HookedOnPlants

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Gluten Free

Japanese Pumpkin Lentil Curry Stew

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T’is the time of the year for hearty bowls of flavourful ingredients…Today, in the form of this nutrient-dense Japanese Pumpkin Lentil Curry.

There’s just something about the words ‘pumpkin’ and ‘curry’ that causes the mouth to water and the comforting vibes to shine.

Oil-free.

Ridiculously simple.

Minimal ingredients.

Lots of benefits.

If you’re wondering what a ‘Japanese Pumpkin’ might be…it’s a Kabocha Squash!

Same, same.

I love love love Kabocha. It’s packed with vitamin A and C, with some B’s in there too. Meaning your eyes, immunity and nerves will all benefit from this sweet pumpkin!

Read on for the easiest way to cook up squash.

This recipe makes a lot, but you could even double it and freeze half to be ready for a stress-free, last minute dinner in that future of yours!


Japanese Pumpkin Red Lentil Curry Stew
 
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A comforting stew, packed with nutrients, flavour and heartiness. Ready for that rustic baguette and hungry people!
Author:
Recipe type: stew, dinner, lunch
Serves: 6
Ingredients
  • 1 Japanese pumpkin (kabocha squash), halved with seeds scooped out
  • 1 yellow onion, diced
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 8 white or cremini mushrooms, diced or sliced
  • 2 garlic cloves, minced
  • 1 small jar of green or red curry paste (used Thai Kitchen curry)
  • 1 can light coconut milk (use the liquid too)
  • 2 cups vegetable broth (or 1 veggie bouillon cube mixed with 2 cups water)
  • 2 cups dry red lentils
  • 2 cups spinach, chopped

  • To serve:
  • Cilantro, chopped
  • Peanuts
  • Brown Rice or Quinoa as the base
Instructions
  1. Pre-heat oven to 400°F
  2. While it's pre-heating, chop your veggies.
  3. Place the halved, de-seeded squash flesh-side down on a parchment covered or a re-usable baking sheet covered pan. Bake for 40-45 minutes.
  4. Oil-free sauté the first ingredients by heating your pot to medium heat, then adding the onion, carrots, celery and mushrooms. Let these sizzle for a few minutes, then de-glaze (un-stick) with a couple tablespoons of water. Continue to do this for about 7 minutes, de-glazing a few times as needed.
  5. To the pot, add the 2 minced garlic cloves and full jar of curry paste. Mix and let sauté a few minutes.
  6. Then add the full can of coconut milk, 2 cups of veggie broth and 2 cups of red lentils.
  7. Mix, bring to a boil, then let simmer for 20 minutes.
  8. Add chopped spinach.
  9. When the Kabocha Squash is done, flip the halves over to let cool for a few minutes, then scoop out the flesh with a spoon and mix it into the stew.
  10. Serve it up! On a bed of quinoa or brown rice with cilantro and peanuts on top!
Notes
*Didn't include cooking time or instructions for grain to serve it on. Pre-cooked quinoa, rice, or wheat berries are great!

Tag @hookedonplants if you make this! I love seeing your creations.

For more inspiration and info on eating plant-based, sign up to my emails for weekly inspiration, recipes, plus a free PDF on How to Get Hooked On Plants!

This week is all about Plant Proof’s podcast with Dr. Alan Desmond. He gives out so much amazing information about the gut microbiome!

Try the #PlantsForAWeek challenge by grabbing my brand new E-Book!

 

Simple Caramelized Leek & Onion Side Dish | Oil-free

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Move over mashed potatoes, there’s a new kid on the block. This caramelized leek & onion side is now the side of all sides.

Paired with the easiest go-to ingredient combo of Bragg’s liquid aminos and Nooch.

Hack alert: add these two ingredients to any savoury dish, and BAM: you’re a chef pumping out incredibly flavourful dishes!!

It might not look like much, but the flavours are bursting and the simplicity is ridiculous.

Just a few chops, a bit of a sizzle, a yummy aroma, and you have yourself a fancy, melt in your mouth side!


Simple Caramelized Onion n' Leek Side Dish
 
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A simple, flavourful side dish to amp up any dinner menu!
Author:
Recipe type: side
Serves: 4
Ingredients
  • 2 leeks, with the dark green part chopped off (this is optional, but makes for a softer caramelization). White/light green part sliced in half lengthwise, rinsed well, then thinly sliced horizontally
  • 1 large yellow onion, sliced
  • 2 garlic cloves, minced
  • Kosher salt
  • ¼ cup Bragg's Liquid Aminos
  • ½ cup nutritional yeast
Instructions
  1. Heat pan to medium heat then add sliced onions. Let the pan brown, then add a bit of water (about an ⅛ of a cup) and mix to de-glaze the pan. Do this twice.
  2. Add the sliced leek to the pan. Continue the de-glazing method with water (baslamic vinegar works too!) for few times.
  3. Lower the heat, put the lid on, and allow to caramelize for at least 10 minutes.
  4. Add liquid aminos and nutritional yeast. Mix until combined.
  5. Serve it up!

Tag @hookedonplants if you make this! I love seeing your creations.

For more inspiration and info on eating plant-based, sign up to my emails for weekly inspiration, recipes, plus a free PDF on How to Get Hooked On Plants!

This week is all about Plant Proof’s podcast with Dr. Alan Desmond. He gives out so much amazing information about the gut microbiome!

Try the #PlantsForAWeek challenge by grabbing my brand new E-Book!

Creamy Portobello Cauliflower Fettuccine Alfredo

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Even Mr. Alfredo himself would FOR SURE give this Cauliflower Fettuccine Alfredo a 10/10. Even without cream, butter or cheese at the party.

Cream-ified with cauli and cashews and simplified with just 8 ingredients, making it the perfect answer to your weeknight scramble-fest (just takes 20 minutes).

Kids will love it too.

Use this sauce for anything else you need to add flavourful creaminess to (lunch wraps, sandwiches, glory bowls…)

I’ve added in some portobellos, smoked tofu, and peas for extra Alfredo pasta pizzazz.

Double it up, so you don’t have to worry about dinner a few nights away (my tastebuds wouldn’t have any problem at all if this was on repeat multiple times a week).

Cauliflower for the win once again. Love you, you versatile bundle of cruciferous-ness.

Creamy Cauliflower Fettuccine Alfredo
 
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A creamy pasta minus the heaviness! Cauliflower is the star in this one, serving as the base for a deliciously decadent feeling Alfredo sauce. Throw in some smoked tofu for that bacon-y feel, and you have yourself a nostalgic favourite to trick any comfort food lover!
Author:
Recipe type: pasta
Serves: 4-6
Ingredients
  • 1 large cauliflower, chopped (5 heaping cups of cauliflower florets)
  • 1-2 tbsp tamari
  • 2 cloves garlic, minced
  • 2 portobellos, sliced
  • 1 sweet onion, diced
  • ¾ cup soaked cashews
  • ¾ cup veggie broth
  • ½ cup nutritional yeast
  • juice of ½ lemon (about 1 tablespoon), plus 2 wedges for serving
  • ½ tsp sea salt
  • ½ tsp pepper, to taste
  • 1 package (350 g) fettuccine or rotini pasta (gluten free if needed)
  • ½ cup smoked tofu, chopped
  • Fresh minced parsley, or sage for garnish

  • Optional:
  • Smoked Vegan Parmesan
  • ¾ cup green peas
Instructions
  1. Steam cauliflower florets in a steamer basket with the lid on for 10 to 15 minutes until fork tender.
  2. Meanwhile, heat a pan to medium heat and add the onions, garlic and mushrooms. Sauté for 10 minutes using splashes of tamari and water to de-glaze the pan if they’re sticking at all.
  3. Cook the pasta according to the package directions. Drain well, pour it back into the pot, then set aside.
  4. Make the sauce! Blend the steamed cauliflower, lemon, milk, nutritional yeast, salt, and pepper with HALF of the sautéed mushrooms, onion, garlic mix in a high-speed blender. Blend until smooth and creamy.
  5. Add the cauliflower sauce to the pasta pot and stir well.
  6. Add the green peas (if using)and heat over low-medium until everything is heated through. Taste and add more salt, lemon or pepper if needed.
  7. Serve it up! Divide the pasta into bowls, and add a sprinkle of fresh minced parsley. Add any other veggies you feel would be delicious with this creamy concoction!
  8. Optional: sprinkle with this Smoked Vegan Parmesan.

Tag me if you make this! LOVE seeing your creations.

@hookedonplants

Raw Vegan Raspberry Chocolate Mousse Dream Pie

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This is nothing less than a dream. Raw Vegan Raspberry Chocolate Mousse Dream Pie…

A mouthful…of deliciousness.

Raspberry top layer.

Velvety chocolate mid-layer.

Date crust with a hint of orange for the base.

Grandma Joyce was pretty amazed by this birthday pie for her 89th! So amazed that she ate it for breakfast the next 3 days, as a side to her green smoothie. Sounds like the perfect breakfast to me;)

It’s easy to make and is the definition of ‘melt in your mouth’.

Serve it up with some berries, and maybe even some of this Coco Whip or Aquafaba Whip?!

Holy dreamy moly.

More proof that you don’t need heavy cream, butter, eggs or milk to create a sultry, dense, creamy, decadent dessert!!

Avocados for the win.


Chocolate Avocado Mousse Cake
 
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A velvety pie with all the decadent feels. It doesn't need baking, it doesn't come with any dairy, yet it brings a whole lot of 'mmmmm's and 'wow's!
Author:
Recipe type: dessert, pie
Serves: 8-10
Ingredients

  • Crust:
  • 1½ cup dates
  • 1¼ cup oats
  • ¾ cup walnuts
  • 2 tsp orange zest
  • 1 tsp vanilla
  • pinch of salt

  • Chocolate Mousse Filling:
  • 4 ripe avocados
  • ½ cup cacao (or cocoa)
  • ¼ cup maple syrup
  • pinch of salt

  • Raspberry Dream Layer:
  • 1 ripe avocado
  • ¼ cup maple syrup
  • 1 heaping cup raspberries
  • 1 ripe banana

  • Optional Toppings:
  • Blackberries
  • Walnuts
Instructions
  1. In your food processor, blend all crust ingredients together until combined. It should be a crumbly but sticky consistency.
  2. Line a spring form pan with parchment paper. I cut a circle, then two thick strips. Place the strips down first as an 'X', then layer the circle on top.
  3. Press the crust into the pan evenly (use wet fingers to prevent stickiness), then put it in the freezer while you do the next step.
  4. In your food processor, blend all Chocolate Mousse ingredients for 1 minute in your food processor, until it's silky smooth.
  5. Pour this mousse into your spring form pan.
  6. Place in the freezer again while you make the next layer.
  7. In your food processor, blend all Raspberry Dream layer ingredients together until smooth.
  8. Pour the raspberry layer over the chocolate layer. Spread evenly with a spatula.
  9. Place the pie into the freezer for at least 30 minutes.
  10. When you're ready to serve, remove it from the spring form pan to a pie plate, then spruce it up with more berries and extra walnuts.
  11. Whip up Coconut Whip orAquafaba Whip if you want!
Notes
Prep time doesn't count the 30 minutes in the freezer before serving

 

Tag @hookedonplants on instagram if you make this!

I love seeing your recipes.

Peanut Butter Quinoa Cookies | Vegan + Protein Packed

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When that cookie craving kicks in, but your brain is tellin’ you no.

Well, you can say yes to these munchkins. These peanut butter quinoa cookies are perfect for packing in your adventure bag or your school lunch, but they’re still a winner when it comes to oat milk and cookie dippin’ for dessert.

First of all, quinoa is a complete protein, and then that peanut butter adds even more of a plant protein punch.

Protein protein protein.

On a plant-based diet, you don’t have to worry too much about protein. It’s in every single whole plant food in the perfect package with fibre, phytonutrients, micronutrients, vitamins, minerals and water content. Protein from meat comes in a package that still has vitamins, minerals and some water content, but it also comes with cholesterol, much more saturated fat, natural and sometimes artificial hormones, and more often than not, antibiotics, all without any fibre.

Over all, humans need .8 or .9 grams of protein per healthy kG of body weight per day.

To figure out how much you need, multiply your ideal weight in pounds by 4 then divide by 10.

Example: 125lbs x 4 = 500 / 10 = 50g of protein per day for a 125lb person. This is more than enough per day.

You can go on to Cronometer to punch in a regular day of eating, just to get an idea of how easy it is to get that much protein.

If you’re keen to explore this a bit more, this Dr. Gregor resource is amazing.

Plant Proof also wrote up a great post all about protein.

Worrying about getting enough protein is one stress we can all easily live with out. Not getting enough protein, is a simple issue of not eating enough calories. So, unless we’re trying to bulk up at the gym (getting just enough, and not over dosing is key here) or we’re growing older, there’s no need to spend much time focusing on getting enough protein.

Especially if you chow down on these cookies!

By the way, they’ll be crisp on the outside, chewing on the inside for the first day, but when you store them in a cookie jar, they’ll get a big cakier (which I don’t mind at all).

Dip away, or enjoy on a mountain top!


Peanut Butter Quinoa Cookies | Vegan + Protein Packed
 
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A cookie that packed a protein punch! Perfect for the vegan lunch box.
Author:
Cuisine: dessert, snack
Serves: 16
Ingredients

  • Wet Ingredients
  • 2 cups quinoa, pre-cooked
  • ½ cup plant milk (I used oat)
  • ¼ tsp vanilla
  • 1 tbsp vegan butter (melted)
  • 1 ripe banana
  • ¼ cup smooth peanut butter
  • 2 flax eggs (mix 2 tbsp ground flax with 6 tbsp water, let sit 5 minutes)
  • ¼ cup maple syrup

  • Dry Ingredients:
  • ¾ cup flour (whole wheat or gluten free oats blended to a flour!)
  • ¼ cup Complement Protein (Use 'hookedonplants' for a discount)
  • ½ cup coconut sugar
  • ½ tsp baking soda
  • ½ tsp baking powder
  • 1 tsp cinnamon
  • pinch of sea salt
  • ½ cup vegan chocolate chips
  • ½ cup pecans or walnuts, chopped
Instructions
  1. Pre-heat oven to 350°F
  2. Make your flax egg if you haven't already.
  3. In your blender, blend all wet ingredients.
  4. In your kitchen mixer, with the whisk attachment, mix together dry ingredients (or use a good ol' whisk, arm power and a big bowl).
  5. Add the wet ingredients to the dry ingredient bowl and mix until well combined.
  6. Scoop cookies (about 2 tbsp of dough per cookie) onto a parchment covered tray (or reusable baking mat). Press them down! They won't spread into each other.
  7. Bake for 15 minutes.
  8. Remove from oven and let cool for 2 minutes, then transfer to a cookie cooling rack.
  9. They will be crisp on the outside and chewy on the inside!
  10. Store in a cookie jar with parchment paper (to help absorb some moisture). The next day they will be a bit cakier, but still so delicious!

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