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Fitbyforty's Plant Based Recipes


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Lentil Kale Root Veggie Pumpkin Soup

Servings per pot - about 12

serving size- 1.5 cups

Calories per serving - 107

carbs per serving - 27.5 g

protein per serving - 11 g

fat per serving   <1 g

Notes: I used carrots this time as my root vegetable, but you can use what you have on hand.  This is also good with or without the pumpkin.  You can add more seasonings if you want.  Would be great with a garum marsala or a favorite mix of warming spices for heat if you like Indian spices. 


1 lbs dry lentils of choice

.8 oz or more if you like of chopped kale 

4 oz carrots diced 

1 can of pumpkin puree


salt and pepper to taste.


Put lentils, kale, and diced root veggies in a large pot and fill with water. Stir in some salt now or at the end and add any additional spices you want at the proper time.   Cook on high till all ingredients are tender.  If you want you can presoak the lentils and you can add the kale in later if you want.  I just like it to be easy.  Once everything  is tender, add in the pumpkin puree and make sure it's stirred in well and heated. Check your seasoning level and enjoy. 

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Lentil Sheppard's Pie


No specific quantities on this one, as I normally just eye it and I use what I have.  I'm giving a basic template. 


Notes: Can be made with any mashed potato you like.  Sometimes I use yellow, sometimes I use red, sometimes I use sweet potatoes (baked in skin and then scooped out and mashed).  Just cook your potatoes till tender and then mash them with a masher. If you are not vegan and want to make mashed potatoes like you normally do, go ahead and do so. Sometimes I add some water to make the yellow or red potatoes have a little more softness.



- dry lentils of your choice. Cook out most of the water so that the lentils are pretty dry.

- Cooked and seasoned potatoes of choice. See note above.

- sauce - BBQ sauce of choice, ketchup, tomato paste, tomato sauce, or spaghetti sauce. (I have used all and I have also rigged up a sauce with ketchup, mustard, and Worchester sauce)

-  Frozen peas and carrots mix (canned if you like that better or have on hand.  Can just use peas.  I have also used mixed veggies)

- salt and pepper to taste, add more seasonings if you want.  Sometimes I add garlic powder or onion powder or both. 


Directions:  Spray some cooking spray in the bottom of a casserole dish.   Mix the lentils with the sauce and season to taste.  Put that mixture into the casserole dish.  Top with the frozen peas and carrots (or whatever you choose), season that layer as well if needed.  Add the mashed and seasoned potatoes to the top.  I make little designs with the fork for better browning.  Cook on 350 till bubbling or warmed through, then turn on the broiler for a few minutes to brown the top better if you wish.  


This one is kind of a use what you have on hand type of meal. 







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Mock "Tuna" Salad With


Note:This can be tailored to your own tastes. 


I like to eat this on lettuce wraps with tomato slices or dices on top.  Sometimes I throw in some banana peppers (fresh or pickled) or some black olives.  It really just depends on what I have on hand.  This is also good over a green salad. 



1 can of chick peas (garbanzo beans), drained

1 can of cannellini beans, drained

2-3 stalks of celery diced

pickle relish of choice. I like sweet.

your favorite mustard, deli mustard, brown mustard, mayo, vegan mayo, salad dressing,......whatever you like and what meets your dietary needs. 

salt and pepper to taste


I put the two types of beans in a bowl , mix, and then hand squish (or you can use a fork) about half or a little more of the beans. You want some chunks for some substance. Add in the other ingredients and mix well. You can eye the amounts to your own preferences.  It will have the consistency of egg salad or tuna salad.   


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