Irish Vegetable Stew with Guinness

Tomorrow is St. Patrick’s Day, which is why I am sharing with you my favorite recipe for Irish Vegetable Stew! This hearty stew is full of fresh vegetables and savory herbs, and the Guinness gives it a rich and robust flavor. Enjoy!

Makes about 6 servings

Ingredients:

• 1 leek, chopped
• 230 g of white mushrooms, chopped
• 1 Tbsp of olive oil
• 3 russet potatoes, peeled and cubed
• 3 carrots, peeled and chopped
• 2 stalks of celery, chopped
• 1 tsp of minced garlic
• 1/4 of a head of green cabbage, chopped
• 1 bottle of Guinness (15 fl oz) or any dark stout
• 4 cups of vegetable broth
• 2 sprigs of fresh rosemary, chopped
• handful of fresh parsley, chopped
• 1/2 tsp of paprika
• 1 Tbsp of soy sauce
• dash of salt & pepper
• 3 Tbsp of tomato paste
• 2 bay leaves

Instructions:

1. In a large pot, sauté the chopped leeks and mushrooms in the olive oil for 3-4 minutes.
2. Then add the garlic, potatoes, carrots, and celery. Cook on medium-high for an additional 5 mins. Now add the cabbage and mix it into the vegetables.
3. Next add the Guinness, vegetable broth, rosemary, parsley, paprika, soy sauce, and desired amount of salt & pepper. Cook on medium-high heat for 5 minutes to let the cabbage wilt.
4. Add the tomato paste into the stew and thoroughly stir it around into the broth. 
5. Pop the bay leafs into the stew. Bring to a boil. Turn down to a simmer and cook with the lid on for 1 hour. You may remove the lid to stir the stew every 15 minutes.

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.

-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.

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

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

 

Lentils & Roasted Veggies in White Wine Sauce over Mashed Potatoes

This tasty dish consists of a bed of mashed potatoes, topped with lentils and roasted vegetables, and engulfed in a lemony white wine sauce. This meal is wholesome, satisfying, and super nutritious. Enjoy!

Makes about 4 servings

Ingredients:

• 1/2 cup of uncooked green lentils
• 4 carrots, chopped
• 1 zucchini, chopped
• 10 oz of cremini mushrooms, chopped
• olive oil
• salt and pepper
• 1/2 of a white onion, thinly sliced
• 1/2 tsp of minced garlic
• juice of 1 lemon
• 3/4 cup of dry white wine
• 1 cup of vegetable broth
• 2 Tbsp of fresh chopped parsley
• mashed potatoes: use my recipe here

Instructions:

1. Cook the lentils according to the package. Set aside once cooked.
2. Preheat the oven to 375 degrees Fahrenheit. Line a baking sheet with foil. Place the carrots, zucchini, and mushrooms on the baking sheet. Drizzle with olive oil and season with salt and pepper. Bake for 35 minutes.
3. In the meantime, make the mashed potatoes using my Classic Vegan Mashed Potatoes recipe. Set aside until you are ready to serve.
4. Now make the white wine sauce. Heat 1 Tbsp of olive oil in a medium sized pot on medium/high heat. Sauté the onion until it is soft and starts to get golden on the edges. Add the garlic and season with salt and pepper. Next, add all of the lemon juice, white wine, vegetable broth, and parsley. Bring to a boil. Once boiled, put the lid on, turn the heat down to to low, and simmer for 10 minutes to cook off the wine.
5. It is now time to prepare your meal! Put a large scoop of mashed potatoes on a plate or bowl. Top it with a scoop of the roasted vegetables and a scoop of lentils. Finally, top everything with a generous scoop of the white wine sauce.

Benefits of this recipe:

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

-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.

-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.draxe.com

 

Lemon-Dill Roasted Potatoes

These lemon-dill roasted potatoes are a great, flavor-packed side dish. This recipe makes about 5-6 servings. Enjoy!

Ingredients:

• 1 lb + 8 oz of fingerling potatoes, chopped into bite sized pieces
• 1 cup of sliced red onions
• 1 Tbsp olive oil
• juice of 1 lemon
• 1/4 tsp lemon zest
• 1/4 cup tahini
• 1 Tbsp of water
• 3 Tbsp of chopped fresh dill
• 1/4 tsp salt
• 1/4 tsp pepper
• 1/2 tsp minced garlic
• 2 tsp honey mustard
• 1/2 cup of sliced radishes
• 1/2 cup of green onions

Instructions:

1. Preheat oven to 375 degrees Farenheit.
2. Chop the potatoes and onions. Put them into a baking pan with 1 Tbsp of olive oil. Mix to combine evenly. Sprinkle the potatoes with a pinch of salt and pepper. Put it in the oven and bake for 45 minutes until the potatoes are soft and browned on the edges.
3. In the meantime, make your dressing. Whisk together the lemon juice, lemon zest, tahini, water, fresh dill, salt, pepper, minced garlic, and honey mustard. Set aside.
4. Remove the potatoes from the oven. Pour the dressing onto the potatoes and combine until everything is evenly covered. Stir in the radishes and green onions. Sprinkle with more pepper if desired. Serve up!

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.

-Dill helps lower cholesterol, may reduce menstrual cramps, and aids digestion.

-Tahini is a great source of calcium, helps regulate blood pressure and cholesterol, it can help balance hormones, and  helps improve skin health.

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

 

 

Simple Vegan Shepherd’s Pie

This is my simple recipe for shepherd’s pie. For me, it is true “comfort food”. Enjoy!

Ingredients:

• 3 lbs Potatoes
• 3 T Organic Coconut Oil (Melted)
• 1 1/2 C Cashew Milk (unsweetened, unflavored)
• 1/2 t minced Garlic
• 2 T Fresh Parsley
• 2 C Green or Brown Lentils (Uncooked)
• 2 T Olive Oil
• 1/2 Yellow Onion, chopped
• 1 C Cremini Mushrooms, chopped
• 1 stalk of Celery, chopped
• 2 Medium size Carrots, peeled and chopped
• 1 T Balsamic Vinegar
• 2 t Dried Thyme
• 2 t Fresh Rosemary
• 1 t Paprika
• 1/4 C Red Wine

Instructions:

1. Preheat your oven to 350 degrees.
2. Start by making the mashed potato layer that goes on top of the shepherd’s pie. Peel and chop the potatoes. Place them in a pot on the stove and cover with water. Bring to a boil. Once it is at a boil, turn down the heat to low and simmer until the potatoes are soft and fully cooked.
3. Drain the water from the pot, leaving only the potatoes. Keep the heat on low. Add the melted coconut oil to the potatoes. Start mashing the potatoes with a potato masher. Slowly add in the cashew milk. Mash until smooth. Mix in the minced garlic, parsley, and salt and pepper to taste. Continue to stir the potatoes to fully mix in the seasoning. Once the mashed potatoes are finished, set aside.
4. Start making the lentil layer. Place the lentils in a large pot and cover with about 5-6 C of water. Bring to a boil and then simmer. Cook on low for about 25 minutes until lentils are thoroughly cooked.
5. In a large skillet, add the olive oil and turn the heat on medium-high. Once the olive oil is heated, add the onions and saute. When the onions are carmelized, add the carrots, celery, and mushrooms and cook for 10 minutes until soft and slightly browned.
6. Season the veggies with the balsamic vinegar, thyme, rosemary, paprika, and dash of salt and pepper.
7. Add the cooked lentils to the veggies. Add the red wine to the skillet and let it cook off for a few minutes.
8. Pour the entire lentil veggie mixture in a 8×12 casserole dish. Press down with a spatula so that the mixture is compressed and covers the bottom of the dish evenly. Add the mashed potato as the top layer. Make sure that it is completely even and flat.
9. Cover the casserole dish with aluminum foil and bake in the oven for 45 minutes. Take it out of the oven and let it cool for 10 minutes before eating.

Benefits of this recipe:

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

-Carrots are high in vitamins which are great for your eye sight, skin, and hair

-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