Author: musteatfood

Getting started on a healthy eating journey can be overwhelming, especially when you’re not sure where to begin. With all the conflicting diet advice and confusing nutrition labels out there, it’s easy to feel like you need a doctorate in nutrition to make informed choices. But what if you could simplify your approach to eating clean and delicious food? What if you had a collection of easy-to-make recipes that would fuel your body without breaking the bank or sacrificing flavor?

In this article, we’re excited to share 20 simple clean eating recipes perfect for beginners. From hearty stir-fries to protein-packed omelets, these recipes are designed to be quick, easy, and accessible – even on a busy day. Whether you’re looking to boost your energy levels, support your weight loss goals, or simply feel good in your own skin, we’ve got you covered with our collection of clean eating recipes that will make healthy eating a breeze.

Easy Quinoa and Vegetable Stir-Fry

Whip up a healthy and flavorful stir-fry with quinoa, colorful vegetables, and savory seasonings. This recipe is perfect for a quick weeknight dinner or a nutritious meal prep option.

Ingredients:

– 1 cup cooked quinoa
– 2 tablespoons vegetable oil
– 1 small onion, thinly sliced
– 2 cloves garlic, minced
– 1 red bell pepper, diced
– 1 cup broccoli florets
– 1 cup carrots, peeled and grated
– 2 teaspoons soy sauce
– 1 teaspoon sesame oil
– Salt and pepper to taste
– Chopped green onions for garnish (optional)

Instructions:

1. Heat oil in a large skillet or wok over medium-high heat.
2. Add onion and garlic; cook until onion is translucent, about 3-4 minutes.
3. Add bell pepper, broccoli, and carrots; cook for an additional 4-5 minutes, stirring frequently, until vegetables are tender-crisp.
4. Stir in cooked quinoa, soy sauce, and sesame oil. Season with salt and pepper to taste.
5. Serve hot, garnished with green onions if desired.

Cooking Time: 15-20 minutes

Baked Lemon Herb Chicken with Sweet Potatoes

A bright and flavorful dish perfect for a weeknight dinner or special occasion. This recipe combines the warmth of sweet potatoes with the zesty goodness of lemon and herbs, all in one easy-to-make package.

Ingredients:

– 4 boneless, skinless chicken breasts
– 2 large sweet potatoes, peeled and cubed
– 1/4 cup olive oil
– 2 lemons, juiced (about 2 tablespoons)
– 2 cloves garlic, minced
– 1 tablespoon chopped fresh rosemary
– 1 teaspoon dried thyme
– Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. In a large bowl, whisk together olive oil, lemon juice, garlic, rosemary, and thyme.
3. Add the chicken breasts to the marinade, turning to coat evenly. Let sit for at least 30 minutes.
4. Line a baking sheet with parchment paper. Place sweet potato cubes on one half of the sheet and chicken breasts on the other.
5. Bake for 45-50 minutes or until chicken is cooked through and sweet potatoes are tender.
6. Serve hot, garnished with fresh rosemary if desired.

Cooking Time: 45-50 minutes

Avocado and Chickpea Salad

A refreshing twist on traditional salads, this recipe combines the creamy richness of avocado with the nutty flavor of chickpeas. Perfect for a quick lunch or light dinner.

Ingredients:

– 2 ripe avocados, diced
– 1 can chickpeas (15 oz), drained and rinsed
– 1/4 cup red onion, thinly sliced
– 1/4 cup chopped fresh cilantro
– 2 tablespoons freshly squeezed lime juice
– Salt and pepper to taste

Instructions:

1. In a large bowl, combine diced avocado, chickpeas, red onion, and cilantro.
2. Squeeze the lime juice over the top and toss gently to combine.
3. Season with salt and pepper to taste.
4. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
5. Serve chilled.

Cooking Time: 10 minutes

Spinach and Mushroom Omelette

Start your day with a flavorful and nutritious omelette packed with spinach, mushrooms, and cheese. This simple recipe is perfect for a quick breakfast or brunch.

Ingredients:

– 2 large eggs
– 1/2 cup fresh spinach leaves, chopped
– 1/2 cup sliced mushrooms (button or cremini)
– 1 tablespoon butter
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1/4 cup shredded cheddar cheese

Instructions:

1. In a small bowl, whisk together eggs and a pinch of salt.
2. Heat the butter in a medium non-stick skillet over medium heat.
3. Add mushrooms and cook until they release their moisture and start to brown (about 3-4 minutes).
4. Pour in the egg mixture and cook until the edges start to set (about 1 minute).
5. Sprinkle chopped spinach and shredded cheese on half of the omelette.
6. Fold the other half over the filling.
7. Cook for an additional 30 seconds to 1 minute, until the cheese is melted and the eggs are cooked through.

Cooking Time: 8-10 minutes

Roasted Garlic Cauliflower Rice

Transform cauliflower into a delicious and healthy “rice” by roasting it with aromatic garlic. This recipe is perfect for low-carb diets, paleo eaters, or anyone looking to mix up their usual side dish routine.

Ingredients:

– 1 head of cauliflower
– 2 cloves of garlic, peeled and separated into individual pieces
– 2 tablespoons olive oil
– Salt and pepper to taste
– Optional: lemon wedges for serving

Instructions:

1. Preheat oven to 425°F (220°C).
2. Rinse the cauliflower and remove the leaves and stem. Cut it into florets.
3. Toss the cauliflower with olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes, or until tender and lightly browned.
4. Meanwhile, toss the garlic pieces with olive oil, salt, and pepper on a separate baking sheet. Roast for 15-20 minutes, or until golden brown and fragrant.
5. Once the cauliflower is done, allow it to cool slightly. Then, pulse it in a food processor until it resembles rice.
6. Add roasted garlic to the cauliflower “rice” and toss to combine.
7. Serve hot, with lemon wedges on the side if desired.

Cooking Time: 40-50 minutes

Grilled Salmon with Asparagus

Elevate your dinner game with this simple yet impressive recipe that combines the flavors of grilled salmon and roasted asparagus. Perfect for a quick weeknight meal or a special occasion.

Ingredients:

– 4 salmon fillets (6 oz each)
– 1 pound fresh asparagus, trimmed
– 2 tbsp olive oil
– 2 tbsp lemon juice
– 1 tsp garlic powder
– Salt and pepper to taste

Instructions:

1. Preheat grill to medium-high heat.
2. In a small bowl, mix together olive oil, lemon juice, and garlic powder.
3. Place salmon fillets in a shallow dish and brush with the marinade.
4. Season with salt and pepper to taste.
5. Grill salmon for 4-6 minutes per side, or until cooked through.
6. Meanwhile, toss asparagus with olive oil, salt, and pepper.
7. Grill asparagus for 3-5 minutes, or until tender and slightly charred.
8. Serve grilled salmon with roasted asparagus and enjoy!

Cooking Time: 12-15 minutes

Berry Chia Seed Pudding

Combine the nutritional benefits of chia seeds with the natural sweetness of berries to create a delicious and nutritious pudding. This recipe is perfect for a quick breakfast, snack, or dessert.

Ingredients:

– 1/2 cup chia seeds
– 1 cup mixed berries (such as blueberries, strawberries, raspberries)
– 1/4 cup unsweetened almond milk
– 2 tablespoons honey
– Pinch of salt

Instructions:

1. In a small bowl, mix together chia seeds and almond milk. Stir well to combine.
2. Add honey and salt to the mixture. Stir until dissolved.
3. Refrigerate the mixture for at least 30 minutes or overnight to allow the chia seeds to gel.
4. Just before serving, stir in the mixed berries. You can adjust the amount of berries to your liking.
5. Serve chilled and enjoy!

Cooking Time: 30 minutes (or overnight)

Turkey and Kale Stuffed Bell Peppers

This recipe combines the flavors of turkey, kale, and bell peppers in a healthy and delicious meal perfect for a weeknight dinner or special occasion. The sweetness of the bell peppers pairs well with the savory taste of the turkey and kale.

Ingredients:

– 4 large bell peppers, any color
– 1 pound ground turkey
– 1 cup chopped kale
– 1/2 cup cooked white rice
– 1 tablespoon olive oil
– 1 onion, finely chopped
– 1 teaspoon paprika
– Salt and pepper to taste
– 1/4 cup shredded cheddar cheese (optional)

Instructions:

1. Preheat oven to 375°F.
2. Cut the tops off the bell peppers and remove seeds and membranes. Place them in a baking dish.
3. In a large skillet, cook the turkey, onion, paprika, salt, and pepper over medium-high heat until browned, breaking into small pieces.
4. Add the cooked rice, chopped kale, and olive oil to the skillet. Cook until the kale is wilted.
5. Stuff each bell pepper with the turkey mixture and top with shredded cheese (if using).
6. Cover the baking dish with aluminum foil and bake for 30 minutes. Remove the foil and continue baking for an additional 15-20 minutes, or until the peppers are tender.

Cooking Time: 45-50 minutes

Zucchini Noodles with Pesto

Elevate your pasta game with this refreshing summer twist! By using zucchinis as noodles, you’ll enjoy a lighter and healthier take on the classic pesto dish.

Ingredients:

– 2 medium zucchinis
– 1/4 cup freshly made pesto (homemade or store-bought)
– 1/4 cup grated Parmesan cheese
– Salt and pepper to taste
– Fresh basil leaves, chopped (optional)

Instructions:

1. Preheat your spiralizer or a vegetable peeler to create zucchini noodles.
2. In a large skillet, cook the zucchini noodles over medium-high heat for 3-4 minutes, or until they’re slightly tender and still crisp.
3. Add pesto, Parmesan cheese, salt, and pepper to the skillet. Toss the zucchini noodles with the sauce until well coated.
4. Serve immediately, garnished with chopped basil leaves if desired.

Cooking Time: 10-12 minutes

Lentil and Vegetable Soup

This hearty and nutritious soup is a perfect way to warm up on a chilly day. Made with red lentils, aromatic vegetables, and a hint of spice, this recipe is sure to become a staple in your kitchen.

Ingredients:

– 1 cup dried red lentils
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 2 carrots, peeled and chopped
– 2 celery stalks, chopped
– 1 can diced tomatoes (14.5 oz)
– 4 cups vegetable broth
– 1 teaspoon dried thyme
– Salt and pepper to taste

Instructions:

1. Heat the olive oil in a large pot over medium heat.
2. Add the onion, garlic, carrots, and celery; cook until vegetables are tender, about 8 minutes.
3. Add the lentils, diced tomatoes, vegetable broth, and thyme. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until lentils are tender.
4. Season with salt and pepper to taste.
5. Serve hot, garnished with chopped fresh herbs if desired.

Cooking Time: 45-50 minutes

Overnight Oats with Almond Butter

Start your day with a nutritious and delicious breakfast that’s ready when you are! This recipe combines the creamy richness of almond butter with the comfort of warm oats, perfect for a chilly morning.

Ingredients:

– 1/2 cup rolled oats
– 1/2 cup unsweetened almond milk
– 2 tablespoons almond butter
– 1 tablespoon honey or maple syrup (optional)
– Pinch of salt
– Toppings: sliced banana, shredded coconut, chia seeds, or chopped nuts (optional)

Instructions:

1. In a jar or container, combine oats, almond milk, and salt. Stir until well combined.
2. Add the almond butter and mix until smooth.
3. If desired, add honey or maple syrup and stir to combine.
4. Refrigerate overnight for 8 hours or longer.
5. Top with your preferred toppings, if using, and serve chilled.

Cooking Time: None! This recipe is prepared ahead of time, so just grab and go!

Baked Cod with Mediterranean Salsa

Elevate your seafood game with this flavorful and healthy recipe that combines tender cod with a zesty Mediterranean salsa. Perfect for a quick weeknight dinner or a special occasion.

Ingredients:

– 4 cod fillets (6 oz each)
– 1/2 cup olive oil
– 2 lemons, juiced
– 2 cloves garlic, minced
– 1 tsp dried oregano
– Salt and pepper to taste
– Mediterranean Salsa ingredients:
+ 1 can (14.5 oz) diced tomatoes
+ 1/4 cup chopped fresh parsley
+ 1/4 cup crumbled feta cheese
+ 2 tbsp extra-virgin olive oil
+ 1 tsp lemon zest
+ Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place cod fillets on the baking sheet, drizzle with olive oil, and season with salt, pepper, garlic, and oregano.
4. Bake for 12-15 minutes or until cooked through.
5. Meanwhile, mix Mediterranean Salsa ingredients in a bowl.
6. Serve cod with Mediterranean Salsa spooned over top.

Cooking Time: 15 minutes

Quinoa-Stuffed Acorn Squash

This recipe combines the nutty flavor of quinoa with the natural sweetness of roasted acorn squash, making for a nutritious and delicious side dish. Perfect for a cozy fall or winter evening.

Ingredients:

– 2 medium-sized acorn squash
– 1 cup cooked quinoa
– 1 tablespoon olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 teaspoon cumin
– Salt and pepper to taste
– Optional: chopped fresh cilantro for garnish

Instructions:

1. Preheat oven to 400°F (200°C).
2. Cut the acorn squash in half lengthwise and scoop out the seeds.
3. In a bowl, mix cooked quinoa with olive oil, onion, garlic, cumin, salt, and pepper.
4. Divide the quinoa mixture among the two squash halves, spooning it into the cavities.
5. Place the stuffed squash on a baking sheet lined with parchment paper and roast for 45-50 minutes, or until the squash is tender.

Cooking Time: 45-50 minutes

Greek Yogurt with Honey and Walnuts

This simple yet satisfying snack is perfect for a quick energy boost or as a healthy dessert option. With the creamy texture of Greek yogurt, the sweetness of honey, and the crunch of walnuts, you’ll be hooked from the first bite.

Ingredients:

– 1 cup Greek yogurt
– 2 tablespoons pure honey
– 1/4 cup chopped walnuts
– Pinch of salt (optional)

Instructions:

1. In a small bowl, combine Greek yogurt and honey. Mix until smooth.
2. Stir in chopped walnuts.
3. Add a pinch of salt if desired for an extra burst of flavor.
4. Serve immediately and enjoy!

Cooking Time: None! This recipe is ready to go in just 5 minutes.

Black Bean and Sweet Potato Tacos

This recipe combines the natural sweetness of roasted sweet potatoes with the savory flavor of black beans, all wrapped up in a crispy taco shell. Perfect for a quick and easy dinner or lunch on-the-go!

Ingredients:

– 2 large sweet potatoes
– 1 can black beans, drained and rinsed
– 1 tablespoon olive oil
– 1 small onion, diced
– 1 clove garlic, minced
– 1 teaspoon cumin
– Salt and pepper to taste
– 8-10 taco shells
– Optional toppings: avocado, sour cream, salsa, shredded cheese, cilantro

Instructions:

1. Preheat oven to 400°F (200°C). Pierce sweet potatoes with a fork several times and roast for 45-50 minutes, or until tender.
2. In a large skillet, heat olive oil over medium-high. Add onion and garlic; cook until softened, about 3-4 minutes.
3. Add black beans, cumin, salt, and pepper to the skillet. Cook, stirring occasionally, for an additional 5 minutes.
4. Warm taco shells according to package instructions.
5. Assemble tacos by filling shells with roasted sweet potatoes, black bean mixture, and desired toppings.

Cooking Time: 1 hour 15 minutes (including roasting time)

Fresh Mango and Spinach Smoothie

This refreshing smoothie combines the sweetness of ripe mango with the nutritional benefits of spinach, making it a perfect blend for a healthy breakfast or post-workout snack. With its vibrant green color and delicious flavor, you’ll be hooked from the first sip!

Ingredients:

– 1 ripe mango, diced
– 2 cups fresh spinach leaves
– 1/2 cup plain Greek yogurt
– 1 tablespoon honey
– 1/2 teaspoon vanilla extract
– Ice cubes (optional)

Instructions:

1. Add all ingredients to a blender and blend until smooth.
2. Taste and adjust sweetness as needed by adding more honey.
3. Pour into glasses and serve immediately.
4. If desired, add ice cubes and blend until frosty.

Cooking Time: None! Simply blend and enjoy!

Roasted Brussels Sprouts with Balsamic Glaze

A sweet and tangy twist on a classic side dish, this recipe brings out the natural sweetness of Brussels sprouts while adding depth and richness from the balsamic glaze.

Ingredients:

– 1 pound Brussels sprouts, trimmed and halved
– 2 tablespoons olive oil
– Salt and pepper to taste
– 1/4 cup balsamic vinegar
– 2 tablespoons honey

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss Brussels sprouts with olive oil, salt, and pepper on a baking sheet.
3. Roast for 20-25 minutes or until tender and caramelized.
4. While the Brussels sprouts are roasting, combine balsamic vinegar and honey in a small saucepan.
5. Bring to a simmer over medium heat and cook until reduced by half (about 5-7 minutes).
6. Remove Brussels sprouts from the oven and toss with the balsamic glaze.
7. Serve hot, garnished with chopped fresh herbs if desired.

Cooking Time: 25-30 minutes

Whole Grain Buddha Bowl with Tahini Dressing

This recipe combines wholesome ingredients with a creamy tahini dressing, creating a nutritious and filling bowl that’s perfect for any meal. With its mix of fiber-rich whole grains, protein-packed edamame, and flavorful vegetables, this dish is sure to satisfy your cravings.

Ingredients:

– 1 cup cooked brown rice
– 1/2 cup cooked quinoa
– 1 cup mixed roasted vegetables (such as broccoli, carrots, and sweet potatoes)
– 1/4 cup cooked edamame
– 2 tablespoons tahini
– 2 tablespoons lemon juice
– 1 tablespoon honey
– Salt and pepper to taste
– Fresh cilantro leaves for garnish

Instructions:

1. Cook the brown rice and quinoa according to package instructions.
2. Roast the mixed vegetables in the oven with a drizzle of olive oil until tender.
3. In a small bowl, whisk together tahini, lemon juice, and honey until smooth.
4. Assemble the Buddha bowls by dividing cooked grains between two bowls, topping with roasted vegetables, edamame, and a drizzle of tahini dressing.
5. Season with salt and pepper to taste, and garnish with fresh cilantro leaves.

Cooking Time: 30-40 minutes

Herbed Grilled Shrimp Skewers

Elevate your summer gatherings with these flavorful and easy-to-make shrimp skewers, bursting with fresh herbs and a hint of Mediterranean flair. Perfect for a quick weeknight dinner or a crowd-pleasing party appetizer.

Ingredients:

– 1 pound large shrimp, peeled and deveined
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1 tablespoon chopped fresh parsley
– 1 tablespoon chopped fresh dill
– 1 teaspoon lemon zest
– Salt and pepper to taste
– 10-12 bamboo skewers, soaked in water for 30 minutes

Instructions:

1. Preheat grill to medium-high heat.
2. In a large bowl, whisk together olive oil, garlic, parsley, dill, lemon zest, salt, and pepper.
3. Add shrimp to the marinade and toss to coat; let sit for at least 15 minutes or up to 30 minutes in the refrigerator.
4. Thread shrimp onto skewers, leaving a small space between each piece.
5. Grill skewers for 2-3 minutes per side, or until shrimp are pink and cooked through.
6. Serve immediately with your favorite sides or as an appetizer.

Cooking Time: 6-8 minutes

Apple Cinnamon Cottage Cheese Bowl

Start your day with a delicious and healthy breakfast bowl that combines the creaminess of cottage cheese with the sweetness of apples and cinnamon. This recipe is perfect for a quick and easy morning meal.

Ingredients:

– 1 cup cottage cheese
– 1/2 cup diced apple (such as Granny Smith or Gala)
– 1 tablespoon honey
– 1/4 teaspoon ground cinnamon
– Pinch of salt

Instructions:

1. In a small bowl, mix together the cottage cheese and honey until smooth.
2. Add the diced apple to the cottage cheese mixture and stir until combined.
3. Sprinkle the cinnamon and salt over the top of the mixture.
4. Serve immediately and enjoy!

Cooking Time: 5 minutes

Summary

Start your clean eating journey with these simple and delicious recipes perfect for beginners. From classic dishes like quinoa stir-fry and baked chicken, to healthy twists on comfort foods like sweet potato tacos and black bean bowls, this collection has something for everyone. With a focus on whole grains, lean proteins, and plenty of veggies, these recipes will help you develop healthy habits that taste amazing. Whether you’re looking for quick weeknight meals or nutritious breakfast options, these 20 simple recipes are a great place to start your clean eating journey.

As we enter the season of Lent, many of us are looking for ways to nourish both our bodies and souls. For those who follow the Orthodox tradition, this means abstaining from meat, dairy products, and other animal-derived foods during certain days of the week. But that doesn’t mean sacrificing flavor or variety! In fact, Orthodox Lenten cuisine is renowned for its rich flavors, vibrant colors, and hearty portions.

In this article, we’ll be exploring 20 delicious and nutritious Orthodox Lenten recipes that are perfect for a healthy and fulfilling fast. From classic dishes like moussaka and borscht to innovative twists on traditional favorites, these recipes are sure to satisfy your cravings while also honoring the spirit of Lent. So without further ado, let’s dive into our list of tasty Orthodox Lenten recipes!

Lenten Moussaka with Eggplant and Potatoes

Lenten Moussaka with Eggplant and Potatoes: A Delicious Twist on a Classic Greek Dish

This vegetarian version of moussaka replaces the traditional ground beef with eggplant and potatoes, making it a perfect option for Lent. The result is a rich, flavorful dish that’s sure to please even the most devoted meat-eaters.

Ingredients:

– 2 large eggplants, sliced into 1/4-inch thick rounds
– 2-3 large potatoes, peeled and thinly sliced
– 1 onion, finely chopped
– 2 cloves of garlic, minced
– 1 cup grated Parmesan cheese
– 1 cup bechamel sauce (see below for recipe)
– Salt and pepper to taste
– Olive oil for brushing

Instructions:

1. Preheat oven to 375°F (190°C).
2. Brush the eggplant slices with olive oil and season with salt and pepper.
3. In a large skillet, cook the eggplant slices over medium heat until they’re tender and lightly browned.
4. In a separate pot, boil the potatoes until they’re slightly tender.
5. In a 9×13-inch baking dish, create a layer of cooked eggplant, followed by a layer of potatoes, then a sprinkle of Parmesan cheese.
6. Repeat this process until all ingredients are used up, finishing with a layer of bechamel sauce on top.
7. Bake for 30-40 minutes or until the sauce is golden brown and bubbly.

Bechamel Sauce:

– 2 tablespoons butter
– 2 tablespoons all-purpose flour
– 1 cup milk
– Salt to taste

Cook the butter and flour in a saucepan over medium heat, whisking constantly. Gradually add the milk, whisking until smooth. Season with salt to taste.

Vegan Lenten Cabbage Rolls with Rice and Herbs

Vegan Lenten Cabbage Rolls with Rice and Herbs: A flavorful and nutritious plant-based twist on traditional cabbage rolls, perfect for a meatless lenten meal.

Ingredients:

– 1 medium head of cabbage, cored and thinly sliced
– 1 cup cooked white rice
– 1/2 cup vegan filling (such as tofu, tempeh, or seitan), crumbled
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1 teaspoon dried thyme
– 1/4 teaspoon paprika
– Salt and pepper to taste
– Fresh parsley, chopped (optional)

Instructions:

1. Preheat oven to 375°F (190°C).
2. In a large skillet, heat olive oil over medium-high. Add garlic and cook for 1 minute.
3. Add sliced cabbage and cook until slightly softened, about 5 minutes.
4. In a separate bowl, mix cooked rice with crumbled filling, thyme, paprika, salt, and pepper.
5. To assemble rolls, lay a cabbage leaf flat on a surface. Place 1/4 cup of the rice mixture in the center. Fold stem end over filling, then roll up tightly. Repeat with remaining leaves and filling.
6. Arrange rolls seam-side down in a baking dish. Bake for 25-30 minutes or until golden brown.

Cooking Time: 45-50 minutes

Greek Lenten Fasolada (White Bean Soup)

A hearty and comforting soup made with white beans, vegetables, and aromatic spices, traditionally served during the Greek Orthodox Lenten season.

Ingredients:

– 1 cup dried navy beans, soaked overnight and drained
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 carrot, chopped
– 1 celery stalk, chopped
– 1 can (14.5 oz) diced tomatoes
– 4 cups vegetable broth
– 1 teaspoon ground cumin
– Salt and pepper, to taste
– Fresh parsley, chopped (optional)

Instructions:

1. In a large pot, heat the olive oil over medium heat.
2. Add the onion, garlic, carrot, and celery; cook until the vegetables are tender, about 5 minutes.
3. Add the soaked navy beans, diced tomatoes, vegetable broth, cumin, salt, and pepper.
4. Bring to a boil, then reduce the heat and simmer for 1 hour, or until the beans are tender.
5. Serve hot, garnished with chopped parsley if desired.

Cooking Time: 1 hour

Russian Lenten Borscht with Beets and Cabbage

A classic Russian soup that’s a staple during the Lenten season, this hearty borscht is made with beets, cabbage, and a medley of vegetables. Perfect for a cold winter’s day.

Ingredients:

– 2 medium beets
– 1 head of cabbage, chopped
– 2 carrots, peeled and grated
– 2 celery stalks, sliced
– 1 onion, finely chopped
– 4 cups vegetable broth
– 1 can (14.5 oz) diced tomatoes
– 1 tsp sugar
– Salt and pepper, to taste
– Fresh dill, for garnish

Instructions:

1. Preheat oven to 425°F (220°C).
2. Wrap beets in foil and roast for 45 minutes, or until tender.
3. In a large pot, sauté onion, carrots, celery, and cabbage in a little water until the vegetables are tender.
4. Add roasted beets, vegetable broth, diced tomatoes, sugar, salt, and pepper to the pot. Stir well.
5. Simmer for 20-25 minutes or until the soup has thickened slightly.
6. Taste and adjust seasoning as needed.
7. Serve hot, garnished with fresh dill.

Cooking Time: 1 hour 15 minutes

Lenten Dolmades (Stuffed Grape Leaves)

Dolmades, also known as stuffed grape leaves, are a traditional Turkish dish that’s perfect for Lenten celebrations. These flavorful and aromatic rolls are filled with a mix of rice, herbs, and spices, making them a delicious and satisfying meal.

Ingredients:

– 20-25 grape leaves (fresh or jarred)
– 1 cup cooked white rice
– 1/2 cup chopped fresh parsley
– 1/4 cup chopped fresh dill
– 1/4 cup chopped scallions (green onions)
– 1/2 teaspoon paprika
– Salt and pepper to taste
– 2 tablespoons olive oil

Instructions:

1. Prepare the grape leaves by blanching them in boiling water for 30 seconds. Then, submerge them in an ice bath to stop the cooking process.
2. In a large bowl, combine cooked rice, chopped herbs, paprika, salt, and pepper. Mix well.
3. Lay a grape leaf flat on a work surface, with the stem end facing you. Place about 1 tablespoon of the rice mixture onto the center of the leaf.
4. Fold the stem end over the filling, then fold in the sides and roll up the dolma to form a neat package. Repeat with the remaining leaves and filling.
5. Heat the olive oil in a large saucepan over medium heat. Place the dolmades seam-side down in the pan, leaving some space between each one.
6. Cook the dolmades for 10-12 minutes on each side, or until they’re golden brown and crispy.
7. Serve warm or at room temperature.

Cooking Time: 20-25 minutes

Lenten Spinach and Potato Piroshki

These delicate pastries are a perfect treat for Lent, filled with the rich flavors of spinach, potato, and cheese.

Ingredients:

– 1 package of puff pastry, thawed
– 1 large potato, peeled and diced
– 2 cups fresh spinach leaves
– 1/4 cup grated cheddar cheese
– Salt and pepper to taste
– Egg, beaten (for brushing pastry)

Instructions:

1. Preheat oven to 375°F (190°C).
2. In a pan, sauté the potato and spinach with salt and pepper until tender.
3. Roll out puff pastry on a floured surface to about 1/4 inch thickness.
4. Spoon small mounds of potato-spinach mixture onto one half of the pastry, leaving a 1/2 inch border.
5. Fold the other half over the filling and press edges together with a fork.
6. Brush tops with beaten egg for glaze.
7. Bake for 20-25 minutes or until golden brown.

Cooking Time: 20-25 minutes

Vegan Lenten Mushroom Stroganoff

This hearty, plant-based take on the classic dish is a perfect solution for a comforting and satisfying meal during the lenten season. With sautéed mushrooms, tender lentils, and a rich vegan sour cream sauce, this recipe will become a new favorite.

Ingredients:

– 1 cup cooked lentils
– 2 cups mixed mushrooms (such as cremini, shiitake, and oyster), sliced
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon paprika
– 1/2 teaspoon dried thyme
– 1/4 cup vegan sour cream (such as soy or almond-based)
– Salt and pepper to taste
– Fresh parsley, chopped (optional)

Instructions:

1. Heat the olive oil in a large skillet over medium-high heat.
2. Add the onion and garlic; cook until softened, about 3 minutes.
3. Add the mushrooms and cook until they release their moisture and start to brown, about 5-7 minutes.
4. Stir in paprika and thyme; cook for 1 minute.
5. Add the cooked lentils and vegan sour cream; stir until well combined.
6. Season with salt and pepper to taste.
7. Serve hot, garnished with chopped parsley if desired.

Cooking Time: About 20-25 minutes

Lenten Chickpea and Vegetable Stew

A hearty and comforting stew perfect for a Lenten meal, packed with protein-rich chickpeas, fiber-filled vegetables, and aromatic spices.

Ingredients:

– 1 can chickpeas (14.5 oz)
– 2 medium carrots, peeled and sliced
– 2 stalks celery, chopped
– 1 large red bell pepper, seeded and chopped
– 1 small onion, chopped
– 3 cloves garlic, minced
– 4 cups vegetable broth
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika (optional)
– Salt and pepper to taste
– Fresh parsley or cilantro for garnish (optional)

Instructions:

1. In a large pot, sauté the onion, garlic, carrots, celery, and red bell pepper in a little water until tender.
2. Add the chickpeas, vegetable broth, cumin, smoked paprika (if using), salt, and pepper. Stir to combine.
3. Bring the mixture to a simmer, then reduce heat and let cook for 20-25 minutes or until the vegetables are very tender.
4. Taste and adjust seasoning as needed.
5. Serve hot, garnished with fresh parsley or cilantro if desired.

Cooking Time: 20-25 minutes

Lenten Stuffed Bell Peppers with Quinoa

Lenten Stuffed Bell Peppers with Quinoa

These vibrant bell peppers are filled with a nutritious and flavorful mixture of quinoa, lentils, and vegetables, making for a satisfying and healthy meal.

Ingredients:

– 4 bell peppers, any color
– 1 cup cooked quinoa
– 1 cup cooked lentils
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 cup frozen spinach, thawed and drained
– 1/4 cup chopped fresh parsley
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: 1/4 cup crumbled feta cheese (vegetarian) or 1/4 cup grated cheddar cheese (non-vegetarian)

Instructions:

1. Preheat oven to 375°F.
2. Cut the tops off the bell peppers and remove seeds and membranes. Place them in a baking dish.
3. In a large bowl, combine quinoa, lentils, onion, garlic, spinach, and parsley. Season with salt and pepper to taste.
4. Stuff each bell pepper with the quinoa mixture, filling as full as possible.
5. Drizzle olive oil over the peppers and cover with aluminum foil.
6. Bake for 30 minutes, then remove the foil and continue baking for an additional 15-20 minutes, until the bell peppers are tender.

Cooking Time: 45-50 minutes

Greek Lenten Lentil Soup (Fakes)

A hearty and comforting soup perfect for a warm meal during the Lenten season, this Greek-inspired lentil soup is made with red lentils, aromatic spices, and a touch of tomato flavor.

Ingredients:

– 1 cup dried red lentils, rinsed and drained
– 4 cups vegetable broth
– 1 large onion, chopped
– 3 cloves garlic, minced
– 2 carrots, peeled and chopped
– 2 celery stalks, chopped
– 1 can (14.5 oz) diced tomatoes
– 1 tsp dried oregano
– Salt and pepper, to taste
– Fresh parsley, chopped (optional)

Instructions:

1. In a large pot, sauté the onion, garlic, carrots, and celery in a little water until the vegetables are tender.
2. Add the lentils, vegetable broth, diced tomatoes, oregano, salt, and pepper.
3. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until the lentils are tender.
4. Serve hot, garnished with chopped parsley if desired.

Cooking Time: 45-50 minutes

Lenten Coconut Curry with Vegetables

This flavorful curry is a perfect addition to your Lenten meal rotation, packed with tender vegetables and creamy coconut sauce.

Ingredients:
– 1 tablespoon olive oil
– 1 onion, diced
– 2 cloves garlic, minced
– 1 cup mixed vegetables (bell peppers, carrots, potatoes, zucchini)
– 1 can (14 oz) diced tomatoes
– 1/2 cup coconut milk
– 1 teaspoon curry powder
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)

Instructions:

1. Heat oil in a large skillet over medium heat. Add onion and garlic; cook until softened, about 3 minutes.
2. Add mixed vegetables and cook until they start to tenderize, about 5 minutes.
3. Stir in curry powder and cook for 1 minute.
4. Add diced tomatoes and coconut milk. Bring to a simmer and let cook for 10-12 minutes or until the sauce has thickened slightly.
5. Season with salt and pepper to taste.
6. Garnish with fresh cilantro leaves, if desired.

Cooking Time: 20-22 minutes

Lenten Pumpkin and Lentil Curry

A hearty and flavorful vegetarian curry perfect for the Lenten season. This recipe combines the warmth of pumpkin with the comforting familiarity of lentils, all wrapped up in a rich and aromatic spice blend.

Ingredients:

– 1 medium onion, chopped
– 2 cloves garlic, minced
– 1 cup red or brown lentils, rinsed and drained
– 1 cup canned pumpkin puree
– 1 tablespoon curry powder
– 1 teaspoon ground cumin
– 1/2 teaspoon turmeric
– 1/2 teaspoon paprika
– Salt and pepper, to taste
– 2 cups vegetable broth
– 1 can (14 oz) diced tomatoes
– Fresh cilantro, chopped (optional)

Instructions:

1. Heat oil in a large pot over medium heat. Add onion and cook until softened, about 5 minutes.
2. Add garlic and cook for an additional minute.
3. Add lentils, pumpkin puree, curry powder, cumin, turmeric, paprika, salt, and pepper. Cook for 1-2 minutes, stirring constantly.
4. Add vegetable broth and diced tomatoes. Bring to a simmer.
5. Reduce heat to low and cook, covered, for 30-40 minutes or until lentils are tender.
6. Taste and adjust seasoning as needed.
7. Garnish with chopped cilantro, if desired.

Cooking Time: 45-50 minutes

Roasted Vegetable Lenten Platter

A hearty and flavorful vegetarian dish perfect for a weeknight dinner or special occasion. This recipe showcases the natural sweetness of roasted vegetables paired with creamy lentils.

Ingredients:

– 1 cup brown or green lentils, rinsed and drained
– 2 tablespoons olive oil
– 1 large onion, peeled and chopped
– 2 cloves garlic, minced
– 2 medium carrots, peeled and chopped
– 2 medium zucchinis, chopped
– 1 red bell pepper, seeded and chopped
– Salt and pepper, to taste
– Fresh parsley, chopped (optional)

Instructions:

1. Preheat oven to 400°F (200°C).
2. In a large bowl, toss together lentils, olive oil, onion, garlic, carrots, zucchinis, and red bell pepper.
3. Season with salt and pepper to taste.
4. Spread the mixture on a baking sheet in a single layer.
5. Roast for 30-35 minutes or until the vegetables are tender and lightly caramelized.
6. Serve warm, garnished with chopped parsley if desired.

Cooking Time: 30-35 minutes

Lenten Okra and Tomato Stew

A flavorful and nutritious stew perfect for a Lenten meal, this recipe combines the humble okra with juicy tomatoes and aromatic spices.

Ingredients:

– 1 pound fresh okra, chopped
– 2 medium tomatoes, diced
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon dried thyme
– 1/2 teaspoon paprika
– Salt and pepper to taste
– 4 cups vegetable broth

Instructions:

1. Heat a large pot over medium heat. Add the chopped onion and cook until translucent, about 5 minutes.
2. Add the minced garlic and cook for an additional minute, until fragrant.
3. Stir in the chopped okra, diced tomatoes, thyme, paprika, salt, and pepper.
4. Pour in the vegetable broth and bring the mixture to a simmer.
5. Reduce heat to low and let stew cook for 20-25 minutes, or until the okra is tender.

Cooking Time: 20-25 minutes

Lenten Falafel with Tahini Sauce

This recipe offers a delicious vegetarian twist on traditional falafel, perfect for the Lenten season. Crispy and flavorful, these bite-sized treats are served with a rich and creamy tahini sauce.

Ingredients:

– 1 cup chickpeas
– 1/2 cup breadcrumbs
– 1/4 cup chopped parsley
– 1/4 cup chopped cilantro
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– 1 teaspoon baking powder
– Salt and pepper to taste
– Vegetable oil for frying
– Tahini sauce (see below)

Tahini Sauce:

– 1/2 cup tahini
– 1/4 cup lemon juice
– 2 cloves garlic, minced
– 1/4 cup water
– Salt and pepper to taste

Instructions:

1. Preheat oil in a deep frying pan to 375°F.
2. In a bowl, mash chickpeas with a fork until coarsely chopped.
3. Add breadcrumbs, parsley, cilantro, garlic, lemon juice, baking powder, salt, and pepper. Mix well.
4. Using wet hands, shape mixture into small patties.
5. Fry falafel for 3-4 minutes on each side or until golden brown.
6. Serve hot with Tahini Sauce.

Cooking Time: 15-20 minutes

Lenten Avocado and Chickpea Salad

A refreshing and healthy twist on traditional salads, this Lenten Avocado and Chickpea Salad is perfect for a quick lunch or dinner. With the creaminess of avocado and the earthy flavor of chickpeas, you’ll be hooked from the first bite!

Ingredients:

– 1 ripe avocado, diced
– 1 can chickpeas (14 oz), drained and rinsed
– 1/2 cup chopped fresh parsley
– 1/4 cup chopped fresh mint
– 2 tbsp lemon juice
– Salt and pepper to taste

Instructions:

1. In a large bowl, combine the diced avocado, chickpeas, parsley, and mint.
2. Squeeze the lemon juice over the salad and toss to combine.
3. Season with salt and pepper to taste.
4. Serve immediately, or refrigerate for up to 24 hours.

Cooking Time: None! This salad is ready in just a few minutes.

Lenten Braised Cabbage with Carrots

A hearty and comforting side dish perfect for the Lenten season, this recipe combines tender cabbage and carrots in a rich and flavorful braising liquid.

Ingredients:

– 1 medium head of cabbage, thinly sliced
– 2 medium carrots, peeled and sliced
– 2 tablespoons olive oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 cup vegetable broth
– 1/4 cup apple cider vinegar
– Salt and pepper to taste

Instructions:

1. Heat the olive oil in a large Dutch oven over medium heat.
2. Add the chopped onion and cook until softened, about 5 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Add the sliced cabbage and carrots, stirring to combine with the onion mixture.
5. Pour in the vegetable broth and apple cider vinegar, season with salt and pepper to taste.
6. Bring the mixture to a boil, then reduce heat to low and simmer, covered, for 30-40 minutes or until the vegetables are tender.

Cooking Time: 30-40 minutes

Lenten Stuffed Eggplant with Rice

This classic recipe is a flavorful and satisfying vegetarian option for Lent, perfect for a meatless main course or side dish.

Ingredients:

– 2 large eggplants, sliced into 1/2-inch thick rounds
– 1 cup cooked white rice
– 1/4 cup grated Parmesan cheese
– 1/4 cup chopped fresh parsley
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: 1/4 teaspoon paprika

Instructions:

1. Preheat oven to 375°F (190°C).
2. In a bowl, mix together cooked rice, Parmesan cheese, parsley, garlic, salt, and pepper.
3. Brush both sides of eggplant slices with olive oil.
4. Place an equal amount of rice mixture onto each eggplant slice, leaving a 1/2-inch border around the edges.
5. Roll up the eggplant slices tightly and place seam-side down in a baking dish.
6. Sprinkle paprika on top (if using).
7. Bake for 25-30 minutes or until eggplant is tender and filling is heated through.

Cooking Time: 25-30 minutes

Lenten Garlicky Green Bean Stir-Fry

A flavorful and healthy vegetarian dish perfect for Lenten season, this garlicky green bean stir-fry is quick to make and packed with nutrients.

Ingredients:

– 1 pound fresh green beans, trimmed
– 2 cloves garlic, minced
– 2 tablespoons olive oil
– 1 tablespoon soy sauce (make sure it’s vegan)
– 1 teaspoon grated ginger
– Salt and pepper, to taste
– Chopped scallions or sesame seeds for garnish (optional)

Instructions:

1. In a large skillet or wok, heat the olive oil over medium-high heat.
2. Add the minced garlic and cook for 30 seconds, until fragrant.
3. Add the green beans in batches, if necessary, to prevent overcrowding. Cook for 3-4 minutes per batch, until they’re tender but still crisp.
4. In a small bowl, whisk together soy sauce and grated ginger. Pour the mixture over the green beans and stir-fry for an additional minute.
5. Season with salt and pepper to taste.
6. Garnish with chopped scallions or sesame seeds, if desired.

Cooking Time: 15-20 minutes

Lenten Sweet Potato and Black Bean Tacos

A flavorful and nutritious twist on traditional tacos, perfect for a meatless Lenten meal.

Ingredients:

– 2 large sweet potatoes, peeled and diced
– 1 can black beans, drained and rinsed
– 1 tablespoon olive oil
– 1 small onion, diced
– 1 clove garlic, minced
– 1 teaspoon cumin
– Salt and pepper to taste
– 6 taco shells
– Optional toppings: avocado, salsa, shredded lettuce, diced tomatoes

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss sweet potatoes with olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
3. In a large skillet, heat cumin over medium-high heat. Add onion and garlic; cook until softened.
4. Add black beans to the skillet and stir to combine.
5. Warm taco shells according to package instructions.
6. Assemble tacos by placing roasted sweet potatoes, black bean mixture, and desired toppings onto the shells.

Cooking Time: 35-40 minutes

Summary

Discover the joy of healthy living with these delicious Orthodox Lenten recipes! From hearty stews to flavorful curries and savory dishes, this collection has something for everyone. Try classic Greek favorites like Moussaka and Fasolada, or explore international flavors with Vegan Lenten Mushroom Stroganoff and Russian-inspired Borscht. Also included are innovative twists on traditional dishes, such as stuffed bell peppers and sweet potato black bean tacos. Perfect for meat-free Fridays or a Lenten fast, these recipes showcase the beauty of healthy eating without sacrificing taste.