Vegan Mediterranean Lentil Soup

 2 Tbsp extra virgin olive oil

1 1/2 cups chopped yellow onions

1 cup chopped carrots

3 clove garlic, minced

2 Tbsp no-salt added tomato paste

4 cups reduced-sodium vegetable broth

1 cup water

1 (15 oz) can no salt-added cannellini beans, rinsed

1 cup mixed dry lentils (brown, green and black)

1/2 cup chopped sundried tomatoes in oil, drained

3/4 tsp salt

1/2 tsp ground pepper

1 Tbsp chopped fresh dill, plus more for garnish

1 1/2 tsp red wine vinegar

1.  Heat oil in a large heavy pot over medium heat.  Add onions and carrots; cook, stirring occasionally, until softened, 3 to 4 minutes.  Add garlic and cook, stirring constantly, until fragrant, about 1 minute.  Add tomato paste and cook, stirring constantly, until the mixture is evenly coated, about 1 minute.

2.  Stir in broth, water, cannellini beans, lentils, sun-dried tomatoes salt and pepper.  Bring to a boil over medium-high heat; reduce heat to medium-low to maintain a simmer.  Cover and simmer until the lentils are tender, 30 to 40 minutes.

3.  Remove from heat and stir in dill and vinegar.  Garnish with additional dill, if desired and Serve.

Serves 6

Veggie Patties with Black Beans

 4 serving

2 cans black beans, rinsed and drained

1 onion, minced

3 cloves garlic, minced

2 carrots, shredded

1/2 cup quick-cook oats (50 g)

1 Tbsp soy sauce

1 tsp cumin

1/2 tsp coriander

1/2 tsp chili powder

1.  Heat one Tablespoon of olive oil in a pan.  Combine onions, garlic, salt, and pepper and cook until onions are translucent.

2.  Add carrots, and seasonings of choice until carrots are tender.  Remove pan from heat.

3.  In a bowl, mash the beans and then add the contents of the pan along with the soy sauce and quick oats.

4.  Mix and form four patties.  Place in freezer for 30 minutes to set.

5.  Cook patties on a pan coated.  Serve on a bed of lettuce, with tomato slice, mushrooms and onions

Beet Burgers

 4 servings

15 oz black beans, drained and rinsed

4 small beets, cooked

1 cup organic oat flour

2 tsp onion powder

1 tsp garlic powder

1/2 tsp ground cumin

1/2 tsp smoked paprika

salt

pepper

4 orgnic whole-grain buns

burger toppings (of choice) lettuce, tomato, pickles, avocado

1.  Preheat oven to 375 degrees and line a baking sheet with parchment paper.

2.  Place the beans and beets in a food processor and blend until smooth.

3.  Transfer to a bowl and stir in the oat flour and spices until well combined.

4.  Using your hands, form 4 large or 8 small patties.

5.  Bake for 20-25 minutes, flipping halfway through.

6.  To make the burgers, place the patties on buns and dress with your favorite toppings.

Notes:  If you're cooking your own beans, use 1 3/4 cups for every 1 (15 oz) can of beans.

Healthy Apple Crisp

 2 lb apples (about 5-6 medium apples), thinly sliced

2 Tbsp maple syrup or honey

1 Tbsp lemon juice or 1/2 lemon, juiced

 

For the crisp Topping:

1 cup rolled oats

1/2 cup almond meal or flour

1/4 cup coconut sugar or brown sugar

1 tsp cinnamon

1/4 cup vegan butter, melted

1.  Preheat oven to 350 degrees and spray a 9-inch pie plate with a natural cooking spray.

2.  Combine all filling ingredients in a medium bowl and transfer to pie plate.  Apple slices will almost be overflowing out of pie plate.

3.  Combine all crisp topping ingredients in a medium bowl.  I like to use a fork to get them fuly combined.

4.  Evenly sprinkle crisp mixture over the top of the apples.

5.  Bake for about 40 minutes and until apples are of desired softness.  If after 40 minutes, crumble topping is browning , but apples are not soft enough-place tin foil over the crumble and bake another 5-10 minutes.

6.  Allow to cool slightly before spooning out.

7.  Serve warm and with vanilla ice cream, whipped topping or coconut cream, if desired.

Notes: You can peel, if you'd like, but I don't.  Honey is not vegan.  I used a sugar free, calorie free pancake syrup.  I used a brown sugar/splenda blend.  Any butter or even coconut oil will work.