MAKE IT A PASTA SALAD
Omit the avocado and add some cooked pasta and extra dressing to turn it into a high-protein Tex-Mex pasta salad!
Spicy Southwestern Two-Bean Salad
Black Bean and Barley Taco Salad
Spiced Couscous Salad with Bell Pepper and Zucchini
Tofu and Portobello Enchiladas
Southwest Sweet Potato Enchiladas
Caramelized Onion and Mushroom Cheeseless Quesadillas
This cold bean salad with Tex-Mex flavors is even better the next day—if it lasts that long!
1 (15-ounce) can black beans, drained and rinsed
1 (15-ounce) can kidney beans, drained and rinsed
1 red or yellow bell pepper, chopped
1 large tomato, diced
2⁄3 cup corn (fresh, canned, or frozen)
1 red onion, diced
1⁄3 cup olive oil
1⁄4 cup lime juice
1⁄2 teaspoon chili powder
1⁄2 teaspoon garlic powder
1⁄4 teaspoon cayenne pepper
1⁄2 teaspoon salt
1⁄4 cup chopped fresh cilantro
1 avocado, diced
1. In a large bowl, combine the black beans, kidney beans, bell pepper, tomato, corn, and onion.
2. In a separate small bowl, whisk together the olive oil, lime juice, chili powder, garlic powder, cayenne, and salt.
3. Pour dressing over bean mixture, tossing to coat. Stir in fresh cilantro.
4. Chill for at least 1 hour before serving to allow flavors to mingle.
5. Add avocado and gently toss again just before serving.
MAKE IT A PASTA SALADOmit the avocado and add some cooked pasta and extra dressing to turn it into a high-protein Tex-Mex pasta salad!
This recipe is a sweet-and-spicy take on traditional Thai and Indonesian peanut and satay sauce. Add a bit less liquid to use this salad dressing as a dip for veggies.
1⁄4 cup peanut butter at room temperature
1⁄4 cup orange juice
2 tablespoons soy sauce
2 tablespoons rice vinegar
2 tablespoons water
1⁄2 teaspoon garlic powder
1⁄2 teaspoon sugar
1 teaspoon red pepper flakes
Whisk together all ingredients until smooth and creamy, adding more or less liquid to achieve desired consistency.
In this recipe, cooling cucumbers and cold, creamy yogurt are coupled with a dash of cayenne pepper for a salad that keeps you guessing.
4 cucumbers, diced
2 tomatoes, chopped
1⁄2 red onion, diced small
1 cup soy yogurt, plain or lemon flavored
1 tablespoon lemon juice
2 tablespoons chopped fresh cilantro
Salt and pepper, to taste
1⁄4 teaspoon cayenne pepper
1. Toss together all ingredients, stirring well to combine.
2. Chill for at least 2 hours before serving to allow flavors to marinate. Toss again just before serving.
If you’re bored by the usual salads but still want something light and green, try this taco salad. The taste and texture is best with iceberg lettuce, but if you want something more nutritious, use a blend of half iceberg and half romaine. Top with a handful of shredded vegan cheese if you’d like.
2 heads iceberg lettuce, chopped
1⁄2 cup sliced black olives
1⁄2 cup corn
1 jalapeño pepper, seeded and sliced, or 2 tablespoons canned green chilies
1 can refried black beans
2 tablespoons taco sauce or 1 teaspoon hot sauce
1⁄4 cup salsa
1⁄4 cup vegan mayonnaise
10–12 tortilla chips, crumbled
1 avocado, diced (optional)
1. Combine the lettuce, olives, corn, and jalapeño pepper or green chilies in a large bowl.
2. Warm the beans slightly on the stove or in the microwave, just until softened. Combine beans with taco sauce or hot sauce, salsa, and mayonnaise, breaking up the beans and mixing to form a thick sauce.
3. Combine bean mixture with lettuce, stirring to combine as much as possible. Add tortilla chips and avocado if desired, and stir gently to combine. Add 1–2 dashes of extra hot sauce, to taste.
BAKED TORTILLA CHIPSWhy not make your own tortilla chips! Slice whole-wheat tortillas into strips or triangles, and arrange in a single layer on a baking sheet. Drizzle with olive oil for a crispier chip, and season with a bit of salt and garlic powder if you want, or just bake them plain. It’ll take about 5–6 minutes on each side in a 300°F oven.
This Japanese cucumber salad is cool and refreshing, but with a bit of spice. Enjoy it as a healthy afternoon snack, or as a fresh accompaniment to takeout.
2 cucumbers, thinly sliced
3⁄4 teaspoon salt
1⁄4 cup rice wine vinegar
1 teaspoon sugar or 1 tablespoon agave nectar
1 teaspoon sesame oil
1⁄4 teaspoon red pepper flakes
1⁄2 onion, thinly sliced
1. In a large, shallow container or baking sheet, spread the cucumbers in single layer and sprinkle with salt. Allow to sit at least 10 minutes.
2. Drain any excess water from the cucumbers.
3. Whisk together the rice wine vinegar, sugar or agave nectar, oil, and red pepper flakes.
4. Pour dressing over the cucumbers, add onions, and toss gently.
5. Allow to sit at least 10 minutes before serving to allow flavors to mingle.
A mayonnaise-free potato salad with exotic flavors, this spicy dish is delicious either hot or cold.
1 small yellow onion, diced
2 tablespoons olive oil
11⁄2 teaspoons cumin
4 large cooked potatoes, chopped
3 tablespoons lemon juice
2 teaspoons Dijon mustard
1 scallion, chopped
1⁄4 teaspoon cayenne pepper
2 tablespoons chopped fresh cilantro (optional)
1. Heat onion in olive oil just until soft. Add cumin and potatoes, and cook for just 1 minute, stirring well to combine. Remove from heat.
2. Whisk together the lemon juice and Dijon mustard and pour over potatoes, tossing gently to coat. Add scallion, cayenne pepper, and cilantro if desired, and combine well.
3. Chill before serving.
THE FAMILY RECIPETraditional American potato salads are easy to veganize, so if you have a family favorite, take a look at the ingredients. Substitute vegan mayonnaise or sour cream for regular, omit the eggs, and use mock meats in place of the bacon bits or other meats.
Adding barley to a taco salad gives a bit of a whole-grain and fiber boost to this low-fat, spicy recipe.
1 (15-ounce) can black beans, drained
1⁄2 teaspoon cumin
1⁄2 teaspoon oregano
2 tablespoons lime juice
1 teaspoon hot sauce
1 cup cooked barley
1 head iceberg lettuce, shredded
3⁄4 cup salsa
Handful tortilla chips, crumbled
2 tablespoons vegan Italian dressing (optional)
1. Mash together the beans, cumin, oregano, lime juice, and hot sauce until beans are mostly mashed, then combine with barley.
2. Layer lettuce with beans and barley and top with salsa and tortilla chips. Drizzle with Italian dressing if desired.
This salad can act as a full meal for lunch or dinner, or a side salad, depending on how hungry you are!
2 cups Vegetable Broth (see Chapter 4)
2 cups couscous
1 teaspoon cumin
1⁄2 teaspoon turmeric
1⁄2 teaspoon paprika
1⁄4 teaspoon cayenne pepper
1 tablespoon lemon juice
2 zucchinis, sliced
1 red bell pepper, chopped
1 yellow bell pepper, chopped
3 cloves garlic, minced
2 tablespoons olive oil
2 tablespoons chopped fresh parsley
Salt and pepper, to taste
1. Combine Vegetable Broth and couscous and bring to a boil. Add cumin, turmeric, paprika, and cayenne pepper, and stir to combine.
2. Turn off heat, cover, and allow to sit for at least 15 minutes until couscous is soft and liquid is absorbed. Fluff couscous with a fork and add lemon juice.
3. Sauté zucchinis, bell peppers, and garlic in olive oil just until soft; combine with couscous.
4. Add parsley, taste, and season lightly with salt and pepper.
Whip up a batch of this Eggplant Baba Ghanoush and some Roasted Red Pepper Hummus (see recipe in this chapter) and make a spicy Mediterranean appetizer spread. Don’t forget some vegan pita bread to dip into your dish.
2 medium eggplants
3 tablespoons olive oil, divided
2 tablespoons lemon juice
1⁄4 cup tahini
3 cloves garlic
1⁄2 teaspoon cumin
1⁄2 teaspoon chili powder
1⁄4 teaspoon salt
1 tablespoon chopped fresh parsley
1. Preheat oven to 400°F. Slice eggplants in half lengthwise and prick several times with a fork.
2. Place on a baking sheet and drizzle with 1 tablespoon olive oil. Bake for 30 minutes, or until soft. Allow to cool slightly.
3. Remove inner flesh and place in a bowl.
4. Using a large fork or potato masher, mash eggplant together with remaining ingredients until almost smooth.
5. Adjust seasonings, to taste.
Most bottled buffalo wing sauces contain butter, so be sure to read the label or make your own by following the steps below.
1⁄3 cup vegan margarine
1⁄3 cup hot sauce
1 tablespoon vinegar
1 teaspoon garlic powder
2 (7-ounce) packages Gardein Chick’n Strips
1. Place the vegan margarine in a small bowl and microwave for 30 seconds, or until melted.
2. Add the hot sauce, vinegar, and garlic powder and stir well.
3. In a 4-quart slow cooker, add the prepared hot sauce mixture and Chick’n Strips and cook on low heat for 1 hour.
SERVING STRIPSFaux buffalo chicken strips can be added to sandwiches or salads, but if you’d like to serve them as an appetizer or snack, place in a small basket lined with parchment paper and add sides of celery sticks, carrot sticks, and vegan ranch dressing.
Use this garlic in place of fresh garlic in recipes where you want a little spice, or enjoy it smashed and spread on toasted bread.
2–3 cups olive oil
5 heads garlic, cloves peeled
3 dried red chilies
1. Add all ingredients to a 4-quart slow cooker. Make sure there is enough oil to cover all the garlic cloves. Place the cover on the slow cooker and cook on low heat for 4 hours, or until the garlic is tender.
2. Remove the garlic with a slotted spoon and place in canning jars. Pour the oil over the garlic and seal the top.
PRESERVING GARLICGarlic confit is a great and easy way to preserve garlic when it is in season and at its peak. Garlic prepared using this method can be jarred and stored for up to 3 months.
You’ll rarely meet a vegan who doesn’t love hummus in one form or another. As a veggie dip or sandwich spread, this spicy hummus is always a favorite. Up the cayenne pepper in this recipe if that’s your thing, and don’t be ashamed to lick the spoon.
1 (15-ounce) can chickpeas, drained
1⁄3 cup tahini
2⁄3 cup chopped roasted red peppers
3 tablespoons lemon juice
2 tablespoons olive oil
2 cloves garlic
1⁄2 teaspoon cumin
1⁄3 teaspoon salt
1⁄4 teaspoon cayenne pepper
Process all ingredients together in a blender or food processor until smooth, scraping the sides down as needed.
DO-IT-YOURSELF ROASTED RED PEPPERSSure, you can buy them in a jar, but it’s easy to roast your own. Here’s how: Fire up your oven to 450°F (or use the broiler setting) and drizzle a few whole peppers with olive oil. Bake for 30 minutes, turning over once. Direct heat will also work if you have a gas stove. Hold the peppers with tongs over the flame until lightly charred. Let your peppers cool, then remove the skin before making hummus.
If you don’t have a Mexican beer on hand when making this spicy dip, a domestic beer will work just fine.
2 tablespoons olive oil
1⁄2 onion, diced
3 cloves garlic, minced
1⁄2 pound dry pinto beans
3 cups water + additional water for processing
1 (12-ounce) Mexican beer
1 fresh jalapeño, minced
Juice of 2 limes
1⁄4 teaspoon salt
1⁄8 teaspoon black pepper
1. Add the olive oil to the slow cooker and sauté the onion and garlic on high heat for 3–4 minutes.
2. Add the dry pinto beans, 3 cups of water, and beer to the slow cooker, cover, and cook on high heat for 4–5 hours, or until the beans are tender. Drain the pinto beans.
3. In a food processor, purée the pinto beans, minced jalapeño, lime juice, salt, and pepper, adding enough water to create a smooth consistency. Serve hot or at room temperature.
Peanut butter in cheese sauce? Absolutely! Just a touch of peanut butter gives a creamy and nutty layer of flavor in this spicy sauce, and helps it to thicken nicely. Use this sauce to dress plain steamed veggies or make homemade nachos.
3 tablespoons vegan margarine
1 cup unsweetened soymilk
3⁄4 teaspoon garlic powder
1⁄2 teaspoon onion powder
1⁄2 teaspoon salt
1 tablespoon peanut butter
1⁄4 cup flour
1⁄4 cup nutritional yeast
3⁄4 cup salsa
2 tablespoons chopped canned jalapeño peppers
1. Heat margarine and soymilk together in a pan over low heat. Add garlic powder, onion powder, and salt, stirring to combine. Add peanut butter and stir until melted.
2. Whisk in flour, 1 tablespoon at a time, until smooth. Heat until thickened, about 5–6 minutes.
3. Stir in nutritional yeast, salsa, and jalapeño peppers.
4. Allow to cool slightly before serving, as cheese sauce will thicken as it cools.
CHILI CHEESEAdd a can of store-bought vegan chili for a chili cheese dip, or smother some french fries to make chili cheese fries.
For best results, serve this spicy slow-cooker dip immediately after cooking or reheat if it cools. Keep in mind that if you make it the night before serving, you allow the spices time to mingle, which results in a spicier dish!
2 (15-ounce) cans pinto beans, drained
11⁄2 cups water
1 tablespoon olive oil
1 small onion, peeled and diced
3 cloves garlic, peeled and minced
1 cup diced tomatoes
1 teaspoon chipotle powder
1⁄2 teaspoon cumin
1⁄4 cup finely chopped fresh cilantro
Salt, to taste
1 cup vegan Monterey jack cheese
1. In a 4-quart slow cooker, add the beans, water, olive oil, onion, and garlic. Cover, and cook on low heat for 1 hour.
2. Mash the beans until about 1⁄2 are smooth and 1⁄2 are still chunky.
3. Add all remaining ingredients, stir well, and cook for an additional 30 minutes.
To give this pressure cooker dip an extra kick, you can substitute canned jalapeño peppers for the mild green chilies or add 2 teaspoons of chipotle powder.
1 cup dried black beans
2 cups water
1 tablespoon olive oil
1 small onion, diced
3 cloves garlic, minced
1 (14.5-ounce) can diced tomatoes
2 (4-ounce) cans mild green chilies, finely chopped
1 teaspoon chili powder
1⁄2 teaspoon dried oregano
1⁄4 cup finely chopped fresh cilantro
Salt, to taste
1 cup vegan Monterey jack cheese, such as Follow Your Heart Vegan Gourmet Monterey Jack Cheese Alternative
1. Add the beans and water to a container; cover, and let the beans soak 8 hours at room temperature.
2. Add the oil and the onion to the pressure cooker; sauté for 3 minutes or until the onion is soft. Add the garlic and sauté for 30 seconds.
3. Drain the beans and add them to the pressure cooker along with the tomatoes, chilies, chili powder, and oregano. Stir well. Lock the lid into place. Bring to high pressure; maintain pressure for 12 minutes. Remove from heat and allow pressure to release naturally for 10 minutes.
4. Quick-release any remaining pressure. Remove the lid. Transfer the cooked beans mixture to a food processor or blender. Add the cilantro and process until smooth. Taste for seasoning; add salt, to taste.
5. Transfer the dip to a bowl. Stir in the cheese. Serve warm.
OTHER BEAN OPTIONSBean dips are delicious when made with a variety of dried beans. To complement the flavors in this recipe, use black beans, pinto beans, or white beans. If you’re pressed for time, use canned beans instead of dried beans, but be sure to drain the liquid first.
Turn up the heat by adding some fresh minced or canned chilies. If you’re addicted to vegan cheese, add a handful of grated cheese to the filling as well as on top.
1 (16-ounce) block firm tofu, diced small
5 portobello mushrooms, chopped
1 onion, diced
3 cloves garlic, minced
2 tablespoons oil
2 teaspoons chili powder
1⁄2 cup sliced black olives
1 (15-ounce) can enchilada sauce, divided
8–10 flour tortillas
1⁄2 cup vegan cheese (optional)
1. Preheat oven to 350°F.
2. In a large skillet, heat the tofu, mushrooms, onion, and garlic in oil until tofu is just lightly sautéed, about 4–5 minutes. Add chili powder and heat for 1 more minute, stirring to coat well.
3. Remove from heat and add black olives and 1⁄3 cup enchilada sauce, and combine well.
4. Spread a thin layer of enchilada sauce in the bottom of a baking pan or casserole dish.
5. Place about 1⁄4 cup of the tofu and mushrooms in each flour tortilla and roll, placing snugly in the baking dish. Top with remaining enchilada sauce, coating the tops of each tortilla well.
6. Sprinkle with vegan cheese if desired, and bake for 25–30 minutes.
VEGETABLE ENCHILADASOmit the mushrooms and grate a couple carrots and zucchinis to use in the filling instead. They’ll bake quickly when grated, so no need to precook.
Chopped seitan could take the place of the portobellos in these spicy fajitas if you prefer, or look for vegan “steak” or “chicken” strips.
2 tablespoons olive oil
2 large portobello mushrooms, cut into strips
1 green bell pepper, cut into strips
1 red bell pepper, cut into strips
1 onion, cut into strips
3⁄4 teaspoon chili powder
1⁄4 teaspoon cumin
Dash hot sauce
1 tablespoon chopped fresh cilantro
4 flour tortillas, warmed
Toppings: salsa, sliced avocados, vegan sour cream, etc.
1. Heat olive oil in a large skillet and add mushrooms, bell peppers, and onion. Allow to cook for 3–5 minutes until vegetables are almost done.
2. Add chili powder, cumin, and hot sauce, and stir to combine. Cook for 2–3 more minutes until mushrooms and peppers are soft. Remove from heat and stir in fresh cilantro.
3. Layer the vegetable mixture in flour tortillas and top with salsa, fresh sliced avocados, and/or vegan sour cream.
For an easy and healthy taco filling wrapped up in flour tortillas, try using chickpeas! Short on time? Pick up taco seasoning packets to use instead of the spice blend—but know that the dish might not be as spicy.
2 (15-ounce) cans chickpeas, drained
1⁄2 cup water
1 (6-ounce) can tomato paste
1 tablespoon chili powder
1 teaspoon garlic powder
1⁄2 teaspoon onion powder
1⁄2 teaspoon cumin
1⁄4 cup chopped fresh cilantro (optional)
4 flour tortillas
Optional taco toppings: shredded lettuce, black olives, vegan cheese, nondairy sour cream
1. Combine chickpeas, water, tomato paste, chili, garlic, and onion powders, and cumin in a large skillet. Cover, and simmer for 10 minutes, stirring occasionally. Uncover, and simmer another 1–2 minutes until most of the liquid is absorbed.
2. Uncover, and use a fork or potato masher to mash the chickpeas until half mashed. Stir in fresh cilantro if desired.
3. Spoon mixture into flour tortillas, add toppings, and wrap.
These hot and spicy enchiladas freeze well, so make a double batch and thaw and reheat when you’re hungry!
2 medium sweet potatoes, baked and diced
1⁄2 onion, minced
3 cloves garlic, minced
1 (15-ounce) can black beans, drained
2 teaspoons lime juice
2 tablespoons sliced green chilies
2 teaspoons chili powder
1 teaspoon cumin
1 (15-ounce) can green chili enchilada sauce
1⁄2 cup water
10–12 corn tortillas, warmed
1. Preheat oven to 350°F.
2. In a large bowl, combine the sweet potatoes, onion, garlic, beans, lime juice, chilies, chili powder, and cumin until well mixed.
3. In a separate bowl, combine the enchilada sauce and water. Add 1⁄4 cup of this mixture to the beans and sweet potatoes and combine well.
4. Spread about 1⁄3 cup sauce in the bottom of a casserole or baking dish.
5. Place about 1⁄3 cup bean and potato mixture in each tortilla and wrap, then place in the casserole dish. Repeat until all filling is used.
6. Spread a generous layer of the remaining enchilada sauce over the top of the rolled tortillas, being sure to coat all the edges and corners well. You may have a little sauce left over.
7. Bake for 25–30 minutes. If enchiladas dry out while baking, top with more sauce.
SWEET POTATO BURRITOSSweet potatoes and black beans make lovely vegan burritos as well as enchiladas. Omit the enchilada sauce and wrap the mixture in flour tortillas along with the usual taco fixings.
Sure, you can easily make vegan quesadillas using vegan cheese, but try this more nutritious version filled with a cheesy bean spread.
1⁄2 onion, chopped
1 cup sliced mushrooms
1⁄2 cup chopped canned jalapeño slices
2 cloves garlic
2 tablespoons olive oil
Dash salt and pepper
1 (15-ounce) can white beans, any kind, drained
1 medium tomato
3 tablespoons nutritional yeast
3 tablespoons lemon juice
1⁄2 teaspoon cumin
6 flour tortillas
Oil for frying
1. Sauté onion, mushrooms, jalapeño, and garlic in olive oil in a large skillet and add a dash of salt and pepper. Cook, stirring occasionally, until onion and mushrooms are browned and caramelized, about 8 minutes.
2. In a food processor or blender, purée together the white beans, tomato, nutritional yeast, lemon juice, and cumin until smooth.
3. Spread 1⁄3 of the bean mixture on each of 3 tortillas, then top with a portion of the mushrooms and onions. Top with additional tortillas.
4. Lightly fry in oil for 2–3 minutes on each side, just until tortillas are lightly crispy.