Green Tomatoes Chickpea Avocado Edamame Rice Salad

Green Tomatoes Chickpea Avocado Edamame Rice Salad

by | Last updated Sep 11, 2017 | Published on Sep 10, 2017 | Recipes | 0 comments

Mix Avocado, Fresh Green Tomatoes, Chickpeas, and Edamame Beans for a Creamy Vegan Spread or Salad Bowl

Use up fresh green tomatoes in this creamy avocado, edamame, chickpea, whole-foods plant-based green goddess recipe.

Put it on rice, quinoa, or other grains with some greens, like a bed of spinach.  No-oil needed, it’s fat-free but full of natural omega fats to keep your body glowing.

Also try smashing this green spread on toast or as a filling in a lettuce wrap.

Hard to go wrong, and very easy to go right, with avocado and edamame, some frozen peas, and optionally green tomatoes.

Create yourself a super vegan creamy mixture and delight.

FODMAP rating – medium low amount of FODMAPS.  Monash recommends eating less than 1/4 cup of chickpeas, and less than 1/4 cup of thawed peas in a sitting.  If you proportion more grains and spinach and less of the filling, IBS sufferers should be able to enjoy this recipe.

Nutrition Facts
Chickpea Avocado Edamame Rice Salad
Amount Per Serving (1 / 6th of recipe including rice and red pepper)
Calories 530 Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 1g6%
Sodium 510mg22%
Potassium 1119mg32%
Carbohydrates 89g30%
Fiber 16g67%
Sugar 10g11%
Protein 20g40%
Vitamin A 3685IU74%
Vitamin C 83.7mg101%
Calcium 132mg13%
Iron 6.2mg34%
* Percent Daily Values are based on a 2000 calorie diet.

 

chickpea avocado edamame rice bowl

Chickpea Avocado Edamame Rice Salad

Jeanette
This has a green goddess appeal when you use green tomatoes fresh from your garden or local farmer's market.  Fresh and green, with creamy avocado, edamame, the tomatoes add a light citrus.
Red tomatoes also work, or omit the tomatoes.
On toast, on rice, in a lettuce wrap how else can we use this delicious filling, spread and smash?
No ratings yet
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 30 minutes
Course dinner, lunch
Cuisine Vegan, Western
Servings 6 servings
Calories 530 kcal

Instructions and Ingredients
  

  • 2 cups brown rice or a brown rice, quinoa blend
  • 1.5 cups edamame beans, frozen
  • 1 avocado
  • 540 ml chickpeas canned, drained and rinsed
  • 1.5 cups green tomatoes diced, optional
  • 1 tsp salt
  • 3 tbsp dijon mustard or more to taste
  • 1 cup peas frozen
  • 2 tbsp green onions as garnish, discard the white parts of the onions to make this recipe low FODMAP
  • hot sauce to taste
  • 4 cups spinach
  • 2 red peppers

Cook Grains

  • Cook grains, I used a rice quinoa mix.  Set aside to cool.

Prepare Edamame, Avocado, Chickpea Mix

  • Microwave edamame in a microwave steamer to cook, as per package directions.  Usually 5 minutes. 
  • Add avocado, drained chickpeas, green tomatoes, salt, and dijon mustard to a medium/large bowl.  Taste and adjust amount of mustard to your preference.
    vegan green tomato avocado chickpea salad
  • Add edamame to the bowl.   Mine were in their shells still, so I microwaved them in their steamer bag and then shelled them into the bowl.
    Chickpeas, avocado, edamame smash
  • Mash with potato masher until desired consistency.
    Edamame, Avocado, Chickpea Filling
  • Stir in frozen peas, still frozen, they will cool it down and then you don't need to refrigerate.

Notes

To Assemble Salad:
Line a bowl or plate with fresh baby spinach or romaine lettuce.
Add rice/grains, and then the edamame, avocado, chickpea mix.  
Top with sliced red peppers, use scissors to cut green onions on top.
Add hot sauce.

Nutrition

Nutrition Facts
Chickpea Avocado Edamame Rice Salad
Amount Per Serving (1 / 6th of recipe including rice and red pepper)
Calories 530 Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 1g6%
Sodium 510mg22%
Potassium 1119mg32%
Carbohydrates 89g30%
Fiber 16g67%
Sugar 10g11%
Protein 20g40%
Vitamin A 3685IU74%
Vitamin C 83.7mg101%
Calcium 132mg13%
Iron 6.2mg34%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Mention @veganenvy or tag #veganenvy!
 
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Brussels Sprouts, Quinoa and Lentil Pilaf – Orange Cranberry Apple Sauce

Brussels Sprouts, Quinoa and Lentil Pilaf – Orange Cranberry Apple Sauce

by | Last updated Sep 6, 2017 | Published on Jul 11, 2017 | Recipes

Easy Vegan Quinoa and Lentil Pilaf with Brussels Sprouts and Orange Apple Cranberry Thyme Sauce

This whole-foods plant-based, fat-free, no-oil healthy brussels sprouts with lentils and quinoa recipe is crazy easy.

The quinoa and lentil pilaf in one pot is a delicious staple that can serve as a vegan starch and protein base for many of your meals.

Here, I’ve added my orange thyme dressing, but other vegetables and sauces will work well too.

Jump to Recipe

 

Lentils and Quinoa in Only 20 Minutes

Cook dry sprouted lentils and dry quinoa together, in the same pot, they take the same amount of time – and in 15 – 20 minutes you’ll have a pilaf of lentils and quinoa that is fluffy and ready for a vegetable and a sauce.

You can dress the quinoa and lentils up in so many ways.

Boil, Steam or Microwave Brussel Sprouts

Cook a huge batch of brussels sprouts for this, they go perfectly.

Add Orange Thyme Cranberry Tahini Dressing

The lentils and quinoa are going to be pretty boring on their own, but look through the sauces/dressings on this site and pick one and it becomes a different dish each time.

I recommend my Sweet Zing Orange Thyme Dressing.

You can click on the “sauce” tag in the sidebar to view a list of sauces.  Or use the search feature on the site and search for “sauce” or “dressing”.

Mmmm, just looking at these pictures again now, I remember how good this was!

The sauce has a lot of tasty ingredients – orange juice, diced apple, sesame paste (tahini), green onions, chia seeds, dried cranberries… it’s great.  Very quick, easy and simple to make too.

My kids liked the pilaf and brussels sprouts without the sauce, instead of the dressing, one added lemon juice, the other  loads of cranberry sauce from a can.

When I eat beans and rice, or lentils with quinoa I feel like I am living harmoniously with our planet, and usually surprised at how great they taste, and how satisfied I feel after.

I hope at least someone else can relate to what I am talking about.

Bringing peace through plants…  🙂

 

Brussels sprouts quinoa lentils with orange vegan sauce

Brussels Sprouts, Quinoa, and Lentil Pilaf

Jeanette
Cook sprouted lentils and quinoa in the same pot in 15 minutes, add brussels sprouts, a sweet tangy orange, apple, cranberry sauce and it's a beautiful meal.
My husband and I aim to eat at least 1/2 - 1 cup of beans/legumes a day each and between 1/4 cup and 1/2 cup for each of our kids.  This recipe will produce more lentils than quinoa so that your meal can be bean strong.  
Beans are an excellent carb - because they contain both carbs and protein and so many important nutrients.  Feel confident eating beans - they are going to make you so strong and give you energy!
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Course Main Course
Cuisine Western
Servings 8 servings
Calories 243 kcal

Instructions and Ingredients
  

  • 5 cups water
  • 1 1/2 cups dried lentils sprouted lentils because they cook fastest, read the packages, select the fast cooking lentils.
  • 1 cup quinoa dried
  • 8 cups brussels sprouts
  • Orange Thyme Dressing recipe prepared, consider doubling the recipe to have enough for leftovers. One recipe makes 4 servings.

Steamer

  • Heat water in a medium sized pot, on high.
  • Add quinoa and sprouted lentils, stir.  Usually the water doesn't need to be boiling, check your instructions.  Follow package directions about rinsing, some brands require rinsing to remove bitterness or dirt or pesticides.  I often forget, hoping a reminder here helps you remember.  
    Here are the brands I used - both were available at Costco, other brands will work, check that the cooking time on the lentils is similar to the quinoa - about 15 minutes.  It seems that sprouted lentils usually cook faster than non-sprouted lentils.  
    My sprouted lentils say simmer for 8 minutes then let sit for 4 minutes.  My quinoa says simmer for 15 minutes.  I like lentils soft rather than chewy so I am happy to cook the lentils a little longer.
    Image of Quinoa and Sprouted Lentils in Packages truRoots
  • Once boiling, stir, reduce heat to low, cover and simmer for 15 minutes or according to package directions.  If your lentils are going to take longer, then start them first and add the quinoa when there is 15 minutes cooking time left.
    How to Cook Lentils With Quinoa
  • Meanwhile, steam brussels sprouts in a steamer pot on the stove (makes them so juicy and tender, mmmm my favourite way) or in a microwave steamer like this large Epicure silicone steamer.    You could also boil them in water, which is what I did this time.  Any of these methods takes about 15 minutes.
  • Now prepare the sauce - the fat-free no-oil Orange Thyme Dressing for example.  It's going to take you 10 minutes.
    Tahini green onions and craisins in a vegan fat-free sauce.
  • Once the pilaf is done, stir it to combine, it should be fluffy with no moisture.  If there is water left, keep it on low for 5 minutes at a time until it is dried out, and reduce the water amount in the future.  The lentils spread around the edge with the quinoa in the centre during cooking.
    Cooked Quinoa and Lentils in One Pot
  • The pilaf should look like this once done.
    Image of cooked Quinoa lentil pilaf vegan recipe
  • Serve the pilaf, with brussels sprouts and a generous portion of sauce.
    Brussels sprouts quinoa lentils with orange vegan sauce

Notes

Enjoy!!
Sometimes my pilaf takes longer to cook - closer to 25 minutes, even though the bags said 15. I probably use a slightly different temperature, or measuring cups.  I just keep cooking it until it is dry, and it always comes out fine.

Nutrition

Nutrition Facts
Brussels Sprouts, Quinoa, and Lentil Pilaf
Amount Per Serving (1 / 8th of recipe)
Calories 243 Calories from Fat 9
% Daily Value*
Fat 1g2%
Sodium 33mg1%
Potassium 805mg23%
Carbohydrates 43g14%
Fiber 15g63%
Sugar 2g2%
Protein 15g30%
Vitamin A 680IU14%
Vitamin C 76.4mg93%
Calcium 72mg7%
Iron 4.9mg27%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Mention @veganenvy or tag #veganenvy!

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Meatless Marinara Sauce With Protein

Meatless Marinara Sauce With Protein

by | Last updated Jul 18, 2017 | Published on Jul 6, 2017 | Recipes | 5 comments

Vegan Italian Tomato Pasta Sauce with Whole-Foods Plant-Based Protein and No-Oil

Cover your Spaghetti and other favourite pastas with my family’s best healthy vegan fat-free marinara sauce.  Lentils and chickpeas make it thick, and full of iron, fibre and phytonutrients.  Add some spinach (fresh or frozen) to get a darker color, and more nutrition.

Oregano, basil, garlic and onion, are a beautiful Italian combination that has lasted centuries.  Modernize your greasy sauces of the past with this oil-free, meatless version of a marinara sauce, and fill your belly with fibre and taste at the same time.

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School is out here, and I just fed this sauce as leftovers for lunch to my daughters and their friend.  The friend made a point of complementing me about how tasty the sauce is.  Thanks for the feedback kid!  Now I share it with the internet…

This is a great whole-foods plant-based wfpb recipe for kids!

Please enjoy!

 
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Vegan Healthy Marinara Sauce on Spaghetti

Meatless Marinara With Protein - No-Oil, Vegan, Tomato Sauce and Pasta

Jeanette
With lentils and chickpeas this no-oil vegan Italian tomato based spaghetti sauce recipe replaces a traditional meat based pasta sauce, with bold flavour!   I've tested it on many non-vegans and they don't even realize, except wonder why it is so fat-free and lean.  
Use this simple recipe as a dependable base and add additional items if you like, such as mushrooms or green peppers.
5 from 2 votes
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Course Main Course, Pasta
Cuisine Italian
Servings 8 servings
Calories 354 kcal

Instructions and Ingredients
  

  • 375 g whole grain pasta whole wheat spaghetti is our favourite for this sauce
  • 540 ml can chickpeas drained
  • 540 ml can lentils drained
  • 2 garlic cloves medium
  • 796 ml can diced tomatoes with juice, or whole fresh tomatoes
  • 1 tsp oregano dried
  • 2 tsp basil dried
  • 1/2 tsp onion powder
  • 1/2 tsp salt
  • 1 sweet onion white, medium, in chunks
  • 130 g frozen spinach thawed, nuggets work great
  • 156 ml tomato paste can
  • Put a large pot of pasta water on to boil.  No salt or oil are necessary.  No oil cooking, go!  Read more here about why we cook with no-oil.
  • Drain canned lentils and chickpeas.  Consider reserving the juice (called aqua faba) in the fridge as an egg replacement for future baking - like for my VeganEnvy.com amazing chocolate birthday cake recipe.
  • In a food processor - add drained chickpeas, drained lentils, garlic cloves, canned diced tomatoes (with juice), oregano, basil, onion powder, salt, onion chunks, and thawed spinach nuggets.  Blend on high until beans are no longer recognizable.
  • I like to use frozen spinach nuggets, so I can easily portion out a little if I want - I always have some on hand in my freezer, like these ones.  I got them a Wal-mart.
    Frozen Spinach Nuggets
  • Empty sauce into a medium sized pot on medium heat.  This sauce will splatter once it starts to bubble, so be prepared to cover it to protect your stove and yourself.  
    Blended lentils and chickpeas in vegan no-oil tomato sauce.
  • Once the sauce is bubbling, reduce heat to low, stir, cover and let simmer for 5 more minutes so that the onion is cooked through.  
  • In the meantime, add whole grain spaghetti to the boiling pasta water.  Set timer to cook according to directions, usually about 10 minutes.
  • Once the the 5 min on the sauce is up, while the pasta is cooking, stir the tomato paste into the sauce.  The tomato paste makes the sauce thicker, so there is no excess liquid.  It also adds a lovely rich red color and taste.  Simmer a few more minutes or until pasta is ready.  
  • Drain pasta and serve piled with generous portions of this delicious sauce!
    Plates of spaghetti with meatless vegan healthy tomato sauce.

Notes

Serving Ideas
Sprinkle with vegan parmesan cheese.
Vegetable side suggestions: steamed frozen peas and corn, broccoli, or Brussels sprouts.
Salad suggestion: spinach salad and balsamic dressing.
Bon Appetit!
 

Nutrition

Nutrition Facts
Meatless Marinara With Protein - No-Oil, Vegan, Tomato Sauce and Pasta
Amount Per Serving (1 / 8th of recipe with whole grain pasta)
Calories 354 Calories from Fat 18
% Daily Value*
Fat 2g3%
Sodium 650mg28%
Potassium 941mg27%
Carbohydrates 69g23%
Fiber 11g46%
Sugar 8g9%
Protein 18g36%
Vitamin A 2330IU47%
Vitamin C 17.7mg21%
Calcium 130mg13%
Iron 6.9mg38%
* Percent Daily Values are based on a 2000 calorie diet.
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Wonderful White Bean and Walnut Sauce with Linguine and Asparagus

Wonderful White Bean and Walnut Sauce with Linguine and Asparagus

by | Published on Jun 27, 2017 | Recipes | 0 comments

Oil-Free Vegan Pesto White Sauce for Linguine and Asparagus

It is really easy to go dairy-free these days.  Us vegans are inventing more and more new ways to use healthy plant-based foods in traditional recipes.  Recently found out you are lactose intolerant?  This website is for you!  Look around…

For example, if you would like to have a milk-free sauce for your pasta, or maybe you are trying to lose weight and avoid fat – here is a vegan, creamy fat-free white sauce recipe to add to your bag of tricks.

It has pesto ingredients like basil, garlic, and lemon, but is no-oil, with healthy walnuts instead.   Did you know walnuts slowed the growth of cancer tumours in studies?  White kidney beans make it thick, you don’t need any flour – so it is gluten-free.

Forget about taking time stirring on the stove, this sauce is easier than that, blend the ingredients, and DONE.

This vegan white sauce recipe is better than alfredo sauce, I think you will find it very delicious and satisfying.

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If you are in Canada – I recommend these products for your lemon and pepper, from Epicure.  Click image to view information.

Bring together the wonderful flavours of basil and garlic in a creamy pesto sauce, with fresh linguine, and crispy asparagus, for a healthy taste of Italy!

Image of creamy vegan white sauce with linguine pasta and asparagus on a plate.

Wonderful White Bean and Walnut Sauce with Asparagus and Linguine

Jeanette
This sauce has a pesto flavour and is simply delicious with basil, garlic, lemon and healthy walnuts instead of processed oil. 
It is so easy to make, and clean up, this vegan white pasta sauce takes only 5 minutes in a blender.
Linguine has more surface area than spaghetti, and will hold more sauce, so works very well and asparagus complements the lemon and pesto ingredients.
No ratings yet
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 30 minutes
Course Sauce
Cuisine Italian
Servings 8 servings
Calories 340 kcal

Instructions and Ingredients
  

  • 375 g whole grain pasta linguine
  • 2.25 pounds asparagus
  • 540 ml white kidney beans
  • 1/2 cup soy milk or other unsweetened non-dairy milk
  • 1 tbsp basil
  • 2 garlic cloves cut in half
  • 1 tsp oregano
  • 1 tsp salt
  • 1/2 cup walnuts
  • 3 tbsp nutritional yeast
  • 1 tbsp lemon juice
  • 1/4 cup water hot, from pasta cooking

Epicure Items

  • steamer Available in Canada only. There are many sizes, made from a durable silicone, these steamers are awesome.
  • Boil water and cook pasta according to package instructions.
    Image of linguini pasta boiling in a pot of water on the stove.
  • Wash, cut off ends, and cut asparagus into 2 inch lengths.
  • Microwave asparagus in a microwave steamer.  If you are in Canada, I recommend the Epicure steamers. See link in ingredients.
    Image of cut asparagus in a microwave steamer.
  • In a high speed blender, blend white kidney beans with soy milk, basil, garlic cloves, oregano, salt, walnuts, nutritional yeast, lemon juice. 
    Image of vegan white pesto sauce ingredients in blender, before blending.
  • Add hot pasta cooking water to warm and thin to desired consistency.
    Image of blended oil free vegan pesto white sauce made from white kidney beans.
  • Drain pasta, plate with asparagus, and immediately spoon creamy pesto sauce over steaming pasta.  Or, if the pasta has cooled, microwave the sauce first in a small dish, to warm it, then spoon over and serve.
    Image of two plates of vegan creamy pesto linguine with asparagus

Notes

Serving Suggestions: fresh ground pepper and additional lemon juice.

Nutrition

Nutrition Facts
Wonderful White Bean and Walnut Sauce with Asparagus and Linguine
Amount Per Serving (1 / 8th of recipe)
Calories 340 Calories from Fat 54
% Daily Value*
Fat 6g9%
Sodium 305mg13%
Potassium 739mg21%
Carbohydrates 58g19%
Fiber 8g33%
Sugar 3g3%
Protein 18g36%
Vitamin A 1015IU20%
Vitamin C 8.9mg11%
Calcium 102mg10%
Iron 6.4mg36%
* Percent Daily Values are based on a 2000 calorie diet.
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Healthy Vegan Italian Tomato Pasta Sauce with Whole-Foods Plant-Based Protein and No-Oil. Modernize your marinara by using lentils and chickpeas in a no-oil meatless version that replaces traditional spaghetti sauce.

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Fiery Maple Sweet Potato Bowl, No Oil

Fiery Maple Sweet Potato Bowl, No Oil

by | Last updated Jun 5, 2017 | Published on Jun 4, 2017 | Recipes | 1 comment

Colorful sweet potatoes, maple flavoured chipotle chickpeas, earthy mushrooms, vibrant greens, creamy avocado and a fiery vegan mayo makes for a spicy and healthful vegan meal.  Use tofu cubes instead of chickpeas, for an equally spicy protein option.

Jump to Fiery Maple Sweet Potato Vegan Bowls Recipe

 

Jump to Fiery Vegan Mayo Recipe

How to make a colourful vegan sweet potato bowl

Start by putting peeled sweet potatoes on to boil.

I recommend you cut them in half, to speed cooking time – I didn’t, and they were a little undercooked.

Second, prepare your mushrooms – dried or fresh.

You can use dried mushrooms, or fresh.  I like to have dried mushrooms in my pantry, they don’t spoil, and I always have some on hand.

Dried mushrooms are so amazingly excellent for flavoring soups.

They tasted great rehydrated in this recipe as well, a bit chewier than fresh though.  The broth you get from rehydrating mushrooms is so flavorful, save it if you can!

I bought this huge container of gourmet dried mushrooms from Costco, and followed the instructions for rehydrating, first in hot water, then boiling.  I used the microwave, thinking it would be faster and easier.  If you use a microwave too, be careful the water doesn’t boil over.  Next time, I think I will use a pot on the stove instead, so I can boil the mushrooms longer and make them less chewy.

If you are using fresh mushrooms,

even better!

See the recipe notes for instructions.

Saute them, with some diced white onions if you have any, in a large skillet.  Remove to a separate dish and use the same skillet for the chickpeas and/or tofu.

Third, make the chickpeas and tofu.

Either / both taste excellent in this recipe, separately or together.

Chop some green onions, add to a large skillet with soy sauce and fresh ground black pepper and add the drained chickpeas or tofu.

Add in the spices, and mushroom broth.  This is where you might use tofu instead.

Here, I am making chickpeas for my husband and I, and plain tofu for the kids – because one of my daughters doesn’t like chickpeas (we think she is crazy for this, but love her anyways).

These spices are going to fire it up whether you use chickpeas, tofu, or both.

 

While my chickpeas saute, I heated up the kids tofu for 3 – 4 minutes in the pot of boiling water for the sweet potatoes.

I could also have done this in the mushroom water, didn’t think of that until later, that would be even better, yum!

First, reserve about 5 cubes of cold tofu for the Fiery Vegan Mayo Sauce, throw them in a small blender instead of the boiling water.

Prepare the fiery vegan mayo sauce.

With tofu, cashews, a touch of lemon juice, chipotle powder or hot sauce, smoked paprika, soy sauce and some non-dairy unsweetened milk.

I use soy milk, cause it’s my fave.

Lastly put the bowls together!

First set down a bed of energy boosting greens, like baby spinach.  I used romaine lettuce for my girls.

Then, create rows of the vibrant orange sweet potatoes, spicy maple chickpeas and/or tofu, dark flavourful mushrooms, bright green sliced avocados and drizzle generously with the fiery creamy sauce.

It’s a fat free sauce after all, and so spicy good, use a generous amount!

 

Each color in the bowl, provides different antioxidants that you need.

With a vegan bowl recipe like this, eating a rainbow of foods is easy and you are going to feel great after this medly of nutritious foods.

A spicy, sweet, beautiful bowl of taste, and health!

 

Image of two fiery chipotle maple sweet potato tofu chickpea mushrooms vegan healthy bowls.

Fiery Maple Sweet Potato Chickpea / Tofu Bowl

Jeanette
Spicy and sweet, a satisfying bowl with chickpeas or tofu, avocado, sweet potato and mushrooms on a bed of greens.  
Serve with Fiery Vegan Mayo sauce.
4 from 1 vote
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Course Main Course
Cuisine Western, Whole Foods
Servings 6 servings
Calories 361 kcal

Instructions and Ingredients
  

  • 3 sweet potatoes medium, peeled and boiled
  • 2 tsp soy sauce
  • 4 tbsp green onions diced, about 4
  • 1/2 tsp black pepper fresh ground
  • 3 cups mushrooms dried or fresh, shiitake, portabella
  • 350 g extra firm tofu or skip and double the chickpeas
  • 540 ml chickpeas drained, or skip and double the tofu
  • 1 tbsp maple syrup
  • 2 tsp cumin
  • 1/2 tsp chipotle powder smoked jalapeno powder, or hot sauce
  • 2 tsp paprika
  • 1 avocado thinly sliced
  • 8 cups spinach or other dark greens

Sweet Potato

  • Put a pot of water on to boil.  Peel the sweet potatoes and cut in half (to speed cooking time).  Add to the boiling water.  They should take about 10 - 15 minutes to cook.  Test with a fork and when soft, remove them to a cutting board, slice into rounds just before adding to bowls.

Dried Mushrooms (Fresh Mushrooms? - see recipe notes for instructions)

  • Follow instructions for re-hydrating the dried mushrooms.  I use the microwave.   Add mushrooms to the bowls when you plate them.  No need to saute dried mushrooms, they are flavourful on their own.  Use the broth to cook the tofu / chickpeas.  Reserve extra delicious broth for future cooking.

Chickpeas / Tofu

  • While the sweet potatoes cook, drain the chickpeas / cube the tofu.
    Reserve some tofu cubes for the sauce.
  • Add green onions, soy sauce, and fresh pepper to a large skillet on medium heat.
  • Add chickpeas / tofu, paprika, chipotle powder, and cumin,  and stir to combine.  Saute for 2 - 3 minutes, stir and flip.  Add 1/4 cup mushroom broth to keep from sticking and add flavour.  
  • Add maple syrup.  Stir and flip tofu cubes until the liquid is gone.  Turn off heat.  

Build the Bowls and Serve!

  • Place a bed of spinach in each bowl, make rows of sweet potato, sliced avocado, chickpeas / tofu and mushrooms and generously drizzle with Fiery Vegan Mayo sauce.

Notes

To use fresh mushrooms, slice and saute with 1 - 2 tsp of soy sauce or tamari, and some black pepper, then remove to a separate dish.
You may want to add a diced white onion - if you do: saute until the onion caramelizes and the mushrooms are tender and edges start to brown.
Once the mushrooms are done, use the same skillet to cook the tofu / chickpeas.

Nutrition

Nutrition Facts
Fiery Maple Sweet Potato Chickpea / Tofu Bowl
Amount Per Serving (1 / 6th)
Calories 361 Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 1g6%
Sodium 219mg10%
Potassium 1250mg36%
Carbohydrates 57g19%
Fiber 14g58%
Sugar 10g11%
Protein 16g32%
Vitamin A 13595IU272%
Vitamin C 18.6mg23%
Calcium 140mg14%
Iron 5.9mg33%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Mention @veganenvy or tag #veganenvy!

 

Image of fiery vegan sweet potato chickpea mushroom spinach bowl.

Fiery Vegan Mayo Sauce

Jeanette
A fiery smoky sauce that looks and tastes awesome on vegan bowls!  A great sauce like this, changes boring to delicious.  Use tamari instead of soy sauce to make it gluten free.
No ratings yet
Print Recipe Pin Recipe
Prep Time 5 minutes
Total Time 5 minutes
Course Sauce
Cuisine Vegan
Servings 6 servings
Calories 42 kcal

Instructions and Ingredients
  

  • 1/3 cup extra firm tofu
  • 2 tbsp soy milk unsweetened
  • 1 tsp lemon juice
  • 3 tbsp cashews
  • 1 tbsp soy sauce or tamari to make gluten free
  • 1/4 tsp chipotle powder or hot sauce
  • 3/4 tsp paprika smoked
  • 3/4 tsp onion powder
  • Add tofu, soy milk, lemon juice, cashews, soy sauce or tamari, chipotle powder or hot sauce, smoked paprika, and onion powder to a small high speed blender. 
  • Blend until smooth. Drizzle generously over bowls before serving.

Nutrition

Nutrition Facts
Fiery Vegan Mayo Sauce
Amount Per Serving (1 / 6th)
Calories 42 Calories from Fat 18
% Daily Value*
Fat 2g3%
Sodium 179mg8%
Potassium 72mg2%
Carbohydrates 2g1%
Protein 2g4%
Vitamin A 195IU4%
Vitamin C 0.3mg0%
Calcium 12mg1%
Iron 0.6mg3%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Mention @veganenvy or tag #veganenvy!
 
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Lazy Vegan Frittata with Spinach, Tofu, Potatoes, and Chickpeas

Lazy Vegan Frittata with Spinach, Tofu, Potatoes, and Chickpeas

by | Last updated Oct 2, 2017 | Published on May 15, 2017 | Recipes | 2 comments

Image of lazy vegan frittata, some with peas and some with spinach, in bowls.

Lazy vegan frittata with tofu, chickpeas, potatoes and spinach.  Oil-free.

This vegan eggless fat-free frittata might look a little sloppy, but it’s fast, and will make you feel happy.  In less than 30 minutes, you can dig into a comforting mess of potatoes, greens, chickpeas and tofu.

There are two sides of this dish, one has frozen green peas – for the kids, the other frozen spinach – for the adults.  Or, mix them together – you choose.

Jump to Recipe

 

Potatoes and chickpeas are becoming one of my favourite combinations, they are lick your lips delicious and satisfying.

Chickpeas are blended in this recipe, so you get the taste, but also get creaminess.

Nutritionally complete,

Lots of energy, vitamin C, and iron, in this stick-to-your-ribs, vegan meal.  With no oil or added fat, because nobody needs that.

A great fast vegan dinner recipe idea to try on a busy night.

A comfort bowl of yummy smooth, chewy, and chunky textures.

Kids love this recipe,

for it’s simple flavours and yellow color.

Image of Vegan lazy frittata with potatoes frozen green peas chickpeas and tofu in bowls.

How to make vegan lazy frittata

Start by dicing red or white potatoes, skins on, place in a large pot, and just-about cover with a layer of water.

Use a really wide medium-deep pan if you can.  It will cook faster.

Dice and cover the onions and potatoes with water.

The water prevents sticking, and cooks them perfectly.  The onions add flavour.

I love that I don’t have to peel the potatoes for this easy vegan spinach frittata.

Image of diced potatoes, with skins on, covered by a thin layer of water, cooking in a large wide pot, for lazy Vegan frittata recipe.

Turmeric provides the color.

Blend tofu, chickpeas and garlic cloves until smooth with turmeric for color.

 

Add water or unsweetened non-dairy milk to thin.

Image of blended tofu and chickpeas in a food processor for lazy Vegan frittata.

Turmeric is a wonder food in many ways.

  • Less than a teaspoon a day of turmeric appears to significantly lower the DNA-mutating ability of cancer-causing substances.
  • Turmeric is very helpful for people with rheumatoid arthritis – curcumin (found in turmeric) was more effective in alleviating pain for RA sufferers, compared to the leading drug of choice.

See here for more studies on positive effects of turmeric.

Good reasons to cook with turmeric, right?

Combine

Before the liquid has evaporated from the potatoes – but once they are done cooking – turn the heat to low.

Add the tofu, chickpea blended mixture to the potatoes and onions, and combine.

 

Image of stirring the tofu chickpea mixture into the potatoes, on the stove, for the lazy Vegan frittata recipe.

Add the mushrooms,

smooth flat, put the lid on, cook for 5 minutes on low.

Stir to prevent burning.

 

Add the spinach, and frozen peas.

Still on low, cook, covered for 5 more minutes.

Image of spinach with the vegan lazy frittata with mushrooms.

Potatoes are my daughter Amber’s favourite starch, I agree, potatoes are so good.

They taste great with the creamy tofu/chickpeas, the spinach and the mushrooms.

Nice combination.

Enjoy the potato goodness in this easy vegan dinner dish! 🙂

Image spinach vegan lazy potato frittata with mushrooms in a bowl.

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Vegan lazy frittata eggless

Lazy Vegan Frittata (With Tofu Potatoes and Chickpeas)

This is true vegan comfort food.  It may look a little sloppy, but is so easy to mix together and enjoyable to eat from a bowl.  
Fill yourself with tasty energy with this vegan, lazy fat-free healthy frittata.
Change number of servings and recipe will adjust.
3.20 from 5 votes
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Course Main Course
Cuisine Egg Free, Italian
Servings 8
Calories 292 kcal

Instructions and Ingredients
  

  • 8 red potatoes diced, skins on, medium
  • 1 onion medium, sweet white, diced or blended
  • 350 g firm tofu block, extra firm, not pressed use it's water too
  • 2 garlic cloves, medium
  • 540 mL chickpeas can drained
  • 5 mL turmeric powder, ground
  • 5 mL salt
  • 284 mL mushrooms can sliced, drained, or fresh mushrooms
  • 300 g spinach chopped, frozen thawed, or fresh
  • 1.5 cups green peas frozen
  • 1/2 cup soy milk unsweetened, or water, as needed for blending, or other unsweetened non-dairy milk
  • Place diced potatoes and onions in a wide saute pan, just covered with a layer of water.  Simmer on medium high, uncovered.
  • Blend or food process the tofu with it's water, chickpeas, turmeric, garlic cloves and salt. Add unsweetened non-dairy milk or water 1/4 cup at a time, to thin so you can process it until smooth.  
  • Microwave frozen spinach to thaw.
  • Before all the water evaporates from the potatoes, when they are still wet, turn down to low and stir the tofu mixture and drained mushrooms into the potatoes.  Spread the mixture evenly.
  • Cover and cook on low for 5 minutes. Watch for burning, stir frequently.  A thin brown crust may form on the bottom. You can scrape this up fairly easily when cleaning up.
  • Stir frozen green peas and thawed undrained spinach into the mixture, cover and cook for 5 more minutes on low until heated through.  I keep them separated - stirring the green peas on the kids side of the dish, and spinach on the adult side.  You can mix them together if you choose.
  • Serve - warm and comforting!  Add cherry tomatoes or ketchup for a great combination.

Nutrition

Nutrition Facts
Lazy Vegan Frittata (With Tofu Potatoes and Chickpeas)
Amount Per Serving (1 tenth of recipe)
Calories 292 Calories from Fat 27
% Daily Value*
Fat 3g5%
Sodium 817mg36%
Potassium 1554mg44%
Carbohydrates 54g18%
Fiber 10g42%
Sugar 7g8%
Protein 14g28%
Vitamin A 3750IU75%
Vitamin C 41.2mg50%
Calcium 115mg12%
Iron 5.1mg28%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Mention @veganenvy or tag #veganenvy!

What's Special About VeganEnvy Recipes?  

VeganEnvy recipes are easy, low-fat, whole-foods, plant-based and nutrition rich.  Real food my family eats, and techniques we use to cook.

I choose ingredients that are proven to prevent and reverse disease, based on scientific studies, such as those reviewed on nutritionfacts.org and findings published by whole-foods plant-based (WFPB) experts featured in the Forks Over Knives (FOK) and What the Health documentaries FOK trailer.

Eating VeganEnvy recipes will make you lose weight, look better, feel better and live longer.  PLUS spend your money to cruelty free food systems, cut your environmental impact, and likely increase your compassion for, and awareness of, lives other than your own.

 
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Epicure Healthy Tofu Pad Thai (Whole Foods Vegan)

Epicure Healthy Tofu Pad Thai (Whole Foods Vegan)

by | Last updated May 17, 2017 | Published on Apr 29, 2017 | Recipes | 0 comments

Whole foods no oil brown rice noodles Vegan Pad Thai in Wok

 

This healthy tofu Pad Thai is a low-fat recipe ready in 20 minutes.

Use your own Pad Thai seasonings/sauce, or visit this Epicure website to buy the delicious Pad Thai mix that I used, and bookmark this recipe for later.

I also show you how to make an easy tasty homemade  Sriracha sauce from an Epicure spices mix.

This recipe shows you how to make an oil free vegan Pad Thai with Tofu and Noodles.

All VeganEnvy recipes are whole foods plant based, oil free, fat-free and exceptionally healthy!  I follow the Forks Over Knives recommendations for disease prevention through diet.

Jump to Recipe

 

Back Story

My kids asked if a couple of their friends could stay for dinner.  That is pretty normal at our house.

I said, “We are having vegan Pad Thai – it’s noodles, tofu and vegetables, do they like that?”

The friends said, “never had it, but sounds GOOD!”

I agree, Pad Thai is good!  A mild, slightly sweet comforting noodle dish with garlic and citrus flavours.

Vegan Pad Thai and homemade Sriracha on plates - Whole foods no oil brown rice noodles VeganEnvy.com

I love feeding children vegan food,

especially kids from non-vegan families. They all seem to love tofu, and whole grain carbs, and most like plain vegetables too.

Kids are very open-minded to eating simple vegan food, they see my kids, my husband and I like it, and they join in – especially when their parents aren’t around.

I always test my recipes on children.  If they like it, I know I have a winner.

 

Epicure Pad Thai Spice Mix

I grabbed a package of vegan Pad Thai spice mix from Epicure, because it is a fast, healthy, high quality way to pull a tofu dish together.

It is spices only – no preservatives, fish, oils or additives.

I have used Canadian Epicure products for over 15 years – they are fantastic and I am an Epicure consultant.

Epicure is a great company for vegans.  Unfortunately their products are only available in Canada.

Pad Thai Mix from Canadian Epicure

Carrots, broccoli, green pepper and noodles,

This should take about 20 minutes to pull together.

Sliced green peppers in a wok - VeganEnvy.com
Matchstick carrots in measuring cup - VeganEnvy.com
Package of Lotus Foods Brown Rice Noodles - From Costco

I got started washing and chopping my vegetables, I really take pleasure in cutting them in ways that make them look appealing.

Matchstick carrots, small broccoli, evenly cut green peppers.  Makes them cook uniformly as well.

I learned cutting techniques in the Forks Over Knives Cooking Course.

Sliced Broccoli carrots and green peppers for vegan no oil stir fry in wok

Mix Up the Sauce

While the vegetables were stir frying, I mixed up the Pad Thai spices with water and soy sauce.

This Epicure spice mix is:

  • sweet and tangy with an authentic Thai taste, and has
  • tamarind, garlic and cilantro for true Southeast Asian flavours.
Mixed Epicure Pad Thai Seasoning in measuring cup, veganenvy.com
I decided to use a package of Medium Tofu and a package of Extra Firm Tofu.  The Medium will crumble like eggs (eggs are common in pad Thai) and the extra firm tofu will be solid like chicken or shrimp.
Medium firm and Extra Firm Tofu in packages

Once the vegetables were tender, but still with a bit of a crunch, they were done.

I added the cubes of tofu and stirred them in.

Then I added the sauce.

Vegan Tofu Pad Thai with Epicure seasoning sauce in wok, no oil

I was very careful not to put the noodles in the boiling water until just before the vegetables were done, because the noodles truly only take 5 minutes to cook.

I rinsed the brown rice noodles with cold water to remove extra starch, and added them to the wok.

Vegan Pad Thai - Stir in the Noodles in the wok

Homemade Sriracha Sauce

I also decided to make homemade Sriracha sauce using an Epicure mix, ketchup, and vinegar.

Sriracha sauce really enhances the Pad Thai for adults.

 

Epicure Sriracha Sauce homemade
Squeeze some lime on each plate (or lemon) and serve.  It was really, good, the kids gobbled it up.
Kids enjoying vegan Pad Thai
 
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I forgot to do this for my photos, but add some chopped peanuts to your Pad Thai!  It makes a huge flavour and texture impact.
plates of Vegan Pad Thai with tofu for family and friends

I will work on a Vegan Pad Thai sauce recipe, from scratch

Until I write that recipe, if you are in Canada, please feel free to buy this healthy, oil free, vegan Pad Thai mix from my Epicure website.

The Epicure company is on Vancouver Island, British Columbia, Canada and cannot sell to other countries yet.

I hope you can use this recipe to create your own vegan Pad Thai – with a sauce that you have!  🙂

Vegan quote: james cameron "this may surprise you because it surprised me when I found out, but the single biggest thing that an individual can do to combat climate change is to stop eating animals."

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Vegan Epicure Pad Thai Mix with Tofu

Epicure Healthy Tofu Pad Thai - 20 minutes

Jeanette
This recipe uses a vegan Epicure Pad Thai seasoning mixture, to make a vegan pad thai, with tofu, broccoli, green pepper, carrots, and whole grain rice noodles and without oil.  
No ratings yet
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Course Main Course
Cuisine Asian, Egg Free, Tofu, Vegan
Servings 10
Calories 364 kcal

Instructions and Ingredients
  

Pad Thai Seasoning

  • 1 package Epicure Pad Thai Seasoning Pack or store bought pad thai sauce, sorry I haven't invented my own seasonings yet! Suggest how in the comments!
  • 3/4 cup hot water
  • 2 tbsp soy sauce

Vegetables and Tofu

  • 1 green pepper thinly sliced
  • 3 cups carrots in matchsticks
  • 4 broccoli crowns, about 8 cups chopped
  • 16 oz tofu 454g, medium, cubed
  • 12.35 oz extra firm tofu 350g, extra firm, cubed
  • 19.75 oz brown rice noodles 8 cakes, 560 g
  • 2 tbsp lime juiced, about 1 lime

Toppings

  • 2 tbsp peanuts chopped

Epicure Sriracha Sauce

Prepare Pad Thai Sauce - 3 minutes

  • Stir the pad thai seasoning mix with 3/4 cup (180 mL) hot water and 2 Tbsp (30 mL) soy sauce.

Prepare Vegetables - 10 minutes

  • On medium heat, stir fry green peppers and carrots for 3 - 4 minutes.  Add 1/4 cup or less of water if they start to stick.  Cover to speed cooking time.
  • Add broccoli and cover, cook for 7 more minutes, stir frequently, until tender, but still bright green and slightly crunchy.
  • Add medium cubed tofu and stir in so that it crumbles like scrambled eggs.
  • Add extra firm cubed tofu and gently combine so that it stays in cubes.

Prepare Rice Noodles - 5 minutes

  • In a large pot boil water for noodles.
  • Once the vegetables are almost done, add 12 ramen cakes to boiling water per cake  Try for 2 cups of water per cake.  When noodles begin to unfold, after about 1 minute, separate gently with a fork and reduce heat to a low boil.  Continue to cook for 3 minutes or until the noodles are just soft.
  • Strain through a colander, and rinse with cold water.

Combine and Serve

  • Add cooked rice noodles to the vegetables with the prepared sauce, tossing to heat through.
  • Serve immediately, with freshly squeezed lime juice, sriracha sauce, and chopped peanuts.

Nutrition

Nutrition Facts
Epicure Healthy Tofu Pad Thai - 20 minutes
Amount Per Serving
Calories 364 Calories from Fat 45
% Daily Value*
Fat 5g8%
Saturated Fat 1g6%
Sodium 347mg15%
Potassium 1090mg31%
Carbohydrates 66g22%
Fiber 11g46%
Sugar 8g9%
Protein 17g34%
Vitamin A 7975IU160%
Vitamin C 229.1mg278%
Calcium 156mg16%
Iron 2.9mg16%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Mention @veganenvy or tag #veganenvy!

What's Special About VeganEnvy Recipes?  

VeganEnvy recipes are easy, low-fat, whole-foods, plant-based and nutrition rich.  Real food my family eats, and techniques we use to cook.

I choose ingredients that are proven to prevent and reverse disease, based on scientific studies, such as those reviewed on nutritionfacts.org and findings published by whole-foods plant-based (WFPB) experts featured in the Forks Over Knives (FOK) and What the Health documentaries FOK trailer.

Eating VeganEnvy recipes will make you lose weight, look better, feel better and live longer.  PLUS spend your money to cruelty free food systems, cut your environmental impact, and likely increase your compassion for, and awareness of, lives other than your own.

Adding Healthy Plant Based Meals to Your Menu is Easy!

Help others learn – share on social media!

Vegan Asparagus Black Bean and Roasted Sweet Potato Salad – No Oil, 30 Minute Dinner

Vegan Asparagus Black Bean and Roasted Sweet Potato Salad – No Oil, 30 Minute Dinner

by | Last updated Oct 9, 2017 | Published on Apr 27, 2017 | Recipes

Vegan Sweet Potato Asparagus Salad

Whole-Foods Plant-Based, Sweet Potato, Asparagus, Black Bean Salad

A 30 minute, delicious, healthy, vegan, meal salad, with asparagus, sweet potatoes, dill, green onions, Dijon mustard, and black beans.  Salad with a high proportion of nutrients (vitamins, minerals, antioxidants and phytonutrients) to calories.

My husband and kids really enjoyed it.  It’s got some regular potatoes in there too, which taste great and make it more familiar.

You should make this recipe because it is a simple but sophisticated roasted potato salad.  It has unique flavours and different textures, made from common foods you probably eat regularly.

Jump to Recipe

Use Chia Seeds Instead of Oil to Thicken your Salad Dressings

This whole-foods plant-based salad dressing uses chia seeds, water, and tahini (sesame seed paste) instead of oil to make a nice thick delicious, lemon juice based, salty, citrus salad dressing.

Sweet Potatoes vs. White Potatoes – Which are Healthier?

See what the Cleaveland Clinic says: Sweet potatoes vs. white potatoes.  Sweet potatoes win over white potatoes.

Both types of potatoes pack a powerful nutritional punch.  But, sweet potatoes contain way more vitamin A.

Sweet potatoes also have more vitamin C, fewer calories, more fibre and fewer total carbs than white potatoes.

The Positive Health Wellness website also has some great info about sweet potatoes:

Sweet Potatoes 101: Nutrition Facts and Health Benefits

Why High Nutrient Density – Have You Heard of Eat to Live?

If you want to learn more about why nutrient density matters, Dr. Joel Fuhrman MD is an amazing physician resource for disease preventing foods – he invented the “Nutritarian Diet“.

I recommend Dr. Fuhrman’s book: Eat to Live: The Amazing Nutrient-Rich Program for Fast and Sustained Weight Loss to help you choose what to eat.  My mom gave it to me to read, and it changed the way I choose my plant based foods.

Here are links to look and buy the book on Amazon.ca and Amazon.com.  Highly recommend!

A formula he recommends in his book, that I use when I plan my meals is:

Health = Nutrients/Calories, or H=N/C.

In Eat to Live, Nutritarian Diet Dr. Joel Fuhrman recommends:

  • you should eat mainly nutrient-dense, natural plant foods: vegetables, fruits, beans, nuts, and seeds. Have a variety. Aim for foods with high nutrient-per-calorie density.
  • Eat few, if any, animal products (a few servings per week at most)
  • No oil
  • Eat no or almost no foods that are empty of nutrients or toxic to the body, such as sugar, sweeteners, white flour, processed foods, and fast foods.
  • Low calorie, low protein, very low-fat
  • Super foods that you should include in your diet every day: G-BOMBS – greens, beans, onions, mushrooms, berries, and seeds.

Dr. Fuhrman presents a lot of compelling evidence that our food choices control our health, can extend our lives, and prevent disease in ourselves, our children, and other loved ones.

What a gorgeous rainbow of salad!

Done in 35 minutes.

 

oil-free sweet potato asparagus black bean salad

Vegan Asparagus Black Bean and Roasted Sweet Potato Salad - No Oil, 30 Minute Dinner

Jeanette
Bring a complete meal to the table with this roasted sweet potato, bean, and asparagus salad with a tasty and zingy dressing.  No need to cool the salad, serve warm potatoes fresh from the oven.  Have a healthy, no oil, vegan meal on the table fast and easy in 35 minutes.
4.25 from 8 votes
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes
Course Main Course, Salad
Cuisine American
Servings 8
Calories 240 kcal

Instructions and Ingredients
  

Roasted Sweet and White Potatoes:

  • 3 sweet potatoes medium, 1" cubed, skins on
  • 4 potatoes small, 1" cubed, skins on, I used red potatoes
  • 1/2 tsp salt 2.5 mL
  • 1/8 tsp pepper freshly ground
  • 1/2 tsp garlic powder 2.5 mL

Dressing:

  • 2 garlic cloves, minced
  • 1 1/2 tbsp tahini 22 mL sesame seed butter)
  • 1 tbsp chia seeds 15 mL
  • 1/3 cup lemon juice 80 mL freshly squeezed if you can! about 2 lemons
  • 1/3 cup water 80 mL the water should equal the amount of lemon juice
  • 1 tsp salt (5 mL)
  • 3 tbsp Dijon mustard (45 mL)
  • 1 1/2 tsp agave syrup (7.5 mL) maple syrup or agave syrup or other sweetener, I like agave
  • 1/2 tsp black pepper (2.5 mL) freshly ground
  • 1 1/2 tsp dill dried (2.5 mL) finely chopped (sub 2 tbsp fresh)
  • 10 green onions bunch, sliced

Steamed Asparagus

  • 3 lbs asparagus 3 450g small bunches, see picture, ends cut off and chopped into 1” pieces

Beans

Canada Links

  • Preheat oven to 425F.  

Prepare Potatoes

  • Scrub and large dice the sweet and white unpeeled potatoes into 1" cubes.  
  • Spread over two baking sheets lined with parchment or non-stick mat or made of stoneware. Sprinkle with salt, pepper and garlic powder. Convection Bake for 30 minutes.
    cubed white and sweet potatoes wfpb

Prepare Dressing

  • While the potatoes bake, work quickly to prepare the dressing. In a 4 cup measure or medium bowl mix all dressing ingredients: garlic cloves, tahini (sesame seed butter), chia seeds, lemon juice, water (the water should equal the amount of lemon juice), salt, Dijon mustard, maple / agave syrup or other sweetener, freshly ground black pepper, dried or fresh dill, and green onions.
    whole-foods plant-based salad dressing Dijon mustard, green-onion chia-seeds dill lemon

Prepare Asparagus and Beans

  • When there is 15 minutes left on the potatoes, cut and steam the asparagus in a microwave steamer for about 8 minutes with about 1/4 cup water, until tender and still a bit crunchy, not mushy. 
    how to steam asparagus in the microwave wfpb
  • When the asparagus is done, drain in a colander with the rinsed beans.

Combine

  • Pour the dressing over the salad.
    Dijon Mustard Dill Lemon Chia-seed Tahini wfpb salad dressing
  • Mix the potatoes, asparagus, beans, and dressing together in a large salad bowl and season to taste. Serve immediately, warm.