Vegan Spaghetti with Mushroom Marinara Sauce

Vegan Spaghetti with Mushroom Marinara Sauce

Vegan spaghetti with mushroom marinara

Vegan Spaghetti with Mushroom Marinara Sauce

Ingredients:

  • EVOO
  • 1 package organic 100% whole wheat spaghetti noodles (or brown rice spaghetti or brown rice/quinoa if gluten-free)
  • 1 yellow onion, diced
  • 3 stalks celery, diced
  • 2-3 cloves garlic, crushed
  • 1 red bell pepper, diced
  • 8 ounces of crimini mushrooms, cleaned and sliced
  • 1 handful of fresh basil, thinly sliced (chiffonade)
  • 24 oz. organic tomato sauce
  • 1 bay leaf
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 1 teaspoon dried rosemary, or fresh if available
  • 1/2 teaspoon red chili flakes
  • pinch of saffron
  • Salt & pepper to taste

Instructions:

  • Heat a large frying pan or dutch oven over medium high heat
  • Pour in the EVOO
  • Add the onion and stir for 1-2 minutes
  • Add the garlic, celery, bell pepper and sauté for 2-3 more minutes
  • Add the mushrooms and basil and sauté for a couple more minutes
  • Add the tomato sauce and spices, stir and simmer for 10-15 minutes
  • Meanwhile, bring a large pot filled with water to a boil
  • Add a pinch of salt and olive oil
  • Cook pasta according to package directions
  • Drain and remove to serving dish
  • Taste the sauce and adjust the seasonings
  • Serve the sauce over the pasta
Vegan Roasted Veggies & Tofu over Polenta

Vegan Roasted Veggies & Tofu over Polenta

polenta_veggies_tofu

Vegan Roasted Veggies & Tofu over Polenta

Ingredients:

  • 1 & 3/4 cup organic, non GMO polenta
  • 4 cups vegetable broth
  • 2 cups water
  • 3/4 cup plant milk
  • 1 – 2 teaspoons salt, if desired
  • 1 teaspoon dried rosemary
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 1 Tablespoon nutritonal yeast flakes
  • 1 yellow onion, sliced
  • 2 red bell peppers, sliced
  • 2 large portobello mushrooms, sliced
  • 4 carrots, sliced into bite-size pieces
  • 1 small head of broccoli, chop stems and set aside florets
  • 1 lb. firm tofu drained and sliced
  • EVOO
  • Balsamic vinegar
  • Freshly ground black pepper to taste

Instructions:

  • Preheat oven to 425 degrees
  • Cut the vegetables and put the onions, peppers, mushrooms, broccoli stems and carrots in a bowl.
  • Mix 3 Tablespoons of EVOO and 2 Tablespoons of balsamic vinegar with salt (optional) and pepper and pour 1/2 over the vegetables. Mix well and place on lined cookie sheets.
  • Place the tofu slices on a lined cookie sheet and brush the remaining oil and vinegar over the top.
  • Roast the vegetables and tofu for 30-40 minutes, stirring (or flipping the tofu) occasionally.

While the vegetables and tofu are roasting, make the polenta.

  • Bring the broth and water to a boil and add the polenta, stirring constantly. After a few minutes, add the salt (if using), pepper, spices, plant milk and nutritional yeast and continue stirring until thickened, 20-30 minutes. When done, remove from heat.
  • When the vegetables are about done, add the broccoli florets roast for 10 more minutes.
  • Spoon the polenta on a plate and top with the veggies and tofu.
  • Drizzle a bit more balsamic over the top if desired.

Vegan Purple Sweet Potato & Lacinato Kale Soup

Vegan Purple Sweet Potato & Lacinato Kale Soup

Purple sweet potato and lacinato kale soup

Vegan Purple Sweet Potato & Lacinato Kale Soup

Inspired by Anna Thomas, Love Soup

Ingredients:

  • 1 large yellow onion, chopped
  • 2-3 cloves garlic, minced or crushed
  • 2 Tablespoons EVOO
  • 2 pounds purple sweet potatoes (or regular), peeled and diced
  • 2 bunches Lacinato kale, trimmed from stems and cut into thin strips (chiffonade)
  • 4 green onions, sliced
  • 1 cup chopped cilantro
  • 4 cups vegetable broth
  • 1 cup water
  • 2 teaspoons cumin powder
  • 1-2 Tablespoons fresh-squeezed lemon juice
  • Salt and pepper to taste

Dash of cayenne (optional)

Instructions:

  • In a large soup pot, heat the olive oil and saute the yellow onion and garlic until the onion is translucent.
  • Add the broth and water followed by the potatoes, kale and salt. Bring to a boil and simmer 15 minutes.
  • Add the green onions, most of the cilantro and freshly ground black pepper. Simmer soup for 10-15 minutes, adding more water to desired consistency.
  • Stir in the cumin, lemon juice and cayenne (if using) and adjust seasonings.
  • Puree the soup in a blender or food processor, or with an immersion blender.
  • Ladle into bowls and top with a bit of cilantro.

Vegan Potato Leek Soup

Vegan Potato Leek Soup

Vegan potato leek soup

Vegan Potato Leek Soup

Inspired by The New Vegetarian Epicure from Anna Thomas

Ingredients:

  • 5 large leeks, white and light green parts
  • 5 lbs of russet potatoes, peeled and cubed (save peels)
  • 2 Tablespoons EVOO
  • 2 teaspoons salt
  • 4 cups vegetable broth
  • 4 Tablespoons fresh Italian parsley, chopped
  • 1 bunch fresh dill, chopped
  • Juice from one lemon

Fresh ground pepper

Instructions:

  • Peel and cube the potatoes
  • Put the potatoes in a soup pot and cover with water, about 1 inch above the potatoes.
  • Bring to a boil and simmer until potatoes are tender.
  • Put the potato peels in another small pot and cover the water. Heat until boiling and then simmer.
  • Wash and chop the white part of the leeks
  • Heat a frying pan and add the EVOO. Saute the leeks until theyare tender, adding more water or a bit of white wine to keep them from sticking.
  • Strain the potato peel water and add to the soup
  • Add the broth, leeks, dill, parsley, pepper and lemon juice.
  • Simmer for another 10-15 minutes and adjust salt and pepper to taste
  • You can serve as is or use an imersion blender to make it smooth.

Vegan Minestrone Soup

Vegan Minestrone Soup

Vegan Minestrone

Vegan Minestrone Soup

Inspired by Moosewood Cookbook

Ingredients:

  • 2 small or 1 large yellow onion, chopped
  • 4-5 cloves garlic, chopped or crushed
  • 3-4 carrots, chopped (peel if desired)
  • 3 celery stalks, chopped
  • 1 green bell pepper, chopped
  • 2 small zucchini, chopped
  • 2-3 small potatoes, peeled and diced
  • 64 oz. of organic veggie broth
  • 1 15 oz. can diced tomatoes
  • 2 cups kidney beans
  • 2 teaspoons basil
  • 2 teaspoons oregano
  • 1 bay leaf
  • salt and pepper, to taste
  • 1 cup 100% whole wheat or gluten-free macaroni noodles
  • 2 – 3 Tablespoons olive oil

Instructions:

  • Heat oil in a large soup pot and when hot add the onions and garlic. Cook for a few minutes until the onions start to turn translucent.
  • Add the carrots, celery, bell pepper and stir for a few more minutes
  • Add the zucchini, potatoes, broth, diced tomatoes and herbs and cook for 10-20 minutes
  • Add the beans, bring to a boil and add the pasta, lowering the heat enough to cook the pasta until tender
  • Add salt and pepper and adjust any of the seasonings to taste
  • Serve with a big green salad and whole wheat bread.

 

Notes: If you are eating a low glycemic alkaline diet to reverse disease or cancer, you’ll want to make the following adjustments:

  • Make sure the vegetable broth you are using does not contain any additives, preservatives or added sugar. You can also substitute water for the broth and increase the amount of spices to impart a stronger taste.
  • Replace the tomatoes with more vegetable broth or blended red bell pepper.
  • Omit the potatoes.
  • Replace the kidney beans with red or green lentils.
  • Replace the noodles with 1/2 cup of quinoa or 1/2 cup of cooked millet.
  • Omit the bread.