Tag Archives: vegan recipes

02

Nov. ’20

Red pepper delight (vegan)

This recipe enhances the natural flavor of red peppers. The main ingredient is red peppers and the other ingredients either enhance their flavor or add nutrition. The peppers can be served as a side dish or in a sandwich. It’s yummy and nutritious!

Makes about  2 1/2 cups

Ingredients

2 Tbsp coconut oil

1 Tbsp rice vinegar

2 Tbsp raw sunflower seeds

3/4 tsp fresh green herb (such as rosemary, tarragon, or savory [I used winter savory]), minced

3 medium-large size red peppers, sliced thinly (about 3 cups)

2 Tbsp very fresh parsley, minced

½  tsp salt (not coarse)

Steps

  1. Mix coconut oil, rice vinegar, green herb, and sunflower seeds in a dish.
  2. Add the sliced red peppers and mix well.
  3. Sprinkle the parsley, and then the salt on top. Do not mix.
    red pepper 1
  4. Let the red pepper dish sit for 1/2 hour.
  5. Mix.

Note

This red pepper dish can be kept in the refrigerator for a week.

 

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10

Sep. ’20

Beety beet spread (vegan)

 

There are many yummy and nutritious spreads called beet spread that are based on hummus beans, nuts, or yogurt/sour cream/cheese. I wanted to eat a beet spread that is based on beets, so this is the spread I was inspired to make. It’s yummy and nutritious!

Makes about  1 2/3 cups

Ingredients

1 2/3 cups chopped roasted beets

1 tsp chopped fresh ginger

1 tsp nutritional yeast

¼ tsp cinnamon

¼ tsp ground cumin

1 ½ – 2 tsp balsamic vinegar

3 Tbsp olive oil

½  tsp salt

1-5 Tbsp water

Steps

  1. Place chopped beets and ginger in a food processor, and process until they are in small pieces, but not ground.
  2. Add the spices, balsamic vinegar, and oil, and process until the mixture looks uniform and somewhat easy to spread.
  3. Taste the mixture, and adjust spices and vinegar to taste.
  4. Add 1-2 Tbsp water, process the mixture, then check that the mixture is the right consistency for spreading. If it’s not, add more water and process until it reaches the consistency you like.

The beet spread is ready to use or store in the refrigerator.

Note

Every week, I roast 10-15 beets so that I’ll have a ready supply of roasted beets. I clean the beets well, leaving the skins intact, trimming the crown and tail, and cutting off hard parts and roots.

 

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15

Apr. ’18

Vegan veggie-lentil scramble

Vegan veggie lentil scramble 2

I am in the process of working my way into eating vegan. It’s a process because I like eggs, mainly because they are quick to prepare and versatile. I asked Spirit for help with my transition, and I received this egg substitute recipe that was relatively quick to prepare and tasty–not amazingly tasty, but tasty enough to be included in Yumtritious Eating! I will be receiving more scramble recipes to help me with my move to veganism.

 Makes 2 cups, 1 serving

Ingredients

1 tsp mustard

1 Tbsp water

1/4 tsp tahini paste (from whole sesame seeds is best)

1 small radish

1/3 cup red lentil flour

1 medium size or 2 small tomatoes

1 1/2 Tbsp vegetable oil, preferably cold pressed

Salt to taste

Steps

  1. In a bowl, mix the mustard and water, then mix in the tahini paste.
  2. Dice the radish (equal to 3-4 Tbsp), then add it to the bowl and mix it in well.
  3. Add the red lentil flour to the bowl and mix it in well. The mixture will be crumbly.
  4. Dice the tomato (equal to 3/4-1 cup), then add it to the bowl and mix it in well.
  5. In a medium sized skillet, heat the oil over medium heat.  (Make sure the bottom of the skillet is completely covered by the oil because lentil flour can get stuck.)
    Vegan veggie lentil scramble 1
  6. When the oil is hot, spread the mixture thinly in the skillet so that as much as possible is touching the skillet. Leave it to cook for 4 minutes.
  7. With a spatula, flip the mixture over and continue cooking for 2-3 minutes.
  8. Remove the skillet from the heat, and immediately scoop the mixture onto a plate.

 

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22

Mar. ’18

Creamy Ginger-Beet Soup (vegan)

Soup-creamy ginger beet

This soup is a healing soup, full of the force of its healing ingredients. If you’re not a ginger fan, skip this recipe because the ginger flavor is strong. You can add more garlic to increase the garlic flavor and effects (I would have used more when I made the recipe, but I had run out of garlic.)

This soup is especially helpful when healing from viral and prion infections. (I never heard of a prion infection until I spiritually received the instructions for this soup. A prion infection is not well understood, but it can be treated. Fortunately, prion infections are rare.)

This soup is great to eat at any time, especially when you’re feeling fine, because it’s yummy and nutritious!

Ingredients

Soup-creamy ginger beet ingredients

1 Tbsp olive oil or other vegetable oil

1 large onion, chopped

2 bay leaves

2 medium garlic cloves, chopped

1 large piece of ginger chopped (2-3 Tbsp)

4 beets, peeled and chopped (equal to 4 cups)

1 tsp dried tarragon

2 medium white potatoes, peeled and chopped (equal to 3 cups)

7 cups water

1 Tbsp tahini paste (from whole sesame seeds is best)

1 1/2 tsp salt

1/2 tsp white pepper

Additional salt and pepper to taste

Steps

  1. In a large pot, heat the olive oil on medium heat and sauté the chopped onion and bay leaves for 5 minutes.
  2. Add the chopped garlic and ginger, and sauté for 2 minutes.
  3. Add the chopped beets and mix well, then add the tarragon and mix well.
  4. Add the water and white potatoes.
  5. Bring the soup to a boil, lower the heat, cover, and cook for 40-50 minutes (the smaller the pieces of beets and potatoes, the quicker the soup cooks).
  6. Check that the beet pieces are soft. If they aren’t soft, cook for 10 minutes more.
  7. Remove the two bay leaves, then stir in the tahini paste, salt and pepper.
  8. Remove from heat, then puree. Taste and correct the seasonings. if needed.
Servings: 6-8
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13

Mar. ’18

Creamy Orange Soup (vegan)

Orange soup

This soup is versatile and changes according to the orange-colored vegetables in your kitchen. If you have a large piece of pumpkin or a butternut squash, the flavor of the soup will be dominated by the pumpkin/squash. Larger amounts of carrots or sweet potatoes will also change the flavor. I prefer to have a balanced amount of orange vegetables so that their flavors mix and don’t dominate. The zucchini doesn’t affect the color, but adds slightly different nutrition and lessens the dominance of the other vegetables. In many creamy soup recipes, dairy thickeners are used. In this recipe, white potatoes add the creaminess and additional nutritional value.

The soup will be pureed, so you don’t need to chop the vegetables into tiny pieces (unless you want the soup to cook more quickly).

Ingredients

3 Tbsp olive oil or other vegetable oil

1 large onion, chopped

3-4 medium carrots, chopped

1 medium/large piece of pumpkin or a butternut squash, chopped

1 large sweet potato, chopped

3 medium garlic cloves, chopped

2 medium zucchini, chopped

2 medium white potatoes, chopped

8 cups water (or more, depending on the amount of vegetables and if you want the soup to be thinner)

3 tsp natural bouillon powder

2 tsp salt

1/2 tsp white pepper

1/4 tsp nutmeg

Additional salt and pepper to taste

Steps

  1. In a large pot, heat the olive oil and sauté the chopped onion until starting to soften.
  2. Add the rest of the chopped vegetables (except the white potatoes) and sauté for 5 minutes.
  3. Add the water and white potatoes.
  4. Bring the soup to a boil, then add the bouillon, salt, and pepper.
  5. Lower the heat, cover, and cook for 45 minutes.
  6. Stir in the nutmeg.
  7. Remove from heat, then puree. Taste and correct the seasonings. if needed.
Servings: 8-10

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08

Jan. ’18

Chicory Leaves with Lentils and Hazelnuts (vegan)

 

Chicory leaves and lentil hazelnuts

Today I went to the local Farmers Market and picked up several bunches of chicory leaves. This is the season for chicory, and it looked so inviting that I had to buy it. (It’s not pretty and it was rather dirty, but it called to me nonetheless.)

Chicory leaves

The chicory I bought is grown near my home in the middle Galilee, and it looks like the varieties called Catalogna and wild chicory. It was full of soil so I washed it well using the instructions for “Cleaning leafy greens and other dirt-filled veggies” on the Food Prep Tips page.

Chicory is very nutritious, so it’s a worthwhile green to learn to work with. Once I got it home, I had no idea what to do with it so I asked Spirit for a yumtrititious recipe. Since it’s cold outside, I wanted to make a warm dish, and I was hungry so I wanted a recipe that I could make in under an hour. Here is the recipe that Spirit gave me. Thanks, Spirit!

The recipe has two parts: the chicory part and the lentil-hazelnut part. I’ll present the instructions for each part separately, but I made them at the same time.

Chicory Leaves with Lentils and Hazelnuts -cooking

Makes 4 cups 

Ingredients for the Lentil-Hazelnut mixture

1/2 cup green lentils, sorted and washed

1 1/4 cups water

1 tsp turmeric

1/3 cup chopped hazelnuts

1/4 tsp mustard powder

1/8 tsp black pepper (in most of my recipes I use white pepper, but here I wanted a stronger pepper taste)

 

Steps

  1. In a small pot, bring the lentils, water and turmeric to a boil, then lower the heat. Cook the lentils for 20-25 minutes until the water has evaporated. The lentils should be a bit chewy and not soft. (Add 1-3 Tbsp water during the cooking to keep them from sticking to the bottom of the pot.)
  2. Mix in the chopped hazelnuts and continue cooking for 5 minutes. Stir regularly to keep the mixture from getting too stuck to the pot.
  3. Turn off the heat, then add the mustard powder and pepper.
  4. Set pot aside.

Ingredients for Chicory saute

3 Tbsp olive oil

2 medium size onions, chopped

7 cups (packed) chopped chicory

1 1/2 tsp cardamom

1 tsp coarse salt

1/4 c milk substitute (I used rice-almond milk)

Steps

  1. In a large pot, saute the onions in olive oil until the onions are soft (5-6 minutes).
  2. Add the chicory and saute 7 minutes.
  3. Stir in the salt and cardamom, then add the milk substitute and stir until the milk is completely mixed in.
  4. Remove from heat and add the lentil-hazelnut mixture.

 

 

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27

Nov. ’16

Quinoa and leafy greens (vegan, dairy-free)

quinoa-with-leafy-greens

 

Tasty, nutritious side dishes add color and variety to a meal. This quinoa dish has subtle flavor from pistachios and blackstrap molasses.

Makes 7-ish cups

Ingredients

1 1/2 cups white quinoa, rinsed

3 cups water

1 Tbsp Tamari sauce

1/4 – 1/3 cup pistachios

——-

3 Tbsp cold-pressed vegetable oil

1 cup chopped onion

1 tsp cumin seeds (not ground)

1 1/2 tsp blackstrap molasses

6 packed cups spinach, coarsely chopped

3 large chard leaves–stalks cut away from the leaves. Stalks diced. Leaves coarsely chopped (Keep the stalks and leaves separate)

1 tsp paprika

1 tsp coarse salt

1/8  tsp pepper (I used white pepper)

Steps

  1. Make the quinoa: put the quinoa, water, and Tamari sauce in a small pot and bring to a boil over medium heat. When the water boils, lower the heat and cover the pot. Cook for 18 minutes. Turn off the heat and add the pistachios to the pot, but don’t mix them in. Cover the pot and keep it covered until the leaves have been cooked.
  2. In a large pot, heat the oil over medium heat and saute the chopped onion until soft.
  3. Add the cumin seeds and blackstrap molasses and stir fairly constantly for 3 minutes.
  4. Add the chopped chard stems and stir fairly constantly for 3 minutes.
  5. Add the chopped spinach and chard leaves and stir until they have wilted.
  6. Add the paprika, salt, and pepper. Mix well, then remove the pot from the heat.
  7. Stir in the cooked quinoa.

Notes

  • You can add up to 3 cups more spinach or chard without it affecting the flavor of the dish.
  • If you don’t have cumin seeds, you can use ground cumin but add it in step 4 with the chard stems.

 

 

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31

Mar. ’16

Okara-Zucchini Mix (vegan and dairy-free)

 

okara-zucchini mixUsing the pulp from juices and drinks is very important so as to minimize waste and receive the full nutritional value that foods have to offer. When soy milk is made at home, the leftover pulp, called okara, presents opportunities for okara-enriched foods. I will present several recipes using okara, starting with okara-zucchini mix. Okara is versatile and can be added to many foods.

 Makes 4ish cups

Ingredients

2 Tbsp olive oil

2 1/4 cups chopped onion (2 medium onions)

4 cups chopped zucchini (about 4 medium zucchini)

1/4 cup sesame seeds

1 cup okara

3 Tbsp tamari sauce

Steps

  1. In a medium sized skillet or pot, heat the olive oil over medium heat.  Saute the chopped onion until softening.
  2. Add the zucchini and saute until the onions and zucchini are browning.
  3. Add the sesame seeds and saute for 2 minutes.
  4. Add the okara and mix it in well, then add the tamari sauce.
  5. Mix well, then remove the skillet from the heat.

This dish is versatile. I have served it with mashed potatoes, chunky tomato sauce, and black beans.

With tomato sauce

With tomato sauce

Topped with potatoes

Topped with potatoes

Under black beans

Under black beans

 

 

 

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12

Jul. ’15

Onion-Brazil Nut Grain Topper (vegan)

Onion-Brazil nut topper This grain topper turns plain grains into a yummier and more nutritious side dish. The topper can be used on any grain. The nutritional value of Brazil nuts, onions, and dates not only nourishes the body, but also nourishes the desire for very tasty food.

Makes 2 1/2 cups

Ingredients

  • 2/3 cup Brazil nuts
  • 2 large dried dates
  • 1 tsp mustard powder
  • ¼ tsp coarse salt
  • 1 Tbsp water
  • 1 tsp olive oil
  • 1 medium size onion, cut into chunks
  • 2 green onions, white and green parts, cut into pieces for processing
  • 1/3 cup parsley

Steps

  1. In the food processor, process the Brazil nuts until they are small, but not ground. Place in a mixing bowl.
  2. Put the dates, mustard powder, salt, water and oil into the food processor and process until the dates start to stick to the sides of the processor. Add to the mixing bowl, but don’t mix.
  3. Put the onions and green onions into the food processor and process until the onions are chopped into small pieces. Add to the mixing bowl, but don’t mix.
  4. Chop the parsley by hand (for the exercise) and add to the mixing bowl.
  5. Mix the ingredients well, making sure that the date mixture is mixed in well.

The topper is ready to use. The suggested ratio of topper to grain is 3 Tbsp topper to 2/3 cup grain. Onion-Brazil nut topper with grain

Notes

I stored the topper in the refrigerator and ate it the next day on toast. The onion has become sweeter over time, and the topper is really delicious!

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08

Jul. ’15

Beet-rich quinoa (vegan)

 

Quinoa and beets

Tasty, nutritious side dishes add color and variety to a meal. The combination of quinoa and beets in this yumtritious recipe nourishes the body and entertains the senses.

Makes 8-ish cups

Ingredients

3 Tbsp cold-pressed sunflower oil (or other mild tasting oil)

2 cups white quinoa, rinsed

2 medium size beets, peeled and chopped small

1/2 tsp dried oregano

1/4  tsp ginger powder

1 Tbsp fresh ginger, chopped small

4 cups water

1 tsp coarse salt

1/2 cup slivered almonds, toasted

1 cup fresh parsley, chopped

Steps

  1. In a medium-large pot, heat the oil then add the quinoa and chopped beets. Cook, stirring at regular intervals until the beets are blended in with the quinoa so that the quinoa is a uniform shade of pink (8-10 minutes).
  2. Add the oregano and stir for 1 minute.
  3. Add the ginger powder and stir for 1 minute.
  4. Add the chopped, fresh ginger and stir for 1 minute.
  5. Add the water. As soon as the water boils, lower the heat and cover. Cook for 28-30 minutes. The water should be complete absorbed and the quinoa should be somewhat stuck to the bottom of the pot, without burning. Remove the pot from the heat.
  6. Stir in the salt and toasted slivered almonds.
  7. Wait 5 minutes and then stir in the chopped parsley.

Variations

When I originally made the recipe, I used 1/3 cup slivered almonds. The addition of the crunch to the dish is nice so I upped the amount to 1/2. If you prefer less almonds, reduce the amount to 1/3.

If you like fresh cilantro, use 1/2 cup parsley and 1/2 cup cilantro.

Beet-rich quinoa

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