Vegetable Tagine

Vegetable Tagine
Prep Time
40 minutes
Number of Servings
4
Ingredients
  • 1 Tbsp olive oil or [q:1/4] cup water
  • 1 large red onion, chopped
  • 1 medium-size carrot, peeled and chopped
  • 1 large red bell pepper, seeded and chopped
  • 1 large Yukon gold potato, peeled or scrubbed, diced
  • 2 garlic cloves, minced
  • 1 tsp grated fresh ginger
  • 1 tsp smoked paprika
  • [q:1/2] tsp ground turmeric
  • [q:1/4] tsp cayenne pepper
  • 1 (14.5-oz) can diced red tomatoes, undrained
  • 2 cups low-sodium vegetable broth
  • Salt
  • [q:1/2] cup dried apricots
  • [q:1/4] cup pitted green olives, halved or sliced
  • Zest of 1 lemon
  • 3 cups cooked chickpeas or 2 (15.5-ounce) cans chickpeas, rinsed and drained
  • 3 Tbsp minced fresh cilantro or Italian parsley
Directions
  1. Heat oil or water in a large saucepan over medium heat. Add onion and carrot. Cover and cook until softened, about 5 minutes.
  2. Add bell pepper, potato, garlic, ginger, paprika, turmeric, cayenne, tomatoes with their juices, broth, and salt to taste. Reduce heat to low and simmer for 25 minutes.
  3. Meanwhile, soak apricots in hot water for 10 minutes and then drain and finely chop. Add apricots, olives, lemon zest, and chickpeas to vegetable mixture and cook until hot and flavors are blended, about 5 minutes.
  4. Use back of a large spoon to crush some of chickpeas and potatoes and blend into sauce. 
  5. Stir in cilantro and serve hot.
Nutrition Info
359 Calories, 12 g Protein, 63 g Carbohydrates, 17 g Fiber, 9 g Total fat, 645 mg Sodium, [nutrition:3] Vitamins A, Vitamin C, [nutrition:2] Iron, Manganese, Potassium

Apple Mulligatawny Soup

Apple Mulligatawny Soup
Prep Time
45 minutes
Number of Servings
4
Ingredients
  • 1 Tbsp vegetable oil
  • 1 cup chopped onion
  • 1 cup diced carrot
  • 1 cup thinly sliced celery
  • 1 Tbsp minced ginger root    
  • 2 cloves minced garlic
  • 1 Tbsp curry paste
  • [q:1/2] tsp each salt and pepper
  • 1 cup coconut milk
  • 2 cup low-sodium chicken stock
  • 2 cup cubed butternut squash
  • 4 cup diced Washington Granny Smith apples
  • 2 cup diced cooked chicken
  • [q:1/4] cup chopped fresh coriander
Directions
  1. In deep skillet, heat oil over medium-high heat. Add onion, carrot, and celery. Cook, stirring occasionally, until tender but not browned, about 10 minutes.
  2. Stir in ginger root, garlic, curry paste, salt, and pepper and cook one minute.
  3. Pour in coconut milk and chicken stock and bring to a boil.
  4. Add squash and reduce heat to simmer for 15 minutes.
  5. Add apple and chicken and cook just until apples are tender but still hold their shape, about 10 minutes more.
  6. Sprinkle with coriander and serve with warm bread or cooked basmati rice.
Nutrition Info
437 Calories, 28 g Protein, 44 g Carbohydrates, 8 g Fiber, 19 g Total fat (12 g sat, 3 g mono, 3 g poly), 295 mg Sodium, Vitamin A, Vitamin B3 (niacin), Vitamin B6, Manganese, Vitamin C, Pantothenic acid, Copper, Magnesium, Phosphorus, Potassium, Selenium, Vitamin B1 (thiamine), B2 (riboflavin), B12, Biotin, E, Folate, K, Calcium, Iron, Molybdenum, Zinc

Super Salad

Super Salad
Perfect for lunch
Number of Servings
Serves 1
Ingredients
  • 1 cup red leaf lettuce
  • 1 cup baby arugula
  • [q:1/4] cup diced baby carrots
  • [q:1/2] cup cucumber, chopped
  • [q:1/2] avocado, sliced into quarters
  • [q:1/2] cup chopped red bell pepper
  • 1 hard boiled egg, quartered
  • [q:1/3] cup chopped beets
  • [q:1/2] cup halved grape tomatoes
  • sliced leek for garnish
Directions
  1. Mix together in a serving bowl.
  2. Garnish with sliced leek.
Nutrition Info
354 Calories, 12 g Protein, 160 mg Cholesterol, 39 g Carbohydrates, 15 g Total sugars (0 g Added sugars), 14 g Fiber, 20 g Total fat (4 g sat), 159 mg Sodium, [nutrition:5] Vitamin A, Vitamin B6, Vitamin C, Vitamin K, Folate, [nutrition:3] Vitamin B2 (riboflavin), Vitamin E, Phosphorus, Potassium, [nutrition:2] Vitamin B1 (thiamine), Vitamin B3 (niacin), Iron, Magnesium, [nutrition:1] Vitamin B12, Calcium, Zinc

Curried Carrot Soup with Pistachios

Curried Carrot Soup with Pistachios
Prep Time
Prep: 15 minutes, Cook: 20 minutes
Number of Servings
8
Ingredients
  • 2 Tbsp EDEN Extra Virgin Olive Oil
  • 1 clove garlic, minced
  • 4 cups chopped leeks, white and green parts (about 2 large leeks)
  • 8 cup chopped carrots, (about 2 pounds)
  • 10 cups water
    • or vegetable broth
  • 1 tsp EDEN Sea Salt
  • 1 tsp curry powder, or to taste
  • [q:1/8] tsp ground cinnamon
  • 2 ounces EDEN Pistachios, coarsely chopped, for garnish
Directions
  1. Heat the oil in a medium soup pot and sauté the garlic and leeks until the leeks are slightly golden.
  2. Add the carrots, water, and half the sea salt.
  3. Cover and simmer about 15 minutes or until the carrots are tender.
  4. Remove from the heat and purée, in 2 or 3 batches, in a blender until creamy.
  5. Pour into a soup pot and all the remaining sea salt, curry powder and cinnamon.
  6. Simmer on medium-low for another 5 to 10 minutes.
  7. Ladle into individual serving bowls and garnish each with pistachios.
Nutrition Info
Per serving: 98 calories, 5g fat (39% calories from fat), 2g protein, 14g carbohydrate, 4g fiber, 0mg cholesterol, 285mg sodium

Kale with Carrots

Kale with Carrots
Prep Time
35 minutes
Number of Servings
Serves 4
Ingredients
  • 4 cups stemmed and chopped curly kale, in bite-size pieces
  • 2 Tbsp extra-virgin olive oil
  • 1 red onion, cut into half moons
  • Sea salt
  • 2 carrots, peeled and diced small
  • 3 cloves garlic, minced
  • 1 tsp minced fresh ginger
  • 2 Tbsp freshly squeezed lemon juice
Directions
  1. Cover kale with cold water and set aside.
  2. Heat olive oil in a large, deep saute pan over medium-high heat. Add onion and pinch of salt and saute for 3 minutes. Decrease heat to low and cook slowly until onions are caramelized, about 20 minutes.
  3. Increase heat to medium. Add carrots, garlic, ginger, and a pinch of salt. Saute for 3 to 4 minutes, until carrots are tender. Drain kale and add to pan along with a scant [q:1/4] teaspoon of salt.
  4. Saute until greens turn bright green and wilt, about 3 minutes. Test greens; you may need to add 1 tablespoon of water. Continue cooking, covered, until they become just a little more tender, 2 to 3 minutes.
  5. Drizzle on lemon juice and stir gently. Serve immediately.
Nutrition Info
Per serving: 120 Calories; 7.6 g Total fat (1.1 sat, 5 g mono); 14 g Carbohydrates; 3 g Protein; 3 g Fiber; 125 mg Sodium

Scrambled Tofu

Scrambled Tofu
Prep Time
10 minutes + 12 minute cook time
Number of Servings
4
Ingredients

 

Directions
  1. Heat the oil in a large skillet and sauté the onions for 2 to 3 minutes. Add the carrots and sweet corn.
  2. With your hands crumble the tofu on top of the vegetables. Sprinkle the shoyu or ume plum vinegar over the tofu, cover and reduce the flame to medium-low.
  3. Cook for 5 minutes or until the tofu fluffs up like scrambled eggs.
  4. Remove the cover, turn the flame to high, mix in the red pepper, scallions, black pepper and turmeric.
  5. Cook another 2 to 3 minutes, stirring frequently until all liquid from the tofu evaporates.
  6. Serve hot for breakfast, lunch or dinner.
Nutrition Info
169 calories, 10g fat (52% calories from fat), 15g protein, 6g carbohydrate, 1g fiber, 0mg cholesterol, 184mg sodium
 

Raw Carrot Soup

Raw Carrot Soup
Prep Time
20 minutes
Number of Servings
4
Ingredients
  • 2 cups peeled and chopped carrots
  • 1 garlic clove, chopped
  • 1 green onion, chopped
  • 1 Tbsp chopped ginger root
  • [q:1/8] cup white sesame seeds
  • Sea salt to taste
  • 2 cups purified water 
Directions
  1. Combine all ingredients in a high-powered high-speed blender.
  2. Blend on high until mixture is smooth. Serve.
Nutrition Info
52 Calories, 1 g Protein, 8 g Carbohydrates, 3 g Fiber, 2 g Total fat (1 g mono, 1g poly), 49 mg Sodium, [nutrition:3] Vitamin A, [nutrition:1] Biotin, Vitamin K, Copper 

Corned Beef and Cabbage

Corned Beef and Cabbage
Number of Servings
Serves 6
Ingredients
  • Lean cut of brisket, approximately 3 lbs
  • 1 head of green cabbage, quartered into wedges
  • 6 large red potatoes, quartered
  • 6 large carrots, unpeeled and cut into large pieces
  • 2 medium white onions, quartered
  • 1 tsp of onion powder
  • 1 tsp of garlic powder
  • 1 bay leaf, torn
  • 2 Tbsp yellow mustard
  • [q:1/3] cup brown sugar
  • Salt and pepper to taste
Directions
  1. Rinse brisket in cold water and pat dry.
  2. Place brisket in the bottom of the slow cooker.
  3. Cover brisket with mustard.
  4. Place potatoes, carrots and onions on top of brisket.
  5. Season with onion powder, garlic, bay leaf, salt and pepper.
  6. Mix brown sugar with 1 cup of cold water and pour over brisket and vegetables.
  7. Add cold water to just below the top of vegetables.
  8. Cook on low for 8 hours.
  9. Place cabbage on the top of vegetables.
  10. Cook for another 2 hours.
Nutrition Info
646 Calories, 55 g Protein, 141 mg Cholesterol, 68 g Carbohydrates, 21 g Total sugars (8 g Added sugars), 11 g Fiber, 18 g Total fat (6 g sat), 550 mg Sodium, [nut:5] Vitamin A, Vitamin B1 (thiamine), Vitamin B3 (niacin), Vitamin B6, Vitamin B12, Vitamin C, Vitamin K, Phosphorus, Potassium, Zinc, [nut:4] Vitamin B2 (riboflavin), Iron, [nut:3] Folate, Magnesium, [nut:1] Calcium

Cabbage and Potato Stew

Cabbage and Potato Stew
Number of Servings
Serves 4
Ingredients
  • 1 Tbsp extra-virgin olive oil
  • pinch of salt
  • [q:1/2] lb fingerling potatoes, cut in halves
  • [q:1/2] lb carrots, peeled and chopped
  • 4 cloves garlic, chopped
  • [q:1/2] large yellow onion, thinly sliced
  • 5 cups vegetable stock
  • [q:1 1/2] cups pre-cooked white beans
  • [q:1/2] medium cabbage, chopped
  • [q:1/2] cup Parmesan cheese, freshly grated (optional)
  • Italian parsley, to garnish
Directions
  1. Warm the olive oil in a large thick-bottomed pot over medium-high heat. Stir in the salt and potatoes. Cover and cook until they are a bit tender and starting to brown a bit, about 5 minutes
  2. Stir in the garlic and onion and cook for another minute.
  3. Add the stock and the beans and bring the pot to a simmer.
  4. Stir in the cabbage and cook until the cabbage softens up a bit.
  5. Serve with a dusting of cheese and sprig of Italian parsley.
Nutrition Info
280 Calories, 15 g Protein, 36 g Carbohydrates, 4 g Total sugars (0 g Added sugars), 10 g Fiber, 9 g Total fat (4 g sat), 638 mg Sodium, [nutrition:5] Vitamin A, Vitamin K, [nutrition:4] Phosphorus, [nutrition:3] Calcium, Folate, [nutrition:2] Vitamin B1 (thiamine), B6, Vitamin C, [nutrition:1] Vitamin B2 (riboflavin), Iron, Magnesium, Potassium, Zinc
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