vegetarian


Looking for a healthy burger option? Try these tasty Black Bean & Quinoa Patties!

Made from scratch, they are loaded with taste but light on calories. The steak seasoning adds a great depth to the flavor. Feel free to make a double-recipe and freeze a few for a quick meal. Bake ahead of time and they can be tossed onto the BBQ to re-heat.

Ingredients:
– 1.5 cups cooked quinoa (1/2 cup dry)
– 1 small onion, finely chopped
– 6 sundries tomatoes (packed in oil), drained and minced
– 1 can black beans, drained and rinsed, divided
– 2 cloves garlic, minced
– 1 Tablespoon steak seasoning

Directions:
– Sauté onion together with sundries tomatoes (oil from tomatoes should be enough to cook with)
– Add in half the black beans, garlic, steak seasoning and 1.5 cups of water. Simmer about 5 minutes until most of liquid is absorbed.
– Transfer bean mixture to a food processor with 3/4 cup quinoa and process until smooth
– transfer to a large bowl and add the remaining beans and quinoa. Allow to cool slightly.
– Shape 1/2 cup of mixture at a time into 8 patties. Bake 20 minutes at 350. Flip and bake another 10.
Serve on your favourite buns or topped on a salad.

Enjoy!



I have a rule in my house: dinner on the table in less than 30 minutes during the week. This recipe is ready in 23 minutes flat!

A time saver is using canned chickpeas instead of soaking- just rinse off the salt contained in the liquid. My (no longer) secret sauce is made from olive oil, tamari sauce, maple syrup, garlic and nutritional yeast. Topped over my favorite grain mixture of brown rice, barley and spelt from President’s Choice Blue Menu.

 

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I’ve seen recipes for lentil & sweet potato “Shepherd’s Pie” going around for quite some time, yet never bothered trying it…. I admit, it did not sound appealing, and I assumed it would come out rather “blah”. Well, seeing as I happened to have all the ingredients on hand, I gave it a go and modified the recipe a little. How wrong I was! It was great and the whole family loved it (a very rare event indeed!).

Ingredients:

Topping:
– 3 large sweet potatoes
– 2 Tbsp olive oil
– 1/4 cup milk
– 1/2 tsp garlic powder
– Salt & pepper
– Seasoned bread crumbs (optional, for topping)

Lentil mix:
– 2 cans lentils, drained and rinsed
– 1 Tbsp canola/ avocado oil
– 1 onion, chopped
– 3 stalks celery, minced
– 2 carrots, grated
– 1 cup mushrooms, minced
– 1/2 tsp rosemary
– 1/2 tsp thyme
– 2 Tbsp onion soup mix, diluted in a little water
– 1 large can corn, drained and rinsed (middle layer)

Directions:
1- Peel and dice sweet potato. Boil for 10-15 minutes or until soft.
2- Drain potatoes and mash with oil, milk, garlic powder and salt & pepper. Set aside.
3- Sauté onion in oil and add mushrooms, carrots and celery. Stir until veggies softened. Add lentils, seasonings and onion soup mixture. Allow to simmer for 10 minutes.
4- Arrange lentil mixture in casserole dish. Cover with layer of corn and top with mashed sweet potato. Sprinkle with bread crumbs.
5- Bake at 350 for 15 minutes.

Enjoy!



In need of a quick & healthy meal amidst all the rich holiday dishes? I loved this chickpea goulash!

Ingredients:
– 1 onion, diced
– 1 zuchini, sliced
– 1 green pepper, chopped
– 1 can diced tomatoes
– 1 can chickpeas, drained & rinsed
– 1 cup red wine
– Olive oil, 1 tbsp
– Paprika, 1-2 tsp
– Chili powder, pinch

Directions:

  • Sauté onion in olive oil, add zuchini and pepper and chickpeas.
  • Pour wine over and sauté for a few minutes.
  • Add tomatoes and spices and let simmer for 20 minutes.
  • Serve on top of garlic quinoa.

Enjoy!

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This is my Mother-in-law’s easy & delicious recipe for ‘pasta e fagioli’ (pasta with beans). I add the cauliflower to increase the veggie content. Feel free to add any extra ones you enjoy!

Ingredients:
– 2 Tbsp olive oil
– 3-4 garlic cloves, minced
– 1/2 can small white beans (cannellini/ navy beans), with liquid
– 1/3 can chopped tomatoes
– 1/2 head cauliflower, minced
– 1/2 box small pasta (ditali)
– Parsley, fresh or dried
– 2 cups chicken/ vegetable stock
– Pepper, to taste.

Directions:
– saute garlic in olive oil
– add beans in juice, cauliflower, diced tomatoes and parsley. Saute until heated through.
– add pasta and stir to coat
– gradually add stock, stirring regularly until pasta is cooked (thick, stew consistency)
– season with black pepper to taste

Enjoy!



This super-simple kale frittata is loaded with protein, veggies and flavour!

Ingredients:
– Vegetable oil, 1-2 tablespoons
– 1 small onion, sliced
– 2-3 garlic cloves, chopped
– 2 cups kale, chopped
– 6-8 small round potatoes (or 1 regular sized), sliced, with skin, boiled
– 8 eggs, whisked
-1/2 cup shredded cheddar
– salt & pepper, to taste

Directions:

  • Preheat oven to 350.
  • Boil sliced potatoes for a few minutes.
  • In medium skillet/ oven-safe pan, fry onion for a few minutes.
  • Add garlic and kale, stir 5 minutes until kale wilts.
  • Add potatoes and season with salt & pepper.
  • Mix beaten eggs with grated cheese, and pour over potato & kale mixture. Allow to cook for a few minutes.
  • Transfer to oven and bake until eggs set (5-7 minutes).
  • Broil for 1 minute until top is golden.
  • Slice and serve with green salad.

Enjoy!



Ingredients:
-Whole wheat tortilla
-1-2 Tbsp hummus
-Grated carrot, grated raw beet (squeeze out excess liquid in paper towel)
-Sprouts of choice (I used sunflower)

 

Directions:
Spread hummus onto tortilla. Line up grated carrot, beet and sprouts horizontally. Wrap & slice in 2.



If you like mushrooms, you will LOVE this dish!

  • Sautée a variety of chopped mushrooms (I used cremini, button and shiitake) with minced shallots, garlic and sliced green onion in butter. Add salt & pepper to taste.
  • Place mushroom mixture on top of a toasted ciabatta
  • Top with grated Parmesan cheese
  • Cover with a poached egg on top ( key to perfect poaching: crack egg into small bowl first and carefully slide into pot of simmering water that has been stirred to create a whirlpool effect. Cook for 2-4 minutes.)
  • Serve immediately. Cut into the egg to allow the yolk to flow over the mushrooms for an incredible flavour experience.

Who ever said vegetarian meals lacked flavour??



This is one of my long-time favorites- the crushed corn flake crust is sooo yummy!

Ingredients:

– 2-3 Garlic cloves, minced
– 1 Can black beans, drained and rinsed
– 2 Bell peppers (of different colors), chopped
– 2 Stalks celery, sliced
– 1 Can corn, drained and rinsed
– 1 Can diced tomatoes
– 1 Tbsp canola oil
– 1 Tsp chili powder
– 1 Cup grated cheese

Topping: 
– 1 Cup Corn Flakes, crushed
– 1 Egg, beaten
– 1 Tsp Canola oil
– ¼ Tsp salt

Directions:

  • Pre-heat over to 350.
  • Saute garlic in oil.
  • Add beans, chili powder, stir to coat.
  • Add peppers, corn andtomatoes.
  • Allow to simmer until peppers soften.
  • Combine topping ingredients and mix.
  • Place bean mixture in casserole dish. Cover with topping and grated cheese.
  • Bake for 15 minutes or until cheese is bubbling.

Enjoy!

 



One of my all-time favorite summer salad recipes, Mango & Avocado Salad!

Ingredients:
– 1 small red onion, minced
– 1/2 large English cucumber, diced
– 1/2 pint cherry tomatoes, diced
– 2 mangos, diced
– 2 avocados, diced
– 2-3 Tbsp cilantro, minced

For Dressing:
– Juice of 2 limes
– 2 Tbsp olive oil
– 1/2 tsp garlic powder

Combine all ingredients. I serve on top of a corn tostada. Delicious alongside chilli & lime marinated fish!