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Inexpensive Plant-Based Ingredients That Won’t Go Bad
Every food item will eventually go bad, but there are many food staples that offer a terrific value, can be prepared in big batches, and have an incredibly long shelf-life.
Some of these ingredients can serve as the centerpiece of a meal, like potatoes, beans, and pasta, while others act as supporting actors, providing quick bursts of flavor to ordinary dishes. Best of all, many of these foods are completely plant-based and rich in many of the essential vitamins and minerals necessary for a healthy body.
Our list of plant-based ingredients all have a shelf life of over two months (when stored properly) and are relatively inexpensive. But most importantly, these pantry staples give you the opportunity to get in the kitchen and experiment with flavors and ingredients that you may have overlooked in the past. And Meatless Mondays are always a great opportunity to start a new healthy ritual.
Beans
Often sold for less than a dollar a can, beans are the ultimate plant-based protein. With so many different types to choose from -- kidney, black, pinto, cannellini, pigeon peas, butter beans -- the recipe possibilities are endless. Make a stew, vegetable chili , bean salad, or these black bean meatless balls with zucchini noodles .
Diced Tomatoes (canned)
Take a simple stew, stir-fry, or sauce to the next level with a can of diced tomatoes. At only a buck a can, diced tomatoes will become your new secret weapon in the kitchen. Try adding them to this boldly-seasoned spicy chickpea ragout.
Frozen Fruits and Vegetables
Toss them into a blender, soup pot or sauté pan to add some nutrients and heft to your mid-week meals. When stored properly, frozen fruits and vegetables will last years (but please dont make them wait that long). Some frozen vegetables -- spinach, collards, broccoli rabe -- should be thawed and drained before cooking, while others like broccoli, peas, and peppers can be thrown into a hot pan as-is and easily transformed into a garlic-ginger fried rice.
Granola
A bag of granola wont run you much more than $4.00, depending on the brand, but it will impart an invaluable crunch to yogurt and oatmeal. Many manufacturers sell granola with a shelf life of up to six months, but it should be good to eat it even past that point (although it might not retain its full crunch).
Lentils (dry)
At $1.50 per pound, a bag of dried lentils is one of the best bargains in the grocery store. Besides an almost indefinite shelf life, the lentil contains a laundry-list of essential minerals like iron, folate, and manganese, is packed with protein, and is a great source of fiber. If youve never before cooked with dried lentils, start with a simple stew or this easy French lentil salad with cherry tomatoes.
Onions
When stored in the refrigerator, onions can last for up to two months (sometimes longer). Theyre pretty cheap, too, costing only around $1.00 – $1.50 per pound. Sear on the stove top for a smoky, charred flavor or cook them low-and-slow to unlock their natural, caramel-like sweetness and sprinkle them over this sweet potato caramelized onion stew.
Oatmeal
Think of oatmeal as a blank canvas. Costing less than a quarter per serving, let your imagination run wild when it comes to cooking breakfast. Mix in everything from peanut butter, jam, nuts, seeds, or even savory spices. Dried oatmeal can last longer than a year when properly stored. Use oatmeal in this vanilla almond milk oatmeal or try using it to make dessert, like this apple cranberry oatmeal bread.
Pasta
Costing only $1.00 per box, your pantry should be loaded with pasta, but we recommend going beyond the standard semolina/durum wheat flour varieties and experiment with pastas made from whole grains, vegetables, lentils, and chickpeas. Try some unique flavor combinations to keep things interesting, like this recipe for green tea pesto pasta .
Peanut Butter
Whether you like it creamy or crunchy, peanut is the ideal pantry staple . A serving of peanut butter is packed with protein and healthy fats, both of which will keep you feeling nice and satiated. Peanut butter has a shelf life of more than a year (unopened), and many brands of sell for less than $2.00 a jar.
Polenta (corn meal)
Polenta is made by mixing cornmeal (dried, ground corn) with either water or milk. Inexpensive and versatile, polenta can serve as the foundation of any number of meals, pairing especially well with tomato sauce, like in this recipe for Italian white beans with kale and polenta.
Potatoes
These starchy staples dont last forever, but when stored in a cool dark space they can last for between 2 - 3 months. At around .50 cents per pound, the potato is an excellent source of fiber, nutrients, and calories; they can add creaminess to soups or serve as a vessel for a delicious stuffed potatoes primavera .
Rice
Whether its white, brown, or wild, rice costs less than a quarter per serving. Rice can serve as an accompanying carbohydrate or act as the main meal. For a new take on everyones favorite grain, try this vegetarian biryani or meatless brown rice jambalaya .
Salsa
Jarred salsa is an excellent (and convenient) alternative to fresh varieties. Add a tablespoon to anything bean burritos and taco bowls to spicy puttanesca pasta and gallo pinto ; mash some together with a ripe avocado and youve got a quick-and-easy guacamole.
Soy Sauce
Drizzle soy sauce into your stir fry, salad, sautéed vegetable, or tomato sauce for a boost of salty umami flavor. You can also use it liberally in this yummy Asian noodle bowl with spicy almond sauce . Soy sauce can cost as little as $2.00 a bottle and can last nearly two years after opening when stored in the refrigerator.
Sweet Potatoes
The sweet potato is natures candy; slice it down the middle and heat in the microwave for five minutes and out comes tasting reminiscent of a sugary soufflé. If you want to try making a dish that requires a little more technique, cook up this spicy and aromatic sweet potato chana or a coconut milk sweet potato white bean soup .
Vegetable Broth/ Bouillon
A box of vegetable broth is a staple of any kitchen, but you can expand your soup selection by adding some chickn bouillon cubes to your pantry. Add some beans, frozen vegetables, and seasonings and you have a clean and simple dinner for around $1.00 per serving, or add some flour, nut-milk, and noodles for a creamy vegetable noodle soup .
Curious about what other plant-based ingredients you should be storing in your pantry? Check out our list of 20 Essential Meatless Monday Ingredients .
The post Inexpensive Plant-Based Ingredients That Won’t Go Bad appeared first on Meatless Monday.
Quarantine Quesadillas and Stay-At-Home Menu Plan
March 28 2020 Robin Robertson's Global Vegan Kitchen
I hope you’re prepared for cooking during quarantine. I know I am. But I owe my preparedness in the path of hurricanes for many years. Hurricane preparedness was so much a part of our lives, that we actually wrote a book about it! And now, that the same kind of preparedness is helpful during these strange days of self-isolation.
Even though we’re allowed to venture out for groceries, I prefer to keep my interactions with the outside world to a minimum. That’s why we made one trip to the store last week and shopped for enough food to last a month. The canned and dried beans and pasta was the easy part. I also stocked the freezer with an extra supply of frozen spinach, collards, broccoli, and other green veggies because I knew the fresh, more delicate produce would be the first things we needed to use up. I then loaded up the fridge with plant milk, tofu, and lots of fresh produce.
I planned menus that used the most delicate product first, so now, over a week since shopping, we’re nearly out of fresh greens — I have enough lettuce for about three more salads. But we still have a lot of other hardy veggies like cabbage, carrots, celery, winter squash, and of course, white and sweet potatoes. I bought a lot of fruit that I’m keeping refrigerated to last longer, pulling out only what we’ll use in a day each morning.
Here is a list of what I plan to cook in the weeks ahead using what I have on hand:
Stay-at-home Menu Plan
- Chili Mac & salad
- Tacos
- Pizza & salad
- Hakka noodle stir-fry
- Lentil soup
- Stuffed kabocha squash
- Shepherds Pie
- Ramen bowls
- Vegetable fried rice
- Tofu tetrazzini with green beans
- Saag with tofu and basmati rice
- Enchiladas
- Pasta Fagiole
- Tofu scramble
- 15-bean soup
- Seitan Pot Roast with Cabbage, Carrots & Potatoes
- Artichoke Mac UnCheese
- Three bean pasta salad
- Veggie Dogs w/sauerkraut
- Chickpea salad wraps
- Singapore mei fun
- Hoppin John
If you have a copy of my book Cook the Pantry or Vegan Unplugged, you’ll find lots of useful tips and recipes using pantry ingredients. I’ll be sharing some of those recipes in the weeks ahead. For now, I’ll leave you with the recipe from Cook the Pantry for Spinach and White Bean Quesadillas or as they are now known, Quarantine Quesadillas. Stay safe!
Spinach and White Bean Quesadillas aka “Quarantine Quesadillas”
Frozen spinach and canned white beans combine with garlic and spices to make a delectable filling for these hearty quesadillas. No cheese needed. Serve with your favorite salsa.
- 1 tablespoon olive oil (or 2 tablespoons water to water-saute)
- 2 or 3 garlic cloves, pressed or minced
- 10 ounces frozen chopped spinach, thawed and squeezed dry
- Salt and ground black pepper
- 1 (15.5-ounce) can white beans, drained and rinsed
- 1 tablespoon lemon juice
- 1/2 teaspoon ground coriander
- 1/2 teaspoon ground cumin
- Large flour tortillas
Heat the oil in a saucepan over medium heat. Add the garlic and cook until fragrant, 30 seconds. Add the spinach and season with salt and pepper to taste. Add the beans, lemon juice, coriander, and cumin. Cook, stirring, until the spinach is cooked and the flavors are blended, about 5 minutes. Mash the beans well while cooking. Set aside.
Place a large tortillas on a flat work surface. Spread a thin layer of the spinach mixture evenly over half of the tortilla. Fold the remaining half of the tortilla over the half with the filling and press gently to enclose and spread the filling close to the edges.
Heat a large nonstick skillet over medium heat. Place the quesadilla in the hot skillet. Flatten with a spatula and cook until lightly browned on the bottom, about 3 minutes. Flip the quesadillas and cook until the other side is golden brown. Cut into wedges. Repeat with more tortillas and filling as desired. Serve hot with salsa.
This recipe is from Cook the Pantry by Robin Robertson (C) 2015, published by Vegan Heritage Press. Photo by Annie Oliverio.
The post Quarantine Quesadillas and Stay-At-Home Menu Plan appeared first on Robin Robertson.
Vegan Black Bean Soup (Instant Pot Recipe)
This easy Vegan Black Bean Soup is a delicious plant-based Instant Pot meal that is perfect for feeding a crowd on a budget. Pantry friendly Jump to Recipe
It seems to be an accepted truth that there are two types of people in this world: People who love soup, and people who just don’t.
This Vegan Black Beans Soup is what I would tag as a really good soup that can change opinions! Smoky-spicy-garlicky and so creamy and comforting that you will go for seconds, maybe thirds. Also very pantry friendly and freezer friendly.Continue reading: Vegan Black Bean Soup (Instant Pot Recipe)The post Vegan Black Bean Soup (Instant Pot Recipe) appeared first on Vegan Richa.
In Case of Quarantine: Cook the Pantry
March 10 2020 Robin Robertson's Global Vegan Kitchen
With a possible pandemic on the horizon, I’ve stocked up on toilet paper and hand sanitizer — just in case. But I’ve also stocked up on enough food supplies to get us through the next couple of months, in case of quarantine.
I’ve been using the tips and recipes in my book, Cook the Pantry, to dictate my grocery list and keep my pantry full if the situation worsens. The quick and easy recipes in Cook the Pantry use mostly items from your pantry and freezer (along with some optional fresh produce, if you have it on hand).
One of my favorite recipes from the book is the Artichoke Muffaleta Po Boys. It’s the best of two popular New Orleans culinary icons joining forces to create the ultimate sandwich made with artichokes and a piquant olive relish. Here’s the recipe:
Artichoke Muffaleta Po Boys
Makes 2 servings
Recipe from Cook the Pantry (C) 2015 by Robin Robertson. Photo by Annie Oliverio. Used by permission Vegan Heritage Press LLC.
- 3 scallions, chopped
- 1 garlic clove, crushed
- 1/3 cup pickled vegetables, well-drained
- 1/3 cup pimiento-stuffed green olives, well-drained
- 1 tablespoon olive oil
- 1 (14-ounce) can artichoke hearts, well-drained and halved
- 1/2 teaspoon Cajun spice blend
- 3 tablespoons Creole mustard
- 3 tablespoons vegan mayonnaise
- 2 small sub rolls
- 1 cup shredded lettuce
- 1 large tomato, thinly sliced
- Pickled sliced jalape?os
- Tabasco or other hot sauce, to serve
1. In a food processor, combine the scallion and garlic and process until finely minced. Add the pickled vegetables, olives, and pulse to make a relish. Set aside.
2. Heat the oil in a large skillet over medium heat. Add the artichoke hearts, season with the spice blend, and cook until nicely browned, about 5 minutes per side.
3. To assemble the sandwiches, spread the mayonnaise and mustard on the inside top and bottom of the bread. Spread the lettuce onto the bottom of each sandwich, followed by tomato slices. Top with the relish mixture, a few slices of jalape?os, and the artichokes. Serve at once with Tabasco.
In case you don’t already own Cook the Pantry, below is a list of the 100 recipes in the book. Check it out — you don’t need to be quarantined to enjoy these easy and delicious recipes.
Cook the Pantry: Vegan Pantry-to-Plate Recipes in 20 minutes or Less
Soup, Stew, Chili
Tortilla Soup
Chipotle Corn Chowder
White Beans and Greens Soup
Hot and Sour Noodle Soup
Black Bean Soup with a Whisper of Sherry
Shiitake Happens Mushroom Soup
Pretty Good Gumbo
Minestrone Soup
Curry-Spiced Pumpkin Bisque
Creamy Peanut Soup
Pantry Plus Gazpacho
Vegetable Bricolage
Everyones Favorite Black Bean Chili
Red Bean Chili
Moroccan-Spiced Vegetable Stew
Chana Masala Bowls
Salad Savvy
Five-Minute Couscous Salad
Amazing Technicolor Chickpea Salad
Moroccan Couscous Salad
Tabbouleh Salad
Pantry Pasta Salad
Hearts of Palm Ceviche
Composed Marinated Vegetable Salad
Pinto, Corn, and Red Pepper Salad
Threes a Crowd Bean Salad
White Bean Niçoise Salad
Taco Salad with Corn and Black Bean Salsa
Southwest Salmagundi
Asian Noodle Salad with Peanut Dressing
Zucchini Pasta Salad
Suddenly Sushi Salad
Asian Noodle Slaw
Avocado Goddess Salad
Three-Tomato Pasta Salad
Sesame Soba Salad
Sandwiches, Burgers, and Pizza
Crab-Free Sandwiches
Bean and Spinach Burritos
Artichoke Muffaleta Po Boys
BBQ Jack Sandwiches
Homestyle Hash Burgers
Black Bean and Walnut Burgers
Samosadillas
Artichoke Tartines
Black Bean and Spinach Quesadillas
Chunky Chickpea Sandwiches
Texas Caviar Wraps
Artichoke-Spinach Pizza
Pizza Nicoise
Black and White Pizza
BBQ Chickpea Pizza
Cheeseburger Pizza
Jalapeno-Hummus Pizza
Pinto Bean Nacho Pie
Stovetop Suppers
Hoppin John and Collards
Paella from the Pantry
Cheesy Grits and Greens with Smoky Mushrooms
Polenta Fiesta
Quick Quinoa Pilaf
Asian-Style Vegetable Pancakes with Dipping Sauce
Dinnertime Scramble
Tofu and Broccoli Stir-Fry
Layered Tortilla Skillet
Lemongrass Jasmine Rice
Greek Freekeh and Spinach with White Beans
Pantry Bulgur Pilaf
Tuscan Chickpea Fritatta
Red Beans and Quinoa with Chipotle Queso
Chickpea-Artichoke Cakes with Dill Aioli
Black Bean Picadillo
Jerk Tempeh with Coconut Quinoa
Top Shelf Couscous Pilaf
Pantry Pasta Plus
Giardiniera Mac and Cheese
Capellini with Palm-Heart Scampi Sauce
Penne and Broccoli with Red Bell Pepper-Walnut Sauce
Kitchen-Sink Capellini
Ramen Fagiole
Pasta Marinara
Puttanesca in a Pinch
Rotini with Creamy Pumpkin Sauce
Penne with White Beans and Olivada
Speedy Lasagna
Rice Noodles with Spicy Peanut Sauce
Spaghetti Lo-Mein
Artichoke-Cannelini Pasta
Manchurian Black Bean Noodles
Sweet Treats
Rawklava
Easy as Chocolate Pie
Peanutty Energy Balls
Almond-Cranberry Haystacks
Coconut Lime Drops
No-Bake Oatmeal Cookies
Bananas Foster Dessert Nachos
No-Fuss Chocolate Fondue
Stovetop Peach-Blueberry Crumble
Ginger-Walnut Rum Balls
Chocolate-Almond Truffles
Pecan Pie Squares
Mangos with Pistachios and Cranberries
Fudgy Brownie Mug
Pastry-Wrapped Chocolate and Walnut-Stuffed Dates
The post In Case of Quarantine: Cook the Pantry appeared first on Robin Robertson.
Grilled Sweet Potato & Herb Salad
September 23 2019 Meatless Monday
Serve this plateful of goodness with a bowl of vegetarian chili or black bean soup. Its a delightfully hearty meal thats ideal for fall. This recipe comes to us from Jackie Newgent . Want more meatless recipes like this? Subscribe to our newsletter for a weekly selection of plant-based recipes delivered right to your inbox! Serves 1 - 1 (8- to 9-oz) sweet potato, unpeeled, cut into 1/2-thick rounds - 2 teaspoons avocado oil or high-oleic sunflower oil - 1/8 teaspoon sea salt - 1/8 teaspoon freshly ground black pepper - 3 tablespoons spicy avocado dressing (see below) - 1 scallion, thinly sliced - 1/4 cup loosely-packed fresh herb leaves, such as small basil leaves and cilantro leaves - 1 tablespoon pan-toasted pine nuts or roasted pumpkin seeds Directions: Add the sweet potato rounds to a saucepan and cover with cold water. (Hint: Salt the water for extra taste.) Bring to a boil over high heat. Reduce heat to medium-low and simmer uncovered until nearly tender, about 8 minutes. Drain the sweet potato rounds well. Brush both sides of the sweet potato rounds with the oil. Grill or pan-grill the rounds over medium-high heat until rich grill marks form on both sides, about 8 minutes total. Sprinkle with the salt and pepper. Set aside to cool. Arrange the grilled sweet potato rounds* on a plate. Drizzle with the spicy avocado dressing. Sprinkle with the scallion, herb leaves, and pine nuts. Adjust seasoning and serve. If you’d like to make the spicy avocado dressing that goes with the salad the recipe is: 1/4 of a large avocado 1/4 cup chilled unsweetened (jasmine) green tea 1 tablespoon lime juice 1 teaspoon cider vinegar 1/8 teaspoon each sea salt ground cayenne pepper Blend all ingredients together. Adjust seasoning. Makes 2 servings, about 3 tablespoons each. The post Grilled Sweet Potato & Herb Salad appeared first on Meatless Monday.
Italian Pasta and Bean Soup
Like Minestrone, Italian Pasta and Bean Soup is a classic, sometimes referred to as pasta e fagiole. It’s a meal in a bowl that you can complete easily with fresh garlic bread and a big salad. Adapted from Vegan Soups and Hearty Stews for All Seasons by Nava Atlas.
Continuing reading Italian Pasta and Bean Soup on VegKitchen
Easy Black Bean Burritos
September 18 2017 Meatless Monday
These burritos are so delicious, youll want to eat them every night - and theyre so easy to make, that you can! Here, canned black bean soup, seasoned with onions, pepper and extra virgin olive oil, get a kick of flavor from smoky chipotle chiles. The beans are stuffed into burritos with tender rice, crisp cabbage, creamy avocado, tangy pico de gallo and lime juice. The result is the perfect meal, all wrapped up into one delicious pouch. This recipe comes to us courtesy of our friends at Goya. Support their “Can Do” campaign in September and October by using their red label black bean soup for this recipe and help support Feeding America and local food banks. Serves 8 - 3 cans (15 oz. each) black bean soup - 1 chipotle chile, finely chopped, plus 1 tbsp. sauce from 1 can (7 oz.) chipotle chiles in adobo sauce - 1 pkg. (20 oz.) large flour tortillas, warmed according to package instructions - 3 cups cooked extra long grain rice - 4 cups shredded cabbage - 2 avocados, chopped (about 2 cups) - 1 cup mild chunky salsa, drained - 2 limes, juiced (about 2 tbsp.) Add black bean soup, chopped chipotle chile and sauce to small pot over medium heat; bring soup to boil. Reduce heat to low; simmer, stirring occasionally, until bean mixture thickens, about 10 minutes. Assemble burritos: To center of tortilla, add about 1/3 cup cooked rice, 1/2 cup beans with sauce, 1/2 cup shredded cabbage, 1/4 cup chopped avocado, 2 tbsp. salsa and 1 tsp. lime juice. To roll up tortilla into burrito shape, fold in left and right ends of tortilla. Then, holding the closed ends, fold tortilla in half from bottom to top. Using the top layer of tortilla, push filling towards you to compact. Roll tortilla into log and wrap in foil to secure. Repeat with remaining ingredients; serve. The post Easy Black Bean Burritos appeared first on Meatless Monday.
Simple Instant Pot Black Bean Soup
March 31 2017 FatFree Vegan Kitchen
I had a craving for black bean soup but didnt feel like cooking. I wanted to keep the chopping and measuring to a minimum, so I tried to narrow down black bean soup to its most essential flavors. I came up with a soup that took just a few minutes to throw together and then... Read More » The post Simple Instant Pot Black Bean Soup appeared first on FatFree Vegan Kitchen.
8 Quick Weeknight Meals for the Busy Holiday Season
December 19 2016 Meatless Monday
Spend Less Time Cooking and More Time Savoring
This time of year, youve already got plenty to do. So dont let long, complicated recipes slow you down. Weve rounded up our tastiest recipes for the busiest of nights. Whip up one of these flavorful meatless meals in just minutes. And make your evening merry and bright.
Cheesy Brown Rice Vegetable Casserole | Homemade Nutrition
Teriyaki Bowls | Vegan Gretchen
One Pot Chili | Made by Luci
Udon Stir Fry with Bok Choy and Vegetables | Bok Choy and Broccoli
5 Ingredient Black Bean Soup | Sarcastic Cooking
Veggie Miso Tofu Soup | The Happy Health Freak
Black Bean Pasta Bowl | The Saucy Southerner
Mexican Breakfast Scramble | Jackie Newgent
The post 8 Quick Weeknight Meals for the Busy Holiday Season appeared first on Meatless Monday.
Vegan Minestrone – Veggies Pasta & White Bean Soup
Vegan Minestrone – White Bean Soup with Elbows, Veggies, Basil and vegan parmesan. Can be gluten-free, nut-free. Soy-free Vegan Dairy-free Recipe
Winter greys were bringing me down, so I decided it was time to whip up my minestrone.
One pot, tomatoey bowl of goodness filled with veggies, beans and pasta. Use any beans or combination of beans and pasta of choice. Use up any leftover veggies. The soup inevitably becomes everything but the kitchen sink soup, except probably okra. No okra for me in soup. I like my minestrone less tomatoey. Some canned tomatoes work out great instead of paste. Add some tomato paste for a thicker soup or for flavor if needed. Garnish with basil and vegan parmesan. Serve with crusty bread, garlic rolls or crackers.
It snowed a bit today in Seattle and my playlist is on holiday song repeats. It’s beginning to look a lot like Christmas….. Time to whip up cookies and gingerbread things. Continue reading: Vegan Minestrone – Veggies Pasta & White Bean SoupThe post Vegan Minestrone – Veggies Pasta & White Bean Soup appeared first on Vegan Richa.
12 Vegan Emergency Dinners for Your Busiest Days
We all have nights when even the thought of making a last-minute dinner is exhausting, but the idea of blowing our food and calorie budget by eating out (yet again) is even less appealing. Everyone needs a stash of emergency dinner options -- meals that can be made in minutes with minimal or no cooking, and appeal to most any palate. Some of the 12 meals here are simple recipes to build a meal around; others are just meal ideas that come together quickly with convenient ingredients you pick up at the store on your way home from work. All of these meals can be completed with a colorful salad, and in keeping with the emergency theme, you can use veggies that need no prepping and cutting, including baby greens, baby spinach, pre-shredded carrots, cherry tomatoes, and the like.
Lets start with three recipes that play with the concept of pizza. Vegan Pizzadillas, above, are a fast and fun dinner idea is a mash-up of pizza and quesadillas.
Next up on the pizza theme are Pizza Potatoes. Marinara sauce, melted vegan cheese, and simple steamed vegetables on a baked potato add up to an irresistible pizza-flavored vegetable dish. Potatoes make for a healthy crust thats low in fat and naturally gluten-free. The kids will love this!
Layer on the Southwestern flavors in this playful Mexican Pizza that uses only 5 ingredients. Boost this meal with a simple salad.
Here are super-tasty Fully Loaded Vegan Nachos that can be made with pantry and refrigerator staples in a matter of minutes. Nachos are fun fare no matter what, and though they often serve as an appetizer or party snack, they make a great emergency dinner, too.
One more with a Southwestern theme, Super-Easy Tortilla Casserole involves throwing together a lot of convenient ingredients like canned beans and tomatoes, and frozen corn, but its unbelievably good when you need dinner in a pinch and the fridge is nearly bare.
Its rare to be able to make a satisfying main dish soup like this Very Quick Black Bean Soup almost instantly, but organic canned black beans do the trick perfectly. Theyre packed in a nice thick base, rather than the usual briny liquid that needs to be rinsed away.
BBQ-Flavored White Beans with Sausage and Spinach is the epitome of a good emergency dinner. Its spicy, hearty, high in protein, and best of all, ready for the table in about 20 minutes.
For a Pasta and Antipasto dinner, there are no recipes to follow, just a suggestion for putting together the kind of comforting meal that most people love. In the time it takes to cook the pasta, an antipasto platter of fresh vegetables and other items that need little or no prep can be arranged.
For this Instant Middle Eastern Feast, pick up some hummus, pita, tabbouli (or if you have some cooked grain on hand it’s not hard to make your own Tabbouli), olives, and grape leaves at the supermarket for a fraction of the cost of take-out mezze platters when you need to feed a whole family.
A Tortilla Fiesta needs just a few key ingredients, including tortillas, refried beans, nondairy cheese, and other embellishments. It’s a simple and satisfying Southwestern meal in which everyone assembles their portion right at the table.
Tofuna Salad or Sandwich Spread needs just three basic ingredients (two ingredients are optional), to become the centerpiece for a kind of brunchy-y evening meal. To warm things up, you can also add some quickly microwaved potatoes or sweet potatoes.
This veggie burger meal might be the laziest of all of these dinner ideas, so no need to link through to any further explanation or recipes! Look for all-natural vegan veggie burgers and organic sweet potato fries. Add big batch of wilted baby spinach and you have a tasty and easy meal thats hardly any work at all.
Travel and Restaurant Survival Tips for Your Plant-Based Diet
Excerpted from The Plant-Based Journey: A Step-by-Step Guide for Transitioning to a Healthy Lifestyle and Achieving Your Ideal Weight* by Lani Muelrath (BenBella Books (C) Sept. 2015, reprinted by permission). See the pre-order promotion for this book, and enjoy bonuses! The workplace and travel both bring up the question of restaurant dining. Restaurant menus, it seems, are designed to thwart your best-laid plans for healthy eating. Oil, butter, and cheese are slammed into everything imaginable to increase food seduction, pushing you to keep eating. Is it any wonder Julia Childs cookbooks are such big sellers? Put gobs of butter in anything and it will taste good. When it comes to restaurant menus, here are a few simple strategies for navigating the options.
How to Put a Restaurant Plate Together
Restaurants listed as vegetarian, vegan, or natural foods may be friendly houses of food for your journey--but then again, perhaps not. Vegetarian implies no meat products; vegan items are devoid of all animal products. Vegetarian and vegan, however, do not necessarily mean healthy. They dont tell you anything about how the food is prepared, how much fat or sugar is added to the fare, or--in the case of vegetarian--even if dairy products or eggs are used. That doesnt mean these restaurant venues arent workable; it just means that you will need to be specific about exactly what you want when ordering.
The best strategy is to do an internet search on the restaurants menu--and even make a phone call in advance to inquire about options. Detect which items on the menu might be most plant-eater friendly. Most restaurants have a dinner salad on the menu. When ordering your salad, clearly underscore what you do want: lettuce, tomatoes, carrots, cucumber--any and all raw vegetables.
Next, politely be specific about what you do not want on your salad--cheese, eggs, bacon, meat chunks, anchovies--Ive been surprised by every one of these on one occasion or another. Dont be afraid to use the words allergy or doctor if it will help. Mention no croutons as well--they are usually fried in oil and often cheese saturated. Finally, ask for dressing on the side. You can also say no dressing and ask for a shaker of vinegar, which many restaurants serve with salads. You want the waiter or waitress to be your friend, and as you are asking them to go out of their way a bit for you, being gracious is a smart move.
More and more often, veggie burgers are being featured as sandwich or entrée menu choices. Ask that yours be baked and not fried, and ask for ketchup and mustard instead of mayo or butter on the bun. If there is a vegetarian sandwich listed, simply ask that yours be served without mayo, cheese, or butter. If not, you can probably order a custom sandwich.
In addition to salads and veggie burgers, your best restaurant bet might be in the sides section of the menu, where you will often find baked potatoes and other vegetables. If you dont see it listed, ask about the vegetable of the day, often served with the restaurant entrées as part of the main menu--frequently asparagus, green beans, or broccoli.
You can ask that your serving be steamed and prepared without frying or oily dressing. If you say low fat, all bets are off as to how butter-drenched your plate will arrive, so be specific. Fruit salads are usually either in the sides or listed somewhere else on the menu; clarify to serve without yogurt or cheese. Breakfast is usually easy because oatmeal is almost always on the menu. Ive started to have increasing good luck with asking for soy milk or almond milk on the side, too.
Our recent stop at a Mexican eatery is an example of getting good choices at restaurants. On the face of it, the menu looked like a dietary disaster. But I know I can pull together something pretty good at most Mexican restaurants--as long as they have a batch of beans cooked sans lard. I had phoned ahead about the beans, so I knew that they had two pots of beans in the kitchen: one of them plain boiled pintos.
When we arrived, I knew exactly what to do. I ordered a big bowl of the boiled beans, a stack of soft, fresh corn tortillas, garden salad without dressing, extra bowls of salsa (for dressing and for my tacos), and some lime or lemon wedges. When it all arrived, I created multiple tacos by piling the beans, greens, and chunky house salsa on the corn tortillas. Combined with the greens and tomato on the salad, I crafted a hearty lunch. If the only in-house beans had been cooked in a pot of lard, I would have simply passed on beans in my tacos and done just fine with the fresh corn tortillas, tomatoes, green salad, and house salsa.
Big Chain Bites
When it comes to the fast-food chains, a little creativity can get you some eats in a pinch. The problem is all the mystery ingredients. Careful scrutiny usually uncovers dairy products, eggs, or oils on the lists of what, on the face of it, may appear to be plant-friendly fare--such as beans and veggie burgers. Ingredients seem to also be in a constant state of flux. You cant always trust that the servers are in the know when it comes to ingredients, so its worth checking with management or headquarters online if you want to get the facts.
The best resource I have found on fast-food restaurant menus is listed at Urban Tastebuds, which has ferreted out and listed Forty-Eight Vegan Chain Restaurant Menus--the closest thing to plant-based currently available. See the list at www.urbantastebuds.com/43-vegan-chain-restaurant-menus -every-vegan-needs-know. The list starts with Atlanta Bread Company and runs all the way through Wendys. Each listing is linked to a page elaborating upon which items can be ordered without animal products. Keep in mind that it doesnt add the processed food filter, so items may include oils and other processed products. Fast-food meals are best left as last-resort options. Still, its nice to know where you might be able to find emergency fare.
Planes, Trains, and Automobiles
What about the challenges posed by airplane and other long-distance travel? The tips regarding workplace readiness may be all you need. Yet travel involving greater distances and extended chunks of time presents its own set of challenges. This year my husband and I took five trips involving international travel. Add to that the dozen or so excursions made in country for speaking engagements, and were talking about lots of hours logged on planes, in airports, and even a boat or two. The same pack-and-plan system works for all of them.
Scout the Location in Advance
The first thing I do for airplane travel is some reconnaissance regarding food options at the destination. First stop is the internet, where Ill search the hotel or rental location for nearby plant-food-friendly options, such as a produce market, a natural foods store, or a familiar chain--places where Ive found a good meal in the past, and where I know I can replenish my travel food stash. I then search the area for restaurants under the categories of vegetarian, vegan, or natural foods. A search at www.happycow.net can often turn up several appropriate vendors for eats in urban areas.
Outbound
Its easy to prepare and pack food when you are heading out on plane travel. Heres an example of how I do it. With an international junket coming up in a few days from this writing--in addition to the in-transit needs of spare clothing and a toothbrush--Ill pack in my carry-on the following: four hummus sandwiches, two peanut butter sandwiches, four apples, cold baked potatoes, peeled carrots, sugar snap peas, and a couple of baggies of rolled oats along with some dried fruit, nuts, and seeds. All of these easily pass at airline security--Ive never had a question asked yet.
This food cache translates to two substantial meals for both my husband and me. The hummus sandwiches are eaten first due to their perishable nature. The carrots and snap peas will serve as filling and fibrous portable fare--instant salad, just not in the usual bowl. The peanut butter sandwiches pass the durability test and Ive served them good as new-- though slightly reshaped depending on the rigors of travel--up to forty-eight hours later. The apples last indefinitely. So do the nuts and seeds.
Potatoes are best eaten within a few hours, depending on the heat to which your luggage is exposed, but Im always impressed by the way these hold up. The rolled oats can be emptied into a cup, covered with water, and after a few minutes of soaking, ready to eat. If your fruit stockpile has run out, you can find apples, bananas, and other fruit at most airports, even in the coffee shops. Another option for carry-on is soups-in-a-cup that simply require hot water. Let them sit, and in five minutes you can have split pea or black bean soup.
Inbound
Returning from a destination creates a slightly different situation because you dont have the luxury of being able to stock up from home. If youve been staying with friends or family, a house rental, or a hotel with a fridge, you can pack fruit and durable sandwiches for the return trip. Rolled oats, dried fruit, and nuts packed as part of your outbound preparations can hitch up with airport salads and fruit for sustenance.
*This post contains affiliate links. If the product is purchased by linking through this review, VegKitchen receives a modest commission, which helps maintain our site and helps it to continue growing!
Veg Celeb: Cartoonist/Illustrator Harry Bliss
December 2 2014 Vegetarian Times
Photo and art all by Harry Bliss
I admit that when I come across an issue of The New Yorker, I first flip to the cartoons. So I was happy to discover that an artist whos contributed to the iconic publication is vegetarian. Here, cartoonist/illustrator/childrens book author Harry Bliss responds to a few questions. Check back later in the week for a Q&A with another New Yorker contributor whos veg.
Youve said youre vegetarian for ethical reasons. How did that aha moment happen?
For me, it was simply education. The more I learned about the needless suffering of animals involved in eating meat, the more I became an advocate for being vegetarian. My older sister, Rachel, a vegan most of her life, had a lot to do with my understanding of factory faming, slaughterhouses, agro-business, etc. Also, it made no sense to me why we eat some animals and adore others as pets; I still find this perplexing.
Youve written and illustrated two childrens books featuring the character of Bailey. Is Bailey an alter ego? Whats his inspiration?
So many of my New Yorker cartoons have dogs in them that my editor at Scholastic and my agent both suggested a childrens book featuring a dog. Bailey is a character I created who is sweet and kind, but his doggy nature gets him into trouble. I suppose in some ways I see children this way: theyre innocent--Im generalizing--yet its their nature to push the envelope, test boundaries, and get into trouble. Yes, I see myself in Bailey, only I was a terrible child, a true juvenile delinquent. I like to say, if it werent for art, Id be incarcerated. Im serious.
Your illustrations display a sly humor. Who or what makes you laugh?
My wife and daughter make me laugh; their brainy wit has just the right pinch of stupidity in it, which I love. I find many things absurd, like civilization, so Im always seeing humor. Ideas are everywhere!
Do you cook? Any signature dishes?
I cook all the time; its a meditation for me as is drawing. I make a dynamite Russian borscht, veggie chili, black bean soup (a touch of good port wine brings it home), puttanesca (with tamari in place of anchovies), Asian veggie wraps, stuffed peppers, and veggie lasagna. Once you understand the art in preparing meals, the landscape is endless.
Green Kitchen Travels + Ribollita
September 16 2014 Green Kitchen Stories
Our new book has finally been released in the UK and Australia! And already next week it will be available throughout the US. We really hope that you will find it an inspiring and helpful tool in the kitchen and also something beautiful that you want to keep in your home. And who knows, it might even trigger you to save up some money (actually, most of our travels have been done on very low budget) and bring the family or friends on your own travel adventures.
To celebrate the occasion, we have created this book video. We filmed one half of the video in Marrakesh last winter and the rest quite recently with a little baby boy dangling on David’s shoulder while he was filming. So if you find the video shaky, Isac is to blame. Enjoy!
Apart from all the recipes (more than 90 of them), we are also quite fond of the personal stories behind many of the recipes. Just like on this blog, the stories give the recipes extra flavour. You will find insights in our escapades that we haven’t shared on the blog before. Like the time in Sicily when we spent a night in a car to save money after a few too hefty restaurant bills. Or the look on David’s face when we visited a Californian Avocado farm and were told to watch out for the rattle snakes… The chapter about traveling with kids is also not to be missed.
You can order the book within the UK from Waterstones (at the moment they have a ?5 discount) or Amazon.co.uk.
In Australia from Booktopia. And in the US from Amazon.com.
Or just pick up a copy from your local book seller.
If you already have received the book and like it, please leave a review on the book sellers site. Thank you!!!
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The giveaway is closed. Big congrats to Sonja from Vancouver for winning a signed copy of the book!!! Thank you to ALL of you who entered the giveaway and shared your favorite cuisine. We loved reading through all of the 1047 comments! Mediterranean food seems to be a favorite among many of you. Big love!!! /David, Luise, Elsa & Isac
Giveaway!
To make things extra fun, we are also giving away a signed copy of the book. The giveaway is open worldwide! Simply leave a comment with your name, where you are from and what your favorite cuisine from around the world is. We will pick one winner using random.org. The giveaway closes on Thursday at midnight and will be announced on Friday.
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We are sharing one recipe from the book today. This rustic bread and bean soup sums up all the things I love about the italian way of cooking. Even if many italians themselves are very fashionable, with high heels, sunglasses and expensive clothes, their cooking is the opposite; simple, rustic and down to earth. They dont need any fancy accessories to cook up the most delicious and beautiful meals. A few good-quality vegetables, fresh herbs and beans are quickly turned into a warm and comforting soup. In Tuscany it is common to add some day-old bread and a few slices of Parmesan to it, but if you are vegan or gluten intolerant they can be left out.
Zuppa di Ribollita
2 tbsp cold-pressed olive oil, plus extra for serving 1 onion, chopped
4 garlic cloves, finely chopped
2 carrots, diced
a pinch of dried chilli flakes
10 sage leaves
a handful flat leaf parsley, leaves picked 1 tomato, diced
1 courgette (zucchini), halved lengthwise and sliced
300 g (101/2 oz) cavolo nero green kale or Savoy cabbage
100 g (3/1/2 oz/1/2 cup) dried cannellini beans, soaked and cooked (or a 400g/14 oz can, drained)
about 1 litre (34 fl oz/4 cups) vegetable stock or water
sea salt and freshly ground pepper, to taste
To Serve
4 slices wholegrain sourdough bread, cubed or torn in pieces
a piece of Parmesan cheese, shaved
Heat the oil in a saucepan. Add the onion, garlic, carrots, chilli and sage and cook over a low heat for 20 minutes until softened but not browned. Add the parsley, tomato and courgette and cook for a couple of minutes. Add the cavolo nero and beans and cover with stock or water. Bring to the boil, reduce the heat and simmer for 30 minutes. Season to taste. The soup should be the consistency of a thick stew with a little broth. Serve in bowls and arrange bread cubes, shaved Parmesan cheese and a drizzle of olive oil over each.
Vegan Tuscan White Bean Soup in the Instant Pot
January 25 2020 FatFree Vegan Kitchen
Farro, an ancient grain similar to barley, adds texture and creaminess to this vegan version of Tuscan white bean soup with carrots and kale. Use Alubia Blanca or any small white beans, such as navy beans.
I’ve had a bag of Alubia Blanca white beans from Rancho Gordo sitting on my “bean shelf” for longer than I care to admit. I was overly optimistic a while back about turning myself from a canned bean user to a dried bean connoisseur and bought a bunch of Rancho Gordo beans, but as it turns out, old habits are hard to break. In order to cook with dried beans, you need to plan ahead to give them time to cook (and perhaps pre-soak), and I’m a last-minute kind of cook. The only times I plan ahead are holidays and (some) blog posts.(...) Read the rest of Vegan Tuscan White Bean Soup in the Instant Pot (1,064 words)
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7 Meatless Monday Soup Recipes to Keep You Warm Until Spring
February 25 2019 Meatless Monday
Spring is still a month away so theres plenty of time to enjoy hearty winter soups that make this season delicious. To help you celebrate the last few weeks of winter, weve gathered some of our favorite winter soup recipes that include seasonal vegetables, such as root vegetables, squash and parsnips. Enjoy these tasty plant-based recipes from our Meatless Monday recipe gallery as we count down the days until spring arrives.
Sweet Potato and White Bean Soup from Healthy with Nedi
Oven-Roasted Pea Soup with Mint and Mascarpone Dressing from Fabio Viviani
Curried Butternut Velvet Soup from She’s Cooking
Mediterranean Vegetable Noodle Soup from Tofu ‘n Sproutz
Carrot Soup with Parsnip Chips from MyRecipes.com
Red Onion Soup with Shiitake Broth from Jackie Newgent, RDN
Hearty White Bean & Millet Soup from Bean A Foodie
Meatless Monday is a global movement, followed by millions, with a simple message: one day a week, cut out meat for personal health and the health of the planet. To find out more, follow us on Facebook, Twitter, Pinterest, or Instagram!
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Plant-Based Meal Plan Mini: Black Beans, Sweet Potatoes, Harissa
November 7 2018 Golubka Kitchen
We finally pulled together another meal plan! This ‘mini’ is very simple, seasonally-inspired, and will leave you with a bunch of nourishing food for the week. Everything starts out with a pot of black beans, a batch of roasted sweet potatoes, and a jar of homemade harissa (so easy to make, and such a flavor bomb ingredient!), which will then make their way into three interconnected savory meals and one snack. Ready?
Menu
- Roasted Sweet Potato and Black Bean Soup
- No-Huevos Rancheros
- Curried Cauliflower Rice and Beans
- Harissa Black Bean Dip
*all recipes are vegan and gluten-free, see the recipes for serving sizes
Shopping List
(Print)
Bring this list with you when you go food shopping, its got all the ingredients youll need for the recipes in this meal plan mini. All the items are separated by category, to make the shopping easier and more efficient. Take the time to look over this list beforehand and cross out any items you already have. The hope here is that you own some of the pantry staples, spices, and maybe even some of the produce required, which will help minimize the list. Add whatever other ingredients you’ll need for the week here, if doing shopping for the whole week.
Produce
- 1 large head of garlic
- 3 medium sweet potatoes
- 3 large yellow onions
- 1 large carrot
- 2-4 celery ribs
- 1 bunch kale (2 packed cups)
- 3 limes
- 2 lemons
- 1 large bunch of cilantro
- 2-3 avocados
- 1/2 lb crimini mushrooms
- 1 small head of red cabbage
- 1 large head of cauliflower
Bulk
- 4 cups black beans
- 2 cups Basmati rice
- 3 large prunes
Spices
- black pepper
- curry powder (1 tablespoon)
- bay leaves
- 8 dried chipotle chilis
- whole caraway seeds
- whole coriander seeds
- whole cumin seeds
- harissa paste – if not making your own
Staples
- neutral coconut oil or avocado oil
- red wine vinegar
- sea salt
- tahini
- kombu (optional)
- balsamic vinegar (optional)
Other
- corn tortillas or other tortillas of choice
- 8 sun-dried tomatoes
Basic Prep
1) Cook the Black Beans
Pot of Black Beans Print Ingredients 4 cups black beans 2-3 garlic cloves - smashed 2-3 bay leaves 1 sheet of kombu (optional) sea salt Instructions Soak the beans overnight or up to 24 hours in plenty of purified water with a splash of apple cider vinegar. Drain and rinse the beans. Place them in a large soup pot with plenty of purified water (about 10 cups). Add the garlic cloves, bay leaves and kombu, if using. Bring to a boil, reduce the heat to a simmer and cook for 30 minutes. Taste for doneness. If the beans are not completely soft and buttery inside, continue to cook until fully done. Salt at the last 10 minutes. Drain, saving the cooking liquid. Discard the bay leaves and kombu, if using. 3.5.3226
2) Cook the Rice
Pot of Basmati Rice Print Ingredients 2 cups basmati rice Instructions Cook 2 cups of basmati rice according to the instructions on the package (if your rice came in a package). Or cook the rice according the this method, or any other rice cooking method you prefer, like in a rice cooker, etc. You should end up with about 5-6 cups of cooked rice. 3.5.3226
3) Roast the Sweet Potatoes
Roasted Sweet Potatoes Print Ingredients 3 medium sweet potatoes avocado oil or other neutral oil of choice sea salt freshly ground black pepper Instructions Preheat the oven to 400° F (200° C). Prepare 2 parchment paper-covered baking trays. Peel and cube two of the sweet potatoes and place them on the trays. Sprinkle with avocado oil, salt and pepper, toss to cover and spread into a single layer. Leave the third sweet potato whole, just scrub it and prick with a fork, and place on one of the baking trays. Roast the sweet potatoes for 20-30 minutes, until the cubed ones are soft and browned in places. Toss at half time. The whole sweet potato will take a little longer to bake. Cook it until its easily pierced with a knife. Store the potatoes in an airtight container in the refrigerator. 3.5.3226
4) Make the Harissa (you can also buy harissa paste)
Harissa Print Adapted from Vibrant Food Serves: about 1 cup Ingredients 8 dried chipotle chilis 8 sun-dried tomatoes 1 tablespoon whole caraway seeds 1 tablespoon whole coriander seeds 1 tablespoon whole cumin seeds 1 large garlic clove - minced ¼ cup olive oil juice from ½ lemon 2 tablespoons red wine vinegar 1 teaspoon sea salt Instructions Place the chipotle chilis and sun dried tomatoes in a medium bowl and cover with boiling water. Cover the bowl and let soften for about 30 minutes. Toast the caraway, coriander, and cumin seeds in a dry pan over medium heat until fragrant, about 2 minutes, stirring regularly. Grind the seeds using a spice grinder, dedicated coffee grinder, or mortar and pestle. Drain the chilis and sun-dried tomatoes. Remove the seeds and stems from the chilis (wear gloves to protect your hands if sensitive to spice). Place the chilis and sun-dried tomatoes in a food processor, add the toasted and ground spices, garlic, olive oil, lemon juice, vinegar, and salt. Process into a slightly chunky paste. Refrigerate in an air-tight container for up to 1 month. 3.5.3226
Recipes
This soup is cozy and incredibly quick to put together once you’ve done all the prep. It gets its rich, earthy flavor from the black bean broth and harissa. Roasted sweet potatoes bring more depth and nourishment to the table, and kale provides a dose of dark leafy green magic.
Roasted Sweet Potato and Black Bean Soup Print Serves: 4-6 Ingredients 2 tablespoons neutral coconut oil or avocado oil 1 large yellow onion - chopped 1 large carrot - sliced 2-4 celery ribs - sliced thin 3 large prunes - chopped sea salt 3 garlic cloves - minced 3 cups cooked beans (from above) 3 teaspoons harissa or more to taste (from above) 5-6 cups black bean broth (from above) 2 cups packed chopped kale leaves 2 cups roasted sweet potatoes (from above) splash of balsamic vinegar (optional) juice of 1 lime cilantro - for garnish Instructions Warm the oil in a medium soup pot over medium heat. Add the onion, carrot, celery and prunes, and sauté for 8 minutes, until the vegetables are soft. Add salt and garlic, stir around for 1 minute. Add the beans, harissa and black bean broth, and bring to a boil. Reduce the heat to a simmer and cook, covered, for 30 minutes, until all the vegetables are completely cooked. Add the kale, sweet potatoes, splash of balsamic vinegar, if using, and more black bean broth, if needed. Bring back to a boil. Reduce the heat to a simmer and cook for another 10 minutes. Add the lime juice. Taste for salt and spice and adjust if needed. Serve over the prepped rice, garnished with cilantro. This soup freezes very well. 3.5.3226
This huevos rancheros-inspired dish utilizes crimini mushrooms, together with the already prepped black beans, sweet potatoes, and harissa, to make a delicious topping for warm tortillas. Everything comes together in a flash, and it’s a meal that can be easily eaten for breakfast, lunch, or dinner.
No-Huevos Rancheros Print Serves: 4 Ingredients 2 tablespoons neutral coconut oil or avocado oil 1 large yellow onion - chopped sea salt ½ lb crimini mushrooms - sliced 1½ cups cooked black beans (from above) harissa - to taste (from above) roasted sweet potatoes (from above) corn tortillas or other tortillas of choice - warmed or charred avocado - sliced or cubed shredded red cabbage - for garnish lime - for serving cilantro leaves - for garnish Instructions Warm the oil in a medium pan over medium heat. Add the onion and salt and sauté for 7 minutes, until translucent. Add mushrooms and sauté for 8-10 minutes, until all the liquid released by the mushrooms evaporates. Add the beans, harissa, and prepped sweet potatoes (amount to taste), and stir to incorporate and warm everything through. Serve the mushrooms and beans over tortillas, topped avocado, shredded red cabbage, a squeeze of lime, and cilantro. 3.5.3226
This re-imagined rice and beans recipe gets its bright flavor from the addition of curry, which is always great at providing a shortcut to flavor. It’s also full of cruciferous goodness from cauliflower, a little zing from lime, and some serious freshness from the essential topping of cilantro.
Curried Cauliflower Rice And Beans Print Serves: 4-6 Ingredients 2 tablespoons neutral coconut oil or avocado oil 1 large yellow onion - chopped 1 large cauliflower - chopped into small florets sea salt 5 garlic cloves 1 tablespoon curry powder, or more to taste 3 cups cooked black beans (from above) 3 cups cooked basmati rice (from above) juice of 1 lime cilantro - to garnish Instructions Warm the oil in a large saucepan. Add the onion, cauliflower and salt, and sauté for about 15-20 minutes, until the cauliflower is soft. Splash some water in the pan if things begin to stick. Add garlic and curry powder, and stir around for 1 minute. Add the beans and rice, and stir to mix everything together until warmed through. Pour the lime juice over top and stir to incorporate. Serve, garnished with cilantro. 3.5.3226
A flavorful dip is a great thing to have on hand at all times. It saves the day during snacking emergencies, but can also be spread on sandwiches and dolloped into bowls. Homemade dips are usually cheaper, healthier, and more flavorful than store-bought ones, and they’re easy to make. All of that is definitely the case with this black bean dip, which is made with the remaining, prep day black beans and whole baked sweet potato. If you happen to have any chipotle in adobo, those are a great addition to this dip as well.
Harissa Black Bean Dip Print Serves: 4-6 Ingredients the rest of the cooked black beans (from above, about 4 cups) 1 whole roasted sweet potato (from above) - peeled ¼ cup tahini juice from 1 lemon harissa (from above) - to taste sea salt black bean broth (from above) - for thinning, if needed Instructions Combine the beans, sweet potato, tahini, lemon juice, harissa, and sea salt to taste in a food processor and blend until smooth. Add some black bean broth if necessary to thin the dip out. Taste for salt and adjust if needed. Serve, garnished with more harissa, toasted sesame seeds, and a drizzle of good olive oil. This dip freezes well if you end up with leftovers. 3.5.3226
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Sweet Potato and Kale Salad
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20-Minute Salsa Black Bean Soup
There are those times -- and it doesnt have to be in the dead of winter -- when you crave a really hefty, hearty, satisfying soup. A rainy day, a sudden head cold, and you want some soup NOW. This delicious salsa black bean soup is yours in not more than 20 minutes. Seriously. And its […]
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Sweet Potato and White Bean Soup
January 30 2017 Meatless Monday
This soup is free from dairy and gluten, and the white beans add body and protein without distracting from the rich sweet potato flavor. Try serving it with chopped green apple and a spoonful of Greek yogurt for a tangy flavor. To keep it vegan, skip the yogurt - tastes just as good! This recipe comes to us from Neda of Healthy with Nedi. - 2 lbs sweet potatoes, peeled and cut in pieces - 2 tbsp coconut oil - 1 red onion, chopped - 5 garlic cloves, chopped - 1 can white beans, rinsed and drained - 1 cup coconut milk - 2 cups low-sodium, vegetable stock - 1/2 cup water - 1 tbsp fresh sage - 1/2 tsp turmeric - Sea salt & pepper to taste Toppings (optional) - Sliced green apple - Greek plain yogurt - Fresh sage Wash the potatoes with water, peel and cut them in large pieces. In a large pot, melt coconut oil over medium heat. Add the chopped onion, garlic, turmeric and sage. Sauté for 2 minutes, until translucent. Add the potatoes, stock, coconut milk, water and season to taste with salt and pepper. Bring to a boil, and lower the heat to medium. Cook for 30 minutes, until the potatoes are soft. Add the canned beans and turn off heat. In small batches, transfer the vegetables to a high-powered blender. Add broth as you go, depending on how thick or thin you want the soup to be. For thicker, add less broth, and for thinner add more broth. Blend until smooth. Pour the soup back into the pot. Taste and adjust seasonings to your liking. Ladle soup into bowls and enjoy with any of the suggested toppings! The post Sweet Potato and White Bean Soup appeared first on Meatless Monday.
Vegan Meal Plan | 12.12.16
This weeks vegan meal plan includes: slow cooker Indian spiced chickpeas and potatoes; spaghetti allarrabbiata with mushrooms and bell peppers; Thai stuffed peppers, 5-ingredient black bean soup; and roasted vegetable and white bean hummus pizza.
9 Meatless Monday Slow Cooker Recipes
November 14 2016 Meatless Monday
Savor the Flavors of These Slow Cooker Recipes
Frustrated with the time it takes you to prepare meals? Simmer down, because slow cookers will have you rethink the way youve been cooking all this time. Many of the recipes featured in this list are hearty stews and chilis, perfect for curling up on a cold fall day. All of these recipes are prepared just using a slow cooker, courtesy of our Official Meatless Monday Bloggers.
Weve got you covered with 9 slow cooker recipes that are sure to satisfy!
Crockpot Chickpea Stew with Balsamic Caramelized Onions | Cookin Canuck
Slow Cooker French Onion Soup | The Veg Life!
Spicy Lentil Pasta Sauce | Made By Luci
Slow Cooker Soy Chorizo Chili | Veggie Chick
Slow Cooker Veggie Lasagna | Produce for Kids and The Kids Cook Monday
Crock- Pot Potato Leek Soup | The Mountain Kitchen
Tomato Parmesan Slow Cooker Soup | Life Currents
Slow Cooker Black Bean Soup | Crackle and Temper
Vegan Lentil Curry- Slow Cooked | Healing Tomato
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Schnippelbohnensuppe {Green Bean Soup}
September 2 2015 seitan is my motor
Hello all, welcome to the second day of Vegan Mofo 2015. Today’s promt is:
I am pretty sure that my grandmother’s Schnippelbohnensuppe was one of my favourite foods when I was a kid. (Schnippeln is a verb, it means to chop or cut up vegetables, but the verb sometimes also refers to cutting something with scissors.) But although I always loved green beans, I probably didn’t like this soup because it had beans. I liked it because it had sausages. My grandmother put smoked sausage (called mettwurst) in there and they contributed most of the flavour. Although I really do not miss meat, I couldn’t live without the combination of smoky and salty. I am thankful there are things like liquid smoke and smoked salt to stand in for the sausages I used to eat. I freely admit that I put a vegan sausage into my soups here and there, too. I don’t really get the hate that is directed at these products sometimes. Meat eaters telling me I shouldn’t eat them, vegetarians telling me I shouldn’t eat them and even vegans who tell me this and refuse to eat “fake” meats with a passion. Sure, they are processed. Sure, they have a lot of salt. So what? You can eat them once in a while. Also, please don’t tell me I shouldn’t eat sausages and other plant based meat products because I swore off meat. Exactly. I swore off meat. I never swore of sausage shaped seitan or tofu. It’s plant based. It’s not different from plant based cheeses or plant based milks which never get that amount of hate. So, if you have access to smoky vegan sausages or something like this Merguez that would be a great mettwurst substitute. For this soup, I still used smoked tofu (which can be substituted with any kind of your favourite sausage) because more accessible, I hope.
Print Schnippelbohnensuppe {Green Bean Soup}
2 servings
Ingredients2 tablespoons oil
100g (3.5 oz) smoked tofu, cubed
50 g (1/2 cup) finely sliced leeks
70 g (1/2 cup) celeriac (celery root), cubed
280 g (3 small) potatoes, cubed
1 carrot, sliced into thin rounds
350 - 400 g (13 - 14 oz) fresh runner or other green beans, cut into bite-size pieces
480 ml (2 cups) water
1-2 teaspoons fresh rosemary
1 teaspoon smoked salt, or to taste
salt and pepper to taste
InstructionsHeat the oil in a large pot.
Add tofu and fry for five minutes.
Add vegetables and fry for another five minutes.
Pour water into the pot and add rosemary.
Cook for 10 minutes and add smoked salt.
Season with salt and pepper.
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Weekday Plant-Based Meal Plan-- June 22 – 26, 2015
This first week of summer will be hot it much of the northern hemisphere, so here’s a meal plan that will get you in and out of the kitchen quickly. Vegan Salade Niçoise above is a beautifully composed salad of French origin that looks fancy but is incredibly easy to make. The array of ingredients--white beans or chickpeas, slender green beans, tomatoes, and olives--makes it a great cool main dish salad for a summer meal. All you need to go with it is some crusty bread and your favorite spread.
With the help of a food processor, Quick Cool Pinto Bean Soup is ready to eat in minutes. Enlivened with fresh tomatoes, olives, corn, and chiles, this is a filling bowlful for warm weather, served with tortilla chips or warmed flour tortillas. Add our Super-Easy Guacamole , and save some room for a fruity dessert!
Fettuccine Carbonara with Broccoli goes vegan by substituting smoky tempeh for the real thing. Its made even tastier with lots of broccoli, and some optional asparagus. All you need to finish this meal is a colorful tossed salad.
You can build a meal around this pretty but really easy Sweet and White Potato Salad with Mixed Greens. Serve side by side with one of our bountiful bean salads or a simple tofu dish like Sweet and Savory Sautéed Tofu.
End the week with a VegKitchen reader favorite, Pinto Bean and Quinoa Sloppy Joes. Serve with corn on the cob or simply prepared potatoes, and any kind of slaw-style salad.
6 Hearty Vegan Soups Under 200 Calories Per Serving
Starting a meal with a veggie-packed vegan soup fills you up in a good way. Hardy vegetables (especially roots and cruciferous veggies), grains, beans, peas, and lentils are quite filling, yet low in calories.
Veggie-filled soups contains more water then other dishes, keeping you hydrated, which also helps maintain healthy. They’re quite appetizing, yet at the same time help curb appetite for foods that may not benefit you or which you may be tempted to overeat. Because soups based on vegetables and/or legumes are high in fiber, they also keep you full for a long time.
Pureed soups, like a vegan cream or broccoli or carrot soup, will really amp up your veggie intake in one meal. They can be a nice first course or a a complete meal with a hearty salad featuring beans or lentils.
Plant-based soups are filled with vitamins and other nutrients. All in one delicious bowl, you can get a great part of your daily needs of protein, fiber, vitamins A, C, and the B vitamins, folate, iron, calcium, potassium, zinc, folic acid, and antioxidants, depending on which particular ingredients you use. Spice your soups up as you wish, to boost flavor as well as increase health benefits.
Here are a half dozen soups that so hearty that their modest calorie count is truly surprising.
There are many variations on Tortilla Soup, a southwestern classic. The common denominator is a crisp corn tortilla garnish. This veggie-filled rendition is a light and pleasant way to begin a meal with a southwestern theme. See the photo at the top of this post.
Like Minestrone, Italian Pasta and Bean Soup is a classic, sometimes referred to as pasta e fagiole. Its a meal in a bowl that you can complete easily with fresh garlic bread and a big salad.
The earthy flavor of these protein-packed legumes shines in this basic rendition of Hearty Lentil Soup. Make sure to see the variations listed below the recipe. This is perfect as a soup centerpiece,
An appetizing, mildly spiced mélange of nourishing ingredients, Pink Bean, Quinoa, and Spinach Soup makes a stellar centerpiece for a soup-based meal, as its done in 30 minutes or less.
Everything about this Butternut Squash and Apple Soup says fall harvest, from its warm golden color to its slightly sweet, fresh flavor. Once youve got the squash baked, it cooks fairly quickly. Of course, you can enjoy this throughout winter as well.
Heres the comforting Classic Mushroom-Barley Soup. Its nothing fancy, but always so satisfying. Change it up by using different kinds of mushrooms.
Green Kitchen Travels + Ribollita + Giveaway!
September 16 2014 Green Kitchen Stories
Our new book has finally been released in the UK and Australia! And already next week it will be available throughout the US. We really hope that you will find it an inspiring and helpful tool in the kitchen and also something beautiful that you want to keep in your home. And who knows, it might even trigger you to save up some money (actually, most of our travels have been done on very low budget) and bring the family or friends on your own travel adventures.
To celebrate the occasion, we have created this book video. We filmed one half of the video in Marrakesh last winter and the rest quite recently with a little baby boy dangling on David’s shoulder while he was filming. So if you find the video shaky, Isac is to blame. Enjoy!
Apart from all the recipes (more than 90 of them), we are also quite fond of the personal stories behind many of the recipes. Just like on this blog, the stories give the recipes extra flavour. You will find insights in our escapades that we haven’t shared on the blog before. Like the time in Sicily when we spent a night in a car to save money after a few too hefty restaurant bills. Or the look on David’s face when we visited a Californian Avocado farm and were told to watch out for the rattle snakes… The chapter about traveling with kids is also not to be missed.
You can order the book within the UK from Waterstones (at the moment they have a ?5 discount) or Amazon.co.uk.
In Australia from Booktopia. And in the US from Amazon.com.
Or just pick up a copy from your local book seller.
If you already have received the book and like it, please leave a review on the book sellers site. Thank you!!!
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Giveaway!
To make things extra fun, we are also giving away a signed copy of the book. The giveaway is open worldwide! Simply leave a comment with your name, where you are from and what your favorite cuisine from around the world is. We will pick one winner using random.org. The giveaway closes on Thursday at midnight and will be announced on Friday.
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We are sharing one recipe from the book today. This rustic bread and bean soup sums up all the things I love about the italian way of cooking. Even if many italians themselves are very fashionable, with high heels, sunglasses and expensive clothes, their cooking is the opposite; simple, rustic and down to earth. They dont need any fancy accessories to cook up the most delicious and beautiful meals. A few good-quality vegetables, fresh herbs and beans are quickly turned into a warm and comforting soup. In Tuscany it is common to add some day-old bread and a few slices of Parmesan to it, but if you are vegan or gluten intolerant they can be left out.
Zuppa di Ribollita
2 tbsp cold-pressed olive oil, plus extra for serving 1 onion, chopped
4 garlic cloves, finely chopped
2 carrots, diced
a pinch of dried chilli flakes
10 sage leaves
a handful flat leaf parsley, leaves picked 1 tomato, diced
1 courgette (zucchini), halved lengthwise and sliced
300 g (101/2 oz) cavolo nero green kale or Savoy cabbage
100 g (3/1/2 oz/1/2 cup) dried cannellini beans, soaked and cooked (or a 400g/14 oz can, drained)
about 1 litre (34 fl oz/4 cups) vegetable stock or water
sea salt and freshly ground pepper, to taste
To Serve
4 slices wholegrain sourdough bread, cubed or torn in pieces
a piece of Parmesan cheese, shaved
Heat the oil in a saucepan. Add the onion, garlic, carrots, chilli and sage and cook over a low heat for 20 minutes until softened but not browned. Add the parsley, tomato and courgette and cook for a couple of minutes. Add the cavolo nero and beans and cover with stock or water. Bring to the boil, reduce the heat and simmer for 30 minutes. Season to taste. The soup should be the consistency of a thick stew with a little broth. Serve in bowls and arrange bread cubes, shaved Parmesan cheese and a drizzle of olive oil over each.