Healthy VEGETARIAN FREEZER MEALS | Make Ahead Meatless Dinners
Recipes in this Video
Ingredients
- ●2 cups butternut squash, peeled and cubed
- ●1 medium onion, chopped
- ●2 cloves garlic, minced
- ●1 tbsp fresh ginger, grated
- ●1 tbsp curry powder
- ●4 cups vegetable broth
- ●1 can (14 oz) coconut milk
- ●2 tbsp olive oil
- ●1 tsp salt
- ●1/2 tsp black pepper
- ●1/4 tsp cayenne pepper (optional)
- ●Fresh cilantro for garnish
Instructions
- 1Heat olive oil in a large pot over medium heat.
- 2Add chopped onion and sauté until translucent, about 5 minutes.
- 3Stir in minced garlic and grated ginger, cooking for another minute until fragrant.
- 4Add the cubed butternut squash and curry powder, stirring to coat the squash with the spices.
- 5Pour in the vegetable broth and bring to a boil.
- 6Reduce heat and let it simmer for about 20 minutes, or until the squash is tender.
- 7Using an immersion blender, puree the soup until smooth. Alternatively, transfer to a blender in batches.
- 8Stir in the coconut milk, salt, black pepper, and cayenne pepper (if using). Heat through for another 5 minutes.
- 9Taste and adjust seasoning if necessary.
- 10Serve hot, garnished with fresh cilantro.
Equipment
Roasted carrot soup is a comforting dish that highlights the natural sweetness of carrots, often enjoyed in cooler months. It can be served as a starter or a light main course, making it versatile for various occasions. The roasting process enhances the flavor, making it a popular choice in American cuisine.
Ingredients
- ●carrots
- ●onion
- ●garlic
- ●vegetable broth
- ●olive oil
- ●salt
- ●pepper
- ●cream
Instructions
- 1Preheat the oven to 400°F (200°C).
- 2Peel and chop the carrots into uniform pieces.
- 3Slice the onion and garlic.
- 4Toss the carrots, onion, and garlic with olive oil, salt, and pepper.
- 5Spread the vegetables on a baking sheet in a single layer.
- 6Roast in the oven for about 25-30 minutes until tender and caramelized.
- 7Transfer the roasted vegetables to a blender.
- 8Add vegetable broth and blend until smooth.
- 9Adjust seasoning to taste with salt and pepper.
- 10Serve hot, optionally garnished with a drizzle of cream.
Ingredient Alternatives
cream
Healthier: coconut milk
Cheaper: milk
Coconut milk is lower in calories and adds a unique flavor.
olive oil
Healthier: avocado oil
Cheaper: canola oil
Avocado oil has a higher smoke point and is nutritious.
Techniques
Equipment
Also Known As
Chana Masala, originating from the Indian subcontinent, is a beloved dish made primarily with chickpeas and a blend of spices. Traditionally served with rice or bread, it reflects the rich culinary heritage of India, where legumes are a staple. This dish is not only popular in India but has also gained global recognition, often found in Indian restaurants worldwide, celebrated for its hearty flavor and nutritional benefits.
Ingredients
- ●chickpeas
- ●onion
- ●tomato
- ●ginger
- ●garlic
- ●green chili
- ●cumin seeds
- ●coriander powder
- ●turmeric powder
- ●garam masala
- ●cilantro
- ●lemon juice
- ●oil
- ●salt
Instructions
- 1Soak chickpeas overnight in water.
- 2Drain and rinse chickpeas before cooking.
- 3Heat oil in a large pan over medium heat until shimmering.
- 4Add cumin seeds and sauté until fragrant, about 30 seconds.
- 5Stir in chopped onions and cook until golden brown, 5-7 minutes.
- 6Add minced garlic, ginger, and green chili; sauté for 2-3 minutes.
- 7Incorporate chopped tomatoes and cook until soft, about 5 minutes.
- 8Mix in coriander powder, turmeric powder, and salt; cook for 2 minutes.
- 9Add soaked chickpeas and stir to coat with spices.
- 10Pour in enough water to cover the chickpeas and bring to a boil.
- 11Reduce heat and simmer for 20-30 minutes until chickpeas are tender.
- 12Stir in garam masala and lemon juice; cook for an additional 5 minutes.
- 13Garnish with chopped cilantro before serving.
Ingredient Alternatives
chickpeas
Healthier: lentils
Cheaper: canned beans
Lentils are lower in calories and quicker to cook.
garam masala
Healthier: curry powder
Cheaper: mixed spices
Curry powder offers a similar flavor profile at a lower cost.
fresh ginger
Healthier: ginger powder
Cheaper: ground ginger
Ground ginger is more accessible and has a longer shelf life.
fresh cilantro
Healthier: parsley
Cheaper: dried herbs
Parsley can be a milder substitute for those who dislike cilantro.
Techniques
Equipment
Also Known As
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