Herby Rice Salad

 
Recipe from Julia Maiten
Husband-Tested in Alice’s Kitchen
Makes 1-2 servings

This is just the perfect salad in that it can be made in advance, it’s great for meal prep day, it can use up left over grains and veggies, and it can be taken on a picnic, a pitch-in or in a lunchbox for work or school.  It’s full of good-for-you ingredients too.  To top it all off, this salad is absolutely delish!

Toasted Coriander Dressing:
½ teaspoon coriander seeds, toasted in a dry pan
Juice from ½ lemon
½ teaspoon Dijon mustard
1-2 Tablespoon extra-virgin olive oil (You can cut back on the fat by substituting aquafaba for half of the olive oil.)
1 clove of garlic, finely minced or grated
good amount of salt & pepper

Salad:
Cooked brown rice, cooled (I used a brown rice-wild rice mix.)
Crispy chickpeas (I didn’t have these, so I substituted steamed & blanched fresh peas.)
3-4 radishes, thinly sliced
½ red onion, thinly sliced (I used Sumac Onion Salad instead of the plain red onion.)
Fresh mint, finely chopped
Fresh parsley, finely chopped
Fresh dill, finely chopped
Small handful toasted seeds or nuts (I used pistachios.)

Optional:  I added veggies that I had left over (blanched broccoli, cauliflower and ½ bell pepper.)

Method: 
Grind the coriander in a mortar & pestle or in a spice grinder until fine. Add to a small bowl with the other dressing ingredients and mix until combined. 
Add the salad ingredients to a large bowl and mix with the dressing. 

Green Goddess Soup (vegan)

Recipe from Calum Harris The 20-Minute Vegan
Husband-Tested in Alice’s Kitchen
Makes 4-6 servings

I thought this was delish!  If you are fortunate enough to have access to an herb garden, you must make this soup.  The herbs, along with fresh spinach and frozen peas, make this soup a vibrant green.  Potatoes make the soup creamy and hearty.  Nice enough for company!

Ingredients:

2 large Yukon Gold potatoes, peeled and chopped into small cubes
6 scallions, thickly sliced
4 large garlic cloves, peeled and sliced
Olive oil, avocado oil or sun-dried tomato oil (enough for sautéing the veggies)
6 cups vegetable broth (I used water and No-Chicken Better-Than-Bouillon.)
Large bunch of fresh mint, remove the leaves from the stems
2 cups frozen peas
Large bunch of baby spinach
Large bunch of fresh basil, remove the leaves from the stems
Large bunch of fresh parsley, trim off any tough stems (I didn’t have parsley and so I used chives instead.  If using chives, give them a rough chop.)
Kosher salt, to taste
Freshly ground black pepper, to taste

To Serve: (optional)
½ lemon, wedges
Drizzle of chili oil
Sourdough Toast
Vegan Parmesan Cheese, grated

Here are the ingredients all ready to go. 
This soup takes about 30 minutes, start to finish.

Instructions:

Heat a soup pot to medium-high.  Add enough oil to coat the bottom of the pot.  Add the potatoes, scallions and garlic slices to the pot and sprinkle them with salt and pepper.  Saute them for a few minutes, just until the scallions soften.  
Pour in 5 cups of the broth.  Bring to a boil.  Turn down the heat and simmer for about 10 minutes or until the potatoes are tender.  
Add the frozen peas and spinach.  Cook just until the peas are tender and the spinach is wilted and bright green.  
Add the fresh herbs.
Using a stick blender (or high speed blender) blend the soup until it is smooth or of a texture you prefer.  Add the extra 1 cup broth to loosen if the soup is too thick for your liking.  
When serving, top off the soup with a final seasoning of salt and pepper and a squeeze of lemon juice.  You can also spice it up a bit with a little drizzle of chili oil.  Vegan Parmesan cheese is a nice touch as well.  Serve with toasted sourdough, if desired.

Spring Couscous Salad (vegan)

Recipe from Yasmeen Ali 

Husband-Tested in Alice’s Kitchen
Yield: 2-3 servings 

Now this is what I call a beautiful spring salad! It is loaded with bold, fresh flavors of mint, parsley, arugula and onions.  I love the crunch of the pistachios and garlicky “marinade” that is tossed in just before serving.  Because I keep Sumac Onion Salad in the fridge on a regular basis, I used that instead of the red onion/lemon mixture listed in the recipe. Both have the same lemony flavor, so either will work.  I’m sure any greens will be dandy in this salad as well as any nuts or seeds.  Za’atar and sumac are spices that can be found in most supermarkets or specialty stores.

Red Onions (I used Sumac Onion Salad in place of this.) 
½ small red onion, thinly sliced
4 Tablespoons fresh lemon juice 
1 teaspoon lemon zest
1 teaspoon kosher salt 

Couscous & Greens
1 cup fresh English peas (frozen, thawed peas will also work)
1 cup pearl couscous (plus 1½ cups water and 1 teaspoon kosher salt)
1 cup arugula, roughly chopped
½ cup firmly packed parsley, finely minced
½ cup firmly packed mint, finely minced
½ cup roasted pistachios, roughly chopped 

Marinade
4 Tablespoons olive oil
3 garlic cloves, thinly sliced 
2 teaspoon za’atar* 
½ teaspoon ground cumin 
1 teaspoon kosher salt, plus more to taste 
Sumac for serving, if desired

Instructions
Start off by blanching* the peas in boiling water. Drain the peas and set aside, and then cook the couscous in the same pot you used for the peas. 
Cook the couscous. Pour the couscous and 1½ cups water into the pot, along with 1 teaspoon salt. Bring to boil on high heat, then reduce to low, partially cover the pot, and let simmer for 8-10 minutes or until all the water is absorbed. Cover the pot and let it sit off the heat for 5 minutes. Then fluff with a fork and toss with 1-2 teaspoons of olive oil to prevent the couscous from sticking.
Prep the onions. To a bowl, add in the onions, lemon juice, zest, and salt. Toss together and set aside. 
While the couscous cooks, prep the herbs, arugula, and pistachios. Once the couscous is done, add it to the bowl of onions, along with the arugula, herbs, and pistachios. 
Make the marinade. Rinse and pat dry the pot you used for the couscous and add in the garlic and olive oil (I like to use the same pot to save on dishes). Gently fry the garlic over medium heat until it just starts to brown. Remove from the heat and stir in the zaatar, cumin and kosher salt.
Toss and serve. Pour the marinade over the salad and toss to combine. Season to taste with sumac and kosher salt, if desired.

Notes
*If you can’t find za’atar, mix together 1 tsp each sumac, sesame seeds, dried oregano, dried thyme, cumin, coriander, and 1/4 tsp kosher salt.
*To blanch to the peas, place them in boiling water for 1½ minutes.  Drain and rinse with ice cold water. 
 

Orzo and Kale Stew

Recipe from Better Food Guru

Husband-Tested in Alice's Kitchen

Makes 6 servings

With only 30 minutes of cooking time, this wholesome Orzo and Kale Stew is a true winter warmer that fills your belly and nourishes your soul.  Just look how colorful it is!  This stew made the hubster VERY happy indeed.

½ pound orzo pasta (I used whole wheat orzo.)
1 teaspoon extra virgin olive
1 onion, chopped
3 garlic cloves, minced
1 celery stalk, diced
1 carrot peeled and chopped
2 cups kabocha squash, peeled and cubed (I used one large sweet potato, peeled and diced.)
½ bunch kale chopped (I used a mixture of kale and purple Napa cabbage.)
15 oz can butter beans, drained
15 oz can chickpeas, drained (You could use another white bean, if you wish.)
½ cup green peas (I used frozen peas.)
3 tomatoes, chopped (I used 1 can of diced tomatoes with green chiles.)
½ teaspoon salt
1 teaspoon smoked paprika
1 teaspoon Italian seasoning
1 Crushed red pepper and black pepper to taste
Water or vegetable broth (I used 1 Tablespoon Better-Than-Bouillon No-Chicken with water.*) 
4 Tablespoon vegan Parmesan (1 cup ground cashews, ½ teaspoon salt and 3 tablespoons hemp seeds)

Cook orzo according to package and set aside. (To keep it from sticking, you can spray it with a bit of olive oil and toss.  Keep it covered while you prepare the rest of the stew.) In a large pot or Dutch oven, cook the onions and garlic until fragrant 2-3 minutes. Add celery, carrots and kabocha. Season with salt and cook for 5 minutes. Add tomatoes and cook until they begin to release their juices, about 2 minutes. Add in 10 cups water, butter beans, chickpeas, kale, green peas and spices. (*I began with 6 cups of water and 1 Tablespoon Better-Than-Bouillon No-Chicken.  I didn’t wish the stew to become too watery.  You can always begin with 6 cups and add more water as you like.) Cover and bring to a boil.  When it comes to a boil, remove the cover and simmer for 15 minutes. Add orzo** when serving to avoid the pasta swelling and getting soggy. Garnish with pepper, crushed red pepper and vegan Parmesan.

Notes:
When making soup with noodles, I highly recommend cooking and storing them separately rather than adding them directly to the pot as they tend to swell, absorb all the broth and give soups an unpleasant gummy texture. Add in the noodles cold or room temperature to a steaming hot bowl of soup and it brings it to just the right temp for eating! This stew is quite versatile. If kabocha is not available, sub in whatever squash is available like butternut, pumpkin, Yukon gold potatoes or a large sweet potato, like I did.  If you have gluten sensitivity, use wild rice or gluten free noodles such as Banza or Trader Joe's Lentil Pastas. 

Nutrition: (1 of 6 servings) Calories: 316; Carbohydrates: 60g; Protein: 14g; Fat: 3gSaturated Fat: 1g; Sodium: 647mg; Potassium: 755mg; Fiber: 11g; Sugar: 5g; Vitamin A: 3490IU; Vitamin C: 26mg; Calcium: 92mg; Iron: 4mg

Quick Lentil and Butterbean Curry with Peas with Couscous (vegan)

Recipe from The Happy Pear

Husband-Tested in Alice’s Kitchen
Makes 4 generous servings

This tasty, comforting dish was very quick to make, perfect for a week night meal.  It even tasted better the next day, so also perfect for meal prep day.

1 cup couscous*
1 cup boiling water

2 cups sliced mushrooms (oyster, shiitake, button, cremini)
Water
1 Tablespoon fresh minced ginger
4 cloves garlic, minced
Chili pepper (I used ½ jalapeno seeded and minced.)
2 Tablespoons tamari
2 Tablespoons curry powder
2 cups cooked brown lentils, rinsed and drained (canned lentils can be used) 
1 (15 oz.) can butterbeans, rinsed and rained
1 (15 oz.) can chopped tomatoes
2-3 scallions, thinly sliced (white and green parts)
1 (15 oz.) can lite coconut milk or full fat coconut milk
1 cup peas (frozen or fresh)
¼ cup fresh cilantro, chopped (optional)
4 dried curry leaves (optional)
1 Tablespoon fresh lime juice
Kosher salt, to taste 
Fresh ground pepper, to taste

Put 1 cup couscous in a heat proof bowl.  Add 1 cup boiling water. Stir and place a plate over the bowl.  Let this sit while you make the curry. (This curry will also taste great with brown rice, but making couscous is very quick.)
Heat a non-stick skillet to medium high heat.  Add the mushrooms.  Sprinkle with a bit of salt.  Allow the mushrooms to brown a bit.  Add a splash of water if they begin to stick.  Add the ginger, garlic, and pepper.  Stir for about 1 minute.  Add the tamari and the curry powder.  Stir for about 1 minute.  Add the lentils, the butterbeans, the tomatoes and the coconut milk. Mix well.  Stir in the scallions.  Bring to a simmer.  Allow to simmer about 5 minutes.  Add a splash of water if needed.  Add cilantro and curry leaves (if using), the peas and lime juice.  Season with salt and pepper.  
Remove the plate from the couscous bowl.  Use a fork to fluff up the couscous.  Put some couscous in a rimmed plate or bowl.  Add some of the curry and serve.

Instant Pot Mushroom Risotto (Vegan Option)

Instant Pot Mushroom Risotto (vegan option)
served with nectarine slices, sourdough toast
and Sumac Onion Salad.

Recipe from Damn Delicious 

Husband-Tested in Alice’s Kitchen
Yield: 6 Servings

Well, this company-worthy risotto was the easiest I’ve ever made. It’s perfect for meal prep because you can use the Instant Pot and once you press the button, it’ll cook to perfection while you do other things. This is definitely comfort food at its best. I served this with fresh nectarines, sourdough toast and Sumac Onion Salad.  YUM!

4 Tablespoons unsalted butter, divided (Substitute vegan butter to make this dish vegan.)

3 cloves garlic, minced

1 onion, diced

8 ounces cremini mushrooms, thinly sliced (I used a mixture of mushrooms types.)

Kosher salt and freshly ground black pepper, to taste

2 cups chicken broth (I used Better Than Bouillon No-Chicken Broth to make this dish vegan.)

1 cup arborio rice

1/4 teaspoon dried thyme

2 cups baby spinach or baby kale

3/4 cup frozen peas, thawed

1/4 cup freshly grated Parmesan (Use vegan Parmesan to make this a vegan dish.)

Set a 6-qt Instant Pot to the sauté setting. Melt 2 Tablespoons butter; add garlic and onion, and cook, stirring often, until onions have become translucent, about 3-4 minutes.

Add mushrooms and cook, stirring occasionally, until tender, about 3-4 minutes; season with salt and pepper, to taste.

Stir in the broth, rice and thyme. Select manual setting; adjust pressure to high, and set time for 6 minutes. When finished cooking, quick-release pressure according to manufacturer’s directions.

Stir in spinach and remaining 2 Tablespoons butter until the spinach has wilted, about 2 minutes. Stir in peas and Parmesan until heated through, about 30 seconds to 1 minute. 

This dish tastes best fresh, but it did reheat nicely for lunch the next day.

Hearty Vegetable Stew (Vegetarian/No-Oil)

Recipe from Cheeky Chickpea 

(Adapted just a bit) Husband-Tested in Alice's Kitchen

Makes about 6 servings

This stew is m-m-good!  Once the veggies are all prepped, the stew will be ready to eat in less than 45 minutes.  Serve with a crisp salad and thick slices of whole grain bread for a real treat of a meal.  

1/4 cup vegetable broth or water (Add more if needed)

1 large yellow onion, chopped

3 cloves garlic, chopped

3 Tablespoons tomato paste

2 Tablespoons fresh rosemary, finely minced OR 1 teaspoon dried rosemary

1/2 teaspoon onion powder

1/2 teaspoon garlic powder

1/4 teaspoon ground black pepper

1/4 teaspoon celery salt or 1/4 teaspoon celery seed

3 medium carrots, sliced (2 cups)

1 small rutabaga, peeled and cut into bite-sized pieces (1 1/2-2 cups)

5 medium red potatoes, cut into bite-sized pieces (about 5-6 cups)

1/2 lb. (227 grams) sliced mushrooms

2 1/2 Tablespoons Better Than Bouillon Vegetarian No-Beef Base

1/2 cup beer** (Use gluten free beer to make this stew gluten free.)

1/2 cup red wine

3 cups water (Add more if needed)

1 cup frozen peas (optional)

Stovetop:

Heat a soup pot to medium high.  Add 1/4 cup vegetable broth to the pot.  It will sizzle.  Add the onions and saute for about 5 minutes, adding additional broth if the onions begin to stick to the pot.  Add the garlic and saute an additional minute.  Add the tomato paste and stir it continuously for about 1 minute.  Add the spices and stir for about 30 seconds.  Add the rest of the ingredients except the peas.  Stir and bring to a boil.  Turn down the heat to a simmer and then cover the pot.  Cook for 30-35 minutes or until the vegetables are tender.  Remove a ladle full of stew to a blender and blend until smooth. Add the blended portion back to the stew. This will create a lovely "gravy" like sauce.  (You can also use a stick blender, as I did, and blend just a little of the stew right inside the pot.)   Add the frozen peas, if using, and cook for another 2 minutes or so.  Serve.

Slow Cooker:

Heat a skillet to medium high.  Add 1/4 cup vegetable broth to the skillet.  It will sizzle.  Add the onions and saute for about 5 minutes, adding additional broth if the onions begin to stick to the pot.  Add the garlic and saute an additional minute.  Add the tomato paste and stir it continuously for about 1 minute.  Add the spices and stir for about 30 seconds.  Put the sauteed ingredients in a large slow cooker.  Add the rest of the ingredients except the peas.  Cook on high for 3-4 hours or low for 5-6 hours.  Remove a ladle full of stew to a blender and blend until smooth. Add the blended portion back to the stew. This will create a lovely "gravy" like sauce.  (You can also use a stick blender, as I did, and blend just a little of the stew right inside the pot.)   Add the frozen peas, if using, and cook for another 2 minutes or so.  Serve.

Notes:  

To make this stew gluten free, use gluten free beer.

Do not add more than 2 cups rutabaga or the stew will turn out too sweet.  The same goes for the carrots.

Add a bit more water or broth as needed if the stew seems too thick to you.

I have another vegetable stew recipe on my blog that is made in the Instant Pot.  I haven't tested the Hearty Vegetable Stew recipe above using the Instant Pot, but I'm thinking the timing would be the same.  High pressure for 10 minutes and then use natural release until the pin drops.  Add the peas and then cook on saute for about 2-4 minutes.

Nutritional Information: (1 of 6 servings without peas) 123 calories; 0.5 g fat; 0 mg cholesterol; 204.9 mg sodium; 22.8 carbohydrates; 8.5 g sugars; 2.7 g protein

Instant Pot Vegetable Stew (Vegan)

 

Recipe from Teresa Sklenicka of A Plantiful Path

Husband-Tested in Alice's Kitchen

Serves 6 generously

The hubster and I thought this stew was savory, flavorful, and very satisfying.  What seems to make it stew-like and not soupy is the addition of red lentils.  They cook up so perfectly that they are not noticeable at all.  They provide extra protein and act as a thickening agent.  The addition of mushrooms is optional, but we thought they added to the meatiness of this delicious stew.  Serve it with a toasty whole-grain bread and a crisp green salad or fresh fruit for a meal fit for a king.

1 onion, chopped

3 celery stalks, diced

5 cloves garlic, minced

1 (6 oz.) can tomato paste

5 cups vegetable broth

6 carrots, chopped

8 small to medium Russet potatoes, cut into large cubes (I used about 4 cups of whole mini potatoes.)

5 large cremini mushrooms or button mushrooms, quartered (Optional, but we thought they helped the stew seem meaty.)

3/4 cup dry red lentils, rinsed and drained

2 teaspoons dry mustard

2 teaspoons dry parsley (I used about 1/4 minced fresh flat-leaf parsley because I usually have it in the fridge.)

1 1/2 teaspoons dried oregano

1 teaspoon paprika

1 dry bay leaf

1/2 teaspoon freshly ground black pepper

1 teaspoon kosher salt (This wasn't in the original recipe, but I used salt.)

1 cup frozen peas (I used fresh peas because I had them.)

In a 6 quart Instant Pot, saute the onion and celery until soft.  Add the garlic and sate for 1 minute.  Stir in the tomato paste and cook for 1 minute, stirring often.  Add about 1 cup of the broth and scrape up any brown bits on the bottom of the Instant Pot.  Add the carrots, potatoes, red lentils, mushrooms (if using), the remaining broth and the seasonings.  Stir will.  Be sure the Instant Pot is set to Sealing.  Pressure cook for 10 minutes.  Hit the Cancel button and allow the Instant Pot naturally release the pressure.  When the pin has dropped, remove the lid and stir in the peas.  Replace the lid and set a timer for about 4 minutes to cook the peas.  

Nutritional Information: (1 of 6 servings) 337 calories; 80.7 grams carbohydrates; 14.1 grams protein; 13 grams fiber; 12.4 grams sugars; 13603IU Vitamin A; 34.85 mg Vitamin C; 15 mg calcium; 4.34 mg iron

Cooked Ramen Noodle Salad with Kimchi (vegan)

Recipe from From My Bowl

Husband-Tested in Alice’s Kitchen

Make 4 servings

Here’s a quick-to-make dinner for those busy weeknights that is very satisfying.  I added some leftover peas to the salad for a little extra boost of fiber and protein. 

6 ounces ramen noodles (discard the flavor packets)

½ head Napa cabbage, finely chopped (about 6 cups)

2 carrots, peeled and cut into noodles or matchsticks (you could also just use the largest holes on a box grater)

2 scallions, thinly sliced

1 ½ cups kimchi**, roughly chopped

1 clove garlic, minced

2 Tablespoons low-sodium tamari

1 Tablespoon toasted sesame oil or 2 Tablespoons tahini (I used tahini)

½ to 1 cup peas or edamame (optional)

¼ cup toasted sesame seeds

Bring a large pot of water to a boil and cook the ramen noodles according to their package instructions.  Drain and rinse the noodles with cold water, to prevent them from sticking.

In the meantime, prepare the cabbage, carrots, scallions, kimchi, and peas, if using.  Place the garlic, tamari and the sesame oil (or tahini) in a jar with a lid.  Shake vigorously until the ingredients are well incorporated.  Toss the noodles, veggies and dressing in a large bowl until well mixed.  Sprinkle with the toasted sesame seeds and serve.

**Not all kimchi is vegan, so if you wish the dish to be vegan, be sure to read the label. 

Vegetarian Shepherd’s Pie w/Cheesy Cauliflower Topping

Serves 8

Recipe from Martha Stewart Living Magazine

Adapted and Husband-Tested in Alice’s Kitchen

I had tested Spring Vegetable Shepherd’sPie with Turkey recently and we loved it.  However, I wanted to try something similar but without meat.  I found this Martha Stewart recipe, but because I loved the riced cauliflower and Boursin cheese topping of the turkey version, I decided to use the same topping for this vegetarian shepherd’s pie.  Riced cauliflower is now available frozen and is very convenient. Traditional shepherd’s pie is topped with mashed potatoes, but the cauliflower-cheese topping is absolutely delicious and a bit healthier too. This dish had an issue that I needed to address, but it tasted very yummy and so I thought I’d post this recipe with how I dared to adapt a Martha Stewart recipe. 

2 Tablespoons olive oil

1 large onion, finely diced

2 carrots, peeled and thinly sliced

4 cloves garlic, minced

10 oz. cremini mushrooms, sliced

1 Tablespoon tomato paste*

1 Tablespoon vegetarian Worcestershire sauce (I used Annie’s Naturals.)

1 bay leaf

1 cup French lentils, rinsed

4 cups water**

2 Tablespoons cornstarch

2 Tablespoons water

Kosher salt, to taste

Freshly ground pepper, to taste

1 cup frozen peas

2 (12 oz.) packages frozen riced cauliflower

1 (6.5 oz.) package light garlic-and-herb spreadable cheese (such as Boursin)

Heat the oil in a large soup-type pot over medium heat.  Add the onion, carrots, and celery and cook, stirring, until tender, about 6 minutes.  Add the mushrooms and garlic and cook, stirring until tender and most of the moisture is cooked out of the pot.  Add the tomato paste and cook, stirring, 1 minute.  Add the Worcestershire sauce, bay leaf, 4 cups water**, and lentils; season with salt and pepper.  Bring to a boil, then reduce to a simmer and cook until the lentils are tender, about 30 minutes or so.  If the filling seems too soupy or watery, in a small bowl, whisk together 2 Tablespoons cornstarch and 2 Tablespoons water.  Pour the “slurry” into the filling, stir and then allow to cook until the filling thickens a bit.  Add the peas.  Remove from the heat and season with salt and pepper.  Transfer the mixture to a 2½-3 quart baking dish.*** Prepare the frozen riced cauliflower according to the package directions.  Place the cooked cauliflower into a food processor along with the cheese.  Process until well blended.  It should look like mashed potatoes.  Dollop over the hot filling and spread.  (It may sink in a bit, but forge ahead.) Place the dish on a rimmed baking sheet and bake at 400F for 15 minutes or until bubbling.  Allow the shepherd’s pie to stand for about 20 minutes before serving to allow it to set a bit.  Serve with a crisp green salad.

*After spooning out 1 Tablespoon tomato paste, measure out by tablespoons the remaining tomato paste into an ice tray.  Freeze the tomato paste and then put them in a freezer-friendly container and pop them back into the freezer for another time.

**The original recipe called for the 4 cups water, but after following the directions, the filling seemed to be very “soupy” and I worried that the pie filling would not thicken up.  So, I ended up adding a “slurry” of cornstarch and water to the filling and cooking until it thickened up some.  I think next time, I will just add 3½ cups water and then see if that makes a difference.  You might try doing that and then you may not need a thickener.

***The original recipe called for a 2-quart baking dish, but I only had a 2 ½ quart dish.  Thank goodness, because the mixture came almost to the rim of the dish.  So, be sure to use a dish that has at least a 2½ quart capacity.

Nutritional Info: (1 of 8 servings) By my calculations, 1 of 8 servings = 248 calories and 8.0 grams fiber.

Spring Vegetable & Turkey Shepherd’s Pie

Recipe by Karen Rankin via Cooking Light

6 Servings (1 ¾ cup each)

Husband-Tested in Alice’s Kitchen

This is a delish comfort food dish that you can easily make on a week night and will please the whole family. It’s a bit healthier than the usual shepherd’s pie because instead of a mashed potato topping, this pie has a cauliflower topping. Cauliflower has twice the fiber and half the carbs of potatoes. (It turned out that I only had one package of frozen riced cauliflower and so I just halved the cheese as well, so my topping didn’t quite cover the whole “pie” like it should have, but it was perfectly delicious anyway.)

2 (12 oz.) packages frozen riced cauliflower

1 (6.5 oz.) package light garlic-and-herb spreadable cheese (such as Boursin)

1½ Tablespoon canola or olive oil

1 lb. ground turkey (white and dark meat)

2 cups chopped carrots (about 2 medium)

1¾ cups chopped zucchini (about 1 medium)

1 cup chopped yellow onion

1 cup frozen or fresh peas

¾ teaspoon kosher salt

3 Tablespoons all-purpose flour or whole-wheat flour (For gluten-free, use 2 Tablespoons cornstarch instead of the flour.)

1 teaspoon fresh thyme leaves or 1 teaspoon dried thyme

1½ cups unsalted chicken broth or vegetable broth

½ teaspoon freshly ground pepper

Microwave the cauliflower according to the package directions until tender.  Place the cauliflower and cheese in a food processor; process until smooth.  Set aside. 

Heat the oil in a large ovenproof skillet over medium-high.  Add the turkey, and cook, breaking up with a spatula or spoon until turkey begins to brown.  Add the carrots, zucchini, onion, and peas; stir to combine.  Add salt, and cook, stirring often, about 4 minutes.  Sprinkle on the flour and thyme.  Stir to combine.  Increase heat to high, and add the broth.  Cook, stirring constantly, until mixture thickens.  Spoon cauliflower mixture over the turkey/veggie mixture.  Smooth the top with a spoon and sprinkle with pepper.

Turn on the broiler.  Broil the shepherd’s pie until the cauliflower is golden brown in spots, about 3-4 minutes and serve.

Nutritional Info:  (For 1 ¾ cup serving) 295 calories; 14 grams fat (5 grams sat. & 9 grams unsat.); 24 grams protein; 21 grams carb.; 6 grams fiber; 8 grams sugars (0 grams added sugars); 540 mg sodium; calcium 7% DV; potassium 20% DV

Spring Vegetable & Turkey Shepherd's Pie
makes a great leftover lunch!