: Main Dishes

Stuffed Zucchini

zucchini

I stuffed this zucchini with tofu ricotta and Daiya Mozzarella, then baked it over tomato sauce.  It was served over whole wheat spaghetti.  The zucchini gets really tender while it’s baking and goes great with the flavor of the ricotta and tomato sauce.  It also makes a very nice presentation, so it would be great for serving to company.

 

 

Stuffed Zucchini

 

1 recipe tofu ricotta (recipe below)

5 medium zucchini

1/2 cup fresh basil finely chopped

1/2 cup Daiya mozzarella

1 jar vegan pasta sauce

Whole wheat pasta cooked according to package directions (optional)

 

Preheat the oven to 375.  Pour the pasta sauce into a large baking dish and cover the bottom with the sauce. Cut the stem off the zucchini and then cut in half lengthwise.  Using a teaspoon scape all the seeds out of the zucchini to make a space for the ricotta.  Just be careful not to get to close to the skin on the sides and bottom.  Add the basil into the tofu ricotta and mix it well.  Fill the zucchini with the ricotta and lay them on top of the sauce.  When they are all filled sprinkle the zucchini with the Daiya.  Bake for about 30 -40 minutes until the zucchini are tender but not mushy.  Serve over whole wheat pasta.

 

 

Tofu Ricotta

1 block of firm or extra firm tofu drained and pressed

The juice of 1 lemon

5 TBSP of nutritional yeast

2 TBSP Italian seasoning

salt and pepper to taste

Combine all of the ingredients and mash them together.  I like to use a potato masher for this.  It should have the texture of ricotta cheese when it is mashed.  Let is sit in the fridge for at least 30 minutes before you use it.

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Split Pea Soup

soup

Split pea is one of my families favorite soup.  It also happens to be really easy to make and really inexpensive.  Split peas are only about $1.00 per bag.  I usually double the recipe so I have lots of leftovers for lunch the next day.  You can leave the soup chunky or blend it to make it creamy.  This soup can also be made in the crock pot.  Just throw in all the ingredients and let it cook on low all day.

 

Split Pea Soup

 

1 lb bag of split peas washed

2 TBSP olive oil or canola oil

1 medium diced diced

2 large carrots diced

2 stalks of celery diced

2 cloves of garlic minced

6 cups of vegetable broth

2 bay leaves

2 tsp dried thyme

salt and pepper to taste

For a smokey flavor:  1/2 tsp liquid smoke or chipolte tabasco to taste (optional)

 

Stove top method:  Heat the oil in a large soup pot over medium heat.  Add the onion, carrots, celery and garlic to the pot and cook for 10 minutes, stirring frequently.  Add in all the remaining ingredients and bring to a boil.  Reduce the heat and simmer the soup for 45 minutes -1 hour.  Remove from the heat and blend for a smooth and creamy soup or leave chunky.

Crock pot method:  Add all the ingredients to the crock pot and cook on low for 6-8 hours or on high for 3-4 hours.

 

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Broiled Asian Tofu

Vegan Broiled Asian Tofu

I just have to say that tofu is not something that I usually like, in fact I really dislike it.  If something tastes like tofu, I don’t eat it.  This does not taste like tofu.  My kids share my feeling about tofu and they gobbled this up.  It has a sweet and salty flavor to it and it gets a little crisp under the broiler.   I served it with sautéed kale and brown rice, but it would be great on a salad as well.  Just make sure you let your tofu drain really well.  You want as much water out of it as you can get, so it can absorb more of the marinade.   I put my tofu in a strainer and then put a small plate on top of it, then put a heavy jar on the plate to help press out the water.

 

Broiled Asian Tofu

 

1 block of tofu well drained and pressed (just make sure you don’t squash the tofu)

1/2 cup low sodium soy sauce or Bragg’s

1 TBSP rice vinegar

1 tsp ground ginger or 1 TBSP fresh finely minced

1 clove of garlic very finely minced

2 tsp sesame oil

2 TBSP agave nectar, honey or maple syrup

 

Combine the soy sauce, vinegar, ginger, garlic, syrup, and sesame oil in a bowl and mix it well.  Once the tofu is drained slice it into 1/4 inch slices.  Place the tofu slices in a large flat dish (like a pyrex dish), so the slices are in a single layer.  Pour the marinade over the tofu.  Let it marinate for at least 30 minutes, turning it once (the longer it sits in the marinade the better).

Turn the broiler on high.  Place the tofu on a lightly oiled baking sheet and broil it for 10 minutes and then turn it over.  Broil it for 5-8 minutes on the other side.  Just watch so it doesn’t start to burn.  It should be very well browned with slightly crispy edges when it is done.

Pout the remaining marinade into a small sauce pot and bring it to a boil.  Turn off the heat.  Serve it over the tofu.  It is also great on brown rice and greens.

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Phyllo Cups with Cashew Ricotta and Sun Dried Tomato Sauce

Vegan phyllo cups with cashew ricotta and sun dried tomato sauce

This is what I served for our Easter dinner, but it would be great for any special occasion or holiday.  The phyllo cups make a very elegant presentation, but really are not difficult to make.  Phyllo can be a little tricky the first time you use it.  Just remember to keep the phyllo covered with a damp towel and you should have no problems.  The filling is mostly raw so there is not a lot of cooking time and a lot of it can be made ahead.  The cashews and the sun dried tomatoes need to be soaked for a few hours at least, or overnight, before you start to prepare them though.   After all the treats we had around Easter, it was nice to enjoy a nice light dinner.  I had a lot of the fillings left over, so I blended the ricotta and the tomato sauce together and served it over whole wheat pasta the next day.

 

Phyllo Cups with Cashew Ricotta and Sun Dried Tomato Sauce

Make 12 cups

 

Cashew Ricotta:

2 cups raw cashews soaked for at least 2 hours or overnight

1 cup water

Juice of 1 lemon

1 tsp salt

2 tsp Italian seasoning

2 TBSP nutritional yeast

 

After soaking the cashews, put all the ingredients in a food processor and blend together until it is mostly smooth.  You want it have a little texture left.  Put in a bowl and set aside until your cups are ready.

 

Sun Dried tomato Sauce

1 cup sun dried tomatoes soaked for a few hours or overnight

2 TBSP olive oil

1 clove of garlic

1 tsp salt

1 cup loosely packed fresh basil

1/2 -3/4 cups of water

 

After soaking the tomatoes, put all the ingredients in a food processor and blend together until it is mostly smooth.  Add the water a little at a time until you get a thick sauce.  Put in a bowl and set aside until your cups are ready.

 

Phyllo Cups

1 package of phyllo dough thawed (the kind I used was divided in 2 packs in the box, I just used 1)

1/3 cup melted Earth Balance

prepared cashew ricotta

prepared sun dried tomato sauce

1 small zucchini very thinly sliced

 

Preheat the oven to 375.   Spray a 12 cup muffin pan with cooking spray or lightly butter it.   Open the package of phyllo on a cutting board and place a damp towel over it until you are ready to start.  Cut the phyllo into 4 X 4 squares and cover with the towel again.  Take 4 sheets of the phyllo out (keep the rest covered) and lightly brush the first with Earth balance, make sure to get all the way to the edges.  Lay another sheet on top at a slight angle and brush with butter.  Repeat with the next 2 sheets.  Make sure you place them at different angles.  Lightly press the phyllo into a cup in the muffin pan.  Repeat this until all 12 cups are filled with phyllo.  Bake the phyllo cups about 8 minutes.  Check them frequently because they can burn quickly.  The cups should be a nice golden brown when they are done.

 

Let the phyllo cups cool for a few minutes and then remove them from the pan.  Put a heaping tablespoon of the cashew ricotta in the bottom of each phyllo cup.  Top the ricotta with a few zucchini slices then put in a few teaspoons of the sauce.

 

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Vegetable Coconut Curry

Vegan Vegetable Coconut Curry

After weeks of warm weather we have had a few cold days here in North Carolina, so I wanted something warm and filling.  I also have been craving curry, so this dish was perfect.  Curry is one of my favorite things to eat.  I love all the bold flavors and the spice.  For this curry, I roasted the veggies, put in some chick peas and I served it over brown rice.

 

Vegetable Coconut Curry

 

3 TBSP canola oil or olive oil

1 small head of cauliflower

3 carrots

1 can chick peas drained and rinsed

1 onion diced

2 cloves of garlic minsed

1 can of coconut milk

1 cup of vegetable broth

1 tsp salt

2 tsp of  ground ginger or 1 tbsp of fresh ginger minsed

2 Tbsp curry powder

1/4 cup chopped cilantro (optional)

Cooked brown rice  (optional)

 

Preheat the oven to 400.  Cut the cauliflower into small florets and chop the carrots into 1/2 inch slices.  Coat the veggies in about 2 Tbsp of the oil and put them on a sheet pan.  Roast the veggies for about 20 minutes until they are tender.  While the veggies are roasting start the sauce.

In a large skillet heat the remaining Tbsp of oil.   Add in the onion and sauté for about 5 minutes.  Add in the garlic and fresh ginger if you are using it, then cook another minute.  Pour in the coconut milk, the broth, ground ginger, curry powder and salt.  Simmer for 10 minutes.  When the veggies are finished roasting, add them into the curry sauce with the chick peas.  Simmer for another 5 minutes.  Stir in the cilantro into the curry if you are using it.   Serve the curry over brown rice.

 

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Broccoli and Cauliflower Soup

soup

The kids the call this monster soup because of the green color the broccoli gives it.  The cauliflower makes this soup very creamy and potatoes give it some richness.  It is a great way to get lots of veggies in kids without them realizing it.  This recipe makes a really big pot of soup, but you can always freeze the leftovers or have it for a quick lunch during the week.

 

Broccoli and Cauliflower Soup

 

2 TBSP olive oil

1 large onion diced

1 head of cauliflower cut into florets

1 head of broccoli cut into florets (you could also use frozen)

2 large potatoes peeled and diced

8 cups of vegetable broth

1 tsp salt

pepper to taste

1/2 cup nutritional yeast

1 cup plain soy milk

 

Heat the oil in a large pot and add in the onion.  Sauté the onion for about 5 minutes.  Add in the broccoli, cauliflower and potatoes.  Cook for a few more minutes and then add in the broth, salt and pepper.  Simmer for about 30 minutes until all the veggies are very tender.  Stir in the yeast and cook another couple of minutes then remove it from the heat.  Blend the soup using an immersion blender or in small batches in a standing blender.  Once the soup is blended stir in the soy milk (do not let the soup boil once the milk is in).

 

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Lentil Meatballs

Vegan Lentil meatballs served over whole wheat pasta.

This is an updated version of my “no”meatball recipe.  I replaced the chickpeas with lentils and they turned out really good.  The lentils give the meatballs a meatier flavor and texture plus they add lots of protein.  Lentil meatballs are perfect served over whole wheat pasta.

 

Lentil Meatballs

makes about 25  1 inch meatballs

 

1  1/2 cups lentils rinsed

1 cup oats

1 small onion

1 large carrot or 2 small

2 cloves of garlic

1 TBSP Olive Oil

2 TBSP ketchup or tomato paste

1/2 cup nutritional yeast

1 tsp salt

pepper

 

Bring a medium pot of water to a boil and add in the lentils.  Cook them for about 25 – 30 minutes until they are tender.  Strain the lentils and let them cool, so you can handle them.

Preheat the oven to 375.  In a food processor finely grind the oats and put them in a large mixing bowl.   Then put the garlic, onion, and carrots in the processor and finely chop them.  Heat the oil in a skillet and sauté the onion mixture for about 5 minutes.  Add it in with the oats.

Next put about 3/4 of the lentils in the food processor and puree them.  Add the pureed and the remaining whole lentils into the mixing bowl with the veggies and oats.  Add all of the remaining ingredients in and then mix it thoroughly.  You will need to use your hands to get it all combined.

Lightly oil a baking pan.  Roll the lentil mixture into about 1 inch meatballs and place the meatballs on the pan.  Bake them for about 25-30 minutes turning the meatballs at least once.

Serve the meatballs with whole wheat pasta and your favorite sauce.

 

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Caulifredo Pasta

Vegan Caulifredo

I think this is one of the easiest pasta sauces I have ever made.  The kids named it caulifredo because it is made with cauliflower and it is super creamy and a little cheesy like alfredo sauce, only with almost no fat.  I roasted the cauliflower before blending it for the sauce, which really brings out the flavor.  This is also a very budget friendly pasta dinner.  Pasta is always a kid pleaser in my house, but I think caulifredo is going to be a new favorite.  The kids devoured it and then were asking for seconds and then thirds.

 

Caulifredo Pasta

 

1 Lb whole wheat pasta

1 head of broccoli cut into small florets (optional, you could use frozen as well)

1 small head of cauliflower

1 1/2 cups plain soy milk

1/2 cup nutritional yeast

1 tsp salt

pepper to taste

 

Preheat the oven to 400.   Cut the cauliflower into small florets and put them on a lightly oiled baking pan.  Roast the cauliflower for about 15 minutes.  Check it after 10 minutes and toss to around.  When it is done it should be fork tender.

While the cauliflower is roasting cook the pasta according to the box directions.  If you are using broccoli add it in with the pasta about 4 minutes before it is finished boiling.  When the pasta and broccoli is finished drain it and then return it to the pot or put it in a large serving bowl.

When the cauliflower is finished roasting put it into the blender with 1 cup of soy milk, nutritional yeast, salt and pepper.  Blend it until smooth adding more milk as it needs it.  Jut keep checking the consistency, you want it to be thick and creamy.  Pour the sauce over the pasta and mix it until well combined.

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Lentil “Meat”Loaf

Lentil Meatloaf

Lentil “Meat”loaf is very hearty and full of great flavors, but it has very little fat unlike a traditional meatloaf.  The lentils and the mushrooms really give this a meaty flavor.  The lentils also provide a ton of protein.   This would go great with mashed potatoes and gravy.

 

Lentil “Meat”Loaf

serves about 6

 

3 TBSP ground flax seeds

6 TBSP hot water

2 cups of oats

2 TBSP olive oil

1 onion

1/2 lb mushrooms

1 carrot

2 cloves of garlic finely minced

1  5 oz bag spinach washed and roughly chopped

1 tsp thyme

4 cups cooked lentils cooled (about 1 3/4 cups dry)

3 TBSP tomato paste

salt and pepper

 

Preheat the oven to 375.  Combine the flax seed and the hot water and set side.  Grind 1 cup of the oats in the food processor and put into a large bowl along with the other oats.  Next grind the mushrooms, onion and carrot in the food processor just until they are finely chopped.  In a large skillet heat the oil.  Add in the minced veggies and cook for about 5 minutes.  Add in the garlic and cook for another minute.  Add in the spinach and cook until it is wilted. Remove the pan from the heat and let it cool a little.

Puree half of the cooked lentils in the food processor and add the other half to the oats.  Add in the cooked veggies, the thyme, tomato paste, salt, pepper and flax seed mixture.  Mix thoroughly until it is all very well combined.  You may have to get your hands in there.  Cover a baking pan with parchment or a silpat.  Place the lentil mixture on the pan and form it into a loaf shape.  Cover it with foil and bake for 20 minutes.  Then remove the foil and bake another 20-25 minutes.  Remove the lentil meatloaf from the oven and let it cool at least 5-10 minutes before cutting.

 

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Vegetable Gumbo

Veggie Gumbo

Veggie Gumbo has become one of our new family favorites.  It is so warm and filling with just enough spice.  This time of year I use frozen okra, but in the summer it would great with fresh.  Feel free to add more spice if you like it.  My husband and I just add hot sauce at the table because the kids don’t like spice like we do.

 

Vegetable Gumbo

Serves 6 -8

 

2 cups brown rice

3 TBSP canola oil

3 TBSP whole wheat flour (white will work too)

1 onion diced

4 stalks celery chopped

1 green bell pepper diced

2 carrots diced

2 cups okra

1 28oz can diced tomatoes

3 1/2 cups vegetable broth

1 tsp salt

1 tsp pepper

1/4 tsp cayenne pepper

1 tsp dried thyme

1 TBSP paprika

1 can chick peas drained and rinsed

 

Bring 4 cups of water to a boil and add a few pinches of salt.  Add in the rice and stir.  Turn down to heat to a simmer and cover.  Cook the rice for 45 minutes.  Remove it from the heat and let it sit covered for 10 minutes.

While the rice is cooking make the gumbo.

In a large pan heat the oil over medium high heat.  Add in the flour and whisk it in with the oil.  Cook the flour for about 5 minutes stirring frequently.  Add in the onion, celery, bell pepper, carrots and okra.  Stir until all the veggies are coated in the flour mixture.  Lower the heat and cook for about 10 minutes.  Add in the tomatoes, vegetable broth, salt, pepper, thyme, paprika and cayenne.  Let it simmer all together for about 15-20 minutes, it should get much thicker.   Add in the chick peas and cook a few more minutes to heat them through.  Serve over the brown rice.

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