Want to know the easiest way to make hummus? It's by using your Instant Pot! Instant pot hummus means you can have a velvety, homemade hummus in a fraction of the time it traditionally takes. We're adding roasted red pepper and roasted garlic to create a delightful hummus with great flavor and texture.

Updated: This post was originally published in January 2020 and has been updated with new photos and additional content.

Homemade hummus from dried chickpeas is so easy to make, especially if you have the right kitchen tools to do it.

We're adding a few extra special ingredients to make a roasted red pepper hummus recipe that has the perfect blend of flavors! It's sure to become a new kitchen staple you can use creating meals, including your breakfast, lunch, dinner, and snacks!

💚 Why You Will Love Instant Pot Hummus

• Budget-friendly! Don't want to pay $4+ for a small container of hummus? Making it from dried chickpeas costs less and doesn't require tons of time.
• Flavor it just the way you like! You can adjust ANY of the ingredients to flavor your roasted red hummus just the way you like it.
• Great healthy snack and ingredient for meals! You can use hummus in so many ways! In my house, I consider it a staple to always keep on hand.
• Perfect to make ahead and FREEZE!

🛒 Ingredients

Here's a look at what you need to make pressure cooker hummus! The ingredients are all easy to find and some you may even already have on hand. Be sure to check the recipe card for the full instructions and quantities of each.

• Chickpeas: To make hummus in the pressure cooker, you want to start with dried chickpeas. I recommend soaking them overnight.
• Kombu strip: A seaweed you can find online or in Asian markets that adds some nutrients and also natural saltiness to the broth.
• Garlic: We will be roasting the garlic so it's best to start with an entire head of garlic.
• Red bell pepper: This bell pepper has the best and sweetest flavor when roasted so don't try to swap it with a different colored pepper.
• Tahini: A paste made from sesame seeds that adds creaminess and a nutty flavor to your hummus.
• Cilantro: Fresh cilantro adds some color and a light herbal citrus flavor to the hummus.
• Spices: Cumin, paprika, and cayenne pepper provide more seasoning.
• Olive oil: Use extra virgin olive oil when making hummus. You will be adding some to the hummus and then drizzling more over the top.
• Lemon juice: Use fresh! It will taste better, I promise!
• Aquafaba: This is the liquid from cooked chickpeas (or canned chickpeas). We are using it in place of some of the oil to make creamy hummus. You can also use vegetable broth or water.

🌿 Substitutions and Variations

• Use canned or pre-cooked chickpeas. You will need two cans of chickpeas or about 3 cups of cooked.
• Want to save time? Use jarred roasted red peppers instead of roasting them.
• Make roasted garlic hummus. Skip the roasted peppers and add more roasted garlic to your tastes.
• Don't want to use roasted garlic. It has a milder flavor so if you don't want to roast, I suggest using one garlic clove.
• Plain hummus. Use less roasted garlic and eliminate the roasted red pepper to make plain hummus.

✅ How to Make Hummus in the Instant Pot

Here's how to make hummus from dried chickpeas in the Instant Pot! It's an easy budget-friendly way to make homemade hummus.

PRO TIP: Soak your beans overnight. It reduces the cooking time (by almost half) and it makes the beans easier to digest.

1. Place the drained and rinsed chickpeas in the Instant Pot with water, salt, and a strip of kombu.
2. Cook the chickpeas for 20 minutes under high pressure.

3. Roast the garlic. Cut off the top part of the head of garlic. 
4. Place the garlic on a small piece of foil or you can use a garlic roaster. Drizzle it with olive oil, loosely wrap the foil around the garlic, and roast it for  20 - 30 minutes.

5. Char the red pepper directly over the flame on a cooktop or you can broil it on top rack in the oven for 10 minutes, rotating every few minutes until the skin is blackned and blistered.
6. Scrape and remove the charred skin from the red pepper using a knife or your fingers. Slice it in half and remove the seeds. Set one half aside for the hummus and store the other to add to a sandwich or use to make roasted red pepper soup.

7. Strain your cooked chickpeas and reserve at least one cup of liquid.
8. Use the back of a knife to press and squeeze the garlic cloves out of the head. Set aside five cloves to add to the hummus and store the rest for later.

9. Add the cooked beans to a food processor, along with roasted garlic, tahini, cilantro, cumin, paprika, cayenne, salt, lemon juice, and roasted pepper. Blend until the mixture is thick and creamy, stopping to scrape down any ingredients stuck to the sides and bottom of the processor.
10. Drizzle in the olive oil and a ¼ cup of the bean liquid while running the food processor. Blend until creamy and smooth, adding additional bean liquid until your hummus has the desired texture you prefer. 

11. Place the instant pot hummus in a bowl, and top with a sprinkle of paprika, a drizzle of olive oil, and a few red chili pepper flakes.

🍽️ How to Serve Roasted Red Pepper Hummus

• It's great for parties! Serve it up with your favorite crackers and veggie sticks!
• Use it as a spread to make sandwiches!
• Serve it up with another Middle Eastern favorite, quinoa tabbouleh.
• Add it to your favorite veggie quinoa bowl!
• Add more liquid to thin it out more and use it as a dressing on salads.
• Use it to make a healthy breakfast toast!

🔪 Helpful Kitchen Gadgets & Tools

There are some tools that make this recipe much easier. Here are my favorites:

• An Instant Pot or an electric pressure cooker is the BEST way to make beans quickly.
• This Cast Iron Grill Basket makes roasting peppers over a glass flame so much easier.
• Stainless Steel Colander works great for straining the chickpeas, and it easily fits over most bowls.
• I recommend using metal tongs for roasting the pepper. It keeps your hand away from the flame so you don't accidentally burn yourself.
• Use a Ceramic Garlic Baker to roast the garlic. It's easy to clean and reusable.

👩🏻‍🍳 Expert Tips

• Store your hummus in an airtight container in the fridge for up to four days.
• Adjust the consistency and flavors to your taste! You can add more liquid for a creamier, looser consistency or use less for a thicker hummus.
• Roast your red pepper and garlic while the chickpeas are cooking so everything is ready to go when it's done!
• Save your extra roasted red pepper and roasted garlic and use them in other recipes. The roasted garlic will work in place of garlic in any recipe. You can also blend them up and add them to cashew cream to make a flavored spread or dip.

❓FAQs

🌎 Sustainability Suggestions

Chickpeas have always been an integral part of the Middle Eastern diet, but only in the past decade have they grown in popularity in the United States. Chickpeas are rich in vitamins, minerals, and fiber. As a legume, they are high in plant protein making them a good meat replacement for plant-based diets and keeping you feeling full longer.

In addition, chickpeas are beneficial for the environment too! Chickpeas are part of a subcategory of legumes known as pulses which are known for improving degraded soils and increasing soil health for future harvests.

Pulses work by fixing nitrogen from the atmosphere and depositing it into the soil. The soil then stores the nitrogen for future use making it a vital component in crop rotations. The idea of using crops to improve soil health is known as Regenerative Farming.

➕ More Chickpea Recipes

If you made this recipe, please leave a star 🌟 rating on the recipe card right below! You can also drop a review in the comment section. Your feedback is appreciated! And don’t forget to tag @themindfulfork so we can see your creations.

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Instant Pot Hummus with Roasted Red Pepper and Garlic

Want to know the easiest way to make hummus? It's by using your Instant Pot! Instant pot hummus means you can have a velvety, homemade hummus in a fraction of the time it traditionally takes. We're adding roasted red pepper and roasted garlic to create a delightful hummus with great flavor and texture.

Course Appetizer, condiment

Cuisine Vegan

Prep Time 15 minutes minutes

Cook Time 35 minutes minutes

Total Time 50 minutes minutes

Servings 8 servings

Calories 222kcal

Author Chef Cindy

Equipment

• Instant Pot
• Food Processor

Ingredients

Instant Pot Chickpeas

• 1 cup dried chickpeas soaked overnight in cups 3 cups of water
• 4 cups water
• 1 teaspoon sea salt
• 1 dried Kombu strip

Roasted Garlic

• 1 head of garlic
• 1 teaspoon olive oil for roasting garlic

Hummus

• 1 red pepper
• ½ cup tahini
• 1 tablespoon fresh cilantro leaves chopped
• ¼ teaspoon cumin
• ¼ teaspoons paprika
• ⅛ teaspoon cayenne pepper
• 1 teaspoon sea salt
• 2 tablespoons olive oil plus more for serving
• 2 tablespoons of lemon juice ½ large lemon juiced
• ½ cup aquafaba (see notes) vegetable broth or water

Topping

• ¼ teaspoon red chili pepper flakes
• olive oil drizzle
• paprika sprinkle

Instructions

• Soak the dry beans overnight. Drain and rinse the beans. Place them in the Instant Pot with 4 cups water, 1 teaspoon salt, and 1 strip of Kombu. (If using canned beans, skip to step #6).
• Place the lid on the pot, press the Beans/Chili button, and set the time to 20 minutes using the "-" sign on the panel. (Note: if the beans weren't soaked overnight, set the timer to 40 minutes).
• While the beans are cooking, cook the roasted garlic: Cut the top part off the head of garlic and place it in a small piece of foil (or a garlic roaster), and drizzle 1 teaspoon of olive oil on top of the garlic. Wrap the foil loosely around the garlic and roast at 350° for approximately  20 - 30 minutes. Carefully remove the cooked garlic with tongs when done and let it cool.
• For roasted red pepper: Char the red pepper directly over the flame on a cooktop (or broil on top rack in the oven) for 10 minutes, rotating every few minutes. Once blackened and blistered, scrape and remove the charred skin from the red pepper using a knife or your fingers. Slice it in half and remove the seeds. Use ½ the roasted red pepper for the recipe.
• Let the steam release from the Instant Pot for 15 minutes, then press the valve to release any of the pressure left. Remove the lid. Carefully lift out the pot and strain the beans over a large bowl or measuring cup to retain at least 1 cup of liquid.
• When the garlic is done, remove it from the foil. Using the back of a knife, press and squeeze the garlic cloves out of the head. Set aside 5 cloves for the recipe.
• Add the cooked beans to a food processor, along with the following ingredients: 5 cloves roasted garlic, tahini, cilantro, cumin, paprika, cayenne, salt, lemon juice, and ½ roasted pepper. Blend until the mixture is thick and creamy, stopping to scrape down any ingredients stuck to the sides and bottom of the processor.
• While running the food processor, drizzle in the olive oil and ¼ cup bean liquid and blend until creamy and smooth, adding additional bean liquid until the desired texture.
• Place in a bowl, and top with a sprinkle of paprika, a drizzle of olive oil, and a few red chili pepper flakes.

Notes

• Store your hummus in an airtight container in the fridge for up to four days.
• Adjust the consistency and flavors to your taste! You can add more liquid for a creamier, looser consistency or use less for a thicker hummus.
• Roast your red pepper and garlic while the chickpeas are cooking so everything is ready to go when it's done!
• Save your extra roasted red pepper and roasted garlic and use them in other recipes. The roasted garlic will work in place of garlic in any recipe. You can also blend them up and add them to cashew cream to make a flavored spread or dip.

Nutrition

Calories: 222kcal | Carbohydrates: 20g | Protein: 8g | Fat: 14g | Saturated Fat: 2g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 6g | Sodium: 600mg | Potassium: 328mg | Fiber: 6g | Sugar: 3g | Vitamin A: 538IU | Vitamin C: 23mg | Calcium: 54mg | Iron: 2mg

The post Instant Pot Hummus with Roasted Peppers and Garlic appeared first on The Mindful Fork.

Quinoa tabbouleh salad works great as a quick snack but it also serves well as an appetizer or salad for meals. In this recipe, the quinoa boosts the protein in tabbouleh while also making it gluten-free while maintaining all the bright, delicious flavors you expect in the dish!

Updated: This post was originally published in March 2020 and has been updated with new photos and additional content.

I love to make a batch of this salad for the week! It takes just minutes to make and will hold up in the fridge for several days. This way I know if I need something quick and satisfying, yet healthy, I've got a dish to fall back on.

It makes a delicious base for a lunch bowl along with some roasted red pepper and garlic hummus or baked tempeh. I love to alternate with this butternut squash quinoa salad depending on the season and my mood.

💚 Why You Will Love This Tabbouleh Salad Recipe

• Simple ingredients and great flavor! It's a truly winning combination.
• Enjoy it as a side dish for all types of meals.
• Perfect to make ahead making it great for meal prep. It even tastes better the longer it sits.

🤔 What is Quinoa Tabbouleh?

Tabbouleh is a traditional Middle Eastern salad that originates from the Levant region of the Middle East. This area includes countries such as Lebanon, Syria, and Jordan. 

It's a refreshing and flavorful salad typically consisting of finely chopped parsley, onions, and bulgur wheat with an olive oil and lemon juice dressing. 

Tabbouleh is known for its vibrant green color and is often served as a side dish or appetizer. It's a staple in Middle Eastern cuisine and is enjoyed for its fresh and light qualities, especially during warmer months. 

This quinoa tabbouleh recipe is inspired by the classic though I’m swapping out the bulgur wheat for quinoa making it gluten-free and adding some protein.

🛒 Ingredients

Tabbouleh is mostly made with fresh ingredients and just a couple of pantry staples! Everything is easy to find in most markets and grocery stores. Here's a look at what you need:

• Quinoa: You can use white quinoa or tri-colored quinoa for this quinoa recipe. They both work great and taste the same. The main difference is consistency. White quinoa is softer while the tri-colored quinoa has a bit more texture to it because red and black quinoa don't cook up as soft. This nuanced texture works great for salads.
• Green onions: The mild flavor of green onions works perfectly in this grain salad recipe.
• Red pepper: For color and flavor! You can also use orange or yellow but I don't recommend green because they aren't as sweet.
• Parsley: The key ingredient in tabbouleh. Make sure you are using flat-leaf parsley.
• Lemon: Freshly squeezed lemon juice is essential!
• Extra virgin olive oil: The naturally fruity flavor of olive oil works perfectly in this salad. Choose a high-quality variety, especially for salads.

🌿 Substitutions and Variations

Here are a few ways you can change up your tabbouleh salad to use up ingredients you have on hand or simply to change things up.

• Experiment with Different Grains: You can make it the classic way with bulgur or use couscous pasta or cooked barley, wheat berries, or farro. The possibilities are endless!
• Add More Veggies: Chopped cherry or grape tomatoes, zucchini, cucumber, olives, and red onion are a few ideas.
• Change Up the Herbs: You can try other refreshing combinations such as cilantro and lime or dill instead of parsley.
• Boost of Protein: Make it heartier by adding some cooked chickpeas, feta cheese, or lentils.
• Add a Sprinkle of Nuts: Pine nuts or walnuts work great!
• Add More Greens: Chop them up like the parsley. I love spinach and arugula with the lemon and olive oil dressing in this salad.

✅ How to Make Tabbouleh with Quinoa

Other than cooking the quinoa, this tabbouleh salad with quinoa recipe requires no cooking. It's also a perfect way to use leftover quinoa if you've got it! Here's a look at the main steps but you will find all the details in the recipe card.

1. Cook your quinoa and then set it aside to cool.

2. Prep the parsley. Cut the bottom half of the parsley stems off.
3. Wash the parsley and then place it in a salad spinner to remove any excess water. Remove the leaves from the remaining stems.

4. Chop the parsley in a food processor by pulsing a few times until the parsley is finely chopped. You can also chop it with a knife if you don't have a food processor.
5. Prep the remaining vegetables and gather the remaining ingredients.

6. Combine all the chopped ingredients together in a large bowl. Stir in the lemon juice, olive oil, and sea salt. Taste and adjust the seasonings to your preference.

❄️ How to Store

Store leftovers in the refrigerator for up to four days. It's not recommended to freeze it since it contains fresh vegetables.

If you plan to carry it with you, portion it out ahead of time to make it easier to grab and pack up.

🍽️ How to Serve

Quinoa Tabbouleh tastes great on top of crackers or served with veggies as an appetizer. I especially love Mary's Gone Crackers - Seaweed & Black Sesame are a favorite!

Serve it up as a side dish for meals too! It would go great with a vegan tuna salad, vegan BLT, or collard green wraps.

🔪 Helpful Kitchen Tools & Gadgets

• Food processor: It's a lifesaver in this recipe since it chops parsley in seconds rather than minutes!
• Sharp knife: Every kitchen needs at least one good knife. It makes the prep for tabbouleh with quinoa, quick, easy, and safer.
• Salad spinner: This kitchen tool is the key to keeping your greens fresh longer which means LESS WASTE! It easily removes nearly all the water left on the greens and herbs after washing them which means they won't spoil as quickly.

👩🏻‍🍳 Expert Tips

• Cook your quinoa in advance to save some time and so it can cool down before mixing.
• Have quinoa left over? Use it to make black bean quinoa burgers!
• Use fresh lemon. After the parsley, it's the next top ingredient in this dish. Fresh lemon juice is 100% better than the stuff in a bottle.
• Let it stand a bit before serving. While you can serve it right away, letting it sit gives it time for all the flavors to meld.

❓Recipe FAQs

🌎 Is Quinoa Sustainable?

Since 2008, quinoa has grown in popularity, especially among vegans. This increased demand has led to unsustainable farming methods in Peru, Bolivia, and Ecuador, where most quinoa is developed.

Farmers trying to keep up with demand had no choice but to abandon their traditional methods of farming. Monocropping single-variety quinoa and other unsustainable practices became the only feasible way for farmers to grow crops.

Although the quinoa boom did not come without its adverse environmental and socio-economic side effects, this seedy grain superfood has the potential to reach sustainability status and help those affected by climate change in a sustainable way.

You can learn more about the facts behind quinoa and its potential to improve global food security in this article by Citizen Sustainable.

The best way to support the continued growth of quinoa is to buy Organic and Fair-trade Quinoa. It may be more expensive but paying the fair price for quinoa is a part of the solution. Diversify your quinoa diet and try a variety of sizes and colors to promote genetic diversity. 

Quinoa is shrouded in humanitarian and environmental issues but this pseudo-cereal superfood has the potential to improve global food security.

➕ More Salad Recipes

If you made this recipe, please leave a star 🌟 rating on the recipe card right below! You can also drop a review in the comment section. Your feedback is appreciated! And don’t forget to tag @themindfulfork so we can see your creations.

📖 Recipe

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Quinoa Tabbouleh Recipe

Quinoa Tabbouleh Recipe is a twist on traditional Mediterranean Tabbouleh that is made with bulgur wheat and tomatoes. The main ingredient in this recipe is parsley which has a very crisp, refreshing and cleansing taste to it.

Course Appetizer, Snack

Cuisine Vegan, Vegetarian

Prep Time 5 minutes minutes

Cook Time 15 minutes minutes

Total Time 20 minutes minutes

Servings 4 servings

Calories 300kcal

Author Chef Cindy

Ingredients

• 2 cups cooked quinoa cooled
• 2 green onions
• ½ red pepper
• 4 cups fresh flat parsley approximately two bunches
• 3 tablespoons fresh lemon juice
• ⅓ cup extra virgin olive oil
• ½ teaspoon sea salt

Instructions

• Follow the package directions to cook quinoa (*see notes below). Quinoa usually cooks in about 15 minutes. Set it aside when done to cool.
• Cut the bottom half of the parsley stems. Place parsley in a salad spinner to clean. Remove the rest of the stems using a knife or plucking off the leaves individually. Chop the parsley using a sharp knife or a food processor. Chop (or pulse a few times) until the parsley leaves are finely chopped.
• Prep the other ingredients: clean, trim, and thinly slice the green onions. Be sure to include some of the light green parts along with the white part (bulb). Clean the red pepper, slice it in half, and gently remove the white part (pith), and any of the seeds. Cut into thin strips and small dice the red pepper. Measure the remaining ingredients: lemon juice, olive oil, and sea salt.
• Mix all the chopped ingredients together in a bowl. Stir in the lemon juice, olive oil, and sea salt. Add more sea salt, if desired, but keep in mind not to add too much if you will be serving the tabouleh with crackers.

Notes

• Cook your quinoa in advance to save some time and so it can cool down before mixing. To cook quinoa: Add 1 cup of dry quinoa and 1 ¾ cups of water to a pot. Bring to a boil. Reduce to a simmer, cover, and cook for 15 minutes. Remove the cover and use a fork to fluff it up. Measure out 2 cups of cooked quinoa and save the rest for another use.
• Use fresh lemon. After the parsley, it's the next top ingredient in this dish. Fresh lemon juice is 100% better than the stuff in a bottle.Let it stand a bit before serving. While you can serve it right away, letting it sit gives it time for all the flavors to meld.
• Have quinoa leftover? Use it to make black bean quinoa burgers!

Nutrition

Calories: 300kcal | Carbohydrates: 26g | Protein: 6g | Fat: 20g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 14g | Sodium: 333mg | Potassium: 551mg | Fiber: 5g | Sugar: 2g | Vitamin A: 5585IU | Vitamin C: 104mg | Calcium: 105mg | Iron: 5mg

The post Quinoa Tabbouleh Recipe appeared first on The Mindful Fork.

This black bean quinoa burger recipe is super delicious and, of course, nutritious! It's also vegan, gluten-free, and versatile! It's so easy to switch up the toppings to make it just the way you like your burgers!

Updated: This post was originally published in April 2020 and has been updated with new photos and additional content.

Are you looking for some simple, easy & healthy recipes to make? How about some classic American favorites comfort food? Most surveys showed similar results, and guess what was on every list - burgers!

These veggie burgers make a family-friendly meal and go great with a fresh corn and zucchini salad, roasted potato and green bean salad, or a gluten-free panzanella salad.

You would be surprised how creative you can create a meal with limited ingredients. That's how this recipe came to be. We share the best ingredients to stock in your pantry to make mealtime easier!

💚 Why You Will Love This Black Bean Quinoa Burger

• Veggie burgers are the perfect addition to your weekly meal rotation to change things up a bit!
• A kid-friendly burger the whole family will love.
• Easy to make ahead for meal prep and they freeze great!
• Everyone loves a good burger!

🛒 Ingredients

It looks like a long list of ingredients, but these black bean quinoa burgers go together in a flash! Here's a look at some of the main ingredients you need.

• Quinoa: I prefer white quinoa for making burgers. You will need to cook about two-thirds of a cup of dry quinoa. Do this a day ahead if possible to save some time.

PRO TIP: I recommend cooking quinoa in a large batch and using leftovers for some of my other favorite recipes - Quinoa Tabbouleh or Roasted Veggie Quinoa Bowl.

• Coconut oil: For cooking the veggies. You can use any other neutral-flavored vegetable oil.
• Shiitake mushrooms: Shiitake mushrooms add umami flavor and some texture to the burgers. You can also use cremini mushrooms but their flavor is less intense.
• Onion: Use whatever onion you have on hand.
• Grape tomatoes: You can also use diced Roma tomatoes or cherry tomatoes.
• Garlic: Use fresh garlic cloves for the best flavor.
• Black beans: Using canned black beans makes this recipe quick and easy. If you want to cook dry, you will need about 1 ½ cups. 
• Chipotle peppers: These add a bit of spice but also a nice smoky flavor to the veggie burgers.
• Egg substitute: You need the equivalent of one egg. I recommend using Bob's Red Mill Egg Replacer. Or you can use one tablespoon of ground flax seeds mixed with three tablespoons of water. Let it sit for 5 minutes before using.
• Guacamole topping: To make fresh you will need avocados, fresh lime juice, cilantro, and jalapeno. You can also use a store-bought guacamole to save time.
• Burger toppings: I am using micro-greens and roasted red peppers. But of course, you can use any of your favorite burger toppings.
• Burger buns: I love using vegan brioche buns for burgers but anything works.

🌿 Substitutions and Variations

• Wrap it up! Skip the bun and stuff all the ingredients into a wrap for a tasty vegan burger wrap.
• To make veggie burgers gluten-free, all you need to do is swap the bun for a gluten-free alternative!
• No chipotle peppers, or you don't like it spicy? Don't have chipotle peppers in adobo sauce, then use chili garlic sauce, enchilada sauce, chili paste, or a dash of Tabasco chipotle hot sauce, if you don't mind the heat.
• Swap out the guacamole with a homemade burger sauce. Use cashew cream and flavor it however you want! Adding some balsamic vinegar or Sriracha are just a few ideas.
• For a punch of flavor, top your burgers with some pickled red onions!
• Top it with a few slices of smoky tofu bacon.

✅ How to Make Quinoa Black Bean Burgers

1. Cook the mushrooms in coconut oil over medium-low heat for five minutes. Add the onions and garlic and cook until the onions are softened.
2. Add the tomatoes and cook for an additional 5 minutes.

3. Use a masher to mash the beans leaving a few whole beans for extra texture. 
4. Combine cooked quinoa with the sauteed vegetables and mashed beans together. Add the egg substitute, salt, and parsley.

5. Use a scoop (what size is she using) to measure out each burger.
6. Use your hands to shape into patties and place them on your prepared baking sheet.

7. Bake the burger patties in the oven for 20 minutes without flipping them over.
8. Prepare the guacamole topping. Combine the mashed avocado with the chopped cilantro, lime juice, and salt.

9. Assemble your burgers and serve them immediately! 

❄️ How to Store and Reheat

Store your cooked quinoa black bean burgers in an airtight container in the fridge for up to five days or in the freezer for up to three months. I recommend storing them in a single layer. If it's necessary to stack, place a piece of parchment in between the patties.

For freezing, flash-freeze them first on the baking tray with parchment. When they're frozen solid you can place them in a container for storage. This makes them easier to remove one at a time to reheat.

Reheat the patties in the oven. Lay them on a parchment-lined baking tray and cook for 15-20 minutes until heated through.

PRO TIP: Double the recipe and freeze the patties separated with parchment. Defrost in the refrigerator one day ahead. 

🔪 Kitchen Gadgets and Tools

Having a few kitchen gadgets on hand makes cooking homemade vegan burgers a bit easier.

Beyond the basics such as bowls, measuring cups, baking sheet, and a skillet, I find that using a cookie scoop makes an easy way to measure out the burgers. Evenly-sized burgers cook up better in the same amount of time. For this recipe, two large scoops make a perfect size burger. Of course, if you don't have one, a dry-measure cup (½ cup well-rounded) will work!

Cook the veggie burgers on some parchment paper so they are easier to remove from the pan after cooking.

👩🏻‍🍳 Expert Tips

• Use an ice cream scooper to measure the patties so they are evenly sized. 
• Cook the burgers without flipping them!
• Don't completely mash the beans. Leaving some of the whole or partially mashed gives these burgers much more texture.
• Feel free to swap out the burger toppings and buns for your favorites!
• For meal prep or to save some time for a weeknight dinner you can cook the quinoa ahead, drain and mash the beans, and do all the chopping in advance. That way all that's left is to mix up the patties, shape them, and cook in the oven.

❓FAQs

🌎 Sustainability Tips

Is a black bean burger actually more sustainable than a beef burger? You often hear that plant-based burgers are more sustainable than traditional beef burgers but how much better for the environment are they really?

Here are some quick stats for you to consider about beef production!

• Beef production is at the forefront of environmental degradation and one of the leading causes of climate change.
• Livestock releases great amounts of the greenhouse gas methane which traps heat in the atmosphere.
• In order to feed livestock, acres and acres of land need to be cleared to grow feed.
• Thirty-four percent of global crop production goes to growing food for livestock rather than feeding the population directly.

Unless countries support their farmers in investing in regenerative farming, and people switch to a predominantly plant-based diet, the negative repercussions of the meat industry will become irreversible.

On the other hand, bean crops improve soil health by absorbing nitrogen and carbon dioxide that is then stored in the soil for future crops. They also use less land and water than what is needed for livestock production.

So next time you are deciding between a beef burger and a bean burger, go for the bean!

➕ More Vegan Sandwich Recipes

If you made this recipe, please leave a star 🌟 rating on the recipe card right below! You can also drop a review in the comment section. Your feedback is appreciated! And don’t forget to tag @themindfulfork so we can see your creations.

📖 Recipe

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Black Bean Quinoa Burger Recipe

This black bean quinoa burger recipe is super delicious and, of course, nutritious! It's also vegan, gluten-free, and versatile! It's so easy to switch up the toppings to make it just the way you like your burgers!

Course Gluten-Free, Vegan

Cuisine American

Prep Time 10 minutes minutes

Cook Time 25 minutes minutes

Total Time 35 minutes minutes

Servings 6 Burgers

Calories 653kcal

Author Chef Cindy

Ingredients

Quinoa Burger

• 2 cups cooked quinoa (⅔ cup uncooked)
• 1 tablespoon coconut oil
• 2 oz shiitake mushrooms (3 large) chopped
• ½ cup onion diced small
• 8 grape tomatoes quartered and diced small
• 2 garlic cloves minced
• 15 ounce can black beans drained and rinsed
• 2 chipotle peppers with adobo sauce chopped
• 1 vegan egg
• 1 teaspoon salt
• 1 tablespoon fresh parsley chopped
• olive oil spray

Guacamole topping

• 2 avocados
• ½ lime juiced
• ¼ teaspoon salt
• 1 tablespoon cilantro chopped
• ½ jalapeño seeded and chopped

Additional burger toppings

• 1 cup micro-greens or chopped kale
• 3 roasted red peppers chopped
• hot pepper sauce
• 6 vegan brioche buns or favorite burger buns

Instructions

• Preheat oven to 375°.
• Cook quinoa according to directions. Prep all of the burger ingredients - mushrooms, onions, tomatoes, garlic and parsley. Drain & rinse beans.
• Heat one tablespoon of coconut oil on med-low in a frying pan. Add shiitake mushrooms. Cook for 5 minutes then add onions & garlic. Once onions are softened, add tomatoes and cook an additional 5 minutes.
• Place the 2 cups of cooked quinoa in a medium bowl and mix in the sautéed burger ingredients. In a separate bowl, use a masher (or fork) to mash the beans leaving a few whole beans for extra texture. Add beans to the bowl of quinoa. Thoroughly blend in egg substitute, salt, and parsley. 
• Line a baking sheet with parchment paper and spray with olive oil. Form 6 evenly sized patties using your hands and place them separately on the baking sheet.
• Bake burger patties in the oven for 20 minutes, without flipping over.
• While burgers are cooking, prepare the guacamole topping. Halve the avocado, remove the pit, scoop out the avocado, and mash with a fork. Blend in chopped cilantro, lime juice, and salt.
• When burgers are ready, place each burger on a bun and top with guacamole, micro-greens, and diced roasted red peppers. You can add a sprinkle of hot sauce if you desire. Serve immediately.

Notes

• Use a cookie scoop to measure the patties so they are evenly sized. 
• Cook the burgers without flipping them.
• Don't completely mash the beans. Leaving some of the whole or partially mashed gives these burgers much more texture.
• Feel free to swap out the burger toppings and buns for your favorites!
• For meal prep or to save some time for a weeknight dinner, you can make the burgers ahead and refrigerate until ready to bake.

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Nutrition

Calories: 653kcal | Carbohydrates: 75g | Protein: 19g | Fat: 33g | Saturated Fat: 14g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Cholesterol: 144mg | Sodium: 1408mg | Potassium: 792mg | Fiber: 13g | Sugar: 3g | Vitamin A: 1173IU | Vitamin C: 24mg | Calcium: 114mg | Iron: 4mg

The post Black Bean Quinoa Burger Recipe appeared first on The Mindful Fork.

A strawberry galette is one of the best ways to enjoy the fresh flavors of summer berries! Using a vegan galette crust, it's stuffed with ripe, juicy, sweet strawberries and baked up to perfection!

Updated: This post was originally published in July 2020 and has been updated with new photos and additional content.

There are so many reasons to love the summer season. We get to spend more time outdoors biking, hiking, swimming, or gardening.

We can lounge on the beach, read a book in a park, dine at an outdoor cafe, or have a rooftop or backyard barbecue. But what can I say - one of my top 10 favorite things to do is to visit a local farmers market and buy organic summer fruits and vegetables!

I especially can't resist fresh organic strawberries, especially in this Vegan Strawberry Galette! You can also use them to make lemon chia pudding or French toast with berries! They're also served up with cashew cream or with yogurt and vegan granola for a healthy dessert.

💚 Why You Will Love This Strawberry Galette Recipe

• A galette recipe is the perfect pastry recipe for beginners! It's meant to look rustic and requires much less work to look amazing!
• It's bursting with fresh strawberries!
• It's made with vegan galette dough, though no one will know it! It's also so easy to make gluten-free.

🛒 Ingredients

All you need to make a delicious vegan galette are a handful of simple ingredients. You might even have most of them in your pantry and a quick trip to the market will get you some fresh strawberries to make this recipe.

• Flour: This vegan galette crust uses both whole wheat pastry flour and all-purpose flour. Using whole wheat pastry flour adds some whole grains while also keeping the galette dough nice and tender.
• Light brown sugar: Brown sugar has molasses added to it to give it the subtle shade of brown while also adding a richer flavor.
• Cinnamon: Just a hint of spice to the crust.
• Coconut oil: Replaces the butter typically used to make galette pastry dough. You can also use chilled vegan butter.
• Maple syrup: Adding a bit more sweetness but also moisture to help the dough come together.
• Vanilla extract: Use pure vanilla extract and not imitation for the best flavor.

• Strawberries: There is no comparison between an in-season, local farmers' market strawberries and the mid-winter strawberries that have been shipped across the country. Never mind the environmental impact of shipping it long-distance!
• Sweetener: The strawberries are sweetened using maple syrup for a bit more complex flavor and organic cane sugar. Buying organic ensures your sugar is vegan.
• Lemon juice and zest: Adds a bit of acid to balance the sweetness but also lemons and strawberries are made for each other!

🌿 Variations

• Gluten-free: To make the pastry gluten-free, use your favorite gluten-free flour combo or Bob's Red Mill GF All-Purpose Baking Flour. For extra flavor, you can substitute a three-quarters cup of almond flour for regular gluten-free flour. 
• Change up the berries: You can also use other berries to make a delicious vegan galette.
• No whole wheat pastry flour? You can use all all-purpose flour instead.

✅ How to Make a Strawberry Galette

The best part about making this strawberry galette is the vegan dough is ready within 15 minutes without any kneading! Here are the main steps in the recipe.

1. Mix together the sliced strawberries, maple syrup, oil, vanilla, lemon, sugar, and cinnamon in a mixing bowl. Set the bowl aside to let the flavors blend while you work on the crust.

2. Whisk together the flour, sugar, baking powder, cinnamon, and salt in another bowl.
3. Add the oil to the flour mixture using your fingertips or a pastry cutter. Work the oil into the flour until it has a crumbly texture.

4. Mix together the maple syrup, vanilla, and a tablespoon of ice-cold water in a small bowl.
5. Drizzle this mixture into the dough while blending in with a wooden spoon. Add more ice water one tablespoon at a time, mixing with your hands until the dough is moist and holding together.

PRO TIP:  Be careful not to overmix the vegan pastry dough.

6. Shape the dough into a ball and flatten it like a disk. Wrap it in plastic and refrigerate for 15 minutes.

7. Place the chilled dough between two large pieces of parchment paper. 
8. Roll out the dough using a rolling pin. You want it to be about 9 inches in diameter and about ⅛ inch thick. After rolling, transfer the parchment with dough on top to a baking sheet. Score the dough by making a few small slits in it with a knife.

9. Spoon the strawberry mixture into the center of the dough, leaving about 2 inches of dough around the edges.
10. Fold up the edges of the galette, moving around the galette and pleating the dough as you go. Press the folds gently to secure them.

PRO TIP: Brush the exposed edges of the vegan pastry crust with oil (or melted vegan butter). It’s optional but it helps the galette bake up with a golden finish.

11. Bake until the crust is golden brown and the strawberries are juicy. Remove from the oven and let it cool for a few minutes before serving.

❄️ How to Store

Vegan galettes are best enjoyed fresh! But if you have leftovers, here's what to do.

Since this dessert is made with fresh fruit, it's necessary to wrap and store any leftovers in the fridge. You can warm it up again if you want for serving or simply set it out at room temperature to remove the chill of the fridge. It should last for up to three days.

🔪 Kitchen Gadgets & Tools

The beauty of making a galette is that you don't need a lot of different tools to make it. I find a pastry cutter works great for mixing the dough. You definitely want to use parchment paper and your favorite rolling pin!

You'll need a flat baking dish and of course a whisk, spoon, and measuring cups.

👩🏻‍🍳 Expert Tips

• Make sure you are using ice-cold water to make the vegan dough! This is important for a flaky crust.
• Serve it up warm with a scoop of ice cream or whipped cream for a decadent dessert.
• Strawberry galette tastes best made with fresh summer strawberries.

❓FAQs

🌎 Sustainability Suggestions

Why choose organic strawberries? Strawberries are almost always at the top of the EWG’s Dirty Dozen list which identifies different produce that contain the most pesticide residue. 

Also, buying organic reduces the environmental impact of their production. Conventional strawberries have a significant carbon footprint due to intensive pesticide use, soil degradation, and water pollution while organic farming uses more environmentally friendly practices that contribute to a healthier planet.

Also, the transportation of strawberries over long distances increases their carbon emissions. Buying locally grown organic strawberries when possible, reduces this impact. One great way to obtain local, seasonal fruits and vegetables is to join a CSA. 

By making the choice to buy organic, you are contributing to a healthier planet while enjoying delicious, sustainably grown strawberries.

➕ More Vegan Dessert Recipes

📖 Recipe

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Vegan Strawberry Galette

A strawberry galette is one of the best ways to enjoy the fresh flavors of summer berries! Using a vegan galette crust, it's stuffed with ripe, juicy, sweet strawberries and baked up to perfection!

Course Dessert

Cuisine Healthy, Vegan

Prep Time 30 minutes minutes

Cook Time 35 minutes minutes

Total Time 1 hour hour 55 minutes minutes

Servings 6 Servings

Calories 322kcal

Author Chef Cindy

Ingredients

Strawberry Galette Filling:

• 2 cups strawberries, hulled (greens removed) and sliced
• 1 tablespoon maple syrup
• 1 tablespoon coconut oil use a neutral oil or melted butter instead
• 1 tablespoon vanilla extract
• 1 tablespoon fresh lemon juice & zest (½ lemon)
• 1 tablespoon organic cane sugar
• ¼ teaspoon ground cinnamon

Vegan Galette Dough - Dry Ingredients

• ¾ cup whole wheat pastry flour
• ¾ cup all purpose flour If Gluten-free, you can use your favorite flour combo or Bob's Red Mill GF All-Purpose Baking Flour. For extra flavor, substitute ¾ cup almond flour. 
• 2 tablespoons light brown sugar
• ¼ teaspoon baking powder
• ¼ teaspoon cinnamon
• pinch sea salt

Vegan Pastry Dough - Wet Ingredients

• ⅓ cup coconut oil or use chilled vegan butter. Mix chilled and cubed butter into the flour with your fingers or a pastry cutter.
• 2 tablespoons maple syrup
• 1 teaspoon vailla extract
• 4 tablespoons ice cold water

Optional:

• 1 tablespoon coconut oil for brushing before baking
• powdered sugar for serving

Instructions

• Preheat oven to 350°.

Galette Filling

• Combine the sliced strawberries, maple syrup, oil, vanilla, lemon, sugar, and cinnamon in In a mixing bowl. Mix well and set aside to let the flavors blend.

Pastry Dough

• Whisk together the dry ingredients in another bowl - flour, sugar, baking powder, cinnamon and salt.
• Add oil to the flour mixture using your fingertips or a pastry cutter. Work into the flour until its a crumbly texture.
• Mix maple syrup, vanilla, and 1 tablespoon of ice cold water in a small bowl.
• Drizzle the mixture into the dough while blending in with a wooden spoon. Using your hands, gradually add in the ice water, one tablespoon at a time until the dough is moist and holding together (not dripping). Be careful not to overmix.
• Gently shape the dough into a ball and flatten it like a disk. Place it in plastic wrap and refrigerate for 15 minutes.
• Take the chilled dough out of the refrigerator. Unwrap and place it between 2 large pieces of parchment paper. 
• Roll out the dough using a rolling pin until it has a diameter of about 9 inches and about ⅛ inch (no more than ¼ inch thick).
• Transfer the parchment with dough onto a baking sheet. Score the dough by making a few small slits in it with a knife.

Galette Prep

• Spoon (or arrange) the strawberry mixture onto the center of the dough, leaving about 2 inches of dough around the edges.
• Work your way around the galette, folding over the edges and gently pleating the dough as you go. Press the folds gently to secure them.
• Optional: Brush the exposed edges with oil (or melted vegan butter) for a golden finish.
• Bake in the preheated oven for 35 minutes or until the crust is golden brown and the strawberries are juicy.
• Remove from the oven and let it cool for a few minutes before serving.
• Serve the galette warm or at room temperature with a sprinkling of powdered sugar on top. You can also enjoy topped with vegan whipped cream or dairy-free ice cream if desired.
• Enjoy your homemade vegan strawberry galette!

Notes

 

• Make sure you are using ice-cold water to make the vegan dough! This is important for a flaky crust.
• Serve it up warm with a scoop of ice cream or whipped cream for a decadent dessert.
• Strawberry galette is best made with fresh summer strawberries.

Nutrition

Calories: 322kcal | Carbohydrates: 40g | Protein: 4g | Fat: 17g | Saturated Fat: 14g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 22mg | Potassium: 180mg | Fiber: 3g | Sugar: 15g | Vitamin A: 8IU | Vitamin C: 29mg | Calcium: 42mg | Iron: 2mg

The post Vegan Strawberry Galette appeared first on The Mindful Fork.

Looking for a dessert that's healthy as well as delicious? This Lemon Chia Pudding is both, but it's also super easy to make! I promise you will gobble it down even if you don't have a sweet tooth!

Updated: This post was originally published in July 2020 and has been updated with new photos and additional content.

Not only is vegan chia pudding great for dessert, but it also doubles as a healthy breakfast, a post-workout bite, or a late-afternoon snack. So make a big batch, and you will hope for leftovers!

Other healthy snacks you're going to love are this fresh strawberry sorbet, homemade applesauce, and this vegan granola. Like this chia seed pudding, they all work great to make a big batch and use throughout the week!

💚 Why You Will Love This Recipe

• Takes just five minutes of active time to make!
• Simple ingredients packed with healthy fats and nutrients.
• Versatile recipe so you can easily change it up with different fruits and flavors.

🛒 Ingredients

The ingredients needed to make lemon chia pudding bowl are easy to find and most grocery stores will have them.

• Almond milk: I enjoy almond milk most when making chia pudding but any mild-flavored plant milk works well.
• Yogurt: To keep this vegan, choose a non-dairy yogurt without any added sweeteners or flavors.
• Chia seeds: These tiny seeds swell up when added to liquid and create a pudding-like consistency in this dish. They are also a good source of protein and healthy omega-3 fatty acids.
• Lemon: We will use both the zest and juice, so using fresh lemon is the best.
• Maple syrup: This less processed sweetener works great, but you can also use other sweeteners you may prefer.
• Vanilla: Enhances the warming flavor and adds natural sweetness to the chia seed bowl.
• Fruit: We will be using bananas, strawberries, and blueberries.
• Walnuts: For some crunch but also adds proteins and more healthy fats. Other nuts work well too.

🌿 Variations

There are many options when it comes to making chia seed bowls. But here are a few favorite ingredients you can mix and match to make your own version of chia pudding.

• Change up the fruit. I love kiwis, blackberries, and raspberries too. You can also use this dish as an opportunity to focus on seasonal fruits, which are likely fresher and less expensive.
• Use other nuts and seeds. Try it with pecans, almonds, hemp seeds, or flax seeds.
• Add more toppings. Coconut flakes, carob chips, cacao nibs, and granola are all great ways to add more flavors.

✅ How to Make Lemon Chia Pudding

Making this healthy chia dessert pudding takes just minutes to prepare. Let's look at how to do it!

1. Prep the ingredients. Gather together all the ingredients, prep your fruit, zest the lemon, and then juice it.

2. Combine the almond milk, yogurt, chia seeds, lemon zest, lemon juice, and maple syrup in a large bowl.
3. Stir together until well combined and the chia seeds are evenly dispersed throughout the mixture.

4. Divide the mixture between serving dishes and place them uncovered in the refrigerator.
5. Let them sit for at least 30 minutes to thicken. Top each serving with sliced fruit, chopped nuts, and anything else you would like to add before serving.

❄️ How to Store Chia Pudding

Store the glasses uncovered in the fridge until ready to serve. If storing for snacks later in the week, it works great to pour into small jars, which you can cover with a lid once the pudding sets.

Store the fruit in separate containers and add when you're ready to eat it. It will last 3-4 days, depending on the freshness of the milk you used, and the fruit will last 2-3 days once cut.

I don't recommend storing it in the freezer.

👩🏻‍🍳 Expert Tips and ❓FAQs

• Serve in a dessert glass when serving as a dessert following a meal.
• Add the fruit right before serving.
• Give the chia time to set. It will begin to thicken after thirty minutes, but the longer it sits, the thicker it becomes.
• Use a microplane to zest the lemon peel. It creates a really fine zest which works perfectly in this healthy dessert.
• Serve chia pudding as a creamy, satisfying breakfast, snack, or dessert.

🌎 Sustainability Suggestions

The production of chia seeds is relatively sustainable, with a carbon footprint of 1.2 kilograms CO2e per kilogram. Most chia is grown in South America. It can be grown in areas with low-quality soil and requires little irrigation.

It's important to buy Non-GMO and organic chia seeds.

➕ More Healthy Fruit Recipes

If you made this recipe, please leave a star 🌟 rating on the recipe card right below! You can also drop a review in the comment section. Your feedback is appreciated! And don’t forget to tag @themindfulfork so we can see your creations.

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Easy Lemon Chia Pudding

Looking for dessert that's healthy as well as delicious? This Lemon Chia Pudding is both but it's also super easy to make! I promise you will gobble it down even if you don't have a sweet tooth!

Course Breakfast, Dessert, Snack

Cuisine Healthy, Vegan

Prep Time 5 minutes

Chill time 30 minutes

Total Time 35 minutes

Servings 2 servings

Calories 349kcal

Author Chef Cindy

Ingredients

• 1 cup almond milk
• ½ cup non-dairy plain yogurt
• 4 tablespoons chia seeds
• 1 medium lemon zest & juice
• 3 tablespoon maple syrup
• 1 teaspoon vanilla
• ½ banana sliced
• 3 strawberries sliced
• ¼ cup blueberries
• 1 tablespoon chopped walnuts

Instructions

• Prep ingredients - clean/slice fruit, chop nuts, juice and zest lemon.
• In a large bowl, whisk together almond milk, yogurt, chia seeds, lemon zest, lemon juice and maple syrup.
• Divide mixture between serving dishes and place (uncovered) in the refrigerator. Let it sit for at least 30 minutes as it will thicken over time.
• Top with sliced fruit & chopped nuts. Enjoy!

Notes

Serve in a dessert glass when serving as a dessert following a meal.

Add the fruit right before serving.

Give the chia time to set. It will begin to thicken after thirty minutes but the longer it sits the thicker it becomes.

Use a microplane to zest the lemon peel. It creates a really fine zest which works perfectly in this healthy dessert.

Serve it as a creamy, satisfying breakfast, snack, or dessert.

Nutrition

Calories: 349kcal | Carbohydrates: 53g | Protein: 8g | Fat: 14g | Saturated Fat: 1g | Polyunsaturated Fat: 9g | Monounsaturated Fat: 2g | Trans Fat: 0.04g | Sodium: 178mg | Potassium: 412mg | Fiber: 12g | Sugar: 29g | Vitamin A: 57IU | Vitamin C: 52mg | Calcium: 434mg | Iron: 3mg

The post Easy Lemon Chia Pudding appeared first on The Mindful Fork.

Have you always wanted to cook an artichoke but were too intimidated to take it on? Making stuffed artichokes is a super easy recipe for any level cook to master!

Steamed artichokes are stuffed with tons of garlic and breadcrumbs, baked in the oven, and can be served with a creamy yogurt sauce for dipping!

Updated: This post was originally published in June 2020 and has been updated with new photos and additional content.

Stuffed artichokes make a great first course to start a meal! It's a showstopper dish that seems super difficult but is actually easy to prepare.

Serve them up with nomato sauce and pasta or this tempeh bolognese for a tasty meal.

💚 Why You Will Love This Recipe

• An easy recipe with lots of photos to make sure your artichokes come out great!
• A healthy plant-based appetizer everyone will enjoy!
• Less waste! Steamed artichokes serves up almost the entire edible portion of the artichoke to enjoy.

🛒 Ingredients

Here's a look at the main ingredients needed to make breadcrumb-stuffed artichokes.

• Artichokes: The obvious star of the show in this recipe. California artichokes are available throughout the year, but the peak season is in March-May and then again in October. Make sure to choose artichokes that are firm and have tightly packed leaves. The stem will be slightly brown but shouldn't be dry or slimy. It's fine if the leaves have a few brown spots.
• Lemons: Adds flavor but, most importantly, keeps the artichokes from browning.
• Seasonings for steaming: Thyme, bay leaf, and peppercorns add flavor to the artichoke leaves and heart as it cooks.
• Italian-style breadcrumbs: These pre-seasoned breadcrumbs work great because they take less work. You can also use plain breadcrumbs and add some Italian seasoning to it.
• Olive oil: My favorite healthy oil for making breadcrumb stuffing.
• Garlic cloves: Fresh garlic adds the best garlic flavor.
• Parmesan cheese: Totally optional, but adds umami flavor to the stuffing. Use vegan parmesan cheese or add nutritional yeast instead for a vegan option.

✅ How to Make Stuffed Artichokes

Making this dish involves a few steps. First, you will need to prep and steam the artichokes. Then when they're done, we will stuff them and finish them off in the oven.

Step 1: How to Prep Artichokes

1. Juice half a lemon.
2. Cut off the bottom of each artichoke at the stem.

3. Pull out and discard the lowest leaves near the stem that are badly damaged or don’t form the outer petals covering the choke. (Make sure to compost the trimmings!)
4. Slice 1 inch off the top of the artichoke so you can see a cross-section of the petals. 

5. Trim off the pointy tops of the outer petals, as they can stay a little sharp, even after cooking. You might find this easier to do with a sharp pair of scissors. 
6. Spread the leaves apart under running cold water to clean out any residual dirt or grit.

7. Dip the bottom of the artichoke stem into the lemon juice or brush it onto exposed areas using a pastry brush. This will help slow down the browning of the artichokes while you’re prepping and cooking them.

Step 2: Steam Artichokes

1. Place the steamer basket in a large pot with enough water to reach the bottom of the basket but not flowing over.
2. Add the thyme, bay leaf, peppercorns, and a few slices of lemon to the water.

3. Bring the water to a gentle boil and steam the artichokes for approximately 30 - 45 minutes. The amount of time needed depends on the age of the artichoke. You will know it's ready when you give a leaf a little tug, and it comes off.

PRO TIP: Not feeling super comfortable with the process? Watch this video by Simply Recipes for a little more instruction.

Step 3: Stuff and Bake the Artichokes

1. Mix together the breadcrumbs, garlic, salt, olive oil, and parmesan cheese.

2. Spread the leaves apart on the steamed artichoke and stuff the breadcrumb mixture between the leaves.

PRO TIP: When stuffing artichokes after steaming, remove the center leaves either before or after steaming to allow more room for the delicious filling! 

3. Bake the stuffed artichokes covered at 375° F for 10 minutes. Uncover and cook for five minutes longer.  

️❄️ How to Store Fresh Artichokes

When you bring artichokes home from the store, there are some tips to follow for storing them. They are delicate vegetables so proper storage is important to maintain their freshness and flavor.

• Keep them dry. Any moisture causes them to spoil more quickly. Pat them dry using a clean kitchen towel before storing them.
• Refrigerate: Store artichokes in the vegetable crisper drawer of your fridge. Make sure they are in a bag with holes so the air can circulate around them.
• Wash right before using. To avoid exposing them to moisture that can cause them to spoil quickly.
• Use within a few days. Raw artichokes are best used within a few days after buying them. After that, they can start to dry out and lose flavor.

After cooking: Store steamed artichokes in the fridge for up to five days. Place them in the microwave for a few minutes or in a pot with water to reheat. Then once heated, you can stuff them and finish cooking them in the oven using the recipe directions.

Freezer: I don't recommend freezing steamed or stuffed artichokes.

🔪 Helpful Kitchen Tools and Gadgets

TMF recommends its Top 10 Kitchen Gadgets to have, and steamer baskets almost made it to the list. They are inexpensive and very handy to have around for steaming vegetables.

You're also going to want to have a sharp knife and kitchen shears for prepping the artichokes.

🍽️ How to Serve Artichokes

Artichokes make a delicious starter or appetizer for meals, either steamed or stuffed! If you're unsure what to serve with steamed artichokes, here are some ideas for inspiration!

• It would be a great starter for a pasta dinner made with Nomato Sauce or Veggie Tempeh Bolognese.
• Try them with Mussels with Chili and Samphire or this Creamy Polenta with Roasted Mushrooms and Chickpeas for a dinner party.

👩🏻‍🍳 Expert Tips

• It helps to have bowls on the table to discard leaves after eating! Only cut the artichokes when you plan to eat them to prevent browning.
• Apply some fresh lemon juice to any cut areas on the artichoke to help slow browning. 
• Be sure to buy artichokes close to when you plan to cook them and check the storage instructions mentioned above.
• It's important to trim off any pointy parts to make eating easier.

❓FAQs

🌎 Sustainability Suggestions

Are artichokes sustainable? Yes, as long as they are grown organically and without harsh chemical pesticides.

Since artichokes grow best in climates suitable for problematic pests such as aphids and moths, farmers tend to overspray their crops with pesticides.

This shouldn’t deter you from eating artichokes, though! Just remember to buy local and organic when possible.

➕ More Spring Seasonal Recipes

If you made this recipe, please leave a star 🌟 rating on the recipe card right below! You can also drop a review in the comment section. Your feedback is appreciated! And don’t forget to tag @themindfulfork so we can see your creations.

📖 Recipe

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Steamed and Stuffed Artichokes

This Steamed & Stuffed Artichoke Recipe is super EASY! Follow this recipe for a step-by-step guide to prep, steam, and stuff artichokes.

Course Appetizer

Cuisine American

Prep Time 20 minutes

Cook Time 1 hour

Total Time 1 hour 20 minutes

Servings 2 servings

Calories 578kcal

Author Chef Cindy

Ingredients

Steamed Artichoke

• 2 artichokes
• 1 lemon
• 1 teaspoon dried thyme
• 1 bay leaf
• 1 teaspoon peppercorns

Breadcrumb Mixture:

• 1 cup Italian style breadcrumbs
• ¼ cup olive oil add up to 2 tablespoons additional for more moist mixture
• 6 garlic cloves
• 1 tablespoon fresh parsley, chopped
• 1 tablespoon fresh basil, chopped
• 1 teaspoon dried oregano
• pinch of sea salt
• 1 tablespoon parmesan cheese optional

Instructions

Steamed Artichoke Prep

• Prep artichokes. Place in a steamer basket and steam for approximately 45 minutes.
• While artichokes are cooking, prepare the breadcrumb mixture.
• Stuffed Recipe: spread leaves apart and place breadcrumb mixture in between the leaves. Bake covered at 375° for 15 minutes (uncover last 5 minutes). Serve immediately, individually plated. 

Notes

It helps to have bowls on the table to discard leaves after eating!

Only cut the artichokes when you're planning to eat it to prevent browning.

Apply some fresh lemon juice to any cut areas on the artichoke to help slow down any browning. 

Be sure to buy artichokes close to the time you plan to cook them and make sure to check the storage instructions mentioned above.

It's important to trim off any pointy parts to make eating easier.

Nutrition

Calories: 578kcal | Carbohydrates: 65g | Protein: 15g | Fat: 32g | Saturated Fat: 5g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 21g | Cholesterol: 2mg | Sodium: 967mg | Potassium: 786mg | Fiber: 13g | Sugar: 6g | Vitamin A: 437IU | Vitamin C: 51mg | Calcium: 266mg | Iron: 7mg

The post Steamed and Stuffed Artichokes Recipe appeared first on The Mindful Fork.

This vegan Caesar salad makes a delicious alternative to the classic version! A creamy cashew-based dressing flavors the crisp romaine lettuce leaves, while crunchy chickpea croutons and a nutty parmesan cheese add flavor and texture.

Updated: This post was originally published in October 2019 and has been updated with new photos and additional content.

Whether you are a traditional Caesar Salad lover or not, I'm sure you will agree that this Vegan Caesar Salad with Roasted Chickpea Croutons is "out of this world" delicious!

It is packed with nutrition from the greens and tons of flavor from the nuts, seeds, and chickpeas.

If you love chickpeas recipes, you'll love this creamy polenta with chickpeas and mushrooms.

💚 Why You Will Love This Recipe

• Enjoy the flavor of a Caesar salad while also following a plant-based diet.
• Easy to make. It may seem intense, but the different elements don't require much hands-on preparation.
• Perfect to meal prep ahead and use for meals throughout the week.

🛒 Ingredients

The ingredient list for making a plant-based Caesar salad might look quite daunting. Remember that there are three main components to the recipe, and many of the ingredients are spices and pantry staples. 

Here are the main components of a vegan Caesar salad:

• Lettuce: Romaine lettuce is the traditional lettuce used to make Caesar salad. However, you can also make a vegan kale Caesar salad by adding Lacinato kale. Use a blend of the two or swap it for all kale. 
• Roasted Chickpea Croutons: Use canned chickpeas or use dry for a more budget-friendly option.
• Vegan Cashew Dressing: Easy to make vegan dressing from scratch or using all-purpose cashew cream.
• Nutty Nutritional Yeast Topping: A nutritious blend of nuts and seeds with a cheesy taste of nutritional yeast.

Roasted Chickpea Croutons

• Chickpeas: Cook a batch of dry beans or open a container - drain, rinse, and dry.
• Cayenne Pepper: Cayenne Pepper gives a great kick but is not a must in this recipe.
• Olive Oil: Extra virgin olive oil's taste and health benefits are always best, but any oil will do.
• Garlic Powder: Although garlic is used in each component, the taste of it isn't overwhelming in the recipe.
• Sea Salt: Add as little or as much as you want.

Caesar Salad Dressing

• Cashews and sunflower seeds: Soaked cashews will give the dressing its creamy texture. The cashews and sunflower seeds give the parmesan cheese topping texture and flavor.
• Lemon juice: Use fresh lemon if possible for the freshest flavor in the dressing.
• Dijon mustard: Flavors the dressing while also contributing to the texture. You can use other mustards, but the flavor will not be the same.
• Capers: Capers add a bold, savory flavor with a lemony tang and brininess of green olives.
• Garlic: We will be using a combination of fresh garlic cloves and garlic powder. The garlic powder works better for making chickpea croutons, while the cloves taste better in the dressing and parmesan cheese.

Nutty Parmesan Cheese Topping

• Extra virgin olive oil: A healthy oil idea for making salads.
• Nutritional yeast: This dehydrated yeast product is made from the strain Saccharomyces cerevisiae, the same type of yeast used to brew beer and bake bread. The yeast is harvested, washed, and then heated to dry, making it inactive. It is then crumbled into powder and then packaged for use. You can find it these days in most markets or purchase it online.

✅ How to Make Vegan Caesar Salad

There are four main components to this easy salad recipe:

• Fresh Greens - Romaine Lettuce (or a mix with Lacinato Kale)
• Roasted Chickpea Croutons
• Caesar Dressing
• Nutty Parmesan Cheese

Let's break each one down and look at what goes into making them.

PRO TIP: Make sure the night before you soak the cashews so they will blend up smoothly when making the dressing.

Step 1: Prep the Lettuce

1. Break apart the head of lettuce by hand and tear them into bite-size pieces or use a knife. Save a few whole leaves aside for plating purposes.
2. Wash the lettuce well in a salad spinner or bowl of water.
3. Use the salad spinner to dry them thoroughly, or let them drain in a colander or on a clean towel.

Step 2: Make the Chickpea Croutons

1. Rinse the chickpeas and lay them out in a single layer on a clean towel to dry.
2. Place them on a parchment-lined baking sheet and drizzle with olive oil. Move them around gently so they are coated evenly.

3. Sprinkle the seasonings over the chickpeas and move them around again. I find it's easiest to rotate them around with my hands.
4. Roast the chickpeas until crispy golden brown, stirring them halfway through cooking.

Step 3: Make the Vegan Caesar Dressing

1. Drain and rinse the soaked cashews. Place all of the ingredients for the dressing in a high-speed blender and process until smooth and creamy.
2. Add more water if the dressing is a bit thick.

PRO TIP: If you want to add a bit more cheesy flavor to the dressing, add more nutritional yeast.

Step 4: Make the Vegan Parmesan Cheese

1. Place the cashews and garlic clove in a food processor and blend until fully chopped.
2. Add the nutritional yeast, sunflower seeds, and garlic powder to the food processor and pulse until blended well.
3. Add the olive oil and pulse a few more times.

PRO TIP: Cashew cream is the base for Caesar Salad Dressing and many other vegan recipes. I recommend making a large amount of All-Purpose Cashew Cream to portion out for this recipe (1 cup recommended) and others throughout your week. See the recipe notes below for more details.

❄️ How to Store

For best results when storing leftovers, store each of the elements separately.

• Chickpea croutons: Store in an airtight container at room temperature. They will steadily lose their crispness the longer they sit. Try to use it within 3-4 days.
• Chopped lettuce: Store in the fridge for up to three days. If possible, cut only what you need to extend the life of your greens.
• Dressing and parmesan topping: Store in the fridge separately for up to 7 days.

🍽️ How to Serve

This vegan salad recipe works as both a side for meals, or you can also use it as a main dish for a light lunch. Here's a bit of inspiration for how to use it!

• Add more protein: If using it as a main meal, you may want to add more protein to the salad. It would go great with a serving of this roasted tempeh.
• Serve it up with a bowl of this vegetarian potato soup or parsnip and cauliflower soup.
• It works great as a side for your favorite pasta dish like pasta with nomato sauce or this vegan Italian sausage pasta dish.

🔪 Helpful Kitchen Tools and Gadgets

This dish requires mostly basic kitchen tools, but there are a few special items that I highly recommend.

Two gadgets that make this recipe super easy to prepare are a high-speed blender and a food processor. You can certainly use a regular blender to make the dressing, but it may take more time.

A salad spinner is a great investment for your kitchen. Not only is it a quick way to dry your greens, but it's also a way to keep your greens fresh longer. When stored wet or slightly damp, they are more likely to spoil quickly.

👩🏻‍🍳 Expert Tips

• Don't forget to soak the cashews in advance!
• Store leftovers separately, so they last longer.
• Use vegan salad recipe as a main dish or as a side.
• You can make this salad with romaine lettuce or a combination of kale and romaine.
• Make sure your greens are dry! Otherwise, they will water down the dressing.

❓FAQs

🌎 Sustainability Suggestions

One of the easiest ways to reduce your carbon footprint or make positive changes for the planet is to switch to eating more plant-based meals.

Making the jump to eating predominantly plant-based can seem daunting to most people, especially if you've grown up eating animal products your whole life or live with people who say they could never give up meat.

Luckily there are many tips and tricks to make the change easier; a great place to start is to check out our post tips for moving towards a plant-based diet!

➕ More Vegan Salad Recipes

If you made this recipe, please leave a star 🌟 rating on the recipe card right below! You can also drop a review in the comment section. Your feedback is appreciated! And don’t forget to tag @themindfulfork so we can see your creations.

📖 Recipe

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Vegan Caesar Salad with Roasted Chickpea Croutons

This vegan caesar salad makes a delicious alternative to the classic version! A creamy cashew based dressing flavors the crisp romaine lettuce leaves while crunchy chickpea croutons and a nutty parmesan cheese adds flavor and texture.

Course Entrée, Salad

Cuisine Vegan

Diet Vegan, Vegetarian

Prep Time 30 minutes

Cook Time 30 minutes

Total Time 1 hour

Servings 6 servings

Calories 263kcal

Author Chef Cindy

Ingredients

• 1 large head of romaine lettuce or 1 small head of romaine and 1 bunch of Lactino kale

Roasted Chickpea Croutons:

• 1 container 13.4 ounce or can of chickpeas
• 1 tablespoon extra virgin olive oil
• ½ teaspoon sea salt
• ½ teaspoon garlic powder
• ¼ teaspoon of cayenne pepper

Caesar Dressing:

• ¾ cup raw cashews covered & soaked in water overnight
• ½ cup water
• ½ lemon juiced approximately 1 ½ tablespoons
• ½ tablespoon Dijon mustard
• 2 tablespoons of extra virgin olive oil
• 2 garlic cloves
• 2 teaspoons capers
• 1 tablespoon Worcestershire sauce
• ½ teaspoon sea salt & pepper or to taste

Nutty Parmesan Cheese:

• ⅓ cup raw cashews
• 2 tablespoons of sunflower seeds
• 1 garlic clove
• 1 tablespoons of nutritional yeast
• 1 tablespoon extra virgin olive oil
• ½ tablespoon garlic powder
• sea salt to taste

Instructions

• Place cashews (for dressing) in a bowl or measuring cup and soak in water overnight. Drain & rinse.

Prep the Letttuce

• Break each leaf apart by hand (or cut) into bite size pieces, setting a few whole leaves aside for plating purposes. Clean in a salad spinner or bowl of water. Dry thoroughly. 

Make the Chickpeas

• Preheat oven to 400°. Drain & rinse chickpeas. Place in a clean towel to dry. Remove the chickpeas from the towel and place on a parchment lined baking sheet. Pour olive oil over the chickpeas and move them around  gently so they are coated evenly. Sprinkle the seasonings over the chickpeas and shift around again (I find it easiest to just rotate them around with my hands). Roast for approximately 30 minutes, until crispy golden brown, rotating after 15 minutes with a spoon or spatula.

Make the Dressing

• Drain & rinse the cashews. Place all ingredients in a high-speed blender and process until smooth & creamy. Add more water if necessary. You can also add nutritional yeast if you desire.

Make the Parmesan Topping

• Place cashews & garlic in a food processor and blend until fully chopped. Add the remaining ingredients (except oil) and pulse until blended well. Add the oil and pulse a few more times.
• Plate greens (or in a large bowl). Top with chickpea croutons, nutty parmesan cheese and a drizzle of the vegan caesar dressing. 

Notes

Don't forget to soak the cashews in advance!

For the dressing, use 1 cup of All-Purpose Cashew Cream and add the rest of the ingredients to the blender omitting cashews, water, and salt.

Store leftovers separately, so they last longer.

Use vegan Caesar salad as a main dish or as a side.

You can make this salad with romaine lettuce or a combination of kale and romaine.

Make sure your greens are dry! Otherwise, they will water down the dressing.

Nutrition

Serving: 1g | Calories: 263kcal | Carbohydrates: 14g | Protein: 7g | Fat: 22g | Saturated Fat: 3g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 13g | Sodium: 276mg | Potassium: 505mg | Fiber: 4g | Sugar: 3g | Vitamin A: 9128IU | Vitamin C: 6mg | Calcium: 54mg | Iron: 3mg

The post Vegan Caesar Salad with Roasted Chickpea Croutons appeared first on The Mindful Fork.

Looking for a healthier, plant-based twist on classic bolognese sauce? Try this delicious tempeh bolognese sauce recipe! This easy sauce is made with protein-rich tempeh, loads of veggies, and flavorful herbs and spices.

It's a satisfying alternative to meat sauces and is perfect for vegans and anyone looking to add more veggie-based meals to their diet.

Updated: This post was originally published in June 2020 and has been updated with new photos and additional content.

This is one of my favorite "end of the week" recipes!

Most weeks, I food shop only once a week. Early in the week, I use vegetables with a shorter shelf life. At the end of the week, I rely on ingredients (tempeh, tofu, plant-based meats) that hold well in the refrigerator for over a week.

Using this strategy means I waste less food, save a bit of money, and save time since I only have to shop once a week!

If you want to explore more ways to cook with tempeh, try this easy roasted tempeh recipe. It's perfect to add to a variety of different meals.

💚 Why You Will Love This Recipe

• Great meaty texture without any meat!
• A healthy way to sneak more veggies into your meals.
• Easy to make recipe using simple ingredients.

🛒 Ingredients

This tempeh bolognese recipe relies on a few pantry staples and fresh ingredients! Here's what you need:

• Aromatics: Cooking onion and garlic create the base of the flavorful sauce.
• Veggies: I am using zucchini, yellow bell pepper, and Swiss chard. You could also use other colors of bell pepper and replace the Swiss chard with kale or spinach. This veggie bolognese is great for using up veggies you have lying around in the produce drawer.
• Tempeh: Tempeh happens to be one of the most versatile vegan protein sources. It can hold in the refrigerator for many weeks. It crumbles up great to resemble the texture of ground meat in this vegan tomato sauce. It's often found in large grocery stores near the tofu, or you can find it in health food stores.
• Red wine: A classic addition to bolognese sauce and adds more depth of flavor to the sauce.
• Tomato puree: Buy your favorite jarred tomatoes for making this sauce.
• Sweetener: You want to add a bit of sweetness to balance out the acid of the tomatoes. You can use brown rice syrup, maple syrup, agave, or honey.
• Pasta: You can serve your tempeh bolognese with your favorite pasta. You might want to try using pasta made from beans, such as Explore Cuisine Organic Edamame & Mung Bean Fettuccine. Or something a bit more traditional tasting and one of my recent favorites, Brown Rice, Amaranth & Quinoa Rotini Supergrain Pasta, made by Ancient Harvest. Both are Organic, Gluten-Free, Vegan, Non-GMO, and high in plant-based protein!

🌿 Substitutions

• Red wine: You can swap the red wine and use white wine instead. If you prefer to leave it out completely, you can use vegetable broth instead but note that it will slightly alter the flavor of the sauce.
• Gluten-free: If you want to make this dish gluten-free, check your tempeh package, as most aren't gluten-free. However, there are a few that offer it as an option.
• Tempeh: If you want to skip the tempeh, you can replace it with crumbled tofu.
• Tomato puree: You can use crushed tomatoes or roasted cherry tomatoes to make a thicker, chunkier sauce. 

✅ How to Make Tempeh Bolognese

1. Prep all the ingredients. This way, everything is ready to go as you start to cook. As the recipe card directs, chop the onions, garlic, zucchini, yellow pepper, swiss chard, and basil.
2. Pulse the tempeh in a food processor to break it up into small chunks.

PRO TIP: No food processor? No worries! You can use a grater to break it up or simply crumble it with your hands.

3. Heat the olive oil in a large skillet and add the tempeh and chopped onion. Cook until the onions are softened and the tempeh is slightly browned.

4. Add the salt, garlic, and oregano to the skillet with the tempeh and onions.
5. Add the wine to the pan. Stir to remove any browned bits from the pan.

6. Add the zucchini and peppers to the pan and cook until tender, about 10 minutes. While the veggies are cooking, cook the pasta according to the directions on the package.

7. Add the tomato puree and brown rice syrup to the pan and stir to combine. Cook to heat the sauce and blend the flavors. Season with salt and pepper to taste.
8. Add the chopped swiss chard to the pan and cook until the leaves have wilted.

PRO TIP: If you prefer a thinner sauce, add up to a quarter cup of water to the tempeh spaghetti sauce.

9. When the vegan tempeh bolognese is ready, garnish it with fresh basil. Serve it up over pasta and sprinkle each plate with vegan parmesan and more fresh basil. 

❄️ How to Store

Refrigerator: Store the sauce separately from the pasta. The sauce will last up to five days in the fridge and the pasta is good for 3-4 days.

Freezer: Tempeh bolognese sauce can be stored in the freezer for up to three months. But I do not recommend freezing the pasta.

Reheat: If frozen, thaw in the fridge overnight. Heat in a saucepan or skillet until heated through. Add water if needed to thin out the sauce.

🔪 Helpful Kitchen Tools and Gadgets

Use a food processor to save time crumbling the tempeh. If you don't have one, a hand grater works too.

You will need a cutting board and knife for chopping. I love using this bamboo cutting board in my kitchen. It's a more sustainable option than plastic. Also, be sure you have a good quality knife and that it's sharp enough for chopping.

Use a large skillet or Dutch oven to cook tempeh bolognese sauce.

👩🏻‍🍳 Expert Tips

• Wash the Swiss chard well. Sand hides in the leaves easily; nothing is worse than a gritty sauce on your pasta.
• Prep all your ingredients before you start cooking. Having everything to go makes for stress-free cooking.
• Feel free to swap out the veggies for others you have on hand!
• This dish pairs really well with steamed asparagus, crusty French bread (with a side of dipping olive oil with crushed garlic), and a glass of red wine!

❓ FAQs

♻️️ Zero-Waste Tips

One thing we all have control over in our kitchens that can impact our planet is food waste. One common way that food is wasted is by buying fresh ingredients and then letting them go bad in the fridge before using them.

You can implement a couple of strategies to reduce the amount of food you throw away. You can start by taking the time to plan out your meals each week. That way, you know what you will be cooking and what you need to buy.

For meals later in the week, focus on buying ingredients that last longer to use in your meals later in the week. These include:

• potatoes
• beets
• carrots
• squash
• brussels sprouts
• peppers
• kale or swiss chard
• cauliflower
• celery
• cabbage

By putting in a little thought, you can reduce food waste's impact on your carbon footprint.

➕ More Tempeh and Tofu Recipes

If you made this recipe, please leave a star 🌟 rating on the recipe card right below! You can also drop a review in the comment section. Your feedback is appreciated! And don’t forget to tag @themindfulfork so we can see your creations.

📖 Recipe

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Easy Veggie Tempeh Bolognese Recipe

Looking for a healthier, plant-based twist on classic bolognese sauce? Try this delicious tempeh bolognese sauce recipe! This easy sauce is made with protein-rich tempeh, loads of veggies, and flavorful herbs and spices.

Course Dinner

Cuisine Italian

Diet Vegan, Vegetarian

Prep Time 15 minutes

Cook Time 30 minutes

Total Time 45 minutes

Servings 4 servings

Calories 808kcal

Author Chef Cindy

Ingredients

• 1 small yellow onion chopped
• 2 garlic cloves minced
• 1 zucchini quartered and diced
• ½ yellow pepper cubed
• 2 cups swiss chard chopped
• 1 ounce package tempeh
• ¼ cup extra virgin olive oil
• 1 teaspoon sea salt
• 1 teaspoon dried oregano
• ¾ cup red wine
• 3 ¼ cup tomato puree (28 oz can or jar)
• 1 tablespoon brown rice syrup or maple syrup, agave, honey
• 1 tablespoon fresh basil chopped
• salt & pepper
• 1 pound pasta
• parmesan cheese vegan

Instructions

• Prep all the ingredients: chop onions, mince garlic, dice zucchini, cube yellow pepper, and chop the swiss chard and basil.
• Pulse tempeh in food processor to make small chunks (or break apart with hands)
• Heat olive oil in a large skillet and add tempeh and chopped onion. Cook until onions are translucent, and tempeh is slightly browned. Add salt, garlic and oregano. Then pour wine into the pan to deglaze and remove any browned bits from the pan.
• Add in zucchini, and peppers cook until tender, about 10 minutes. Meanwile, heat water for pasta and cook pasta according to directions.
• Stir in tomato puree and brown rice syrup. Heat through to blend flavors. Season with salt & pepper to taste. Add chopped swiss chard, and cook until wilted. Add up to ¼ cup water if a thinner sauce is desired.
• Serve over pasta. Top with parmesan and fresh basil. 

Notes

Wash the swiss chard well. Sand hides in the leaves easily and nothing is worse than a gritty sauce on your pasta.

Prep all your ingredients before you start cooking. Having everything to go makes for stress-free cooking.

Feel free to swap out the veggies for others you have on hand!

This dish pairs really well with steamed asparagus, crusty french bread (with a side of dipping olive oil with crushed garlic), and a glass of red wine!

Nutrition

Calories: 808kcal | Carbohydrates: 120g | Protein: 30g | Fat: 22g | Saturated Fat: 4g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 12g | Sodium: 702mg | Potassium: 1745mg | Fiber: 9g | Sugar: 19g | Vitamin A: 2351IU | Vitamin C: 66mg | Calcium: 167mg | Iron: 8mg

The post Easy Veggie Tempeh Bolognese appeared first on The Mindful Fork.

This tofu stir fry veggies recipe made with tofu, lots of veggies, basmati rice, and arame, a tasty sea vegetable, makes an easy weeknight dinner or meal prep meal. Learn more about cooking with sea vegetables and how to make a tasty vegetable stir fry!

Updated: This post was originally published in January 2020 and has been updated with new photos and additional content.

Are you looking for something to make with tofu? You have to try this Asian-inspired tofu vegetables stir fry. It is effortless to make.

What makes this vegetable tofu stir fry unique is the addition of a Japanese sea vegetable called arame. If you haven't heard of sea vegetables before, read on. This tasty recipe is a great way to start cooking with sea vegetables!

If you need more meal prep or easy dinner inspiration, try this roasted veggie quinoa bowl or nomato sauce recipe.

💚 Why You Will Love This Recipe

• It's quick and easy to make!
• Packed with healthy vegetables and plant-based protein.
• Perfect to prep ahead to make weeknight dinners a breeze.
• Delicious combination of ingredients creates a vegan dinner the whole family will love.

🛒 Ingredients

Don't be scared off by the list of ingredients. I know it looks lengthy but this dish really goes together quickly. Everything is easy to find in your grocery store, and some of them you may already have on hand.

• Basmati Rice: I used brown basmati rice, which is a whole-grain rice with more fiber and other nutrients than regular basmati rice.
• Tofu: Be sure to use extra-firm tofu, as it will hold up better when stir-frying.
• Arame: Look for arame in your health food store (I bought mine at Whole Foods) or an Asian market. If you can't find it, it's also easily accessible to buy online.
• Aromatics: Shallot, ginger, and green onions add flavor.
• Mushrooms: I used shiitake mushrooms. But you can also use cremini mushrooms, beech mushrooms, oyster mushrooms, or other varieties.
• Baby bok choy: These cook up quickly and are easy to prep for stir-fries.
• Shoyu: Also called soy sauce, it's added for its umami flavor. You can also use tamari or coconut aminos as a gluten-free option if needed.
• Mirin rice cooking wine: This is a traditional Japanese ingredient used to give flavor to dishes. It is slightly sweet and works to balance the saltiness of the other ingredients in the dish.
• Vegetable broth: Gives the stir fry sauce a more flavorful profile than water.
• White miso paste: Also called shiro miso, it has a mellow flavor compared to other types of miso.
• Red pepper chili flakes: Totally optional, but they add a bit of heat to the stir fry.
• Cilantro: To garnish the tofu, stir-fry veggies before serving.

What are Sea Vegetables?

Sea vegetables are simply plants such as algae and seaweed (brown, red, green) that grow in the ocean. The most commonly known variety of sea vegetables is nori, the common wrapper to make sushi.

Arame is just one of the many species of seaweed. It comes packaged, dried, in long brown strands.

It needs to be reconstituted before adding it to dishes. To reconstitute it, all you do is add water and within minutes, it's ready to use.

Don't be discouraged by their weird look! Arame is great for its sweet and mild flavor. Once you get used to the taste, you can use it in many recipes. It is very adaptable for multiple uses and can be added to salads, sautés, soups, and even baked goods.

For additional recipes using sea vegetables, try Roasted Red Pepper & Garlic Hummus.

✅ How to Make Stir Fry with Tofu and Veggies

Are you ready to get cooking? If so, here's an overview of the steps involved, but be sure to check the detailed instructions in the recipe cards for actually preparing the recipe.

1. Cook the brown basmati rice in the Instant pot. Give it a good rinse, and then add it to the pot along with water and salt. Cook for 15 minutes under high pressure. Release the steam naturally for 10 minutes, and then uncover the rice. Fluff it with a fork and keep warm and covered until the stir fry is ready.

2. Press the excess water from the tofu. Use a strainer with a weighted bowl or a tofu press.
3. Place the arame in a bowl and cover with water.

4. Prep all the ingredients. Chop the shallot, dice the red pepper, slice the carrot diagonally, trim the ends of the mushrooms and cut them into bite-size pieces, slice the bok choy and cut crosswise, and slice the green onions.

PRO TIP: It's important to prep all your ingredients BEFORE starting to cook. Once you start cooking, things move fast and you won't have time to stop and do some chopping. I place each ingredient in small dishes so they can easily be placed close to my stove while I'm cooking.

5. Heat some olive oil in a non-stick pan (or a wok). Cook the shallots for 2 minutes. Then add the red pepper and carrots and cook for 5 minutes.
6. Add the mushrooms, bok choy, and green onions and cook an additional 7 - 8 minutes. Remove from the pan and place in a covered bowl to keep warm. At this point, strain and rinse the arame well.

7. Heat more olive oil In the same pan and sear the tofu on all sides. Add the shoyu, mirin, ginger, and vegetable broth to the skillet and cook until heated all the way through.
8. Remove two tablespoons of broth from the pan. Stir into a measuring cup with the miso until it dissolves.

9. Add the vegetables you set aside and the strained arame to the skillet.
10. Add the miso and broth mixture to the pan and stir thoroughly. Add chili pepper flakes to taste.

11. Plate the rice and tofu veggie stir fry side by side in a bowl. Sprinkle the top with chopped cilantro and serve.

❄️ How to Store and Use Leftovers

I find tofu vegetable stir fry is really best the first time around. But if you do happen to have leftovers pack them up in a container to carry for a quick meal on the go. I find the leftovers taste great either heated or cold.

Leftover rice goes super with roasted shiitake mushrooms or oyster mushroom bulgogi bowls.

Leftover stir-fry veggies make a great addition to a bowl made with roasted tempeh.

🔪 Helpful Kitchen Tools and Gadgets

Here are some of my favorite tools that I use for preparing vegetable stir fry.

• Tofu press: It's not necessary, but it really makes life easier. I am a huge fan of this one made from bamboo, making it more sustainable than the plastic options.
• Sharp knife: Having a quality sharp knife is a game changer! Not only does it make the chopping easier, but when it's properly sharpened, the knife is actually much safer too.
• Cutting board: I love this one!
• Large skillet or wok! Stir-frying traditionally takes place in a wok. The design of the wok keeps the veggies from overcooking. If you don't have one, that's ok; just use a large skillet.

👩🏻‍🍳 Expert Tips

• Prep all the veggies ahead of time! You won't have time once you start cooking.
• Don't skip pressing the tofu. It contains a lot of water and will taste better when you remove some of it prior to cooking.
• Taste before seasoning. Lots of the ingredients in this dish have salt (soy sauce, miso, arame), so make sure to give it a taste before adding any additional.
• Feel free to change up the veggies to use others you have on hand if desired!

❓FAQs

🌎 Sustainability Suggestions

When it comes to choosing sea vegetables, I recommend Eden brand because they are one of the highest quality brands in the world.

These sea vegetables are hand-harvested in pristine, environmentally protected seas. All Eden Sea Vegetables, except Eden Organic Dulse, come from Japan, continuously fed and cleansed by Arctic Currents.

Eden has 14 different types of sea vegetables which are worth giving a try:

• Agar Agar Flakes
• Arame
• Hiziki
• Kombu (also known as kelp)
• Dulse Flakes and Whole Leaf Dulse
• Wakame and Wakame Flakes
• Untoasted Nori, Toasted Sushi Nori, and Toasted Nori Krinkles
• Seaweed Gomasio

Other brands to take note of are Maine Coast and Emerald Cove Sea Vegetables. Many of their products are certified organic, GMO-free, and sustainably harvested.

➕ More Tempeh and Tofu Recipes

If you made this recipe, please leave a star 🌟 rating on the recipe card right below! You can also drop a review in the comment section. Your feedback is appreciated! And don’t forget to tag @themindfulfork so we can see your creations.

📖 Recipe

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Tofu Stir Fry Veggies with Arame

Tofu Stir Fry Veggies is an easy-to-make Asian inspired meal that tastes great! With the addition of arame, an edible sea vegetable, it is packed with vitamins, nutrients, and antioxidants. 

Course Dinner, Vegan

Cuisine Asian

Prep Time 15 minutes

Cook Time 25 minutes

Total Time 40 minutes

Servings 4 servings

Calories 341kcal

Author Chef Cindy

Equipment

• Instant Pot
• Tofu Press

Ingredients

• 1 cup brown basmati rice
• 1 ½ cups water
• ¼ teaspoon salt
• 1 package extra-firm tofu
• ¼ cup arame
• 2 tablespoon olive oil
• 1 shallot
• 1 red pepper
• 2 large carrots
• 3.5 ounce package mushrooms shiitake (or white beech)
• 2 bunches baby bok choy about 3 cups
• 3 green onions
• 2 tablespoons shoyu
• 2 tablespoon Mirin rice cooking wine
• 1 teaspoon freshly grated ginger
• 1 cup vegetable broth
• 1 tablespoon mellow white miso paste
• ¼ teaspoon red pepper chili flakes optional
• 2 tablespoons cilantro chopped

Instructions

• Start by preparing the rice in an Instant Pot (or see package for cooktop directions). Rinse the rice. Place the rice, water and salt in the Instant Pot. Press the pressure cook button on the panel for Rice, and cook for 15 minutes. Release the steam naturally for 10 minutes. Uncoverer and fluff with a fork. Keep warm and covered until stir-fry is done.
• Place tofu in a strainer with a weighted bowl (or tofu press) to release some liquid from the tofu. Place the arame in a measure cup and cover with 1 cup water. 
• Prep the ingredients: chop shallot, dice red pepper, slice carrot diagonally, trim ends of mushroom and cut into bite-size pieces, slice bok choy crosswise, and slice green onions.
• Heat 1 tablespoon olive oil in a non-stick pan (or wok). Cook the shallots for 2 minutes: add the red pepper and carrots and cook for 5 minutes.
• Add the mushrooms, bok choy and green onions and cook an additional 7 - 8 minutes. Remove from the pan and place in a covered bowl to keep warm. 
• Strain and rinse arame well.
• Heat 1 tablespoon olive oil In the same pan, and sear the tofu on all sides. Add the shoyu, mirin, ginger, and vegetable broth. Heat thru.
• Remove 2 tablespoons of broth from the pan. Stir into a measuring cup with miso to dissolve. Add the vegetables that were set aside and the strained arame. Add miso and broth mixture to the pan and stir thoroughly. Add chili pepper flakes to taste.
• Plate side by side in a bowl with rice  (or on top). Top with chopped cilantro and serve.

Notes

Prep all the veggies ahead of time! You won't have time once you start cooking.

Don't skip pressing the tofu. It contains a lot of water and will taste better when you remove some of it prior to cooking.

Taste before seasoning. Lots of the ingredients in this dish have salt (soy sauce, miso, arame) so make sure to give it a taste before adding any additional.

Feel free to change up the veggies to use others you have on hand if desired!

Nutrition

Calories: 341kcal | Carbohydrates: 50g | Protein: 13g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Sodium: 1081mg | Potassium: 555mg | Fiber: 4g | Sugar: 6g | Vitamin A: 7238IU | Vitamin C: 43mg | Calcium: 77mg | Iron: 2mg

The post Tofu Stir Fry Veggies with Arame appeared first on The Mindful Fork.

This roasted veggie quinoa bowl is made with a wide variety of perfectly roasted veggies and cooked quinoa for a tasty one-bowl meal! Quinoa Buddha bowls make an easy lunch you can make ahead and enjoy all week long.

Updated: This post was originally published in December 2019 and has been updated with new photos and additional content.

What do you do when you have a bunch of fresh vegetables and you want to eat them all at once ... you create a Buddha bowl!!

It's made with tons of vegetables and a fresh kale pesto that truly delivers flavor!

If you like one-bowl meals like this one, check out this vegan KFC bowl or this oyster mushroom bulgogi bowl.

💚 Why You Will Love This Recipe

• Packed with tons of fresh produce and healthy ingredients.
• Healthy vegetarian lunch that can easily be made vegan.
• An easy meal prep lunch or quick dinner option.
• Lots of versatility to use ingredients you have on hand or to change it up.

🤔 What is a Buddha Bowl?

There are a few different ideas about where this term originated. I love the idea that it's related to the Buddhist concept of balance.

A Buddha bowl contains a balance of ingredients:

• Whole grains: Such as rice, barley, millet, quinoa, or others.
• Healthy protein: Tofu, tempeh, chickpeas, or beans are all popular additions.
• Various vegetables: These may be raw or cooked, or a combination of the two.

I like this line of thinking! In creating this quinoa bowl (and most meals, really), I was striving to develop balance nutritionally and visually on the plate.

A great rule of thumb I use often - create meals incorporating the "colors of the rainbow."

Quinoa Buddha Bowl with Roasted Vegetables incorporates all of those beautiful colors and health benefits in one bowl - a true "power bowl" of ingredients!

🛒 Ingredients

All you need to make a quinoa veggie bowl are simple, wholesome, fresh ingredients. Here's a glimpse at the highlights.

• Kale: You can use green curly kale or lacinato kale. 
• Basil and garlic: You will definitely want to use fresh basil and garlic when making fresh pesto.
• Pine nuts: These are the classic nut for pesto but you can also use walnuts for a more budget-friendly option. 
• Parmesan cheese: Added to the kale pesto, but you can swap it for a vegan parmesan cheese or even some nutritional yeast if desired.
• Carrots: I like to use rainbow carrots since they give them a nice splash of color. If those aren’t available, regular carrots work great.
• Quinoa: You can use white or tri-colored quinoa to make a quinoa bowl. It's a great addition because, on its own, quinoa provides sufficient amounts of all nine essential amino acids needed - so it's a complete plant-based protein source and packed with tons of nutrients.
• Yuca: Chances are you’ve seen it in your grocery store but maybe haven’t tried it before. 
• Baby bok choy: I find baby bok choy a great addition to this veggie and quinoa bowl. 
• Microgreens: I love using these tiny little greens in salads and buddha bowls but if you can’t get them, you can also use watercress, baby arugula, or other greens and chop them up a bit. 

🤔 What is Yuca Root?

Yuca root, also known as cassava or manioc, is a tuber vegetable that originated in South America but is now a staple ingredient in many places around the world.

It has a tough, brown exterior that's slightly similar to tree bark but not quite as firm. Inside the vegetable is a creamy white color.

The flavor is quite bland and starchy but easily absorbs flavors used during cooking. Yuca must be cooked and can't be eaten raw as it contains poisonous compounds.

🔪 How to Cut Yuca

Yuca root may seem intimidating to prepare, especially if you haven't cooked with it before. But once you know what to do, it's not all that hard.

It is rather hard to cut through so I recommend first cutting it in half and trimming off the ends. That way, you can easily stand it up on its flat surface and trim the peel off.

You will need to use a knife as a peeler likely isn't strong enough to remove the peel. With the flat surface on the cutting board, trim the sides off.

Then cut in half lengthwise and then into smaller cubes.

TOP TIP: Sometimes, there is a large fibrous strip down the middle that is quite inedible which you can also remove by cutting out the core a bit. It may be difficult to see when uncooked.

✅ How to Make a Roasted Veggie Quinoa Bowl

There are a few different steps involved when making a Buddha bowl no matter what ingredients you use. But really, while it may look like a lot, it's actually pretty easy to assemble.

1. Make the kale pesto. Combine the kale, basil, pine nuts, garlic, parmesan cheese, and a few grinds of fresh pepper in a food processor. 
   
   Pulse a few times and slowly add in olive oil and vegetable broth to reach your desired consistency. Add the pesto to a small saucepan (or microwave) and heat for a few minutes. 

1. Roast the veggies. Spread out the carrots and radishes on a baking tray. Drizzle them with olive oil and season with salt. Roast in the oven for about 20-30 minutes. 

2. Cook the quinoa. Toast the quinoa in a heated saucepan. Add the vegetable stock and bring it to a boil. Then cover with a lid and reduce the heat to low. Cook for 15 - 20  minutes or until all of the stock is absorbed.
   
   Fluff the cooked quinoa with a fork and let sit covered until you’re ready to assemble the bowl.

3. Steam the yuca root for 10 minutes. When it’s done cooking, squeeze lemon juice over the cooked yuca and sprinkle sea salt over the top. Keep it covered and set aside.

4. Saute the bok choy. Heat some olive oil in a skillet and cook the bok choy for approximately 5 minutes. Sprinkle it with sesame seeds and set it aside.

5. Place all of the ingredients separately in a large bowl. Top it with green onions, microgreens, and a drizzle of kale pesto.

🔪 Helpful Kitchen Tools and Gadgets

Not sure what you need to make a quinoa veggie! Here are some helpful hints.

• A food processor works best to make the kale pesto but you can also use a blender if that's all you've got.
• Steamer basket or a double boiler to cook the yuca.
• A sturdy, well-sharpened knife to cut up all your veggies.

❄️ How to Store and Use Leftovers

If you have leftovers, here are my tips for using them.

• Store leftover ingredients in the fridge. Most will last for up to four days.
• Quinoa veggie bowls are great warm or cold, which makes them great to carry with you on the go.
• If prefer your quinoa bowl heated, store everything separately to make it a bit easier to reheat in the microwave or on top of the stove.
• Make roasted veggie quinoa bowls in advance and carry them with you on the go or to use as a quick lunch throughout the week.
• When making for meal prep, use glass containers and build your bowls ahead of time so you can quickly grab them on your way out the door.

If you have extra ingredients and don't want to make another quinoa Buddha bowl, here are some ideas:

• Cooked Quinoa: You can use cooked quinoa leftover to make a Spring Asparagus and Pea Salad or make this Roasted Butternut Squash and Quinoa Salad.
• Roasted veggies: Any leftover veggies can be added to a salad or used in a vegetable stir fry to use them up.
• Kale pesto: Use it in place of regular pesto in just about any recipe. It'd be great in this Summer Pesto and Zoodles and Tomato Salad recipe or serve it up with a freshly cooked Cauliflower Steak.
• Yuca: Leftover cooked yuca can be sauteed with garlic and butter or fried until crispy and served up as a side dish, or use raw yuca to make this Yuca with Garlic Sauce by The Spruce Eats.

👩🏻‍🍳 Expert Tips

• If you want to make it ahead, you can store it ready to carry in glass containers or store the ingredients separately for a quick lunch at home.
• Feel free to change it up and add different ingredients. Roasted tempeh, chickpeas, or lentils are great to boost the amount of protein in the bowl.
• If you aren't familiar with cooking yuca root, check above for more on how to prep it.
• You can easily make this dish vegan by using vegan parmesan cheese or nutritional yeast in the pesto.

❓FAQs

🌎 Sustainability Suggestions

As we acclimate to some of the environmental challenges we face today, it is also important to learn how to cook with foods that are sustainable and eco-friendly options. These foods will become more accessible and an integral part of our diet.

One of the key benefits of yuca root is its resilience and adaptability to various environmental conditions. Unlike other crops that require a lot of water and fertilizers, yuca can thrive in poor soils and with minimal irrigation. It is also resistant to pests and only diseases, which means that farmers can reduce the use of pesticides and other harmful chemicals that can harm the environment.

Moreover, yuca is a highly productive crop that can yield up to 25 tons per hectare, making it an efficient use of land and resources. This makes it an ideal crop for small-scale farmers who want to maximize their yields and income without sacrificing the health of the soil and the environment.

Furthermore, yuca can be processed into a variety of products, such as flour, starch, and biofuels, which can create additional income opportunities for farmers and entrepreneurs. The production of yuca-based products can also reduce waste and promote circular economy practices, which are crucial for achieving a sustainable future.

Overall, yuca root is a sustainable and eco-friendly crop that can provide multiple benefits to both farmers and consumers. By promoting the cultivation and consumption of yuca, we can contribute to a more sustainable and resilient food system that is better for the planet and for our health.

➕ More Easy Lunch Recipes

If you made this recipe, please leave a star 🌟 rating on the recipe card right below! You can also drop a review in the comment section. Your feedback is appreciated! And don’t forget to tag @themindfulfork so we can see your creations.

📖 Recipe

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Roasted Veggie Quinoa Bowl

This quinoa bowl is made with a delicious blend of roasted vegetables, steamed yuca root, and braised bok choy over quinoa. It is topped with a vegetarian version of Kale Pesto and microgreens.

Course Bowl, Dinner, Lunch

Cuisine Vegan, Vegetarian

Prep Time 30 minutes

Cook Time 30 minutes

Total Time 1 hour

Servings 4 Servings

Calories 700kcal

Author Cindy

Equipment

• Food Processor
• Steamer basket

Ingredients

Kale Pesto Ingredients:

• 1 ½ cups kale lactino or green
• 1 ½ cups basil leaves
• ¼ cup pine nuts
• 3 garlic cloves
• ¾ cup parmesan cheese *use vegan parmesan cheese
• ¼ cup extra virgin olive oil
• ½ - ¾ cup vegetable broth
• freshly ground pepper

Roasted Vegetable Bowl Ingredients:

• 8 ounces red radishes (about 12 -14) halved
• 8 rainbow carrots assorted colors, sliced
• 1½ tablespoon olive oil
• ½ teaspoon of sea salt
• 1 cup quinoa rinsed and cleaned in a stainer
• 1 ¾ cups vegetable broth
• 1 yucca root cut into bite size chunks
• ½ lemon
• ¼ teaspoon sea salt
• 12 ounces baby bok choy 2 bunches, cleaned
• 1 tablespoon olive oil
• 1 teaspoon sea salt
• ½ teaspoon sesame seeds
• microgreens
• 2 green onions sliced

Instructions

Kale Pesto 

• In a food processor, combine kale, basil, pine nuts, garlic, parmesan cheese and a few grinds of fresh pepper. Pulse a few times and slowly add in olive oil & vegetable broth until desired consistency. 
• Add the pesto to a small pot (or microwave) and heat for a few minutes. Makes about 1 ½ cups of pesto. Refrigerate and save any leftovers.

Roast Vegetables

• Preheat oven to 350°.
• On a parchment lined baking sheet, spread the carrots and radishes, drizzle with  olive oil  &  ½ teaspoon sea  salt. 
• Place in oven and roast for approximately 20 - 30 minutes.

Bowl Ingredient Prep

• Place 1 cup of dry quinoa into a slightly heated pot. Toast grain for a few minutes before adding the 1 ¾ cups of vegetable stock. Bring to a boil, then simmer & cook covered,  for approximately 15 - 20  minutes, until all of the stock is absorbed. Fluff with a fork and let sit covered. 
• Steam the yucca root for 10 minutes (in a steamer basket or double boiler). When done, squeeze ½ lemon juice over cooked yucca root & sprinkle with sea salt to taste. Keep covered & set aside.
• In a sauté pan, heat 1 tablespoon olive oil, and braise the bok choy for approximately 5 minutes. Sprinkle with sesame seeds. Set aside.
• Place all of the ingredients separated in a large bowl. Top it with a green onions, microgreens, and a drizzle of kale pesto.

Notes

If you want to make it ahead, you can store it ready to carry in glass containers or store the ingredients separately for a quick lunch at home.

Feel free to change it up and add different ingredients. Roasted tempeh, chickpeas, or lentils are great to boost the amount of protein in the bowl.

If you aren't familiar with cooking yuca root, check above for more on how to prep it.

You can easily make this dish vegan by using vegan parmesan cheese or nutritional yeast in the pesto.

Nutrition

Serving: 1g | Calories: 700kcal | Carbohydrates: 89g | Protein: 19g | Fat: 31g | Saturated Fat: 6g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 16g | Cholesterol: 13mg | Sodium: 2036mg | Potassium: 1285mg | Fiber: 11g | Sugar: 11g | Vitamin A: 27608IU | Vitamin C: 115mg | Calcium: 472mg | Iron: 5mg

The post Roasted Veggie Quinoa Bowl appeared first on The Mindful Fork.

Looking for a way to make a creamy vegan sauce to use in place of heavy cream, sour cream, and more? This all-purpose creamy cashew sauce is it! It's made with only TWO ingredients, and there are so many different ways to use it.

Updated: This post was originally published in February 2020 and has been updated with new photos and additional content.

🤔 What is Cashew Cream?

Cashew cream is a sauce made by blending raw cashews with water until it's smooth and creamy. It's primarily used as a replacement for dairy products in vegan cooking and recipes.

You can adjust the consistency to make it a good substitute for heavy cream or flavor it to make a vegan sour cream. It works great to use in recipes or on its own.

💚 Why You Will Love This Recipe

• Quick and easy solution! Simple ingredients and whips up quickly!
• Better than storebought. Skip all the "extra" additives found in packaged products, AND there's no jar or packaging to dispose of after opening!
• Budget-friendly. Buy your cashews in the bulk bin and make cashew crema at home to save some money.
• This easy cashew sauce is so versatile. Explore different ways to use it in recipes and how to add flavor to make it work in so many different ways.

🛒 Ingredients

All you need are THREE different ingredients to make homemade cashew crema. I feel fairly certain you already have two of them! Here's what you need:

• Cashews: Choose unsalted, raw cashews to make a creamy sauce with cashews.
• Water: No need for anything special, and you can use whatever water you usually drink.
• Salt: I generally use quality sea salt to make creamy cashew sauce.

💧How to Soak Cashews

You want to start making creamy cashew sauce with soaked cashews. The process of soaking the cashews softens them so blend up creamy.

TOP TIP: This step isn't required but recommended. If you have a high-powdered blender such as a Vitamix, the cashews may blend up enough to be silky smooth.

• Overnight soaking method: Place the cashews in water and soak them overnight.
• Quick soak method: If you forget to soak them the night before. Pour boiling water over the cashews and let them sit for at least an hour. They will soften up in less time, but the longer you can allow them to soak, the better.

After soaking, make sure to drain off the water and throw it out. Then you can continue with making the cashew sauce.

✅ How to Make Cashew Cream

It doesn't get any easier than this to make a tasty cashew cream. It's ready in just minutes.

1. Place the cashews, salt, and water in a high-speed blender and mix until creamy.
2. Add more water to create the consistency you are looking for in your cashew cream.
3. Blend until smooth and creamy. Pour into a container, cover, and refrigerate until ready to use.

🍽️ How to Use Cashew Cream

Our all-purpose cashew sauce recipe is just that, a "basic" vegan cream that can be used for many purposes!

What's terrific about this creamy cashew sauce is there is no right or wrong way to use it.

You can change the viscosity of flavor simply by making it sweet, savory, tangy, cheesy, umami, spicy, or nutty with any of these additional ingredients added.

Here are some ideas and inspiration:

• Sweet: dates, maple syrup, vanilla, fruit puree

• Savory: garlic cloves, herbs, greens such as spinach or arugula, olive oil

• Tangy: lemon, dijon, capers, apple cider vinegar

• Umami: tamari, sea salt, nutritional yeast

• Spicy: hot sauce, hot peppers, horseradish

• Nutty: sunflower seeds, pine nuts, hemp, almonds

There is no stopping your creativity with all-purpose cashew crema! Just be conscious of the consistency you desire. You can always add more liquid ingredients or water to thin it out or more cashew to make it thicker.

You can incorporate it as a topping or simply extra flavoring to be stirred into a soup, sauté, or sauce.

👩🏻‍🍳 Expert Tips

• Split the batch in half. That way, you can create one part sweet and one part savory to complement the rest of your weekly recipes.
• For the creamiest consistency, soak the cashews ahead of time.
• Use unsalted and untoasted cashews for a neutral, mild flavor.
• Experiment with different seasonings and flavors to see how many different ways you can use this sauce.
• Soaking the cashews overnight softens the cashews. If pressed for time, with a high-speed blender like a Vitamix or equivalent, you can still get a creamy consistency without soaking.

❓FAQs

🌎 Are Cashews Sustainable?

Nuts are a great protein alternative for foodies who are mindful of their environmental footprint and want to reduce their animal product consumption. However, not all nuts are created equal.

When debating the sustainability of nuts, their water footprint, carbon footprint, and the health and safety of the laborers harvesting them need to be taken into consideration.

Cashews specifically have a high water footprint requiring 1,704 gallons of water to produce one pound of cashews. That is over 1000 gallons more than what is needed to produce one pound of walnuts.

There are also human rights concerns because their production creates dangerous working conditions.

The fruit that surrounds cashews contains a potent skin irritant, anacardic acid. Most workers are not provided protection for their skin and often suffer serious injuries that go ignored by their employers.

As a result, Human Rights Watch has put stress on big companies to put their support behind suppliers that adhere to humane production practices.

There is still much work to be done to ensure that all businesses follow suit, but in the meantime, here is what you can do to help-- support brands that offer certified fair trade cashews, such as Uprise Foods and beyond.

➕ More Easy Sauce Recipes

If you made this recipe, please leave a star 🌟 rating on the recipe card right below! You can also drop a review in the comment section. Your feedback is appreciated! And don’t forget to tag @themindfulfork so we can see your creations.

📖 Recipe

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Creamy Cashew Sauce

All-purpose cashew cream is a basic vegan cream that is flavored with a variety of ingredients, both sweet and savory, and used in recipes or to create meals.

Course condiment, sauce

Cuisine Vegan, Vegetarian

Diet Vegan, Vegetarian

Prep Time 5 minutes

Total Time 5 minutes

Servings 8 servings

Calories 89kcal

Author Chef Cindy

Ingredients

• 1 cup raw cashews soaked overnight *see notes
• ½ cup water or less
• ¼ teaspoon sea salt optional

Instructions

• Drain the soaked cashews, toss the soaking liquid, and rinse the cashews.
• Place the cashews, salt, and water in a high-speed blender and mix until creamy.
• Add more water, if desired

Notes

Split the batch in half. That way you can create one part sweet and one part savory to complement the rest of your weekly recipes.

For the creamiest consistency, soak the cashews ahead of time.

Use unsalted and untoasted cashews for a neutral, mild flavor.

Experiment with different seasonings and flavors to see how many different ways you can use this sauce.

Soaking the cashews overnight softens the cashews. If pressed for time, with a high-speed blender like a Vitamix or equivalent, you can still get a creamy consistency without soaking.

Nutrition

Calories: 89kcal | Carbohydrates: 5g | Protein: 3g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Sodium: 75mg | Potassium: 106mg | Fiber: 1g | Sugar: 1g | Vitamin C: 0.1mg | Calcium: 6mg | Iron: 1mg

The post Easy Creamy Cashew Sauce appeared first on The Mindful Fork.

Roasted shiitake mushrooms make a tasty side dish and ingredient to add to meals! Roasting shiitake mushrooms brings out a crispy, almost "bacon" like flavor and texture! They're easy to prepare, and I'm sharing all my tips in this complete guide to shiitake mushrooms.

Updated: This post was originally published in October 2020 and has been updated with new photos and additional content.

Shiitake mushrooms are incredible! Shiitake mushrooms bring lots of health and medicinal benefits while also bringing their delicious flavor to recipes and meals.

They're often described as having a meaty texture with a robust and slightly woody flavor.

If you love exploring less commonly served and unique vegetables, you might also enjoy trying out Fiddleheads and Ramp Sauté and Roasted Sunchokes.

💚 Why You Will Love This Recipe

• Roasted shiitake mushrooms make a tasty substitute for bacon when converting to a vegan recipe.
• Shiitake mushrooms are packed with more savory flavors than other mushroom varieties making them an excellent addition to vegan meals.
• An easy recipe with lots of tips if you're new to cooking these tasty mushrooms.

🛒 Ingredients

The beauty of roasting mushrooms is that you don't need much! You probably already have everything you need except the mushrooms!

• Shiitake mushrooms: This variety of mushrooms is originally from Korea and Japan but is now grown in the US. Look for mushrooms that are plump and have curled under the edges. Avoid packages with broken or shriveled caps. They're available year-round in many grocery stores but can be a bit pricey. Look for them in spring and autumn when they're more prolific, and prices may be lower.

• Olive oil: My favorite oil for roasting vegetables, but you can use other neutral oils as well.

• Sea salt and freshly cracked black pepper: When adding simple seasoning to vegetables, I love to splurge on using quality sea salt and fresh black pepper. Their flavors are simply cleaner, and better enhance the natural flavors of the vegetable.

🔪 How to Clean and Slice Shiitake Mushrooms

Sometimes prepping mushrooms can become time-consuming, especially when cooking with the known "dirtier" one's portobello, cremini, or button mushrooms. But preparing shiitake mushrooms couldn't be easier!

1. Slice the end of the stem off and throw it out.
2. Cut the mushrooms into slices of desired thickness according to your recipe.

Should you wash mushrooms?

I am a big fan of not washing mushrooms! They simply cook better when not touched by water. Mushrooms are like sponges and soak up moisture quickly.

However, if it makes you feel more comfortable, take a damp cloth (or paper towel) and swipe each mushroom cap clean.

If you do decide to rinse underwater, do it right before using them and dry them thoroughly.

✅ How to Make Roasted Shiitake Mushrooms

• Spread out the mushrooms on a baking sheet lined with parchment paper.
• Drizzle the mushrooms with olive oil and sprinkle them with sea salt and pepper.
• Shift them around on the tray to ensure all the mushrooms are covered with oil and seasoning.

• Roast shiitake mushrooms at 400° for 15 minutes. Remove the tray from the oven and move the mushrooms around on the baking sheet so they crisp evenly.
• Cook another 5 - 15 minutes until the mushrooms are crispy and golden brown. Serve them immediately or at room temperature.

❄️ How to Store

For the best flavor, roasted shiitake mushrooms are best the day they are freshly made.

But, if you do have leftovers, refrigerate the cooked mushrooms for up to three days and incorporate them into another recipe. They will lose their crispiness but not their flavor or medicinal benefits!

They make a tasty vegan BLT sandwich with this amazing vegan cheddar cheese! You can also add them to a salad such as this spinach salad with roasted shiitake mushrooms.

👩🏻‍🍳 Expert Tips and FAQs

• Look for shiitake mushrooms in the spring and fall when their prices may be lower.
• Don't wash mushrooms until right before cooking (or not at all) for the best results.
• Oven-roasted shiitake mushrooms are best eaten when freshly cooked.

🌎 Sustainability Suggestions

Mushrooms are one of the most, if not the most, sustainably produced foods in the United States! Mushrooms need very little land to grow.

Thanks to vertical farming technology, billions of pounds of mushrooms are grown on only a few acres of land. After the mushrooms are collected, the soil can be recycled and used for other purposes because it is still extremely high in nutrients.

In addition, mushrooms need very little water to grow. It takes less than two gallons of water to grow 1 pound of button mushrooms which is incredibly low considering other vegetables use ten times that amount.

The amount of carbon dioxide generated by mushrooms is also much lower than most vegetables; 1 pound of mushrooms emit about 0.7 pounds of CO2 equivalent emissions, according to a study conducted by The Mushroom Council.

So next time you are trying to decide what ingredient to use to spice up your dinner, reach for the mushrooms... for taste, nutrients, and environmental peace of mind!

➕ More Mushroom Recipes

📖 Recipe

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Roasted Shiitake Mushrooms

Roasted shiitake mushrooms make a tasty side dish and ingredient to add to meals! Roasting shiitake mushrooms brings out a crispy, almost "bacon" like flavor and texture! They're easy to prepare and I'm sharing all my tips in this complete guide to shiitake mushrooms.

Course Main or Side Dish

Cuisine American

Diet Vegan, Vegetarian

Prep Time 10 minutes

Cook Time 25 minutes

Total Time 35 minutes

Author The Mindful Fork

Ingredients

• ½ lb shiitake mushrooms
• 2 tablespoon olive oil
• ½ teaspoon sea salt
• fresh pepper

Instructions

• Preheat oven to 400°.
• Trim the tips off the shiitake mushrooms. Thinly slice the mushroom caps and chop the stems. Spread on mushrooms on a parchment-lined baking sheet.
• Drizzle with olive oil. Use a fork to spread mushrooms and coat evenly with oil. Sprinkle with sea salt and a few grinds of fresh pepper to taste.
• Place in oven and roast mushrooms for 15 minutes. Remove from oven and shift mushrooms around on the baking sheet so they crsip evenly. Cook an additional 5 - 15 minutes until crispy brown. Serve immediately or at room temperature.

Notes

Look for shiitake mushrooms in the spring and fall when their prices may be lower.

Don't wash mushrooms until right before cooking (or not at all) for the best results.

Oven roasted shiitake mushrooms are best eaten when freshly cooked.

The post Roasted Shiitake Mushrooms appeared first on The Mindful Fork.

Have you ever cooked with collard greens? They make a delightful, low-carb wrap for a yummy filling! In this vegan collard green wraps recipe, they're stuffed with loads of veggies and healthy plant-based protein.

Updated: This post was originally published in July 2019 and has been updated with new photos and additional content.

Who says you need a tortilla to make a delicious wrap! These collard wraps are a healthy alternative to eating more veggies, cutting back on carbs, or if you're following a gluten-free diet.

Interested in trying other types of easy vegan sandwiches? Try this vegan shiitake BLT or a vegan tuna salad sandwich!

💚 Why You Will Love This Recipe

• Easy to make!
• Collard greens make a healthy alternative for wrapping!
• Great for taking on the go!
• Vegan, gluten-free, and dairy-free, so it's suitable for all types of eaters.

🛒 Ingredients

These are some essential ingredients to add to your vegan collard green wraps, but you can get as creative as you want with some of your favorite vegetables or condiments.

• Hummus: I love to make this with homemade roasted red pepper & garlic hummus. But if you're short on time, there are many great brands of hummus sold in the market. My "go-to" brands are usually Whole Foods or Cava hummus. Both are made with quality ingredients and have a decent creamy texture and a variety of flavors.
• Veggies: For the best crunch that will hold up over time, we're using carrots, cucumber, red and yellow bell pepper, microgreens, and fresh cilantro.
• Collard greens: These large leaf greens are available in most large grocery stores in the produce section. If you can't find them, you could swap them with cabbage leaves, kale, or butter lettuce. These options will not need to be softened, but they also may not wrap as neatly as the collards.

🤔 What are Collard Greens?

Collard greens are a variety of cabbage but grow in a loose bunch rather than a tight head like other cabbages. It has a flavor that's a bit of a blend between kale and cabbage.

It's most commonly associated with southern cooking, where the leaves are boiled with pork until soft and tender.

Choose greens with firm, vibrant green leaves for maximum freshness and the highest-quality nutrients. If they're wilted, that means they aren't fresh!

Wondering how to store collard greens? Collards can keep for up to five days when wrapped in a paper towel and stored in a plastic bag in the refrigerator. They tend to hold longer if you clean them just before use.

Collards taste delicious raw in a salad or slaw and are also great cooked - roasted, sautéed, or braised with a little garlic and olive oil.

🌿 Variations

Here are a few quick changes you can make to change up the ingredients in your healthy vegan wraps! Feel free to experiment with others as well.

• Change the flavor of hummus. This might be the easiest way to change up this recipe. Experiment with all different flavors to create different combinations.
• Use other types of bean spreads. White bean dip, black bean dip, or even refried beans all work great.
• Add some roasted tempeh! This easy baked tempeh in an easy marinade works great rolled up in collard greens! You can use it to replace the hummus or in addition!
• Change up the veggies. I like the colorful blend used in the recipe, but you swap them with any of your favorite raw or roasted vegetables.

✅ How to Make Collard Green Wraps

Before we can get started making these vegan collard green wraps, get all the veggies prepped. Start by rinsing, peeling, and cutting the carrot, bell pepper, and cucumber into thin strips. Rinse and dry the microgreens.

First, we're going to start by showing you how to soften collard greens for wraps. The leaves are a bit tougher than cabbage, kale, and other greens that work well for wrapping.

1. Bring a pot of salted water to a boil and reduce the heat.
2. Submerge the leaves, one at a time, into the simmering water for 20-30 seconds.
3. Remove from the water with tongs and place the collard greens in a clean dish cloth (or between 2 paper towels) and pat dry gently until completely dry.

4. Trim the stem and spine of the collard green leaves.

5. Measure hummus into a small bowl. Place all the ingredients on a cutting board. You are now ready to wrap!
6. Lay out collard greens with de-stemmed sections overlapping each other (with no openings).

5. Layer the veggies in order starting with the hummus, carrots, cucumbers, peppers, and microgreens.
6. Once it's filled, you can start rolling and tucking in the sides to close the end openings.

7. Slice each collard wrap in half or eat it whole. Enjoy!

👩🏻‍🍳 Expert Tips and FAQs

• Make sure to clean the collard greens well. They tend to have a lot of grit which won't feel good if you bite into it!
• For a heartier vegan collard wrap, add some roasted tempeh! Be sure to set aside some tempeh marinade and drizzle it as a topping.
• Storage: After wrapping, store the collard green rolls in a single layer in a container in the fridge. These wraps don't work well to freeze.

♻️️ Zero Waste Tip!

Not sure what to do with all your leftover collard green stems? Luckily there are many ways to keep them from ending up in the trash!

Many of the nutrients and vitamins found in collard greens are found in the stems, too, so chop them up and save them for stock, a smoothie, or stir fry.

If the idea of eating the stems is not for you, they are great for composting. Find more tips for zero waste and composting under the Resources section.

➕ More Easy Lunch Recipes

If you made this recipe, please leave a star 🌟 rating on the recipe card right below! You can also drop a review in the comment section. Your feedback is appreciated! And don’t forget to tag @themindfulfork so we can see your creations.

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Vegan Collard Greens Wraps

Have you ever cooked with collard greens? They make a delightful, low-carb wrap for a yummy filling! In this vegan collard green wraps recipe, they're stuffed with loads of veggies and healthy plant-based protein.

Course Lunch

Cuisine Healthy

Prep Time 20 minutes

Cook Time 0 minutes

Total Time 20 minutes

Servings 2 servings

Calories 88kcal

Author Chef Cindy

Ingredients

• ½ large carrot
• ½ medium seedless cucumber
• ½ red pepper
• ½ yellow pepper
• ½ cup microgreens
• 4 collard greens
• 4 tablespoon hummus

Instructions

• Rinse, peel & cut the carrot and cucumber into thin strips.
• Clean, half & seed the peppers. Cut into thin strips.
• Rinse & dry microgreens.
• Trim the stem and spine of the collard green leaves.
• Bring a quart of salted water to a boil and lower flame. Submerge the leaves (one at a time) into the simmering water for 20-30 seconds. Place the collard greens in a clean dish cloth (or between 2 paper towels) and pat dry gently and completely. 
• Measure hummus into a small bowl.  Place all the ingredients on a cutting board. You are now ready to wrap!
• Lay out collard greens with de-stemmed section overlapping each other (with no openings). Stack in order - hummus, carrots, cucumbers, peppers, microgreens & cilantro. Now start rolling tightly and tuck in the sides to close the end openings. 
• Either slice in half or eat whole. Enjoy!

Notes

Collard Greens Wraps hold very well for a packed lunch kept cool! 

Make sure to clean the collard greens well. They tend to have a lot of grit which won't feel good if you bite into it!

For a heartier vegan collard wrap, add some roasted tempeh! Be sure to set aside some tempeh marinade and drizzle it as a topping.

Storage: After wrapping store the collard green rolls in a single layer in a container in the fridge. These wraps don't work well to freeze.

Nutrition

Calories: 88kcal | Carbohydrates: 13g | Protein: 4g | Fat: 3g | Saturated Fat: 0.5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 124mg | Potassium: 398mg | Fiber: 4g | Sugar: 3g | Vitamin A: 4642IU | Vitamin C: 103mg | Calcium: 82mg | Iron: 1mg

The post Vegan Collard Greens Wraps appeared first on The Mindful Fork.

Are you looking for a tasty and nutritious protein source to add to your meals? Look no further than roasted tempeh! This plant-based alternative has flavor and texture that makes it perfect for salads, sandwiches, or even just snacking.

And the best part? It's easy to bake and tastes great, thanks to an easy tempeh marinade.

In this recipe, I'm going to show you how to turn plain old tempeh into a delicious and satisfying dish.

With just a few simple ingredients and a little oven time, you'll have a plate full of delicious roasted tempeh that's perfect for any meal.

So grab your apron, and let's get started! This is going to be so much fun!

🤔 What is Tempeh?

Tempeh is an ingredient that originated in Indonesia and is made from fermented soybeans. It's becoming more popular in the Western world as people discover how delicious and healthy it is!

Making tempeh uses cooked whole soybeans mixed with a special starter culture. The mixture sits and ferments for hours which causes the soybeans to stick together and form a cake-like shape.

The final result is a firm, nutty-flavored food that can be sliced, diced, or crumbled to use in all kinds of dishes. It's packed with protein, fiber, vitamins, and minerals, making it a nutritious and delicious option for mealtime.

Whether you're a vegetarian, vegan, or just looking for a healthy alternative to meat, tempeh is definitely worth a try!

If you want to explore some more tempeh recipes, try making this veggie tempeh bolognese and this vegan tempeh tuna salad.

💚 Why You'll Love Roasted Tempeh

• Healthy alternative to meat for meals.
• A plant-based protein that has a more meat-like texture than beans.
• Simple yet tasty way to cook tempeh using a handful of ingredients.
• Versatile protein you can use to create a variety of different meals.

🛒 Ingredients

This roasted tempeh recipe uses simple ingredients you can find at most stores. The tempeh marinade infuses the store-bought tempeh with tons of flavor.

• Tempeh: Sold in many large supermarkets or health food stores. It's usually found in the refrigerated section along with tofu and other plant-based meat alternatives.
• Tamari: Similar to soy sauce, tamari is often a gluten-free alternative to soy sauce and is found in large grocery stores along with soy sauce. You can also use soy sauce instead.
• Mirin rice wine: This wine made from rice adds a bit of sweetness and flavor to the marinade for the tempeh. I recommend using Eden Mirin Rice Cooking Wine, but you can substitute it with rice or white wine vinegar. These substitutions are very acidic, so you will need to add one teaspoon of sugar per 2 tablespoons of vinegar. 
• Maple syrup: A less processed way to add a bit of sweetness to the marinade.
• Olive oil: Just a touch for cooking.
• Aromatics: Use fresh garlic and ginger for the best flavor. Make sure both are grated or chopped finely so they better mix into the marinade.

🌿 Variations

The possibilities for flavoring tempeh are pretty limitless, but here are a few favorites.

• Smoky: Add liquid smoke or smoked paprika to the marinade to add hints of smokiness..
• Spicy: Add crushed red pepper or Sriracha to the marinade for a bit of heat.
• Spicy BBQ: Combine ¼ cup barbecue sauce, 1 tablespoon maple syrup, 1 tablespoon soy sauce, 1 tablespoon sriracha sauce, ½ teaspoon smoked paprika, ¼ teaspoon cumin, salt,  and pepper to taste.
• Lemon Garlic Tempeh Marinade: Mix together 2 tablespoons olive oil, 2 tablespoons lemon juice, 2 cloves minced garlic, 1 teaspoon dried oregano, and salt and pepper to taste.
• Honey Mustard Tempeh Marinade: Combine 2 tablespoons dijon mustard, 1 tablespoon honey, 1 tablespoon apple cider vinegar, ½ teaspoon garlic powder, and salt and pepper to taste.
• Teriyaki Tempeh Marinade: Mix up ¼ cup soy sauce, 1 tablespoon honey, 1 tablespoon rice vinegar, 1 clove minced garlic, ½ teaspoon grated fresh ginger, and ¼ teaspoon black pepper. 

For each variation, mix the ingredients together in a bowl, add sliced tempeh, and let marinate for at least 30 minutes before cooking.

You can adjust the amounts of each ingredient to taste and experiment with different spices and seasonings to find the perfect marinade for your taste.

✅ How to Cook Tempeh in the Oven

1. Slice the tempeh into even-sized pieces.
2. Place them in a steamer basket and set them over a pot with 1 inch of water. Simmer covered to steam for 10 minutes.

TOP TIP: The tempeh soaks up the flavor from the marinade better when steamed first, but you can skip this step if pressed for time.

3. Whisk together the tamari, mirin rice wine, maple syrup, olive oil, garlic, and ginger in a small bowl.
4. Place the tempeh in a shallow dish and pour the marinade on top to coat. Marinate for at least 30 minutes.

5. Preheat the oven to 375°F and line a baking sheet with parchment paper.
6. Arrange the slices on the baking sheet. Save the extra marinade for later.

7. Bake the tempeh for 10 minutes. Remove from the oven and brush more of the marinade on the tempeh strips. Bake them for an additional 10 minutes or until the slices are crispy brown.

❄️ How to Store

Leftovers or Meal Prep: Store the roasted tempeh in an airtight container in the fridge for up to four days or in the freezer for up to one month.

Reheat: Return the tempeh pieces to a baking sheet and cook them in the oven at 350° F for 10-15 minutes or until heated through. To cook from frozen, extend the cooking time by 5-10 minutes.

🍽️ Serving Ideas

Tempeh can be used to create a wide variety of meals!

• Enjoy it hot or cold.
• Serve it as a main dish along with your favorite side dishes such as apple fennel slaw or vegan turnip gratin.
• Add it to a salad, grain bowl, or buddha bowl.
• Top it with a tasty sauce such as this homemade chimichurri sauce.
• Add it to your favorite stir fry.

👩🏻‍🍳 Expert Tips and❓FAQs

• Brush as much or as little of the marinade during baking, depending on how strong of a flavor you want from your roasted tempeh.
• Don't skip the step of steaming the tempeh. In the end, your tempeh will taste better since it allows the tempeh to soak up more of the tasty marinade.
• If using vinegar as a swap for the mirin, don't forget to add one teaspoon of sugar per two tablespoons of vinegar to achieve a similar flavor to the mirin.

🌎 Sustainability Suggestions

First, soybeans, the main ingredient in tempeh, are a highly efficient crop in terms of land use and resource utilization when grown for food consumption by humans. They require less land, water, and energy to produce compared to many other protein sources, such as beef or pork.

Also, the production of soybeans for tempeh and tofu generates fewer greenhouse gas emissions compared to the production of beef or pork. Tempeh is made from fermented soybeans, which require less water and land use than livestock.

Choosing tempeh over meat can also benefit animal welfare by reducing the demand for animal products.

Overall, tempeh can be a sustainable food choice when compared to many other protein sources and can contribute to a more environmentally-friendly and health-conscious diet.

➕ More Vegan Protein Alternative Recipes

If you made this recipe, please leave a star 🌟 rating on the recipe card right below! You can also drop a review in the comment section. Your feedback is appreciated! And don’t forget to tag @themindfulfork so we can see your creations.

📖 Recipe

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Easy Roasted Tempeh

Are you looking for a tasty and nutritious protein source to add to your meals? Look no further than roasted tempeh! This plant-based alternative has flavor and texture that makes it perfect for salads, sandwiches, or even just snacking. And the best part? It's so easy to bake!

Course Main Course

Cuisine American

Diet Vegan, Vegetarian

Prep Time 5 minutes

Cook Time 30 minutes

Marinade 30 minutes

Total Time 1 hour 5 minutes

Servings 4 servings

Calories 194kcal

Author Cindy Siegenfeld

Equipment

• Steamer basket

Ingredients

• 8 ounce block tempeh
• 4 tablespoon tamari or shoyu
• 2 tablespoon mirin rice wine I prefer using Eden Mirin Rice Cooking Wine.
• 2 tablespoon maple syrup
• 1 tablespoon olive oil
• ½ tablespoon minced garlic
• 1 tablespoon fresh ginger grated

Instructions

• Cut the tempeh into slices, place in a steamer basket, and set over a pot with 1-inch of water. Simmer covered to steam for 10 minutes. Tempeh will soak in flavor from the marinade better if this is done, but you can skip this step if pressed for time.
• In a small bowl, whisk together the tamari, mirin rice wine, maple syrup, olive oil, garlic, and ginger.
• Place the tempeh in a shallow dish and pour the marinade on top to coat. Marinate for at least 30 minutes.
• Preheat the oven to 375°F and line a baking sheet with parchment paper.
• Arrange the slices on the baking sheet, reserving the excess marinade.
• Bake for 10 minutes. Remove from the oven and brush more of the marinade on. Bake an additional 10 minutes or until the slices are crispy brown.

Notes

• Brush as much as or as little of the marinade on during baking depending on how strong of a flavor you want from your roasted tempeh.
• Don't skip the step of steaming the tempeh. In the end your tempeh will taste better since it allows the tempeh to soak up more of the tasty marinade.
• If using vinegar as a swap for the mirin, don't forget to add one teaspoon of sugar per two tablespoons of vinegar to achieve a similar flavor to the mirin.

Nutrition

Calories: 194kcal | Carbohydrates: 17g | Protein: 13g | Fat: 10g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 4g | Sodium: 1077mg | Potassium: 306mg | Fiber: 0.2g | Sugar: 8g | Vitamin A: 0.1IU | Vitamin C: 0.4mg | Calcium: 80mg | Iron: 2mg

The post Easy Roasted Tempeh appeared first on The Mindful Fork.

Mushrooms are fantastic natural immunity boosters as well as great natural sources of protein. Cremini, oyster, shiitake, and portobello mushrooms are all widely available. But, the lesser-known varieties such as maitake, enoki, Lion's mane, shaggy mane, and reishi mushrooms are all also tasty immune boosting mushrooms.

Below we've included 20 of our favorite immune boosting mushroom recipes, from soups and stews to vegan jerkies and mushroom hot chocolate that are just as healthy as they are delicious!

1. Oyster Mushroom Bulgogi Bowls

As well as being a delicious, meaty alternative to beef in these bulgogi bowls, soaking up the delicious Korean-inspired marinade oyster mushrooms are also packed with beta-glucans to protect your immune system. They're also great sources of fiber, protein, Vitamin B5 (which helps break down fat and carbohydrates, as well as helping to produce new blood cells), and Vitamin B3 (which helps convert your food into energy).

2. Maitake Mushroom Jerky

Mushrooms make a fantastic vegan alternative to beef jerky for snacking, and maitake mushrooms are an excellent choice as they're again packed with beta-glucans. They also have a delicious, rich, earthy flavor and a fantastic texture for satisfying snacking!

3. Enoki Mushrooms with Teriyaki Sauce

We love how these long, skinny Japanese enoki mushrooms are cooked with teriyaki sauce and sesame seeds for a delicious and speedy vegan dinner served over Jasmine rice. As well as being great to cook with, they're also packed with polysaccharides and proteins that help regulate your immune system.

4. Easy Mushroom Pho

Dried shiitake mushrooms form the background of this warming, nourishing soup recipe, along with your choice of button mushrooms, oyster mushrooms, or portobello mushrooms for a super adaptable bowlful perfect for chilly days.

5. Spinach Salad with Roasted Shiitake Mushrooms

Shiitake mushrooms are a nutritional powerhouse when it comes to protecting your immune system, doing everything from protecting your cells from damage helping produce new white blood cells to fight off harmful microbes, as well as bestowing anti-inflammatory properties. And, in this delicious, iron-rich salad, they make the perfect savory, umami alternative to crispy bacon bits!

6. Easy Mushroom Tapenade

Both cremini mushrooms and the dried mushrooms of your choice join black olives in this delicious tapenade recipe that is great to serve as an earthy appetizer or spread on crispbreads for a light lunch.

Cremini mushrooms may seem less exciting than some of the other mushroom options available to you, but they're packed with helpful bacteria that are great in aiding digestion as well as boosting your immune response.

7. Mushroom Broth

Aside from their immune boosting properties, did you know that mushrooms are nature's only non-animal derived natural source of vitamin D (essential for healthy bones, teeth, and muscles)? Facts like this are why you must check out this delicious, warming mushroom broth recipe, and not just for the recipe itself!

Swiss brown mushrooms, shiitake mushrooms, oyster mushrooms or pine mushrooms, and dried mixed forest or porcini mushrooms help boost this tasty broth.

8. Mushroom Stew

This hearty mushroom stew calls for 2 pounds of mixed mushrooms, with suggestions including cremini mushrooms, oyster mushrooms, portobello mushrooms, and chanterelle mushrooms.

We love chanterelle for its unique flavor, which manages to be both delicate and bold at the same time. They're also a fantastic source of antioxidants.

9. Soy Marinated Shiitake Mushrooms

We can't wait to make a batch of these soy marinated shiitake mushrooms to make a vegan alternative to our Easy Salmon Poké Bowls. Shiitake are great for soaking up other flavors, making them the perfect choice to marinate or to make quick pickles.

10. Vegan Shiitake BLT Sandwich

If you've never used shiitake mushrooms to make a vegan alternative to bacon yet, you're missing out! Aside from being much healthier than their porky counterpart, their slices are crisp, meaty, and great for adding texture to plant-based wraps, salads and sandwiches in their roasted form.

11. Mushroom Hot Chocolate

Lion's Mane Mushroom Powder and Reishi Mushroom Powder add a little healthy kick to a mug of hot chocolate here: they both have immune boosting properties, the Lion's Mane, in particular, helping protect the body from external pathogens. We love that they help turn something usually indulgent into a good-for-you treat!

12. Vegan Seared Miso Butter Maitake Mushrooms with Black Lentils

Maitake Mushrooms are pan-seared in a savory-boosting miso butter to form the backbone of one of the most impressive plant-based special occasion dishes we've seen in a while! As an added bonus, the black lentils they're served with have also been shown to have immune system-boosting properties!

13. Shaggy Mane Mushroom Waffles

How fun are these breakfast waffles stuffed with shaggy mane mushrooms?? This recipe was written as an excellent, delicious way to pack more protein in a usually carb-heavy brunch option, but we also love that shaggy manes not only boost your immune system and help bring down your blood sugar levels but that some studies are also showing that they might be able to help fight cancer!

14. Jerusalem Artichokes with Baked Portobello Mushroom

If you're after an elegant winter dinner, this recipe for baked portobello mushrooms on a creamy bed of butter beans, Jerusalem artichokes, and Scottish whiskey ticks so many boxes. The portobello mushrooms are also anti-inflammatory and packed with antioxidants.

15. Mushroom Ragu with Polenta

We love a good choose-your-own adventure mushroom recipe, and we think this warming mushroom ragu made with a whatever you fancy mixture of cremini mushrooms, shiitake mushrooms, oyster mushrooms, or portobello mushrooms served over creamy polenta looks like the perfect thing for a Friday night with an antioxidant-packed glass of Italian or Californian red.

16. Roasted Portobello Tacos

Portobello mushrooms are at the heart of these vibrant vegan weeknight tacos, but we think this recipe's Mexican-inspired spice mix would also work well with maitake mushrooms!

17. Pearl Barley & Mushroom 'Sausage' Rolls

With the option to make them totally plant-based, these Pearl Barley and Mushroom 'Sausage' Rolls made with whatever mixed mushrooms you have to hand make a far more delicious choice than their meat-based cousins for parties and picnics.

Pearl barley also contains a good amount of selenium which will help your immune system keep functioning healthily.

18. Creamy Polenta with Roasted Mushrooms & Chickpeas

Whatever wild mushrooms are in season are chopped up and mixed with herbs, garlic, and chickpeas before being roasted for this polenta's crunchy topping.

This is what we call comfort food and one of our favorite immune boosting mushroom recipes on The Mindful Fork!

19. Vegan Bolognese with Lentils, Mushrooms & Walnuts

Along with a healthy dose of lentils, cremini mushrooms add body and a meaty texture to this vegan bolognese recipe.

We've already talked about the benefits to your immune system you can get from eating both cremini mushrooms and lentils. But did you know that the walnuts in this recipe can help boost your body's immune response?

20. Reishi Mushroom Infused Red Wine

If you're looking for a delicious treat, I don't think you can do much better than this red wine recipe! It is infused with reishi mushrooms, rosehips, and ashwagandha, all great for their immune-system boosting properties. Cheers!

The post 20 Immune Boosting Mushroom Recipes appeared first on The Mindful Fork.

Are you trying to eat more plant-based meals? Now you can enjoy all the flavors of your favorite tuna salad in this chickpea no-tuna salad.

It's a tasty alternative you can use to create easy lunches or meals. You're going to love this vegan tuna salad with chickpeas and hearts of palm! There are so many flavors going on it's hard not to like!

Updated: This post was originally published in April 2020 and has been updated with new photos and additional content.

You may be thinking the combination of cashews, chickpeas, and hearts palm may seem odd, but it blends well together. I love to make a batch of it ahead of time and enjoy it during the week.

It makes a terrific lunch when served with a bowl of roasted parsnip and cauliflower soup or this roasted red pepper soup.

💚 Why You Will Love Chickpea Tuna Salad

• Great flavor! If you aren't a big fan of chickpeas, you will be once you eat this no-tuna chickpea salad.
• Super easy to make! Blend up some chickpeas with a few other ingredients in a food processor, and in just minutes, you get the yummiest vegan chickpea tuna salad sandwich!
• Perfect for meal prep. Make a batch ahead of time to have quick lunches throughout the week.
• Eating less traditional tuna salad is better for the environment.

🛒 Ingredients

Most of these are simple pantry staple ingredients, but there may be a few that you are not familiar with using. Here's what you need:

• Cashews: Soaking cashews in water overnight helps them blend up into a tasty creamy replacement for mayonnaise.
• Garlic: Fresh garlic gives it the best flavor.
• Extra virgin olive oil: Mixed with the cashews to give it the richness of mayo. 
• Lemon juice: Use fresh if possible to give the creamy dressing a burst of freshness.
• Hearts of palm: A tender vegetable usually sold in jars or cans. They flake up nicely into a texture very similar to tuna. They don’t bring a lot of flavors, so they easily absorb all the flavors added to the salad.
• Chickpeas: Use cooked and cooled chickpeas, or you can opt for canned chickpeas to save some time.
• Scallions: Adds mild onion flavor to the vegan tuna salad.
• Nutritional yeast: Gives the salad a bit more umami flavor, which is important when preparing plant-based dishes.
• Dulse flakes: From the sea vegetable family, this ingredient gives a hint of umami taste. It’s a great immune booster, improves digestion, and has antioxidant properties. You can buy it in many health food stores and Asian markets or find dulse flakes online.
• Red onion: Adds a nice vibrant crunch and flavor to your sandwich.
• Whole grain bread: Or you can use your favorite wrap, lettuce leaves or skip making a sandwich.
• Sandwich pickles: Add saltiness and another layer of crunch to the sandwich.
• Spinach leaves: You can also use another green or even microgreens.

✅ How to Make Vegan Tuna Salad

Are you ready to get started? Here's an overview of the steps involved, but check the recipe card for detailed instructions and quantities.

1. Gather all your ingredients together and set up your food processor.

2. Drain and rinse the soaked cashews. Add them to a food processor along with water, garlic cloves, olive oil, lemon juice, and salt.
3. Pulse until creamy.

4. Add the hearts of palm and chickpeas and pulse until combined but chunky.

5. Transfer the mixture to a bowl and add the scallions, nutritional yeast, and dulse flakes. Give it a taste and adjust the seasoning to your liking.

6. Build your sandwich. Layer up a slice of toasted bread with chickpea tuna, pickle, red onion, and greens. Cover with the top slice of bread. Slice in half with a sharp knife and enjoy!

🍽️ How To Serve

While my favorite way to enjoy vegan tuna salad is in a sandwich, it's actually quite flexible and can be used in a variety of ways.

• Skip the bread. For a low-carb option, serve it up in bib lettuce or romaine lettuce leaves.
• Wrap it. Swap the bread for your favorite tortilla wrap.
• Serve it over a bed of greens and add your favorite salad veggies.
• Scoop it up with crackers, chips, or veggie sticks.

👩🏻‍🍳 Expert Tips and FAQs

• Don't over-pulse the chickpeas and hearts of palm after adding them to the food processor. You want them to retain some texture.
• Feel free to swap the sandwich ingredients for your favorites!
• Don't forget to soak your cashews. If you do forget, you can do a quick soak by covering them with boiling water and letting them sit for fifteen minutes.
• Taste and adjust to your own tastes! It's important you make it the way you enjoy your tuna salad.
• Zero waste tip: Put extra hearts of palm aside for a salad topping.

🌎 Sustainability Suggestions

Although tuna fish is an affordable protein source high in omega-3 fatty acids, there are many concerns about eating it. Here are three of the most important reasons to skip tuna!

1. It contains high levels of mercury and should be avoided or eaten occasionally. Wild salmon is a great seafood alternative when you want to add variety to your seafood intake.
2. Canned tuna may also contain BPA from the cans it is packaged in, so try to purchase brands that state BPA-free.
3. Albacore tuna, the variety used for canned tuna, is an endangered species. Read about how to make wiser seafood choices and eat sustainable fish!

➕ Vegan Chickpea Recipes

If you made this recipe, please leave a star 🌟 rating on the recipe card right below! You can also drop a review in the comment section. Your feedback is appreciated! And don’t forget to tag @themindfulfork so we can see your creations.

📖 Recipe

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Vegan Tuna Salad Recipe

Chickpea "Tuna" Salad is a tasty vegan sandwich salad made with chickpeas, cashews and hearts of palm. It is super easy to make and great to eat over salad greens also!

Course Lunch

Cuisine American

Prep Time 10 minutes

Total Time 10 minutes

Servings 4 servings

Calories 464kcal

Author Chef Cindy

Equipment

• Food Processor

Ingredients

• ¾ cup cashews soaked overnight in water
• ½ cup water
• 2 garlic cloves chopped
• 3 tablespoons extra virgin olive oil
• 2 tablespoons lemon juice
• 1 teaspoon sea salt
• 1 cup hearts of palm chopped
• 1 ½ cups cooked chickpeas drained & rinsed
• 4 scallions (approx 3 tbsp) sliced thin
• 2 tablespoons nutritional yeast
• 1 tablespoon dulse flakes
• 1 red onion sliced thin
• 8 slices whole grain bread sliced
• 1 jar sandwich pickles
• 1 cup spinach leaves and/or microgreens

Instructions

• Drain and rinse soaked cashews. Add to food processor along with water, garlic cloves, olive oil, lemon juice and salt. Pulse until creamy.
• Add hearts of palm and chickpeas and pulse until combined but chunky.
• Transfer to a bowl and mix in scallions, nutritional yeast and dulse flakes. Adjust seasoning for desired taste with salt & pepper.
• Toast bread. Top bottom slice of bread in order - chickpea tuna, pickle, red onion and greens. Cover with top slice of bread. Slice in half with a sharp knife.

Notes

• Don't over-pulse the chickpeas and hearts of palm after adding them to the food processor. You want them to retain some texture.
• Feel free to swap the sandwich ingredients for your favorites!
• Don't forget to soak your cashews. If you do forget, you can do a quick soak by covering them with boiling water and letting them sit for fifteen minutes.
• Taste and adjust to your own tastes! It's important you make it the way you enjoy your tuna salad.
• Zero waste tip: Put extra hearts of palm aside for a salad topping.

Nutrition

Calories: 464kcal | Carbohydrates: 51g | Protein: 16g | Fat: 24g | Saturated Fat: 4g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 14g | Sodium: 625mg | Potassium: 1672mg | Fiber: 10g | Sugar: 17g | Vitamin A: 890IU | Vitamin C: 16mg | Calcium: 87mg | Iron: 6mg

The post Vegan Tuna Salad Recipe appeared first on The Mindful Fork.

Choosing a healthy, plant-based lunch option can be tough. Here are 20 vegan lunch ideas to enjoy at home or on the go that are packed with protein instead of added sugars to see you through the rest of the day! From seasonal quinoa salads to chickpea "tuna" salad sandwiches and tofu lettuce wraps, plenty of these healthier lunch options also happen to be gluten-free!

1. Easy Creamy Tomato Dal

This easy, creamy, and nourishing red lentil dal recipe is perfect to prep ahead for a couple of day's lunches; enriched with coconut and packed with coriander, ginger, and turmeric, it travels and reheats well, perfect either if you're working from home or taking lunch to the office!

Protein Content Per Serving: 20g

2. Vegan Chickpea "Tuna" Salad

If you aren't a big fan of chickpeas, you will be once you eat this delicious chickpea, cashew, and heart of palm-packed salad recipe. There are so many flavors going on it's hard not to like - we love using it to make a "tuna" salad sandwich, but it is also delicious in wraps or spooned onto a salad or grain bowl.

Protein Content Per Serving: 16g

3. Vegan Moroccan Chickpea Skillet

Freezer friendly and perfect for meal prep, this speedy chickpea and sweet potato skillet recipe is packed with flavor even though it uses just a handful of simple ingredients. Enjoy it by itself or served alongside quinoa for an extra protein boost!

Protein Content Per Serving: 12g

4. Tofu Stir Fry with Peanut Sauce

Both tofu and peanuts are great sources of protein. If you're working from home or you fancy something vibrant and nourishing at the weekend, this simple stir fry is rich and satisfying - we also think it would be great for using up any leftover veggies that might be lurking in the crisper drawer!

Protein Content Per Serving: 25g

5. Roasted Butternut Squash and Quinoa Salad

This simple salad bowl recipe is perfect for fall - or for any time you happen to have roasted squash in the fridge and you're craving something full of vibrant yet comforting flavors. With quinoa, avocado, and a healthy dose of micro-greens, it is the perfect plant-based recipe if you're looking for a little energy boost to see you through the afternoon.

Protein Content Per Serving: 10g

6. Hummus, Tomato & Sumac Salad

Protein-rich hummus forms the backbone of this Middle Eastern-inspired salad plate that is perfectly served alongside some vegan flatbreads for dipping and scooping. Or, if you're planning on entertaining, it makes just as good an appetizer as a lunch idea!

7. Vegan Collard Greens Wraps

If you're looking for a healthy, gluten-free lunch to enjoy on the go, can we suggest these highly customizable Collard Greens Wraps? Creamy hummus is joined by your choice of crunchy veggies and micro-greens before being wrapped in collard greens for an easy lunch. You can always also bulk out with tofu or crispy chickpeas. They're one of our favorite plant-based protein-packed lunches!

Protein Content Per Serving: 4g

8. Vegan Curried Broccoli Chickpea Salad

This crunchy veggie salad is perfect for meal prep, packed with vegetables, chickpeas, and almonds before being tossed in a rich, creamy tahini dressing. Bulk up the protein and create a bit of variety through the week by adding edamame beans or some crispy tofu or tempeh to one or two servings.

Protein Content Per Serving: 15.8g

9. Lentil Salad with Balsamic Vinaigrette

Lentils are a fantastic source of protein, and they're also fantastic at soaking up delicious, tangy dressings, so this simple salad recipe really is a no-brainer! Gluten-free and meal prep friendly, it is just as well hot or cold, by itself or on the side of another piece of your favorite protein.

Protein Content Per Serving: 9g

10. Moroccan Chickpea Hand Pies

Can you believe that these spiced chickpea-stuffed hand pies are totally plant-based? We also can't believe that using a genius gluten-free wrap hack, they take just 20 minutes to prep for a hot (and re-heatable, so meal prep friendly!) lunch option that is as delicious as it is wholesome.

Protein Content Per Serving: 10g

11. Spinach Salad with Roasted Shiitake Mushrooms

With savory, umami shiitake mushrooms served over a bed of leafy spinach, this simple, customizable salad is a nutritional powerhouse, perfect if you're looking for something a little lighter but still extremely satisfying this lunchtime.

Protein Content Per Serving: 3g

12. Quinoa Buddha Bowl with Roasted Vegetables

Quinoa is always a great option for a high-protein lunch bowl, and here it is paired with a riot of colorful roasted spring veggies and a vibrant green herb sauce for a customizable veg bowl you'll want to make for lunch again and again.

Protein Content Per Serving: 19g

13. Realistic Vegan Egg Salad

It is easy to replicate the tastes and textures of a good egg salad sandwich using firm tofu, cashews, and dairy-free milk - as an added bonus. You can enjoy it at the office without upsetting anyone who is not a fan of that egg sandwich smell!

Protein Content Per Serving: 11g

14. Vegan Tempeh "Tuna" Salad

Another option for a delicious, totally plant-based "tuna" salad is our simple recipe for making it with tempeh. Packed out with delicious crunchy veggies along with generous hits of shoyu and mirin, it is a great, Asian-inspired alternative to the more common chickpeas. In our opinion, it is one of the best plant-based, protein-packed lunches you can make!

Protein Content Per Serving: 5.5g

15. Spring Asparagus & Pea Salad with Quinoa

This is the quinoa salad you need to make this spring. Asparagus and pea seasons are sadly a little short, but you can make the most of these vibrant veg that tastes delicious raw by adding plenty of fresh herbs and our lemon vinaigrette.

Protein Content Per Serving: 4g

16. Lemongrass Tofu Bahn Mi Pita Pockets

How amazing these fragrant marinated tofu pockets look, and that is before we even get onto the flavors! Totally gluten-free, quick pickled vegetables, plenty of herbs, and a slick of vegan may make these the ultimate lunchtime treat.

Protein Content Per Serving: 13g

17. Moroccan Instant Pot Lentils

If meal prep is your thing and your Instant Pot is your best friend, served with a side of quinoa, we think this protein-rich Moroccan Lentils recipe looks fantastic - the perfect, cozy lunch for chillier days.

Protein Content Per Serving: 8g

18. Air Fryer Black Bean Taquitos

These Air Fryer Black Bean Taquitos are one of our most popular recipes here at The Mindful Fork, and it is not difficult to see why - these perfectly spiced, black bean-filled fried tortillas are perfect served with your favorite salsa and guacamole for dipping and scooping.

Protein Content Per Serving: 7g

19. Crispy Teriyaki Tofu Lettuce Wraps

These Teriyaki Tofu Wraps are so easy to make, pairing crispy glazed tofu (that can be cooked in the oven or the air fryer) with crisp lettuce and crunchy cashews. For an extra flavor boost, we also think they'd be amazingly made with smoked tofu!

20. Falafel Sandwich with Maple Dijon Tahini Dressing

Falafel does seem like an obvious choice for a protein-packed lunch... that is because it is utterly delicious. We love how it has been stuffed into a pita with a maple Dijon tahini dressing and plenty of salad - so, so good!

Protein Content Per Serving: 13g

The post 20 Plant Based Protein-Packed Lunches appeared first on The Mindful Fork.

This quinoa stuffed acorn squash recipe is a delicious combination of sweet and savory. The sweetness that comes from the apricots gives the dish its unique flavor. Season with a few savory herbs and a drizzle of cashew cream, and you will please every palate - not just the vegans!

Updated: This post was originally published in January 2020 and has been updated with new photos and additional content.

When it comes to winter squashes, butternut squash gets all the attention! Acorn squash, a variety available when the weather cools down, is another great option, and its shape makes them perfect for stuffing!

If you like this acorn squash recipe, you might also enjoy this vegetarian stuffed acorn squash made with a slightly different combination of ingredients. Other fall favorites are this butternut squash mac and cheese and butternut squash soup.

💚 Why You'll Love This Recipe

• Great flavors!
• A simple recipe to follow and easy to make!
• Stuffed acorn squash quinoa is a great way to cook seasonally using fresh fall ingredients.
• A vegetarian or vegan dish the whole family will love.

🛒 Ingredients

The ingredient list for acorn squash stuffed with quinoa may look a bit long, but many of you may already have them on hand. Let's take a look at the highlights. Check the recipe card for the full list and quantities of each.

Cashews: You need raw, unsalted cashews. They will be used to make the vegan sauce for drizzling over the top. The closest substitute, if you can find them, is sunflower seeds though the flavor may be slightly different.
Acorn squash: Available beginning in September and through the cooler months in the US. Try to choose squash similar in size, so they cook in the same amount of time.
Olive oil spray: You can use store-bought spray or invest in a reusable oil spray bottle and refill it!
Herbs and aromatics: Garlic cloves and thyme and rosemary sprigs cook under the acorn squash halves infusing them with flavor.
Quinoa: Use white or tri-colored quinoa (that's what I used). The white cooks up softer, while the tri-colored has a bit of bite to it thanks to the red and black quinoa, which stays slightly crisp even when cooked.
Spices and herbs: The quinoa cooks with a cinnamon stick and bay leaves to infuse it with flavor. After cooking, fresh parsley and sage are mixed into the stuffing for more flavor.
Dried apricots: Add unique sweetness to the quinoa stuffing mixture.
Pecans: Pair perfectly with the apricots and give the quinoa a crunch. Walnuts make a great substitute.
Garbanzo beans: Optional, but they add more protein to the dish.

✅ How to Make Vegan Stuffed Acorn Squash with Quinoa

Once you've done your shopping and you're ready to get started you will want to preheat your oven and prep your baking sheet with parchment paper. Then the first step in the recipe will be to prep the acorn squash.

How do you cut and prepare acorn squash?

Like many other winter squashes, the hardest thing about preparing acorn squash is simply cutting it open.

Be sure to have a sharp knife to make cutting it easier. Hold it steady with a dish towel, and cut through it. Once it's open, scoop out the seeds, and you're ready to roast!

TOP TIP: If you find it too difficult to cut, it sometimes helps to cook it in the oven for about 10 minutes to soften up the squash a little so it's easier to cut.

Roast the Acorn Squash

After it's cut open, let's get it ready for cooking.

1. Spray the inside of each acorn squash half with olive oil and season with salt and pepper.
2. Place two sprigs of thyme, one garlic clove, and one sprig of rosemary inside each acorn squash half.
3. Carefully flip over to place the cut side down with the herbs and garlic inside.\
4. Place in the oven and roast for 25 minutes. 

Cook the Quinoa

1. Rinse the quinoa. Add it to a pot and toast on medium heat for 3 - 4 minutes.
2. Add water, a cinnamon stick, and a bay leaf to the quinoa. Reduce the heat, cover with a lid, and cook until water is absorbed. When it's ready, you can set it aside.
3. Place the apricots and pecans in a food processor and pulse until finely chopped.

Stuff the Acorn Squash

1. Combine the quinoa, apricot, pecan mixture, fresh parsley, and sage. Add salt and pepper to taste. If you're adding garbanzo beans, you can do so now.
2. Take the cooked acorn squash out of the oven. Remove the garlic and herbs.

3. Stuff each squash individually and place back in the oven for an additional 10-15 minutes until heated through.

4. Prepare the cashew cream: Drain and rinse the cashews. Place them in a blender with one-quarter cup of water. Blend until smooth, adding more water if necessary. Season with salt and pepper to taste if desired.
5. Plate the acorn squash stuffed with quinoa, drizzle with the cashew cream and serve.

🍽️ How to Serve Acorn Squash

Acorn squash stuffed with quinoa is virtually an entire meal in one dish! Here are some of my favorites if you are looking for some simple sides to add to your meal.

• Serve up a simple soup as a starter! I love this creamy vegetarian potato soup or this vibrant roasted red pepper soup.
• Add on a salad such as this vegan Caesar salad or this apple and fennel slaw.

❄️ How To Store

Leftovers: Store leftover stuffed squash in the fridge for up to five days. You can also store it in the freezer for up to three months. You can also store it separately if desired and then stuff it when ready to reheat.

Reheat: Return the stuffed squash to a lined baking pan and heat in the oven for 15-20 minutes or until heated through.

🔪 Helpful Kitchen Tools and Gadgets

You're definitely going to need a sharp, sturdy knife for cutting the acorn squash. Check what you need to know about buying a knife for more tips.

You will need a baking tray, saucepan, measuring cups, and spoons for the prep work.

👩🏻‍🍳 Tips

• Use caution when cutting the acorn squash. It's difficult to cut, so ensure you take safety precautions to avoid accidents. Make sure the surface is clear and the cutting board doesn't slip. Use a dish towel to hold the squash in place and cut away from your hand.

• Don't skip the fresh herbs! It may seem like an extra expense at the store, but it adds so much flavor. Try to plan other recipes that week to use them up, or you can freeze them to preserve their flavor and use them in the future.

❓FAQs

🌎 Sustainability Suggestion for Buying Acorn Squash

Starting with organic, fresh, locally grown acorn squash is the first step to making this a super healthy meal.

The availability for acorn squash usually begins in early fall but can be purchased throughout the winter months in most markets. You may have difficulty finding it organic deep into the winter season, but it's still worth buying for its nutritional benefits.

Acorn squash is a healthy addition to your diet. It is rich in nutrients, such as fiber, vitamin C, potassium, and magnesium. Acorn squash may promote overall health and protect against chronic conditions like heart disease and type 2 diabetes.

➕ More Squash Recipes

If you made this recipe, please leave a star 🌟 rating on the recipe card right below! You can also drop a review in the comment section. Your feedback is appreciated! And don’t forget to tag @themindfulfork so we can see your creations.

📖 Recipe

Print

Quinoa Stuffed Acorn Squash

This quinoa stuffed acorn squash recipe is a delicious combination of sweet and savory. The sweetness comes from the apricots gives the dish its unique flavor. Season with a few savory herbs and a drizzle of cashew cream and you will please every palate - not just the vegans!

Course Dinner

Cuisine Vegan

Prep Time 20 minutes

Cook Time 45 minutes

Total Time 1 hour 5 minutes

Servings 4 servings

Calories 535kcal

Author Cindy

Ingredients

• ½ cup cashews soaked overnight in 1 cup water
• 2 acorn squash halved
• olive oil spray
• 8 thyme sprigs
• 4 rosemary sprigs
• 4 garlic cloves
• 1 cup dry quinoa
• 1 ¾ cup water
• 1 cinnamon stick
• 2 bay leaves
• 10 dried apricots
• ¼ cup pecans
• 1 tablespoon fresh parsley chopped
• ½ tablespoon sage chopped
• ½ - 1 cup of garbanzo beans

Instructions

• Preheat oven to 375°
• Line a baking sheet with parchment paper. Spray each half with olive oil and season with salt & pepper.
• Place separated piles on baking sheet - 2 sprigs of thyme, 1 garlic clove, 1 sprig rosemary - place cut side down of acorn squash over each pile. Place in oven and roast for 25 minutes. 
• While acorn squash is roasting, rinse quinoa & toast in a pot, on medium heat, for 3 - 4 minutes. Add  1 ¾ cup of water, 1 cinnamon stick, 1 bay leaf . Reduce heat, cover and cook until water is absorbed. Put aside.
• In a food processor, place apricots & pecans and pulse until finely chopped.
• Combine quinoa, apricot & pecan mix, fresh parsley & sage. Add salt & pepper to taste. Optional: mix in garbanzo beans.
• Take the cooked acorn squash out of the oven. Remove garlic & herbs. Stuff each squash individually and place back in the oven for an additional 10-15 minutes until heated through.
• Prepare the cashew cream - drain & rinse the cashews. Place in a blender with ¼ cup water. Blend until smooth, adding more water if necessary. Optional: Season with salt & pepper to taste.
• Plate the squash, drizzle cashew cream and serve.

Notes

• Use caution when cutting the acorn squash. It's difficult to cut so make sure you are taking safety precautions to avoid any accidents. Make sure the surface is clear and the cutting board doesn't slip. Use a dish towel to hold the squash in place and cut away from your hand.

• Don't skip the fresh herbs! It may seem like an extra expense at the store but it adds so much flavor. Try to plan other recipes that week to use them up or you can freeze them to preserve their flavor and use in the future.

Nutrition

Calories: 535kcal | Carbohydrates: 87g | Protein: 18g | Fat: 16g | Saturated Fat: 2g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 7g | Sodium: 24mg | Potassium: 1574mg | Fiber: 15g | Sugar: 15g | Vitamin A: 1752IU | Vitamin C: 31mg | Calcium: 178mg | Iron: 8mg