Coconut Yogurt Overnight Oats with Sunny Mango Sauce

Creamy Coconut Yogurt Overnight Oats with Sunny Mango Sauce

Enjoy these creamy coconut yogurt overnight oats as a nutritious meal-prep breakfast. My vibrant sunny mango sauce made with fresh mangos, lime juice, and maple syrup will seriously upgrade your usual overnight oats. This is my favorite kind of warm-weather breakfast that can be made ahead of time and taken on the go.

Creamy Coconut Yogurt Overnight Oats with Sunny Mango Sauce

There are a thousand overnight oats recipes on the internet and yet here I am, compelled to share my personal favorite overnight oats recipe. The thing about ONO (not sure if this acronym is a thing yet lol) is they can be really delicious or an absolute chore to eat the next day, depending on what you add to them. When I make my creamy coconut yogurt overnight oats, I go to sleep excited to eat them the next morning!

I have three tricks to share that make overnight oats a delicious and satisfying breakfast worth prepping and eating throughout the week.

  1.  Yogurt. This is non-negotiable for me, whether it’s storebought or homemade. I use this method from Amanda at Mama Eats Plants to make the thickest, tangiest coconut cashew yogurt. The creamy texture of yogurt lends a luxuriousness to the oats and the sour bite of yogurt is both tasty and, I believe, helpful in breaking down the oats as they soak overnight.
  2. Fruit. Obviously, fruit and oatmeal are a common pairing! So if you’re out there trying to eat a jar of cold oats without any sweet, juicy fruit to brighten it up, definitely add some berries, apples, or my Sunny Mango Sauce next time!
  3. Protein and Fat. These are so essential to make your breakfast satiating and energizing. The yogurt helps add some fat to the mix, but I like to add hemp hearts and chia seeds as well to boost the nutrition of my oats even further and make me feel satisfied til lunch.
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Coconut Yogurt Overnight Oats with Sunny Mango Sauce

Creamy Coconut Yogurt Overnight Oats with Sunny Mango Sauce

Creamy overnight oats with coconut yogurt and mango sauce. A vegan meal prep option that you’ll actually be excited to eat in the morning.

  • Author: Jillian
  • Prep Time: 25 minutes
  • Total Time: 25 minutes
  • Yield: 3 servings 1x
  • Category: breakfast
Scale

Ingredients

  • 1 1/2 cups rolled oats
  • 2 cups plant milk of choice
  • 6 tbsp coconut yogurt + more on top if desired
  • 3 tbsp chia seeds
  • 3 tbsp hemp seeds
  • 1 tsp vanilla extract
  • 3 Ataulfo mangos, very ripe
  • 3 tbsp lime juice
  • 1 tbsp maple syrup
  • pinch of sea salt
  • mint leaves to garnish, optional

Instructions

  1. in a mixing bowl, stir together the oats, plant milk, yogurt, chia seeds, hemp seeds, and vanilla extract. set aside for at least 20 minutes so this mixture can start to thicken up.
  2. in a blender, combine the mango flesh, lime juice, maple syrup, and sea salt. blend until very smooth and creamy.
  3. divide the oat mixture into 3 jars and top with the mango sauce. garnish with extra yogurt and mint leaves if desired. refrigerate overnight or for at least 2 hours to fully thicken and chill. eat within a week.

Keywords: oats, yogurt, mango, meal prep

 

Dill Pickle Radishes | Vegan Lacto-Fermented Vegetables

Dill Pickle Radishes | Vegan Lacto-Fermented Vegetables

If you’re intimidated by home fermentation, this is the perfect recipe to start with. Dill Pickle Radishes are the prettiest pink garnish, snack, or toast topper and they require minimal effort for incredible payoff. Unlike sauerkraut, no massaging is required and unlike yogurt, you don’t need a probiotic starter.

Dill Pickle Radishes | Vegan Lacto-Fermented Vegetables

All you need for these delicious Dill Pickle Radishes are a clean jar, 2 bunches of radishes, salt, water, garlic cloves, fresh dill, and optional mustard seeds and peppercorns. Put it all in a jar, wait 3 weeks, and you’ll be well on your way to being a kitchen witch/mad scientist/home fermenter.

I am thinking of making this into a series to include other basic home ferments, including plant based yogurt, kraut, cheese, and vinegars. Please let me know if you have any other topics you’d like me to cover in this series!

Dill Pickle Radishes | Vegan Lacto-Fermented Vegetables

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Dill Pickle Radishes | Vegan Lacto-Fermented Vegetables

Dill Pickle Radishes | Vegan Lacto-Fermented Vegetables

Vegan lacto-fermented radishes with dill and garlic. Dill pickle radishes are the perfect garnish for salads, sandwiches, veggie burgers, and toasts. Easy beginner fermentation project.

  • Author: Jillian
Scale

Ingredients

  • 4 cups of water
  • 2 tbsp sea salt
  • 2 tbsp organic cane sugar
  • 2 bunches of radishes (about __ radishes)
  • about 1/4 cup fresh dill
  • 4 garlic cloves
  • 2 tbsp mustard seeds

Instructions

  1. In a large bowl or measuring cup, dissolve your salt in your water. Set aside.
  2. Scrub your radishes and slice thinly with a mandolin or a sharp knife. Aim for the thickness of a typical sandwich pickle chip, or about 1/8 inch thick.
  3. Roughly chop your dill (I use clean kitchen shears) and mince or grate your garlic cloves.
  4. In the bottom of a large clean jar (24-32 ounces), add the chopped dill, minced garlic, and mustard seeds. Place the sliced radishes on top and use clean hands to pack them down firmly.
  5. Finally, pour the cooled salt brine over the radishes. There should be enough brine to completely submerge the radishes. If not, use a clean cabbage leaf or a smaller jar to weigh down the radishes.
  6. Cover with a lid and place in a corner of your kitchen away from any drafts or heat from the stove and allow to ferment for 2-3 weeks. Release pressure by removing the lid once a day and check to make sure the radishes remain submerged under the liquid.
  7. Your fermented radishes will be pink, crisp, and tangy. Store in the fridge and use for sandwiches, veggie burgers, salads, and toasts. Or eat them straight out of the jar.

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Vegan Samosa Quesadillas with Spicy Mango Yogurt Sauce

Vegan Samosa Quesadillas with Spicy Mango Yogurt Sauce

Who doesn’t love samosas? They’re the highlight of any takeout Indian food experience, especially if they come with a good dipping sauce. I’ve never tried to make samosas at home because deep frying in my own kitchen scares me. However, I have had this idea of samosa mashed potatoes floating around in my mind for awhile now. Today I was moved by a burst of energy and creativity to finally make samosa mashed potatoes… and put them into a quesadilla! Vegan Samosa Quesadillas taste surprisingly authentic. The combination of the crispy tortillas with the spiced potato and pea filling is very reminiscent of the real thing without the deep fried doughy aspect.

Vegan Samosa Quesadillas with Spicy Mango Yogurt SauceVegan Samosa Quesadillas with Spicy Mango Yogurt SauceVegan Samosa Quesadillas with Spicy Mango Yogurt Sauce

Vegan Samosa Quesadillas are a delicious and unique lunch or dinner option that you can make in less than half an hour. Serve along the creamy Spicy Mango Yogurt Sauce or a prepared chutney or hot sauce of your choice. This would be a really easy snack or appetizer for a party as well.  The vegan cheese is totally optional and makes the whole concept even less authentic, but I do like how it cuts the starchiness of the whole thing.

Vegan Samosa Quesadillas with Spicy Mango Yogurt Sauce

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Vegan Samosa Quesadillas with Spicy Mango Yogurt Sauce

Vegan Samosa Quesadillas with Spicy Mango Yogurt Sauce

Indian spiced potato and pea samosa filling inside a crispy quesadilla served alongside creamy spicy mango yogurt dipping sauce. Ready in under 30 minutes, these would be perfect for lunch or dinner or as a party snack or appetizer.

  • Author: Jillian Walmer
  • Prep Time: 5 minutes
  • Cook Time: 25 minutes
  • Total Time: 30 minutes
  • Yield: 5-10 quesadillas 1x
Scale

Ingredients

for the samosa filling:

  • 1 large russet potato
  • 3/4 cup frozen green peas
  • 1 tbsp oil, optional
  • 1 tsp ground coriander
  • 1/2 tsp turmeric
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 2 tsp dijon mustard
  • 1/2 cup unsweetened plant milk
  • salt and fresh cracked black pepper to taste

for the spicy mango yogurt sauce:

  • 2 ripe ataulfo mangos*
  • 1/4 cup unsweetened coconut yogurt **
  • the juice of 1/2 a lime
  • 1 tsp maple syrup, optional
  • 1 inch chunk of ginger
  • pinch of chili flakes, to taste***
  • pinch of sea salt

to assemble:

  • 510 tortillas, depending on the size (I used Siete brand almond flour tortillas, but regular flour tortillas would be good. corn tortillas might be weird)
  • your favorite vegan cheese- I used Daiya cheddar slices

Instructions

  1. peel and dice 1 large russet potato and place into a large pot with several cups of water. cover and cook on high for 15 minutes or until tender. in the last minute of cooking, add the frozen green peas.
  2. meanwhile, heat a tablespoon of oil over medium in a small frying pan and add the coriander, turmeric, garlic, and onion to toast for a few minutes, until fragrant. add the dijon mustard and plant milk, mix well, and heat until warmed through. set aside.
  3. to make the mango yogurt sauce, combine all sauce ingredients in a blender and blend until very smooth. set aside.
  4. when the potatoes are tender, drain them and return to the pot or a large bowl. add the spiced plant milk and mash until the potatoes are mostly smooth with some chunks, or however you prefer your mashed potatoes. add salt and pepper to taste.
  5. heat a large skillet to medium and prepare your quesadillas by placing your vegan cheese on half of a tortilla followed by about 1/2 cup of the mashed potatoes (or more if you are using a full-size tortilla). gently fold the tortilla in half and repeat for all remaining tortillas.
  6. carefully place the folded and filled tortillas in the skillet and cover with a lid. cook for 3 minutes, flip, and cook for 3 more minutes on the other size until the cheese is melted and the tortilla is browned.
  7. serve immediately with spicy mango yogurt sauce. store leftover filling in an airtight container for up to a week.

Notes

  • ataulfo are the little “champagne” mangoes. sub 1 1/2 regular mangoes if desired
  • I used homemade thick coconut yogurt, but any kind of plain storebought vegan yogurt would be good
  • I used about 1/2 tsp of gochujang chili flakes and garnished with extra. you could also add sriracha or blend some fresh chili pepper into the sauce if you want.

If you make these samosa quesadillas, I’d love it if you tagged me on Instagram so I can see your creations! Cheers, friends!

10-Ingredient Oil-Free Vegan Banana Bread

10 Ingredient Vegan Banana Bread

Any respectable blog should have a banana bread recipe. And any respectable recipe developer should remember to write down the ingredients for their favorite banana bread at least once… right?  So here it is, my contribution to the plethora of banana bread recipes out there. I quite like this one though. This simple oil-free vegan banana bread is made with only 10 ingredients, none of which are hard to track down.

 

This vegan banana bread is not gluten-free because I am not confident in making gluten-free substitutions. It’s also not refined sugar-free because I’m not trying to make it a health food. But it is oil-free because I forgot to put oil in it and it turned out great. If you make this recipe with another kind of flour or sugar, I’d love to know how it turns out!

10 Ingredient Vegan Banana Bread

I’m not a naturally great baker by any means, but developing recipes for my favorite baked goods is something I am challenging myself to do more often. I love to cook savory foods with instinct and intuition, and I am slowly learning to do the same with baking. The reward of a perfectly chewy cookie or moist loaf of banana bread is so worth the stress of putting your work into an oven without knowing how it will turn out. And the mistakes are simply learning experiences!

 

10 Ingredient Vegan Banana Bread

 

 

My simple 10-ingredient oil-free vegan banana bread is perfectly moist and golden brown on top. The almond extract is a definite must if you have it around- it’s pretty much my secret ingredient in everything I bake. I love to have a thick slice of this bread toasted with peanut butter and jam for breakfast alongside a cup of coffee. It’s also a nice not-too-sweet dessert when you need a little something indulgent after dinner.

10 Ingredient Vegan Banana Bread

Thanks for stopping by! If you make one of my recipes, please tag me on Instagram so I can check out your creation! Cheers and happy baking!

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10-Ingredient Oil-Free Vegan Banana Bread

10 Ingredient Vegan Banana Bread

This oil-free vegan banana bread requires only 10 simple ingredients. It’s perfectly moist, golden brown, and just sweet enough. Enjoy a slice for breakfast or dessert. It’s especially delicious toasted and covered with peanut butter and jam.

  • Author: Jillian
Scale

Ingredients

  • 2 flax eggs (2 tbsp ground flax + 6 tbsp water)
  • 3 medium very ripe bananas, as black as possible
  • 1/2 cup organic cane sugar
  • 1 cup vegan yogurt (I used a homemade coconut cashew yogurt)
  • 1/2 tsp almond extract (or vanilla extract if preferred)
  • 2 cups organic all purpose flour
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 1 tsp cinnamon
  • pinch of sea salt
  • 1 cup vegan semi-sweet chocolate chips
  • optional: 1/4 to 1/2 tsp ground nutmeg, ginger, cardamom, or other desired spices

Instructions

  1.  preheat your oven to 350 degrees. line or grease a tall loaf pan (this makes a lot of batter and a pretty large loaf, so if you have a shorter loaf pan, you might have a little extra batter to bake into a few muffins.) whisk together your flax eggs in a small bowl and set aside for at least 5 minutes.
  2. in a large bowl, mash your bananas until no lumps remain. add the sugar, yogurt and almond extract and mix until well combined.
  3. in another bowl, mix together the flour, baking soda, baking powder, and cinnamon along with the any other spices if using.
  4. slowly add the dry ingredients to the wet ingredients, mixing to combine.
  5. fold in the chocolate chips
  6. you should have a wet and pourable but thick batter. add a bit more flour if it’s too wet or a splash of milk if it’s too dry. pour the batter into the prepared pan. if desired, sprinkle a handful of extra chocolate chips on top.
  7. bake for 50 to 60 minutes or until a knife inserted into the middle of the loaf comes out mostly clean and the top is golden brown all over. the bread will cook a little more outside of the oven, so don’t overcook it.
  8. let the bread cool before slicing. it will keep covered with a tea towel for 3 days or longer.

 

Smoky Miso White Bean Hummus | Vegan, Zero-Waste

Smoky Miso White Bean Hummus

Today I am sharing a creamy, smoky, and garlicky white bean hummus made from freshly cooked cannelini beans. While the beans do take time to cook, it is so worth it to make a pot of them at the beginning of the week and use some for this tasty white bean hummus. Chickpeas would also be fine here, but I really dig the lush creaminess of white beans in this recipe.

Making hummus from scratch is one of those kitchen tasks that makes me feel so satisfied and a little smug Hummus is just better homemade. Whenever I have a fresh batch I think “what kind of sucker buys this when they could make it?” Store bought hummus costs more, contains weird ingredients, and comes in those horrible little plastic tubs.

Recently I’ve been reading about how many western nations sell their recycling to China. However, China doesn’t want to deal with our waste anymore.  Recycling isn’t a perfect solution to our culture’s plastic issue. As part of a larger effort to reduce waste in my home, I’m seeking out more package-free foods to avoid creating unnecessary recycling. Those impulsive or lazy plastic purchases still happen, but I’m working on it!

My advice to anyone who wants to reduce their waste is to first simply open your mind to becoming aware of the amount of potential waste in circulation. Pick a single change you can commit to and get comfortable with that change before moving on to your next goal. Start by making your own hummus this week. You’ll be sipping out of a bamboo straw and buying nutritional yeast in the bulk bins before you know it 😉

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Smoky Miso White Bean Hummus

Smoky Miso White Bean Hummus

Creamy smoky white bean hummus infused with the flavors of garlic, miso, and smoked paprika.

Refer to the notes of this recipe if you’d like a tutorial on cooking dry beans!

  • Author: Jillian Walmer
Scale

Ingredients

  • 2 cups of cooked cannelini beans**
  • 1/4 cup reserved bean cooking water or regular warm water
  • 3 tbsp olive oil
  • 3 cloves of garlic
  • 2 tbsp tahini
  • 2 tbsp white miso
  • the juice of 1 lemon
  • 1/2 tsp smoked paprika
  • 1/2 tsp smoked salt (or more paprika)
  • 1/2 tsp sea salt (optional, depending on if you used smoked salt or not)
  • extra paprika and olive oil to garnish, optional

Instructions

  1. Into a large blender or food processor, add all the hummus ingredients except the reserved cooking water and the olive oil.
  2. Start to blend, adding enough water to help the process along, followed by the olive oil to make it creamy. Blend until you’ve achieved a smooth texture, stopping to scrape down the sides if necessary.
  3. Transfer to a bowl and add more paprika and olive oil on top if desired. Store for up to a week in an airtight container in the fridge.

Notes

**To cook dried beans, first soak them in water overnight to speed up cooking and aid in digestion. Drain and rinse the soaked beans and place in a pot with enough fresh water to cover the beans by 1-2 inches. Bring to a boil, then reduce heat to low, cover, and simmer until the beans are tender. Here’s a handy chart if you want some guidance on specific bean cooking times.

Thanks for stopping by to check out today’s simple little recipe. If you like the zero-waste aspect of this post, let me know! I’d love to incorporate more content related to waste reduction if it’s something that you find compelling. Find me on Instagram and tag me in your creations if you make any of my recipes so we can connect. Cheers!

What I Eat In a Day As a Vegan | Easy Plant-Based Recipes

I failed to test and shoot the recipe I wanted to share this week but I still wanted to post something! So today I’ve got three mini recipes in the form of a “what I eat in a day” post. I watch way too many of these kind of videos on YouTube. There’s just something about spying on someone else’s eating habits that fascinates me. So if you feel the same, here’s a peek into what I ate on a normal day as a vegan!

I don’t stress about eating perfectly balanced meals because I can quickly get obsessive over my food when I start counting calories and nutrients. However, I do try to keep a few goals in mind when loosely planning what I’ll eat in a day.

  1. Limit cooking oils to dishes that really benefit from the flavor or caramelization that oil can offer. Substitute or supplement oil usage with splashes of water, broth, or tamari when feasible. Oils contribute so many unnecessary calories to our food, and many figures in the  plant-based community recommend eliminating it from our diets. I’m not willing to nix it altogether, but I do look out for opportunities to make a meal oil-free.
  2. Aim for 3 servings of greens and 3 servings of fruit a day. This makes me feel like I’ve got my bases covered when it comes to vitamin and minerals, even if I end up eating half a bag of tortilla chips before bed.
  3. Eat beans every day. Beans are the best. They’re an incomparable source of protein, fiber, and minerals whether or not you eat a plant-based diet. If you’re still scared of eating beans because they might make you fart, it’s time to get over it and bean up.

I tried to make the recipes listed here simple but clear. Please let me know if you have any questions about them! This is just an example of one day in one vegan’s life and should not be considered prescriptive or “goals.”  Eat according to your tastes, needs, and goals, not according to how someone on the Internet eats 🙂

Breakfast: Mango Vanilla Frozen Yogurt Bowls

Sunny Mango Vanilla Frozen Yogurt Bowl

This was such a fresh bright breakfast- altaulfo mangos were on sale at my local Whole Foods Market this week so I’ve been trying to think of ways to enjoy them other than gobbling them up over the sink like an animal.

Instructions:
  • blend 1 mango,1 frozen banana, 1 cup of plain vegan yogurt, a tiny splash of vanilla extract, and the juice of half a lime until smooth.
  • serve in a bowl along with optional desired toppings. more diced mango, frozen wild blueberries, shredded coconut, and homemade granola were my toppings of choice here.
Lunch: Loaded Baked Sweet Potato with Smoked Tofu, Greens, and Tahini

Loaded Baked Sweet Potato with Smoked Tofu, Greens, and Tahini

I baked an extra sweet potato while I made dinner last night so I could enjoy this for lunch. Little meal prep tasks like this make such a difference in my ability to whip up a healthy lunch when I’m busy with other things. I made the tahini sauce last night as well and it tastes better after being chilled overnight.

Instructions:
  • cut a large baked sweet potato in half lengthwise and bake cut side down for 30-45 minutes at 425 degrees. this can be done ahead of time and eaten cold or reheated.
  • add the following ingredients to a pint sized jar or a large bowl: 1/3 cup tahini, 1 tbsp white miso paste, 1/4 tsp garlic powder, 1 tsp maple syrup, the juice of 1/2 a lemon, and a pinch of salt. add a splash of warm water and shake or whisk until well combined, adding more water if necessary.
  • saute a serving of smoked or baked packaged tofu (I found this at my local co-op by the plain tofu, and they also have a similar product at Trader Joe’s) with a bit of oil or a splash of tamari until slightly browned.
  • add 2 or 3 generous handfuls of chopped kale or other greens and cook until slightly wilted.
  • serve half a baked sweet potato topped with the greens, tofu, and tahini dressing. I also added a scoop of homemade sauerkraut.
Dinner: One-Pot Rice and Beans  with Greens and Tortilla Chips

One-Pot Rice and Beans  with Greens and Tortilla Chips

Rice with beans is such a stereotypical vegan meal but I never get tired of the combo! I love cooking them together because dishes are the enemy and because I love the creamy texture the beans get when cooked with the starchy rice. I add tons of Mexican style spices to this and drown it in cilantro, but consider this a blank slate sort of recipe. If you just keep the rice, bean, and broth ratio the same, you can customize the flavors to your tastes.

Instructions:
  • in a large soup pot, heat a tablespoon of oil or a splash of water or vegetable broth. Add a diced onion and bell pepper and cook for 5-10 minutes until softened. Add a minced jalapeno, 4 cloves of minced garlic, and 2 tbsp of tomato paste along with 2 tsp ground cumin, 2 tsp smoked paprika, 1 tsp ground coriander, and 1 tsp dried oregano. Cook for 2-3 minutes.
  • deglaze the pan by adding a splash of vegetable broth and scraping up any dried bits from the bottom of the pan. Add 1 1/2 cups of cooked black beans along with 1 cup of uncooked brown rice and 2 1/4 cups vegetable broth to the pot and bring to a boil.
  • reduce heat to low, cover, and cook for 40 minutes. remove from heat and keep covered for another 5 minutes.
  • stir in the juice of half a lime and a teaspoon of tamari. serve alongside fresh or steamed greens, tortilla chips, and sliced avocado.
Supplements/Vitamins

I am pretty inconsistent with vitamins and supplements, but in the past few months I have been trying to have a green drink every day to take the place of a multi-vitamin. For the green drink pictured, I blended 1 peeled orange, 1 pitted date, 1 scoop of Thrive Market greens powder (Amazing Grass makes several good green powders as well), 1 tsp of spirulina, 1 tsp of Ashwagandha, and 1 cup of filtered water. Taking a greens powder along with ashwagandha gives me tons of energy and helps my skin and digestion. I also take a b-12 supplement daily.

Thanks for stopping by today- if you try any of these recipes, tag me on Instagram so I can see your creations! Cheers.

 

Vegan Instant Pot Dal Soul Bowls

Instant Pot Dal Soul Bowls | plantandsoul.com

This is an updated version of a recipe from my old blog, one that evolves and changes as often as I make it. I adapted it to make in the Instant Pot after a couple of requests on Instagram. A good instant pot dal is valuable for those days when you need seriously flavorful comfort food without putting in much work. However, I’ve included a stovetop version in the recipe notes if you’re interested in making it the old-fashioned way.

Instant Pot Dal Soul Bowls | plantandsoul.com

When I first received my IP, I was intimidated by all its buttons. Then when I finally used it, I was annoyed by how not *instant* it was. Let go of the idea that it will save you a significant amount of time and you’ll save yourself this same frustration. For me, the pressure cooker is valuable because it is hands-off and because it infuses so much flavor into anything you cook in it. It does save some time when cooking dried beans, but don’t forget to account for the pressure building time (which can take up to 20 minutes) when planning your meal.

Once you get comfy with using a pressure cooker, it is such a great kitchen tool for lazy meal prep (which is basically the only kind of meal prep that happens around here). I like to use my Instant Pot to make a big batch of a hearty bean or lentil based stew like this. While it’s cooking, I cook a simple grain and gather up some herbs, sauces, or other toppings to round out my meal. It takes a little faith and patience to lock your dinner in a pressure cooker and wait for it to finish cooking, but the payoff is so worth it!

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Vegan Instant Pot Dal Soul Bowls

Instant Pot Dal Soul Bowls | plantandsoul.com

This hearty and creamy Instant Pot dal is packed with warming Indian spices. Made with pantry staples and fresh vegetables, it’s a perfect family meal or meal prep option ready in under an hour.

  • Author: Jillian
  • Prep Time: 5 minutes
  • Cook Time: 50 minutes
  • Total Time: 55 minutes
  • Yield: 8 servings 1x
Scale

Ingredients

for the dal:

  • 1 small yellow onion, diced
  • 2 medium carrots, diced
  • 3 cloves of garlic, minced
  • 2 inch piece of ginger, minced or grated
  • 2 tsp ground turmeric
  • 1 tsp ground coriander
  • 1 tsp ground cumin
  • 1/2 tsp smoked paprika
  • 2 tsp garam masala spice blend
  • 1 large sweet potato, cubed
  • 1 1/4 cups dry lentils (I used a mix of split red and yellow lentils)
  • 3 1/2 cups water or vegetable broth
  • 1 cup of canned coconut milk
  • 3 cups finely chopped kale (or sub a few generous handfuls of baby spinach)
  • the juice of half a lime
  • salt and pepper to taste

for the bowls:

  • cooked rice or other grain
  • cilantro
  • sauerkraut or pickled onions
  • vegan yogurt (or sub the rest of the can of coconut milk)
  • chili flakes
  • lime wedges

Instructions

  1. Gather and prepare all ingredients. Plug in your Instant Pot and turn it to the saute setting (lid off) with a glug of oil or splash of water in the pot. Give it a couple minutes to heat up.
  2. Saute the onions and carrots until they’re softened, about 5 minutes. Add the garlic, ginger, and spices and stir well. Cook for 2 more minutes until fragrant, then add the sweet potato cubes and lentils and stir well to combine.
  3. Add the water or broth to the pot, stir well once again, and put the lid on, making sure the knob on the top is pointed to “sealing.” Change the setting to manual, high pressure, 20 minutes. The display will turn to “ON” while the appliance builds pressure, then it will count down from 20. After that, it will turn to “LO” pressure mode. Give it 5 minutes to depressurize on its own, then carefully flick the knob on the top of the lid toward you to “venting” and release the remaining pressure.
  4. Carefully remove the lid and stir well. The sweet potatoes will be soft and start to mash into the lentils.  Taste to adjust the spices. I like to add more grated ginger and a little salt and pepper at this point, keeping in mind I’ll be adding lime juice and coconut milk to deepen the flavor.
  5. Stir in the chopped kale and the coconut milk, then place the lid back on to wilt the kale for 2 minutes. Add the lime juice and serve over rice with desired toppings.

Notes

For a stovetop version, follow the recipe as instructed, but simply cook for 30-40 minutes when directed to pressurize the instant pot. Stir in kale, coconut milk, and lime juice at the end.

Thanks for stopping by to check out this recipe. If you try it, please tag me on Instagram so I can see your creation. Cheers!

Instant Pot Dal Soul Bowls | plantandsoul.com

Warm Kale Salad with Maple Mustard Tempeh and Ruby Kraut

Warm Kale Salad with Maple Mustard Tempeh and Ruby Kraut

I have suffered through so many raw kale salads since I went vegan. I’ve tried cutting it into fine ribbons and massaging it with oil, avocado, salt, and lemon. I’ve doused it in tahini dressing and vegan ranch. I just don’t have time for the endless chewing and bitterness of a kale salad, or the bloating that comes later.

Does this make me a bad vegan? I feel like I have to stand up for kale. But it’s gotta be cooked if I’m going to eat enough of it to actually enjoy its nutritional benefits, so I like to eat it in a warm salad with some plant-based protein and flavorful toppings.

Warm Kale Salad with Maple Mustard Tempeh and Ruby Kraut

My Warm Kale Salad with Maple-Mustard Tempeh and Ruby Kraut packs serious flavor while being incredibly nutritious. Maple syrup and Dijon mustard come together in a naturally-sweetened sweet and tangy sauce to coat the tempeh. A simple creamy tahini dressing adds healthy fat, contrasting with the sour fermented cabbage. And an entire bunch of raw kale steams down into a few generous but manageable servings that will make you feel so virtuously healthy. This salad can serve 2 or it can make 4 smaller servings to go along with some grains and roasted vegetables.

Warm Kale Salad with Maple Mustard Tempeh and Ruby Kraut

 

Prebiotics and Probiotics

This warm salad is gut-friendly because it contains prebiotic rich foods as well as sources of probiotics, ensuring a thriving internal microbiome. The fiber in kale makes it an excellent prebiotic food, meaning it helps feed your gut’s bacteria colonies. Fermented foods such as tempeh and sauerkraut also encourage gut health since they contain probiotics. While prebiotics feed gut bacteria, probiotics replenish the colonies of bacteria you need for healthy digestion- they work together to make sure you’re getting everything you need from the food you eat before it passes through you. I’ve linked below a few sources on plant-based microbiome health if you’d like to learn more about this topic!

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Warm Kale Salad with Maple Mustard Tempeh and Ruby Kraut

Warm Kale Salad with Maple Mustard Tempeh and Ruby Kraut

A seasonal warm kale salad with tangy maple mustard tempeh and sauerkraut.  Rich in plant-based protein and gut-friendly fermented foods, an easy and flavorful vegan lunch or dinner.

  • Author: Jillian
  • Prep Time: 5
  • Cook Time: 35 minutes
  • Total Time: 40 minutes
  • Yield: 2-4 servings 1x
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Ingredients

for the tempeh:

  • 1 8-oz block of tempeh
  • 2 cups of boiling water
  • 1 tbsp oil
  • 2 tsp tamari or soy sauce
  • 3 tbsp dijon mustard
  • 2 tbsp maple syrup
  • 1/4 cup vegetable broth

for the salad and dressing:

  • 1 bunch of kale (about 10 stalks), washed and chopped
  • 1/4 cup tahini
  • pinch of sea salt
  • juice of 1/2 a lemon
  • 1/2 tsp garlic powder
  • 34 tbsp of warm water
  • sauerkraut, homemade or storebought*
  • roasted vegetables, avocado, or other add-ins, optional

Instructions

  1. Place the block of tempeh in a shallow dish or bowl and pour 2 cups of boiling water over it. Cover with a lid or plate so the tempeh can steam for 10 minutes.
  2. Meanwhile, whisk together the tamari, dijon, maple syrup, and broth. Set aside. Take this time to prepare your salad dressing as well by whisking together the tahini, lemon juice, garlic powder, and warm water. Set aside.
  3. After the tempeh is finished steaming, pat it dry. Cut it into 8 slices and then cut those slices diagonally to make a total of 16 triangles.
  4. Heat a large skillet over medium with 1 tbsp of oil. Add the pieces of tempeh to the pan, trying not to overlap them. Let them cook undisturbed for 5 minutes, then flip each piece and cook for another 5 minutes.
  5. At this point, your tempeh should be browned and slightly crispy. Now add the maple dijon sauce to the pan and cook for 5-10 more minutes. Spoon the marinade over the tempeh to help saturate it while it cooks. The sauce will thicken up and caramelize- stop cooking before it burns and sticks to the pan. Remove from the pan and set aside.
  6. In the same pan you cooked the tempeh in, add the kale along with a splash of water. Cover and steam until slightly wilted.
  7. To assemble, divide the steamed kale between 2 or 3 dishes. Top with the tempeh, roasted veggies, and sauerkraut or raw cabbage. Drizzle the tahini dressing over each serving and enjoy!

Notes

  • if you are interested in learning to make your own sauerkraut, there are tons of books and free resources online. I own a copy of Wild Fermentation by Sandor Ellix Katz which has proved very helpful in making fermentation seem less scary. Amanda at Mama Eats Plants has a really nice guide to making sauerkraut as well.

 

 

Vegan Peanut Butter Curry Sauce with Crispy Tofu and Rice

Peanut Butter Curry Sauce with Crispy Tofu and Rice

I am so excited to share this 10-ingredient peanut butter curry sauce with you! It’s easy, full of flavor, and can be used in a number of ways if you make it as part of your weekly meal prep. I paired this sauce with brown rice and crispy tofu, but here are other ways you could use it:

  • with rice noodles and veggies in a unique noodle bowl
  • with chickpeas and rice in a quick chickpea curry
  • as a tempeh marinade
  • as a dipping sauce for roasted potatoes
  • as a sauce for cauliflower “wings”
  • as a soup or stew with vegetable broth or more tomatoes

Peanut Butter Curry Sauce with Crispy Tofu and Rice

I hope you enjoy this delicious peanut butter curry sauce however you choose to serve it! I think a good sauce goes a long way in making plant-based eating appealing, whether you’re trying to incorporate more vegan meals or keep your long-term vegan diet interesting.

Peanut Butter Curry Sauce with Crispy Tofu and Rice

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Vegan Peanut Butter Curry Sauce with Crispy Tofu and Rice

Peanut Butter Curry Sauce with Crispy Tofu and Rice

A 10-ingredient peanut butter curry sauce with crispy baked tofu and cooked brown rice. Spicy, creamy, and perfect for incorporating into your weekly meal prep.

  • Author: Jillian
  • Prep Time: 10
  • Cook Time: 35
  • Total Time: 45 minutes
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Ingredients

for the curry sauce:

  • 1 15-oz can diced tomatoes
  • 1/2 cup water
  • 34 cloves of garlic, peeled
  • 2-inch chunk of ginger, peeled
  • 1 tbsp tomato paste
  • 2 tbsp curry powder
  • 1 tbsp tamari
  • 2 tsp maple syrup
  • pinch of cayenne, optional (depending on how hot your curry powder is)
  • 1/2 cup peanut butter
  • the juice of 1 lime

for the bowls:

  • cooked rice
  • crispy baked tofu
  • chopped cilantro
  • lime wedges

Instructions

  1. Start cooking your rice and tofu. See notes for quick baked tofu recipe.
  2. In a blender, combine all the ingredients for the sauce except the lime juice. Blend on high until completely smooth.
  3. Pour the sauce into a large pot (it might splatter while it cooks, so use a larger pot than you think you’ll need) and turn to medium-high heat. Once it starts to bubble, reduce the heat to low and simmer gently while the tofu and rice cook, about 20-30 minutes. Just before serving, turn off the heat and add lime juice and salt to taste.
  4. Divide the rice and tofu into bowls and top with lots of sauce, fresh cilantro, and lime wedges.
  5. Store leftover sauce for a week in the fridge or a month or two in the freezer.

Notes

to make crispy baked tofu, cut a block of extra firm tofu into cubes, spray or brush lightly with oil, season with a little salt and pepper, and bake at 400 degrees for 30 minutes, flipping halfway.

Thanks for stopping by today! If you try this or any of my recipes, I’d love it if you tagged me on Instagram so I can see your creation. Cheers!

Cardamom Cacao Buckwheat Freezer Fudge | Raw, Vegan, Refined Sugar Free

Cardamom Cacao Buckwheat Freezer Fudge

I cook almost exclusively savory foods because baking is simply not my forte unless I’m following someone else’s recipe precisely. This freezer fudge is too easy not to share, though. It’s simple, requiring only 6 ingredients aside from water and salt. It’s also made without any refined sugar, sweetened only with dates.  Get your food processor out and whip up a treat to keep in the freezer for sweet tooth emergencies.

Cardamom Cacao Buckwheat Freezer Fudge

 

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Vegan Cardamom Cacao Buckwheat Freezer Fudge

Cardamom Cacao Buckwheat Freezer Fudge

Easy vegan cardamom cacao freezer fudge. Naturally sweetened with dates and oil-free, this is the perfect treat to keep on hand for chocolate cravings.

  • Author: Jillian
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Ingredients

  • 2 cups of pitted dates, lightly packed
  • 2 cups hot water
  • 1/2 cup cacao powder
  • 1/2 cup softened coconut butter
  • 3/4 tsp ground cardamom
  • 1/2 tsp almond extract
  • pinch of sea salt
  • 1/4 cup buckwheat flour
  • optional: more salt + cacao nibs or chocolate chips sprinkled on top

Instructions

  1. Pour hot water over the dates in a large bowl and let them soak for 10 minutes to soften. If your coconut butter is really hard, stick the jar into the bowl with the dates and hot water to soften the butter.
  2. Line a loaf pan with parchment paper. Set aside
  3. Drain the dates, reserving the water.
  4. In a food processor, combine all the ingredients except the reserved water. Process until a dough ball forms, drizzling in the water 1 tablespoon at a time if necessary to get things moving. Stop to scrape down the sides if necesssary.
  5. Press the dough into the lined loaf pan and place in the freezer for at least 2 hours.
  6. Cut into squares and store in the freezer for up to 2 weeks.

I hope you enjoy this quick little recipe. Tag me on Instagram if you make this or any of my recipes so I can see your creations!

Thanks for stopping by 🙂