by Barb Musick
½ cup real maple syrup, plus more for topping
⅓ cup unsweetened applesauce
1 teaspoon vanilla extract
Vegan butter and real maple syrup, for serving (optional)
1. Mix the dry ingredients. Preheat the oven to 350°F. Lightly coat a bread loaf pan with nonstick spray and set aside. In a large bowl, stir together the flour, baking powder, cinnamon, baking soda, and salt.
2. Mix the wet ingredients and combine. In a small bowl, use a fork to mash the bananas until there are no visible chunks. Whisk in the maple syrup, applesauce, and vanilla until fully combined. Pour this into the flour mixture. Mix until everything is just combined. The batter will be thick, and there may be some small lumps.
3. Bake. Pour the mixture into the prepared loaf pan. Bake for 50 to 60 minutes, until the sides of the bread begin to pull away from the pan, and a toothpick inserted into the center comes out clean. Cool for about 10 minutes in the pan, then slice and serve with vegan butter and maple syrup, as desired.
Did You Know? Bananas are one of the easiest vegan substitutes for eggs! They work in all sorts of recipes, especially when the banana flavor pairs well with the other ingredients.
Chocolate-Cherry Baked Oatmeal
Gluten-free
Serves 4
Prep time: 15 minutes
Cook time: 40 minutes
This tart-and-sweet breakfast treat will surely convert any skeptic into an oatmeal fan!
Nonstick spray
½ cup pitted cherries
1 small banana, peeled
1 cup unsweetened nondairy milk
¼ cup vegan chocolate chips
3 tablespoons real maple syrup
2 tablespoons unsweetened applesauce
1½ cups rolled oats
1 teaspoon vanilla extract
1 teaspoon baking powder
¼ teaspoon salt
1. Preheat the oven. Preheat the oven to 350°F. Lightly coat a 1-quart baking dish with nonstick spray and set aside. Halve the cherries (it doesn’t need to be perfect!).
2. Mix the ingredients. Use a fork to mash the banana in the bottom of a medium bowl, then stir in the milk, cherries, chocolate chips, maple syrup, applesauce, oats, vanilla, baking powder, and salt.
3. Bake. Pour the batter into the prepared baking dish and bake for 35 to 40 minutes, until the center is just barely soft and almost set. Cool for 3 to 4 minutes, then serve.
Lemon Chia Seed Muffins
Makes 8 muffins
Prep time: 20 minutes
Cook time: 25 minutes
Chia seeds, like poppy seeds, add pretty little specks to this recipe all the while acting as the egg that holds the batter together.
2 tablespoons chia seeds
6 tablespoons water
⅔ cup all-purpose flour
⅓ cup whole wheat flour
⅓ cup sugar
1½ teaspoons baking powder
¼ teaspoon baking soda
¼ teaspoon salt
1 to 2 large lemons
2 tablespoons unsweetened nondairy milk
2 tablespoons vegetable oil
3 tablespoons unsweetened applesauce
1 cup powdered sugar
1. Make the chia “eggs.” Combine the chia seeds and water in a medium bowl. Stir well and set aside for 5 minutes.
2. Mix the dry ingredients. Preheat the oven to 375°F. Line a muffin tin with liners and set aside. In a large bowl, stir together the all-purpose and whole wheat flours, sugar, baking powder, baking soda, and salt.
3. Mix the wet ingredients. Zest the lemon over the bowl with the “eggs.” Juice the lemon, measure out ½ cup, and set the rest aside. Add the milk, oil, ½ cup lemon juice, and applesauce, stirring to combine.
4. Combine and bake. Pour the wet mixture into the dry mixture, stirring until just mixed. Spoon the batter into the muffin cups, filling each about three-fourths full. Bake for 22 to 25 minutes, until a toothpick poked into the center comes out clean. Cool the muffins for a few minutes in the pan, then move them to a cooling rack.
5. Glaze. While the muffins are cooling, add the powdered sugar to a small bowl and stir briskly with a whisk or fork. Add 1 tablespoon of the reserved lemon juice and stir until a thin glaze forms. When the muffins are completely cool, use a spoon to drizzle the glaze over the tops.
Did You Know? Chia seeds are high in fiber, protein, antioxidants, and omega-3s.
Creamy Twice-Baked Sweet Potatoes
CHAPTER 3
Soups, Snacks, and Sides
Baked Potato Soup
“Grilled Cheese” Tomato Soup
Potato and Sausage Soup
Southwestern-Style Chickpea Stew
Quick Quinoa Chili
Crispy Coconut Tofu Bites
Cheeseburger Eggrolls
Cream Cheese Wontons
Easy Hummus
Nacho Cheese Dip
Ultimate Nachos
“Cheesy” Bacon and Green Bean Casserole
Sweet ’n’ Spicy Corn Salad
(Just a Hint of) Maple Roasted Cauliflower
Creamy Twice-Baked Sweet Potatoes
Mashed Potatoes and Gravy
Agave-Garlic Roasted Veggies
Baked Potato Soup
Gluten-free
One-pot
I love to eat this hearty soup on cold winter nights. Try my Baked Tofu Bacon or a store-bought version on top. Add anything you’d normally put on a baked potato!
Serves 4 to 6
Prep time: 15 minutes
Cook time: 20 minutes
3 large russet potatoes
1 head cauliflower, cut into bite-size florets
2 tablespoons vegan butter
3½ cups unsweetened nondairy milk, plus more as needed
1 teaspoon garlic powder
½ teaspoon onion powder
1 teaspoon salt
¼ teaspoon black pepper
¼ teaspoon chili powder
1 cup frozen corn, thawed
3 scallions, thinly sliced, for topping (optional)
Shredded vegan cheddar cheese, diced vegan bacon (like Baked Tofu Bacon), and red pepper flakes, for topping (optional)
1. Cook and mash the potatoes. Peel the potatoes and cut into ½-inch slices. Place them in a large pot along with the cauliflower florets, adding enough cold water to just cover the ingredients. Bring to a boil over high heat and cook for 12 to 15 minutes, until tender. Drain potatoes and cauliflower and return them to the pot.
2. Combine. Mash the potatoes and cauliflower until mostly smooth. Turn the pot’s heat to medium. Stir in butter, milk, garlic powder, onion powder, salt, pepper, chili powder, and corn. Cover and let simmer 4 to 5 minutes until heated through.
3. Serve. Taste the soup for consistency. Add another ¼ to ½ cup milk to thin the soup as needed. Serve with a garnish of scallion or other toppings.
“Grilled Cheese” Tomato Soup
One-pot
Serves 4
Prep time: 15 minutes
Cook time: 25 minutes
Lots of people enjoy pairing a grilled cheese sandwich with their tomato soup—but what if you could get all of it together in one bowl? The gooey mozzarella and crunchy croutons will definitely make you feel like you have!
1 tablespoon olive oil
½ teaspoon minced garlic
1 small sweet onion, diced
2 carrots, halved lengthwise and cut into thin half-circles
½ cup vegetable broth
1 (28-ounce) can fire-roasted crushed tomatoes
½ teaspoon sugar
¼ teaspoon salt
⅛ teaspoon black pepper
2 cups unsweetened nondairy milk
2 cups vegan mozzarella shreds
1 cup croutons
1. Cook the veggies. In a Dutch oven over medium heat, heat the oil until it shimmers. Add the garlic and onion. Cook, stirring, for 2 to 3 minutes. Add the carrots and broth and cover. Cook, stirring occasionally, for 3 to 4 minu
tes.
2. Simmer. Increase the heat to high. Add the tomatoes, sugar, salt, and pepper and bring to a boil. Reduce heat to low, cover, and simmer for 20 minutes, until the carrots are tender. Stir in the milk and simmer for 5 minutes. Remove from the heat. Taste and add more salt and pepper as needed.
3. Blend. Use an immersion blender to blend the soup until smooth.
4. Add the cheese and broil. Sprinkle the cheese evenly over the soup, then transfer the pot into the oven. While watching constantly, broil on high for 30 to 60 seconds, until the cheese melts. Remove from the oven and serve in bowls topped with croutons.
Kitchen Cure: Dutch ovens are a great investment! Because they’re so thick and heavy, they retain heat and can be used for cooking everything from soups to pastas to fried food.
Potato and Sausage Soup
Nut-free
One-pot
Serves 4
Prep time: 15 minutes
Cook time: 35 minutes
This hearty soup actually started out as a casserole. Then one day I realized it would be better as a soup, and here we are. Never be afraid to follow your intuition and switch things up—you could end up with a new favorite dish!
2 tablespoons olive oil, divided
2 precooked vegan Italian sausage links, cut into ¼-inch pieces (about ½ pound)
1 celery stalk, sliced
1 carrot, sliced
1 teaspoon minced garlic
3 medium Yukon Gold potatoes, cut into bite-size pieces
5 cups vegetable broth
3 tablespoons vegan Worcestershire sauce
2 teaspoons dried oregano
½ teaspoon red pepper flakes, or more as desired
½ teaspoon salt
¼ teaspoon black pepper
3 cups torn kale leaves
1. Brown the sausage. In a medium saucepan over medium-high heat, heat 1 tablespoon of oil until it shimmers. Add the sausage. Cook for 2 to 3 minutes on each side, until lightly browned. Remove the sausage from the pan.
2. Cook the veggies. Return the pan to medium-high heat. Add the remaining 1 tablespoon of oil and heat until it shimmers. Add the celery, carrot, and garlic. Cook, stirring, for 3 to 4 minutes, until they smell really good.
3. Make the soup. Increase heat to high and add the potatoes, sausage, broth, Worcestershire sauce, oregano, red pepper flakes, salt, and pepper. Bring to a boil, then reduce the heat to low. Simmer, uncovered, for 20 minutes, stirring occasionally. Stir in the kale and simmer for another 3 minutes, until it has softened. Serve hot.
Southwestern-Style Chickpea Stew
Gluten-free
Nut-free
One-pot
Soy-free
Serves 4 to 6
Prep time: 15 minutes
Cook time: 30 minutes
This stew is a great example of how delicious, healthy, and hearty veggies and beans can be. I always add more chili powder, but be careful—start with 1 teaspoon and taste before adding more.
1 tablespoon olive oil
1 bell pepper (any color), diced
½ onion, diced
1 teaspoon minced garlic
1 large sweet potato, peeled and cut into bite-size pieces
1 (15.5-ounce) can chickpeas, drained
1 (14.5-ounce) can diced fire-roasted tomatoes, with liquid
2 cups vegetable broth
2 teaspoons ground cumin
1½ teaspoons chili powder, or more as desired
1 teaspoon salt
½ teaspoon black pepper
1 small zucchini, cut into bite-size pieces
1. Cook the veggies. In a medium saucepan over medium-high heat, heat the oil until it shimmers. Add the bell pepper, onion, and garlic. Cook, stirring, for 3 to 4 minutes, until the veggies soften.
2. Make the stew. Increase the heat to high. Add the sweet potato, chickpeas, tomatoes and their liquid, broth, cumin, chili powder, salt, and pepper. Reduce the heat to low and simmer, uncovered, for 20 minutes. Stir in the zucchini and simmer for 4 to 5 minutes, until tender. Taste and add more chili powder, salt, and pepper, as needed. Serve hot.
Change It Up: Want to feed more people, or make this stew more filling? Stir in 2 cups of cooked rice, quinoa, or couscous along with the zucchini, and add an extra ½ cup of broth or water to get the right consistency.
Quick Quinoa Chili
Gluten-free
Nut-free
One-pot
Soy-free
Serves 4
Prep time: 15 minutes
Cook time: 40 minutes
There are hundreds of ways to make chili—even vegan chili! This recipe is a quick and easy option when you have people to feed, and fast.
For the quinoa
1 cup quinoa, well rinsed
1½ cups water
⅛ teaspoon salt
For the chili
1 tablespoon olive oil
1 teaspoon minced garlic
1 (14.5-ounce) can diced fire-roasted tomatoes with chiles
1 (14.5-ounce) can tomato sauce
1 teaspoon ground cumin
½ teaspoon smoked paprika
½ teaspoon onion powder
½ teaspoon chili powder (optional)
2 (15-ounce) cans kidney beans, drained and rinsed
1 cup frozen corn
½ cup water, plus more as needed
Salt
Black pepper
1. Cook the quinoa. In a large saucepan over high heat, combine the quinoa, water, and salt. Bring to a boil, then reduce the heat to low. Simmer, covered, for 12 to 15 minutes, until all the water has been absorbed. Remove from the heat and let sit, still covered, for 10 minutes. Scoop the quinoa into a bowl and set aside.
2. Cook the garlic. Using the same saucepan, heat the oil over medium-high heat until it shimmers. Add the garlic and cook for 1 minute, until fragrant.
3. Combine. Stir in the quinoa, tomatoes with chiles, tomato sauce, cumin, paprika, onion powder, chili powder (if using), beans, corn, and water. Bring to a boil, then reduce the heat to low. Simmer for about 10 minutes, adding more water as necessary to get the consistency you want.
4. Serve. Taste and add salt and pepper as needed. Serve hot.
Crispy Coconut Tofu Bites
Serves 4
Prep time: 30 minutes, plus 20 minutes to marinate
Cook time: 30 minutes
These tofu bites are baked, which is healthier and easier than frying.
1 (14-ounce) block extra-firm tofu, pressed for at least 30 minutes
¼ cup soy sauce
¼ cup brown sugar
1 teaspoon lime juice
½ teaspoon ground ginger
4 tablespoons cornstarch, divided
⅓ cup plus 2 tablespoons unsweetened nondairy milk
½ cup unsweetened coconut flakes
¼ cup panko bread crumbs
⅛ teaspoon salt
⅛ teaspoon black pepper
Nonstick spray
Sweet chili sauce, for serving
1. Marinate the tofu. Cut the tofu into about 16 equal rectangles. Place them in a shallow bowl. In a small saucepan over medium-low heat, whisk together the soy sauce, brown sugar, lime juice, and ginger until the sugar melts. Cool for 2 to 3 minutes, then pour over the tofu. Marinate for 20 minutes, turning it over a few times, then pour out any remaining marinade.
2. Prepare the breading station. Preheat the oven to 400°F. Line a large rimmed baking sheet with parchment paper. Set out three shallow bowls. In one, place 3 tablespoons of cornstarch. In the next, whisk together the milk and remaining 1 tablespoon of cornstarch until the cornstarch has dissolved. In the third, mix the coconut flakes, bread crumbs, salt, and pepper. Arrange everything in a row: tofu, cornstarch, milk mixture, coconut mixture, and prepared baking sheet.
3. Bread the tofu bites. One at a time, roll a piece of tofu in the cornstarch. Using just one hand, dip it into the milk mixture until completely coated. Drop it into the coconut mixture. S
witch hands and press the tofu into the bowl, turning it until all sides are breaded. Place the cube on the baking sheet, then repeat until all the pieces of tofu are breaded.
4. Bake. Lightly spritz the tops of the tofu with nonstick spray. Bake for 15 minutes. Use tongs to turn the pieces over. Lightly spritz the tops again with nonstick spray and bake for 10 to 12 minutes, until light golden brown. Remove from the oven and let sit for 5 minutes before serving with sweet chili sauce.
Cheeseburger Eggrolls
Serve 4
Prep time: 20 minutes
Cook time: 20 minutes
I am an unapologetic lover of vegan “junk food,” and these cheeseburger eggrolls are the treats I crave the most! I like to whip up a batch (or two!) for friends because they’re such a delicious treat.
Nonstick spray
1¾ cups uncooked vegan ground beef (such as Impossible brand)
¾ cup vegan cheddar cheese shreds
½ cup diced dill pickles
2 tablespoons yellow mustard
1 tablespoon vegan Worcestershire sauce
½ teaspoon onion powder
8 vegan eggroll wrappers
Ketchup and/or vegan mayo, for dipping
1. Prepare the filling. Preheat oven to 375°F. Lightly coat a baking sheet with nonstick spray and set aside. Heat a medium skillet over medium heat and cook the beef per package instructions, usually 8 to 10 minutes, until crumbly and fully cooked. Reduce the heat to low. Stir in the cheese, pickles, mustard, Worcestershire sauce, and onion powder. Remove from the heat.
2. Build the eggrolls. Fill a small bowl with warm water and place the wrappers on a clean, flat surface. Use a ¼-cup measure to scoop a heaping cup of filling into the center of each wrapper. Use your finger to rub all edges of each wrapper with water. Fold the two sides toward the center, then roll from the bottom up, like a burrito! Place the eggroll onto the prepared baking sheet, seam-side down, and repeat with the remaining ingredients.
3. Bake the eggrolls. Lightly spritz the top of the eggrolls with nonstick spray and bake for 18 to 20 minutes, flipping once halfway through, until the wrappers are crisp and light golden brown. Cool for 2 to 3 minutes before serving with ketchup or vegan mayo.