Buffalo Chickpea Salad

Buffalo Chickpea Salad

Buffalo Chickpea Salad

Quick and easy, delicious, plant-based, whole food dish, high in fiber and protein. Perfect substitute for tuna, egg, or ham salad. Serve on a sandwich, as a side or over a bed of greens as the main course.
Prep Time 10 mins
Total Time 10 mins
Course Main Dish, Sides and Snacks
Servings 8 servings

Ingredients
  

  • 15 ounce canned chickpeas (garbanzo beans)
  • 14 ounces tofu, extra firm drained
  • 1/3 cup mayonnaise plant-based, substitute plain yogurt or preferred salad dressing
  • 1/3 cup buffalo sauce (or preferred pepper sauce)
  • 1/4 cup nutritional yeast flakes
  • 1 Tbsp. onion powder
  • 1 Tbsp. garlic powder
  • 1/2 tsp. sea salt
  • 1/2 cup celery diced (optional), substitute bell pepper or other crunchy veggie
  • 1/2 red onion finely chopped; substitute green onions

Instructions
 

  • Drain the chick peas and the tofu. In a large bowl, use an immersion blend to mash (use a food processor or hand press with a fork if you don't have a stick blender).
  • Stir in the rest of the ingredients.

Notes

Want a chickpea salad with a little less spice? Try this!

Buffalo Chickpea Salad

Quick and easy, delicious, plant-based, whole food dish, high in fiber and protein. Perfect substitute for tuna, egg, or ham salad. Serve on a sandwich, as a side or over a bed of greens as the main course.
Prep Time 10 mins
Total Time 10 mins
Course Main Dish, Sides and Snacks
Servings 8 servings

Ingredients
  

  • 15 ounce canned chickpeas (garbanzo beans)
  • 14 ounces tofu, extra firm drained
  • 1/3 cup mayonnaise plant-based, substitute plain yogurt or preferred salad dressing
  • 1/3 cup buffalo sauce (or preferred pepper sauce)
  • 1/4 cup nutritional yeast flakes
  • 1 Tbsp. onion powder
  • 1 Tbsp. garlic powder
  • 1/2 tsp. sea salt
  • 1/2 cup celery diced (optional), substitute bell pepper or other crunchy veggie
  • 1/2 red onion finely chopped; substitute green onions

Instructions
 

  • Drain the chick peas and the tofu. In a large bowl, use an immersion blend to mash (use a food processor or hand press with a fork if you don't have a stick blender).
  • Stir in the rest of the ingredients.

Notes

Want a chickpea salad with a little less spice? Try this!
Beet Burgers

Beet Burgers

Beet Burgers

Even if beets aren't your thing, their earthy flavor and hearty texture create a delicious veggie burger. This beet burger recipe is easy. Throw the ingredients into the blender, shape patties and bake. If you don't have the exact ingredients, I provide lots of options.
Prep Time 15 mins
Cook Time 30 mins
Total Time 45 mins
Course Main Dish
Cuisine American
Servings 12 patties

Ingredients
  

  • 1 cup bread crumbs make your own—just throw some stale bread into the blender.
  • 1 cup cooked beets see store-bought options in the instructions
  • 1/2 cup walnuts substitute almonds, cashews or rolled oats/oat flour if nut free
  • 2 Tbsp ground flax seed substitute chia seeds
  • 2 garlic cloves substitute 1 tsp. garlic powder
  • 1 Tbsp. miso paste substitute Liquid Bragg's or coconut aminos
  • 1 red onion loosely chopped. Substitute yellow, sweet or 1 Tbsp. onion powder
  • 1 cup cooked rice or quinoa Make your own or buy pre-cooked packets in rice isle or with frozen veggies
  • 14 ounce canned black beans substitute any bean or lentil variety
  • 1 cup mushrooms canned ok—just drain
  • 1 tsp. cumin
  • 1/2 tsp. smoked paprika
  • 1/2 tsp. turmeric use 1-in piece of fresh if you have it
  • 1/2 tsp. ground fennel optional: adds a sausage flavor
  • 1/2 tsp. dry mustard substitute 1 Tbsp. any mustard
  • 1/2 tsp. salt and pepper to taste

Instructions
 

  • Preheat oven to 375 degrees.
  • Wash skins and remove the ends from one large, or two small beets. Cut in half or fourths to speed bake time. Roast at 375 degrees for about 30 minutes, or until soft. [EASY BUTTON] Purchase cooked beets from the produce department at the grocery. Canned beets work too—just drain any liquid.
  • If making your own bread crumbs, and/or substituting rolled oats for walnuts, throw bread (and/or oats) into the blender and grind into a fine powder. Keep in the blender.
  • Add beats, walnuts (substitute oat flour), flax seed, garlic and miso (substitute soy/coconut aminos) to the bread crumbs. Puree until smooth. (If using fresh turmeric, add to this step so that it is thoroughly processed).
  • Add the remaining ingredients (onion, rice or quinoa, beans, mushroom and seasonings). Briefly blend on low-medium until only small chunks remain. Use the pulse setting to create desired texture. It is absolutely okay to blend until pureed. But if you like chunks, take it slow.
  • Line a baking sheet with parchment paper. Use a spatula or hands to arrange batter into patties. Bake for 30 minutes. Flip about halfway through to ensure even cooking. Optional: spray with avocado oil or brush with olive oil for the final 15 minutes.
  • Serve hot with or without a bun and your favorite condiments. I topped mine with sauerkraut, mustard, tomato and cilantro, and served crispy Brussels sprouts on the side.
  • Store extras in the refrigerator or in the freezer. Make sure they are thoroughly cooled before freezing to avoid freezer burn.

Notes

Sticky Blender Solution: Did you know that your blender will wash itself? Yep. Just fill it 2/3 water and a drop of dish soap. Blend until clean.
What to serve on the side? Try Goddess Style Brussels Sprouts.
Goddess Brussels sprouts
 

Beet Burgers

Even if beets aren't your thing, their earthy flavor and hearty texture create a delicious veggie burger. This beet burger recipe is easy. Throw the ingredients into the blender, shape patties and bake. If you don't have the exact ingredients, I provide lots of options.
Prep Time 15 mins
Cook Time 30 mins
Total Time 45 mins
Course Main Dish
Cuisine American
Servings 12 patties

Ingredients
  

  • 1 cup bread crumbs make your own—just throw some stale bread into the blender.
  • 1 cup cooked beets see store-bought options in the instructions
  • 1/2 cup walnuts substitute almonds, cashews or rolled oats/oat flour if nut free
  • 2 Tbsp ground flax seed substitute chia seeds
  • 2 garlic cloves substitute 1 tsp. garlic powder
  • 1 Tbsp. miso paste substitute Liquid Bragg's or coconut aminos
  • 1 red onion loosely chopped. Substitute yellow, sweet or 1 Tbsp. onion powder
  • 1 cup cooked rice or quinoa Make your own or buy pre-cooked packets in rice isle or with frozen veggies
  • 14 ounce canned black beans substitute any bean or lentil variety
  • 1 cup mushrooms canned ok—just drain
  • 1 tsp. cumin
  • 1/2 tsp. smoked paprika
  • 1/2 tsp. turmeric use 1-in piece of fresh if you have it
  • 1/2 tsp. ground fennel optional: adds a sausage flavor
  • 1/2 tsp. dry mustard substitute 1 Tbsp. any mustard
  • 1/2 tsp. salt and pepper to taste

Instructions
 

  • Preheat oven to 375 degrees.
  • Wash skins and remove the ends from one large, or two small beets. Cut in half or fourths to speed bake time. Roast at 375 degrees for about 30 minutes, or until soft. [EASY BUTTON] Purchase cooked beets from the produce department at the grocery. Canned beets work too—just drain any liquid.
  • If making your own bread crumbs, and/or substituting rolled oats for walnuts, throw bread (and/or oats) into the blender and grind into a fine powder. Keep in the blender.
  • Add beats, walnuts (substitute oat flour), flax seed, garlic and miso (substitute soy/coconut aminos) to the bread crumbs. Puree until smooth. (If using fresh turmeric, add to this step so that it is thoroughly processed).
  • Add the remaining ingredients (onion, rice or quinoa, beans, mushroom and seasonings). Briefly blend on low-medium until only small chunks remain. Use the pulse setting to create desired texture. It is absolutely okay to blend until pureed. But if you like chunks, take it slow.
  • Line a baking sheet with parchment paper. Use a spatula or hands to arrange batter into patties. Bake for 30 minutes. Flip about halfway through to ensure even cooking. Optional: spray with avocado oil or brush with olive oil for the final 15 minutes.
  • Serve hot with or without a bun and your favorite condiments. I topped mine with sauerkraut, mustard, tomato and cilantro, and served crispy Brussels sprouts on the side.
  • Store extras in the refrigerator or in the freezer. Make sure they are thoroughly cooled before freezing to avoid freezer burn.

Notes

Sticky Blender Solution: Did you know that your blender will wash itself? Yep. Just fill it 2/3 water and a drop of dish soap. Blend until clean.
What to serve on the side? Try Goddess Style Brussels Sprouts.
Goddess Brussels sprouts
 
Simple Smoky Cream Pasta

Simple Smoky Cream Pasta

Simple Smoky Cream Pasta

Plant-based meals can be easy and delicious comfort food. Make simple, smoky cream pasta with ingredients you probably have in your pantry. If you don't have these exact ingredients, see recipe notes for ideas.
Prep Time 20 mins
Total Time 20 mins
Course Main Dish
Cuisine American
Servings 6 people

Ingredients
  

Smoky cream sauce

  • 1 Tbsp. olive oil optional: substitute water
  • 1 onion any variety; chopped
  • 3 garlic cloves minced; substitute 1 Tbsp. garlic powder
  • 1 cup veggie broth substitute 1 cup water + 1 tsp. veggie bouillon
  • 14 ounce can of coconut milk substitute 1.5 cups any plant milk
  • 1 Tbsp. Liquid Bragg's aminos substitute any soy sauce
  • 1 tsp. Dijon mustard substitute lemon juice
  • 1 Tbsp. thyme
  • 1/2 tsp. smoked paprika substitute 1/8 tsp. Liquid smoke
  • 1/4 cup arrow root flour substitute any fine-ground all-purpose flour for thickening purposes
  • 1/4 cup nutritional yeast flakes optional

Add-ins

  • 16 ounces pasta of choice
  • 14 ounce canned beans substitute lentils
  • 5 ounces mushrooms, chopped
  • 2 cups broccoli chopped: fresh or frozen
  • salt and pepper to taste

Instructions
 

  • Cook pasta according to package directions. Tip: Add salt to cooking water once it boils to infuse pasta with flavor. Drain and set aside.
  • In a large skillet, saute chopped onion in olive oil (or just splash with water to avoid sticking) until translucent (5-7 minutes) on low to medium heat. If using fresh broccoli (or other fresh produce), add in the last minute or two and cook until soft and bright.
  • In a large measuring cup, whisk together minced garlic cloves, veggie broth, coconut milk, Liquid Bragg's, mustard, thyme, smoked paprika, arrow root and yeast flakes. Make sure flour is dissolved. Pour over the onion and stir as the sauce thickens.
  • Add beans, mushrooms and any alternative add-ins as the sauce thickens. Remove from heat promptly to avoid sticking. Add pasta and stir.
  • Garnish with vegan Parmesan topping (see recipe below), pine nuts, green onions, dried herbs like Italian seasoning, cracked pepper

Notes

Pasta preparation tip: Add ~1 Tbsp. salt to boiling water with pasta to add flavor. Don’t worry—the salt dissolves in the entire pot of water, and the pasta absorbs a very small amount. No chance of salt overload as you drain the majority of it off.
Veggie Broth vs. Bouillon: Store bought organic veggie broth can be very expensive. I use Organic Better than Bouillon Vegetable Base, which allows me to make as little (or as much) as I need without paying $1/cup (it's about $0.20 cents/cup). Running low on groceries?
Add-ins are optional! Search your fridge, freezer and pantry and use what you have.
Pantry items: dried (rehydrate) or canned mushrooms, artichoke hearts or hearts of palm, sun-dried tomatoes, green chilis or jalepenos.
Frozen veggies: peas, corn, spinach, edamame, butternut squash, green beans, carrots
Fresh produce: bell peppers, carrots, zucchini, squash, spinach, kale, asparagus, cherry tomatoes,
Tasty Topping Recipe: Vegan Parmesan 

Simple Smoky Cream Pasta

Plant-based meals can be easy and delicious comfort food. Make simple, smoky cream pasta with ingredients you probably have in your pantry. If you don't have these exact ingredients, see recipe notes for ideas.
Prep Time 20 mins
Total Time 20 mins
Course Main Dish
Cuisine American
Servings 6 people

Ingredients
  

Smoky cream sauce

  • 1 Tbsp. olive oil optional: substitute water
  • 1 onion any variety; chopped
  • 3 garlic cloves minced; substitute 1 Tbsp. garlic powder
  • 1 cup veggie broth substitute 1 cup water + 1 tsp. veggie bouillon
  • 14 ounce can of coconut milk substitute 1.5 cups any plant milk
  • 1 Tbsp. Liquid Bragg's aminos substitute any soy sauce
  • 1 tsp. Dijon mustard substitute lemon juice
  • 1 Tbsp. thyme
  • 1/2 tsp. smoked paprika substitute 1/8 tsp. Liquid smoke
  • 1/4 cup arrow root flour substitute any fine-ground all-purpose flour for thickening purposes
  • 1/4 cup nutritional yeast flakes optional

Add-ins

  • 16 ounces pasta of choice
  • 14 ounce canned beans substitute lentils
  • 5 ounces mushrooms, chopped
  • 2 cups broccoli chopped: fresh or frozen
  • salt and pepper to taste

Instructions
 

  • Cook pasta according to package directions. Tip: Add salt to cooking water once it boils to infuse pasta with flavor. Drain and set aside.
  • In a large skillet, saute chopped onion in olive oil (or just splash with water to avoid sticking) until translucent (5-7 minutes) on low to medium heat. If using fresh broccoli (or other fresh produce), add in the last minute or two and cook until soft and bright.
  • In a large measuring cup, whisk together minced garlic cloves, veggie broth, coconut milk, Liquid Bragg's, mustard, thyme, smoked paprika, arrow root and yeast flakes. Make sure flour is dissolved. Pour over the onion and stir as the sauce thickens.
  • Add beans, mushrooms and any alternative add-ins as the sauce thickens. Remove from heat promptly to avoid sticking. Add pasta and stir.
  • Garnish with vegan Parmesan topping (see recipe below), pine nuts, green onions, dried herbs like Italian seasoning, cracked pepper

Notes

Pasta preparation tip: Add ~1 Tbsp. salt to boiling water with pasta to add flavor. Don’t worry—the salt dissolves in the entire pot of water, and the pasta absorbs a very small amount. No chance of salt overload as you drain the majority of it off.
Veggie Broth vs. Bouillon: Store bought organic veggie broth can be very expensive. I use Organic Better than Bouillon Vegetable Base, which allows me to make as little (or as much) as I need without paying $1/cup (it's about $0.20 cents/cup). Running low on groceries?
Add-ins are optional! Search your fridge, freezer and pantry and use what you have.
Pantry items: dried (rehydrate) or canned mushrooms, artichoke hearts or hearts of palm, sun-dried tomatoes, green chilis or jalepenos.
Frozen veggies: peas, corn, spinach, edamame, butternut squash, green beans, carrots
Fresh produce: bell peppers, carrots, zucchini, squash, spinach, kale, asparagus, cherry tomatoes,
Tasty Topping Recipe: Vegan Parmesan 
How to Cook Beans

How to Cook Beans

How to Cook Beans

Learning how to cook beans gives you access to the cheapest and most delicious source of nutrition. Done correctly, cooking beans requires time, but little effort. This recipe is versatile. Keep it simple or build upon it. Once you know how to cook beans, you can make anything!
Cook Time 2 hrs
Total Time 14 hrs
Course Main Dish
Servings 10 servings

Ingredients
  

  • 1 pound beans any variety
  • 2 bay leaves optional
  • 1 piece kombu optional
  • 1 Tbsp. sea salt optional
  • 14 ounce Tomato Sauce substitute 4 cups veggie broth or 4 tsp. veggie bouillon
  • 14 ounce diced tomatoes optional, see Recipe Notes for more options
  • 1 Tbsp. onion powder substitute 1 chopped onion
  • 1 Tbsp. garlic powder substitute 5 cloves garlic, minced

Instructions
 

  • Soak beans overnight (up to 24 hours). See recipe notes for more information. Drain and rinse.
  • Add beans to a stock pot. Cover with about 2 inches of water. Bring to a boil. Add bay leaves and/or kombu (optional, see recipe notes below). Reduce heat to medium low and cover (but don't seal.) Cook times will vary (see recipe notes). Best to cook when you are home and can periodically check.
  • Reduce heat to simmer, cover (but don't seal), and cook for 30 minutes to 2+ hours (the lower the heat, the longer it takes, but the more tender the bean). Skim froth that forms. When beans are soft (about 3/4 done), add salt. Set timer for 10-15 minute increments. Add more water as necessary to keep beans submerged. When beans are tender, and skins are wrinkly, and they taste perfect, they're done.
  • Once beans are nearly done, increase heat to medium high. Add tomato sauce, tomatoes, onion and garlic. Cook for another 10-15 minutes, until beans are done. Remove bay leaves and kombu.
  • To finish off my beans, I added a dried vegetable and seasoning blend I picked up at a local market that sells Italian products. Scour your own pantry for blends you've purchased and saved for a rainy day. This basic recipe for how to cook beans can serve as a base for anything.

Notes

Beans and Digestion: Soaking improves digestibility and nutrient absorption, and breaks down anti-nutrients like phytic acid and leptins. Furthermore, bay leaves and kombu not only enhance the flavor of beans, but also improve digestibility and add essential minerals. Since I began soaking for 24 hours and adding bay leaves and kombu, the bloating, gas, and stinky "dutch oven" that roasted in our bedroom post legume consumption is a thing of the past. Knowing how to cook beans from scratch has one clear benefit—the "potlicker" broth. Potlicker is vegan bone broth. It retains nutrients and minerals lost during the cooking process, serves as a thickener and is very flavorful.
Cooking Time: Many recipes for how to cook beans give specific cooking times. But how long it takes can't be predicted. Cook times will vary based on the age of your bean (how long it's been sitting on the shelf) and the mineral content of your water. This is why I cook on the stove top (versus crock pot or pressure cooker). Monitoring for doneness prevents overcooking and allows you to get it right every time.  Best to cook when you are home and can periodically check.
Salt: There are a lot of opinions out there for when and if to add salt, and how much to add. Experts are divided and there is lots of conflicting science. I've tested various methods, and adding it towards the end of cooking works best for me. By all means, experiment to find what works for you. Read more . . .
Veggie Broth vs. Bouillon: Store bought organic veggie broth can be very expensive. I use Organic Better than Bouillon Vegetable Base, which allows me to make as little (or as much) as I need without paying $1/cup (it's about $0.20 cents/cup).
Get Creative: What are your favorite flavors? There are so many ways to serve beans. Think about adding BBQ sauce, red onion, and a dark beer. Add veggies (canned, frozen or fresh) and season with your favorite flavors. Go for Mexican, Italian, Asian, or create a fusion of your own design. Check out these bean recipes for more ideas. 

Vegan Black Bean Queso Blanco

 

Simple Spicy Red Beans

 

Cheater Chili

 

Caribbean Beans & Rice

 

How to Cook Beans

Learning how to cook beans gives you access to the cheapest and most delicious source of nutrition. Done correctly, cooking beans requires time, but little effort. This recipe is versatile. Keep it simple or build upon it. Once you know how to cook beans, you can make anything!
Cook Time 2 hrs
Total Time 14 hrs
Course Main Dish
Servings 10 servings

Ingredients
  

  • 1 pound beans any variety
  • 2 bay leaves optional
  • 1 piece kombu optional
  • 1 Tbsp. sea salt optional
  • 14 ounce Tomato Sauce substitute 4 cups veggie broth or 4 tsp. veggie bouillon
  • 14 ounce diced tomatoes optional, see Recipe Notes for more options
  • 1 Tbsp. onion powder substitute 1 chopped onion
  • 1 Tbsp. garlic powder substitute 5 cloves garlic, minced

Instructions
 

  • Soak beans overnight (up to 24 hours). See recipe notes for more information. Drain and rinse.
  • Add beans to a stock pot. Cover with about 2 inches of water. Bring to a boil. Add bay leaves and/or kombu (optional, see recipe notes below). Reduce heat to medium low and cover (but don't seal.) Cook times will vary (see recipe notes). Best to cook when you are home and can periodically check.
  • Reduce heat to simmer, cover (but don't seal), and cook for 30 minutes to 2+ hours (the lower the heat, the longer it takes, but the more tender the bean). Skim froth that forms. When beans are soft (about 3/4 done), add salt. Set timer for 10-15 minute increments. Add more water as necessary to keep beans submerged. When beans are tender, and skins are wrinkly, and they taste perfect, they're done.
  • Once beans are nearly done, increase heat to medium high. Add tomato sauce, tomatoes, onion and garlic. Cook for another 10-15 minutes, until beans are done. Remove bay leaves and kombu.
  • To finish off my beans, I added a dried vegetable and seasoning blend I picked up at a local market that sells Italian products. Scour your own pantry for blends you've purchased and saved for a rainy day. This basic recipe for how to cook beans can serve as a base for anything.

Notes

Beans and Digestion: Soaking improves digestibility and nutrient absorption, and breaks down anti-nutrients like phytic acid and leptins. Furthermore, bay leaves and kombu not only enhance the flavor of beans, but also improve digestibility and add essential minerals. Since I began soaking for 24 hours and adding bay leaves and kombu, the bloating, gas, and stinky "dutch oven" that roasted in our bedroom post legume consumption is a thing of the past. Knowing how to cook beans from scratch has one clear benefit—the "potlicker" broth. Potlicker is vegan bone broth. It retains nutrients and minerals lost during the cooking process, serves as a thickener and is very flavorful.
Cooking Time: Many recipes for how to cook beans give specific cooking times. But how long it takes can't be predicted. Cook times will vary based on the age of your bean (how long it's been sitting on the shelf) and the mineral content of your water. This is why I cook on the stove top (versus crock pot or pressure cooker). Monitoring for doneness prevents overcooking and allows you to get it right every time.  Best to cook when you are home and can periodically check.
Salt: There are a lot of opinions out there for when and if to add salt, and how much to add. Experts are divided and there is lots of conflicting science. I've tested various methods, and adding it towards the end of cooking works best for me. By all means, experiment to find what works for you. Read more . . .
Veggie Broth vs. Bouillon: Store bought organic veggie broth can be very expensive. I use Organic Better than Bouillon Vegetable Base, which allows me to make as little (or as much) as I need without paying $1/cup (it's about $0.20 cents/cup).
Get Creative: What are your favorite flavors? There are so many ways to serve beans. Think about adding BBQ sauce, red onion, and a dark beer. Add veggies (canned, frozen or fresh) and season with your favorite flavors. Go for Mexican, Italian, Asian, or create a fusion of your own design. Check out these bean recipes for more ideas. 

Vegan Black Bean Queso Blanco

 

Simple Spicy Red Beans

 

Cheater Chili

 

Caribbean Beans & Rice

 
Spinach Artichoke Mac & Cheese Recipe

Spinach Artichoke Mac & Cheese Recipe

Spinach Artichoke Mac and Cheese

Spinach Artichoke Mac and Cheese is delicious, plant-based comfort food with 17 grams of protein and 9 grams of fiber per serving. Fast, 1-pot prep with pantry and freezer ingredients.
Prep Time 10 mins
Cook Time 10 mins
Total Time 20 mins
Course Main Dish
Cuisine American
Servings 6 servings

Ingredients
  

  • 8 ounces pasta use whatever you have
  • 1 cup cashews see recipe notes for substitution options
  • 1 cup water
  • 1 bag frozen riced cauliflower ~2 cups, substitute can of white beans
  • 1/4 cup nutritional yeast flakes optional: replace with 1/2 tsp ground mustard and/or a splash of apple cider vinegar
  • 1/2 red onion substitute 1 Tbsp. onion powder
  • 5 garlic cloves substitute 1 Tbsp. garlic powder
  • 1 tsp. sea salt
  • 14 ounce artichoke hearts drained
  • 1 bag frozen spinach or 5 cups fresh
  • 14 ounce canned lentils or ~1 3/4 cups cooked
  • 1 cup bread crumbs optional, see notes
  • 1/2 cup vegan cheese optional

Instructions
 

  • If working with frozen cauliflower and spinach, place packages in sink and cover with warm water to thaw.
  • In a large soup pot, bring water to boil for pasta. Optional: when water reaches boiling point, add salt to the water to give pasta flavor (about 1 Tbsp per 8 cups). Cook pasta according to package directions for al dente.
  • Add to the blender the cashews and water (or a substitute as discussed in the recipe notes), riced cauliflower, yeast flakes, onion, garlic and salt. Puree until creamy and smooth. Add the artichoke hearts and pulse into small chunks.
  • Drain the pasta. Keep the pasta in the colander and add spinach to the warm pot. Heat on low until wilted or thawed. Splash with water to avoid sticking.
  • Return pasta to the pot and stir in cream sauce. At this point, it's done and delicious. You can serve as is.
  • Or, preheat broiler. Top with bread crumbs and vegan cheese. Broil a few minutes until bubbly and browning. I did not switch to a casserole dish. Just lowered the oven rack and used the soup pot.

Notes

Pasta: Use whatever you have. I like the high protein and fiber gluten free pastas that have recently come to the market. For this recipe, I used Banza rotini made from chickpeas. 
Pasta preparation tip: Add ~1 Tbsp. salt to boiling water with pasta to add flavor. Don’t worry—the salt dissolves in the entire pot of water, and the pasta absorbs a very small amount. No chance of salt overload as you drain the majority of it off.
No Cashews? If you don't or can't have cashews, you have options. You can use walnuts or almonds, and if tree nuts are a problem, try pumpkin, sunflower or sesame seeds (substitute one cup of nuts or seeds and add with 1 cup of water). Alternatively, you could use a can of white beans, lentils, a block of tofu, or hummus. You could also double the riced cauliflower or add another can of artichoke hearts. Other options that make great cream sauces are potatoes, yellow squash and pumpkin. How much do you add? Replace 1 cup of cashews and 1 cup of water with one ~14 ounce can or the amount needed to generate about 1 3/4 cups of puree.
Breadcrumbs: Got stale bread?--throw that into the blender along with some garlic and onion powder or other seasonings. Bam. Bread crumbs).
Sticky Blender Solution: Did you know that your blender will wash itself? Yep. Just fill it 2/3 water and a drop of dish soap. Blend until clean.
Love mac and cheese? Try my other recipes:

Dairy free, high protein with extra veggies. Kids give this 5 stars!


Vegan Mac & Cheese (Dairy, Gluten and Soy Free)


Macaroni & Cheese (Nut-free version)


Dairy Free Alfredo Sauce

Spinach Artichoke Mac and Cheese

Spinach Artichoke Mac and Cheese is delicious, plant-based comfort food with 17 grams of protein and 9 grams of fiber per serving. Fast, 1-pot prep with pantry and freezer ingredients.
Prep Time 10 mins
Cook Time 10 mins
Total Time 20 mins
Course Main Dish
Cuisine American
Servings 6 servings

Ingredients
  

  • 8 ounces pasta use whatever you have
  • 1 cup cashews see recipe notes for substitution options
  • 1 cup water
  • 1 bag frozen riced cauliflower ~2 cups, substitute can of white beans
  • 1/4 cup nutritional yeast flakes optional: replace with 1/2 tsp ground mustard and/or a splash of apple cider vinegar
  • 1/2 red onion substitute 1 Tbsp. onion powder
  • 5 garlic cloves substitute 1 Tbsp. garlic powder
  • 1 tsp. sea salt
  • 14 ounce artichoke hearts drained
  • 1 bag frozen spinach or 5 cups fresh
  • 14 ounce canned lentils or ~1 3/4 cups cooked
  • 1 cup bread crumbs optional, see notes
  • 1/2 cup vegan cheese optional

Instructions
 

  • If working with frozen cauliflower and spinach, place packages in sink and cover with warm water to thaw.
  • In a large soup pot, bring water to boil for pasta. Optional: when water reaches boiling point, add salt to the water to give pasta flavor (about 1 Tbsp per 8 cups). Cook pasta according to package directions for al dente.
  • Add to the blender the cashews and water (or a substitute as discussed in the recipe notes), riced cauliflower, yeast flakes, onion, garlic and salt. Puree until creamy and smooth. Add the artichoke hearts and pulse into small chunks.
  • Drain the pasta. Keep the pasta in the colander and add spinach to the warm pot. Heat on low until wilted or thawed. Splash with water to avoid sticking.
  • Return pasta to the pot and stir in cream sauce. At this point, it's done and delicious. You can serve as is.
  • Or, preheat broiler. Top with bread crumbs and vegan cheese. Broil a few minutes until bubbly and browning. I did not switch to a casserole dish. Just lowered the oven rack and used the soup pot.

Notes

Pasta: Use whatever you have. I like the high protein and fiber gluten free pastas that have recently come to the market. For this recipe, I used Banza rotini made from chickpeas. 
Pasta preparation tip: Add ~1 Tbsp. salt to boiling water with pasta to add flavor. Don’t worry—the salt dissolves in the entire pot of water, and the pasta absorbs a very small amount. No chance of salt overload as you drain the majority of it off.
No Cashews? If you don't or can't have cashews, you have options. You can use walnuts or almonds, and if tree nuts are a problem, try pumpkin, sunflower or sesame seeds (substitute one cup of nuts or seeds and add with 1 cup of water). Alternatively, you could use a can of white beans, lentils, a block of tofu, or hummus. You could also double the riced cauliflower or add another can of artichoke hearts. Other options that make great cream sauces are potatoes, yellow squash and pumpkin. How much do you add? Replace 1 cup of cashews and 1 cup of water with one ~14 ounce can or the amount needed to generate about 1 3/4 cups of puree.
Breadcrumbs: Got stale bread?--throw that into the blender along with some garlic and onion powder or other seasonings. Bam. Bread crumbs).
Sticky Blender Solution: Did you know that your blender will wash itself? Yep. Just fill it 2/3 water and a drop of dish soap. Blend until clean.
Love mac and cheese? Try my other recipes:

Dairy free, high protein with extra veggies. Kids give this 5 stars!


Vegan Mac & Cheese (Dairy, Gluten and Soy Free)


Macaroni & Cheese (Nut-free version)


Dairy Free Alfredo Sauce

Crispy Air-Fried Tofu Recipe

Crispy Air-Fried Tofu Recipe

Crispy Air-Fried Tofu Recipe

Even meat-eaters will appreciate a healthy, plant-based high-protein meal with this crispy air-fried tofu recipe. Freeze and thaw the tofu for a chewy texture that absorbs the flavor of your favorite seasonings, and then air-fry for a crispy exterior. Don't have an airfryer? See instructions to bake.
Prep Time 15 mins
Cook Time 15 mins
Total Time 31 mins
Course Main Dish, Sides and Snacks
Cuisine Asian
Servings 3 servings

Ingredients
  

  • 14 ounces extra firm tofu frozen and thawed

Simple Garlic Marinade

  • 3 Tbsp. Liquid Bragg's aminos substitute coconut aminos
  • 2 Tbsp. rice vinegar
  • 5 garlic cloves substitute 1 tsp. garlic powder

Instructions
 

  • Freeze tofu. Thaw in refrigerator OR speed up the process by soaking package in warm water. For best results, repeat this process. Second time is a charm here, though once will do the trick.
  • Remove tofu from package and dry. Use a tofu press, or wrap in an absorbent towel. I use a bath towel, as kitchen towels don't soak up as much water. Press tofu gently so it doesn't break. Slice or chop into cubes, and pat with towel to thoroughly dry.
  • Place garlic marinade ingredients into a blender (unless using garlic powder, in which case just whisk). Pour over the tofu in a shallow bowl. Coat both sides evenly.
  • Air-fry at 400 degrees for about 15 minutes. If you don't have an airfryer, bake for 30 minutes at 400 degrees. Flip over at the half-way mark.
  • Serve on a sandwich, in a stir-fry or simply enjoy--there is nothing plain about it.

Notes

Want some heat? Try using THAT sauce for crispy air-fried tofu.

Crispy air-fried tofu marinated in THAT sauce

Prefer tofu as a topper for salads and stir-fry? Chop into cubes . . . And if you don't have an air-fryer, you can just bake. It's still great!

Baked Garlic Tofu

Use frozen tofu for vegan fried chicken nuggets.      

Crispy Air-Fried Tofu Recipe

Even meat-eaters will appreciate a healthy, plant-based high-protein meal with this crispy air-fried tofu recipe. Freeze and thaw the tofu for a chewy texture that absorbs the flavor of your favorite seasonings, and then air-fry for a crispy exterior. Don't have an airfryer? See instructions to bake.
Prep Time 15 mins
Cook Time 15 mins
Total Time 31 mins
Course Main Dish, Sides and Snacks
Cuisine Asian
Servings 3 servings

Ingredients
  

  • 14 ounces extra firm tofu frozen and thawed

Simple Garlic Marinade

  • 3 Tbsp. Liquid Bragg's aminos substitute coconut aminos
  • 2 Tbsp. rice vinegar
  • 5 garlic cloves substitute 1 tsp. garlic powder

Instructions
 

  • Freeze tofu. Thaw in refrigerator OR speed up the process by soaking package in warm water. For best results, repeat this process. Second time is a charm here, though once will do the trick.
  • Remove tofu from package and dry. Use a tofu press, or wrap in an absorbent towel. I use a bath towel, as kitchen towels don't soak up as much water. Press tofu gently so it doesn't break. Slice or chop into cubes, and pat with towel to thoroughly dry.
  • Place garlic marinade ingredients into a blender (unless using garlic powder, in which case just whisk). Pour over the tofu in a shallow bowl. Coat both sides evenly.
  • Air-fry at 400 degrees for about 15 minutes. If you don't have an airfryer, bake for 30 minutes at 400 degrees. Flip over at the half-way mark.
  • Serve on a sandwich, in a stir-fry or simply enjoy--there is nothing plain about it.

Notes

Want some heat? Try using THAT sauce for crispy air-fried tofu.

Crispy air-fried tofu marinated in THAT sauce

Prefer tofu as a topper for salads and stir-fry? Chop into cubes . . . And if you don't have an air-fryer, you can just bake. It's still great!

Baked Garlic Tofu

Use frozen tofu for vegan fried chicken nuggets.      
Coconut Curry Noodle Soup Recipe

Coconut Curry Noodle Soup Recipe

Coconut Curry Noodle Soup Recipe

Simple, 15-minutes recipe inspired by traditional Malaysian-Chinese noodle soup. Coconut Curry Noodle soup is a creamy, mild broth flavored with a store-bought curry paste. Delicious meal that will please the whole family.
Prep Time 5 mins
Cook Time 10 mins
Total Time 15 mins
Course Main Dish
Cuisine Asian, Chinese, Indian, Thai
Servings 6 servings

Ingredients
  

  • 1 Tbsp. fresh ginger root minced; substitute 1/2 tsp. ginger powder
  • 1 Tbsp. garlic clove minced; substitute 1 tsp. garlic powder or 2 tsp. garlic granules
  • 4-5 ounces Shiitake Mushrooms
  • 8 cup veggie broth
  • 2 Tbsp. Bragg's Liquid Aminos or soy sauce of choice, substitute coconut aminos
  • 4 ounces red curry paste
  • 14 ounce cans of coconut milk can add a second can for super creamy result
  • 8 ounces Brown Rice Pad Thai Noodles substitute soba noodles (not gluten free)
  • 12 ounces edamame beans (shelled), frozen substitute mukimame
  • 10 ounces spinach frozen
  • juice from 1 lime ~1 Tbsp.
  • Cilantro chopped; optional
  • green onions chopped; optional

Instructions
 

  • In a stock pot, sauté ginger, garlic and mushrooms in a splash of water for 3-5 minutes until fragrant and soft.
  • Add veggie broth and liquid aminos. Whisk in the curry paste. Bring to a boil.
  • Add Brown Rice Pad Thai Noodles and edamame. Follow package directions for brown rice noodle cooking time, which can vary with the size of the noodle. My noodles in the picture required 4-5 minutes. Err on the side of caution so that noodles do not overcook and turn mushy.
  • Remove from heat. Add the coconut milk, spinach and lime juice.
  • Taste. If more heat is desired, add cayenne powder (start with 1/4 tsp and taste). Garnish with cilantro and/or green onions.

Notes

Veggie Broth vs. Bouillon: Store bought organic veggie broth can be very expensive. I use Organic Better than Bouillon Vegetable Base, which allows me to make as little (or as much) as I need without paying $1/cup (it's about $0.20 cents/cup).
Curry Paste: I used Thai Kitchen red curry paste. It has a mild, rich flavor, is certified gluten free, with no added oils. I highly recommend it for this recipe. I tried their roasted red chili paste in my first attempt. The soup had a thick layer of orange oil that floated on the top. I then realized the first two ingredients are sugar and soybean oil. Yuck. Check the label before you buy! Curry pastes, like curry powders, vary in flavor, heat and base ingredients.
Rice Noodles: Note that brown rice noodles have 4 g of protein and 3 g of fiber per serving. Cooking time varies depending on the type and size, but most are done quickly. If substituting soba (wheat) or other grain with a longer cooking time, add extra water to account for evaporation during boiling (this can be done at the end, so just eye-ball it). Also, if you expect leftovers, some noodles become mushy overnight (though brown rice noodles remain fairly consistent). To minimize this, cook noodles (al dente) separately. Coat with a bit of oil to "seal" before adding to coconut curry soup.

Coconut Curry Noodle Soup Recipe

Simple, 15-minutes recipe inspired by traditional Malaysian-Chinese noodle soup. Coconut Curry Noodle soup is a creamy, mild broth flavored with a store-bought curry paste. Delicious meal that will please the whole family.
Prep Time 5 mins
Cook Time 10 mins
Total Time 15 mins
Course Main Dish
Cuisine Asian, Chinese, Indian, Thai
Servings 6 servings

Ingredients
  

  • 1 Tbsp. fresh ginger root minced; substitute 1/2 tsp. ginger powder
  • 1 Tbsp. garlic clove minced; substitute 1 tsp. garlic powder or 2 tsp. garlic granules
  • 4-5 ounces Shiitake Mushrooms
  • 8 cup veggie broth
  • 2 Tbsp. Bragg's Liquid Aminos or soy sauce of choice, substitute coconut aminos
  • 4 ounces red curry paste
  • 14 ounce cans of coconut milk can add a second can for super creamy result
  • 8 ounces Brown Rice Pad Thai Noodles substitute soba noodles (not gluten free)
  • 12 ounces edamame beans (shelled), frozen substitute mukimame
  • 10 ounces spinach frozen
  • juice from 1 lime ~1 Tbsp.
  • Cilantro chopped; optional
  • green onions chopped; optional

Instructions
 

  • In a stock pot, sauté ginger, garlic and mushrooms in a splash of water for 3-5 minutes until fragrant and soft.
  • Add veggie broth and liquid aminos. Whisk in the curry paste. Bring to a boil.
  • Add Brown Rice Pad Thai Noodles and edamame. Follow package directions for brown rice noodle cooking time, which can vary with the size of the noodle. My noodles in the picture required 4-5 minutes. Err on the side of caution so that noodles do not overcook and turn mushy.
  • Remove from heat. Add the coconut milk, spinach and lime juice.
  • Taste. If more heat is desired, add cayenne powder (start with 1/4 tsp and taste). Garnish with cilantro and/or green onions.

Notes

Veggie Broth vs. Bouillon: Store bought organic veggie broth can be very expensive. I use Organic Better than Bouillon Vegetable Base, which allows me to make as little (or as much) as I need without paying $1/cup (it's about $0.20 cents/cup).
Curry Paste: I used Thai Kitchen red curry paste. It has a mild, rich flavor, is certified gluten free, with no added oils. I highly recommend it for this recipe. I tried their roasted red chili paste in my first attempt. The soup had a thick layer of orange oil that floated on the top. I then realized the first two ingredients are sugar and soybean oil. Yuck. Check the label before you buy! Curry pastes, like curry powders, vary in flavor, heat and base ingredients.
Rice Noodles: Note that brown rice noodles have 4 g of protein and 3 g of fiber per serving. Cooking time varies depending on the type and size, but most are done quickly. If substituting soba (wheat) or other grain with a longer cooking time, add extra water to account for evaporation during boiling (this can be done at the end, so just eye-ball it). Also, if you expect leftovers, some noodles become mushy overnight (though brown rice noodles remain fairly consistent). To minimize this, cook noodles (al dente) separately. Coat with a bit of oil to "seal" before adding to coconut curry soup.

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