pumpkin - vegetarian recipes

pumpkin vegetarian recipes

Creamy Pumpkin Pasta with Sage Walnuts

yesterday 15:36 Golubka Kitchen 

Creamy Pumpkin Pasta with Sage Walnuts This recipe is for those of us, who bought one too many cans of pumpkin puree as the excitement of fall was just starting. We take that canned pumpkin and turn it into an earthy, savory, and creamy pasta sauce with the addition of alliums (shallot, garlic), spices, lemon, and some plant-based cream. To make it extra special, we finish the pasta with a topping of fragrant, toasty sage walnuts. This is definitely a weeknight-friendly meal, perfect for those times when you’re craving warm, comforting carbs this coming winter. Hope you’ll give it a try! Creamy Pumpkin Pasta with Sage Walnuts   Print Serves: 4 Ingredients olive oil ½ cup chopped raw walnuts 2 tablespoons chopped fresh sage sea salt 1 large shallot - diced 4 garlic cloves - minced ¼ teaspoon smoked paprika pinch chili flakes, or to taste 15 oz (425 g) can unsweetened pumpkin puree freshly ground black pepper 1 teaspoon tamari or coconut aminos ½ cup unsweetened dairy-free creamer or cashew cream (see note) juice from 1 lemon 12 oz rigatoni or other pasta of choice Instructions Heat a large pan or pot over medium heat, add enough oil to generously coat the bottom. Add the walnuts, sage, and a generous pinch of salt. Toast, stirring frequently, for 5 minutes, until the walnuts are golden and the sage is crispy. Transfer the walnuts, sage, and their oil to a small bowl and set aside. Wipe the pot/­­pan if needed. Add more oil to coat the bottom of the same pot/­­pan. Add the shallot and a pinch of salt, saute until translucent, about 5 minutes. Add the garlic, paprika, and chili flakes, and stir around for 30 more seconds, until fragrant. Add the pumpkin puree, plenty of black pepper, another generous pinch of salt, tamari, and creamer/­­cashew cream. Taste for salt and adjust if needed. Stir to combine and let the sauce warm through. Turn off the heat and mix in the lemon juice. Meanwhile, cook the pasta in salted water, according to the instructions on the package. Reserve about ½ cup of the starchy pasta cooking water. Drain the pasta and add it to the pot/­­pan with the pumpkin sauce. Stir to coat the pasta in the sauce, adding small splashes of the reserved starchy water, if the sauce needs help sticking to the pasta or if it needs thinning. Serve the pasta right away, topped with the sage walnuts and their oil. Notes To make cashew cream at home, combine ½ cup of water and ¼ cup raw cashews in a high-speed blender. Blend until smooth. 3.5.3226 The post Creamy Pumpkin Pasta with Sage Walnuts appeared first on Golubka Kitchen.

How a Plant-Based Diet Can Affect Your Mood

yesterday 00:40 Vegetarian Times 

When most people hear the phrase, You are what you eat, they think about it in terms of body size or physical medical issues -- such as being overweight or underweight or having Type 2 diabetes. But research shows your food choices also affect your mental health, mood, and temperament. Eating a healthy diet containing fruits, vegetables, whole grains, legumes, nuts, and seeds --with the addition of fortified foods and supplements when indicated -- can support mental well-being, says Reshma Shah, M.D., a plant-based pediatrician and coauthor of Nourish: The Definitive Plant-Based Nutrition Guide for Families. Phytonutrients, which have a protective effect, and fiber, which is responsible for the health of our gut microbiome, are exclusive to plants and have been associated with improved mental health outcomes. Mental Health Benefits of a Plant-Based Diet Theres no shortage of research being done on the mood-boosting and mental health effects associated with the consumption of fruits, vegetables, and other plant-based fuel. These include: - Anxiety and stress. The arachidonic acid, found only in animal products like eggs and chicken, sets off multiple chemical reactions in the body that eventually lead to an increase in inflammation, says Dr. Kasey Nichols, NMD, licensed physician and member of the Arizona Naturopathic Medical Association (AzNMA). When this inflammation reaches the brain, it subsequently can cause feelings of anxiety and stress, as well as depression. People who avoid foods with arachidonic acid typically report a more positive mood and improved mental health. One survey-based study found decreased rates of stress and anxiety in those eating a vegan vs. omnivorous diet, and that vegetarians had reported better mood than non-vegetarians. - Depression. Research suggests eating more plant-based foods can improve quality of life, mood and reduce symptoms of depression. A study published in the British Journal of Psychiatry analyzed the dietary patterns and risk of depression in 3,486 participants over a five-year period. Individuals eating whole foods reported fewer symptoms of depression compared to those who ate mostly processed foods. - ADHD. Although diet isn’t the driving cause or cure for ADHD, Dr. Nichols says some research has shown that switching to a plant-based diet could help with its symptoms. One study showed that preschoolers who chose processed dietary patterns were significantly and positively correlated with ADHD symptoms, while those who chose vegetarian dietary patterns were negatively correlated with ADHD symptoms. Cognition. Some research has shown that eating more plant foods can prevent a cognitive decline later in life, says Dr. Nichols. One study found that those who consistently ate more plant-based foods were 18-33% less likely to develop cognitive impairment than those who didn’t. - Focus. Looking to improve productivity in the workplace? One study showed that employees who ate plant-based foods reported improved job performance and missed fewer workdays. Related: 8 Ways to Improve Your Gut Health & Mood 2 Things to Watch on a Plant-Based Diet While eschewing animal products is a healthy lifestyle choice, it requires a thorough understanding of how to create balanced and complete meals. There are a couple areas youll need to pay special attention to, to ensure youre reaping all of the healthy benefits: - Nutrient deficiency. If done improperly, a plant-based diet could lack important nutritional needs that can negatively affect mental health. A deficiency in nutrients found in animal products -- like choline, vitamin B-12, folate, omega-3 fatty acids and amino acids -- have been linked to depression, poor mood regulation, poor metabolism, low energy, as well as memory and attention span difficulties. Plant-based eaters in developed countries need to be the most concerned about lacking brain-healthy nutrients like DHA, vitamin B12, vitamin K2, zinc, iron, riboflavin, and vitamin D3, says Dr. Nichols. It is usually common knowledge that vegan diets need to be supplemented with B12, but many people are under the impression that colorful fruits and vegetables are excellent sources of most other vital nutrients. Dietary supplements are a great way counter any deficiency. - Caloric deficiency. Switching to a plant-based diet may end up resulting in a significant reduction in calories. Many find that they lose a few pounds, but if the reduction becomes too extreme and lacks key nutrients and carbohydrates, you may become more irritable, or hangry, and easily distracted, says Dr. Nichols. If youre losing too much weight, add some more healthy fats (such as coconut oil and avocados) into your diet. Related: Plant-Powered Brain Health Boost Your Mood with These Plant-Based Must-Haves Its easy to fall into a rut during meal prep and planning -- many people are creatures of habit who gravitate toward the same menu week after week. But if your go-to meals arent well-rounded, this could leave you lacking in essential nutrients. In order to ensure youre getting the full spectrum of nutrition your body and mind need to thrive, make sure youre including the following: - Omega 3s. Omega 3 fatty acids have been implicated in improved mental health outcomes, says Dr. Shah. Plant-based diets generally limit or exclude fish, which is a major source of omega 3 fatty acids, so they may be low in this key nutrient. Instead, youll find your omega 3s in foods such as chia seeds, hemp seeds, flax seed, and walnuts. - Tryptophan. The brain uses the amino acid tryptophan to produce serotonin, the feel-good neurotransmitter. Its found in chicken, eggs, cheese and fish, but plant-based sources of tryptophan include leafy greens, sunflower seeds, watercress, soybeans, pumpkin seeds, mushrooms, broccoli and peas. - B vitamins. Known to boost mood by increasing such neurotransmitters as serotonin, dopamine, and gamma aminobutyric acid (GABA), B vitamins may be the key to boosting your spirits, too. Choose from beans, legumes and lentils, fortified cereals and sunflower seeds. The effects of going plant-based vary from person to person, so it’s best to consult your doctor first to make sure it’s the right move for you, says Dr. Nichols.   The post How a Plant-Based Diet Can Affect Your Mood appeared first on Vegetarian Times.

Vegan Gingerbread Cookies – Gluten-free & Grain-free

before yesterday Vegan Richa 

Vegan Gingerbread Cookies – Gluten-free & Grain-freeGrain-free and gluten-free vegan gingerbread cookies that are perfectly spiced, and crisp. Make them with your kiddos and have them help with icing them! Look at that gingerbread goodness. Don’t they look jolly? They are crisp and melt in your mouth at the same time, and perfectly spiced – everything you’d expect from a holiday cookie but they are gluten-free and grain-free. You can totally get the kids involved with this easy gluten-free gingerbread men recipe. The dough comes together quite easily but it’s really the decoration part where the fun’s at! For my gingerbread men frosting, I went with a simple mix of powdered sugar and coconut cream! This is the perfect and most simple frosting for these little festive fellows. You will find the smell hard to resist whilst baking! Really, impossible not to get all the cozy feels. Put on some festive tunes, don the apron and let’s get baking! These guys are: - Crispy on the edges - Soft the center if you bake for shorter time  – so addictive - Packed with those holiday spices -molasses, ginger, cinnamon, allspice, clove and nutmeg - Begging to be frosted but hey they also taste amazing as they are MORE HOLIDAY RECIPES FROM THE BLOG: - Marbled Chocolate pumpkin spice Snickerdoodles Gf - Triple Ginger Molasses cookies - Gingerbread cake Mix in a jar. GF - Pumpkin ginger snaps  - Chocolate dipped sugar Cookies. GF - Ginger tahini cookies - Gingerbread Biscotti  If you do not have gingerbread cookie cutters but still want that gingerbread magic in your mouth, you could just bake them into little rounds! Happy holidays, friends!Continue reading: Vegan Gingerbread Cookies – Gluten-free & Grain-freeThe post Vegan Gingerbread Cookies – Gluten-free & Grain-free appeared first on Vegan Richa.

Vegan Pumpkin Chipotle Fried Rice (Instant Pot)

November 28 2020 Vegan Richa 

Vegan Pumpkin Chipotle Fried Rice (Instant Pot)Smoky Vegan Pumpkin Chipotle Fried Rice made within minutes using the Instant Pot! A seasonal twist on restaurant-style fried rice your whole family will love! Glutenfree soyfree Nutfree, stove top option in notes Pumpkin Chipotle Fried Rice – a seasonal twist on traditional Chinese Fried Rice Pumpkin Chipotle Fried Rice is definitely not the traditional fried rice. It’s not even fried per se as we prepare it in the Instant Pot but let me tell you, this seasonal twist is amazing. Its what I call, use up the veggies and remaining pumpkin fried rice! Its so finger-licking good, I might have made it several times even when I didnt have any pumpkin to use up! The best thing – it’s all made in the Instant Pot within just 5 minutes of cooking time and 10 minutes of natural steam release. The prep work is minimal – just remember to soak the rice before you add it to the Instant Pot to get the perfect “fluffiness”. The slight heat from the chipotle chili powder goes to well with this dish. I use a chipotle chili blend and also add some cumin and thyme to seal the deal – all spices that pair beautifully with the sweet pumpkin puree, FOR MORE VEGAN RICE DISHES CHECK OUT THESE RECIPES: - Turmeric Lemon Rice - Vegetable Carrot Fried Rice - Instant Pot Black Eyed Peas Rice Pulao - Masala Fried Rice with Turmeric Onion Raita - Peanut Sauce Fried Rice Which rice shall I use for making fried rice? Use long grain rice for making this fried rice recipe.Why? Because long-grain rice holds its shape better and stays separate when cooked. Basmati rice is my top choice but you can also go for Jasmine rice which has a delicate and light floral aroma. You can also use long grain brown rice. Pressure cook for 20 mins and use hearty veggies as otherwise they will be too soft and overcookedContinue reading: Vegan Pumpkin Chipotle Fried Rice (Instant Pot)The post Vegan Pumpkin Chipotle Fried Rice (Instant Pot) appeared first on Vegan Richa.

Vegan Chocolate and Pumpkin Pie Spice Snickerdoodles (Glutenfree)

November 20 2020 Vegan Richa 

Vegan Chocolate and Pumpkin Pie Spice Snickerdoodles (Glutenfree)These easy Vegan Chocolate Pumpkin Spice Snickerdoodles are everything you love about snickerdoodles with a punch of pumpkin pie magic. A Glutenfree Vegan fall-tastic spin on a classic holiday cookie your whole family will love! Jump to Recipe Prepare to “fall” in love with these marbled Vegan Snickerdoodles! These Pumpkin Spice Snickerdoodles should really come with a warning label because they are so good. I mean, we are in a season that should be all about gratitude and sharing the goodies, but these are SO good they could trigger a spot of the old “food greed”. This can be easily solved by just making a huge batch and keeping some all for yourself. Baker’s privilege, right? A classic snickerdoodle cookie is a type of holiday sugar cookie rolled in cinnamon sugar. This fall-centric pumpkin spice version adds a pinch of pumpkin pie spice aka. our favorite fall drug. While baking, the pumpkin pie spices will fill your whole kitchen with the most comforting cozy scent and will give you all those fall feels. The other half is chocolate which complements the cookie and the season perfectly. Dont like pumpkin pie spice? Use just cinnamon or just vanilla and skip the cinnamon sugar coating. More cookie Recipes from the blog - Cinnamon Roll Cookies.  - PB J thunbprints - grainfree Brownie cookies  - Lemon Chia Cookies. GF - Peanut oatmeal Chocolate chip cookies - Paleo Chocolate Chip Cookies. GF - Breakfast Cookies gf - Ginger Tahini Cookies GF option They are Glutenfree, have amazing texture and flavor, theyre perfectly pumpkin spicy...AND they have added chocolate so they are extra awesome! I am fully bandwagon-ed up with these babies and I think you should do the same!Continue reading: Vegan Chocolate and Pumpkin Pie Spice Snickerdoodles (Glutenfree)The post Vegan Chocolate and Pumpkin Pie Spice Snickerdoodles (Glutenfree) appeared first on Vegan Richa.

Vegan Butternut Squash Carbonara

November 7 2020 Vegan Richa 

Vegan Butternut Squash CarbonaraThis Vegan Butternut Squash Carbonara is a dairy-free spin on the traditional Italian Carbonara recipe with a creamy cashew cheese butternut squash carbonara sauce! Serve with crispy roasted smoky bacon-ish tofu.Jump to Recipe This easy vegan Butternut Squash Carbonara is the perfect fall and winter dinner. It’s a creamy spin on my popular Pumpkin Sage pasta and trust me, it will likely become a staple you will make again and again. Traditional Italian Carbonara Sauce is made from parmesan cheese and egg yolks.  This vegan version is just as deliciously rich and creamy (even without egg or dairy), thanks to cashew cream, and even quite cheesy thanks to nutritional yeast, and a hearty thanks to miso paste and fresh sage! While traditional Carbonara is often topped with bacon or pancetta, I wanted that smoky “chew” on top and went with oven-roasted tofu. Before roasting the tofu, we coat it in a whole bunch of spices to bring on the smoky-sweet notes. Let me tell you this dish has a perfect balance and blend of cozy fall flavors (butternut squash + sage = fall central)! A simple plant-based pasta dinner or plant-based lunch your whole family will love. Even your kids will give this a big thumbs up! Let’s make this gorgeous fall meal.Continue reading: Vegan Butternut Squash CarbonaraThe post Vegan Butternut Squash Carbonara appeared first on Vegan Richa.

Vegan Pumpkin Pie Bars

October 30 2020 Vegan Richa 

Vegan Pumpkin Pie BarsEasy to throw together, these vegan pumpkin pie bars are perfect for when you don’t want to make an actual pumpkin pie but still want to have the same flavor. The homemade almond flour crust holds together well and is the perfect base for the dairy-free pumpkin pie filling. Serve as is or topped with coconut cream! Jump to Recipe If you’re looking for a convenient fall dessert recipe, I’ve got you covered. These pumpkin pie bars are like pumpkin pie but so much easier to make! The homemade pumpkin pie filling is smooth, creamy, and seasoned with plenty of pumpkin spice and rests on a simple almond flour crust. They had topped with cinnamon sugar for some extra. Utterly irresistible!Continue reading: Vegan Pumpkin Pie BarsThe post Vegan Pumpkin Pie Bars appeared first on Vegan Richa.

Vegan Pumpkin Carrot Bread

October 3 2020 Vegan Richa 

Vegan Pumpkin Carrot BreadMade in just one bowl with simple ingredients, this vegan pumpkin carrot bread is perfectly moist and full of delicious fall flavor thanks to pumpkin spices and pumpkin puree. Jump to Recipe If you’re a fan of Starbuck’s Pumpkin Bread, this vegan carrot pumpkin bread is for you. It is just as moist but made with wholesome ingredients and two kinds of veggies.  I mean carrot bread and pumpkin bread in one? What’s not to love about that? But the best part about this vegan pumpkin bread? While baking, the pumpkin spices will fill your house with the most comforting cozy scent and will instantly give you all the fall feels. Even if its still warm outside.Continue reading: Vegan Pumpkin Carrot BreadThe post Vegan Pumpkin Carrot Bread appeared first on Vegan Richa.

12 Road Trip-Worthy Snacks

September 25 2020 Vegetarian Times 

If the walls of your home feel like theyre closing in, youre not alone. Two-thirds of Americans (67%) say that staying home due to the COVID-19 pandemic has made them want to take a vacation, according to a survey conducted by Harris Poll on behalf of Shell.  But with so many travel restrictions and concerns about health safety while flying, its no wonder that many people trying to scratch their travel itch are turning to good, old fashioned road trips -- 36% of Americans say that they are more likely to take a road trip now than they were prior to the COVID-19 pandemic and 61% of Americans are now more interested in taking a local road trip to explore areas close to home.  Before you hit the open road, theres plenty to do: packing, creating a playlist that captures the vibe of your destination, planning your itinerary and, of course, stocking up on car-friendly snacks. While vacation may seem like the perfect excuse to indulge in junk food, those snacks could leave you feeling lethargic and bloated during a time when youd much rather feel energetic and carefree.  Thankfully, theres no shortage of vegan-friendly snacks that are mess-free, nutritious, and tasty. Weve rounded up some of our favorites: Quinn Grain-Free Pretzel Chips Nothing beats the crunch of a pretzel -- and everyone living a gluten-free lifestyle knows that grain-free pretzel replacements typically leave a lot to be desired. Not the case with Quinn Grain-Free Pretzel Chips; youd never know it was grain-free thanks to its near-identical texture (they are made from cassava flour, a gluten-free root vegetable) and spot-on flavoring (shout out to the Cracked Black Pepper variety!). Theyre non-GMO, gluten-free, vegan, dairy-free, and the shape makes them perfect for dipping into your favorite condiment (but maybe not in the car, okay?). Shop now Pans Mushroom Jerky Beef jerky is a classic road-trip snack -- but who needs the beef? Pans mushroom jerky is made from shitake mushrooms, which is one of the meatiest mushrooms. Plus, mushrooms impart that beloved umami flavor everyone craves. These fiber-filled snacks are rich in vitamin D, vegan, gluten-free and theres flavor for any mood youre in: Zesty Thai, Applewood BBQ, Salty & Pepper and Original.  Shop now SkinnyDipped Nuts When you cant decide if you want salty or sweet or chocolate, reach for a bag of SkinnyDipped Super Dark + Sea Salt almonds -- these almonds are dipped with extra dark 73% artisan cacao, and sprinkled with a hint of sea salt. A serving size of these vegan goodies offers 5 grams of plant protein and less sugar than an apple. The whole line is vegetarian, including the SkinnyDipped Cashews in Dark Chocolate Cocoa and Dark Chocolate Salted Caramel. Shop now Undressed Salad Bar Salads arent exactly considered a portable snack, which is why Anne Klassman founded Undressed to throw in her purse or glove compartment -- its a salad in a bar form, with 5-7 grams of protein from its toasted almond base and a full serving of vegetables. Choose from Chipotle Cranberry, Cilantro Lime, Honey Mustard and Sesame Ginger depending on your craving. Theres no sugar added, and these vegan bars are gluten-free, too. Shop now Omnom SuperChocoBerryBarleyNibblyNuttylicious Nope, that wasnt a typo -- when something is this tasty, it deserves a name that stands out from the crowd! Picture a delicious, nutritious dark chocolate bar made from organic Tanzanian cocoa beans thats sprinkled with cranberries, salted almonds, puffed Icelandic barley and cacao nibs. And voila, you have a SuperChocoBerryBarleyNibblyNuttylicious bar. Hot tip: Theres no need to relegate Omnoms superfood creation to your car -- its also a great way to boost your energy on a hike. Shop now Natures Garden Omega-3 Deluxe Mix No road trip is complete without a healthy dose of trail mix, but traditional peanuts and granola dont hold a candle to Natures Gardens Omega-3 Deluxe Mix. This blend of ingredients was thoughtfully chosen for its nutritional qualities: almonds for vitamin E, pecans for fiber, walnuts for omega-3 fatty acids, cranberries for adding more fruit to your day, pistachios for protein and vitamin B6, and pepitas for magnesium and iron. Bonus: The bag is resealable, so you wont have any messy spills in the car. Shop now LesserEvil Veggie Sticks A salad you can eat with your fingers? Its not rude, its LesserEvils new Grain Free Veggie Snacks! The two flavors -- Himalayan Pink Salt and Vegan Ranch -- offer up grain-free goodness made with organic olive oil. Organic veggies are the first ingredient (a blend of vegetable flours and powders), and they are certified USDA organic, vegan, paleo, non-GMO, grain-free, gluten-free and kosher to boot. Pro tip: Your kids will love them and have no idea they are ingesting an extra helping of veggies. Shop now Seven Sundays Muesli While road trips may evoke fond memories of your childhood, the sugar-laden and gluten-packed muesli of your formative years are best left behind. Instead, choose Seven Sundays Muesli, which is chockfull of nutrient-dense superfoods. The Rise & Shine Strawberry Banana Nut Mix -- a cereal/­­trail mix hybrid, so feel free to add almond or oat milk as desired -- has only 5 net carbs, and is grain-free, gluten-free, and keto-friendly. Plus, you can easily pronounce every ingredient: Almonds, coconut, sunflower seeds, dates, Bing cherries, pecans, chia seeds, sesame seeds, bananas, flax seeds, pumpkin seeds, strawberries, cinnamon, and pure vanilla extract.  Shop now Biena Chickpea Snacks Chickpeas to go? Yes please! Bienas Chickpea Snacks are light, crispy roasted chickpeas that boast 5-6 grams of plant protein and fiber. The vegan varieties include Barbecue, Habanero, Ranch and Sea Salt -- and they are non-GMO, grain-free, gluten-free, and nut-free. They are perfect to pop in your mouth on the road, and back home they work well as salad and soup toppers. Shop now CaPao Smoothie Balls Missing your morning smoothie while on the road? CaPao Smoothie Balls may help keep your routine intact. These plant-based snacks are made from zesty cacao fruit pulp, nuts and seeds. Choose from Apricot, Plant Protein and Golden Berries, Golden Berries, Apricot and Chia Seeds, and Mango, Cashew and Coconut. Cacao is the same magical plant that gives us chocolate -- but 75% of the cacaofruit is underutilized or simply thrown away after the cocoa beans are extracted for making chocolate, leaving behind husk, pulp and cocoa butter. So, CaPao uses the wasted nutrition found in the pulp and husk in its products, as these components contain magnesium, iron, zinc, potassium, fiber and many essential B vitamins. Shop now ZENB Veggie Bites Veggies are one of the healthiest snacks, but who has time to peel and prep a bunch of produce before a road trip? When youre away from home, rely on ZENBs Veggie Bites. They offer a full cup of vegetables in each pouch and use the whole vegetable -- stems, skin, seeds and all -- so you get extra nutrition, like fiber. The vegan, non-GMO, organic and gluten-free bites come in a resealable package with five flavors: Edamame, Red Bell Pepper, Summer Beets, Sweet Potato and Sweet Corn. Shop now The Goods Mart Vegan Snack Box Dont have time to shop for individual snacks? Want to try something new? Let The Goods Mart -- a socially conscious convenience store in Soho, NYC -- curate and ship a vegan snack box especially for you. Simply choose the size of your box, let them know whether youre craving salty, sweet or savory, and alert them to any allergies. All the snacks are non-GMO, contain no artificial colors or flavors, and are sure to satisfy any craving that pops up during your travels. Shop now The post 12 Road Trip-Worthy Snacks appeared first on Vegetarian Times.

Vegan Pumpkin Spice Breakfast Shake

September 7 2020 Oh My Veggies 

Vegan Pumpkin Spice Breakfast Shake This overnight Vegan Pumpkin Spice Breakfast Shake recipe has oatmeal added to it so this shake will keep you full all morning long. Early Fall and Pumpkin Spice Even though fall doesn’t start until the end of September, somehow as soon as August ends, it feels like fall to me. Maybe it’s wishful thinking?

10 Tips, Hacks, and Tricks for Tasty Plant-Based Cooking

May 4 2020 Meatless Monday 

10 Tips, Hacks, and Tricks for Tasty Plant-Based CookingCulinary secrets exist, and they can elevate your cooking from good to give-me-seconds. Dinner may never be the same after you start adding a tablespoon of smooth peanut butter to your chili, a splash of soy sauce to your tomato sauce, or a touch of vinegar to soups and stews. When it comes to improving the taste, texture, and flavor profile of your meatless dishes or recreating plant-based versions of animal-based ingredients, its all about knowing the right techniques. Maybe your tofu Buffalo wings didnt come out crispy because you forgot to press the tofu, or your kale not as tender because you didnt massage the leaves. Sure, these suggestions may seem minor, but they can dramatically affect the outcome of a recipe. As we are all doing more home cooking, take a look at the list below and see how you can incorporate these cooking hacks into your next Meatless Monday meal. Add a Spoonful of Peanut Butter to Chili It might sound crazy, but the secret to many award-winning chili recipes is a heaping amount of smooth, creamy peanut butter. The subtle hint of sweet paired with the peanuts inherent nuttiness is enough to balance out the spice and acid of vegetarian chili.   Press Tofu for Crispy Wings Removing the moisture from tofu allows it to get nice and crispy, an important step if youre baking, pan frying, or cooking up Jamaican jerk tofu tacos . To properly press tofu, line a plate with paper towels or clean kitchen towel and place the block of tofu on top. Place another layer of paper towel on the tofu block and apply something heavy -- book, cutting board, pan -- on top. Let it press for at least 20 minutes, replace the paper towels and let it rest for another 10 minutes for extra an extra chewy meaty texture. Massage Kale for Tender Salads Kale needs some TLC to become, well, tender. To break down the tough fibers, rip the leaves off the rib (or stem), add to a bowl, coat with some olive oil, and knead them (as if you would bread dough) for around four minutes. Add them to a Mediterranean salad for a quick weeknight meal. Blend Cauliflower for an All-Purpose Cream Sauce Add richness, depth, and creaminess to any dish with this magic, all-purpose cauliflower sauce . To make this simple sauce, boil cauliflower spears until tender. While boiling, sauté sliced garlic in olive oil until fragrant. Drain the cauliflower and scrape all of the garlic-infused oil into a blender and blend until smooth. Photo Source: FoodieWithFamily Refrigerate Coconut Milk for Easy Whipped Cream Simple, easy, and decadent, refrigerating a can of coconut milk overnight results in a thick and creamy whipped topping for desserts, waffles, or coffee. Add some vanilla extract and powdered sugar for some extra flavor and sweetness.         Freeze Bananas for Nice Cream The best kept secret that every plant-based eater knows about, frozen banana soft serve will change the way you think about dessert. Simply peel a few bananas, throw them in the freezer, and blend them up with some frozen fruit the next day. Maybe add a splash of lemon juice, nut butter, or a sprinkle of maple syrup if so inclined. Photo Source: Detoxinista   Use Avocado in Place of Butter With a one-to-one ratio, you can use avocado to replace butter in most baked goods and desserts. And while avocado wont impart a noticeable flavor, you can also avoid butter by using a non-dairy butter substitute (also a one-to-one ratio).         Make Your Own Plant Parmesan Cheese Parmesan elevates anything from pastas and risottos to soup and roasted vegetables. Recreate the sharp umami flavor of Parmesan with a combination of nutritional yeast, walnuts (or cashews), salt, and garlic powder. Give the mixture a couple of pulses in the food processor and youre good to go. Photo Source: MinimalistBaker Customize a Creamy Tofu Herb Dip Tofu comes in all different types and textures. Blend soft silken tofu together with salt and fresh herbs -- basil, parsley, chive, cilantro, rosemary -- for a quick and easy dip for crudité. Add some avocado or a splash of citrus to round out the flavor. Photo Source: CrowdedKitchen   Finish Cooking Pasta in Sauce for a Creamier Consistency   Contrary to the instructions on the box, pasta should actually be slightly underdone when you drain it. After draining, immediately toss the pasta into the simmering sauce for another two minutes. This helps the pasta absorb the sauce, but it also releases the starch within the pasta, giving the sauce a creamier consistency.       Click here  for more Meatless Monday recipes. When posting pictures of recipes to your social media network, tag @MeatlessMonday use #MeatlessMonday to show the plant-based community your creation. The post 10 Tips, Hacks, and Tricks for Tasty Plant-Based Cooking appeared first on Meatless Monday.

Classic St. Patrick’s Day Dishes Made Plant-based

March 16 2020 Meatless Monday 

Classic St. Patrick’s Day Dishes Made Plant-basedFor many Americans, St. Patricks Day is a day to celebrate Irish culture -- the traditions, the people, and the cuisine. Youre likely familiar with many of the iconic dishes: shepherds pie, soda bread, braised cabbage, potatoes colcannon, corned beef, etc., but you may not be aware that many classic St. Patricks Day recipes can be made completely plant-based -- yes, even corned beef. Dont believe us? Read on to see how you can make Meatless Monday versions of your favorite St. Patricks Day dishes. Braised Cabbage Cabbage is a humble ingredient, but when gently braised it becomes nice and tender. Cook in butter (non-dairy), vegetable stock, dry wine, and apple cider vinegar for a flavorful side dish. Add a little sugar and carroway seeds for a livelier dish. For the Braised Cabbage recipe, click here. Meaty Mushroom Stew with Garlic Mashed Potatoes Straight from The Meatless Monday Cookbook , this recipe uses cremini and shiitake mushrooms and tamari to recreate the rich umami flavor iconic of traditional slow-cooked Irish stews. Pair the stew with a topping of garlic mashed potatoes and dinner is set. For the Meaty Mushroom Stew recipe, click here. Orange Cranberry Scone The scone is a welcomed reprieve from all of that rich St. Patricks Day food. This recipe is completely plant-based, utilizing coconut oil and coconut milk in place of dairy. Adding pumpkin spice, maple syrup, and orange zest to the sweet scone glaze makes this recipe perfect for any holiday. For the Orange Cranberry Scone recipe, click here.   Potatoes Colcannon A classic Irish side dish, colcannon is a marriage of creamy mashed potatoes and crispy green cabbage. Although traditional recipes call for butter and cream, colcannon can easily be made plant-based by swapping out the butter and heavy cream for plant-based alternatives. For the Potatoes Colcannon recipe, click here .   Shepherds Pie This completely plant-based version of Shepherds Pie can serve as the centerpiece of a St. Patricks Day feast. A smooth, creamy potato topping covers a hearty filling of lentils, cremini mushrooms, and diced veggies. For the Vegan Shepherds Pie recipe, click here. Soda Bread A variety of cuisines have their own version of soda bread, which gets its name from the use of sodium bicarbonate as a leavening agent rather than traditional yeast. This version uses plant-based milk and dairy-free butter to achieve a firm but delicate texture. For the Vegan Irish Soda Bread recipe, click here . Plant-based Corned Beef Yes, it is possible to make corned beef meatless. This recipe uses a seitan-substitute that is heavily spiced and mixed with a homemade beet puree. The loaf is then rubbed with spices and submerged in a slow-cooker brine with mushrooms, garlic, all spice, mustard, beet puree, and white wine vinegar. For the Vegan Corned Beef recipe, click here .   Click here  for more Meatless Monday recipes. When posting pictures of recipes to your social media network, tag @MeatlessMonday use #MeatlessMonday to show the plant-based community your creation.   The post Classic St. Patrick’s Day Dishes Made Plant-based appeared first on Meatless Monday.

In Case of Quarantine: Cook the Pantry

March 10 2020 Robin Robertson's Global Vegan Kitchen 

In Case of Quarantine: Cook the Pantry 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.

Vegan Pesto Pizza Rolls Recipe

February 6 2020 Vegan Richa 

Vegan Pesto Pizza Rolls RecipeThis Vegan Pesto Pizza Rolls recipe is perfect for entertaining. Homemade pizza dough topped with dairy-free pesto and herbed mushrooms, all rolled up, sliced and baked. Add vegan cheese if needed. Serve with marinara or creamy dips of choice. Vegan & Soy-free with a Nut-free option. Jump to Recipe Vegan Pesto Pizza Rolls – the perfect recipe for entertaining! These Vegan Pesto Pizza Rolls are a great appetizer or fun alternative to regular pizza if you want to change things up and surprise your guests with something special yet familiar. You can eat them as-is or dip them into some homemade marinara or pizza sauce. Either way, theyre like a mini-trip to Italy! Super flavorful, packed with Mediterranean flavor and soft and pillowy on the inside. INGREDIENTS USED IN THESE VEGAN PIZZA ROLLS RECIPE AND SUBSTITUTIONS - The dough for the pizza rolls uses active dry yeast, water, flour and semolina as the main ingredients. - As a short-cut, you can use any plain pre-made pizza dough here too. - The filling is a flavorful combination of homemade vegan pesto and sauteed mushrooms, flavored with onion, garlic, and oregano.  I like to add some crushed red pepper,  for a bit of heat. The thick mixture tastes amazing and is not very chunky, making it easy to roll the dough up and slice it like cinnamon rolls. You can also some vegan cheese for that pizza feel. Optional but 100 % recommended. - As a recipe variation, you could add some cooked lentils, coarsely chopped walnuts, or any chopped vegan meats or sausages. Amp up the umami by adding some chopped olives to the filling along with the mushrooms. - Oil-free version: Saute the mushrooms in some vegetable broth when making the filling. Use warmed creamy nondairy milk instead of oil in the dough. - Gluten-free version: Use a gluten-free pie crust and make pizza pockets instead. Or use my gluten-free naan bread batter, fill it in a lined muffin pan (about half the liner). Swirl the filling lightly into the batter to create rolls like swirls. Top generously with shredded vegan cheese and bake for 15 to 18 mins. How to make this Vegan Pizza Rolls Recipe – Step by Step: Start with the pizza dough: 1. Warm the water until warm to touch. Add yeast and 1 tbsp flour and mix and let the yeast activate for 5 mins. 2. Stir the salt into the semolina flour. Add the semolina flour and 1.5 cups flour to the yeast mixture. Add 2 tsp olive oil. and mix to just bring together the dough. Add flour 1 tbsp at a time as required. 3. Cover the bowl and let it sit to rise for 30 mins. Make the fillings while the dough is resting: 4. Meanwhile, heat a skillet over medium heat. Add oil, onion, and mushrooms and mix. Cover and cook for 5 mins. Add salt, oregano, garlic, and water and mix well. Cover and continue to cook for 5 to 8 mins or until dry and tender. 5. Make the vegan pesto if you haven’t made it already using this recipe.  6. Uncover the dough. Add oil and a tbsp of flour and punch the dough down and make a flat disc. Use flour to roll it out to 15 by 10 inches. 7. Spread the pesto all over the rolled out dough. 8. Sprinkle the dough with the mushroom mixture. Top with some red pepper flakes for a bit of heat and sprinkle with vegan shredded mozzarella, if you like your rolls cheesy. 9. Roll the dough up into a roll, like when making cinnamon rolls, and seal the ends. Slice the dough roll into pizza rolls using a sharp kitchen knife and place them in a greased baking dish. 10. Sprinkle with some more cheese if needed. Bake the rolls at 400 F for 22 to 24 mins.  Tip: Check the center of one of the middle rolls, and if the middle does not still feel soft and doughy, then remove the pan from the oven. 11. Cool the rolls for 5 mins, then sprinkle with some red pepper flakes and fresh basil if needed. Serve warm with olive oil or pizza sauce What goes well with Pesto Pizza Rolls? But what can you serve alongside that delicious pizza that plays the perfect supporting role? What about some roasted greens – like green beans, caramelized brussels sprouts, asparagus or a light and a bright side salad? Can I make these Vegan Pizza Rolls ahead of time? Yes, these vegan pesto pizza rolls can be made ahead. Once sliced and placed in a baking dish, you can keep the rolls refrigerated overnight. Cover tightly and store. Remove from the fridge and let sit on the counter for an hour to warm and rise. Then bake and serve. To store them, place in the fridge for up to 5 days or freeze them in the back of your freezer for up to a month.   More vegan bread and rolls recipe from the blog: - Vegan Pizza Rolls - Sweet Potato dinner rolls - Pumpkin Cornbread - Pull-Apart Pizza Bread - Pumpkin Sage Biscuits - 100% Whole Grain Dinner Rolls - Gluten-free Jalapeno Pepperjack Biscuits GF - Gluten-free Garlic Dinner Rolls GF Vegan Pesto Pizza Rolls This Vegan Pesto Pizza Rolls recipe is perfect for entertaining. Homemade pizza dough topped with dairy-free pesto and herbed mushrooms, all rolled up, sliced and baked. Add vegan cheese if needed. Serve with marinara or creamy dips of choice. Vegan & Soy-free with a Nut-free option. - 3/­­4 cup warm water - 2 tsp active dry or instant yeast - 1 tbsp flour - 2 tbsp semolina flour - 1/­­2 tsp salt - 2 cups flour - 1 Tbsp olive oil (divided) Mushroom Mixture: - 1 tsp oil - 1/­­2 cup sliced onion - 7 oz sliced mushroom - 1/­­4 tsp salt - 1/­­2 tsp dried oregano - 1/­­2 tsp garlic powder Other Toppings - 4 tbsps vegan pesto (see notes ) Optional - fresh basil - vegan mozzarella (shredded) - red pepper flakes -  For the rolls: -  Warm the water until warm to touch. Add yeast and 1 tbsp flour and mix and let the yeast activate for 5 mins. -  Stir the salt into the semolina flour. Add the semolina flour and 1.5 cups flour to the yeast mixture. Add 2 tsp olive oil. and mix to just bring together the dough. Add flour 1 tbsp at a time as required. -  Cover and let the dough sit to rise for 30 mins. Make the fillings: - Meanwhile, heat a skillet over medium heat. Add oil, onion and mushrooms and mix. Cover and cook for 5 mins. Add salt, oregano, garlic and water and mix well. Cover and continue to cook for 5 to 8 mins or until dry and tender. -  Make the pesto using this recipe if you haven't prepared it already. Assemble: -  Uncover the risen dough. Add oil and a tbsp of flour and punch the dough down and shape it into a flat disc. Use flour to roll it out to 15 by 10 inches thick. -   Spread the vegan pesto all over the rolled out dough. -  Sprinkle the dough with the sauteed mushroom mixture. Add some red pepper flakes and vegan shredded mozzarella, if you want. -  Roll it all up and seal the ends. Slice the dough roll into pizza rolls and place them in a greased baking dish. Sprinkle with some more cheese if needed. Bake the rolls at 400 F for 22 to 24 mins. Check the center of one of the middle rolls, and if its not doughy, then remove the pan from the oven. -  Cool the rolls for 5 mins, then sprinkle with some red pepper flakes and some fresh basil if you like. Serve warm with olive oil or pizza sauce - As a short-cut, you can use any plain pre-made pizza dough here too. - For a recipe variation, you could add some cooked lentils, coarsely chopped walnuts, or any chopped vegan meats or sausages. Amp up the umami by adding some chopped olives to the filling along with the mushrooms. - Oil-free version: Saute the mushrooms in some vegetable broth when making the filling. Use warmed creamy nondairy milk instead of oil in the dough. - Gluten-free version: Use a gluten-free pie crust and make pizza pockets instead. Or use my gluten-free naan bread batter, fill it in a lined muffin pan (about half the liner). Swirl the filling lightly into the batter to create rolls like swirls. Top generously with shredded vegan cheese and bake for 15 to 18 mins.     The post Vegan Pesto Pizza Rolls Recipe appeared first on Vegan Richa.

5 Vegetarian Swaps to Boost Nutrition in Sweet Treats

November 23 2020 Vegetarian Times 

Choose Whole Grains Theres a reason the Dietary Guidelines for Americans recommend to make at least 50% of your grains whole: theyre packed with essential vitamins and minerals that keep your body running at its peak! When gearing up to bake that family favorite sugar cookie or bread loaf, consider swapping half of the all-purpose flour for a whole-wheat flour until you can make the full switch (this Healthy Chocolate Chunk Pumpkin Loaf is a great recipe to start with!) Traditionally, when you start small like this its an easy way to slowly get your pallet to adjust to the change while boosting the fiber of the entire slice (or cookie) too! If youre gluten-free, consider using a recipe that calls for gluten-free oat flour or almond flour (like these Healthy Pumpkin Muffins) so you also reap the benefits of the fiber. Amp Up Those Omegas with Walnuts Pumpkin, pecan, or apple pie calling your name this season? Consider swapping out that white flour and butter crust for a delicious (and nutritious) walnut-based crust. Walnuts pack 2.5 grams of the plant-based version of the omega-3 fatty acid known as alpha-linoleic acid (ALA), in addition to 4 grams of protein and 2 grams of fiber in a one-ounce portion. While many name brands have begun selling their own walnut crusts in the baking section at your local market, they often contain flour and butter in small amounts to help hold the crust together. Not a deal-breaker if youre tight on time, but defeats the purpose of the swap if youre trying to keep this treat gluten-free and vegan. Consider making your own (check out a simple recipe idea here) by pulsing walnuts with a date paste or syrup in your food processor, then shaping into a pie crust and freezing until ready to bake. Related: 7 Tips for Shaking Sugar Think natural When It Comes to Sugar Its no secret most people eat WAY more added sugar than recommended (for reference, on average Americans eat about 17 teaspoons of added sugar a day when the recommendation is closer to 12 teaspoons or below for a 2000 calorie diet!) And friends, beware, coconut sugar, maple syrup, honey, and good ole cane sugar are ALL just different types of added sugars (one isnt better than the other.) To help satisfy that sweet tooth, consider using the natural sugars found in sweet fruits and vegetables, like apples, dates, and sweet potatoes, in your baked goods. Depending on the type of recipe youre making, you should be able to reduce the added sugar by at least a third when you sub in unsweetened applesauce (like these Chocolate Chip Cookie Dough Bars do!) Note you will also need to modify the fat amount (like the oil or butter used) so the texture continues to be the same. Boost Fiber with Beans Chocolate is abundant this season and for good reason: its delicious and its packed with flavonoids. But what if you took that decadent chocolate and brought it up a notch to boost the fiber and create a decadent dark chocolate dip to serve alongside graham crackers, gingerbread, or fresh fruit? Youd be the hostess with the most-ess for sure! Begin by pureeing a cup of beans alongside melted dark chocolate or dark cocoa powder, dates for natural sweetness, and your favorite nut or seed butter of choice. Blend until its a smooth, hummus-like consistency and enjoy! (Use this Sweet Hummus Recipe as your guide.) Power Up with Protein Cream pies and bundt cakes are certainly popular around the holiday season, but that doesnt mean you cant do over the dairy! Swapping in a portion of reduced-fat Greek or skyr yogurt for sour cream helps to boost the protein while minimizing the saturated fat of your treat. If youre still not a big fan of Greek yogurt, then ease into it by starting small with the swap, with roughly a third used in place of the sour cream. In no time youll be adjusted and making the full swap, pinky promise! (Try this Butterscotch Cheesecake Pie for a nice addition to your menu this year!) The post 5 Vegetarian Swaps to Boost Nutrition in Sweet Treats appeared first on Vegetarian Times.

Pumpkin Chickpea Curry

November 13 2020 Vegan Richa 

Pumpkin Chickpea CurryThis easy one-pot pumpkin curry is the perfect fall comfort food for the cold season! A fragrant Indian inspired veggie curry made featuring warming spices, fresh veggies, chickpeas. Pumpkin purée in the curry sauce makes it so creamy! Perfect for weeknights! Jump to Recipe We’re in the midst of squash/­­pumpkin season and while I love using pumpkin puree for all by bakes and cakes, I do also enjoy our favorite fall baking ingredient in savory dishes. During the cozy season, I love adding canned pumpkin puree to soups, curries, as a natural thicking agent and to add that gorgeous orange color. I mean look at those bowls of pumpkin curry! Don’t you want to hug them? Canned pumpkin purée and creamy oat milk, heavily seasoned with Indian spices make a sweet and satisfying curry sauce for the chickpea curry. Its a rich, creamy fall-centric curry that you can eat on its own, or serve over steamed rice, quinoa or couscous. If you want to incorporate different vegetables, go ahead. I love to stir in some spinach, but baby kale or sliced green beans add the same color effect. Just add your leafy green during the last few minutes of cooking, letting them soften in the sauce. As with any curry, the key to this dish is building layers of flavor! In this pumpkin chickpea curry we begin with browning some ground spices in hot oil to kick-start those Indian aromatics then add some onions, garlic and ginger. You can use any other squash purée or mash instead of pumpkin. Your kitchen will already smell spectacular by now, and all thats left to do is stir in some oat milk, pumpkin puree, chickpeas, and veggies of your choosing. Now simmer until the veggies are cooked. Season with a squeeze of lime, and your curry is served! I love this with rice but you can opt for any other grain or cauliflower rice. Continue reading: Pumpkin Chickpea CurryThe post Pumpkin Chickpea Curry appeared first on Vegan Richa.

New Ebook: Golubka Kitchen Holidays

November 1 2020 Golubka Kitchen 

New Ebook: Golubka Kitchen Holidays We are so excited to tell you about our new holiday ebook! It’s a collection of our favorite, festive, plant-based recipes, developed with the intention of bringing color and joy to your holiday table. As always, the focus is on flavor-packed, whole food ingredients and inspiring, seasonal produce. This project was so incredibly fun to work on. Dreaming up a celebratory table of vibrant, plant-forward dishes, and bringing it to life is just a really gratifying thing to do. Coming together around a table of good food is one of the undeniable pleasures of life, and we hope that these recipes will become yours as you celebrate with your loved ones. We are also launching the holiday ebook bundle, which includes the holiday ebook along with our desserts ebook for $4 off the total price. You can check out a few sneak peek photos from the ebook, plus the full recipe index below. Buy the Holiday Ebook /­­ Buy the Holiday Ebook Bundle ($4 Off) Recipe Index *all recipes are vegan, all but 4 recipes are gluten-free - Sour Cream and Shallot Dip - Stuffed Mushrooms with Smoky Quinoa and Cashew Parm - Smashed Potato Latke Bites - Beet Caviar - Butternut Squash, Farro and White Bean Salad - Holiday Slaw with Tahini-Orange Dressing - Miso-Roasted Cauliflower and Grapes with Green Caper Sauce - Leek and Potato Soup with Brussels Sprout Chips - Maple-Mustard Brussels Sprouts - Mashed Potatoes with Mushroom White Bean Gravy - Herb and Walnut Stuffing/­­Dressing - Sweet Potato and Caramelized Onion Casserole - Creamy Butternut Squash and Apple Soup with Fried Shallots - Cranberry and Pear Sauce - Leeks in Vinaigrette - Cardamom Rice - Lentil Loaf with Balsamic Glaze - Coconut-Braised Red Cabbage - Orange and Sage Tempeh - Red Onion Tart with Tofu Ricotta - Quinoa and Vegetable Pot Pie with Gluten-Free Crust - Chocolate Fudge - Seeded Pumpkin Bread with Apple Butter - Rosemary Almonds - Gingerbread Banana Granola Buy the Holiday Ebook /­­ Buy the Holiday Ebook Bundle ($4 Off) The post New Ebook: Golubka Kitchen Holidays appeared first on Golubka Kitchen.

Vegan Snickerdoodles – Soft, Chewy, and Oil-free Cookies

October 29 2020 FatFree Vegan Kitchen  

Vegan Snickerdoodles – Soft, Chewy, and Oil-free Cookies No one will believe that these chewy vegan snickerdoodles have absolutely no added oil. They bake up puffy and soft and taste just as good the next day. Try them and see why they’re the best oil-free cookies! Something about the nip of fall in the air has had me craving cinnamon. Or maybe it’s just October on the internet. Every time I turn around, it’s Pumpkin Spice this and Pumpkin Pie that. Maybe I should concentrate on the pumpkin, but it’s really baked goods full of cinnamon and sugar that I’m craving. I try not to give into the temptation too often because as I always say, Baking sweets is easy; not eating the whole batch in one sitting is hard.(...) Read the rest of Vegan Snickerdoodles – Soft, Chewy, and Oil-free Cookies (776 words) (C) svoisin for FatFree Vegan Kitchen, 2020. | Permalink | 9 comments Post tags: Nut-Free, Soy-free The post Vegan Snickerdoodles – Soft, Chewy, and Oil-free Cookies appeared first on FatFree Vegan Kitchen.

VT Tried It: ALOHA Protein Bars

October 2 2020 Vegetarian Times 

ALOHA’s organic plant-based protein bars are a tasty (and largely chocolate-based!) addition to your backpack or office snack drawer. They are soy-, stevia-, gluten-, dairy-, and sugar alcohols-free! The texture is pleasantly soft--no need to gnaw on cardboard here!, and offer 14g of protein, made of a mix of brown rice and pumpkin seed proteins.  Peanut Butter Chocolate Chip: The soft texture of the bar is a pleasant contrast with the chocolate chips. I just ate lunch, yet I kept nibbling on this bar! Caramel Sea Salt: As a huge fan of caramel sea salt ice cream, I was wary when biting into this flavor. Rest assured, somehow ALOHA has magically found the right balance of flavors, with just a little sweet. Chocolate Chip Cookie Dough: Again, a masterful balance of replicating the flavors, but without trying to make a protein bar into a dessert. Chocolate Fudge Brownie: This flavor even comes with a chocolate coating (so maybe save it for your cooler-weather hikes). Chocolate Mint: One of my favorite sweets growing up were these mint chocolate meltaways, and this protein bar took me back! You can pick up your favorite flavors at Trader Joe’s, Amazon, or Sprouts. The post VT Tried It: ALOHA Protein Bars appeared first on Vegetarian Times.

Pumpkin Spice Pancakes

September 15 2020 Isa Chandra Moskowitz 

Pumpkin Spice Pancakes Makes 6 six-inch pancakes The most pumpkiniest pancakes Autumn is so bittersweet in the midwest. The bitter part: knowing In a few weeks youll be underdressed in your denim jacket no matter how many flannels youve got on. How all the therapeutic lamps in the world cant replace the feeling of a walk on the beach. And this winter there will be no escape as the pandemic rages on. But the sweet part, at least in the midwest right now: the earthy autumn breeze that somehow feels like it’s the beginning of something, the way it forces you into the moment, and really, the moment is all weve got. Well, except for Ive ALSO got a 6-pack of canned pumpkin puree and a bulk amount of Penzeys Pumpkin Spice. So I am going to make this pumpkin moment count. Today, with pancakes. Recipes Notes ~ If you have an allergy ok, use a different milk (obviously) but I have to admit that soy milk works best for me in pancakes! ~ This recipe uses 1/­­2 of a can of pumpkin puree. I did this so that it’s easy to double by simply just using the full can! I will also post some recipes for using the other 1/­­2 of the can, so stay tuned. ~ I have so many “alternative” flours that I got at the start of the pandemic and now need to use. If you don’t have spelt flour, AP flour will be just fine. Probably even better, honestly. Ingredients 1 3/­­4 cup unsweetened soy milk, divided 2 tablespoons ground flax seed 1 tablespoon apple cider vinegar 3/­­4 cup canned pumpkin puree 3 tablespoons extra virgin olive oil 3 tablespoons pure maple syrup 1 1/­­2 cups spelt flour 1 tablespoon pumpkin pie spice 1 tablespoon baking powder 1/­­4 teaspoon baking soda 1/­­2 teaspoon salt Directions 1 – In a large mixing bowl, use a whisk to vigorously mix 1/­­2 cup of milk with the flax seeds and apple cider vinegar for about a minute. It should be thick and viscous. Add the remaining milk, pumpkin puree, olive oil and maple syrup and whisk until smooth.  2 – Sift in the flour, pumpkin pie spice, baking powder, baking soda and salt. Whisk until relatively smooth, some lumps are okay, be careful not to overmix. 3 – Let the batter rest for about 5 minutes. Preheat a large non-stick skillet over medium heat. Lightly spray the pan with cooking oil. Scoop scant 1/­­2 cups of batter into the pan, and then, you know, make pancakes.

Lemon & Poppy Seed Vegan Baked Oatmeal – Healthy

May 17 2020 Vegan Richa 

Lemon & Poppy Seed Vegan Baked Oatmeal – HealthyFor a Healthy Baked Oatmeal Recipe that tastes like a lemon and poppy seed muffin, look no further than this gluten-free and vegan Lemon Poppy Seed Oatmeal. Jump to Recipe This Healthy Vegan Baked Oatmeal is a comforting and cozy start to the day – and guess what? It tastes like a Lemon and Poppy Seed Muffin. The type of muffin that reminds us of road trips, picnics, bake sales, and all kinds of light-hearted springtime fun, or is that just me? I used to be all about that bowl of steaming porridge oats in the morning….. lol nope that was not me, I never liked oats! Until I discovered the beauty of baked oatmeal. Since I started making baked oatmeal, Ive fallen in love with the cakey texture and I LOVE  how you can make a big casserole dish in advance and portion it out for a healthy vegan breakfast all week long. Plus you get to play around with so many fun and seasonal flavor options.  Have you tried my PB&J Baked Oatmeal, my Pumpkin Baked Oatmeal or Banana Bread Baked Oatmeal. Bookmark them, oatmeal lovers, and thank me later. Anyways, this is a one-casserole recipe and it is super simple to make – even on a weekday, though I like to prepare it on Sundays to take the edge off Monday mornings! It takes just minutes to put together. Then bake, slice, and serve warm or cold! Continue reading: Lemon & Poppy Seed Vegan Baked Oatmeal – HealthyThe post Lemon & Poppy Seed Vegan Baked Oatmeal – Healthy appeared first on Vegan Richa.

Feed a Family with These 13 Big-Batch Plant-Based Recipes

April 20 2020 Meatless Monday 

Feed a Family with These 13 Big-Batch Plant-Based RecipesCooking is a joy, but making every meal from scratch can get tedious, not to mention time consuming. And thats where big-batch cooking comes in. Weve created a list of plant-based recipes that are well suited for families (and leftovers). To do this, we looked through our Meatless Monday recipe database to find dishes that dont require a lot of preparation, are easy to scale up, and are hearty, nutritious, and filling. Although not all the recipes listed below are main dishes, they can still be prepared in large quantities and can be used to accompany other meals as side dishes or mid-day snacks. From Moroccan split pea soup and roasted chimichurri vegetables to Thai pumpkin curry and green tea pesto pasta the options for bulk cooking are only limited by your imagination -- and maybe the size of your stock pot. This Monday, do yourself a favor and cook a batch thats big enough for leftovers.  Black Bean Sesame Veggie Hash This recipe is an opportunity to get creative. Add whatever vegetables you have on hand and cook them up in your biggest skillet with some soy sauce, scallions, garlic, and chile oil. For the Black Bean Sesame Veggie Hash recipe, click here .   Chimichurri Roasted Vegetables Pungent and flavorful, these roasted vegetables can be prepared in bulk. The aromatic parsley-based chimichurri sauce is easy to scale up as well. For the Chimichurri Roasted Vegetables recipe, click here .         Freekeh Pilaf Swapping out rice for freekeh -- an ancient grain made from roasted green durum wheat -- makes for a healthier and more textured version of this classic dish. As with any pilaf, the flavor is only as good as the broth you use to cook it in, so make sure to use a nice, flavorful vegetable stock when cooking. For the Freekeh Pilaf recipe, click here . Ginger Orzo Brussels Sprouts Salad Chunks of butternut squash and Brussels sprouts makes this fragrant and flavorful ginger orzo more of a main meal than a side dish. The recipe serves eight, so expect leftovers, which is a plus because the flavors become more pronounced after they spend a night in the refrigerator. For the Ginger Orzo Brussels Sprouts Salad, click here . Green Tea Pesto Pasta An exceptionally unique recipe, this green tea pesto pasta is perfect to make in big batches. You can also make extra sauce and keep it in a plastic container for when pasta cravings hit. Add any variety of vegetables -- cherry tomatoes, zucchini, broccoli -- to add some oomph to the meal. For the Green Tea Pesto Pasta recipe, click here . Lemon Ginger Peas Frozen peas are humble ingredients, but they can be wonderfully delicious. This dish is simple to prepare and can be made in large batches, depending on how many bags of frozen peas youre willing to store in your freezer. Experiment with different seasoning combinations to keep your taste buds guessing. For the Lemon Ginger Peas recipe, click here . Meatless Brown Rice Jambalaya This meat-free jambalaya is packed with smoke, heat, and creole flavor. The recipe feeds six and doesnt require much in terms of prep -- just sauté the aromatics, pour in the stock, beans and rice, bring to a boil, and simmer away until the rice is fluffy and tender. For the Meatless Brown Rice Jambalaya recipe, click here .     Moroccan Split Pea Soup No matter the season, a hearty cauldron of split pea soup can feed an army. Besides being incredibly affordable, split peas are easy to prepare and packed with protein and fiber. Moroccan-inspired seasonings add a refreshing punch of flavor to each spoonful. For the Moroccan Split Pea Soup recipe, click here . Quick and Easy Hummus Making your own hummus is so much more affordable than buying it prepackaged at the store. Double or triple this recipe (depending on the size of your food processor), and have delicious, creamy hummus available all week. For the Quick and Easy Hummus recipe, click here . Roasted Parsnip and Spinach Shepherds Pie Hello leftovers. Making a platter of this shepherds pie will feed a large family. Prep the platter the day before cooking and store in the refrigerator if you want an easy weeknight meal. For the Roasted Parsnip and Spinach Shepherds Pie recipe, click here . Thai Tofu Pumpkin Curry This recipe can easily be doubled if you want an extra few servings the following day. Although it calls for pumpkin, feel free to incorporate eggplant, extra tofu, or a bag of frozen spinach to add more heft to the dish. For the Thai Tofu Pumpkin Curry recipe, click here . Vegetarian Gumbo Gumbo gets its color and flavor from its roux -- a paste-like mixture of flour and fat. This recipe is rich, decadent, packed with vegetables, and easy to scale up. For the Vegetarian Gumbo recipe, click here . Zucchini Scallion Cakes As simple as making pancakes, you can whip up a few dozen of these lemony zucchini cakes in no time. For the Zucchini Scallion Cakes recipe, click here . Click here  for more Meatless Monday recipes. When posting pictures of recipes to your social media network, tag @MeatlessMonday use #MeatlessMonday to show the plant-based community your creation. The post Feed a Family with These 13 Big-Batch Plant-Based Recipes appeared first on Meatless Monday.

Boosting Your Immune System with Plant-Forward Eating

March 10 2020 Meatless Monday 

Boosting Your Immune System with Plant-Forward EatingThe recent COVID-19 outbreak has caused concern across the world, and many people are taking measures to make sure they do not fall sick. Besides washing your hands and staying home if youre sick, theres a lot you can do from a nutrition standpoint to boost your immune system  – eat more vegetables and fruits, legumes and whole grains .  Vegetables and fruits especially, have nutrients and special natural compounds called phytochemicals that serve as antioxidants to neutralize damage to cells and fight nasty pathogens like COVID-19, the flu and the common cold. Will they prevent you from getting sick? Maybe not. But a healthy diet can help strengthen your immune system to help fight the virus and recover quickly. Below are some nutrients found in plant-based foods that are vital for a strong and robust immune system: Vitamin C An antioxidant that increases production of white blood cells, is key to fighting infections. Citrus fruits, papaya, dark green and yellow vegetables, red bell pepper, strawberries, tomatoes and watermelons are great sources of Vitamin C. Try this recipe.  Vitamin E An antioxidant that protects your cells from free radical damages, enhances the immune system to fight off bacteria and viruses. Foods high in vitamin E are sunflower seeds, nuts and green vegetables. Try this recipe. Vitamin A Functions mainly by keeping the skin, vision, and tissues of the mouth, stomach, intestine, and respiratory system healthy. Its anti-inflammatory properties enhance the immune system. Good sources of vitamin A are sweet potatoes, spinach, pumpkins, carrots, peppers, cantaloupes. Try this recipe. Zinc An important mineral that helps in wound healing, functions in the development of immune cells, which is needed for the immune system to work properly. Food sources of zinc are legumes, whole grains, nuts and seeds. Try this recipe.  Dietary protein Plays a major role in the bodys immune response. They activate cells that help fight off infections in the body. Good plant sources of dietary protein are: legumes, beans, peas, soy, and nuts. Try this recipe.    Overall, if pondering about which vegetable or fruit to eat, think of colors – purple, blue, red, yellow and orange, because it usually means they are packed with antioxidants that are great for your health and immune system.     Resources: 1. Zinc in Human Health: Effect of Zinc on Immune Cells. https:/­­/­­www.ncbi.nlm.nih.gov/­­pmc/­­articles/­­PMC2277319/­­ . Accessed March 5, 2020 2. Health Professional Fact Sheet. NIH, Office of Dietary Supplement. https:/­­/­­ods.od.nih.gov/­­factsheets/­­VitaminA-HealthProfessional/­­ . Accessed March 5, 2020 3. Li P, Yin YL, Li D, Kim SW, Wu G. Amino Acid and Immune Function. Br J  Nutr, 2007 Aug:98(2):237-52.  4. Protect your Health with Immune-Boosting Nutrition. https:/­­/­­www.eatright.org/­­health/­­wellness/­­preventing-illness/­­protect-your-health-with-immune-boosting-nutrition . Accessed March 5, 2020 The post Boosting Your Immune System with Plant-Forward Eating appeared first on Meatless Monday.

Not Having these 10 Spices in Your Cupboard is a Disservice to Your Taste Buds

February 17 2020 Meatless Monday 

Not Having these 10 Spices in Your Cupboard is a Disservice to Your Taste BudsUnder-seasoned food tastes of...disappointment, but you can effortlessly breathe new life into your meals with the addition of a few key seasonings and spice blends. Spices instantly elevate the subtle flavors of vegetables, legumes, whole grains, and plant-based proteins without piling on extra calories (or dirty dishes in the sink). From sea salt to shichimi togarashi, weve got the 10 spices that you need to add to your spice rack. Adobo (all-purpose seasoning) Adobo is the ultimate all-purpose seasoning, and, although its traditionally used with animal proteins, its salty-garlicy flavor can give that same savoriness to any number of plant-based dishes -- from crispy tofu to vegetarian stews. Adobo seasonings vary in their composition, but they generally include a blend of granulated garlic, salt, oregano, black pepper, and turmeric. Ancho Chile Ancho chile, known as a poblano when fresh, has a deep, smoky, slightly sweet flavor comparable to a spicy chocolate-covered raisin. Its mild-to-medium heat makes it an appropriate addition to moles, enchilada sauce, soup, traditional chili, or even pasta. Black Peppercorns (in pepper mill) Pre-ground black pepper tastes vapid and boring compared to the fresh stuff; thankfully, many spice brands offer miniature grinders complete with whole peppercorns ready to be crushed. A couple rotations of the pepper mill adds a sharp, citrusy flavor, floral-like aroma, and crunchy texture to the tops of salads, soups, pastas, and these delicious tempeh fajitas.  Cumin The fragrant seed is a member of the parsley family, but its often sold as a powder rather than in its whole form. Cumin is aromatic and complex and can add a powerful smoky flavor to black bean burgers, curried potatoes, vegetarian chili, and lentil soups. Just remember to use this strong spice sparingly. Curry Powder Curry Powder is a mixture of different seasonings that differs slightly based on what brand you buy. That being said, many contain some combination of coriander, mustard, cumin, fenugreek, cayenne, cardamom, cinnamon, cloves, and turmeric, which gives curry powder its iconic yellow-orange color. Add some to roasted vegetables, blend into hummus, sprinkle on popcorn, or use as the base of this Thai tofu pumpkin curry. Everything Bagel Available at Trader Joes and a spattering of other retailers, the Everything Bagel spice blend is the ultimate compliment to any roasted potato or sautéed vegetable. Add some to a tahini dressing or sprinkle some on an avocado half with a squeeze of lemon and a squirt of sriracha. The spice mixture is a combination of all the wonderful bits youd find on the outside of an everything bagel: sesame seeds, sea salt, dried minced garlic, onion, and poppy seeds.  Red Pepper Flake Although it probably already exists somewhere on your spice rack, the raw, uncalibrated heat of red pepper flake brings a brutish pop to roasted cruciferous vegetables and elegant pastas. Sea Salt Dont roll your eyes just yet. In terms of utility in a dish, sea salt offers the same taste-enhancing qualities as traditional table salt, but when it comes to look, flavor, and texture, sea salt is in an ocean of its own. Its slightly richer flavor and crunch make it a natural fit for both savory entrees and desserts. Shichimi Togarashi Adorning the table of many ramen soup shops, shichimi togarashi is a complex spice blend that includes a combination of red chile pepper, orange peel, sesame seeds, Japanese pepper, ginger, and seaweed. Sprinkle this on literally anything -- noodles, fried rice, stir-fried tofu, soups, marinades, rubs, dressings, tempuras, roasted vegetables, etc. -- to instantly add a flurry diverse flavors and tastes. Star Anise Star anise is often sold in its ornamental whole form, but its much easier to incorporate into dishes as a powder. Its flavor is somewhere between licorice, cinnamon, and clove. Try adding it to broths, chutneys, mulled wine, or desserts, like this warm cranberry poached pear.  Click here for more Meatless Monday recipes. When posting pictures of recipes to your social media network, tag @MeatlessMonday use #MeatlessMonday to show the plant-based community your creation. The post Not Having these 10 Spices in Your Cupboard is a Disservice to Your Taste Buds appeared first on Meatless Monday.

Top 20 Plant-Based Proteins

January 27 2020 Meatless Monday 

Top 20 Plant-Based ProteinsWill I get enough protein? is one of the most common questions asked by people looking to add more plant-based foods to their diet. The short (and long) answer is -- YES. Check out our Plant Protein Power Kit for downloadable social media graphics, plant-protein GIFs and printable posters. According to the United States Department of Agriculture (USDA), the recommended dietary allowance for individual daily protein intake is 0.8 grams per of protein per every 2 pounds of body weight. Although this is an approximate calculation -- other factors such as age, sex, body type, and lifestyle must be considered for a precise nutrient recommendation -- it provides a reliable benchmark to measure your daily protein requirements.  This amounts to around 56 grams of protein per day for the average sedentary man and 46 grams per day for the average sedentary woman. So, how do you reach that daily number eating only plant-based foods? Easy, check out our guide below and discover which seeds, nuts, legumes, vegetables, and plant-based products pack the biggest protein punch. Still have questions? Learn more about plant-based protein from the nutritional experts at Johns Hopkins University. Broccoli One of the most popular vegetables is also one of the most protein dense, with one cup of cooked broccoli containing 6 grams of protein. Roast it, sauté it, or steam it for a quick and nutritious side dish. Chia Seeds Small but mighty, 1 ounce of chia seeds packs nearly 5 grams protein. Drop a spoonful into a smoothie or combine with a liquid like juice or nut milk to make a fun-textured chia pudding. Chickpeas Cooked chickpeas are the main ingredient in hummus and boast nearly 15 grams of protein per cup. And remember, when using canned chickpeas, save the liquid -- also known as aquafaba -- for a terrific, plant-based egg white replacement. Edamame Popular in Japan and other areas of East Asia, edamame is as close you can get to a perfect food: One cup of cooked edamame contains 8 grams of fiber, 17 grams of protein, and is only 189 calories. Farro One of the lesser known ancient grains, farro needs to be on your radar. A quarter cup of uncooked farro contains 6 grams of protein. Its toothsome texture adds a pleasant chew to grain bowls and salads. Frozen Veggie Burgers There are tons of different types of pre-made frozen veggie burgers varying in ingredients, texture, and flavorful, and although their nutritional profiles differ, you can generally expect between 10 - 15 grams of protein per patty. Try a range of brands and see which one(s) fit your palate. Hemp Seed Heralded as a superfood, hemp seeds have a subtle, nutty flavor similar to pine nuts. In baking, hemp seeds can be used as a nut replacement, but it can also be added to smoothies, with 2 tablespoons containing over 6 grams of protein. Jackfruit Jackfruit is often marketed as a plant-based alternative to pulled pork, with a meaty, stringy texture fit for faux barbecue platters and sandwiches. Jackfruit is rarely sold whole, but there are a handful of brands selling products made with jackfruit in the refrigerated section of supermarkets. Jack fruit is not the most protein-dense item on this list, but it still contains 3 grams per cup. Kidney Beans These hefty beans are dense, nourishing, and nutrient-packed. One cup of cooked kidney beans contains roughly 13 grams of protein (as well as 13 grams of fiber). Lentils With tons of fiber and almost no saturated fat, look to use lentils as the foundation of multiple meals throughout the week. A cup of cooked lentils contains 18 grams of protein and more than half your recommended daily value of fiber. Mung Beans Mainly cultivated in East and Southeast Asia, the mung bean is often used as the foundation of stews, vegetable patties, or dal. One cup of cooked mung beans contains 14 grams of protein. Note: mung beans are easier to find dry rather than cooked and canned. Nut Butters Although not all nut butters are considered equal when it comes to protein content (or flavor), they generally contain around 4 grams of protein per tablespoon. Oatmeal A cup of cooked oatmeal contains 6 grams of protein; pair it with a scoop of peanut butter and a sprinkling of hemp or chia seeds for a protein-packed breakfast. Plant-Based Meat Thanks to plant-based meat, sources of vegan protein are all the rage. A typical plant-based burger patty contains 20 grams of protein. Many quick-service restaurant chains now offer versions of their classic menu items featuring some variety of plant-based meat. Quinoa The trendiest of grains (well, its technically a seed), quinoa is a splendid source of protein that can serve as the foundation of any meatless meal. A cup of cooked quinoa boasts around 8 grams of protein. Seitan The original plant-based meat replacement, seitan -- which is made from wheat gluten -- is packed with protein and can be quite tasty when properly prepared. A 3-ounce serving of seitan includes between 15 - 20 grams of protein, a number that is comparable to most animal proteins. Soy Milk The market for non-dairy nut milks has exploded in recent years, but soy milk remains the most nutritious option. One cup of soy milk has 8 grams of protein, which makes it a nice base for smoothies and shakes. Sprouted Bread Sprouted bread is a certain category of bread made from grains that have been allowed to germinate (aka sprout) before being milled into flour. Ezekiel Bread -- a common brand of sprouted bread -- contains 4 grams of protein and only 80 calories per slice. Sunflower Seeds Who wouldve thought that the innocent little sunflower seed could pack such a protein punch? A half-cup of sunflower seeds has 15 grams of proteins. Bring some in a little baggy and keep with you for a quick and nutritious snack. Tofu There are imitators and then there are originators. Tofu -- made from soy beans -- is sold in a variety of textures and forms, but no matter the type, youre guaranteed to get a solid dose of plant-based protein, with a half-cup offering around 10 grams. Our recipe for Jamaican Jerk Tofu (the most popular recipe on our website) will make you a lifelong tofu loyalist.   Below, weve curated a sample a menu to demonstrate how easy it is to hit your daily protein target eating only plant-based foods. Breakfast: Overnight Pumpkin Pie Oats (17 grams of protein) Lunch: Garlicky White Bean Avocado Toast (13 grams of protein) Dinner: Veggie Meatballs (27 grams of protein) No time to cook? No problem. Meatless Monday On-the-Go is easier than ever. Creating a plant-based Meatless Monday masterpiece? Let us know by tagging @MeatlessMonday and #MeatlessMonday on your social media posts for a chance to be featured on our channels.   The post Top 20 Plant-Based Proteins appeared first on Meatless Monday.


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