beans and lentils

How to Make Tasty Lentils

March 15, 2023 by Shelly Hughes 2 Comments

How to Make Tasty Lentils

Looking for a way to make your lentils more tasty? Here’s how!

Green lentils are one of my favorite ingredients to cook with because they’re not only delicious but also incredibly versatile. One of my go-to ways to prepare them is by simmering them in vegetable broth with diced onions, green bell peppers, and a minced jalapeño pepper. This combination of spices and vegetables adds a ton of flavor to the lentils and creates a fragrant, aromatic dish.

What I love most about this recipe is that it’s perfect for meal prep. Once the lentils are cooked, you can store them in the fridge for up to 5-7 days or freeze them for up to 6 months. This makes it easy to have a healthy and flavorful ingredient on hand to add to salads, soups, or grain bowls throughout the week. Whether you’re a busy parent or someone who loves to meal prep, this recipe is a great way to make sure you always have a delicious and nutritious ingredient at your fingertips.

The Mighty Lentil… why are they so great?

They’re packed with fiber, which can help keep you full and satisfied, and even help lower cholesterol.
They’re a great plant-based source of protein, which can help keep you feeling energized and satisfied after meals.
They’re versatile: Green lentils can be used in a variety of dishes, from soups and stews to salads and veggie burgers. You can even use them as a meat substitute in recipes, making them a great option for vegetarians and vegans.
They’re easy to cook: Green lentils cook relatively quickly, and they don’t require soaking like some other legumes. This makes them a convenient option for busy weeknights when you want to get dinner on the table quickly. Plus, you can cook a large batch and freeze the leftovers for later use.

Do you cover the lentils while cooking?

No, the lentils are not covered on purpose. Cooking lentils uncovered can intensify their flavor by allowing the liquid to evaporate and the flavors to concentrate. When lentils are cooked uncovered, the liquid in the pot reduces, which makes the lentils more flavorful and concentrated. Additionally, when lentils are cooked uncovered, some of the volatile flavor compounds are released into the air, which can contribute to the aroma of the dish and enhance the overall flavor.

However, it’s important to note that leaving lentils uncovered while cooking can also lead to them drying out if they are not monitored closely, so it’s important to keep an eye on them and add more liquid if necessary.

Tasty Lentil Ingredients:

1 cup green lentils
3 cups vegetable broth
1 onion
1 green bell pepper
1 jalapeno
Bay leaf
Salt (optional)
Pepper

How to Make Tasty Lentils

Directions:

Rinse the lentils thoroughly and set them aside.
Prepare the veggies by dicing the onion and green bell pepper, and mincing the jalapeño pepper.
In a large pot, add the diced onion and green bell pepper. Let them cook for a few minutes and stir occasionally. If the veggies start to stick, add a little water to the pot.
Add the minced jalapeño and sauté for about 1 minute.
Add in the rinsed lentils and stir together with the veggies.

Pour in the vegetable broth and bring to a boil. Reduce heat to a simmer and add in the bay leaf. Stir occasionally.
Allow the lentils to simmer uncovered for about 25-30 minutes until they have softened. The lentils should be firm but not hard in the middle. You can add in extra liquid (1/2 cup-1 cup) if the lentils still need extra cooking time.
Once the lentils are cooked, remove the bay leaf and strain any excess liquid. Store in the refrigerator for up to 5-7 days.
If you plan to freeze the lentils, drain any excess liquid prior to freezing to prevent them from becoming mushy when thawed.
Serve the lentils hot, seasoned with salt and pepper to taste.

Enjoy your delicious and healthy lentils!

How to Use Cooked Green Lentils in Your Meals:

Add them to a salad for an extra boost of protein and fiber.
Use them as a filling for vegan tacos or burritos.
Mix them with cooked rice or quinoa for a simple and satisfying grain bowl.
Blend them into a soup or stew for added thickness and flavor.
Mash them with breadcrumbs, spices, and veggies to make delicious and healthy veggie burgers.
Use them as a topping for baked sweet potatoes or roasted vegetables.
Mix them with cooked pasta and your favorite sauce for a protein-packed pasta dish.
Add them to a vegetable stir-fry for a quick and easy dinner.

One of the things I love about lentils is how quick and easy they are to cook, making them the perfect choice for busy weeknights when I don’t have a lot of time to spend in the kitchen. Plus, they’re widely available at most grocery stores, and you don’t have to spend a lot of money to get a big bag of them. Overall, lentils are a family-friendly and easy way to get healthy and inexpensive food on the table that everyone will enjoy.

Don’t forget to freeze the leftovers for a quick and easy meal later on!

Plant-based eating never tasted so good – enjoy every bite!

Tasty Lentils

SImple way to make delcious tasty lentils

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Prep Time: 10 minutes

Cook Time: 30 minutes

Course: dinner

Cuisine: Vegan

Keyword: lentils, meal prepping

Servings:

Author: Shelly Hughes

Ingredients

1 cup green lentils
3 cup vegetable broth
1 onion, diced
1 green bell pepper, diced
1 jalepeno, minced
2 bay leaves
salt and pepper to taste

Instructions

Rinse the lentils thoroughly and set them aside.
Prepare the veggies by dicing the onion and green bell pepper, and mincing the jalapeño pepper.
In a large pot, add the diced onion and green bell pepper. Let them cook for a few minutes and stir occasionally. If the veggies start to stick, add a little water to the pot.
Add the minced jalapeño and sauté for about 1 minute.
Add in the rinsed lentils and stir together with the veggies.
Pour in the vegetable broth and bring to a boil. Reduce heat to a simmer and add in the bay leaf. Stir occasionally.
Allow the lentils to simmer uncovered for about 25-30 minutes until they have softened. The lentils should be firm but not hard in the middle. You can add in extra liquid (1/2 cup-1 cup) if the lentils still need extra cooking time.
Once the lentils are cooked, remove the bay leaf and strain any excess liquid.
Serve the lentils hot, seasoned with salt and pepper to taste.
Store in the refrigerator for up to 5-7 days.
If you plan to freeze the lentils, drain any excess liquid prior to freezing to prevent them from becoming mushy when thawed.

Tried this recipe?Mention @PlantBasedFoodyLife or tag #PlantBasedFoodyLife!

Black Bean Salsa Frittata

May 12, 2022 by Shelly Hughes 5 Comments

Black Bean Salsa Frittata

Black Bean Salsa Frittata is super delicious and easy to make. It’s made with ingredients that you probably already have in your pantry like canned black beans, potatoes, salsa, and spices like garlic powder.

The flavors of the salsa, mixed with black beans and potatoes, taste delicious with tofu batter to create the Frittata. I have been experimenting with tofu batter which I used as the egg replacement for a traditional Frittata. You can make this in advance and it’s great for dinner, lunch, or even a brunch. This would be perfect to bring to a party or family gathering.

You can easily add in different veggies and greens to this dish.

Tofu Batter (Egg Replacer for the Frittata)

This tofu batter is amazing and I mean that. You can make the batter and mix in any type of veggies, greens, potatoes, bake in the oven and it comes out delicious. The tofu batter is made with either firm or extra firm tofu. And a mix of spices that includes nutritional yeast and garlic powder. Also, you can add in additional spices for different flavor profiles. I also add in fresh lemon juice (about half al lemon) and corn starch or arrowroot powder. This all get blended in the food processor or high speed blender.

What are the ingredients for the Black Bean Salsa Frittata?

black beans
salsa
greens (spinach, kale or greens of choice)
cooked potatoes
tofu batter

Tofu Batter Ingredients:

firm or extra firm tofu
nutritional yeast
garlic powder
lemon juice
water
corn starch or arrowroot
salt and pepper to taste

How to make the Black Bean Salsa Fritta

Preheat the oven to 375 degrees
Dice up 4 potatoes into small cubes (about 2 cups). Add the potatoes to a pot and cover with water. Bring to a boil and let simmer and cook until fork tender. You can do this in advance or use left over potatoes.
To a blender add in all the ingredients for the tofu batter and blend till smooth. Transfer the batter to a bowl.
To the bowl with the tofu batter and in drained can of black beans, salsa and dice cooked potatoes and fold together. Next add in chopped greens and fold together.
Transfer the batter to non stick pan or a pan lined with parchment paper if you want to be oil free. You can also use spring pan and line with parchment paper. Cover the pan with foil and bake in the oven for about for 30-35 minutes until the Fritta. Remove the foil and bake for 10-15 minutes until the top is brown.
Remove from the oven and let rest for about 5 minutes and it’s ready to serve. Store in the refrigerator for up to 5 days. It can be served warm or room temperature.

You can top the Fritta with some cilantro or add some diced green onions and serve with a side salad or green beans.

Here are some other recipes I have used with this tofu batter to make different types of frittata.

Vegan Potato and Onion Frittata

Vegan Swiss Chard Frittata

Black Bean Salsa Frittata

Black bean salsa fritatta is made with black beans, salsa, potatoes and tofu batter.

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Prep Time: 15 minutes

Cook Time: 50 minutes

Course: dinner

Cuisine: American

Servings:

Author: Shelly Hughes

Equipment

Food processor or blender

Ingredients

1 15 oz black beans
2 cups diced potatoes (about 4 red potatoes)
1 cup salsa
14 oz firm or extra firm tofu drained
2 cups spinach or greens
tofu batter (ingredients below)

Tofu Batter Ingredients

1 14oz firm or extra firm tofu drained
1 tbsp cornstarch
3 tbsp nutritional yeast
1/2 tsp garlic powder
1/4 cup water
1 tbsp lemon juice (half a lemon)
1/2 tsp pepper
1/4-1/2 tsp salt to taste

Instructions

Preheat the oven to 375 degrees
Dice up 4 potatoes into small cubes (about 2 cups). Add the potatoes to a pot and cover with water. Bring to a boil and let simmer and cook until fork tender. You can do this in advance or use left over potatoes.
To a blender add in all the ingredients for the tofu batter and blend till smooth. Transfer the batter to a bowl.
To the bowl with the tofu batter and in drained can of black beans, salsa and dice cooked potatoes and fold together. Next add in chopped greens and fold together.
Transfer the batter to non stick pan or a pan lined with parchment paper if you want to be oil free. You can also use spring pan and line with parchment paper. Cover the pan with foil and bake in the oven for about for 30 minutes.
Remove the foil and bake for 10-15 minutes until the top is brown and firm. Remove from the oven and let rest for about 5 minutes and ready to serve. Store in the refrigerator for up to 4-5 days.

Tried this recipe?Mention @PlantBasedFoodyLife or tag #PlantBasedFoodyLife!

How to Make Chorizo Lentils

February 1, 2022 by Shelly Hughes Leave a Comment

Chorizo Lentils

How do you make Chorizo Lentils? Super Simple!!!! This Chorizo Lentils recipe is a veganized version of Chorizo. You may have seen at Chipotle, the restaurant chain, they have created a plant based version of Chorizo using pea protein and spices. I wanted to make a plant based version using lentils and skip the added oil. I also tried using crumbled up tofu and that was delicious too.

Veggie bowls are one of my favorite things to eat and an easy way to add in plant based ingredients. Chorizo lentils make for a delicious bowl with a lot flavor and includes the health benefits of eating lentils.

What is Chorizo?

Chorizo is a spicy sausage that is made in a lot of Spanish and Mexican style dished. In this plant based version I wanted to skip the spicy sausage and make a vegan version.

Chorizo Lentils

In this plant based version I am using lentils as the meat substitute and mixed in some delicious flavors of tomato paste, minced garlic, peppers, and seasoning to make a vegan version that I can use when I wanted to make plant based tacos and bowls. Plus get the health benefits of eating lentils with protein, fiber, and nutrients. This version is also made oil free.

Why Lentils make a great Meat Substitute?

Using lentils can be great source for replacing meat or ground beef in your plant based dishes. Lentils absorb flavors and you don’t have to presoak before cooking. You can also use the canned version as well for this recipe.

One cup of dry green lentils can be a substitute for about 1 pound of cooked ground beef. Lentils will plump up and expand in size when cooked. One cup of dry green lentils will expand to fill 2 1/2 cups when cooked. Lentils are a great source of protein, fiber, and carbohydrates. Also, lentils are high in fiber and low in fat so this will help you stay full and satisfied longer.

In this recipe, I’m creating the idea of the dish, the taste and the texture but not trying duplicate the exact version. Personally I go for the best taste and texture I can find while using plant based ingredients. Normally I figure this out through trial and error as I learn how to create more and more plant based dishes. If you’re like me, you didn’t grow up this way and therefore it takes some guidance and just trying ideas out to see what works.

So lets see how it is made and whether it taste any good!

What are the ingredients?

Green lentils
Tomatoe Paste
Garlic
Tamari (substitute soy sauce)
Apple Cider Vinegar (substitute rice vinegar)
Chorizo Seasoning (see below to make your own)

Chorizo Seasoning Ingredients:

You can buy Chorizo seasoning premade but I like to make my own with seasoning if I already have the ingredients. It’s easy to buy all these spices and only use them once in a while. I usually make my own blend, it’s cheaper and saves me a trip to the store. To make the seasoning only takes about 2 minutes.

1 tbsp chili powder
1/4 tsp red pepper flakes
2 tsp smoked paprika
1/2 tsp black pepper
1/2 tsp cumin
1/4 tsp oregano
1/4 tsp black pepper
1/8 tsp cayan pepper

How do you make Chorizo Lentils!

Step 1: Make the green lentils (skip this step if using canned lentils)

Rinse and drain 1 cup of green lentils and add to a pan with 3 cups of liquid. (You can use water or vegetable broth). Bring to a boil. Reduce the heat to a low simmer and cover. Cook for about 40 minutes until the lentils are tender but not mushy. Drain and add additional liquid. Set aside.

You can make the green lentils in advance to speed up the process.

Step 2: Mix together the chorizo seasoning.

The chorizo seasoning can be made in advance and stored in an airtight container. You can double the recipe to use for other dishes. In a bowl add together the spices and mix together.

Step 3: Sauté the garlic and tomato paste with the lentils

To a medium hot pan add in the minced garlic and sauté with a little bit of water (1-2 tbsp) for about 1 minute. Next add in the tomato paste and stir. Add in additional water if it begins to stick. To the pan add the seasoning and stir for about 30 seconds. Add in additional water if it starts to stick. You’ll begin to smell the aroma of the spices.

Add in the lentils, tamari and vinegar and a 1/4 cup of water and mix together. Allow to cook for about 5-7 minutes until all of it is incorporated and the liquid is absorbed (You can stop here and serve the lentils but the next step really add that chorizo smokey flavor).

Ready to serve or refrigerate for about 5 day. You can also freeze the chorizo lentils for about 3 months in an air tight container.

What can you make with Chorizo Lentils?

Chorizo lentils would be great to add to:

veggie bowls
burritos
tacos
You could also make chorizo lentil veggie burgers

Quick tip if short on time….

To speed up the process of making the Chorizo Lentils, make the green lentils in advance as part of your meal prep. Making the lentils in advance will speed up the process of getting the chorizo lentils on the table and will only take about 30 minutes, 10 minutes to sauté and about 20 minuted in the oven.

… Heck you can even meal prep the whole thing in advance if you want and the Chorizo lentils would be ready during the week in about 10 minutes. (just saying:)

Chorizo Lentils

Spicy Chorizo lentils are delicious to add to a veggie bowl, burritos, tacos. Lentils make a simple meat substitute and are healthy and delcious at the same time.

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Prep Time: 5 minutes

Cook Time: 10 minutes

Course: Main Course

Cuisine: Mexican

Keyword: beans, lentils

Servings:

Author: Shelly Hughes

Ingredients

3 cup Cooked green lentils Can use canned lentils or precook green lentils
2 tbsp tomato paste
4 garlic cloves, minced
2 tbsp tamari substitute with soy sauce
1/2 tsp black pepper
2 tsp apple cider vinegar substitute with rice wine vinegar
1/4-1/2 cup water for oil free saute
1/4 cup Chorizo Seasoning

Chorizo Seasoning

1 tbsp chili powder
1/4 tsp red pepper flakes
2 tsp smoked paprika
1/2 tsp cumin
1/4 tsp oregano
1/8 tsp cayanne pepper optional

Instructions

If you are using dry lentils, cook the lentils first. Add one cup of lentils to 3 cups of water in a pan and bring to a boil. Once the lentils are boiling reduce the heat to a low simmer, add the lid and cook for about 30-40 minutes until the lentils are tender but not mushy. Drain the lentils and remove and excess liquid.
Make the lentils in advance, or using canned lentils will reduce the cooking time.
To a hot pan add in the minced garlic with a 1-2 tbsp of water and saute for about 1 minute.
Add in the tomato paste and stir with garlic for about 1 minute. You can add in a small amount of water if it begins to stick.
Add in the chorizo seasoning and stir together for about 20-30 seconds. Add in 1-2 tbsp if it starts to stick. You can start to smell the aroma of the seasoning.
Add in the cooked lentils and the tamari and apple cider vinegar and mix together. Add in 1/4 cup of water. Let cook for about 5-7 minutes. Ready to serve when most of the liquid is absorbed.

Tried this recipe?Mention @PlantBasedFoodyLife or tag #PlantBasedFoodyLife!

Creamy Cumin and Carrot Soup

September 22, 2021 by Shelly Hughes Leave a Comment

Creamy Cumin and Carrot soup made with oat milk is perfect for fall! I used Cannellini beans and oat milk to create the creamy texture. The combination of the cumin and the carrots together creates a smoky rich flavorful soup.

FYI… I recently watched a video by Dr. Michael Greger on the health benefits of cumin and weight loss if you want to check it out. I love the smell and taste of cumin so to have health and weight benefits is an extra plus… 😍

I came across this soup in the grocery store. It was a box soup so I thought I would make my own version. I checked out the ingredients, it was vegan but I wanted to make a plant based version without oil and cashews, so I used a white bean in stead.

Let’s see how this turns out and if it’s better than the store bought version.

How to make a soup creamy with No Dairy or Nuts???

If you’re deciding to skip the dairy because you went vegan or you just want to start adding in more vegan dishes for yourself and your family… Or maybe you want to substitute cashew sauces for a lower fat creamy sauce.

If you are like me, and want to monitor the amount of nuts you’re consuming, or if you’re looking to lose weight or manage your fat intake, BEANS can be a great substitute for that creamy texture when blended in a blender or food processor. Creamy texture without all the extra calories plus the health benefits of beans. WIN! WIN!

Creamy cumin and carrot soup

What is in this SOUP? Ingredients Please!

Carrots
Oat Milk (non dairy milk of choice)
Water
Onion
Garlic
Cannellini beans (white beans)
Cumin
Red pepper flakes optional
Bay leaves
Apple cider vinegar
Salt and Pepper to taste

How do you make this soup?

Step #1: Prep all your veggies.

Dice the onion and garlic. Give your carrots a good wash and scrub and chop up the carrots into small circles.

Peel or Not to peel the carrots? You can choose to peel your carrots if you want to. If I am using organic carrots, I tend to wash and scrub the carrots and skip the peeling. If the carrots are not organic, I would peel the carrots.

Step#2 Saute Veggies (No Oil Saute)

Heat a large pot over medium heat. Add in the chopped carrots and onions with 1/4 cup of water and sauté for about 5 minutes and stir frequently until the carrots and the onions soften.
Next, add in the garlic and sauté for about 1 minute. Add in the cumin and the red pepper flakes (optional) and stir.
To the soup, add in the bay leaves, water, beans, apple cider vinegar, and bring to a boil. Reduce heat to a medium low and simmer for about 30 minutes until the carrots soften. Salt and pepper to taste.
Add in the oat milk and stir and simmer uncovered for about 5 minutes. Remove bay leaves.

Step #3 Blend the Soup

In small batches, add the soup to a Vitamix or blender and blend the soup until creamy. Transfer back to the soup pot and simmer for about 3-5 minutes. You can choose to blend the whole soup or about half of the soup if you would like some whole carrot chunks and onions. (I like to have some of the carrots in the soup).

Ready to be served

Creamy cumin and carrot soup

Can refrigerate for about 3-5 days. Make a batch and freeze in the freezer.

How did the two soups compare? Store bought vs Homemade???

Homemade was the Winner!!! I may be bias but I liked the homemade, and so did my husband. The carrot flavor stood out with a hint of cumin that was not overpowering. In the store bought version, the cumin flavor was too strong. But in a pinch if you wanted that type of soup it tastes pretty good. One of the reasons I like to make my own soup is that I can control the ingredients of what and how much of something goes into the dish.

Creamy Cumin and Carrot Soup

Creamy cumin and carrot soup has a creamy texture and lightly smoke flavor from the cumin. The dish is vegan, nut and gluten free.

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Prep Time: 15 minutes

Cook Time: 40 minutes

Course: Soup

Cuisine: Vegan

Keyword: creamy soup, soup

Servings:

Author: Shelly Hughes

Equipment

Blender or Vitamix

Ingredients

2 lbs carrots
1 large onion, small dice
2-3 garlic cloves minced 1 tbsp
2 cup unsweetned oat milk
1 15.5 oz cannellini beans
4½ cup water 1/2 cup for the sautee vegetables, rest for the soup.
1 tsp apple cider vinegar
1 tsp cumin
1/8 tsp red pepper flakes
2 bay leaves
salt and pepper to taste optional

Instructions

Heat a large pot over medium heat. Add in the carrots and onions with 1/4 cup of water and sauté for about 5 minutes and stir frequently carrots and the onions soften.
Add in the garlic and sauté for about 1 minute. Add in the cumin and the red pepper flakes (optional) and stir.
Add in the bay leaves, water ,beans, apple cider vinegar and bring to a boil. Reduce heat to a medium low and cover and simmer for about 30 minutes until carrot soften. Salt and pepper to taste.
Add in the oat milk and stir and simmer uncovered for about 5 minutes. Remove bay leaves.
In small batches, add the soup to a Vitamix or blender and blend the soup until creamy. Transfer back to soup pot and simmer for about 3-5 minutes.
You can choose to blend the whole soup or about half of the soup if you would like some whole carrot chunks and onions. (I like to have some of the carrot in the soup).
Ready to be served

Tried this recipe?Mention @PlantBasedFoodyLife or tag #PlantBasedFoodyLife!

7 Tips on Making Veggie Burgers

April 14, 2021 by Shelly Hughes Leave a Comment

Ever tried making your own veggie burger? You make them and they fall apart? I’ve been there. I’ve learned a few do’s and don’ts when it comes to making veggie burgers.

7 Tips on Making Veggie Burgers

7 Tips on Making the Perfect Veggie Burger, that stays together! 🤯

Follow these tips and you will be on your way to making perfect customized burgers that you and your family will love. This also makes dinner a lot easier because you can quickly pull out some burgers from the freezer if you have some premade.

Tip #1 Too Much Moisture

Is your burger falling apart? If you’re burger is falling apart it may be because you have too much liquid or water and nothing to help absorb the moisture. A good trick is to add in some oat flour or oats to your burgers when you are making the burger batter or dough. Oats can absorb some of the moisture without taking away or adding to the flavor of the burger.

Liquid from ingredients in the recipe, like tamari, soy sauce or vinegar, will add additional moisture to the veggie burgers.

(Just some food for thought🧐)

Tip #2 Raw Vegetables

7 Tips on Making Veggie Burgers

If you are using raw or frozen vegetables in your burgers be aware that there will be more water in the veggies which could make the burgers harder to hold together. A good idea is to sauté the veggies and release some of the liquid once cooked. If you want to use raw veggies because it’s your choice or you want that flavor profile in the burger, add in 1/4 cup of oat flour at a time to get the consistency that you want.

Tip# 3 Use a food processor.

What really helped make a difference in my burgers was using the food processor to help combine the ingredients. You can take part or all of the burger dough or batter and add to the food processor for a couple of pulses to combine the ingredients. Add that back into batter and combine together.

I had that experience when making black bean rice burgers, but once the ingredients where blended in the food processor the burgers stayed together.

Tip# 4 Don’t over process

Quick tip on using the food processor, is too not over process the burger dough because that can make the burgers fall apart. You want to have a thick texture.

Tips #5 Let the Burgers Rest

When you take the burgers out of the oven, let them sit for a couple of minutes before removing from the tray and the burgers will harden, this helps them stay together.

Tip #6 Bake the Burgers before Grilling

If you are looking to grill your burgers, you could partially bake the burgers in the oven for about 20-25 minutes ahead of time before putting them on the grill. You could do this in advance and have them partially precooked and in the freezer or the refrigerator.

Tip #7 Your burgers are all different sizes..uugh

7 Tips on Making Veggie Burgers

Cookie cutters are an awesome inexpensive tool to use when you want the same size burgers. I tend to use the 3# circle cookie cutter for my burgers. You can also get a smaller cookie cutter if you want to make little sliders. Just put the cookie cutter in the baking sheet fill the circle with the burger batter and move on to the next one. You can use your hands but I find this much easier and less messy.

Extra Tip! Always line a baking sheet with parchment paper or a silicone sheet when baking so the burgers don’t stick. If you want to cook the burger on the stock and you don’t want to use oil for your burgers, you can bake half way in the oven and cook rest of the way on the stove. This is also a great way to meal prep by baking the burgers half way and let cool and freeze. Then you can easily reheat on the stove or the oven.

Veggie Burger Recipes to Check Out!

Sweetpotato Black Bean Burger

Chickpeas Mushroom Burger

Chickpea Spinach Patties

Delicious Garlicky Green Beans

March 26, 2021 by Shelly Hughes Leave a Comment

Delicious garlicky green beans are a really simple side dish. I use frozen green beans for this recipe because the water from beans help cook the green beans and they don’t get too soggy. Adding the sautéed garlic creates a delicious taste and smells wonderful too. If you are looking for a simple side dish for dinner during the week, or for the holidays, these green beans are perfect.

How do you serve these green beans? I personally would build a bowl out of these garlicky green beans by topping off some rice with them, add some chickpeas and cut up cherry tomatoes with a splash of tamari. You can also serve them as a side dish right next to the mashed potatoes or lentil loaf.

Frozen beans make it easy to grab and go. For this dish, we are skipping the oil and doing an oil free sauté with garlic. This is a great side dish if you are looking to reduce the amount of fat in your recipes. Also you can really taste the flavor of the food when you use less oil, or no oil at all, when you are cooking.

Why use frozen green beans?

I love fresh green beans but frozen green beans can make life easier when you want to create a quick meal. Frozen green beans are great to use as a side, add to a soup or mix into a sauté with the vegetables and grains. I also use them mixed in with stewed tomatoes.

The main reason to use frozen green beans for this dish is water content. The frozen water from the green beans help cook the beans without getting too mushy versus if you where using fresh and needed more water.

Health Benefits to Eating Green Beans

Green beans are typically inexpensive and a great source for healthy carbohydrates, fiber and protein. Not only are green beans a healthy snack that’s low in calories, but they are also high in soluble fiber which can help lower cholesterol.

More Green Bean Nutritional Info from the USDA

What are the Ingredients for the Garlicky Green Beans?

Frozen Green Beans
Garlic
Red Pepper Flakes (optional)
Liquid Aminos or Tamari/Soy Sauce (optional)
Salt and Pepper to taste.

How do you make these Delicious Garlicky Green Beans?

First, mince the garlic.

To a medium hot pan, add the garlic with 1-2 tablespoons of water and sauté about 1 minutes. It’s important to keep stirring the garlic so it won’t stick to the pan. You can also add a little more water if necessary.

Optional: you can stir in the red pepper flakes for a little extra flavor.

Next you want to add in the frozen green beans to the hot pan and stir. You can add in a 1/4 cup of water and stir.

Cover the pan and let them cook for about 4 minutes. When removing the lid, the green beans should have a light snap but softened. Continue to cook for 1 more minute.

Optional: you can add 1/2 tbsp of liquid aminos or tamari to the green beans and allow to sauté for about 1 minute to let some of the liquid cook off. Add some salt and pepper for taste. Ready to be served.

Garlicky Green Beans

Garlick Green Beans make for a great side dish for dinner or any holiday gathering.

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Prep Time: 2 minutes

Cook Time: 7 minutes

Course: Side Dish

Cuisine: Vegan

Keyword: Green Beans, Oil Free, side dish

Servings:

Author: Shelly Hughes

Ingredients

1 pound Frozen Green Beans 12-16 ounce frozen bag
4 garlic cloves, minced
1/4 tsp red pepper flakes
1/3 cup water
salt and pepper to taste (optional)
1/2 tbsp Liquid Aminos (optional) substitute tamari or soy sauce

Instructions

To a medium hot pan add the garlic with a 1-2 tablespoons of water and sauté about 1 minute. It's important to keep stirring the garlic so it won't stick to the pan. You can also add a little more water if necessary. Optional, you can stir in the red pepper flakes for a little extra flavor.
Next you want to add in the frozen green beans to the hot pan and stir. You can add in a 1/4 water and stir. Cover the pan and let cook for about 4 minutes and stir occasionally. Remove the lid, the green beans should have a light snap but softened. Remove the lid and allow to cook for 1 more minute.
Optional, you can add 1/2 tbsp of liquid aminos or tamari to the green beans and allow to saute for about 1 minute to let some of the liquid cook off. Salt and pepper to taste. Ready to be served.

Tried this recipe?Mention @PlantBasedFoodyLife or tag #PlantBasedFoodyLife!

Tempeh Sloppy Joes

March 2, 2021 by Shelly Hughes Leave a Comment

Tempeh Sloppy Joes are a veganized family friendly version of the sloppy joes a lot of us grew up with as a kid. In this recipe, I swapped out some of the ingredients to make a delicious plant based version to enjoy at dinner time! If you’re like me, you had the ground beef version mixed with a jar of sauce all mixed together and everyone loved it.

In this recipe, the ground beef is swapped out with chopped up tempeh and mixed with homemade sauce and sautéed veggies. Tweaking some some recipes and making them plant based can be an easy way to enjoy plant based meals.

Tempeh can make a great meat alternative for your plant based dishes. Give it a try!

What is Tempeh and where do you find it?

I’m so glad you asked!

Tempeh (“Tem-pay”) is made from soy beans that are fermented and blended with whole grains in to cake like formation. It has a mild nutty flavor and is good at absorbing flavors and sauces. This can be a great substitute for meat products in chilis, tacos, and other meaty dishes.

Vegan Tempeh Sloppy Joes

Where do you find it in the grocery store?
Tempeh is stored in the refrigerated section along side the tofu. Some stores have a variety to pick from like original tempeh, tempeh blend of grains, or seasoned tempeh.

How expensive is tempeh?
Tempeh cost on average around $3 for a single packet and serves 3-4 people. It’s an inexpensive source of protein. One 3 oz serving of tempeh has 18grams of protein and no cholesterol. Temeph is also a good source for fiber, iron, calcium and minerals. It’s worth a try!

Let’s get cooking! What are the ingredients in the Tempeh Sloppy Joes?

Ingredients Vegan Tempeh Sloppy Joes

Tempeh
Onion
Green Bell Pepper
Garlic
Tomato Paste
Red Pepper Flakes (optional)
Ketchup
Vegan Worcestershire Sauce (substitute soy sauce or tamari)
Dijon Mustard
Garlic Powder
Onions Powder
Salt and Pepper to taste

How do you make it?

Chop the tempeh into small pieces. As an alternative, you can use your hands and crumble the tempeh in to a bowl. Set aside.
Prep your veggies. Chop the onions, garlic and green bell peppers
In a large skillet over medium heat, add in the onions and bell peppers and saute with a little water (1-2 tbsp) for about 5 minutes or until the onions soften. Add in the garlic and sauté for 1 minute. This is optional but for a little heat, you can add red pepper flakes and stir.
Add in the crumbled tempeh and tomato paste sauté with a little water and mix together.
To the pan, add the Worcestershire sauce, ketchup, onion powder, garlic powder, dijon mustard and water. Stir and bring to a boil, reduce heat, cover and simmer for about 15-20 minutes. It’s ready to serve!

How to Serve Tempeh Sloppy Joes?

You could go traditional and serve on bun and create a delicious Sloppy Joe sandwich. If you’re looking to skip the bread, add the sloppy joe mixture to a baked potato (my favorite😁). It’s even good all by itself!

Ingredients for the Vegan Tempeh Sloppy Joes

Vegan Tempeh Sloppy Joes

Vegan Tempeh Sloppy Joes are mixed with tangy tomato sauce mixed with green bell peppers, onions, and garlic.

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Prep Time: 5 minutes

Cook Time: 20 minutes

Servings:

Author: Shelly Hughes

Ingredients

1/2 cup onion, diced
1 8oz Tempeh
2 garlic, minced
1/2 cup green bell pepper, minced
2 tbsp tomato paste
1/4 tsp red pepper flakes optional
1/3 cup ketchup
1/2-1 cup water
1 tsp Vegan Worcestershire Sauce substitute tamri or soy sauce
2 tsp Dijon mustard
1/2 tsp garlic powder
1/2 tsp onion powder
salt and pepper to taste

Instructions

Crumble the tempeh in small pieces with your hands and place in a bowl. Set aside
In a large skillet over medium heat add in the onions and bell peppers and saute with a little water (1-2 tbsp) for about 5 minutes or until onions soften. Add in the garlic and saute for 1 minute. Add in the red pepper flakes and stir.
Add in the crumbled tempeh and tomato paste saute with a little water and mix together.
Add in the Worcestershire sauce, ketchup, onion powder, garlic powder, dijon mustard and water, bring to a boil, reduce heat cover and simmer for about 15-20 minutes.

Tried this recipe?Mention @PlantBasedFoodyLife or tag #PlantBasedFoodyLife!

Easy Sweet Potato Hummus

December 29, 2020 by Shelly Hughes Leave a Comment

This Sweet Potato Hummus is incredibly delicious and takes less than 10 minutes to make. If you meal prep and have a bunch of baked sweet potatoes on hand, this is a delicious way to use them up.

Adding sweet potatoes to hummus creates a sweet and tangy flavor when you are looking for something different and healthy to make as well as easy at the same time.

I like adding in sweet potatoes any way that I can. I’ve even used them in my sweet potato brownies (you would never know that they are in there). Sweet potatoes are a nutrient dense root vegetable and a great source of fiber, B vitamin, vitamin C and betacarotene.

Hummus mixed with the sweet potatoes is a healthy nutritional snack that can be used for dipping with veggies or as a filler in a veggie wrap with your favorite vegetables and greens.

Hummus Ingredients:

This hummus is packed with nutrient dense ingredients and spices. Most hummus recipes include olive oil. The aquafaba can be an oil substitute without adding in extra fat but can still be just as creamy.

Sweet Potato Hummus” data-pin-title=”Ingredients Sweet Potato Hummus” /> Ingredients Sweet Potato Hummus

Sweet potato
Chickpeas
Garlic
Tahini
Lemon Juice
Cumin
Paprika
Salt & Pepper

How to make the hummus?

Sweet Potato Hummus” data-pin-title=”Ingredients Sweet Potato Hummus” /> Ingredients Sweet Potato Hummus

Have the sweet potato already baked. Scoop out the sweet potato and add to the food processor.
Open and strain the chickpeas and save the liquid. Add the chickpeas to the food processor.
Add in the rest of the ingredients with 1/4 cup the aquafaba. Blend until smooth.
Sweet Potato Hummus” data-pin-title=”Ingredients Sweet Potato Hummus” /> Ingredients Sweet Potato Hummus
Salt as needed
Add in additional liquid depending on how thick you want the hummus.

Sweet potato hummus is a healthy nutritional snack for dipping with veggies or to be used as a filler in a veggie wrap with your favorite vegetables and greens. Hummus can also be used for a salad dressing, topping off baked potatoes or sweet potatoes. Also, it can be used as sauce for a veggie pizza instead of tomato sauce.

P.S. Looking for additional oil free recipes?

CLICK HERE for the new...FREE Plant Based Oil Free Salad Dressing Guide… which includes 7 Simple and Delicious oil free dressing and shopping list. GET IT NOW!

Sweet Potato Hummus

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Prep Time: 5 minutes

Cook Time: 10 minutes

Author: Shelly Hughes

Ingredients

1 cup sweet potato, baked half sweet potato
1 can chickpeas plus liquid
1/2-1 cup aquafaba (liquid from the chickpea can) substitute water
2 tbsp tahini
1/2 tsp cumin
1/8 tsp paprika
1/8 tsp pepper
1 tbsp lemon juice
salt to taste

Instructions

Have the sweet potato already baked. Scoop out the sweet potato (no skin). Add to the food processor. Open and strain the chickpeas and save the liquid.
Add the chickpeas to the food processor with the rest of the ingredients with 1/2 cup the aquafaba. Blend until smooth.
Add in additional aquafaba, 1/2 cup at a time to the consistency you are looking for until smooth. Less liquid the thicker the hummus. More liquid the thinner the hummus.
Refrigerate and is good for 5 days in the refrigerator.

Tried this recipe?Mention @PlantBasedFoodyLife or tag #PlantBasedFoodyLife!

Black Bean Soup Recipe

October 21, 2020 by Shelly Hughes Leave a Comment

This is my favorite Black Bean soup recipe and I’ve been making it for years. This recipe only contains 8 ingredients with stuff you probably already have in your kitchen. You can make this recipe on the stove top or in the Instant Pot. Also, this is a very non vegan friendly dish and great for people looking to add in some vegan dishes to meals.

Top the soup with cilantro , avocado or even vegan shredded cheese.

You can multi purpose this soup and use the beans for burritos, a black bean dip or as refried beans. And it’s freezer friendly.

Black Bean Soup Recipe Ingredients

Ingredients:

Black beans
Onion
Garlic
Jalapeño
Cumin
Vegetable Broth
Salt & Pepper to taste

How to make the soup?

Start the soup with an oil free sauté. To a hot soup pan, add in onions and a little vegetable broth and sauté for about 5 minutes. Next, add in the garlic and sauté for 1 minute. You can add in a little broth or water if onions and garlic start to stick.

Now is the time to add in the spices! Stir in jalapeño and cumin for about a minute until aromatic. (I love the smell of cumin!)

Next, add in the beans and the vegetable broth to the soup and bring to a simmer.

Once the beans are softened, mash the beans in the pot. To mash the beans, I suggest using a potato masher or fork. You only need to mash some of the beans.

Next, cover the soup and simmer for 30 minutes and stir occasionally. The soup is ready to be served and add salt and pepper to taste.

Is this soup freezer friendly?

Yes, this soup is freezer friendly for about 3 months. You can store in a plastic freezer bag or store in a glass container. In addition, label and date the soup. This will make it easier to know what is in the freezer and if it’s still fresh.

Can I make this recipe in the Instant Pot?

Yes, you can make this recipe in the Instant Pot. Sauté everything as per the instructions. Add the lid and set the time for 15 minutes in high pressure with a natural release.

What else can you use this recipe for?

Use the beans in a burrito or taco. Use a slotted spoon and remove some of the beans without the liquid
Create bean nachos
Create a bean dip by taking some of the beans and mixing with some salsa. You can cook the beans longer with the lid removed to allow some of the liquid evaporate and the soup will thicken. Remove some of the beans and mix with salsa to create a black bean dip.

P.S. If you make this recipe, leave a comment below, share your pictures on Instagram and tag me with @plantbasedfoodylife … I’d love to see what you make!!!

Black Bean Soup Recipe

Black Bean Soup recipe that is vegan, oil freen and delicious. This recipe is made with 8 ingredients and can be made on the stove top or Instant Pot.

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Prep Time: 10 minutes

Cook Time: 40 minutes

Course: Soup

Cuisine: Vegan

Keyword: beans, black bean soup, soup

Servings: people

Author: Shelly Hughes

Ingredients

2 15 oz can Black Beans rinsed and drained
1 cup onion, miniced one onion
1 jalapeno, minced and seeds removed (optional) 1/2 jalapeno for less heat
1½ tsp cumin
4 cup vegetable broth
3 garlic minced about 1 tbsp
pepper to taste
salt to taste

Instructions

Stove Top

To a hot pot add the onions and small amount of broth to saute 1-2 tablespoons and stir. Saute and stir about 3-5 minutes until onions soften.
Add in the garlic and saute for 1 minute. Add in additional vegetable broth to deglaze the pan and prevent from sticking. Add in the jalepano and cumin and stir about 1 minute or until aromatic and can smell the cumin and jalapeno.
Add in the rest of the vegetable stock and the black beans and bring to a simmer. Using a potato masher or fork mash some of the beans in the pot and stir.
Simmer the soup with lid on for 30 minutes and stirring ocassionally.
Salt and pepper to taste. Serve.

Instant Pot

Turn the Instant Pot to saute. Asmall amount of broth to saute 1-2 tablespoons and stir. Saute and stir about 3-5 minutes until onions soften.
Add in the garlic and saute for 1 minute. Add in additional vegetable broth to deglaze the pan and prevent from sticking. Add in the jalepano and cumin and stir about 1 minute or until aromatic and you can smell the cumin and jalapeno.
Add in the rest of the vegetable stock and the black beans. With a potato masher or fork, mash some of the beans.
Turn off the Instant Pot. Add the lid to the Instant Pot and on the manual setting set the time for 10 minutes. Have a natural release for the soup.
Soup is ready and can be served.

Tried this recipe?Mention @PlantBasedFoodyLife or tag #PlantBasedFoodyLife!

Easy Basil Lentil Stir Fry

October 15, 2020 by Shelly Hughes Leave a Comment

Easy Basil Lentil Stir Fry is a dinner you can prepare in under 20 minutes. This dish is great for any weeknight meal. It’s made with basil, lentils, carrots, onions, and brown rice. The flavors of the fresh basil and lime juice make the dish taste delicious.

The trick to making this a quick meal is to already have the rice prepared in advance and the lentils precooked, or you can use canned lentils. Meal prepping is the key if you want to turn around quick meals at dinner time.

Tip on dinner inspiration:

Do you know where a great place to find recipe ideas? It’s in the free grocery store magazine. I found this recipe, Basil Beef Stir-fry and the photo looked yummy so I thought I would make a vegan plant based version for my family. Swapping out certain ingredients to crate a delicious vegan version. For this dish I was able to add in more whole food plant based ingredients.

The meat version of the recipe included oil, garlic, onion, carrots, brown rice, a fish sauce, basil, lime juice and ground beef. The recipe included 9 ingredients. Two of them were not vegan and omitting oil from a stir fry is easy.

So the challenge is figuring out how to replace the ground beef and fish sauce.

Easy Basil Lentil Stir Fry Ingredients

How to make a ground beef substitute using lentils?

I wanted to create a whole food plant based version so I decided to go with lentils. You could use tofu, tempeh, or even a vegan meat substitute like Gardein or Morning Star crumbles as a substitute for the stir fry. I had them on hand and thought they would work pretty well.

If you are short on time at dinner, you can make the lentils in advance which will make your life easier. To prepare the lentils use 1 cup of lentils in two cups of water. Add to a pot and bring to a simmer. Allow to cook at a low simmer for about 30-35 minutes until tender. You may need to add another cup of water if not tender enough. Drain any additional water when they are finished cooking. Set aside.

Next challenge was the fish sauce.

I don’t even know what fish sauce taste like. I assume it has a unami flavor which is a salty, sweet odd fishy flavor. I’m replacing that part of the recipe with tamari or you can use soy sauce. I’ve tried some vegan fish sauce recipe and they are just too salty for me. If you like, you can buy a vegan fish sauce and use it instead of the tamari.

Easy Basil Lentil Stir Fry Ingredients

Ingredients Basil Lentil Stir -Fry (no-oil)

Garlic
onion
shredded carrots (matchstick) you can buy a bag precut carrots
green lentils (dry beans or canned)
brown rice
bay leaves
lime juice

Easy Basil Lentil Stir Fry Ingredients

How to make the dish:

Step 1: Prepare your brown rice and cook according to the package. To warm already cooked rice takes about 5 minutes. Add the the rice to a pan and a little bit of water and heat until warm. This take about 5 minutes to reheat on the stove.
Step 2: To a separate medium hot skillet/pan add the onions, garlic, and carrot and a little water to the pan. Sauté the vegetables and stir for about 5 minutes until the onions and garlic soften.

Sauté for the Easy Basil Lentil Stir Fry Ingredients

Step 3: To the skillet add in the lentils. Cook for 5-6 minutes and stir with spatula.

Sauté for the Easy Basil Lentil Stir Fry Ingredients

Step 4: Add in the tamari and stir.

Sauté for the Easy Basil Lentil Stir Fry Ingredients

Step 5: Remove from heat and stir in the basil and lime juice. Serve over rice.

A side note for this recipe:

You can easily substitute the lentils with vegan crumbles, or crumbled firm tofu, or even tempeh. You can also add in some frozen peas to the dish or top with some green scallions.

What I’ve discovered when using non vegan recipes is you can probably substitute the ingredients that don’t work for you. I am not saying that they will taste the exact same but that doesn’t mean they won’t be delicious in their own way. A little bit of creativity, some trial and error, and you can end up making something pretty amazing in a short amount of time.

P.S. If you make this recipe, leave a comment below, share your pictures on Instagram and tag me with @plantbasedfoodylife … I’d love to see what you make!!!

Easy Basil Lentil Stir Fry

Basil Lentil Stir Fry made with whole food ingredients includin green lentils, carrots, brown rice and basil.

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Prep Time: 8 minutes

Cook Time: 10 minutes

Course: dinner

Cuisine: Vegan

Keyword: plant based soups, stir fry

Servings:

Author: Shelly Hughes

Ingredients

2 cup cooked green lentils dried beans or canned
1 tbsp minced garlic about 2-3 garlic cloves
1 cup onion diced
2 cup shredded carrots (matchstick)
3 tbsp tamari
1/2 cup fresh basil leaves
2 tbsp lime juice
3 cup cooked brown rice

Instructions

Prepare your brown rice and cook according to the package. To warm up cooked rice takes about 5 minutes. Add rice and little bit of water to a pan and heat until warm. This take about 5 minutes to reheat on the stove.
To a seperate medium hot skillet/pan add the onions, garlic and carrot and a little water to the pan. Sauté the vegetables and stir for about 5 minutes until the onions and garlic soften.
To the skillet add in the lentils. Cook for 5-6 minutes and stir with spatula.
Add in the tamari and stir.
Remove from heat and stir in the basil and lime juice. Serve over rice.

Tried this recipe?Mention @PlantBasedFoodyLife or tag #PlantBasedFoodyLife!

Lentil Tacos

September 30, 2020 by Shelly Hughes Leave a Comment

Lentil Tacos

These Lentil tacos are grain free, vegan, high in protein, fiber and gluten free. They’re easy to make and add to you favorite tacos, burritos, taco salad, nachos or taco bowls. This recipe is also easy to make in advance and to use later in the week for a quick simple healthy meal. Also, the lentil taco mixture is freezer friendly and great for meal prepping for the week ahead.

I like this dish because it’s quick to make and involves easy ingredients to have on hand. Another plus is this lentil taco mixture can improve many other meals as well. If you like cooking without a recipe and whipping something up, this is a easy filler for your meals.

Can I Freeze the Lentil Taco?

Yes! This lentil taco mixture is freezer friendly and great for meal prepping for the week ahead.

Some Nutritional Info on Green Lentils:

Green lentils are high in fiber and complex carbohydrates. Lentils are also a good way to feel full and satisfied.

What about as a protein source? Half of cup of cooked green lentils provided 12 grams of protein. You can quickly have your protein requirements with 2 tacos and additional veggies on top. Plus all the other nutritional value of eating lentils like fiber, iron, potassium, and manganese comes along for the ride! For more nutritional information lentils click here.

Lentil Taco Ingredients:

Ingredients for the Lentil Tacos

Green Lentils
Onion
Garlic
Cumin
Chili Powder
Vegetable Broth or Water
Salt & Pepper to taste

How to make the lentil taco?

Simmering the Lentil

It’s important to first rinse the lentils before cooking to remove any dirt.
Next start sautéing the diced onions for a couple of minutes until soft. Add a little water to the hot pan so the onions don’t stick. Next add in the minced garlic.
Add in the spices, then stir and add in the rinsed lentils and liquid.
Bring to a simmer and let cook for about 25-35 minutes on low simmer until the lentils have become tender. You may add additional liquid to the lentils as needed and additional time to cook.
Once the lentils are tender you can drain any extra liquid and set aside.
Add salt and pepper for taste
Refrigerate or freeze the lentils for a later time

Preparing your Tacos!

Lentil Tacos Ingredients

Warm up your corn tortilla based on the instructions. Add some rice, tomatoes, cilantro and avocado. Topped with Sriracha sauce is my favorite.

Tacos can be made in a variety of ways. You can have corn tortilla, rice, tomatoes, avocado added to your taco. Skip the taco shell all together and have a taco bowl with brown rice, lentil taco mixture, salsa and sriracha mayo sauce. It’s up up you!

Lentil Tacos

Quick 2 Ingredient Sauce for your Tacos!

Sriracha Mayo Sauce:

1/3 cup vegan mayo
1 tbsp of Sriracha Sauce (more or less depending how spicy you like it)
Mix together.

P.S. If you make this recipe, leave a comment below, share your pictures on Instagram and tag me with @plantbasedfoodylife … I’d love to see what you make!!!

Lentil Tacos

Lentil Tacos made with green lentils topped with tomatoes, cilantrol and avocado. Vegan, High in proeting and gluten free

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Prep Time: 10 minutes

Cook Time: 35 minutes

Course: dinner

Cuisine: Gluten Free, Vegan

Keyword: lentils, tacos

Servings:

Author: Shelly Hughes

Ingredients

Lentil Taco Filling

1 cup uncooked green lentils
2 cup vegetable broth or water
1 onion, diced about 1 cup
2 garlic, minced about 1 tbsp
1/2 tsp cumin
1/2 tsp chili powder
salt and pepper to taste optional

Instructions

To a hot pan add onions and little bit water to saute the onion for about 3- 5 minutes until soften. Add in the garlic and stir. Saute for about a 1 minute. Add additional water if necessary to prevent from sticking.
Add in the chili powder and cumin and stir. Add in the the rinsed lentil and liquid and stir.
Bring to a simmer. Let simmer uncovered for 30-40 minutes until the lentils are tender. You may need to add additional liquid to the pan if the lentils are not tender. Once the lentil are tender you can drain the lentil if there is any additional liquid remain in the pan.
Set aside and prepare you tacos, burritos or taco salad.

Tried this recipe?Mention @PlantBasedFoodyLife or tag #PlantBasedFoodyLife!

Top with your favorite taco toppings

Top with cilantro, salsa, guacamole, and cashew cream.

Sricha Sauce

1/3 cup vegan mayo

1-2 tbsp sricha sauce

Mix together.

Vegan Chickpea Spinach Patties

September 8, 2020 by Shelly Hughes Leave a Comment

Vegan Chickpea Spinach Patties

Vegan Chickpea Spinach Patties have a tangy flavor and are a great substitute for burgers. If you are new to making your own burgers or patties these are a great place to start with ingredients you probably have in your pantry. One can of chickpeas makes six patties!

Vegan Chickpea Spinach Patties

Tired of eating processed vegan substitutes and want something quick to make? These are really good patties or burgers that come together really quickly. It’s amazing how many different meals you can create from a can of chickpeas. This is a simple patty or veggie burger to make.

So What Are The Ingredients?

Ingredients for Vegan Chickpea Spinach Patties

Chickpeas
Spinach… or your favorite greens
Nutritional Yeast
Old fashioned Oats
Aquafaba (liquid from the can of chickpeas)
Tamari… which can substitute soy sauce
Garlic
Freshly Squeezed Lemon Juice
Paprika

Chickpeas are rock stars when eating a plant based diet:

Chickpeas are a great source of protein, fiber and they help lower cholesterol. And they will fill you up.

They have a mild taste so they’re great to use as a base for burgers, a creamy hummus, or blend in a soup for a creamy texture. You can simply roast them for a quick snack or top your salad off right from the can.

You can create a mock tuna salad by mashing them up adding in a few other ingredients.

Using oats beyond just oatmeal:

Oats can be used as a binder when making patties or veggie burgers. When you’re making a veggie burger, one of the problems people run into is having the burger stay together. Using oats, oat flour, bread crumbs, rice or quinoa can be used as a binder for your burgers.

I prefer oats, they’re easy to have on hand, they’re cheap and you don’t have to prepare them in advance like rice or quinoa. To make quick oat flour you can just add the oats to a food processor.

From a health perspective, oats are a great source of fiber, they help lower cholesterol levels and you’ll feel fuller longer.

How to prepare the vegan chickpea patties?

All you need is a bowl, fork or potato masher, and the ingredients to prepare the patties.

Mashed chickpeas for the Vegan Chickpea and Spinach Patties

In the bowl, add the drained chickpeas and save the liquid (aquafaba) which will be used later in this recipe. Mash the chickpeas until smooth. It’s ok to have large chickpeas mixed in. Add in the oats and stir. Then, add in the liquid a little at a time to form the mixture. You don’t want the mixture to become too wet.

Vegan Chickpea Spinach Patties

Next add in the rest of the ingredients and mix together.

Mashed Vegan Chickpea Spinach Patties

Form the patties into 4 inch sliders. You can also create smaller patties if you want to create appetizers.

Bake on a baking sheet lined with parchment paper for about 20 minutes. Turn halfway through until browned on each side.

ready to bake Vegan Chickpea Spinach Patties

What I like about these chickpea patties is that you get to see the whole ingredients so you know what you are eating. You see the chickpeas, the oat flakes and the green pieces of the spinach.

ready to bake Vegan Chickpea Spinach Patties

Are the Chickpea Spinach Patties freezer friendly?

Yes, they are. After you prepare the patties. Wrap the patties in parchment paper and freeze. You can bake the patties at 400 degrees for about 20-25 minutes, turning half way through.

P.S. If you make this recipe, leave a comment below, share your pictures on Instagram and tag me with @plantbasedfoodylife … I’d love to see what you make!!!

Vegan Chickpea Spinach Patties

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Course: Main Course

Cuisine: Vegan

Keyword: chickpeas, patties, veggie burger

Author: Shelly Hughes

Ingredients

1 15.5 oz can chickpeas save the liquid, aquafaba
1/2 cup nutritional yeast
1 cup rolled oats
1 cup spinach, roughly chopped substitute any type of greens
1/4 cup aquafaba substitute water or vegetable broth
2 tbsp tamari susbstitite soy sauce
2-3 garlic cloves minced about 1 tbsp
1 large lemon, juiced
1 tsp smoked paprika
1/8 tsp pepper

Instructions

Preheat the oven to 400 degrees and line a baking sheet with parchment paper or a silicone sheet
In a latge bowl, mash the chickpeas until smooth. It is ok to have some larger chickpeas
Add in the oatmeal and nutritional yeast.
Add in the liquid (aquafaba, water or broth). Mix together. The mixture shoud be smooth and not too watery to form into patties
Add in the rest of the ingredients together and mix. You can taste the the mixture to see if you need any additional flavor like extra paprkia or a pinch of pepper.
Form the patties into 3 inch patties and about 1 inch thick. Add to the baking sheet and bake for 20 minutes. Turn half way through and brown on each side.

Tried this recipe?Mention @PlantBasedFoodyLife or tag #PlantBasedFoodyLife!