Authentic Vegan Black Eyed Peas (Vegan; Oil-Free and Instant Pot Option)

Here we have Authentic Vegan Black-Eyed Peas; Lemon Rice;
Steamed Beet Greens; No-Knead Multigrain Whole Wheat Bread

Makes 6 servings

Recipe from Sweet Potato Soul 
Husband-Tested in Alice’s Kitchen

I tried this recipe for our New Year's Day dinner, but these turned out so well that I will definitely make them throughout the year.  Because I only had ½ pound of dried black-eyed peas in the cupboard, I actually halved this recipe and used the Instant Pot Mini. The black-eyed peas turned out perfectly.  The recipe below is the original recipe, using 1 pound of beans.  If you decide not to halve the recipe and you wish to use the Instant Pot, be sure to use a 6 quart Instant Pot.

1/4 cup oil** (I made this without oil.  I just added a bit of water to the hot pot and sauteed the veggies.)
1 medium yellow onion diced
1 large red bell pepper diced
1 jalapeño pepper seeded and diced (optional)
1 cup diced celery
3 garlic cloves minced
1 pound dried black eyed peas sorted, rinsed, and soaked for 8 hours
6 cups veggie broth OR 6 cups water plus 6 teaspoons of vegetable bouillon paste, OR 6 cups water plus 2 veggie bouillon cubes
1 large bay leaf
1 tsp dried thyme and/or oregano optional
2 tsp smoked paprika
1 tbsp liquid smoke
1 tbsp soy sauce (Use tamari to make this gluten-free.)
1 tsp freshly ground black pepper
1/2 tsp cayenne pepper

Instant Pot Instructions

Set the Instant Pot to sauté on medium heat and add the oil. (I used water to sauté the veggies.) When the oil is hot, add the onion, bell pepper, jalapeño, celery, and garlic and sauté until the onion is translucent, about 3 minutes.  Add the soaked black-eyed peas, only enough veggie broth to cover the beans about 1 centimeter, and bay leaf.  Place the lid on the Instant Pot and lock in place.  Cancel the sauté and set the Instant Pot to pressure cook on high for 10 minutes. If you are using un-soaked beans (which is acceptable using the Instant Pot) pressure cook for 35 minutes.  Let the Instant Pot natural pressure release for 5 minutes, then vent fully and turn off the machine.  Carefully remove the top of the pot and stir in the smoked paprika, liquid smoke, soy sauce, pepper, and cayenne.  Remove from the heat and let the beans cool a bit before serving with collard greens and rice or cornbread.

Stovetop Instructions

In a large Dutch oven, heat the oil over medium-high heat.  Add the onion, bell pepper, jalapeño, celery, and garlic and sauté until the onion is translucent, about 3 minutes.  Add the black-eyed peas, veggie broth, and bay leaf.  Cover and bring to a light boil. Reduce the heat to medium-low and simmer for about 40 minutes, or until the beans are tender and the broth has thickened.

Stir in the smoked paprika, liquid smoke, soy sauce, pepper, and cayenne.  Remove from the heat and let the beans cool a bit.  Serve with collard greens and rice or cornbread.

NOTES:  These vegan black eyed peas make the best leftovers! They’re even tastier and creamier on day 2 and 3. They should keep fresh in the refrigerator for up to 5 days. Reheat your beans in a pot on the stove, or in the microwave.  Black-eyed peas freeze well. Store them in a freezer safe container for up to 3 months.

Nutritional Info:  (1 of 6 servings) 250 calories; 1.6 g fat; 0 mg cholesterol; 960 mg sodium (using vegetable broth); 53.8 g carbohydrates; 22.4 g fiber; 5.5 g sugars; 24.6 g protein; 7 mg Iron (37% daily allowance for Iron)

Oyster Mushroom Bacon (vegan)

Recipe from Nikki Vegan

Serves 2 

I've learned so much about eating meatless, vegan and/or plant based meals from YouTube videos.  One of my favorite channels is Nikki Vegan.  She prepared this "bacon" using oyster mushrooms that looked so dang good, I just had to try it.  I was lucky to find some locally produced oyster mushrooms at the farmers market this past weekend and so I was all set.  This is delish and definitely a keeper of a recipe.  Now that I know how to make this bacon, I'm looking forward to tomato season!

1 heaping teaspoon white miso paste

1 Tablespoon tomato sauce or puree

1 teaspoon smoked paprika

1-2 cloves fresh garlic, minced

1 teaspoon oil (olive oil, canola oil, or avocado oil)

1 teaspoon liquid smoke

1 teaspoon soy sauce

1 teaspoon maple syrup

Kosher or sea salt, to taste

Freshly ground black pepper, to taste

Olive oil or avocado oil or canola oil (for brushing griddle)

2-3 large oyster mushrooms, torn into pieces

Mix the marinade ingredients until well combined.  Heat a griddle or skillet to medium-high.  Add the mushrooms.  Use another small skillet or a grill press to press down the mushrooms.  Leave them be for a few minutes or until they are browned with grill marks on the bottom.  Remove the grill press.  Flip the mushrooms over.  Brush some of the marinade onto the mushrooms.  Leaves the mushrooms be for a couple of minutes or until the bottoms are browned.  Flip them over once again and brush the tops with the marinade.  Continue to cook a bit longer to allow the mushrooms to caramelize with a bit of charring. Serve.

These taste terrific as a topping to Mashed Avocado & Pea Toast.  

Toast up some whole grain bread.  While the bread is toasting, mash 1 avocado with about 1/2 cup peas.  (I use thawed frozen peas.) Add a sprinkling of nutritional yeast, rice vinegar (and/or tamari) and salt and pepper.  Spread it over the toast.  Add the Oyster Mushroom Bacon on top.

Here's an updated photo of the scrumptious
Oyster Mushroom Bacon sandwich.

Cilantro-Lime Cashew Cream (Vegan)

Recipe from Rainbow Plant Life

Husband-Tested in Alice’s Kitchen

Makes about 2 cups

I love this sauce!  And, there are at least four more sauces using soaked cashews on the website where I got the recipe. Serve this as a dip for quesadillas, or spoon into burritos, dollop on top of tacos or on top of a Buddha bowl.  Use as a spread for wraps or as a spread for sandwiches in lieu of mayonnaise.  As you can see, I drizzled it over this salad plate.

1 cup raw cashews, soaked* in cool water for 8 hours

½ cup water (or more)

2 cloves garlic, roughly chopped

½ teaspoon Kosher or sea salt

Freshly ground black pepper, to taste

2 Tablespoons nutritional yeast

¾ - 1 cup fresh cilantro leaves

2-3 Tablespoons fresh lime juice

1-2 chopped jalapeno peppers**

¼ teaspoon smoked paprika

½ teaspoon ground cumin

Drain and rinse the soaked cashews.  Add the cashews and the remaining ingredients to a high speed blender.  Blend for 2 minutes.  (If you don’t have a high speed blender, you can use a food processor and process for 4 minutes.)

Taste the sauce and adjust*** any seasonings to your liking. 

Store in the fridge in an airtight container or glass jar with a lid for up to 1 week.

*Soaking the cashews will make them soft and easy to turn into a smooth sauce.  If you are in a hurry, you can cover the cashews with boiling water and allow them to soak for 1 hour.

**If you like things hot and spicy, leave the seeds and membranes in the peppers when you add them to the blender.  If you prefer a milder sauce, use only one pepper and remove the seeds and membranes.

***To make it spicier, add another jalapeno.  To make it saltier, add more salt. For a more cheesy/umami flavor, use more nutritional yeast.  To add more acidity, add more lime juice.

Cashew-Crusted Cauliflower “Steak” (Vegan)

Recipe from Minimalist Baker

Husband-Tested in Alice’s Kitchen

Serves 4

When my husband tasted this meal, he exclaimed, “Well, that surprised me!  This is a really good dinner.”  It’s nice to know that after over 40 years of marriage I still have some tricks up my sleeve.  I totally agree with him.  This was surprisingly fantastic!  I will say that it doesn’t taste like steak in the least, so don’t expect it.  What you will find is that the cashew crust (and the little Date-Lemon Relish) turns the humble cauliflower into a filling and satisfying meal!  This isn’t something to make during a busy work night because it requires several steps.  But you could actually do some of the steps in advance.  This meal is good enough for company, so enjoy it on the weekend with steamed peas or asparagus.

Cauliflower:

1 large head cauliflower OR 2 small heads

Water

Sea Salt, to taste

Almond Buttermilk: (Can be made in advance.)

1 cup unsweetened plain almond milk (or cashew milk)

1 Tablespoon fresh lemon juice

Coating: (Can be made in advance.)

1½ cups raw cashews

1 teaspoon sea salt

¼ teaspoon cayenne pepper

¾ teaspoon garlic powder

1 ½ teaspoons curry powder

1 ½ teaspoons smoked paprika

3 Tablespoons cornstarch OR arrowroot

1-2 Tablespoons avocado oil OR olive oil

For Serving:

Date-Lemon Relish (recipe follows) (Can be made in advance.) OR Hummus or Baba Ghanouj or other favorite dip

Preheat the oven to 425F.  Line a large baking sheet with parchment paper.  If you have an oven-safe cooling rack, place it over the parchment paper to help the cauliflower crisp up more.  (This is optional, but it made clean up easier and really seemed to keep the cauliflower crispy.)

Prepare the vegan buttermilk by whisking the nut milk and lemon juice in a shallow dish (A pie plate is perfect for this.) Set aside.

Prepare the cashew coating by adding the cashews, salt, cayenne pepper, garlic powder, curry powder, paprika, and cornstarch to a food processor.  Pulse until a semi-fine meal is achieved.  A little texture is okay, but you want it to be pretty fine so it can coat the cauliflower.  Transfer the coating to a shallow dish. (A pie plate is perfect for this.) Set aside.

Cut the cauliflower into “steaks.”  Trim the leaves and stem, being careful not to remove it because it will be what holds the steaks together.  Don’t worry if some of the florets fall away.  Just keep those to steam and bake along with the steaks. They are just as tasty.

Add 1 inch water and a steamer basket to a large pot.  Bring to a low boil.  Once it’s simmering, add the cauliflower steaks and pieces, cover, and steam for 4 minutes to partially cook.  Carefully remove the cauliflower steaks and pieces and set aside on a clean towel.

Dip the slightly steamed cauliflower steaks and pieces in the vegan buttermilk, ensuring both sides are equally coated.  Set onto a plate and sprinkle with salt, to taste.

Next, dredge the cauliflower in the cashew coating until thoroughly coated, using a spoon or your clean hands to add more coating to any bare spots.  Transfer the steaks and pieces to the prepared pan.  Drizzle or spray with a little oil to help them crisp up.

Bake for 25-35 minutes or until the steaks are easily pierced with a knife and the exterior appears golden brown and crispy.  Remove from the oven.  Serve with either hummus, baba ghanouj or the Date-Lemon Relish.

Date-Lemon Relish:  Mix 3 pitted, chopped medjool dates, 2 Tablespoons freshly squeezed lemon juice, and 1 Tablespoon finely minced red onion or shallot in a small dish and stir.

Nutritional Info:  (1 of 4 servings) 386 calories; 26 grams fat (4.4 g saturated); 697 mg sodium; 31.8 grams carbohydrates; 6.5 grams fiber; 7 grams sugars; 13.4 grams protein

Curried Chicken with Cauliflower, Apricots and Olives

Serves 4 to 6

Recipe Sheet Pan Suppers

Husband-Tested in Alice’s Kitchen

This dinner is fun to make because it’s done on a sheet pan.  We loved the taste of the sweet fruity apricots and the briny olives along with the roasty chicken.  We thought it tasted even better the next day for a leftovers lunch.

6-8 boneless, skinless chicken thighs (about 2 lbs. total)

4 Tablespoons olive oil, divided

4 teaspoons curry powder, divided

¼ teaspoon cayenne pepper

1 teaspoon smoked paprika, divided

½ teaspoon cinnamon

1 Tablespoon apple cider vinegar

1 teaspoon Kosher salt, divided

1 head cauliflower, cut into bite-sized pieces

¾ cup chopped dried apricots, soaked in hot water for 5 minutes and drained

1 cup pitted green olives, halved

Here's what the dish looks like just before popping it in the oven.

Combine the chicken thighs with 2 Tablespoons olive oil, 2 teaspoons curry powder, the cayenne, ½ teaspoon of the paprika, the cinnamon, vinegar and ½ teaspoon of the salt in a large bowl.  Cover and leave in the fridge for at least 45 minutes or overnight.  When you are ready to cook, preheat the oven to 425F.  Line a sheet pan with parchment paper.  Place the cauliflower on the sheet pan.  Add the remaining 2 Tablespoons olive oil, 2 teaspoons curry powder, ½ teaspoon paprika and ½ teaspoon salt.  Scatter the apricots and olives over the cauliflower.  Toss to combine.  Spread into a single layer.  Remove the chicken from the marinade and place them atop the cauliflower, spacing them evenly apart.  (See photo)  Discard the remaining marinade.  Roast, rotating the pan halfway through the cooking time, until the cauliflower is slightly charred and the chicken is cooked through (165F), about 45 minutes.  Serve over brown rice or whole-wheat noodles.

Tempeh “Bacon”

Tempeh Bacon served with a scrambled egg drizzled with hot sauce,
Ezekiel English Muffin spread with Oasis Baba Ghannouj, and
banana and kiwi with a dollop of yogurt and sprinkled with granola.

Makes about 10 slices

Recipe by Gena Hamashaw via Food52.com

Husband-Tested in Alice’s Kitchen

Tempeh is made from cooked and slightly fermented soybeans.  Tempeh is also very high in protein and calcium.  It’s naturally cholesterol free. We are cutting back on our meat consumption and have been experimenting with vegetarian options for over a year now.  We really like this “bacon” although we thought “bacon” was a not quite the right word for it.  It tastes delicious, but other than its shape, it’s nothing like bacon.  Serve this with some scrambled eggs, a bit of toast and some fruit and yogurt for a very satisfying breakfast.  I think will try this Tempeh Bacon next in a wrap and then in BLT’s this summer.  Click here to find another Husband-Tested Recipe for tempeh. 

¼ cup low sodium tamari or soy sauce

2 Tablespoons olive oil

2 Tablespoons apple cider vinegar

2 Tablespoons maple syrup

1 teaspoon smoked paprika

½ teaspoon chili powder

One 8 oz. package of tempeh, sliced thinly lengthwise into strips

Whisk together all the ingredients except for the tempeh.  Pour the marinade into a shallow dish and add the tempeh to it.  Allow the tempeh to marinate for several hours.  (I marinated the tempeh overnight in the fridge.) Preheat the oven to 375 F.  Arrange the tempeh on a baking sheet.  (I lined the baking sheet with some parchment paper.)   Bake for 25 minutes, carefully flipping the tempeh halfway through or until the tempeh is browned.

Photo shows tempeh marinating.   

  Photo shows tempeh before baking.