meatless meals Archives - Plant Based, Family Friendly Meal Planning by Stephanie Dreyer, Los Angeles

September 19, 2017
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This bean soup is one of my favorites and it pairs nicely with a light salad.  It is hearty, healthy, and packed full of protein with its wonderful medley of beans.  I use cannellini, kidney, black-eyed peas, black, garbanzo, lentils, and pinto in my mix. I like to top mine with a few fresh baby spinach leaves. They wilt deliciously into the hot soup. Enjoy!

Easy Bean Soup
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Bean Soup

Ingredients

  • 2 cups of dried beans, any mix you like (soaked overnight and rinsed)
  • 64 oz vegetable broth
  • 1 cup onion, chopped
  • 1 cup celery, chopped
  • 1 cup carrot, chopped
  • 1 tsp dried basil
  • 1 clove garlic, crushed
  • 2 Tbsp olive oil
  • 1 bay leaf
  • 1/2 tsp Italian seasoning
  • 1 can chopped canned tomatoes (drained)
  • Handful fresh spinach, optional
  • salt and pepper to taste

Instructions

  1. Heat olive oil in a stock pot and saute onion, celery, carrot, basil and garlic until soft.
  2. Pour vegetable broth into pot, followed by the beans.
  3. Combine mixture and add remaining ingredients.
  4. Simmer covered for about 1 hour to desired tenderness. Add broth if liquid dissipates. Remove bay leaf.
  5. Salt and pepper to desired taste. Ladle into bowls and top with spinach leaves.

Easy Bean Soup

 

 

 

 

 

 

 

 

 

 

 


September 19, 2017
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I love my slow cooker.  It makes cooking so easy – just pour all the ingredients into the pot in the morning and have a home cooked meal in the evening without any work or fuss.  I like to break out my crock pot on those days when I have back-to-back commitments all day, and am running my kids to and from activities.  This chili is a favorite in my slow cooker. Almost all of the ingredients are from my favorite grocery store, Trader Joe’s, and spiced spiced up with some of my favorites Penzey’s Spices seasonings.

 

Slow Cooker Vegan Chili
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Slow Cooker Vegan Chili

Ingredients

  • 1 can kidney beans , drained and rinsed
  • 1 can black beans , drained and rinsed
  • 1 cup quinoa , rinsed
  • 1 14.5 ounce can crushed tomatoes
  • 1 14.5 ounce can crushed tomatoes with green chiles (Trader Joe’s)
  • 1 jar , roasted garlic Chipotle salsa (Trader Joe’s)
  • 1 15 oz package fire roasted frozen corn
  • 4 cups vegetable broth
  • 1 teaspoon garlic powder
  • 2 tablespoons Adobo seasoning (Penzey’s Spices)
  • 1 teaspoon Chili 9000 seasoning (Penzey’s Spices)

Instructions

  1. Combine all ingredients in the slow cooker. Cook on low heat for 8 hours.
  2. Top with vegan sour cream, cream cheese (I love Go Veggie!) or cheese shreds. Serve over polenta slices (optional).

Slow Cooker Vegan Chili

 

 

 

 

 

 

 

 

 

 


September 19, 2017
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Although our winter has been fleeting here in sunny Southern California, we have had a few cooler days here recently.  I always crave a warm cup of soup during those times and was inspired to reinvent an old non-vegan favorite. This Lentil Tomato soup is loaded with sweet tomatoes. The cumin and thyme flavors give it something a little extra special. Surprisingly, my husband who is not typically a tomato fan, loves this soup.  I always make an extra batch and freeze for later whenever I make it.

Lentil Tomato Soup
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Lentil Tomato Soup

Ingredients

  • 1 cup brown lentils
  • 2 yellow onions , chopped
  • 2 cloves garlic , minced
  • 1 tablespoon salt
  • 3/4 teaspoon black pepper
  • 1 tablespoon fresh thyme leaves
  • 1/2 teaspoon ground cumin
  • 4 celery stalks , diced
  • 3 carrots , diced
  • 1 1/2 quarts vegetable stock
  • 2 14 oz cans diced tomatoes , 1 drained
  • 1/4 cup tomato paste
  • 2 tablespoons red wine
  • 2 tablespoons olive oil

Instructions

  1. In a large bowl, cover the lentils with boiling water and allow to sit for 15 minutes. Drain.
  2. In a large stockpot, heat the oil and saute the onions and garlic. Stir in the salt, pepper, thyme and cumin.
  3. Add the carrots and celery and saute 10-15 minutes until vegetables are tender.
  4. Add the vegetable stock, tomatoes, and juice from 1 can, along with the tomato paste and lentils. Cover and bring to a boil. Reduce the heat and simmer uncovered for 45 minutes until the lentils are cooked through.
  5. Check the seasonings. Add the red wine and serve hot, topped with avocado (optional).

 

 

 

 

 

 

 

 

 


July 12, 2017
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We love stuffed potatoes in our house. Just stuff them with whatever protein, green, and sauce you want and it’s a meal! I like to swap out Russets with sweet potatoes for added nutrition. I was inspired to make these BBQ stuffed spuds by a bag of Beanfields Snacks BBQ chips I had in the pantry. It got me thinking about all of my favorite things at family BBQs – baked beans, grilled corn…and this recipe was born!

I grilled the corn, but you could also use canned or frozen fire roasted. I love kale, but spinach would also be tasty. Make sure you serve with extra chips for scooping out your potato – added mealtime fun! I turned to my favorite spice company, Penzey’s Spices, to create a homemade dairy-free ranch dressing with their Peppercorn dressing blend, but you could simplify things by using your favorite store bought ranch (Hampton’s Creek makes a great one).

 

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BBQ Stuffed Sweet Potatoes

Ingredients

  • 4 sweet potatoes
  • 3 kale leaves chopped
  • 1/2 cup grilled corn
  • 1 15 ounce can baked beans
  • 1 clove garlic minced
  • 1 pinch sea salt
  • 1 tablespoon olive oil
  • 1/2 bag Beanfields Snacks BBQ chips
  • 1/4 cup dairy-free ranch dressing

Instructions

  1. Heat the olive oil in a skillet and add the garlic. When it is fragrant, stir in the kale and cook 5 minutes.

  2. Add in the corn, baked beans and salt. Stir to combine. Simmer for 10 minutes.

  3. Meanwhile, wash and pierce 4 sweet potatoes with a fork all over. Cook in the microwave about 8-10 minutes.

  4. Slice the sweet potatoes in half. Mash the inside. 

  5. Spoon about 1 cup of the filling into each sweet potato. Top each potato with 3 chips broken into pieces. Drizzle with ranch dressing and serve with more chips on the side.


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