The Veggie Gal

A friend of mine sent me this recipe (not sure where she got it from) and as usual I adjusted a couple of things to my liking and got rid of the oil as well.  This is one even my little kids will eat which I really was surprised about.  I cook everything together keeping out the chilies until it is done, pull out the kids and then add the chilies for the grown ups.

Make sure to either cook the quinoa with salt or add some at the end or it will make this dish bland.  You could easily use salted rice or pasta for this as well but I just love quiona and add it when I can.

Italian-3 Bean Chili over Quinoa
Serves: 6

1 medium red onion, chopped
2-4 cloves garlic, minced
1 15 ounce can tomato sauce
1 15 ounce can Italian flavored diced tomatoes
1 15 ounce can black beans, rinsed and drained
1 15 ounce can great Northern beans, rinsed and drained
1/2 cup frozen soybeans (edamame)
1 4 ounce can diced green chilies (2 cans if you like a little more heat)
1/2 cup water
1 Tablespoon balsamic vinegar
1/3 cup sliced pitted black olives
2 Tablespoons fresh cilantro
1 Tablespoon dried Italian seasoning
Salt & Pepper to taste

In a large saucepan cook the onion and garlic in a small amount of water until softened.  Add the tomato sauce, diced tomatoes, black beans, northern beans,  soybeans, chili peppers, water and vinegar.

Bring to a boil, reduce heat and simmer, covered for about 20 minutes to blend flavors, stirring occasionally so it does not stick to the bottom.  Add more water if needed for desired consistency.

Cook quinoa according to package directions making sure to add salt to the water or after to the quinoa so it does not steal flavor from the chili.

Stir in olives, cilantro and Italian seasoning and simmer another 10 minutes. Ladle into bowls over quinoa.

ENJOY!

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Tags: Dinner, Easy Vegan, Gluten Free, Healthy Meal, Italian-3 Bean Chili over Quinoa, Mexican Food, Quick and easy, Quick vegan, Vegan, vegan recipe, Vegetarian

Some things just need a topping and I think spaghetti is one of them!  When I was a vegetarian I used to pack tons of cheese on top of my baked spaghetti and everyone loved it.  When I went vegan that same baked spaghetti was pretty dry and bland without the cheese.  Yes, I could pack on tons of Daiya vegan cheese and it would probably be very good and who knows one day I might give it a try but I like to eat low fat where I can so a bread crumb crust is where I landed.  It is a nice landing too because most people like some crusty bread with their spaghetti and this is the best of both worlds.

As many vegan’s know finding vegan bread crumbs at regular stores is almost impossible.  Plus, I don’t like all the stuff that is added and like to add my own spices to flavor it the way I want it so I make my own.  It is quick and easy, don’t worry.  If you have a gluten intolerance you can use rice or quinoa noodles then don’t put the bread crumbs on (unless you have found a great gluten free bread you like-I haven’t).

Baked Spaghetti w/Bread Crumb Crust
Serves 6-8

1/2 package of spaghetti noodles
1/2 onion, chopped
1 bell pepper, chopped
1  28 oz can crushed tomatoes
1 15 oz can diced tomatoes
1 teaspoon salt
1 teaspoon Italian seasoning
1/4 teaspoon pepper
1/8 teaspoon paprika
1 Tablespoon sugar
Breadcrumbs;
4-6 slices of whole wheat bread
1-2 teaspoons Italian seasoning
1/2 teaspoon salt
1/2 teaspoon garlic powder

Boil spaghetti in salted water until tender then drain.

Preheat your oven to 400° F.

While spaghetti is cooking steam the onion and bell pepper in a little bit of water until soft.  Add crushed and diced tomatoes, and spices then stir well.

Pour the spaghetti and tomato sauce into a 9 x 12 baking pan, mix well and cover with tin foil and bake for 15-20 minutes.

While spaghetti is baking put the bread slices and seasonings into your Magic Bullet or blender and process until you have nice bread crumbs.

Remove pan from oven, remove the foil and sprinkle the bread crumbs evenly over the top.  Spray the top of them with a quick and even coat of cooking spray so they don’t burn and return to the oven.  Cook until the bread crumbs turn golden brown, 5-10 minutes.  Cool for 5 minutes then ENJOY!

Lemon & Vanilla Pudding makes a great dessert after this dish!

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Tags: Baked Spaghetti w/Bread Crumb Crust, Dinner, Easy Vegan, Gluten Free, Pasta, Quick and easy, Vegan, vegan recipe, Vegetarian

The imitation chicken and cashews in this vegetable chow mein make it so delicious, filling  and satisfying that you won’t be hungry in 15 minutes like many Asian dishes tend to do.  I love Chinese food and could eat it several times a week but my family can only handle it once every couple of weeks so I always make extra  so I can have left overs.  YUM!

The brand of imitation chicken you chose can affect your fat intake so if you are trying to keep it lower fat you might want to go with Yves Meatless Chicken Strips.  For me buying that brand means a 30 minute drive to Whole Foods but I can buy the Morning Star Chicken Strips at my local Walmart which is 5 minutes away and they are much cheaper but do have a touch more fat too, you decide.

For those with gluten issues you can use wheat free soy sauce and omit the chow mein noodles and use fried tofu instead of the chicken for a gluten free meal.

Did You Know!?

• The natural oils in brown rice helps to lower cholesterol.
• If you or someone you love is a smoker, or if you are frequently exposed to secondhand smoke, then making vitamin A-rich foods, such as carrots, part of your healthy way of eating may save your life, suggests research conducted at Kansas State University.
• Click here to read more food facts

Chick’n & Cashew Chow Mein
Serves: 6 large portions

1 package imitation chick’n (approx 8 oz)
1/2 cup vegetable broth
4 large carrots, sliced into coins
4 celery stalks, chopped
2 heads of broccoli, chopped
1/2 red onion, chopped
2-3 cloves garlic, minced
1 8 oz can water chestnuts, sliced (I only use 1/2 can but if you don’t want to waste use it all)
1 8 oz can bamboo shoots (I only use 1/2 can but if you don’t want to waste use it all)
1/2 cup cashew, chopped to break them up a bit and seem like there is more
1 cup sugar snap pea pods
1 cup of vegetable broth
2-3 Tablespoons Braggs liquid amino
2-3 Tablespoons soy sauce
1/2 teaspoon or more powdered ginger
2 Tablespoons corn starch
2 cups brown rice, cooked according to directions

Optional (due to additional fat content):
Chow Mein noodles
or
Toasted sliced almonds

Cook rice according to package directions which should take approximately 45 minutes.

While rice is cooking heat a wok or large frying pan to medium heat and add the 1/2 cup vegetable broth and all the chopped vegetables except the pea pods and the cashews and steam until cooked through and most of the liquid is absorbed.

Once vegetables and rice have about 10 minutes left cook the chick’n in a frying pan with a small amount of cooking spray or a dry in a really good non stick skillet until browned and cooked through.

In a mixing bowl mix together the vegetable broth, braggs, soy sauce, ginger and corn starch.  Whisk until it is smooth and add to the cooked vegetables and stir until it starts to thicken.  Remove from heat and add the chick’n and cashews to coat with the sauce and mix with the vegetables.  You can add more soy sauce or ginger by the taste.

Pour approximately 1/2 cup of rice onto a plate and top with vegetable mixture and then top that with chow mein noodles or almonds and ENJOY!

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Tags: Chicken Chow Mein, Chinese food, Dinner, Easy Vegan, Gluten Free, Healthy Meal, Step by step meal, Vegan, vegan recipe, Vegetarian

My 18 year old son sadly is not vegan and when we go to Taco Bell he always gets the Crunch Wrap.  Besides the meat, cheese and sour cream it always looks so good.  I decided that I would make a vegan version that he and the rest of us can eat and it is a whole lot more healthy than the original version.  I can say though that this is not very low fat so it is something to have occasionally.

Of course this recipe could be changed up even more by using vegan meat substitute with taco seasoning on it as well as olives, vegan cheese and vegan sour cream but I love this simple version and usually I have all of the ingredients in my house at all times (except the tostadas but 1 package will work 3 times) and this version is lower fat than if you added those ingredients.

Vegan Crunch Wrap
Makes: 4

1 can of refried beans
4 tostada shells (if you want to go lower fat just use a baked corn tortilla)
4 large flour tortillas
1 tomato, chopped
1 avocado, chopped
1/4 onion, chopped
desired amount of chopped lettuce
desired amount of salsa

Spread a thin layer of beans on the inside of the flour tortilla in the size of the tostada then top with the tostada.  Spread another thin layer of beans on top of the tostada, a little bit of salsa and  then add the veggies you like.

Fold the sides down over the tostada and fillings tightly but not so tight as to rip the sides.  My tortillas were a little too small and it left a very small hole in the center so I used another tortilla that I ripped small pieces off of to fill that hole from the inside, wrapping the sides down on top of it.

Heat pan to medium heat and spray with cooking spray.  Lay the folded side down first and fry until golden brown.  Flip and serve.  ENJOY!

Vegan Crunch Wrap

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Tags: Beans, Dinner, Easy Vegan, Healthy Meal, Mexican Food, Vegan, vegan crunch wrap, vegan recipe, Vegetarian

I know I already have a mac and cheese recipe on here by Alicia Silverstone from her book The Kind Diet but there are so many ways to make it and I could eat every kind!  I think most people love this comfort food and when you go vegan it is one food that you do miss.  This version does not have any added oil like the one from Alicia and the only fat in it is from nuts which we all know is a healthier form of fat.  Other than that it is very similar to hers by the ingredient list but the nuts really make it much creamier. You can cut the amount in half and use a thickener if you want to lower the fat further but this is pretty good.

My little ones love it and will eat two bowls, even with the broccoli in it!  Like I have said before I try and add vegetables into anything I can if I can get away with it and the broccoli is complimentary if chopped up small enough.  I know it sounds weird but sometimes I top my bowl of this mac & Chz with salsa and it just pops but that is me I like ketchup on my broccoli .  Try it your might like it!

Mac & Chz w/Broccoli
Serves: 4-6

2 cups dried noodles (can be gluten free with the right noodles)
1 cup cashews
1/2 cup nutritional yeast
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1 teaspoon Dijon Mustard
2 Tablespoons soy sauce
1/2 head of broccoli, finely chopped
1 1/4 cup Rice or soy milk

Cook the noodles according to the package directions, drain and rinse slightly.

While the noodles cook, steam the broccoli in a small amount of water until it is cooked through.  Drain and set aside.

Blend 1 cup of cashews with 1 cup of milk until very smooth in a blender or your Magic Bullet.  Pour into a medium sauce pan and add soy sauce, nutritional yeast, onion and garlic powder, mustard and salt and pepper to taste.  Cook on medium heat and add the 1/4 or more of milk to desired thickness.

Pour the sauce over your cooked noodles and add drained broccoli and mix.  ENJOY!

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Tags: Dinner, Easy Vegan, Lunch, macaroni and cheese, Quick and easy, Vegan, vegan recipe, Vegetarian

This is a very healthy, filling and flavorful chili dish that is kid and husband friendly if the spices are adjusted the right way (more for husband less for kids).  I just love this dish because it is so easy and satisfying.  Plus, this tastes even better the next day for lunch once the flavors mix so I always make extra for a quick lunch.  You could also substitute quinoa for the rice for a slightly different texture and nutrient makeup.

Black Bean Chili and Rice
Serves: 4-6 servings

1 cup cooked brown rice cooked according to package directions
1 small green bell pepper, chopped
1/2 onion, chopped
1/4 cup broth or water to saute bell pepper and onion in
2 cans black beans, drained and rinsed
2 cups vegetable broth
1 cup salsa (heat of your choice)
1 can diced tomatoes (fire roasted are really good but any kind work well)
3 cloves garlic, minced
1/2 cup corn
1/2 teaspoon powdered cumin
1/2 teaspoon lime juice
1/4 teaspoon oregano
a shake – 1 teaspoon cayenne pepper (depending on heat desired and who your are serving)
salt to taste
Optional toppings:
chopped tomatoes
chopped green or red onion
chopped avocados

While rice is cooking saute/steam the onion and green pepper until most of the liquid is gone and the vegetables are soft in a pot.

Add the cooked rice and the rest of the ingredients except the optional toppings and cook on medium/low for about 20 minutes to blend the flavors.

Add optional toppings and ENJOY!

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Tags: Beans, Black Bean Chili and Rice, Dinner, Easy Vegan, Gluten Free, Healthy Meal, Lunch, Quick and easy, Vegan, vegan recipe, Vegetarian

This potato salad can be low fat or even fat free depending on the vegan mayo you chose.  I have not gotten my family all the way over to fat free yet but they can handle low fat so I mix half nayonaise (fat free version) with half low fat vegenaise .  The low fat vegenaise gives it just enough fat to give it that creamy mouth feel without going over the top.  Plus, vegenaise is just a bit zesty while nayonaise does not really have much of a flavor at all.  Then of course you can get the great flavor by using good spices as well as fresh, crisp vegetables.  This potato salad is also cholesterol FREE, all vegan food is!!

Did You Know!?

• The fiber in Potatoes are half soluble and half insoluble which helps to keep you regular and lower your cholesterol.
• Carrots are an excellent source of antioxidant compounds, and the richest vegetable source of the pro-vitamin A carotenes.
• Click here to read more food facts

Low Fat Potato Salad

Serves: 4-6

2 lbs Yukon Gold or Red potatoes, peeled (or not) and chopped

2-3 Tablespoons rice wine vinegar

1/2 cup celery, finely chopped

1/2 cup green onions, chopped

1/2 carrots, shredded

1/2 cup vegenaise or nayonaise

1 Tablespoon mustard of your choice

1 teaspoon dried parsley

1-2 Tablespoons dill relish (or 1/2 teaspoon dried dill weed)

salt and pepper

Optional:

1 teaspoon horseradish

1-2 Tablespoons sesame seeds (added calcium!)

Clean, peel if desired, and chop your potatoes into bite size pieces, approximately 1 inch squared.  Boil until cooked through but don’t over cook, approximately 15 minutes in boiling water.

While the potatoes are cooking chop and shred all your vegetable and place into a large bowl.  Add the vegan mayo of your choice and all the spices (lowest amounts first then add more once mixed if desired).

Once potatoes are done drain in a strainer and run under cool water to stop them from cooking.  Cool well with the water or by letting them sit a bit so they don’t break apart as you mix.  Pour cooled potatoes into the large bowl with the rest of your ingredients and mix well.  Enjoy slightly warm or cool in the refrigerator to blend flavors.  ENJOY!

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Tags: Dinner, Easy Vegan, Gluten Free, Healthy Meal, Lunch, Potatoes, Quick and easy, Quick vegan, Side dish, Vegan, vegan recipe, Vegetarian

Who doesn’t love pizza?  I know I do and even without cheese it can be pretty high in calories and super addicting so you end up eating way more than you should.  Also, if you have a sensitivity to gluten then pizza is a no no.   You can get really creative with these and put just about anything that you like on your pizza on them (except meat or cheese of course).  If you have a great marinara sauce you can cover them with it and it is amazing!  Imitation pepperoni and the white Daiya cheese is great on them too but not as low fat as just the sauce with veggies but one won’t hurt, right!  The kids and husbands love this recipe so it is pretty fool proof and quick and easy to boot!

You can get creative with these and do pretty much what ever you like on them but this is what I did for 4 different ones.  You could use baby potatoes and make great little appetizers with these as well.

Potato Pizza Boats

4 large Yukon Gold or Red potato

Marinara sauce or pizza sauce

1/2 onion, sliced

1/2 zucchini, sliced

1 cup of broccoli, chopped small

1 handful of baby spinach chopped

6 pieces of vegan pepperoni

a sprinkle of vegan cheese

1/2 tomato, chopped

oregano to taste

basil to taste

salt and pepper to taste

Bake your baked potatoes in the microwave until cooked through.

While the potatoes are cooking chop your veggies and steam the onions, broccoli, and zucchini with the spices to your taste.

Slice the potato in half and smash with a fork. Spread some marinara on and then top with the veggies of your choice or the pepperoni and cheese then add even more sauce and fresh tomato.  Ground cashews or nutritional yeast would be a good cheesy tasting top too! ENJOY!

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Tags: Dinner, Easy Vegan, Gluten Free, Healthy Meal, Lunch, Potato Pizza Boats, Quick and easy, Quick vegan, Vegan, vegan recipe, Vegetarian

These shells are full of a rich and creamy sauce made from tofu, vegetables and spices pureed into thick cream sauce.  You could just mash the mixture together with a fork to give it more texture if desired.  These are definitely kid friendly and my kids eat them up and ask for seconds.  The carrots and zucchini make a nice garnish for them but you could add some ground cashews for a cheesy flavor.

Did You Know!?

• Zucchini is a member of the  Cucurbitaceae family and relatives of both the melon and the cucumber.
• Tofu is very low in sodium, making it a perfect food for people on sodium-restricted diets.
• Click here to read more food facts

Italian Style~Stuffed Pasta Shells
serves 4-6 people (makes approximately 16 shells)

1/2 box of large pasta shells
1 jar of your favorite spaghetti sauce (or your homemade sauce)
1/2 onion, chopped
3-4 cloves of garlic, minced
2 cups fresh spinach
1 tub extra firm tofu, drained and lightly pressed to remove excess liquid
1/4 cup nutritional yeast
1 teaspoon dried parsley
1 1/2 teaspoons dried basil
1 teaspoon dried oregano
1 teaspoon salt
3/4 teaspoon garlic powder
pepper to taste
1 zucchini, shredded
1 carrot, shredded

Preheat your over to 350 °.  Cook the noodles according to the package directions.

While the noodles are cooking chop your onion and garlic and cook in a small amount of water until soft, adding the spinach the last 5 minutes to soften.  Drain the remaining water off of the vegetables and pour into a food processor or blender.  Drain the tofu and add to the vegetables, add the remaining spices and blend until smooth.

Shred the zucchini and carrot.  Mix 3/4 of the mixture into the tofu mixture to give it some texture and set the remainder aside.

When the noodles are done drain them and put back into the pan with cold water.  Pour 3/4 of the jar of sauce into the bottom of a medium baking pan.  Remove a shell from the pan and drain off the excess water, stuff with the blended tofu mixture until full.  Place into the pan and continue until all the tofu mixture is gone (approx 16 shells).  Cover the pan with tinfoil and cook for 30 minutes.

Remove foil and garnish each shell with the remaining shredded carrots and zucchini.  Enjoy!

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Tags: Dinner, Healthy Meal, Pasta, Stuffed Pasta Shells, tofu Stuffed Pasta Shells, Vegan, vegan recipe, vegan Stuffed Pasta Shells, Vegetarian

This is a fat free pasta dish that is full of authentic Italian flavor.  The two types of tomatoes make for a rich and savory sauce and the 3 peppers give it beautiful color.

In my photos you will not see the zucchini or red onion because I had not realized when planning this meal that my daughter had used those up for another dish so I substituted broccoli and yellow onion.  Of course using the zucchini and red onions give it a more authentic Italian flavor as well as making it a more beautifully colored dish so use them if you have them but know that you can substitute if you need to and it still tastes wonderful.

Did You Know!?

• A Tomato contain approximately 40-50% of your daily value of vitamin C.
• One green bell pepper contains twice as much vitamin C as an orange!
• Click here to read more food facts

Italian Vegetable Pasta
Serves: 4-6

2 Tablespoons vegetable broth
1 red bell pepper, seeded and chopped
1 yellow bell pepper, seeded and chopped

1 green bell pepper, seeded and chopped
2 medium zucchini, chopped
1/2 red onion, chopped
2 cloves of garlic minced
2 14 oz cans stewed tomatoes with sauce
6 large sun-dried tomatoes, softened and chopped

1 teaspoon dried oregano
1 teaspoon dried basil
1 teaspoon dried parsley
1/2 teaspoon agave nectar (or other sweetener)
1/2 teaspoon sea salt (more if desired)

1/4 teaspoon black pepper
1/2 pound of your favorite pasta (use rice or other pasta if you want a gluten free meal)

Soak your sun-dried tomatoes in a small amount of water while you cut all your vegetables then chop them up.

In a large skillet add the stock and chopped vegetables and cook on medium for a couple of minutes to soften.  Add your sun-dried tomatoes and all the other ingredients except the pasta and cook on medium-low heat for 15 to 20

minutes or until softened and the flavors are blended together.

Cook the pasta according to the package directions.  Drain and serve with the vegetable sauce on top.  You could add some vegan cheese or nutritional yeast on top if you want a richer dish.  ENJOY!

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Tags: Dinner, Easy Vegan, Fat Free Pasta, Gluten Free, Healthy Meal, Italian Vegetable Pasta, Quick vegan, Vegan, vegan recipe, Vegetarian