Slow Cooker Spiced Corn Bean & Potato Soup 🌽 🍲

• 1 small red onion, chopped
• 1 green bell pepper, chopped
• 1 tbsp. crushed garlic
• 1 lb. baby creamer potatoes, sliced into quarters
• 1 - 12 oz. bag frozen corn
• 1 - 28 oz. can crushed tomatoes with oregano and basil
• 1 - 15 oz. cannellini beans
• 1 tsp. ground thyme
• 1 tsp. dried oregano
• 1 tsp. marjoram
• 1/2 tsp. crushed red pepper
• 1/2 tsp. cayenne pepper
• 1/2 tsp. salt
• freshly ground black pepper
• 6 cups reduced sodium vegetable broth

Put everything into a sprayed crock pot and give it a good stir.

Cover and cook on low for 6 hours.

Yield six 2 1/3 cup servings: 226 calories, 0.5g fat, 9.5g protein, 35.6 net carbs each. ENJOY!

Crock Pot Black Bean Sweet Potato Stew

• 2 - 15 oz. cans black beans, rinsed and drained
• 2 - 14.5 oz. cans petite diced tomatoes with hatch chiles
• 1 yellow onion, chopped
• 1 sweet potato, peeled and chopped
• 1 red bell pepper, seeded and chopped
• 1 jalapeno pepper, seeded and chopped
• 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 your crock pot.  Give it a good stir. 

Cover and cook on low for 6 hours.

Shown here with vegan cheese and avocado.  Enjoy!

Slow Cooker Enchilada Casserole

• 1 red onion, chopped
• 1 jalapeno pepper, seeded and minced
• 1 bell pepper, seeded and chopped
• 1 cup dry rice
• 1 - 15 oz. can black beans, rinsed and drained
• 1 cup frozen corn
• 1 - 10 oz. package frozen chopped spinach, partially thawed
• 1 - 16 oz. jar red enchilada sauce
• 2 cups reduced sodium vegetable broth
• 1 tbsp. crushed garlic
• 1 tbsp. chili powder
• 1 tsp. ground cumin
• 1 tsp. ground coriander
• 1/2 tsp. paprika
• 1/2 tsp. salt
• freshly ground black pepper

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

Cover, and cook on low for 4 hours, until rice is tender and the liquid is absorbed.  If you are around while cooking, give a stir every hour or so.  If not, it's fine to cook through without stirring.  Keep on warm until you're ready to dig in.

Enjoy with your favorite enchilada toppings such as shredded lettuce, chopped onion, sliced olives, chopped tomato, diced avocado, shredded vegan (or regular) cheese, vegan (or regular) sour cream, taco sauce, etc... Yummy!

Yields 6 servings: 210 calories, 0.5 gram fat, 9.7 gram protein, 31.9 net carbs each (without toppings)

Vegan Falafel Patties 🌱 🍔

• 3/4 cup chopped onion
• 1 tbsp. crushed garlic
• 1/4 cup freeze dried chopped parsley
• 1/3 cup freeze dried chopped cilantro
• 1 tbsp. ground cumin
• 2 tsp. ground coriander
• 1/2 tsp. salt
• 1/4 tsp. cayenne pepper
• freshly ground black pepper, a generous grinding
• 1/4 tsp. baking soda
• 1 tbsp. lemon juice
• 2 tsp. olive oil
• 2 - 15 oz. cans garbanzo beans, rinsed and drained
• 1/2 cup bread crumbs

Add the onion, garlic, parsley and cilantro into a food processor.  Pulse to mince. Add the cumin, coriander, salt, cayenne, freshly ground black pepper, baking soda, lemon juice and olive oil to the food processor.

Add the chickpeas to the food processor and pulse to make a coarse mixture.  Transfer to a bowl and pour the breadcrumbs in.

Use your hands to mix everything together forming a soft doughy mixture.  

Cover the bowl and transfer to the fridge for 30 minutes.  Pull the bowl out of the fridge and use a 2/3 cup measure to divide the mixture into 5 equal amounts.  

Use your hands to form them into patties and store in the fridge until you are ready to cook and enjoy.

Heat a skillet over medium heat and spray with cooking spray.  Cook patties for 4-5 minutes per side, or until cooked to your liking.  

Each of the 5 patties yields  215 calories, 4.6 grams fat, 9.5 grams protein, 26.2 net carbs.

Enjoy with your favorite toppings such as hummus, diced onion, diced tomatoes, sliced avocado.

Healthy and Yummy!  

Vegan Cajun Dirty Rice & Beans

• Avocado oil cooking spray
• 3/4 cup chopped bell pepper
• 3/4 cup chopped onion
• 1 tbsp. crushed garlic
• 1 - 15 oz. can kidney beans, rinsed and drained
• 1 tsp. garlic powder
• 1 tsp. onion powder
• 1 tsp. Italian seasoning
• 1 tsp. paprika
• 1/2 tsp. salt
• 1/2 tsp. dried thyme
• 1/4 tsp. cayenne pepper
• 2 cups rice
• 4 cups reduced sodium vegetable broth
• 1 - 10 oz. package El Zapatista plant based chorizo

Heat a stock pot over medium heat and spray with cooking spray.  Add the onion and bell pepper, and cook until starting to soften, about 5 minutes.  Add the crushed garlic and cook, continuously stirring for a minute, until fragrant.   Add the beans to the pan and stir to combine.  Add the garlic powder, onion powder, Italian seasoning, paprika, salt, thyme and cayenne to the pan and stir to mix well.  Add the rice to the pan and pour the broth over the top.  Stir to mix everything together.  Bring it to a boil and then reduce to a simmer. 

Cover and let simmer until rice is cooked and the liquid is absorbed, about 20 minutes, checking it every few minutes and giving it a good stir to avoid sticking. Add more liquid if needed, depending on the type of rice you use.

Meanwhile, when there is about 10 minutes remaining for the rice and bean mixture, remove the casing from the chorizo and chop it up.  

Heat a skillet over medium heat and spray with cooking spray.  Add the chopped chorizo to the pan, and cook until crispy, about 4-5 minutes.

When the liquid is absorbed from the rice and beans, remove the lid and stir the cooked chorizo into the pan.  Allow to cook for a few more minutes to let the flavors meld together.

ENJOY!  Yields 5 servings: 325 calories, 0.9 grams fat, 22.2 grams protein, 49.4 net carbs each.

Spiced Lentil Stuffed Pepper Taco Boats 🌱🌶 🌮

• 1 cup dry lentils
• 3 cups reduced sodium vegetable broth
• Avocado oil spray
• 1 yellow onion, chopped
• 1 tbsp. crushed garlic
• 2 tbsp. chili powder
• 2 tsp. ground cumin
• 1 tsp. ground coriander
• 1 tsp. dried oregano
• 1/2 tsp. salt
• 1/4 tsp. cayenne pepper
• 1 - 15 oz. can tomato sauce
• 4 large bell peppers, tops, membranes and seeds removed

Put the lentils in a sauce pan and pour the broth over the top.  Bring it to a boil.  Once boiling, reduce to a simmer and cover.  Cook until lentils are tender, about 25 minutes. Drain any excess liquid and set aside.

Cut the peppers in half lengthwise and lay them in a baking dish sprayed with cooking spray.

Preheat oven to 350F.

Heat a large skillet over medium heat and generously spray with avocado oil spray.  Add the onion and cook until starting to get translucent, 5 minutes.  Add the crushed garliccook stirring continuously for 1 minute.  Add the tomato sauce,  chili powder, cumin, coriander, oregano, salt and cayenne, and the cooked lentils to the skillet and stir to combine.  Bring it to a simmer and allow to simmer until the sauce begins to thicken, about 5 minutes.

Scoop the lentil mixture into each pepper half.

Cover the dish with foil and pop them in the oven for 30 minutes.

Remove dish from the oven and turn oven to broil. Sprinkle each with vegan (or regular) cheese and pop under the broiler until the cheese melts, about 2 minutes.  Here we have half with vegan cheese and half with regular dairy cheese.

Yields 4 servings - 2 stuffed half peppers each.  211 calories, 0.2 grams fat, 10.8 grams protein, 31.3 net carbs (not including the cheese or toppings)

Serve with your favorite taco toppings such as avocado chunks, diced tomato, chopped onion, taco sauce, etc...

Enjoy!

Crock Pot Vegetable Barley Bean Soup 🍲

• 1 1/2 cups chopped onion 
• 1 1/2 cups sliced green beans
• 1 cup chopped baby carrots
• 1 cup chopped bell pepper
• 1 cup chopped celery
• 2 - 15 oz. cans cannellini beans, rinsed and drained
• 1 - 14.5 oz. can petite diced tomatoes with hatch chiles
• 3/4 cup dry pearled barley
• 1 tbsp. chopped garlic
• freshly ground black pepper
• 2 bay leaves
• 1 tsp. crushed red pepper
• 1 tsp. ground thyme
• 1/2 tsp. dried oregano
• 1/2 tsp. dried rosemary
• 1/2 tsp. caraway seeds
• 7 cups reduced sodium vegetable broth

Throw everything into your crock pot, give it a good stir, and cook on low for 7 hours.  

Keep on warm until ready to dig in!  ENJOY!

Vegan Oatmeal Chocolate Chip Cookies 🍪

• 1 cup all purpose flour
• 1/2 tsp. ground cinnamon
• 1/2 tsp. baking soda
• 1/4 tsp. salt
• 1/2 cup applesauce
• 1/2 cup light brown sugar
• 1/4 cup granulated cane sugar
• 3 tbsp. Just Egg, at room temperature
• 1 tsp. vanilla extract
• 1 1/2 cups old fashioned rolled oats
• 1 cup semisweet vegan chocolate chips

First, whisk together the flour, baking soda, cinnamon and salt in a small mixing bowl and set aside.

In a separate large mixing bowl, using an electric mixer, mix together the applesauce, brown sugar and cane sugar, for about a minute, until well combined.  Mix in the Just Egg and vanilla extract and continue to mix.

Slowly add the flour mixture to the applesauce mixture, a little bit at a time, until it is all incorporated.  Be sure to scrape down the sides of the bowl as you go.

Mix in the oats and stir to combine.

Carefully stir in the chocolate chips and transfer the mixture to a smaller bowl.  Tightly cover and put into the refrigerator for 30 minutes.

Preheat oven to 350 F.  Line a large baking sheet with parchment paper.

Scoop the dough onto the lined baking sheet.

Pop them in the oven for 15 minutes, or until the tops are set.  Pull them out and allow to rest on the cookie sheet for 10 minutes before transferring to a wire cooling rack.

Yields 22 cookies:  90 calories, 2.6 grams fat, 13.9 net carbs and 2 grams protein each.  ENJOY!!!