Chickpea Alfredo Spaghetti Squash

Ingredients
1 large spaghetti squash
Avocado oil
1-2 tbsp. vegan butter
1 small white onion, died
1 can chickpeas (3/4 c. dried) 
1 tsp. Italian seasoning (or mix of basil, oregano, thyme) 
1 tsp. garlic powder
1 tsp. onion powder
1/2 tsp. ground nutmeg
salt and pepper, to taste
2 c. cashew cream (3/4 soaked cashews, blended with water up to 2 cups) 
1 garlic bulb, roasted
1/4 c. vegan grated parmesan
1/4 c. vegan shredded parmesan
1 tbsp. nutritional yeast
1/2 lemon, juiced
Vegan mozzarella shreds

Directions

Cut off top of garlic bulb, drizzle with oil and wrap in foil. Roast in 375-degree oven for 35-45 minutes. 

Cut your squash in half and scoop out the seeds. Brush with avocado oil and place face down on baking pan. Roast in oven for 30 minutes or until tender. 

While squash is cooking, prepare the sauce. Drain and rinse your chickpeas. Add vegan butter to a large saucepan and sauté onions for about a minute. Add chickpeas and seasonings. Mix well and sauté for 5 minutes, stirring frequently. Add in the cashew cream, vegan parmesan cheeses and nutritional yeast. Squeeze in the roasted garlic and fresh lemon juice. Salt to preference and cook on low for 10-15 minutes until warmed through. 

Remove squash from the oven. Use a fork to shred the squash into the alfredo sauce. Mix well and then add the combined squash and alfredo back to the squash shells. Top each filled squash with vegan mozzarella and place in the oven until cheese melts, about 20 minutes. You may also want to broil for a few minutes to brown up the top. 

Serves 4. 

Vegan Copycat Panera Mac & Cheese

A tasty approximation by HealthyGirl Kitchen.

Ingredients
12 oz. shell pasta
1.5 c. raw cashews
1/4 c. nutritional yeast
3/4 c. macadamia milk
1 tsp. garlic powder
1 tsp. salt
1 tsp. pepper
1/2 c. veggie broth
1/2 lemon juiced
1 tsp. Dijon mustard
2 tsp. vegan butter

Directions
Pour boiling water over cashews and let sit for 10 to 15 minutes. Blend all ingredients except pasta in Vitamix until smooth.

Make pasta. Add pasta back into the pot and combine with the mac and cheese sauce. Stir on low until heated through. If it thickens too much, add a touch more macadamia milk. 

Serves 6.

1 serving = 400 calories

Sausage & Lentil Soup

Veganized from original recipe at Bon Appetit. 

Ingredients
2 medium onions, finely chopped
2 celery stalks, finely chopped (reserve leaves, if possible)
1 fennel bulb (whites only), finely chopped
6 garlic cloves, smashed and minced
12 oz. plant-based sausage (Field Roast Caramelized Onion & Beer Bratwursts worked well)

2 tbsp. extra-virgin olive oil, plus more for drizzling
½ tsp. crushed red pepper flakes
Kosher salt
2 tbsp. tomato paste
1 tsp. smoked paprika
a splash or two of Liquid Smoke
1¼ c. lentils (cooking time will change based on type)
2 c. basil leaves
plant-based plain yogurt, to serve

Directions
Prep the mirepoix of onion, celery and fennel in a bowl. Slice sausage crosswise into ¼"-thick coins.

Heat a large heavy pot over medium. Add 2 tablespoons of extra-virgin olive oil and swirl to coat. Cook sausage in a single layer until golden brown underneath, about 3 minutes. Turn pieces and cook, stirring occasionally, until mostly browned on both sides, 1 to 2 minutes longer. Remove sausage from the pan.

Reduce heat to medium-low. Add onion mixture, crushed red pepper flakes, and 1 teaspoon of salt and cook, stirring often, until vegetables are softened, and onion is translucent, about 8 to 10 minutes. Add tomato paste and cook, stirring often, until it darkens in color, 1 to 2 minutes longer.

Add lentils, 1 teaspoon of salt, and 4½ cups water and stir to combine. Increase heat to medium-high and bring to a simmer. Once simmering, reduce heat to medium-low, cover pot, and cook, peeking occasionally to ensure soup is at a bare simmer, until lentils are tender but not falling apart, 20 to 45 minutes (depending on type of lentils).

Stir in reserved sausage and after a few minutes, remove from heat. Add basil, stirring to wilt. Taste and adjust seasoning for salt.

Divide soup between bowls. Dollop with yogurt. Garnish with reserved celery leaves.

Serves 6. 

1 serving = 375 calories (does not include yogurt)

Farro Risotto with Roasted Butternut Squash

Thank you to Naturally Ella for this beautiful, healthy risotto dish! 

Ingredients

Walnut Cream
1/2 c. raw walnuts
1/2 c. water
1 small garlic clove
Juice and zest from 1/3 lemon
1/8 tsp. sea salt

Risotto
1 tbsp. olive oil
1 small red or white onion
1 c. farro
¼ c. dry white wine
3-4 c. vegetable broth and/or water
Walnuts, for topping
Thyme, for topping

Butternut Squash
1lb butternut squash (see note)
1 tbsp. minced fresh rosemary
1 tbsp. olive oil
¼ tsp. salt

Directions
Place walnuts in warm water and let soak while making the risotto.

Start the risotto. Heat a large pan over medium heat. Add the olive oil followed by the onion. Cook until the onion is fragrant and soft, about 8 minutes. Stir in the farro and cook for one minute, letting farro toast. Add in the wine and continue to cook for about 2 minutes until most of the wine has cooked away.

Add 1/2 cup of the broth and stir. Let risotto cook until nearly all the broth has been absorbed. Add another 1/2 cup and let absorb again, repeating, stirring frequently, until the farro is just about tender, about 40 minutes. You might not use all 4 cups; just taste along the way until the farro is tender.

Heat your oven to 425˚F. While the farro is cooking, peel and cut the butternut squash into ½" cubes. Place on a sheet tray and toss with the rosemary, olive oil, and salt. Toss until the squash is well coated. Roast until the squash is tender and starting to brown, around 30 minutes.

Finally, make the walnut cream. Drain the soaking water and place the walnuts in a blender. Add the water, garlic, lemon juice, and salt. Puree until smooth, adding a splash or two more water as needed.
Once the farro is tender and most of the liquid has been absorbed, stir in ¾ of the butternut squash and the walnut cream sauce. Stir and let cook for 4 to 5 minutes, until the cream sauce has thickened a bit and the risotto looks creamy. Divide into bowls and top with remaining butternut squash and freshly cracked black pepper.

Serves 4.

Fall Apart Carmelized Cabbage

From Bon Appetit. 

Ingredients
1/4 c. double-concentrated tomato paste
3 garlic cloves, finely grated
1 1/2 tsp. ground coriander
1 1/2 tsp. ground cumin
1 tsp. crushed red pepper flakes
1 2-lb. head of green or savoy cabbage
1/2 c. extra-virgin olive oil, divided
kosher salt
3 tbsp. dill, parsley or cilantro, chopped

Directions
Preheat oven to 350 degrees. Mix tomato paste, garlic, coriander, cumin, and red pepper flakes in a small bowl. Cut cabbage in half through the core. Cut each half through core into 4 wedges. 

Heat 1/4 olive oil in a large cast-iron skillet over medium-high heat. Working in batches if needed, add cabbage to pan cut side down and season with salt. Cook, turning occasionally, until lightly charred, about 4 minutes per side. Transfer cabbage to a plate. 

Pour remaining 1/4 olive oil into skillet. Add spiced tomato paste and cook over medium heat, stirring frequently, until tomato paste begins to split and slightly darken, 2-3 minutes. Pour in enough water to come halfway up sides of pan (about 1 1/2 cups), season with salt and bring to a simmer. Nestle cabbage wedges back into the skillet. (They should have shrunk while browning, but a bit of overlap is okay.) Transfer cabbage to oven and bake, uncovered and turning wedges halfway through, until very tender, liquid is mostly evaporated, and cabbage is caramelized around the edges, about 40-50 minutes. 

Scatter herbs over cabbage. 

Baked Ziti with Lentils & Tofu Béchamel

Thank you to Vegan Richa for this ridiculously easy and delicious pan of comfort! Plus, it's just 385 calories per serving.

Ingredients

12 oz. ziti (or similar pasta of choice)

1 24-oz. jar of your favorite pasta sauce

1/4 c. red lentils 

1/4 c. walnuts, coarsely chopped

2 c. water

To "doctor" your jarred sauce: 

1 tbsp. balsamic vinegar or red wine

1 tsp. dried Italian seasoning, like basil, oregano, thyme

2 cloves garlic, minced

Tofu béchamel: 

7 oz. of silken tofu

1 tbsp. olive oil

1/2 tsp. garlic powder

1/2 tsp. miso or nutritional yeast (for an umami punch)

3/4 tsp. salt

1/4 tsp. onion powder

1 tsp. lemon juice

1/2 c. water

2 tsp. flour

Directions

In 9x13-inch pan, add the uncooked pasta and distribute evenly. Add the pasta sauce with "doctored" add-ins, lentils, walnuts, and water. Mix well. Taste; if the pasta sauce does not have enough salt, add some salt and mix really well and even it out with a spatula. Cover with foil and bake at 350 degrees for 50 minutes.

For the tofu béchamel, blend all the ingredients until smooth, taste and adjust salt and flavor and set aside.

Remove the pan from the oven and carefully remove the foil. Now pour the tofu béchamel over the pasta and put it back into the oven and broil it for 5 to 8 minutes, until browning. Add a drizzle of olive oil, red pepper flakes, and fresh basil to serve.

NOTE: The first time I made this, I prepped the pasta-sauce mixture and tofu béchamel early in the day and refrigerated separately until about an hour before dinner. This worked beautifully.

Serves 4-6.

Everything But The Kitchen Sink Vegan Loaf

This recipe is meant to use ingredients you have on hand, so replace walnuts with the nut you already have in the cupboard, or use shallots instead of onion, barley instead of rice.

Ingredients

1 - Sauté:
3 cloves garlic, minced
1 bell pepper, chopped
1 lg. Spanish onion, chopped
1/4 tsp. crushed chili pepper
fresh ground black pepper
salt

2 - Pulse in processor: 
1 can chickpeas
handful of parsley, chopped
7 to 8 halves of sundried tomatoes, roughly chopped
handful of walnuts (or other nut)
1/4 c. of onion
2 tbsp. olive oil

3 - Add to sauté: 
1/2 c. lentils, rinsed
2 tsp. maple syrup
1/3 c. cooked rice
1/2 c. passata or sauce or diced tomatoes pureed
a few shakes of liquid smoke

4 - Combine into bowl: 
1 1/4 c. quick oats
olive oil
3/4 c. panko
2 tbsp. ground flax seeds
1/2 tbsp. agar powder
2 tbsp. pesto
3 tbsp. nutritional yeast or parmesan-style nut cheese
3 tbsp. vegan Worcestershire

Directions
Sauté ingredients listed in step 1, until onions and peppers are soft, then remove from burner. Pulse ingredients listed in step 2. Add ingredients from step 3 into the sauté from step 1 and put back on the burner. Add pulsed mixture from step 2 into a large bowl and add new ingredients from step 4. Form into a loaf and pour a little sauce over the top.

Bake at 375 degrees for about 90 minutes. Serves many.

Mac & Cheeze Mix

Ingredients
Powder Mix
1/2 c. raw cashews
1/2 c. nutritional yeast
3 tbsp. all-purpose flour
2 tbsp. tapioca or arrowroot starch
2 tsp. garlic powder
2 tsp. onion powder
1 tsp. ground mustard
1-2 tsp. salt
2-3 tsp. paprika, smoked or regular based on preference
Add other flavor profiles, like chipotle, Cajun, or garam masala!
Refrigerate the powder for freshness

To Make Mac & Cheeze
1 c. elbow macaroni or other pasta
1 c. non-dairy milk (I used flax milk) or water
1/3 to 1/2 c. powder mix
2 tbsp. olive oil or vegan butter

Directions
To make the powder mix, blend all ingredients using a food processor until powdered. It should take 2 to 3 minutes. You'll likely need to scrape the sides a few times with a rubber spatula. When ready, mix shouldn't have more than a slight grittiness.

To make the mac and cheeze dish, cook pasta according to directions and set aside. In a saucepan, melt a couple tablespoons of olive oil or vegan butter. Once melted, add the powder mix and stir to form a roux. Add non-dairy milk a bit at a time until a cheeze sauce forms. Add the pasta, stir to coat and keep on the heat for a few more minutes.

Serves 2 as a side.

https://www.veganricha.com/2018/12/vegan-mac-and-cheese-powder.html

Portobello Mushroom Stroganoff

Ingredients
2 tsp. olive oil
2 tsp. butter
1 large sweet onion, chopped finely
2 large cloves garlic, minced
2 lbs. baby portobello mushrooms, cleaned and sliced thickly
1 tsp. kosher salt, divided
1/4 c. flour
1 tsp. paprika
1/4 tsp. black pepper, freshly ground
3/4 c. white wine or dry vermouth
1/2 c. vegetable broth
1 tbsp. Worcestershire sauce
3 c. baby spinach
1/2 c. sour cream or Greek yogurt

Directions
Melt butter in a large skillet over medium high heat. Add in the onions and garlic and cook until onions begin to soften, about 2 to 3 minutes. Add the mushrooms and salt. Cook until mushrooms begin to soften, about 3 to 4 minutes. Continue to cook until liquid reduces by about half.

Meanwhile, cook egg noodles according to package directions, drain, and set aside.

In a small bowl, combine flour, paprika, and pepper. Sprinkle flour mixture over cooked mushrooms and toss to coat the mushroom mixture. Add broth, wine or vermouth, and Worcestershire sauce to mushroom mixture and stir to combine. Add in spinach, cover and turn heat down or off. The spinach will wilt in just a few minutes.

Just before serving, stir in the sour cream or yogurt and heat on low to bring it up to temperature. Do not boil. Serve over egg noodles, topped with crunchy Chinese rice noodles. Serves 6.

West African Groundnut Stew

Ingredients
2 sweet potatoes, peeled and cubed
2 tbsp. vegetable oil
3 garlic cloves, minced
2 tbsp. fresh ginger, grated
2 tbsp. coriander, ground
1/2 tsp. cayenne
4 c. onions, chopped
2 tomatoes, chopped
4 c. eggplant, peeled and cubed
1/2 c. vegetable stock
1 c. zucchini, chopped
2 bell peppers, chopped
2 c. tomato juice or puree
1/2 c. natural peanut butter
salt to taste

Directions
Boil sweet potatoes for about 7 minutes, or until just tender. Meanwhile, saute the garlic, ginger, and spices in the oil for about a minute. Add the onions and cook until they begin to soften. Add the tomatoes, eggplant, and the vegetable stock and simmer for about 10 minutes. Add the zucchini and peppers and continue to simmer until all vegetables are tender, about 10 to 15 more minutes.

Drain the sweet potatoes and add them to the stew along with the tomato juice and peanut butter. Salt to taste. Simmer on very low heat for 5 minutes to warm through, stirring occasionally to prevent sticking.

Serve over rice, millet, or couscous. Serves 6.

Veggie Stew a l'Orange

Ingredients

1 onion, diced

2-3 carrots, diced

1 small butternut squash or 2 sweet potatoes, peeled and chopped

2 cans black beans, drained and rinsed

28 oz. tomatoes, diced

1-1/2 c. veggie broth

1 c. roasted red peppers, sliced

1 tbsp. chipotle peppers in adobo sauce

1 tsp. cumin

salt and pepper, to taste

zest of one orange

1 tbsp. fresh thyme

avocado, to serve

Directions

Saute onions and carrots in a touch of olive oil. Add squash or potatoes and cook a bit longer. Add black beans, tomatoes, veggie broth, roasted red peppers, chipotles, cumin, salt and pepper. Simmer until veggies are tender and stew has cooked down to your desired thickness. About 15 minutes prior to serving, stir in the orange zest and thyme. Serves 4 to 6. 

NOTE: This recipe will probably do very well in the crockpot. Add all ingredients except for zest and thyme and cook on low for 6 to 8 hours. Add zest and thyme an hour prior to serving. 

Mexican Stuffed Peppers

Ingredients
6 bell peppers
2-1/2 c. brown rice, cooked
1 tbsp. canola oil
2 cloves garlic, minced
1-15 oz. can black beans, rinsed and drained
1 1/2 c frozen corn, thawed
1 c. tomato puree
2 tsp. chili powder
1 tsp. cumin
Cheddar cheese, shredded

Salt & pepper, to taste

Directions

Cut out stems and centers of peppers. Remove all seeds. Mix all other ingredients and cook all in skillet until tender. Fill peppers. Bake at 375 degrees for 25 to 30 minutes. Top with cheddar cheese and return to the oven for 5 minutes, or until melted and golden.

Serves 4. 

Buffalo Quinoa "Mac" & Cheese

Ingredients

1-1/4 c. quinoa, rinsed and drained

salt and pepper

2 tbsp. flour

1 c. milk, divided

2 scallions

1 c. extra sharp cheddar cheese, shredded

1/4 blue cheese, crumbled

1/3 c. Buffalo sauce (see Buffalo Cauliflower recipe)

Directions

Preheat broiler. Cook quinoa and set aside. 

Whisk together flour and 1/2 cup of milk in a separate saucepan over medium heat. Pour in remaining milk, and green onions. Switch to a spatula and bring the mixture to a boil, stirring constantly, then cook for one minute while boiling. 

Remove the pan from the heat and add in Buffalo sauce and cheddar cheese. Season with a few dashes of salt and pepper. Stir until the cheese is completely melted, then add in cooked quinoa and stir to combine. 

Pour into non-stick sprayed casserole dish and top with blue cheese. Broil for 5 to 7 minutes, or until cheese is golden brown and sauce is bubbly. You can also use individual ramekins. 

Serves 4.  

Basic Chunky Tomato Sauce (for canning)

Ingredients

2 pecks canning tomatoes (15 lb. each)

8 c. onions, chopped

24 cloves garlic, minced (about 2 bulbs)

6 c. red wine

fresh basil, chopped

fresh parsley, chopped

2 tbsp. pickling salt

4 tsp. brown sugar

6 little cans tomato paste

Directions

Blanch, peel, core, and chop tomatoes. Add tomatoes and all other ingredients to the pot, and simmer for many hours. If you get impatient, add more paste. Otherwise, cook down sauce to desired consistency. Process 40 minutes in a hot water bath, 20 minutes in a pressure canner. 

Peeling and dicing will take an hour per person. All other preparations take about an hour.  

Spicy Roasted Veggie Macaroni & Cheese

Made without butter and WITH lots of veggies, making this macaroni and cheese a little healthier.

Ingredients
2 to 3 c. fresh vegetables, like broccoli, carrots, red pepper, and squash, chopped
2 c. whole wheat pasta
1/4 cup olive oil
1 garlic clove, minced
3 tbsp. all-purpose flour
1-1/2 c. milk
2 c. cheddar cheese, shredded
1/2 tsp. crushed red pepper flakes
1/2 tsp. cayenne pepper
Salt and pepper, to taste
2 tbsp. Panko breadcrumbs

Directions
Preheat oven to 400 degrees. Set a medium pot of salted water to boil. Prepare a large baking sheet by lining with parchment paper, and coating with a little olive oil or nonstick cooking spray. Toss vegetables onto the baking sheet. Bake for 20 minutes, or until vegetables have softened. Remove from oven and set aside.

Once the water is boiling, lower heat slightly and add pasta, cooking according to package instructions. Drain and set aside.

Meanwhile, heat oil in a large skillet over medium heat. Once hot, add garlic and cook 30 seconds. Whisk in flour and cook 1 minute. Gradually whisk in milk, stirring constantly until mixture is slightly thickened. Remove from heat. Stir in cheddar cheese until well distributed and melted. Add red pepper flakes, cayenne pepper, salt and pepper. Add macaroni and vegetables.

Place mixture in a large casserole dish and sprinkle with panko breadcrumbs. Place under the broiler in your oven (500 degrees) for 3-4 minutes, or until the top is golden brown.

Beer Mac & Cheese Soup

Ingredients

• 2 tbsp. butter

• 1 onion, diced

• 2 carrots, diced

• 2 stalks celery, diced

• 1 jalapeno pepper, diced

• 2 cloves garlic, chopped
• Additional veggies, like broccoli or peas

• 1/4 c. flour 

• 2 c. vegetable broth

• 1-12 oz. bottle beer

• 1 pinch nutmeg

• 1 c. elbow macaroni

• 1/2 c. heavy cream

• 1 tsp. dijon mustard

• 1 tbsp. worcestershire sauce

• 3 c. cheddar cheese, shredded

• cayenne to taste

• salt and pepper to taste

• 
  

Directions
Add the onion, carrot, celery and jalapeno to melted butter and cook until tender, about 10-15 minutes. Add additional vegetables, like broccoli or peas. Add the garlic and cook until fragrant, about a minute. Mix in the flour and let it cook for 2-3 minutes. Add the broth, beer, nutmeg, and macaroni and let cook until the macaroni is al-dente, about 7-8 minutes. Add the cream, mustard, Worcestershire sauce and cheese and cook until the cheese has melted without bringing it back to a boil. Season with cayenne, salt and pepper to taste.

Habanero & Cashew Chili

Ingredients

16 oz. tomato puree

1 bottle dark beer (stout)

2 small/medium yellow onions, chopped

2 carrots, chopped

2 habanero peppers, chopped

1 red bell pepper, chopped

1 banana pepper, chopped (or another bell pepper)

1 tsp. granulated garlic

1 tsp. cumin

1 tbsp. chili powder

1/2 tsp. sea salt

2 c. cooked black beans (or 1 can)

1 1/2 c. cooked white beans (or 1 can)

1/2 c. cashew pieces

1/2 c. bulgur

28 oz. can diced tomatoes

Directions

Put everything up through salt in crock pot, cook on low for 4 hours. Then add beans, cook for another 2 hours or so. About 1 hour prior to serving, add cashews, bulgur and diced tomatoes. Tasty topped with Greek yogurt!

Serves 4 with leftovers. 

Slow Cooker Enchiladas

Ingredients
1/2 yellow onion, diced
1/2 bell pepper, diced
1-16 ounce can black beans, drained and rinsed
1 c. frozen corn
2 tsp. chili powder
1 tsp. cumin
1 tsp. salt
1-1/2 c. cheese, shredded and divided
2-16 ounce jars of your favorite salsa or enchilada sauce
12 6"-8" tortillas, flour or corn
Optional: 1 cup leftover meat


DirectionsIn a medium bowl, mix together the onion, pepper, black beans, corn, spices, meat (if using), and just 1/2 cup of the cheese. Pour about a cup of salsa (half a jar) into the bottom of the slow cooker and spread it around evenly. Scoop about 1/3 cup into one of the tortillas, roll it up, and nestle it into the bottom of the crock pot. Repeat with the half of the remaining filling, rolling tortillas until the entire bottom of of the crock pot is filled. Spread another cup of salsa over this layer and sprinkle it with another 1/2 cup of cheese.
Continue with the remaining filling and tortillas to create a second layer. Top with another cup of salsa, but reserve the remaining 1/2 cup of cheese for later. Place the lid on the slow cooker and cook on HIGH for 2 hours. In the last 15 minutes of cooking, sprinkle the leftover cheese over the top and let it melt. Serve the enchiladas with the remaining salsa. Leftovers will keep for up to a week in the refrigerator. 

To cook these enchiladas in the oven, layer the rolled tortillas in a 9x13 baking pan and cover with aluminum foil. Bake at 400° for 20 minutes. Uncover, sprinkle with cheese, and bake uncovered for an additional 5-10 minutes.

Chickpea, Squash & Red Lentil Stew

Ingredients
1 yellow onion, chopped
1 tbsp. olive or canola oil
1 large carrot, chopped
3 cloves garlic, minced
1 jalapeno, seeded and minced
2-3 tsp. garam masala
1 butternut squash (about 3 lbs.), peeled and chopped
1-28 oz. can diced tomatoes in tomato juice
1 qt. vegetable broth
1 c. red lentils
2-15 oz. cans chickpeas, drained and rinsed
1-2 tsp. sea salt (to taste)
fresh cilantro, minced (for serving)

Directions
Heat the oil in a large skillet over medium high heat. Add the onion, carrot and jalapeno and sauté for about six minutes. Add the minced garlic and sauté for 30 more seconds, and then add the garam masala, stirring well to coat. Take off heat.

Place the chickpeas, butternut squash, canned diced tomatoes, red lentils, vegetable broth and onion mixture in your slow cooker. Turn the heat on LOW and cook for 8-10 hours...the longer you cook, the thicker your stew will be.

Season with sea salt to taste, and serve. This stew freezes extremely well and will keep in the fridge for up to five days.

Vegetable Pot Pie

This dish lends itself to creativity and leftovers. Use the veggies you've got in the fridge!

Ingredients
2 tsp. honey
¼ to ½ cup white wine or vegetable stock
1 c. chopped onion
1 shallot, minced
1 c. thinly sliced celery
1 c. diced red bell pepper
⅔ c. thinly sliced carrot
⅔ c. sliced frozen green beans
⅓ c. frozen peas
⅓ c. whole wheat flour
1 c. milk (2% works well)
2 c. vegetable stock (1 ½ for a creamier consistency)
2 tbsp. chopped fresh parsley (optional)
1 tsp. salt or low-sodium soy sauce
½ tsp. dried thyme (1 tsp. for fresh)
¼ tsp. dried sage (1/2 tsp. for fresh)
¼ tsp. freshly ground black pepper
⅛ tsp. cayenne pepper
Canned buttermilk biscuits

Directions
Coat an 8-inch casserole dish with vegetable cooking spray. Preheat oven to 400 degrees. In heavy saucepan, heat wine or stock over medium-high heat. Add onion and cook, stirring often, until soft, about 3 minutes. Add celery, bell pepper, carrot, green beans and peas. If mixture begins to dry out, add 1/4 cup more wine or vegetable stock. Cook, stirring often, 3 minutes. Reduce heat to low. Sprinkle flour over vegetable mixture. Cook, stirring constantly, 2 minutes.

In glass measuring cup, combine milk and 2 cups vegetable stock. Slowly add to vegetable mixture while whisking constantly. Sauce will start to thicken. Add parsley, salt or soy sauce, thyme, sage, pepper and cayenne. Cook, stirring constantly, until filling is thickened. Remove from heat, transfer mixture to prepared casserole and set aside. Note: If sauce doesn’t thicken, add 2 tbsp. corn starch mixed with cold water and a little of the stock.

Lay biscuits lightly over filling. Bake until crust is golden brown and filling is bubbling, 20 to 30 minutes.

UPDATE: This recipe works well in the crockpot! Just toss the ingredients in and cook on low for 5 to 6 hours. I noticed that the milk separated a little... so it might make sense to cook with broth only and then add dairy later on...