Tag: vegetarian

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This soup thickens as it sits. If needed, add a little more water or broth.
Serves 6

1 tablespoon extra virgin olive oil
1 onion, chopped
1 red pepper, chopped*
1 large carrot, chopped
3 cloves garlic, minced
1 tablespoon smoked paprika
2 teaspoons ground cumin
salt and pepper, to taste
4 cups vegetable broth* (32 oz. carton)
2 cups water
2 cups diced tomatoes, preferably from a carton or glass jar, with juices
1 cup dry quinoa
1 cup frozen corn*
1 cup frozen peas
Optional Toppings: chopped cilantro, diced avocado, crumbled feta

1. Heat olive oil in a large soup pot over medium heat.
2. Cook onion, red pepper and carrot until crisp tender, stirring occasionally, about 8-10 minutes.
3. Add garlic and spices and cook another minute or so.
4. Add broth, water and tomatoes and bring to a simmer. Cook for 5 minutes.
5. Add quinoa, stir and turn heat to low. Cover and simmer for about 15 minutes until quinoa is done.
6. Add corn and peas and cook another 5 minutes.
7. Check seasoning and add more salt and pepper, if needed.
8. Divide into 6 bowls and serve topped with toppings, if desired.

*I recommend using as many organic ingredients as possible but these are the ones that I think are most important.


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Serves 8-10

1 tablespoon coconut oil or olive oil + more for greasing pan
½ large onion, diced
½ large bell pepper, diced*
1 package sliced mushrooms
1 cup grape tomatoes, halved
2 garlic cloves, minced
2 cups kale or spinach, chopped*
12 eggs
1¼ cup milk*
¾ teaspoon salt + more for salting vegetables
pepper, to taste
5 slices whole grain bread, cut into cubes
½ cup shredded cheddar cheese*
½ cup crumbled feta cheese

1. Heat oil in a large skillet over medium heat.
2. Add onions, peppers and mushrooms and sauté until tender, about 6-8 minutes. Season with salt and pepper, to taste.
3. Add in tomatoes and garlic and cook for 1-2 more minutes, stirring constantly.
4. Stir in kale or spinach and cook for a few minutes or until wilted. Remove from heat and taste to check seasonings.
5. Whisk together eggs, milk, ¾ teaspoon salt and pepper.
6. Put vegetables in bottom of a 9 x 13 baking dish that has a thin layer of olive oil or coconut oil on it.
7. Put bread cubes over vegetables and then sprinkle cheddar cheese evenly over top.
8. Pour egg mixture evenly over the veggies, bread and cheese.
9. Cover and refrigerate overnight.
10. The next day, preheat the oven to 350 and let casserole sit out while oven is preheating.
11. Bake for 40 minutes, covered and then add feta cheese to the top and bake 20 more minutes uncovered.
12. Broil for a few minutes if desired to brown top a little. Watch closely! Enjoy!

*I recommend using as many organic ingredients as possible but these are the ones that I think are most important.

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This frittata is perfect for a weekend morning when you have a little more time to cook. It also saves and reheats well so it works for a busy weekday morning too. You can easily double the recipe and use a 10-12” skillet.

Serves 4

6 eggs
1 tablespoon milk or water
salt and pepper, to taste
1 tablespoon coconut oil
½ small onion, thinly sliced into half circles
1-2 handfuls of kale or baby spinach, chopped
2 oz. goat cheese

1. Preheat oven to 400.
2. Whisk together eggs, milk or water, salt and pepper in a small bowl and set aside.
3. Heat coconut oil in an 8” nonstick ovenproof skillet over medium heat until melted. Cook onion for 5-6 minutes or until tender. Add in kale or spinach and cook until wilted.
4. Pour eggs into skillet with vegetables and stir around for about 1 minute. Leave alone for another minute or so or until the edges are starting to set.
5. Top evenly with goat cheese and put skillet in the oven for 5-7 minutes or until the eggs are almost cooked through. (stick a knife into the center to make sure the eggs are mostly firmed up – they can still be slightly soft)
6. Turn oven to broil and broil for 1-2 minutes to brown the top a little and finish cooking eggs.
7. Remove from oven and let rest for 5 minutes. Loosen egg around the edges with a spatula and then slide onto a cutting board. Cut into wedges. Great hot or room temperature.


*you can use any vegetables or cheese that you like and you can also add meat – there are so many variations








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