Refried Beans

 

• ▢1 pound dry pinto beans (about 2 1/4 cups)
• ▢
• ▢1 onion, chopped
• ▢4 cloves garlic, minced
• ▢6 cups water
• ▢1 teaspoon chili powder
• ▢1 teaspoon cumin
• ▢1-2 teaspoons salt, to taste.
• 
  
• Add dry pinto beans, water, spices, and 1 teaspoon of salt to the pot. Give it a little stir.
• Set instant pot to high pressure for 60 minutes.
• Once the timer goes off, allow the pressure to release naturally for 20 minutes, then vent any remaining pressure manually.
• Keep 2 cups of the liquid from the cooked beans in a bowl, then drain the rest of the liquid. Return the beans back to the pot.
• Take hand mixer and mix beans to the consistency you want them, adding the reserve water as you go.
• 
  

Sweet Potato Chickpea Hash

From this blog

~Hash on the right. Cauliflower the left.~

• 1 large sweet potato
•  1.5oz (42g) sun-dried tomatoes
• 16oz bag of frozen vegetables (Author used a California medley with carrots, cauliflower & broccoli)
•  15oz can garbanzo beans, drained 
• 1 cup COOKED brown rice
•  1/2 Tbsp low sodium soy sauce
•  1/2 tsp garlic powder
•  1 tsp Garam Masala
•  1/2 tsp ground coriander
• 1/2 tsp cumin
•  Dash of cayenne pepper

1. Preheat oven to 425°F.
2. Line a baking sheet with a silicone baking mat or parchment paper and prick sweet potato several times with a knife or fork.
3. Bake sweet potato for 45 to 60 minutes, until tender. You will know it is done when a knife can pierce it easily without resistance and can be easily removed.
4. Chop sun-dried tomatoes into small pieces (or blitz using a food processor).
5. Heat up frozen vegetables according to package directions (we used a steamable bag).
6. Heat a large skillet or dutch oven to medium-high. Add a splash of water and the chopped sun-dried tomatoes. Cook for 30 seconds, adding more water if it evaporates.
7. Add in steamed bag of vegetables, garbanzo beans, rice, Tamari and seasonings. Stir to combine. Cook for a minute or two until everything is heated up.
8. Remove skin from and dice cooked sweet potato into one-inch cubes. Add to the veggie/bean/rice mixture. Stir gently to combine and heat through.
9. Serve alongside roasted cauliflower.

TIP: If you have leftovers of the cauliflower, re-heat in air fryer or oven at 375°F for 5 to 10 minutes

Vegan Taco Salad

Healthy girl Blog

Avocado Cilantro Dressing

• 2 avocados
• 1 cup cilantro
• 3 limes juiced
• 1 tsp garlic
• 1 tsp salt
• 2 tbsp water
• 2 tbsp jalepeno juice optional if you want it to be spicy

Taco Pasta

• 16 oz pasta of choice I used rotini
• 16 oz cooked french brown lentils substitute 2 cans black beans
• 1 cup chopped cilantro I use Josie's Organics
• 2 tomatoes diced
• 1/2 cup red onion diced
• 2 bell peppers diced
• 1 cup corn I cut the corn off 2 cobs
• 1/4 cup jarred jalepenos diced use mild or spicy
• 2 tsp smoked paprika
• 2 tsp chili powder
• 1 tsp garlic powder
• 1 tsp cumin

Instructions

Taco Pasta

• Make pasta, rinse and drain.
• While pasta cooks, saute corn, peppers and onion in a pan until cooked. Add salt + pepper to taste.
• In a large bowl, add the pasta, warmed cooked lentils, cooked veggies, spices, diced tomatoes, jalepeno, cilantro, then mix together.
• Pour dressing over top and enjoy! Leftovers are delicious enjoyed warm or cold.

Avocado Cilantro Dressing

• Blend all dressing ingredients in a blender and pour over the pasta.

VEGAN WHITE CHICKPEA CHILI

Adapted from the midwest foodie blog

1 onions

2 red and 2 orange peppers

1 can of green chilies

5 cloves garlic

1.5 tablespoons ground cumin

1 teaspoon chili powder

1 teaspoon coriander

1 tablespoon or more dried oregano

2 (15 oz.) garbanzo beans

1 (15 oz.) can pinto beans →Or can of cannellini beans and a can of Great Northern beans

16 oz. salsa verde

1 (13.5 oz.) light coconut milk

2 cups vegetable broth

juice of 1 lime

1 tsp salt

pepper

Kale (or spinach)

1/4 cup nooch

Sauté in water/or broth  onion, red pepper, and jalapeno along with a couple large pinches of salt and pepper. Cook, stirring frequently for 5 minutes.

Add garlic, cumin, chili powder, coriander, and oregano and cook, stirring frequently for another minute.

Add a splash of vegetable broth and deglaze the bottom of the pot, scraping all the yummy bits off the bottom.

Add garbanzo beans, pinto beans, salsa verde, coconut milk, and vegetable broth along with a couple pinches of salt and pepper.

Stir to combine, then bring to a simmer over medium high heat.

Reduce heat to medium low and simmer for 10 minutes.

Stir in fresh lime juice and season to taste with salt and pepper.

Oil free cowboy caviar

From the Healthy Kitchen Blog

Ingredients

• 1 13.5 oz can black eyed peas drained & rinsed (approx 1.5 cups)
• 1 13.5 oz can black beans drained & rinsed (approx 1.5 cups)
• 1 red bell pepper diced (or colour of choice)
• 2 firm roma tomatoes diced
• 1 cup frozen corn thawed (or canned)
• 1/3 cup red onion diced
• 1 jalapeno finely chopped & seeds removed
• 1/2 cup cilantro chopped (or parsley or dill)

For the Dressing

• 1/2 lemon juiced
• 1 lime juiced
• 2 tbsp balsamic vinegar
• 1 tbsp maple syrup
• 1 tsp smoked paprika or sweet

Instructions

• Add all the salad ingredients to a large bowl and set aside.
• In a small bowl, combine all the dressing ingredients and mix well. Then pour over the salad and mix until well combined.
• Serve as a salad, or dip with chips or crackers. Enjoy!

Notes

Serve chilled or at room temperature, both ways taste great.

This dish is very adaptable, feel free to add more ingredients, like black olives, celery, avocado, garlic, green onion, or TEQUILA.

You may prepare the ingredients ahead, but this dish tastes best when the dressing is added no more than 2-3 hours ahead, as the veggies will start to soften. Leftovers keep refrigerated for 3-4 days.

For extra heat, use more jalapeno or leave in the seeds. Or add some cayenne pepper or a splash or two of hot sauce to your cowboy caviar dressing.

Black Bean Burger

Ingredients

• 1 (15 ounce) can (or 1 1/2 cups cooked ) black beans, rinsed and drained 

• 1/4 cup quinoa

• 1/4 cup veggie broth

• bread crumbs from 1 slice whole food bread

• 1/2 cup diced yellow bell pepper

• 2 tbsp onion powder

• 1 tbsp garlic powder

• 2 tsp cumin

• 1 tbsp hot pepper sauce, (optional)

• 1 tbsp flaxseed mixed with 3 tbsp water

• Dash of salt & pepper, to taste

Directions

1. Cook the quinoa.

2. Pre-heat the oven to 350. Line a cookie sheet with parchment paper.

3. Mash the black beans with a fork.

4. Add all ingredients together, and form the black bean mixture into 5 patties.

5. Place the patties on the parchment paper and bake for 7 minutes. Flip them over and bake for 7 more minutes.

Buddha bowl ideas

I take a large bowl and add all kinds of veggies/fruit, depending on what I'm looking for. Example: southwest/Mexican, summer salad, etc... I start with Lettuce and spinach mix,  then I'll have other tops available like:

• onions
• radishes
• cukes
• mushrooms
• beans
• brown rice
• Cilantro lime rice
• quinoa
• celery
• peppers
• leeks
• tomatoes
• corn
• carrots
• shredded cabbage
• mangos
• rasperries
• apples chunks
• strawberries
• You decide what sounds yummy to you and the type of salad you like

Everyone takes what they want, including the toppings, then you add whatever fat free/low fat dressing you like, such as salsa, or any of the toppings on this page. You can also google fat free dressing, there are Tons more!

I'll add spices on top too, like taco seasoning, cumin, menudo spices, salt and pepper, etc... Your taste buds are your only limit! Enjoy

Sweet Potato Chowder

INGREDIENTS

1 sweet onion, diced

3 garlic cloves, minced

½ teaspoon salt

½ teaspoon pepper

1.5 teaspoons of dried sage

3/4 teaspoon nutmeg
1 teaspoon cinnamon 

½ cup chopped carrots

3 cups chopped sweet potato, about 1 inch in size (I do five cups!!)

5 cups stock
2 cups chopped spinach
3 tablespoons roasted salted pepitas, for topping

Optional BUT So delicious!
 Add 2 cans (3 cups) of white beans

⅓ cup coconut or cashew milk 

INSTRUCTIONS

Keep the pot on medium low heat and add the onion, garlic, salt, pepper and sage. Stir in the nutmeg. Cook, stirring occasionally, until the onions softened, about 5 minutes. Stir in the carrots and sweet potato, tossing everything to combine.

Pour in the stock (and beans if you are adding them) and bring the mixture to a boil. Reduce it to a simmer and cook for 10 minutes. Cover and cook for an additional 10 to 15 minutes, or until the sweet potatoes cubes soften. Stir in the coconut/cashew milk if you are using. Taste the soup and season with additional salt or pepper if needed, but remember we will add the salty pancetta back on top too!

A few minutes before serving, stir in the spinach. I like to serve it almost immediately, but you can simmer the soup for another 10 minutes or so to soften it.

Serve with pepitas for topping.