Category Archives: Vegan

Sweet Potatoes and Black Beans Two Ways

Low Calorie, Main Courses, Vegan, , , , , , , , , , , , , ,

I use the words “sweet potato” and “yam” interchangeably.  I prefer yams though.  Garnet yams to be precise.  I love the combination of slightly sweet garnet yams and earthy black beans.  Here are two ways that I like to serve this vitamin-rich combination.  

I like to make these dishes at the same time, have the tacos for a Saturday night dinner or Sunday lunch and refrigerate or freeze the enchiladas for an easy weeknight meal in the future.  I make the cilantro pesto in my mini food processor, transfer it to containers, then use the unwashed processor bowl to make the black bean dip.  The black bean dip benefits from the bit of pesto remaining in the bowl.  

I went a little crazy with the pickled onions in the picture, but I do love them.  

sweet potato tacos

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Sweet Potato and Black Bean Tacos with Cilantro Pesto

These tacos are vegan, but adored by meat-eaters as well.

Ingredients

  • 1/4 red onion thinly sliced
  • 3 TBSP rice vinegar I use seasoned vinegar, but unseasoned will work fine too.
  • 1 medium or large yam or sweet potato l like garnet yams, cut into 1-2 inch pieces
  • 1 TBSP canola or olive oil
  • 1 1/2 tsp cumin
  • 1 1/2 tsp ancho chile or chipotle
  • salt and pepper
  • 1 recipe Black Bean Dip
  • 1 recipe Cilantro Pesto
  • 6 corn tortillas

Instructions

  • Preheat oven to 400 degrees.
  • Combine sliced red onion and rice vinegar in small bowl and allow onions to marinate and pickle while you cook the potatoes.
  • Toss potato pieces with oil, spices, and salt and pepper.
  • Arrange potato pieces on a silpat or parchment-lined baking sheet. Make sure that potatoes are spaced and not touching each other so that they will roast and brown instead of steaming.
  • Roast potatoes for 15-20 minutes until softened and browned.
  • When potatoes are done, lightly grill tortillas on a cast iron grill pan until softened. (If you don't have a grill pan, you can put them in a skillet on medium heat until softened.)
  • Top tortillas with bean dip, potatoes, cilantro pesto and pickled red onions.
  • Serve immediately.

Notes

All of the components of these tacos are great as leftovers, so you can keep the leftover components in the fridge and make the tacos for lunches and snacks until you have used up the leftovers.
Avocado slices are great on these tacos as well.

balck bean enchiladas

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Sweet Potato and Black Bean Enchiladas with Mole

If you're feeling motivated and want to make your own mole, I recommend an ancho and pepita or sesame based mole. However, Rick Bayless has a prepared mole that works great in this dish.

Ingredients

  • 1 cup mole sauce
  • 1 batch Black Bean Dip
  • 1 large sweet potato cut into 1-2 inch pieces
  • 1 1/2 tsp cumin
  • 1 1/2 tsp ancho
  • 1 pinch chipotle
  • salt and pepper to taste
  • 8 corn tortillas

Optional Ingredients

  • 1 small bunch kale or chard tough stems removed, chopped and sauteed in olive oil with garlic
  • 1/2 to 1 cup shredded pepper jack cheese
  • Cilantro Pesto
  • Cliantro Lime Crema
  • sliced avacado
  • chopped cilantro or scallions

Instructions

  • Preheat oven to 400 degrees.
  • Toss potato pieces with oil, spices, and salt and pepper.
  • Arrange potato pieces on a silpat or parchment-lined baking sheet. Make sure that potatoes are spaced and not touching each other so that they will roast and brown instead of steaming.
  • Roast potato for 15-20 minutes until softened and browned.
  • When potatoes are done, assemble enchiladas by pouring a thin layer of mole into the bottom of a 9x12 baking dish.
  • Spread a few tablespoons of bean dip in the center of the tortilla and top with ~6 potato pieces. (If using kale or chard, add a few tablespoons of the greens to the tortilla as well.)
  • Roll tortilla into a tube shape and place it seam side down in baking dish.
  • Continue rolling process until pan is full.
  • Cover enchiladas with remaining mole.
  • If using cheese, sprinkle on top of the dish.

To Bake

  • Preheat oven to 350 and bake covered with lid or foil for 15 minutes.
  • Remove foil and bake for 10 more minutes.
  • Serve garnished with cilantro pesto or crema, avacado, and chopped fresh cilantro or scallions.

Notes

Prepared enchiladas can be covered with plastic wrap for foil and refrigerated or frozen for future use. Defrost on the counter before baking.

Italian Wedding Soup (Vegan)

Easy Weeknight Meals, Low Calorie, Main Courses, Soups, Vegan, , , , , ,

 Italian Wedding Soup

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Italian Wedding Soup (Vegan)

This is a delicious and hearty soup. Meat eaters and vegetarians alike will love this comforting soup. Leftovers freeze well.
Servings: 4

Ingredients

  • 1 1/2 TBSP olive oil
  • 1 small onion finely diced
  • 2 cloves garlic minced
  • 1 medium carrot finely diced
  • 1 rib celery finely diced
  • 1 TSP fennel salt or regular salt
  • 1 TSP cracked black pepper
  • 7 cups vegetable broth
  • 2 TSP dried oregano
  • 1 TSP dried marjarom
  • 1/2 TSP crushed red pepper flakes optional
  • 1 cup Isreali couscous
  • 12-15 meatless meatballs*
  • 1 bunch spinach carefully washed
  • 2 TBSP parsley chopped
  • Juice of 1/2 lemon optional

Instructions

  • Heat olive oil on medium heat in a large dutch oven or soup pot.
  • Add onion, carrot, and celery and sweat vegetables until onions are translucent.
  • Add garlic, salt, and pepper and sautee for another minute.
  • Add broth and bring to a boil.
  • Boil for 10 minutes, then add oregano, marjoram, red pepper flakes, couscous and meatballs.
  • Return to a boil and boil for 10 more minutes.
  • Remove from heat and add spinach, parsley and lemon.
  • Serve immediately.

Notes

*I like Trader Joes or Nates meatless meatballs.

Peanut Noodles with Veggies

Easy Weeknight Meals, Main Courses, Vegan, , , , , , , , ,

Peanut Noodles with Prawns

 

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Peanut Noodles

Without the prawns, this is a vegan recipe. This is a great recipe for kids if you go light on the chilie. The peanut sauce freezes well. I often make a large batch of the sauce and freeze it in small containers. I just take one out of the freezer in the morning to cut down on dinner prep time. Leftovers make a great cold lunch.
Servings: 3

Ingredients

INGREDIENTS

    Sauce

    • 1/2 cup peanut butter
    • 2 TBSP soy sauce
    • 2 TBSP rice wine vinegar
    • 1 TSP agave or honey
    • 1 large clove garlic grated, pressed, or finely minced
    • 2 inch knob of ginger grated
    • Sirracha or other chile sauce to taste
    • 1/4 cup water more can be added to loosen sauce if it becomes too thick

    Noodles

    • 1/2 package of high-fiber spaghetti soba noodles, or other noodle product
    • 1 small carrot peeled into long strips using a vegetable peeler
    • 1/2 small red yellow or orange pepper finely sliced
    • 1/2 small cucumber seeds removed and flesh julianned*
    • 1 fresno chile thinly sliced
    • 2 TBSP cilantro chopped
    • 1 1/2 cups broccoli florets
    • Optional Addition: Sauteed or grilled prawns

    Instructions

    DIRECTIONS

      Sauce

      • Combine all ingredents in a small saucepan and stir over low heat until all ingredients are combined. Add water as needed to create desired consistancy.

      Noodles

      • Cook noodles according to package directions. During last minute of cooking, add broccoli florets.
      • Combine carrot, pepper, cucumber, chili, and cilanto in large serving bowl.
      • Add drained cooked pasta and sauce and toss to combine.
      • Serve immediately.

      Notes

      *An easy way to julianne the cucumber is to use a mandoline. Peel the cucumber and using the julianne attachment on the mandoline create the julianne slices turning the cucumber to get at the meat around the outside while avoiding the seeds in the center.