Vegan Frijoles Charros

One day I’ll get around to soaking dried beans overnight and cooking them for hours, but that’s not today.  There’s never enough time.  So I figured out a way to cheat use canned pinto beans while still developing a sauce for them to bathe in.  Very flavorful and so easy!  

Bonus: you can puree them or mash with a fork and you’ve got healthier refried beans or add a little extra broth or some salsa, puree and you’ve got yourself a dip.  I just love taking one recipe and morphing it into several different dishes.

Printer Friendly

Makes about 2 – 1 cup servings


Ingredients

Cooking spray or oil

1/4 cup diced onion

1/4 cup green pepper

2 cloves garlic, chopped

1 tsp chopped jalapeno (optional)

1/2 cup diced tomato

2 tsp cumin

1 tsp chili powder

1/4 tsp chipotle powder (spicy) or smoked paprika (mild)

2 tsp red wine vinegar

1 1/2 cups vegetable broth

Salt and pepper to taste

1 can pinto beans, drained and rinsed

Method

Heat a lightly oiled, high-sided skillet over low-medium then add onion, pepper, garlic, and jalapeno with dash of salt.  Cook 5 minutes being careful not to let the garlic get brown.  Stir in tomato, cumin, chipotle or paprika, vinegar and let it cook for a minute, then stir in broth.  Simmer uncovered for 10 minutes.

Transfer mixture from the pan to a blender or food processor and puree.  Add back to the pan, season with salt and pepper to taste, and stir in the beans.  Let them cook over low heat for 5 minutes, then serve.

Spiced Quinoa with Roasted Pumpkin Seeds

Quinoa (pronounced keen-wah) is actually not grain but rather a seed. What makes it so wonderful is that it’s a plant-based, complete protein meaning it contains all nine essential amino acids (the ones your body can’t produce).  Yea, that’s pretty cool.  One cup cooked gives you 8 grams of protein with just over 200 calories and about 3.5g fat.  For long time I wanted so badly to love this little protein-packed wonder seed, but everytime I cooked it I found it tastless and mushy.  Yuck.  So, I decided to try using less liquid and swapped broth for water, threw in spices, garlic, etc. and voila, I was converted.

Printer Friendly

Makes about 3 cups

Ingredients

Olive oil or cooking spray

1/2 medium onion, finely diced

3 cloves garlic, minced or finely chopped

2 tsp red wine vinegar

1 tsp cumin

1 tsp smoked paprika

1 cup quinoa

2 cups vegetable broth (water can be substituted)

Salt and pepper to taste

Pepitas (already roasted pumpkin seeds) or regular raw pumpkin seeds

Chopped cilantro

Method

Heat oil in a skillet.  Add onion and garlic with a pinch of salt and cook over medium low heat for 5 minutes or until onions are translucent.  Add vinegar, cumin, smoked paprika, quinoa; stir o combine everything and cook just a minute.  Add in broth and stir.  Turn heat up and bring to boil, then reduce to low and simmer covered 15-20 minutes or until liquid is absorbed.  If there’s still too much liquid, you can removed cover and cook a few minutes longer.  Garnish with pumpkin seeds and cilantro. Serve as a side dish, add beans to make it a main dish, or add to a wrap with veggies.

*To roast pumpkin seeds just lay on a baking sheet, spray with cooking oil, and bake at 350 for a few minutes until they start to turn golden.  I’ve never actually timed it but they always turn out ok.

BBQ Tempeh Sandwich with Coleslaw & Avocado

Can it just be summer already!?  The days are getting longer, the flip flops have had a couple outings, and baseball is here but I’m done with wearing a coat to the games.  So yea, I’ve been daydreaming about all things summer and it shows with what I’ve been craving.

This is the first of many summer recipes that I’ll be cooking up.  The marriage of a smokey barbecue sauce and a tangy coleslaw is simply divine.  Add in the avocado, put it between bread, and it’s heaven!  It’s important to get a stellar barbecue sauce and if you’re vegan, read the ingredients.  Some have worcestershire sauce in them and therefore can have anchovies (yes, many worcestershire sauces have anchovies).  Some BBQ sauces also have honey so heads up for those who may avoid that as well.  I love Stubb’s or Trader Joe’s Kansas City Style Barbecue Sauce, which is pretty kickass.  Check out it’s 5 out 5 stars  review on this site loaded with reviews of barbecue sauces.

Printer Friendly

Makes 2 sandwiches

Ingredients

Tempeh

1/2 package of tempeh, sliced

Barbecue sauce

Coleslaw

2 Tbsp unsweetened almond or soy milk

2 tsp distilled white vinegar

1 tsp lemon juice

2 Tbsp vegan mayo, such as Earth Balance or Vegenaise

1 Tbsp sugar

1 Tbsp grated onion

Salt and pepper to taste

2 cups shredded or chopped cabbage

1 small carrot, grated

Slice bread or roll

Avocado, mashed

Method

Place sliced tempeh in a shallow tupperware or dish.  Slather on the barbecue sauce with a brush (a small spatula or spoon will work) getting it all nice and coated. Let it sit in the fridge for an hour.

While it’s marinating, make your slaw.  This is also best if it has a little time to sit.  Mix your almond milk, vinegar and lemon juice in a bowl.  Give it a stir and let it sit for a 5 minutes.  Now whisk in your mayo, sugar, onion, salt and pepper.  Make any adjustments to suit your taste.  Add cabbage and carrot and toss to thoroughly coat.  Set in the fridge.

Pre-heat oven to 375 degrees.  Take tempeh slices and lay on a baking sheet lined with parchment or a silpat.  Bake for 10-12 minutes, flip pieces and bake another 10-12 minutes depending on how thin the tempeh is sliced and how crispy you want it.

Take some mashed avocado and spread on one or both slices of bread.  My favorite way to assemble is bread w/ avocado, tempeh, spread on a little extra barbecue sauce, coleslaw, bread w/ avocado.  Dig in!

Summer Tomato Bruschetta

Serve this on crostini, pasta, salad, pizza or just eat with a spoon.  It’s always delicious!

 Ingredients

2 tbsp olive oil (preferably a higher quality)

1 clove garlic, grated or finely chopped

1 tsp balsamic vinegar

Salt and pepper to taste

2 cups grape tomatoes, quartered (remove some seeds if desired)

1 small handful basil leaves, cut into thin strips

Method

In a large bowl whisk olive oil, garlic, vinegar, salt and pepper.  Add tomatoes and basil, give a quick stir and voila.  Fresh tomato bruschetta!

Hoe Cakes (aka Cornmeal Pancakes)

Hoe cakes, also known as cornmeal pancakes, are basically a pancake that is typically made with a equal parts flour and cornmeal.  They get their name from way back in the day when they were cooked on hoe over a fire.  These little treats were George Washington’s breakfast of choice and he enjoyed them with honey.  I like mine with raw agave or maple syrup and vegan Earth Balance (note: the Whipped one tastes like butter and is much better than the Original).

Makes 3-4 small hoe cakes

Ingredients

1/4 cup almond milk

2 tsp fresh lemon juice

1/4 cup cornmeal

1/4 cup flour (I use half whole wheat and oat flour)

1 tsp baking powder

1/4 tsp salt

2 Tbsp unsweetened applesauce

1 Tbsp agave nectar or maple syrup

Canola oil

Method

Recommended: use a cast iron skillet and set on burner over medium heat to allow it to heat while you mix ingredients.

Measure your almond milk in a measuring cup and then add the lemon juice.  Give it a stir and set aside.

 Add cornmeal, flour, baking powder, and salt to a bowl and whisk or stir.  Add applesauce, agave, and almond milk mixture and stir.

For each cake add about 2 tablespoons of batter to lightly oiled, heated skillet. Spread out to form a small circle.  Let cook about 4 minutes (will depend on how hot your skillet is) or until the edges start to dry and crust.  Flip and cook about 3-4 more minutes.

Southwest Black Bean, Corn, and Rice Salad

So many great things about this dish – it’s an easy mix some stuff together kind of recipe, it’s vegan and healthy, it’s delicious, and it doesn’t really require cooking if you get the kind of rice you can just microwave.  Oh and it’s versatile too.  You can switch up the grains (I used a combination or brown rice and barley), add avocado if you like, use it as a side or a main dish, in tacos or burritos, whatever you want.  The recipe makes 2-3 side dish servings but it can easily be doubled for a 4-5 person dinner or for a party.

Serves 2-3 as a side dish

Ingredients

1 tsp cumin

1/2 tsp chili powder

1/4 tsp chipotle powder or cayenne (optional)

1 Tbsp canola oil

1/4 cup vegetable broth

2 Tbsp red wine vinegar

2 cups cooked brown rice, barley or another grain

3/4 cup cooked black beans (about half a can drained)

3/4 cup frozen corn, thawed

1/4 cup chopped green onion

1/4 cup chopped fresh cilantro

Salt and pepper to taste

Method

Mix spices, oil, broth and vinegar in a large bowl.  Add remaining ingredients and stir until everything is combined and mixed with the dressing.  This is best if left to chill in the refridgerator 1-2 hours before serving.

Falafel Spiced Roasted Chickpea Tacos

I really love falafel.  So much in fact that at one point I created a baked falafel recipe in my early days of blogging.  I’ve been meaning to revisit this recipe to see how I could revamp it, but to have to bust out the food processor, form little patties, and all that, just hasn’t been something I’ve had time for.  So I had this brilliant idea to take all those spices and flavors and just coat the chickpeas in them, then roast them.  I do love roasted chickpeas. I substitute onion for onion powder, fresh garlic with garlic powder that way I wouldn’t have to worry about it burning in the oven and the flavors would be all combined.   It worked like a charm!  I got my falafely goodness without the work. Yep, I’ll pat myself on the back for this one.  It’s pretty freakin’ good.

Printer Friendly

Makes 4 tacos

Ingredients

1 can chickpeas, drained and rinsed

1 Tbsp olive oil

2 tsp lemon juice

2 tsp coriander

2 tsp cumin

1 tsp garlic powder

1/2 tsp onion powder

1/4 tsp white pepper

1 Tbsp finely chopped fresh cilantro

1 Tbsp finely chopped fresh flat leaf parsley

Salt and pepper to taste

Toppings:

Diced tomato

Diced onion

Diced dill pickle (yes this goes very well with falafel)

Lettuce

Tahini dressing (I love the one from Trader Joes that you can find by the hummus or try my recipe)

Taco size tortillas

Method

Pre-heat oven to 400 degrees.

Chickpeas to a bowl and add olive oil and lemon juice.  Give it a toss to coat.

In a small bowl, mix all the spices together.  This is important so that you have an even flavor throughout.  Add the spices to the chickpeas along with the fresh herbs and lastly the salt and pepper.  Toss to thoroughly coat.

Spread chickpeas on a parchment-lined baking sheet and bake 30-40 minutes (depending how crispy you want them).

Grilled Avocado Sandwich

Tomato soup has a new BFF and doesn’t have cheese.  Glorious avocado steals the show in the tasty grilled sandwich.  Yea, yea grilled cheese sandwiches are awesome but this isn’t trying to replace it.  It is its own kind of awesome and it also pairs exceptionally well with tomato soup.  Of course you could add other things to the sandwich but I like to keep it simple, just a little S+P, maybe a dash of garlic powder, and all that rich, buttery avocado. Pair with some of this yummy tomato soup and enjoy!

Printer Friendly

Makes one sandwich

Ingredients

2 slices of bread

3-4 Tbsp mashed avocado (about 1/4 of an avocado)

Salt and pepper to taste

Dash of garlic powder (optional)

Earth Balance vegan butter spread, room temp

Method

Heat skillet over medium heat (I use a cast iron skillet). Mix your mashed avocado with salt, pepper and garlic powder if using.  Spread butter on a slice of bread, on the other side spread on your avocado.  Place the other slice on top and spread with butter.  Cook in skillet for 2-3 minutes on each side or until golden brown.

Roasted Tomato Basil Soup

Printer Friendly

Serves 3-4

Ingredients

1 heaping cup of grape tomatoes

Olive oil

Salt and Pepper

2 Tbsp live oil

1/2 large onion, diced

Pinch of salt

3 large garlic cloves

1 tsp dried thyme

1 28oz can whole plum tomatoes

2-3 cups vegetable broth

1 cup fresh basil leaves (or about a handful)

Salt and pepper to taste

Crushed red pepper for heat (optional)

Method

Pre-heat oven to 400 degrees.

Toss grapes tomatoes with olive oil, salt and pepper.  Add to parchment lined baking sheet and bake for 20-25 minutes.

While tomatoes are in the oven, add olive oil to saucepan and heat over medium-low.  Add onion and pinch of salt and cook 3-4 minutes.  Add garlic and thyme; cook 2 minutes.

Add whole can of tomatoes with juice, 2 cups of the broth and basil. Break up the tomatoes slightly with a wooden spoon.  Bring to a boil then reduce to low and simmer uncovered for 25 minutes.

Let cool slightly and add to a blender along with roasted tomatoes.  Puree, add more broth if you like a thinner consistency.  Transfer back to pot and season with salt, black pepper, crushed red pepper to taste.

Zesty Italian Vegan Meatballs

No these don’t taste like regular meatballs, but these bad boys are pretty tasty.  I used some vegan Italian sausage that I had so it gives them a nice zesty flavor and then you don’t have to worry so much about adding a bunch of seasoning.  I had a Field Roast link that I cut up and threw in the food processor until it was crumbly.  Uptons Naturals also makes a great Italian sausage and there’s isn’t a link but instead more “ground” texture.  I highly recommend either of those.  Some other brands out there just don’t taste good.  If you don’t feel like cooking lentils, black beans will probably do.

Ingredients

2 Tbsp olive oil (divided)

1/2 small onion, diced (about 1/4-1/3 cup)

2 cloves garlic, finely chopped

1/2 cup crumbled Italian vegan sausage (chop or use food processor if needed)

3/4 cup cooked green or brown lentils

1 Tbsp soy sauce

3/4 cup bread crumbs

1 flax egg (1 Tbsp ground flaxseed mixed with 2 Tbsp water)

Salt and pepper to taste, if needed

Method

Heat 1 Tbsp oil in a skillet and add onion and garlic. Cook over medium heat about 3 minutes.

Add onions, garlic, sausage, and lentils to a food processor.  Pulse several times until mixture starts to come together, drizzle in the remaining 1 Tbsp olive oil.  Pulse and once combined (not pureed) add to a mixing bowl.  Add bread crumbs and flax egg.  Mix to combine.

Roll mixture into tablespoon size balls and lay onto a parchment line baking sheet or dish.  Chill in the refrigerator for 20-30 minutes.

Pan-fry

Add enough oil to coat the bottom of a cast iron or nonstick skillet.  Heat over medium high.  Lightly dust each meatball with flour and add to skillet.  Add to skillet (should be hot enough to sizzle) and cook about minutes or until golden brown (turning half way through).

Bake

Pre-heat oven to 375 degrees.  With meatballs on a parchment line baking sheet, spray or brush with olive oil.  Bake 20-25 minutes.