Tag: vegetarian

carrot soup

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Temperatures are starting to spike but we’re not in the clear yet, it’s only May. Actually this soup is great at room temperature too….that’s how I’ve been eating it to prevent dirtying a pan (lazy).

Feeds 4-6. You will need a blender.

  • 1 # organic carrots
  • 2 medium/small leeks
  • 3-4 celery stocks (1 1/2 cups chopped)
  • 5 cloves garlic, minced
  • 2 T butter
  • 1 qt of low sodium Vegetable Stock
  • 1/2 cup 1/2 and 1/2
  • kosher salt
  • pepper
  • olive oil
  • Garnish
  • 6 oz low fat sour cream or creme fraiche
  • chopped fresh dill
  • chopped fresh mint
  • beet horseradish

Preheat oven to 400 degrees. Peel carrots, remove ends, and cut into 1-2″ chunks. Place carrot chunks on a sheet pan, drizzle with olive oil and add salt and pepper. Toss around to coat carrots. Place in oven and roast for 15-20 min until fork tender. While carrots cook, clean and chop celery, garlic and leeks, using only the white and lightest green part of the leeks. Place celery, garlic, and leeks in a soup pot with 2 T butter, a sprinkle of kosher salt and cracked pepper, cook on med/low until tender. Add stock and roasted carrots. Simmer on med/low for 20-30 minutes. Get out the blender. In batches, blend warm mixture until smooth, then return to pot. Once all soup is pureed, stir in 1/2 and 1/2, taste for salt and pepper and adjust accordingly. For garnish, mix 2-3 T of chopped dill, and 1-2 T chopped mint, into creme fraiche or sour cream. Place a dollop on each bowl of soup and top with a dab of beet horseradish (available in the refrigerated case near dairy products). This can be served warm or cold.

Spring Barley Salad

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A combination of a whole grain, light flavorful vinegarette, and lots of spring vegetables makes for a high protein, high fiber, vegetarian salad, side dish, or one bowl meal. Great as a side for Easter Ham or Lamb. Come on in Spring.

Feeds 8-10 as a side dish. Feeds 4-5 as base to a main course. Takes roughly 45 minutes to make.

  • 1 cup of dried Barley, rinsed
  • 2 cups of chopped, celery
  • 1 small bunch of radish, cleaned and cut into matchsticks
  • 5-6 green onions, sliced on the bias
  • Dill, 1/2 cup chopped
  • Dill pickles, 1/2 cup chopped
  • 1 can of white beans, drained and rinsed
  • Dressing
  • 1/4 cup white wine vinegar
  • 2 T olive oil
  • 2 T dijon mustard
  • 1 garlic clove, minced
  • 1 T agave syrup
  • 1/2 tsp salt
  • generous cranks of black pepper

Boil water and cook barley according to package directions. Set aside to cool. To make dressing combine vinegar-black pepper and blend or whisk together until combined. Prepare all vegetables. When barley has cooled to room temp, add dressing and veg. Fold together to combine. Taste for salt and pepper, add if needed. If serving later you may add oil if salad seems to dry for you liking.

Loaded Vegetarian Taco Dip

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This is probably Taylor’s boyfriend’s favorite snack. Super Bowl anyone? I use the word “dip” reluctantly because it is fully loaded and requires more of a “shovel” than a “dip” of the chip. Buy strong chips to serve with. Don’t be put off by the, seemingly, long list of ingredients or instructions. This recipe comes together easily and is worth the effort.

May take 45 min-1 hour. Gluten Free and Vegetarian (substitutions can be made to make vegan). You will need a serving dish with sides a few inches deep. 

Perfect Super Bowl snack. I bet Taylor Swift would LOVE.
  • 1 package of tempeh
  • 1 T coconut aminos
  • 2 tsp brown sugar
  • 1/2 tsp salt
  • 2 1/2 cups water
  • 3 15 oz cans black beans, drained and rinsed
  • 1 packet low-sodium taco seasoning
  • 1/2 c chopped onion
  • 3 garlic cloves, minced
  • 1 1/2 c tomatillo salsa
  • 2 T canned, chopped green chilies (optional)
  • 2/3 cup grated, sharp cheddar cheese
  • 1 roma tomato diced
  • 1 cup shredded red cabbage
  • 1/4 cup chopped cilantro
  • 1 avacado
  • 2 T light sour cream
  • salt and pepper
  • Tortilla chips

Start by boiling the tempeh to temper it’s bitter flavor. In a small sauce pan combine 2 1/2 cups water, 1/2 tsp salt, 2 tsp brown sugar, 1 T coconut aminos, stir and put over med high heat. While you wait for water to boil, open tempeh package, and slice tempeh into 4 pieces. When water boils, add tempeh to the pan and cover loosely, reducing heat to a simmer. Allow tempeh to simmer for 7 min, then drain and set aside to continue draining and cooling. While tempeh boils and cools, prep the ingredients that will be used as toppers (cilantro, cabbage, tomato). In a small bowl, mash flesh of the avacado, then stir in the 2 T sour cream. Season with a little salt, stir and set aside.

In a large skillet, heat 1 T oil and add the onion and garlic. Warm until fragrant but don’t burn. Crumble the tempeh into the skillet, add taco seasoning and another 1 T oil. Stir to combine, then add 1/2 of the drained beans. Stir with a large spoon mashing most of the beans with the back of the spoons. Add the rest of the beans, chilies, and the salsa, stir to combine. With the heat on low, cover, and let the mixture heat through for a few minutes. Taste mixture adding salt and pepper to taste. Add hot sauce if you’d like, as well.

Transfer bean mixture to your serving dish and top with shredded cheese. Cover the dish, allowing cheese to melt. When cheese has melted, lightly spread avacado and sour cream mixture over cheese. Next, sprinkle with red cabbage, tomato and cilantro. Serve with at room temperature with chips. Touchdown.

 

Frisse and Radicchio Salad with Roasted Rutabaga, Mushrooms and Leeks

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Make room on the holiday table for more fresh vegetables. This is a hearty salad perfect for cool weather, and pairs well with other traditional flavors of Thanksgiving and Christmas. Slightly bitter flavors of the greens and acidity of the dressing will cut the richness of some other holiday favorites (looking at you sweet potato casserole).

Feeds 6-8 as a side dish. Vegan and gluten free. Fairly quick to throw together but the rutabega does need roughly 60 min to roast. Good at room temperature but wait until ready to serve to add dressing.

Beautiful frisse and radicchio salad .
  • Medium bunch of Frisse
  • 1 small radicchio
  • 2 small-medium rutabaga
  • ? oz package of baby bella mushrooms
  • two small leeks
  • 1/2 cup chopped walnuts
  • 1/2 cup dried cranberries
  • 1/4 cup olive oil
  • 1/3 cup balsamic vinegar
  • juice of 1/2 a lemon
  • 1 1/2 T agave syrup
  • 1 tsp dijon mustard
  • 1 garlic clove
  • 1 T rosemary needles
  • 1 tsp salt
  • black pepper

Preheat oven to 375. Wash frisse and radicchio and set aside to dry. Prepare the rutabaga for roasting by removing each end, and using a peeler, peel off the outer waxy layer. Cut each rutabaga into 1/2″ cubes, toss with a little oil and dash of salt and pepper. Spread on a lined and roast for close to 1 hour. Check after 30 min and toss around. Try to prevent rutabaga from getting too soft. After rutabaga is in the oven, remove the root end of leeks and wash well, making sure layers are free of dirt. Remove green end and slice the white portion in 1/4″ circles. Leave circle mostly intact for roasting to prevent burning. Place in a bowl. Slice mushrooms and add to the same bowl. Toss with a little oil and salt and spread on a lined baking sheet. Roast in preheated oven for 40-45 min, watching to not let the mushrooms shrivel too much. Tear 3-4 handfuls of frisse into managable pieces. Remove core from radicchio and thinly slice. To make dressing combine olive through pepper and blend or whisk vigorously. Lightly toast walnuts in a dry pan on the stove. Just before serving, combine frisse, radicchio, rutabaga, mushrooms and leeks in a large serving bowl. Add dressing (you may not need all of the dressing), and toss. Top with toasted walnuts and dried cranberries.

Kale and Farro Salad with Golden Beets

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Perfect salad for fall and winter. Great for a Thanksgiving or Holiday side dish.

Vegetarian. Cheese could be omitted for a vegan dish. Special equipment: Spiralizer. Takes 45 minutes.

Feeds 6-8 as side dish

  • 1 1/2 cups dried farro
  • 4-5 cups shredded kale
  • 1# parsnips
  • 1 small red onion (1 T sugar, 1 1/2 tsp salt, 1/2 cup white wine vinegar)
  • 1 cup chopped flat leaf parsley
  • 1 medium golden beet
  • 1/2 cup chopped brazil nuts
  • 1/4-1/2 cup crumbled goat cheese
  • 1/3 cup white wine vinegar
  • 1/4 cup olive oil
  • juice of 1/2 a lemon
  • 2 tsp agave syrup
  • 1 tsp dijon mustard
  • leaves of 6 sprigs of fresh thyme
  • 1 clove of garlic
  • 1/2 tsp kosher salt
  • fresh black pepper

Preheat oven to 375 degrees. Wash the parsnips well. There is no need to peel them. Discarding each end, cut the parsnips into 1/2″ chunks and place in a medium bowl. Toss with a dash of olive oil and salt, and spread onto a foil lined baking sheet. Place in the preheated oven and roast for 25 min. While parsnips roast, cook farro according to package directions. Drain, and set aside. To make the dressing; combine vinegar through pepper and whisk or blend. To make a quick pickled red onion, slice red onion thinly and place in a bowl with sugar, salt, and vinegar. Let sit while you prepare the rest of the salad. Place chopped brazil nuts in a dry pan and toast just until fragrant. Wash beets well, and remove stem and root end. Using a peeler, peel off outer layer. Using a sprializer with the thin ribbon blade, make 2″-3″ spirals out of the beet, placing in a bowl.

You should now have all of the salad components ready: Cooked farro, roasted parsnips, shredded kale, chopped parsley, pickled red onion (drained), toasted brazil nuts, crumbled cheese, and dressing. In a large bowls, toss farro, kale. and parsnips with dressing. Top with nuts, goat cheese crumbles, and pickled onions. Arrange beet spirals on top. You could also just toss it all together in a bowl.

Kale and farro salad with golden beets. A great holiday side dish.

Summer Wedge Salad with Creamy BBQ Dressing

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A summery twist on the average wedge salad. The BBQ dressing is creamy but light, using a low sugar BBQ sauce for big flavor and low fat yogurt for a creamy texture.

summer wedge salad with creamy bbq dressing

Feeds 4-6. 30-45 minutes

Recipe

  • 1 head of iceberg lettuce
  • 2 ears corn, kernels removed
  • 1/2 red onion, diced
  • 1/2 cup chopped cilantro
  • Juice of 1 lime
  • 1/4 cup chopped banana peppers
  • Big pinch kosher salt
  • 1 5.3 oz container of plain, low fat Greek yogurt
  • 1/2 cup low sugar BBQ sauce
  • 1 tsp cider or rice vinegar
  • 1 T water
  • Heaping 1/4 tsp salt

Start by hard boiling eggs. Bring salted water to a boil in a small sauce pan. Slide eggs into pan of boiling water, turn off heat, cover pan and let sit for 9-10 minutes. Set aside to cool. Combine corn through kosher salt in a small bowl and toss to combine. Set aside. To make dressing, combine yogurt through salt and whisk until combined. Peel cooled eggs and cut each in half. Cut iceberg lettuce into wedges. Place each wedge on a plate, drizzle with dressing. Toss corn, then spoon over each wedge. Place egg halves on each plate, drizzle with more dressing, if desired, and serve.

This wedge salad makes the brings all the fresh flavors of summer to one filling, high fiber salad.

Tahini Noodle Salad

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Noodle salad with creamy tahini dressing. Loaded with fresh vegetables, whole wheat or rice pasta, this is filling but light.

Is it salad with noodles or noodles with vegetables? There’s lots of flexibility here with your ratios of vegetables, noodles and dressing. Also with the vegetables and noodles that you use. This is a “choose your own adventure” recipe. You could make this gluten free by using rice noodles. Adding chopped or shredded chicken is also a good addition for meat eaters. For that matter, you could also add shrimp or steak. With the exception of the main ingredients in the dressing/sauce, play around.

Don’t forget to save your pasta water!

Recipe

Takes 30-45 min. Feeds 4.

Vegan, dairy-free, nut-free

  • 1/2 package of Whole Wheat Linguine
  • 2 cups of shredded red cabbage
  • 3 cups finely chopped kale
  • 1 1/2 cups grated or matchstick carrots
  • 1/2 of an English cucumber sliced
  • 1/2 cup sliced green onion
  • 1 cup chopped cilantro
  • 1/2 cup chopped mint
  • 3/4 cup tahini
  • 1/3 cup + 1 T soy sauce or tamari
  • 1/3 cup water
  • 1/4 cup sesame oil
  • 3 1/2 T agave
  • 1 1/2 T chili garlic sauce (spicy optional ingredient)
  • Juice of 1 lime
  • 2-3” of fresh, peeled ginger root. If using tube ginger or pre-grated, maybe use extra
  • 3 garlic cloves
  • 2 tsp salt or to taste

Start by prepping the vegetables and herbs and set those aside. You may not want to add vegetables, like cucumbers, until right before serving. Keep that in mind and keep vegetables separated as you prep.

For the tahini sauce, I put everything in a Ninja Blender, so I throw in whole cloves of garlic and big chunks of ginger. If you are whisking by hand or using an emersion blender, finely mince or grate garlic and ginger. Either way, combine tahini-salt and blend or whisk until smooth. You can adjust this to make it saltier, spicier or sweeter.

Cook your pasta according to package directions, save pasta water as you drain after cooking. Place pasta in a large bowl. Add a splash of pasta water and toss to combine. While pasta is still warm, add SOME of the tahini sauce and toss. This recipe makes about 2 1/2 cups of sauce-don’t feel pressured to use it all at once. When the pasta has cooled to room temp, add vegetables and herbs, and more sauce if desired. Toss, let it sit for 15-20 min. to let the flavors settle (taste for saltiness. If you’ve gone overboard you can add lime juice to counteract too much salt) and serve. Garnish with sesame seeds and more herbs if you’d like.

Save leftover sauce in a jar or plastic container, adding more to leftovers or using for a dipping sauce, dressing for other salads, or thin out with more soy and use for marinade.