Tag Archives: meatless monday

Black-Eyed Pea Chili

I’m a big believer in starting off the new year with a meal of black-eyed peas and collard greens. It’s one of the few holiday food traditions that is actually healthy (and can be vegan). The legend behind this Southern tradition is that a meal of peas and greens will bring prosperity and luck in the coming year, but I like to think of it as a great way to get off on a good foot nutritionally, with basic, whole foods.

Here is a recipe I like that uses black-eyed peas with quinoa and corn to make a healthy, delicious meatless chili! 

Black-Eyed Pea Chili (Servings: 8)

Ingredients

  • 2 large onions, chopped
  • 1 large red bell pepper, chopped
  • 1 large green bell pepper, chopped
  • 6 cloves garlic, minced
  • 5 cups (24 ounces) fresh black-eyed peas, or 2 1/2 cups (1 pound) dried peas, soaked overnight and drained
  • 6 cups vegetable broth
  • 2 1/2 tablespoons mild chili powder
  • 1 tablespoon cocoa powder
  • 2 teaspoons ground cumin
  • 2 teaspoons smoked paprika
  • 1/4 to 1/2 teaspoon chipotle powder, red pepper, or hot smoked paprika (adjust to taste)
  • 2 15-ounce cans diced tomatoes, with juice (fire-roasted preferred)
  • 1 1/2 cups fresh or frozen corn
  • 1/3 cup uncooked quinoa, rinsed
  • Salt and pepper to taste

Instructions

  1. Heat a large, non-stick Dutch oven or chili pot. Add the onions and cook, stirring, until they soften, about 5 minutes. Add the bell peppers and cook for another 3 minutes. Add the garlic and cook for another minute.
  2. Add the black-eyed peas, broth, and everything up through the tomatoes. Bring to a boil and cook for 5 minutes. 
  3. Reduce the heat to low, cover, and simmer until the peas are tender. The time will vary depending on the age of the peas, but count on at least 75 minutes, and add more broth if it looks like it’s getting dry.
  4. When the peas are tender, check the seasoning and add more to taste (this is a good time to increase the heat by adding more chipotle powder). 
  5. Add the corn and quinoa and cook until the quinoa is tender, at least 20 minutes. (If the chili seems too “soupy,” uncover the pot; otherwise, keep it covered).
  6. Add salt and pepper to taste. 

Wishing you and yours a Happy & Healthy New Year!

Recipe by The Fat Free Vegan

    Meatless Monday: Pumpkin Risotto

    Are you looking for a healthy pumpkin recipe to try? How about pumpkin risotto? Today’s recipe is a twist on classic Italian risotto – pumpkin! Why not? Pumpkin adds a sweet and unique flavor that’s perfect for fall. This Italian risotto recipe is both vegetarian and vegan.
    Pumpkin Risotto (Yield: 4-6 servings) 

     Ingredients 

    • 1 small yellow onion, diced (approx. 1 cup)
    • 1 Tbsp olive oil
    • 2 cups arborio (risotto) rice
    • 1 cup white wine
    • 4 cups vegetable broth (low sodium)
    • 1 cup organic pumpkin purée 
    • 1 tsp fresh ginger, grated or minced
    • 3 Tbsp nutritional yeast
    • 1 tsp nutmeg
    • 1 Tbsp chopped fresh basil
    • 1 Tbsp nondairy margarine
    • salt and pepper to taste

    Instructions 

    1. Sauté the onion in olive oil over medium heat for 3-5 minutes, or until soft. Add the rice. Allow to cook, stirring, for a minute or two. Slowly add the wine.
    2. Start to add the low-sodium vegetable broth, 1/2 cup at a time. Allow the moisture to cook off before adding the next 1/2 cup. Stir frequently.
    3. Add remaining ingredients, stirring well, and cook for just a few minutes, until heated through.
    4. Serve

    Meatless Monday: Creamy Cauliflower Au Gratin

    Today’s Meatless Monday recipe calls for this creamy, vegan version of cauliflower au gratin. So if you’re looking for a reduced fat and dairy-free version of this classic side dish, try this easy recipe.  
    Creamy Vegan Cauliflower Au Gratin

    Ingredients

    • 2 large (or three small) cauliflowers, chopped into bite-sized pieces
    • water for steaming
    • 3 Tbsp. vegetable oil
    • 3 Tbsp. unbleached flour
    • 1 cup liquid nondairy creamer or almond milk
    • 1 cup nondairy vegan sour cream
    • 2 Tbsp. chopped fresh parsley
    • 2-3 Tbsp. nutritional yeast flakes
    • 1/2 tsp. salt
    • 1/2 tsp. black pepper
    • 1/2 tsp. paprika 
    • 1/8 tsp. nutmeg
    • 1/3 cup breadcrumbs or French fried onion

    Instructions

    1. Preheat oven to 375 degrees.
    2. Steam cauliflower for just 3-4 minutes until starting to soften up, just to give it a head start cooking. 
    3. Place cauliflower in a lightly greased casserole or gratin dish.
    4. Whisk together the oil and flour over low heat until a paste forms, then add in nondairy creamer until thick and creamy, about 3-4 minutes.
    5. Remove from heat then stir in sour cream, parsley, and nutritional yeast.
    6. Season with salt and pepper, then pour sauce over cauliflower, tossing lightly to coat cauliflower.
    7. Sprinkle bread crumbs (or French fried onions) nutmeg and paprika over the top.
    8. Bake for 20-25 minutes, or until bubbly and the top begins to brown. Turn the oven on broiler for 1-2 minutes to really crisp up the top. Let sit for a few minutes to set before serving.
    9. Enjoy your vegan cauliflower gratin!

    Meatless Monday: Taco Pasta

    Taco Pasta is perfect for those busy weeknights when you just don’t know what to make for dinner.The ingredients are likely already in your pantry and fridge- and if they’re not, you can make all sorts of substitutions with this dish!

     
    Ingredients

    • 1 box of Pasta
    • 1 small jar of salsa (approximately 1.5 cups)
    • ½ cup of diced onion
    • 1 cup of corn (frozen or fresh)
    • 1 can of black beans (drained and rinsed)
    • 2 Tbsp. of chili powder
    • ¼ tsp. of cumin
    • 1 Tbsp. of Extra virgin olive oil

    Instructions

    1. Cook pasta per directions on box, drain and set aside.
    2. Heat 1 Tbsp. of oil in pan, saute onion.
    3. When onion is soft, add salsa, corn, beans and spices. Stir and heat.
    4. Combine “sauce” with cooked pasta.
    5. Serve and Enjoy!

    Meatless Monday: Indian-Spiced Potato & Pea Patties

    These potato patties are 100% vegan and they make a great appetizer or you can serve them as a main dish! 

     INDIAN-SPICED POTATO & PEA PATTIES 

    Ingredients

    • 3 large potatoes, peeled, boiled and mashed
    • ¾ cup frozen peas (uncooked)
    • ½ large onion, chopped
    • 1 jalapeno pepper, minced
    • 1 tsp. chili powder
    • 2 tsp. garam masala
    • 1 tsp. cumin powder
    • 1 tbs. grated ginger
    • 1 handful fresh parsley or cilantro leaves, chopped
    • 2 tbs. bread crumbs (I used panko)
    • 4 tbs. flour (I prefer chickpea flour)

    Instructions 

    1. Once the potatoes have been boiled and mashed, add in all the other ingredients.
    2. Form into patties (you should be able to get 8 large patties or 10 smaller ones).
    3. Heat a little oil over medium-high heat and fry a few minutes on each side until golden brown. 
    4. Drain and cool on paper towels.
    5. Serve with any kind of sauce you like.

    Meatless Monday: Deviled Tomatoes

    Deviled Tomatoes If you no longer eat eggs but have a craving for classic deviled eggs, you’ll really enjoy these deviled tomatoes (a completely vegan version). The combination of chickpeas, nutritional yeast, and vegan mayo add up to a fairly egg-like flavor and consistency. And these are even easier to make than the originals! 

    Ingredients:

    • 15- to 16-ounce can chickpeas, drained and rinsed
    • 1/3 cup vegan mayonnaise (Soy-free) veganaise 
    • 2 tablespoons nutritional yeast
    • 1 tablespoon fresh squeezed lemon juice
    • 2 tablespoons yellow mustard
    • 1 teaspoon curry powder
    • Pinch of ground cumin, or more, to taste
    • Salt and freshly ground pepper to taste
    • 2 tablespoons finely chopped chives or scallion
    • 8 to 10 ripe plum (Roma) tomatoes or other small tomatoes
    • Paprika for topping
    • 2 tablespoons cubed pickled relish (optional)

    Instructions:

    1. Combine the chickpeas, mayonnaise, nutritional yeast, lemon juice, mustard, curry powder, and cumin in a food processor fitted with the metal blade. 
    2. Pulse on and off until the mixture is nicely melded, but don’t puree—leave a little texture. 
    3. Add the chives or scallion through the feed tube and pulse on and off a few times to whirl in. 
    4. Then season to taste with salt and pepper. I also add approximately 2 tablespoons of cubed, pickled relish.  (If you don’t have a food processor, simply mash the chickpeas well in a bowl, and stir in the mayonnaise, nutritional yeast, lemon juice, mustard, curry powder, cumin, salt, pepper, and chives).
    5. Stuff the tomatoes generously with the chickpea mixture. Sprinkle with paprika. 
    6. Enjoy!

    Meatless Monday: Carolina Pulled “Pork” BBQ Sandwiches

    Memorial Day is the unofficial American start of the summer. Though we traditionally associate this long, celebratory weekend with cookouts and barbecues there are also plenty of plant-based options for vegans to enjoy.

    Feed your Memorial Day cravings without the meat, with today’s Meatless Monday recipe!

    Carolina Pulled “Pork” BBQ Sandwiches 

    Ingredients:

    • 1 can jackfruit in brine, drained and rinsed well with the core removed (as shown below)
    • 1/2 onion, minced
    • 2 cloves garlic, minced
    • Gluten free sandwich bread or rolls   

    For the dry rub:

    • 1/4 tsp red pepper flakes
    • 1 tsp paprika
    • 1/2 tsp cayenne pepper
    • 1/2 tsp ground mustard
    • 1/2 tsp black pepper
    • pinch garlic powder
    • pinch onion powder
    • 1 tsp salt

    For the wet sauce:

    • 3 Tbsp tomato paste
    • 1 tsp apple cider vinegar
    • 1 tsp canola 
    • 1/2 tsp tamarind paste
    • 1/4 c. water
    • 2 tsp maple syrup

    Instructions

    1. Preheat oven to 400 degrees. Add onion to a skillet over medium low and heat until it is caramelized and browned. Add garlic for the last minute or so, until fragrant.
    2. Mix together dry rub spices and toss jackfruit pieces in mixture until coated. Add to a medium saucepan and heat over medium heat for about five minutes to toast spices.
    3. Mix together wet sauce ingredients and add to saucepan, along with onion and garlic. Simmer jackfruit in sauce for 15-30 minutes until well heated and softened. Using a fork, shred the jackfruit pieces into small stringy bits.                 
    4. Spread mixture evenly on a cookie sheet and bake for 15 minutes until slightly dried out and toughened.
    5. Divide evenly amongst your bread or rolls and serve! (Yield: 4 sandwiches)

      

    Make sure you get “young green jackfruit in brine” NOT “jackfruit in syrup.”

    Adapted from: Chowvegan.com