Ingredients

6 cups vegetable broth or stock

1 red onion

2 medium carrots

Recipe Cook Time
55 minutes
Recipe Paragraph
Cut vegetables into bite size pieces.  Heat ¼ cup broth in a large pot or dutch oven.  Sauté onion for one minute.  Add carrots, celery
Recipe Prep Time
10 minutes
Recipe Serving Size
4
Recipe Total Time
65 minutes

Wild Rice Soup - New and Improved!!!

When I adapted Heartbeet Kitchen Rustic Tofu Wild Rice Soup to make it plant-based, my husband talked about it for days.  So, I decide to update my own recipe to capture the best of Amanda’s delicious soup! Deep colors indicate nutrient dense plant foods.  Jet black wild rice is a whole grain food with excellent nutrient density. 

Ingredients

½ cup raw cashews

Recipe Cook Time
10 minutes
Recipe Paragraph
Heat oven to 400 degrees. Pour boiling water over cashews and soak for 1 hour. Wrap garlic cloves in foil and roast for about 20 minutes. Drain cashew
Recipe Prep Time
1 hour
Recipe Serving Size
6
Recipe Total Time
1 hour 1o minutes

Ranch Dressing

Nutritional yeast for digestive health.  You might want to double this recipe.  It disappears quickly! 

Ingredients

1 teaspoon vegetable oil
1 cup red onion, diced
2 cloves of garlic, minced
3 poblano peppers, diced
1 teaspoon salt
1 teaspoon cumin
6 cups vegetable broth
2 pounds red potatoes, diced
½ bunch of kale, ripped in bite-size piece
1 Tablespoon red wine vinegar

Recipe Cook Time
20 minute
Recipe Paragraph
Heat the oil in stockpot over medium heat. Add onion and cook until softened. Add garlic, peppers, salt and cumin. Cook for three or four minutes, sti
Recipe Prep Time
10 minutes
Recipe Serving Size
6
Recipe Total Time
30 minutes

Potato Poblano Soup

Hearty stew for a chilly day with the power of cruciferous vegetables.

Ingredients

2 carrots, peeled
2 cups shitake mushrooms, stems removed
6 cups low-sodium vegetable broth
2 tablespoons white miso paste
1 teaspoon fresh ginger, grated
4 cups fresh baby spinach
7 oz extra firm tofu
5 oz brown rice ramen noodles

Recipe Cook Time
15
Recipe Paragraph
Slice carrots and shitake caps using food processor for paper thin pieces. (Or grate carrot and slice shitakes thin.) Drain tofu and cut in bite-sized
Recipe Prep Time
5
Recipe Serving Size
4
Recipe Total Time
20

Spinach and Shitake Ramen

Gorgeous vegetables end-up as a delicious ramen noodle soup.  Brown rice noodles ensure that you are getting whole grain while ginger gives a flavor kick.

Ingredients

1 cup brown rice

2 teaspoons salt

juice of half a fresh lime

1 teaspoon vegetable oil

1 small red onion

1 cup fresh spinach

3 cloves garlic

15 oz can black beans, drained and rinsed

1 teaspoon cumin

dash of cayenne pepper

dash of mustard powder

dash of dash of turmeric

Salsa

Cherry tomatoes, halved

Avocado, sliced

Frozen corn, warmed slightly

Recipe Cook Time
35 minutes
Recipe Paragraph
Boil a large pot of water and add brown rice. Boil for 20 minutes.  Generously salt the water and continue to boil until tender, about 15 minutes
Recipe Prep Time
5 minutes
Recipe Serving Size
4
Recipe Total Time
40 minutes

Tex Mex Rice Bowl

With a serving of greens and beans, this rice bowl provides southwest flavors and antioxidants for longevity. The rice cooking method reduces arsenic levels.

Ingredients

Ranch Dressing

½ cup raw cashews

3 cloves roasted garlic

½ cup soy milk

2 teaspoons nutritional yeast

2 Tablespoons rice vinegar

2 teaspoons lemon juice

2 teaspoons white miso paste

1 teaspoon onion powder

1 teaspoon dried parsley

1 teaspoon dried dill

½ teaspoon pepper

 

Salad

1/2 can of cannellini beans

Hot Sauce

4 cups of spinach leaves

10 cherry tomatoes, halved

Half of a cucumber peeled and sliced

Recipe Cook Time
10 minutes
Recipe Paragraph
Recipe Prep Time
1 hour
Recipe Serving Size
2
Recipe Total Time
1 hour 1o minutes

Buffalo Salad

There is nothing quite like the tangy zing of buffalo sauce. Get the delicious flavor on a salad with nutrient dense beans and fresh vegetables.

Ingredients

1 cup 100% whole wheat orzo pasta

Dressing
1 Tablespoons extra-virgin olive oil
2 Tablespoons red wine vinegar
Juice of ½ lemon, about 2 Tablespoons
2 cloves of garlic
2 teaspoons of fresh oregano or 1 teaspoon dried oregano
½ teaspoon salt
¼ teaspoon black pepper

Salad
1 head romaine lettuce
1 cucumber
1 slicer tomato
¼ cup Kalamata olives

Recipe Cook Time
10 minutes
Recipe Paragraph
Recipe Prep Time
10 minutes
Recipe Serving Size
2
Recipe Total Time
20 minutes

Greek Salad with Whole Wheat Orzo

This fresh, summery Greek salad can serve two as a meal and four as a appetizer.

Ingredients

Ingredients

2 cups brown rice
Salt
2 Teaspoons vegetable oil
2 cups of celery
2 cups of button mushrooms
1 small red onion
1 clove garlic
8 oz can water chestnuts
16 oz bean sprouts (mung)
1 cup + 1/3 cup vegetable broth or stock
2 Tablespoons cornstarch
2 Tablespoons soy sauce
1 teaspoon rice vinegar
Dash of ginger powder
3-4 drops sesame oil

Recipe Cook Time
30 minutes
Recipe Prep Time
10 minutes
Recipe Serving Size
4
Recipe Total Time
40 minutes

Better-Than-Take-Out Chow Mein

Loaded with veggies, this replacement for Chinese take-out provides fiber and nutrients. The rice cooking method reduces arsenic levels.

Ingredients

Ingredients

16 oz 100% whole wheat pasta
2 cups of frozen or fresh vegetables
2 cups fresh basil – leaves and small stems (save a few leaves for garnish)
3 Tablespoons pine nuts
3 large cloves garlic, peeled
3 Tablespoons nutritional yeast
1 teaspoon salt
¼ - ½ cup pasta cooking water
Lemon wedges

Steps

Boil a large pot of salted water for pasta and vegetables. Start pesto.

Measure basil, pine nuts, garlic, nutritional yeast, and salt into a food processor or blender. Blend on low for about 20 seconds.

Recipe Cook Time
15 minutes
Recipe Paragraph
Recipe Prep Time
10 minutes
Recipe Serving Size
4
Recipe Total Time
25 minutes

Pesto Pasta with Vegetables

Add your favorite vegetables to this delicious pasta dish. I used frozen broccoli, peas, and green beans for a monochromatic look. Red bell peppers or carrots would be a vibrant color contrast.

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