Chickpea Chicken Nuggets

  • 1 15 oz can of chickpeas drained and rinsed
  • 1/2 cup oat flour
  • aquafaba save the chickpea liquid from the can
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 3/4 tsp salt
  • sprinkle of smoked paprika
  • 1 cup Panko breadcrumbs
  • Drain chickpeas with a bowl under it to save the chickpea liquid or “aquafaba”. Add chickpeas into the food processor with spices.
  • Pulse the chickpeas and spices together then add in the oat flour and 2 tbsp of chickpea liquid. Pulse until combined. Do not over blender – it should have texture.
  • Form the mixture into nugget shapes, dipping each one in the chickpea liquid first then the breadcrumbs. Place them all on the plate. You should get about 10-12 nuggets.
  • Bake on a baking sheet with parchment paper for about 30 minutes at 450 flipping halfway through or until golden brown.

Lentil Vegetable Soup

Ingredients

  • 1/2 cup frozen chopped onions
  • 1 cup chopped fine carrots
  • 6 small white potatoes, finely chopped
  • 1 16-ounce bag lentils
  • 1 15.5-ounce can Tomatoes, diced
  • 8 cups vegetable broth or water+boullion
  • 1-2 cups finely chopped spinach
  • salt and pepper to taste

Instructions

  1. Combine all ingredients in a Multipot (or similar pressure cooker) except the spinach, and cook For 35 minutes, then let some of the pressure release naturally. Release the pressure; and open the lid. Add the spinach about 5 minutes before the soup is done. Season to taste with salt and pepper.

Coconut Rice

– 1 cup rice
-1.5 cup coconut milk (in the carton, not the can)
-1.5 cups water
-salt

If using pressure cooker, 1 cup of water in the base.

1.  1 cup of water to the base of the pressure cooker.
2.  Insert the trivet and fill a rice bowl with the remaining ingredients.
3. Set the bowl on top of the trivet and cook for 3 minutes, then allow the pressure to release manually for another 10-20 minutes.
4.  Fluff with a fork.

This recipe can be doubled. You can add veggies while cooking as well.

Dal Curry

Dal is Indian Lentils, and there are about 100 different varieties.  Find them at the Indian Grocery store.

  • 1 cup dal (i change it up)
  • 4 cups water
  • 1 can diced tomatoes (or you can use other vegetables.  I have also used squash and cabbage)
  • Frozen or fresh onion (I don’t like a lot, so i just use a spoonful)
  • Garlic (to taste)
  • 6-8 Curry Leaves (I’ve also used basil leaves)
  • 1 tbsp ginger
  • 1/2 tsp ground cumin
  • 1/2 tsp turmeric
  • 1/2 tsp garam masala
  • 1/2 tsp salt
  • Cayenne powder
I use my MultiPot to prepare this, but any pressure cooker should work.
1.  Soak dal for several hours or over night prior to making this recipe.
2.  Set MultiPot to sauté, mist with cooking spray if needed.  Sauté onions, garlic, ginger, curry leaves and cayenne until fragrant.
3.  Add the tomatoes and cumin (or other vegetables), and sautee until they begin to break down. 3-4 minutes.
4.  Add dal, water, turmeric, and salt.  Place the lid on the pressure cooker, and pressure cook for 30 minutes.  Let some of the pressure vent naturally (the longer you allow this, the softer the dal will be. I like mine mushy like gravy).
5.  Remove the lid and stir in the garam masala.  Add more salt if needed.
6.  Serve over rice or couscous, or dip naan/flat bread in it.
Makes 4 servings
Nutrition (for tomato dal)
Calories 211
Fat 9g
Carbs 25g
Sugar 4g
Fiber 5g
Protein 9g
Nutrition (for vegetable dal)
Calories 201
Fat 9g
Carbs 24g
Sugars 3g
Fiber 5g
Protein 9g

Pad Thai, Vegan

  • 1 Zucchinis (or 1 Zucchini, one squash)
  • 100g Egg noodles (2 servings)
  • 2/3 – 1 Block Bean Curd (resembles Tofu- find it in the Asian grocery store)
  • 1/2 head Red cabbage, shredded
  • 2 TBSP frozen onions
  • 1 Red bell pepper (I didn’t have one, so i omitted)
  • 1 cup carrot strings
  • 1 bundle of Chinese “string” mushrooms (I can’t remember what they’re actually called)
  • 1 TBSP Ginger
  • 2 TBSP Minced Garlic
Sauce
  • 1/4 cup PB2 + 2 TBSP water (or use regular peanut/nut butter, but it increases the calories a LOT)
  • 2 TBSP Lime Juice
  • 2 TBSP Liquid Aminos (or soy sauce)
  • 2 TBSP Sugar Free Maple Syrup
  • 2 tsp ginger
  • 1 tsp Cayenne
  • 3 TBSP Water (or more/less to make sauce desired consistency)
Garnish:
  • Fresh Cut Thai Basil
  • Cashews
  • Sesame Seeds
  • Lime Wedges
  1. Prep your veggies:  Spiralize the Zucchini/Squash with a vegetable spiralizer (Amazon).  Chop the cabbage.  Chop the bottoms off of the mushrooms, and pull them apart.  Cut the bell peppers into strips.  
  2. Mix all sauce ingredients into a bowl.
  3. Cut the bean curd into cubes.
  4. Boil the Egg Noodles according to package directions, drain, and set aside.
  5. Heat a skillet or Wok (don’t add oil, or lightly mist with cooking spray).  Sauté the onions, garlic, and carrots for a few minutes.
  6. Add the cabbage and sauté for a few minutes until it wilts down a bit.
  7. Add the remaining veggies and bean curd cubes.  Stir “fry” until it cooks a bit, then cover and let cook on low heat, stirring occasionally, until all the vegetables are cooked through.
  8. Combine with the noodles, then stir in the sauce, and toss to coat.  
  9. Top with optional toppings.
Makes 4 servings
Nutrition (without toppings):
Calories 249
Fat 6g
Sat Fat 1g
Carbs 38g
Sugars 9g
Fiber 6.5g
Protein 16g

 

Tempeh Strips and Thai Coconut Curry

Tempeh
  • 1 pkg Tempeh
  • Marinade: soy sauce, liquid smoke, vegetable broth, ginger, garlic, etc.
    Curry:
  • 1 Can coconut milk
  • 1-2 TBSP curry paste (to taste)
  • 1 tbsp flour
  1. Cut the tempeh into strips and soak over night.
  2. Cook in a skillet with the marinade until most of the marinade is absorbed.
  3. Heat the curry, coconut milk and flour, and stir until thickened.
  4. Serve over rice.

Date Chocolate Cupcakes w/ Date Chocolate Frosting

The cupcakes were hard, next time I shouldn’t could them as long… The frosting was awesome!  It would have been Whole Food Plant Based, if I didn’t add powdered sugar because my sweet tooth isn’t satisfied with dates.

Cake:

  • 1 cup medjool dates.
  • 1 cup water
  • 1/3 cup cacao powder
  • 1 TBSP baking powder
  • 1 tsp vanilla extract
  • pinch of salt
  • 1 cup whole wheat flour
  • 1/4 cup non-dairy milk
Frosting
  • 1 cup medjool dates
  • 1/2-2/3 cup non-dairy milk
  • 1/2 cup nut butter
  • 1/4 cup cacao powder
  • pinch of salt
1.  Mix all the cake ingredients in a food processor until smooth.  Don’t cook too long!  Watch closely.  Cool completely.
2.  Mix all the frosting ingredients in a food processor until smooth.  Frost cupcakes when cooled.
Note: It made 7 cupcakes, but enough frosting for 10.  Therefore I have listed the nutrition for the cupcakes and the frosting separately.  Also, I might make the frosting again, but I’m not sure about the cupcakes.
Cake nutrition (7 servings):
Calories 143
Carbs 31g
Sugars 6g
Protein 4g
Frosting Nutrition (10 servings)
Calories: 144
Fat 6.5g
Sat Fat 1g
Carbs 19g
Sugars 14g
Fiber 3g
Protein 4g

Carrot Dogs

Vegan

  • 1 LB Carrots
  • Marinade (you can get creative): vegetable broth, soy sauce, liquid smoke, ginger, garlic
  • hot dog buns and toppings of choice.
  1. Peel the carrots and try to shape them like hot dogs.
  2.  Boil the carrots until tender (about 20 mins)
  3. Marinate the carrot dogs overnight in the sauce.
  4. Steam the dogs in the microwave (or grill them).
Each carrot is about 20-25 calories.  I topped mine in ketchup and mustard, and put on a whole wheat bun.  The whole thing was about 140 calories.

Chocolate Peanut Butter Balls

Vegan, for when I want Reese’s

  • 2 TBSP Peanut Butter
  • 1 TBSP I can’t believe it’s not butter
  • 2TBSP-1/4 cup powdered sugar (until achieve the correct texture)
  • 2 TBSP vegan chocolate chips.
  • Maybe a tad bit of non0dairy milk
1.  Stir the first 3 ingredients until a dough forms.  Roll them into two balls, then freeze for a few minutes while you melt the chocolate either on the stove on in the microwave.  
If it won’t soften, add a smidge of milk.
2.  Roll the balls in the chocolate, refrigerate or freeze until chocolate is solid.
Makes 2 balls
Nutrition for both balls:
Calories 360
Carbs 45g
Fat 19g
Protein 8g
Design a site like this with WordPress.com
Get started