What We’re Cooking This Weekend: Smoky Three-Bean Chili

Serves 10-15

INGREDIENTS:

• 2 red bell peppers, diced
• 1 large yellow onion, diced
• 25 cloves garlic, minced
• 3 tsp garlic powder
• ½ Tbsp chili powder
• 2 tsp paprika
• 2 tsp ground cumin
• 2 tsp ground coriander
• 2 tsp cayenne pepper
• 2 tsp kosher salt
• 2 tsp black pepper
• 1 ½ Tbsp Liquid Smoke
• 1 (25-oz) can crushed tomatoes
• 12-oz light beer
• 2 cups vegetable broth (such as Imagine’s No-Chicken Broth)
• 2 (15.5-oz) cans pinto beans
• 2 (15.5-oz) cans kidney beans
• 2 (15.5-oz) cans black beans

INSTRUCTIONS:

1. In a large stockpot over high heat, add 1 tablespoon of oil.
2. Add bell pepper and onion and cook until caramelized, about 5 minutes.
3. Add garlic and saute a minute longer.
4. Stir in the garlic powder, chili powder, paprika, cumin, coriander, cayenne, salt, and pepper. Cook for 1 minute.
5. Add the beans and crushed tomatoes.
6. Stir in the beer, Liquid Smoke and vegetable stock.
7. Lower heat and simmer for 30 minutes to allow flavors to combine.

Nutritional Notes: 

387 calories, 22g protein, 71g carbs, 21g fiber, 3g fat

The post Smoky Bean Chili appeared first on The Beet.

Miso Soup

Ingredients

• 2 tbsp dark miso
• 1 tbsp @cocofinacoconut Coconut Aminos
• Large pinch of seaweed flakes or a nori sheet crumbled
• 1 bok choy, sliced
• 1 carrot, shredded
• 3 brown mushrooms, sliced
• 100g red cabbage, sliced
• A handful of celery leaves
• 650ml boiling water

Instructions:

1. In a large bowl put the miso and coconut aminos.
2. Pour in a little of the water and mix to a smooth paste. Add the vegetables, celery leaves or herbs and seaweed flakes and then pour over the rest of the boiling water. Stir well to combine.
3. Silken tofu cubes work well in this too or if you want more calories then add some leftover cooked rice or quinoa to the broth.

Nutrition Notes:

263 calories, 21g protein, 45g carbs, 14g fiber, 4g fat

The post Miso Soup Filled with Fresh Vegetables appeared first on The Beet.

INGREDIENTS:

Mix together the following:

• Quinoa (by the way quinoa has all the essential amino acids in if you are wondering where us vegans get our protein from).
•  Sprouted beans and lentils
•  Nut butter (almond, peanut)
• Roasted sweet potatoes
• Olives 
• Spinach
• Cherry tomatoes
• Avocado with sesame seeds 
• Your favorite vegan dressing

Nutrition Notes: 

522 calories, 16g protein, 48g carbs, 16g fiber, 34g fat

The post Quinoa Salad with Superfood Seeds appeared first on The Beet.

Sometimes we put cheese on and sometimes we just replace it with more vegetables. If you do want to go down the cheese route then I’ve found the best pizza cheese is either Daiya Mozzarella Style Shreds or Mozzarella.

By: @gingervegan

INGREDIENTS:

• 600g strong white flour
• 1 tsp fast-action yeast
• 1 1/2 tsp salt
• 1 tbsp sugar
• 50ml olive oil
• 420ml water
• Passata (Tomato Sauce)
• Dried oregano and basil
• Vegan cheese – optional
• Onions
• Mushrooms
• Olives
• Peppers
• Tomatoes

INSTRUCTIONS:

1. Put the flour in a large bowl. Add the yeast and sugar to one side and the salt to the other. Make a well in the middle and add the oil and water. Mix to a smooth dough and knead for 10 minutes by hand or 5 with the dough hook in a mixer.
2. Place the dough into an oiled bowl and cover with cling film. Leave in a warm place until doubled in size, about 1 hour.
3. Knock the dough back and divide into 3 pieces for thick bases or 5 for thinner ones. Roll out on a floured surface to the desired thickness. Place on floured trays.
4. Spread some passata onto each base with the back of a spoon. Sprinkle over some basil and oregano. Top with vegan cheese if using and your favorite vegetables.
5. Cook in a preheated oven at 220C for about 12 minutes. I check on mine after 10 minutes and turn if they are not browning evenly.
6. Cut into slices and serve.

Nutritional Info: per serving (⅙ of recipe)

374 calories, 2g protein, 59g carbs, 2g fiber, 10g fat

The post Homemade Vegetable Pizza appeared first on The Beet.

INGREDIENTS:

• 4-6 conference pears
• 120g sugar
• 120mls water
• 1 cinnamon stick
• 6 cloves
• 4 pimento berries
• 1 star anise
• 600ml Marques de Caceres Rioja

INSTRUCTIONS:

1. Peel the pears, leaving the stalk intact and cut off the bottoms so that the pears can stand.
2. In a smallish pan bring the sugar, water and spices to a simmer. The pan needs to be big enough to accommodate all of the pears, but small enough to create a deep poaching liquid.
3. Simmer for a few minutes then add the wine. Once it has returned to a gentle boil add the pears. You can either stand them up or lay them down in the liquid. 
4. Let them simmer for 40 minutes, turning from time to time so that they are poached on all sides.
5. Remove from the pan and set aside while you reduce the syrup further. 5 to 10 minutes should be enough. But if you prefer you can simply reserve the poaching liquid and keep it in a container for up to a week in the fridge, to use again.
6. Serve with some syrup and vanilla ice cream. Or just as they are.

The post Poached Pears In Red Wine appeared first on The Beet.

• Avocado
• Radishes
• Mixed Greens
• Sprouts
• Hummus
• Hemp seeds
• Onions
• Quinoa

INSTRUCTIONS:

1. Put mixed greens into a salad bowl.
2. Take sliced radishes, onion, and avocado and put into bowl with mixed greens. Add the cooked quinoa, hemp seeds, and hummus.
3. Mix together and enjoy it!

Nutrition Notes:

368 calories, 14g protein, 39g carbs, 13g fiber, 20g fat

The post Healthy Vegetable Salad with Sliced Avocado and Hummus appeared first on The Beet.

For the Tofu:

• 2 packs of extra firm Tofu
• 1 tsp soy sauce
• 2 cloves garlic, crushed
• 5 tbsp Gram flour
• 1 tbsp nutritional yeast
• 1/4 cup of water
• 2/3 cup of sesame seeds – get black and white to make them look super cool!
• Oil for shallow frying – I use half rapeseed and half sesame

For the Sauce:

• 1 lime
• 3 tbsp peanut butter
• 2 tbsp soy sauce
• 1 tbsp water
• 2 tsp maple syrup
  

INSTRUCTIONS:

1. First, cut the tofu into small triangles about 1.5cm thick.
2. Place in a shallow dish in a single layer and pour over 100ml of the soy sauce and leave to marinate for at least 30 minutes.
3. While the tofu is marinating make the batter by mixing together the gram flour, garlic, nutritional yeast, 1 tbsp soya sauce and water in a small bowl until there are no lumps.
4. To make the dipping sauce whisk all the ingredients together until smooth.
5. Heat the oil in a frying pan.
6. Pour the sesame seeds onto a plate.
7. Shake off any excess soya sauce from a piece of tofu, dip into the batter to coat, letting any excess fall back into the bowl.
8. Drop the tofu onto the sesame seeds and turn to coat. Fry until golden on all sides. Drain on kitchen paper.

Nutritional Info: per serving (¼ of recipe)

504 calories, 34g protein, 22g carbs, 6g fiber, 36g fat

The post Crispy and Crunchy Tofu Bites appeared first on The Beet.

Why it’s healthier: Tomatoes have been linked to lowering blood pressure, reducing stress and strengthening your bones. Tomatoes are also high in lycopene, which is protective against bladder, breast, cervical, colorectal, endometrial, lung, pancreatic, prostate and skin cancers. One tomato provides 40 percent of your daily requirement of vitamin C.

Healthy ingredients: Lycopene, vitamin K, potassium

Nutrition information is a rough estimate.

Calories 410 Total Fat 12 g Total Carbs 58 g Fiber 14 g Protein 14 g

The post Gluten-Free Chickpea Pasta With Tomatoes appeared first on The Beet.

Nutritional Notes:
Calories 112, Total Fat 2.2 g, Sat. Fat 0.6 g, Cholesterol 0mg, Sodium 1565mg, Total Carbs 12.7g, Fiber 2.3g, Protein 6.8g

The post Cauliflower and Herb Winter Soup With Toasted Baguette appeared first on The Beet.

Let’s talk about these Buffalo Chickpeas for a bit. They’re crispy, spicy, and so delicious. Whether you’re making Buffalo Chickpeas or just regular roasted chickpeas… they’re a healthier and gluten-free alternative to croutons. And they’re just fun to snack on.

The Tahini dressing is creamy, smooth, and contrasts perfectly with the spiciness of the chickpeas. This dressing is so easy but if you just blend all the ingredients at once, your dressing may turn a tint of green. It will still taste great, but if you want to avoid the green hue, just add in your herbs at the end and pulse it or mix it in.

INGREDIENTS:

Chickpeas

• 2 14oz Cans of Chickpeas
• 2 Tbsp Olive Oil
• 1/4 Cup Hot Sauce
• 2 Tbsp Vegan Butter, melted
• 1/4 Tsp Smoked Paprika
• Pinch Salt and Pepper

Creamy Tahini Ranch

• 1/4 Cup Tahini
• 1 Tbsp Apple Cider Vinegar
• 1 Tbsp Lemon Juice
• 2-4 Tbsp Water
• 1/4 Tsp Onion Powder
• 1/4 Tsp Garlic Powder
• Pinch Salt and Pepper to taste
• 1 Tbsp Fresh Parsley, finely chopped
• 2 Tbsp Fresh Chives, finely chopped
• 1 Tbsp Fresh Dill, finely chopped

INSTRUCTIONS: 

Crispy Chickpeas

1. Preheat your oven to 375F and line a baking tray with parchment paper.
2. Drain and rinse your chickpeas. Lay them out on a tea towel and gently dry your chickpeas.
3. Transfer your chickpeas to a bowl and add in your olive oil. Toss it around until they’re evenly coated. Bake in the oven for 20 Minutes.
4. To make the buffalo sauce, mix your hot sauce with the melted butter.
5. After 20 minutes, take your chickpeas out of the oven and transfer them to a large bowl. Add half your buffalo sauce to the bowl and toss until evenly coated.
6. Transfer chickpeas back on the baking tray and continue to bake again for 10 minutes.
7. After 10 minutes, remove from the oven again and coat the chickpeas again with the rest of your buffalo sauce plus the smoked paprika, salt, and pepper. Transfer to a baking tray and bake one more time for 10 more minutes.
8. Remove from the oven and let it cool. While it’s cooling make the Tahini Ranch Dressing

Tahini Ranch Dressing

1. Add your tahini, apple cider vinegar, lemon juice to a blender, garlic powder, onion powder, salt, and pepper. Blend until combined.
2. Add 1 Tbsp of water at a time until you get a smooth and salad dressing like consistency. You don’t want it too thick, but you also don’t want it too watery. In between is perfect.
3. Add the chopped parsley, chopped dill, and chopped chives to the blender and pulse until evenly mixed throughout the sauce. If you blend it, your sauce may turn a tint of green.
4. Assemble your salad with whatever veggies: kale, spinach, tomatoes, carrots, etc. Top off with your Crispy Buffalo Chickpeas and drizzle over your Tahini Ranch Dressing. Dig in and enjoy!

Nutritional Notes:

644 calories, 18g protein, 48g carbs, 15g fiber, 46g fat

The post Crispy Buffalo Chickpea Salad with Tahini Ranch Dressing appeared first on The Beet.