Vegetable Recipes

 

Eating vegetables each day can get a little boring so it's important to add flavour and change things up so you get a different cross section of nutrients and fibres as well as add spice into you life. 

Ratatouille

 

1 onion, cut into 1/2-inch dice

3 cloves garlic, minced

1 zucchini, cut into 1/2-inch strips

1 eggplant, cut into 1-inch cubes

Celtic or Himalayan Salt

1/2 teaspoon freshly ground black pepper

2 red bell peppers/capsicum

1 can tomatoes

1/4 cup tomato paste

1/3 cup capers

12 Kalamata olives, pitted

1 Bay leaf
1/4 cup red wine
2 teaspoons oregano
 
DIRECTIONS
  1. Spray large pot with olive oil spray.

  2. Saute garlic and onion.

  3. Add zucchini, eggplant, peppers/capsicum and cook until softening. 

  4. Season with salt and pepper. 

  5. Add can tomatoes, tomato paste, red wine, bay leaf, oregano. 

  6. Simmer 10 minutes.

  7. Add capers and olives and serve. 

 

1 1/2 cups = 1C

Turkish Eggplant Casserole

 

2 eggplant, thinly sliced (1/4 inch thick)

Sea salt

1 yellow onion, diced

2 large garlic cloves

1/4 teaspoon red chili flakes

Dash of cinnamon

One 15 oz/400g can diced tomatoes

2 tablespoons finely chopped fresh parsley, divided

 

DIRECTIONS:

  1. Preheat the oven to 350F/180C.

  2. Lightly salt the eggplant slices and allow to stand for 20 minutes. Pat the slices dry and set aside.

  3. Heat a olive oil spray in a large oven proof (preferably cast iron) skillet. Pan fry the eggplant in batches over medium-high heat until golden brown on both sides, about 2 minutes per side. Remove the eggplant to a plate.

  4. Add the onion to the skillet and saute over medium heat until soft, 5 minutes.

  5. Add the garlic, chili flakes, 1/2 teaspoon sea salt and cinnamon. Cook for one minute more, until fragrant.

  6. Carefully pour in the tomatoes and simmer until thickened slightly, 5 minutes. Remove from the heat and stir in half the parsley.

  7. If using the skillet, remove 3/4 of the sauce to a bowl.

  8. Arrange one layer of eggplant evenly in the bottom of the skillet or large casserole dish.

  9. Slather with a layer of sauce, and repeat with the remaining eggplant and sauce - like you would a lasagna.

  10. Cover with foil and bake in the oven for 45 minutes, until the eggplant is very soft and the sauce has reduced.

  11. Allow to sit for 10 minute before cutting into it.

  12. Garnish with the remaining parsley and serve warm or at room temperature.

 

About 1 1/2 cup = 1C

Lemon Garlic Roasted Asparagus

 

1lb/450g asparagus

1 Tablesp olive oil 

1 clove garlic 

1 medium lemon

to taste salt and pepper

 

DIRECTIONS:

  1. Preheat the oven to 400F/200C.

  2. Rinse the asparagus well and cut off about one inch off the bottom of the stems (this part tends to be very fibrous and stringy).

  3. Place the asparagus on a baking sheet lined with foil and drizzle with olive oil.

  4. Mince the clove of garlic and zest the lemon.

  5. Sprinkle salt and freshly ground pepper over the asparagus, add the garlic and half of the lemon zest.

  6. Toss everything with your hands until everything is coated in oil and seasoning.

  7. Spread the asparagus out so they are in a single layer on the baking sheet.

  8. Place the asparagus in the oven.

  9. After 10 minutes in the oven, use a spatula to stir the asparagus and then roast for 10 more minutes.

  10. After 20 minutes total, the asparagus should be tender and even a little crispy on the tips.

  11. When the asparagus come out of the oven, sprinkle the remaining fresh lemon zest and just a little lemon juice.

 

Serves 4 - each serve 1C2F 

Cauliflower Hummus

 

3 cups raw cauliflower florets

2 Tablesp water

2 teasp olive oil

1/2 teasp salt

3 whole garlic cloves

1.5 Tablesp Tahini paste

3 Tablesp lemon juice

2 raw garlic cloves, crushed (in addition to above)

3/4 teasp salt

smoked paprika and extra olive oil for serving

 

DIRECTIONS:

  1. Combine the cauliflower, water, 2 Tablesp olive oil, 1/2 teasp salt, and 3 whole garlic cloves to a microwave safe dish.

  2. Microwave for about 15 minutes – or until softened and darkened in color.

  3. Put the cauliflower mixture into a blender, or food processor and blend.

  4. Add the tahini paste, lemon juice, 2 raw garlic cloves, 3 Tablesp olive oil, and 3/4 teasp salt.

  5. Blend until mostly smooth. Taste and adjust seasoning as necessary.

  6. To serve, place the hummus in a bowl and  sprinkle with paprika. ​

1/4 cup - 0.5C 1.5F 

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Chickpea curry with cauliflower and spinach
  • 1 large onion diced

  • oil spray (e.g. Pam)

  • 1 tablespoon kosher salt

  • 1 tablespoon curry powder

  • 1 tablespoon peeled and grated fresh ginger

  • 3 cloves garlic, minced

  • 1/8 teaspoon cayenne pepper (optional)

  • 2 cups low-sodium vegetable broth, divided

  • 2 (15-ounce) cans chickpeas, drained and rinsed 

  • 1 medium green bell pepper, diced 

  • 1 medium red bell pepper, diced 

  • 1 medium head cauliflower, cut into bite-sized florets 

  • 1 (28-ounce) can diced tomatoes with their juices 

  • 1/4 teaspoon freshly ground black pepper

  • 1 (10-ounce) bag baby spinach

  • 1 cup coconut milk 

DIRECTIONS:

  1. Cook the onion with the oil spray until soft

  2. Add salt, curry powder, ginger, garlic and cayenne pepper. Cook for a minute until fragrant

  3. Add onion mixture and everything but pepper, spinach and coconut milk to a crock pot

  4. Cook on low for about 8 hours

  5. Add pepper, spinach and coconut milk and cook just until the spinach has slightly wilted

Serves 7, Each serve 2C2F

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Grilled Artichoke
  • 3-4 large artichokes

  • 1 shallot, roughly chopped

  • 2 cups tightly packed fresh basil leaves, stems removed

  • 1 clove garlic

  • 1/2 teasp red pepper flakes

  • 2 teasp olive oil

  • 2 Tablesp red wine vinegar

  • 1 teasp kosher salt

  • 1 lemon, juiced

DIRECTIONS:

  1. Clean and trim the artichokes and cut in half. Remove the choke.

  2. Boil a large pot of water with a steaming basket inside. Be sure that the water level doesn’t touch the bottom of the steaming basket. When water boils, place as many artichoke halves as you can fit into the basket in a single layer, exposed side down. Steam artichokes for around 25 minutes. You should be able to easily piece the artichoke heart with a knife after it’s been steamed.

  3. Combine the remaining ingredients in a blender and blend until smooth.

  4. Once steamed, remove from the water, brush some of the vinaigrette over the exposed parts of the artichokes and then transfer to a heated grill if you are grilling. 

  5. Grill for 15 minutes over medium high heat until charred.

  6. Serve with remaining lemon basil vinaigrette drizzled over the top or served on the side for dipping.

MAKES 3C6F

Brocc-Cauli Casserole

 

Cooking spray

3 spring onions/scallions

3 cups broccoli

3 cups cauliflower

6 egg whites

1 package onion soup mix

3 tbsp lite mayonnaise

 

DIRECTIONS:

  1. Preheat oven to 400F/205C.

  2. Spray 1 quart/L casserole dish with cooking spray.

  3. Mix all ingredients and pour into casserole dish.

  4. Bake in oven for 45min -1 hour until cooked through and brown on top.

 

Total = 3P, 3C, 9F. Therefore 1/6 = 0.5P, 0.5C, 1.5F

Spinach & Bean Chipotle Casserole

 

1 x 400g or 14oz cans of white beans

260g or 9 oz spinach leaves (washed & dried) 

2 x 400g or 14 oz cans of chopped tomatoes 

1 onion

3 large garlic cloves (crushed)

500ml or 2 cups water 

1 Tbsp fresh oregano leaves

1 tsp paprika

1 1/2 tsp ground cumin

1/2 to 1 chipolte

juice of 2 limes

bunch of coriander

salt & pepper

 

DIRECTIONS:

  1. Spray olive oil spray in a large saucepan.

  2. Fry finely chopped onion, crushed garlic with paprika and cumin until golden and soft.

  3. Add chopped tomatoes, spinach and water. Add oregano and crushed chipolte.

  4. Bring to boil. Cook under medium heat around 15 mins.

  5. Rinse and drain the beans. Tip on top of spinach mixture.

  6. Cook for another 3 mins or so until the beans are hot.

  7. Add lime juice. Season to taste.

  8. Serve with fresh coriander sprinkled on top.

 

1 cup = 1C 

Kale Guacamole

 

1 leaf curly kale with rib removed, chopped

1 heaping tablespoon onion, chopped

1 small clove garlic, minced

1 Tablespoon cilantro leaves

5-6 pickled jalapeño slices, roughly chopped

2 ripe avocados, pits removed

1-2 teaspoons freshly-squeezed lime juice

Pinch of salt

 

 

DIRECTIONS:

  1. In a food processor, process kale for a few seconds until broken down.

  2. Add onion, garlic, cilantro, and jalapeño. Process for about 20 seconds until combined in small pieces.

  3. Scrape down the sides and add in the flesh of two avocados, one teaspoon of lime juice, and a pinch of salt.

  4. Blend until fully combined, stopping to scrape sides if necessary.

  5. Taste and add more lime juice or salt, if desired, and combine.

  6. Serve immediately with cut vegie sticks and bean chips, taco salad or anywhere guacamole is needed.

 

Each 1/2 Tbsp = 1F

Balsamic Braised Brussels Sprouts

 

1 teasp unsalted butter

1 lb/450g brussels sprouts (Trimmed & 1/2'd)

1 Tablesp minced garlic

3/8 teasp kosher salt

1/4 teasp black pepper

1/4 cups unsalted chicken stock

1 Tablesp balsamic vinegar

1 Tablesp unsalted chicken stock

 

DIRECTIONS:

  1. Melt butter in a nonstick skillet over medium heat.

  2. Add brussels sprouts to pan cut side down.

  3. Cook 3 minutes, without stirring.

  4. Add garlic and cook for an additional minute.

  5. Sprinkle with salt and pepper and 1/4 cup chicken stock and cover partially.

  6. Cook for 3 minutes.

  7. Stir in balsamic vinegar and 1 Tablesp chicken stock and simmer for one minute.

  8. Remove from heat, serve and enjoy!

 

Serves 4 - each serve 1C2F 

Roasted Red Pepper Dip

 

4 red peppers

1 large onion or 3 shallots, peeled and cut in chunks

2 cloves garlic, peeled

2 teasp olive oil 

1½ teasp red wine vinegar

1½ teasp salt

¼ teasp black pepper

DIRECTIONS:

  1. Preheat the oven to 425F/220C. Line a baking tray with parchment paper and set aside.

  2. Cut the peppers into quarters and remove the seeds. Place on the tray with the onion and garlic. Toss with remaining ingredients.

  3. Bake at 425F/220C for 45-50 minutes, tossing halfway through, until the tops of the peppers are starting to brown.

  4. Remove from oven and set aside to cool.

  5. Place all ingredients – including the oil from the pan – into a food processor. Blend for a couple of minutes until totally smooth.

 

1/6 total - 0.5C 1F 

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Spicy Ginger Bok Choy

 

1 Tablesp sesame oil

2 cloves garlic minced

1 Tablesp grated fresh ginger

4 heads baby bok choy, coarsely chopped

1 teasp red chile paste Eg. sambal oelek

1 Tablesp soy sauce

DIRECTIONS:

  1. Heat sesame oil in a large skillet over medium-high heat.

  2. Add garlic and ginger; cook and stir 1 minute.

  3. Add bok choy, chile paste and soy sauce; cook 3 to 5 minutes, until greens have wilted and stalks are crisp-tender.

  4. Transfer to serving bowl.

 

Serves 4 - each serve - 1C 2F 

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Spicy Asian Zucchini Noodles.jpg
Broccoli & Chickpea Coconut Curry

 

1 cup coconut milk

2 Tablesp red curry paste

2 small heads broccoli 

1 can chickpeas, rinsed and drained

1/2 Tablesp cornstarch dissolved in 2 Tablesp cold water

Minced garlic

DIRECTIONS:

  1. Saute broccoli and garlic in a 2 teasp of oil.

  2. After a few minutes, add the coconut milk and let simmer for 5-8 minutes. The broccoli should soften but still be tender-crisp.

  3. Add the curry paste to the pan and whisk it until it combines with the coconut milk.

  4. Add the chickpeas.

  5. Bring to a slight boil and add the cornstarch.

  6. Boil for about a minute, then reduce heat and let cool slightly. Sauce will thicken as the mixture cools.

  7. Serve with protein and cauliflower rice.

 

Serves 4 - each serve - 2C 2F 

Spicy Asian Zucchini Noodles

 

SALAD

2 large zucchini, washed and ends trimmed

1/2 cup red cabbage, thinly sliced

1/2 cup snow peas, thinly sliced

2 green onions, thinly sliced

1/4 cup cilantro leaves, roughly chopped

SAUCE

1/2 cup almond butter

1 clove garlic, finely minced

1 tsp grated fresh ginger 

Pinch of red pepper flakes or cayenne, to taste

3 Tablebsp coconut aminos

1 Tablesp water

Juice of 1 lime

Lime wedges for serving

DIRECTIONS:

  1. Cut zucchini into spirals or ‘noodles’ using a spiral vegetable cutter or handheld vegetable peeler and place in a large bowl.

  2. Add red cabbage, snow peas, green onions and cilantro. Toss lightly to mix then set aside.

  3. In a small bowl, whisk together all of the sauce ingredients. This will be thick but once you add it to the zucchini and the zucchini ‘sweats’ you’ll have the right consistency.

  4. Toss sauce with vegetables and garnish with additional cilantro. Serve with lime wedges, if desired.

  5. Store leftovers in a covered container in the fridge for up to 2 days.

 

Serves 4 - each serve - 1C 2F 

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Cauliflower grilled.jpg
Spinach and Black Bean Saute
  • Olive oil cooking spray

  • 4 cups baby spinach or chopped spinach leaves

  • ¼ cup red onion sliced

  • 2 tsp garlic, minced

  • ¼ tsp Chili powder

  • ½ cup vine ripened tomatoes diced

  • 1 can black beans, drained (about 1.5 cups)

  • ½ tsp salt

  • ¼ tsp pepper

DIRECTIONS:

  1. Coat a frying pan with olive oil spray.

  2. Add half the spinach and saute until wilted. Then add the second half and saute until wilted.

  3. Add the onion, garlic and chili powder and saute for about 2 minutes.

  4. Add the tomato and black beans and heat until warm. 

  5. Season with the salt and pepper.

Variation: Add 1-2 cups of broth to make this into a soup.

Total: 4C, Each serve 1C

Grilled Cauliflower Steaks
  • 2 large heads cauliflower

  • 1 teasp olive oil

  • 2 lemons, zested and juiced

  • 2 cloves garlic, finely minced

  • 2 teasp kosher salt, divided

  • 1/4 teasp red pepper flakes

  • 1/4 cup chopped fresh parsley

  • 2 teasp chopped toasted walnuts

  • Lemon wedges,  for serving

DIRECTIONS:

  1. Remove outer leaves of cauliflower and cut base to create flat base to stand cauliflower.

  2. Rest on stem and use large knife to trim sides and cut remaining head into 3 steaks. Reserve sides for another use. 

  3. In small bowl, stir together olive oil, lemon zest and juice, and garlic. 

  4. Heat grill to 350F, brush with lemon/oil mix and dust with salt. 

  5. Put on grill and brush other side with lemon/oil mix and dust with salt. 

  6. Cover grill, cook 5-6 mins or until bottom starts to char.

  7. Flip and repeat until tender. 

  8. Remove from grill and sprinkle with red pepper flakes, parsley, walnuts. Serve with lemon wedges. 

Makes 2C4F

Eggplant - sweet and tangy.jpg
Sweet and Tangy Grilled Eggplant
  • 1 medium eggplant

  • oil spray (e.g. Pam)

GLAZE

  • 2 teasp olive oil

  • 1 Tablesp Ketchup

  • 1 1/2 Tablesp Red Wine Vinegar (or white)

  • 1 teasp dried oregano

  • pinch each of: garlic powder, salt, pepper

DIRECTIONS:

  1. Heat grill to 425-450F

  2. Make glaze - Whisk all ingredients in small bowl. 

  3. Prepare eggplant - Cut stem and bottom of eggplant (discard. Cut horizontally into 1/2" slices. Place rounds on pan in single layer. Brush each eggplant round with glaze on side facing up (I use a pastry. brush). Spray well with oil to avoid sticking on grill.

  4. Grill eggplant - Place eggplant, glaze side down, on grill. Glaze the plain side facing up. Spray with oil. Close lid and grill for 3 minutes. For cross-hatched grill marks, do a quarter turn of each round and continue to grill for another minute. Turn eggplant over. Close lid and grill the other side for 3-4 minutes. 

MAKES 3C6F

Spicy Lentils

 

Lentils (Dal):

1 cup masoor dal red lentils, picked through for stones

2 cups water

1 onion, diced

4 cloves garlic, thinly sliced

1/2-inch piece ginger, peeled and minced

2 medium tomatoes, diced

1 serrano chile, sliced in 1/2, optional
 
Tempering Oil (Bagaar):

1/2 teasp cumin seeds

1/2 teasp black mustard seeds

1/2 teasp turmeric powder

1/2 teasp paprika or bafaat powder

2 teasp vegetable oil

Handful chopped fresh cilantro leaves

 

DIRECTIONS:

  1. Put the lentils in a strainer and rinse them under running water. Add them to a bowl, cover with water and let soak for 30 minutes. Drain and set aside. 

  2. In a medium saucepan, combine 2 cups of water, the onions, garlic, ginger, tomatoes, chile, if using, and the lentils. Bring to a boil over medium-high heat. Skim any scum from the surface. DO NOT ADD SALT YET; it will toughen the lentils, thereby lengthening their cooking time. Lower the heat, cover the pot with a lid and gently simmer until the lentils are tender, almost translucent, and almost falling apart, about 30 to 40 minutes

  3. Whisk the lentils, releasing its natural starch, and mash some them so the mixture becomes thick. Add salt, to taste. 

 

Tempering oil (bagaar):

  1. In a small bowl, combine the cumin and mustard seeds. In another bowl, combine the spice powders. Have all the ingredients ready because this will move very fast! 

  2. In a small skillet, over a medium-high flame, warm vegetable oil. Once the oil is shimmering, add seeds and immediately cover so you don't get covered in spluttering oil and seeds!

  3. Add the spices. They should sizzle and bubble a little - that's the blooming and it's exactly what you want. Don't let them burn. The mixture should bloom for about 30 seconds, no more. 

  4. Pour the oil mixture into the lentils, standing back so you don't get hurt when the mixture splutters again. Stir to combine.

  5. Transfer the lentils to a serving dish and garnish with cilantro.

 

Total - 6C 6F

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Dairy-Free Egg Muffins
Ingredients:
  • 1.5 teasp coconut oil

  • 1 small yellow onion, diced

  • 3 strips Applegate turkey bacon, diced

  • 2 cloves garlic, minced

  • 2 cups cubed jicama

  • 1 teasp of Hash Brown Seasoning Ever (recipe below)

  • 3 Tablesp of water

Hash bown seasoning:

  • 1 Tablesp smoked paprika

  • ½ teasp sea salt

  • 1 tablesps garlic powder

  • 1 teasp freshly ground pepper

  • 1 teasp onion powder

  • Pinch cayenne pepper

  • 2 teasp dried oregano leaves

  • ½ teasp dried ground sage

  • 1 teasp dried thyme leaves

Add all ingredients to a small mason jar. Cover, shake to mix, and store for up to 1 year.​

 

DIRECTIONS

  1. Add coconut oil and diced onions to a large frying pan. Cook on medium-high heat for 5 minutes. Rotate frequently.

  2. Add turkey bacon and garlic and cook for 3 minutes. Continuing to rotate.

  3. Drop in cubed jicama and seasoning.

  4. Cook for a total of 10 minutes, adding 1 tablespoon of water every couple of minutes and rotating to avoid burning.

Total 3P1C4F Each serve = 1P0.25C1F