BLACK BEAN, CORN, AND RED RICE ENCHILADAS [VEGAN]

Recipe by Kathleen Henry 

Recipe by Kathleen Henry 

INGREDIENTS

Enchilada Sauce:

  • 1 cup  water
  • 1 15 oz.  can of diced tomatoes, undrained
  • 3 Tbsp.  chili powder
  • 2 Tbsp.  tomato paste
  • 3  whole garlic cloves
  • ½ tsp.  onion powder
  • ½ tsp.  kosher salt
  • ¼ tsp.  ground cumin
  • 2 Tbsp.  olive oil
  • 2 Tbsp.  all-purpose flour

Enchiladas:

  • 2 cups  cooked red rice
  • 1 15 oz. can  black beans, rinsed and drained
  • 1 cup  frozen sweet corn
  • ½ cup  chunky salsa
  • 1  package of shredded cheddar vegan cheese (about 2 cups), divided
  • 6  medium sized flour tortillas
  • 6 Tbsp.  vegan sour cream
  • ¼ cup  fresh cilantro, chopped (optional)
  • 1  avocado, sliced
  • 1 fresh tomato, diced

PREPARATION

  1. First, cook your rice according to package to yield 2 cups, if you don’t already have some on hand (I like to make mine in large batches and freeze it for later).
  2. In a blender, add all the enchilada sauce ingredients except for the oil and flour. Blend on high for a couple of minutes until completely smooth.
  3. In a small saucepan, heat the oil over medium-low. Add the flour and whisk well, then add the sauce to the pan and heat over low whisking occasionally. You may need to add a bit of additional water to get the desired consistency. It should be quite thick, but actually flow a little.
  4. In a large mixing bowl, combine the rice, beans, corn, salsa, and 1 ½ cups cheese. Mix well, then add in ½ cup of the sauce and mix again.
  5. Preheat oven to 350 F and coat a 9 x 13 in baking dish with a nonstick cooking spray.
  6. Divide the bean and rice mixture into 6 tortillas, fold into small burritos, and arrange in the baking dish. Cover evenly with the remaining enchilada sauce and bake at 350 F for 25 minutes.
  7. Remove from oven and cover with remaining cheese. Bake for 10 additional minutes, then remove from oven and allow to rest for 5 minutes.
  8. Garnish each enchilada with 1 Tbsp. of sour cream, some cilantro, a few slices of avocado, and diced tomato. Serve hot.

NOTES

Feel free to use any rice you like!

Lentil Salad

This hearty salad makes a complete meal when served on a bed of crisp romaine lettuce.

Makes 8 1-cup servings

Ingredients:

  • 1 cup dry lentils
  • 3 cups boiling water
  • 3 cups cooked brown rice
  • 1/2 cup thinly sliced red onion
  • 1 cucumber, peeled and sliced
  • 2 tomatoes, diced
  • 1/2 cup finely chopped fresh parsley
  • 1/3 to 1/2 cup lime juice
  • 1 tablespoon apple juice concentrate
  • 1 garlic clove, pressed or minced
  • 1/2 teaspoon dry mustard
  • 1 teaspoon paprika
  • 3/4 teaspoon salt

Directions:

  1. Rinse lentils, then add to a pan with boiling water. Cover loosely and simmer until just tender, about 25 minutes. Drain and transfer to a salad bowl. Cool.
  2. When lentils are cool, add cooked rice, onion, cucumber, tomato, and parsley.
  3. In a separate bowl, whisk together lemon juice, apple juice concentrate, garlic, paprika, dry mustard, and salt. Pour over salad and toss to mix.

Per 1-cup serving:

Calories: 195; Fat: 2.9 g; Saturated Fat: 0.4 g; Calories from Fat: 13.2%; Cholesterol: 0 mg; Protein: 8.6 g; Carbohydrates: 35 g; Sugar: 3.2 g; Fiber: 7.3 g; Sodium: 233 mg; Calcium: 37 mg; Iron: 3 mg; Vitamin C: 14.2 mg; Beta-Carotene: 419 mcg; Vitamin E: 0.6 mg

Source: Healthy Eating for Life for Women, by Kristine Kieswer; recipe by Jennifer Raymond, M.S., R.D.

Vegan Raspberry Cake by André Gierlichs (all the way from Krefeld, Germany!)

VEGAN RASPBERRY CAKE

Ingredients:

  • 1  1/4 cup bio whole wheat flour
  • 3 - 4 cups raspberries ( I used a package of 0,5 kg )
  • 1  1/2 teaspoons baking powder
  • 3/4 cup oat milk
  • 1 tablespoon bio vanilla flavouring OR bio vanilla extract
  • 3 tablespoons agave syrup OR maple syrup ( my choice was the agave syrup )

Directions:

  1.   Preheat the oven ( in my case 180 Grad Celsius - I think it is about 350 F abroad ) 
  2.   Blend flour and baking powder in a bowl
  3.   Use a second bowl to whisk milk, vanilla flavouring ( or extract ) and the agave syrup ( or maple syrup )...
  4.   ...and put the resulting mix into the first bowl
  5.   Stir all together by using a hand mixer
  6.   Now you can fill this dough into a baking dish ( I used a round model with a diameter of 20 cm )
  7.   Arrange the raspberries as a topping, but leave just a little space at the edges ( so the cake crust can go up during the baking  process )
  8.  Put the baking dish into the preheated oven ( middle level ) for the length of 45 to 60 minutes

Jill McKeever’s Spinach Tacos

Jill McKeever

Jill McKeever

This recipe comes directly from simplydailyrecipes.com by Jill McKeever. All of Jill's recipes are oil free and loaded with flavor. I really love that she uses a pressure cooker for many of her meals making them quick and simple to prepare. This recipe is a winner!

  • Prep: 10 mins
  • Cook: 10 mins
  • Yields: 4 servings

Ingredients:

  • 2 large potatoes, peeled and 1 inch diced
  • 2 garlic cloves, minced
  • 1 onion, diced
  • one-16 oz bag frozen chopped spinach
  • one-15 ounce can petite diced tomatoes, chipotle or Mexican style
  • 1 tablespoon chili powder
  • 2 teaspoons cumin
  • 1/4 teaspoon chipotle chili powder
  • 1/2-3/4 cup water

Directions

  • Preheat oven to 400 degrees.
  • Place everything in a pressure cooker and cook at high pressure for 2 minutes. At the end of 2 minutes, you will need to do a quick release allowing the cooker to vent and release steam.
  • Pour the vegetable mixture into a colander and drain off the extra liquid.
  • Lay each tortilla around the oven rack shaping the tortillas into a taco. Bake the tortillas in the oven for for 5-10 minutes or until crispy.
  • Fill each tortilla taco with the spinach potato mixture and top with vegan nacho cheese and fresh tomatoes.

EASY MUSHROOM STROGANOFF [VEGAN]

Recipe and Author: Lan Wilson

Recipe and Author: Lan Wilson

This simple mushroom stroganoff will never disappoint. White Button mushrooms are sautéed with onion, garlic, and a splash of white wine and savory sauces. Vegetable broth is slowly poured over the mushrooms once they are tender, followed by flour to create a gravy sauce. You have the option of either stirring the pasta into the pan or dishing out the pasta and topping it with the stroganoff. Either way you do it, a garnish of fresh herbs is a must.

INGREDIENTS:

  • 1 pound White Button mushrooms, stems removed and sliced
  • 1/2 large onion, diced
  • 2-3 cloves of garlic, minced
  • Up to 1 cup of water or vegetable broth
  • 1/2 cup white wine
  • A healthy splash of vegan Worcestershire sauce
  • 1 heaping tablespoon Dijon mustard
  • 1/4 cup vegan yogurt
  • Olive oil
  • 1-2 tablespoon all-purpose flour
  • Smoked paprika, sprinkled liberally
  • Roughly chopped flat leaf parsley, to garnish
  • 1 package noodles, cooked according to package instructions

PREPARATION:

  1. In a large pan over medium-high heat, heat a healthy splash of olive oil. Add the onion and garlic, sauté until fragrant, anywhere from 5-10 minutes. Season with salt.
  2.  Add the mushrooms and sauté. The mushrooms will brown and release a lot of liquid. At this point, cook the noodles according to their package instructions
  3.  Add the white wine and scrape the bottom of the pan to get all the good brown bits. Next, add in the Dijon mustard and a healthy splash of Worcestershire sauce.
  4.  Allow the mixture to reduce down, scraping the pan periodically.
  5.  Spoon a minimum of 1 tablespoon or up to 2 tablespoons flour over the mushrooms. Stir the mushrooms until the flour has been incorporated into the oils/liquid/onions. Slowly add the water or vegetable broth, l at your discretion, depending on how saucy you want the stroganoff to be.
  6.  Allow for the mixture to warm through and thicken.
  7.  Add the coconut yogurt and paprika and stir until fully incorporated.
  8.  By this point, the noodles should be done. The dish can be served with the sauce ladled over the noodles, or the noodles can be added into the pan and mixed through with the mushrooms.
  9.  Garnish with parsley and more paprika.

Veggie wrap

Picture taken in my kitchen.

Picture taken in my kitchen.

This is one of my favorite things to eat for lunch.  It also helps me get more raw vegetables into my diet. 

Ingredients:

  • cucumbers
  • soft tortillas
  • hummus
  • green bell pepper
  • red bell pepper
  • yellow pepper
  • jalapeno pepper
  • banana pepper
  • red onion
  • tomatoes
  • avocado (not all the time)
  • fresh cilantro
  • persimmons when they are in season
  • red wine vinaigrette 
  • spinach leaves

* basically any raw veggie you like *

Directions:

  1. Spread hummus on wrap
  2. Cut all veggies and place them in center of wrap
  3. Add fresh cilantro on top
  4. Add a few dribbles of red wine vinaigrette (totally optional)
  5. Add salt, pepper, and Tony Chachere (salt free) to taste
  6. Roll up wrap and enjoy 

 

To submit a recipe of your own, please click on the link below.

QUINOA CORN EDAMAME SALAD (VEGAN, GF)

Picture taken from my kitchen.

Picture taken from my kitchen.

Author: Linda @ Eating Well, Living Thin.  Recipe type: Salad, Side Dish.  Cuisine: American, Vegan, Gluten-Free

Serves: 4 cups

Ingredients:

  • 2 cups frozen shelled edamame
  • 1 cup frozen corn
  • 1 cup cooked, cooled quinoa (leftover is great)
  • 1 green onion, sliced (just green parts)
  • ½ red sweet bell pepper, diced
  • 2 Tbsp finely chopped fresh cilantro
  • 1 Tbsp fresh lemon juice
  • 1 Tbsp fresh lime juice
  • ¼ tsp salt
  • ¼ tsp chili powder
  • ¼ tsp dried thyme
  • ⅛ tsp fresh ground black pepper
  • dash of cayenne pepper

*Note: this recipe did include oil, however, you do NOT need it!*

Directions:

  1. Briefly boil the edamame and the corn, just until tender. Drain very well and cool completely.
  2. In a large bowl, combine the edamame, corn, quinoa, green onion, red pepper and cilantro.
  3. In a small bowl, whisk together the olive oil, lemon juice, lime juice, salt, chili powder, black pepper, thyme and cayenne until emulsified.
  4. Drizzle mixture over salad mixture and toss to coat. Cover and chill for at least two hours.

Notes:

This recipe is easily adaptable. Feel free to experiment. If cilantro isn’t your thing, try parsley. If you like garlic, add a small clove of garlic (minced) to the dressing mixture. Like a little more heat? Increase the cayenne. The green onion could be swapped for red onion. You get the idea.

I also enjoy this salad served warm rather than chilled.

BON APPETIT!

 

TO SUBMIT YOUR OWN RECIPE, CLICK ON THE LINK BELOW


QUINOA AND BLACK BEANS

*Super quick and easy!*

Picture taken in my kitchen.

Picture taken in my kitchen.

Ingredients:

  • 3/4 cup quinoa, rinsed
  • 1 can of black beans, drained and rinsed
  • 1 can of garbanzo beans, drained and rinsed
  • 1 onion
  • 1 green pepper
  • 1 yellow pepper (optional)
  • 3 cloves of garlic
  • 2 teaspoons of cumin (or to taste preference, I like a lot!)
  • 1/2 teaspoon cayenne pepper
  • salt and pepper (to taste preference)
  • 1 1/2 cup of vegetable broth

Directions:

  1. Saute onion and garlic (no you do NOT need oil to do this, a few drops of vegetable broth will do the trick)
  2. Add vegetable broth
  3. Add quinoa
  4. Add cumin, cayenne pepper, salt and pepper
  5. Bring to a boil, cover, reduce to simmer for 20-25 minutes, or until quinoa has absorbed vegetable broth.
  6. Add black beans and garbanzo beans, stir
  7. Add fresh cilantro on top if you like!

BON APPETIT!

 

TO SUBMIT YOUR OWN RECIPE, CLICK ON THE LINK BELOW.

VEGAN CHILI

* This is by far my most favorite vegan chili in the world!! And it is so easy to make!*

Ingredients:

  • 4 medium zucchini, chopped
  • 2 medium onions, chopped
  • 1 medium green pepper, chopped
  • 4 garlic cloves, minced
  • 2 cans (28 ounces each) Italian stewed tomatoes, cut up
  • 1 can (15 ounces) tomato sauce
  • 1 can (15 ounces) pinto beans, rinsed and drained
  • 1 can (15 ounces) black beans, rinsed and drained
  • 1 jalapeno pepper, seeded and chopped
  • 1/4 cup each minced fresh cilantro and parsley
  • 2 tablespoons of chili powder
  • 2 packets of splenda or truvia
  • 2 teaspoons of salt, or to your flavor preference
  • 3 teaspoons of ground cumin, or to your flavor preference

Tip - I use a chopper to cut all my veggies. It saves a tremendous amount of time and the pieces all come out the same size. I bought mine at Bed Bath and Beyond. We are best friends!

Directions:

  1. In a Dutch oven, saute zucchini, onions and peppers until tender (no you do NOT need oil!).
  2. Stir in tomatoes, tomato sauce, beans, jalapeno, and seasonings.
  3. Bring to a boil over medium heat.
  4. Reduce heat, cover and simmer 30 minutes or until heated through, stirring occasionally. 

BON APPETIT!

 

TO SUBMIT YOUR OWN RECIPE, CLICK ON THE LINK BELOW.


BLACK BEANS AND RICE IN A CROCKPOT

CROCKPOT - BLACK BEAN MEXICAN DELICIOUSNESS! 

Transforming to a hole foods plant-based (vegan) lifestyle can be challenging in the beginning until you learn what's on the yes list and what's on the no list, especially if you are not a fan of cooking or don't have a lot of time to prepare meals because you work full time, you have kids, etc...

My crockpot (slow cooker) has become my absolute BEST FRIEND on this journey!  If you don't have one, it is an extremely wise investment!  Here's an easy crockpot meal I absolutely love!  

Ingredients:

  • 1 bag of dry black beans
  • 1 bag of pinto beans
  • 1 jalapeno, chopped
  • 1 green bell pepper, chopped
  • 1 white onion, chopped
  • 1 red pepper, chopped (optional)
  • 1 32 oz box of vegetable broth
  • 2 cloves of garlic
  • ground cumin (to taste, I put A LOT because I love the flavor)
  • salt and pepper to taste
  • Tony chachere - salt free (to taste)
  • 2 fresh bay leaves
  • fresh cilantro

Directions:

  • Throw all ingredients into crockpot, set to low
  • Add vegetable broth and fill the rest of the crockpot up with water until beans are fully submerged
  • Don't add fresh cilantro until ready to serve, sprinkle on top of meal.

Notes:  This meal is best when it cooks on low overnight and throughout the next day.  When you get home from work, dinner is already ready!

  • I enjoy this served over yellow rice with some salsa and refried beans on the side!  You can also make some cashew sour cream if you like!  Here's the recipe for that!!

THE BEST DAMN VEGAN SOUR CREAM

This vegan sour cream needs only 5 ingredients and less than 10 minutes. It's the perfect topping for all your Mexican dishes or anywhere else you would normally enjoy dairy sour cream.

* Author: Savanna @ glutenfreeveganpantry.com   (Serves: 2 cups)

Ingredients:

  • 1 cup raw cashews, soaked overnight
  • ¼ cup + 2 Tbsp fresh lemon juice
  • ¼ tsp sea salt
  • 1 tsp nutritional yeast
  • ½ cup water

Directions:

  1. Place all ingredients into your blender (I used my Vitamix)
  2. Blend on high for 5-7 minutes, scraping down the sides as needed, until very smooth and creamy.
  3. Transfer to a mason jar or other airtight container.

Notes:

The best damn vegan sour cream can be stored in your fridge for 1-2 weeks.

 

TO SUBMIT YOUR OWN RECIPE, CLICK ON THE LINK BELOW.