Curry Noodle Soup with Chickpeas & Kale

As I have mentioned before, I LOVE anything with curry. It is a true comfort food for me. This soup is one of my favorite meals to make for my fiancé and I. This creamy noodle soup is spiced with curry and filled with wholesome ingredients such as chickpeas, kale, and tomatoes. I hope you enjoy this as much as I do!

Makes about 4-5 servings

Ingredients:

• 1-2 Tbsp of olive oil
• 1 white or yellow onion, chopped
• 1 Tbsp of curry powder
• dash of salt
• 1 tsp of minced garlic
• 1 Tbsp of soy sauce
• 1/4 tsp of paprika
• 4 cups of vegetable broth
• 1 14.5 oz can of diced tomatoes (juices included)
• 180 g of udon noodles
• 2 cans of chickpeas, drained
• 1 can of lite coconut milk
• juice of 1 lime
• 2 green onions, chopped
• 1/4 cup of fresh chopped cilantro
• a few handfuls of chopped kale
• roasted cashews

Instructions:

1. In a large pot, sauté the onions on medium-high heat in the olive oil until they are translucent. Then add the curry powder, salt, garlic, soy sauce and paprika. Stir everything together until it’s evenly combined.
2. Add the diced tomatoes and vegetable broth to the pot. Cover the pot, turn the heat to low-medium, and simmer for 10 minutes.
3. During that time, prepare the noodles according to the package. Set them aside until later.
4. After the 10 minutes, add the chickpeas, coconut milk, lime juice, green onion, cilantro, and kale. Stir everything to evenly combine. Cover the pot again and simmer for 10 more minutes.
5. Finally add the noodles to the pot and mix them into the soup.
6. When you are ready to serve, spoon the soup into bowls and top with some fresh green onion and roasted cashews.

Benefits of this recipe:

-Kale is among the most nutrient dense foods on the planet! It is loaded with antioxidants and vitamin C, can help lower cholesterol, and protects eye health. There are also numerous cancer-fighting substances in kale.

-Chickpeas help control blood sugar levels, improves digestion because of high fiber content, helps protect against heart disease, is a good source of protein, and contains many beneficial vitamins and minerals such as zinc, folate, phosphorus, and B vitamins.

-Tomatoes contain cancer-fighting antioxidants, they improve heart health, helps improve vision and eye health, benefits skin health, and protects bone health.

The information on the benefits of the ingredients was researched from http://www.draxe.com

 

Thai Vegetable & Tofu Curry

A classic curry is one of my all time favorite meals- it is flavorful, filling, and nutritious. This Thai cuisine-inspired curry is packed with tasty vegetables, tofu, and aromatic spices.  Enjoy!

Makes 4-5 servings

Ingredients:

• 1 14 oz block of firm tofu
• 2 Tbsp of olive oil, divided
• salt and pepper
• 1 yellow onion, chopped
• 1 zucchini, chopped
• 1 russet potato, peeled + cubed
• 1/2 of a red bell pepper, chopped
• 2 cups of chopped broccoli
• 1.5 Tbsp of yellow curry paste (if you are sensitive to spicy, only use 1 Tbsp)
• 1/2 tsp of turmeric
• 2 cans of coconut milk
• 1 Tbsp of soy sauce
• 1 Tbsp of honey
• Juice of 1/2 a lime
• 1/4 cup of chopped fresh cilantro
• Optional toppings: chopped cashews and fresh cilantro

Instructions:

1. In a large wok, fry the tofu in 1 Tbsp of olive oil. Add some salt and pepper for flavor. Once it is cooked and golden, remove the tofu from the wok and set aside in a separate container.
2. In the same wok, sauté the onion in 1 Tbsp of olive oil. After 3-4 minutes, add the zucchini, potatoes, red pepper, and broccoli. Cook for about 7 minutes until the vegetables are tender.
3. Add the curry paste until it is evenly distributed into the veggies. Then add the coconut milk, cilantro, turmeric, soy sauce, lime juice, and honey.
4. Bring to a boil. Once boiled, cover and simmer for 10 minutes.
5. Add the tofu to the wok. Simmer for an additional 10 minutes.
6. Serve this curry on top of some basmati rice and top it with freshly chopped cilantro and chopped cashews.

Benefits of this recipe:

-Tofu contains a very small amount of fat, but a large amount of protein. Tofu lowers cholesterol levels, is beneficial for kidney health, and has an excellent source of iron. It also helps in strengthening bones and improves metabolic rate.

-Broccoli aids in digestion, prevents chronic diseases, protects liver health, boosts brain health, reduces allergies, contains anti-aging properties, and improves metabolism.

-Bell pepper can help reduce the risk of cancer and heart disease, supports healthy eyes, improves immunity, helps maintain good mental health, and keeps your skin glowing and healthy.

The information on the benefits of the ingredients was researched from http://www.draxe.com and http://www.organicfacts.net

 

Lentil Bolognese with Spaghetti

This dish is a tasty, vegetarian alternative to a classic beef bolognese sauce. The recipe for this sauce is thick and creamy due to the texture of the red lentils. It is rich in flavor and simply fresh from the savory basil, thyme, and oregano. Enjoy!

Makes 4 servings

Ingredients:

• 1 cup of uncooked red lentils
• 1 8 oz package of spaghetti
• 1-2 Tbsp of olive oil
• 1/2 of a white or yellow onion, diced
• 1 red bell pepper, chopped
• 2 carrots, chopped
• 1/2 tsp of garlic
• 2 1/2 cups of mushrooms, finely chopped
• 2 Tbsp of freshly chopped basil
• 1 tsp of dried oregano
• 1 tsp of dried thyme
• salt and pepper
• 2 cups of jarred marinara sauce
• salt and pepper

Instructions:

1. Cook the lentils according to the package. Once cooked, set them aside.
2. Simultaneously, cook the spaghetti according to the package. Once cooked, set aside.
3. In a large skillet, heat the olive oil. Sauté the onions for 2-3 minutes until they become translucent. Then add the garlic, bell pepper, carrots, and mushrooms.
4. Once the vegetables start to get tender, add in the basil, oregano, thyme, and desired amount of salt and pepper.
5. Once the lentils are fully cooked, add them and the marinara sauce to the vegetables. Stir to combine. Put the lid on, turn the heat down to low, and simmer for 12-13 minutes.
6. Serve by placing the spaghetti on the bottom of a bowl with the bolognese layered on top. Add fresh basil on top for garnish.

Benefits of this recipe:

-Mushrooms are a great source of protein, fiber, antioxidants, and high in B vitamins.

-Carrots are very high in Vitamin A, which protects eye health and vision. They are high in antioxidants, can help lower cholesterol, help protect against cancer, improve immunity, boosts skin health, and helps improve brain function.

-Bell peppers are high in antioxidants, they improve eye health, and prevent anemia.

-Lentils can help lower cholesterol, are high in protein, good for digestive health, and beneficial for heart health.

The information on the benefits of the ingredients was researched from http://www.draxe.com

 

 

Tempeh Mushroom Marsala

You may be wondering- what exactly is tempeh? Since becoming vegan 3 years ago, tempeh has become one of my favorite sources of protein. Not only is it high in protein, but it also has many probiotic benefits that aid in providing good gut health. Tempeh is basically fermented soybeans that originated in Indonesia. When added to a tasty sauce, tempeh really soaks up the flavors of the ingredients and helps become a very satisfying dish. This recipe is a classic mushroom marsala with tempeh added for a twist. I recommend serving this dish over a bed of mashed potatoes, pasta, or rice. Enjoy!

Ingredients:

• 1 Tbsp of olive oil
• 1 white or yellow onion, diced
• 1/4 tsp of garlic, minced
• 4 cups of chopped mushrooms
• 8 oz of tempeh, cut into cubes
• 1 tsp of dried thyme
• 1 tsp of dried parsley
• salt and pepper
• 1 cup of vegetable broth
• 1/2 cup of marsala cooking wine
• 1 Tbsp of tomato paste
• 1 Tbsp of corn starch + 1 Tbsp of water

Instructions:

1. Heat the olive oil in a large skillet over medium-high heat.
2. Add the onion and garlic. Sauté for several minutes until the onions start to become translucent.
3. Add the mushrooms. Continue to cook for 4-5 minutes until the mushrooms are cooked through.
4. Add the tempeh, thyme, parsley, desired amount of salt and pepper, vegetable broth, marsala cooking wine, and tomato paste. Stir to evenly combine.
5. Make a corn starch slurry. In a small bowl, mix together 1 Tbsp of corn starch with 1 Tbsp of water. Add this to the skillet.
6. Bring to a boil for 1 minute. Once boiled, turn down to low heat. Cover the skillet and simmer for about 10 minutes.
7. Remove the lid. Add more salt and pepper if needed. Your marsala is now ready to serve!

Benefits of this recipe:

-Tempeh is rich in probiotics and antioxidants, lowers cholesterol, boosts bone health, provides muscle-building protein, and balances blood sugar.

-Mushrooms are a great source of protein, fiber, antioxidants, and high in B vitamins.

The information on the benefits of the ingredients was researched from http://www.draxe.com

 

Fruity & Fresh Thai Summer Salad

This salad is inspired by the tasty flavors of Thai cuisine. The fresh mango and pineapple make this dish refreshing and juicy. Enjoy this salad as a perfect light dinner for a warm summer’s night.

Preparation + Cook Time: 40 minutes

Makes about 6-7 servings

Salad Ingredients:

• 1 C Uncooked Quinoa
• 3 C Red Cabbage, shredded
• 3 C Chinese Cabbage, shredded
• 1 C Carrots, shredded
• 1 can of Organic Corn
• 1 C Fresh Diced Pineapple
• 1 C Fresh Diced Mango
• 1/3 C Roasted Cashews, chopped
• 2 tsp Finely Grated Lemongrass
• 1/4 C Fresh Cilantro, chopped
• 1/2 C Fresh Basil Leaves, chopped
• 1/2 C Mint Leaves, chopped
• 2 Green Onions, chopped

Dressing Ingredients:

• 3 T Olive Oil
• 3 T Apple Cider Vinegar
• 2 T Tamari or Soy Sauce
• 2 T Honey
• 2 t Fresh Ginger, grated
• 1 T Orange Juice
• 1/4 t Black Pepper
• 1/4 t Galic, minced

Instructions:

1. Cook the 1 C of quinoa in 2 C of water. Bring to a boil. Turn to a simmer for about 15 minutes until the quinoa is cooked. Let it cool and set aside.
2. In a large bowl, combine all of the “salad ingredients” and stir until evenly mixed.
3. In a separate container, mix all of the “dressing ingredients” with a whisk. Pour the dressing over the salad ingredients and mix evenly with a wooden spoon. Serve up!

Benefits of this recipe:

-Quinoa is loaded with Potassium and Magnesium which supports a healthy heart. Eating quinoa also supports bone health, a healthy digestive system, and contains disease-fighting antioxidants.

-Cabbage boosts the immune system, fights inflammation and arthritis, reduces osteoporosis risk, and promotes a healthy gut.

-Mango lowers cholesterol, clears the skin, helps eye health, alkalizes the whole body, helps with diabetes, boosts immune system and improves digestion.

-Pineapple boosts immune system, improves digestion, improves fertility, supports heart health, helps mental health, reduces inflammation, and prevents asthma.

The information on the benefits of the ingredients was researched from http://www.draxe.com and http://www.realfoodforlife.com

Classic Vegan Mashed Potatoes

Growing up as the daughter of an Irish woman, my mom would always make mashed potatoes for dinner. It was a staple and a comfort food for our family. As I got older I stopped eating dairy products due to my dairy sensitivity, therefore I stopped eating mashed potatoes because of the added butter and milk. However, a few years ago I started making vegan mashed potatoes and rediscovered my love for the dish. Here is my recipe, I hope you enjoy!

Preparation + Cook Time: 50 minutes

Makes about 6-7 servings as a side dish

Ingredients:

• 3 lbs Russet Potatoes
• 3 T Coconut Oil
• 2 C Cashew milk (unsweetened, unflavored)
• 1 1/2 t Minced Garlic
• 1/2 t Salt
• 1/2 t Pepper
• 1/4 C Fresh Chopped Parsley

Instructions:

1. Peel the potatoes and chop them into cubes.
2. Put the chopped potatoes into a pot and cover with water. Bring to a rolling boil. Once boiling, simmer for 25-30 minutes until the potatoes are cooked and tender. They should easily break apart with a fork.
3. Drain the water from the pot. Keep the burner under the pot on a low setting.
4. Add the coconut oil to the potatoes. Start to mash them.
5. Slowly add in the cashew milk. Continue to mash until they are creamy, but not liquidy.
6. Finally, add the garlic, salt, pepper, and parsley. Keep the potatoes cooking on low for about 5 minutes. Continue to stir with a wooden fork to mix in all of the seasoning. Feel free to add more seasoning if necessary.

Tips:

-Do not try to substitute the cashew milk for almond milk. It will not taste right. I have tried this recipe with many different non-dairy milks until I discovered that unflavored, unsweetened cashew milk tastes the best!

-I do not like my mashed potatoes to be super creamy to the point where it is liquidy. If you prefer yours to be even creamier, simply add more coconut oil and cashew milk until it becomes your desired consistency.

Benefits of this recipe:

-Potatoes help to reduce inflammation in the body, lower blood pressure, stimulates brain function, prevents formation of kidney stones, relieves high blood pressure, prevents heart diseases, and facilitates digestion.

The information on the benefits of the ingredients was researched from http://www.organicfacts.net

 

 

Veggie-Packed Chickpea Stew

Making a delicious stew is a great way to combine a bunch of vitamin-packed vegetables into a healthy meal. This veggie-packed chickpea stew is hearty, filling, and simple to make. I would recommend serving this dish with basmati rice. Enjoy!

Preparation + Cook Time: Approximately 60 minutes

Makes about 7-8 servings

Ingredients:

• 2 T of Olive Oil
• 1/2 of a White Onion, diced
• 1/2 t of Minced Garlic
• 1 Red Bell Pepper, chopped
• 1 Zucchini Squash, chopped
• 3 Large Carrots, chopped
• 1 Head of Cauliflower, chopped
• 15 oz of Canned Corn, drained
• 30 oz Chickpeas (This is equal to 2 cans), drained
• 1 14.5 oz of Canned Roma Tomatoes
• 1/4 C of Tomato Paste
• 1/4 C of Fresh Basil, chopped
• 1/4 C of Fresh Parsley, chopped
• 1/2 t of Dried Oregano, chopped
• 2 C of Vegetable Broth
• 2 Bay Leaves
• 1 C of Spinach, chopped
  

  Instructions:

  1. Once all of the veggies are chopped, turn a large pot on high heat. Add 2 T of olive oil. Sauté the onion and garlic. When they are cooked and browned, add the red pepper, carrots, zucchini squash, and cauliflower. Sauté for about 10 minutes. Turn the pot to a simmer.

  2. Add the corn and chickpeas to the pot. Stir to evenly combine.

  3. Add the canned tomatoes (including its juice) to the pot and the tomato paste. Stir to combine. Season with salt and pepper to taste.

  4. Add the basil, parsley, oregano, and bay leaves to the pot and stir.

  5. Add the vegetable broth and stir. Cover the pot and simmer for 20 minutes. After the 20 minutes, all of the vegetables should be nice and tender.

  6. Add the spinach and stir. Let the spinach wilt for about 2 minutes.

  7. Serve up!

  

  Benefits of this recipe:

  -Tomatoes contain cancer-fighting antioxidants, they improve heart health, helps improve vision and eye health, benefits skin health, and protects bone health.

  -Chickpeas help control blood sugar levels, improves digestion because of high fiber content, helps protect against heart disease, is a good source of protein, and contains many beneficial vitamins and minerals such as zinc, folate, phosphorus, and B vitamins.

  -Carrots are very high in Vitamin A, which protects eye health and vision. They are high in antioxidants, can help lower cholesterol, help protect against cancer, improve immunity, boosts skin health, and helps improve brain function.

  -Cauliflower helps lower cancer risk, fights inflammation, decreases risk of heart disease, provides high levels of vitamins and minerals, improves digestion and detoxification, helps balance hormones, and preserves eye health.

   

  The information on the benefits of the ingredients was researched from http://www.healthline.com and http://www.draxe.com

   

   

Tropical Green Smoothie Bowl

One of my favorite breakfasts to make are smoothie bowls! This tropical green smoothie bowl is packed with tasty, wholesome fruits and vegetables which will help power your day. You can also add protein powder or a scoop of almond butter to the smoothie for some extra protein. This bowl is especially enjoyable in the summer on a warm morning. Enjoy!

Preparation + Cook Time: 15 minutes

Makes 1 serving

Ingredients:

• 1/2 of 1 Frozen Banana
• 1/2 an Avocado
• 1/2 C Nut Milk (I used Cashew Milk)
• 1/2 C Frozen Mango
• 1/2 C Frozen Pineapple
• 2 T Orange Juice
• 1/2 C Spinach
• 2 T Agave Nectar or Honey
• Toppings: Chopped Strawberries, Chopped Kiwi, Granola, Shredded Coconut

Instructions:

1. Put all of the ingredients in a blender and pulse on high until the smoothie is thick and creamy. Everything should be completely blended.
2. Pour into a bowl.
3. Top the smoothie with chopped strawberries, chopped kiwi, granola, and shredded coconut.

Benefits of this recipe:

-Avocado protects heart health, aids in better digestive health, protects from diabetes, balances hormones naturally, and boosts your mood. It is also great for keeping your hair, skin, and eyes healthy.

-Spinach aids in detoxifying the body and supporting liver function. It is a great source of fiber, boosts immunity, preserves skin health, and defends against heart disease.

-Mango lowers cholesterol, clears the skin, helps eye health, alkalizes the whole body, helps with diabetes, boosts immune system and improves digestion.

-Pineapple boosts immune system, improves digestion, improves fertility, supports heart health, helps mental health, reduces inflammation, and prevents asthma.

The information on the benefits of the ingredients was researched from http://www.draxe.com and http://www.realfoodforlife.com

 

 

Curry Spiced Quinoa with Roasted Cauliflower

I love anything with a curry flavor…and this dish definitely has that! This is a satisfying dish packed with the rich flavors of curried quinoa, garam masala-spiced cauliflower, and fresh vegetables and herbs. A bowl of this dish makes a great lunch or a delicious dinner side dish. Enjoy!

Preparation + Cook Time: 75 minutes

Makes about 5-6 servings

Ingredients:

• 1/2 C Green Lentils (uncooked)
• 1 Head of Cauliflower
• 3 T Olive Oil (divided)
• 2 t Garam Masala
• Dash of Salt and Pepper
• 1/2 Yellow Onion, diced
• 1/4 t Minced Garlic
• 1 Red Bell Pepper, chopped
• 1 t Coriander Powder
• 2 t Curry Powder
• 1 C Uncooked Quinoa
• 1 C Canned Coconut Milk
• 1 C Water
• 1/2 C Fresh Cilantro, chopped
• Juice of 1/2 a Lime
• 1/4 C Chopped Cashews

Instructions:

1. Preheat oven to 400 degrees F.
2. Chop the cauliflower into small, bite-sized peices. Line a baking sheet with aluminum foil. Transfer the chopped cauliflower onto the baking sheet. Drizzle with 2 T olive oil, 2 t garam masala, and a dash of salt and pepper. Stir evenly so everything is combined. Bake for 30 minutes.
3. In a medium sized pot, combine the lentils with 1.5 C of water. Bring to a boil. Once boiled, turn to a simmer for 25 minutes until cooked. Set aside.
4. In another medium sized pot, combine 1 C of uncooked quinoa with 1 C canned coconut milk and 1 C of water. Bring to a boil. Simmer for 15-20 minutes until cooked.
5. Heat a skillet on medium. Saute the diced onion in 1 T Olive Oil. Add the garlic and chopped red pepper and cook until browned.
6. Stir in the 1 t coriander powder, 2 t curry powder, and salt and pepper to taste.
7. Now, add the roasted cauliflower, quinoa, and lentils into the skillet. Stir to combine. Add the 1/2 C fresh chopped cilantro, juice of 1/2 a lime, and the 1/4 C chopped cashews. Stir everything and heat for 5 minutes to cook all of the flavors together. Serve up!

Benefits of this recipe:

-Quinoa is loaded with Potassium and Magnesium which supports a healthy heart. Eating quinoa also supports bone health, a healthy digestive system, and contains disease-fighting antioxidants.

-Lentils can help lower cholesterol, are high in protein, good for digestive health, and beneficial for heart health.

-Cauliflower helps lower cancer risk, fights inflammation, decreases risk of heart disease, provides high levels of vitamins and minerals, improves digestion and detoxification, helps balance hormones, and preserves eye health.

The information on the benefits of the ingredients was researched from http://www.draxe.com

 

Creamy Avocado Pesto Salad

I love pesto, so combining a leafy green salad with savory pesto dressing is a no-brainer for me. This salad is packed with the flavors of fresh herbs and lemony goodness. The avocado is loaded with nourishing healthy fats and creates a creaminess to this salad. Enjoy!

Preparation + Cook Time: 30 minutes

Makes about 5-6 servings

For the Pesto Dressing

Ingredients:

• 1 C Packed Fresh Basil
• 2 T Fresh Lemon Juice
• 1/4 C Pine Nuts
• 1/3 C Raw Cashews
• 1/4 C Olive Oil
• 1/4 t Minced Garlic
• 1 T Water
• Dash of Salt & Pepper
• 1 T Nutritional Yeast

Instructions:

1. Put all of the ingredients for the pesto dressing into a food processor or blender and mix until smooth. Scoop into a bowl and set aside. 

For the Salad

Ingredients:

• 2 Avocados
• 2 T Fresh Lemon Juice
• Dash of Salt & Pepper
• 1 15 oz can of Chickpeas
• 1/2 a Cucumber, chopped
• 1/4 C Green Onion, chopped
• 1/4 C Fresh Cilantro, chopped
• 6 C  Spring Greens Mix or Arugula
• 1/4 C Cashews, chopped 

Instructions:

1. Cut the avocados into small cubes. Put them into a large salad bowl.
2. Add the lemon juice to the avocados and mix until the avocados are evenly coated. Add a dash of Salt & Pepper. 
3. Drain the chickpeas. Add to the bowl of avocado. Stir to combine. Now, add the cucumber, green onions, and cilantro. Stir again to combine.
4. Add the spring greens. Toss the salad and add the pesto dressing. (You may not need to add all of the pesto if you don’t want as much dressing). Add more salt and pepper to taste.
5. Top with the chopped cashews and serve.

Benefits of this recipe:

–Avocado protects heart health, aids in better digestive health, protects from diabetes, balances hormones naturally, and boosts your mood. It is also great for keeping your hair, skin, and eyes healthy.

-Basil contains disease fighting antioxidants, helps lower inflammation in the body, reduces stress, fights depression and anxiety, supports the liver, and promotes cardiovascular health.

-Salad greens or arugula protects eye health, improves heart health, helps maintain strong bones, improves digestion, helps prevent diabetes, and reduces skin inflammation.

-Chickpeas help control blood sugar levels, improves digestion because of high fiber content, helps protect against heart disease, is a good source of protein, and contains many beneficial vitamins and minerals such as zinc, folate, phosphorus, and B vitamins.

The information on the benefits of the ingredients was researched from http://www.draxe.com