Archive for the ‘Main Courses’ Category

Quinoa Coconut Lentil Curry

In Main Courses, vegan on April 16, 2010 at 8:47 pm

Indian food is one of my favourite types of cuisines, and although I never re-create it as good as my favourite Indian restaurants, it’s usually pretty tasty!  I had some lentils to use up, and have become quite hooked on quinoa after going this is what resulted!


extra virgin olive oil

1 small onion

2 cloves garlic

1 potato, peeled and chopped into small cubes

1/2 cup cooked quinoa

3/4 cup baby peas

2 handfuls baby spinach

3/4 cup lentils, cooked

1/2 cup regular coconut milk

1 tsp Madras curry powder (contains a blend of turmeric, coriander, cumin, etc..)

1/2 tsp cinnamon

1/4 tsp salt, pepper

Saute chopped onions and garlic in EVOO on med. heat until onions are translucent.  Add in cubed potatoes – cook for 4 minutes or so.  Add in spices, lentils, coconut milk, peas and simmer for 25 minutes.  After 20 minutes, mix in spinach until wilted.  Season with salt and pepper and serve over cooked quinoa. Enjoy!


Mango Fig & Avocado Salad

In Main Courses, Salads, vegan on April 9, 2010 at 1:15 am

It has been a busy last week of school, and I haven’t had much “creative” time to ponder up new recipes.  Nonetheless, here’s a yummy salad I enjoyed for lunch today..


2 cups organic baby spring mix

1/2 mango, quartered

1/2 avocado, quartered

3 kalamata dried figs, halved (yummm!!)

poppy seeds

sunflower seeds

1-2 tbsp maple fig dressing

Assemble and enjoy! 🙂

Strawberry and Roasted Chickpea Salad

In Main Courses, Salads on April 5, 2010 at 8:14 am

Tons of strawberries in the grocery store these days..after a lovely brunch with a friend this morning, I used the leftover strawberries in a refreshing salad..


2 cups spring mix

1/3 cup halved strawberries

2 tbsp yogurt dressing: plain yogurt, strawberry preserves, honey, dash of white balsamic vinegar, tsp of oil

roasted chickpeas (toss chickpeas with tamari and honey at 400 for 20 minutes, stirring halfway through)

Toss together and enjoy!

Perfect White Bean Dip

In Main Courses, Snacks, vegan on April 4, 2010 at 8:26 am

This dip is incredibly simple and so tasty.  Smooth, creamy texture that goes great with veggies, chips, pitas, etc!  Can you believe it has a total of 4 ingredients!?


1 1/4 cups cooked small white beans (I used navy beans)

1 1/2 cups vegetable stock

2 cloves garlic

1/4 tsp salt

Combine beans, stock, garlic, and salt in small pot.  Simmer covered on stove for 40 minutes.  Remove from stove, let sit with cover on while you prep the rest of your ingredients


-peppers, carrots, “Food Should Taste Good” gluten-free chips (I had Sweet Potato flavour!), homemade pita bread, kale chips..

In the next photo, you can see the kale chips..


2 tsp extra virgin olive oil

3-4 stalks of kale

1 tbsp lg flake nutritional yeast

dash of sea salt

Tear off kale leaves from stalks.  Arrange on baking sheet and spray with extra virgin olive oil (I use a “Mighty Mist” sprayer that I can refill vs. the aerosol can sprays).  Sprinkle nutritional yeast and salt on kale.  Bake at 400F for 1o-15 minutes depending on how crispy you want your kale. Enjoy!

Brown Basmati Rice with Assorted Veggies & Sauteed Tofu

In Main Courses, vegan on April 1, 2010 at 8:41 pm

I debated posting my stirfry, because I thought – how basic is a stirfry, that won’t make for a very interesting post.  But, I think that everyone throws different things in them, and when I see posts on stirfries, it  always gives me a new idea for my next stirfry!  When I was younger, my Mom used to skip the rice, and make a stirfry with assorted vegetables and potatoes in a pineapple sauce.  It was tres yummy.  For this stirfry, I cooked the brown basmati rice  earlier in the day, and then sauteed the tofu and veg right before dinner.


1/2 cup brown basmati rice (cooked)

baby brussel sprouts




1/2 cup extra-firm tofu, sauteed at med-high heat for 10-15 mins in EVOO

a good teriyaki sauce – I would normally make it but I was in a rush! I really like California Naturals Teriyaki.

Optional: nutritional yeast for sprinkling on top

Saute the tofu in one skillet.  In a separate frying pan, saute vegetables that take the longest first – in this case, the carrots and cauliflower.  Add in broccoli and baby brussels at the end.  Add tofu to vegetables, stir in the teriyaki sauce.  Serve, and sprinkle nutritional yeast on top.

White Bean and Tuna Salad

In Main Courses, Salads on March 30, 2010 at 11:21 am

I know I need to eat more fish, for all of the good things that fish contain..and today I had a craving for tuna.  I knew I wanted to pair it with white beans, but what to use to bind them together…hummus, of course!  Homemade hummus is one of my favourite foods..and it made this simple salad so yummy!  I paired this with a spinach-orange salad (dressed with a raspberry balsamic reduction) and gluten-free multigrain flatbread!  Yum yum 🙂

Ingredients (for one)

1 small can flaked tuna

1/4 cup white beans

1 tbsp homemade chickpea hummus

2 tsp dried parsley

pinch of sea salt

Toss all ingredients together.  Enjoy!

PS. Did you know that parsley is an excellent source of Vitamin K, Vitamin C, and Vitamin A?  I try to incorporate it into foods, especially soups.  Dried parsley doesn’t have a ton of flavour but it often makes the dish more aesthetically pleasing!

Mixed Baby Green Salad with Crispy Tofu

In Main Courses, Salads, vegan on March 27, 2010 at 7:05 am

I love love love this salad.   It has great texture and great flavour!  The salad is layered like so:

– mixed baby greens; shredded beets and carrots (and any other veg you’d like to add.  I added diced cucumbers this time, sometimes I do roasted red peppers!);  sauteed crispy tofu (recipe to follow); and tahini dressing (recipe to follow).

Tahini Dressing (for one)

1 tbsp tahini

1 tbsp gluten free tamari (or regular if you aren’t GF)

1 tbsp lemon juice (must use real lemon, or else the taste is totally thrown off)

2 tsp oregano

2 tsp water

-Note: You may have to adjust these to get it to the consistency you like.  I don’t measure the ingredients normally, but I taste it along the way to see what I need to add more of.

Crispy Tofu (for one)

2 tsp olive oil

2 tsp gluten free tamari sauce

1 serving extra firm tofu, cut into small squares

few dashes of nutritional yeast

Spray frying pan with olive oil, turn element to med-high heat. When hot, add in tofu.  Saute until crispy on all sides (you will have to watch the tofu, turning it every few minutes or so).  This should take 10-12 mins.  Turn down heat to medium, add in a few dashes of tamari sauce. Sprinkle nutritional yeast on tofu and toss to coat.

Pesto Pasta Salad

In Main Courses, pasta, vegan on March 19, 2010 at 12:21 pm

Pasta salads remind me of summer!  And it seems that summer might be coming sooner than we think this year! 🙂


1 cup cooked rice pasta, al dente

1/2 cup roasted zucchini squash (20-25 min with EVOO, s+p at 425F)

1/4 cup grape tomatoes (you can also roast these if you’d like, they take less time than the zucchini though)

1 (generous) tbsp pesto

1/4 cup cubed cheese (I used Okanagan’s Soy Jalapeno)

salt and pepper to taste

Optional ingredients: artichoke hearts, parmesan cheese sprinkled on top

Mix all ingredients together.  Enjoy!

Cauliflower Potato Soup

In Main Courses, Soups, Uncategorized, vegan on March 19, 2010 at 12:14 pm

I absolutely love Healthy, Happy Life’s recipes.  She takes comfort food and veganizes it in the best way!  This soup was so simple and so tasty!  I modified it a bit and didn’t puree all of it, because I like to keep chunks of cauliflower and potato for texture. Yum yum!

Adapted from Healthy, Happy Life:


Part 1

1 yellow onion

1/2 head cauliflower, chopped up

1 white potato, cubed

herbs (I used thyme, garlic powder, parsley)

1 cup vegetable broth (I used water + veggie bouillon)

1/2 cup plain rice milk

2 tsp dijon mustard

Heat oil in pot over medium heat. Add diced onion, cook for 3-4 minutes.  Add in chopped potato.  After 5 minutes, add in vegetable broth and milk, chopped cauliflower.  Turn up heat until boiling, then turn down heat, put lid on pot and “steam” cauliflower for 5 minutes.  Add in herbs and mustard and take off heat.  Once cooled, use immersion blender to puree soup.

Part 2 (Saffron Roux)

2 tbsp cornstarch

pinch saffron (this is optional – I realize not everyone has saffron on hand!)

1 cup vegetable broth (eyeball this amount)

1/4 cup rice milk

Stir vegetable broth and milk, adding in cornstarch slowly over low heat.  Once cornstarch is mixed in, turn heat to medium until roux becomes like a thick liquid.  Add in saffron and turn off heat.  Mix into soup until blended.


Caramelized Pepper Onion Pizza and Edamame Hummus!

In Main Courses, Pizza, vegan on March 14, 2010 at 12:13 am


2 onions

1 red pepper


1 small jar pizza sauce + 1 tbsp brown sugar

olive oil for sauteeing

vegan feta cheese (Okanagan’s)

pizza dough (I had some white/whole wheat flax dough in the freezer)

Bake at 375 for 15 minutes.  Enjoy!

Edamame Hummus


2/3 cup cooked edamame (make sure to cook and then let cool before processing)

1.5 tbsp tahini

2 tsp olive oil

1 clove garlic

1/4 cup water

2 tbsp lemon juice

salt and pepper to taste

cumin, optional

Mix in food processor until desired consistency.  Enjoy with crudites!

– I like to save a few edamame and then add them in with the dip at the end for yummy texture!