• Chipotle Black Bean Soup - Easy, Healthy, Oil-Free, Glute-n-Free, Plant-Based Mexican Spicy Recipe from Plants-Rule

    Soups & Stews

    Chipotle Black Bean Soup

          Easy|  Servings: 8|  Ready In: 90 minutes + Soaking |  Yield: 10 Cups Smoky, creamy, satisfying black bean soup — there’s nothing quite like it.  This easy, healthy, fat-free vegan recipe gets smoky spice from dried chipotle peppers and Mexican flavors from cumin and marjoram.  Packed with healthy vegetarian protein and gluten-free fiber, make a big batch of this in your Slow Cooker for a future meals. Ingredients 1 pound dried black beans, about 2 cups, soaked 6-8 hours 1 medium onion 1 medium red, orange, or yellow bell pepper 1 medium green bell pepper 1 tablespoon ground cumin 2 tablespoon dried marjoram 1 teaspoon sweet paprika 8 cloves garlic 2 bay leaves 3 dried chipotle peppers (to taste) 6 cups water 1/2 teaspoon baking soda 3/4 teaspoon salt How It’s Done: To Soak the beans: Cover the beans with about 4-6 inches of water. Soak the beans for at least 6 hours, or overnight. To make the Chipotle Black Bean soup: Peel and dice the onion. Seed and dice the bell peppers.  In a large pot, combine the onion, peppers, cumin, marjoram, and paprika.  Cover and sweat over medium heat, 5-7 minutes, until the spices are aromatic. Drain and rinse the soaked black beans. When the spices are aromatic and onions have softened, they are done sweating. Add the rinsed beans, garlic, bay leaves, dried chipotles, baking soda, and 6 cups of water. Cover, and bring to a simmer. Simmer for about 75 minutes, or until

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  • Sides & Snacks

    European Soldier Bean Bell Pepper Salad

    Medium  |  Servings: 4  |  Ready In: 75 minutes + soaking  |  Yield: 3 1/2 cups Heirloom European Soldier Beans pair beautifully with colorful bell peppers and Mexican seasonings in this vegan gluten-free, fat-free recipe.  Packed with healthy protein, use this easy side as a hearty filling for Easy Vegan Lentil Tacos, spoon over rice, or simply build your own Fiesta Salad with lettuce and avocado. Ingredients ½ cup raw European Soldier Beans (1 ½ cup cooked) 2 bell peppers 1 teaspoon sweet paprika ½ teaspoon ground cumin ½ cup frozen corn, thawed 2 tablespoons chopped cilantro ½ teaspoon lime juice Salt and Pepper, to taste How It’s Done To soak and cook the beans: Cover the beans with a few inches of water. Soak for at least 6 hours. After soaking, the beans will double to triple in size.  Drain and rinse the soaked beans. Place the beans in a small pot and cover with a couple inches of water. Cover, bring to a boil, then reduce to a simmer. Simmer until the beans are tender, about 60 minutes. To make the European Soldier Bean Salad: Preheat a medium sauté pan over medium heat. Seed and dice the bell peppers. Add the diced peppers, paprika, cumin, and dash of black pepper to the hot sauté pan. Sauté, stirring often, for about 5-7 minutes, until the peppers are soft and the spices are aromatic. Add the corn and cook for another 2 minutes. Chop the cilantro. When the beans are tender, drain.

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  • Sauces, Dips, & Dressings

    Oregano Sunflower Seed Pesto – Oil Free

          Easy  |  Servings: 8 |  Ready In: 5 minutes |  Yield: 1 cup This healthy, oil-free recipe uses fresh oregano for Greek flavor on a classic Italian pesto.  Roasted sunflower seeds keep this condiment nut-free, making it a tasty spread on Quick Whole Wheat Flarbread, Portabella Burgers or a delicious topping for Greek Giant Lima Beans.  You can make a big batch of this vegan sauce and freeze extras. Ingredients 1/2 cup roasted sunflower seeds 2 tablespoons fresh oregano 2 tablespoons fresh basil 1/4 teaspoon salt 1/2 – 3/4 cup water How it’s Done: To make the Oregano pesto: Combine the sunflower seeds, oregano, basil, and salt in a food processor.  Puree. Stream in the water slowly, and stop just when the pesto is pourable. You still want it to have some chunky texture. Taste to adjust seasoning. Dollop over Greek Baked Giant Lima Beans, Roasted Rosemary Garlic Potatoes, or Quick Whole Wheat Flatbread Store in an air-tight container to prevent browning. Yield: 1 Cup Chef’s Katie’s Tips Oil-Free Roasting: Use dry-roasted sunflower seeds to avoid extra oils. Double-check the ingredients label.  If you prefer to roast your own, you can roast the sunflower seeds in a 350 oven for 8-10 minutes, until golden brown Pistachio Pesto: You can also substitute with roasted pistachios for a brighter green color. Why No Oil? on a mission I’m to get rid of empty calories.  Oil is full of fat and not much else.  Cooking oil-free gives you tons of flavor with a lot

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  • Mains

    Gigantes Plaki: Greek Giant Lima Beans with Stewed Tomatoes

              Medium  |  Servings: 6  |  Ready In: 130 minutes + soaking |  Yield: one 9-inch dish This gluten-free recipe is a vegan take on a classic Greek recipe featuring Giant Lima Beans.  These hearty beans bring healthy plant-based protein along with satisfying, substantial texture.  This is the perfect meal for a Sunday dinner, as it bakes away in the oven, filling your kitchen with enticing aromas.  Just make extras to enjoy comfort food later in the week. Ingredients 1 cup dried Giant Lima Beans (1/2 pound) 1 onion, diced 2 cloves garlic, minced 1 (28-ounce) can diced tomatoes and juices 1 tablespoon fresh oregano, chopped ¼ tsp salt 1/8 tsp black pepper How it’s Done Soak the beans: Cover the beans with a few inches of water and soak overnight. The beans will double to triple in size. To Cook the Giant Lima Beans: Drain the soaked beans and rinse with water.  Place the soaked beans in a small pot. Cover with a couple inches of water. Bring to a boil and then reduce to a simmer. Simmer until beans are tender, about 50-70 minutes. The beans are ready when they are tender but not completely falling apart.  Drain the cooked beans and reserve until sauce is ready.  Meanwhile, make your sauce To make the Stewed Tomato Sauce: Place the diced onion in a medium pan. Cover and cook over medium-high heat for about 7 minutes, until golden around the edges.  When the onions start to

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  • Soups & Stews

    Smoky Sweet Braised Giant Lima Beans

    Medium  |  Servings: 8  |  Ready In: 60 minutes + soaking |  Yield: about 4 cups Giant Peruvian Lima Beans bring hearty, satisfying texture to this vegan recipe.  Infused with Spanish flavor from smoked paprika, this gluten-free, fat free recipe is satisfying easy comfort food any night of the week. Ingredients 1 cup dried Giant Lima Beans 1 medium sweet onion (like Vidalia or Walla Walla), thinly sliced 4 teaspoons smoked paprika 2 cloves garlic 1/4 teaspoon salt How it’s Done The day before: Cover the beans with a few inches of water and soak at least 8 hours.  Beans will double to triple in size after soaking! To cook make the Smoky Sweet Braised Giant Lima Beans: In a medium pot, combine the onion and smoked paprika.  Cook  over medium heat, covered, until the paprika is aromatic and onions start to become translucent. This will take about 7-8 minutes.  Drain and rinse the beans.  Add the beans, and garlic.  Cover with a couple of inches of water.  Place a lid on and bring to a boil. When the beans reach a simmer, skim off any foam — this comes from their gasses — not delicious. Reduce the heat and simmer, partially covered, 40-60 minutes, until the beans are starting to fall apart. Remove the lid during the last minutes of cooking, if needed, to reduce the liquid. Season with salt and serve. Yield: About 4 cups Chef Katie’s Tips: Short on Time?  If you want to speed this up, 2

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  • Sides & Snacks

    Apricot Almond Whole Wheat Couscous

      Easy |  Servings: 4 |  Ready In: 15 minutes |  Yield: 4 cups Whole wheat couscous takes just minutes to cook, making it a quick and easy go-to side dish for weeknight dinner.  Combined with crunchy carrot and toasted almonds adds healthy texture while fresh parsley, mint, and lemon make this vegetarian recipe pop with Moroccan flavor.  Serve with Moroccan Chickpea Tagine and Za’atar Spiced Rainbow Carrots for a plant-based vegan dinner or enjoy on its on for a satisfying, wholegrain lunch. Ingredients 1/4 cup sliced almonds 5 dried dried apricots (about 1/4 cup) 1 small carrot 1 1/4 cup water 3/4 cup whole wheat couscous 2 tablespoon fresh mint, chopped 2 tablespoon fresh parsley, chopped 1/8 teaspoon salt How it’s Done: To toast the almonds: Place the almonds in a small, dry pot. Cover and cook over medium-low heat, shaking the pot often, until lightly browned, only about 4-5 minutes. Remove from the pot and reserve for later.  Place the pot back on the stove. To cook the Whole Wheat Couscous: Chop the apricot. Peel and dice the carrot.  Place the apricot and carrot into the small pot, along with the 1 1/4 cup of water. Cover and bring to a boil. When the water is boiling, add the couscous and cover. Turn off the heat and let steam for 5 minutes.  After 5 minutes, remove the lid and fluff the couscous with a fork. Set aside for 2-3 minutes. To finish the Couscous: Chop the fresh mint and parsley. 

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  • Vegan Nacho Geez! Sauce on Roasted Brussels - Healthy, Plant-Based, Oil-Free, Vegan Recipe from Plants-Rule

    Sauces, Dips, & Dressings

    Vegan Pumpkin Nacho “Geez!” Sauce

    Easy |  Servings: 12  |  Ready In: 5 minutes + soaking cashews |  Yield: 3 Cups This ain’t your typical cheese…this is Nacho “Geez!”  This healthy, oil-free vegan sauce uses soaked cashews for rich creaminess.  Kid-approved and comfort food for adults, it’s great in a Cheezy Pasta Bake, over Roasted Brussels, or  Twice-Baked Potatoes.  No one will suspect the difference in this dairy-free recipe. Ingredients 1/4 cup raw cashews, soaked over night 1 cup pumpkin puree (or other squash puree like butternut or acorn) 1 cup plain, unsweetened almond milk 2 teaspoon chili powder 1 teaspoon garlic powder 1/2 teaspoon onion powder 1/2 teaspoon chipotle powder or cayenne (optional) 1/4 cup nutritional yeast 1/4 tsp salt 1/2 cup water How it’s Done: Soak cashews in water overnight (or at least 8 hours) To make Pumpkin Nacho “Geez!” Sauce:  Drain the cashews.  Rinse well. Place the cashews in in a microwave-safe container along with the pumpkin puree, almond milk, garlic powder, onion powder, chili powder, and chipotle or cayenne (if using).  Microwave for 1-1:30 minutes, until steaming and spices are aromatic. Pour contents into a blender.  Puree until creamy. This might take a few minutes, depending on how soft your cashews have gotten. Add nutritional yeast and salt. Puree to combine. Add water, about 1/2 cup, to reach a pourable, smooth consistency. Serve over roasted Brussels Sprouts, steamed broccoli, or any other favorite veggie. Yield: 3 cups Chef Katie’s Tips: Skip the Soaking: If you forget or don’t have time to

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