Posts tagged: plantbasedhealthcoach

Black Bean, Corn, And Roasted Red Pepper Lettuce Cups

Lettuce cups are a fantastic vehicle for a satisfying, quick, and fun family meal. Their fresh crunch and mild flavor tastes great alongside a luscious filling of black beans, corn, jarred roasted red peppers, cherry tomatoes, and mango.

Looking for a one-bowl, no-cook, no-fuss recipe that’s easy enough for lunch but elegant enough for a dinner party? For these tasty vegan lettuce cups, all you have to do here is combine the filling ingredients, then rinse and trim a bunch of romaine lettuce hearts, and you’re ready to go. The easiest way to serve these lettuce cups is to pile the filling in the middle of a platter, surround it with romaine, and let everyone make their own, but you can also pack the filling and romaine in separate containers and take them with you as a light work lunch or fun picnic side.

INGREDIENTS

• 2 cups frozen roasted corn, thawed
• 1 (15-ounce) can no-salt-added black beans, drained and rinsed (or 1½ cups cooked)
• 1 mango, chopped
• 1 cup cherry tomatoes, halved
• ½ cup jarred roasted red bell peppers, chopped
• ¼ cup coarsely snipped fresh cilantro
• 1 fresh jalapeño pepper, seeded (if desired) and finely chopped
• 3 cloves garlic, minced
• 1 tablespoon chili powder
• 1 teaspoon grated lime zest
• 3 tablespoons fresh lime juice (from 2 limes)
• Sea salt and freshly ground black pepper
• 12–16 leaves from romaine lettuce hearts
• ½ avocado, diced

INSTRUCTIONS

1. Combine the corn, beans, mango, tomatoes, bell peppers, cilantro, jalapeño, garlic, chili powder, and lime zest and juice in a medium bowl. Season with salt and pepper to taste.
2. Spoon the bean mixture onto the romaine hearts, and top with the avocado.

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Chickpea Avocado Salad

Transform a can of chickpeas into a delectable meal with a few prime ingredients such as lime juice, cilantro, avocado, jalapeño, and red onion. Serve this flavorful salad on a bed of greens for a complete meal. I like arugula with this dish, but feel free to use your favorite.

INGREDIENTS

• 4 cups cooked chickpeas, or 2 (15-ounce) cans, drained and rinsed
• 1 small red onion, peeled and diced small
• 2 cloves garlic, peeled and minced
• Zest of 1 lime and juice of 4 limes
• 1 jalapeño pepper, minced (for less heat, remove the seeds)
• 1⁄2 cup chopped cilantro
• Sea salt to taste
• 1 avocado, coarsely chopped

INSTRUCTIONS

1. Combine all ingredients in a medium bowl and mix well. Add the avocado just before serving.

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Creamy One-Pot Pasta with Broccolini

Thanks to the handy trick of using one pot to cook both the pasta and vegetables, this veggie-packed pasta with creamy cashew sauce is not only quick to make but also quick to clean up. As one reader notes, “So easy and yummy!! Creamy sauce is very tasty.” If you don’t eat cashews, you can use tahini instead of cashew butter.

This satisfying pasta dish combines all the best ingredients: hearty whole grain rotini, fresh veggies, and a creamy, tangy sauce to tie it all together. The best part? It only uses a single pot for minimal kitchen cleanup. Feel free to swap in any produce that you enjoy to make it a truly customized dish.

Tip: Save a little water from cooking the pasta—the starch in it adds extra creaminess to the finished sauce. To make it gluten-free, substitute gluten-free pasta such as lentil, brown rice, or chickpea pasta.

INGREDIENTS

• 8 oz. dry whole wheat rotini pasta
• 6 oz. fresh Broccolini, trimmed, sliced lengthwise, and cut into 1½-inch pieces
• 1 cup low-sodium vegetable broth
• 1 8-oz. package fresh cremini mushrooms, quartered
• 1 medium zucchini, quartered lengthwise and sliced (2 cups)
• 1 medium yellow squash, quartered lengthwise and sliced (1¼ cups)
• ¾ cup slivered red bell pepper
• ½ cup chopped onion
• 3 cloves garlic, minced
• ¼ cup cashew butter or tahini
• 3 tablespoons nutritional yeast
• 1 tablespoons lemon juice
• 2 teaspoons Dijon mustard
• Sea salt, to taste
• Freshly ground black pepper, to taste

INSTRUCTIONS

1. In a large pot cook pasta according to package directions; reserve 1½ cups pasta cooking water. Drain; set rotini aside.
2. In the same pot, cook Broccolini with ¼ cup of the vegetable broth over medium-high about 3 minutes. Add the next six ingredients (through garlic); cook 5 minutes more or until just crisp-tender, stirring frequently. Remove from heat; add rotini and squash.
3. In a bowl whisk together the remaining ¾ cup broth and the next four ingredients (through mustard). Add to pasta mixture in pot; toss to combine. Add reserved pasta cooking water a little at a time until creamy. Return to heat; heat through. Season with salt and black pepper.

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Chipotle Hummus Quesadillas

These colorful and absolutely delicious quesadillas are a great family meal for nights when time is tight. As long as you have handy a few plant-based staples—i.e., salsa, oil-free hummus, frozen corn, and black beans—you can whip these up in no time.

These colorful vegan quesadillas are perfect for nights when you need to throw together a quick dinner. Grocery store staples are transformed into a mouthwatering feast and a smoky chipotle hummus adds creaminess to this queso-free finger food. Served with a fruity mango salsa that only requires two ingredients, this party on a plate is a comforting and quick meal that you’ll return to again and again.

Tip: If you can’t find a frozen Mexican or Southwest corn blend, use 2 cups of frozen roasted corn and ½ cup of chopped fresh red bell pepper.

INGREDIENTS

• 1 8-oz. container oil-free hummus (such as Oasis Zero Fat or Cedar’s Fat-Free)
• 2 chipotle chiles in adobo sauce, finely chopped
• 1 12-oz. package frozen unseasoned Mexican or Southwest corn blend
• 1 15-oz. can no-salt-added black beans, rinsed and drained (1½ cups)
• ½ cup sliced scallions
• 12 6-inch corn tortillas
• 1 cup fresh salsa
• ½ cup chopped fresh mango

INSTRUCTIONS

1. In a small bowl stir together hummus and chipotle chiles; mix well. In a large skillet cook frozen vegetables over medium 5 to 6 minutes or until crisp-tender, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Stir in black beans and scallions; cook 1 to 2 minutes or until heated through.
2. Spread hummus on six tortillas. Top with vegetable mixture and remaining tortillas, pressing lightly.
3. Heat a nonstick griddle over medium. Cook quesadillas, in batches, 4 to 5 minutes or until browned, turning once. Keep warm on a baking sheet in a 200°F oven while cooking remaining quesadillas. Cut into wedges.
4. Stir together salsa and mango. Serve with quesadillas.

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Vegan Cheesy Crackers

These cheesy vegan cracks are a great gluten-free bread option to serve with soup, stew, as a dipper, or on their own. Simple to make, freezable, and healthier and more affordable than store-bought, you’ll have these delicious crackers added to your regular rotation before you know it! Note: To make these gluten-free, be sure to use certified gluten-free oat flour.

Making crackers at home is much easier than you might think! These flavorful little crisps are the healthy vegan alternative to Cheez-It crackers, perfect for dipping in hummus or enjoying on their own as a midday snack. The flavorful combination of spices, miso paste, tahini, and lemon juice adds a subtle cheesy flavor that grows more enticing with each bite. Make them gluten-free by using certified gluten-free oat flour.

INGREDIENTS

• 1 cup brown rice flour, plus more for dusting
• ½ cup oat flour
• ½ cup chickpea flour
• ½ cup almond flour
• ½ teaspoon regular or sodium-free baking powder
• ½ teaspoon garlic powder
• ½ teaspoon onion powder
• ½ teaspoon paprika
• ½ teaspoon dried oregano, crushed
• ½ cup plus 2 tablespoons unsweetened, unflavored plant-based milk
• 1 tablespoon tahini
• 1 tablespoon miso paste
• 1 teaspoon lemon juice

INSTRUCTIONS

1. Preheat oven to 325°F. Line two baking sheets with parchment paper. In a large mixing bowl combine the first nine ingredients (through oregano).
2. In a small blender combine milk, tahini, miso paste, and lemon juice. Cover and blend until smooth. Add milk mixture to flour mixture; knead lightly to form a dough. Divide dough into two equal portions; shape each portion into a brick.
3. Place a silicone baking mat on a clean work surface and dust it lightly with rice flour. Place one brick of dough on the mat and use a rolling pin to roll the dough into an even 1/16-inch-thick rectangle. Poke the rectangle several times with a fork.
4. Using a 2-inch square cookie cutter (or a pizza cutter, bench scraper, or long knife), cut rectangle into 2-inch squares. Transfer the squares to one of the prepared baking sheets.
5. Add any remaining dough scraps to the second dough brick and repeat with the second dough brick and baking sheet.
6. Bake crackers 20 minutes or until lightly browned, rotating baking sheets a half turn after the first 10 minutes. Let crackers cool completely on wire racks. To keep crackers crisp, store them in a resealable plastic bag at room temperature for up to 10 days.

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Springtime Beet Soup

Get a spoonful of spring with this creamy, colorful beet soup, which has full, well-balanced flavors without being heavy. For the most vibrant appearance, choose the darkest red beets you can find.

Comforting and vibrant, this delicious spring soup will dazzle the eyes and delight the taste buds. New season beets give sweet flavor and brilliant color, while potato and cauliflower add creamy, earthy flavor to every mouthful. Serve with a swirl of cashew cream for extra creaminess—the contrast in color looks amazing.

Tip: If garlic scapes are not available, use 2 tablespoons chopped fresh chives and 1 clove garlic, minced.

INGREDIENTS

• ½ cup chopped red onion
• 2 tablespoons sliced garlic scapes, plus more for garnish (see tip in intro)
• 6 cups low-sodium vegetable broth
• 3 cups chopped peeled beets
• 3 cups chopped cauliflower
• 3 cups chopped red potatoes
• 2 teaspoons dried herbes de Provence
• ¼ teaspoon crushed red pepper
• Freshly ground black pepper, to taste
• ⅓ cup raw cashews, soaked for 30 minutes
• ¼ teaspoon garlic powder
• ¼ teaspoon onion powder
• ¼ teaspoon dry mustard
• ½ to ¾ cup unsweetened, unflavored plant-based milk
• Fresh microgreens and/or radish sprouts (optional)

INSTRUCTIONS

1. In a large pot cook red onion and garlic scapes over medium 3 minutes, stirring occasionally and adding broth, 1 to 2 tablespoons at a time, as needed to prevent sticking. Add remaining broth and the next five ingredients (through crushed red pepper). Increase heat to high. Bring to boiling; reduce heat. Cover and simmer 30 to 35 minutes or until vegetables are very tender. Cool slightly. Working in batches, transfer soup to a blender; cover and blend until smooth. Season with black pepper.
2. In a small blender or food processor combine cashews, garlic powder, onion powder, and dry mustard. Blend until smooth, gradually adding milk until cashew cream is about the same consistency as the soup.
3. Ladle soup into bowls. Top each serving with 2 tablespoons cashew cream and use a spoon to swirl. If desired, garnish with additional garlic scapes, microgreens, and/or radish sprouts.

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