My Plant-Based Family

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

Recipes

Oil-Free Hummus Without Tahini (Easy 5-Minute Recipe)

by 1,368 Comments

This Oil-Free Hummus Without Tahini is one of the recipes that has been part of My Plant-Based Family almost from the beginning. I started making hummus after our family went plant-based in 2011, and it quickly became a staple in our refrigerator.

It’s easy, inexpensive and made with simple ingredients I usually have on hand. Unlike many hummus recipes, this version doesn’t use oil or tahini. Chickpeas, lemon, garlic and seasonings come together to make a flavorful dip or spread that’s perfect for quick family meals and snacks.

We eat it with fresh vegetables, spread it on sandwiches and wraps, and add it to bowls and other easy meals. It’s also a great recipe to make ahead and keep in the refrigerator when everyone needs something quick.

Oil-Free Hummus

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Why You’ll Love This Recipe

  • No oil or tahini: This recipe gets its flavor and creamy texture without either.
  • Budget-friendly: Chickpeas are inexpensive, and the rest of the recipe uses simple pantry and grocery-store ingredients.
  • Quick and easy: Put everything in a food processor or blender and blend.
  • Family-friendly: Use it as a dip, sandwich spread, wrap filling or addition to bowls.
  • Easy to customize: Adjust the garlic, lemon and seasonings to suit your family’s tastes.

Key Ingredients

Chickpeas: Canned chickpeas make this incredibly convenient, but cooked-from-dry chickpeas work too.

Lemon juice: Fresh lemon gives hummus its brightness. Add a little more if your family likes a stronger lemon flavor.

Garlic: Start conservatively, as raw garlic can become quite strong in hummus.

Oil-Free Hummus

How to Make Oil-Free Hummus

This hummus is only flavored with lemon juice, garlic and optional salt. I like to sprinkle a little paprika on top as well but it’s optional.

Ingredients

  • 1 15 oz can of chickpeas (or 2 cups of cooked chickpeas), reserve the liquid
  • 4 cloves of garlic
  • 1 lemon, or 1/4 cup lemon juice
  • 1/4 to 1/2 cup of chickpea liquid
  • salt to taste, optional
  • paprika for garnish, optional

Do

Step 1: Add your ingredients to your blender or food processor. Start with 1/4 cup of liquid.

Step 2: Blend until your hummus is creamy and smooth. Add the additional 1/4 cup of liquid if needed to make it creamier.

Oil-Free Hummus

Step 3: Taste the hummus and make adjustments, such as adding more liquid to make it creamier or more garlic and lemon juice for more flavor. Add salt if desired.

How Do You Make Creamy Hummus Without Oil or Tahini?

The key to making your hummus smooth is to use a good blender or food processor. You need the power to pulverize those chickpeas. I’ve found that using warm chickpeas breaks down better and makes the creamiest hummus. Of course, using enough liquid, whether it’s water or aquafaba, is important. Some people may think the added fat in oil or tahini is needed, but I can’t tell you from experience that you don’t need it.

Homemade Hummus is Easy

When it comes to cooking, hummus is one of the easiest things there is. You don’t really need to cook and you only need a few ingredients. This time, I used canned chickpeas but when I’m batch cooking, I’ll make a big batch of chickpeas so I can make hummus, have chickpeas for Chickpea Nuggets and leftovers to add to salads.

You do need a high-speed blender or food processor. I’ve used both with good results. I’ve had this Hamilton Beach 10 cup food processor for 8 years and it still works great. I also have a Blendtec blender that we got many years ago at Costco. I’ve made countless sauces and dips in these two.

Choosing Chickpeas

My favorite chickpeas, a.k.a. garbanzo beans, come from Palouse Brand. They are non-GMO and USA grown. In fact, you are given the field location and harvest date. They are the best chickpeas I’ve ever eaten.

When I’m out of Palouse Brand, or when I don’t have time to cook up a batch in my Instant Pot, I’ll use canned chickpeas. Whichever you choose to use, don’t toss out the liquid that comes with the chickpeas; you’ll use it.

Oil-Free Hummus

Easy Ways to Use Hummus

Hummus is one of my favorite foods to keep ready in the refrigerator because it can become part of a meal or snack without much planning.

Try it:

  • as a dip for carrots, cucumbers, bell peppers or other vegetables
  • spread on sandwiches instead of mayo
  • inside wraps with vegetables
  • with pita or crackers
  • added to a grain or veggie bowl
  • as an easy after-school snack
  • packed in a lunch box with vegetables and crackers

For family meals, I especially like foods like hummus that everyone can use differently. Put out hummus, vegetables, wraps and a few other fillings, and everyone can build their own meal.

If you like this recipe, make sure to try:

Frequently Asked Questions

How Long Does Homemade Hummus Last?

I try to use it within 5 days, but I’ve stretched it to 7 days.

How do I store hummus?

I store homemade hummus in a glass bowl with a lid in the refrigerator.

Can I freeze hummus?

Yes, you can freeze hummus. The texture will change a bit when you defrost it. For best results, thaw it in the refrigerator, warm it slightly and stir well. You can re-blend it if stirring doesn’t fix the texture.

Can I use dried chickpeas?

Yes, but I recommend soaking them and cooking them the day before you make your hummus. Chickpeas have a long cooking time. I cook them in the Instant Pot with great success.

Can I make hummus without garlic?

Yes, you can make hummus without garlic, but I recommend adding more herbs or spices.

Can I use lime instead of lemon?

Yes, you can use lime juice and or zest instead of lemon.

Why isn’t my hummus creamy?

Make sure your chickpeas are cooked completely before making hummus. You probably need to add more liquid and blend them longer. Make sure you scrape the sides of your blender or food processor throughout the process. Warm chickpeas blend better than cold chickpeas. Warm them up first fir best results.

Can I use water instead of aquafaba?

If you forget to save the water you get when cooking chickpeas or the water that comes in the can, you can use regular water.

Can I add roasted peppers to my hummus?

Yes, roasted peppers are great in hummus. They do contain moisture, so you may want to scale back on the other liquid you add to the blender.

Oil-Free Hummus

Oil-Free Hummus
4.3 Stars (107 Reviews)

This easy oil-free hummus is made without tahini using chickpeas and simple pantry ingredients. It's an inexpensive, family-friendly dip or spread that's perfect for snacks, lunches, wraps and quick plant-based meals.

Prep Time 10 minutes
Total Time 10 minutes

Ingredients

  • 1 15 oz can of chickpeas (or 2 cups of cooked chickpeas), reserve the liquid
  • 4 cloves of garlic
  • 1 lemon, or 1/4 cup lemon juice
  • 1/4 to 1/2 cup of chickpea liquid
  • salt to taste, optional
  • paprika for garnish, optional

Instructions

  1. Pour your chickpeas into your blender or food processor. Save the liquid to use soon.
  2. Add your garlic and lemon juice. If your lemon isn’t juicy enough for 1/4 cup of lemon juice, you may want to add another lemon or some lemon zest to give it more flavor.
  3. Add 1/4 cup of the chickpea liquid, this is also known as aqua faba and some people whip it like eggs to make vegan meringues and other interesting dishes.
  4. Add optional salt if using.
  5. Blend or process until your hummus is creamy and smooth. If it’s not smooth enough, add another 1/4 cup of chickpea liquid and blend again.
  6. Pour into a bowl and garnish if desired. Enjoy with veggies, on sandwiches or any other thing you think of.

Notes

Use this hummus as a salad dressing or a sandwich spread. It’s so versatile and filling. Plus, this recipe is lower in fat with no oil or tahini so you don’t have to worry about over eating it.

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© Holly Yzquierdo
Category: Sauces, Dips, and Salad Dressings

Vegan Broccoli and Rice Skillet

by 42 Comments

This Vegan Broccoli and Rice Skillet is an easy one-pan dinner made with simple, budget-friendly ingredients. Everything cooks together in one skillet, making it a great plant-based meal for busy weeknights.

Broccoli and rice has been a longtime favorite in our house. In fact, I’ve made several versions over the years, including a Crock Pot version. This one-pot version is the one to make when you need dinner on the table quickly.

My husband also likes taking leftovers to work, so this is one of those meals that can cover dinner and the next day’s lunch at the same time.

One Pot Broccoli and Rice

Why You’ll Love This Broccoli and Rice Recipe

This Vegan Broccoli and Rice Skillet is made for busy nights. It cooks in one skillet in less than 30 minutes, uses simple ingredients, and doesn’t leave you with a sink full of dishes. The creamy rice and tender broccoli make it a comforting family dinner that’s easy to get on the table.

This is actually the third version of Broccoli and Rice I’ve shared! In my original Broccoli and Rice Casserole, the rice, sauce, and broccoli are cooked separately and then combined. It’s not difficult—and I still love the flavor—but it makes a lot of dishes.

My second version is a Crock Pot Cheesy Broccoli and Rice Casserole. It’s really easy and mostly hands-off, but it takes several hours to cook. I also make Broccoli and Rice in the Instant Pot, although I haven’t shared that version yet.

For this skillet version, I wanted something I could make fast. The biggest change was switching from brown rice to jasmine rice. Brown rice can take about 45 minutes to cook on the stove, while jasmine rice cooks much faster. That simple change helped turn one of our favorite broccoli and rice combinations into a weeknight meal I can have ready in less than half an hour.

Ingredients You’ll Need

Rice: We use jasmine rice for this recipe because it cooks quickly and pairs well with the other ingredients.

Broccoli: We use fresh broccoli. One head of broccoli is usually close to the three cups we need.

Plant-based milk: We use unsweetened almond milk but any unflavored and unsweet plant-based milk should work.

Nutritional yeast: This gives the dish its cheesy/savory flavor.

Spices: Salt, onion powder and garlic powder are pantry staples I use in almost every savory dish.

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.

How to Make Broccoli and Rice

Ingredients

Instructions

Step 1 – Boil Water

In a skillet with a lid, bring your water to a boil.

Step 2 – Simmer Rice and Seasonings

Add rice and seasoning and stir well. Turn the heat down to a low simmer and cover with a lid.

Step 3 – Cook

Cook for 10 minutes.

Step 4 – Add Plant Milk

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.

Step 5 – Cook Again

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.

Tips for Making Broccoli and Rice

  • Adjusting Consistency: If you prefer a creamier dish, you can add an extra splash of plant milk at the end. This can give the dish a more risotto-like texture.
  • Adding Other Vegetables: This recipe is very versatile, so feel free to toss in other quick-cooking vegetables like peas, spinach, or diced bell peppers.
  • Using Brown Rice: If you prefer brown rice, note that it will require a longer cooking time and additional water. Brown rice takes roughly 30-40 minutes to cook, so you may need to adjust the timing and check periodically.
  • Amping Up Protein: To increase the protein content, consider adding some chickpeas or tofu cubes to the dish during the final cooking stage. Both would soak up the flavors nicely and make the dish even heartier.

Serving Suggestions

This one-pot Broccoli and Rice recipe is great as a main dish, but it can also serve as a versatile side. Here are a few ideas for serving:

  1. Main Course: Serve it in a bowl with a sprinkle of extra nutritional yeast or a dash of hot sauce for a little kick.
  2. Side Dish: Pair it with a vegan protein source, such as grilled tempeh, roasted tofu, or a chickpea patty, to make a complete meal.
  3. Meal Prep Option: Portion it out into containers for easy, grab-and-go lunches. This dish stores well in the fridge for 3-4 days, so it’s ideal for meal prepping.

Storing and Reheating

  • Refrigerate: Store leftovers in an airtight container in the fridge for up to 4 days. The flavors deepen as it sits, so it can taste even better the next day.
  • Reheat: To reheat, simply add a splash of plant milk or water to prevent it from drying out, then warm in the microwave or on the stovetop over low heat.

More Plant Based Meal Ideas

If you like this quick and easy recipe, try these plant based dinner ideas too:

Frequently Asked Questions

Can I use frozen broccoli instead of fresh broccoli?

Yes, you can substitute frozen broccoli for the fresh broccoli. It may take a little extra time since it will have to defrost and then be cooked. I recommend adding it earlier in the process. It will also generate more liquid, and the final texture will not be as firm as using fresh broccoli.

Can I use brown rice instead of jasmine rice?

Yes, but brown rice takes 45 minutes took cook. You will need to make adjustments to the recipe.
If using brown rice, I recommend using 2 cups of brown rice and 2 cups of water. Add the spices as the recipe recommends, and cook for 40 minutes. Then stir in the remaining broccoli and plant-based milk and cook for another 5-10 minutes.

Should I wash my rice first?

If you prefer washed rice, go ahead and wash it first. We usually skip that step when making rice.

Can I freeze leftovers?

I don’t recommend freezing this dish.

What plant-based milks can I use?

I recommend you use your favorite unsweetened plant-based milk. We use unsweetened almond milk, but we used rice milk for years.

Can I make this without nutritional yeast?

You can make this without nutritional yeast, but that is where the bulk of the flavor comes from. If you choose not to use the yeast, I recommend using a strong vegetable stock as well as more veggies like onions, carrots, garlic, etc. It will be very bland without the nutritional yeast.

My rice isn’t cooked, but the liquid is gone. What do I do?

If everything was measured correctly, then you are losing a lot of liquid to evaporation. Turn the heat down to a low simmer and cover the skillet with a lid. If the temperature is low enough, you shouldn’t have to worry about boiling over.
To save the recipe, add more water and watch the skillet closely.

This recipe is done cooking but it seems too wet. What should I do?

If the rice is soft, and completely cooked, you’ll want to give it a good stir and let it rest uncovered. After 5-10 minutes stir it again and your problem is probably solved.

My rice is mushy? Can I fix it?

Once rice is mushy, it’s going to stay that way. Next time, you can pre-wash your rice to remove excess starch, use a little less liquid, and cook it at a lower simmer. Be careful not to overcook it.

My rice is stuck to the bottom of my pan. Is it ruined?

You can probably still save your dinner. If the rice is stuck but not burned, let it rest on the stove uncovered for 5-10 minutes. After the resting period, you may be able to stir it or at least use a spatula to serve it. Some pans are “stickier” than others. It’s trial and error to get it just right. I normally use an aluminum skillet for this recipe. When the rice sticks, I can always unstick it after it rests.

Yield: 4 servings

One-Pot Vegan Broccoli and Rice

One Pot Broccoli and Rice
4.6 Stars (20 Reviews)

This easy one-pot vegan broccoli and rice is an oil-free family dinner made with simple, budget-friendly ingredients and minimal cleanup.

Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes

Ingredients

  • 3 1/2 cups water
  • 2 cups Jasmine rice
  • 1/2 cup nutritional yeast
  • 1 teaspoon onion powder
  • 1/2 teaspoon salt
  • 1/2 teaspoon garlic powder
  • 1 cup plant-based milk, I used unsweetened rice milk
  • 3 cups chopped broccoli

Instructions

  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.

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© Holly Yzquierdo
Category: Recipes

Plant-Based Mediterranean Bowl

by 7 Comments

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.

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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 (optional)
  • 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!

Yield: 4 Bowls

Plant-Based Mediterranean Bowl

Plant-Based Mediterranean Bowl
No Ratings

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.

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
  • 1 cup hummus

Instructions

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.

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.

Create an assembly line with all the veggies. Drain and rinse your chickpeas.

If you are making hummus from scratch, make it now.

Assemble your bowls by making a bed of lettuce with 1 cup romaine. Scoop in 1/4-1/2 cup cooked quinoa, then arrange fresh veggies on both sides of the quinoa.

Add a dollop of hummus. Since it’s oil-free, I used about 1/4 cup.

Spoon in about 1/3 cup of chickpeas and garnish with lemon wedge and olives.

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© Holly Yzquierdo
Do you eat Mediterranean Bowls? What are your favorite ingredients?

Chipotle Black Bean Chili

by 7 Comments

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!

Instant Pot Chipotle Black Bean Chili

Chipotle Black Bean Chili
5.0 Stars (2 Reviews)

This interesting plant-based chili recipe is perfect for fall. With ingredients like chipotle peppers, quinoa, and cinnamon all in one dish, you know you are getting something unexpected.

Prep Time 5 minutes
Cook Time 10 minutes
Additional Time 15 minutes
Total Time 30 minutes

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

Instructions

1. Place everything up through broth in your Instant Pot. Add in half of the chopped cilantro. (Save the other half of cilantro for garnishing).

2. 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. Close the lid on your Instant Pot 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.

Notes

This recipe has a nice little kick thanks to the adobe peppers. This recipe is suitable for people who like spicy food, children may not enjoy the heat of this recipe.

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© Holly Yzquierdo
Category: Soups, Stews, & Chili
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

Instant Pot Breakfast Rice

by 10 Comments

Oatmeal is our typical quick and easy breakfast but when I’m in the mood for something a little different I choose Breakfast Rice.

Instant Pot Breakfast Rice

I like my Breakfast Rice with the same type of flavors as my oatmeal, apples, cinnamon, chia seed and a bit of maple syrup.

Short grain brown rice is my favorite tasting rice. It’s got a slightly nutty flavor and stays bulkier than quick cooking rice. I feel like it’s more filling but you could switch it up and try your favorite type of rice, you will need to adjust the cooking time though.

Since short grain brown rice takes longer to cook than many other types of rice, I like to cook it in my Instant Pot. The best thing about the Instant Pot is being able to get everything started and walk away until its done. No need to stand and watch or stir throughout the cooking time. Just set it and come back when its ready.

Instant Pot Breakfast Rice

This recipe does double duty though because I cook the rice plain, then add the other ingredients after the rice is cooked. I’ve made it the other way and cooked it all together but this way, I can have a batch of cooked brown rice for later, if I double the recipe. Also, when you add the apples and raisins before cooking, they get too soft for my preference. I like my apples and raisins uncooked.

Instant Pot Breakfast Rice

This Breakfast Rice also tastes excellent the next day. I heat it up quickly in the microwave but you could reheat it in on the stove or in the Instant Pot. The only thing I do when I reheat it is add more liquid, usually rice milk but any plant-based milk would work. The rice will absorb any extra liquid when you store it.

Instant Pot Breakfast Rice

My boys love their Breakfast Rice swimming in rice milk. They always add a lot of extra milk to their oatmeal too.

There are many other options besides apples and raisins. Dried cranberries, blueberries, ginger, nutmeg, pears, pretty much anything you can imagine.

Instant Pot Breakfast Rice

Ingredients

  • 2 cups brown rice
  • 4 cups water
  • 2 cups rice milk
  • 1 Tbsp. cinnamon
  • 1 apple, diced
  • 1/4 cup raisins or other dried fruit
  • maple syrup to taste
  • 1 Tbsp. chia seeds, optional

Do

  1. Pour brown rice and water into your Instant Pot. Press manual and adjust time to 22 minutes.
  2. Once done, allow your pot to come to (NPR) natural pressure release for 10 minutes. Then release any remaining pressure.
  3. If you doubled your recipe to have brown rice for dinner, take it out and set aside now. If not, skip this step.
  4. Pour in your milk, cinnamon, diced apples, and raisins. Stir together.
  5. Top with maple syrup to taste and chia seeds.

Serve

This breakfast is perfect for people who want a warm, hearty breakfast that will keep them full all morning. If you have more time you can try the Stove Top Version of Breakfast Rice! It’s even creamier!

Instant Pot Breakfast Rice

Have you tried Breakfast Rice? What do you think? Share your favorite additions to this dish!

Instant Pot Breakfast Rice

Instant Pot Breakfast Rice
5.0 Stars (1 Review)

Elevate your mornings with our Instant Pot Breakfast Rice recipe, a delightful blend of rice, and sweet fruits cooked to perfection in a fraction of the time. This nourishing dish is the perfect way to start your day with a comforting and satisfying meal that's both delicious and easy to prepare.

Ingredients

  • 2 cups brown rice
  • 4 cups water
  • 2 cups rice milk
  • 1 Tbsp. cinnamon
  • 1 apple, diced
  • 1/4 cup raisins or other dried fruit
  • maple syrup to taste
  • 1 Tbsp. chia seeds, optional

Instructions

  1. Pour brown rice and water into your Instant Pot. Press manual and adjust time to 22 minutes.
  2. Once done, allow your pot to come to (NPR) natural pressure release for 10 minutes. Then release any remaining pressure.
  3. If you doubled your recipe to have brown rice for dinner, take it out and set aside now. If not, skip this step.
  4. Pour in your milk, cinnamon, diced apples, and raisins. Stir together.
  5. Top with maple syrup to taste and chia seeds.

Notes

There are many other options besides apples and raisins. Dried cranberries, blueberries, ginger, nutmeg, pears, pretty much anything you can imagine.

Did you make this recipe?

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

© Holly Yzquierdo

Farmers Market Shepherd’s Pie

by 3 Comments

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

Preheat your oven to 350 degrees and set aside.

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!

Farmers Market Shepherd's Pie

Farmers Market Shepherd's Pie
5.0 Stars (1 Review)

Indulge in the flavors of the season with this Farmers Market Shepherd's Pie recipe, featuring a hearty medley of fresh, locally sourced vegetables.

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

Instructions

Cooking the Veggies

  1. 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.
  2. 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

  1. While the veggies are cooking, start cooking your lentils in a medium saucepan.
  2. 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.
  3. 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

  1. 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.
  2. 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

  1. 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.
  2. 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

  1. 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.
  2. Then, pour in the veggies that have been draining in the colander. Spread them around so they evenly cover the lentil layer.
  3. Pour the sauce over the veggie layer. Give the casserole dish a little shake so that the sauce settles around the veggies.
  4. 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.
  5. Pop this in the oven for 10 to 15 minutes while everyone gets washed up for dinner.

Did you make this recipe?

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

© Holly Yzquierdo