Vegetarian Cookbook -...

Vegetarian Cookbook

Creator of Busy Mum Fitness

KELLY RENNIEkellyrenniebusymum busymumfitness

busymumfitness.com

http://busymumfitness.com

Table of ContentsIntroduction ............................................................ 3Understanding vegetarianism .................................................................................................4In the beginning… ......................................................................................................................5Cooking Conversion Tables ......................................................................................................6

Vegetarian Breakfast Recipes ........................... 7Healthy Nutty Chia Seed Pudding ..........................................................................................8Healthy Muesli ...........................................................................................................................9Spiced Mexican Breakfast Scramble ......................................................................................10Fat-Burning Overnight Oats .....................................................................................................11Flax-Spinach Flax Smoothie .....................................................................................................12Healthy Brown Rice Breakfast Porridge .................................................................................13Minty Mango Smoothie ............................................................................................................14Breakfast Pumpkin Granola ....................................................................................................15Low-Fat Dill-Tomato Frittata ....................................................................................................16

Vegetarian Lunch Recipes .................................. 17Tasty Bean Soup with Tortilla Chips .......................................................................................18Green Salad with Red Onion, Orange & Avocado .................................................................19Chickpea Salad Wrap................................................................................................................20Lemony Green Soup w/ Cayenne .............................................................................................21Lentil Super Salad .....................................................................................................................22Healthy Vegetable Sauté ...........................................................................................................23Coconut Lentil Soup w/ Ginger & Lemongrass ......................................................................24Coconut Milk Mushroom Soup ................................................................................................25Healthy Green Bean & Zucchini Sauté ....................................................................................26

Vegetarian Dinner Recipes ................................. 27Delicious Quinoa-Lentil Tacos..................................................................................................28Yummy Sweet Potato & Bean Chili ..........................................................................................29Oil-Free Black Bean Burgers ....................................................................................................30Buckwheat-Strawberry Tabbouleh ..........................................................................................31Mung Bean Spinach Detox Soup .............................................................................................32Delicious Roasted Garbanzo Bean Curry Salad .....................................................................33Cabo Black Bean Mash with Whole-Wheat Tacos ................................................................34Grilled Burritos with Salsa Crema ...........................................................................................35

For More: ................................................................... 36

Introduction Vegetarianism is increasingly becoming popular with its philosophy based on the ideology that eating a diet that’s primarily plant based provides our bodies with all the nutrition it needs while at the same time helping to restore balance in the universe. However, most people still shun this natural diet as they think it’s all about eating bland tasting greens. The Vegetarian cookbook is the perfect introduction to the beautiful vegetarian lifestyle, complete with the most delicious recipes you’ll ever eat without feeling meat deprived.

Vegetarianism is basically a meatless nutritional practice that has different modifications depending on one’s dietary restrictions. For example, lacto vegetarians consume dairy products but avoid eggs while ovo vegetarian consume eggs and avoid dairy. Vegans on the other hand don’t consume any animal products. The underlying factor that’ common for all vegetarians is the fact that they don’t consume any meat.

One of the biggest misconceptions we need to address at this point is that vegetarians are at a protein disadvantage that holds them back from living a healthy and active lifestyle. However, this myth has long been dispelled by dieticians and nutritionists who acknowledge that it’s possible to meet the recommended daily protein intake by eating a variety of protein rich plant-based foods.

Whether you are a veteran vegetarian looking to adapt a clean and healthy lifestyle or are looking to transition from a purely vegan lifestyle to a vegetarian lifestyle, this diet guide will hold your hand through the entire process.

We will start by looking at where the vegetarian diet all began and how it has grown to be one of the most popular health movements. We will also teach you how to transition gently into the vegetarian diet without feeling deprived and all the beautiful things you can expect to gain in addition to great health.

Once we are through with all the intricate details of the vegetarian diet, we are going to jump right into some of the easiest and tastiest vegetarian recipes that will introduce you to a healthy vegetarian lifestyle. Are you a meaty person? Well, you will be very pleased to learn that we also have vegetarian meats as you will see from some of our recipes such as vegetarian gyros and more.

You don’t need to have any prior knowledge of the vegetarian diet and lifestyle in general. We will take you through all the important aspects of the diet and most of all, by the time you are through with this book, you will be 100 percent ready to embark on your vegetarian journey.

Of all the basic tenets of our lives, health is perhaps the most important. The vegetarian diet is one of the healthiest diets stemming from the fresh, natural and wholesome foods that are mostly plant-based.

Understanding vegetarianismIn a nutshell, vegetarianism is not a diet, but a lifestyle that completely avoids meat and, in some cases, any products that are derived from animal slaughter. The primary purpose of the vegetarian lifestyle is to restore balance in nature by protecting animals from cruelty and exploitation.

Veganism and vegetarianism are often used interchangeably which is wrong. All vegans are vegetarians but not all vegetarians are vegans. There are different types of vegetarians – vegans, lacto vegetarians (they allow dairy consumption) and ovo vegetarians (allow the consumption of eggs).

In the beginning…Vegetarianism is not a modern philosophy. The real concept of a vegetarian way of life started taking shape in the 19th century with Dr. William Lambe and Bercy Bysshe Shelley objecting to meats, eggs and all dairy from an ethical standpoint.

Archeological evidence shows that some ancient civilizations made the conscious decision not to eat animals. Pythagoras, the Greek poet, followed what we now call the vegan diet in 500BC as he advocated for showing kindness to all species. Around the same time, Buddha was also promoting a vegetarian lifestyle.

Vegetarianism in actual sense has grown out of necessity especially if we look at the eating habits of westerners. By 2007 Americans were eating a hopping 220 pounds of meat and over 605 pounds of sugar. The escalating rate of chronic lifestyle illnesses therefore comes as no surprise.

There’s no doubt that animal based foods are the primary culprits of the current health crisis. Animals today are being restricted from their natural ways of life in the bid to increase their production of meat, dairy, eggs and other products and to also increase their rate of reproduction for economical purposes. The circle of life has been interrupted by the greed of humankind and as we know, when you mess with Mother Nature, all you can expect is havoc.

The vegetarian diet is based on the sanctity of life. Animals should be left to freely thrive in their natural habitats without the fear of capture by human beings only to be used as guinea pigs or to be forced to reproduce at unnatural rates.

The primary question is; is it okay to confine, raise and breed animals for food and other products, and during their lifetime to feed them with foods that don’t make up their natural diet? Meat eaters defend this by saying that animals have no way of knowing the difference but vegetarianism does not agree with that.

The main premise of vegetarianism is to use our control, intelligence and power to drive our planet in a way that does not exploit any animals and to co-exist peacefully and fairly with them. Vegetarianism is based on a plant based, whole food diet that is centered on purely natural and unrefined whole plants. It mainly focuses on fruits, veggies, legumes, tubers, nuts, whole grains, dairy products and eggs. It excludes all meat – including fish, eggs, dairy foods, animal based oils, refined foods such as refined sugar, bleached flour and anything that can be linked back to animals during its production.

Devoted vegetarians hold true to their ethical convictions as they advocate for the environment and the increased energy and amazing health benefits they get from following the diet. Vegetarian foods continue to evolve from simple veggie dishes and salads to gourmet foods and they have also been able to debunk the myth that vegetarianism leaves you nutritionally deficient.

As vegetarianism gains popularity, there is a revamped global movement to treat animals humanely and with respect and more and more people are willingly opting for a vegetarian lifestyle every passing day.

Cooking Conversion Tables

+ Weight Conversion Table

US NZ

1 ounce 30 grams

2 ounces 60 grams

3 ounces 90 grams

4 ounces 125 grams

8 ounces 225 grams

16 ounces 500 grams

+ Metric Conversion Table

US NZ

¼ teaspoon 1 ml

½ teaspoon 2 ml

1 teaspoon 5 ml

1 tablespoon 20 ml

¼ cup 60 ml

1/3 cup 80 ml

½ cup 125 ml

2/3 cup 170 ml

¾ cup 190 ml

1 cup 250 ml

1 quart 1 litre

+ Temperature

Fahrenheit Celsius

225° 107°

250° 121°

275° 135°

300° 149°

325° 163°

350° 177°

375° 191°

400° 204°

425° 218°

450° 232°

475° 246°

Vegetarian Breakfast Recipes

8 busymumfitness ©2018

Healthy Nutty Chia Seed Pudding

Yield: 4 ServingsTotal Time: 5 MinutesPrep Time: 5 MinutesCook Time: N/A

+ Ingredients

• 3 tablespoons raw honey • 2-½ cups almond milk • ½ cup chia seeds • 1 apple, chopped• 1 cup chopped toasted almonds • 1 cup toasted walnuts

+ Directions

Mix raw honey and almond milk in a sealable jar; add in chia seeds and tightly seal the jar. Shake well until well combined and refrigerate overnight. Serve pudding topped with chopped apples, walnuts and almonds.

+ Nutritional Information per Serving:

* Calories: 363* Total Fat: 22.5 g* Carbs: 35.8 g* Dietary Fiber: 14.6 g* Sugars: 15.7 g* Protein: 10.4 g* Cholesterol: 0 mg* Sodium: 97 mg


Healthy Muesli

Yield: 6 Servings Total Time: 20 Minutes Prep Time: 20 Minutes Cook Time: N/A

+ Ingredients

• 1 cup quinoa • 1 cup wheat flakes • 2 cups gluten-free oats• 1/2 cup walnuts• 1/2 cup raw pumpkin seeds• 1/2 cup sliced almonds • 1/2 cup ground flax seeds• 1/2 cup hemp hearts• 1/2 cup raisins • 1/2 cup coconut flakes• 1 teaspoon Almond extract• 1 teaspoon cinnamon

+ Directions

Stir together all the ingredients in a large bowl. Serve with soy milk, soy yogurt and berries.




Spiced Mexican Breakfast Scramble

Yield: 1 ServingTotal Time: 20 MinutesPrep Time: 10 MinutesCook Time: 10 Minutes

+ Ingredients

• 1 teaspoon coconut oil• 1/8 red onion, diced• 1/8 Bell Pepper, diced• 1 teaspoon hot sauce• 2 free-range eggs• 1/4 teaspoon red pepper flakes,

crushed• 1/4 teaspoon cumin• Pinch of sea salt• Pinch of pepper• 1 tablespoon freshly prepared

salsa

+ Directions

Melt coconut oil in a nonstick skillet set over medium heat; stir in red onions and peppers and sauté for about 4 minutes or until onions are translucent.

Meanwhile, in a bowl, whisk together hot sauce, eggs, crushed red pepper flakes, cumin, salt and pepper until frothy; add to onion mixture and cook, stirring, until eggs are set. Season with salt and pepper and top with salsa. Serve immediately.

+ Nutrition Information per Serving:

* Calories: 203* Total Fat: 15.9 g* Carbs: 4.7 g* Dietary Fiber: 1 g* Sugars: 2.7 g* Protein: 11.8 g* Cholesterol: 327 mg* Sodium: 528 mg


Fat-Burning Overnight Oats

Yield: 2 Servings Total Time: 10 Minutes + Chilling TimePrep Time: 10 Minutes Cook Time: N/A

+ Ingredients

• 1/2 cup gluten-free oats• 1 teaspoon chia seeds• 1/2 cup almond milk• 1/4 cup fresh blueberries • 1/4 banana, chopped • 1/4 cup chopped fresh apple• 1 tablespoon chopped toasted

almonds

+ Directions

In a small jar, combine oats, chia seeds, almond milk, blueberries, banana, ap-ple, and chopped almonds. Refrigerate overnight.To serve, remove from the fridge and stir to mix well before serving.


* Calories: 290* Total Fat: 14.4 g* Carbs: 29 g* Dietary Fiber: 5 g* Protein: 10.8 g* Cholesterol: 3 mg* Sodium: 29 mg* Sugars: 10.2 g


Flax-Spinach Flax Smoothie

Yield: 2 Servings Total Time: 5 MinutesPrep Time: 5 MinutesCook Time: N/A

+ Ingredients

• 2 cups baby spinach• 1 cup unsweetened almond milk • ½ of banana • ¼ cup frozen pineapple• ¼ cup frozen mango chunks• 1 scoop vanilla protein powder • 1 Tbsp. chia seeds • 1 Tbsp. flax meal

+ Directions

Blend together all ingredients until very smooth. Enjoy!




Healthy Brown Rice Breakfast Porridge

Yield: 8 ServingsTotal Time: 10 MinutesPrep Time: 2 Minutes Cook Time: 8 Minutes

+ Ingredients

• 1 ¾ cups coconut milk • 2 tablespoons golden flaxseed

meal• 3 cups cooked brown rice• 3 tablespoons raw honey • 1 pinch sea salt• ¾ teaspoon vanilla extract• Shredded coconut and chia

seeds for topping

+ Directions

In a saucepan, mix together coconut milk, flaxseed meal, brown rice, honey, and salt; bring to a gentle boil over medium heat. Lower heat to low and cook for about 3 minutes, stirring.

Remove from heat and stir in vanilla extract. Serve warm with shredded coconut and chia seeds.


* Calories: 396* Total Fat: 15 g* Carbs: 59.7 g* Dietary Fiber: 4.3 g* Sugars: 3.2 g* Protein: 6.9 g* Cholesterol: 0 mg* Sodium: 43 mg


Minty Mango Smoothie

Yield: 2 ServingsTotal Time: 5 MinutesPrep Time: 5 MinutesCook Time: N/A

+ Ingredients

• 1 cup almond milk • 1 cup frozen mango chunks• 1 cup kale • 1 tablespoon mint leaves

+ Directions

Combine all ingredients in a blender and blend until very smooth. Enjoy!




Breakfast Pumpkin Granola

Yield: 8 ServingsTotal Time: 15Minutes Prep Time: 10 Minutes Cook Time: 5 Minutes

+ Ingredients

• ½ cup chopped dates• 1 cup almond meal• 1½ cup chopped coconut flakes• 1 cup pumpkin seeds• 1 cup dried cranberries• 1 cup pecans, chopped• 1½ cup sliced almonds• 1 teaspoon cinnamon• ½ cup coconut oil• 1 teaspoon pumpkin pie spice• ½ cup pumpkin puree

+ Directions

Preheat your oven to 275°F. Line baking sheet with parchment paper.

Combine together dates, almond flour, coconut flakes, pumpkin seeds, cranberries, pecans almonds and cinnamon in a bowl.

Stir in the wet ingredients until well combined.

Spread the mixture on the baking sheet and bake for about 1 hour, stirring after every 15 minutes.


* Calories: 493* Total Fat: 42.8 g* Carbs: 23.2 g* Dietary Fiber: 7.9 g* Protein: 11.7 g* Cholesterol: 0 mg;* Sodium: 8 mg* Sugars: 10.5 g


Tomato Frittata

Yield: 4 Servings Total Time: 45 Minutes Prep Time: 10 Minutes Cook Time: 30 Minutes

+ Ingredients

• 8 eggs, whisked• Coconut oil to grease pan• 4 tomatoes, diced• 1 teaspoon red pepper flakes• 2 garlic cloves, minced• 2 tablespoons chopped fresh

chives• 2 tablespoons chopped fresh dill• Salt and pepper

+ Directions

Preheat your oven to 325°F.Spray a cast iron skillet or saucepan with olive oil spray.In a bowl, whisk together eggs and the remaining ingredients until well blend-ed.Pour the mixture into the pan and bake for about 30 minutes or until cooked through. To serve, garnish with extra chives and dill.


* Calories: 157* Total Fat: 10.2 g* Carbs: 7.2 g* Dietary Fiber: 1.9 g* Protein: 12.7 g* Cholesterol: 327 mg* Sodium: 133 mg* Sugars: 4 g

Vegetarian Lunch Recipes


Tasty Bean Soup with Tortilla Chips

Yield: 6 ServingsTotal Time: 1 Hour 10 MinutesPrep Time: 10 MinutesCook Time: 1 Hour

+ Ingredients

• 6 cups boiling water• 1 large red onion, diced• 1 pound dried black beans• 1/4 teaspoon chipotle chile

powder• 2 teaspoons cumin• 1 teaspoon sea salt• 1 cup salsa• 12 ounces frozen mixed

vegetables• 1 tablespoon fresh lime juice• avocado slices• baked corn tortilla chips

+ Directions

Boil water in an instant pot and turn it to sauté setting; add onion and cook, stirring often, until tender and browned.

Stir in beans, chipotle chili powder, cumin, boiling water, and sea salt; turn off the sauté function. Lock lid in place and turn on high pressure, adjusting time to 30 minutes. Let pressure come down naturally before opening the pot.

Remove about 3 cups of beans to a blender and blend until very smooth; return to pot and add salsa and corn. Adjust seasoning and turn the pot on sauté; cook until heated through. Ladle in serving bowls and drizzle with lime juice, garnish with avocado slices and serve with handful of tortilla chips.


* Calories: 329* Total Fat: 1 g* Carbs: 65 g* Dietary Fiber: 15 g;* Sugars: 7 g* Protein: 18 g* Cholesterol: 0 mg* Sodium: 707 mg


Green Salad with Red Onion, Orange & Avocado

Yield: 4 Servings Total Time: 15 Minutes Prep Time: 15 MinutesCook Time: N/A

+ Ingredients

• 1/4 cup extra-virgin olive oil• 1 small clove garlic, finely

chopped• 2 tablespoons sherry vinegar• 2 medium navel oranges,

segmented and segments squeezed into juice

• 1 teaspoon Dijon mustard • 1/8 teaspoon salt• 2 medium avocados, sliced• 1/2 medium red onion, thinly

sliced• 1 head Romaine lettuce,

chopped

+ Directions

In a bowl, combine oil, garlic, vinegar, 1 tablespoon of orange juice, mustard and salt; whisk in extra virgin olive oil until smooth and emulsified.In a salad bowl, combine avocado, red onion, lettuce, and strained orange segments; drizzle with the dressing and toss until well combined. Serve right away.


* Calories: 251* Total Fat: 21.7g* Carbs: 15.7g* Dietary Fiber: 6.5g* Protein: 2.3g* Cholesterol: 0mg* Sodium: 67mg* Sugars: 7g


Chickpea Salad Wrap

Yield: 3 Servings Total Time: 5 MinutesPrep Time: 5 MinutesCook Time: N/A

+ Ingredients:

• 1 ½ cups cooked chickpeas • 1/4 cup toasted sunflower seeds• 1 tablespoon minced fresh dill• 3 tablespoons chopped dill

pickle • 2 tablespoons chopped red

onion• 1/2 cup chopped celery• 2 tablespoons fresh lemon juice• 1/2 tsp regular mustard• 1 garlic clove, minced• ¼ teaspoon sea salt• ¼ teaspoon pepper

+ Directions:

In a large bowl, mix all the ingredients, mashing the chickpeas until smooth. Stuff the mixture into a gluten free wrap and serve.


* Calories: 302* Total Fat: 6.3 g* Carbs: 48.2 g* Dietary Fiber: 14 g* Sugars: 8.8 g* Protein: 15.6 g* Cholesterol: 0 mg* Sodium: 237 mg


Lemony Green Soup w/ Cayenne

Yield: 4-6 ServingsTotal Time: 1 Hour 15 MinutesPrep Time: 15 MinutesCook Time: 60 Minutes

+ Ingredients

• 1 pound curly kale, torn• 12 ounces baby spinach• ¼ cup brown rice, rinsed• 2 yellow onions, chopped• 2 tablespoons olive oil• 3 cups plus 2 tablespoons water• 4 cups homemade vegetable

broth• 1 tablespoon fresh lemon juice• 1 large pinch of cayenne pepper• Salt, to taste

+ Directions

Add the two tablespoons of olive oil in a large pan and cook the onions over medium heat. Sprinkle with salt and cook for 5 minutes until they start browning.

Lower the heat and pour in two tablespoons of water. Cover and lover the heat and cook for 25 minutes until the onions caramelize, stirring frequently.

Meanwhile, add the remaining water and some salt to a Dutch oven and stir in the rice. Bring to a boil then lower the heat and simmer for about 15 minutes until tender. Stir in the kale

into the cooked rice, cover and cook for 10 more minutes.

Add the onions to the rice mixture together with the broth, spinach and cayenne and simmer for 5 minutes.

Use an immersion blender to puree the rice mixture until smooth then stir in the lemon juice.

Serve into soup bowls and drizzle each with some olive oil.


* Calories: 102* Total Fat: 7.4 g* Carbs: 8.3g* Dietary Fiber: 3.1g* Sugars: 2.8 g* Protein: 3.1 g* Cholesterol: 0 mg* Sodium: 109 mg


Lentil Super Salad

Yield: 4 ServingsTotal Time: 10 Minutes Prep Time: 10 MinutesCook Time: N/A

+ Ingredients

• ¼ cup chicory leaves• ¼ cup chopped celery leaves• 2 tablespoons sliced red onion• 1 tablespoon extra-virgin olive oil• 1 large Medjool date, chopped• 1 tablespoon capers• ¼ cup rocket• 2 avocados, peeled, stoned and

sliced• ½ cup lentils • 2 tablespoon chopped walnuts• 1 tablespoon fresh lemon juice• ¼ cup chopped parsley

+ Directions

Arrange salad leaves in a large bowl or a plate; mix the remaining ingredients well and serve over the salad leaves.


* Calories: 359* Total Fat: 25.8 g* Carbs: 26.8g* Dietary Fiber: 15.2g* Protein: 9.7g* Cholesterol: 0mg* Sodium: 80mg


Healthy Vegetable Sauté

Yield: 4 ServingsTotal Time: 25 Minutes Prep Time: 10 MinutesCook Time: 15 Minutes

+ Ingredients:

• 2 tablespoons extra virgin olive oil

• 1 tablespoon minced garlic• 1 large shallot, sliced• 1 cup mushrooms, sliced• 1 cup broccoli florets• 1 cup artichoke hearts• 1 bunch asparagus, sliced into

3-inch pieces• 1 cup baby peas• 1 cup cherry tomatoes, halved• 1/2 teaspoon sea salt

+ Vinaigrette

• 3 tablespoons white wine vinegar

• 6 tablespoons extra-virgin olive oil

• 1/2 teaspoon sea salt• 1 teaspoon ground oregano• handful fresh parsley, chopped

+ Directions

Add oil to a skillet set over medium heat. Stir in garlic and shallots and sauté for about 2 minutes.

Stir in mushrooms for about 5 minutes or until golden. Stir in broccoli, artichokes, and asparagus and continue cooking for 5 more minutes. Stir in peas, tomatoes and salt and cook for 2 more minutes.

Prepare vinaigrette: mix together vinegar, oil, salt, oregano and parsley in a bowl until well combined.

Serve vegetable sauté in a serving bowl and drizzle with vinaigrette. Toss to combine and serve.


* Calories: 334* Total Fat: 28.6 g* Carbs: 18.3g* Dietary Fiber: 6.8g* Protein: 6.5g* Cholesterol: 0mg* Sodium: 530mg* Sugars: 5.2g


Coconut Lentil Soup w/ Ginger & Lemongrass

Yield: 6 ServingsTotal Time: 45 MinutesPrep Time: 15 MinutesCook Time: 30 Minutes

+ Ingredients

• 6 cups vegetable broth • 1 red onion, diced• 2 cups red lentils• 2 kaffir lime leaves• 1 tablespoon chopped fresh

garlic• 1 tablespoon grated fresh ginger• 1 tablespoon lemongrass paste• 1 cup coconut milk• 2 cups diced butternut squash• 1 tablespoon curry powder • a pinch of sea salt• 1 teaspoon honey• 1 cup hot cooked brown rice• sliced green onions• fresh Coriander

+ Directions

Combine vegetable broth, red onion and lentils in a pot; bring to a gentle boil.

Cover and simmer for about 20 minutes or until lentils are tender. Stir in kaffir lime leaves, garlic, ginger, lemongrass paste, coconut milk, diced squash, curry powder, and salt and simmer for about 10 minutes

Stir in stevia and ladle the soup over cooked brown rice; garnish with green onions and Coriander and serve.




Coconut Milk Mushroom Soup


+ Ingredients

• 1 ½ pounds mushroom, trimmed• 1 clove garlic, minced• 2 red onions, chopped• 4 cups vegetable stock• 2 cups coconut milk • 1 tablespoon fresh thyme• 1/8 teaspoon sea salt• Thyme sprigs • 1/8 teaspoon pepper

+ Directions

Grill the mushrooms, turning frequently, for about 5 minutes or until charred and tender; set aside.

In a soup pot, sauté red onion in a splash of water. Stir in vegetable stock and cook for a few minutes.

Place the onions and half of mushroom in a blender; blend until very smooth; add coconut milk, garlic, and thyme and continue blending until very smooth and creamy.

Return the soup to the pot and season with salt, thyme sprigs and pepper.

To serve, top with the remaining mushroom and enjoy!




Healthy Green Bean & Courgette Sauté


+ Ingredients

• 2 tablespoons extra virgin olive oil, divided

• 1/4cup green beans - cut into small pieces

• ½ small zucchini, thinly sliced• A pinch of salt • 2 tablespoons lemon juice• 2 tablespoons sliced scallions

+ Directions

Add half of the oil to a skillet set over medium heat. Stir in green beans, zucchini, and salt and sauté, stirring, for about 9 minutes or until the veggies are crisp tender.

Remove the pan from heat and stir in lemon juice and scallions. Serve immediately.


* Calories: 46* Total Fat: 3.7g* Carbs: 3.4g* Dietary Fiber: 1.4g* Protein: 1g* Cholesterol: 0mg* Sodium: 200mg* Sugars: 1.1g

Vegetarian Dinner Recipes


Delicious Quinoa-Lentil Tacos

Yield: 6 ServingsTotal Time: 7 Hours 10 Minutes Prep Time: 10 Minutes Cook Time: 7 Hours

+ Ingredients

• ½ cup brown lentils• ¼ cup quinoa, rinsed• 2 cloves garlic, minced• 2 cups water• ½ teaspoon smoked paprika• ½ teaspoon chili powder• Salt and pepper• 6 corn taco shells

+ Directions

In a slow cooker, combine all ingredients, except taco shells, salt and pepper; cook on low for about 7 hours. Season with salt and pepper and serve in taco shells with salsa, tomatoes, and lettuce.

+ Nutrition Information per Serving

* Calories: 208* Total Fat: 7.5 g* Carbs: 30.1 g* Dietary Fiber; 3.8 g* Sugars: 0.1 g* Protein: 6.1 g* Cholesterol: 0 mg* Sodium: 140 mg


Yummy Sweet Potato & Bean Chili

Yield: 4-6 ServingsTotal Time: 1 Hour 55 MinutesPrep Time: 20 MinutesCook Time: 1 hour 35 Minutes

+ Ingredients

• 2 sweet potatoes, peeled and chopped

• 1 can (14 ounces) cannellini beans

• 1 can (14 ounces) tomatoes• Olive oil• 1 yellow onion, chopped• 1 yellow pepper, chopped• 2 red peppers, chopped• 1 bunch fresh coriander, finely

chopped• 1 tablespoon cumin powder• 1 teaspoon smoked paprika• 2 teaspoons cinnamon powder• 1 fresh red chili, deseeded and

finely chopped

+ Directions

Preheat your oven to 350 degrees F.Arrange the sweet potato in a roasting tray and drizzle with olive oil. Toss with a pinch each of cumin, cinnamon and paprika.Spread the potatoes in one layer and roast for about 40 minutes until softAdd 1 tablespoon of oil in a pan and sauté the onion, peppers, coriander, chili and all the remaining spices.Cook on low for 15 minutes, stirring so the veggies don’t stick to the pan.Stir in the beans together with the liquid and the tomatoes. Stir well to combine and add a splash of water, if needed. Simmer for half an hour then stir in the baked sweet potatoes.Serve over a bed of steamed rice with sliced avocado on the side, if desired.


* Calories: 358* Total Fat: 8.6 g* Carbs: 56.9 g* Dietary Fiber: 13.4g* Sugars: 6.2 g* Protein: 12.4 g* Cholesterol: 16 mg* Sodium: 30 mg


Oil-Free Black Bean Burgers

Yield: 4 Servings Total Time: 25 Minutes Prep Time: 10 Minutes Cook Time: 15 Minutes

+ Ingredients

• 2 cups cooked black beans• 1/4 cup minced fresh Coriander• ¼ teaspoon cayenne pepper• 1/2 teaspoon dried oregano• 1 teaspoon ground cumin• ¼ teaspoon sea salt • ¼ teaspoon pepper • ¼ cup instant oats• 8 whole-wheat buns

+ Directions

Preheat oven to 350°F.

Prepare a cookie sheet by greasing and lining it with parchment paper; set aside.

In a food processor, process beans until mashed and transfer to a large bowl; stir in spices and Coriander. Stir in the oats, ensuring the mixture isn’t too sticky; shape the mixture into three patties and bake for about 7 minutes. Flip the patties over and bake for another 7 minutes or until crispy. Serve the ppatties sandwiched between gluten free buns or by themselves with salad.




Buckwheat-Strawberry Tabbouleh

Yield: 4 Servings Total Time: 20 Minutes Prep Time: 15 MinutesCook Time: 5 Minutes

+ Ingredients

• ¼ cup buckwheat• 1 teaspoon turmeric• 1 tablespoon finely chopped

capers• ¼ cup finely chopped dates• 2 avocados, finely chopped• 2 red onions, finely chopped • ½ cup finely chopped tomatoes• ½ cup finely chopped parsley• ½ cup sliced organic strawberries• Juice 1/2 organic lemon• 1 tablespoon extra-virgin olive oil• 30g rocket

+ Directions

Follow packet instructions to cook buckwheat with a teaspoon of turmeric for about 3 minutes; drain and set aside to cool.

In a large mixing bowl, mix capers, dates, avocado, red onion, tomato, and parsley.

In a separate bowl, mix the cooked buckwheat, strawberries, lemon juice and extra virgin olive oil.

Serve buckwheat mixture with salad over a bed of rocket.


* Calories: 389* Total Fat: 31.3 g* Carbs: 29.2 g* Dietary Fiber: 12.8 g* Protein: 4.7 g* Cholesterol: 0 mg* Sodium: 106 mg* Sugars: 11.4 g


Mung Bean Spinach Detox Soup


+ Ingredients

• 2 teaspoon sesame oil • 1/2 cup diced carrots• 1/2 cup chopped celery• 1 cup chopped leeks or onions• 2 garlic cloves, minced• 1 teaspoon minced ginger• 1 tablespoon date paste• 2 tablespoons nut paste (walnuts

and pumpkin seeds)• 1-2 teaspoons lemon/lime juice• 1 teaspoon allspice• 1/4 teaspoon cardamom powder• 2 teaspoons cumin powder• A pinch of red chili flakes • 1/2 teaspoon crushed black

pepper• Salt• 4 cups vegetable broth• 1/2 cup coarsely chopped

spinach• 1 cup cooked yellow mung beans

+ Directions

Heat oil in a stock pot over medium high heat; sauté chopped veggies and seasonings except spinach. Cook for about 10 minutes and then stir in, vegetable broth, spinach and mung beans; simmer for about 3 minutes and remove from heat.

Transfer the mixture to a food processor and blend until the soup is smooth. Serve the soup with small avocado cubes, garnished with tomatoes and parsley.




Delicious Roasted Garbanzo Bean Curry Salad

Yield: 4 ServingsTotal Time: 55 Minutes Prep Time: 15 Minutes Cook Time: 40 Minutes

+ Ingredients

• ½ cup garbanzo beans, rinsed, drained

• 1 teaspoon extra virgin olive oil• 1/8 teaspoon sea salt• 2 teaspoon olive oil• 2 teaspoons freshly squeezed

lemon juice• ½ teaspoon lemon zest• ½ teaspoon raw honey• A pinch of black pepper• ¼ cup chopped red bell pepper• 1 peeled mandarin orange,

chopped• ½ cup chopped purple cabbage• ½ cup cooked quinoa• 1 tablespoon toasted cashews

+ Directions

Spread the beans on a baking sheet and bake at 450°F for about 30 minutes or until lightly browned and slightly crunchy. Remove the beans from oven and let cool completely.

Toss together the baked beans, oil, and salt and return to oven for 10 more minutes or until crispy and browned. Remove from oven and let cool.

In a bowl, whisk together olive oil, lemon juice, zest, honey, sea salt and black pepper; set aside.

In a bowl, toss together the roasted beans with chopped mandarin orange, red bell pepper, cabbage and cooked quinoa; drizzle with the dressing and sprinkle with toasted cashews to serve.


* Calories: 243* Total Fat: 7.4g* Carbs: 37.2g* Dietary Fiber: 6.7g* Protein: 8.8g* Cholesterol: 0mg* Sodium: 71mg* Sugars: 9.6g


Black Bean Mash with Gluten Free Wraps


+ Ingredients

• 6 gluten free wraps • 3 cups homemade black beans • 1/2 teaspoon vegan

Worcestershire • 1 tablespoon minced garlic • 1 teaspoon dried onion powder• 1/2 teaspoon cumin• 2 cups vegetable stock • 2 bay leaves

+ Directions

Combine all ingredients in a small pot and bring to a gentle boil; lower heat and simmer for about 20 minutes or until water is absorbed. Mash with a potato masher, discarding bay leaves. Spoon the mixture into wraps with extra salad if need be


* Calories: 685 g* Total Fat: 32.7 * Carbs: 61.1 g* Dietary Fiber; 7.1 g* Sugars: 0.2 g* Protein: 38.9 g* Cholesterol: 87 mg* Sodium: 645 mg


Grilled Burritos with Salsa Crema

Yield: 4 ServingsTotal Time: 20 Minutes Prep Time: 10 Minutes Cook Time: 10 Minutes

+ Ingredients

For Salsa Crema:• 1 tablespoon lemon juice • 1/2 cup raw walnuts• 1/2 cup raw cashews• 3/4 cup your favorite roasted

salsa• 3/4 cup silk cashew milk

For Burritos:• 4 corn tortillas• 3/4 cup cooked black beans • 3/4 cup cooked brown rice• 1/2 avocado, sliced• Sea salt • chopped coriander• corn

+ Directions

In a blender, blend all cream ingredients until very smooth; set aside.

In a large bowl, combine cooked beans, rice, and salt; divide the mixture between the two tortillas and top with sliced avocado. Fold to enclose the filling and place them, seam side down, on a frying pan. Cook on medium low heat for about 5 minutes or until the tortillas are browned; flip over and cook the other side. Place the tortillas on serving plates and drizzle each with salsa crema. Serve garnished with chopped Coriander and corn.


* Calories: 588* Total Fat: 16 g* Carbs: 77.5 g* Dietary Fiber: 12.6 g* Sugars: 3.3 g* Protein: 20.7 g* Cholesterol: 0 mg* Sodium: 79 mg


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Date post:	14-Jun-2020
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