Quinoa Stuffed Zucchini Boats (Vegan)

• 3 medium zucchini
• 1 link Beyond hot Italian plant based sausage, casing removed
• 1/2 cup chopped bell peppers
• 1/2 cup chopped onion
• 1 tsp. crushed garlic
• 1 - 8oz. can tomato sauce
• 1/2 cup dry quinoa
• 2 cups reduced sodium vegetable broth
• 1 tsp. dried marjoram
• 1/4 tsp. crushed red pepper flakes

Heat a pan over medium heat and spray with cooking spray.  Crumble the plant based sausage into the pan and add the bell peppers, onion and garlic.  Cook until sausage is no longer pink and is cooked through, about 3 minutes.  Stir in the tomato sauce and stir to combine.

Add the quinoa and broth to the pan and bring it to a boil.  Reduce heat to a simmer, cover the pan and allow to simmer for 20-25 minutes until all of the liquid is absorbed, and the quinoa has puffed, stirring a few times while it simmers.  Remove from the heat and stir in the marjoram and crushed red pepper.

Meanwhile, cut the ends off of the zucchini and slice each in half lengthwise. Scoop out the insides leaving about 1/4 inch shell.  Place the zucchini "boats" into a sprayed baking dish and lightly season with salt & freshly ground black pepper. 

Preheat oven to 350F.

Scoop the quinoa mixture into each of the zucchini boats, distributing it evenly.  Cover the dish with foil and bake for 15 minutes.  Uncover the dish and pop it back in for 5 minutes.

Sprinkle vegan (or regular) cheese over the tops and pop back into the oven under the broiler until the cheese is melted and starting to brown, about 2 minutes.

This photo shows the 3 on the left with "regular" cheese for Mike and the 3 on the right with vegan cheese for me!

Yields 2 servings of 3 boats:  392 calories, 6g fat, 20g protein, 11g fiber & 47 net carbs per serving.  (not including cheese)

ENJOY!

Vegan Layered Crunchy Tostada (Crunchwrap)

• 1 burrito size whole wheat low carb tortilla
• 2 fajita size flour low carb tortillas
• 2 tbsp. spicy organic black beans, rinsed & drained
• 1 tbsp. chopped onion
• 1 - 2.5 oz. serving No Evil plant based chorizo, chopped
• 1 tbsp. Siete cashew queso, warmed
• 1 tbsp. Tofutti vegan sour cream
• Taco Bell mild sauce
• shredded iceberg lettuce
• chopped tomato

Preheat oven to 375F.

Place the two fajita size tortillas on a baking sheet lined with parchment paper and lightly spray with cooking spray.  Bake for 9 minutes, flip with tongs and bake for an additional 4 minutes. Set aside until ready to assemble.

Heat a skillet over medium heat and spray with cooking spray.  Add the chopped chorizo, beans and onions, and cook until heated through, about 5 minutes.  Remove from the heat and set aside.

Heat a second skillet over medium heat and spray with cooking spray.  Add the burrito size tortilla to it and cook for 10 seconds to warm, use tongs to flip the tortilla and cook another 10 seconds.  Set the tortilla on a cutting board or work surface.  To assemble, put the chorizo, bean mixture into the center of the burrito size tortilla.  Top with 1 tbsp. warmed queso, spreading it out over the top. Drizzle with taco sauce.  

Top with 1 of the smaller fajita size tortillas. Spread 1 tbsp. of vegan sour cream over the top and sprinkle shredded lettuce and tomato over the top.  

Place the second fajita size tortilla on top.

At this point, you are supposed to fold the edges of large tortilla over the top of the smaller ones to the center to create a crunchwrap before warming it in the skillet.  My large tortilla wasn't large enough, so I skipped that step and warmed it in a skillet just on one side with large tortilla in the pan. Once out of the pan, I used a pizza cutter to cut the extra large tortilla off leaving a layered crunchy tostada without the wrap!

Serve with avocado chunks and more taco sauce.  Y U M ! ! !

1 Crunchwrap yields 343 calories, 33g protein, 25g fiber, 9g fat and 26 net carbs.  I was still able to pick it up and eat it with my hands, although messy!  Vegan Comfort Food!

Vegetable Tortellini Soup (Vegan)

• 1 cup chopped red onion
• 1 red bell pepper, chopped
• 1 cup chopped baby carrots
• 1 cup chopped celery
• 1 medium zucchini, chopped
• 2 tbsp. chopped garlic
• 6 cups reduced sodium vegetable broth
• 1 tsp. dried rosemary
• 1 tsp. dried basil
• 1/2 tsp. dried thyme
• 1/2 tsp. dried oregano
• 1/2 tsp. crushed red pepper flakes
• freshly ground black pepper
• 1 - 9oz. package Kite Hill vegan tortellini

Heat a soup pot over medium heat and generously spray with avocado oil spray.  Add the onion, carrots and celery and cook for 5 minutes, stirring occasionally, until starting to soften.  

Add the bell pepper and zucchini to the pot and continue to cook for another 5 minutes, stirring occasionally.  Add the seasonings and garlic to the pot and stir everything to mix well.  

Add the broth to the pot, increase heat and bring it to a simmer.  Reduce heat and allow to simmer for 20 minutes.  

Increase the heat to medium high and add the tortellini to the pot, give it a stir, bring it back to a simmer and cook for 6 minutes, until the tortellini is cooked through.

Yields four 2-cup servings:  239 calories, 3.5g fat, 7.6g protein, 2.5g fiber, 40 net carbs per serving.  NOTE:  Each serving has 15 tortellini.  YUM!

Vegan Baked Polenta Casserole

• 1 cup polenta
• 4 cups reduced sodium vegetable broth
• 2 tsp. garlic powder, divided
• 1/2 cup finely grated Violife Vegan Just like Parmesan 
• 2 tbsp. Miyoko's Cultured Vegan Butter
• 2 links Beyond Spicy Italian Plant Based Sausage, casings removed
• 1 cup chopped red onion
• 2 red bell peppers, chopped
• 1 tsp. onion powder
• 1/2 tsp. dried oregano
• 1/4 tsp. crushed red pepper flakes
• freshly ground black pepper
• 1 - 24 oz. gar Rao's arrabbiata sauce
• 3 slices Non-Dairy Chao, grated to yield 1/2 cup

Preheat oven to 350F.

Pour broth into a sauce pan and bring it to a boil.  Slowly add the polenta to the pan, whisking constantly as you add.  Add 1 tsp. garlic powder and reduce heat to a simmer.  Allow to simmer for 15 minutes, whisking occasionally. Remove pan from the heat and stir in parmesan and butter.

Pour the cooked polenta into a sprayed baking dish and pop it in the oven for 20 minutes.

Meanwhile,  heat a large skillet over medium heat and spray with cooking spray.  Crumble the Beyond sausage into the pan, breaking it up with a wooden spoon as it cooks for about 5 minutes.  Add the chopped onion and bell pepper to the pan and season with the remaining 1 tsp. garlic powder, the onion powder, oregano and crushed red pepper and generously season with freshly ground black pepper.  Cook until veggies are softened, about 5 minutes.  

Pour the sauce into the pan and stir to combine.  Keep on simmer until ready to assemble.

When the polenta is out of the oven, pour the veggie sauce over the top and sprinkle the Chao over the top. Pop it back in the oven for 20 minutes, until sauce is bubbling and Chao is melted and starting to brown.

Let sit for 5 minutes before digging in!!!  ENJOY!

Yields 6 delicious servings!

Vegan Pasta Salad

• 5 oz. dry Healthy Carb Living rotini pasta
• 1 medium tomato, chopped
• 1 medium red bell pepper, chopped
• 1/4 large red onion, chopped
• 1 - 2.25 oz. can sliced black olives, drained
• 1/4 cup Best Foods vegan mayonnaise
• 1 tbsp. white wine vinegar
• 1/2 tsp. garlic powder
• 1/2 tsp. onion powder
• 1/2 tsp. dried oregano
• 1/4 tsp. crushed red pepper flakes
• 1/4 tsp. salt
• freshly ground black pepper

Cook the pasta according to package directions.

In a large bowl, combine the tomato, bell pepper, onion and olives.  In a small bowl, whisk together the vegan mayonnaise, vinegar and seasonings.

Mix everything together and chill until you're ready to enjoy!

Yields six 1-cup servings:  148 calories, 3g protein, 3g fiber, 8g fat, & 18 net carbs each.

Slow Cooked Vegetable Bean Soup

• 1 lb. dry great northern beans
• 1 leek, white & light green part only, chopped
• 1 red bell pepper, chopped
• 1.5 cups chopped baby carrots
• 1.5 cups chopped red onion
• 1 cup chopped celery
• 1 tbsp. chopped garlic
• 1 - 14.5 oz. can diced tomatoes with basil, garlic & oregano
• 1/2 tsp. ground sage
• 1/2 tsp. ground thyme
• 1 tsp. crushed red pepper flakes
• 1 tsp. Italian seasoning
• 1/2 tsp. salt
• freshly ground black pepper
• 6 cups reduced sodium vegetable broth

Put the beans into a large bowl and cover with water.  Allow to soak for 4 hours.  

Spray your crock pot with cooking spray.  Drain the soaked beans and add them and add all other ingredients to the crock pot.  

Give it a good stir, cover the crock and cook on high for 5 1/2 hours.

Yield six 2-cup servings: 237 calories, 0.2g fat, 16.9g protein, 29.6g fiber & 29.8 net carbs.

Enjoy!

Easy Homemade Baked Bread (vegan)

• 3 1/4 cups unbleached all purpose flour
• 2 tsp. instant dry yeast
• 1 tsp. reduced sodium Himalayan pink salt
• 1 1/2 cups warm water

Add the flour, yeast and salt to a mixing bowl and mix well.  Stir in the water and continue to stir until all the dry is incorporated.  

This took a few minutes using the dough hook on my KitchenAid.

Cover the bowl loosely with a kitchen towel and set the timer for 2 hours.  After 2 hours, the dough should be dotted with bubbles.  

Move the dough to a floured surface and sprinkle with a little flour.

Shape it into a round ball by folding it over a few times.

Cover a cutting board or other flat surface with cling wrap and sprinkle with flour.  Move the dough to this surface and allow to rest for 45 minutes.

Meanwhile, when there is about 15 minutes left on the timer, preheat oven to 450F with a pizza stone inside.  

Use a serrated knife to make a few slits on the top of the dough.  

Sprinkle a little flour on the hot pizza stone and move the dough onto it in the oven. Place a pie dish 3/4 filled with water onto the bottom rack of the oven.

Bake for 30 minutes, until golden brown.  Transfer to cooling rack to to let cool completely before slicing and serving.

Enjoy!