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Sonia Swartz is Second Opinion Radio's Vegan Chef.
Sonia has also been featured on People TV and has made appearances in various cities and countries. Her
inspiration comes from years of practice in France where she grew up, her ongoing world travels (she just
returned from South Africa), and her love of animals (which is why there are NEVER any animal products in
her menu).
Tune in every month for new delicious recipes to try!
Sonia has also been featured on People TV and has made appearances in various cities and countries. Her
inspiration comes from years of practice in France where she grew up, her ongoing world travels (she just
returned from South Africa), and her love of animals (which is why there are NEVER any animal products in
her menu).
Tune in every month for new delicious recipes to try!
| Questions or comments for Sonia? Drop her an email. Just click here! |
| Sonia's Recipe Book Coming Soon! A collection of Sonia's favorite recipes as heard on Second Opinion Radio will be available to listeners during the Fall WRFG marathon. |
| LENTIL SALAD WITH GREEN TAHINI DRESSING ½ pound of green lentils salt and pepper to taste 1 teaspoon of turmeric powder Combine lentils, 3 cups of water in a saucepan and bring to a boil. Reduce heat and dimmer for 30 minutes until the lentils are tender. Drain the lentils and set aside to cool. Dressing: ¾ cup of filtered water 2/3 cup of raw tahini 2/3 cup of cilantro Juice of one fresh lemon 2 cloves of garlic, chopped ½ teaspoon of salt Combine all the ingredients in a food processor until smooth. Pour over the lentils. Sprinkle with cilantro and serve at room temperature. ROASTED TOMATOES Preheat the oven to 375 F Place 12 cherry tomatoes in a single layer in a baking dish, brush with a little olive oil. Add salt and pepper to taste. Sprinkle with fresh oregano (about 1 tablespoon). Roast for 8 minutes until the skims are slightly blistered. Add to a pasta dish. WHITE BEAN PUREE (AS A DIP) Ingredients: 1 can of cannelloni beans ½ tablespoon of ground cumin 3 tablespoons of olive oil 2 cloves of garlic chopped. Put all the ingredients in a saucepan and cook for about 5 minutes. Transfer to a food processor, puree until smooth. Add a little water if too dry. Set aside to cool before serving with raw vegetables such as carrots, celery sticks. |
| CHICKPEA SALAD ROMAINE WRAPS Ingredients: 1 ½ cup of cooked or canned chickpeas rinsed and drained ½ cup of grated carrot ½ cup of chopped celery 3 green onions chopped 3 tablespoons of vegan mayonnaise 1 tablespoon of mustard ½ teaspoon of salt 4 large Romaine lettuce leaves 6 or 8 cherry tomatoes cut in half Coarsely mash the bens with a fork. Add the carrot, celery, green onions vegan mayonnaise, mustard, salt and pepper. Mix well Place abut one quarter of the mixture on each lettuce leaf. Add one quarter of the tomato, roll the lettuce around the filling and serve. Variation; Stuff one quarter of the chickpea mixture into a pita pocket. Add chopped cucumber and shredded lettuce, tomato slices. Make 4 pockets. CUCUMBER-WATERMELON SALAD Ingredients: 4 cups of watermelon cut into ½ inch cube 3 cups of English cucumber, peeled. Seeded and cut into cubes 3 tablespoons of fresh lime juice 3 tablespoons of of hoisin sauce ½ cup of chopped parsley 1/3 cup of coarsely chopped fresh pistachios Combine melon and cucumber in a colander. Cover with plastic wrap and refrigerate for 4 hours Transfer melon and cucumber to a serving bowl. Whisk lime juice, hoisin sauce and pour over cucumber and melon. Add parsley and toss gently. Sprinkle with pistachios. |
| GREEN BEAN AND FINGERLING POTATO SALAD WITH MISO DRESSING Ingredients: 2 tablespoons of yellow miso paste 3 tablespoons of rice vinegar ¼ teaspoon of sea salt ¼ teaspoon of pepper ½ shallot minced 1 garlic clove minced 1 tablespoon of Dijon mustard Juice of ½ lemon ½ cup of safflower oil 1 tablespoon of fresh chives ½ cup of baby aragula 8 ounces of green beans boiled for one minute 8 ounces of fingerling potatoes boiled for 15 minute and sliced. Place the miso paste, vinegar, salt, pepper, shallot garlic, mustard, lemon juice and 1 tablespoon water in the food processor and mix. With the motor running slowly add the oil until the vinaigrette is emulsified. Fold in the chives. Place the aragula, potatoes and beans in a large bowl, drizzle with the vinaigrette and mix . COUSCOUS SALAD Ingredients: 1 1/3 cup of water 1 cup couscous ½ teaspoon salt 1/3 cup of olive oil ¼ cup of lemon juice 2 cloves of garlic, minced 1 ½ teaspoon of Dijon mustard 1 ½ teaspoon of coriander Pepper to taste 1 cup of chick peaks (cooked) ½ cup of chopped green onions 1 cup chopped tomato ½ cup of seeded and chopped cucumber ½ cup of fresh parsley In a small saucepan, bring the water to a boil and add the couscous and salt. Remove the pan from the heat, cover and let it sit for 5 minutes. Just before serving fluff with a fork. To make the dressing, whisk together the olive oil, lemon juice, garlic, mustard, coriander and pepper in a small bowl. In a large bowl, combine the couscous, chick peas, green onions, tomato, cucumber and parsley. Mix well. Add the dressing and toss to combine. Chill for at least 2 hours before serving to allow the flavors to develop. |