Healthy Hearty Veggie Main Dishes!

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Whether you are a vegetarian or not, veggie-friendly and flavor-packed recipes are a great addition to your family menus. Every day more and more fresh vegetables are available locally, so support your local farmer and give these recipes a try!

Farmers Market Veggie Enchilada’s with Easy Homemade Sauce

(Adapted from a Feasting At Home recipe)

Ingredients

Homemade Enchilada Sauce

  • 14.5 ounce can diced tomatoes with juice, can use fire-roasted tomatoes for flavor
  • ¼ cup water
  • 2 Tablespoons Olive oil
  • 1 teaspoon apple cider vinegar
  • 2 teaspoons chili powder
  • 2 cloves garlic, minced
  • 1 teaspoon cumin
  • ¼ teaspoon chipotle powder
  • 1 teaspoon salt
  • 1 teaspoon dried oregano

Enchiladas

  • 1-2 Tablespoons olive oil
  • 1 onion, diced
  • 4 garlic cloves, minced
  • 1 red bell pepper, diced
  • 1 small sweet potato, diced small (or substitute zucchini, or squash)
  • ½ teaspoon salt
  • 1 ear of corn, kernels removed, about 1 cup
  • 1 teaspoon cumin
  • 1 teaspoon dried oregano
  • 1 14 ounce can black beans, rinsed, drained
  • 1.4 cup chopped cilantro
  • 2 cups enchilada sauce (if you don’t want to make it, you may purchase)
  • 8, 8 × 8-inch whole-wheat tortillas
  • 2 cups shredded cheese, Mexican blend
  • Garnish optional:  sour cream, avocado, hot sauce, diced onions

Directions

  1. For the Enchilada Sauce; Place all ingredients in a blender. Blend until smooth.
  2. Preheat oven to 400° F.
  3. Make the filling; Heat oil in a large skillet over medium high heat. Add onion and stir 2-3 minutes. Lower heat to medium and add bell pepper, yams, garlic and salt. Sauté until yams and peppers are tender about 7-9 minutes. If mixture starts to look dry, add a splash of water. Fold in the fresh corn, cumin, and oregano. Sauté 3 more minutes. Remove from heat. Add the black bean, taste for salt, stir in half of the cilantro.
  4. Grease a 9 × 13 baking dish. Spread ½ cup of enchilada sauce in dish, so that bottom is covered.
  5. Assemble the Enchiladas; Place ½ cup filling down the center of the tortilla, add 2-3 tablespoons shredded cheese over the top and wrap tightly. Place enchilada seam side down over the sauce. Repeat with remaining 7 tortillas, nestling them side-by-side in the baking dish. Pour the remaining Enchilada sauce over the enchiladas, leaving the edges exposed if you like a crispier edge. Sprinkle with remaining cup of cheese.
  6. Place in hot oven, covered for 20 minutes, uncover for the last 6-10 minutes until cheese is melted. Let stand 10 minutes before serving, foil removed. Scatter the remaining chopped cilantro over the enchiladas and serve with sour cream and hot sauce. Serves 8.

Roasted Red Pepper Alfredo and Zucchini Noodles (Zoodles)

Ingredients

  • 1 red bell pepper
  • 1 cup walnuts
  • 1 cup water
  • 1 cup vegetable broth
  • 1 teaspoon white balsamic vinegar
  • 1 tablespoon fresh Basil leaves
  • 1 teaspoon dried oregano
  • 1 teaspoon minced garlic
  • 1 teaspoon sugar
  • 4 zucchinis, spiralized
  • 1 teaspoon Olive oil
  • ½ cup diced tomatoes
  • 3 cups greens, spinach, bok choy, or Swiss chard

Directions

  1. Soak the walnuts in 1 cup of water for 3-4 hours.
  2. Preheat oven to 425 degrees. Remove stems and seeds from bell pepper, and chop into 1 inch chunks. Line a cookie sheet with aluminum foil and place peppers skin facing down on the foil. Roast for 25 minutes. Peppers should be soft and slightly brown on the bottom.
  3. Drain the walnuts, and combine them with the roasted red peppers, tomatoes, and vegetable broth. Use an immersion blender to puree until smooth.
  4. In a small pot over medium-low heat, combine the pepper puree, vinegar, basil, oregano garlic, and sugar. Stir frequently until it is warmed through.
  5. In a large skillet, sauté the zucchini in the olive oil for about 4 minutes. Add the warmed red pepper sauce, stirring to coat.
  6. Serve warm with sautéed greens and sliced tomatoes.

Serves 4.

Cashew Fried Rice

Ingredients

  • 3 tablespoons toasted sesame oil, divided
  • 3 cups broccoli florets
  • 8 ounces sliced mushrooms
  • 2 ½ cups cooked brown rice
  • ½ cup unsalted, cashews
  • 2 large eggs, lightly beaten
  • 3 tablespoons reduced-sodium soy sauce, divided
  • ¼ teaspoon black pepper
  • ¼ cup peanut butter
  • 1 tablespoon rice vinegar
  • 1 tablespoon water
  • 1 tablespoon toasted sesame seeds

Directions

  1. Heat 1 tablespoon oil in a large nonstick skillet over medium-high. Add broccoli and mushrooms; cook 6 minutes. Remove broccoli mixture from pan (do not wipe out pan).
  2. Add remaining 2 tablespoons oil to pan. Add rice and cashews; cook 5 minutes. Stir in eggs; cook 1 minute. Stir in broccoli mixture, 1 tablespoon soy sauce, and pepper.
  3. Combine remaining 2 tablespoons soy sauce, peanut butter, vinegar, and 1 tablespoon water in a bowl. Top rice mixture with peanut butter mixture and sesame seeds. Serves 6.

Cauliflower Risotto

Ingredients

  • 5 tablespoons olive oil, divided
  • 6 cups sliced fresh mushrooms
  • 1 small onion, finely chopped
  • 2 teaspoons fresh thyme leaves
  • ¼ cup dry white wine
  • 8 cups riced cauliflower
  • 1 cup water
  • ½ cup unsalted vegetable broth
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • 1 cup Parmesan cheese, finely shredded

Directions

  1. Heat 1 1/2 tablespoons of the oil in a large skillet over medium-high. Add half of the mushrooms, and cook, stirring occasionally, until lightly browned, about 5 minutes. Transfer mushrooms to a plate. Repeat procedure with 1 1/2 tablespoons of the oil and remaining mushrooms. Reduce heat to medium, and add onion, garlic, thyme, and remaining 2 tablespoons oil; cook, stirring often, until softened, about 5 minutes. Add wine; cook, stirring constantly, until wine is absorbed, about 90 seconds. Stir in cauliflower, water and stock. Cover and cook, stirring occasionally, until cauliflower is crisp-tender, 10 to 12 minutes. Remove from heat.
  2. Transfer 3 cups of the cauliflower mixture along with any remaining liquid in the skillet into a blender. Secure lid on blender, and remove center piece to allow steam to escape. Place a clean towel over opening. Process until smooth, about 15 seconds.
  3. Return skillet with cauliflower to medium heat. Stir in cauliflower puree, mushrooms, salt, pepper and 1/4 cup of the cheese. Cook, stirring constantly, until cheese is melted and mixture has a creamy consistency, about 1 minute. Divided risotto among 4 bowls; sprinkle evenly with remaining 1/2 cup cheese. Garnish with thyme leaves and serve immediately. Serves 4.

 

Roasted Cauliflower and Broccoli Pasta

Ingredients

  • 8 cups broccoli florets
  • ¼ cup extra virgin olive oil, divided
  • 1 ¾ teaspoon salt
  • ¼ teaspoon black pepper
  • 8 cups cauliflower florets
  • 12 ounces whole-wheat penne pasta
  • 1 cup reserved pasta water
  • 1 cup shredded Parmesan cheese
  • 3 tablespoons lemon juice
  • 1 tablespoon minced garlic

Directions

  1. Preheat oven to 475ºF, and bring a large pot of water to a boil on the stove.
  2. On a parchment-lined baking sheet, toss the broccoli florets with 2 tablespoons olive oil, 3/4 teaspoon salt, and 1/8 teaspoon pepper, making sure the oil and seasonings are evenly distributed. (If you prefer, you can toss the ingredients together in a bowl and then dump the broccoli mixture out onto the baking sheet.) On a second parchment-lined baking sheet, repeat the process with the cauliflower florets, tossing them with 2 tablespoons olive oil, 3/4 teaspoons salt, and 1/8 teaspoon pepper. Make sure the vegetables are spread out evenly on the baking sheets, and not heaped on top of each other, so they roast properly rather than steaming.
  3. Place cauliflower in the oven and roast for 5 minutes; then add broccoli to the oven. Roast for 5 minutes more, and then stir both cauliflower and broccoli and rotate sheet pans to promote even roasting. Continue roasting for about 10 more minutes (20 minutes total for cauliflower and 15 minutes total for broccoli), until the vegetables have developed some gorgeous roasted brown spots. Remove from oven and set briefly aside, keeping warm.
  4. Meanwhile, as vegetables roast, cook pasta according to package directions. Before draining the pasta, carefully reserve about 1 cup of pasta cooking water.
  5. In a large serving bowl, toss the roasted vegetables with the cooked pasta. Sprinkle the Parmesan, lemon juice, garlic, and remaining 1/4 teaspoon salt evenly over the pasta mixture, stirring as you do so to make sure they are evenly distributed throughout the pasta and not concentrated in one spot. Loosen as desired with reserved pasta cooking water (we usually use about 1/2 – 3/4 cup). Taste and adjust the pasta water, lemon juice, and salt as needed. Serve immediately.