vegetarian

Three-Bean Salad

Three-Bean Salad
bags of pinto, kidney, and black beans
Prep Time
70 minutes prep, overnight soak, 4 hours chill
Number of Servings
Serves 8
Ingredients
  • [q:1/4] lb dried pinto beans, soaked overnight and drained
  • [q:1/4] lb dried black beans, soaked overnight and drained
  • [q:1/4] lb dried red (kidney) beans, soaked overnight and drained
  • 8 cups water
  • 1 Tbsp light olive oil
  • 1 stalk celery, chopped
  • [q:1/2] medium red onion, peeled and chopped
  • [q:1/2] medium green bell pepper, seeded and chopped
  • [q:1/4] cup minced fresh cilantro
  • [q:1/4] cup minced fresh flat-leaf parsley
  • 3 Tbsp extra-virgin olive oil
  • 3 Tbsp red wine vinegar
  • 1 Tbsp honey
  • [q:1/2] tsp ground black pepper
  • [q:1/2] tsp sea salt
Directions
  1. Place beans, water, and light olive oil in an Instant Pot. Close lid, set steam release to Sealing, and press the Bean button and cook for the default time of 30 minutes. When the timer beeps, let pressure release naturally, about 20 minutes. Open lid and drain beans. Cool to room temperature. 
  2. Transfer cooled beans to a large bowl. Add celery, onion, bell pepper, cilantro, and parsley. Mix well. 
  3. In a small bowl, whisk together extra-virgin olive oil, vinegar, honey, black pepper, and salt. Pour dressing over bean mixture and toss to coat. Refrigerate for 4 hours before serving. 
Nutrition Info
459 Calories, 26 g Protein, 73 g Carbohydrates, 23 g Fiber, 8 g Total fat (1 g sat), 143 mg Sodium, [nutrition:5] Vitamin B1 (thiamine), Folate, Phosphorus, [nutrition:4] Vitamin K, Iron, Magnesium, [nutrition:3] Vitamin B6, Potassium, Zinc, [nutrition:1] Vitamin B2 (riboflavin), B3 (niacin), C, Calcium

Spinach and Roasted Carrot Salad

Spinach and Roasted Carrot Salad
with Goat Cheese and Walnuts
a pile of fresh carrots
Prep Time
10 minutes
Number of Servings
Serves 6
Ingredients
  • 1 lb whole carrots
  • 1 Tbsp avocado oil
  • [q:1/2] cup chopped walnuts
  • 3 Tbsp extra-virgin olive oil
  • 3 Tbsp unseasoned rice vinegar
  • 1 tsp honey
  • [q:1 1/2] tsp Dijon mustard
  • 1 small shallot, thinly sliced
  • 6 oz baby spinach
  • [q:1/4] cup chopped fresh chives
  • 4 oz soft plain goat cheese, crumbled
Directions
  1. Place a baking sheet in the oven. Preheat oven to 425°.
  2. Peel carrots and then halve lengthwise. Cut into [q:2 1/2] by [q:1/2] inch long strips. Toss with avocado oil. Spread carrots on hot pan and roast until lightly brown and tender, approximately 13 to 15 minutes.
  3. While carrots are roasting, toast walnuts in a small, dry skillet over medium-high heat. Stir frequently, until walnuts are toasted, about 5 minutes. Set walnuts aside to cool.
  4. Whisk extra-virgin olive oil, vinegar, honey, mustard, and shallot together in a small bowl.
  5. In a large bowl, toss spinach, roasted carrots, chives, and dressing. Divide mixture among 6 plates. Top each plate with equal amounts of toasted walnuts and goat cheese. Serve.
Nutrition Info
196 Calories, 6 g Protein, 11 g Carbohydrates, 3 g Fiber, 15 g Total fat (4 g sat), 177 mg Sodium, [nutrition:5] Vitamin A, K, [nutrition:2] Vitamin B6, Folate, [nutrition:1] Vitamin B2 (riboflavin), C, D, E, Magnesium, Phosphorus, Potassium

Rice Salad with Oranges, Olives, and Almonds

Rice Salad with Oranges, Olives, and Almonds
Prep Time
1 hour, 10 minutes
Number of Servings
Serves 4
Ingredients
  • [q:1 1/2] cups basmati rice*
  • Salt and pepper
  • 2 oranges, plus [q:1/4] tsp grated orange zest plus 1 Tbsp juice
  • 2 Tbsp extra-virgin olive oil
  • 2 tsp sherry vinegar
  • 1 small garlic clove, minced
  • [q:1/3] cup large pitted brine-cured green olives, chopped
  • [q:1/3] cup slivered almonds, toasted
  • 2 Tbsp minced fresh oregano
Directions
  1. Bring 4 quarts water to boil in a Dutch oven.
  2. Meanwhile, toast rice in a 12-inch skillet over medium heat until faintly fragrant and some grains turn opaque, 5 to 8 minutes.** Add rice to boiling water and cook, stirring occasionally, until rice is tender but not soft, about 15 minutes.*** Drain rice, spread onto a rimmed baking sheet, and let cool completely, about 15 minutes.****
  3. Cut away peel and pith from oranges. Holding fruit over a bowl, use a paring knife to slice between membranes to release segments. Whisk oil, vinegar, garlic, orange zest and juice, 1 teaspoon salt, and [q:1/2] teaspoon pepper together in a large bowl.
  4. Add rice, orange segments, olives, almonds, and oregano. Gently toss to combine, and let sit for 20 minutes. Serve.
Nutrition Info
438 Calories, 9 g Protein, 69 g Carbohydrates, 6 g Fiber, 15 g Total fat (2 g sat), 396 mg Sodium, [nutrition:5] Folate, [nutrition:4] Vitamin B1 (thiamine), [nutrition:3] Vitamin C, E, [nutrition:2] Vitamin B3 (niacin), K, Iron, Phosphorus, [nutrition:1] Vitamin B2 (riboflavin), B6, Calcium, Magnesium, Zinc

Lentil and Chard Cakes

Lentil and Chard Cakes
Lentil and Chard Cakes on white plate garnished with avocado.
Prep Time
90 minutes
Number of Servings
8 cakes
Ingredients
  • Kosher salt, plus more if needed, divided
  • [q:1/2] cup short-grain brown rice, soaked overnight or rinsed
  • [q:3/4] cup Puy lentils, rinsed
  • 2 Tbsp olive oil, divided
  • 1 small onion, chopped
  • 4 garlic cloves, minced
  • 1 tsp ground cumin
  • [q:1/2] tsp freshly ground black pepper
  • 1 large bunch Swiss chard (1 lb)
    • stems sliced [q:1/2]-inch thick
    • leaves shredded into 1-inch strips
  • 2 Tbsp water
  • [q:1 1/4] cups quinoa flakes*
  • 1 Tbsp lemon juice
  • 2 large eggs
Directions
  1. Preheat oven to 375°F with a rack in the center position.
  2. Bring a large pot of water to boil. Add [q:1/4] teaspoon of salt and rice. Cook for 10 minutes and then add lentils. Cook for 20 to 22 minutes more, until lentils and rice are tender but not mushy. Drain and let cool.
  3. Meanwhile, in a large nonstick skillet, heat 1 tablespoon of the oil over medium high heat. Add onion, garlic, cumin, [q:1/2] teaspoon of salt, and pepper. Cook for 3 minutes, and then add chard stems. Cook until onions and chard stems are very soft, 10 to 12 minutes more. Add chard leaves, water, and [q:1/4] teaspoon of salt and cook, tossing with tongs, until very soft, 5 minutes more. Let cool.
  4. Line a baking sheet with unbleached parchment paper. In a food processor, combine lentils and rice, chard, quinoa flakes, lemon juice, eggs, and& [q:3/4] teaspoon of salt. Pulse until just combined. Divide mixture into [q:8 1/2] cup (4 oz) portions and shape them into 1-inch-thick patties (about 3 inches wide), placing them on prepared baking sheet as you go.
  5. Brush patties with remaining 1 tablespoon oil and sprinkle with [q:1/4] teaspoon salt. Bake for 20 to 25 minutes, flipping halfway through, until cakes are crispy, browned, and cooked through.
Nutrition Info
1 cake: 270 Calories, 12 g Protein, 41 g Carbohydrates, 5 g Fiber, 7 g Total fat (1 g sat), 329 mg Sodium, [nutrition:5] Vitamin D, K, [nutrition:3] Vitamin B6, Folate, Magnesium, Phosphorus, [nutrition:2] Vitamin A, B1 (thiamine), C, Iron, [nutrition:1] Vitamin B2 (riboflavin), B3 (niacin), E, Potassium, Zinc

Spice-Drizzled Acorn Squash

Spice-Drizzled Acorn Squash
Spice-Drizzled Acorn Squash served on a black platter with a black background.
Prep Time
2 1/4 hours prep time
Number of Servings
8
Ingredients
  • [q:1/2] cup water
  • 2 ([q:1 1/4] lb) acorn squash, seeded and quartered
  • [q:1/4] cup honey
  • 2 Tbsp unsalted butter, melted
  • 2 tsp ground cinnamon
  • 1 tsp ground cumin
  • 1 tsp kosher salt
  • [q:1/2] tsp black pepper
  • [q:1 1/4] cups pomegranate arils
  • 2 Tbsp chopped fresh cilantro
Directions
  1. Pour water into a 6-quart slow cooker. Place acorn squash quarters, flesh side up, in slow cooker.
  2. Stir together honey, butter, cinnamon, cumin, salt, and pepper in a small bowl. Drizzle honey mixture over squash.
  3. Cover and cook on High until tender, 2 hours to 2 hours and 30 minutes.
  4. Sprinkle evenly with pomegranate arils and cilantro.
Nutrition Info
93 Calories, 1 g Protein, 18 g Carbohydrates, 2 g Fiber, 3 g Total fat (2 g sat), 215 mg Sodium, [nutrition:1] Vitamin B1 (thiamine), C, D

Avocado-Spinach Hummus

Avocado-Spinach Hummus
Prep Time
10 minutes
Number of Servings
8
Ingredients
  • [q:1/2] head DOLE Cauliflower
  • [q:1/4] cup hulled pumpkin seeds
  • 2 tablespoons tahini paste
  • 1 teaspoon cumin seeds
  • 1 garlic clove
  • 2 cups DOLE Baby Spinach
  • [q:1/2] avocado
  • [q:1/4] cup orange juice
  • 3 tablespoons lime juice
  • 2 tablespoons grated lime peel
  • 1 tablespoon chia seeds
  • Salt to taste
Directions
  1. Pull off leaves around cauliflower and break it into small florets. Place into food processor or an emulsifier blender and pulse until it becomes coarse texture of “rice”, remove and set aside.
  2. Combine pumpkin seeds, tahini paste, cumin and garlic clove in food processor or blender. Cover; blend until smooth. Add cauliflower, baby spinach and avocado to pumpkin seed mixture. Process until smooth.
  3. Season hummus with orange juice, lime juice and grated lime peel and salt to taste. Sprinkle with chia seeds before serving with sliced apple, fresh vegetables or crackers.
Nutrition Info
80 calories

Roasted Beet, Leek, and Kale Salad

Roasted Beet, Leek, and Kale Salad
a plate of roasted vegetables with dressing
Prep Time
55 minutes
Number of Servings
4
Ingredients

Salad

  • 4 medium beets, peeled and sliced
  • 2 medium leeks, trimmed and washed carefully (white base and first inch of green chopped)
  • 4 Tbsp extra-virgin olive oil, divided
  • [q:1/2] tsp sea salt, divided
  • [q:1/4] tsp ground black pepper
  • 1 tsp Italian herb seasoning
  • 12 medium kale leaves, ribs cut out, leafy part sliced into large bite-sized pieces
  • [q:1/4] cup pistachios, chopped
  • 2 Tbsp crumbled feta cheese (optional)

Dressing

  • 4 Tbsp extra-virgin olive oil
  • 2 Tbsp fresh lemon juice
  • 1 Tbsp honey
  • 1 medium garlic clove, diced
  • 1 tsp dried oregano
  • [q:1/8] tsp sea salt
Directions
  1. Preheat oven to 395˚.
  2. Toss beets and leeks in a medium bowl with 2 tablespoons of the oil, [q:1/4] teaspoon of the salt, the black pepper, and the Italian seasoning. Stir to coat well. Arrange beets and leeks on a rimmed baking sheet and roast for 35 to 45 minutes, until tender but still firm.
  3. Meanwhile, toss kale in a small bowl with remaining 2 tablespoons oil and remaining [q:1/4] teaspoon salt. Spread on a baking sheet. Roast for 10 to 15 minutes, until crisp.
  4. Heat a small sauté pan over medium heat. Add pistachios, stirring frequently until warmed through; don’t allow nuts to brown.
  5. Whisk together dressing ingredients in a bowl. When ready to serve, place kale on a serving platter, drizzle dressing over and toss gently. Add beets and leeks and garnish with nuts and cheese, if using. Serve warm or at room temperature.
Nutrition Info
415 Calories, 7 g Protein, 27 g Carbohydrates, 6 g Fiber, 33 g Total fat (5 g sat), 531 mg Sodium, [nutrition:5] Vitamin C, K, Folate, [nutrition:3]​ Vitamin A, B6, E, [nutrition:2] Calcium, Phosphorus, [nutrition:1] Vitamin B1 (thiamine), B2 (riboflavin), Iron, Magnesium, Potassium, Zinc

Banana, Green Tea & Pistachio Smoothie

Banana, Green Tea & Pistachio Smoothie
healthy smoothies in a glass
Ingredients
Directions
  1. Set aside 2 tablespoons of pistachios for garnish. Place the remaining pistachios in a blender and grind several seconds.
  2. Add the banana, EDENSOY, ice, maple syrup and matcha. Pulse several seconds.
  3. Pour into glasses and sprinkle 1 tablespoon of pistachios on top of each glass for garnish.
Nutrition Info
232 calories, 6 g fat (23% calories from fat), 9 g protein, 38 g carbohydrate, 2 g fiber, 0 mg cholesterol, 104 mg sodium

One-Pot Veggie Tagine

One-Pot Veggie Tagine
A man holding a heaping plate of Veggie Tagine
Prep Time
80 minutes
Number of Servings
6
Ingredients
  • 2 eggplants
  • 1 butternut squash
  • Olive oil
  • Unsalted butter
  • 1 red onion, finely chopped
  • 2 garlic cloves, chopped
  • Ground cumin
  • Ground ginger
  • Ground cinnamon
  • 1 (14 oz) can plum tomatoes
  • 1 (14 oz) can chickpeas (do not drain!)
  • 1 vegetable bouillon cube
  • Dried apricots
  • Salt and pepper
  • [q:2 1/2] cups couscous
  • Pitted green olives
  • 1 lemon, juiced and zested
  • Plain yogurt
  • Fresh cilantro
Directions
  1. Cut eggplants and butternut squash into cubes.
  2. Place a tagine* over medium heat and add a small splash of the olive oil and a pat of the butter. Add onion and garlic and sauté until soft. Add 1 teaspoon each of the cumin, ginger, and cinnamon.
  3. Add eggplant and squash and continue cooking for another 10 minutes, stirring continuously to infuse vegetables with spices. Next, add tomatoes and chickpeas (and their juices), bouillon cube, 7 tablespoons of water, and 10 dried apricots. Season with salt and pepper, give it a good stir, and place lid on for 1 hour, or until thick and eggplant is cooked through. (Keep stirring during cooking time and add water if it needs it.)
  4. Cook couscous according to package instructions. Once ready, fold in 2 tablespoons of chopped green olives.
  5. When tagine is done, add lemon juice and zest. Add a dollop of yogurt for some creaminess, stir in a handful of chopped cilantro, and enjoy!
Nutrition Info
715 Calories, 28 g Protein, 134 g Carbohydrates, 22 g Fiber, 10 g Total fat (2 g sat), 449 mg Sodium, [nutrition:5] Vitamin A, B1 (thiamine), B6, Folate, Phosphorus, [nutrition:4] Vitamin B3 (niacin), C, [nutrition:3] Iron, Magnesium, Potassium, Zinc, [nutrition:2] Vitamin B2 (riboflavin), E, K, [nutrition:1] Vitamin D, Calcium

Finnish Oven Pancake with Berry Sauce

Finnish Oven Pancake with Berry Sauce
a plate of pancakes and bowls of berries
Prep Time
40 minutes prep time, plus 1 hour batter sit time
Number of Servings
Serves 4
Ingredients

Pancakes

  • 1 cup all-purpose flour, sifted
  • [q:1/4] tsp ground cardamom
  • 3 Tbsp unsalted butter, melted and cooled, divided
  • 2 Tbsp honey
  • 2 large eggs, beaten
  • [q:1 1/4] cup low-fat milk
  • [q:1/2] tsp vanilla extract

Berry Sauce

  • 8 oz fresh strawberries, stemmed and sliced into quarters
  • 8 oz fresh blueberries
  • [q:1/2] cup orange juice
  • [q:1/8] cup honey
  • 1 tsp vanilla extract
Directions
  1. In a large bowl, add flour, cardamom, 2 tablespoons of the melted butter, the honey, eggs, and milk. Using a hand mixer, mix ingredients together until batter is smooth. Let batter sit for 1 hour for better rising.
  2. Put an 8-inch cast-iron pan in the oven to heat up. Preheat oven to 425°.
  3. Carefully remove hot pan from oven. With a pastry brush, add remaining tablespoon of melted butter to pan. Make sure to brush butter up sides of pan as well as bottom. Pour batter into pan. Cook for 20 to 25 minutes, or until pancake has risen, is golden brown at edges, and looks just set in middle.
  4. While pancake is cooking, make Berry Sauce. Place strawberries, blueberries, orange juice, and honey in a saucepan over medium heat. Bring mixture to a boil. Reduce heat to medium and simmer for 3 to 5 minutes, or until fruit is soft. Remove from heat and stir in vanilla extract.
  5. Serve pancake immediately from oven with sauce.
Nutrition Info
392 Calories, 10 g Protein, 61 g Carbohydrates, 3 g Fiber, 12 g Total fat (7 g sat), 73 mg Sodium, [nutrition:5] Vitamin C, D, [nutrition:2] Vitamin B2 (riboflavin), B12, Phosphorus, [nutrition:1] Vitamin A, B1 (thiamine), B6, K, Calcium, Folate, Zinc
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