Lentil and Quinoa Stuffed Peppers

 Lentil and Quinoa Stuffed Peppers

Lentil and Quinoa Stuffed Peppers are chock-full of heart-healthy foods, including lentils, tomatoes, quinoa, onions, and bell pepper. Red peppers contain the same bright red carotenoid, called lycopene, as tomatoes, which can protect against free radical damage and lower the risk of stroke and heart disease. What’s more, these delicious beauties are filling, tasty, and nourishing with their abundance of whole food ingredients, spices, and herbs!

Serves: 2
Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes

Ingredients

• 3 large red bell peppers (cut in half vertically through the stem and bottom portion of the pepper, seeds and ribs removed)

Lentils and Quinoa

• ½ cup green or brown lentils (rinsed)
• ½ cup organic quinoa (rinsed well)
• 2 cups vegetable broth (unsalted, preferably homemade)
• 2 bay leaves

Vegetables

• 1 tsp mustard seeds
• 1 cup yellow onion (chopped)
• 1 cup organic tomato (diced)
• 2 cups broccoli (chopped into ¼–½” pieces)
• 6 medium garlic cloves (minced)
• ½ tsp dried oregano
• ½ tsp onion powder
• ½ tsp paprika
• 2 Tbsps parsley (chopped)
• ¼ tsp salt (optional)
• ¼ tsp ground black pepper (optional)
• 1 Tbsp lemon juice
• crushed red pepper (optional, to taste)
• 1 batch Garlic Cashew Cream (optional; link in Chef’s Notes)

Directions

1. Roast the peppers: Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper. Place the peppers on the baking sheet, cut side up. Sprinkle with salt and pepper, if desired, and roast for 25 minutes.
2. Make the lentils and quinoa: Add the lentils, quinoa, vegetable broth, and bay leaves to a medium saucepan. Bring to a boil, then reduce heat to simmer, cover, and cook for 30 minutes. Once done cooking, remove from heat, keep covered for 10 minutes, then set aside.
3. Make the veggies: Heat a large stovetop pan over medium-high heat. Add the mustard seeds and cook until they pop, about 60 seconds.
4. Add the onions and cook until translucent, about 2–3 minutes.
5. Add the tomatoes and broccoli, and cook until the broccoli is tender, about 3 minutes.
6. Stir in the garlic and cook for another minute.
7. Stir in the oregano, onion powder, paprika, parsley, and optional salt and pepper.
8. Squeeze the lemon juice on top.
9. Transfer the lentils and quinoa to the vegetables and mix well.
10. Spoon the lentil, quinoa, and veggie mixture into the peppers.
11. Top with red pepper flakes and Garlic Cashew Cream, if desired (highly recommended!).

Chef's Notes

Substitutions
Brown or green lentils work well here. Or you could use split peas in place of lentils.

Use another whole grain in place of quinoa. However, note that the cooking time will vary depending on which grain you choose, and you most likely won’t be able to cook that grain directly with the lentils.

Instead of red peppers, use yellow, orange, or green peppers.

For the tomato, use any type of tomato you prefer.

Substitute cauliflower for broccoli.

Instead of parsley, add cilantro, chives, or basil.

In place of Garlic Cashew Cream, use your favorite tomato sauce, plant-based cheese (melted on top), or hot sauce.

Prep Ahead
Prepare the lentils and quinoa ahead of time and store in an airtight container in the refrigerator for up to 3 days before making this meal or freeze for up to 30 days.

Make the Garlic Cashew Cream ahead of time and store in an airtight container in the refrigerator for up to 5 days or freeze for up to 30 days.

Storage
Store leftovers in an airtight container in the refrigerator for up to 5 days.

From: Food Revolution Network

Everyday Tacos

 Everyday Tacos

Great news: Tacos are one of the easiest dishes to make plant-based — and they’re absolutely delicious! Smoky black beans, bold spices, and loads of fresh veggies create a hearty meal that can be made in minutes. What’s more, it's got everything you need nutritionally to feel satisfied, energized, and well-nourished. Bonus that this is one that the whole family will love!

Serves: 4
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes

Ingredients

• 1 tsp cumin seeds
• 1 cup onion (chopped)
• 1 cup red bell pepper (chopped)
• 1 cup organic tomatoes (chopped)
• 1 ½ cups black beans (home cooked or BPA-free canned)
• 1 Tbsp ground cumin
• ½ tsp chili powder
• ½ tsp garlic powder
• ½ tsp onion powder
• ½ tsp paprika
• ¼ tsp salt (optional)
• ¼ tsp ground black pepper (optional)
• 2 Tbsps lime juice (freshly squeezed)
• 8 organic tortillas (whole grain or corn)
• ½ cup organic salsa (homemade or your favorite fresh store brand)
• 1 large avocado (seed removed, cut into cubes)
• 1 batch garlic cashew cream (link in Chef’s Notes)
• ¼ cup cilantro (optional, chopped)
• ¼ cup jalapeño (optional, chopped)
• hot sauce (optional, to taste)
• 8 wedges lime (1–2 limes)

Directions

1. Heat the cumin seeds on medium heat in a large stovetop pan until fragrant (about a minute), tossing often.
2. Add the onions, peppers and tomatoes. Cook until the onions are translucent, about 3–4 minutes. Add 1–2 tablespoons of water as needed to deglaze the pan, stirring occasionally.
3. In the meantime, add the black beans to a large bowl. Mash half of the beans with a potato masher or fork.
4. Transfer the beans to the onion, pepper and tomato mixture. Turn down the heat to medium and stir well to combine. Add the ground cumin, chili powder, garlic powder, onion powder, paprika, salt, if using, and lime juice. Stir well once again and turn off the heat.
5. Assemble your tacos: Warm the tortillas on medium heat on a stovetop griddle (you’ll probably have to warm 2 at a time). Warm each side for 1–2 minutes (just until warm, not crispy).
6. Place the tortillas on a plate and fill with your toppings: Add 1–2 heaping tablespoons of the bean mixture, 1 tablespoon of salsa, 1 tablespoon of avocado, and 1–2 teaspoons of garlic cashew cream. Add cilantro, jalapeno and hot sauce, if using, to taste.
7. Serve with lime wedges and enjoy!

Chef's Notes

Substitutions
Instead of black beans use kidney beans, pinto beans or other beans of choice.

For the onion, use white, yellow or red.

Flour-free
Use lettuce wraps (Romaine, collards, or Swiss Chard) instead of tortillas.

Prep Ahead
Prepare the garlic cashew cream ahead of time and store in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 30 days.

Storage
Store leftovers in an airtight container in the refrigerator for up to 5 days.

From: Food Revolution Network

Ideas to easy cooking

https://www.forksoverknives.com/recipes/white-beans-with-greens-garlic-and-tomato/#gs.69nIrxE

Lentil Meatballs

If you want your vegan lentil meatballs coated in sauce, dip them in the tomato sauce to coat before you toss the spaghetti in the sauce.

Ingredients

Lentil Meatballs

• 1 clove minced garlic
• 2 cups cooked lentils (don’t use red lentils)
• 2 tbsp ground flax seed, mixed with ⅓ cup water
• ¼ cup nutritional yeast
• ½ tsp fennel seed
• 2 tbsp fresh parsley, finely chopped
• Pinch of dried or fresh thyme
• 1 tsp sea salt
• 1 tsp black pepper
• 1 tsp crushed red chili flakes
• ½-⅔ cup breadcrumbs

Spaghetti Sauce

• 1 zucchini or yellow squash, thinly sliced in rounds
• 2 cups brussels sprouts, thinly sliced
• 2 tablespoons extra virgin olive oil or grapeseed oil
• sea salt and black pepper for seasoning
• ½ box of spaghetti
• 2 cups of Bertolli Tomato & Basil Pasta Sauce or your favorite tomato sauce
• ¼ cup fresh basil leaves

Walnut Parmesan

• 1 cup walnuts, toasted or raw
• ¼ cup nutritional yeast
• 1 teaspoon mellow miso
• ½ teaspoon salt

Instructions

Lentil Meatballs

1. Preheat the oven to 350° and line two baking sheets with parchment paper.
2. Combine the ingredients in a food processor, and pulse to combine. The lentils should retain some texture, and hold together when formed into a ball. If it is too wet, add a little more breadcrumbs.
3. Form the lentil mixture into balls. Each should be about 2 tablespoons. Place them onto one baking sheet and bake for 20-30 minutes, until they are slightly browned on the outside and tender inside.

Tomato Sauce

1. Toss the zucchini and brussels sprouts with 1 tablespoon of oil, then spread them evenly onto the other lined baking sheet. Sprinkle them with a little salt and pepper, then roast for 30 minutes, until tender.
2. Transfer the roasted veggies to a medium sized saucepan, and add the tomato sauce. Bring to a simmer, and cook on low heat until you are ready to toss the spaghetti.

Walnut Parmesan

1. Place the ingredients into a food processor and pulse until a chunky crumble is remaining.
2. Transfer to a serving bowl to serve over the spaghetti.

Prepare the spaghetti

1. Bring about 6 cups of salted water to a boil.
2. Add your pasta and cook 8-10 minutes, until your desired thickness is reached.
3. Toss the cooked spaghetti with the roasted vegetable tomato sauce.
4. Place the spaghetti on plates, and top with the lentil meatballs and walnut parmesan. If you’d prefer the lentil meatballs to be coated in spaghetti sauce toss them in the sauce before adding the spaghetti to it.
5. Drain and toss with 2 tablespoons of oil. Set is aside until the lentil meatballs, sauce, and walnut parmesan are done, and you are ready to plate the meal.

From: sweetpotatosoul.com

Black Bean Beet Burgers

Black Bean Beet Burgers

Ingredients

• 1 tbsp coconut oil
• 2 cloves of garlic, minced
• 1 large raw beet, peeled and diced into tiny cubes (about ½ inch thick)
• 2 raw carrots, shredded (about 1 cup)
• 1 ½ cups black beans (or 1 can, drained and rinsed)
• ¾ cup cooked brown rice 
• ¾ c raw walnuts, chopped (or ½ cup pumpkin seeds, chopped)
• 1 cup fresh parsley or cilantro
• 1 tsp smoked paprika
• 1 ½ tsp cumin powder
• 1 tsp black pepper
• 1 tsp sea salt + more to taste
• 1 tsp black pepper
• avocado 
• cucumber
• 6 burger buns

Instructions

1. If baking, preheat oven to 350°.
2. Heat oil in a skillet on medium heat, then add the minced garlic to saute. After about 30 seconds, toss in the diced beets and carrots. Stir, reduce heat, and cover with a lid to speed cooking. Cook for about 15 minutes, and check halfway through.
3. Add the beans and rice, and stir well.
4. Add the walnuts and parsley. Then add the paprika, cumin, black pepper, and salt. Remove from the heat.
5. Transfer about ⅓ of the mix to a food processor and blend until you’ve got a thick paste.
6. Place the puree back into the skillet and stir all of the ingredients together again. Season to taste with salt.
7. Form into tightly packed patties, and place on a parchment paper lined baking sheet. Cook for 35 minutes. 
8. Serve with avocado on a bun or over salad greens. Also amazing with cucumbers, and pickled veggies or sauerkraut.

Adapted from: sweetpotatosoul.com

Sweet Potato Enchiladas

Ingredients

Enchilada Filling

• 1 red onion, chopped
• 3 cloves of garlic, minced
• 2 tbsp cumin powder
• 2 tsp chili powder
• 1-15oz can of organic corn (or frozen), drained
• 2 cups pinto beans, homemade or canned
• 1 tbsp tomato paste
• 3 cups kale, finely chopped

Sweet Potato Cheese Sauce

• 2 tbsp arrowroot powder (or cornstarch)
• 1 cup unsweetened plain non-dairy milk (eg. organic soy)
• 1 tbsp coconut oil
• 2 tsp Dijon mustard
• 1 tsp onion powder
• 1 tsp garlic powder
• 1 tbsp apple cider vinegar
• 1 cup nutritional yeast (optional)
• 1 ½ tsp sea salt
• 1 sweet potato, steamed & peeled
• 12 organic corn tortillas, warmed to soften
• 1 cup cilantro, chopped

Instructions

1. Heat a couple tablespoons of oil in a skillet on medium-high heat.
2. Add the onions and garlic to the skillet, and sauté until tender.
3. Add the cumin and chili powder, and stir well to toast the spices for about 30 seconds.
4. Stir in the corn and pinto beans, followed by the tomato paste and chipotle peppers. Stir well.
5. Add the chopped kale, and stir well. Cook until the kale is tender.

Sauce

1. Mix the arrowroot in a small bowl with ⅓ cup of the milk. Make sure to get out the clumps. Set aside.
2. In a sauce pot, warm oil on medium heat.
3. Add in the remaining soy milk along with the mustard, onion & garlic powder, vinegar, nutritional yeast, and salt. Whisk to combine.
4. Stir in the arrowroot soy milk mixture, and continue to whisk to combine; over medium-low heat.
5. Continue to whisk to combine the ingredients and thicken the sauce (will take a couple of minutes to thicken up).
6. Transfer the sauce to a blender, then add the steamed sweet potato.
7. Blend until smooth. 

Fill enchiladas

1. Preheat the oven to 375°, and oil a medium sized baking dish or cast iron skillet.
2. Fill the tortillas with the enchilada filling (about heaping ½ cup), roll, and place in the baking dish.
3. Cover the enchiladas with the creamy sweet potato cheese sauce.
4. Bake for 20 minutes.
5. Top with cilantro, and serve!

Adapted from: www.sweetpotatosoul.com

Baked French Fries

We love this easy and delicious French Fries. We usually use sweet potatoes (but other varieties will also work). It can be a healthy sweet snack or part of a main dish.

INGREDIENTS
Potatoes washed and unpeeled (if organic).

INSTRUCTIONS
1. Cut potatoes into French Fries shape.
2, Place cut potatoes on a cookie sheet lined with parchment paper.
3. Bake at 400F for 15 min.
4. Take out and flip the fries over and bake for more 10-15min or until they are golden brown.

Quinoa Croquettes

QUINOA
1 cup quinoa, washed
2 cups no-salt-added vegetable broth (or water)
6 garlic cloves, minced
1/2 teaspoon sea salt
1/8 teaspoon cayenne
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FINISHING
1 tablespoon ground flax seed (optional)
1/2 teaspoon sea salt
2 cups corn, frozen (10 ounces of frozen corn kernels)
1 cup black beans, cooked, rinsed, drained (see "Glossary of Cooking Terms" for more information about cooking beans)
1/4 cup green onions, chopped (about 2 green onions; green and white parts)
1/4 cup ground pumpkin seeds (optional)

QUINOA
Be sure to wash quinoa well. Place quinoa in sauce pan with broth, garlic, sea salt, and cayenne. Cover and bring to a boil. Once boiling, simmer for 15 to 20 minutes.
(Note: If you have leftover quinoa, you can use 2 1/2 cups of that instead of cooking more - just add the garlic and cayenne to the quinoa)

FINISHING
To the quinoa, stir in ground flax seed, salt, corn, cooked black beans, green onions, and ground pumpkin seeds (if using).

BAKING
Put parchment paper down on a baking sheet (if you don't have parchment paper, you can oil your baking sheet).

Croquettes can even stick a little to a non-stick baking sheet which messes up the croquettes, so I greatly prefer parchment paper because it always makes for easy removal and cleanup.
Let quinoa mixture cool just enough so the mixture can be handled without burning your hands (this should happen quickly since the frozen corn will lower the temperature). Using your hands, take about 2 tablespoons of mixture, shape it into a log shaped piece, and place it on a the baking sheet. If the mixture seems a little dry or crumbly, and it is difficult to form the croquettes, add some water until it gets a little mushy so that the croquettes can be easily formed, and so they stay together. If the mixture seems a little too wet, add some brown rice flour. Repeat making croquettes using all mixture. You should end up with about 28 small croquettes.
If desired, spray a little oil on each croquette (this will make them brown nicely and give them a lightly crisp crust).

Bake in a 400 degree F (200 degree C) oven (no need to preheat oven) for 35 minutes, or until they are light golden brown and have crispy edges.

VARIATIONS:
- Add more cayenne for a spicier croquette.
- Add finely chopped, pan sautéed, and seasoned tempeh instead of black beans.
- Make larger croquettes, and serve as an entree.
- If you don't have time to make the quinoa fresh, and you have some leftover refrigerated quinoa, it could be used. The downside to this is that refrigerated quinoa tends to be drier, so sometimes water will need to be added to make the mixture such that it can be formed into a croquette. Additionally, refrigerated quinoa is not as sticky, so a flour/binder (e.g., sorghum flour or brown rice flour or potato flour) maybe required to get the mixture to stick together. 

This Free Vegan Cookbook Available at http://www.vitalita.com/ 
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QUINOA

1 chavena de quinoa, lavado

2 chavenas de água

6 dentes de alho picados

1/2 colher de chá de sal marinho

pimenta qb

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ACABAMENTO

1 colher de sopa de semente de linhaca (opcional)

1/2 colher de chá de sal marinho

2 chavenas de milho, congelado (+- 170g de grãos de milho congelados)

1 chavena de feijão preto, cozido, lavado, escorrido

1/4 chavena de cebolinho, picado

1/4 chavena de sementes de abóbora granulada (opcional)

QUINOA

Certifique-se de lavar bem a quinoa. Coloque quinoa na panela com agua, alho, sal marinho e pimenta. Cubra e leve para ferver. Depois de ferver, deixe cozinhar por 15 a 20 minutos ou 5min, desligar o fogao e deixar tapado durante 15min.

(Nota: Se você tiver sobras de quinoa, você pode usar 2 1/2 chavenas - apenas adicione o alho e pimenta)

ACABAMENTO

Misture a quinoa, sementes de linhaca, sal, milho, feijão preto cozido, cebola verde (cebolinho) e sementes de abóbora (se estiver a usar).

COZIMENTO

Coloque papel vegetal num tabuleiro (se não tem o papel, pode colocar azeite).

Deixe a mistura arrefecer o suficiente para a mistura ser tratada sem queimar suas mãos (isso deve acontecer rapidamente uma vez que o milho congelado irá baixar a temperatura). Usando suas mãos, levar cerca de 2 colheres de sopa de mistura, moldá-la em forma, e colocá-lo no tabuleiro. Se a mistura parece um pouco seca ou quebradiça, e é difícil para formar os croquetes, adicione um pouco de água, para que os croquetes pode ser facilmente formados. Se a mistura parece demasiado molhada, adicione um pouco de farinha de arroz integral ou outra. Repita fazendo croquetes usando toda a mistura. Você deve acabar com cerca de 28 pequenos croquetes.

Se desejar, borrife um pouco de óleo em cada croquete (isto irá dar-lhes uma crosta levemente torrada).

Asse em 200 graus C forno (não é necessário pré-aquecer forno) durante 35 minutos, ou até que estejam dourados e têm bordas crocantes.

Sugestao: Acho que tambem resultara com arroz em vez de quinoa.

Pizza - Roasted vegetables

Serves: 2

• 2 cups broccoli florets
• 1 large red bell pepper, sliced
• 1 large Portobello mushroom, cut into 1/2 inch slices
• 1 teaspoon garlic powder
• 1 tablespoon balsamic vinegar
• 1 teaspoon Mrs. Dash seasoning or Spike no salt seasoning
• 5 ounces baby spinach
• 2 (100% whole grain) tortillas or pita bread
• 1/2 cup no-salt-added or low-sodium pasta sauce
• Nutritarian Parmesan (see note) or 1-2 ounces non-dairy mozzarella

Preheat oven to 350 degrees F.

Toss broccoli, bell peppers, and mushrooms with garlic powder, balsamic vinegar, and seasoning. Roast seasoned vegetables on a cookie sheet for 30 minutes or until tender, turning occasionally and mounding to keep from drying out.

Steam spinach until just wilted.

Bake tortilla or pita directly on oven rack for 5-7 minutes or just until crisp.

Spread a thin layer of pasta sauce on tortilla or on top of pita bread, and distribute roasted vegetables and spinach. Sprinkle with Nutritarian Parmesan or non-dairy mozzarella.

Bake for an additional 3-5 minutes or until toppings are warm and cheese is melted, checking occasionally to avoid browning the vegetables.

Note: To make Nutritarian Parmesan, place 1/4 cup walnuts and 1/4 cup nutritional yeast in a food processor and pulse until the texture of grated Parmesan is achieved. Store leftover in an airtight container and refrigerate.

By:
https://www.drfuhrman.com/library/recipes.aspx