Meatless mealtime | My Foodie Call | Page 10

Category: Meatless mealtime
- Slow cooker Vegetarian Tortilla Casserole
  
  Posted at 8:00 pm by myfoodiecall
  
  Oct 21st
  Here is another good slow cooker recipe. It does involve a tiny bit of prep, but don’t let that freak you out. Often times I tend to skip recipes that have too many ingredients or steps. If you make this cashew cream sauce in advance, you are golden. No freak outs.
  
  Cashew cream sauce
  
  Ingredients:
  - 1 1/2 cups raw cashew, soaked for at least 2 hours to help with the “cream factor”
  - 2/3 cups water, reserved from soaking the cashews
  - 3 tablespoons nutritional yeast
  - 2 teaspoons white miso (did you buy this yet? Get to Whole Foods already!)
  - 2 teaspoons apple cider vinegar
  - 1 teaspoon garlic powder
  - 1/2 teaspoon onion salt
  - juice from 1 lemon
  Start by soaking these. Then go do something. You’ve got a couple of hours to kill.
  
  1)Pre-soak your cashews for 2-3 hours. (save the water)
  
  2) Process cashews and remaining ingredients in your food processor or high-speed blender until creamy. Store in a bowl until you are ready to make your casserole.
  
  Vegetarian Tortilla Casserole
  
  Ingredients
  - Bowl of cashew cream sauce
  - 12 oz tortillas (I used Food for life Brown rice tortillas because that is what I had on hand, but you could use whatever)
  - 10 oz can Enchilada sauce (I used mild green chile)
  - 1-15oz black beans, drained (low-sodium if possible)
  - 1 teaspoon cumin
  - 1 cup salsa of your choice
  - 1- 5oz bag of organic baby spinach (I used the whole thing because spinach shrinks up so much when cooked, but if your family tends to freak when they see green leaves in their food, you may want to just use half to keep the peace.)
  Directions
  1. Spray the inside of your slow cooker for easy clean up.
  2. In a small bowl, mix the beans, cumin and salsa.
  3. Spread a thin layer of the bean/salsa mixture on the bottom of your slow cooker.
  4. Place a tortilla.
  5. Spread a small layer of cashew cream sauce on the tortilla.
  6. Layer bean/salsa mixture.
  7. Layer spinach.
  8. Drizzle some enchilada sauce.
  9. Layer tortilla. Keep layering….think lasagna!
  10. Cashew sauce, bean/salsa, spinach, and then enchilada sauce.
  11. Cover and cook until tortilla is slightly crusty, on low for 3-4 hours.
  Disclaimer :
  
  So this meal will not come out super pretty (or even remotely pretty), but does it matter? Who cares as long as it tastes good.
  
  Agreed, this is not aesthetically pleasing, but the My-Foodie-Call family actually liked it!
  Posted in Meatless mealtime | Tagged beans, cashew, spinach, tortilla
- Black beans and home fries
  
  Posted at 8:00 pm by myfoodiecall
  
  Oct 19th
  A fast Meatless Monday option. Or breakfast. Or when-ev.
  
  Cook these…
  
  Add these…
  
  Top with this…
  
  and you get this!
  
  Black beans and home fries
  
  Ingredients:
  - 1/2 yellow onion, diced
  - 2 cloves garlic, minced
  - 2 tbsp coconut oil
  - 1 24 oz bag fingerling potatoes, diced (or any potatoes would work, I just had the fingerling on hand)
  - 1/4 tsp paprika
  - 1-2 green onions, finely chopped
  - 1 can organic black beans, rinsed and drained
  - 1 cup salsa
  Directions:
  1. Sauté the onion and garlic in the coconut oil for 3-5 minutes, or until onions are soft.
  2. Add the potatoes and cook until tender, stirring frequently, 8-10 minutes. (if you find your potatoes sticking, add some veggie broth)
  3. Add paprika and green onions and cook for 2 to 3 more minutes.
  4. Top with beans.
  5. Yup, top with salsa.
  6. Done.
  Posted in Breakfast, Meatless mealtime | Tagged beans, potatoes
- Quinoa, kale, and corn salad
  
  Posted at 8:00 pm by myfoodiecall
  
  Oct 16th
  Another quinoa dish, the family says? Yeah, because it’s easy! This one is cooked up a bit differently though and was inspired by this recipe.
  
  Here it is. Veganized.
  
  Yup. Another one.
  
  Quinoa, kale and corn salad
  
  Ingredients
  - 1 heaping tablespoon coconut oil
  - 2 cloves garlic, minced
  - 1/2 yellow onion, diced
  - 1 cup quinoa
  - 2 cups vegetable broth
  - 1 cup chopped kale
  - 1/2 cup frozen peas
  - 1/2 cup organic corn
  - 6 grape tomatoes, sliced
  - 1/4 cup Vegan Parmesan
  - salt and pepper (optional)
  Instructions
  1. In a large sauté pan over moderate heat, saute chopped onion and minced garlic for about 3 minutes.
  2. Add the quinoa and cook, stirring occasionally, for about 1 minute. Add the vegetable stock and bring to a boil, stirring occasionally. Reduce the heat and simmer for 5 minutes. Add the kale, peas, corn, and tomato and cook until the quinoa is tender and most of the liquid is absorbed 6-8 minutes.
  3. Mix in vegan parmesan.
  4. Add salt and pepper.
  Good stuff.
  Posted in Meatless mealtime | Tagged kale, quinoa
- Couscous Veggie Stir-Fry
  
  Posted at 8:00 pm by myfoodiecall
  
  Oct 14th
  Couscous is a really great base for meals. I find couscous to be effortless and most kids will readily accept it. This is probably because it is made from semolina, the same wheat that pasta is made from. Whatever the case, my family likes couscous. Hooray to that!
  
  Here’s how this one goes down…
  
  Fine-chop your carrots….
  
  Chop your kale and mince your garlic. Such a small amount of kale. That shouldn’t scare anyone off.
  
  Pan-fry your couscous.
  
  Add a little this….(chopped almonds)
  
  And a little that….(chopped parsley).
  
  Finishing steps. Bang. Done.
  
  Couscous Veggie Stir-Fry
  
  Ingredients
  - 1/4 cup grapeseed oil
  - 2 medium carrot, fine chopped
  - 1 cup chopped kale
  - 1 garlic clove, minced
  - 1 1/2 teaspoons ground cumin
  - 1/2 teaspoon smoked paprika
  - 1/4 teaspoon all-purpose seasoning
  - 1 1/2 cups whole wheat couscous
  - 2 cups veggie broth
  - 1/2 cup dried cranberries
  - Salt and freshly ground pepper
  - 1/2 cup coarsely chopped almonds
  - 1/4 cup chopped, fresh parsley
  Directions
  1. In a large skillet or wok, heat the grapeseed oil.
  2. Add the carrots and stir-fry over high heat, stirring frequently for 2 minutes.
  3. Add the kale and garlic and cook for another 2 minutes until carrots are lightly browned.
  4. Stir in the cumin, paprika and all-purpose seasoning. Cook and stir for another minute.
  5. Add the couscous and stir on low heat, until lightly toasted, 1-2 minutes.
  6. Stir in the vegetable broth and cranberries.
  7. Season with salt and pepper.
  8. Cover and let stand away from the heat until the liquid is absorbed, about 3-5 minutes.
  9. Fluff with a fork.
  10. Stir in the almonds and parsley.
  No complaints in this house. Always a good thing.
  Posted in Meatless mealtime | Tagged kale, vegan
- Curried Bulgur with Pumpkin
  
  Posted at 8:00 pm by myfoodiecall
  
  Oct 11th
  Whole grains….
  
  It takes a while to build a well-stocked, whole grain pantry. When starting to pay attention to whole grains, people tend to stick with safe bets such as brown rice and rolled oats….
  
  Eventually the person may venture out and buy quinoa. Baby steps.
  
  While quinoa is fab and full of nutrients, variety is key to a healthy diet. Two weeks of quinoa recipes will have the family screaming for mercy.
  
  At least mine would….
  
  At some point people need to get out of their quinoa bubble and try some other grains.
  
  Millet, Amaranth, Bulgur….
  
  Today we focus on Bulgur.
  
  Curried Bulgur with Pumpkin
  
  Ingredients:
  - 2 teaspoons coconut oil
  - 1 cup onion, finely chopped
  - 1 can pumpkin
  - 1 teaspoon cinnamon
  - 1 tablespoon maple syrup
  - 1 teaspoon all-purpose seasoning
  - 2 teaspoons curry powder
  - 3/4 cup bulgur, uncooked
  - 2 cups vegetable broth
  - 1/4 teaspoon salt
  - 1/4 teaspoon pepper
  Directions:
  1. Warm coconut oil in a medium-sized saucepan over medium heat. Add onion, pumpkin, and spices. Cook, until onion is tender. Maybe 4-5 minutes? (Stir constantly so that nothing sticks to the pan.)
  2. Add bulgur and stir to mix. Cook and stir for another 2 minutes.
  3. Add vegetable broth, salt, and pepper. When mixture starts to bubble, reduce heat to low and cover your saucepan.
  4. Cook for an additional 10 minutes (or until liquid has been absorbed.)
  5. Fluff before serving.
  Vegan comfort food.
  
  Just a hint of sweetness…
  Posted in Meatless mealtime | Tagged pumpkin, whole grain
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