My Plant-Based Family

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

Daniel Fast Recipes

Oil-Free Cowboy Caviar

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Flavorful, vegan and oil-free cowboy caviar can be eaten as a dip, salad, relish or on a spoon. With my Sweet and Tangy Salad Dressing poured over it, you’ll never miss the oil. Bonus – there’s no added sugar either!

We love to eat this at home with tortilla chips, but it’s also great to make ahead for potlucks and parties. Just be sure to leave the avocado out until you are ready to serve.

What is Cowboy Caviar Made of?

This oil-free cowboy caviar is made with black beans, black eyed peas, corn, tomatoes, bell pepper, onion, jalapeno and cilantro. It all gets tossed in tangy and sweet salad dressing to bring the flavors together. Then avocado is added before serving. Yum!

Is Cowboy Caviar Fattening?

While the traditional Cowboy Caviar made with Italian dressing or olive oil is high in fat, the only ingredient with any significant fat in my oil-free cowboy caviar is avocado, which can be left out if desired. This is a lighter version with big, fresh flavors. The beans are packed with protein and fiber too.

Oil-Free Cowboy Caviar Recipe

Ingredients

  • 1 can black beans, drained and rinsed 
  • 1 can black eyed peas, drained and rinsed 
  • 1 can whole kernel corn, drained and rinsed 
  • 2 cups diced tomatoes (I used 3 Roma tomatoes) 
  • 1/2 cup diced red onion 
  • 1 diced bell pepper (red, yellow or orange) 
  • 1 diced jalapeno pepper (remove seeds if you don’t want it spicy) 
  • ½ cup diced cilantro 
  • 3 avocados, diced (we leave them out and slice some right before each serving, if adding at once, splash with lime juice to keep from browning) 
  • 1 recipe of Sweet and Tangy Salad Dressing (see recipe for ingredients and steps) 

Instructions

Step 1 – Make Salad Dressing

First, follow my recipe to make Sweet and Tangy Salad Dressing. It needs a bit of time to thicken while you put together the cowboy caviar.

Step 2 – Mix Peas, Beans and Corn

In a large mixing bowl, add your beans, peas and corn that have been rinsed and drained.

Step 3 – Chop

Now chop all the tomatoes, red onion, bell pepper, cilantro and avocado.

Step 4 – Stir

Stir in everything, minus the avocado (unless it’s covered with lime to prevent browning).

Step 5 – Pour Dressing

Next, pour the Sweet and Tangy Salad Dressing over the cowboy caviar and mix them together.

Step 6 – Refrigerate

Refrigerate the oil-free cowboy caviar until you are ready to serve. Add the avocado immediately before serving.

Serving Options

My kids love scooping this up with tortilla chips. You can also serve it over a bed of lettuce or just eat it with a fork! I love topping baked potatoes with it too.

Storage

Leftovers can be stored in an airtight container in the refrigerator for 3-5 days as long as it doesn’t have avocado in it. Avocado does not store well and will become brown and mushy.

Slice fresh avocado to serve with any leftovers.

More Plant Based Salsas and Dips

If you love this recipe, check out my other dips and salsas. They are all oil-free too!

Yield: 4 Servings

Oil-Free Cowboy Caviar

Oil-Free Cowboy Caviar

Cowboy caviar is a fancy name for bean salsa. It is a blend of fresh flavors without any added oil that's great for dipping or eating alone.

Prep Time 10 minutes
Additional Time 30 minutes
Total Time 40 minutes

Ingredients

  • 1 can black beans, drained and rinsed
  • 1 can black eyed peas, drained and rinsed
  • 1 can whole kernel corn, drained and rinsed
  • 2 cups diced tomatoes (I used 3 Roma tomatoes)
  • 1/2 cup diced red onion
  • 1 diced bell pepper (red, yellow or orange)
  • 1 diced jalapeno pepper (remove seeds if you don’t want it spicy)
  • ½ cup diced cilantro
  • 3 avocados, diced (we leave out and slice some right before each serving, if adding at once, splash with lime juice to keep from browning)
  • 1 recipe of Sweet and Tangy Salad Dressing (see separate recipe for ingredients and steps)

Instructions

  1. Make Sweet and Tangy Salad Dressing first so it can thicken. 
  2. In a large mixing bowl, add beans, peas and corn that have been drained and rinsed. 
  3. Chop all veggies. 
  4. Stir in all the veggies, minus the avocado (unless it's covered with lime to prevent browning).  
  5. Pour in Sweet and Tangy Salad Dressing and stir everything together. 
  6. Refrigerate until ready to serve. Add avocado right before serving. 

Notes

  • Serve with tortilla chips, on a bed of lettuce or eat it with a spoon
  • Refrigerate leftovers in an airtight container for 3-5 days without avocado
  • Slice fresh avocado and add before serving

Did you make this recipe?

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

© Holly Yzquierdo

Spicy Black Bean Soup

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This Spicy Black Bean Soup is a quick and satisfying dish that combines the goodness of black beans, tomatoes, and green chilis in a rich, creamy, mildly spicy soup. It’s the perfect recipe for busy days when you crave a nourishing meal without the fuss. My family loves it topped with avocado, sliced jalapeno, and diced tomato. 

You probably have most of the ingredients in your pantry. The soup features canned black beans, white onion, canned tomatoes with green chilis, cilantro, red wine vinegar, veggie broth, and common spices (garlic powder, ground cumin, and chili powder). 

Is Black Bean Soup Good for You?

Yes! Black beans are a great source of protein and fiber. Combining them with onion, tomatoes and spices adds appealing flavors to please your taste buds. Then the beans will keep you feeling full and satisfied.

How to Spice up Black Beans

In my experience, black beans are best when combined with onion and garlic flavors. Use that as a base, then experiment with more or less of the other spices to create the perfect flavor for you. Want extra spicy soup? Add more chili powder! It is called ‘Spicy Black Bean Soup’ after all.

How to Make Spicy Black Bean Soup

Ingredients

  • 3 to 4 Tablespoons water 
  • 2 cups white onion, diced (approximately 1 large onion) 
  • 1 Tablespoon chili powder 
  • 2 teaspoons ground cumin 
  • 1 teaspoon garlic powder 
  • 4 (15-ounce) cans black beans, drained and rinsed 
  • 1 (10-ounce) can tomatoes and green chiles  
  • 4 cups (32 ounces) vegetable broth (or 4 cups water and 4 Tablespoons Veggie Broth Mix) 
  • 1 Tablespoon red wine vinegar 
  • ½ cup cilantro, coarsely chopped and divided 
  • Kosher salt and freshly ground pepper, to taste 
  • Optional toppings: cilantro, avocado, green onion, diced tomato, thinly sliced jalapeno or radish 

Step 1 – Cook Onion

Begin by heating a large pot or Dutch oven over medium heat. Add diced white onion and 2 Tablespoons of water. Cook, stirring occasionally, until onions begin to soften and turn translucent. Add small amounts of water as needed if onions start to brown or stick to the pan and cook until tender, 8 to 10 minutes. 

Step 2 – Add Spices

Add chili powder, ground cumin, and garlic powder to the onions, stir, and cook until fragrant, 1-2 minutes. 

Step 3 – Add Beans, Tomatoes and Vegetable Broth

Next add the drained black beans, the can of tomatoes with green chilis, and vegetable broth and stir together. 

Step 4 – Simmer

Now bring the soup to a boil over medium-high heat, then reduce heat to low and simmer for 30 minutes or until everything is tender. 

Step 5 – Blend

Carefully place about 3 cups of soup in a blender and puree until smooth, about 10 seconds, then stir back into the soup pot. Alternatively, an immersion blender can be used for the desired consistency. 

Step 6 – Season

Next stir in the red wine vinegar and half (¼ cup) of the chopped cilantro. Salt and pepper to taste. 

Step 7 – Garnish

Serve hot with cilantro garnish and other optional toppings. 

How to Store Spicy Black Bean Soup

This soup can be refrigerated for up to 4 to 5 days and then reheated on the stovetop or in the microwave. Add broth or water to adjust consistency, as it will thicken in the refrigerator. It tastes even more delicious after the flavors have melded overnight! 

Spicy black bean soup also be frozen in a freezer-safe container or a freezer bag for up to 3 months. When ready to eat, place in the refrigerator overnight to thaw and reheat on the stovetop over medium heat. Add broth or water as needed if it has become too thick.

To Puree or Not to Puree?

If you like pureed soup, you can definitely blend the entire pot. Just be careful to blend it in batches so that your blender is not filled past the maximum fill line and be mindful of the hot steam that will be released from the top. Of course, if you would rather keep the beans whole, you do not need to puree it at all. 

More Plant Based Soup Recipes

If you like this spicy black bean soup, you’ll love these soups too:

Yield: 6 Servings

Spicy Black Bean Soup

Spicy Black Bean Soup

This Spicy Black Bean Soup is a quick and satisfying dish that combines the goodness of black beans, tomatoes, and green chilis in a rich, creamy, mildly spicy soup.

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

Ingredients

  • 3 to 4 Tablespoons water
  • 2 cups white onion, diced (approximately 1 large onion)
  • 1 Tablespoon chili powder
  • 2 teaspoons ground cumin
  • 1 teaspoon garlic powder
  • 4 (15-ounce) cans black beans, drained and rinsed
  • 1 (10-ounce) can tomatoes and green chiles 
  • 4 cups (32 ounces) vegetable broth
  • 1 Tablespoon red wine vinegar
  • ½ cup cilantro, coarsely chopped and divided
  • Kosher salt and freshly ground pepper, to taste
  • Optional toppings: cilantro, avocado, green onion, diced tomato, thinly sliced jalapeno or radish

Instructions

  1. Heat a large pot or Dutch oven over medium heat. Add diced white onion and 2 Tablespoons of water. Cook, stirring occasionally, until onions begin to soften and turn translucent. Add small amounts of water as needed if onions start to brown or stick to the pan and cook until tender, 8 to 10 minutes. 
  2. Add chili powder, ground cumin, and garlic powder to the onions, stir, and cook until fragrant, 1-2 minutes. 
  3. Add the drained black beans, the can of tomatoes with green chilis, and vegetable broth and stir together. 
  4. Bring the soup to a boil over medium-high heat, then reduce heat to low and simmer for 30 minutes or until the black beans are tender. 
  5. Place about 3 cups of soup in a blender and puree until smooth, about 10 seconds, then stir back into the soup pot. Alternatively, an immersion blender can be used for the desired consistency. 
  6. Stir in the red wine vinegar and half (¼ cup) of the chopped cilantro. Salt and pepper to taste. 
  7. Serve hot with cilantro garnish and other optional toppings. 

Notes

  • For a pureed soup, you can blend the entire pot.
  • For a chunky soup, don't puree at all.
  • Store in an airtight container in the refrigerator for up to 5 days.
  • Store in a freezer-safe container in the freezer for up to 3 months.

Did you make this recipe?

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

© Holly Yzquierdo

Flavor Packed Moroccan Chickpeas

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Morocco is known for bright, bold flavors, and these plant-based Moroccan Chickpeas bring just that. It’s a versatile dish that can be eaten alone or served with a variety of bases to make it a complete meal – perfect for meal planning!

Do they Eat Chickpeas in Morocco?

Yes, Moroccans eat chickpeas. The Arabic word for chickpea is hommos. It is often cooked in couscous or added to Hariri soup.

In America, chickpeas are most commonly eaten when blended to make hummus. They offer a creamy middle and mild taste that takes on any flavor added.

Meal Planning with Moroccan Chickpeas

I like to make a batch of Moroccan chickpeas on Sunday with a plan to eat them throughout the week in various ways. Here are a few ways things it can be served over to make a meal for lunch or dinner:

  • Rice
  • Quinoa
  • Roasted Potatoes
  • Sweet Potato
  • Squash
  • Tortillas
  • Crusty Bread

With a plan made in advance, go ahead and cook the potatoes and rice to have on-hand as well. Feel free to grab a fork and eat them alone as a satisfying snack or side dish too!

Flavor Options

Chickpeas will take on any flavor you add to the dish. That means there are lots of ways to switch up the taste to your liking. If spicy food is your jam, add chili flakes or more cayenne pepper.

For a sweet twist, throw in a handful of raisins. Fresh garlic and ginger can bring comfort. Experiment to find what you and your family like best.

With so many flavor combinations and a variety of bases to choose from, this dish will never get boring.

How to Make Moroccan Chickpeas

Ingredients

  • 1/2 cup Veggie Broth
  • 1 Yellow Onion (medium, diced)
  • 1 cup Chickpeas (1/2 can drained and rinsed)
  • 1 1/2 tsps Salt
  • 1 tbsp Turmeric
  • 1/2 tsp Cinnamon
  • 1/2 tsp Cardamom
  • 1/4 tsp Cayenne Pepper
  • 1 can Petite Diced Tomatoes (15 ounce can, drained)
  • 1/2 cup Parsley
  • 1/3 cup Pitted Dates (finely chopped)

Step 1 – Cook on Stovetop

Add the broth and onion to a pot over medium heat. Cook for about 3 minutes until the onions begin to soften. Add the chickpeas, salt, turmeric, cinnamon, cardamom and cayenne pepper. Continue to cook for 3 more minutes.

Step 2 – Add Tomatoes

Add the tomatoes, parsley and dates to the pot and stir to combine. Reduce the heat to medium-low and cover the pot with a lid. Cook for 10 minutes, stirring occasionally.

Step 3 – Serve

Divide between bowls, or serve over rice. Enjoy!

Serving Size

One serving size is equal to approximately one cup of stew.

Serving Alternatives

There are lots of ways to serve Moroccan chickpeas. Eat them alone or serve it over rice, quinoa, roasted potatoes, sweet potato, squash, tortillas or crusty bread. Yum!

Add More Flavor

Change up the flavor to keep this recipe fresh and exciting. Add fresh garlic, ginger, chili flakes and/or raisins to your liking.

Storage

Any leftover Moroccan chickpeas can be refrigerated in an airtight container for up to four days.

More Plant-Based Meal Recipes

If you enjoyed this recipe, check out these other delicious dinner ideas:

Yield: 4 Servings

Moroccan Chickpeas

Moroccan Chickpeas

Create a nutrition packed bowl of chickpeas with flavors from Morocco. This recipe is great eaten alone or served over rice, quinoa, vegetables, tortilla, etc.

Prep Time 4 minutes
Cook Time 16 minutes
Total Time 20 minutes

Ingredients

  • 1/2 cup Veggie Broth
  • 1 Yellow Onion (medium, diced)
  • 1 cup Chickpeas (1/2 can drained and rinsed)
  • 1 1/2 tsps Salt
  • 1 tbsp Turmeric
  • 1/2 tsp Cinnamon
  • 1/2 tsp Cardamom
  • 1/4 tsp Cayenne Pepper
  • 1 can Petite Diced Tomatoes (15 ounce can, drained)
  • 1/2 cup Parsley
  • 1/3 cup Pitted Dates (finely chopped)

Instructions

  1. Add broth and onion to a pot over medium heat. Cook for about 3 minutes until the onions begin to soften. Add the chickpeas, salt, turmeric, cinnamon, cardamom and cayenne pepper. Continue to cook for 3 more minutes.
  2. Add the tomatoes, parsley and dates to the pot and stir to combine. Reduce the heat to a medium-low and cover the pot with a lid. Cook for 10 minutes, stirring occasionally.
  3. Divide between bowls, or serve over rice, etc. Enjoy!

Notes

  • Leftovers: Refrigerate in an airtight container for up to 4 days.
  • Serving Size: One serving is equal to approximately 1 cup of stew.
  • More Flavor: Add fresh garlic, ginger, chili flakes and/or raisins.
  • Serve it With: Rice, quinoa, roasted potatoes, sweet potato, squash, tortillas or crusty bread.

Did you make this recipe?

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

© Holly Yzquierdo

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

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)

vegan red lentil chili

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

Sweet Potato and Black Bean Bowl

by 3 Comments

This Sweet Potato and Black Bean Bowl has been living on my personal meal plan for months! We love it! Most often it takes the form of a Sweet Potato and Black Bean Salad because I put all the ingredients on top of a giant bowl of greens.

Sweet Potato Black Bean Bowl

I first shared this recipe during the Next Step Challenge. It’s been a big hit!

The flavor of this salad is my main reason for loving it. We love sweet potatoes and black beans. Corn and tomatoes are always a good choice for me. Add in the avocado and I’m a happy camper! Of course when I can’t find good avocados I’ll use a little packaged guacamole. Then, instead of salad dressing I use salsa!

The next reason is because I feel great after eating it. The potatoes and beans give me a lot of energy and fuel for my day. I get a lot of greens and veggies. Sometimes I even throw some fruit in there, usually berries.

Sweet Potato and Black Bean Bowl

Batch Cook

To make this easy to throw together on busy week days, we like to batch cook the sweet potatoes on the weekend. You can also cook your beans but I’ve been using canned black beans for ease.

To batch cook the sweet potatoes, preheat your oven to 400 degrees. Then wash and peel your sweet potatoes, then dice them into bite sized pieces. Bake them for 40 minutes.

This recipe serves about 4. It will depend on how much of all the veggies you use. We like to prepare this for busy week day lunches because we can throw everything together in a few minutes.

Sweet Potato and Black Bean Bowl

Sweet Potato and Black Bean Bowl

Ingredients

  • 2 sweet potatoes
  • 1/2 teaspoon sea salt
  • 1 head Romaine (or your favorite greens)
  • 1 can Black Beans, drained and rinsed
  • 1 cup Tomatoes, diced
  • 1 can Corn, drained and rinsed
  • 1 cup Salsa, divided
  • 2 Avocados

Instructions

  1. Preheat oven to 400 degrees.
  2. Wash and peel 2 sweet potatoes. Cube them into bite sized pieces and place them on a cookie sheet covered with parchment paper. Sprinkle salt on the potatoes and bake for 40 minutes. Allow to cook before eating.
  3. Assemble the bowl, starting with a layer of romaine or greens of your choice, add in black beans, cooked sweet potatoes, corn, tomatoes, and avocado. Top the bowl with your favorite salsa.

Other additions we enjoy is adding fresh lime, cilantro, fresh jalapeno, sauerkraut (really), and any other veggies that need to be used up.

Yield: 4

Sweet Potato and Black Bean Bowl

Sweet Potato and Black Bean Bowl

This Sweet Potato and Black Bean Bowl is incredibly satisfying. You'll get a great variety of veggies in an easy to assemble meal. This vegan meal will leave you full and energized.

Prep Time 10 minutes
Cook Time 40 minutes
Additional Time 10 minutes
Total Time 1 hour

Ingredients

  • 2 sweet potatoes
  • 1/2 teaspoon sea salt
  • 1 head Romaine (or your favorite greens)
  • 1 can Black Beans, drained and rinsed
  • 1 cup Tomatoes, diced
  • 1 can Corn, drained and rinsed
  • 1 cup Salsa, divided
  • 2 Avocados

Instructions

  1. Preheat oven to 400 degrees.
  2. Wash and peel 2 sweet potatoes. Cube them into bite sized pieces and place them on a cookie sheet covered with parchment paper. Sprinkle salt on the potatoes and bake for 40 minutes. Allow to cook before eating.
  3. Assemble the bowl, starting with a layer of romaine or greens of your choice, add in black beans, cooked sweet potatoes, corn, tomatoes, and avocado. Top the bowl with your favorite salsa.

Notes

You can also use fresh lime, cilantro, fresh jalapeno, sauerkraut, and any other veggies that need to be used up.

If you plan to carry this to work, I recommend using cherry tomatoes instead of diced tomatoes.

Save time by batch cooking the potatoes ahead of time.

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© Holly Yzquierdo
Category: Recipes

Salads don’t have to be only veggies, adding beans, potatoes and other higher calorie foods like avocados and nuts (if you make them a part of your diet) can help make your salads satisfying and give you the energy you need to conquer your day!