Vegan Baked Beans

Vegan Baked Beans PinThis Vegan Baked Beans recipe (or BBQ Baked Beans) is absolutely delicious! It’s sweet, savory and spicy, but it also has a LOT of sugar, so do your best not to eat all of it in one sitting!

For a 1/2 cup serving, there are 207 calories with 92 coming from sugar. It has 23 grams of sugar (still far less than a can of soda), which is more than half of the recommended daily value. That means this is NOT a health food recipe. It’s meant to be a treat on a special occasion (like Labor Day) or a family event when you want to show people how good vegan food can taste. If you’re currently a diabetic, you should definitely not eat these beans!

While this recipe does have a lot of sugar, it also has some healthy ingredients. The beans are loaded with protein and fiber, as well as calcium and iron. They’re also really low fat, with less than half a gram per serving. Our bodies are very efficient at burning carbs (including sugar) for energy, and they’re very efficient at storing fat for future use during times of famine (that most of us never have to experience). So if you’re in good shape, at your ideal body weight, and without diabetes, you can enjoy these Vegan Baked Beans knowing your body will know how to handle the carbs (it’ll probably make you feel like going for a long walk after dinner).

Most BBQ Baked Beans are made with lard and/or bacon, which obviously isn’t vegan or healthy (unless you live in upside-down world). However, you can achieve a similar taste by using liquid smoke. After all, that’s what gives bacon it’s flavor. Without liquid smoke and sometimes maple syrup or molasses, bacon would taste like bland, fatty meat…pretty much how all meat tastes without plants added for seasoning. But if the liquid smoke is too reminiscent of bacon for you, just skip it.

If you’re in the US, most liquid smoke and molasses aren’t vegan. That’s because they contain non-organic sugar, which is processed using the ground up bones of dead animals to give it a pretty white color. Sugar in most parts of the world has a tan hue, which tastes the same, it’s just not as superficially pretty. Look for “pure liquid smoke” without molasses. And look for vegan or organic molasses, or molasses made with organic sugar.

These Vegan Baked Beans pair well with any vegan burger, potato salad, corn-on-the-cob, green beans, or any of your favorite vegan recipes.

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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Jackfruit Crab Cakes

Jackfruit Crab Cakes PinThese Jackfruit Crab Cakes are a savory substitute for conventional crab cakes. Jackfruit has a mild flavor that takes on the flavors of your seasonings so it’s a good replacement for most types of shredded meat.

The dried seaweed is the key to achieving a seafood flavor and aroma so don’t skip it. We found it in the Asian foods section of our Natural Grocers, and I know Whole Foods carries it too.

The Old Bay seasoning was more difficult to find. We finally found it at a small Asian grocery store not to far from our house. I guess that’s not a popular seasoning in the Denver metro. It’s probably much easier to find in other parts of the country.

Amelia made some delicious Thai Style Sweet and Spicy Sauce to go with these, but you can use your favorite non-dairy condiment.

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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BBQ Jackfruit

BBQ Jackfruit PinThis BBQ Jackfruit is meaty, savory and delicious. It’s a great substitute for pulled pork. If you serve it to your non-vegan friends with our Vegan BBQ Sauce, they won’t know it’s vegan!

Growing up in the Kansas City area gave me a special appreciation for BBQ. There’s nothing quite like KC BBQ so I was very happy when Amelia came up with this amazing BBQ Jackfruit recipe.

The texture of young jackfruit is almost identical to pulled pork. It doesn’t have much flavor of its own so when you cook it with a flavorful BBQ Sauce, it’s pretty much just like a pulled pork BBQ sandwich. We used Organic Young Jackfruit from Native Forest.

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 BBQ Sauce

Vegan BBQ Sauce PinThis Vegan BBQ Sauce is thick, sweet, spicy and a little sweat inducing. It reminds me of the BBQ sauce I grew up eating in Kansas City. I guess that makes it a Kansas City style BBQ sauce.

We made this specifically for our BBQ Jackfruit, but it’ll go well on any type of BBQ dish if you like KC-style BBQ. It even tastes great as a topping on Baked or Boiled Potatoes, or as a dipping sauce for your Vegan French Fries.

We like our BBQ sauce thick, but you can add a little extra water if you like yours thinner. If it’s too spicy for you, cut back on the black pepper a little.

We used our Vegan Ketchup recipe to minimize the calories, preservatives and potentially non-vegan ingredients.

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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Potato and Cabbage Soup

Potato and Cabbage Soup PinThis delicious Potato and Cabbage Soup was created from spare veggies we had lying around our refrigerator. At only 126 calories for roughly 2 cups, this also makes a great weight-loss recipe.

One of Amelia’s pet peeves is the sheer volume of broccoli stalk that comes on a relatively small head of broccoli. For years, we’ve been throwing the stalks in the trash even though they account for almost 70% of the weight charged by the grocery store.

We’re really striving to be less wasteful, so we’ve been figuring out how to eat the parts of veggies we’ve been throwing away, like broccoli stalks and Beet Greens. That’s why Amelia invented this recipe…mainly to use the broccoli stalks we didn’t want to waste.

She cut the tough nubs off the stalk, chopped it up into small pieces and threw them in this tasty Potato and Cabbage Soup. Since broccoli stalks have the same nutritional content as broccoli florets, we’ve been throwing away most of the broccoli’s nutrition! But not anymore!

We also use our spare veggies to make Easy Vegetable Broth from Scraps. That recipe puts our veggie scraps to good use and saves us at least $20/month in store-bought veggie broth.

This recipe is very low calorie, but pretty filling. However, you should still pair it with a Hearty Side Salad, some Steamed Broccoli or a slice of Whole-Grain Bread.

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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