Dinners
Vegetable Bean Burritos
Ingredients
1 head broccoli florets, cut into bite-size florets
1⁄2 head cauliflower, cut into bite-size florets
2 carrots, finely chopped
1 zucchini, finely chopped
1 onion, finely chopped
4 cloves garlic, finely chopped or pressed
1 tbsp Dr. Fuhrman’s Vegi-Zest or other no-salt seasoning
1 tsp dried basil
1 tsp dried oregano
1 tsp dried parsley
1 tsp ground cumin
1 cup cashews, raw
1 cup soy milk, unsweetened
1 15-oz can pinto beans, no or low salt, drained
8 whole wheat tortilla wraps
1⁄2 block Follow Your Heart Nacho soy cheese, grated (optional)
Instructions
Chop vegetables into small pieces by hand or in a food processor. In a large covered pot, water saute the vegetables with herbs and spices in 1/4 to 1/2 cup water for 15 minutes or until tender.
In the meantime, place cashews and soy milk in food processor and blend until smooth. Add cashew/soy milk mixture and beans to the veggies and mix thoroughly.
Rather than using canned beans, try soaking one cup of dry pinto or kidney beans overnight in about 6 cups water, then rinse them, and place them in a pressure cooker. Add one cup water and 1 tsp chipotle chili powder, bring to pressure and cook for 6 minutes. Turn off heat and let pressure come down naturally.
Spread veggie-bean-cashew mixture on tortilla, add optional soy cheese if using, and roll up to form burrito
Tofu Mushroom Burgers
Ingredients
1 lb tofu ( one package)
1⁄4 cup sunflower seeds, raw
1⁄2 cup nutritional yeast
1 cup shiitake mushrooms, sliced
1⁄2 cup frozen peas
salsa or no-sugar-added ketchup
Instructions
Cut tofu into slices and coat with 15 sprays of Bragg Aminos or Soy Sauce. Place in food processor with 1/4 cup sunflower seeds and 1/2 cup nutritional yeast and process thoroughly. Water saute 1 cup of sliced shiitake mushrooms in a pan for about 15 minute until mushrooms are soft.
In a bowl, combine tofu mixture, mushrooms, and frozen peas and mix well. Press into a lightly oiled baking dish so that the burgers are about 3/8 inch high. Bake at 350 degrees for 45 minutes. Let cool, cut into squares and serve topped with salsa or sugar-free ketchup.
Italian Stew
Ingredients
1 eggplant, medium to large, chopped
1 zucchini, medium to large, chopped
1 onion, chopped
1 red bell pepper, seeded and chopped
1 block tofu, frozen overnight, thawed and crumbled
4 cloves garlic, minced or pressed
2 heaping tbsp Italian seasoning
1⁄2 can black olives, sliced
1 tbsp capers (optional due to high sodium)
2 cup water
1 tsp powdered ginger or raw grated ginger
1 large can (28 oz) tomato sauce (no salt added)
Instructions
Place all ingredients except tomatoes and ginger in the pressure cooker, bring to pressure and cook 3 minutes. Quick release.
Add the tomatoes and ginger, again bring to pressure, cook 30 seconds, and quick release. The stew is ready.
Any pressure cooker soup or stew will be hotter than a normal soup so let cool or add an ice cube or two.
Orange Cashew Salad Dressing
Ingredients
2 navel oranges, peeled
1⁄4 cup orange juice
1⁄4 cup cashews, raw
2 tbsp blood orange vinegar or pear vinegar
Instructions
Blend all ingredients in a blender until creamy.
Source: Dr. Joel Fuhrman
Delicata Squash Stuffed with Fruited Brown and Wild Rice
Ingredients
4 delicata squash, medium-sized
1 1⁄2 cup brown and wild rice mix or 1 cup brown rice mixed with 1/2 cup red rice
3 cup water
1 cup dried raisins, cranberries, and tart cherries, or your favorites, chopped
1⁄2 cup walnuts, chopped or slivered almonds
1 tsp ground cinnamon
1⁄2 tsp ground nutmeg
1⁄2 tsp ground allspice
1⁄2 tsp ground cardamom
1⁄2 tsp freshly ground black pepper
salt and pepper to taste
1 handful chopped parsley, optional
Source:© 2007 Jill Nussinow, MS, RD, The Veggie Queen
Instructions
Cook brown and wild rice 40 minutes with the lid on. Let sit for 5 more minutes, covered.
While the rice is cooking, cut the squash in half lengthwise, scoop out the seeds and put cut side down on a baking dish with a little water (about ½ cup) in the oven at 375 degrees F. Bake for 20 to 25 minutes until the squash is done. Remove from oven, turn over and set aside.
When the rice is cooked, put into a big bowl. Gently stir in the fruit, nuts, spices, salt and pepper. Fill the squash halves.
Bake for 5 minutes more, just to warm up the squash. Remove from the oven and top with chopped fresh parsley.
Mushroom Lentil Soup
Ingredients
1 medium onion, chopped
1 leek, coarsely chopped
4 carrots, chopped
2 stalks celery, chopped
8 shiitake mushrooms, sliced
2 bay leaves
1 tsp thyme or 2 sprigs fresh thyme or savory
2 tsp ground cumin
1 tsp chili powder
1 tbsp Dr. Fuhrman’s Vegi-Zest or other no-salt seasoning
10 cup water or vegetable stock
1 1⁄2 cup green or brown lentils
1⁄2 cup red lentils
1 medium potato, diced
2 large handfuls baby spinach leaves
1 – 2 c frozen corn
Adapted from:© 2007 Jill Nussinow, MS, RD, The Veggie Queen
Instruction
Put the pressure cooker over medium heat with the lid off. Add the onion and a ½ cup of water and water sauté for about 2 minutes. Add the leek, carrots, celery, and mushrooms and sauté for another minute. Add the bay leaves, thyme, cumin, chili powder, and Vegi-Zest and stir. Then add the water, both types of lentils, and the potato. Stir well. Lock the lid in place on the pressure cooker and bring the mixture to a boil over high heat until you achieve high pressure. Then reduce the heat to maintain pressure for 6 minutes. Remove from heat and let the pressure come down naturally. Remove the lid, tilting away from you. Remove the bay leaves and add the corn and stir in the spinach leaves.
Remember that this soup is hotter than any soup made on the stove, so let it cool accordingly, or add an ice cube to each bowl, if necessary. If you like a thinner soup, add several additional cups of water at this point to achieve desired consistency.
Daily Pressure Cooker Meal
Ingredients
2 tsp oil (may omit oil and use water saute technique)
1⁄2 medium onion, diced
1 sweet red pepper, diced
1⁄2 medium hot red pepper, finely chopped
1 small eggplant, peeled and cubed
1 potato, cubed
2 – 3 tbsp water
1 medium zucchini or summer squash, cubed
1 clove garlic, minced or pressed
1⁄2 tsp fresh ginger root, finely chopped
Instructions
Heat the oil in the cooker over medium heat. Add the onion and sauté for 1 minute. Add the peppers, eggplant, and potato. Sauté for another minute and then add water. Lock on the lid and bring to pressure over high heat. Lower the pressure and set the timer for 3 minutes. Quick release the pressure and add the squash, garlic, ginger, and tomato. Bring back to pressure over high heat for 30 seconds. Quick release and enjoy.
Source:Jill Nussinow, MS, RD
Nutty Thai Sauce
Ingredients
1⁄2 cup raw almond butter
1⁄2 cup orange juice
2 medjool dates, pre-soaked in water for 30 minutes
1 tbsp fresh ginger root.
Instructions
Blend all ingredients in a Vita-Mix until creamy. Add more orange juice for a thinner sauce
Herbed Cashew Cream Sauce
Ingredients
1 1⁄2 cup cashews, ground
1 cup soy milk, unsweetened
2 cup water
3 tbsp lemon juice
6 tbsp nutritional yeast
1 tbsp tandoori spice or curry powder (optional)
black pepper to taste
1⁄4 cup parsley and basil, minced
Instructions
Combine soy milk, water, and lemon juice in a medium pan over medium heat. Stir occasionally. After a few minutes add the nutritional yeast. Bring the mixture to a boil and stir in the cashews. Whisk for 1 minute, being careful that the mixture doesn’t boil over. Remove from the heat and stir in the chopped herbs
Vegetable Stir Fry
Ingredients
1 red onion, finely chopped
3 cloves garlic, minced or pressed
2 carrots, finely chopped
1 cup broccoli florets
1 cup shiitake mushrooms, thinly sliced
2 yellow summer squash or zucchini, chopped
1⁄4 cup water, used incrementally
black pepper to taste
1⁄4 cup lime juice
1 1⁄2 cup frozen corn or peas
1⁄2 tsp chili powder or 1/4 tsp Sambal Oelek ground fresh chili paste
Instructions
In a wok over medium high heat, fry onions and garlic in 1/8 cup water, stirring until liquid has evaporated and onions start to soften, about 5 minutes. Add the carrots, broccoli, mushrooms, squash and another 1/8 cup water. Stirring occasionally, cook about 5 minutes. Now add spices and lime juice. Cook another 5 minutes until vegetables are soft but still crunchy. Add frozen corn or peas and cook for 2 more minutes to heat through.
Vibrant Veggies
Ingredients
1 cup carrot juice
1⁄2 bunch broccoli florets
1⁄2 head cauliflower, cut into florets
1 celery stalk, chopped
2 small zucchini, thinly sliced lengthwise
2 small yellow squash, thinly sliced lengthwise
1 sweet red or orange bell pepper, cut in strips
1⁄2 beet, peeled, cut in strips
2 cloves garlic, minced or pressed
1⁄2 onion, thinly sliced
1 tsp beet powder
1 tsp arrowroot (or cornstarch)
1⁄8 cup parsley, minced
2 tsp herb de Provence (dried herb mix)
Mrs. Dash seasoning to taste
Instructions
Mix carrot juice and arrowroot in a small bowl. Water sauté broccoli, onions, and garlic for 5 minutes. Add remaining vegetables and carrot juice/arrowroot mixture. Simmer, covered, stirring occasionally (the sauce will thicken) until all vegetables are tender about 8 to 10 minutes. Serve with sprinkled parsley.
Saffron-Spiced Moroccan Stew
Ingredients
3 tbsp water or vegetable stock, or 1/2 tsp olive oil for sauteing
1 onion, diced
2 sweet red peppers, chopped
1 -2 large garlic cloves, minced or pressed
1 tsp ground coriander
1⁄2 tsp ground cinnamon
1⁄2 tsp ground cumin
1⁄4 tsp ground cayenne
1 tsp fresh ginger, peeled and grated
2 medium sweet potatoes, peeled, cut in 1/2″ cubes
1 14.5-oz can diced tomatoes, undrained
1 1⁄2 cup water or vegetable stock
1⁄2 tsp saffron threads
2 cup cooked chickpeas (garbanzo beans) or 1 15-oz can, drained
black pepper to taste
Instructions
Heat the water, stock, or oil in a large saucepan over medium heat. Add the onion and cook until softened, about 5 minutes. Add the bell pepper and garlic, cover, and cook until softened, about 5 minutes.
Stir in the ginger, cumin, cinnamon, and cayenne and cook, stirring, for 30 seconds. Add the sweet potatoes and stir to coat. Stir in the tomatoes, stock, and pepper to taste. Bring to a boil, then reduce the heat to low, add saffron, and simmer until the vegetables are soft, about 30 minutes. About 5 minutes before the end of the cooking time, stir in the chickpeas. Taste and adjust the seasonings. Serve on its own or over quinoa or other grain.
Curried Pear and Squash Soup
Ingredients
3 delicata squash, roasted to equal 1 1/2- 2 cups
1 onion, diced
1 medium D’Anjou or Comice pear, peeled, coarsely chopped
2 – 3 tsp curry powder
2 tbsp Vegi-Zest or Vegi-Base, or other no-salt or low-sodium base
4 cup water
1 tbsp lemon juice
2 tbsp fresh parsley or cilantro, chopped
black pepper to taste
Instructions
Roast the squash in the oven at 350 degrees until a knife is easily inserted into the squash, about 25 minutes. Cool and scrape pulp from skin.
Heat the soup pot over medium heat. Add the onion and sauté for 5 minutes until it softens. Add the pear and curry powder and sauté for 2 minutes. Add the broth powder and water and simmer for 10 minutes until the pear is soft. Add the roasted squash and simmer for another 10 minutes to blend flavors. Using a hand blender, puree until desired consistency or remove and puree in a blender. Taste and add the lemon juice and pepper. Garnish with parsley or cilantro. Serve hot.
Creamy Butternut Squash Soup
6 cup water
1 carton low sodium vegetable broth
2 cup soy milk
2 onions, chopped
6 carrots, chopped
5 celery stalks, coarsely chopped
2 medium zucchini, coarsely chopped
2 whole butternut squash, peeled, seeded, and cubed
3 tbsp Dr. Fuhrman’s Vegi-Zest or other no-salt seasoning
1 tsp Spike or Mrs. Dash seasoning, no-salt
1⁄2 tsp ground cloves
1 tsp nutmeg
1⁄2 to 1 lb fresh mushrooms, small size, cut in half
2 tsp ground cinnamon
Instructions
Place everything in soup pot except mushrooms. Boil and then simmer for 1/2 hour. Blend everything. Add mushrooms. Cook another 1/2 hour.
Garden Vegetable Stew
Ingredients
1⁄2 cup dried lentils, rinsed
1⁄2 cup split peas, rinsed
4 cup water
1⁄2 head broccoli florets, chopped
3 sweet red peppers, coarsely chopped
1 small eggplant, peeled and cubed
1 cup carrots, chopped 1/2″ thick
1 beet, cubed
1 cup celery, coarsely chopped
1⁄2 head cauliflower, cut into bite-size florets
5 cloves garlic, finely chopped or pressed
1 large onion, chopped, or 3 leeks, sliced
2 bunches kale, leaves coarsely chopped, stems discarded
1 24-oz can tomatoes, crushed or chopped, low or no-salt
8 tbsp Dr. Fuhrman’s Vegi-Zest or other no-salt seasoning
2 medium zucchini, cubed
4 tsp cinnamon (optional)
1⁄2 cup cashews, raw
2 cup carrot juice
Instructions
Place lentils, peas, and water in a large soup pot and begin to simmer. Prepare the vegetables and add all ingredients, except for zucchini, carrot juice, cinnamon, and cashews, to the simmering lentils and peas. If necessary, add more water to keep from scorching.
Simmer, covered, for 1 hour or until vegetables, lentils, and peas are tender. Add zucchini, carrot juice, and cinnamon and simmer for another 30 minutes.
To make a creamy, chunky stew, blend 1/4 of cooked vegetable mixture with cashews until smooth. Add blended mixture back into stew.
Nutty Polenta Vegetable Loaf
Ingredients
6 cup carrot juice
1 cup green pepper, chopped
1 cup sweet red pepper, chopped
1 cup broccoli, chopped
1 cup mushrooms, chopped
1 cup zucchini, chopped
1⁄2 cup onions, chopped
6 cloves garlic, minced or pressed
1 tbsp basil
4 cup organic spinach, chopped or organic baby spinach
1 tbsp oregano
1 tbsp garlic powder
1 tbsp Spike seasoning
1 tbsp Dr. Fuhrman’s Vegi-Zest or other no-salt seasoning
2 cup cornmeal
1 cup walnut pieces
1 cup pasta sauce (try Walnut Acres), optional
Instructions
Preheat oven to 350 degrees. In a large soup pot, bring the carrot juice to a boil and stir in all the vegetables, herbs, and seasonings. Simmer for 20 minutes until vegetables are tender. Slowly add the cornmeal to the soup pot and stir constantly over low heat for 5 more minutes.
Remove from the heat and stir in the walnuts. Spoon into a casserole dish or two loaf pans and bake uncovered for 30 minutes. If desired, top with pasta sauce and bake for another 5 minutes.
This loaf will hold together better by the next day, so if a firmer loaf is desired, refrigerate overnight and reheat the following day.
Golden Austrian Cauliflower Cream Soup
Ingredients
1 head cauliflower, cut into florets
3 carrots, chopped
1 cup celery, coarsely chopped
2 leeks, coarsely chopped
2 tbsp Dr. Fuhrman’s Vegi-Zest or other no-salt seasoning
2 cup carrot juice
4 cup water
3 tsp Spike seasoning
2 cloves garlic, minced or pressed
1⁄2 tsp nutmeg
1 cup cashews, raw
5 cup kale, or organic baby spinach
Instructions
Cover and simmer all ingredients, except cashews and kale or spinach, for 15 minutes or until just tender. If kale is being used, steam until tender.
Blend 2/3 of soup vegetables and liquid with raw cashews until smooth and creamy. Add back to the remaining chunky vegetables and stir in kale or spinach. Spinach will wilt in hot soup.
White Bean Stew
Ingredients
1 1⁄2 cup white beans, pre-soaked overnight
4 cup vegetable stock, or 4 cups water with 3 tbsp Vegi-Zest or other low-sodium vegetable powder
1 tbsp olive oil
1 carrot, diced
1 stalk celery, diced
1 medium onion, diced
2 clv garlic, minced or pressed
1 medium potato, diced
1 cup canned tomatoes, diced
2 cup kale or other greens, chopped
1 cup fresh basil
2 green onions, minced
black pepper to taste, or Mrs. Dash
Instructions
Soak beans overnight. Pour the soaking water off the beans and place beans in a pot with the vegetable stock. Bring to a boil and then reduce the heat to a simmer. Simmer the beans for 25 minutes; taste to see if they are cooking through. Most white beans will take 40 to 60 minutes to be fully cooked.
High Cruciferous Vegetable Soup
Ingredients
1 bunch kale, leaves coarsely chopped, stems discarded
1 bunch collard greens, fresh or frozen, coarsely chopped
1 bunch broccoli, cut into florets
1⁄2 lb mushrooms, finely chopped
10 oz celery, coarsely chopped
3 carrot, diced
3 parsnips, diced
3 onions, chopped
4 medium zucchini, cubed
4 cloves garlic, minced or pressed or 2 tsp garlic powder
1 24-oz can tomatoes, low or no-salt
4 cup water
20 oz carrot juice
1⁄2 cup split peas, dried
1⁄2 cup adzuki beans, soaked overnight or canned
4 tbsp Dr. Fuhrman’s Vegi-Zest or other no-salt seasoning
2 tbsp Mrs. Dash seasoning
1⁄2 lb brussels sprouts, fresh or frozen
3 leeks, coarsely chopped
1⁄2 cup lentils, dried (red lentils add great color)
1⁄2 bn fresh parsley, chopped
1 cup broccoli sprouts (optional)
Instructions
In large soup pot place all ingredients, except parsley and sprouts. Cover and bring to a simmer. Simmer until adzuki beans are tender. If using canned adzuki beans, simmer until vegetables are tender and flavors meld, about one hour.
Blend 1/4 of soup until smooth. Add back to soup pot and stir in parsley and broccoli sprouts
Pumpkin Citrus Soup
Ingredients
2 tbsp Vegi-Zest or Vegi-Base, or other no-salt or low-sodium base
2 cup orange juice
4 cup carrot juice
3 cup pumpkin, cubed (or 1 can pumpkin puree)
1 cup onion, thinly sliced
1 clove garlic, minced or pressed
1 tsp ground cinnamon
2 cup cashews, raw
1 tsp fresh parsley, chopped
black pepper to taste
Source: Robin Jeep
Instructions
In covered saucepan heat all ingredients, except cashews and parsley, to boiling. Reduce heat; simmer, covered, 30 minutes or until pumpkin is tender.
Puree 2 cups of the pumpkin mixture (with enough liquid to blend) and cashews in blender until smooth; return pureed mixture to pot and add liquid to desired cream soup consistency.
Repeat with remaining pumpkin mixture. For a creamier soup add more cashews.
Heat pureed mixture and serve, garnished with parsley
Dr. Fuhrman’s Quick Corn Stew
Ingredients
2 cup water
2 cup soy milk
1 tbsp whole wheat flour
2 tbsp Dr. Fuhrman’s VegiZest
1⁄2 tsp dulse
2 tbsp dried vegetable flakes
1⁄3 tsp Misses Dash seasoning
1 medium potato, diced
1 carrot, diced
1 large onion, diced
1 10 oz bag (or box) of frozen corn
Instructions
Heat water and soy milk together on a low flame. Mix in the flour, VegiZest, dulse, vegetable flakes, and seasoning. Add the diced potato, carrot, and onion and continue to simmer for 5 minutes. Add the frozen corn until it defrosts and the soup comes to a boil again.
Source: Dr. Joel Fuhrman
Hearty Ginger Lentil Soup
Ingredients
1 cup dried lentils, do not soak
1 onion, minced
6 cloves garlic, minced or pressed
2 zucchini, diced
1 sweet red pepper, diced
2 carrots, chopped
1⁄2 tsp ground cumin
1⁄8 tsp ground allspice
1 tsp ground coriander
3 tbsp fresh ginger root, grated
1⁄2 cup brown rice
4 cup carrot juice
4 cup water
3 tbsp Dr. Fuhrman’s VegiZest
2 sweet potatoes, cut in 1 inch cubes
2 bunches swiss chard leaves and stems, chopped
1⁄2 cup fresh parsley, chopped
Instructions
Place all ingredients, except for the sweet potatoes, swiss chard and parsley, in a soup pot. Bring to a boil, cover and simmer for 40 minutes. Add the potatoes and simmer for 15 minutes, then add the swiss chard and simmer for an additional 10 minutes. Serve topped with chopped parsley.
Dr. Fuhrman’s Bean Burgers
Ingredients
1⁄4 cup sunflower seeds, raw
2 cup red or pink canned beans, unsalted
1⁄2 cup onion, minced
1⁄2 tsp chili powder
2 tbsp ketchup, preferably unsweetened
1 tbsp wheat germ or oatmeal
Source: Dr. Joel Fuhrman
Instructions
Chop the sunflower seeds in a food processor or hand chopper and mash the beans with a potato masher or food processor and mix together. Mix in the remaining ingredients and form the patties. Bake at 350 degrees for 20 to 25 minutes. Remove from the oven and let cool until you can pick up each patty and compress it firmly in your hands to re-form the burger. Then cook for another 15 minutes on each side. If desired, these may be done on a grill.
Vegetarian Chili
Ingredients
1 cup red onion, chopped
1 cup sweet red or orange bell pepper, chopped
1 cup carrots, chopped
1 cup celery, chopped
1 cup shiitake mushrooms, chopped (optional)
1 tbsp chili powder
1 tsp cumin
1 tsp oregano
1 tsp basil
1⁄8 tsp cayenne
1 tbsp nutritional yeast
1 lb block tofu, frozen overnight and thawed
1 28oz can no-salt tomato puree (Muir Glen—30 mg sodium/serving)
2 cup cooked beans (or 1 can no-salt beans)
2 tbsp red wine vinegar
1 tbsp dates, diced (or raisins)
4 cloves garlic, minced or pressed
Instructions
In a large pot, water sauté the onions, bell peppers, carrots, celery, mushrooms, and garlic until onions are translucent. You may have to add extra water every few minutes.
Add chili powder, cumin, oregano, basil, cayenne, and nutritional yeast.
Press out excess water from the thawed tofu block and then crumble tofu into small pieces and stir into vegetable/spice mixture. Cook 1 minute.
Add tomato puree, beans, vinegar, and dates. Add several cups of water as necessary to achieve a stew-like consistency. Simmer for a few minutes until veggies are tender.
Mediterranean Eggplant and Beans
Ingredients
1 eggplant, peeled and diced
1 onion, thinly sliced
1 sweet red pepper, diced
1⁄2 cup raisins
1 tbsp lemon juice
3 tbsp ketchup, preferably unsweetened
2 cup cooked or canned beans
Instructions
Steam the eggplant for 10 to 12 minutes. Cook the onion and red pepper over a medium flame in a covered skillet with 2 tablespoons of water for 6 to 8 minutes. Then add the eggplant, raisins, lemon juice, and ketchup; simmer uncovered for another 5 minutes. Mix in the beans.
Corn Tofu Steaks
Ingredients
1 block firm Tofu
Low-sodium pasta sauce
5 mushrooms, finely chopped
1 cup frozen corn kernels
Spices to taste (try dill and cumin)
Instructions
Sauté mushrooms in a few teaspoons of water until soft. Slice tofu in 1/4 inch thick slices. Top tofu steaks with pasta sauce, mushrooms, corn, and spices.
Bake on lightly oiled cookie sheet for 40 minutes at 350 degrees.
