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10 Minute Tortilla Soup

Cook Time: 10 minutes, Servings: 4

Ingredients

  • 1 15 oz. can pinto beans (drained and rinsed)
  • 1 15 oz. can black beans (drained and rinsed)
  • 1 15 oz. can sweet corn (or 1 cup frozen corn)
  • 1 14 oz. can petite diced, fire roasted tomatoes
  • 1 15 oz. can low sodium vegetable broth
  • 1 10 oz. bottle mild green taco sauce. (or 1 7 oz. can mild green salsa.)
  • 1 cup water
  • 2 Tablespoons (or ½ package) taco seasoning mix
  • ¾ teaspoon ground cumin
  • 1 recipe Crispy Baked Tortilla Strips
  • 4 cups cooked white or brown rice (optional)

Optional Additional Toppings

  • Sliced green onion
  • Chopped cilantro
  • Diced avocado
  • Sliced black olives
  • Fresh lime wedges
  • Cashew Sour Cream

Directions

  1. Drain and rinse the beans and corn.
  2. Combine the beans, corn, tomatoes, broth, salsa and seasonings in a medium sized cooking pot. Heat over medium heat, stirring occasionally, until hot.
  3. While the soup is heating, make the Crispy Baked Tortilla Strips.

Adapted from http://littleblueplates.com

Baked Breaded Eggplant

Ingredients

  • 1-1 ½ large Italian eggplant (peeled or unpeeled, up to you)
  • ½ cup unsweetened soymilk
  • 1 - 1 ½ cups plain breadcrumbs or panko (sometimes I use a little of both)
  • ½ couple of pinches of dried italian seasoning
  • salt and fresh ground pepper
  • olive oil spray, optional

Directions

  1. Preheat oven to 375 degrees.
  2. On your cutting board, cut off both ends of your eggplant. Using a sharp knife carefully slice your eggplant lengthways into ½" slices. (Here' a great post for a visual how-to cut an eggplant into slices)
  3. Once my eggplant is sliced up I lay the slices out onto baking racks or pans and sprinkle the slices with kosher or coarse salt. This will pull out the moisture and any bitterness from the eggplant. I let it sit in the salt for about 15-30 minutes.
  4. While your eggplant is sitting, season your breadcrumbs with salt, pepper, parmesan and Italian seasoning (you can always use store bought Italian seasoned breadcrumbs if you like). Set up an assembly line: sliced eggplant, whisked eggs, shallow dish of seasoned breadcrumbs and lightly greased baking sheets (I spray mine with cooking spray).
  5. Rinse salt off eggplant and pat dry well with dish towels or paper towels. I like to press down as I'm drying to really pull out all the water. Once eggplant is pressed dry, you are ready to bread.
  6. Dip your eggplant slice into the egg, removing any excess egg before dipping into breadcrumbs. Press eggplant slice into breadcrumbs on both sides until coated well. Place into baking sheet. Repeat until all slices are breaded.
  7. At this time, spray each breaded eggplant slice with olive oil spray (or cooking spray).
  8. Bake in oven heated at 375 degrees for about 20 minutes. Flip each slice over and bake for another 15 minutes until eggplant slices are golden brown. Keep an eye on your eggplant, if some slices are thinner than others they may brown up quicker.
  9. To store in freezer: Lay a freezer bag flat on counter and layer cooled baked eggplant slices alongside each other (slightly overlapping) in the bag. I try to find a flat surface in the freezer to store them until they are frozen. Once they are frozen flat they are easier to store.
  10. To serve from freezer: You can defrost ahead of time if you like, or take straight from freezer and warm up in 350 degree oven or toaster oven.

Adapted from http://aggieskitchen.com

Bean & Cheese Quesadillas

Favorite

Prep Time: 15 min, Cook Time: 10 min, Total Time: 25 min, Servings: 8 Quesadillas

Ingredients

Directions

  1. Spread ½ cup of the beans on one half of a tortilla. Drizzle cheese sauce over the beans. Gently fold the other side of the tortilla over the beans and cheese. Repeat with the remaining tortillas.
  2. Heat a large frying pan, preferably cast iron, over medium-heat. Place one or two (if they'll both fit) quesadillas in the pan and cook for 3 to 4 minutes on each side, until golden and crispy. Transfer them to a plate and cover with aluminum foil to keep warm. Repeat with the remaining quesadillas. Serve immediately with salsa and/or guacamole.

Adapted from But My Family Would Never Eat Vegan!

Burritos with Spanish Rice and Black Beans

Prep Time: 20 minutes, Cook Time: 35 minutes, Total Time: 55 min, Difficulty: Easy, Servings: Serves 8 S

Ingredients

  • 1 medium onion, chopped
  • 1 green or yellow pepper, stemmed, seeded and chopped
  • ½ – 1 jalapeño chile, stemmed, seeded and finely diced (add more or less to taste)
  • 2 cloves garlic, minced
  • 4 cups cooked brown rice
  • 1½ cup diced tomatoes (fresh or canned fire-roasted, liquid reserved)
  • 1½ cup black beans (or 1 15-ounce can), rinsed well
  • 1 teaspoon ground cumin
  • 1 teaspoon ancho chili powder (or other pure, mild chili powder)
  • ½ teaspoon chipotle chili powder (or more, to taste)
  • ½ teaspoon smoked paprika
  • Salt and freshly ground black pepper to taste

Directions

  1. Heat a deep, non-stick skillet over medium high heat. Add the onion and cook, stirring, until it begins to brown.
  2. Add the pepper, jalapeño, and garlic, and cook for another 2 minutes, taking care not to burn the garlic.
  3. Add the remaining ingredients, stir, and cook, stirring frequently, for about 15 minutes. If it becomes too dry, add a little vegetable broth or reserved tomato juice.
  4. Check the flavor, and add salt and additional seasonings to taste.

Note

Added one can of refried beans to bean mixture.

Served corn on the side for topping burritos.

Adapted from https://forksoverknives.com

Buffalo Chickpea Taquitos

Prep Time: 15 mins, Cook Time: 20 mins, Servings: 10

Ingredients

Sauce

  • 1 tbsp vegetable oil
  • 1 medium sized onion, chopped
  • 2 cloves of garlic, minced
  • 1 bell pepper, chopped
  • 1 ½ cups cooked chickpeas (or one 15 oz can, drained and rinsed)
  • ½ cup tomato sauce (passata)
  • 3 tbsp hot sauce (or more to taste)
  • 2 tbsp plant-based milk
  • 1 tbsp balsamic vinegar

Spice Mix

  • 1 tsp onion powder
  • ¾ tsp coconut sugar (or brown sugar) ½ tsp garlic powder
  • ½ tsp smoked paprika
  • ½ tsp ground cumin
  • sea salt
  • Ground pepper
  • Chili powder to taste

Tortillas

  • 10 small tortillas (gluten-free if needed) about 14 cm in diameter

Directions

  1. Using a fork, roughly mash the chickpeas in a bowl.
  2. Heat oil in a pan/skillet over medium heat and add the chopped onion and bell pepper. Cook for 3 minutes, then add garlic and spice mix and sauté for a further minute.
  3. Add all other sauce ingredients + chickpeas to the pan and bring the mixture to a boil. Let simmer on low heat for about 2-4 minutes, stirring occasionally, then turn off the heat.
  4. Taste the mixture, if you want it spicier, add more chili powder to taste.
  5. Preheat oven to 410℉ (210℃) and line a baking sheet with parchment paper.
  6. Place about 2 tbsp of the filling onto each tortilla and roll them up tightly.
  7. Place every tortilla seam-side down on the baking sheet, next to each other.
  8. Brush them with a little bit of vegetable oil (to make them even more crispy).
  9. Bake in the oven for about 15-20 minutes or until they are golden brown and crispy.
  10. Drizzle with vegan cheese sauce (optional). Enjoy with your favorite dip!

Adapted from http://elavegan.com

Coco Loco Chili

Prep Time: 15 min, Cook Time: 30 min, Total Time: 45 min, Difficulty: Easy, Servings: 6

Ingredients

Produce

  • 2 yellow onions diced (≈4 cups)
  • 5 stalks celery diced (≈½ cups)
  • 2 red bell peppers diced (≈2 cups)
  • 4 cloves garlic minced (≈2 teaspoons)

Spices

  • 3 tablespoons fresh lime juice
  • 4 tablespoons mild chili powder
  • 1 teaspoon ground cinnamon
  • 1 teaspoon ground allspice
  • 1 teaspoon sea salt, plus more to taste
  • freshly ground black pepper
  • 4 tablespoons cocoa powder

Packaged

  • 1 (28-oz) can low-sodium fire-roasted tomatoes with juices 1 (15-oz) can black beans drained & rinsed (≈½ cups)
  • 1 (15-oz) can kidney beans drained & rinsed (≈½ cups)
  • 1 (15-oz) can pinto beans drained & rinsed (≈½ cups)
  • 1 (14-oz) can light coconut milk
  • 2 tablespoons unsweetened coconut flakes
  • 5 ounces frozen corn (≈1 cups)
  • 2 teaspoons chipotle hot sauce

Directions

Prepare Produce

  1. Dice onion, celery, and bell pepper. Mince garlic.
  2. Juice lime.

Cook Chili

  1. Combine onions, celery, bell peppers, garlic, 2 tablespoons of water, chili powder, cinnamon, allspice, and salt in a stockpot; season with black pepper to taste.
  2. Cook, covered, over medium heat, stirring occasionally, until onions start to soften, 7 to 9 minute. (Reduce heat if onions start to burn.)
  3. Add cocoa and cook, stirring, for 1 to 2 minutes.
  4. Add tomatoes, beans, coconut milk, shredded coconut and stir to combine. Increase heat and bring mixture to a boil.
  5. Reduce heat to low, cover, and simmer, stirring occasionally, for 20 to 25 minutes.
  6. Stir in corn kernels and cook, covered, until heated through, about 5 minutes.
  7. Remove lid and let liquid reduce until chili reaches desired consistency.

Assemble & Serve

  1. Add lime juice; mix well, and season with additional salt, pepper, and hot sauce to taste. Serve hot.

Note

Store any leftover chili in an airtight container in the refrigerator for up to 3 days.

Crispy Baked Tortilla Strips (Oil-Free)

Cook Time: 20 min, Servings: 5

Ingredients

  • 6 corn tortillas
  • Sea salt (optional)
  • Water in a misting spray bottle
  • Parchment paper

Directions

  1. Preheat oven to 350º. Prepare 2 large baking sheets with a lining of parchment paper on the bottom.
  2. Spray a corn tortilla with a little water using a misting spray bottle. (The water makes the salt stick to the tortilla.) Sprinkle tortilla lightly with salt. (optional) Repeat with the other two tortillas. Stack the 3 salted tortillas on top of each other and cut into thin, 1/8 inch strips, using a pizza cutter.
  3. Place tortilla strips on a parchment paper lined baking sheet. (Parchment paper is the key to getting these no-oil strips perfectly crispy, and to keep them from sticking to the pan without using oil.) Bake in a pre-heated oven at 350 degrees for 7-9 minutes, or until the strips are just starting to brown lightly on the ends. (Watch closely so they don’t over brown)
  4. Remove strips from the oven and place baking sheet on a cooling rack.(Strips will still be slightly slightly pliable, but will continue to crisp further as they cool.)
  5. Serve strips immediately on top of a taco salad, burrito bowl, or bowl of chili, etc., or transfer cooled strips to an airtight container for storage. (Strips should stay fresh for one to two weeks, if kept airtight.)

Adapted from http://littleblueplates.com

Everyone's Favorite Breakfast Potatoes

Servings: 4 as a side

Ingredients

  • 3 to 4 medium yukon gold potatoes, cubed
  • 2 tablespoons olive oil
  • 1 medium onion, sliced
  • ½ red bell pepper, sliced
  • 4 garlic cloves, sliced
  • 2 teaspoons high-quality spicy smoked Spanish paprika
  • 1 ½ teaspoons salt
  • Freshly cracked black pepper to taste
  • Fresh oregano and cilantro to taste

Directions

  1. Blanch the potatoes in salted boiling water until slightly softened, about 5 minutes. Drain and set aside to cool.
  2. Heat the olive oil in a heavy-bottomed sauté pan (preferably cast iron or black steel) over medium heat.
  3. Add the onion, pepper, and garlic and cook until the onion is soft and translucent, about 10 minutes.
  4. Mix the potatoes into the pan with the other vegetables. Continue cooking, tossing the potatoes continuously to allow each side to receive some color from the bottom of the pan.
  5. After 5 minutes, add the paprika, salt, and pepper. Toss the mixture in the pan and cook until everything is a dark golden- brown.
  6. At the very last second, toss in the fresh oregano and cilantro, then serve.

Adapted from The Plantiful Table

Fat Man’s BBQ Meat Ballz

Servings: 30 “meat”balls

Meatballs:

2 cups cooked brown rice 2 cups cooked lentils (green) 1 large onion (finely chopped) 2 green peppers (finely chopped) 1 Tbsp. garlic powder 1 Tbsp. smoked paprika 1 Tbsp. parsley 1 tsp. black pepper 1 tsp. cumin 1 cup old fashioned oats (ground into flour) 1 Tbsp. liquid aminos or salt to taste

Sauce:

1 can (29oz) of tomato puree 1 Tbsp. basil 1 Tbsp. parsley 1 tsp. garlic powder 1 Tbsp. onion powder 1 tsp oregano

Directions 1. Combine all “meat” in a mixing bowl and mix thoroughly. Mixture should be a dough-like consistency. 2. Using wet hands roll mixture into balls and place on a baking sheet with parchment paper. Bake at 425 ̊F for 30 minutes or until crispy. 3. In a sauce pan combine tomato puree, BBQ sauce, and sauce spices and bring to a simmer for 5 minutes. Carefully place a few “meat”balls into sauce for about a minute, remove, plate, and serve.

Notes

DO NOT cook the balls in the sauce (they will fall apart)

Adapted from Fat Man’s Essential 40

Fat Man’s Chicken Wing Hummus Dip

Servings: 8

Ingredients

  • 2 cans (15.5oz.) of garbanzo beans
  • ¼ cup nutritional yeast
  • ½ cup favorite hot sauce (I like Frank’s Redhot)
  • 1⁄8 of a medium red onion
  • 1 stick of celery

Directions

  1. Place ½ of the celery stick (the leafy half), onion, and hot sauce in a blender.
  2. Add 1 can of undrained chickpeas and continue blending.
  3. Drain 2nd can of beans (save liquid) and add it along with the nutritional yeast to the blender.
  4. Add in the reserved liquid as needed to desired texture.
  5. Top with diced celery and some extra hot sauce.

Adapted from Fat Man’s Essential 40

Lentil Tacos

Prep: 15 min, Cook: 30 min, Total: 45 min, Servings: 4

Ingredients

  • 2 cups water
  • 2 cups low-sodium vegetable broth
  • 2 cups red lentils
  • 2 teaspoons chili powder
  • 2 teaspoons ground cumin
  • 2 teaspoons garlic powder
  • 1 ½ teaspoons ground coriander
  • 1 teaspoon onion powder
  • ½ teaspoon smoked paprika
  • 3 tablespoons liquid aminos (or tamari)
  • 2 tablespoons lime juice
  • Salt and black pepper to taste
  • 12 corn tortillas
  • Shredded cabbage or other chopped greens
  • Guacamole or avocado, optional
  • Salsa, optional
  • Spicy Cashew Cheese Sauce, optional

Directions:

  1. Combine water, broth, lentils, and all dried spices in a medium pot. Bring to a boil. Cover with the lid slightly cracked and simmer for 20 minutes.
  2. Add the liquid aminos (or tamari) and lime juice. Continue cooking and stirring until the liquid has cooked away and the lentils resemble refried beans. Add salt and pepper to taste.
  3. Warm tortillas, then top each with lentils, greens, cheese sauce, guacamole, and/or salsa.

Adapted from But My Family Would Never Eat Vegan!

"No-Tuna" Salad Sandwich

Prep Time: 10 min, Cook Time: 0 min, Total Time: 10 min, Servings: 4

Ingredients

  • 1 15.5oz can chickpeas 3 tbsp tahini
  • 2 tsp Dijon mustard
  • 1 tbsp maple syrup
  • ¼ cup red onions
  • ¼ celery
  • ¼ cup pickles
  • 1 tsp capers
  • Sea salt (to taste)
  • Black pepper (to taste)
  • 1 tbsp roasted & unsalted sunflower seeds
  • 8 slices whole wheat bread

Directions

  1. Place the chickpeas in a mixing bowl and mash with a fork, leaving only a few beans whole.
  2. Add tahini, mustard, maple syrup, red onion, celery, pickle, capers, salt and pepper, and sunflower seeds (if using) to mixing bowl. Mix to incorporate. Taste & adjust seasonings as needed.
  3. Toast bread if desired, and prepare any other desired sandwich toppings (such as lettuce, tomato, and onion).
  4. Scoop a healthy amount of the chickpea mixture (about ½ cup) onto one slice of bread, add desired toppings and top with second slice of bread. Repeat for additional sandwiches.

Adapted from the Forks Over Knives App

Spicy Cashew Cheese Sauce

Prep Time: 5 min, Cook Time: 10 min, Total Time: 15 min, Servings: ¾ cup

Ingredients

  • ½ cup raw cashews, soaked at least 30 minutes (overnight if possible), drained, water reserved
  • 5 tablespoons reserved soaking water
  • 2 tablespoons lemon juice
  • 2 tablespoons nutritional yeast
  • ½ teaspoon white or brown soy miso (or chickpea miso)
  • ½ teaspoon onion powder
  • 1 teaspoon garlic powder
  • 1 teaspoon (or less) crushed red pepper

Directions

  1. Combine all ingredients in a blender or food processor and blend until creamy. Add additional water to achieve the consistency you desire.
  2. This can be stored for up to 1 week in the refrigerator. Leftover sauce makes a great dip for tortilla chips.

Note

To make this less spicy or not spicy, simply reduce or remove the crushed red pepper.

Adapted from But My Family Would Never Eat Vegan!

Tater Totchos

Favorite

Prep Time: 10 min, Cook Time: 30 min, Total Time: 40 min, Servings: 4

Ingredients

  • 1 (32-ounces) bag frozen tater tots

Nacho Cheese Sauce

  • 1 cup (175g) chopped Yukon gold potatoes
  • ½ cup (70g) carrot, peeled and chopped
  • 3⁄4 cup (180ml) water
  • ¼ cup (15g) nutritional yeast
  • 2 tablespoons tahini
  • 1½ tablespoons pickled jalapeño juice
  • 1 tablespoon canned diced green chiles
  • 1 tablespoon lime juice
  • 2 teaspoons sunflower oil (or grape seed oil), optional
  • 1 tablespoon minced pickled jalapeño
  • 1 teaspoon ground cumin
  • ½ teaspoon onion powder

Beans

  • 1 teaspoon olive oil, optional
  • 1 medium red onion, diced
  • 2 garlic cloves, minced
  • 1 red bell pepper, diced
  • 3 cups (or 2 15-ounce cans) black beans
  • ¼ cup (60ml) liquid aminos (or tamari)
  • 2 teaspoons ground cumin
  • 2 teaspoons ancho chile powder
  • 1 teaspoon ground coriander
  • ½ teaspoon paprika
  • 3 tablespoons canned diced green chiles
  • Juice of 1 lime
  • Salt and black pepper to taste

Optional toppings: green onions, fresh tomato, pickled jalapeños, guacamole or chunks of avocado, vegan sour cream

Directions

  1. Preheat the oven and bake the tots according to the package instructions.

Nacho Cheese Sauce

  1. Place the potatoes and carrots in a medium pot and cover with water. Bring to a boil and cook until the vegetables are easily pierced with a fork, 8 to 10 minutes.
  2. Drain the vegetables and transfer them to your food processor.
  3. Add the water, nutritional yeast, tahini, pickled jalapeño juice, green chiles, lime juice, sunflower oil (if using), pickled jalapeño (if using), cumin, and onion powder. Process until completely smooth.
  4. Set aside.

Beans

  1. Heat the olive oil in a large frying pan over medium heat. Add the onions, garlic, and red bell pepper. Sauté until the onions are slightly translucent.
  2. Add the beans, liquid aminos, cumin, ancho chile powder, coriander, and paprika. Cook until the liquid has been absorbed and the beans are heated through.
  3. Add the green chiles and lime juice and cook until the liquid has been absorbed, about 1 minute.
  4. Remove from the heat and add salt and pepper.

Assemble & Serve

  1. Spread out the tots on a large platter or small baking sheet. Top with the beans, then drizzle the sauce over the beans. If desired, top with green onions, tomato, jalapeños, guacamole, and/or sour cream.
  2. Serve immediately.