vegetarian

Slow Cooker Vegetarian Chili

This hearty chili is super easy to prepare.  Just put all the ingredients in your slow cooker and come back in 6-8 hours to enjoy a steaming bowl of vegetarian chili.

 

Ingredients:

1 cup uncooked farro or quinoa

1 large onion, peeled and diced

4 cloves of garlic, minced

1 (19oz) can red kidney beans, rinsed and drained

1 (19oz) can black beans, rinsed and drained

1 (19oz) can chick peas, rinsed and drained

1 (114ml) can diced green chilies

1 L carton organic vegetable broth

1 (540ml) can diced tomatoes

1 (740ml) jar chunky marinara sauce

4 carrots, peeled and chopped

2 cups frozen organic corn

2 Tablespoons chili powder

1 Tablespoon ground cumin

1 teaspoon salt

1 teaspoon brown sugar

1/2 teaspoon black pepper

Method:

Add all ingredients to a large slow cooker and stir thoroughly to combine.  Cook on high for 3-4 hours or on low for 6-8 hours until the chili is cooked through.  Serve immediately, garnished with extra toppings such as shredded cheddar cheese, crushed tortilla chips, avocado or sour cream.  Refrigerate leftovers in a sealed container for up to 3 days or freeze for up to 3 months.

Recipe adapted from www.gimmesomeoven.com   

Tex-Mex Casserole

IMG_0551

This recipe uses a few simple ingredients like brown rice, black beans and peppers to make a delicious and easy meal.  My kids thought the kitchen smelled like tacos and they all loved it.

For the Tex-Mex Spice Blend

1 tablespoon chili powder

1.5 teaspoons ground cumin

1 teaspoon smoked paprika or 1/2 teaspoon regular paprika

1/4 teaspoon cayenne pepper

1 teaspoon fine sea salt

1/4 teaspoon ground coriander (optional)

For the Casserole

1.5 teaspoons olive oil

1 red onion, diced

3 cloves garlic, minced

1 orange bell pepper, diced

1 red bell pepper, diced

1 jalapeno, seeded and diced

fine grain sea salt and black pepper

1/2 cup corn

1 (14 ounce) can diced tomatoes, with their juices

1 cup tomato sauce

2-3 cups chopped kale or baby spinach

1 (15 ounce) can black beans, drained and rinsed

3 cups cooked wild rice blend or brown rice

1/2 cup shredded cheese

1-2 handfuls corn tortilla chips, crushed

Optional Toppings

sliced green onions

salsa

avocado

corn chips

sour cream or cashew cream 

Method:

  1.  Cook the rice.  Make the Tex-Mex spice blend by combining the chili powder, cumin, paprika, cayenne, salt and coriander.  Set aside.
  2. Preheat the oven to 375F.  Oil a large casserole dish.
  3. In a large wok or pan, heat the oil over medium heat.  Add the onion, garlic, bell peppers and jalapeño and salute for 7-8 minutes, until softened.  Season with salt and pepper.
  4. Stir in the spice blend, corn, diced tomatoes and their juices, tomato sauce, kale or spinach, beans, rice and 1/4 cup shredded cheese.  Salute for a few minutes and season with more salt and pepper if desired.
  5. Pour the mixture into the prepared casserole dish and smooth out the top.  Sprinkle with crushed corn tortilla chips and remaining cheese.  Cover and bake for 15 minutes.

Recipe from Oh She Glows

Avocado and Black Bean Salad

Avocado_and_Black_Bean_Salad

This is a delicious, energy boosting salad.

Ingredients:

1 can black beans, rinsed and drained
1/2 cup organic corn
2 avocados, diced
1/4 cup diced red onion
1 cup diced tomato
1/4 cup chopped cilantro
1 clove garlic, minced
juice of 1/2 a lime
3 tablespoons balsamic vinegar
1/3 cup olive oil
salt and pepper to taste

Method:
Mix beans, corn, avocado, onion, tomato and cilantro in a large bowl. In a small bowl or shaker bottle, mix together the vinegar, olive oil, lime juice and garlic. Drizzle over salad using as much dressing as desired and toss until well combined. Add salt and pepper if desired and serve immediately.

Recipe adapted from complete-health-and-happiness.com  

Chickpea Masala

IMG_1728

Ingredients

1 small cooking onion, chopped

1 yellow bell pepper, chopped

1 medium zucchini, chopped

coconut oil or avocado oil

2 teaspoons garam masala

1 teaspoon cumin

1/2 teaspoon turmeric

1 teaspoon sea salt

1 14-ounce can organic chopped tomatoes

1 19-ounce can chickpeas, rinsed and drained

1 400 ml can coconut milk

Method:

1. Finely chop onion and bell pepper and cut zucchini into small, bite-size chunks.

2. Heat oil in a large pan (with a lid) over medium heat. Add onion and pepper and cook, stirring for 2-3 minutes until softened. Add zucchini and cook for 1 minute. Stir in garam masala, cumin, turmeric, and salt, and cook for 1 minute.

3. Reduce heat to medium low and stir in tomatoes and chickpeas, and cover. Cook for 5 minutes, stirring about halfway through. Uncover, stir in coconut milk, and reduce heat to low. Cook for 5 more minutes or until your rice or quinoa are ready.  It’s perfectly fine to let it simmer longer and let the flavours blend together.

4. Serve over rice or quinoa and enjoy with a side salad.

Recipe adapted from mindbodygreen.com

Family Favourite Shepherd’s Pie

FullSizeRender-3 copy (2)

Shepherd’s pie is an easy no-fail dish that can be made ahead of time.  Use whatever vegetables you have on hand and top with mashed potatoes or mashed sweet potatoes.  For a vegetarian version, substitute the ground beef with bulgur wheat.

Ingredients:

  • 1 lb grass fed lean ground beef
  • 2 onions, chopped
  • 2 cloves garlic, minced
  • about 4 cups of your favourite vegetables — I used rainbow carrots, peas and corn
  • 5 1/2 oz can organic tomato paste + 2 cans water (I like to use tomato paste rather than tomato sauce to avoid extra sodium)
  • 1 teaspoon dried thyme
  • 2 teaspoons worcestershire sauce
  • freshly ground pepper
  • paprika (optional)
  • mashed potatoes or mashed sweet potatoes for topping

Method:

  1. In skillet over medium heat, cook beef, stirring to break up meat, until brown; pour off fat.  For a vegetarian version, use 3 parts water to 1 part bulgur wheat.  Bring water to a boil; add bulgur, boil for 7 minutes, stirring occasionally. Remove from heat, cover; let stand for 5 minutes, drain excess water.  Transfer to a skillet.
  2. Add onions, garlic and vegetables.  Cook until tender.
  3. Add tomato paste, water, thyme, Worcestershire sauce and pepper to taste.
  4. Simmer for 5 minutes, stirring up any brown bits on bottom of pan.
  5. Spoon mixture into a casserole dish and spread mashed potatoes evenly on top. Sprinkle with paprika if desired.
  6. Bake at 375F for about 35 minutes or until heated through.  This dish can be made ahead of time and refrigerated.  It also freezes well.  Freeze before baking.  Defrost in the fridge over night and bake at 375F for about 45 minutes, or until heated through.
  7. Makes 6 servings.  Enjoy!

Bulgur wheat’s greatest claim to fame is tabbouleh salad, but it’s also a terrific substitute for ground beef. When cooked in shepherd’s pie, for example, its texture becomes very similar to ground beef, but offers more fiber and far less fat. Bulgur is available in several granulation sizes. The finer the grind, the less time is required for cooking the bulgur. A fine-ground bulgur will soften in about seven minutes, while a medium grind bulgur will be ready to eat in around 15 minutes. For shepherd’s pie, I prefer a medium grind.

Quinoa Curry

jpeg

Quinoa is a high-protein, non-gluten grain.  It combines really well with the warming spices of curry and chili to make this delicious dish.

Ingredients:

2 cups quinoa
4 cups water

1 tbsp coconut oil

1 onion
4 cloves garlic (medium size)
40 mm / 1.5 inches ginger root, grated

1 diced pepper (yellow, green, or red)
8 fresh tomatoes diced, OR 1 28 oz can organic tomatoes, diced
1 zucchini, diced

1/2 tbsp chili powder
1 1/2 tsp curry powder
1/4 tsp sea salt or to taste

1 can coconut milk

Method:

1. Rinse quinoa under cold water and drain

2. Add quinoa and water to a medium-sized pot and bring to a boil

3. Reduce heat and simmer until water has been absorbed (around 15 minutes)

4. In a separate large pan heat coconut oil

5. Add garlic, onion, and ginger and sauté until onions are slightly soft (a few minutes)

6. Add diced peppers, tomatoes, zucchini, chili powder, curry powder and sea salt

7. Simmer on medium heat for several minutes (until peppers are a little soft)

8. Add coconut milk and simmer for one or two more minutes

9. Stir in cooked quinoa

Makes approximately 4 cups

Thanks to holistic nutritionist Paul Demeda of Healthy by Knowing for this great recipe.

www.healthybyknowing.com 

 

Follow Us:

    

Contact Us: