Category Archives: vegetarian

Sara’s Lentil Burgers

Sara's Lentil Burgers
Serves 6
Yummy Vegan Lentil Burgers
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Ingredients
  1. 1 Cup cooked lentils
  2. 1 Cup shredded carrots
  3. 1 Cup shredded zuchinni
  4. 1/2 Cup chopped cilantro (or Italian parsley)
  5. 1 Egg (pastured or free range)
  6. 1 Tsp cumin
  7. 1 Tbsp coconut flour
  8. 1/2 Tbsp sea salt
  9. 1 Tbsp coconut oil or more as needed
Instructions
  1. In a mixing bowl, mash up lentils with your hands
  2. Add all the ingredients and mix together thoroughly and form patties
  3. Heat skillet on medium heat with coconut oil
  4. Cook patties for 8 minutes on each side
Notes
  1. Can be garnish with grilled/carmelized onions, avocado, guacamole and/or lettuce and tomatoes.
  2. Makes approx 6-10 depending on size
Risa Groux Nutrition http://risagrouxnutrition.com/

Quinoa Baked Stuffed Tomatoes

Quinoa Baked Stuffed Tomatoes
Fabulous Quinoa Stuffed Baked Tomato Vegetarian main dish
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Ingredients
  1. 8 large tomatoes (firm-ish)
  2. 1 cup cooked quinoa or brown rice
  3. 1 ½ cups cooked lentils, garbanzo or black beans
  4. ½ cup feta or goat cheese (optional)
  5. ¼ cup chopped basil or 1 tsp dried oregano/Italian seasoning
  6. 2 cloves garlic
  7. 2 tbs of pesto
  8. 2 – 4 cups fresh spinach (or more)
  9. Sea salt and pepper to taste
Instructions
  1. Preheat oven to 425°F.
Cook quinoa
  1. combine ½ cup dry quinoa with 1 cup water and 2 dashes of sea salt and cover with a lid.
  2. As soon as water boils, reduce heat to the lowest possible simmer or turn heat completely off and keep covered with a lid.
  3. Let sit for 10 minutes until done.
  4. Slice top off of each tomato and gently scoop the seeds out
  5. Place in a glass or ceramic baking dish
  6. If they do not sit flat, slice a bit off the bottom
  7. In a skillet, sauté garlic and spinach until spinach wilts
  8. Move all the warm ingredients to a large bowl
  9. Add the beans, herbs, quinoa, cheese, pesto, sea salt and pepper
  10. Mix to combine
  11. Fill each tomato with the quinoa stuffing
  12. Drizzle with a bit of olive oil and top with a tiny bit of cheese
  13. Bake for 20-25 minutes until done
  14. Broil for the last 2-3 minutes to get a nice crispy brown layer on top
  15. Serve hot or at room temperature
Notes
  1. Makes 8 servings
Risa Groux Nutrition http://risagrouxnutrition.com/

Rebecca’s Healthy Handroll

Rebecca’s Healthy Handroll
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Ingredients
  1. 1 sheet of seaweed (Nori)
  2. 1 tablespoon of hummus
  3. 1-2 pieces of fresh kale or thinly sliced cucumber
  4. ¼ or slightly less of brown rice or quinoa
Instructions
  1. Take 1 sheet of seaweed, spread the hummus on half of the seaweed
  2. Add 1/4 cup or less of cooked brown rice or quinoa on top of the hummus and 1 or 2 pieces of kale or thinly sliced cucumber on top of rice.
  3. Roll the filled portion of seaweed over the unfilled portion to create a hand roll.
Risa Groux Nutrition http://risagrouxnutrition.com/

Spicy Vegetarian Chili

Spicy Vegetarian Chili
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Ingredients
  1. 2 tbsp coconut oil
  2. 1 medium yellow onion, chopped
  3. 1 large carrot chopped
  4. 1 stalk celery, chopped
  5. 1 medium red bell pepper, cored, seeded and chopped
  6. 1 medium yellow or orange bell pepper, cored, seeded and chopped
  7. 1 tbsp dried oregano
  8. 3 cloves garlic, finely chopped
  9. 1 tbsp finely chopped chipotles in adobo
  10. 2 tsp ground cumin
  11. 1 tbsp chili powder
  12. 1 ½ tsp salt
  13. 1 can (28 oz) diced tomatoes, with their liquid
  14. 3 cups cooked or canned red kidney beans, drained
  15. 1 1/2 cup Cooked or canned black beans, drained
  16. 1 ½ cups cooked or canned black beans, drained
  17. 4 cups vegetable broth
Instructions
  1. Heat the oil in a large pot over medium heat. Add onions, carrots, celery, peppers and garlic and cook for 10 to 12 minutes, until vegetables are softened but not browned. Add chipotles, oregano, cumin, chili powder and salt. Stir to blend. Add tomatoes and 4 cups vegetable broth. Gently simmer over low heat, uncovered, for 45 minutes. Add beans and simmer an additional 30 minutes. Garnish individual bowls with green onions or sour cream, if desired.
Risa Groux Nutrition http://risagrouxnutrition.com/

Kim’s Cauliflower-Lentil Tacos

Kim’s Cauliflower-Lentil Tacos
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Ingredients
  1. 1 cup green or brown lentils
  2. 1 head cauliflower, cored and broken into florets
  3. 2 tablespoons olive oil
  4. 2 medium yellow onions, diced (about 1 1/2 cups)
  5. 1 jalapeno, seeded and minced
  6. 4 cloves garlic, minced
  7. 4 teaspoons chili powder
  8. 2 teaspoons ground cumin
  9. 1 teaspoon ground coriander
  10. 1/2 cup canned tomato sauce
  11. 1 1/2 teaspoons salt
  12. 1/2 teaspoon ground black pepper
  13. 1 package organic taco shells or use romaine lettuce as the shell.
  14. 4 cups shredded romaine lettuce, for topping
Instructions
  1. Rinse the lentils and drain well. Combine the lentils and 3 cups water in a small saucepan. Bring to a boil, then reduce the heat to low and simmer until tender, about 30 minutes. Drain of excess water and set the lentils aside.
  2. Pulse the cauliflower in a food processor until reduced to pieces the size of rice grains. Heat the olive oil in a large skillet over medium heat. Add the onions and jalapenos and cook until the onion is translucent, 5 to 7 minutes. Add the cauliflower, garlic, 2 teaspoons of the chili powder, 1 teaspoon of the cumin and 1/2 teaspoon of the coriander and cook for 4 minutes. Stir in the tomato sauce and cook until the cauliflower is tender, another 3 minutes.
  3. Add the cooked lentils to the cauliflower mixture. Add the remaining 2 teaspoons chili powder, 1 teaspoon cumin and 1/2 teaspoon coriander. Stir in the salt and pepper and cook for 3 minutes more to blend the flavors.
  4. Serve with fresh salsa and guacamole.
Risa Groux Nutrition http://risagrouxnutrition.com/
 

Quinoa with Lentils and Veggies

Quinoa with Lentils and Veggies
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Ingredients
  1. 2 cups of dry quinoa
  2. 1 1/2 cups of dry lentils
  3. 1 tablespoon of coconut oil
  4. 2-3 cloves of garlic
  5. 1 chopped yellow onion
  6. 2 cups of sliced mushrooms (any kind)
  7. 1 bunch of asparagus cut into 1 1/2 inch pieces
  8. 1 zucchini, diced into cubes
  9. Salt and pepper to taste
Instructions
  1. Cook the quinoa in vegetable or chicken broth until done
  2. Rinse the lentils then place in boiling water until the lentils are soft but not mushy (about 10-15 minutes)
  3. In a pan with coconut oil, sauté the garlic, onion and mushrooms then add the asparagus and zucchini.
  4. When the veggies are done, place in a serving bowl with the quinoa and veggies. Drain the lentils and add them too. Add salt and pepper to taste and serve.
Risa Groux Nutrition http://risagrouxnutrition.com/

Quinoa Black Bean Burgers

Quinoa Black Bean Burgers
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Ingredients
  1. 2 cans BPA free black beans or 8-12 oz dried (soaked, drained and cooked)
  2. 1 cup quinoa (cooked on stovetop or rice cooker)
  3. 6 oz crushed tomatoes (in a soft box not can or puree fresh tomatoes)
  4. 2 cloves garlic, minced
  5. 1/2 onion, diced
  6. 1 jalapeño or other pepper, seeds removed, diced
  7. 1 Tbsp. coconut oil
  8. 2 Tbsp. ground flax seeds
  9. 6 Tbsp. water
  10. Pinch of Himalayan sea salt and ground black pepper to taste
  11. 1/4 teaspoon tumeric
  12. 1/2 teaspoon cumin
Instructions
  1. Preheat oven to 425 degrees. Briefly sauté garlic, onion and pepper in coconut oil.
  2. Blend half of the black beans, tomato and sautéed veggies in food processor or blender
  3. Pour into bowl and add the rest of the black beans, quinoa and spices. Mix well – add more seasoning to taste.
  4. Form into patties, adding additional ground flax seed as needed.
  5. Place on baking sheet and drizzle olive oil on top to help brown burgers. Bake for 15-20 minutes or until patties are browned.
Risa Groux Nutrition http://risagrouxnutrition.com/

Gazpacho

Gazpacho
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Ingredients
  1. 1 Cup red onion, chopped
  2. 1 Cup Bell pepper green chopped
  3. 1 Cup Seedless Cucumber (Chopped)
  4. 1 Cup Tomato peeled chopped
  5. 1 1/2 tsp Garlic chopped or more
  6. 1 1/2 Kosher salt
  7. 1/4 tsp Cayenne pepper
  8. 1/4 Cup Tomato paste
  9. 1 Tbsp Vinegar white wine
  10. 1/4 Cup Olive oil
  11. 1 Tbsp fresh lemon juice
  12. 3 Cups Tomato juice
  13. 1 sprig of thyme
Instructions
  1. Mix all, cover, refrigerate overnight. Next day remove thyme and blend until smooth.
Risa Groux Nutrition http://risagrouxnutrition.com/

Stir Fry Spring Rolls

Stir Fry Spring Rolls
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Ingredients
  1. Sesame or coconut oil
  2. 1 cup of yellow onion
  3. 1 tablespoon of fresh ginger
  4. 1 head of green cabbage
  5. 1 cup of zucchini
  6. 2 cups of baby bok choy
  7. 1 cup of red pepper
  8. soy sauce
  9. sesame seeds
  10. spring roll wrappers
Instructions
  1. In a large wok or saucepan, mix together all ingredients (except sesame seeds and spring roll wrappers) stirring frequently until mildly firm. Drain excess fluid and place in serving bowl and sprinkle sesame seeds on top. Place individual spring roll wrappers in hot water until soft and make a spring roll.
Notes
  1. Any vegetable can be included or replaced.
  2. Cashews or any animal protein can be added.
Risa Groux Nutrition http://risagrouxnutrition.com/