My Plant-Based Family

Feeding My Family a Whole Food, Plant-Based Diet, On a Budget

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Plant-Based Rainbow Challenge

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The Plant-Based Rainbow Challenge is coming Monday, May 3, 2021. This free, virtual event is designed to help you eat more plants!

Plant-Based Rainbow

Do you ever struggle to eat your veggies?

Do you ever struggle to eat more than one or two kinds of fruit?

Do you feel like you are stuck in rut eating the same things over and over?

Do you avoid certain plants because you don’t like them or know how to prepare them?

Plant-Based Taco Bar

5 Day Plant-Based Rainbow Challenge

If you answered yes to any of those questions then I hope you’ll join us for the Plant-Based Rainbow Challenge! We are going to focus on eating more varieties of plants. We will strive to eat a rainbow of colors and suggest plenty of substitutions to accommodate those with food allergies or aversions.

We will provide recipes and a meal plan for those who want to follow along. For those that want to choose their own meals, you can use our rainbow checklist to make sure you are getting all the colors.

Sign Up for the Plant-Based Rainbow Challenge
Cilantro Jalapeno Hummus

We start on Monday, May 3rd but sign up early to get early access to the recipes, meal plan, shopping list and more so you are ready to go. All the details will be sent the week before we start.

We know that plants are good for you, but different plants (and different colors of plants) are good for you in different ways. The only way to get those benefits is to eat more variety. Spinach is great but it shouldn’t be the only green veggie I eat.

We hope you’ll join us for this fun, encouraging challenge. We aren’t focusing on foods to avoid, only on foods to embrace! We hope this will be a no pressure situation for people who aren’t 100% plant-based but wanting to eat more plants.

Sign Up for the Plant-Based Rainbow Challenge

Find more details on the Plant-Based Rainbow Challenge page or sign up and you’ll get all the details emailed to you before the challenge begins.

Instant Pot Mexican Rice

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Making Mexican Rice in the Instant Pot is a game changer. It’s a ‘set it and forget it’ dish that can be used in a variety of ways. You’ll love this one for meal planning!

When I first started making Mexican rice 15 years ago, I used white rice. After going plant-based, 10 years ago, I adapted the recipe to use brown rice for a whole grain option.

Brown Rice vs. White Rice

The brown rice recipe tastes just as good as the quicker white rice version, but it took 45 minutes to cook on the stove.

Once I got an Instant Pot, I revised the recipe to incorporate the shorter cooking time. It’s super easy to make Mexican rice in an Instant Pot. Just throw all the ingredients in, and it’s completely hands-off until I’m ready to eat.

Spanish Rice vs. Mexican Rice

Sometimes Spanish rice and Mexican rice are used interchangeably, but they are not the same dish.

Spanish rice often looks yellow in color because it is seasoned with saffron. Mexican rice does not include saffron and usually takes on a red hue. This is caused by tomato sauce.

Instant Pot Mexican Rice

Meal Planning with Mexican Rice

Mexican rice can be used as a side dish or incorporated into a main dish. Go ahead and double the recipe by doubling the ingredients because you can create several meals with it throughout the week. Cooking time in the Instant Pot remains the same for a double batch, so why not?

Let start with tacos and Mexican rice on the side. This option makes the whole family happy because they can choose what to put in their tacos.

Then add some Mexican rice and refried beans to a tortilla for tasty burritos. Try making refried beans in the Instant Pot too. My recipe is oil-free.

Next, toss beans, pico de gallo, lettuce and Mexican rice in a bowl to make a pretty burrito bowl. I love the vibrant colors in this dish!

Have I convinced you to try making Mexican rice in your Instant Pot? Here are some more of my favorite recipes to make in the Instant Pot:

How to Make Mexican Rice in the Instant Pot

Ingredients

  • 1 cup Brown Rice (uncooked)
  • 2 cups Veggie Broth (or water with veggie broth mix)
  • 1 tsp Onion Powder
  • 1 tsp Garlic Powder
  • 1 tsp Salt
  • 8 ounces Tomato Sauce
  • 1/2 cup Cilantro (optional)

Step 1 – Combine Ingredients

Combine the brown rice, water, and spices in the Instant Pot. Give it a stir.

Step 2 – Add Sauce

Pour the tomato sauce on top of the other ingredients, but do not stir.

Step 3 – Secure Lid

Put the lid on the Instant Pot, and close the sealing valve.

Step 4 – Cook Time

Press Manual (or Pressure Cook), and set it for 22 minutes.

Step 5 – Release Pressure

Once it’s done, allow the pressure to release naturally for at least 10 minutes. Then release the remaining pressure.

Step 6 – Fluff and Eat

Carefully remove the lid, and fluff with a fork. Garnish with cilantro, if desired. Enjoy!

Storage

All the Mexican rice to cool before storing it in an airtight container. It will be good for about 6 days. That’s plenty of time to use it in all the recipes shown above.

Tips and Tricks

For a faster cooking time, you can use white rice instead of brown rice. Simply follow the cooking directions for the type of rice you are using.

As previously mentioned, it is easy to make a double batch of Mexican rice in the Instant Pot. Double all the ingredients and keep the cooking time the same.

If you love the flavor of cilantro, add it to the rice when it is done cooking. Then put the lid of the Instant Pot back on for a couple of minutes to infuse the flavors. Yum!

Yield: 4 servings

Instant Pot Mexican Rice

Instant Pot Mexican Rice

Instant Pot Mexican Rice is plant-based and oil-free. We love this easy recipe and use it in our weekly meal prep for quick meals.

Prep Time 1 minute
Cook Time 35 minutes
Total Time 36 minutes

Ingredients

  • 1 cup Brown Rice (uncooked)
  • 2 cups Veggie Broth (or water with veggie broth mix)
  • 1 tsp Onion Powder
  • 1 tsp Garlic Powder
  • 1 tsp Salt
  • 8 ounces Tomato Sauce
  • 1/2 cup Cilantro (optional)

Instructions

  1. Combine the brown rice, water and spices in the Instant Pot. Give it a stir.
  2. Pour the tomato sauce on top of the other ingredients, but do not stir.
  3. Put the lid on the Instant Pot and close the sealing valve.
  4. Press Manual (or Pressure Cook) and set it for 22 minutes.
  5. Once it's done, allow the pressure to release naturally for at least 10 minutes. Then release the remaining pressure.
  6. Carefully remove the lid, and fluff with a fork.
  7. Garnish with cilantro, if desired.

Notes

Save Time: For faster cooking, consider using a quick cooking white rice and look up cooking directions for that type of rice.

Want More: You can double the recipe by doubling all the ingredients. The cooking time will remain the same.

Storage: Allow rice to cool before storing in an air tight container. This rice will be good for about 6 days.

More Flavor: You can also add fresh cilantro to the rice once you are done cooking. Just sprinkle on top and put the lid on for a couple of minutes.

Instant Pot Mexican Rice

Instant Pot Mexican Rice is plant-based and oil-free. We love this easy recipe and use it in our weekly meal prep for quick meals.

© Holly Yzquierdo
Category: Recipes

Vegan Bolognese Pasta with Lentils

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Kids and adults all love pasta and red sauce. This vegan bolognese recipe is the ultimate comfort food – even if you can’t pronounce it.

Red Lentil Bolognese

What exactly is bolognese? Bolognese is a sauce that is typically meat-based containing beef, tomatoes and spices. It is most often served over spaghetti noodles.

My version is made with lentils as the protein instead of beef. Most of the ingredients are probably already in your pantry.

Red lentil bolognese is a hearty sauce that can be used in a variety of ways. It stores well and is nice to have on hand for several meals throughout the week. I’ll show you multiple ways to serve it to keep things interesting.

Red Lentil Bolognese

How Do You Say Bolognese?

The term “bolognese” comes from the town of Bologna, Italy. All the great pasta sauces come from Italy, right?

In this house, I call it vegan spaghetti sauce, but the proper pronunciation is “bow-luh-naze”.

No matter how you say it, vegan bolognese sauce with lentils is sure to land in your meal rotation. It is easy to cook – even with mistakes as you’ll see in my video – affordable and crowd-pleasing.

Ingredients for vegan bolognese

How to Make Vegan Bolognese Pasta with Lentils

Ingredients

  • 8 ounces Pasta (your choice of pasta)
  • 1/2 Yellow Onion (finely chopped)
  • 4 cloves Garlic (minced)
  • 1/4 cup Water
  • 1 1/2 tsps Oregano
  • 1/2 tsp Salt
  • 1/4 tsp Red Pepper Flakes
  • 1 cup Dry Red Lentils (rinsed)
  • 2 tbsps Tomato Paste
  • 3 cups Veggie Broth
  • 1 cup Tomato Sauce
  • 2 tbsps Balsamic Vinegar (divided)

Step 1 – Prepare Pasta

Begin by cooking your pasta of choice according to its package directions. Eight ounces makes about four servings. You might want to make more for leftovers and meal planning.

Step 2 – Cook Onions and Spices

Next, add the onion, garlic and water to a pot over medium heat. Cook them until the onion begins to soften and the water evaporates. Then add the oregano, salt and red pepper flakes. Cook for another minute.

You will see in the video that my pan was far too hot when I started. The onion began to stick. To overcome the heat, I added more water and scraped the onion and garlic off the pan until the water evaporated. Then continued with the remainder of the recipe.

Don’t get discouraged if you don’t follow the recipe exactly as described. Bolognese sauce is very forgiving and can be easily recovered.

Step 3 – Boil the Sauce

It’s time to add the lentils. Stir them in along with the tomato paste. Add the vegetable broth, tomato sauce and half of the balsamic vinegar. Mix well. Bring the sauce to a gentle boil. Then reduce the heat and simmer for 30 minutes or until the lentils are very tender.

Again, the video will show where I veered away from the recipe slightly. I forgot to add the tomato paste! Once I realized my mistake, I came back and added the missing ingredient. All was fine.

Step 4 – Season

Finally, stir in the remaining balsamic vinegar and continue to simmer for an additional 2-3 minutes. Season with additional salt, if needed, and enjoy!

Vegan Red Lentil Bolognese

Add More Flavor

This recipe is versatile to accommodate everyone’s tastes. Looking for more flavor? Replace the tomato sauce with your favorite marinara sauce. You can also add freshly chopped herbs, such as basil or oregano, toward the end of cooking.

Want more spice? Add more red pepper flakes to your liking. They can be added as a topping at the end for that one family member who loves spicy food.

Serving Suggestions

Bolognese sauce on top of spaghetti noodles is classic and comforting. I have found some other ways to enjoy the sauce to break up the monotony.

Serve it over baked potatoes to make it extra filling. You can also increase your veggies by spooning the sauce over veggie spirals or veggie noodles. Another option is to dip fresh bread in the sauce. This can be served as a side dish or an appetizer.

Storing Bolognese Sauce

The sauce can be stored in an airtight container in the refrigerator for up to five days. Divide it into individual containers to grab quickly for meals throughout the week. One cup is one serving.

More Vegan Sauces to Try

Yield: 4 Servings

Vegan Bolognese Sauce with Pasta

Vegan Bolognese Sauce with Pasta

Easy, oil-free Vegan Bolognese Sauce is made with red lentils and is perfect on top of a big bowl of pasta.

Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes

Ingredients

  • 8 ounces Pasta (your choice of pasta)
  • 1/2 Yellow Onion (finely chopped)
  • 4 cloves Garlic (minced)
  • 1/4 cup Water
  • 1 1/2 tsp Oregano
  • 1/2 tsp Salt
  • 1/4 tsp Red Pepper Flakes
  • 1 cup Dry Red Lentils (rinsed)
  • 2 tbsps Tomato Paste
  • 3 cups Veggie Broth
  • 1 cup Tomato Sauce
  • 2 tbsps Balsamic Vinegar (divided)

Instructions

  1. Cook pasta according to package directions. Eight ounces makes about 4 servings. (Make more for easy leftovers.)
  2. In a pot over medium heat, add the onion, garlic and water. Cook until the onion begins to soften and the water evaporates. Add the oregano, salt and red pepper flakes and cook for an additional minute.
  3. Stir in the lentils and tomato paste. Add the vegetable broth, tomato sauce and half the balsamic vinegar and stir to mix well. Bring the sauce to a gentle boil then reduce heat and simmer for about 30 minutes or until lentils are very tender.
  4. Stir in the remaining balsamic vinegar and continue to simmer for 2 to 3 minutes more. Season with additional salt if needed and enjoy.

Notes

Leftovers: Refrigerate in an airtight container for up to five days.

Serving Size: One serving is approximately one cup of sauce.

More Flavor: Use your favorite marinara sauce instead of tomato sauce. Add freshly chopped basil or oregano at the end.

Additional Toppings: top with extra red pepper flakes, dried or fresh oregano or nutritional yeast.

How to Use: Serve over potatoes, veggie noodles, pasta noodles, or dip fresh bread in it.

Did you make this recipe?

We'd love to see it! Tag us and use #MyPlantBasedFamily!

© Holly Yzquierdo
Category: Main Dish Recipes

Easy Red Lentil Chili (Vegan)

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Chili is a popular comfort food, especially when the weather turns colder. This red lentil chili, sometimes know as vegan three bean chili, packs a lot of protein and fiber into a single pot.

One pot meals are perfect for meal planning. Make a batch chili at the beginning of the week to have available for quick lunches and dinners. While this chili comes together quickly, the flavors continue to develop over time.

Each family member can customize their own bowl of red lentil chili by adding spice or their favorite toppings. It’s simple to add meat and/or dairy on top for those who are not vegan as well.

What are Red Lentils?

Lentils are legumes, in the same family as beans and peanuts. They are small and lens shaped making them quick to cook. Red lentils are frequently used in vegetarian or vegan soups as a source of protein.

Red lentils are one of several colors that lentils can be. Their color ranges from red to yellow, green, brown and even black.

The taste of lentils is mild and earthy. Red lentils are slightly sweeter than the other colors, but they all require a fair amount of seasoning.

You can purchase lentils in bags, similar to dried beans. They can also be sold in bulk bins.

Store lentils in an airtight container for an extended shelf life. This is a simple staple to keep on hand that can be added to a variety of dishes.

Do Red Lentils Need to be Soaked?

Red lentils do not need to be soaked before cooking. You can add them straight to the chili. I add them to soups a lot too. This red lentil chili recipe really is easy!

How to Cook Red Lentils

Cooking red lentils could not be easier. Just toss them in a pot, and cover with water.

In this recipe for easy red lentil chili, toss all the ingredients in a pot and cover them with water. Simmer until any extra liquid has cooked out, and it’s ready to eat!

Benefits of Red Lentil Chili

In a nutshell, here’s why you should make red lentil chili:

  • One pot – less dishes to wash
  • Only takes 30 minutes
  • Protein packed
  • Perfect for meal prep
  • Family friendly
  • Easy to customize
  • Affordable ingredients
  • It’s delicious!

How to Make Vegan Red Lentil Chili

Ingredients

  • 1/2 White Onion (diced, or your preferred onion)
  • 1 can Black Beans (15 ounce can, drained and rinsed)
  • 1/4 cup Dry Red Lentils (or other lentils)
  • 1 can Petite Diced Tomatoes (15 ounces, or use 3 whole tomatoes and dice them)
  • 1 can Red Kidney Beans (15 ounce can, or other red beans, drained and rinsed)
  • 1 Jalapeno Pepper (optional, remove seeds for less spice)
  • 4 cloves Garlic (minced)
  • 1 can Tomato Sauce (8 ounces)
  • 1 tbsp Chili Powder (American chili powder is a spice blend)
  • 1 tsp Garlic Powder
  • 1 tsp Cumin
  • 1 tsp Paprika
  • 1 Salt & Pepper (to taste)
  • 1/2 cup Water (more or less to cover all ingredients)

Step 1 – Dump Ingredients in One Pot

Begin by adding the beans, lentils, onion, tomatoes, peppers, and tomato sauce to a large pot or Dutch oven.

Step 2 – Add Spices

You can control the flavor of your chili by adding spices to suit your individual preferences. if you don’t like something, leave it out. Then cover all the ingredients with water, and give the pot a nice stir.

Step 3 – Simmer

All that’s left to do is let the chili simmer until the vegetables and lentils are soft and most of the liquid has cooked out. I simmered mine for 20 minutes, uncovered.

Tips

Chili powder is an American spice blend. Some people like a little, and some people like a lot in their chili. This is not the same as Asian chili powder. Start with less and see what you like. In my Texas Style Chili, I use 1/4 to 1/2 cup, but others only use one or two tablespoons. This recipe only uses one tablespoon.

Also, you can use any type of beans you like. Use all one type or mix it up with different cans.

More Easy Lentil Recipes

Now that you are an expert in all things lentils, you’ll want to cook them all the time. Here are some more easy lentil recipes to fill your meal plan:

Yield: 4 servings

Easy Red Lentil Chili (Vegan)

Easy Red Lentil Chili (Vegan)

This easy red lentil chili is made in one pot or a Dutch oven. The recipe is vegan is flavorful and full of fiber.

Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes

Ingredients

  • 1/2 White Onion (diced, or your preferred onion)
  • 1 15 ounce can Black Beans (drained and rinsed)
  • 1/4 cup Dry Red Lentils (or other lentils)
  • 1 can Petite Diced Tomatoes (15 ounces, or use 3 whole tomatoes and dice them)
  • 1 15 ounce can Red Kidney Beans (drained and rinsed, or other red beans)
  • 1 Jalapeno Pepper (optional, remove seeds for less spice)
  • 4 cloves Garlic (minced)
  • 1 can Tomato Sauce (8 ounces)
  • 1 tbsp Chili Powder (American Chili Powder is a spice blend)
  • 1 tsp Garlic Powder
  • 1 tsp Cumin
  • 1 tsp Paprika
  • Salt and Pepper to Taste
  • 1/2 cup Water or veggie broth (more or less to cover all ingredients)

Instructions

  1. Add beans, diced onion, tomatoes, peppers, lentil and tomato sauce to a large sauce pan or Dutch oven.
  2. Add spices to suit your individual taste preferences. If you don't like something, leave it out. Add enough water to cover all ingredients and stir.
  3. Simmer until the veggies are soft and most of the extra liquid has cooked out. I simmered for 20 minutes, uncovered.

Notes

  • Beans: You can use one type of canned beans. I prefer to mix it up with some variety.
  • Serve With: This chili is great on it's own, but it is also good as a topping for a baked potato. You can also enjoy it with corn bread or warm tortillas.
  • Meat and Dairy: This is a vegan chili but some of our meal plan members have omnivore family members. They will serve their portion then add seasoned and cooked ground beef or ground turkey, or shredded cheese on top for family members.

Did you make this recipe?

We'd love to see it! Tag us and use #MyPlantBasedFamily!

© Holly Yzquierdo
Category: Recipes

Plant-Based Diet Meal Plan

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This week’s plant-based diet meal plan is full of easy and delicious recipes! This meal plan is perfect for busy families. We do a little meal prep on the weekend because our work week is very busy but you don’t have to meal prep to make this work.

Plant-Based Diet Meal Plan

I can’t tell you how much I’m looking forward to these plant-based recipes!

To help the week run a bit smoother, this weekend we prepared:

  • Lentil and Squash Soup*
  • Mediterranean Chickpea Salad* that we will serve over greens
  • Apple Oatmeal Muffins for snacks
  • Instant Pot Brown Rice

We still have leftover Instant Pot Oatmeal and Instant Pot Breakfast Rice that we made last week. We pretty much make a new batch as soon as we run out of each recipe. We also have a bunch of golden potatoes we cooked in the Instant Pot.

Plant-Based Dinner Meal Plan

Our dinner meal plan includes some of the items we meal prep and other recipes that are usually easy enough to make on a week night after a long day of work.

Monday: Lentil and Squash Soup* (made during our meal prep)

Tuesday: Mediterranean Chickpea Salad* (made during our meal prep) served over greens. We are back to our salad routine.

Wednesday: Sweet Potato Black Bean Burgers* with Oil-Free Potato Wedges. That burger recipe is exclusive for our meal plan members but you may enjoy this Vegan Burger recipe.

Thursday: Quick and Easy Stir Fry* made with the Instant Pot Brown Rice we cooked during our meal prep. Here is a similar stir fry recipe.

Friday: Bean and Potato Quesadillas* are such an easy and delicious meal. I love them for Friday night because we can quickly make them and have family movie night.

*The recipes marked with an asterisk are exclusive for our Plant-Based Diet Meal Plan Membership. Members have access to exclusive recipes and meal plans, complete shopping list, monthly bonuses, and tips for pleasing non plant-based family members. If you want more information about the membership, you can click here to get on the wait list.

Bean and Potato Quesadilla

We eat these dinner leftovers for lunch every day. We almost always have lettuce and veggies for salads, steamed potatoes and a soup in the fridge. We will combine those items with other leftovers for a really great lunch!

I’ve worked from home for years, only occasionally going to the office for meetings. Since the pandemic started, Jim and the boys are working and schooling from home too. We love being together all the time and eating lunch together. Before we had the opportunity to eat lunch together, we would rarely take the break to eat a good meal.

What do you usually eat for lunch?

Plant-Based Game Day Snacks

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I haven’t heard of a single Super Bowl party this year. I’m sure some people will still have them but we will be staying home. If you are looking for oil-free, plant-based snacks for the big game, I’ve got you covered!

Plant-based game day snacks

These recipes will give you the flavor of your regular favorites without the meat, dairy or oil!

I reached out to a few of my plant-based friends and will be sharing some of their favorites too!

Plant-Based Game Day Snacks

Your team will love these flavorful snacks while you watch the game. Most are super easy and all are delicious!

Vegan Burgers

Yes! I love these vegan burgers! For game day, I think sliders may be in order!

Oil-Free Hummus

This hummus is the only oil-free hummus you need! You can dress it up or down and eat it with veggies, pita, in rollups (see below), wraps, on sandwiches and more! Lately, I spread it on sourdough!

Jalapeno Hummus

This is my dressed up version of my classic oil-free hummus! We add lime, cilantro and jalapenos for a not too spicy but full of flavor dip!

Photo Credit: www.veggieinspired.com

Homemade Vegan Queso (Gluten Free)

Jenn's Queso is fabulous! You'd never guess there are veggies involved!

Oil-Free Potato Wedges

Oven baked oil-free potato wedges should be on everyone's game day list! No matter who's playing...I'm rooting for potatoes! These would be amazing in Jenn's queso!

Photo Credit: passtheplants.com

Vegan Baked Onion Rings

I don't know why I didn't think of adding Beth's oil-free onion rings to my Game Day menu every year! These oil-free onion rings have been perfected by trial and error! Check them out!

Rainbow Veggie Pinwheels

These kid-friendly Rainbow Veggie Pinwheels can be made quickly or by the kids. LOL! You'll love these fresh bites!

Photo Credit: eatplant-based.com

Simple Garden Spring Rolls

Speaking of fresh, Terri's Garden Spring Rolls are easy to customize and will be a great addition to the menu.

BBQ Cauliflower Bites

Is there a better way to enjoy cauliflower? Maybe but I'm a barbecue sauce lover so this is right up my alley!

Photo Credit: shaneandsimple.com

Vegan Buffalo Cauliflower Wings

If you'd rather have that buffalo flavor, check out Shane's Buffalo Cauliflower Wings. They bring the authentic flavor of wings to this meat-free snack.

Chickpea Nuggets

Chickpea Nuggets are totally dippable! Kids like ketchup but BBQ sauce or maple mustard is great too!

Instant Pot Refried Beans

I can't leave out my oil-free refried beans! I love these for parties or "snacky events" because I love beans, salsa and chips. Loading up on the beans help us fill up. We also use these for Tostadas and Nachos!

Will you be making any snacks and watching football this weekend? What do you plan to make?