My Plant-Based Family

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

Recipes

White Enchiladas

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Green Chili “White” Enchiladas
white enchiladas

There’s a little Mexican restaurant in Oklahoma that makes incredible enchiladas. Unfortunately they are chicken enchiladas covered in cheese sauce. Even after we moved to Arizona we would travel to Oklahoma once a year and eat at that restaurant everyday of our visit.

After we changed to a plant-based diet we still ate at that restaurant, in lieu of my usual, I would order veggie fajitas but those creamy enchiladas called to me.

I’m not one to let dietary restrictions get in my way so I created these creamy Green Chili White Enchiladas. The Green Chili is optional but I enjoy the flavor and so do my kids. I used one 4 oz can of dice green chilies. You could easily double the green chilies for more flavor.

white enchiladas

White Enchiladas

Ingredients (for enchiladas)

  • 3 or 4 cups cooked white beans
  • 1 tsp garlic powder
  • 2 tsp onion powder
  • 1 tsp salt (optional)
  • 2 oz. of diced green chilies (optional)
  • soft corn tortillas

Do

  1. Puree white beans in a food processor with spices and optional green chilies. Add a few tablespoons of water if needed to get a “chicken salad” like consistency.
  2. Spread tortillas out in a layer then spread the puréed white beans over them.
  3. Next spread a layer of sauce (recipe below) and repeat all of the layers until you run out of ingredients ending with a layer of sauce on top.
  4. Bake in an oven preheated to 350° for 20 to 30 minutes.

 

White Sauce

Ingredients

  •  3 Tbsp nutritional yeast
  • 4 Tbsp brown rice flour
  • 1 1/2 tsp onion powder
  • 1 1/2 tsp garlic powder
  • 2 cups rice milk
  • 2 oz diced green chilies

Do

  1. Pour the dry ingredients into a skillet and allow them to cook until they begin to toast. You can stir, I prefer to shake the pan, so nothing sticks or starts to burn.
  2. Pour the milk and whisk well.
  3. Alternate whisking and scrapping with a silicon spatula regularly as it thickens.
  4. Carefully taste the sauce, consider adding extra nutritional yeast for a cheesier flavor or more garlic or salt as desired.

A few notes about this dish…

I made this in a 9×9 casserole dish, if using a 9×15 you will want to double the recipe. I used 4 cups of beans in the 9×9 dish and had about a cup leftover but it really depends on how thick each later is.

You can omit the green chilies all together if you are not a fan, or you can double them or substitute your favorite salsa.

These enchiladas can be rolled like the enchiladas you typically order in a restaurant however corn tortillas are pretty fragile and since I no longer dip them in oil (yuck, I used to do that when making enchiladas) they tear easily. I find it quicker to just layer my ingredients instead of rolling them.

You can add additional veggies. I recommend diced onions, chopped cilantro, tomatoes and peppers.

I use brown rice flour because it is gluten-free. You could use wheat flour or a different flour of your choice. The flour acts as a thickener and makes this sauce nice a creamy.

If you live in an omni household and have to cook meat for your family, this recipe can easily be adapted. I recommend you make them as written but divide them into two separate pans, add small amounts of chicken to the pan for the omni members. These enchiladas are so full of protein and fiber on their own they wont really miss it but you will be able to call them “chicken enchiladas” and make your family happy.

This sauce is pretty amazing on its own and would be delicious on rice or noodles, you may want to omit the green chilies though.

Are you an enchilada fan? Do you prefer red, green or white?

Cheesy Broccoli and Rice Casserole (Crock-Pot)

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I’m constantly working on recipes that will be easy as well as delicious. This recipe is both and 100% comfort food.

I admit, this isn’t the same dairy and fat-filled Broccoli and Rice Casserole I used to make in our omni days but for any of you who have tried my other Broccoli and Rice Casserole I think you’ll love this. Also, you can change-up the veggies for a little variety.

Broccoli and Rice Casserole

Cheesy Broccoli and Rice Casserole

Ingredients

  • 2 cups brown rice
  • 3 cups water
  • 1/2 cups nutritional yeast
  • 1/4 cup brown rice flour*
  • 1 tsp onion powder
  • 1/2 tsp sea salt (optional)
  • 1/2 tsp garlic powder
  • 2 cups plant-milk (I use rice milk)
  • 3 cups chopped broccoli (or other veggies)

Do

  1. Pour all ingredients into your crock-pot and give everything a good stir.
  2. Set crock-pot to low and cook for 3-4 hours. I gave it a stir about once an hour. 

Serve

This is great as a main dish. It is comforting and filling, perfect for cold weather.

*If you don’t have brown rice flour you can use wheat flour instead.

If you like this recipe try my Easy Crock Pot Mexican Rice and Bean Casserole!

Hearty Lentil & Barley Stew

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When the air turns crisp and comfort food calls, there’s nothing better than a hearty bowl of lentil and barley stew. Packed with wholesome vegetables, fiber-rich grains, and savory broth, this simple recipe will fill your kitchen with warmth and your belly with satisfaction. Let’s dive into making this wholesome, cozy dish.

This stew contains gluten but you can use rice or quinoa in its place for a gluten-free option. The potatoes, carrots and celery along with the lentils and barley will provide plenty of fuel for shoveling snow or chasing your kids up and down the sledding hill.

Why You’ll Love Lentil & Barley Stew

Not only is this stew delicious, but it’s also incredibly nutritious. Lentils provide plant-based protein, barley adds fiber, and the medley of vegetables offers a variety of vitamins and minerals. Plus, it’s budget-friendly and easy to customize with whatever veggies you have on hand.

The combination of lentils and barley creates a thick, satisfying stew that feels like a warm hug on a cold day. It’s perfect for combating winter chills while being lighter and healthier than traditional stews.

Should I Soak Barley Before Adding to Stew?

Soaking barley before adding it to stew is optional and depends on the type of barley and how quickly you need it to cook. Personally, I don’t bother.

When to Soak Barley:

  • Pearl Barley: Soaking isn’t necessary because pearl barley is pre-processed to remove the hull, allowing it to cook in about 25–30 minutes. However, soaking for 1–2 hours can speed up the cooking process if you’re short on time.
  • Hulled Barley: Hulled barley retains its bran layer and takes longer to cook (about 40–50 minutes). Soaking overnight reduces cooking time and makes it more tender.

Tips for Adding Barley to Stew:

  • Dry Barley: If you don’t soak the barley, simply add it early in the cooking process, so it has enough time to cook fully.
  • Pre-Cooked Barley: If you’ve pre-soaked or cooked the barley, add it toward the end of the stew’s cooking time to prevent overcooking.

In most cases, dry barley works perfectly well when added directly to a simmering stew. It will absorb the flavors of the broth as it cooks, enhancing the dish’s overall taste.

Lentil & Barley Stew

Ingredients

  • 4 cups water
  • 2 stalks celery, chopped
  • 1/2 onion, chopped
  • 2 Tbsp Dry Veggie Broth Mix
  • 1 carrot, chopped
  • 2 small potatoes (with skin on), chopped
  • 1/4 cup dry (uncooked) barley
  • 3/4 cup cooked lentils (or 2/3 uncooked)

Instructions

Step 1 – Prepare Ingredients

Add all of the ingredients to a pot and cook over medium heat.

Step 2 – Cook

Cook until barley is soft, maybe up to 45 minutes. Add more water water if necessary.

Step 3 – Serve

The soup is delicious on its own, but here are some serving suggestions to complement the dish:

  • Crusty Whole-Grain Bread: Perfect for soaking up the hearty broth.
  • Garlic Herb Flatbread: Add a flavorful twist with fresh herbs and olive oil.
  • Side Salad: A simple green salad with a tangy vinaigrette balances the stew’s richness.
  • Roasted Vegetables: Serve with roasted root veggies like carrots, parsnips, or sweet potatoes.
  • Brown Rice or Quinoa: Spoon the stew over a bed of grains for extra texture and nutrition.
  • Vegan Yogurt Dollop: Add a creamy element with unsweetened plant-based yogurt.
  • Toasted Seeds or Nuts: Sprinkle on pumpkin seeds, sunflower seeds, or chopped walnuts for crunch.
  • Herb Garnish: Top with fresh parsley, cilantro, or dill for a burst of color and flavor.
  • Avocado Slices: Creamy avocado pairs wonderfully with the earthy stew.
  • Vegan Cheese Shreds: Add a cheesy note with plant-based parmesan or cheddar-style shreds.
  • Pickled Veggies: Tangy pickled onions, cucumbers, or radishes add a delightful contrast.
  • Cornbread: Opt for a vegan cornbread recipe to serve alongside for a Southern-inspired twist.

Each option enhances the flavors and textures of the stew while keeping it entirely plant-based.

Storage

Storing lentil and barley stew is simple and helps you enjoy leftovers throughout the week. Allow the stew to cool to room temperature before transferring it to an airtight container. It can be stored in the refrigerator for up to 4–5 days. For longer storage, freeze the stew in freezer-safe containers or resealable bags, leaving some space at the top for expansion. Label the containers with the date for easy tracking.

When ready to eat, thaw frozen stew overnight in the refrigerator and reheat gently on the stovetop or in the microwave, adding a splash of water or broth to restore its original consistency. This makes it a convenient, make-ahead meal for busy days.

More Plant Based Soup Recipes

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

Yield: 4 Servings

Hearty Lentil & Barley Stew

Hearty Lentil & Barley Stew

Hearty lentil and barley stew packed with wholesome vegetables and rich flavors—perfect for a cozy, nutritious meal.

Prep Time 10 minutes
Cook Time 45 minutes
Total Time 55 minutes

Ingredients

  • 3 cups water
  • 2 stalks celery, chopped
  • 1/2 onion, chopped
  • 2 Tbsp Dry Veggie Broth Mix
  • 1 carrot, chopped
  • 2 small potatoes (with skin on), chopped
  • 1/4 cup dry (uncooked) barley
  • 3/4 cup cooked lentils (or 2/3 uncooked)

Instructions

  1. Add all of the ingredients to a pot and cook over medium heat.
  2. Cook until barley is soft, maybe up to 45 minutes. Add more water water if necessary.
  3. Serve.

Notes

This is delicious with crusty bread and a side salad.

Did you make this recipe?

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

© Holly Yzquierdo

Virtual Vegan Potluck: Butternut Squash & Quinoa Salad

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Welcome to My Plant-Based Family and the Virtual Vegan Potluck. Today over 100 bloggers are joining forces to entice you with delicious vegan recipes. I signed up to bring a salad. I chose to incorporate two seasonal flavors, butternut squash and fresh cranberries.

If you want to start at the very beginning of the potluck go to Vegan Bloggers Unite! There are buttons at the bottom of this recipe you can follow to progress through the potluck.

Butternut Squash & Quinoa Salad with Oil-Free Cranberry Dressing

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 Ingredients for Butternut Squash & Quinoa Salad 1 serving (dressing recipe below)

  • 2-3 cups of your favorite salad greens
  • 1 cup cooked quinoa
  • 1/2 cup roasted or steamed butternut squash
  • 1 tsp freshly grated ginger
  • 2 Tbsp dried cranberries
  • 1/4 of an onion

Do

  1. Cut onions into rings and cook in a hot skillet, stirring regularly until onions are crispy.
  2. In a medium bowl mix cooked quinoa, squash and cranberries together and carefully stir in grated ginger.
  3. Spoon quinoa mixture over fresh greens. Top with cooked onions and oil-free cranberry dressing.
  4. If desired toss everything together.

Tip: My husband prefers this salad without the onion, feel free to leave it out.

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Oil-Free Cranberry Salad Dressing

Ingredients (2-4 servings)

  • 1/4 cup fresh cranberries
  • 1 Tbsp Red Wine Vinegar
  • 1 tsp freshly grated ginger
  • zest from 1 orange
  • 1/4 cup fresh orange juice
  • 2 Tbsp maple syrup
  • 1/4 cup water
  • 1/4 tsp xanthum gum

Do

  1. Put all ingredients in a blender or food processor (I used my Magic Bullet) and process until everything is smooth.
  2. Taste and add more maple syrup if it is to tart or add more water or juice if dressing is too thick.

Tip: If you don’t have xanthum gum you can get away without it if you do not add the water. The dressing will be more tart and thinner but works great in a tossed salad. You could also add a little corn starch instead.

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In previous potlucks I’ve brought Gluten-Free Pumpkin Muffins, Gluten-Free Apple Muffins and a Lentil Shepherds Pie. If you are just stopping in today for the potluck feel free to look around, maybe checkout my Recipe Page. It is full of Whole Food, Plant-Based Recipes that are oil-free and mostly Gluten-Free.

You can go backward in the potluck to 86 Lemons by clicking the Go Back button below; or journey forward to In Fine Balance by clicking the Go Forward button.

 

Plant-Based Tostadas

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Tostadas are a beloved Mexican dish known for their crispy tortilla base topped with layers of flavorful ingredients. While traditional tostadas often feature meat or seafood, there’s no reason why you can’t enjoy this tasty treat in a plant-based form. In fact, plant-based tostadas offer a fantastic opportunity to showcase the vibrant flavors and textures of vegetables, beans, and other wholesome ingredients.

Plant-Based Tostadas are a fun and easy meal idea. Kids love tostadas and they are healthy too.

Gluten-Free, Allergy Friendly Tostadas

I rediscovered the Tostada when we learned my son had a wheat/gluten allergy. Tostadas are made with corn tortillas, so they were safe for him. Always read the ingredient label though!

Plant-based tostadas are incredibly versatile and adaptable to various dietary preferences and restrictions. Whether you’re gluten-free, dairy-free, or following a specific eating plan, you can easily customize your tostadas to suit your needs. With a wide array of colorful vegetables, flavorful spices, and protein-rich beans at your disposal, the possibilities are endless when it comes to creating plant-based tostadas that are both satisfying and nourishing.

Customization and Variations

  • Get creative with your toppings by incorporating different vegetables, such as grilled corn, sautéed mushrooms, or roasted sweet potatoes.
  • Add protein-rich ingredients like tofu, tempeh, or seitan for added satiety and flavor.
  • Experiment with different salsas, guacamole recipes, or homemade cashew cream for a personalized touch.
Plant-Based Tostadas

We are always changing up our Plant-Based Tostadas! Sure we need a crispy tortilla and beans but sometimes we used Instant Pot Refried Beans and other times we use Refried Black Beans. Lettuce and tomatoes are usual staples but sometimes we add Pico de Gallo, when the garden is growing we will make Oven Roasted Salsa. Another fun addition is Mango Salsa!

Anything goes! Just use what you have.

Plant-Based Tostadas

Ingredients

  • Soft Corn Tortillas (or buy the crispy tostada tortillas)
  • Unfried Pinto or Unfried Black Beans (store-bought refried beans can be used but read the label)
  • Shredded Lettuce
  • Dice Tomato
  • Salsa (optional)

Instructions

Step 1 – Preheat Oven

If using soft corn tortillas, preheat oven to 350° and place tortillas on cookie sheet (I use parchment paper on my cookie sheet).

Step 2 – Bake Tortillas

Bake tortillas for 15 minutes then remove from oven and allow to cool for a few minutes until you can handle them. They may not feel crisp but they will get crispier as they cool. Leftover tortillas can be stored in an airtight container at room temperature.

Step 3 – Add Toppings

Spread beans onto tortillas. Top with lettuce, tomato and any other toppings you prefer.

Step 4 – Serve

These are great as an afternoon snack but also good for lunch or dinner. If serving as a meal I highly recommend making Mexican Rice to go with them. Tostadas are so simple that many kids could assemble them without much help, and they would also be a fun party food.

Plant-Based Tostadas

More Easy Plant Based Meal Ideas

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

Plant-Based Tostadas

Plant-Based Tostadas

Plant-Based Tostadas are an easy and family-friendly recipe to add to your plant-based meal plan! They can be customized to meet any allergy-friendly needs too.

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

Ingredients

  • Soft Corn Tortillas (or buy the crispy tostada tortillas)
  • Oil-Free Refried Beans
  • Shredded Lettuce
  • Diced Tomato
  • Salsa, peppers, your favorite toppings (optional)

Instructions

  1. If using soft corn tortillas, preheat oven to 350° and place tortillas on cookie sheet (I use parchment paper on my cookie sheet).
  2. Bake tortillas for 15 minutes then remove from oven and allow to cool for a few minutes until you can handle them. They may not feel crisp but they will get crispier as they cool. Leftover tortillas can be stored in an airtight container at room temperature.
  3. Spread beans onto tortillas in a thick layer.
  4. Add lettuce, tomato, and any other topping you will enjoy.

Notes

You can use canned beans to save time. One 15 ounce can of fat free refried beans is enough for about 4 people or 8 tostadas. You may need to add some water to the canned beans to get them smooth enough to spread.

Did you make this recipe?

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

© Holly Yzquierdo

Crock Pot Mexican Casserole

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Dairy-free, gluten-free, taste-full and made in a crock pot!? This recipe is definitely a keeper. The savory flavors develop so well that I come back to this meal over and over again.

The colorful ingredients of Mexican cuisine combined with the convenience of a slower cooker result in a dish that is not only delicious but incredibly easy to prepare. I found it so flavorful that I didn’t even want to add salsa or guacamole. It’s that good!

Slow Cooker Mexican Casserole {Plant Based}

One of the best aspects of preparing a Mexican casserole in a crock-pot is the convenience it offers. With just a bit of chopping and assembly, you can set it and forget it, allowing the slow cooker to work its magic while you go about your day.

Slow cooking allows flavors to meld together over time, resulting in a dish that’s rich, complex, and utterly satisfying. As the ingredients simmer gently, the aroma from your kitchen will tantalize your taste buds and build anticipation for the delicious meal that awaits.

crockpotmexicancasserole

Vegan Mexican Casserole Recipe Variations

As always, make this recipe your own. Need more protein? Add it! Don’t have black beans? Use pinto beans! There are many easy swaps and additions that can make the perfect Mexican casserole for you. Mix it up to keep your meal rotation exciting. This staple recipe is an easy place to start.

  • Add veggies – Feel free to customize the casserole with additional vegetables such as zucchini, mushrooms, or spinach.
  • More protein – For extra protein, add cooked lentils or tofu to the mixture.
  • Spice variations – Experiment with different spice blends and seasoning combinations to suit your taste preferences.
  • Make it spicy – If you prefer a spicier casserole, add a diced jalapeño or a dash of hot sauce to the ingredients.

Crock Pot Mexican Casserole

This recipe doubles and triples really well if you are feeding a crowd. The photo above is a triple recipe.

Ingredients

  • 1 cup uncooked brown rice
  • 3 cups water
  • 1 8 oz can of tomato sauce
  • 1 tsp salt (optional)
  • 1 tsp onion powder
  • 1 tsp chili powder
  • ½ tsp garlic powder
  • ½ tsp cumin
  • 2 cups cooked beans (or 1 can drained beans) – pinto or black beans work well
  • 1 cup corn (optional)

Instructions

Step 1 – Dump and Stir

Pour all of the ingredients into your slow cooker and stir gently.

Step 2 – Slow Cook

Cook on high for 4 hours or low for 6-8 hours.

Step 3 – Serve

This is delicious served on its own but would be incredible wrapped in a warm tortilla or with organic tortilla chips. It really doesn’t need anything else.

Storage

Leftovers can be stored in an airtight container in the refrigerator for up to 3-4 days or frozen for longer-term storage. Simply reheat in the microwave or oven before serving.

More Plant Based Mexican Recipes

If you like this recipe, try these other plant based Mexican dishes:

Yield: 6 Servings

Crock Pot Mexican Casserole

Crock Pot Mexican Casserole

Let your crock pot slowly meld all these rich flavors together to form a savory Mexican casserole.

Prep Time 10 minutes
Cook Time 4 hours
Total Time 4 hours 10 minutes

Ingredients

  • 1 cup uncooked brown rice
  • 3 cups water
  • 1 8 oz can of tomato sauce
  • 1 tsp salt (optional)
  • 1 tsp onion powder
  • 1 tsp chili powder
  • ½ tsp garlic powder
  • ½ tsp cumin
  • 2 cups cooked beans (or 1 can drained beans) - Pinto or black beans work well
  • 1 cup corn (optional)

Instructions

  1. Pour all of the ingredients into your slow cooker and stir gently.
  2. Cook on high for 4 hours or low for 6-8 hours.

Notes

Leftovers can be stored in an airtight container in the refrigerator for up to 3-4 days or frozen for longer-term storage. Simply reheat in the microwave or oven before serving.

Did you make this recipe?

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

© Holly Yzquierdo