Garbanzo Carrot Soup
4 carrots, sliced
1 pound collard greens or kale, chopped
2 cups chopped mushrooms
3 cups carrot juice
4 cups garbanzo beans, divided
1/4 cup brown sesame seeds
3 – 4 T lemon juice
3 cloves garlic
1 T cumin powder
1/2 t smoked paprika
Sauté onion in 1/4 cup water for 3 – 4 minutes. Add carrots, greens and 1 cup of water. Cover and bring to boil. Reduce heat and add chopped mushrooms. Add more water if needed. Cook until vegetables are tender. Add carrot juice and continue to cook. Blend 2 cups of beans with remaining ingredients and 2 cups water until smooth. Add to soup pot along with remaining garbanzo beans. Heat through, adjust seasonings, salt to taste and serve.
Spicy Collards and Black-Eyed Pea Soup
Adapted from Fatfree Vegan Kitchen
1 large onion, diced
2 ribs celery, diced
3 – 4 garlic cloves, minced
1 pounds collards greens with stalks, chopped
1 1/2 t thyme
2 t oregano
1 cup chopped muchrooms, cremini or white button
4 – 6 cups water or vegetable broth
1 4 oz. can diced green chilies
1 28 oz. can crushed tomatoes
2 1/2 – 3 cups cooked black-eyed peas
1 T apple cider vinegar
1/2 t Mrs. Dash Chipotle Seasoning
1/2 t smoked paprika
1/4 t black pepper
Sauté onion in a dry soup pot over medium high heat until it starts to brown. Add 1 cup water or broth, celery, garlic, collards, and thyme and oregano. Cover and cook for 5 – 10 minutes until collards begin to soften. Add remaining ingredients including 3 – 5 more cups of water or broth depending on the desired thickness of soup.
Options: Stir in a cooked grain such as rice, millet, quinoa or wheat berries for a more filling meal.
Stirred in cashew cream or Seed Sour Cream.
Spinach and Mushroom Lasagna
10 whole wheat lasagna noodles
1 eggplant
1/2 cup dry millet cooked in 1 cup water
2 T balsamic vinegar
1 T tamari soy sauce
1 small onion chopped
2 cloves garlic minced
1 pound mushrooms sliced
1 pound of fresh spinach chopped
1/4 cup raw sunflower seeds
1 tsp onion powder
1/2 tsp garlic powder
1/4 tsp nutmeg
1/4 tsp black pepper
1/2 tsp salt
1 T nutritional yeast
Juice of 1/2 a lime
1 jar fat free vegan marinara/pasta sauce
Sliced olives for garnish
Preheat oven to 350 degrees. Thinly slice eggplant and lay on cookie sheet that has been lined with parchment paper. Cover and bake for 30 minutes. Cook lasagna noodles according to package directions. In a small sauce pan boil 1 cup of water, add the millet, and cook until tender, about 20 minutes. Add balsamic vinegar, tamari, onion, and garlic to a large stock pot. Cook on medium-high for 2–3 minutes. Add sliced mushrooms and cook until soft. Add spinach and cook until wilted.
Drain the broth from the spinach mixture into a measuring cup. Add water to make 1 cup if needed. Pour liquid into a blender and add the cooked millet, sunflower seeds, seasonings and lime juice. Blend until smooth. Add this cream sauce to the spinach and mushrooms and mix well.
Ladle 1/3 of the marinara on the bottom of a 13×9 casserole dish. Layer noodles to cover bottom. Spread 1/2 the spinach mixture over noodles. Top with 1 layer of eggplant, 1/3 sauce, rest of spinach, layer of noodles, and remaining sauce. Sprinkle nutritional yeast on top and add sliced olives. Bake for 20 minutes.
Spaghetti Squash Garbanzo
1 spaghetti squash cooked ahead of time*
1 onion, chopped
2 cups sliced mushrooms, cremini or white button
3 cloves garlic, minced
1 t crushed red pepper flakes
1 14 oz. can crushed tomatoes
10 oz. fresh spinach or kale chopped
1 T Italian seasoning
1 6 oz. can tomato paste
3 cups cooked garbanzo beans
1 cup cooked wheat berries (page 29)
3 T Sesame Parmesan
Sea salt
*Bake spaghetti squash in 350 degree oven for one hour or until soft. Sauté onion, mushrooms, and garlic in 1/4 cup water over medium-high heat for 2 – 3 minutes. Add red pepper flakes, chopped tomatoes, and greens. Cook until tender, adding more water if needed. Add Italian seasoning, tomato paste, beans, and wheat berries. Cook additional 5 minutes. Stir in Sesame Parmesan and salt to taste. To prepare squash, cut lengthwise, remove seeds and scoop out flesh, and spread evenly on a platter. Cover with bean mixture. Garnish with Sesame Parmesan.
Hoppin John Zucchini Salad
2 medium zucchini shredded
1 clove garlic, minced
1/2 cup red onion minced
1 red bell pepper, chopped
1/2 cup fresh chopped parsley
2 ears corn, cut off the cob
2 cups cooked black-eyed peas
1 avocado, diced
Zest of one lime
Juice of 2 limes
Sea salt
A few dashes of cayenne pepper
Chopped tomato for garnish
Boil 1 cup water, add rice, lower heat to simmer, and cook for 20 – 30 minutes until tender. Let cool. Place all other ingredients in a large salad bowl. Mix well. Salt to taste. Gently mix in tomatoes or garnish on top each serving.
Chickpea Quinoa Salad with Kale
1 cup quinoa
2 cups chopped kale
1 avocado, divided
Juice from 2 lemons and 1 lime
1 red bell pepper, chopped
1 cucumber, cut in 1/4 inch cubes
2 cups grape tomatoes cut in half
1 cup fresh corn
2 cups cooked chickpeas
1/2 cup finely chopped red onion
1/2 cup finely chopped parsley
1 clove garlic, minced
1 avocado, cubed
Sea salt
Bring 2 cups water to boil. Add quinoa, reduce heat to low and cook until tender, about 15 minutes. Let cool before adding to salad. To speed up the cooling process, spread out on a small baking pan and place in freezer for 5 minutes.
Place chopped kale in a large salad bowl. Massage kale with 1/4 of the avocado and lemon juice until tender. Add remaining ingredients and toss. Salt to taste.
Green Burrito
1 onion, chopped
2 cloves garlic, minced
3 carrots, cut in half lengthwise and sliced
1 small bunch kale or collard greens, chopped
2 cups broccoli, coarsely chopped
2 cups sliced cremini mushrooms
1 medium zucchini squash, cut in 1/2 inch cubes
1 tablespoon cumin powder
2 teaspoon oregano
4 cups cooked pinto beans
Green Chili Cheeze Sauce (recipe below)
Sea salt
Whole-wheat flour tortillas
Saute onion in 1/4 cup water for 2 minutes. Add garlic, carrots, greens, and 1/2 cup water. Cover and cook 5 minutes.
Add broccoli, mushrooms, and zucchini. Cook 5 minutes.
Add spices and beans. Cook until vegetables are tender.
Stir in 1 1/2 cups Green Chili Cheeze Sauce. Salt to taste. Add 1/4 cup water to remaining cheeze sauce.
Roll burritos and drizzle remaining cheeze sauce over them. Garnish with chopped fresh tomato, avocado and cilantro.
Green Chili Cheeze Sauce
1/2 cup raw sunflower seeds
1/2 cup water
1/2 cup chopped green chilies, bottled or canned
6 T lime or lemon juice
1/2 t garlic powder
1 t onion powder
1/4 cup nutritional yeast
1/2 cup chopped cilantro
Blend all ingredients in a high-powered blender until smooth. If needed, soak seeds in water for 4 hours to soften and ease blending.
Hummus Wrap w/ Kale and Eggplant
1 medium eggplant
1 small bunch kale
1 T tahini (sesame seed butter)
Juice from 1/2 lemon
Whole Food Hummus
Avocado
Sliced red onion
Vine ripe tomatoes
Ezekiel 4:9 Sprouted Wheat Tortillas (or other whole wheat tortilla)
Heat oven to 350 degrees. Slice eggplant lengthwise in 1/4 inch slices. Place slices on a cookie sheet lined with parchment paper. Cover with aluminum foil or another cookie sheet of comparable size. Bake for 20 minutes, uncover and make an additional 10 minutes.
De-stem and finely chopped kale and place in a large bowl. Add tahini and lemon juice. Using your hands, message kale until tender. Add a spoonful or two of hummus if you desire for more moisture. Salt to taste. Set aside.
Spread desired amount of hummus on a whole wheat tortilla. Spread on desired amount of avocado and add onion and tomato slices. Top with 1/2 cup or more of kale. Place 1 slice of eggplant on top. Roll up and enjoy!
Hoppin John Salad with Kale
1/2 cup long grain brown rice
2 cups finely chopped kale
1 avocado, halved, pitted, and scored in small chunks
5 T lime juice
1 T unseasoned rice vinegar
1 clove garlic, minced
4 green onions, sliced
4 stalks celery, diced
1 red bell pepper, diced
1/2 cup fresh chopped parsley
1 cup raw corn, fresh off the cob
2 cups cooked black-eyed peas
Sea salt
1/4 t cayenne pepper
Chopped tomato for garnish
Boil 1 cup water, then add rice, lower heat to simmer, and cook for 25 – 30 minutes until tender. Place chopped kale in a large salad bowl and add 1/4 of the avocado, lime juice, and garlic. With hands, message kale until tenderized and well coated with avocado and lime juice. Add remaining ingredients, along with remaining avocado. Mix well. Salt to taste. Gently mix in tomatoes or use as a garnish on top of each serving.
Raw Blueberry Pie w/ Nut Crust
Raw Blueberry Pie
7 cups frozen blueberries, thawed
15 small pitted dates
1/2 tablespoons chia seeds (optional for thickening)
1 nut crust, divided
Blend 3 cups blueberries with dates and chia seeds. Blend until smooth in a high-powered blender such as Vitamix or Blend Tec.
If using a standard blender, blend just the berries, then soak the dates in the berry puree for several hours to soften. Grind chia seeds in a coffee grinder. Add dates, blueberries, and ground chia seeds to blender jar. Blend until smooth.
Pour over whole berries, mix well, and place onto a prepared pie crust and top with reserved crust ingredients. Let chill.
Nut Crust
1/2 cup raw almonds
3/4 cup raw pecans
1/2 cup rolled oats
10 small pitted dates
1 teaspoon cinnamon
1/2 teaspoon vanilla
Grind all ingredients in a food processor until it becomes sticky. Press 3/4 of crust in a pie pan. Fill with fruit and top with remaining crust.