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

 

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

 

Sweet Potato and Black Bean Shepherd’s Pie

This recipe is a delectable twist on a traditional shepherd’s pie. The filling of this pie is loaded with fresh vegetables and black beans, seasoned with the Spanish flavors of cumin and zesty lime. This dish is completed with a delicious layer of mashed sweet potato and fresh cilantro. Enjoy!

Makes about 5 servings

Materials needed: 5 soufflé dishes

If you do not have soufflé dishes, you can make the shepherd’s pie in a large baking dish.

Ingredients:

• 2 medium sized yams, chopped and peeled
• 1/2 cup of cashew milk (unsweetened and unflavored)
• 1/4 tsp of paprika
• 1 red onion, chopped
• 2 Tbsp of olive oil, divided
• 2 cups of chopped mushrooms
• 1 red bell pepper, chopped
• 3/4 tsp of minced garlic, divided
• 1 15 oz can of diced tomatoes, drained
• 1/4 cup of fresh chopped cilantro
• juice of 1/2 a lime
• 1 can of black beans, drained
• 1 can of corn, drained
• desired amount of salt and pepper
• 1 tsp + 1/4 tsp of cumin

 

Instructions:

1. Preheat the oven to 375 degrees Fahrenheit.
2. Boil the potatoes until fully cooked. Drain them and immediately return them to the pot with 1 Tbsp of olive oil, cashew milk, 1/4 tsp of minced garlic, 1/4 tsp of paprika, 1/4 tsp of cumin, and salt & pepper. Mash until smooth.
3. In a skillet, begin to sauté the onions in 1 Tbsp of olive oil. Once they are golden, add the 1/2 tsp of minced garlic, mushrooms, bell peppers, tomatoes, and cilantro.
4. Once the veggies are cooked & tender, add the lime juice, beans, corn, salt & pepper, and cumin. Turn to low and simmer for 10 minutes, covered.
5. Scoop the vegetable/bean mixture into the soufflé dishes and fill halfway. Then fill the rest with the sweet potato mash.
6. Cover the soufflé dishes and bake in the oven for 10 minutes. Remove from the oven and take lid off. Cook another 10 minutes until the top starts to brown. Remove from the oven and top with more fresh cilantro if desired.

Benefits of this recipe:

-Yams are high in fiber, maintain a healthy blood pressure, and reduces inflammation. The high levels of vitamin C and E provide an immunity boost, support eye health, and prevent degenerative damage.

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

-Beans are high in protein and fiber. They are filled with many valuable vitamins and minerals such as iron, magnesium, potassium, vitamin B1 thiamine, etc. These vitamins and minerals improve cardiovascular health, protects against cancer, maintains digestive health, provides long lasting energy, and keeps blood sugar stable.

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

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

 

Pad Thai Noodles with Sesame-Ginger Almond Butter Dressing

This Pad Thai noodle dish is coated in a flavorsome sesame-ginger dressing made from an almond butter base with hints of lime and garlic, plus red chili flakes for a powerful kick. Edamame beans are added to this dish to provide a great source of plant-based protein. This recipe makes about 4 servings. Enjoy!

Ingredients for noodles:

• 8 oz of pad thai noodles (I used 1 whole packet of Lotus Foods black rice noodles)
• 1 Tbsp of sesame oil
• 1 red bell pepper, chopped
• 4 cups of red cabbage, chopped
• 2 cups of shredded or spiralized carrots
• 1/2 cup of green onions, chopped
• 1 cup of edamame beans
• 1/4 cup of cilantro, chopped
• sesame seeds for garnish

Ingredients for dressing:

• 1 Tbsp of sesame oil
• 1 Tbsp of apple cider vinegar or rice wine vinegar
• 3 Tbsp of honey
• 2 heaping Tbsp of almond butter
• 2 Tbsp of soy sauce
• 1″ piece of ginger, grated
• 2 tsp of red chili flakes (use more or less depending on spice preference)
• 1/4 tsp of minced garlic
• juice of 1/2 a lime
• dash of black pepper

Instructions:

1. Cook noodles according to package. Drain and set aside.
2. Meanwhile, make the dressing. In a medium bowl, whisk all of the dressing ingredients together and set aside.
3. Heat the 1 Tbsp of sesame oil in a wok. Sauté the red bell pepper, red cabbage, carrots, and green onions for 5-6 minutes on medium-high heat until the veggies become soft and cooked through.
4. Add the edamame beans and cilantro and continue to stir the veggies around the wok for 2-3 minutes.
5. Turn the heat to low-medium. Add the noodles and sauce to the wok. Continue stirring the noodles so that everything is evenly combined and heated through.
6. Serve the noodles in bowls. Top with chopped cilantro and sesame seeds.

Benefits of this recipe:

-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.

-Edamame beans are high in protein, helps lower cholesterol, regulates blood sugar, and prevents migraines.

-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.healthline.com and http://www.draxe.com

 

 

Quinoa Curry with Lentils & Sweet Potato

This delicious one-pot curry is an easy 40 minute dinner that I like to whip up on a week night. It is rich in flavor and very satisfying. This recipe makes about 6 servings and will last in the fridge in a sealed container for about 4 days. Enjoy!

Ingredients:

• 1/2 of a white or yellow onion, diced
• 2 Tbsp of coconut oil (divided)
• 1/4 tsp of garlic
• 1″ of ginger root, shredded
• 1 red bell pepper, chopped
• 1 sweet potato, chopped (keep skin on)
• 1 Tbsp + 1 tsp of curry powder
• 1 can of coconut milk
• 4 cups of vegetable broth
• 1 cup of uncooked green lentils
• 1 cup of uncooked quinoa
• salt and pepper
• 1/4 cup of fresh cilantro, chopped
• juice of 1 lime
• handful of chopped kale
• chopped cashews for garnish

Instructions:

1. Sauté the onion in 1 Tbsp of the coconut oil in a large pot on med-high heat until the onions are soft and golden. Add 1 more Tbsp of coconut oil to the pot along with the ginger, garlic, bell pepper, and sweet potato. Cook for about 5-6 minutes until the veggies start to get soft.
2. Add the curry powder and stir to mix in evenly with the contents of the pot. Now add the coconut milk, vegetable broth, lentils, quinoa, and a dash of salt and pepper. Bring the pot to a boil. Once boiled, put the lid on the pot and simmer for 20 minutes until the lentils and quinoa are completely cooked.
3. Remove the lid off of the pot. Add in the fresh cilantro, lime juice, and kale. Keep stirring the pot for about 3-4 minutes until the kale is wilted.
4. Serve in bowls and top with chopped cashews as garnish.

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.

-Curry powder helps fight infections in the body, helps digestion, detoxifies the liver, and helps increase the metabolic rate.

-Sweet potatoes are high in fiber, maintain a healthy blood pressure, and reduces inflammation. The high levels of vitamin C and E provide an immunity boost, support eye health, and prevent degenerative damage.

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