PLANT-BASED RECIPES

Start adding more veggies to your diet today with some of our favorite recipes


Vegan 3-Bean Chili

3-BEAN CHILI

Chili doesn't always have to be about big chunks of beef. Using three different kinds of beans for that hearty effect, this recipe is not only vegetarian but also vegan-friendly.

INGREDIENTS

NUTRITION FACTS

10 Servings

Amount Per Serving
Calories 207.7
Total Fat 1.5 g
Saturated Fat 0.3 g
Polyunsaturated Fat 0.7 g
Monounsaturated Fat 0.3 g
Cholesterol 0.0 mg
Sodium 470.3 mg
Potassium 987.8 mg
Total Carbohydrate 40.5 g
Dietary Fiber 13.3 g
Sugars 4.4 g
Protein 11.4 g
Vitamin A 68.2 %
Vitamin B-12 0.0 %
Vitamin B-6 17.2 %
Vitamin C 61.6 %
Vitamin D 0.0 %
Vitamin E 5.7 %
Calcium 6.9 %
Copper 20.6 %
Folate 42.7 %
Iron 21.3 %
Magnesium 23.3 %
Manganese 38.9 %
Niacin 11.0 %
Pantothenic Acid 8.0 %
Phosphorus 22.5 %
Riboflavin 12.6 %
Selenium 6.2 %
Thiamin 21.6 %
Zinc 9.7 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

  • 4 c fresh diced tomatoes or One 28-oz can diced no-salt tomatoes
  • One  15-oz can tomato sauce
  • 2 c cooked or One  15-oz can pinto beans, drained and rinsed
  • 2 c cooked or One  15-oz can kidney beans, drained and rinsed
  • 2 c cooked or One  15-oz can black beans, drained and rinsed
  • 3  cloves garlic, minced
  • 1  jalapeño, seeded and minced
  • 1/2  small red onion, chopped
  • 1/2  small yellow onion, chopped
  • 1  bell pepper, diced (color of your choice)
  • 1  large carrot, diced
  • 1 zucchini, diced
  • 2 1/2 Tablespoons chili powder
  • 1 1/4  Teaspoons cumin
  • 1/8  Teaspoon cayenne
  • 1/2  Teaspoon crushed red pepper flakes
  • 1 c  white corn, frozen or fresh

DIRECTIONS

Place all of the ingredients, except the corn, in a saucepan and cook over medium heat until the chili begins to boil. Cover, reduce heat to low, and simmer for 20 minutes, stirring occasionally.

NOTE:  For a "meatier" consistency, place all veggies (except corn) in a food processor fitted with an "S" blade and pulse chop till small confetti size bits.

Add the corn, cover, and simmer for an additional 10 minutes. Delicious served over brown rice.


portobello-mushroom-fajitas-vegan-low-carb-recipe

Low-Carb Portobello Mushroom Fajitas

For a fresh vegan approach to the Mexican staple, try this recipe that substitutes the tortilla with lettuce and the meat with mushrooms.

INGREDIENTS

For the Fajita:

NUTRITION FACTS

8 Servings (Fajita with 2 T sauce)

Amount Per Serving
Calories 116.5
Total Fat 8.5 g
Saturated Fat 1.3 g
Polyunsaturated Fat 0.7 g
Monounsaturated Fat 3.8 g
Cholesterol 0.0 mg
Sodium 248.2 mg
Potassium 205.5 mg
Total Carbohydrate 9.3 g
Dietary Fiber 3.0 g
Sugars 2.0 g
Protein 3.1 g
Vitamin A 32.8 %
Vitamin B-12 0.0 %
Vitamin B-6 8.6 %
Vitamin C 71.4 %
Vitamin D 0.0 %
Vitamin E 1.1 %
Calcium 3.8 %
Copper 10.0 %
Folate 2.9 %
Iron 9.1 %
Magnesium 7.6 %
Manganese 12.2 %
Niacin 2.2 %
Pantothenic Acid 1.2 %
Phosphorus 6.3 %
Riboflavin 2.5 %
Selenium 2.6 %
Thiamin 4.2 %
Zinc 3.9 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

2  large portobello mushroom caps, de-gilled and cut into strips
1  bell pepper, seeded and cut into thin strips
1  medium onion, sliced
1/2  bunch cilantro, stems removed and chopped
1  medium-sized tomato
1/4  Cup  water
1/8  Cup  olive oil
2  Tablespoons  lime juice
2  cloves garlic
1  jalapeño, seeded
1  Tablespoon  cumin
2  Tablespoons  chili powder
1  Tablespoon  paprika
3/4 Teaspoon  Himalayan salt
1/4  Teaspoon  cayenne
8 Romaine Lettuce Leaves

For the Not-So Cheese Sauce:

1  Cup  raw cashew, soaked in water for 2 hours and drained
1/4  Cup  macadamia nuts
1  red bell pepper, seeded and chopped
1  jalapeño, seeded and chopped
2  cloves garlic
1/2  Teaspoon  Himalayan salt
Juice from 1 lemon
1  Teaspoon  paprika
1  Tablespoon  chili powder
Water, as needed for desired consistency

DIRECTIONS

For the Fajita:
Place the mushrooms, bell pepper, onion, and cilantro into a gallon-sized Ziploc bag. Place the rest of the ingredients (except lettuce leaves) in a blender and purée until smooth and add marinade to the bag. Squeeze any air from  the bag, seal, and give it a gentle shake and squeeze. The marinade will naturally cook and soften the vegetables. Allow to set for 30 minutes to 1 hour.

Use 1 romaine lettuce leaf to build the fajita, and top with the Not-So Cheese Sauce. NOTE:  Avocado is delicious on this too!

For the Not-So Cheese Sauce:
Combine all of the ingredients in a blender and purée until smooth. Store in the refrigerator for up to 5 days. Sauce can also be enjoyed with jicama, chips, and vegetables.

 

vegan sushi

PARSNIP RICE SUSHI WITH WASABI GINGER DIPPING SAUCE

Create an even healthier version of sushi with this recipe using parsnip rice.

INGREDIENTS

For the Sushi:

NUTRITION FACTS

6 Servings (1 whole Sushi Roll is a serving)

Amount Per Serving
Calories 152.2
Total Fat 8.6 g
Saturated Fat 0.9 g
Polyunsaturated Fat 2.6 g
Monounsaturated Fat 4.0 g
Cholesterol 0.0 mg
Sodium 169.8 mg
Potassium 567.2 mg
Total Carbohydrate 17.7 g
Dietary Fiber 6.7 g
Sugars 4.7 g
Protein 4.1 g
Vitamin A 52.0 %
Vitamin B-12 0.0 %
Vitamin B-6 9.5 %
Vitamin C 64.8 %
Vitamin D 0.0 %
Vitamin E 6.1 %
Calcium 5.6 %
Copper 12.8 %
Folate 19.5 %
Iron 9.2 %
Magnesium 12.9 %
Manganese 40.5 %
Niacin 7.8 %
Pantothenic Acid 8.9 %
Phosphorus 11.3 %
Riboflavin 7.3 %
Selenium 1.8 %
Thiamin 8.1 %
Zinc 6.2 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs

  • 2  large parsnips, peeled and chopped
  • 1/2  Teaspoon  sea salt
  • 1/4  Cup  raw pine nuts
  • Nori sheets
  • 1  carrot, cut into thin matchsticks
  • 1  zucchini, cut into thin matchsticks
  • 1  scallion, cut into thin matchsticks
  • 1  red bell pepper, cut into thin matchsticks
  • 1  avocado, sliced
  • Sunflower Sprouts or your favorite sprouts

For the Wasabi Ginger Dipping Sauce:

  • 1/4  Cup  low sodium wheat-free tamari or soy sauce
  • 2  Tablespoons  seasoned rice vinegar
  • 1/8  Cup  sesame oil
  • 1 Tablespoon lime juice
  • 1 Tablespoon minced ginger
  • 2 Tablespoons  agave nectar
  • 1 Teaspoon  wasabi powder

DIRECTIONS

For the Sushi:

Combine the parsnip, sea salt, and pine nuts in a food processor fitted with an "S" blade and pulse till rice-like consistency. Place a nori sheet on a sushi rolling mat with the shiny side facing down and the perforated strips facing horizontal. Spread 1/4 cup of the parsnip mixture on the nori sheet, about 1 inch from the bottom edge and form a 3-inch rectangle, leaving 1/4 inch clear on the left and right edges.

Place desired julienned vegetables, avocado, and sprouts on top of the parsnip mixture. Roll as you would with regular sushi and cut into pieces with a serrated knife.

For the Wasabi Ginger Dipping Sauce:
Blend all of the ingredients together in blender until well incorporated. Stir before serving.