Unleashing the power of a plant-based diet will unquestionably improve your heart health. Eating more of these foods will help you lose weight, lower your cholesterol and reduce your risk of cardiovascular disease and chronic heart disease. Here are a few signature plant-based recipes to put you on the path to a healthier heart.
Pasta Primavera
- Yields – 4 servings
- Preparation time – 30 minutes
- Cooking time – 30 minutes
Ingredients
| AMOUNT | |
|---|---|
| Linguine pasta, uncooked | 6-8 ounces |
| Boiling water | 1 1/4 quart |
| Garlic cloves, minced | 1 teaspoon |
| Olive oil | 2 tablespoons |
| Cooking sherry | 3/4 cup |
| Onions, sliced | 1/2 medium onion |
| Green bell peppers, sliced | 1 medium |
| Carrots, fresh, sliced | 3/4 cup |
| Broccoli, fresh, florets | 1 cup |
| Basil, fresh, chopped | 1 tablespoon |
| Lemon juice | 2 tablespoons |
| Lemon peel, zest grated fine | 1/2 teaspoon |
- In a large pot boil water, add Linguine, cook 10 minutes, stir occasionally. Cook till tender but firm. Drain water and rinse. Hold warm for use.
- In a medium pot, saute’ minced garlic in olive oil for one minute. Add sherry and cook for 10 minutes, until liquid is reduced by half.
- Add carrots, onions, broccoli, and peppers to garlic and sherry. Heat until carrots are tender but crisp.
- Add to vegetables- lemon juice, lemon peel and basil cook together, stirring frequently.
- Toss with cooked pasta and serve.
Latin Black Beans
- Yields – Four 1-cup servings
- Preparation time – 10 minutes
- Cooking time – 20 minutes
Ingredients
| AMOUNT | |
|---|---|
| Olive oil | 2 tablespoons |
| Green bell peppers, fresh, minced | 1 medium pepper |
| Garlic cloves, peeled, fresh, minced | 2 teaspoons |
| Yellow onion, chopped | 1 medium onion |
| Black beans with liquid | 20 oz. can |
| Oregano, dried, crushed | 1/4 teaspoon |
| Low sodium Knorr vegetable base | 2 teaspoons |
- In a medium sauce pan, heat olive oil and saute’ garlic, onions and peppers until tender.
- Add black beans, oregano and vegetable base and stir.
- Bring to a boil, lower heat to simmer for 20 minutes.
- Serve over yellow or brown rice.
Chickpea Potato Curry
- Yields – 8 servings
- Preparation time – 15 minutes
- Cooking time – 15 minutes
Ingredients
| AMOUNT | |
|---|---|
| Yukon gold potatoes | 3 lbs. |
| Olive oil | 2 tablespoons |
| Sweet yellow onions, diced | 1 1/2 cups |
| Garlic, peeled and minced | 3 cloves |
| Cumin | 1 teaspoon |
| Curry powder | 4 teaspoons |
| Garam masala | 3/4 tablespoon |
| Ginger root, minced | 1 ounce |
| Salt | 1 teaspoon |
| Canned tomatoes, diced | 15 ounces |
| Garbanzo beans, drained and rinsed | 15 ounces |
| Frozen green peas | 15 ounces |
| Vegetable stock | 1 quart |
| Coconut milk | 14 ounces |
- Boil potatoes until just tender. Drain and set aside.
- Heat oil in a skillet. Stir in onions and garlic and sauté until translucent. Add cumin, cayenne, curry, garam masala, ginger and salt, and cook for 2 minutes.
- Add tomatoes, beans, peas and potatoes
- Pour in coconut milk and vegetable stock. Simmer for 10 minutes. Serve over brown rice.
Lentil Bolognese
- Yields – 6-8 1-cup servings
- Preparation time – 10 minutes
- Cooking time – 1 hour and 10 minutes
Ingredients
| AMOUNT | |
|---|---|
| Olive oil | 2 tablespoons |
| Sweet onion, chopped | 1 cup |
| Carrots, chopped | 2 cups |
| Garlic, minced | 2 cloves |
| Italian seasoning | 2 tablespoons |
| Tomato paste | 1/4 cup |
| Tomato purée | Two 28-ounce cans |
| Salt | 2 teaspoons |
| Black pepper | 1/2 teaspoon |
| Water | 2 cups |
| Balsamic vinegar | 1 tablespoon |
- In a large pan, heat olive oil and sauté the onions and carrots until soft and onions are golden, about 10 minutes.
- Add the garlic and Italian seasoning and cook a minute. Add the tomato paste and cook, stirring until the paste is caramelized, about 5 minutes.
- Add the tomato purée, cooked lentils and season with salt and black pepper. Cover and simmer for 1 hour until lentils are tender.
- Serve over pasta or rice.