Vegan Tortilla Soup

• 240 grams dried black beans
• 1/2 cup raw cashews
• 1 large gold potato, peeled and cubed
• 1-2 carrots, peeled and chopped
•  2 Tbsp oil
• 1 yellow onion, diced
• 1 tsp minced garlic
• 6 c. vegetable broth (6 cups water + 2 Tbsp vegetable bouillon)
• 2 (15oz) can diced tomatoes
• 1 (15 oz) can green enchilada sauce
• 1/3 cup nutritional yeast
• 1 cup masa flour
• 1/2 tsp cumin
• 1 cup frozen corn
• 1 bunch cilantro, chopped

1. In an instant pot, add dried beans and fill the pot with about a quart of water. Using the pot-in-pot method (floating a heat-safe bowl on top of the beans), add cashews, potato, and carrot. Cover with a few cups of water. Seal the instant pot and cook on high pressure for 40 minutes. Veggies and cashews will be over-cooked but they'll be blended. When done, drain and rinse veggies/cashews then set aside. Drain and rinse beans and set aside. Keep separate.

2. Using the instant pot, saute onion and garlic in the oil. When done, add vegetable broth, tomatoes, enchilada sauce, nutritional yeast, masa flour, and cumin. Add cooked veggies and cashews. Use an immersion blender and blend until smooth. 

3. Add corn, chopped cilantro, and cooked beans. Heat through and serve.

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. 

TVP taco "meat"

• 1 cup TVP
• 1 cup water
• 2 Tbsp taco seasoning
• 1 tsp salt

Combine all ingredients in a saucepan and let sit for 5 minutes. Turn on heat then cook until hot.

Vegan Queso

• 1 small yukon gold potato, peeled and diced (choose one weighing between 160-175 grams)
• 1 medium carrot, peeled and chopped (40-50 grams)
• 1/4 yellow onion (50 grams)
• 64 grams raw cashews
• 1 cup water (veggie cooking water)
• 2 Tbsp nutritional yeast
• 1 Tbsp lemon juice
• 1 tsp salt
• 1 tsp chili powder
• 1 tsp cumin
• 1/2 tsp garlic powder

In a small pot, boil vegetables until fork tender. 

In a blender, combine cashews and water. Blend for 1-2 minutes until completely smooth. Add remaining ingredients including the boiled vegetables (drain first) and blend once more. Serve with chips or use with tacos.

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.

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.

Vegan Tortilla Soup

Entire batch, not including toppings, contains:
950 calories
63 grams fiber
39 grams protein

Serves 4-6

• 1 yellow onion, diced small
• 1 carrot, diced small
• 1 bell pepper, diced small
• 4 cloves garlic, minced
• 2 tsp cumin
• 2 tsp dried oregano
• 2 tsp chili powder
• 1/2 tsp salt
• 1 (14.5 oz) can diced tomatoes
• 66 grams (1/4 cup) tomato paste
• 1 cup frozen sweet corn
• 4 cups vegetable broth
• 1 tbsp lime juice
• 6 corn tortillas, cut into 1" squares
• 1 pint cooked chickpeas

Suggested toppings:

• chopped cilantro, cubed avocado, and/or minced jalapeno

In a large stock pot, saute the onions in a little water to prevent sticking until translucent. Add in carrot and bell pepper and continue cooking until golden brown. Add garlic and spices and cook another 30 seconds. Add in diced tomatoes, tomato paste, corn, broth, and lime juice.

Transfer about half of the soup to a blender and blend until relatively smooth. Return to the pot and add in chickpeas. Cook until carrots are tender.

Add in tortilla squares (reserving a few squares as topping) and garbanzo beans and allow to simmer covered for 30 minutes. 

Spoon into bowls and serve with toppings of your choice.

Vegan Breakfast Tacos

• collard greens
• sweet potato
• black beans, drained and rinsed
• salsa
• corn tortillas 

In a shallow, covered saucepan, cook collard greens over medium-low heat in a little water to prevent sticking. Keep covered and stir occasionally. Add more water if needed and season with a little kosher salt.

Meanwhile, microwave a whole sweet potato until it can easily be cut in half (about 6 minutes depending on the size). After cutting the semi-cooked sweet potato in half, microwave again cut side up for an additional 4 minutes (or more depending on side). Sweet potato can be baked in the oven but this takes a lot longer.

Warm your corn tortillas for a few seconds in the microwave. Scoop out cooked sweet potato and smear onto the tortillas. Top with cooked collard greens, black beans, and salsa.

Salsa

Makes about 6 quarts

• 8 pounds roma tomatoes, peeled
• 3/4th pound jalapeños, seeded
• 1 bunch cilantro
• 1 red onion, quartered
• 1 yellow onion, quartered
• 1 white onion, quartered
• 2 tbsp garlic powder
• 1 1/2 tbsp salt
• 1 1/2 tsp cumin
• 1/4 cup lemon juice

Fill your water bath canner with water and set over high heat.

Bring a large pot of water to boil on the stove. Pierce roma tomatoes with a sharp knife then peel by dropping several of them into the water at a time. Allow to boil for a minute then transfer boiled tomatoes to a bowl of ice water. Peel should come off easily.

Place peeled tomatoes (a few at a time) in a food processor and pulse, some batches until smooth and others until chunky. Transfer to a stock pot and set over medium heat. 

Pulse jalapeños, cilantro, and onions in the food processor until desired consistency has been reached. Transfer onion/pepper mixture to the stock pot with tomatoes. 

Add in spices and lemon juice and stir well.

Once water in water bath is boiling and salsa is simmering, carefully spoon salsa into hot and clean mason jars. Top with lid and screw band on until finger tight. DO NOT OVER TIGHTEN.

Carefully lower jars into the boiling water. Water should be 1 inch above top of jars. Remove or add water if necessary. Bring water back up to a boil then allow jars to process for 15 minutes. 

Shut off heat and carefully remove jars with a jar lifter. Allow to cool to room temperature before checking the seals.

Healthy Creamy Jalapeño Dip

Entire batch contains 360 calories

• 2 c. fat free greek yogurt
• 3 tbsp ranch seasoning (or one 1oz packet)
• 2 jalapeño peppers, seeded 
• 2 cloves of garlic
• 1 bunch cilantro
• 1 Tbsp lime juice

Combine all ingredients in a food processor and blend until smooth. Serve with tortilla chips or fresh veggies.