We are all adjusting to the COVID-19 pandemic and for most of us that means staying home and cooking at home. For those of you who are interested in fixing healthy meals for you and your family without meat – you’ve come to the right place! It’s been a while since I’ve posted – but I’ve been trying a bunch of new recipes that I’m anxious to share with others. We’ve been eating vegan for going on 3 years now – and have enjoyed many health benefits including a stronger immune system.
This delicious recipe from The How Not to Die Cookbook with recipes by Robin Robertson, uses 5 fresh vegetables, but you could use canned or frozen if you don’t have fresh. I served it over warm quinoa in bowls – but you could use brown, red or black rice. Just make sure to start cooking your grains before starting on the main entree. You could also substitute any veggies that you don’t have with some of your favorites.
1 red onion (I used a white onion)
1 carrot, chopped (you could use canned)
1 green bell pepper, seeded and chopped
1 garlic clove, minced (1/2 tsp)
1 1/2 tsp minced fresh ginger (I use ginger paste in a tube – found at Aldi)
2 Tbsp tomato paste
1/4 tsp ground cinnamon
1/2 tsp ground cumin
1/2 tsp smoked paprika
1 1/4 inch pie fresh turmeric, grated (or 1/4 tsp ground turmeric)
1/8 to 1/4 tsp cayenne pepper, or to taste
2 cups vegetable broth
1 cup green beans, cut into 1-inch pieces
2 cups diced mushrooms
1 1/2 cups cooked or 1 15.5 oz chickpeas (or garbanzo beans), drained and rinsed
2 Tbsp minced fresh cilantro or parsley (I used 2 tsp dried parsley)
2 tsp blended peeled lemon (I used lemon juice)
1 Tbsp raisins or minced dried apricot (optional – I did not use)
Begin preparing quinoa, rice, or pasta (make enough for 4 servings)
Heat 1/4 cup of water in a large saucepan over medium heat. Add the onion, carrot, and bell pepper. Cover and cook for 5 minutes – string often.
Stir in the garlic, ginger, tomato paste, cinnamon, cumin, paprika, turmeric and cayenne.
Add the broth, green beans, mushrooms and chickpeas and bring to a boil.
Reduce the heat to low, cover and simmer until the vegetables are tender, about 20 minutes (stir often).
Stir in the cilantro, lemon and raisins (if using) and cook 5 minutes longer. Taste to adjust the seasonings and serve hot.
I will try my best to post more “Healthy at Home” recipes while we are in quarantine.
I prepared this delicious and colorful dish for supper last night and served it over quinoa. This easy to prepare dish is from “One-Dish Vegan” by Robin Robertson and is packed full of antioxidants and protein from all veggies! It is soy and gluten-free depending on what you serve it over (couscous, rice, pasta, quinoa, or warm flatbread). It took me about 30 minutes to prepare and it serves approximately 4.
1 Tbsp olive oil or 1/4 cup water
1 medium (or half large) yellow onion, chopped
4 cloves garlic, minced (2 tsp)
1 large or 2 medium sweet potatoes, peeled and cut into 1/2 inch dice
1 1/2 tsp ground coriander
1 tsp smoked paprika
1/2 tsp dried thyme
1/2 tsp ground cumin
1/4 tsp red pepper flakes
salt and freshly ground black pepper
1 (14.5 oz) can fire-roasted diced tomatoes, undrained
1 1/2 cups cooked chickpeas or 1 (15.5 oz) can chickpeas, rinsed and drained
1/2 cup vegetable broth or water
6 t0 8 cups chopped stemmed kale, spinach or chard
Lemon wedges, for serving
2 cups of cooked quinoa, couscous, rice or pasta (enough for 4 servings)
Cut up the onion, sweet potato and spinach (spinach needed last).
Follow directions for cooking about 2 cups of couscous, rice, pasta or quinoa.
In the meantime, heat the oil or water in a large pot over medium heat. Add the onion and garlic and cook for 3 to 5 minutes to soften, stirring occasionally, Add the sweet potato, coriander, paprika, thyme, cumin, red pepper flakes, and salt and pepper to taste.
Add the tomatoes with their juices, chickpeas, and broth and bring to a boil. Reduce the heat to a simmer and cook for 10 minutes.
Add the kale (or spinach/chard), stirring to wilt. Simmer until all the vegetables are tender – about another 10-15 minutes. Serve hot over couscous, quinoa, pasta or flatbread and top with a squeeze of lemon.
Today’s Bonus Tip:
Eating a plant-based diet is great for your health – but we need to be mindful of toxins from the environment (chemical pesticides and fertilizers) found on our fruits and vegetables.
Every year, the Environmental Working Group (EWG) publishes a list of the “Dirty Dozen,” or the fruits and vegetables the nonprofit claims have the highest amount of pesticides when grown conventionally versus organically.
The EWG has compiled the list annually since 2004 based on internal data that’s not peer-reviewed. Using 40,900 samples for 47 different types of produce, the EWG found these twelve had the most pesticide residue:
The 2019 Dirty Dozen Foods List:
Strawberries rank number one for the fourth year in a row, and the rest of the list looks similar to years past with one exception: Kale made the top 12 for the first time in a decade.
If you’re concerned about pesticides, the EWG also publishes a list of the “Clean 15,” a.k.a. the produce from conventional growers that generally had less residue in the group’s tests. This year they are: