Instant Pot Vegetable Broth (Vegan)

Recipe from The Vegan Instant Pot Cookbook by Nisha Vora 
Husband-Tested in Alice’s Kitchen
Makes about 10 cups 

When you have veggie scraps on hand, you can make this to use for any recipe calling for vegetable broth.  I like to use fresh herbs, dried mushrooms, mushroom stems, dried chili peppers, carrot peels, carrot and celery tops and ends, peppercorns, etc… Making your own broth allows you to control the ingredients.  This is a pretty forgiving recipe.

1 Tablespoon olive oil (optional, use only if sautéing vegetables)
2 medium yellow onions, papery skin still on and roughly chopped
4 celery stalks, roughly chopped
3 large carrots, roughly chopped
1 cup sliced mushrooms
2-3 cups vegetable scraps
3 bay leaves
6 cloves garlic, skins on and smashed
1 ½ teaspoons whole black peppercorns
10-12 sprigs of fresh thyme
6-8 small sprigs of fresh rosemary
1 ½ teaspoons kosher salt
1 teaspoon ground turmeric (optional, it doesn’t affect the taste, but it will add antioxidants to the broth)
10 cups cold water

(This first step is optional, but it does seem to yield a richer, complex flavor. If you choose to skip the sautéing step, just add all the ingredients to the pot. You'll still have a fine broth.) 

*Select the Sauté setting on the Instant Pot.  After the pot heats up, add the oil and sauté the onions for about 8 minutes.  Add the celery and carrots and cook until they begin to soften, about 5 minutes.  Select the Cancel button. 
**Add the mushrooms, vegetable scraps, bay leaves, garlic, peppercorns, thyme, rosemary, salt and turmeric (if using) to the Instant Pot.  Add the water and stir to combine.  
Secure the lid and set the Pressure Release Valve to Sealing. 
Select Pressure Cook setting at High for 15 minutes.
Once the time is up, allow a Natural Release for another 15 minutes. Switch the Pressure Release Valve to Venting to release any remaining steam.
Open the pot and carefully strain the vegetable broth into a fine-mesh sieve over a large bowl (preferably with a spout/lip) and discard the solids.
Allow the broth to cool to room temperature.  Store in the refrigerator for 3-4 days or in the freezer for up to 3 months. 

Curried Falafel with Kale Salad

Recipe from Whole Bowls: Complete Meals to Power Your Day by Allison Day

Husband-Tested in Alice’s Kitchen

Makes 4 servings

We really enjoyed this meal.  We had just come back from vacation and wanted something fresh and especially nourishing.  This fit the bill.  I made a double batch of the falafel and the dressing.  I froze half of the baked falafel for another time and I used the scrumptious dressing for all our salads for the week. (Falafel is traditionally made with soaked, dried chickpeas and fried.  This way is a bit quicker and more healthful since they are baked.)

For the Curried Falafel (I suggest doubling the recipe and freezing a batch for later.)

1 tbsp. refined avocado oil or extra-virgin olive oil 

1 onion, roughly chopped 

2 cloves garlic 

2 cups cooked chickpeas 

1 tbsp. lemon juice 

1 tbsp. curry powder 

1/2 tsp. sea salt 

1/2 cup chickpea flour*

*If you have a high speed blender, you can make chickpea flour by blending dried chickpeas.  Otherwise, you can purchase chickpea flour at a supermarket. 

For the Dressing 

3 tbsp. tahini

2 tbsp. lemon juice

2 tbsp. water 

1 tbsp. maple syrup 

1 tbsp. nutritional yeast 

2 tsp. curry powder 

1/2 tsp. sea salt 

Ground black pepper, to taste 

Preheat oven to 425-degrees Fahrenheit. Line a large-rimmed baking sheet with  parchment paper and grease with oil. In a food processor, pulse onion and garlic until a paste forms. Add chickpeas, lemon juice, curry powder and salt; pulse until fully combined. Pulse in chickpea flour until fully combined (will look like very thick hummus). Rest for 30–40 minutes at room temperature to allow flour to absorb excess moisture. Line a large-rimmed baking sheet with parchment paper and grease with oil. Scoop 2–3 tablespoon-sized rounds onto parchment; roll into balls. Bake for 25 minutes. 

To make the dressing, in a small bowl, whisk the ingredients until well blended.

I recommend making a nourish bowl by layering a whole grain, such as quinoa or brown rice, some a steamed veggie like broccoli, some greens like baby kale or spinach with shredded carrots and sliced cucumbers and maybe some cherry tomatoes. Then add the falafel on top and drizzle with the dressing.  Pickled veggies or sauerkraut would be a lovely addition. 

Vegan Broccoli Cheddar Soup

Recipe from Sarah's Vegan Kitchen  
Husband-Tested in Alice’s Kitchen
Makes 6 servings

We are always amazed at how delicious vegan foods can be.  Here’s a soup that would normally have dairy cream and cheddar cheese in it.  The creaminess in this soup, instead, comes from a blend of cashews and potatoes.  The cheesiness comes from nutritional yeast and spices. This fantastic soup is good enough for company!!  It's very similar to Panera's Broccoli Cheddar Soup, but it's plant based.

2 Tablespoons vegan butter or olive oil
1 white or yellow onion diced
2-4 cloves garlic, minced
1 pound Yukon gold potatoes or about 3-4 medium-sized potatoes, peeled and cubed
2 medium carrots peeled and diced or grates
2 stalks celery, diced
6 cups vegetable broth
½ cup nutritional yeast
1 teaspoon onion powder
1 teaspoon garlic powder
½ teaspoon smoked paprika
4 cups broccoli, chopped into small florets
¾ cup raw cashews soaked 4+ hours or boiled 10 minutes
Juice of ½ lemon
1 teaspoon kosher salt more to taste
Fresh scallions or chives, for serving (optional)

Instructions
In a large pot, heat the vegan butter or olive oil over medium heat. Add in onion, celery, and carrots and sauté until onion is translucent, about 3-5 minutes. Add in garlic and sauté for another minute.
Add in cubed potatoes, vegetable broth, and bay leaf. Bring to a boil, then reduce heat to low or medium-low to establish a simmer. Simmer for 12-15 minutes, or until potatoes are easily pierced with a fork.
Using a slotted spoon or skimmer, scoop about half of the cooked potatoes out of the soup and into a high-powered blender. (Some of the other veggies will wind up in there too; that's okay.) Set aside for a minute.
Add the broccoli into the pot, along with the spices (onion powder, garlic powder, smoked paprika) and nutritional yeast. Bring the mixture back up to a simmer. Let it simmer over for about 5 minutes, or until the broccoli is tender, while you blend the potato mixture.
Add soaked cashews into the blender with the potatoes. Pour in 1/2 cup water, and blend until completely smooth — this can take several minutes. Add extra water as needed to get everything to blend smoothly into a thick creamy consistency.
Stir the creamed cashew and potato mixture back into the main pot of soup. Add in the fresh lemon juice. Cook for an additional 3-5 minutes, until warmed through and slightly thickened.
Taste and add salt and pepper to preference. The exact amount of salt will vary depending on the brand of veggie broth you use.
Serve with crusty bread, or in a bread bowl if you're feeling fancy! Optionally, top with vegan cheddar-style shreds, scallions, and/or hot sauce.

Notes
The most similar alternative is raw sunflower seeds. They need less soaking time — about 15-20 minutes is enough.
You can substitute in a container of silken tofu, or one (15 oz) can of white beans, drained and thoroughly rinsed. Add them to the blender with the potatoes and blend until completely smooth. These have a bit less thickening power than the cashews, so your soup may be slightly thinner.
You can use a chicken-style vegetable bouillon (such as the cubes from Edward & Sons or the paste from Better Than Bouillon) for a more savory soup base. These are saltier than regular vegetable broth from a carton, so you may need to add less kosher salt at the end.

Nutritional Information: (1 of 6 servings) 333 calories; 16.7 g fat; 2.6 g saturated fat; 0 mg cholesterol; 792 mg sodium; 30.7 g carbohydrates; 8.8 g fiber; 4.2 g sugars; 18.6 g protein; 69 mg calcium; 2 mg iron; 643 mg potassium

Instant Pot Lentil Soup

Recipe from Rainbow Plant Life 

Husband-Tested in Alice’s Kitchen
Makes 6 servings

What a super soup to make on food prep day!  This is almost stew-like and very filling.  You can make it more soupy by adding more broth or water.  Add a crisp salad and a slice of bread for a delicious lunch for friends.  This soup is also freezer friendly.

1-2 Tablespoons extra virgin olive oil
1 large yellow onion, finely diced
3 medium carrots, diced (peeled or not)
6 garlic cloves, minced
4 cups (960 mL) low-sodium vegetable broth, more as needed
1 pound baby potatoes, quartered (peel left on)* 
1½ cups (300g) French green lentils (Puy lentils)
Bouquet garni: 2 bay leaves + a few sprigs each of Italian flat-leaf parsley, fresh rosemary, sage, and thyme, tied tightly together with kitchen twine**
1 (28-ounce/800g) can whole peeled tomatoes, crushed by hand***
1½ teaspoons kosher salt
Freshly cracked black pepper, to taste 
½ teaspoon Dijon mustard
2 teaspoons aged balsamic vinegar****

Select the Sauté setting on the Instant Pot (normal or medium heat level). After a few minutes, add the olive oil. Once the oil is hot, add the onion with a pinch of salt. Cook until the onion is nicely golden and completely soft, 6 to 8 minutes. Add the carrots and garlic along with a pinch of salt and a few cracks of pepper. Cook until the carrots are just starting to soften, about 3 minutes.
Pour in a bit of the vegetable broth to deglaze the pot and scrape up any browned bits. Add the remaining broth, lentils, potatoes, bouquet garni, 1½ teaspoons kosher salt, and several cracks of pepper. Stir gently. 
Pour the crushed tomatoes (including juices) on top, but don’t stir (this prevents the tomatoes from sinking to the bottom and triggering the Burn notice).
Note: Get the can nice and low right into the pot instead of pouring it from high above. That will help keep the tomatoes resting on top. Hit the Cancel button. 
Secure the lid and set the valve to Sealing (not Venting). Select the Pressure Cook setting (or Manual setting on older models) at high pressure and set the cook time to 11 minutes. 
Once the 11-minute timer has completed and beeps, allow a Natural Pressure Release for 10 minutes. Then manually release any remaining steam.
Open the pot and remove the bouquet garni. Stir in the Dijon mustard and balsamic vinegar and taste. Add more salt and pepper to taste. 
This is a hearty and thick soup/stew, but if you want it thinner, add more broth until you reach your desired consistency and stir until warmed through.

Notes
*If you don't have baby potatoes, you can use larger golden or yellow potatoes; just chop them into small pieces.  
** If you don't have all the herbs, it's totally fine to use just 2 or 3 of them. You can also use oregano instead of sage or rosemary. 
*** I prefer whole peeled tomatoes, as they are made with just tomatoes (pre-crushed and pre-diced tomatoes have other ingredients added), so there's more pure tomato flavor. If you don't have them, though, just use pre-crushed tomatoes. 
**** A good-quality aged balsamic vinegar is needed: it adds a subtle sweet tanginess that works so well with lentils. The standard $3 imitation balsamic at every grocery store is just sour and doesn't do any favors. If you don't have a good balsamic, try using 1 teaspoon of red wine vinegar or sherry vinegar, taste, and then add more as desired. If the soup tastes too tangy, add a pinch or two of sugar or maple syrup (it won't taste sweet, just there to balance the flavors).

Nutritional Information: (1 of 6 servings) 388 calories; 15.9 g total fat; 2.2 g saturated fat; 0 mg cholesterol; 48.1 g total carbohydrates; 9.8 g fiber; 16 g sugars; 12 g protein; 214 mg calcium; 4 mg iron; 291 mg potassium

Sumac Onion Salad

Recipe from Unicorns in the Kitchen

Husband-Tested in Alice’s Kitchen
Makes 4-6 servings

This delectable and simple salad will immediately elevate any sandwich, wrap and plate. Very easy to prepare and so delicious! Here you see it served as a little salad and also inside the tempeh bacon, lettuce and tomato wrap.

2 red onions thinly sliced
1 cup parsley chopped (Can substitute cilantro, dill or green onions)
2 teaspoon sumac*
Juice of 1 lemon 
1 Tablespoon olive oil
1 teaspoon Kosher salt
¼ teaspoon black pepper
1 teaspoon Aleppo pepper**

Peel the onions and slice them thinly crosswise or lengthwise. Place them in a bowl and make sure the onion slices are not sticking to each other. If they are, separate them using your hands or a fork.
Add the chopped parsley, sumac, lemon juice, olive oil, salt, pepper and Aleppo pepper to the onion. Mix well to combine.
Serve it immediately or cover and refrigerate for at least 30 minutes before serving it as a condiment or topping alongside kebabs, chicken or sandwiches.
Keeps up to 4 days in the fridge.

*Sumac is a spice that is popular in the Middle East. Sumac is a versatile seasoning that adds a bright red color and a tartness, similar to lemon juice, to a dish. One of the most common uses for sumac is in the spice blend called za'atar.
**Aleppo pepper is about half as hot as the crushed red chile flakes you put on your pizza, and easily twice as flavorful. Like salt, Aleppo-style pepper is a flavor enhancer. It marries slow-building heat with earthy, cumin-y undertones and a little hit of fruity tang—and yes, it’s as delicious as it sounds. Good Aleppo-style pepper is flaky, semi-oily, and has a rich burgundy color. It should smell bright and fruity, with a super-savory finish reminiscent of sun-dried tomatoes.

Rice Cooker Mexican Rice

Recipe from The Ultimate Rice Cooker Cookbook by Beth Hensperger and Julie Kaufmann
Husband-Tested in Alice’s Kitchen
Makes 4 servings

This was a delicious way to serve rice in a more interesting way.  It would make a great dish to  prepare on meal prep day.  I think adding black beans and pimento stuffed green olives at the end would also be quite yummy.  Serve it along other dishes (as shown above) or make it to serve alongside tacos for for taco night.  

1 Tablespoon olive oil

1/3 cup finely chopped onion

1 teaspoon minced garlic

1 cup long grain rice (I used white basmati rice.)

1/2 cup peeled and chopped fresh tomato (I used 1/2 cup salsa.)

1 3/4 cup water

2 teaspoons chili powder

1/2 teaspoon Kosher salt

Set the rice cooker for the Quick Cook or Regular Cycle.  Place the oil in the rice bowl.  When hot, add the onion and garlic.  Cook until softened, about 2 minutes.  Add the rice and cook, stirring a few times, until it turns ever-so-slightly golden, about 10 minutes.  Add the tomatoes (or salsa) and sauté a bit longer.  Add the water, chili powder and salt.  Stir just to combine.  Cancel the cooker.  Remove the bowl from the rice cooker and set aside for 15 minutes.  (This is to allow it to cool enough so that the Too Hot message will not happen.) Place the rice cooker bowl back in place, close the lid and hit the Regular Cycle.  When the machine switches to the Keep Warm Cycle, let the rice steam for 10 minutes.  Fluff the rice with the rice paddle or a wooden spoon.  This will hold on Keep warm for 1-2 hours.  Serve hot.

Super Easy Instant Pot Minestrone Soup (Vegan)

Recipe from Taylor Stinson
Husband-Tested in Alice’s Kitchen
Makes 6 servings

There’s no reason not to make this soup.  It’s quite easy to make and it’s delicious and filling to boot!  
 
2 Tablespoons olive oil (optional)
2-3 small sweet onions, diced
3 cloves garlic minced
1 carrot, diced
2 stalks celery, chopped
1 ½ cups green beans, trimmed and cut into bite-sized pieces
1 small zucchini, chopped or sliced
1 can kidney beans, drained and rinsed
1 Tablespoon Italian seasoning
3 bay leaves
4 cups vegetable broth
1 (796mL) jar/can crushed tomatoes (or passata)
3/4 cup dry macaroni
Chopped fresh basil, for topping (optional)
Grated fresh vegan parmesan, for topping

Dump all ingredients except for macaroni, basil and parmesan in Instant Pot. (I omitted the olive oil and it turned out just great!) Set to manual and pressure cook on high for 4 minutes. Instant Pot will take about 10 minutes to pre-heat and then the 4 minutes to cook. When complete, press cancel and do a quick release of the steam, waiting until the pressure gauge drops back down and the lid is safe to open.
Remove lid, stir soup and add macaroni, then replace lid. Let macaroni soak about 5 minutes (maybe more like 10 depending on the type of pasta you use.)
Remove lid again and stir. Discard the bay leaves. 
Serve in large bowls and top with fresh basil and vegan parmesan cheese. Enjoy!

Notes: 
Store the leftovers in the fridge for up to 5 days. Reheat on the stovetop or in the microwave for 2-3 minutes.  Freeze this recipe for up to 3 months. Microwave from frozen for 6-7 minutes or defrost in the fridge and reheat as normal.

Nutrition Information: (This info includes the olive oil, but if you omit it, the fat and calorie count will be less.)  Calories: 261kcal (13%) Carbohydrates: 42g (14%) Protein: 13g (26%) Fat: 6g (9%) Saturated Fat: 1g (6%) Polyunsaturated Fat: 1g Monounsaturated Fat: 4g Cholesterol: 1mg Sodium: 674mg (29%) Potassium: 789mg (23%) Fiber: 12g (50%) Sugar: 5g (6%) Vitamin A: 3550IU (71%) Vitamin C: 19mg (23%) Calcium: 130mg (13%) Iron: 4.1mg (23%)

One-Pan Orzo with Tuna & Tomatoes

Servings 3
Recipe from Albert Bevia of Spain on a Fork 
Husband-Tested in Alice’s Kitchen

This is a lick-your-plate kind of dish.  So good!  

1 small onion
6 cloves garlic
12 black, kalamata, or green pitted olives (I used kalamata olives.)  
1 teaspoon sweet paprika 
14.5 oz can diced tomatoes 
1 cup orzo (Use whole-wheat, if you can find it.)
2 cups vegetable broth 
2 cans tuna in olive oil (5 oz each) (Save the olive oil for this recipe.)
Handful fresh parsley, finely chopped
Pinch sea salt
Dash black pepper

Add the vegetable broth into a sauce pan and heat with a high heat.
Heat a large fry pan with a medium heat.
Meanwhile, finely chop the onion, roughly chop the garlic, cut the olives in half, finely chop the parsley and drain the cans of tuna into a sieve with a bowl underneath. (You’ll be using the reserved olive oil for the next step.)
Add the olive oil from the canned tuna into the hot fry pan, immediately add in the onion and garlic, mix with the olive oil, after 3 minutes and the onion is translucent, add in the orzo, continue to mix, after 3 minutes and the orzo is lightly browned, add in the paprika, quickly mix together, then add in the canned diced tomatoes, season with sea salt & black pepper and add the black olives, mix together, then add in the hot broth, mix together, place a lid on the pan and lower to a low-medium heat, cook until the orzo is al dente. (check package instructions)
Once the orzo is cooked, remove the pan from the heat, add in the drained tuna and 2 Tablespoons of the finely chopped parsley, mix together until well mixed, sprinkle with more parsley.

Vegan White Chili (Instant Pot)

Recipe from Lori Rasmussen of My Quiet Kitchen 

Husband-Tested in Alice’s Kitchen
Yield: 6 servings

Who doesn't love chili on a cold day?  This one is not only vegan, but it's gluten-free and can be made without oil.  It's quite meaty and so tasty!  This is an Instant Pot recipe, but can be made on the stove top.  Soy curls have been a revelation to me.  I buy mine on Amazon, but you can also get them from Butler.

2 teaspoons olive oil, optional (Omit or sub water or broth for sautéing oil-free.)
2 medium onions, chopped
1 large green bell pepper, chopped
6 cloves garlic, minced
2 large jalapeños, stems and seeds removed, diced 
1 Tablespoon cumin
1 teaspoon chili powder
1 teaspoon mushroom powder blend, such as Trader Joe's umami seasoning (Substitute powdered dried mushroom + a pinch of salt)
½ teaspoon poultry seasoning
½ teaspoon oregano
4 cups vegetable broth
1 (4 oz) can diced green chiles
1 ⅓ cups TVP (textured vegetable protein) or 2 cups crumbled soy curls (Use your hands to break soy curls into smaller pieces.)
2 (15 oz) cans white beans, such as cannellini or great northern, rinsed and drained
2 cups corn kernels, thawed if using frozen (I used frozen roasted corn.)
1 teaspoon fine sea salt
Black pepper, to taste

¼ to ½ teaspoon liquid smoke, optional
½ cup coconut milk
1 Tablespoon nutritional yeast
1 teaspoon sea salt
2 teaspoons fresh lime juice

Optional Garnishes:
fresh lime juice; cilantro; diced avocado; pico de gallo

In a 6 quart or larger Instant Pot, add the oil, if using, to the insert and turn on the sauté function. Add the onion and cook for 5 minutes, stirring occasionally.
Add the bell pepper and garlic. Stirring frequently, cook for 1 to 2 minutes. Add the jalapenos, cumin, chili powder, mushroom powder, poultry seasoning, and oregano. Stir and cook for about 1 minute.
Add the vegetable broth, green chiles, TVP or soy curls, beans, corn, salt, and pepper. Stir to combine, then lock on the Instant Pot lid. Make sure the valve is set to sealing. Cook on high pressure for 4 minutes.
While the chili cooks, make the cashew milk. Combine water and cashews in a blender. Blend on high speed until smooth. Add nutritional yeast, if using, salt, and lime or vinegar. Blend again to combine.
When the Instant Pot beeps and the 4 minutes at high pressure are complete, carefully quick release the pressure, and remove the lid. Stir the cashew milk into the chili. Let rest for about 10 minutes, stirring occasionally. Taste and adjust seasonings adding lime juice, salt and pepper, and/or liquid smoke, if desired. The chili will thicken as it sits.  Leftover chili can be stored in an airtight container in the refrigerator for up to 5 days or frozen for up to 2 months.
Calories: 318 calories per serving

Stuffed Mushrooms (Vegan)

 

Recipe from From My Bowl

Husband-Tested in Alice's Kitchen

Makes 4 servings

These little bites were absolutely scrumptious.  Make them for your next gathering! (Use tamari or Bragg's Liquid Aminos instead of soy sauce to make these gluten free.)

Ingredients

12 medium cremini mushrooms, stems removed (about 12 ounces / 340g)

2 Tablespoons low-sodium tamari, divided

1/2 cup (55 g) raw walnuts

1/2 cup (75 g) pine nuts

1/2 small yellow onion, quartered

1 rib celery, cut in fourths

3–5 cloves of garlic

1 1/2 Tablespoons nutritional yeast

1 Tablespoon fresh rosemary (or 2 tsp dried)

2 teaspoons fresh thyme (or 1/2 tsp dried)

1/2 teaspoon smoked paprika

1/2 teaspoon ground sage

1/2 teaspoon black pepper, plus more to taste

1 Tablespoon vegan butter (optional; or sub oil or water)

1/4 cup (60 ml) dry red wine

Prep: Preheat the oven to 400F and set a 9×9″ baking dish aside.

Marinate the Mushrooms:  place the mushroom caps in a large glass bowl and drizzle 1 tablespoon of tamari over them; use a spatula to gently toss them in the mixture, until evenly coated. Set aside and let marinate while you prepare the filling, tossing occasionally.

Toast the Nuts: bring a medium pan to medium-high heat; Add the pine nuts and walnuts to the pan and toast for 5 minutes, stirring frequently to prevent burning. The nuts should be fragrant and slightly golden when finished; set aside.

Process the Filling: add the onion and celery to a food processor and process until they are very finely chopped, almost at a chunky paste. Remove from the food processor and set aside. Then, add the toasted nuts, garlic, nutritional yeast, rosemary, thyme, paprika, sage, and black pepper to the food processor. Pulse until the nuts are very finely chopped, almost resembling coarse breadcrumbs. Reserve 3 tablespoons of this mixture to top the mushrooms; place the rest in a separate bowl apart from the onions/celery.

Cook the Filling: heat the vegan butter (or oil or 3 tablespoons of water) in a nonstick pan over medium high heat. Once warm, add the onion and celery mixture. Sauté for 5 to 7 minutes, until the onion is translucent and slightly golden. Deglaze the pan with the remaining 1 tablespoon of tamari. Then, add the ground nut & spice mixture to the pan; cook for 1 minute, to allow the nuts and spices to toast. Add the red wine to the pan and stir well into the mixture; it should begin to stick together and form a thicker “paste.” Sauté for an additional 5 minutes, stirring occasionally. Season with salt and additional pepper to taste, if necessary.

Fill the Mushrooms: Place each mushroom cap into the baking dish with the hollow side (where the stem used to be) facing up. Fill each mushroom with approximately 1 tablespoon of the cooked filling, using your fingers to press it in firmly (though some will remain on top). Sprinkle the reserved nut & spice “breadcrumbs” over each mushroom.

Bake: Bake in the top rack of the oven for 27-29 minutes, until the mushrooms have fully cooked and the topping is golden brown. Remove from the oven and transfer to a serving tray; serve warm, or as desired. Leftovers will keep in the fridge for up to 3 days and are best served warm.

Notes:

Substitutions: walnuts and pine nuts can be replaced with another buttery nut, such as macadamia nuts, pecans, or brazil nuts. 

Red wine can be replaced with 2 teaspoons of red wine vinegar + 1/2 cup (60 ml) vegetable broth.

If you do not have a food processor, you can use a knife and finely chop each ingredient.

Southwestern Vegan “Egg” Cups

Recipe from https://frommybowl.com/

Husband-Tested in Alice’s Kitchen
Makes 12

These little muffins are perfect for a prep day because they actually taste better (to my mind) a day after they are made.  They are meant for breakfast, but I've been enjoying them for lunch.  They are packed with protein.  

1 1/2 cups (165 g) chickpea flour
1/2 cup (25 g) nutritional yeast
16 ounces (453 g) soft silken tofu
1/2 cup (120 ml) non-dairy milk
2 teaspoons chili powder
2 teaspoons ground cumin
1 teaspoon garlic powder
Freshly ground black pepper, to taste
1 1/2 teaspoons salt
1/2 teaspoon baking powder
1/2 yellow onion, finely diced
1/2 red bell pepper, finely diced
1 4-ounce (113 g) can diced green chiles
1/2–1 cup shredded vegan cheese (optional)

Prep: Preheat the oven to 350F. Grease or line a muffin pan and set aside.
Blend: Add the chickpea flour, nutritional yeast, tofu, milk, chili powder, cumin, garlic powder, black pepper, and salt to a high-speed blender. Blend on high for 45-60 seconds, until a smooth “batter forms”. Scrape the sides of the blender with a spatula as necessary.
Mix: Transfer the “egg” batter to a large bowl, then add in the onion, bell pepper, green chiles, and vegan cheese (if using). Fold the veggies into the batter until evenly combined.
Bake: Divide the batter evenly into the muffin tins, then bake in the middle rack of the oven for 37 to 40 minutes, or until the top of the muffins are puffy and slightly golden. Remove from the oven and set sit in the baking tray for 5 to 7 minutes, where the muffins will deflate. Then, transfer to a cooling rack and let cool completely.
Serve & Storage: the “egg” muffins can be enjoyed immediately, or store them in an airtight container in the refrigerator for up to 5 days. The texture of these is more similar to eggs once they sit in the fridge overnight! Leftovers can be enjoyed cold, or warmed up in the toaster oven or microwave.

These taste great drizzled with sriracha sauce.

Notes:
You can add extra veggies if you wish, however, if they are very water dense veggies such as mushrooms or spinach, cook them down first. Reviewers said that they added olives and sun dried tomatoes.
Southwestern Vegan Egg Cups will keep in fridge for up to 5 days.  You can freeze your leftovers for up to 2 months
Another reviewer said she had no muffin tin so she instead  a greased 9 inch glass pie plate for 50 minutes and it was perfect!
Another reviewer didn't have green chiles on hand and so she swapped them for salsa.

Nutritional Information: (2 muffins) 312 calories; 6.7 g fat; 1.1 g saturated fat; 0 mg cholesterol; 739 mg sodium; 44.8 g carbohydrates; 13.1 g fiber; 9.6 g sugars; 21.8 g protein; 8 mcg vitamin D (42%); 147 mg calcium; 7 mg iron (41%); 1013 mg potassium 

Layered Polenta Dish (Vegan)

 

Recipe from Alice's Kitchen

Makes 2 generous servings

Wednesdays are busy days for me.  After doing my morning household chores, I go for a long walk and then head home to eat a quick lunch, take a shower and drive one hour to rehearse with the fellas in the band I'm a member of.  After making music all afternoon, I drive the hour back home and make dinner.  So, dinner must be quick and easy because I'm usually bushed. Today, I wanted to serve up a starchy side besides the usual brown rice or quinoa, etc.  I found this polenta at Trader Joe's and decided I would make some sort of layered dinner.  As usual, I keep some sort of sauce in the fridge that I've made on my food prep day.  I also usually have salsa or pico de gallo in the fridge.  Of course, there are always beans and greens around.  This meal got a big thumbs up from the hubster.  I loved it too.  I'm thinking the other half of the tube of polenta will make a nice Italian style meal with layers of garlicky white beans, greens and marinara sauce.  

2 large handfuls of your favorite greens

2 Tablespoons 1-Minute Sauce (optional)

1/2 tube of Trader Joe's Polenta, sliced

1 can pinto or kidney beans, rinsed and drained and mashed with a fork

Vegetable broth for "frying"

1/2 onion, minced

1 clove garlic, minced

1 teaspoon onion powder

1/2 teaspoon garlic powder

1 teaspoon chili powder

1/2 teaspoon cumin powder

1/4 teaspoon red pepper flakes

Sea salt, to taste

Freshly ground pepper, to taste

1 cup pico de gallo or salsa

1/4 cup crumbled vegan feta

1/2 avocado

Place the sliced polenta in a single layer in the air fryer.  Sprinkle with salt and pepper, if desired. Set the air fryer to 350F and air fry for 10 minutes.  When the timer is up, flip the polenta over and add another 10 minutes.  

Meanwhile, heat a non-stick skillet to medium-high.  When it is hot, add a splash of the broth.  Add the onions and garlic.  Sprinkle with the spices.  Stir for about 1 minute or until the onions are softened.  Add the mashed beans.  Add more broth, about 1/4 cup.  Turn down the heat to medium.  Stir the bean mixture and allow to cook for a few minutes, adding more broth to keep the beans from sticking.  Turn off the heat and set aside.

While the beans are cooking, place the greens on the dinner plates.  Drizzle the one-Minute Sauce over the greens, if using.  Top the greens with the polenta slices.  Top the polenta slices with the "refried" beans.  Add the the pico de gallo or salsa.  Sprinkle with the feta.  Peel and slice the avocado and place the avocado slices on the side.  Serve it up.

Instant Pot Frijoles (Vegan)

Recipe from The Vegan Instant Pot by Nisha Vora

Husband-Tested in Alice's Kitchen

Makes about 7 cups

These are very good, perfect for meal prep. There's only a 15 minute quick soak of the dried beans.  This short soak will result in more evenly cooked beans with few split skins. They can be eaten in a nourish bowl along with brown rice, your favorite veggies, greens and 1-Minute Sauce for a delicious healthful dinner or serve the Frijoles in tacos or burritos.  The beans can be frozen for later.  

1 pound dried pinto beans (about 2 1/2 cups)

1 Tablespoon olive oil* (I used about 1/4 cup veggie broth instead for sautéing.)

1 medium yellow onion, diced

1 red bell pepper, diced

2 teaspoons kosher salt, plus more to taste

Freshly ground black pepper

1-2 jalapeño peppers, diced

4 cloves garlic, minced

4 cups low-sodium vegetable broth

1 Tablespoon chili powder

2 teaspoons ground cumin

1 1/2 teaspoons dried oregano

1 1/2 teaspoons smoked paprika

1/4-1/2 teaspoon cayenne pepper (optional)

2 bay leaves

1 (14.5 ounce) can crushed fire-roasted tomatoes

1/2 cup fresh cilantro (optional)

Place the dried beans in a large bowl and cover with a generous amount of cold water.  Soak for 15 minutes.  Drain the beans in a colander and rinse with fresh water.

Select the Sauté setting on the Instant Pot.  When the pot has preheated, add the olive oil (or 2 Tablespoons veggie broth)  and sauté the onions and bell pepper.  Season with a bit of salt and pepper and cook for 4-5 minutes.  Add a bit more veggie broth (if using) to prevent the vegetables from sticking.  Add the jalapeños and garlic and cook for 1 minute, stirring frequently to prevent burning.  Select the Cancel setting.  

Add the soaked and drained pinto beans, vegetable broth, chili powder, cumin, oregano, smoked paprika, cayenne, bay leaves, 2 teaspoons salt and black pepper to taste.  Stir well to combine.  

Top the mixture with the crushed tomatoes but do not stir, but allow the tomatoes to sit on top.  (This prevents the tomatoes from blocking the Instant Pot's heat sensor and burning.) 

Secure the lid and set the Instant Pot pressure release to Sealing. Select the Bean/Chili  setting at High pressure and set the cook time to 50 minutes. 

Once the 50-minute timer has completed and beeps, allow a Natural Pressure Release. 

Open the pot, stir the beans, and discard the bay leaves.  Add the cilantro, if using, and taste for seasoning, adding more salt as needed.  

Nutritional Information: (1/2 cup serving) 132 calories; 0.7 g fat (0.1 g sat. fat); 0 mg cholesterol; 389 mg sodium; 23.7 carbohydrates; 5.9 g fiber; 2 g sugars; 7.9 g protein; 49 mg calcium; 2 mg iron; 512 mg potassium

Farro Salad with Beets & Carrots (vegan)

Recipe adapted from http://www.thefullhelping.com

Husband-Tested and Adapted in Alice’s Kitchen

Make 6 generous servings

What a gloriously beautiful salad this turned out to be!  Every week or so, I like to roast a bunch of fresh beets and then chop or slice them up to toss into salads throughout the week.  I would suggest you do the same for this salad because roasting beets, though very easy to do, is time consuming, even though it’s mostly hands-off time.  If farro isn’t available, you could certainly substitute another grain such as brown rice, whole-wheat couscous, or quinoa.  I’ve come to love farro more than any other grain and so I make it often.  The original recipe called for steaming the vegetables, but I prefer roasting root vegetables because they somehow seem richer tasting.  It also included directions for making farro on top of the stove instead of with a rice cooker.  (I really believe that we’ve come to eat more healthful grains because of the rice cooker because it’s so dang easy.) All of the components of this salad can be made in advance and then tossed together come supper time.  This salad is nice enough to serve at a party.

4 large carrots, peeled, cut into small sticks

1 small yellow onion, peeled, cut into chunks

Olive oil

Kosher salt, to taste

Freshly ground pepper, to taste

1 Tablespoon fresh lemon juice

2 teaspoons Dijon mustard

3 Tablespoons olive oil

1 clove garlic, minced

3 medium beets, roasted*, peeled, cut into small cubes

2 cups (approx.) cooked farro**

Preheat the oven to 425F.  Place the carrots and onions on a rimmed baking sheet.  Drizzle with a bit of olive oil and sprinkle with kosher salt and freshly ground pepper.  Toss until lightly coated.  Roast in the oven for 20-25 minutes or until fork tender and a little charred.  Place the lemon juice, mustard, 3 Tablespoons olive oil, minced garlic, salt and pepper to taste in a jar with a lid.  Shake the jar vigorously until well blended.  In a large bowl, toss the roasted carrots, onions, beets, cooked farro and the vinaigrette together until well combined.  Place the salad on a large platter before serving.

*How to Roast Beets:

1 bunch beets, trimmed and scrubbed

2-3 fresh thyme or rosemary sprigs or 2 fresh bay leaves (optional)

½ teaspoon Kosher salt

Olive oil

To roast the beets, preheat the oven to 400.  Place a piece of foil on a baking sheet.  Place a piece of parchment paper on top of that.  Put the beets, herbs, Kosher salt, and a drizzle of oil in the center.  Toss the beets to coat.  Fold the foil/parchment in a loose-fitting but tightly sealed packet around the beets.  Roast the packet on the baking sheet until the beets are tender, about 1 hour and 15 minutes.  (This may take longer depending on the size of your beets.) Let the beets cool completely in the foil/parchment.  When cool, use a paring knife to peel and slice he beets into wedges (Beets can be roasted up to 2 days ahead and refrigerated.) 

**How to Cook Farro in a Rice Cooker

1 cup farro

1½ cups water or vegetable broth

1 Tablespoon olive oil

Pinch of sea salt

Place the farro in a dry skillet over medium-high heat.  Toast, stirring constantly, until the grains pop and deepen in color, about 4 minutes. Place the toasted farro and the water (or broth) in the rice cooker bowl.  (You’ll hear it sizzle.) Let the farro soak in the machine for 1 hour.  Add the oil and salt; swirl to combine.  Close the cover and set for the Regular/Brown Rice cycle.  When the machine switches to the Keep Warm cycle, let the farro steam for 1- minutes. Fluff with a wooden spoon or plastic rice paddle.  This farro will hold on Keep Warm for up to 1 hour.  Serve hot. (If you have left over, store it in the fridge and then reheat in the microwave.)

Instant Pot "Baked" Beans (vegan)

Instant Pot "Baked" Beans served with Garlic Toast* and a simple salad/slaw

Recipe from The Vegan Instant Pot Cookbook by Nisha Vora

Husband-Tested in Alice’s Kitchen

Serves 10-12

No need to use bacon or an oven to make these absolutely scrumptious baked beans.  Take this dish to a pot luck and amaze your friends and family.

1 lb. dried navy beans or great northern beans, rinsed and drained

8 cups water, for soaking

1½ Tablespoons plus 1½ teaspoons kosher salt, plus more to taste, divided

2 cups low-sodium vegetable broth

3 Tablespoons brown sugar, coconut sugar or date sugar (I will use 1-2 T next time.)

¼ cup blackstrap molasses

1 teaspoon smoked paprika

1 Tablespoon Dijon mustard

1 Tablespoon olive oil

1 large yellow onion, finely chopped

4 cloves garlic, minced

3 bay leaves

Freshly ground black pepper, to taste

½ cup tomato sauce

3 Tablespoons vegan Worcestershire sauce

2 Tablespoons tomato paste

1 Tablespoon balsamic vinegar

In a large bowl, combine the beans, 8 cups water and 1½ Tablespoons of the salt.  Stir until the salt is dissolved.  Soak for at least 10 hours and up to 12 hours.  (Soaking the beans in plenty of salted water is key to softening their skins.  Soaking will also aid in digestion and will take less time to cook the beans.)  Drain and rinse the beans.

Stir together in a large measuring cup the vegetable broth, brown sugar, molasses, smoked paprika, and mustard.  Set aside.

Select the Sauté setting on the Instant Pot and let the pot heat up for a few minutes before adding the olive oil.  Once the oil is hot, add the onion. Cook until the onion is browned, 4-6 minutes.  Add the garlic and cook until it starts to turn golden, about 1 minute.

Pour ½ cup of the broth-molasses mixture into the pot.  Use a wooden spoon to scrape up any browned on the bottom of the pot.  Cook 2-3 minutes to slightly thicken the mixture.

Add the soaked beans, bay leaves, black pepper to taste, the remaining broth-molasses mixture. Stir to combine and select the Cancel setting.

Secure the lid and set to Sealing. Select High Pressure and set the cook time to 35 minutes. 

Once the 35 minute timer has completed and beeps, allow a Natural Pressure Release.

Open the pot and check to see if the beans are tender.  (If they are still a bit firm, secure the lid and cook the beans at high pressure for another 5-10 minutes and allow the pressure to release naturally for 10 minutes.) 

Discard the bay leaves. Once the beans are cooked to your liking, select the Sauté setting and add the tomato sauce, Worcestershire sauce, tomato paste and vinegar.  Simmer the beans uncovered, stirring frequently, until the sauce is thick and gooey, 5-10 minutes.  (The beans will also thicken while resting.) Taste the beans and adjust the seasonings to your liking, adding more salt, molasses or vinegar as desired.

To serve: These delicious beans can be served at a pot luck as a side dish.  They can also be served on Garlic Toast!  Slice good quality crusty bread into thick slices.  Place the slices on a cookie sheet and drizzle with a bit of olive oil.  Broil until toasty.  Rub the toasty side with a clove of fresh garlic.  Sprinkle with kosher salt and freshly ground pepper.  Flip the slices and repeat. Sprinkle with some fresh chopped parsley, if desired. Spoon the beans over the toast and serve alongside a slaw for a great lunch or casual dinner.

Mushroom Walnut Lentil Meatloaf (Vegan)

Recipe from A Virtual Vegan.com

Husband-Tested in Alice’s Kitchen

Makes about 6-8 slice servings

I’d decided to test some vegan and vegetarian meatloaf recipes and began with this one.  If you have cooked lentils around, then this comes together very quickly. Prepare a loaf or two on the weekend and you’ll have some mighty fine dinners/lunches ready to go.  I was pleased with how “meaty” this one turned out to be.  We really enjoyed this loaf with the gravy, but I have to say that I was delighted with how delicious it was sliced and eaten as a sandwich the next day.  Whether you are vegetarian, vegan or not, this recipe is a keeper.

1 small onion, peeled, chopped (about the size of a golf ball)

2 large cloves, peeled chopped

3 cups mushrooms, measured after chopping

½ cup walnuts pieces or sunflower seeds (to make this nut free)

1 cup cooked red lentils*

1 cup cooked green lentils* (I used French green lentils.)

¼ cup ground flax seeds (flax meal)

1 cup bread crumbs (from stale bread or you can use panko crumbs or gluten-free breadcrumbs)

1 cup oat flour or rice, spelt or whole-wheat flour

1 Tablespoon tamari or coconut aminos or soy sauce

1 teaspoon kosher salt

1 teaspoon freshly ground pepper

2 teaspoons dried thyme

Water (up to ½ cup) You may not need any water at all.

Prepare an 8½” X 4½” X 2¾” loaf pan (or use a loaf pan about that size) by lining it with a piece of parchment paper leaving an overhang for a “handle” to make removing the loaf from the pan easier.  I sprayed the parchment paper with a bit of oil, but that is optional. Set aside. Preheat the oven to 370F. Place the onions, garlic and mushrooms in a food processor and pulse until they are finely chopped.  Put them in a large bowl and then add all the other ingredients, except the water.  Mix with your impeccably clean hands.  It needs to stick together when you squeeze it with your hands.  If it does, then don’t add any water.  If it’s still a little crumby, add water a tablespoon at a time just until it starts coming together.  You don’t want the mixture soggy.  Spoon the mixture into the prepared loaf pan.  Pack down really tightly.  Bake for 50-60 minutes.  Keep an eye on it towards the end of the cooking time.  You want it to go a bit crusty and brown on top but not too dark. Remove from the oven and leave it to cool in the pan for at least 15 minutes.  Then remove and slice.  While it is cooling, make the gravy.

Gravy

2 medium onions, chopped

1 or 2 fresh mushrooms (optional)

1 Tablespoon nutritional yeast

2 Tablespoons tamari or soy sauce

1 Tablespoon cornstarch or arrowroot or all-purpose flour

2 cups mushroom broth**

Sauté the onions (and mushrooms, if using) slowly over a low heat until a deep golden brown.  Transfer to a blender with the rest of the gravy ingredients and blend until very smooth.  Pour into a saucepan (with a lip, if you have one) and stir over medium heat until thickened and piping hot.  If you prefer your gravy a little thinner, just add some boiling water from a kettle and stir well until you have the consistency you like. 

**Be sure to cook the lentils until they are just tender and not mushy or your meatloaf will end up on the mushy side.

**I made mushroom broth by adding boiling water to a few dried mushrooms and 1 teaspoon Better-Than-Bouillon Mushroom Base.  I set it aside for about 5 minutes before using it to make the gravy.

Serving Notes:  Next time I make this, I will made two loaves and freeze for another time. The meatloaf can be made in advance and stored in the fridge a few days before baking.  Leftovers can be reheated as well.  We really liked the meatloaf with the gravy, but my favorite way to have this was to heat the slices and serve it topped with mustard and slaw on a whole-wheat tortilla….oh, mama!!