Posts in category: Coaching

Mixed Winter Veggie Curry With Poppy Seeds

Nothing is more comforting than a warm curry laced with delicious spices, and this vegan Indian dish really hits the nail on the head. Green beans, carrots, potatoes, and cauliflower are cooked in the savory homemade curry sauce, which gets an extra pop of flavor from toasted poppy seeds. Ready in under half an hour, this is a great weeknight recipe for days when you’re short on time but don’t want to skimp on flavor.

This is a nourishing dish showcasing the rich taste of Indian curry—it’s perfect when paired with steamed rice. The word curry comes from the southern Indian word kari, which means “sauce”—and if you’re used to cooking with store-bought curry powder, you’ll be amazed by the flavor in this homemade sauce.

INGREDIENTS

• 1 cup green beans, trimmed, cut into ¼-inch pieces
• 2 carrots, peeled and sliced
• 1 medium potato, chopped (about 1 cup)
• 1 cup cauliflower florets
• ½ teaspoon cumin seeds
• 3 tablespoons white poppy seeds
• 1 small yellow onion, peeled and finely chopped
• 1 clove garlic, peeled and minced
• ½ teaspoon grated ginger
• ⅛ teaspoon ground cloves
• ⅛ teaspoon ground cinnamon
• Pinch ground cardamom
• ¼ teaspoon freshly ground black pepper, or to taste
• ½ teaspoon turmeric
• 1 medium tomato, chopped (about 1 cup)
• 1 teaspoon salt, or to taste
• 2 tablespoons raw cashews, finely ground (see chef’s note)
• ½ tablespoon fresh lime juice
• 1 tablespoon chopped cilantro

INSTRUCTIONS

1. Steam the green beans, carrots, potato, and cauliflower in a double boiler or steamer basket for 8 to 10 minutes, or until tender. Set aside.
2. In a dry skillet over medium-low heat, toast the cumin seeds for 2 minutes. Add the poppy seeds and toast for another 2 to 3 minutes until the poppy seeds begin to brown. Remove from the heat and let cool. Combine the toasted seeds, onion, garlic, ginger, cloves, cinnamon, cardamom, pepper, and turmeric in a blender and process into a thick paste. Add the paste to a large skillet and cook on medium heat for 5 to 7 minutes.
3. Add the tomato to the blender and puree until smooth. Add the tomato puree and salt to the onion paste in the skillet and cook for another 2 to 3 minutes. Add the cashew powder and cook for 2 minutes. Add the steamed vegetables, lime juice, and 1½ cups of water and bring the mixture to a boil. Remove the pan from the heat and serve garnished with the cilantro.

         Notes: Use a spice grinder to grind the raw cashew nuts into a fine powder.

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Hearty Kale Salad With Warm Citrus And Wheat Berries

Your standard kale salad gets a delicious upgrade with baked citrus segments, chewy wheat berries, and a zesty mustard vinaigrette. This recipe is particularly delicious in the winter months when you’re craving a warm meal that’s still packed with nutritious veggies. The heat from the cooked citrus and wheat berries gently wilts the kale and softens its earthy flavor so every bite is tender and satisfying. A simple garnish of fresh chives and crunchy walnuts really takes this salad to the next level!

Tip: For 3 cups cooked wheat berries, combine 1½ cups dry wheat berries and 6 cups water in a saucepan. Bring to boiling; reduce heat. Cover and simmer for 45 to 60 minutes or until tender. Drain any remaining water; cool. Place in an airtight container and chill up to 5 days.

INGREDIENTS

• 8 kumquats, halved
• 4 navel or Cara Cara oranges, peeled and sliced
• 2 tangerines, peeled and sliced
• 1 pink or red grapefruit, peeled and sliced
• 2 tablespoons orange juice
• 1 tablespoon pure maple syrup
• ¼ teaspoon crushed red pepper
• 4 cups chopped fresh kale, ribs removed
• 3 cups cooked wheat berries
• 2 tablespoons red wine vinegar
• 2 tablespoons lemon juice
• 1 tablespoon Dijon mustard
• Sea salt, to taste
• Freshly ground black pepper, to taste
• 2 tablespoons chopped fresh chives
• ¼ cup chopped toasted walnuts

INSTRUCTIONS

1. Preheat oven to 400°F. Place kumquats, oranges, tangerines, and grapefruit in a 15×10-inch baking pan. In a small bowl combine orange juice, maple syrup, and crushed red pepper. Drizzle over fruit. Bake 35 to 40 minutes or until fruit is just beginning to brown in places. Cool 5 minutes on a wire rack.
2. In a large bowl toss together kale and wheat berries. Add baked fruit. In a small bowl whisk together vinegar, lemon juice, and mustard. Drizzle over salad and toss gently to combine. Season with salt and black pepper. Sprinkle with chives and walnuts.

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Spiced Eggplant-Stuffed Peppers

The melt-in-your-mouth texture of cooked eggplant is the perfect complement to nutty chickpeas, tangy tomatoes, and roasted bell peppers. Whether you’re serving these tasty peppers as a main or a side, they’ll steal the show.

These saucy stuffed peppers feature a hearty mix of spiced chickpeas and tender roasted eggplant. This recipe makes its own rich tomato sauce as the peppers cook, saving time and dirty dishes. To round out the Mediterranean flavors, consider serving with a side of whole wheat couscous.

INGREDIENTS

• 2 large eggplants (1 lb. each)
• 1 28-oz. can no-salt-added whole peeled tomatoes
• 1 clove garlic, minced
• 2½ teaspoons ground cumin
• 1¼ teaspoons paprika
• 1¼ teaspoons ground coriander
• 1 15-oz. can chickpeas, rinsed and drained (1½ cups)
• 1 onion, finely chopped (1 cup)
• 3 cloves garlic, chopped
• 6 medium yellow and/or green bell peppers

INSTRUCTIONS

1. Preheat oven to 400°F. Prick both eggplants several times with a fork; place on a rimmed baking sheet. Roast 30 to 35 minutes or until soft all over when touched. Cool about 15 minutes or until easy to handle. Reduce oven temperature to 375°F.
2. Meanwhile, drain liquid from canned tomatoes into bottom of a 3-qt. baking dish. Add minced garlic, 1½ teaspoons of the cumin, and ¼ teaspoon each of the paprika and coriander; mix well.
3. Coarsely chop drained tomatoes; spread half of the tomatoes in baking dish. Place the remaining tomatoes in a medium bowl.
4. Peel and coarsely chop eggplants. Add eggplants, chickpeas, onion, and chopped garlic to bowl with tomatoes. Stir in the remaining 1 teaspoon each cumin, paprika, and coriander.
5. Cut off pepper tops and set aside; remove seeds and membranes. Spoon eggplant mixture into peppers. Place peppers in the baking dish.
6. Bake 30 minutes. Place tops on peppers; bake 30 minutes more or until peppers are tender and tops start to brown. Serve warm or at room temperature with pan sauce on the side.

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Vegan Niçoise Salad Bowls

Get a taste of southern France with these produce-packed vegan niçoise bowls. Rich artichoke hearts and chewy chickpeas replace tuna and eggs without skimping on the hearty, satisfying flavors of this classic dish. You can use any briny, tangy olive in place of the Kalamatas to give you that classic zing or add a sprinkling of capers if olives aren’t your thing. A luscious tahini dressing brings a creamy element to this bowl of goodness that comes together in a flash.

Ingredients:

• 1 lb. fingerling potatoes
• 12 oz. thin green beans (haricots verts)
• Sea salt, to taste
• Freshly ground black pepper, to taste
• 1 12-oz. package frozen artichoke hearts, thawed and quartered
• ½ cup tahini
• ¼ cup lemon juice
• 3 tablespoons chopped fresh parsley
• 3 cloves garlic, minced
• ½ teaspoon ground cumin
• ⅛ teaspoon cayenne pepper (optional)
• 4 cups butterhead lettuce leaves
• 1 15-oz. can no-salt-added chickpeas, rinsed and drained (1½ cups)
• 3 medium tomatoes, cut into wedges
• ½ cup slivered red onion
• ¼ cup chopped pitted Kalamata olives
• 1 tablespoon fresh thyme leaves

Instructions:

1. Place potatoes in a steamer basket in a large saucepan. Add water to saucepan to just below the basket. Bring to boiling. Steam, covered, 12 minutes or until tender. Transfer potatoes to a large bowl; let cool. Return steamer basket to saucepan. Place green beans in steamer basket. Steam, covered, 5 to 8 minutes or until crisp tender. Remove steamer basket from pan and let beans cool. Season beans and potatoes with salt and pepper. Set artichoke hearts in a colander set in the sink and pour hot water over them; drain well.
2. For Tahini Sauce, stir together tahini, lemon juice, garlic, cumin, cayenne pepper (if using). Season to taste with salt and pepper. Stir in ¼ cup water, 1 tablespoon at a time, to reach drizzling consistency.
3. Place lettuce in bowls. Arrange potatoes, beans, artichoke hearts, chickpeas, tomatoes, and onion in bowls. Sprinkle with olives and thyme leaves. Drizzle with Tahini Sauce.

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Potato And Eggplant

Eggplant and potatoes team up to create a savory and satisfying dish that will become an instant hit even among the pickiest eaters. Traditional Indian herbs add powerful flavor to the tomato-based sauce that’s soaked up by the succulent veggies. One reader praises: “Perfect spicing and super easy to assemble!”

If you love Indian food like I love Indian food, then let me tell you: We found the mother lode! Since I did not grow up with an Indian mother and not even an Indian aunt, I had to teach myself how to make authentic-tasting Indian food—but without using any oil. How’s that for a challenge? Good news my friends, I have mastered at least some of it. We have even more eggplant recipes for you to try out!

Ingredients:

• 1 medium purple eggplant, unpeeled and cut into ½-inch cubes
• 5 medium potatoes, peeled and cut into ½-inch cubes
• 1 teaspoon grated ginger
• 1 small jalapeño, seeded and chopped
• 1 tablespoon coriander powder
• ½ teaspoon paprika
• ½ teaspoon turmeric
• 1 teaspoon cumin seed
• Pinch of asafoetida (hing) (optional)
• 1 medium tomato, cut into ½-inch cubes
• 1½ cups fat-free tomato sauce
• ½ to 1 teaspoon salt (optional)
• 2 tablespoons chopped cilantro

Instructions:

1. Preheat the oven to 400°F. Lay out chopped eggplant on one non-stick cooking sheet and chopped potato on the other. Roast eggplant for approximately 15 minutes, until it is starting to soften but not mushy. Roast potatoes for approximately 25 minutes, until edges are starting to brown and potatoes are just cooked.
2. While eggplant and potatoes are roasting, place the grated ginger, jalapeño, coriander powder, paprika, turmeric, and 2 tablespoons of water in a small bowl. Mix to make a paste.
3. Heat a cast iron or nonstick pot over medium heat. Test the heat by adding one cumin seed to the pot; if seed cracks right away, the pot is heated to the right temperature.
4. Add cumin seeds and asafoetida after seed cracks. Add the spice mixture and stir-fry for 20 seconds, stirring continuously.
5. Add chopped tomato and stir-fry for a minute. Add tomato sauce. Mix well.
6. Add roasted potatoes and eggplant. Mix gently and let it simmer for 3 to 4 minutes on medium-low heat. Taste and add salt, if needed. Turn off the heat and add chopped cilantro. Mix well.

   Chef’s Note: Asafoetida is a spice derived from the resin extracted from a plant root. It has a pungent aroma that is very strong when raw but works as a flavor enhancer when cooked. It gives a unique flavor to most Indian dishes. It is also called “Hing,” available in most Indian grocery stores.

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Tortilla Soup

Savor the Mexican flavors in this colorful tomato-chili soup topped with baked tortilla strips, lime wedges, green onions, and cilantro. Many traditional Mexican dishes are easy to adapt to a fully plant-based diet. This tortilla soup is a great example. Whenever I cook it, the whole house fills with a delightful aroma, a hint of the robust and delicious flavor that is on the way.

Ingredients:

• 6 corn tortillas
• 6 large tomatoes, halved
• 2 red bell peppers, halved
• 8 ounces mushrooms, roughly chopped (about 2 cups)
• ½ yellow onion, roughly chopped
• 3 cloves garlic, roughly chopped
• 2 teaspoons ground cumin
• 2 dried chipotle chiles
• 5 to 7 sprigs fresh cilantro
• 2 teaspoons smoked paprika
• ½ teaspoon chili powder
• Sea salt
• 2 cups fresh or frozen corn
• 2 cups fresh or frozen green peas
• ½ cup thinly sliced green onions white and light green parts, for serving
• ½ cup chopped fresh cilantro, for serving
• 1 avocado, diced, for serving
• ½ cup chopped tomatoes, for serving (optional)
• ½ Meyer or other lemon, for serving

Instructions:

1. Preheat the oven to 400°F. Line a baking sheet with parchment paper.
2. Cut the tortillas into ¼-inch strips and spread on the baking sheet. Bake until crispy, 20 to 25 minutes. Set aside.
3. Meanwhile, place the tomatoes, bell peppers, mushrooms, onion, garlic, cumin powder, chipotle chiles, cilantro sprigs, and 1 cup water in a large soup pot or Dutch oven. Bring to a boil over high heat. Reduce the heat to medium, and simmer, covered, stirring occasionally, until the vegetables are tender, 20 to 30 minutes.
4. Remove and discard the chiles and cilantro sprigs. Transfer the soup to a blender or food processor. Blend until smooth. Pour the mixture back into the pan. Add the smoked paprika, chili powder, salt to taste, and 2 cups water. Bring to a boil over medium-high heat, then reduce the heat to medium and simmer until the soup thickens, about 10 minutes.
5. Add the corn and peas and cook until tender but still crisp, about 5 minutes.
6. To serve, garnish each serving of soup with green onions, cilantro, avocado, tomatoes, if using, and the reserved corn strips. Squeeze some lemon juice on top.

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Instant Pot o’ Beans

Make a big batch of flavorful beans in your Instant Pot to eat as they are or enjoy in other Mexican-inspired dishes, like our Bean and Sweet Potato Enchiladas with Cilantro-Orange Crema. These tasty legumes feature a balanced spice blend of cumin, oregano, paprika, and chipotle chiles in adobo sauce for a satisfying, smoky profile that pairs perfectly with vegan sour cream and a sprinkling of cilantro. Some other tantalizing topping ideas: shredded purple cabbage, thinly sliced radishes, chopped scallions, diced avocado, pepitas, and/or roasted corn. Think of these Instant Pot beans as a blank canvas, and the garnishes as your paint!

Ingredients:

• 1 lb. dried small red and/or pinto beans (2 cups)
• 1 cup chopped yellow onion
• 8 cloves garlic, chopped
• 2 chipotle chiles in adobo sauce, finely chopped
• 1½ teaspoons dried Mexican oregano, crushed
• 1 teaspoon ground cumin
• ½ teaspoon smoked paprika
• 1 bay leaf
• 1 teaspoon sea salt

Instructions:

1. Rinse beans; drain. Sort out any shriveled beans or pebbles. In a 6-quart Instant Pot multicooker combine beans, the next seven ingredients (through bay leaf), and 6 cups water.
2. Lock lid in place; set pressure valve to Sealing. Set cooker on Bean setting and cook 35 minutes. Let stand to release pressure naturally (about 20 minutes). Carefully release any remaining pressure. Open lid carefully. Stir in salt. Use beans in recipes as directed.
3. To store, cool beans completely. Transfer beans with any liquid to an airtight container. Refrigerate up to 4 days or freeze up to 3 months.

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Greek Salad Board

Serve this informal salad board as an appetizer at your next Mediterranean feast or anytime you’re craving a healthy no-fuss dinner that you can eat with your hands. Opt for the freshest produce you can find, and feel free to swap in whatever vegetables are currently in season near you. To really dial up the fresh factor, make your own pita bread and oil-free hummus to serve alongside the veggies. Green Goddess Dip also pairs well with this platter.

Ingredients:

• 4 small roma tomatoes, quartered
• 4 mini bell peppers, halved and seeded
• ½ of an English cucumber, thinly sliced (1½ cups)
• 1 cup oil-free hummus
• ½ cup canned chickpeas, rinsed and drained
• ¼ cup slivered red onion
• 2 tablespoons pine nuts, toasted
• 1 tablespoon chopped fresh oregano
• Freshly ground black pepper, to taste
• 2 whole wheat pita bread rounds, warmed and cut into wedges
• Lemon wedges

Instructions:

1. Arrange the first seven ingredients (through pine nuts) on board. Sprinkle with oregano and black pepper. Serve with pita and lemon wedges.

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