My Plant-Based Family

Feeding My Family a Whole Food, Plant-Based Diet, On a Budget

Recipes

Simple Veggie Soup in the Instant Pot

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I want to start by telling you that this soup can be made on the stove or in the Crock Pot as well. For those of you with an Instant Pot you can cook this soup much more quickly.

This Simple Veggie Soup (in the Instant Pot) is so easy and delicious. You can add different ingredients if you prefer but this is made with basic veggie staples that we always have on hand. You know me, I like to keep it simple.

simple veggie soup

There are a few variations on this recipe. To make this soup heartier you can add Great Northern beans. It will cook more quickly if you soak the beans ahead of time. The soup is delicious with or without beans.

I added all of the ingredients to the Instant Pot in the morning and set the timer to come on 4 hours later so it would be ready in the afternoon. This will allow the beans to soak for a while if you are using them

Simple Veggie Soup in the Instant Pot

Ingredients

  • 1/2 an onion, diced
  • 2 cups broccoli, chopped
  • 1 large carrots, sliced (this equaled 1 cup of carrots for me)
  • 5 red potatoes, quartered (I didn’t peel them)
  • 3 liters of water (12 cups)
  • 1 cup dry Great Northern beans (optional)
  • bullion or dry broth mix (read the label to figure out the appropriate amount)

Do

  1. Put all of the ingredients into the Instant Pot and close the lid.
  2. Press the SOUP button, then if using the timer press the TIMER button.
  3. Use the + or – buttons to select the appropriate number of hours you’d like the Instant Pot to delay cooking. (The time will be the delayed time before the Instant Pot starts.) Remember that it takes time for the Instant Pot to heat up and cool down, especially when cooking soup so you need to take that time into consideration.
  4. Once the Soup is done the Instant Pot will keep it warm until you press CANCEL. Allow the steam to release naturally or use the quick release.

Serve

We eat this soup as is with maybe a sprinkle of salt. It’s perfect if you’ve been fighting a cold or are just in the mood for warm veggies.

Notes

If you are cooking it immediately you do not need to select the TIMER button.

If you are using dry beans they need to be soaked OR you may need to increase the cooking time, check the cooking time chart to be sure.

If you are making this in the Crock Pot just cook it all day or for about 6 hours.

If you are using beans and cooking this on the stove it will take about 90 minutes to cook soaked beans, if the beans haven’t been soaked it will take longer. I recommend you cook the beans first then add them to the soup.

The soup will take about 30 minutes without beans or with previously cooked beans.

Do you ever just make a simple soup? What are your “must” have ingredients? 

Plant-Based Holiday Meal Plan and Cookbook

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It’s almost Thanksgiving and Christmas will quickly follow. Do you have a plan for the holidays?

Favorite Foods made Healthier

Food may be at the center of most holiday traditions but that doesn’t mean you have to eat poorly. In fact, many of your traditional favorites can be adapted and made healthier (and allergy-friendly).

You may need to substitute eggs, butter or oil but it can be done. I highly recommend you test each dish before the big day or follow a trusted recipe.

The Holidays can be a Slippery Slope

The problem with straying away from healthy eating habits during the holidays is that most of us don’t stop with one meal. We polish off a turkey dinner and dairy-filled sides with a couple of pieces of pie, then start all over the next day with leftovers. Then we have a “hankering” for rich and fatty foods that can only be quenched with Christmas cookies, cakes and cheese.

Does that sound familiar?

Plant-Based Holiday Meal Plan
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Plan for Health

I’ve collected all of my favorite traditional Holiday foods in one place. The Plant-Based Holiday Meal Plan & Cookbook is a PDF download that contains 20 recipes. This collection is perfect for anyone who eats vegan, gluten-free, or allergy-friendly.

Plant-Based Holiday Meal Plan and Cookbook

Recipes

Let’s take a closer look at the recipes!

  • Thanksgiving Sage Dressing
  • Gluten-Free Cornbread for Dressing
  • Perfectly Whipped Mashed Potatoes
  • Sweet Potato Casserole with optional Pecan Glaze
  • Thanksgiving Mushroom Gravy
  • Green Bean Casserole
  • Creamy Crustless Pumpkin Pie
  • Dry Veggie Broth Mix
  • Cranberry Sauce
  • Holiday Lentil Loaf
  • Cheezy Potatoes (Vegan Scalloped Potatoes)
  • Faux Cheese Sauce
  • Butternut Squash & Quinoa Salad with Oil-Free Cranberry Dressing
  • Oil-Free Cranberry Salad Dressing
  • Lentil Shepherd’s Pie
  • Veggie Pot Pie (this recipe contains gluten but can be made GF using the GF Pie Crust Recipe)
  • Recipe for Easy All Purpose Sauce for Veggie Pot Pie
  • Roasted Asparagus
  • Maple Glazed Carrots
  • Gluten-Free Pie Crust (contains vegan shortening)
  • Apple Pie
  • Creamy Apple Pie Bars

Most of the recipes are also oil-free, the only exception is the pie crust. (I’ve yet to create a truly great pie crust that is gluten-free and oil-free hence the vegan shortening used in the crust).

Plant-Based Holiday Meal Plan and Cookbook

Last year I offered a Thanksgiving Meal Plan but this year I’ve taken that old Meal Plan, updated it with new recipes and made it more user-friendly. If you bought the old Thanksgiving Meal Plan I’m happy to send you this one for free. Just send me an email and I’ll verify your purchase and send you a new download link.

If you haven’t purchased it yet what are you waiting for? The Plant-Based Holiday Meal Plan is only $4.99! Add to Cart

 

It’s also available on Amazon but I HIGHLY recommend this PDF version. The Amazon version is e-reader friendly but the charts get difficult to read do to formatting changes. The larger you screen the easier it is so it will likely work fine on ipads but not as well on iphones.

 

I guarantee it will make your holiday meals healthy and delicious! It’s full of helpful information, a cooking guide and plenty of tips.

Sugar-Free Oatmeal PLUS Bonus recipe!

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This shop is part of a social shopper marketing insights campaign with Pollinate Media Group® and Pure Via®, but all opinions are my own. #PMedia #PureViaSweet  http://my-disclosur.es/OBsstV

Sugar Free Oatmeal

Breakfast sets the tone of the day. If I start the day with a healthy breakfast, I’m more likely to continue to make good choices the rest of the day.

Sometimes we have good intentions but get off track. Oatmeal is a healthy filling breakfast but if we add lots of unhealthy ingredients we can sabotage ourselves. Instead start the day with this delicious recipe for Sugar-Free Oatmeal!

Sugar Free Oatmeal

Sugar-Free Apple and Raw Pepita Oatmeal

Ingredients

  • 1/2 cup rolled oats + 1 cup water (per person)
  • 1 packet Pure Via
  • 1 apple, diced
  • 1 Tbsp Raw Pepitas

Do

  1. Bring a pot of water to boil. Once it is at a rapid boil pour in oats.
  2. Add about half of the apples.
  3. Stir regularly adding more liquid (even plant-milk) if needed.
  4. Cook for 10-20 minutes until the oatmeal reaches the desired consistency.
  5. Remove from heat and pour in 1 packet of Pure Via.

Serve

Serve this oatmeal warm with fresh apples and raw pepitas.

Pure Via is a great tasting natural alternative to sugar. It is made from the stevia plant, has zero calories and can be added to food or drinks to sweeten them. My husband has used Pure Via in his coffee everyday for years.

I was excited to find them at my local Walmart. Right now you can save 55¢ on one box of 40 count packets while supplies last. The packets are very convenient and easy to keep in your desk or bag while away from home. You can also take advantage of a free song and cookbook/songbook download from Jewel.

Sugar-Free Instant Oatmeal

I often hear that people don’t have time to cook oatmeal and I have a solution for you. Make your own instant oatmeal by buying quick oats or making your own with a food processor or blender. Once you’ve whizzed them through the blender you have instant oatmeal. Follow the recipe below for your very own sugar-free instant oatmeal packet.

Instant Oatmeal

  • 1/3 to 1/2 cup instant oats
  • 1 packet Pure Via
  • 2-3 Tbsp raisins
  • 1 tsp Raw Pepitas, ground flax seeds or chia seeds
  • 3/4 cup-1 cup water

Pour the instant oatmeal into a mug and add hot water. If you don’t have access to hot water add the water and microwave until ready. Keep an eye on it so it doesn’t overflow while heating.

Instant Oatmeal

Top your oatmeal with fresh fruit like apples, bananas or blueberries.

What is your favorite oatmeal topping?

Fiesta Pasta

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I’ve been sitting on this recipe for a long time, like over a year. My apologies. I think you will agree that it is worth the wait. I’m the kind of girl who loves a vegan, gluten-free, nut-free pasta that tastes like it belongs in a restaurant. It’s also soy-free if that is important to you.

Fiesta Pasta is Vegan, Gluten-free, Dairy-Free and Nut-Free

What’s better than pasta? Pasta with Mexican flare. I often use macaroni noodles and call this Fiesta Mac but you use whichever noodles you like but if you are feeding toddlers small noodles are usually best.

Fiesta Pasta

Ingredients for the sauce

  • 2 Tbsp Nutritional Yeast
  • 2 Tbsp Brown Rice Flour*
  • 1 tsp salt (optional)
  • 1/2 tsp onion powder
  • 1/2 tsp garlic powder
  • 1/2 tsp chili powder
  • 1 1/2 cups unsweetened plant-milk

Ingredients for the pasta

  • 1 package (16 oz) Gluten-Free Pasta (any shape)
  • 1 can black beans, drained and rinsed
  • 1 cup organic corn (I use frozen)
  • 1 cup diced tomatoes

*cornstarch can be used instead

Do

  1. Dump all of the dry ingredients for the sauce into a medium sauce pan on medium heat. Pour in 1/2 cup plant-milk and stir with a whisk.
  2. In a separate pot bring water to boil to cook pasta. Follow the package directions.
  3. Alternate between whisking the sauce and scraping the bottom with a silicone spatula. As the sauce thickens add another 1/2 cup of plant milk until the full 1 1/2 cups is used.
  4. Pour beans and corn into the pasta in its last few minutes of cooking time.
  5. Drain pasta (and corn and beans), pour Fiesta Sauce on top of pasta and mix well.
  6. Dump tomatoes on top and mix one more time.

Serve

Fiesta Pasta is perfect for a potluck and can be used as the Main Dish or a Side Dish! The Fiesta Sauce gives it just the right amount of cheezy flavor without the dairy. You can also add an 8 oz can of tomato sauce (no need to change other measurements, just cook it a bit longer) for a slightly more savory flavor.

This recipe made me fall in love with nutritional yeast all over again. You can easily alter it to suit your preferences.

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Roasted Red Pepper Dip

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I love eating dips. LOVE them I tell you. Since transitioning to a plant-based diet, oil-free hummus is in my weekly meal plan rotation. This Roasted Red Pepper Dip is oil-free and one of my favorites!

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When I want something with a little more flavor than my classic hummus, I’ll make this Roasted Red Pepper hummus. It’s like magic because I can eat way more veggies when I have hummus than I eat without it. 

Since this hummus is made without oil or tahini, there is very little fat! 

Roasted Red Pepper Hummus

What do you eat with hummus?

There are so many foods that pair well with hummus. Raw veggies, pita bread, and crackers are perfect for hummus. I also enjoy hummus on wraps, sandwiches, in salads, and mixed into pasta! Adding roasted red pepper hummus to my Mediterranean Bowl brings it to a whole new level.

Substituting Chickpeas

Hummus doesn’t have to be made with chickpeas. If you can’t eat chickpeas because of an allergy or intolerance, you can substitute another type of bean. I recommend great northern beans or any other white bean. 

I routinely make dips like my Cilantro Jalapeno Hummus, Spinach Artichoke Dip and Green Chili White Bean Dip with white beans. There isn’t a big difference in flavor or texture, especially if it would take another trip to the store, just use what you have.

Do you need tahini in hummus? 

I don’t think you need tahini in hummus. Sure it adds some flavor and creaminess but it’s not necessary in my opinion. I’m not a big tahini fan.

I just leave tahini out of all the hummus recipes I make. 

Kids love dip

I don’t really need an occasion to make humus and I find that my kids love it too. They easily eat twice as many veggies (if not more) when I have a delicious dip to enjoy them with. I’ll often cut up veggies and leave hummus next to them on the counter while I’m cooking. As they smell dinner, they come in to snack while I cook. Without a doubt, they eat way more veggies that they would at dinner.

This dip is really easy to make and is delicious with veggies, crackers, chips or in a wrap.

This dip is allergy-friendly by avoiding nuts, sesame and dairy. It’s also vegan and gluten-free, which is pretty typical around here.

Roasted Red Pepper Hummus

Ingredients

  • 1 15 ounce can of chickpeas, drained
  • 1/4 cup water (more or less)
  • ½ tsp onion powder
  • ½ tsp garlic powder
  • ½ tsp salt
  • ½ cup roasted red pepper

Do

Puree beans, water, spices and red pepper in a Food Processor or high-powered blender and blend until smooth. I use my Blendtec and push the “dip” button for super simple and quick option.

Serve

This is the perfect condiment for your veggie wraps and great with raw veggies. 

Yield: 6

Roasted Red Pepper Hummus

Roasted Red Pepper Hummus

Roasted Red Pepper Hummus is an oil-free, low fat hummus that is perfect for people on a whole food plant-based diet.

Prep Time 10 minutes
Total Time 10 minutes

Ingredients

  • 1 15 ounce can of chickpeas, drained
  • 1/4 cup water (more or less)
  • ½ tsp onion powder
  • ½ tsp garlic powder
  • ½ tsp salt
  • ½ cup roasted red pepper

Instructions

  1. Puree beans, water, spices and red pepper in a Food Processor or high-powered blender and blend until smooth.
  2. If needed, you can add more liquid to get a smoother consistency.

Notes

Store leftover dip in an air tight container in the refrigerator for up to a week.

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

Vegan Spinach Artichoke Dip

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Are you looking for an all around great tasting dip that is perfect for friendly get together’s, holiday parties or comfort food. Let me introduce you to my guilt-free, low-fat Vegan Spinach Artichoke Dip.

Vegan Spinach Artichoke Dip

Unlike your typical spinach artichoke dip, this healthy Vegan Spinach Artichoke Dip is dairy-free, gluten-free, oil-free and nut-free!

Many people use cashews to make cheesy plant-based dips, but that adds fat and allergens. Since I consider this perfect party food, I want it to be suitable for people with nut allergies.

Vegan Spinach Artichoke Dip

Plant-Based Pantry Staples

I like to keep a jar of artichoke hearts in my pantry just in case I want to make this dip! I usually have all the other ingredients on hand so this is an easy dip to make.

  • White Beans
  • Spices + Nutritional Yeast
  • Spinach
  • Artichokes
  • Lemon Juice
Easy Vegan Spinach Artichoke Dip.

Quick and Easy Spinach Artichoke Dip

Nothing has to be prepared ahead of time and I don’t have to buy any special ingredients. This dip comes together quickly in my Blendtec Blender but a food processor would work too.

Plant-Based Party Food

This Plant-Based Spinach Artichoke Dip is perfect for holiday’s like Christmas and New Year’s Eve parties! It’s a game day must have! It also travels really well so it’s easy to take with you.

You don’t have to save it for parties or football season. It’s perfectly suited for movie nights, pre-dinner (or post-dinner) snacks, on a sandwich or wrap, or to make when you are all by yourself and don’t want to share.

vegan Spinach Artichoke Dip

Spinach Artichoke Dip

Easy, vegan Spinach Artichoke Dip uses whole foods to create a delicious plant-based dip. See F.A.Q.’s for substitutions.

Ingredients

  • 1 ½ cup warm white beans (I use Great Northern)
  • ½ cup water (more or less)
  • ½ tsp onion powder
  • ½ tsp garlic powder
  • ½ tsp salt
  • 2 Tbsp nutritional yeast
  • ½ cup artichoke hearts (I use jarred, without oil)
  • 1 tsp lemon juice
  • 1 cup raw spinach

Do

  1. Puree beans, water and spices in a food processor or high-powered blender, I use my Blendtec.
  2. Add artichoke hearts and lemon juice and pulse slightly until it reaches desired texture.
  3. Pour dip into heat safe container (I use an oven safe casserole dish). Rip spinach into smaller pieces and mix into dip.
  4. Bake for 20 minutes at 350° or until warm.

Serve

This dip is great with crackers or chips but also really good on bread or in a wrap. This is oil-free and diary-free but tastes sinfully good.

Yield: 8 servings

Vegan Spinach Artichoke Dip

Vegan Spinach Artichoke Dip

Vegan Spinach Artichoke Dip is perfect for parties or football season. This easy recipe is dairy-free, nut-free, gluten-free, oil-free and delicious.

Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes

Ingredients

  • 1 15 ounce can of white beans, drained and warmed (I use Great Northern)
  • ½ cup water (more or less)
  • ½ tsp onion powder
  • ½ tsp garlic powder
  • ½ tsp salt
  • 2 Tbsp nutritional yeast
  • ½ cup artichoke hearts (I use jarred, without oil)
  • 1 tsp lemon juice
  • 1 cup raw spinach

Instructions

  1. Drain your beans then warm them slightly. Puree beans, water and spices in a food processor or high-powered blender, I use my Blendtec.
  2. Add artichoke hearts and lemon juice and pulse slightly until it reaches desired texture.
  3. Pour dip into heat safe container (I use an oven safe 9x9 casserole dish). Rip spinach into smaller pieces and mix into dip.
  4. Bake for 20 minutes at 350° or until warm.

Notes

This dip is great with crackers or chips but also really good on bread or in a wrap. I love it with fresh, raw veggies.

Store covered in the fridge for a few days.

See F.A.Q.'s in the post for more information.

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

Frequently Asked Questions

Why do you use white beans?

White beans give the dip a creamy base that is low in fat. It’s also more allergy-friendly than dips with a nut base. White beans are full of fiber so you’ll feel more satisfied.

Does Vegan Spinach Artichoke Dip taste cheesy?

This dip is dairy-free and doesn’t contain cheese so it isn’t real cheesy. It does contain nutritional yeast which gives it some cheesy flavor.

Can I use frozen chopped spinach instead of fresh?

Yes you can. I recommend allowing the spinach to thaw a bit and squeeze out extra moisture.

Can I use fresh garlic?

Yes, fresh garlic, and even roasted garlic is delicious in this. I originally used garlic powder for ease but fresh is a great option.

For more football food ideas visit my Party Food Pinterest Board! It’s full of delicious dips and finger foods.

Need More Dip Ideas

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