Quick and Easy Vegan Red Lentil Bolognese

Vegan Red Lentil Bolognese PinAfter my first attempt to make a Vegan Red Lentil Bolognese, Amelia improved upon it. While my version (featured in our Vegan What We Eat In A Day video on our VegansAbroad YouTube Channel) was a little easier and a one-pot bolognese, Amelia’s was more flavorful and closer to a conventional bolognese.

Some people recommend cooking the lentils in the same pot as the sauce, but we weren’t happy with how they turned out. We simmered the sauce with the lentils for about 45 minutes and felt like they still could have cooked longer. So in Amelia’s version, we cooked the lentils in a separate pot for about 30 minutes and that worked much better. We’re at high altitude here in Cuenca, Ecuador, so things take longer to cook here. Red lentils at sea level will probably cook in much less time.

We served our bolognese over regular linguine pasta, but it’s better if you use whole wheat pasta. Whole wheat vegan products can be difficult to find here, so sometimes we’re stuck with the regular pasta.

This recipe pairs well with our Easy Garden 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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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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Chunky Tomato Sauce w/ Vegetables Over Pasta

Chunky Tomato Sauce w/ Vegetables PinThis Chunky Tomato Sauce w/ Vegetables is an Amelia special. She threw a bunch of vegetables we had on-hand in a skillet and sautéed them with a little vegetable broth. Then we served them over some whole grain pasta. Delicious and easy!

We used 2 pounds of fresh tomatoes (6 medium sized) that we got at the mercado for the “chunky tomato sauce” part. I cored them and cut X’s on the bottom, then brought them to a boil and let them simmer for about 5 minutes. Then I drained them, added cold water to the pot and let them sit for a few minutes to cool. This makes the peels come right off. Then I chopped them up and handed them off to Amelia.

You can also used canned diced tomatoes to save time and effort, but we really like using fresh ingredients and it only takes an extra 10 to 15 minutes.

We used whole wheat spaghetti for our recipe, but you can use your favorite pasta, including gluten free if that’s your thing. Just try to use a whole grain variety.

This is a great one-dish meal or would pair well with a side salad and some fruit for dessert.

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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Vegan Mexican Stir Fry

Vegan Mexican Stir Fry PinThis Vegan Mexican Stir Fry is a great weeknight meal since it’s quick to make and amazingly delicious. Since this recipe only has about 89 calories per serving, you really need to eat it with something else. You can prepare some brown rice and refried beans ahead of time and heat them up to save time.

It takes only a few minutes to chop up some peppers and onions, and since most of the flavor comes from the salsa, you can easily have this ready to eat in under 10 minutes.

We make ours with my Grandpa’s Vegan Dipping Hot Sauce and Amelia’s Vegan Refried Beans, but you can just as easily use store-bought refried beans and salsa. Just make sure they’re oil-free and lard-free. A lot of canned refried beans have lard. Yuck!

This is one of our go-to recipes. We eat this one almost every week, especially on nights when Amelia has her belly dancing class at The Tribal Fusion House here in Cuenca, Ecuador. If you’d like to see her belly dancing, here’s a video. She’s in front on the right.

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 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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Vegan Chana Masala

Vegan Chana Masala Pin

This Vegan Chana Masala recipe (made with chickpeas) was inspired by an Indian cuisine cooking class that we took at Baking Anis in Cuenca, Ecuador taught by two Chilean chefs. It’s such a small world!

The chefs normally sauté with butter, but they made a special batch using oil for Amelia and me (this was before we went oil-free). The Chana Masala was delicious, and I also learned how to make red roses from tomato peels in that class! (I can also make orange roses from peach and nectarine peels. They’re a fancy garnish.)

Amelia made our recipe oil-free and low-fat by sautéing with veggie broth instead of oil. This dish is a nutrition powerhouse with 15 grams of protein and 13 grams of fiber per serving. It’s also a quick and easy one-pot meal (not counting the brown rice, which we make in our pressure cooker).

This Vegan Chana Masala recipe makes 2 servings with 1 cup per serving. We usually eat a Hearty Side Salad with it.

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 Black Eyed Peas

Vegan Black Eyed Peas PinThis Vegan Black Eyed Peas recipe is one of my favorite dishes, even though I didn’t like black eyed peas before switching to a plant-based diet. Along with cucumbers, beets and onions, they’ve joined the growing list of foods that I didn’t like before, but love now.

Black eyed peas are loaded with protein, fiber and iron. One serving (about 1 cup) has 18 grams of protein, 10 grams of fiber and 42% RDV of Iron with only 263 calories. That means this recipe is not only nutrient dense and filling, but it’s also relatively low calorie. That makes it a great weight loss recipe, too!

Black eyed peas are a staple in southern cooking. My mom’s side of the family comes from a small Missouri (pronounced Missour-a in my family) town so we know southern cookin’.

When I was a kid, mom always made black eyed peas on New Years day. It’s an old southern tradition that’s said to bring good luck throughout the year. Even though I hated black eyed peas back then, she still made me eat a spoonful…just in case.

Well, now I love them and Amelia is kind enough to make them for me on the regular. We normally eat them with a salad, but they would also pair well with another southern favorite, our Vegan Cornbread.

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 Refried Beans

Vegan Refried Beans PinAmelia’s Oil-Free Vegan Refried Beans are so good you won’t be able to stop eating them! They require very little effort to prepare and they’re amazingly delicious.

And did I mention they’re oil-free? That means no empty calories from oil, which is commonly added to canned refried beans.

This recipe calls for canned pinto beans, but it’s also delicious with black or canary beans.

If you’re using Dried Beans, soak them for at least 4 hours, then rinse and drain. Cook over low heat for about 2 hours in enough water to cover the beans. You want the beans to be soft. We usually do this the day before we want to make the refried beans so they’re good to go. You don’t need to rinse and drain your cooked beans…you can use the liquid from cooking previously for your refried beans.

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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