lunch

Cheesy Vegetable Soup

  • 1 small yellow onion, diced
  • 1/2 stick butter
  • 3 tablespoons flour
  • 3 cups vegetable broth
  • 1 bag California blend frozen vegetables
  • 2 cups grated cheese
  • pinch of salt

Melt butter in a pot over medium heat, then add the onions. Cook the onions for 3 to 4 minutes, then sprinkle the flour over the top. Stir to combine and cook for 1 minute or so, then pour in the broth.

Add the frozen vegetables. Cover and reduce heat to low. Simmer for 20 minutes. Stir in cheese and allow to melt.

Scratch Vegan Spicy Bean Dip

1 lb dried pinto beans
1 can chopped green chilis
1/2 cup olive oil
1/2 cup juice from a can of pickled jalapeños
1 T garlic powder
1 T chili powder
1 T cumin
2 t red chili flakes
1 t salt

Rinse dry beans and put them in a large pot with 8 cups of water.
Bring the water to a boil and boil for 2 minutes.
Move the pot to a cold burner, cover the pot, and let sit 1 hour.
Drain liquid from beans and replace with enough new water to cover the beans.
Bring to a boil, reduce to a simmer and simmer 25 minutes.
Drain beans.
Add beans and all other ingredients to a food processor and process until smooth.

Vegan Beet Burgers

This recipe is adapted from Quinoa, Beet, and Chickpea Burgers at The Bojon Gourmet. I adapted the recipe to make it a little less labor intense and faster. Making them with chickpeas from dry and roasting my own beets would make these a little healthier and probably even a little tastier, but for a weeknight dinner, it just isn’t manageable for me!
Screen Shot 2014-10-12 at 3.40.33 PMIngredients:
1/2 cup raw quinoa, cooked
1 medium sweet onion, finely diced
1 can small, whole beets
2 cloves garlic, minced
1 14 oz can of chickpeas, drained and rinsed
2 T apple cider vinegar
1 T lemon juice
1/2 cup quick oats
1 large egg
salt
olive oil
Directions:
1) Cook quinoa according to package directions.
2) While quinoa cooks, heat the onions in olive oil and some salt for about 10 minutes.
3) While onions cook, grate or mince about 10 oz of beets (about 2/3 of the can). Add the beets and garlic to the onion and cook about 5 more minutes (salt here too).
4) Add the rinsed chickpeas and cooked quinoa to the pan with the onions and beets to warm them through.
5) Remove the mixture from the pan into a large mixing bowl.
6) Deglaze the pan with the vinegar and add the liquid to the bowl.
7) Mash the mix with a potato masher, then add the lemon juice, oats, and egg. Stir to combine.
8) Divide the mix into 6 equal portions and form into patties.
9) Heat a skillet with olive oil and cook the patties, one at a time, for 3 minutes per side.
10) Serve on a bun or alone.

Spinach Salad with Quinoa and Mango – High Protein Vegan Lunch

spoonThis recipe is designed to be made on Sunday night and provide easy, nutritious lunches for the whole week.

Ingredients:
2 cups prepared quinoa (follow package directions)
roasted kernels from 2 ears of corn (prepared in your favorite way)
1 red bell pepper, chopped
flesh of 1 mango, chopped
4 spring onions, chopped
1 16 oz can garbanzo beans, drained and rinsed
1 6-oz bag of baby spinach
juice of 2 limes (about 1/4 cup)
1/4 c olive oil
1 teaspoon salt

Directions:
Screen Shot 2014-08-17 at 6.40.12 PMPrepare quinoa and corn in your favorite way and let cool to room temperature.
Chop pepper, mango, and onion and in a large bowl combine with corn and quinoa. Add rinsed garbanzos.
In a small bowl combine lime juice, olive oil, and salt.
Toss together with the other ingredients.
Place 1/5 of the quinoa salad in each of 5 mason jars or similar containers.
Top each jar with 1/5 of the bag of spinach.
Salads should keep all week.
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