Beans are some of the most versatile food, where you can cook a lot many things with ease. You can use them to cook individual vegetables, salads, use them in burritos, and even have soup made of them. The options are too many!
Out of all the options possible, we will be talking about four bean vegetable chili, which can be a very yummy salad replacement for your get togethers, or can simply be a dinner meal too if you have decided to go on a low calorie diet. 🙂
To prepare this, one of my chef friends Cat Harvey helped a lot. I kept on bugging her to give me a different dish with the beans since I was tired of cooking vegetables again and again :P. So here I am, with a new dish, sharing with you all as well 🙂
You need a very basic set of equipment to prepare this dish, which I am sure everyone of you definitely have.
Equipment: Large skillet or frying pan Wooden spoon Chopping board Knife
This four bean vegetable chili can be served with a lot of dishes: Boiled rice Tortilla chips Fresh coriander
You can customize these according to what you have at home, and let me know how you ate the final dish. 🙂
So let’s start with how you are going to cook this yummy nutritious four bean vegetable chili, and what all you are going to need.
Here are the basic ingredients without which this dish would be totally incomplete – the 4 beans. Here, I have used red kidney beans, pinto beans, black beans, and haricot beans. Along with that, 2 green chilis to bring that spicy taste. You can however eliminate the green chilis of you don’t like your dishes very spicy.
Next let’s go to the vegetables you would need to cook this dish.
For this, you would need 1 sweet red pepper (the basic ingredient of the recipe), 1 onion, 2 can tomatoes, 1 courgette, and 1 tbsp chili infused oil.
Next comes the cooking part, where you prepare the vegetables. Once you have prepared the vegetables, add the boiled and drained beans to this, and cook for another 10 minutes, and you have your dish ready. 🙂 Like I said before, you can combine it with some rice and chips and get started with the meal.
A healthy, nutritious, and low calorie Beans Recipe
1/2 can red kidney beans
1/2 can pinto beans
1/2 can black beans
1/2 can haricot beans
2 cans chopped tomatoes*
1 sweet red pepper
1 brown onion
2 cloves garlic
2 green chilis
1 tbsp chili infused oil
1 tsp smoked paprika
1/2 tsp celery salt
1/2 tsp garlic salt
Peel and finely chop the onion. Remove the seeds from a pepper and cut it into small cubes. Slice the courgette into chunky discs and then cut those into quarters. Peel and mince the garlic. Finely chop the chilis, and make sure to include the seeds for extra heat!
Heat the oil in the frying pan. As the vegetables and fry them for 10-12 minutes, stirring regularly with a wooden spoon.
In a meantime, open cans of beans and tomatoes. Drain the liquid from the beans, rinse them with cold water and measure out the set amount.
Add beans and tomatoes to the frying pan. Stir in smoked paprika and salt. Cook for another 10 minutes until the ingredients are thoroughly combined and heated up.
Time to serve! Present it with a side of boiled or steamed rice and tortilla chips, topped with fresh coriander leaves.
*if you want to take this recipe to the next level, why not roast your own tomatoes? Simply chop tomatoes into segments, place them into a casserole dish and roast at 180 C for 1 hour.
Keywords: Vegan Snacks, Appetizer, Healthy Recipe, Vegan Beans Recipe, Red Kidney beans, Pinto beans, Black beans, Haricot beans
Rohit has been a Vegan for over 3 years and a vegetarian for life. He loves going to the gym, martial arts and cooking easy vegan recipes. He has a vast knowledge of Veganism and understands how it impacts our health and well-being.
Shepherd’s Pie is definitely one of the best wintry dishes you would love to enjoy anytime of the year. Though I said wintry (as I feel I can take in so much of potatoes and heaviness in winter only!), it is a great recipe to try out in summer, for parties as well.
When I shared the thought with my friend Cat Harvey, about how I miss Shepherd Pie ever since I became vegan (as earlier I thought it is best when non vegan dish only), she came up with a vegan recipe for the same real quick!
Hats off to you Cat!
She made an amazing Vegan Shepherd’s Pie which I couldn’t even differentiate from my time of being non vegan. And I would strongly recommend everyone who is vegan or turning vegan, that this is one dish you must try, and you will never miss being non vegan ever again.
Potatoes is normally a favorite food for every human being. And when you get truck load of vegetables along with your favorite potatoes, you can definitely take in some healthy ingredients in your stomach, right?
This is also one amazing baked dish, with vegetables topped with mashed potatoes (though not that simple as it sounded just now!)
So let’s move on to how we can proceed with cooking Vegan Shepherd’s Pie and make your party more fantastic!
Here is all the equipment you would need to prepare your dish.
Rectangular loaf tin
Medium mixing bowl
Now coming to the main ingredients, you need to start with dry soya mince (or frozen or ready to cook version of soya mince), some vegetables (I used peas, carrot, onion), and finally some potatoes.
Once you have carried out the process of cooking the vegetables (as mentioned in the steps below), you would have the following stage ready with you.
Now all you have to do is top this with some mashed potato and bake it in the oven for 40-45 minutes at 200˚C.
You would then have your final Vegan Shepherd’s Pie ready to serve.
Here is the step by step recipe which you can follow to create this yummy potato dish.
Gluten-Free High Protein Vegan Version with Soya Mince; Packed with Vegetables and Topped with Potatoes
200g dry soya mince*
50g green peas
250ml vegetable broth
1 russet potato
1 brown onion
1 tbsp sunflower oil
1 tbsp coconut oil
1⁄2 tsp sea salt
Fill the pot halfway with water and bring it to boil. Cut the potato into inch cubes and add it to the pot. Boil for 10-12 minutes until the potatoes can be easily pierced with a fork. Drain the water.
Add coconut oil and salt to the potatoes and mash them roughly with a fork. Finely cut chives and mix them into the mash.
While the potatoes are cooking, prep the vegetables. Peel and finely chop the onions, cut the carrot into quarters and thinly slice each quarter.
Heat the sunflower oil in the frying pan. Add carrots, onions and peas and stir fry them for 5-7 minutes until the onions soften and turn a subtle golden colour.
In a small bowl, combine soya mince with the vegetable broth and set it aside to rehydrate.*
In a mixing bowl, combine soya mince with fried vegetables, mixing everything thoroughly together. Empty the contents of the bowl into the loaf tin, evening out the surface.
Top the mince with potato mash and smooth it out with a spoon.
Heat the oven to 200 C (392 F) and cook your shepherd’s pie in the middle of the oven for 40-45 minutes.
* Alternatively, you can use frozen soya mince or a ready-to-cook version, seasoning them with vegetable stock powder instead of adding broth.
You can have pasta in numerous forms; there are almost unlimited varieties of pasta recipes. And here in this post, we will be focusing on one such recipe with butternut squash, aka butternut pumpkin (a term more popular in many regions of the world).
One of my friends Cat Harvey helped me create a unique recipe for this orzo pasta, which I am sure all of you would also love!
There is no perfect time to have salads. Salad is one thing which you can have any time of the day without worrying much of filling your stomach before having the main meal!
And so, this recipe will also be a delight to prepare and have before your lunch or even your dinner.
Moreover, if you have any Vegan potluck coming up, then this recipe would be a wonderful dish to prepare and take with you to your potluck. I am sure all the people there would love this and would want your recipe! But shhh!! Don’t share that easily! 😀
So let’s move on to what you will need and how you can prepare this yummy orzo pasta and butternut squash salad recipe. Here is the equipment you would need to prepare the dish.
Now let’s move on to the main part, the ingredients (without which you cannot even start :D).
For this recipe, you only need half of the butternut squash. Once you have the ingredients ready, stir together the chopped butternut squash and sweet pepper with some oil and salt, and roast the vegetables in the oven for 40-45 minutes.
Next, cook the orzo in a separate pot for around 8-10 minutes. You can reduce the cooking time if you like your pasta more firm. And once your vegetables and orzo are ready, combine them in a separate salad bowl like this.
You are almost there!
Now all that is left is chop the cherry tomatoes, and some spring onion, and combine them with your pasta and vegetables in the salad bowl. Pour some more oil now, and some lemon juice, and you have your salad ready 🙂 You can add more salt and pepper depending on your taste buds.
And at the end, top the salad bowl with some roasted sesame seeds.
Gluten free, delicious, and easy to cook pasta recipe
150g cherry tomatoes (10-15 tomatoes)
75g orzo pasta
2 spring onions
1 sweet pepper
1/2 butternut squash
1 1/2 tbsp olive oil
Salt and pepper to taste
Sesame seeds to garnish
Cut the butternut squash in two and set one half aside (it can be used for a different recipe or chopped up and frozen). Scoop the seeds out with a spoon and peel the skin off. Cut your butternut squash into 1/2 inch cubes and place into a roasting dish. Slice the pepper into thin rings and add it to the roasting dish along with 1 tbsp olive oil. Feel free to add some salt and pepper to taste. Stir all ingredients together.
Heat the oven to 200 C (392 F) and roast the vegetables for 40-45 minutes. You’ll know when butternut squash is ready when it can be easily pierced with a fork and the colour is a little brighter.
In a meantime, fill the small pot with water (about 2/3 of the way up) and bring it to boil. Add in orzo and cook for 8-10 minutes. If you prefer your pasta al dente, keep the cooking time on a shorter side.
Once orzo is cooked, drain the water and pour the pasta into the salad bowl.
Take roasted vegetables out of the oven when they are ready and set aside to cool.
Finally, cut cherry tomatoes in half and finely chop spring onions. When orzo and roasted vegetables have thoroughly cooled down, add tomatoes and spring onions to the salad bowl. Pour in the remaining olive oil and squeeze the juice from half a lime. Stir all ingredients together and add more salt and pepper if necessary. Top with roasted sesame seeds.
You can add any number of other ingredients in this recipe like pomegranates, spinach, garlic, nutmeg, and so on. This is one dish you can keep exploring by adding your own ingredients.
Who doesn’t love burgers? Well, I for sure definitely do! Anywhere I go on a trip, burgers are definitely on my to do list to eat! 😛
And why not? After all, a burger can be made with so much of variety, that one can definitely not get bored of eating this.
Ever since I turned vegan, I have been experimenting a lot with various foods. I never imagined I could ever create so many delicious recipes (And not to forget, health as well!) So when I came across the nutrition of quinoa and black beans, I knew for sure I had to experiment this sometime in burgers as well.
And that is what I did! I called my friend, Cat Harvey, to prepare a yummy and easy recipe for me to try. Trust me, it turned out to be an excellent and extremely yummy nutritional junk snack (felt weird to use both “nutritional” and “junk” together. 😀 But that’s true! )
You can easily carry out this experiment and prepare this yummy quinoa and black bean burger at the comfort of your own kitchens. You won’t even have to worry much about calories with this food.
If you are not a big fan of mushrooms, you can totally skip this ingredient too.
Three main ingredients, and you are almost there! Using these 3, and a few other dry ingredients (as mentioned in recipe below), you can now create a burger patty.
Once the patty is ready, coat it in the breadcrumbs.
Now simply bake it in the oven, turning the sides mid way. If you don’t have oven or wish to cook it on a pan, you can simply brush the pan with some oil and cook the patty on it, occasionally turning the sides.
Once your quinoa and black bean burger patty is ready, all that is left is use some vegetables (lettuce, onion, tomato, etc.), along with the patty in the burger and you are ready to have your meal. You can also club it along with potato or sweet potato fries.
You can also add avocado in the burger if you want to make it more healthy. Or you can skip it too, if you don’t like avocado much.
Your burger is finally ready. Have a happy meal! 🙂
A Healthy, Tasty, High Protein, and Gluten Free Burger
1 can black beans
1/2 brown onion
1 tbsp coconut oil
1 tbsp chickpea flour
1 tsp arrowroot powder
1/2 tsp salt
1/2 tsp vegetable stock powder
Heat the coconut oil in the frying pan. Clean and finely chop the mushrooms, peel and dice the onion. Add them into the frying pan and sauté for 8-10 minutes.*
Fill the pot with water about halfway up and bring it to boil. Add in quinoa and cook for 10- 12 minutes until quinoa expands in size. If the water evaporates before the quinoa is cooked, add in some more water.
While quinoa and mushrooms are cooking, drain the liquid from black beans and add them into a blender. Blend at low to medium setting until they form of a chunky paste.
In a mixing bowl, combine mushrooms, quinoa and beans. Add chickpea flour, arrowroot, vegetable stock powder and salt. Use a fork to gently fold everything in.
Pour breadcrumbs into a shallow bowl. Form the burger “dough” into six spheres. Place each ball into the bowl of breadcrumbs and gently press down to flatten in into a burger shape. Turn over to coat the other side.
Place your burgers into a freezer for at least an hour – this will help them maintain shape. When it comes to cooking, bake these burgers in the oven at 200 C (392 F) for 18-20 minutes, turning over halfway through. If you’re hosting a barbecue, these quinoa and bean burgers can also be cooked on a grill (15-17 minutes turning over regularly).
* You can totally skip mushrooms if you are not fond of them much.