Lentil Soup

Ingredients

• 2 cloves garlic, minced
• 1 medium onion, chopped
• 2 large carrots, sliced or chopped
• 2 stalks celery, chopped
• 1 1/2 cups red and/or green lentils, well rinsed
• 2 quarts water or broth
• Pinch of thyme or any herbs of your choice
• salt to taste

Directions:


Combine first 6 ingredients and bring to a boil. Add seasonings. Reduce heat to medium-low and simmer, partially covered, until lentils are soft. Green lentils need about 45 minutes to 1 hour, while red lentils only need 20-30 minutes. Puree half of the soup in a blender if you prefer a creamy soup.


Makes about 4 servings
Nutrients per serving:
Calories: 286
Protein: 19 g
Fat: 1 g
Carbohydrate: 51 g
Fiber: 24 g
Sodium: 51 mg
Potassium: 915 mg
Phosphorus: 354 mg

Red Quinoa Zucchini Burgers

Ingredients:

• 2 cups low-sodium vegetable broth
• 1 medium sweet potato, diced (about 1 1/2 cups)
• 1 cup uncooked red quinoa
• 1 cup cooked chickpeas
• 1 small zucchini, grated (1 cup)
• 1/2 cup pumpkin seeds
• 5 1/2 Tbsp ground flaxseeds
• 3 1/2 tsp finely chopped fresh basil
• 1 tsp sea salt
• 1/2 tsp freshly ground black pepper
• 1/2 tsp chili powder
• 1/2 tsp finely chopped fresh thyme
• 2 Tbsp olive oil

Directions
1. Bring broth, sweet potato, and quinoa to a boil in a saucepan over medium heat. Cover, reduce heat to medium low, and simmer 20 minutes or until quinoa is tender. Transfer to bowl to cool.


2. Stir chickpeas, zucchini, pumpkin seeds, ground flaxseeds, basil, salt, pepper, chili powder, and thyme into quinoa mixture, mashing chickpeas and sweet potato but leaving some chunks. Shape mixture into 8 patties.


3. Preheat oven to 400 degrees F, or preheat grill to medium-high.


4. Heat oil in large skillet over medium heat. Cook patties 2 to 3 minutes per side, or until lightly golden brown. Remove from heat, and either place on baking sheet, and bake 15 minutes, or cook on grill 8 to 10 minutes, turning once.


Nutrients Per Patty:
Calories: 242
Protein: 9 g
Fat: 11 g
Carbohydrate: 29 g
Fiber: 8 g
Sodium: 346 mg
Potassium: 448 mg
Phosphorus: 339 mg

Shrimp Etouffee

Ingredients:

• 1 stick butter
• 2 cups chopped onions
• 1 cup celery
• 1/2 cup chopped bell peppers
• 1 pound shrimp
• 1 Tbsp flour
• 1 cup water
• 1 tsp sea salt
• 1/4 tsp cayenne pepper
• 2 Tbsp chopped parsley
• 3 Tbsp chopped green onions

Directions:

Melt butter in a large skilled over medium heat. Add onions, celery, and bell peppers and sauté until soft and golden (10-12 minutes). Add the shrimp. Reduce heat to medium, stirring occasionally. Cook shrimp for about 10-12 minutes. 

Dissolve the flour in the water and add to the shrimp mixture. Season with sea salt and cayenne pepper. Stir until mixture thickens, about 4 minutes. Add the parsley and green onions and cook for about 2 minutes. 

Serve over rice

Makes about 4 servings

Nutrients Per Serving:
Calories: 296
Protein: 25.2 g
Fat: 13.6 g
Carbohydrate: 18 g
Fiber: 3 g
Sodium: 797 mg
Potassium: 533 mg
Phosphorus: 286 mg

Lentil Salad

Ingredients:

·         1 Tbsp Dijon or other mustard (optional)

·         2 Tbsp any wine or sherry vinegar

·         4 Tbsp olive oil

·         1 tsp salt, plus more to taste

·         Black pepper to taste (optional)

·         4 cups cooked or canned lentils or any other beans, drained

·         3 large ripe tomatoes, chopped

·         1 large cucumber, peeled, seeded, and chopped

·         1 cup chopped carrots or radishes

·         1 cup chopped celery or fennel

·         ½ cup chopped red onion

·         ¼ cup chopped fresh parsley or dill (other seasonings would work as well)

Directions:

1.       Put the mustard, vinegar, oil, and salt and a sprinkle of pepper in a large bowl. Add 2 Tbsp of water and whist until well combined.

2.       Add all of the remaining ingredients to the bowl and toss until coated with dressing. Taste and adjust the seasoning, and serve. (to make the salad ahead: combine everything except the tomatoes and parsley; cover and refrigerate for up to a day, and let it come back to room temperature before serving.)

Makes about 4 servings

Nutrients per serving:

Calories: 408

Protein: 20 g

Fat: 15 g

Carbohydrate:  52 g

Fiber: 19 g

Sodium: 1146 mg

Potassium: 1363 mg

Phosphorus: 425 mg

Recipe adapted from Eat Vegan Before 6:00 by Mark Bittman

Potato Burritos

Ingredients:

·         3 large potatoes (peeled and diced)

·         1 block tofu-organic

·         6 burrito sized (10 inch) flour tortillas

·         1 bay leaf (optional)

·         6 cloves garlic (optional)

·         ¼ to 1/3 cup low fat milk or non-dairy milk (rice, soy, almond, hemp, oat, or water)

·         1 cup or more red or green salsa (if needed to avoid salsa you can just blend other veggies)

·         1 cup grated cheddar or Monterey jack cheese—or cheddar or jack style soy cheese (optional)

Directions:

Preheat oven to 400 degrees F.

Cover potatoes with water in a medium saucepan. Add bay leaf. Cover and simmer gently until potatoes are tender, about 20 minutes

Meanwhile, wrap the entire batch of tortillas in foil and keep warm in the upper rack of the oven.

Remove bay leaf. Drain the potatoes, add milk and blend until smooth.

Add crumbled, drained, tofu and again blend until smooth. Season the mixture with salt as desired.

Divide the mashed potato mixture among the tortillas. Place a small amount down the center of each tortilla. Spread a little bit of salsa on top of the potato mixture, sprinkle with optional cheese.  Roll up snugly and place in a 9x13 baking dish, seam down. Pour more salsa over the top as desired. Bake in the oven for 20 minutes.

*use whipped cauliflower in place of potatoes for those that need to avoid potatoes. Use approximately 6 cups of chopped cauliflower in place of potatoes.

Nutrition Facts Per Serving (with potatoes, cheese, and salsa)—makes 6 servings

Calories: 505

Protein: 21 g

Fat: 14 g

Carbs: 75 g

Fiber: 7.3 g

Sodium: 744 mg

Potassium: 1128 mg

Phosphorus: 393 mg

Cauliflower Crust Pizza

Ingredients:

• 1 cup cooked, riced cauliflower (see directions below)
• 1 cup shredded mozzarella cheese (parmesan could also work)
• 1 egg, beaten
• 1 tsp dried oregano
• 1/2 tsp minced garlic
• 1/2 tsp salt
• olive oil (optional)
• pizza sauce, cheese, toppings

Directions:

Remove stems and leaves from 1 head of cauliflower, and chop the florets into chunks. Add to a food processor and pulse until it looks like grain. Do not over-do pulse or you will puree it (you can also use a cheese grader). Place the "riced" cauliflower in a microwave safe bowl and microwave for about 8 minutes (you don't need to add water).

One large head will produce between 2 and 3 cups of riced and cooked cauliflower. The remainder can be used to make additional pizza crusts immediately, or can be stored in the refrigerator for up to a week. 

To make the Pizza Crust:

Preheat oven to 450 degrees. Spray a cookie sheet with non-stick cooking spray (or use non-stick aluminum foil on a cookie sheet). In a medium bowl, stir together 1 cup cauliflower, beaten egg, and mozzarella. Add oregano, minced garlic, and salt, mix well. Transfer the mixture to your cookie sheet, and pat out into a 9" round.

Bake at 450 degrees for 15 minutes

Remove from oven and let cook for awhile. This helps make the crust more solid. 

To make the pizza:

add sauce, toppings, and cheese. Place under a broiler at high heat just until cheese is melted (approx. 3-4 min). Toppings need to be pre-cooked since you are only broiling for a few minutes. 

Nutrition facts for entire crust (no toppings):

Calories: 518

Fat: 28 g

Protein: 44 g

Carbohydrate: 27 g

Fiber: 11 g

Sodium: 1955 mg

Potassium: 1447 mg

Phosphorus: 872 mg

Recipe source: http://www.onegoodthingbyjillee.com/2012/08/the-astonishing-cauliflower-pizza-crust-you-have-to-taste-it-to-believe-it.html

You can also make this dairy free version of cauliflower pizza crust: http://www.theluckypennyblog.com/2013/05/the-best-dairy-free-cauliflower-pizza.html

Simple Broccoli Soup

Serves 2-3

Ingredients:

• 6 cups broccoli (stems and florets)
• 2 cups low sodium broth
• 1-2 cups water (optional, depending on how thick/thin you want the soup to be)
• 1/2 cup chopped onion (about 1 onion)
• 2 celery stalks, chopped
• 1 clove garlic, minced
• 1 tsp olive oil
• salt and pepper to taste

Directions:
1. In a medium sauce pan/pot add olive oil and onions, sauté on medium heat for about 5 minutes or until the onions are soft and lightly browned. Add the garlic and celery, sauté for a few minutes longer.


2. Add broccoli and broth, stir with a spoon. Cover and let it cook for about 8-minutes or until it boils. Lower the heat and simmer for about 5 more minutes.

3. Remove the sauce pan/pot from the stove to purée. You can use an immersion blender or split the soup into smaller batches and use a regular blender.

Nutrition Facts Per Serving (calculated for 2 servings)
Calories: 177
Protein: 13 g
Fat: 4 g
Carbohydrate: 28 g
Fiber: 9 g
Sodium: 213 mg
Potassium: 1293 mg
Phosphorus: 279 mg

Raw Buckwheat Porridge

Ingredients:

• 2 cups raw buckwheat groats (not the same as Kasha or roasted buckwheat) soaked in water for a minimum of 1 hour or overnight
• 1 1/4 cups non-dairy mild (almond, soy, coconut, rice)
• 2 Tbsp chia seeds
• 1/4 cup liquid sweetener or to taste (Agave, honey, maple syrup, rice syrup)
• Pinch of salt
• 1tsp vanilla extract
• 1 tsp cinnamon

Optional toppings:

• chopped fruit or dried fruit
• chopped nuts or seeds
• nut butter

Directions:

1. In a bowl pour 2 cups raw buckwheat groats and 4 cups of water. Soak for at least 1 hour or overnight. After soaking, rinse well in a strainer several times.

2. Plack buckwheat groats in a food processor or blender, along with almond milk, chia seeds, and vanilla. Process until combined and slightly smooth. Now add in the sweetener and cinnamon to taste.

3. Scoop into bowls and add desired toppings. Serve immediately cold. Place leftovers in the fridge and enjoy for the next few days.

Makes about 4 one cup servings

Nutrition Facts Per Serving:
Calories: 400
Carbohydrates: 85 g
Protein: 11 g
Fat: 5 g
Fiber: 10 g
Sodium: 70 mg
Potassium: 395 mg
Phosphorus: 372 mg



Recipe Source: http://ohsheglows.com/2011/07/11/raw-buckwheat-breakfast-porridge/

Quinoa Chickpea Burgers

Makes 6 burgers

Ingredients:

• 1 cup quinoa, dry
• 2 1/4 cups water
• 1/2 cup pumpkin seeds
• 2 cups chickpeas (cooked)
• 1 tbsp tahini
• 2 tbsp fresh lemon juice
• 1/4 cup sundried tomato
• 1/4 tsp sea salt
• 2 tbsp chives, snipped into small pieces
• Black pepper to taste
• 1 tsp garlic powder or 1 small clove garlic, minced (optional)
• 1 tsp thyme
• 1 tsp oregano
• a dash of cumin
•  1 tsp of sesame seeds
• Water

Directions:

1. Rinse quinoa and place in a pot with water. Bring water/quinoa to boil. Reduce to a simmer and let quinoa cook till water is absorbed and you can see some of the “ribs” of the grain coming loose. Turn off heat, fluff quinoa, and let sit, covered, for ten minutes or so.


2. Place pumpkin seeds in a food processor and grind to a fine meal. Add chickpeas (either home cooked, or canned) and quinoa and pulse to combine well. Add sundried tomato, tahini, lemon juice, spices, salt, pepper, garlic, and chives. Pulse continually until mixture has all come together. Add water if necessary to thin the mixture into proper “burger” texture. Stop when it’s still quite firm, but easy to handle and not too sticky.

3. Place mixture into 4-6 patties. Grill or pan fry till crispy and golden brown on each side, or bake at 350 for 25 minutes, flipping once halfway through.


Nutrition Facts Per Burger:
Calories: 422
Protein: 20 g
Carbohydrate: 61 g
Fat: 12 g
Fiber: 14 g
Sodium: 103 mg
Potassium: 950 mg
Phosphorus: 616 mg


recipe from http://www.choosingraw.com/