Black Bean and Vegetable Soup (Vegan and Gluten Free)

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Makes 4-6 servings
What’s more comforting than a hot bowl of soup on a cold Winter night? This hearty black bean and vegetable soup features a simple ingredient list and can be made in as little as 30 minutes. Black beans are an affordable and delicious way to incorporate more nutrients into your diet. Did you know a ½ cup of black beans has as much protein as an egg? Beans are also a great source of fiber and iron. Enjoy this flavorful and filling black bean and vegetable soup with a squeeze of fresh lime.

 

Ingredients:

1 tbsp. avocado oil
1 onion, diced
2 medium carrots, diced
1 bell pepper, diced
3 cloves garlic, minced
3 (15 ounce) cans black beans, drained and rinsed
1 tbsp. cumin
32 ounces vegetable broth
Salt and pepper to taste
1 lime, sliced

 

Directions:

  1. Heat a large pot over medium heat. Sauté vegetables in avocado oil for 6-8 minutes.
  2. Add garlic and cumin and sauté for 1 minute. Add vegetable broth and beans and bring to a boil.
  3. Reduce heat to low and simmer for 20 minutes.
  4. Transfer 2 cups of soup to a blender and blend until smooth and creamy. Add blended soup back to the pot and mix well to combine. Season the soup with salt and pepper to taste.
  5. Serve the soup with a squeeze of fresh lime juice and enjoy!

 

 

By Tiffany Wu / Guest Blogger

Tiffany is a student at JMU, majoring in dietetics. Her family owned a Chinese restaurant when she was growing up, so her passion for food and cooking began at an early age. She especially likes creating delicious and healthy plant-based recipes.

 

 

Linguine with Creamy Beet Alfredo (Vegan)

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Fresh beets are a wonderful treat this time of year and they make for a delicious and creamy alfredo sauce when roasted and blended with cashews. Their sweet, earthy taste adds freshness to the sauce while keeping it from becoming too heavy. When blended, the red beets create a vibrant fuschia colored sauce. Even picky eaters will be intrigued by the eye catching colored sauce and want to give it a try! I love serving this pasta with a sprinkle of Go Veggie Parmesan cheese (found in Friendly City’s refrigerated section!) and some roasted beets for garnish. Make mealtime exciting by whipping up this festive and flavorful dish.

 

 

 

Ingredients:

2 small red beets, washed and roasted at 450 degrees F for 1 hour
1 cup raw cashews, soaked in boiling water for 45 minutes
1 tbsp. nutritional yeast
1 tsp. garlic powder
1 tbsp. lemon juice
1 cup unsweetened soymilk, warmed
1 ½ tsp. Salt
¼ tsp. Pepper
1 pound linguine
Go Veggie Vegan Parmesan Cheese (Optional)

 

Directions:

  1. Fill a large pot with water and heat over high heat. Once boiled, add in linguine and cook until al dente.
  2. While linguine is cooking, drain soaked cashews. Add drained cashews to a blender with roasted beets (skins peeled), nutritional yeast, garlic powder, lemon juice, soymilk, salt, and pepper. Puree until sauce is thick and smooth.
  3. When pasta is done cooking, drain it and return it to the pot. Add in sauce and mix well. Serve with Parmesan and diced beets (optional). Enjoy!

 

 

By Tiffany Wu / Guest Blogger

Tiffany is a student at JMU, majoring in dietetics. Her family owned a Chinese restaurant when she was growing up, so her passion for food and cooking began at an early age. She especially likes creating delicious and healthy plant-based recipes.

 

 

 

Maple Ginger Tempeh (Vegan and Gluten Free)

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Makes 2-4 servings

Have you ever wondered how to prepare tempeh? Try something new this season by making this savory maple ginger tempeh. Tempeh is made from cooked and fermented soybeans and is often used as a meat substitute. It is high in protein and calcium and has a nutty flavor. I find that steaming the tempeh for 15 minutes softens the tempeh and helps the tempeh absorb the marinade better. The marinade is made from a combination of sweet maple syrup, salty tamari, spicy cayenne, and earthy ginger. This flavorful marinade is also tasty with tofu.

 

Ingredients:

½ cup coconut milk
3 tablespoons tamari
2 tablespoons maple syrup
½ teaspoon dried ginger
½ teaspoon garlic powder
¼ teaspoon cayenne pepper
1 package tempeh, cubed

 

Directions:

  1. Preheat oven to 425 degrees Fahrenheit.
  2. Steam tempeh for 15 minutes. While tempeh is steaming, prepare marinade by whisking coconut milk, tamari, maple syrup, dried ginger, garlic powder, and cayenne pepper in a medium bowl.
  3. Marinate steamed tempeh for 30 minutes to 1 hour
  4. Bake tempeh for 20 minutes. Flip halfway through.

 

 

By Tiffany Wu / Guest Blogger

Tiffany is a student at JMU, majoring in dietetics. Her family owned a Chinese restaurant when she was growing up, so her passion for food and cooking began at an early age. She especially likes creating delicious and healthy plant-based recipes.

 

Potato and Kale Soup (Vegan and Gluten Free)

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As the weather gets cooler, warm up with a steaming bowl of potato and kale soup. Creamy potatoes and tender kale combine to create a nutritious and hearty soup full of fiber and vitamins A and C. The addition of unsweetened soymilk adds richness while still keeping the soup light.

 

Ingredients:

2 tbsp. olive oil
1 small onion, diced
2 cloves garlic, minced
2 pounds gold potatoes, sliced thin
4 cups vegetable broth
1 bunch kale, leaves removed from stems
1 ½ cups unsweetened soymilk
Salt and pepper to taste
Red pepper flakes to taste

 

Directions:

  1. Heat olive oil in a large pot over medium heat. Add onion and sauté for 5 minutes until translucent. Add garlic and potatoes and sauté for 2 minutes. Add vegetable broth and bring to a boil. Once boiled, reduce heat to low and simmer for 10-15 minutes until potatoes are tender.
  2. Add kale and soymilk and simmer for 5-10 minutes until kale is tender. Season to taste with salt, pepper, and red pepper flakes.

 

By Tiffany Wu / Guest Blogger

Tiffany is a student at JMU, majoring in dietetics. Her family owned a Chinese restaurant when she was growing up, so her passion for food and cooking began at an early age. She especially likes creating delicious and healthy plant-based recipes.

Apple Cider Muffins (Vegan)

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Makes 12 muffins
If you’re an apple lover, this easy to make apple cider muffin recipe is perfect for you. These healthy muffins are packed with apple cider, crisp fuji apples, and applesauce. Naturally sweetened and super moist, they take only 30 minutes to make and are a delicious snack or breakfast option for fall.

Ingredients:

2 cups spelt flour
1 teaspoon cinnamon
2 teaspoons baking powder
1 teaspoon baking soda
Pinch of salt
1 tablespoon ground flax seed mixed with 2 tablespoons warm water
½ cup apple cider
½ cup maple syrup
½ cup applesauce
2 tablespoons coconut oil, melted
1 teaspoon vanilla extract
1 cup diced fuji apples
¾ cup shredded apples

Directions:

  1. Preheat oven to 375 degrees Fahrenheit
  2. In a large bowl, mix flour, cinnamon, baking powder, baking soda, and salt.
  3. In a separate large bowl, mix flax seed mixture, apple cider, maple syrup, applesauce, melted coconut oil, and vanilla extract. Add diced and shredded apples and stir to combine.
  4. Add flour mixture to wet mixture and mix to combine.
  5. Line a muffin tin with twelve greased muffin liners. Divide muffin mixture evenly. Bake for 15-20 minutes until a toothpick inserted into the center of the muffin comes out clean.

 

 

By Tiffany Wu / Guest Blogger

Tiffany is a student at JMU, majoring in dietetics. Her family owned a Chinese restaurant when she was growing up, so her passion for food and cooking began at an early age. She especially likes creating delicious and healthy plant-based recipes.

 

 

Pumpkin Cranberry Granola Bars (Vegan)

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Pumpkin season is officially here! These fall-inspired granola bars are easy to make and are packed with pumpkin and dried cranberries. Canned pumpkin puree is a convenient alternative to fresh pumpkin and is rich in vitamin A and fiber. Enjoy these soft and chewy granola bars for a healthy breakfast or snack.

 

 

 

Ingredients:
2 ½ cups rolled oats
2/3 cup dried cranberries
1/3 cup pumpkin seeds
1 tsp. cinnamon
1/8 tsp. salt
½ cup pumpkin puree
1/3 cup maple syrup
¼ cup almond butter
1 tsp. vanilla extract

Directions:
1. Preheat oven to 350 degrees Fahrenheit
2. In a large bowl, mix oats, dried cranberries, pumpkin seeds, cinnamon, and salt. In a separate bowl, whisk pumpkin puree, maple syrup, almond butter, and vanilla extract. Add dry ingredients to pumpkin mixture and mix well to combine all ingredients.
3. Line a 9 by 9 inch baking dish with parchment paper. Spoon and firmly press granola mixture into baking pan.
4. Bake for 25 minutes. Let cool for 10 minutes before enjoying!

 

By Tiffany Wu / Guest Blogger

Tiffany is a student at JMU, majoring in dietetics. Her family owned a Chinese restaurant when she was growing up, so her passion for food and cooking began at an early age. She especially likes creating delicious and healthy plant-based recipes.

Butternut Squash and Caramelized Onion Quesadillas (Vegan)

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Makes 4 Quesadillas
These seasonal quesadillas combine creamy butternut squash with savory caramelized onions to create a unique and flavorful dish. Butternut squash is a wonderful fall vegetable and has a mild sweet and nutty taste. Although butternut squash might look intimidating to work with, preparing it requires only a few simple steps. To prep the butternut squash, I sliced off the top and bottom and peeled the skin off with a vegetable peeler. I then cut the squash in half lengthwise, scooped the seeds out, and cubed the squash into small pieces. Using this method makes prepping butternut squash a breeze! Since no quesadilla is complete without cheese, I added Daiya cheddar style shreds. These cheddar shreds are the perfect cheese substitute if you are vegan or have a dairy allergy. They taste extremely similar to real cheddar and give the quesadillas rich, cheesy flavor.

 

Ingredients:

8 Small Flour Tortillas
2 cups Butternut squash, diced
1 medium Onion, diced
1 cup Daiya Cheddar Style Shreds
Coconut Oil
Vegan Butter
Salt
Pepper

 

Directions:

  1. In a medium pan, sauté onion in a bit of coconut oil over medium heat for 5 minutes. Add one tablespoon of water to the onion and continue to cook. When water evaporates add another tablespoon of water and continue to cook until onion becomes caramelized. Season onion with salt and pepper to taste. Transfer onion to a medium bowl. To the same pan, add ¼ cup water and butternut squash and sauté on medium heat until soft for about 8 minutes. Season butternut squash with salt and pepper to taste. Transfer to the same bowl as the onion.
  2. To assemble the quesadillas, lay out 2 tortillas on a clean surface and top one tortilla with ½ cup of the butternut squash and onion mixture. Next, add ¼ cup of Daiya Shreds. Place the other tortilla on top.
  3. In a small sauté pan melt 1 tsp. of vegan butter on medium heat. Once melted, add quesadilla. Press down on the quesadilla with a spatula and cook for 3 minutes. Flip quesadilla over and cook for 2 minutes while pressing down with a spatula. Using a spatula to press the quesadilla will help the quesadilla become golden brown.

 

 

By Tiffany Wu / Guest Blogger

Tiffany is a student at JMU, majoring in dietetics. Her family owned a Chinese restaurant when she was growing up, so her passion for food and cooking began at an early age. She especially likes creating delicious and healthy plant-based recipes.

 

 

Mashed Sweets and Beets (Vegan and Gluten Free)

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Makes 2-3 servings
Looking for a new way to enjoy mashed potatoes? This colorful and autumn inspired dish is full of roasted sweet potatoes and red beets. It is naturally sweetened with maple syrup and flavored with cinnamon and nutmeg. Add some color to your dinner table by making this mashed sweets and beets recipe.

 

Ingredients:

1 ½ lbs. sweet potatoes, washed and scrubbed
2 small red beets, washed and scrubbed
1/3 cup unsweetened soymilk
2 tbsp. maple syrup
½ tsp. cinnamon
½ tsp. nutmeg
2 tbsp. slivered almonds

 

Directions:

  1. Preheat oven to 400 degrees Fahrenheit.
  2. Use a fork and pierce sweet potatoes several times. Wrap potatoes and beets separately in tinfoil and roast for 45 minutes to an hour until soft and tender.
  3. Add soymilk to a medium pot and warm over low heat. Whisk in cinnamon and nutmeg. Add roasted sweet potatoes, beets, and maple syrup and mash until smooth. Transfer to a serving bowl and top with slivered almonds. Enjoy!

 

 

By Tiffany Wu / Guest Blogger

Tiffany is a student at JMU, majoring in dietetics. Her family owned a Chinese restaurant when she was growing up, so her passion for food and cooking began at an early age. She especially likes creating delicious and healthy plant-based recipes.

 

 

Bok Choy and Shiitake Stir Fry (Vegan and Gluten Free)

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Makes 2-4 servings
Bok Choy, also called Chinese cabbage, has a crunchy texture and mild flavor that pairs well with flavorful sauces. It is a versatile vegetable and can be steamed, simmered in soups, or sautéed. I added earthy shiitake mushrooms to the stir fry, which have a savory, umami flavor and meaty texture. This simple stir fry comes together in a flash and is delicious as a side dish. It can also be served as an entrée with the addition of protein packed edamame or tofu and rice.

 

 

¼ cup vegetable broth, add more broth to deglaze the pan as needed
2 cloves garlic, minced
1 pound bok choy, chopped
¼ pound shitake mushrooms, sliced
1 tbsp. liquid aminos
½ tbsp. rice vinegar

Directions:

  1. Over medium high heat, add ¼ cup of vegetable broth and minced garlic to a large sauté pan. Sauté for 30 seconds until garlic is fragrant.
  2. Add shitake mushrooms and sauté for 3 minutes. Add 1-2 tbsp. of vegetable broth to deglaze the pan. Add in bok choy and sauté for 3 more minutes until crisp and slightly tender. Add in liquid aminos and rice vinegar and sauté for 1 minute. Transfer the stir fry into a serving bowl and enjoy!

 

 

By Tiffany Wu / Guest Blogger

Tiffany is a student at JMU, majoring in dietetics. Her family owned a Chinese restaurant when she was growing up, so her passion for food and cooking began at an early age. She especially likes creating delicious and healthy plant-based recipes.

 

Polenta with Summer Vegetables (Vegan and Gluten Free)

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Makes 2-4 servings
This polenta with summer vegetables recipe is light yet filling and is a great way to enjoy some of summer’s most delicious vegetables while they’re still in season. Polenta is an Italian dish made from water and corn meal and provides the perfect base for the vegetables. I used a package of ready-made polenta for this recipe and baked it in the oven so it would become crispy on the outside and tender on the inside. This recipe is a great way to try polenta if you’re new to it. A little goes a long way with tomato paste, which adds richness and helps thicken the vegetable mixture. Simmering the vegetables creates a thick and hearty sauce that captures the flavors of summer.

 

Ingredients:

1 tbsp. olive oil
1 small onion, diced
2 cloves garlic, minced
1 tbsp. tomato paste
1 zucchini, diced
1 yellow squash, diced
1 eggplant, diced
2 ½ cups tomatoes, chopped
2 tsp. dried oregano
¾ cup vegetable stock
Salt and pepper to taste
1 package Ancient Harvest Polenta
Handful of fresh basil

 

Directions:

  1. Preheat oven to 400 degrees
  2. Over medium heat, add olive oil, onions, and garlic to a large pot. Sauté for a few minutes until fragrant. Add in tomato paste and sauté for 2 minutes. Add in zucchini, yellow squash, eggplant, tomatoes, dried oregano, and vegetable stock. Mix well to combine all ingredients. Season the vegetables with a little salt and pepper. Reduce heat to low and simmer for 30-40 minutes until vegetables are tender.
  3. While the vegetables are simmering, slice polenta into ½ inch rounds. Grease a baking tray and place the polenta slices on the tray in a single layer. Bake polenta rounds for 10 minutes on each side.
  4. Place baked polenta on a plate and ladle the vegetable mixture on top. Garnish with fresh basil. Serve immediately and enjoy!

 

By Tiffany Wu / Guest Blogger

Tiffany is a student at JMU, majoring in dietetics. Her family owned a Chinese restaurant when she was growing up, so her passion for food and cooking began at an early age. She especially likes creating delicious and healthy plant-based recipes.