Spinach Mushroom Quiche (egg-free, oil-free)

Crust:

1 cup almond flour

1/2 cup regular flour

1 tsp. salt

2 tsp. sugar

1/4 cup applesauce

1/4 cup cashew butter

1-2 TB. water, as needed

Filling:

Vegetable Broth

2 onions, diced

2 - 8oz. Mushrooms,diced

1 box- 5 oz fresh spinach or 6 frozen Bodek spinach balls

1 cup cashews

1/2 package (7oz) of tofu

2 TB. nutritional yeast

1 cup water

1/2 cup cornflake crumbs

1/2 cup flour

2 TB. minced onion

1/2 tsp. baking powder

1 1/2 tsp. salt

1/4 tsp. black pepper

• Preheat oven to 350
• Combine crust ingredients in standing mixer, and mix until dough is formed
• Press dough firmly into 2 8 inch round pans
• Bake at 350 for 10 min
• Remove pie crusts from oven and set aside
• Preheat oven to 375
• Saute onions, mushrooms, and spinach in some vegetable broth until little or no liquid is left
• Place tofu, cashews, nutritional yeast, milk, and water in a high-power blender (if using a regular blender, soak cashews first) and blend until smooth
• Pour blended mixture into a large mixing bowl, and add remaining ingredients.
• Mix until well-combined
• Add in the veggies and mix well
• Pour mixture into crust and use a spatula to smooth down the tops
• Bake at 375 for about an hour, until top is slightly browned

Super Healthy and Super Easy Vegetarian Chili

2 large onions, diced
4 celery stalks, chopped
2 cups chopped collard greens or kale
1/2 cup quinoa
1 15 oz can chickpeas, drained and rinsed
1 15 oz can kidney beans, drained and rinsed
1 15 oz can black beans, drained and rinsed
1 28 oz can diced tomatoes
2  4oz cans diced green chile peppers
1-2 T chili powder
2 tsp garlic powder
1 tsp cumin
hot mexican chili powder, to taste
salt and pepper, to taste
water, as needed

• In a large stock pot, saute onions, celery, tomatoes, and chiles in some vegetable broth
• Add spices and heat while stirring occasionally for 10 min
• Add quinoa, beans, and kale
• Simmer for at least an hour

Parve "Chicken" Vegetable Soup

2 onions, chopped
6 stalk celery, sliced
6 carrots, sliced
1 red pepper, diced
2 turnips, cubed
8 oz shiitake mushrooms, sliced

4 cups vegetable broth

6 T chicken soup mix

salt, pepper to taste
water, to cover

• Combine all ingredients except seasonings in a large pot
• Bring to a boil
• Add seasonings, reduce to a simmer
• Cook for at least an hour

Creamy African Sweet Potato Stew

2 large onions, sliced into half rings
3 carrots, diced
4 stalks celery, diced
6 cloves garlic, minced
3 sweet potatoes, cubed
2 cups vegetable broth
1 cup water
1 28 oz can diced tomatoes (no salt added)
2 T onion soup mix
1 tsp salt, or to taste
1/4 tsp black pepper
2 T peanut butter or sunbutter
1 cup almond milk, or lite coconut milk
1 15 oz can chickpeas, drained and rinsed
2 cups frozen chopped spinach or kale

• Combine all ingredients in a large pot
• Bring to a boil
• Simmer for 30 min- 1 hour, until vegetables are soft

Gourmet Green Beans

2 1/2- 3 lbs green beans, trimmed
1 lb cremini mushrooms, sliced
6 cloves garlic, minced
3 T soy sauce
1 T agave
black pepper, to taste
1/3 cup chopped walnuts, or dry-toasted slivered almonds
juice and zest of 1 small lemon or 2 T lemon juice

• Boil green beans for 15 minutes, drain, and set aside
• Saute mushrooms in soy sauce, until little liquid is left
• Add garlic, agave, and black pepper and continue to heat
• When there is almost no liquid left, add nuts
• Continue to heat for about three minutes, stirring constantly
• Add green beans and lemon juice, mixing until evenly coated

Amazing, Cholestrol-free, Low-Fat Potato Kugel

6-8 medium-sized yukon gold potatoes, peeled and grated with shredding blade
4 potatoes, peeled and pulsed very fine with the chopping (s) blade
2 onions, grated
4-6 flax seed eggs- (golden flax seeds work better than the dark ones in this recipe)
1 tsp salt
1/2 tsp black pepper
1 tsp baking powder

• Preheat oven to 375 
• Using a strainer, allow potatoes to drain as much liquid as possible
• Combine all ingredients and mix well
• Pour into a 9x13 (coated with cooking spray) pan, or divide into two 8x8 pans
• Smooth out the top and coat lightly with cooking spray
• Bake for 1 hour and 15 minutes
• Broil for another 5 minutes to crisp the top (optional)

Healthy Coleslaw

1 14 oz bag classic coleslaw mix
1 red pepper, diced
1/2 cup thinly sliced green onion
1/2 cup cashew mayo
1/4 tsp black pepper
3/4 tsp salt
1 tsp onion powder
2 T apple cider vinegar
1 T agave

• Combine coleslaw, pepper, and green onion in a large bowl
• Mix the remaining ingredients in a separate bowl, until smooth
• Pour dressing over coleslaw mixture and toss to coat

Spinach Potato Bites

10 medium-sized yukon gold potatoes, peeled and cut into chunks
1 cup non-dairy milk
Seasoned-salt, to taste
Pepper, to taste
1/2 cup potato starch
1/2 cup flour
2 onions, diced
1 lb frozen spinach, defrosted

• Boil potatoes in a large pot for about 15 min, until soft
• Add milk, salt and pepper
• Mash well
• Add the potato starch and flour and mix well
• Saute onion and garlic in vegetable broth or water
• Add spinach and continue to heat until little or no liquid is left
• Combine spinach mixture and mashed potato mixture
• Refrigerate for an hour or two or overnight
• Form into balls- about 2 T in size, and place on a slightly greased cookie sheet (about 15 per sheet)
• Bake at 375 for 25-30 min until slightly brown
• Let them cool off completely before removing from the pans

Morning Glory Muffins

3 flaxseed eggs
1/4 cup cashew butter
2/3 cup mashed ripe banana
6 T maple syrup

3/4 cup applesauce
3/4 cup brown sugar
1 tsp salt
2 tsp baking soda
1 tsp cinnamon
1 cup almond milk
2 packed, heaping cups of grated carrots

1 1/3 cup oats
1 cup ground almonds
2 cups white whole wheat flour
1/3 cup chopped walnuts
1/3 cup chocolate chips (optional)

• Mix first 4 ingredients well, until smooth
• Add next 7 ingredients and mix until well-combined
• Add last 5 ingredients and mix well
• Divide into 2 muffin pans (makes about 18-20 muffins)
• Bake at 375 for 25 minutes

Fat-free, Gluten-free, Vegetarian Shabbos Cholent

2 onions, chopped
6 cloves garlic, minced
1/2 cup dry, soaked pinto beans (or one 15 oz can)
1/2 cup dry, soaked kidney beans (or one 15 oz can)
1/2 cup dry, soaked navy beans (or one 15 oz can)
1 cup brown rice
6 medium potatoes, cut into chunks
2 tsp salt
2 tsp chili powder
2 tsp paprika
black pepper, to taste
4 T ketchup
2 T BBQ sauce
4 T homemade onion soup mix
water to cover (about 5-6 cups)

• Combine all ingredients and mix well
• Cook in crockpot on high for 6 hours, then turn to low
• Continue to cook on low overnight (or at least 6 more hours)

Meatless Moroccan Stew

1 onion, chopped
6 cloves garlic, minced
1/4 tsp ground ginger
1/4 tsp ground cinnamon
2 tsp sweet paprika
Dash of cayenne pepper (or more, to taste)
A few pinches of saffron, crushed (optional)
salt and pepper, to taste
1 medium/large eggplant, cubed
2 medium zucchini, chopped
1 14 oz bag shredded cabbage
1 28 oz can/box chopped or crushed tomatoes
1 1/2 cups cooked chickpeas
1/4 cup fresh parsley, chopped
6 cups vegetable broth
1-2 cups water

• Saute onions and garlic in a bit of vegetable broth, until soft
• Add spices and heat for another minute
• Add eggplant and 4 cups of vegetable broth
• Bring to a boil, lower the heat a bit and boil for 15-20 min
• Add zucchini, cabbage, tomatoes, chickpeas, and 2 more cups of broth
• Bring to a boil and add the parsley and 1 cup of water
• Simmer for 30 more minutes
• Add more water and salt if needed
• Serve over angel-hair pasta

Cauliflower Potato Lentil Soup (Family Favorite!)

2 T soy sauce
1 T lemon juice
3 onions

8 cloves garlic, minced
16 oz mushrooms, sliced (8oz canned)
1 red pepper
6 carrots, peeled and chopped
(2 parsnips, peeled and chopped)
6 stalks celery peeled and chopped
3 large potatoes, peeled and diced
1 cup dried red split lentils
1 can chickpeas 
1 24 oz bag of cauliflower, defrosted and drained
1-2 tsp salt
black pepper, to taste
1/2 cup fresh parsley, chopped (2 T dry)
2 cups kale, chopped
2.5 L hot water (10 cups)

• In a large pot, saute onions and  garlic in some vegetable broth.
• Add in the carrots, parsnip, celery and potatoes and cook for about 5 minutes stirring occasionally.
• Slowly pour in hot water,one cup at a time. 
• Add in lentils and stir. 
• Bring to a boil, and reduce heat to a simmer.
•  Add in the cauliflower and spices, lemon juice and soy sauce
• Cover and cook for another 30-45 minutes.  

Cauliflower Mac and "Cheese" Bake

2 cups (12 oz) frozen cauliflower, rinsed, and drained
1 cup raw cashews
1 tsp salt
1/2 tsp garlic powder
1/2 tsp onion powder
1/8 tsp black pepper
1/2 tsp mustard
4 T nutritional yeast
1 T lemon juice
1 cup almond milk
1 box elbow or shell pasta, cooked
1/2 cup cornflake crumbs (to make your own, blend 1 cup cornflakes and few shakes of salt in a blender or food processor)

• Preheat oven to 375
• Combine first 10 ingredients in a blender and blend until smooth
• Mix the cauliflower-cheese sauce with the pasta in a 9x13 pan or a casserole dish
• Sprinkle the cornflake crumbs on top
• Bake, uncovered for 20-25 min

Variation: for Baked Ziti, use penne pasta and coat with 1/2 jar tomato sauce before mixing in the cheese sauce.

Super Quick and Easy Vegetable Soup

1 onion, diced
3 cloves garlic, minced
1 large zucchini, cubed
2 cups of any frozen veggie mix (peas, corn, green beans, carrots, edamame...)
2 cups vegetable broth
1 T tomato sauce
1 tsp lemon juice
Salt and pepper, to taste
Adobo seasoning (Frontier contains no msg), to taste

• Saute onions and garlic in vegetable broth with a sprinkle of salt
• Add remaining ingredients and bring to a boil
• Simmer with the lid on tightly for 30 minutes
• Serve over pasta, rice or quinoa
• NOTE: serves only 2-4, but can easily be doubled, or tripled

Low-Fat Cream of Broccoli Soup

1 24 oz bag frozen broccoli, defrosted
2 onions, chopped
3 cloves garlic, minced
2 medium potatoes, cubed
1 T parsley
2 tsp dill
Salt and pepper, to taste
4 cups vegetable broth
1 cup water
4 T cashews
2 T flour
1 cup non-dairy milk

• In a large stock pot, saute onions and garlic in some vegetable broth or water
• Add parsley, dill, salt, pepper and potatoes
• Continue to saute for 5 more minutes
• Using 1/2 the bag at a time, chop the broccoli in a blender or food processor
• Add the broccoli to the stock pot, along with the vegetable broth and water
• Bring to a boil, and simmer for 20 minutes until potatoes are very soft
• Blend cashews, milk, and flour for 1-2 minutes, until very smooth
• Pour slowly into soup and stir well
• Continue to heat for another few minutes, stirring constantly. 

Miso Soup

6 carrots, sliced diagonally

6 celery, sliced diaganally

8-12 oz shitake mushrooms, sliced

1 medium sized rutabaga or turnip, cubed
6 cups vegetable broth

4 cups water

2  T soy sauce
8 oz tofu, cubed
6 scallions, chopped

1 cup miso paste

• Place first 7 ingredients in a large stock pot, and bring to a boil
• Simmer for 20-30 min, until vegetables are soft
• Take out one cup of the broth and in a separate bowl, mix with the miso paste and set aside
• Add tofu and scallions to the stock pot and simmer for 5 more minutes
• Add miso paste mixture, stir well, and remove from heat

Deviled Potatoes

8-10 red potatoes, cut in half lengthwise
4 T cashew mayo
1 T mustard
1 T minced onion
1/2 tsp garlic powder
2-3 dashes hot sauce
dash turmeric
black salt, to taste (optional)
salt and pepper to taste
paprika

• Cut potatoes in half and place face down on a non-stick or lightly greased pan
• Bake at 350 for 45 minutes, until soft
• When potatoes have cooled off slightly, scoop out some of the inside of each potato, and place in a medium size bowl
• Mash the potatoes well and add the remaining ingredients except paprika
• Mix well, until smooth
• Fill each potato with some of the mixture 
• Sprinkle with paprika and serve warm

Quinoa Stuffed Peppers

6 red or orange bell peppers
2 cups cooked quinoa
1 26 oz jar tomato sauce
1 onion, chopped
6 cloves garlic, minced
1 medium eggplant, diced
2 medium zucchini, diced
1 10 oz pack mushrooms
1 tsp oregano
1 tsp basil
salt and pepper to taste
vegetable broth

• Saute onion and garlic in vegetable broth until soft
• Add zucchini, eggplant, and mushrooms
• cook over medium heat, until most of the liquid has evaporated
• Add quinoa, tomatoes and spices and continue to heat for a few more minutes
• Cut peppers in half and fill them with quinoa-vegetable mixture
• Bake for 20 minutes at 350

Sweet And Spicy Chipotle Chilli

1 onion, chopped
4 garlic cloves, minced
1 28 oz can chopped tomatoes
1 cup soaked kidney beans or 1 15 oz can kidney beans, drained and rinsed
4 medium sized sweet potatoes, cut into chunks
1/2 T chili powder
1 tsp liquid smoke
1 tsp oregano
1 tsp basil
McCormick chipotle chile pepper, to taste
1 1/2 cups vegetable broth

• Saute onions and garlic in vegetable broth or water, until soft
• Add tomatoes and spices and heat for 15 more minutes
• Add remaining ingredients and bring to a boil
• Simmer covered until beans are soft, about two hours
• Add more chipotle chile pepper, if desired, for an extra spicy dish
• Serve over rice

Creamy Vegetable Soup

1 cup dried split peas
8-10 cups water
4 onions
6 medium zucchini
1 bunch collards
7 carrots
10 celery stalks
1 10 oz pack mushrooms
1/2 cup cashews
2 T vegetable seasoning

• Chop up 3 carrots, 4 celery, and mushrooms and saute in water or vegetable broth
• Set aside sauteed veggies
• Place split peas in a large pot, add 4 cups of water and turn heat on high
• Add whole onions, zucchini and collards to pot, and cover it
• Place 4 carrots, 6 celery stalks, and vegetable seasoning in blender with 2 cups of water
• Blend well and add to pot
• Bring to a boil, then simmer until zucchini and onions are soft
• Remove zucchini, onions, collards, and split peas from pot and blend well in batches
• Return blended mixture to pot, and add the sauteed veggies
• Place cashews and 1 cup of water in blender, blend well, add to pot, and mix well
• Add water if needed, and simmer for a few more minutes