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. 

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. 

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. 

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. 

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. 

Baked Cauliflower Wings

• 120 g. garbanzo bean flour
• 3/4 c. almond milk
• 1 tsp garlic powder
• 1 tsp cumin
• 1 head of cauliflower, cut into florets

sauces (double if you want the entire batch to be the same)

• BBQ wings: 1 tbsp margarine + 1/2 cup BBQ sauce 
• hot wings: 1 tbsp margarine + 1/2 cup wing sauce

In a large mixing bowl, whisk together flour, milk, and spices. Using a rubber spatula, fold in cauliflower florets until evenly coated.

Using two medium-sized mixing bowls, melt one tablespoon of margarine in each bowl. Stir in BBQ sauce in one bowl and wing sauce in the other bowl.

Transfer cauliflower to a baking sheet lined with parchment paper, leaving a little space between each piece. Bake at 450 degrees for 25 minutes. Remove cauliflower from oven and transfer half the cauliflower into each bowl. Carefully coat the cauliflower in the sauce then transfer back to the pan, again with some space between each piece. Bake sauce-coated cauliflower for an additional 15 minutes. 

Serve with dips of your choice. 

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. 

Portobello Mushroom Burgers with Garlic Sriracha Aioli

Balsamic Marinated Portobello Mushroom Burgers

• 4 portobello mushroom caps
• 1/4 cup balsamic vinegar
• 2 Tbsp olive oil
• 2-3 cloves garlic, minced
• 1 tsp dried basil
• 1 tsp dried oregano
• salt & pepper
• toppings: lettuce, tomato, red onion, provolone cheese, garlic sriracha aioli (recipe below)

Prepare mushrooms by twisting off stems and scraping off the gills using a spoon. 

In a bowl, whisk together vinegar, oil, garlic, and spices.

Place mushrooms, smooth side down, into a 9x13" pan. Pour marinade over the mushrooms and allow to sit for 15 minutes, flipping every few minutes.

Over medium heat, preheat a grill pan (or cook outside on a grill). Grill mushrooms for 5-8 minutes per side (or until tender). Serve on a buttered and toasted bun with toppings of your choice!

Garlic Sriracha Aioli. Makes enough for four burgers

• 120 grams (1/2 cup) miracle whip 
• 1 tsp granulated garlic
• 2 tsp lime juice
• 1 Tbsp sriracha

Whisk together ingredients then serve.

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 Breakfast Sausage

• 180 g. dry lentils + 2 cups water
• 80 g. oats
• 8 oz mushrooms
• 2 Tbsp flaxmeal
• 2 Tbsp maple syrup
• 2 tsp dried sage
• 1 tsp garlic powder
• 1 1/2 tsp salt
• 1/2 tsp pepper

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. If any water remains, continue cooking with the lid off for a few minutes. 

Measure oats into a food processor and pulse until coarsely ground. Add mushrooms and pulse until finely chopped. Transfer mixture to a large mixing bowl then stir in remaining ingredients including lentils once cooked. Mash mixture with a potato masher or fork. 

On a baking sheet lined with a silicone mat, pack a spoonful of the mixture into a 3" diameter cookie, making sure that they are no more than a half inch thick. Repeat until all the muxture has been used.

Bake at 350 degrees for 30 minutes. Transfer to a cooking rack. Once cooled, wrap in freezer paper then place the wrapped patties into a large plastic freezer bag.

To cook, pan fry the patties in 2-3 teaspoons of coconut oil. 

 

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.

Lentil Curry Soup

• 1 yellow onion, diced
• 3 cloves garlic, minced
• 1 Tbsp olive oil
• 6 cups veggie broth
• 1 1/2 cups dried green lentils
• 2 carrots, diced
• 2 Tbsp curry powder
• 1/2 tsp ginger powder
• 1 cup cashew milk
• salt to taste (about 1 tsp, add 1/2 tsp at a time)

In a pan over medium heat, saute onions and garlic in the olive oil. Meanwhile, combine remaining ingredients to a slow cooker. Add in onions and garlic once done. Allow to cook on medium for 6 hours or high for 4 hours. Transfer about half to 3/4ths of the soup to a blender and puree until smooth before returning to the slow cooker. Add salt last, adjusting as needed. 

Vegan Mozzarella

• 1/4 cup raw cashews
• 1 cup hot water
• 2 Tbsp + 1 tsp tapioca starch (aka tapioca flour)
• 1 Tbsp olive oil
• 1 Tbsp lemon juice
• 1 clove garlic
• 3/4 tsp sea salt

Add all ingredients to a blender then blend until completely smooth (may take a full minute). Pour mixture into a saucepan and cook over medium heat, stirring often. Mixture will begin to thicken. Continue cooking for about 2-3 minutes until stretchy. 

Transfer "cheese" to an airtight container and store in the fridge. Perfect for pizzas (smear straight onto the dough) or sandwiches. 

Vegan Grilled Cheese Sandwiches

Recipe makes 5-7 sandwiches.

• 120 grams peeled and cubed potato
• 20 grams peeled and sliced carrot
• 30 grams sliced yellow onion
• 1/3 cup cooking water from veggies
• 28 grams cashews
• 2 Tbsp plant-based milk 
• 1 Tbsp nutritional yeast
• 1 1/2 tsp lemon juice
• 1/2 tsp salt
• homemade bread

In a small saucepan, boil potato, carrot, and onion until soft.

Use 1/3rd cup measuring cup as a ladle to transfer cooking water from the vegetables to a blender. Add to blender cashews, coconut milk, nutritional yeast, lemon juice, and salt. Blend until completely smooth.

Strain veggies and add to blender then blend once more.

Place a frying pan over medium low heat. Once hot, oil pan with olive oil then lay pieces of bread into the pan in a single layer. Spoon cheese mixture onto bread then top with a second piece of bread. Cook until bread is toasted then flip. Continue cooking other side until toasted.

Stewed Tomatoes

Makes 7 quarts

• 16 pounds tomatoes, peeled
• 4 sticks celery
• 1 yellow onion
• 1 green bell pepper, cored
• 1 Tbsp sugar
• 1 Tbsp salt
• 1 Tbsp dried parsley

Peel tomatoes by scoring each one with a knife them dropping them a few at a time into boiling water. Allow to boil for 1 minute then transfer tomatoes to a bowl of ice water. Peels should come off easily.

Roughly chop tomatoes then transfer to a large container (I use the base of my pressure canner). 

In a food processor, chop celery, onion, and bell pepper. Add chopped veggies and spices to the tomatoes and stir.

Spoon tomatoes into clean canning jars. Wipe rims clean and top with lids and rings, screwing rings on finger-tight (Do not over tighten! Jars must be able to vent during canning).

If you used your pressure canner to mix ingredients, wash it out and place canning rack into the bottom. Carefully place filled jars upright into the pressure canner and fill with water according to the manufacturer's suggestions (tyically enough water to submerge the jars 2/3rds of the way). 

Place canner on your stove over high heat. Secure the lid onto the canner, making sure to leave the vent open. Once a steady stream of steam has been coming out of the vent for at least 10 minutes, close the vent and allow pressure to built to 11 pounds. Process tomatoes for 20 minutes while maintaining the pressure. 

After 20 minutes, shut heat off and allow the pressure to drop on it's own. Once the pressure is zero, carefully open the vent and allow all the steam to release. Open lid, remove jars, and tighen the lids. Let jars cool at room temperature before checking the seals. 

Vegan Mac & Cheese

• 16 oz macaroni noodles (or noodle shape of your choice)

"Cheese" Sauce

• 2 cups yellow potatoes (weighing a total of 325 grams before peeling), peeled and diced
• 1/2 cup carrots (40-50 grams), peeled and sliced
• 2/3 cup yellow onion (100 grams), chopped
• 1 cup (128 grams) raw cashews
• 1 1/2 cup vegetable cooking water
• 1/2 cup almond milk
• 1/4 cup nutritional yeast
• 2 Tbsp lemon juice
• 2 tsp salt
• 1/2 tsp garlic powder
• sprinkling of paprika (topping)

Boil vegetables and cashews in some water until tender (or cook in an Instant Pot for 6 minutes).

While veggies are cooking, boil noodles until al dente (6-8 minutes). Drain, rinse, then return to the pot.

Once veggies are done, strain while reserving 1 1/2 cups of the water. Transfer veggies/cashews to a blender and add all remaining sauce ingredients including reserved vegetable cooking water. Blend until smooth.

Pour sauce over cooked noodles, stir, and serve with a pinch of paprika sprinkled on top. You can also place the mac & cheese into an oven-safe dish, sprinkle with breadcrumbs, and bake at 350 degrees for 15 minutes.

Variation: Add steamed broccoli to make Mac & Trees! If using the instant pot, simply do the pot-in-pot method float a stainless steel or glass bowl of fresh or frozen broccoli florets on top of the veggies and cashews in the instant pot, seal the lid, then pressure cook as normal.