One Pot Broccoli and Rice

One of my husbands favorite plant-based meals has always been my Broccoli Rice Casserole. I’ve simplified it into a quick and easy one pot meal that can be made in a skillet. I hope you love this One Pot Broccoli and Rice Skillet as much as he does!

One Pot Broccoli and Rice

This post contains affiliate links.

This is actually the third version of this recipe on my site! In the first, you have to cook the rice, and the sauce, and the broccoli and combine. It’s not hard but it’s a lot of dishes. The second version is a Crock Pot recipe that is really easy but takes hours to cook. I also make it in the Instant Pot but I haven’t shared that version yet.

This version of my Broccoli and Rice is done in less than half an hour! I changed up the ingredients a bit to make this quicker version. The biggest change was using Jasmine rice. I used to always use brown rice but it take about 45 minutes to cook on the stove.

When I asked my readers what they wanted, most said quick and easy recipes so that has become my focus! I want to help you!

One Pot Broccoli and Rice

When I made this, we eat it as a main dish. It works well as a side dish as well. I think it’s one of those perfect dishes, like my Mexican Casserole, that can be made as is to keep plant-based eaters happy but served with a side of meat for family members who aren’t on a plant-based diet.

This recipe makes 4 servings when eaten as a main dish. It reheats well, my husband always takes the leftovers to work for lunch and heats it up in the microwave.

When I asked my readers what they wanted, most said quick and easy recipes so that has become my focus! I want to help you!Click to Tweet

Plant-Based Broccoli and Rice

Ingredients

Do

  1. In a skillet with a lid, bring your water to a boil.
  2. Add rice and seasoning and stir well. Turn the heat down to a low simmer and cover with a lid.
  3. Cook for 10 minutes.
  4. Stir well, and add 1 cup of plant-milk and all your broccoli. Cover with the lid. If you feel like it’s too dry, you can add 1/2 a cup of water.
  5. Cook for 5-10 minutes or until broccoli is tender. I cooked for 5 and needed a couple more minutes, it will depend on your heat and the size of your broccoli.

This Broccoli and Rice came out perfect! We added a little more salt to our individual bowls.

Are you looking for quick and easy meals? 

Plant-Based Mediterranean Bowl

Every once in a while I get on a kick where I only want to eat one thing, fortunately for me that one thing is a super simple, whole food, Plant-Based Mediterranean Bowl!

Plant-Based Mediterranean Bowl

The temperatures in Arizona area finally on the rise. I’m slowly putting my soups aside and embracing fresh, raw veggies! If you are still frozen I’m sorry! Maybe you can enjoy this bowl in front of the fire and think about warmer days ahead!

The great thing about Mediterranean Bowls is that you can easily adapt it based on what you have and what you like.

This page contains affiliate links.

Gluten-Free Mediterranean Bowl

Most of the Mediterranean Bowls I’ve seen use quinoa but some use rice or no grain (or pseudo-grain) at all. Quinoa is great because it’s gluten-free, easy to cook, and I always have some in my pantry.

While the quinoa cooked, I got the veggies ready. Romaine lettuce is my favorite but you can choose your favorite greens. I love red and yellow bell peppers, cucumbers, tomatoes, and red onion. Chickpeas were the perfect addition because I also made hummus! My Cilantro Jalapeno Hummus was perfect in this but I may try my Red Pepper Dip next time.

I set out all the veggies, chickpeas and quinoa and my son made his own bowl. His was pretty much the same except he added apples and cuties and left out the hummus and peppers.

After cutting up all the veggies, I have enough for lunches all week plus some snacks! I’ve been able to make a quick salad with the veggies too. It’s so much easier to eat healthy meals when they are prepped and ready to go!

There are endless combinations you can choose for your bowl if this one isn’t exactly your thing.

  • Sweet Peppers
  • Artichokes
  • Avocado
  • Pickled Onions
  • Carrots
  • Sprouts
  • Micro Greens
  • Roasted Veggies
  • Fresh Herbs
  • Spinach

The list is endless! Please leave a comment and let me know what you want to eat in your bowl!

Plant-Based Mediterranean Bowl

Oil-Free Mediterranean Bowl

Most Mediterranean Bowls are topped with oil or and oil and vinegar type dressing. The hummus does a great job replacing the need for oil and the extra squeeze of lemon gives it an extra boost of acidity. You do not need the oil!

My boys love balsamic vinegar, if you are a fan, you could try it in this bowl. I didn’t think it would mix well with the hummus so I left it out this time.

When I made this bowl I bought olives to go with it. Our grocery store has an olive bar that I’d been wanting to try. My kids and husband love olives so I thought this would make the bowl a little more fun for them.

I, however, do not like olives. I’ve never found an olive I didn’t want to spit out! HA! While I put a few olives in my bowl I didn’t actually eat them. I loved my bowl so much I couldn’t risk it. More for my family.

Plant-Based Mediterranean Bowl

Plant-Based Mediterranean Bowl

This Plant-Based Mediterranean Bowl is gluten-free, nut-free, and perfect for the veggie lovers in your house. This meal is easy to make ahead during meal prep and take for lunch or enjoy it at the end of a long day. These measurements make 4+ bowls.

Ingredients

  • 1 cup uncooked quinoa
  • 2 cups water
  • 1 head romaine lettuce (or your favorite lettuce).
  • 1 cucumber
  • 1-2 bell peppers (I used 1 red and 1 yellow)
  • 1/4 cup sliced red onion
  • 1 cup grape tomatoes (or equivalent fresh diced tomatoes)
  • 1 can chickpeas, drained and rinsed
  • 1 lemon
  • Kalamata olives to
  • 1 cup hummus

Do

  1. Bring 2 cups water to boil, then add the quinoa and cover with a lid. Turn pot down to simmer. Cook for 10 minutes or until quinoa is done and water is absorbed. Fluff quinoa and set aside.
  2. While quinoa is cooking, prepare the veggies. If you haven’t already, wash and dry them. I prefer to peel the cucumbers, dice the red onion, tear or slice the lettuce, and dice the bell pepper. I like to leave my bell peppers in pretty big chunks but its just a personal preference. I’ll leave the tomatoes whole if I’m saving the bowl for later and cut the tomatoes in half if I’m having it now.
  3. Create an assembly line with all the veggies. Drain and rinse your chickpeas.
  4. If you are making hummus from scratch, make it now.
  5. Assemble your bowls.
    1. Make a bed of lettuce with 1 cup romaine.
    2. Scoop in 1/4-1/2 cup cooked quinoa.
    3. Arrange fresh veggies on both sides of the quinoa.
    4. Add a dollop of hummus. Since it’s oil-free, I used about 1/4 cup.
    5. Spoon in about 1/3 cup of chickpeas.
    6. Garnish with lemon wedge and olives.

Serve

This Mediterranean Bowl is perfect for a weekend meal prep that can be enjoyed all week. It tastes just as good coming out of a lunch bag as it does when it’s freshly made, you can’t say that about most lunches!

Do you eat Mediterranean Bowls? What are your favorite ingredients?

Chipotle Black Bean Chili

Nothing beats a bowl of hot chili when it’s cold outside!

Chipotle Black Bean Chili

My Texas Style Chili will always have my heart but sometimes I like to mix it up with different recipes. This recipe uses more ingredients but also has a more complex flavor. With ingredients like chipotle peppers, quinoa, and cinnamon all in one dish, you know you are getting something unexpected.

Chipotle Black Bean Chili

This recipe is easy to dump in the Crock Pot or Instant Pot after some quick chopping and measuring spices. I use canned beans and tomatoes for ease. If you aren’t a fan of spicy, you may want to reduce or omit the chipotle peppers. They give it a great flavor but it’s spicy!

Chipotle Black Bean Chili ingredients

Chipotle Black Bean Chili

Like all my recipes, you can easily change-up the ingredients based on your likes and dislikes, or what you have in your pantry!

Ingredients:

  • ½ of a 7 oz. can Chipotle peppers in adobo sauce
  • 2 cans black beans, drained and rinsed
  • 1 cup frozen or canned corn
  • ¾ cup uncooked quinoa
  • 1 small red onion, chopped
  • 5 garlic cloves, minced
  • 1 green bell pepper, chopped
  • 1 red bell pepper, chopped
  • 1 large cinnamon stick
  • 1 Tbsp. chili powder
  • 1 Tbsp. oregano (Mexican oregano if you have it!)
  • 2 cups vegetable broth
  • 2 (14 oz.) cans petite diced tomatoes with juice
  • ¼ cup fresh chopped cilantro

 

Chipotle Black Bean Chili ingredients

Directions:

  1. Place everything up through broth in slow-cooker or Instant Pot. Add in half of the chopped cilantro. (Save the other half of cilantro for garnishing).
  2. If you are cooking in a slow cooker, dump the tomatoes in and give it a stir. If you are using the Instant Pot, set the tomatoes aside for a minute and stir well. Then add the tomatoes, just dump them on top but don’t stir. Sometimes tomatoes and tomato sauces can cause Instant Pot recipes to burn or stick. Leaving the tomatoes on top of the other ingredients will keep that from happening.
  3. If using a slow cooker, cover with the lid then cook on low for 7 to 8 hours, or high for 4 to 6 hours. If using an Instant Pot, close the lid and close the vent. Cook on high, pressing Manual or Pressure Cook (depending on your model) and adjust the time to 10 minutes. I prefer letting the Instant Pot version NPR (natural pressure release) for at least 10 minutes after it’s done.
  4. Stir well and remove the cinnamon stick.
  5. Serve in bowls, garnish with fresh cilantro or add your favorite toppings.

Chili Topping Ideas

There are so many great toppings you can add to chili. My favorites are tortilla chips to give it a little crunch and avocado to help tame the spiciness. Other great ideas are:

  • Cilantro
  • Diced avocados
  • Diced tomatoes
  • Lime wedges
  • Hot sauce
  • Diced green onion
  • Tortilla chips

Chipotle Black Bean Chili

My mom is visiting and loved this chili too. You don’t know my mom but that is saying something. She lives in Oklahoma where she raises horses, dogs, and cattle. She let all her Facebook friends know she ate vegan chili and liked it!

I think it’s safe to say for meat loving friends and family will love it too!

Don’t forget to pin this recipe and add it to your meal plan! You can follow my Instant Pot board on Pinterest too!

Chipotle Black Bean Chili

Farmers Market Shepherd’s Pie

This post is sponsored by Blue Cross Blue Shield of Arizona.

Have you noticed how most of our holidays are food focused? And, it’s not just holidays, during big moments, both good and bad, we gather around food. I still remember sharing meals with my family as a child.

Our older children who are now adults reminisce about their favorite childhood meals. The meals we share with our kids will have a lasting impact on them. I believe creating healthy meals and enjoying them together will make your family stronger, both physically and relationally.

If you are looking for a meal that will bring a family together, look no further than this Farmers Market Shepherd’s Pie. It’s perfect for helpers!

Farmers Market Shepherd's Pie

I bought these beautiful veggies on a recent trip to the farmers market as part of Blue Cross Blue Shield’s Nourishing Arizona campaign. If you want your family to get interested in eating more veggies, a trip to the farmers market is a great start!

I love that this whole meal (except maybe the lentils and spices) are grown locally! My son is slightly obsessed with wanting to become a gardener to grow all our food. We aren’t anywhere close to that but he does a great job of helping pick out fresh produce.

Farmers Market Shepherd's Pie

If your kids want to help and are old enough to use a knife, cutting veggies is an easy way for them to help. If not, they can wait until it’s time to mash the sweet potatoes. Even toddlers can help with the measuring after you do the cutting.

You can cook some parts of this Shepherd’s Pie in the Instant Pot. I cooked the potatoes in the Instant Pot while the other ingredients cooked on the stove. If you don’t have an electric pressure cooker, you can bake or boil your potatoes. If baking, just wash your potatoes first, no need to peel them because you’ll be able to scoop the potato out of the skins. If boiling, peel and cut into manageable pieces.

Farmers Market Shepherd's Pie

Farmers Market Shepherd’s Pie

This recipe is perfect for potlucks, especially if you don’t know if there will be healthy options.

Ingredients

  • 2 cups fresh green beans, ends trimmed and cut into bite sized pieces
  • 2 cups sliced carrots
  • 1 cup sliced celery
  • 4 cloves garlic, divided
  • 1 cup onion, diced and divided
  • 4 large sweet potatoes or yams
  • ¼ cup soy milk or other non-dairy milk
  • 1 cup dry lentils + 2 cups water
  • 1 teaspoon salt
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 2 Tablespoons nutritional yeast
  • 2 Tablespoons gluten-free baking mix (you may substitute flour if you aren’t gluten-free)
  • 1 ½ cups soy milk

Cooking the Veggies

Put 1 cup of water into a large skillet. Add your cut green beans, sliced carrots, sliced celery, half the garlic and half the onion. Cover with the lid.

Cook the veggies for 10-15 minutes until they are tender-crisp or to your desired crispness.

Pour the veggies into a colander and let the extra liquid drip off until time to assemble. Use the skillet to make the sauce.

Cooking the Lentils

While the veggies are cooking, start cooking your lentils in a medium saucepan.

Bring 2 cups of water to a boil, then add 1 cup of dry lentils and the remaining garlic and onion. You may season them with salt, pepper and other spices.

The lentils will need to cook for about 15 minutes. Most or all of the water will be absorbed. If not, carefully drain it off.

Cooking the Sweet Potatoes

I like cooking potatoes in the Instant Pot because it’s fast and easy. If you have an Instant Pot, wash the potatoes and place them on the wire rack with one cup of water below. Then cook them on manual for 15 minutes with natural pressure release.

Once done and cooled enough to handle, remove the potatoes from the pot, carefully remove the skin, then mash them with ¼ cup of soy milk and a sprinkle of salt.

Cooking the Sauce

The sauce requires constant attention, don’t start it until you can focus on it. Add 1 teaspoon of salt, garlic powder, onion powder to a bowl. Then add 2 Tablespoons of nutritional yeast and gluten-free baking mix (or flour if you aren’t gluten-free) and mix them together.

Dump that mixture into your skillet. Add 1 ½ cups soy milk and whisk all together. When the mixture starts to clump, alternate using a silicone spatula to smooth it out and scrape the bottom of the skillet, and a whisk to stir it up. You’ll need to keep stirring and scraping until the sauce is thick.

Assembling the Shepherd’s Pie

In a pie pan or 9×9 casserole dish, pour your cooked lentils. I like to take a fork and press them into the bottom to help them stick together a little.

Then, pour in the veggies that have been draining in the colander. Spread them around so they evenly cover the lentil layer.

Pour the sauce over the veggie layer. Give the casserole dish a little shake so that the sauce settles around the veggies.

Carefully scoop out one spoonful of mashed sweet potatoes at a time and plop it on top of the sauce layer. Repeat this until the whole casserole is covered in mashed sweet potatoes. Then you can use a spoon to smooth out the sweet potato layer.

Pop this in the oven for 10 to 15 minutes while everyone gets washed up for dinner.

Farmers Market Shepherd's Pie


You can adapt this recipe and make it using your favorite veggies too! Take a look at this infographic from Blue Cross Blue Shield’s Nourishing Arizona campaign for more tips on picking fresh produce.

How to Pick Produce

 

Creating healthy meals with your family will make a big impact in their future. Eating healthy meals creates a culture where being healthy is a priority. Using real, whole foods and teaching your kids to prepare them will set them up for healthy eating later in life.

It may not be possible to eat every meal together but making it a part of your family’s routine is worth the effort. Years from now, your kids will tell stories about family traditions and the foods they remember eating, let’s make those good memories!

Pineapple and Tofu Kabobs

These Pineapple and Tofu Kabobs are the perfect introduction to tofu!

These easy Tofu Kabobs are a great way to introduce your family to tofu!

When we first went plant-based I was a little afraid of tofu. I had never tried it and didn’t know what to expect. Years later, I’m happy to say that we love tofu. We don’t have it often but when we do it’s a crowd pleaser.

Cooking Tofu

There are a few different ways I like to eat tofu; we eat it crumbled in a tofu scramble, diced and cooked in a skillet, or cooked in my Air Fryer.

When I bought my GoWiseUSA Air Fryer I had two things I wanted to make, crispy fries and Tofu Kabobs.

Grilling isn’t an option for us. Our grill is pretty old and since we stopped cooking meat, we stopped using it and it fell into disrepair. Broiling and roasting in the summer is out because we live in Arizona and it’s too hot. In the summer, I don’t use my oven because it heats up the house.

You can definitely make these on the grill or in the oven if you don’t have an Air Fryer. I’ve even cooked them in a skillet but they don’t cook as evenly since the individual veggies and tofu pieces don’t all touch the surface of the pan at the same time.

These easy Tofu Kabobs are a great way to introduce your family to tofu!

When I came up with this recipe, I really wanted to mimic the kabobs we used to make on our grill. Those had meat but the tofu was a great replacement. I also wanted to add my favorite veggies! Grilled bell peppers and onions are my favorite veggies to grill! Turns out, they are also great in the Air Fryer.

These easy Tofu Kabobs are a great way to introduce your family to tofu!

If you are new to making tofu there are a few things to know.

First, tofu will take on the flavors of the other things you are cooking, so season your food well.

Second, tofu is packed in water and absorbs it like a sponge. You’ll want to squeeze it out. I used to put it between two plates and put heavy books on top. I recently bought an EZ Tofu Press and it’s much easier to use.

These easy Tofu Kabobs are a great way to introduce your family to tofu!

Pineapple and Tofu Kabobs

Get your wooden skewers ready for these easy and delicious kabobs.

Ingredients for Tofu Kabobs

  • 1 block firm tofu
  • 1 pineapple, cubed
  • 1 onion, chopped into large chunks
  • 1-2 bell peppers, chopped into large chunks

Ingredients for Marinade

  • 1/2 cup tamari (or soy sauce or Braggs Liquid Aminos)
  • 1/2 cup water
  • 1/4 cup maple syrup
  • 1/2 teaspoon paprika
  • 1/2 teaspoon ground ginger
  • Optional sriracha

Do

  1. Press tofu to remove excess water. This will take about 10 minutes. While the tofu is pressing, soak wooden skewers in water. I broke mine in half so they would fit in my Air Fryer.
  2. Mix up the marinade in a shallow bowl or baking dish.
  3. Cube the tofu, then place the tofu in the marinade to soak for about 10 minutes.
  4. Chop veggies and pineapple and set aside.
  5. Build the kabobs by alternating veggies, tofu, and pineapple on the skewers.
  6. If cooking in Air Fryer, at 320° for 15 minutes, shaking after 10 minutes. If cooking in a skillet, stir or turn tofu, pineapple, and veggies until lightly browned on all sides.

These easy Tofu Kabobs are a great way to introduce your family to tofu!

Use these spices and ingredients as a starting point, add your favorites like mushrooms, grape tomatoes, zucchini, and more!

You should know that the veggies cook way faster than the tofu. If you use small chunks of veggies and big chunks of tofu the veggies will dry out if you cook them longer than 15 minutes.

One last tip! Use the leftover marinade to cook your quinoa, rice or noodles! If you are sauteing the veggies in a pan instead of making kabobs, use the leftover marinade in the skillet. The photo below is pineapple, tofu, and veggies that were sauteed in a skillet. No oil was used, just the marinade or a little water to keep it from sticking.These easy Tofu Kabobs are a great way to introduce your family to tofu!

What are your favorite (plant-based) kabob ingredients?