German Split Pea Soup With Smoked Paprika (Vegetarian)

Split peas have always been considered food for the poor. They were easy to store through the long months of winter and very inexpensive. Their nutritional qualities are great though! Peas are packed with protein and fiber.  I ate my fair share of Split Pea Soup during my preschool years in Russia. In my government-run preschool we had the Pea Soup every other day. We all hated it. I now love it because it's delicious and nutritious when cooked right.

Almost every nation around the world has its variations of the pea soup. This is a German version (minus the ham) with smoked paprika.

• 2 tbsp olive oil
• 1 large yellow onion, chopped
• 2 large carrots, chopped
• 4 celery ribs, chopped
• 1 tbsp smoked paprika
• 1 tsp ground turmeric
• 1 1/4 cups split peas
• 5 1/2 cups water
• 2 medium yellow potatoes, peeled, chopped into cubes
• salt and black pepper to taste
• juice of 1 medium lemon
• fresh chives, chopped

Heat olive oil in a large pot. Saute onions for 2 minutes. Add carrots and celery. Saute until vegetables start to brown, about 7-10 minutes. Add smoked paprika and turmeric. Mix everything well and saute for 1 minute. Add split peas and water. Bring pot to a boil. Reduce heat to medium and simmer for 20 minutes. Add potatoes. Simmer for 25 more minutes or until peas are soft. Season to taste. Remove from heat.

Transfer half of soup mixture to blender and puree until smooth. Transfer back to pot. Stir everyting together. Add lemon juice.

Sprinkle with fresh chives and serve with rye bread. Enjoy!

White Sweet Potato Puree (Vegan)

We were invited to a cooking club dinner and given the assignment to make White Sweet Potato Puree. I was skeptical at first because I'm not a big fan of sweet potatoes. Plus the recipe called for half-and-half, butter, and chicken broth that I don't normally cook with. So I took a challenge to transform this recipe into a plant-based version. It turned out delicious! I'm skeptical no more. It's a great side dish recipe especially for the holiday season.

• 5 lb white sweet potatoes, peeled and sliced into 1/4 inch chunks
• 2 tsp fresh thyme, minced
• 2 tsp sugar
• 1/2 cup plain soy milk, warmed
• 1/2 cup vegetable broth, warmed (or more depending how thick you like your potatoes)
• 2 tbsp plant-based butter, melted
• salt and black pepper to taste

1. Place sweet potatoes in large sauce pan. Cover potatoes with water. Bring to a boil and cook for 15-20 minutes or until potatoes are soft and fall apart easily if poked by fork.

2. Drain. In food processor combine potatoes, fresh thyme, sugar, 1/2 cup soy milk, 1/2 cup vegetable broth, butter, salt and pepper. Puree until smooth. Add more vegetable broth if needed.

Enjoy the holidays!
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Pico De Gallo

Pico De Gallo is so much better when it's home made! This recipe yields about 2 cups.

• 3 large tomatoes, seeded and finely chopped
• 1 small white onion, finely chopped
• 2 jalapenos, seeded and finely chopped
• 1/2 cup fresh cilantro, finely chopped
• juice of 1 lime
• salt and pepper to taste

Combine ingredients first four ingredients in medium bowl. Pour lime juice over salsa. Mix well and season to taste. Serve with tortilla chips, soups, burritos, or tacos. Refrigirate.

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Russian Borscht with Red Beans

Borscht is a staple Russian food that is famous all over the world. It is first mentioned in Russian XVI century manuscipts, but its roots go way back to the slavic tribes. Katherine the Great, Russian ballerina Anna Pavlova, and my personal hero Alexander II all loved borscht. It is hearty and has a fantastic color! There are as many variations of borscht as there are cooks. This soup is popular in all Eastern European countries and the method of cooking and ingredients may differ depending on the region. But there are three ingredients that you can't make the borscht without: cabbage, potatoes, and beets. Give it a try and you will love it.

• 10-12 cups water (depending on how thick you like your soup)
• 1/2 medium head white cabbage, chopped
• 6 medium potatoes, chopped
• 2 bay leaves, cut in half
• 2 tbsp olive oil
• 1 large onion, chopped
• 6 large carrots, grated
• 6 small beets (or 2 large ones), about 3 cups, cut into thin 1-inch long strips
• 1 tbsp fresh lemon juice
• 2 cans diced tomatoes with juice (I used the basil, oregano, garlic tomatoes)
• 1 tbsp dry basil
• 6-8 garlic cloves, minced
• 1 can red beans, drained 
• salt and black pepper to taste
• 1 bunch fresh dill, minced
• 1 bunch fresh parsley, minced
• 1 bunch fresh green onions, chopped 

1. Bring water to a boil in a large pot. Season water to taste with salt. Add cabbage and potatoes and cook on medium until potatoes are soft. Add bay leaves.

2. While cabbage and potatoes are cooking, heat up olive oil in a skillet. Add onion and carrots and saute them for 7 minutes. Add beets and continue sauteeing for 15 more minutes or until beets are soft. Pour lemon juice in and stir well. Pour in tomatoes with juice, then add basil, and garlic and bring everything to a boil. Season to taste with salt and pepper. Remove from heat.

3. Transfer beet mixture from skillet to pot with soup. Add red beans and check if soup is seasoned enough. Add more salt and pepper if needed. Heat through. Remove from heat.

The borscht will taste the best if you leave it overnight in the fridge to allow all flavors to blend! Serve hot garnished with dill, parsley, and green onions. Приятного аппетита!

Creamy Vegetable Casserole

This is my new favorite recipe when I need delicious healthy comfort food. Fully plant-based, it contains no meat or dairy. Packed with cannellini beans, it satisfies even my protein-concerned husband! It also makes perfect left-over lunches. Since I'm working full-time and going to school full-time, this means a lot to me because I have very little time to cook during the week. Give it a try!

• 16 oz whole wheat pasta (short variety)
• 2 tbsp olive oil
• 1 large yellow onion, chopped
• 5 large garlic cloves, minced
• 2 large carrots, peeled and chopped
• 4 celery stalks, chopped
• 8 oz green beans, trimmed, cut into 1-inch pieces
• 1 8 oz can tomato paste
• 16 oz can cannellini beans
• 1 cup frozen green peas, thawed
• 6 cups vegetable broth, divided
• 1/2 cup whole wheat flour
• 1/3 cup fresh parsley, minced
• 1 tsp dried thyme
• 2 tsp dried basil
• 2 tsp paprika
• salt and black pepper to taste
• 1/2 cup panko bread crumbs

1. Preheat oven to 350F. Cook pasta according to package instructions until barely underdone. Drain. Set aside.

2. Heat olive oil in a large skillet. Saute onion and garlic for 2 minutes constantly stirring. Add carrots, celery, and green beans. Cook for another 7 minutes. Stir in tomato paste. Add cannellini beans and green peas. Cook for another 3-5 minutes, occasionally stirring. Remove from heat. Combine vegetables with pasta. Spray deep casserole dish with cooking spray. Transfer pasta mixed with vegetables into casserole dish.

3. In a medium saucepan heat 1 cup of vegetable broth. Whisk in wheat flour while quickly stirring. Slowly add remaining broth. Add parsley, thyme, basil, paprika, salt and pepper. Bring to a simmer. Remove from heat.

4. Pour sauce over pasta. Cover with tin foil. Bake for 30 minutes.

5. Remove casserole dish from oven. Uncover. Sprinkle panko breadcrumbs on top. Put back into oven and bake for 10 more minutes or until breadcrumbs brown.

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Roasted Butternut Squash Soup

Butternut squash (in Russia and Australia aka as "pumpkin") used to be my parents' favorite food during the Post-Soviet times when food was scarce in Russia. Our big garden sustained us and got us through many hard times. My dad grew a gazillion of butternut squash and other pumpkin varieties. We called them all "pumpkins." They were cheap and easy to grow. Every weekend we would roast a whole gigantic squash in the oven and we would eat it with honey or sugar. My mom and my siblings and I ate so much of it and so often, that when the economy got back to normal we refused to ever eat it again. It has literally been more than 15 years since I last made or ate butternut squash. Looking back we were so blessed to eat all natural food that we grew ourselves in our garden!

Today I took a trip down the memory lane and made a butternut squash soup.

Butternut squash is an autumn vegetable/fruit that can be used in many recipes or just roasted. In many countries it's actually regarded as pumpkin. It has a sweet taste and goes nicely with nutmeg and cinnamon. It also has a lot of health benefits. It is an excellent source of fiber, magnesium, potassium, Vitamin A, C, and E.

• 1 medium butternut squash
• 2 tbsp olive oil
• 3 celery stalks, finely chopped
• 2 carrots, finely chopped
• 1 onion, finely chopped
• 2 large garlic cloves, minced
• 2 cups water
• 1 cup plain soy milk
• 1/2 tsp dry thyme
• 1 tsp dry parsley
• salt and pepper to taste
• pumpkin seeds, optional

Preheat oven to 400F. Cut butternut squash into four pieces. Sprinkle with olive oil, salt, and pepper. Place on tin foil-covered baking sheet and roast for 30 minutes or until tender. Remove from oven. Skin and cut butternut squash into 1-2 inch pieces.

While butternut squash is roasting, heat 2 tbsp olive in a large skillet. Add celery, carrots, onion, and garlic. Saute for about 10 minutes or until onions are translucent. Add butternut squash, water, soy milk, and spices. Bring to a boil. Simmer for 5 minutes. Remove from heat.

Transfer soup into blender. Puree until mixture is of desired consistency. Add more milk if needed.

Serve hot with pumpkin seeds. Enjoy!
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Potato Salad

This is a healthy version of a potato salad packed with fresh green peppers, carrots, and celery. The vegetable flavors blend with dill and basil very nicely. For an extra healthy version, leave the mayo out. Just leave the salad overnight in the fridge for a better flavor blend before serving.

• 6 medium red-skin potatoes, washed
• 3 celery stalks, diced
• 2 carrots, diced
• 1 green bell pepper, seeded and diced
• 1/2 cup green onions, chopped
• 1 1/2 tsp dill weed
• 1 tsp basil
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• salt and black pepper to taste
• dairy and egg free mayonnaise to taste

Boil potatoes in skin until tender. Allow to cool. Cut potatoes into 1-inch cubes and place into salad bowl. Add the rest of the ingredients. Mix well. Serve as a side salad.

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Inspired by Alan Goldhamer and Doug Lisle's "Potato Salad Recipe" from The Health Promoting Book

Oven Roasted Tomato Basil Soup

Tomato basil soup is probably my most favorite soup! It's light and flavorful. Add some orzo pasta and you get a perfect lunch. It's dairy free.

• 1 1/2 lbs Roma tomatoes, halved
• 2 tbsp olive oil
• 1 medium yellow onion, finely chopped
• 5 garlic cloves, minced
• 1 tsp dry thyme
• 1/2 tsp dry basil
• 1/2 tsp paprika
• 1 15-oz can diced tomatoes with juice (I recommend the "Rosemary Basil" kind)
• 2 cups fresh basil leaves, chopped
• 2 cups vegetable broth
• salt and pepper to taste
• orzo pasta for garnish, cooked

Preheat oven to 375F. Place halved tomatoes on a baking sheet. Roast for 20 minutes.

While tomatoes are in oven, heat olive oil in large skillet. Add onions and garlic. Saute until onions are translucent, stirring occasionally, about 7-9 minutes. Add thyme, basil, paprika, diced tomatoes with juice, and basil leaves. Bring to a boil. Reduce to a simmer and cook for 10 minutes, occasionally stirring. Add vegetable broth. Season to taste. Bring to a boil. Once again, reduce to a simmer. Cook for 10 more minutes. Remove from the heat.

Transfer soup into blender. (You might want to divide soup into two parts). Puree until smooth. Serve hot topped with cooked orzo pasta or croutons.

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Cannellini Bean and Kale Soup

I love this time of year when the air is so fresh and crisp. The perfect time to stay at home wrapped in a blanket. A cup of delicious Southern European style soup completes my bliss.

• 2 cups vegetable broth
• 4 cups water
• 1 15 oz can diced tomatoes with juice
• salt to taste
• 4 medium size carrots, peeled, chopped
• 4 medium size potatoes, peeled, chopped
• 2 cups curly leaved kale (tightly packed), roughly chopped, hard stems removed
• 1 1/2 tsp dried oregano
• 1 15 oz can cannellini beans (or any white beans)
• 1 tbsp balsamic vinegar
• 1/4 tsp ground black pepper (or to taste) 
• 1/4 cup fresh basil leaves, chopped
• 1/4 cup green onions, chopped

In a large pot combine, vegetable broth, water, diced tomatoes with juice and salt. Bring to a boil. Add carrots, potatoes, kale, and oregano. Bring to a boil again. Simmer for about 20 minutes or until vegetables are tender. Remove from the heat. Add beans, vinegar, and black pepper to taste. Serve with chopped basil and green onions. Enjoy!
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Red Lentil Soup

Yum! So much nutrition and flavor in one bowl of soup. It's perfect when served with a baked potato. The recipe serves a little army of 6-8 people. Tip: to chop onions, celery, and red peppers, use a food processor and chop them very finely. 

You'll need:

• 2 cups red lentils
• 7 cups water
• 1 1/2 tbsp dried parsley
• 1 1/2 tbsp dried oregano
• 2 tsp smoked paprika (smoked paprika is different from regular)
• 1/2 tsp chipotle powder
• 1/4 tsp red pepper flakes
• 1 tbsp olive oil
• 1 large onion, finely chopped
• 6-8 cloves garlic, minced
• 6 celery stalks, finely chopped
• 2 large red bell peppers, finely chopped
• 3 large tomatoes, chopped (you don't need to seed them)
• 1 6-oz can tomato paste
• 4 tbsp apple cider vinegar
• salt to taste
• chopped green onions for garnish

1. Bring water to a boil in large sauce pan. Add lentils. Turn heat down to mid high. Simmer for 8 minutes. Add parsley, oregano, smoked paprika, chipotle powder, and red pepper flakes. Boil until lentils are cooked, about 2-3 more minutes. 

2. While lentils are cooking, heat olive oil in large skillet. Add chopped onions and garlic. Saute for 3 minutes. Add celery and red bell peppers. Saute until vegetables are tender, about 5 more minutes. Stir in chopped tomatoes and tomato paste. Heat through. Mix everything well and saute for 4 minutes. Remove from heat. 

4. Add vegetable mixture to lentils. Stir in apple cider vinegar. Season to taste. Heat through. Remove from heat. Serve garnishes with green onions! 

Vegetable Pot Pies

These pot pies are a joy! They are delicious and very easy to make. The only thing that takes time is chopping vegetables. Poultry seasoning is the secret ingredient in this recipe. The pies are also freezable. Make a few batches and freeze them for quick dinners on busy weeknights. Makes 8 small pies. If you're using bigger ramekins (like the one in the picture), you will end up with 4 pies.


Crust

1 cup all-purpose flour
1/2 cup whole-wheat flour
1/4 tsp salt
4 tbsp vegan butter, cold, chopped into small pieces

Filling

• 2 tbsp olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 1/2 cups celery, chopped
• 2 large carrots, peeled and chopped
• 8 oz button mushrooms, sliced
• 2 tbsp all-purpose flour
• 3 medium red-skinned potatoes, peeled, cut into small cubes
• 2 1/4 cups vegetable broth (you might need more if you want your filling to be more runny. I usually put more broth) 
• 1 tbsp poultry seasoning (or more to taste) 
• 6-8 asparagus spears, cut into 1-inch pieces
• 1/2 cup thawed frozen peas
• 1/2 cup thawed frozen corn
• 6 green onions, chopped
• 2 tbsp fresh parsley
• salt to taste

Crust

Combine flours with salt. Whisk together. With your hands rub in cold pieces of butter until there is no more large pieces. Add 4-6 tbsp cold water and knead dough with your hands until it's smooth. Wrap in plastic wrap. Keep in fridge until filling is ready.

Filling

Heat oil in large frying pan. Saute onion, garlic, celery, carrots, and mushroom until they are softened, about 5 minutes. Gradually stir in flour. Cook for 1-2 minutes. Add potatoes, vegetable broth, and poultry seasoning. Bring to a boil. Reduce to low. Simmer for 10 min. Add asparagus, peas, corn, green onions, parsley. Mix everything well. Remove from heat. Season to taste.

Making pies

Preheat oven to 400F. Roll out dough into rounds to fit your ramekins. Rounds should be about 1/8-inch thick. (If you're using small 1-cup ramekins, your rounds should be about 4 inch long. You will need 8 1-cup ramekins. I've used 4 bigger ones). Divide filling among ramekins. Place dough rounds over ramekins. With your fingers, press dough around edges. Use fork around sides of pies to seal dough. Poke hole in top of each pie. Arrange pies on baking sheet. Bake for 30-40 minutes or until golden brown.

Enjoy!

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The recipe is inspired by "Vegetable Pot Pies" from Vegetarian Times. 

Red Lentil Chili

Yum! So much nutrition and flavor in one bowl of chili. It's perfect when served over a baked potato. The recipe serves a little army of 6-8 people.

You'll need:

• 8 dates, seeds removed
• 2 cups red lentils
• 3 celery stalks, chopped
• 7 cups water, divided
• 2 14.5-oz cans fire roasted tomatoes
• 1 6-oz can tomato paste
• 1 large onion, chopped
• 2 large red bell peppers, finely chopped
• 6-8 cloves garlic, minced
• 4 tbsp apple cider vinegar
• 1 1/2 tbsp dried parsley
• 1 1/2 tbsp dried oregano
• 2 tsp smoked paprika (smoked paprika is different from regular)
• 1/2 tsp chipotle powder
• 1/4 tsp red pepper flakes
• chopped green onions for garnish

Blend dates with 1 cup of water in a blender. Combine all ingredients in a slow-cooker and cook on low for 8 hours. Serve over baked potatoes garnished with green onions.

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Adapted by Forks Over Knives "Red Lentil Chili" recipe. The original recipe is posted here.

Baked Summer Squash, Zucchini, and Cherry Tomatoes

This is my absolutely favorite summer baked vegetable dish. It's so easy to make- a perfect dinner in the middle of the week. Farmer's market vegetables at their best! Baked breadcrumbs mixed with fresh parsley give this dish a crunchy twist. Serve these baked veggies with pasta, rice, or potatoes.

• 2 thick pieces of whole wheat bread, slightly dried
• 3 tbsp vegan butter (or regular butter if you use it)
• 2 tbsp fresh parsley, chopped
• 1 large piece of garlic, minced
• 1 yellow onion, chopped
• 1 medium yellow squash, diced
• 1 medium zucchini, diced
• 2 1/2 cup cherry tomatoes, halved
• salt and black pepper to taste

Preheat oven to 400F. With your hands tear dried bread into smaller pieces and make rough breadcrumbs. Place them in a bowl. In a skillet heat butter on medium. Separate 2 tbsp of butter and pour it over breadcrumbs. Mix well. Stir in parsley. Set aside.

In the same skillet saute garlic for 1 minute. Add onions and saute for 6-7 minutes. Add sqush and zucchini and cook for 5 minutes occasionally stirring. Add cherry tomatoes, cook for 2 more minutes. Season to taste. Remove from the heat.

Grease a casserole dish with non-stick cooking spray or vegan butter. Transfer the veggie mixture into the dish. Top it with breadcrumbs. Bake for 25 minutes or until the top is golden brown and the mixure is bubbling. Bon Appetit!
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Okroshka- Russian Cold Soup

Okroshka is a traditional Russian soup served cold in the summer. I remember having okroshka for dinner after a long day working in the garden or swimming in the lake in the heat. It's refreshing, light, and is made with mostly fresh vegetables. Traditionally, the soup is made with kvas, a fermented rye drink. This version of okroshka is made with kefir and plain sparkling mineral water. What makes this soup very unique is the tangy taste of kefir or kvas.

You can now buy kefir at virtually any grocery store in America. If you want to do make the original okroshka with kvas, you'll have to stop by one of the Eastern European stores in the area to pick up some kvas. Use the same proportions. Don't add the sparkling water if you're using kvas.

This is a vegetarian recipe. Usually the soup is made with meat or kolbasa (Russian sausage). Makes 4-6 servings.

• 2 medium potatoes, boiled, peeled, and chopped
• 2 medium carrots, boiled, peeled, and chopped
• 4 hard-boiled eggs, chopped
• 1 medium cucumber, chopped
• 1 medium bunch of radishes chopped
• 4 spring onions, chopped
• 1/4 cup parsley, finely chopped
• 1 tsp dry dill
• salt and black pepper to taste 
• 3 cups sparkling mineral water  (very cold) 
• 1 1/2 cup kefir (cooled) 
• ice cubes, optional 

Combine all dry ingredients and mix them well. Season to taste. Add mineral water and kefir. Season again to make sure there is enough salt and pepper. Use ice cubes to keep the soup chilled.
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Vegetarian Tortilla Pie

My husband surprised me with this amazing Tortilla Pie. I didn't know he could cook so well... but then it turned out he picked out the easiest recipe from the cook book :) This is the best Mexican-style dish I've had in a while.

• 11-12 oz chunky salsa (make sure it doesn't have a lot of liquid. Otherwise your pie might turn out a bit soggy) 
• 1 8 oz can tomato sauce
• 1 can black beans, rinsed and drained
• 1 can whole-kernel corn, drained
• 1/2 cup packed fresh cilantro leaves, chopped
• 4 10-inch flour tortillas
• 6 oz shredded Monterey Jack cheese (or a Vegan substitute)
• cilantro and cheese for garnish

Preheat oven to 350F. Cover a baking sheet with tin foil. Spray with cooking spray.

In a small bowl combine salsa and tomato sauce. In another bowl combine black beans, corn, and cilantro leaves. Mix well.

Place one tortilla on the baking sheet. Spread one-third of salsa mixture over tortilla. Top with one-third of bean mixture and one third of cheese. Repeat for two more layers. Top with fourth tortilla.

Bake until pie heats through and cheese melts, about 10 minutes, taking care not to burn top tortilla. Serve with more fresh cilantro and sour cream (optional).
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The recipe is adapted from "Vegetarian Meals" by Good Housekeeping, p. 115.

Roasted Veggie Sandwich with Cannellilni Bean Spread

This recipe makes 4 delicious sandwiches. I've used whole wheat bread this time. To go for a Mediterranean twist substitute whole wheat bread with pitas.

Roasted Veggies

• olive oil for greasing
• 1/2 lb fresh asparagus, hard part removed, cut in halves
• 1 red bell pepper, cut into strips
• 1 yellow bell pepper, cut into strips
• 2 small zucchini, cut lengthwise into 8 slices each
• 1/2 red onion, roughly chopped
• 1 tsp basil
• 1 tsp oregano
• 1 tsp paprika
• Kosher salt to taste

Bean Spread

• 1 tbsp oil
• 2 garlic cloves, minced
• 1 15 oz can cannellini beans, drained
• 1/4 cup parsley, finely chopped
• Black pepper to taste
• 1 tbsp fresh lemon juice

Garnish and Bread

• lettuce
• tomatoes
• whole wheat bread or pitas

1. Preheat oven to 375F and prepare cooking sheet covered with tin foil. Grease with olive oil. In a bowl combine asparagus, peppers, zucchini, and red onion. Add basil, oregano, paprika, and salt. Mix well. Spread veggies on cooking sheet. Sprinkle with olive oil and kosher salt. Roast until vegetables are tender, about 20-30 minutes. I like mine a little crunchy so I roast them about 20 minutes. Stir them a couple of times to ensure they are roasted evenly.

2. Heat olive oil in skillet. Saute garlic for 2 minutes. Add beans. Fry beans for 5 minutes constantly stirring. Mash roughly. Remove from heat. Add parsley, black pepper, and lemon juice. Mix well.

3. To assmeble sandwich, spread bean mixture over bread. Add roasted vegetables. Serve with fresh lettuce and tomatoes.
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Mexican Potato Frittata

Frittata is perfect not only for breakfast, but for lunch and dinner also. This recipe is so easy to make. It's very flavorful and potatoes make it so filling. Simply delicious. It makes 4 servings.

• 1 tsp olive oil
• 12 oz red-skinned potatoes, cut into 1/2-inch pieces
• 6 large eggs
• 1 jar (11 to 12 oz) medium hot salsa
• 1/2 tsp salt
• 1/4 tsp ground black pepper
• 1/4 cup shredded sharp Cheddar cheese
• 1 medium tomato, chopped

Preheat oven to 425F. In an oven-safe skillet heat oil over medium high. Add potatoes and cook for about 10 minutes or until tender and golden brown.

Meanwhile, whisk together eggs, 1/4 jar of salsa, salt, and pepper. Beat well. Stir in cheese. Set aside. Combine remaining salsa with tomatoes and set aside.

Stir in egg mixture into potatoes in skillet, cover and cook over medium heat until egg mixture begins to set around edge, about 3 minutes. Remove skillet from heat, remove lid, and place skillet in oven. Bake until frittata is set, about 6 minutes.

Serve topped with salsa and tomatoes.
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The original recipe can be found in "Vegetarian Meals", Good Housekeeping, 2006, p. 107

Honey-Mustard Broccoli Salad

This is a great little salad full of protein and fiber. The original recipe from the Vegetarian Times called for beluga lentils. I made it with regular lentils, and it turned out pretty good. The key to this salad is the sweet honey-mustard dressing. Soak the lentils overnight to reduce the time for cooking.

• 4 tbsp olive oil (I reduced the olive oil to 2 tbsp)
• 1 tbsp apple cider vinegar (white wine vinegar works too)
• 2 tsp honey (or agave nectar for a vegan version) 
• 2 tsp Dijon mustard
• 1/2 cup lentils, rinsed an soaked overnight
• 1 cup water
• 1 head broccoli, cut into florets (4 cups)
• salt and pepper to taste
• 1 red onion, sliced into rings
• 1/4 cup chopped almonds, toasted

To make the dressing, whisk together olive oil, vinegar, honey, and mustard. Set aside.

Drain and rinse lentils. Place them in a medium skillet with 1 cup water. Bring to a boil, reduce heat to medium-low, and simmer 18 minutes. Add broccoli, cover pan, and steam for additional 2-3 minutes or until broccoli of a desirable level of softness. Remove any excess water. Transfer to a bowl. Add dressing and toss to coat or serve the dressing on the side. Season to taste. Serve garnished with onions and almonds.

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Adapted from Vegetarian Times, June 2013, p. 55.

French Casserole

This is such an easy dish to make. It's healthy, flavorful, and filling. I've used vegan sausage and cheese to make a vegan version of the dish. You can substitute vegan sausage with meat sausage or ground beef.

• olive oil for frying
• 1 eggplant, sliced lengthwise, quartered
• 1 zucchini, sliced
• 2 small potatoes, finely sliced
• 1 red bell pepper, finely sliced
• 1 cup spicy vegan sausage (or meat sausage), cut in small cubes
• 1 thick slice of bread, soaked in soy milk (or dairy milk if you use milk), grated
• 2 garlic cloves, minced
• 1-2 tsp paprika
• salt and pepper to taste
• 3 tomatoes, pureed
• vegan Mozzarella cheese, grated (or dairy cheese if you eat cheese) 

Preheat oven to 425F. Heat olive oil in a skillet and fry eggplant until golden brown, about 5 minutes per each side. Grease a casserole dish with a little bit of olive oil. Place the eggplant on the bottom of the dish. Arrange the zucchini, potatoes, and bell pepper in layers on top of the eggplant.

In a small mixing bowl combine sausage, bread, garlic, and paprika. Season to taste. Spoon the mixture over the vegetables in the baking dish. Pour the pureed tomatoes over the mixture. Make holes with your finger to make sure the tomato liquid run through each layer. Bake until it is golden brown. When there is about 7-10 minutes left of baking, pull the dish out, sprinkle with Mozzarella, and put back into the oven. Bake until the cheese melts. I usually taste the potatoes for readiness. Make sure they are soft before turning off the oven. Bon Appetit.

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Adapted from "Eggplants Farcie,", Quick and Healthy Recipes, Kirsten Hartvig, p. 92.

Lentil Tacos

Ingredients for 12-15 tacos

• olive oil for frying
• 1 white onion, finely chopped
• 3 garlic cloves, minced
• 1 cup dry lentils
• 1 1/2 tbsp taco seasoning
• salt to taste
• 2 cups vegetable broth
• 2/3 cup salsa
• 12-15 soft corn tortillas

Serve with your favorite toppings

• tomatoes, seeded and chopped
• lettuce, shredded
• black olives, sliced
• sour cream (use vegan sour cream for the vegan version of this recipe)
• cheese, shredded (use non-dairy cheese for a vegan version of this recipe)
• fresh limes, quartered

Heat olive oil in a large skillet. Saute onions and garlic for 5 minutes. Add dry lentils mixed with taco seasoning and sprinkle the mixture with salt to taste. Pour the vegetable broth over the lentils, bring to a boil, and reduce to a simmer. Cook until the lentils are soft, about 30-40 minutes. Stir in salsa.

Serve the lentils on lightly browned taco tortillas topped with veggies, sour cream, cheese, and lime juice.

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The recipe is adapted from "Tasty Lentil Tacos Recipe", Allrecipes.com.