Vegan Creamed Spinach Recipe

Vegan Creamed Spinach Recipe

Vegan Creamed Spinach Recipe

This rich, vegan creamed spinach has an elegant Steakhouse-style presentation--sans butter, cream and cheese. Plant-based recipes can be as simple and delicious as their artery-clogging counterparts. Easy prep, and done within 10 minutes. Make this with other leafy greens as well, such as swiss chard, mustard, collard or beet greens and kale.
Prep Time 5 mins
Cook Time 5 mins
Total Time 10 mins
Course Sides and Snacks
Servings 6 servings

Ingredients
  

  • 14 ounce white beans cannellini, navy, garbanzo or or other
  • 1/4 cup cashews substitute walnut or almonds
  • 1/2 Sweet Onion loosely chopped, substitute 2 tsp. onion powder
  • 2 cloves of garlic substitute 2 tsp. garlic powder
  • 2 Tbsp. nutritional yeast flakes
  • 2 tsp. apple cider vinegar substitute lemon juice
  • 1 tsp. sea salt
  • pepper to taste
  • dash of nutmeg or red pepper flakes optional
  • 10-15 ounces fresh spinach frozen ok

Instructions
 

  • Blend all ingredients except spinach until creamy and smooth.
  • Transfer cream to a skillet. Turn on low heat. Add spinach by the handfuls, stirring constantly, adding more spinach as each batch wilts. If sticking occurs, either reduce the heat or splash with water. Remove from heat as last batch cooks. If using a cast iron skillet, remove from heat before it's finished as it will continue to cook.
  • Alternately, sauté spinach on low heat in a little water before adding the cream. As the volume decreases, add the cream sauce. Remove from heat.

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.
The volume of this dish depends on how you cook the spinach. If you use the second method, or substitute frozen spinach, the spinach is evenly cooked. If significantly reduced, you may need to hold back some of the sauce (or add more spinach). This is why I prefer the first method, as some of the spinach leaves remain large and fresh looking. Cooking in cast iron skillets is a bit "touchy."  but it can work. A stainless steel skillet would be easier. Either way, keep the heat low and stir constantly.

Vegan Creamed Spinach Recipe

This rich, vegan creamed spinach has an elegant Steakhouse-style presentation--sans butter, cream and cheese. Plant-based recipes can be as simple and delicious as their artery-clogging counterparts. Easy prep, and done within 10 minutes. Make this with other leafy greens as well, such as swiss chard, mustard, collard or beet greens and kale.
Prep Time 5 mins
Cook Time 5 mins
Total Time 10 mins
Course Sides and Snacks
Servings 6 servings

Ingredients
  

  • 14 ounce white beans cannellini, navy, garbanzo or or other
  • 1/4 cup cashews substitute walnut or almonds
  • 1/2 Sweet Onion loosely chopped, substitute 2 tsp. onion powder
  • 2 cloves of garlic substitute 2 tsp. garlic powder
  • 2 Tbsp. nutritional yeast flakes
  • 2 tsp. apple cider vinegar substitute lemon juice
  • 1 tsp. sea salt
  • pepper to taste
  • dash of nutmeg or red pepper flakes optional
  • 10-15 ounces fresh spinach frozen ok

Instructions
 

  • Blend all ingredients except spinach until creamy and smooth.
  • Transfer cream to a skillet. Turn on low heat. Add spinach by the handfuls, stirring constantly, adding more spinach as each batch wilts. If sticking occurs, either reduce the heat or splash with water. Remove from heat as last batch cooks. If using a cast iron skillet, remove from heat before it's finished as it will continue to cook.
  • Alternately, sauté spinach on low heat in a little water before adding the cream. As the volume decreases, add the cream sauce. Remove from heat.

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.
The volume of this dish depends on how you cook the spinach. If you use the second method, or substitute frozen spinach, the spinach is evenly cooked. If significantly reduced, you may need to hold back some of the sauce (or add more spinach). This is why I prefer the first method, as some of the spinach leaves remain large and fresh looking. Cooking in cast iron skillets is a bit "touchy."  but it can work. A stainless steel skillet would be easier. Either way, keep the heat low and stir constantly.
Tempeh Sausage & Spinach Gnocchi

Tempeh Sausage & Spinach Gnocchi

Tempeh Sausage & Spinach Gnocchi

Tempeh Sausage & Spinach Gnocchi is a 20-minute, one-pan, whole food, plant-based dish that's sky high in fiber and protein. The crumbled tempeh is soft and chewy, and flavored with a smoky mix of sweet and spicy seasonings, blending the creamy spinach and flavorful bites of gnocchi into a quick and comforting meal.
Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins
Course Main Dish
Servings 8 servings

Ingredients
  

  • 16 ounces tempeh crumbled
  • 1 Sweet Onion chopped into small bite-sized pieces
  • 4-5 cloves garlic minced
  • 4 cups vegetable broth see recipe notes below
  • 1 Tbsp. Liquid Braggs substitute coconut aminos or other soy sauce
  • 1 Tbsp. Worcestershire sauce
  • 1 Tbsp. honey, maple syrup or sweetener of choice (optional)
  • 2 Tbsp. Italian seasoning
  • 1/2 tsp. smoked paprika
  • 1/2 tsp. chili pepper flakes option: omit or double!
  • 16 ounces gnocchi gluten free if desired
  • 10 ounces spinach or other greens ~8 cups
  • salt and pepper to taste

Instructions
 

  • I used a 12-in. cast iron skillet, and it was perfect. If your skillet is shallow, use a stock pan.
  • Add crumbled tempeh, onion, garlic and vegetable broth to the pan. Bring to a boil. Add Liquid Bragg's, Worcestershire sauce, honey, Italian seasoning, smoked paprika and chili pepper flakes. Simmer on medium high for 10 minutes. Liquid should be in full boil.
  • Once the liquid has reduced significantly, add the gnocchi. Continue to boil 2-3 minutes.
  • If cooking in cast iron, remove from heat before adding the spinach. Stir as spinach turns bright green and softens. If working with stainless steel, heat for another minute, until spinach wilts.
  • Taste it. If you need more sweet or smoky flavor, add it. Then salt and pepper to taste. (You probably won't need salt, but the pepper will make it pop!) Add more chili pepper flakes if you like heat.

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).

Tempeh Sausage & Spinach Gnocchi

Tempeh Sausage & Spinach Gnocchi is a 20-minute, one-pan, whole food, plant-based dish that's sky high in fiber and protein. The crumbled tempeh is soft and chewy, and flavored with a smoky mix of sweet and spicy seasonings, blending the creamy spinach and flavorful bites of gnocchi into a quick and comforting meal.
Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins
Course Main Dish
Servings 8 servings

Ingredients
  

  • 16 ounces tempeh crumbled
  • 1 Sweet Onion chopped into small bite-sized pieces
  • 4-5 cloves garlic minced
  • 4 cups vegetable broth see recipe notes below
  • 1 Tbsp. Liquid Braggs substitute coconut aminos or other soy sauce
  • 1 Tbsp. Worcestershire sauce
  • 1 Tbsp. honey, maple syrup or sweetener of choice (optional)
  • 2 Tbsp. Italian seasoning
  • 1/2 tsp. smoked paprika
  • 1/2 tsp. chili pepper flakes option: omit or double!
  • 16 ounces gnocchi gluten free if desired
  • 10 ounces spinach or other greens ~8 cups
  • salt and pepper to taste

Instructions
 

  • I used a 12-in. cast iron skillet, and it was perfect. If your skillet is shallow, use a stock pan.
  • Add crumbled tempeh, onion, garlic and vegetable broth to the pan. Bring to a boil. Add Liquid Bragg's, Worcestershire sauce, honey, Italian seasoning, smoked paprika and chili pepper flakes. Simmer on medium high for 10 minutes. Liquid should be in full boil.
  • Once the liquid has reduced significantly, add the gnocchi. Continue to boil 2-3 minutes.
  • If cooking in cast iron, remove from heat before adding the spinach. Stir as spinach turns bright green and softens. If working with stainless steel, heat for another minute, until spinach wilts.
  • Taste it. If you need more sweet or smoky flavor, add it. Then salt and pepper to taste. (You probably won't need salt, but the pepper will make it pop!) Add more chili pepper flakes if you like heat.

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).
Fagioli Borlotti e Gnocchi

Fagioli Borlotti e Gnocchi

Fagioli Borlotti e Gnocchi

Fagioli Borlotti e Gnocchi is a cranberry bean and potato dumpling soup. This Italian recipe calls for simple and fresh ingredients that taste like summer even on snowy winter days. Full of fiber, protein, nutrients and flavor.
Prep Time 10 mins
Cook Time 2 hrs
Total Time 14 hrs 10 mins
Course Main Dish
Cuisine Italian
Servings 10 servings

Ingredients
  

  • 1 lb. borlotti (cranberry beans) substitute kidney or pinto beans.
  • 2 bay leaves and/or kombu
  • 2 tsp. sea salt
  • 4 cups veggie broth amount may vary
  • 1 Sweet Onion chopped
  • 4-5 Roma-sized tomatoes chopped
  • 1 bunch kale about 4 cups
  • 4-5 sprigs fresh oregano, thyme, basil and or rosemary one or all, or substitute 3 tsp. Italian seasoning
  • 16 ounces potato gnocchi

Instructions
 

  • Soak borlotti beans overnight (up to 24 hours). 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. Reduce heat to medium low and cover (but don't seal.) Cook times will vary based on the age of your bean and the mineral content of your water, so cooking stove top (versus crock pot or pressure cooker) allows you to monitor for doneness and prevents overcooking. Best to cook when you are home and can periodically check.
  • 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 veggie broth (if needed—omit if beans have enough liquid), chopped onion and garlic. Cook for another 7-10 minutes, until onions are almost done. Add kale, tomatoes and gnocchi. Cook for 2-3 minutes, until kale is soft and gnocchi is floating. Remove from heat and add fresh herbs (ok to substitute with ~3 tsp. dried spices).
  • Serve warm, preferably with a crusty, Italian sourdough bread.

Notes

Bella Beans! Borlotti beans are also called cranberry beans. They are common in Italy. Mine were purchased in an International grocery store. They are similar to a pinto or kidney bean. Fagioli means bean in Italian, and gnocchi means potato dumpling.
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. Cooking 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.
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).
 

Fagioli Borlotti e Gnocchi

Fagioli Borlotti e Gnocchi is a cranberry bean and potato dumpling soup. This Italian recipe calls for simple and fresh ingredients that taste like summer even on snowy winter days. Full of fiber, protein, nutrients and flavor.
Prep Time 10 mins
Cook Time 2 hrs
Total Time 14 hrs 10 mins
Course Main Dish
Cuisine Italian
Servings 10 servings

Ingredients
  

  • 1 lb. borlotti (cranberry beans) substitute kidney or pinto beans.
  • 2 bay leaves and/or kombu
  • 2 tsp. sea salt
  • 4 cups veggie broth amount may vary
  • 1 Sweet Onion chopped
  • 4-5 Roma-sized tomatoes chopped
  • 1 bunch kale about 4 cups
  • 4-5 sprigs fresh oregano, thyme, basil and or rosemary one or all, or substitute 3 tsp. Italian seasoning
  • 16 ounces potato gnocchi

Instructions
 

  • Soak borlotti beans overnight (up to 24 hours). 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. Reduce heat to medium low and cover (but don't seal.) Cook times will vary based on the age of your bean and the mineral content of your water, so cooking stove top (versus crock pot or pressure cooker) allows you to monitor for doneness and prevents overcooking. Best to cook when you are home and can periodically check.
  • 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 veggie broth (if needed—omit if beans have enough liquid), chopped onion and garlic. Cook for another 7-10 minutes, until onions are almost done. Add kale, tomatoes and gnocchi. Cook for 2-3 minutes, until kale is soft and gnocchi is floating. Remove from heat and add fresh herbs (ok to substitute with ~3 tsp. dried spices).
  • Serve warm, preferably with a crusty, Italian sourdough bread.

Notes

Bella Beans! Borlotti beans are also called cranberry beans. They are common in Italy. Mine were purchased in an International grocery store. They are similar to a pinto or kidney bean. Fagioli means bean in Italian, and gnocchi means potato dumpling.
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. Cooking 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.
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).
 
Creamy Indian Black Beans

Creamy Indian Black Beans

Creamy Indian Black Beans

This creamy Indian black beans recipe has traditional flavor, yet relatively few spices. It's quick and easy to make, and full of fiber, protein and nutrients. Indian black beans are immune boosting, gut-friendly and heart-healthy.
Cook Time 10 mins
Total Time 10 mins
Course Main Dish
Servings 6

Ingredients
  

  • 1 Sweet Onion chopped
  • 5 garlic cloves minced (substitute 2 tsp. garlic powder)
  • 1 tsp. fresh ginger minced (substitute 1/2 tsp. ginger powder)
  • 4 tomatoes chopped, substitute 1 can diced tomatoes, drained
  • 3.5 cups black beans or 2 cans, drained and rinsed
  • 1 Tbsp. cumin powder
  • 1 Tbsp. Coriander
  • 1/2 tsp. cayenne pepper optional, or substitute paprika or turmeric
  • 3 Tbsp. non-dairy yogurt, plain substitute full fat coconut milk or any vegan cream
  • 1/2 cup Cilantro chopped
  • 1/4 cup red onion sliced or chopped
  • 1 tsp. salt optional. Taste first! If using canned beans, you may not need extra.

Instructions
 

  • In a skillet, saute onion for 3-4 minutes on medium heat. Splash with water to avoid sticking. When onion is soft, add garlic, ginger and tomatoes. Cook for another minute, until fragrant.
  • Add beans, cumin, coriander, cayenne (optional) and yogurt. Continue to heat until it's bubbly and thoroughly mixed. Remove from heat. Add cilantro and red onion. Taste. Salt and pepper as desired.

Notes

Canned beans are easy, but homemade beans are so wonderful when done right. I make mine when I'm working at home and have a few hours to watch them. I prefer cooking on the stove top so that I can monitor their doneness because actual cook times vary greatly depending on the age of your beans and the minerals in your water.
Soak beans overnight (up to 24 hours). Drain. In a stock pan, cover with enough water to double the depth of the beans. Bring to a boil. Add a piece of kombu and/or bay leaves to improve digestibility and add important minerals (Since I started doing this, the "dutch oven" has greatly improved!). Once beans are boiling, reduce heat to a simmer. Cover (but don't seal). Heat for anywhere from 45 minutes to 2 hours. Skim any foam that appears. Add more water if necessary.
Once the beans have softened, add some salt. Set timer for 10 minute increments and check periodically. Remove from heat when skins are wrinkly and start to peel, and bean is tender. It's hard to explain ideal tenderness, but no worries. Just taste it. Your mouth will know.
FYI: the liquid that remains is known as "pot-licker," which is the vegan version of bone broth. You can simply drain it if there is an excess, but consider using it as a soup base or replacing other liquids in recipes. It's full of minerals and nutrients, works great as a thickener, and is very tasty!

Creamy Indian Black Beans

This creamy Indian black beans recipe has traditional flavor, yet relatively few spices. It's quick and easy to make, and full of fiber, protein and nutrients. Indian black beans are immune boosting, gut-friendly and heart-healthy.
Cook Time 10 mins
Total Time 10 mins
Course Main Dish
Servings 6

Ingredients
  

  • 1 Sweet Onion chopped
  • 5 garlic cloves minced (substitute 2 tsp. garlic powder)
  • 1 tsp. fresh ginger minced (substitute 1/2 tsp. ginger powder)
  • 4 tomatoes chopped, substitute 1 can diced tomatoes, drained
  • 3.5 cups black beans or 2 cans, drained and rinsed
  • 1 Tbsp. cumin powder
  • 1 Tbsp. Coriander
  • 1/2 tsp. cayenne pepper optional, or substitute paprika or turmeric
  • 3 Tbsp. non-dairy yogurt, plain substitute full fat coconut milk or any vegan cream
  • 1/2 cup Cilantro chopped
  • 1/4 cup red onion sliced or chopped
  • 1 tsp. salt optional. Taste first! If using canned beans, you may not need extra.

Instructions
 

  • In a skillet, saute onion for 3-4 minutes on medium heat. Splash with water to avoid sticking. When onion is soft, add garlic, ginger and tomatoes. Cook for another minute, until fragrant.
  • Add beans, cumin, coriander, cayenne (optional) and yogurt. Continue to heat until it's bubbly and thoroughly mixed. Remove from heat. Add cilantro and red onion. Taste. Salt and pepper as desired.

Notes

Canned beans are easy, but homemade beans are so wonderful when done right. I make mine when I'm working at home and have a few hours to watch them. I prefer cooking on the stove top so that I can monitor their doneness because actual cook times vary greatly depending on the age of your beans and the minerals in your water.
Soak beans overnight (up to 24 hours). Drain. In a stock pan, cover with enough water to double the depth of the beans. Bring to a boil. Add a piece of kombu and/or bay leaves to improve digestibility and add important minerals (Since I started doing this, the "dutch oven" has greatly improved!). Once beans are boiling, reduce heat to a simmer. Cover (but don't seal). Heat for anywhere from 45 minutes to 2 hours. Skim any foam that appears. Add more water if necessary.
Once the beans have softened, add some salt. Set timer for 10 minute increments and check periodically. Remove from heat when skins are wrinkly and start to peel, and bean is tender. It's hard to explain ideal tenderness, but no worries. Just taste it. Your mouth will know.
FYI: the liquid that remains is known as "pot-licker," which is the vegan version of bone broth. You can simply drain it if there is an excess, but consider using it as a soup base or replacing other liquids in recipes. It's full of minerals and nutrients, works great as a thickener, and is very tasty!
Spinach Artichoke Spaghetti Squash

Spinach Artichoke Spaghetti Squash

Spinach Artichoke Spaghetti Squash

Spinach artichoke spaghetti squash upgrades the rich and tangy classic into a comforting, plant-based meal packed with fiber and protein. No dairy, oil or added sugar, quick and easy prep.
Prep Time 10 mins
Cook Time 50 mins
Total Time 1 hr
Course Main Dish
Servings 6 servings

Ingredients
  

Spaghetti squash

  • 1 spaghetti squash

Spinach artichoke cream sauce

  • 1 cup cashews soaked if possible, substitute/combine with walnuts or almonds
  • 1/2 cup water
  • 1/2 Sweet Onion
  • 2 cloves garlic
  • 1/2 cup nutritional yeast flakes
  • 1 Tbsp. apple cider vinegar substitute lemon juice
  • 1 tsp. sea salt
  • 14 ounce artichoke hearts drained
  • 5 ounces fresh spinach ~4 cups (or use 10 oz package of frozen)
  • 1/2 cup bread crumbs OPTIONAL
  • 1/2 cup vegan shredded cheese OPTIONAL

Instructions
 

  • Preheat oven to 400 degrees. Remove sticker from squash. Place whole in oven on a baking sheet. Bake 35-40 minutes (depending on size). Err on the side of caution as you don't want to overcook. You want the strands to be firm, not mushy. Remove from oven when it starts to brown on top. Immediately cut open to release steam and stop the baking. Check for doneness using a fork to separate the strands. Return to oven if not soft enough. Allow to cool. Remove seeds and fluff strands with a fork.
  • While the squash is baking, add all of the cream ingredients except the artichoke and spinach to blender. Blend until creamy and smooth. Drain the artichoke hearts and add to blender. If using frozen spinach, add that now and skip the next step. Pulse a few times to chop, but don't puree. Chunks are good.
  • [Only if using fresh spinach], transfer cream to a sauce pan. Add the spinach. Heat on low and stir continuously until spinach is bright green and wilted. Remove from heat.
  • Pour spinach artichoke cream sauce into the spaghetti squash. Stir to blend the layers. Alternatively, you can transfer the spaghetti squash from its skin into a casserole dish and blend in the cream. Sprinkle with optional toppings (bread crumbs and vegan cheese) if desired.
  • Set oven to broil. Broil for 3-4 minutes. Do not walk away—watch it. It goes from bubbly to burned in seconds.
  • Use a sharp knife to cut through the strands. Use a spatula to transfer to plate. Garnish with black pepper and serve.

Notes

If your spaghetti squash is very large, consider increasing the amount of spinach artichoke cream by half or even double.
Cashews are expensive. Walnuts and almonds are too, but less so. Substitute with either. Look for bulk cashews on Amazon. Soak the entire batch overnight. Dry and store in freezer. Then they are always ready to go. Learn more about the importance of soaking nuts and beans.

Spinach Artichoke Spaghetti Squash

Spinach artichoke spaghetti squash upgrades the rich and tangy classic into a comforting, plant-based meal packed with fiber and protein. No dairy, oil or added sugar, quick and easy prep.
Prep Time 10 mins
Cook Time 50 mins
Total Time 1 hr
Course Main Dish
Servings 6 servings

Ingredients
  

Spaghetti squash

  • 1 spaghetti squash

Spinach artichoke cream sauce

  • 1 cup cashews soaked if possible, substitute/combine with walnuts or almonds
  • 1/2 cup water
  • 1/2 Sweet Onion
  • 2 cloves garlic
  • 1/2 cup nutritional yeast flakes
  • 1 Tbsp. apple cider vinegar substitute lemon juice
  • 1 tsp. sea salt
  • 14 ounce artichoke hearts drained
  • 5 ounces fresh spinach ~4 cups (or use 10 oz package of frozen)
  • 1/2 cup bread crumbs OPTIONAL
  • 1/2 cup vegan shredded cheese OPTIONAL

Instructions
 

  • Preheat oven to 400 degrees. Remove sticker from squash. Place whole in oven on a baking sheet. Bake 35-40 minutes (depending on size). Err on the side of caution as you don't want to overcook. You want the strands to be firm, not mushy. Remove from oven when it starts to brown on top. Immediately cut open to release steam and stop the baking. Check for doneness using a fork to separate the strands. Return to oven if not soft enough. Allow to cool. Remove seeds and fluff strands with a fork.
  • While the squash is baking, add all of the cream ingredients except the artichoke and spinach to blender. Blend until creamy and smooth. Drain the artichoke hearts and add to blender. If using frozen spinach, add that now and skip the next step. Pulse a few times to chop, but don't puree. Chunks are good.
  • [Only if using fresh spinach], transfer cream to a sauce pan. Add the spinach. Heat on low and stir continuously until spinach is bright green and wilted. Remove from heat.
  • Pour spinach artichoke cream sauce into the spaghetti squash. Stir to blend the layers. Alternatively, you can transfer the spaghetti squash from its skin into a casserole dish and blend in the cream. Sprinkle with optional toppings (bread crumbs and vegan cheese) if desired.
  • Set oven to broil. Broil for 3-4 minutes. Do not walk away—watch it. It goes from bubbly to burned in seconds.
  • Use a sharp knife to cut through the strands. Use a spatula to transfer to plate. Garnish with black pepper and serve.

Notes

If your spaghetti squash is very large, consider increasing the amount of spinach artichoke cream by half or even double.
Cashews are expensive. Walnuts and almonds are too, but less so. Substitute with either. Look for bulk cashews on Amazon. Soak the entire batch overnight. Dry and store in freezer. Then they are always ready to go. Learn more about the importance of soaking nuts and beans.
Vegan Black Bean Queso Blanco

Vegan Black Bean Queso Blanco

Vegan Black Bean Queso Blanco

Vegan Black Bean Queso Blanco is hearty, creamy and rich. Serve as is, stuff inside a tortilla/ romaine lettuce wrap, pour over greens, rice or chips. Packed with fiber, protein and a rainbow of antioxidants, it's a legit fiesta in your mouth.
Prep Time 12 mins
Cook Time 8 mins
Total Time 20 mins
Course Main Dish
Servings 4

Ingredients
  

Cheese sauce

  • 1/2 cup cashews soaked if possible
  • 1 cups water
  • 3 Tbsp. arrowroot flour substitute 1/4 cup of tapioca flour
  • 2 Tbsp. nutritional yeast flakes
  • 1/2 Tbsp. lemon juice
  • 1 tsp. garlic salt
  • 1/2 tsp onion granules substitute onion powder
  • 1/2 Tbsp. miso paste optional, substitute 1 tsp. soy sauce
  • 1 tsp. tahini optional, substitute plain hummus
  • 1/2 tsp. ume plum vinegar optional, substitute apple cider vinegar

Black Bean Casserole

  • 2-3 cloves garlic minced
  • 1/2 cup Sweet Onion chopped
  • 1/2 cup red cabbage chopped: optional, but awesome
  • 1 Tbsp. Diced Jalapeno optional, canned okay
  • 1/2 cup green bell pepper chopped
  • 1 can black beans drained and rinsed; or prepare your own from scratch
  • 1/2 cup Sweet Corn
  • 1 tomato, large chopped
  • 2 tsp. lime juice
  • 2 tsp. chili powder
  • 1 tsp. sea salt
  • 1/2 tsp. turmeric
  • 1/2 cup cilantro and/or green onion optional for garnish

Instructions
 

  • Place ingredients for cheese sauce in a high speed blender. Don't worry if you don't have the harder to find ingredients. You can make the substitutions, or keep it simple and taste at the end to see if you need more flavor.
  • Blend cheese sauce ingredients on high for 8-15 minutes, depending on your blender's capacity. Once you see steam, you know you're close. At some point, it will stop bouncing around like a liquid and you'll hear a down-shift in the blender's motor. That's when you know it's done. If you don't have a high speed blender, transfer to a sauce pan and heat on medium low for 8-9 minutes, stirring regularly, until it's thickened.
  • In a skillet, sauce the garlic, onion, cabbage and jalapeno for a few minutes until soft. Add green pepper for another minute or two (don't overcook, color should stay bright green). Add black beans, corn, tomato, lime juice, chili powder, salt and turmeric. Continue to heat as you stir until everything is hot. Remove from heat.
  • Stir in the cheese sauce and garnish with cilantro and green onion. Serve warm.
  • Serving suggestions: Wrap in a tortilla shell or romaine lettuce leaf. Serve with salsa and guacamole. You can also serve over rice or create a taco salad with greens and crumbled tortilla chips. Or keep it simple: grab a spoon and enjoy.

Notes

A word about the optional and substitute ingredients in the cheese sauce:
Here's the thing. Cashew cream is really good, no matter what you do to it. The suggested ingredients create a very specific, mozzarella-esq flavor. I have listed the ingredients in order of importance. If you don't have the miso, tahini or ume plum vinegar, make it without and taste it. Then you can either add more of what you have or try the suggested substitutions.
Also, arrowroot is not gluten free, if that matters to you. Tapioca flour works almost as well. It's not quite as thick, but adding the extra tablespoon brings it darn close.
The vegetable ingredients are optional too. Mix and match, use what you have. It's queso, not complicated. Use your imagination.

Vegan Black Bean Queso Blanco

Vegan Black Bean Queso Blanco is hearty, creamy and rich. Serve as is, stuff inside a tortilla/ romaine lettuce wrap, pour over greens, rice or chips. Packed with fiber, protein and a rainbow of antioxidants, it's a legit fiesta in your mouth.
Prep Time 12 mins
Cook Time 8 mins
Total Time 20 mins
Course Main Dish
Servings 4

Ingredients
  

Cheese sauce

  • 1/2 cup cashews soaked if possible
  • 1 cups water
  • 3 Tbsp. arrowroot flour substitute 1/4 cup of tapioca flour
  • 2 Tbsp. nutritional yeast flakes
  • 1/2 Tbsp. lemon juice
  • 1 tsp. garlic salt
  • 1/2 tsp onion granules substitute onion powder
  • 1/2 Tbsp. miso paste optional, substitute 1 tsp. soy sauce
  • 1 tsp. tahini optional, substitute plain hummus
  • 1/2 tsp. ume plum vinegar optional, substitute apple cider vinegar

Black Bean Casserole

  • 2-3 cloves garlic minced
  • 1/2 cup Sweet Onion chopped
  • 1/2 cup red cabbage chopped: optional, but awesome
  • 1 Tbsp. Diced Jalapeno optional, canned okay
  • 1/2 cup green bell pepper chopped
  • 1 can black beans drained and rinsed; or prepare your own from scratch
  • 1/2 cup Sweet Corn
  • 1 tomato, large chopped
  • 2 tsp. lime juice
  • 2 tsp. chili powder
  • 1 tsp. sea salt
  • 1/2 tsp. turmeric
  • 1/2 cup cilantro and/or green onion optional for garnish

Instructions
 

  • Place ingredients for cheese sauce in a high speed blender. Don't worry if you don't have the harder to find ingredients. You can make the substitutions, or keep it simple and taste at the end to see if you need more flavor.
  • Blend cheese sauce ingredients on high for 8-15 minutes, depending on your blender's capacity. Once you see steam, you know you're close. At some point, it will stop bouncing around like a liquid and you'll hear a down-shift in the blender's motor. That's when you know it's done. If you don't have a high speed blender, transfer to a sauce pan and heat on medium low for 8-9 minutes, stirring regularly, until it's thickened.
  • In a skillet, sauce the garlic, onion, cabbage and jalapeno for a few minutes until soft. Add green pepper for another minute or two (don't overcook, color should stay bright green). Add black beans, corn, tomato, lime juice, chili powder, salt and turmeric. Continue to heat as you stir until everything is hot. Remove from heat.
  • Stir in the cheese sauce and garnish with cilantro and green onion. Serve warm.
  • Serving suggestions: Wrap in a tortilla shell or romaine lettuce leaf. Serve with salsa and guacamole. You can also serve over rice or create a taco salad with greens and crumbled tortilla chips. Or keep it simple: grab a spoon and enjoy.

Notes

A word about the optional and substitute ingredients in the cheese sauce:
Here's the thing. Cashew cream is really good, no matter what you do to it. The suggested ingredients create a very specific, mozzarella-esq flavor. I have listed the ingredients in order of importance. If you don't have the miso, tahini or ume plum vinegar, make it without and taste it. Then you can either add more of what you have or try the suggested substitutions.
Also, arrowroot is not gluten free, if that matters to you. Tapioca flour works almost as well. It's not quite as thick, but adding the extra tablespoon brings it darn close.
The vegetable ingredients are optional too. Mix and match, use what you have. It's queso, not complicated. Use your imagination.
Vegan Broccoli Cheddar Soup

Vegan Broccoli Cheddar Soup

Vegan Broccoli Cheddar Soup

My kids love Broccoli Cheddar Soup from Panera (which contains processed cheese, whole milk, cream, butter, flour and fillers). It may be good, but it's not healthy. I reviewed my vegan cheese sauce recipes, researched cheddar flavor and experimented with combinations. The thick and creamy result was taste-tested and approved.
Prep Time 10 mins
Cook Time 15 mins
Total Time 25 mins
Course Main Dish
Cuisine American
Servings 6 Bowls

Ingredients
  

Broccoli Cheddar Soup

  • 2 heads broccoli substitute 1-2 bags frozen broccoli
  • 2-3 carrots
  • 1 Sweet Onion chopped
  • 6 cups veggie broth
  • 1 cup cashews soaked if possible, substitute almonds
  • 14 oz full fat coconut milk
  • 1/4 cup arrow root substitute tapioca flour for gluten free
  • 4-5 garlic gloves
  • 1 Tbsp. apple cider vinegar
  • 1 Tbsp. tomato paste
  • 1 tsp. sea salt
  • 1/4 tsp. smoked paprika
  • 1/4 tsp. turmeric

Optional Ingredients:

  • 1 cup yeast flakes
  • 1/2 Tbsp. miso paste
  • 1 tsp. ume plum vinegar

Instructions
 

  • Separate broccoli florets from the stems. Set aside the florets. Loosely chop the stems and carrots.
  • Add stems and carrots to blender or food processor. Pulse until finely chopped. (You can also add the onions if you don't feel like chopping, or want them more minced.)
  • Place chopped broccoli stems, carrots, chopped onion and veggie broth in a stock pot. Turn on medium heat. Simmer for about 10 minutes, until vegetables soften (You'll cook another 10 minutes after adding the cheddar cream, so don't over-cook).
  • For cream sauce, add cashews, coconut milk, arrow root, garlic, apple cider vinegar, tomato paste, salt, smoked paprika and turmeric to the blender. If you have the optional ingredients, add those as well. I highly recommend all of them. But if you don't keep such things on hand, proceed. The optional ingredients add a subtle depth. You'll appreciate them, but you won't miss them. Blend on high until creamy.
  • Add cream sauce from blender to the veggie broth in the stock pot. Bring to a boil, reduce heat and simmer. Stir continuously and whisk any lumps that form. Soup will thicken in 8-9 minutes.
  • Add broccoli florets about 1 minute before removing from heat. They will soften and turn bright green. Over-cooking will result in pale green, mushy florets. Of course, if that's preferred, let it happen.

Notes

Whenever I cook, I always try to use what I have. I've added cauliflower, greens, peas, corn, cabbage and even zucchini. It all works. 

Vegan Broccoli Cheddar Soup

My kids love Broccoli Cheddar Soup from Panera (which contains processed cheese, whole milk, cream, butter, flour and fillers). It may be good, but it's not healthy. I reviewed my vegan cheese sauce recipes, researched cheddar flavor and experimented with combinations. The thick and creamy result was taste-tested and approved.
Prep Time 10 mins
Cook Time 15 mins
Total Time 25 mins
Course Main Dish
Cuisine American
Servings 6 Bowls

Ingredients
  

Broccoli Cheddar Soup

  • 2 heads broccoli substitute 1-2 bags frozen broccoli
  • 2-3 carrots
  • 1 Sweet Onion chopped
  • 6 cups veggie broth
  • 1 cup cashews soaked if possible, substitute almonds
  • 14 oz full fat coconut milk
  • 1/4 cup arrow root substitute tapioca flour for gluten free
  • 4-5 garlic gloves
  • 1 Tbsp. apple cider vinegar
  • 1 Tbsp. tomato paste
  • 1 tsp. sea salt
  • 1/4 tsp. smoked paprika
  • 1/4 tsp. turmeric

Optional Ingredients:

  • 1 cup yeast flakes
  • 1/2 Tbsp. miso paste
  • 1 tsp. ume plum vinegar

Instructions
 

  • Separate broccoli florets from the stems. Set aside the florets. Loosely chop the stems and carrots.
  • Add stems and carrots to blender or food processor. Pulse until finely chopped. (You can also add the onions if you don't feel like chopping, or want them more minced.)
  • Place chopped broccoli stems, carrots, chopped onion and veggie broth in a stock pot. Turn on medium heat. Simmer for about 10 minutes, until vegetables soften (You'll cook another 10 minutes after adding the cheddar cream, so don't over-cook).
  • For cream sauce, add cashews, coconut milk, arrow root, garlic, apple cider vinegar, tomato paste, salt, smoked paprika and turmeric to the blender. If you have the optional ingredients, add those as well. I highly recommend all of them. But if you don't keep such things on hand, proceed. The optional ingredients add a subtle depth. You'll appreciate them, but you won't miss them. Blend on high until creamy.
  • Add cream sauce from blender to the veggie broth in the stock pot. Bring to a boil, reduce heat and simmer. Stir continuously and whisk any lumps that form. Soup will thicken in 8-9 minutes.
  • Add broccoli florets about 1 minute before removing from heat. They will soften and turn bright green. Over-cooking will result in pale green, mushy florets. Of course, if that's preferred, let it happen.

Notes

Whenever I cook, I always try to use what I have. I've added cauliflower, greens, peas, corn, cabbage and even zucchini. It all works. 

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