Recipes
Our House Dressing has been a guest favourite for years. Enjoy it over salads or steamed vegetables. It should keep for two weeks in your refrigerator. Makes about 2 cups
INGREDIENTS
1 cup sunflower oil or grape seed oil
2 tablespoons toasted sesame oil
¼ cup tamari (natural soy sauce)
¼ cup lemon juice
1/3 cup sesame tahini
2 cloves garlic
½ tablespoon dry mustard powder
½ teaspoon salt
½ tablespoon chili powder
pinch cayenne
½ cup water
METHOD
Combine all ingredients and blend using a standard blender or immersion blender.
This bright autumn dairy-free butternut squash soup is simple and inexpensive to prepare, and it’s great for fall-time family dinners, Thanksgiving dinners, or casual get-togethers with friends. This recipe is incredibly versatile, so feel free to add fresh herbs, spices, or even nuts of your choice. You might also have it paired with a sandwich.
INGREDIENTS
2 tablespoon olive oil
2 large garlic cloves (finely chopped)
1 cup yellow onion (finely chopped)
2 celery stalks (chopped)
2 large carrots (finely chopped)
8 cups butternut squash (peeled, seeded, and chopped into 1-inch cubes)
4 cups vegetable stock
1 cup plain unsweetened soy milk (plus more if desired)
Salt (to taste)
Pepper (to taste)
METHOD
Gather the ingredients. In a large stockpot over medium heat, heat the olive oil and sauté the garlic, onions, and celery, stirring often, until soft and fragrant–about 5 minutes.
Add the carrots, butternut squash, and vegetable stock. Bring to a boil, then reduce the heat to low and simmer until all of the vegetables are tender–about 30 to 40 minutes.
Working in batches, transfer the soup to a blender and process until smooth. Return the soup to the pot.
Stir in the soy milk, salt, and pepper, and cook until desired temperature and consistency, adding more soy milk as desired. Serve hot.
These Black Bean Stuffed Sweet Potatoes come together with just a few simple ingredients and make for a filling and delicious Vegan dinner!
INGREDIENTS
4 medium- large sweet potatoes
1/2 cup of Cashew Cream Sauce (you could also use sour cream or plain greek yogurt if not vegan)
1 teaspoon of lime juice
1/2 teaspoon of ground black pepper
1/2 of a medium red onion, finely diced (about 1 cup diced)
1 1/2 tablespoons of oil (I used olive oil)
1/4 teaspoon of garlic powder
1/4 teaspoon of onion powder
1/4 teaspoon of cumin
1/4 teaspoon of chili powder
1/2 teaspoon of sea salt
1 15oz can of black beans, drained and rinsed
For Serving:
1/2 an avocado, chopped
handful of cilantro, chopped
METHOD
Pre-heat oven to 350 degrees F. Place the sweet potatoes on a lightly greased baking tray and bake for 55-65 minutes or until a fork can easily be inserted into the flesh of the potatoes.
Prepare the cream sauce by whisking together the cashew cream sauce, lime juice, and black pepper. Set aside.
When the sweet potatoes have about 10 minutes left, heat the oil in a skillet over medium heat and then add in onion. Saute for 5 minutes until the onions begins to become translucent. Add in the spices stir and cook for an additional 3 minutes.
Add the black beans to the skillet and toss to combine. Continue to cook, stirring frequently, until the black beans are fully heated through. About 5 minutes. Take off of heat and set aside.
Once the sweet potatoes are done baking, let cool slightly. Once cool, cut the sweet potatoes open and shred the flesh from the skin so that the inside is mashed and easy to scoop out.
Evenly spread the black bean mixture, avocado, cilantro, and cashew crema sauce on top of the 4 sweet potatoes. Serve immediately and enjoy!
Chickpeas make the crust of this hearty pie colourful, fragrant and dense. Though the ingredients are many, a lot are pantry staples and the dish comes together easily for an impressive entree.
INGREDIENTS
2 tablespoons vegetable oil
1 onion diced
1 carrots diced
1 clove garlic minced
1/4 teaspoon cinnamon
1/4 teaspoon ground coriander
1/4 teaspoon ground cumin
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon cayenne pepper
1 yellow pepper diced
1 red pepper diced
1 zucchini diced
3 cups small cauliflower florets
1 cup rinsed drained canned chickpea
1 cup tomato pasta sauce
1 tablespoon lemon juice
1 cup frozen peas
2 tablespoons fresh coriander chopped
2 tablespoons fresh parsley chopped
2 tablespoons almond butter
2 tablespoons peanut butter
Chickpea Crust:
1 cup rinsed drained canned chickpea
1/3 cup cold butter cubed
1 teaspoon salt
1/2 teaspoon ground cumin
1/2 teaspoon turmeric
1 1/2 cup all-purpose flour
1 tablespoon milk
1 tablespoon soy milk
METHOD
In large saucepan, heat oil over medium heat; fry onion, carrot, garlic, cinnamon, ground coriander, cumin, salt, pepper and cayenne, stirring often, until softened, about 5 minutes.
Add yellow pepper, zucchini, cauliflower and chickpeas; fry, stirring often, until pepper is softened, 8 minutes.
Add pasta sauce and lemon juice; cover and simmer over low heat until vegetables are tender, 20 minutes. Stir in peas, fresh coriander and almond butter; let cool. (Make-ahead: Refrigerate in airtight container for up to 24 hours; to continue, let stand at room temperature for 20 minutes.)
Chickpea Crust: Meanwhile, in food processor, pulse together chickpeas, butter, 3 tbsp (50 mL) cold water, salt, cumin and turmeric until crumbly. Add flour; pulse until combined.
Turn out onto floured surface; knead until smooth, about 2 minutes. Cut in half; roll out each to 10-inch (25 cm) circle. Line 9-inch (23 cm) pie plate with 1 of the circles; spoon in vegetable mixture. Lightly brush pastry edge with some of the milk. Top with remaining pastry; trim edge. Using tines of fork, press edges together to seal and crimp. Brush top with remaining milk; slash steam vents.
Bake in bottom third of 400°F (200°C) oven until golden brown, about 40 minutes. Let stand for 5 minutes before cutting. (Make-ahead: Let cool; cover and refrigerate for up to 2 days. Loosely cover with foil; reheat in 350°F/180°C oven for about 1 hour and 15 minutes.)
This vegetarian soup brims with flavour — and nutrition. Spinach and lentils make it an excellent source of folate, carrots are an excellent source of beta-carotene and lentils are a high source of fibre. Serve with whole grain bread and follow with frozen yogurt and fruit.
INGREDIENTS
1 tablespoon vegetable oil
4 green onions chopped
3 carrots chopped
1 potato peeled and chopped
1 tablespoon tomato paste
2 teaspoons mild curry paste
2 1/2 cups vegetable stock
2 1/2 cups water
1 cup dried red lentils
2 cups packed fresh baby spinach
METHOD
In large saucepan, heat oil over medium heat; fry chopped green onions, carrots and potato, stirring occasionally, until onions are softened, about 4 minutes. Stir in tomato paste and curry paste.
Add stock, water and lentils; bring to boil. Reduce heat, cover and simmer until lentils are tender, about 12 minutes. Stir in spinach.
https://www.canadianliving.com/food/recipe/20-minute-lentil-soup-2
Vegan, gluten-free, nut-free. Mashed chickpeas create a texture very similar to flaked chicken and the sauce gets a boost from a creamy eggless mayonnaise. I’ve also added a hefty amount of crunchy vegetables like celery, green onion, pickles, and bell peppers to give it a great crunch and loads of fibre. Serve this salad in pieces of Boston or Bibb lettuce, in a wrap or sandwich, or on crackers. If you have a picnic or road trip in store you’ll be happy to know that it packs well. Recipe is lightly adapted from The Oh She Glows Cookbook.
INGREDIENTS
1 (14-ounce/398 mL) can chickpeas, drained and rinsed
2 celery stalks, finely chopped
3 green onions, thinly sliced
1/4 cup finely chopped dill pickle
1/4 cup finely chopped red bell pepper
3 tablespoons (45 mL) store-bought or homemade vegan mayonnaise
1 garlic clove, minced
1 1/2 teaspoons (7.5 mL) yellow mustard
2 teaspoons minced fresh dill (optional)
1 1/2 to 3 teaspoons (7.5 to 15 mL) fresh lemon juice, to taste
1/4 teaspoon fine sea salt, or to taste
Freshly ground black pepper
METHOD
In a large bowl, mash the chickpeas with a potato masher until flaked in texture.
Stir in the celery, green onions, pickles, bell peppers, mayonnaise, and garlic until combined.
Now, stir in the mustard and dill, and season with the lemon juice, salt, and pepper, adjusting the quantities to taste.
Serve with toasted bread, on crackers, wraps, or on top of a basic leafy green salad. Or just enjoy it all on its own!
This 30 minute squash coconut curry is fast, easy, and super healthy. With coconut milk, curry paste, peanut butter, cilantro, tomatoes, and squash. This makes 6 (HUGE and very filling) servings.
INGREDIENTS
6 cloves garlic
2 tablespoons minced ginger
2 teaspoons olive oil
1 teaspoon each curry powder and chili powder
1/2 teaspoon each turmeric and cayenne pepper
5–6 cups peeled, chopped squash (I used kabocha – butternut would be good, too)
1 15-ounce can thick coconut milk
3 tablespoons red curry paste (I used Massaman curry paste)
3 tablespoons creamy peanut butter
1/2 tablespoon honey
2 15-ounce cans fire roasted diced tomatoes
1 1/4 cup light bulgur, uncooked
cilantro for topping
METHOD
Cook bulgur according to package directions. Set aside.
Heat the olive oil in a large skillet over medium heat. Add the garlic and ginger. Saute for 2-3 minutes, until soft and fragrant.
Sprinkle the dry seasonings (curry, chili, turmeric, cayenne) over the squash and toss to combine. Pour the coconut milk into the skillet and whisk the curry, peanut butter, and honey into the coconut milk until smooth. Add the seasoned squash and tomatoes. Cover and simmer for 10-15 minutes or until squash is tender but not mushy. Remove from heat and let stand for 10 minutes (the sauce will thicken).
Add the bulgur to the skillet and mix well, or serve the curry over individual servings of bulgur. Add chopped cilantro just before serving.
NOTES
Depending on your curry paste, you might want to add a little extra salt. Three tablespoons of Massaman curry paste was just spicy enough to give it a little kick, but if you don’t like spicy, go easy on the curry paste or choose a mild variety.
This 3-Ingredient Chia Pudding is made with almond milk, chia seeds & sweetener of choice; it’s a healthy snack loaded with protein, fibre and healthy fats! Serves 4.
INGREDIENTS
8 tablespoons chia seeds
2 cup almond milk or milk of choice
4 teaspoon honey or other sweetener, optional
Strawberries or other fruits for topping
METHOD
Pour ingredients into a jar and mix well. Let settle for 2-3 minutes then mix again very well until you see no clumping.
Cover the jar and store in fridge overnight or for at least 2 hours.
When you’re ready to eat it, top with your favorite fruit and enjoy cold!
Notes
Substitutes: You can use any milk of choice. You can also use any sweetener of choice.
Storage: Store the chia pudding in a mason jar or Tupperware for up to 1 week in the fridge.
An inspired take on Japanese miso soup with tofu, green onion, and loads of greens. Just 15 minutes from start to finish, and so flavourful and comforting.
INGREDIENTS
4 cups vegetable broth (use dashi for more traditional miso soup // see notes above)
1 sheet nori (dried seaweed // optional // cut into large rectangles // 1 sheet yields 1/4 cup)
3-4 Tbsp white or yellow miso paste (fermented soy bean or chickpea paste) with or without bonito (fish flavour, though bonito makes it non vegan-vegetarian-friendly)
1/2 cup chopped green chard or other sturdy green
1/2 cup chopped green onion
1/4 cup firm tofu (cubed // use silken tofu for more traditional miso soup)
METHOD
Place vegetable broth in a medium sauce pan and bring to a low simmer.
In the meantime, place miso (starting with lesser end of range) into a small bowl, add a little hot water and whisk until smooth. This will ensure it doesn’t clump when added to the soup later. Set aside.
To the broth add chard (or other greens of choice), green onion, and tofu (if using silken, add at the end of cooking) and cook for 5 minutes. Then add nori and stir. Remove from heat, add miso mixture, and stir to combine.
Taste and add more miso or a pinch of sea salt if desired. Serve warm. Best when fresh.
Black beans, corn, cilantro, cheese, and plenty of spices make these vegetarian black bean quesadillas big on flavour and surprisingly filling.
INGREDIENTS
1 15oz.can black beans
1 cup frozen corn kernels
1/2 red onion
1 clove garlic
1/4 bunch fresh cilantro
2 cups shredded cheese
1 batch taco seasoning
10 taco sized tortillas
METHOD
Drain the can of beans and rinse lightly. Place the beans in a large bowl along with the corn (no need to thaw).
Rinse the cilantro, remove the leaves, and chop roughly. Dice the onion and mince the garlic. Add the cilantro, onion, garlic, and shredded cheese to the bowl with the beans and corn. Lastly, mix up a batch of taco seasoning and add to the bowl. Stir everything until evenly mixed.
Place a half cup of the filling on one side of each tortilla and fold over. Cook in a skillet on both sides over medium heat until brown and crispy and the cheesy filling has melted.
To freeze the quesadillas, simply fill each one and place on a baking sheet lined with parchment paper. Place in the freezer for one hour to solidify the quesadillas and then transfer to a freezer bag. To reheat either microwave (for a soft quesadilla) or cook in a skillet on low heat (make sure to use low heat so that the filling has time to thaw and melt before the outside burns).
This vegetarian stuffed acorn squash recipe is beautiful and delicious! The cheesy quinoa filling develops an irresistible crispy top in the oven. Make it for your holiday dinner or serve it on a relaxed weeknight at home. Recipe yields 4 stuffed squash halves.
INGREDIENTS
2 medium acorn squash
2 tablespoons extra-virgin olive oil, divided
1/2 teaspoon fine sea salt, divided
1/2 cup quinoa, rinsed
1 cup water
1/4 cup dried cranberries
1/4 cup raw pepitas (hulled pumpkin seeds)
1/4 cup chopped green onion
1/4 cup chopped fresh flat-leaf parsley, plus 1 tablespoon for garnish
1 clove garlic, pressed or minced
1 tablespoon lemon juice
3/4 cup grated Parmesan cheese
1/2 cup crumbled goat cheese or feta
METHOD
Preheat the oven to 400 degrees Fahrenheit and line a large, rimmed baking sheet with parchment paper for easy clean-up.
To prepare the squash, use a sharp chef’s knife to slice through it from the tip to the stem. I find it easiest to pierce the squash in the center along a depression line, then cut through the tip, and finish by slicing through the top portion just next to the stem. Use a large spoon to scoop out the seeds and stringy bits inside, and discard those pieces.
Place the squash halves cut side up on the parchment-lined pan. Drizzle 1 tablespoon of the olive oil over the squash, and sprinkle with 1/4 teaspoon of the salt. Rub the oil into the cut sides of the squash, then turn them over so the cut sides are against the pan. Bake until the squash flesh is easily pierced through by a fork, about 30 to 45 minutes. Leave the oven on.
Meanwhile, cook the quinoa: In a medium saucepan, combine the rinsed quinoa and water. Bring the mixture to a boil over medium-high heat, then reduce the heat as necessary to maintain a gentle simmer. Simmer, uncovered, until all of the water is absorbed, 12 to 18 minutes. Remove the pot from the heat and stir in the cranberries. Cover, and let the mixture steam for 5 minutes. Uncover and fluff the quinoa with a fork.
In a medium skillet, toast the pepitas over medium heat, stirring frequently, until the pepitas are turning golden on the edges and making little popping noises, about 4 to 5 minutes. Set aside.
Pour the fluffed quinoa mixture into a medium mixing bowl. Add the toasted pepitas, chopped green onion, parsley, garlic, lemon juice, the remaining 1/4 teaspoon salt, and the remaining 1 tablespoon olive oil. Stir until the ingredients are evenly distributed. Taste and add additional salt, if necessary.
If the mixture is very hot, let it cool for a few minutes before adding the Parmesan cheese and goat cheese. Gently stir the mixture to combine.
Turn the cooked squash halves over so the cut sides are facing up. Divide the mixture evenly between the squash halves with a large spoon. Return the squash to the oven and bake for 15 to 18 minutes, until the cheesy quinoa is turning golden on top.
Sprinkle the stuffed squash with the remaining 1 tablespoon chopped parsley, and serve warm.