Tag Archives: Vegetarian

SWISS CHARD STIR FRY

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This is one of my very favorite recipes, healthy, easy and satisfying! We grow swiss chard in our small garden as it does not take up too much room and is so nutritious!

4 cups of swiss chard leaves chopped  (stems removed)


swiss chard1one onion chopped

3 cloves of garlic chopped

olive oil or coconut oil to coat the bottom of the cooking pan

1/4 cup kalamata olives chopped

1/4 cup sun-dried tomatoes chopped.

swiss chard2

Cooked whole wheat pasta

In a large frying pan  or wok, saute onion in oil 3-4 minutes, add the garlic and saute 2-3 minutes more. Add the chard leaves, it will seem like a lot but they will cook down. Stir all to coat the leaves. Continue stirring until leaves have wilted. Add olives and tomatoes. Season to taste with salt and pepper. Optional, add crushed red pepper, and/or cherry tomatoes from the garden.

Serve over warm pasta! At our house this serves 2 people!

Enjoy!!

 

 

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Bean Salad

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bean saladThis Salad is great to make on a hot week to pair with a green salad!

1 can rinsed kidney beans (no salt preferable)

1 can rinsed garbanzo beans

1 1/2 cups organic shelled edamame (I use frozen)

1 1/2 cups organic corn (I use frozen)

1 1/2 cups green beans cut into 1 inch pieces ( at this weeks farmers market I got a bag of mixed green, yellow, and purple beans!!)

4-5 scallions or green onions finely chopped.

Mix all of the above into a bowl.

Dressing:

2 tablespoons Braggs apple cider vinegar

2 tablespoons olive oil (I used 1 tablespoon regular olive oil and 1 tablespoon lemon infused olive oil!)

Salt and pepper to taste.

Mix dressing in a small jar, mix well and add to bean mixture.

Enjoy!!

 

Warming Squash Soup

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2 TABLESPOONS OF BUTTERBowls Of Butternut Squash Soup In A Table

1 TABLESPOON OF GOOD OLIVE OIL

1 LARGE ONION CHOPPED

1 15 OZ CAN OF PUMPKIN PUREE (NOT PIE FILLING)

1 ½ POUNDS OF BUTTERNUT SQUASH PEELED AND DICED

4 CUPS OF CHICKEN STOCK OR VEGETABLE BROTH

 

HEAT BUTTER AND OIL IN HEAVY SOUP POT ADD ONIONS AND COOK OVER LOW HEAT FOR 5-7 MINUTES.

ADD REST OF THE INGREDIENTS, SIMMER OVER LOW HEAT FOR 20-30 MINUTES UNTIL SQUASH IS SOFT.

BLEND UNTIL SMOOTH WITH A STICK BLENDER OR CAREFULLY IN A REGULAR BLENDER.

SEASON WITH SALT AND PEPPER TO TASTE.

Turnip, Leek, and Potato Soup

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Perfect for lunch or a starter at dinner.

2 tablespoons butter

1 tablespoon of extra virgin olive oil

1 large leek white and light green parts, halve lengthwise slice, and rinseturnip potato leek soup

4 garlic cloves

2 pounds of turnip peeled and diced

1 large potato peeled and diced

2 quarts of vegetable broth

2 bay leaves

1 tablespoon of Mrs Dash, or similar herb blend.

 

Heat butter, and olive oil  in a large heavy soup pot and saute, leeks for several minutes. Add garlic for 1 minute. Add the rest of the ingredients and bring to a boil, then reduce. Simmer about 45 minutes until vegetables are very tender. Remove bay leaves.

 

Blend with a stick blender until smooth, or in batches, carefully in a blender.

Add salt and pepper to taste.

BRAISED RED CABBAGE (crock pot)

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Just in time for St Patricks Day! This brassica vegetable is a healthy addition to your menu.

½ Red cabbage chopped

1 Red onion chopped

3 Cloves of garlic sliced

3 Tablespoons of apple cider vinegar

1 Tablespoon sugar

½ Teaspoon of salt

1/8 Teaspoon of white pepper

2 Tablespoons of water

Add all of above to a crock-pot, and stir to mix.

Cook on low for 4-6 hours

Serve as a colorful side dish

Black Bean Chili for Super Bowl Sunday!!

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This delicious Black Bean and Sweet Potato Chili has just the right amount of heat and smoky flavor!

2 large onions chopped

2 bell peppers chopped (red or green, both work well)

6-8 garlic cloves finely mincedblack bean chili

2 tablespoons of olive oil

2 tablespoons of chili powder

2 teaspoons ground cumin

2 teaspoons dried oregano

1 teaspoon chipotle powder

2 sweet potatoes cubed

2 cans of no salt black beans

3 cups of diced tomatoes, canned or fresh

2 cups of water

1/4 cups tomato paste

1/2 teaspoon salt

Heat oil in a large soup pot, and saute onions for 3-4 minutes. Add garlic,peppers, and spices, saute 2-3 minutes more.
Add sweet potatoes, black beans, tomatoes,and water, bring to a boil then simmer 1 hr stirring occasionally.
Add tomato paste to thicken and adjust seasoning.
Serve warm with cilantro garnish or grated cheese.
Chili flavors are always better the next day!
This chili also freezes well for a fast meal on busy days!
Enjoy!

EASY SPLIT PEA SOUP

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There are several reasons why I love this soup. It is sooo easy,economical, healthy, tasty, low fat and low salt!

-6 cups of water
-2 cups dried green split peas
-1 onion chopped
-2 carrots chopped
-2 celery stalks chopped
-2-4 garlic cloves chopped
-2 medium red potatoes cut to bite size pieces
– 2 teaspoons Mrs Dash or other spices
-salt and pepper to taste

In a large saucepan add all the ingredients and bring to a boil
Reduce heat to simmer, cover, and simmer for 1 hour or until peas are tender, stirring occasionally
Add salt and pepper to taste. Stir
Serve! “7 Servings”

GARBANZO BEAN STEW

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Garbanzo vegetable stew

1 onion chopped

2 celery sticks chopped

3 carrots chopped

2 tablespoons olive oil

8 cups vegetable broth  (I use Imagine brand  “no chicken” low sodium broth)

1 lb sliced mushrooms

2 cups finely chopped kale or dark green of your choice

2 teaspoons turmeric

1-teaspoon coriander

2 15 oz cans garbanzo beans  (I like Eden brand)

2 tablespoons tahini  (sesame seed paste)

1 large roasted red pepper (I used bottled roasted red pepper)

¼ c parsley chopped

1-tablespoon Italian seasoning herbs

Salt and hot pepper to taste

In large soup pot sauté first 4 ingredients until onion is translucent 3-4 minutes. Add broth, spices, and mushrooms, and one can of beans (undrained) and simmer for 15 minutes. Add roasted peppers, kale, parsley and herbs, simmer 10 minutes or longer.

In a blender combine second can of beans undrained and the tahini, blend until smooth.

Jus before serving add the bean/ tahini mixture.

Salt and hot pepper to taste. Keep warm but do not boil.

Serve with crusty bread.

HEARTY WHEAT BERRY SOUP

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 AN AMAZING WARMING SOUP FOR THESE  COLD WINTER NIGHTS!
1 CAN OF NO SALT CANNELLINI BEANS DRAINED AND RINSED
2 TABLESPOONS OF OLIVE OILphoto-68
1 SWEET ONION DICED
2 CARROTS DICED
1 CELERY RIB DICED
3 GARLIC CLOVES MINCED
6 CUPS LOW SODIUM VEGETABLE STOCK (I LIKE IMAGINE BRAND NO CHICKEN)
1 CUP OF CHOPPED KALE
1 CUP FROZEN GREEN PEAS
¼ CUP PARSLEY CHOPPED
2 TABLESPOONS OF FRESH, OR 2 TEASPOONS DRIED SAGE
¾ TEASPOON DRIED THYME
1-CUP WHEAT BERRIES, RINSED
1 CAN DICED TOMATOES
½ CUP RED WINE
SALT AND PEPPER TO TASTE
HEAT OLIVE OIL IN A LARGE SOUP POT AND SAUTE, ONIONS, GARLIC, CARROTS, AND CELERY FOR 3-4 MINUTES.
ADD THE REST OF THE INGREDIENTS AND SIMMER THE SOUP COVERED FOR 1 HOUR OR UNTIL WHEAT BERRIES ARE CHEWY BUT TENDER.
SEASON TO TASTE.
SERVE WITH SOME PARMESAN SPRINKLED ON TOP
*SUBSTITUTE FARRO FOR WHEAT BERRIES FOR A CREAMIER SOUP AND SLIGHTLY DIFERENT FLAVOR.