Tag

Salad

greencasserole3I’ve never been a fan of green bean casserole. Every year, I messed with it a teensy bit before serving to my family. I kept the key players the same – blanched green beans, a can of Campbell’s cream of mushroom soup, and French’s fried onions. How much cayenne or sauteed onion or poultry seasoning would go into each attempt would vary by year, but I never tried making it outside of Thanksgiving as it was just an uninspiring dish. The green beans were weepy, the cream of mushroom soup was bland and starchy. I did like the crunchy onions, (perhaps the best part!) but wasn’t a fan of these processed onions with so many unseen ingredients that were hard to pronounce. 

The Best Vegan Green Bean Casserole | SPIRITPLATEThis year, I’ve had enough. I through the whole damn recipe out the window and started from scratch (as all wonderful things are made). This time, I battered and pan-fried my own fresh onions in a little flour, breadcrumbs, salt, and cayenne before adding them atop my par-cooked green beans that I mixed with my Country-Style Mushroom Gravy that I make from scratch. I stuck the casserole in a 400F oven for a few minutes until the edges bubbled and the onions caramelized further. Slice and serve. 

The Best Vegan Green Bean Casserole | SPIRITPLATEOne bite, and I knew I had done it right. So this was why people loved green bean casserole! The green beans were still crispy and slightly sweet. The mushroom gravy lent an umami depth that I didn’t find in the Campbell’s soup version. The onions were still my favorite part – crispy, caramelized, with a slight bitterness of the burnt edges and that hint of cayenne. Oooh it was perfect! Aly commented that it didn’t even taste vegan, but quite rich and creamy as though it had a ton of butter in it – which of course it didn’t. 

The Best Vegan Green Bean Casserole | SPIRITPLATEBut fear not, green-bean casserole haters. If my vegan remix of this traditional dish doesn’t convince you, I’ve got another green bean dish that just might.

Remember, this week we’re sharing TWO recipes each day for your Thanksgiving pleasure. I hope that you’ll incorporate just one completely plant-based dish in your Thanksgiving menu this year. 

Refreshing Green Bean Salad | SPIRITPLATEIn Dallas, there’s this wonderful place called Mercy Wine Bar. My cousins and I would drop in on Mondays, as they had this incredible Flamenco band play, and we’d munch on their phenomenal food. My sister loves their sundried tomato tortellini, but I fell in love with their Summer Bean Salad (one of their vegan options). Green beans, chickpeas, cherry tomatoes and quartered purple potatoes make up this refreshing dish tossed in a mint, parsley, lemon, and EVOO dressing. The result is fresh, light, and oddly hydrating – I promise it’ll be a breath of fresh air on your otherwise heavy Thanksgiving table!

Refreshing Green Bean Salad | SPIRITPLATEIf you’re worried about this somehow being too much of a Spring/Summer dish, rather than a Fall/Winter dish, fear not. The green beans, purple potatoes, and lemon tie wonderfully in with other Fall-inspired dishes. Really this a year-round recipe, and one of our favorites.

Give them both a try and let us know what you think!

The Best Vegan Green Bean Casserole
Serves 10
Print
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
39 calories
7 g
0 g
1 g
1 g
0 g
65 g
186 g
1 g
0 g
0 g
Nutrition Facts
Serving Size
65g
Servings
10
Amount Per Serving
Calories 39
Calories from Fat 7
% Daily Value *
Total Fat 1g
1%
Saturated Fat 0g
1%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 186mg
8%
Total Carbohydrates 7g
2%
Dietary Fiber 1g
6%
Sugars 1g
Protein 1g
Vitamin A
4%
Vitamin C
3%
Calcium
3%
Iron
3%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 lb green beans, washed, ends removed, and halved
  2. 2x recipe Country-Style Mushroom Gravy*
  3. 1/2 large onion, thinly sliced
  4. 1/4 cup all purpose flour
  5. 1/4 cup almond milk
  6. 1/4 tsp salt
  7. 1/4 tsp cayenne
  8. 3 tbsp breadcrumbs or panko
  9. 1 tsp olive oil
Instructions
  1. Preheat oven to 400F.
  2. Place green beans on a plate in a circle, keeping the center free of beans. Wet a paper towel and lay it over the plate. Microwave beans on high for 1 min. Remove paper towel, place beans in a oven-safe casserole dish and set aside.
  3. Place flour with salt and cayenne in a bowl and mix. Place almond milk in another bowl. Heat the olive oil in a non-stick skillet over medium heat.
  4. Toss all the onions in the flour mixture until evenly coated, then place in along milk bowl.
  5. Add the panko or breadcrumbs to the remaining flour mixture. Return onions to this bowl tossing to coat in the crumb mixture.
  6. Place coated onions in the skillet, and toss pan a couple times to distribute the oil.**
  7. Cook, tossing occasionally, until onions are browned with some blackened bits.
  8. Pour mushroom gravy over green beans in the casserole dish. Sprinkle the onions on top, along with any fallen breadcrumbs. Bake in the oven for 15-20 minutes until heated through and gravy is bubbling.
  9. Serve hot.
Notes
  1. *For more texture, blend only half the mixture, keeping some mushroom slices whole. See post for recipe link.
  2. **Avoid using a utensil to mix the onions as this will disturb the breadcrumbs from sticking to the onions. Toss the pan instead, using a backwards flipping motion.
beta
calories
39
fat
1g
protein
1g
carbs
7g
more
SPIRITPLATE http://spiritplate.com/
Refreshing Green Bean Salad
Serves 10
Print
Prep Time
10 min
Cook Time
5 min
Total Time
15 min
Prep Time
10 min
Cook Time
5 min
Total Time
15 min
257 calories
52 g
0 g
3 g
9 g
0 g
456 g
295 g
7 g
0 g
2 g
Nutrition Facts
Serving Size
456g
Servings
10
Amount Per Serving
Calories 257
Calories from Fat 26
% Daily Value *
Total Fat 3g
5%
Saturated Fat 0g
2%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 0mg
0%
Sodium 295mg
12%
Total Carbohydrates 52g
17%
Dietary Fiber 7g
29%
Sugars 7g
Protein 9g
Vitamin A
30%
Vitamin C
77%
Calcium
8%
Iron
19%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 lb green beans or haricot verts, fresh or frozen (ends removed)
  2. 10-12 purple potatoes, boiled and quartered
  3. 10-12 cherry tomatoes, halved
  4. 1 15-oz can chickpeas, drained and rinsed
  5. 1/4 cup mint, finely chopped
  6. 1/4 cup parsley, finely chopped
  7. 1 large lemon, juiced
  8. 1 tbsp quality extra-virgin olive oil
  9. 1/4 tsp salt, or to taste
Instructions
  1. If using frozen green beans, follow package instructions to microwave steam them, then place in an ice water bath to stop the cooking process. If using fresh green beans, either microwave them with a wet paper towel on high 1 min, or blanch in simmering water for 1-2 minutes, then place in an icewater bath to stop the cooking process. Once cooled, remove from water and place in a large mixing bowl. You are aiming for bright green coloring, with a crisp bite. Do not overcook.
  2. Add the remaining ingredients to bowl, toss to coat evenly.
  3. Chill in the refrigerator until ready to serve.
beta
calories
257
fat
3g
protein
9g
carbs
52g
more
SPIRITPLATE http://spiritplate.com/

Every day this week, we are posting TWO recipes for your Thanksgiving pleasure. Adding just ONE completely plant-based dish to your Thanksgiving spread is a welcome reprieve on this day of indulgence, and your body will thank you! 

Today, we’re serving up some Tangy Apple and Butternut Squash Soup and a Massaged Avocado Kale Salad. 

Spiced Butternut Squash Soup | SPIRITPLATE Now both of these dishes are my favorites. The kale salad I eat year round, usually plain with just avocado and lemon juice massaged into the kale and seasoned with salt and pepper. It is a staple in our household and we usually make a large batch every week as not only it highly alkaline and filled with wonderful antioxidants – but it tastes so rich and indulgent and fresh. Every now and then I like to jazz it up with some kind of onion – leek, scallion, or red, something crunchy like nuts or seeds, and something sweet like apple or tomato – so feel free to fancy this humble salad up for your Thanksgiving table.Avocado-Massaged Kale Salad | SPIRITPLATESpiced Butternut Squash Soup | SPIRITPLATE
The soup is something I’ve made variations of in the past. Every fall I whip up a pumpkin, squash, or carrot soup using coconut milk, nutmeg and cayenne. Recently however, I attended a vegan popup dinner here in Dallas hosted by Lauren of Three Twelve Co. and Lala’s Cakes – and she featured a butternut squash soup like I’d never tasted before. It had this tanginess that perfectly balanced out the sweet and savory – a flavor profile that was surely missing from my past dabbles in squash soup. Turns out, Lauren had used green apple puree to add that wonderful twang and to thicken the soup.

Spiced Butternut Squash Soup | SPIRITPLATE

This is my version of that incredible soup, and I truly hope you enjoy it!

Creamy Spiced Butternut Squash Soup
Serves 8
Print
Cook Time
30 min
Cook Time
30 min
71 calories
14 g
0 g
1 g
2 g
0 g
84 g
107 g
4 g
0 g
1 g
Nutrition Facts
Serving Size
84g
Servings
8
Amount Per Serving
Calories 71
Calories from Fat 11
% Daily Value *
Total Fat 1g
2%
Saturated Fat 0g
1%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 0mg
0%
Sodium 107mg
4%
Total Carbohydrates 14g
5%
Dietary Fiber 1g
5%
Sugars 4g
Protein 2g
Vitamin A
1%
Vitamin C
4%
Calcium
5%
Iron
4%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
For the soup
  1. 1 tsp olive oil
  2. 1/2 onion, diced
  3. 2 cloves garlic, minced
  4. 1 butternut squash
  5. 1 cup water, divided
  6. 1 large green apple
  7. 1 can coconut cream
  8. 1/4 tsp nutmeg
  9. 1/2 tsp cayenne, or to taste
  10. salt, to taste
For the croutons
  1. 4-6 slices day old crusty bread (I used a french baguette)
  2. 1/4 tsp garlic powder
  3. 1/8 tsp cayenne
  4. olive oil, as needed
Instructions
  1. In a large pot over medium heat, add the olive oil and onion and sweat for ten minutes.
  2. In the meantime, peel and dice the butternut squash, removing the seeds with a spoon.
  3. Add the garlic to the pot and toss to coat until fragrant.
  4. Add 1/2 cup of water and the butternut squash. Cover and cook for 15 minutes.
  5. In the meantime, peel and chop the green apple then set aside.
  6. In a separate small pan, heat up a little olive oil over medium-high heat. Dice the sliced of bread into 1/2-inch cubes and added them to the pan. Dust with garlic and cayenne and toss several times in the pan to coat the bread evenly. Let toast on all sides for a few minutes until charred, then remove from heat and set aside.
  7. Add the apple, nutmeg, cayenne, and salt to the butternut mixture, and cook for a few minutes until apples and squash are tender.
  8. Add the coconut cream and then use a handheld blender or place everything in a high-speed blender to puree the entire mixture until smooth.
  9. Bring mixture to a simmer for a few moments then check for seasoning. Add the remaining half cup of water to thin out the soup as desired. Serve piping hot with garlic cayenne croutons.
Notes
  1. Butternut squash can be found at almost any grocery store in the fall and winter time. I have not tried this recipe with other squashes, but my guess would be that the structure of butternut lends itself well to a creamier soup that its stringier counterparts such as acorn, spaghetti, or pumpkin.
beta
calories
71
fat
1g
protein
2g
carbs
14g
more
SPIRITPLATE http://spiritplate.com/
Avocado-Massaged Kale Salad
Serves 4
Print
Cook Time
10 min
Cook Time
10 min
88 calories
7 g
0 g
7 g
1 g
1 g
72 g
43 g
1 g
0 g
6 g
Nutrition Facts
Serving Size
72g
Servings
4
Amount Per Serving
Calories 88
Calories from Fat 62
% Daily Value *
Total Fat 7g
11%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Cholesterol 0mg
0%
Sodium 43mg
2%
Total Carbohydrates 7g
2%
Dietary Fiber 4g
16%
Sugars 1g
Protein 1g
Vitamin A
2%
Vitamin C
27%
Calcium
1%
Iron
3%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 bunch kale
  2. 1 large avocado
  3. 1 large lemon, juiced
  4. salt and pepper, to taste
Instructions
  1. Wash kale and pat dry. Rip leaves from stems and then tear leaves into bite-sized pieces. Place into a large bowl and discard stems (or use later in a green juice).
  2. Halve and pit avocado, then scoop out the meat and add it to the bowl.
  3. Add the juice of one lemon to the bowl.
  4. Using your hands, massage the avocado and lemon juice into the kale leaves, squeezing and twisting to coat each leaf evenly with the lemon avocado mixture.
  5. When done, the leaves should turn a dark green and glisten with the avocado fat and be quite tender when chewed.
  6. Season with salt and pepper, to taste.
Notes
  1. In the picture, I have stood two thinly sliced zucchini pieces on end to create a "bowl" in which to place the salad. This is purely for display purposes and completely optional. I've added sauteed leek, fresh cherry tomato, radish and a spice and seed blend to the salad.
  2. This salad can be jazzed up in any way you see fit - I've added with apples and pecans, with quinoa, plain, with onions and tomatoes. Choose toppings you love.
beta
calories
88
fat
7g
protein
1g
carbs
7g
more
SPIRITPLATE http://spiritplate.com/

I‘ve been globetrotting recently, and boy does it feel good to be back home! I’ve missed my nest: my couch, my favorite coffee mug, my baby bird Ari sitting on my shoulder, and most of all my kitchen. 

Traveling just seems to throw off your groove – you’re just thrown here and there, willy-nilly, and are expected to keep up your usual habits on an unpredictable schedule. I, for one, couldn’t wait to get back into the kitchen and finally be able to control what I put in my belly! 

This Soba Noodle Salad is just what the doctor ordered: cold, fresh, chock full of herbs and healthy goodness.

If you’ve never had soba noodles, this is a great way to dive in and try ’em out. Soba is essentially a Japanese noodle made entirely from buckwheat, a gluten-free seed that’s rich in protein(8g/serving), fiber(18% DV), magnesium(21% DV), manganese (34% DV), copper (27% DV), and phosphorous(17% DV). Buckwheat is in no way related to wheat, it isn’t even a grain, but rather a fruit seed, and thus great for those with wheat or gluten sensitivities. You can find soba noodles at any local supermarket in the Asian foods section. 

The other rockstar in this dish is the black sesame seeds. Sesame is a nutritional powerhouse with a whopping 163% DV of copper, 35% calcium, 30% iron, and 23% each of Vitamin B1 and selenium. Black sesame is easily found in any health food store, or Asian/Indian supermarkets.

Refreshing Soba Salad | SPIRITPLATE

This dish is also Salt|Oil|Sugar-free, so combined with all it’s other benefits, it is simply great for cardiovascular health. The attraction for me though is that it’s fresh and flavorful – just the right sort of TLC I’ve been craving. 

Soba Noodle Salad
Serves 6
A refreshing and herbal soba noodle salad perfect for a hot summer day!
Print
Prep Time
10 min
Cook Time
5 min
Total Time
15 min
Prep Time
10 min
Cook Time
5 min
Total Time
15 min
238 calories
48 g
0 g
2 g
8 g
0 g
181 g
521 g
12 g
0 g
2 g
Nutrition Facts
Serving Size
181g
Servings
6
Amount Per Serving
Calories 238
Calories from Fat 19
% Daily Value *
Total Fat 2g
4%
Saturated Fat 0g
2%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 0mg
0%
Sodium 521mg
22%
Total Carbohydrates 48g
16%
Dietary Fiber 3g
13%
Sugars 12g
Protein 8g
Vitamin A
57%
Vitamin C
12%
Calcium
7%
Iron
11%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
For the salad
  1. 1 9 oz. package soba noodles, cooked and chilled
  2. 1-2 carrots, thinly sliced
  3. 1-2 Chinese or Persian Cucumbers, thinly sliced
  4. handful shiitake mushrooms, thinly sliced
  5. 1/4 cup green onions, minced
  6. 3 tbsp fresh mint, finely chopped
  7. 3 tbsp fresh thai basil, finely chopped
  8. 3 tbsp fresh cilantro, finely chopped
  9. 2 tbsp black sesame seeds
  10. 1/2 lime, sliced, for garnish
For the vinaigrette
  1. 3 tbsp rice vinegar
  2. 3 tbsp tamari, soy sauce, or liquid aminos
  3. 3 tbsp honey, agave, or maple syrup
  4. 1/2-1 tsp red or green chile, minced
  5. 1 large clove garlic, finely minced
Instructions
  1. Gather and prep salad ingredients.
  2. Toss together in a large bowl.
  3. In a small bowl or jar, whisk together vinaigrette ingredients.
  4. Pour vinaigrette over salad and toss.
  5. Garnish with a sprig of choice herb and squeeze of lime.
Notes
  1. This salad is so versatile. Adjust the spice to your liking by adding more or less chili, or subbing sriracha for an acidic kick.
  2. Don't have all the herbs? Use what you have - a combo of one or two would work just fine.
  3. Some fresh sliced avocado, or shredded red cabbage would be great additions.
Adapted from Chad Sarno
beta
calories
238
fat
2g
protein
8g
carbs
48g
more
Adapted from Chad Sarno
SPIRITPLATE http://spiritplate.com/

Hello lovelies! 

Last week I began my coursework for Rouxbe Online Cooking School’s Plant-Based Professional Certification Course. It’s absolutely thrilling to learn from the best in the industry, including Chef Chad Sarno of Crazy, Sexy Kitchen by Kris Carr fame who also served as the Culinary Educator for Whole Foods and Chef Dr. Ken Rubin who is renowned chef educator and food anthropologist. I already feel like I’ve gained so much, and it’s only been a little over a week and a half! 

Spicy Summer Rolls | SPIRITPLATE

Truth be told, I was a little hesitant about an online cooking course until I did my research into the instructors and the platform Rouxbe uses for eLearning. The set up is incredibly efficient and well-organized with a refined, sleek design that allows you to learn quickly and in-depth about everything from how to properly boil, parboil, blanch, and sweat veggies, to how to create your own pasta or gluten-free menu. I love that they provide not only hard-to-find articles and incredibly detailed instructional videos, but also ample time and space to interact with instructors, fellow students, and professional industry heavyweights who do live events with presentations and a thorough Q&A.

Spicy Summer Rolls | SPIRITPLATE

Of course, there’s also a lot of cooking! Our very first assignment was to create our personal “Go-to Dish” in which we provide images of its set-up, process, and final result. Following that we created a Avocado, Kale, and Radish salad in which we learned how fats and acids can affect cruciferous vegetables. Most recently, we did an entire “Kitchen Re-Set” that had us clean out and organize our fridge and pantry; something that was super cool to do. I can’t wait to post about it later this week!

For my go-to dish, I made my Spicy Summer Rolls which I make at least once a week with variations; in fact, this is probably my most-requested recipe from friends and family that follow me on Instagram. Minus the chopping of the veggies, this recipe probably takes me about 3 minutes to put together. How’s that for quick and easy! 

Spicy Summer Rolls | SPIRITPLATE

All in all, I am super excited about the path ahead and can’t rave enough about Rouxbe’s Plant-Based Cooking Course.  I highly recommend checking out their Free Trial (which includes all manner of cooking, not just plant-based), if you’re interested. 

Also I’d love to see pictures of what you’re cooking up that’s plant-based, whether it’s from my site or not. Use the hashtag #spiritplate on Instagram to show me what you’ve made! 

Spicy Summer Rolls | SPIRITPLATE

Happy Memorial Day to all my U.S. folks – have a wonderful weekend and happy cooking! 

Spicy Summer Rolls
Serves 2
Super fresh and nutrient-rich lunch or snack roll in under ten minutes!
Print
Prep Time
5 min
Cook Time
3 min
Total Time
8 min
Prep Time
5 min
Cook Time
3 min
Total Time
8 min
493 calories
93 g
0 g
10 g
10 g
2 g
350 g
97 g
7 g
0 g
6 g
Nutrition Facts
Serving Size
350g
Servings
2
Amount Per Serving
Calories 493
Calories from Fat 80
% Daily Value *
Total Fat 10g
15%
Saturated Fat 2g
10%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Cholesterol 0mg
0%
Sodium 97mg
4%
Total Carbohydrates 93g
31%
Dietary Fiber 7g
27%
Sugars 7g
Protein 10g
Vitamin A
91%
Vitamin C
121%
Calcium
6%
Iron
11%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 4 sheets rice paper
  2. 1-2 cups baby super greens OR 4 large swiss chard/spinach leaves
  3. 1/4 cup shredded carrots
  4. 1/4 cup shredded red cabbage
  5. 1/2 cup finely sliced cucumber
  6. 1/2 cup finely sliced capsicum or bell pepper
  7. 1/2 cup halved cherry tomatoes
  8. 1/2 avocado
  9. 1 tsp fresh ginger, finely chopped
  10. 1/2 tsp black sesame seeds
  11. 1/2 tsp crushed red pepper flakes
  12. 1/4 lime
  13. 1 Tbsp coconut aminos, liquid aminos OR soy sauce
  14. hot sauce of choice, to taste
Instructions
  1. Place one rice paper sheet on a wide flat plate. Fill plate with hot water, allowing it to flow over and under the paper, which will immediately begin to soften.
  2. Gently massage and move the rice paper around in the water, careful not to cause any wrinkles or folds.
  3. Once paper is fully softened and pliable, drain all the water by carefully tilting the plate whilst anchoring the paper with your thumbs. The paper wrap is now ready to fill.
  4. Working quickly, layer the next six ingredients onto the paper, about halfway between the center and the edge closest to you. Place the leafy greens down first and everything else on top. (You can pack in as much or as little filling as you'd like for a thicker or thinner roll.)
  5. Sprinkle some ginger, red pepper, and sesame seeds on top with a squeeze of lime. Place a few leafy greens on top to cover your fillings. This will ensure a smooth surface for your roll and will prevent the harder incredients like the carrots from poking out of the paper and creating holes.
  6. Roll the wrap up burrito-style, folding the edge closest to you up over the filling, then folding in the left and right ends, and finally rolling the whole thing tightly away from you. It is essential that you roll the paper as tight as possible to ensure a sturdy roll that won't fall apart when you take a bite.
  7. Repeat all previous steps with the next three sheets of rice paper.
  8. Mix together aminos/soy sauce with hot sauce in a small dipping bowl.
  9. Enjoy your rolls chilled, dipping them in the spicy sauce!
Notes
  1. You can replace any or all of the filling ingredients with your choice of veggies. I recommend that the first layer be soft greens to create a roll with a smooth surface, and ensure no ingredients poke out of it and create holes. I also love the avocado for added creaminess.
  2. I've tried this roll Tex-Mex style with beans and salsa as well as Mediterranean style with hummus and olives - they are all awesome, though this is by far my favorite version.
  3. Have all your ingredients ready to go. If you don't work fast enough, the rice paper will begin to dry out and go very tacky and sticky, ripping when you attempt to roll it.
  4. Add a teaspoon of nut or seed butter to your dipping sauce for a twist!
beta
calories
493
fat
10g
protein
10g
carbs
93g
more
SPIRITPLATE http://spiritplate.com/