Category: Quick Healthy Meals

Vegan Broccoli Tofu Quiche Recipe

March 16, 2022

This unique quiche is made with a fast-cooking bulgur wheat crust.

INGREDIENTS

1/2 cup bulgur wheat
Pinch fine sea salt
1 tablespoon sesame oil
1 chopped yellow onion
1 large broccoli crown, trimmed and cut into bite-size florets (about 3 cups)
1/4 pound cremini mushrooms, sliced (about 1 3/4 cups)
1-1/2 container firm tofu, drained well
2 tablespoons tahini
1 tablespoon white miso or umeboshi paste
1 -1/2 tablespoon tamari

INSTRUCTIONS

Preheat oven to 350°F. Oil a 9-inch pie plate. Bring 1 cup water to a boil in a small saucepan. Stir in bulgur and salt. Cover pan. Lower heat and simmer until water is absorbed and bulgur is tender. When finished, allow to cool slightly, then press onto bottom and partway up sides of the pie plate. Bake until slightly dry.

Heat oil in a large skillet over medium heat. Add broccoli, onion and mushrooms and cook, stirring occasionally, until vegetables are tender. Set aside.

Combine tofu, tahini, tamari and miso in a blender. Purée until smooth. Pour mixture into a large bowl. Add vegetables and combine into mixture. Spoon mixture over bulgur crust and bake quiche until top is browned. Allow to cool before slicing.

KITCHEN UTENSILS

9 inch pie plate
Large skillet

Vegan Lentil Pate Recipe

March 16, 2022

Pate is a French word that means paste. Pates are served over crackers, on crusty bread, or on toasted bread rounds.

INGREDIENTS

2 cups cooked lentils
1 cup cooked rice
1/4 cup chopped walnuts
3 tablespoons tamari sauce
1 cup rolled oats
2 chopped scallions
2 tablespoons almond butter
Olive oil
Optional: add salt if recipe is too bland

INSTRUCTIONS

Combine all ingredients into a food processor with a metal chopping blade and blend until smooth, adding water if needed. Lightly oil an 8″x8″ baking pan with olive oil, and transfer mixture from food processor into the pan. Bake for 30 minutes at 375 degrees F. Serve when cooled.

KITCHEN UTENSILS
Food processor
8″x 8″ baking pan
Measuring utensils

Vegan Black Bean-Tofu Chili Recipe

March 16, 2022


INGREDIENTS
1/2 cup olive oil
4 chopped onions
2 green peppers seeded and chopped
2 red peppers seeded and chopped
4 cloves minced garlic
1 package firm tofu (drained and cubed)
2 28 oz cans black beans (drained)
1 28 oz can crushed tomatoes
2 teaspoons salt
1/2 teaspoon ground black pepper
2 teaspoons ground cumin
6 tablespoons chile powder
2 tablespoons dried oregano
2 tablespoons distilled white vinegar
1 tablespoon Tabasco sauce

INSTRUCTIONS
In a large skillet heat the olive oil over medium-high heat.
Add the onions . Saute and stir until they become soft.
Add garlic, sauté until soft.
Add the green and red peppers. Saute and stir until tender.
Add seasonings to mixture. Blend and stir until well absorbed.

Add mixture to cook pot. Add beans, tofu, and tomatoes. Stir mixture until well blended. Cover and simmer over very low heat 30 to 40 minutes. At intervals, stir mixture for even cooking and to keep mixture well blended.

Kitchen Utensils
Large skillet
Cookpot or Dutch Oven
Measuring spoons and cups

Quick Vegan Cashew French Toast Recipe

February 27, 2022
INGREDIENTS
  • 1 Cup Raw Cashews
  • ¾ Cup Water
  • 1 Tablespoon Maple Syrup
  • Pinch Cinnamon
  • 5-6 Slices Bread
  • Cooking Oil
INSTRUCTIONS
  • Blend the cashews, water, maple syrup and cinnamon in  blender.  Mixture should be smooth when done.
  • Poke a few holes in each slice of bread with a fork.
  • Dip the bread slices in the batter, until both sides are well-covered and saturated.
  • Oil the skillet and place over medium flame.  Place bread in pan and cook until brown.  Flip bread and cook on opposite side.  Add more cooking oil, if needed to prevent burning.
  • Optional Topping: fresh berries, maple syrup, fresh fruit, Greek yogurt.

Vegan Recipe: Coconut Granola

January 23, 2022
INGREDIENTS
  • 3 Cups Rolled Oats
  • 1/4 Cup Whole Wheat Flour
  • 3/4 Cup Coconut Flakes
  • 3/4 Cup Sliced or Chopped Toasted Almonds
  • 1/2 Teaspoon Cinnamon
  • 1/2 Cup Maple Syrup
  • 1/2 Cup Safflower or Sunflower Oil
  • 1 Teaspoon Vanilla
INSTRUCTIONS
  • Preheat oven to 300 degrees F.
  • Mix Oats, Flour, Coconut, Cinnamon, and Almonds, in a medium size bowl.
  • Mix Maple Syrup, Oil and Vanilla in a separate bowl.
  • Combine Syrup Mixture with Oat Mixture. Stir until evenly coated.
  • Pour mixture onto oiled baking sheet. Spread oil to cover evenly.
  • Bake for 30 minutes. Stir, and bake another 20 to 30 minutes until golden brown.
  • Remove from oven. Allow to cool before storing.
  • Placed granola in a storage container. Refrigerate.
  • Makes about 8 servings.

Quick and Easy Eggplant Parmesan Recipe

November 17, 2021

I N G R E D I E N T S

1 large eggplant, sliced into 1/2 inch thick round pieces

2 eggs, beaten with a fork

1 1/2 cup bread crumbs

2 tablespoons olive oil

1 jar marinara sauce (32 oz.)

1 cup shredded mozzarella cheese

Salt and pepper to taste

Optional Topping: 1/2 cup grated parmesan cheese

I N S T R U C T I O N S

Preheat oven to 375 degrees.

Dip eggplant into eggs, coating both sides. Remove eggplant from eggs, and coat each slice on both sides with bread crumbs. Coat baking sheet with oil. Place eggplant slices on baking sheet. Bake 15 minutes. Turn eggplant, and bake another 10 minutes, or until golden brown. Remove from oven.

In an 8 x 10 baking plan, begin layering marinara sauce with eggplant, and mozzarella cheese. Leave enough cheese for the topping. Increase the oven temperature to 475 degrees. Bake until cheese melts. If desired, top the dish with grated parmesan cheese.

U T E N S I LS

Large Baking Sheet With Raised Sides

Baking Pan 8 x 10