Vegan Butternut Squash Soup

Vegan Butternut Squash Soup PinThis Vegan Butternut Squash Soup recipe is perfect for cold fall days. It’s has a nice savory/sweet flavor and it’s easy to make. A bowl of this hot soup will warm you right up!

Living in Ecuador, we have a very limited selection of squash so when we return to the states for a visit with the family, we load up on butternut, acorn and spaghetti squash when we go to the store.

We were going to make our Healthy Butternut Squash recipe, but Amelia’s mom spotted a butternut squash soup recipe in a magazine and suggested we use the squash we bought for that, instead. It was a great idea because this soup was delicious! The unseasonably cold fall weather here in Atlanta made it even better!

We paired this soup with a large Easy Garden Salad and a bowl of fruit for dessert. It was a flavorful, filling and nutritious lunch.

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

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Date Walnut Vinaigrette Salad Dressing (Oil Free)

Date Walnut Vinaigrette PinThis oil-free Date Walnut Vinaigrette Salad Dressing recipe is rich and delicious! Most vinaigrettes have oil, but since we’re oil-free plant-based eaters, we used walnuts as the (truly) healthy fat. The dates give it a little sweetness and the balsamic gives it a little tanginess.

Many of the phytonutrients in dark leafy greens and other vegetables are fat soluble, which means you need some healthy fats in your digestive tract at the same time as the veggies to allow your body to extract the most nutrients.

A lot of people still think oil is a healthy fat, but it comes with a lot of extra baggage and lacks all the fiber and many of the beneficial nutrients that come in the whole-food form. Oil is essentially a refined fat that may have some healthy ingredients, but it’s packaged along with several unhealthy ones. It’s far healthier to get your healthy fats from whole foods like nuts, seeds and avocados instead of processed foods like oil.

Date Walnut Vinaigrette

Using 3/4 cup of water in this recipe yields a pretty creamy salad dressing. You can make it even thicker by cutting back to 1/2 cup water, or you can thin it out by using a full cup. It really depends on your own personal preferences.

You can put this delicious Date Walnut Vinaigrette dressing on most of your favorite salads, including our Easy Garden Salad, Spinach Salad or Hearty Side Salad.

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.
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Chickpea Chocolate Cookies (Gluten Free)

Chickpea Chocolate Cookies PinThis Vegan Chickpea Chocolate Cookies recipe is so delicious! The cookies are moist and oh so chocolatey. They’re perfect for non-vegan potlucks. They’re also great if you’re suffering from an intense chocolate craving because you can have them ready to eat fresh from the oven in about 20 minutes.

There’s no flour in this recipe. The chickpeas do all the heavy lifting. That means it’s gluten-free as long as all the other ingredients don’t have gluten. The chickpeas also make these cookies a protein powerhouse with 4 grams per cookie.

The peanut butter combines with the cocoa powder to make a really rich chocolate peanut buttery taste. The vegan chocolate chips are optional since the cookies are already very chocolatey. By omitting them, you’ll cut the saturated fat in half and the calories by a third. Each cookie is 82 calories without the chocolate chips.

If you like moist chocolate desserts, you’ll also LOVE our Vegan Beet Brownies.

Chickpea Chocolate Cookies Cooking Video

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If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

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Lazy Girl Easy Vegan Enchiladas

Easy Vegan Enchiladas PinThis Easy Vegan Enchiladas recipe is fast and easy to make. Why spend time trying to wrap and bake tricky enchiladas when you can do them open-faced?

I love our Sweet Potato Black Bean Enchiladas recipe, but we never have it because it’s such a pain to make. When we first made them for the website, it took us 3 tries to get them to come out good enough to be photographed. And we haven’t made them since!

So I asked Amelia if we could do them a different way that would be easier. After all, it’s the ingredients that taste good; not the shape. I suggested we sauté the filling in our cast iron skillet and then bake it covered in our Vegan Enchilada Sauce, but Amelia’s way was even easier. We served them open-faced on corn tortillas and poured the enchilada sauce over them. Then we topped them with some baked corn tortilla strips.

These “lazy girl” enchiladas, as Amelia calls them, are by far the easiest and fastest way to make delicious enchiladas.

Easy Vegan Enchiladas

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

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Vegan Curry Vegetables

Vegan Curry Vegetables PinThis Vegan Curry Vegetables recipe was inspired by a recipe in “Prevent and Reverse Heart Disease” by Dr. Caldwell Esselstyn. After I found out my cholesterol was still high after eating a plant-based diet for more than 2 years, I realized vegans can still get heart disease. Dr. Esselstyn’s book had a lot of great advice backed by legitimate research, as well as lots of delicious sounding recipes.

Amelia put me in charge of this one since I found it. I made it the first time following the recipe in the book pretty much exactly, but I thought it lacked some depth of flavor so I modified it the second time around.

Most of Dr. Esselstyn’s study patients were suffering from severe heart disease, so most of the recipes in the book don’t use any salt. Amelia and I both have low blood pressure, so we’re not afraid to use a little salt in our recipes. You can skip the salt if that’s a concern for you.

In addition to salt, I added black pepper and tomato sauce. We eat at an Indian restaurant here in Cuenca, Ecuador called Namaste India and they use tomato in a lot of their curry dishes. It gives it a rich, tangy flavor that we really like.

The jarred tomato sauce we get here in Ecuador is very thick. It’s closer in consistency to tomato paste so you may need to adjust the amount of tomato sauce depending on how thick it is and your taste preference.

We used broccoli and cauliflower in our recipe, but it would be great with some yellow potatoes, too. Some fresh spinach would also be great either blended up in the sauce or added to the skillet during cooking.

This is a great one-dish recipe, but you could also eat it with some naan bread or a side salad.

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

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Spicy Avocado Sauce

Spicy Avocado Sauce PinWe made this Spicy Avocado Sauce to go with our Cauliflower Tacos w/ Lentils recipe and it was delicious! It’s so rich and creamy. And the jalapeño gives it a little kick, although this is optional if you don’t like spicy things.

This recipe is also great as a dip, sandwich spread or salad dressing. It almost has a ranch dressing flavor. Several important phytonutrients in salads are fat soluble, which means they need to be consumed with a healthy source of fat like nuts, seeds and/or avocados in order for our bodies to effectively extract all the nutrients.

Avocados have been shown to contain a lot of fiber and many beneficial phytonutrients of their own, and the fat found in avocados also helps our bodies get the most bang for our salad buck.

It doesn’t take much fat for our bodies to harness the power of fat soluble veggies, though. You only need about 1/4 of an avocado in your salad OR five walnut halves to get the benefit from the greens, so don’t load up your salad with a lot of nuts, seeds and avocado or the calories and fat will skyrocket. A little is good for you, but a lot is bad for you.

We like our foods spicier than most, and Amelia likes them spicier than me! If you have a bland palette, feel free to skip the jalapeño.

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

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Easy Vegan Artichokes (Oil-Free)

Easy Vegan Artichokes PinThis Oil-Free Easy Vegan Artichokes recipe is super simple and absolutely delicious. It takes about 5 minutes to prepare the artichokes and another 20 to 30 minutes to steam them so they’re a great snack or appetizer to show off to your dinner guests.

Several years ago, long before we went Whole-Food Plant-Based (WFPB), Amelia tried to make some roasted artichokes but they came out tough as vegan leather. Since they were so expensive back in the states, we decided to not ruin any more perfectly good artichokes that someone else could prepare more successfully.

However, now that we live in Ecuador, the artichokes are much more affordable so I decided to give them another try. These artichokes cost us only 28 cents each! We already went back and bought 4 more after we made this delicious recipe!

The prep work is very easy. Just cut a little off the top and bottom of the artichoke, use a very sharp knife to cut them in half, and then scoop out the hairy fibrous material at the center. Steam them for 20 to 30 minutes until they’re nice and soft, then serve with some fresh squeezed lemon juice over them.

Easy Vegan ArtichokesA lot of people don’t know how to eat artichokes prepared this way, so here’s a quick tutorial. Peel off a leaf, hold the pointy end with your fingers and put the flat end in your mouth. Pull off the soft part at the base of the leaf with your teeth and enjoy. Once you get to the center, it’s all edible and delicious!

You can also scrape out all the good stuff and use it to make artichoke dip, but that would be very time consuming. We usually just by them frozen or canned for dip recipes.

Easy Vegan Artichokes Cooking Video

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If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

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Easy Garden Salad

Easy Garden Salad PinI make this Easy Garden Salad every 3 to 4 days. It makes enough for 6 to 8 large salads so it saves a lot of time in salad prep. It’s also highly nutritious and checks off several of Dr. Greger’s Daily Dozen boxes.

We used to make our salads individually, but we found that life often got in the way and we didn’t have time to make them. That’s when I came up with the idea to make a giant salad when I did have time, and store the ingredients in the fridge so they were ready when we wanted to eat them.

Save the scraps in a sealable container that you can keep in the freezer to make your Easy Vegetable Broth from Scraps. We have found that making our own veggie broth not only tastes better than store bought, it doesn’t contain oil or other preservatives, saves the packaging and makes great use of the scraps we were throwing away. We were using at least one veggie broth container per week so it saves us about $20/month.

Until recently, I put the greens and the toppings in the same container, but I found that all the tasty parts migrated to the bottom of the container making it difficult to dish out. To fix that issue, I now store the greens in a separate container from the colorful toppings.

When we’re ready to eat this delicious garden salad, we put a bunch of greens (spinach, kale, swiss chard, mustard greens, arugula, mixed greens, lettuce, etc.) in a large bowl and then scoop out a cup of the rainbow and put that on top of the greens.

Our rainbow usually consists of carrots, cucumber, peppers, corn, beets, red cabbage, artichoke hearts (in water), hearts of palm, garbanzo beans, red onion and tomatoes. We also like Golden Berries (Uvillas or Peruvian Ground Cherries) that we get here in Ecuador. They’re a little yellow cherry tomato sized fruit with a citrus flavor.

Easy Garden Salad

Then we top the salad with nuts, seeds, olives and/or avocado for some healthy fats to help us get at all those fat soluble nutrients in the salad. You can also top your salad with some Tahini Salad Dressing or other nut or avocado based homemade salad dressings, but it’s best to avoid oil-based salad dressings because oil isn’t a whole food; it’s a processed refined fat.

We usually eat our salads with lime juice and some form of vinegar (rice wine vinegar, red wine vinegar, balsamic vinegar, white balsamic vinegar). Sometimes we use soy sauce, tamari or Bragg’s Liquid Aminos.

Then we sprinkle our Easy Garden Salad with a generous amount of oregano and sometimes red pepper flakes and/or fennel seeds to get even more antioxidants.

Try different dark leafy greens, veggies and dressings in your salad to keep things interesting. According to Dr. Esselstyn, Dr. Greger, Dr. Barnard, Dr. Kahn, Dr. Fuhrman and other plant-based doctors, we should all eat at least one large dark leafy green salad — every — single — day. So find things you like and try new things, too.

This recipe pairs well with any of our soups or sandwiches.

Easy Garden Salad Cooking Video on Vegans Abroad

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

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Vegan Enchilada Sauce

Vegan Enchilada Sauce PinThis Vegan Enchilada Sauce recipe is mildly spicy with delicious depth of flavor. It’s designed to go with our Sweet Potato Black Bean Enchiladas, but it tastes great on lots of things!

Amelia makes us a large batch and we keep it in the fridge for up to a week. I like to heat up some leftover sweet potatoes and pour this sauce over them. You could also use this enchilada sauce on Vegan Nachos or as a dip for corn chips.

As with almost everything we make these days, this recipe is oil-free. There’s just no need for oil in most recipes except some desserts.

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

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White Bean Dip or Spread

White Bean Dip Spread PinThis White Bean Dip is great for dipping your veggies into, but it’s also a delicious and healthy spread for your sandwiches. It’s similar in texture to hummus, but it’s made with white beans instead of chickpeas. It’s a great option if you’re tired of regular old hummus (gasp!).

And Amelia says it’s “super easy” to make. You just combine all of the ingredients into a food processor and pulse it until it’s the consistency that you like.

Since there’s no tahini in this recipe, it’s much lower fat and lower calorie than traditional hummus. Thanks to the balance of protein and carbs, it’s a great pre or post workout snack, too.

It has a mild flavor so it tastes great with a wide variety of veggies, especially when used as a spread on veggie sandwiches.

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

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