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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Lemony Spring Peas and Zucchini

Lemony Spring Peas and Zucchini PinThis Lemony Spring Peas and Zucchini recipe is a fresh and delicious Amelia special. She concocted this recipe from all of our favorite ingredients: zucchini, garbanzo beans, peas, onion and mushrooms. Adding the Lemon Sauce recipe adapted from the Minimalist Baker makes it all lemony and flavorful.

We tried to spiralize our zucchini, but the spiralizer we bought doesn’t work very well. It works ok for slicing, but the spiralizing blade did a better job of cutting my thumb than the zucchini. As long as the zucchini is thinly sliced, it works just as well.

If you’re using frozen peas, be sure to thaw them first or they won’t cook at the same rate as everything else.

You can substitute spaghetti squash or quinoa for the brown rice. You can also serve it without the rice and pair it with some Balsamic Marinated Baked TofuHealthy Butternut Squash or BBQ Tempeh.

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 Pot Roast with Portobello

Vegan Pot Roast with PortobelloThis Vegan Pot Roast with Portobello is hearty and delicious…perfect for a cold winter day. The portobello mushrooms have a meaty texture to compliment the carrots and potatoes. They’ll keep your mouth busy and happy.

With only 158 calories per serving, this dish is perfect for your weight loss goals. The potatoes and carrots are very filling, providing 4 grams of fiber and 4 grams of protein per serving. You’ll also get 139% of your RDV of Vitamin A.

According to Dr. John McDougall, author of “The Starch Solution,” we should be eating a lot more potatoes and root veggies. They’re loaded with fiber and proteins so they keep us full longer, which means we won’t feel the need to snack as much between meals.

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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Lentil Stew w/ Quinoa and Kale

Lentil StewThis Lentil Stew w/ Quinoa and Kale is delicious, filling and very nutritious. Lentils and quinoa are both loaded with protein, giving this recipe 22 grams of it, but the nutritional value doesn’t stop there. Combined with all the other veggies, you get 24 grams of fiber, 544% RDV of Vitamin A, 289% Vitamin C, 24% Calcium and 44% Iron.

Lentils are a new addition to our kitchen. We always cooked with your typical beans: white, black, kidney, etc. But since we’ve discovered lentils, we look for recipes to use them.

Lentils are member of the legume family, but they’re milder than other beans, they cook faster and they absorb the flavors of your dish better. Plus, they’re loaded with fiber but have only 230 calories for one cup of cooked lentils. All of these wonderful benefits make them a great ingredient for your weight loss goals.

If you decide you like lentils as much as we do, you might enjoy our Lentil Hummus with Roasted Garlic or our Vegan Lentil Burger.

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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Beet Burger w/ Black Beans & Quinoa

Beet BurgerThis Beet Burger w/ Black Beans & Quinoa is a colorful, healthy and delicious alternative to traditional veggie burgers. The beets, black beans and quinoa provide 12 grams of fiber, 18 grams of protein and 39% RDV iron.

Beets are very versatile and high in iron. You don’t need to cook them before preparing this recipe. Just grate them in your food processor and they’ll cook up in the oven.

Quinoa is a high protein grain that makes a great binding agent. Be sure to rinse it thoroughly before cooking to remove the saponin coating that gives quinoa a bitter taste.

We opted to bake the burgers in the oven since they’re pretty delicate and come apart easily. Baking them also cuts out the oil needed to fry them in the pan. But if you prefer to fry your beet burger, add a little oil to a large skillet and cook them for a few minutes on each side until crispy.

Pairs well with Oven Roasted Red Potatoes or Vegan Green Beans with Bacon Flavor.

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 Chili

Soy Free Vegan ChiliA hot bowl of vegan chili on a cold day is the best way to warm your bones. This vegan chili is a traditional tomato chili with “meat” and beans. The taste and texture of the Beyond Meat Beefy Crumbles is just like ground beef, so you won’t be able to tell any difference.

We used fire-roasted chopped tomatoes for a little extra flavor in our vegan chili. However, you can use regular chopped tomatoes or you can even cut up some fresh tomatoes.

If you’re in a hurry, you can buy a chili seasoning packet, but making your own chili tastes so much better.

It’s a challenge finding vegan crackers, but if you can locate some, they’ll go well crumbled up in the bowl.

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 Seitan & Swiss Chard

Vegan Seitan Swiss Chard PinThey don’t get much easier than this one. If you’re in a rush when you get home from work, you can whip this Vegan Seitan Swiss Chard recipe up in just a few minutes and enjoy a glass of wine while it cooks. And it tastes delicious!

With only 124 calories per serving and 16 grams of protein, it’s also a great recipe to support your weight loss goals. You should eat a starchy complex carb with it though, like a purple or orange sweet potato, or some brown rice.

That’s a purple sweet potato in the picture. We get them at the mercado near our home in Cuenca, Ecuador and they’re delicious. They’re so sweet and creamy that they don’t need anything else on them. Amelia eats hers plain, but I usually put a little tabasco on mine. The sweet and spicy flavor is to die for!

In case you’re not familiar with seitan, it’s a meat substitute made from gluten so if you’re a gluten-free eater, this recipe isn’t for you. However, if you don’t have any issues with gluten (99.3% of people don’t), seitan is a great addition to a vegan diet. It’s low calorie but it’s also a great source of protein and other healthy nutrients.

Vegan Seitan Swiss Chard

We bought our seitan from Fratello Vegan, a vegan restaurant here in Cuenca that makes their own seitan and other mock meats like vegan chorizo. That’s why it looks a little different (more yellow) than the packaged seitan you’ll find in the states, which is usually more brown in color.

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 White Bean Chili

Vegan White Bean ChiliMy mom made this vegan white bean chili for Amelia and me when we went to visit. After a long drive from Denver to Kansas City, it was nice to have a hot vegan meal waiting for us. And it was delicious, too! It was even better as leftovers!

Mom slow cooked this in her crockpot for 10 hours, but you could just as easily cook this on the stove for an hour if you’re in a hurry.

With 151 calories, 6g protein and 5g of fiber, you can’t go wrong with this delicious vegan white bean chili.

Check out our more traditional Vegan Chili for a “meatier” tomato based version.

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 Soup w/ Garlic and Basil

White Bean SoupThis hearty, delicious white bean soup with garlic and basil is full of flavor and nutrition. It can stand on it’s own with a slice of bread, or it pairs well with a side salad. With 14 grams of fiber, 13 grams of protein and 33% RDV of potassium in each serving, it’s packed with nutrients that your body craves.

This white bean soup is very filling but only has 231 calories so it’s a great soup to help with your weight loss goals. It only takes 30 to 45 minutes to prepare and cook, so you can whip it up quickly when you get home from work.

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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Cauliflower “Chicken” Fried Rice

Cauliflower Chicken Fried RiceThis vegan Cauliflower Chicken Fried Rice makes a great main dish but you can also serve it as a side dish or top it with your leftover Chinese food. We use the Beyond Meat Grilled “Chicken” Strips, which are so similar to chicken in terms of taste and texture, you won’t know the difference.

With the “chicken” this recipe packs 19 grams of protein, 10 grams of fiber, 225% RDV of Vitamin A and 169% Vitamin C. That’s enough protein for nearly half of your day’s RDV! And both the cauliflower and “chicken” strips contain Iron totally 1/3 of your RDV.

If you want to cut back on the fat and reduce the calories, you can replace the sesame oil with vegetable broth or mix it 50/50.

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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