5 Vegetarian Recipes- Kale and Quinoa not included

Are You Surprised ??? hehehe. I’m so tickled because I know as a culture we are tired of every healthy recipe including these two foods oh and don’t forget the holy grail Chia seeds, yeah I know lol. We are just not into it.

Besides why be into those when we as a cultural have a robust list of vegetables that are just as nutrient dense with bomb recipes that boast amazing flavor to match??? Hmm, yeah ok so now moving right along.

In this blog post I am happy to present 5 flavorful , vibrant dishes you can rely on or try for the first time, whether you are a vegetarian or just wanting a break from meat at this particular moment. Lets get into it fam!

Caribbean Okra Stew

Ingredients:

• 1 lb fresh okra, sliced

• 1 onion, diced

• 3 cloves garlic, minced

• 2 tomatoes, diced

• 1 bell pepper, diced

• 2 cups vegetable or chicken broth

• 1 scotch bonnet pepper (optional)

• Fresh thyme

• 1 tbsp olive oil

• Salt and black pepper to taste

• Cooked brown rice for serving

Steps:

1. Heat olive oil in a large pot over medium heat

2. Sauté onions, garlic, and bell pepper until soft, about 5 minutes

3. Add diced tomatoes and cook until they break down, about 5 minutes

4. Add sliced okra, broth, thyme, and scotch bonnet if using

5. Simmer for 20 minutes until okra is tender and stew has thickened

6. Season with salt and pepper, serve over brown rice

Tid Bit: Okra is packed with fiber and vitamin C, supporting digestive health and immune function.

Background: Okra is beloved across the whole diaspora stews in both Africa and the Americas, soups in the Caribbean and much more. Its a true powerhouse packed in a single vegetable.

Southern Smothered Cabbage

Ingredients:

• 1 large head green cabbage, sliced

• 1 medium onion, sliced

• 2 cloves garlic, minced

• 1 tbsp olive or avocado oil

• 1/2 tsp smoked paprika

• 1/2 tsp black pepper

• 3/4 tsp sea salt

• 1 cup low-sodium vegetable broth

• 1 tsp apple cider vinegar

Steps:

1. Heat olive oil in a large skillet or Dutch oven over medium heat

2. Add sliced onions and sauté until softened and slightly caramelized, about 5 minutes

3. Add minced garlic and cook for 30 seconds until fragrant

4. Add sliced cabbage in batches, stirring to coat with oil and onions

5. Season with smoked paprika, black pepper, and sea salt

6. Pour in vegetable broth, cover, and reduce heat to medium-low

7. Simmer for 20-25 minutes, stirring occasionally, until cabbage is tender

8. Stir in apple cider vinegar, adjust seasoning, and serve warm

Tid Bit: Cabbage is rich in fiber and Vitamin C, so it helps with digestive and immune function all while being gentle.

Background: Smothered cabbage is a cornerstone in southern soul food, passed through the generations as a nourishing , budget friendly side that brings comfort to alot of our dishes.

Stewed Greens and Beans

Ingredients:

• 2 bunches collard greens, chopped

• 1 bunch mustard or turnip greens (optional, for depth)

• 1½ cups cooked black-eyed peas or butter beans

• 1 small onion, diced

• 3 cloves garlic, minced

• 1 tbsp olive or avocado oil

• ½ tsp smoked paprika

• ½ tsp dried thyme

• ¼ tsp cayenne pepper (optional)

• ¾ tsp sea salt

• 3 cups low-sodium vegetable broth

Steps:

1. Heat oil in a large pot over medium heat. Sauté onion and garlic until soft and fragrant

2. Add smoked paprika, thyme, and cayenne. Stir until spices are fragrant, about 30 seconds

3. Add greens in batches, stirring and allowing each batch to wilt before adding more

4. Pour in vegetable broth, cover, and reduce heat to a gentle simmer for 30-40 minutes until greens are tender

5. Stir in cooked black-eyed peas or butter beans and cook for an additional 10 minutes

6. Season with sea salt, adjust spices to taste, and serve as a hearty side or over rice

Tid Bit: Dark leafy greens are among the richest plant source of Iron and calcium , paired with beans for a complete protein, this deep deeply nourishes blood and bones.

Creamy Cauliflower ‘Grits’ with mushrooms

Ingredients:

• 1 large head cauliflower, cut into florets

• 8 oz mixed mushrooms (cremini, shiitake), sliced

• 2 cloves garlic, minced

• 2 tbsp butter or olive oil

• 1/4 cup unsweetened coconut milk

• 1 tsp fresh thyme leaves

• 1/2 tsp smoked paprika

• 1/4 tsp nutmeg

• Salt and pepper to taste

• Fresh chives for garnish

Steps:

1. Steam cauliflower florets until very tender, about 10-12 minutes

2. Blend cauliflower with coconut milk, 1 tbsp butter, nutmeg, salt, and pepper until smooth and creamy

3. Heat remaining butter in a skillet over medium-high heat

4. Sauté mushrooms until golden brown, about 6-8 minutes

5. Add garlic, thyme, and smoked paprika. Cook 1 minute until fragrant

6. Spoon cauliflower grits into bowls, top with sautéed mushrooms and fresh chives

Tid Bit: Cauliflower is rich in Vitamin C and Antioxidants, while supporting mushrooms provide B Vitamins. These are both immune system compounds.

Background: A modern twist on southern girts, replacing corn with cauliflower while honoring the comfort and soul of the original recipe.

Callaloo-Style Spinach and Lentils

Ingredients:

• 1 cup green or brown lentils, rinsed

• 1 lb fresh spinach or callaloo leaves, chopped

• 1 can (14 oz) coconut milk

• 1 onion, diced

• 3 cloves garlic, minced

• 1 scotch bonnet pepper (optional)

• 1 tsp ground cumin

• 1/2 tsp turmeric

• Fresh thyme sprigs

• 2 cups vegetable broth

• 1 tbsp coconut oil

• Salt and pepper to taste

Steps:

1. Heat coconut oil in a large pot. Sauté onion and garlic until fragrant, about 3 minutes

2. Add cumin and turmeric, stir for 30 seconds

3. Add lentils, vegetable broth, and thyme. Bring to a boil, then reduce heat and simmer 20 minutes

4. Stir in coconut milk and spinach. Add scotch bonnet if using

5. Cook 5-7 minutes until spinach is wilted and lentils are tender

6. Remove thyme sprigs, season with salt and pepper, serve over rice

Tid Bit: Lentils hold alot of protein and Iron, paired with Greens that are rich in vitamin c, your body absorbs even more iron for energy and blood health.

Background: Callaloo is a Caribbean dish with deep African roots. Traditionally made with taro and Amaranth leaves. This dish brings the range of the diaspora flavors to the table.

Not only are these dishes savory and yummy , they are packed with nutrients your body needs to balance and sustain health. I love that for us fam. Our heritage and culture holds so many of the keys to our nutritional imbalances and health goals. We really don’t need to look outside of self for these answers and I hope these recipes help you see that.

If you would like access to these recipes in your back pocket always and on demand I encourage you to download my Rooted Wellness Tool. An all in one digital wellness app. These are just a few of the recipes this tool holds. There are recipes fit for all dietary preferences. It will be your greatest companion on your wellness journey with helping you with everything from grocery shopping, meal ideas, snacks and journaling. It’s all you need in once place.

Fell free to check out the rest of my recipes here. Thank you for taking time to read my blog today!

-As Always Peace & Love

Jess