My Plant-Based Family

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

Dairy Free

Taco Soup

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When the weather is cold, this plant-based Taco Soup will warm you up! This hearty, comforting recipe tastes good enough to serve to guests or enjoy any day of the week.

This plant-based diet approved Taco Soup is perfect all year long. If you need a vegan and gluten-free soup recipe try this one!

A few years ago we had dinner with friends (HI Kara!) and they made Taco Soup for us. It was good and easy to make. It was made with about 5 different cans of veggies and ground beef and dairy. This is my much healthier take on that recipe using fresh ingredients instead of canned,  when possible.

Don’t worry if you have to use canned though. This soup will still be delicious and much healthier than anything you would get through a drive thru.

In some ways, it reminds me of my Texas-Style Chili recipe. The corn, avocado and cilantro really set it apart though. Once you make this one, you’ll wonder why you didn’t make it a part of your weekly meal plan. I’d kind of forgotten about it in favor of newer recipes but it’s about to make a come back.

This plant-based diet approved Taco Soup is perfect all year long. If you need a vegan and gluten-free soup recipe try this one!

If you are not into cilantro, you can leave it out. I know some people really dislike cilantro but I love it. Cilantro and lime are my peanut butter and jelly.

This soup is full of fiber so it will keep you full!

This plant-based diet approved Taco Soup is perfect all year long. If you need a vegan and gluten-free soup recipe try this one!

How to Make Taco Soup

Ingredients

  • ½ cup water for de-glazing pan
  • ¼ onion – diced (I used red onion)
  • ½ bell pepper diced (I used red bell pepper)
  • 1 tomato – diced ( I removed seeds too)
  • 1 jalapeno – diced ( I removed seeds too but you can leave them in for a spicy soup)
  • 2 cups cooked pinto beans
  • 2 cups cooked black beans
  • 1½ cups (or 1 can) of corn
  • 2 cups water
  • 1 8 oz can of tomato sauce
  • cilantro to taste ( I used a handful, chopped)
  • 1 tsp salt
  • 1 tsp chili powder
  • 2 Tbsp nutritional yeast

Instructions

Step 1 – Diced Onion and Bell Pepper

Add diced onion and bell peppers to pan, stirring regularly. If they begin to stick add a 1-2 Tbsp of water to pan to de-glaze.

Step 2 – Cook

Cook, remembering to stir and de-glaze as necessary until onions are translucent and peppers begin to soften.

Step 3 – Add Tomatoes and Jalapeno Peppers

Add tomatoes and jalapeno peppers, cook until soft.

Step 4 – Add Beans and Corn

Add beans, corn, 2 cups of water and tomato sauce then simmer.

Step 5 – Season

Taste then add spices and nutritional yeast a little at a time until desired “spiciness” is reached.

Step 6 – Add Cilantro

Add cilantro last then allow to cool a little before eating.

Notes

This made about 4 servings and is very filling. It is also a very forgiving soup, if you are missing one or two ingredients go ahead and make it or substitute something in. It is a little difficult for small children to eat, as most soups are, but it isn’t too spicy if the jalapeno seeds are removed. I like to garnish this with fresh avocado.

Yield: 4 Servings

Taco Soup

This plant-based diet approved Taco Soup is perfect all year long. If you need a vegan and gluten-free soup recipe try this one!

This plant-based diet approved Taco Soup is perfect all year long. If you need a vegan and gluten-free soup recipe try this one!

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

Ingredients

  • ½ cup water for de-glazing pan
  • ¼ onion - diced (I used red onion)
  • ½ bell pepper diced (I used red bell pepper)
  • 1 tomato - diced ( I removed seeds too)
  • 1 jalapeno - diced ( I removed seeds too but you can leave them in for a spicy soup)
  • 2 cups cooked pinto beans
  • 2 cups cooked black beans
  • 1½ cups (or 1 can) of corn
  • 2 cups water
  • 1 8 oz can of tomato sauce
  • cilantro to taste ( I used a handful, chopped)
  • 1 tsp salt
  • 1 tsp chili powder
  • 2 Tbsp nutritional yeast

Instructions

  1. Add diced onion and bell peppers to pan, stirring regularly. If they begin to stick add a 1-2 Tbsp of water to pan to de-glaze.
  2. Cook, remembering to stir and de-glaze as necessary until onions are translucent and peppers begin to soften.
  3. Add tomatoes and jalapeno peppers, cook until soft.
  4. Add beans, corn, 2 cups of water and tomato sauce then simmer.
  5. Taste then add spices and nutritional yeast a little at a time until desired "spiciness" is reached.
  6. Add cilantro last then allow to cool before eating.

Notes

Garnish with fresh avocado

Did you make this recipe?

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

© Holly Yzquierdo

Got Greens?

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It’s Week 2 of the Vegan Month of Food, a.k.a the Vegan MoFo! I hope to have several new recipes to share this week!

I recently made a smoothie for my loves and thought I’d document the process. I’m not one for following recipes well, especially when it comes to smoothies.

This particular smoothie was made with spinach, oats, bananas, and blueberries. I added a little almond milk too.

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This was tasty! My husband and boys LOVED it! My husband was leaving for a meeting so I added the oats to give it more substance.

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Isn’t it pretty! What are your favorite things to add to a smoothie?

Black Bean Soup for Two

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Normally when I cook anything I make enough for a small village. About 14 months ago there were 7 hungry tummies living under our roof. When our three teenagers moved to their mom’s house I had to completely change my style of cooking. That was pretty close to the same time I found out my youngest couldn’t handle gluten.

Right now we are back up to 5 mouths that are always hungry. I’ve been craving Black Bean Soup but I know my husband and I are the only ones who will eat it. My little guys probably would but this is a mess soup for little hands and I get tired of cleaning up messes, especially Black Bean Soup on my white tile dining room floor.

If you have kids with a little more spoon control this soup is mild enough for them. I made this with my food processor but you could make it without one, it would just take more knife wielding. 🙂

Black Bean Soup for Two

Ingredients

  • 4 cups cooked black beans (or two cans drained and rinsed)
  • 1/2 onion
  • 3 cloves garlic
  • 1-2 Peppers, I used a pepper from a friends garden but jalapeno or bell peppers are okay too
  • 1 1/2 cups water (or veggie broth)
  • 1 cube veggie bullion of using water
  • 1 tsp salt
  • 1 tsp onion powder
  • 1/2 tsp garlic powder (optional)
  • 1 tsp liquid smoke (add more for a smokier flavor)
  • 1/2 tsp red wine vinegar

Do

  1. Process onions and garlic in food processor or finely mince. Add them to a medium-sized pot on medium heat, stirring regularly. If they begin to burn add a tiny bit of water or broth. Cook these until they are translucent and starting to brown.
  2. Peppers can be processed also or left in big chunks. If they are processed the soup will be spicier. I removed the seed and left peppers in big chunks for a mild soup.
  3. Add the beans (processed and whole), water (or broth) and spices to the pot and stir.
  4. Let soup simmer a few minutes then taste to adjust spices.
  5. Finally add liquid smoke and vinegar.

Serve

This soup makes about 4 cups but can be doubled for extra eaters. It would taste great with Mexican Rice or topped with fresh avocado or cilantro.

Are you enjoying the Vegan Month of Food (Vegan MoFo)? If you are participating let me know so I can see what you’ve been cooking.

Pumpkin Bread

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I know, it’s that time of year where pumpkin starts to take over. I stood my ground as long as I could but I am not immune to the pumpkin fever that is sweeping the land. Once I gave myself over to the unrelenting force of the pumpkin the only real questions is: What to make?

I thought about all kinds of pumpkin infested recipes, pumpkin pancakes, pumpkin granola, but I finally decided on good ol’ fashioned Pumpkin Bread.

I ran into a little hiccup when I grabbed all of my baking supplies. I was out of whole wheat pastry flour so I subbed organic stone ground whole wheat flour and unbleached all purpose flour. I think you could use whole wheat pastry flour with good results.

Ingredients

  • 1 c whole wheat flour
  • 1 c all purpose flour
  • 2 tsp baking powder
  • 1 tsp baking soda
  • 1 Tbsp cinnamon
  • 1/4 tsp ground ginger
  • 1/4 tsp allspice
  • 1/8 ground cloves
  • 2 c pumpkin puree
  • 1/2 c applesauce
  • 1/2 c maple syrup (agave or date syrup would work too)
  • 1 tsp vanilla
  • 1/2 walnuts (optional)

Do

  1. Preheat oven to 350° F and prepare loaf pan.
  2. In a large bowl mix all dry ingredients together except nuts.
  3. In a medium bowl mix together all wet ingredients.
  4. Dump wet ingredients into dry ingredients and stir until mixed.
  5. Stir in nuts if using.
  6. Scoop batter into loaf pan.
  7. Bake for 50-60 minutes or until done.
  8. Let cool 20 minutes then remove from pan and place on cooling rack until completely cook.
  9. Slice after it is completely cool.

Serve

This is perfect for dessert or as an accompaniment to warm cup of coffee or chai. It is not really sweet, if you’re looking for a sweeter bread add more maple syrup or raw sugar. This would also be good with a glaze on top if you are serving it for dessert. I’ll probably be eating this for breakfast tomorrow too. If you’re a chocolate fanatic like me you could add vegan chocolate chips, you can never go wrong with chocolate!

Pumpkin Bread

pumpkin bread

Vegan pumpkin bread with or without walnuts

Prep Time 20 minutes
Cook Time 1 hour
Additional Time 20 minutes
Total Time 1 hour 40 minutes

Ingredients

  • 1 c whole wheat flour
  • 1 c all purpose flour
  • 2 tsp baking powder
  • 1 tsp baking soda
  • 1 Tbsp cinnamon
  • 1/4 tsp ground ginger
  • 1/4 tsp allspice
  • 1/8 ground cloves
  • 2 c pumpkin puree
  • 1/2 c applesauce
  • 1/2 c maple syrup (agave or date syrup would work too)
  • 1 tsp vanilla
  • 1/2 walnuts (optional)

Instructions

  1. Preheat oven to 350° F and prepare loaf pan.
  2. In a large bowl mix all dry ingredients together except nuts.
  3. In a medium bowl mix together all wet ingredients.
  4. Dump wet ingredients into dry ingredients and stir until mixed.
  5. Stir in nuts if using.
  6. Scoop batter into loaf pan.
  7. Bake for 50-60 minutes or until done.
  8. Let cool 20 minutes then remove from pan and place on cooling rack until completely cook.
  9. Slice after it is completely cool.

Notes

  • Nuts are optional
  • For a sweeter bread, add maple syrup or raw sugar
  • Add vegan chocolate chips to make it chocolate pumpkin bread

Did you make this recipe?

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

© Heather Mayes

Party Worthy Parfait

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Welcome back to day 2 of the Vegan Month of Food, a.k.a The Vegan MoFo. Today I’m setting my sights on the parfait.

Making parfait’s are super easy if you have kids they can help or make their own. If you own a large glass bowl or trifle dish they can make a perfect center piece for a party or make these in individual glasses like I did. These are healthy enough for an on the go breakfast but tasty enough for dessert too.

Parfait

Ingredients

  • Vegan yogurt (I use coconut, almond or soy milk yogurt)
  • Diced fruit of your choice (apples, berries, or bananas)
  • Granola
  • Nuts and/or seeds
  • Vegan chocolate chips (hey I’m not judging)

Do

  1. Layer granola, yogurt, nuts/sees, then fruit.
  2. Repeat step 1 two to three times to fill your container.
  3. Refrigerate until ready to serve

Serve

This was a big hit at my Healthy Cravings group served as a dessert. We ate the leftovers for breakfast and lunch for a few days after. A few of my favorite variations include Cinnamon granola with diced apples, Almond granola with mixed berries, granola with vegan chocolate chips and bananas. I like to top this with chia seeds right before serving. My son thinks they are sprinkles! 🙂

This recipe is kid friendly, omni friendly, and gluten-free if you use gluten-free granola.

What is your favorite parfait combination?

Meal Plan Monday: On a Tuesday

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I know it is Tuesday the meal plan was due yesterday. I meant to write a meal plan, I planned to write it but I never sat down to get it done. I even took an inventory of my over stuffed fridge. I have so much food in there, I’m very blessed! Most of it is leftovers from the Healthy Cravings group I hosted last week. Healthy Cravings is a group that introduces women to a whole food, plant-based diet.

If you are new here I hope I not getting off on the wrong foot. 🙂 I usually post a meal plan every Monday. The are “usually” low-fat, whole food, and plant-based in nature. One of my son’s can’t have gluten so a large part of my Meal Plans are gluten-free or can easily be gluten-free by using rice noodles instead of wheat. I use my meal plan as more of a guideline and often switch meals around based on our schedule, ingredient shortage, or pure laziness.

Meal Plan

Breakfasts this week will be simple as always. Toast with almond butter and fruit, oatmeal, sometimes cereal or GF waffles for busy days when I don’t have time to clean a mess.

Lunches are usually leftovers and boy do we have a lot of leftovers. My husband always takes leftovers. We also eat sandwiches and wraps sometimes, those are also great on the go. We also have some baked potatoes and cooked beans ready to go.

Snacks are usually fruit but a parfait makes a fun snack when non-dairy yogurt, fruit, and granola are layered together. These can be made ahead of time too. I’ve also been baking granola bars which disappear almost immediately. Raw veggies like carrots and spinach leaves are a favorite snack for my boys. I bowl of freshly cut carrots will vanish like potato chips if left on the counter.

Dinner

Monday: Leftover Broccoli Potatoes with faux cheese, leftover Lentil Ragu, and bean burritos

Tuesday: Leftover Salads, Black Beans and Brown Rice with Cilantro

Wednesday: Veggie Stir Fry using cabbage, broccoli, baby kale, red bell peppers, carrots, parsley, and grape tomatoes served over brown rice

Thursday: Veggie and brown rice casserole (really just a clever way of using up what wasn’t eaten in the stir fry) with HH brown gravy

Friday: Dinner out for my family while I’m out of town

So there it is, Meal Plan Monday posted a day late. I don’t think it was too painful. I hope to eat deliberately and use up all the fresh produce this week and as many leftovers as I can. So what are you eating this week?

For a little inspiration check out An Unrefined Vegan and her review of Chef AJ’s book Unprocessed plus a chance to win your very own copy. I’m a big fan of the book, Chef AJ, and An Unrefined Vegan so you can’t go wrong!