Restaurant Style Vegan Refried Beans

• 3 cups pinto beans
• 6 cups water
• 1 large white or yellow onion, roughly chopped
• 1 Tbsp cumin
• 2 tsp garlic powder
• 2 tsp vegetable bouillon

Combine all ingredients in an Instant Pot. Pressure cook on high for 40 minutes. Blend with an immersion blender until smooth. 

If beans are too watery, switch the IP over to saute mode and stir constantly while excess water evaporates.

Black Bean Burgers

Makes 4 burgers

• 120 grams dry black beans 
• 65 grams basmati rice + 3/4 cup water
• 1 large carrot
• 1/2 red onion
• 2 Tbsp flaxmeal
• 2 Tbsp oat flour*
• 1 Tbsp paprika
• 1 1/2 tsp chili powder
• 1 tsp salt

Add black beans and some water in an instant pot and cook on high pressure for 40 minutes. When done, strain and rinse the beans and set aside. 

Add rice and 3/4 cup water to the instant pot and cook using the rice button (12 minutes, low pressure). When done, release steam and remove lid.

Meanwhile, grate or pulse in a food processor the carrot and onion. Transfer veggies to the pot with the rice. Add in all remaining ingredients, including the cooked black beans. Using a potato masher, mash the mixture until about 2/3rds of the beans have been mashed. 

Preheat oven to 350 degrees. On a parchment paper lined baking sheet, form mixture into equal sized patties that are about 3/4ths of an inch thick. Bake for 30 minutes, flip, then bake for an additional 15-20 minutes.

*to make oat flour, blend oats in a blender or food processor until ground. 

Black Bean Soup

• 1 pound dry black beans
• 2 Tbsp olive oil
• 1 yellow onion, diced
• 2 stalks celery, chopped
• 1 large carrot, diced
• 1 bell pepper, diced
• 2 tsp minced garlic
• optional: 1 jalapeno, seeded and diced
• 1 tsp salt
• 1 tsp pepper
• 2 Tbsp cumin
• 4 cups water
• 4 tsp vegetable bouillon
• optional toppings: tortilla chips, avocado, jalapeno slices, fresh cilantro, shredded cheese

To start, cook the black beans with plenty of water in the Instant Pot (I.P.) for 40 minutes on high pressure. When done: drain, rinse, and set aside.

Using the I.P. on the sauté setting, add oil, onion, celery, carrot, and bell pepper and cook until browned. Add garlic, jalapeño (optional), and spices and continue cooking for a minute longer. Turn off sauté mode and add water, vegetable bouillon, and the cooked beans. Place lid on I.P., close vent, and cook on high pressure for 5 minutes. Once done you may quick release the pressure. Transfer about 2/3rds of the soup to a blender and blend until smooth. Return to the pot and stir. 

Serve topped with chips, avocado chunks, or whatever else you'd like!

Enchilada Rice

• 60 grams dry black beans (yields one cup cooked)
• 1 red onion, diced
• 1 cup diced bell pepper
• 1 Tbsp olive oil
• 1 Tbsp minced garlic
• 1 tsp salt
• 1 tsp cumin
• 1 tsp chili powder
• 1 tsp pepper
• 1 can diced tomatoes
• 1 cup tomato sauce
• 270 grams uncooked rice
• 2 cups water
• -optional: 1/2 cup shredded cheddar cheese

Earlier in the day, cook the black beans along with some water in the Instant Pot (I.P.) on high pressure for 40 minutes. Drain, rinse, and set aside.

Using the I.P. on sauté setting, cook onion and bell pepper in the olive oil until onions start to brown. Add in garlic and spices and continue sautéing for about a minute. Turn off sauté mode then add in tomatoes, tomato sauce, rice, and water. Place lid on I.P., close vent, and set to cook on high pressure for 12 minutes. Once done, quick release the pressure, stir in the black beans that were set aside, then transfer to a cast iron skillet. Top with a handful of shredded cheddar cheese then bake in the oven at 400 degrees for 20-25 minutes. Serve with your favorite taco toppings. 

Instant Pot Madras Lentils

• 1 yellow onion, diced
• 1 tsp minced garlic
• 1 Tbsp oil
• 2 tsp chili powder
• 1 1/2 tsp salt
• 1 tsp cumin
• 1 tsp garam masala
• 1/2 tsp turmeric
• 1/2 tsp ground ginger
• 1/2 tsp curry
• 3 cups water
• 1 can diced tomatoes
• 1 cup dried lentils
• 1/3 cup dried kidney beans

Cashew cream (optional)

• 1/2 cup raw cashews
• 1/2 cup water

Add onion, garlic and oil to the instant pot and sauté until onions are browned. Add spiced and continue cooking for one minute. Add remaining ingredients then pressure cook for 40 minutes.

To make cashew cream, blend cashews and water together until smooth. Stir cashew cream into the lentil dish once done. 

Serve alone as a stew or alongside rice or quinoa as a curry. 

Make-Ahead Asian Noodle Bowls

Well worth the 20 minute prep-time as this recipe results in FOUR delicious and healthy lunches/dinners that are ready-to-eat. Keeps in the fridge for up to 4 days.

• 4 oz thin spaghetti noodles OR 1 small sweet potato, peeled & spiralized
• 1 large zucchini, spiralized
• 2 large carrots, grated with a box grater
• 1 large bell pepper (or 4 mini), sliced
• 2-3 green onions, sliced
• 2 cups garbanzo beans (cooked from 135g dry, drained and rinsed)
• optional: avocado (add before serving)

Sauce

• 64 grams (1/4 cup) almond butter
• 3 Tbsp rice vinegar
• 2 Tbsp soy sauce
• 1 Tbsp sesame oil
• 1 Tbsp maple syrup
• 1 tsp lime juice
• 1/2 tsp ginger powder
• 1/2 tsp garlic powder
• optional: 1/2 tsp red pepper flakes

IF USING SPAGHETTI: Bring a pot of water to boil and cook spaghetti noodles for 7 minutes. Drain then rinse with cold water.

IF USING SWEET POTATO: Heat a large frying pan over medium-high heat. Once hot, add sweet potato noodles and enough water to prevent sticking. Toss frequently, adding more water when sticking occurs. Cook for 5-7 minutes then remove from heat and rinse under cold water to stop the cooking process. 

Line up 4 food containers with lids. Into each, neatly place a quarter of the spaghetti, sweet potato noodles, zucchini noodles, grated carrot, sliced bell pepper, chopped green onion, and 1/2 cup of garbanzo beans. 

In a medium sized mixing bowl, whisk together sauce ingredients. Divide into 4 small jars with lids. 

Store everything in the fridge! To enjoy, pour sauce into the container of veggies/noodles and stir until evenly coated. 

Vegan Chili with TVP

• 500 grams dried beans of your choice + water
• 28 oz diced tomatoes
• 6 cups water
• 3 Tbsp chili powder
• 1 Tbsp cumin 
• 1 Tbsp dried oregano
• 1 Tbsp paprika
• 2 tsp granulated garlic
• 1 1/2 tsp salt
• 2 vegetable bouillon cubes, crushed
• 2 carrots, chopped
• 1 onion, chopped
• 1/4 c. banana pepper rings
• 1 1/2 c. TVP 

Cook beans in water in an instant pot on high pressure for 30 minutes. Allow pressure to release naturally. Drain, rinse, and return beans to the instant pot. Add all remaining ingredients then replace lid and cook on high pressure for 12 minutes. 

Hummus

• 1 quart garbanzo beans (cooked from 270 grams dry), drained and rinsed
• 64 grams tahini, well stirred
• 1/4 cup lemon juice
• 1/4 cup water
• 2 cloves garlic
• 2 Tbsp olive oil
• 1 tsp salt

Combine all ingredients in a blender and blend until smooth. 

Chickquin Patties

Makes 12 chickquin patties!

• 270 grams chickpeas + water
• 90 grams quinoa + 1 cup water
• 120 grams corn flakes, pulsed in food processor
• 2 carrots, pulsed in food processor
• 1/2 onion, pulsed in food processor
• 1/3 cup nutritional yeast
• 2 tsp salt
• 2 tsp paprika
• 2 tsp garlic
• 1 tsp turmeric
• 1 tsp dried dill
• 1/2 tsp rosemary
• 1/2 tsp thyme
• 1/2 tsp sage
• 120 grams vital wheat gluten

Using the pot-in-pot method with an Instant Pot, set a glass bowl or jar that has about a 4 cup capacity inside the stainless steel pot. Inside the glass bowl/jar, add 90 grams quinoa and 1 cup of water. Around the glass bowl/jar (in the stainless steel pot itself), add chickpeas and a few cups of water. Put the lid on the Instant Pot and pressure cook on high for 40 minutes.   

Meanwhile, using the food processor, pulse corn flakes then transfer to a small bowl and set aside. Next pulse carrots and onion and transfer to a large mixing bowl. Add in nutritional yeast and all spices (everything but the vital wheat gluten). 

Once the Instant Pot is finished, add cooked quinoa to the large bowl. Strain garbanzo beans then transfer to the food processor and blend until smooth. Transfer mashed beans to the large bowl. Add in vital wheat gluten then stir until it comes together. Knead mixture with your hands for 3-5 minutes.

Form chickquin patties by placing a 4" round cookie cutter on a baking sheet lined with parchment paper. Sprinkle one tablespoon of ground corn flakes (from the small bowl) into the cookie cutter then pack chickquin mixture into the cookie cutter on top of the corn flakes. Finish each patty by sprinking additional ground corn flakes on top then press the corn flakes into the patty. Bake at 350 for 40 minutes, flipping half way through. 

FREEZING: Allow patties to cool to room temperature before freezing (I like to wrap each patty individually in freezer paper then place all the wrapped patties into a gallon sized zip top bag). To cook from frozen, microwave for 4-5 minutes, flipping half way through. 

Vegan Sloppy Joes

Makes enough for 4-5 sandwiches. Feel free to double the recipe as it freezes well

• 90 grams dry green lentils + 1 cup water
• 1/2 yellow onion
• 4 oz white mushrooms
• 2 carrots (optional)
• 1 bell pepper (optional)
• 180 grams ketchup
• 10 grams yellow mustard
• 12 grams brown sugar
• 1 tsp garlic
• 1 pint chickpeas (cooked from 135g dry), drained and rinsed

In a small pot with lid, combine lentils and water and bring to a boil. Immediately reduce heat to the lowest possible setting. DO NOT LIFT LID UNTIL COMPLETELY DONE. Allow to cook for 15-20 minutes until all water appears to have been absorbed then shut off and remove from heat.

Pulse veggies in a food processor until finely chopped. Transfer to a large pan with a lid and saute over medium heat until onions are translucent. If veggies start to stick, add a little water. Stir in remaining ingredients along with cooked lentils. 

Serve on bread of your choice. 

Vegan Taco Filling

use on tacos or nachos! Freeze leftovers to make an easy dinner for later.

• 180 grams dry quinoa
• 2 cups water
• 1 yellow onion
• 2 bell peppers (or 6-8 mini bell peppers)
• 2-4 cloves garlic
• 1 large carrot
• 4-6 white mushrooms
• optional: 1 jalapeño
• 1 quart black or pinto beans  (cooked from 240g dry)
• 2 Tbsp chili powder
• 1 tsp cumin
• 1 tsp paprika
• 2 Tbsp lime juice
• 2 Tbsp soy sauce

In a small pot with lid, combine quinoa and water and bring to a boil. Immediately reduce heat to the lowest possible setting. DO NOT LIFT LID UNTIL COMPLETELY DONE. Allow to cook for 15-20 minutes until all water appears to have been absorbed then shut off and remove from heat.

Meanwhile, chop all veggies in a food processor then transfer to a large pan. Cook veggies, adding a little water if necessary to prevent sticking. Add beans to the veggies along with all remaining ingredients. Mash slightly with a fork or potato masher, leaving some of the beans whole. 

Stir the cooked quinoa into the bean/veggie mixture. Serve on tortillas or chips along with desired toppings: avocado, salsa, shredded lettuce, queso, etc.

Texas Caviar

• 1 pint black beans (cooked from 120g dry), rinsed and drained
• 1 pint black eyed peas  (cooked from 120g dry)
• 1 red bell pepper, diced
• 1 green bell pepper, diced
• 1/2 red onion, diced
• 2 green onions, chopped
• 1 cup corn
• 1 cup cherry tomatoes, quartered
• 1 1/2 Tbsp lime juice
• 1 Tbsp olive oil
• 1 Tbsp apple cider vinegar
• salt to taste

Combine all ingredients and mix well. Refrigerate overnight before serving. 

Vegan Sweet Potato Burgers

• 1 large sweet potato
• 1 pint garbanzo beans (cooked from 135g dry, rinsed and drained)
• 40 grams oats
• 2 Tbsp plant-based milk
• 2 Tbsp ketchup
• 1 Tbsp nutritional yeast
• 2 tsp paprika
• 1 tsp cumin
• 1 tsp garlic powder
• 1 tsp onion powder
• 1/2 tsp liquid smoke
• 1/2 tsp salt

Cook whole sweet potato in the microwave for 6-8 minutes until fork tender. Carefully cut the sweet potato in half length-wise then use a spoon to scrape the insides away from the skin. Transfer sweet potato to a food processor and add all remaining ingredients. Pulse until combined.

On a baking sheet lined with a silicone baking mat, form mixture into 5 patties. Bake at 400 degrees for 25-30 minutes, flipping half way through.

Once done, remove from oven and allow to cook for 10 minutes before serving. Serve with toppings of your choice.

Vegan Falafel

Makes 5 falafel patties, each containing: 100 calories, 10 grams fiber, 5 grams protein.

• 1 pint (cooked from 135 grams dry) chickpeas, rinsed and drained
• 16 grams peanut butter
• 1 grated carrot
• 1/4 red onion, diced small
• 1/4 bunch parsley, chopped (optional)
• 1 tsp coarse salt
• 1 tsp cumin
• 1 Tbsp lemon juice

Preheat oven to 400 degrees.

Mash chickpeas and peanut butter together in a large bowl. Add in remaining ingredients and stir until combined. 

Form into 5 patties and place onto a baking sheet lined with a silicone baking mat. Bake for 30 minutes, flipping half way through. 

Serve on pita (or homemade naan) with tzatziki (greek yogurt or sour cream mixed with a little dried dill and lemon juice), lettuce, cucumber slices, tomato, kalamata olives, red onion, and feta.

Vegan Baked Flautas

• 1 tsp olive oil
• 1/2 yellow onion, diced
• 2 tsp chili powder
• 3/4 tsp cumin
• 2 tsp garlic powder
• 1/2 tsp salt
• 1 quart pinto or black beans (cooked from 240 grams dry), rinsed and drained
• 1 (4 oz) can mild green chiles
• 1 tbsp lime juice
• 1 cup fresh or frozen sweet corn
• 12 flour tortillas
• cooking spray (oil in an oil mister bottle)

Preheat oven to 400 degrees. Line a baking sheet with a silicone baking mat (or parchment paper)

Heat oil in a medium-sized frying pan over medium heat. Cook onion until it starts to brown. Add chili powder, cumin, salt, and garlic and good another 30 seconds then turn off the heat.

In a large bowl, combine beans, chiles, and lime juice. Mash using a potato masher or fork until smooth. Add in corn and the sauteed onions and stir.

Warm tortillas in the microwave then fill the tortillas one at a time with about 2 tablespoons worth of filling, spreading the filling in a line down the middle of the tortilla. Roll it up then place it seam side down on your baking sheet. Repeat until all tortillas are filled and placed on the baking sheet. Be sure to keep about an inch of space between each flauta.

Lightly coat the flautas with cooking spray and bake for 10 minutes, turn them over, then bake for an additional 5-7 minutes. Serve with lettuce, salsa, and/or sour cream.

Smoked Almond and Chickpea Sammies

Makes 5-6 sandwiches

Entire batch (minus bread and sandwich toppings) contains:
740 calories
56 grams fiber
39 grams protein
31% vit C
32% calcium
39% iron

• 42 grams almonds
• 1 stalk celery, diced
• 1/4 red onion, diced
• 1 pint cooked garbanzo beans (cooked from 135g dry), rinsed and drained
• 1/2 avocado (cube remaining avocado and store in an air-tight container coated with lime juice)
• 1 1/2 tbsp lemon juice
• 1/2 tsp liquid smoke
• 1 tsp dried dill
• 1/2 tsp hot sauce of your choice (optional)
• 1/4 tsp salt
• ground pepper to taste
• 2 tsp nutritional yeast
• toppings: dijon mustard, lettuce, and tomato

Chop almonds in a food processor then transfer to a bowl. Add onion and celery to the food processor and chop until desired chunkiness is achieved, then transfer to bowl of almonds. Combine chickpeas, avocado, lemon juice, liquid smoke, and spices the food processor and pulse until desired consistency is reached. Transfer to the bowl and stir/fold to combine

Spoon mixture onto of toast and top with dijon mustard, lettuce, and tomato.

Vegetarian Taco Soup

• 8 cups water
• 288 grams 10-bean soup mix (mix of 10 kinds of dried beans)
• 1 (14 oz) can diced tomatoes
• 1 yellow onion, diced
• 1/2 tsp cumin
• 1/2 tsp garlic powder
• 1/4 cup taco seasoning (or 1 packet)
• 1 tbsp ranch seasoning
• 1 tsp salt

Put all ingredients in a slow cooker and cook on low for 10 hours or high for 7. 

Garbanzo Tomato Pasta Soup

Entire batch contains 850 calories, 45 grams of protein, and 56 grams of fiber. Serves 4. 

• 4 cups vegetable broth
• 56 grams pasta shells
• 1 yellow onion, chopped
• 2 cloves garlic, minced
• 1 (28 oz) can diced tomatoes
• 1 pint cooked garbanzo beans (cooked from 135g dry), rinsed and drained
• 1/2 tsp dried basil
• 1/2 tsp oregano
• 1/2 tsp salt
• 1/4 tsp pepper

In a medium pot, bring vegetable broth to a boil. Add pasta and cook for 10 minutes (al dente). Meanwhile in a frying pan over medium heat, saute onion and garlic in a little water to prevent sticking. Once done both are done, add onions and garlic to the pot with broth and pasta. Add to the pot the tomatoes, beans, and spices. Simmer an additional 5 minutes then serve.

Hummus and Avocado Spring Rolls with Peanut Sauce

Spring Rolls

• 1/4 head cabbage, shredded
• 2 carrot, peeled and shredded
• 2 mini red bell peppers, seeded and cut into 10 strips
• 2 avocadoes: peeled, halved, and each cut into 10 slices (5 per half, 20 pieces of avocado total)
• 1 tbsp lime juice
• 2 cups hummus
• 1 (8oz) package rice noodles
• 1 tbsp soy sauce
• 20 spring roll wrappers

Peanut Sauce

• 96 grams (6 tbsp) creamy peanut butter
• 180 grams (3/4 cup) hoisin sauce
• 115 grams (1/2 cup) lime juice
• 1/4-1/2 tsp cayenne pepper

On a plate, arrange shredded cabbage, shredded carrots, and bell pepper strips. Place sliced avocado in a bowl and cover with 1 tbsp lime juice to prevent browning.

In a medium pot, boil rice noodles according to the packaged directions. Drain, rinse with cold water, then drain once more. Apply some pressure to the noodles while draining to squeeze out as much water as possible. Transfer noodles to a bowl and toss with 1 tablespoon soy sauce. 

Pour approximately a half cup of warm water on a dinner plate then one at a time, soak a spring roll wrapper for approximately 10 seconds, rubbing while it soaks. Turn the wrapper over and do the same for the other side. Move the wrapper to a clean work surface such as a small cutting board. Spoon about 2 tablespoons of hummus onto the center of the wrapper then top with some noodles, cabbage, carrot, a strip of bell peppers, and avocado. Roll like a burrito (top down first, then sides, then roll down) then wrap in a small square of plastic wrap. Repeat the process until all 20 spring rolls have been made and wrapped.

For the peanut sauce, whisk all ingredients together until smooth. Serve sauce along side spring rolls.

Taco Salad with Cilantro-Lime Dressing

Salad: really, feel free to add or omit any vegetables you'd like!

• 4 corn tortillas
• 6 cups chopped salad greens
• 1.5 cups cucumber, seeded and chopped
• 1.5 cups tomato, seeded and chopped
• 1 pint cooked black beans, rinsed and drained
• 1 pint cooked pinto beans, rinsed and drained
• 1 (15 oz) can corn
• 4 green onion, sliced
• 1 avocado, cubed

Dressing: entire batch contains 780 calories, 60 grams protein, and 32 grams fiber and is enough for 4  huge salads

• 1 pint cooked garbanzo beans, rinsed and drained
• 1 (4 oz) can diced green chilies
• 2 bunches cilantro
• 1 bunch parsley
• 64 grams (1/4 cup) peanut butter
• 2 tbsp soy sauce
• 1 tsp chili powder
• 1/4 tsp red pepper flakes
• 1 clove garlic, peeled
• juice of one lime

Cut tortillas into thin strips. Arrange on a cookie sheet and bake in the oven for 3-5 minutes until crispy.

Layer lettuce, cucuomber, tomatoe, beans, and corn in a large serving dish.

In a food processor, blend all dressing ingredients.

To serve, place tortilla strips over the layered salad and if serving immediately, drizzle with dressing. Leftover dressing can be kept in the fridge for 4-6 days.