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    lentil soup

    Prep time: 45 minutes
    Servings: 4

    2 tbsp. extra virgin olive oil
    3 good-sized carrots sliced thin
    1 large onion chopped
    ½ cup sliced mushrooms
    4 cups veggie stock (see previous recipe) or store bought
    1 cup raw spinach
    1 lb. cooked lentils
    Sea salt and pepper to taste
    2 sliced scallions for garnish
    Sour cream or plain yogurt garnish is optional

    In a soup pot, sauté the carrots, onion and mushrooms in olive oil for approximately 20 minutes. Then, pour in the veggie stock, spinach and cooked lentils. Cover and simmer over medium/high heat, stirring occasionally for another 20 minutes. Salt and pepper to taste. Plate and garnish.


    tomato tortellini soup

    Prep time: 30 minutes
    Servings: 6

    5 cups veggie stock (see previous recipe) or store bought
    2 cups fresh spinach leaves
    ½ tsp. sea salt
    ½ tsp. pepper
    ½ tsp. garlic powder
    28 oz. can crushed tomatoes in puree
    15 oz. can rinsed red kidney beans
    15 oz. can rinsed white kidney beans
    12 oz. cheese tortellini
    Parmesan cheese for taste

    Pour veggie stock in a stockpot. Add spinach, salt, pepper, and garlic, and simmer on low for approximately 10 minutes until the spinach cooks down. While the spinach simmers, boil tortellini in a separate saucepan, drain, and set aside. To the veggie stock, add beans, and turn up the heat to medium high and bring the soup to a slow boil. Slowly stir in tortellini and reduce heat. Allow to simmer for 10 minutes. Remove from heat and serve with sprinkled Parmesan over top. Add salt and pepper to taste.



    easy-healthy-quick veggie quesadilla

    Prep time: 20 minutes
    Servings: 4

    4 large whole grain tortillas
    15-ounce can of vegetarian refried beans
    8 ounces of your favorite shredded cheese
    8 ounces of your favorite fresh salsa
    ½ cup sliced black olives
    1 avocado pitted and sliced in length–wise slivers
    Sour cream (optional)

    Preheat oven to 350°. In a large glass baking dish, lay out your tortillas. Smear ¼ can of the beans on half of each tortilla. Sprinkle approximately two ounces of cheese on top of the beans of each tortilla. Fold the top half of the tortillas over the beans and cheese, and bake for 10-15 minutes. Remove the quesadillas, and cut in thirds or quarters. Plate the quesadillas separately, topping each with approximately 2 ounces of salsa. Garnish with olives and avocado.  

    This also makes a great appetizer when cut into smaller pieces. 



    rainbow chard with pepitas

    Prep time: 25 minutes
    Servings: 4

    1½ lb. rainbow chard
    2 tbsp. extra virgin olive oil
    ½ tsp. garlic powder
    ¼ cup roasted pepitas
    Sea salt and pepper to taste

    Wash and steam the chard for 15-20 minutes. Drain. Mix the chard with olive oil and garlic powder. Salt and pepper to taste. Plate and sprinkle with pepitas.


    rice and beans

    Prep time: Up to 60 minutes
    Servings: 6

    1½ cups of your favorite brown rice, wild rice, or rice mix
    3 cups veggie broth (see my previous recipe)
    1¼ cups cooked white kidney beans
    Sea salt and pepper to taste
    Basil to garnish

    Combine the rice and broth and bring to a boil. Simmer for a length of time necessary to cook the rice (see instructions on the package). When the rice is cooked, gently add beans. Salt and pepper to taste. Plate and garnish with fresh basil.

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