My Plant-Based Family

Eating Whole Food, Plant-Based Diet recipes, On a Budget.

Daniel Fast Recipes

Oven Roasted Sweet Potatoes

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Oven roasted sweet potatoes are more than just a side dish; they’re a canvas for creativity. Their natural sweetness, vibrant color, and versatility make them a must-have in any kitchen. Whether you’re preparing a cozy weeknight dinner or a festive holiday spread, roasted sweet potatoes add a touch of warmth and flavor to every meal.

Sweet potatoes are available year-round, making them a staple ingredient you can count on. Their vibrant orange flesh is not only visually appealing but also a source of beta-carotene, a potent antioxidant. With all these benefits, it’s no wonder sweet potatoes are a favorite in kitchens worldwide.

The Magic of Oven Roasting

Oven roasting is a transformative cooking method that brings out the best in sweet potatoes. The high, consistent heat of an oven caramelizes their natural sugars, creating a crispy, golden exterior while keeping the interior soft and creamy. Unlike boiling, which can dilute flavors, roasting intensifies them, making each bite a burst of rich, earthy sweetness.

Roasting also allows for endless customization. You can season sweet potatoes to complement almost any cuisine, from smoky paprika and cumin for a Southwestern flair to cinnamon and nutmeg for a hint of sweetness. The possibilities are limited only by your imagination.

Flavor Profiles

One of the joys of oven roasted sweet potatoes is their versatility. Here are some plant-based flavor combinations to inspire your next creation:

  • Savory Herb Blend: Toss with rosemary, thyme, and garlic powder.
  • Spicy-Sweet Fusion: Use chili powder, smoked paprika, and a drizzle of maple syrup.
  • Mediterranean Flair: Add a touch of za’atar and lemon zest.
  • Sweet Indulgence: Sprinkle with cinnamon, nutmeg, and coconut sugar.
  • Asian-Inspired: Mix tamari and a pinch of ginger.

Pairing Roasted Sweet Potatoes

Oven-roasted sweet potatoes are a versatile side dish that pairs well with a variety of main courses. I like to use them in my Sweet Potato and Black Bean Bowl. Serve them alongside roasted vegetables, marinated tofu, or a hearty lentil stew.

They’re also a fantastic addition to grain bowls, salads, or tacos. For a simple snack, dip roasted sweet potatoes into Oil-Free Hummus or Homemade Ketchup (No Sugar Added).

Elevated Dishes

Once you’ve mastered the basics of oven roasting, consider incorporating roasted sweet potatoes into more plant-based dishes. Here are a few ideas:

  • Sweet Potato Salad: Toss roasted cubes with arugula, toasted pecans, dried cranberries, and a balsamic vinaigrette.
  • Breakfast Hash: Combine with roasted bell peppers, onions, and a tofu scramble.
  • Roasted Sweet Potato Tacos: Use as a filling with black beans, avocado, and a spicy cashew crema.
  • Casserole Upgrade: Layer roasted slices in a gratin dish with a plant-based cheese sauce for a decadent treat.

How to Make Oven Roasted Sweet Potatoes

Ingredients

  • 2 sweet potatoes
  • salt

Step 1 – Preheat Oven

Begin by preheating the oven to 400 degrees.

Step 2 – Prepare Sweet Potatoes

Then wash, peel and cube the sweet potatoes into 1-inch pieces.

Step 3 – Season

Now spread out the sweet potato cubes on a parchment-covered baking sheet so that they are not touching. Sprinkle them with salt or other seasoning, if desired.

Step 4 – Bake

Bake for 40 minutes. Allow to cool slightly before eating.

Air Fryer Sweet Potatoes

As with all my recipes, I don’t use oil. Cooking sweet potatoes in an air fryer will dry out more than baking them in an oven, but they all taste delicious!

To use an air fryer, preheat to 400 degrees and cook for 12 minutes, shaking them around at the half-way point.

Storage

If you find yourself with leftovers (though that’s rare!), store them in an airtight container in the refrigerator for up to four days. To reheat, spread them on a baking sheet and warm in a 375°F (190°C) oven until heated through. This helps retain their crispiness, unlike microwaving, which can make them soggy.

More Plant Based Side Dishes

If you like this recipe, you’ll love these dishes too:

Oven Roasted Sweet Potatoes

Oven Roasted Sweet Potatoes

Discover the transformative power of oven roasted sweet potatoes. Enhance their natural sweetness, achieve perfect caramelization, and explore endless flavor combinations.

Prep Time 5 minutes
Cook Time 40 minutes
Total Time 45 minutes

Ingredients

  • 2 sweet potatoes
  • salt

Instructions

  1. Preheat the oven to 400 degrees.
  2. Wash, peel, and cube sweet potatoes into 1-inch pieces.
  3. Spread out sweet potato cubes on a parchment-covered baking sheet and sprinkle with salt or other seasoning if desired.
  4. Bake for 40 minutes. Allow to cool slightly before eating.

Notes

Alternate cooking instructions for air fryer. Preheat Air Fryer to 400 degrees, cook for 12 minutes, shaking them around at the half way point.

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

© Holly Yzquierdo

Egg Roll in a Bowl

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What if you could take all the deliciousness of an egg roll and transform it into a deconstructed, plant-based dish that’s easy to make, wholesome, and perfect for any meal? Enter the “Egg Roll in a Bowl,” a dish that brings the essence of the classic appetizer into a healthier, simpler form.

What is Egg Roll in a Bowl?

Egg Roll in a Bowl is essentially a stir-fry dish inspired by the flavors and textures of a traditional egg roll filling. Instead of wrapping the ingredients in a crispy shell, they’re served in a bowl, making it a lighter and more accessible option.

All of the ingredients are delicious raw so you can cook it very little if you enjoy crunchier veggies or cook everything down if you like a soft consistency. If you are avoiding salt, you can reduce the soy sauce or use lower sodium alternatives for this dish.

The Core Ingredients of a Plant-Based Egg Roll in a Bowl

To create a plant-based version of Egg Roll in a Bowl, we turn to a medley of fresh, flavorful, and satisfying ingredients. Here’s what makes up the foundation of this dish:

  1. Vegetables:
    • Cole Slaw Mix: Look for about 15 ounces. It can be just cabbage or the cabbage and carrot mix. It can have different colors, but the purple cabbage isn’t as pretty after it cooks down.
    • Carrots: Chopped to add sweetness and a pop of color.
    • Onions: Diced yellow onion for flavor and green onion for garnish.
    • Garlic and Ginger: These aromatics are essential for authentic, bold flavors.
  2. Seasonings and Sauces:
    • Soy Sauce or Tamari: Adds salty, umami goodness.
    • Sesame Oil: A small amount of toasted sesame oil elevates the dish with a nutty aroma.
    • Sriracha: For those who like a spicy kick.
  3. Crunchy Toppings:
    • Green Onions: A fresh garnish that adds color and flavor.
    • Sesame Seeds: For added texture and nuttiness.
    • Wonton: Optional but delightful for those seeking a hint of crunch.

Choosing Soy Sauce Alternatives

Choosing the right seasoning can elevate your Egg Roll in a Bowl. Here’s a quick comparison of some popular soy sauce alternatives:

  1. Soy Sauce:
    • Flavor: Rich, salty, and umami-packed.
    • Best Use: A classic choice for stir-fries and marinades.
    • Dietary Notes: Contains wheat (unless labeled gluten-free).
  2. Tamari:
    • Flavor: Similar to soy sauce but less salty and slightly smoother.
    • Best Use: Ideal for those avoiding gluten.
    • Dietary Notes: Typically gluten-free (check the label).
  3. Bragg’s Liquid Aminos:
    • Flavor: Mildly salty with a slight sweetness.
    • Best Use: A versatile option for salads, sautés, and as a table condiment.
    • Dietary Notes: Gluten-free and soy-based.
  4. Coconut Aminos:
    • Flavor: Slightly sweet and less salty than soy sauce.
    • Best Use: A soy-free option great for stir-fries and dipping sauces.
    • Dietary Notes: Soy-free and gluten-free.

Each of these options brings unique qualities to the dish, so choose one based on your flavor preferences and dietary needs.

How to Make Egg Roll in a Bowl

Ingredients

  • 1 cup diced yellow onion
  • 2 cloves garlic, minced
  • 2 ribs celery, chopped
  • 2 carrots, chopped
  • 1 package coleslaw mix (I’ve used multiple kinds and size, look for about 15ish ounces, it can be just cabbage or the cabbage and carrot mix. It can have different colors of cabbage but the purple cabbage isn’t as pretty after it cooks down.)
  • ¼ cup Soy Sauce (or Tamari or Braggs Liquid Aminos)
  • 1 tsp toasted sesame oil
  • ½ teaspoon minced ginger (started out about an inch of fresh ginger) more or less to taste
  • Green Onions for garnish
  • Sesame seeds for garnish (optional)
  • Optional ingredients (not to include in photos but do include in write up)
  • 1 teaspoon maple syrup
  • 1 teaspoon sriracha
  • (optional wonton strips)

Instructions

Step 1 – Cook Diced Onion

Add diced onion to a large skillet. Cook for a few minutes until the onions begin to sizzle.

Step 2 – Add Garlic

Add minced garlic and stir. If onions and garlic begin to stick, add a couple of tablespoons of water to the skillet and stir to loosen them. Cook for a few minutes.

Step 3 – Add Celery and Carrots

Add the celery and carrots together, stir well and cover with the lid.

Step 4 – Mix Sauce

While these ingredients cook, mix the soy sauce, sesame oil and ginger together and set aside.

Step 5 – Add Coleslaw Mix

Once the veggies begin to soften, add the whole bag of coleslaw mix, pour the sauce over and give it a good stir. Then cover.

Step 6 – Cook

Cook until the veggies, including the cabbage, are cooked until you desire consistency.

Step 7 – Serve

Serve as a main dish or a side to your favorite Asian dish, garnish it with green onions.

Optional: Cut 10 wonton wrappers into 4 strips, put them on a baking sheet with parchment paper, brush with a little coconut aminos or soy sauce, and sprinkle with sea salt. Bake at 375 degrees for 7-8 minutes.

Plant-based Egg Roll in a Bowl is the ultimate combination of flavor, nutrition, and convenience. Whether you’re cooking for a busy weeknight, meal-prepping for the week, or hosting a casual dinner, this dish delivers every time. With its vibrant colors, bold flavors, and endless adaptability, it’s a meal that feels indulgent while nourishing your body.

So, next time you’re craving the savory satisfaction of an egg roll but want something lighter, healthier, and entirely plant-based, give this Egg Roll in a Bowl a try.

More Plant Based Meals

If you like this recipe, you’ll love these plant based meals too:

Egg Roll in a Bowl

Egg Roll in a Bowl

Discover the flavors of plant-based Egg Roll in a Bowl: a quick dish packed with veggies and bold seasonings. Perfect for any meal!

Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes

Ingredients

  • 1 cup diced yellow onion
  • 2 cloves garlic, minced
  • 2 ribs celery, chopped
  • 2 carrots, chopped
  • 1 package coleslaw mix
  • ¼ cup Soy Sauce (or Tamari or Braggs Liquid Aminos)
  • 1 tsp toasted sesame oil
  • ½ teaspoon minced ginger (started out about an inch of fresh ginger) more or less to taste
  • Green Onions for garnish
  • Sesame seeds for garnish (optional)

Optional

  • 1 teaspoon maple syrup
  • 1 teaspoon sriracha
  • wonton strips

Instructions

  1. Add diced onion to a large skillet. Cook for a few minutes until the onions begin to sizzle.
  2. Add minced garlic and stir. If onions and garlic begin to stick, add a couple of tablespoons of water to the skillet and stir to loosen them. Cook for a few minutes.
  3. Add the celery and carrots together, stir well and cover with the lid.
  4. While these ingredients cook, mix the soy sauce, sesame oil and ginger together and set aside.
  5. Once the veggies begin to soften, add the whole bag of coleslaw mix, pour the sauce over and give it a good stir. Then cover.
  6. Cook until the veggies, including the cabbage, are cooked until you desire consistency.
  7. Serve as a main dish or a side to your favorite Asian dish, garnish it with green onions.

Notes

Optional: Cut 10 wonton wrappers into 4 strips, put them on a baking sheet with parchment paper, brush with a little coconut aminos or soy sauce, and sprinkle with sea salt. Bake at 375 degrees for 7-8 minutes.

Did you make this recipe?

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

© Holly Yzquierdo

Corn Chowder

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Corn chowder is the definition of comfort food. Its creamy texture, rich flavor, and warmth make it the perfect dish for cold weather, when a hearty meal is just what you need. The balance of sweet and savory flavors makes it deeply satisfying.

There are few dishes that evoke the feeling of comfort and warmth quite like corn chowder. A rich, creamy, and hearty soup that combines the sweetness of corn with savory vegetables. Whether served as an appetizer or a main course, this chowder has an ability to bring people together around the dinner table.

Why Make Corn Chowder?

Making corn chowder offers a variety of benefits, both in terms of its flavor and its versatility. Whether you’re looking for comfort, creativity, or practicality in your cooking, corn chowder ticks all the boxes. Here are some reasons why you might want to make corn chowder:

A Comforting, Hearty Meal

Corn chowder is the epitome of comfort food. Its creamy texture, rich flavor, and hearty ingredients make it perfect for colder months when you’re craving something warm and filling. The blend of sweet corn, savory potatoes, and flavorful broth provides a satisfying meal that can be enjoyed on its own or paired with bread for a more substantial dish.

Easy to Make

Corn chowder doesn’t require complex ingredients or advanced cooking techniques. It’s a straightforward dish that can be whipped up in one pot, making it an ideal choice for beginner cooks or anyone who wants to prepare a comforting meal without too much effort. The most time-consuming part is prepping the vegetables, and even then, the recipe is flexible and forgiving.

Great for Leftovers

Corn chowder is perfect for making in large batches, which means it’s excellent for leftovers. The flavors only improve as the soup sits, so you can enjoy it for several days after cooking. It can also be easily frozen for later enjoyment, making it a great dish to prepare ahead of time or store for busy days.

A Crowd-Pleaser

Because corn chowder is both comforting and familiar, it’s a dish that can please a wide variety of tastes. It’s great for feeding a crowd, whether you’re hosting a dinner party, family gathering, or potluck. You can easily scale the recipe to feed many, and it’s a dish that can be enjoyed by people of all ages.

A Blank Canvas for Creativity

While corn chowder has a classic base, it’s also a dish that welcomes creativity. You can experiment with different textures, flavors, and ingredients. Try roasting the corn for a deeper, smoky flavor, or use a different type of broth for a unique twist. The beauty of corn chowder is that it can be adapted to reflect your culinary style or what you have on hand in your kitchen.

Budget-Friendly

Making corn chowder is a cost-effective way to create a filling, satisfying meal. Many of the ingredients (corn, potatoes, onions, and broth) are inexpensive and easy to find, making it an accessible dish for any budget. If you use canned or frozen corn, it can also be made year-round without breaking the bank.

A Connection to Tradition

Corn chowder is steeped in history, particularly in American and Canadian cooking traditions. It’s a dish that reflects the agricultural practices of early settlers and the harvest of summer crops. By making corn chowder, you connect to these traditions and the simple, hearty meals that have been passed down for generations.

How to Make Plant Based Corn Chowder

Ingredients

  • 1 medium yellow onion, diced
  • 3 large cloves garlic, minced
  • 1 medium jalapeño, seeded and minced
  • 1 medium red bell pepper, diced
  • 3 ribs celery
  • diced 1.5 pounds red, russet, or Yukon Gold potatoes, chopped
  • 3 cups corn kernels (canned)
  • 4 cups vegetable broth (or equivalent amount of Veggie Broth Mix and water)
  • 2 medium bay leaves
  • 1 teaspoon (smoked) paprika
  • ½ teaspoon salt
  • ½ teaspoon freshly ground black pepper, more to taste
  • 1 cup (unsweetened plant-based) milk
  • 2 sprigs chopped green onion, for garnish

Instructions

Step 1 – Sauté Veggies

In a large pot, add the diced onion, minced garlic, and jalapeño over medium heat. Cook until the onion is soft and translucent, about 3-5 minutes.

Add the red bell pepper and celery. Sauté for another 5 minutes, or until softened. If the veggies start to stick, add a tablespoon or two of water and stir well.

Step 2 – Add Potatoes and Corn

Stir in the chopped potatoes and corn kernels. Mix well.

Step 3 – Pour Veggie Broth

Pour in the vegetable broth, then add the bay leaves, smoked paprika, salt, and black pepper. Stir to combine.

Step 4 – Simmer

Bring the mixture to a boil, then reduce the heat to low. Cover and let it simmer for 20-25 minutes, or until the potatoes are tender when pierced with a fork.

Step 5 – Add Plant Based Milk

Stir in the plant-based milk and mix well. Taste and adjust seasonings if needed.

Step 6 – Blend Soup

Remove the bay leaves. Using an immersion blender, blend about half the soup directly in the pot, leaving some chunks for texture. Be careful not to over blend. (Alternatively, transfer half the soup to a blender, blend until smooth, and return it to the pot.)

Step 7 – Serve

Ladle the soup into bowls, garnish with chopped green onions, and enjoy your warm, creamy, and comforting corn chowder!

Notes & Substitutions

Here are a few notes for making your corn chowder exactly how you like it best:

  • Feel free to use fresh corn instead of canned.
  • Adjust the spice level by adjusting the jalapeno pepper added. Use less for a milder flavor, and add more for a spicier chowder!
  • For garnish, you can also use chives or parsley.
  • If you like creamier soups, feel free to use more plant-based milk.
  • Try adding toppings like diced avocado, crispy tortilla strips, crusty bread, or a sprinkle of smoked paprika for added flavor and texture.
  • Add extra veggies like green beans or sweet peas.

Can You Freeze Corn Chowder?

Yes, you can freeze corn chowder! Freezing is a great way to preserve this comforting soup for later use, especially if you’ve made a large batch. However, there are a few things to keep in mind to ensure the best texture and flavor once it’s thawed and reheated.

Tips for Freezing Corn Chowder:

  1. Cool Before Freezing: Always allow the chowder to cool to room temperature before freezing. Placing hot soup directly into the freezer can raise the temperature inside and may affect the texture of the soup, as well as the rest of the items in the freezer.
  2. Use Airtight Containers: To prevent freezer burn and preserve the flavor, store the chowder in an airtight container or freezer-safe bags. Be sure to leave some room for expansion in the container, as liquids can expand when frozen.
  3. Portion It Out: Freezing in smaller portions makes it easier to thaw and reheat just the amount you need. This way, you won’t need to thaw the entire batch if you just want a small bowl.
  4. Label and Date: Be sure to label your containers with the date so you can keep track of how long it’s been in the freezer. Corn chowder can typically be frozen for up to 3 months.

How to Reheat Frozen Corn Chowder:

  1. Thaw in the Refrigerator: The best method for reheating corn chowder is to let it thaw in the refrigerator overnight. This ensures that it thaws evenly.
  2. Reheat Slowly: Once thawed, reheat the chowder over low to medium heat on the stove. Stir occasionally to ensure even heating and to help restore the creaminess. If the soup seems too thick after freezing, you can add a splash of milk or broth to thin it out to your desired consistency.
  3. Avoid Boiling: When reheating, avoid bringing the soup to a rapid boil, as this can cause it to separate and the texture to become grainy. A gentle simmer is ideal.

By following these tips, you can enjoy a bowl of corn chowder even months after it’s been made, without sacrificing too much of its original flavor and texture.

More Plant Based Soup Recipes

If you like this recipe, you’ll love these soups too:

Yield: 4-6 Servings

Corn Chowder

Corn Chowder

Corn chowder is a creamy, comforting soup made with fresh corn, potatoes, and savory seasonings, perfect for chilly days and hearty meals.

Prep Time 20 minutes
Cook Time 25 minutes
Total Time 45 minutes

Ingredients

  • 1 medium yellow onion, diced
  • 3 large cloves garlic, minced
  • 1 medium jalapeño, seeded and minced
  • 1 medium red bell pepper, diced
  • 3 ribs celery
  • diced 1.5 pounds red, russet, or Yukon Gold potatoes
  • chopped 3 cups corn kernels (canned)
  • 4 cups vegetable broth (or equivalent amount of Veggie Broth Mix and water)
  • 2 medium bay leaves
  • 1 teaspoon (smoked) paprika
  • ½ teaspoon salt
  • ½ teaspoon freshly ground black pepper, more to taste
  • 1 cup (unsweetened plant-based) milk
  • 2 sprigs chopped green onion, for garnish

Instructions

    1. In a large pot, add the diced onion, minced garlic, and jalapeño over medium heat. Cook until the onion is soft and translucent, about 3-5 minutes. Add the red bell pepper and celery. Sauté for another 5 minutes, or until softened. If the veggies start to stick, add a tablespoon or two of water and stir well.
    2. Stir in the chopped potatoes and corn kernels. Mix well. Pour in the vegetable broth, then add the bay leaves, smoked paprika, salt, and black pepper. Stir to combine.
    3. Bring the mixture to a boil, then reduce the heat to low. Cover and let it simmer for 20-25 minutes, or until the potatoes are tender when pierced with a fork.
    4. Stir in the plant-based milk and mix well. Taste and adjust seasonings if needed.
    5. Remove the bay leaves. Using an immersion blender, blend about half the soup directly in the pot, leaving some chunks for texture. Be careful not to over blend. (Alternatively, transfer half the soup to a blender, blend until smooth, and return it to the pot.)
    6. Ladle the soup into bowls, garnish with chopped green onions, and enjoy your warm, creamy, and comforting corn chowder!

Notes

  • Feel free to use fresh corn instead of canned.
  • Adjust the spice level by adjusting the jalapeno pepper added. Use less for a milder flavor, and add more for a spicier chowder!
  • For garnish, you can also use chives or parsley.
  • If you like creamier soups, feel free to use more plant-based milk. Adding (vegan) cream is also an option.

Did you make this recipe?

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

© Holly Yzquierdo

Best Taco Soup

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When it comes to hearty, satisfying meals that hit the spot, few dishes can rival the comforting warmth of taco soup. With its rich, spicy flavors and hearty texture, taco soup is a classic favorite for family dinners, meal preps, or even cozy nights in.

Taco soup is a beloved dish for good reason. It combines the best elements of tacos—bold spices, savory beans, and tangy tomatoes. Unlike traditional tacos, which can get messy, taco soup offers all the flavor in a convenient bowl. It’s the ultimate comfort food, adaptable for a quick weeknight dinner or a slow-simmering weekend feast.

Customizing your Plant Based Taco Soup

One of the joys of taco soup is its versatility. Here are some ways to customize your plant-based taco soup:

  • Heat Level: Adjust the spiciness by varying the amount of chili powder, adding more jalapeños, or including a dash of hot sauce.
  • Texture: For a chunkier soup, leave the vegetables and beans as-is. For a creamier texture, blend a portion of the soup and stir it back in.
  • Toppings: Top with crushed tortilla chips, dairy-free sour cream, or a dollop of guacamole and cilantro.
  • Grains: Add quinoa, rice, or farrow for extra heartiness.
  • Seasonal Veggies: Incorporate seasonal vegetables like butternut squash or sweet potatoes for a unique twist.

Meal Prep and Storage

Taco soup is ideal for meal preppers. It’s easy to make in large batches, stores well, and reheats beautifully. Here are some tips for storing and serving:

  • Refrigeration: Store leftovers in an airtight container in the fridge for up to 5 days.
  • Freezing: Freeze the soup in individual portions for up to 3 months. Thaw overnight in the fridge before reheating.
  • Reheating: Warm the soup on the stovetop or in the microwave, adding a splash of water or broth if it’s thickened.

Pairing Suggestions

While taco soup can certainly stand on its own, pairing it with complementary dishes can elevate your meal:

  • Cornbread: A slice of warm, vegan cornbread is the perfect side.
  • Salad: A crisp green salad with avocado and lime dressing balances the richness of the soup.
  • Dips: Serve with a side of the Best Faux Cheese Sauce or guacamole and tortilla chips.

How to Make the Best Taco Soup

Ingredients

  • half an onion, diced (red, white or yellow onion all work)
  • 3-4 minced garlic cloves, or a Tablespoon of the refrigerated minced garlic in water.
  • 1 jalapeno, diced
  • 2 cans black beans, drained and rinsed
  • 1 can red beans, drained and rinsed (pinto beans work too)
  • 1 can yellow corn, drained
  • 1 can petite diced tomatoes
  • 1 8 oz can of tomato sauce
  • 1 8 oz can of El Pato (find it in the Latin food section, it’s like a spicy tomato sauce)
  • 1 cup dry red lentils
  • 1 teaspoon salt
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon chili powder
  • 5 Tablespoon of my Veggie Broth Mix
  • Water

Instructions

Step 1 – Sauté

Begin by sautéing the onions, garlic and jalapeños.

Step 2 – Prep Cans and Spices

While they are sautéing, open all your cans, drain and rinse when needed. Premeasure spices.

Step 3 – Add Ingredients

Once the onions are translucent, add all the canned items, the lentils, and the remaining spices, then stir it all together.

Step 4 – Fill with Water

Fill the pot with water until all ingredients are covered by at least an inch of water, maybe about 5-6 cups, we eyeball it. Then stir again.

Step 5 – Simmer

Allow the soup to simmer for about 30 minutes. This gives the flavors a chance to develop and the lentils time to cook. The lentils almost disappear into the soup, but I love their addition.

Creative Serving Ideas

Here are some plant-based ways to serve taco soup, ensuring variety and creativity:

  • Bread bowls – Hollow out crusty vegan bread for a cozy serving option.
  • Lettuce wraps – Serve a thickened taco soup as a filling.
  • Stuffed bell peppers – Fill roasted peppers with taco soup for a fun presentation.
  • Loaded baked potatoes – Top a baked potato with taco soup and garnish with toppings.
  • Over polenta or grits – Use as a base to soak up the soup’s flavors.

A fun variation for a crowd is to set up a DIY station with toppings for everyone to customize their own bowl.

More Plant Based Soup Recipes

If you like this soup, you’ll love these recipes too:

Best Taco Soup

Best Taco Soup

Discover the ultimate plant-based taco soup recipe! Packed with veggies, beans, and bold spices, it's a hearty, delicious, and easy vegan dinner option.

Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes

Ingredients

  • half an onion, diced (red, white or yellow onion all work)
  • 3-4 minced garlic cloves, or a Tablespoon of the refrigerated minced garlic in water.
  • 1 jalapeno, diced
  • 2 cans black beans, drained and rinsed
  • 1 can red beans, drained and rinsed (pinto beans work too)
  • 1 can yellow corn, drained
  • 1 can petite diced tomatoes
  • 1 8 oz can of tomato sauce
  • 1 8 oz can of El Pato (find it in the Latin food section, it's like a spicy tomato sauce)
  • 1 cup dry red lentils
  • 1 teaspoon salt
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon chili powder · 5 Tablespoon of my Veggie Broth Mix
  • Water

Instructions

  1. 1. Sauté onions, garlic and jalapenos.
  2. 2. While they are sautéing, open all your cans, drain and rinse when needed. Premeasure spices.
  3. 3. Once the onions are translucent, add all the canned items, the lentils, and the remaining spices, then stir it all together.
  4. 4. Fill the pot with water until all ingredients are covered by at least an inch of water, maybe about 5-6 cups, we eyeball it. Then stir again.
  5. 5. Allow the soup to simmer for about 30 minutes. This gives the flavors a chance to develop and the lentils time to cook.

Notes

Garnish with cilantro or more jalapeños.

Did you make this recipe?

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

© Holly Yzquierdo

Vegan Stuffed Peppers (Oil-Free)

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When it comes to creating hearty, satisfying plant-based meals, vegan stuffed peppers are a classic choice that never disappoints. They can be filled with a variety of delicious ingredients, making them an incredibly versatile option for lunch or dinner.

Not only are they easy to make, but they’re also bursting with flavor, packed with nutrients, and free from oil. Whether you’re following a vegan diet, transitioning to plant-based eating, or simply seeking healthy meal ideas, oil-free vegan stuffed peppers are a must-try.

Versatility

One of the best things about vegan stuffed peppers is how versatile they are. You can easily customize the filling based on your personal taste preferences or whatever ingredients you have on hand. The base of the filling typically consists of grains like quinoa, brown rice, or farro, which provide a hearty, chewy texture. Adding in beans or lentils gives the dish a protein boost, while a variety of vegetables like onions, zucchini, spinach, or tomatoes bring color, flavor, and added nutrition.

For an extra kick of flavor, spices and herbs are key. Cumin, smoked paprika, garlic, and chili powder are popular choices that pair well with the natural sweetness of bell peppers. Fresh herbs like cilantro, parsley, or basil can be sprinkled on top to add a burst of freshness, and a squeeze of lemon or lime can brighten the entire dish.

Since stuffed peppers are baked, they also develop a lovely roasted flavor as the bell peppers soften and sweeten in the oven. The natural moisture from the vegetables and grains ensures that the filling remains moist and tender, even without the use of oil.

Serving Suggestions

Oil-free vegan stuffed peppers are a complete meal on their own, but they also pair well with a variety of side dishes. A simple green salad with a tangy vinaigrette can balance the heartiness of the stuffed peppers. For something more filling, you can serve them alongside roasted vegetables, a bean salad, or a light soup. If you’re craving something with a bit more kick, salsa, guacamole, or a drizzle of tahini sauce can be served on the side to add an extra layer of flavor.

For a fun twist, you can also experiment with global flavors. Swap out traditional seasonings for Mediterranean herbs like oregano and thyme, or use curry spices to give the dish an Indian flair. The possibilities are endless, making stuffed peppers a dish that never gets boring.

Ideal for Meal Prep

One of the many advantages of vegan stuffed peppers is that they are perfect for meal prep. You can make a large batch ahead of time, and the peppers store well in the refrigerator for several days. When you’re ready to eat, simply reheat them in the oven or microwave, and you’ve got a quick, healthy meal ready to go.

If you’re looking to save even more time, you can prepare the filling in advance and store it separately. When you’re ready to assemble the dish, all you need to do is stuff the peppers and bake them. This makes it easy to have a healthy, homemade meal even on busy weeknights.

How to Make Vegan Stuffed Peppers without Oil

Ingredients

  • 6 medium bell peppers 
  • 2 cups quinoa taco “meat”, Link HERE 
  • I 15.5 ounce can black beans, drained and rinsed, or 1 ½ cups of cooked beans 
  • ½ cup carrots, diced small 
  • ½ cup spinach, chopped 
  • 1 8.5 ounce can of corn or 1 cup of frozen or fresh corn 
  • ½ cup tomato sauce 
  • ¼-½ cup vegetable broth 
  • Fresh cilantro, lime wedges, and avocado, optional, for serving

Instructions

Step 1 – Preheat Oven

Preheat the oven to 375 degrees.

Step 2 – Prep Bell Peppers

Prepare the bell peppers by slicing off the tops and removing veins and seeds. Remove the stem from 2 or 3 of the tops and then dice the pepper to add to the filling (about ½ cup). Place prepared peppers in a medium 2-quart baking dish. 

Step 3 – Combine Filling

In a large bowl combine quinoa “taco meat”, beans, carrots, spinach, corn, and tomato sauce.

Step 4 – Fill Peppers

Fill the peppers with the quinoa vegetable mixture.

Step 5 – Pour Vegetable Broth

Pour the vegetable broth around the peppers until it just covers the bottom of the baking dish then cover the peppers with aluminum foil. 

Step 6 – Bake

Bake on the center rack at 375 degrees F for 40 minutes until the peppers are tender when pierced with a fork. 

Step 7 – Serve

These stuffed peppers are a complete meal in one. They are delicious served warm and topped with avocado slices, a squeeze of lime, and cilantro for garnish. They would also be delicious with a vegan lime crema or vegetable-based yogurt topping. 

Storage

Storing vegan stuffed peppers is simple and helps keep them fresh for future meals. After baking, allow the peppers to cool completely before transferring them to an airtight container.

Refrigeration

For short-term storage, place the stuffed peppers in the refrigerator, where they will stay fresh for up to 4-5 days. To reheat, you can place the peppers in the oven at 350°F (175°C) for about 15-20 minutes or until thoroughly warmed. Alternatively, you can use a microwave to reheat them in shorter intervals, around 1-2 minutes, checking for warmth as you go.

Freezing

For longer storage, vegan stuffed peppers freeze very well. Once cooled, place them in a freezer-safe container or wrap them individually in plastic wrap and foil to prevent freezer burn. They can be stored in the freezer for up to 3 months. When you’re ready to enjoy them, thaw the stuffed peppers in the refrigerator overnight. Reheat in the oven at 350°F (175°C) for 25-30 minutes or until fully heated through.

More Plant Based Recipes to Try

If you like this recipe, you’ll love these plant based meal ideas too:

Yield: 6 Servings

Vegan Stuffed Peppers (Oil-Free)

Vegan Stuffed Peppers (Oil-Free)

Delicious oil-free, vegan stuffed bell peppers filled with wholesome ingredients like quinoa, veggies, and flavorful spices. A healthy, plant-based meal that's perfect for lunch or dinner and packed with nutrients and bold flavors!

Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes

Ingredients

  • 6 medium bell peppers
  • 2 cups quinoa taco "meat"
  • I 15.5 ounce can black beans, drained and rinsed, or 1 ½ cups of cooked beans
  • ½ cup carrots, diced small
  • ½ cup spinach, chopped
  • 1 8.5 ounce can of corn or 1 cup of frozen or fresh corn
  • ½ cup tomato sauce
  • ¼-½ cup vegetable broth
  • Fresh cilantro, lime wedges, and avocado, optional, for serving

Instructions

  1. Preheat the oven to 375 degrees.  
  2. Prepare the bell peppers by slicing off the tops and removing veins and seeds. Remove the stem from 2 or 3 of the tops and then dice the pepper to add to the filling (about ½ cup). Place prepared peppers in a medium 2-quart baking dish. 
  3. In a large bowl combine quinoa “taco meat”, beans, carrots, spinach, corn, and tomato sauce.  
  4. Fill the peppers with the quinoa vegetable mixture. 
  5. Pour the vegetable broth around the peppers until it just covers the bottom of the baking dish then cover the peppers with aluminum foil. 
  6. Bake on the center rack at 375 degrees F for 40 minutes until the peppers are tender when pierced with a fork. 
  7. Serve

Notes

After cooling, place the stuffed peppers in an airtight container and refrigerate for up to 5 days. To reheat, microwave for 1 ½ to 2 minutes or reheat in a 350-degree oven until warmed through. 

Did you make this recipe?

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© Holly Yzquierdo

Chana Masala

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Savor this delicious Chana Masala of tender chickpeas in a rich, aromatic sauce of caramelized onions and garlic, bursting with warm spices. Topped with fresh cilantro and a squeeze of lemon, serve with a side of rice or naan bread. It is simple to make and so flavorful!

Chana Masala in a bowl with rice and lemon wedges.

What is Chana Masala Made of?

Chana Masala is a chickpea based dish full of fragrance and flavors. It is cooked with garam masala in addition to a variety of spices typically found in Indian dishes. The meal is often served with white rice and can be spicy.

Are Garam Masala and Chana Masala the Same?

Garam masala is typically composed of a blend of warming spices commonly used in Indian cooking. Though exact recipes may differ, they usually include a combination of spices such as cumin, coriander, cardamom, cinnamon, cloves, and black pepper.

Depending on regional variations and personal preferences, other ingredients like nutmeg, bay leaves, or fennel seeds might also be included in some recipes. Garam masala is the spice mix used to make Chana Masala.

How to Make Chana Masala

Ingredients

  • 1 large onion, finely chopped 
  • 2 tablespoons water 
  • 3 cloves garlic, minced 
  • 3/4 teaspoon cumin Powder 
  • 1-inch ginger, grated 
  • (4 oz can diced green chiles) 
  • 1 can of pureed tomatoes. (about 2 cups) 
  • 1/2 teaspoon turmeric powder 
  • 1 teaspoon coriander powder 
  • 1 teaspoon paprika 
  • ¼ – ½ teaspoon cayenne pepper (adjust to your taste) 
  • Salt to taste 
  • 2 cans (15 oz each) chickpeas, drained and rinsed 
  • 1 cup of vegetable broth 
  • 1 teaspoon garam masala 
  • Fresh cilantro for garnish 
  • Lemon wedges for serving 
Ingredients to make Chana Masala including chickpeas, diced onions, spices, lemon, garlic, ginger, green chilies, tomatoes, cilantro and broth.

Instructions

Step 1 – Sauté

Heat pan over medium heat. Add chopped onions and sauté for approximately 10-12 minutes, stirring often until onions soften. If the onions begin to stick, add 2 tablespoons of water and stir gently. Keep an eye on them to prevent burning, adjusting the heat if necessary.  

Step 2 – Cook Until Fragrant

Add minced garlic, cumin, grated ginger, and green chilies. Sauté for 1-2 minutes until fragrant. 

Step 3 – Cook Flavors

Add pureed tomatoes, turmeric powder, coriander powder, paprika, cayenne pepper, and salt. Cook the mixture over medium heat for about 8-10 minutes, allowing the flavors to blend well and the sauce to thicken slightly. Stir occasionally to prevent sticking and ensure even cooking. Adjust the heat as needed to maintain a gentle simmer.  

Step 4 – Add Chickpeas

Add drained chickpeas and vegetable broth, stir well to coat them in the masala, and cook for an additional 5-7 minutes. 

Step 5 – Add Garam Masala

Add garam masala, stirring well to allow the flavors to meld then remove from heat.  

Step 6 – Serve

Serve immediately with a garnish of fresh cilantro, a squeeze of fresh lemon juice, and a side of rice or naan. Enjoy! 

Storage

Allow any leftovers to cool completely before transferring them into an airtight container. Then store in the refrigerator for up to three days. Reheat on the stovetop or in the microwave until hot.

Can I Freeze Chana Masala?

Yes, it freezes well. Store in a freezer-safe container for up to 2 months. Thaw in the refrigerator before reheating on the stove or in a microwave.

More Plant Based Dinner Ideas

If you like this recipe, you are sure to love these dinner recipes too:

Yield: 4 Servings

Chana Masala

Plant-Based Chana Masala

Savor this delicious Chana Masala of tender chickpeas in a rich, aromatic sauce of caramelized onions and garlic, bursting with warm spices. Topped with fresh cilantro and a squeeze of lemon, serve with a side of rice or naan bread.

Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes

Ingredients

  • 1 large onion, finely chopped
  • 2 tablespoons water
  • 3 cloves garlic, minced
  • 3/4 teaspoon cumin Powder
  • 1-inch ginger, grated
  • (4 oz can diced green chiles)
  • 1 can of pureed tomatoes. (about 2 cups)
  • 1/2 teaspoon turmeric powder
  • 1 teaspoon coriander powder
  • 1 teaspoon paprika
  • ¼ - ½ teaspoon cayenne pepper (adjust to your taste)
  • Salt to taste
  • 2 cans (15 oz each) chickpeas, drained and rinsed
  • 1 cup of vegetable broth
  • 1 teaspoon garam masala
  • Fresh cilantro for garnish
  • Lemon wedges for serving

Instructions

  1. Heat pan over medium heat. Add chopped onions and sauté for approximately 10-12 minutes, stirring often until onions soften. If the onions begin to stick, add 2 tablespoons of water and stir gently. Keep an eye on them to prevent burning, adjusting the heat if necessary.  
  2. Add minced garlic, cumin, grated ginger, and green chilies. Sauté for 1-2 minutes until fragrant. 
  3. Add pureed tomatoes, turmeric powder, coriander powder, paprika, cayenne pepper, and salt. Cook the mixture over medium heat for about 8-10 minutes, allowing the flavors to blend well and the sauce to thicken slightly. Stir occasionally to prevent sticking and ensure even cooking. Adjust the heat as needed to maintain a gentle simmer.  
  4. Add drained chickpeas and vegetable broth, stir well to coat them in the masala, and cook for an additional 5-7 minutes. 
  5. Add garam masala, stirring well to allow the flavors to meld then remove from heat.  
  6. Serve immediately with a garnish of fresh cilantro, a squeeze of fresh lemon juice, and a side of rice or naan. Enjoy! 

Notes

  • Allow the Chana Masala to cool completely before transferring it to an airtight container. 
  • Store in the refrigerator for up to 2-3 days. 
  • Reheat on the stovetop or in the microwave until hot. 
  • Adjust the amount of cayenne pepper and green chilies according to your preference. 

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Did you make this recipe?

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

© Holly Yzquierdo

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