Hearty Vegan Chili

Been slacking on staying consistent but I’m back and better! I’ve been so busy traveling, I went to Michigan and San Fran, it was so much fun, but I’m coming in hot with a killer new recipe. It has a special ingredient thanks to Healthy Midwestern Girl, I added and it made it one of my new favorite chili recipes… It gives it the perfect chili look and consistency that I’ve been missing as a vegan.

 

This recipe doesn’t take that long to throw together, you basically are going to saute the veggies and then bring everything to a boil, and bam! It’s chili time. I like to eat mine with chips or cornbread… I’ll make sure I get a post for that recipe soon.

I started off sauteing the onion and garlic for a couple of minutes, adding the bell pepper, and jalapenos if you like the extra spice! Followed by the diced tomatoes and giving it all a stir. I let it start to simmer before throwing in the secret ingredient…

Mushrooms!! Throw a package of these into your food processor/chopper and voila, you have that thick “meat” crumbly chili consistency that makes for AMAZING chili. You throw that in your pot and mix.

You’ll add all your spices at this point, making any adjustments you want, more spicy/less spicy (cut the cayenne), and two cans of beans — kidney and black beans. For mine, I poured in the black beans with the juice from the can and rinsed and drained the kidney beans. It gives the dish more liquid but doesn’t take in allll the sodium from two cans of beans, which can add up.

Lastly I added liquid smoke, just to add a bit more flavor, it’s totally optional though. But from here you’ll just let it simmer and cook for about 10 minutes, and then you can enjoy!

Ingredients 

  • 2 tbsp olive oil
  • 2 small red onions OR 1 large red onion, diced
  • 4 garlic cloves, minced
  • 1 red bell pepper, diced
  • 1 green bell pepper, diced
  • 1-2 jalapenos, minced (optional)
  • 28 oz can diced tomatoes (or stewed, or crushed)
  • 8 oz package cremini mushrooms
  • 2-3 tbsp chili powder
  • 2 tsp cumin
  • 1 tsp paprika
  • 1 tsp cayenne pepper
  • 14 oz can black beans, with juices
  • 14 oz can pinto beans, rinsed and drained
  • 1/4 tsp liquid smoke (optional)

Instructions

  1. Start by heating up the olive oil on medium hot in a large pot. Once heated add your onion and garlic, sauteing for a few minutes, 2-3, until fragrant. Add the bell peppers and jalapeno, cooking for about 5 minutes until everything softens.
  2. Pour in the tomatoes with all the juices and give everything a stir and simmer for about 5 minutes.
  3. While the veggies simmer, throw in your package of mushrooms (rinse first) into your food chopper and process until the mushroom is very fine and crumbly looking. I did this in two separate batches, if you don’t have a food chopper, hand chop until the mushrooms are minced. You’ll transfer this into the pot and continue simmering.
  4. Add in your spices, black beans with juices from the can, and kidney beans rinsed and drained. Finally, add in your liquid smoke, give everything a big stir and let cook for another 5-10 minutes to combine ingredients and spices, stirring occasionally.
  5. Enjoy over cornbread or chips!

Buffalo Cauliflower “Wings”

I think I have a cauliflower addiction. I eat so much of it, but it’s just so versatile! This is a new recipe I got from mealz.com and let me tell you, sooooo good. I ate way too much. I always get scared using batter because sometimes I really mess those recipes up, but this one was really simple and turned out great.

This recipe does take some time to put together, so planning ahead and making sure you have about an hour to put it together and then cook is important! Trust me though, it’s so worth it.

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Ingredients

Cauliflower wings

  • 1 large cauliflower head
  • 1.5 c almond/soy milk
  • 1 c flour
  • 1 tsp sea salt
  • 1 tsp garlic powder
  • 1/2 tsp black pepper
  • 1/2 tsp paprika
  • 1 tbsp olive oil/grapeseed oil
  • 3/4 c vegan buffalo sauce

Vegan Buffalo Sauce

  • 3/4 c hot sauce
  • 2 tbsp olive oil/grapeseed oil
  • 1/4 tsp garlic powder

Instructions

  1. Preheat oven to 450 degrees. Line a large baking sheet with parchment paper. Cut cauliflower into big bite-size florets (see more pics on my blog). Set aside.
  2. Mix 1 cup flour, 1.5 cups milk (2% dairy milk or unsweetened non-dairy milk), 1 teaspoon each salt and garlic powder, 1/2 teaspoon each paprika and pepper, and 1 tablespoon coconut oil.
  3. Dip florets into batter, gently shake off excess. Place on baking sheet in a single layer with as much space between florets as possible.
  4. Bake at 450 degrees for 18-20 minutes. Gently flip. Cook for another 12-15 minutes.
  5. Meanwhile, make the buffalo sauce (if using). Combine 2 tablespoons coconut oil, 3/4 cup hot sauce and 1/4 tsp garlic powder in a small sauce pan. Heat over low heat for 3-5 minutes.
  6. When cauliflower is finished, allow to cool slightly then add to a mixing bowl. Pour sauce (in this case buffalo) over the “wings” and gently toss to coat. Bake for another 10 minutes.

I hope you enjoy this one as much as I did!

Vegan Nachos

Everybody loves nachos, topped a mile high, and full of flavor. Here’s a good vegan version that’s perfect for group events, or solo dolo, either way, they’re going to taste bomb af.

nacho photo enhanced

I used a vegan queso recipe from thug kitchen, I started with this first.

Then I threw together my guac, pan-fried the corn to throw in the guac, and finally heated up the “meat” crumbles. The salsa I had store bought, any of you over-achievers can take it a step further and make that sh*t at home for extra tastiness… I, on the other hand, decided to go the lazy route.

When everything was prepped I got a large plate, threw some bomb chips from Aldi on there, and piled high. My order was salsa, guac, queso, meat crumbles, and a lil bit more salsa, the order doesn’t matter so put it together however you want!

Ingredients

Butternut squash queso(ish) dip

1 ½ cups butternut squash puree*

½ cup diced yellow onion

3 tablespoons all-purpose flour

1 ½ teaspoons ground cumin

1 teaspoon chili powder

1 teaspoon smoked paprika

3 tablespoons olive oil

½ cup vegetable broth or water

1 cup diced tomatoes with their juices**

¼ cup nutritional yeast

2 cloves of garlic, minced

1-2 jalapenos, minced

1 tablespoon lime juice

½ teaspoon salt

Guacamole

2 avocados

salt to taste

1 lime, juiced

1/2 tomato, diced

1/2 c corn

1 tsp oil

1/4 onion, diced

1/4 c cilantro, chopped

1/4 tsp paprika

1/4 tsp chili powder

Other ingredients

1 bag of your favorite tortilla chips

1 container of your favorite salsa, or homemade

1 package of Lightlife smart ground meatless crumbles or another meatless alternative of choice

Optional toppings

chopped cilantro

sliced jalapenos

black beans

Butternut Squash Instructions 

  1. Throw the butternut squash puree and onion in a blender and run until it looks smooth. In a small bowl, mix together the flour, cumin, chili powder, and smoked paprika and set it aside.
  2. Grab a medium-sized soup pot and warm the olive oil over medium heat. Throw in the flour and spice mixture and keep stirring until it starts to thicken up and smell kinda toasty. You’ll be making a roux. Grab a small whisk and slowly add the vegetable broth while you whisk. It will start to look like little lumps of playdough.  Add the diced tomatoes and all their juices and keep stirring, it should be a lot smoother looking now with the only chunks being those tasty as hell tomatoes.
  3. Now pour in the butternut squash mix, the nutritional yeast, garlic, jalapenos, lime juice, and salt. Stir well so there aren’t any chunks, and turn down the heat to low. Let everything simmer together for 3-5 minutes so that the flavors get all mixed up and the sauce thickens. Serve warm and right away.

* Yeah you can use a can but it’s easy to make. Skin and chop up a butternut squash into chunks about the size of a dime until you get about 3 cups. Throw it in a pot with a steamer basket and some water, cover, and simmer for about 15 minutes until the squash is tender. Throw it in a blender or food processor and boom, puree.

** Canned is cool here.

Makes 2 ½ cups total, enough for 6 hungry motherfuckers

Recipe used from the Thug Kitchen page.

Guacamole Instructions

  1. Get a small/medium bowl, halve the avocados, remove the pit, and place in your bowl. Mash with a fork to reach your desired guac consistency, I get mine to be pretty smooth.
  2. Add in the salt, lime juice, and tomato, mix well.
  3. In a small frying pan, heat your olive oil and cook up the corn for about 3 minutes or until the kernels are starting to brown and pop. Remove and place in your guac bowl, mixing well. Save the pan if you’re going to heat up “meat” crumbles or some faux alternative meat topping.
  4. Add the onion, cilantro and spices, giving it a final mix, taste and see if you’re missing any spices or salt and adjust accordingly.

Meat crumbles

  1. In the same pan you pan-fried the corn, heat up the crumbles here for about 5 minutes or until you can hear it cooking and steaming. Remove from heat and get ready to scoop from the pan when you’re prepping the nachos.

Putting it together

  1. Grab a big plate, or small, your choice, and throw on your chips. From there top with all the toppings, your queso, the guacamole, the meat crumbles, and salsa. You can also top with freshly chopped cilantro, black beans and sliced jalapenos.
  2. Enjoy tf out of it!!!

I personally made myself a fat serving of this and didn’t share… I know, I’m a monster. But, this could potentially serve 6 or more, just throw it on a huge plate and enjoy during a game or any gathering, it’s a guaranteed hit! Who doesn’t love nachos?!

 

 

Low Cost Vegan Meal Prep and Recipes

Although it takes extra time to get it all done, it’ll be out of the way for the next week, and helps you to eat healthy without the “I’m too tired to prep and cook anything” after work thoughts that lead to Chinese take-out.

Start with picking a day! For me, it’s Sunday, I’ll hit the gym and on my way home stop and get groceries with the plan of prepping already set in my mind when I get home… no excuses!

I’ll start with my typical grocery list (for one):

Veggies:

  • 1 head broccoli
  • 1 head cauliflower
  • 1 green bell pepper
  • 1 container spinach (organic)
  • 2 red onions
  • 1 lb bag of carrots
  • 1 lb bag of sweet potatoes
  • 3 avocados
  • 4 tomatoes on a vine

Fruit:

  • 1 bag of grapes
  • 3 bananas
  • 1 bag of frozen blueberries
  • 2 apples

Grains:

  • brown rice
  • whole wheat bread (low sugar)
  • cereal (8 grams of sugar or less)

Refrigerated/Cold:

  • almond milk (original/unsweetened)
  • 1 container hummus (I love red pepper hummus!!)
  • 1 container salsa

Canned:

  • 2 14oz can black beans
  • 2 14oz can chickpeas

Misc:

  • peanut butter

Total: $39.65

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*not pictured is the bread, soy milk, and cereal, I already had those!
** added cost would be $6.89

Meal Prep:

  1. Prepare 2 cups of dried rice according to package, store in a Tupperware.
  2. Cut the bell pepper into strips, store in a Ziploc or Tupperware.
  3. Rinse and peel half the bag of carrots, cut them into strips (cut in half long-ways, and cut those in half) and store in Z or T.
  4. Rinse half the bag of sweet potatoes, and dice into dime-sized pieces, store in a Z or T.
  5. Cut the broccoli into florets and store in Z or T.
  6. Cut the cauliflower into florets and store in Z or T.
  7. Rinse off grapes and put in a bowl.
  8. Rinse off apples (slice if you are going to eat one the next day)
  9. Grab two tomatoes and dice, store. Grab another two and cut into slices, store.
  10. Peanut sauce
  11. Chickpea mash

*onion is chopped right before cooking because the onion pulls in toxins after being cut open and isn’t as great compared to fresh!

You’re prepped!! Now you can just throw together easy meals when you get home, and there isn’t much prep needed.

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Some of my favorite recipes using these ingredients:

Banana, Blueberry, Spinach Smoothie

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Avocado Toast with Black Beans Mash

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Spiced Veggie and Rice Bowl

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Buddha Bowl

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Chickpea “Tuna” Sandwich

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Spiced Veggie and Rice Bowl

A pretty simple recipe that is full of flavor! Honestly, one of my favorite creations, a blend of Mexican spices and bomb veggies, atop brown rice and topped with salsa and hummus. SO GOOD.

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This recipe is pretty easy to throw together once your veggies are prepped!

You’ll want to dice your sweet potatoes, cut your broccoli into florets and slice the bell pepper. In a medium sized bowl you’ll toss the broccoli and bell pepper with olive oil and the spices. place on half of the baking sheet, throw the sweet potatoes in the same bowl and add oil and spices to those as well. Throw on the other side of the baking sheet and pop that baby in the oven.

Once they are cooked up, pile on as much as you want on top of your rice, and throw on the salsa and hummus! I also added tapatio.

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Ingredients

  • 2.5 c brown rice, cooked
  • 1 head of broccoli florets
  • 1/2 bell pepper
  • 2 sweet potatoes
  • 2 tbsp olive oil
  • 2 tsp cumin
  • 2 tsp chili powder
  • 2 tsp garlic powder
  • 1 14oz can black beans
  • 1 tomato. diced
  • 3 tbsp hummus
  • 1 avocado
  • 6 tbsp salsa (store-bought or homemade)

Instructions

  1. Make sure you get your rice cooking, either prep beforehand or cook according to package before getting started.
  2. Set your oven to 400 degrees, and line a baking sheet with tinfoil.
  3. Get a medium bowl, throw in your broccoli and bell peppers, and top with 1 tbsp olive oil, 1 tsp of the rest of the spices. Give it a toss to coat everything, adding more oil if necessary, spread this out on half of the baking sheet. Keep the bowl for the next step.
  4. In the medium bowl, add the sweet potatoes, and the rest of the oil and spices. Toss to coat, and if needed, add more oil. Place these on the other side of the baking sheet, and pop it into the oven for 12 minutes.
  5. Remove the broccoli and bell peppers, set aside, and put the sweet potatoes back in for another 12 minutes.
  6. Right before the sweet potato gets finished, you can get a bowl ready. For one serving, you’ll start with the base, 3/4 cups of rice, add 1/3 of the broccoli and bell peppers, 1/3 of black beans, 1/3 diced tomato, 1 tbsp hummus, 1/3 avocado and 2 tbsp salsa.
  7. Once the sweet potatoes are ready, throw 1/3 of those into the bowl, and enjoy!
Nutrition Facts
Servings 3.0
Amount Per Serving
calories 648
% Daily Value *
Total Fat 22 g 34 %
Saturated Fat 3 g 16 %
Monounsaturated Fat 12 g
Polyunsaturated Fat 4 g
Trans Fat 0 g
Cholesterol 0 mg 0 %
Sodium 343 mg 14 %
Potassium 1450 mg 41 %
Total Carbohydrate 96 g 32 %
Dietary Fiber 21 g 82 %
Sugars 10 g
Protein 17 g 35 %
Vitamin A 270 %
Vitamin C 111 %
Calcium 16 %
Iron 31 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Vegan Breakfast: Avocado and Black Bean Toast

Okay, here is a super easy, super delicious avo toast recipe. Of course, you can do so many different variations of avocado toast, here’s just one.

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This baby has five layers of goodness on top of a 21 whole grain slice of toast from Costco. I toast mine, pretty close to burn it haha, and spread one tablespoon of hummus… layer 1. I cut up 1/4 of an avocado and layer that on top. Followed by mashed black beans, two slices of tomato, turmeric, and garlic powder. I like heat so I add sriracha and tapatio!

Ingredients

  • 1 slice of bread
  • 1-2 tbsp hummus
  • 1/4-1/2 avocado, sliced
  • 1/2 c black beans
  • 2 tomato slices
  • 1/4 tsp turmeric
  • 1/4 tsp garlic powder
  • sriracha (optional)
  • tapatio (optional)

Instructions

  1. Toast your bread, and top with the hummus and avocado.
  2. Mash your beans with a fork, and lay on top of the avocado. Add slices of tomato and spices.
  3. Enjoy!
Nutrition Facts
Servings 1.0
Amount Per Serving
calories 354
% Daily Value *
Total Fat 13 g 20 %
Saturated Fat 2 g 10 %
Monounsaturated Fat 5 g
Polyunsaturated Fat 3 g
Trans Fat 0 g
Cholesterol 0 mg 0 %
Sodium 182 mg 8 %
Potassium 822 mg 23 %
Total Carbohydrate 46 g 15 %
Dietary Fiber 18 g 72 %
Sugars 7 g
Protein 14 g 27 %
Vitamin A 27 %
Vitamin C 27 %
Calcium 9 %
Iron 24 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

This recipe is so quick and easy, it’s a morning favorite for me!

 

Vegan Sweet Potato Buddha Bowl

This recipe is very flexible, in that you can swap as many veggies in and out with a solid rice base. So filling, and so good! Here is my version, with a delicious spicy peanut sauce from kitchn.

With a variety of veggies, I used sweet potato, bell peppers, and broccoli. Next time, I am going to throw in zucchini and onion!

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Ingredients:

  • 1 bell pepper, sliced
  • 2 sweet potatoes, diced
  • 1 cup broccoli florets
  • 1 tbsp olive oil
  • 1/2 tsp black pepper
  • 1/8 tsp turmeric
  • 1/4 tsp garlic powder
  • 1/8 tsp paprika
  • 1 cup cooked brown rice
  • spicy peanut sauce

Instructions:

  1. To get started you’ll set your oven to 400 degrees, line a baking sheet with tinfoil, placing the sweet potatoes, bell pepper, and broccoli side be side (don’t mix!). Drizzle the olive oil, and top with your spices.
  2. Pop this baby in the oven and set the timer to 12 minutes. Pull it out and remove the broccoli, set aside, put the rest in the oven for another 10-15 minutes depending on how your sweet potatoes are doing.
  3. You’ll remove the rest of the veggies from the oven and start putting together your bowl! I start with a base of brown rice, throw on the veggies and top with a drizzle of the spicy peanut butter sauce, but you can do it in any order. I like to also drizzle with sriracha because I’m a spice-aholic.
Nutrition Facts
Servings 2.0
Amount Per Serving
calories 513
% Daily Value *
Total Fat 10 g 16 %
Saturated Fat 1 g 5 %
Monounsaturated Fat 5 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 0 mg 0 %
Sodium 70 mg 3 %
Potassium 584 mg 17 %
Total Carbohydrate 94 g 31 %
Dietary Fiber 8 g 30 %
Sugars 7 g
Protein 11 g 23 %
Vitamin A 294 %
Vitamin C 181 %
Calcium 6 %
Iron 11 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.