Posted in Beans, Bowls, oil free vegan recipes, Plant Based, Salads, Vegan

Crispy Chickpea Rainbow Salad & Creamy Vegan Yogurt Dressing

When the weather is nice and the greens are fresh and crispy, nothing is better than a big ol’ satisfying salad.

When it comes to making salad, I don’t like to stand on ceremony, I like to paint outside the lines by using vegetables not traditionally associated with a boring salad, such as buffalo vegan chicken. Don’t just limit yourself to tomatoes and cucumbers, which are incredible by the way, but they aren’t the only way to make a salad.

For today’s vegan salad recipe, I decided to go with a rainbow theme. Why?

Because the more colors in your salad, the more nutrients you’re giving your body, it really is just that simple.

Easy vegan rainbow salad recipe

Remember to rinse all of your ingredients before you eat them!

Continue reading “Crispy Chickpea Rainbow Salad & Creamy Vegan Yogurt Dressing”
Posted in Beans, Dips, Plant Based, Sauces & Creams, Snacks, Vegan

Easy Vegan Appetizers ~ Feed A Crowd & Party On!

Whether you’re having a birthday or anniversary party, Super Bowl or Australian Open party, you’ll need to be able to feed a crowd. Feeding a crowd a bunch of vegan appetizers is easier than you might think, as long as you stop thinking of party food in traditional ways.

The first party I threw after going vegan was to celebrate Wimbledon (Hello, I am a tennis nerd! :P) and I was thinking like an animal eating party thrower. My mind immediately went to things like meatballs and buffalo wings, spinach & artichoke dip and all those other party snacks filled with dairy and flesh. No bueno.

As time went on, I became more comfortable just thinking about vegan appetizers and ways to veganize old school party foods. That was (almost) five years ago and now, I feel like a pro.

I mean, I’m not a pro but I feel less stressed when making food for a crowd. Then again that could be because I haven’t attended many crowded events for…some time now.

Tasty vegan appetizers to feed a hungry crowd!

Feeding a mixed crowd of vegans and non-vegans isn’t something I worry about. Why? Because my husband and I are both vegans and so is our household. If you come to our house, you should expect to be served vegan food. Period.

But you know what? Even if it’s just you and your family, however big or small that is, vegan appetizers are a great way to have a snack fest all day on special days. This particular spread of vegan party food was for me and the hubs on New Year’s Eve.

Continue reading “Easy Vegan Appetizers ~ Feed A Crowd & Party On!”
Posted in Beans, Grains, Plant Based, Potatoes, Soup, Vegan

Southern Style Vegan Black Eyed Pea & Spinach Stew

I know, I know, it’s barely September and here I am with a stew recipe. The weather is still nice but has cooled dramatically after the super warm summer we’ve had all over Europe (and home in the US too, no?), which makes it the perfect time to hop on the stew train. Or if you prefer, the soup train?

Not to mention the fact that black eyed peas are very difficult to find here so when I found them (jarred, boo) I grabbed them, held on tight and knew I had to make a southern style vegan bean stew.

Why? Both of my grandmothers have southern roots–Alabama & Tennessee, respectively–which means I have eaten my fair share of bean soups, stews and the mysteriously named soup beans. Sometimes, when my longing for time with my grannies gets too strong, this is one of my go to recipes. Or when it’s a little bit chilly and I’m making an excuse to eat soup. Or just because the mood strikes.

Black eyed peas are perfect for vegan stews or slow cooker vegan recipes

This is a very hearty stew which means, in my opinion, it doesn’t require bread or crackers or anything else on the side. You’ve got spinach for dark leafy greens, onions and potatoes for fiber and tons of other nutrients. Just season well and let this big bowl of vegan goodness do it’s thang.

Continue reading “Southern Style Vegan Black Eyed Pea & Spinach Stew”
Posted in Beans, Grains, Herbs, Plant Based, Potatoes, Salads, Vegan

Vegan Summer Salads ~ Broccoli, Sweet Potato & Chickpea Salad

With this unbelievable and sometimes, unbearable, heat, I have been working to up my salad game.

We’ve all heard the vegan jokes about munching on lettuce nonstop to fuel our malnourished bodies, but the truth is that if I’d known how amazing I could make salads in my pre-vegan days, my life might be very different today. Thank goodness, I didn’t figure it out until now.

This is what my friends think I eat.

Nothing wrong with this…as a side salad.

But this is what my salad actually looks like.

Sweet potato, chickpea & broccoli salad

See the difference?

Continue reading “Vegan Summer Salads ~ Broccoli, Sweet Potato & Chickpea Salad”
Posted in Beans, Bowls, Plant Based, Potatoes, Soup, Vegan

Vegan Sausage & Bean Casserole w/Garlicky Mashed Potatoes

I know, I know. Beans and sausage are both proteins and totally unnecessary in one desk. I know. Really, I do. In fact, most nights of the week I’ll be the annoying vegan making that argument. But a deal is a deal and when we decided, ages ago, that as long as we had the ingredients and the know-how, we would make the dish the other person requested to the best of our ability.

And we’d just bought some Verdino brand vegan sausages, and there are ALWAYS beans in the pantry, so I had no excuse not to do it. Other than being difficult, of course, which I am always happy to do.

But, I didn’t. Bummer.

But, life goes on.

He asked for Sausage & Bean casserole with mashed potatoes and this is what I came up with.

Before we get to the yummy smells and full bellies, we need to gather our ingredients.

Ingredients:
Cannellini beans
Vegan sausage
Onion
Garlic
Potatoes
Bell pepper
Dried chili peppers
Red wine
Tomatoes (fresh or crushed)
Vegan butter
Plant milk (I used almond, unsweetened)
Thyme
Bay leaf

This lovely graphic is courtesy of Cronometer.com, the app I use to track my calories/nutrients.

You can cook the vegan sausages in the pan to start if you’d like, but I cranked the oven up and cooked them in there, turning every 3 to 5 minutes until good & crispy on all sides. It’s a good way to multi-task and a better way to make this a no oil added vegan dish.

Take a minute to get your potatoes boiling so everything finishes around the same time.

Next, heat up the skillet and add the onion, dried chilies and bell pepper, cook until tender, about 4 to 5 minutes. Add garlic and thyme, cook until fragrant.

Then, add the red wine and simmer until it starts to reduce.

Add beans and cover, simmer 10 to 20 minutes, or until a thick sauce starts to form.

When potatoes are tender, drain and reserve some of the starchy water in a measuring cup. Add the vegan butter to the same hot pot you used to boil the potatoes until it sizzles. Toss in the minced garlic until brown & fragrant, turn down heat and remove the pot to a sturdy, flat surface so you can give the potatoes a proper mashing.

Use plant milk and starchy water to get the consistency you’re going for and return to heat until its warmed through.

Take the vegan sausages from the oven and toss with the bean sauce, serve on top of the potatoes.

This meal is perfect when you want red wine in your dinner instead of with it, when the weather gets cold, which it seems be doing whenever it feels like for the past few weeks, or when you’re in the mood for a protein-heavy vegan meal. It’s pretty much perfect any way you look at it.

Enjoy and if you try this recipe, I’d love to hear/see it, so hit me up on Instagram.

Posted in Asian Food, Beans, Bowls, Curry, Grains, Indian, International vegan cuisine, Plant Based, Vegan

Easy Vegan Dinner Recipes ~ Chickpea Masala

Life as we know it under normal circumstances is…a distant memory. You know that as well as I do, and as such, we have all been doing the best we can as often as we can. For the purposes of today’s blog, that means making sure you get a good chunk of whole foods in your vegan diet.

When was the last time you ordered/cooked a meal without soy or seitan? How about the last time you cooked a meal, period? Or one that consisted mostly of vegetables, grains, beans and/or legumes? It’s not a judgment, believe me. Some weeks I have to really go through the photos to find a meal without pasta or tofu or vegan burgers. It happens and I’ve forgiven myself.

Have you?

Good because today we have a quick and easy vegan chickpea masala for those nights when you just need something simple, whole and plant based to eat.

The chickpeas are the main source of protein in this, but the good thing about a plant based, vegan whole food diet is that you get tons of essential vitamins and nutrients from ALL of the ingredients.

To get this vegan dinner started, you start with the onion, ginger and hot chili peppers. If you’re using oil, add that into the pan, otherwise look the vegetables cook until fragrant, adding water or waste-free broth a little at a time.

Add the garlic along with any herbs and spices such as: cumin, turmeric, curry, smoky paprika, garam masala seasoning and chili powder. Stir until well coated and then add the chickpeas (rinsed & drained) and cherry/grape tomatoes or just canned crushed tomatoes which is what I used, because this was a day before shopping meal for us.

Add some broth and bring the mixture to a boil, stirring regularly so it doesn’t stick. You want to let this liquid reduce a little so the end result is thick and creamy.

Simmer for 15 to 20 minutes.

Add coconut milk (for cooking) at the last five or so minutes, making sure to taste as you go and adjust for flavor preferences.

Serve on a bed of rice and that’s a pretty darn quick and easy vegan recipes, perfect for lunch or dinner.

If you need a little extra spice, jalapenos or Sriracha will do the trick, but my hubs thought it had a nice little kick to it, emphasis on little.

The other thing I loved about this vegan chana masala? It’s super calorie friendly, even with the creamy coconut milk added to it.

This is for one serving but ingredients list is chickpea masala for 2.

Quick and easy and delicious, so next time you’re in need of a whole food vegan meal, consider hitting up your pantry for that can of beans you haven’t used in forever and toss’em in a pot.

Posted in Beans, Breakfast, Cheese, Plant Based, Potatoes, Sides, Vegan

Vegan Brunch Recipe ~ Hangover Edition

Happy New Year!

I’m not much for resolutions and all that, so my sincere hope for you is that 2021 is better than the previous year. Cook better. Eat better. LIve better. Be better.

And I just might be able to help you with the first two. Maybe.

Full disclosure: I was not hungover when I whipped up this recipe but as I put it all together, it occurred to me that this the perfect vegan breakfast fry up for when you consume a little too much booze the night before. But hey, even if you don’t overdo it, this is a great vegan meal to put together on a Sunday afternoon, or any other day you enjoy brunch.

Unlike most vegan breakfast recipes, you won’t find tofu scramble here but not becuase I don’t love them, I totally do. The real reason is just simple oversight, I thought I had firm tofu in the fridge and when I went to search for it, surprise! No tofu.

Continue reading “Vegan Brunch Recipe ~ Hangover Edition”
Posted in Beans, Grains, International vegan cuisine, Pasta, Sauces & Creams, Vegan

Vegan Comfort Food ~ Mac & White Bean Cheese

Hello. My name is Natasha and I have a serious carb problem. Specifically a pasta/noodle problem.

The problem is, I can’t get enough of it. And the bigger problem is that he can’t get enough of it either.

So we’ve been eating a lot of pasta. Maybe for comfort or familiarity or maybe because is just so damn good that why wouldn’t you find reason after reason to eat it?

Let’s stop with the ridiculous questions and just talk about this incredible vegan mac & cheese that’s made with no cheese.

At tall.

Vegan white bean cheese & shells

There’s only thing that’s truly different about this vegan mac & cheese recipe and that’s the white bean cheese so I’ll keep this short and sweet.

Ingredients:
Short pasta (elbow mac, shells, whatever you like)
Garlic
Tofu/soy
Onion
Green bell pepper
Nutritional yeast
Tomato paste
Mustard
Navy beans
Lemon juice
Turmeric powder
Almond milk

Cook your pasta according to the instructions. I like to time it so that the pasta is ready just about the time to toss it with the sauce, but it’s an experience thing so…do your best.

As for the vegan cheese, rinse and drain the beans before you pop them into the food processor and give them a quick pulse, 2 or 3 times. Then add the rest of the ingredients: milk, nutritional yeast, turmeric, mustard, tomato paste and garlic, and run until smooth. Set side until you’re ready.

If you’re looking for a quick and easy vegan meal, you can skip the part where you saute the onions, garlic and bell pepper but it’s what makes it full meal with a depth of flavor that’s guaranteed to satisfy. When the veggies have been sauteed until golden, add the vegan bean cheese to warm through.

Note: If you want a gooey cheese, I recommend adding some tapioca starch.

Toss with cooked pasta and cooked tofu/soy and place into a casserole dish, cooking 15-30 minutes or until the vegan cheese sauce is thick and creamy and gooey.

And there you have it, folk, another easy delicious and totally vegan pasta recipe! Experiment with different types of beans and different flavor profiles to see just how many days man/woman can live on pasta alone!

What’s your favorite way to do vegan mac and cheese?

Posted in Beans, Grains, International vegan cuisine, Plant Based, Potatoes, Vegan

Vegan Pub Fare: Falafel Balls & Baked Fries

One of the things I’m always trying to do is find ways to take the greasy foods I love and make them a little bit healthier and more calorie friendly. Thanks to my trusty air fryer, that’s now a possibility. But there are some days when you want to just pop some stuff into the oven and call it a day.

Right?

When it comes to falafel, you usually end up with a lot of oil for frying so this was a challenge. Let’s see if you like what I’ve come up with!

This is a relatively easy dish to make and even more so if you don’t have to stand in front of the stove, turning the vegan falafel balls so each side gets nice and crispy. If you have your own vegan falafel mix recipe, feel free to use it, or just grab these ingredients from the pantry:

Garbanzo beans
Onion (grated)
Parsley (optional)
Nutritional yeast
Soy sauce
Garlic
Flour (whole wheat or chickpea)
Water (only if the mix is too thick)

I prefer to pulse the chickpeas alone in the food processor first so they break down and get crumbly but you can always do everything all at once if you’re a lazy vegan. Season with salt, pepper and smoky paprika, or whatever else you feel like using and form into balls.

You might need to let it rest in the fridge for about 10 minutes and if you have time, I suggest you do that…maybe while the oven preheats (or the oil heats up if you decide to deep fry).

Form the falafel mix into balls and lay on a lightly greased parchment paper, cook for about 20 minutes or until the vegan balls start to crisp up. If you find that it’s taking too long, turn on the top heat and crank up the heat for an extra 5 minutes.

The good thing about this recipe is that you can bake the falafel and fries at the same time!

For the potatoes, just cut into the desired shape/width/length and season. We went for a spicy cajun-masala blend because of the creamy lemon & dill veggiegurt dipping sauce (which I forgot to photograph) so they came out a little on the spicy side.

Bake for about 30 minutes or until crispy and you’ve got easy vegan pub food in 30 minutes or less!

I haven’t had falafels in a long time and this was a good, pita-free, way to enjoy them without sacrificing my love of potatoes!

If you decide to try these vegan falafel balls, please share the recipe with me!

Posted in Beans, Bowls, Grains, International vegan cuisine, Plant Based, Salads, Sides, Vegan

Supreme Vegan Salads

We all know the jokes about vegans eating nothing but grass or lettuce or any other leafy green, right?

To a certain extent that’s true for this vegan, but that’s because once you open your mind, salads are damn good. They aren’t just delicious though, they are also packed with vitamins and nutrients that keep you healthy and beautiful! Besides all that, you plenty of natural fiber to keep everything in working order.

Let’s not forget, for those of us looking for a calorie friendly way to satisfy our appetite, salads are super calorie friendly!

So yeah, we vegans definitely know how to do salad right.

vegan salad recipes

Of course you can always make salad with pretty much anything you want, but I prefer to add a bit of beans & grains for a little heft to go along with all the fresh, raw goodness of traditional salad veggies.

My go to salad ingredients are: lettuce, tomato, scallions, cucumber, radishes, olives & sprouts

If I’m feeling creative or if I have some extra time I’ll add shredded carrots, apples, cranberries, fennel, artichokes, sun dried tomatoes or kohlrabi. The point to making delicious vegan salads for lunch or for dinner, is to get creative. Don’t be afraid to test out a vegetable you think you don’t like or don’t know how to cook. You have your phone, never be afraid to whip it out in the middle of the grocery store and type in “how to cook/eat” a particular food item. Phones are tools too, people!

vegan taco burrito bowl

Another thing I love about salad? Adding lettuce to an otherwise super caloric meal is an awesome cheat. Feel like tacos or a burrito? Add the all fixings on a bed of lettuce and you can eat it guilt-free, in addition to cruelty free! And with the addition of grains, you can easily turn a taco salad into a taco bowl…and you can even add your favorite vegan cheese too!

One of my favorites is a Chipotle style burrito bowl and you can make it so many times without repeats!

Feeling too lazy to make a big ol’ dinner? Mix your lettuce with some shredded cabbage to fill you up and toss in fifty grams of cooked tofu or TVP and you’ve got a vegan chicken salad that will satisfy your appetite.

I have a cabinet filled with vinegar and there’s always veggiegurt (vegan yogurt) in my fridge for salad because some days I feel like a vinaigrette and others I want something creamy. The options are endless, so the next time someone cracks a joke about vegans eating nothing but lettuce, sit back with a smug smile knowing they if they knew what you now know about salads, they’d be halfway to changing their lives!

creamy vegan pesto salad dressing

And if you find yourself running out of ideas, consider some of your favorite dishes butt salad-ized! (Is that a word? If not, it totally should be!)

Think about it, pasta salad…nix the pasta and add lettuce instead. Take your favorite antipasti ingredients and toss it with a cup or two of Romaine, Spinach or Arugula, whatever tickles your taste buds.

Check out this soy & steak fries salad!

Eating healthy and eating vegan NEVER ever means you have to have a boring meal. All you need is a bit of desire and tons of creativity.

Pofta buna!