Plant-Based Cooking Recipes

Taco Bar Tuesday * All organic * Gluten/Nut-free * Vegan

Serves 6 -8

 

3 cups of precooked Black beans (or if using canned, be sure to use low sodium & BPA free)

*To cook the fresh black beans

Place 2 cups of dried black beans into a large pot cover with water and soak for 24 hours. 

The next day, drain the beans, add fresh water to cover the beans, add two dried bay leaves (or fresh).

Place a lid on top, bring to a boil, and simmer for roughly 2 hours (till the beans are soft and fork tender).  

Reserve 1/4 cup of bean water.

 

*Next, place the drained black beans into a food processor

Add 1 tablespoon of olive oil

2 tablespoons of sea salt

1 tablespoon of dried Oregano

1 tablespoon of ground cumin

1 tablespoon of smoked paprika

1 teaspoon of cayenne pepper

Blend this till the beans become smooth and creamy. 

Give this a taste, adjust the seasonings if you need.

Keep the " refried beans" warm until your ready to eat. 

*You can also heat the beans to a large pan.

 

6- 8 Corn tortillas ( warm)

Cleaned/chopped lettuce 

Cleaned/ chopped baby bell peppers

Minced fresh cilantro. 

Freshly shredded Mexican cheese blend ( optional)

Fresh Guacamole (or sliced avocados)

(The kids made a delicious Guacamole; using 2 firm Hass avocados, juice from one lime, 1 teaspoon of sea salt, and 1 teaspoon of freshly minced cilantro.)

 

To assemble the Tacos ( place a generous spoonful of the warm beans onto the warm tortillas, next add chopped vegetables, followed by guacamole or sliced avocados) along with any additional toppings you choose. 

Vegan Pad Thai

*Gluten/Nut-free *Organic * Serves 6

 

1 box of Brown rice Pad Thai noodles (such as Annie Chung's brand)

1 container of organic extra firm Tofu ( hopped into bite size pieces)

1 bunch of fresh broccoli chopped (using the stems, & florets)

4 to 6 baby bell peppers chopped 

2 small cloves of garlic minced fine

1 chuck of fresh ginger peeled, & minced fine

6 fresh basil leaves minced 

Juice of one lime

3 tablespoons of toasted sesame seed oil

3 tablespoons of low sodium tamari (gluten-free soy sauce) 

3 tablespoons of raw/or toasted sesame seeds (optional)

 

Cook the pad Thai noodles following the package directions).

Next strain the noodles, rinsing well with cool water.

Keep these in a bowl, until you are ready to combine with the cooked tofu & vegetables. 

Next, heat up one tablespoon of the sesame oil in a large soup pot, coating the pot  evenly. 

Once the pot is warm, add the chopped tofu, garlic, ginger, bell peppers, and minced broccoli stems.

Cook on a medium to high heat for 10-15 minutes until everything is nicely brown and fragrant. 

Next add the broccoli florets, tamari, and fresh lime juice. Place a lid on the pot and steam this for 2-3 mins (the broccoli should be crisp and vibrant green).

Next, combine the noodles, the additional sesame seed oil, and fresh basil. 

Turn off the heat, and mix everything well. Give this a taste, adjust the flavor if you need. 

Sprinkle some sesame seeds on top as a pretty garnish for added crunch. 

Brown Rice Ristotto

*Gluten/Nut-free *Organic * Serves 6-8

 

Bulk or bagged (Short grain brown rice)

1 quart of vegetable stock (low sodium)

3 large stocks of celery (cleaned and finely chopped)

1 package of crimini mushrooms (cleaned and finely chopped)

2 cloves of garlic (minced)

3 tablespoons of freshly minced rosemary 

1 teaspoon of ground cayenne pepper

1 tablespoon of sea salt

2 tablespoons of extra virgin olive oil 

1 package of fresh parmesan cheese (Chef's favorite brand is Cello) 

1 cup of frozen baby peas 

Combine the 2 tablespoons of olive oil to a large stockpot on medium heat. Warm this up for 1 minute. 

Combine the chopped mushrooms and celery, mix this well until everything is well incorporated, and fragrant. 

Next, add the sea salt and freshly minced rosemary.  Continue to mix the vegetables, and seasoning. 

Add the 1 cup of brown rice, for 1- min, mixing well and toasting the rice to create a chewy texture. 

Next, slowly add the quart of vegetable stock. Place a lid on top, and bring this to a boil.

Once this comes to a boil, lower the heat to low and simmer this for 40 mins.

Next, take off the lid giving the risotto another mix, turn off the heat, add add the peas, along with the freshly shredded parmesan cheese. 

Give this a taste. Adding additional sea salt or pepper if you need. 

Enjoy this hearty dish by itself, or with a simple side salad. Serve warm! 

Italian Style three-bean Chilli

* Gluten-free *Vegan *Organic *Great source of protein *High in Fiber *Serves 6- 8

 

1 yellow onion finely chopped 

6 mini bell peppers, rinsed and finely chopped (using red/ orange/ yellow)

1 lb of cleaned fresh green beans chopped into bite size pieces 

1 large clove of garlic minced 

1 can of low sodium cannellini beans (drained well) or freshly cooked 

1 can of low sodium red kidney beans (drained well) or freshly cooked 

1/2 cup of dried brown lentils 

1 large can of low sodium (canned crushed tomatoes)

2 tablespoons of tomato paste 

1 cup of water

2 tablespoons of freshly chopped rosemary 

2 teaspoons of sea salt 

1 teaspoon of ground turmeric 

1 teaspoon of ground cayenne pepper 

1/2 cup old fashioned rolled oats

1/2 cup of fresh baby spinach 

2 tablespoons of fresh basil (minced)

2 tablespoons of extra virgin olive oil 

 

*In a large soup pot, add 1 tablespoon of olive oil (warm the pot on medium heat)

Once the pot warms up, add the chopped vegetables (except the spinach and fresh basil), garlic, sea salt and other spices. Brown this for 3 minutes (till fragrant) mix well. 

Next, add the lentils, rolled oats,  canned beans, crushed tomatoes, tomato paste, and 1 cup of water. 

Place a lid on the pot, and bring this to a boil. Once this comes to a boil, simmer this for 30 minutes. 

Next, add the  baby spinach, fresh basil, and additional tablespoon of olive oil. 

Turn off the heat, give this a good mix, and give the soup a taste (adding additional sea salt and spices if needed). 

Enjoy this hearty soup warm for dinner or lunch with your favorite sliced bread or corn bread. 

Store left over soup in an airtight container in the fridge. Will keep for 3-4 days.

California Style Spring Rolls

*Gluten/nut- free *Organic *Vegan *Serves 6

1 package of Vietnamese spring roll rice wrappers 

1 head of red leaf lettuce chopped (rinsed and dried)

1 English cucumber (rinsed and diced into bite size pieces)

4-6 baby bell peppers (rinsed and diced, seeds removed)

1 large handful of fresh cilantro (rinsed, and chopped)

3 cups of precooked brown rice (cooled)

2 ripe Avocado's sliced. 

 

Dipping sauce 

2 tablespoons of low sodium tamari sauce (gluten-free soy sauce)

Juice of half a lime

2 tablespoons of tahini (sesame seed butter)

1 teaspoon of ground cayenne pepper 

1 teaspoon of grated fresh ginger 

*Combine all of the ingredients into a large bowl, mix well.  Adjust seasoning if you need.

 

To assemble the spring rolls, place some parchment paper onto a large cutting board. 

Soften the spring rolls in a large bowl of warm water for 20 seconds. 

Next, place the softened wrapper onto the work surface, adding a small spoonful of the rice in the center, followed by a small spoonful of the remaining ingredients. Fold the corners (as you would a burrito).

Continue to make the remaining spring rolls, using the same technique.  

Place the spring rolls onto a large plate, and serve with the dipping sauce. 

These are very versatile, feel free to add precooked shrimp, diced tofu, etc.

Makes a yummy snack or lunch. Enjoy!!

Herbed Hummus

* Vegan *Gluten/nut-free *Organic *High protein *Serves 6-8

 

2 cans of low sodium (BPA free) garbanzo beans (or precooked)

Juice of one lemon 

1/2 cup of fresh herbs such as (italian parsley, basil and cilantro) torn slightly 

2 tablespoons of tahini (sesame seed butter)

1 clove of garlic 

2 tablespoons of ground cumin 

1 teaspoon of ground cayenne pepper

1 teaspoon of sea salt 

1/4 cup of extra virgin olive oil (or any olive oil)

 

* Combine all of the ingredients into the food processor. 

Blend everything until it becomes smooth and creamy. Give this a taste, adding additional salt if needed.

If the hummus seems too thick, add some additional lemon juice or olive oil.

Enjoy this yummy dip alongside sliced vegetables (such as carrots, cucumbers, bell peppers, and celery) 

 

Colorful Fall Quinoa Salad *Vegan *Organic *Gluten/nut-free * High in protein and fiber *Serves 6-8

 

2 cups of tri-colored quinoa (blend of white/ black/ red) or use your favorite, most easily available color.  

3 and 1/2 cups of water (low sodium vegetable broth) 

3 tablespoons of olive oil 

Juice of one lemon 

 6 cleaned and chopped fresh baby peppers ( red/yellow/orange colored) 

1 bunch of fresh kale, cleaned and chopped into bite size pieces 

1 tablespoon of ground turmeric 

2 tablespoons of ground cumin

1 teaspoon of cayenne pepper 

1 clove of garlic minced fine

2 teaspoons of sea salt 

1/4 cup of raw or roasted unsalted pumpkin seed) as a garnish

1/4 cup of fresh cilantro (minced)

 

* Warm up a large pot on medium heat.  Next add the 2 cups of quinoa. 

Begin to toast this for 1-2 minutes , until fragrant and lightly browned.

Next slowly add the liquid, followed by the garlic, chopped bell peppers, and spices. 

Place a lid on top, and bring this to a boil. Next lower the heat to low, and simmer this for 15 mins.

Next turn off the heat, take off the lid, and fluff this with a fork. (to prevent this from becoming mushy).

Next add the chopped kale, olive oil, and sea salt. 

Give this a large mix, and place the lid back on to steam and soften the kale slightly. 

Next add the lemon juice, pumpkin seeds, and fresh minced cilantro. Give this a taste, adjusting seasoning if needed.

*Enjoy this salad warm, or room temperature. This will keep for 5 days in an airtight container in the fridge. 

 

No Bake, Super Food Chocolate Chip Truffles. 

* Vegan *Gluten/nut- free *Organic * High in protein and fiber. Makes about 15 truffles. 

2 cups of old fashioned rolled oats 

1/4 cup of unsweetened shredded coconut (optional)

1/2 cup of hemp seeds 

1/4 cup of flax seeds

1/2 cup of coconut butter (melted)

3 fresh dates (chopped into bite size pieces, pits removed)

1 teaspoon of sea salt

1 teaspoon of ground cardamom 

1 teaspoon of pure vanilla extract 

1/2 cup of mini dark or semi-sweet chocolate chips)

* Combine all of the ingredients into a large bowl, mix everything together until well incorporated (this should be pretty thick)

Next, start rolling the mixture into your hands (resembling truffles.  ( you can also sprinkle additional shredded coconut on top, for a pretty effect!

*Enjoy these right away, or you can place these in the fridge to firm up before eating!