Insta-Pot Stuffed Pepper Soup

Soup for the winter, done in the pressure cooker for fast and easy.

Ingredients:

1 cup green or brown lentils

1 cup rice

1 red bell pepper, seeded and diced

1 green bell pepper, seeded and diced

4 cups vegetable broth

1 can (14 oz) petite diced tomatoes

1 Tbsp Italian seasoning

1 1/2 tsp onion powder

1 1/2 tsp garlic powder

1/2 tsp ground ginger

16 oz (usually 2 cans) tomato sauce

2 Tbsp soy sauce

2 Tbsp nutritional yeast

1 tsp Worcestershire sauce

bay leaf

Directions:

1. Place all ingredients in Insta-pot or other pressure cooker. 
2. Stir.
3. Cook on high for 22 minutes.
4. Allow natural release for 10 minutes.

Notes:

• Serves 4

Simple Lentil Chili

There's nothing like a bowl of soup or chili in the cold, wintry months. This simple lentil chili cooks the lentils while simmering the chili. An easy dish for the upcoming weeks between snacks and time-intensive meals.

Ingredients: 

1 onion, diced 

3-4 garlic cloves, minced 

1 bell pepper, seeded and diced 

1 qt vegetable broth 

2-3 tsp chili powder 

1/4 tsp smoked paprika 

1 1/4 cup dry lentils 

1 can (14-oz) diced tomatoes 

crackers 

Directions 

1. Sauté onion, garlic and bell peppers until onion is translucent. 
2. Stir in chili powder and smoked paprika to coat. 
3. Add lentils and cook, stirring frequently, for 1 minute. 
4. Add tomatoes (with juices) and broth. 
5. Cover and bring to a boil. 
6. Reduce heat to low and simmer until lentils are tender. 
7. Salt and pepper to taste, plus more chili powder or smoked paprika if desired. 
8. Serve with crackers or crusty bread.

Notes:

• Serves 4 
• Takes ~40 minutes after prep
• Nutritional Analysis per serving (sans crackers): protein 16.3g, sugars 6.8g, fiber 17.7g, carbs 40.5g ,fat 1.1g , calories 235

Vegetable Rice Casserole

Ingredients:
4 cups cooked brown rice 

2 zucchinis, diced 

10-oz cherry tomatoes, halved 

2 bell peppers, seeded and diced 

1 onion, diced 

2 garlic cloves, minced 

1 cup frozen corn, thawed 

½ cup fresh basil, chopped
½ cup vegetable broth 

2 Tbsp flour 

2 cups unsweetened almond milk

2 tbsp nutritional yeast 

¼ cup breadcrumbs 

Directions: 

1. Cook rice if not pre-cooked. 
2. Preheat oven to 425°F and line a baking sheet with parchment paper. 
3. Place zucchini on baking sheet in a single layer. 
4. Sprinkle cherry tomatoes and bell peppers over zucchini. 
5. Bake 20-25 minutes or until zucchini is roasted and tomatoes are shriveled. 
6. While the vegetables bake, sauté onions and garlic until translucent. 
7. Turn off heat and add flour, stirring to evenly coat onions and garlic. 
8. Stir in cold milk and broth. Stirring until there are no lumps. 
9. Cover and bring to a boil, then reduce heat and simmer. 
10. Once it starts to thicken, turn off heat and stir in nutritional yeast, plus salt and pepper. Set aside. 
11. In a glass casserole dish, mix together cooked rice, roasted veggies, and corn. 
12. Add sauce and mix again. 
13. Sprinkle with basil and breadcrumbs. 
14. Bake 25 minutes or until sauce bubbles and the top is toasty. 

Notes:

• Total Time: 50 min  Active Time: 10 min
• Per serving: 404 calories, 5.6g fat, 78.2g carbs, 11.3g fiber, 10.4g sugars, 15.3g protein
• I do not suggest making this in the summer. This is too warm of a dish for that.

Pasta with Red Lentils

Resuming posting recipes, starting with this pasta and lentil dish. It's one of my favorites, takes about 20 minutes, and is perfect comfort food.

Ingredients:
1 Tbsp olive oil 

1 onion, diced
3 garlic cloves, minced
1 green bell pepper, seeded and diced
8-oz dry macaroni or shells
1 quart vegetable broth
¼ cup tomato paste 

1 cup dry red lentils 

Directions:

1. Cook macaroni according to package instructions. Drain and rinse. (While boiling, proceed to steps 2-8.)
2. Heat olive oil over medium-high heat in a skillet.
3. Saute onion, garlic, and bell pepper until onion is translucent.
4. Stir in tomato paste to coat.
5. Add broth and lentils.
6. Cover and bring to a boil.
7. Reduce heat to low and simmer until lentils are soft, about 20 minutes.
8. Add salt and pepper to taste.
9. Stir together with cooked macaroni and serve.

Notes:

• Serves 4
• Per serving: 434 calories, 2.8g fat, 78.7g carbs, 20.7g fiber, 4.9g sugar, 26.6g protein

Slow-cooker Moroccan Chili

It's still chili season, so here is another slow-cooker chili for you. Here's a hint, I have a few of these slow-cooker chili recipes and I hope to get them all up this fall.

Ingredients:
2 baking potatoes
1 onion, diced
2-4 garlic cloves, minced
2 red bell peppers, seeded and diced
4 carrots, sliced
4 celery stalks, sliced
2 cans (15-oz ea) kidney beans, drained and rinsed
2 tbsp Ras el Hanout
2 cans (14-oz) diced tomatoes

Directions:

1. Throw everything except the potatoes together in a 6-8 quart crock pot.
2. Cook on low 6-8 hours until veggies are soft, the chili is warm and tasty.
3. Meanwhile, bake your potatoes.
4. Serve chili over potato.

Notes:

• Serves 4
• You can make this stove-top by sauteing the onion and garlic until translucent, adding the veggies and cooking until tender, stirring in spices to coast, then adding beans and tomatoes plus some water, cooking for about 20 minutes, stirring as needed, until warm and tasty.

Slow-cooker Sweet and Teriyaki Chili

It's the perfect time of year for slow-cooker chili. This has no right being as good as it is. You might think, "Pineapple in my chili?!" But it's oh so good.

Ingredients:

1 onion, diced
2-3 garlic cloves, minced
2 bell peppers, seeded and diced
2 tsp chili powder
1 tsp ground cumin
2 cans (15-oz ea) kidney beans (undrained)
2 cans (14-oz ea) diced tomatoes
3 cups (24-oz) frozen pineapple
2-4 tbsp teriyaki sauce
crackers 

Directions:

1. Throw everything into a 6-8 quart crockpot.
2. Cook on low 6-8 hours, stirring every so often.

Notes:

• Serves 4
• This can also be made stovetop in a large pot by sauteing the first 3 items until translucent, stir in spices to coat, then stir in remaining ingredients (not the crackers). Cook over low for 20 minutes or so until everything is warm and the flavors meld.

White Bean Minestrone

This is a great year-round soup. You can serve this warm or cold, but make sure to serve with your favorite crackers.

Ingredients:
olive oil

4 garlic cloves, minced
1 onion, diced
1 red bell pepper, seeded and diced
2 cans (15-oz ea) white beans, drained and rinsed
1 tsp Italian seasoning
1 can (14-oz) diced tomatoes
fresh basil
crackers

Directions:

1. Heat a large pot over medium-high heat.
2. Add olive oil, about 1 Tbsp, and allow to warm up.
3. Sauté garlic, onion, and bell peppers until tender.
4. Stir in Italian seasoning and cook 1 minute.
5. Add beans and tomatoes (with juices), cover, and cook until warm throughout.
6. Garnish with fresh basil and serve with crackers

Notes:

• Serves 4
• Per serving (without crackers): 241 calories, 1.9g fat, 42.4g carbs, 13.6g fiber, 6g sugars, 14.1g protein

Orzo Chili

I've been loving chili. Last fall, I made chili in the crockpot every weekend. This is one of them. You can make it stovetop or in the crockpot. The only problem with pasta in the crockpot is that you slip over the done line to over-done quiet quickly. You need to watch it carefully.

Ingredients:
1 onion, diced 
3 garlic cloves, minced 
2 bell peppers seed, diced 
1 can kidney beans drain, rinsed
1 quart veg broth 
1-2 tbsp chili powder 
1-2 tbsp dried oregano 
2 cans diced tomatoes 
1 cup dry orzo 

Directions:

1. Line a large pot with ¼-cup broth.  
2. Add onions, garlic, and bell peppers and sauté until onions are translucent.
3. Stir in chili powder and oregano to coat. 
4. Add 2 cups broth, tomatoes (with juices), and orzo or rice. 
5. Stir together, cover, and bring to a boil.  
6. Reduce heat to low and simmer until orzo or rice is cooked, 10-40 minutes. 
7. Stir frequently. 
8. Check both periodically to see if additional broth is needed. 
9. Once cooked, stir in beans plus additional broth to thin chili as desired. 
10. Warm over low heat, if needed. 
11. Season with salt and pepper.
12. Ladle chili equally among 4 bowls and serve.

Notes:

• Slow Cooker option: Combine all ingredients in a slow cooker and cook on high 3-4 hours.
• Per serving: 383 calories, 2.3g fat, 79.4g carbs, 14.7g fiber, 19.5g sugars, 16.3g protein.

Ratatouille Rice

I'll admit it doesn't look great in the image, but it tastes fantastic and is amazingly filling.

Ingredients:
4 cups cooked brown rice 
1 sweet onion, diced 
3-4 garlic cloves, minced 
2 zucchinis, sliced 
2 yellow squash, sliced 
2 red bell peppers, seeded and diced 
½ cup fresh basil, chopped 
1 can white beans, drained and rinsed
1 cup low-sodium vegetable broth 
Italian seasoning 
1 cup marinara sauce 

Directions:

1. Sauté onions and garlic until translucent. 
2. Sprinkle generously with Italian seasoning, stirring   to coat. 
3. Add zucchini, squash, red peppers, and marinara sauce.
4. Cover and bring to a boil. 
5. Reduce heat to low and simmer until vegetables are fork-tender. 
6. Stir in cooked rice and beans, plus broth to help moisten and combine everything. 
7. Continue to cook and stir until vegetables reach desired tenderness. 
8. Turn off heat. Add salt and pepper to taste, plus more Italian seasoning if desired. 
9. Stir in fresh basil, reserving a little for garnish.

Notes:

• Serves 4    
• Total Time: 20 min  
• Active Time: 15 min 
• Per serving: 415 calories, 6.6g fat, 64.7g carbs, 16.1g fiber, 11.6g sugars, 26.2g protein 

Tofu Salad with Peanut Sauce Sandwiches

These are tasty sandwiches that are a great substitute for other "salad sandwiches."

Ingredients
15-oz extra-firm tofu
1 tbsp low-sodium soy sauce
½ tsp garlic powder
1 bunch green onions, sliced
14-oz coleslaw mix
½ cup sugar snap peas, chopped
1 red bell pepper, seeded and diced
4 burger buns

Peanut Sauce 
2 tbsp peanut butter
2 tbsp unsweetened almond milk
2 tbsp sweet red chili sauce
1 lime (juice)
4 tsp low-sodium soy sauce
2½ tsp rice vinegar
garlic powder
ground ginger

Directions:
To Make Peanut Sauce: 

1. Whisk peanut butter into 2 tbsp HOT water, then whisk in remaining.

To Make Sandwiches:

1. Drain tofu and crumble into a skillet. 
2. Stir in soy sauce and garlic powder. 
3. Cook until thoroughly warm, adding splashes of water or broth as needed. 
4. Mix in vegetables and cook to desired tenderness. 
5. Stir in Peanut Sauce. 
6. Scoop “salad” onto buns and serve.

Notes:

• Serves 4
• Total Time: 10 minutes
• Active Time: 10 minutes
• Per serving: 357 calories, 12g fat, 46.8g carbs, 9.2g fiber, 14.3g sugars, 21.2g protein
• Substitute tamari (GF) or coconut aminos (SF) for soy sauce
• Lower Fat: Use PB2 (or other low fat peanut butter) OR omit Peanut Sauce and use hoisin to taste.
• Add-on: Add crushed peanuts or cashews.

Open Faced Sloppy Lentils

These are really great sandwiches. They weren't originally supposed to be open-faced, but I couldn't eat them in a traditional way. The other suggestion I have would be to serve the filling on hoagies.

Ingredients:
3 garlic cloves, minced
4 cups fresh spinach
2 tomatoes, diced
3/4 cups green or brown lentils
1 diced green bell pepper
1½ cups marinara sauce

8 slices of whole grain bread (or 4 hoagies)

Directions:

1. Add lentils to a saucepan of water. Bring to boil, then reduce to low to simmer for 15-20 minutes. Drain and rinse when cooked.
2.  Sauté garlic and red pepper flakes, if using, until fragrant. 
3. Add spinach and tomatoes, continuing to cook until spinach turns dark green and tomatoes soften. 
4. Stir in cooked lentils, and marinara sauce until combined. 
5. Spoon onto bread (or hoagies) and serve.

Notes:
Serves 4 sandwiches
Per serving: 403 calories, 8.2g fat, 67.7g carbs, 20.6g fiber, 13g sugars, 18.5g protein

Spring Roll Noodles

This is a great summer pasta salad. Eating fresh with the noodles and veggies still warm is awesome, but if you eat as leftovers, just eat cold straight out of the fridge.

Ingredients:
1-inch fresh ginger root, peeled and minced
8 oz thin noodles, ex soba or vermicelli
16 oz fresh asparagus
2 red bell peppers, seeded and diced
2 cucumbers, diced
fresh basil
fresh cilantro
lime juice
1/4 cup soy sauce
1 avocado, sliced
1 bunch green onions, sliced

Directions:

1. Trim ends of asparagus by cracking them off. Cut remaining parts in half.
2. Cook noodles according to package instructions.
3. Meanwhile, saute ginger, asparagus, and bell peppers. Once you reach desired tenderness, turn off heat.
4. Once the noodles are cooked, drain and rinse with cold water. 
5. Add cucumber and noodles to the sauteed vegetables. Stir in basil and cilantro.
6. Squirt with lime juice (either from fresh lime fruit or bottled), and pour soy sauce over the vegetables and noodles. Mix thoroughly.
7. Top with the sliced avocado and green onions.

Notes:

• Serves 4

Mediterranean Hummus Pasta

This is a nice, light spring dish. This got an approval from the family omnivores. You may not think the flavors will go together, but it's amazing.

Ingredients:
12-oz linguine
1 zucchini, half-moons
10-oz cherry tomatoes, sliced
1 red bell pepper, seeded & diced
1 cup plain hummus
1 cup fresh basil, chopped
dash dried oregano
¾ cup olives

Directions:

1. Cook noodles via package instructions, adding zucchini, tomatoes, and bell pepper to soften and cook a few minutes before noodles are done cooking. 
2. Drain, reserving ½-cup cooking water. 
3. Return noodles and vegetables to pot. Set aside. 
4. In a small bowl, whisk hummus, basil, and oregano with hot cooking water. 
5. Pour sauce over noodles and vegetables. 
6. Stir to coat.
7. Serve with a side of 1/4 cup olives.

Notes:
Serves 4

ISP

Lentils, polenta, and yummy spices, what more could you ask for? The weather is not as cold as in the dead of winter, but this is a great meal for those chilly days that linger. 

Ingredients:
1 cup dry polenta 
½ cup (4-oz) almond milk 
1 diced onion 
4 minced garlic cloves 
1 seeded and diced green bell pepper 
2 tsp chili powder 
1 tsp Italian seasoning 
3/4 cups lentils 
2 cups marinara sauce

Directions:

1. Cook lentils by covering with 3 cups of water and bringing to a boil. Cover, reduce heat to low, and simmer for 15 - 20 minutes.
2. Bring 2 cups water to a boil. 
3. Reduce to low. 
4. Slowly whisk in 1 cup polenta. 
5. Keep stirring to break down clumps. 
6. Add milk (about ½-cup) to thin out. 
7. Add salt to taste. Set aside. 
8. In a skillet sauté onion, garlic, and bell peppers until onion is translucent and bell peppers have softened. 
9. Stir in spices to coat and cook 1 minute. 
10. Add cooked lentils and marinara sauce, stirring to combine. 
11. Continue to cook over low, stirring occasionally, until thoroughly warm and reduced slightly. 
12. Spoon lentil mixture into 4 bowls. Top with prepared polenta. Or, put the polenta in first and top with lentil mixture.

Notes:

• Serves 4
• Per serving: 412 calories, 5.2g fat, 75.7g carbs, 17.1g fiber, 14.8g sugars, 15.5g protein

Fajita-topped Baked Potato

Honestly, this could be served on a tortilla, but a baked potato is a fun base. 

Ingredients:
4 potatoes
16-oz frozen peppers & onions 
1 fajita seasoning packet 
2 cups prepared black beans (1 can)
1 cup corn 
8-oz guacamole

Directions:

1. Bake potatoes.
2. Place frozen peppers and onions in a skillet and start cooking, stirring constantly to defrost the vegetables. 
3. After a few minutes of stirring, whisk seasoning packet with 1 cup water (or as directed) and pour over vegetables. 
4. Reduce heat to medium-low and continue to cook, stirring every so often, until peppers and onions are warm (but still crisp) and liquid has thickened.  (Stir in water to thin if it gets too thick.) 
5. Mix in beans and corn. 
6. Top with fajita mixture and guacamole.

Notes:

• Per serving: 432 calories, 11.2g fat, 71.9g carbs, 14g fiber, 12.1g sugars, 11.1g protein
• Serves 4 

Tofu Scramble

I have learned that I love tofu scrambles. There's very few that I don't like. Given that I keep adding potential scrambles to this page, I should probably break them out into individual ones, but the thing about tofu scrambles is you can do a little of this and a little of that. You never have to follow exactly any given recipe. 

Ingredients:
1 Tbsp olive oil
1 medium yellow onion or 3 scallions, finely chopped
1 tsp minced garlic
1 bell pepper (red, yellow, orange, or green), finely diced
One 16-ounce package extra-firm tofu (previously frozen and thawed), drained and rinsed
1 cup loosely packed spinach leaves, rinsed and patted dry
2 cups cooked brown rice
1/2 tsp turmeric
1 tsp cumin
1/2 tsp paprika
2 Tbsp nutritional yeast
1/4 tsp salt, or to taste
Freshly ground pepper to taste

Directions:

1. Heat the oil in the saute pan over medium heat. Add the onion, garlic, and bell pepper and saute for about 5 minutes, until the onion and peppers are tender and turning a little brown.
2. Meanwhile, using your hands, crumble the tofu into a bowl to create the consistency of coarse bread crumbs. Add to the saute pan and stir to combine.
3. Add the spinach, brown rice, turmeric, cumin, paprika, and nutritional yeast, and saute for about 5-8 minutes, stirring occasionally until the tofu is a bright yellow color (from the turmeric) and thoroughly heated.
4. Add salt and pepper to taste.

Notes:

• Yields 2-4 servings
• Great use for leftover rice
• You can add mushrooms (crimini)
• Adapted from the book the 30 Day Vegan Challenge (book).
• Make Mexican Scramble by adding 1 cup of salsa after the tofu is cooked, and allowing it to heat through. Put into a breakfast burrito by wrapping the scramble in a tortilla and serving with tortilla chips, avocado.
• For an Italian twist, add fresh herbs such as basil, oregano, rosemary, and/or parsley.
• Adapted from the Happy Herbivore Meal Mentor, you can also do a Kale Scramble (shown right): 7.5 oz extra-firm tofu, 1/2 tbsp nutritional yeast, 0.5 tsp garlic powder, 0.5 tsp onion powder, 1/4 tsp ground cumin, pinch turmeric, handful of kale. Follow directions above starting at step 2, adding everything except kale. Add in kale at the end, and cook down. Serves 1.
• Adapted from the Happy Herbivore Meal Mentor, you can do another Italian Scramble (shown below): 1-4 garlic cloves minced, 1 diced roma tomato, 15-oz extra firm tofu (drained), 1 tbsp nutritional yeast, 1 tbsp Italian Seasoning, 1 tsp garlic powder, 1 tsp onion powder, 1/4 tsp turmeric. Saute garlic and tomato until mostly dry, add in tofu and all the seasonings, cooking over medium until warm and well combined. Serves 2.