My Plant-Based Family

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

Plant Based Diet

Oil-Free Hummus

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Oil-Free Hummus was one of the first recipes I created when I first started a plant-based diet in 2011. Hummus isn’t required for plant-based eating but almost everyone I know who eats plant-based loves hummus.

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Oil-Free Hummus

Oil-Free Hummus

If you are eating an oil-free, whole food, plant-based diet, it’s important that you make your own hummus. Almost all store bought containers of hummus have added oil. I avoid added oil and don’t cook with oil. The only exception I made is that I will use cooking spray when making pancakes or muffins so they don’t stick to the pan. Since I don’t make either very often I’m ok with that exception.

My hummus is not traditional. I don’t use olive oil or tahini. I’ve used tahini in a few recipes but I don’t notice much difference so I just leave it out. That’s one less ingredient, one less measuring cup, and less fat.

Oil-Free Hummus

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.

Oil-Free Hummus

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. Which ever you choose to use, don’t toss out the liquid that comes with the chickpea, you’ll use it.

Oil-Free Hummus

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

  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.

I love hummus. I often use it 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. It’s like having a serving of beans with your veggies.

If you like this recipe, make sure to try my Cilantro Jalapeno Hummus, Spinach Artichoke Dip and Red Pepper Dip!

Oil-Free Hummus

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.

Use this as your base recipe and add your favorite flavors.

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

Plant-Based Meal Plan

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Another week, another plant-based meal plan! Following a meal plan decreases meal time stress because I know that I’m going to eat and have all the ingredients!

Plant-Based Meal Plan

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If you get my weekly plant-based tips email, you know I started sending them again last weekend. I have received so many responses! I want to thank all of you for your love and support! I’ve still got some emails left to respond to but I’m working on it! If you didn’t get the email, you can sign up and you will start getting them next Saturday.

Yesterday I went to a local farmers market and bought a bunch of organic spinach and lettuce! I’m determined to enjoy every leaf and not let any go to waste. I’ll incorporate plenty of salads in the meal plan this week. Soup and Salad meals are a great way to do it!

I’m also working on eating through my pantry storage. I have so many beans, grains, pasta, etc. that I really need to use.

Plant-Based Meal Plan

Monday

Breakfast: Overnight Oats

Lunch: Big Salad

Dinner: Green Chili Cilantro and Lime Soup

Tuesday

Breakfast: Instant Pot Oatmeal

Lunch: Leftover Soup and Salad

Dinner: Instant Pot Mexican Casserole

Wednesday

Breakfast: Blueberry Muffins

Lunch: Burritos with leftover Mexican Casserole inside

Dinner: One Pot Broccoli and Rice (My husband requests this every week!)

Thursday

Breakfast: Smoothies and leftover muffins

Lunch: Veggie Sandwich

Dinner: Pizza Pasta with salad and Sweet and Tangy Salad Dressing

Friday

Breakfast: Toast with peanut butter and fruit

Lunch: Leftovers

Dinner: Broccoli Potato Soup in the Instant Pot and side salad

Plant-Based Snacks

A reader requested plant-based snacks too. We typically stick to easy stuff for snacks like fresh fruit, veggies and hummus and popcorn.

  • Freshly cut melon
  • Apple slices with peanut butter (add a piece of toast if you are really hungry)
  • Popcorn (I make it in this)
  • Carrots and hummus
  • Muffins or Banana Bread
  • Smoothies

What are you eating this week?

Plant-Based Meal Plan and More!

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Are you ready for the week? I’m not mentally prepared yet, but I’ve already created my plant-based meal plan for the week.

Plant-Based Meal Plan

Over the weekend I did some meal prep for a birthday party and thankfully we have leftovers and a well stocked fridge and pantry. I made my Instant Pot Refried Beans and a quicker version of my Mexican Rice. I’ll either share a new recipe or update the old recipe with the changes soon. Having beans and rice in the fridge makes meals come together quickly!

When I started blogging again once my son was a year into treatment, I asked what type of recipes everyone wanted and overwhelmingly it was quick and easy recipes. I’ve been working on creating new recipes and remaking old ones so they are easier for busy families.

Quick and Easy Plant-Based Recipes

In fact, I made you a little gift for those of you who subscribe to my weekly emails! You can download my favorite quick and easy recipes if you are a subscriber. I’ve taken some time off from these emails but they are starting back up THIS WEEK! Don’t worry, you can still sign up and get my favorite quick and easy recipes and a weekly email from me with easy, actionable plant-based tips!

Sign up to get Quick and Easy Plant-Based Recipes plus free weekly tips! https://pages.convertkit.com/24e92386c0/c521864834Click to Tweet

These days, my favorite meals are ready in less than 30 minutes. If it’s going to be longer than that, it needs to be “hands off” time, like in the Instant Pot or oven.

For breakfast, I prefer super quick. We normally have oatmeal, cereal or toast. I usually skip breakfast with the kids and have a mid-morning smoothie after they are in school.

My husband and I both eat leftovers for lunch. We like warm meals. He has already requested my One Pot Broccoli Rice recipe that I shared last week! I’m happy with beans and rice, but big salads or sandwiches are good too.

Our dinners are mostly quick and easy. Once or twice a week I might make something that takes longer, especially when I’m testing new recipes or tweaking recipes to get it just right.

Plant-Based Meal Plan

Monday

Breakfast: Instant Pot Oatmeal and Smoothies

Lunch: Taco Salad

Dinner: One Pot Broccoli and Rice

Tuesday

Breakfast: Banana Nut Oatmeal

Lunch: Leftover Broccoli Rice

Dinner: Busy Night Pasta and side salad and Creamy Italian Salad Dressing (oil-free)

Wednesday

Breakfast: Overnight Oats or Smoothies

Lunch: Leftover pasta

Dinner: Oil-Free Fried Rice and Pineapple and Tofu Kabobs

Thursday

Breakfast: Instant Pot Oatmeal

Lunch: leftovers

Dinner: Breakfast for Dinner! Breakfast Hash, Tofu Scramble and fresh fruit

Friday

Breakfast: Leftover Breakfast Hash

Lunch: Beans and Rice

Dinner: Pizza Pasta

Do you know what you will be eating this week?

If not, don’t forget to claim your gift and download my Quick and Easy Recipes that are ready in 30 minutes or less!

One Pot Broccoli and Rice

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If you’re looking for a quick, delicious, and nutritious one-pot meal, this Broccoli and Rice recipe is the perfect option. With minimal ingredients and simple steps, you can make a wholesome vegan dish that’s packed with protein, fiber, and flavor. It’s made with pantry staples like Jasmine rice, nutritional yeast, and spices, plus fresh broccoli, making it ideal for busy weeknights.

One of my husbands favorite plant-based meals has always been my Broccoli Rice Casserole. I’ve simplified it into a quick and easy one pot meal that can be made in a skillet. I hope you love this One Pot Broccoli and Rice Skillet as much as he does!

One Pot Broccoli and Rice

Why You’ll Love This Broccoli and Rice Recipe

This Broccoli and Rice dish is a simple yet flavorful recipe that’s satisfying, nutrient-dense, and easy to customize. With just one pot, minimal ingredients, and less than 30 minutes of cooking time, it’s the perfect meal for those busy nights when you need something quick and comforting. The combination of creamy rice, tender broccoli, and savory spices makes this a go-to vegan recipe that you’ll want to make again and again. Enjoy it as is, or customize it to suit your preferences—it’s a dish that’s both forgiving and adaptable.

This is actually the third version of this recipe on my site! In the first, you have to cook the rice, and the sauce, and the broccoli and combine. It’s not hard but it’s a lot of dishes. The second version is a Crock Pot recipe that is really easy but takes hours to cook. I also make it in the Instant Pot but I haven’t shared that version yet.

This version of my Broccoli and Rice is done in less than half an hour! I changed up the ingredients a bit to make this quicker version. The biggest change was using Jasmine rice. I used to always use brown rice but it take about 45 minutes to cook on the stove.

When I made this, we eat it as a main dish. It works well as a side dish as well. I think it’s one of those perfect dishes, like my Mexican Casserole, that can be made as is to keep plant-based eaters happy but served with a side of meat for family members who aren’t on a plant-based diet.

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:

Yield: 4 servings

One Pot Broccoli and Rice

One Pot Broccoli and Rice

Easy vegan one-pot broccoli and rice recipe! Nutritious, flavorful, and perfect for quick weeknight meals—just one pot for a satisfying plant-based dinner.

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.

Did you make this recipe?

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© Heather Mayes
Category: Recipes

New Plant-Based Meal Plan

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Do you need plant-based meal plan inspiration? You aren’t alone! That’s why I created these plant-based meal plans each week!

Plant-Based Meal Plan

This week, we will have a mix of make-ahead meals and others that will serve as lunch time leftovers.

Also this week, I’ve revived the My Plant-Based Family Facebook Group! I stopped accepting new members when my son was sick but we are open again! Feel free to join! We will have some free group challenges soon!

I’ve been creating new recipes and spending more time sharing on Instagram! If you make any of my recipes, share on Instagram and tag me and use #MyPlantBasedFamily! I’d love to see what you are making.

Our breakfasts are usually quick and easy, I might cook something more complicated one day a week or so. Lunches are usually leftovers from the previous night’s dinner or something that was meal prepped. Dinners usually take a bit more time. At least half of the week, I make something quick and easy, if a recipe takes about an hour or more, I expect to have plenty of leftovers.

NEW Plant-Based Meal Plan

Monday

Breakfast: Overnight Oats

Lunch: Mediterranean Bowl (Can you tell it’s my favorite lately?)

Dinner: Lentil Tacos, Mexican Rice, Refried Beans

Tuesday

Breakfast: Breakfast Hash

Lunch: Taco Salad using dinner leftovers

Dinner: Spaghetti, steamed veggies, and salad

 

This Plant-Based Taco Salad is a family favorite. Choose your favorite ingredients and customize your taco salad to your tastes.

Wednesday

Breakfast: Smoothie Bowl or Smoothie

Lunch: Burritos using leftover Refried Beans

Dinner: New Lentil Veggie Soup Recipe Coming Soon

Thursday

Breakfast: Banana Nut Oatmeal (Instant Pot and Stove top directions)

Lunch: Soup and Salad or Sandwich

Dinner: New version of my Broccoli and Rice Casserole! This one is ready in 20 minutes!

Stove Top Broccoli and Rice

Friday

Breakfast: Overnight Oats

Lunch: Leftover Broccoli and Rice

Dinner: Chickpea Nuggets, Mashed Potatoes and Brown Gravy

There it is, our meal plan for the week. I hope it will provide you with inspiration as you create your own meal plan!

By the way, did you know I create Custom Meal Plans? If you have dietary restrictions or just don’t know what to eat, I can create a meal plan designed just for you.

What are you eating this week? Any new recipes?

Keep Produce Fresh

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Do you ever buy a lot of produce and have it go bad before you can eat it? This used to happen all the time to me! Through research, trial and error, I found some tips to keep produce fresh longer!

Keep Produce Fresh

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We’ve adopted a new habit of washing our produce as soon as we get home from the store. It’s a little bit of work upfront but I save that time later when I’m cooking and every time my kids want an apple.

We used to be a little more lax about washing produce. I would usually do it but the rest of our family wasn’t as consistent. Then our son was diagnosed with cancer and it became a real concern. It should have been already.

Every year we hear about produce that is contaminated with e.coli, listeria, and other nasty things. It’s important to wash your produce every time!

Interesting fact, people with compromised immune systems (pregnant women, people with cancer, etc.) are discouraged from eating processed fruits, veggies, salads, etc. because there is such a high risk of contamination in those products.

There are other things on produce we want to clean off as well like pesticides and waxes.

Now, we wash all our produce before use, most of it is washed as soon as we get in the door.

Does your produce go bad before you can eat it? These tips will help keep your produce fresh.

Washing Fresh Produce

For most of our produce like apples, peaches, plums, broccoli, cucumbers, tomatoes, citrus, melons,  etc. I give them a sink bath.

I thoroughly clean my sink, fill one side with cold water and sprinkle baking soda in the water and mix it with my hand. I don’t measure but I probably use 2-3 tablespoons of baking soda. When I use more water, I use more baking soda, less water…less baking soda.

Then I add my produce, all mixed together, into the sink bath. I set a timer, because I always forget, and let them soak for 15 minutes. Then I rinse them off with cold water and stick them in my dish drainer.

If something is especially dirty, I use my veggie brush to give them a good scrub.

Washing Berries

Berries require a different method of cleaning. My son could eat his weight in berries! When we have them, he will easily eat pounds of them every day! When possible we buy in bulk. If you buy in bulk, or even just small amounts that may sit in the fridge for a few days, I recommend you inspect them closely. One moldy berry will ruin the whole bunch quickly.

Washing berries is one way to inspect all our berries. The moisture can make them spoil faster so if you will not be eating them quickly, you may want to wait until just before eating to wash.

Rinsing berries under cold water will clean them. My friend Sarah at Never Free Farm gave me a great tip for berries. She fills a small basin with cold and 1/4 cup of apple cider vinegar. Then soaks up to two pounds of berries for 5 to 10 minutes. If you don’t know Sarah, follow her, you’ll be impressed!

Washing Mushrooms

There are different schools of thought on washing mushrooms. Some people just wipe them with a damp cloth. Others use a special mushroom brush. I usually rinse them just before using and carefully dry them off.

Produce Storage Containers

While foods that are stored whole like melons and apples don’t need special containers. I’ve found a few inexpensive containers that have done wonders for keeping cut food fresh longer.

Containers like these Rubbermaid Freshworks keep produce from spoiling for much longer. I have the older model but the old ones don’t have as many size options. Read the reviews and you’ll see why I love them! Containers like this make it easier to keep cut veggies ready for quick meals like this Plant-Based Mediterranean Bowl.

I use these for cut cucumbers, bell peppers, carrots and sometimes fruit, like freshly cut pineapple. Many of the reviews mention people putting whole fruits in them, including berries. Berries never last long enough at my house. Most get eaten while they are drying on the counter.

I don’t have a special container that is big enough for my lettuce. When washing my romaine, I give them a sink bath, pull all the leaves off and dry them individually. Then I store the whole leaves in a large container with paper towels on the bottom, a few layers of romaine leaves, another layer of paper towels, and so on. I’ve had romaine last for 2 weeks this way! 2 WEEKS!

A salad spinner works well too. If you want to avoid the waste of paper towels, you can store your washed lettuce in a salad spinner.

Where you live plays a big part in how you store produce too. Since I live in Arizona, it is hot most of the year. Some foods that are typically stored on the counter top have to be stored in the fridge when the temperatures get high. If you live somewhere colder, you may be able to keep most of your whole produce on your counters for a long time. Check out this seasonal produce chart specifically for Arizona!

What are your tips to keeping produce fresh? Do you have a special tool that you love?