Main Dish Vegetables

All main dish vegetable recipes are:

  • Plant-based, with small amounts of organic, grass-fed meats as options
  • Vegetable based, with small amounts of intact grains, seeds & nuts
  • Minimally processed
    • Free from refined sugars & concentrated sweeteners (natural or otherwise)
    • Flour-free
    • Oil-free (except for negligible amounts of spray oils)
    • Paleo friendly (although legumes and intact grains are included)
  • Gluten-free (as an option)

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Shepard’s Casserole

     Prep Time: 1 hour. Cooking Time: 45 minutes. Yield: 8 servings

4 large (or 8 small) potatoes, peeled and cut into 1-2 inch cubes

1 t. plus 1 t. Mrs. Dash Onion & Herb All-Natural Seasoning Blend, divided

½ t. plus 1/4 t. Himalayan salt (such as Sherpa Pink), divided

Dash of black pepper

½ t. plus 1/2 t. minced garlic, divided

1 t. plus 1/2 t. granulated onion, divided

2 T. unsweetened almond milk

1 large or 2 small onions

¼ c. plus ¼ c. (approx.) low sodium vegetable broth (such as Trader Joe’s Organic Low Sodium Vegetable Broth), divided

2 stalks of celery, finely diced

1 small turnip, diced into ¼-1/2 inch pieces

2 medium carrots, diced into ¼-½ inch pieces

1 large leek, finely diced

(Note: A 16 oz. bag of frozen soup vegetables—such as carrots, peas, corn, green beans, lima beans, okra, celery and onion–can be used in place of the celery, turnip, carrots, and leeks.)

1 c. white mushrooms, sliced into ¾ inch pieces

¼ c. red wine

4 T. tomato paste

1 t. Wizard’s Organic Gluten Free Vegan Worcestershire Sauce

1 T. arrowroot (such as Bob’s Red Mill Arrowroot Starch)

15 oz. jar of diced tomatoes

16 oz. can of garbanzo beans (such as Eden Organic Garbanzo Beans) rinsed and drained

Preheat the oven to 350 degrees. Peel and cut the potatoes. Boil 5-6 cups of water to boil in a medium saucepan. Boil the potatoes until very tender, approx. 20 minutes.

Sauté the onion in 3 T. of broth. Set aside 1/4 of the onions for the mashed potatoes. Add the fresh or frozen vegetables, in the order listed, and half of the spices and sautée on medium, adding broth as needed (approx. 5 m. for frozen and 15 m. for fresh). If using fresh vegetables, keep pan covered when not stirring.

In a small bowl, whisk together ¼ c. vegetable broth, wine, tomato paste, Worcestershire sauce, and arrowroot powder. Add to the vegetables. Add diced tomatoes and garbanzo beans and sautée until thickened, approx. 10 minutes.

Drain potatoes. Add sautéed onions, milk, and remaining spices. Mash with a potato masher or immersion blender.

Transfer the vegetable mixture to a casserole dish. Top with mashed potatoes. Cook uncovered until browned, approximately 45 minutes.

Turkey Shepard’s Casserole:  Add half a pound of grass-fed organic ground turkey after browning the onions.

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Creamy Butternut Squash & Pea Risotto

     Prep Time: 30 minutes. Cooking Time: 15 minutes. Yield: 4 servings. 

Note: This is a variation on Whole Foods Creamy Cashew “Risotto” with Butternut Squash available at The Whole Foods Risotto is delicious as is, but I wanted to make it into a vegetable main dish.  

3 c. fresh butternut squash, peeled and cut into ½-3/4-inch cubes

½ medium onion

¾ c. (approx.) low sodium vegetable broth such as Trader Joe’s Organic Low Sodium Vegetable Broth

3/4 c. cup Cashew Cream (under Staple Recipes)

3/4 c. unsweetened almond milk

1 ½ T. Mrs. Dash Onion & Herb All-Natural Seasoning Blend

1 t. Himalayan salt (such as Sherpa Pink)

1 t. cinnamon

1 ½ c. prepared or frozen brown rice

1 c. frozen peas

½ c. fresh parsley, stems removed, finely chopped

4 T. fresh sage, stems removed, finely chopped

If rice is not pre-prepared, boil according to package instructions.

Bring a large pot of water to a boil. Add 2 cups of the squash and cook until very soft, approx. 10 minutes.

While the squash is cooking, finely chop and sauté the onion in a large ScanPan or skillet in vegetable broth. Add the broth a little at a time, keeping the mixture fairly dry.

Place Cashew Cream, almond milk, Mrs. Dash, Himalayan salt, cinnamon and cooked and drained squash in a Vitamix. Blend until smooth.

Chop the uncooked squash into ¼ to ½ inch pieces.

When the slightly onion is browned, add any remaining broth, uncooked squash, brown rice, cashew mixture and cooked squash mixture, frozen peas, parsley and sage. Simmer, stirring frequently, on medium-low heat until the mixture thickens and the squash is for fork tender, approx. 10 minutes.

Note: Don’t use frozen butternut squash or the chunks will be chewy.


“Breaded” Eggplant Parmesan

Prep Time: 15 minutes if Quinoa ”Bread” Crumbs, Cashew Parmesan and Sweet Marinara are prepared, plus 1 hour and 30 minutes of drying and baking time. Yield: 4 servings.

2 medium uncooked eggplants

½ t. Himalayan salt (such as Sherpa Pink)

1 ½ c. Quinoa ”Bread” Crumbs  (under Staple Recipes)

¼ c. plus 3 T. Cashew Parmesan, divided (under Staple Recipes)

1 T. Mrs. Dash Garlic & Herb All-Natural Seasoning Blend

Trader Joe’s Spanish Organic Extra Virgin Olive Oil Spray (No Propellants)

2 cups Sweet Marinara (under Staple Recipes) or use Engine 2 Classic Tomato Basil Pasta Sauce (available at Whole Foods)

The Quinoa “Bread” Crumbs must be made in advance.

Peel the skin from the eggplants and trim off ends. Slice eggplants vertically into large ¼-½ inch thick slices. Place on a drying rack or paper towel and sprinkle with salt. Let drain for 30 minutes. Blot dry.

Preheat oven to 375°. If not already prepared, make the Cashew Parmesan and Sweet Marinara. Spray 2 baking sheets with Trader Joe’s Spanish Organic Extra Virgin Olive Oil Spray.

Combine the quinoa crumbs, 2 T. of parmesan and seasoning in a pie pan or shallow bowl.

Wipe off any excess salt from the eggplant, spray with olive oil and dip into the quinoa mixture. Place on the prepared baking sheets. Bake eggplant until lightly browned, about 20 to 25 minutes. Flip. Bake until the other side is lightly browned, about 15-20 minutes.

Warm the marinara.

Remove eggplant from oven. Place 4-5 slices of eggplant on each plate and top with marinara. Sprinkle with remaining parmesan.

Serve with steamed peas and cauliflower, topped with marinara.

Click the green Follow button, add your email, and we’ll let you know when more recipes are added to this site.

Please help us improve these recipes, or share your own by clicking Leave a Reply below.

Other recipes we love:

Easy Stuffed Portobello Pizza in a Cashew Basil Cream Sauce. Think there’s no such thing as a delicious grain-free pizza? Only Angela Liddon could have created this.

Easy Weeknight Dinner: Crispy Breaded Tofu Strips & Baked Sweet Potato Fries. (Kids’ Favorite.) From Oh She Glows and Whole Foods. I use Quinoa “Bread” Crumbs (under Staple Recipes) for the breadcrumbs and cornmeal, and arrowroot instead of cornstarch.

Sweet Potato, Black Bean, Spinach, and Pepper Vegan Enchiladas with Cilantro Avocado Cream Sauce. The Oh She Glows website by Angela Liddon. Use Angela’s Enchilada Sauce. I use Trader Joe’s Organic Low Sodium Vegetable broth (instead of oil, butter and flour) to sauté the onions and spices in both recipes. I also use steamed collard greens instead of the tortilla wraps. Don’t bake the collard green enchiladas. I make extra delicious Cilantro Avocado Cream Sauce for veggie burgers and lettuce wraps. (It keeps for a few days.)

Baked Potato Samosas. Happy Herbivore Light & Lean by Lindsay S. Nixon. Page 210. Serve with Vegetable Korma and/or Channa Masala.


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