My Plant-Based Family

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

Mexican Food

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

Unfried Black Beans

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Do you like black beans? How about refried beans? Then you have to try unfried black beans!

Unfried black beans are cooked black beans that are seasoned and served without frying. Black beans are loaded with nutrients such as protein, fiber, vitamins and minerals. By avoiding frying, you eliminate the need for oil. I’ve cut oil out of my diet completely and don’t miss it at all.

Easy Unfried Black Beans

This recipe highlights the natural flavor of black beans that can be incorporated into a variety of meals. Serve them with tacos, burritos, salads, wraps or empanadas. The adaptability makes unfried black beans convenient for quick meals when cooking for one or a large crowd.

Of course unfried black beans are great as a stand alone side dish too. They are also ideal for meal prepping and can be eaten hot or cold. I like to make a batch on Sunday to eat in various dishes throughout the week.

unfried black beans

Ways to Eat Unfried Black Beans

Here are a few ideas to get you started, but the possibilities are endless when it comes to incorporating unfried black beans into your meals. Get creative!

  1. Tacos: Fill soft or hard taco shells with unfried black beans, shredded lettuce, diced tomatoes, sliced avocado, and the rest of your favorite taco toppings.
  2. Burrito Bowl: Create a customizable burrito bowl by layering unfried black beans with cooked rice, sautéed vegetables (such as bell peppers and onions), shredded lettuce, diced avocado, and a drizzle of chipotle sauce.
  3. Soup: Blend unfried black beans with vegetable broth, garlic, onions, and spices (such as cumin, chili powder, and paprika) to make a creamy and comforting soup. Serve hot with a garnish of chopped cilantro and a squeeze of lime juice.
  4. Quesadillas: Spread unfried black beans onto a tortilla, top with diced onions, and sliced jalapeños if desired. Place another tortilla on top and cook in a skillet until golden and crispy. Cut into wedges and serve with salsa and guacamole.
  5. Dip: Blend unfried black beans with garlic, lime juice, cilantro, and your favorite spices to make a flavorful dip. Serve with tortilla chips, carrot sticks, cucumber slices, or bell pepper strips for dipping.
  6. Stuffed Bell Peppers: Fill halved bell peppers with a mixture of unfried black beans, cooked quinoa or rice and diced vegetables. Bake until the peppers are tender and the filling is heated through for a wholesome and satisfying meal.
  7. Avocado Wrap: Spread mashed avocado onto a whole wheat wrap, top with unfried black beans, shredded lettuce, diced tomatoes, and a drizzle of hot sauce or your favorite dressing. Roll up tightly and slice into pinwheels for a nutritious lunch or snack.
  8. Sweet Potato Hash: Sauté diced sweet potatoes, onions, and bell peppers until tender, then add unfried black beans and season with spices like smoked paprika, cumin, and garlic powder.

Unfried Black Beans Recipe

Ingredients

  • 2 cups cooked black beans
  • 1/2 tsp garlic powder
  • 1 tsp onion powder
  • 3/4 tsp salt (optional)
  • 1/8 to 1/4 cup water (as needed)

Instructions

Step 1 – Add to Food Processor

Put beans and spices in food processor or Blendtec.

Step 2 – Blend

Process 15 to 20 seconds. Scrape down the sides and process until beans are smooth. Add water and blend again as needed.

Step 3 – Serve

Once cooked, you can serve the unfried black beans immediately, or allow them to cool for a firmer texture. They are delicious both hot and cold.

Can I Use Canned Black Beans?

If you only have canned beans, drain and rinse them. Then follow the recipe as instructed. Most cans only contain about 1 1/2 cups of beans, so you may want to reduce the spices and omit the salt entirely.

Storage

Store unfried black beans in an airtight container in the refrigerator for up to 5 days.

More Versatile, Plant Based Mexican Recipes

If you like this recipe, you’ll love these versatile, Mexican inspired meals too:

Yield: 2 Cups

Unfried Black Beans

unfried black beans

Skip the oil but not the flavor with unfried black beans. This dish is great alone or served in burritos, tacos, wraps, salads, and more.

Prep Time 5 minutes
Cook Time 5 minutes
Total Time 5 minutes

Ingredients

  • 2 cups cooked black beans
  • 1/2 tsp garlic powder
  • 1 tsp onion powder
  • 3/4 tsp salt (optional)
  • 1/8 to 1/4 cup water (as needed)

Instructions

  1. Put beans and spices in food processor or Blendtec.
  2. Process 15 to 20 seconds. Scrape down the sides and process until beans are smooth. Add water and blend again as needed.
  3. Serve hot or cold.

Notes

To use canned beans, drain and rinse them. Then make continue with the recipe as instructed. Most cans only contain about 1 1/2 cups of beans, so you may want to reduce the spices and omit the salt entirely.

Did you make this recipe?

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

© Holly Yzquierdo

Meal Plan Monday: Back 2 School

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backtoschool1 copyGraphics by Melodee Fiske

Whether you like it or not it is “back to school” season. With that comes long nights of homework, busy schedules as extracurricular activities begin, and less time to relax as a family.

Never fear, all month I’ll be featuring Meal Plans along with new, easy and kid-friendly recipes for breakfast, lunch, and dinner. I’ll even throw in a few new snacks as well.

Meal Plan

blueberry oatmeal 2

Breakfast

The first meal of the day is never set in stone at our house. My kids love quinoa for breakfast!

 

Lunch

I chose these lunches because they are easily adapted to something “new and different” (magic words at our house) from last nights dinner leftovers. These lunches are “Lunch Box Friendly” too!

  • Black Bean and Faux Cheeze Sauce Gluten-Free Quesadillas
  • Baked Potatoes
  • Sunflower seed butter and Jelly Sandwiches
  • Pasta and Veggie Salad
  • Taco Salad
  • Nachos

Snack

We usually eat fruit for snacks but I’ll throw in an occasionally muffin in the mix.

Taco Potatoes

Dinner

Don’t let dinner intimidate you! Choose one day to cook your beans and grains for the whole week. Quinoa, lentils, black beans, rice, and pinto beans can be mixed and matched to create new dishes for lunch and dinner. Don’t forget to bake extra potatoes for lunch leftovers.

 

 

Are you ready for school to start? What are your biggest concerns?

Easiest Plant Based Taco Salad

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Give the traditional taco salad a vibrant, plant based taco salad makeover! Not only is it visually appealing, but it also combines a variety of textures and flavors that make it a favorite among the whole family.

You probably have everything you need to throw this salad together on a busy weeknight. It has versatile flavors that are easy to swap out for individual preferences and dietary needs. This also makes it a great option for meal prep, allowing you to create a unique salad each time.

Meal Prep Friendly

To make meal prep easier, consider batch-cooking quinoa and beans ahead of time. You can chop vegetables and store them separately to keep them fresh. When you’re ready to eat, simply toss everything together with your dressing for a quick and nutritious meal. This not only saves time but also encourages healthy eating habits throughout the week.

A Balanced Meal

A plant-based taco salad with quinoa is not only a feast for the eyes but also a balanced meal that can help you feel satisfied and energized. It provides a good balance of carbohydrates, protein, and healthy fats, making it an ideal choice for lunch or dinner. The combination of high-fiber ingredients keeps you feeling fuller for longer, making it less likely that you’ll reach for unhealthy snacks later.

Family-Friendly

This plant-based taco salad is also a great option for families. Kids often love the colorful presentation and the opportunity to build their own salads. Allowing children to customize their meals encourages them to try new ingredients and develop healthy eating habits. You can set up a salad bar with various toppings and dressings, making mealtime interactive and fun.

How to Make Taco Salad

Ingredients

  • Lettuce ( prefer a mix of greens and romaine)
  • Cooked Beans (I use pinto, black beans or Taco Lentils)
  • Cooked Grains (I use leftover Mexican Rice, quinoa or Quinoa Tacos)
  • Cooked Corn (I just buy organic frozen corn)
  • Pico de Gallo or salsa
  • Avocado, sliced
  • Lime Juice
  • Crispy Corn Tortillas* or Tortilla chips (Optional)

Instructions

Step 1 – Layer Ingredients

Layer all ingredients into a large bowl (I use a serving bowl for me) except the tortillas/chips.

Step 2 – Toss

Toss the salad so everything is well mixed and add a few chips for crunch.

*To make Crispy Corn Tortillas use soft corn tortillas, sprinkle with life and seasonings of your choice. Cut tortillas into thin strips and bake for about 10 minutes at 350° or until crisp.

Step 3 – Serve

This is an easy “buffet night” dish. It can be made quickly with leftovers or canned/packaged ingredients. If you are traveling with this for a potluck, add the salsa, avocado and lime juice just before serving.

More Plant Based Salads

If you like this recipe, you’ll love these salad ideas too:

Plant Based Taco Salad

Plant Based Taco Salad

Savor a delicious plant-based taco salad packed with fresh veggies and quinoa. The vibrant meal tastes as good as it looks!.

Prep Time 5 minutes
Total Time 5 minutes

Ingredients

  • Lettuce ( prefer a mix of greens and romaine)
  • Cooked Beans (I use pinto, black beans or Taco Lentils)
  • Cooked Grains (I use leftover Mexican Rice, quinoa or Quinoa Tacos)
  • Cooked Corn (I just buy organic frozen corn)
  • Pico de Gallo or salsa
  • Avocado, sliced
  • Lime Juice
  • Crispy Corn Tortillas* or Tortilla chips (Optional)

Instructions

  1. Layer all ingredients into a large bowl (I use a serving bowl for me) except the tortillas/chips.
  2. Toss the salad so everything is well mixed and add a few chips for crunch.
  3. *To make Crispy Corn Tortillas use soft corn tortillas, sprinkle with life and seasonings of your choice. Cut tortillas into thin strips and bake for about 10 minutes at 350° or until crisp.
  4. Serve.

Notes

If you are traveling with this for a potluck add the salsa, avocado and lime juice just before serving.

Did you make this recipe?

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

© Holly Yzquierdo

Avocado Grillers

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I never get tired of guacamole, chocolate mousse (the avocado makes it creamy), or eating avocado raw whatever I can, but sometimes a girl needs to branch out.

brownies, garden HC grilled avocado 160 (45)

Oh yes, I grilled avocado!

Even better I served it with Spicy Black Beans and Cilantro-Lime Brown Rice. This may be a combo made in heaven.

grilled avocado 160 (47)

I almost hate to call this a recipe because it is so easy.

Avocado Grillers

Ingredients

  • 2 ripe avocados, cut into equal slices (6-8)
  • bell peppers, cut into strips
  • onions, cut into strips (thin strips will burn)
  • corn tortillas or other gluten-free tortillas

Do

  1. Preheat your grill and add avocados, bell peppers, and onion.
  2. Check every few minutes to see how they are cooking, turn once they start to brown and don’t let them burn.
  3. Remove veggies from the grill.

Serve

We ate these on gluten-free corn tortillas but any tortilla will do. These veggies are also great served on a salad. For lunch the next day I mixed up rice and beans then topped it with the grilled avocado and veggies. So Good!

This recipe is being shared at Gluten-Free Friday hosted by Vegetarian Mamma!

Meal Plan Monday: Fully Stocked

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Quinoa-Lentil Tacos

This week my refrigerator and pantry are fully stocked. Even better, I have a variety or beans and grains already cooked and very little processed junk in the house. This makes meal planning easy, I could make any of our favorites fairly easily. The truth is, I like the challenge of making delicious meals when we only a few things left. When we are running low on our go-to ingredients my husband will want to go to the store to replace them but sometimes I try to wait it out just a little longer. Some of the best recipes are created out of scarcity, rather than plenty.

Breakfast Quinoa

Meal Plan

Breakfast this week will rely on potatoes. I have 5 large baked potatoes in the refrigerator. Breakfast Tacos or Burritos and Gluten-free Savory Breakfast Muffins both rely on potatoes and taste great as leftovers. We may have oatmeal or Breakfast Quinoa with fresh strawberries as well.

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Lunch will be a variety of Bean and Grain Bowls. Black Beans & Quinoa or Pinto Beans & Rice topped with salsa or a combination of fresh tomatoes, onions, peppers and avocado. Baked Potatoes topped with beans & greens and a little nutritional yeast can really hit the spot. All of these easy combinations that can be packed up and reheated at lunch time. Fully loaded salads, like this BBQ Chickpea Salad, are another good option if you have the time, it always takes me a long time to eat salads. When I put it in a wrap I can eat it much quicker. Sandwiches are also a quick and easy standby.

Snacks can be as simple as a hand full of walnuts and apple slices or slightly more time consuming like a yogurt (non-dairy) parfait. We also like green smoothies occasionally for snack. I am most satisfied by apples dipped in peanut butter, it gives me a jolt of energy, tastes great, and is quick and easy. I use almond butter for my youngest who has a peanut allergy.

Broccoli and Brown Rice Casserole

Dinner is still a little up in the air this week. We have a dinner/celebration we are attending on Friday and I have the privilege of helping with a small part of it. There will be a few people attending with allergies or other food restrictions and I’m providing some of the food. I’m so excited! I’m still waiting on the final count.

On the home front, my husband has requested Broccoli and Brown Rice Casserole; this is an easy recipe and a family favorite (and we always have leftovers). To take advantage of this perfect grilling weather I’m thinking about Portobello Steaks (using this Mushroom Marinade), Dirty Mashed Potatoes, and green beans. Taco salad or burritos using Quinoa-Lentil Taco “Meat” along with fresh salsa, beans and avocado is one of my favorite combinations. I may even use fresh cilantro from my garden. The leftovers can be stuffed into peppers and baked or grilled. Lastly, I may make a pot of soup or chili before it is too hot; they all look so good I’m having a hard time deciding.  I usually make soup toward the end of the week when I want to use up random veggies and clear our the fridge.

I don’t normally write about dessert but this girl is in need of some chocolate. I also have a few dessert type recipes I’m experimenting with. I’ll share any progress on Facebook.

What are you eating this week? Are your supplies fully stocked? Any My Plant-Based Family recipes?