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Advocating Healthy, Compassionate and Ecological Living

Vegetarian Awareness Month Recipes

Recipes from Colleen Patrick-Goudreau, Compassionate Cooks

African Sweet Potato & Peanut Stew

This stew is indescribably delicious serving it over quinoa (which is incredibly nutritious), couscous (which is a traditional North African accompaniment), or brown rice. Enjoy!

Ingredients

  • 3 Tbs. water for sautéing
  • 3 sweet potatoes, peeled & cut into 1/2" cubes
  • 2 medium yellow onions, chopped
  • 3 garlic cloves, pressed or minced
  • 1 can (15 oz.) red kidney beans, drained & rinsed
  • 2 red bell peppers, seeded & cut into 1/2" squares
  • 1 can (15 oz.) diced tomoatoes or 2 fresh, diced
  • 1/2-3/4 cup smooth or crunchy natural peanut butter
  • 1/2 tsp. salt (or to taste)
  • 1 tsp. ground cumin
  • 1 tsp. ground cinnamon
  • 1/2 tsp. cayenne pepper
  • 3 tsp. light brown sugar
  • 4 cups vegetable stock
  • 1 tsp. fresh ginger, grated
  • fresh cilantro, chopped (optional - for garnish)
  • unsalted peanuts, chopped (optional - for garnish)

Directions:
Heat water in a soup pot over medium heat; add onions and garlic and cook until softened, about 5 minutes; add bell peppers, cover, and cook until softened, about 5 more minutes.

Stir in brown sugar, ginger, cumin, cinnamon, and cayenne pepper, and cook, stirring, for 30 seconds.

Stir in peanut butter, and distribute it evenly throughout. Hint: You may want to thin out the peanut butter first by mixing it with some water in a small bowl before adding it to the pot (it will make it easier to incorporate into the stew)

Add sweet potatoes, kidney beans, and tomatoes, and stir to coat.

Add vegetable stock, bring to a boil, then reduce the heat to low and simmer until the potatoes are soft, about 30 minutes

Taste and add salt or other seasonings, if necessary. Serve in individual bowls and top with chopped nuts and cilantro, if desired.

Reprinted with permission from The 30-Day Vegan Challenge by Colleen Patrick-Goudreau

Muhammara (Roasted Red Pepper and Walnut Spread)

Makes 1 cup or more

A delicious rich red pepper spread with walnuts and a hint of spiciness.  Make this the day before serving to allow the flavors of the spices to mix.  The olive oil may separate slightly, so stir well before serving.

Ingredients

  • 2 to 3 whole roasted peppers (from jar or roasted yourself)
  • 2/3 cup bread crumbs (see below to make your own)
  • 1 cup walnuts, toasted
  • 4 large garlic cloves
  • 1/2 teaspoon salt
  • 1 tablespoon fresh lemon juice
  • 2 teaspoons clover agave nectar
  • 1 teaspoon ground cumin
  • 1/2 teaspoon red pepper flakes (or more for added spice)

Directions:
In a blender or food processor, combine the peppers and all the remaining ingredients. Taste, and add more spice or salt as necessary.

Reprinted with permission from The 30-Day Vegan Challenge by Colleen Patrick-Goudreau

Asian-Inspired Edamame Salad

Yield: 3 cups

A quick convenient light meal, snack, or side dish, this is one of my go-to favorites any time of the year.

Ingredients

  • 8 cups water
  • 1 tablespoon salt
  • 16 ounces frozen, shelled edamame
  • 1/4 cup seasoned or plain rice vinegar
  • 1 tablespoons toasted sesame oil
  • 1 tablespoon tamari soy sauce
  • 1 tablespoon agave nectar
  • 1 teaspoon lemon juice
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 2 carrots, shredded
  • 2 tablespoons sesame seeds (raw or toasted)

Directions
Place the water and salt in a soup pot, and bring to a boil. Add the edamame, and cook for five minutes. Rinse immediately with cold water, drain well, and set aside.

Meanwhile, in a large bowl, whisk together the vinegar, oil, tamari, agave, lemon juice, salt and pepper.

Add the drained edamame to the bowl, along with the carrots and sesame seeds. Toss well to combine. Chill at least two hours or overnight. Bring to room temperature 30 minutes before serving.

Reprinted with permission from Color Me Vegan by Colleen Patrick-Goudreau

Black Olive Bruschetta with Cashew Cream

Yield: 20 servings, depending on size of baguette

This is a beautiful and delicious appetizer. The contrast between the white cashew cream and black olives is striking – and even more so if you serve it along with traditional tomato bruschetta.

Ingredients

  • 2 tablespoons olive oil
  • 3 cloves fresh garlic, finely minced
  • 2 shallots, finely minced
  • Salt and pepper, to taste
  • 1/4 cup pine nuts, coarsely chopped
  • 1/2 cup pitted black olives, finely minced
  • 1 teaspoon balsamic vinegar
  • 1 whole grain baguette, sliced
  • Olive oil for brushing
  • 1 tablespoon fresh parsley, finely minced
  • 1 tablespoon fresh basil, finely minced
  • Cashew Cream (see below - advanced preparation required)

Directions
Preheat oven to 400, and line a baking sheet with unbleached parchment paper. Add the oil to a large sauté pan, along with the garlic, shallots, and a pinch of salt and pepper. Cook over medium heat until the shallots begin to glisten, about 5 minutes. Stir in the pine nuts and olives, and sauté for 3 minutes more. Stir in the balsamic vinegar, and turn off heat.

Lightly brush both sides of the bread slices with oil. Arrange on the prepared baking sheet, and bake until the ends of the bread begin to turn golden brown and crispy, about 5 to 7 minutes.

Remove from the oven, and let cool for 10 minutes. Spread a generous amount of cashew cream on each bread slice, and carefully spoon the olive mixture on top. Sprinkle with some minced parsley and basil, and arrange on a pretty serving platter.

Cashew Cream

Ingredients

  • 1 cup raw cashews 1 tablespoon olive oil, plus additional oil for brushing
  • 1/2 yellow onion, finely chopped
  • 1 teaspoon yellow/light miso
  • 1 tablespoon lemon juice
  • 1 tablespoon water

Directions
Soak the cashews overnight in just enough water to completely cover them. The next day, drain and rinse the cashews. Set aside. In a medium sauté pan, sauté the onions in the 1 tablespoon of oil until translucent and tender, about 5 to 7 minutes.

Place the soaked cashews, sautéed onions, miso, lemon juice, and water into a blender and process until smooth.

Reprinted with permission from Color Me Vegan by Colleen Patrick-Goudreau

Citrus Salad with Kale

Yield: 4 servings

Enjoy this fresh, light, delicious salad anytime of the year. Soy-free, wheat-free, oil-free.

Ingredients

  • 1 bunch kale, leaves stripped from rib and finely chopped
  • 2 oranges, peeled with membranes removed and separated into wedges
  • 1 red grapefruit, peeled with membranes removed and separated into wedges
  • 1 small red onion, thinly sliced
  • 1 jalapeño pepper, seeded and minced or 1/8 teaspoon red pepper flakes
  • 2 tablespoons toasted pine nuts1/4 cup fresh orange juice
  • Juice from 1 lime
  • 1 tablespoon vinegar (apple cider, balsamic, or rice)
  • 2 tablespoons agave nectar (or other liquid sweetener)
  • Zest from one orange, for garnish

Directions
Add the kale, oranges, grapefruit, onion, jalapeno pepper, and pine nuts to a large bowl, and set aside. In a separate bowl, whisk together the orange juice, lime juice, vinegar, and agave nectar. Pour the mixture over the salad ingredients, and toss gently to coat evenly. Serve in individual bowls, and garnish with orange zest.

Reprinted with permission from Color Me Vegan by Colleen Patrick-Goudreau

Minestrone with Kale

Yield: 6 servings

The addition of kale in this classic comfort soup makes it even better, certainly more nutritious, and definitely more colorful! Oil-free if using water to sauté, soy-free.

Ingredients

  • 1 tablespoon oil or water for sautéing
  • 1 large yellow onion, chopped
  • 2 carrots, finely chopped
  • 4 garlic cloves, finely minced
  • 1 15-ounce can diced tomatoes
  • 1 15-ounce can (1-1/2 cups white beans (Cannellini, Great Northern, navy), rinsed and drained
  • 1 bunch kale (about 3/4 pound), stemmed and coarsely chopped
  • 2 tablespoons finely chopped fresh parsley
  • 6 cups water or vegetable stock (or half stock and half water)
  • 2 bay leaves
  • 1 cup soup pasta (elbow macaroni, shells, etc.), cooked
  • Salt and freshly ground pepper, to taste

Directions
Heat the oil or water in a large soup pot over medium heat, and add the onion and carrots. Cook, stirring often, until the onion turns translucent and the carrots glisten, about 7 minutes.

Stir in the garlic and cook, stirring, for another minute or so, until the garlic begins to smell fragrant. Add the tomatoes and their liquid and cook, stirring occasionally, for about 10 minutes, until the tomatoes have cooked down a bit.

Add the beans, kale, parsley, water, and bay leaves. Bring to a boil, reduce the heat to low, cover partially, and simmer for 20 to 30 minutes, until the flavors are all incorporated and the kale is tender.

Add the pasta, and stir to incorporate. Cook for 5 minutes more, tasting and adjusting the salt and pepper as needed, then remove from heat and serve.

Reprinted with permission from Color Me Vegan by Colleen Patrick-Goudreau
Sweet Potato & Peanut Stew Photo

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