My Plant-Based Family

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

Vegan

Instant Pot Recipes for Fall

by Leave a Comment

I bought my Instant Pot in 2014 and I still love it. I use it multiple times a week to make everything from breakfasts, side dishes, soups and stews. It seemed like the perfect time to gather a list of some of my favorite Plant-Based Instant Pot recipes for fall.

Instant Pot Recipes for Fall

Instant Pot Recipes for Fall

Add these Instant Pot recipes to your meal plan this fall.

Instant Pot Chipotle Black Bean Chili

This delicious plant-based chili recipe is perfect for fall. With ingredients like chipotle peppers, quinoa, and cinnamon all in one dish, you know you are getting something unexpected.

Plant-Based Instant Pot Goulash

Plant-Based Instant Pot Goulash is an easy and delicious recipe. Your family will love this hearty comfort food. This is a recipe my readers make weekly!

Instant Pot Chickpea and Rice Soup

This recipe is warm and comforting. If you grew up on chicken and rice soup, you'll love this plant-based take on that classic.

Instant Pot Lentil Tacos

It's always a good time for tacos! Might as well make it a vegan taco night by making these lentil tacos in the Instant Pot.

Instant Pot Mexican Casserole

This versatile Mexican Rice and Bean Casserole is perfect in a bowl, tortilla or eaten with chips.
Add fresh homemade salsa and avocado to kick it up a notch!

Instant Pot Mexican Quinoa

Instant Pot Mexican Quinoa is a quick and easy recipe your family will love. Adapt it to your individual preferences.

Instant Pot Black Beans and Rice

This super easy recipe feeds a crowd. It's mild flavor is perfect for kids who don't like spicy foods. Feel free to spice it up for adults.

Instant Pot Refried Beans

This is my favorite refried bean recipe because I can use it in burritos, nachos or as a side dish for taco night.

Instant Pot Breakfast Rice

Don't forget about breakfast! Breakfast rice is perfect for fall. We make a big portion on the weekend and reheat all week long. Apples and raisins are a family favorite.

Instant Pot Oatmeal

Let's not forget my favorite breakfast, Instant Pot Steel Cut Oats. All the flavor and texture of steel cut oats without having to stand over the stove and stir.

Sweet Potato and Black Bean Bowl

by 2 Comments

This Sweet Potato and Black Bean Bowl has been living on my personal meal plan for months! We love it! Most often it takes the form of a Sweet Potato and Black Bean Salad because I put all the ingredients on top of a giant bowl of greens.

Sweet Potato Black Bean Bowl

I first shared this recipe during the Next Step Challenge. It’s been a big hit!

The flavor of this salad is my main reason for loving it. We love sweet potatoes and black beans. Corn and tomatoes are always a good choice for me. Add in the avocado and I’m a happy camper! Of course when I can’t find good avocados I’ll use a little packaged guacamole. Then, instead of salad dressing I use salsa!

The next reason is because I feel great after eating it. The potatoes and beans give me a lot of energy and fuel for my day. I get a lot of greens and veggies. Sometimes I even throw some fruit in there, usually berries.

Sweet Potato and Black Bean Bowl

Batch Cook

To make this easy to throw together on busy week days, we like to batch cook the sweet potatoes on the weekend. You can also cook your beans but I’ve been using canned black beans for ease.

To batch cook the sweet potatoes, preheat your oven to 400 degrees. Then wash and peel your sweet potatoes, then dice them into bite sized pieces. Bake them for 40 minutes.

This recipe serves about 4. It will depend on how much of all the veggies you use. We like to prepare this for busy week day lunches because we can throw everything together in a few minutes.

Sweet Potato and Black Bean Bowl

Sweet Potato and Black Bean Bowl

Ingredients

  • 2 sweet potatoes
  • 1/2 teaspoon sea salt
  • 1 head Romaine (or your favorite greens)
  • 1 can Black Beans, drained and rinsed
  • 1 cup Tomatoes, diced
  • 1 can Corn, drained and rinsed
  • 1 cup Salsa, divided
  • 2 Avocados

Instructions

  1. Preheat oven to 400 degrees.
  2. Wash and peel 2 sweet potatoes. Cube them into bite sized pieces and place them on a cookie sheet covered with parchment paper. Sprinkle salt on the potatoes and bake for 40 minutes. Allow to cook before eating.
  3. Assemble the bowl, starting with a layer of romaine or greens of your choice, add in black beans, cooked sweet potatoes, corn, tomatoes, and avocado. Top the bowl with your favorite salsa.

Other additions we enjoy is adding fresh lime, cilantro, fresh jalapeno, sauerkraut (really), and any other veggies that need to be used up.

Yield: 4

Sweet Potato and Black Bean Bowl

Sweet Potato and Black Bean Bowl

This Sweet Potato and Black Bean Bowl is incredibly satisfying. You'll get a great variety of veggies in an easy to assemble meal. This vegan meal will leave you full and energized.

Prep Time 10 minutes
Cook Time 40 minutes
Additional Time 10 minutes
Total Time 1 hour

Ingredients

  • 2 sweet potatoes
  • 1/2 teaspoon sea salt
  • 1 head Romaine (or your favorite greens)
  • 1 can Black Beans, drained and rinsed
  • 1 cup Tomatoes, diced
  • 1 can Corn, drained and rinsed
  • 1 cup Salsa, divided
  • 2 Avocados

Instructions

  1. Preheat oven to 400 degrees.
  2. Wash and peel 2 sweet potatoes. Cube them into bite sized pieces and place them on a cookie sheet covered with parchment paper. Sprinkle salt on the potatoes and bake for 40 minutes. Allow to cook before eating.
  3. Assemble the bowl, starting with a layer of romaine or greens of your choice, add in black beans, cooked sweet potatoes, corn, tomatoes, and avocado. Top the bowl with your favorite salsa.

Notes

You can also use fresh lime, cilantro, fresh jalapeno, sauerkraut, and any other veggies that need to be used up.

If you plan to carry this to work, I recommend using cherry tomatoes instead of diced tomatoes.

Save time by batch cooking the potatoes ahead of time.

Did you make this recipe?

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

© Holly Yzquierdo
Category: Recipes

Salads don’t have to be only veggies, adding beans, potatoes and other higher calorie foods like avocados and nuts (if you make them a part of your diet) can help make your salads satisfying and give you the energy you need to conquer your day!

Plant-Based Taco Bar

by Leave a Comment

Back when we did potlucks, a Taco Bar was always a favorite! It’s easy, everyone can make their own, and almost everyone loves tacos. A Plant-Based Taco Bar is also really versatile because all the ingredients can be mixed and matched! Tacos, burritos, taco salads, choose your own adventure.

Plant-Based Taco Bar

Whether you are feeding a crowd (whenever we get to do that again) or your family, give the Taco Bar a try!

Keep in mind that you don’t have to make it super complicated. You don’t have to have all of these options or toppings. Just in case you need it, I’m giving you permission to simplify this and do the easiest version with ingredients you already have!

Vegan Taco Meat

We choose whole food versions of taco filling. My absolute favorite is my Instant Pot Lentil Taco filling. The stove top version is really good too!

I also have a version that combines Quinoa and Lentils or a version with just quinoa.

Tortillas

Our tortilla choice varies but we usually have corn tortillas for the adults and flour tortillas for the kids. Sometimes we will use lettuce wraps or tortilla chips. We mix and match based on what we are in the mood for and what’s available.

Plant-Based Taco Bar

Taco Toppings

This is where the fun begins. You can use whatever you like but my favorite taco toppings for a Taco Bar include:

  • Lettuce
  • Diced Tomatoes
  • Sliced Jalapenos
  • Corn
  • Pico de Gallo
  • Salsa (red and green)
  • Avocado or Guacamole
  • Black Beans (whole)
  • Pinto Beans (whole)
  • Cilantro
  • Lime

Some people like pickled onions and dairy-free cheese but we aren’t into that. I have used vegan sour cream or vegan plain yogurt for a little extra tang!

Oil-Free Refried Beans

Side Dishes for a Taco Bar

I don’t think you really need side dishes when it comes to a taco bar but since I love these I’ll mention them. Plus, they go perfectly with tacos!

Mexican Rice is so easy to make. Cook it in the Instant Pot or stove top. Refried Beans are easy too, just a little time consuming to make from dry beans but don’t let that stop you. I actually prefer to follow this recipe for Instant Pot Refried Beans (oil-free of course)!

What are your must have Vegan Taco Bar options? I’d love to hear if you use the same basics or if you have other options we haven’t thought of!

By the way! I just started a Youtube Channel! I’d love it if you would subscribe! Just CLICK HERE to check it out!

Instant Pot Mexican Quinoa

by Leave a Comment

We’ve been eating my Mexican Rice and Bean Casserole for years. It’s a crowd pleaser. I’ve adapted it and made many different versions. It seems like it’s time to do it again. I’m taking the same flavor and most of the ingredients plus quinoa! It make it even easier, I’m making it in my Instant Pot!

Instant Pot Mexican Quinoa

This page contains affiliate links.

If you are like me, you probably have a giant bag of quinoa in your pantry. I don’t know why, but in the summer I always gravitate toward quinoa.

What is Quinoa?

Quinoa is technically a seed but most people treat it like a grain. It should be cooked before eating. Quinoa has a slightly nutty flavor.

Quinoa is a great versatile food to add to your rotation. We enjoy it in stir frys instead of rice, in breakfast bowls instead of oats, as a replacement for taco meat, your imagination is the limit.

Should I Washing Quinoa?

If you are new to quinoa, you will want to rinse your quinoa first. Quinoa is coated in saponin. It’s bitter and will make you think quinoa is gross. If you rinse the quinoa well, we use a fine mesh strainer, you’ll be able to get the saponin off easily.

Many brands of quinoa will prewash it to remove the saponin.

Instant Pot Mexican Quinoa

Instant Pot Mexican Quinoa

I love how versatile this recipe is. I enjoy it hot and cold. Whether I reheat leftovers or serve them cold, I love topping it with my pico de gallo. What can I say, fresh tomatoes, onions, garlic and cilantro are irresistible.

When I know I need a filling meal on the go, this is one of my top choices.

Yield: 4 servings

Instant Pot Mexican Quinoa

Instant Pot Mexican Quinoa

Instant Pot Mexican Quinoa is a quick and easy recipe your family will love. Adapt it to your individual preferences.

Prep Time 5 minutes
Cook Time 5 minutes
Additional Time 20 minutes
Total Time 30 minutes

Ingredients

  • 1 15 ounce can Black Beans (drained, rinsed)
  • 1 1/4 cups water or veggie broth
  • 1 cup Quinoa (uncooked)
  • 1 cup Diced Tomatoes (from the can, drained)
  • 1 cup Frozen Corn
  • 2 teaspoon Chili Powder
  • 1 teaspoon Cumin
  • 1 tsp Garlic Powder
  • 1/2 tsp Sea Salt
  • 1 Lime, sliced for garnish
  • 2 Avocado (diced)

Instructions

  1. Dump the black beans, water/veggie broth, quinoa, tomatoes, corn, chili powder, cumin, garlic powder, and salt into the Instant Pot.
  2. Close the lid and close the pressure valve. Press manual/pressure cooker and cook for 5 minutes on high pressure. Once it is done, release the pressure manually. Remove the lid carefully.
  3. Serve in bowls topped with lime wedges and diced avocado. Fresh pico de gallo is my favorite way to enjoy it.

Notes

Refrigerate leftovers in an air tight container. Enjoy for 3-4 days.

You can eat leftovers warm or cold.

Did you make this recipe?

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

© Holly Yzquierdo
Category: Instant Pot

20 Oil-Free Hummus Recipes

by Leave a Comment

Do you love hummus? I do! If you are following a whole food, plant-based diet oil-free hummus is the way to go.

Oil-Free hummus recipes

This page contains affiliate links.

For those of us who don’t use added oils in our cooking, it can be difficult to find a brand of store bought hummus without oil. Sure, there are a few brands but they are usually at specialty stores and they are expensive.

Thankfully, making hummus is really easy. I recommend using a food processor or high powered blender to get a smooth hummus.

Oil-free hummus may not be traditional but you can make hummus without oil. It’s not a deal breaker. Oil-free hummus is a great way to enjoy all your favorite raw veggies. I don’t know about you, but I can eat way more veggies when I have a delicious dip.

Choosing Chickpeas

For me, chickpeas are the most important part of hummus. You can use canned chickpeas or cook chickpeas yourself. The benefit of making them yourself is that you control the whole process. The best creamy hummus is made from chickpeas that are cooked until they are soft. I like to cook chickpeas in the Instant Pot.

My favorite chickpeas are Palouse Brand. Yes, you can taste the difference! Yes, it’s worth the price. Palouse Brand chickpeas are non-GMO. They even come with a tracking code so you can track them back to the field they were grown in.

If you aren’t completely addicted to hummus maybe you haven’t found the right recipe yet.

If you are looking for an oil-free hummus recipe, check out this list!

20+ Oil-Free Hummus Recipes

Are you looking for an oil-free hummus? We have you covered! This extensive list of oil-free hummus recipes include everything from classic flavors to creative recipes.

Oil-Free Hummus

This oil-free version of traditional hummus is the perfect based recipe for all your hummus needs. Enjoy it with veggies, on sandwiches, in wraps and any where else your heart desires.

Cilantro Jalapeno Hummus

We love the Cilantro Jalapeno Hummus as Pita Jungle. Our version is oil-free but oh so good! We love it with warm pita bread and veggies.

Roasted Red Pepper Hummus

Roasted Red Pepper Hummus is so flavorful! Perfect for parties or snacks at home. This hummus is good on just about anything.

Vegan Spinach Artichoke Dip

While not technically a hummus, this Spinach Artichoke Dips is the perfect veganized version of the original, plus it's low in fat so eat the whole thing.

Photo Credit: www.veggieinspired.com

Spicy Hummus

Spicy Hummus - your favorite Mediterranean dip with a spicy southwest kick. 

Photo Credit: shaneandsimple.com

Smoky Bacon Flavored Hummus

This Smoky Bacon Flavored Hummus hits all the main taste buds and will make you the party favorite. It’s sweet, salty, and savory with a hint of smoke.

Photo Credit: www.elephantasticvegan.com

Spinach Hummus Recipe

Make your hummus green by adding fresh spinach! This vegan, oil-free and gluten-free spinach hummus is perfect to enjoy with crackers, veggies, bread chips.

Photo Credit: strengthandsunshine.com

Baba Ghanoush Hummus

Full of deep, smoky, and roasted flavors, this condiment will seem like a meal! Gluten-free, vegan, and nut-free, with eggplant and chickpeas, you’ll get your healthy veggies and protein in one dip!

Photo Credit: mypureplants.com

Roasted Beet Hummus

The smoothest roasted beet hummus that you can imagine. You only need basic whole food ingredients. Once, you taste it, you will make it over and over and over and over... 

Photo Credit: www.breesveganlife.com

Dill Pickle Hummus

This dill pickle hummus is vegan, oil free, and gluten free. It is super healthy, easy to make, and absolutely delicious!

Photo Credit: theveganlarder.com

Black Bean Hummus

This dish is perfect as a side to any meal, as a snack or for party entertaining.

Photo Credit: www.veggiesdontbite.com

Roasted Carrot Hummus

Easy to make but with a fancy feel, this roasted carrot hummus is the perfect transition treat as we move from summer to fall!

Photo Credit: thevegan8.com

Oil-Free Barbecue White Bean Hummus

Your taste buds will be doing a major dance party with this dip. It’s full of rich flavor, thanks to roasted garlic, Worcestershire sauce, vinegar, liquid smoke, hot sauce and some seasonings of course. 

Photo Credit: thevegan8.com

Spicy Buffalo White Bean Hummus

If you like spicy and bold flavors, then you will love this hummus.

Photo Credit: veggiechick.com

White Bean Edamame Hummus

This White Bean Edamame Hummus is so creamy, super easy to make, oil free and only 8 ingredients! Try it as a unique dip for your favorite crackers or veggies.

Photo Credit: eatplant-based.com

Italian Vegan Hummus

This low-fat Italian Vegan Hummus is delicious on sandwiches, in wraps, or served with fresh vegetables and pita bread.

Photo Credit: thishealthykitchen.com

Sweet Hummus Fruit Dip

Sweet hummus fruit dip is a great choice when you’re craving a sweet, yet healthy treat. It’s tasty, with hints of maple and apple flavor, all while remaining refined sugar free.

Photo Credit: dreenaburton.com

Spiced Sweet Potato Hummus 

This hummus is a little unique, combining a mix of kidney beans with chickpeas, along with cooked sweet potato. Yes, sweet spuds!

Photo Credit: shaneandsimple.com

Chocolate Peanut Butter Dessert Hummus

This Chocolate Peanut Butter Dessert Hummus is so easy to make and absolutely delicious! 7 simple ingredients and 5 minutes are all you need to make this healthy chocolate peanut butter dream.

Photo Credit: www.veganosity.com

Oil-Free Dark Chocolate Brownie Batter Dessert Hummus

Creamy and chocolaty hummus that tastes like brownie batter. Filled with protein and healthy ingredients! So easy to make! 

Photo Credit: www.plantbasedcooking.com

Sun-dried Tomato Basil Hummus

This is a perfect holiday or special occasion appetizer but so simple you’ll want to use it for weekly snacking.

Vegan Peach Crisp

by 3 Comments

I love peaches! Every year as summer gets closer I patiently wait for the peaches to hit the stores. This year, the peaches and nectarines have been exceptionally good. With an abundance of peaches, it’s time to make my oil-free Vegan Peach Crisp.

Oil-Free Vegan Peach Crisp

Don’t get me wrong, I love fresh peaches but baked peaches are out of this world. I don’t make a lot of desserts because most are full of oil and sugar. This easy Peach Crisp is oil-free and uses maple syrup to sweeten it.

It’s not overly sweet. This is not a gooey peach cobbler. I love traditional peach cobbler but this is not a cobbler recipe. You can’t make cobbler crust without oil, butter or lard and I’m not doing that. A whole bunch of foods trigger headaches for me so I’m avoiding anything that could be a trigger and keeping to simple ingredients that make me feel good.

Oil-Free Vegan Peach Crisp

You can’t get much simpler than these ingredients. Other than peaches, the rest are pantry staples.

  • Peaches
  • Rolled Oats
  • Maple Syrup
  • Applesauce

You can add other ingredients to liven it up. Cinnamon, lemon juice and lemon zest, vanilla, almonds, pecans or even other stone fruit.

The topping on this crisp is similar to my oil-free granola. Since it doesn’t use oil or added fat, it doesn’t get super crispy. You can also add a scoop of your favorite dairy-free vanilla ice cream.

We think this Peach Crisp tastes best after a day or two.

Vegan Peach Crisp

Can I use frozen peaches for Peach Crisp?

I know it’s difficult to get delicious peaches all year long, don’t worry, you can use frozen peaches! Just let them thaw all the way first.

You can use a mix of fruit too. I’ve made this with a mix of peaches and nectarines and it was glorious!

Is Peach Crisp gluten-free?

Yes, if you use gluten-free oats. Most oats are processed on the same equipment with wheat. If you need to eat gluten-free, make sure your oats are certified gluten-free.

What can I substitute for applesauce?

If you don’t have applesauce you can use an apple for a substitute by blending it in your blender. If you don’t have an apple you can mash a banana or puree a peach. See more Applesauce Substitutes here.

Is Peach Crisp a dessert?

Yes and no. This Peach Crisp is so good for you, you could eat it for breakfast. It’s pretty similar to my Baked Oatmeal.

Yield: 6

Vegan Peach Crisp

Vegan Peach Crisp

Delicious oil-free Vegan Peach Crisp is an easy plant-based dessert. Fresh peaches and a few pantry ingredients are all you need.

Prep Time 10 minutes
Cook Time 25 minutes
Additional Time 5 minutes
Total Time 40 minutes

Ingredients

  • 3 cups Rolled Oats (divided)
  • 3/4 cup Unsweetened Applesauce
  • 1/4 cup Maple Syrup
  • 4 Peaches (pit removed, 3 cups peeled and sliced)

Instructions

  1. Preheat oven to 375 degrees. Lightly spray a 9x9 pan with cooking spray. (8x8 works too)
  2. Put 1 cup of rolled oats into a blender or food processor and blend until the oats are a fine oat flour.
  3. In a medium mixing bowl, pour applesauce, maple syrup and oat flour together and mix well. Dump in remaining 2 cups of oats and stir well.
  4. Pour about half of the oat mixture into your prepared pan and mash down to form a crust. It doesn’t have to be perfect.
  5. Pour peeled and sliced peaches on top of the layer of oats in the baking pan.
  6. Spoon the rest of the oat mixture on top of the peaches. Try to cover the peaches evenly.
  7. Bake for 25 minutes.

Notes

Store Peach Crisp in an air tight container for about 4 days. It can be kept on the counter but will last longer refrigerated.

Recommended Products

As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.

Did you make this recipe?

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

© Holly Yzquierdo
Category: Dessert