Author: karenwpullen

Garbanzo-Spinach Stew

karenwpullen Main Dishes, Recipes, Soups and Stews , , ,

Chickpeas and spinach are ubiquitous ingredients for the plant-based–but this recipe is special. The flavors are on point and the chopped almonds add the perfect crunch. I like to serve it with a dollop of cashew sour cream, so I’ve included that recipe too.

Prep Time10 minutes
Cook Time20 minutes
Print Recipe

Spanish Chickpeas and Spinach

Course: Main Course
Cuisine: Spanish, Vegan
Servings: 0

Ingredients

Spanish Chickpeas and Spinach

  • 1 large bag spinach
  • ½ cup almonds chopped fine
  • 3 cloves garlic minced
  • 1 ½ teaspoons cumin
  • ½ teaspoon smoked paprika
  • ¼ teaspoon cayenne
  • ½ teaspoon salt
  • 1 can chickpeas drained
  • 1 onion chopped
  • 1 bell pepper chopped
  • 1 cup tomato sauce

Cashew Sour Cream

  • 1 ½ cups raw cashews soaked
  • ¾ cup water
  • 2 tablespoons lemon juice fresh
  • 2 tablespoons apple cider vinegar
  • ½ teaspoon salt

Instructions

Spanish Garbanzo Beans & Spinach

  • In a large non-stick skillet, cook the spinach with two tablespoons of water until just wilted. Transfer to a bowl.
  • Add the garlic to the skillet with a teaspoon of water. Sweat it for about five minutes over very low heat.
  • Add the almonds, spices, and salt. Stir and cook about three more minutes until the almonds are golden. Add to the spinach.
  • In the skillet, sauté the onion and pepper. Add chickpeas, tomato sauce, and ½ cup water. Simmer about ten minutes.
  • Add the almond mixture and wilted spinach to the chickpeas, and simmer another five minutes.
  • Taste and adjust seasonings, adding more cayenne if you like spicy.

Cashew Sour Cream

  • If you don't have a high-speed blender, place the cashews in a bowl, cover with water, and soak eight hours.
  • Drain the cashews. Place them in a high-speed blender. Add the water, lemon juice, vinegar, and salt. Blend until very smooth.

Notes

The sour cream recipe makes about two cups, and can be frozen.
Serve the Spanish garbanzos over rice. 

Creamy Mushroom Soup

karenwpullen Main Dishes, Recipes, Soups and Stews , , ,

As a kid, my favorite soup, because of the mushroom bits. This version has lots more!

Prep Time10 minutes
Cook Time10 minutes
Print Recipe

Creamy Mushroom Soup

Course: Soup
Cuisine: Vegan
Servings: 0 people

Equipment

  • blender

Ingredients

  • 1 pound mushrooms cremini or button or other
  • 1 small onion diced
  • 2 cloves garlic chopped
  • ¼ cup white wine or sherry optional
  • 4 cups vegetable broth
  • 1 cup cashews soaked about an hour
  • 1 teaspoon dried thyme
  • ½ teaspoon dried oregano
  • ¼ teaspoon red pepper flakes

Instructions

  • In a soup pot, sauté the onion for 3 minutes until soft.
  • Add the garlic and cook another minute.
  • Chop the mushrooms, add to the pot and cook about 3 more minutes.
  • Add the white wine, vegetable broth, and herbs, cover and bring to a simmer.
  • Drain the cashews and add to a blender with 1/2 cup water. Blend until creamy.
  • Whisk the cashew cream into the pot. Simmer another 20 minutes to develop flavors.
  • Add salt to taste.

Four No-Oil Salad Dressings

karenwpullen Recipes, Sauces and dressings , , ,

It’s nearly impossible to find a no-oil salad dressing for sale. Many say they are fat-free, but contain ingredients like this Ranch: Water, Corn Syrup, Vinegar, High Fructose Corn Syrup, Whey (from Milk*), Salt, Modified Food Starch, contains less than 2% of Garlic Juice, Onion Juice, Soybean Oil*, Xanthan Gum, Potassium Sorbate and Calcium Disodium EDTA as Preservatives, Artificial Color, Phosphoric Acid, Propylene Glycol Alginate, Natural Flavor, Dried Parsley, Dried Green Onions, Disodium Guanylate, Disodium Inosinate, Spice, Caramel Color, Yellow 5.*Trivial Source of Fat and Cholesterol.

No thank you!

Here are ingredients for four different salad dressings that are absolutely delicious. They would also make a nice dip or sauce. The strawberry vinaigrette is non-fat, but the others are not since they contain avocado, tofu, or walnuts, which all have healthy fats.

For each recipe, the instructions are the same: blend. Use a food processor, an immersion blender, or a regular blender. You could probably even use a fork.

Prep Time10 minutes
Print Recipe

Four No-Oil Salad Dressings

Course: Salad, Sauces and dressings
Servings: 0

Equipment

  • blender or food processor

Ingredients

Avocado Herb Dressing – makes about 1 cup

  • 1 avocado peeled and pitted
  • 5 large basil leaves chopped
  • 1/4 cup chives loosely packed
  • 1/2 lemon juiced
  • 1/4 red onion chopped
  • 2 green onions chopped
  • 1 clove garlic chopped
  • salt & pepper to taste

Agave Mustard – makes 1 cup

  • 1/3 cup silken tofu
  • 1/3 cup stone ground mustard
  • 1/4 cup agave syrup
  • 1 pinch salt or to taste
  • 1 pinch freshly ground black pepper or to taste

Strawberry Vinaigrette – makes about ½ cup

  • 8 large strawberries
  • 2 tablespoon red wine vinegar
  • 1/4 cup agave syrup
  • 1 pinch black pepper freshly ground

Dr. Joel Fuhrman’s Walnut Vinaigrette – makes about 1 cup

  • 1/4 cup raisins
  • 1/4 cup balsamic vinegar
  • 1/2 cup cup water
  • 1 teaspoon Dijon mustard
  • 1 garlic clove chopped
  • 1/4 teaspoon thyme
  • 1/4 cup walnuts chopped

Instructions

  • To make one of these dressings, add the ingredients to a blender or food processor and puree.

Notes

These are all quick and easy twists on dressings, and much less expensive than buying them bottled.