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*
Total Fat 2g 3%
Sodium 727mg 30%
Potassium 1617mg 46%
Total Carbohydrates 125g 42%
Dietary Fiber 18g 72%
Sugars 21g
Protein 20g 40%
Vitamin A 86.5%
Vitamin C 44.8%
Calcium 17%
Iron 34.1%
* 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*
Total Fat 2g 3%
Sodium 727mg 30%
Potassium 1617mg 46%
Total Carbohydrates 125g 42%
Dietary Fiber 18g 72%
Sugars 21g
Protein 20g 40%
Vitamin A 86.5%
Vitamin C 44.8%
Calcium 17%
Iron 34.1%
* Percent Daily Values are based on a 2000 calorie diet.

 

 

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Green Bean Casserole

Green Beans and Lentil Casserole with Homemade Toasted Bread Croutons

I asked my mother the other day, what is the best way to cook green beans?  They can be tough and chewy if you try to steam them in the microwave, but can be limp, soggy, and watery if you boil them on the stove.  She agreed.  We weren’t sure.

How about baked green beans in a vegan casserole?  Sounds like a great dinner idea.

Apparently green bean casserole is a thing.  I needed to try it, and after testing it out, green beans in a casserole is my favourite way to cook green and yellow beans.

First you blanch the beans in salted boiling water for 5 minutes, then bake them in the casserole for 20-25 minutes in a rich savoury bubbling lentil gravy sauce.  The result?  Tender, flavourful green beans, really nicely done.  Sprinkle them with toasted croutons and almonds before baking, and you get a combo of crunchy, soft, and creamy textures, plus flavours of a holiday meal like Christmas or Thanksgiving.  Quite a delight.

Because of the homemade toasted bread croutons, and the rich lentil gravy base, this classic Thanksgiving side dish could be a light main course on a regular night, lots of protein here.  But, if you are like us, you probably will crave more carbs, so consider serving it with mashed potatoes and cranberry sauce, or my tomato parsley quinoa salad.

I think you should try making a warm and nicely textured green bean casserole too, the beans will be not too tough, and not too soggy, they will be just right.

Hopefully you choose this whole-foods plant-based green bean casserole recipe to try first. 🙂

FODMAP recipe rating – this is a low FODMAP recipe except for the croutons – use wheat free bread to make low FODMAP croutons.

Nutrition Facts
Fat-free Vegan Lentil Gravy in 10 minutes
Amount Per Serving (1 / 7th of recipe)
Calories 194
% Daily Value*
Sodium 172mg 7%
Potassium 598mg 17%
Total Carbohydrates 34g 11%
Dietary Fiber 12g 48%
Sugars 2g
Protein 14g 28%
Vitamin A 0.3%
Vitamin C 2.9%
Calcium 3.2%
Iron 29.7%
* Percent Daily Values are based on a 2000 calorie diet.
Nutrition Facts
Green Bean Casserole With Croutons
Amount Per Serving (1 / 7th of recipe (no gravy))
Calories 135 Calories from Fat 27
% Daily Value*
Total Fat 3g 5%
Sodium 300mg 13%
Potassium 314mg 9%
Total Carbohydrates 21g 7%
Dietary Fiber 5g 20%
Sugars 5g
Protein 6g 12%
Vitamin A 13.6%
Vitamin C 14.8%
Calcium 8.5%
Iron 11.2%
* Percent Daily Values are based on a 2000 calorie diet.

 

Whole-foods plant-based Green Bean Casserole
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Green Bean Casserole With Croutons

Course: Main Course, Side Dish
Cuisine: Vegan, Western
Prep Time: 25 minutes
Cook Time: 25 minutes
Total Time: 50 minutes
Servings: 7 servings
Calories: 135 kcal
Author: Jeanette Whitten

Turn a classic Thanksgiving side dish, into a wfpb main dish, with lentil gravy, crispy croutons and no heavy cream.  The sauce is my 10 minute gorgeous vegan gravy.

This recipe is easily adjusted to be low FODMAP by using gluten free bread.

Ingredients

  • 24 oz green beans fresh or frozen
  • 4 cups Brown Lentil Gravy prepared, see recipe
  • 8 slices wheat bread or gluten free bread
  • 1 tbsp green onions chopped fresh or chives
  • 1 tsp sage chopped, or dried
  • 1 tsp thyme leaves chopped, or dried
  • 1 tsp rosemary chopped, or dried
  • 3 tbsp almond flour or blended or crushed almonds
  • 1/2 tsp salt
  • 1/8 tsp black pepper freshly ground

Instructions

  1. Heat the oven to 375 degrees F.  Take out a large sized casserole dish, no lid required.

  2. Bring a large pot of water to a boil with a large pinch of salt to season the beans nicely; add the green beans. Cook for about 5 minutes, the beans should still be crisp, they will be cooked more in the oven. 

    Blanched Green Beans
  3. Prepare a batch of my 10 minute lentil Gorgeous Vegan Gravy.

    Low FODMAP Lentil Vegan Gravy
  4. Drain and put the green beans into the baking dish, pour the lentil gravy over top and stir to cover the beans.  

  5. Prepare topping: in a small bowl, combine chives, sage, thyme, rosemary, almond flour, pepper, and salt. 

  6. Prepare croutons: Toast whole grain bread, pile on a cutting board, and cut into medium sized squares, with a long bread knife.   Bread with seeds or crunchy bits in it adds another lovely texture element if you have any.  Use wheat free (low FODMAP) or gluten free bread if desired.

    Homemade Croutons
  7. Top beans with the croutons, and sprinkle the herb mix overtop. 

  8. Bake uncovered, until everything is hot and bubbling, about 20 to 25 minutes.

    Vegan Green Bean Casserole Topping

Recipe Notes

Fresh herbs add amazing flavour, but dried herbs work also!

Adapted from Tyler Florence.

Nutrition Facts
Green Bean Casserole With Croutons
Amount Per Serving (1 / 7th of recipe (no gravy))
Calories 135 Calories from Fat 27
% Daily Value*
Total Fat 3g 5%
Sodium 300mg 13%
Potassium 314mg 9%
Total Carbohydrates 21g 7%
Dietary Fiber 5g 20%
Sugars 5g
Protein 6g 12%
Vitamin A 13.6%
Vitamin C 14.8%
Calcium 8.5%
Iron 11.2%
* Percent Daily Values are based on a 2000 calorie diet.
 
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Get FREE healthy vegan information and recipes!

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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*
Total Fat 7g 11%
Saturated Fat 1g 5%
Sodium 1275mg 53%
Potassium 719mg 21%
Total Carbohydrates 60g 20%
Dietary Fiber 11g 44%
Sugars 4g
Protein 15g 30%
Vitamin A 16%
Vitamin C 31.3%
Calcium 10.3%
Iron 25.7%
* 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
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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*
Total Fat 7g 11%
Saturated Fat 1g 5%
Sodium 1275mg 53%
Potassium 719mg 21%
Total Carbohydrates 60g 20%
Dietary Fiber 11g 44%
Sugars 4g
Protein 15g 30%
Vitamin A 16%
Vitamin C 31.3%
Calcium 10.3%
Iron 25.7%
* Percent Daily Values are based on a 2000 calorie diet.

 

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Garam Masala Baked Acorn Squash – Stuffed With Cranberry Rice

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Cool as a Cucumber Vegan Tzatziki – Fat-Free

Dairy-free Dill Tzatziki Sauce – No-oil

My oldest daughter used to love Tzatziki sauce – you know, the Greek one – with cucumbers and yogurt and Dill?  So it fell off my radar when we became plant based in 2013, but the other day I was thinking, why have I not created a vegan version of this for her yet???

So a couple days ago, I did, and here is the recipe, it’s extra awesome because I figured out how to make it without having to drain the cucumber juice – so it’s faster and easier than usual recipes.

However, I was running out of time, so just as I was about to make it with herbs from scratch, I realized I had the Epicure Lemon Dilly Dip Mix and that it would work great.  So this version uses that spice mix.

Instead of the Lemon Dilly Dip Mix use fresh or dried dill, a bit of mint if you have it, some onion powder, garlic powder, and a teaspoon or two of lemon juice.

I plan to post a non-Epicure spices version as soon as I make it again!  If you live in Canada then you can buy it from me here and ship it to yourself.  

The reason I am posting this recipe is because using tofu turned out a very tasty and refreshing vegan Greek Tzatziki, with great consistency.  Apple cider vinegar is the right acid to use, in my opinion, because it is slightly sweet, and gives a yogurt flavour.

Use medium tofu to make a low-fat, dairy-free, yogurt substitute and in the food processor it is ready in just a few minutes.

I hope you find a way to make it too!

Jump to Recipe

 

Here is a lovely picture of Greece for us to consider as we enjoy our Tzatziki!  I’ve never been, but I would love to go!!!  I wonder how the vegan options are there.

 

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Image of vegan tzatziki dip with vegetables.
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Cool as a Cucumber Vegan Tzatziki

Course: Dip, Sauce
Cuisine: Greek
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 8 servings
Calories: 51 kcal
Author: Jeanette Whitten

The key takeaway I hope you enjoy from this recipe is: you can use tofu and apple cider vinegar as a yogurt substitute!  

Plus, this recipe is easier than most traditional Tzatziki recipes because there is no need to drain the cucumber liquid.  The reason?  It uses thick Medium Firm Tofu, as a yogurt replacement.  The cucumber liquid is required to make it the perfect consistency. 

Rather than fussing with cucumber in a colander or strainer, you can make this in 2 easy steps in a food processor. 

Less mess, fast, easy, chunky, fresh, and dillicious in 5 minutes.

I made this with the Lemon Dilly Dip Mix from Epicure, I've included untested instructions if you don't have the mix, and hope to test and update that version here soon.

Ingredients

OR Instead of the Dip Mix:

  • 3 tbsp dill dried
  • 1 tsp onion powder
  • 1/2 tsp garlic powder
  • 1/4 tsp mint optional
  • 1 tsp lemon juice

PLUS

  • 3 cups English Cucumber long, unpeeled, in large chunks

Instructions

  1. Add tofu to food processor with Epicure Lemon Dilly Dip Mix (or individual herbs), salt, pepper, apple cider vinegar.  Blend on high until creamy.

  2. Add cucumber chunks and process on high or low until just diced, some larger chunks should still remain, do not over process or the dip will be too runny.

  3. Serve!  The flavours will blend almost immediately.

Recipe Notes

Adult and Kids Vegan Snack or a Meal Ideas with Tzatziki:

Vegan Tzatziki is a protein rich low-fat fast refreshing snack for adults and kids.  Try serving Tzatziki dip with raw vegetables, such as carrots, cherry tomatoes, snap peas, and red and orange peppers.

Spread on whole grain toast cut into triangles, or baked no-fat pita chips for dipping, for a light healthy meal, snack, or lunch idea for school or work.

Nutrition Facts
Cool as a Cucumber Vegan Tzatziki
Amount Per Serving (1 / 8th of recipe)
Calories 51 Calories from Fat 9
% Daily Value*
Total Fat 1g 2%
Sodium 172mg 7%
Potassium 223mg 6%
Total Carbohydrates 3g 1%
Sugars 1g
Protein 5g 10%
Vitamin A 2.2%
Vitamin C 2.3%
Calcium 4.8%
Iron 7.5%
* Percent Daily Values are based on a 2000 calorie diet.

 

 

 

 

 

 

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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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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 vegan mayo substitute, it’s the best one I have found so far. With tofu, and cashews, it is a whole-foods plant-based, eggless, oil-free mayonnaise that has a nice range of flavours from lemon juice, a touch of sweetener, salt, and onion powder.

This healthy lower-fat vegan mayonnaise replacement works well as a base for creamy salad dressings, like coleslaw, or anytime a recipe calls for mayo.

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Vegan Mayonnaise - Healthy No-Oil Whole-Foods Plant-Based Mayo

Course: Salad
Cuisine: Dresssing
Prep Time: 10 minutes
Total Time: 10 minutes
Servings: 8 servings
Calories: 121 kcal
Author: Jeanette Whitten

Vegan mayo is a great base for creamy salad dressings, like coleslaw.  This vegan mayo has a nice flavour profile from cashews, lemon juice, tofu and onion powder.

Ingredients

  • 340 g Silken Tofu use soft
  • 1 cup cashews
  • 1/4 cup lemon juice
  • 1 TBSP maple syrup or agave syrup or sugar
  • 1 1/2 tsp salt
  • 1 tsp onion powder

Instructions

  1. Place all ingredients in blender, and blend for at least 1 minute until silky smooth. 

  2. Chill to thicken.

Nutrition Facts
Vegan Mayonnaise - Healthy No-Oil Whole-Foods Plant-Based Mayo
Amount Per Serving (0.25 cup)
Calories 121 Calories from Fat 72
% Daily Value*
Total Fat 8g 12%
Saturated Fat 1g 5%
Sodium 440mg 18%
Potassium 196mg 6%
Total Carbohydrates 8g 3%
Sugars 3g
Protein 5g 10%
Vitamin C 3.6%
Calcium 2.2%
Iron 7.9%
* Percent Daily Values are based on a 2000 calorie diet.

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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.

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.

Creamy Tofu Pasta Sauce with Garlic, Zucchini & Tomato

FAST, CREAMY, DAIRY-FREE tofu pasta sauce recipe, with soft silken tofu as a milk substitute to make a high protein, nut free, low fat and tasty zucchini, tomato penne pasta sauce.

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

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

Indian Palak Paneer (Spinach, Tofu and Eggplant) Side Dish

15 min easy AWESOME healthy Indian SPINACH side dish recipe using FROZEN OR FRESH, fast FAT-FREE vegan dinner idea, DAIRY-FREE, tofu paneer substitute/replacement, cook eggplant, tasty onion, fresh tomato, garlic, ginger, SPICES. Serve meal with rice or potatoes.

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

Fiery Maple Sweet Potato Bowl, No Oil

COLORFUL sweet potatoes, MAPLE CHIPOTLE chickpeas or tofu, EARTHY mushrooms, VIBRANT greens, CREAMY avocado and a FIERY sauce makes for a SPICY and HEALTHFUL VEGAN MEAL BOWL IDEA!

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.

Easy Crustless Tofu Quiche (Whole Foods Vegan)

REAL VEGANS EAT QUICHE! EASY eggless, dairy-free, baked, vegan brunch, breakfast or dinner casserole. Firm tofu as a vegan egg substitute, best healthy no crust, oil-free, egg-free, whole foods quiche, smells and looks and tastes wonderful.

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!

Italian Cornmeal Zucchini Polenta – 20 minutes

Mmmmmm, a bag of cornmeal, a zucchini, oregano, rosemary, and salt and pepper turn into a filling, stick to your ribs, healthy vegan comfort food, tasty polenta plant-based, no-oil, side-dish, so fast, quick, and easy, and tastes wonderful. Best fast vegan dinner side-dish idea!

Sweet Zing Orange Thyme Dressing

Healthy OIL-FREE vegan dressing with a SWEET ZING from green onions, apples, and dried cranberries. AWESOME on quinoa and lentils pilaff, and is delicious on BRUSSELS SPROUTS.

BEST SLOW COOKER CHILI for a CROWD

This SMOKY VEGAN CHILI recipe LOOKS LIKE IT HAS MEAT, but tastes even better. TAKE THIS TO A PARTY, it is so good, with the best chili spices recipe.

Ginger Pear Fruit Crisp – Whole-Foods Plant-Based

Pears make a delicious healthy vegan fruit crumble when baked with oats, almond flour and ground cashews. Try this TASTY whole-foods plant-based kid friendly fat-free no-oil recipe with a ginger lemon twist!

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.

Fiery Vegan Mayo Sauce, No Oil

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

Gorgeous Vegan Gravy

This smooth, brown, fast, fat-free lentil based vegan gravy reminds us of Thanksgiving dinners, stuffing, and good times at family gatherings. A traditional brown gravy colour, with savoury flavour. Ready in 10 minutes, in the microwave.

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!

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.

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.

Super Summer-Time Pasta Salad

Fast HEALTHY best vegan fat-free PASTA SALAD with BLACK BEANS, corn, green onions, tomatoes, frozen peas and BLACK OLIVES. Low calorie, high vitamin C, HIGH IRON, so GOOD FOR YOU! Families and KIDS love to eat this whole-foods plant-based (wfpb) quick meal.

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

HEALTHY VEGAN COMFORT FOOD. Vegan Lazy Frittata – Potatoes, Chickpeas, Tofu, Spinach, Peas, Mushrooms – combined in a OIL-FREE creamy mess that is satisfying, NUTRITIOUS, and delicious. FAST vegan meal – dinner recipe is 30 minutes to make.

Green Vegetable Medley Pasta Soup (Dad’s Soup)

Our family’s FAVOURITE VEGAN green vegetable medley DINNER SOUP with PASTA, a wonderful meal soup – combination of green peppers, zucchini, SPINACH, corn and black beans, with basil and oregano, in a hearty, whole foods, no oil, vegetarian dinner soup. Fat free.

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.

Butternut Squash Apple Galette – Whole-Foods Plant-Based

Whole-foods plant-based Butternut Squash Galette with no-oil. Whole-wheat pastry made with almond flour. Delicious creamy tofu filling with sage, fennel, and apple.

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

Ready in 30 minutes, this colourful, healthy, vegan dinner salad has roasted sweet potatoes, regular potatoes, asparagus, black beans and a tangy lemon, dijon, green onion, dill dressing. It is a complete meal and will leave you and your loved ones feeling satisfied and full of energy to be your healthy best.

Whole Weekend Waffles

It’s EASY to make VEGAN WAFFLES from a box mix. Follow these simple steps to healthy whole grain dairy-free and egg-free waffles.

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.

Green Bean Casserole

Turn a classic Thanksgiving green beans side dish, into a delicious low-fat dairy-free whole-foods vegan dish, with lentil gravy, crispy homemade croutons and perfectly cooked green beans.

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!

*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.

Eating Whole Foods Plant-Based Vegan With IBS

Fix, cure, and treat IBS with a whole-foods plant-based vegan diet, what to do if you still have IBS and you are vegan, or a vegan diet makes IBS worse, eat a low-FODMAP vegan diet to successfully treat IBS.

How to Judge the Healthiness of Grain Products

Trying to decide what kind of bread is healthiest to buy?  What granola bar, cookie, snack food, or what pancake mix is best? Use these 2 tips to increase your resistance to diseases like cancer. Learn what to look for on the nutrition label.

What Is Tofu? | All About Tofu, Nutrition, Benefits, Protein, Types, Ingredients, Health

ALL YOUR TOFU QUESTIONS ANSWERED – learn about tofu taste, nutrition, what tofu is made of, protein content, fiber, benefits, controversy, GMO, soybeans, calories, fat, and is tofu healthy. Plus how to choose, buy, press, and prepare soft, silken, and firm tofu.

What You Need to Know About Seaweed and Iodine for Vegan Nutrition

Iodine – how much do you need and how should you get it? Everyone needs iodine, but it’s especially important for vegans. Find out how much iodine you need daily to prevent goiter/goitre and the best sources in foods.

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Mission Statement for VeganEnvy

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How to Eat Vegan for Energy and Weight Loss – For Adults and Kids

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How to Stir, Use, and Store Natural Peanut Butter – and Why It is SO MUCH BETTER

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Why No Oil on a Whole Foods Plant-Based Diet?

We haven’t used oil in our kitchen since 2013 and I recommend you don’t either, starting now. This post outlines the reasons.

Great Tofu Recipe Ideas For Dinner

Looking for fast, simple, easy, and the best tofu recipe ideas for dinner? Here is a list of healthy, family friendly tofu recipes with soft, silken, medium, firm and extra firm tofu options that taste delicious, and are great healthy, no oil, vegan meals.
Eating these tofu recipes will make you and your loved ones lose weight and fight disease – guaranteed.

What my IBS Symptoms Were Like – Before I Went Vegan

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Eating Nuts Daily Did Not Cause Weight Gain – It Caused Weight Loss!

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Healthy Vegan is Trending!

Please, help others, and our planet – share this content on social media!

BEST SLOW COOKER CHILI for a CROWD

Vegan Simple and Easy Slow Cooker Chili with a smoky, spicy taste.

Simple and easy vegan chili in a crock pot.  A smoky tasting vegetable chili, with kidney and black beans, lentils, green and red peppers, onion, corn, mushrooms, and diced tomatoes.

The best vegetarian chili you have ever had.

I have been creating whole foods plant based vegetarian chili recipe variations since 2013, and this is the current champion!

This vegetarian chili has a perfect mix of my custom chili spice blend with just the right mix of spices, heat, and chili powder.

Kids and adults both like it.

Make this chili for a party, or make it for yourself.  You can adjust the servings on this page and the recipe will recalculate for you.

Jump to Recipe

Nutrition Facts
Vegetarian Chili – the BEST SLOW COOKER CHILI for a CROWD
Amount Per Serving (1 / 12th of recipe)
Calories 245 Calories from Fat 9
% Daily Value*
Total Fat 1g 2%
Sodium 860mg 36%
Potassium 892mg 25%
Total Carbohydrates 45g 15%
Dietary Fiber 16g 64%
Sugars 5g
Protein 15g 30%
Vitamin A 30.3%
Vitamin C 39.5%
Calcium 8.9%
Iron 33.4%
* Percent Daily Values are based on a 2000 calorie diet.

Smoked paprika

This oil-free whole foods plant based (wfpb) chili recipe uses smoked paprika for the smoky flavour, so if you haven’t tried smoked paprika before, run out and get some!

We found our smoked paprika at Costco and use it all the time in many of our meals, most grocery stores and supermarkets carry it.

No fake food in this recipe.

Chili doesn’t need any fake vegan meat to taste awesome, I’m not dissing on fake meat here – I use it occasionally – but, this chili is pure wholesome whole foods.

It may be vegan chili, without oil, but it looks like it has meat in it.

The key is choosing dark lentils, darker lentils will look like ground beef.

We use a lentil trio from Costco – I will link to it in the recipe ingredients – it has nice dark coloured lentils in it.  I find canned lentils are usually too light in color.

These dried lentils only take 8 minutes to cook!  If they are a bit chewy when you put them in the slow cooker, that is good, because they will absorb liquid and make the chili thicker.

It is worth it to caramelize your onions before adding them to the crock pot.

Really, it doesn’t take much longer to saute the onions in a bit of water on the stove (no oil required), because you need to dice the peppers anyways.

Food processor, or chop your onions, put them in a frying or metal saute pan, then, at the same time as they cook, dice the peppers.

Be triple efficient – start your lentils cooking first!  Remember, these lentils only take 8 min to cook.

 

Here is the chili before being cooked.

 

 

The spice mix is perfection.

When we make this deluxe vegan chili for a crowd, we make extra spice and save it for smaller batches later 

 

Here is the chili after being cooked.

 

 
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Wherever you are feeding a large crowd, consider making this party food chili recipe.

Take this chili to work, pot-luck lunches, family events, functions, any gathering of hungry people is going to be well served by this vegan dish!

Everyone who likes chili, loves this delicious smoky bean filled chili, it is great for non-vegans.

A vegan party spread with this chili:

 

Serve your chili with some whole grain buns, and some dips and spreads:

like homemade guacamolehomemade salsa, and vegan onion dip, that I made here.

See my irresistible peanut butter cookies and no sugar chocolate bean brownies on this table too?  Try them too!

Get your party on!

How about taking this vegan chili to your next social gathering?

 

Greg, my husband, took this vegan chili to his office, for a work pot-luck lunch.

He had the chili in a slow cooker, people started commenting how good the chili was smelling at 10am!

 

By lunchtime those non-vegans couldn’t wait to dig in.

Greg is totally casual, so he doesn’t mention when something is vegan.

So people at his work are eating this chili and loving it, and someone comments how the chili is vegetarian (’cause some people know Greg is vegan).

Someone else is like “really, there is no meat in this?!”  just stunned, “like wow, how is that even a thing?”

Then of course, people ask “why no meat?” and Greg gets to explain how he is vegan, and he wants to avoid cancer, and heart disease, and he feels awesome, and blah, blah, and he usually ends up converting a man to eat more plant-based by the end of it.

 

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Get surrounded by vegan LOVE.  

I’m simply going to post this recipe now, and you let me know in the comments whether you agree that it is the best!

 

Image of the Deluxe VeganEnvy three bean chili after being cooked, it looks like meat.
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Vegetarian Chili – the BEST SLOW COOKER CHILI for a CROWD

Course: Main Course
Cuisine: Mexican
Prep Time: 15 minutes
Cook Time: 2 hours
Total Time: 2 hours 15 minutes
Servings: 12 people
Calories: 245 kcal
Author: Jeanette Whitten

This vegan chili, without oil, looks like it has meat in it. The key is choosing dark lentils, they will look like ground beef. We use a lentil trio from Costco – see the link to it.

Recipe yields a full 5 quart (4.7 litre) crock-pot / slow cooker. You can update the Servings number to recalculate the recipe if you want to make more or less.

Ingredients

  • 1 cup dried lentils prepared, slightly undercooked, choose dark coloured lentils like the ones in the link - these are the exact lentils we love. They only take 8 minutes to cook!
  • 1 green pepper diced
  • 1 red pepper diced
  • 1 onion sweet, white
  • 1080 ml diced tomatoes can drained
  • 341 ml corn kernels, canned
  • 284 ml mushrooms can
  • 540 ml black beans
  • 540 ml kidney beans

Chili Spice Mix

  • 4 tbsp chili powder
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1/4 tsp cayenne powder
  • 1 tsp oregano dried
  • 2 tsp paprika smoked
  • 2 tbsp ground cumin
  • 3 tsp salt
  • 2 tsp pepper fresh ground, or double the amount of powdered pepper

Instructions

  1. Turn slow cooker to high.

  2. Cook lentils in a small pot following the package directions, until just undercooked. They will finish cooking and absorb liquid in the chili.  On the stove my lentils take 7 minutes of simmering in water, plus 4 min of sitting with the heat off, then I drain and add the lentils to the slow cooker.

  3. Meanwhile, add diced onions to a saute or frying pan and cook on medium heat 5 - 9 minutes to caramelize.  Add small amounts of water to prevent sticking.  No oil required.  Bits of brown are tasty.

  4. While the onions are getting flavourful, drain your cans of diced tomatoes as much as possible, really get the liquid out, and add to the slow cooker.  

  5. Large dice the green and red peppers into bite sized pieces. Throw them into the slow cooker so they can start warming up.

  6. Mix up the spices in a separate dish, there will be extra - we aren't going to use it all. 

    Stir 4 heaping tablespoons of spice mix into the slow cooker now before it gets too full.  Reserve the rest of the spice mix for taste testing and adding later or to future chili.

  7. Add all remaining vegetables, lentils, and beans, to the slow-cooker / crock-pot, and stir well to combine.  

  8. Cook on high until bubbling (about 2 hours for my old, very full crock-pot).  It will be faster if your crock pot is less full (see notes).   You can serve the chili at this point, but if you reduce to low and continue cooking for a few hours longer, the chili is going to get tastier and more thick and more brown looking.

Recipe Notes

Cooking time will vary, depending on the size of your slow cooker and how much chili you are making.

Slow cooker manufacturers recommend filling the pot at least half full and no more than two-thirds full.

Your dish might cook more quickly and burn around the top if filled less than half full, and if over-filled, it will take longer to heat up to temperature and cook.

 

Nutrition Facts
Vegetarian Chili – the BEST SLOW COOKER CHILI for a CROWD
Amount Per Serving (1 / 12th of recipe)
Calories 245 Calories from Fat 9
% Daily Value*
Total Fat 1g 2%
Sodium 860mg 36%
Potassium 892mg 25%
Total Carbohydrates 45g 15%
Dietary Fiber 16g 64%
Sugars 5g
Protein 15g 30%
Vitamin A 30.3%
Vitamin C 39.5%
Calcium 8.9%
Iron 33.4%
* 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.

 

Healthy Vegan is Trending!

Please, help others, and our planet – share this content on social media!

Irresistible Peanut Butter Cookies

Simple Vegan Gluten-free Peanut Butter Cookies with Oat flour

These easy, seven ingredient, peanut butter cookies are both chewy and crispy, and melt in your mouth with a burst of real peanut flavour and sweetness.  With natural peanut butter, and make-it-yourself oat flour, they are egg-free, smooth, chewy, and gluten-free.

When I put these out for snacking, people ask for the recipe.  They are that good.

Jump to Recipe

 

Coconut sugar is darker than golden brown sugar, and is what gives these cookies a beautiful deep colour.

Use natural peanut butter for the best flavour,

I’m talking about peanut butter where the ingredients are… peanuts.  With nothing else.  Are you into that yet?

Consider getting hippie, and more healthy, about your peanut butter, if you haven’t already!

Natural peanut butter may seem strange to some, because the oil separates.  My post about how to open, stir, store, and why processed nut butters are BAD for us: How to Use Natural Peanut Butter may urge you to go natural with your peanut butter.

Did you know that an extra daily snack of nuts didn’t make people gain weight?

Don’t be afraid to eat nuts daily.  In fact, eating an extra handful or two of nuts a day made people lose weight!

Read my post about the weight loss trick: Eating Nuts Daily Did Not Cause Weight Gain – It Caused Weight Loss and you will want to make and eat these peanut butter cookies even more!

Use room temperature peanut butter if you can.

I have made these with fridge peanut butter, and that is totally doable, but what worked really well was using a new small jar of natural peanut butter out of the cupboard.  I used the entire jar (double batch), and it was so easy to stir soft peanut butter into the sugar and flour.

You could also microwave your peanut butter if you use a glass or plastic mixing bowl.

Nut based cookies are an awesome snack.

So portable, chewy, yummy and easy.  Cookies are great to have around the house for after school, or after supper.

I have to admit, there is a lot of sugar in those cookies – because of that, we should consider them a sometimes treat, not a daily source of energy.

But, that said, I eat these peanut butter cookies when I make them, usually two to three cookies a day, and I consider them my nuts for that day.  They did not make me gain weight either!

Eat one or two of these cookies, and feel your cravings disappear for a couple of hours! 🙂

 

Image of vegan irresistible peanut butter cookies
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Irresistible Peanut Butter Cookies

Course: Dessert, Snack
Cuisine: American, Dairy Free, Egg Free, Gluten Free, Vegan
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Servings: 28 cookies
Calories: 170 kcal
Author: Jeanette Whitten

Soft and chewy peanut butter cookies that are vegan and gluten-free, but sweet and melty in your mouth! 

Perfect little crowd pleasers, packed with big peanut butter flavour!

Ingredients

Instructions

  1. Preheat oven to 350 degrees Fahrenheit.  Use baking sheet(s).

  2. In a high speed blender, blend quick cooking oats to make oat flour.  Approx. 1 1/4 cup of oats will give a heaping cup of oat flour.

  3. In a large mixing bowl, stir together the vanilla, peanut butter, and sugar. Use room temperature peanut butter if possible, or microwave slightly for easier stirring.  Coconut sugar made these cookies have an excellent toasted flavour.

  4. In a separate mixing bowl, mix the dry ingredients together (oat flour, baking soda, and salt).
  5. While stirring the peanut butter mixture, add the oat flour mixture. Add in the non-dairy milk or water and continue to stir until combined.

  6. Roll the dough into balls (about 1 1/2 - 2 tablespoons per cookie), drop on baking sheet, and flatten with a fork one way and then the other to create a crisscross pattern.  With natural peanut butter, I did not need to spray my baking sheets.  The cookies don't stick.

  7. Bake for 10-13 minutes or until just starting to turn golden on edges (they bake FAST so watch them carefully).  The cookies expand and flatten out slightly while they are cooking. 

  8. Let cool completely.
  9. Store in an airtight plastic container to keep the cookies soft and chewy.

Recipe Notes

Make your own oat flour by processing quick cooking rolled oats in a food processor for 2-3 minutes or a small high speed blender for a minute until a fine "flour" has formed.  

If you have oats on hand, you can make this quick flour anytime, it tastes so fresh.  

Blending the oats makes the cookies smooth instead of lumpy, many kids (and adults) love smooth cookies.

 

 

Nutrition Facts
Irresistible Peanut Butter Cookies
Amount Per Serving (1 cookie)
Calories 170 Calories from Fat 81
% Daily Value*
Total Fat 9g 14%
Saturated Fat 2g 10%
Sodium 245mg 10%
Potassium 140mg 4%
Total Carbohydrates 17g 6%
Dietary Fiber 1g 4%
Sugars 9g
Protein 5g 10%
Calcium 1.6%
Iron 3.2%
* Percent Daily Values are based on a 2000 calorie diet.

FAST No-Rise Healthy Whole Wheat Pizza Dough (oil-free vegan)

Image of vegan pizza, with focus on the crust. Pizza has vegan sausage, mushrooms, black olives, pineapple, and green peppers with homemade fast no rise whole wheat crispy and delicious pizza crust.

Whole-Foods Plant-Based Pizza Crust in 30 Minutes – wfpb

Food processor, no-rise, fat-free pizza dough recipe that is great for kids.  Sugar-free too.

This homemade vegan pizza recipe from whole wheat flour, might sound like a tasteless hippie food, but it is NOT.   Make this pizza dough and wow everyone because it tastes so much better than a preservative filled store-bought pizza crust.

 

Facts about this fresh whole-grain pizza dough:

  • kids love it,
  • men love it,
  • women love it,
  • ok people love it,
  • make in your food processor,
  • no waiting for dough to rise,
  • dried prunes instead of oil (moist!),
  • dates instead of sugar, and
  • homemade vegan parmesan cheese (almonds or almond flour), baked right in the crust.

The crust stays moist and chewy, but crispy on the edges and bottom, this healthy, vegan pizza crust, tastes really, really, good.  It is sweet and salty and complements the toppings perfectly.

RISING IS NOT NECESSARY WITH THIS VEGAN PIZZA RECIPE.  Just needed to repeat that.

Nutrition Facts
FAST and EASY Vegan No-Rise Whole-Wheat Pizza Crust - Oil-Free
Amount Per Serving (1 slice (8 slices per pizza))
Calories 120 Calories from Fat 9
% Daily Value*
Total Fat 1g 2%
Sodium 293mg 12%
Potassium 169mg 5%
Total Carbohydrates 24g 8%
Dietary Fiber 4g 16%
Sugars 2g
Protein 5g 10%
Vitamin A 0.4%
Calcium 1.3%
Iron 6.3%
* Percent Daily Values are based on a 2000 calorie diet.

Jump to Recipe

Be serious about your health – feel good, fight cancer, prevent heart disease, and stay slim, by taking charge of your pizza.  One of the most unhealthy and common meals.  Feel and look great tomorrow, eat plant-based low-fat high-fibre pizza today.

It is easy to make your own vegan whole-foods plant-based no-oil pizza crust!

I had no idea, I’ve been buying crusts forever, not really happy with them, but you know, we wanted to eat pizza!  Now my family loves pizza even more!

This vegan pizza dough barely needs kneading and it is no-rise dough.  You can make a whole-foods plant-based pizza faster than calling for pizza delivery – and you know exactly what is in it.  

Recruit people to help you chop some beautiful toppings, and use your food processor for them, because that is the most time consuming part of making this.

Pre-made crusts are full of oils and preservatives.

You have to wonder what kind of crazy preservatives are in packaged crusts to keep them on the shelf for weeks without spoiling – that is not good for you!

Any store crusts I can find have very little fibre, are made with refined grains, and are high in calories from fat and contain so many preservatives.

This crust will not give you a stomach ache, it won’t bung you up, it contains no greasy fat, no preservatives.

Here is some information I compiled about How to Judge the Healthiness of Grain Products.

My daughter took some slices in her lunch and sent me this text about the pizza.

I like spices… 🙂

We make vegan pizza from scratch every couple weeks now, because this dough is so scrumptious.

Everyone loves it!

Teenagers need pizza like this, and so do adults.

I read somewhere that typical teenagers eat pizza so frequently they are getting like 25% of their calories from pizza now.  That is BAD news for their insides and future health.

Don’t you agree?

3 Steps to Make Fast Healthy Vegan Pizza

See the actual recipe below – but here is an overview.  Jump to Recipe

Combine the vegan pizza dough ingredients with your food processor,

use a rolling pin to roll out two large and thin crusts (which is a fun skill to learn).  Put the pizza crusts on stoneware for best results.  A pizza stone or rectangle stone work really well.  Or use whatever baking sheet you have!

Add lots of vegan toppings to the raw dough.

Great healthy vegan pizza toppings start with oil free, 100% tomato sauce from a can, sprinkled generously with Italian seasoning.

Add sliced Tofurky ham, or spicy vegan sausages (my favouite on pizza),  diced spinach, frozen and food processed pinepple, yellow and green peppers, halved cherry tomatoes, and black olives.

Bake for 10 – 12 minutes, until the edges are dark

and you have two seriously awesome wholesome pizzas.

I just ate some of our pizza leftovers,

and this pizza crust keeps really well in the fridge, it did NOT go soggy.

Whoop!  Here is how you can make it!

Vegan whole-wheat quick-rise no-oil pizza crust
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FAST and EASY Vegan No-Rise Whole-Wheat Pizza Crust - Oil-Free

Course: Main Course
Cuisine: Dairy Free, Egg Free, High Fibre, Italian, Vegan, Whole Foods
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Servings: 16 pieces
Calories: 120 kcal
Author: Jeanette Whitten

This whole-foods plant-based pizza dough recipe uses prunes and no-oil.  It comes together quickly, and bakes to a perfect crispness with a wonderful flavour.

Use a rolling pin, and roll out thin and evenly, otherwise the crust will be too bready.

Yield: Pizza dough for two large 14 inch (35.5 cm) diameter rounds, or two 11” x 14” (28 cm x 35.5 cm) baking sheet rectangles.

Ingredients

Wet Ingredients

  • 1 1/3 cup water hot from the tap
  • 1.5 ounces prunes 4 dried prunes
  • 1.5 ounces dates 4 dried dates or 1 Tbsp raw sugar like coconut sugar
  • 2 1/4 teaspoon yeast rapid-rise or instant, 1 envelope

Dry Ingredients

  • 3 1/2 cups whole wheat flour whole wheat bread flour or regular whole wheat flour - measure exactly
  • 2 tbsp almond flour 30 mL ground into flour before adding, or packaged almond flour
  • 2 tbsp nutritional yeast 30 mL
  • 1 tsp garlic powder 5 mL
  • 2 teaspoons salt

For sprinkling on the baking sheet

  • 1 tbsp cornmeal prevents sticking, tastes good

Instructions

  1. Preheat oven to 500° F (260° Celsuis).  Convection oven: use top and middle racks to bake 2 pizzas at once.  

  2. Sprinkle cornmeal on a pizza stone/baking sheet or use a silicone mat or light cooking spray to prevent sticking. 

    Rectangle stoneware great for pizza
  3. Blend the hot water, dates (or sugar), and prunes in a small high speed blender.   

  4. Whisk the prune/date water, and quick rise yeast together in a liquid 2 cup measuring cup (so you can pour it into a running food processor later).  If you use dates it will just barely fit in a 2 cup.  With sugar about 1 2/3 cup.

  5. Allow yeast mix to grow and puff up for 5 minutes. 

  6. Pulse flour, almond flour, nutritional yeast, garlic, and salt, in the food processor until combined. 

  7. Slowly pour the yeast water mixture into the running food processor and run for about 2 minutes, until a shaggy ball forms.  It should be sticky, but dry enough to pick up without it sticking all over your hands, add water or flour, if needed, to adjust (hopefully not).  Flour on your work surface can make it less sticky too.

  8. Remove the pizza dough and separate into two equal balls.  Place one dough ball at a time onto a heavily floured work surface and quickly knead a few times until it comes together.  

  9. Use a rolling pin to roll the dough into a round about 14 inches in diameter, or a 11” x 14” (28 cm x 35.5 cm) rectangle/oval shape to fully fit your baking sheet.  For best results, roll the dough out as thin and even as reasonably possible.  Aim for 1/2 inch even thickness rather than a perfectly round shape.  Spread it to the edges of your pans.  Pinch dough under around the edges to make them thicker and give a grip to grab onto.

  10. Add sauce and toppings right up to the edges.  Exposed crust will get very crispy.  Use a generous amount of toppings!  
    vegan pizza faux meat toppings
  11. We like vegan low-fat spicy sausage on our pizza like this one from Yves:

  12. Our pizzas look like this before we put them in the oven.

    vegan pizza full of wfpb pizza toppings ready for the oven
  13. Bake 10 - 12 minutes, on the top racks until the exposed crust is a medium brown and is crispy.

    cooked vegan wfpb pizza crust
  14. Watch closely and remove from the oven right away if you see or smell toppings or the crust burning. 

    Vegan wfpb Pizza Slices
  15. Customize your pizza for your family's preferences!

    Vegan Ham and Pineapple Pizza

Recipe Notes

Dates or applesauce might work instead of the prunes, but I bet they wouldn't be as good for creating a moist softness.  The prunes are like magic.

Topping ideas:

To save time, food process your toppings and spoon over!

  • Tomato sauce, oil free from a can sprinkled with Italian seasonings.  
  • Blend fresh spinach into tomato sauce for extra nutrition and a rich dark colour. 
  • Peppered Tofurky sandwich slices, cut into triangles.
  • Vegan spicy sausages.
  • Spinach, chopped 
  • Olives
  • Frozen pineapple
  • Green pepper
  • Mushrooms

We eat this pizza weekly lately, it's a real hit with the whole family.  

 

Nutrition Facts
FAST and EASY Vegan No-Rise Whole-Wheat Pizza Crust - Oil-Free
Amount Per Serving (1 slice (8 slices per pizza))
Calories 120 Calories from Fat 9
% Daily Value*
Total Fat 1g 2%
Sodium 293mg 12%
Potassium 169mg 5%
Total Carbohydrates 24g 8%
Dietary Fiber 4g 16%
Sugars 2g
Protein 5g 10%
Vitamin A 0.4%
Calcium 1.3%
Iron 6.3%
* Percent Daily Values are based on a 2000 calorie diet.

 
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Acknowledgements

The fast and easy no-rise inspiration comes from: Cookie and Kate.

The prunes instead of oil inspiration comes from Youcef Banouni.

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