Vegan sweet potato breakfast bowl
Vegan Sweet Potato Breakfast Bowls

Ready to level up on breakfast with the addition of some delicious baked or steamed sweet potatoes? You will not regret it! These vegan sweet potato breakfast bowls are oil free, delicious, nutritious, and quite addicting.

I love to make a big batch of either steamed or baked sweet potatoes for the week when I am craving this breakfast. When we have the sweet potato already cooked – the recipe comes together in NO time. It’s also nice to have cooked sweet potatoes on hand for delicious sweet potato muffins or pancakes too!

All this recipe takes is a bake – mash – and mix. Top with either raw or toasted pecans.

Vegan sweet potato breakfast bowl

Love this Vegan Sweet Potato Breakfast Bowl? Check out these other amazing breakfast treats!

What you will need for the Vegan Sweet Potato Breakfast Bowl:

Vegan sweet potato breakfast bowl

Ingredients Required:

Sweet Potatoes

Rolled Oats

Non-dairy Milk

Maple Syrup

Cinnamon

Ground Ginger

All Spice

Crushed Pecans to top

Vegan sweet potato breakfast bowl

Sweet Potato Vegan Breakfast Bowls

5 from 1 vote
Print Pin Rate
Course: Breakfast
Cuisine: American
Keyword: easy healthy breakfast
Prep Time: 20 minutes
Cook Time: 10 minutes
Total Time: 30 minutes
Servings: 2
Calories: 416kcal

Ingredients

  • 1 large sweet potato peeled, diced and steamed
  • 1 cup rolled oats
  • 1 cup non-dairy milk
  • ¼ cup maple syrup
  • ½ tsp cinnamon
  • ½ tsp ground ginger
  • ¼ tsp all spice
  • Pinch of sea salt

To serve

  • crushed pecans raw or toasted

Instructions

  • Steam the peeled and diced sweet potato until tender, about 10 minutes. (alternately, you can microwave or bake).
  • Drain and mash the sweet potato in a small saucepan and add in all of the listed ingredients (except for the pecans). Cook the mixture over medium heat for 10 minutes until the oats are nice and tender. Taste test and adjust to your preferred sweetness/spice level. Top with some delicious raw or toasted crushed pecans. Enjoy!
  • If you have the time, I like to pour my oats (with the pecans on top) and bake at 375F/190C for just a few minutes until a tad crispy. I don't know why, but this just takes it to the next level of yummy. Drizzle extra maple syrup on top.

Nutrition

Calories: 416kcal | Carbohydrates: 82g | Protein: 11g | Fat: 5g | Saturated Fat: 1g | Sodium: 128mg | Potassium: 796mg | Fiber: 8g | Sugar: 32g | Vitamin A: 16498IU | Vitamin C: 11mg | Calcium: 271mg | Iron: 3mg
Vegan sweet potato breakfast bowl
chocolate chia pudding
The PERFECT Chocolate Chia Pudding (with the perfect consistency)

I tried chia pudding for the very first time 8 years ago in Hawaii. I just randomly walked into a cute little hipster cafe and ordered the first thing on the menu – chocolate chia pudding with some fruit.

My world was changed. It was amazing. Pretty sure I spent way too much money on this extremely overpriced bowl of seeds and milk – but I had no idea we could make this at home!

Fast forward a few years and there I was, in the kitchen, making some homemade chia pudding. It was always delicious but I could never quite figure out how that hipster cafe made it so darn delicious. I kept trying. Kept eating chia pudding that was always yummy but never quite hit the spot.

Until today. Enjoy!

The perfect chia pudding

The PERFECT Chocolate Chia Pudding (with the perfect consistency)

  • 3 TBSP chia seeds
  • 1/2 cup full fat or reduced fat canned coconut milk
  • 1/4 cup vanilla non-dairy milk (I used organic vanilla soy milk)
  • 1/2 TBSP cocoa powder, unsweetened
  • 1 TBSP maple syrup

*If using plain non-dairy milk, add in 1/2 tsp vanilla extract

Add all of the ingredients to a mason jar (or 2) and mix well. I like to use a little whisk but a fork/spoon will do just fine. Be sure to mix right away to avoid the chia seeds sticking to the sides. Next, add the top to the mason jar and then give it a very good shake – take all that pent up energy out on that mason jar!

Pop it into the refrigerator and enjoy the next morning for breakfast or even that night for a delicious dessert. I love this recipe so much because the canned coconut milk makes it super decadent and filling – unlike most homemade chia pudding recipes that make you hungry WHILE you eat it (anyone else hate this?!). Hope you love it as much as this mama does!

Looking for more super simple recipes that hit the spot like this chocolate chia pudding? Try these out:

Save for later and Pin!

The best chocolate chia pudding
chocolate chia pudding
Vegan Sweet Potato Tacos
Vegan Sweet Potato Tacos

Vegan Sweet Potato Tacos

Welcome back mamas! Today we are making Vegan Sweet Potato Tacos.

They are plant-based, dairy-free and gluten-free (if you pick corn tortillas). So it’s a super healthy version of the original Mexican tacos. These vegan tacos are made with sweet potatoes, black beans, avocado, cilantro and a spicy homemade dressing.

This is a very yummy plant-based recipe, it’s packed with flavor and it’s perfect for every occasion. It also comes together in no time!

Vegan Sweet Potato Tacos

I love tacos so much! Unfortunately finding good plant-based vegan tacos is sooo difficult! Especially here in Italy, in a small town.

So, when I started craving Mexican food I was a little desperate, and I tried so many recipes to get that rich flavor Mexican food has. And after trying quite a few recipes, this one was the winner!

I love these Vegan Sweet Potato Tacos because they’re filled with such magical flavors! The dressing really adds that special touch to the dish, you can make it as spicy as you want and you only need a blender to make it. Also, apart from being super delicious, these tacos are also a balanced meal. The avocado brings in amazing healthy fats, the sweet potatoes are rich in vitamins and the black beans are a great source of protein and fibers.

Finally, if you really want that Mexican flavor, don’t skip the toppings: freshly chopped onions, cilantro and lime make all the difference!

It’s the perfect dish, basically. My whole family loves it and it’s a good dinner idea for when you invite friends over and you want to make some yummy comfort food, that doesn’t require you slaving away in the kitchen all day.

If you try them, let me know how they turn out!

Vegan Sweet Potato Tacos

What you will need to make these delicious vegan sweet potato tacos:

Ingredients Required:

Sweet Potaoes

Garlic

Chili Powder

Ground Cumin

Paprika

Black Beans

Tortillas

Avocado

Cilantro

Lime

Hot Sauce

Raw Sunflower Seeds

Maple Syrup

Jalapeno Peppers

 

Orgain Protein

Check out these other amazing plant based lunch ideas!
Vegan Creamy Cauliflower Soup
Vegan Apple Walnut Squash Salad
Vegan Berry Winter Salad

Benefits of…

Black Beans

  • Besides protein, black beans provide lots of soluble and insoluble fiber — both of which can decrease your risk of many chronic diseases and help you stay fuller, longer. Eating black beans as part of a balanced diet can decrease your risk of diabetes, heart disease, and some cancers. One of the commonalities between “blue zones” — the places on Earth where people live the longest — is the consumption of beans.

Avocado

  • Also known as an alligator pear or butter fruit, the versatile avocado is the only fruit that provides a substantial amount of healthy monounsaturated fatty acids (MUFA). Avocados are a naturally nutrient-dense food and contain nearly 20 vitamins and minerals.

Cilantro

  • Among its other benefits, the cilantro plant contains dodecenal, an antimicrobial compound that may help protect your body against infections and illnesses caused by tainted food. The compound is effective against Salmonella, a microbe that can cause life-threatening food poisoning.

Vegan Sweet Potato Tacos

Vegan Sweet Potato Tacos

These delicoius vegan sweet potato tacos are the perfect treat for lunch or dinner!
5 from 2 votes
Print Pin Rate
Course: dinner, lunch
Cuisine: American, Mexican
Keyword: budget friendly vegan, vegan, whole food plant based
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Servings: 4
Calories: 707kcal

Ingredients

  • 2 sweet potatoes sliced into small cubes
  • 2 cloves garlic minced
  • ½ tbsp chili powder
  • ½ tbsp ground cumin
  • 1/8 tsp paprika
  • ½ tsp sea salt
  • 1 can black beans drained and rinsed
  • 1 package tortillas flour or corn
  • 1 avocado
  • 1 handful fresh cilantro
  • 1 lime sliced into wedges
  • Salsa/hot sauce

Dressing

  • 1 cup raw sunflower seeds soaked overnight in water (rinsed and drained after)
  • 1 tbsp maple syrup
  • 2 limes juiced
  • 1 jalapeno pepper seeds removed. Optional for spice.

Instructions

  • If you accidentally forgot to soak the sunflower seeds, don’t worry. Just boil some water really quick and let it sit until the sweet potatoes are done baking .
  • Preheat oven to 400F/200C. Line baking sheet with parchment paper or a silicone mat. Prep the sweet potatoes into small cubes and rinse/drain beans. Toss the potatoes and beans in the seasonings (Be sure to keep them separate): chili powder, cumin, paprika and sea salt.
  • Bake for 10-15 minutes. Flip halfway through.
  • Add all dressings ingredients to blender and blend until smooth. Adjust as needed; feel free to add any seasonings you wish.
  • Prep toppings. Once the sweet potatoes and beans are ready, begin layering the tacos and enjoy!

Nutrition

Calories: 707kcal | Carbohydrates: 95g | Protein: 22g | Fat: 30g | Saturated Fat: 4g | Sodium: 865mg | Potassium: 1266mg | Fiber: 19g | Sugar: 13g | Vitamin A: 16575IU | Vitamin C: 28mg | Calcium: 193mg | Iron: 7mg

In search of a Food Processor to make all of your plant based dressing dreams come true? Here are our top 3 picks:

Our Current Processor: The Magimix

  • Now, listen. I LOVE my food processor. But I did not purchase this until I was already a recipe creator for 3 years and, in those three years, I saved up a heck of a lot of pennies. Once my original food processor died (you will see it below!), I decided to upgrade to this absolutely magnificent machine. Is this necessary for your kitchen? Probably not. BUT, if you are serious about creating recipes and have the budget, this is one that cannot be beat. P.s this has a THIRTY year warranty.

Magimix Food Processor

The Cuisinart 14-cup Food Processor

  • Brushed stainless steel, 720-watts, large capacity….this is an absolute gem of food processors! I love how it all detaches like our magimix and makes creating AND removing easy. If you have ever had a food processor where the blades do not detach, then you know the struggle.

Cuisinart Food Processor

Cusinart 7 Cup Food Processor

  • So, sadly, our original food processor is no longer being sold (I find this a bit odd!), but this one is the closest that I could find for the price range, brand name, and quality. I always recommend going for the higher cup size (10-14 range), but this is a wonderful option for small families/singles/students. If budget is a concern and you are a larger family, go for the refurbished items before going down in size (I promise, a small cup size will drive you INSANE and you will kick yourself for not going bigger and refurbished!). So this has a stainless steel detachable blade, compact cover, spatula, extra large feed tube, and a 5 year motor warranty.

Cuisinart food processor

Find more healthy vegan recipes like these Vegan Sweet Potato Tacos when you join The WonderMamas Meal Plan Membership!

Vegan Meal Plan

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Vegan Sweet Potato Tacos
Vegan Pecan Pie Cups
Vegan Pecan Pie Mini Cups

Vegan Pecan Pie Mini Cups

Welcome back, mamas! Today’s vegan plant-based recipe are these Pecan Pie Mini Cups.

I absolutely adore pecan, and this healthy pecan, sort of pie, in mini cups is perfect for the holidays. It’s a healthy version of a festive pecan pie, it has no refined sugar, it’s gluten-free, dairy-free and full of nutrients!

These cute mini cups are the perfect size. They could be a delicious healthy snack or a good breakfast idea. Also, they’re great to be served at a holiday party if you are visiting family or friends. I think they would also be perfect as a small gift, you can put them in a little box and give them away instead of Christmas cookies for example.

This can also be a nice activity to do with your kids and family. You can never go wrong with some healthy holiday baking.

Vegan Pecan Pie Cups

I absolutely love all things pecan. But sometimes I just don’t have time to make an entire pie (I know – sad) so I was really determined to find an easy and healthy way to make something similar to the traditional pecan pie, but with a little twist. It tried different recipes and this one is absolutely a winner. Everyone loved it, even the kids!

Unlike most desserts, these pecan pie minis cups are sooo easy to make. This recipe has only a few ingredients and you basically only need to put them all in a blender. You can also make them in cupcakes wrappers, make a huge batch and store it in the freezer for later use, or simply in the fridge.

I would love to know if you decide to make this! Enjoy!

 

Vegan Pecan Pie Cups

What you will need to make these delicious and adorable vegan pecan pie mini cups:

 

Ingredients Required:

Dates

Pecan Nuts

Maple Syrup

Cinnamon

Milled Flaxseed

 

Orgain Protein
 

Check out these other amazing plant-based desserts!

Vegan Breakfast Cranberry Muffins
Homemade Vegan Nutella
The Best Chickpea Cookie Dough Ever!

 

Benefits of…

Pecans

  • Raw pecans pack a 1-2-3 punch of protein, healthy fats, and fiber that can help keep you energized and satisfied. Pecans are a good source of calcium, magnesium, and potassium, which help lower blood pressure. Most of the fat found in pecans is a healthy type called monounsaturated fat.

Cinnamon

  • Apart from being a delicious spice, cinnamon has lots of amazing properties. It is loaded with antioxidants and has amazing anti-inflammatory properties, which can help to make your body hostile to viruses and other diseases. It also helps with hormone regulation!

Flaxseeds

  • Some call it one of the most powerful plant foods on the planet. There’s some evidence it may help reduce your risk of heart disease, cancer, stroke, and diabetes. It is rich in Omega-3 essential fatty acids, “good” fats that have been shown to have heart-healthy effects. Lignans, which have both plant estrogen and antioxidant qualities, and fiber.

 

 

Vegan Pecan Pie Cups

Vegan Pecan Pie Cups

5 from 1 vote
Print Pin Rate

Ingredients

  • ¾ cup dates soaked overnight
  • 1 cup pecan nuts soaked overnight
  • ¼ cup maple syrup
  • ½ tsp cinnamon
  • 1 tbsp milled flaxseed
  • 10-15 pecans for topping

Instructions

  • Preheat the oven to 220 C (430 F). Place soaked pecans and dates into a blender, along with maple syrup and cinnamon. Blitz until the mixture is smooth.
  • Transfer it into a bowl and fold in the flaxseed. Scoop the “filling” into ramekins and top with whole or crushed pecans.
  • Bake for 10 minutes and enjoy hot or chilled!

 

Find more healthy vegan recipes like these Vegan Pecan Pie Cups when you join The WonderMamas Meal Plan Membership!

Vegan Meal Plan

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Vegan Pecan Pie Cups
Vegan Spiced Red Lentils
Vegan Spiced Red Lentils

Vegan Spiced Red Lentils

Hello wonderful people, and welcome back! Today’s recipe are these Vegan Spiced Red Lentils, with basmati rice!

Lentils are one of the healthiest foods on the planet, they’re rich in fiber, they contain a whopping 9 grams of protein per 1⁄2-cup serving and are so easy on the budget!

I always have them in my pantry, they’re one of the staples of a plant-based diet.

If you don’t know how to cook them, they could turn out to be a little bit boring, and just a tad blad.
So today I’m gonna show you one of my favorite ways to cook lentils. As always everything will be vegan, healthy and extremely delicious.

 

Vegan Spiced Red Lentils

If you ever had lentils and found them to be bland it’s probably because they were cooked in plain old water – not a lot of flavor there – so I like to flavor them at multiple stages in the cooking process.

Here I am adding the lentils, after they’ve soaked for a couple of hours, into the veggies and spices pan.
Moreover, by blending part of the mixture and stirring it back into the pot, I make it more creamy and even more flavorful. A step that you can totally skip if you don’t have a blender, but that will make your lentils extra creamy and flavorful.

Something else I like doing when cooking lentils, is to rinse them under cold water before soaking or cooking them. There can occasionally be small stones or debris mixed in with lentils, so it’s a good idea to wash them in a colander first. Also, I try to grab the freshest lentils I can find at the store, they don’t really “go bad” as other foods, but don’t taste as good if they’ve been sitting in a store for too long.

 

Vegan Spiced Red Lentils

What you will need to make these delicious vegan spiced red lentils:

 

Ingredients Required:

Onion

Garlic

Ginger

Turmeric

Cumin

Japaleno Pepper

Red Lentils

Tomatoes

Kale

Basmati Rice

 

Orgain Protein
 

Check out these other amazing plant based soul food recipes!

Vegan Green Bean Casserole
Vegan Curry Noodle Soup
Vegan Berry Winter Salad

 

 

Benefits of…

 

Red Lentils

  • All types of lentils are such good food to add to your vegan diet. They are rich in fiber, a great source of protein and low in calories. Plus, they are a great way to add more iron and folate into your diet.

Turmeric

  • This spice and especially its most active compound curcumin have many scientifically-proven health benefits, such as the potential to prevent heart disease, Alzheimer’s and cancer. It’s a potent anti-inflammatory and antioxidant and may also help improve symptoms of depression and arthritis.

Ginger

  • This spice is a favorite in a lot of cultures. Consuming ginger is a great way to protect your body from viruses and inflammatory diseases. It has lots of good benefits to your body, like balancing your blood sugar and cholesterol levels, it also helps with nausea, vomiting and digestion.

 

Vegan Spiced Red Lentils

Vegan Spiced Red Lentils

These delicous vegan spiced red lentils have a touch of chili flavor that will get you hooked, quick!
5 from 1 vote
Print Pin Rate
Course: dinner, lunch
Cuisine: American, Indian
Keyword: Oil Free, vegan, whole food plant based
Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes
Servings: 4
Calories: 382kcal

Ingredients

  • 1 onion diced
  • 4 cloves garlic diced
  • 1- inch ginger peeled and grated
  • 3/4 tsp turmeric powder
  • 3/4 tsp cumin powder
  • 3/4 tsp sea salt
  • 1 jalapeno pepper omit if you wish, seeds removed and diced small
  • 1 cup dry red lentils soaked for 2 hours and rinsed
  • 28 oz can whole tomatoes
  • 2 cups water
  • 1 bunch lacinato kale roughly chopped

To serve

  • 1 cup basmati rice
  • 2 cups water
  • Pinch sea salt
  • Hemp Hearts

Instructions

  • Cook the basmati rice according to package instructions.
  • In a large stock pot, add ¼ cup water and diced onion. Sauté for 3-5 minutes and then add in the garlic, ginger, jalapeño, turmeric and cumin powder. Heat until nice and fragrant. Add water as needed.
  • Stir in the soaked/rinsed red lentils, 1 can whole tomatoes, and 2 cups water. Bring to a boil and simmer for 30-35 minutes (until the lentils are tender). Blend half of the mixture with an immersion blender or in a blender (carefully). Pour back into the stock pot and stir in the kale. Cover and allow the kale to wilt into the lentils. Serve over basmati rice.

Nutrition

Calories: 382kcal | Carbohydrates: 77g | Protein: 17g | Fat: 1g | Saturated Fat: 1g | Sodium: 604mg | Potassium: 922mg | Fiber: 17g | Sugar: 7g | Vitamin A: 296IU | Vitamin C: 28mg | Calcium: 121mg | Iron: 6mg

 

Find more healthy vegan recipes like these Spiced Red Lentils when you join The WonderMamas Meal Plan Membership!

Vegan Meal Plan

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Vegan Spiced Red Lentils
Roasted Red Pepper Hummus
Roasted Red Pepper Hummus

Roasted Red Pepper Hummus

Welcome back, beautiful people! Today’s recipe is this creamy Roasted Red Bell Pepper Hummus.

This delicious recipe is a twist on the traditional hummus recipe, which doesn’t feature roasted red bell pepper. It is so creamy and so packed with flavor that it’s the perfect dip to eat with your veggies!

I’m always on the hunt for good spreads or dips, to eat with veggies or plant-based chips. And this one is an amazing option if you love hummus. It’s so easy to make, you need less than 10 ingredients and a food processor! You really can’t go wrong with this one.

Process & Serve!

Roasted Red Pepper Hummus

We love hummus so much at our house, and if you are one of those people too, you will want to try this one.

It’s the perfect healthy snack, it’s high in protein, high in fiber and the ingredients are packed with vitamins and immune-boosting properties. Plus, it’s fully plant-based and dairy-free, but still super creamy and smooth. I made a batch and let me tell you, it didn’t last as long as I would have liked. It’s an amazing way to increase the amount of veggies and your family’s diet.

Also, I love how versatile hummus is. For example, I think it goes very well with salads, it makes them so creamy and you won’t even need to add any other seasoning sometimes.

Try it out with veggies and chips, but also try adding it to salads or other dishes that would go amazing with it and let me know how it turns out!

 

Roasted Red Pepper Hummus

What you will need to make this Delicious Roasted Red Pepper Hummus:

 

Ingredients Required:

Roasted Red Bell Peppers

Chickpeas

Lemon

Tahini

Garlic

Cumin

Sea Salt

 

Orgain Protein
 

Check out these other amazing snacks!

Vegan Stuffed Peppers with “Goat Cheese”
Healthy Vegan Brownies
Homemade Vegan Energy Bars

 

Benefits of…

Red Peppers

  • Bell peppers are rich in many vitamins and antioxidants, especially vitamin C and various carotenoids. For this reason, they may have several health benefits, such as improved eye health and reduced risk of several chronic diseases.

Cumin

  • Cumin has many evidence-based health benefits. Some of these have been known since ancient times, while others are only just being discovered. Using cumin as a spice increases antioxidant intake, promotes digestion, provides iron, may improve blood sugar control and may reduce food-borne illnesses.

Chickpeas

  • We love chickpeas on this blog! They are a great source of vitamins, minerals and fiber. Overall providing many benefits to your plant-based diet. Chickpeas may offer a variety of health benefits, such as improving digestion, aiding weight management and reducing the risk of several diseases. Most important of all, they are high in protein, making it a staple for a plant-based diet.

 

Roasted Red Pepper Hummus

Roasted Red Pepper Hummus

Looking for a healthy and delicious snack? Look no further than this delicious hummus made from roasted red bell peppers!
5 from 1 vote
Print Pin Rate
Course: Dip, Snack
Cuisine: American, Mediterranean
Keyword: dairy free, gluten free, vegan
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 8
Calories: 57kcal

Equipment

  • Food Processor

Ingredients

  • 1 jar roasted red peppers about ¾ cups
  • 1 can chickpeas
  • 1 lemon juiced
  • ¼ cup tahini well stirred
  • 1 clove garlic
  • ½ tsp cumin
  • Pinch sea salt
  • 2 tbsp water or more as needed

To Serve

  • Carrots
  • Zucchini
  • Cucumbers
  • Extra Bell Peppers
  • Crackers

Instructions

  • Add the tahini and lemon juice to the food processor and process until a cream is formed. Scrape down the sides if needed.
  • From here, add in the garlic (peeled and crushed), cumin, and sea salt. Process again.
  • Rinse and drain the chickpeas and add to the food processor. Process until very smooth and creamy. Add water as needed.
  • Lastly, add the bell peppers and process for 2 minutes until smooth. Add extra water here if needed as well. Taste test and adjust with sea salt/pepper or even extra lemon.
  • Serve with sliced veggies and/or crackers.

Nutrition

Calories: 57kcal | Carbohydrates: 5g | Protein: 2g | Fat: 4g | Saturated Fat: 1g | Sodium: 585mg | Potassium: 115mg | Fiber: 1g | Sugar: 1g | Vitamin A: 221IU | Vitamin C: 27mg | Calcium: 32mg | Iron: 1mg

In search of a Food Processor to make all of your vegan snack dreams come true? Here are our top 3 picks:

Our Current Processor: The Magimix

  • Now, listen. I LOVE my food processor. But I did not purchase this until I was already a recipe creator for 3 years and, in those three years, I saved up a heck of a lot of pennies. Once my original food processor died (you will see it below!), I decided to upgrade to this absolutely magnificent machine. Is this necessary for your kitchen? Probably not. BUT, if you are serious about creating recipes and have the budget, this is one that cannot be beat. P.s this has a THIRTY year warranty.

Magimix Food Processor

The Cuisinart 14-cup Food Processor

  • Brushed stainless steel, 720-watts, large capacity….this is an absolute gem of food processors! I love how it all detaches like our magimix and makes creating AND removing easy. If you have ever had a food processor where the blades do not detach, then you know the struggle.

Cuisinart Food Processor

Cusinart 7 Cup Food Processor

  • So, sadly, our original food processor is no longer being sold (I find this a bit odd!), but this one is the closest that I could find for the price range, brand name, and quality. I always recommend going for the higher cup size (10-14 range), but this is a wonderful option for small families/singles/students. If budget is a concern and you are a larger family, go for the refurbished items before going down in size (I promise, a small cup size will drive you INSANE and you will kick yourself for not going bigger and refurbished!). So this has a stainless steel detachable blade, compact cover, spatula, extra large feed tube, and a 5 year motor warranty.

Cuisinart food processor
 

 

Find more healthy vegan recipes like this Roasted Red Pepper Hummus when you join The WonderMamas Meal Plan Membership!

Vegan Meal Plan

Click on the image above or click here!

 

 

Roasted Red Pepper Hummus
Vegan Green Bean Casserole
Vegan Green Bean Casserole

Vegan Green Bean Casserole

Welcome back mamas! Today’s recipe is a healthy and delicious Vegan Green Bean Casserole.

There are tons of ways to make a good and effortless meal, especially for the holiday season. And during this time, you can’t really go wrong with a yummy casserole.

It is really one of the best ways to make healthy comfort food and sneak more veggies into your family’s diet.

When I made this for a family function, everybody went back to get 2nds and 3rds, even the kids! Moreover, this vegan green bean casserole can be easily made gluten-free, it’s perfect for any family dinner or lunch and great if you have to make it ahead of time. Just pop it in the oven for 10 minutes before serving and it’s going to be perfect as if it had been just made!

Sauté – Simmer – Bake – Serve!

Vegan Green Bean Casserole
 

I must say I really love casserole, it’s such a comforting food. It’s perfect when you really want to get that feeling of a good family meal that just came out straight of the oven. You know what I’m talking about: warm and filling, with lots of flavorful goodness.

This one particular recipe is a bit of a spin on the more traditional ones. I used coconut milk and paprika to make it super rich in flavor. Which makes it taste like a complicated meal, when really it’s so easy to make it practically makes itself.

Also, I had to add some seasonal ingredients, like mushrooms! In fact, eating seasonal veggies and fruits is really important to support sustainable agriculture. Plus, they taste even better!

 

Vegan Green Bean Casserole

What you will need to make this Vegan Green Bean Casserole:

Ingredients Required:

Onion

Garlic

Mushrooms

Grean Beans

Coconut Milk

Cornstarch or Arrowroot

Vegetable Stock Powder

Smoked Paprika

Nutritional Yeast

Flour

Stale sourdough or Crackers

Salt

 

Orgain Protein
 

Check out these other amazing Holiday Inspired Vegan Dishes!

Vegan Thanksgiving Dinner Wraps

Super Simple Vegan Pumpkin Pie

Creamy Vegan Pumpkin Pasta

 

Benefits of…

Green Beans

  • This veggie is a fairly good source of vitamins and minerals. Namely, green beans contain high amounts of folate. One cup of raw green beans contains 33 micrograms (mcg) of folate, almost 10 percent of the daily recommended value. Folate is a B vitamin that helps prevent neural tube defects and other birth defects.

Mushrooms

  • They are rich in the B vitamins: riboflavin, niacin, and pantothenic acid. The combination helps protect heart health. Riboflavin is good for red blood cells. Niacin is good for the digestive system and for maintaining healthy skin.

Nutritional Yeast

  • Nutritional yeast is ax highly nutritious vegan food product with various potential health benefits. It can be used to add extra protein, vitamins, minerals and antioxidants to meals. Studies suggest that nutritional yeast may help protect against oxidative damage, lower cholesterol and boost immunity.

Vegan Green Bean Casserole

Vegan Green Bean Casserole

Looking for a gorgeous side dish for a holiday dinner? Give this vegan green bean casserole a try!
5 from 1 vote
Print Pin Rate
Course: dinner, Side Dish
Cuisine: American
Keyword: dairy free, Vegan Holiday Dinner, Vegan Thanksgiving
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 6
Calories: 172kcal

Ingredients

  • 1 large onion peeled, finely chopped
  • 2 cloves garlic peeled, finely chopped
  • 1 cup mushrooms sliced
  • 2.5 cups green beans fresh or frozen, cut in half
  • 1 can coconut milk full fat
  • 1-2 tbsp cornstarch or arrowroot optional, for thickening
  • 1 tbsp vegetable stock powder

For the “crispy onion” layer:

  • 2 tsp smoked paprika
  • 2 tbsp nutritional yeast
  • 2 tbsp flour all purpose or gluten-free if desired
  • 1 slice stale sourdough OR a handful of crackers crushed into crumbs
  • ¼ tsp salt

Instructions

  • In a small bowl, combine nutritional yeast, flour, smoked paprika and salt. Add bread or cracker crumbs and mix everything thoroughly together.
  • Heat a non-stick frying pan on the stove. Add ¾ of the chopped onions into the pan and saute on high heat for 1-2 minutes, or until the onions start becoming translucent. Add the crumb and spice mixture. Keep cooking for further 3-4 minutes, you should notice the mixture getting brighter in colour. Set the contents on the pan aside and place it back onto the stove.
  • Add the rest of the onion, along with garlic and mushrooms. You’ll notice the mushrooms releasing some moisture, which should make the cooking process easier. Stir fry for 3-5 minutes.
  • Add green beans, coconut milk and vegetable stock powder. Bring the contents to boil. If the casserole is too watery for your taste, add 1-2 tbsp of cornstarch or arrowroot powder. Once boiling, cook for about 5 minutes.
  • Finally, transfer the bean and mushroom mixture into a casserole dish and top it with a layer of crispy onions. Bake for until the top layer is nice and crispy, while the creamy mixture is bubbling at the edges (approximately 10-15 mins).

Nutrition

Calories: 172kcal | Carbohydrates: 11g | Protein: 4g | Fat: 14g | Saturated Fat: 12g | Sodium: 110mg | Potassium: 380mg | Fiber: 3g | Sugar: 3g | Vitamin A: 645IU | Vitamin C: 8mg | Calcium: 34mg | Iron: 3mg

Looking to lower your waste while prepping? Check these out!

Compostable & Unbleached Parchment Paper

Compostable Parchment Paper
The parchment paper by “If You Care” is unbleached, chlorine free, and compostable. I have used this up to the highest oven setting without any issues! Paper, in it’s natural state is beige or light brown. For years people have subjected it to a bleaching process to create the white sheets we all know and love.

Unfortunately, cleaning the paper is having the opposite effect on the environment. The most common bleaching agent – chlorine dioxide (ClO2) – occurs naturally as a component of salt, but once it separates from it’s natural pair it begins to cause problems. The paper bleaching process deposits chlorine in the lakes and streams where mills are most commonly located, and once there it bonds with organic matter in the form of dioxins. Dioxins are a group of highly toxic chemicals that are thought to pose negative effects on reproductive and immune system development, as well as cause several kinds of cancers. According to the U.S. Environmental Protection Agency, there is no safe level of dioxin exposure.

Vonuva Plant Based Wax Wraps

Plant based wax wraps
Reusable. Compostable. Cruelty-Free! Each wrap is made of unbleached certified organic cotton cloth infused with all-natural candelilla wax, pine resin, a pinch of soy wax and organic coconut oil.

Plastic-Free Glass Containers

glass Tupperware
Plastic Free. Sustainable. Non-toxic. The bamboo lids are strong, durable and beautiful. They’re plastic free, BPA free, phthalate free, biodegradable and recyclable! They also double as portable cutting boards!

 

Find more healthy vegan recipes like this Vegan Green Bean Casserole when you join The WonderMamas Meal Plan Membership!

Vegan Meal Plan

Click on the image above or click here!

 

 

Copy of Pinterest Recipe Templates
Vegan Curry Noodle Soup
Vegan Curry Noodle Soup

Vegan Curry Noodle Soup

Welcome back to another recipe! This Vegan Curry Noodle Soup is filled with veggies and protein, it’s a perfectly balanced meal and it’s a great addition to your plant-based diet.

It’s getting cold here in Italy and cold weather calls for warm, rich, creamy comfort food. This soup is a crowd favorite and makes everyone happy. Vegan curry is a great option when you don’t have a lot of time and want to make something that still tastes like you put a lot of effort into it (I think it’s the coconut milk that makes it taste like that).

Also, I think that soups are so simple to make, I like them because they’re packed with flavor and they are a great way to prevent waste in your kitchen, by using all the veggies you have left.

Sauté – Boil – Simmer – Serve!

Vegan Curry Noodle Soup

While I know it’s not easy to find the perfect tofu, and not everyone likes it, I recommend using it anyway to make this recipe well balanced.

I tried so many different types of tofu and techniques to get the perfect consistency. Certainly, buying extra firm tofu saves you a lot of time, but I know it’s not that easy to find everywhere, and if you cannot find it, I would try to add a few extra steps to make sure it has the perfect consistency.

Even if the tofu is for a soup, hence, it’s going to get a bit soggy, I always like to drain it. I know draining tofu is not that time friendly and you can totally skip this step. But if you like the consistency to be a bit more meaty, what I do is cover it in kitchen towels, put it on a plate and press on it with something heavy, like a pan for example. Sometimes if I have time a freeze it over night, to make it even more dry(which, in this case, it’s a good thing), but you don’t need to if you are in rush.

Tofu is a really great source of protein if you follow a plant-based diet, so it’s nice to know how to make it even more delicious.

 

Vegan Curry Noodle Soup
So, this plant-based soup is definitely going to warm your heart and soul today!

What you will need to make this Delicious Vegan Curry Noodle Soup:


Ingredients Required:

Garlic

Ginger

Bell peppers

Mushrooms

Coconut milk

Soy sauce

Extra firm tofu

Curry paste

Vegetable broth

Rice noodles

Bok choy

Green onions

Lime wedges 

 

Orgain Protein
 

Check out these other amazing fall inspired soup recipes!

Creamy Vegan Carrot Apple Soup

Vegan Chicken-Less Noodle Soup

Butternut Squash & Thyme Soup

 

 

Benefits of…

Ginger

  • I will never stop talking about the benefits of ginger. Apart from being a great addition to a lot of recipes it’s an amazing immune booster and it helps with nausea and menstrual cramps.

Tofu

  • This meat substitute contains several anti-inflammatory, antioxidant phyto-chemicals making it a great addition to an anti-inflammatory diet. It is also a good source of ‘complete’ protein – meaning that it has a well balanced amino acid profile – in addition to fiber, potassium, magnesium, iron, copper and manganese.

Garlic

  • Where do I begin? Garlic has been proven to be one of the most nutritious dense foods there is. It has lot of health benefits, from anti-inlfammatory, to immune-boosting to antioxidant. It may help with lowering cholesterol levels, which may lower the risk of heart disease. Bottom line, garlic is packed with vitamins and it’s delicious!

Vegan Curry Noodle Soup

Vegan Curry Noodle Soup

This delicious vegan curry noodle soup is the perfect comfort soup for any fall or winter night!
5 from 1 vote
Print Pin Rate
Course: dinner, lunch, Soup
Cuisine: American, Indian
Keyword: budget friendly vegan, easy vegan soup
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Servings: 4
Calories: 542kcal

Ingredients

  • 4 cloves garlic minced
  • 1 inch piece of ginger peeled and grated
  • 1 red bell pepper sliced thin
  • 1 cup mushrooms sliced thin
  • 1 can coconut milk full fat
  • 4 tbsp soy sauce
  • 1 package extra firm tofu cubed
  • 4 tbsp curry paste I have tried with several and they were all amazing
  • 4.5 cups vegetable broth
  • 9 oz instant rice noodles
  • 1 large head of bok choy
  • 4 green onions sliced thin
  • 2 lime wedges halved to serve

Instructions

  • Heat skillet to medium high heat and toss in the cubed tofu and a splash of water. Heat until brown and then flip. Cook for 2-3 more minutes and then set to the side.
  • In a large stock pot, add ¼ cup water, garlic and ginger. Bring the heat to high and cook for a few minutes before adding in the curry paste and stirring for 60 seconds.
  • Once nice and fragrant, add in the veggie broth, soy sauce, coconut milk and bell peppers. Let simmer for 5 minutes and then add in the noodles and bok choy.
  • Add the tofu at the very end and a squeeze of lime and sliced green onions!
  • *Feel free to add hot sauce as you wish*
  • Blend together the dressing in a blender until smooth. Taste test and adjust. Prep the remaining veggies: If using frozen peas, thaw them out and steam if you wish. Slice the cucumber, tomatoes, and avocado.
  • Once ready, add equal amounts of everything to each bowl. Drizzle the dressing all over and enjoy!

Nutrition

Calories: 542kcal | Carbohydrates: 69g | Protein: 15g | Fat: 24g | Saturated Fat: 19g | Sodium: 2259mg | Potassium: 613mg | Fiber: 3g | Sugar: 7g | Vitamin A: 3977IU | Vitamin C: 47mg | Calcium: 101mg | Iron: 6mg

Looking to lower your waste while prepping? Check these out!

Compostable & Unbleached Parchment Paper

Compostable Parchment Paper
The parchment paper by “If You Care” is unbleached, chlorine free, and compostable. I have used this up to the highest oven setting without any issues! Paper, in it’s natural state is beige or light brown. For years people have subjected it to a bleaching process to create the white sheets we all know and love.

Unfortunately, cleaning the paper is having the opposite effect on the environment. The most common bleaching agent – chlorine dioxide (ClO2) – occurs naturally as a component of salt, but once it separates from it’s natural pair it begins to cause problems. The paper bleaching process deposits chlorine in the lakes and streams where mills are most commonly located, and once there it bonds with organic matter in the form of dioxins. Dioxins are a group of highly toxic chemicals that are thought to pose negative effects on reproductive and immune system development, as well as cause several kinds of cancers. According to the U.S. Environmental Protection Agency, there is no safe level of dioxin exposure.

Vonuva Plant Based Wax Wraps

Plant based wax wraps
Reusable. Compostable. Cruelty-Free! Each wrap is made of unbleached certified organic cotton cloth infused with all-natural candelilla wax, pine resin, a pinch of soy wax and organic coconut oil.

Plastic-Free Glass Containers

glass Tupperware
Plastic Free. Sustainable. Non-toxic. The bamboo lids are strong, durable and beautiful. They’re plastic free, BPA free, phthalate free, biodegradable and recyclable! They also double as portable cutting boards!

 

Find more healthy vegan recipes like this Vegan Curry Noodle Soup when you join The WonderMamas Meal Plan Membership!

Vegan Meal Plan

Click on the image above or click here!

 

 

Vegan Curry Noodle Soup
Vegan Thanksgiving Dinner Wraps
Vegan Thanksgiving Dinner Wraps

Vegan Thanksgiving Dinner Wraps

Welcome to another amazing recipe Mamas! If you were looking for a Vegan Thanksgiving recipe this easy vegan wrap will be an amazing idea for your family dinner!

If you are hosting a family meal or in need of a wonderful recipe to bring over to a friend’s house or family dinner, this plant-based recipe is gonna wow all of your guests, even the ones that like to stick to traditions, thanks to the delicious cranberry sauce and the pecans.

Bake – Wrap – Serve!

Vegan Thanksgiving Dinner Wraps
 

Choosing what to make for Thanksgiving seems truly like a daunting task. Is it going to be good? is everyone going to like it? They all rely on you to make that special day awesome, and it can be a lot of pressure.
Personally, on days like Thanksgiving, I usually cook meals I’ve made before, that are easy to make and are a crowd-pleaser.

This is one of the easiest quickest meals you could ever make for Thanksgiving. I love cooking, but during a holiday maybe you just want to rest, spend quality time with your family and not worry about waking up early to spend hours in the kitchen and even more hours cleaning up afterward.

Sometimes one just needs to chill and not think about all of this. This wrap is the perfect recipe for that. It comes together in no time but the pay-back in flavor will not disappoint you!

Vegan Thanksgiving Dinner Wraps

What you will need to make this Delicious Vegan Thanksgiving Dinner Wraps:

 

Ingredients Required:

Wraps

Sweet potatoes

Carrots

Pecans

Salad greens

Cranberry sauce

Chickpeas

Smoked paprika

Sumac powder

Chives

Salt&Pepper

 

Orgain Protein
 

Check out these other amazing Vegan Holiday Recipes!

The Perfect Vegan Cornbread

Super Simple Vegan Pumpkin Pie

Vegan Scalloped Potatoes

 

Benefits of…

Sweet Potatoes

  • They are an amazing veggie, a great source of fiber, and they are also naturally packed with vitamin B5, riboflavin, niacin, thiamin, and carotenoids due to their naturally orange color. Scientists have determined that sweet potatoes contain anti-inflammatory, anti-diabetic, and anticancer properties.

Pecans

  • This delicious nut is rich in protein, healthy fats, and fiber that can help keep you energized and satisfied. They are a good source of calcium, magnesium, and potassium, which help lower blood pressure. Most of the fat found in pecans is a healthy type called monounsaturated fat.

Cranberry Sauce

  • Cranberry sauce offers the same Vitamin C nutrients that can mean fewer colds and flu this winter. A half-cup serving delivers about 4 percent of your daily Vitamin C needs, but every little bit helps! Believe it or not, cranberry sauce can help you look like a million bucks.

 

Vegan Thanksgiving Dinner Wraps

Vegan Thanksgiving Dinner Wraps

Looking for an easy Thanksgiving recipe that brings forth all the wonderful tastes of Thanksgiving without spending hours in the kitchen? Try these vegan thanksgiving dinner wraps!
5 from 1 vote
Print Pin Rate
Course: dinner, lunch
Cuisine: American, holiday, Thanksgiving
Keyword: dairy free cheese, gluten free, Oil Free, Vegan Holiday Dinner, Vegan Thanksgiving
Prep Time: 5 minutes
Cook Time: 40 minutes
Total Time: 45 minutes
Servings: 4
Calories: 290kcal

Ingredients

  • 4 wraps
  • 1 sweet potato cut into semi-circles
  • 1 carrot cut into matchsticks
  • ½ cup pecans
  • 2-3 handfuls of microgreens or sprouts
  • ½ cup cranberry sauce
  • 1 can chickpeas drained, rinsed
  • ½ tbsp smoked paprika
  • ½ tbsp sumac powder
  • 1 tsp dried chives
  • Salt and pepper to taste

Instructions

  • Preheat the oven to 430F/220C and line a baking sheet with parchment paper or a silicone mat.
  • Arrange sweet potato and carrot pieces on a sheet, trying to spread them out as much as possible. Sprinkle some salt and pepper on top and stick in the oven for 40 minutes. About halfway through, you want to flip sweet potato slices and give the carrots a gentle toss.
  • About 5 minutes before the end of the baking cycle, add the pecans onto the tray, allowing them to toast slightly.
  • Once your chickpeas are rinsed, transfer them into a mixing bowl. Add salt, pepper, paprika, sumac and chives. Toss everything together to ensure that chickpeas are well coated. Roast on a line tray or cook in a dry non-stick pan for 10 minutes.
  • Finally, when all ingredients are ready, distribute sweet potatoes, carrots, chickpeas, greens and pecans among the wraps. Drizzle some cranberry sauce on top and carefully close your wraps. Serve immediately or save for next day’s lunch.

Notes

**This is a delightful idea for an easy Thanksgiving lunch or small dinner with a few other sides (see our other thanksgiving posts for more ideas!). We had this with homemade mashed potatoes and it was just delicious. I am hooked!

Nutrition

Calories: 290kcal | Carbohydrates: 45g | Protein: 5g | Fat: 11g | Saturated Fat: 1g | Sodium: 259mg | Potassium: 401mg | Fiber: 5g | Sugar: 18g | Vitamin A: 11851IU | Vitamin C: 11mg | Calcium: 72mg | Iron: 2mg

Looking to lower your waste while prepping? Check these out!

Compostable & Unbleached Parchment Paper

Compostable Parchment Paper
The parchment paper by “If You Care” is unbleached, chlorine free, and compostable. I have used this up to the highest oven setting without any issues! Paper, in it’s natural state is beige or light brown. For years people have subjected it to a bleaching process to create the white sheets we all know and love.

Unfortunately, cleaning the paper is having the opposite effect on the environment. The most common bleaching agent – chlorine dioxide (ClO2) – occurs naturally as a component of salt, but once it separates from it’s natural pair it begins to cause problems. The paper bleaching process deposits chlorine in the lakes and streams where mills are most commonly located, and once there it bonds with organic matter in the form of dioxins. Dioxins are a group of highly toxic chemicals that are thought to pose negative effects on reproductive and immune system development, as well as cause several kinds of cancers. According to the U.S. Environmental Protection Agency, there is no safe level of dioxin exposure.

Vonuva Plant Based Wax Wraps

Plant based wax wraps
Reusable. Compostable. Cruelty-Free! Each wrap is made of unbleached certified organic cotton cloth infused with all-natural candelilla wax, pine resin, a pinch of soy wax and organic coconut oil.

Plastic-Free Glass Containers

glass Tupperware
Plastic Free. Sustainable. Non-toxic. The bamboo lids are strong, durable and beautiful. They’re plastic free, BPA free, phthalate free, biodegradable and recyclable! They also double as portable cutting boards!

 

Find more healthy vegan recipes like this Vegan Thanksgiving Dinner Wraps when you join The WonderMamas Meal Plan Membership!

Vegan Meal Plan

Click on the image above or click here!