African Sweet Potato and Peanut Stew

Easy and delicious! The original recipe is made on the stove top but last time we made this we used the Instant Pot. Directions for both are below!

This recipe is from Fresh Off the Grid:

Ingredients:

• 1 small onion, diced
• 2 garlic cloves, minced
• 1 medium sweet potato, chopped into ¼ inch cubes
• 2 cups broth
• 1 (14.5oz) can diced tomatoes
• ¼ cup peanut butter
• 2 teaspoons New Mexico chili powder
• 1 (14.5 oz) can chickpeas, drained
• 2 cups tuscan (aka lacinato or dino) kale, destemmed and chopped
• brown rice

Stove Top Directions:

1. Saute the onion in water for about 5 minutes, until translucent and just starting to brown in spots. Add the garlic and saute until fragrant, about 1 minute.
2. Add the sweet potato, broth, tomatoes & their juices, peanut butter, and chili powder. Stir well to ensure the peanut butter is thoroughly mixed in and there’s no clumps remaining. Simmer, uncovered, for about 15-20 minutes, or until the sweet potatoes are tender.
3. Once the sweet potatoes are tender, add the chickpeas and the kale. Stir to combine and heat until the chickpeas have warmed through and the kale has wilted.
4. Serve over brown rice.

Instant Pot Directions:

1. Use the saute feature on the instant pot to saute the onion in water for about 5 minutes. Add the garlic and saute until fragrant, about 1 minute.
2. Add all other ingredients, EXCEPT the kale and rice.
3. Set to manual, high pressure for 10 minutes.
4. Let it release naturally.
5. Once the pressure comes down naturally, stir in the kale.
6. Serve over brown rice.

Easy Vegetable Soup

Whenever we are in the mood for soup but do not feel like spending too much time cooking, this is the soup we turn to.

This recipe is from The Fat Free Vegan

Ingredients:

• 12 ounces frozen California vegetables*
• 12 ounces frozen Italian vegetables*
• 1 15- ounce can fire roasted diced tomatoes
• 1 15- ounce can no salt cannellini beans or other white beans (rinsed and drained)
• 1 15- ounce can no salt pinto beans, kidney beans, or your favorite beans (rinsed and drained)
• 1/4 cup quinoa, rinsed
• 1 tablespoon dried basil
• 1 tablespoon garlic, minced
• 1 tablespoon hot sauce
• 1/2 tablespoon dried oregano
• 1 teaspoon onion powder
• 1/4 teaspoon ground black pepper
• 3.5 cups boiling water

*Any kind of frozen mixed vegetables will work for this recipe.

Directions:

1. Add all ingredients to the Instant Pot or other electric pressure cooker. Stir.
2. Set to manual, high pressure for 2 minutes.
3. Quick release pressure.
4. Stir the soup. If you’d like it to be thinner, you can add water or vegetable broth. Check the flavor and add more seasoning as necessary.

Bean Jambalaya

This jambalaya uses beans instead of vegan sausage and is still so flavorful. This recipe can be made in an Instant Pot or on the stove!

This recipe is from Cilantro and Citronella.

Ingredients:

• 3 cups total cooked mixed beans (like 1/3 each: pinto, kidney, garbanzo)
• 1 onion, diced
• 1 bell pepper, diced
• 4 garlic cloves, minced
• 3 tbsp Italian seasoning
• 1 tsp paprika
• 1/2 tsp cayenne pepper
• 2 tbsp low sodium soy sauce
• 4 cups low sodium vegetable broth
• 1 can fire roasted diced tomatoes
• 2 cups dry brown rice
• 1/4 cup chopped parsley (optional for garnish)

Instant Pot Directions: 

1. Add all ingredients to the instant pot.
2. Set to manual, high pressure for 22 minutes.
3. Let it release naturally.
4. Enjoy with fresh parsley on top, if desired.

Stove Top Directions: 

1. Heat a large pan over medium-high heat and add a splash of water. Add the onion, and garlic and sauté until soft. Add the peppers, and another splash of water if necessary, and sauté until just beginning to soften.
2. Add all other ingredients EXCEPT for the beans. Bring to a boil then reduce the heat to low and cover the pan. Simmer gently until the rice is cooked and the liquid is absorbed – 30 to 40 minutes. Keep an eye on it near the end of the cooking time and stir from time to time to prevent the rice from sticking.
3. Once the rice is tender, stir in the beans and taste. Give it a minute for the beans to heat then serve and garnish with fresh parsley, if desired.

Lentil Bolognese

This recipe can be made in the instant pot or on the stove top. Directions for both included below.

This recipe is from Forks Over Knives:

Ingredients:

• 1 (28-ounce) can salt-free diced tomatoes or tomato purée
• 1 (6-ounce) can tomato paste
• 1 ½ cup brown lentils, rinsed and drained
• 3 ½ cups water
• 1 onion, diced
• 4 cloves garlic, minced
• 2 carrots, grated or finely chopped
• 2 tablespoons Italian seasoning
• 2 teaspoons poultry seasoning
• Pinch of crushed red pepper flakes
• ½ cup packed fresh basil, chopped
• freshly ground black pepper
• Garlic powder and onion powder
• Splash of balsamic vinegar or red wine vinegar

Directions:

Pressure Cooker Instructions:

1. Place the tomatoes, tomato paste, lentils, water, onions, garlic, carrots, Italian and poultry seasonings, pepper flakes, and ¼ cup chopped basil into a pressure cooker. Cook at high pressure for 20 minutes.
2. After releasing pressure, mix well, then season with pepper, garlic powder, and onion powder to taste. Finish with the remaining fresh basil and a splash of balsamic vinegar or red wine vinegar.
3. If you’d prefer a smoother consistency, transfer 2 to 3 cups of the sauce to a blender and puree until smooth.
4. Serve over whole-grain pasta, zucchini noodles, or roasted sweet potatoes.

Stovetop Instructions:

1. Saute the onions and garlic in a large pot in water or vegetable broth.
2. Add the tomatoes, tomato paste, lentils, water, carrots, Italian and poultry seasonings, red pepper flakes, and ¼ cup chopped basil.
3. Cook for 30 to 40 minutes over high heat until the lentils are soft.
4. Season with pepper, garlic powder, and onion powder to taste. Finish with the remaining fresh basil and a splash of balsamic vinegar or red wine vinegar.
5. If you’d prefer a smoother consistency, transfer 2 to 3 cups of the sauce to a blender and puree until smooth.
6. Serve over whole-grain pasta, zucchini noodles, or roasted sweet potatoes.

Italian Bean Soup

This was a super easy soup to make and a recipe where you most likely have all the ingredients on hand already. I highly recommend doubling the recipe as it is super easy and who doesn’t like leftover soup?

This recipe is from Ground Leaf:

Ingredients:

• 1 cup dry cannellini beans, soaked (can also use 2 cans of beans, rinsed & drained)
• 3 1/2 cups vegetable broth
  
• 1 tbsp tomato paste
• 1/2 medium onion, diced 
• 14.5 oz fire-roasted diced tomatoes
• 2 tbsp nutritional yeast
• 1 tbsp dried basil 
• 1 tbsp dried oregano 
• 1 tsp dried rosemary 
• 1 tsp garlic powder
• 1/2 tsp smoked paprika
• 1/4 tsp celery seeds
• 1/4 tsp black pepper
• 1/8 tsp red pepper flakes

Directions:

1. Drain beans from their soaking water and add to the instant pot. Add 3 cups water.
2. Put on lid, select manual, and adjust time to 6 minutes. When time has lapsed, allow pressure to come down naturally.
3. Taste beans for doneness. If not fully cooked, replace lid and cook for additional time. If fully cooked: drain beans. Set aside. Rinse inner pot and return to machine.
4. In the instant pot, saute the onion. Stir frequently, adding water as necessary if sticking. After about 5 minutes, add all remaining ingredients.
5. Press cancel to stop the saute function, put on the lid, select manual, and adjust time to 5 minutes. When time has lapsed, allow pressure to come down naturally.
6. Serve warm.

Enjoy 🙂

Chili Bean Macarooni

Ingredients:

• 1/2 pound dry elbow macaroni
• 1 large yellow onion, chopped
• 1 medium green bell pepper, chopped
• 2 celery stalks, chopped
  
• 3 teaspoons chili powder
• 1 teaspoon ground cumin
• 1 teaspoon dried cilantro leaves
• 2 tablespoons low-sodium tamari
• 2 teaspoons Hickory liquid smoke
  
• 1 (28-ounce) can diced tomatoes
• 1 (27-ounce) can dark red kidney beans
• 1 cup frozen yellow corn
• 1 cup water or veg broth

Directions:

1. Put everything in the Instant Pot and stir.
2. Cook for 8 min in the pressure cooker.
3. Let pressure come down for 15 minutes and release the rest.

Enjoy 🙂

Picture coming soon!

Black-Eyed Pea Chili

Here’s another tasty chili recipe! Perfect for these cooler days! This can be made in the instant pot or on the stove top.

This recipe is from Fat Free Vegan:

Ingredients:

• 2 large onions, chopped
• 1 large red bell pepper, chopped
• 1 large green bell pepper, chopped
• 6 cloves garlic, minced
• 2 1/2 cups (1 pound) dried peas, soaked overnight and drained (do not cook yet!)
• 3 cups vegetable broth
• 2 1/2 tablespoons mild chili powder
• 1 tablespoon cocoa powder
• 2 teaspoons ground cumin
• 2 teaspoons smoked paprika
• 1/4 to 1/2 teaspoon chipotle powder, red pepper, or hot smoked paprika (adjust to taste)
• 2 15-ounce cans diced tomatoes, with juice (fire-roasted preferred)
• 1 1/2 cups fresh or frozen corn
• 1/3 cup uncooked quinoa, rinsed
• Pepper to taste
• Optional: wedges of lime and slices of avocado, to serve

Instant Pot Directions:

1. Press the Sauté button and add the onions and cook, stirring, until they soften, about 5 minutes. Add the bell peppers and cook for another 3 minutes. Add the garlic and cook for another minute.
2. Stop the sautéing by pressing the Off button. Add all other ingredients. Lock the lid in place and make sure the vent is set to pressure. Press Manual and set the time to 10 minutes. When done cooking, quick release the pressure.
3. Serve over rice with the optional lime or avocado slices.

Stove Top Directions:

1. Heat a large, non-stick Dutch oven or chili pot. Add the onions and cook, stirring, until they soften, about 5 minutes. Add the bell peppers and cook for another 3 minutes. Add the garlic and cook for another minute.
2. Add the black-eyed peas, broth, and everything up through the tomatoes. Bring to a boil and cook for 5 minutes. Reduce the heat to low, cover, and simmer until the peas are tender. The time will vary depending on the age of the peas, but count on at least 75 minutes, and add more broth if it looks like it’s getting dry.
3. When the peas are tender, check the seasoning and add more to taste (this is a good time to increase the heat by adding more chipotle powder). Add the corn and quinoa and cook until the quinoa is tender, at least 20 minutes. (If the chili seems too “soupy,” uncover the pot; otherwise, keep it covered.)
4. Add pepper to taste. Serve over rice with a squeeze of lime juice or slices of avocado, if desired.

Enjoy 🙂

Picture coming soon.

Butternut Squash Soup with Lentils

Here is the perfect Fall soup! It includes potatoes and red lentils to make this soup creamy and filling.

This recipe is from T. Colin Campbell Center for Nutrition Studies:

Ingredients

• 2 small onions, chopped (or 4 tbsp onion flakes)
• 4 garlic cloves, minced (or 2 tsp granulated garlic)
• 2-cm piece of ginger root (or 1 tsp ginger powder)
• 1 tsp turmeric
• 1 butternut squash, peeled and chopped (6 cups cubed)
• 1 sweet potato, chopped
• 2 small potatoes, chopped
• 1/2 cup red lentils, rinsed and drained
• 2 cups vegetable broth
• Black pepper & smoked paprika, to taste

Directions:

1. Add all ingredients into the instant pot. Set to cook on manual  for 10 minutes with natural release. Use an immersion blender to blend to desired consistency. Add black pepper & smoked paprika if desired.

Enjoy 🙂

Lentil Sloppy Joes

Ingredients:

• 1.5 cups brown lentils
• 2 cups water
• 1 yellow onion, diced
• 1 green bell pepper, diced
• 2 cloves garlic, minced
• 8 oz can tomato sauce
• 6 oz can tomato paste
• 3 tablespoons chili powder
• 2 teaspoons oregano
• 1 tbls yellow mustard
• Optional: cayenne pepper

Directions: Put all ingredients in instant pot and set on manual, high pressure for 24 minutes with natural release.

Enjoy 🙂

Picture coming soon!

Smoky Corn Chowder

This recipe is from High Carb Hannah:

Ingredients:

• 2 large russet potatoes (about 1 pound), cut into chunks
• 1 red pepper, cut into chunks
• white onion (about 8 oz.), cut into chunks
• 1 cup red lentils
• 3 tablespoons smoked paprika
• 1 tablespoon garlic powder
• Curry paste to taste (optional)
• 1 tablespoon Better Than Bouillon (vegetable) or 1 tablespoon of miso, add to taste
• 1 can coconut milk
• 2 one pound bags of frozen corn (use roasted frozen corn if you can find it)
• 4 cups water
• 1 tablespoon or more of liquid smoke (add after cooking), to taste

Directions:

To make on the stove top: Add all ingredients to a large pot and bring to a boil. Cover and simmer for about an hour. Use and immersion blender to blend to desired consistency. Add in liquid smoke. Serve over rice and garnish with extra smoked paprika if desired. Enjoy!

To make in the Instant Pot: Throw everything into the Instant Pot and cook 15 minutes with natural release. Use an immersion blender to blend to desired consistency. Add in liquid smoke. Serve over rice and garnish with extra smoked paprika if desired. Enjoy!