Vegan Noodle Bean Soup

• 1 cup chopped yellow onion
• 1 cup chopped baby rainbow carrots
• 1 cup chopped celery
• 1 tsp. minced garlic
• 2 cups cubed small red potatoes
• 1/2 tsp. salt
• 1/2 tsp. red pepper flakes
• 2 tsp. garlic powder
• 1 - 15 oz. can white navy beans, rinsed and drained
• 8 cups reduced sodium vegetable broth
• 8 oz. dry brown rice pasta elbows

Warm a soup pot over medium heat and generously spray with avocado oil spray.  Add the onion, carrots, celery and minced garlic to the pot.  Cook, stirring occasionally until the veggies are softening, about 5 minutes.  

Add the potatoes, salt, red pepper flakes and garlic powder to the pot and stir to mix well.  

Add the beans and broth to the pan and bring it to a boil.  Once boiling, reduce heat to a simmer, cover the pot and allow it to simmer covered for 10 minutes.  

Add the dry pasta to the pot, raise the heat and bring it back to a boil.  Reduce heat to a simmer, cover the pot and allow it to simmer covered for 25 minutes. 

Yields 6 servings.

Crock Pot Southwestern Quinoa Tacos

• 1 cup quinoa
• 1 cup reduced sodium vegetable broth
• 2 - 15 oz. cans organic black beans, rinsed & drained
• 1 - 10 oz. can red enchilada sauce
• 1 - 14.5 oz. can petite diced tomatoes with green chiles
• 1 - 15 oz. can sweet corn, drained
• 1 tbsp. taco seasoning (I use Flavor Gods)
• 2 tsp. garlic powder (I use Flavor Gods)
• 2 tsp. cumin
• 1 tsp. coriander
• 1 tsp. crushed red pepper flakes
• 1/2 tsp. salt

Spray your crock pot and add all ingredients to it.  Give it a good stir.  

Cover and cook on high for 2 hours.  Check it to see if the quinoa has puffed up.  If it hasn't continue to cook but don't over cook as you don't want the quinoa to get mushy.  I cooked for 2 hours and 15 minutes and it was perfect!

Create tacos with your favorite toppings!

Yields 8 one-cup servings.  Enjoy!

Slow Cooker White Bean Sweet Potato Stew (Vegan, Soy & Gluten Free)

• 2 - 15.5 oz. cans white navy beans, rinsed & drained
• 2 - 14.5 oz. cans petite diced tomatoes, undrained
• 1 - 7 oz. can diced green chiles, undrained
• 1 - 10 oz. bag frozen cubed sweet potatoes
• 1 red onion, chopped
• 1 red bell pepper, seeded & chopped
• 1 yellow bell pepper, seeded & chopped
• 1 jalapeno pepper, seeded & minced
• 1 tbsp. crushed garlic
• 2 tbsp. chili powder
• 1 tbsp. ground cumin
• 1 tsp. ground coriander
• 1/2 tsp. cayenne pepper
• 1/2 tsp. salt
• freshly ground black pepper
• 2 cups reduced sodium vegetable broth

Add all ingredients to a sprayed crock pot and give it a good stir.

Cover and cook on low for 6 hours.

Yields five 2-cup servings: 252 calories, 13.2g protein, 13.1g fiber & 0.1g fat per serving.

Top with a sprinkling of plant based (or regular) cheese.  ENJOY!

One Pot Spiced Beans, Veggies & Quinoa

 

• 1 organic red onion, chopped
• 1 organic red bell pepper, chopped
• 1 organic yellow bell pepper, chopped
• 1/2 tbsp. olive oil
• 1 tbsp. minced garlic
• 1 cup organic quinoa
• 1 tsp. cumin
• 1 tsp. coriander
• 1/2 tsp. crushed red pepper flakes
• 1/4 tsp. cayenne pepper
• 1 bay leaf
• salt & freshly ground black pepper
• 2 cups reduced sodium vegetable broth
• 1/2 cup organic frozen corn
• 2 - 15 oz. cans Organic Bean Trio, rinsed & drained (or any beans of your choice)

Heat a pot over medium heat and warm the olive oil.  Add the onion, garlic and bell peppers and cook until starting to soften about 5 minutes.  

Add the quinoa, cumin, coriander, red pepper flakes, cayenne and bay leaf to the pot and lightly season with salt & freshly ground black pepper.  Stir to coat the quinoa and veggies with the seasonings.  

Pour the broth over the top.  Give it a good stir and increase heat to bring it to a boil. 

Cover the pot and reduce heat to a simmer.  Allow to simmer for 20 minutes, or until all liquid is absorbed and the quinoa is puffed, stirring it a few times throughout.  Add the corn and beans to the pot and continue to cook on low, covered, until warmed through, about 5 minutes.  

Remove the bay leaf before serving.  Enjoy!

Yields five servings:  1 1/4 cup, 341 calories, 14.3g protein, 16.2g fiber & 4g fat per serving.

Enjoy topped with a sprinkling of vegan (or regular) cheese.

Vegan Mexican Rice & Bean Casserole

• 1 cup diced organic red onion
• 1 /2 tbsp. olive oil
• 1 tbsp. cumin
• 1 tsp. chili powder
• 1 tsp. coriander
• 1 tsp. oregano
• 1/2 tsp. salt
• freshly ground black pepper
• 1 cup diced organic red bell pepper
• 1 - 4 oz. can diced organic green chiles, undrained
• 1 cup frozen organic sweet corn, defrosted
• 1 - 15 oz. can black beans, rinsed and drained
• 12 oz. vegan enchilada sauce
• 2 cups cooked organic brown rice

Warm the olive oil in a skillet over medium heat.  Add the onion and cook until starting to soften, about 3 minutes.  Add the cumin, chili powder, coriander, oregano, salt and freshly ground black pepper.  Stir to coat the onions with the spices and continue to cook for 2 more minutes.

Add the red bell pepper and green chiles, stir to combine and continue to cook for another 4 minutes.

Add the corn, beans, enchilada sauce and cooked rice and stir to combine.  Allow to warm over low heat for 15 minutes, stirring occasionally.

Yields 4 heaping 1-cup servings:  352 calories, 16.5g protein, 18.2g fiber, 4g fat per serving.  

Serve on a bed of shredded lettuce with your favorite toppings such as vegan (or regular) cheese, sliced black olives, chopped tomatoes and avocado chunks.  DELISH!

Eat the Rainbow Slow Cooked Veggies, Beans & Quinoa. 🌱 🌈 🌱

• 2 cups organic quinoa
• 5 cups reduced sodium vegetable broth
• 1 - 8 oz. can tomato sauce
• 2 tbsp. chopped garlic
• 1 cup chopped organic red onion
• 1 cup chopped organic bell pepper
• 1 cup organic chopped organic green beans
• 1 cup organic broccoli florets
• 1 cup organic cauliflower florets
• 1 cup chopped organic zucchini
• 1/2 cup chopped organic baby carrots
• 1 - 15 oz. can navy beans, rinsed & drained
• 1 tsp. dried basil
• 1 tsp. dried oregano
• 1 tsp. dried marjoram
• 1 tsp. fennel seed
• 1/2 tsp. salt
• 1/2 tsp. crushed red pepper flakes
• freshly ground black pepper

Add everything to your crock pot and give it a stir.  

Cover and cook on low for 3.5 hours, until quinoa is puffed.  Keep warm until ready to serve.

Yields 6 x 1 1/2 cup servings:  343 calories, 15.3g protein, 11.6g fiber & 3.7g fat

Enjoy with a sprinkling of vegan (or regular) cheese!  YUM!

Chickpea & Avocado Salad

•  1 - 15 oz. can organic garbanzo beans
• 1 ripe avocado
• 2 tbsp. chopped green onions
• 1 tbsp. fresh lime juice
• salt & freshly ground black pepper, to taste

Rinse and drain the garbanzos and remove the outer skins.  Transfer to a medium sized bowl.

Use a fork or potato masher to mash the garbanzos and avocado together.  Add in the green onions and lime juice and season with salt & freshly ground black pepper.

Yields three packed 1/2 cup servings: 162 calories, 7g fat, 6g protein, 8g fiber.

Served here on one slice of Laurie's Grain Free bread toasted with vegan provolone and served with sliced red onion and heirloom tomato.  Delish!

Quinoa, Black & White Bean Burrito Bowls

• 1 cup organic quinoa
• 2 cups reduced sodium vegetable broth
• 1/4 cup chopped hatch chiles
• 1 - 15 oz. can organic black beans, rinsed and drained
• 1 - 15 oz. can white navy beans, rinsed and drained
• 1 - 14.5 oz. can organic petite diced tomatoes, undrained
• 1 medium yellow onion, chopped
• 1 tbsp. chopped garlic
• 2 tsp. chili powder
• 1 tsp. cumin
• 1 tsp. coriander
• 1 tsp. crushed red pepper flakes
• 1/2 tsp. salt
• shredded lettuce, for serving, 

Add the quinoa, broth and chiles to a saucepan.  Bring it to a boil.  

Cover the pan, reduce heat to a simmer, and allow to simmer covered until all liquid is absorbed and quinoa has puffed up, about 20 minutes, checking on it every 5 minutes or so.

Meanwhile, heat a pot over medium heat and spray with avocado oil cooking spray.  Add the onion and garlic and cook until onion is translucent and garlic is fragrant, about 5 minutes.  

Add the beans, tomatoes and spices to the pot and stir to combine.  Allow to simmer, uncovered, until the quinoa is cooked.

Yields approximately:  four 3/4 cup servings of quinoa and four 1 cup servings of the bean mixture.  378 calories, 2.5g fat, 18.2g protein & 13.8g fiber per serving.

To assemble:  First cover the bottom of your bowl with shredded lettuce, next spoon the 3/4 cup of quinoa on top and then the 1 cup of beans.  Top with your favorite burrito toppings, such as taco sauce or salsa, diced avocado, diced tomato, sliced black olives, vegan (or regular) cheese,  etc.  ENJOY!

Slow Cooked Quinoa Lentil Sloppy Jo's

• 4 cups organic reduced sodium vegetable broth
• 1 1/2 cups chopped organic bell peppers
• 1 cup chopped organic red onions
• 1/2 cup chopped organic celery
• 1 tbsp. chopped garlic
• 1 cup dry brown lentils
• 1 cup dry organic quinoa
• 1 - 15 oz. can organic tomato sauce
• 2 tbsp. Cholula hot sauce
• 1 tbsp. spicy brown mustard
• 1 tbsp. chili powder
• 1 tsp. paprika
• 1 tsp. cumin
• 1 tsp. coriander
• 1/2 tsp. salt
• freshly ground black pepper

Add everything to a sprayed slow cooker and give it a stir.  Cover and cook on low for 5 hours.  

Keep on warm until ready to serve.

Yields eight 1-cup servings:  171 calories, 7.5g protein, 6.3g fiber & 1.6g fat. 

I was was going to skip the bun and serve it on a bed of shredded lettuce, but my Laurie's Grain Free Bread order arrived today so I am enjoying this open-faced on a toasted piece of bread with melted vegan soy & gluten free cheese, shredded lettuce, chopped red onion, chopped tomato and chopped dill pickles.   YUMOLICIOUS!