TF Veggie Dinner Recipes

World's Simplest Pasta

It really doesn't get much easier than this; just add a side of vegetables!

Ingredients

• 500 gr uncooked whole grain spaghetti
• 6 cloves garlic, thinly sliced
• 1/2 cup good olive oil
• 1 red chili pepper or use red chili flakes if you have
• few sprigs of fresh parsley, chopped finely
• freshly ground black pepper
• salt
• Parmesan cheese, grated, to taste

Directions

1. Bring a large pot of water to the boil with salt. Cook the spaghetti and stir every once in a while to make sure the strand are loose. Depending on your pasta type it will need to cook roughly between 10-12 minutes. Make sure the pasta is al dente.
2. Slowly roast the garlic on medium heat in the olive oil. This will take about ten minutes if you do it properly. Put the garlic and oil in a cold pan together and reduce the heat when the olive oil begins to bubble a little bit. Cook and stir until the garlic is golden. Remove from heat.
3. If using chili flakes stir this through the pasta directly. When using fresh chili pepper, make sure it is cut very thinly and stir through the pasta. Pour the olive oil and the garlic on the pasta, sprinkle the parsley and half of the grated cheese on it as well and stir to combine.
4. Serve the pasta with the rest of the Parmesan.

Waffle de Taco

Only serves 1 so you'll need to double up for your family and friends!

Ingredients

• 2 10-12 inch whole wheat flour tortillas
• ¼-1/2 cup shredded cheese- mozzarella, any low-fat cheese (in moderation)
• ¼ cup cooked spicy chicken chorizo crumbles- doesn't have to be chicken
• ½ cup warm cooked black beans- lightly seasoned or unseasoned
• ¼ of a jumbo or ½ of a regular avocado, diced
• some red onion for crunch
• salsa or pico de gallo of your choice, to taste
• a heaping handful of green

• fresh cilantro to taste
• radishes on the side for snacking

Directions

1. Preheat waffle iron to medium high and lightly spray with nonstick cooking oil
2. Place one tortilla on the bottom waffle iron and sprinkle with cheese and chorizo, leaving an approximately two inch gap along the outer edges to prevent crazy spillage. Add the second tortilla and close the lid, pressing firmly down.
3. While the taco is waffling don't waffle, make sure all your fillings are ready to go. Cook until cheese is melted, chorizo is hot, and tortilla is beginning to crisp.
4. Carefully remove waffled tortilla to a cutting board.
5. On one half of the tortilla add black beans, avocado, salsa, greens, onion, and anything else you might want on your taco. Fold in half and then cut in half (this is the easiest way to be able to pick it up and eat it with your hands, uncut it's awkward, cut in quarters fillings tend to spill out.

Stuffed Peppers

6 peppers (any color you prefer)

1 cup red quinoa
½ cup crumbled feta cheese
1 zucchini, chopped
1 bundle asparagus, tough ends trimmed and cut into ½ inch pieces
1 pint grape tomatoes, halved
¼ cup extra virgin olive oil
3 garlic cloves, minced
1 lemon, zest and juice
Salt and pepper to taste

Preheat oven to 400 degrees
Prepare quinoa per packaging instructions.
While quinoa cooks remove tops of peppers and hollow out the inside, removing seeds and membranes. Set tops aside.
In a small bowl mix olive oil, lemon zest and juice, garlic, and a pinch of salt.
In a large bowl add feta cheese, tomatoes, zucchini, and asparagus. Add olive oil mixture and toss lightly. Add quinoa and mix until just incorporated.
Fill peppers with mixture and place in a baking dish, place tops on stuffed peppers.
Bake dish for 30 minutes and ENJOY!!

Total time: 45 minutes
Servings: 6

Spring Pea Soup

This simple soup highlights the flavors of spring with asparagus, watercress, and spring peas with a cashew cream!

Serves: 8

Total Time: 1 hr. 5 min.

Ingredients

Soup

• 3 tablespoons olive oil
• 1 bunch of asparagus, ends trimmed and cut into 1-inch pieces
• 1 large yellow onion, chopped
• 3 stalks of celery, chopped
• 2 cloves of garlic, finely minced
• 8 cups vegetable broth
• 1 bay leaf
• 2 cup fresh or frozen green peas
• 2 cups fresh watercress
• 1 1/2 cups cashew cream (see recipe below soup recipe)
• salt and black pepper
• chopped fresh parsley or micro greens (for garnish)


Cashew Cream
• 3 cups raw cashews
• water

Directions

Cashew Cream
1. Place the cashews in a bowl and submerge in water. Cover and let soak overnight.
2. Once the cashews have soaked, transfer them to a high-powered blender. Cover the cashews with just enough water to submerge. Blend on high for 2-3 minutes or until completely smooth.
3. Strain the cashew cream through a mesh strainer to get rid of any chunky bits if necessary.
4. The cashew cream with store in the refrigerator for about 1 week.

Soup
1. In a large dutch oven or stock pot, heat the olive oil over medium heat. Add the asparagus, onion and celery. Cook until tender, about 12-14 minutes.
2. Stir in the garlic and cook for an additional minute. Add the vegetable broth and bay leaf. Bring to a boil and the reduce the heat to a simmer. Simmer for 40-45 minutes.
3. Remove the bay leaf and stir in the peas. Cook for and additional 5 minutes to warm up the peas.
4. In batches, transfer the soup to a high-powered blender and add the watercress. Blend on high for about a minute each batch and then return to the stock pot.
5. Stir in the cashew cream (see below).
6. Season with salt and black pepper and cook for and additional 20 minutes.
7. Garnish with additional cashew cream and fresh parsley or micro greens. Serve and enjoy!

NOTE: This soup can also be served chilled. Follow all of the instructions up to the garnishing step. Place it in an airtight container and refrigerate for a day before serving.

Rollatini with Eggplant & Quinoa

This will test even the pickiest eaters!

Ingredients

• 1 medium eggplant
• 2 - 3 oz goat cheese
• 1/2 cup cooked quinoa
• 1 egg
• 1 cup arugula
• 2 cups marinara sauce
• Chopped basil
• Salt & pepper
• Freshly grated romano cheese

Directions

1. Preheat oven to 375 degrees F.
2. Slice eggplant lengthwise into 1/4" slices. Bring a pot of water to boil, add eggplant and blanch for 3 - minutes. This will help the eggplant stay nice and tender.
3. While the eggplant is cooking, prepare the filling. Whip together goat cheese, quinoa and egg until smooth. Fold in arugula.
4. Add 1 cup marinara sauce to the bottom of a baking dish. Set aside.
5. Remove eggplant from water, let sit for a minute or two until cool enough to handle.
6. When cool, add 2 tablespoons cheese mixture to one end of eggplant slice. Roll together. Place seam side down in the baking sheet and repeat until no eggplant slices remain.
7. When assembled, spoon additional marinara sauce on each eggplant piece. Sprinkle with additional quinoa and bake for 20 - 30 minutes until sauce bubbles and topping has browned.
8. Removed from oven and top with fresh basil and romano cheese. Transfer to plates and enjoy immediately!

One Pan Veggie Pasta

This truly is a one pan wonder that will easily become a family favorite!

Ingredients

• 2 tbsp olive oil
• 1 medium onion, chopped
• 1 cup cherry tomatoes
• 1 large zucchini, chopped
• 2 fresh ears of corn, cut from the cobs
• 2 cups whole grain pasta (I used penne)
• 1/2 cup mozzarella cheese, shredded
• 4 tbsp coconut oil

Directions

1. Preheat the oven to 400 degrees and bring a pot of water to a boil for the pasta. Boil pasta according to package directions and set aside until ready to use.
2. While pasta is cooking, melt your coconut oil; remove from heat and set aside until ready to use.
3. In a large oven-safe skillet, heat olive oil over medium heat. Add onion, tomatoes, zucchini and corn and stir to coat everything in oil. Sprinkle with salt and pepper and cook for 10-15 minutes, stirring occasionally, until veggies have softened and browned in spots.
4. Once vegetables are cooked, stir in pasta, followed by melted coconut oil and half the shredded cheese. Top pasta mixture with rest of cheese then bake in oven at 400 degrees for 10 minutes.
5. Enjoy!

Minestrone Soup

Try making your own instead of reaching for that processed can of pre-made soup!

Ingredients

• 1 1/2 Tbsp. extra virgin olive oil
• 1 medium onion, chopped
• 1 carrot, sliced into semi-circles
• 2 stalks celery, diced
• 1 ½ cups white potatoes, cubed
• 2 garlic cloves, minced
• 2 cups bite-sized green beans
• 1 (15 oz.) can diced tomatoes
• 3/4 tsp. dried oregano (or 2 - 2 1/2 tsp. fresh)
• 1 ½ tsp. fresh rosemary, chopped
• 1/2 tsp. red chili pepper flakes
• 1 (15 oz.) can cannellini beans, drained
• 4 cups water or no-sodium broth
• 1 1/2 tsp. salt, or to taste
• Parmesan cheese, freshly grated

Directions

1. In large pot, heat oil over medium. Add onion, celery and carrot. Saute for 3 minutes, and then add potatoes and garlic cloves. Continue to saute until onions are nearly translucent, stirring occasionally.
2. Add green beans, diced tomatoes, oregano, rosemary, red chili pepper flakes, beans, water and salt.
3. Bring to a low simmer. Cook 20-25 minutes, or until veggies are tender. Adjust salt and pepper, to taste.
4. Serve, topped with grated Parmesan.

Linguini with Asparagus, Spinach and Artichokes

A vegetarian meal that will bring out the comfort in your meal!

Serves: 4-6

Total Time: 45 min.

Ingredients

• 1 onion, finely diced
• 2 teaspoons Italian seasoning
• Salt
• Black pepper
• Pinch red pepper flakes
• 6 cloves garlic, pressed through garlic press
• 2 tablespoons tomato paste
• ½ cup red wine
• 1 ½ (28 ounce) cans crushed tomatoes (42 ounces total)
• 12 ounces thin asparagus, bottoms trimmed, and cut into small pieces on the bias
• 1 cup frozen, quartered artichoke hearts, thawed
• 2 cups baby spinach
• 2 tablespoons chopped flat-leaf parsley
• 8 ounces (½ package) linguini pasta, cooked according to package instructions
• ¼ cup julienned or torn basil leaves
• Shaved parmesan, for garnish

Directions

1. Place a large, heavy bottom braiser or Dutch oven-style pan over medium-high heat, and drizzle in about 2-3 tablespoons of the oil; once the oil is hot, add the diced onion, and saute that for about 1-2 minutes
2. Add in the Italian seasoning, a couple of pinches of salt and black pepper, and a pinch or two of red pepper flakes, and stir; continue to cook for several more minutes until the onion becomes golden and softened.
3. Next add in the garlic, and once it becomes aromatic, add in the tomato paste, and stir to combine, cooking the mixture for about 1-2 minutes to brown the tomato paste a bit.
4. Add in the red wine to deglaze the pan, and allow it to reduce until it thickens, about 30 seconds-1 minute.
5. Add in the 1 ½ cans of crushed tomatoes, and allow the sauce to gently simmer, with lid partly askew, for about 30 minutes.
6. After 30 minutes, add in the asparagus pieces and the artichoke hearts, and allow the sauce to simmer for 3-5 minutes more, or until the asparagus is crisp-tender; add in the baby spinach and the parsley, and stir to blend, and wilt the spinach into the sauce.
7. Add your cooked linguini into your sauce, and using tongs, carefully toss to coat in the sauce, and serve garnished with fresh julienned basil and shaved parmesan, if desired. (You can also just ladle the sauce over your linguini, as well.)

Homemade Pizza

This pizza can be so versatile with so many options for toppings!

Serves: 6 slices

Total Time: 1 hr.

Ingredients

Crust:

• 1 and ½ cups of whole spelt flour
• 1 teaspoon of organic dry yeast
• ½ cup of water
• 1 pinch of sea salt
• 2 teaspoons of dried thyme (optional)

Tomato sauce:

• 5 to 6 fresh ripe tomatoes
• 1 onion
• 2 cloves of garlic
• 1 teaspoon of coconut oil
• salt, black pepper and nutmeg
• fresh basil

Fillings (ideas):

• red onion
• zucchini
• broccoli
• mushrooms
• pineapple
• red bell pepper
• arugula

Directions

1. Dough: In a bowl, combine dry ingredients (flour, yeast, salt and thyme). Gradually add water as you stir the mixture simultaneously. You can use your hands. Make a dough bowl. Set aside.
2. Tomato sauce: Add 1 sliced onion, 2 cloves garlic, peeled and sliced to a pan with some coconut oil. Sauté and Let the onion begins to color lightly. Add tomatoes and stir. Bring to a boil. When it starts boiling let cook for 10 minutes.
3. After that time add spices and cook for 5 minutes.
4. Remove the pan from the heat, add chop basil and blend the sauce with a food processor.
5. Store the sauce in a clean bowl and let it cool.
6. Place the dough on a floured counter (with baking sheet). Flatten the dough and use a rolling pin. (Note: because we use whole spelt flour and no oil, its hard to flatten, be patient).
7. Place the dough in a pizza tray (use baking sheet too) and bake 10 minutes until its gold and brown.
8. After that time remove pizza and make a fine layer of tomato sauce
9. Now you can add whatever filling you like
10. Bake for 10 minutes and enjoy!

Grilled Eggplant

Go meatless for a change and satisfy your veggie craving!

Serves: 4

Total Time: 15 min.

Ingredients

• 4 Chinese eggplant
• 1/2 teaspoon salt, divided
• 1 tablespoon olive oil
• 1/4 cup tahini
• 1/4 cup water
• 1 tablespoon lemon juice
• 1 clove garlic, chopped
• 1/2 teaspoon za'atar spice
• 1/4 cup sliced red onion
• 1/4 cup chopped cilantro

Directions

1. Slice eggplant vertically and set cut-side up on a baking sheet. Score eggplant in a criss-cross pattern, then sprinkle cut side with 1/4 teaspoon salt. Let rest while you prepare the sauce, and preheat the grill for medium heat.
2. Whisk together tahini, water, lemon juice, garlic, za'atar, and 1/4 teaspoon salt. Taste and adjust spices as needed.
3. When the grill is ready, brush cut side of eggplant lightly with olive oil (too much will cause it to drip and your grill will flare up). Grill cut-side down for about 5 minutes, then turn over and grill on the skin side for about 2 minutes more.
4. Serve with the prepared sauce, red onion, and cilantro scattered on top.

Healthy Fried Rice

Looking for a fast, yet healthy weeknight meal? Well this is it! With delicious vegetables and a few modifications, you'll find this one of your go-to meals.

Ingredients

• ½ small yellow onion, chopped
• ½ cup peppers, chopped (any color is fine)
• ½ cup broccoli, chopped
• ¼ teaspoon minced garlic
• 1½ cups quinoa rice (or brown rice)
• ¼ - ½ teaspoon salt
• 1 large egg

Directions

1. In a pan saute a onion with a little olive oil until slightly browned, add in the remaining vegetables and cook them until al dente ( a little firm, not mushy).
2. Add in the quinoa rice to warm it up and sprinkle in the salt.
3. Create a well in the center of the pan and add in your egg, stirring quickly to cook and get a good scramble.
4. Mix the eggs with the rest of the ingredients to combine and serve.