wfpb no-oil

Oil Free Whole Grain Corn Muffins

karenwpullen Breakfast, Recipes, Side Dishes , , , ,
Prep Time10 minutes
Cook Time15 minutes
Total Time25 minutes
Print Recipe

Cornbread Muffins

Quick, plant-based corn muffins are a must-have accompaniment to soups and chilis.
Course: Breakfast, Main Course, Side Dish, Snack
Cuisine: Vegan
Servings: 12

Equipment

  • muffin tin

Ingredients

  • 1 1/2 tablespoons ground flaxseed
  • 1 cup plain soy or almond milk
  • 1/2 cup unsweetened applesauce
  • 2 tablespoons creamy almond butter
  • 1/3 cup maple syrup
  • 1 cup corn meal
  • 1 cup flour AP or whole wheat pastry
  • 1 teaspoon baking soda
  • 1 teaspoon baking powder
  • 1/2 teaspoon salt

Instructions

  • Preheat over to 375.
  • In a small bowl, combine flaxseed with milk and set aside for a couple minutes.
  • In a large mixing bowl, stir applesauce, maple syrup, and almond butter together. Add flaxseed mixture; stir.
  • Stir in cornmeal, flour, baking soda, baking powder, and salt. Combine well but don’t over-mix.
  • Spoon out batter into 12 muffin cups. (I use silicone cups in a muffin tin.)
  • Bake 20 minutes.

Black Bean Sweet Potato Chili

karenwpullen Main Dishes, Recipes, Soups and Stews , , , ,
Black Bean Sweet Potato Chili
Prep Time20 minutes
Cook Time30 minutes
Total Time50 minutes
Print Recipe

Sweet Potato Black Bean Chili

Everyone loves this version of chili. The longer it simmers, the better it tastes.
Course: Main Course, Soup
Cuisine: Vegan
Servings: 6

Ingredients

  • 1 medium onion diced small
  • 2 tablespoons water
  • 2 garlic cloves minced
  • 1 large sweet potato peeled and diced
  • 2 tablespoons chili powder
  • 2 teaspoons cumin
  • 2 teaspoons smoked paprika
  • 1 teaspoon salt
  • 28- oz can diced tomatoes
  • two 15-ounce cans black beans drained and rinsed (about 3 cups)
  • 2 cups water

Instructions

  • In a large pot over medium heat, sauté the diced onion for 3-4 minutes in 2 tablespoons water until soft.
  • Add the garlic and diced sweet potato and cook about 2 more minutes.
  • Add the chili powder, cumin, smoked paprika and salt, and stir.
  • Pour in the diced tomatoes along with their juices, black beans and 2 cups of water. Stir to combine.
  • Simmer the mixture, uncovered, for 20 to 60 minutes.
  • Use the back of a spoon or an immersion blender to mash some of the sweet potatoes for a thicker texture, if desired.

Notes

This recipe is a people-pleaser.
Serve with corn bread.
Vegan sour cream and diced avocado make nice toppings.

Black-bean Veggie Quesadillas

karenwpullen Recipes, Sandwiches, Snacks, Dips, and Smoothies , , , ,
Prep Time15 minutes
Cook Time15 minutes
Total Time30 minutes
Print Recipe

Black Bean and Veggie Quesadilla with Cashew Cheese Sauce

Use whole wheat tortillas to make this healthy meal, drizzled with a creamy dreamy cashew sauce.
Course: Main Course, Snack
Cuisine: Vegan
Servings: 2 servings

Ingredients

  • 1 can black beans drained and rinsed
  • 1 teaspoon cumin
  • 1 teaspoon chili powder
  • 1 zucchini cut small
  • 1 summer squash cut small
  • 1 red bell pepper cut small
  • 1 cup chopped mushrooms
  • 4 whole wheat tortillas 10-inch

For the cashew cheese sauce

  • 1 cup cashews soaked 2 hours, drained and rinsed
  • 2 cloves garlic
  • 1/4 cup nutritional yeast
  • 2/3 cup water
  • 1/2 teaspoon salt

Instructions

  • Sauté the vegetables (squashes, mushrooms, and bell pepper) in a non-stick pan, adding a bit of water if they stick. Add the spices and beans to warm.

For the cashew cheese sauce:

  • Put the ingredients in a high-speed blender and puree a few minutes until creamy. (Any leftovers can be refrigerated up to a week.)

Assemble the quesadillas one at a time.

  • In a pre-heated skillet, place one tortilla. Spread generously with the sauce. Add half the bean-veggie mix. Drizzle more sauce. Place a second tortilla on top. After a minute or so, the bottom tortilla should start to toast. Flip the tortilla and toast the other side. Cut into fourths.