Lentil Oat “Meat”balls
1 c brown or green lentils
2 c veg broth
1/4 c breadcrumbs
1/2 c oats
1/2 c shredded carrots
1/2 c diced sweet or yellow onion
1 3/4 t tomato paste
1 t dried oregano
1 t dried basil
3/4 t salt
1 - 2t minced garlic
Egg replacement equaling one egg (I use Bob’s Red Mill)
Rinse lentils and pick out any ones that look weird, then put in pot with 2 c of veg broth. Rapidly simmer for a few mins then gently simmer for about 3 mins. If you need to add more liquid so they don’t dry out please do. Do not let them dry out all the way. You can always drain off excess liquid. Remove from heat when done and put in a separate bowl. Do not over cook the lentils. They should not be mushy! Start checking them out about 20 minutes
Heat a skillet and add a tiny bit of broth or water until it is “sizzling” then add the onions and cook until they’re clear and light brown. Should take about 8 minutes. Stir in the carrots and cook those until they are soft which should take about 3 minutes. Add the garlic and stir it for about another minute. Add tiny bits of broth or water as needed.
Place the oats and the breadcrumbs in a food processor and pulse to break up the oats to about the consistency of bread crumbs . Add the cooked lentils, onions, carrots, tomato paste, oregano, salt and pepper and pulse again a few times until mixture is starting to combine well. Add the egg replacement and again pulse until they combine but aren’t getting too sticky. Refrigerate for 1-2 hours.
Preheat the oven to 425 degrees and line with parchment paper and spray lightly with cooking spray. Roll the “meatballs” into balls that are anywhere between 1 inch to an inch to 1 1/2 inches around. If you have kids have them do it. Totally say because there’s no animal products in here and kids love it. Bake for 10 minutes until browned, then flip them over and cook for about another 10 minutes until they’re slightly crispy.
Serve over pasta with your favorite sauce or make a meatball sandwich on a nice whole grain roll.
Please note that these will not have the firmness of meatballs made from meat. If you have a meatball sandwich and might be a little messy but who cares! I promise it will be delicious!
Brown rice pasta veggie lasagne
14-oz. pkg. firm tofu, well drained
½ cup chopped fresh basil
⅓ cup chopped fresh Italian parsley
⅓ cup pine nuts, toasted
2 cloves garlic, peeled (I don't use, but do if you like garlic)
2 Tbs. lemon juice
1 tsp. salt
2 T nutritional yeast (optional)
½ tsp. red pepper flakes
¼ tsp. sugar
1 Tbs. olive oil
4 medium-size zucchini, cut into ½-inch slices (about 3 cups)
1 very thinly sliced large eggplant
5 cups marinara sauce
16 no-cook lasagna noodles (9 oz.)
1. Preheat oven to 350°F. Coat 13×9-inch baking dish with cooking spray. Combine tofu, basil, parsley, pine nuts, garlic, nutritional yeast, lemon juice, salt, red pepper flakes and sugar in food processor; blend until smooth and similar to ricotta in texture.
2. Put oil and zucchini and eggplant in large nonstick skillet. Sauté 3 to 5 minutes over medium-high heat, or until just tender. Don't worry too much because it will be bake long enough to soften up.
3. Spread 3 Tbs. marinara sauce over bottom of prepared baking dish. Cover with layer of noodles, overlapping slightly, half of tofu mixture and half of zucchini/eggplant mixture. Top with another layer of noodles, remaining tofu and zucchini, and 1/2 cup sauce. Finish with another layer of noodles and remaining sauce.
4. Cover with foil, and bake 1 hour. Let rest 10 minutes before serving.
Rikki's Veggie Bowl
My sweet neighbor and her husband switched to a whole food plant based diet 6 months ago after learning he had brain cancer. He has had surgery and is recovering amazingly well. She had us over for dinner and made this bowl which is to die for. I have made it for dinner parties and it is delish.
4 large beets cut into bite sized pieces
1 butternut squash cubed
6 medium sized yukon gold potatoes
1 lb broccolini (baby broccoli- you can use regular broccoli crowns) - cut into bit sized pieces
2 red peppers cut into small 1/2 inch pieces
2 c farro
2 T olive oil
1 pack of Beyond Meat Beefy Crumble
savory sauce - recipe from the Spot in Hermosa Beach. sometimes I will just go there and buy it!!! It's nice to have some frozen and ready for next time too.
Cut all veggies into bite sized pieces.
Start cooking farro according to directions. It takes a while so get it going first
Take beets, butternut squash and toss with 1/2 T olive oil, 2 T tamari salt and pepper. Roast at 425 degrees until tender and the bottom is a bit brown. About 25 - 30 mins
Roast potatoes tossed in 1 T olive oil and 1 t dried thyme on a separate tray because they take longer... about 45 mins.
Roast broccolini and red peppers tossed in 1/2 T olive oil and bit of veggie broth just to wet them for about 15-20 mins until some have crisped up a bit.
Once you take broccolini and beets/squash out, add the the Beyond Meat on a cookie sheet to the oven and keep stirring it until it has browned.
Potatoes should be done around the time the Beyond Meat is done.
Make savory sauce. Make extra and freeze some so you have it for next time.
Toast cashews on a pan until they are golden brown
Add farro to bowls, add veggies, and beyond meat, drizzle with a bit of the savory sauce, throw in a few cashews, and enjoy!
Noodle Stir Fry
Noodles and Veggies:
6 ounces soba noodles or brown rice pasta noodles
1 c chopped broccoli or broccolini
3 small bok choy
10 ounces (about 3 cups) sugar snap peas or snow peas
6 medium-sized carrots, peeled
½ cup chopped fresh cilantro (about 2 handfuls)
¼ cup toasted sesame seeds
¼c soy sauce, tamari or Bragg amino acids
1 T rice vinegar
1 small lime, juiced
2 t toasted sesame oil
1/2 -1 tablespoon honey
2 teaspoons freshly grated ginger
1 teaspoon chili garlic sauce or siracha (optional)
Bring two big pots of water to a boil.
Roughly chop peas into 1/2-3/4 inch pieces. Slice the carrots into long, thin strips with a julienne peeler, or slice them into ribbons with a vegetable peeler.
To make the sauce: whisk together the ingredients in a small bowl. Set aside.
Once the pots of water are boiling: In one pot, cook the soba noodles just until al dente, according to package directions (probably about 5 minutes), then drain and briefly rinse under cool water
In the other pot put in the bok choi and cook for a 3 mins, add broccoli for 2 mins, then carrots for a 2 minutes, and finally peas for a minute. Drain veggies in colander.
Combine the soba noodles, snap peas, broccoli, bok choi and carrots in a large serving bowl. Pour in the dressing and toss with salad servers. Toss the chopped cilantro and toasted sesame seeds on top and serve.
Quinoa Chickpea Salad - Love this. Super refreshing and filling! Single serving!
1 cup cooked quinoa!
8 halved cherry tomatoes or 3 medium tomatoes, chopped!
1-2 chopped persian cucumbers!
half a cup garbanzos!
six mint leaves sliced thin into small ribbons! juice from 1/4 of a lime!
2-3 teaspoons of the liquid from the garbanzos! salt an pepper to taste!
mix all veggies with 1 c of quinoa!
toss with mint, lime and garbanzo juice!
add salt and pepper to taste!
8 ounces brown rice spaghetti from Trader Joes
2 tablespoons toasted sesame oil
1 teaspoon minced fresh ginger
1/3 cup creamy peanut butter
1/4 cup Bragg Amino acids or tamari
1/4 cup hot water
1 t sugar (if peanut butter is very nutty and not at all sweet… some are some arent’t even if they don’t have added sugar)
1/4 teaspoon cayenne powder (more if you want more kink to the sauce)
3 Peppers of all different colors (except green) cut into strips
1/2 white cabbage shredded
1/2 c shredded carrots
1 bunch green onions , sliced (white parts only - reserve green parts for garnish)
Cook the noodles according to the directions. Drain. Rinse very well and let cool. Don’t over cook or they get gummy.
Mix in a blender all of the ingredients for the sauce. Taste a little on a noodle to see if you want to add more or less of anything. Mix noodles and veggies and gently fold in the sauce. Top with green onions and chopped nuts.
Organic corn taco shells or any type of soft taco shells. I don't get toto crazy here because my kids won't eat the sprouted kind. I stick with organic so it is not GMO.
All the below are options in a "make your won taco bar" - of course you can get creative and come up with some of your won
green and red peppers
roasted squash (I make this the night after I have roasted some veggies so I have some leftover.
roasted pumpkin seeds sprayed with Bragg Aminos or tamari (after toasting)
pinto or black beans
chopped tomatoes and shredded lettuce
pickles ( I LOVE pickles on my "beef" and roasted potato tacos!!!)
beyond mayo chipolte mayo (SO good)
vegan sour cream (homemade from 1 c soaked cashews, 1 t lemon juice 2 t cider vinegar and 1 T nutritional yeast) or buy store bought
Cube peeled potatoes into 1/2 inch cubes and take a bit of oil (1 T is usually enough for a whole tray) and drizzle over them in a bowl then mix with salt, pepper and a bit of mexican seasonings (or just paprika). Roast at 450 until they are crisp and delish (about 25 mins) (hide from your family or there will be none of these to go into the tacos!! )Broth saute, onions, peppers, and carrots. I usually use 1/2 t olive oil on the pan just to get started then slowly add broth as the veggie soak the broth. Beyond Meat (which I get at Whole Foods) is not quite a "whole food" but it is a great meat free product. It's made from pea protein. It has the consistency of ground beef if you do not cook it that long. I learned the hard way a couple times when I overcooked it and it got pretty mushy. Just cook it til it is warm and it comes out really good. You could take the fiesta and add some tomatoes and salsa to it and heat til just hot.
Create your tacos from all of these ingredients and they are the best!
1 T olive oil
1 large yellow onion, finely diced
1 Tbs. ground coriander
1 1/2 T curry powder
1 1/2 tsp. ground cumin
3/4 tsp. ground turmeric
1/2 tsp. cayenne
1 Tbs. tomato paste
2 cups lower-salt chicken broth or vegetable broth
1/2 cup light coconut milk
Fine sea salt and freshly ground black pepper
1 small cauliflower, broken into 1-1/2-inch florets (about 4 cups)
1 lb. yellow or red potatoes peeled and cut into 1-inch cubes (about 3 cups) Can use sweet potatoes in addition or in lieu of these potatoes
2 medium tomatoes, cored, seeded, and coarsely chopped (about 1-1/2 cups)
2 large carrots, peeled and cut into 1/2-inch-thick rounds (about 1 cup)
One 15-1/2-oz. can chickpeas, drained and rinsed
4 oz. baby spinach (about 4 lightly packed cups)
2 Tbs. fresh lime juice
1 tsp. finely grated lime zest
2 Tbs. chopped fresh cilantro
savory organic tofu or regular cubed tofu(optional)
In a 5- to 6-quart Dutch oven or other heavy-duty pot, heat the oil over medium-high heat. Add the onion and cook, stirring occasionally, until beginning to brown, 3 to 4 minutes. Add water if you need to in very small amounts of pan becomes dry. Reduce the heat to medium (or medium low if necessary) and cook until the onion is richly browned, 5 to 7 minutes more. Add ginger; cook, stirring, for 1 minute. Add the coriander, cumin, curry powder, and turmeric. stir for 30 seconds to toast the spices. Add the tomato paste and stir until well blended with the aromatics, about 1 minute.
Add the broth, coconut milk, 1 tsp. salt, and 1/4 tsp. pepper and bring to a boil. Reduce the heat to medium low or low and simmer for 10 minutes.
Add the cauliflower, sweet potatoes, tomatoes, and carrots. Raise the heat to medium high and return to a boil. Reduce the heat to medium low, cover, and simmer until the vegetables are tender, 20 to 25 minutes. Discard the cinnamon stick.
Stir in the chickpeas, tofu (I like to sear it in a tiny bit of sunflower oil before adding it) lime juice, and zest; cook until the spinach has wilted, about 3 minutes more. Season to taste with salt. Serve garnished with the cilantro.
Veggie "meat" Sauce over Pasta
1/2 of a jarred sauce of your choosing. We like Raos... it does have a lot of oil and sugar in it but we only use 1/2 a jar (and add lots of chopped tomatoes and basil... see below)
2 finely grated zucchini
2 c fresh chopped tomatoes or crushed tomatoes in a jar (all canned have BPA because tomatoes have a lot of acid and would eat through the can )
handful of torn basil
Beyond meat beefy crumbles
Heat tomatoes in sauce and add basil after this cooks for 15 minutes. Cook for a few minutes then add Beyond Meat beefy crumbles just until "meat" is hot. Over cooking makes Beyond meat mushy and "gross" according to my kids.
Serve over brown rice, or whole grain pasta of your choice. My kids prefer plain ol pasta so I use that for them.
I also make this with gold potatoes, and sometimes I add spinach... about 4 cups. I also use the Savory Tofu from Trader Joes in here. Add it when you have about 10 mins of cooking time left.
Stuffed Acorn Squash with Cherries and Walnuts
6 acorn squash
1 1/2 c dry quinoa
2 T Earth Balance organic margerine
3 3/4 c broth (you may need to add more as it's cooking)
3/4 c dried cherries
15 walnut halves that have been halved (so 30 walnut quarters, I guess. math! yay!)
Cut the acorn squash is in half lengthwise and scrape out the seeds. You can save them and roast them with a little tamari or bragg aminos and they are delicious. Put the squash facedown on a cookie sheet that has been drizzled with water. I usually just have some water floating around on the sheet. Not completely covering the bottom. Bake at 425 for about 30- 40 minutes. The squash should be soft and ready to eat when it comes out of the oven.
After the squash goes in, prepare the quinoa with the broth. I usually use just shy of double the liquid as the amount of quinoa. Occasionally I'll have to add more liquid but I don't like it mushy. I cook it until there is just barely some liquid left and the quinoa is the consistency that we like it and shut it off. It absorbs the rest once it is off.
In a separate little pot put the walnut quarters and cherries in with 1 tablespoon of Earth balance margarine. Heat and stir until the walnuts and cherries are coated and heated up thoroughly. Add this to the quinoa and fold it all in well. Add salt and pepper to taste.
Add 1/2 t earth balance to each squash then stuff the quinoa mixture into the squash (which should come out and cool a bit first) with the mixture and throw back in the oven at 425 for 5 minutes or until the top of the quinoa crisps a bit.
I like this because you can roast the squash way early on in the day and make the quinoa early on, and then stuff it in the back in the oven when you are ready for your meal. You can also play around with the quinoa stuffing and add some brown sugar, nutmeg, and/or pumpkin pie spices. My kids like it plain so this is the way I usually make it but I have made it the other way to and it is delicious.
I usually serve this with a salad of some sort and it is the PERFECT meal and looks so pretty.
I'm always adding more recipes..... check back!