Vegan Healthy Slow Cooker Summer Potato Corn Chowder No-Oil WFPB

Vegan Healthy Slow Cooker Summer Potato Corn Chowder No-Oil WFPB

Whole Foods Plant Based Delicious Slow Cooker Chowder Recipe

Vegan and Healthy – Easy Slow Cooker Summer Soup – Potato Corn Chowder

Some summer days you are too busy to cook, right?  How about throwing some easy ingredients in the slow cooker around noon, or in the morning, and having a light, satisfying dinner ready for you when your family is hungry?

Simple Yummy Chowder

My daughter had a friend staying with us at our cottage, she loved this chowder.  “I love potatoes!”  She said, as she got up to get seconds, and thirds.  It was a great dinner for an active day of swimming outside. 

15 minute prep, with easy ingredients, wfpbno dinner

Ingredients include: Potatoes, Corn, Bell Pepper, Plant Milk, Salt, Pepper, Chives or Green Onions, Optional Hot Pepper

Peel and dice potatoes into small cubes, add them to the slow cooker, with fresh or frozen corn, some vegan vegetable stock, plant milk, a single orange, red, or yellow bell pepper, and seasonings.  

Lots of energy, in a low fat, plant based diet healthy meal.

Serve with fresh herbs like green onions, chives, or oregano for a real flavour burst.  

4 Hours to Cook on High, 8 Hours on Low

You can time this chowder to be ready when you are.  The longer it cooks the thicker it gets.

It might seem strange to have warm soup on a hot day, but the pepper could make you sweat, which cools you down.  Do you think this might be why east indian cuisine is often spicy?

I hope you enjoy this simple summer (or anytime of year) chowder. 🙂

Have Fun Serving This Vegan Chowder – with Loch Ness Soup Ladles

I had to recommend these – my kids really want them.  We haven’t taken the plunge to buy them yet, but it is on our want list.

Potato Corn Chowder WFPB No-Oil Vegan Slow Cooker
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Vegan Healthy Slow Cooker Summer Potato Corn Chowder No-Oil WFPB

Course: dinner
Cuisine: American
Keyword: healthy vegan chowder, no-oil vegan recipe, potatoes, soup, vegan slow cooker, wfpb
Prep Time: 15 minutes
Cook Time: 4 hours
Total Time: 4 hours 15 minutes
Servings: 5 people
Calories: 344 kcal
Author: Jeanette Whitten

Whole foods plant based vegan potato corn chowder, in 4 or 8 hours in the slow cooker. Great meal to come home to after a busy day playing outside. Kids love the simplicity of the ingredients, adults love a comforting and healthy low-fat dinner.

With potatoes, corn, bell pepper, plant based milk, salt and pepper, this chowder is vegan, easy, and yummy.

Ingredients

  • 10 Potatoes Peeled, white, yellow, or red, or a mixture. In small cubes.
  • 2 cups Corn Frozen, or 6 cobs fresh. If using frozen, microwave to thaw first to speed cooking
  • 1 Orange Bell Pepper Yellow or red works too.
  • 2 cups Vegetable stock Broth, fat free.
  • 1/2 tsp Salt
  • 1/2 tsp Pepper
  • 1 cup Almond milk or other plant milk. Make your own almond milk with 1/4 cup almonds, and 1.5 cups water, blend in a high speed blender like a vitamix, for 1 minute. No need to strain.
  • 1 Hot pepper Diced, optional.

Instructions

  1. Peel and dice potatoes into small cubes.

  2. Place potatoes in slow cooker on high (will take 4 hours) or low (will take 7-8 hours).

  3. Microwave the frozen corn for a few minutes to thaw it, and add to the slow cooker. Or, if using fresh corn, slice off ears, add to cooker.

  4. Dice the bell pepper into medium sized pieces, not too small. Add to the slow cooker.

  5. Add vegan vegetable broth / stock to the slow cooker.

  6. Add almond / plant based milk to slow cooker. You can make your own very easily.

  7. Add salt and pepper and stir well.

  8. Cover and leave to cook for 4 hours on high, or 8 hours on low. Try not to open very much, to keep the heat in.

  9. Serve! Top with fresh diced herbs like oregano, chives, or green onions.

Recipe Notes

Serve with a plain vegetable, like steamed green beans.  We enjoyed mixing the beans into the chowder.

Nutrition Facts
Vegan Healthy Slow Cooker Summer Potato Corn Chowder No-Oil WFPB
Amount Per Serving
Calories 344 Calories from Fat 18
% Daily Value*
Fat 2g3%
Saturated Fat 1g6%
Sodium 696mg30%
Potassium 1645mg47%
Carbohydrates 76g25%
Fiber 10g42%
Sugar 8g9%
Protein 10g20%
Vitamin A 1193IU24%
Vitamin C 114mg138%
Calcium 101mg10%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.
 
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Butternut Squash Apple Galette – Whole-Foods Plant-Based

Butternut Squash Apple Galette – Whole-Foods Plant-Based

Whole-Foods Plant-Based Galette with Whole-Wheat Pastry – Creamy Tofu, Apple, Fennel Filling

Are you looking for a whole-foods plant-based butternut squash galette recipe?  I couldn’t find one, so I created this for us to enjoy.

This vegan galette recipe has butternut squash, sliced and roasted, then layered beautifully over a soft filling made from food processing, or blending a fennel bulb (or dried fennel), crabapples (or regular apples), extra firm tofu, and yummy sage, rosemary, nutmeg and other fall flavours.

All snugly embraced in a galette dough pouch, for a cozy harvest meal.

Basic vegan galette dough:

Whole-wheat whole-grain flour, almond flour (healthy unprocessed fat, replaces margarine), non-dairy milk, nutritional yeast, and some seasonings.   Made in a food processor.

The dough is easy to handle, rolls out fine, but was a little tough right out of the oven – due to lack of oil I expect, and potentially I cooked it too long.

The pastry softened up in the fridge and was nicely tender as leftovers.

  • Next time I’ll blend 3-4 dried prunes into the dough for moisture.
  • I’m confident prunes will make it great, because I use prunes in my oil-free pizza crust and it is really fantastic,

BUT I haven’t tested prunes in the galette dough yet.

I’m posting the version I did test, next time I’ll add prunes and update the ingredients.

Think of a galette as a lazy pie, or a lazy quiche.

I was surprised how easy it was to roll out the dough, spread the ingredients on it, wrap it gently and pop it back in the oven.

I used a large oven safe wok, which shaped the sides nicely.  An extra-large skillet would also work, as would a baking sheet.

We got easy to pack galette leftovers, perfect for school and work lunches.  I can see how little mini galettes would make great individual servings.

Butternut Squash Dinner Idea That is Vegan

This galette is wonderful at the end of summer, since you make it with autumn harvest vegetables, helping you use up that butternut squash on your counter.

I will definitely be making this again throughout the winter. 🙂 

whole foods plant based galette
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Vegan Butternut Squash Galette - Whole-Foods Plant-Based

Course: dinner, Main Course
Cuisine: Egg Free, French
Prep Time: 20 minutes
Cook Time: 40 minutes
Total Time: 1 hour
Servings: 8 servings
Calories: 217 kcal
Author: Jeanette Whitten

With butternut squash, and a savoury tofu filling with fennel, and crabapples (or regular apples), this galette is simple, satisfying, and a great way to use up food harvested from your backyard.  

The soft creamy tofu filling is delicate and tasty, the pastry complements the ingredients well.  Butternut squash is the perfect not too sweet, firm colourful topping.

Let this vegan galette cool slightly before slicing and serving.

Ingredients

Pastry

Filling

  • 1 butternut squash peeled and sliced, see instructions
  • 1 1/2 cups fennel bulb small sized, sliced
  • 2 cups apples crabapples, cored and sliced
  • 340 g extra firm tofu
  • 1 teaspoon sage dried
  • 1 tablespoon rosemary fresh, or 1 tsp dried
  • 1 teaspoon salt
  • 1/2 teaspoon nutmeg
  • 1/2 tsp black pepper
  • 1 tbsp lemon juice freshly squeezed

Topping

Instructions

Bake the Filling (Squash, Apples, Fennel)

  1. Preheat the oven to 400°F.  Take out an extra-large oven-proof skillet with high sides or a wok.  A baking sheet can work too.

  2. Peel the entire squash, you can roll and peel lengthwise.   Then cut the squash into two pieces to separate the bottom rounder part from the narrower top section. 

    Cut both parts in half and remove any seeds. 

    Cut all four pieces into 1/4-inch-thick slices. 

    Core and slice the apples, slice the fennel into small pieces (it will be food processed anyways).  Note: if you are short on time, you could add the apples raw to the filling in the food processor instead of baking.

    roast butternut squash no-oil
  3. Spread sliced squash, apples, and fennel on baking sheets.  Place the apples and fennel together, you will scoop them up with a spatula to move to the food processor. 

    I didn't line or oil my sheets, some of the squash edges stuck, but was easy to scrape off.  

    Bake until the squash, apples, and fennel are tender, about 25-30 minutes. 

Prepare the Pastry (Food Processor)

  1. While the squash is baking, put the flour, almond flour, nutritional yeast (if using), and salt in a food processor. 


    Pulse to combine.  Add 1/3 cup of the non-dairy milk, process, it should still be floury.  Add additional non-dairy milk, 1 tablespoon at a time, until the dough sticks together (to test, remove the top and gather the dough in your fingers. If it sticks together without crumbling, it’s ready). I ended up using another full 1/3 cup of milk.

    Be careful not to over mix once it is doughy, it makes it tough. 

    Soak or clean the food processor, you will need it again to finish the filling.

    whole-wheat fat-free galette dough
  2. Transfer dough to a lightly floured board or counter, and shape the dough into a disk. 

    With a rolling pin, roll out the dough into a very large circle about 1/4-inch thick. 

    Transfer dough into the large skillet, baking sheet, or wok, let the dough hang over the edges if necessary, you will fold it over the ingredients.

Prepare the Tofu-Filling (Food Processor)

  1. Add extra firm tofu, sage, rosemary, salt, nutmeg, pepper and lemon juice to the food processor.  You could also add the apples raw at this stage if you chose not to bake them, say maybe because you ran out of time to slice them :o.  

  2. When the vegetables are done baking, scoop the apples and fennel with a spatula and add them to the food processor with the extra firm tofu.  It's fine/better if they are still hot.  Blend until well mixed. Taste test and adjust seasonings.

Assemble the Galette

  1. Spread the apple-tofu (ricotta) mixture over the top of the pastry, leaving a 1-inch border. 

    Arrange the squash prettily, in a spiral pattern, over the apple-fennel-tofu-ricotta mixture and fold the edges of the pastry toward the center of the galette. 

    whole-foods plant-based galette
  2. Sprinkle almond flour, garlic powder and salt over the center of the galette and optionally onto the crust.

    vegan whole foods plant based galette
  3. Bake until the crust is crisp and golden brown, about 20-25 minutes. Let cool slightly before slicing and serving.

    vegan butternut squash galette fennel apple whole-wheat crust

Recipe Notes

Serve with a bright green salad, also goes well with steamed brussels sprouts.  

Nutrition Facts
Vegan Butternut Squash Galette - Whole-Foods Plant-Based
Amount Per Serving (1 / 8th of recipe)
Calories 217 Calories from Fat 45
% Daily Value*
Fat 5g8%
Sodium 646mg28%
Potassium 618mg18%
Carbohydrates 36g12%
Fiber 6g25%
Sugar 6g7%
Protein 9g18%
Vitamin A 10010IU200%
Vitamin C 23.9mg29%
Calcium 96mg10%
Iron 2.5mg14%
* Percent Daily Values are based on a 2000 calorie diet.

 

 
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Garam Masala Baked Acorn Squash – Stuffed With Cranberry Rice

Garam Masala Baked Acorn Squash – Stuffed With Cranberry Rice

Vegan Stuffed Acorn Squash With Cranberry Rice & Garam Masala

Oh acorn squash – how I thought you were disgusting when I was a child, and, now I know what it takes to make you delicious!

Many adults aren’t squash fans, probably because their family didn’t serve it very well.  This recipe can change all that.

Healthy Vegan Baked Acorn Squash – No-Oil, Whole-Foods Plant-Based

Most people don’t know how to stuff vegetables, do they?   The ones I know anyways, are wowed when presented with a flavourful rice filled acorn squash.

No need to be impressed folks, because this stuffed acorn squash recipe is a dead easy meal to make.

Downright relaxing for the cook actually.

Jump to Recipe

Roasted With Wild Rice, Dried Cranberries, Garam Masala, Spinach and Black Beans

This whole-foods plant-based (wpb) oil-free roasted and stuffed acorn squash is extra deliciously complex, because the whole grain wild rice (any nice healthy whole grain rice should do) has extra scrumptious dried cranberry bits in it, plus the east Indian dessert pepper spice Garam Masala.

Nutrition Facts
Garam Masala Baked Acorn Squash - Stuffed With Cranberry Rice
Amount Per Serving (1 / 4th of recipe)
Calories 568 Calories from Fat 18
% Daily Value*
Fat 2g3%
Sodium 727mg32%
Potassium 1617mg46%
Carbohydrates 125g42%
Fiber 18g75%
Sugar 21g23%
Protein 20g40%
Vitamin A 4325IU87%
Vitamin C 37mg45%
Calcium 170mg17%
Iron 6.1mg34%
* Percent Daily Values are based on a 2000 calorie diet.

You can buy Garam Masala in the ethnic section of your grocery store.  I have a large bag of it, it goes nicely with fruit as well, like apple slices before bed, or on oatmeal.

Garam masala, cranberries, and acorn squash are a great combo.  Very romantic.

Plus, I’ve stirred some spinach ribbons, and optionally black beans, through this sticky sweet, spicy, rice, making things very much more interesting.

Can You Eat the Skin of Acorn Squash?

I looked it up and people said that the skin of acorn squash is edible if cooked long enough, so I announced this to my family, when serving them, they promptly all said “no thanks”.

Then I proceeded to try some of the skin on my squash, spit it out, and declared it was much too tough.

“Told you so” my husband said.

I would not encourage others to enjoy eating the skin.

Do enjoy the rest though. 🙂

FODMAP rating – without the black beans this recipe is Low FODMAP.  With the black beans, be sure to used canned, eat 1/4 cup or less of the canned beans and it is moderate FODMAP.

vegan garam masala cranberry rice stuffed acorn squash
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Garam Masala Baked Acorn Squash - Stuffed With Cranberry Rice

Course: Main Course, Side Dish
Cuisine: Indian, Western
Prep Time: 10 minutes
Cook Time: 45 minutes
Total Time: 45 minutes
Servings: 4 people
Calories: 568 kcal
Author: Jeanette Whitten

Stuffed acorn squash presents well at any family gathering or dinner party, such as Thanksgiving, Christmas and Easter.  The warm, peppery and sweet seasonings pair perfectly with fall and winter weather.

I can't over-emphasize how easy this dish is to make, but makes you look like a fairly accomplished cook.  As long as you have time to cook rice, it will come together 5 minutes after the rice is done.

This vegan no-fat version has dried cranberries, rice, spinach and optionally black beans, so it can easily serve as your entire meal.  

Ingredients

  • 2 cups wild rice or other healthy whole grains, like short grain brown rice, brown basmati rice, or quinoa
  • 4 cups water or as per rice package instructions
  • 1/2 tsp salt
  • 3 tsp garam masala
  • 1 cup dried cranberries I use Craisins (sweetened)
  • 2 acorn squash small, or 1 large, washed and halved
  • 5 cups spinach finely chopped
  • 398 ml black beans, can small can, optional - if you are serving as a meal rather than a side dish

Instructions

  1. Preheat oven to 400F

  2. Add rice, water, salt, garam masala and cranberries to a pot on high heat.  Bring to a boil, immediately reduce to low simmer, and cook for 45 minutes, or as per rice package instructions.  Check and stir often, to prevent the cranberries from burning.   If the rice is not soft once the water is gone, add more water and cook longer.  The dried cranberries can absorb liquid the rice needs.

  3. Break stem off acorn squashes (if there is one).  Cut in halves.  Scoop out the seeds and strings.  Sprinkle with pepper and salt, place cut side down on a baking sheet and bake for 30 - 45 minutes (timing will depend on the size of the squash).    

  4. Once the rice is done, turn off the heat.  Stir chopped spinach into the rice so it 'melts'.

  5. If using, drain and rinse black beans, add to rice mixture.  Let sit for a few minutes to warm the beans.

  6. Once done, remove acorn squash from the oven.  The squash should be soft all the way through.

  7. Spoon spinach, black bean, cranberry, rice mixture into squash, you should be able to pile it quite high, serve warm.

Recipe Notes

Omit the black beans to make this recipe a side dish. 

Goes well with lentil loaf at holidays.

Cut large squash into quarters before serving.

 

Nutrition Facts
Garam Masala Baked Acorn Squash - Stuffed With Cranberry Rice
Amount Per Serving (1 / 4th of recipe)
Calories 568 Calories from Fat 18
% Daily Value*
Fat 2g3%
Sodium 727mg32%
Potassium 1617mg46%
Carbohydrates 125g42%
Fiber 18g75%
Sugar 21g23%
Protein 20g40%
Vitamin A 4325IU87%
Vitamin C 37mg45%
Calcium 170mg17%
Iron 6.1mg34%
* Percent Daily Values are based on a 2000 calorie diet.

 

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Green Tomatoes Chickpea Avocado Edamame Rice Salad

Green Tomatoes Chickpea Avocado Edamame Rice Salad

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
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Chickpea Avocado Edamame Rice Salad

Course: dinner, lunch
Cuisine: Vegan, Western
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 30 minutes
Servings: 6 servings
Calories: 530 kcal
Author: Jeanette Whitten

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?

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

Instructions

Cook Grains

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

Prepare Edamame, Avocado, Chickpea Mix

  1. Microwave edamame in a microwave steamer to cook, as per package directions.  Usually 5 minutes. 

  2. 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
  3. 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
  4. Mash with potato masher until desired consistency.

    Edamame, Avocado, Chickpea Filling
  5. Stir in frozen peas, still frozen, they will cool it down and then you don't need to refrigerate.

Recipe 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 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.
 
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Gorgeous Vegan Gravy

Gorgeous Vegan Gravy

Fast Vegan Microwave Gravy – Fat-free

Being able to make a quick healthy vegan gravy will expand your plant-based cooking options. Not only is it delicious, but gravy can serve as the protein for your meal.

Look how much iron is in one serving of this gravy, and it contains 28% of your daily protein needs too, with zero fat and cholesterol.

This smooth, brown, thick gravy reminds us of Thanksgiving dinners and stuffing, and good times at family gatherings.   It is the perfect traditional brown gravy colour and has savoury flavour.

Nutrition Facts
Fat-free Vegan Lentil Gravy in 10 minutes
Amount Per Serving (1 / 7th of recipe)
Calories 194
% Daily Value*
Sodium 172mg7%
Potassium 598mg17%
Carbohydrates 34g11%
Fiber 12g50%
Sugar 2g2%
Protein 14g28%
Vitamin A 15IU0%
Vitamin C 2.4mg3%
Calcium 32mg3%
Iron 5.3mg29%
* Percent Daily Values are based on a 2000 calorie diet.

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Low FODMAP Lentil Vegan Gravy
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Fat-free Vegan Lentil Gravy in 10 minutes

Course: gravy, Main Course, Sauce
Cuisine: Western
Prep Time: 4 minutes
Cook Time: 6 minutes
Total Time: 10 minutes
Servings: 7 servings
Calories: 194 kcal
Author: Jeanette Whitten

In under 10 minutes you can make smooth, perfect, plant-based, fat-free gravy, in the microwave.  You will get almost 4 cups, of smooth warm lump-free gravy.

I like to blend most of the lentils into this vegan gravy, and serve the rest of the lentils whole on the plate, or stirred into the gravy so people see they are getting legumes too.  

If you are using this gravy as the protein of your meal, one 540ml can of lentils for every 2 people should ensure there is enough gravy and lentils for everyone. 

This gravy recipe is also the sauce for my Green Bean Casserole, a classic and very tasty Thanksgiving type side dish.

Ingredients

  • 1.5 cups water room temperature
  • 1.5 tbsp cornstarch or flour
  • 1/4 tsp poultry seasoning Adjust the seasonings to your taste. This amount makes for a mild flavour.
  • 1/2 tsp salt Adjust to taste
  • 1/4 tsp onion powder optional, omit to make low FODMAP for IBS diets
  • 1 tsp nutritional yeast optional
  • 1/4 tsp pepper
  • 38 fl oz canned lentils 2 medium cans, drained and rinsed

Instructions

  1. Add water to a 5 cup or larger microwave safe bowl that is large enough to handle a hand blender.  I use a glass Pampered Chef 4 cup batter bowl because it has a rim to prevent boil-overs, a lid for storing, and a spout. 

  2. Whisk in the cornstarch, poultry seasoning, salt, optional onion powder, optional nutritional yeast, and pepper so there are no lumps in the water.

  3. Microwave for 2 minutes, whisk to combine well, microwave for 2 more minutes, whisk.  Your gravy should be fairly thick at this point.  Microwave longer if it isn't yet in one minute increments.  Microwave power varies.

  4. Stir in 1 1/2 cans (770ml) of the drained lentils, reserve 1/2 can of lentils.  Blend with a hand blender until smooth. Taste and adjust seasonings to your preference.

    Lentil Vegan Gravy
  5. If you have a large enough bowl, stir half of the set-aside lentils right into the gravy.  I like to reserve some plain lentils for anyone (small daughter!) who declines gravy, so they can still have lentils.

  6. Microwave 1 minute, stir and test the temperature. 

    Vegan Brown Gravy in Microwave
  7. Add gravy to a gravy boat, and serve hot.  Spoon reserved lentils on or beside the mashed potatoes, people can pour gravy over top.

Recipe Notes

Customize your gravy by trying other dried powdered herb combinations.  All of these can produce delicious results:

sage, rosemary, parsley, celery powder, seasoned salt, marjoram, thyme.

Spoon the lentils onto or near your mashed potatoes, and pour hot gravy overtop. goes great with steamed vegetables - like broccoli and carrots, brussels sprouts, with a cob of corn as well as something green. It's been a real hit.

Stir leftover lentils into the gravy for the next day.

Nutrition Facts
Fat-free Vegan Lentil Gravy in 10 minutes
Amount Per Serving (1 / 7th of recipe)
Calories 194
% Daily Value*
Sodium 172mg7%
Potassium 598mg17%
Carbohydrates 34g11%
Fiber 12g50%
Sugar 2g2%
Protein 14g28%
Vitamin A 15IU0%
Vitamin C 2.4mg3%
Calcium 32mg3%
Iron 5.3mg29%
* Percent Daily Values are based on a 2000 calorie diet.

 

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Super Summer-Time Pasta Salad

Super Summer-Time Pasta Salad

Healthy Vegan Black Bean Pasta Salad

We eat this salad on days I have waited too long to start supper.  If I want to feed my family food in 15 minutes, this will do!  My kids favourite food is pasta, so they love it.

Try this great no-oil whole-foods plant-based meal salad for a pot-luck, party, or BBQ. Get your plant-based protein from beans and whole grain pasta.  People will ask you about the dressing, surprise them by saying “it’s only dried herbs and lemon!”.

With frozen peas, cucumber, canned or frozen corn, green onions, tomatoes, whole grain pasta and black olives this simple vegan dinner salad is fast, fresh, and easy to put together.

Jump to Recipe

Nutrition Facts
Super Summer-Time Pasta Salad
Amount Per Serving (1 / 10th of recipe)
Calories 351 Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 1g6%
Sodium 1275mg55%
Potassium 719mg21%
Carbohydrates 60g20%
Fiber 11g46%
Sugar 4g4%
Protein 15g30%
Vitamin A 800IU16%
Vitamin C 25.8mg31%
Calcium 103mg10%
Iron 4.6mg26%
* Percent Daily Values are based on a 2000 calorie diet.

Hot pasta thaws the peas, activates the seasonings

While the pasta cooks, gather the vegetables, stir them together, still frozen.  Add the drained pasta and the heat cooks the peas a touch, the pasta cools, things get juicy, the dried herbs release flavour, and your meal is ready to serve in minutes.

Why whole grain pasta?  Read How To Judge the Healthiness of Grain Products to learn more about why whole grain pasta is going to help your gut microbiome, prevent cancer, and help you lose weight.

Olives make this salad so satisfying

Olives are better for you than olive oil – filled with a small amount of healthy unsaturated fat – the way nature intended us to eat fat, packaged with fibre and phytonutrients.

Canada’s food guide is being revamped, I just gave my input, and was pleased to see they recommend we limit saturated fats and instead choose unsaturated fats.  Good news!

Olives cause your brain to signal “yup, we are satisfied and full here!”  You get that mouth oil feeling, olives curb cravings.

Vegan meal salad that kids love

Simplicity means kid friendly, and most kids really enjoy pasta.  I call this pasta salad, and focus on the pasta when serving it to my kids, more than the vegetables.  Once they taste a few bites, they gobble it all up, making us all happy.  🙂

Vegan Meal Proportions

See my article, How to Eat Vegan For Energy and Weight Loss I talk about the proportions of beans, greens, veggies and starches to eat to keep up your energy and lose weight!  Tip: eat this salad on a bed of spinach or other dark greens, if you want to feel extra energy.

 

Vegan Healthy Pasta Salad Fat-free Italian
Print

Super Summer-Time Pasta Salad

Course: Main Course, Pasta, Salad
Cuisine: Italian, Western
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Servings: 10 servings
Calories: 351 kcal
Author: Jeanette Whitten

This salad is a meal, a 15 minute vegan fat-free plant-based protein pasta salad dinner!  Black olives, cucumber, whole grain rotini pasta, frozen peas, corn, tomatoes, green onions plus Italian seasonings and lemon juice make an extraordinary delicious high fibre FRESH healthy pasta salad.  

Assemble the vegetables - including the frozen ones - add the drained pasta, stir and the temperature will become perfect to serve.  The peas will melt, even cook a bit, the pasta will cool, it's awesomely fast.

We are always surprised by how tasty this simple combination is.  It's just perfect.  Kids love the sweet peas, salty seasonings, and the pasta!

Ingredients

Pasta

Vegetables

  • 3 cups cucumber diced, 1 large is about 3 cups
  • 2 cups tomatoes cherry quartered, or large diced whole tomatoes
  • 4 green onions sliced
  • 1 1/2 cups corn frozen, or canned
  • 398 ml black olives pitted canned, whole, no-oil, add a splash of olive juice to the salad, then drain the rest.
  • 1080 ml black beans can drained
  • 2 cups peas frozen

Dressing

  • 1 tbsp onion powder
  • 2 tsp garlic powder
  • 2 tbsp basil dried
  • 1 tbsp oregano dried
  • 1 tsp salt depending on how salty your canned items already are
  • 6 tbsp lemon juice fresh squeezed for vitamin C if you can!

Instructions

  1. Heat water for pasta.  We like whole grain rotini for this, the rotini shape holds the seasoning well and doesn't get soggy as leftovers.  Once water is boiling, add the pasta, stir.  Cook to be firm - al dente, following package directions, don't overcook.

  2. While the water heats, dice the cucumber, tomatoes, green onions and add to an extra large bowl.

  3. Open the cans of black beans, corn (if using canned) and black olives.

    Add corn with it's juice (max 1/3 cup) to the bowl, I like to splash some of the black olive juice into the salad bowl too.  If you are using frozen corn it will create some juice when it hits the hot pasta, so don't worry.

  4. Add the drained black beans and olives. 

  5. Add frozen peas - it is important that they are frozen at this point because they cool the pasta.

  6. Add seasonings and lemon juice to a small bowl or measuring cup, stir to combine, taste test and adjust to your preference, pour over salad, and stir  through.

    Easy Healthy WFPB Bean Tomato Cucumber Pasta Salad
  7. Once pasta is done, drain pasta well, while it is still hot add the pasta to the vegetables and dressing.

  8. Stir to combine. Wait a couple minutes for the herbs to release their flavours, and serve!

Recipe Notes

 

Variations: 

Sub herbs for a dried Italian seasoning purchased mix.  Store mixes usually contain salt, so don't add any extra salt.  Read the label, choose a mix that doesn't contain added oils.

Sub cucumber for orange and yellow peppers, zucchini, or romaine lettuce.  As long as you keep the peas, corn, tomatoes and olives other vegetables work well.

Omit the Pasta: This tastes great without the pasta as well, as a bean salad, serve with toast, pitas, or rice, or just with spinach.

Vinegar: I'm curious if a vinegar would make this even nicer.  Afraid to try, because my kids aren't into vinegar much yet and we've got something here that works.

If anyone tries adding vinegar, please let me know!!  Personally, I'd use a balsamic.

 

Nutrition Facts
Super Summer-Time Pasta Salad
Amount Per Serving (1 / 10th of recipe)
Calories 351 Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 1g6%
Sodium 1275mg55%
Potassium 719mg21%
Carbohydrates 60g20%
Fiber 11g46%
Sugar 4g4%
Protein 15g30%
Vitamin A 800IU16%
Vitamin C 25.8mg31%
Calcium 103mg10%
Iron 4.6mg26%
* Percent Daily Values are based on a 2000 calorie diet.

 

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

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

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
Print

Brussels Sprouts, Quinoa, and Lentil Pilaf

Course: Main Course
Cuisine: Western
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Servings: 8 servings
Calories: 243 kcal
Author: Jeanette Whitten

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!

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.

Instructions

  1. Heat water in a medium sized pot, on high.

  2. 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
  3. 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
  4. 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.

  5. 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.
  6. 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
  7. The pilaf should look like this once done.

    Image of cooked Quinoa lentil pilaf vegan recipe
  8. Serve the pilaf, with brussels sprouts and a generous portion of sauce.

    Brussels sprouts quinoa lentils with orange vegan sauce

Recipe 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 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.

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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Sweet Zing Orange Thyme Dressing

Sweet Zing Orange Thyme Dressing

Vegan No-Oil Tahini, Apple, Green Onions and Dried Cranberries Sauce that is SO GOOD!

This oil-free dressing is sweet from the orange juice, apples and dried cranberries, rich and creamy from the sesame seed butter (tahini), and thickened with chia seeds. Use this fat-free healthy whole-foods plant-based vegan dressing with my Brussels Sprouts, Quinoa, and Lentil Pilaf or with any quinoa dish, or as a way to make Brussels sprouts taste awesome.

It’s got vitamin C that will help you absorb more iron.

The green onions and the thyme add some spice and sophistication.  Some people find quinoa bitter, same with Brussels Sprouts, this dressing counters the bitterness, and provides a savoury sweetness instead.

Healthy vegan low-fat dressing with a sweet zing.  Great with Brussels Sprouts and Quinoa.

I had some leftovers of this plant-based orange thyme dressing yesterday on spinach, wow, it was delicious.  I need to finish this blog post to get it out there to folks like you who could benefit from a fresh, gorgeous healthy vegan salad dressing.

If you have a sweet tooth (like me) you will probably like this super tasty dressing/sauce, I’m sad it’s all gone now.  🙁

 

Image of Orange Thyme No-Oil Vegan Dressing with dried cranberries, so good on quinoa.
Print

Orange Thyme Dressing - Healthy Vegan Fat-Free Sauce

Course: Main Course
Cuisine: Dresssing
Prep Time: 10 minutes
Total Time: 10 minutes
Servings: 4 servings
Calories: 154 kcal
Author: Jeanette Whitten

Goes nicely with quinoa and green vegetables as a dressing/sauce.  Try it with my Brussels Sprouts and Quinoa Lentil Pilaf recipe.  Even better as leftovers. 

Consider doubling this dressing/sauce recipe - I wish I would have.  It goes great on spinach salad too.  You can adjust the number of servings here on the web page and it will recalculate.

With dried cranberries, orange juice, thyme, tahini (sesame seed paste), chia seeds, and green onions, it is so fresh and sweet and creamy, this one is a winner!

Ingredients

  • 200 ml orange juice I used a juice box, freshly squeezed would work too if you don't have juice around, but have oranges.
  • 2 tsp tahini sesame seed butter
  • 1/2 tsp ground thyme spice
  • 1/2 tsp salt
  • 2 tsp chia seeds for thickness
  • 2 green onions diced
  • 1/2 red apple diced into small cubes
  • 1 cup craisins dried cranberries

Instructions

  1. Pour orange juice into a small bowl, add tahini, thyme, salt, and chia seeds and microwave 30 seconds to soften if the sesame seed butter was in the fridge.  Whisk together.

  2. Add the craisins so they can soak a bit.

    Tahini green onions and craisins in a vegan fat-free sauce.
  3. Add the diced green onions and apple.

    Image of Orange Thyme No-Oil Vegan Dressing with dried cranberries, so good on quinoa.
  4. Let sit for 5 minutes or more, for flavours to combine.

Recipe Notes

Consider doubling the recipe depending on how many servings or leftovers you would like.  It yields about 1 1/2 cups which was enough for 4 people at my house.

Try on my Brussels Sprouts and Lentil Quinoa Pilaf, or make a dinner salad with that same lentil quinoa pilaf and romaine lettuce.  

Also tastes wonderful on spinach salad.

Nutrition Facts
Orange Thyme Dressing - Healthy Vegan Fat-Free Sauce
Amount Per Serving (1 / 4th of recipe)
Calories 154 Calories from Fat 18
% Daily Value*
Fat 2g3%
Sodium 294mg13%
Potassium 164mg5%
Carbohydrates 35g12%
Fiber 3g13%
Sugar 26g29%
Protein 1g2%
Vitamin A 160IU3%
Vitamin C 27.1mg33%
Calcium 29mg3%
Iron 0.8mg4%
* Percent Daily Values are based on a 2000 calorie diet.

 

funny vegan meme: avocados saying to each other "I said you're the good kind of fat!"

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Meatless Marinara Sauce With Protein

Meatless Marinara Sauce With Protein

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.

Jump to Recipe

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
Print

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

Course: Main Course, Pasta
Cuisine: Italian
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 8 servings
Calories: 354 kcal
Author: Jeanette Whitten

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.

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

Instructions

  1. 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.

  2. 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.

  3. 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.

  4. 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
  5. 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.
  6. 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.  

  7. In the meantime, add whole grain spaghetti to the boiling pasta water.  Set timer to cook according to directions, usually about 10 minutes.

  8. 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.  

  9. Drain pasta and serve piled with generous portions of this delicious sauce!

    Plates of spaghetti with meatless vegan healthy tomato sauce.

Recipe 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 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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Satisfying Split-Pea Soup

Satisfying Split-Pea Soup

Vegan Smoky Split-Pea Soup, No-Oil

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Veganized food usually tastes better than non-vegan, doesn’t it?  We vegans spend time to figure out which spices and vegetables make a meal delicious, and don’t rely on animal fat for taste.

Two special ingredients in this recipe, if you can find them: imitation bacon bits, and smoked paprika.  Both make the vegan pea soup taste smoky, and like you used a ham bone (I hope it is not offensive to any vegans for me to say that).

The imitation bacon bits swell up like pink meat crumbs, so be ready for that!  It was a little shocking for us, as non-meat-eaters. If you don’t like soy bacon bits, the soup will still taste great without them.  I didn’t figure out to add them until recently.

This fast, easy, and simple, best, split-pea soup, will be ready in just over an hour, rather than the more traditional two.

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Beauty

The dried parsley gives it a nice green colour, but this vegan split-pea soup’s beauty, is not from the way it looks, but, from the satisfying taste, and chewy texture.

Like your body on whole-foods plant-based no-oil recipes – beautiful on the healthy inside.  Oh, wait, you will be gorgeous on the outside too… and you are being beautiful to living creatures. That’s gorgeous too.

Barley

My nutrition calculator classified barley as a health food – health food? – barley was a staple of european diets, why did people stop eating it?  I don’t have time to research that now (got more recipes to publish)… I’m curious though.

Barley bread apparently was common in the British Isles dating back to the Iron Age, that’s over 3000 years ago.  Barley is a natural, unprocessed, whole grain.

Barley contains gluten, so if you’ve had a positive gluten blood test result, then swap it for long grain brown rice (cooks faster than short grain), or more potatoes.

If the blood test was negative (like mine was) consider that you might just be gluten sensitive because you eat too many low fibre and inflammatory animal products.  That’s what happened to me; before going vegan cured my IBS and gluten sensitivity.  Try increasing your fruit and veggies, skip the animal and processed foods, and when your gut is healthy the gluten sensitivity disappears.

Back to Basics

I always think of that nursery rhyme/song when I cook this:-

Pease porridge hot, pease porridge cold,

Pease porridge in the pot, nine days old;

Some like it hot, some like it cold,

Some like it in the pot, nine days old.

and I think, yes!  Soup made from dried peas, potatoes, and barley, what people lived on for centuries!

We are getting back to healthy basics here.

In our house this soup never lasts nine days though, it has disappeared sooner than that. 🙂

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Image of vegan no-oil split-pea soup close up in a bowl.
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Satisfying Split-Pea Soup

Course: Main Course
Cuisine: Western
Cook Time: 1 hour 15 minutes
Total Time: 1 hour 15 minutes
Servings: 8 servings
Calories: 306 kcal
Author: Jeanette Whitten

This soup is a favourite in our family, and we have been eating it for years.  Pot barley is such a chewy, tasty addition, but the soup is still great if you don't have any.  

This recipe allows you to cook the soup as you chop and add the ingredients in the order specified. Make sure it is bubbling the entire time, and you will be finished in 1 hour and 15 min instead of 2 hours. 

If it gets too thick, add hot water, a cup at a time.

Ingredients

  • 4 cups vegetable broth store bought cartons work great
  • 8 cups water
  • 2 cups green split peas dried
  • 1/2 cup barley dried, pot (hulled) barley is less processed than pearl barley. Substitute long grain brown rice if you want.
  • 1/4 tsp celery seed
  • 1/4 tsp thyme or 2 bay leaves, discard before eating
  • 4 cups potatoes cubed, skin on, 1 1/2" diced
  • 1 onion sweet chopped
  • 2 cups carrots chopped
  • 2 celery stalk thinly sliced
  • 2 tbsp parsley flakes
  • 1 tbsp basil
  • 2 tsp smoked paprika use smoked! Replaces the taste of smoked ham.
  • 1/4 cup imitation bacon bits vegan, ours are made of soy and paprika
  • salt to taste
  • pepper fresh ground, to taste

Instructions

  1. Bring broth, water, celery seed, bay leaves, rinsed peas and barley to a boil in a LARGE soup pot. Reduce to a simmer. 

  2. Dice and add potatoes, raise heat to high, once bubbling, lower heat again.

    Image of chopped red potatoes on a cutting board.
  3. Chop onions and carrots, add to soup and raise heat to high, once boiling, lower heat again. Tip: I like to food process the onion alone into small pieces, then add carrots, and slowly process until the carrots are in larger pieces than the onion. Takes 45 seconds this way. 

    Image of chopped onion and carrots in a food processor.
  4. Add the sliced celery, parsley, basil, smoked paprika, vegan bacon bits and salt.

    Image of vegan split-pea soup ingredients in pot before cooking.
  5. Cover and simmer on low for 15 more minutes.  Total time since the peas started boiling should be at least 75 minutes.  

  6. Taste test, and if the peas are soft, serve in bowls, with salt, whole grain crackers, and freshly ground pepper.

    Image of vegan no-oil split-pea soup close up in a bowl.
Nutrition Facts
Satisfying Split-Pea Soup
Amount Per Serving (1 / 8th of recipe)
Calories 306 Calories from Fat 9
% Daily Value*
Fat 1g2%
Sodium 537mg23%
Potassium 1168mg33%
Carbohydrates 59g20%
Fiber 18g75%
Sugar 8g9%
Protein 17g34%
Vitamin A 5985IU120%
Vitamin C 17.6mg21%
Calcium 97mg10%
Iron 6.4mg36%
* 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

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.

Jump to Recipe

 
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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.
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Wonderful White Bean and Walnut Sauce with Asparagus and Linguine

Course: Sauce
Cuisine: Italian
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Servings: 8 servings
Calories: 340 kcal
Author: Jeanette Whitten

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.

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.

Instructions

  1. Boil water and cook pasta according to package instructions.

    Image of linguini pasta boiling in a pot of water on the stove.
  2. Wash, cut off ends, and cut asparagus into 2 inch lengths.

  3. 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.
  4. 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.
  5. 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.
  6. 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

Recipe Notes

Serving Suggestions: fresh ground pepper and additional lemon juice.

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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DELICIOUS VEGANSAUCE. SPICY CHIPOTLE OIL-FREE VEGAN MAYO! Spicy, smoky, dairy-free, eggless, egg-free, chipotle, HEALTHY, fat-free vegan mayo recipe.

Satisfying Split-Pea Soup

With PERFECT SEASONINGS, potatoes, barley, and carrots it’s a SO GOOD, fat-free VEGAN SPLIT-PEA SOUP. Better than what you ate as a child! Full of IRON AND VITAMIN A, HEALTHY WHOLE-FOOD PLANT-BASED recipe, LOSE WEIGHT, feel and LOOK FANTASTIC.

Easy Vegan Chocolate Bean Brownies (Oil Free with Dates)

Easy, moist, fudgy, VEGAN, whole-foods, gluten-free, BEAN brownies. Use white beans, cocoa powder, blended oats, dates, and fruit, in a food-processor, for perfect, chocolate, healthy, rich, brownies everyone will love. FAT-FREE, HIGH FIBER, HEALTHY, DAIRY-FREE, EGG-FREE, AWESOME!

Vegan Parmesan Cheese

Fast and easy delicious vegan parmesan cheese replacement uses nuts, garlic, and nutritional yeast. It is the best dairy-free, and lactose-free cheese sprinkle substitute I have found.

Wonderful White Bean and Walnut Sauce with Linguine and Asparagus

If you would like to have a DAIRY-FREE VEGAN WHITE SAUCE for your PASTA, or maybe you are trying to LOSE WEIGHT – here is a WHITE BEAN PESTO SAUCE, it’s a HEALTHY WHOLE-FOOD PLANT-BASED, CREAMY, FAT-FREE recipe.

Vegan Lasagna – Tofu & Spinach, Whole Foods Plant Based

Healthy simple vegan whole-foods plant-based lasagna that kids and families love, with no-oil, it uses tofu and spinach as a quick and easy ricotta cheese substitute.

Healthy Apple Crumble (Apple Crisp, Apple Cobbler) Whole-Foods Plant-Based, Vegan, Gluten Free Dessert

Use pecans, or cashews in the oat topping, instead of butter or margarine, and you get 10x the health, better flavour, and a topping that won’t go soggy!

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

Easy Vegan Quinoa and Lentil Pilaf with Brussels Sprouts and Orange Apple...

Cranberry Apple Coleslaw

Apples, carrots, celery, cranberries, and cabbage are beautiful to look at and are a wonderful combination as well. Making coleslaw in the food processor is so fast and easy.

*Sweet* Sweet Potato Fries – wfpb no-oil

People think you need to coat OVEN FRIES in oil, but THEY DON’T KNOW… try this recipe and you will learn better.  Moist heat escapes and ACTIVATES the seasonings, your fries will be CRISPY, oil-free and full of HEALTHY LOW CALORIE FLAVOUR.

Lovely Lentil and Brown Rice Soup

Vegan lentil and brown rice soup with tomatoes, basil, oregano, onion, garlic, thyme, and zucchini. So easy to make, and clean up, a one pot meal. Aromatic and delicious blend of complex flavours in a hearty and satisfying comforting soup.

Healthy No-Oil Vegan Mayonnaise – Salad Dressing and Dip Substitute

Egg-free Oil-free Vegan Mayo Make dressings and creamy dips This is my go-to...

Green Tomatoes Chickpea Avocado Edamame Rice Salad

Mix Avocado, Fresh Green Tomatoes, Chickpeas, and Edamame Beans for a Creamy Vegan Spread, or Rice Quinoa Salad Bowl. Whole-foods plant-based green goddess recipe. No-oil needed, it’s fat-free but full of natural omega fats to keep your body glowing.

Healthy Aqua Faba Vegan Chocolate Birthday Cake: Fat-Free, Whole Wheat

PLANT-BASED WHOLE-FOODS! Tall, light and fluffy, awesome and delicious, oil-free, CHOCOLATE layer cake, with a vegan frosting filling. Uses whole-wheat flour and zucchini, low-fat, dairy-free, perfect for birthdays, KIDS LOVE THIS CAKE, tasty and moist. wfpb

Creamy Coleslaw Vinaigrette Salad Dressing

This dairy-free no-oil healthy dressing will make your vegan coleslaw shine!  With dates, tofu, rice vinegar, lemon and pecans it is also going to keep you from getting hungry.

Chocolate Banana Green Smoothie

DELICIOUS, vegan, HEALTHY, sugar-free, DAIRY-FREE, smoothie recipe with COCOA POWDER, banana, dates, spinach, pineapple and soy milk or almond milk or other non-dairy milk. Cocoa powder is full of antioxidants and is iron rich.

Cool as a Cucumber Vegan Tzatziki – Fat-Free

Use Tofu and apple cider vinegar as a YOGURT SUBSTITUTE to make a dairy-free, no-oil, fat-free, healthy vegan dill and cucumber Greek Tzatziki dip that is refreshing and delicious.

Cream of Cauliflower and Potato Soup (with Tofu)

EASY, DAIRY-FREE CREAM OF CAULIFLOWER soup WITH SILKEN TOFU AND POTATOES. Make in 45 MIN. Healthy vegan dinner, without oil. Whole foods, plant based, so nutritious!

Bok Choy Silken Tofu Noodle Soup (Source of Calcium!)

Bok choy, tofu, carrots, spaghettini noodles, and ginger combined, make an easy, quick, simple, and healthy hearty vegan soup recipe for dinner.

Garam Masala Baked Acorn Squash – Stuffed With Cranberry Rice

Deliciously complex, tasty, healthy baked, stuffed acorn squash. Cranberry rice and spinach stuffing, Garam Masala East Indian dessert peppery spice. UNIQUE!

Healthy Cucumber Sandwich Rolls with Hummus

Hummus, and cucumber idea to make sandwich roll ups. Plant based protein lunch idea for kids!

Anti-Inflammation Smoothie – Ginger and Turmeric

Ginger and turmeric have demonstrated significant impacts on reducing pain and inflammation in multiple studies, try them in a vegan green smoothie!

Meatless Marinara Sauce With Protein

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.