Plant Based Lentil Soup

Time: 45 minutes

Servings: 8

INGREDIENTS: 

1 cup diced onions 

1-2 tsp minced garlic

1 cup peeled & diced carrots

1 cup diced celery

14oz. can of crushed or diced tomatoes, undrained

2 cups dry lentils (green or brown) 

7 cups water

3 tsp Better Than Bouillon (vegetable base)

½ tsp ground cumin

½ tsp coriander

1 tsp smoked paprika

2½ tsp salt

2 tsp apple cider vinegar

big handful of greens (my favorite is arugula), diced

DIRECTIONS:

1. Add onions, carrots, celery & garlic to a large pot over MEDIUM heat. Cook until soft (about 5 minutes). Splash with a little water if the mixture gets dry during cooking.

2. Add the rest of the ingredients except the greens and bring to a boil, cover, turn the heat down to LOW and simmer for 30-40 minutes until lentils are tender.

3. Use an immersion blender to puree some of the soup for about 20 seconds (optional but nice if you can do it). This will thicken the soup a bit. 

4. Add the greens, stir through and enjoy! 

Notes:

Refrigerate leftovers up to 5 days or freeze up to 3 months. 

Plant Based Brownie Cold Oats Cereal

Most of the time I don't have time to make normal oatmeal in the morning. I do like overnight oats, but if I didn't happen to make any the night before this is a good alternative. 

I find that Old Fashioned Oats are a bit too chewy in this application so I prefer the Quick Oats which are just Old Fashioned Oats that have been chopped up a bit. 

I include the ground flaxseed because it's a great way to get your daily dose of omega-3s, and it helps thicken up the oats.

Plant Based Brownie Cold Oats Cereal

Time: 5 minutes

Servings: 1

INGREDIENTS: 

1 cup quick oats

¼ tsp cinnamon

1 tbsp flax

1 tbsp unsweetened cocoa powder

3 tbsp brown sugar (see notes for alternatives) 

1 cups plant milk

a few drops of vanilla extract

DIRECTIONS: 

1. In a high-sided bowl or container that will comfortably hold at least 2½ cups, add the oats, cinnamon, flax and cocoa.

2. Stir until the oats are coated with chocolate and everything is thoroughly mixed. 

3. Add the milk, sugar and vanilla. Stir to combine and enjoy! 

Notes: 

If you prefer not to use brown sugar you could also try half a mashed banana or 3 tbsp maple syrup.

Plant Based Broccoli Soup

Time: 30 minutes 

Servings: 4-6

INGREDIENTS: 

2 cups water

2 fresh potatoes, medium dice OR 2 cups frozen diced potatoes

5 cups fresh or frozen broccoli florets (about one 16oz. bag of frozen broccoli florets)

½ cup chopped onions

1 tsp garlic powder

2 cups plant milk

1 tsp turmeric

¼ tsp pepper

½ cup nutritional yeast

1½ tsp salt

1 tbsp ground flax seeds

DIRECTIONS: 

1. In a large pot, add water, potatoes, broccoli, onions and garlic powder. Cover and cook over MEDIUM heat for 20 minutes until veggies are soft. 

2. Pick out 2 cups of broccoli florets and set aside. Add remaining ingredients to the pot and blend until smooth using an immersion blender (or if using a regular blender: add everything to the pot, let cool, transfer to blender in batches if necessary, return to the pot and reheat).

3. Add reserved veggies back to the pot and stir to mix. Enjoy! 

5 Minute Plant Based Chocolate Milk

You will need:
1 pint Mason jar
1 tbsp measuring spoon

INGREDIENTS: 

1 tbsp unsweetened cocoa powder
Hot tap water (about 2 tbsp)
3 tbsp maple syrup OR 3 tbsp sugar

Soy milk (or your choice of plant milk) 

DIRECTIONS: 

1. Add maple syrup and cocoa to a 1 pint Mason jar. Then add a splash of very hot tap water.

2. Swirl the mixture around in the jar until the cocoa has melted. If necessary break up any large clumps of cocoa with a spoon and swirl some more. You have just made chocolate syrup! 

3. Add soy milk up to the 12oz. mark (about 1 cup), screw on lid and shake well until thoroughly mixed.

Notes: I prefer soy milk over my usual almond milk here because it's thicker and creamier. You end up with something that's more like conventional chocolate milk. I haven't tried it yet but cashew milk or oat milk would probably work well also. 

Plant Based Chicken Noodle Soup

Before I adopted a plant based diet homemade Chicken Noodle Soup was one of my favorites. Now I make the same soup just without the chicken. Sometimes I substitute prepared jackfruit but this soup is so satisfying that it doesn't really need it. It's really all about the noodles anyway. 

Plant Based Vegetable Noodle Soup

Time: 30min.

Serves: 6

INGREDIENTS: 

1 (12oz.) bag of frozen mirepoix OR

          - ½ cup frozen diced onion

          - ½ cup frozen diced celery

          - ½ cup frozen diced carrot

1 cup frozen diced onion

1 tsp minced garlic (2 cloves) 

1 tsp dried thyme

1 tsp dried parsley

½ tsp salt

¼ tsp powdered turmeric

dash of pepper

6 cups of water

6 tsp Better Than Bouillon (No Chicken Base) 

8oz. dried filini pasta (or angel hair pasta broken into 1 inch pieces) or ⅔ cup dried Israeli cous cous

1 cup frozen peas

1 cup prepared jackfruit (optional) 

2 cups very cold water

½ tsp salt

DIRECTIONS: 

1. In a large pot over MEDIUM heat add mirepoix, onions, garlic and cook for 5-10 minutes until soft. Meanwhile measure out and add the dried spices to the pot and stir.

2. Add 6 cups water and turn the heat up to HIGH. Add the bouillon, stir, cover and bring to a boil.

3. Add the pasta, lower the heat to MEDIUM, cover and boil for 10 minutes. Turn off the heat, add the jackfruit (if using), frozen peas & stir. Add ¼ tsp salt and 2 cups very cold tap water. This will help stop the noodles from overcooking. Wait a few minutes for the peas to be warmed through and serve. 

MAKE AHEAD FREEZER OPTION:
If you would like to make this and keep it ready in the freezer for a future dinner follow these directions.

1. Follow steps 1 and 2 except instead of 6 cups of water add only 2 cups.
2. Let cool completely and pour into an appropriate container and place in the freezer for up to 3 months.

4. To prepare the frozen soup, dump frozen mixture into large pot over MEDIUM heat, add 4 cups of water and cover. Break up and stir the frozen mixture as it thaws.Once it's thawed bring to a boil and finish the recipe starting at step 3.

Plant Based Creamy Rice & Vegetable Stew

This is a family favorite. It's delicious, hearty and comforting. It takes a few minutes longer than my most of my recipes but it's totally worth it. 


Plant Based Creamy Rice & Vegetable Stew

Time: 45 min.
Serves: 6

INGREDIENTS:

Saute ingredients: 
1 (10oz.) pkg frozen sliced mushrooms 
(1½ cups) or 3½ cups fresh sliced baby bella mushrooms
1 cup frozen diced onions (or 1 large yellow onion, diced)
2 tsp. bottled minced garlic (or 3 cloves fresh garlic, minced) 

Cashew Cream ingredients:  ½ cup raw cashews, soaked in water for 3-4 hours (or boiled for 10 minutes)
1 cup water
1 tbsp nutritional yeast
1 tsp apple cider vinegar

Remaining ingredients:  1 (10oz.) pkg frozen fully cooked brown rice (about 3 cups)
1 cup red potatoes, chopped into bite-size pieces
1 cup sweet potatoes, chopped into bite-size pieces
2 cups leafy greens, diced (your choice)
3 cups vegetable broth OR 3 cups water and 2 tsp Better Than Bouillon (Vegetable Base) 
1 tbsp basil
1 tbsp oregano
1 to 1½ tsp salt


DIRECTIONS: 
1. Place a small pot on high heat and add the cashews and enough water to cover them by about an inch. Cover and bring to a boil, then continue to boil for 10 minutes. Drain and set aside. 

2. Place a large pot on MEDIUM-HIGH heat. Add the onions, garlic and mushrooms and saute until the onions become translucent (5-10 minutes).

3. Meanwhile, place the cashews and 1 cup of water, nutritional yeast and apple cider vinegar into your high speed blender or food processor. Blend until smooth (about 1 minute).

4. Once the onion & mushroom mixture is done add the rest of the ingredients to the pot (except the cashew cream). Bring to a boil, reduce heat to a simmer, cover and cook about 10 minutes or until potatoes are soft. 

5. Turn off the heat. Add the cashew cream, stir and serve. 

Notes:
If you decide to use white rice instead of brown the stew will get thicker because white rice releases its starch quicker than brown rice does. So you may need to add it about 5 minutes before the stew is finished. Also, if it gets to thick you may need to add plant milk or water then add more salt. 

Plant Based Goulash

Servings: 6-8
Time: 30 minutes

INGREDIENTS
8oz. Whole grain uncooked elbow pasta (about 6 cup cooked)
1 cup frozen diced onion (1 medium onion)
1½ cup frozen pre-cooked, sliced mushrooms
2 cups vegan ground beef crumbles
1 tsp. dried basil
1 tsp. onion powder
1 tsp. minced garlic (2 cloves)
1 tsp. Better Than Bouillon (Vegetable Base), or ½ tsp. salt.
1 (24oz.) bottle marinara sauce
4 tbsp. maple syrup
1 cup frozen corn

DIRECTIONS:
1. Cook pasta according to package directions, drain and set aside.

2. Meanwhile, put a large pot or skillet over MEDIUM-HIGH heat add mushrooms & onions and saute in a little water (or a drizzle of oil) until onions are soft. Add vegan ground beef and stir.

3. Add remaining ingredients (except corn and pasta) to mushrooms and onions. Cover and bring to a boil for 10 minutes, stirring occasionally.

4. Turn off heat and add frozen corn and pasta. Stir until thoroughly mixed, cover and wait 5 minutes for corn to warm through. Serve.

MAKE AHEAD FREEZER OPTION:
If you would like to make this and keep it ready in the freezer for a future dinner follow these directions.

1. Do not prepare the pasta. It doesn't freeze well.
2. Saute onions and mushrooms and turn off the heat.
3. Add remaining ingredients, stir, pour into an appropriate container and place in the freezer for up to 3 months.
4. To prepare the frozen Goulash, first prepare 8oz. of elbow pasta according to package directions. Meanwhile, dump frozen Goulash sauce into large pot over medium heat and cover. Break up and stir the Goulash as it thaws. Once it's thawed bring to a boil and cook for 10 minutes, stirring occasionally. Add the cooked elbow pasta and stir to combine. Serve.

Notes:
It would obviously take less time to thaw if you move it from the freezer to the refrigerator the day before, but I usually don't remember to do that.