healthy Archives - Page 2 of 5

Quick & Easy Lentils with Spinach & Mushrooms

June 27, 2016 by Epicurean Vegan

As much as I love to cook, there are times when I want to spend as little time in the kitchen preparing a meal as possible. We’re busy—we’ve got places to go, things to do, people to see! And I’m guessing you’re the same way. Unfortunately, the Standard American Diet (SAD) has allowed us to spend practically no time in the kitchen preparing healthy meals, but rather digging into a greasy bag or a plastic container of some deli salad that’s been sitting all day.

Thankfully, I’ve discovered these ready-to-eat lentils from Trader Joe’s.

I think I paid $2.99 for this 1 lb 1.6-oz package that contains 5, 1/2 cup servings. First, let’s talk figures: We’re looking at 8 grams of fiber, 9 grams of protein, and 20% of your daily intake of iron—and that’s just in half a cup! Lentils contain no fat or cholesterol either. Even though lentils are high in carbs, that’s okay because whole grains gives us the slow and steady release of glucose that our bodies need to keep going. Plus, in case you haven’t heard . . . fiber is awesome. It helps control your weight because it adds volume to foods without a lot of calories so you feel fuller longer. It also helps stabilizes blood sugar so you don’t go from satisfied to ravenous in a matter of two hours.

Okay, are you convinced? Good.

Anyway, I threw this together in about 20 minutes. We had been out of town, so the fridge contents were sparse, but I was able to scrounge up some items. I also had some leftover Cilantro-Cashew Sauce in the freezer that I defrosted in some hot water. I sauteed some onion, mushrooms, and spinach, then topped these bowls with some pepitas and fresh chives. Check out THIS LIST of other sauces you could easily whip up in no time.

INGREDIENTS:
1 pkg. Trader Joe’s Ready-to-Eat lentils (in the produce section)
2 cloves garlic, minced
1 tsp olive oil
1 small onion, diced
2-3 C mushrooms, sliced
3-4 C fresh spinach, chopped
Salt and pepper
Juice from half a lime
Pepitas
Fresh chives, chopped
Sauce of your choice (see above)

DIRECTIONS:
In a large skillet, heat the olive oil and add the garlic; saute for 2 minutes over medium heat. Add the onion and cook 5-7 minutes, or until they soften and begin to brown. Add the mushrooms and cook 3-4 minutes. In the meantime, heat the lentils by making 3 slits in the bag and cooking for 3 minutes on high in the microwave. Then add them to the skillet and mix in well. Add the spinach and cook until it begins to wilt.
Season with salt and pepper, then add the lime juice. Stir to combine. Serve in bowls and top with pepitas, chives and sauce. Enjoy!

Quinoa & Kale Bowls with Orange-Tahini Sauce

May 21, 2016 by Epicurean Vegan

I love fresh veggie bowls. They’re so easy to make, plus you can customize them they way you like ’em. I also love to experiment with the sauces and dressings. I think you’ll enjoy this Orange-Tahini Sauce, but to really make it a hard decision, here’s a list of other dressings to suit your fancy:

Cashew-Curry Sauce

Thai-Curry Sauce

Peanut Sauce

Cashew-Coconut Curry Sauce

Cilantro-Lime Cashew Sauce

Coconut-Garlic Cashew Sauce

Cilantro-Ginger Cashew Sauce

Lemony-Almond Butter Dressing

Tahini Dressing

Thai Peanut Sauce

Orange-Maple Miso Dressing

(I obviously like to make cashew-based sauces!) There’s a ton of variations of veggie bowls out there, but sometimes, simplicity is the way to go. These fresh and delicious, gluten-free and soy-free bowls are easy to make and chances are, you already have the ingredients in your fridge, so chop chop!

INGREDIENTS:
Bowls
1 C quinoa
2 C vegetable broth
4-5 C chopped kale
1 can garbanzo beans, drained and rinsed
2 C cherry tomatoes, halved
1 avocado, peeled, pitted and diced
pepitas
Orange-Tahini Sauce
3/4 C tahini
1/2 C orange juice
1 Tbs sesame oil
2 Tbs white wine vinegar
1 Tbs tamari
1 Tbs agave
salt and pepper, to taste

DIRECTIONS:
In a medium saucepan, combine the broth and quinoa. Bring to a boil, reduce heat to low and cover. Cook until all the liquid has been absorbed. Pile the kale on top and replace the lid. Let the kale steam for about 10 minutes, then stir it into the quinoa.

To make the sauce, combine everything in a food processor and blend until smooth. I then transferred it to a squeeze bottle. Assemble the bowls by placing a scoop or two of the quinoa mix in a bowl and top with garbanzo beans, avocado, cherry tomatoes, pepitas, and sauce. It’s that easy. Enjoy!

Quinoa & Kale Bowls with Orange-Tahini Sauce

Prep time

10 mins

Cook time

20 mins

Total time

30 mins

There's a ton of variations of veggie bowls out there, but sometimes, simplicity is the way to go. These fresh and delicious, gluten-free and soy-free bowls are easy to make and chances are, you already have the ingredients in your fridge, chop chop!

Author: Epicurean Vegan

Serves: 4

Ingredients

Bowls
1 C quinoa
2 C vegetable broth
4-5 C chopped kale
1 can garbanzo beans, drained and rinsed
2 C cherry tomatoes, halved
1 avocado, peeled, pitted and diced
pepitas
Orange-Tahini Sauce
¾ C tahini
½ C orange juice
1 Tbs sesame oil
2 Tbs white wine vinegar
1 Tbs tamari
1 Tbs agave
salt and pepper, to taste

Directions

In a medium saucepan, combine the broth and quinoa. Bring to a boil, reduce heat to low and cover. Cook until all the liquid has been absorbed.
Pile the kale on top and replace the lid. Let the kale steam for about 10 minutes, then stir it into the quinoa.
To make the sauce, combine everything in a food processor and blend until smooth. I then transferred it to a squeeze bottle.
Assemble the bowls by placing a scoop or two of the quinoa mix in a bowl and top with garbanzo beans, avocado, cherry tomatoes, pepitas, and sauce. It's that easy. Enjoy!

Chipotle Lentil & Walnut Taco Filling

February 16, 2016 by Epicurean Vegan

It’s obvious we like our tacos around here. Unfortunately, we’ve lost our taste for most varieties of meatless crumbles; they just don’t taste great and for some reason, our tummies tend to not agree with them later on. That’s where lentils and walnuts come in! Together, they make the perfect combination of soft and crunchy and are way better for you than any meat-filled taco. I added two chipotle-flavored Field Roast sausages and some onion, and it all came out perfect. This recipe is definitely for a crowd of taco-loving friends and family, so feel free to halve the recipe. It also makes some leftover lentils–which I love to snack on with a little salt and pepper. Right now, we have a 17-year-old family member staying with us for a while and he’s been eating vegan for the last three weeks and has loved all of our meals; these tacos have been one of his favorites so far. Teenager tested; meat-eater approved!

INGREDIENTS:
2 C walnuts
2 C green lentils (red will get too mushy)
4-5 C vegetable broth
4 Tbs water
3 tbs olive oil, divided
2 garlic cloves, minced
1/2 large onion, diced
2 Field Roast sausages, Chipotle-flavored
The rest
15-20 taco shells
Optional fixings: Guacamole or avocado slices, vegan sour cream, diced tomatoes, salsa, vegan cheddar shreds, sliced green onion, chopped cilantro, chopped lettuce

DIRECTIONS:
Preheat oven to 350. Toast the walnuts for 10 minutes; set aside. Start the lentils by combining them with the broth and bringing to a boil. Reduce heat to low, cover, and let simmer for 30-40 minutes. Test them periodically. You don’t want them too mushy, but not too crunchy (I know, vague, but you’ll know what I mean when you taste them.) You might need to add some more broth if it’s getting absorbed but the lentils aren’t done.

While the lentils are cooking, heat one tablespoon of olive oil in a large skillet with the garlic. Add the onion and cook for 5 minutes, or until softened. Toss the Field Roast sausages in the food processor and pulse a few times until they’re chunky–not too pureed. Add them to the skillet and saute with the onions.

Once the lentils are ready, drain any excess liquid and transfer 2 cups of them to the cleaned out food processor bowl. Add the walnuts, 2 tablespoons of olive oil and the 4 tablespoons of water. Pulse a few times to get a chunky consistency.
Add them to the onion-Field Roast mixture and combine well. Heat thoroughly, adding a little water or broth if the mixture seems to dry.
Fill the taco shells with some of the mixture and top with your favorite taco toppers. Enjoy!

Chipotle Lentil & Walnut Taco Filling

It's obvious we like our tacos around here. Unfortunately, we've lost our taste for most varieties of meatless crumbles; they just don't taste great and for some reason, our tummies tend to not agree with them later on. That's where lentils and walnuts come in! Together, they make the perfect combination of soft and crunchy and are way better for you than any meat-filled taco. I added two chipotle-flavored Field Roast sausages and some onion, and it all came out perfect. This recipe is definitely for a crowd of taco-loving friends and family, so feel free to halve the recipe. It also makes some leftover lentils--which I love to snack on with a little salt and pepper. Right now, we have a 17-year-old family member staying with us for a while and he's been eating vegan for the last three weeks and has loved all of our meals; these tacos have been one of his favorites so far. Teenager tested; meat-eater approved!

Author: Epicurean Vegan

Ingredients

2 C walnuts
2 C green lentils (red will get too mushy)
4-5 C vegetable broth
4 Tbs water
3 tbs olive oil, divided
2 garlic cloves, minced
½ large onion, diced
2 Field Roast sausages, Chipotle-flavored
The rest
15-20 taco shells
Optional fixings: Guacamole or avocado slices, vegan sour cream, diced tomatoes, salsa, vegan cheddar shreds, sliced green onion, chopped cilantro, chopped lettuce

Directions

Preheat oven to 350. Toast the walnuts for 10 minutes; set aside.
Start the lentils by combining them with the broth and bringing to a boil. Reduce heat to low, cover, and let simmer for 30-40 minutes. Test them periodically. You don't want them too mushy, but not too crunchy (I know, vague, but you'll know what I mean when you taste them.) You might need to add some more broth if it's getting absorbed but the lentils aren't done.
While the lentils are cooking, heat one tablespoon of olive oil in a large skillet with the garlic. Add the onion and cook for 5 minutes, or until softened.
Toss the Field Roast sausages in the food processor and pulse a few times until they're chunky--not too pureed. Add them to the skillet and saute with the onions.
Once the lentils are ready, drain any excess liquid and transfer 2 cups of them to the cleaned out food processor bowl. Add the walnuts, 2 tablespoons of olive oil and the 4 tablespoons of water. Pulse a few times to get a chunky consistency.
Add them to the onion-Field Roast mixture and combine well. Heat thoroughly, adding a little water or broth if the mixture seems to dry.
Fill the taco shells with some of the mixture and top with your favorite taco toppers. Enjoy!

Edamame Spaghetti with Lemon-Garlic Sauce

July 27, 2015 by Epicurean Vegan

That’s right, edamame spaghetti. In 12-ridiculous steps that include cooking the beans, mashing them, adding flour, six other ingredients, and running the dough through a pasta machine, you’re in business! Or . . . you can go the easy way by picking up pre-made edamame noodles like I did:
This 2-lb box is from Costco and will run you about $9. And you can’t get simpler as far as ingredients go: soy beans and water. I think it’s a nice change up from pasta, and here’s the skinny: they’re gluten-free; high in protein and fiber; half the carbs of pasta; and a bit less calories, too. I thought I’d give them a whirl. Because the spaghetti only takes 4-5 minutes to cook, this is a great meal to prepare when you want something quick and easy. How do they taste? Delicious. Not much flavor on their own, but there’s no reason you can’t dress them up with a sauce or seasonings. A tomato sauce doesn’t seem like the right choice though, but more of a light cream or olive oil sauce. Just like with regular pasta, the possibilities are pretty endless.

INGREDIENTS:
8-oz edamame spaghetti
2 Tbs olive oil
3 cloves of garlic
zest and juice from one lemon
salt
2 Tbs Earth Balance margarine
2 C mushrooms, sliced
1 tomato, diced
Parmezano Sprinkles (from The Uncheese Cookbook)
1/2 C blanched almonds
2 Tbs nutritional yeast
1-2 tsp light or yellow miso
1/4 tsp salt

DIRECTIONS:
I made the Parmezano Sprinkles first: To blanch the almonds, place in a small sauce pan with just enough water to cover them and boil for 2 minutes. Drain, rinse, and pinch the skins off. Transfer to a food processor along with the other ingredients and grind it all together. Keep in the fridge in a tightly-lidded container.

Next, bring a large pot of water to a boil and simmer the noodles for 4-5 minutes. Meanwhile, in a medium skillet, melt the margarine and add the mushrooms. Saute for about 3 minutes. Before draining the noodles, reserve 1/2 cup of the cooking liquid. Drain the edamame noodles and rinse with cold water. In the same cooking pot, heat the olive oil and add the garlic; cook for 30 seconds. Add the lemon juice, lemon zest, salt to taste, and then the noodles. Use a fork or tongs to incorporate the sauce. Add some water if it seems a little dry. Serve with some mushrooms and tomatoes, then top with the Parmezano Sprinkles. Enjoy!

Edamame Spaghetti with Lemon-Garlic Sauce

Prep time

10 mins

Cook time

5 mins

Total time

15 mins

Author: Epicurean Vegan

Serves: 3-4

Ingredients

8-oz edamame spaghetti
2 Tbs olive oil
3 cloves of garlic
zest and juice from one lemon
salt
2 Tbs Earth Balance margarine
2 C mushrooms, sliced
1 tomato, diced
Parmezano Sprinkles (from The Uncheese Cookbook)
½ C blanched almonds
2 Tbs nutritional yeast
1-2 tsp light or yellow miso
¼ tsp salt

Directions

I made the Parmezano Sprinkles first: To blanch the almonds, place in a small sauce pan with just enough water to cover them and boil for 2 minutes. Drain, rinse, and pinch the skins off. Transfer to a food processor along with the other ingredients and grind it all together. Keep in the fridge in a tightly-lidded container.
Next, bring a large pot of water to a boil and simmer the noodles for 4-5 minutes.
Meanwhile, in a medium skillet, melt the margarine and add the mushrooms. Saute for about 3 minutes.
Before draining the noodles, reserve ½ cup of the cooking liquid. Drain the edamame noodles and rinse with cold water.
In the same cooking pot, heat the olive oil and add the garlic; cook for 30 seconds. Add the lemon juice, lemon zest, salt to taste, and then the noodles. Use a fork or tongs to incorporate the sauce. Add some water if it seems a little dry.
Serve with some mushrooms and tomatoes, then top with the Parmezano Sprinkles. Enjoy!

Lentil & Wild Rice Bowls with Steamed Veggies

July 23, 2015 by Epicurean Vegan

I love these types of meals, but I have to admit, I didn’t know where I was going with it at first. Then it clicked. This is similar to the black rice and lentils recipe, but I made some changes and even simplified a few steps. The great thing about these bowls, is that you can switch things up pretty easily, plus, they’re simple to put together. Oh, and did I mention tasty? And oh-so delicious? Well, that, too. You’ll also leave the table feeling pretty satisfied since lentils come with lots of protein and the wild rice (also high in protein) is chocked full of fiber and other vitamins and nutrients. Add some veggies and you’re in business.

INGREDIENTS:
4 C vegetable broth
1 C green lentils
1 C wild rice mix
2 C red cabbage, chopped
3 C mushrooms, quartered
3 C kale, chopped
2 large carrots, sliced into 1/4″ pieces
1 7-oz pkg. baked tofu, cubed (I used Trader Joe’s brand)
4-5 green onions, sliced
1/2 C Pepitas
Tahini-Curry Sauce
1/2 C cashews
2 garlic cloves
A 1-inch by 1-inch piece of fresh ginger
1/3 C tahini
1 can light coconut milk
2 Tbs lime juice
1-1/2 tsp salt
1 Tbs yellow curry powder
2 Tbs chia seeds
Note: This makes a good amount sauce, so you can easily halve the recipe or freeze the remainder for another meal.
DIRECTIONS:
Combine the broth, lentils, and wild rice in a large soup pot; bring to a boil. Reduce heat and simmer for 45-50 minutes. Check on it after 40 minutes and test them; you may need to add more broth. In the meantime, prepare the sauce. Add the cashews, garlic, and ginger to the food processor and blend for 1 minute. Add the tahini and blend some more. Scrape the sides of the bowl, if necessary. While the processor is running, slowly add the coconut milk and lime juice. Puree well, again, stopping to scrape the sides of the bowl once or twice. Next, add the curry, salt, and chia seeds; blend another minute. Transfer to a jar or squeeze bottle.

Because I was using my steamer pot for the lentils and wild rice, I used my electric steamer for the veggies. I love the steamer! If fact, I have two of them for when I make my mole tamales. Anyway, steam the carrots and cabbage for 10 minutes. Next, add the mushrooms and kale and steam another 10 minutes.

Once everything is ready to go, assemble the bowls by starting with some lentil mix, veggies, tofu, pepitas, green onion, and topped with sauce. Enjoy!

Lentil & Wild Rice Bowls with Steamed Veggies

Prep time

10 mins

Cook time

50 mins

Total time

1 hour

I love these types of meals, but I have to admit, I didn't know where I was going with it at first. Then it clicked. This is similar to the black rice and lentils recipe, but I made some changes and even simplified a few steps. The great thing about these bowls, is that you can switch things up pretty easily, plus, they're simple to put together. Oh, and did I mention tasty? And oh-so delicious? Well, that, too. You'll also leave the table feeling pretty satisfied since lentils come with lots of protein and the wild rice (also high in protein) is chocked full of fiber and other vitamins and nutrients. Add some veggies and you're in business.

Author: Epicurean Vegan

Serves: 6-8

Ingredients

4 C vegetable broth
1 C green lentils
1 C wild rice mix
2 C red cabbage, chopped
3 C mushrooms, quartered
3 C kale, chopped
2 large carrots, sliced into ¼" pieces
1 7-oz pkg. baked tofu, cubed (I used Trader Joe's brand)
4-5 green onions, sliced
½ C Pepitas
Tahini-Curry Sauce
½ C cashews
2 garlic cloves
A 1-inch by 1-inch piece of fresh ginger
⅓ C tahini
1 can light coconut milk
2 Tbs lime juice
1-1/2 tsp salt
1 Tbs yellow curry powder
2 Tbs chia seeds
Note: This makes a good amount sauce, so you can easily halve the recipe or freeze the remainder for another meal.

Directions

Combine the broth, lentils, and wild rice in a large soup pot; bring to a boil. Reduce heat and simmer for 45-50 minutes. Check on it after 40 minutes and test them; you may need to add more broth.
In the meantime, prepare the sauce. Add the cashews, garlic, and ginger to the food processor and blend for 1 minute. Add the tahini and blend some more. Scrape the sides of the bowl, if necessary. While the processor is running, slowly add the coconut milk and lime juice. Puree well, again, stopping to scrape the sides of the bowl once or twice. Next, add the curry, salt, and chia seeds; blend another minute. Transfer to a jar or squeeze bottle.
Because I was using my steamer pot for the lentils and wild rice, I used my electric steamer for the veggies. I love the steamer! If fact, I have two of them for when I make my mole tamales. Anyway, steam the carrots and cabbage for 10 minutes. Next, add the mushrooms and kale and steam another 10 minutes.
Once everything is ready to go, assemble the bowls by starting with some lentil mix, veggies, tofu, pepitas, green onion, and topped with sauce. Enjoy!

Sweet Potato, Black Bean & Kale Tacos

July 9, 2015 by Epicurean Vegan

I’ve seen versions of this dish all over, but I wanted to keep this simple. I knew I also wanted a kick of flavor with an easy, creamy sauce. The combo of sweet potatoes, beans, and kale, is a grand slam win; a trifecta of flavors. Of course, then you add the cilantro-lime cashew sauce and it’s icing on the cake, so to speak. These were actually pretty simple to make and will easily feed four to five hungry folks. You can’t go wrong with protein-rich beans, nutrient-laden kale, and the vitamin-packed sweet potato. Eating tacos has never been healthier (or tastier)!

INGREDIENTS:
Tacos
3 C (roughly 2 medium-sized ones) sweet potatoes, cut into bite-sized pieces
1/2 a large onion, chopped
1 can black beans, drained and rinsed
3 C Lacianto (dinosaur) kale, chopped
Olive oil
Cumin
Chili powder
Salt and pepper
Lime juice
Cashew-Cilantro sauce
1 C cashews, soaked in hot water for 30-60 minutes
1 garlic clove
1 tsp apple cider vinegar
1/2 tsp salt
1/2 C cilantro leaves
1/3 C water
1/8 C lime juice
A dash or two of cumin
The rest
8 small flour tortillas

DIRECTIONS:
Preheat oven to 425. Place the sweet potato pieces in a medium bowl and drizzle with some olive oil. Sprinkle with cumin and chili powder. Toss to coat. Transfer to a large baking sheet and roast for 20-30 minutes, depending on how big the pieces of sweet potato are. Check them often for doneness.
While they are roasting, saute the onion in a large skillet with a little olive oil over medium heat. Once they start to soften, add the black beans. Sprinkle with some cumin, chili powder, salt, and pepper. When the beans started to look a little dry, I added a little lime juice. Then add the sweet potato.
Reduce heat to low and fold in the kale.
While the kale is slowly cooking down (you can add some more lime juice if things are looking dry), prepare the sauce. Drain and rinse the cashews and throw them in a food processor with the garlic clove. Blend for 5 seconds. Add the remaining ingredients (but don’t add all the water at once; you may want to tweak the consistency of the sauce) and blend until smooth, scraping the sides of the bowl, if necessary. Transfer to a squeeze bottle. To serve, place a scoop or two on a warm tortilla and top with sauce. Enjoy!

Sweet Potato, Black Bean & Kale Tacos

Prep time

10 mins

Cook time

20 mins

Total time

30 mins

I've seen versions of this dish all over, but I wanted to keep this simple. I knew I also wanted a kick of flavor with an easy, creamy sauce. The combo of sweet potatoes, beans, and kale, is a grand slam win; a trifecta of flavors. Of course, then you add the cilantro-lime cashew sauce and it's icing on the cake, so to speak. These were actually pretty simple to make and will easily feed four to five hungry folks. You can't go wrong with protein-rich beans, nutrient-laden kale, and the vitamin-packed sweet potato. Eating tacos has never been healthier (or tastier)!

Author: Epicurean Vegan

Serves: 8

Ingredients

Tacos
.
3 C (roughly 2 medium-sized ones) sweet potatoes, cut into bite-sized pieces
½ a large onion, chopped
1 can black beans, drained and rinsed
3 C Lacianto (dinosaur) kale, chopped
Olive oil
Cumin
Chili powder
Salt and pepper
Lime juice
.
Cashew-Cilantro sauce
.
1 C cashews, soaked in hot water for 30-60 minutes
1 garlic clove
1 tsp apple cider vinegar
½ tsp salt
½ C cilantro leaves
⅓ C water
⅛ C lime juice
A dash or two of cumin
.
The rest
.
8 small flour tortillas

Directions

Preheat oven to 425. Place the sweet potato pieces in a medium bowl and drizzle with some olive oil. Sprinkle with cumin and chili powder. Toss to coat. Transfer to a large baking sheet and roast for 20-30 minutes, depending on how big the pieces of sweet potato are. Check them often for doneness.
While they are roasting, saute the onion in a large skillet with a little olive oil over medium heat. Once they start to soften, add the black beans. Sprinkle with some cumin, chili powder, salt, and pepper. When the beans started to look a little dry, I added a little lime juice. Then add the sweet potato.
Reduce heat to low and fold in the kale.
While the kale is slowly cooking down (you can add some more lime juice if things are looking dry), prepare the sauce. Drain and rinse the cashews and throw them in a food processor with the garlic clove. Blend for 5 seconds. Add the remaining ingredients (but don't add all the water at once; you may want to tweak the consistency of the sauce) and blend until smooth, scraping the sides of the bowl, if necessary. Transfer to a squeeze bottle.
To serve, place a scoop or two on a warm tortilla and top with sauce. Enjoy!

Lentil Bowls with Avocado & Tomato

May 30, 2015 by Epicurean Vegan

This makes a great side dish or main meal. It’s also ready in about 30 minutes. Lentils are so easy to make and are incredibly healthy. They’re full of fiber (perfect for lowering cholesterol), a fabulous source of folate and magnesium which contribute to heart health, and good for the digestive system. They also contain the third highest level of protein, lots of iron, and are low in calories, and virtually no fat. Dig in!

INGREDIENTS:
3 C vegetable broth
1 C green lentils
1 tsp cumin
1/2 tsp garlic powder
1/2 tsp onion powder
2 Tbs lime juice
4 green onion, sliced
1 tomato, diced
1/4 C pepitas
3 Tbs nutritional yeast
1/2 C fresh cilantro, chopped
Avocado slices

DIRECTIONS:
Combine the broth and lentils in a medium saucepan and bring to a boil. Stir, reduce heat, and cover for 20-25 minutes. Halfway through the cooking process, stir and season with cumin, garlic powder, and onion powder. Taste the lentils and if they’re soft, with a little firmness, they’re about done. Drain any excess liquid off.
Gently fold in the green onion, tomato, pepitas, nutritional yeast, and lime juice. Top individual servings with 2-3 slices of avocado and some cilantro. Enjoy!

Lentil Bowls with Avocado & Tomato

Prep time

5 mins

Cook time

25 mins

Total time

30 mins

This makes a great side dish or main meal. It's also ready in about 30 minutes. Lentils are so easy to make and are incredibly healthy. They're full of fiber (perfect for lowering cholesterol), a fabulous source of folate and magnesium which contribute to heart health, and good for the digestive system. They also contain the third highest level of protein, lots of iron, and are low in calories, and virtually no fat. Dig in!

Author: Epicurean Vegan

Serves: 2

Ingredients

3 C vegetable broth
1 C green lentils
1 tsp cumin
½ tsp garlic powder
½ tsp onion powder
2 Tbs lime juice
4 green onion, sliced
1 tomato, diced
¼ C pepitas
3 Tbs nutritional yeast
½ C fresh cilantro, chopped
Avocado slices

Directions

Combine the broth and lentils in a medium saucepan and bring to a boil. Stir, reduce heat, and cover for 20-25 minutes.
Halfway through the cooking process, stir and season with cumin, garlic powder, and onion powder.
After the 20-25 minutes, taste the lentils and if they're soft, with a little firmness, they're about done. Drain any excess liquid off.
Gently fold in the green onion, tomato, pepitas, nutritional yeast, and lime juice.
Top individual servings with 2-3 slices of avocado and some cilantro. Enjoy!

Raw Walnut Tacos {The 22-Day Revolution}

May 18, 2015 by Epicurean Vegan

Earlier this month, I brought you my review of The 22-Day Revolution, a new plant-based cookbook by Marco Borges. I promised to post the Raw Walnut Tacos recipe, so here it is. Everyone here loved these; great flavor and ready in 10 minutes. The only thing I added was some cilantro. This makes a fabulous lunch option, or a light dinner.

INGREDIENTS:
Taco meat:
2 C walnuts
1-1/2 Tbs cumin
1 Tbs coriander
2 Tbs balsamic vinegar
1 Tbs coconut aminos
dash paprika
dash garlic powder
dash black pepper
Garnish:
2 avocados, peeled, pitted, and sliced
1/2 pint cherry tomatoes, halved
1/2 Tbs parsley flakes
pinch of black pepper
pinch sea salt
1 lime
The rest:
2 heads of romaine lettuce

DIRECTIONS:
Separate and wash the romaine leaves and set aside. Combine all of the taco meat ingredients in a food processor and pulse a few times, careful not to grind them too small.
Spread the walnut meat on the romaine leaves and garnish with cilantro (if using), avocado slices, tomato, parsley, pepper, salt, and lime juice.

Enjoy!

Raw Walnut Tacos {22-Day Revolution}

Prep time

10 mins

Total time

10 mins

Author: Epicurean Vegan

Serves: 4-6

Ingredients

Taco meat:
2 C walnuts
1-1/2 Tbs cumin
1 Tbs coriander
2 Tbs balsamic vinegar
1 Tbs coconut aminos
dash paprika
dash garlic powder
dash black pepper
Garnish:
2 avocados, peeled, pitted, and sliced
½ pint cherry tomatoes, halved
½ Tbs parsley flakes
pinch of black pepper
pinch sea salt
1 lime
The rest:
2 heads of romaine lettuce

Directions

Separate and wash the romaine leaves and set aside.
Combine all of the taco meat ingredients in a food processor and pulse a few times, careful not to grind them too small.
Spread the walnut meat on the romaine leaves and garnish with cilantro (if using), avocado slices, tomato, parsley, pepper, salt, and lime juice.
Enjoy!

Sweet & Salty Granola Trail Mix

May 17, 2015 by Epicurean Vegan

This is an excellent snack filled with lots of healthy protein and a great blend of sweet and salty. It’s so easy to make, and I guarantee a lot healthier than the bagged or bulk varieties in the store. No overdose of sodium or preservatives, plus, you can tailor it to your tastes. This is the perfect snack to take up hiking, packed in your kid’s lunchbox, or while you’re at your desk.

INGREDIENTS:
2 C old fashioned oats
1 C coconut flakes
1/2 C wheat germ
1 C raw and unsalted cashews
1 C raw and unsalted walnuts
1/2 C raw and unsalted almonds
1/2 C raw and unsalted pecans
1/2 C unsalted pepitas
1/3 C brown rice syrup
1/2 C unsweetened almond milk
1/4 C olive oil
1 tsp salt, plus some for sprinkling
1-1/2 C dried fruit (I like this organic mix from Costco)
1 C vegan dark chocolate chips

DIRECTIONS:
Preheat oven to 300. Line a large cookie sheet (preferably with sides) with parchment paper; set aside. In a large bowl, combine the oats, coconut, wheat germ, nuts, and pepitas.

In a small mixing bowl, whisk together the brown rice syrup, almond milk, oil, and 1 tsp salt. Pour over the nut mixture and blend well with a rubber spatula. Transfer the mix to the lined cookie sheet and spread out in an even layer. Sprinkle with salt.
Bake for 45-50 minutes, or until slightly browned. Let it cool for a few minutes, then pour into a large bowl. Try not to break up the clusters too much and gently stir in the dried fruit. Let the mixture cool before stirring in the chocolate chips. Enjoy!

Sweet & Salty Granola Trail Mix

Prep time

10 mins

Cook time

50 mins

Total time

1 hour

This is an excellent snack filled with lots of healthy protein and a great blend of sweet and salty. It's so easy to make, and I guarantee a lot healthier than the bagged or bulk varieties in the store. No overdose of sodium or preservatives, plus, you can tailor it to your tastes. This is the perfect snack to take up hiking, packed in your kid's lunchbox, or while you're at your desk.

Author: Epicurean Vegan

Serves: 6 cups

Ingredients

2 C old fashioned oats
1 C coconut flakes
½ C wheat germ
1 C raw and unsalted cashews
1 C raw and unsalted walnuts
½ C raw and unsalted almonds
½ C raw and unsalted pecans
½ C unsalted pepitas
⅓ C brown rice syrup
½ C unsweetened almond milk
¼ C olive oil
1 tsp salt, plus some for sprinkling
1-1/2 C dried fruit (I like this organic mix from Costco)
1 C vegan dark chocolate chips

Directions

Preheat oven to 300. Line a large cookie sheet (preferably with sides) with parchment paper; set aside. In a large bowl, combine the oats, coconut, wheat germ, nuts, and pepitas.
In a small mixing bowl, whisk together the brown rice syrup, almond milk, oil, and 1 tsp salt. Pour over the nut mixture and blend well with a rubber spatula.
Transfer the mix to the lined cookie sheet and spread out in an even layer. Sprinkle with salt.
Bake for 45-50 minutes, or until slightly browned.
Let it cool for a few minutes, then pour into a large bowl. Try not to break up the clusters too much and gently stir in the dried fruit.
Let the mixture cool before stirring in the chocolate chips. Enjoy!

Lentil Burritos with Coconut-Garlic Cashew Sauce

January 6, 2015 by Epicurean Vegan

I’ve made similar burritos, but changed these up a little. You might be amazed at how easy these are to make, and in just over 30 minutes. I love the curry-garlic-coconutty-cashew flavor of the sauce which is perfectly matched with the lentils and veggies tucked inside a warm tortilla. They’re a great meal when you want something fast, healthy, and satisfying.

INGREDIENTS:
1 C red lentils
2-3/4 C vegetable broth
1 Tbs olive oil
2 medium red potatoes, peeled and diced small
1 C onion, chopped
1 medium zucchini, sliced, then cut in half
Salt and pepper, to taste
Coconut-Garlic Cashew Sauce
3/4 C cashews
3 garlic cloves
3/4 C canned coconut milk
1/2 tsp cumin
1-1/2 tsp yellow curry powder
3/4 tsp salt
1 Tbs nutritional yeast
The rest
1 C cilantro, chopped
1 tomato, chopped
6 flour tortillas, warmed

DIRECTIONS:
Place the cashews in a small bowl and pour in enough hot water to cover them; set aside. In a medium sauce pan, combine the vegetable broth and lentils. Bring to a boil, stir, and reduce heat to low. Cover and simmer 20-25 minutes, or until water is absorbed. If the lentils are soft, but there is still liquid left, drain them in a fine mesh strainer. Meanwhile, in a large skillet, heat the olive oil and add the potatoes. Saute over medium heat until soft, but still a little firm, about 15-20 minutes.

Add the onion and cook another 5 minutes, then add the zucchini and cook 5-7 minutes.
Once the lentil are done, add them to the skillet and combine thoroughly.
To make the sauce, drain the cashews and add them to the food processor along with the garlic. Puree 30 seconds, then slowly add the coconut milk while the machine is running. Stop and scrape the sides of the food processor bowl and add the rest of the sauce ingredients. Puree 2-3 minutes until completely smooth.

To assemble, scoop some lentil filling into a warm tortilla, roll and top with cilantro, tomatoes, and drizzle with sauce. Enjoy!

Lentil Burritos with Coconut-Garlic Cashew Sauce

Cook time

40 mins

Total time

40 mins

Author: Epicurean Vegan

Serves: 6

Ingredients

1 C red lentils
2-3/4 C vegetable broth
1 Tbs olive oil
2 medium red potatoes, peeled and diced small
1 C onion, chopped
1 medium zucchini, sliced, then cut in half
Salt and pepper, to taste
.
Coconut-Garlic Cashew Sauce
.
¾ C cashews
3 garlic cloves
¾ C canned coconut milk
½ tsp cumin
1-1/2 tsp yellow curry powder
¾ tsp salt
1 Tbs nutritional yeast
.
The rest
.
1 C cilantro, chopped
1 tomato, chopped
6 flour tortillas, warmed

Directions

Place the cashews in a small bowl and pour in enough hot water to cover them; set aside. In a medium sauce pan, combine the vegetable broth and lentils. Bring to a boil, stir, and reduce heat to low. Cover and simmer 20-25 minutes, or until water is absorbed. If the lentils are soft, but there is still liquid left, drain them over a fine mesh strainer.
Meanwhile, in a large skillet, heat the olive oil and add the potatoes. Saute over medium heat until soft, but still a little firm, about 15-20 minutes.
Add the onion and cook another 5 minutes, then add the zucchini and cook 5-7 minutes.
Once the lentil are done, add them to the skillet and combine thoroughly.
To make the sauce, drain the cashews and add them to the food processor along with the garlic. Puree 30 seconds, then slowly add the coconut milk while the machine is running. Stop and scrape the sides of the food processor bowl and add the rest of the sauce ingredients. Puree 2-3 minutes until completely smooth.
To assemble, scoop some lentil filling into a warm tortilla, roll and top with cilantro, tomatoes, and drizzle with sauce. Enjoy!

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Lentil & Wild Rice Bowls with Steamed Veggies

Sweet Potato, Black Bean & Kale Tacos

Lentil Bowls with Avocado & Tomato

Raw Walnut Tacos {The 22-Day Revolution}

Sweet & Salty Granola Trail Mix

Lentil Burritos with Coconut-Garlic Cashew Sauce

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