INGREDIENTS

• 1 (15 oz) can white beans, drained and rinsed

• 1 (15 oz) can crushed or diced tomatoes

• 3 Tbsp olive oil

• 1 medium onion, chopped

• 1 medium carrot, peeled & chopped

• 1 stalk celery, chopped

• 3 cloves garlic, minced or grated

• 1 small zucchini, diced

• 2 cups spinach, chopped

• ⅓ cup macaroni noodles

• 4 cups chicken stock

• 2 Tbsp fresh basil, chiffonade

• 1 tsp salt

• 1 tsp black pepper

• ½ tsp dried oregano (or 1 tsp fresh)

​

DIRECTIONS

1. Cut all of the vegetables into ½ inch pieces or smaller.

2. Heat oil over medium-high heat in a large pot. Add onion, carrot, celery, salt, and black pepper. Sauté until onion becomes soft (about 3 minutes.)

3. Add garlic and dried oregano (if using fresh oregano, wait to add later,) and cook for 30 seconds.

4. Add stock, pasta, and tomatoes. Bring to a boil.

5. Reduce heat and simmer for 5 minutes; add zucchini and beans and cook for 2 more minutes.

6. Add spinach and cook 1 more minute. Turn off heat, stir in fresh basil (and fresh oregano.)

7. Adjust seasoning and serve. Enjoy!

INGREDIENTS

• Sauce

• 3 Tbsp ketchup

• 4½ tsp Worchestershire Sauce

• 1 Tbsp brown sugar

• ½ tsp mustard

• 4½ tsp soy sauce

• Batter

• 1 extra large egg

• ⅔ cup flour

• ½ tsp kosher salt

• ⅔ cup water

• ¼ tsp black pepper

• 2 tsp oil

• ​Added Ingredients

• 1½ cups cabbage, shredded and chopped into 1-inch pieces

• 1 cup of spinach, thinly sliced

• 4 green onions, minced

• 1 small carrot, shredded

• 2 strips of cooked bacon, crumbled (optional)

• Garnish

• Mayonnaise (optional)

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DIRECTIONS

1. Mix all the Sauce ingredients. Heat in a microwave or over a medium flame until warm.

2. In a large bowl, mix all Batter ingredients.

3. Fold in any ​Added Ingredients - chopped veggies and crumbled bacon.

4. Heat a large skillet or griddle over a medium flame and add oil.

5. Portion out ⅛ cup batter into the hot skillet.

6. When pancake is golden, flip and press the pancake into the skillet; cook on either side until golden.

7. To serve, drizzle a thin layer of sauce over each pancake, followed by a drizzle of mayonnais.

 

Keep pancakes warm on a cookie sheet in an oven set on the lowest temperature until ready to serve.

INGREDIENTS

Soup

• 2 Tbsp olive oil

• 1 small onion, chopped

• 1 celery stalk, finely chopped

• 1 medium carrot, peeled & finely chopped

• 1 Roma tomato, seeded & diced

• 2 Tbsp split red lentils

• 2 large garlic cloves, minced

• 4 cups soup stock

• 2 Tbsp tomato paste​

• 1 (15 oz) can chickpeas, drained & rinsed

• ¼ cup fresh parsley, minced

• ¼ cup fresh cilantro, minced

• 1 tsp salt

• ½ tsp turmeric

• ½ tsp cumin

• ¼ tsp black pepper

• ¼ tsp cayenne pepper

• 2 pinches cinnamon

​

Slurry

• 1 Tbsp flour

• 1 egg

• 2 Tbsp lemon juice (about ½ lemon)

• 1¾ cup water

​

​DIRECTIONS

1. Heat oil on a large pot over medium-high heat. Add onion, celery, carrot, and salt. Sauté until onions are soft (about 5 minutes.)

2. Add garlic, turmeric, cumin, cinnamon, black pepper, cayenne pepper, and tomato paste. Sauté another 30 seconds.

3. Add soup stock, chickpeas, and lentils. Stir well and bring to a boil.

4. Stir in tomatoes and reduce to a simmer. Simmer covered for 5-7 minutes.

5. Make a slurry of flour, water, lemon juice, and egg. Add to the simmering soup once lentils are tender.

6. Stir until soup thickens, or add water for a thinner consistency.

7. Remove from heat. Stir in parsley and cilantro. Taste and adjust seasoning.

8. Serve with a dollop of yogurt if desired. Enjoy!

INGREDIENTS

• 3 Tablespoons oil

• ¾ cup (or 1 small) onion, diced

• 2 ¼ cups (14oz. or 1 large) sweet potato, peeled and diced

• 1 ½ cups (9oz. or 2 medium) red potatoes, diced

• ¾ cup (1 small) bell pepper, diced

• ¾ cup (1 large) carrot, diced

• ​2 garlic cloves, minced

• 1 ½ teaspoons salt

• ½ teaspoon black pepper

• ¼ teaspoon cumin

• 1 teaspoon smoked paprika

• Pinch of cayenne pepper

 

DIRECTIONS

1. In a large pan, heat oil over medium heat. Add onions and sauté until golden.

2. Keep heat on medium and add in both potatoes. Cover pan and cook for 15 minutes stirring occasionally.

3. While the potatoes are cooking, prepare the other vegetables.

4. Once the potatoes are tender, add bell peppers, carrots, salt, black pepper, cumin, paprika, and cayenne pepper. Sauté until the bell peppers and carrots are tender and golden (about 5 minutes).

5. Add garlic and cook for 30 seconds. Taste and adjust seasoning.

6. Remove pan from heat. Enjoy!

INGREDIENTS

• 2 Tbsp canola oil

• 1 green chili, seeded & minced

• 1 large red onion, chopped

• 1 carrot, finely chopped

• 20 green beans, finely chopped

• 2 large cloves garlic, minced

• 4 cups cold water

• 2 cups quick oats

• ⅓ cup frozen peas

• 2 Tbsp lemon juice (about ½ lemon)

• 1 cup cilantro

• ½ tsp grated ginger

• ¼ tsp turmeric

• 1 tsp cumin seeds

• 1 tsp mustard seeds

• 10 curry leaves (optional)*

​

DIRECTIONS

1. Heat oil in a large pot over medium-high heat. Add spices, salt, curry leaves, chili, onion, carrot, and green beans. Sauté until onions are soft (about 5 minutes.)

2. Add garlic and ginger. Sauté another 30 seconds.

3. Add 4 cups of cold water. Cover pot and bring to a boil.

4. Remove lid and stir in oats and peas. Turn off heat, cover, and allow to rest about 2-3 minutes until liquid absorbs.

5. Stir in cilantro and lemon juice.

6. Serve warm with yogurt. Enjoy!

​

* Look for curry leaves at your local Indian grocery store!

INGREDIENTS

• 1 (15oz.) can of black beans, drained and rinsed

• 1 large egg

• 1 Tablespoon soy sauce

• ½ teaspoon salt 

• 1 teaspoon smoked paprika

• 2 garlic cloves, minced

• ½ teaspoon black pepper

• ¼ cup green onions, finely chopped

• 2 Tablespoons fresh dill, minced

• ½ cup bread crumbs

• 2 Tablespoons whole wheat flour

• 2 oz. feta cheese, crumbled

• 1-2 Tablespoons oil

• 4-6 whole wheat buns

• Toppings (Optional)

• Lettuce or leafy greens

• Tomato, sliced

• Red onions, sliced

• Condiments (mustard, ketchup, etc.)

 

DIRECTIONS

1. In a large bowl add in black beans, and mash with a fork or masher until half of the beans become a paste. Leave some beans whole for texture.

2. Add egg, soy sauce, salt, black pepper, paprika, garlic, green onion, dill, bread crumbs, and 1 Tablespoon of whole wheat flour. Fold in all ingredients until thoroughly combined (add another tablespoon of flour if mixture is too wet). Lastly, fold in feta cheese.

3. Measure out 1/4 cup of black bean mixture and form into 1/2 inch thick patties.

4. Heat oil in a skillet on medium heat.  Place patties in the skillet and cook for 5-7 minutes on each side or until browned and cooked through.

5. Placed cooked burgers on a whole wheat bun with desired toppings. Enjoy!