Butternut Squash Tostadas
Prep Time: 10 minutes Cook Time: 25 minutes Servings: Yield: 2-3 servings Source: The Food Pharmacy
These Tex-Mex tostadas are simply delicious!!!
6 corn or whole grain tortillas
4 cups butternut squash cut in cubes
¼ cup freshly squeezed orange juice
½ tsp garlic powder
1 cup onion, diced
½ cup bell pepper, diced
3 garlic cloves, crushed
2 cups cooked black beans
½ cup red cabbage, shredded
¼ cup cilantro, chopped
¼ cup salsa
¼ cup Mexicrema dressing or guacamole
Sea salt & pepper, to taste
1 Preheat oven to 400 degrees F.
2 Place the butternut squash in a bowl and add the orange juice, garlic powder, and salt & pepper to taste. Mix well.
3 Place the squash mixture in a pan lined with parchment paper and roast for 25 minutes or until squash is tender and slightly brown.
4 While the squash is in the oven, saute the onions and peppers in a skillet for 5 minutes.
5 Add the garlic and beans to the sauteed onions and peppers, stir and cook for 2 minutes.
6 Bake the corn tortillas in the oven for 10 minutes or until crisp but not burned.
7 Arrange the tortillas on a plate. Add salsa, the sauteed vegetable bean mixture and the roasted butternut squash. Top with red cabbage, cilantro, and Mexicrema dressing or guacamole.
Add jalapeños or chiles to make spicy tostadas.
Chickpea Noodle Soup
Main Courses, Soups, Website
Prep Time: 5 minutes Cook Time: 30 minutes Difficulty: Easy Servings: Serves 4-6 Source: Shayla K. Hernández
This plant-based version of chicken noodle soup is soothing, nourishing, and ready in 30 minutes. Enjoy this yummy comfort food when you are not feeling well, or when you want to warm up on a cold day.
1 cup onion, diced
2 carrots, sliced
1 celery stalk, diced (optional)
2 medium potatoes cubed
3 cloves garlic, crushed
½ tsp dried thyme
4 cups of vegetable broth
2 cups of water
¼ cup of “chicken” seasoning
6 ounces of cooked gluten free spaghetti
2 cups cooked chickpeas
Salt and pepper, to taste
Chopped fresh cilantro, to taste
“Chicken” Seasoning Makes 1¾ cup (recipe below)
1⅓ cup of nutritional yeast
3 Tbsp onion powder
1 Tbsp garlic powder
1½ Tbsp dried basil
1 tsp oregano
½ tsp turmeric
2 tsp sea salt
1. Sauté onion in a medium pot over medium heat, until it begins to soften, about 3 minutes.
Vegan Sushi Power Bowl
Bowls, Main Courses
Prep Time: 30 min Cook Time: 45 min Difficulty: Medium Servings: 4 Source: The Food Pharmacy
These delicious sushi bowls take vegan sushi to a whole new level! They are great for gatherings where everyone makes their own vegan sushi bowls, choosing among different toppings. You can make them as simple or as fancy as you like.
Sushi Bowl Rice
2 cups short grain brown rice
3 cups water
sea salt to taste (optional)
1-2 TBSP rice vinegar
1 TBSP maple syrup
Ginger Miso Dressing
3 TBSP miso paste (yellow or white preferred)
3 TBSP rice or apple cider vinegar
2 TBSP maple syrup or date paste
1-2 TBSP grated fresh ginger
1 large garlic clove
¼ cup silken tofu or non-dairy plain yogurt
2 TBSP mirin or sweet white wine (optional)
water as needed for consistency
baked tempeh or tofu
cubed roasted sweet potato
diced bell peppers
nori seaweed sheet, cut in strips
Bring the rice and water to a boil. Cover and cook on medium heat for 45 minutes. Stir in the rice vinegar and maple syrup.
Place the sushi rice in a bowl, add some dressing and top with veggies of choice, nori strips and sesame seeds.
Prep Time: 20 min Cook Time: 35 minDifficulty: Easy Servings: 4-6 Source: The Food Pharmacy
Traditional paella originated in the city of Valencia in Eastern Spain. There are many variations that use a combination of vegetables, but the key ingredient that gives paella its unique flavor is saffron.
2 cups Uncle Bens whole grain rice
1 cup quinoa
1 cup onions, diced
1 cup red bell peppers, diced
1 cup mushrooms, diced
1/2 cup carrots, diced
6 garlic cloves, crushed
1 cup cooked chickpeas
1-2 tsp saffron threads
¼ tsp turmeric
2 1/2 cups vegetable broth
1/2 cup white wine or another cup of vegetable broth
1 bunch asparagus or 1 cup green beans
½ cup frozen peas
¼ cup frozen corn (optional)
Sea salt and pepper to taste
1/4 cup roasted red bell peppers, sliced in strips
1. Sauté the onions, peppers and carrots for 3 minutes adding some vegetable broth if needed.
2. Add the mushrooms, chickpeas and seasonings and cook for 3 minutes.
3. Add the rice, quinoa, vegetable broth, and wine (if using).
4. Bring to a low boil, cover, and reduce the heat to medium and cook for 25-30 minutes.
5. While the rice and quinoa cook, prepare the asparagus or green beans separately.
6. Blanch the asparagus or green beans in boiling water for 2 minutes, then drain well. If cooking the asparagus, roast in the oven at 350 degrees F or cook in a pan for 5 minutes.
7. Add the corn and peas to the rice and cover for 5 minutes.
8. Remove from the heat.
9. Arrange roasted red peppers and asparagus on top of the rice and serve.
I like to use whole grain parboiled rice for Spanish rice dishes. Uncle Bens whole grain is my favorite.
This recipe is made with items I like to always keep in the pantry and refrigerator. It’s loaded with umami flavor from tamari, miso, tomato paste and smoked paprika. You can stir in minced greens or herbs if you’d like to add a little freshness, but either way it’s nice to know this vegan pantry burger recipe is always in your back pocket.
3 tablespoons tamari
2 tablespoons miso
3 tablespoons tomato paste
2 tablespoons + 1 teaspoon mustard
2 teaspoons garlic powder
1 teaspoon smoked paprika
1 teaspoon onion powder
½ teaspoon turmeric
6 cups of cooked quinoa
1 cup chickpea flour
Preheat oven to 350 degrees F on the convection setting.
Line a cookie sheet with parchment paper.
Mix all the ingredients together. Form into burgers and place on the cookie sheet.
Bake for 20 minutes. Flip and bake 20 minutes more.
This would be great topped with some sautéed greens and mushrooms. You can make them ahead and freeze them if you like.
Better than Rice with “Chicken”
Main Courses, Meat Alternatives
Servings: 4-6 Author: The Food Pharmacy
Vegan Rice with chicken! Yellow rice stewed with chicken is a classic Puerto Rican dish. This flavorful version swaps the chicken out for soy curls, and upgrades to brown rice for extra nutrition. This is one plant-based Puerto Rican rice recipe you will want to make over and over again!
½ cup dehydrated soy curls
2 cups vegetable broth
1 TBSP tamari
Herbamare or salt and pepper to taste
¼ cup onion, diced
¼ cup bell pepper, diced
3-4 “ajicitos” (sweet latin american peppers), diced (optional)
2 culantro leaves, chopped (optional)
1 TBSP tomato paste
1 cup white wine
6 garlic cloves, crushed
¼ tsp turmeric
1 Tbsp Grilling Chicken seasoning (Simply Organic)
2 cups medium or long grain brown rice
Cilantro to taste
Rehydrate the soy curls in the vegetable broth and tamari for 15 minutes.
Drain the soy curls and reserve the liquid to cook the rice.
Dice the soy curls small and season with salt and pepper or Herbamare to taste.
Sauté the onion, bell pepper, ajicitos, and culantro at medium heat for 5 minutes.
Add the tomato paste and soy curls to the pan and mix well with the vegetables.
Cook for 3 minutes.
Add the rest of the ingredients except the cilantro.
Bring to a low boil, lower to medium low, and cover.
Cook for 40 minutes.
Stir and add cilantro. Serve.
Speedy Mock Tuna Salad
Hummus and Pates, Main Courses, Meat Alternatives, Salads
Prep Time: 10 min Difficulty: Easy Author: Elisa Burgos
This easy vegan mock tuna salad is great in sandwiches, wraps, on salad, rolled like sushi in nori leaves, stuffed inside baked sweet potatoes, fresh tomatoes, cucumber boats or lettuce wraps.
3 cups (equivalent to 2 cans) of cooked and drained chickpeas
½ cup of Guilt-Free Tofu Mayo
2 tablespoons of Dijon mustard
2 diced plum tomatoes
2 finely chopped celery stalks
1 grated carrot
¼ cup of the fresh herbs of your choice
Mash the chickpeas lightly with a potato masher or fork. Stir in the vegan mayonnaise and mustard.
When they are well mixed, incorporate the other ingredients to taste, and adjust the seasoning if you wish. If it dries out a bit, you can stir in a splash of water.
You may also add some seaweed flakes into the mixture for an extra oceany taste. After all, seaweed is the original seafood!
Vary this recipe using garlic powder, curry powder, chopped onions, chives, red pepper (raw or roasted), capers, pickle relish, fresh or dried herbs, etc. according to what you have on hand.
Lentil Mushroom Barbecue Burgers
Main Courses, Meat Alternatives
Difficulty: Easy Servings: 8 Author: Elisa Burgos
These burgers combine the meatiness of mushrooms with the heartiness of lentils, and ties them together with savory sweet barbecue sauce. Serve them on a bun with all the fixings and enjoy a truly satisfying meal.
1 white onion, chopped
1½ cup button mushrooms, cleaned and chopped
3 cups cooked lentils
½ cup barbecue sauce + extra
1 tsp garlic powder
1 tsp smoked paprika
Salt to taste (optional)
1½ cup quick oats (approximately)
Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper.
In a dry pan, saute the onions, stirring frequently. When translucent, add in the mushrooms and keep sauteing until cooked.
Mash the lentils with a fork or potato masher.
Stir in the barbecue sauce, garlic, smoked paprika and salt, then the onion and mushroom mixture.
Stir in the oats, adding extra if needed to bind the mixture. It should hold together loosely, enough to let you form burger patties.
Taste the mixture and adjust the seasoning accordingly.
Shape the mixture into veggieburgers and place on the baking sheet.
Bake for 20 minutes.
Remove the burgers from the oven so you can flip them over with a spatula. The burgers should lift easily onto the spatula when you attempt to flip them. If they do not, put them back in the oven for another few minutes and try again. The burgers will form a seal on the bottom that will allow you to easily slip the spatula underneath.
Once they have been flipped, brush the burgers with additional barbecue sauce to form a glaze and bake them an additional 15 to 20 minutes, until browned and firm to the touch.
In truth, this sauce is more of a plant-based Béchamel or white sauce, endlessly versatile (think moussaka, lasagna, casseroles, potatoes and more). To make it more like a traditional Alfredo, stir in half a cup of nutritional yeast to give it a touch of that Parmesan flavor. Either way, this is a highly nutritious, guiltless alternative when you want a rich, creamy, velvety sauce.
3 garlic cloves, crushed or minced
2 cups of plant milk of your choice (from almonds, soy, rice, hemp or other)
4 cups cauliflower, chopped into pieces
1 teaspoon of salt
White pepper to taste
8 ounces of the pasta of your choice
1/2 cup of the vegetable of your choice (such as peas, broccoli, red peppers, mushrooms or shredded carrots)
1/4 cup chopped fresh parsley
Smoked paprika to taste
In a medium saucepan, sauté the garlic over medium heat for a few minutes. You do not need oil, but you can add a few drops of water if necessary.
Add plant milk and switch to high heat. When the milk boils, add the cauliflower, salt and pepper and lower to medium heat. Cook until the cauliflower is tender, about 15 minutes.
Blend the cauliflower mixture with an immersion blender or in a separate blender until you achieve a smooth and creamy texture, without lumps. Incorporate additional milk if necessary, to adjust the thickness of the sauce to your liking.
Boil the pasta. In the last minutes of cooking the pasta, you can add some peas or another vegetable of your preference to the pot, such as red peppers, broccoli, grated carrots, mushrooms or other.
When cooked, strain the pasta and vegetables, and combine with the sauce.
Serve the pasta, decorating each portion with freshly minced parsley and sprinkle with paprika.
Miso Soup with Shiitake Mushrooms
Main Courses, Soups, Tofu, Gluten-free
Prep Time: 5 min Cook Time: 10 min
Quick and easy vegan miso soup. We love to add nutritious, antioxidant rich mushrooms. Yum!
5 cups vegetable broth
1/2 cup white mushrooms, diced
1 cup frozen shiitake mushrooms
2 garlic cloves, crushed
1/3 cup carrots, diced
1/4 cup dried wakame, torn 2 inch pieces
1/4 cup firm tofu, cut into small squares
2 TBSP green onions
3 TBSP white miso
Tamari sauce to taste
Bring the broth to a boil in a medium saucepan.
Add the carrots and cook for 3 minutes.
Add the garlic and mushrooms, and wakame and cook for 3 minutes.
Add the tofu and cook for 2 minutes.
In a small container, dissolve the miso in 1/4 cup of broth and mix well.
Add miso to soup and remove from heat.
Serve with green onions.
Do not boil the soup after miso has been added as high heat will destroy the enzymes in the miso.
Black-Eyed Peas “Asopao”
Main Courses, Soups, Puerto Rican Cuisine
Prep Time: 15 min Cook Time: 20 min
Asopao is a rice soup prepared in many parts of the Caribbean. This is our vegan black-eyed peas version of this Puerto Rican home cooking classic.
1 medium onion, diced
6 garlic cloves, crushed
1/2 cup red/orange peppers, diced
3 carrots, diced
3 TBSP tomato paste
1 TBSP fresh or dried oregano
4 culantro leaves (optional)
1 cup parbroiled brown rice (Uncle Bens)
8 cups veg broth + 2 cups water
1 cup cabbage, diced
3 cups black eye peas, cooked
2 cups butternut squash or calabaza
sea salt to taste (~1/2 tsp)
1 ripe plantain, sliced
cilantro to taste
avocado, to place on top of asopao once served
Cook onions, peppers, garlic, and tomato paste in 2 TBSP veg broth for 2-3 minutes.
Add carrots, oregano, culantro, and rice and cook for 2 minutes.
Add veg broth and water and cook for 25 minutes or until rice is cooked.
Add the rest of the ingredients except cilantro and cook for 10 minutes or until thickened. Serve topped with fresh cilantro and avocado.
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