Hearty and Savory Vegetable Stew

Hearty and Savory Vegetable Stew

by | Jan 27, 2023 | Dinner, Lunch, Recipes

The colder weather makes me yearn for delicious, warm, and comforting food like this hearty and savory vegetable stew. This vegan stew recipe is terrifically easy. Don’t be surprised if you find yourself making this dish more than once in the months ahead!

Servings:  8

Ingredients:

  • 1/2 cup water or vegetable stock
  • 1 tablespoon soy sauce or coconut aminos
  • 1 onion, chopped 
  • 1 red bell pepper, diced
  • 4 large garlic cloves, minced
  • 4 cups peeled and diced winter squash (Butternut, Delicata, or Kabocha)
  • 1 15-ounce can of chopped tomatoes
  • 1 cup water
  • 1 1/2 teaspoons oregano
  • 1 teaspoon chili powder
  • 1/2 teaspoon cumin
  • 1/4 teaspoon black pepper
  • 1 15-ounce can of red kidney beans (see note)
  • 1 1/2 cups frozen sweet corn
Dark Roast Coffee Grounds
Chocolate Chips
Instructions:
  1. Heat water and soy sauce in a large pot. Add onion, bell pepper, and garlic. Cook over medium-high heat until the onion is translucent and most of the water has evaporated.
  2. Cut the squash in half and remove the seeds, then peel it and cut it into 1/2-inch cubes.
  3. Add the squash to the onions and chopped tomatoes, water, oregano, chili powder, cumin, and pepper.
  4. Cover and simmer until the squash is tender when pierced with a fork, about 15 minutes.
  5. Add the kidney beans with their liquid and the sweet corn. Cook for another 5 minutes.

Note:

You can use canned kidney beans for this recipe. However, if you have the time, it is recommended to use dried beans that have been soaked and cooked, as they lend a richer flavor to the dish. Choosing dried beans over canned is also more economical: 1 can of kidney beans is around $2.79, and one pound of dried beans can make approximately 5-6 cans worth of beans for about the same price. Not interested in soaking and cooking beans every time you need them?  Save prep time by soaking and cooking the full pound of beans, then freeze them in 15 oz increments for future use.  Be sure to freeze beans within four days of preparing.

How to Quick Soak and Cook Dried Red Kidney Beans:

  • Sort beans, discarding any shriveled, broken beans, stones, or debris. Rinse the beans well in cold running water.
  • For every 1 pound of beans, add 10 cups of hot water.
  • Bring water to a rapid boil. Boil for 2-3 minutes.
  • Remove from heat. Cover and let stand for 1 hour.
  • Drain and rinse the beans with cool water.

Cooking Instructions:

  • Add 6 cups of water to the drained and rinsed beans in a large pot. Bring to a boil.
  • Place a lid on the pot and simmer gently until desired tenderness, about 1 1/2 – 2 hours. The kidney bean should be easy to mash against the side of the sauce pot with a fork. 
  • Add salt and pepper to taste, and use them in your favorite recipe!
Chef Yvonne Dwyer

Recipe compliments of OPL Master Naturalist and Home Chef Yvonne Dwyer

OPL Plant-rich Recipes

Eating more fruits and vegetables is good for you and the planet.  Find more delicious OPL-recommended plant-rich recipes here.

Roasted Beet Salad With Honey-dijon Vinaigrette

Roasted Beet Salad With Honey-dijon Vinaigrette

by | Mar 3, 2022 | Dinner, Lunch, Recipes

Fresh roasted beets are so flavorful and full of beneficial nutrients. Combined with greens, goat cheese, walnuts, and vinaigrette, this roasted beet salad may just become one of your favorite salads. This recipe was adapted from Once Upon a Chef by Jennifer Segal.

Servings: Makes 4-6 servings

Ingredients:

For the Beets:

  • 1 bunch medium beets (about 3)
  • 1 tbs extra virgin olive oil

For the Salad:

  • 10 ounces mixed greens
  • 3 ounces goat cheese
  • 1/2 cup walnuts, coarsely chopped 

For the Vinaigrette:

    • 2 tbs honey
    • 1 1/2 tbs Dijon mustard
    • 3 tbs red wine vinegar
    • 1-1/2 tbs minced shallots
    • 1/2 tsp salt
    • 1/4 tsp ground black pepper
    • 6 tbs extra virgin olive oil
French Sorrel
Instructions:

For the Beets:

Preheat the oven to 425 degrees F.  Wipe or scrub beets clean, then trim the stems down to one inch. Place beets on a large piece of foil; then wrap foil around them to form a neat packet. Roast directly on the rack in the middle of the oven until tender.  About 45 minutes – one hour.  Test for doneness by piercing the largest beet with a knife.  If it enters easily, it’s done.  Unwrap beets and let them sit until cool enough to handle. Use your hands or a paring knife to peel skin, then cut into 1/2-inch dice.  Set aside. 

For the Vinaigrette:

In a small bowl, whisk together the honey, dijon mustard, red wine vinegar, shallots, salt, and pepper.  Whisking constantly, slowly add the oil in a steady stream.  Taste and adjust seasoning if needed.

For the Salad:

Place the greens in a large bowl, drizzle with about half of the vinaigrette and toss to combine.  Add as much of the remaining vinaigrette as desired and toss again.  Divide greens onto plates, then sprinkle with beets, walnuts, and goat cheese.  (Warning, if you mix this all together in a salad bowl the beets will turn the salad pink.). Serve immediately.

Chef Yvonne Dwyer

Recipe compliments of OPL Naturalist and Home Chef Yvonne Dwyer

OPL Plant-rich Recipes

Eating more fruits and vegetables is good for you and the planet.  Find more delicious OPL-recommended plant-rich recipes here.

Creamy Roasted Garlic Butternut Squash Pasta

Creamy Roasted Garlic Butternut Squash Pasta

by | Mar 3, 2022 | Dinner, Lunch, Recipes

This creamy roasted garlic butternut squash pasta is a flavorful, warm, and satisfying winter meal. Serve with a side salad.

Servings: 4

Ingredients:
  • 1 tablespoon olive oil
  • 2 cups cubed butternut squash
  • 6-10 cloves garlic
  • 1 shallot
  • 2 tablespoons fresh thyme leaves
  • 2 tablespoons chopped fresh rosemary 
  • 1 teaspoon crushed red pepper
  • Kosher salt and black pepper
  • 1/2 cup ricotta cheese
  • 1 pound long or short cut pasta 
  • 2 tablespoons salted butter
  • 1 tablespoon fresh chopped sage 
  • 1/2 cup shredded gruyere cheese (or your favorite cheese of choice)
  • 1/3 cup grated romano cheese 
Butternut Squash

Instructions:
  1. Preheat the oven to 400 degrees F.
  2. On a baking sheet lined with parchment paper, toss together olive oil, butternut squash, garlic, thyme, 1 tablespoon rosemary, crushed red pepper, salt and pepper.  Bake for 30-35 minutes. 
  3. Add the butternut squash, garlic, shallot, and ricotta to a food processor.  Puree until smooth.  Season with salt and pepper. 
  4. Bring a large pot of salted water to a boil. Cook the pasta and save 1 cup of pasta water. 
  5. In a large skillet, melt together the butter, sage, and 1 tablespoon rosemary. Cook until the butter is browning, add the puree and 1/2 cup pasta water, stirring until combined.  Mix in the cheeses. 
  6. Add the pasta to the sauce, tossing to combine.  If needed, use the rest of the pasta water. 
Sarah Biddle Image

Recipe compliments of Home Chef Sarah Biddle and OPL Community Member

OPL Plant-rich Recipes

Eating more fruits and vegetables is good for you and the planet.  Find more delicious OPL-recommended plant-rich recipes here.

Chocolate Zucchini Cake

Chocolate Zucchini Cake

by | Nov 9, 2021 | Recipes

It’s dessert and vegetables at the same time! This chocolate zucchini cake is moist and delicious and perfect for any occasion.

Serves: 8-12

Ingredients:

1/2 cup butter, softened

1 1/4 cups sugar

1/2 cup applesauce

1 egg (beaten)

1 tsp vanilla

1/2 cup unsweetened almond milk

2 1/2 cups all-purpose flour

1/4 cup cocoa powder

2 tsp baking soda

1 tsp salt

2 cups shredded zucchini

Corn on the cob
Instructions:
    1. Heat oven to 350 degrees.  Prepare your 9X13 pan by lightly greasing it with butter or spray oil.  Then add about 1/4 cup of flour and gently shake the pan side-to-side to cover the bottom of the pan with a thin layer.  Discard excess flour.
    2. Cream butter and sugar together (with an electric mixer)
    3. Add applesauce, egg, vanilla, almond milk, mixing a little after each addition (it will be a bit lumpy)
    4. In a separate bowl, combine flour, cocoa, baking soda, and salt
    5. Mix dry ingredients into wet ingredients a little at a time
    6. Shred zucchinis until you reach 2 cups.  If there is a lot of water, drain a little bit (but don’t press the zucchini), and then add it to the other ingredients
    7. Pour the mixture into the prepared 9X13 pan.
      Chef Joanna Henry

      OPL Social Media Assistant Joanna Leigh Henry shares a favorite recipe.

      Learn more about Joanna.

      OPL Plant-rich Recipes

      Eating more fruits and vegetables is good for you and the planet.  Find more delicious OPL-recommended plant-rich recipes here.

      Sicilian Caponata Appetizer

      Sicilian Caponata Appetizer

      by | Oct 12, 2021 | Anytime, Recipes

      This sicilian caponata appetizer is so delicious especially when created from fresh garden vegetables at the end of the growing season.  I like to make extra and freeze it in batches to have as an appetizer throughout the winter when I am really craving the taste of the freshness of summer.  This appetizer can be served hot as a vegetable side dish; or cool to room temperature and served as a relish or on an antipasto/charcuterie tray. Recipe adapted from Italian Cooking Class Cookbook by Beekman House.

      Serves:  Makes about 5 cups; 8-10 servings.

      Ingredients:

       

      • 1 1/2 pounds (675g) eggplant (about 1 large or 2 small)
      • 1 tablespoon (15ml) salt
      • 2 large red bell peppers
      • 1 large onion
      • 1 large stalk celery
      • 1/4 cup (60ml) extra virgin olive oil
      • 1/8 to 1/4 teaspoon (0.5 to 1ml) dried hot red pepper flakes
      • 1 can (14 1/2 ounces or 415g) whole peeled tomatoes or fresh tomatoes with skins removed* (see recipe below for an easy way to remove tomato peels)
      • 1-2 large garlic cloves
      • 2 tablespoons (30ml) red wine vinegar
      • 1 tablespoon (15ml) sugar
      • 8 Italian or Greek style black olives
      • 1 tablespoon (15ml) drained capers
      Sicilian Caponata Ingredients
      Instructions:
      1. Rinse eggplant; cut into 3/4 inch (2cm) cubes.  Place in a large colander; sprinkle with salt and toss.  Let stand and drain in the sink or bowl, tossing occasionally, 1 hour
      2. Rinse eggplant and drain well; squeeze in a clean kitchen towel to extract moisture. Reserve.
      3. Core and seed bell peppers; cut into 3/4 inch (2cm) chunks.  Chop onion coarsely.  Cut celery diagonally into 1/4 inch (0.5 cm) thick slices.
      4. Heat oil in a 10-inch (25 cm) non-corrosive skillet over medium-high heat.  Add bell peppers, onion, celery, and pepper flakes; sauté 5 minutes.  Add reserved eggplant, cook over medium heat, stirring occasionally, 5 minutes longer.  Remove from heat.
      5. Press tomatoes and their liquid through a sieve into vegetables in a skillet;
      6. discard seeds.  Mince garlic; add garlic to skillet.  Stir in vinegar and sugar.  Cook and stir over medium-high heat for 3 minutes.  Remove from heat.
      7. Pit and chop olives.  Add olives and capers to the skillet.  Cook over medium-low heat, stirring occasionally; until most of the liquid has evaporated and sauce is thickened, about 10 minutes.

      *How to Peel Fresh tomatoes

      I like to focus my plant-based eating habits on what is in season and what is grown locally. When I have time at the end of the growing season, I will preserve through canning or freezing the fruits and vegetables that I love the most which I can enjoy in other seasons.  Currently there are so many varieties of tomatoes available. In the recipe provided above, I chose to use freshly peeled tomatoes.  There have been times when I do not peel the tomatoes however; it does make for creamier sauces to take the shortened amount of time to do so.  If you decide to peel the tomatoes and not add them to your compost you can dry them in the oven and then pulse them in a mini food processor for a delicious tomato sprinkle which can be added to your favorite recipes.

      Total Prep and Cook time: 11 minutes cook time

      Cooking tools required; a cutting board, a large bowl for cut tomatoes, a large bowl of ice water, and 3-6 quart pot for processing the tomatoes.

      Instructions:

      1. Set a large pot of water on the stove to boil while you prepare the tomatoes.
      2. Turn tomatoes over to the bottom and, using a paring knife, cut a shallow X in the bottom of each tomato. Core tomatoes, if you like.
      3. Carefully lower tomatoes into the boiling water, in batches. Remove after about 30 seconds, once skins start to crack.  Be careful to not boil too long, otherwise the tomatoes will start to cook and get too soft to handle easily.
      4. Immediately put tomatoes into the bowl of ice water.  Heating and then shocking the tomatoes in this way makes the skins peel right off!
      5. Once tomatoes are cool enough to handle, peel skins from tomatoes and use in your favorite recipe.
      Chef Yvonne Dwyer

      Recipe compliments of OPL Naturalist and Home Chef Yvonne Dwyer

      OPL Plant-rich Recipes

      Eating more fruits and vegetables is good for you and the planet.  Find more delicious OPL-recommended plant-rich recipes here.

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