Veggie Dishes

Balsamic Rosemary Beets

(Different version of this recipe here.)

15 MINUTES PREP TIME | SERVES 4

Ingredients

• 4 medium beets, peeled and cut into 1-inch cubes (about 4 c)
• 1 Tbsp olive oil
• 1 Tbsp balsamic vinegar
• 1 Tbsp minced fresh rosemary
• 1/2 tsp freshly ground black pepper
• 1/4 tsp sea salt

Instructions

1. Preheat oven to 400°. 
2. In a medium bowl, combine beets, olive oil, vinegar, rosemary, pepper, and salt. 
3. Transfer beets to a 9x13-inch baking dish and cover with aluminum foil. 
4. Bake for 45 minutes. Remove foil and bake, uncovered, for 10 to 20 more minutes, until the beets are tender when pierced with a fork. Serve. 

Per serving: 93 Calories, 2 g Protein, 14 g Carbohydrates, 4 g Fiber, 4 g Total fat, 253 mg Sodium, *** Folate, ** Manganese

Butternut Squash with Pumpkin Seed Pesto

Ingredients

• 1 medium butternut squash, peeled, seeded, and cubed into 1/2 inch pieces
• 1/2 cup raw pumpkin seeds, toasted*
• 1/4 cup packed cilantro sprigs
• 1 1/2 teaspoons fresh lemon juice
• 1 teaspoon chopped garlic
• 1/4 cup soy, hemp or almond milk, or as needed to moisten
• 1/4 teaspoon black pepper

Instructions

1. Preheat oven to 425 degrees. With paper towel, spread small amount of olive oil in baking pan. Spread squash in single layer and roast, turning occasionally, until golden brown on edges, about 30 minutes. Pulse toasted, cooled seeds in a food processor with cilantro, lemon juice, garlic, cilantro, soy milk and black pepper to a coarse paste. Toss squash with pesto. Serve immediately.

Cauliflower Rice

(Different version of this recipe here.)

20 MINUTES PREP TIME | SERVES 4

Ingredients

• 3 Tbsp olive oil
• 1 medium onion, finely chopped (about 1 c)
• 4 stalks celery, finely chopped (about 1 c)
• 1 large head cauliflower, trimmed and coarsely chopped
• 1/4 tsp sea salt

Instructions

1. Healt oil in a large skillet over medium heat. Sauté onion for 8 to 10 minutes, until soft and translucent. Add celery and sauté for 5 minutes. 
2. In a food processor, pulse cauliflower until it is the texture of rice. 
3. Add cauliflower to the skillet. Cover and cook for 15 to 20 minutes, stirring occasionally, until soft. Stir in salt and serve. 

Per serving: 141 calories, 3 g Protein, 11 g Carbohydrates, 4 g Fiber, 10 g Total fat, 215 mg Sodium, ***** Vitamin C, * Potassium

Curried Sweet Potato Cakes with Raita

Ingredients

• 1 lb (450 g) sweet potato, peeled and chopped
• 6 oz (175 g) waxy potatoes, peeled and chopped
• 1 1/3 cups (7 oz/200 g) canned chickpeas, drained and rinsed
• 1 tablespoon tahini
• 1 tablespoon lemon juice
• 1 generous tablespoon curry paste
• 1/4 cup (1/2 oz/15 g) chopped cilantro (coriander) leaves
• 1 egg
• 1/2 teaspoon salt, or to taste
• chickpea flour (besan) or rice flour, for coating
• canola oil

Instructions

1. Steam the sweet potato and potato until soft then mash with a food mill or ricer. 
2. Place the chickpeas, tahini, lemon juice, curry paste, cilantro, egg, and salt into a food processor and blend until smooth. Add to the mashed potatoes and mix well to combine. 
3. To make the mixture easier to handle, place it in the refrigerator, uncovered, for 1 hour to dry out a little. 
4. Form the mixture into burgers, roll lightly in the flour, and fry in a little hot oil until browned on both sides. 
5. Serve warm, drizzled generously with Mint and cucumber raita. 

Makes about 16 burgers

Okra and Onions

SERVES 6 | 30 MINUTES OR FEWER

Ingredients

• 2 Tbs. canola or vegetable oil
• 1/2 tsp. whole cumin seeds
• 1 medium onion, chopped (1 1/2 cups) 
• 12 oz. frozen sliced okra, thawed
• 2 tsp. ground coriander
• 3/4 tsp. salt
• 1/2 tsp. ground turmeric
• 1/2 tsp. cayenne pepper, or to taste
• 1/2 tsp. amchoor or 1 tsp. lemon juice
• 1/2 tsp. sugar

Instructions

1. Heat oil in skillet over medium heat. Add cumin; cook 10 seconds. Add onion; sauté 3 minutes. Stir in okra, then coriander, salt, turmeric, and cayenne pepper. Cover, and cook 10 minutes, stirring once or twice. Stir in amchoor and sugar.

Per 1/2-cup serving: 76 cal; 1 g prot; 5 g total fat (<1 g sat fat); 8 g carb; 0 mg chol; 296 mg sod; 2 g fiber; 3 g sugars.

Orange Sesame Kale

Serves: 4

Ingredients

• 1/2 cup raw cashew butter or 1 cup raw cashews
• 2/3 cup orange juice
• 2 teaspoons Dr. Fuhrman's VegiZest, or other no-salt-added seasoning blend, adjusted to taste
• 2 bunches kale, leaves removed from tough stems and chopped
• 2 tablespoons unhulled sesame seeds, lightly toasted*

Instructions

1. Whisk together cashew butter, orange juice, and VegiZest or if using cashews, blend together in a high powered blender. 
2. Steam kale for 15 to 20 minutes, stirring halfway through cooking. 
3. Combine steamed kale and cashew mixture. 
4. Sprinkle with toasted sesame seeds. 

Lightly toast sesame seeds in a pan over medium heat, shaking pan frequently, about 2 minutes or until lightly browned.

Roasted Sweet Potato Wedges

Makes 4 servings

Ingredients

• 2 medium sweet potatoes, cut into wedges
• 1/8 teaspoon cinnamon
• 1/4 teaspoon seasoned salt
• 1/4 teaspoon ground cumin
• 1/8 teaspoon black pepper
• 1/4 teaspoon garlic powder
• vegetable oil spray

Instructions

1. Preheat oven to 450°F.  
2. Combine sweet potatoes, cinnamon, salt, cumin, black pepper, and garlic powder in a plastic bag. Seal and shake. Place sweet potatoes on a baking sheet (do not overlap) coated with vegetable oil spray. Bake for 20 minutes or until very tender, flipping potatoes once during cooking. 

Per serving (1/4 of recipe): 53 calories; 12 g carbohydrates; 1 g protein; 0.1 g fat; 0 g saturated fat; 2 g fiber; 24 mg calcium; 106 mg sodium; 0.5 mg iron; 11 mg vitamin C

Creamy Zucchini Soup

Serves: 4

Ingredients

• 1 large onion, chopped
• 3 cloves garlic, chopped
• 2 pounds zucchini (about 5 medium), chopped
• 1 teaspoon dried basil
• 1/2 teaspoon dried thyme
• 1/2 teaspoon dried oregano
• 4 cups low sodium or no-salt-added vegetable broth
• 1/4 cup raw cashews or 1/8 cup raw cashew butter
• 4 cups baby spinach
• 2 cups corn kernels*
• 1/4 teaspoon black pepper or to taste

Instructions

1. Add onion, garlic, zucchini, basil, thyme, oregano, and vegetable broth to a large soup pot. Bring to a boil, reduce heat and simmer for 25 minutes or until zucchini is tender. 
2. Pour into a food processor or high powered blender (in batches, if necessary), add the cashews and blend until smooth and creamy. 
3. Return soup to the pot, add corn and baby spinach, bring to a simmer cook until spinach is wilted. Add water if needed to adjust consistency. Season with black pepper

*Use fresh or defrosted frozen corn kernels. If using fresh corn, steam 2 ears of corn until tender, about 7 minutes. Cut kernels from cobs with a sharp knife.

Keralan Vegetable Stew

Ingredients

• 2 tablespoons canola oil
• 2 tablespoons finely julienned peeled fresh ginger
• 4 garlic cloves, thinly sliced
• 12 fresh curry leaves or 2 bay leaves
• 2 serrano chiles, finely chopped
• 1 teaspoon ground turmeric
• Coarsely ground black pepper
• 1 cup frozen pearl onions, thawed
• Salt
• 1 medium Yukon Gold potato, peeled and cut into 1-inch cubes
• 2 medium carrots, cut into 1/2-inch dice
• 1/2 pound green beans, cut into 1/2-inch pieces
• 1/2 cup vegetable stock or broth
• 1 cup unsweetened coconut milk

Instructions

1. In a large saucepan, heat the canola oil. Add the ginger, garlic, curry leaves, chopped chiles, turmeric, 1 1/2 teaspoons of black pepper and 1/2 cup of the pearl onions. Season with salt and cook over moderate heat, stirring occasionally, until the onions are softened, about 8 minutes. Add the potato cubes, diced carrots, green beans, vegetable stock and the remaining 1/2 cup of pearl onions and bring to a boil. Add the coconut milk and simmer, partially covered, until the vegetables are tender and the coconut milk is slightly reduced, about 30 minutes. Season with salt and black pepper. Discard the bay leaves, if using, and serve.

Make Ahead: The vegetable stew can be refrigerated overnight.

Serve With: Steamed rice.

Spicy Jerk Vegetables with Yogurt-Scallion Sauce

Ingredients

• 1 tablespoon ground allspice
• 1 tablespoon onion powder
• 1 teaspoon freshly ground nutmeg
• 1 teaspoon dried powdered ginger
• 1 teaspoon garlic powder
• 1/2 teaspoon cayenne or ground dried habanero
• 1 1/2 tablespoons dried thyme
• Kosher salt
• Freshly ground pepper
• 1 3/4 cups extra-virgin olive oil
• 3 large portobello mushrooms— gills scraped out with a spoon, mushrooms thickly sliced
• 1 pound oyster mushrooms, thickly sliced
• 1/2 pound shiitake mushrooms, stemmed
• 1 fennel bulb, sliced 1/4 inch thick through the core
• 2 red bell peppers, quartered
• 1 1/2 pounds thin eggplant, sliced 1/2 inch thick
• 1 pound medium asparagus
• 8 whole scallions, plus 1/2 cup minced scallions
• 1 large sweet onion, sliced 1/2 inch thick
• 2 cups plain fat-free Greek yogurt
• 1/4 cup fresh lime juice
• Grilled bread, for serving

Instructions

1. Mix the spices, herbs and 1 tablespoon each of salt and pepper with 1 1/2 cups of the oil. In a very large bowl, combine the mushrooms, fennel, red peppers, eggplant, asparagus and whole scallions and gently toss with most of the seasoned oil. Brush the onion slabs with the remaining seasoned oil.
2. Light a grill and oil the grate. Working in batches, grill the vegetables over moderately high heat, turning, until tender and charred, 10 minutes per batch. Arrange the vegetables on a platter and keep warm.
3. In a small bowl, whisk the yogurt with the minced scallions, lime juice and remaining 1/4 cup of oil. Serve the vegetables with the yogurt sauce and grilled bread.