Category Archives for "Main Dishes"

Tempeh Bolognese Sauce; Vegan + Gluten Free

Tempeh Bolognese Recipe

When I first became vegan, I experimented  “veganizing” all my favorite dishes I grew up with as a kid. My dad was an Italian chef, and he made the best sauces and pasta dishes and I missed them when I gave up eating meat. Although I don’t eat much pasta these days, I still love the comfort of a bowl of Gluten Free Rotelli with Bolognese sauce (vegan, of course.) Here is my take on this delicious sauce. And don’t forget to add my Cashew cheese for extra creamy goodness.

INGREDIENTS FOR SAUCE

  • 1-2 tablespoons extra virgin olive oil
  • 3 cloves garlic, minced
  • dash red pepper flakes
  • 1 teaspoon caraway seeds (optional)
  • 2 tablespoons capers, drained
  • 1-8 oz. pkg tempeh, crumbled
  • 2 teaspoons Bragg’s aminos
  • 1/4 cup finely chopped sundried or oven-roasted tomatoes
  • 1/4 teaspoon dried oregano
  • 2 cans trader joe’s tomato sauce
  • 1 tablespoon balsamic vinegar
  • 1 teaspoon maple syrup
  • sea salt and pepper, to taste

In a large skillet, heat olive oil over medium heat. Saute garlic until lightly browned and translucent. Add red pepper flakes, caraway seeds and capers. Saute for another 2-3 minutes, stirring to prevent burning. Add tempeh and saute until lightly browned. Add Bragg’s to tempeh and stir to combine. Let cook for another minute. Add sundried tomatoes, oregano and tomato sauce. Stir to combine all ingredients. Turn heat to low and let simmer for about 10 -15 minutes. Add balsamic and maple syrup and cook for another 2 minutes. Season with salt and pepper to taste. Serve over prepared Gluten Free Rotelli Pasta with a dollop of cashew cheese (recipe below.) Store remaining sauce in a tightly covered container in refrigerator for up to 5 days, or freeze.

CASHEW CHEESE

  • 1-1/2 cups cashews, soak these for 2 hours if you dn’t have a high-powered blender
  • Filtered water
  • 1/4 cup  Nutritional yeast flakes
  • 1 tablespoon tahini
  • 1 garlic clove
  • juice of half lemon
  • sea salt & pepper to taste

Place soaked cashews in a blender cup with just enough water to barely cover. Add remaining ingredients and blend until very smooth. This mixture should be fairly thick, so if it’s too thin, add some more cashews until desired consistency. Season with salt & pepper to taste. Will keep in refrigerator for up to 5 days in a tightly sealed container. DO NOT FREEZE!

 

Golden Split Pea Soup

This variation of Split Pea soup is sure to delight you and warm you up on a chilly winter’s day. I use a combination of yams and Yukon gold potatoes to give it a little sweetness. It’s smoky and sweet and completely vegan!

INGREDIENTS

In a soup pot over medium heat, sizzle red pepper flakes for 30 seconds. Add onion and celery and saute until onion is soft and translucent. Add herbs and spices and stir to combine. Add carrots, yam, potatoes and split peas. Stir well to combine all ingredients. Add broth and stir together ingredients. Turn up heat to high and bring to a boil. Once boiling, cover pot and lower heat to a simmer. Cook for about 45 minutes to 1 hour or until split peas are soft, stirring occasionally. Add nutritional yeast and season with salt and pepper to taste.

Soba Noodles with Mint Pea Pesto

My dear friend, and incredible chef, Agi from Just a Pinch created this awesome recipe for my Karma Chow Ultimate Cookbook and it’s great for Meatless Monday. It’s loaded with flavor, fiber and nutrition! She brilliantly uses peas in place of basil for this pesto, with a touch of mint. The natural sweetness of the peas shines through and gives this dish a special salubrious sparkle.

INGREDIENTS

Cook noodles according to package directions and set aside. In the mean time, in a food processor bowl fitted with the s-blade, process the peas, garlic, pine nuts, mint leaves, salt and pepper and lime juice until combined. Remove lid to scrape down sides. With processor running, slowly pour the oil in the top until the mixture is all combined into a pesto consistency. Toss with noodles using tongs. Serve warm or cold.

Sweet & Savory Tempeh “Tacos” – Korean Style

These meatless tacos using organic, fermented tempeh, are super simple to make, super delicious to eat and super nutritious too. I serve them up on lettuce leaves, for a lighter bite, but feel free to use traditional (organic) soft corn tortillas. In one word, they are SUPER!

INGREDIENTS

  • 1 tablespoon plus 2 teaspoons extra virgin olive oil
  • 1 package (8 ounces) organic tempeh, crumbled
  • 2 tablespoons vegan Worcestershire sauce
  • 3 tablespoons tomato paste
  • 2 tablespoons sesame seeds
  • 2 tablespoons apple cider vinegar
  • 2 teaspoons maple syrup
  • 6 Bibb or romaine lettuce leaves
  • Avocado slices

Heat 2 teaspoons of the oil in a large skillet over medium heat. Add the crumbled tempeh and sauté until lightly brown, stirring frequently. Meanwhile In a small bowl, whisk together the remaining oil, Worcestershire sauce, tomato paste, sesame seeds, vinegar, and syrup. Pour the sauce over the tempeh and let the mixture cook for about 3 to 4 minutes or until the sauce is absorbed into the tempeh. To assemble the tacos, place a spoonful of meat on a lettuce leaf and top with the avocado slices.

Gluten Free Pasta with Sundried Tomato Cream Sauce

Pasta is so comforting in the colder months, and feeds our bodies natural need for complex carbohydrates. The savory sun-dried tomato cream sauce is totally dairy free and gluten free using raw cashews as the base. Nutritional yeast gives it a delectable cheesy flavor.

SAUCE INGREDIENTS

  • 1-1/2 cups raw cashews, soaked for one hour in water
  • water
  • 1/4 cup nutritional yeast
  • 1 garlic clove
  • 1/4 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon mustard powder
  • 2 teaspoons tahini
  • juice of half a lemon
  • 1/4 cup sun-dried tomatoes, chopped fine
  • 1/2 teaspoon sea salt

Drain and rinse cashews. Place them in high-powered blender with water to cover them about 1/2″ over. Add remaining ingredients and blend until creamy smooth. If too thick, add more water little by little.

PASTA INGREDIENTS

  • 2 tablespoons extra virgin olive oil
  • 2 garlic cloves, minced
  • 3 tablespoons capers, drained
  • 1/4 cup chopped sun-dried tomatoes

 

Cauliflower Cilantro Smash & Simple Mushroom Gravy

Cancer-fighter and versatile, Cauliflower outshines the white potato in this healthy version of the favorite traditional, blood-sugar spiking, weight gaining mashed potatoes.  Yes, we all love mash potatoes, but give these a try topped with my simple and savory mushroom gravy and you will not feel like you are missing out at all!

 

INGREDIENTS

  • 1 tablespoon extra virgin olive oil
  • 2 garlic cloves, minced
  • 1 medium size head of cauliflower, cut into florets
  • 1 can white beans, drained & rinsed
  • 2 tablespoons unsweetened coconut creamer or almond milk
  • Handful cilantro
  • ½ teaspoon sea salt

Steam cauliflower in a steamer basket until tender, approximately 5-7 minutes or so. Set aside. Heat 1 tablespoon of oil in a large skillet over medium-high heat and sauté garlic until soft and golden brown. Combine garlic, cauliflower, cilantro and beans in food processor fitted with the S-blade and puree until smooth. Add coconut creamer or almond milk and sea salt, and puree again until smooth. Scrape down the sides of the processor cup as needed. Serve warm with Mushroom gravy.

 

MUSHROOM GRAVY

  • 2 tablespoons olive oil
  • 2 tablespoons brown rice flour
  • 1 yellow onion, finely diced
  • 2 cloves garlic, mince
  • 3 cups sliced cremini mushrooms or any other kind you like
  • 1 teaspoon minced fresh herbs of choice
  • 1-1/4 cups veggie broth
  • 2 tablespoons Bragg’s Aminos

In a saucepan heat oil over medium heat and whish in brown rice flour to make a roux (thick paste.) Add onion and garlic and stir to coat. Saute until translucent, stirring constantly. Add mushrooms and sauté for about 5-minutes more, or until they start to release juices. Add remaining ingredients and let gravy simmer for about 5 minutes, letting it thicken, but being careful not to burn.

Buffalo Cauli “wings”

What? Cauliflower Buffalo Wings? You bet! I got inspired by a few other recipes I saw online, so I came up with my own. Who knew there were so many vegan “wing” recipes out there!

 

INGREDIENTS

  • 1 large head of cauliflower, cut into medium florets

Batter

 

 

 

Black Bean + Chipotle Cheese Quesadillas

These quesadillas are awesome to serve at a holiday party or potluck. They are totally dairy and gluten free and super delicious. Serve them up with a side of guac and some spicy salsa, and your guests will be delighted that they are eating healthy during the holidays without feeling deprived.

 

INGREDIENTS

  • 1 tablespoon olive oil
  • 1 can black beans, drained and rinsed
  • 1/2 small red onion, finely diced
  • 1 teaspoon cumin
  • 1/2 teaspoon sea salt
  • Chipotle Cashew Cheese (see recipe below)
  • 1 pkg brown rice tortillas
  • Guacamole & salsa, for garnish

In a small saucepan, heat olive oil over medium heat and saute onion until soft. Add black beans, cumin and salt. Stir to combine and heat through. Set aside.

 

CHIPOTLE CASHEW CHEESE

  • 1-1/2 cups cashews, soaked for 2 hours
  • 1/2 c. water (more if needed)
  • 1/2 teaspoon chipotle chili powder
  • 1/4 c. nutritional yeast
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon garlic powder or 1 raw garlic clove

 

 

Split Pea & Parsnip Soup

The weather has cooled off and that makes me crave one thing…SOUP! I scrounged around in my cabinet and my fridge to see what was lurking. I found 2 jars of split peas, and I thought…hmmm, Split Pea Soup!

I had a parsnip on hand so I threw that into the mix, but this soup would also be awesome with a garnet or Japanese yam. I love to cook with yams, as I love their sweetness and heartiness, but I decided to give them a little break this time around.
Most split pea soup is made with ham, but this vegan version is tasty AND good for you!

 

INGREDIENTS

  • 1 tablespoon coconut or olive oil
  • 1 yellow onion, diced
  • 2 cloves garlic, minced
  • 2 celery stalks, diced
  • 1 teaspoon marjoram
  • 1/2 teaspoon thyme
  • 1 teaspoon smoked paprika
  • 3 carrots, diced
  • 1 parsnip, peeled and diced into 1/4″ cubes
  • 2 cups split peas
  • 6-7 cups veggie broth
  • 3 dashes liquid smoke (optional)
  • sea salt and pepper, to taste

Melt coconut oil in a soup pot over medium heat. Saute onion, garlic and celery until soft. Add herbs and paprika and saute for another few minutes to release flavor of herbs. Add carrots, parsnips, split peas and veggie broth. Stir well to combine. Turn heat to high and bring to a boil. Once boiling lower heat to simmer, cover pot and simmer for about 50-60 minutes or until split peas are soft and mushy, stirring occasionally. Add liquid smoke, if using and season with salt and pepper.

Red Lentil Coconut Curry

Curry is one of my favorite fall dishes because it’s warming and comforting. Red lentils add fiber and creamy goodness to this stew, making it high in protein and full of satisfying nutrients.  Topping it off with coconut milk adds good, healthy fats that will nourish your system for the upcoming cold months. If you can’t find Japanese yams, use good old garnets instead. I also love to mix up the veggies and use what is in season.

INGREDIENTS

  • 1 tablespoon coconut oil
  • 1 yellow onion, diced
  • 3 cloves garlic, minced
  • 2 tablespoons curry powder
  • 1 teaspoon cumin
  • 3 carrots, cut into 1/4″ rounds
  • 1/2 head cauliflower, cut into small florets
  • 1 Japanese yam, peeled and cubed into 1/4″ pieces
  • 1 cup red lentils
  • 4 cups veggie broth
  • 1 can coconut milk
  • 1 cup chopped kale
  • handful chopped cilantro
  • sea salt & black pepper to taste

In a large stock pot over medium heat, saute the onion and garlic in coconut oil until soft. Add the curry powder and cumin and stir to combine to release the flavors of the spices. Add carrots, cauliflower and yam and stir to incorporate the curry onto the vegetables. Add lentils and veggie broth. Turn heat to high and bring to a boil. Once boiling lower heat to a simmer, cover and let simmer for about 30 minutes or until veggies are soft and lentils are mushy. Remove from heat and add coconut milk, kale and cilantro. Season with salt and pepper.

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