🌱 Hearty & Healthy Lentil Soup (Vegan/Vegetarian)

• Avocado Oil cooking spray
• 1 cup chopped yellow onion
• 1 cup chopped celery
• 1 cup chopped turnip (peeled first)
• 2 1/2 cups chopped sweet potato (peeled first)
• 1 tbsp. minced garlic
• 1 tsp. salt
• 2 tsp. dried thyme
• freshly ground black pepper
• 1 cup orange lentils, rinsed and drained
• 1 cup brown lentils, rinsed and drained
• 1 tbsp. turmeric
• 1 tsp. ground ginger
• 1 tsp. cumin
• 1 tsp. crushed red pepper flakes
• 2 - 32 oz. boxes low sodium vegetable broth
• 1 cup plain almond milk
• 1 cup baby spinach, stems removed and roughly chopped
• 2 tbsp. freeze-dried parsley

Heat a large soup pot over medium heat.  Generously spray with avocado oil spray.  Add the onion, celery, turnip and sweet potato and cook, stirring occasionally, about 8 minutes, until the veggies are starting to soften.  During this process, you can add a small amount of water or vegetable broth to the veggies if you are concerned with them sticking or burning.

Add the minced garlic, salt and thyme to the pot and generously season with freshly ground black pepper.  Stir to combine and allow to cook for another 2 minutes, stirring often.

Add the lentils, turmeric, ginger, cumin and red pepper flakes to the pot and pour the broth over the top.  Bring soup to a boil and then reduce heat to a simmer.  Cover the pot and allow to simmer for 30 minutes covered.

Remove pot from the heat and stir in the almond milk, spinach and parsley.  Continue to stir until the spinach is wilted, about a minute.

Serve immediately, or return pot to low heat and keep uncovered on low until ready to serve. Enjoy!

Yields six 2-cup servings: 267 calories, 1.5 grams fat, 16 grams protein & 34 net carbs per serving.

Optional: Serve with a sprinkling of Vegan Parmesan.  Yum!

🍲 🌱 White Bean Noodle Soup 🌱 🍲

• Avocado oil cooking spray
• 1 cup chopped yellow onion
• 1 cup chopped celery
• 1 cup chopped baby carrots
• 1/2 tsp. salt, divided
• 1/2 tsp. ground turmeric
• 1/2 tsp. crushed red pepper
• 1/2 tsp. garlic powder
• freshly ground black pepper
• 1 bay leaf
• 1 - 15 oz. can white beans, rinsed and drained
• 3 cups dry protein+ farfalle pasta (approx. 8 oz.)
• 1 tbsp. freeze-dried minced parsley
• 64 oz. reduced sodium vegetable broth

Warm a soup pot over medium heat and generously spray with avocado oil.  Add the onion, celery and baby carrots and season with 1/4 tsp. salt.  Cook, stirring occasionally, until onions are translucents and veggies are softened, about 5 minutes.

Add the turmeric, crushed red pepper, garlic powder, the remaining1/4 tsp. salt, bay leaf and generously season with freshly ground black pepper.  Stir to mix well.

Add the beans, dry pasta, broth and parsley to the pot and stir to combine.  Raise the heat to high to bring the soup to a boil and then adjust the heat down to a simmer and allow to simmer, uncovered,  for 25 minutes, until pasta is tender.  Remove bay leaf before serving.  Enjoy!

Serves 6.  Each 1 3/4 cup serving yields 198 calories, 11 grams protein, 37 net carbs, 0.7 grams fat.

Optional: Enjoy with a sprinkling of nutritional yeast over the top.

Veggie Quinoa Bean Soup 🌱🍲

• Avocado oil spray
• 1 red onion, chopped
• 3 celery stalks, chopped
• 1 small zucchini, chopped
• 1 small yellow squash, chopped 
• 1 green bell pepper, chopped
• 2 carrots, peeled and chopped
• 2 tbsp. crushed garlic
• 1 - 28 oz. can petite diced tomatoes
• 1 cup dry quinoa, rinsed 
• 6 cups reduced sodium vegetable broth
• 1 tsp. salt
• 1/2 tsp. dried thyme
• 1 tsp. Italian seasoning
• 2 bay leaves
• 1/2 tsp. crushed red pepper
• freshly ground black pepper
• 1 - 15.5 oz. can white beans, rinsed and drained
• 1 cup fresh kale, chopped, thick stems removed

Heat a soup pot over medium heat and generously spray with avocado oil spray.  Add the onion, celery, zucchini, squash, bell pepper and carrots to the pot. 

Cook, stirring occasionally, until onion becomes translucent and other veggies are softened, about 5 minutes.  Add the garlic to the pot and cook for another minute, stirring continuously to avoid the garlic from burning.  Pour in the tomatoes and stir to combine.  Season with salt, thyme, Italian seasoning, bay leaves and crushed red pepper.  Generously season with freshly ground black pepper. Bring to a simmer and allow to simmer for 4-5 minutes.

Add the quinoa to the pot and pour in the broth.    Bring the soup to a boil, then reduce heat to a simmer and cover.  Let simmer covered for 25 minutes.

Remove lid and add the beans and chopped kale.  Allow to continue to simmer, uncovered, for 10
minutes.

Yields 6 servings, 2 1/3 cup each:  253 calories, 3 grams fat, 11 grams protein, 41 net carbs.  ENJOY!

Beyond Stuffed Bell Peppers 🌱🌶 🌱

• 6 bell peppers, tops and insides removed
• 1 cup reduced sodium vegetable broth
• avocado oil spray
• 1 red onion, chopped
• 1 tbsp. minced garlic
• 1 - 16 oz. package Beyond Beef
• 1 tsp. lite salt
• 1 tsp. garlic powder (I use Flavor Gods)
• 1 tsp. Italian seasoning
• 1/2 tsp. crushed red pepper flakes
• 1/2 tsp. paprika
• 1/2 tsp. onion powder
• freshly ground black pepper
• 3 - tbsp. tomato paste
• 1 - 28 oz. crushed fire roasted tomatoes
• 1 cup cooked quinoa
• 3 oz. shredded vegan smoked provolone cheese

Preheat oven to 400F. Pour the vegetable broth into a 9x13 baking dish.  Slice 4 piercings into the bottom of each seeded bell pepper and place them into the pan. Lightly season the insides of each pepper with salt and freshly ground black pepper.

Heat a large skillet over medium heat and spray with avocado oil spray.  Add the chopped onion and cook until starting to get translucent, about 4 minutes.  Add the minced garlic and continue to cook for another minute, stirring frequently.  Add the Beyond Beef to the pan and season with the salt, garlic powder, Italian seasoning, crushed red pepper, paprika, and onion powder and generously season with freshly ground black pepper.

Cook, breaking the Beyond Beef up with a wooden spoon, until cooked through, about 5 minutes.  

Stir the tomato paste and crushed tomatoes into the pan and stir to combine.  Reduce heat and simmer for 10 minutes.

Add the cooked quinoa to the pan, stir to combine, and allow to continue to simmer for 5 minutes.

Spoon the mixture into the bell peppers evenly.  Cover the dish with foil and pop into the oven for 25 minutes.

Pull the dish out of the oven and sprinkle 1/2 oz. of vegan cheese on the top of each pepper and pop the dish back into the oven until cheese is melted, about 5 minutes.  Turn oven to broil and watch to ensure the cheese doesn't burn, broiling for about 3 minutes.

Let them sit for a few minutes and Enjoy! 

Each stuffed pepper yields 315 calories, 16 grams fat, 16 grams protein, and 21 net carbs. 

🌱 Another Take On A Hearty Vegan Breakfast Muffin 🌱

• avocado oil cooking spray
• 12 pieces Gardein sliced Italian sausage
• 1 - 12 oz. bottle Just Egg
• 1 tsp. garlic powder
• 1/2 tsp. salt
• 1/2 tsp. crushed red pepper
• freshly ground black pepper
• chopped white onions, green onions and bell peppers
• 3/4 cup shredded vegan cheddar cheese

Heat oven to 300F.  Spray 12 silicone muffin cups (or a muffin pan) with avocado cooking spray.

Pour the Just Egg into a small mixing bowl and mix in the garlic powder, salt and crushed red pepper and season with freshly ground black pepper.  Set aside.

Cook the sausage over medium in a pan, until golden and cooked through, turning a few times, about 5 minutes.  Slice each sausage round into 4 pieces.

Sprinkle the chopped onions and bell peppers into the muffin cups and sprinkle the cheese over the top.  Add the 4 small pieces of sausage into each cup.

Pour the Just Egg over the top, barely covering the ingredients and pop into the oven for 30 minutes.

Each muffin yields: 88 calories, 4 net carbs, 5 grams protein & 5 grams fat.  Enjoy!

Orange Lentil, White & Black Bean Chili (Vegan/Vegetarian)

• avocado oil cooking spray
• 1 yellow onion, chopped
• 1 red bell pepper, chopped
• 1 jalapeno pepper, minced
• 2 tbsp. chopped garlic
• 2 - 14.5 oz. can petite diced tomatoes with basil, garlic & oregano
• 3 tbsp. tomato paste
• 2 cups reduced sodium vegetable broth
• 1/2 tsp. salt
• freshly ground black pepper
• 3 tbsp. chili powder
• 2 tbsp. cumin
• 1 tsp. paprika
• 3/4 cup dry orange lentils, rinsed and drained
• 1 - 15.5 oz. can black beans, rinsed and drained
• 1 - 15.5 oz. can small white beans, rinsed and drained
• 1 - 15.25 oz. can corn, drained

Heat a large pot over medium heat and generously spray with avocado oil spray.  Add onion, red pepper and jalapeno.  Cook until starting to soften, about 4 minutes.  Add the garlic and stir to mix well, cooking for another minute, stirring continuously.  

Add the diced tomatoes, tomato paste and broth to the pot and season with the salt, black pepper, chili powder, cumin and paprika.  Stir to mix well.  Bring mixture to a boil and add the lentils to the pot.  Reduce heat to a simmer and allow to simmer for 20 minutes, until lentils are mostly tender.

Add the black and white beans and corn to the pan and stir to combine.  Return to a simmer, cover pot and allow to simmer covered for another 30 minutes, stirring occasionally.

Serves 6.  Each 1.5 cup serving yields 312 calories, 1.5 gram fat, 16.6 grams protein and 37 net carbs.

If desired, serve with shredded vegan cheese and diced fresh avocado.

Southwestern Vegan Stuffed Peppers 🌱

• 1 cup uncooked washed & rinsed quinoa
• 2 cups reduced sodium vegetable broth
• 4 large bell peppers, washed, seeded and sliced in half lengthwise 
• salt & freshly ground black pepper
• 1 - 15 oz. can black beans, rinsed and drained
• 1 - 10 oz. can sweet corn, drained
• 1 1/2 cups salsa, divided
• 1 tbsp. nutritional yeast
• 1 tbsp. ground cumin
• 2 tsp. chili powder
• 2 tsp. garlic powder
• 1/2 tsp. salt
• 1/2 tsp. ground coriander

Add the broth to a sauce pan and bring to a boil.  Stir in the quinoa and return to a boil.  Cover the pan and reduce heat to a simmer.  Simmer for 15 minutes or until liquid is absorbed.  Set aside.

Preheat oven to 375F.  Spray two baking dishes with cooking spray.  

Pour 1 cup of the salsa into the dishes and smooth it into a thin layer.  Lay the halved peppers on top and lightly season with salt and fresh ground black pepper.

In a large bowl, combine the beans, corn, cooked quinoa, remaining 1/2 cup of salsa and season with nutritional yeast, cumin, chili powder, garlic powder, salt and coriander.  Stir everything to mix well.

Stuff the halved peppers with the quinoa, bean, corn mixture.  Cover the dishes with foil and pop into the oven for 30 minutes.  

Remove the foil and continue to bake for more 20 minutes.

Serve hot with diced avocado and chopped red onion.  ENJOY!

Each 1/2 pepper yields approximately: 165 calories, 2 grams fat, 26 net carbs, 6.5 grams protein.

Plant Based Breakfast Muffins 🌱

• 1 - 12 oz. bottle Just Egg
• 1 tsp. garlic powder
• 1/4 tsp. crushed red pepper flakes
• 1/2 tsp. salt
• freshly ground black pepper
• 2 Beyond Sausage Hot Italian Links
• 1/3 cup chopped red onion
• 1/3 cup chopped bell pepper
• olive oil spray

Preheat oven to 300F.  Spray a muffin tin or 12 silicone muffin cups with olive oil spray.

Pour the just egg into a small mixing bowl and season with garlic powder, crushed red pepper, salt and freshly ground black pepper.  Whisk together and set aside.

Heat a small skillet over medium heat and lightly spray with olive oil spray.  Crumble the sausage links into the pan using your hands.  Cook for about 4 minutes, breaking it up with a wooden spoon, until cooked through.  Drain any excess fat through a colander and/or with paper towels.

Sprinkle the chopped onion and chopped bell peppers evenly into the muffin cups.

Sprinkle the cooked beyond sausage over the top and pour the eggs to just barely cover the ingredients. 

Pop them into the oven for 30 minutes, or until set.  Move the muffins to a cooling rack and enjoy warm!

Each muffin yields: 81 calories, 10 grams fat, .83 net carbs, 6 grams protein.