Vegetarian

Chickpea Coconut Curry

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We LOVE curry night! Once a week we have either a stir fry or curry served with rice. My favourite is curry of course because it’s a little less work and can be easily made ahead and kept warm.

Before Jesse and I got married (or even met), I spent several months in a bible school that had an outreach focus in Asia. After training, my team and I lived in a missionary’s house in Tokyo, Japan, for a month, followed by another month in Southern Thailand. It was during this time that I grew to love eating different curries and of course rice.

There are hundreds of different curry recipes, originating from many different countries and cultures. I love trying different ones out and letting my somewhat enthusiastic family try them (they are not as excited to try anything remotely spicy!).

This Chickpea Coconut Curry has become my go-to recipe for last minute curry cooking. It may change week-to-week based on what vegetables I have available, but I love this particular mix of ingredients. It is generally easier on the more sensitive palate, making it a great choice on the menu for little ones.

Nutritional Benefits of Chickpeas:

Chickpeas are also known as garbanzo beans, and are widely used in many different cuisines. From falafel to curries to hummus, there are countless types of dishes that feature chickpeas.

They are high in protein, which makes them a favourite alternative for replacing meat protein. They are also high in healthy fats, carbs and fibre. Some other nutritional components include: Manganese, Folate (Vitamin B9), Copper, Iron, Zinc, Phosphorus, Magnesium, Thiamine, Vitamin B6, Selenium and Potassium.

Health Benefits May Include:

  • Help you to feel full longer
  • Weight management
  • Boosts bone & muscle health
  • Helps to regulate blood sugar levels
  • Assists with digestion
  • May reduce risk of chronic illnesses
  • Supports brain function
  • May help relieve anxiety and depression
  • Boosts red blood cell production (Iron deficiency)

You can read more HERE about why Chickpeas are an amazing addition to your diet.

Is Coconut Milk good for you?

Coconut milk is an amazing source of healthy saturated fats and high in calories. It is typically made from grinding the white flesh part of a matured brown coconut and then mixed with water. It is important to not confuse coconut milk with coconut water, which usually comes from an immature green coconut and is estimated 94% water.

The coconut milk has varying thickness of fat in it, and used for different dishes. In most cuisines, the thicker the milk is, the more likely it is used for deserts and creams. The thinner milk is usually used for making soups, curries and sauces.

My mother usually has at least one can of coconut milk buried at the back of her fridge. She chills the can so that the milk layers will separate and the thicker cream can be used as desert toppings.

I heard a story a while ago of how some babies that were born in the south pacific islands were given coconut milk when there was no baby formula or substitute nursing mothers available. And these babies thrived with no developmental concerns.

Perhaps one thing to note about drinking coconut milk, is that not all store bought brands are actually good for you. Many of them contain preservatives and added sugars, so it’s always a good idea to read the labels!

Here’s a short video of how to make Chickpea Coconut Curry…!

How to Make Chickpea Coconut Curry

Supplies Needed:

Ingredients:

Directions:

  1. Melt the coconut oil in wok or large skillet over medium heat.
  2. Add the onion, garlic and ginger. Cook for 2 minutes or until the onions have softened.
  3. Add the spices/herbs: coriander, curry, salt, pepper, and Italian seasoning. Stir for 1 minute.

4. Add the coconut milk and stir in, followed by the beef stock. Cook for 5 minutes and stir well.

5. Add the remaining ingredients (sweet potatoes, chickpeas, mushrooms, bay leaves, and any other vegetables you would like to add!).

6. Continue cooking and stirring occasionally for another 15-20 minutes, until curry thickens and vegetables are tender.

7. Serve over rice and garnish with fresh basil or parsley.

Additional Note: This recipe is lovely with some fresh Naan bread for dipping. I am developing a recipe to share on here soon!

Other Soups and Entrees to Check Out:

Hi, I’m Jessie!

I’m a Wife and Homeschooling Mom living in a remote town in Northern Ontario, Canada. I love making wholesome meals for my family from scratch, homeschooling our girls and learning more about natural living.

Read more about my story HERE.

Subscribe to Northbird’s email list to get weekly posts on: tasty recipes, activity ideas for kids, natural living tips, and some genuine mom thoughts and encouragement!

Recent posts from Northbird:

Chickpea Coconut Curry

  • Servings: 8 servings
  • Difficulty: Easy
  • Print

Delicious and Creamy Curry on your table in under an hour!


Supplies Needed:

  • Cutting board
  • Knife
  • Wok or large skillet
  • Can opener
  • Stirring spoon


    • Ingredients:

  • 1/4 cup coconut oil
  • 1 onion, chopped
  • 4 garlic cloves, minced
  • 1 small finger of ginger root, minced
  • 1/2 teaspoon coriander, ground
  • 2 tablespoons yellow curry (or more to taste)
  • Pepper and salt to taste
  • 2 teaspoons Italian seasoning herbs
  • 1 can (14oz/400ml) coconut milk
  • 2 cups beef stock (can use chicken or vegetable)
  • 6 small sweet potatoes
  • 1 can (19oz/540ml) Chickpeas
  • 6 small mushrooms
  • 2 bay leaves


    • Directions:

    1. Melt the coconut oil in wok or large skillet over medium heat.
    2. Add the onion, garlic and ginger. Cook for 2 minutes or until the onions have softened.
    3. Add the spices/herbs: coriander, curry, salt, pepper, and Italian seasoning. Stir for 1 minute.
    4. 4. Add the coconut milk and stir in, followed by the beef stock. Cook for 5 minutes and stir well.
    5. Add the remaining ingredients (sweet potatoes, chickpeas, mushrooms, bay leaves, and any other vegetables you would like to add!).
    6. Continue cooking and stirring occasionally for another 15-20 minutes, until curry thickens and vegetables are tender.
    7. Serve over rice and garnish with fresh basil or parsley.

    Nutrition


    For 1 approximate serving: 192 calories; 13 g fat; 16 g carbohydrates;
    3.7 g protein.

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    Chickpea Summer Salad

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    This post contains affiliate links. As an Amazon associate, I earn from qualifying purchases. This means that I make a small commission at no extra cost to you. You can read my full disclosure HERE.

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    It’s that time of year. Wonderful summer heat! And for me, a decreased desire to eat or cook/bake anything hot for dinner!

    That’s why every summer I love finding new salads and developing ideas to serve for dinner without heating up the kitchen. And besides, at this time of year, I would much rather be in the garden!

    Nutritional Benefits of Chickpeas:

    Chickpeas are also known as garbanzo beans, and are widely used in many different cuisines. From falafel to curries to hummus, there are countless types of dishes that feature chickpeas.

    They are high in protein, which makes them a favourite alternative for replacing meat protein. They are also high in healthy fats, carbs and fibre. Some other nutritional components include: Manganese, Folate (Vitamin B9), Copper, Iron, Zinc, Phosphorus, Magnesium, Thiamine, Vitamin B6, Selenium and Potassium.

    Health Benefits May Include:

    • Helps you to feel full longer
    • Weight management
    • Boosts bone & muscle health
    • Helps to regulate blood sugar levels
    • Assists with digestion
    • May reduce risk of chronic illnesses
    • Supports brain function
    • May help relieve anxiety and depression
    • Boosts red blood cell production (Iron deficiency)

    You can read more HERE about why Chickpeas are an amazing addition to your diet.

    A Little About Perennial Edible Flowers:

    I love finding edible flowers and putting them in salads, or as garnishes for other festive dishes. My sister H is a very accomplished cake baker and often decorates her cakes with fresh edible flowers. (I’m hoping she’ll start her own blog soon to share and feature her awesome creativity —wink wink @H!)

    On my parent’s farm, they have a large area of their garden dedicated to various organic edible flowers that they sell to restaurants and resorts for fine dining.

    Please note that when picking or foraging flowers and herbs in residential or public areas, make sure to only pick ones that have no risk of a pesticide spray or dog pee on them! If possible, source from an open field or an area with “clean” flowers.

    There are many edible flowers with numerous health benefits, and too many to list now, so perhaps that will be a separate post in the future! Below are two common edible flowers that I have found grow well as a perennial in zones 2-3.

    Pansies:

    Pansies are one of my favourite edible flowers. They have a sight sweet taste, and aside from their charming looks and extremely hardy character for growing in the north, they have several medicinal uses as well.

    Traditionally, they have been used in teas and poultices to treat skin problems, respiratory infections, fevers, headaches and pain relief. They have antioxidant, antimicrobial and anti-inflammatory properties.

    The pansy family has many names: Jolly Jump Up, Heartsease, Wild Pansy, and Viola Tricolour are some of them.

    Dandelion:

    Dandelions are usually known as an invasive weed, and one of the first foods that bees look for in the spring. But they are also a highly nutritious plant and packed full of medicinal properties. From the root to the flower head, all of the plant is edible and has different uses.

    A “Dandelion House” that my oldest built for her toy tiger.

    Dandelion root is traditionally used to treat digestive problems and help the liver and gallbladder. Feeling constipated? Dandelion root tea can help with that. (I’ve tried it!) It is also used to make “root coffee”, a coffee bean alternative.

    Dandelion greens are considered a superfood! Jo Robinson, author of “Eating on the Wild Side”, says that when compared to spinach, dandelion leaves have “eight times more antioxidants, two times more calcium, three times more Vitamin A, and five times more vitamin K and vitamin E.”

    The leaves taste a little bitter, so when making a dandelion leaf salad it is nice to add some sweetness to balance it out. I enjoy it with a raspberry vinaigrette.

    Dandelion flowers are a powerful antioxidant. In addition to supporting the immune system, they help to lower cholesterol, fight infections and reduce inflammation. They taste sweeter than the leaves, and can be used not only in salads, but can also be cooked in sauces and made into preserves.

    I enjoy making an annual batch of “Dandelion Jelly”, which tastes like wild honey.

    How to Make Chickpea Summer Salad

    Supplies Needed:

    Ingredients:

    Directions:

    1. Drain and rinse the chickpeas and add to large bowl. Add the garlic cloves, bell pepper, red onion, olive oil, lemon juice, paprika, salt and pepper. Stir well.

    2. Pick some fresh herbs, chop finely and add to bowl. Refrigerate until serving time.

    3. Decorate the top with fresh edible flowers closer to serving time so that the flowers do not wilt.

    We made a colourful and fresh meal that night by cooking some corn cobs, making a green salad, fresh homegrown sprouts, avocados, veggie sticks and hummus!

    Other Soups and Entrees to Check Out:

    Hi, I’m Jessie!

    I’m a Wife and Homeschooling Mom living in a remote town in Northern Ontario, Canada. I love making wholesome meals for my family from scratch, homeschooling our girls and learning more about natural living.

    Read more about my story HERE.

    Subscribe to Northbird’s email list to get weekly posts on: tasty recipes, activity ideas for kids, natural living tips, and some genuine mom thoughts and encouragement!

    Recent posts from Northbird:

    Chickpea Summer Salad

    • Servings: 6 Servings
    • Difficulty: Easy
    • Print

    A Fresh and Tasty Chickpea Salad for Hot Summer Days


    Supplies Needed

  • Large bowl
  • Mixing spoon
  • Cutting board
  • Knife


    • Ingredients

  • 1 can (796ml/28oz) chickpeas (or 1 cup of dry chickpeas, soaked overnight & cooked for several hours until tender)
  • 3 garlic cloves, diced finely
  • 1 bell pepper, diced
  • 1 medium red onion, diced
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon lemon juice
  • 1 teaspoon paprika
  • Sea salt and pepper to taste
  • Chives, parsley, thyme or other fresh herbs
  • Edible flowers


    • Directions

    1. Drain and rinse the chickpeas and add to large bowl. Add the garlic cloves, bell pepper, red onion, olive oil, lemon juice, paprika, salt and pepper. Stir well.
    2. Pick some fresh herbs, chop finely and add to bowl. Refrigerate until serving time.
    3. Decorate the top with fresh edible flowers closer to serving time so that the flowers do not wilt.

    Nutrition


    Per 1 Serving: 250 calories; 6.9 g fat; 37.2 g carbohydrates;
    11.9 g protein; 746 mg sodium.

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    Delicious Vegan Mac and Cheese Recipe

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    This post contains affiliate links. As an Amazon associate, I earn from qualifying purchases. This means that I make a small commission at no extra cost to you. You can read my full disclosure HERE.

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    Mac and cheese…for most people, its one of those staple comfort foods. However, a quick box of pasta and powdered cheese can mean tummy upset for others. And besides, who honestly likes powdered cheese anyway?

    Over the past few years, our family has been exploring meal options and looking for ways to eat less processed foods and cutting down our grocery bill. One of those ways was to simply eat less meat and dairy products.

    We are not vegans, but have become more conscious in trying to eat only grass-fed/non-steroid pumped meats, or wild game (which my sister-in-law K, calls “happy meat”!)

    I also prefer to support small local farms whenever possible. For most dairy products in recipes it is easy to substitute with nut milks, creams, and cheese (still on my bucket list!).

    So that brings us to why we like to cook vegan and vegetarian for some of our meals during the week: It not only helps with the grocery bill, but also encourages us to plan ahead (as most of them require soaking nuts, seeds, beans and legumes).

    The end result: Happy tummies, and a little more cash in our pocket.

    This vegan recipe uses cashews as the delicious creamy base and when mixed with spices and nutritional yeast, it has a nutty and cheesy flavour. The potato helps to thicken the sauce and the carrots give it that lovely cheesy colour and add a little sweetness.

    Nutritional Benefits of Cashews:

    • A great source of plant protein
    • Rich in heart healthy fats
    • Low in sugar
    • Source of fibre
    • Contains magnesium and manganese (bone health)
    • Source of copper (brain development & immune system)
    • Antioxidant
    • Anti-inflammatory

    Why is it Important to Soak Cashews?

    All nuts contain an enzyme inhibitor called phytic acid, which prevents the body from properly absorbing nutrients and makes it harder to digest. When the nut is soaked in water for 8-12 hours, the phytic acid is released from the nut, and optimal absorption of nutrients can now happen.

    What is Nutritional Yeast?

    Nutritional Yeast is a plant-based protein that is a deactivated yeast, and comes from a strain of Saccharomyces cerevisiae. It is often used in vegan recipes and loved for it’s cheesy and nutty-like flavour. In addition to being a great source of protein, it also contains trace amounts of minerals and B vitamins.

    How to make Vegan Mac and Cheese

    Supplies Needed:

    Ingredients:

    Optional Topping:

    Directions:

    1. 8-12 hours prior to dinner, put 1 cup of cashews in water (submerged). Cover and keep on the counter until dinner prep.

    2. Boil the macaroni pasta until tender, but do not over-cook! As soon as they are done, put through strainer and pour cold water over them. This will keep them firm until the end.

    3. Peel carrots and potatoes and cut into chunks. Dice onion.

    4. Boil vegetables with 2 cups water in small pot until tender. Strain, but save the broth!

    5. Add cooked vegetables with 3/4 cup of the vegetable broth to the blender.

    6. Add garlic powder, sea salt, black pepper, paprika, nutritional yeast and lemon juice to the blender.

    7. Strain and rinse soaked cashews with cold water and add to the blender. Blend until smooth.

    For a quick serve:

    • Put cooked pasta in large serving dish and pour the cashew sauce over it, mixing part way. It will continue to thicken as it sits.
    • Serve and garnish with your favourite herbs (we like using chives, parsley and spring onions)

    For a gourmet finish:

    • Put the cooked pasta in a large casserole dish and pour the cashew sauce over it, mix well.
    • Melt vegan butter and mix with bread crumbs. Spread on top of macaroni.
    • Bake at 300 degrees F for 20 minutes.

    Other Soups and Entrees to Check Out:

    Hi, I’m Jessie!

    I’m a Wife and Homeschooling Mom living in a remote town in Northern Ontario, Canada. I love making wholesome meals for my family from scratch, homeschooling our girls and learning more about natural living.

    Read more about my story HERE.

    Subscribe to Northbird’s email list to get weekly posts on: tasty recipes, activity ideas for kids, natural living tips, and some genuine mom thoughts and encouragement!

    Recent posts from Northbird:

    Vegan Mac and Cheese

    • Servings: 4
    • Difficulty: Easy
    • Print

    Made with Creamy Cashew Sauce and Nutritional Yeast


    Supplies Needed:

  • High power blender (We love our Blendtec Blender!)
  • Small pot
  • Bowl/large measuring cup for soaking
  • beeswax cover or plastic wrap
  • Strainer
  • Measuring cups
  • Vegetable peeler
  • Teaspoons


    • Ingredients

  • 1 cup raw/unsalted cashews
  • 3 medium potatoes
  • 1 large onion
  • 3 medium carrots
  • 2 cups water (some used for veg broth)
  • 1 teaspoon garlic powder
  • 2 teaspoons sea salt
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon paprika
  • 1/4 cup nutritional yeast
  • 2 Tablespoons lemon juice
  • 1 box of macaroni Pasta, 4 serving size


    • Optional Toppings:

  • 1/4 cup vegan butter (like Ghee)
  • 1 cup breadcrumbs (I toast up our leftover sourdough crusts)


    • Directions

    1. 8-12 hours prior to dinner, put 1 cup of cashews in water (submerged). Cover and keep on the counter until dinner prep.
    2. Boil the macaroni pasta until tender, but do not over-cook! As soon as they are done, put through strainer and pour cold water over them. This will keep them firm until the end.
    3. Peel carrots and potatoes and cut into chunks. Dice onion.
    4. Boil vegetables with 2 cups water in small pot until tender. Strain, but save the broth!
    5. Add cooked vegetables with 3/4 cup of the vegetable broth to the blender.
    6. Add garlic powder, sea salt, black pepper, paprika, nutritional yeast and lemon juice to the blender.
    7. Strain and rinse soaked cashews with cold water and add to the blender. Blend until smooth.

    For a Quick Serve:

    • Put cooked pasta in large serving dish and pour the cashew sauce over it, mixing part way. It will continue to thicken as it sits.
    • Serve and garnish with your favourite herbs (we like using chives, parsley and spring onions)

    For a Gourmet Finish:

    1. Put the cooked pasta in a large casserole dish and pour the cashew sauce over it, mix well.
    2. Melt vegan butter and mix with bread crumbs. Spread on top of macaroni/cashew mix.
    3. Bake at 300 degrees F for 20 minutes.

    Nutrition


    Per Serving: 706 calories; 14.7 g fat; 121.6 g carbohydrates;
    26 g protein; 0 mg cholesterol; 1303 mg sodium.

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    Vegetarian Spaghetti Squash Taco Boats

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    One spring during planting time, some squash seeds were carefully started indoors and then later planted outside in a rich and fertile “hugelkultur” garden bed. They were cared for, and watered and little helpers watched the plants grow and vine and start to produce their fruit.

    The dream was to have an abundance of treasured Hokkaido squash to share with the family. What came up was not the beautiful and delicious Hokkaidos, but yes, dozens upon dozens of spaghetti squash!

    (This was one of those home-seed-saving scenarios resulting in very unfortunate labeling errors!)

    Don’t get me wrong, I do enjoy spaghetti squash, and get a total rush of pride in seeing piles of squash stored for the long winters! But even after giving tons of them away, we were still left with several dozen and we realized that we needed to get creative with ways of eating them up or we’d get bored pretty quick.

    My sister-in-law L, found a Mexican taco boat recipe with ground beef, and cooked about a dozen of them for one of our large family gatherings. Problem solved!

    This vegetarian version of the recipe was inspired from that spaghetti squash summer.

    Vegetarian Spaghetti Squash Taco Bowls

    Supplies Needed:

    Ingredients:

    • 2 spaghetti squash
    • 4 garlic cloves
    • 2 cups cheese, grated
    • 1 onion
    • 2 tablespoons olive oil
    • 1 cup dried lentils, or 1-2 cans of lentils (depending on size)
    • 1 cube chicken, vegetable or beef stock
    • 1 3/4 cup water
    • 1 teaspoon sea salt
    • 1/2 cup dried celery, soaked (or 2 stalks fresh)
    • 1/2 teaspoon chili powder
    • 1/2 teaspoon cinnamon
    • 1 teaspoon Italian seasoning
    • 1/2 teaspoon black pepper
    • 1/2 teaspoon cumin
    • 1/2 teaspoon paprika
    • 1 cup frozen or canned corn
    • 1 can 540ml/19oz black beans
    • Scallions/fresh parsley/cilantro to garnish

    Directions:

    1. In the morning, soak dried lentils and dried celery in separate bowls, covered with water.

    2. Start cooking lentils 2 hours before serving time. Rinse and put in pot of water, bring to boil and simmer until step 9.

    3. At meal prep time, preheat oven to 400 degrees F, and cut spaghetti squash lengthwise.

    4. Scoop out seeds and brush insides with olive oil. Sprinkle with salt and pepper.

    5. Turn upside down and roast for 30-35 minutes or until the insides are soft and cooked through.

    6. While the squash are baking, sauté the onion and garlic with olive oil in a large skillet over medium heat.

    7. Add the salt, chili, cinnamon, Italian herbs, pepper, cumin and paprika. Stir well.

    8. Dissolve the stock cube in 1 13/4 cup boiling water and add.

    9. Add the black beans (rinsed), corn, lentils, and rehydrated (or fresh) celery.

    10. Cook through and simmer until the squash are finished in the oven.

    11. Scoop out insides of squash and mix in the skillet, then return to the squash shells and cover with cheese.

    12. Return to oven and cook for another 10 minutes. Finish with a quick broil to brown the cheese nicely.

    13. Garnish with fresh herbs or scallions and enjoy!

    Note: Store any leftovers in an airtight container in the fridge for up to 3 days.

    Our kids LOVED this meal! (Our oldest especially enjoyed it because she helped to make it!)

    Can You Eat the Spaghetti Squash Seeds?

    Yes! Absolutely! They are delicious and packed full of nutrients, and you can roast them the same way as pumpkin seeds. They contain lots of omega 3 fatty acids, protein, Vitamin C and beta-carotene.

    How to Roast Spaghetti Squash Seeds:

    1. Wash the seeds and separate from the pulp.

    2. Mix in a small bowl with olive oil or (my favourite) Avocado oil. Add sprinklings of salt, pepper and also a dash of paprika.

    3. Spread in single layer on parchment paper.

    4. Broil on low for about 5 minutes, or until crispy (every oven is different!)

    5. Store in an airtight container at room temperature for up to one week.

    Ways to Eat Roasted Spaghetti Squash Seeds:

    • Enjoy as a salty counter snack
    • Add to a trail mix with other seeds, nuts and dried fruits
    • As a salad topping
    • As a pumpkin or squash soup garnish

    How to Save the Squash Seeds for Planting:

    1. Clean seeds in a bowl of water and separate out any pulp or broken seeds. Select the biggest and best seeds to save.

    2. Drain off as much water as possible.

    3. Pat dry with a towel and put on a parchment paper to continue drying for several days.

    4. Put in a paper envelope and label.

    5. If you are using the seeds the following planting season, you can store it in a cool, dry pantry, or in the freezer to last for several years.

    Other Soups and Entrees to Check Out:

    Hi, I’m Jessie!

    I’m a Wife and Homeschooling Mom living in a remote town in Northern Ontario, Canada. I love making wholesome meals for my family from scratch, homeschooling our girls and learning more about natural living.

    Read more about my story HERE.

    Subscribe to Northbird’s email list to get weekly posts on: tasty recipes, activity ideas for kids, natural living tips, and some genuine mom thoughts and encouragement!

    Recent posts from Northbird:

    Vegetarian Spaghetti Squash Taco Boats

    • Servings: 4
    • Difficulty: Easy
    • Print

    An Easy and Delicious Way to Eat Spaghetti Squash



    See above for the recipe to roast the squash seeds!

    Supplies Needed

  • Knife
  • Cutting board
  • Cookie sheets
  • Parchment paper
  • Wok or large skillet
  • Bowls for soaking
  • Small pot for cooking lentils in
  • Stirring spoon
  • Cheese grater
  • Measuring cups and teaspoons
  • Glass measuring cup


    • Ingredients

  • 2 spaghetti squash
  • 4 garlic cloves
  • 2 cups cheese, grated
  • 1 onion
  • 2 tablespoons olive oil
  • 1 cup dried lentils, or 1-2 cans of lentils (depending on size)
  • 1 cube chicken, vegetable or beef stock
  • 1 3/4 cup water
  • 1 teaspoon sea salt
  • 1/2 cup dried celery, soaked (or 2 stalks fresh)
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon cinnamon
  • 1 teaspoon Italian seasoning
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon cumin
  • 1/2 teaspoon paprika
  • 1 cup frozen or canned corn
  • 1 can 540ml/19oz black beans
  • Scallions/fresh parsley/cilantro to garnish


    • Directions

    1. In the morning, soak dried lentils and dried celery in separate bowls, covered with water (Or use canned lentils and fresh celery)
    2. Start cooking lentils 2 hours before serving time. Rinse and put in pot of water, bring to boil and simmer until step 9.
    3. At meal prep time, preheat oven to 400 degrees F, and cut spaghetti squash lengthwise.
    4. Scoop out seeds and brush insides with olive oil. Sprinkle with salt and pepper.
    5. Turn upside down and roast for 30-35 minutes or until the insides are soft and cooked through.
    6. While the squash are baking, sauté the onion and garlic with olive oil in a large skillet over medium heat.
    7. Add the salt, chili, cinnamon, Italian herbs, pepper, cumin and paprika. Stir well.
    8. Dissolve the stock cube in 1 13/4 cup boiling water and add.
    9. Add the black beans (rinsed), corn, lentils, and rehydrated (or fresh) celery.
    10. Cook through and simmer until the squash are finished in the oven.
    11. Scoop out insides of squash and mix in the skillet, then return to the squash shells and cover with cheese.
    12. Return to oven and cook for another 10 minutes. Finish with a quick broil to brown the cheese nicely.
    13. Garnish with fresh herbs or scallions and enjoy!
      14. Store any leftovers in an airtight container in the fridge for up to 3 days.

    Nutrition


    Per Serving: 725 calories; 31.9 g fat; 86 g carbohydrates; 46.8 g protein; 240 mg cholesterol; 1614 mg sodium.

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    Easy Asparagus Cheese Frittata

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    This post contains affiliate links. As an Amazon associate, I earn from qualifying purchases. This means that I make a small commission at no extra cost to you. You can read my full disclosure HERE.

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    Return to “Soups & Entrees”

    Asparagus Cheese Frittata:

    This recipe has been a favourite meal for many years now. My mother made the original version from a very well worn cookbook, and the recipe changed over the years to taste preference for the family.

    When I left my parent’s home for college, I started making my own version of it. It tended to change based on what was available in the pantry, and did not always turn out entirely well. This version of the recipe is a particular favourite with our girls, and it makes for an easy breakfast or lunch the next day too!

    I love the simplicity of this meal: Mix everything together, pour into baking pan, smother with cheese and bake!

    How to make Asparagus Cheese Frittata:

    Supplies needed:

    Ingredients:

    • 10 eggs
    • 1/2 cup flour
    • 1 teaspoon baking powder
    • 3/4 teaspoon sea salt
    • 1/2 teaspoon ground black pepper
    • 1/2 cup olive oil
    • 2 cups cheese grated, plus more for top
    • 1 can (398ml/4oz) creamed corn
    • 1- 1 1/2 cups chopped asparagus (1 small bunch)
    • 1 cup chopped spring onions or scallions

    Directions:

    1. Preheat oven to 350 degrees F, and grease 9”x13” baking pan.

    2. Whisk eggs together in large bowl.

    3. Add flour, baking powder, salt and pepper. Whisk together.

    4. Add the remainder of ingredients, mix thoroughly, and pour into greased 9″x13″ pan.

    5. Cover top with extra grated cheese.

    6. Bake for 30-45 minutes until Frittata is firm to a gentle jiggle and golden on top.

    7. Let sit for 5 minutes before serving.

    How to store it for later

    It also freezes incredibly well in an airtight plastic container, aluminum foil freezer container (to reheat in oven easily). To reheat, place frozen frittata pieces on a cookie sheet and bake at 300 degrees F until heated through. Another favourite that we have done in the past is to roll some leftovers inside a tortilla wrap, wrap it in foil, and put in a freezer bag to freeze for a delicious on-the-go breakfast wrap! Simply pop in the microwave (foil off!) to reheat from frozen.

    We have also made it with broccoli and zucchini (the original vegetable), but asparagus is our personal favourite. The last time I made this dish (when some of these pictures were taken), I also added some chopped mushrooms which were delicious.

    If you are looking for a non-vegetarian option then you can always add chopped bacon to the mix and topping. Because everything is better with bacon, right?!

    What is a Frittata?

    A frittata is traditionally a Italian egg-based dish that typically has meat, vegetables and cheese in it. Unlike a omelette or scramble, the frittata is cooked in one piece without it being folded over or mixed while cooking.

    It is also usually cooked slowly on the stove and/or entirely baked in the oven and then served after cooling a bit. That makes this a great option for a delicious brunch dish!

    Making Frittata with a Cast Iron Skillet:

    If you have a cast iron deep fry pan, you can make it with the traditional method by:

    1. Preheat cast iron skillet on stove with some olive oil in pan.

    2. Gently cook asparagus or any other vegetables (like broccoli, green beans, brussel sprouts or zucchini) in pan on medium heat until soft.

    3. Pour the rest of the batter into pan and gently stir in. Add extra grated cheese to the top.

    4. Let cook without mixing until the eggy edges turn lighter (about 1 minute).

    5. Remove from stove top and put in preheated oven. Bake for 30-40 minutes until golden on top and has a slight jiggle.

    Other Soups and Entrees to Check Out:

    Hi, I’m Jessie!

    I’m a Wife and Homeschooling Mom living in a remote town in Northern Ontario, Canada. I love making wholesome meals for my family from scratch, homeschooling our girls and learning more about natural living.

    Read more about my story HERE.

    Subscribe to Northbird’s email list to get weekly posts on: tasty recipes, activity ideas for kids, natural living tips, and some genuine mom thoughts and encouragement!

    Recent posts from Northbird:

    Easy Asparagus Cheese Frittata

    • Servings: 6
    • Difficulty: Easy
    • Print

    A Quick and Easy Vegetarian Dinner Dish


    Supplies

  • Large bowl
  • Whisk
  • Cutting board
  • Knife
  • Cheese grater
  • Measuring cups
  • Teaspoon
  • 9”x13” baking pan


    • Ingredients

  • 10 eggs
  • 1/2 cup flour
  • 1 teaspoon baking powder
  • 3/4 teaspoon sea salt
  • 1/2 teaspoon ground black pepper
  • 1/2 cup olive oil
  • 2 cups cheese grated, plus more for top
  • 1 can (398ml/4oz) creamed corn
  • 1- 1 1/2 cups chopped asparagus (1 small bunch)
  • 1 cup chopped spring onions or scallions


    • Directions

    1. Preheat oven to 350 degrees F, and hrease 9”x13” baking pan.
    2. Whisk eggs together.
    3. Add flour, baking powder, salt and pepper. Whisk together.
    4. Add the remainder of ingredients and mix thoroughly.
    5. Pour into greased baking pan.
    6. Cover top with extra grated cheese.
    7. Bake for 30-45 minutes until Frittata is firm and golden on top.
    8. Let sit for 5 minutes before serving.

    Nutrition


    Per Serving: 493 calories; 31.8 g fat; 14.6 g carbohydrates;
    21 g protein; 347 mg cholesterol; 792 mg sodium.

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    Hearty Sweet Potato and White Bean Soup Recipe

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    This delicious soup is hearty, flavourful and full of healthy and nutritious ingredients.

    The best part is: it can be made almost entirely from dehydrated and shelf stable ingredients! That makes this a treasured winter recipe for our northern home.

    We would not call ourselves vegetarians, but we like to have either curries or vegetable-based soups frequently, among other vegetarian meals. I have to say that my sensitive tummy is quite thankful for those days!

    I love cooking with a crockpot, and this is one of those meals that allows for that wonderful flexibility! I usually start preparing the soup during my youngest daughter’s nap then finish it off slowly in the crockpot for the rest of the afternoon. This is super convenient, especially if we have to leave the house for a few hours to do errands, playdates, adventuring outside (or like today our family had two hours soccer games happen RIGHT before dinner, so having dinner hot and ready to go is literally crucial to our sanity!)

    We were given our Excalibur Dehydrator as a wedding present and have since then used it countless times. I love experimenting and looking for vegetables and fruit that can be preserved this way! But more posts to come on that later.

    For this recipe and pictures I used dehydrated celery, and other times I have successfully used dehydrated onion as well (my husband’s least favourite vegetable for the dehydrator!) The last time I dehydrated onions I may or may not have forgotten to close certain doors when the lovely onion aroma began wafting throughout the ENTIRE house. It took some time for our house to stop smelling like a sweaty change room!

    Stay tuned to hear more on dehydrated goodies!

    How to Make Sweet Potato and White Bean Soup:

    Supplies Needed:

    List of Ingredients:

    • 1/2 cup dehydrated celery, or 4 stalks of fresh
    • 1 med sized Onion (for using dehydrated onion see note)
    • 4 garlic cloves (we like more garlic for the medicinal properties, but you can easily reduce this to taste preference)
    • 1/4 cup (approximately) coconut oil
    • 1 teaspoon cumin powder
    • 1 Tablespoon Italian herb blend (or 3/4 teaspoon each of: rosemary, basil, oregano and thyme)
    • Salt and pepper
    • 1 cube beef bouillon (or 1 cube vegetable broth)
    • 2 cups of water
    • 1 can coconut milk 400ml
    • 1 15oz can white beans (For dried beans ** note)
    • 1 15oz can lentils (For dried lentils *** note)
    • 4 medium sized sweet potatoes, peeled (optional) and chopped

    1. Rehydrate dehydrated celery in bowl of water, (or chop and set aside fresh stalks)

    2. Sauté the onions and garlic in the coconut oil until onions are translucent.

    3. Add the cumin and Italian herbs and stir for 1 minute.

    4. Add the can of coconut milk and stir well.

    5. Boil 2 cups of water and dissolve beef bouillon cube. Add to wok.

    6. Add well-rinsed cans of white kidney beans and lentils (or use similar items from your pantry!).

    7. Peel and chop sweet potatoes into 1”cubes and add. Stir well.

    8. Cover and simmer for an hour or put in the crockpot on low for 4-5 hours until supper.

    9. Garnish with your favourite toppings: spring onion, parsley, etc and enjoy!

    Notes:

    *If using dehydrated onion, just add directly to soup with the beef stock.

    **If using dried white beans, soak a heaping 1/2 cup in water overnight. Rinse well, then bring to boil, then reduce to simmer for two hours and add to soup.

    ***If using dried lentils, soak 1/2 cup in water overnight and follow above directions for white beans.

    Other Soups and Entrees to Check Out:

    Hi, I’m Jessie!

    I’m a Wife and Homeschooling Mom living in a remote town in Northern Ontario, Canada. I love making wholesome meals for my family from scratch, homeschooling our girls and learning more about natural living.

    Read more about my story HERE.

    Subscribe to Northbird’s email list to get weekly posts on: tasty recipes, activity ideas for kids, natural living tips, and some genuine mom thoughts and encouragement!

    Recent posts from Northbird:

    Sweet Potato and White Bean Soup

    • Servings: 6
    • Difficulty: Easy
    • Print

    A Hearty, Flavourful and Healthy Crockpot Soup for Busy days!


    Notes: *If using dehydrated onion, simply add to soup at step 5. **If using dried white beans, soak a heaping 1/2 cup in water overnight. Rinse well, then bring to boil, then reduce to simmer for two hours and add to soup. ***If using dried lentils, soak 1/2 cup in water overnight and follow above directions for white beans.

    Supplies Needed

  • Wok or Skillet or Soup Pot
  • Knife
  • Vegetable Peeler
  • Measuring cups (I love using our glass ones for measuring the boiled water into!)
  • Teaspoon and Tablespoon
  • Crockpot (optional)
  • Kettle


    • Ingredients

  • 1/2 cup dehydrated celery, or 4 stalks of fresh
  • 1 med sized Onion (for using dehydrated onion see note)
  • 4 garlic cloves (we like more garlic for the medicinal properties, but you can easily reduce this to taste preference)
  • 1/4 cup (approximately) coconut oil
  • 1 teaspoon cumin powder
  • 1 Tablespoon Italian herb blend (or 3/4 teaspoon each of: rosemary, basil, oregano and thyme)
  • Salt and pepper
  • 1 cube beef bouillon (or 1 cube vegetable broth)
  • 2 cups of water
  • 1 can coconut milk 400ml
  • 1 15oz can white beans (For dried beans ** note)
  • 1 15oz can lentils (For dried lentils *** note)
  • 4 medium sized sweet potatoes, peeled (optional) and chopped


    • Directions

    1. Rehydrate dehydrated celery in bowl of water, (or chop and set aside fresh stalks).
    2. Sauté the onions and garlic in the coconut oil until onions are translucent.
    3. Add the cumin and Italian herbs and stir for 1 minute.
    4. Add the can of coconut milk and stir well.
    5. Boil 2 cups of water and dissolve beef bouillon cube. Add to wok.
    6. Add well-rinsed cans of white kidney beans and lentils (or other legumes from your pantry!).
    7. Peel and chop sweet potatoes into 1” cubes and add. Stir well.
    8. Cover and simmer for an hour or put in the crockpot on low for 4-5 hours until supper.
    9. Garnish with your favourite toppings: spring onion, parsley, etc and enjoy!

    Nutrition


    Per 2 cups Serving: 458 calories; 10.8 g fat; 33.4 g carbohydrates; 6.7 g protein; 2.6 mg cholesterol; 495.8 mg sodium.

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