Kelley's Quick Burrito Bowl

Wanting to skip the torilla but still want a quick and easy buritto-like meal? Try Kelley's Quick Burrito Bowl!

Ingredients:

1/4 cup vegetable broth

1 bag (16-oz) cauliflower rice
1 bag (16-oz) frozen okra (or broccoli)
1 jar (24-oz) salsa
1 ½ cup roasted corn (or regular)
1 can (15-oz) (vegan) refried beans (or black beans)
4-oz guacamole

Directions:

1. Line a large skillet with ¼-cup broth.
2. Add cauliflower rice and okra (if using broccoli steam separately or microwave as directed) and cook until cauliflower rice is just soft and okra has thawed.
3. Stir in salsa, corn and beans, or serve over cooked cauliflower rice.
4. Top with guacamole before serving.

Notes:

• Serves 2
• Time: 15 minutes or less
• Per serving: 421 calories, 6.5g fat, 77.4g carbs, 16.4g fiber, 26.7g sugars, 22.9g protein 

Bean Burrito

Who doesn't love a burrito? This is an easy recipe for a basic bean burrito. It's a great starting place for yum!

Ingredients

Two​ ​15-ounce​ ​cans​ ​black​ ​or​ ​pinto​ ​beans,​ ​drained​ ​and​ ​rinsed
Water​ 
1​ ​Tbsp​ ​chili​ ​powder,​ ​or​ ​to​ ​taste
1​ ​tsp​ ​ground​ ​cumin
1​ ​jalapeño​ ​pepper,​ ​finely​ ​chopped
6​ ​large​ ​flour​ ​or​ ​corn​ ​tortillas​ ​(corn​ ​tortillas​ ​are​ ​smaller,​ ​so​ ​you​ ​may​ ​need​ ​more)
1​ ​cup​ ​cooked​ ​brown​ ​rice​ ​(seasoned​ ​with​ ​salt​ ​and​ ​perhaps​ ​a​ ​squeeze​ ​of​ ​lime​ ​juice)
2​ ​cups​ ​of​ ​mixed​ ​greens
1-1/2​ ​cups​ ​of​ ​your​ ​favorite​ ​salsa
2​ ​avocados​ ​or​ ​1​ ​cup​ ​guacamole
2​ ​fresh​ ​tomatoes,​ ​chopped

Directions

1. In​ ​a​ ​saucepan,​ ​add​ ​the​ ​rinsed​ ​beans​ ​and​ ​just​ ​enough​ ​water​ ​to​ ​cover​ ​the​ ​beans.
   
2. Add​ ​the​ ​chili​ ​powder,​ ​cumin,​ ​and​ ​jalapeño​ ​pepper.​ ​Cover,​ ​and​ ​heat​ ​over​ ​a low-medium​ ​flame.​ ​It​ ​should​ ​take​ ​about​ ​10​ ​minutes​ ​for​ ​the​ ​water​ ​to​ ​begin​ ​to thicken​ ​(and​ ​evaporate​ ​a​ ​bit)​ ​so​ ​that​ ​the​ ​spices​ ​become​ ​more​ ​incorporated​ ​into the​ ​beans.
   
3. When​ ​the​ ​beans​ ​are​ ​heated​ ​through​ ​and​ ​thickened​ ​up,​ ​begin​ ​filling​ ​the​ ​tortillas.
   
4. To​ ​make​ ​the​ ​tortillas​ ​a​ ​little​ ​more​ ​pliable​ ​(and​ ​delicious),​ ​just​ ​heat​ ​them​ ​up briefly​ ​over​ ​an​ ​open​ ​flame​ ​or​ ​in​ ​the​ ​microwave​ ​for​ ​a​ ​few​ ​seconds.
   
5. Spoon​ ​a​ ​couple​ ​tablespoons​ ​of​ ​rice​ ​onto​ ​a​ ​tortilla​ ​about​ ​1​ ​inch​ ​from​ ​the​ ​bottom, and​ ​spread​ ​it​ ​out​ ​in​ ​a​ ​horizontal​ ​line.​ ​Using​ ​a​ ​slotted​ ​spoon,​ ​scoop​ ​out​ ​the​ ​beans and​ ​add​ ​a​ ​few​ ​tablespoons​ ​on​ ​top​ ​of​ ​the​ ​rice.
   
6. Add​ ​the​ ​remaining​ ​toppings,​ ​such​ ​as​ ​the​ ​lettuce,​ ​salsa,​ ​avocados​ ​or​ ​guacamole, and tomatoes,.​ ​Do​ ​not​ ​overfill,​ ​or​ ​it​ ​will​ ​be​ ​difficult​ ​to​ ​roll.​ ​Begin rolling,​ ​from​ ​the​ ​bottom​ ​up,​ ​tucking​ ​the​ ​sides​ ​in​ ​as​ ​you​ ​go​ ​along.

Notes:

• ​6​ ​servings

Grilled Yam Nachos

On August 15, in honor of the inventor of Nachos, Ignacio Anaya, I veganized a nachos recipe from Pinch of Yum. I believe my work had published this recipe in a series during 2018 about healthy eating. I had an alternate cheese sauce I planned to use (from my shells n'cheeze) because I knew it was an easy and slightly spicy cheese sauce. However, I ended up just altering the one given. It was a very nice nachos sauce.


Ingredients:
2 large red garnet or jewel yams
1 tbsp olive oil
1 tsp chili powder

1 tsp cumin
1 14-ounce can vegetarian refried black beans
1 cup frozen sweet corn
1 oz. multigrain tortilla chips
chopped cilantro for topping

crumbled vegan cheese of your choosing

For sauce:

1/2 teaspoon Earth Balance butter
1 large clove garlic, minced
1 1/2 cups unsweetened almond milk (or non-dairy milk of your choosing)
2 tbsp flour
1/4 tsp salt – more to taste
1/2 cup shredded non-dairy cheese of choice (I used Daiya cheddar shreds)

Directions:

1. Preheat the grill with medium-high heat.
2. Wash yams and pierce with fork.
3. Wrap in a paper towel and microwave on high for 5 minutes.
4. When cool enough to handle, cut yams into wedges.
5. Toss wedges with olive oil, chili powder, cumin, and salt to taste.
6. Transfer yam wedges to the hot grill and grill for a few minutes on each side until roasted. Be careful because the wedges are likely to slide between the grates of the grill.
7. While grilling, make the cheese sauce.
8. Melt the butter in a small saucepan over medium to medium-high heat.
9. Add the garlic and saute for 1-2 minutes.
10. Add 3/4 cup almond milk and heat until simmering.
11. In a small bowl, whisk the remaining 3/4 cup milk with the flour until smooth.
12. Add to the saucepan and stir until smooth and thick.
13. Turn to low heat, and whisk in the salt and shredded cheese until melted.
14. Remove from heat.
15. Meanwhile, heat the refried beans in the microwave or on the stove per your preference until warmed through.
16. Warm the corn either in the microwave or in a non-stick skillet on the stove. 
17. On a large platter, arrange the chips in a single layer.
18. Top with the grilled yam wedges, black beans, and corn. Drizzle the cheese sauce over the stack and top with the cilantro and additional crumbled cheese.

Notes:

• Serves 4 as an entree, about 520 Calories per serving depending on your chips and how big your potatoes are.
• Serves 6+ as a side.

Baked Beans

Tis the season for baked beans. This can be made as a main meal or it can be a side. They'd be great to bring to a potluck.

Ingredients:
1 tube prepared polenta, cubed (optional) 
1 onion, diced 
2-3 minced garlic cloves 
1 cup dry white beans 
1 cup dry kidney beans
1/4 cup water 
2 Tbsp ketchup 
1/4 cup molasses (not blackstrap) 
2 Tbsp soy sauce 
2-4 Tbsp pure maple syrup 

Directions:
Optional if using polenta: 

1. Preheat oven to 350°F and line a baking  sheet with parchment paper. 
2. Bake cubed polenta for 10 mins. No need to flip. 

To make beans:

1. Cook beans using Instant Pot. Drain and rinse.
2. Sauté onions and garlic until translucent. 
3. Add beans, water ketchup, molasses, soy sauce, and maple syrup. 
4. Bring to a boil. 
5. Reduce heat to low and simmer uncovered until liquid reduces, about 20 minutes. 
6. Once beans are done, divide equally among 4 bowls. 
7. Optional: Top with polenta cubes or gently mix in.

Notes:

• Serves 4 (if as entree)
• You can sub  1 can each white beans and kidney beans.
• Pictured with a side of green beans.

Lasagna Soup

I was unexpectedly a fan of this. The flavors work really well together. This could be a side, but really fits better as an entree. It is super filling. I got the original recipe through Happy Herbivore Meal Mentor.

Ingredients:
4-oz dry noodles, ex fettucini, linguini or angel hair
oil
3 cups (24-oz) vegetable broth
½ small onion, diced
2 garlic cloves, minced
1-2 tsp dried oregano
1 tbsp tomato paste
14-oz can diced tomatoes
1 bay leaf
¾ cup prepared white beans
¼ cup plain hummus
1-3 tbsp soy or almond milk
salt and pepper for taste

Directions:

1. Heat oil in a large pot. 
2. Sauté onion and garlic until translucent. 
3. Add oregano and tomato paste, stirring to coat. 
4. Add tomatoes (with juices), bay leaf, and broth. 
5. Stir to combine, cover, bring to a boil. 
6. Reduce heat and simmer for 30 minutes. 
7. While simmering, break noodles in half. Cook noodles via package instructions to al dente texture. Drain, rinse under cold water. Set aside. 
8. Remove bay leaf and stir in white beans. 
9. Transfer HALF to a blender and puree until creamy OR use an immersion blender. Return to pot. 
10. Stir in cooked noodles. 
11. Add salt and pepper, plus more oregano if desired.
12. Spoon into bowls and set aside briefly. 
13. In a small bowl, whisk hummus with milk 1 tbsp at a time until it's a thick sauce.
14. Drizzle or swirl hummus-cream in soup.

Notes:

• Serves 2
• Per serving: 432 calories, 5.4g fat, 81.2g carbs, 15.9g fiber, 12.4g sugars, 17.4g protein
• For omnivores, you could add some browned ground beef

Sweet Potato Chilaquiles

I was surprised at the flavors of this. Be careful picking your salsa and guacamole. I got this meal from Happy Herbivore Meal Mentor. 

Ingredients:
2 corn tortillas 
1 sweet potato, diced 
2-3 tsp Taco Seasoning 
½ small onion, diced 
2 garlic cloves, minced 
15-oz can pinto beans, undrained 
1 cup (9 oz) salsa 
2-oz guacamole

Directions:

1. Preheat oven to 375F and line a baking sheet with parchment paper. Set aside. 
2. Place tortillas right on the rack and bake until crispy, 5-10 mins. Crumble into chips. Set aside. 
3. Place cubed potatoes in a colander and rinse under cold water, shaking off excess water but leaving potatoes damp. 
4. Toss potatoes with Taco Seasoning. 
5. Spread out on baking sheet and bake 15-20 minutes. Flip, and bake another 10-20 minutes, or until fork-tender. 
6. Sauté onion and garlic until translucent. 
7. Add beans (with their liquid). 
8. Turn off heat and mash beans well using a fork or potato masher. 
9. Add Taco Seasoning to taste. 
10. Cook until it thickens and reduces a bit. 
11. Spoon into bowls and top with potatoes, salsa and guacamole. 
12. Crumble corn chips over top. 

Notes:

• Serves 2
• Per serving: 408 calories, 7.6g fat, 69.8g carbs, 18.2g fiber, 9.7g sugars, 18.1g protein
• You can add corn or black olives.

Potato Verde Tacos

This is a meal from the Happy Herbivore Meal Mentor. It is one serving pictured. I make changes to the original recipes to fit my tastebuds.

Ingredients:
olive oil
up to 1 cup vegetable broth 
½ small onion, diced 
1 garlic clove, minced 
½ tsp ground cumin 
1 green bell pepper, seeded and diced 
1 cooked potato, diced 
5-oz fresh spinach 
½-1 tbsp nutritional yeast 
¾ cup refried beans (warmed) 
6 corn tortillas 
½ cup salsa 

Directions:

1. Sauté onion and garlic until translucent. 
2. Add cumin, stirring to coat.
3. Add bell peppers and cook until almost tender, adding broth as needed. 
4. Add potato pieces, cover and simmer, cooking until potatoes and peppers are very tender and potatoes have taken on broth coloring. (Add more broth as needed during cooking). 
5. Turn off heat and add spinach, stirring to cook down and incorporate. 
6. Season with salt and pepper, then sprinkle with nutritional yeast. 
7. Mash potatoes partially (optional). 9
8. Stir to combine and set aside.  
9. Spread warm refried beans on tortillas and top with potato mixture. 
10. Spoon salsa on top or on the side.

Notes:

• Serves 2
• Per serving: 412 calories, 4.5g fat, 79.8g carbs, 17.7g fiber, 7.6g sugars, 19g protein
• Add corn or guacamole

White Bean Burger Patty

A great alternative to frozen patties, bean burgers are not difficult to make. I highly suggest giving them a try. You can double the recipe below. I got the original recipe at Florida Coastal Cooking.

Ingredients:
1 cup cooked white beans, such as butter beans or great northern (I used canned)
1/6 cup rolled oatmeal
1/2 tsp poultry seasoning 
1/8 tsp salt
1/2 Tbsp olive oil

Directions:

1. (Made mine in toaster oven - worked great.) 
2. Preheat broiler to high.  
3. Process the oatmeal to a powder in a food processor.  
4. Mash  beans and oats together and add seasoning, salt and oil in a medium bowl; divide in half; shape into burgers by hand.  Spray burgers with cooking spray, place on baking sheet and broil about 5 minutes per side or until browned.

Other Details:
Original Recipe

Side or Entree: Arroz Congri (Cuban Rice and Black Beans)

Ryan made this just the other night as a side to some Cuban sandwiches. It was really good and not too difficult to throw together.

Ingredients:
2 tsp olive oil
1/2 cup chopped green bell pepper, chopped
1/2 cup chopped red bell pepper, chopped
small onion, chopped
2 cloves garlic, minced
1 cup uncooked long grain rice
15 oz can black beans (don't drain)
1 1/2 cups water
1/2 tsp cumin
1 bay leaf
pinch oregano
salt and pepper to taste

Directions:

1. In a heavy medium sized pot, heat oil on medium heat. Add onions, peppers and garlic and saute until soft, about 4-5 minutes.
2. Add rice, beans, water, cumin, bay leaf, oregano and salt and pepper.
3. Simmer on medium-low heat, stirring occasionally, until the rice absorbs most of the water and just barely skims the top of the rice.
4. Cover, reduce heat to low, and simmer 20 minute (don't peek). Make sure you have a good seal on your cover, the steam cooks the rice. After 20 minutes, shut flame off and let it sit, covered another 5 minutes (don't open the lid).

Other Details:

• Original Recipe
• Servings: 5 • Serving Size: 1 cup • Old Points: 5 pts • Points+: 6 pts
• Calories: 258.2 • Fat: 2.3 g • Carb: 49.4 g • Fiber: 6.6 g • Protein: 9.8 g

Side dish: Quick Bean and Vegetable Couscous

Okay. So I was the only person in the family that really liked this. However, edits can be made to improve it versus what I made, so it's versatile. This is another recipe from Robin Asbell's The New Whole Grains Cookbook. I made it this summer, but I don't know what season it's good for.

Ingredients:
2 tablespoons olive oil
1 large carrot, shredded
1 large onion, chopped (about 2 cups)
2 cloves garlic, minced
One 14 ounce can diced canned tomatoes, drained
1/2 teaspoon freshly cracked black pepper
3/4 teaspoon salt
One 15-ounce can black beans, garbanzos, or white beans, drained and rinsed
1 1/4 cups vegetable stock or water
1 cup whole wheat couscous or bulgur
1/2 cup chopped fresh parsley
4 ounces aged cheese, shredded

Directions:

1. Heat the olive oil in a 4-quart saucepan with a tight-fitting lid. Add the carrot and onion and sauté over medium heat until soft and golden, the longer the better. Add the garlic, tomatoes, pepper, salt, and beans. Sauté, stirring gently, until everything is heated through. Add the stock or water, push the veggies to the sides, and bring the liquids to a full boil. Turn off the heat, add the couscous , stir once quickly and tightly cover. (If using bulgur, return to a full boil, tightly cover, simmer for 10 minutes, then take off the heat.) 
2. Let the pot stand, covered, at room temperature for 10 minutes to absorb the liquids and flavors. Add the parsley, fluff with a fork, and serve warm, topped with the cheese.

Other Details:

• I made the first time with regular couscous and white beans. Try with whole wheat couscous or bulgur and black beans.
• Makes 5 cups, about 4 servings
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