Creamy Veggie Soup

• 2 cups cooked great northern beans (cooked from 120 grams dry)
• 1 Tbsp olive oil
• 1 yellow onion, diced
• 2 tsp minced garlic
• 2 carrots, chopped
• 2 potatoes, diced
• 2 stalks celery, chopped (optional)
• 2 cups fresh green beans, cut into 2" lengths (optional)
• 2 tsp vegetable bouillon
• 2 cups water
• 1 Tbsp dried parsley
• 2 cans cream of celery soup
• fresh ground pepper

1. Cook great northern beans in the instant pot (IP) on high pressure for 30 minutes. Drain, rinse, and set aside.

2. Using the saute setting on the IP, saute onions and garlic in the olive oil until fragrant. 

3. Add carrots, potatoes, celery, green beans, vegetable bouillon, water, and parsley. Secure the lid on the IP and pressure cook on high for 8 minutes. 

4. Once done, stir in cream of celery soup and serve!

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. 

Orange Chick'n Stir Fry

• half batch seitan cutlets (recipe below), sliced
• 1 Tbsp toasted sesame oil

sauce

• 1 cup high pulp orange juice
• 1/4 cup agave nectar
• 3 Tbsp soy sauce
• 2 Tbsp mirin
• 4 tsp cornstarch (or arrowroot flour or tapioca flour)

veggies

• 1 Tbsp toasted sesame oil
• 1 cup thinly sliced shallots
• 1 red bell pepper, thinly sliced
• 2 tsp minced ginger
• 1 1/2 tsp minced garlic
• 1 can green beans

rice (180 grams basmati + 2 cups water, cooked in an Instant Pot or stovetop*)

Preheat a large pan over medium-high heat and add 1 Tbsp oil and sliced seitan cutlets. Cook until lightly browned. Transfer to a bowl then set aside.

Meanwhile, whisk together all sauce ingredients in a mixing bowl and slice shallots and bell pepper.

Using the same pan the seitan was cooked in, saute shallots and bell pepper in 1 Tbsp oil until lightly browned. Add ginger and garlic and saute for an additional minute. Add in green beans, sauce, and cooked seitan and cook until sauce thickens and darkens (5-8 minutes).

Serve over rice.

*How to cook rice perfectly on the stove. Add rice and water to a small pot with lid and set over high heat. Once it begins to lightly boil, reduce heat to the lowest possible setting. Continue cooking until all water as been absorbed (about 15-20 minute). DO NOT LIFT LID UNTIL DONE.

Seitan Cutlets

• 300 grams vital wheat gluten
• 1/4 cup nutritional yeast
• 4 tsp garlic powder
• 4 tsp onion powder
• 2 tsp salt
• 1 tsp fresh ground pepper
• 2 Tbsp soy sauce
• 1 3/4 cup water
• 2 tsp vegetable OR "no-chicken" bouillon

Marinade

• 2 cup water plus 1 tsp "no-chicken" bouillon 

Combine dry ingredients in a mixing bowl and stir. Add soy sauce, water, and vegetable bouillon then stir once more until ingredients are incorporated. Knead mixture for a couple minutes until elastic.

Cut seitan dough into 8 equal pieces then flatten them into cutlet shapes. Place seitan cutlets onto a baking sheet lined with parchment paper. Bake at 350 degrees for 20 minutes, flipping half way though.

Once baked, place seitan cutlets into a shallow, wide dish that has a lid. Pour marinade over and, once cool, move the dish to the fridge, allowing to set over night.

Fried Chick'n

Buffalo chick'n sliders (see bottom of post)

Seitan Cutlets

• 300 grams vital wheat gluten
• 1/4 cup nutritional yeast
• 4 tsp garlic powder
• 4 tsp onion powder
• 2 tsp salt
• 1 tsp fresh ground pepper
• 2 Tbsp soy sauce
• 1 3/4 cup water
• 2 tsp vegetable OR "no-chicken" bouillon

Marinade

• 2 cup water plus 1 tsp "no-chicken" bouillon 

Combine dry ingredients in a mixing bowl and stir. Add soy sauce, water, and vegetable bouillon then stir once more until ingredients are incorporated. Knead mixture for a couple minutes until elastic.

Cut seitan dough into 8 equal pieces then flatten them into cutlet shapes. Place seitan cutlets onto a baking sheet lined with parchment paper. Bake at 350 degrees for 20 minutes, flipping half way though.

Once baked, place seitan cutlets into a shallow, wide dish that has a lid. Pour marinade over and, once cool, move the dish to the fridge, allowing to marinade over night.

Frying

• bowl #1: 1/2 cup flour + 1 Tbsp nutritional yeast + 1/2 tsp salt + 1/2 tsp garlic powder
• bowl #2: 1/2 cup plant-based milk
• bowl #3: 1 cup corn flakes, pulsed in a food processor

Heat some oil in a large frying pan. Remove each seitan cutlet once at a time from the marinade then dip into bowl #1, then bowl #2, then bowl #3, then back into bowl #1. Set aside and repeat with all remaining cutlets.

Fry cutlets in the oil until golden brown.



Buffalo chick'n sliders (can be made into wraps)
Coat fried chick'n in hot sauce of your choice. Top with kale that has been tossed in simple dressing. Add a smear of vegan ranch dressing to the bun/wrap then serve!

Vegan Mayo

• 1 cup raw cashews
• 1 tsp lemon juice
• 1 tsp white vinegar
• 3/4 tsp salt
• 1/2 tsp nutritional yeast
• 1/4 tsp Dijon Mustard
• 1/3 cup water

Soak cashews overnight OR microwave them in some water for 1 minute, strain, then rinse with cold water.

Combine strained cashews and all remaining ingredients in a blender and blend until smooth and creamy. 

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. 

Zucchini Bread

Bread

• 200 grams sugar
• 1 egg
• 1/4 cup oil
• 1 tsp vanilla
• 1/2 tsp salt
• 1/4 tsp baking soda
• 1/4 tsp baking powder
• 1/2 tsp cinnamon
• 200 grams all purpose flour
• 175 grams (1 medium) zucchini, grated 

Crumble Topping

• 15 g. brown sugar
• 10 g. white sugar
• 20 g. all purpose flour
• 20 g. oats
• 1 Tbsp butter, sliced

Whisk all ingredients together in a large bowl. Mix together crumble ingredients in a separate bowl. Transfer bread mixture to a loaf pan and top with crumble topping. Bake at 350 degrees for 60 minutes.

Vegan Parmesan Cheese

• 1 cup raw cashews
• 1/4 cup nutritional yeast
• 1 tsp salt
• 1/2 tsp garlic powder

Pulse all ingredients in a food processor until coarsely chopped. 

Korma

• 2 Tbsp olive oil
• 1 large yellow onion, diced
• 4 cloves garlic, minced
• 1 can coconut milk
• 1 Tbsp curry powder
• 1 Tbsp garam masala
• 1 Tbsp brown sugar
• 1 1/2 tsp cumin
• 1 1/2 tsp turmeric
• 1 1/2 tsp salt
• 1/2 tsp coriander
• 1 head cauliflower
• 1/2 cup raw cashews
• 1 cup frozen peas

Saute onion, garlic, and oil in an Instant Pot until browned. Transfer onion mixture to a blender. Add coconut milk and all spices to the blender. Set aside.

Remove stem and leaves from cauliflower and break up into florets. Transfer cauliflower florets to the Instant Pot then add cashews along with a couple cups of water.* Cook on high pressure for 10 minutes. Once done, open the valve to quickly release the pressure, strain the cauliflower and cashews, then transfer to the blender.

Blend on high until smooth then pour mixture into the instant pot and add frozen peas. 

Serve over basmati rice or quinoa, which can be cooked using the pot-in-pot method to save time. To do this, simply add rice or quinoa plus water (180 grams rice/quinoa + 2 cups water) to a stainless steel or glass bowl that's small enough to fit inside the Instant Pot and place the bowl with its contents on top of the Instant Pot rack. Add cauliflower, cashews, and enough water to reach the bottom of the rack around the bowl.  Increase the cook time to 12 minutes. 

*Save time by doing the pot-in-pot method. Add 270 grams of quinoa or basmati rice and 3 cups of water to a glass or stainless steel bowl then place bowl on top of cauliflower. Increase cook time from 10 minutes to 12 minutes. 

Cabbage Soup

This soup is flavorful, healthy, and low calorie! It is also incredibly easy to make and exactly what I crave any time I'm feeling under the weather. It is also a great way to make use of any vegetables that are on the verge of expiring. 

• 3 quarts water
• 2 Tbsp vegetable bouillon
• 3 cloves garlic, minced
• 1 1/2 tsp salt
• 1/2 tsp pepper
• 1 small yellow onion, diced
• 1/2 head of cabbage, chopped
• 3 stalks celery, chopped
• 2-3 carrots, chopped
• optional: bell peppers

Combine all ingredients in an Instant Pot then cook on high pressure for 20 minutes, allowing pressure to release naturally. 

Honey Balsamic Brussels sprouts

• 1 1/2 pounds Brussels sprouts
• 2 Tbsp oil
• 2 Tbsp balsamic vinegarette
• 2 Tbsp honey
• 1 tsp garlic powder
• 1 tsp salt
• 1 tsp pepper

Cut Brussels sprouts in half. Combine remaining ingredients in a large bowl then add in Brussels sprouts and mix until well coated. 

Transfer to a cookie sheet lined with parchment paper and bake at 400 degrees for 20-25 minutes. 

Lasagna Soup

• 1 Tbsp olive oil
• 1 yellow onion, diced
• 3 cloves garlic, minced
• 1 tsp dried basil
• 1 tsp dried oregano
• 28 oz crushed tomatoes
• 6 cups vegetable broth (6 cups water + 2 Tbsp veggie bouillon)
• 8 oz lasagna noodles, broken into 2" pieces (or 8 oz shell or farfalle noodles)
• 1 cup TVP 
• 2-3 cups fresh spinach, chopped

In an Instant Pot, saute onion in oil until translucent. Add garlic, tomato paste, and spices. Continue cooking for 2-3 minutes. Add tomatoes, broth, lasagna noodles, and TVP. Secure lid and cook on high pressure for 5 minutes then quick release pressure. Open lid and stir in spinach.

Mushroom Stroganoff

• 3 Tbsp olive oil, divided
• 1 large yellow onion, diced
• 16 oz mushrooms (baby Bellas or white or a mix of both), sliced
• 5-6 cloves garlic, minced
• 1 tsp dried thyme
• 3/4 tsp salt
• 1/2 tsp pepper
• 2 tsp Worcestershire 
• 3/8th cup flour
• 3 cup vegetable broth
• 1 cup almond milk
• 16 oz rotini pasta, cooked according to package instructions

In a large pan over medium heat, sauce onions in a tablespoon of the olive oil until onions are translucent. Add mushrooms and continue cooking until juices have evaporated and mushrooms are done (about 15 minutes). Add remaining olive oil, garlic, thyme, salt, pepper, and Worcestershire and stir until incorporated. Add flour and stir until fully combined, then add broth and milk. Increase heat to medium-high, cover, and let simmer for 10-15 minutes. Remove lid and allow to continue to cook for a few minutes to thicken.

Add cooked and drained pasta then serve! 

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. 

Mushroom Swiss Quiche

• 9" pie shell, prepared
• 4 oz mushrooms, sliced
• 1/2 yellow onion, diced
• 2 cloves garlic, minced
• 6 eggs
• 3/4 c. milk 
• 2 oz shredded Swiss cheese
• 1/2 tsp salt

Prepare pie shell as directed. Saute mushrooms until about half way done then add chopped onions and continue to cook until onions are translucent. Add minced garlic then continue cooking for a few more minutes. Meanwhile, whisk together eggs, milk, cheese, and salt. Add sautéed mushrooms and onions then stir once more. Pour egg mixture into pie shell then bake at 375 degrees for 30-40 minutes. 

Whole Roasted Cauliflower

Great in gyros! Serve on a wrap or pita with lettuce, cucumber, tomato, kalamata olives, and tzatziki!

• 1 head cauliflower (leaves and stem removed)
• 96 g. tahini
• 2 Tbsp olive oil
• 2 tsp turmeric
• 2 tsp paprika
• 2 tsp garlic powder
• 1 tsp chili powder
• 1 tsp cumin
• 1 tsp salt

Whisk together tahini, oil, and spices. Place cauliflower in a baking dish (preferrably a dutch oven with lid). Pour mixture over cauliflower, covering completely (to do this, you'll need to scoop mixture out from under the cauliflower and re-drizzle it over the cauliflower multiple times until you get a good covering). Bake uncovered at 400 degrees for 1 hour 15 minutes, covering about half way through. 

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 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.