Vegan Blueberry Cobbler

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Healthy Slow Cooker Chipotle Bean Chili

Ingedients:

• 2 tablespoons olive oil
• 2 medium yellow onion (chopped)
• 4 cloves garlic (minced or grated)
• 2 tablespoons chili powder
• 1 tablespoon each of chipotle chili powder, smoked paprika, and dried oregano
• 2 teaspoons ground cumin
• 1/2 teaspoon each of ground cinnamon and cayenne pepper
• kosher salt and black pepper
• 1 (6 ounces) can tomato paste
• 2 red peppers (seeded and chopped)
• 3 carrots (chopped)
• 3-4 cups low-sodium vegetable broth
• 1 (28 ounces) can crushed, fire-roasted tomatoes
• 2 tablespoons plant-based Worcestershire sauce (substitutes include: using same amount of soy sauce or liquid aminos, other options here)
• 1 (14 ounces) can each of white, pinto, black, and kidney beans, all drained

To serve: plant-based plain unsweetened yogurt, plant-based cheddar cheese, avocado, green onions, and cilantro.

Directions:

Option #1: SLOW COOKER

1. Heat the olive oil in a large skillet over medium heat. When the oil shimmers, add the onion, garlic, chili powder, chipotle chili powder, paprika, oregano, cumin, cinnamon, cayenne, and a pinch each of salt and pepper. Cook 5 minutes, until very fragrant. Stir in the tomato paste, bell peppers, and carrots. Remove from the heat and add to the bowl of your crockpot.

2. To the crockpot, add 2 cups broth, the tomatoes, tomato paste, plant-based Worcestershire sauce, and all 4 cans of beans. Season with salt and pepper. Cover and cook on low for 6-7 hours or high for 4-5 hours. If your chili is too thick, add the remaining broth, a little at a time, to thin as desired. 

3. Ladle the chili into bowls. Top as desired with plant-based yogurt, plant-based cheese, avocado, and green onions. Eat and enjoy!

Option #2: INSTANT POT

1. Set the instant pot to sauté. Add the olive oil, onion, garlic, chili powder, chipotle chili powder, paprika, oregano, cumin, cinnamon, cayenne, and a pinch each of salt and pepper. Cook 5 minutes, until very fragrant. Stir in the tomato paste, bell peppers, and carrots. Turn the instant pot off.

2. To the instant pot, add 2 cups broth, the tomatoes, tomato paste, plant-based Worcestershire sauce, and all 4 cans of beans. Season with salt and pepper. Cover and cook on high pressure for 10 minutes. Once done cooking, use the quick release and release the steam. If your chili is too thick, add the remaining broth, a little at a time, to thin as desired. 

3. Ladle the chili into bowls. Top as desired with plant-based yogurt, plant-based cheese, avocado, and green onions. Eat and enjoy!

Option #3: STOVE-TOP

1. Heat the olive oil in a large skillet over medium heat. When the oil shimmers, add the onion, garlic, chili powder, chipotle chili powder, paprika, oregano, cumin, cinnamon, cayenne, and a pinch each of salt and pepper. Cook 5 minutes, until very fragrant. Stir in the tomato paste, bell peppers, and carrots. Cook another 5 minutes.

2. Pour in 2 cups broth, the tomatoes, tomato paste, plant-based Worcestershire sauce, and all 4 cans of beans. Season with salt and pepper. Partially cover and simmer over medium-low heat for 1 hour. If your chili is too thick, add the remaining broth, a little at a time, to thin as desired. 

3. Ladle the chili into bowls. Top as desired with  plant-based yogurt, plant-based cheese, avocado, and green onions. Eat and enjoy!

Recipe adapted from halbakedharvest.com

Portobello Mushroom and Poblano Pepper Fajitas

Ingredients:

Marinade

• 1/4 cup olive oil
• 1/4 cup lime juice (about 2 limes)
• 1 small jalapeño (finely chopped)
• 1/2 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 1/4 teaspoon ground chile powder
• sea salt and black pepper

Fajitas

• 3 large portobello mushrooms (rinsed and pat dry)
• 1 medium purple onion
• 4 medium poblano peppers
• 8 to 10 corn tortillas
• 2/3 cup shredded plant-based cheese or sprinkle with some nutritional yeast (optional)

Avocado Sauce

• 2 avocados
• 1/3 cup fresh cilantro (lightly packed)
• 2 tablespoons fresh parsley (lightly packed)
• 1/2 lime (juiced)
• 2 tablespoons water
• sea salt and black pepper

Directions:

1. Prepare the vegetables:
   • De-stem the mushrooms and gently remove the gills using a spoon. Slice the mushrooms into ½-inch thick strips. 
   • Cut off the tops of the poblano peppers, slice them in half and remove the seeds and membranes. Slice the peppers into ½-inch thick strips, up to 3-inches in length.
   • Slice off the root end and the tip of the red onion. Set it on one of its flat sides and cut down through the middle of the onion, then slice each half into 1/2-inch wide strips by slicing from one flat side to the other. 
2. Toss the mushroom slices, poblano pepper slices and onion slices into a large bowl.
3. In a small bowl, whisk together the marinade ingredients until emulsified. 
4. Pour the marinade over the bowl of prepared veggies. Toss well to evenly distribute the marinade. Let the veggies soak up the marinade for 30 minutes or so, tossing occasionally.
5. In the meantime, make the avocado sauce. 
   • In a food processor, combine the avocados, cilantro, parsley, lime juice and water. 
   • Blend, and add sea salt and black pepper to taste. 
   • Transfer the sauce to a small serving bowl.

6. In a large skillet, heat a tablespoon of olive oil over medium heat. Once it’s shimmering, pour in the marinated vegetables. Cook, stirring occasionally, until the peppers are tender and the mushrooms are browning on the edges (ten minutes or more). Add more oil and reduce the heat if necessary; you don’t want the pan to start smoking. Remove from heat.
7. Gently warm the tortillas individually in a lightly oiled pan over medium-low heat, flipping halfway through cooking (about 20 seconds per tortilla). Stack the warmed tortillas on a plate and keep them warm under a tea towel. Serve the fajita filling with tortillas, avocado sauce, plant-based cheese, and hot sauce.

Recipe adapted from cookieandkate.com

Simple Coconut Quinoa and Lentil Curry with Lime Mango

Ingredients:

• 2 tablespoons coconut oil (other cooking vegetable oil, cooking wine, vegetable broth, or water)
• 2 red bell peppers (chopped)
• 2-3 carrots (chopped)
• 2 cloves garlic (minced or grated)
• 1 tablespoon fresh ginger (grated)
• 2-3 tablespoons thai red curry paste (I like to use 3)
• 1 tablespoons curry powder (I like using spicy curry powder)
• 1 (14 ounces) can full-fat (or low-fat) coconut milk
• 4 cups coconut water OR vegetable broth OR water
• 1 tablespoon plant-based fish sauce or soy sauce 
• 1 cup green lentils (rinsed and drained)
• 1 cup mixed red and white quinoa (rinsed and drained)
• 3-4 big handful baby kale
• 1/2 a lemon (juice + zest) 
• 1/4 cup fresh cilantro + basil (chopped)

To serve: 1 mango (sliced, chopped), fresh limes (sliced), plant-based yogurt or sour cream, Fresno chiles, almonds (slivered, sliced, or chopped)

Directions:

1. Heat the oil (or options listed) in a large heavy bottomed pot set over medium heat. Once hot, add the red pepper and carrots, cook 2-3 minutes or until lightly charred on the edges. 
2. Add the garlic and ginger and cook 30 seconds. 
3. Add the Thai red curry paste and curry powder, continue cooking for another minute or until the curry is fragrant. 
4. Slowly pour in the coconut milk, coconut water (or broth or just water) and plant-based fish sauce (or soy sauce). Stir to combine and then bring the mixture to a boil. Once boiling, stir in the lentils and quinoa. Reduce the heat to a simmer, cover and cook for 20-25 minutes or until the lentils are tender and the quinoa soft. 
5. Stir in the kale and continue cooking, uncovered for another 5 minutes. 
6. Remove from the heat and stir in the lemon juice + zest, the cilantro, and basil.

Ladle the curry into bowls and top with mango. Drizzle the mango with lime juice + zest. Garnish the curry with a dollop of plant-based yogurt or plant-based sour cream, fresno chilies, and almonds. Serve with fresh naan (or gluten free option). EAT.

Recipe adapted from halfbakedharvest.com

Small Group Reflection

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Falafel

Ingredients:

1 lb 4oz (20oz) dried fava beans (about 3 1/2 cups) (not canned) 
7 cups cold water
4 cloves garlic, peeled
1/4 cup onion, diced
1/4 cup Italian parsley, roughly chopped
1/3 cup cilantro, roughly chopped
1 tsp ground cumin
1 tsp ground coriander
Heavy pinch of kosher salt
1/4 cup all-purpose flour, plus more as needed
3 tbsp of water, plus more as needed
6-8 Tbsp canola or vegetable oil for frying

To serve:
Thinned tahini sauce
Sliced lettuce, tomatoes, etc. 

Directions:

Sort through and rinse the fava beans.  Place them into a large stock pot and cover with the water.  Bring this to a boil over medium-high heat.  Reduce the heat so the water is at a gentle simmer and cook for 30 minutes.  Drain and cool the beans completely.

Once the beans are completely cool, place them in the bowl of a food processor fitted with a blade attachment.  Add the garlic, onion, cilantro, parsley, cumin, and coriander to the bowl, and pulse until the mix resembles a coarse sand in texture.  Stop mixing and scrape down the bowl using a rubber spatula.

Add the salt and flour.  Use the first measurement of flour, only adding more if the mixture is too wet.

Add the water to the mixture and pulse, once again.  Your mixture should be a paste which resembles thick, chunky peanut butter.  If you ball it up and it holds together without crumbling, it’s good to go.  If you ball it up and it immediately falls apart, it’s too dry and needs a little more water.  Add a tablespoon of water and pulse again.  Then, do the ball test.  If it’s still too dry, add more water and pulse again.

In a large skillet, heat oil on medium-high.  Scoop the falafel mix into your hand using a portion scoop, then flatten slightly.  Scoop as much of the mix as you can fit onto a plate or platter.  Separately, make sure you have a tray that’s been lined with paper towels to drain the cooked falafel on when they come out of the oil.

Fry four to five balls of falafel at a time for four to four and a half minutes, or until they are a deep brown color.  Turn the falafel balls once to cook on both sides.  Remove the balls from the oil using a slotted spoon.  Drain them on the paper-towel lined dish. Continue frying until all are cooked.

Once all your falafel has been fried, serve it immediately.  You can also keep in a storage container and reheat in the oven on a foil-lined sheet pan.  Heat for ten minutes at 350°F, or until warmed through.

Koshari

For the Crispy Onion Topping:
2 large onions, minced
Salt
1 cup cooking oil

Make the crispy onion topping – in a large skillet, heat the cooking oil over medium-high heat.  Cook the minced onion, stirring often, until they turn a nice caramelized brown. Add a generous amount of salt to help the onions crisp.  Onions must be crispy, but not burned (15-20 minutes).

For Tomato Sauce:

Cooking oil
1 small onion, grated
4 garlic cloves, minced
1 tsp ground coriander
½ -1 tsp crushed red pepper flakes (optional)
1 28-oz can tomato sauce
Salt and pepper
1-2 tbsp distilled white vinegar

Make the tomato sauce – in a saucepan, heat 1 tbsp cooking oil.  Add the grated onion, cook on medium-high until the onion turns a translucent gold (do not brown).  Now add the garlic, coriander, and red pepper flakes, if using, and saute briefly until fragrant (30-45 seconds more).

Stir in tomato sauce and pinch of salt.  Bring to a simmer and cook until the sauce thickens (15 minutes or so).

Stir in the distilled white vinegar, and turn the heat to low.  Cover and keep warm until ready to serve.

For Koshari:

1 ½ cup brown lentils, picked over and well rinsed
1 ½ cup medium-grain rice, rinsed, soaked in water for 15 minutes, drained
½ tsp each salt and pepper
½ tsp coriander
2 cups elbow pasta
Cooking oil
Water
1 15-oz can chickpeas, rinsed and drained

Make the Koshari – Bring lentils and 4 cups of water to a boil in a medium pot or saucepan over high heat.  Add 1 tsp of cumin and 1 tsp of garlic powder.  Reduce the heat to low and cook until lentils are just tender (15-17 minutes).  Drain from water and season with a little salt. 

Cook the rice in the saucepan over medium-high heat with 1 tbsp cooking oil, salt, pepper, and coriander.  Cook for 3 minutes, stirring regularly.  Bring to a boil, then cover and cook until all the liquid has been absorbed.

Cook the pasta al dente.  Drain.

Warm the canned chickpeas on the stove and add 1 tsp each of cumin, coriander, and garlic powder. Add salt to taste.

To serve, fluff the rice and lentils with a fork and transfer to a serving platter. Top with the elbow pasta and ½ of the tomato sauce, then the chickpeas, and finally ½ of the crispy onions for garnish.

Moussaka

Ingredients:  
4 medium potatoes, sliced into circles
2 medium eggplants, sliced into circles
24 oz. spaghetti sauce
4 Tbsp canola or grapeseed oil
1 small onion, thinly sliced
½ a bell pepper, thinly sliced
4 cloves garlic, thinly sliced2 medium tomatoes, diced
1 Tbsp ground cumin
1 Tbsp ground coriander
½ cup warm water
Salt and black pepper
Parsley or cilantro for garnish

Directions:

Heat 2 Tbsp of oil in a wide cast-iron or frying pan over high heat and saute the eggplant until golden brown.

Grease a casserole dish and spread a layer of spaghetti sauce on the bottom.  Place sliced potatoes in the bottom of the dish and cover with another layer of sauce. 

Add a layer of sauteed eggplant and top with the sliced onion, bell pepper, garlic, and tomatoes. 

Mix the cumin and coriander in the warm water and pour evenly over the layer of vegetables.  Top with remaining spaghetti sauce.

Bake at 350 degrees for 20-30 min.  Bake longer for a softer potato layer.

Garnish with parsley or cilantro and serve with warm pita.