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stew

Japanese Pumpkin Lentil Curry Stew

March 7, 2019 By julia

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
 
Save Print
Prep time
15 mins
Cook time
1 hour 10 mins
Total time
1 hour 25 mins
 
A comforting stew, packed with nutrients, flavour and heartiness. Ready for that rustic baguette and hungry people!
Author: Jules
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!
3.5.3226

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!

 

Filed Under: Dinner, Gluten Free, Lunch, Oil Free, Recipes, Uncategorized, Winter Tagged With: curry stew, easy dinner, easy stew, hooked on plants, japanese pumpkin, japanese pumpkin curry, japanese pumpkin stew, kabocha stew, lentil stew, plant based bowl, plant based curry, plant based meal, stew, vegan bowl, vegan dinner

Curried Cauliflower Potato Stew | Oil-free, GF, Vegan

November 16, 2018 By julia

Stew season is upon us, and this curried cauliflower potato stew is all that a stew should be.

Comforting, chunky, thick, warming, and nutritious.

If you think cauliflower and potatoes are BORING…

… well, let me tell you, this recipe takes them from ‘meh’ to ‘gourmeh’!

There are a few reasons why you and stew should get cozy. It…

  • warms the soul (proven fact)
  • has to be one of the best ways to get in a ton of veggie noots (aka nutrients)
  • it’s your creativity’s best friend being super crazy versatile
  • gives your home an aroma that feels like a big, comfy blanket
  • goes alarmingly well with warm, rustic sourdough
  • is a perfect canvas to sprinkle some of this smokey parm all over
  • gives you reason to get yourself some Eve’s Crackers (stew + crackers  = winning)

This combo of potato + cauli with the curry, blended just enough to keep some satisfying chunky texture, is a go-to around here!

Not to mention, this would round out the Thanksgiving table real nice!

I always grab a few organic cauliflowers when it’s on sale at Spud.ca (use CRVAN-MURJUB for a discount at the checkout) and potatoes are always a staple (thanks Pemberton).

Grab a loaf, simmer this up and enjoy.


Curried Cauliflower Potato Stew
 
Save Print
Prep time
10 mins
Cook time
50 mins
Total time
1 hour
 
A stew just in time for the crisp fall air. This cauli-potato combo is so satisfying, and the curry gives it a delicious depth of flavour. Add some of my smokey vegan parmesano to this and we have a winner.
Author: Jules
Recipe type: stew, dinner, comfort food
Serves: 6-8
Ingredients
  • 2 large yellow onion, diced
  • 4-5 cloves garlic, minced or pressed
  • 5-8 white mushrooms, diced
  • 4 carrots, chopped
  • 2 celery sticks, chopped
  • 1 small jar red or green curry paste, (I used this Thai one)
  • 2 tbsp tamari
  • 1 tbsp cumin
  • 1 tbsp paprika
  • 1 tsp ginger
  • 1 head cauliflower, roughly chopped
  • 8 medium potatoes (I used new potatoes), roughly chopped
  • 6-8 cups veggie broth
Instructions
  1. Oil-free sauté onions until translucent (turn on pan to medium heat, add onions, let sizzle a minute, then add ¼ cup veggie broth or water to de-glaze, sauté a few more minute, adding more water if it's sticking too much!)
  2. Add garlic, paprika, cumin, ginger, celery and carrots, and curry paste. Let sauté 5 minutes, adding veggie broth as you go (about 2 tbsp at a time to de-glaze)
  3. Add cauliflower, potatoes, and enough veggie broth to just cover the veggies.
  4. Bring to a boil, then turn down to simmer for at least 40 minutes (or longer).
  5. Blend the stew until desired consistency (I like to leave some chunks for texture!). I do this in two loads in my blender.
  6. Serve with crackers or your fave bread, sprinkled with smokey parm!
3.5.3226

Tag me if you make this! (@hookedonplants on instagram)

I love seeing your recipes.

… and if you want more:

Sign up to my emails for weekly inspiration, recipes, plus a free PDF on How to Get Hooked On Plants!

This week’s email is all about Canada’s Top 10 Vegan Athletes (which I’m honoured to be named in)!

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

Filed Under: Dinner, Gluten Free, Lunch, Oil Free, Recipes, Thanksgiving, Uncategorized, Winter Tagged With: 1 pot dinner, cauliflower potato stew, cauliflower stew, curried cauliflower potato stew, easy dinner idea, hooked on plants, plant based dinner, plant based meal, plant based stew, potato stew, soup, stew, vegan dinner, vegan soup, vegan stew

Turmeric Butternut Squash Chickpea Stew

October 20, 2016 By julia

Stew, Soup and Chili ~ 3 of the many reasons I love Fall.

img_2819

Add in some torn rustic bread plus cashew ‘parmesan’, and you have yourself Fall in food-form.

This stew features my favourite squash. Butternut. Just saying the name makes me drool.

img_2797

This week has been all about moving house. So cooking up a batch of this comforting, nourishing, warming pot of goodness that will last for a week was much needed. Who has time to cook every night when you’ve got walls to paint, boxes to unpack, bed frames to build, lights to put in, house tours to do and clothes to get rid of? So yes, this stew is perfect for a busy week.

img_2818

And be prepared to have a kitchen that smells better than your mom’s cookin’.

You could make a big batch and have a dinner party, or keep it for yourself as left overs in the fridge. The flavours will become better buds by the day as they chill together in the fridge.

img_2822

The one, two, three, fours of cutting up your butternut squash. Cut, empty, peel, chop.

screen-shot-2016-10-20-at-10-57-30-am

Benefits:

Butternut Squash is low in fat and high in fibre. This is the perfect combination for longevity and heart health. It’s also packed with potassium (bone health), and vitamin B6 (nervous system functioning). Now is the time to eat squash and pumpkins! Eating local and seasonal is the most nutrient-dense way to go.

Turmeric is incredibly anti-inflammatory. Inflammation is the precursor of disease, so keep this at bay by eating your turmeric! It’s also known to help depression and ward off cancer. It’s bright orange colour is packed with vitamin C. If you can get your hands on the turmeric root, do it! Fresh is best. Make sure you add in the pepper to help your body absorb the turmeric and experience all of the amazing benefits of this little orange root.

Chickpeas like all legumes and beans are packed with easily-digestible plant protein, low in fat, and high in complex carbs. They’ve got antioxidants like selenium to enhance the immune system and they’re high in manganese, magnesium, vitamin K, and calcium to help with bone health.

img_2820

Serves 6-8

Time: 30 minutes

Ingredients:

  • 1 medium yellow onion, diced
  • 2 celery stalks, diced
  • 2 medium carrots, diced
  • 4 cloves garlic, minced
  • 3 cm long thumb of fresh turmeric, grated (or 2 tsp turmeric powder)
  • 1 tbsp curry spice (or curry paste)
  • 1/2 tsp salt (himalayan is best)
  • 1/2 tsp pepper
  • 1 tsp garam masala
  • 1 tsp cinnamon
  • 1 medium butternut squash, peeled and chopped into bite-sized pieces (about 5 cups)
  • 1.5 cups vegetable broth
  • 3 cups coconut milk  (out of a carton, not a full fat can)
  • 1 small can of chickpeas, drained and rinsed
  • 4-5 kale leaves, stemmed and roughly chopped

Cashew Parmesan:

  • 1/2 cup cashews (or pumpkin seeds for a nut-free version)
  • 1/4 cup nutritional yeast
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/2 tsp salt

Directions:

  1. Sweat the onions, carrot and celery with a splash of water in a deep pot for a few minutes (until onions are translucent).
  2. Add in garlic, spices, salt and turmeric. Saute for 2-3 minutes.
  3. Add in butternut squash, stir for a minute to coat.
  4. Pour in vegetable broth and coconut milk, then bring to a boil.
  5. Stir, then simmer for 15 minutes, or until you can poke through the squash with a fork.
  6. Make cashew parmesan while you wait. Blend all ingredients together in food processor (mini processor is best) or high-speed blender until a parmesan consistency is achieved. If it gets stuck at the bottom of your machine, just double the recipe! You can store in a fridge for a few weeks.
  7. Ladle half of the stew into a blender and blend until smooth.
  8. Pour blended stew back into pot, then add chickpeas and kale.
  9. Let simmer another 2 minutes, et voila!
  10. Serve in your favourite bowl with warm bread on the side and cashew parmesan on top.
  11. YUM IN THE TUM

Filed Under: Dinner, Lunch, Recipes, Uncategorized Tagged With: batch cooking, butternut squash stew, chickpea stew, coconut curry, easy soup, fall stew, high nutrient, plant based dinner, plant based meals, simple stew, simple vegan dinner, stew, turmeric, turmeric butternut squash chickpea stew, turmeric stew, vegan dinner, vegan eats, vegan meals, vegan stew

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Hi, I'm Julia! I like to simplify plant-based eating and make yummy recipes. I'm a Registered Holistic Nutritionist, certified plant-based chef, Olympian, and I make cereal (Jules Fuel). Enjoy! Read more

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🌱 Olympian | Chill Vegan | RHN & Chef
🏠 Whistler Realtor @jules.eliz.murray @living.in.whistler
☀️ Retreats

Who wants a cat?! 🐈‍⬛ Adopt Turnip & Parsn Who wants a cat?! 🐈‍⬛ 
Adopt Turnip & Parsnip :) 

Check out their bios on @whistlerwag website under Adoptables. 

Why buy when you can rescue these cuties !? 

Did you know when you work with us (Team Longmuir Murray @living.in.whistler - to find or sell your home in Whistler, a part of our closing gift alwayyyys is a donation to @whistlerwag ❤️ 

Who here is ALSO quite obsessed with all animals? 

#animalrescue #whistleranimals #adopt #catrescue
Pro tip: Stay consistent. You’ve got this 🐾 Pro tip: Stay consistent. You’ve got this 🐾

P.S. Wondering what all the cuteness is about?

Only for the bestest dog food ever: @virchewdogs
🇨🇦 Woman-founded
🚚 Delivered to our door
🌱 Plant-powered
🧴 Perfect for sensitive skin (just ask Zak)

Use code hookedonplants for a discount — link in bio or just message us ‘DOG FOOD’ & we’ll send more info. 

~ With love, Zak & Tez 🐶💛
Whistler people! Name where this is from & I’ll Whistler people! Name where this is from & I’ll give you extra high fives today 🏆 
The OG rainbow collard wrap 🤤 

PS: if I were to create a Whistler Vegan Guide, drop in the comments what can’t be missed ??!!

#whistlerveganguide #whistlervegan #veganwhistler #plantbasedfinds #plantbasedwhistler #vegantravel
15 Minute Protein-Packed Vegan Pesto ChickUn Fettu 15 Minute Protein-Packed Vegan Pesto ChickUn Fettuccine 

1) Soak soy curls in water for 10 mins, then strain and pan-fry in olive oil & @bragg liquid aminos
2) In a pan, sauté 1 onion, lots of crushed garlic, 8-10 sliced mushrooms 
3) Add vegan pesto (used @love.legrand), nutritional yeast, and the pan fried soy curls to that pan. 
4) Boil pasta of choice (drop your fave pasta below… macaroni? Penne? Fettuccini?
5) Strain then pour pasta into the pan of goodness & mixy mixy
*** optional: add mushroom benefits with 1 tbsp each of @staywyldorganics Immunity Blend powder, and extra protein with @complement unflavoured protein powder. Use ‘hookedonplants’ for a discount - links in bio. 

 
🤤 Devour. 

Anything can be veganized. 👌 

📌 Save this for your next 15 minute dinner recipe idea.

#vegandinner #veganpasta #pestopasta #15minuterecipe #easyrecipe #easyveganrecipe
Ok, I’m biased… but this mama has to be the mo Ok, I’m biased… but this mama has to be the most inspiring plant-based athlete out there.

@stephaniejdsloan always supporting, motivating, moving, adventuring (in braids), and top-cheffing it up with the goodness of whole plant foods.

Happy Mother’s Day to all the amazing mama’s out there. 💕 

#momsrule  #nomeatathlete
#plantbasedathlete #veganmom #mothersday
This isn’t just any tofu scramble… it’s next This isn’t just any tofu scramble… it’s next-level creamy and eggy thanks to 2 secret weapons:

🥄 Hummus for texture 
🧂 Black salt (kala namak) for that eggy flava flave

Serve it up with avo, tomato, and a drizzle of hot sauce for the ultimate #MothersDayBrunch moment 🥑🔥

🌱 Tofu Scramble Recipe - from the #hookedonplantsarchives 

Ingredients:
	•	½ large yellow onion, diced
	•	2 cloves garlic
	•	6 white mushrooms, sliced
	•	1 red pepper, diced
	•	1 tsp each: garlic powder, onion powder, paprika
	•	½ tsp turmeric
	•	1 tsp cumin
	•	½ tsp black salt (kala namak)
	•	¼–½ cup nutritional yeast
	•	½ cup hummus (use your fave — or try my Roasted Garlic one!)
	•	1 block medium or soft tofu (~350g)

Directions:
	1.	Sauté onion in a hot pan (no oil needed). Let it brown, then splash with water to deglaze as needed.
	2.	Add mushrooms, garlic, and red pepper. Cook for a few minutes.
	3.	Stir in spices + ¼ cup water.
	4.	Add hummus and mix until incorporated.
	5.	Crumble tofu into the pan with your hands (tiny crumbles = perfect texture).
	6.	Stir everything together and cook for a few more minutes until golden and hot.

Top with avo, tomato slices, hot sauce… or wrap it up in a tortilla 🌯

💌 Save this for your next brunch or breakfast for dinner (the best) and tag @hookedonplants if you make it!

#TofuScramble #VeganBrunch #EasyVeganMeals #HookedOnPlants #MothersDay #HummusHack #TofuScramble #BreakfastforDinner #PlantBasedProtein #VeganComfortFood #WeekendEats
… vegan for a decade and she’s still kickin’ … vegan for a decade and she’s still kickin’ 👌 

Plants have all the protein 🌱 💥 Who here is early in their plant-based journey? Need some tips? 

🐾 PS: These rescue dogs are thriving on plants too. Check the link in bio for info 🐾 

#vegan #veganolympian #plantbased #plantbasedtips #vegannutrition @virchewdogs
@alohaanimalsanctuary needs support right now. ➡ @alohaanimalsanctuary needs support right now.
➡️The GoFundMe page is linked in @alohaanimalsanctuary bio.

A few years ago, I had the beautiful experience of volunteering with Aloha Animal Sanctuary, and supporting their team with @complement products to help the volunteers and founders thrive—so they could give their best selves to the animals.

It’s a dream of mine to spend more time physically supporting farm sanctuaries. 
And to have my own one day… 💫 
… to rescue animals like the lucky ones you see here, living out their best lives.
Just putting that out there 🌱✨

💪🏽 The work, love and energy the founders have poured into Aloha is incredibly inspiring, but it comes with its challenges… Funding expenses being the main one. 

If you’ve got even $5 to spare, it could make a huge difference in helping save Aloha.

Since I don’t have my own sanctuary (yet!), the least I can do is share, volunteer, and spread the word.

& look back on the cute animal pics from my few days there. 

🐾 Hug a dog today. 
🐾Reconnect with the magic animals bring into this world.
🐾Donate if you can. 
🐾Visit a sanctuary. 
🐾Support the people doing this heart-led work.

🩵🐖🐓🐐
Need a serotonin boost? Hug a dog today. 10/10 re Need a serotonin boost? Hug a dog today. 
10/10 recommend.

PS: dogs can thrive on plant-based diet and it may actually extend their life 🎉 If you have sensitive pups, or don’t feel like feeding other animals to your family animals or want to try a more sustainable dog food for 🌍 try feeding them a vegan option. Check out the studies on @virchewdogs site, and try their starter pack (link in bio). Developed with vegetarians. Feel free to use ‘hookedonplants’ for a discount. 

Zak & Tez just love it. 
Tez actually vibrates with excitement every time. 😆 

#vegandogs #plantbaseddogs #dogfood #vegandogfood#adoptdontshop #rescuedogs #rescuedogsrule
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