Tag Archives: vegan

Spicy Vegetarian Mexican Soup with Cheddar Lime Biscuits

This hearty, healthy dish is perfect for warming up on chilly winter nights. Spicy, savory, and super satisfying, it’s ideal for a cozy night on the couch, but also fits the bill for a festive dinner party with friends. The leftovers keep and pack beautifully, making it the perfect take-to-work lunch. The cheddar lime biscuits are this soup’s perfect companion, but are also delicious in their own right. Use any leftover biscuits to make the ultimate egg and cheese breakfast sandwich the next morning.

Serves: 4-6 (with leftover biscuits)

Prep Time: 25 minutes

Cook Time: 20 minutes

Soup Ingredients:

  • 2 tablespoons olive oil
  • 1 – 2 jalapenos, minced and deseeded to your preference
  • 1 yellow onion, chopped
  • 4 cloves garlic, minced
  • A big pinch of dried oregano
  • A big pinch of ground cumin
  • A big pinch of ground chili powder
  • 2 cups vegetable broth
  • 28 oz. can diced tomatoes
  • 2- 15 oz. cans black beans, drained and rinsed
  • 2- 15 oz. cans pinto beans, drained and rinsed
  • 15oz can sweet corn, drained and rinsed
  • 4oz can chopped green chilies
  • The juice of 3 limes, more or less to taste
  • Chopped cilantro, to taste
  • Salt and pepper, to taste

Optional Toppings: hot sauce, lime wedges, chopped avocado, tortilla chips, shredded cheese, sour cream, chopped cilantro

Directions:

  1.  In a large Dutch oven, heat the olive oil over medium heat. Add the jalapenos, onion, garlic, oregano, cumin, and chili powder, and sauté until golden, 4-6 minutes.
  2. Add the vegetable broth, diced tomatoes, black beans, pinto beans, corn, and chopped chilies. Stir well, bring everything up to a simmer, and cook uncovered for 8-10 minutes.
  3. Add the lime juice, and salt and pepper to taste. Stir in a small handful of chopped cilantro. If the soup seems too thick for your liking, add a bit more vegetable broth or water to thin it out.
  4. Add desired garnishes, serve along with the biscuits, and enjoy!

Biscuit Ingredients:

  • 2 ¼ cups all-purpose flour
  • 2 tablespoons granulated sugar
  • 2 ½ teaspoons baking powder
  • ½ teaspoon baking soda
  • 1 teaspoon kosher salt
  • 1 teaspoon black pepper
  • 4 tablespoons lime zest
  • 1 stick unsalted butter, cold, cubed
  • 1 cup almond or coconut milk (or regular milk if you prefer)
  • 1 cup shredded cheddar or pepper jack cheese (or a mix of both)
  • 1 egg, beaten

Biscuit Directions:

  1. Preheat your oven 375 degrees.
  2. In a large bowl, whisk together the dry ingredients and lime zest. Add the cold cubed butter to the bowl, and use your fingers to pinch the butter cubes into the dry ingredients until the mixture resembles damp sand, and the butter is the size of small peas.
  3. Stir in the milk and shredded cheese until the dough starts to take shape and stick together. Be careful not to overmix at this stage, it should still look very rough.
  4. On a clean surface, gently knead the dough until it starts to feel smooth and cohesive, about 1 minute. Pat the dough out to a ½ inch thickness, and use a biscuit cutter (or a water glass turned upside down!) to stamp out biscuits from the dough. The number of biscuits will depend on the size of your cutter.
  5. Arrange the biscuits ½ inch apart on a baking sheet lined with parchment paper, or greased with a bit of butter.
  6. Freeze the biscuits for 15 minutes (this ensures they turn out light and flakey).
  7. Brush each biscuit with a bit of the beaten egg, and sprinkle with a bit more cheese, lime zest, or sea salt if desired.
  8. Bake for 12-15 minutes (depending on the size of your biscuits), until golden brown. Serve hot with extra butter if desired. Enjoy!

Notes: The biscuits can be made entirely ahead and frozen. To serve, bake directly out of the freezer for 8-10 minutes until hot. The soup can also be made ahead and frozen for up to 4 months.

Vegan Swap: To make the biscuits vegan, swap the butter out for vegan butter, and omit the egg wash. For the soup, swap any dairy toppings for the vegan equivalent.

Paleo & Whole30 Swap: Swap the beans and corn for an equal quantity of ground beef or turkey. Omit dairy toppings and biscuits.

Vegan Brussels Sprout Caesar

Whether you’re looking for an easy healthy side dish to compliment your Thanksgiving feast, or just trying to lighten up your meals in the days leading up to Thursday, this salad fits the bill. Vegan & gluten free, it appeases a crowd with myriad dietary restrictions, but tastes delicious enough to make everyone else around the table happy as well. The acidic bite from the lemon and capers in this dressing perfectly offsets all the classic buttery, creamy, rich Thanksgiving dishes, and serves as a welcome counterpoint to all the cooked and mashed vegetables. Shred the sprouts and whisk together the dressing the night before to take one item off your list. This salad also travels well and makes for delicious leftovers.

Serves 4

Total Time: 20 minutes

Ingredients:

  • 1/3 cup vegan mayo (Veganaise is a favorite)
  • 2 tablespoons extra virgin olive oil
  • zest from 1 lemon
  • 2 tablespoons freshly squeezed lemon juice
  • 1 tablespoon capers, minced, plus extra to garnish
  • 1 tablespoon nutritional yeast flakes
  • 1 teaspoon Dijon mustard
  • flake sea salt, to taste
  • black pepper, to taste
  • 3 cups shredded Brussels sprouts
  • 2 tablespoons chopped parsley
  • croutons of your choice (whole wheat, gluten free, even cornbread!)
  • 4 almonds, grated to serve

Directions:

  1. In a small bowl, whisk together the mayo, olive oil, lemon juice and zest, minced capers, nutritional yeast, and mustard. Season with salt and pepper to taste.
  2. In a larger bowl, massage the shredded Brussels sprouts with ½ the dressing to soften them slightly. Mix in the parsley and croutons, then transfer to a serving platter. Drizzle with the extra dressing to taste, then grate over the almonds with a microplane or zester to serve. Sprinkle over some extra capers, and enjoy!

Notes: Shred the Brussels sprouts with a food processor, or trim the ends, slice them in half lengthwise, then thinly slice them into half-moons.

This little salad stealer couldn’t wait for a bite!

Cauliflower Buffalo Bites with Creamy Herb Dipping Sauce

These cauliflower buffalo bites are the perfect healthy twist on a classic football favorite. You’ll get all of the flavor and satisfaction, but none of the guilt or fatty food coma. Crispy, spicy, sweet, and saucy, these will be a surefire hit with vegans and meat-eaters alike. They’re gluten free too, and perfect for when you need to cook for a crowd with myriad dietary restrictions. Make up a double batch for your football Sunday gatherings, and let the compliments roll in!

Serves 4-6 as an appetizer

Total Time: 1 hour

Ingredients:

For the Wings:

  • 1 cup unsweetened almond milk
  • 3/4 cup all-purpose flour (or substitute gluten-free flour of your choice)
  • 2 teaspoon garlic powder
  • 2 teaspoon onion powder
  • 1 teaspoon dried parsley flakes
  • 1 tsp of paprika
  • 1/4 tsp sea salt
  • 1/4 tsp ground pepper
  • 1 head of cauliflower, broken into bite size florets (trim off any leaves)

For the Sauce:

  • 2 tablespoons vegan butter (try Earth Balance)
  • 2 tablespoons maple syrup or honey
  • 1 cup Frank’s Red hot sauce (or your favorite “wing” or buffalo sauce)

Dipping Sauce:

  • 1 cup Vegenaise (or your favorite vegan mayo)
  • 2 tablespoons chopped basil
  • 2 tablespoons chopped parsley
  • 1 scallion, white and green parts, minced
  • 1 garlic clove, finely minded or microplaned
  • 1-2 tablespoons lemon juice
  • Salt and pepper, to taste

Directions:

  1. Preheat your oven to 400 degrees. Line a baking sheet with parchment paper.
  2. First, make the dipping sauce. Whisk together all the dipping sauce ingredients, and refrigerate until you use it.
  3. In a large bowl, whisk together the almond milk, spices, and salt and pepper until smooth. Working one at a time, dip each cauliflower floret into the batter, being sure to get it into all the crevices. Tap off any excess batter, using the edge of the bowl if needed, and set on the baking sheet.
  4. Bake the battered cauliflower for 25 minutes (it should look slightly golden and crispy in places).
  5. While the cauliflower bakes, melt the butter, honey, and hot sauce together in a small saucepan. Remove from the heat and set aside.
  6. Once the cauliflower has baked for 25 minutes, transfer it all to a large bowl, pour over the hot sauce mix, and gently toss so they’re all coated.
  7. Place the sauced cauliflower back on the baking sheet, and bake for another 15 minutes. If you have extra sauce, you can use it to baste the cauliflower half way through cooking.
  8. Broil for a minute if needed, to get it really crisped and golden.
  9. Serve the bites while they’re hot, with the prepared dipping sauce, and extra hot sauce if desired. Enjoy!

Note: If you use a different type of gluten free flour, be sure to watch the cauliflower carefully as it bakes. Cooking times may differ. These also taste best right out of the oven.

Vietnamese Summer Roll Salad

Traditionally served as a roll wrapped in rice paper, this Vietnamese classic tastes just as good in a simple to assemble salad. Naturally gluten free rice noodles serve as the base for lots of bright and healthy vegetables, protein packed tofu, and a creamy peanut dressing you’ll want to put on everything. This super hydrating salad is light yet satisfying, and comes together in only 20 minutes. Healthy and delicious in a flash!

To view the recipe, visit GeoBlue’s websites Healthy Travel Blog & Travel Well Worldwide.

Vegan Tres Leches Cake

This recipe turns the beloved tres leches classic into an ultra-delicious dairy free vegan treat. You won’t miss the traditional milk one bit in this rich, decadent, and utterly indulgent dessert. Coconut milk features front and center in this recipe, lending it a sunny, tropical flavor that’s not exactly traditional, but no less delicious. Both vegans and dairy-lovers alike will be charmed by this crowd-pleasing tres leches cake.

To view the recipe, visit Latina Magazine’ food & cooking website The Latin Kitchen.

Mama & Baby Recipe: Spiced Squash Soup

This easy two-for-one recipe cooks up a delicious and healthy soup for both mama and baby. Squash boasts high levels of vitamins A, C, and E, and also provides folate, magnesium, potassium, and beta carotene. All of these nutrients are essential for both you and your little one. Bone broth proves especially beneficial for babies. Its high levels of collagen help strengthen the intestinal lining, reducing the risk of allergies and food sensitivities. As a rich source of calcium, bone broth also encourages the growth of strong teeth and bones. And to top it off, bone broth helps support the immune system, perfect for protecting both you and baby.

There are no rules saying baby food has to be bland. Incorporating spices and stronger flavors like onions and garlic builds baby’s palate, and encourages a more diverse repertoire in your baby’s diet. Not to mention the wide range of nutritional benefits these ingredients offer. Just steer clear of anything too spicy (cayenne, chili, or too much black pepper), and avoid adding extra salt to baby’s food.

Disclaimer: Keep an open dialogue with your baby’s pediatrician as you introduce new foods, and check with them if you’re unsure about a particular ingredient and whether its age appropriate for your baby. I’m not a doctor or a nutritionist, just a professionally trained chef and new mama doing lots of research on what’s best for my baby.

Makes about 5 cups of soup

Total Time: 1 hour

Ingredients:

  • 2 tablespoons extra virgin olive oil
  • 1 Kabocha squash (or substitute butternut squash) peeled and cubed
  • 1 yellow onion, peeled and cubed
  • 4 cloves garlic, peeled
  • 1 teaspoon ground turmeric
  • 1 teaspoon ground curry powder
  • 3 cups bone broth
  • 1 can unsweetened low fat coconut milk
  • Salt and pepper to taste (omit for baby version)

Directions

  1. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the squash, onion, garlic, and spices, and stir to combine. Cook for 3-5 minutes, until the spices smell fragrant and the onion begins to caramelize.
  2. Add the broth and coconut milk, and stir to combine. Bring up to a boil then lower to a simmer and cook, covered, for 30-40 minutes. You’ll know it’s done with the squash is fork tender.
  3. Use an immersion blender to puree the soup right in the pot, or carefully transfer it (in batches if necessary) to a blender and puree until smooth.
  4. For baby, allow to cool slightly, thin it with a bit of breastmilk or formula if desired, and serves. For mama, season to taste with salt and pepper, garnish with a swirl of sour cream or yogurt and some herbs if desired, and enjoy!

Italian Farro Salad with Kale & Butternut Squash

Packed with fiber and protein, nutty and delicious farro makes an excellent swap for pasta or rice in this hearty Italian dish. Butternut squash provides vitamins C and A, and kale supplies vitamin K and folate, rounding out this dish as a super healthy recipe to add to your repertoire. Balsamic vinegar, which provides acidity and flavor in this salad, also boosts your immune system, and offers antioxidants and polyphenols which can protect your body from heart disease and cancer. Feel free to vary the ingredients in this recipe, and add grilled chicken or fish for a well-rounded meal.

To view the recipe, visit GeoBlue’s site Healthy Travel Blog.