Vegan Sweet Potato Black Bean Quesadilla

 

 

Sweet potatoes have been in the spotlight as a 'super food'.  The contain antioxidants, they are low glycemic, high in beta carotene and have antinflammatory properties.

Once only found under marshmallows at the holidays, sweet potatoes now take center stage in every day cooking.

This recipe for quesadillas is loaded with nutrients from the sweet potatoes and black beans.  I used a low carb tortilla to keep the glycemic index low.

 

1 1/2 cups diced onions

2 cups diced mushrooms

1/2 cup diced red sweet pepper

2 cups diced sweet potato

1 1/2 cups rinsed black beans

1 teaspoon sea salt

1/4 teaspoon black pepper

1 teaspoon cumin

 1 teaspoon smoked paprika

1/4 cup water

1 1/2 cup Daiya Cheddar (or other non-dairy cheese)

12 La Victoria 6 inch low carb tortillas

Optional condiments (non-dairy sour cream, salsa, avocado, etc)

 

Coat a skillet with spray oil.  Over medium high heat, saute the onions, mushrooms and peppers.  When the onions begin to brown add the sweet potatoes, water, and seasonings.  Cover the skillet and turn down to medium.  Stir occasionally.  Cook for about 8-10 minutes or until the sweet potatoes are soft.

For each quesadilla, lay a tortilla on a griddle or skillet over medium heat.  Add 1/4 cup cheese and 3/4 cup of the sweet potato mixture.  Add a second tortilla.  When the bottom begins to brown, turn over and brown on the other side and until cheese melts.

Cut into 2-4 wedges and serve.

 

Makes six quesadillas at 331 calories each.

 

Alternatively, use a larger tortilla and make into a burrito

 

 

 

Quick Asparagus Soup For Two

 

 

Please excuse the steam in the photo.  I was anxious to eat this yummy soup!   
Asparagus is one of those vegetables that we used see only in the spring.  Now it is available pretty much year round (at a price sometimes).

I love the fresh flavor of asparagus and have it at least once a week.  This soup is really quick- it goes together in about 20 minutes.

 

3 cups of coarsely chopped (or broken) fresh asparagus

2 cups water

1 teaspoon onion powder

1 teaspoon sea salt

dash of black pepper

2 cups non-dairy milk ( used SoDelicious Coconut milk- the 45 calories per cup variety)

3 tablespoons cornstarch

 

Place the asparagus, water, and seasonings in a 4 quart pot.  bring to boil and cook until asparagus is tender (about 10 minutes).  Transfer to a blender container or food processor.  If using a blender remove the small insert in the lid.  This will allow for heat to escape and will avoid splashes and burns.   Blend until smooth and return to the pot.

Add the milk and cornstarch to the blender.  Pulse briefly to blend.  Add to asparagus and bring to a boil, stirring constantly.  Boil for 1-2 minutes to cook the cornstarch.

Remove from the heat and enjoy!

 

This makes two hearty 2 cup servings at 130 calories each.

Vegan, No-Fat Molasses Applesauce Flax Muffins

 

 

 

1/4 cup ground flax seed  (flax seed meal)

1 3/4 cup unbleached white wheat flour

1/4 cup xylitol (or 3 tablespoons sugar)

2 1/2 teaspoons baking powder

1 teaspoon baking soda

1 teaspoon ground cinnamon

1 1/2 teaspoons EnerG egg replacer

2 tablespoons warm water

1/2 cup non-dairy milk (used the 45 calorie per cup variety of SoDelicious Coconut milk)

1/2 cup unsweetened applesauce

1/2 cup dark molasses

 

Preheat oven to 400 degrees.

Mix the dry ingredients together in a medium mixing bowl and set aside.

Mix the egg replacer with the warm water.  Add the other wet ingredients and stir.

Pour the wet mixture over the dry mixture.

Stir just until the dry in incorporated.  Don't over mix.

Divide between 9 muffin cups that have been coated with spray oil.  If you use cupcake papers in your muffin pan, coat them with spray oil for easy removal.

Bake for 20 minutes or until done.

 

Makes 9 muffins at 155 calories each.  If you would like like to make smaller muffins, at fewer calories each, just divide the total calorie count (1392) for the recipe by the number of muffins you make.

 

Black Bean, Corn, Tomato Stew and Quinoa

 

 

In September 2012 I posted a recipe for a black bean, corn and tomato salad.  This is the same recipe with a cup of added water and it is cooked rather than raw.  I used frozen corn and canned tomatoes rather than fresh.

1 15 ounce can black beans, not drained
1 1/2 cups diced sweet onion
1 1/4 cups sweet red pepper
4 cups chopped fresh tomatoes
3 cups frozen corn
1 cup water
1 teaspoon sea salt
1/2 teaspoon cumin
dash of black pepper
dash of cayenne pepper (a few dashes for me)
1/3 cup chopped cilantro
1/4 cup fresh squeezed lime juice
Cooked quinoa (or rice or couscous)

Saute the onion and red pepper is a 5 quart pot that has been coated with spray oil.  When the onions begin to brown, add the beans, tomatoes, corn, water, salt, cumin and peppers.
Bring top boil, then reduce to to a simmer.  Simmer uncovered for about 20 minutes or until the corn is cooked.
Stir in the cilantro and lime juice.  Remove from heat and serve over a bed of cooked quinoa.
Makes 9 cups.
Each cup of the stew has 111 calories.  Each cup of quinoa has 222 calories.
I had mine with 1/2 cup quinoa and 2 cups stew.  I also topped it with a bit of non-dairy sour cream.

Vegan Gingerbread

 

 

 

Traditional gingerbread recipes have ground ginger.  I happened to have fresh ginger root in the fridge so used that instead.  The result is mild ginger flavor.  ground ginger can really hit you over the head.  The fresh ginger is more subtle.

I substituted applesauce for the fat and Ener-G egg replacer for the egg.

 

1 1/2 teaspoons Ener-G egg replacer

2 tablespoons warm water

1/2 cup molasses (I used dark because I enjoy the richer flavor)

1/2 cup applesauce

1/4 cup evaporated cane juice

1 teaspoon finely grated fresh ginger root

 

1 1/2 cups flour

3/4 teaspoon ground cinnamon

1 teaspoons baking powder

1 teaspoon baking soda

 

Preheat over to 350 degrees.

Coat an 8 inch square baking pan with spray oil.  Dust with flour.  Set aside.

Mix egg replacer with warm water.  Then add molasses, applesauce, evaporated cane juice and sugar.  Mix well.

Stir in flour, cinnamon, baking powder and baking soda.  Stir just until mixed. 

Pour into prepared pan. 

Bake for 25 minutes or until done.

 

Makes 9 servings at 145 calories each.

 

 

 

 

Vegan Tomato Basil Soup

 

So often I see this type of soup referred to as a bisque.  In general, a bisque is a cream soup with Cognac added, thickened with rice and pureed.  Tomato basil soup most often contains no rice or Cognac.

I used canned tomatoes for this soup, but await wonderful ripe tomatoes at our local farmer's market this summer. 

 

3 cups diced onion

2  28 ounce cans diced tomatoes in juice

2  6 ounce cans tomato paste

4 cups low sodium vegetable broth

3 cups water

1 tablespoon dried parsley or 2 tablespoons minced fresh parsley

1 teaspoon sea salt

1/2 teaspoon black pepper

a dash or two of ground cloves 

2 teaspoons evaporated cane juice

1/4 cup cornstarch

2 cups non-dairy milk (I used SoDelicious Coconut milk, the 45 calorie per cup variety)

1/4 cup thinly sliced fresh basil

 

Coat an 8 quest stock pot with spray oil.  Add the onion and saute over medium high heat until they begin to brown.

Add the tomatoes, tomato paste, stock, water and dry seasonings.  Bring to a boil, then simmer for 15-20 minutes.

Mix the non-dairy milk and cornstarch until smooth.  Whisk until the soup and continue stirring until the soup returns to a boil.  Add the basil and continue stirring for one minute. 

Remove from heat and enjoy.

Makes 16 cups at 68 calories per cup.  I like a two cup serving at 136 calories.

 

 

 

Vegan Mexican Pozole

 

 

For those who think vegan food is tasteless and boring, give this Pozole a try.

Pozole (po-sol-ee)  is a Mexican pork and hominy stew served with corn chips, sour cream, lettuce, cilantro radishes and a squeeze of fresh lime juice.  Some like this stew with the addition of guacamole or sliced avocado.

 

In place of the pork we use Field Roast Vegan Mexican Chipotle Sausages.  These are hot and spicy so I kept the other seasonings to a minimum.  The result was a medium heat stew.  If you like it hot, add some chipotle.

I also lightened up this dish by leaving out the cooking oil.  The generous 2 cup serving in the photo was enough to leave me quite full.

The chips- 

Heat the oven to 400 degrees.  Coat a baking sheet with spray olive oil.  Cut 5-6 corn tortillas in quarters.  Arrange in a single layer on the baking sheet.  Spray again.  Place in the oven and watch carefully.  They go from brown to burned very quickly.  When they just begin to brown, turn them oven and bake until crisp.  Total time is 10-12 minutes.  If you wish to salt them, do it as soon as they come out of the oven.  I used 60 calories tortillas, so each chip had 15 calories.

 

The stew- 

2 1/2 cups diced onion

1 1/2 teaspoon minced garlic

2 Field Roast Mexican Chipotle sausages, chopped

2  15 ounce cans hominy (white or yellow)

1  16 ounce bag frozen corn (or 1 1/2 to 2 cups fresh corn)

1 cup cooked red quinoa (or white)

4 cups vegetable broth

4 cups water

1 teaspoon cumin

1 teaspoon dried oregano

1 bay leaf

1 teaspoon salt

1/2 teaspoon pepper

 

Coat an 8 quart stock pot with spray oil.  Over high heat saute the onions, garlic and sausage.  When onions are tender add all remaining ingredients.  Bring to boil, then simmer uncovered for about 30 minutes.  Remove from heat and serve.

Enjoy!

 

Serve your choice condiments on the side:

sliced radishes

chopped lettuce

chopped cilantro

lime wedges

avocado

vegan sour cream

guacamole

salsa

diced tomatoes

jalapenos

chips

 

Make 16 cups at 134 calories per cup (266 for a 2 cup serving).  The condiments are not included in the calorie count.