Vegan Potato and Kale Soup
This Vegan Potato and Kale Soup is simple, nourishing, and delicious. It’s pretty heavy on greens so If you are not used to that much green, you can cut back or use a softer more mild green like spinach. Feel free to add more herbs like bay leaf, thyme, marjoram etc.
8 – 10 oz. cauliflower
1/4 cup rolled oats
1 onion, finely chopped
2 cloves garlic, minced
5 cups water
1 1/4 cups white potato, cut in 1/2 inch cubes
1 t dried rosemary
1 bunch kale, chopped
Juice from 1/2 lemon or 1 T apple cider vinegar
Steam cauliflower in a small amount of water until tender. Blend smooth with 1/4 cup of rolled oats adding a little water if needed to blend. Set aside.
Sauté onion until it starts to brown. Add garlic and cook for 1 minutes. Add water, potato, rosemary and kale. Cook until potato and kale are tender.
Add blended cauliflower and lemon juice or vinegar. Salt to taste.
Spicy Thai Kale & Chic Peas
I have fallen in love with Indian food! The flavor is so AMAZING with all the wonderful spices! Kick up the heat in this dish by adding a little cayenne pepper. This Spicy Thai Kale dish is such a quick and easy dish to make, it’s satisfying and super nutritious!
1 cup short grain brown rice
1 onion, finely chopped
1 T minced fresh ginger
2 t chili powder
1 t turmeric
1 t cumin
1 t coriander
1/2 cup diced mild green chilies
2 cups chopped cremini mushrooms
1 cup water
8 oz. kale, finely chopped (about 1 bunch)
1 1/2 cups cooked chic peas
1 14 oz. can crushed tomatoes
1/4 cup natural unsalted peanut butter
Sea salt
Boil 1 cup water in a small saucepan. Add rice, cover, lower heat, and cook until tender, about 25 – 30 minutes.
Dry sauté onion and ginger for 3 minutes, adding a tablespoon of water if needed to keep from sticking. Add spices, green chilies, mushrooms, chopped kale, and water. Bring to a boil, lower heat to medium, and cook until kale is tender. Stir in chic peas and tomatoes, and continue to cook 5 more minutes. Stir in peanut butter and serve over desired amount of rice. Salt to taste.
Creamy Cauliflower Kale
This has been one of my favorite dishes while on an elimination diet. It will continue to be one of my go-to meals after I’ve incorporated more foods. I love this dish and it’s so easy! I often add steamed green beans.
1 medium head cauliflower
1 onion, chopped
1 clove garlic, minced
1 bunch kale, finely chopped
1 t turmeric
1/4 t black pepper
Cooked short-grain brown rice
Salt to taste
Break off florets from cauliflower and wash good. Place in a steamer basket or sauce pan with 1 cup water and steam until tender.
While cauliflower is cooking, saute’ onion in a dry sauce pan until it starts to brown. Add garlic and stir 1 minute.
Add 3/4 cup water and chopped kale and cover. Bring to a boil, reduce heat to low and simmer 5 – 10 minutes until kale is tender.
Stir in turmeric and pepper and cook additional minute or two. Stir in desired amount of cooked rice. (Since on an elimination diet I always have cooked rice on hand.)
When cauliflower is tender, blend until smooth. This makes a wonderful gravy to put over any veggies, grains, or potatoes. It’s a great soup base as well or substitute for mashed potatoes.
Pour desired amount of Cauliflower Cream over kale and rice and mix well. Salt to taste.
Add other seasonings as you wish. There are only certain seasonings I can tolerate and because turmeric and pepper are so anti-inflammatory, I’ve made them a daily part of my diet.
Spicy Kale w/ Lentils and Quinoa
Not very pretty but delightfully delicious! This was a dish I through together when I couldn’t decide what to fix for dinner.
2 cups cooked quinoa
2 cups cooked lentils
1 onion, chopped
3 cloves garlic, minced
1 cup chopped mushrooms
3 cups chopped tomatoes
8 cups chopped kale
2 t Mrs. Dash Extra Spicy seasoning
1/4 cup pumpkin seeds, chopped
Salt to taste
Saute onion over medium high heat (dry, with no oil) until it starts to brown. Add garlic and cook for 1 minute. Stir in chopped mushrooms and tomatoes, lower heat to medium, cover and cook for 5 minutes until juicy. Add kale, cover, and cook until tender, adding a little water if need to keep from sticking. Stir in seasonings half way through cooking. When kale is tender, stir in cooked lentils and quinoa. Add pumpkin seeds and salt to taste.
Chic Pea Vegetable Soup
1 onion, finely chopped
2 cloves garlic, minced
1 cup finely chopped celery
1 cup chopped carrots
1 cup chopped red potato
1/2 pound kale or collard greens chopped
4 cups water or broth
1/2 cup quinoa
1 bay leaf
1 1/2 t dried thyme
1 cup finely chopped mushrooms
2 1/2 cups cooked chic peas
1/2 cup chopped parsley
Sea salt
Saute’ onion in a dry soup pot over medium high heat until it starts to brown. Add garlic and saute’ an additional minute. Add 1/2 cup water to loosen the onion and brown that has stuck to the bottom of the pan. Add celery, carrots, potato, greens, quinoa, 2 – 3 cups of water just to cover the veggies. Stir in bay leaf and thyme. Cover and cook until quinoa and vegetables are tender. Add chic peas, mushrooms and parsley and cook an additional 5 minutes. Salt to taste.
Sesame Kale Salad
This kale salad is not necessarily good by itself but is a delicious addition to a hummus wrap, stuffed pita, sandwich, or quinoa, pasta or other grain based salad.
Mediterranean Kale Salad
Humus Wrap
1 large bunch of fresh kale
1 – 2 T tahini (sesame seed paste)
Chic Pea Patty Stack
Juice of one lemon
1/2 T brown sesame seeds
Sea Salt
Finely chop kale and place in a large salad bowl. (Strip kale off stalks if preferred. If the stalks are young and tender, I like to keep them.)
Starting with 1 tablespoon of tahini, add to the kale along with lemon juice and 1/4 teaspoon salt. Message kale with your hand until bright green and tender. Add more tahini if more oil is needed.
Sprinkle on sesame seeds and mix through out. Salt more to taste if needed.
Alternatively you can message 1/4 of an avocado into the kale if you are going to use it in a Mexican type salad or chop 1/2 can of olives and message them into the kale like I do in the Mediterranean Kale Salad pictured above.
April’s note: This salad travels well! I made this ahead for my 4 day trip to California to visit my brother. Not only did I use it in my humus wraps but one day for lunch we went to an Indian café where I bought a side of tabouli salad, a side of humus, and I mixed both into my kale salad. It was delicious!
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.
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