Creamy Coconut Soup

Dairy Free, Gluten Free, Oil Free

This creamy soup is so delicious! We used coconut milk as an alternative to dairy and we find it gives it a nice creamy taste. The base of this soup is the quinoa surprise which you can find here.

Ingredients:

• Quinoa surprise
• 1 can coconut milk
• Cayenne
• Cumin
• Coriander
• 1 can of black beans

Directions:

1) Heat up coconut milk in large pan.

2) Add Quinoa Surprise and black beans into coconut milk and stir

3) Heat for 10 minutes until warm and enjoy! (The longer you cook the thicker the consistency becomes)

Enjoy 🙂

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Mushroom Cream Sauce

Dairy-Free, Gluten-Free, Oil-Free

This is a great alternative to a standard creamy mushroom sauce that would use dairy products. We like to use plant-based alternatives instead dairy because of the inflammatory problems associated with dairy, check out our blog The 4 Reasons You Should Stop Eating All That Dairy here to learn more!

This sauce is great on top of veggie noodles, or as a dip for vegetables!

Ingredients:

– 1 small red onion (chopped)

– 1 container mushrooms

– 3 cloves garlic (chopped)

– 2 cups cauliflower

– 1/2 cup cashews

– 1 cup almond milk (try our homemade almond milk recipe here)

Directions:

– Heat a saucepan on medium with about 1/2 cup low sodium vegetable broth (enough to lightly cover the bottom of the pan).

– Add onions, mushroom, and garlic and cook for about 5-10 minutes, stirring frequently. Add more vegetable broth as needed to keep the bottom of the pan from sticking.

– Blend cauliflower, cashews, and almond milk in a food processor or blender.

– Once cooked, add onions, mushrooms, and garlic to the blender or food processor and blend to desired texture. 

Helpful tip: If you boil zucchini and squash noodles for a few minutes before serving it gives them a softer texture!

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Creamy Chickpea & Kale Stir Fry

This is a recipe from a cooking class with Nicole, it is great to use for weekly food prep.  This stir fry is protein packed with beans & veggies, and it is oil-free.  Feel free to add any other veggies that are in season!

Ingredients:

– 4 cloves garlic

– 1 onion

– 1 can coconut milk

– 1 tsp. thyme, oregano, paprika & rosemary

– 2 bell peppers, chopped

– 1 cup green beans, 1 can/cup organic chickpeas

– 1 head kale

– 1/2 to 1 cup vegetable broth (low-sodium)

– 1 cup mushrooms

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Directions:

– Chop 4 cloves garlic.  *Do this first and let the garlic sit for 10 minutes.  Allowing the garlic to sit after chopping prevents allicin from being destroyed during cooking.  Allicin is anti-inflammatory and anti-cancer!  

– Add 1/2 cup vegetable broth to a sauté pan, and heat.  Add chopped onions, and cook for 5-10 minutes on medium (add vegetable broth as needed), stirring frequently.

– Add garlic & mushrooms, cook for another 10 minutes, stirring frequently. 

– Add coconut milk, bell peppers, green beans, chickpeas, kale, and spices.  Cook for 10-20 minutes, stirring every few minutes, until you reach the desired consistency and texture.

– If you like spicy, you can add red pepper flakes! 

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Oil Free Hummus Recipe

Hummus is SUPER easy to make at home, it only takes about 5 minutes.  The benefit of making hummus yourself is that you’re avoiding the additives that are in many pre-packaged hummus brands. This can include large amounts of sodium, added oils, artificial flavors, and preservatives.

Ingredients

– 2 cans organic chickpeas

– 2 tbsp. tahini or more for creaminess

– 2 cloves garlic

– 1/2 lemon

– Water as needed to thin

Directions

– In a food processor, combine 1 can drained chickpeas, and 1 can chickpeas with the brine.  (To make a creamier hummus, you can use 1 can of navy beans in replacement of one of the cans of chickpeas). 

– Add remaining ingredients, and blend to desired texture. 

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Vegan Nachos

These veggie nachos are a HUGE crowd please here at our office.  All ingredients are dairy-free, gluten-free, and plant-based making them not only delicious but also packed with nutrients!

Ingredients

– 1 head of cabbage

– 1 can of Amy’s refried beans (Amy’s is an organic brand we love, they also have a great vegan chili)

– 1-2 tbsp. cilantro

– Nicole’s cheese sauce (click here for recipe)

– Handful of chopped bell peppers (yellow, red, or orange)

– 1 can pinto beans

Directions

– Peel leaves off of one head of cabbage and set aside.

– Layer the bottom of your plate with cabbage leaves.  Spread on refried beans, and some pinto beans.  

– Repeat until you have stacked the entire plate with beans and cabbage leaves. 

– Top off with chopped peppers and cilantro.

– Add  our Grapefruit Guacamole, Cashew Sour Cream, or Lentil Nut Meat to the nachos for a refreshing twist!

Directions

– In a food processor combine cashews, vegetable broth, garlic, nutritional yeast, mustard, and juice of 1/2 lemon.  Blend until thin.  

This is an example of the nachos topped with cashew sour cream and lentil meat!

One of our members brought a version of this to our recipe potluck and it was a hit!

Before AND After!

When using canned beans it is important to buy organic, and nutritional yeast is one of our favorite cheese substitutes!

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