Category Archives: Main Dishes

Weight Watchers Officially Promotes Support for Vegans; Example Recipe – Senegalese Peanut Stew with Spinach and Sweet Potatoes

With its latest email, Weight Watchers has gone one step further in providing support for its members and potential members who embrace a Vegan diet. Publishing a “Cuisine Intensive” web page assembling a list of “Vegan: Essential Ingredients” and cooking techniques, as well as organizing several recipes posted on their website through the years, Weight Watchers has taken one of its most official and public stances to date acknowledging the growing population of plant-based eaters. Weight Watchers sending an email to its members promoting the headline of “The Ins & Outs of Eating Vegan” would have been unfathomable several years ago – it is truly a testament to the growing awareness of the benefits of a Vegan lifestyle, as well as the demand for plant-based alternatives that has developed by leaps and bounds in recent times.

VeganWeightWatchers.com - WeightWatchers Vegan Cuisine Email

I wanted to share one of the listed recipes which has gotten rave reviews – Senegalese Peanut Stew with Spinach and Sweet Potatoes.

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Vegan Senegalese Peanut Stew with Spinach and Sweet Potatoes
6 Servings | 5 Weight Watchers SmartPoints per serving

Ingredients:

  • 2 medium uncooked onions, roughly chopped
  • 1 medium green pepper, cored and roughly chopped
  • 1/2 pound uncooked sweet potatoes, peeled and chopped into 1/2″ cubes
  • 2 medium uncooked carrots, peeled and thinly sliced
  • 2 medium garlic cloves, minced
  • 2 Tbsp fresh ginger root, minced
  • 1/2 tsp ground cloves
  • 1/2 tsp table salt
  • 1/4 tsp cayenne pepper
  • 4 cups reduced-sodium vegetable broth
  • 6 Tbsp reduced-sodium natural creamy peanut butter
  • 8 cups fresh spinach leaves, stemmed and chopped

Instructions:

  1. Coat a large saucepan with cooking spray and set over medium heat. Add onion and bell pepper; cook, stirring often, until softened, about 3 minutes.
  2. Stir in the sweet potato, carrots and garlic; cook for 1 minute, stirring often. Add the ginger, cloves, salt and cayenne; cook for 30 seconds.
  3. Pour in the vegetable broth and bring to a simmer, scraping up any browned bits from the bottom of the pan. Stir in the peanut butter until smooth.
  4. Cover, reduce the heat to low, and simmer slowly, stirring once in a while, until the sweet potatoes are tender, about 30 minutes.
  5. Add the spinach; cook, stirring occasionally, for 10 minutes.
This recipe goes great with: Vegan Butternut Squash Fries

 

Be kind, feel good.

Em

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Vegan Black Bean Mango Salsa Recipe

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Vegan Black Bean Mango Salsa Recipe

4 servings | 3 Weight Watchers PointsPlus per serving (3/4 cup)

Ingredients:

  • 1 – 1/2 cup black beans
  • 1 mango, diced
  • 1/2 cup red onion, chopped
  • 1/2 red pepper, chopped
  • 1 cup corn
  • 1/2 cup fresh cilantro, minced
  • 2 tbsp lime juice
  • 1 tsp garlic salt
  • 1/4 tsp ground cumin

Instructions:

  1. Combine all ingredients in a large bowl.
  2. Refrigerate until serving.

I like to portion this on top of a bed of mixed greens/spinach to add a bit of extra protein to my salad.

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Vegan Israeli Couscous Salad Recipe

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Vegan Israeli Couscous Salad Recipe

5 servings | 5 Weight Watchers PointsPlus per serving (1 cup)

Ingredients:

  • 1 cup Israeli (pearled) couscous, cooked
  • 1/4 cup fresh basil, finely chopped
  • 1 lemon
  • 1 small shallot, finely chopped
  • 1 cucumber, unpeeled, seeded and chopped
  • 1 pint grape tomatoes, halved
  • 2 tablespoons extra-virgin olive oil
  • salt/pepper to taste

Instructions:

  1. Cook the Israeli couscous according to instructions, set aside to cool.
  2. In a large bowl combine the olive oil, chopped shallot, and lemon juice, whisk to combine.
  3. Add the couscous, cucumber, tomatoes, and chopped basil.
  4. Add salt/pepper to taste.
  5. Serve immediately, or store covered in the fridge.

I like to portion this on top of a bed of mixed greens/spinach for a yummy salad.

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Vegan Roasted Vegetables and Quinoa Recipe

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Vegan Roasted Vegetables and Quinoa Recipe
5 servings (approx. 1 cup each) | 5 Weight Watchers PointsPlus per serving

Ingredients:

  • 1 cup dry quinoa – cooked
  • 1 eggplant
  • 1 red pepper
  • 1 yellow pepper
  • 1 green pepper
  • 1 red onion
  • 1 lemon
  • 1/4 cup toasted pine nuts
  • spritz of olive oil
  • salt/pepper to taste

Instructions:

  1. Bleed eggplant by slicing into even pieces, placing in strainer and covering in 1 tbsp salt. Let sit for at least 1 hour.
  2. Cook quinoa according to instructions.
  3. Preheat oven to 375F. While oven is preheating, cut, peppers, and red onion into even pieces.
  4. Spray cut veggies, and eggplant, with olive oil spritzer (1 to 2 sprays).
  5. Roast in oven for 45 minutes, stirring occasionally.
  6. Mix veggies, pine nuts, and quinoa in bowl. Add juice of 1 lemon.
  7. Add salt/pepper to taste.
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Vegan Avocado Pesto Pasta Recipe

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Vegan Avocado Pesto Pasta Recipe
2 servings | 9 Weight Watchers PointsPlus per serving

Ingredients:

  • 2 servings egg-less pasta – I used Fettuccine Nests (they are easy to portion)
  • 1 avocado
  • 1/2 lemon
  • 1 cup packed fresh basil leaves
  • 2 cloves garlic
  • 1 zucchini
  • 2 large carrots
  • salt/pepper to taste

Instructions:

  1. Using a vegetable peeler, peel the zucchini and carrots into thin “fettuccine”-like slices.
  2. Cook pasta according to instructions; when you have 1 minute left, throw the sliced zucchini and carrots into the pot, then drain.
  3. Place avocado, juice from half lemon, garlic cloves and basil into small food processor. Blend until smooth.
  4. Add salt/pepper to taste.

This recipe yields about 3 Tbsp of the pesto per serving. I like to portion this on top of the pasta before mixing.

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Vegan Roasted Chickpeas, Brussels and Orzo Recipe

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Vegan Roasted Chickpeas, Brussels and Orzo Recipe
4 Servings, 1-1/4 cup per serving
5 Weight Watchers PointsPlus per serving WITH Orzo;
3 Weight Watchers PointsPlus per serving W/O Orzo

Ingredients:

  • 1 tablespoon extra virgin olive oil
  • 1 cup drained chickpeas
  • 2 cloves garlic, minced
  • juice from one lemon
  • 1 cup orzo
  • 15 brussel sprouts
  • salt/pepper to taste
  • 1 lemon, juice and zest
  • 1 cup sugar snap peas
  • 3/4 lb. asparagus, cut into 1-2 inch pieces
  • salt and pepper to taste

Instructions:

  1. Cook orzo according to box and set aside.
  2. Remove the stems from the brussel sprouts, cut into quarters, set aside in a bowl.
  3. Preheat oven to 400F.
  4. Mix juice from half of the lemon, olive oil, garlic.
  5. Add chickpeas and lemon juice mixture to the brussels sprouts. Mix until well coated.
  6. Spread brussel sprouts and chickpeas in a thin layer on a cookie sheet.
  7. Roast for 15 minutes, stirring occasionally.
  8. Place one serving over 1/3 cup of orzo.
  9. Add salt, pepper and additional lemon juice from remaining half to taste.
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Vegan Lemon Zest Barley and Vegetables Recipe

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Vegan Lemon Zest Barley and Vegetables Recipe
5 Servings, 1-1/4 cup per serving | 4 Weight Watchers PointsPlus per serving

Ingredients:

  • 1 cup barley
  • 1 leek sliced (white and light green parts only)
  • 1-1/2 cups vegetable broth
  • 1 cup water
  • 1 lemon, juice and zest
  • 1 cup sugar snap peas
  • 3/4 lb. asparagus, cut into 1-2 inch pieces
  • salt and pepper to taste

Instructions:

  1. Heat 1 tbsp water in a large sauce pan over medium heat. Add leeks, cook until leeks are light golden, 4-5 minutes.
  2. Stir in vegetable broth and barley, bring to a boil. Reduce heat and simmer until tender, about 30 minutes.
  3. Stir in asparagus and sugar snap peas, cover and simmer until vegetables are tender, 3-5 minutes.
  4. Turn off heat, stir in lemon juice and zest.
  5. Add salt and pepper to taste.
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Vegan Chopped Brussels Sprouts and Pecans Recipe

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Vegan Chopped Brussels Sprouts and Pecans Recipe
3 Servings, 3/4 cup per serving | 3 Weight Watchers PointsPlus per serving

Ingredients:

  • 20 medium brussels sprouts
  • 2 tablespoons water
  • 1 clove garlic
  • 1 tablespoon Sucanat (or brown sugar)
  • 1/4 teaspoon sea salt
  • 1/4 cup chopped pecans, toasted

Instructions:

  1. Cut off the stems of the brussels sprouts and slice very thin.
  2. Heat the water over medium heat in a large skillet and saute the garlic for about 30 seconds.
  3. Add the brussels sprouts and continue to saute for 5 minutes, until tender.
  4. Add the sea salt and Sucanat and toss together.
  5. Top with toasted pecans.
  6. Serve over a bed of wild rice for a delicious meal, or separately as a side dish.
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Vegan Couscous and Brussels Recipe

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Vegan Couscous and Brussels Recipe
3 Servings, 1 cup per serving | 7 Weight Watchers PointsPlus per serving

Ingredients:

  • 1  cup couscous
  • 1-1/4 cup water
  • 1 tablespoon
  • 1 tablespoon extra virgin olive oil
  • 2 cups brussel sprouts leaves
  • zest and juice from 1 lemon
  • salt and pepper to taste

Instructions:

  1. Bring water to a boil, add couscous. Cover and simmer for 8-10 minutes, stirring occasionally. Set aside.
  2. Heat the EVOO in a medium skillet over high heat.
  3. Cook brussels sprouts leaves until lightly browned, about 2-3 minutes.
  4. Remove brussels sprouts leaves from heat and stir in lemon zest and juice.
  5. Combine the brussels spouts leaves with the cooked couscous.
  6. Season with salt and pepper to taste.
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Vegan Vegetable Barley Stew Recipe

veganweightwatchers.com - vegan weight watchers - vegan vegetable barley stew recipe

Vegan Vegetable Barley Stew Recipe
5 Servings, approx. 1 cup per serving | 4 Weight Watchers PointsPlus per serving

Ingredients:

  • 2 cloves garlic, minced
  • 2 cups frozen vegetables
  • 1 cup pearled barley
  • 1 cup white beans, cooked
  • 14.5 oz can stewed tomatoes
  • 1 teaspoon rosemary
  • 1 cup vegetable broth

Instructions:

  1. Heat 2 tablespoons of water in a pot until boiling. Add minced garlic and mix for about 30 seconds, until it becomes fragrant.
  2. Add frozen vegetables and stewed tomatoes. Stir occasionally for 3-5 minutes.
  3. Add white beans and rosemary.
  4. Add pearled barley and vegetable broth. Cook on medium heat for about 40 minutes, until barley is soft.
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