Posts in category: Plant based food

Butternut Squash Mac And Cheese With Broccoli

This butternut squash mac and cheese is wonderfully quick to make and uses plant milk, nutritional yeast, and fresh thyme to get cheesy pasta flavors. Make plenty!

Spiced butternut squash blended with nutritional yeast and a little plant milk makes a delightfully rich and “cheesy” sauce for pasta and broccoli. Pumpkin, acorn squash, or delicata squash will also work in this recipe.

To make this recipe gluten-free, chose a whole grain pasta made with rice, corn, and/or quinoa.

INGREDIENTS 

• 1 medium butternut squash (1¾ lb.)
• 1 onion, finely chopped (1 cup)
• 4 cloves garlic, minced
• ½ teaspoon finely chopped fresh thyme
• 2 cups unsweetened, unflavored plant milk, such as almond, soy, cashew, or rice
• 2 tablespoons nutritional yeast
• 1 tablespoon white wine vinegar
• ¼ teaspoon sea salt
• ⅛ teaspoon freshly ground black pepper
• 3 cups dried whole grain penne pasta (8 oz.)
• 3 cups small broccoli florets
• Fresh basil leaves

INSTRUCTIONS

1. Peel squash; halve squash and remove seeds. Cut squash into large pieces. Place squash pieces in a steamer basket in a large pan. Add water to saucepan to just below basket. Bring to boiling. Steam, covered, about 12 minutes or until tender.
2. Heat a large saucepan over medium. Add onion, garlic, thyme, and ¼ cup water to pan. Cook about 10 minutes or until onion is tender, stirring occasionally and adding water, 1 to 2 Tbsp. at a time, as needed to prevent sticking.
3. Transfer onion mixture to a blender. Add squash and the next five ingredients (through pepper). Cover and blend until smooth. Pour squash mixture into a large saucepan.
4. Cook pasta according to package directions, adding broccoli the last 5 minutes of cooking; drain. Add drained pasta and broccoli to squash mixture; toss to coat. Serve warm topped with fresh basil.

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Moroccan Butternut Squash And Chickpea Stew

This sweet, fragrantly spiced butternut squash stew is ready in 30 minutes, but it really only takes a few minutes of active prep time. Chop and simmer away!

The dish comes together really quickly because there’s little prep work aside from measuring, especially if you buy pre-cubed butternut squash. If you prefer your stews extra-spicy, throw in a few rings of jalapeño peppers or a dash of chili flakes. Note that this recipe calls for cooked brown rice, so plan to have that ready to go ahead of time. Follow package instructions for the correct yield. And if you don’t have cooked brown rice on hand, any cooked grain will work.

INGREDIENTS 

• 1 small butternut squash, peeled and cut into ¾-inch pieces (3 cups)
• 1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
• ½ cup chopped onion
• 4 cloves garlic, minced
• 4 cups vegetable stock
• 2 teaspoons curry powder
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• ½ teaspoon ground ginger
• Pinch of cayenne pepper
• 1 (5-ounce) package fresh baby spinach
• 1 (15-ounce) can no-salt-added chickpeas, drained and rinsed
• 1 cup cooked brown rice
• ¼ cup coarsely snipped fresh parsley
• Lime wedges

INSTRUCTIONS

1. Combine the butternut squash, diced tomatoes, onion, garlic, stock, curry, cumin, paprika, ginger, and cayenne in a 6-quart Dutch oven. Bring to a boil over high heat; reduce heat to medium-low. Simmer for 18 to 20 minutes or just until squash is tender. Stir in the spinach, chickpeas, and rice; heat through.
2. Top servings with parsley and serve with lime wedges for squeezing.

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30-Minute Chili

Every household I know has some version of chili in its recipe box. For my part, sometimes I make chili an all-day affair—cooking the beans from scratch, toasting the spices, and letting the chili simmer nice and slow for hours. And then there are days I just need to get dinner on the table. This easy vegan chili recipe is for those occasions, when delicious and fast are both the order of the day. Serve this 30-minute wonder with rice or pasta for an extra-hearty dinner.

There are loads of great-tasting plant-based chili recipes, but most rely on long simmering times. Not this one. Using tomatoes and beans from a can makes for a quick and hearty chili à la busy weeknights.

INGREDIENTS 

• 2 yellow onions, chopped (1½ cups)
• 1 large green bell pepper, chopped (1½ cups)
• 3 tablespoons mild chili powder
• 1 tablespoon dried oregano
• 2 teaspoons ground cumin
• 4 cloves garlic, minced
• 2 15-oz. cans pinto beans, rinsed and drained
• 1 28-oz. can diced tomatoes, undrained
• 2 cups low-sodium vegetable broth
• Sea salt, to taste
• Freshly ground black pepper, to taste
• Cooked brown rice or whole grain noodles (optional)

INSTRUCTIONS

1. In a Dutch oven cook onions and bell peppers over medium 5 minutes or until softened, stirring occasionally and adding water, 1 to 2 Tbsp. at a time, as needed to prevent sticking.
2. Stir in chili powder, oregano, cumin, and garlic; cook 1 minute. Add beans, tomatoes, and broth. Bring just to boiling over medium-high; reduce heat. Simmer, partially covered, 20 minutes or until tomatoes start to break down and mixture is slightly thick.
3. Season with salt and black pepper. If desired, serve chili over rice.

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Caldo Verde

Caldo Verde is a Portuguese soup extravaganza of puréed potatoes with simmered kale, spiked with garlic and made hearty with red beans. In Portugal, caldo verde is typically consumed during Portuguese celebrations, such as weddings, birthdays, and popular celebrations—but I find this to be a hearty soup recipe that can be made and enjoyed year round. Pureed potato with kale and red beans form the heart of this popular Portuguese soup.

Pro tip: Cube the potato before cooking for even speedier results.

INGREDIENTS 

• 4 cups water
• ½ yellow onion, chopped
• 4 medium potatoes, preferably Yukon Gold
• ¼ teaspoon salt
• ¼ teaspoon freshly ground black pepper
• 2 cloves garlic
• ¼ teaspoon crushed red pepper (optional)
• 1 bunch kale, sliced
• 1 cup cooked, rinsed red beans

INSTRUCTIONS

1. Bring the water to a simmer.
2. Add the onion, potatoes, salt, pepper, garlic, and crushed red pepper, if desired. Simmer for 10 minutes, until the potatoes are soft.
3. Blend the ingredients with an immersion blender (or in a standard blender and then return to the pot).
4. Return the soup to a simmer. Add the kale to the simmering soup, cooking it for about 5 minutes.
5. Remove from the heat, then immediately stir in the red beans.

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Vegan Pancit With Vegetables

In this Filipino-style dish, rice noodles are combined with veggies such as mushrooms, cabbage, and carrot (or whatever you have on hand) and topped with a savory broth-based sauce. Pancit is a Filipino-style dish using rice noodles. In this version, we used Mai fun noodles, which are thinner than regular rice noodles. Feel free to get creative with the toppings, swapping in any veggies you have on hand.

INGREDIENTS 

• 3 cups coarsely chopped fresh cremini mushrooms
• 1 onion, chopped (1 cup)
• 3 cloves garlic, minced
• 5 cups shredded red cabbage
• 1½ cups matchstick-cut carrots
• ½ of an 8-oz. package dry Mai fun brown rice noodles
• ½ cup low-sodium vegetable broth
• ¼ cup reduced-sodium soy sauce or tamari
• 1 tablespoon date sugar
• ½ teaspoon black pepper
• ½ teaspoon crushed red pepper (optional)
• ¼ cup chopped fresh cilantro
• 4 lime wedges

INSTRUCTIONS

1. In an extra-large skillet cook mushrooms, onion, and garlic over medium 4 minutes, stirring occasionally and adding water, 1 to 2 Tbsp. at a time, as needed to prevent sticking. Add cabbage; cook 5 minutes, stirring occasionally. Add carrots; cook 5 minutes or until cabbage and carrots are tender, stirring and adding water as needed.
2. Meanwhile, cook noodles in boiling water 2 minutes; drain. In a small bowl combine broth, soy sauce, sugar, black pepper, and, if desired, crushed red pepper. Add sauce to vegetables, tossing to mix well. Gently toss noodles with vegetable mixture. (If necessary for easier tossing, snip the drained noodles a few times to shorten them.) Sprinkle with cilantro and serve with lime wedges.

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Minestrone in Minutes

This hearty soup, featuring pantry stapes such as white beans, veggies, canned tomatoes, and dried herbs, is deliciously convenient.

Ridiculously easy? Check. Incredibly flavorful and satisfying? Double check! This is a delicious, make-it-your-own Italian vegetable soup. Add any vegetables or beans you want to use up, or a small amount of cooked rice or pasta—just place it in the bottom of your bowl and ladle the hot soup on top. To save time, you can even use frozen mixed vegetables to replace the carrots, celery, and zucchini. This soup reheats well, so enjoy it throughout the week.

INGREDIENTS 

• 1 large onion, chopped
• 2 medium carrots, chopped
• 1 stalk celery, chopped
• 2 large cloves garlic, minced
• 1 (14.5-ounce) can diced tomatoes, undrained
• 1 (15.5-ounce) can cannellini beans (or other white beans), drained and rinsed
• 1 medium zucchini, diced
• 4 cups vegetable broth
• 1 teaspoon dried basil
• ½ teaspoon dried oregano
• salt and ground black pepper

INSTRUCTIONS

1. Heat a large saucepan over medium heat. Place the onion, carrots, celery, and garlic into the pan and cook, stirring occasionally, until softened, about 7 minutes. Add water 1 to 2 tablespoons at a time as needed, to keep the vegetables from sticking to the pan.
2. Stir in the tomatoes and their juices, beans, zucchini, and broth. Add the basil, oregano, and salt and pepper to taste. Bring to a boil, then reduce the heat to low, cover, and simmer until the vegetables are tender, about 20 minutes.
3. Taste and adjust the seasonings, adding more salt and pepper if needed. Serve hot.

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Grilled Mushroom Burgers With Tarragon Crema

Grilled portobello mushrooms are a great, quick option for a veggie burger as there’s no need to muck about making patties. Add a creamy cashew-tarragon sauce, spinach, and tomatoes, and your diners won’t know what hit them.

Summer herbs are a treasure trove of flavor, and the bright floral notes of tarragon shine through in this crowd-pleasing burger recipe. Smoky grilled portobellos are layered with fresh spinach, tomato, and a creamy cashew-based tarragon sauce for a meal that will please kids and adults alike. Pair these savory burgers with a handful of Baked French Fries to satisfy all your fast food cravings without the unhealthy ingredients. To make this recipe gluten-free, serve them on certified gluten-free buns.

Tip: To give the mushroom patties a smoky tarragon flavor, dip sprigs of tarragon in water and toss them onto the coals while grilling.

INGREDIENTS 

• ⅓ cup raw cashews, soaked in very hot water for 15 minutes
• 1 tablespoon tahini
• 1 tablespoon Dijon mustard
• 1 tablespoon lemon juice
• 1 small clove garlic, minced
• ¼ to ⅓ cup unsweetened, unflavored plant-based milk
• ¼ cup fresh tarragon, chopped
• Freshly ground black pepper, to taste
• 4 portobello mushrooms, stems removed
• 1 tablespoon balsamic vinegar
• 4 whole grain hamburger buns, split and toasted
• 1 cup fresh spinach
• 4 slices tomato

INSTRUCTIONS

1. For sauce, in a blender or small food processor combine soaked, drained cashews with the next four ingredients (through garlic). Cover and blend until smooth, gradually adding plant-based milk until sauce is creamy and spreading consistency. Stir in tarragon. Season with pepper.
2. Brush mushrooms with vinegar. Grill mushrooms over medium 15 to 20 minutes or until tender, turning once.
3. Fill buns with spinach, mushrooms, and tomato slices. Spoon sauce over top. Serve immediately.

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