Basic Hummus (Vegan, Gluten Free, and Oil Free)

hummus

Ingredients

  • 1 can garbanzos, drained, rinsed, and skins removed
  • 1/4 cup tahini
  • 1/4 cup water
  • 1 clove garlic
  • 1 tsp sea salt
  • juice of 1 small lemon

Directions

Blend tahini and water in a food processor until creamy.

Add garlic, salt, and lemon juice.

Add garbanzos and process for at least 5 minutes or until very smooth.

Serve as is, garnished with some Hungarian paprika and/or pine nuts, or add in your favorite flavors, such as sun-dried tomatoes, roasted red peppers, or artichokes.  The possibilities are endless!

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Roasted Brussels Sprouts and Cauliflower (Gluten Free and Vegan)

roastedbrusselssproutsandcauliflower

Ingredients

  • 1 lb Brussels sprouts, trimmed and peeled as needed
  • 1 head cauliflower, cut into florets
  • 1 1/2 tsp sea salt
  • 1/2 tsp freshly ground black pepper
  • cooking oil spray, either store-bought or in your own oil sprayer

Directions

Preheat oven to 400 degrees.

Lightly spray a baking sheet with oil.

Combine Brussels sprouts, cauliflower, sea salt, and black pepper in a large mixing bowl.  Lightly spray with oil and toss to coat.

Pour onto baking sheet and roast for 40 minutes, shaking the pan halfway through.

Serves 4-6.

Potato Leek Soup (Vegan, Gluten Free, and Oil Free)

potatoleeksoup

Ingredients

  • 6 Yukon Gold potatoes, peeled (if not organic) and diced
  • 3 or 4 leeks, white and light green parts only, sliced
  • 1 onion, diced
  • 2 carrots, diced
  • 2 stalks celery, diced
  • 4 cups vegetable stock
  • 4 cups water
  • 2 bay leaves
  • 2 tsp sea salt
  • 1/4 tsp white pepper
  • 1 fresh rosemary sprig (or 1 tsp dried rosemary, crushed)
  • 1 cup non-dairy milk

Directions

Combine all ingredients, except non-dairy milk, in a stock pot.

Bring to a boil, then simmer until potatoes are soft.

Remove bay leaves and leftover rosemary twig.

Puree with an immersion blender until smooth.

Add non-dairy milk and adjust seasoning, if necessary.

Serves 6-8.

Tofu Scramble (Vegan, Gluten Free and Oil Free)

tofuscramble

Ingredients

  • 1/2 onion, diced
  • 1/2 bell pepper, diced
  • 6 mushrooms, sliced
  • 1 block extra firm tofu, drained and crumbled
  • 1/4 cup nutritional yeast
  • 2 tsp cider vinegar
  • 1 tsp turmeric
  • 1/2 tsp sea salt
  • 1/4 tsp mustard powder
  • freshly ground black pepper, to taste
  • 1/2 cup fresh salsa
  • 2 cups raw spinach leaves

Directions

Saute onions, peppers, and mushrooms in a cast iron frying pan until soft.

Add tofu, nutritional yeast, vinegar, turmeric, sea salt, mustard powder, and black pepper.

Cook until excess liquid has evaporated.

Stir in salsa and spinach and heat through just until spinach starts to wilt.

Serves 4.

Baked Oatmeal (Vegan, Gluten Free and Oil Free)

bakedoatmeal

Ingredients

  • 1 cup rolled oats
  • 1 cup non-dairy milk
  • 1/2 cup water
  • 1 banana, sliced
  • 1/2 cup frozen blueberries
  • 1/2 cup frozen raspberries
  • 1/2 cup frozen peach slices
  • 1/2 cup chopped pecans
  • 1/4 cup shredded unsweetened coconut
  • 2 tbsp milled flax seed
  • 1 tsp cinnamon
  • 1/4 tsp sea salt
  • 1/4 tsp ginger powder
  • 1/4 tsp freshly grated nutmeg

Directions

Preheat oven to 350 degrees (or 325 for convection).

Mix all ingredients in a shallow baking dish.

Bake for 30 minutes.

Serve with non-dairy milk and/or honey, if desired.

Serves 4.

Split Pea Soup (Vegan, Gluten Free and Oil Free)

splitpeasoup

Ingredients

  • 2 cups dried split peas, soaked overnight
  • 1 cup diced onion
  • 1 cup diced celery
  • 1 cup diced carrots
  • 2 cloves garlic
  • 8 cups water
  • 2 bay leaves
  • 1 tsp liquid smoke
  • 1 tsp marjoram
  • 1 tsp thyme
  • 1/2 tsp black pepper
  • 1 tbsp sea salt

Directions

Combine all ingredients, except salt, in a large pot.

Simmer for several hours until the peas are soft, adding more water if necessary.

Add salt and adjust other seasonings, as needed.

Serve with No Oil Cheezy Biscuits.

Serves 6-8.

Asian Noodles (Vegan, Gluten Free and Oil Free)

Ingredients

  • 1 package buckwheat soba noodles
  • 1 package tofu, drained, pressed, and cubed (optional)
  • 1 bag coleslaw or 1 small head cabbage, shredded
  • 1 bag broccoli slaw
  • 1 bag bean sprouts
  • 2 green onions, chopped
  • 2 cloves garlic, minced
  • 2 tbsp ginger root, minced
  • 1/4 cup peanut butter
  • 1/2 cup tamari (gluten free soy sauce)
  • 2 tbsp honey or brown rice syrup
  • zest and juice of 1 lime
  • 1 tsp salt (or less if your peanut butter has salt in it)

Directions

Cook noodles, according to package directions, with the tofu in the same pot.

Meanwhile, combine coleslaw or cabbage, broccoli slaw, and bean sprouts in a large bowl.

In a small bowl, combine remaining ingredients to make the sauce.

When the noodles (and tofu) are done, drain and add to vegetable mixture.  Add the sauce and toss until thoroughly mixed.

Serves 4.

Raw Carrot and Beet Salad (Vegan, Gluten Free and Oil Free)

rawcarrotandbeetsalad

Ingredients

  • 1 lb carrots, shredded
  • 1 lb beets, shredded
  • 1 apple, shredded
  • 1 shallot, minced
  • 2 tbsp cider vinegar
  • 2 tsp Dijon mustard
  • 4 dashes Tabasco or other hot sauce
  • 1/2 tsp smoked sea salt
  • freshly ground pepper, to taste

Directions

Combine carrots, beets, apple, and shallot in a large bowl.  In a small bowl, combine remaining ingredients.  Pour onto salad and mix until thoroughly blended.  Let sit at least half an hour before serving.  This is even better the next day.

Serves 4-6.

Black Bean Soup (Vegan, Gluten Free and Oil Free)

Ingredients

  • 1 onion, diced
  • 2 cloves garlic, minced
  • 2 cans diced tomatoes, un-drained
  • 3 cans black beans, drained and rinsed
  • 2 cups vegetable broth
  • 1 jalapeno, seeded, de-veined, and minced
  • 2 tsp cumin
  • 1 tsp chili powder
  • 1/4 tsp cayenne (optional)
  • sea salt and freshly ground black pepper, to taste
  • 1/4-1/2 cup green onions, chopped

Directions

In large pot, onion and garlic with a small amount of water. Cook over medium heat, stirring often, until onions are soft. Add tomatoes, beans, broth, jalapenos and spices. Bring to a boil. Reduce heat and simmer, uncovered, for 30 minutes. Use hand mixer or a blender to puree and simmer for at least another 10 minutes. Stir in green onions and serve.

Serves 4-6.

Spicy Corn Chowder (Vegan, Gluten Free and Oil Free)

Ingredients

  • 1 cup raw cashews, soaked for at least 4 hours*
  • 1 onion, diced
  • 1 bell pepper (any color), diced
  • 1 jalapeno, seeded, de-veined, and minced
  • 4 cups vegetable broth
  • 6 red potatoes, diced
  • 2 cups frozen corn
  • 2 tsp sea salt
  • 1 tsp cumin
  • 1/2 tsp white pepper
  • 2 tbsp nutritional yeast (optional)

Directions

Saute onion and bell pepper in a little water until soft.  Add remaining ingredients, except cashews and water, bring to a boil, and then simmer until potatoes are soft.

Meanwhile, combine cashews and water in a food processor or blender and puree until smooth.

Add mixture to soup and heat through until thickened.

* If you are allergic to nuts or prefer not to use them in this recipe, you can substitute 1 cup non-dairy milk and your thickening agent of choice or 1 cup non-dairy creamer.

Serves 6.