Veggie Mushroom Stir Fry

by Natalia Moyano, as a part of her Division III project at Hampshire College. 

(2-3 servings)

Ingredients

 Stir-fry

•  8 oz. organic firm tofu (cubed)
• 1 cup baby bella mushrooms (washed, peeled and sliced)
• 1 cup frozen broccoli
• 2 cups spinach
• 2 tsp. fresh ginger (grated)
• 3 tbsp. low sodium, gluten-free teriyaki sauce
• 1 tsp. minced garlic
• turmeric powder
• olive or peanut oil

Brown Rice

• ½ cup dry brown rice
• 1 cup water or vegetable broth
• 1 spring onion (cut in half)
• 1 tsp. minced garlic
• sea salt
• olive oil
•  ½ lemon

Preparation

1. Using a small pot, gently sauté garlic and long onion with a little oil. Add rice, water and salt, and bring to a boil over medium-high heat. Cover the pot and reduce heat to medium-low. Simmer until all water is absorbed and rice is tender (about 40 mins.) Once done, fluff with a fork and add the juice of half of a lemon.

2. For the stir-fry, use a large non-stick frying pan or wok with some peanut or olive oil over medium heat. Begin by sautéing the garlic and the mushrooms, then add the frozen broccoli, tofu, and lastly the spinach. Stir the vegetables constantly and follow by adding the ginger, teriyaki sauce, turmeric, and juice of half of a lemon. After a couple of minutes, set aside.

3. Serve brown rice and stir-fry! Enjoy! 

Lentil Soup

by Natalia Moyano, as a part of her Division III project at Hampshire College. 

(about 3-4 servings)

Ingredients

•  1 cup lentils
• 4 cups vegetable broth (low sodium)
• 1 cup water
• 1 white onion (peeled and chopped)
• 2 celery stalks (chopped)
•  1 carrot (chopped)
• 1 can of diced vine-ripened tomatoes (or 1 peeled and chopped tomato)
• 2 tsp. minced garlic
• 1 tbsp. olive oil
• turmeric, cumin, thyme, cayenne pepper and sea salt.

Garnish

• fresh Italian parsley (chopped)
• ½ lemon

Preparation

1. The night before, leave lentils soaking in water.
2. Rinse and drain soaked lentils. Place the lentils and the vegetable broth in a soup pot and bring to a boil. Lower heat to simmer temperature for about 10 mins.
3. Meanwhile, sauté the garlic, onion, celery and carrots on a large skillet for 5 minutes. Add the tomatoes and sauté for another 5 minutes.
4. Add the vegetable mixture to the lentils, and follow by adding in turmeric, cumin, thyme, cayenne pepper and sea salt to season. Cook covered on low temperature for about 20 to 30 minutes.
5. Serve with fresh parsley and the juice of the lemon. Enjoy!

Mediterranean Dish

by Natalia Moyano, as a part of her Division III project at Hampshire College. 

(serves 1)

Ingredients

Quinoa

• 1/2 cup dry quinoa
• 1 cup of water or vegetable broth
• pinch of sea salt
• ½ lemon (juice)

Salad

• 1 cucumber (peeled and chopped)
• handful of cherry tomatoes (diced)
• 2 tbsp. fresh parsley (chopped)
•  ½ lemon (juice)

Avocado Sauce

• ½ avocado (pitted and mashed)
• ½ lemon (juice)
• 1 tbsp. unsweetened almond milk 
• pinch of salt

• Falafels (frozen)
• Walnut oil or olive oil 

Preparation

1. To make the quinoa, simply add the dry quinoa, water and sea salt into a 1 ½ quart sauce pan, and bring to a boil. Once it boils, reduce heat to simmer temperature, cover the pan with a lid, and cook until all water is absorbed (about 15 minutes). Once the quinoa is cooked, fluff with a fork and add the juice of the lemon. Set aside.
2. For the salad, prepare and mix all salad ingredients.
3. Prepare avocado sauce by mixing all sauce ingredients.
4. Fry the falafels on each side using walnut oil or olive oil on a non-stick pan (about 4 mins on each side.)
5. Serve all and enjoy!

Butternut Squash Soup

by Natalia Moyano, as a part of her Division III project at Hampshire College. 

(serves 2)

Ingredients

• 2 cups butternut squash (peeled, seeded and cubed)
• 1 ¼ cup vegetable broth (low sodium)
• ½ sweet onion (peeled and sliced)
• 3 garlic cloves (peeled)
• 1 tbsp. olive oil
• ½ tsp. sea salt
• cayenne pepper and ginger powder (as desired)
• roasted pumpkin seeds

Preparation

1. Preheat the oven at 400F.
2. Place the cubed butternut squash, the sliced sweet onion, and the peeled garlic cloves on a rimmed cookie sheet lined with aluminum foil or parchment paper. Add the olive oil to the vegetables and then roast in the oven until soft and tender (about 40 minutes.) Once done, place the roasted vegetables on a plate and let cool for about 15 minutes.
3. To make the soup, use a food processor or blender to blend the roasted squash, onion and garlic until it reaches a smooth consistency. If you are using a blender, you may need to add some of the vegetable stock to the mix to be able to blend evenly.
4. Follow by adding the mixture into a pot on medium low heat and add the remaining vegetable stock as needed. Season with sea salt, cayenne pepper and ginger. Cook for a few minutes.
5. Serve and top with roasted pumpkin seeds! Enjoy! 

Beet Salad, Quinoa and Garbanzo Beans

by Natalia Moyano, as a part of her Division III project at Hampshire College. 

(serves 2)

Ingredients

Quinoa

• 1/2 cup dry quinoa
• 1 cup of water or vegetable broth
• pinch of sea salt
• 1/2 lemon

Garbanzos

• 1 can low-sodium, organic garbanzo beans (rinsed and drained)
• 3 spring onions (chopped)
• 1 tomato (chopped)
• 1 tsp. minced garlic
• turmeric, sea salt, and pepper
• olive oil

Beet salad

• 8 oz. baby beets (steamed, peeled, and chopped)
• 1 tomato (peeled and chopped)
• 2 tbsp. fresh Italian parsley (as desired)
• 1 tbsp. vegan mayo (I use Hampton Creek’s ‘Just Mayo’)

Preparation

1. To make the quinoa, simply add the dry quinoa, water and sea salt into a 1 ½ quart sauce pan, and bring to a boil. Once it boils, reduce heat to simmer temperature, cover the pan with a lid, and cook until all water is absorbed (about 15 minutes). Once the quinoa is cooked, fluff with a fork and add the juice of the lemon. Set aside.
2. To make the garbanzos, use a non-stick skillet with some olive oil over medium heat. Sautee the garlic, spring onions, and tomato for a couple of minutes. Add in the garbanzos, and season with turmeric, sea salt, and pepper. Stir occasionally and cook for about 5 minutes so that the garbanzos absorb the flavor well.
3. For the beet salad, simply combine the chopped beets, tomato, fresh parsley, and vegan mayo in a bowl. Mix well.
4. Serve the quinoa, garbanzos, and beet salad! You can garnish your dish with fresh parsley and half a lemon! Enjoy!