Squash Soup

Ingredients:

• 2-3 lb of cubed squash (peeled delicata, butternut, etc.)
• One green apple, peeled and cubed
• One yellow onion, quartered
• Four cloves garlic
• Two carrots, chopped
• 2 cups vegetable broth
• ¼ tsp ground sage
• 3 springs rosemary (or ½ tsp dried)
• Pinch of cinnamon
• Pinch of ground nutmeg
• Pinch of ground ginger
• ¼ tsp red pepper flakes
• ½ cup coconut milk

Preparations:

1. Roast vegetables. On a baking tray, drizzle some olive oil. Add the squash, onion, carrot, and garlic. Top with the chunks of apple. Drizzle with more olive oil and sprinkle with salt and pepper. Add to an oven at 425F for 20 minutes, tossing halfway through. 
2. In a large saucepan, heat the vegetable broth and roasted vegetables. Add the spices and bring to a boil. Simmer for 5-10 minutes.
3. Add ¼ cup of the coconut milk and stir to combine. Remove the sprigs of rosemary. In batches, blend the soup in a blender (using a cloth to cover instead of the lid). Add more coconut milk if needed to blend smooth. Return to the saucepan. 
4. Serve with shredded cheese, feta, roasted pumpkin seeds, etc. 

Japanese Curry

Ingredients:

• 1 onion, sliced into 1/2 inch wide pieces
• 3 russet potatoes, cut into bite-size cubes
• 2 carrots, cut into bite-size pieces
• 1 Tbsp sesame oil
• 1/2 packet of curry (like this one)
• 28oz water
• Serve with rice and/or pan-fried tofu

Preparations:

1. Add 1 tablespoon of oil into a pot and heat over medium high heat. Add onion and sauté for a few minutes or until onion becomes translucent and edges start getting slightly burnt.
2. Add potatoes and carrots into the pot and stir for a couple of minutes or until the surface of vegetables starts getting cooked.
3. Add water and turn the heat up to bring to a boil. Then, reduce the heat to low to medium and simmer for about 7 minutes or until the vegetables are nearly cooked through.
4. Break the curry cube into smaller pieces and add them into the pot. Stir in gently over low heat.
5. Place the lid on and cook over low heat for about 10 minutes or until the curry is completely dissolved. Stir occasionally. If too thick, adjust with some water. If too thin, cook further without the lid. It will thicken when cooled down as well.
6. Serve over rice with tofu.

Egg Roll Soup

Ingredients:

• 1 pound fake sausage
• 2 Tbsp sesame oil (or olive oil)
• 1 medium onion, diced
• 2 medium carrots, diced
• 3 cloves garlic, minced
• 1/2 small green cabbage, chopped into bite-sized pieces
• 6 cups vegetable broth
• 1 cup water
• 2 tsp ground ginger
• 1 tsp toasted sesame oil
  optional toppings: toasted sesame seeds, thinly-sliced green onions, wonton strips, sriracha

Preparations:

1. Heat one tablespoon of sesame oil in a large stockpot over medium heat. Add sausage and cook over for 5-6 minutes, stirring and breaking it up occasionally, until it is lightly browned.  Transfer the sausage to a separate bowl and set aside.
2. Add the remaining sesame oil and onion, and stir to combine.  Saute for 5 minutes, until translucent.  Add the carrots and garlic, and saute for 2 more minutes, stirring occasionally.  Add the cabbage, stock, water, ginger, and cooked sausage. Stir to combine.
3. Increase heat to high and cook until the soup reaches a simmer.  Then reduce heat to medium-low, cover, and let sit for 15 minutes, or until the carrots and cabbage are nice and tender.  Stir in the toasted sesame oil until combined. 
4. Serve immediately, garnished with your desired toppings.

Simple Curry

Ingredients:

• 2 Tbsp salt, for water
• 2 pounds potatoes, cut to 1-inch cubes
• 1 Tbsp vegetable oil
• 1 medium onion, diced
• 4 cloves garlic, minced
• 2 tsp cumin
• 1/2 tsp cayenne
• 4 tsp curry powder
• 1 tsp salt
• 1 tsp black pepper
• 1 inch piece of ginger, minced
• 1 14 oz can diced tomatoes
• 1 15 oz can chickpeas, drained
• 1 15 oz can peas, drained
• 1 14 oz can coconut milk

Preparations:

1. Place potatoes into a large pot or dutch oven and cover with well-salted water. Bring to a boil, then reduce heat to a simmer, cover and let the potatoes cook until tender, roughly12 minutes. Once cooked, drain the potatoes and set them aside.
2. Return the pot to the stove and add oil. Add onion and garlic and saute over medium heat until onion is tender and starts to turn translucent, about 3-5 minutes.
3. Add cumin, cayenne, curry powder, salt, pepper and ginger. Stir to combine before adding tomatoes, chickpeas, and peas.
4. Increase heat to medium-high and stir in the coconut milk. Bring to a simmer before adding the potatoes back to the pot. Reduce heat to low and cook everything together for 3-5 minutes before serving.

Southwestern Pasta

Ingredients:

• 13.5 oz. of rotini (or any pasta you like)
• 2 cups frozen corn kernels
• 1 medium green bell pepper cut into thin strips
• 1/2 medium red onion, sliced
• 1 15 oz. can Rotel canned tomatoes and chilies (or just diced tomatoes) 
• 1/4 cup taco seasoning (roughly one standard packet)
• 2 tsp extra virgin olive oil
• 4 cups vegetable broth
• 1 15 oz. can black beans, drained and rinsed
• 1 Tbsp lime juice
• 1/4 cup shredded cheese, plus more for topping (Optional)

Preparations:

1. Add all but the last three ingredients (beans, lime, and cheese) to a large pot. Stir, cover, and bring to a rolling boil.
3. Reduce heat to medium-low and cook, covered, for 12-15 minutes, stirring occasionally. There should still be some liquid in the bottom of the pot when the pasta is cooked.
4. Remove from heat. Stir in the black beans, lime juice, and cheese. Let it rest for 5 minutes to warm the beans, melt the cheese, and absorb the excess liquid.

Chili Mac and Cheese

Ingredients:

• 1 Tbsp olive oil
• 1 small onion, diced
• 2 cloves garlic, minced
• 2 Tbsp flour
• 1/2 Tbsp ground red pepper or cayenne
• 1/2 Tbsp crushed red pepper flakes
• 15 oz can diced tomatoes
• 2 8 oz cans tomato sauce
• 15 oz can black beans
• 15 oz can pinto beans
• 1 cup frozen corn kernels
• 2 cups vegetable broth
• 2 cups uncooked macaroni noodles
• 1.5 cups shredded cheese

Preparations:

1. Saute the onion and garlic with olive oil in the bottom of a large soup pot over medium heat for 5-8 minutes, or until the onions are soft and transparent.
2. Add the flour and peppers to the onions and garlic. Continue to stir for about two minutes, or just until the flour and chili powder begin to coat the bottom of the pot.
3. Drain and rinse the beans. Add the diced tomatoes, tomato sauce, all the beans, corn, and vegetable broth to the pot. Stir to combine and to dissolve any flour and chili powder off the bottom of the pot. Turn up the heat to medium high.
4. Add the uncooked macaroni noodles and stir to combine. Place a lid on the pot and let the pot come up to a boil. Stir every other minute or so to loosen the noodles from the bottom of the pot as it heats up.
5. When the pot reaches a boil, turn the heat down so it continues to gently simmer. Let the pot gently simmer for 10-12 minutes, or until the pasta is tender and the liquid is thick and saucy.
6. Once the pasta is tender, add the shredded cheddar and stir it in until melted.

Mediterranean Cous-cous

Ingredients:

• 3 cups prepared cous-cous (1 box)
• 1/2 red onion, diced
• 2 tsp olive oil
• 4 cloves garlic, minced
• 1/2 Tbsp oregano
• 1/4 tsp black pepper
• 1 1/2 cups chickpeas (1 15oz can), drained
• 1/2 cup kalamata olives, pitted and chopped
• 1/2 cup sun dried tomatoes, chopped
• 4oz feta cheese, crumbled
• 1 Tbsp lemon juice

Preparations:

1. Prepare the cous-cous according to the packaging
2. Meanwhile, heat the olive oil in a large pan over medium heat. Once hot, add the red onion. Saute for 5-8 minutes.
3. Add the garlic, oregano, and black pepper to the pan and saute for 1-2 minutes.
4. Stir in the chickpeas and cook for 6-8 minutes until the chickpeas start to brown.
5. Turn off the heat. Stir in the olives and sun dried tomatoes. Add the cous-cous, feta, and lemon juice to the pan and stir. Once everything is evenly warm, serve. 

Caramelized Onion Dip

Ingredients:

• 2 Tbsp olive oil
• 2 large yellow onions, finely chopped
• 3/4 cup low-fat sour cream
• 3/4 cup plain Greek yogurt
• 3 tsp onion powder
• 1/2 tsp salt

Preparations:

1. In a large thick-bottomed skillet over medium-low heat, saute the chopped onions in the olive oil along with a couple pinches of salt. Stir occasionally with a wood or metal spatula and cook until the onions are deeply golden, brown, and caramelized - roughly 40 or 50 minutes. Set aside and let cool.
2. In the meantime, whisk together the sour cream, yogurt, onion powder, and salt. Add onion powder to taste. Add a bit at a time until it tastes really good. Set aside until the caramelized onions have cooled to room temperature. 
3. Stir in 2/3 of the caramelized onions, scoop into a serving bowl, and top with the remaining onions. It is best served at room temperature.

Coconut Curry

Ingredients:

• 1 Tbsp olive oil
• 1 small onion, diced
• 4 cloves garlic, minced
• 1 tsp ground ginger
• 1 green bell pepper, diced
• 1 large carrot, diced
• 1 small sweet potato, peeled and diced
• 1 Tbsp curry powder
• A pinch of crushed pepper flakes
• 2 cans (14 oz) light coconut milk
• 1 cup vegetable broth
• Salt and pepper to taste
• 1 roma tomato, diced
• Lemon juice (optional)
• For the Coconut Quinoa:
• 1 can (14 oz) light coconut milk
• 1 cup quinoa    

Preparations:

1. If serving with coconut quinoa, begin by washing thoroughly in a fine mesh strainer. Add to a medium saucepan over medium heat and toast for 3 minutes. Add 1 can light coconut milk and 1/2 cup water. Bring to a boil, then reduce heat to simmer, cover and cook for 20 minutes or until the quinoa is light, fluffy and the liquid is absorbed. Set aside until serving.
2. In the meantime, heat a large pot to medium heat and add olive oil. Add the onion, garlic, ginger, carrot, sweet potato, bell pepper, and a pinch each salt and pepper and stir. Cook, stirring frequently, until softened – about 10 minutes.
3. Add curry powder, pepper flakes, vegetable broth, coconut milk, another healthy pinch of salt and stir. Bring to a simmer then reduce heat slightly and continue cooking for 10-15 minutes. Sample a bit of the sweet potato. If it is fully cooked, continue to the next step. 
4. Add the tomatoes and cook another 5 minutes.
5. Serve over coconut quinoa with a bit of lemon juice.