Vegetarian Crock Pot Chili
2 Tablespoons Oil (Olive, Canola, or Coconut)
3 cups chopped onion (white or red)
3 cups chopped green pepper
2 cups chopped celery
4 - 16 oz cans Pinto Beans, drained and rinsed
2 - 28oz cans whole tomatoes
2 - 6oz cans tomato paste
3 cups water
2 cups sliced fresh mushrooms
2 Tablespoons Chili Powder (more or less to taste)
1 Tablespoon ground Cumin
2 Teaspoons oregano
1 Teaspoon pepper
1 - 16 oz pkg firm tofu (optional)
Place all ingredients except tofu in a large crock pot. Cook on low (6-8 hours) or high (4-6 hours).
20 minutes before serving, with a potato masher, mash the whole tomatoes (don't have to take them out of the crock pot, just press the masher into the crock a few times)
If Tofu is desired, open package and wrap tofu in paper towels. Press lightly to remove any excess moisture. Cube tofu into about 1/2" cubes. Gently stir into chili.
Cover and warm, stirring gently, till tofu is warm.
Serve with a side of whole grain wild rice, brown rice, or quinoa. Or serve on top of prepared spaghetti squash with some marinara for a version of 3 way chili.
Top with vegetarian cheese if desired.
1 whole grain tortilla OR one large Romaine lettuce leaf, washed and patted dry
1-2 oz vegetarian cheese, sliced thin
1/4 Red pepper, seeded, and thinkly sliced lengthways
1-2 cups mixed prepared Romaine lettuce and baby Spinach leaves
1 Tablespoon Honey Mustard
1 Tablespoon mashed advocado
On the tortilla or the lettuce leaf, spread hummus, layer the cheese, sliced pepper, and mixed lettuce to fill. Top with mustard. Start to fold and roll tortilla/lettuce leaf. Spread the mashed advocado near where the seams will meet up to help seal the wrap, and finish rolling up the wrap.
Eat with a piece of fruit or some berries.
Black Bean Salsa
1 15 oz can petite diced tomatoes -undrained
1 15 oz can black beans, drained and rinsed
1 cup frozen corn
2-3 green onions, finely diced
1 teaspoon ground cumin
3/4 cup loosely packed chopped cilantro
In a large bowl, combine diced tomatoes, tomato juice, black beans, frozen corn, green onions, cumin, cilantro. Cut lime in half, and squeeze juice into salsa. (If you like more lime juice, use another lime). Add sea salt to taste.
Cover and let set overnight in refrigerator to let the flavors meld.
Spaghetti Squash Supreme
1 large spaghetti squash
1 - 16oz Box Firm tofu (optional)
1 small red onoin, chopped
4-6 medium mushrooms, rinsed and chopped
2 cloves garlic, minced
1 small red bell pepper, seeded and finely diced
1 small green bell pepper, seeded and finely diced
1 -15 oz can petite diced tomatoes
1 cup chopped spinach - tightly packed in measuring cup
4-8 oz vegetarian cheese
To prepare Spaghetti Squash, cut in half. Scoop out seeds with a spoon. Put in a large dutch oven or pot, skin side down/cut half up, with about 1 2 inches of water. Simmer on stovetop till tender, about 30 minutes. Remove squash from pot, and fluff strands with a fork. Scrape strands out into a bowl.
In a large pan, heat oil. Saute all vegetables till tender but not too mushy. Remove tofu from package, wrap in a paper towel and press lightly to remove moisture. Cube into 1/2" cubes. Add to pan with vegetables. Heat till tofu is warm, stirring gently.
Mix tofu/vegetable mixture into the spaghetti squash.
Grate cheese and sprinkle on top.
Creamy Corn Potato Soup
Oil (oilive, canola, or coconut)
1-2 cans of corn.
6 medium to large Red Potatoes, cleaned and diced into about 1/2"cubes
6 carrots, peeled and thinly sliced
1 large red onoin, peeled and finely diced
2 green or red peppers, seeded and finely diced
2 bay leaves
3 teaspoons marjoram
3 teaspoons cumin
2 teaspoons sea salt
2 teaspoons pepper
3 - 32 oz boxes vegetable broth
In bottom of a large stock pot, drizzle oil. Heat slightly. Add vegetables and spices. (Add the 1st can of corn, then rest of veggies. If more corn is desired add the second can). Saute vegetables over medium-low heat for about 15 minutes. Add broth. Heat to a slow boil. Reduce heat and simmer 45 minutes to 1 hour. Remove from heat.
If a creamier texture is desired: Remove about 3/4 of the soup in small batches and blend. Keep the blended soup in a separate bowl till all the batches are blended, then add the blended soup back to the larger pot. OR lightly blend soup in the stock pot with an immersion blender.
Add water if desired to thin to preferred consistency.
1 cup Quinoa, rinsed in a strainer
2 cups water or vegetable broth.
1 medium onion - diced
1-2 garlic cloves, minced.
In a sauce pan over medium heat, put water or broth, and bring to a light boil. Add diced onion, garlic, and Quinoa. Bring back to a slow boil, reduce heat and simmer 15-20 minutes. Remove from heat and fluff.