My Plant-Based Family

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

Vegan

CHICKpea Salad…Two Ways

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fruity chickpea salad

I have a few friends who have been dying to get their hands on these recipes. I’ll warn you this isn’t one of my typical healthy recipes and it isn’t low in fat. It uses vegan mayo which isn’t an ingredient I typically use or encourage others to use. I made these for a party; they are party food, not everyday food! I repeat, these are not healthy, you can’t eat as much as you want, you’ll get sick or fat.

I hope that wasn’t too mean. Since most of the recipes I present are whole food, plant-based, and no added oil I didn’t want to mislead anyone but I’m gearing up for the Super Bowl and attempting to make some of my favorite party foods a little more accessible to my new lifestyle.

Veggie Chickpea salad wrap

Veggie CHICKpea Salad

Ingredients

  • 2 cups cooked and drained chickpeas
  • 1 carrot
  • 1 stalk of celery
  • 1/4 cup diced onion (optional)
  • 1/2 cup vegan mayo
  • dash of black salt, sea salt, pepper, garlic powder, onion powder, and nutritional yeast

Chickpea Salad

Do

  1. Chop chickpeas in a food processor until they are course, this takes 15 to 30 seconds depending on your processor. Then place in a mixing bowl.
  2. Shred carrot and celery in food processor then add to the chickpeas.
  3. Add mayo and spices and gently stir until combined.

Serve

I served these in lettuce wraps, but they would be great as sandwiches or on crackers too. It keeps well for a few days and travels well with an icepack to keep it cold.

Fruity Chickpea salad in wrap

Fruity CHICKpea Salad

Ingredients

  • 2 cups cooked and drained chickpeas
  • 1/2 cup grapes, cut in half
  • 1 apple, diced (I used granny smith)
  • 1/4 cup chopped walnuts (OPTIONAL)
  • 1/2 cup vegan mayo (or for a twist use vegan yogurt)
  • dash  of black salt
  • dash of onion powder

Do

  1. Chop chickpeas in a food processor until they are course, this takes 15 to 30 seconds depending on your processor. Then place in a mixing bowl.
  2. Add the remaining ingredients and stir gently until everything is combined.

Serve

I served these in lettuce wraps too but it would be amazing on top of a bed of greens. I also tried the yogurt version and put it in fillo shells for a fun and delicious dessert. You could also eat this in a sandwich or on crackers, it’s very versatile.

You could make your own vegan mayo for a healthier version.

For more inspiration check out my PARTY FOOD board on Pinterest! Or check out my Faux Tuna Salad Recipe! I think you like it.

How would you enjoy these, on a salad, sandwich, or as part of a wrap?

I submitted this recipe to the Virtual Vegan Linky Potluck!

 

Quinoa-Lentil Tacos

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For an easy and tasty crowd pleaser, try this vegan taco meat for quinoa-lentil tacos. They are budget friendly and perfect for meal prep too.

We eat a lot of Mexican food around here. A few of the first recipes I posted were Lentil Tacos and Quinoa Tacos. Most of the time I prefer a combination of the two. Enter Quinoa-Lentil Tacos.

Few dishes can claim to be as universally beloved as the taco. Originating from Mexico, tacos have transcended borders and cultures, becoming a staple in kitchens and restaurants worldwide. Their versatility is one of their greatest strengths, allowing for endless variations that cater to all tastes and dietary preferences.

Easy Vegan Tacos

It’s easy to throw these together with ingredients that are already cooked. When I make a big batch of quinoa and lentils, I’ll make these when I don’t have a lot of time to cook.

This is also a great meal for repurposing leftovers. Grab all those odds and ends out of the fridge, and throw them into a tortilla or lettuce taco. Get creative and try different combinations of flavors.

Why Quinoa and Lentils?

Quinoa and lentils are both nutritional powerhouses, making them an ideal combination for a satisfying meal.

Quinoa: Often referred to as a “superfood,” quinoa is a complete protein, meaning it contains all nine essential amino acids that our bodies cannot produce on their own. This makes it an excellent protein source. Its nutty flavor and slightly crunchy texture provide a delightful contrast to the softness of the taco shell.

Lentils: Lentils are another excellent source of plant-based protein and are packed with essential nutrients such as folate, iron, and manganese. Lentils come in various colors and sizes, each with its own unique flavor and texture.

Customizing Your Quinoa-Lentil Tacos

The beauty of tacos lies in their customizability. Once you have your quinoa-lentil base, you can get creative with your toppings.

Fresh vegetables such as lettuce, tomatoes, and avocados add a refreshing crunch, while ingredients like pickled onions, radishes, and jalapeños bring a tangy, spicy kick. For added creaminess, consider topping your tacos with a dollop of vegan sour cream or a drizzle of lime-infused cashew cream.

The possibilities are endless, allowing you to tailor each taco to your (and your kid’s) personal taste preferences.

Meal Planning with Quinoa-Lentil Tacos

Adopting quinoa-lentil tacos into your regular meal rotation can be simple and enjoyable. Here are a few tips for incorporating them into your lifestyle:

  1. Batch Cooking: Prepare a large batch of quinoa and lentil taco filling at the beginning of the week. This can be stored in the refrigerator and used for quick and easy meals throughout the week.
  2. Meal Prep: Assemble your tacos in advance and pack them for lunches or dinners on the go. This is a great way to ensure you have a nutritious meal ready when you’re short on time.
  3. Experiment with Flavors: Don’t be afraid to experiment with different spices, herbs, and toppings to keep your tacos exciting and flavorful.
  4. Share with Friends and Family: Introduce quinoa-lentil tacos to your friends and family as a delicious and healthy alternative to traditional meat tacos. You might be surprised at how much they enjoy this plant based option.

Quinoa-Lentil Tacos Recipe

Ingredients

  • 2 c cooked quinoa
  • 2 c cooked brown lentils
  • 1½ tsp garlic powder
  • 1½ tsp onion powder
  • 1½ tsp chili powder
  • 1 tsp cumin
  • 4 oz tomato sauce
  • salt and pepper to taste
  • crushed red pepper (optional more spice)
  • add your favorite taco fixings like lettuce, tomatoes, salsa and tortillas

Instructions

Step 1 – Heat

If quinoa or lentils are cold, heat in the microwave or on a stove until warm.

Step 2 – Mix

Next mix the lentils, quinoa, seasonings and tomato sauce together in a large mixing bowl.

Step 3 – Assemble

Now assemble the tacos with your favorite ingredients.

Serving Suggestions

The taco filling can be kept warm in the oven or a crockpot until ready to eat. Try Quinoa-Lentil Tacos with Faux Cheese Sauce, Unfried Beans, and Mexican Rice.

This recipe is pretty mild since I serve it to company and kids often, but I love to spice it up with extra red pepper. Try using this taco filling on baked potatoes for some variety too. It’s delicious!

If your family is not following a plant-based diet this recipe could be added to your traditional tacos to make them healthier, more filling, and more frugal.

This recipe will make about 4 cups of taco “meat” and you can use about 1/4 cup per taco for a total of 16 tacos give or take a few and about half as many burritos.

More Plant Based Mexican Recipes

If you like Mexican food, try these plant based versions of my family favorites:

Yield: 4 Cups (About 16 Tacos)

Quinoa-Lentil Tacos

Quinoa-Lentil Tacos

Stretch your budget and please a crowd with customizable, plant based quinoa-lentil tacos.

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

Ingredients

  • 2 c cooked quinoa
  • 2 c cooked brown lentils
  • 1½ tsp garlic powder
  • 1½ tsp onion powder
  • 1½ tsp chili powder
  • 1 tsp cumin
  • 4 oz tomato sauce
  • salt and pepper to taste
  • crushed red pepper (optional more spice)
  • add your favorite taco fixings like lettuce, tomatoes, salsa and tortillas

Instructions

  1. If quinoa and lentils are cold heat in microwave or on stove until warm.
  2. Mix the lentils, quinoa, seasonings and tomato sauce together in a large mixing bowl.
  3. Assemble tacos with your favorite ingredients.

Notes

  • Add red pepper for more spice
  • Keep warm in the oven or crockpot until ready to eat

Did you make this recipe?

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

© Holly Yzquierdo

Meal Plan Monday: Under the Weather

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We have been a little under the weather here which you may know if you follow My Plant-Based Family on Facebook. We had a nice little discussion going on this weekend, many people left their favorite tips for beating the flu. While we are mostly better we will stay quarantined as much as possible, especially the kids. My husband and boys were hardest hit by illness, I’m hopeful that I wont get as sick as them, but I do have some cold symptoms.

Since I’m not really sure how we will be feeling I’m not making a formal Meal Plan but I’ll share a little of what we will be eating.

Meal Plan

Breakfast will likely be oatmeal, toast, and fruit or some combination of those. I’ve been feeding my boys a pint of blueberries a day, they love them.

Lunch will likely be leftovers as we have quite a bit. Two new delicious soups, nachos, hummus and veggie sandwiches, beans, and Chickpea Salad (I’ll post this recipe this week).

Snacks will be fruit and veggies. I’m trying to keep things easy.

Dinner will be a lot of soups. They are so easy you really should be making them too. We have a ton of broccoli we need to eat so I foresee Potato and Broccoli Soup, Taco Soup, and probably a Chickpea (GF)Noodle Soup. I may work in some more interesting meals if we are all feeling better later this week. We have so many leftovers though I’m not worried about cooking much.

There are a lot of great things about this Meal Plan; its frugal, it’s easy, it’s gluten-free, and it will be very nourishing as we recover. I’m so happy I made a new batch of my Dry Broth Mix last week. It will come in very handy. I have a lot of basic ingredients ready in the refrigerator including: pinto beans, lentils, quinoa, chickpeas, and plenty of fresh fruit and veggies.

What is your favorite thing to eat when recovering from illness?

 

Best Faux Cheese Sauce (Vegan)

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If you’re new to plant-based cooking or just exploring dairy-free alternatives, you may have noticed that creating a flavorful, creamy, and satisfying “cheese” sauce can be a bit of a challenge. Enter faux cheese sauce—a delicious, nutrient-dense sauce that requires no dairy but still brings the cheesy goodness.

This sauce, featuring ingredients like nutritional yeast, rice flour, turmeric, and plant milk, is a perfect companion to just about any dish that could benefit from a little extra creaminess. Keep it mild and savory, or add spices like cumin and chili powder for a Mexican-inspired twist.

When we first switched to a plant-based diet, faux cheese sauce became a very important part of our arsenal. We ate a lot of Mexican food (we still do) but it wasn’t the same without all of the cheese we used to add.

This faux cheese sauce is more than just a vegan alternative—it’s a delicious, versatile addition to any kitchen. Whether you’re a seasoned plant-based eater or simply looking for a healthy, dairy-free sauce to add to your repertoire, this faux cheese sauce is sure to impress.

How to Make Faux Cheese Sauce

Ingredients

  • 1/4 c Nutritional Yeast
  • 2 Tbsp rice flour* (wheat flour can be used instead)
  • 1/4 tsp tumeric
  • 1/2 tsp onion powder
  • 1/2 tsp garlic powder
  • salt to taste (I used 1/2 tsp)
  • 1/4 tsp cumin**
  • 1/2 tsp chili powder**
  • 1 c plant milk (I use rice or unsweetened almond milk)

*For a thicker sauce add extra flour.**These are optional but best used for a Mexican inspired flavor.

Instructions

Step 1 – Add Dry Ingredients

In a medium sauce pan add all dry ingredients and place on medium heat.

Step 2 – Stir

Stir with a whisk as dry ingredients are heated and begin to toast. Don’t let them burn!

Step 3 – Add Plant Milk

Once they are warmed and begin to be very fragrant (again, not burnt) add the plant milk and whisk often. When sauce becomes thick remove from heat and let cool for a few minutes.

Serving Suggestions

Once blended, this faux cheese sauce becomes a rich, creamy addition to a wide range of dishes. You can drizzle it over pasta for a dairy-free mac and cheese, use it as a nacho cheese sauce, or even as a dip for veggies and chips. It’s also great for casseroles, baked potatoes, and as a topping for plant-based burgers and sandwiches. And if you make it a little thicker, it can be spread on toast for a quick, savory snack.

For those who like experimenting, consider stirring in additional ingredients to customize your sauce. Add a pinch of smoked paprika for a smoky flavor, or a touch of mustard powder to bring out the “cheesiness” even more. The possibilities are endless!

Tips for Perfect Faux Cheese Sauce

  1. Blend Until Smooth: Achieving a creamy, smooth texture is key to a great faux cheese sauce. Use a whisk or blender to ensure all the ingredients are fully combined and that the rice flour is evenly incorporated.
  2. Adjust to Taste: Don’t hesitate to play around with the seasonings to suit your taste. Start with the base amounts listed, then tweak to find your perfect balance of cheesy, salty, and savory.
  3. Experiment with Thickness: If you prefer a thicker sauce, gradually add more rice flour, a half-teaspoon at a time, until it reaches your desired consistency. For a thinner sauce, add a splash of extra plant milk.
  4. Store and Reheat Carefully: This sauce can be stored in the fridge for up to a week, making it a convenient option for meal prep. When reheating, warm it gently and add a splash of plant milk if it becomes too thick.

More Plant Based Sauce Recipes

If you like this faux cheese sauce, you’ll love these plant-based recipes too:

Faux Cheese Sauce (Vegan & Gluten-Free)

Faux Cheese Sauce (Vegan & Gluten-Free)

A velvety, dairy-free cheese sauce made from wholesome plant-based ingredients, perfect for adding creamy, cheesy flavor to any dish.

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

Ingredients

  • 1/4 c Nutritional Yeast
  • 2 Tbsp rice flour* (wheat flour can be used instead)
  • 1/4 tsp tumeric
  • 1/2 tsp onion powder
  • 1/2 tsp garlic powder
  • salt to taste (I used 1/2 tsp)
  • 1/4 tsp cumin**
  • 1/2 tsp chili powder**
  • 1 c plant milk (I use rice or unsweetened almond milk)

Instructions

  1. In a medium sauce pan add all dry ingredients and place on medium heat.
  2. Stir with a whisk as dry ingredients are heated and begin to toast. Don’t let them burn!
  3. Once they are warmed and begin to be very fragrant (again, not burnt) add the plant milk and whisk often.
  4. Once sauce becomes thick remove from heat and let cool for a few minutes.

Notes

For thicker sauce, add flour.

Did you make this recipe?

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

© Holly Yzquierdo

FAQ’s: Do You Buy All Organic

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All week I’ve been talking about eating a plant-based diet on a budget. One of the questions I get asked regularly is if I buy all organic food. The answer is no. Organic is usually quite a bit more expensive than conventional and often it does not fit into our budget.

What I Learned From Dr. Popper

I’ve heard Dr. Pam Popper says it is better to eat lots of conventional produce than to avoid produce. The information she presented suggested that the positive effects from eating large quantities of whole foods far outweigh the negative effects from the chemicals. She recommended  purchasing organic when possible and cleaning produce well.

Here is a video where she discusses some of the research on Conventional vs. Organic. The beginning of the video she discusses salt intake. Skip to the middle for the information on Conventional vs. Organic.

[youtube=http://youtu.be/AwwwOb7XjKM]

If you don’t have time to watch the video here are some of the highlights.

“Exposure to a chemical or chemical carcinogen appears to be a little bit less important than exposure to a cancer promoter.” She referenced Dr. Campbell’s study in which experiments were conducted with mice exposed to carcinogens; cancer didn’t develop until large amounts of animal protein were given to the mice. This study was illustrated in Forks Over Knives. She also mentioned that in some of the very polluted areas of the world they still have significantly low rates of cancer compared to the United States.

She ends by saying, “If you can afford to buy organic produce that’s great, if its available that’s great. If its not….the benefits of consuming produce outweigh any detrimental effects of exposure to chemicals.”

According to Dr. Fuhrman

In his book Eat to Live, Dr. Fuhrman addresses the issue of eating conventional food. He says, “By basing your diet on unrefined plant foods, you automatically reduce your exposure to the most dangerous chemicals.” He explains how cows and steers are often fed tainted feed and that the contaminants are found in higher concentrations in dairy and beef than in plant food.

How We Apply This

I buy organic when it isn’t too expensive. We usually buy organic spinach and broccoli from Costco for close to $3 each. We also buy organic quinoa there; it is 4 lbs for $9.99.

We purchase organic fruit when it’s affordable. For example, when organic apples are close to $1 a pound I’ll buy those instead of conventional. With that being said I try to stick to $1 a pound for apples all the time. Sometimes they cost more but we do the best we can.

Many of my baking supplies are organic as well as nut butters. We don’t buy a lot of processed food but when we do I prefer it to be organic. Two examples of this relate to soy and corn.
We don’t eat a lot of soy although it is in a lot of processed food. When we do, I buy organic and try to verify that it is not GMO. The same goes for corn. My husband can’t eat corn so when I buy it I only buy a bag of frozen corn and sprinkle out just enough for me and the kids. I add it to a dish after it is prepared. The corn product we buy most often is organic corn tortilla chips. We don’t eat these every week but we have been enjoying a lot of nachos lately. 🙂 Chips are processed so I don’t want them taking up a big portion of my diet.
The Dirty Dozen and The Clean 15
You can also check out The Environment Working Groups list of the 12 most contaminated fruit and vegetables and their list of the least contaminated. The list are refered to as the Dirty Dozen and the Clean 15. They are reevaluated each year; for the most recent list click here. Apples top the list as the most contaminated. We eat a lot of apples, especially my kids but we can’t always buy organic. I always wash the apples and occasionally peel them. I feel the nutrients they receive from eating the apples will outweigh the negative effects of the low amount of chemicals present.
So what is your take on Conventional vs. Organic? Is it something you can afford or do you pick and choose like we do?

Meal Plan Monday: Spending Less to Eat More

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People always ask me what we eat; my answer is usually, “Real Food” or something similar depending on who is asking. I don’t have to read a long ingredient list because most of what we eat is pretty simple, but that doesn’t mean plain.  I buy whole ingredients that fit into my budget, some weeks we spend more than others and I stock up when our favorites are discounted.

This weeks meal plan will focus on low-cost, high quality meals. Depending on where you live you may not have access to the same food at the same prices. Tomorrow I’ll talk  more about eating plant-based on a budget. All of the items I talk about today are regular ingredients that we keep on hand. If you are new to plant-based eating it may cost a little more while you stock your pantry. You don’t have to do this overnight; we slowly bought new things as our budget allowed.

Nutty Apple Cinnamon oatmeal

Meal Plan

Breakfast can be the least expensive meal of the day. Oatmeal is easy to prepare, but sometimes takes a little practice. Cook your oats and add your favorite toppings. I like ground flax, chia seeds, and dried cranberries or raisins. Homemade granola is another easy option especially when paired with fruit. Baked Sweet Potatoes with a little bit of cinnamon is a sweet yet filling breakfast. Check out this post for more Breakfast Ideas.

Veggie Stuffed Pita

Lunch is a great time for a really big salad. I like spinach, tomatoes, peppers, beans, onions, carrots, and whatever other veggies I have. I prefer to eat it in a wrap with hummus. Most days we eat leftovers for lunch; including my husband who always takes his lunch. Soups are one of my favorite’s for lunch; Slow Cooker Potato Soup, Taco Soup, or Minestone help me warm up and fill me with fuel. Soups can also be taken to work in a thermos and kept warm. Baked Potatoes are also inexpensive yet filling, especially when combined with steamed or raw broccoli, raw veggies or any of the other lunch items mentioned. We do have our fair share of sandwiches (me and the kids) but they aren’t as inexpensive or nutritious.

apple slices with almond butter

Snacks are a great way to add an extra serving of fruit or veggies to your day. Sliced apples dipped in nut butter or veggies dipped in hummus are a favorite with my boys. Sometimes I make green smoothies too. If you have an early lunch and late dinner you may need a more substantial snack. Homemade granola or granola bars are much less expensive than sore brought and can be customized to your preferences.

Mexican Rice and Bean Casserole

Dinner is typically the biggest meal of the day at our house. The other meals are reactions while dinner is (usually) planned. We’ve been adding more salads to our dinner. I also try to have beans or a bean dominate dish. Beans are cheap and versatile. This Mexican Casserole has received rave reviews from adults and kids and is made with pantry staples. This Broccoli and Brown Rice Casserole is also a crowd pleaser and made with fresh or frozen broccoli. Our teenage daughter requested this once a week for months. Bean Burgers, Lentil Tacos, or Quinoa Tacos are easily mixed and matched for extra meals and make a great topping on top of a Taco Salad.

You’ll notice that these recipes are gluten-free, unprocessed, inexpensive and easy. Tomorrow I’ll talk more about how to eat a plant-based diet while eating inexpensively.

What are you eating this week? Any My Plant-Based Family recipes?