Dig into these vegetarian recipes!

Vegetable Curry with Chickpeas and Cashews

Vegetable Curry with Chickpeas and Cashews
Prep Time
40 minutes
Number of Servings
4
Ingredients
  • 2 Tbsp oil
  • 3 cups [q:1/2]-inch chunks of peeled and seeded butternut squash
  • 2 cups chopped broccoli florets
  • 3 cloves garlic, minced
  • 2 tsp minced, peeled fresh ginger 
  • 1 Tbsp curry powder
  • 1 (16 oz) can chickpeas (garbanzo beans), rinsed and drained
  • [q:3/4] cup whole cashews
  • [q:1/2] cup golden raisins
  • 1 (14 oz) can of coconut milk
  • 1 Tbsp lime juice
  • Salt and freshly ground black pepper to taste
  • [q:1/4] cup chopped fresh mint
Directions
  1. Heat oil in a large pan over medium-high heat. Add squash and sauté for approximately 10 minutes, until it begins to soften and brown. 
  2. Add broccoli, garlic, and ginger. Sauté for another 2 minutes, stirring constantly.
  3. Add curry powder, chickpeas, cashews, raisins, and coconut milk to pan. Bring mixture to a simmer, lower heat to medium-low, and cover pan. Cook until vegetables are tender, approximately 10 minutes.
  4. Remove pan from heat and add lime juice. Season to taste with salt and pepper.
  5. Before serving, sprinkle dish with mint. This curry can be served alone or with brown rice.
Nutrition Info
464 Calories, 11 g Protein, 49 g Carbohydrates, 9 g Fiber, 27 g Total fat (14 g sat, 9 g mono, 2 g poly), 54 mg Sodium, [nutrition:5] Vitamin C, Copper, Iron, Manganese, [nutrition:3] Magnesium, [nutrition:2] Phosphorus, Potassium, [nutrition:1] Vitamin B1 (thiamine), B3 (niacin), B6, Vitamin K, Folate, Calcium, Molybdenum, Zinc

Savory Stuffed Winter Squash

Savory Stuffed Winter Squash
Number of Servings
4 to 6
Ingredients
  • 3–6 baked winter squash (such as acorn or carnival)
  • 2 Tbsp Nutiva Organic Milled Chia Seeds
  • [q:2 1/3] cup water
  • 1 cup kasha
  • [q:1/2] tsp sea salt
  • 2 Tbsp Nutiva Organic Red Palm Oil
  • 2 cup fresh shiitake mushrooms, stems removed and caps sliced
  • 1 cup leeks or onions, coarsely chopped
  • 1 cup celery, sliced
  • 1 cup red bell pepper, coarsely chopped
  • 1 Tbsp fresh thyme leaves or [q:1 1/2] tsp dried
  • 2 tsp fresh sage, coarsely chopped, or 1 tsp dried
  • [q:1/4] cup hemp seeds
Directions
  1. Place the milled chia seeds in a small bowl with [q:1/3] cup water; set aside, and boil 2 cups water in a tea kettle.
  2. Heat and melt the red palm oil in a 9-inch heavy skillet. Add mushrooms, leeks, celery, red bell peppers, kasha, chia mixture and sea salt; sauté, mixing occasionally, for 5 minutes or until the ingredients are fragrant and well mixed. Turn off the heat.
  3. Add the boiling water and bring the ingredients to a boil over high heat. Reduce the heat to medium low and simmer, covered, for 10 minutes or until the water is absorbed. Add and stir in the thyme and sage. Taste and adjust the seasonings, if desired.
  4. Let cool briefly and serve stuffed into baked winter squashes, such as acorn or carnival, garnished with hemp seeds.

Low-Sodium Sun-Dried Tomato Veggie Sauce

Low-Sodium Sun-Dried Tomato Veggie Sauce
Prep Time
15 minutes prep time
Number of Servings
Serves 3 (1 cup each)
Ingredients
  • 1 cup chopped vegetables (mix and match zucchinis, bell peppers, onions, garlic, leeks, broccoli, tomatoes, etc.)
  • 1 Tbsp garlic granules
  • 2 to 4 Tbsp low-sodium sun-dried tomatoes packed in oil
  • [q:1/4] cup fresh chopped herbs (mix and match basil, oregano, sage, rosemary, thyme, etc.)
  • [q:1/4] tsp ground chipotle pepper (optional)
  • 1 (16 oz.) can of tomato sauce or tomato puree (no-salt, no-salt-added, or low-sodium varieties)
  • Sprigs of parsley or cilantro for garnish
Directions
  1. In a large pot or skillet over medium heat, sauté vegetables and garlic with sun-dried tomatoes for a few minutes until vegetables are soft.
  2. Add herbs, chipotle, if using, and tomato sauce or puree. Reduce to simmer. Stir constantly until sauce is well-blended and hot.
  3.  Garnish and serve right away or refrigerate and use within three days.
Nutrition Info
87 Calories, 4 g Protein, 20 g Carbohydrates, 4 g Fiber, 0.5 g Total fat, 79 mg Sodium. [nutrition:3] Vitamin C. [nutrition:2] Vitamin A, Copper, and Potassium.

Garlicky Greens with Ginger and Lemon

Garlicky Greens with Ginger and Lemon
Prep Time
10 minutes
Number of Servings
4
Ingredients
  • 3 Tbsp low-sodium chicken broth or olive oil
  • 1 large bunch (about 1 lb) greens (kale, chard, mustard, beet greens, or collards), cut crosswise with stems removed
  • 2 garlic cloves, peeled and minced
  • [q:1/8] tsp ground ginger
  • Pinch of salt
  • 2 Tbsp freshly squeezed lemon juice
  • Parmesan Cheese (optional)
Directions
  1.  Heat broth or oil in saute pan over medium heat.
  2.  Add greens, garlic, ginger, and salt, stirring until greens wilt, about [q:1 1/2] minutes.
  3. Remove from heat and drizzle on lemon juice.
  4.  Top with parmesan (optional) and serve.
Nutrition Info
With chicken broth and kale: 23 Calories, 2 g Protein, 0 mg Cholesterol, 3g Carbohydrates, 1 g Total sugars (0 g Added sugars), 2g Fiber, 1 g Total fat (0 g sat), 164 mg Sodium, [nutrition:5] Vitamin C, Vitamin K, [nutrition:1] Vitamin A, Vitamin B2 (riboflavin), Calcium

Classic Basil Pesto

Classic Basil Pesto
Prep Time
15 minutes
Number of Servings
2 cups (Serves 6)
Ingredients
  • 2 garlic cloves, crushed under a knife and peeled
  • [q:1/3] cup pine nuts, walnuts, or almonds
  • [q:1/2] cup (2 oz) freshly grated Parmesan or Romano, or a combination
  • 3 cups packed fresh basil leaves, well rinsed and dried in a salad spinner
  • [q:1/2] cup extra-virgin olive oil, plus more to cover pesto
  • Salt and freshly ground black pepper
Directions
  1. With the machine running, drop garlic through the feed tube of a food processor. Add nuts and cheese, and process until nuts are finely chopped. Add the basil. With machine running, gradually add oil, scraping down the sides of the work bowl as needed to make a thick paste. Season with salt and pepper to taste.
  2. Transfer pesto to a shallow container and smooth the mixture. Pour a thin film of olive oil over pesto to inhibit discoloration. Cover container and refrigerate until ready to use. (The pesto can be stored for up to 3 weeks, covered and refrigerated. Bring to room temperature before using.)
Nutrition Info
With pine nuts and parmesan: 262 Calories, 6 g Protein, 8 mg Cholesterol, 2 g Carbohydrates, 0 g Total sugars (0 g Added sugars), 1 g Fiber, 26 g Total fat (5 g sat), 147 mg Sodium, [nutrition:5] Vitamin K, [nutrition:2] Vitamin A, Vitamin E, Phosphorus, [nutrition:1] Calcium

Eggplant, Pesto & Goat Cheese Sandwiches

Eggplant, Pesto & Goat Cheese Sandwiches
Prep Time
30 minutes prep time + draining time for eggplant
Number of Servings
4
Ingredients
  • 1 large eggplant, cut crosswise into [q:1/2]-inch-thick rounds
  • Kosher salt
  • Extra-virgin olive oil, for brushing the eggplant
  • 8 slices crusty rustic bread
  • 4 Tbsp Classic Basil Pesto or your favorite pesto
  • 2 medium ripe tomatoes, sliced into [q:1/4]-inch-thick rounds
  • 4 oz rindless goat cheese (chevre), crumbled
Directions
  1. Toss eggplant with [q:1 1/2] teaspoons salt in a colander. Place in sink and let stand for 1 hour to drain off excess juice. Rinse eggplant under cold water and pat dry with paper towels.
  2. Build a fire for grilling in an outdoor grill. For a charcoal grill, let coals burn until they are covered with white ash. Spread out the mound of coals into a bank, with one side about two coals deep; the other side of the slope should include a scattering of single coals. For a gas grill, preheat grill on high. Leave one side on high and turn the other side to low. In both cases, you will have two areas for cooking, one hot and the other cooler.
  3. Lightly oil cooking grate. Brush eggplant on both sides with olive oil. Place over the hotter side of the grill and cover. Grill until the undersides are seared with grill marks, about 2 minutes. Turn and sear the other sides, about 2 minutes longer. Transfer to the cooler side of the grill, cover, and grill until eggplant is tender, about 5 minutes. During the last minute or so, place bread slices on grill to toast them lightly.
  4. Spread 4 bread slices with pesto. Place, pesto side up, on a work surface. Top each with equal amounts of eggplant, tomatoes, and crumbled goat cheese. Top each with a slice of bread and cut in half crosswise. Serve immediately or cooled to room temperature.

Roasted Pumpkin Wedges

Roasted Pumpkin Wedges
Prep Time
35 minutes
Number of Servings
12
Ingredients
  • 1 medium-sized pumpkin (about 5 pounds)
  • Generous pinch of cinnamon
  • 1 Tablespoon apple juice concentrate, thawed*
Directions
  1. Preheat oven to 400 degrees F.
  2. Peel pumpkin the same way you would peel melons like honeydew. Cut off top and bottom so that pumpkin "stands" steady on your surface. To keep pumpkin from moving, a wet towel underneath is helpful. Then, going from top to bottom with a sharp knife, filet the skin off. Next, cut pumpkin into long wedges. Remove pulp and seeds.
  3. Season your wedges with cinnamon and apple juice concentrate.
  4. On a large nonstick baking sheet, bake for 25 minutes or until browned.
  5. Serve hot.
Nutrition Info
50 Calories, 2 g Protein, 0 mg Cholesterol, 13 g Carbohydrates, 5 g Total sugars (0 g Added sugars), 1 g Fiber, 0 g Total fat (0 g sat), 2 mg Sodium, [nutrition:5] Vitamin A, [nutrition:1] Vitamin B2 (riboflavin), Vitamin C, Vitamin E, Phosphorus, Potassium

Caramelized Beets

Caramelized Beets
Ingredients
  • 3 large beets
  • 1 large purple onion
  • 2 to 3 garlic cloves
  • 2 Tbsp olive oil
  • 1 Tbsp brown sugar
  • 1 tsp sea salt
Directions
  1. Peel the beets and cut them into large chunks.
  2. Peel the onion and chop it into thin slices.
  3. Mince the garlic.
  4. Toss the beets, onions and garlic with the oil, sugar and salt in a glass baking dish.
  5. Bake the beets at 350 degrees for 45 minutes to 1 hour, stirring them every 15 minutes so that the beets cook evenly.

Roasted Carrots, Potatoes & Parsnips

Roasted Carrots, Potatoes & Parsnips
Prep Time
40 minutes
Number of Servings
6
Ingredients
  • 3 large carrots, cut into [q:1 1/2] inch thick pieces
  • 1 lb red bliss potatoes, cut into [q:1 1/2] inch thick pieces
  • 3 medium parsnips, cut into [q:1 1/2] inch thick pieces
  • [q:1/4] cup olive oil
  • 1 tsp dried thyme
  • Salt and freshly ground black pepper
Directions
  1. Preheat oven to 400°.
  2. Toss vegetables with oil and thyme in a large bowl. Add additional oil if veggies seem dry. Season to taste with salt and pepper.
  3. Place vegetables in oven on an 11 by 17-inch baking sheet.
  4. After about 20 minutes, turn vegetables over with a spatula for even browning.
  5. Roast for an additional 15 to 20 minutes, or until vegetables are brown at the edges and tender when pierced with a fork.
Nutrition Info
198 Calories, 3 g Protein, 0 mg Cholesterol, 28 g Carbohydrates, 6 g Total sugars (0 g Added sugars), 6 g Fiber, 9 g Total fat (1 g sat), 239 mg Sodium, [nutrition:3] Vitamin A, [nutrition:2] Vitamin C, Vitamin K, [nutrition:1] Vitamin B1 (thiamine), Vitamin B3 (niacin), Vitamin B6, Vitamin E, Folate, Magnesium, Phosphorus, Potassium

Herbed Mashed Potatoes

Herbed Mashed Potatoes
Number of Servings
Serves 6
Ingredients
  • 4 medium Yukon gold potatoes
  • 1 cup good extra virgin olive oil
  • 4 cloves fresh garlic, oven roasted until tender
  • Juice from [q:1/2] lemon
  • [q:1/2] cup chives, finely chopped
  • [q:1/2] cup Italian parsley, finely chopped 
  • Kosher salt and freshly cracked pepper, to taste
Directions
  1. Bake the potatoes cooked until fork tender.
  2. Peel and mash with a fork.
  3. Add remaining ingredients while continuing to mash.
  4. Adjust flavor with salt and pepper to taste.
  5. Serve immediately or reheat in a pan when ready.
Nutrition Info
435 Calories, 3 g Protein, 0 mg Cholesterol, 27 g Carbohydrates, 2 g Total sugars (0 g Added sugars), 4 g Fiber, 36 g Total fat (5 g sat), 207 mg Sodium, [nut:5] Vitamin K, [nut:4] Vitamin C, [nut:3] Vitamin B6, Vitamin E, [nut:1] Vitamin B1 (thiamine), Vitamin B3 (niacin), Iron, Phosphorus, Potassium
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