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Pasta with Pumpkin Walnut Sage Sauce – Creamy and Delicious

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Pasta with Pumpkin Sage Sauce – flavorful, creamy, and great for all seasons. Made with solid pumpkin pack, coconut milk, white wine, sage, black lentils, and walnuts.  This pumpkin pasta is creamy and delicious and sure to please!pasta with pumpkin sage sauce in white bowl with wine in glass

To make this creamy pasta with pumpkin sage sauce you will need:

  • A long flat pasta like linguini or fettucini
  • canned solid pumpkin pack
  • canned diced tomatoes
  • dry white wine
  • lite coconut milk
  • vegetable broth
  • tahini paste
  • black lentils
  • chopped walnuts
  • minced garlic, red bell pepper, shallots (or red onion), fresh sage, cayenne pepper, chives, salt and pepper to taste
  • lite tasing oil like avocado oil

Pin it now to save for later:pasta with pumpkin sage sauce on fork in white bowl with wine in glass

It’s the middle of summer and I’m missing fall! I love everything about fall – the cool crisp air, the colors, the scents, the flavors.  Did you realize that you could still appreciate the flavors any time of the year? That’s right!

Did I mention it’s the middle of summer?  And I’m craving the flavor of pumpkin. Luckily for me, canned pumpkin is available any time of year at my local grocery store!  This pumpkin pasta is actually perfect as a summer dish. You can serve warm, but it’s still really good cold.

Craving more pasta? Try my Loaded Vegetable Asian Noodle Stir-Fry or Easy Vegan Italian Pasta Salad.

Pro Tips and Suggestions for Making a Creamy Delicious Pasta with Pumpkin Sage Sauce

  • White Wine –
    • Make it a dry crisp white wine such as a pinot grigio or sauvignon blanc. This article by Kitchn has some great suggestions.
    • Make it an awesome wine – one that you would drink. If you use a crap wine, it will affect the flavor of your sauce.  AND you will only be using 1 cup so you will have extra to drink with your meal. So again, use a good one!
    • If you don’t want to use wine, use vegetable broth along with 1 Tablespoon lemon juice.  The flavor will be similar.
  • Black Lentils (also called Beluga Lentils)
    • I use black lentils because I like the texture better than brown or green lentils. They are firmer and almost nutty.
    • Black lentils can be tricky to find. I source mine on (affiliate link) Amazon.<
    • If you want to sub in brown lentils, try to find the steamed lentils (can find at Trader Joes and in some grocery stores in the produce department.) Black lentils are really nice though and you should get yourself familiar with them.
  • Oil – Use a flavorless oil like avocado oil.  If you want to make this recipe oil-free then use vegetable broth to saute the vegetables.  The flavor will not be affected but the texture or “mouth-feel” will not be the same.
  • Use a large enough saute pan that everything will easily fit.  If you saute pan is not extra-large, then transfer to a large bowl and gently toss everything together.pumpkin pasta in large saute pan
  • Shallots – you can sub in red onion. I personally like the flavor of a shallot better for this recipe.

Time it Right!

  • Start with the lentils – they will take the most cooking time.
  • Put the water for the pasta on to boil.
  • Chop your vegetables and begin to saute.

You’ll have three pots going at once, but time it right and your sauce will be ready about the same time that the pasta and lentils will!

three pans on stovetop with pasta, lentils, and bell peppers
Coordinate your cooking times and you can have three pots going at the same time.

 

Serving Suggestions

  • Again, you can’t go wrong with serving this along with a crusty loaf of bread and a glass of white wine.  You’ll have enough left over for a generous glass so again, choose the wine you use in the recipe wisely.
  • Top with chopped chives (dry is fine) and an extra sprinkling of chopped walnuts if desired.
  • This dish works great for meal prep.  It makes six meal prep servings and will keep in the refrigerator for up to five days.

    meal prep containers with pumpkin pasta
    This recipe serves a generous seven and will keep refrigerated for up to five days.

Things I used in the Recipe for Pasta With Pumpkin WalnutSage Sauce (Affiliate Links)

The Recipe for Pasta with Pumpkin Walnut Sage Sauce

I hope you enjoy this pumpkin pasta as much as my family did. Please let me know in the comments below.  And thanks for being a part of Veggie Fun Kitchen!pasta with pumpkin sage sauce in white bowl with wine in glass

pumpkin pasta in white bowl with wine in glass

Pasta with Pumpkin Walnut Sage Sauce

Pasta with Pumpkin Walnut Sage Sauce - flavorful, creamy, and great for all seasons. Made with solid pumpkin pack, coconut milk, white wine, sage, black lentils, and walnuts.  This pumpkin pasta is creamy and delicious and sure to please!
5 from 1 vote
Print Pin Rate
Course: Main Course
Cuisine: American
Keyword: pasta pumpkin, pumpkin sage
Prep Time: 25 minutes
Cook Time: 15 minutes
Total Time: 40 minutes
Servings: 7
Calories: 471kcal
Author: Cindy Rainey

Equipment

  • large saute pan

Ingredients

  • 1/2 cup black lentils dry (1 cup cooked)
  • 12 ounces pasta dry (linguine or fettuccine)
  • 2 Tablespoons avocado oil
  • 2 medium shallots diced (1 ¼ cup)
  • 1 Tablespoon garlic minced
  • 1 large red bell pepper sliced in thin strips
  • 1 cup dry white wine
  • 1 bunch fresh sage chopped (1/4 cup)
  • ¼-½ teaspoon cayenne pepper
  • 1/2 teaspoon thyme dried
  • 1 teaspoon sea salt
  • 15 ounce fire roasted diced tomatoes undrained
  • 15 ounce pumpkin solid pack
  • 13.5 ounces lite coconut milk
  • 1 Tablespoon tahini paste
  • 3/4 cup walnuts chopped
  • 2 Tablespoons dried chives chopped

Instructions

  • Prepare lentils and pasta to package directions. Set aside.
  • Chop vegetables and set aside.
  • Line the bottom of a large saute pan with avocado oil. Add in shallots, red bell pepper, and garlic. Saute for about 5 minutes or until tender and shallot is translucent and just starting to brown.
  • Add in white wine, chopped sage, canned diced fire roasted tomatoes, and cayenne pepper, salt, and thyme. Continue stirring and heating for about 1 minute.
  • Stir in canned pumpkin and lite coconut milk. Stir until heated through.
  • Fold in cooked pasta, lentils, and chopped walnuts and chives.
  • Top with additional chives and walnuts if desired.

Notes

Sub in red onion for shallot.
Sub in brown lentils for black lentils. Try to find steamed lentils.
Sub in vegetable broth with 1 T lemon juice for white wine.
Start with 1/4 teaspoon of cayenne pepper.  Add in more to taste.  Remember, you can always add in more but it is challenging to take away the heat.

Nutrition

Calories: 471kcal | Carbohydrates: 58g | Protein: 14g | Fat: 18g | Saturated Fat: 5g | Sodium: 480mg | Potassium: 472mg | Fiber: 7g | Sugar: 6g | Vitamin A: 124% | Vitamin C: 46.7% | Calcium: 8.1% | Iron: 18.8%

Sweet Potato Black Bean Burgers – Better Than Store Bought!

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These Sweet Potato Black Bean Burgers are 100% vegan. They are egg-free and dairy-free.  Made with flaxseed meal, garbanzo bean flour, rolled oats, and seasonings. These homemade plant-based burgers are sure to please!

This black bean burger recipe is kid-approved. Looking for some other kid-friendly recipes? Try my Easy Calzone Pizza Dippers and Vegan Stree Tacos recipes. Both are kid-approved and easy to make.

To make these homemade vegan sweet potato burger recipe you’ll need:

  • For the sauteed veggie mixture
  • For the sweet potato/black bean mixture
    • canned black beans (2)
    • cooked sweet potato
  • For the spices and seasonings
    • ground cumin
    • chili powder
    • onion and garlic powder
    • smoked paprika (don’t sub sweet paprika)
    • salt and pepper
  • For the binder

Pin now to save for later:sweet potato black bean burger onn red plate

Since going plant-based, what do you miss most? I’ll be honest, I did miss a few things, but I was able to create some pretty tasty vegan versions – Like my Best Vegan Mac and Cheese, and my Game Day Chili – both so good!

But what I really missed were the burgers!

You remember: you take that first savory chewy mouthful of a burger – layered with the salty-sweet, crunchy, vegetables, and tangy condiments – and chow down. An absolute gastronomical pleasure!

And I missed it. But I was a plant-eater and I  wouldn’t look back.

After a while, I broke down and actually tried the fake meat burgers. I’m not naming brands – but you know the two most popular ones… They are good. Don’t get me wrong. They taste like burgers. And it’s really nice to have options when eating out.  But, honestly, they weren’t for me. At this point in my plant-based journey, I was craving the tastes of veggies and legumes and such; and so really didn’t crave the taste of the meat in my burger anymore. But I did miss the crunchy, chewy, savory-sweet experience.

Enter the store-bought bean burger. Oh yes! So good!  BUT….so full of oils and strange ingredients I had never heard of.

Bring on the homemade black bean burger!

The Problem with Homemade Vegan Black Bean Burgers:

Yep, unfortunately, there is a problem. When a black bean burger is vegan, we don’t use eggs. Without eggs, things fall apart.  Pretty quickly. So we can throw in some other things to try to bind the homemade vegan burger – like flaxseed meal, oats, and (affiliate link) garbanzo bean flour. The problem then is that it gets too dry.

Adding in some sweet potato along with the black beans makes it a little less dry and the black bean burger still manages to hold together.

sweet potato cut in have being spooned out
The sweet potato should be soft enough to scoop with a spoon.

(Love sweet potato? Me too! You’ll love my recipe for African Peanut Soup. It made with peanut butter, vegetables, with a base of sweet potato.)

Pro Tips and Suggestions to Make Your Homemade Sweet Potato Black Bean Burgers as Tasty as Mine!

Read through the tips and suggestions section for some important information.

  • I think about this recipe in 3’s
    • The sauteed veggies. Start this step first and then set aside with finished.  You can work on the other parts of the recipe while the vegetables are sauteing. Though I often saute my vegetables in broth, for this recipe I use oil. It helps keep the burger from becoming too soggy/mushy.
red bell peppers and onions sauteing in the pan
Red bell peppers, garlic, and onions should be completely softened before adding in tomato paste and Bragg’s liquid aminos.
    • The black bean/sweet potato mixture.  Drain the beans and rinse well.  Mash the sweet potatoes together with the beans. You will have some beans that are left whole. This is desirable.

      sweet potatoes and black beans mashed in a bowl
      Mash the drained black beans and sweet potato together. Some beans will remain whole.
    • The seasonings and binders. Mix the seasonings together with the flax seed and the garbanzo bean flour. With a sturdy spoon, incorporate this along with the vegetable ingredients into the black bean/sweet potato mixture.
      • The last step is to add in the oats. You might have to mix with your hand at the end.
  • You will want the shallot and red bell pepper to be chopped very fine.  My trick is to make thin slices and then line them up and chop down the length of the slices.
diced red bell peppers on wooden board with knife
Pro tip: to get a small dice, cut the red bell pepper into thin strips. Then line up and cut across.
  • Braggs Amino Acids are a very important ingredient that adds an umami (meaty/savory) flavor. You can probably find this in most stores in the health/alternative foods section or on Amazon (affiliate link).
  • Form the burgers by hand. Six burgers will fit on a large cookie sheet.  Put on parchment paper or on (affiliate link) a silicone mat.
  • Cook for 30 minutes and then take out of the oven, turn the burgers and put back in to cook for another 30 minutes. These black bean burgers will be delicate! Pro tip: use a very small spatula or pancake turner along with your other hand to gently turn.

 

Serving Suggestions for your homemade sweet potato burger:

  • You can be traditional and serve your burger on a bun with all the toppings.
  • Save yourself the carbs and make a lettuce wrap for your burger.
  • Or put it on a plate next to a pasta salad like my Easy Vegan Italian Pasta Salad or Red Wine Vinegar Coleslaw with Peanuts and drizzle a little a reduced balsamic on top on the burger.
  • These freeze well. Put a piece of wax paper between each burger or they will stick together when frozen.

Items You Might Find Helpful (Affiliate Links):

Pin now to save for later:

The Recipe for Homemade Vegan Sweet Potato Black Bean Burgers:

sweet potato black bean burgers on red plate

Vegan Sweet Potato Black Bean Burgers - Better Than Homemade

These Sweet Potato Black Bean Burgers are 100% vegan. They are egg-free and dairy-free.  Made with flaxseed meal, garbanzo bean flour, rolled oats, and seasonings. These homemade plant-based burgers are sure to please!
5 from 1 vote
Print Pin Rate
Course: Main Course
Cuisine: American
Keyword: black bean burger, sweet potato black bean burger, vegan black bean burger
Prep Time: 15 minutes
Cook Time: 1 hour
Total Time: 1 hour 15 minutes
Servings: 6 burgers
Calories: 142kcal
Author: Cindy Rainey

Ingredients

  • 1 Tablespoon avocado oil or other light tasting oil
  • 1 medium shallot diced (can sub red onion)
  • 2/3 cup red bell pepper diced
  • 1 Tablespoon garlic minced
  • 1/4 cup Bragg's Liquid Aminos
  • 2 Tablespoon tomato paste
  • 2 15 ounce cans black beans drained and rinsed
  • 2/3 cup cooked sweet potato
  • 1 ½ teaspoon ground cumin
  • 2 Tablespoons chili powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon smoked paprika
  • 1 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 3 Tablespoons ground flax meal
  • 1/4 cup garbanzo bean flour
  • 3/4 cup old fashioned rolled oats

Instructions

  • Preheat oven to 325°
  • Cook/microwave sweet potato if not already cooked.
  • Chop all vegetables.
  • In a large saute pan, pour in 1 Tablespoon light oil such as avocado oil. On medium heat, saute onions, bells peppers, and garlic until softened - about 10 minutes.
  • Remove from heat and stir in tomato paste and liquid aminos. Set aside.
  • While the vegetables are sauteing, drain, rinse and mash black beans along with the sweet potato. Leave some beans whole.
  • Mix together seasonings: ground cumin, chili powder, garlic and onion powders, smoked paprika, salt and pepper, along with the ground flax meal and the garbanzo bean powder. Set aside.
  • In a large bowl, mix together the sauteed vegetable mixture, black bean/sweet potato mixture, and seasonings mixture.
  • When everything is mix well, add in the oats, 1/4 cup at a time. Mix well. I usually have to start mixing the last 1/4 cup by hand.
  • With your hands, form six even patties and carefully place on cookie sheet lined with a silicone mat or parchment paper. If they break, mold back together before putting in the oven.
  • Cook at 325° for 30 minutes. Take out of the oven and carefully turn. Put back in and continue cooking for another 30 minutes.
  • These black bean burgers will be delicate. Handle with care.

Notes

Handle with care. These sweet potato burgers are delicate. 
Store in the refrigerator for up to 5 days. Reheat in the microwave for 1 1/2 minute.
These burgers freeze well. Put a piece of wax paper between the burgers and wrap tightly in foil. Thaw in the microwave and then cook for 1 1/2 minutes. 

Nutrition

Calories: 142kcal | Carbohydrates: 19g | Protein: 6g | Fat: 5g | Saturated Fat: 1g | Sodium: 1121mg | Potassium: 321mg | Fiber: 5g | Sugar: 3g | Vitamin A: 71.4% | Vitamin C: 28.4% | Calcium: 3.9% | Iron: 11.5%

Creamy Vegan Funeral Potatoes You’ll Be Proud to Share

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Want vegan funeral potatoes are creamy and naturally dairy free? The “cheese” sauce is made with raw cashews, nutritional yeast and other flavors that lend a tangy flavor.  Top it off with  (vegan) buttery Cornflake topping and you’ve got a creamy cheesy potato casserole that you can proudly dish up and serve.vegan funeral potatoes in white casserole dish with blue checked napkin

 

 

Why Are They Called Funeral Potatoes?

If you’ve found this page because of a google search for funeral potatoes, then you probably already know what I’m talking about.  If you don’t know what funeral potatoes are, then chances are you’ve never been to Utah. That’s right, funeral potatoes – otherwise known as cheesy potatoes – or sour cream potato casserole in the other 50 states – is kinda a Utah thing.  Growing up in Utah, one thing you could count on at a funeral beside LOTS of cousins and green jello, was Funeral Potatoes! Of course, we had funeral potatoes at non-funeral events and holidays…and just Sunday dinner too. But for some reason, the name stuck!

If you are looking for a non-dairy cheesy potato casserole, then this recipe for vegan funeral potatoes won’t disappoint.  It doesn’t include any of the fake vegan cheeses, but it does include all of the flavors.

The ingredients that give this cheesy potato casserole an authentic sour cream and cheese flavor are (affiliate link) nutritional yeast (not the same as baker’s or brewer’s yeast), white miso paste, mustard powder, lemon juice, and apple cider vinegar.

Some other family favorites with a dairy-free cheesy taste are my Vegan Mac and Cheese (Instant Pot) and Chili Cheese Sauce – both so good!vegan funeral potatoes in white casserole dish and white plate with blue checked napkin

What Makes the Vegan Funeral Potatoes Sauce Creamy?

(Affiliate Link) Raw cashews are soaked and blended to give this vegan cheese sauce and rich creamy taste and feeling on your tongue.

With that said, you MUST disclose to anyone eating this dish that it contains nuts.  Nuts aren’t normally found in a cheesy casserole and so you must let people know.  Never try to “pass off” vegan food.  Put a big sign near the dish indicating that it contains nuts. You can also say “dairy -free”. They’ll get the idea.

If you can’t find raw cashews you can use regularly roasted. You’ll need to soak for a lot longer though. Overnight would be best. Try to find unsalted nuts. If not then double rinse well to remove the salty taste.

Tips and Suggestions

Read this section for some pro tips and suggestion to make your funeral potatoes as awesome as mine!

  • Saute the onion in a non-stick pan with vegetable broth.  Watch the pan carefully though to make sure it doesn’t dry out and scorch.  Add in more broth if necessary.
  • Make sure the onion is very wilted and soft before combining with the potatoes. It will not soften up much in the over.  Crunch onions are not good in this casserole.
  • Make sure most of the liquid has evaporated from the pan. Take a paper towel and dry out any excess liquid.
    sauteed onions in pan
    The onions are quite soft and the liquid has evaporated from the pan.

     

  • The turmeric powder and sweet paprika are used for color only. Neither adds much flavor.  The dry mustard is used for flavor. Do not leave it out.
  • You’ll use 10 cups of diced potatoes. You may cook and dice your own. I prefer to buy frozen breakfast potatoes.  I need to use more than one bag though – but not quite two. Save the rest and cook them up for breakfast served with my Sausage Tofu Crumbles and Smokey Tomato Tahini Sauce.

When you pour the liquid over the potatoes, it will be quite runny.  Don’t worry, it will thicken while cooking and cooling.

uncooked vegan funeral potatoes in white casserole dish
The sauce will be quite liquidy. It will thicken when cooked and cooled.
  • Cook uncovered for 30 minutes. When 30 minutes is up, take out of the oven and sprinkle on the cornflake topping. Return to the oven and cook for another 30 minutes.
  • I like to use crushed corn flakes I can buy in the store. They are quite fine though.  If you like your cornflake a little chunkier then you can crush your own to control the size. corn flakes crumbs in a box

Things I found helpful in making this recipe (affiliate links):

Pin Now to save for later:funeral potatoes on a white dish

vegan funeral potatoes in white casserole dish with blue checked napkin

Creamy Vegan Funeral Potatoes You'll Be Proud to Serve

Naturally dairy-free, these funeral potatoes are creamy and saucy and make with nutritional yeast, cashews, and other seasonings that lend a tangy flavor. Easy to make with frozen diced potatoes, this traditional cheesy potato dish will be a popular dish with your crowd.
5 from 1 vote
Print Pin Rate
Course: Main Course, Side Dish
Cuisine: American
Keyword: dairy free funeral potatoes, funeral potatoes, vegan funeral potatoes
Prep Time: 30 minutes
Cook Time: 45 minutes
Total Time: 1 hour 15 minutes
Servings: 12
Calories: 355kcal
Author: Cindy Rainey

Ingredients

Potato Onion Base

  • 10 cups diced potatoes This will be 1 1/2 bags frozen diced breakfast potatoes
  • 1 medium onion diced
  • 1/2 cup vegetable broth more to keep pan from sticking

Creamy Vegan Cheesy Sauce

  • 1 ½ cups raw cashews soaked
  • 3 cups cashew milk unsweetened
  • 3 Tablespoons lemon juice
  • 2 Tablespoons apple cider vinegar
  • 3 Tablespoons cornstarch
  • 1 teaspoon white miso paste
  • 1 teaspoon turmeric powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon dry mustard powder
  • 1/2 teaspoon sweet paprika
  • 1½ teaspoon sea salt
  • 3/4 cup nutritional yeast

Cornflake Topping

  • 3 Tablespoons Vegan Butter
  • 1/2 teaspoon sea salt
  • 1/8 teaspoon ground black pepper
  • 1 cup crushed cornflakes
  • 1/8 teaspoon cayenne pepper OPTIONAL

Instructions

  • Preheat oven to 350°
  • Soak the 1 ½ cup raw cashews in hot water for about 30 minutes.
  • Dice onions.
  • (If frozen, thaw potatoes in the refrigerator overnight. If they aren't thawed, you might need to add to the cooking time.)

Potato Base Onion Base

  • While the cashews are soaking, line a non-stick pan with vegetable broth. Saute diced onions till they are quite soft and have even browned some. Carefully watch the pan so that it doesn't dry out and burn. Add in more broth if necessary. When the onions are finished, turn off heat and set aside. (The pan should be liquid-free at this point. Soak up any extra liquid.)
  • Spray a 9x13 casserole dish. Add in 10 cups of diced potatoes. I use about one and a half bags of diced breakfast potatoes.)
  • Fold in the sauted onions and set aside.

Creamy Vegan Cheesy Sauce

  • Put soaked and drained cashews in a high speed blender along with cashew milk, lemon juice, vinegar, miso paste, cornstarch, salt, turmeric powder, garlic powder, dry mustard, sweet paprika, and nutritional yeast. Blend on high for a few minutes or until cashews are well blended and sauce is creamy and smooth.
  • Pour evenly over the potato onion mixture and cook uncovered in a 350° oven for 30 minutes. You will add the cornflake topping and cook longer.

Cornflake Topping

  • Melt 3 Tablespoons vegan butter in a microwave safe bowl for about 30 seconds. Add in the salt, pepper, and cayenne pepper (optional). Stir to mix thoroughly.
  • Stir in the cornflakes and mix well.
  • After the potatoes have cooked for 30 minutes remove from the oven. Sprinkle the cornflake topping evenly.
  • Return to oven and cook for another 25-30 minutes. The potatoes will be tender and the topping lightly browned.
  • Allow to sit for about 10 minutes. The sauce will thicken on standing.

Notes

This recipe contains nuts.  You MUST disclose to anyone eating these potatoes as nuts normally aren't found in cheesy potatoes.
The cayenne pepper is a flavor you might not like if you don't like the heat.  Use only if your family will enjoy that.
 
 

Nutrition

Serving: 1cup | Calories: 355kcal | Carbohydrates: 57g | Protein: 10g | Fat: 11g | Saturated Fat: 2g | Sodium: 693mg | Potassium: 715mg | Fiber: 5g | Sugar: 3g | Vitamin A: 11% | Vitamin C: 25.1% | Calcium: 2.7% | Iron: 48.7%

vegan funeral potatoes in white casserole dish with blue checked napkin

Loaded Vegetable Asian Noodle Stir-Fry

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Loaded with fresh vegetables and oil-free, this Loaded Vegetable Asian Noodle Stir-Fry is a real crowd-pleaser.

When you are the one in charge of the care and feeding of loved ones, you want something that will wow them with flavor. You also want something that will be healthy and nourishing for their bodies.  It can be a conflict at times.asian noodle stir-fry in bowl with blue rim

My go-to Asian Noodle dish to make and take to bbq’s and potluck dinners has always been my  Asian Pasta Salad with Peanuts. It tastes delicious and has always been a hugely popular request. I wanted something that was a little healthier for my family to eat for a hearty meal.  Something with more vegetables and less oil.

This Asian Noodle Stir Fry is loaded with vegetables and has only the tiniest amount of sesame oil for flavor.  But here is the best part, this hearty meal is so good, it will have them coming back for seconds! Looking for another delicious pasta meal? Try my Pasta with Pumpkin Walnut Sage Sauce – so good!

Pin now to save for later:asian noodles in coconut bowls

Read on for Pro Tips and Suggestions to Make this Asian Noodle Stir Fry Recipe as Fabulous as Mine!

  • To save time in preparation, you can buy pre-cut or prepared fresh vegetables from your produce department.vegetable ingredients for asian noodle stir fry including broccoli, shredded carrots, red pepper slices, edamame, and minced garlic
  • The edamame that works best for me is the frozen package and is already shelled.  If you can find fresh pre-shelled edamame, that works great too.  If you edamame is frozen, either allow it to thaw on the counter or defrost in the microwave for just a minute.
  • I can sometimes find the red bell pepper pre-sliced.  Keep in mind that a medium sized bell pepper yields a heaping cup.
  • The packaged broccoli flowerets as sometimes a little big for my taste.  Go ahead and cut down the larger pieces to be bite-sized.broccoli cut on board with knife
  • For recipes in which the garlic will be stirred into the sauce or vegetables and then cooked, I usually buy the jar of minced garlic.  If you mince yours fresh, use 2-3 cloves.

Green Onions

  • Do you use the white bulb part or the green stem part?  Honestly, I was never quite sure which end to use.  I talked this over with a more experienced chef and learned that the white bulb part should be sliced and used when cooking or sauteing.  The green stem end should be sliced and used as a topping or when tossed in at the end.
green onions sliced on a cutting board with knife
Slice both the white parts and the green parts of the green onions. Save the green slices to use as a garnish.
  • Perfect! As it turns out, we will be slicing and using both the white bulbs and the green stems.  Use the white part to saute along with the other vegetables and slice the green stems to use as a garnish.  Waste not, want not.

Sauteing  the Vegetables for the Asian Noodle Stir Fry

  • This recipe uses vegetable broth instead of oil to saute all vegetables. It’s just really important that you use a non-stick pan if you have it, and watch the bottom of the pan so that it doesn’t dry out and burn.
  • Saute the vegetables only long enough so that they are bright as still a little firm.  That’s what makes this recipe a “stir-fry”.  No mushy vegetables!
  • There should be some broth left in the bottom of your pan when you are finished. That is normal and adds to the sauce. If your pan is dried up, pour in a little more broth.

vegetables sauteing in pan

This dish works great for meal prep!  It will keep in your refrigerator tightly sealed for up to five days.asian noodles in meal prep containers

If you like this dish, try my Asian Pasta Salad with Peanuts or for a real family favorite, my Mac and Cheese in the Instant Pot.

Items I found useful in making this recipe (affiliate links):

Pin now to save for later:asian noodles in bowl with chopsticks

asian noodles in coconut bowls

Loaded Vegetable Asian Noodle Stir-Fry

Loaded with fresh vegetables and all the Asian flavors, this Vegetable Noodle Stir-Fry is a real crowd pleaser! Easy to make from start to finish in under an hour.
5 from 1 vote
Print Pin Rate
Course: Main Course
Cuisine: Asian
Keyword: asian noodles, easy asian, stir fry
Prep Time: 30 minutes
Cook Time: 1 hour 20 minutes
Servings: 10
Calories: 323kcal
Author: Cindy Rainey

Equipment

  • stove top
  • extra large saute pan
  • extra large cooking pot

Ingredients

  • 16 ounces pasta linguini or fettuccini

Vegetables

  • 1 cup vegetable broth more for sauce
  • 12 ounces broccoli florets - packaged about 5 cups
  • 10 ounces carrots, shredded about 2 cups
  • 1/2 cup green onions, sliced the white part - save the green stems for topping
  • 1 Tablespoon minced garlic 2 -3 cloves
  • 1 red bell pepper sliced
  • 2 cups edamame shelled
  • 1/3 cup slivered almonds more for topping
  • 1/2-2/3 cup cilantro, chopped more for topping

Asian Stir Fry Sauce

  • 2/3 cup teriyaki sauce
  • 1/3 cup soy sauce low sodium
  • 3 Tablespoons agave
  • 2 Tablespoons rice vinegar NOT the seasoned kind
  • 1 Tablespoon Sriracha liquid - not powdered
  • 1 Tablespoon ginger paste or 1 inch fresh ginger, minced
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • 1/4 cup vegetable broth
  • 1/4 cup arrowroot powder can sub cornstarch
  • 1 Tablespoon sesame oil optional

Toppings - Optional

  • slivered almonds
  • cilantro
  • sliced green onion

Instructions

  • In an oversized pot, boil water and cook pasta according to package directions. Cook only till just al dente; you will be adding the other ingredients at the end and continue cooking. Drain and set aside if vegetables aren't yet prepped.

Vegetables

  • Prepare all vegetables: Cut down broccoli florets if too large from the package. Shred carrots if not using preshreded. Slice red bell pepper. Mince garlic if not used jarred chopped. Shell or thaw edamame if using frozen. Slice green onions. Separate the white bulbs and the green stems. Reserve green stems for topping. Chop cilantro, reserving some for topping.
  • Pour 1 cup vegetable broth into very large saute pan. Add in broccoli, carrots, onions (the white part), and garlic. Saute for no more than 3-5 minutes or your vegetables will get too mushy.
  • Next, add in edamame, and red bell pepper. Continue sauteing for 1 more minute, just to soften.
  • Finally, add in slivered almonds and chopped cilantro. Stir in and remove from heat. You will still have some liquid in the bottom of your pan. That is normal.

Asian Stir Fry Sauce

  • Add in all ingredients: teriyaki sauce, low sodium soy sauce, agave, rice vinegar, sriracha, ginger paste, onion and garlic powders, broth, and finally arrowroot powder. Whisk together and set aside.

Putting it All Together

  • After the pasta has cooked and drained and the vegetables have been sauteed, combine into largest pot you are using.
  • Give the Asian stir-fry sauce one final whisk in case the arrowroot powder has settled to the bottom.
  • Pour Asian stir-fry sauce on top of the vegetables and pasta mixture and incorporate. Heat and cook for about 3-5 or until liquid has thickened and pasta is well coated.
  • Top with sliced almonds, green onion slices, and cilantro.
  • This dish is great for meal prep and can sit in your refrigerator for up to five days in a tightly sealed container.

Notes

  • The sesame oil is optional.  It will add to the flavor - but if you do not want to use it, leave it out.  
  • You can sub in cornstarch for the arrowroot starch.  I personally prefer arrowroot with Asian dishes.
  • Serving size is 1 1/3 cups
 
 

Nutrition

Calories: 323kcal | Carbohydrates: 55g | Protein: 13g | Fat: 6g | Saturated Fat: 1g | Sodium: 1174mg | Potassium: 558mg | Fiber: 6g | Sugar: 11g | Vitamin A: 109.7% | Vitamin C: 62.7% | Calcium: 7.7% | Iron: 13%

asian noodles in bowl and in meal prep container

asian noodle stir -fry with vegetables in coconut bowls

Asian Pasta Salad with Peanuts – The One Everyone Asks For

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Asian Pasta Salad – served warm or cold.  Made with angel hair pasta, green onions, peanuts, edamame, bell pepper, and all the good Asian flavors.  Make an infused hot pepper oil for extra spice. This is the one that everyone asks for!

The Dilemma

Have you ever been invited to a party or potluck and cringed- wondering what, as a plant-based eater, you are going to take and share?

What if people act all judgy about your vegan food? What if nobody else likes it? Well, worry no more! Just make this delicious flavorful Asian Pasta Salad, put it on the table, and wait for the compliments and recipe requests to roll in!

asian pasta salad in clear bowl.
This is one of my most requested dishes and has everybody asking for more!

That’s right. This Asian Pasta Salad with Peanuts has everyone asking for more and it’s so easy to make! Infuse the oils with red pepper flakes, slice and chop the vegetables, make your sauce, and boil some noodles.  That’s all there is to it!  This is, along with my Coleslaw with Red Wine Vinegar Dressing and Easy Vegan Italian Pasta Salad are my go-to’s when invited to a pot-luck or barbeque and have become my most requested dishes.

Pro Tips and Suggestions:

Read on for some pro-tips and suggestions to make the Best Asian Pasta Salad that will have everyone asking for more:

ingredients for asian pasta salad
These are all the ingredients you will need for this quick and easy Asian Pasta Salad.

First – a note about the angel-hair pasta:

  • Angel-hair pasta cooks very quickly. If you do not want mushy overcooked pasta, follow the suggestions below.
    • Make sure to read and carefully follow the instructions on the box.
    • Watch your time carefully.
    • Give the pasta a cold rinse after it is drained.
    • And very importantly, wait until everything else is mixed and assembled before putting the angel-hair pasta into the boiling water.
  • The first step is to infuse the oils by adding in the red pepper flakes and cooking on low for about five minutes. My family does not think the flavor is too hot using the ingredients as written in the recipe. If you are worried about the heat from the red pepper flakes, make the following adjustments:
    • Try using fewer red pepper flakes.
    • Strain out the red pepper flakes and just use the infused oil.
  • Put the infused oil in the refrigerator after it is finished so that the temperature begins to cool down.  If you have time, you can also infuse the oil the night before and refrigerate overnight.
  • Mix together the soy and teriyaki sauces along with the agave and put in the refrigerator to begin the cooling process. If you have time the night before, you can mix these up and refrigerate.

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Serving Suggestions:

  • While there is no need to highlight that is Asian Pasta Salad is vegan-friendly, do let people know that it contains peanuts.
  • This pasta salad can be served warm or cold.  If it sits on a buffet table, it will not need to be kept absolutely chilled and it will still taste good.
  • If I’m taking my salads to a pot-luck or dinner party, I transport in a tightly closed container and then transfer to this serving dish.  I like it because it’s plastic and cheap – so you can leave it and not worry – yet has an elegant look about it.  Elegant just makes the food taste better – right? (Affiliate link)

  • This pasta salad is also great for meal prep.  Tightly cover each portion and refrigerate for up to five days. I like to take it to work with me on days I don’t have time to go into the staff room and use a microwave.  I can just pull it out cold and eat it at my desk.

    asian pasta salad in meal prep containers
    This Asian Pasta Salad works well for meal prep. You can serve it cold or warm it up.

Items I Found Helpful Making this Asian Pasta Salad (affiliate links):

If you liked this recipe, let me know in the comments below.  And 5 stars is always appreciated!

asian pasta salad in bowl

Asian Pasta Salad with peanuts

This Asian Pasta Salad is made with angel-hair pasta, peanuts, cilantro, red peppers, edamame and green onions. You'll get all the great Asian flavors with sesame oil, soy and teriyaki sauce. Crushed red pepper flakes add just a kick of heat.
5 from 1 vote
Print Pin Rate
Course: Main Course, Salad
Cuisine: American, Asian
Keyword: asian pasta salad, easy pasta salad
Prep Time: 15 minutes
Cook Time: 10 minutes
Cool in refrigerator: 2 hours
Total Time: 25 minutes
Servings: 8
Calories: 570kcal
Author: Cindy Rainey

Ingredients

  • 1/4 cup avocado oil
  • 1/2 cup sesame oil
  • 1 1/2 teaspoon crushed red pepper flakes
  • 1/2 cup agave liquid
  • 1/3 cup soy sauce low sodium
  • 1/3 cup teriyaki sauce
  • 16 ounces angel hair pasta
  • 3/4 cup red bell pepper diced
  • 1 cup shelled edamame if frozen, thaw
  • 1 bunch cilantro chopped
  • 1/2 cup green onions chopped
  • 1 cup cocktail peanuts dry roasted and salted
  • toasted sesame seeds sprinkled on top

Instructions

  • Combine oils and crushed red pepper flakes and heat over low heat for about 5 minutes. You can strain out the red pepper flakes if you are sensitive to a little extra heat. Leave them in for full flavor. Set aside in refrigerator while prepping other steps.
  • Combine agave, soy sauce, and teriyaki sauce. Set aside in refrigerator while prepping other steps.
  • Cook pasta according to package directions. Do not overcook! Remove from heat, drain, and run under cold water. Set aside.
  • While water is boiling you can get started on the vegetables. (Just watch your time if the pasta has started boiling. If only takes 3 minutes.) Dice red bell pepper. Chop green onions, and cilantro. Set aside.
  • Add cooked cooled pasta, chopped peppers, edamame, cilantro, green onions, and peanuts to a large bowl.
  • Pour cooled oil mixture and soy sauce/teriyaki mixture on top. Toss together.

Notes

This pasta salad can be served warm or cold. 

Nutrition

Serving: 1cup | Calories: 570kcal | Carbohydrates: 64g | Protein: 14g | Fat: 29g | Saturated Fat: 4g | Sodium: 1102mg | Potassium: 372mg | Fiber: 4g | Sugar: 17g | Vitamin A: 8.4% | Vitamin C: 17.2% | Calcium: 3.8% | Iron: 10.8%

asian pasta salad

asian pasta salad in clear bowl

Easy Vegan Italian Pasta Salad You’ll Be Proud to Share

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Creamy and flavorful, this Italian pasta salad is vegan, quick and easy to prepare, brimming with chopped vegetables, and bursting with flavor. This pasta is great for a plant-based main meal, works for meal prep,  or is perfect to take along as a side dish to a potluck supper.  It’s so good, you’ll have everyone asking for more!

Invited to a pot luck?  Gonna be the only vegan there? Make this delicious creamy Italian Pasta Salad that is good enough to share!  That’s right –  Just put it on the table, load up your plate, and chow down.

This is the one;  the pasta salad that I make to take to potluck dinners or bbq events.  This is the one that has everyone asking for the recipe- even the non-vegan eaters. This Italian pasta salad has become so well known in my circle of friends that I’m getting regular requests – “Hey, can you bring that creamy pasta salad?” Sure thing!

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What You Will Need to Make this Easy Vegan Italian Pasta Salad:

  • Bow-tie pasta (or similar small bite-size pasta)
  • Fresh vegetables such as diced carrots, bell peppers, grape tomatoes, and shallots/or red onion
  • Canned items including kidney beans, sliced black olives, capers, and artichoke hearts
  • Bottled/jarred vegan mayonnaise, and Italian salad dressing
  • Seasonings and spices like garlic and onion powders, dried chives, and salt and pepper to taste.

It only looks like a lot!  Except for a little dicing and slicing,  this Italian pasta salad is easy to make.  Boil your pasta, chop your veggies, mix your ingredients, and you’re good to go! Make sure to read through the tips and suggestions section so that you will make a Creamy Italian Pasta Salad that will knock the socks off your friends when you take it to your next potluck.italian Pasta Salad in clear bowl with red checked cloth

Tips and Suggestions to make the Vegan Italian Pasta Salad Recipe:

  • Dice your vegetables very small. Smaller than a dice!
    • Pro time-saving tip: Buy carrot sticks from your grocer’s prepped/packaged vegetable section.  Line up the already cut carrot sticks, slice length-wise one time and then slice down the carrot stick to get the perfect small diced size.
  • Cook your pasta according to package directions.  The last minute of cooking, add in the diced carrots and cook along with the pasta. Drain and set aside.  This will just soften the carrots enough but they won’t be too mushy.
  • The Italian pasta salad recipe calls for bell pepper, any color. For color interest, I like to use a mix of red and yellow, bell peppers.
  • If you use two different color peppers, you will be using about 1/2 large pepper of each color.  Just tightly wrap and refrigerate the remaining peppers.  If you won’t use them right away then you can freeze them. Or use the left-over bell peppers in my Asian Pasta Salad, another tasty side dish to make and take to potlucks!
  • The recipe calls for minced shallots, but you can substitute with red onion instead. They are very similar in flavor but shallots are a little sweeter tasting and red onions a little stronger. Make yours according to your family’s taste.

    scallion and red onion on wooden cutting board
    Use either a scallion or a red onion. The scallion will be a little sweeter.

Serving Suggestions:

  • While this Italian Pasta Salad is great to take to a potluck as a side dish, it also works as the main event for plant-based eaters.  The kidney beans add a healthy protein to this filling salad.  Add in a handful of baby spinach for a complete meal.
  • Not only does this pasta salad made a hearty vegan meal, but it also works great for meal prep too.  It will make 8 large servings and will keep in the refrigerator for five days.

    This Italian Pasta Salad works great for meal prep. Save it for up to 5-6 days in the refrigerator.
  • Top with a little fresh ground black pepper and chopped chives.
  • Add my Parmasean Cheese with Cashews for an extra Italian flavor. Just make sure that if you serve this cheese to anyone, you disclose that it contains nuts.

Looking for More Vegan Potluck Side Dishes and Desserts?

Very Berry Salad with Raspberry Vinaigrette

Red Wine Vinegar Coleslaw with Peanuts

Asian Pasta Salad

 

Banana Cookies with Pecans

 

Some Fun Serving Items You Might Enjoy (Affiliate Links):

italian pasta salad in white bowl

Easy Vegan Italian Pasta Salad You Can Be Proud to Share

This Italian Pasta Salad is loaded with fresh vegetables and so easy to make with your favorite bottled Italian dressing, mayonnaise, chopped vegetables, capers, and kidney beans.
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Course: Main Course, Salad
Cuisine: American, Italian
Keyword: easy pasta salad, italian pasta salad, pasta salad
Prep Time: 15 minutes
Cook Time: 13 minutes
Cool in Refrigerator: 3 hours
Total Time: 28 minutes
Servings: 10
Calories: 376kcal
Author: Cindy Rainey

Ingredients

  • 12 ounces bow-tie pasta can sub a similar-sized small pasta
  • 3/4 cup diced carrots
  • 3/4 cup Italian salad dressing I used Wishbone Zesty
  • 3/4 cup mayonnaise I used Best Foods Vegan Mayonnaise
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • 2½ Tablespoons chives dried
  • 1 ¼ cup bell peppers any color, diced
  • 1/4 cup red onion minced
  • 11 ounces grape tomatoes halved
  • 2 Tablespoons capers drained
  • 3.8 ounce can sliced black olives
  • 15.5 ounce can kidney beans drained
  • 7 ½ ounce artichoke hearts jarred and marinated - oil free is possible
  • salt and pepper to taste

Instructions

  • Boil pasta according to package directions. Add diced carrots and continue for the last two minutes. Drain, rinse with cold water and set aside.
  • In a large bowl, mix together mayonnaise, Italian dressing, onion and garlic powder. Set aside. You will adding the chopped vegetables (except for the carrots) as you prepare them. Add in the pasta and carrots last.
  • As you prepare the other ingredients, add to the dressing mixture. Add in the minced onions, diced peppers, drained olives, drained beans, capers, and chopped artichoke hearts. Mix well.
  • Add in the cooked pasta and carrots last. Gently fold so that you don't break the pasta.
  • Cover and refrigerate for 3 hours until cooled. This will keep for up the five days.

Notes

I like to use a combination of red, yellow bell peppers for variety.

Nutrition

Serving: 1cup | Calories: 376kcal | Carbohydrates: 40g | Protein: 8g | Fat: 21g | Saturated Fat: 3g | Cholesterol: 7mg | Sodium: 698mg | Potassium: 359mg | Fiber: 5g | Sugar: 6g | Vitamin A: 55% | Vitamin C: 41.4% | Calcium: 4.1% | Iron: 8.3%

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Italian pasta salad

Very Berry Salad with Raspberry Vinaigrette

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This Very Berry Salad with Raspberry Vinaigrette will give you a fresh burst of flavor with berries, mint, and a bright raspberry vinaigrette with avocado oil. This salad is quick and easy to make with bagged hearts of Romaine lettuce, sliced almonds, fresh berries and mint.

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I normally don’t post recipes with a lot of oil because I do believe oil-free is the healthiest way to eat. Recently, I posted two delicious salad dressings that are both oil-free – my  Raspberry Mint Vinaigrette (Oil-Free) and Strawberry Balsamic Dressing (Oil-Free).  These are both my go-to summer oil-free salad dressings.  I had some feedback from a few of my readers though who have not committed to eating oil-free and wanted a fresh berry dressing with made with oil.  This very berry salad recipe includes a raspberry vinaigrette with avocado oil.  Feel free to sub in my oil-free dressings though if you want to eat oil-free.

What You’ll Need to Make This Salad and Dressing:

  • rice wine vinegar
  • fresh berries to include raspberries, blackberries, and strawberries
  • lemon juice
  • avocado oil
  • a larger bag of hearts of Romaine salad
  • fresh mint
  • sliced almonds
  • salt and pepper to taste

berry salad on yellow plate

Tips and Tricks for Making Very Berry Salad with Raspberry Vinaigrette:

Always start with the freshest, most flavorful berries available.  If you wouldn’t want to eat them out of a crystal dish, then you won’t want to eat them on your plate mixed with lettuce and nuts.

strawberries, blackberries, raspberries in a glass cup
Choose the freshest most flavorful berries!
  • If you want to use bottled lemon juice that is fine.  I don’t always have a fresh lemon on hand and honestly can’t tell the difference in taste.
  • Chill your salad plates in the freezer and serve immediately.
  • Follow the recipe instructions and make the salad dressing first.  That way you can drizzle as soon as the salad is ready and there will be no time for wilting lettuce.

    berry salad with almonds in yellow dish
    This salad is crisp, fresh, and ready to go! Just drizzle a little dressing on top and a twist of fresh ground pepper.

Things I found Helpful in Making This Recipe:

Affiliate Links. I am an Amazon Affiliate.  This means that clicking on one of these links and making a purchase might earn Veggie Fun Kitchen compensation at no additional cost to you.

The Recipe For Very Berry Salad with Raspberry Vinaigrette

If you are looking for an oil-free dressing that will work with this Very Berry Salad, check out my Strawberry Balsamic Dressing  (Oil-Free) or my Raspberry Mint Vinaigrette (OIl-Free). They will both be fabulous!

Thank you for reading through this post and for being a part of Veggie Fun Kitchen.  As always, if there is a recipe you would like to see that is not already up on the site, just drop me a line and I’ll get on it.  If you liked this recipe, please let me know in the comments; and five stars would be super helpful!

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berry salad in yellow dish

Very Berry Salad with Raspberry Vinaigrette

Fresh and seasonal - make this berry salad with raspberry vinaigrette using the freshest berries, almonds and Romaine lettuce.
5 from 1 vote
Print Pin Rate
Course: Salad
Cuisine: American
Keyword: berry salad, raspberry vinaigrette
Prep Time: 15 minutes
Total Time: 15 minutes
Servings: 4
Calories: 246kcal
Author: Cindy Rainey

Ingredients

Raspberry Vinaigrette

  • 1/4 cup rice wine vinegar
  • 1/3 cup fresh raspberries washed
  • 2 teaspoons fresh lemon juice
  • 1/2 cup avocado oil
  • 1/2 teaspoon salt or to taste

Berry Salad

  • 10 ounce bag hearts of Romaine lettuce
  • 1/3 cup fresh mint chopped
  • 1 cup fresh strawberries washed, hulled, sliced
  • 1 cup fresh blackberries washed
  • 1/3 cup sliced almonds
  • fresh ground pepper to taste

Instructions

  • Add vinegar, raspberries, lemon juice, and avocado oil to a high-speed blender. Blend until smooth.  Add in salt to taste.  Feel free to add in a little more vinegar to taste as well. Set aside.
  • Toss lettuce, fresh mint, berries, and almonds together in a large bowl.
  • Plate your salad onto chilled plates.  Drizzle with raspberry vinaigrette. Top with fresh ground black pepper.

Nutrition

Calories: 246kcal | Fat: 27g | Saturated Fat: 3g | Sodium: 292mg | Potassium: 21mg | Vitamin A: 3.2% | Vitamin C: 1.4% | Calcium: 0.9% | Iron: 1.1%

Curried Chickpea Salad

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Curried Chickpea Salad is the best alternative for vegans wanting the nostalgia of a chicken salad sandwich – but without the meat.  This curried chickpea salad is the perfect combination of sweet/savory and crunchy and works great as a sandwich filling, on a bed of lettuce, or simply eaten with a spoon. The recipe doesn’t use even the tiniest bit of chicken.  Why would it, when you can use chickpeas  (garbanzo beans) instead?

I first started experimenting with chickpea salad sandwiches with my Best Vegan Egg Salad Sandwich with Chickpeas. I a bowl-full to work and shared with some like-minded friends who raved about it.  One challenged me to make a vegan chicken-salad sandwich out of chickpeas.  Challenge accepted!

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To make this recipe for Curried Chickpea Salad you will need:

  • chickpeas – otherwise known as garbanzo beans
  • vegan mayo
  • lemon juice
  • curry powder
  • chopped apple – I use a Granny Smith green apple
  • dried cranberries
  • chopped walnuts
  • chopped celery
  • green onion
  • panko bread crumbs (my secret ingredient)
  • a little salt and pepper to tastecurried chickpea salad on bed of lettuce

Tips and Tricks for Making Your Curried Chickpea Salad as Fantastic as Mine!

Please read through all of the tips and tricks section as the details are too numerous to include all in the recipe card.

The Ingredients:

These are all the ingredients you need for Curried Chickpea Salad. No chicken needed!
  • Chickpeas and garbanzo beans are one and the same and the terms are used interchangeably in this recipe.
  • I used canned chickpeas. If you want to cook your own, you will use 1 3/4 cups.
  • Use a vegan mayo.  My two favorites are Follow Your Heart and Best Foods Vegan Mayonnaise.
  • Chop the apples, celery, nuts, and onion very small.  Note the size comparison to a quarter.
chopped apples and celery on red cutting board with quarter
Chop the apple and celery very small. This quarter gives a good size comparison.
  • To get a really small cut for the celery, I cut the stalk vertically into strips, line them up and start chopping down the strips.

    sliced celery lengthwise
    slice the celery stalks lengthwise, line them up together and then cut into a small dice.
  • I buy diced walnuts when possible. When I can’t find them I use chopped walnuts and then chop them a little smaller.  You don’t really want big walnut chunks in you chickpea salad.
  • I like a green apple for this recipe because I don’t like it too sweet. Remember to chop it small though.
  • Panko bread crumbs are an important ingredient for texture. Mashed chickpeas do not have the exact same consistency as shredded chicken and will not absorb the mayo as well.  This leads to a very thin almost runny consistency.  Using bread crumbs to absorb the mayo firms up the texture perfectly.  If you are avoiding bread then leave out the breadcrumbs.  The flavor with not change but the consistency will not be as firm.curried chickpea salad on bun being held in hands

Blending it together:

  • I use a hand immersion blender (affiliate link).  Blend together the chickpeas, mayo and other seasonings first and then stir in the other “chunky” ingredients after blending.  If you don’t have an immersion blender, use your hand mixer.  If you use an immersion blender, the chickpea mixture is going to get caught up in the head/blending part.  Make sure to unplug the immersion blender, and then scoop it out into your bowl.  You don’t want to waste a bit of this deliciousness!
curried chickpea salad in immersion blender blades
Unplug and scoop out the mixture that gets in the blades. Add it to the bowl.
  • Stir in the chopped apples, celery, onion, and nuts.  If you are going to serve the curried chickpea salad right away, then go ahead and add in the dried cranberries as well. But if you plan to serve later, wait and add the cranberries until right before serving.  If your cranberries are at all sweetened, then the sweetness will leach out into the mixture if it sits in the fridge for a while and then it will be too sweet.
  • The panko breadcrumbs are used for best texture. If you were making an actual chicken salad sandwich, the chicken would somewhat absorb the mayo – chickpeas do not do that. So to get the full flavor balance of the mayo, we use the same amount but then add in the breadcrumbs to absorb some of the liquid from the mayo.  Start with the smaller amount of bread crumbs and then add in more if necessary.

Serve it up!

You can serve this curried chickpea salad over a bed of lettuce, in a bun, or in a fancy dish.  It will taste delicious any which way! curried chickpea salad in two glass dishes

Aren’t these little dishes cute? They belonged to my grandmother. The upper bowl sits in an ice-filled parfait glass to keep your dish cold. This reminds me of something my mother might have served at a ladies luncheon for “club”.

If you don’t serve right away, keep in the refrigerator in a tightly sealed container for up to five days.

Some items I found useful in making this recipe:

*Affiliate Links*  I am an Amazon Affiliate.  This means that clicking on and purchasing through one of these links might earn Veggie Fun Kitchen compensation at no additional cost to you.

 

The Recipe for Curried Chickpea Salad

Thank you for reading through this post. I hope your family enjoys this recipe as much as mine did!  And thank you for being a part of Veggie Fun Kitchen.  If you liked this recipe, please leave me a comment – and 5 stars would be deeply appreciated.

curried chickpea salad on bun

Curried Chickpea Salad

Curried chickpea salad is 100% plant-based with chickpeas, vegan mayo, chopped apple, celery, green onions, and walnuts.  Serve it in a dish, on a bun, or on a bed of lettuce.
Print Pin Rate
Course: Salad
Cuisine: American
Keyword: Curried Chickpea Salad, plant-based garbonzo salad, Vegan chicken salad
Prep Time: 15 minutes
Total Time: 15 minutes
Servings: 5
Calories: 462kcal
Author: Cindy Rainey

Ingredients

  • 2/3 cup green apple chopped
  • 1/3 cup celery chopped
  • 1 Tablespoon green onion chopped
  • 2/3 cup walnuts diced
  • 15.5 ounce can chickpeas drained
  • 2/3 cup vegan mayonaise
  • 1 1/2 teaspoons lemon juice
  • 1 teaspoon curry powder
  • 1/4 teaspoon salt
  • pepper to taste
  • 3/4 cup dried cranberries
  • 1/4 cup panko breadcrumbs
  • extra breadcrumbs - up to 1/3 cup total
  • salad greens or a bun if desired

Instructions

  • Chop apples, celery, green onion, and walnuts very small.  (See example in post). Set aside. 
  • Drain chickpeas/garbanzo beans.  I use a 15.5 ounce can in this recipe.  If you are cooking your own, use 1 3/4 cups. 
  • Put drained chickpeas, vegan mayo, lemon juice, curry powder, and salt into a small bowl. With an immersion blender or hand mixer, process for just a couple of minutes.  The mixture should be mostly smooth but have a few chunks.
  • Add in the breadcrumbs.  Start with 1/4 cup and add in more for desired texture - up to 1/3 cup total. 
  • If you are serving right away, add the cranberries along with the other chopped ingredients.  If you are saving to serve later, add in the cranberries till right before serving.  
  • Serve in a dish, on a bed of lettuce or in a bun.

Nutrition

Calories: 462kcal | Carbohydrates: 34g | Protein: 7g | Fat: 34g | Saturated Fat: 4g | Cholesterol: 12mg | Sodium: 579mg | Potassium: 237mg | Fiber: 6g | Sugar: 14g | Vitamin A: 1.5% | Vitamin C: 2.4% | Calcium: 5.7% | Iron: 10.9%

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Hawaiian BBQ Soy Curls Over Rice

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Make this recipe for Hawaiian BBQ Soy Curls in the slow cooker and pour over rice.  Slow cook the soy curls all day in a tangy BBQ sauce with pineapple, onions, and peppers.  This vegan dish is perfect for when you want to come home to a delicious, healthy, protein-filled meal.

My first experience with cooking with soy curls was with my BBQ Crunch Wrap with Soy Curls recipe. My family loved that so much and asked me to make more. I wanted to make a recipe using soy curls over rice rather than a wrap. The recipe for Hawaiian BBQ Soy Curls is perfect with its mix of sweet and tangy flavors.

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What are soy curls and how do you cook them?

Soy curls are made only by Butler Foods. You can go to their website and find out a little more about soy curls and how they are made. They do not share the exact process they use though as this is proprietary information. They do assure us though that soy curls are made from the whole bean and are minimally processed.

You will need to rehydrate the soy curls before cooking with them. Typically this means soaking in water for up to 20 minutes.   In this recipe, I just throw them in the slow cooker along with the liquid used and they rehydrate while they are cooking.

 

What you will need to prepare this recipe for Hawaiian BBQ Soy Curls:

  • soy curls (affiliate link)
  • BBQ Sauce of choice (Try my Healthy Homemade BBQ Sauce for a truly whole foods plant-based meal.)
  • canned pineapple and the juice from the can
  • teriyaki sauce
  • onion
  • red pepper
  • a slow cooker

hawaiian BBQ soy curls pin

Tips and Tricks for Making the Best Hawaiian BBQ Soy Curls:

  • Read through all of these tips and tricks to ensure that your recipe turns out as fabulous as mine did!
  • Use an 8-ounce bag of soy curls. There is no need to rehydrate for this recipe.  Just throw them in a slow cooker. I get mine on Amazon.com by the 3-pack (affiliate link).
  • Pour in the pineapple including juice from the can, BBQ sauce, teriyaki sauce, and vegetable broth.
  • Top with sliced onions and bell pepper.  I used red bell pepper in this recipe, but you could use whichever color pepper you prefer.
  • Give it a little stir and cook on low for 6 hours.  Hawaiian bbq soy curls over rice in slow cooker

Finishing Up!

  • Spoon on top of your favorite rice.  I’m about the ease of preparation so I use prepared rice I buy at the grocery store. Anyone of these will do.  Or make your own!
four different type of ready made rice
Use your favorite ready-made rice.
  • This recipe calls for 4 cups of rice which is 1/2 cup per serving.  Use more or less depending on your personal preferences.
  • You can serve over a baked potato instead of rice too.

This recipe is great for meal prep.  It makes 8 servings and can be kept in the refrigerator for up to five days.  If it gets a little dried out, I just top with a little BBQ sauce.

Hawaiian bbq soy curls over rice in 8 meal prep containers
Hawaiian BBQ Soy Curls over Rice in meal prep containers and ready to go!

Things I found Useful in Making this Recipe:

*Amazon Affiliate* I am an Amazon affiliate.  Clicking on and purchasing through one of these links might earn Veggie Fun Kitchen compensation at no additional cost to you.

The Recipe for Hawaiin BBQ Soy Curls Over Rice:

Thank you for reading through this recipe post and for being a part of Veggie Fun Kitchen.  I hope you enjoy this recipe as much as my family did.  If you liked the recipe, please let me know and five starts in the comments would be appreciated!hawaiin bbq soy curls over rice pin

Hawaiian bbq soy curls over rice on green plate

Hawaiian BBQ Soy Curls Over Rice

Soy curls cooked in sweet and tangy BBQ and Teriyaki sauce, topped with onions, peppers, cooked in the slow cooker and served over rice.
5 from 1 vote
Print Pin Rate
Course: Main Course
Cuisine: American
Keyword: BBQ soy Curls, Soy Curls, Soy Curls Slow Cooker
Prep Time: 10 minutes
Cook Time: 6 hours
Total Time: 6 hours 10 minutes
Servings: 8
Calories: 565kcal
Author: Cindy Rainey

Ingredients

  • 1 red bell pepper sliced,
  • 1 yellow onion sliced
  • 8 ounces soy curls
  • 20 ounces pineapple canned in juice
  • 20 ounces BBQ sauce
  • 1/3 cup teriyaki sauce
  • 1/2 cup vegetable broth
  • 4 cups rice prepared

Instructions

  • Slice bell pepper and onion. Set aside.
  • Put dehydrated soy curls in a crockpot.  No need to rehydrate.
  • Pour BBQ sauce, teriyaki sauce, and vegetable broth over soy curls. 
  • Add sliced onions and bell pepper. 
  • Give a little stir. Cover and cook on low for six hours.
  • Use as a topping on rice or baked potato.

Nutrition

Calories: 565kcal | Carbohydrates: 119g | Protein: 13g | Fat: 3g | Sodium: 1320mg | Potassium: 572mg | Fiber: 5g | Sugar: 34g | Vitamin A: 13.9% | Vitamin C: 66.4% | Calcium: 9.4% | Iron: 17.5%

BBQ Crunch Wrap with Soy Curls

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Enjoy this BBQ Crunch Wrap with Soy Curls!  This recipe is packed with protein and all the spicy, goodness of a BBQ sandwich but without the meat, or unwanted animal fat.  It is crunchy, flavorful, and so easy to make!

What You Will Need to Make a Tasty BQQ Crunch Wrap with Soy Curls:

  • soy curls (affiliate link)
  • your favorite BBQ sauce – for a truly whole food plant-based BBQ Sauce, try my Healthy Homemade BBQ Sauce.
  • 14 ounces coleslaw. This ends up being 6 cups if you shred your own cabbage. I use a 3 color mix.
  • red wine vinegar salad dressing
  • vegan mayonnaise
  • salted roasted peanuts
  • large wrap-sized tortilla

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What are soy curls and how do you cook with them?

Have you ever heard of soy curls?  If you haven’t, you aren’t alone.  I had never heard of soy curls before about a month ago when I saw an Instagram post from Shane & Simple. He makes good food and so I thought, why not?

If you’ve followed Veggie Fun Kitchen for any amount of time, you know I’m not about the fake meats.  Just give me some vegetables,  beans, and grains, and  I can make a meal! (Check out my totally awesome plant-based  Easy Hearty Vegan Spaghetti to see what I mean!)  I do know that some vegans who miss the familiar flavors and textures do enjoy (fake) vegan meat sometimes.

The problem with many vegan fake meats is that they often loaded with oil and various other unheard of ingredients. Soy curls are simply soy. Really.

Soy Curls are made from the whole soybean.  You need to rehydrate before using.  Soy curls take on the taste of whatever sauce or seasoning you are using and have a chewy texture similar to meat.  If this similar texture bothers you, soy curls may not be for you.  I have family members who love and crave my dishes made with soy curls, and others who are not as fond of them. For another family favorite recipe that uses soy curls, try my Hawaiian BBQ Soy Curls Over Rice. Read on to learn about some tips and trick to make a tasty BBQ crunch wrap.BBQ Crunch Wrap with soy curls on green plate with red checked napkin

Tips and Tricks for Making a Perfect BBQ Crunch Wrap with Soy Curls:

*First things first* The coleslaw portion of this recipe contains peanuts. You must disclose this to anyone you serve this crunch wrap.  Obviously, if you know someone has an allergy – leave the peanuts out. Sub in diced celery instead to get that good crunch.

The Soy Curls

  • As far as I know, Butler Soy Curls are the only soy curl product on the market.  If there are others, be aware that I have tried and can vouch for only this brand. You can buy them directly from their website or from Amazon (affiliate link)
  • The directions on the package say to soak the soy curls for 8-10 minutes.  I actually like to soak a little longer for a less chewy texture – up to 20 minutes.

    soy curls soaking in water
    Soak the soy curls in water for about 20 minutes.
  • After soaking the soy curls, add to a saute or saucepan, pour on the BBQ sauce, and heat through.  I try to find a BBQ  sauce without high fructose corn syrup. For a truly plant-based BBQ sauce, try my Healthy Homemade BBQ Sauce.  I use Medjool dates for the sweetener.
  • This recipe makes four crunch wraps.  To make it easy when I am putting the wraps together, I portion the saucy soy curls into four while still in the pan.
bbq soy curls in pan in four sections
After your BBQ Soy Curls are heated through, separate into 4 sections to make it easy when you put the wraps together.

The Coleslaw Dressing:

  • While the soy curls are soaking, you can make the coleslaw mixture. If you have a preferred slaw, you can use it.  I really like my Red Wine Vinegar Coleslaw with Peanuts.  It goes perfectly with the BBQ flavor. For this recipe, I use a half portion of my original,  and have given directions in this recipe post.
  • Isn’t the 3-color coleslaw fun?  Use what you want, but I really love the variety of color and texture with this one.
coleslaw in bag
My favorite is the 3 color coleslaw.
  • The coleslaw recipe uses a small amount of vegan mayo.  I like either Veganaise or  Best Foods Vegan Mayo.
  • Use your favorite red wine vinegar salad dressing.  I use the Wishbone Red Wine Vinegar salad dressing because it has just the right seasonings and flavor.
  • For the best flavor, I use salted roasted peanuts in my recipe. If you are watching your sodium intake, go for unsalted. Unsalted peanuts will still add that nutty flavor and crunch. Your BBQ crunch wrap just won’t be as salty- but then, you will probably be okay with that:)

Putting it Together:

  • If you’ve never rolled a burrito or wrap before, watch this Youtube video from Thrillist.
  • Start with a very large wrap-sized tortilla. Read the ingredients to make sure it meets with your eating ethics.  I found an awesome sun-dried tomato wrap.

Put the ingredients down the middle, but slightly off center.

bbq soy curls on wrap
Step 1: Place one portion of cooked BBQ soy curls down the middle of your wrap, slightly off-center. Leave space on the top and bottom. Top with a portion of prepared coleslaw.
  • Leave a little space on the top and bottom too.
  • Now fold in the sides, followed by the bottom portion.

Finally, roll it up.

bbq crunch wrap with soy curls on wrap with edges folded
Step 2: Fold the edges
bbq crunch wrap with soy curls being rolled
Step 3: Fold up the bottom and then roll.
  • If you are only making one or two crunch wraps today, you can save the rest for later. Wait until just before you eat to put the remaining crunch wraps together. Store the soy curls and coleslaw separately. Then reheat the soy curls just before making your next wrap.

    bbq crunch wrap with soy curls in meal prep containers
    If you have left-overs or want to meal prep your BBQ Crunch Wrap, put the soy curls and coleslaw in separate containers and keep in the refrigerator for up to five days.

Looking for another family favorite recipe? Try my Sweet Potato Black Bean Burgers – no “fake” meat in this recipe. Just black bean goodness. Yum!

What I Used to Make this BBQ Crunch Wrap with Soy Curls:

*Affiliate Links* I am an Amazon affiliate.  This means that clicking on and purchasing through any of the Amazon links might earn Veggie Fun Kitchen compensation at no additional cost to you.

And Now for the BBQ Crunch Wrap with Soy Curls Recipe:

Thank you for reading through this post.  I really hope you and your family enjoy these tasty BBQ crunch wraps as much as mine did.  If you did, please leave me a comment and 5 stars would be super awesome! Thanks, Cindy

BBQ Crunch Wrap with soy curls on green plate with red checked napkin

BBQ Crunch Wrap with Soy Curls

Make this BBQ Crunch Wrap with Soy Curls.  This recipe is vegan, healthy, and easy to put together.  Use Butler Soy Curls which are made from the whole non-GMO soybean.
5 from 1 vote
Print Pin Rate
Course: Main Course
Cuisine: American
Keyword: BBQ Crunch Wrap, Soy Curls
Prep Time: 10 minutes
Cook Time: 5 minutes
soaking time: 20 minutes
Total Time: 15 minutes
Servings: 4
Calories: 476kcal
Author: Cindy Rainey

Ingredients

  • 2 cups soy curls
  • 1 cup BBQ sauce
  • 14 ounces coleslaw mix 6 cups
  • 1/2 cup red wine vinegar salad dressing
  • 1 1/2 Tablespoons vegan mayonaise
  • 1/3 cup dry roasted salted peanuts
  • pepper to taste
  • 4 large tortillas wrap-sized, 10"

Instructions

  • Soad the soy curls in water for about 20 minutes. Drain.
  • Put the soaked and drained soy curls in a saucepan along with the BBQ sauce.  Cook until heated through, about 5 minutes.
  • While the soy curls are soaking and cooking, make the red wine vinegar coleslaw. 
  • Add the coleslaw/shredded cabbage, red wine vinegar dressing, vegan mayo, and peanuts to a medium sized mixing bowl and combine all ingredients.  
  • Add in a little pepper to taste. 
  • After the soy curls with BBQ sauce have heated through, portion the soy curls into four sections and make the wraps, one wrap at a time. 
  • Put 1/4 of the soy curls down the middle (but slightly off-center) of the open wrap. Leave a little space on top and on the bottom.
  • Fold in the sides and then the bottom.  Continue rolling and tucking.  
  • If you are only making one wrap today, save the other ingredients for later and make your next wrap just before eating. Save the soy curls and red wine vinegar coleslaw in separate contains in the refrigerator.  Heat the soy curls just before putting your wrap together. 

Notes

The red wine vinegar coleslaw contains peanuts. Make sure you disclose this to anyone you serve.

Nutrition

Calories: 476kcal | Carbohydrates: 49g | Protein: 19g | Fat: 24g | Saturated Fat: 3g | Cholesterol: 2mg | Sodium: 1340mg | Potassium: 896mg | Fiber: 9g | Sugar: 32g | Vitamin A: 5.1% | Vitamin C: 46.3% | Calcium: 16.7% | Iron: 31.7%

bbq crunch wrap with soy curls on green plate

The Best Vegan Egg Salad Sandwich With Chickpeas

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This is the best vegan “egg” salad sandwich you will ever eat!  The recipe mixes up super fast and is made with mashed up chickpeas (garbanzos), vegan mayo, and the typical egg salad seasonings.  Serve this chickpea “egg” salad sandwich on a crusty bread of choice. You will have all the texture, color, and flavor of a traditional egg salad sandwich; and you didn’t even use eggs!  What makes this vegan egg salad sandwich unique though, other than the fact that we don’t use eggs,  is that we use garbanzo beans, panko bread crumbs, and kala  namak – or black salt.

To Make this Vegan Egg Salad Sandwich with Chickpeas You Will Need:

  • one can (or two cups) of chickpeas, drained
  • vegan mayonnaise
  • celery
  • green onion
  • dill and sweet pickle relish
  • panko bread crumbs
  • various seasoning such as: turmeric, lemon pepper, mustard powder, garlic powder, and onion powder
  • Optional – but highly recommended for a real eggy taste, (affiliate link)  kala namak – or black salt
  • you might also want to add in a little sriracha or hot sauce of choice (optional)
  • I also use a hand-held immersion mixer   (affiliate link), but you can also use a regular hand mixer.

Pin now to save for later:vegan egg salad on bread and cut in half

Who doesn’t love egg salad sandwich? And can a vegan ever eat egg salad again?

Growing up, egg salad was seriously one of my favorite sandwiches!  I loved the soft “mushy” flavorful filling, nestled between the slices of crusty bread. When I first started eating vegan, I was happy to find recipes using chickpeas instead of eggs.

The problem was, that when I added in enough vegan mayo for flavor, the filling was too mushy. I remembered that I used panko bread crumbs in my Italian Stuffed  Zucchini Boats in order to give the mashed chickpeas used in that recipe a little substance. Why not use bread crumbs in this recipe as well? Problem solved! Read on to learn how to make this recipe so you can have the best vegan egg salad sandwich too!

Tips and Tricks for Making the Vegan Egg Salad Sandwich with Chickpeas Recipe:

  • Chickpeas and garbanzo beans are different names for the same thing. The terms are used interchangeably in this recipe.
  • Drain the liquid from your can of chickpeas. The liquid is called aquafaba. Save the liquid if you might want to do a little vegan baking. In fact, it works great in this vegan brownie mix hack recipe. You can save the aquafaba in the fridge in a sealed container for about 3-5 days.
  • No need to rinse the chickpeas or pre-mash.  You will be mashing together with the other ingredients.
  • You can find a vegan mayonnaise in most grocery stores. I have found it in the salad dressing section, in the health food section, or if you are lucky, in the vegan section.  If your grocer does not carry vegan mayo, please fill out a request card.  We need to encourage and normalize grocery stores carrying vegan-friendly grocery staples.
  • Turmeric is an important seasoning used mainly for its yellow color. The recipe calls for 1/4 – 1/2 teaspoon. I like my vegan egg salad quite yellow.  you can always start with the smaller amount and add in more.
  • This recipe calls for all the standard fixings of the original egg salad sandwich: celery, onion, sweet and dill pickles, paprika, as well as a few others. If you did not like them in the original (made with eggs) sandwich, then you probably won’t like them in this one either.  I suggest you leave them out. But then, it won’t be the best vegan egg salad sandwich ever…just saying.
  • I do not chop and mince the dill and sweet pickle, but rather, I use prepared pickle relish – both dill and sweet.two jars pickle relish, one seed and one dill
  • I use mustard powder rather than prepared mustard. Feel free to use the prepared mustard instead. You will be using 1/2 Tablespoon of prepared mustard instead of the 1/2 teaspoon dried.  You might also need to add in a few more breadcrumbs because that substitute will add more liquid to the mixture.
  • I dice the celery very small. It’s easy if you first cut the stalk into three pieces. Next, you cut each piece lengthwise into six long strips. Then it’s easy to line the pieces up and just chop down the length to get the small dices.
    celery strips on a yellow cutting board
    Cut each stalk down into thirds and then lengthwise into six strips. Line the strips up to dice.

    Diced celery
    Dice the celery very small.
  • With the immersion blender or food processor, mix and mash all ingredients together except for the breadcrumbs. I like to leave a few chunks though.
  • If you would like your chickpea “egg” salad sandwich to taste authentically eggy, you will need to use kala namak – or black salt (affiliate link). Black salt tastes and smells of sulfur and just a pinch will add the eggy taste to your chickpea salad.  Start with just a pinch and taste.  You can always add in another tiny pinch. With black salt, a little really does go a long way and while you can always add in more, you really can’t take it out.
  • After the other ingredients are mixed and mashed, stir in the bread crumbs.  Start with 1/3 cup and add in a little more by small spoonful until your chickpea salad is the best consistency for you.
  • Let sit in the refrigerator for about 30 minutes before serving. This will allow the bread crumbs to soften and the flavors to meld.
  • Serve on a slice of crusty bread, or to be extra healthy, in a lettuce roll.

Isn’t this vegan egg salad sandwich beautiful?vegan egg salad sandwich on free plate with garden salad

Items I found helpful in making this vegan egg salad sandwich recipe:

*Affiliate links* I am an Amazon affiliate. This means that clicking on and purchasing through one of these links might earn Veggie Fun Kitchen compensation at no additional cost to you.

The Recipe for the Best Vegan “Egg” Salad Sandwich with Chickpeas

Make this vegan version of the classic egg salad sandwich.  This plant-based version uses chickpeas instead of eggs, vegan mayo, breadcrumbs and black salad along with all the other classic egg salad sandwich ingredients.  If you haven’t read through the tips and tricks section above, do so before making this recipe so that you will be successful in making a delicious vegan “egg” salad sandwich.

vegan egg salad sandwich on green plate

The Best Vegan "Egg" Salad Sandwich with Chickpeas

Make this vegan egg salad sandwich with chickpeas. It has all the classic taste and texture but uses chickpeas instead of eggs. Serve it between two crusty slices of bread. So delicious! 
5 from 1 vote
Print Pin Rate
Course: Main Course, Salad, Snack
Cuisine: American
Keyword: chickpea salad, vegan egg salad
Prep Time: 15 minutes
Total Time: 15 minutes
Servings: 4
Calories: 241kcal
Author: Cindy Rainey

Ingredients

  • 15.5 ounce can chickpeas drained
  • 1/3 cup vegan mayo
  • 1/3 cup celery (1 large stalk) chopped small
  • 2 Tablespoons green onion chopped
  • 1 teaspoon dill pickle relish
  • 1 teaspoon sweet pickle relish
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon turmeric powder
  • 1/2 teaspoon paprika sweet, not smoked
  • 1/2 teaspoon mustard powder sub 1/2 Tablespoon prepared mustard
  • 1/4 teaspoon lemon pepper
  • 1/4 teaspoon salt
  • 1 pinch kala namak black salt more to taste
  • 1/3 cup panko bread crumbs more to desired consistency

Instructions

  • Drain the chickpeas and put into a medium bowl.
  • Dice the celery and green onions - the smaller, the better.  Add to drained chickpeas.
  • Add in the vegan mayo, pickles, and seasoning.
  • With an immersion blender or food processor, mix and smash all the ingredients together. 
  • Mix in the breadcrumbs. Start with 1/3 cup and add in more by the teaspoon till you have your desired consistency. 
  • Start with 1 pinch of the black salt.  Add in another pinch if desired. Remember that a little goes a long way. It has a strong sulfur taste and smell.
  • Allow to sit for about 30 minutes. This will allow the bread crumbs to soften and the flavors to meld.
  • Serve between two crusty slices of bread or in a lettuce wrap. 
  • The chickpea mixture can be kept in a tightly sealed container in the refrigerator for about 5 days. 

Nutrition

Calories: 241kcal | Carbohydrates: 20g | Protein: 6g | Fat: 14g | Saturated Fat: 1g | Sodium: 616mg | Potassium: 180mg | Fiber: 5g | Vitamin A: 4.5% | Vitamin C: 1% | Calcium: 4.9% | Iron: 9.4%

vegan egg salad sandwich pin

 

Slow Cooker Butternut Squash Ratatouille

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This slow cooker butternut squash ratatouille is an oil-free, vegetable-packed, healthy, and flavorful vegetable stew.  Put the cut vegetables in your slow cooker in the morning and come home to the scent of rosemary and cumin tantalizing your senses.  Hope you are hungry!

For the slow cooker butternut squash you will need:

Butternut squash, sweet onions, one each zucchini and yellow squash, and minced garlic. You will also need some lemon juice, ground cumin, low sodium soy sauce, and maple syrup.  Top it off with capers and you’ve got yourself a flavorful butternut squash stew!

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All About Ratatouille

I’ll be honest, when I hear the word “Ratatouille” the image of a cartoon rat comes to mind…just saying. Ratatouille is actually a traditional French dish of mixed vegetables.  It can be served as a side dish or main course.  For plant-eaters, of course, a hearty vegetable dish such as this would serve as the main course.

Ratatouille is often made with eggplant, zucchinis, peppers, and tomatoes.  There really are no hard and fast rules about which vegetables you use in the dish though.  I used butternut squash because I had an abundance of it living in my refrigerator when I was developing my Coconut Curry Butternut Squash recipe.  We can’t let good food go to waste!

Two Cooking Methods

There are two schools of thought when it comes to cooking ratatouille – one is that you cook the vegetables separately and then combine so that the flavors are distinct and separate.  You might also see a dish like this with the vegetables sliced and placed in a casserole and cooked.  While they did cook together, the flavors did not necessarily mix.  The other method is to cook together and allow the flavors to meld and meld.  This method is more like a stew.

My recipe follows the meld and combine method and cooks all day in the slow cooker to achieve this combined cacophony of flavors.  You can read more about the history of ratatouille in this article by The Real French Foods.

When you cook ratatouille, you do not need to add any broth.  The natural moisture from the vegetables provides plenty of liquid for this stew-like dish. One ingredient that almost all ratatouille includes, no matter the method used, is oil.  Lots of oil. For those of us wanting to stay away from processed oil in our recipes, this presents a problem.  I found that when cooked in the slow cooker for most of the day, I didn’t really miss the oil in this dish.  The intense flavor of the vegetables and seasonings as well as the texture was perfect.  No oil needed! Try this slow cooker butternut squash recipe if you are looking for a rich, flavorful vegetable-filled meal and don’t want the oil  You’ll be glad you did.butternut squash ratatouille pin

Tips and Tricks for Success in Making the Slow Cooker Butternut Squash Ratatouille Recipe

  • Follow all directions to ensure success.
  • I am not NOT going to peel and cube butternut squash if I can help it!  You can often find it already prepared in the produce section of your favorite grocery store.
cubed butternut squash in plastic wrapping you can buy in the produce department
This cubed butternut squash has rosemary included in the package. Throw it out and use three sprigs of fresh rosemary for best flavor.
  • You might see rosemary in the package of butternut squash you buy. I have often found this to be less flavorful than the fresh rosemary I can find a few feet away in the fresh herb section.
  • If you want to peel and cube your own squash- or if you can’t find it for purchase in the produce section, you will need about 3 cups loosely packed cubed butternut squash.Cubed butternut squash in measuring cups
  • A yellow sweet onion is the best to use for a mellow flavor.  I use half of a large onion, diced (about 1 generous cup).
  • I like to cut the zucchini in chunks AND in slices for a little variety. sliced and cubed yellow squash, zucchini, and butternut squash
  • Strip the kale leaves from the tough stems and chop.  Or, if you can find baby kale, use that instead. I often have trouble sourcing baby kale and so have used regular kale in this recipe. You’ll want to chop it about this size.chopped kale on a yellow cutting board
  • Sprinkle the cumin, lemon juice, salt and minced garlic on top of the vegetables.
  • I use a 28 ounce can of diced tomatoes for this recipe.  Pour it over the other vegetables and place three sprigs of rosemary on top. After it has cooked you will remove the rosemary sprigs much like you would a bay leaf. three rosemary sprigs on top of diced tomatoes in the crockpot
  • After the ratatouille has finished cooking (7 hours on low), stir in the real maple syrup, incorporating and somewhat mashing the vegetables together.
  • Adding the maple syrup helps to balance out the acidic tomato taste.  Start with 1/2 teaspoon and add up to another 1/2 teaspoon to taste.
  • I also add in a little low sodium soy sauce at the end.  The reason I do not put it in at the beginning and cook with it is that it adds certain flavor on top of the vegetable flavor. When used as a cooking ingredient from the beginning and cooked for seven hours, it can change the flavor of the vegetables.
  • Top it off with capers.  Capers are actually little immature flower buds that have been brined and so can be pretty salty.  I always rinse mine before adding. They will still be plenty salty.

Things I Found Helpful in Making This Recipe

*Affiliate links* I am an Amazon Affiliate.  This means that clicking on one of these links and making a purchase may earn Veggie Fun Kitchen compensation at no additional cost to you.

The Recipe and Serving Suggestions for Slow Cooker Butternut Squash Ratatouille

Isn’t this butternut squash stew beautiful?!? Serve with a crusty loaf of bread or breadsticks for a complete and filling meal.slow cooker butternut squash ratatouille in red bowl with green napkin and breadsticks

slow cooker butternut squash ratatouille in red bowl with green napkin

Slow Cooker Butternut Squash Ratatouille

This slow cooker butternut squash ratatouille recipe is whole-food-plant-based.  It is oil-free and is made with butternut squash, zucchini and yellow squash, onions, canned tomatoes, a little lemon juice, cumin and rosemary.  Add in a bit of real maple syrup to balance out the acidic tomato taste. 
5 from 1 vote
Print Pin Rate
Course: Main Course, Soup
Cuisine: American
Keyword: buternut squash stew, slow cooker butternut squash ratatouille
Prep Time: 10 minutes
Cook Time: 7 hours
Total Time: 7 hours 10 minutes
Servings: 3
Calories: 180kcal
Author: Cindy Rainey

Ingredients

  • 3 cups butternut squash peeled and cubed
  • 1/2 sweet yellow onion diced (one cup)
  • 1 zucchini sliced and cubed
  • 1 yellow squash sliced and cubed
  • 2 cups kale leaves strip from the tough stems and chop
  • 2 cloves garlic minced
  • 1/2 teaspoon ground cumin
  • 1.2 teaspoon salt
  • 2 Tablespoons lemon juice
  • 28 ounce diced tomatoes canned
  • 3 sprigs rosemary
  • 1/2 teaspoon maple syrup more to taste
  • 1/2 Tablespoon low sodium soy sauce
  • 2 Tablespoons capers drained and rinsed.

Instructions

  • Cut/slice/dice all vegetables. Strip the kales leaves from the tough stem and chop.
  • Put all vegetables: butternut squash, zucchini, yellow squash, onion, kale, and garlic in a 3 1/2 quart slow cooker.
  • Sprinkle ground cumin, salt, and lemon juice on top.
  • Pour canned diced tomatoes over vegetables. 
  • Place three sprigs of fresh rosemary on top.
  • Cover and cook for 7 hours on low.
  • After cooking, remove the rosemary and discard. If a few rosemary leaves end up in the ratatouille, it will be fine.  No need to pick out every little leaf.  
  • Stir in the real maple syrup to balance out the acidic tomatoes. Start with 1/2 teaspoon. Add up to another 1/2 teaspoon to taste.
  • Stir in the low sodium soy sauce. 
  • As you are stirring the maple syrup, sodium sauce, and tomatoes into the vegetable mixture, you can break up the vegetables slightly.  
  • Drain and rinse 2 Tablespoons capers.  Add on top.

Nutrition

Calories: 180kcal | Carbohydrates: 41g | Protein: 7g | Fat: 1g | Sodium: 1139mg | Potassium: 1616mg | Fiber: 7g | Sugar: 16g | Vitamin A: 398.3% | Vitamin C: 166.7% | Calcium: 25.1% | Iron: 28.5%

Slow Cooker Butternut squash ratatouille in red bowl and in crockpot with fresh sprigs of rosemary on top

Creamy Vegetable Pasta Soup (Instant Pot)

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Try this savory creamy vegetable pasta soup.  It is dairy free,  oil-free, and full of vegetables.  Make this vegan soup in the Instant Pot (or other pressure cooker) for a quick,  delicious,  creamy, and satisfying bowl.

For this soup, you will need

Raw cashews, non-dairy milk (I used unsweetened cashew milk), vegetable broth, vegetables, and various seasonings.  You will also be using a small pasta.  I used bow-tie pasta.  Make sure you read the ingredients listed on the box to ensure the pasta you use meets your eating ethics. Some special ingredients include nutritional yeast flakes (not the same as brewer’s or baker’s yeast), white miso paste and lemon juice. For the best success,  read through all directions, tips and tricks. 

 

I first stumbled on the idea of making a creamy pasta soup when I found the (very) famous White Lasagna Soup by Rabbits and Wolves. If you haven’t tried this soup yet, then click on the link and hop over to their site.  They have amazingly delicious recipes! I wanted to make this soup in the Instant Pot and tried…and failed several times.  Finally, I decide to use bow-tie pasta and change it up some. Yay, it worked!  I hope you enjoy this version as well.

Pin now to save for later:creamy vegetable bow time pasta soup in white bowl

Tips and Tricks for Success Making the Creamy Vegetable Pasta Soup Recipe:

  • Read all tips and tricks for best success.  There are too many to include in the recipe card.
  • I use a 6 quart Instant Pot.  This is the only brand and size I’m familiar with. Please read your instructions and know your pressure cooker.
  • This recipe includes nuts. You must disclose if you serve this to anyone as nuts are not commonly used in vegetable soup.
  • Use a smallish onion. You should be able to hold it in your hand.  Dice the onion small.
small onion in hand
Your onion should be small enough that you can easily hold in your hand.

 

chopped onions in hand
Give your onion and mushrooms a small chop.
  • I save a little time by purchasing sliced mushrooms and minced garlic.  It won’t make any difference in the recipe results.sliced white mushrooms on red cutting board with knife
  • Sauté the onions, mushrooms, and garlic in the Instant Pot for about 10 minutes in one cup of vegetable broth.  You will want the onions almost fully softened before you add the other ingredients because we will only be at pressure for 3 minutes.
  • After sautéing and before adding the other ingredients, check the bottom of the pan and make sure it hasn’t scorched at all.  Your soup will probably not come to pressure with a scorched bottom.
  • Soak the raw cashews for about 30 minutes and discard soaking water before putting in the high-speed blender.
  •  If you can only find roasted cashews, you will need to soak much longer – for several hours. Also, if they are salted, rinse well or your soup will be super salty.

The quality and taste of the nutritional yeast you use are really important to the outcome of this recipe. Just like choosing wine for cooking; don’t be cheap!  The flavor and quality you put into your dish will definitely affect the outcome.  You might need to experiment a little.  This is my family’s current favorite.  It is a little pricey but so good! I can eat it out of the bag.  Crazy huh! (Affiliate Link)

Sari brand nutritional yeast bag held in hand
Be picky with your nutritional yeast. Try a few to find one that tastes good straight out of the bag.
  • White Miso Paste will be hard to find. You can maybe find it in the Asian section of your grocery store. I’ve put a link below.  You only use a tiny bit and it will keep forever in the refrigerator. White miso is used in so many of my vegan dishes because it gives a little tang to recipes when we no longer used cheese.
  • Bow-tie pasta works best for this recipe.  I can only guarantee the cooking time if you also use bow-tie pasta.  A good rule of thumb for cooking pasta in the Instant Pot is to read the directions/boiling time on the box. Cut the cooking time in half and minus 1.  That’s how many minutes at high pressure your pasta will need to perfectly cook.  Please enjoy this great article from Tidbits about cooking pasta in the Instant Pot.
  • After cooking at 3 minutes on high pressure, allow 12 minutes for a natural release.  Any longer than that and your pasta might be too mushy.  Any shorter and you might have the creamy soup bubbling up through the pressure release valve.  After only 12 minutes though, you will need to finish the release manually.  I use a long-handled spoon and turn the release lever.  After all the steam is out and the pressure has released, I can then open the pressure cooker.read spoon wooden handle releasing steam from Instant Pot

Items I Found Helpful in Making this Recipe:

*Affiliate links* I am an Amazon Affiliate.  This means that clicking on and purchasing through a link might earn Veggie Fun Kitchen compensation at no additional cost to you.

Recipe and Serving Suggestions for Creamy Vegetable Pasta Soup (Instant Pot):

This soup works well for meal prep; though it might thicken up in the fridge.  Just add a little vegetable broth or plant milk to thin it if necessary.  Make my Garlic Herb Beer Bread to go along with this creamy savory vegetable soup! You can get started on the beer bread first, and make your soup while it’s in the oven! Time it just right and you’ll have your bread and soup together:)

creamy vegetable pasta soup in white bowl with sliced bread on blue checkered napkin

creamy vegetable pasta soup in white bowl with bow tie pasta in front

Creamy Vegetable Pasta Soup (Instant Pot)

This creamy vegetable pasta soup is oil free and dairy free.  It is vegan and healthy too! Make it in the Instant Pot and serve with warm buttered bread.
Print Pin Rate
Course: Main Course, Soup
Cuisine: American
Prep Time: 10 minutes
Cook Time: 25 minutes
Soak cashews: 30 minutes
Total Time: 35 minutes
Servings: 4
Calories: 316kcal
Author: Cindy Rainey

Ingredients

The Creamy Sauce (in the Blender)

  • 2/3 cup raw cashews soaked for 30 minutes
  • 2 cups plant milk unsweetened
  • 1/3 cup nutritional yeast
  • 2 teaspoons maple syrup real maple please
  • 1/2 teaspoon white miso paste
  • 2 Tablespoons lemon juice

For the Instant Pot

  • 4 cups vegetable broth divided - 1 cup to sauté and 3 cups for the soup
  • 1 small onion diced
  • 1 cup mushrooms diced
  • 2 Tablespoons minced garlic about 6 cloves
  • 2 teaspoons Italian Herb mix
  • 1 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 2 cups frozen mixed vegetables small diced
  • 1 cup bow-tie pasta uncooked

After the Soup Has Finished

  • 1 cup baby spinach

Instructions

  • Soak the cashews in water for about 30 minutes. Drain.
  • Add cashews, plant-milk, nutritional yeast, maple syrup, miso paste, and lemon juice to a high-speed blender. Been on high for about 3 minutes or until creamy and smooth.  Set aside.
  • While cashews are soaking, dice onion and mushroom. Mince garlic if not using a jarred minced garlic.
  • Line the bottom of the Instant Pot pot (the one you can take out) with 1 cup of vegetable broth.  Sauté the onion, mushrooms, and garlic for about 10 minutes. Your soup will be at pressure for only 3 minutes so this step is important or your onion will be crunchy.
  • Add in the Italian herbs, salt and pepper while the onion mixture is sautéing.
  • Add in 2 cups of frozen vegetables.  Use the small diced mixed vegetables.  
  • Pour the creamy cashew mixture on top along with the remaining 3 cups of vegetable broth and dried bow-tie pasta. Give it a stir.
  • Set the Instant Pot for 3 minutes high pressure. This will take about 10 minutes to come to pressure, depending on your pot.  
  • After the Instant Pot comes to pressure and cooks for 3 minutes, let your pot naturally release for 12 minutes.
  • After 12 minutes of natural release, carefully release the rest on the steam/pressure with a long-handled spoon or similar device. 
  • Open your pot and stir in a large handful (about a cup) of torn baby spinach. Stir around and it will wilt.
  • Salt and pepper to taste. Also, add in a little broth if the soup is too thick for your preference. 

Notes

  1. This recipe uses raw cashews.  If you use roasted cashews, you will need to soak longer. Make sure the salt is rinsed off.
  2. You must disclose that this recipe contains nuts to anyone you serve.
  3. I used cashew milk. Use the unsweetened plant milk of your choice. This might affect the consistency.
  4. I used a bow-tie pasta.  The timing of the Instant Pot is based on using this type of pasta.
  5. The paste is dry (uncooked) before cooking in the Instant Pot.
  6. The total cooking time is based on 10 minutes of sautéing, 3 minutes at high pressure, and 12 minutes of natural release. It does not include time the Instant Pot takes to come to pressure. 

Nutrition

Calories: 316kcal | Carbohydrates: 43g | Protein: 13g | Fat: 12g | Saturated Fat: 1g | Sodium: 1767mg | Potassium: 627mg | Fiber: 7g | Sugar: 7g | Vitamin A: 116.8% | Vitamin C: 22.6% | Calcium: 22.9% | Iron: 19.6%

Creamy Vegetable Pasta Soup in white bowl with blue checkered cloth and bread in background.

 

Veggie Lentil Soup (Instant Pot)

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Who doesn’t love a hearty vegetable lentil soup? This veggie lentil soup is oil free and whole-food-plant-based.  It is full of vegetables and because it uses a soup base of vegetable broth, you can be sure it’s vegan.  The best part of this vegetable lentil soup recipe is that it’s made in the Instant Pot!  That’s right, you can pretty much set it and forget it.

lentil soup pin

For this veggie lentil soup, in addition to the (obvious) lentils, you will need…

Some vegetables, including onion, carrots, garlic, celery, potato, and canned diced tomatoes.  You will also need some seasonings including lemon pepper, Italian seasoning,  and thyme.  We also add in vegetable broth,  some lemon juice, and balsamic vinegar. And of course the star of the show  – a pressure cooker like an Instant Pot!

After I started eating the plant-based way, I quickly became a huge fan of lentils.  Sadly, I never liked lentils much before because I once had a bad experience with undercooked lentils in a thick ketchup-like tomato soup.  Yuck!  You know, you can’t let one bad eating experience dictate what you are prepared to try for the rest of your life.

Thank goodness I was willing to explore a little.  Lentils have since become a staple in my family’s diet. Lentils are an easy way to add a little protein and give a nice texture to any dish one might have previously used meat in.  Try my Easy Hearty Spaghetti or my Easy Lentil Shepherd’s Pie.

lentil soup in white bowl
This hearty vegetable lentil soup is full of vegetables and delicious!

Tips and Tricks for Making Veggie Lentil Soup (Instant Pot)

  • Follow all directions to ensure success.
  • Directions are for the Instant Pot brand of pressure cooker.  This is the only brand I’ve cooked with and I am not familiar with the others.  Make sure you read the directions and know your pressure cooker.
  • Start by sautéing the diced/sliced onion and carrot in one cup of vegetable broth on the sauté setting of your Instant Pot for about 5 minutes. You don’t want the vegetables to be mushy, but just start to soften. If your pressure cooker does not have a sauté setting, then sauté before adding. Otherwise, your soup might have crunchy onions and carrots.

    Start out by sautéing the carrots and onions in the Instant Pot.
  • We don’t use added processed oil in this recipe.  (See above tip to sauté your vegetables in broth.)
  • This recipe calls for 3 cloves of garlic.  I use pre-minced garlic I buy at the store.   Each clove is about 1/2 a teaspoon.
  • Use brown or green lentils. Red lentils will be too mushy.
  • I use lemon juice from a bottle. It’s fine:)
  • I do not peel my carrots or potatoes.  Just clean well and make sure any “weird” pieces are cut out.
  • After the vegetables have sautéd for about 5 minutes add in the other vegetables, canned diced tomatoes, lentils, seasonings, and broth and give it a little stir.

    instant pot lentil soup ingredients
    After sautéing the carrots and onion, dump all the other ingredients into your Instant Pot. Set it and forget it!
  • Using the manual mode, set your pot to high pressure for 12 minutes.
  • After the veggie lentil soup has finished cooking, allow for a “natural” release for about 10 minutes. Then carefully assist with a quick release. After all of the pressure has released, open your pot.  It will be hot!
  • This veggie lentil soup works great for meal prep.  The lentils and vegetables hold their shape and texture well.  Store in the refrigerator in an airtight container for up to 5 days.lentil soup white bowl

Items I Found Helpful in Making This Recipe

Affiliate links. I am an Amazon Affiliate which means that clicking on and purchasing through a link may earn Veggie Fun Kitchen compensation at no additional cost to you.

Veggie Lentil Soup (Instant Pot) Recipe:

Make this plant-based lentil soup in the instant pot.  It is full of vegetables, oil-free, rich and flavorful.

lentil soup white bowl

Veggie Lentil Soup (Intant Pot)

Make this veggie lentil soup in the Instant Pot (or other pressure cooker).  It is full of vegetables and flavor without the added oil. This lentil soup is whole food plant-based. It works great for meal prep too.
Print Pin Rate
Course: Main Course, Soup
Cuisine: American
Keyword: Lentil soup instant pot, vegan lentil soup, veggie lentil soup
Prep Time: 15 minutes
Cook Time: 12 minutes
pressure release: 10 minutes
Total Time: 27 minutes
Servings: 8
Calories: 181kcal
Author: Cindy Rainey

Ingredients

  • 1 medium onion diced, about 1 1/2 cups
  • 2 carrots sliced, about 1 1/4 cups
  • 2 celery stalks diced, about 1 cup
  • 1 medium white potato diced, about 1 1/2 cups
  • 3 cloves garlic minced
  • 28 ounce can diced tomatoes
  • 1 1/2 cups dried brown lentils rinse
  • 1 1/2 teaspoon Italian seasonings
  • 1 teaspoon dried thyme
  • 1 teaspoon lemon pepper
  • 1/4 teaspoon ground black pepper
  • 1 teaspoon salt
  • 1 1/2 teaspoon lemon juice
  • 1 Tablespoon balsamic vinegar
  • 5 cups vegetable broth divided
  • salt and pepper to taste
  • more broth to thin soup after cooking

Instructions

  • Dice slice, and mince all vegetables, set aside 
  • Sauté onion and carrot in 1 cup of broth for about five minutes.  Use the sauté function and sauté in the Instant Pot. Watch the bottom of your pan so that the broth doesn't dry out and vegetables begin to stick.  Your pan might not come to pressure if the vegetables stick.
  • Add in all other ingredients:  
    lentils, canned diced tomatoes, celery, potatoes, garlic, seasonings, vinegar and lemon juice, and remaining four cups of broth. Give it a stir.
  • On manual mode, set your pressure cooker on high for 12 minutes.  
  • After the veggie soup has come to pressure and counted down, allow a natural release for 10 minutes.  
  • After you have allowed 10 minutes for natural release, carefully with a long-handled spoon or similar device, continue releasing pressure.  Open your pot. 
  • Depending on how thin you like your soup, you may want to add in a little vegetable broth.  Add salt and pepper to taste.

Nutrition

Calories: 181kcal | Carbohydrates: 34g | Protein: 11g | Sodium: 1037mg | Potassium: 696mg | Fiber: 13g | Sugar: 6g | Vitamin A: 59.9% | Vitamin C: 19.2% | Calcium: 7.6% | Iron: 26.4%

 

 

 

 

Coconut Curry Butternut Squash Soup

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A creamy warm coconut curry butternut squash soup is just what you need on a cold winter day!  This butternut squash soup is whole-food-plant-based.  It is dairy-free and oil-free.  You’ll get all the flavor with this healthy vegan butternut squash soup without missing any of the added oil or dairy.

For this recipe, we roast our butternut squash and make a puree. Don’t let that scare you though.  Follow my tips and directions and you’ll soon be sipping on warm, creamy, and flavorful soup!

For this coconut curry butternut squash soup recipe you will need:

  • Two whole butternut squash,
  • a yellow onion, two carrots, and a granny smith apple
  • one can of lite coconut milk,
  • vegetable broth,
  • curry, cumin, cayenne, and a little salt and pepper.
  • You will also use your microwave oven to speed up the roasting process, as well as a blender and mixer.
  • I use a non-stick stainless steel medium/large cooking pot.

Pin now to save for later:Coconut Curry Butternut Squash Soup Pin

Butternut Squash Soup is Calling to Me!

It has been seriously cold in Southern California this year (cue the hate mail from the midwest lol). But really nothing is worse on a cold day than cold inhospitable food.  One afternoon, sitting by my fire, I realized that I had a couple of butternut squash in my fridge and that they had been sitting there for…um…almost too long!

I dislike wasting food and so started to work on a creative way to use them.  They had probably been sitting in my fridge a good long time because I hate peeling and cubing butternut squash!  Does anyone really enjoy this?  Luckily I had the other necessary ingredients on-hand and my creamy flavorful butternut squash soup was born! Yay!coconut curry butternut squash in a bowl

Looking for a fun “adult” way to use coconut cream?  Try my recipe for Boozy Vegan Shamrock Shakes! Seasonal, but fun:)

Tips and Tricks for Making the Perfect Coconut Curry Butternut Squash Soup:

  • Follow all directions for success!
  • Cut down on roasting time by microwaving the butternut squash first for 10 minutes.  Then let it sit for another 10 minutes.  Cut off the stem end then cut in half.  I scoop out seeds at this point before roasting.
butternut squash soup in the microwave
Speed up the cooking process by starting your squash off in the microwave.
  • Put all four halves in a baking pan lined with an inch of water on the bottom.  Cover tightly with foil and cook at 380° for about 30-40 minutes or until it’s soft inside.
  • Once the cooked squash is cool enough to handle, it’s easy to peel and/or scoop out the insides.

    butternut squash soup scraped out
    Once the squash has cooled enough to handle, use a fork  to hold and then scoop out the insides.
  • You’ll need about six cups of squash loosely packed.  It will blend down to about four cups.
  • I make a puree with the squash and coconut milk in my blender.  Use a hand mixer if that is what you have.
  • Use canned lite coconut milk.  The full-fat coconut milk is almost too creamy and I prefer to leave the extra fat and calories behind.

    lite coconut milk
    Use the canned Lite Coconut milk.
  • While the squash is cooking, you can sauté the onions, apple, and carrots till quite softened.  I do not use oil in the recipe to sauté.
  • Line the soup pan with about a cup of vegetable broth.  Watch the pan carefully to make sure the broth doesn’t dry out and the ingredients don’t stick.
  • I don’t find it necessary to peel my carrots as long as there aren’t any strange spots that need to be cut or peeled away. I just thoroughly wash and scrub the carrots.
  • Do not peel the apple. Dice the onion, carrots and apple.
  • Add the seasonings as you are sautéing.
  • After you add in the coconut butternut squash puree, add in about a cup of broth to make it as thin as you would like.
  • I use a hand blender to further blend in the onions and apples. I’m okay with a few chunks – it adds to the dimension and texture to the soup. Salt and pepper and that’s it!mixing butternut squash soup with a hand blender.

Some Items I Found Helpful in Making the Coconut Curry Butternut Squash Soup Recipe:

*Affiliate Links*  I am an Amazon Affiliate.  This means that clicking on and purchasing through one of these links might earn Veggie Fun Kitchen compensation at no additional cost to you.

Coconut Curry Butternut Squash Recipe:

Make this recipe for a comforting creamy delicious soup on a cold winter day.  It’s also great for meal prep.  Add in some croutons or serve with a nice crusty warm bread. Yum!  Coconut curry butternut squash soup

Thanks for being a part of Veggie Fun Kitchen!  If you like this recipe, then please give it five stars.  I would appreciate:)

coconut curry butternut squash soup

Coconut Curry Butternut Squash Soup

This plant-based coconut curry butternut squash soup is oil-free and dairy free. It is rich, satisfying and delicious.  Use whole butternut squash, lite coconut milk, onions, carrots, and an apple.  Curry, cumin, and cayenne give this soup a spicy subtle flavor.
Print Pin Rate
Course: Main Course, Side Dish, Soup
Cuisine: American
Keyword: Coconut Curry Butternut Squash Soup
Prep Time: 10 minutes
Cook Time: 50 minutes
cooling time: 20 minutes
Total Time: 1 hour
Servings: 4
Calories: 305kcal
Author: Cindy Rainey

Ingredients

  • 2 butternut squash
  • 2 cups vegetable broth divided - add more if necessary
  • 1 yellow onion
  • 1 Granny Smith apple no need to peel
  • 2 carrots no need to peel
  • 1/2 teaspoon curry powder use more to taste
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon cayenne pepper use less to taste
  • 1 teaspoon salt
  • 13.5 ounce can lite coconut milk
  • salt and pepper to taste

Instructions

  • Wash and microwave the butternut squashes for ten minutes. Let sit 10 minutes till just cool enough to handle.
  • Cut the stem ends off and cut in half.  Scoop out the seeds.
    butternut squash end cut off
  • Place all four halves in a large baking dish. Pour about an inch of water in the bottom and cover tightly with foil. Cook at 380° for about 30-40 minutes or until soft. Since this was precooked in the microwave and microwave times do vary, your cooking time in the oven might also vary.  Make sure it is soft enough to scoop. Let sit to cool.
  • While the butternut squash is cooking and cooling, dice the onion, carrots, and apple.  There is no need to peel the carrots or apples.  
  • Line the medium-sized soup pan with about 1 cup of vegetable broth.  Sauté the onion, carrots, and apple until softened.  About 7 minutes. Watch your pan so that the broth does not dry up and ingredients stick.
  • Add in the curry powder, cumin, cayenne, and salt with the vegetable/apple mixture is sautéing.  I love curry and 1/2 teaspoon is not enough for me. I have found though, that not everyone agrees. So start with 1/2 teaspoon and add more at the end for your personal taste. 
  • After the vegetables/apple have softened.  Turn off heat and set aside while you make the butternut squash puree.
  • Scoop out about 6 cups, of cooked butternut squash, loosely packed.  Add to blender and then pour lite coconut milk on top.  Blend until well pureed.
  • Add to veggie mixture in the pan. Add in another cup of broth.  Depending on how much moisture was in the butternut squash, you might want to add in more or less. 
  • Heat through.  Using a hand mixture, blend until most of the chunk are gone. It's okay to leave a few though and adds to a more interesting soup texture. If you do not have a hand blender, then use a traditional blender and process/blend in batches.
  • Add in salt and pepper to taste. Top with croutons or serve with warm bread if desired.

Nutrition

Calories: 305kcal | Carbohydrates: 60g | Protein: 4g | Fat: 7g | Saturated Fat: 6g | Sodium: 1169mg | Potassium: 1518mg | Fiber: 10g | Sugar: 16g | Vitamin A: 905.7% | Vitamin C: 102.6% | Calcium: 20.3% | Iron: 17.9%

Easy Hearty Vegan Spaghetti

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Just look at this rich hearty sauce!  Totally vegan and totally plant-based – no fake vegan meats involved in this recipe!  This easy vegan spaghetti has a rich sauce that is satisfying and throws together super quick and easy because it uses jarred pasta sauce, steamed lentils (you can buy them that way!), and frozen riced vegetables.  Cook it up and pour it on!

Vegan spaghetti sauce in pan with spoon
Just look at the rich hearty sauce!

Top it off with my Vegan Cashew Parmesan cheese and you’ve got a rich and tasty vegan meal that tastes like mamma used to make:)

Looking for some more kid-friendly easy recipe ideas? Try my Mini Calzone Pizza Dippers  or Vegan Street Tacos. Both kid-approved and both easy enough that the kids can participate in the making!

A Few Simple Ingredients

ingredients for vegan spaghetti including pasta, riced vegetables, lentils, and sauce

When I say this recipe is easy, I mean it!  If you can find steamed lentils, riced vegetables, and jarred marinara sauce; you’ve got yourself some SAUCE!  And I promise – you won’t need to chop a single vegetable either.

I have not always been able to find steamed lentils. It’s really no problem though because lentils are super easy to make.  Just follow the package directions for 2 cups COOKED lentils.  Lentils require no soaking and honestly, the water measurement doesn’t have to be perfect.  Just watch to make sure the water level is always about the lentils.

I use my favorite jarred pasta sauce for this recipe. If you are trying to eat totally oil free, you will probably have to make your own.  I have a plant-based homemade pasta sauce that is easy enough to make (but more involved than opening a jar!) You will need to double it for this recipe.  For convenience sake, I usually close my eyes to the tiny bit of oil that comes in my commercially prepared sauce. Do read the ingredient label though and make sure it meets your nutritional restrictions.

vegan spaghetti sauce in pan
You can just throw it in and let it simmer.

 

 

I do have one secret ingredient:  Add a little (affiliate link)  liquid aminos.  It really adds to an authentic umami taste!

This is a great recipe for meal prep and is a family favorite at my house.  It makes six servings you can eat now or heat later.

Easy Vegan Spaghetti in meal prep containers
Six hearty easy vegan spaghetti meals ready to go!

Save it now or pin for later:easy vegan spaghetti pin

Things You Might Find Useful Making this recipe for Easy Hearty Spaghetti (Affiliate Links)

easy vegan Spaghetti on a plate

Easy Vegan Spaghetti

A rich and hearty sauce tops your favorite pasta. This easy vegan spaghetti uses steamed lentils, riced vegetables, and jarred marinara sauce. It's great to eat now or to portion out for meal prep.
5 from 1 vote
Print Pin Rate
Course: Main Course
Cuisine: American, Italian
Keyword: easy vegan spaghetti
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Servings: 6
Calories: 278kcal
Author: Cindy Rainey

Ingredients

  • 12 ounces spaghetti
  • 2 24 ounce jars marinara sauce
  • 2 cups brown lentils steamed/cooked
  • 12 ounces riced vegetables
  • 1 Tablespoon liquid aminos

Instructions

  • Cook spaghetti according to package directions 
  • While water is boiling and spaghetti is cooking, add cooked lentils, riced vegetables, 2 jars of marinara sauce and liquid aminos to a separate large saucepan.  Simmer 
  • Drain the pasta and add to the sauce.  Top with vegan parmesan cheese if desired.

Notes

If you are unable to find cooked/steamed lentils, cook ahead of time so they will be ready to add to the sauce mixture and simmer. 

Nutrition

Calories: 278kcal | Carbohydrates: 49g | Protein: 19g | Fat: 1g | Sodium: 329mg | Potassium: 919mg | Fiber: 22g | Sugar: 4g | Vitamin A: 63% | Vitamin C: 15.4% | Calcium: 5.7% | Iron: 33%

Lasagna with Cashew Bechamel (Vegan)

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This Lasagna with Cashew Bechamel (Vegan)  is comfort food at its finest!  This dish is what we always cook for homecomings and special occasions in my home. The recipe is somewhat labor intensive but well worth the effort for its flavorful, creamy, saucy, plant-based goodness. The lasagna is oil-free (depending on the sauce you use),  though it does contain healthy fat with the raw cashews.  I do take a few short-cuts in the recipe with the use of jarred marinara sauce and oven ready lasagna noodles.

*Affiliate links.  This post will contain Amazon affiliate links. Clicking on and purchasing through these links may earn Veggie Fun Kitchen compensation at no additional cost to you. 

FIRST THINGS FIRST:

Vegan Cashew Parmasean Cheese

 

You’ve got to have a vegan parmesan cheese of some type. Either buy one, make your favorite, or you can make mine.  You will want to make it while your blender is dry, otherwise, you’ll have more of a cashew/parmesan paste.  Ummmm not so great.  Click here for my Vegan Parmesan Cheese recipe made with cashews, nutritional yeast, and seasonings – or use one of your own.

 

GETTING STARTED:

Since this recipe can be a bit labor intensive, it’s best to do it in stages.

Spinach draining
Use frozen, chopped spinach but thaw and drain it well.

 

Getting started before you get started…

Thaw and drain the frozen chopped spinach.  I drain over cheesecloth if I have it or a paper towel AND a colander of some sort. After a bit, change out the paper towel and press the thawed spinach into the paper towel until it is as well drained as possible.

Cashews soaking in cup of water
Soak your raw cashews for in water for at least 15 minutes. Drain water before using.

Start to soak the raw cashews in water.  (After the cashews are done soaking, discard the water; never use the soaking water in your recipe.)  If you can only find roasted cashews, you will need to soak for a couple of hours and then rinse well.  For this recipe, it really is worth it to find raw cashews.  These are a some I’ve purchased and used through amazon.com. Raw cashews are a staple in my vegan kitchen.  I use them ALL THE TIME! (Affiliate links)

Now get ready to chop the vegetables!

THE VEGETABLE MIXTURE:

vegetables sautéing for vegan lasagnaChop all of the vegetables into very small pieces so they are ready to sauté. Keep the onion separate as you will begin to sauté that first.  Just as a reminder, your thawed spinach should be draining.  Line a sauté pan with a little veggie broth and add the onion. We don’t use oil to sauté in this recipe. Vegetable broth will do just fine!  Sauté for about three minutes until the onion has begun to soften. Add the remainder of the chopped vegetables, including the garlic.  Stir around for about 5 minutes or until the vegetables have softened. Do watch your pan though, so that the vegetable broth doesn’t dry up and the pan begin to stick.  Add more vegetable broth if necessary. Add in the seasonings, and drained spinach. Stir around a bit and then set aside.

BECHAMEL SAUCE:

Bechamel sauce in blender for vegan lasagna
Blend the cashews, flour, plant milk, nutritional yeast, and seasonings together for the bechamel sauce.

By now the cashews should have soaked enough. Make sure to drain them before putting them in the high-speed blender (affiliate link).     Add in the vegetable broth, flour, white miso paste and nutritional yeast (affiliate links).  Blend on high speed for about 3 minutes or until creamy and smooth.  Pour into a medium saucepan. Add in the unsweetened plant milk (I have used both plain unsweetened almond and cashew milk). Cook on medium heat till thick and bubbly.  About 7-10 minutes, stirring the entire time to keep from scorching.  Remove from heat and stir in the salt and nutmeg.  Set aside.

Bechamel Sauce cooking for vegan lasagna
Stir until thickened and bubbly.

PUTTING IT ALL TOGETHER:

This recipe uses two 24 ounce jars of Marinara Sauce.  Read your labels and make sure to buy a brand that fits in with your eating ethics.  It’s hard to find an oil free brand.  I have a pasta sauce recipe you can make if you prefer, but you will probably need to double it.

layering vegan lasagna
Do follow the exact order in the recipe card to layer and assemble the lasagna.

So that you don’t need to boil the noodles, this recipe also calls for oven-ready lasagna noodles.  This means that you can just use the lasagna pasta strips in the recipe without boiling first.  If you forget and accidentally buy the regular lasagna, only par-boil and layer them in the pan half cooked.  Do follow the directions in the recipe for layering the lasagna.  You will be using an 11×15″ pan to assemble and bake.

oven pull checking on vegan lasagna
I use this little oven pull to pull out the rack and add the toppings.

 

 

Cook covered in 375° oven for 35 minutes, take off the foil and sprinkle with your choice of parmesan cheese OR nutritional yeast.

 

 

 

 

Take the lasagna out and let sit for 20 minutes before cutting into it.

vegan lasagna in pan with piece cut out

Serve with a green salad and some yummy Italian bread!  So good!

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Vegan Lasagna with béchamel

Lasagna with Cashew Bechamel (Vegan)

This vegan lasagna with cashew bechamel is dairy free and can be oil-free.  It is loaded with vegetables and flavor.  The bechamel is made with raw cashews and plant milk and is so creamy and smooth.
5 from 1 vote
Print Pin Rate
Course: Main Course
Cuisine: Italian
Keyword: vegan lasagna cashew bechamel
Prep Time: 30 minutes
Cook Time: 45 minutes
resting time: 20 minutes
Total Time: 1 hour 15 minutes
Servings: 8
Calories: 299kcal
Author: Cindy Rainey

Ingredients

VEGTABLE FILLING

  • 10 ounces frozen chopped spinach thawed and drained
  • 1/2 cup vegetable broth to coat the pan, add more if necessary
  • 1 onion chopped
  • 4 cloves garlic chopped
  • 1 cup button mushrooms finely chopped
  • 2 medium carrots diced - about 1 cup
  • 2 medium zucchini diced - about 2 cups
  • 1 teaspoon Italian seasoning
  • 1 teaspoon salt
  • pepper to taste

BECHAMEL SAUCE

  • 1 cup raw cashews soaked
  • 2 cups vegetable stock
  • 1 cup white flour
  • 1/4 cup nutritional yeast
  • 2 teaspoons white miso paste
  • 4 cups unsweetened plant milk soy, almond, cashew
  • 1/4 teaspoon nutmeg
  • 1 teaspoon sea salt

ASSEMBLY AND COOKING

Instructions

BEFORE STARTING

  • Preheat your oven to 375°
  • Thaw and drain frozen chopped spinach.
  • Soak cashews in water for at least 15 minutes.
  • Make or purchase parmesan cheese (can sub in nutritional yeast).

VEGETABLE FILLING

  • Dice all vegetables and set aside. The onion should be kept separately as it is going to start sautéing first.
  • Line a sauté pan with vegetable broth. Add in onion and sauté for about three minutes or until it just begins to soften.
  • Add in all other vegetables except for the spinach.  Watch your pan so that it does not stick.  Add more vegetable broth if necessary.  Continue sautéing till all vegetables have softened - about 3-5 minutes.
  • Add in thawed and drained spinach, Italian seasoning, salt and pepper.  Stir to combine and set aside.

BECHAMEL SAUCE

  • Drain and add the soaked raw cashews to a high-speed blender.  Add in the vegetable broth, flour, white miso, and nutritional yeast.  Blend on high speed for 3-5 minutes or until creamy and smooth. 
  • Pour in the cashew/broth/flour mixture into a medium saucepan.  Add in unsweetened plant milk of your choice.  I like either almond or cashew milk.
  • Cook on medium/high heat, stirring constantly so that the bottom doesn't stick until thick and bubbly.  
  • Stir in nutmeg and salt.  Set aside.

PUTTING IT ALL TOGETHER!

  • Layer the lasagna in an 11x15" pan.  
    You will be dividing the ingredients in the following way:
    -Divide the marinara sauce into four
    -Divide the Bechamel into four
    -Divide the vegetable mixture into two
    -Divide the lasagna noodles into three (when you layer the noodles, you might need to break some to fit.)

THE ACTUAL ASSEMBLY - Assemble in the Following Order

  •  1/4 marinara sauce on the bottom of the pan - spread evenly
  • 1/4 bechamel sauce - spread evenly
  • 1/3 lasagna noodles - break if necessary to fit
  • 1/4 marinara sauce - spread evenly
  • 1/2 of the vegetable mixture
  • 1/4 bechamel sauce - spread evenly
  • 1/3 lasagna noodles - break if necessary
  • 1/4 marinara sauce - spread evenly
  • remaining vegetables (1/2)
  • 1/4 Bechamel Sauce - spread evenly
  • remaining lasagna noodles
  • remaining marinara sauce (1/4)
  • remaining bechamel sauce - spread evenly,
    The marinara and bechamel sauce will naturally mix together some. That's okay:)

FINISHING

  • Cover with foil and cook in a 375° oven for 35 minutes.  Pull it out and check to see if the lasagna noodles are tender.  Put back in for 5 more minutes if necessary.
  • Remove cover and sprinkle parmesan cheese (vegan) or nutritional yeast on top.  Return to oven and let cook for 10 minutes more, uncovered.
  • Remove from oven and let sit for about 20 minutes before cutting.  Serve with a green salad and Italian bread.

Notes

This recipe includes nuts (cashews). You MUST disclose this to anybody eating this recipe as lasagna typically does not contain nuts.

Nutrition

Calories: 299kcal | Carbohydrates: 40g | Protein: 13g | Fat: 10g | Saturated Fat: 1g | Sodium: 1023mg | Potassium: 753mg | Fiber: 4g | Sugar: 5g | Vitamin A: 127.5% | Vitamin C: 25.9% | Calcium: 22% | Iron: 24.5%

The Best Vegan Mac and Cheese (Instant Pot)

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Would it be presumptuous to say this is the best vegan mac and cheese?  I don’t think so.  I have tried all the commercial brands. They are…okay.  Usually loaded with oil and come with a bit of a chemical aftertaste.  This mac and cheese is plant-based.  The cheese sauce is made in the Instant Pot and is literally made of vegetables, cashews, and seasonings.  Depending on the type of pasta you choose to use, you could have a vegan mac and cheese that is actually good for you! It is processed-oil free (but not fat free because of the cashews.)

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*Affiliate links: This post contains Amazon affiliate links.  This means that I will link to a product you can purchase on amazon.com if you choose. If you click on and purchase through these links, Veggie Fun Kitchen might earn compensation at no additional cost to you.

This recipe was inspired by my Vegan Chili Cheese Sauce.  I got home one Sunday, after a weekend away, and found that my daughter had tweaked the Chili Cheese Sauce recipe a little to make a vegan mac and cheese sauce.  Of course! Why didn’t I think about that before? And it was perfect…almost.  I tweaked a little further and came up with a delicious, creamy, cheesy, sauce that works great with small shaped pasta…like mac and cheese!  Only this one is plant-based! Entirely!

What You Will Need

Vegetables and cashews for vegan cheese sauce
These are all the ingredients you will be cooking in the Instant Pot. So good for you right?!?

Ingredients for vegan cheese sauce
And these are the ingredients you’ll be adding to your high-speed blender along with the cooked vegetables. Nothing unhealthy here!

Tips and Tricks for Making the Mac and Cheese Sauce in the Instant Pot:

  • You start with making your cheese sauce BUT if you are a skilled enough cook, you can also be boiling your water and cooking your pasta at the same time.  Use any small shape pasta that makes you happy.  For this recipe, I chose a medium shell pasta.  There are so many varieties, made of so many different ingredients.  Just read your label to make sure it complies with your standards. You will be cooking 12 ounces of pasta.

THE CHEESE SAUCE

  • This “cheese” sauce is developed for the Instant Pot (affiliate link). I promise I ‘ll have a stove-top version soon. Start by “rough cutting the vegetables. You don’t need to peel and you don’t need to chop perfectly because you will be blending in a high-speed blender (affiliate link) after they cook.
chunks of carrots, potatoes, peppers for vegan cheese sauce
Cut vegetables into chunks. They will be blended so no need to be perfect.
  • Some recipes for this type of cheese sauce call for weighing your vegetables.  I haven’t found that is necessary.  This recipe calls for three gold potatoes. This will be approximately four cups.  If you are using extra small potatoes, just make sure you measure and have a generous four cups.
four cups of potatoes
Three largish gold potatoes will yield about 4 cups. No need to peel.
  • There is no need to soak the raw cashews (affiliate link) because the pressure cooker does a great job of softening the cashews for you.  If, however,  you are using roasted cashews, do soak for a couple of hours and drain and rinse well.
  • Add all vegetables, including the garlic to the Instant Pot. You do not need to chop your garlic either.
  • I use chopped garlic I buy in bulk though, and so I estimate 1 teaspoon per clove.
  • Add the water and close your lid, making sure the vent is also closed.  Using manual, set for 5 minutes on high; it will take a little while to come to pressure. You will know it’s at pressure when the minutes start counting down
Instant Pot set to 5 minutes
On manual mode, set the Instant Pot for 5 minutes high pressure. Do a quick release when done.
  • When the timer goes off, do a quick release.  I usually use a long spatula or spoon to open the vent…because hot steam!  Let the vegetables cool for a few minutes because they will be hot!  You can fiddle with your pasta or the seasonings in the meantime.

THE SEASONINGS

  • While the vegetables are cooking in the Instant Pot, go ahead and get the seasonings together.  I portion them out into a small bowl, if I have time, in order to make the finishing/blending process go quicker.  The seasonings we use are what really give this a cheesy tangy flavor.
  • The number one ingredient you should have in your vegan kitchen is nutritional yeast.  This is different from brewer’s or baker’s yeast and you absolutely cannot substitute either of those.  Here are some various nutritional yeasts I’ve used (affiliate links). Sometimes you have to experiment to see which flavor works best for you. Trader Joe’s also has a good one.

(Affiliate Links)

  • Another important ingredient you will use is White Miso Paste (affiliate link). Miso paste is also an important ingredient you will use time and time again in a vegan kitchen. You only use a little at a time but it keeps well in the refrigerator.  This is really hard to find in the grocery store.  I understand you can find it in Asian markets.  I get mine on amazon.com.
  • Apple cider vinegar is another must-have for your vegan kitchen.  I use the unfiltered kind with the “mother”. You can usually find this brand at the grocery store.
  • You will also use mustard powder (super important), garlic powder, turmeric powder, garlic powder, and chili powder.

BLENDING IT ALL TOGETHER

  • Carefully (because it will be hot) transfer the vegetables, cashews, and water from the Instant Pot to a high-speed blender.  I use a measuring cup to scoop them out and a handy little silicone mitt to lift my pot and pour the last bit of the water into the blender.
Silicone mitts grabbing instant pot
These silicone mitts can grab ahold of the hot Instant Pot
  • Add all other ingredients.  Blend at high speed for 3-5 minutes or until everything is creamy and smooth. (You might be tempted to double this recipe but don’t.  Even if you have the largest 8qt pressure cooker, which could probably handle the doubling, your blender cannot.  You simply can’t blend this one in batches.)  Immediately pour over the pasta and enjoy!  I like to top with paprika, chives, and a little sea salt.
  • Depending on the pasta you use, you are going to have extra cheese sauce.  Don’t be mad at this but consider it a gift! I put the extra into a little container and keep it in the fridge up to a week.  I pour liberally on vegetables and potatoes.  It’s healthy so why not? It can also be used for a dip for chips.  Yum!
vegan Cheese sauce on potatoes and vegetables.
Enjoy the leftover cheese sauce on potatoes or vegetables. Remember, it isn’t really cheese, and so nothing unhealthy here!

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Other useful items (affiliate links)

vegan mac and cheese

The Best Vegan Mac and Cheese

The sauce for this Mac and Cheese is entirely plant-based.  It is oil-free and made with vegetables, raw cashews, and seasoning. Make it using a pressure cooker and high-speed blender.  It is creamy, rich and cheesy, and healthy too!
Print Pin Rate
Course: Main Course
Cuisine: American
Keyword: vegan mac and cheese
Prep Time: 20 minutes
Cook Time: 5 minutes
coming to pressure: 10 minutes
Total Time: 25 minutes
Servings: 6
Calories: 416kcal
Author: Cindy Rainey

Ingredients

  • 12 ounces dry pasta small shape like elbow or shells

Goes in the Instant Pot

  • 1/2 orange bell pepper seeded and roughly chopped
  • 1 small onion roughly chopped
  • 1 medium carrot roughly chopped
  • 3 large gold potatoes roughly chopped, about four cups
  • 1 clove garlic no need to chop
  • 1 cup raw cashews
  • 1 1/4 cup water

Goes in the Blender (The Seasonings)

  • 1 teaspoon salt
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon turmeric powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon paprika
  • 1/2 teaspoon dry mustard
  • 1/4 teaspoon ground pepper
  • 1/8 teaspoon cayenne pepper
  • 1/2 cup nutritional yeast
  • 1 Tablespoon apple cider vinegar
  • 2 Tablespoons white miso paste

Instructions

  • Follow package directions to cook 12 ounces of pasta.  You can do this while you are making your cheese sauce, or you can do after if you prefer.  If you do it before or during, drain and set aside.  This is an oil-free dish; but if you cook your pasta ahead of time, you might need to add a little oil to keep it from sticking. 

Goes in the Instant Pot

  • Rough cut your vegetables.  No need to peel.  Add to the pressure cooker.
  • Add raw cashews and water. 
  • Close the lid, making sure the vent is closed, and set on manual for 5 minutes on high.  Do a quick release when finished cooking.

The Seasonings and High Speed Blender

  • While the vegetables and cashews are cooking, get the seasonings together.  I like to add them all to a small bowl so that I can just dump when I'm done. 
  • After the vegetables/cashews have cooked and have cooled slightly, transfer to high-speeded blender - along with the water they cooked in.
  • Add all seasonings.  
  • Blend on high speed for 3-5 minutes or until creamy and smooth.
  • Pour on top of and mix into cooked pasta.  Season with extra salt and pepper to taste.  I also like to add paprika, chives, Maldon Sea Salt, and Parsley on top.
  • Save any left over cheese in an airtight container in the fridge up to a week.  Use on vegetables, potatoes, or chips.  YUM!

Notes

You MUST disclose to anyone you serve this recipe to that it contains nuts.  Nuts are not normally found in cheese sauce or mac and cheese and so it is important to disclose.

Nutrition

Calories: 416kcal | Carbohydrates: 64g | Protein: 16g | Fat: 11g | Saturated Fat: 1g | Sodium: 620mg | Potassium: 742mg | Fiber: 6g | Sugar: 4g | Vitamin A: 9.8% | Vitamin C: 28.3% | Calcium: 5.1% | Iron: 30.2%

 

African Peanut Stew (Plant-Based) – Instant Pot

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Wholesome and spicy, with all the good Morrocan flavors.  This African Peanut Stew is made in a pressure cooker – I used my Instant Pot.  It is oil-free, vegan, and full of flavor!  The African Peanut Stew is made with wholesome vegetables such as sweet potatoes, carrots, onions, peppers, and canned tomatoes.  Add in some spices, and creamy peanut butter and you’ve got a rich, flavorful stew.

african peanut stew in white bowl

 

I first found an African Peanut Stew recipe on the Clean Food Dirty Girl Website.  If you haven’t visited that site, you should.  Lot’s of wisdom there…and crazy delicious food!  I tweaked the recipe for my family’s taste and for the Instant Pot too:) I hope you enjoy!

If you like this recipe try my Creamy Vegetable Pasta Soup (Instant Pot), my Best Vegan Mac and Cheese, or my  Veggie Lentil Soup – all made in the Instant Pot!

GETTING STARTED:

  • Start by measuring out and mixing the spices and set aside so they will be ready to go. Please note, the recipe calls for 1/4-1/2 teaspoon ground cayenne pepper.  Unless you know for sure that you like it hot, start with 1/4 teaspoon.  You can always add in more after it cooks.
spiced for African Peanut Stew
Aren’t these spices beautiful! Go ahead and mix them up now!
  • Next, cut the onion and the carrots into bite-sized pieces.
  • Put the cut onion and carrots in the Instant Pot (or another pressure cooker) along with some vegetable broth and select the sauté function to get the cooking process started.
  • If your pressure cooker does not have a sauté function, you will want to do it on the stove top.  This ensures that you won’t have crunchy veggies. Watch the bottom of the pan and add a little more vegetable broth if it starts to burn.  If the bottom of your pan has any burn or scorch, it may not come to pressure.

THE REST OF THE VEGETABLES AND SEASONINGS

  • While the onions and carrots are sautéing, you can prepare the bell pepper and sweet potatoes. Don’t let the onion/carrot mixture cook for more than five minutes though.  If you are taking longer than that to cut the other vegetables, turn off the Instant Pot.
peeled sweet potato for African Peanut Stew
Roughly peel your sweet potato.
sweet potato cut for African Peanut Stew
Cut the sweet potato into slices, then strips, and dice.
  • Add in the cut sweet potatoes, bell pepper, minced garlic, and ginger.  One short-cut I almost always take is to use jarred/packaged already minced garlic and ginger.  Especially ginger – it’s just freakishly hard to peel and mince properly.
garlic and ginger for African Peanut Stew
Use jarred ginger and garlic for ease of preparation.
  • Continue with adding the spices, and crushed tomatoes and stir around to mix well.

Finally the Star of the Show: The Peanut Butter!

natural peanut butter
Use a natural peanut butter that is oil-free and sugar-free.

This is called African PEANUT Stew for a reason – it’s full of peanut-y goodness.  Because I don’t want to use added processed oils, I use peanut butter that is basically peanuts and a little sea salt. (Note – this recipe does indeed contain fat, the peanuts.  This is a natural fat and not an added processed oil that you can get with most peanut butter.)

Measuring out peanut butter can be messy – plus, when some is left in the measuring cup, I’m never sure I’m getting it all. Here is a trick my mamma taught me. You can measure peanut butter easily and with less mess by using the displacement method. First, get a liquid measuring cup and fill it with 1 cup of liquid. I prefer to use the broth that will be going into my soup, but you can use water. Next, scoop out the peanut butter and put in the measuring cup until the liquid level measures 1 ¾ cup. Voila! Pour that into your soup (or just the peanut butter if you used water) and smile about not having to clean sticky peanut butter out of a measuring cup.

Plop the peanut butter in the broth. It can be an easy way to measure it out.
Measure out the broth first, then add peanut butter till it measures up to the total for both.
Melted peanut butter in broth.
Microwave the peanut butter along with some of the broth so that it melts and mixes in easier.

For this recipe, we will be microwaving the peanut butter along with some of the broth and mix well so that it easily pours over the other ingredients already in the Instant Pot.  Finish adding all broth/peanut butter.

PRESSURE COOKING THE AFRICAN PEANUT STEW

Honestly, I have never used a pressure cooker other than (affiliate link) the Instant Pot.  Why would I? I have my Instant Pot and love it so!  It is multi-functional and produces consistent results Since I have never used another brand, I will assume you know how to use yours.  The following directions are for the Instant Pot 6qt.  You could use the 8 qt without problems.  (If you have a 3qt you might need to do an ingredient adjustment.  Read your owner’s manual and do not fill to full capacity or it won’t come to pressure.)

Instant Pot set for 10 minutes for African Peanut Stew

 

Close the lid, making sure the vent is closed.  Use the manual mode and set the timer for 10 minutes.  It will take some time to come to pressure. Once it is finished and the timer goes off, do a natural release for 20 minutes.  If it hasn’t finished releasing pressure by then, give it a little help by carefully opening the vent to finish releasing the pressure.

 

 

Open the lid and add in 5 ounces of fresh baby spinach. Give it a stir and the spinach will wilt.african peanut stew with spinach in instant pot

Put the peanuts in a baggie and crush with a rolling pin. You will still want some big nutty chunks so the rolling pin method is perfect!

 

 

 

I like to top off this flavorful African Peanut Stew with some crushed peanuts for good measure! Use a rolling pin, it’s easier that way

rolling pin crushing peanuts

 

This African Peanut Stew is perfect for meal prep.  I like to add in the nuts at the last minute though and so portion them into little containers. 

african peanut sew meal prep
All meal-prepped and ready to go. I like to keep my peanuts n a separate little container so that they will retain their crunch.

 

 

 

 

I took my African Peanut Stew to a work pot luck the other day.  You MUST MUST MUST disclose that this recipe contains peanuts!  I think I did a pretty good job of it:

African Peanut Soup
Always inform people you share with that this recipe contains peanuts.
african peanut soup

African Peanut Stew - Instant Pot (Vegan)

This African Peanut Stew is made in the Instant Pot Pressure Cooker.  It is plant-based and is processed-oil free.  It uses sweet potatoes, carrots, onions,  and bell pepper.  The recipe includes Moroccan spices and creamy peanut butter.
4.63 from 8 votes
Print Pin Rate
Course: Main Course
Cuisine: American
Keyword: Vegan African Peanut Stew Instant Pot
Prep Time: 10 minutes
Cook Time: 10 minutes
Natural Release: 20 minutes
Total Time: 40 minutes
Servings: 6
Calories: 225kcal
Author: Cindy Rainey

Ingredients

Spices

  • 1/2 teaspoon ground cinnamon
  • 1 1/2 teaspoon ground cumin
  • 1/8 teaspoon allspice
  • 1/4 -1/2 teaspoon cayenne pepper depending on taste -
  • 1/4 teaspoon black ground pepper
  • 1 teaspoon salt

All Other Ingredients

  • 1 medium yellow onion diced
  • 2 carrots diced
  • 1 red bell pepper about 1 cup
  • 2 sweet potatoes peeled and cut into bite-sized pieces
  • 1 Tablespoon minced garlic
  • 2 teaspoons minced ginger peel or used prepared
  • 28 ounces crushed tomatoes canned
  • 1/2 teaspoon pure maple syrup
  • 3/4 cup peanut butter natural and creamy
  • 2 1/2 cup vegetable broth more to sauté onions and carrots
  • 5 ounces fresh baby spinach
  • 3/4 cup chopped peanuts for garnish

Instructions

  • Mix together spices and set aside.
  • Cut onion and carrots into bite-sized pieces.
  • Line the Instant Pot with a small amount of vegetable broth and sauté onions and carrots until they begin to soften - no more than 5 minutes.  Watch the bottom of the pan and add more broth so that it doesn't stick.  Turn off the pot.
  • While you are sautéing the onions and carrots, cut the other vegetables into bite-sized pieces.
  • Add the other vegetables, along with the garlic, ginger and spices and stir till well mixed and coated. 
  • Add can of tomatoes as well as the maple syrup, stirring to mix well.
  • Melt the peanut butter along with about half of the vegetable broth in the microwave for about 2 minutes.  Stir together and pour on top of the mixture along with the remaining vegetable broth.
  • Close lid and make sure the vent is closed.
  • Use the manual mode and set to 10 minutes high pressure.  It will take a while to come to pressure but will start counting down once it has. 
  • Once the timer has counted down, do a "natural release" and allow the instant pot to sit for about 20 minutes.  After 20 minutes if the pressure has not released, you may finish releasing by carefully opening the vent with an implement of some sort. 

  • Open the lid and stir in the 5 ounces of washed baby spinach.  Top with crushed peanuts if desired. 

Notes

  1. You must disclose to anyone you serve this recipe to that it contains peanuts!
  2. Unless you know you like it spicy, start with 1/4 teaspoon cayenne.  After it has cooked, you can always add in a little more. 

Nutrition

Calories: 225kcal | Carbohydrates: 30g | Protein: 9g | Fat: 9g | Saturated Fat: 1g | Sodium: 1092mg | Potassium: 957mg | Fiber: 7g | Sugar: 11g | Vitamin A: 258.9% | Vitamin C: 58.6% | Calcium: 11.9% | Iron: 19.9%

african peanut soup

Salsa Verde Mexican Casserole – Vegan

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This  Salsa Verde Mexican Casserole is vegan and easy to make.  It is full of fresh vegetables, is dairy free, and does not use added oils (except what you will find in the tortillas and if you choose to add vegan butter to the potatoes.   It is super easy to throw together because you use frozen mixed vegetables, jarred salsa verde, boxed mashed potatoes, and canned beans. The only vegetable you will have to cut is your zucchini of choice (I used Mexican Gray Squash).

*Affiliate links – This post will contain Amazon affiliate links.  If you scroll through you will see products I used that you can purchase on amazon.com. If you click on and purchase through one of these links, Veggie Fun Kitchen might receive compensation at no extra cost to you. 

FOR THE VEGETABLE LAYER:

Start by cutting the zucchini into small bite-sized pieces.  My favorite type of zucchini is the Mexican Gray squash.  I like the flavor and the texture when it cooks up.  Give it a try if you haven’t!

zucchini diced for Mexican Casserole
Cut your pieces about the size of a dice or smaller.

Vegetables sautéing for Mexican Casserole

 

 

Line the sauté pan with enough vegetable broth to cover the bottom.  We don’t need to cook with added oils! Just watch your pan so that it doesn’t dry up and begin to stick.  Add a little more broth if necessary.  Sauté for about 3 minutes or until the zucchini begins to soften.

 

 

Add in the mixed frozen vegetables, and chili beans. Do not drain the chili beans.  You will want that yummy flavored chili sauce!

Frozen mixed vegetables for Mexican Casserole
Use 16 ounces of frozen mixed vegetables
Chili beans for Mexican Casserole
Make sure to use the chili beans/black beans and do not drain.

Add in the onion powder and garlic powder.  Continue sautéing for a few more minutes or until the vegetables are softened and the flavors have mixed. Set aside.

FOR THE POTATO LAYER:

Now start working on the mashed potatoes.  Did you think you would be using mashed potatoes in a Salsa Verde Mexican Casserole?  We use the mashed potatoes along with a “secret ingredient” to give a cheesy flavor to this vegan dish – without having to use the fake oily vegan cheese!  You can use real potatoes if you prefer. But we don’t always have time for that and because this recipe is categorized as Quick and Easy, we used the dehydrated potato flakes.

Mix your mashed potatoes using the directions for four servings. For reference, four servings is 1 1/3 cup potato flakes each. Follow the cooking directions on the package BUT do use vegetable broth instead of water and unsweetened plant milk rather than dairy milk. I did not add in the salt because the recipe is plenty salty as is – but do adjust for your taste preference. You can choose to add the vegan butter or not.  I have not found any vegan butter that is oil-free. If you feel you need it for taste, just be aware that you are adding in oil. I use Earth Balance Buttery Spread – but use what you typically use.

And now for the secret ingredient: Nutritional Yeast!  Nutritional yeast is NOT the same as brewer’s or baker’s yeast so DO NOT substitute either of those.  It adds a cheesy tang to your recipe and is really a staple in a plant-based kitchen. In fact, we plant eaters have a nickname for it – NOOTCH!  It can be a little challenging to find.  At the grocery store, I have found it in the “health food” or gluten-free section.  I’ve also found it with the grains…so no real consistency.  I usually just buy mine from Amazon.  It’s cool because I can just ask Alexa to order me some more and she does it lol!

Here are a few different brands of nutritional yeast I’ve used.  Sometimes you have to experiment a little to find the one you like.  Not everyone likes the flavor of nutritional yeast at the beginning.  It can be a learned taste…

PUTTING IT ALL TOGETHER:

Now for the fun part – layering and putting it all together.  This is really more like a lasagna – you need to layer in a particular order for best results.  Just follow along with me and it will be perfect! The directions will be numbered in the printable recipe.

Salsa Verde for Mexican Casserole
I use mild salsa. If you prefer more spice, you can use a medium or hot.

 

 

In a 9×13″ casserole dish, spoon about third a jar of salsa verde on the bottom of the pan for the first layer.  Spread it evenly.

Next, lay two tortillas on top – breaking apart to cover the salsa layer.  You will be using about nine 10″ tortillas in the recipe.

Tortillas layered in the pan for Mexican Casserole
Tear the tortillas to form and fully cover a single layer.

 

Then layer in one half the vegetable mixture. Top again with two more tortillas – again, breaking apart for full coverage.

Tortillas and vegetables layered in the pan for Mexican Casserole
Layer in order according to directions.

Now you carefully drop spoonfuls of the mashed potato mixture on the top of the tortilla layer and press/spread until the tortillas are evenly covered. This is the middle layer and so you are half-way done!Mashed potatoes in Mexican Casserole

Cover the potato with 1/3 jar of salsa, spreading evening, covering with another layer of tortillas, followed by the rest of the vegetables.  Finally, you cover the second vegetable layer with tortillas and top with the remaining salsa.

Salsa Verde Mexican Casserole - easy and vegan

 

 

Cover and bake in a 350° oven for 30 minutes.  I let sit for about 10 minutes before cutting into it.  This recipe for Salsa Verde Mexican Casserole makes six generous servings.  You can top with cilantro or some avocado if desired.  This recipe works great for meal prep.  Just portion out into six meal prep containers. 

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Easy Salsa Verde Mexican Casserole - Vegan

Easy Vegan Salsa Verde Mexican Casserole on the plate

Salsa Verde Mexican Casserole - Vegan

This Salsa Verde Mexican Casserole is meat and dairy free. It is full of vegetables and flavor.  It is easy to through together because you use frozen vegetables, jarred salsa and canned beans. 
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Course: Main Course
Cuisine: Mexican
Keyword: Easy Vegan Salsa Verde Mexican Casserole
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 6
Calories: 314kcal
Author: Cindy Rainey

Ingredients

Vegetable Layer

  • 1/2 cup vegetable broth you will use more in the potatoes
  • 1 Mexican Gray Squash
  • 16 ounces frozen mixed vegetables
  • 15.5 ounces can chili beans - black beans
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder

Mashed Potato Layer

  • 1 3/4 cup vegetable broth
  • 2 Tablespoons vegan butter do not add if wanting to eat oil-free
  • 3.4 cup plant milk (such as soy or almond) unsweetened
  • 1 1/3 cup potato flakes
  • 3 Tablespoons nutritional yeast

Putting it all Together

  • 20 ounces salsa verde I used mild.
  • 9 10" round tortillas I used whole wheat

Instructions

  • Preheat oven to 350°

The Vegetable Layer

  • Chop zucchini/Mexican Gray Squash into bite-sized pieces.  Set aside. 
  • Add enough vegetable broth to line the bottom of sauté pan. Sauté zucchini for about 3 minutes or until it begins to soften. Watch the bottom of your pan so that the broth does not dry out or pan begin to stick.  Add more broth if necessary.
  • Add the frozen mixed vegetables, black chili beans, onion and garlic powders.  Do not drain the chili bean liquid/sauce from the can, but add it to the mixture.  
  • Continue sautéing a few more minutes or until vegetables have softened and the flavors have mixed well. Set aside.

The Mashed Potato Layer

  • In a sauce pan, bring vegetable broth, vegan butter (if using) and plant milk to a gentle boil.  Remove from heat.
  • Stir in dehydrated potato flakes and nutritional yeast.  Add salt if desired.

Putting it All Together!

  • Layer and spread in a 9x13" pan in this order:
     1/3 jar of salsa verde,
    two tortillas - tear to fit and cover the salsa layer,
     1/2 vegetable mixture,
     2 more tortillas - tear to fit and cover the vegetable layer,
    mashed potatoes - use all of the potatoes. Carefully spread over vegetable layer,
    1/3 jar of salsa verde,
    2 1/2 tortillas - tear to fit and cover the salsa layer,
    1/2 (remaining) vegetable mixture,
    2 1/2 tortillas - tear to fit and cover the vegetable layer,
    1/3 jar (remaining) salsa verde
  • Cover and bake at 350° for 30 minutes.  Let sit for about 10 minutes before serving.

Nutrition

Calories: 314kcal | Carbohydrates: 46g | Protein: 13g | Fat: 8g | Saturated Fat: 1g | Sodium: 1705mg | Potassium: 1159mg | Fiber: 9g | Sugar: 12g | Vitamin A: 103.1% | Vitamin C: 35.6% | Calcium: 22.4% | Iron: 18.1%

Easy Lentil Shepherd’s Pie, Plant-Based

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Plant-based cooking can be super challenging with recipes that call for a long list of ingredients and have many steps.  It doesn’t have to be though.  As long as you are willing to take a few simple short cuts and use a few canned/boxed ingredients, your life can still be easy and your food still delicious.  This Easy Lentil Shepherd’s Pie is just that: easy AND delicious! This is a recipe for which you won’t even have to chop a single vegetable!

Easy Lentil Shepherd's Pie

*Affiliate Links* – This post will contain Amazon Affiliate links.  This means that if you click on and purchase through one of these links, Veggie Fun Kitchen may receive compensation at no additional cost to you.

Shepherd’s pie was always one of my favorite comfort foods growing up.  I loved the creamy potatoes and savory vegetables but honestly – even back before my plant-eating days – I would pick the meat out and throw it in the trash when my parents weren’t looking. Shepherd’s pie has been around for centuries.  According to Jamie Oliver’s page, it should only be called shepherd’s pie if it contains lamb and cottage pie with any other meat. And meatless pie should be called ”Shepherdless Pie”…whatever.  I might have rather called it “Gardener’s Pie” or “Kindness Pie”; but then you might not have been able to find it when you googled!  Let’s just call this a really tasty easy shepherd’s pie with filled with good-for-you vegetables and lentils!

Easy Lentil Shepherd's PieStart with a few simple ingredients.  I like to buy my lentils already steamed. They can often be found in the produce section of the grocery store. If you aren’t able to find pre-cooked lentils, they are actually pretty easy to make on the stove-top.  Follow the package directions for a yield of 2 cups, cooked.

As promised, you won’t have to chop a single vegetable for this recipe!  That’s right, just use a 16 ounce package of frozen mixed vegetables and dehydrated minced onions.  Line the sauté pan with a little vegetable broth to keep the vegetables from sticking.

Easy Lentil Shepherd's PieAdd the dried minced onion and stir around for a minute so that the onion begins to rehydrate.  Then add the vegetables on top and sauté for about 5 minutes in the vegetable broth so that the vegetables have mostly thawed. (You will want to watch your pan carefully and add more broth if the vegetables begin to stick.)  Add in the cooked lentils and the cup of vegetable broth, arrowroot starch (can sub corn starch) thyme and salt. Stir until well mixed and bubbly. The “gravy” should begin to thicken as well.

Pour into a 7″x11″ baking pan and set aside.  This is really the best size pan for the recipe.  If you don’t have that though, a 9″x9″ deep pan will probably work. Easy Lentil Shepherd's Pie

 

Some people would shudder at the idea of using potato flakes to make the mashed potatoes.  Others would shudder at the thought of actually boiling the potatoes and mashing them.  On days when I don’t have a lot of time or patience, I definitely go with the boxed potato flakes.  By adding nutritional yeast to the potato flakes, you get an almost cheesy flavor.  

Do follow this recipe but look on the back of the package directions for four servings. They should be the same. This should be 1 1/3 cups flakes. 

Sub in vegetable broth for the water and unsweetened plant milk for the dairy milk. The directions call for butter.  I use my favorite vegan buttery spread.  If you are trying to eat oil-free, then leave out the vegan butter; but add in the salt.

When I cook this recipe for Easy Lentil Shepherd’s Pie, I do not add salt to the potatoes.  The nutritional yeast and buttery spread make it plenty salty for my family.  Do taste though, and add salt if desired.

After you mix your potatoes, carefully spread them on top of the vegetable/lentil mixture.  Sprinkle a little paprika on top and cook in a preheated 375° oven for about 20 minutes or until the casserole is heated through and the potatoes are slightly browned on top.

This Easy Lentil Shepherd’s Pie works great for meal prep.  It only makes four though, so double it and cook in a larger baking pan if you will want more. Easy Lentil Shepherd's Pie

Easy Lentil Shepherd's Pie
Great for meal prep!

These are some items I found helpful in making this recipe.  Amazon Affiliate Links:

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Easy Lentil Shepherd's Pie

Easy Lentil Shepherd's Pie

The Easy Lentil Shepherd's pie is plant-based and uses frozen and boxed ingredients for a quick delicious recipe. 
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Course: Main Course
Cuisine: American
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 4
Calories: 276kcal
Author: Cindy Rainey

Ingredients

Vegetable/ Lentil Mixture

  • 2 Tablespoons Dehydrated Onion Flakes
  • 1 16 ounce package frozen mixed vegetables
  • 2 cups cooked lentils brown or green
  • 1 cup vegetable broth plus extra for sautéing
  • 1 teaspoon dried thyme
  • 1 teaspoon salt
  • 2 teaspoons arrowroot starch can sub cornstarch

Mashed Potatoes

  • 1 3/4 cup vegetable broth
  • 2 Tablespoons vegan butter leave out if trying to eat oil-free
  • 2/3 cup unsweetened plant milk
  • 1 1/3 cup potato flakes
  • 3 Tablespoons nutritional yeast

Instructions

Vegetable/Lentil Mixture

  • Preheat oven to 375°
  • Line a sauté pan with vegetable broth.  Add the dehydrated onion flakes and stir around will rehydrate. 
  • Add frozen vegetables and continue stirring until vegetables are mostly thawed.
  • Add cooked lentils, seasonings, starch, and vegetable broth.  Stir until heated through and bubbly.  The sauce should begin to thicken.
  • Turn into a small (7"x11") baking dish.  Set aside while preparing potatoes. 

Mashed Potatoes

  • Bring vegetable broth and vegan butter to a boil in a medium-sized saucepan.
  • Add potato flakes, nutritional yeast, and plant milk.  Stir until well mixed.  Taste and add salt if desired.
  • Gently spoon mashed potatoes onto the vegetable/lentil layer and spread evenly with a spoon.  Sprinkle a little paprika on top and bake at 375° for about 20 minutes or until heated through and potatoes have firmed up and slightly browned on top.

Nutrition

Calories: 276kcal | Carbohydrates: 43g | Protein: 14g | Fat: 5g | Saturated Fat: 1g | Sodium: 1310mg | Potassium: 746mg | Fiber: 10g | Sugar: 3g | Vitamin A: 14.2% | Vitamin C: 21.4% | Calcium: 7.9% | Iron: 24.3%

Potatoes Bruschetta – Oil Free

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Do you crave the bruschetta taste but don’t want the oil and refined carbs? If so, then this Potatoes Bruschetta recipe is for you!  It is a meal – not a snack.  The bruschetta sauce is made without oil. Instead of carby white bread, you layer the bruschetta onto seasoned roasted potatoes and chickpeas, which sit on top of a layer of baby spinach.  Yum! And healthy too!  Finish it off with with a sprinkle of my cashew parmesan “cheese“, and you’ve got yourself a fully plant-based and oil-free dish exploding with flavor!

potatoes bruschetta

*Amazon Affiliate Links* This post contains affiliate links.  This means that if you click on and purchase through one of the links, Veggie Fun Kitchen may receive compensation at no additional cost to you.

Preheat your oven to 380°.  Wash four medium russet potatoes, taking a minute to get rid of any “funny” parts.  You will be leaving the skins on, so make sure the skins are as free from blemish if possible. Cut the potatoes in half and then half again.  Wedge each piece into three so that each potato yields 12 wedges. potatoes bruschetta

potatoes bruschetta

Soak the cut potatoes in a bowl of cold water for 30 minutes.  This will get some of the starch out and make for a less soggy potato.

 

While the potatoes are soaking, you can make the bruschetta sauce.  It will need to sit for about 40 minutes to an hour after cooking so that all the flavors meld nicely together.  You can roast the potatoes and chickpeas while it is sitting.

 

potatoes bruschetta
The oblong grape tomato is easy to cut in half.

 

 

First I cut the little tomatoes in half and then set aside.  I like to use grape tomatoes because they are an oblong shape and easier to hold and cut.  feel free to sub with cherry tomatoes is that is your preference. I know that some bruschetta recipes call for deseeding the tomatoes.  That would be impossible (and silly) to do with the little grape or cherry tomatoes.  I love the strong tomato flavor these tiny tomatoes lend to the recipe.

 

Press the garlic clove with a flat knife to easily peel away the “paper”.

 

If you have followed Veggie Fun Kitchen for any amount of time, you know that I’m all about taking shortcuts.  This usually means jarred and pre-chopped garlic.  Not this time…I want all the garlic flavor to come through in this recipe! Chopping garlic can be time-consuming, messy, and leave your fingers smelling – well, garlicky.  One trick I use is to lay the handle end of the knife on to the garlic clove and press down hard. The paper usually peels away fairly easily after that.  (I’ve added an affiliate link below for a hand soap that I can’t live without.  It does a great job washing away the strong food smells, including onion and garlic.)

Add the chopped garlic to a pan along with minced onion.  I do take a short cut here and use dehydrated minced onion.  It does need to be finely minced and I am never able to to do that well enough by hand. Plus, we are adding vegetable broth to the pan, so the onion will easily hydrate as it is cooking.

You can use this short cut.
potatoes bruschetta
Line the bottom of the pan with enough vegetable broth to keep garlic and onions from sticking.

 

Add enough vegetable broth to cover the bottom of the pan.  We don’t need to use oil in this recipe to get the bruschetta flavor.  Sauté the garlic and onions for a few minutes until the garlic has softened and the onion is fully rehydrated.  Watch your pan carefully and add a little more broth if necessary to ensure the bottom doesn’t stick.

Add the cut tomatoes and stir until just softened – about 3 minutes.  Take the mixture off the heat and add the balsamic vinegar and fresh basil.  Salt to taste.

potatoes bruschetta
Stack the basil leaves together and cut into thin strips.

potatoes bruschetta

 

This bruschetta sauce is powerful and seedy – and I’m not even mad at that!

Set the bruschetta sauce  aside while you are finishing the your potatoes.  That will take about hour and that’s about the right amount of time.

 

 

Drain, rinse and pat dry the potato wedges and put into a bowl.  You can use the same bowl they soaked in but make sure it’s rinsed and dried.  potatoes bruschetta

Save the liquid from you can of chickpeas to make aquafaba. Will keep for a couple of days.

 

Time to open a can of chickpeas – otherwise known as garbanzo beans.  Drain but reserve the liquid from the can.  This is called aquafaba.  You’ll be using a two Tablespoons in this recipe.  You can save it in an airtight container for a couple of days and make fabulous vegan desserts out of it! (Enjoy this Article all about aquafaba  by Minimalist Baker!)

 

 

Add the chickpeas, diced red pepper, spices, balsamic vinegar and 2 Tablespoons of liquid from the can to the potatoes and gently stir to coat well.  (If you neglected to save the liquid, then use water instead.) One of the seasonings you’ll be using is nutritional yeast.  This is different from bakers or brewers yeast and is a staple of the vegan kitchen.  You can often find it in the health food section in grocery stores.  I buy mine from Amazon (affiliate link below.)potatoes bruschetta

Turn the mixture onto a silicone-lined baking sheet (super important to have your pan lined with something as you are not adding oil and it will stick.)  The silicone sheets are a must-have in my kitchen.  I’ve put a link at the bottom.

Place the pan in the preheated oven for about 40 minutes or until potatoes are softened.  I pull it out about half-way and turn the potatoes so that they are evenly baked.

Look for this handy gadget with the affiliate links below.

After the potatoes are done, turn onto a serving dish lined with baby spinach and top with the bruschetta sauce.  A sprinkle of vegan parmesan cheese perfectly finishes this dish!

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Things I found helpful for this recipe (affiliate links):

Potatoes Bruschetta

Potatoes Bruschetta- Oil Free

Get all the flavor of bruschetta without all the oil!  This Potatoes Bruschetta meal is oil free, plant-based, and is bursting with flavor!
5 from 1 vote
Print Pin Rate
Course: Main Course
Cuisine: American, Italian
Keyword: Potatoes Bruschetta, Oil-Free
Prep Time: 20 minutes
Cook Time: 40 minutes
Total Time: 1 hour
Servings: 5
Calories: 198kcal
Author: Cindy Rainey

Ingredients

Potato Chickpea Mixture

  • 4 Russet Potatoes wedged
  • 1/2 red bell pepper diced
  • 1 15.5 ounce can chickpeas drained, but save liquid
  • 2 Tablespoons Balsamic Vinegar Will also use the same amount in the sauce
  • 1 teaspoon agave nectar can sub maple syrup
  • 2 Tablespoons liquid from chickpea can aquafaba
  • 2 teaspoons Italian Seasoning
  • 1/2 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1 Tablespoon nutritional yeast do NOT sub bakers yeast

Bruschetta Sauce

  • 4 cloves garlic chopped
  • 1 Tablespoon dried minced onion
  • 1/2 cup vegetable broth to line the pan
  • 24 ounces grape or cherry tomatoes cut in half
  • 20 leaves fresh basil cut in strips
  • 2 Tablespoons balsamic vinegar
  • salt to taste

Plate it Up

Instructions

Potatoes/Chickpeas

  • Preheat oven to 380°
  • Cut and wedge four washed brown russet potatoes.  Each potato should yield 12 wedges. Do not peel 
  • Soak potato wedges in cold water for 30 minutes. You can prepare bruschetta sauce while potatoes are soaking. 
  • After the potatoes have soaked, rinse and pat dry.  Return to a medium/large sized bowl. 
  • Open can of chickpeas (garbanzo beans).  Drain but reserve some of the liquid. Add to the bowl of potatoes.
  • Dice 1/2 red bell pepper and add to the bowl.
  • Add all other ingredients (vinegar, agave, Italian seasoning, onion and garlic powders, salt, nutritional yeast, aquafaba - liquid from can) and stir to coat well. 
  • Turn onto a lined baking sheet and bake at 380° for about 40 minutes or until potatoes are fork tender.  Open the oven and turn potatoes about half way through. 

Bruschetta Sauce

  • Cut grape/cherry tomatoes in half and set aside. 
  • Stack washed basil leaves together slice thinly.  Set aside.
  • Chop four cloves of garlic and add to a sauté pan along with the dehydrated diced onion.
  • Line the pan with about 1/2 cup vegetable broth and sauté for about 3-5 minuets or until onion is rehydrated and garlic has softened.  Watch your pan carefully and add more broth is necessary to keep garlic from sticking. 
  • Add cut tomatoes and continue stirring until tomatoes have softened - about three minutes.  
  • Remove from heat and add vinegar and fresh basil.  Salt to taste. Let sit while potatoes are finishing - about 60 minutes. 

Plate it Up

  • Line a large serving dish with 2 cups of washed and dried baby spinach.
  • Place cooked potato mixture on top.
  • Spoon bruschetta sauce on top of potato mixture.
  • Top with vegan parmesan cheese if desired.

Nutrition

Calories: 198kcal | Carbohydrates: 44g | Protein: 6g | Sodium: 364mg | Potassium: 1170mg | Fiber: 4g | Sugar: 8g | Vitamin A: 46.6% | Vitamin C: 73.2% | Calcium: 7% | Iron: 18.6%

 

 

 

 

 

Pumpkin Black Bean Soup (Vegan)

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This Vegan Pumpkin Black Bean Soup is rich and smooth with pumpkin-y goodness. It is oil-free and so is plant-based.  You can whip it up in a matter of minutes because almost all of the ingredients are canned –  which you just open, pour, and mix -except for the onions which do need to be softened and sautéed along with a few spices.Vegan Black Bean Pumpkin Soup

The first time I made this soup, I had made my super easy and delicious Pumpkin Spice Crescent Rolls and was looking for something to do with the rest of the can of solid pumpkin.  It seemed like such a waste to throw the rest of the can out; and I was actually craving a toasty warm soup on a cool crisp fall day.  I started googling and the first recipe that came up was a pumpkin black bean soup from Queen Rachel herself!  (That’s right! Rachel Ray:) You can read it here on the Food Network .  I veganized it by subbing coconut milk and tweaked the spices a little to meet the tastes of my family  – and here you go!

If you have arrived at the page because you just made my tasty little Pumpkin Spice Crescent Rolls, you should know that you are about 2 Tablespoons short of a full can of pumpkin.  Don’t stress though, it is not enough to make a difference in the final recipe.

This vegan Pumpkin Black Bean Soup is oil-free and easy to pull together with a few ingredients.Start with a small diced onion and sauté in enough vegetable broth to generously cover the bottom of the pan.  It is not necessary to sauté the onions in oil, just watch your pan so that it doesn’t dry out and burn. Yes, I just may have done that a time or two…

Vegan Pumpkin Black Bean Soup
I let the pan get dry and the onions burned.

I like to get the onion totally softened before adding the other ingredients.  The simmer time isn’t long after adding everything else in, and you really don’t want crunchy onions in this soup!

 

Vegan Pumpkin Black Bean Soup
All the ingredients you need for Vegan Black Bean Pumpkin Soup

When I say this vegan pumpkin black bean soup is really easy to throw together, I’m not kidding! After sautéing the onion and adding a few spices, just open a few cans and dump them in!

I love to top with pepitas (pumpkin seeds), chives, and maybe a little cilantro.  Serve with some warm crusty bread or chips.

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Vegan Pumpkin Black Bean Soup

Looking for a fun “adult” reason to use more coconut cream? Try my Boozy Vegan Shamrock Shake recipe. So creamy and good!

Vegan Pumpkin Black Bean Soup

Pumpkin Black Bean Soup (Vegan)

This Vegan Pumpkin Black Bean Soup is oil- free, hearty and creamy. It's easy to throw together using mostly canned ingredients.  Enjoy on a cool, crisp, fall morning. 
Print Pin Rate
Course: Main Course, Side Dish, Soup
Cuisine: American
Keyword: Vegan Pumpkin Black Bean Soup
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 6
Calories: 190kcal
Author: Cindy Rainey

Ingredients

  • 1 onion small, diced
  • 1 cup vegetable broth divided, more if needed to keep pan from burning
  • 1 teaspoons curry powder
  • 1 teaspoon cumin
  • 2 teaspoons sea salt
  • 1/4 teaspoon cayenne powder more or less to taste
  • 10 turns ground black pepper
  • 2 cans (15 ounce) solid pack pumpkin NOT pumpkin pie mix
  • 1 can (15.5 ounce) black bean chili beans undrained
  • 1 can (13.5 ounce) coconut milk full fat for flavor and lite to save calories
  • 1 can (14.5 ounce) fire roasted diced tomatoes. undrained
  • pepitas and chopped chives for topping optional

Instructions

  • Add 1/2 cup vegetable broth to pan along with diced onion and sauté until very tender - about 10 minutes. Watch your pan though so that it doesn't dry up and burn.  Add more broth if necessary. Make sure your onions are as fully softened before adding the rest of the ingredients as there is not much simmer time.
  • Add seasonings in, stirring coat the onions and slightly toast the seasonings.
  • Add in solid pumpkin (NOT pumpkin pie mix), undrained black bean chili beans, coconut milk, and undrained diced tomatoes.
  • Add up to1/2 cup or so of broth to get the best consistency.  
  • Stir together and heat through till barely brought to a boil and heated through.
  • Top with pepitas, and chopped chives.  Serve warm.

Nutrition

Calories: 190kcal | Carbohydrates: 17g | Protein: 3g | Fat: 11g | Sodium: 935mg | Potassium: 54mg | Sugar: 1g | Vitamin A: 2.9% | Vitamin C: 1.6% | Calcium: 1.5% | Iron: 2.9%

 

Vegan Chili with Walnuts (The Prize Winner!)

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This vegan chili is the bomb!  It is oil-free  and uses diced walnuts – not as a meat replacement – but for texture…and a little protein (because “where do we get our protein?” haha)  It’s super easy because it uses  canned beans and tomatoes.  It also has a few secret ingredients. Read on for more info. Give this Vegan Chili a try. You won’t be sorry!

First things first…this chili DOES contain nuts! Chili normally does not contain nuts.  If you ever serve this to others (and believe me, you’ll want to), don’t try to “pass” it off as non-vegan chili.  Nuts normally aren’t in chili and you are responsible to make others aware.Chili in white bowl with corn chips and bell peppers

Now that that important little detail is out of the way…Would it be presumptuous to call this the BEST DAMN Vegan Chili around?  You might wonder…  But yes, I have won a contest with this chili!  It’s always a big hit when I make it for family or friends too.  You could top it with the fake vegan cheese if you like. To keep it truly plant-based though, try my Chili Cheese Sauce and/or my Jalapeño Ranch Dressing.  Both are awesome toppings – just use one or go for both!

Start with diced onion and minced garlic. Years ago I discovered minced garlic in a jar and will never go back! Ever!  When a recipe calls for 1 clove of garlic, I just kinda eyeball it and pull out a rough teaspoon for each clove.  Garlic cloves are often different sizes anyway; so I’ve always gone with the theory of “close enough” on this one.vegan chili

Sauté the diced onion and garlic with vegetable broth.  That’s right; you don’t need oil!  Cover the bottom of your pan with the broth and then watch to make sure it isn’t burning.  The recipe calls for 1/2 cup of vegetable broth and while that’s about right, always check to make sure the bottom of the pan isn’t drying up, and add more if necessary.

Chop the red and a green bell peppers and add to the onion-garlic mixture.  Continue to sauté until the onion is translucent and the peppers are soft.

vegan chili
Isn’t this platter of peppers and onions beautiful?!

Add the seasonings, beer, diced walnuts, and canned items.  Make sure the beans you get are “chili” style. They already have some seasoning in them and so you can just open and dump without draining. In fact, the only canned item you’ll need to drain is the corn.

vegan chlli
This chili pulls together quickly because you use canned goods. Shhhh…no one has to know!

Wait! Did I say beer?  That’s right:) One 12 ounce can of beer adds just a little something-something to make this chili fabulous! The fact that this chili contains alcohol is another important disclosure you must make if serving to others.  Not everybody is a fan (as in: not everybody can drink alcohol for various reasons) and it does not necessarily “cookout” in the amount of time this recipe will be on the stove.  If you choose to not use beer in your chili, no problem.  Just sub in 12 ounces (1 1/2 cups) vegetable broth.  It will still be fabulous.

I use a small can of mild green chilis when I’m making this vegan chili for my family because they don’t enjoy their food too spicey. If you enjoy a little extra heat, you should use a can of jalapeños instead.  You can also add more or drop in a little hot sauce on top.

While you are bringing the chili to a boil, mix together the cornstarch with water, cocoa powder, and a little agave nectar or (real) maple syrup.

What? Chocolate?  Yes indeed! This is the final secret ingredient.  I always just said I was giving my chili a little extra love when in fact I was giving it chocolate.  Cocoa powder along with the tiniest amount of sweetener cuts through the acidic tomato and gives your chili a little extra special richness.

vegan chili
The “secret ingredient” I’ve been adding to my chili for years!

Bring to a boil and then simmer on the stove for two hours so that all the flavors have a chance to meld together.  Add a little extra salt to taste, some hot sauce, chips, hot peppers,  and toppings of choice.  I like to top with my awesome Vegan Chili Cheese Sauce and Jalapeño Ranch.Vegan Chili

 

 

 

 

 

Vegan Chili
Pin this fabulous vegan chili NOW so you don’t lose it!

 

Chili in white bowl with corn chips and bell peppers

Vegan Chili with Walnuts (The Prize Winner!)

This Vegan Chili is plant-based and oil-free.  It uses diced walnuts, canned beans and tomatoes.  
5 from 1 vote
Print Pin Rate
Course: Main Course, Soup
Cuisine: American
Keyword: Vegan Chili
Prep Time: 15 minutes
Cook Time: 2 hours
Total Time: 2 hours 15 minutes
Servings: 9 people
Calories: 257kcal
Author: Cindy Rainey

Ingredients

  • 1 yellow onion diced
  • 1 Tablespoon garlic chopped
  • 1/2 cup vegetable broth Add more to keep from scorching
  • 1 red bell pepper diced
  • 1 green bell pepper diced
  • 10 ounces walnuts diced
  • 12 ounces beer Sub vegetable broth if desired
  • 4 Tablespoons chili powder
  • 1 teaspoon ground cumin
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon smoked paprika
  • 1 teaspoon dried oregano
  • 1 1/2 teaspoon salt add more at the end for taste
  • 1 15 oz can pinto chili beans undrained
  • 1 15 oz can black chili beans undrained
  • 1 15 oz can kidney chili beans undrained
  • 1 28 oz can crushed tomatoes undrained
  • 1 15 oz can fire roasted diced tomatoes undrained
  • 1 8 oz can corn drained
  • 1 4 oz can green chilis sub jalapeños for more heat
  • 1/2 cup water
  • 1 Tablespoon corn starch
  • 1 Tablespoon cocoa powder unsweetened
  • 2 teaspoons agave nectar can sub real maple syrup

Instructions

  • Dice vegetables and set aside.
  • Line a large stew pot with vegetable broth - about 1/2 cup. Add onions, bell pepper, and garlic.  Sauté till onions are translucent.  Watch bottom of pan and add more broth if necessary so that it doesn't run dry and scorch. 
  • Add seasoning, diced walnuts, beer, and all canned ingredients including beans, tomatoes, corn, and diced chilis. Stir together and bring to a boil.
  • While chili mixture is coming to a boil, stir together water, cornstarch, cocoa powder, and agave.  Stir into pot.
  • Bring to a boil for a few minutes then reduce heat and simmer for the next two hours, covered.

Notes

You MUST disclose to anyone you are serving this chili to that it contains nuts and alcohol.  Not disclosing the nuts could have serious health consequences.  Nuts normally wouldn't be found in chili so it is especially important that you disclose. 

Nutrition

Calories: 257kcal | Carbohydrates: 13g | Protein: 6g | Fat: 21g | Saturated Fat: 2g | Sodium: 505mg | Potassium: 299mg | Fiber: 4g | Sugar: 4g | Vitamin A: 32.1% | Vitamin C: 35.3% | Calcium: 5.5% | Iron: 11%