Posts tagged: veganhealthcoach

Pumpkin And Red Lentil Dal

Pumpkin isn’t an ingredient only used in seasonal lattes! This eye-catching dal soup is packed with chunks of the orange squash, which get melt-in-your-mouth tender as the broth simmers on the stove. Featuring hearty lentils and Indian-inspired spices, you’ll love the depth of flavor that floods your senses with every bite.

Serve this colorful, perfectly spiced stew with your favorite steamed grains, such as rice or quinoa, or whole grain bread. Not a fan of pumpkin? An equal amount of butternut, acorn, or delicata squash will also work in this red lentil dal.

INGREDIENTS

• ½ teaspoon mustard seeds
• 1 teaspoon cumin seeds
• 1 cup finely chopped onion
• 1 jalapeño chile, seeded and finely chopped
• 1 tablespoon grated fresh ginger
• 3 cloves garlic, minced
• 1 small pumpkin (2 lb.), peeled, seeded, and cut into ¾-inch pieces (5 cups)
• 1 cup dry red lentils
• 1 cup coarsely chopped tomato
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• ½ teaspoon ground turmeric
• ½ teaspoon paprika
• 2 tablespoons lime juice
• ½ teaspoon sea salt
• Freshly ground black pepper, to taste
• 1 cup chopped fresh spinach

INSTRUCTIONS

1. In a large skillet cook mustard and cumin seeds over medium 2 to 3 minutes or until toasted and starting to pop. Reduce heat to medium-low. Add onion, jalapeño, ginger, and garlic; cook and stir about 10 minutes or until onion is tender, adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking.
2. Add the next seven ingredients (through paprika) and 5 cups water; stir well. Cover and cook about 20 minutes or until lentils are just tender. Stir in lime juice, salt, and black pepper. Sprinkle with spinach just before serving.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/healthy-vegan-one-pot-meals/

View List Of All Recipe On Your Plant Based Health

Learn More About Isabella Hawke | Follow Us On Facebook | Instagram

New Year’s Day Soup with Black-Eyed Peas

Savory black-eyed peas are rumored to bring good luck at the start of a new year, and while we aren’t sure if that’s true, we know for a fact this delicious one-pot vegan recipe will satisfy your stomach and nourish your soul. Also featuring collard greens, zucchini, and carrots, this yummy soup is a great way to eat your veggies whether it’s New Year’s Day or not.

Tradition says that on New Year’s Day, eating black-eyed peas brings luck and greens brings money. You’ll feel pretty rich and lucky eating this soup any day.

INGREDIENTS

• 2 leeks, trimmed, halved, and sliced
• 1 cup chopped celery
• 1 cup chopped carrots
• 3 cloves garlic, minced
• 1½ 32-oz. containers low-sodium vegetable broth
• 4 cups chopped stemmed collard greens
• 2 15-oz. cans no-salt-added black-eyed peas, rinsed and drained
• 1 medium zucchini, halved lengthwise and cut into ¼-inch-thick slices
• 2 teaspoon Italian seasoning, crushed
• ¾ teaspoon smoked paprika
• ½ teaspoon crushed red pepper (optional)
• 1 to 2 tablespoons red wine vinegar
• 2 tablespoons chopped fresh parsley

INSTRUCTIONS

1. In a large pot cook leeks, celery, carrots, and garlic over medium 5 minutes, stirring occasionally and adding water, 1 to 2 Tbsp. at a time, as needed to prevent sticking. Add the next seven ingredients (through crushed red pepper, if using). Bring to boiling; reduce heat. Cover and simmer 20 minutes or until vegetables are very tender.
2. Season to taste with red wine vinegar. Sprinkle with parsley.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/healthy-vegan-one-pot-meals/

View List Of All Recipe On Your Plant Based Health

Learn More About Isabella Hawke | Follow Us On Facebook | Instagram

Butternut Squash and Red Bean Stew

You’ll savor every bite of this exceptional one-pot meal that harnesses that subtle sweetness of butternut squash to create an irresistible autumnal stew. The tender chunks of squash pair perfectly with creamy kidney beans and crisp bell peppers so every bite is full of melt-in-your-mouth goodness. Striking the right balance between smoky and sweet, the plethora of seasonings in this soup layer on top of each other to create a rich broth worthy of serving at a high-end restaurant.

Smoky and sweet with a touch of heat, this hearty stew is the perfect recipe for a chilly night. Use two colors of bell peppers for a more festive look, and be sure to cut your squash into uniform cubes so everything cooks at the same rate. For a little more creaminess, add a dollop of vegan sour cream on top. Bon appétit!

INGREDIENTS

• 2 cups chopped onions
• 1 cup chopped carrots
• 1 cup chopped bell peppers, any color
• 9 cloves garlic, minced
• 1 bay leaf
• 1 teaspoon ground caraway
• 1½ lb. butternut squash, peeled and cut into 1-inch cubes (4 cups)
• 1½ cups chopped tomatoes
• 1 teaspoon smoked paprika
• 1 teaspoon sweet paprika
• ¼ teaspoon crushed red pepper
• 2 tablespoons oat flour
• 2 15-oz. cans red kidney beans, rinsed and drained (3 cups)
• 2 tablespoons red wine vinegar
• Sea salt, to taste
• Freshly ground black pepper, to taste

INSTRUCTIONS

1. In a Dutch oven combine the first six ingredients (through caraway) and ¼ cup water. Cook over medium about 10 minutes or until vegetables soften, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking.
2. Add the next five ingredients (through crushed red pepper) and 2 cups water. Bring to boiling; reduce heat. Simmer, uncovered, 15 minutes or until squash is fork-tender.
3. In a small bowl whisk together oat flour and ¼ cup water; stir into stew. Stir in beans and vinegar. Cook 5 minutes more or until thickened. Season with salt and black pepper.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/healthy-vegan-one-pot-meals/

View List Of All Recipe On Your Plant Based Health

Learn More About Isabella Hawke | Follow Us On Facebook | Instagram

Jackfruit Jambalaya

This vegan version of the classic Louisiana Creole stew features young jackfruit in brine, which you can find in Asian groceries and well-stocked supermarkets. The brine tends to be very high in sodium, so thoroughly rinse and drain the jackfruit before you use it in any recipe. Jackfruit has a chewy, meaty texture and soaks up the luscious flavors of the sauce as it cooks.

Note that this recipe calls for cooked brown rice, so be sure to prep that in advance. You can save a little time by purchasing pre-cooked brown rice: Look for varieties that only have a few ingredients and no added oil. (You’ll sometimes find them in the frozen foods section.)

INGREDIENTS

INSTRUCTIONS

1. In a Dutch oven cook bell pepper, onion, celery, garlic, bay leaf, and ½ cup water over medium 10 minutes or until onion is translucent. Add water, 1 to 2 tablespoons at a time, as needed to prevent sticking.
2. Add vegetable broth, tomatoes, jackfruit, beans, rice, and Creole seasoning. Bring to boiling; reduce heat. Simmer, covered, 20 to 30 minutes or until jambalaya thickens, stirring occasionally. Add more broth or water as needed to prevent sticking.
3. Remove and discard bay leaf. Add lemon juice and season with salt and pepper. Sprinkle with parsley.

Courtesy: https://www.forksoverknives.com/recipes/vegan-soups-stews

View List Of All Recipe On Your Plant Based Health

Learn More About Isabella Hawke | Follow Us On Facebook | Instagram

Jackfruit Chowder

Cooking with jackfruit may seem intimidating at first, but mastering this versatile Asian ingredient will elevate your plant-based meals to a whole new level of yum. In this recipe, meaty jackfruit chunks soak up a finger-licking-good broth and provide a tasty contrast to the textures of trumpet mushrooms, butternut squash, and other fresh veggies. Season with red pepper flakes according to your preferred spice level, and enjoy!

If you haven’t tried jackfruit, this chunky chowder is a great place to start. The tender Asian fruit absorbs the savory flavors of the broth and lends a meaty texture to the stew. A medley of fresh veggies adds eye-catching color while red pepper flakes kick the spice level up a notch. The flavors in this dish just get better with time, making it a great recipe to meal prep and heat up on busy nights where you don’t feel like making dinner!

INGREDIENTS

• 2 lb. Yukon gold potatoes, chopped (2½ cups)
• 2 cups finely chopped onions
• 10 to 12 cloves garlic, minced
• 6 cups vegetable broth or water
• 8 oz. butternut squash, cut into 1-inch cubes (2 cups)
• 5 oz. trumpet mushrooms, cut into ½-inch pieces (1¾ cups)
• 1 red bell pepper, seeded and cut into ½-inch pieces (1 cup)
• 1 carrot, cut into ½-inch pieces (1 cup)
• 1 cup cut green beans, cut into ½-inch pieces
• ¼ cup chopped fresh parsley
• 1 tablespoon chopped fresh thyme
• 1 cup unsweetened, unflavored plant-based milk
• ¼ cup oat flour
• 1 14-oz. can green jackfruit, rinsed, drained, and cut into 1-inch pieces
• 1 medium zucchini, cut into ½-inch pieces (1 cup)
• Sea salt, to taste
• Red pepper flakes (optional)

INSTRUCTIONS

1. In a large pot combine potatoes, onions, garlic, and 1 cup of the broth. Cover and cook over medium 10 minutes or until vegetables are tender, adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking.
2. Add the remaining 5 cups broth and the next seven ingredients (through thyme). Cook 10 to 15 minutes more or until vegetables are tender.
3. In a small bowl whisk together milk and oat flour. Add milk mixture, jackfruit, and zucchini to pot. Bring chowder to boiling; reduce heat. Simmer about 10 minutes more or until chowder thickens. Season with salt. If desired, sprinkle with crushed red pepper.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/healthy-vegan-one-pot-meals/

View List Of All Recipe On Your Plant Based Health

Learn More About Isabella Hawke | Follow Us On Facebook | Instagram

Lentil Vegetable Stew

The secret ingredient in this vegan one-pot meal is a salty strip of kelp called kombu, which is widely used in Japanese cuisine. While this stew would taste good without it, this clever addition adds a mushroom-like umami richness to the broth that is utterly delicious and will have you slurping up each spoonful with glee. This dish is also incredibly versatile and acts as a catch-all meal for when you need to use up the leftover ingredients in your fridge.

Ever wonder what to do with the unused dried beans  and vegetables that accumulate in your pantry and fridge? This recipe lets you turn them into a big, flavorful stew that warms you from the inside out. Leftover produce is seasoned with your favorite spice blend and simmered in a savory broth that infuses lentils or beans with tender flavor. Serve with a side of whole wheat crackers for a satisfying supper! 

Tip: When making a bean or lentil stew, you can dial up the flavor (and the comfort factor) by adding one or more of the following digestion-enhancing spices and flavor boosters when cooking the legumes: 1 large bay leaf (remove before serving), ¼ teaspoon fenugreek seeds or ⅛ teaspoon ground fenugreek, 1 teaspoon fennel seeds or ½ teaspoon ground fennel, 1-inch cinnamon stick, or 2-inch strip kombu (remove before serving).

INGREDIENTS

• 2 cups finely chopped onions
• 2 cups finely chopped mushrooms
• 1½ cups assorted dry lentils and/or legumes
• 4 cloves garlic, minced
• 4½ teaspoons grated fresh ginger
• 1 2-inch strip kombu (optional)
• 1 to 2 teaspoons spice blend of your choice, such as Italian, Cajun, Mexican, Thai, or ras el hanout
• 2 cups chopped fresh or frozen assorted vegetables
• ⅔ cup canned diced tomato
• 2 tablespoons lemon juice
• Sea salt, to taste
• Freshly ground black pepper, to taste
• Steamed grains, whole grain crackers, or bread

INSTRUCTIONS

1. In a Dutch oven cook the first five ingredients (through ginger) over medium 10 minutes or until onions start to turn golden brown, stirring frequently and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking.
2. Add 6 cups water, the kombu (if using), and desired spice blend. Bring to boiling; reduce heat. Simmer, covered, 50 minutes or until lentils and/or legumes are tender. Add vegetables and tomato. Cook 10 minutes or just until tender.
3. Add lemon juice; season with salt and pepper. Taste and adjust seasonings. Remove and discard kombu. Serve warm with steamed grains, crackers, or bread.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/healthy-vegan-one-pot-meals/

View List Of All Recipe On Your Plant Based Health

Learn More About Isabella Hawke | Follow Us On Facebook | Instagram

Asparagus, Potato, and Butter Bean Soup

One of our most beloved soup recipes of all time, this savory stew is bursting with tender butter beans, earthy asparagus, and hearty potatoes. Sautéed leeks provide a mellow sweetness, while mustard seeds and fresh dill deepen the complexity of the nourishing broth. 

Tender asparagus spears, hearty potatoes, and creamy butter beans pair wonderfully in this tasty springtime soup that tastes great year-round. Aromatic dill and spicy cayenne bring bursts of bright flavor to the mellow veggie broth, while chunks of hearty potatoes add satisfying substance. Serve this quick and easy recipe alongside a loaf of crusty whole wheat bread to soak up the flavorful broth!

INGREDIENTS

• 3 cups sliced leeks
• 6 cups low-sodium vegetable broth
• 6 cups cubed Yukon gold potatoes (2¼ lb.)
• 2 15-oz. cans low-sodium butter beans, undrained
• 1 teaspoon mustard seeds
• ¼ teaspoon cayenne pepper
• 1 lb. asparagus spears, trimmed and cut into 1-inch pieces
• 2 tablespoons chopped fresh dill
• 1 tablespoon white balsamic vinegar
• Sea salt, to taste
• Freshly ground black pepper, to taste
• Sliced scallions or fresh chives

INSTRUCTIONS

1. In a large pot cook leeks over medium 4 minutes, stirring occasionally and adding broth, 1 to 2 tablespoons at a time, as needed to prevent sticking. Add remaining broth and the next four ingredients (through cayenne pepper). Increase heat to high. Bring to boiling; reduce heat. Cover and simmer 15 to 20 minutes or until potatoes are tender. Using a fork, mash a few potatoes and beans to help thicken the soup.
2. Add asparagus and 1 tablespoon dill. Cook about 5 minutes or until asparagus is tender. Stir in vinegar. Season with salt and black pepper. Sprinkle servings with the remaining dill and the scallions.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/healthy-vegan-one-pot-meals/

View List Of All Recipe On Your Plant Based Health

Learn More About Isabella Hawke | Follow Us On Facebook | Instagram

Microwave Sweet Potato and Kale Chili

There’s no simpler meal than this flavor-packed microwave chili. Sweet potatoes, tomatoes, white beans, and kale join forces to deliver a satisfying stew that needs just a few minutes in the micro to get scrumptiously saucy. Served over brown rice, you’ll love having this recipe in your back pocket on days where you don’t want to labor over a hot stove.

This tantalizing stew has all the key ingredients of a good vegetarian chili: tender taters, hearty beans, nutrient-dense veggies, and a medley of smoky spices. The best part about this recipe is that it doesn’t require leaning over a hot stove for an hour: All you need is 20 minutes and a microwave! Make this easy recipe when you’re in a rush so you can fuel up on healthy ingredients that will keep you full and fortified. Feel free to add in corn, chickpeas, or extra tomatoes to customize this delectable dish. Serve over brown rice, and enjoy!

Tip: Look for shelf-stable pouches of cooked brown rice. Some can be microwaved in their pouch to heat. Be sure to follow the package directions.

INGREDIENTS

• 8 oz. dry whole wheat linguine
• 4 large carrots, peeled into ribbons
• 4 large parsnips, peeled into ribbons
• 12 scallions (green onions), trimmed and halved
• 8 radishes, thinly sliced
• 1 15-oz. can chickpeas (1½ cups)
• ¼ cup currants or raisins
• 1 clove garlic, minced
• ¼ teaspoon crushed red pepper
• ¼ cup fresh basil leaves

INSTRUCTIONS

1. In a microwave-safe bowl combine the first five ingredients (through garlic powder). Cover and microwave 10 to 13 minutes or until sweet potatoes are just tender when pierced with a fork, stirring once or twice.
2. Stir in beans and kale. Cover and microwave 3 to 4 minutes or until kale is wilted. Season with salt. Mix well.
3. Heat rice in microwave 2 minutes. Serve chili over rice.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/healthy-vegan-one-pot-meals/

View List Of All Recipe On Your Plant Based Health

Learn More About Isabella Hawke | Follow Us On Facebook | Instagram

Root Vegetable Ribbons

This radiant root veggie pasta features thinly sliced carrots, parsnips, and radishes that blend in with hearty whole wheat noodles. Chickpeas add extra heft while currants bring in bursts of juicy sweetness to balance out the earthy produce. Sprinkle with chopped basil, and voilá! You have a one-pot meal that will satisfy even the pickiest eaters.

A vegetable peeler is all you need to shave vegetables into ribbons. The thin ribbons weave among strands of linguine while infusing pasta with flavor via the cooking water. This comforting pasta dish has an impressive presentation but comes together in just 20 minutes. Interested in more popular recipes? Check out more of our healthy vegan recipes.

INGREDIENTS

• 8 oz. dry whole wheat linguine
• 4 large carrots, peeled into ribbons
• 4 large parsnips, peeled into ribbons
• 12 scallions (green onions), trimmed and halved
• 8 radishes, thinly sliced
• 1 15-oz. can chickpeas (1½ cups)
• ¼ cup currants or raisins
• 1 clove garlic, minced
• ¼ teaspoon crushed red pepper
• ¼ cup fresh basil leaves

INSTRUCTIONS

1. Cook linguine according to package directions for al dente. Add carrots, parsnips, scallions, and radishes the last 4 minutes of cooking. Add chickpeas and currants the last 1 minute of cooking.
2. Drain pasta mixture, reserving ¾ cup cooking liquid. Return pasta mixture to the pot; stir in garlic, crushed red pepper, and the reserved cooking liquid. Sprinkle with basil.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/healthy-vegan-one-pot-meals/

View List Of All Recipe On Your Plant Based Health

Learn More About Isabella Hawke | Follow Us On Facebook | Instagram

Sorghum Berry Breakfast Bowl

Tired of bland oatmeal? Switch up your morning routine with this hearty bowl of sweet sorghum. The chewy grains are simmered with cinnamon, cardamom, and maple syrup to produce a porridge-like texture and then garnished with raspberries, pistachio, and chia seeds. Feel free to be creative with the toppings if you have other favorite breakfast flavors.

Cook up a batch of sorghum to enjoy in salads, soups and freestyle bowls, and use some of it for this very tasty vegan breakfast bowl recipe. With its mild, slightly nutty flavor that’s reminiscent of wheat berries, sorghum is a great grain to try if you don’t eat gluten.

INGREDIENTS

• 3 cups cooked sorghum (cook according to package directions)
• 1¼ cups unsweetened soy milk
• ½ teaspoon cinnamon
• ¼ teaspoon ground cardamom
• 1 teaspoon pure vanilla extract
• 2 tablespoons maple syrup
• 2 cups raspberries (10 ounces)
• ¼ cup chopped pistachios
• 1 tablespoon chia seeds

INSTRUCTIONS

1. Combine cooked sorghum, soy milk, cinnamon, and cardamom in a medium saucepan over medium-high heat. Bring mixture to a boil, then reduce heat to medium and simmer for 10 minutes, stirring often, until liquid is reduced. Remove pan from heat, and stir in vanilla and maple syrup.
2. Serve topped with raspberries, chopped pistachios, chia seeds, and additional soy milk if desired.

Courtesy: https://www.forksoverknives.com/recipes/vegan-menus-collections/healthy-vegan-one-pot-meals/

View List Of All Recipe On Your Plant Based Health

Learn More About Isabella Hawke | Follow Us On Facebook | Instagram