Great Northern Bean and Spinach Minestrone

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Minestrone with spinachIngredients:

1 T olive oil
1 medium onion, chopped
3 slender carrots, peeled and chopped
2 stalks celery, rinsed and chopped – include the leaves
3 garlic cloves, minced
2 (15 oz) cans great northern beans, drained and rinsed
1 (15 oz) can red kidney beans, drained and rinsed
4 cups vegetable stock
1 cup water
2 (15 oz) cans diced tomatoes
1 Parmesan rind
2 T garlic powder
1 bay leaf
1 t oregano
1/2 t thyme
1/4 t black pepper
Dash red pepper flakes, or to taste
2 cups tightly packed fresh spinach, leaves torn in half
1/2 cup soup pasta like acini de pepe
1 T extra virgin olive oil Read More

Heavy on the Veggie Breakfast

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Breakfast BurritoIngredients:

2 t olive oil
1/2 cup sliced onions
1/2 cup sliced sweet red pepper
1/8 t fresh cracked black pepper
1/4 t turmeric
3 cups baby spinach, rinsed, dried, and the larger pieces torn in half
1 egg
1 tomato, sliced or chopped

Optional: sliced mushrooms, kale, collard greens, shallots, grated carrots, zucchini ribbons, peas, and tofu – or your favorite protein replacement for the egg Read More

Sweet Corn, Black Beans, and Rice

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Serve as a side or main dish

Ingredients:

1 cup basmati rice
1/8 t turmeric
1 T butter
Water to cook rice per package directions
2 T olive oil
1 cup sweet onion, chopped
1 (15 oz) can sweet corn, drained
1 (15 oz) can black beans, drained and rinsed
2 T cilantro, chopped
1 T fresh lime juice
1 t cumin
1 t garlic powder
1/2 t paprika
1/4 t ground black pepper
Optional: minced jalapeno or Serrano peppers Read More

Broccoli, Cheddar, and Brown Rice Casserole

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Ingredients:

1 T olive oil
1 cup brown rice, uncooked
Low sodium chicken broth to cook the rice per package directions
1 T butter, unsalted
1 cup onion, minced
1 large shallot, minced
3 cups fresh broccoli florets, rinsed and trimmed to bite sized pieces
1 (10 oz) can cream of celery soup, undiluted (or one recipe of homemade Thick and Creamy Celery Soup)
1 1/3 cup condensed milk
1 1/3 cup sharp cheddar cheese
1/4 t ground black pepper Read More

Vegetarian Taco Salad

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250-taco saladIngredients:

1 1/2 T chili powder
2 t cumin
1 1/2 cups salsa (your favorite brand and heat level)
1 1/2 cups black beans, or 1 (15 oz) can rinsed and drained
1 1/2 cups pinto beans, or 1 (15 oz) can rinsed and drained
6 cups lettuce, torn
15 cherry tomatoes, cut in half
1/2 cup onion, chopped
1 large avocado, diced (approximately 1/2 cup)
1/4 cup cilantro, chopped
1 lime, juiced
1 T olive oil or avocado oil
12-24 blue corn taco chips (if calorie counting, choose 12)
Optional and not included in the calories above: cheese, sweet red pepper, corn, jalapenos, serranos, Hatch chilis, more Salsa,Tabasco, sour cream….. Read More

Anything Leftover Vegetarian Casserole

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The amounts are very flexible. Consider the size of your baking dish as you measure.

Ingredients for a 2 Quart Casserole:

4 cups already cooked vegetables/beans in any combination
1 cup cooked noodles, thin quick cooking noodles, cooked rice, uncooked instant rice, stuffing, tortillas strips
1 1/2 cups thick liquid such as canned tomatoes, soup, or thick gravy
1/2 cup thinning/seasoning liquid if one is using an uncooked veggies or quick cooking noodles or rice
Seasonings of your choice, add your favorites until the mixture smells wonderful! Read More

Butternut Squash with Fresh Sage and Pappardelle

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Ingredients:

1 large sweet onion, coarsely chopped
Pinch of salt
1 (2 lbs, or 3 cups) butternut squash, peeled, deseeded, and cut into 1/2 inch cubes
2 T olive oil
1/4 teaspoon freshly ground black pepper
20 fresh sage leaves, torn into halves or thirds
1/8 t nutmeg
4 medium cloves garlic, minced
1 lb pappardelle (or other wide pasta such as tagliatelle)
1 1/2 ladles salty pasta cooking water (see directions)
1/2 cup ricotta, low fat
1/4 cup walnuts, smashed
2 T fresh flat Italian parsley
1/2 cup shredded Parmesan Read More

Eggplant Parmesan

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Ingredients:

3 medium sized young eggplants with firm skin and a beautiful green stem
1 egg thinned with two tablespoons of water
1/2 cup panko, regular, Italian, or my favorite Garlic panko
1 t dried garlic
3 cups garlicky spaghetti sauce
2 eggs, beaten
4 oz Parmigiano Reggiano
2 t dried garlic
12-24 basil leaves, rinsed, patted dry, and torn in half
16 oz fresh mozzarella, sliced
2 oz grated Pecorino Romano
fresh cracked black pepper to taste Read More