Tag Archives: meatless monday

Harira Soup

Posted in hearty flavorful, meatless protien, soup, SP friendly, Standard Process Friendly, vegetarian by
  • PREP TIME: 20 MINUTES
  • COOK TIME: 40 MINUTES
  • TOTAL TIME: 1 HOUR
  • YIELD: 6-8 SERVINGS (or 10 cups)

DESCRIPTION

Harira is hearty, full of protein and loaded with nutrients.  This healthy one-pot meal is deeply flavorful due to warming the fragrant spices. You can easily adapt this to gluten-free and vegan if you desire. I found this recipe on feastingathome.com and it’s oh, so flavorful!

INGREDIENTS

  • 2 tablespoons olive oil
  • 1 onion, diced
  • 2 stalks of celery, inner leaves are fine, chopped small
  • 4 cloves garlic, chopped
  • 1 1/2 teaspoons dried ground ginger
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon turmeric
  • 2 teaspoons cumin
  • 1 teaspoon smoked paprika
  • 1/4-1/2 teaspoon cayenne
  • 6 cups broth, vegetable or chicken or water
  • 1 28 ounce canned, whole or crushed tomatoes
  • 1 cinnamon stick (or 1/4 teaspoon ground cinnamon)
  • a tiny pinch of saffron (optional)
  • 1-2 teaspoons sea salt (see note)
  • 1/2 cup red lentils, dry
  • 1/2 cup brown or green lentils, dry
  • 1 1/2 cups (1 15- ounce can) chickpeas (garbanzo beans) cooked
  • 2 teaspoons honey (if needed)
  • 1/4 pound capellini pasta, broken into approximately 1-inch pieces
  • 1/2 cup chopped cilantro, stems are great
  • 1/2 cup parsley

Serve with lemon wedges, a swirl of yogurt (if desired) and dates on the side.

INSTRUCTIONS

  1. Saute onions for 5 minutes in olive oil, over medium heat.
  2. Add celery, garlic, ginger, pepper, turmeric, cumin, smoked paprika and cayenne.  Stir for another minute.  Sautéing the spices allows them to bloom and deepen in flavor.
  3. Add broth, tomatoes, cinnamon sticks, saffron, salt, red lentils, brown lentils, half of the cilantro and half of the parsley.  Bring to a simmer, cover with a vented lid, for 30 minutes.
  4. Add Chickpeas and pasta cook 5-10 minutes more.  (see notes)
  5. Add honey and remaining fresh herbs.

NOTES

If you plan to save the soup for eating later or freeze it, cook the pasta separately and add it in per serving.  Especially good for some of the gluten-free varieties of pasta that tend to break down more easily.

Salt will depend on the broth used and the amount in canned chickpeas- so salt to taste.

Variations: Throw in chard, kale, spinach or other greens. Use cooked rice instead of pasta. Use orzo pasta instead of broken capellini. Add seared lamb, beef, or chicken.

NUTRITION

  • Serving Size: 1 1/4 cups
  • Calories: 261
  • Sugar: 6.2 g
  • Sodium: 340.2 mg
  • Fat: 5.6 g
  • Saturated Fat: 0.9 g
  • Carbohydrates: 41.9 g
  • Fiber: 7.2 g
  • Protein: 13.2 g
  • Cholesterol: 0 mg

Peruvian Quinoa Soup with Cilantro & Avocado

Posted in cut calories, gluten free, low-carb, soup, SP friendly, Standard Process Friendly by

 Servings: 6

INGREDIENTS

3 tablespoons olive oil
1 medium-large red onion finely chopped
4 chopped serrano chilies, finely chopped (reserving a bit for garnish)
4 garlic, chopped
1 tablespoon coriander, freshly toasted and ground
1 cup white quinoa
6 cups low sodium chicken stock
1  bunch cilantro, chopped (reserving a few sprigs for garnish)
juice of 3 limes (or to taste)
1 avocado, sliced

INSTRUCTIONS

Heat the oil and over low heat saute the onions, garlic, and chiles. Sauté until they’re soft, about three minutes.

Add the ground coriander, stir, and then add the quinoa.

Toast quinoa for a minute or so, stirring as you do. Add chicken stock and cook on low -medium until the quinoa is tender (approximately 15-20 minutes). It will absorb a lot of broth, so plan on adding more broth or water to get the consistency just right.

Taste. Play with salt, lime, and serrano until the balance is to your taste. 

Top with avocado and cilantro and enjoy this lovely, healthy soup!

Green never tasted so good!

Gardener’s Ratatouille

Posted in cut calories, italian, side dish, SP friendly, Standard Process Friendly, vegan, vegetarian, weight loss ideas by

Here’s a fresh and tasty way to use up the midsummer garden surplus of zucchini, eggplant, tomatoes and peppers.  

Servings: 8 cups

Ingredients

  • 4 teaspoons olive oil
  • 1 cup onions diced (approx I medium onion)
  • 2 cloves garlic minced (approx 2 tsp)
  • 1 cup bell pepper (any color)
  • 2 cups zucchini and/oe yellow squash large diced
  • 2 cups eggplant, diced
  • 3 cups fresh tomatoes chopped
  • 3 Tbsp fresh herbs, chopped (parsley, basil and oregano)
  • salt and pepper to taste (roughly 1 tsp each)

Instructions

  • In a large saute skillet, heat  olive oil over medium high heat. Add the onions and saute until translucent, about 5 minutes. 
  • Add the remaining vegetables and garlic. Cover, reduce heat simmer 30 minutes or until veggies are cooked thru. A
  • Stir in the fresh herbs and season with salt and pepper. Simmer uncovered for an additional 5-10 minutes.  (Don’t overcook).
  • Garnish  with more fresh herbs as desired and Enjoy!  

Thai Coconut Curry Lentil Soup

Posted in hearty flavorful, meatless protien, soup, SP friendly, Standard Process Friendly, vegan, vegetarian, Weeknight Meal, weight loss ideas by
I love this simple recipe from the Modern Proper. It’s the perfect dairy free, easy peasy nutritious soup that’s perfect for your Meatless Monday dinner. It whips up in a flash and is packed with flavor. I think you will love it too!
  • Serves: 4-8
  • Prep Time:  15 min
  • Cook Time:  30 min
Coconut Curry Lentil Soup
Dairy Free Meatless Monday Soup packed with flavor

Ingredients

  • 1.5 cups dried green lentils
  • 2 (13.5 oz) cans coconut milk (I use lite)
  • 6 cups low sodium chicken stock or vegetable broth (for vegan)
  • 2 cups sweet potatoes, about 2 small potatoes, peeled and 1 1/2″ cubed
  • 4 cups packed kale, stems removed and torn into 2″ pieces
  • 2 tbsp olive oil
  • 1 large onion, chopped
  • 4 garlic cloves, minced
  • 1 tsp salt (or as per your taste)
  • 1 tbsp fresh ginger, grated
  • 3 tbsp yellow curry powder
  • 1 cinnamon stick, or 1/2 tsp ground cinnamon

Method

  1. In a 5 quart soup pot, heat olive oil over medium heat. Add onions and sauté until translucent (about 5 minutes). 
  2. Add all other ingredients except for kale and bring to a boil before reducing to a simmer. 
  3. Allow the soup to simmer covered for 20 minutes.
  4. Add in kale and simmer uncovered for another 5-10 minutes. Serve with warm bread and enjoy! 

If using a slow-cooker, add all ingredients (except kale) and cook on low for 4 hours. Add kale for the last 30 minutes of cook time.

Nutrition Info

  • Calories 506 (if serving 4)
  • Protein 17 g
  • Carbohydrates 48 g
  • Total Fat 28 g
  • Dietary Fiber 13 g
  • Cholesterol l0 mg
  • sodium 327 mg
  • Total Sugars 15 g

Lentil soup is packed with nutrition, and this one in particular packs a nutritional punch. Vegan and vegetable-loaded, it’s a healthy, hearty power house. Here’s why lentils are so good for you:

  • Eating lentils may help to lower cholesterol, and having low cholesterol is associated with a lower risk for heart disease.
  • High in insoluble fiber, lentils take a long time to digest. This means that they can help to stabilize your blood sugar, and just generally are good for your digestive health.
  • Lentils are an excellent vegan source of protein! 26% of the calories in lentils come from protein. For this reason, lentils make a great vegan or “meatless Monday” option.
  • They’re also a great source of iron.

Asian Slaw with Cilantro Lime Ginger Dressing

Posted in asian, cut calories, gluten free, low-carb, salad, SP friendly, Standard Process Friendly, vegan, vegetarian, weight loss ideas by

My husband and I recently embarked on a “clean eating” journey. We vowed to eat more veggies and less processed foods. Clean eating doesn’t mean you have to sacrifice good taste. Here is a savory salad that we found in the Standard Process Purification Cookbook. The combination of granny smith apples and citrusy lime cilantro dressing are the secret to this tasty asian slaw. Leftovers store well in the fridge too!

Ingredients

4 cups (8 oz.) thinly sliced savoy cabbage

2 cups (6 oz.) thinly sliced red cabbage

2 medium carrots (4 oz.), peeled and cut into very thin matchsticks

1 large Granny Smith apple (8 oz.), unpeeled, cored, and cut into thin matchsticks

½ tsp sea salt

2 T. plus 1 tsp. lime juice

2 T. apple cider vinegar

1 ½ tsp. stevia powder

2 T. Olive oil

1 large red onion, thinly sliced (2 cups)

1 pinch salt, optional

1 T. plus 2 tsp. minced fresh ginger

1/2 cup roughly chopped cilantro leaves

1/4 cup chopped roasted peanuts, optional (not during cleanse)

Preparation

1. Combine savoy cabbage, red cabbage, carrots, and apple in large heat-proof bowl. Sprinkle with salt. Whisk together apple cider vinegar, lime juice, 2 Tablespoons water and stevia powder in a small bowl.

2. Heat oil in medium skillet over medium-high heat. Add onion and salt, and cook 7 to 8 minutes, or until onions are browned and bottom of pan has brown bits. Add ginger, and cook 30 seconds. Add vinegar mixture to deglaze, and cook 15 to 25 seconds, using spatula or spoon to scrape up brown bits. Remove from heat, and spread onion mixture over cabbage mixture. Toss with tongs until slaw is well combined and cabbages begin to wilt.

3. Add 1/4 cup cilantro leaves, and toss to combine. Let stand 5 minutes, then serve garnished with remaining 1/4 cup cilantro and peanuts, if using.

3 Step Lentil Soup

Posted in cut calories, dairy-free, gluten free, low-carb, soup, SP friendly, Standard Process Friendly, vegan, vegetarian, weight loss ideas by

What could be better than an easy and savory soup that’s chock full of vitamins and nutrients? It’s low in fat and high in fiber and protein too. Sometimes I modify this recipe and toss in a handful of cherry tomatoes while cutting in half the amount of crushed tomatoes. I make up a large batch and store it in the fridge for a quick but satisfying meal during the week. It also freezes well.

Ingredients

  • ¼ cup olive oil
  • 1 onion, chopped in 1/2 inch dice
  • 2 carrots, diced
  • 2 stalks celery, chopped
  • 2 cloves garlic, minced
  • 1 bay leaf
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil (or 1 T fresh)
  • 2 cups dry lentils (I like red)
  • 8 cups water
  • 1 (14.5 ounce) can crushed tomatoes
  • ½ cup spinach, rinsed and thinly sliced
  • 2 tablespoons apple cider vinegar
  • salt to taste (maybe 1/4 tsp or so)
  • ground black pepper to taste

Directions

  • Step 1. Heat oil in a large soup pot over medium heat. Add onions, carrots, and celery; cook and stir until onion is tender, 3 to 5 minutes. Stir in garlic, bay leaf, oregano, and basil; cook for 2 minutes.
  • Step 2. Stir in lentils*, and add water and tomatoes. Bring to a boil. Reduce heat and let simmer until lentils are tender, at least one hour.
  • Step 3. When ready to serve, stir in spinach and cook until it wilts. Stir in vinegar and season with salt and pepper; taste and adjust as needed.

* Don’t forget to rinse the lentils well before placing in the pot as this removes some of the indigestible sugars that can cause you to feel bloated and gassy and also removes any dirt or debris.

Nutrition Facts 

Per Serving:

Lentil Soup Nutritional Facts

Servings Per Recipe: 8
Calories: 349

% Daily Value *

Protein: 18.3g 37 %

Carbohydrates: 48.2g. 16 %

Dietary Fiber: 22.2g. 89 %

Sugars: 3.3g 

Fat: 10g 15 %

Saturated Fat: 1.4g 7 %

Vitamin A 85 %

Niacin Equivalents: 5.7mg 44 %

Vitamin B6: 0.5mg 33 %

Vitamin C: 13.3mg 22 %

Folate: 333.7mcg. 83 %

Calcium: 98.1mg 10 %

Iron: 6.2mg 34 %

Magnesium: 104.4mg 37 %

Potassium: 969.5mg 27 %

Sodium: 130.5mg. 5 %

Thiamin: 0.4mg 39 %

Calories From Fat: 90.1

Spicy Southwestern Salad

Posted in 30 minute meals, low-carb, mexican, salad, SP friendly, Standard Process Friendly, vegetarian, weight loss ideas by

img_8109

spicy southwestern salad with avocado dressing

  • creds: pinch of yum
  • prep time: 15 mins
  • cook time: 20 mins
  • total time: 35 minutes
  • yield: 4 large salads

DESCRIPTION

This easy to prepare Spicy Southwestern Salad recipe has roasted sweet potatoes, black beans, corn, lettuce, and creamy avocado dressing! You can also make the dressing and the sweet potatoes the night before.

INGREDIENTS

FOR THE SALAD

  • 2 sweet potatoes
  • 1 tablespoon oil
  • 1 heaping teaspoon each cumin and chili powder (plus a sprinkle of cayenne if you like it hot)
  • salt and pepper to taste
  • 1 14-ounce can black beans, rinsed and drained
  • 1 14-ounce can sweet corn* , rinsed and drained (or use shredded carrots if you are eliminating corn from your diet)
  • a handful of cherry tomatoes
  • 1/2 avocado (optional)
  • 1/2 a head of romaine lettuce, chopped

FOR THE CILANTRO DRESSING:

  • half an avocado
  • 1/4 cup Greek yogurt (optional)
  • 1/2 cup water
  • 1 cup cilantro leaves and stems
  • 1 small clove of garlic
  • 1/4-1/2 teaspoon salt
  • a squeeze of lime juice

INSTRUCTIONS

  1. Preheat the oven to 400 degrees. Peel the sweet potatoes and chop into bite-sized pieces. Mix the olive oil, cumin, and chili powder together in a small bowl. Brush mixture on sweet potatoes. Roast for 10 minutes. Stir or shake the pan. Turn heat up to 425, and roast for another 10-15 minutes. The sweet potatoes should be just barely roasty-brown on the outside.  cook another minute or two if needed.  Season with salt and pepper.
  2. Meanwhile, pulse all the dressing ingredients in a food processor until mostly smooth.
  3. Toss the beans, corn, lettuce, and sweet potatoes with the dressing. Serve with the other half of the avocado!

* a yummy alternative to canned corn is either fresh cut right off the cobb or roasted corn (It’s found in the freezer section at Trader Joe’s. Just rinse and thaw it in a colander before adding to salad).

img_8108

Bean and Kale Minstra

Posted in Dani's Favorite, Holiday Meals, soup, vegetarian by

Bean and Kale Minstra
This yummy soup brings back fond memories of spending Christmas with my sister, Tomi and her family in Washington DC.  We had an unseasonably warm Christmas one year.  All the kids and parents went to the park and played flag football and then came home to a warm bowl of Tomi’s minstra.  Recently, my daughter, Dani texted me while studying abroad in New Zealand, to request “Auntie Tomi’s delicious bean soup”.  This recipe is a favorite that’s easy enough for a college student to prepare and nutritious too.

Bean and Kale Minestra

Serves 6 to 8

½ pound kale (about 4 cups, chopped—we used lacinato)
4 large garlic cloves, minced
olive oil to coat the bottom of your soup pot
6 cups cooked (2 cups dry) cannellini (white kidney beans—we used navy beans)
4 to 5 cups bean water, vegetable or chicken stock or water
2 heaping tablespoons tomato paste
6 fresh sage leaves (½ tsp if dry)
1 tsp salt (or to taste)
freshly ground pepper
½ cup finely ground cornmeal
2 tablespoons fresh lemon juice (or to taste)
freshly grated Parmesan cheese

Directions

Continue reading →

Best Vegetable Chili Ever

Posted in Dani's Favorite, low-carb, main meal, soup, vegetarian by

best vegetable chili ever

Vegetable Chili

Serves 8

Ingredients

1/2 cup olive oil
2 zucchini, cut into ½ inch dice
2 onions, cut into ½ inch dice
4 cloves garlic, finely chopped
2 large bell peppers, cored and cut into ¼ inch dice (I like to use one red and one yellow)
1 large can Italian plum tomatoes, w/ juice
1 ½ lbs. ripe tomatoes, cut into 1-inch dice
2 T chili powder
1 T ground cumin
1 T dried basil
1 T dried oregano
2 tsp. freshly ground black pepper
1 tsp. salt
1 tsp. fennel seeds
½ cup fresh Italian (flat leaf) parsley, chopped
1 can canned dark red kidney beans, drained
1 can canned chick-peas (garbanzos), drained
½ cup fresh dill, chopped
2 T fresh lemon juice
1/2 cup sour cream (optional)
1 cup Monterey Jack Cheese, grated (optional)
4 scallions (green onions), white bulb & 3  inches green, sliced diagonally (optional)

 Directions

Continue reading →

Basil Artichoke and Sundried Tomato Frittata

Posted in breakfast, brunch, main meal, vegetarian by

Basil Artichoke and Sundried Tomato Frittata

Basil, Artichoke and Sundried Tomato Frittata

 

Ingredients

6-8 eggs (I use 6 jumbo)
4 tbsp. sun dried tomatoes (not packed in oil)
1 clove garlic, minced
1/2 cup freshly chopped basil
1 cup artichoke hearts (optional)
1 tsp. olive oil
Salt and Pepper to taste

 Instructions Continue reading →