Friends and Family Welcome!

First of all I'd like to thank you for all of your love and support.  Everyone has been asking to help so this is what I came up with.  Below you will see a variety of vegan meals you can cook or farther below you'll see Grabbagreen's Menu that you can purchase from.  The basic parameters of his diet are organic, no meat, no dairy, no process(can't come from a box).  He can't handle any spicy foods and uses Smart Balance instead of butter.  What I put on here are only suggestions as long as what you have is vegan and organic he can eat it.  

You can pick a night by emailing me at Hobosw@gmail.com(Colin) and I'll mark it down.  Once I get a few days marked I'll add a calendar to my next post on here that shows who's got which days.  Any days starting from here on out are welcomed.

Thanks again guys!

Quinoa Chili (no spice)

Ingredients

• 2 cups black beans
  
  
• 2 cups kidney beans
  
  
• 2 large sweet potatoes
  
  
• 1 ½ cup corn
  
  
• 2 cloves garlic
  
  
• 1 yellow onion
  
  
• 4 cups vegetable broth
  
  
• 1 cup quinoa
  
  
• 1 tsp. black pepper
  
  
• Pinch of salt (Himalayan pink salt preferred)
  
  
• Cilantro
  
  
• Fresh lime juice
  
  
• Avocado
  
  
• Extra virgin olive oil
  
  

Directions

1. Dice up the garlic and onion
   
   
2. Pour a little extra virgin olive oil into a pan and sauté the garlic and onion on low-medium for about five minutes
   
   
3. Wash the sweet potatoes but do not peel them. Dice them up and toss them into the pan
   
   
4. Cover and let cook for five more minutes
   
   
5. Add in 3 cups of the vegetable broth and bring to a boil
   
   
6. Add the quinoa, beans, corn, and spices and let cook on low-medium for 30 minutes stirring frequently
   
   
7. Throughout the 3o minutes, the quinoa will soak up some of the broth so make sure you pour in your last cup of vegetable broth about 15 minutes after adding the quinoa
   
   
8. Top with cilantro, fresh lime juice, and avocado.
   
   
9. Serve and enjoy ☺
   
   

Loaded Sweet Potatoes

Ingredients

• 2 cups black beans
  
  
• 1 cup corn
  
  
• 3 garlic cloves
  
  
• 1 yellow onion
  
  
• 2 handfuls of kale
  
  
• 2 sweet potatoes
  
  
• Extra virgin olive oil
  
  

Directions

1. Dice the garlic and onion
   
   
2. Pour a little bit of the extra virgin olive oil into a pan and sauté the garlic and onion for 5 minutes
   
   
3. Cut the kale up into large bite sized pieces and add it into the pan
   
   
4. Cover and leave on low heat
   
   
5. Wash the sweet potatoes but do not peel them... Use a fork to stab them in few ties then place them into the oven for 40 minutes on 425 degrees.
   
   
6. Once they are done, remove them from the oven and cut them in half vertically. Loosen the inside of the potatoes with a fork so that it is not solid or hard on the inside.
   
   
7. Top each half of sweet potato with the kale mixture and serve
   
   

Asian Lettuce Wraps

Ingredients

• 2 cups purple cabbage
  
  
• 1 large carrot (slice into small sticks)
  
  
• 1 cucumber
  
  
• Swiss chard leaves
  
  
• Small handful of bean shoots
  
  
• 6 spring onions
  
  
• 1 tbsp. hoisin sauce
  
  
• 1 tsp. sesame oil
  
  
• 3 tsp. sesame seeds
  
  

Directions

1. Chop up the cucumber, spring onions, and purple cabbage
   
   
2. Combine these veggies in a large bowl
   
   
3. Add the sesame oil, hoisin sauce, and sesame seeds to the bowl and mix until all the veggies are covered
   
   
4. Slice the carrots into small sticks and separate the swiss chard leaves
   
   
5. Add a few spoonsful of the veggie mixture to each swiss chard leaf
   
   
6. Top each with carrot sticks and bean shoots and serve
   
   

Roasted Garlic & Red Bell Pepper Zucchini Noodles

Ingredients

• 2 roasted garlic bulbs (see below for roasting instructions)
  
  
• 3 red bell peppers (see below for roasting instructions)
  
  
• 4 zucchinis (made into noodles)
  
  
• ½ cup chopped red onion
  
  
• 3 tbsp. fresh basil
  
  
• ½ cup vegetable stock or broth
  
  
• ½ cup nutritional yeast
  
  

Directions

1. For the roasted peppers- Cut each in half vertically and remove the seeds. Place each half on a baking sheet face down and smash each so that they are flattened. Broil on low for 15-20 minutes or until brown. Place the peppers into a bag or container for about 10 minutes to steam. Peel the skin off each pepper.
   
   
2. For the roasted garlic- Cut tips off the garlic bulbs. Pour ¼ tsp. on each bulb and wrap them in foil. Place in the oven for 25-35 minutes on 350 degrees.
   
   
3. Place all the ingredients (minus the basil and zucchini) in a food processor
   
   
4. Mix on high until a sauce is formed.
   
   
5. Top the zucchini noodles with sauce and fresh basil
   
   

Mexican Chopped Salad

Ingredients

• 2 avocados
  
  
• 1 green bell pepper
  
  
• 1 red bell pepper
  
  
• 1 cup black beans
  
  
• Half of a red onion
  
  
• 2 scallions
  
  
• 4 tomatoes
  
  
• 1 cup corn
  
  
• 1 tbsp. fresh lime juice
  
  
• ¼ tsp. black pepper
  
  
• ½ tsp. cumin
  
  
• 2 tbsp. extra virgin olive oil
  
  

Directions

1. Dice the avocado, peppers, onion, scallions, and tomato. Toss them together in a large bowl.
   
   
2. Mix in the corn and black beans
   
   
3. Add the lime juice, black pepper, cumin, and olive oil and mix well.
   
   

Potato Soup with Beans & Kale

Ingredients

• 1 large carrot
  
  
• 1 celery stock
  
  
• 3 garlic cloves
  
  
• 2 cups great northern beans
  
  
• 4 cups kale
  
  
• 1 ½ lbs. little potatoes
  
  
• 1 yellow onion
  
  
• ¾ tsp. dried rosemary
  
  
• ¾ tsp. thyme
  
  
• ¼ tsp. black pepper
  
  
• 2 tsp. extra virgin olive oil
  
  
• 6 cups vegetable broth
  
  

Directions

1. Chop and dice the onion and garlic
   
   
2. Pour the extra virgin olive oil to a large pot and add in the onion and garlic and sauté for a few minutes
   
   
3. Add in the vegetable broth and let cook on high for 5-10 minutes
   
   
4. Dice the carrot, celery, and potatoes then add them into the broth
   
   
5. Cover and let cook on medium for ten minutes
   
   
6. Add in the beans, kale, and spices and cook on low to medium for a half-hour
   
   
7. Cover and cook on low until ready to serve... The longer the soup cooks on low and covered, the more flavorful it becomes ☺ !
   
   

Stuffed Cabbage

Ingredients

• ¾ cup brown lentils
  
  
• 1 head green cabbage
  
  
• 1 yellow onion
  
  
• ½ cup quinoa
  
  
• 1 tsp. smoked paprika
  
  
• Pinch of salt (Himalayan pink salt preferred)
  
  
• ¼ tsp. black pepper
  
  
• 1 ½ tbsp. red wine vinegar
  
  
• 1 tbsp. extra virgin olive oil
  
  
• 3 cups water
  
  
• 1 jar of your favorite all organic tomato sauce
  
  

Directions

1. Pour 3 or so inches of water into a large pot and add the head of cabbage. Place on high heat and bring the water to boil. Lower heat and cover for about 20 minutes.
   
   
2. Remove the cabbage and let cool
   
   
3. Once cool, peel each leaf apart.
   
   
4. While the cabbage is cooking, you can start the lentils in a small sauce pan. Pour in the water and lentils. Bring the mixture to a boil then to a simmer and let cook for about 30 minutes then drain the excess water.
   
   
5. In a larger saucepan, sauté the onion in olive oil for about 5 minutes. Once the onions are slightly translucent, add the cooked quinoa, lentils, paprika, salt, pepper, and red wine vinegar
   
   
6. Combine and then remove from heat
   
   
7. Cover a 9 by 9 baking dish with some of the tomato sauce but only use as much as it takes to slightly cover the bottom of the dish
   
   
8. On a clean area, add in 3 or 4 spoonsful of your saucepan mixture to each cabbage leaf. Roll each leaf up like a burrito and place them seam side down onto the baking dish. Repeat this step until you have used all the mixture and/or the cabbage leaves
   
   
9. Top the stuffed cabbage rolls with the remainder of your tomato sauce
   
   
10. Bake for an hour on 350 degrees
    
    

Vegan Buddha Bowl

Ingredients

• 1 cup quinoa
  
  
• 2 cups water
  
  
• 1 ½ cups chickpeas
  
  
• ½ tsp. smoked paprika
  
  
• ¼ tsp. chili powder
  
  
• 1/8 tsp. turmeric
  
  
• ½ tsp. oregano
  
  
• Fresh lemon juice
  
  
• 2 Tbsp. extra virgin olive oil
  
  
• ¼ cup fresh cilantro
  
  
• ½ tsp. paprika
  
  
• Mixed greens
  
  
• 1 avocado
  
  
• Sesame seeds for garnish
  
  

Directions

1. Cook the quinoa by combining one cup quinoa and two cups water in a saucepan. Bring to a boil then let simmer for about 15 minutes until the quinoa is cooked. Remove from heat and keep covered.
   
   
2. Preheat oven to 425
   
   
3. In a large bowl, toss the chickpeas, olive oil, and spices until the chickpeas are coasted. Place them on a parchment paper lined baking sheet and cook for 15 minutes
   
   
4. Let cool once they are done cooking
   
   
5. In a couple bowls (depending on desired portion size) evenly distribute the mixed greens, quinoa, and chickpeas.
   
   
6. Top off each bowl with sliced avocado, lemon juice, cilantro and sesame seeds
   
   

Split Pea and Turmeric Soup

Ingredients

• 2 bay leaves
  
  
• 3 medium carrots
  
  
• 3 celery stocks
  
  
• ¼ cup chopped fresh parsley (garnish)
  
  
• 1 lb. yellow split peas (about 2 ½ cups)
  
  
• 1 tsp. dried thyme
  
  
• 1 yellow onion
  
  
• ½ tsp. black pepper
  
  
• 2 tsp. salt (Pink Himalayan preferred)
  
  
• 1 ½ tsp. ground turmeric
  
  
• 9 cups vegetable stock or broth
  
  
• 3 cloves garlic
  
  
• Extra virgin olive oil
  
  

Directions

1. Mince the garlic then sauté it in extra virgin olive oil for a few minutes on low
   
   
2. Chop up the carrots, onion, and celery into small cubes
   
   
3. Slice the bay leaves into tiny pieces
   
   
4. Add the vegetable stock, split peas, and onions to the sautéed garlic and bring to a boil. Let cook for about ten minutes then bring it back down to a simmer.
   
   
5. Add in the carrots, celery, and spices
   
   
6. Cover and let cook on low for a half-hour stirring frequently.
   
   
7. Top with the fresh parsley when ready to serve
   
   

Stuffed Pepper Casserole

Ingredients

• 3 cups black beans
  
  
• 2 cups corn
  
  
• 1 yellow onion
  
  
• 3 garlic cloves
  
  
• 6 bell peppers (red and green)
  
  
• Green chills (mild)
  
  
• Tomatoes
  
  
• 1 cup quinoa
  
  
• Cilantro
  
  
• Fresh lime juice
  
  
• ½ tsp. chili powder
  
  
• 1 tsp. cumin
  
  
• ½ tsp. black pepper
  
  
• Pinch of salt (Himalayan pink salt preferred)
  
  
• Vegetable stock or broth
  
  
• 3 tbsp. nutritional yeast
  
  

Directions

1. Cook the quinoa in the vegetable broth by boiling 2 cups veggie broth with 1 cup quinoa. Once the mixture has come to a boil, reduce the heat to a simmer and cover for 15 minutes or so until the quinoa is cooked.
   
   
2. Chop the garlic and onion into little pieces. Add them to a large pot and sauté them in olive oil on low for about 5 minutes.
   
   
3. Add in the black beans, corn, and quinoa to the garlic and onion mixture after the quinoa is cooked.
   
   
4. Cook on low and covered for 5 minutes
   
   
5. Add in the green chilies, chopped or minced tomatoes, chili powder, cumin, black pepper, and salt.
   
   
6. If the mixture seems a little dry, add in ¼ cup veggie broth.
   
   
7. Cover and cook on low.
   
   
8. In the meantime, slice your peppers in half vertically twice so that they are in 4 pieces. If they are larger bell peppers, cut each piece in half vertically again.
   
   
9. Preheat the oven to 350
   
   
10. Line a baking dish with parchment paper and a drizzle of extra virgin olive oil.
    
    
11. Line the bottom of it with a layer of peppers (the bottom does not have to be perfectly covered)
    
    
12. Add a layer of the quinoa mix to the pan.
    
    
13. Repeat steps 11 and 12. if you still have ingredients after this, feel free to add another layer
    
    
14. Top the casserole off with fresh lime juice, cilantro, and the nutritional yeast
    
    
15. Cover and bake for 30-40 minutes
    
    
16. Remove cover and bake for another 10-15 minutes
    
    

Roasted Cauliflower & Quinoa with Lemon Tahini Sauce

Ingredients

·       1 head cauliflower

·       4 teaspoons extra virgin olive oil, divided

·       2 teaspoons minced garlic

·       ¼ cup tahini

·       3 tablespoons lemon juice

·       1/3 cup water

·       ¼ teaspoon salt (Himalayan pink salt preferred)

·       ¼ teaspoon black pepper

·       3 cups cooked quinoa

·       1 tbsp. fresh parsley (chopped)

·       1 tsp. sesame seeds (toasted... see instructions below)

Directions

1.     Preheat oven to 425

2.     Cut up cauliflower into sizes that are a little larger than the normal bite

3.     Toss the cauliflower with 2 teaspoon olive oil and the salt

4.     Spread out on a baking sheet and bake for 15-20 minutes

5.     While the cauliflower is cooking, sauté the garlic for a couple minutes in the remaining olive oil.

6.     Add in the tahini, lemon juice, quinoa, and water.

7.     Cook on low heat for two minutes then remove from heat

8.     Combine the cauliflower and quinoa mixture in a large bowl.

9.     Add the sesame seeds as well as the fresh parsley and serve

*** To toast the sesame seeds, place in a sauté pan and turn the heat to low. They sesame seeds will slowly start turning a darker brown so make sure you stir them up frequently to get an even turnout. Once they start to get more brown and the aroma starts coming off, remove them from the heat immediately so that they do not burn.

Side Dishes

Green Beans

Ingredients

·       1 lb. fresh green beans

·       4 garlic cloves

·       1 lemon

·       Extra virgin olive oil

Directions

1.     Cut (or break) the ends of the green beans and place into a colander and wash

2.     Dice the garlic up into small pieces but larger than minced size

3.     Preheat the oven to 350 and drizzle the olive oil onto a baking dish

4.     Mix the garlic and green beans into the olive oil on the baking dish.

5.     Squeeze half of the lemons juice onto green beans

6.     Cover and bake for 25 minutes (Make sure to mix them around half way through)

7.     Uncover and broil on low for 5 minutes

8.     Top with the remaining juice from the lemon and serve J

Red Potatoes with Mushrooms and Spinach

Ingredients

·       6 small red potatoes

·       3 garlic cloves

·       3 handfuls spinach

·       5-7 mushrooms

·       Extra virgin olive oil

·       Salt & Pepper (Himalayan pink salt preferred)

Directions

1.     Dice the potatoes into small cubes that are about ½ an inch all the way around

2.     Mince the garlic

3.     Sauté the garlic in olive oil for a few minutes then add the cubed potatoes

4.     Add in about ¼ cup water to this mixture and turn the heat to medium and cover

5.     Let cook for 20 minutes but make sure to stir frequently

6.     While the potatoes are cooking, slice up the mushrooms

7.     Add the mushrooms and cover.. Cook on medium for 5 more minutes

8.     Add the spinach in and continue to cover and cook on medium for another 5 minutes or until the spinach is cooked.

9.     Top with salt and pepper and enjoy!

Arugula Salad

Ingredients

·      3 handfuls arugula

·      6 mushrooms

·      1 lemon

·      Extra virgin olive oil

·      Garlic powder

·      Black pepper

·      Pine nuts

·      Sunflower seeds

·      Walnuts

Directions

1.     Preheat the oven to 350 and place the pine nuts, sunflower seeds, and walnuts on a baking sheet evenly. Let cook for about 3-5 minutes then stir and let them cook for another 3-5 minutes till the nuts are toasted.

2.     Slice up the mushrooms

3.     Place the arugula and mushrooms in a large bowl and squeeze out all your lemons juice on.

4.     Add in ½ Tbsp. olive oil, a pinch of garlic powder, and black pepper.

5.     Stir well till all the arugula has been dressed.

6.     Top off with the toasted nuts and serve fresh

If you're not into the idea of cooking a vegan meal you can always pick something up.  The menu below is from Grabbagreen but if you know of another organic vegan place please use whats convenient for you.  Whole Foods would be a great option as well.
Also, don't hesitate to ask me any questions.  I'm best with Email Hobosw@gmail.com but you can always call too 720-939-4024

  Love
-Colin