Chipotle Black Bean Stew

• 2 Tbs. water
• 1 large onion, diced
• 3-8 cloves garlic, minced
• 2 tsp. ground cumin
• 1/2 tsp. salt
• few dashes freshly ground black pepper
• 2 chipotle peppers (canned) chopped
• 1 (28 ounce) can crushed tomatoes
• 3 cups vegan broth
• 4 Yukon gold potatoes (or 1 large sweet potato) cut in 1/2 inch dice
• 2 large carrots, peeled and chopped finely
• 1 1/2 cups white corn kernels
• 2 cans black beans, drained and rinsed
• 1/2 cup chopped cilantro
• 2 Tbs. freshly squeezed lime juice
• In a 4 quart pot over medium heat, sauté the onion in water about 5 minutes until translucent. Add the garlic, cumin, salt and black pepper. Sauté for 1 minute more. Add the chipotle, tomatoes, broth, potatoes, and carrots, cover, bring to a low boil and simmer for 20 minutes. Uncover and add the corn and black beans. Thin with a little water or broth if needed. Cook, uncovered, for 5 more minutes. Add the cilantro and lime juice. Let sit for at least 10 minutes. Serve.
• Note from the Vegan with a Vengeance 10 Year Anniversary cookbook** this is one of those recipes you can really mess around with by adding zucchini or cauliflower or whatever vegetables you want. You can also try different beans—pintos or chickpeas are nice choices.
• Serves 6 as main. 
• IP test: all in, 10min on high, 10min natural release. 

Breakfast Egg Omelet Cups

A quick note. This is not vegan. It’s not even primarily plant based. But hey, one of the things I’ve learned in cooking and food and living is that being flexible is better for my health and wellbeing than being restrictive. That may not be you, and your mileage may vary, and we’re still mostly plant based around here. But I’d rather sit at a table with you and enjoy a good meal than not, so here we are. Now, with that huge caveat, here we go:

Basic directions: I’ve found it much easier to break the eggs into a bowl, whisk them with a fork until combined, add the salt and pepper, and then stir in the cheese, then add the veggies and fillings as desired. I like them much more on the veggie filling side than the eggy side, so I usually can make a dozen cups with only 7 eggs. Remember to coat the muffin tin with cooking spray, or use the silicone cups if you have them. paper liners will fail miserably. 
If you have veggies like spinach or kale, or anything else that wilts or has a high water content, results are much better with a little sautéing before mixing them into the egg mix. this makes it great for using leftover veggies, because then you just use up the veggies and make more veggies for breakfast!
After cooking, let them cool a bit, then coax them out of the tin, let them cool enough to be handled, then you can put them in a fridge container to be used through the week, or you can put them in a ziploc freezer bag and freeze them in a single layer, and then they keep for a good while in the freezer. (If you freeze them, you can zap them in the microwave in 2-3 30sec blasts and enjoy them hot like they’re fresh.)

basically you need

7 eggs

1 c cheese

2-3 c veggies

mix them all together, then bake them at 400 for 12-17 minutes until set. maybe a little jiggly but not loose.

Omelet cups base:

• 8 large eggs (or 7 if you have lots of filling)
• 3/4 teaspoon salt or to taste
• 1/2 teaspoon black pepper or to taste

Broccoli and Cheddar Cheese

• 1/2 tsp dried thyme
• 1/2 tsp garlic powder
• 1 1/2 cups broccoli steamed and chopped small (or frozen and thawed)
• 2/3 cup grated cheddar cheese plus more for topping

Sun-Dried Tomato, Parmesan and Spinach

• 1/3 cup chopped sundried tomatoes, packed in oil
• 5-8 oz spinach, sautéed with the Julienned tomatoes 
• garlic 
• Bell pepper 
• Onion
• 1/4 cup loosely packed chopped fresh basil
• 1 cup grated Parmesan cheese plus more for topping

Green peas and sweet peppers with cheddar

• 1 c frozen tiny sweet peas, slightly thawed
• 1 c chopped bell pepper
• either roasted garlic or minced garlic, to taste 
• 1 c shredded cheddar cheese

START WITH THIS BASE RECIPE FOR ALL BREAKFAST EGG MUFFINS:

1. Preheat oven to 400 F. Line a 12 count muffin pan with silicone liners or heavily coat with non-stick cooking spray. Set aside.
2. In a large 4 cup measuring cup or mixing bowl, crack in eggs and whisk together with salt and black pepper.

Broccoli and Cheddar

1. Whisk in garlic powder and thyme until combined. Stir in broccoli and cheddar. Divide evenly into muffin tins filling each about 2/3 full.
2. Sprinkle with more cheddar if desired. Bake in preheated oven for 12-15 minutes, or until set.

OR
Sun-Dried Tomato, Parmesan and Spinach

1. Sautée onion, pepper, and chopped tomato, wilt in spinach. Stir mix-ins and cheese into egg base. Divide evenly into muffin cups filling each about 2/3 full.
2. Sprinkle with more cheese if desired. Bake in preheated oven for 12-15 minutes, or until set.

OR
Green peas and sweet peppers with cheddar

1. sauté the chopped bell pepper until soft, then toss in the tiny peas and stir in the minced garlic. 

Keto Egg Cups – 9 Ways

this is my original recipe source.

Lime Carrot Salad with Roasted Chickpeas

I served this at the table with tortellini salad and crackers to Nana and Grampa last time they came to visit. It was a hit with everyone. It’s reminiscent of our old recipe for carrot, pineapple, and raisin salad, but with a zingy and spicy twist. (Next time I make it I’ll remember to grab a photo…)

Salad
• 4 cups grated carrots (3-4 medium carrots)
• 1/2 cup crasins
• 4 green onions, white and green parts, chopped
• 1/2 cup coarsely chopped fresh cilantro
• 1/2 cup shelled roasted pistachios, coarsely chopped (or almonds or walnuts lightly toasted)

Dressing
• 3 tablespoons olive oil
• zest and juice of 2 limes (or 1/4 c lime juice)
• 3/4 teaspoon ground cumin
• 1/4 teaspoon fresh grated nutmeg
• 1/2 teaspoon tumeric
• 1/2 teaspoon salt
• 1/2 teaspoon fresh cracked black pepper (10-17 grinds)
In a large bowl combine the carrots, crasins, green onions, cilantro, and chopped nuts. Shake together olive oil, zest and juice of limes, cumin, nutmeg, turmeric, salt, and pepper in a mason jar. Pour the dressing over the carrot mixture and toss to coat. Serve immediately or cover and chill in the refrigerator for up to 3 days.

 

Roasted Chickpeas

• 1-2 cans of chickpeas, drained and rinsed
• 1 T yellow curry powder
• 1 t salt
• 2-3 T olive oil

Stir together on a lined baking sheet, coating all the chickpeas with the goodness. Roast in a 350 degree F oven for 25-30 minutes, stirring halfway through. Serve over the carrot salad with hummus or fresh chopped vegetables.

 

Adapted from the recipe for marrakesh carrots by Sara Forte for Sprouted Kitchen, shared with me by my friend Keri.

Tortellini Salad

1 14 oz bag of tortellini (rotini to make vegan)

4-6 large tomatoes (in season)

1 packet vegetable soup mix (knorr preferred)

1 t dried basil (or 1 T fresh)

3 T lemon juice

1/3 c mayonnaise (Hellman’s vegan)

1 c frozen peas (optional)

Cook tortellini according to package directions. While cooking, dice tomatoes and put in large mixing bowl with all juices. Add soup mix, basil, lemon juice, and mayo (& peas, they’ll thaw). Stir together. It should be a beautiful shade of pink. Once tortellini is cooked, drain and immediately stir into tomatoes.

Chill and serve. Excellent with BLTs, burgers, salad, or BBQ.

PS. This is a family recipe, and I can’t find vegan tortellini anywhere local, and so sometimes we’re not vegan. The rotini option works, but it’s not *perfect* so we go with what’s available.

Gazpacho

I absolutely love tomato season. This soup makes my heart and soul happy. I serve it with fresh bread or croutons, but it would be fabulous with fresh avocado. This recipe easily doubles, the only limiting factor is your access to farm fresh tomatoes.

Serves 2

3-4 garlic cloves

1 bell pepper

1 T olive oil

1 T balsamic vinegar

1/2 t salt

1/2 t fresh black pepper (14 grinds)

1/4 cup fresh basil

2 C cucumber (4 small or 1 & 1/2 hothouse seedless)

3-4 tomatoes

In order, process in a high powered blender, adding in everything in turn, together (pepper and garlic, spices, cucumber). Save tomatoes for very last whir.

Serve with homemade croutons or fresh toasted crusty bread, and red Tabasco.

Cauliflower Tacos

Roast the florets of a head of cauliflower in a 400F oven for 30 minutes, with salt, cumin, chili powder, drizzled with olive oil.

Shred red cabbage, and rub 1/2 t salt into about 2 c of fine shreds. Sit, then add lime zest and finely sliced green onion.

Make quac with 2-3 avocados (1 per person) 2-4 cloves garlic, minced, cumin, 1/2 lime squeezed, 1/2 t salt, and cilantro.

Use rest of cabbage to make ramen slaw, as side.

Set table with warm corn and flour tortillas, sour dressing and yogurt, hot sauce a dia, guacamole, slaw, and cauliflower. And extra cilantro.

Ndengu Curry Stew with Greens (Instant Pot)

2 cups ndengu/mung beans/dal, soaked all day & strained

1 onion diced

1 T ginger, minced

2-4 cloves garlic, minced

1 T turmeric, ground

1 T red tandoori masala (Garam masala would also work, or yellow curry powder if you want it sweeter)

1 t coriander, ground

1 can full fat coconut milk

1 28 oz can diced tomatoes

1 t salt

2 c fresh water

1 bunch red chard, washed, leaves coarsely chopped, stems finely sliced against the grain (or other greens, like kale or collards. Discard fibrous stems)

Sauté onion in pot until fragrant, then add in ginger and garlic, stir 30 seconds then add in a couple of tablespoons of fat off the top of the coconut milk and spices. Stir everything well, turn off sauté function and add all ingredients except chard (or other greens).

Set IP for 7 min on high pressure, sealed.* Allow to natural release for 10 minutes then release pressure and remove lid. Add in greens and turn sauté function back on until greens are cooked the way you like them. Taste for seasonings and serve along with naan, pita, or other favorite bread. I like it with sriracha.

Notes:

I didn’t measure any of these spices… and l like my stuff super flavorful, you can try starting with 1 teaspoon.

*If you don’t have an Instant Pot, you can bring it to a boil then lower to a simmer for 20-30 minutes, adding greens when the lentils are just about ready.

Homemade Vegan Yogurt (Instant Pot Magic)

My parents gave me an Instant Pot for Christmas this year, mainly because I was pregnant with Roar and have Rebel running around all day. Two kids under three means meals need to be easy. And with breastfeeding, I need more protein at breakfast or I’ll have a sugar crash after two hours. With the first kid I supplemented my vegetarian diet with a couple of eggs a day, but now, I’ve got a game changer.

I tried vegan yogurt before, but it’s either too sweet, too expensive, too grainy, or all three. Or not available at all. So I decided to do some research and try making yogurt in my new toy. I’m so glad I tried it. This is my new breakfast supplement. Not only do I not have to find certified humane eggs, it’s also something that is good for all four of us. (The littlest one is getting it from me.) I’m fairly certain our gut health has improved, and neither I nor my husband have morning crashes when we have our yogurt. This recipe lasts us 3-4 mornings of 3 servings. About every 3 days, I just whir up another batch and let the Instant Pot do its stuff.

Yogurt Recipe:

Ingredients:

4 c unsweetened soymilk

4 T unsweetened yogurt (see edit below)

Directions:

Gently Blend in vitamix (or mixer) to combine

Pour in 3 pint jars

Place lids and rings loosely on jars and put in IP

Secure and lock lid, set vent to seal

Set yogurt for 10-13 hrs

After the 10 beeps and display reads “YGRT” remove (don’t shake or stir) and cool in fridge for 6-8 hrs or until the morning

Enjoy as is, or add sweetener or fresh fruit to make a sweet treat. Makes ~32oz.

Notes:

Edit, November 5, 2018: We moved and Kite Hill unsweetened yogurt isn’t available in this county. So. I’ve switched to Store Brand Greek yogurt (with 5 active cultures)(I know it’s not vegan, but I had two batches clabber with the previous version and that wasn’t good). I also discovered that EdenSoy milk has 12 grams of protein per serving, compared to Westsoy’s 9, so we are sticking with EdenSoy, which Earth Fare carries at $4 a quart (which I special ordered a case of and got 10% discount). I also only culture this batch for 10 hours, and might try 8. Now this is solidly $4 a batch, for mostly vegan yogurt… with no added sugar or wonky texture. It’s been working, and still keeps us all from getting peckish before lunchtime.

Previous notes:

I’d been using Kite Hill unsweetened yogurt as my starter with good results. Kite Hill 16oz starts 5-6 batches. Consensus is that vegan yogurt cannot be Heirloomed (you can’t use homemade vegan yogurt as your own starter, it doesn’t work right because it doesn’t have enough active culture).

Preferred milk is with only soybeans and water as ingredients (Edensoy foods 32oz cartons I’ve bought at both Amazon, Whole Foods, & Earth Fare). Comes out super thick and smooth. You can strain it for an even thicker consistency (for tzatiki/Greek yogurt).

Warning: this is for vegan yogurt only; animal milk has to be scalded to kill bad bacteria.

Silk unsweetened works, but not as well. It can go in a smoothie as is, or strain for thicker spoon thick yogurt. (I like straining it straight out of the IP, expect to lose half your volume to whey.)

Leftover whey can be saved and used in smoothies or to make:

Key Limeade (tastes like pie in a glass): add equal parts sweetener and lime juice to taste. It’s zingy and delicious.

Sources:

http://makerealfood.com/2014/06/17/homemade-vegan-yogurt-super-easy-method/

Instant Pot Soy Yogurt

I haven’t tried this starter yet, but it looks like one of the rare vegan ones on the market.

Vegan Yogurt Starter Culture

Broccoli Ramen Slaw

Y’all, this is perfect with sandwiches or at a potluck. All the ingredients besides the broccoli slaw mix can hang out in your pantry waiting to make the magic. And my husband likes to get thirds.

Ingredients: 

1 bag tri-colored broccoli slaw mix (Or 1 head of small red cabbage, shredded)

1 brick Ramen noodles: discard packet

1/2-2/3 c nuts: [like slivered almonds OR pumpkin seeds OR sunflower seeds OR walnuts (or whatever’s in your pantry)]

2-3 T sesame seeds (white and black)(or a handful)

Dressing:

1 t salt

1 t pepper

1 T agave nectar or sugar

3 T balsamic Vinegar 

2 T olive oil (omit for oil minimal)

1 T liquid aminos or soy sauce

Pinch of Red pepper flakes

Directions:

Toast noodles, nuts, and seeds.

Mix dressing ingredients.

Toss everything together in a bowl and let sit 15 minutes to a couple hours. 

Keeps well in the fridge a day or two, though the noodles soften with time. 

Serves 6-7.

Key Lime Pie Cups

• 1 brick silken tofu
• 2 ripe avocados
• 1 cup lime juice (rose’s key lime for best flavor)
• 3/4 cup agave syrup
• 1/2 t almond extract
• 1 t vanilla extract

Blended smooth in vitamix or other high powered blender. (Adjust flavors to taste)

• 1 brick graham crackers
• 1/4 c sugar
• 1/4 c coconut oil

Whir crackers and sugar in food processor until fine, then add oil and pulse until sandy, one heaping tablespoon in each cup, gently tamped down.
Pour filling over crust. Lid and freeze. Makes 12-15 4 oz cups. Serve frozen or chilled.