Category Archives: Vegan
Lentil-potato soup
A favorite hearty soup that brings comfort on a cold winter night. Rich with healthy lentils and satisfying starch, it is a whole meal in itself!
Ingrédients.
- 2 can of lentil or 1 cup of dried lentils soaked in water for 3 hours and drained.
- 1 tbsp of grape seed oil.
- 2 large potatoes peeled and cubed.
- 1.5 litre of vegetable broth
- 2 garlic minced
- 1/2 large sweet onion diced
- 3 branches of celery diced or replace 1.5 with a zucchini diced.
- Bunch of fresh parsley or 3 tsp of dried.
- 1 bay leave
Heat the oil and caramelize the onions. Add the garlic and cook for a minute. Add the celery and lentils and cook for 3-4 minutes. Add the broth, the potatoes and the herbs and simmer for 45 minutes or until the potatoes are cooked.
Enjoy!
Tomato, cucumber, avocado salad
This is my go to lunch, particularly late summer when tomatoes are fresh! In this case I added chickpeas to add proteins but I make different variations of this. For example, replacing the chickpeas by adding pitted kalamata olives and Feta cheese (which makes it vegetarian) will create a lovely Mediterranean salad. I often pair it with my green soup which I make regularly.
Ingredients
- 2 plum tomatoes cut in chunk
- ½ english cucumber peeled and cut in chunk (I slice them in half lengthwise and then in half again, then slice them about 1 cm wide)
- ¼ cup diced red onion
- 3 tbsp chick peas
- 1 tbsp caper (or sometime I use green or black olives)
- ¼ avocado cut in chunk
Dressing
- 2 tbsp of olive oil
- Juice from ¼ of a lemon
- 1 tsp of Dijon mustard
- 2 tsp of seasoned salt (I mix my own. I will post a recipe shortly)
- 1 tsp dried basil
- ½ tsp of dried thyme
I make a few variation of this dressing depending how I feel. Replace the Dijon and lemon juice with red wine vinegar for example.
The key for this salad is to make it at least half an hour before eating it so that the juices all mix together, creating a marvelous sauce! Place all the ingredients in a bowl, then mix the dressing in a separate bowl. Add to the salad and let it sit for a bit.
Lunch for 2
Vegan chili
I am on a journey to transition at my own pace, to a mostly plant-based diet and chili is a favourite at our house so I began experimenting to create a version that we would love as much as the original one. I think I am pretty close!!
Cancer-fighting: This combination of white kidney beans that rich in antioxidants, fibers and B9 (or folic acid) with known cancer fighting ingredients such as shiitake mushrooms (high in vitamin D) and the lycopene released from cooking tomatoes make this dish a powerful cancer-fighting comfort food in addition to the benefits of black beans which are known to support heart health!
Enjoy!
1st batch of ingredients
- 1/2 large Spanish onions diced
- 4 cloves of garlic minced
- 12 large cremini mushroom sliced
- 9 mixed sizes shiitake mushrooms chopped
- 3 celery stalks diced.
- 1 each red and green bell peppers diced
- 1 large jalapeño peppers diced (optional, according to the level of heat you are looking for)
- 2 large carrots diced
2nd batch of ingredients
- 2 tbsp of Dijon mustard
- 1 can tomato paste
- 1tbsp lemon juice
- 3 tbsp of Chili powder
- 2 tbsp of garlic powder/salt
- 1 tbsp of onion powder
- 1 tbsp of black pepper
- 1 tsp of cumin
- ½ tsp turmeric
- 1 tbsp dried oregano
- 1 tbsp fresh thyme or 1 tsp dried
3rd batch of ingredients
- 1 – 19 oz can of black bean
- 1 – 19 oz can of red kidney beans
- 1 – 19 oz can of white kidney beans
- 2 – 28 oz can of diced San Marzano tomatoes
- 1 cup of vegetable broth (I rinse the tomato cans to get all the good stuff and throw it in the pot so I simply add concentrated bouillon after)
- I can of pitted black olives
- 2 tbsp each of chopped fresh parsley and cilantro
In a large pot, place 2 tbsp of grapeseed oil and heat at medium heat. Add the onions and caramelize (until golden brown). Add the rest of the 1st batch of ingredients one by one, stirring to coat and to sautée all the vegetables.
Add the 2nd batch of ingredients and mix well to coat all vegetables, cook for 30 seconds.
Add the 3rd batch of ingredients, mix well, cover and let simmer for about an hour at very low heat.
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