Tag: Vegan

Lemon Vegetable Orzo Soup

Lemon Vegetable Orzo Soup Recipe

Nothing comforts on a cold day like a big bowl of soup. This recipe is vegan and full of plant based nutrition. Delicate orzo pasta combines with plenty of veggies and white beans for a hearty soup that makes a great appetizer for holiday parties or anytime. A touch of lemon brightens the whole dish and adds a nice tang. Make this lemon vegetable orzo soup on a cool Sunday afternoon and save some leftovers to start your week.

Lemon Vegetable Orzo Soup Recipe

Lemon Vegetable Orzo Soup Recipe

Ingredients

  • 1 c orzo
  • 2 c carrots, sliced
  • 2 celery stalks, thinly sliced
  • 1/2 c white onion, chopped
  • 2 c kale, stems removed and chopped
  • 1 c cannellini beans, drained
  • 2 tbsp olive oil
  • 1 tsp garlic, minced
  • 1 sprig fresh rosemary
  • 1 tsp dried thyme
  • 1 tsp dried oregano
  • 1/3 c lemon juice
  • 2 32oz chicken stock or veg stock
  • cracked black pepper (optional)

Instructions

  1. In a large Dutch oven, heat olive oil over medium heat. Add garlic, carrots, onion and celery. Cover and sauté 10 minutes until onions begin to turn translucent. Stir occasionally.
  2. Add vegetable stock and bring to a boil with lid off.
  3. Add herbs and stir in orzo. Reduce heat to simmer and cook until orzo is tender, about 7-10 minutes.
  4. Turn heat off. Stir in beans, kale and lemon juice.
  5. Remove sprig of Rosemary. Serve with black pepper.
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http://freshandfit.org/lemon-vegetable-orzo-soup/

Crispy Plantains Over Black Beans, Mango and Red Onion

Crispy Plantains ff

I have shared quite a few plantain recipes here on Fresh and Fit. From veggie burgers to tacos, plantains are a very versatile fruit that can be combined with sweet, savory or salty flavors. Todays recipe is a straight forward side dish that is comforting and hearty enough for fall, but with the tropical flavors of mango, lime and of course, plantains. The crispy outside with a soft inside make this recipe perfect for meatless mondays and hearty enough to stand on its own as a vegan entree. It would also pair nicely with steak, chicken and fish entrees.

Crispy Plantains Over Black Beans, Mango and Red Onion

Crispy Plantains Over Black Beans, Mango and Red Onion

Ingredients

  • 1 ripe plantain, sliced into 1 inch pieces
  • 1 mango, diced
  • 1/4 c red onion, minced
  • 1 can black beans, drained
  • 1 handful cilantro, chopped
  • Juice of 1 lime
  • 2 tbsp coconut oil
  • 1 tsp cumin powder
  • 1 tsp chili powder
  • Sea salt to taste

Instructions

  1. Toss plantain slices in cumin and chili powder.
  2. Heat olive oil in a medium skillet. Place plantain slices in skillet and cook 4-5 minutes each side. Season with sea salt.
  3. On a serving plate, spread out black beans, top with plantain slices, diced mango, chopped cilantro and squeezed lime.
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http://freshandfit.org/crispy-plantains-over-black-beans-mango-and-red-onion/

Spicy African Peanut Stew with Freekah

Spicy Peanut Stew

 
One of my favorite go-to recipes during the cool months is this Spicy African Peanut Stew. I can’t think of a better way to kick off Autumn than with a hearty and healthy stew. This recipe has a lot of flavors going on which makes it very comforting. Spicy chilies add a kick while sweet potatoes and carrots add nice bulk and ¬†although you don’t usually find peanut butter in stew recipes, it is what makes this recipe oh so good. Usually I ladle this stew over brown rice, but today I am using freekah; a chewy, earthy and nutty grain.

Spicy African Peanut Stew with Freekah

Spicy African Peanut Stew with Freekah

Ingredients

  • 2 tbsp coconut oil
  • 2 celery stalks,chopped
  • 2 carrots, thinly sliced
  • 1 large sweet potato, diced
  • 1/2 c red onion, diced
  • 1 tbsp minced garlic
  • 1 tbsp minced ginger
  • 2 cans petite diced tomatoes with green chiles
  • 2 cans diced tomatoes
  • 1/2 c peanut butter (I used chunky)
  • 1 c water
  • Handful of chopped cilantro, garnish
  • 1 lime, cut into wedges for garnish
  • 1 c freekah or brown rice

Instructions

  1. In a Dutch oven, heat coconut oil over medium heat. Add ginger and garlic. Stir and cook 5 minutes with lid on.
  2. Add carrots, sweet potato, celery and onion. Cook 7 minutes with lid on, stirring occasionally.
  3. Cook rice according to package directions.
  4. Add tomatoes. Stir and bring to a simmer. Allow to simmer 15 minutes.
  5. Add water and peanut butter. Stir to incorporate. Cook an additional 10 minutes.
  6. Add 1/2 c rice to a bowl and ladle stew over the top. Garnish with lime and cilantro.
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http://freshandfit.org/spicy-african-peanut-stew-with-freekah/

 

Cool Peanut Penne

cool peanut penne recipe

Yesterday on makeyourbestself.com, a self help website I contribute to, I discussed my feelings on carbs and why I believe that even simple carbs can be part of a healthy diet. The key point I stress is balance. You can read the article here. Today’s recipe is another great balanced recipe with ample plant based protein, healthy fat, and of course, carbs. This cool peanut penne would be an awesome dish to bring as a side dish to summer parties and makes a delicious vegan option as well. I used the same peanut sauce as the one featured in my spicy peanut zoodles recipe. If you would prefer to use a zoodle (zucchini noodle) instead of pasta, that recipe is perfect.

 

Cool Peanut Penne

Yield: 6-8 servings

Serving Size: 1 c

Ingredients

  • 4 c penne pasta, dry
  • 1 c shredded carrots
  • 1 c edamame beans, thawed if frozen
  • 1 tbsp sesame seeds, lightly toasted
  • 1 c cucumber, thinly sliced
  • 1 handful cilantro, chopped
  • For peanut sauce
  • 5 tbsp toasted sesame oil
  • 2 tbsp fresh lime juice
  • 2 tbsp chili paste
  • 4 tbsp peanut butter, I used crunchy

Instructions

  1. Cook pasta according to package.
  2. While pasta cooks, prepare vegetables and toppings.
  3. In a small bowl whisk together ingredients for peanut sauce.
  4. Strain pasta, toss with half of peanut sauce and refrigerate 30 minutes.
  5. Add veggies, and the rest of the peanut sauce and mix well. Chill until serving. Garnish with sesame seeds and cilantro.
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http://freshandfit.org/cool-peanut-penne/