Vegetables

Cauliflower-Carrots-Peas, Indian Style (vegan) 

Prep time

10-12 minutes chopping; 5-7 minutes steaming/boiling

Cooking time:

8-10 minutes

Ingredients

Half a head of cauliflower, cut up into bite-sized florets
2 medium (6-8 inch) carrots, cut into 1/4 inch squares
Half cup frozen peas (take them out to thaw a bit before prepping anything else)
1 Tbsp olive oil/safflower oil/ghee (I use home-made ghee)
2 Tsp cumin seeds
1/2 Tsp turmeric powder
1/4 Tsp Chilli Powder (optional)
Salt to taste
Cilantro - 1/4 cup for garnishing, washed & stems removed
Half the juice of a lemon

Learning more about green peas

Directions

  1. Fill up a large 3-4 quart pot with water and set to boil.
  2. Break half a cauliflower head into bite-size florets. Place in boiling water or a steamer for 4-5 minutes or until still firm but not hard.
  3. While cauliflower is boiling/steaming, chop up the carrots into 1/2 inch pieces. Once cauliflower is removed from water, add the carrots and boil/steam for 2-3 minutes, or until a little soft. 
  4. Remove and keep aside with the peas.
  5. Place a large wok/stir-fry pan on the stove and heat the oil.
  6. Add the cumin seeds and let them sizzle for 20-30 seconds. Then add cauliflower and mix around for 2-3 minutes, followed by adding the carrots, also stirring for 2-3 minutes.
  7. Finally, add the peas, salt, turmeric, and red chilly (optional) powder and mix well for 2-3 minutes. Turn off the flame.
  8. Garnish with cilantro and half the juice of a lemon.

Note:

Taste great with any grain and a lentil side-dish; or put in a whole wheat/sprouted grain wrap with some arugula/mesclun mix and 1/4 avocado chopped up.

Yields:

3-4 servings 

 

Tempeh Mushroom Burger (vegan)

Prep Time

7-8 minutes

Cooking Time

25-30 minutes

Ingredients


1 8 ounce package flaxseed, plain or multigrain tempeh, 1/2 inch cubed
3/4 cup onion, finely diced
2 Tbsp olive oil, divided, plus additional for cooking
1/2 cup cremini mushrooms, roughly chopped
1 Tbsp balsamic vinegar
1 Tsp each, dried basil, thyme, rosemary
1/2 Tsp black pepper ground
1/4 cup whole wheat, spelt or quinoa flour
2 Tbsp tamari

Learn more about mushrooms

Directions

  1. Place cubed tempeh in a steamer basket and cook for 15 minutes. Set aside to cool.
  2. In a skillet, saute onion in 1 tablespoon oil for 2-3 minutes.
  3. Add mushrooms and saute an additional 3 minutes.
  4. Add balsamic vinegar and seasonings, and saute for 2-3 minutes. Remove skillet from heat and set aside.
  5. Using your fingers, crumble the steamed tempeh into a bowl. Add the sauteed mixture, flour, tamari, and remaining olive oil and stir well to combine. Portion mixture into burgers.
  6. Lightly oil a large skillet with a little olive oil and place over medium heat. Cook the burgers until well browned, 3-4 minutes per side, adding additional oil, if needed, to prevent sticking.

Note:

Taste delicious topped with sliced avocado, onions, and/or tomato. Or place on a bed of quinoa or some other whole grain, and enjoy as a filling meal!

Yields:

4-6 Servings


Eggplant Indian Style (Baingan Bharta)

Prep Time: 

10 minutes chopping and 20-40 minutes depending on roasting/griling method

Cooking Time:

15 minutes

Ingredients

3 medium sized or 1 large eggplant (500 gm/1 lb)
1.5 Tbsp canola oil or ghee
2 medium onions, chopped fine
1 Tbsp garlic (3-4 cloves) chopped fine
1" piece ginger grated or chopped fine
2 medium tomatoes, diced
1 Tsp cumin seeds
1/2 Tsp coriander powder
1/2 Tsp turmeric powder
2 Tbsp fresh coriander, stems removed and chopped coarsely
1 serrano or jalapeno pepper, de-seeded and chopped coarsely (optional)
Salt to taste

Learn more about eggplant.

Directions

  1. Roast eggplant on a gas range - place the eggplant straight on the burner, keep the flame on a low setting, and keep turning and cooking till all the skin on the eggplant is charred and the inner flesh feels soft. A good sign to watch for is that the eggplant seems to 'cave in' on itself! OR, you can grill it your oven or on your barbecue grill. Again, keep turning periodically till all the skin on the eggplant is charred and the inner flesh looks really soft. OR you can 'roast' in your oven (this takes 30-40 mins) till all the skin on the eggplant is charred and the inner flesh looks really soft.

  2. Once the eggplant is roasted, allow to cool fully and then peel off and discard the charred skin. Once cool, coarsely mash and keep aside for later use.

  3. Heat pan on high and add the cooking oil. When hot in 1-2 mins, add the cumin seeds and fry 20-30 seconds until dark brown but not black .

  4. Add the onions and fry till soft and translucent (about 2-3 mins). Add the garlic and the ginger and fry for 4-5 minutes.

  5. Add the tomato and all the powdered spices. Stir well and cook for 3-4 minutes, stirring often to prevent the spice mix from sticking to the pan. Sprinkle a little water if needed.

  6. Now add the eggplant and salt and mix well. Add the chopped fresh coriander and stir. Cook another minute and turn off the heat.

Note:

Goes well in a hearty whole wheat or sprouted grain wrap with cucumber and avocado. Also great on whole grain/wheat toast as a snack!

Yields:

6-8 Servings


Cauliflower "Mac 'n Cheese"

Prep Time:

10 minutes

Cooking Time

30 minutes (includes baking time)

Ingredients

1 head cauliflower
1/2 cup bread crumbs (use old whole wheat bread/baguette as most store bought bread crumbs contain dairy/eggs)
1/2 cup frozen peas thawed out
1/2 cup grated parmesan or any hard cheese or vegan cheese (optional)
"Cheesy" Sauce Ingredients
1/2 cup almond milk (more or less depending on how thick you want the sauce
2 Tbsp Earth Balance (vegan butter) or regular butter
1 Tsp garlic powder
1 Tsp turmeric
1 Tsp salt (or to taste)
1/2 Tsp pepper
1/2 Tsp paprika (optional)
1/2 Cup Nutritional Yeast (optional)

 

Adapted from www.vegetariansnob.com

Learn more about green peas

Directions

  1. Wash cauliflower after cutting into bite-size florets. Microwave for 3 minutes (or steam for 8-10 minutes to partially soften/precook). Keep aside in a large bowl.
  2. Butter up a large glass baking dish big enough for all the cauliflower. 
  3. Preheat oven to 400 degrees F.
  4. Thaw the peas in a bowl while oven is heating up.
  5. Make "cheesy" sauce by combining all ingredients into a medium pot, cooking on medium heat until butter has melting and yeast (if using) is mixed in (use a whisk).
  6. Slowly pour sauce on to cauliflower and mix, coating all the cauliflower. Add the peas and parmesan and give one final mix.
  7. Pour mixture into baking dish.
  8. Top with breadcrumbs* and place in oven for 15 minutes. Bake an additional 5 minutes for a toastier coating.
  9. Cool down for 3-5 minutes and enjoy!

Notes:

*Don't add the breadcrumbs if you want to make it gluten-free.

Yields:

4-6 servings


Roasted Butternut Squash

 

Prep:  

10 minutes

Cooking time: 

35-40 minutes

Ingredients:

1 medium size butternut squash, peeled & cored
2 Tbsp olive oil
1 Tsp fresh ground pepper
1/2 Tsp 
1 Tsp dry thyme, crushed

Learn more about butternut squash.

Directions: 

  1. Preheat oven to 375 degrees.
  2. Dice the peeled & cored squash into quarter inch x quarter inch x 1 inch pieces.
  3. Mix the pepper, thyme and salt with the squash.
  4. Add the olive oil and mix up well with the squash.
  5. Place on parchment paper in a sheet pa/cookie sheet tray or use oil on pan/tray if you have no parchment paper.  
  6. Cook for 15 mins. Rotate pan and cook for another 15 mins. Taste to see if done. Should be firm but not hard to eat. 

Notes: 

You can eat this as a side dish with your main protein dish or with a soup.

Yields:

6 servings


Garlic_Tahini String Beans

 

Prep: 

7 minutes

Cooking time: 

12 minutes

Ingredients: 

1 pound string beans
2 cloves garlic, minced
2 Tbsp tamari
4 Tbsp tahini
Juice of half a lemon

Learn more about green beans.

Directions: 

  1. Wash beans, chop ends off and cut in half.
  2. Fill a pot with about 2 inches of water and bring to a boil.
  3. Place beans in a steaming basket and place over boiling water.
  4. Cover beans and steam for 5 minutes.
  5. In a large bowl combine garlic, tamari, tahini and lemon juice.
  6. When beans are done, add them to the garlic mixture.
  7. Mix until string beans are coated and serve.

Yields:

8 servings


Coconut-Spiced Roasted Brussels Sprouts

 

Prep: 

10 minutes

Cooking time: 

10 minutes

Ingredients: 

1/8 cup (2 Tbsp) extra-virgin olive oil
1 pound small to medium size brussels sprouts, trimmed and halved lengthwise
Coarse salt and ground pepper
1 Tbsp coconut powder
1 Tbsp garam masala (Indian curry powder)

Learn more about brussels sprouts.

Directions: 

  1. Heat oven to 350 degrees.
  2. In a large bowl, mix together oil, salt, pepper, and brussels sprouts.
  3. When oven has preheated, place sprouts face down preferably, in a lasagna pan or a cookie sheet (on parchment paper) and roast for 12-15 mins.
  4. Remove from oven, sprinkle the coconut and garam masala and mix the sprouts around in the pan. Return to oven and cook for another 12-15 minutes. 
  5. Serve warm or at room temperature. Great side dish with any soup or Indian curry

Notes: 

You can add the coconut and garam masala at the beginning itself but remember to stir the brussels sprouts after the first 10-15 mins of cooking. And rotate the pan in the oven.

Yields:

4 servings


Garlicky Roasted Cauliflower

 

Prep: 

15 minutes

Cooking time:

 20 minutes

Ingredients: 

5 to 6 cups cauliflower florets, about 1 1/2 inches in diameter (from 1 medium cauliflower)
1/4 cup extra-virgin olive oil (you can use less oil if desired)
1-2 Tbsp sliced garlic
2 Tbsp lemon juice
1 Tsp salt
1/2 to 1 Tsp black pepper
2-3 Tbsp grated parmesan (optional)
Chopped chives, cilantro or parsely for garnishing

Learn more about cauliflower.

Directions: 

  1. Preheat the oven to 500 degrees F. 
  2. Place the cauliflower florets in a large saute pan or a roasting pan. Drizzle the olive oil over the cauliflower, and season with the garlic, lemon juice, salt and pepper.
  3. Place the saute/roasting pan in the oven and cook for 15-20 minutes, stirring occasionally to ensure even roasting. Remove from the oven and sprinkle with the Parmesan. Garnish with chopped chives, cilantro, or parsely, and serve immediately while still warm as a side dish. 

Yields:

4 servings


Warm Tempeh Salad

Prep:

5 minutes

Cooking:

15 minutes

Ingredients:

2 Tbsp olive oil
1 pound tempeh cubed (multigrain or regular)
1 red bell pepper, thinly sliced
1 small red onion, thinly sliced
3 garlic cloves, minced
2 Tsp dried thyme or 2 Tbsp fresh thyme, chopped
1/4 Tsp salt and black pepper to taste
1/2 cup baby arugula/kale/spinach

_

Learn more about tempeh

Directions

  1. Use a heavy-bottmed pan and heat oil over medium head.
  2. Saute the tempeh for about 7 minutes, stirring until lightly browned.
  3. Add red bell peppers and onion.
  4. Saute 5 minutes until veggies are still slightly firm and crunchy to taste.
  5. Add garlic and thyme and saute for 1-2 more minutes.
  6. Season with salt and pepper. Add greens and saute for a minute or so until just wilted.
  7. Serve with choice of whole grain.

Yields

4 servings


Braised Brussels Sprouts

Prep:

5-7 minutes

Cooking time:

25-30 minutes

Ingredients

2/3 lb. brussels sprouts (chopped in half)
1/2 a small red onion (sliced length-wise)
1 Tbsp dijon mustard
1 Tbsp heavy cream or coconut milk (lite)
1/2 cup white wine
1/2 cup water or veggie stock
1 Tbsp safflower oil or canola oil
Pepper to taste 

Directions:

  1. Heat oil for 2-3 minutes on medium-high flame in a heavy-bottomed wide frying pan/paella pan. 
  2. Add the brussels sprouts, mostly face down on pan and sprinkle onions on top. Let brown for 4-5 minutes. Do not stir.
  3. Pour wine and water/veggie stock, lower flame, cover and let it simmer for 20-25 minutes.
  4. Take the brussels out of the pan with a slotted spoon (preferably) and keep aside, leaving the liquid behind in the pan.
  5. Add the mustard, coconut milk/cream and pepper in the pan and stir together well. Add the brussels, turn of flame and mix together. Ready to eat!

Yields:

2-3 Servings


Tempeh Coconut Curry

Prep time

10 minutes

Cooking

25-30 minutes

Ingredients

1 Tbsp coconut oil
8 oz (2 cups) finely chopped onion
1 Tbsp fresh ginger, finely chopped
1 Tbsp garlic, finely chopped
1 1/2 Tsp ground coriander
1/2 Tsp ground turmeric
1/2 Tsp crushed red pepper (optional)
1 (3-inch) cinnamon stick
1/2 lb peeled and chopped sweet potato
1/2 lb green beans broken into half
1 (13.5 oz) can coconut milk (full-fat or light)
8 oz organic tempeh, cut into 3/4 inch cubes
1 Tbsp fresh lime juice
2 Tsp soy sauce (low-sodium)
1 Tsp salt
2 Tsp tamarind pulp (optional)

Adapted from www.cookinglight.com

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Learn more about sweet potatoes (a root vegetable).

Directions

  1. Heat oil in a large skillet over medium-high heat.
  2. Add onion and 1/2 teaspoon salt. Cook 2 minutes until onion is tender, stirring frequently.
  3. If using tamarind, add it and cook for 2-3 minutes, stirring to mix it in well.
  4. Add ginger and next 5 ingredients (through cinnamon); cook 2-3 minutes, stirring frequently.
  5. Add remaining 1/2 teaspoon salt, potato, beans, water, coconut milk and tempeh.
  6. Bring to a boil, reduce hit, cover and simmer for 15 minutes or until potatoes are tender.
  7. Uncover, stir in lemon juice and soy sauce. Simmer 2-3 minutes until slightly thickened. Discard cimmanom stick.
  8. Serve with garnish of fresh cilantro and your choice of whole grain - brown rice, quinoa, kasha, or millet. For cooking instructions, see here.

Yield:

3-4 Servings