Baked* Black Bean Taquitos
Ingredients
- 2 cans (14 oz. each) black beans, drained and rinsed
- 1 medium onion, diced
- 3 garlic cloves, minced
- 1 tsp. paprika
- ½ tsp. cumin powder
- ¼ tsp. salt or to taste
- ¼ tsp. pepper or to taste
- 1 cup vegetable broth
- 1 ½ tbsp. lime juice
- ¼ cup cilantro, chopped
- 1 tbsp. plant butter (or regular butter)
- 12 6-inch flour tortillas (look for whole wheat!)
- 2 tbsp. olive oil for brushing
Instructions
- In a medium saucepan, simmer the beans, onion, garlic, veggie stock, and spices for 15 minutes, until the onion softens nicely and the liquid has almost evaporated.
- Add the plant butter/butter, lime juice, and cilantro, and mash everything together with a potato masher.
- Lay out the tortillas on a flat surface and divide the bean mixture among the 12 tortillas (about 3 tablespoons for each). Roll up each tortilla tightly and place it seam side down.
- Line a large baking tray with parchment paper or a silicone mat. Spread about 2 tablespoons of oil evenly across it.
- Place the taquitos seam side down on the baking tray, making sure that you are leaving at least ½ inch of space between each one.
- Using a pastry brush, brush a thin layer of oil on each taquito.
- Bake at 400°F for 20-25 minutes, until the tortillas start to brown.
*If an oven is not available, you may use non-stick spray or a small amount of cooling oil to brown them in a skillet on the stovetop.
Find it online: https://cooktoria.com/baked-black-bean-aquitos/?utm_source=Pinterest&utm_medium=organic
Chickpea Salad Sandwich
Ingredients:
- 2 cans chickpeas, 15.5 ounces each, with liquid
- 2 tablespoons finely minced celery
- 2 tablespoons finely minced yellow onion
- 2 tablespoons finely chopped fresh parsley
- 4 to 5 tablespoons regular or vegan mayonnaise
- 2 to 3 teaspoons Dijon mustard, plus more to taste
- 1/2 teaspoon salt, or adjust to taste
Instructions:
- Pour the chickpeas and their liquid into a medium saucepan. Place the pan over medium heat.
Let the chickpeas simmer for about 10 minutes, stirring from time to time so they heat evenly and do not stick.
- After simmering, pour the chickpeas into a colander and drain them thoroughly. Let as much excess liquid escape as possible.
- Move the drained chickpeas into a large mixing bowl. Use a potato masher or fork to mash them until you reach the texture you want. Keep some chunks if you like a more rustic salad, or mash more for a smoother filling.
- Add the minced celery, minced onion, chopped parsley, mayonnaise, Dijon mustard, and salt to the bowl.
- Stir everything together until the mixture looks evenly combined and creamy throughout.
- Taste the salad and adjust the seasoning as needed. Add more salt, mustard, or mayonnaise if you want stronger flavor or a softer texture.
- Once the flavor feels right, cover the bowl tightly with a lid or plastic wrap and place it in the refrigerator. Chill for about 1 hour so the flavors can settle and blend.
- If you prefer, serve the chickpea salad right away instead of chilling it first. Spoon it onto bread, stuff it into lettuce cups, or use your favorite toppings and enjoy immediately.
Storage: Keep any leftover chickpea salad in an airtight container in the refrigerator for up to 4 days.
Chili Lime Bean Salad
INGREDIENTS:
Salad Base
- 1 15 oz can chickpeas, rinsed and drained
- 1 15 oz can black beans, rinsed and drained
- 1 cup frozen fire roasted corn, thawed
- 1 cup cherry tomatoes, halved
- 1/2 small red onion, finely diced
- 1 jalapeno, finely diced (optional)
- 1/4 cup cilantro, minced
- 1 avocado, cubed
Dressing
- Zest of one lime
- Juice of 2 limes or 1/4 cup lime juice
- 2 tbsp extra virgin olive oil (optional)
- 1 tbsp maple syrup
- 1 large clove of garlic, crushed or 1 tsp garlic powder
- 1/2 tsp cumin
- 1 tsp chili powder or Tajin
- 1 tsp smoked paprika
- 1/4 tsp salt
INSTRUCTIONS
- In a medium mixing bowl, combine beans, corn, tomatoes, red onion, and cilantro.
- In a separate cup or bowl combine lime zest, lime juice, oil, maple syrup, and remaining seasonings. Whisk the vinaigrette together and pour dressing over beans and gently toss everything together to coat.
- Place beans in the fridge to chill for at least an hour before serving. When ready to serve, mix in your avocado and make sure to toss again, then enjoy!
Make this a meal by including more grains. Add more corn or serve with tortilla chips, quinoa, rice or bulgur wheat.
Adjust the spice of the salad by omitting the jalapeño or removing the seeds before adding to the salad.
Add and mix in the avocado when ready to serve. This will make the salad last longer as avocado oxidizes quickly.
Find it online: https://plantbasedrdblog.com/2020/09/chili-lime-bean-salad/
Easy Pineapple Chickpeas and Rice Recipe
Ingredients:
- 1 cup cooked rice (try brown!)
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cup pineapple chunks (fresh or canned, drained)
- ½ cup pineapple juice (from the can or fresh)
- 1 tbsp soy sauce (or tamari for gluten-free)
- 1 tbsp maple syrup (for a touch of sweetness)
- ½ tsp garlic powder
- ½ tsp ginger powder
- ½ tsp smoked paprika (adds depth of flavor)
- 1 tbsp olive oil (or sesame oil for extra flavor)
Instructions
- Heat oil in a pan and sauté bell peppers and onions for 3–4 minutes.
- Add chickpeas and pineapple chunks; cook for 3–4 minutes.
- Mix pineapple juice, soy sauce, maple syrup, garlic powder, ginger, and paprika; pour over chickpeas and pineapple.
- Simmer for 3–5 minutes until sauce thickens.
- Stir in cooked rice and cook for another 3–5 minutes.
- Garnish with cilantro and serve hot!
Easy Marry Me Chickpeas Recipe
Ingredients:
- 2 Tbsp olive oil, plant butter or unsalted butter, 28 g
- 4 cloves garlic, minced
- ½ tsp each salt, oregano, crushed red pepper flakes
- ¼ tsp ground black pepper
- ½ cup sun-dried tomatoes, roughly chopped
- 1 cup vegetable broth, 236 mL
- 2 15-oz cans chickpeas, drained, 425 g cans
- 1 cup plant-based cream, heavy cream, or half-and-half
- ½ cup grated parmesan, dairy or non-dairy
- 2 Tbsp chopped fresh basil
Instructions:
- Set a large sauté pan or pot over medium heat and add the butter. For a chef’s upgrade, swap 1 tablespoon of butter for 1 tablespoon of oil from the sun-dried tomato jar. Once melted and shimmering, stir in the minced garlic, salt, oregano, crushed red pepper flakes, black pepper, and optionally 2 tablespoons of tomato paste. Cook for about 2 minutes, stirring often, until fragrant.
- Tip in the chopped sun-dried tomatoes and stir so they get coated in the aromatic base. Pour in the vegetable broth, add the drained chickpeas, and give everything a good stir.
- Let the mixture cook uncovered over medium heat for 5 minutes. The broth should reduce a little, the chickpeas should warm all the way through, and the pan should smell savory and deeply inviting.
- Take the pan off the heat, then stir in the heavy cream, grated parmesan, chopped fresh basil, and optionally 2 cups of fresh baby spinach. The residual heat will soften the spinach and melt the cheese into a silky sauce. Serve warm while the sauce is still glossy and spoonable.
Easy Healthy Mexican Rice
Ingredients:
- 1 tablespoon olive oil
- 1 large onion, finely chopped
- 1 red or green bell pepper, sliced
- 4 garlic cloves, finely chopped
- 1 small green chili, finely chopped
- 10.5 oz basmati rice
- 2 tablespoons chipotle paste
- 12 fl oz vegetable stock
- 1 14 oz can chopped tomatoes
- 4.4 oz sweetcorn, canned or frozen
- Fresh coriander, a handful
Instructions:
- Heat the olive oil in a large, deep pan that has a lid. Sauté the onion for 2-3 minutes over medium heat, then stir in the sliced bell pepper and continue to cook for another 2-3 minutes.
- Add the garlic and green chili, then cook for another minute until fragrant. Stir in the rice and toast it for 2-3 minutes, stirring continuously.
- Next, stir in the chipotle paste and continue to cook for 1-2 minutes, again stirring all the time.
- Add the stock, chopped tomatoes and sweetcorn and stir well to combine. Bring to a simmer, then lower the heat and put the lid on the pan. Cook for 15-20 minutes until the rice is cooked through and tender.
- Stir in the coriander, season to taste, and serve with lime wedges and extra chopped coriander, if you like.
Find it online: https://vegancocotte.com/vegan-mexican-rice/?utm_source=Pinterest&utm_medium=organic
Plant Based Fried Rice
Ingredients
Scrambled Tofu
- 6-8 ounces firm or extra-firm tofu about 1/2 block, drained and patted dry
- 2 teaspoons vegetable oil or vegan butter
- 1/2 teaspoon onion powder
- 1/2 teaspoon garlic powder
- salt and pepper to preference
- 1/4 teaspoon turmeric (optional, for color)
Fried Rice
- 3 tablespoons vegetable oil or vegan butter
- 2 teaspoons sambal chili paste more or less to taste
- 4 scallions thinly sliced white and green parts separated
- 4-6 cloves garlic minced (about 1 heaping tablespoon)
- 3 cups cold leftover rice see notes for details
- 1 cup frozen mixed peas and carrots
- 2 tablespoons soy sauce
Make the Tofu Scramble
Pan-fry the tofu: Heat vegetable oil in a nonstick skillet over medium-high heat. When the oil shimmers, crumble in the half block of tofu. Season with onion powder, garlic powder, salt, and (optional) turmeric. Stir-fry for 3-5 minutes, until lightly browned. Set aside on a plate.
Make the Fried Rice
- Stir-fry the aromatics: In the same pan as the tofu, heat vegetable oil or vegan butter over medium-high heat. Add in the sliced white parts of the scallions, along with chili paste (if using). Stir-fry for 2-3 minutes, or until the scallions start to look translucent. Then add in the minced garlic and stir fry for another minute. Reduce heat slightly if the garlic starts to brown.
- Add in the vegetables: Add in the frozen peas and carrots and stir-fry for another 1-2 minutes to warm through.
- Add in the rice: Add in the cold leftover rice. Stir-fry the rice for 4-6 minutes. It should start to take on some golden-brown color.
- Season: Add in the soy sauce and stir to distribute.
- Add in the tofu scramble: Fold in the scrambled tofu and the green parts of the scallions and stir-fry for an additional 2-3 minutes to heat everything through.
Find it online: https://sarahsvegankitchen.com/wprm_print/vegan-fried-rice
Instant Pot Lasagna Soup – Vegan Lasagna Soup
Ingredients:
- 1 tsp oil
- 1/2 onion chopped
- 4 cloves of garlic chopped
- 1 cup veggies – combination of peppers, carrots, zucchini
- 1/4 cup red lentils (uncooked)
- 1 cup tomato puree (or use any thick tomato sauce)
- 1 to 1.5 cup diced tomato
- 2 tsp Italian seasoning
- 1/4 tsp each onion powder, garlic powder
- 1/2 to 3/4 tsp salt
- 2 cups water or veggie broth (2.5 to 3 cups for soupier or if using whole grain noodles or with more veggies)
- 5 oz lasagna sheets, broken into small pieces, or use pasta of choice
- Red pepper flakes to taste, opt.
- 1 tbsp nutritional yeast
- 1 cup packed spinach, optional
- Regular or plant-based pesto, ricotta or mozzarella, butter/ garlic bread to serve optional
- a tbsp tomato paste, lemon, fennel seeds (optional add ins)
Instructions:
- Heat oil in Instant pot on sauté mode. When hot, add onion, garlic and a pinch of salt. Cook for 2 mins, stirring occasionally.
- Add veggies and mix in. Add red lentils, tomato purée, tomato, salt, seasoning, onion powder, garlic powder and mix in. Add a tbsp of tomato paste for additional tomato flavor (optional). Add lasagna sheets and water and mix in. (make sure to use small pieces and mix them in well else they tend to stick).
- Close the lid and Pressure cook on manual hi for 3 mins **. Let the pressure release for 10 minutes, then if there is still pressure in the pot, manually release carefully and open.
- Mix in the pepper flakes and nutritional yeast. Taste and adjust salt and flavor. Add some more salt, broth, tang(lemon) if needed to balance.
- Fold in the spinach if using. Let sit for a minute. Then serve with pesto/basil and/or ricotta/mozzarella, and garlic bread.
Find it online: https://www.veganricha.com/instant-pot-lasagna-soup-vegan/?utm_source=Pinterest&utm_medium=organic#wprm-recipe-container-27983
BROCCOLI CHICKPEA PASTA WITH GARLIC OLIVE OIL
INGREDIENTS:
- 8.8 oz Pasta (penne, rotini, or fusilli)
- 10.5 oz Broccoli Florets (fresh or frozen)
- 1 can (14 oz) Chickpeas, drained & rinsed
- 4–5 cloves Garlic, minced
- 4 Tbs Olive Oil
- ¼ teaspoon Red Pepper Flakes
- 4 Tbs Vegetable Broth
- 1 Tbs Lemon Juice
- ¼ cup Grated Parmesan Cheese (optional)
- Salt to taste
INSTRUCTIONS
- Cook the pasta al dente in a pot of boiling water, reserving ½ cup of pasta water before draining.
- Heat olive oil in a pan, then sauté minced garlic and red pepper flakes for about a minute.
- Add broccoli florets to the pan and cook for 5–7 minutes until tender-crisp.
- Introduce chickpeas, vegetable broth, and lemon juice. Simmer for 2-3 minutes.
- Mix the drained pasta into the pan, tossing well. Add reserved pasta water if the sauce is too thick.
- Season with salt and pepper, and sprinkle parmesan if using. Serve warm.
Find it Online: https://stella.kidmud.com/broccoli-chickpea-pasta-with-garlic-olive-oil/?utm_source=Pinterest&utm_medium=organic
One-Pot Black Bean Taco Spaghetti
Ingredients:
- 1 medium yellow onion, diced
- 1 teaspoon minced garlic
- 1 tablespoon oil (olive or any neutral cooking oil)
- 1 (15oz) can black beans, drained & rinsed
- 2 (10oz) cans Rotel
- 2 tablespoons taco seasoning
- 3 ½ cups water
- 1 pound (16 oz) spaghetti (one box)
- 2 cups shredded plant based or regular cheddar cheese
- 1/2 cup plant based or regular sour cream
- 2-3 green onions, sliced
Instructions
- Heat a large pot (heavy bottom if possible) with oil over medium-high heat. Add diced onion and garlic, sauté together until slightly tender 3 to 4 minutes.
- Add in black beans, Rotel (include liquid), and taco seasoning. Mix everything to combine. Add in dry spaghetti (break in half for ease) and 3 ½ cups water. Cover and cook 10 minutes.
- Remove cover and stir well ensuring nothing is sticking to the bottom. Continue to cook uncovered 5 to 8 minutes stirring occasionally until spaghetti is cooked to your liking and most (but not all) of the liquid is cooked down.
- Turn off heat. Stir in the cheddar cheese and sour cream. Transfer to serving dishes, garnish with green onions, and serve immediately.
Find it online: https://print.grow.me/aHR0cHM6Ly90aGVzY2htaWR0eXdpZmUuY29tL3dwLWpzb24vbXYtY3JlYXRlL3YxL2NyZWF0aW9ucy8yNDYvcHJpbnQ=
Easy Spaghetti Salad
Ingredients
- 1 pound spaghetti (whole wheat if possible)
- 2 cups grape tomatoes – halved
- 2 cups cucumbers – sliced and halved
- ¾ cup red onion – minced
- ¾ cup plant based or regular parmesan cheese – grated
- 2 tablespoons fresh parsley – chopped
- Italian Vinaigrette Dressing – about 1 ¼ cup
Italian Vinaigrette Dressing
- ¾ cup olive oil
- ¼ cup apple cider vinegar
- ¼ cup fresh lemon juice
- 1 teaspoon garlic – minced
- ½ teaspoon onion powder
- ½ teaspoon dried oregano
- ½ teaspoon dried basil
- 1 teaspoon salt
Instructions
- Cook spaghetti pasta according to package directions. Drain and rinse.
- To a large bowl add spaghetti, tomatoes, cucumbers, onion. Drizzle over dressing and toss all ingredients together. Sprinkle on Parmesan cheese and parsley.
- Serve immediately. **Can be made a day ahead of serving. Store in an airtight container in fridge for up to 3 days.
Italian Vinaigrette Dressing
Add olive oil, vinegar, lemon juice, garlic, oregano, basil, pepper and salt to a small bowl or jar. Mix together or shake to incorporate all ingredients.
Sweet Potato Hash
Ingredients
- 1-2 tablespoon extra-virgin olive oil
- 1 pound sweet potatoes, cubed
- 2 cloves of garlic, chopped
- ½ red onion, chopped
- ½ red bell pepper, chopped
- ½ green bell pepper, chopped
- ½ teaspoon salt
- ¼ teaspoon ground black pepper
Instructions
- Heat the oil in a skillet, add the sweet potato cubes, cover with a lid, and cook over medium heat for about 10 minutes, stirring occasionally. You don’t need to peel the sweet potatoes if you don’t want to.
- Add all the remaining ingredients, stir, uncover, and cook over medium-high heat for about 10 to 15 minutes or until tender and golden brown.
- Serve immediately (add some chopped fresh parsley on top) with some protein of your choosing.
- Keep the leftovers in an airtight container in the fridge for 3-5 days or in the freezer for up to 3 months.
Notes
- Feel free to use any type of sweet potatoes. You could also use regular potatoes.
Find it online: https://simpleveganblog.com/sweet-potato-hash/#recipe
No Bake Peanut Butter Coconut Balls
Wet Ingredients
- ¾ cup smooth peanut butter*
- ¼ cup pure maple syrup or honey
Dry Ingredients
- ¾ cup unsweetened coconut shreds or flakes
- ¾ cup rolled oats
- ¼ cup ground flaxseed
- ¼ cup finely chopped peanuts or desired add-ins chocolate chips, raisins, etc.
Instructions
- In a large bowl, whisk together the wet ingredients: peanut butter and maple syrup/honey.
- Add in all of the dry ingredients: coconut, oats, flax and peanuts.
- Using a rubber spatula, stir and fold until very well mixed.
- Using a small or medium cookie scoop, scoop mixture into your hands and roll into bites. Enjoy!
Notes
- *Natural peanut butter works best for this recipe; the measurements were calculated based on the very drippy, liquidy nature of natural PB.
- Store in an airtight container for up to 2 weeks.
- Freezing Instructions: these bites keep well in the freezer for up to a month.
Easy Breakfast Cookies
Ingredients:
- 2 tablespoons ground flax seeds
- 6 tablespoons water
- 1 ½ cups (129g) oat flour
- 1 ¼ cups (125g) rolled oats (gluten-free, if needed)
- 1 ¼ teaspoons ground cinnamon
- ½ teaspoon baking soda
- ¼ teaspoon salt
- ½ cup (122g) puréed very ripe bananas (roughly 1 medium banana)
- ⅓ cup pure maple syrup
- ¼ cup melted coconut oil
- 1 teaspoon vanilla extract
- ½ cup (65g) raisins
- ⅓ cup (35g) walnut pieces (see notes for nut-free option)
- 3 tablespoons (18g) shredded unsweetened coconut
Instructions:
- Preheat oven to 350°F (177°C).
- Prepare your baking sheet(s) by lining with parchment paper.
- Prepare your flax eggs by whisking together ground flax seeds and water. Set aside to thicken.
- In a medium bowl, mix the oat flour, rolled oats, cinnamon, baking soda, and salt together.
- In a large bowl, add the banana, maple syrup, coconut oil, vanilla extract, and the flax mixture and whisk together.
- Add dry ingredients to wet ingredients and mix until combined.
- Add the raisins, walnuts, and shredded coconut. Mix until combined.
- Using a medium-sized cookie scoop (or a tablespoon), scoop the cookie dough onto the baking sheet(s).
- Flatten each cookie slightly until they are ½” thick, these cookies will not spread as they bake.
- Bake for 15 minutes, don’t overbake. They will be golden brown when done.
- Leave cookies on the cookie sheet to cool for 5 minutes, then carefully transfer them to a cooling rack.
Recipe Notes:
Old-fashioned rolled oats must be used, NOT quick oats or steel-cut oats.
Store leftovers in an airtight container for up to five days. Freeze cooled cookies in single layers in a freezer bag or a freezer-safe container for up to 2 months. When you’re ready to serve, just place them on a plate and let them thaw at room temperature.
Find it online: https://delightfuladventures.com/vegan-breakfast-cookies/#recipe
Chocolate Avocado Pudding
Ingredients
- 2 large avocados – peeled pitted, and cubed
- 2 ripe bananas*
- ⅓ cup unsweetened cocoa powder
- 2 teaspoons vanilla extract
- 1 pinch ground cinnamon
- ⅓ cup favorite milk (almond works well)
- Pinch of salt
Instructions
- Place all ingredients in a food processor or blender.
- Pulse for 1-2 minutes until creamy.
- Chill if desired for 20-30 minutes.
- ENJOY!!
*You may use maple syrup to taste to replace the bananas.