Beginner's Guide Dinner Archives - The Beet

How to Make The Best Meatless Meatballs With Eggplant and Lentils

Hannah Sunderani — Sun, 03 May 2020 21:55:39 +0000

There are plenty of delicious non-meatball alternatives out there for us plant-based folks. Turns out, you don’t need beef to make a kickass meatball. These ones are made using eggplant and lentils.

I find eggplant a great substitute for meat-based dishes. Eggplant has a nice meaty texture and great binding potential. It’s also a nice alternative to using mushrooms in recipes, which is a popular ingredient in vegetarian cooking. However, I notice that people either love or hate mushrooms and so I wanted to show you another option for a comforting “meaty dish” in case you’re planning to host a get-together and want to avoid a food preference mishap. Low and behind these vegan meatballs! They are made by combining eggplant, lentils and oat flour for a cozy pasta and meatballs dish that will charm any vegan skeptic.

Why it’s healthier: Eggplant is a high fiber and low-calorie food that has been linked to lowering cholesterol, promoting weight loss and managing blood sugar.

Healthy ingredients: Vitamin C, potassium, magnesium, calcium, phosphorous, vitamin A, beta carotene, folate

Eggplant and Lentil Vegan Meatballs

Prep Time: 30 minutes
Cook Time: 20 minutes
Total Time: 1 hour 40 minutes

Servings 25 meatballs

Ingredients

Eggplant and Lentil Meatballs

3 garlic cloves
1 red onion
1 tbsp coconut oil
1 eggplant (about 425g)
1/2-1 cup gluten-free oats
1 cup cooked green lentils
1/3 cup black olives, pits removed and chopped
1/2 lemon zest and juice
2 tsp tamari
2 tbsp tahini
1 tsp ground cumin
3 tbsp nutritional yeast
1/4-1/2 tsp cayenne pepper flakes
pinch sea salt and pepper

Tomato Sauce and Spaghetti

3 garlic cloves, finely chopped
1 tsp coconut oil
1 jar organic tomato puree (700g)
pinch sea salt
1/2 lemon, juiced
splash red wine (optional, but I love it)
1/2 tsp cayenne pepper flakes
more sea salt and pepper, to taste
1 packet whole wheat spaghetti noodles (450g)

Instructions

For the Meatballs

Finely chop garlic and onion and add to skillet with coconut oil. Bring to medium-high heat and cook to soften (10 mins). Chop eggplant into bite-sized pieces and add to the skillet. Cook until softened (15 mins).
Pour oats in a food processor until flour substance, then transfer to a bowl. Transfer the eggplant mixture to a food processor with lentils, olives, lemon juice, tamari and tahini. Pulse to combine.
Spice meatball mixture with cumin, nutritional yeast, cayenne, and pinch salt and pepper. Add 1/2 cup of ground oats. Pulse to combine. (The oats will help to thicken the meatballs. Texture should be moist, but you want it dry enough to handle with your hands. I needed only 1/2 cup ground oats, but add more if needed).
Preheat oven to 350F/180C. Line a baking tray with parchment paper. Shape meatball mixture into little balls and place on a tray. Bake for 10-15 minutes, or until the meatballs are golden.
Make tomato sauce: add chopped garlic and coconut oil to the saucepan. Bring to medium-high heat and cook until softened (3 mins). Pour in tomato puree and cook on a gentle simmer. Add a generous pinch of salt, lemon juice, and splash red wine. Sprinkle with cayenne, more salt and pepper to taste.
Add meatballs to sauce and gently mix to combine. Keep meatballs on low heat while you cook spaghetti.
Cook spaghetti in a large pot of water for 7-8 minutes, or until al-dente. Strain and divide into bowls. Top with saucy meatballs.

The post How to Make The Best Meatless Meatballs With Eggplant and Lentils appeared first on The Beet.

Sweet Potato Noodles with Vegan Alfredo Sauce

Hannah Sunderani — Sun, 03 May 2020 20:51:12 +0000

Say hello to this rich and creamy pasta alfredo dish made with sweet potato noodles! This recipe takes under 30 minutes and 10 ingredients making it a perfect weeknight dinner. It’s vegan and gluten-free and healthier than any other alfredo sauce you’ll ever have!

Sweet Potato Alfredo Noodles

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 1 hour

Servings 4 people

Ingredients

Alfredo Sauce:

1 cup raw cashews, soaked overnight
1/4 cup nutritional yeast
3 cloves garlic
1.5 lemons, juiced (approx. 4 tbsp)
1 cup water, plus more if needed
1 tsp onion powder (optional)
1/4 tsp salt

For the noodle dish

3 sweet potatoes, peeled and spiralized (about 1kg)
4 tsp coconut oil
10 sprigs asparagus (about 300g)
2 handfuls fresh baby spinach (about 85g)
10 sun-dried tomatoes, chopped (about 100g)

Instructions

Begin by making your vegan alfredo sauce. In a blender add soaked cashews* (strained), nutritional yeast, garlic, lemon juice, water, onion powder (optional) and salt. Blend until creamy and smooth.
If you haven’t already, peel and spiralize your sweet potatoes into thin noodles. Chop the white ends off asparagus and discard, keeping the fresh green tips. Then chop green tips into bite-sized chunks.
In a skillet add 2 tsp (10 ml) coconut oil, bring to medium-high heat. Add baby spinach and chopped asparagus, cook until spinach has wilted and asparagus has gone bright green in color (3-5 minutes). Pour into a bowl and set aside.
Add 2 tsp more coconut oil to skillet and add spiralized sweet potato noodles. Cook sweet potato on medium-high heat, until sweet potato noodles begin to soften and are almost al-dente (8-10 minutes).
Pour vegan alfredo sauce into pan and toss to combine. Continue cooking sweet potatoes until sauce has thickened and sweet potatoes are al-dente (approx. 5 more minutes). Optional to add splashes more water to thin the sauce if desired. Add the sautéed spinach and asparagus to the dish as well as chopped sun-dried tomatoes, mix to combine. Scoop sweet potato alfredo noodles into bowls and serve.

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Curried Quinoa and Vegetable Tacos With Garlic-Tahini Dressing

Hannah Sunderani — Sun, 03 May 2020 20:11:48 +0000

These aren’t the typical black bean burrito that comes to mind when we think “Taco Night,” but they are so fresh, clean and colorful. Today’s recipe of the day, Rainbow Vegetable Tacos, takes all that we love about taco night and gives it a healthy spin. Made with turmeric quinoa, carrot, tomato, cabbage, green onion, chickpeas, cilantro and avocados they are a clean and lean choice. It’s a healthy vegan recipe if I ever saw one! But just because they’re healthy doesn’t mean they compromise on taste – although I like to eat healthily, I refuse to do it blandly. It’s the curried quinoa and garlic tahini dressing that packs these tacos with a punch! And will have you reaching from one wholesome wrap to the next.

Vegan Rainbow Tacos

Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes

Serves 4 people

Ingredients

1/2 cup quinoa uncooked
1 cup water
1/2 tsp turmeric
1 pinch salt
1 cup carrot grated
1/3 cup green onion chopped (approx. 2 onions)
3/4 cups cherry tomatoes sliced
1 cup purple cabbage chopped
2 avocados chopped
1 cup chickpeas
1/2 cup cilantro chopped
sea salt and paper to taste
cayenne pepper to taste
4 corn tortillas (or hard-shell corn tacos)
Fresh lime to serve

Garlic-tahini dressing:

1/4 cup tahini
2 limes juiced
2 cloves garlic finely chopped
pinch sea salt and pepper
2 tbsp water

Instructions

Start by cooking your quinoa. In a saucepan add 1/2 cup quinoa to 1 cup water. Bring to a boil then reduce heat, add turmeric powder and sea salt, simmer for 12-15 minutes, or until cooked.
Grate carrots, chop spring onion, tomatoes, cabbage and avocado. Toss veg into a bowl with turmeric quinoa, chickpeas and chopped cilantro, sprinkle generously with salt and pepper.
Prepare dressing: In a small bowl add 1/4 cup tahini, lime juice, chopped garlic, and pinch salt and pepper. Whisk to combine. Add splashes of water to thin, I used about 2 tablespoons.
Pour dressing over taco mix and toss to combine. Sprinkle with more sea salt and pepper, and cayenne flakes to taste. Scoop mixture into corn tortillas and serve with fresh lime.

The post Curried Quinoa and Vegetable Tacos With Garlic-Tahini Dressing appeared first on The Beet.

20-Minute Miso Vegetable Stir-Fry

Hannah Sunderani — Sun, 03 May 2020 19:49:33 +0000

20-minute miso veggie stir-fry anyone? This recipe is what I describe as healthy Asian comfort food. It takes less than 20 minutes to whip together, and only 10 ingredients. Made by frying mushroom, zucchini, and broccoli in a miso sauce. It’s a simple recipe that packs a BIG umami flavor. All-in-all it’s a healthy and hearty Asian inspired dish.

20-Minute Miso Vegetable Stir-Fry

Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 40 minutes

Serves 4 people

Ingredients

Miso sauce:

3 tbsp almond butter
3 tbsp tamari
2 tbsp white Shiro miso
1 tsp fresh ginger, grated
2/3 cups water

Stir-fry:

2 tsp coconut oil
10 cremini mushrooms
1 zucchini
1 broccoli, small
1/2 heaping cup cooked chickpeas, unsalted
Cooked brown rice or quinoa, to serve

Instructions

Whisk together almond butter, tamari, miso, freshly grated ginger, and water. Cover and leave to the side.
Chop mushrooms, zucchini, and broccoli florets into small bite-sized pieces.
In a deep skillet add coconut oil.
Add mushrooms first, cooking until slightly softened (approx. 5 minutes) then add zucchini and cook until softened (5-10 minutes).
Finally, add broccoli florets and cook until bright green and al-dente (approx. 5 minutes).
Pour miso sauce into the skillet along with chickpeas and bring to a low simmer.
Optional to add splashes more water to thin the sauce. Remove from heat and scoop stir-fry into bowls. Serve with brown rice or quinoa.

Notes:
Enjoy stir-fry with cooked brown rice, or quinoa.

Nutrition Notes: Information is a rough estimate for stir-fry only.

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Vegetable Tempeh Spring Rolls

Hannah Sunderani — Sun, 03 May 2020 19:04:21 +0000

These Vegetable Tempeh Spring Rolls are fresh and delicious! Made by marinating tempeh in a miso tamari and almond butter sauce, pan-frying, and then rolling into rice paper spring rolls with fresh green veg. I thought I’d share a little Spring inspiration with these healthy tempeh spring rolls!

When it comes to fresh and healthy meals, nothing fits the mold better than fresh spring rolls. I love to make these as the weather is warming and I’m craving lighter meals. They are really fun to pack on picnics with friends or to make as a fun date night with your loved one.

What makes this spring rolls different from others I’ve shared on the blog is they use tempeh! This is an ingredient I’ve started incorporating more often into my meals, as it’s a great source of protein. It took me a while to warm to making tempeh, I’m not going to lie. The first few times I tried it I wasn’t so convinced, and opted-in for tofu instead.

But, now I’ve learned how to cook and marinate tempeh properly it’s become a wonderful new ingredient that’s so versatile in plant-based dishes. It’s wholesome and hearty and a popular favorite in our household!

Vegetable Tempeh Spring Rolls

Prep Time: 40 minutes
Cook Time: 15 minutes
Marinate Time: 30 minutes
Total Time: 1 hour 25 minutes

Makes 10 spring rolls

Ingredients

For the tempeh

4 tbsp gluten-free tamari
2 tbsp almond butter
2 tbsp white miso
2 tsp fresh ginger grated
4 tbsp water
1 package tempeh

For the rice paper rolls

1 head Bibb lettuce
2 avocados small
1 cucumber
10 rice paper sheets medium-sized

Dipping sauce

4 tbsp almond butter
2 tsp miso
1 lemon juiced
water to thin (I used about 3 tbsp)

Instructions

In a bowl combine tamari, almond butter, miso, grated ginger, and water. Chop tempeh into thin strips and add to sauce. Ensure tempeh is well covered in marinade. Cover and place in the fridge for at least 30 minutes. (You can leave the tempeh to marinate overnight).
Add marinated tempeh and the sauce to a skillet, and bring to medium-high heat. Cook tempeh, rotating to ensure all sides are cooked evenly until tempeh is soft and spongy in texture (approx. 15 mins). Remove skillet from heat.
Chop bibb lettuce, thinly slice avocado and cut cucumber into matchsticks (also known as julienne). I like to use a mandoline to cut the cucumber into matchsticks, but you can also use a knife.
Fill a rimmed plate with warm water and dip sheet of rice paper into the water, ensuring all is submerged, for 3-5 seconds. Place wet rice paper sheet onto a flat surface and fill the bottom half with tempeh, bibb lettuce, avocado, and cucumber. Be sure not to overstuff, and leave about 1/2-1 inch of space on all sides for folding. Tuck in the sides of the rice paper and roll the rice paper away from your body to form a burrito shape. Continue this step until you’ve used all the rice sheets.
Make your dipping sauce by mixing almond butter, miso and lemon juice in a bowl. Add water as needed to thin, I used about 3 tbsp. Serve as dip for the rice paper rolls.

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Healthy Vegan Pizza Topped with Zucchini and Fresh Vegetables

Hannah Sunderani — Sun, 03 May 2020 14:25:32 +0000

Vegan pizza is delicious! But there are a few tricks that when you get these details right, you’ll forget all about the fact that it’s cheese-free. The first rule to having delicious vegan pizza is to focus on your crust! And that’s the secret to perfecting the perfect vegan pizza for your family’s Pizza Night. It’s the ultimate pizza, with perfect crust and toppings to make you go back for seconds and thirds. Now pass me another slice!

Why it’s healthier: You add zucchini which is rich in many nutrients and antioxidants and is especially high in vitamin A. Zucchini is also a great source of the antioxidants carotenoids such as lutein, zeaxanthin, and beta-carotene which benefit your eyes, skin, and heart,and may protect against certain cancers. Zucchini can also help lower blood sugar levels as a high fiber carb replacement. Other potential benefits are bone health, anticancer effects, a healthy prostate and thyroid function.

Healthier ingredients: Zucchinis are high in: Fiber, Vitamin A, C and K, and antioxidants carotenoids such as lutein, zeaxanthin, and beta-carotene.

Healthy Vegan Pizza Topped with Fresh Vegetables

Prep Time: 19 hours
Cook Time: 10 minutes
Total Time: 19 hours 10 minutes

Makes 3 pizzas

Ingredients

3 3/4 cups wholewheat flour 500g
3 3/4 cups all-purpose flour plus more for shaping the dough
3 cups of filtered water
4 teaspoons fine sea salt
1/2 teaspoon active dry yeast
1 can tomato sauce 400g
6 garlic cloves finely chopped
Salt and pepper
1 zucchini thinly sliced
10-12 white cap mushrooms thinly sliced
1 punnet cherry tomatoes 300g
1 small red onion thinly sliced
1/2 cup cooked chickpeas 1/2 can
More salt and pepper
Pinch pizza seasoning or red pepper flakes
Fresh basil leaves

Instructions

To prepare the dough: whisk whole wheat flour, all-purpose flour, salt, and yeast in a large mixing bowl. Gradually add 3 cups of water while stirring with a wooden spoon.
Stir until well incorporated. Knead dough gently with your hands to bring it together and form into a rough ball.
Transfer to a large clean bowl. Cover with plastic wrap and let the dough rise at room temperature in a draft-free area until its surface is covered with tiny bubbles, and the dough has doubled in size, approx. 18-24 hours.
Transfer dough to a floured work surface and gently shape it into a rough rectangle.
Divide into three equal portions and mold portions gently into a ball.
Dust dough balls with flour, and cover with plastic wrap until ready to use.
Preheat oven to 460F. Dust dough and pizza stone generously with flour.
Place dough on the pizza stone and work the dough into a round disk approx. 10-12 inches.
In a bowl add tomato sauce, garlic, salt, and pepper. Mix to combine. Then paint the sauce over the pizza dough leaving approx. 1 inch for the crust.
Decorate pizza with chopped zucchini, mushrooms, cherry tomatoes, and red onion.
Crack with salt and pepper and place in the oven to cook for approx. 10-12 minutes, or until the bottom of the crust is crisp and the top is blistered.
Remove from oven and sprinkle with chickpeas, more salt, and pepper, a pinch of pizza seasoning and fresh basil leaves.
Cut into 8 slices and serve. Continue Step 3-5 for the remaining two pizza dough balls.

Notes:
Note: Pizza dough can be made 3 days ahead. Slice dough into 3 separate dough balls and wrap each dough ball separately in plastic wrap to chill. Let rest at room temperature covered with plastic wrap for 2–3 hours before using.

Nutrition Info: Nutrition information is a rough estimate.

Calories 818 Total Fat 2.3 g Sat. Fat 0.1 g Sodium 3387 mg Total Carbs 172.1 g Fiber 17.3 g Sugars 17 g Protein 27.9 g

The post Healthy Vegan Pizza Topped with Zucchini and Fresh Vegetables appeared first on The Beet.

Quick and Easy Vegan Pho With Creamy Miso Broth

Hannah Sunderani — Sun, 03 May 2020 12:32:33 +0000

Perfect for hot weather, this savory broth has a cooling blend of miso, ginger, chili flakes, lime leaves, and soy sauce. The umami flavors are especially satisfying when temps rise. Add coconut milk if you prefer it creamy.

But it’s not just the broth that makes this bowl so wholesome. The chopped tofu, sweet potato noodles, and soba noodles give it extra body. Mix in wilted bok choy and pair it with spiced creamy miso broth and you have a perfect evening supper or mid-day soup.

The flavors perfectly combine for a healthy and light meal in summer. Its ingredients are bright and refreshing, making pho a light and healthy soup for lunch or dinner. What’s more, is the coconut cream in this broth. The coconut cream makes the broth extra lush and comforting. I love how it adds creaminess to the dish for a sensational flavor-rich bowl.

Quick and Easy Vegan Pho With Creamy Miso Broth

Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 40 minutes

Serves 4 people

Ingredients

2 tsp white miso paste
4 cups vegetable broth
1/2 tsp fresh ginger, grated
pinch chili flakes
2 kafir lime leaves
1 tbsp organic tamari
100 g organic tofu, extra firm
1 small sweet potato (optional)
135 g soba noodles
1 bok choy (or two baby bok choy)
100 ml of canned coconut milk
1/2 lime, juiced
2 green onion, diced (for topping)
peanuts, chopped(for topping)
fresh cilantro, chopped (for topping)

Instructions

In a small bowl add miso with a splash hot water.
Whisk to combine.
Then pour miso liquid into a large pot with vegetable broth, ginger, chili flakes, lime leaves, and soy sauce. Simmer for 5 minutes.
Chop tofu into small bite-sized cubes, and spiralize sweet potato into noodles.
Add tofu and sweet potato noodles to the pot and simmer for 1-2 minutes. Then add soba noodles and cook for 5 minutes, or as directed on package.
Chop bok choy and add to soup. Finally, pour in coconut milk and lime juice, stir to combine.

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The post Quick and Easy Vegan Pho With Creamy Miso Broth appeared first on The Beet.