Tex-Mex

PP Chili Mac with Elbows

Chef:  Terri Edwards
Makes:  4 servings
Prep Time:   15 minutes
Cook Time:  13 minutes
Total Time:  28 minutes

 

 

INGREDIENTS

1 ½ c elbow macaroni, dry-use whole grain
½ c onions, diced
½ c celery, diced
1 medium red bell pepper, diced (use any color you like)
1 15 oz can fire roasted tomatoes, with juice
1 15 oz can red kidney beans or fresh cooked
1 15 oz can white kidney beans (or pintos) or fresh cooked
¼ c ketchup
2 T soy sauce
1 t chili powder
1 t smoked paprika
1 t basil ground
Salt to taste, if desired

DIRECTIONS

Cook macaroni according to package directions
I always use spelt, quinoa, or brown rice pastas that are egg-free.  They are readily available in most grocery stores.  Make sure not to overcook them, as they will become mushy.
Drain well and set to the side.
Dice onions, celery, and bell pepper.
In a sauce pan, add vegetables and 3 T of water or veggie broth.  Saute until they are slightly tender, approximately 5 minutes.  Add more water or broth as necessary.
Stir in all other ingredients (except macaroni).  Mix well and allow to cook 5-7 minutes.
Add cooked macaroni, stir, and cook 1 minute longer.  
Serve immediately with tossed green salad or corn on the cobb.

 

TERRI EDWARDS is a Licensed Food for Life Instructor and Educator.  Connect with Terri at her blog EatPlant-Based.com & blog.eatplant-based.com for her latest recipes and plant-based living tips. Follow her on FaceBook at (https://www.facebook.com/EatPlantBased/

 

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PS or PP Spicy Black Beans & Greens Over Rice

Chef:  Vicki Brett Gach
Makes:  5-7 Servings
Prep Time:  5 minutes
Cook Time:  5 minutes
Total Time:  10 minutes

 

 

 

 

INGREDIENTS

  • 2 c of prepared black beans, or one 15-ounce can, drained and rinsed
  • 3/4 c fresh salsa (or to taste)
  • 4 c of raw greens, stems stripped, and leaves rinsed and chopped
  • salt and pepper to taste
  • 4 c of cooked brown rice (warm)

Optional Garnishes: avocado (Plant Strong only)  chopped tomatoes, diced bell peppers, and fresh cilantro or basil


DIRECTIONS

  1. Heat rinsed black beans in a large saucepan.
  2. Stir in salsa, and then add the chopped greens. Cover to steam until tender.
  3. Season to taste with salt and pepper.
  4. Serve over warm brown rice.

TIPS

  1. Garnish with avocado (Plant Strong only) , chopped tomatoes, diced bell peppers, and fresh cilantro or basil.
  2. You can also serve along with toasted corn tortillas, if desired.

VICKI BRETT-GACH is a Certified Vegan Lifestyle Coach and Educator.  Connect with Ann Arbor Vegan Kitchen on Facebook (https://www.facebook.com/AnnArborVeganKitchen) and follow her Ann Arbor Vegan Kitchen blog at https://annarborvegankitchen.com for new recipes as soon as they are published.

 

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PP or PS: Family Filling Mexican Breakfast Burritos

Chef:  Brandi Doming; Vegan 8
Prep Time:   10 minutes
Cook Time:  20 minutes
Total Time:  30 minutes

INGREDIENTS

Burrito

  • 2 c chopped red or gold potatoes about ¼” size.  (you want them small so they fill burritos easily)
  • 2 c chopped bell pepper strips about 2” long (a tri-color bag is great!)
  • ¼ c water
  • ½ t fine sea salt
  • 1 c cooked chickpeas, drained and rinsed (if using canned)
  • 1 c corn
  • 1 c smooth salsa, not chunky ( I use mild or may too spicy for some)
  • 1 t ground cumin
  • ¼ t – 1/8 t ground chipotle chili pepper spice (optional for extra heat)

Avocado Cumin Cream (If you eliminate the cream, this recipe would be PP)

  • 1 lg avocado
  • ½ t ground cumin
  • 2 T salsa
  • ½ T water
  • ¼ t fine sea salt
  • Whole Grain Tortilla Wraps of your choice.  

Optional Garnish:  fresh chopped jalapenos

DIRECTIONS

  1. First, you’ll need to roast your potatoes.  Preheat the oven to 400 degrees F and line a sheet pan with parchment paper, so they don’t stick.  Spread the chopped potatoes out evenly and season lightly with salt and pepper.  Mae sure you’ve chopped your potatoes about ¼” inch each.  Bae for 20 minutes until tender and starting to brown.  Make sure they are done by checking one with a fork.
  2. While the potatoes are cooking, chop our bell peppers into 2” strips.  Get all your chickpeas, corn and spices ready.  When there is about 1- minutes left cooking for your potatoes, you can start to cook the bell peppers.  That way everything should be done the same time.
  3. Add your bell peppers to a large pan with the ¼ c water.  Turn to medium heat and cook for 5-8 minutes until tender and the water is basically all evaporated.  Don’t move on to the next step until all the water has evaporated.
  4. Add the chickpeas, corn, salsa, cumin and chipotle chile pepper (if using).  Stir well to coat everything.  Cook 5-10 minutes until everything is heated through and the sauce has thickened up.
  5. While the veggie mixture is cooking, prepare the avocado cumin cream by processing the ingredients either in a food processor or for faster results, I just used a hand immersion blender.  Blend until smooth.  Add more water if you want it thinner.
  6. Add the cooked veggie mixture to your tortillas and drizzle the avocado cream inside and on top for presentation, if desired.  Add optional chopped jalapeno for garnish.   I loved the jalapeno, but left it off for my hubby and daughter.   The avocado cream is only good eaten right away, as it will turn brown.
  7. You can wrap extra burritos tightly in foil (minus the avocado cream) and store them in the fridge.  Just reheat in a toaster oven or regular oven at 300 degrees F until warmed through.

TIP

  1. If you are in the mood for a cheesy Mexican burrito, then be sure and add my Easy Vegan Mexican Cheese Sauce to it for total bliss.

Follow BRANDI @ http://thevegan8.com/ You’ll find lots of baked goods here, as I’ve been a baker all my life, it’s my passion!  Hope you love the recipes!  Share remarks on Instagram , tag me @thevegan8 and be sure to use my tag #@thevegan8 or share them on my Facebook page.

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PP: Low Fat Chipotle Ranch Sauce

Chef:  Terri Edwards
Makes:  4 Servings
Prep Time:  10 minutes

 

 

 

 

INGREDIENTS


Low Fat Mayo

  • 1 lb silken tofu
  • 1 T sugar (date has lowest glycemic)
  • 1 T lemon juice
  • 1 ½ T Dijon mustard
  • ¼ t sea salt

Chipotle Sauce

  • ½ c low fat mayo (Ingredients above, directions, below)
  • ½ to 1 whole chipotle in adobo sauce
  • 2 t lime juice
  • 1 t sugar (date sugar has lowest glycemic)
  • ½ t paprika
  • 1 t salt
  • ½ t garlic powder
  • Pinch cumin

DIRECTIONS


Low Fat Mayo
Place all ingredients in blender and blend until smooth.
Chipolte Sauce
Place all ingredients in blender and blend until smooth.
 

TERRI EDWARDS is a Licensed Food for Life Instructor and Educator.  Connect with Terri at her blog EatPlant-Based.com & blog.eatplant-based.com for her latest recipes and plant-based living tips. Follow her on FaceBook at (https://www.facebook.com/EatPlantBased/

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PP: Texas Caviar

Chef:  Jessica Meyer Altman; Garden Fresh Foodie
Makes:  15 Servings
Prep Time:  10 minutes
Cook Time:  2 minutes
Total Time: 12 minutes

INGREDIENTS

  • 1-15 oz. can pinto beans (or 1¾ c cooked beans)
  • 1-15 oz can black eyed peas (or 1¾ c cooked beans)
  • 2 c fresh or frozen corn (raw), if frozen, thaw by running water over and strain
  • 1-15 oz can diced tomatoes or 2 c fresh chopped tomato
  • 4 oz of pimentos-drained
  • 1 large chopped red/orange or green pepper-about 2 c
  • 1 c scallions, chopped or ½ c minced red onion
  • ½ c chopped parsley/fresh minced basil or cilantro, or combo

Sauce

  • ½ c apple cider vinegar +2 T
  • 2 T maple syrup
  • 2 cloves garlic
  • ½ t kosher salt
  • 1 t ground pepper

DIRECTIONS

  1. Drain and rinse beans if using canned, adding pimentos, tomatoes (with juice), peppers, scallions, and basil/parsley and place in a medium sized.

       Sauce

  1. Bring sauce ingredients to a boil in a pot and pour over caviar ingredients
  2. Mix well.                                                                                                                            
  3. Chill overnight.  Best the next day. Serve with chips, fresh scooping veggies, or topped on some greens for a great salad!

Jessica Meyers Altman
Associate Professor of Whole Food Nutrition & Living
"Never doubt that a small group of thoughtful, committed citizens can change the world. Indeed, it's the only thing that ever has."  Margaret Mead

Garden Fresh Foodie blog: www.gardenfreshfoodie.com
Instagram www.instagram.com/gardenfreshfoodie
Facebook: www.facebook.com/gardenfreshfoodie
Twitter: www.twitter.com/gardenfreshfood
Pintrest: www.pintrest.com/gardenfreshfood

Jessica Meyers Altman Byline pic.jpg
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PS or PP: Nachos Supreme

Chef:  Terri Edwards
Makes: 5-6 servings
Prep Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes

 

INGREDIENTS

Bean/Bulgur/Taco Mix

  • 1/2 c cooked bulgur
  • 3-15 oz cans beans, any variety (pinto, navy, red kidney, black, etc)
  • 1/4 c dry taco seasoning (purchased or homemade)
  • 1 can fire roasted tomatoes
  • pinch cayenne pepper optional

Vegan Cheese Sauce

  • 1 c potatoes, peeled & diced
  • 1/4 c carrots, diced
  • 1/4 c onions, chopped
  • 1 c broth from veggies
  • 1/2 c raw cashews, unsoaked (1/2 c white beans to make PP)
  • 4 T nutritional yeast flakes
  • 1 T lemon juice
  • 1 t sea salt
  • 1/2 t garlic powder
  • pinch paprika
  • pinch cayenne (optional)

DIRECTIONS

Bean/Bulgur/Taco Mix

  1. Drain and rinse cans of beans (or use fresh cooked). I do this by dumping them in a large drainer in the sink and running lots of water over them. For this recipe I used pinto, navy, and black beans.
  2. Add beans to a large glass (or microwavable) bowl and add cooked bulgur, taco seasoning mix, fire roasted tomatoes with juice, and cayenne.
  3. Cook in microwave for approximately 3 minutes.
  4. Stir and cook an additional 3 minutes.
  5. While this is cooking, chop any veggies you like & add.  My favorites:  fresh spinach, tomatoes, cilantro, and onions.
  6. Layer bean/bulgur/taco mixture, chips, fresh veggies, vegan cheese sauce, salsa, and tofu sour cream.

Vegan Cheese Sauce

  1. In medium pot, bring about 3 cups of water to a boil. Place potatoes, carrots, and onion in pot and allow to cook until veggies are tender, approximately 15 minutes. (Cooking time will vary based on how small the veggies are diced.)
  2. When veggies are tender, drain and place them in blender. NOTE: reserve 1 cup of the broth, and add to blender.
  3. Add all the remaining ingredients, and blend until smooth.
  4. You can add your own dairy-free/oil free cheese to these nachos, but I like this simple Vegan Cheese Sauce made with potatoes, carrots, onions, and nutritional yeast in blender (after veggies are boiled). It's absolutely the BEST plant-based cheese I've ever tasted! 

TIPS

Homemade tortilla no oil added, tortilla chips can be easily made;

  1.      Use regular corn tortillas. 
  2.      Slice each one into 8 slices using a pizza slicer. 
  3.      Arrange on a baking sheet and spritz with a water bottle. Sprinkle with sea salt and           garlic powder.
  4.      Bake at 400 degrees for about 5-7 minutes until crispy and golden brown. Very easy        and delish!

TERRI EDWARDS is a Licensed Food for Life Instructor and Educator.  Connect with Terri at her blog EatPlant-Based.com & blog.eatplant-based.com for her latest recipes and plant-based living tips. Follow her on FaceBook at (https://www.facebook.com/EatPlantBased/

 

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PS: Nacho Bake

Chef:  Jill Ovnik-Keb
Makes:  6 Servings
Prep Time:  10 Minutes
Cook Time: 35 minutes
Total Time: 45 minutes

INGREDIENTS

  • 1 big bag of baked Tortilla Chips; no oil
  • 1 can rinsed and drained black beans
  • 1 medium can Mexican style corn, or use about 1 cup frozen
  • 1 small can chopped green chilies
  • 1 small bunch cilantro, chopped (opt.)
  • 1 or 2 ripe red tomatoes, chopped
  • 2 jars of mild (or medium) fresh salsa. 

Optional Ingredients 

  • Plant strong non-dairy oil-free cheese
  • Black olives
  • Pickled jalapenos
  • Non dairy plant based no oil sour cream 

Directions

  1. Preheat the oven to 350 degrees. 
  2. Cut or open the top of the bag of chips. Smash/crush the tortilla chips right there in the bag. 
  3. Pour into a large mixing bowl. 
  4. Add the rest of the ingredients. Make sure that all of the chips have moisture on them. If they don't, add another tomato, some veggie broth, tomato juice, V-8, salsa or water. You want a good coating of "wet" to your chips.
  5. Transfer to a baking dish. 
  6. Sprinkle with cheese if using. If not, perhaps a sprinkle of dried cilantro for color on top. 
  7. Cover and bake for about 25-35 minutes.

Check out Jill's video & recipe resource at HealthyFactsInc.com.  Her enthusiasm and passion infuses a plant based lifestyle with creative events like a "Walk on the Beach" retreat in beautiful South Haven, MI.  
 

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PP: Huevos Rancheros

Chef: Jeannie Hudkins
Makes: 2 servings
Prep time: 20 minutes
Cook time: 10 minutes
Total time:  30 minutes

 

 

 

 

 

Ingredients

Enchiladas  

  • two whole grain tortillas
  • ⅔ can black beans, rinsed and drained
  • ½ t cumin
  • 1 t chili powder
  • 1 potato, chopped into small bite-sized pieces
  • cilantro, chopped (optional)

Enchilada Sauce

  • 1 T whole wheat flour
  • ½ t cocoa powder
  • 1 T chili powder
  • ½ t oregano
  • ½ t cumin
  • ¼ t  garlic powder
  • 1 c vegetable broth
  • ¼ c tomato sauce or ketchup

Cheeze Sauce

  • ½ c nondairy milk
  • ¼ c nutritional yeast
  • ⅛ c ketchup
  • 1 T cornstarch
  • ¼ t onion powder
  • ¼ t garlic powder
  • ⅛ t cumin

Directions

  1. Place one tortilla on each of two plates.
  2. Combine black beans with cumin and chili powder. Place on top of tortillas.
  3. Place potato bites in saucepan and cover with water. Cook for a few minutes until pieces are tender. (Be aware: small pieces cook quickly!) Rinse, drain, and place on top of black beans.
  4. Place cilantro (if using) on top of potatoes.
  5. To make Enchilada Sauce, mix all ingredients in a saucepan. Whisk over medium heat until sauce thickens.
  6. To make Cheeze Sauce, whisk all ingredients together in a saucepan and heat over medium-high heat until thick, stirring constantly. 
  7. Pour Enchilada sauce and Cheeze Sauce on top of the potato/bean mix.
  8. Heat in oven or microwave to desired temperature. Serve.

Tip

  1. Make sauces and cook potatoes the day before (a total of 20 minutes to prep and cook)  to enjoy a quick meal the next day. 

Eat Like You Give a Damn: For the Animals, For Your Health, For Our Planet
Eatlikeyougiveadamn-thebook.com

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PS Mexican Salsa

Chef: Jeannie Hudkins
Makes: 4 - 6 servings
Prep time: 10 minutes
Cook time: None

 

 

 

Ingredients

  • 1 tomato, coarsely chopped
  • 1 avocado, diced
  • 1 can black beans, rinsed and drained
  • ½ cup canned or frozen corn
  • 2 T chopped cilantro
  • 1 T chopped canned medium chili peppers (or use the whole 4 oz. can if using mild peppers)
  • Juice of 1 lime
  • 1 tsp. ground cumin
  • 4 - 5 drops hot pepper sauce

Directions

  1. In a large bowl, combine the tomato, avocado, beans, corn, cilantro, and peppers. 
  2. Stir in the lime juice, cumin, and hot pepper sauce.
  3. Set aside at room temperature for at least one hour.

Tip

  1. Enjoy this dip on crackers, as a pasta topping, or in a tortilla. 

Eat Like You Give a Damn: For the Animals, For Your Health, For Our Planet
Eatlikeyougiveadamn-thebook.com

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PS: Fresh Corn, Tomato & Avocado Salad

Chef:  Vicki Brett-Gach
Makes: 4 servings
Total Time:  10 minutes

Ingredient

  • 2 c organic corn (2 or 3 ears, fresh corn on cob, OR one 10-ounce package, frozen corn)
  • 1/2 c grape tomatoes, halved
  • 1 T balsamic vinegar (or to taste)
  • 1/2 t kosher salt (or to taste)
  • 1/4 t freshly ground black pepper
  • 1 ripe Hass avocado, chopped or diced
  • 1/4 c fresh basil, minced (optional)

Directions

  1. Prepare the corn, steaming until tender crisp. 
  2. Remove from heat, drain and allow the corn to cool.
  3. Carefully remove the kernels from the cob into a bowl, with a sharp knife. (You’ll be able to skip this step if using frozen corn.) 
  4. The cooked corn can be thoroughly chilled in the refrigerator at this point, until ready to assemble.
  5. When ready to serve, in a medium size bowl, toss the corn with the tomatoes and balsamic vinegar. Season with salt and pepper. 
  6. Mix well.
  7.  Add avocado and basil (if using). 
  8. Toss gently and serve immediately.

VICKI BRETT-GACH is a Certified Vegan Lifestyle Coach and Educator and a Certified Personal Chef, and a graduate of the Plant-Based Nutrition Certificate Program through the T. Colin Campbell Center for Nutrition Studies. Connect with Ann Arbor Vegan Kitchen on Facebook (https://www.facebook.com/AnnArborVeganKitchen) and follow her Ann Arbor Vegan Kitchen blog at http://annarborvegankitchen.com.

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PP: Spicy Spaghetti Squash

Chef: Jean Hayes
Makes: 4-6 servings
Prep Time: 5-10 min
Cook Time: 35-45 min
Total Time: 50 min

 

 

Ingredients

  • 1 large spaghetti squash
  • 1 can of low sodium or no added salt diced tomatoes with green chiles (or use plain diced tomatoes and a small can of green chiles)
  • 1 onion, chopped
  • 1 large clove of garlic, chopped
  • 1 t ground cumin
  • 1 t chili powder
  • 1/2-2/3 of a can of low sodium or no salt added black beans drained and rinsed
  • 1/4 c low sodium salsa
  • 1 lime sliced into sections
  • cilantro (optional)

Directions

  1. Wash the spaghetti squash and microwave for about 5 min to soften enough to make it easier to cut.
  2. Cut squash in 1/2 lengthwise and scoop out seeds and discard.
  3. Place squash in baking dish cut side down and add 1/2 c of water to pan and bake at 350 or 375 for 35-45 min or until fork tender. 
  4. While squash is baking, sauté onion and garlic in a small amount of water or vegetable broth.
  5. Add the tomatoes, salsa, beans, spices and heat until bubbly.
  6. When squash is finished, flip it over and take a fork and scrape or rake the squash out of the shell and place on plates.
  7. Top squash with tomato/bean mixture and cilantro if desired.
  8. Serve with a slice of lime to squeeze over your dish and add some freshly ground black pepper.

Tips: 

  1. Adjust the spices to your liking!
  2. If you don't like black beans, try pinto beans or even leave them out if you don't like beans!
  3. If you love beans, use the whole can!
  4. Remember to have fun with your food and enjoy!

Check out my story and my blog at: http://theplantbasednurse.com/

 

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PP: Southwest Red Bean and Barley Soup

Chef:  Jean Hayes
Makes: 8 servings
Prep Time: 5- 10 min
Cook Time: 15 minutes
Total Time: 25 min

 

 

Ingredients

  • 1 onion, chopped
  • 2-3 cloves of minced garlic
  • 15 oz can of low sodium diced tomatoes with green chiles
  • 28 oz can low sodium crushed tomatoes
  • 15 oz can of red kidney beans
  • 1 c frozen corn
  • 1/2 c pearl barley
  • 1 T chili powder
  • 1 tsp ground cumin
  • A couple of shakes of Mrs Dash Southwest seasoning to taste
  • Chipotle flavored hot sauce
  • About 1 c low sodium vegetable broth
  • A handful of chopped cilantro

Directions

  1. Saute the onion and garlic in a small amount of water or vegetable broth until soft, adding more liquid if they start to stick.
  2. Add the spices and stir.
  3. Add the diced and crushed tomatoes, corn, barley and vegetable broth.
  4. Simmer on medium for about 10-15 min until the barley is cooked.
  5. Add the cilantro and serve.
  6. Enjoy!

Tips: 

  1. This recipe is only a guide. If you don't like barley, use another grain like brown rice or whole grain pasta. 
  2. If you love greens, you can add some in the last few minutes of cooking. 
  3. You can easily dial the spices up or down.
  4. Some fresh lime juice added right before serving adds a nice zing. 
  5. If you have cilantro haters in your house leave it out and put some in a bowl on the table for people to add as they please.

Check out my blog at: http://theplantbasednurse.com/

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PP: Easy Tex-Mex Potato

Chef:  Vicki Brett-Gach
Makes:  1 serving
Prep Time:  2 minutes
Cook Time:  5 minutes
Total Time:  7 minutes

Ingredients

  • 1 medium-size russet (Idaho) or Yukon Gold baking potato (about 8 ounces)
  • 1 15-ounce can black beans, rinsed and drained
  • 1 c frozen corn
  • 1 c salsa
  • sea salt and black pepper, to taste 
  • Garnish: Fresh cilantro (optional)

Directions

  1. Prepare potato for baking by scrubbing/washing well, then poking several times with a fork or knife for steam to escape while baking. 
  2. Place the potato on a microwave-safe plate, and cook in microwave oven on full power for 5 minutes. (Depending on size of the potato, cooking time may vary; adjust as needed.)
  3. While the potato is baking, combine black beans, frozen corn, and salsa in a small saucepan over medium-high heat. Bring to a boil, then cover and reduce to simmer for 2 or 3 minutes, or until the mixture is nice and hot and bubbling.
  4. Season with salt and pepper, to taste.
  5. Top the baked potato with approximately 1 c of the spicy black bean and corn mixture, and garnish with fresh cilantro, if desired. Serve immediately.

TIPS:

  1. Additional spicy black beans and corn mixture can be refrigerated for more EASY TEX-MEX POTATOES later in the week.
  2. These potatoes are great for breakfast, lunch, or dinner!

 

Vicki Brett-Gach is a Certified Vegan Lifestyle Coach and Educator and a Certified Personal Chef.  Follow her blog, Ann Arbor Vegan Kitchen [http://www.annarborvegankitchen.com] at AnnArborVeganKitchen.com for new recipes as soon as they are published-

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PP: 3-Bean Vege Chili

Chef: Claire Brown
Makes: 6-8 servings
Prep Time: 20 minutes
Cook Time: 40 minutes
Total Time: 1 hour

 

 

Ingredients

For Cornbread recipe see Five & Dime

  • 1 onion, chopped
  • 3 carrots, chopped
  • 1 green pepper, chopped
  • 1 red pepper, chopped
  • 2 cloves garlic, minced
  • 1-2 T chili powder
  • 1-2 t cumin
  • 1 c corn, fresh or frozen
  • 1 pkg. cauliflower, fresh or frozen
  • 28 oz can diced tomatoes
  • 6 oz can tomato paste
  • 1-2 cups vegetable stock or water
  • 1 T apple cider vinegar
  • 1 T blackstrap molasses
  • 1 can each kidney, pinto and black beans (rinsed and drained)
  • 1-2 zucchini or crookneck squash, chopped
  • Salt and pepper to taste

Directions

  1. Over med-high heat, dry sauté the onion and carrots in a large pot, stirring often and adding just enough stock or water to keep from sticking. Adjust heat if needed.
  2. Once the onions have begun to caramelize and turn translucent, add the peppers and garlic along with the chili powder and cumin (to taste). 
  3. Continue to cook, stirring for another minute, until you can smell the lovely aroma of the seasonings.
  4. Add the rest of the ingredients to your pot – except the squash! Adjust the amount of stock or water depending on how thick you like your stew - you can always add more later.
  5. Bring to a boil before turning the heat down to simmer. Cover and cook for about 30 minutes or until the vegetables are tender, adding stock as needed.
  6. Taste for seasoning and add the chopped squash. 
  7. Simmer 5 more minutes.
  8. Serve over a baked potato with sautéed greens and homemade cornbread. Yum!


Claire Brown lives in Winter Garden, Florida with two dogs, two cats and her husband Eric who is quite tolerant of all the vegetables she feeds him.
See what she’s eating on Instagram or visit her site at www.plantbasedtable.net

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PP: Fresh and Easy Tostadas

Member Contributor:  William Moore
Makes: 10 Fresh Tostadas
Prep Time: 9 Minutes
Cook Time: 1 Minute
Total Time: 10 Minutes

 

 

 

 

 

 

Ingredients

Tostadas Base

Baked corn tostada shells (No fat)

Refried Bean Mixture

2 16 oz cans fat free refried beans
Mexicana/taco/chili/cayenne pepper seasoning to taste
1 14 – 16 oz can beans (pinto, maya coba, retailer combinations)
Hot Sauce (if you like heat)

Fresh Salsa

  • 10-15 Roma tomatoes cored & diced
  • 1 red onion diced,
  • 1 lime zest & juice 
  • 1 - 1"-2" jalapeño cored, seeded & diced/finely
  • 1/2 bunch of cilantro chopped

Directions

  1. Combine salsa ingredients and set aside (overnight is fine)
  2. Mix 2 can of fat free re-fried beans & a thoroughly rinsed can of Pinto, Kidney or Black beans.
  3. Assemble tostada by placing heaping spoonful of refried beans on tostada shell
  4. Spread refried mixture covering the shell
  5. Thoroughly rinse whole beans
  6. Sprinkle over refried mixture
  7. Place a spoonful of fresh salsa on top
  8. Serve

Tips: 

  1. Combine thoroughly rinsed beans with re-fried bean mixture
  2. Season re-fried mixture if you like with cumin, chili powder, Mexican spices &/or hot sauce.

Bon Appetite!

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PP: 5 minute Mexican Sweet Potato

Chef: Jean Hayes
Makes: 1 serving
Prep time: 5 min while potato cooking
Cook Time: 5 min
Total time: 5 min

Ingredients

  • 1 sweet potato
  • Low sodium salsa
  • Pinto beans or black beans, about ¼ cup
  • Chopped yellow or purple onion
  • Chopped tomato
  • Fresh cilantro
  • Fresh greens
  • FOK Sour Cream (optional)

Directions

  1. Wash a medium to large sweet potato and place in a bowl. I cut off the hard ends on the potato also. 
  2. Cover with a paper towel or plate and cook for 5 minutes in the microwave.
  3. While the potato is cooking, line up your toppings and chop a small tomato or a couple of cherry tomatoes, some onion, and cilantro.
  4. Put some fresh greens on a plate (I love broccoli leaves). Top greens with your sweet potato and slice it down the middle and top with beans. If you want your beans warm, you can microwave them for about 30 seconds before you put them on your potato.
  5. Top your potato and beans with salsa, tomatoes, onions, cilantro and tofu sour cream if desired.

 

Tips

  1. Even the simplest dishes can be more appealing if they are great to look at. Serve your potato on your favorite attractive dish!
  2. Tofu sour cream is easy and keeps well in a covered container in the fridge for a few days. We put a 12 oz lite silken tofu in the blender or food processor with a tablespoon or more of fresh lemon juice and a tablespoon or so of vinegar. Red wine vinegar is great, but if I don’t have it I use whatever is in the cupboard. 


Remember to have fun with your food and enjoy! http://theplantbasednurse.com/

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PP: Burritos

Chef: Jeannie Hudkins
Makes: 4 servings
Prep time: 15 minutes
Cook time: 10

 

 

 

Ingredients

  • 1 zucchini, sliced
  • 1 onion, chopped
  • 1 red pepper, sliced
  • 1 can black beans, rinsed and drained
  • whole wheat tortillas (Ezekiel makes a sprouted grain tortilla that is super healthy with nothing nasty added. Available in the freezer section of health stores and Whole Foods.)
  • salsa, for topping

Directions

  1. Water-saute zucchini, onion, and red pepper until soft. 
  2. Heat beans in microwave.
  3. To assemble each burrito, place a tortilla on a plate. In the middle of the tortilla, place ¼ of the vegetable mixture and ¼ of the beans. 
  4. Roll up the burrito and top with salsa. 

Eat Like You Give a Damn: For the Animals, For Your Health, For Our Planet
Eatlikeyougiveadamn-thebook.com

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PP: Black Bean Corn Salad or Tacos

Chef: Zana Nikodinovski-Jancevski
Makes: 2 servings
Prep time: 10 minutes
Cook time: 0 minutes

 

 

 

Ingredients 


•    2 cans of black beans rinsed thoroughly and  drained
•    2 cans of yellow corn rinsed thoroughly and drained or two bbq corn on the cobs
•    2 cloves of garlic minced
•    1 large bell pepper (chopped) 
•    1  C finely chopped cilantro
•    Juice of two limes
•    ½ t cumin
•    ½ t chili powder
•    ½ t salt
•    ½ t freshly cracked pepper


Directions

  1. Using a large glass bowl,  add the black beans, corn, garlic, pepper and cilantro.
  2. In a separate small bowl, add the juice of two limes, cumin, chili powder, salt and pepper. Mix ingredients thoroughly.
  3. Once the dressing has been completed, pour the dressing over the mixture and toss gently with two wooden spoons.
  4. You may serve immediately or chill in the refrigerator for 15-20 minutes to allowing the ingredients to marinade together.
  5. Once you’re ready to serve, you may garnish with additional cilantro. Or can add your favorite tortilla chips as a dip or using the salad mixture as a taco stuffing will work equally as well.
  6.  

Tips

  1. As always season to your liking. I try to keep most herbs; spices and seasoning on the lower end since most often our diets determine what we can and cannot have or what we can/cannot tolerate. If you are avoiding salt then please omit and you add celery salt (sodium free) instead.
  2.  If you want to make this salad for a guest(s), you may double the ingredients and you will easily have enough if you choose to eat the salad alone, as a fresh dip or as a taco stuffing. If you choose to make this into a taco stuffing, I would recommend that you bbq two corns on the cobs rather than using two cans of corn. The bbq corn will pair nicely with your slightly toasted corn tortilla, which both can be easily accomplished at the same time on your bbq. 
  3.  

To your health,

Zana

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PP: Super Easy Chili

Chef: Jeannie Hudkins
Makes: 4 - 6 servings
Prep time: 10 minutes
Cook time: 20

Ingredients

  • 1 15-oz can of each of the following beans: garbanzo, black, kidney, navy
  • ½ onion, chopped
  • 2 cups water or vegetable broth
  • 1 cup salsa
  • 2 tsp. cumin
  • 1 tsp. red pepper flakes or Siracha

Directions

  1. Rinse and drain the beans. 
  2. Put everything in a pot and stir. Bring to a boil, then simmer for 20 minutes.

Tip: Add a handful of raw spinach at the end for an extra nutritional boost. 

Eat Like You Give a Damn: For the Animals, For Your Health, For Our Planet
Eatlikeyougiveadamn-thebook.com

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PP: Best Veggie Chili

Chef: Vicki Brett-Gach
Makes: 10-12 servings
Prep Time: 30 minutes
Cook Time: 90 minutes
Total Time: 120 minutes

 

 

 

Ingredients

  • 1 large onion, diced
  • 3 stalks celery, chopped
  • 2 carrots, diced
  • 1 red bell pepper, chopped
  • 1 t garlic, minced
  • 1 can black beans, drained and rinsed
  • 1 can red kidney beans, drained and rinsed
  • 1 can navy beans, drained and rinsed
  • 1 14-ounce can diced tomatoes
  • 1 14-ounce can diced tomatoes with jalapenos
  • 6-ounce can tomato paste
  • 3 c vegetable broth
  • 1/4 c raisins, roughly chopped
  • 2 t coriander
  • 2 t cumin
  • 1 1/2 T chili powder
  • 2 bay leaves
  • 2 T molasses
  • 1 T Dijon mustard
  • 1 T Worcestershire sauce
  • 2 t kosher salt, or to taste
  • 1/2 t black pepper, or to taste

Directions

  1. Add onion, celery, carrots, and bell pepper to large soup pot. On medium-high heat, pan sauté in a small amount of water until almost tender.
  2. Add the garlic, and sauté for 1 minute more.
  3. Add beans, tomato products, 3 cups of broth, and raisins. Mix well, and add seasonings (coriander through Worcestershire).
  4. Bring to a boil. Reduce heat to rolling simmer, cover and cook for 90 minutes.
  5. Remove bay leaves, and add salt and pepper to taste.
  6. Serve with any combination of fresh cilantro, diced avocados, corn, baked potatoes, or warm tortillas.
  7.  

Vicki Brett-Gach is a Certified Vegan Lifestyle Coach and Educator and a Certified Personal Chef. Follow her blog, Ann Arbor Vegan Kitchen [http://www.annarborvegankitchen.com] at AnnArborVeganKitchen.com for new recipes as soon as they are published.

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