Posts in category: Plant based food

Sweet Potato Bisque

Almond milk keeps this simple sweet potato soup creamy, cinnamon and nutmeg add delicious fall flavors, and orange zest and juice adds a citrusy zing.

This sweet and savory soup could almost be a dessert soup, as ginger, nutmeg, and cinnamon are spices you find in many sweet potato and pumpkin pie recipes. The onion and garlic temper the sweetness, however, with a savory boost in this comforting recipe.

INGREDIENTS

• 1 large onion, peeled and diced
• 2 cloves garlic, peeled and minced
• 1 tablespoon grated ginger
• 1 tablespoon thyme
• ½ teaspoon ground nutmeg
• 1 teaspoon ground cinnamon
• 3 large sweet potatoes, peeled and diced
• 6 cups Vegetable Stock, or low-sodium vegetable broth
• Zest and juice of 1 orange
• 1½ cups unsweetened plain almond milk
• Salt and freshly ground black pepper to taste

INSTRUCTIONS

1. Place the onion in a large saucepan and sauté over medium heat for 10 minutes. Add water 1 to 2 tablespoons at a time to keep the onion from sticking to the pan.
2. Add the garlic, ginger, thyme, nutmeg, and cinnamon and cook for 1 minute.
3. Add the sweet potatoes, vegetable stock, and orange zest and juice and bring the pot to a boil over high heat.
4. Reduce the heat to medium and cook, covered, for 25 minutes, or until the sweet potatoes are tender.
5. Puree the soup using an immersion blender or in batches in a blender with a tight fitting lid, covered with a towel. Return the soup to the pot and add the almond milk. Cook for an additional 5 minutes, or until heated through, and season with salt and pepper.

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Sweet Potato, Pear, and Blueberry Flatbreads

In this luscious vegan flatbread pizza, mashed sweet potato is spread over a Homemade Oil-Free Pizza Dough and topped with grilled pear, fresh blueberries, and toasted walnuts.

A smear of mashed sweet potato gives a sweet-and-savory base for a flatbread that’s perfect to start the day or enjoy as a snack. Our simple Homemade Oil-Free Pizza Dough makes for a light, healthy crust.

INGREDIENTS

• Cornmeal, for dusting
• 1 recipe Homemade Oil-Free Pizza Dough
• 1 cup cubed peeled sweet potato
• Sea salt and freshly ground black pepper, to taste
• 1 fresh pear, quartered and cored
• ¾ cup fresh blueberries
• 2 tablespoons chopped toasted walnuts
• 4 teaspoons pure maple syrup
• Ground cinnamon

INSTRUCTIONS

1. Preheat oven to 400°F. Lightly sprinkle a large baking sheet with cornmeal.
2. Divide dough into four portions. On a lightly floured surface, roll portions into 7- to 8-inch circles or 10×5-inch ovals. Transfer flatbreads to prepared pan. Bake 10 to 13 minutes or until lightly browned and set (flatbreads may puff). Let cool.
3. In a small saucepan combine sweet potato and enough water to cover. Bring to boiling; reduce heat. Cover and simmer about 10 minutes or until tender. Drain and return to saucepan. Mash with a fork. Season with salt and pepper.
4. Meanwhile, heat a grill pan over medium-high. Cook pear quarters about 3 minutes per cut side or until tender and light grill marks appear. Thinly slice quarters lengthwise.
5. Spread sweet potato on flatbreads. Top with pear slices, blueberries, and walnuts. Drizzle with maple syrup and sprinkle with cinnamon.

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Spiced Sweet Potato Tacos

The tender flesh of steamed sweet potato makes a great taco filling. Beans and corn add heft for an easy weeknight meal the whole family will enjoy.

These are a favorite of my friend Judy Micklewright’s six-year-old daughter, Becky, who could not stop eating them the first time I served them to her. The potato wedges make it easier to keep the stuffing in the tacos.

INGREDIENTS

• 1 very large sweet potato (about 1 pound)
• ½ small red onion, cut into ¼-inch dice (about 1/2 cup)
• 2 small garlic cloves, minced (about 1 teaspoon)
• 1 (15-ounce) can pinto or black beans, rinsed and drained (about 1½ cups)
• ½ cup frozen sweet corn kernels, rinsed
• ½ teaspoon ground cumin
• ½ teaspoon ground ancho chile, or to taste
• Sea salt
• 12 to 16 corn tortillas
• 1 ripe Hass avocado, pitted and peeled
• 2 Roma (plum) tomatoes, cored and cut into ¼-inch dice (about 1 cup)
• 3 scallions, white and green parts, thinly sliced (about 3/4 cup)
• ¼ cup finely chopped fresh cilantro
• 2 tablespoons fresh lime juice (from 1 lime)

INSTRUCTIONS

1. Cut the sweet potato lengthwise into 1/2 to 3/4-inch thick sticks.
2. Place a steamer basket in a sauté pan, and add 1 to 2 inches of water to the pan. Cover and bring to a simmer. Place the sweet potato wedges in the steamer, cover, and steam until the sweet potato is cooked through but not too soft, 7 to 10 minutes, making sure not to overcook. Remove the sweet potato from the pot and set aside.
3. In a large skillet, place the onion, garlic, and 2 tablespoons water. Cover and cook over low heat until the onion is translucent, about 10 minutes.
4. Add the reserved sweet potato, beans, corn, cumin, ancho chile, and salt to taste. Gently fold to coat the sweet potato with the spices. Cook over medium-low heat until heated through, 5 to 7 minutes. Remove from the heat.
5. Line a plate with a damp large, clean dish towel. Warm the tortillas one at a time for about 20 seconds on each side in a dry skillet set over medium heat. Or, if you have a gas stove, place a tortilla straight over the flame for a few seconds on each side. As you heat the tortillas, stack them on the damp towel and cover the tops of them with the towel to retain moisture.
6. Place the avocado in a small bowl and use a fork to gently mash it.
7. To form the taco, spread some avocado on half of each tortilla. Spoon some beans and sweet potato on top, and then add the tomato, scallions, and cilantro. Drizzle with some lime juice. Fold each tortilla in half. Serve at once.

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Rainbow Sweet Potato Hash

Whip up this easy and tasty recipe for a weekend brunch! Multi-color sweet potatoes are mixed with crunchy bell pepper, sweet onion, and earthy kale to create a good-for-you medley that’s topped with a silky smooth avocado crema.

The perfect dish for a homemade brunch, this savory sweet potato hash is as delicious as it is colorful. Crunchy bell peppers, sweet onions, and earthy kale add a satisfying depth of flavor and texture to this tender potato medley. While the veggies are cooking, whip up an easy avocado crema to drizzle over the top and get ready to dig in!

INGREDIENTS

• 3 lb. assorted-color sweet potatoes, cut into ½-inch cubes
• 1 cup chopped red bell pepper
• 1 cup chopped onion
• 3 cloves garlic, minced
• 1 teaspoon red pepper flakes
• ½ teaspoon ground cumin
• ½ cup low-sodium vegetable broth
• 2 cups thinly sliced stemmed kale
• Sea salt, to taste
• Freshly ground black pepper, to taste
• 6 oz. extra-firm light silken tofu
• 1 small avocado, halved, seeded, and peeled
• ½ teaspoon lime zest
• 2 tablespoons lime juice
• Fresh cilantro leaves
• Sriracha sauce (optional)

INSTRUCTIONS

1. In an extra-large skillet combine the first seven ingredients (through broth). Cook, covered, over medium 12 to 15 minutes or until potatoes are tender, stirring once. Stir in kale; cook 2 to 3 minutes or until kale wilts. Season with salt and black pepper.
2. For avocado crema, in a small food processor or blender combine tofu, avocado, and lime zest. Process until smooth, gradually adding lime juice.
3. Sprinkle with cilantro and additional black pepper. Serve with avocado crema and, if desired, sriracha sauce.

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Black Bean and Sweet Potato Quesadillas

Packed with sweet potato, rice, spinach, salsa, and beans, these vegan quesadillas are far tastier than the traditional cheese-laden version.

These quesadillas, from Plant-Strong: Discover the World’s Healthiest Diet, are a regular with the Engine 2 plant-strong Hall family. They are simple to make and very satisfying.

INGREDIENTS

• 1 large sweet potato
• 1 cup brown rice, cooked
• 8 ounces vegetarian, no added oil, re-fried beans
• 1 cup of salsa
• 1 cup fresh spinach
• 8 ounces black beans, drained and rinsed
• ¼ teaspoon onion powder
• ¼ teaspoon chili powder
• ¼ teaspoon cumin
• 1 jalapeño pepper, diced (optional and HOT)
• 6-8 whole-wheat tortillas

INSTRUCTIONS

1. Preheat oven to 375º F.  Prepare a sheet pan with parchment paper.
2. An hour before you plan to eat, peel and quarter the sweet potatoes.
3. Bake sweet potatoes in the oven for 45 minutes to one hour, until soft.
4. In the meantime, prepare rice in a rice cooker or on stove top as directed.
5. Remove sweet potatoes from oven and toss into a mixing bowl. Mash sweet potatoes with the salsa, rice and fresh spinach.
6. Place sweet potato mash in a sauce pan and mix in black beans and refried beans, heating mixture thoroughly over medium heat.   Add onion powder, chili powder and cumin to taste and stir.
7. Place a tortilla in a frying pan on medium heat, and slather the side facing up with sweet potato and bean mixture.  Add jalapeños if desired.
8. Place another whole wheat tortilla on top.  Press down on top tortilla with spatula with pan on medium heat for about 3 minutes. Flip with spatula and cook for another three minutes.
9. Voila! Cut into desired number of sections. Serve topped with salsa.
10. Tip: Also try this with black-eyed peas instead of the black beans or any other favorite beans.

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