This recipe is perfect if you have some veggies in your fridge you’re trying to get rid of. Whether it’s mushrooms, celery, or bell peppers, just toss it in your chili and you’re good to go. You can even toss in some crumbled tempeh or vegan “beef” crumbles to get more of a meatier chili. Think of this recipe as a basic chili recipe that you can customize into whatever you want.

Prep Time: 15 Min
Cook Time: 1 Hour, 20 Min
Total Time: 1 Hour, 35 Min

Nutrition Notes:
Calories 599, Total Fat 5.4 g, Sat. Fat 0.8 g, Sodium 292 mg, Total Carbs 106.6 g, Fiber 29 g, Sugar 16.7 g, Protein 36 g

The post Easy One-Pot Vegan Chili Everyone Will Love appeared first on The Beet.

Let’s talk about the recipe: A high-speed food processor is my kitchen tool of choice, but you can also use a high-speed blender. If you don’t have a high-speed blender, a regular one will be just fine, it will just take a tad bit longer. You’ll be blending some soaked dates, hardly anything intense on a blender or food processor. If you want your truffles to be the best they can be, get some good quality dark chocolate. Just make sure it’s vegan, of course. I use a 70% Belgium Dark Chocolate bar that happens to be vegan, but as long as it ‘s a dairy-free dark chocolate that tastes good, your truffles will also taste good! And that’s all I have to say for this recipe, so let’s get started making some Peppermint Chocolate Truffles!

Ingredients:

Truffles

• 1 Cup Dates, pitted and soaked in hot water for 30 minutes
• 1 ½ Cup Dark Chocolate, roughly chopped 
• ¼ – ½ Tsp Peppermint extract, depending how strong you want the peppermint to be

Toppings

• Candy Canes, crushed 
• Cocoa Powder

Directions:

1. Drain your dates and transfer to a food processor. Blend until you get a date paste. Scrape the sides as needed. 
2. Melt your dark chocolate either over a double boiler or in the microwave for 30-second intervals. Once melted, turn your food processor on to a low speed and slowly drizzle your melted chocolate in. Once it’s all in, add your peppermint extract turn your food processor on to high until well combined. 
3. Transfer your mixture to a loaf pan or baking dish and evenly spread it out. Place in the fridge for 30 – 60 minutes. 
4. Remove your truffle mixture and scoop out about 1 ½ Tbsp of your truffle mixture and roll it into balls until your mixture is done. 
5. Top it off with either crushed candy canes or roll it in some cocoa powder.
6. Enjoy as-is or send it to someone special! 

The post What We’re Cooking this Weekend: Peppermint Chocolate Truffles appeared first on The Beet.

Tofu contains important antioxidants and acts as an anti-inflammatory to benefit overall health by helping to prevent diseases and boost immunity. It’s also a good source of ‘complete’ protein with 20 grams of protein per cup, in addition to fiber, iron, magnesium, potassium, and manganese. If you’re eating plant-based and are looking for a way to increase your protein intake, or simply want a healthier-for-you protein option, take a look at these 10 different recipes, and choose the one that suits your taste buds!

1. Spicy Maple Mustard Tofu With Vegetables,

Turn up the heat with this Spicy Maple Mustard Tofu, an easy-to-make dish with a sweet and tangy flavor, loaded with vegetables to fuel your body. Serve it over a bed of brown rice and garnish it with fresh herbs, chili peppers, and toasted cashews.

Recipe: Spicy Maple Mustard Tofu With Vegetables

2. Vegan Baked Tofu Teriyaki

Making a delicious teriyaki sauce has never been easier – this one takes just five minutes. Mixed in with some crispy baked tofu, rice, and veggies on the side and you’ve got yourself a flavorful, high protein meal so good you’ll be getting for up seconds.

Recipe: Vegan Baked Tofu Teriyaki

3. Vegan Kung Pao Tofu

If you’re craving a dish packed with veggies with a bit of a kick then we’ve got you covered with this Vegan Kung Pao Tofu. This is an easy recipe to make whether you want to make dinner for the whole family or meal prep dinner for the next few days.

Recipe: Vegan Kung Pao Tofu

4. Crispy Baked Tofu

These tofu slices are crispy on the outside and soft on the inside. This is a very easy recipe to make, is delicious on its own, and even better when paired with your favorite dipping sauce.

Recipe: Crispy Baked Tofu

5. Sweet & Sticky Crispy Tofu “Chicken”

Here’s an insider trick: By freezing and thawing your tofu (not once but twice), you end up with a meat-like texture, perfect for making this Sweet & Sticky Tofu  Crispy “Chicken.”

Recipe: Sweet & Sticky Crispy Tofu “Chicken”

6. Easy Vegan Tofu Curry

Love curry? Make it with tofu with this easy vegan recipe that requires two easy parts: Baking tofu and mixing spices together for the perfect curry sauce.

Recipe: Easy Vegan Tofu Curry 

7. Dairy-Free Loaded Tofu Scramble Quesadilla

Need a new breakfast option? Make this tofu scramble quesadilla to switch things up. If it’s your first time eating tofu as an egg substitute, no worries, you won’t be able to tell the difference!

Recipe: Dairy-Free Loaded Tofu Scramble Quesadilla

8. Japanese Vegan Tofu Katsu Dinner

If you love Japanese cuisine, you’ll be happy to know that there are so many Japanese dishes like ramen, tempura udon, takoyaki, and sushi that can easily be made plant-based. One particular fan-favorite Japanese meal is a tonkatsu dinner, which is not vegan, but here we show you how delicious and easy making a totally vegan Tofu Katsu dinner can be.

Recipe: Japanese Vegan Tofu Katsu Dinner

9. Crispy Tofu Satay Bowl

Do you ever get those days where you don’t feel like putting much effort into making dinner? Here’s the perfect meal that will satisfy your palette even on the laziest of days. Make this crispy tofu satay bowl in less than 20 minutes.

Recipe: Crispy Tofu Satay Bowl

10. Black Pepper Tofu

This Black Pepper Tofu can be whipped up in 30 minutes making it the perfect last-minute meal that’s packed with protein. Because this recipe is so simple to make, it’s easy to cook in large batches, making it a great recipe to meal prep for the week. Serve it with rice and a side of your favorite veggies to complete this nutrient-dense dish.

Recipe: Black Pepper Tofu

For more great dairy-free recipes, check out The Beet’s recipe library of more than 1,000 vegan or plant-based recipes.

The post 10 Easy, Delicious Tofu Recipes, From Scrambles to Teriyaki “Chicken” appeared first on The Beet.

Turning back the clocks at the end of Daylight saving time can feel like a drag even with that hour of sleep. It’s the beginning of a long dark winter when evening walks or runs after work means going out in the dark. By the time we get off work, it’s pitch black out, and the last thing you want to do is get outside and be active. So now it’s even more important to eat healthy foods full of vital nutrients and focus on getting more vitamin D in your diet.

Until December 22nd, the Winter Equinox, we will continue to lose sunlight every day, at which point the days get longer again until Springtime. This is why it’s even more important to get your vitamin D from food sources since there’s less and less sunshine in the coming months. We have you covered with these easy vegan recipes all containing vitamin D.

Read More: How to Get Vitamin D on a Plant-Based Diet

How Much Vitamin D Should You Have?

As for how much vitamin D you need, the Mayo Clinic recommends that babies up to 12 months get 400 international units (IU) of vitamin D and people ages, 1 to 70 get at least 600 IU daily, and after age 70 you should up that to 800 IU. People were taking large multiples of that amount for better immunity during the pandemic, but that much is not recommended and too much can be toxic.

Sunshine is a great source of vitamin D since your body converts UV exposure to a precursor to D vitamin and then to actual vitamin D. It’s recommended that light-skinned people get at least 10–30 minutes of midday sunlight, several times per week to maintain healthy levels of vitamin Dl while darker-skinned people should aim for longer. Darker skin pigment contains more melanin, which protects the skin from absorbing UV rays, which can result in less vitamin D getting converted in the body from sunshine alone.

Midday sun is the most effective for helping your body convert sunshine into vitamin D, but higher regions (Norway and England) get weaker rays in winter, so if you live in the northern regions of the Northern Hemisphere, it’s even harder to get vitamin D naturally without a supplement.

In colder months, you can still ensure getting healthy amounts of vitamin D by eating certain vegan foods like fortified tofu, fortified cereals, fortified plant-based milks, and certain types of mushrooms.

Place Mushrooms in Sunlight to Get Your Vitamin D

As for which mushrooms have the most vitamin D, the answer is those grown in the wild like chanterelles and morels, and some farmed ones that catch the UV light instead of hiding out in the shade. Two rich sources of vitamin D are shiitake and maitake mushrooms. Growing in UV light boosts their vitamin D content, as does drying them in UV light, which helps to preserve the vitamin D for longer.

In an experiment, mushrooms that were grown indoors, in the sunlight, and dried, had the most vitamin D. shiitake mushrooms, exposed to sunlight with the gills up. Shitake mushrooms not only produce vitamin D₂ but also produce vitamin D₃ and vitamin D_4.

According to studies, “vitamin D enhanced mushrooms are the only non-animal food product with substantial amounts of bioavailable vitamin D and, as such, have the potential to be a primary source of dietary vitamin D for vegans and vegetarians.”

It’s much easier for non-vegans to find readily-available sources of vitamin D since it’s found in fish and beef. To help you find the right food choices containing this important vitamin, we compiled 10 vegan recipes that call for tofu, dairy-free milk, and of course, mushrooms!

Vitamin D is a fat-soluble vitamin that helps us absorb two crucial minerals that promote bone health, calcium and phosphorus. Vitamin D has also been shown to help reduce your risk of cancer and inflammation and help boost overall health and well-being.

1. Sweet & Sticky Crispy Tofu “Chicken”

Tofu has a bad reputation for being bland, but there are so many ways to cook flavorful and satisfying tofu. One trick: By freezing and thawing your tofu (not once but twice), you end up with a meat-like texture, perfect for making this Sweet & Sticky Tofu  Crispy “Chicken.”

Recipe: Sweet & Sticky Crispy Tofu “Chicken”

2. Dairy-Free Loaded Tofu Scramble Quesadilla

If you’re a vegan who prefers breakfasts that are on the savory side, you’ve likely had your share of tofu scrambles. Although tofu scrambles are both delicious and nutritious, they can get a bit boring after a while. If you’re getting tired of the same old tofu scrambles, then this vegan Tofu Scramble Quesadilla is the perfect way to mix things up.

Recipe: Dairy-Free Loaded Tofu Scramble Quesadilla

3. Easy Vegan Tofu Curry

This simple curry calls for a fragrant blend of spices and seasonings. There are two phases to making this dish: The first, cooking the tofu and the second, making the curry. The good thing about this recipe is you’ll be baking your tofu, which means you can cook your curry stovetop while your tofu is in the oven!

Recipe: Easy Vegan Tofu Curry

4. Black Pepper Tofu With Rice and Broccolini

This Black Pepper Tofu can be whipped up in 30 minutes making it the perfect last-minute meal that’s packed with protein. Because this recipe is so simple to make, it’s easy to cook in large batches, making it a great recipe to meal prep for the week. Serve it with rice and a side of your favorite veggies to complete this nutrient-dense dish.

Recipe: Black Pepper Tofu With Rice and Broccolini

5. Spicy Maple Mustard Tofu With Vegetables

As the temperature falls, we’re bringing the heat to the kitchen with this Spicy Maple Mustard Tofu: A sweet, spicy, tangy dish loaded with veggies to fuel your body.

The best part of this recipe is that it’s easy to swap out the veggies for your own favorite vegetables or whatever leftover add-ins you have in the fridge that you need to cook up.

Recipe: Spicy Maple Mustard Tofu With Vegetables

6. Mushroom & Broccolini with Noodles

If you’re searching for a lunch or dinner recipe you can make on repeat, this Mushroom and Broccolini with Noodles will become a go-to dish. It’s a recipe with simple ingredients that you can find at your local grocery store, and you probably already have most of them in your pantry or fridge. Better yet, it calls for rice noodles, making it a great option for gluten-free eaters.

Recipe: Mushroom & Broccolini with Noodles

7.  Japanese Vegan Tofu Katsu Dinner

If you love Japanese cuisine, you’ll be happy to know that there are so many Japanese dishes like ramen, tempura udon, takoyaki, and sushi that can easily be made plant-based. One particular fan-favorite Japanese meal is a tonkatsu dinner, which is not traditionally vegan, so were showing you how delicious and easy a totally vegan Tofu Katsu dinner can be.

 Recipe: Japanese Vegan Tofu Katsu Dinner

8. Vegan Mushroom Stroganoff

If there’s ever a recipe you want to double up on, it’s this one. This mushroom stroganoff tastes so good that the four servings this recipe makes might not be enough. This recipe is also made in one pot, so it will save you extra dishes and stress.

Recipe: Vegan Mushroom Stroganoff

9. One-Pot Pasta With Spinach & Mushrooms

Make your life a little easier this weekend with Spinach and Mushroom One-Pot Pasta, which is easy, delicious, and filled with healthy ingredients. Pasta can actually provide a decent amount of protein depending on what kind you choose (look for whole-grain, brown rice, or black bean varieties). Everything is going to be cooked in one pot. For an extra creamy texture, substitute the water with non-dairy milk, and feel free to add whatever ingredients you have on hand!

Recipe: One-Pot Pasta With Spinach & Mushrooms

10. Vegan Scallops Over Mushroom Risotto

No dinner says “romance” quite like this Scallops over Mushroom Risotto recipe. Don’t worry it’s not really scalloped, it’s made out of King Oyster Mushrooms, a versatile ingredient that can be used to substitute many meaty ingredients. In this case, we are using it both for the scallops and the risotto.

Recipe: Vegan Scallops Over Mushroom Risotto

For more great plant-based dishes, check out The Beet’s recipe library. 

For more lists of recipes, check out:

• 7 simple plant-based recipe ideas for under $1 a serving
• 7 popular plant-based soup recipes
• 7 easy plant-based breakfast recipe ideas 
• 8 heart-healthy plant-based recipes to lower your lifetime risk
• 7 one-pot vegan recipes
• 10 vegan soups and salads recipe
• 10 vegan lentil recipes to make for a healthy lunch or dinner

The post 10 Vegan Recipes High in Vitamin D Just in Time for the End of Daylight Savings appeared first on The Beet.

Vegan Caramel Chocolate Candy Bars

Makes 10 bars

Ingredients

Cookie Base

• 3/4 Cup Almond Flour
• 1/4 Cup Coconut Flour
• 1/4 Cup Coconut Oil, melted
• 4 Tbsp Maple Syrup

Caramel Filling

• 1 Cup Pitted Dates, soaked
• 2-3 Tbsp Water
• 1/4 Cup Cashew Butter
• 1 Tsp Salt
• 2 Tbsp Coconut Oil

Chocolate Coating

• 1 1/2 Cup Vegan Dark Chocolate, chopped

Instructions

1. Preheat your oven to 350F and line a loaf pan with parchment paper.
2. To make the cookie base, mix your almond flour and coconut flour in a bowl. Add the melted coconut oil and maple syrup and mix with a rubber spatula until combined. You’ll end up with a wet crumbly mixture.
3. Transfer mixture into your loaf pan and press it down evenly. Bake in the oven for 13-15 minutes. Remove from oven and let it cool.
4. While the cookie base is cooling down, soak your dates in warm water for 10 minutes.
5. Add the dates and the rest of the caramel ingredients to a blender, using 2-3 Tbsp of the water used to soak the dates. Blend until combined and completely smooth. Scraping down the sides with a rubber spatulate as needed.
6. Evenly spread your caramel mixture over the cookie base and transfer to the freezer for 4 hours until the caramel has set for a bit. Preferably freeze overnight.
7. Remove from the loaf pan and cut into 10 thin bars. Transfer back into the freezer for 10 minutes.
8. Melt your vegan dark chocolate in a bowl over a double boiler or melt in the microwave in 30-second increments.
9. Coat your candy bars in the melted chocolate and place it back on parchment paper. Once all your candy bars are coated, transfer in the fridge until the chocolate is set. Once it’s set, help yourself to a bar or two and enjoy!

Nutritional Notes per serving: (1/10 of recipe)

415 calories, 6g protein, 40g carbs, 7g fiber, 28g fat

The post Healthy Vegan Caramel Chocolate Candy Bars appeared first on The Beet.

Pumpkin is a good source of fiber and is high in vitamin A, vitamin C, and potassium. Kale is a nutrient-dense leafy green loaded with powerful antioxidants and is one of the best sources of vitamin K. These autumn veggies make this easy fall dish jam-packed with nutritional goodness.

Pumpkin & Crispy Kale Pasta

Prep Time: 10 Min

Cook Time: 40 Min

Total Time: 50 Min

Servings: 4-6 People

Ingredients

• 8 oz Pumpkin, peeled and cut into ½ inch cubes
• 1 Tbsp Extra Virgin Olive Oil
• ½ Tsp Black Pepper
• 1 Tsp Salt
• 1 Tsp Garlic Powder
• 1 Tsp Smoked Paprika
• 1 Tsp Dried Basil
• 1 Tsp Dried Oregano
• 1 Bunch Kale, destemmed and roughly chopped
• 500g Whole Grain Pasta
• ½ Cup Vegan Parmesan, shredded (optional)

Instructions

1. Preheat your oven to 425F and line a baking tray with parchment paper. In a large bowl, add your cubed pumpkins, olive oil, black pepper, salt, garlic powder, smoked paprika, dried basil, and oregano. Give it a mix until pumpkin cubes are fully coated.
2. Transfer the pumpkin onto your baking tray and spread it out evenly. Bake in the oven for 30 minutes.
3. Remove your pumpkin from the oven and add your kale to the tray with the pumpkin. Carefully stir it around so that the kale and catch some of the residual oil and seasoning. Bake in the oven for an additional 10 minutes.
4. While your kale and pumpkin are in the oven, cook your pasta as directed on the package. Once your pasta is finished cooking, drain your pasta and transfer it back to the pot.
5. Add your pumpkin and kale to the pasta and give it a quick stir. If you are using vegan parmesan, you can add it in at this point as well.  Mix it until evenly combined. Serve right away. Garnish with some red pepper flakes and a touch of vegan parmesan. Enjoy!

The post Pumpkin and Crispy Kale Pasta with Vegan Parmesan appeared first on The Beet.

This soup is loaded with flavor and nutrients – the butternut squash is high in potassium and fiber which can help regulate blood pressure. Zucchini is packed with many vitamins, minerals, and antioxidants, it’s also low in calories but high in fiber which helps you stay fuller longer. Carrots are high in potassium and vitamin K which are important for bone health. Add some beans and this soup becomes a powerhouse soup!

Fall Harvest Soup

Prep Time: 10 Min

Cook Time: 30 Min

Total Time: 40 Min

Servings: 6-8 People

Ingredients:

• 1 Tbsp Olive Oil 
• 1 Yellow Onion, diced 
• 3 Cloves Garlic, minced 
• 1 Medium Zucchini, cut into chunks
• 2 Carrots, cut into chunks
• 2 Stalks Celery, cut into chunks
• 450g Butternut Squash, cut into chunks
• 2 Tsp Dried Basil 
• 2 Tsp Dried Parsley
• 2 Tsp Dried Oregano
• 1 Tsp Dried Thyme
• ½ Tsp Cumin
• 1 Tsp Salt
• 1 Tsp Pepper
• 4 Cups Veggie Broth
• 28 Oz Diced Tomatoes, canned
• 19 Oz Navy Beans, canned

Instructions:

1. In a large pot, heat up your oil over medium heat. Once hot, add your onions and garlic and saute for 3-5 minutes or until onions become translucent and soften. 
2. Add your zucchini, carrots, celery, and butternut squash. Saute for an additional 5 minutes then add in your basil, parsley, oregano, thyme, cumin, salt, and pepper. Stir it around for 1 minute.
3. Stir in your veggie broth and diced tomatoes. Bring to a simmer then simmer for 20 minutes or until butternut squash has become fork tender. Stir in your navy beans until evenly combined. 
4. Taste for any adjustments in seasoning and serve right away. Serve with a toasted slice of your favorite bread and enjoy! 

The post Easy Recipe: Seasonal Vegetable Soup Ready in Under 10 Minutes appeared first on The Beet.

This salad is packed with fiber from all the veggies and is high in protein thanks to the quinoa. If you want to up the protein content, feel free to toss in a cup of chickpeas or some tofu. This recipe will keep you full, satisfied, and energized with all the highly nutritious ingredients.

Autumn Pear Salad with Maple Mustard Vinaigrette

Prep Time: 15 Min

Cook Time: 30Min

Total Time: 45 Min

Servings: 4 People

Ingredients:

• ½ Cup Quinoa, uncooked
• 1 Tbsp Avocado Oil 
• ½ Tsp Cayenne Pepper 
• ½ Tsp Garlic Powder
• ½ Tsp Pepper 
• 1 Large Sweet Potato, cubed
• 3 Cups Arugula
• 4 Cups Kale, de-stemmed
• 1 Medium Pear, sliced or chopped
• ¼ Cup Pumpkin Seeds
• ¼ Cup Walnuts 
• Dried Cranberries for garnish, optional

Maple Mustard Vinaigrette

• 1 Tbsp Maple Syrup
• 1 Tbsp Dijon Mustard
• 2 Tbsp Apple Cider Vinegar
• 3 Tbsp Extra Virgin Olive Oil
• Salt and Pepper to taste

Instructions

1. Preheat your oven to 425F and line a baking tray with parchment paper. In a large bowl, add your cubed sweet potatoes along with your avocado oil, cayenne pepper, garlic powder, and pepper. Toss your sweet potatoes until evenly coated. 
2. Transfer your sweet potatoes to the baking tray and bake in the oven for 25 minutes or until fork-tender. 
3. While sweet potatoes are roasting, cook your quinoa as instructed on the package. 
4. Get your dressing ready by combining all ingredients into a small blender, blend until combined and smooth. 
5. In a large bowl, add your kale and massage it until it softens. Add your arugula, pear, pumpkin seeds, walnuts, cooked quinoa, and a drizzle of your dressing. Toss your salad until evenly coated and mixed.
6. Serve by adding more dressing if needed and garnish with some dried cranberries and enjoy! 

Nutritionals 

Calories 385 | Total Fat 21.3g | Saturated Fat 2.8g | Sodium 98mg | Total Carbohydrate 42.5g | Dietary Fiber 6.6g | Total Sugar 10g | Protein 10.8g | Calcium 145mg | Iron 6mg | Potassium 912mg |

The post Pear Salad with Maple Mustard Vinaigrette appeared first on The Beet.

What I really like about this recipe is everything is done in the same pot, so it’s easy to cook and easy to clean up. The protein in this recipe calls for chickpeas, but you can use whatever you like: Crumbled tofu or crumbled tempeh would also work great, but if you want to get more of that lasagna feel, you can always sub in plant-based ground “beef”. Either way, this recipe will turn out great!

https://youtu.be/7_CWFpX0DyA
Prep Time: 10 Min
Cook Time: 20 Min
Total Time: 30 Min
Servings: 4-6 People

The post What We’re Cooking This Weekend: Vegan Lasagna Soup appeared first on The Beet.

What makes Swedish meatballs so delicious is the gravy that accompanies the dish. Thankfully, this gravy has only a few ingredients and is super easy to make. The vegan meatballs themselves are made with chickpeas with sauteed onions, garlic, and mushrooms pack it with some flavor. If you aren’t a fan of chickpeas you can always substitute with lentils, black beans, or whatever legume you like.

Prep Time: 20 Min

Cook Time: 40 Min

Total Time:  1 Hour

The post What We’re Cooking This Weekend: Vegan Swedish Meatballs appeared first on The Beet.