Easy Crock Pot Lentil Taco Chili 🌱 🌮 🍲

• Avocado oil cooking spray
• 1 cup chopped yellow onion
• 1 red bell pepper, chopped
• 1 jalapeno pepper, minced
• 1 tbsp. chopped garlic
• 2 1/2 cups reduced sodium vegetable broth
• 1 - 14.5 oz. can petite diced tomatoes
• 1 - 15.5 oz. can black beans, rinsed and drained
• 1 - 15.5 oz. can white beans, rinsed and drained
• 3/4 cup dry lentils
• 1/2 cup salsa verde
• 1 cup frozen corn
• 1 tbsp. chili powder
• 1 tsp. garlic powder
• 1 tsp. ground coriander
• 1 tsp. ground cumin
• 1/2 tsp. cayenne pepper
• 1/2 tsp. salt
• freshly ground black pepper

Put everything into your crock pot, give it a good stir, and cook on low for 7 hours.

Optional toppings:

• shredded vegan cheese
• chopped red onion
• chunks of avocado
• vegan sour cream or yogurt
• crushed chips 

Yields six 1 & 1/3 cup servings:  286 calories, 0.7 grams fat, 36.8 net carbs, 15.5 grams protein (without toppings).

Baked Spaghetti Squash with Plant Based Sauce 🌱 🍝

• 1 large spaghetti squash
• Avocado oil cooking spray
• 1/2 cup chopped red onion
• 1/2 cup chopped bell pepper
• 1 tbsp. minced garlic
• 2 links Beyond Hot Italian Sausage
• 1 - 14.5 oz. can petite diced tomatoes
• 1/3 cup spicy arrabbiata sauce
• 1 tsp. Italian seasoning
• 1 tsp. crushed red pepper
• 1/2 tsp. onion powder
• 1/2 tsp. garlic powder
• 1/4 tsp. salt
• freshly ground black pepper
• 2 oz. shredded vegan Mozzarella cheese

Preheat oven to 400F.

Slice the spaghetti squash in half lengthwise and remove all seeds and pulp with a spoon.

Spray with avocado oil spray and lightly season with salt and freshly ground black pepper.

Place them in a baking dish face down, skin side up and pop them in the oven for 50 minutes.

When there is about 20 minutes remaining for the squash, heat a skillet over medium heat and spray with avocado oil spray.  Add the onion and bell pepper to the pan, and cook, stirring occasionally, until starting to soften, about 4 minutes.  Add the garlic, and continuously stir for 1 minute.  Crumble the two sausages into the pan and cook for about 5 minutes, until sausage is cooked through  Pour the diced tomatoes and tomato sauce into the pan and season with the Italian seasoning, crushed red pepper, onion powder, garlic powder, salt and freshly ground black pepper and allow the sauce to simmer for 10 minutes.

When the squash is done, pull it out of the oven and carefully turn them over so they are skin side down in the dish.  Use two forks to fluff the spaghetti-like strands, leaving the strands in the shell.

Divide the sauce over the two halves.

Sprinkle 1 oz. shredded vegan cheese over the top of each.  Turn the oven to broil, pop the dish back into the oven and allow to broil until cheese is melted and starting to brown, about 2-3 minutes.

ENJOY!

Spiced Chickpea Tacos 🌮 🌱

• 1 - 15.5 oz. can garbanzo beans, rinsed and drained
• 1/2 tsp. olive oil
• 1/2 tsp. paprika
• 1/2 tsp. garlic powder
• 1/2 tsp. chili powder
• 1/4 tsp. salt
• 1/2 tsp. ground cumin
• freshly ground black pepper
• 4 protein tortillas

In a small bowl mix the paprika, garlic powder, chili powder, salt and cumin and season with freshly ground black pepper.  Stir to mix well.

Heat a skillet over medium heat and add the olive oil.  Add the chickpeas and saute, stirring frequently, about 5 minutes, until they start to brown.

Add the seasonings to the pan and stir to mix well. Continue to saute, stirring frequently, 2-3 more minutes.

Topping Ideas:

• chopped lettuce
• avocado chunks
• chopped onions
• chopped tomatoes
• sliced black olives
• shredded vegan cheese
• salsa

Assemble tacos and enjoy!

Yields 4 tacos. Each taco has 171 calories, 4.7 grams fat, 14.8 net carbs, 12.9 grams protein. NOTE: This does not include any toppings - 1 protein tortillas and 1/4 of the chickpeas per serving only.

Buffalo Quinoa Cauliflower Bake 🌱

• Avocado oil cooking spray
• 3 cups cauliflower florets
• 1 cup quinoa, rinsed and drained
• 1/2 cup plain coconut milk yogurt
• 1 1/2 cups plain unsweetened almond milk
• 1/2 cup Frank's buffalo sauce
• 1 tsp. chili powder
• 1 tsp. ground cumin
• 1/2 tsp. onion powder
• 1/2 tsp. garlic powder
• 1/2 tsp. salt
• 3/4 cup vegan shredded smoked provolone cheese

Preheat oven to 375F.

Spray a 10x7 baking dish with cooking spray.  Add the cauliflower and quinoa to the dish and stir to combine.

In a small mixing bowl, combine the yogurt, almond milk, buffalo sauce, chili powder, cumin, onion powder, garlic powder and salt.  Stir to mix well.

Pour the wet mixture into the dish with the quinoa and cauliflower and stir to combine.

Pop it into the oven and bake for 30 minutes, pull it out, stir and cover the dish with foil.  Pop it back into the oven and continue to cook until the quinoa is puffed up, cauliflower is softened, and most of the liquid has absorbed, about 30 more minutes.   Sprinkle the vegan cheese over the top, turn oven to broil and allow cheese to melt, watching to ensure it doesn't burn, about 3 minutes.

Enjoy!

🌱 🍀 Vegan Slow Cooker Irish Stew 🍀 🌱

• Cooking spray
• 4 carrots, peeled, and sliced into half moons
• 1 red onion, chopped
• 4 celery stalks, chopped
• 1 tbsp. minced garlic
• 1 - 14 oz. bag 3-Color Coleslaw
• 1 lb. creamer potatoes, cut in quarters 
• 1/3 cup pearled barley, rinsed and drained
• 2 bay leafs
• 1 tsp. ground thyme
• 1/2 tsp. caraway seeds
• 1/2 tsp. dried rosemary
• 1 tsp. salt
• freshly ground black pepper
• 7 cups reduced sodium vegetable broth
• 2 - 15.5 oz. cans white navy beans, rinsed and drained
• 1 - 14.5 oz. can petite diced tomatoes
• 1 tbsp. freeze dried parsley

Spray your slow cooker with cooking spray.  Add the carrots, onion, celery, garlic, coleslaw, potatoes, barley, bay leaves, thyme, caraway seeds, rosemary and salt into the crock and generously season with freshly ground black pepper. Give it a good stir and pour the 7 cups of broth over the top.  Cover and cook on low for 7 hours.

Add the beans, tomatoes and parsley to the crock, cover and cook for another hour on low.

Uncover and allow it to simmer for 15 minutes before serving.  Remove bay leaves and adjust seasonings, as needed.  Keep on warm until ready to serve.

Enjoy!  🍀 Happy St. Patrick's Day 🍀! !

🌶 🌱 Vegan Fajita Bowls 🌱 🌶

• 1 tbsp. olive oil
• 1 jalapeno pepper, seeded and minced
• 1 tbsp. crushed garlic
• 1 cup quinoa
• 1 1/2 cups reduced sodium vegetable broth
• 1 - 15 oz. can black beans, rinsed and drained
• 1 - 14.5 oz. can diced fire roasted tomatoes
• 1 cup sweet corn kernels
• 3 tsp. chili powder, divided
• 2 tsp. ground cumin, divided
• 1 tsp. crushed red pepper flakes
• 1 tsp. ground coriander
• 1/2 tsp. salt
• freshly ground black pepper
• 1 tbsp. lightly dried minced cilantro (or 2 tbsp. fresh)
• 1 green bell pepper
• 1 red bell pepper
• 1 small red onion
• avocado, for serving

Heat the olive oil in a medium pan and add the jalapeno and garlic.  Cook, stirring continuously, until fragrant, about 1 minute.

Add the quinoa and broth to the pan and give it a good stir.  Add the beans, tomatoes, and corn to the pan and stir to combine.  Add 2 tsp. chili powder, 1 tsp. cumin, the red pepper flakes, coriander, and salt and season with freshly ground black pepper.  Give it another stir and bring it to a boil.

Cover the pan and reduce heat to a simmer.  Allow to simmer until the quinoa is cooked and liquid is absorbed, about 30 minutes.  Check every 10 minutes, and stir.  Once cooked through, stir in the cilantro.

Meanwhile, slice the bell peppers and the red onion into thin strips.

Heat a saute pan over medium heat and lightly spray with avocado cooking spray.  Add the peppers and onions to the pan and cook until they have started to soften, about 8 minutes.  Stir in 1 tsp. chili powder and 1 tsp. cumin and lightly season with salt and freshly ground black pepper.  Stir to coat the veggies with the spices and keep on warm until ready to serve.

Spoon the quinoa mixture into a bowl and top with the pepper & onion mixture.

Serve with chunks of avocado.

Enjoy!!!  Yields 5 servings:  218 calories, 2 grams fat, 32.5 net carbs, 10 grams protein each (without the avocado).

🍲 Crock Pot Vegan 🌱 White Bean and Quinoa Chili 🌶

• cooking spray
• 1 white onion, chopped
• 1 poblano pepper, chopped
• 4 stalks celery, chopped
• 1 tbsp. minced garlic
• 1/2 cup dry quinoa, rinsed and drained
• 3/4 cup frozen corn
• 2 - 15.5 oz. cans white navy beans, rinsed and drained
• 1 - 32 oz. box reduced sodium vegetable broth
• 1 tbsp. chili powder
• 2 tsp. cumin
• 1 tsp. dried oregano
• 1 tsp. paprika
• 1 tsp. salt
• lots of freshly ground black pepper
• avocado, for serving
• crushed red pepper, for serving

Spray your crock pot with cooking spray and add in all ingredients down to black pepper (don't put the avocado or crushed pepper into the crock).  Give it a stir, cover, and turn it on low for 5 hours.

Yields 6 x 1.5 cup servings - 186 calories,  0.9 grams fat, 24.5 net carbs, 9.7 grams protein per serving.

Enjoy with a sprinkling of crushed red pepper and chopped avocado.

YUMMY!

🌱 Veggie Pasta Fagioli Soup 🍲

• Olive oil
• 2 tbsp. minced garlic
• 1 large red onion, chopped
• 2 carrots, peeled and chopped
• 4 stalks celery, chopped
• 1 1/2 cups dry small elbow pasta
• 8 cups reduced sodium vegetable broth
• 1 - 12 oz. jar salsa
• 1 - 14.5 oz can petite diced tomatoes with garlic & olive oil
• 1 - 10 oz. can Rotel tomatoes
• 1 1/2 tsp. dried basil
• 1 1/2 tsp. dried oregano
• 1/2 tsp. dried ground thyme
• 1 tsp. salt
• 2 bay leaves
• 1 tbsp. freeze dried parsley
• freshly ground black pepper
• 1 - 15.5 oz. can kidney beans, rinsed and drained
• 2 - 15.5 oz cans white navy beans, rinsed and drained

Drizzle a large soup pot with olive oil and heat to medium.  Add the carrots, celery, red onions and garlic to the pot and cook, stirring frequently, until the veggies soften, about 8 minutes.

Add the broth, salsa, tomatoes, Rotel, bay leaves, basil, oregano, thyme, salt and parsley the soup pot with cooked veggies, generously season with freshly ground black pepper, and bring it to a boil.  Reduce heat to a simmer, cover the pot and let it simmer, covered, for 20 minutes.

Meanwhile, heat a pot of water and bring it to a boil.  Add the pasta and cook according to package instructions.  Drain and set aside.

Stir the cooked pasta, kidney beans and white beans into the pot and allow the soup to warm for about 5 minute. Leave on low until ready to enjoy.  Remove the bay leaves and enjoy!

Yields:  10 - 2 cup servings:  256 calories, .5 grams fat, 12.6 grams protein, 35.6 net carbs each. Yum!