Lentil & Wild Rice Bowls with Steamed Veggies

Lentil and Wild Rice Bowls with Steamed Veggies 2 -- 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.
Baked Tofu, Trader Joe'sDIRECTIONS:
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.
Lentils and Wild Rice Bowls with Steamed Veggies -- Epicurean Vegan

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.
Lentils and Wild Rice Bowls with Steamed Veggies -- Epicurean Vegan

Lentils and Wild Rice Bowls with Steamed Veggies -- Epicurean VeganOnce 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
Cook time
Total time
 
Author:
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
  1. 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.
  2. 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.
  3. 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.
  4. 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

Sweet Potato, Black Bean and Kale Tacos -- Epicurean VeganI’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.
Sweet Potato, Black Bean, and Kale Tacos -- Epicurean VeganWhile 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.
Sweet Potato, Black Bean, and Kale Tacos -- Epicurean VeganReduce heat to low and fold in the kale.
Sweet Potato, Black Bean, and Kale Tacos -- Epicurean VeganWhile 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
Cook time
Total time
 
Author:
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
  1. 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.
  2. 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.
  3. Reduce heat to low and fold in the kale.
  4. 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.
  5. To serve, place a scoop or two on a warm tortilla and top with sauce. Enjoy!

 

Kale & Wild Rice Casserole

Kale & Wild Rice CasseroleI saw this recipe and it looked delicious, but I made several tweaks, including making it vegan. This dish has many of my favorite ingredients: kale, wild rice, and mushrooms. It’s pretty easy to make, but it does have a few steps. I recommend making the rice ahead of time, otherwise, keep in mind that it takes about 45 minutes for the rice to cook. Of course, I think it’s absolutely worth it. This dish is also easily gluten-free if you sub in a wheat-free flour (you’ll only need 5 tablespoons). A fantastic main meal or side dish that will please the troops.

INGREDIENTS:
4 C cooked wild rice (I used 2-1/2 C vegetable broth + 2 C wild rice mix from Lundberg)
3 bunches of kale, torn into large pieces
16-oz cremini mushrooms, quartered
2 Tbs Earth Balance margarine
4 cloves garlic, minced
1 Tbs dried thyme
1/4 tsp nutmeg
3/4 tsp salt
1/2 tsp black pepper
5 Tbs flour
1 C vegetable broth
1/2 can coconut milk (I used lite)
1/4 C nutritional yeast flakes
1/2 C Daiya mozzarella shreds
1 Tbs olive oil
1 large white onion, cut into thin slices
1/2 C panko bread crumbs

DIRECTIONS:
Start with the rice. Cook it according to package instructions. Meanwhile, in a large skillet, combine the kale with 1-1/2 cups of water. Over medium heat, steam the kale for about 5-7 minutes.
Kale & Wild Rice Casserole -- Epicurean VeganRemove the kale to a bowl and set aside. Using the same skillet, heat the margarine and add the garlic. Saute over medium-low heat and then add the mushrooms. Saute for 2 minutes, then add the thyme, nutmeg, salt, and pepper.
Kale & Wild Rice Casserole -- Epicurean VeganAdd the kale to the mushrooms and sprinkle with the flour. Over medium heat, add the broth a 1/4 of a cup at a time. Let the sauce thicken a little before adding more broth. Next, slowly add the coconut milk and stir often. Fold in the nutritional yeast.
Kale & Wild Rice Casserole -- Epicurean VeganAt this point, preheat the oven to 375 and grease a 9×13″ pan. Once the rice is cooked, add it to the kale and mushroom mixture, then transfer to the baking dish. Either in a new skillet, or the same one (wiped clean), heat the olive oil and add the onions. Cook until softened, about 10 minutes. Sprinkle the Daiya cheese over the mixture, then top with the cooked onion slices. I then topped with panko, but I also recommend making breadcrumbs yourselves by chopping up two slices of bread in the food processor with 1 tbs of margarine, until you have a fine crumble. They’re so delicious!

Kale & Wild Rice Casserole -- Epicurean VeganBake uncovered for 25 minutes. Enjoy!

Kale & Wild Rice Casserole
 
Prep time
Cook time
Total time
 
Author:
Serves: 6-8
Ingredients
  • 4 C cooked wild rice (I used 2-1/2 C vegetable broth + 2 C wild rice mix from Lundberg)
  • 3 bunches of kale, torn into large pieces
  • 16-oz cremini mushrooms, quartered
  • 2 Tbs Earth Balance margarine
  • 4 cloves garlic, minced
  • 1 Tbs dried thyme
  • ¼ tsp nutmeg
  • ¾ tsp salt
  • ½ tsp black pepper
  • 5 Tbs flour
  • 1 C vegetable broth
  • ½ can coconut milk (I used lite)
  • ¼ C nutritional yeast flakes
  • ½ C Daiya mozzarella shreds
  • 1 Tbs olive oil
  • 1 large white onion, cut into thin slices
  • ½ C panko bread crumbs
Directions
  1. Start with the rice. Cook it according to package instructions.
  2. Meanwhile, in a large skillet, combine the kale with 1-1/2 cups of water. Over medium heat, steam the kale for about 5-7 minutes. Remove the kale to a bowl and set aside.
  3. Using the same skillet, heat the margarine and add the garlic. Saute over medium-low heat and then add the mushrooms. Saute for 2 minutes, then add the thyme, nutmeg, salt, and pepper.
  4. Add the kale to the mushrooms and sprinkle with the flour.
  5. Over medium heat, add the broth a ¼ of a cup at a time. Let the sauce thicken a little before adding more broth.
  6. Next, slowly add the coconut milk and stir often. Fold in the nutritional yeast.
  7. At this point, preheat the oven to 375 and grease a 9x13" pan.
  8. Once the rice is cooked, add it to the kale and mushroom mixture, then transfer to the baking dish.
  9. Either in a new skillet, or the same one (wiped clean), heat the olive oil and add the onions. Cook until softened, about 10 minutes.
  10. Sprinkle the Daiya cheese over the mixture, then top with the cooked onion slices.
  11. I then topped with panko, but I also recommend making breadcrumbs yourselves by chopping up two slices of bread in the food processor with 1 tbs of margarine, until you have a fine crumble.
  12. Bake uncovered for 25 minutes. Enjoy!

 

 

 

 

 

Black Rice & Lentil Thai Bowls with Cashew-Coconut Curry Sauce

Black Rice and Lentil Thai Bowls with Cashew-Coconut Curry Sauce -- Epicurean VeganYou’re going to need a big bowl to fit in all this goodness. It’s easy to go overboard with different veggies and toppings, but I think I found a great combination for these Thai bowls. Not only are they vegan, but they’re gluten-free too. The flavors of the sauce mingle beautifully with the steamed cauliflower, tofu and kale. The pepitas also add a nice extra crunch as well. Served warm or cold, these bowls are great to take to work for a filling, protein-packed lunch.

INGREDIENTS:
2-1/2 C vegetable broth
1 C black rice
1 C green lentils
1 head cauliflower
14-oz extra firm tofu, drained, pressed and cubed
Salt and pepper, to taste
2 carrots, grated
3 C kale, chopped
1 C green onion, sliced
1/2 C pepitas
Cashew-Coconut Curry Sauce:
1 C cashews, soaked in hot water for about an hour
2 cloves garlic
1 can coconut milk
1 Tbs fresh ginger, grated
2 Tbs peanut butter
Juice from one lime
1 Tbs curry powder
1 tsp salt

DIRECTIONS:
To begin, combine the rice, lentils and vegetable broth in a large soup pot and bring to a boil. Stir, reduce heat, and cover; cook for 40-45 minutes. This will give you plenty of time to get everything else prepared: chop the veggies, saute the tofu and steam the cauliflower. For the tofu, I just sauteed the cubes in a dry skillet until slightly browned. Steam the cauliflower florets for about 8-10 minutes—not too much though because you want to avoid making the cauliflower too mushy (unless you like that sort of thing). I prefer them to have a little bit of crunch. To make the sauce, toss the garlic cloves in a food processor and mince. Next, add all of the other sauce ingredients and puree for several minutes until completely smooth. Transfer to a small saucepan and heat over medium-low heat until it thickens just a little—only a couple of minutes.

Black Rice and Lentil Thai Bowls with Cashew-Coconut Curry Sauce -- Epicurean VeganOnce the rice and lentils are done, fluff with a spoon. To serve, start with some rice-lentil mixture, then add the kale, tofu, cauliflower, carrots, green onions, sauce and top with the pepitas. Absolutely delicious! Enjoy!

Black Rice & Lentil Thai Bowls with Cashew-Coconut Curry Sauce
 
Prep time
Cook time
Total time
 
Author:
Serves: 6
Ingredients
  • 2-1/2 C vegetable broth
  • 1 C black rice
  • 1 C green lentils
  • 1 head cauliflower
  • 14-oz extra firm tofu, drained, pressed and cubed
  • Salt and pepper, to taste
  • 2 carrots, grated
  • 3 C kale, chopped
  • 1 C green onion, sliced
  • ½ C pepitas
  • .
  • Cashew-Coconut Curry Sauce:
  • .
  • 1 C cashews, soaked in hot water for about an hour
  • 2 cloves garlic
  • 1 can coconut milk
  • 1 Tbs fresh ginger, grated
  • 2 Tbs peanut butter
  • Juice from one lime
  • 1 Tbs curry powder
  • 1 tsp salt
Directions
  1. To begin, combine the rice, lentils and vegetable broth in a large soup pot and bring to a boil. Stir, reduce heat, and cover; cook for 40-45 minutes.
  2. This will give you plenty of time to get everything else prepared: chop the veggies, saute the tofu and steam the cauliflower.
  3. For the tofu, I just sauteed the cubes in a dry skillet until slightly browned.
  4. Steam the cauliflower florets for about 8-10 minutes---not too much though because you want to avoid making the cauliflower too mushy (unless you like that sort of thing). I prefer them to have a little bit of crunch.
  5. To make the sauce, toss the garlic cloves in a food processor and mince. Next, add all of the other sauce ingredients and puree for several minutes until completely smooth. Transfer to a small saucepan and heat over medium-low heat until it thickens just a little---only a couple of minutes.
  6. Once the rice and lentils are done, fluff with a spoon.
  7. To serve, start with some rice-lentil mixture, then add the kale, tofu, cauliflower, carrots, green onions, sauce and top with the pepitas. Absolutely delicious! Enjoy!

 

Pearl Couscous with Kale, Mushrooms and Cashew Pesto

Pearl Couscous with Kale, Mushrooms and Cashew Pesto -- Epicurean VeganI wanted a fast and healthy lunch, but we were gone over the weekend and the fridge was looking pretty bare, except for some on-the-verge kale and mushrooms and some parsley and cilantro. I was surprised they were still good, and frankly, pretty glad. Thankfully, the farmer’s market is open tomorrow so I can restock. This delicious lunch came together rather fast and would also make a great light dinner. You can use the pearl couscous like I did, but feel free to use any rice or grain that you like. The pesto recipe makes just over a cup and you may have leftovers—great to mix with some cooked pasta for another tasty lunch.

INGREDIENTS:
1-1/2 C vegetable broth
1 C pearl couscous
10 baby portobello mushrooms, sliced
2 bunches of kale, torn into bite-sized pieces
1 tsp olive oil
½ C pepitas
Cashew Pesto
¾ C cashews
2 garlic cloves
1 bunch Italian parsley
1 bunch cilantro
1 Tbs nutritional yeast
2 Tbs lemon juice
1/2 tsp apple cider vinegar
1/3 C water
Salt and pepper, to taste

DIRECTIONS:
In a small saucepan, bring the broth to a boil. Stir in the couscous, reduce heat to low and cover; cook for 10-12 minutes, or until all the liquid is absorbed. In the meantime, to prepare the pesto, puree the cashews and garlic until finely ground. Add the parsley, cilantro and the rest of the pesto ingredients.
Pearl Couscous with Kale, Mushrooms and Cashew Pesto -- Epicurean VeganBlend until smooth and scraping the bowl if necessary halfway through.
Pearl Couscous with Kale, Mushrooms and Cashew Pesto -- Epicurean VeganYou can either steam the mushrooms and kale, or what I decided, was to lightly saute them. In a large skillet, add the mushrooms and kale; drizzle with the olive oil. Saute over medium heat for just 2-3 minutes, or until the veggies soften. I added a drizzle of water too in order to steam the kale a bit. In fact, if you don’t want to use oil, you can certainly just use water. It’s all about presentation 😉 so I served the kale-mushroom mixture and couscous side-by-side and put a scoop of the pesto in the center. I then sprinkled some pepitas on top. Feel free to mix it all together, then serve. Enjoy!
Pearl Couscous with Kale, Mushrooms and Cashew Pesto -- Epicurean Vegan

Pearl Couscous with Kale, Mushrooms and Cashew Pesto
 
Prep time
Total time
 
Author:
Serves: 3-4
Ingredients
  • 1-1/2 C vegetable broth
  • 1 C pearl couscous
  • 10 baby portobello mushrooms, sliced
  • 2 bunches of kale, torn into bite-sized pieces
  • 1 tsp olive oil
  • ½ C pepitas
  • .
  • Cashew Pesto
  • .
  • ¾ C cashews
  • 2 garlic cloves
  • 1 bunch Italian parsley
  • 1 bunch cilantro
  • 1 Tbs nutritional yeast
  • 2 Tbs lemon juice
  • ½ tsp apple cider vinegar
  • ⅓ C water
  • Salt and pepper, to taste
Directions
  1. In a small saucepan, bring the broth to a boil. Stir in the couscous, reduce heat to low and cover; cook for 10-12 minutes, or until all the liquid is absorbed.
  2. In the meantime, to prepare the pesto, puree the cashews and garlic until finely ground. Add the parsley, cilantro and the rest of the pesto ingredients. Blend until smooth and scraping the bowl if necessary halfway through.
  3. You can either steam the mushrooms and kale, or what I decided, was to lightly saute them. In a large skillet, add the mushrooms and kale; drizzle with the olive oil. Saute over medium heat for just a 2-3 minutes, or until the veggie soften. I added a drizzle of water too in order to steam the kale a bit. In fact, if you don't want to use oil, you can certainly just use water.
  4. It's all about presentation ;-) so I served the kale-mushroom mixture and couscous side-by-side and put a scoop of the pesto in the center. I then sprinkled some pepitas on top. Feel free to mix it all together, then serve. Enjoy!

 

Creamy Kale & Mushroom Pasta

Creamy Kale and Mushroom Pasta -- Epicurean VeganKale and mushrooms. Two of my favorite veggies. Together with pasta: a new favorite meal! It’s incredibly easy to make and will be ready in no time.

INGREDIENTS:
1 Tbs olive oil
2 cloves garlic, minced
1/2 C onion, minced
3 Tbs flour, divided
1 C vegetable broth
Salt and pepper
1 tsp thyme
1/8 tsp nutmeg
2 Tbs nutritional yeast
3/4 C unsweetened almond milk
1 tsp lemon juice
2 portobello mushroom caps, sliced, then cut in half
2 C kale, torn into bite-sized pieces
1/2 C green onions, sliced
Optional: 1/3 C Dairy-free sour cream
12-14 ounces pasta of your choice (I used rotini)

DIRECTIONS:
Cook the pasta according to package instructions. Meanwhile, in a small saucepan, heat the olive oil and garlic over  medium heat; cook for 3 minutes. Add the onions, and cook another 6-8 minutes, or until the onions are softened. Add two tablespoons of the flour and coat the onions well; cook 1 minute. Little by little, add the broth and whisk until the mixture is thickened. While I prepare the sauce, I had the kale and mushrooms in my steamer pot. They only need about 5-7 minutes to steam, so keep an eye on the pot; I find that kale can get bitter-tasting if it gets over-steamed. Once it turns bright green, it’s perfect—remove from heat.

Stir the nutritional yeast into the sauce, along with the salt, pepper, thyme and nutmeg. In a small cup, whisk together the almond milk with the remaining tablespoon of flour. Again, little by little, whisk it into the sauce until it has thickened. Stir in the lemon juice. Combine the cooked pasta with the green onions and the steamed kale and mushrooms.
Creamy Kale and Mushroom Pasta -- Epicurean VeganPour the sauce over the pasta mixture and combine well. If using, add the sour cream and mix thoroughly. Season with more salt and pepper if you’d like, serve and enjoy!

Creamy Kale & Mushroom Pasta
 
Author:
Ingredients
  • 1 Tbs olive oil
  • 2 cloves garlic, minced
  • ½ C onion, minced
  • 3 Tbs flour, divided
  • 1 C vegetable broth
  • Salt and pepper
  • 1 tsp thyme
  • ⅛ tsp nutmeg
  • 2 Tbs nutritional yeast
  • ¾ C unsweetened almond milk
  • 1 tsp lemon juice
  • 2 portobello mushroom caps, sliced, then cut in half
  • 2 C kale, torn into bite-sized pieces
  • ½ C green onions, sliced
  • Optional: ⅓ C Dairy-free sour cream
  • 12-14 ounces pasta of your choice (I used rotini)
Directions
  1. Cook the pasta according to package instructions.
  2. Meanwhile, in a small saucepan, heat the olive oil and garlic over medium heat; cook for 3 minutes.
  3. Add the onions, and cook another 6-8 minutes, or until the onions are softened.
  4. Add two tablespoons of the flour and coat the onions well; cook 1 minute.
  5. Little by little, add the broth and whisk until the mixture is thickened.
  6. While I prepare the sauce, I had the kale and mushrooms in my steamer pot. They only need about 5-7 minutes to steam, so keep an eye on the pot; I find that kale can get bitter-tasting if it gets over-steamed. Once it turns bright green, it's perfect---remove from heat.
  7. Stir the nutritional yeast into the sauce, along with the salt, pepper, thyme and nutmeg.
  8. In a small cup, whisk together the almond milk with the remaining tablespoon of flour. Again, little by little, whisk it into the sauce until it has thickened.
  9. Stir in the lemon juice.
  10. Combine the cooked pasta with the green onions and the steamed kale and mushrooms.
  11. Pour the sauce over the pasta mixture and combine well.
  12. If using, add the sour cream and mix thoroughly.
  13. Season with more salt and pepper if you'd like, serve and enjoy!

Quinoa & Kale Pitas with Tahini Dressing

Quinoa and Kale Pitas with Tahini Dressing -- Epicurean VeganThese are packed with some of my favorite ingredients! Quinoa is loaded with protein and the kale is well . . . it’s kale! We all know kale is high in iron, calcium and several vitamins. Check out these 10 Health Benefits of this super green. I also threw in some pepitas, which are rich in vitamins, beta carotene, and protein. I made a pretty big batch so that I can nosh all week (especially post workouts), but feel free to halve the recipe if you’re fearful of getting quinoa’d out. (Inconceivable! 😉 )

INGREDIENTS
Filling
2 C tri-color quinoa
4 C vegetable broth or water
1 Tbs olive oil
2 cloves garlic, minced
1 C red onion, diced
3/4 C green onion, sliced
2 C mushrooms, diced
1 bunch kale, leaves removed and chopped (stems discarded)
3/4 C pepitas
Dressing
2 large cloves of garlic
1 Tbs tahini
2 Tbs yellow/light miso
1/4 C nutritional yeast
1/2 C unsweetened almond milk
1/2 C cold water
2 Tbs chia seesds
1/4 tsp black pepper
The rest
Pita pockets
Avocado slices

DIRECTIONS
I recommend making the dressing first. It’ll be a little runny, but letting it sit for 20 minutes or so, will allow the chia seeds to do their thing and thicken up the dressing. In a food processor or blender, combine all of the dressing ingredients and blend until smooth. Set aside.

Quinoa and Kale Pitas with Tahini Dressing -- Epicurean VeganIn a large soup pot, combine the broth (or water) with the quinoa. Bring to a boil, then reduce heat to low. Cover, and cook for about 20-25 minutes, or until all of the liquid has been absorbed.

Quinoa and Kale Pitas with Tahini Dressing -- Epicurean VeganMeanwhile, heat the olive oil and garlic in a large skillet. Add the red and green onions. Saute until softened and a tiny bit browned. Add the kale and mushrooms and saute until the the kale is bright green, about 5 minutes.
Quinoa and Kale Pitas with Tahini Dressing -- Epicurean VeganFold the veggies and pepitas into the cooked quinoa.
Quinoa and Kale Pitas with Tahini Dressing -- Epicurean VeganI placed a little dressing inside the pita,  along with a slice or two of avocado, then added the filling, and topped with some more dressing. Enjoy!
Quinoa and Kale Pitas with Tahini Dressing -- Epicurean Vegan

Quinoa & Kale Pitas with Tahini Dressing
 
Author:
Ingredients
  • Filling
  • 2 C tri-color quinoa
  • 4 C vegetable broth or water
  • 1 Tbs olive oil
  • 2 cloves garlic, minced
  • 1 C red onion, diced
  • ¾ C green onion, sliced
  • 2 C mushrooms, diced
  • 1 bunch kale, leaves removed and chopped (stems discarded)
  • ¾ C pepitas
  • Dressing
  • 2 large cloves of garlic
  • 1 Tbs tahini
  • 2 Tbs yellow/light miso
  • ¼ C nutritional yeast
  • ½ C unsweetened almond milk
  • ½ C cold water
  • 2 Tbs chia seesds
  • ¼ tsp black pepper
  • The rest
  • Pita pockets
  • Avocado slices
Directions
  1. I recommend making the dressing first. It'll be a little runny, but letting it sit for 20 minutes or so, will allow the chia seeds to do their thing and thicken up the dressing. In a food processor or blender, combine all of the dressing ingredients and blend until smooth. Set aside.
  2. In a large soup pot, combine the broth (or water) with the quinoa. Bring to a boil, then reduce heat to low. Cover, and cook for about 20-25 minutes, or until all of the liquid has been absorbed.
  3. Meanwhile, heat the olive oil and garlic in a large skillet. Add the red and green onions. Saute until softened and a tiny bit browned. Add the kale and mushrooms and saute until the the kale is bright green, about 5 minutes.
  4. Fold the veggies and pepitas into the cooked quinoa.
  5. I placed a little dressing inside the pita, along with a slice or two of avocado, then added the filling, and topped with some more dressing. Enjoy!

Quinoa Pasta with Kale and Mushrooms

Quinoa Pasta with Kale & Mushrooms -- Epicurean VeganThis is a very quick and healthy lunch. It’s also a good idea to munch on if you’re feeling under the weather since it has immune-boosting ingredients like kale, mushrooms, garlic, and pepita seeds. Regardless, it’ll hit the spot!

INGREDIENTS:
8-oz quinoa pasta, veggie curls (I used Ancient Harvest brand)
2-3 C chopped kale (I used red kale)
2 C diced or quartered mushrooms
1/2 C green onions, sliced
1/2 C pepitas seeds
1 Tbs olive oil or 2 Tbs Earth Balance
2 cloves garlic, minced or crushed
Salt and pepper, to taste

DIRECTIONS:
Cook the pasta according to package instructions. You don’t want to overcook quinoa pasta, as it tends to get mushy if you do. Drain and set aside.

Quinoa Pasta

Using the same pot, heat the olive oil or Earth Balance and add the garlic. Cook for 2-3 minutes. Add the kale, mushrooms, and green onions and cook 5-7 minutes, or until they soften.

DSC07293Once the veggies are cooked down a little, stir in the pasta and pepita seeds. Season with salt and pepper and enjoy!

Quinoa Pasta with Kale and Mushrooms
 
Author:
Ingredients
  • 8-oz quinoa pasta, veggie curls (I used Ancient Harvest brand)
  • 2-3 C chopped kale (I used red kale)
  • 2 C diced or quartered mushrooms
  • ½ C green onions, sliced
  • ½ C pepitas seeds
  • 1 Tbs olive oil or 2 Tbs Earth Balance
  • 2 cloves garlic, minced or crushed
  • Salt and pepper, to taste
Directions
  1. Cook the pasta according to package instructions. You don't want to overcook quinoa pasta, as it tends to get mushy if you do. Drain and set aside.
  2. Using the same pot, heat the olive oil or Earth Balance and add the garlic. Cook for 2-3 minutes. Add the kale, mushrooms, and green onions and cook 5-7 minutes, or until they soften.
  3. Once the veggies are cooked down a little, stir in the pasta and pepita seeds.
  4. Season with salt and pepper and enjoy!

Immune-Boosting Salad with Baked Tempeh

Immune-Boosting Salad with Baked Tempeh -- Epicurean Vegan

Whether or not you’re fighting a cold or illness, this is the perfect salad to eat to boost your immune. No one wants to be sick during the holidays. It also doesn’t help that we tend to not eat or drink as healthy during these yuletide times. Instead of throwing back some harmful meds with a measly glass of OJ while you’re sick, head for the fridge (or ask someone politely) to fix this cold-fighting bowl of awesomeness. If anything, steam some kale, eat a raw orange bell pepper, and a bowl full of white mushrooms. Then repeat.

INGREDIENTS:

1 bunch of kale, torn from stem and chopped small (high in iron, vitamins C, A & K, antioxidants, omega-3s (anti-inflammatory), fiber, and calcium)
1 small bunch of spinach, stems removed and chopped small (1 C=337% of the RDA of vitamin A!! vitamin C, vitamin E, vitamin K, beta-carotene, manganese, zinc and selenium)
1 orange bell pepper, chopped small (vitamin C and B-6, fiber, and antioxidants)
10-12 white mushrooms, stems removed and chopped, (great sources of potassium, riboflavin, niacin, and selenium. They’ve also been proven to reduce the risk of breast and prostate cancers)
2 large carrots, shredded (beta carotene, vitamin A, cancer-preventing properties, and alpha-carotene and lutein, which fight heart disease)
6-7 green onions, sliced thin (Quercetin, an antioxidant and anti-histamine, chromium, vitamin C, fiber, manganese, vitamin B6, potassium, and copper)
1/2 C pepitas (high in vitamins C, D, E, and K. They are rich in beta carotene (that is converted into vitamin A in the liver),  rich in the eye protective carotenoid lutein. A handful of these will deliver 9 grams of protein, along with manganese, magnesium, phosphorous, iron, copper and zinc. They are also rich in omega-3 fats and are also shown to reduce inflammation. Definitely a super food!)

Dressing:

2 cloves garlic, cut in half (boosts hydrogen sulfide production=protects against various cancers, including breast, prostate and colon cancer and protects the heart. Raw garlic’s antimicrobial fights viruses, bacteria, parasites and fungi. Its also helps fight asthma, bronchitis, inflammation, rashes, bug bites, tooth aches, ear infections and other infections i.e. Staph and MRSA. Unlike antibiotics that weaken your immune system, garlic actually boosts your immune system)
1/3 C sunflower seed butter (calcium, iron, zinc, phosphorus, copper, manganese, and magnesium. Also a great source of B vitamins: thiamin, riboflavin, and niacin, and  B6, folate, and pantothenic acid. Folate is also essential during pregnancy for proper fetal development. Let’s not forget protein and the healthy, unsaturated fats)
1/4 C tahini (Packed with B vitamins: B1, B2, B3, B5 and B15, protein and calcium)
3 Tbs lemon juice
1 Tbs light miso (Protein, has probiotics, B vitamins, especially B12, fights cancers, high in antioxidants, and can even help lower cholesterol)
1/4 C nutritional yeast (TONS of B vitamins, protein, and fiber. It’s also low in sodium)
1/4 C chia seeds (Omega-3 and 6 oils, protein, and antioxidants. Considered a super food, chia seeds not only support the immune system, they balance blood sugar levels, support the cardiovascular system, give you energy, aid in weight loss, help detox the body, and provides fiber, iron, calcium, niacin (B-3), phosphorus, and magnesium. Did I mention brain-boosting, too?!)
1 C water

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Tempeh (optional)

8-oz pkg. tempeh, cut into small cubes (high in fiber, easy to digest, low sodium, and contains antioxidants. It also helps balance blood sugars)
1/4 C soy sauce
1 tsp vegan Worcestershire sauce
2 cloves garlic, minced or crushed (see above)
1 Tbs olive oil
Salt and pepper

DSC07097

Whew! Did you get all that?! Talk about a loaded salad!

DIRECTIONS:

If you’re adding tempeh, you’ll want to start that now. Combine the tempeh with the soy sauce (preferably low-sodium),  Worcestershire sauce, oil, garlic, and salt and pepper in a large ziplock bag; coat the tempeh thoroughly. Line a baking sheet with foil and pour the tempeh on the sheet. Bake at 375 for 5 minutes, stir around, then bake another 5 minutes.

Baked Tempeh

 Combine all of the salad ingredients in a large bowl, then chop up the tempeh into even smaller pieces; add to the salad.

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To make the dressing, combine all of the dressing ingredients in a blender and blend 2 minutes, or until completely smooth. It makes about 2-1/2 cups.

Tahini-Miso Dressing -- Epicurean Vegan

You can pour the dressing over the entire salad and blend well, or keep it separate. If you store it separately, keep in mind that it will probably set up in the fridge; you’ll need to add some water and/or lemon juice to it to thin it out some more. I hope all of you are staying healthy and continue to do so during these oftentimes stressful days! Enjoy!

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Red Quinoa Pilaf with Kale and Corn

Red Quinoa Pilaf with Kale & Corn -- Epicurean Vegan

This is another excellent recipe from Vegan Holiday Kitchen. Kale and quinoa together?! Talk about a super, nutrient-packed salad. This was easy to make and served warm, it made an excellent side dish on Thanksgiving.

INGREDIENTS:
1-1/2 C red quinoa
3 C vegetable broth
1 bunch (8-oz) kale
2 Tbs olive oil
4-6 cloves garlic, minced
4 green onions (white and green parts) sliced thin
2 C fresh or frozen corn kernels
2 jarred roasted red peppers, chopped
2 Tbs lemon juice
1 tsp paprika
1 tsp cumin
1/2 tsp rosemary
Salt and pepper

DIRECTIONS:
Combine the quinoa and broth in a medium saucepan, bring to a boil, cover, reduce heat, and simmer for 15-20 minutes. If the liquid isn’t fully absorbed by 20 minutes, but the quinoa is done, drain it using a fine mesh strainer. The recipe says to strip the kale leaves from the stem and slice the leaves into narrow strips. I found that to be difficult and time consuming, so I just chopped it. In the end, it doesn’t really matter anyway. In a large skillet, heat the olive oil and saute the garlic until it begins to brown. Add the kale . . .

 . . . and cook until wilted, about 3 minutes. Add the remaining ingredients and cook, stirring frequently for about 5 minutes. Serve immediately. Enjoy!

Red Quinoa Pilaf with Kale and Corn
 
Author:
Ingredients
  • 1-1/2 C red quinoa
  • 3 C vegetable broth
  • 1 bunch (8-oz) kale
  • 2 Tbs olive oil
  • 4-6 cloves garlic, minced
  • 4 green onions (white and green parts) sliced thin
  • 2 C fresh or frozen corn kernels
  • 2 jarred roasted red peppers, chopped
  • 2 Tbs lemon juice
  • 1 tsp paprika
  • 1 tsp cumin
  • ½ tsp rosemary
  • Salt and pepper
Directions
  1. Combine the quinoa and broth in a medium saucepan, bring to a boil, cover, reduce heat, and simmer for 15-20 minutes. If the liquid isn't fully absorbed by 20 minutes, but the quinoa is done, drain it using a fine mesh strainer.
  2. The recipe says to strip the kale leaves from the stem and slice the leaves into narrow strips. I found that to be difficult and time consuming, so I just chopped it. In the end, it doesn't really matter anyway.
  3. In a large skillet, heat the olive oil and saute the garlic until it begins to brown.
  4. Add the kale and cook until wilted, about 3 minutes.
  5. Add the remaining ingredients and cook, stirring frequently for about 5 minutes.
  6. Serve immediately. Enjoy!