My Plant-Based Family

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

Mexican Food

Plant-Based Taco Bar

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Back when we did potlucks, a Taco Bar was always a favorite! It’s easy, everyone can make their own, and almost everyone loves tacos. A Plant-Based Taco Bar is also really versatile because all the ingredients can be mixed and matched! Tacos, burritos, taco salads, choose your own adventure.

Plant-Based Taco Bar

Whether you are feeding a crowd (whenever we get to do that again) or your family, give the Taco Bar a try!

Keep in mind that you don’t have to make it super complicated. You don’t have to have all of these options or toppings. Just in case you need it, I’m giving you permission to simplify this and do the easiest version with ingredients you already have!

Vegan Taco Meat

We choose whole food versions of taco filling. My absolute favorite is my Instant Pot Lentil Taco filling. The stove top version is really good too!

I also have a version that combines Quinoa and Lentils or a version with just quinoa.

Tortillas

Our tortilla choice varies but we usually have corn tortillas for the adults and flour tortillas for the kids. Sometimes we will use lettuce wraps or tortilla chips. We mix and match based on what we are in the mood for and what’s available.

Plant-Based Taco Bar

Taco Toppings

This is where the fun begins. You can use whatever you like but my favorite taco toppings for a Taco Bar include:

  • Lettuce
  • Diced Tomatoes
  • Sliced Jalapenos
  • Corn
  • Pico de Gallo
  • Salsa (red and green)
  • Avocado or Guacamole
  • Black Beans (whole)
  • Pinto Beans (whole)
  • Cilantro
  • Lime

Some people like pickled onions and dairy-free cheese but we aren’t into that. I have used vegan sour cream or vegan plain yogurt for a little extra tang!

Oil-Free Refried Beans

Side Dishes for a Taco Bar

I don’t think you really need side dishes when it comes to a taco bar but since I love these I’ll mention them. Plus, they go perfectly with tacos!

Mexican Rice is so easy to make. Cook it in the Instant Pot or stove top. Refried Beans are easy too, just a little time consuming to make from dry beans but don’t let that stop you. I actually prefer to follow this recipe for Instant Pot Refried Beans (oil-free of course)!

What are your must have Vegan Taco Bar options? I’d love to hear if you use the same basics or if you have other options we haven’t thought of!

By the way! I just started a Youtube Channel! I’d love it if you would subscribe! Just CLICK HERE to check it out!

Instant Pot Mexican Quinoa

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We’ve been eating my Mexican Rice and Bean Casserole for years. It’s a crowd pleaser. I’ve adapted it and made many different versions. It seems like it’s time to do it again. I’m taking the same flavor and most of the ingredients plus quinoa! It make it even easier, I’m making it in my Instant Pot!

Instant Pot Mexican Quinoa

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If you are like me, you probably have a giant bag of quinoa in your pantry. I don’t know why, but in the summer I always gravitate toward quinoa.

What is Quinoa?

Quinoa is technically a seed but most people treat it like a grain. It should be cooked before eating. Quinoa has a slightly nutty flavor.

Quinoa is a great versatile food to add to your rotation. We enjoy it in stir frys instead of rice, in breakfast bowls instead of oats, as a replacement for taco meat, your imagination is the limit.

Should I Washing Quinoa?

If you are new to quinoa, you will want to rinse your quinoa first. Quinoa is coated in saponin. It’s bitter and will make you think quinoa is gross. If you rinse the quinoa well, we use a No products found., you’ll be able to get the saponin off easily.

Many brands of quinoa will prewash it to remove the saponin.

Instant Pot Mexican Quinoa

Instant Pot Mexican Quinoa

I love how versatile this recipe is. I enjoy it hot and cold. Whether I reheat leftovers or serve them cold, I love topping it with my pico de gallo. What can I say, fresh tomatoes, onions, garlic and cilantro are irresistible.

When I know I need a filling meal on the go, this is one of my top choices.

Yield: 4 servings

Instant Pot Mexican Quinoa

Instant Pot Mexican Quinoa

Instant Pot Mexican Quinoa is a quick and easy recipe your family will love. Adapt it to your individual preferences.

Prep Time 5 minutes
Cook Time 5 minutes
Additional Time 20 minutes
Total Time 30 minutes

Ingredients

  • 1 15 ounce can Black Beans (drained, rinsed)
  • 1 1/4 cups water or veggie broth
  • 1 cup Quinoa (uncooked)
  • 1 cup Diced Tomatoes (from the can, drained)
  • 1 cup Frozen Corn
  • 2 teaspoon Chili Powder
  • 1 teaspoon Cumin
  • 1 tsp Garlic Powder
  • 1/2 tsp Sea Salt
  • 1 Lime, sliced for garnish
  • 2 Avocado (diced)

Instructions

  1. Dump the black beans, water/veggie broth, quinoa, tomatoes, corn, chili powder, cumin, garlic powder, and salt into the Instant Pot.
  2. Close the lid and close the pressure valve. Press manual/pressure cooker and cook for 5 minutes on high pressure. Once it is done, release the pressure manually. Remove the lid carefully.
  3. Serve in bowls topped with lime wedges and diced avocado. Fresh pico de gallo is my favorite way to enjoy it.

Notes

Refrigerate leftovers in an air tight container. Enjoy for 3-4 days.

You can eat leftovers warm or cold.

Did you make this recipe?

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

© Holly Yzquierdo
Category: Instant Pot

Tortilla Soup

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We love Mexican Food! Beans, peppers, cilantro…you name it, we love it. Plant-Based Tortilla Soup is one of those favorites that deserves a plant-based make over!

This Tortilla Soup is similar to my Taco Soup and Enchilada Soup but is different in several ways. This recipe is designed for only 4 servings and uses spices differently.

Make your own Tortilla Strips

I make my own tortilla strips using soft corn tortillas. They aren’t as crunchy as the store bought version that has oil but I don’t mind.

Don’t forget to preheat your oven because the tortilla strips will bake for about 10 minutes at 350 degrees. I don’t put them in the oven until the soup is simmering but it’s important to have your oven ready.

When the soup is simmering on the stove I’ll cut up my corn tortillas. I like to sprinkle them with fresh lime juice and dust them with onion and garlic powder, sometimes I’ll add paprika. These bake for 10 minutes at 350 degrees.

Plant-Based Tortilla Soup

I start this one off by doing a water saute of my onions, garlic, jalapenos and cilantro. I normally reserve cilantro for a garnish in most recipes but in this one, it’s one of the first ingredients.

Once this is cooking for a few minutes I normally start hearing from family members, they come from every room in the house and want to know what I’m cooking. The fragrance fills the house.

Next I add all my spices. I’m sharing the mild version today but you can spice it up by adding 1/2 teaspoon of chipotle pepper. You can also add extra jalapeno. If you really like chipotle flavor then add a chipotle pepper in adobo sauce. It will have a kick!

Dump in your black beans, corn and diced tomatoes. I’ve used fire roasted tomatoes and plain. Both are good!

Add in your lentils. I’ve used brown lentils and red lentils. Both work. The red lentils break down a bit more, creating a creamier soup. The brown lentils stay whole, creating a chunkier soup. I don’t have a preference.

Lastly, the tomato paste is optional. We’ve made this soup with and without the tomato paste. I think it depends on the flavor of your broth. I used my Dry Veggie Broth Mix! It had a nice flavor but we are a fans of tomato-based soups.

Plant-Based Tortilla Soup

The soup needs to simmer for about 20 minutes. At the 15 minute mark, the brown lentils weren’t quite ready. If you have a tendency to forget you are cooking, set a timer. This soup doesn’t have a lot of excess liquid and you’ll simmer it out if you don’t check on it. If that happens just add more broth.

You can add some tortillas to your soup as it simmers. If you do this, use small pieces to make it easier to eat.

This soup has a lot of textures but I add even more by topping it with the tortilla strips, fresh Pico de Gallo, cilantro, avocado, and anything else I have. Oh, and don’t forget the lime! Squeeze fresh lime juice over each bowl!

Yield: 4 servings

Tortilla Soup

Tortilla Soup

This hearty plant-based Tortilla Soup is filling and delicious. A few easy additions can give it extra heat if you like it spicy.

Prep Time 10 minutes
Cook Time 20 minutes
Additional Time 10 minutes
Total Time 40 minutes

Ingredients

  • 1 cup diced onion
  • 1 sliced jalapeno (remove seeds for less spicy version)
  • 1/4 cup fresh, chopped cilantro
  • 2 cloves garlic, minced
  • 4 cups veggie broth (see note in recipe)
  • 1 teaspoon chili powder
  • 1/2 teaspoon cumin
  • 1 15 ounce can black beans, drained and rinsed
  • 1 15 ounce can of organic corn, drained and rinsed
  • 1 15 ounce can of diced tomatoes
  • 1/2 cup dry lentils
  • 2 Tablespoons tomato paste

Instructions

  1. Preheat oven to 350 degrees for the tortilla strips.
  2. Add onion, jalapeno, garlic and cilantro to a large pot on medium heat. Stir occasionally and as the veggies stick, add a few tablespoons of water and stir again.
  3. Cook these veggies until the onions become translucent.
  4. Add the broth, spices, black beans, corn, tomatoes, tomato paste and red lentils. All the ingredients should be submerged in broth, if they aren't add little more liquid.
  5. Bring the soup to a simmer and cover with a lid. You don't need a boil, that will cause too much water to evaporate.
  6. Simmer for 20 minutes.
  7. Cut your corn tortillas into strips, you may add seasoning if you want but it's not required. Bake for 10 minutes.
  8. Then test lentils to make sure they are done.
  9. Allow soup to cool some before eating. Top with tortilla strips. I like to top with fresh pico de gallo and cilantro too.

Notes

Want your soup to be spicier? Add 1/2 teaspoon of cayenne pepper or more jalapenos to the soup.

Did you make this recipe?

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

© Holly Yzquierdo
Category: Soups, Stews, & Chili

Are you a Tortilla Soup fan?

Instant Pot Refried Beans

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Before we get too far into this post I need to be upfront. These aren’t actually refried beans. They aren’t fried and contain no oil! I call them Instant Pot Refried Beans so you’ll know this recipe is for the Instant Pot and so you’ll know what to expect bean wise.

Enjoy restaurant style refried beans without sacrificing your health. These oil-free, plant-based refried beans are made in the Instant Pot.

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In 2012 when I started blogging, one of my first recipes was called Unfried Beans. I love that recipe but it has people confused and it doesn’t exactly rank high in Google searches because no one searches for unfried beans.

This new recipe, designed for the Instant Pot, is basically that same delicious recipe I’ve made hundreds of times. Since it’s all being cooked together I add fresh onion and garlic. I usually added those when I cook beans on the stove top as well.

Enjoy restaurant style refried beans without sacrificing your health. These oil-free, plant-based refried beans are made in the Instant Pot.

I first developed the old recipe when we went plant-based. We wanted the same delicious flavors we had always loved without the meat and lard! It’s kinda gross to think about.

Thankfully, this version uses spices we always have on hand because I put them in everything!

Enjoy restaurant style refried beans without sacrificing your health. These oil-free, plant-based refried beans are made in the Instant Pot.

If you have a food processor, it will save you a lot of time. I have a 10 cup Hamilton Beach food processor that we’ve used over 5 years. It’s not too expensive and has never let me down.

If you don’t have a food processor you could use a blender, immersion blender, potato masher or a fork. A food processor works the best though.

Instant Pot Refried Beans

We enjoy these beans on anything and everything! Try them in Nachos, Tostadas, burritos or a big bowl by themselves!

Enjoy restaurant style refried beans without sacrificing your health. These oil-free, plant-based refried beans are made in the Instant Pot.

If you have an Instant Pot, be sure to give these refried beans a try! They are perfect for batch cooking because you can use them in so many other recipes!

How to Make Instant Pot Refried Beans

Ingredients

  • ½ onion, diced
  • 5 cloves garlic, minced or chopped finely
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon chili powder
  • 2 cups dried pinto beans
  • 4 cups water
  • 2 teaspoons salt (to your taste)

Instructions

Step 1 – Add to Instant Pot

Add diced onion, minced garlic, spices, beans and water to the Instant Pot.

Step 2 – Cook

Cook on manual for 40 minutes on high pressure.

Step 3 – Natural Release

After natural pressure release, scoop out excess water. Reserve it in case you need extra.

Step 4 – Salt to Taste

Add 2 teaspoons of salt, more or less to your own taste.

Step 5 – Puree

Use a food processor, potato masher or immersion blender to puree.

Step 6 – Smooth Texture

Add reserved bean water if needed until you get a smooth texture.

Instant Pot Refried Beans

Enjoy restaurant style refried beans without sacrificing your health. These oil-free, plant-based refried beans are made in the Instant Pot.

Enjoy restaurant style refried beans without sacrificing your health. These oil-free, plant-based refried beans are made in the Instant Pot.

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

Ingredients

  • ½ onion, diced
  • 5 cloves garlic, minced or chopped finely
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon chili powder
  • 2 cups dried pinto beans
  • 4 cups water
  • 2 teaspoons salt (to your taste)

Instructions

  1. Add diced onion, minced garlic, spices, beans and water to the Instant Pot.
  2. Cook on manual for 40 minutes on high pressure.
  3. After natural pressure release, scoop out excess water. Reserve it in case you need extra.
  4. Add 2 teaspoons of salt, more or less to your own taste.
  5. Use a food processor, potato masher or immersion blender to puree.
  6. Add reserved bean water if needed until you get a smooth texture.

Notes

While these can be made with a blender, immersion blender, potato masher or fork, it is best to use a food processor.

Did you make this recipe?

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

© Holly Yzquierdo

Plant-Based Nachos

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Can Plant-Based Nachos solve every problem in the world today? No, but it might be exactly what you need to help your family start making healthy food choices.

When we first transitioned to a plant-based diet, we made healthier versions of our old favorites. One of those favorites was nachos!

Your whole family will enjoy these healthy, plant-based Nachos!

We put a healthier twist on nachos by making non-dairy cheese sauce and oil-free beans. We include our favorite toppings like tomatoes, onions, cilantro, and more. I like to douse mine in salsa but I leave it on the side when the kids will be sharing. Don’t forget the jalapenos and guacamole!

One of the reasons we love making Plant-Based Nachos is because everyone loves them. I get a lot of emails from people asking how to get their families to eat plant-based. Nachos is the answer!

Of course, you can’t live on nachos but a standing Nacho night isn’t out of the question.

If your whole family will be sharing, make a Nacho Bar so everyone can build their own! You can let them choose between black beans or pinto beans (both are oil-free).

Your whole family will enjoy these healthy, plant-based Nachos!

Make Your Own Chips

The least healthy thing about the nachos are the chips. Granted, chips aren’t healthy. You can choose healthier versions or make them yourself.

To make your own oil-free chips, buy soft corn tortillas, check the ingredients to make sure they only contain corn, water, and maybe lime juice.

Cut them into triangles or strips and bake them until crispy! It’s easy!

Your whole family will enjoy these healthy, plant-based Nachos!

Nacho Victory

Some of you aren’t as concerned about the chips, just getting your family to eat beans is a win! I firmly believe that healthy nachos could be the step to healthy eating for some.

Once you get your family enjoying Plant-Based Nachos, you can get them to try Tostadas, Burritos, Casseroles and more.

Your whole family will enjoy these healthy, plant-based Nachos!

Plant-Based Nachos

This recipe is more art than science. We have our favorite way to make them, but I’ll mix and match different ingredients based on what we have.

If you set up a Nacho Bar, you can have all of the ingredients in bowls for your family.  Each person can make their own nacho masterpiece. If you are creating a group platter, you’ll want to layer chips, beans and cheese sauce in a pan and broil them for a couple of minutes, then add all the toppings.

Ingredients

  • 1 batch Unfried Beans (That is what I call my oil-free refried beans)
  • 1 batch dairy-free cheese sauce
  • Other toppings of your choice like tomatoes, onions, jalapenos, salsa, avocado, etc.
  • Chips or baked corn tortillas

Do

  1. Start cooking the cheese sauce because it takes the longest to make (unless you are cooking the beans from scratch).
  2. Prepare the beans, you can use beans you cook yourself or canned beans.
  3. Chop or prepare the other ingredients
  4. If making a Nacho Bar, place all the ingredients in bowls for your family to build their own serving. If you are making it family style, layer chips, beans, and cheese sauce in a pan. Broil it for a few minutes to get it all warm, then top with your favorite ingredients. I recommend you keep any ingredients that won’t be well received, on the side.

This is one of those recipes that is easy to make on a busy night or to use up leftovers! The dairy-free cheese sauce takes the longest unless you are cooking the beans from scratch, but it reheats well.

I like to plan nachos after I’ve batch cooked beans!

You have to admit, these look good even if you aren’t plant-based. Go ahead and show the video to a family member and see what they think!

I have to thank my friend Melodee from Melodee Lynn Photography for these amazing pictures. She is an artist with the camera!

Enchilada Casserole

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Have you ever had the privilege of eating homemade enchiladas?

My husband taught me how to make them just after we were married. They taste a lot different than what you get in most Mexican restaurants and take a long time to make, especially when you make the enchilada sauce (we just call it chili) from scratch.

This recipe isn’t exactly from scratch. It’s more of a cheater vegan enchilada casserole BUT it is soooo good you won’t even care.

Sometimes a girl just needs some enchiladas! Unfortunately, I don’t have hours to make one meal. Our old family recipe was extremely unhealthy, the healthiest part was the corn tortilla before you dip it in oil. I know I shutter at the thought.

Enchilada Casserole is a fast, easy and healthier version of regular enchiladas. This recipe is vegan (plant-based), gluten-free dairy-free and made from pantry staples for a delicious family friendly meal.

This recipe is easy, pretty fast, healthy and most of all delicious.

I had to come up with a veggie enchilada recipe but I’m old-school Tex-Mex and can’t handle veggies like broccoli and carrots in my enchiladas so don’t even try. I wanted to cut down on the time it takes to make them too so this recipe layers the ingredients instead of rolling individual enchiladas.

This recipe uses pantry items and you can get fancy with the Faux Cheese Sauce if you want to go that route but it is wonderful without it.

Enchilada Casserole

Ingredients

  • 1 pkg soft corn tortillas
  • 2 cans refried beans (or 3 cups of your own, try this recipe)
  • 1 can of diced tomatoes
  • 1/4 cup thinly diced, fresh onions
  • 1 cup corn (canned or freezer)
  • jarred jalapenos to taste
  • 1 can red enchilada sauce (15 oz can or bigger)
  • 1/4 cup crunched up tortilla chips
  • Double recipe of Faux Cheese Sauce if you want a cheesy top.

Do

  1. Preheat oven to 350 degrees.
  2. Spread about an ounce of enchilada sauce in the bottom of a 9×13 inch casserole dish.
  3. Cover the sauce with soft corn tortillas. Tear tortillas into smaller pieces when necessary.
  4. Gently spread cooked/canned beans over tortillas.
  5. Top with half of the tomatoes, half the corn, half the onions, and jalapenos if desired.
  6. Cover with 6 ounces (about half) the remaining enchilada sauce.
  7. Repeat steps 2 through 6. TIP: Cover the soft corn tortillas in beans before you lay them in the casserole dish.
  8. Add the tortilla chip crumbs if you aren’t making the cheese sauce. If you are waiting until later. Bake the casserole for 20 minutes.
  9. If making the cheese sauce follow the recipe but double it. Once done, pour it over the casserole and sprinkle tortilla chip crumbs on top. Then bake for 10 more minutes.
  10. Allow to cool slightly before serving.

This recipe is perfect for your vegan or gluten-free friends! It is potluck worthy and you can easily adapt it based on your preferences. So if you like broccoli and carrots in your enchiladas go ahead, unless you are bringing me some. You’ll notice on the process photos that you can adapt for preferences. I use corn on half and jalapenos on the other half to keep my family happy.

Enchilada Casserole that is plant-based and gluten-free. Easy to make with mostly pantry staples and completely healthy. No meat, no dairy, no gluten!

The tortilla chip crumbs give it an extra little crunch on top. I didn’t want to try to top it with corn tortillas because they would have become dried out and hard, you know this if you’ve ever skimped on enchilada sauce when making homemade enchiladas.

Yield: 6 Servings

Enchilada Casserole

Enchilada Casserole is a fast, easy and healthier version of regular enchiladas. This recipe is vegan (plant-based), gluten-free dairy-free and made from pantry staples for a delicious family friendly meal.

Enchilada Casserole is a fast, easy and healthier version of regular enchiladas. This recipe is vegan (plant-based), gluten-free dairy-free and made from pantry staples for a delicious family friendly meal.

Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes

Ingredients

  • 1 pkg soft corn tortillas
  • 2 cans refried beans (or 3 cups of your own)
  • 1 can of diced tomatoes
  • 1/4 cup thinly diced, fresh onions
  • 1 cup corn (canned or freezer)
  • jarred jalapenos to taste
  • 1 can red enchilada sauce (15 oz can or bigger)
  • 1/4 cup crunched up tortilla chips
  • Double recipe of Faux Cheese Sauce if you want a cheesy top.

Instructions

  1. Preheat oven to 350 degrees.
  2. Spread about an ounce of enchilada sauce in the bottom of a 9×13 inch casserole dish.
  3. Cover the sauce with soft corn tortillas. Tear tortillas into smaller pieces when necessary.
  4. Gently spread cooked/canned beans over tortillas.
  5. Top with half of the tomatoes, half the corn, half the onions, and jalapenos if desired.
  6. Cover with 6 ounces (about half) the remaining enchilada sauce.
  7. Repeat steps 2 through 6. TIP: Cover the soft corn tortillas in beans before you lay them in the casserole dish.
  8. Add the tortilla chip crumbs if you aren’t making the cheese sauce. If you are waiting until later. Bake the casserole for 20 minutes.
  9. If making the cheese sauce follow the recipe but double it. Once done, pour it over the casserole and sprinkle tortilla chip crumbs on top. Then bake for 10 more minutes.
  10. Allow to cool slightly before serving.

Notes

It is potluck worthy and you can easily adapt it based on your preferences. I use corn on half and jalapenos on the other half to keep my family happy.

Did you make this recipe?

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

© Heather Mayes