Saffron Quinoa with Roasted Vegetables

This recipe was adapted from Alicia Silverstone's Moroccan Cous Cous Recipe from the book The Kind Diet. I love that book, and I also love to adapt recipes. I decided to use quinoa to up the protein, and made a few other tweaks as well. If you are not a quinoa fan, try her cous cous recipe, it is great.

I paired this dish with a new version of my beloved lentil coconut curry soup, for a warming and hearty fall dinner.

Saffron Quinoa with Roasted Vegetables

Ingredients:

1 onion, diced
5 cups vegetables, diced into bite-sized pieces (I used 2 cups zucchini, 1 cup carrot, 1 cup turnip, 1 cup parsnip - you could use sweet potato, squash, and/or beets too)
3 tbsp olive oil
1 tsp salt
1/2 tsp pepper

1 1/2 cups quinoa, rinsed
3 cups vegetable broth
1/2 tsp cumin
1/2 tsp saffron threads
pinch of nutmeg

Directions:

Preheat your oven to 425 degrees.

Prepare the veggies and toss them with the olive oil, salt and pepper. Layer the veggies in a large baking dish and roast in the oven for 30 minutes, mixing them halfway through baking. At thirty minutes, check the vegetables to see if they are cooked through. If not put back in the oven for another 10 minutes or so.

While the vegetables are roasting, start cooking the quinoa.

Rinse the quinoa and put it in a saucepan with the 3 cups of vegetable broth, cumin, saffron and nutmeg. Bring to a boil then lower the heat and simmer for 15 minutes. After 15 minutes, fluff the quinoa and reserve. You can also cook quinoa in a rice cooker, use the same measurements and the white rice setting.

Once the quinoa is ready, and the vegetables are done, mix them together, taste and adjust the seasonings. Serve warm.

For 8 servings. Nutritional information from caloriecount.about.com.

Nutrition Facts

Serving Size 217 g

Amount Per Serving

Calories 211 Calories from Fat 71

% Daily Value*

Total Fat 7.9g 12%

Saturated Fat 1.1g 6%

Trans Fat 0.0g

Cholesterol 0mg 0%

Sodium 604mg 25%

Potassium 493mg 14%

Total Carbohydrates 28.6g 10%

Dietary Fiber 4.3g 17%

Sugars 3.4g

Protein 7.3g

Vitamin A 47% • Vitamin C 21% Calcium 4% • Iron 12%

Nutrition Grade B+

* Based on a 2000 calorie diet

Chai Granola

It's back to school, and the fall weather is just starting to creep in a little. This means all things chai! I love the warming sweet spices. This recipe has a hint of chai that is just right over some vanilla soy yogurt. Feel free to up the spices a bit more if you want a stronger chai flavor.

Chai Granola

Ingredients:

4 cups rolled oats

1/2 cup shredded coconut
1/2 cup raw sunflower seeds or slivered almonds
1/4 cup flax seeds
2 tbsp chia seeds
scant 1/2 tsp salt
1 1/2 tsp cinnamon
1 1/2 tsp allspice
1/2 tsp cardamom
1/2 tsp nutmeg
1/4 tsp ground ginger

1/2 cup maple syrup
1/4 cup coconut oil
2 tsp vanilla

Directions:

Pre-heat your oven to 400 degrees.

Put the oats, coconut, sunflower seeds or almonds, flax seeds, chia seeds, salt, cinnamon, allspice, cardamom, nutmeg, and ground ginger in a large mixing bowl. 

Measure the maple syrup in a measuring cup, and then float the coconut oil in the syrup to measure out the fourth cup of coconut oil. Microwave the maple syrup and coconut oil just long enough for the coconut oil to melt. Add the vanilla to the maple syrup and coconut oil and then pour over the oats and mix well to completely combine.

Coat a large baking dish with cooking spray (I use a large rectangular casserole dish), and then bake for 25 minutes. Stir the granola every 10 minutes while it is cooking, so you get it evenly toasted. Let the granola cool and store in an airtight container.

Makes 12 1/2 cup servings. Nutritional information from caloriecount.about.com.

Nutrition Facts

Serving Size 54 g

Amount Per Serving

Calories 216 Calories from Fat 83

% Daily Value*

Total Fat 9.2g 14%

Saturated Fat 5.4g 27%

Trans Fat 0.0g

Cholesterol 0mg 0%

Sodium 102mg 4%

Potassium 175mg 5%

Total Carbohydrates 29.4g 10%

Dietary Fiber 4.1g 16%

Sugars 8.5g

Protein 4.6g

Vitamin A 0% • Vitamin C 1% Calcium 3% • Iron 15%

Nutrition Grade C-

* Based on a 2000 calorie diet

Calabacitas (Zucchini and Corn)

This traditional Mexican dish combines seasoned zucchini and corn. Some vegan tweaks to the recipe have made it a favorite at our house this summer.

One of those tweaks was the addition of nutritional yeast. If you are newly vegan you might find the flavor of nutritional yeast hard to get used to. Admittedly, it took me some time to grow to love it. I found that adding a little to recipes for a hint of flavor really helped, as opposed to going all in with a nutritional yeast sauce. It is also very good sprinkled on popcorn, and this combination was my gateway to nutritional yeast. Finally, try different brands because they each have their own nuanced flavor and you might find the one you like.

One other thing that helped me was to learn about the nutritional benefits. Google nutritional yeast benefits and a host of articles pop up. For me, the B vitamins were an important component.

This dish is a great intro to this ingredient. With corn, zucchini and green chilis it created a flavor combination that we can't get enough of.

Calabacitas

Ingredients:

1/2 tsp olive oil
1/2 onion, chopped
1 garlic clove, minced

4 oz can chopped green chilis
1 medium zucchini, diced
1/2 fresh tomato, diced
1 can corn (13 oz or so), drained

1/2 tsp chili powder
1/4 tsp cumin
1/2 tsp oregano
1/4 cup vegetable broth
1-2 tbsp nutritional yeast
salt and pepper to taste

Directions:

Heat the olive oil in a saucepan over medium heat and add the onion. Sauté for about 5 minutes until the onion starts to soften and turns translucent. Add the minced garlic and sauté for a minute more, while stirring constantly. You don't want the garlic to burn.

Next, add the green chilis, diced zucchini, tomato, and corn. Stir and let it begin to heat through and cook. Once the zucchini starts to soften (after about 10 minutes or so - this depends on the size of the zucchini pieces, check it frequently) add the chili powder, cumin, oregano, veggie broth (or water), and the nutritional yeast. Cook for another 5-7 minutes. Taste and season with salt and pepper.

For 6 servings. Nutritional information from caloriecount.about.com.

Nutrition Facts

Serving Size 143 g

Amount Per Serving

Calories  85 Calories from Fat  11

% Daily Value*

Total Fat  1.2g 2%

Trans Fat  0.0g

Cholesterol  0mg 0%

Sodium  117mg 5%

Potassium  353mg 10%

Total Carbohydrates  17.3g 6%

Dietary Fiber  3.1g 12%

Sugars  3.7g

Protein  4.0g

Vitamin A 5% • Vitamin C 27% Calcium 1% • Iron 14%

Nutrition Grade A

* Based on a 2000 calorie diet

Ranch Pasta Salad

I love the simplicity of pasta salad. It is easy to make, tastes great leftover, and highlights fresh vegetables. I also love ranch dressing....so it was just a matter of time before I made a ranch pasta salad. This recipe is perfect for this time of year, when it is hot out and you want something cool and refreshing to eat, and fresh vegetables are at their peak.

Ranch Pasta Salad

Ingredients:

16 oz whole wheat pasta, cooked according to package directions

2 cups assorted diced vegetables (cucumber, tomato, bell pepper, zucchini, broccoli, etc.)
1 15 oz can garbanzo beans, drained and rinsed
1 2 oz can sliced black olives

1/2 cup vegan mayo
dash of garlic powder
dash of onion powder
3 tsp dried parsley
1 tsp dill weed
1 tsp oregano
1/2 tsp pepper
1/2 tsp salt
1 tbsp vegan Worcestershire
1 tbsp red wine vinegar

Directions:

Prepare the pasta according to package directions. Drain, let cool, and reserve.

Toss the pasta in a large mixing bowl with the diced vegetables, garbanzo beans, and sliced olives.

Mix the dressing ingredients: mayo, garlic powder, onion powder, parsley, dill, oregano, pepper, salt, Worcestershire, and vinegar. Pour the dressing over the pasta, mix, and put in the refrigerator to chill.

For 10 servings. Nutritional information from caloriecount.about.com.

Nutrition Facts

Serving Size 134 g

Amount Per Serving

Calories  383 Calories from Fat  75

% Daily Value*

Total Fat  8.3g 13%

Saturated Fat  0.9g 5%

Trans Fat  0.0g

Cholesterol  3mg 1%

Sodium  289mg 12%

Potassium  616mg 18%

Total Carbohydrates  64.4g 21%

Dietary Fiber  12.1g 48%

Sugars  8.0g

Protein  14.2g

Vitamin A 25% • Vitamin C 17% Calcium 8% • Iron 25%

Nutrition Grade A-

* Based on a 2000 calorie diet

Red Velvet Cake

Red velvet cake was one of the first dessert recipes that I tried to make vegan about 13 years ago. I tried several recipes as well as several of my own versions, but was never quite satisfied. Often, they would be a bit dry or the flavor was not quite right.

I wanted a red velvet cake that was moist and tasted like the original version. After many less than ideal attempts, I gave up. Then I saw Chef Chloe win Cupcake Wars with her vegan Ginger Spice Cupcakes. I bought her cookbook and saw that her cupcakes called for a cup of canned pumpkin and a cup of coconut milk, and they turned out very moist and delicious. I can see why she won!



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Her recipe gave me the idea to try the red velvet cake again. I decided to puree beets in place of the pumpkin, add the coconut milk, and change the flavor profile to match red velvet cake. Now I finally have a vegan red velvet cake recipe that makes a moist and rich cake that anyone will love.

Vegan Red Velvet Cake

Ingredients:

10 oz fresh beets (about 4 medium sized beets)
water

2 cups flour
1 cup sugar
1/2 tsp salt
1 tsp baking powder
1/2 tsp baking soda
2 tbsp cocoa powder

1/2 cup coconut oil
1 cup canned coconut milk (mix before measuring)
2 tsp vanilla
1 1/2 tsp white vinegar

Directions:

Preheat your oven to 350 degrees. Coat two 9 inch round cake pans with cooking spray.

Wash, peel, and chop the beets and put them in a saucepan with enough water to cover them. Bring the beets to a boil. Let the beets simmer while you work on the rest of the recipe. It takes about 20-30 minutes for the beets to soften all the way through.

While the beets are cooking, combine the dry ingredients in a large mixing bowl (flour, sugar, salt, baking powder, baking soda, cocoa powder). Mix well to be sure there are no clumps of cocoa or baking soda.

Once the beets are soft, drain off the water and reserve it in a measuring cup. Put the beets in a blender. Add the 1/2 cup coconut oil, the coconut milk, vanilla, and vinegar. Blend until completely smooth. Fold the beet mixture into the dry ingredients.

Divide the batter evenly between the two cake pans. Bake for 20 minutes. Let the cakes cool, while you prepare the frosting and optional glaze.

Cream Cheese Frosting:

1/4 cup vegan margarine
4 oz vegan cream cheese (1/2 tub)
1 tsp vanilla
2 tsp lemon juice
1 1/2 - 2 cups powdered sugar

Cream Cheese Frosting Directions:

Put all frosting ingredients in a bowl and beat with electric mixers until smooth.

Beet Glaze: (Optional)

Take the remaining beet juice, and boil it with 1/4 cup of sugar and a little bit of cornstarch (about a tsp). Let it cook down until it thickens into a glaze. I only had about 1/3 cup of beet juice, so it only took about 5 minutes. Add 1 tsp vanilla, and use to decorate the plate.

You can also put drops of this glaze in the frosting and gently fold in to create a swirl.

When the cakes are cool, frost and enjoy!

For 12 slices of cake. Nutritional information from caloriecount.about.com.

Nutrition Facts

Serving Size 129 g

Amount Per Serving

Calories 423 Calories from Fat 192

% Daily Value*

Total Fat 21.3g 33%

Saturated Fat 14.9g 75%

Trans Fat 0.0g

Cholesterol 10mg 3%

Sodium 244mg 10%

Potassium 229mg 7%

Total Carbohydrates 57.1g 19%

Dietary Fiber 1.8g 7%

Sugars 39.0g

Protein 3.9g

Vitamin A 6% • Vitamin C 3% Calcium 4% • Iron 10%

Nutrition Grade D-

* Based on a 2000 calorie diet

Boca Green Chili Mash

This is a very simple and humble dish, but don't underestimate it. The green chilis complement the mashed potatoes and turns them into yummy vegan comfort food. The crumbles also add some protein to make this a one-dish meal.

I got the idea for this recipe from a family member who makes something similar but deep fries them into little croquettes. I am very happy with the mash and have never taken the time to fry them up, because they taste great already and are much quicker this way.

Also, if you don't have the Boca Crumbles you could use your favorite TVP (textured vegetable protein).

Boca Green Chili Mash

Ingredients:

2 pounds potatoes (about 6 medium potatoes)

1 cup reserved water from cooking potatoes
4 tbsp margarine
1 tsp salt

1 small 4 oz can chopped green chilis
6 oz Boca Meatless Ground Crumbles

Directions:

Wash and dice the potatoes and put them in a large saucepan with water to cover (you can peel them if you want...or not). Bring to a boil and let cook through until ready to mash. You want them soft and easily pierced with a fork, but not completely falling apart.

Once the potatoes are ready, drain off the water (be sure to reserve some of the cooking water). Add the margarine and mash the potatoes until there are no clumps. If the potatoes seem dry add a little bit of the cooking water and mix. Keep adding a little bit at a time until you get a consistency that you like. Then add the salt.

Finally, add the chopped green chilis and the ground crumbles. Let it all heat through over low heat and serve. You can add your favorite vegan cheddar cheese, but it is great without this too.

Nutrition Facts

Serving Size 157 g

Amount Per Serving

Calories 213 Calories from Fat 69

% Daily Value*

Total Fat 7.7g 12%

Saturated Fat 1.2g 6%

Trans Fat 0.0g

Cholesterol 0mg 0%

Sodium 423mg 18%

Potassium 909mg 26%

Total Carbohydrates 26.2g 9%

Dietary Fiber 6.1g 24%

Sugars 5.8g

Protein 11.7g

Vitamin A 6% • Vitamin C 44% Calcium 7% • Iron 13%

Nutrition Grade A

* Based on a 2000 calorie diet