Buddha Bowl

Serves 2-4 (depending on if being served as a main or side dish)

INGREDIENTS:

• One cup quinoa or brown rice, cooked according to package directions (Tip: cook in vegetable broth instead of water for fuller flavor.)
• 1 1/2 cups broccoli florets, chopped
• 1 1/2 cups cauliflower, chopped
• ½ cup raw shredded beets
• 1 cup carrots, peeled and diced or whole baby carrots
• 1 cup spinach, coarsely chopped
• ½ cup canned chickpeas
• 1 red pepper, chopped (you can use yellow or orange peppers as well, or a mixture)
• 1/4 to 1/2 cup fresh parsley, finely chopped (optional but so healthy)
• 1/4 to 1/2 cup sunflower seeds, pumpkin seeds or a mixture
• Juice of 1/2 lemon
• Sea salt and pepper to taste
• A drizzle of olive oil (or use one of the dressing recipes)
• Dash cayenne (optional if you like a little kick!)
• 6-8 oz diced organic cooked Tofu or Tempeh (optional) or protein of choice
• Sliced avocado

TO PREPARE:

Steam broccoli, carrots, and cauliflower for 5-7 minutes, (depending on your desired tenderness) adding peppers for the last 2-3 minutes. In a large mixing bowl, toss together cooked quinoa or brown rice, steamed vegetables, spinach, red pepper, and parsley. Add the raw seeds, sliced avocado, and protein choice and drizzle with lemon juice, oil, and salt & pepper to taste. Serve warm or room temperature (For a heavier meal you can also add in a sweet potato, chickpeas etc.)  

All options are available for you to create your own Buddha Bowl! 

Plant Powered Vegetable Soup

A healthy soup that is great for a meal or a side. Full of fiber, veggies and protein.

Serves: 6

Ingredients

2 cloves of chopped garlic , 2 Tablespoons olive oil , 2 large carrots cut into pieces, 3 zucchinis chopped, cauliflower cut into pieces , Approx 2 cups of cut broccoli florets, Handful or two of greens of your choice ( kale, collards, spinach) 2 cups of small red lentils, Approx 8 cups of water or veggie broth ( give or take) 1 tablespoon of “Better Than Bullion”( veg ) or a cube or two of vegetarian bullion (optional)

Instructions

Saute garlic and oil for a few minutes.Add cut up vegetables ( w/ out greens) and saute for about 3-4 minutes. Add water and then lentils. After about 5 minutes add in the greens and the bullion. Stir and cook at medium heat until it comes to a boil. Reduce heat, cover and simmer for about 30-45 min. Keep an eye to see if there is more water needed. Add more if you like a thinner soup. Salt and pepper to taste. These lentils will thicken and break down and you will have a wonderful hearty soup. Great leftovers.

Vegetable Stir-Fry With Zucchini Noodles

Serves 4

INGREDIENTS:

• 2-4 tablespoons olive oil or 1/4- 1/2 cup of vegetable broth
• 3 cloves chopped garlic
• 1 red onion, chopped
• 3-4  cups chopped broccoli, cherry tomatoes, green beans, asparagus, snow peas, chopped bok choy, carrots, cauliflower, red pepper, and/or mushrooms (Get creative here and add veggies that you like or have on hand.)
• 3 tablespoons grated fresh ginger
• One small can well-drained water chestnuts (optional)
• 1/4- 1/2 cup Tamari organic low-sodium soy sauce (you can use another brand, but this one is so tasty)
• Juice of 1/2 lemon (optional)
• 3 medium to large zucchini (for “noodles”)
• 1 finely sliced green onion and avocado to top for garnish
Note: for gluten free option, use Bragg’s liquid aminos or use a gluten free Tamari sauce . You can also do this with a tomato sauce like a “pasta” dish.

TO PREPARE:

In large skillet, heat about 2 tablespoons of the olive oil until just shimmering. If you choose not to use oil, add in approx. ¼ cup of vegetable broth.  Add garlic and red onion and cook 3-5 minutes, making sure it doesn’t burn.  

Add mixed veggies and cook over medium heat another 5 minutes, stirring occasionally and adding a little more oil (or broth) if needed and a few splashes of soy sauce. (Make sure to not “burn” or brown the veggies, you want them to stay a little crisp.)

Begin to move and mix the vegetables adding in a few more splashes of broth if needed. Continue cooking another 5 minutes stirring gently. Add in the remaining ginger.  Squeeze the lemon or lime over all ingredients.  Add sea salt and pepper to taste. 
(TIP: Be aware that the soy sauce can be salty, so taste before adding the salt.) 

FOR ZUCCHINI NOODLES:

Using a mandolin slicer with a julienne blade or a Spiralizer for spaghetti-like noodles.  Slice zucchini lengthwise into “Zoodles.” OR use a knife to cut it lengthwise into thin noodle-like strips.  Steam or sauté until tender, about 2-3 minutes. Take care not to overcook as these “noodles” give off a lot of liquid afterward. Drain gently.

These noodles are great as a substitute for pasta, raw in salads or other recipes.  Serve stir-fry over a bed of zucchini noodles and sprinkle with green onions. I even enjoy this cold the next day with added leftover veggies, tofu, tempeh etc.