Tag

Traditional

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.
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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.
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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.
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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.
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calories
88
fat
7g
protein
1g
carbs
7g
more
SPIRITPLATE http://spiritplate.com/

This week, I’m posting two, yes TWO, Thanksgiving recipes everyday! Prepping for Thanksgiving is no easy task. You’ve got to pick your menu, make your grocery list, buy all your ingredients (and God forbid you forget something!), prep each dish the night before, and then cook ALL day to ensure everything gets done at the same time for your hangry family. Let’s not talk about the cleanup that follows!

Vegan Sour Cream & Onion Mashed Potatoes and Mushroom Country-Style Gravy | SPIRITPLATE
Then, when you think about those traditional dishes you’re consuming, well the average person consumes 4,500 calories during their Thanksgiving meal (twice the daily intake for most people!) and 229 grams of fat – that’s 3.5 times the recommended daily allowance which most nutritionists argue is too high already!*

So knowing how much hard work goes into preparing the one meal, and how much havoc said meal then wreaks on your body, it’s no wonder people fall into a food coma.

That’s why I’m posting two recipes everyday this week to provide healthier options for Thanksgiving sides WITHOUT sacrificing flavor. 

First up, mashed potatoes. I used the Creamy French-Style Treeline Treenut Cheese in Scallion to give a rich sour cream and onion flavor to my mashed potatoes. You can find this cheaper (about $7) at your local Whole Foods. Trust me, it is worth it! The cheese has the texture of cream cheese or goat cheese but with the tangy nuance of sour cream and a bold onion flavor. It is PERFECT for mashed potatoes. 

Vegan Sour Cream & Onion Mashed Potatoes and Mushroom Country-Style Gravy | SPIRITPLATE

I choose to leave the skin on because 1) I love the texture, 2) extra nutrients, and 3) it looks pretty! You can use any potato here, but I just used two large russet potatoes as that’s what I had on hand.Vegan Sour Cream & Onion Mashed Potatoes and Mushroom Country-Style Gravy | SPIRITPLATE

To get the right buttery creaminess, I used almond milk, the cashew cheese, and vegan butter. (Obviously, if you are allergic to nuts, please do not use the milk or cheese I’ve mentioned here. I would instead use the vegan butter and your favorite herbs to flavor the potatoes.)

Now, none of these are low in fat, but they are all entirely free of cholesterol and have the added nutrients found in the nuts like vitamins E and B2, and minerals copper, manganese, phosphorous, magnesium and zinc.

Use a little bit of the starchy water left over from boiling the potatoes to add more creaminess to your potatoes without adding fat. 

Vegan Sour Cream & Onion Mashed Potatoes and Mushroom Country-Style Gravy | SPIRITPLATENext up, the country-style mushroom gravy. Now, I don’t know about you but I never liked the brown gravies made from the stock and giblets of the turkey. On Thanksgiving or any other day, I prefer the thicker, country-style gravy. I used to create this using one of those just-add-water McCormick packets that used ridiculous amounts of salt. Now I make my own gravy using mushrooms for a wonderful savory umami flavor. 

Choose your favorite mushroom, and sauté them until all the liquid is released then evaporated. Add a splash of your favorite wine, salt and pepper (don’t worry, the alcohol evaporates and there will be no alcohol content in the gravy) and once the wine reduces, sprinkle in some cornstarch. Add almond milk (or soy, or rice, whatever is your favorite) and some broth, plus your favorite herbs or spices and simmer until thickened. I like to add a spoonful of the Treeline cheese to the gravy when adding the milk and broth, to give it a complimentary flavor to the potatoes, but that is entirely optional. Blend the whole mixture in a high-speed blender, and you’re left with a rich and creamy country-style gravy. SUPER easy and takes no time at all. 

Both of these recipes are incredibly versatile, as are the other recipes coming your way this week!

I hope you’ll include just one entirely plant-based side at your Thanksgiving this year. The benefits of including a lighter option far outweigh any inconvenience! Happy cooking! 

Vegan Sour Cream and Onion Mashed Potatoes
Serves 6
Print
Prep Time
5 min
Cook Time
10 min
Prep Time
5 min
Cook Time
10 min
141 calories
24 g
5 g
4 g
3 g
2 g
138 g
33 g
1 g
0 g
2 g
Nutrition Facts
Serving Size
138g
Servings
6
Amount Per Serving
Calories 141
Calories from Fat 34
% Daily Value *
Total Fat 4g
6%
Saturated Fat 2g
8%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 2g
Cholesterol 5mg
2%
Sodium 33mg
1%
Total Carbohydrates 24g
8%
Dietary Fiber 2g
7%
Sugars 1g
Protein 3g
Vitamin A
1%
Vitamin C
12%
Calcium
3%
Iron
8%
* 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. 2 large russet potatoes or about 12 small redskin potatoes
  2. 1 tbsp Earth Balance butter
  3. 1 sprig rosemary
  4. 3 tbsp Treeline Cashew Cheese
  5. 3 tbsp almond milk (or soy or rice)
  6. 1/4 tsp garlic powder (optional)
  7. 1/4 tsp onion powder (optional)
  8. salt and pepper, to taste
Instructions
  1. Heat a pot of water on high heat to a boil.
  2. Wash potatoes but do not peel. Dice into 3/4-inch cubes. Add the potatoes to to the pot of water and cook until done, about 5-7 minutes.
  3. While the potatoes are cooking, heat up the butter in a small bowl in the microwave. Add the rosemary sprig to the butter and set aside.
  4. Reserve a 1/2 cup of the boiling water, then drain the rest.
  5. Mash potatoes in the pot, pressing down with a twist of the wrist to break up the potato.
  6. Add the cream cheese, almond milk, spices, and the melted rosemary butter (remove the sprig).
  7. Stir together until creamy. If your potatoes aren't creamy enough, add the starchy water a few tablespoons at a time until you reach the desired consistency.
  8. Adjust seasonings, then serve hot with Country-style Mushroom Gravy.
Notes
  1. Tip: Use an ice cream scoop to serve your mashed potatoes, giving them height and dimension for a truly irresistible elegant look!
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calories
141
fat
4g
protein
3g
carbs
24g
more
SPIRITPLATE http://spiritplate.com/
Country-Style Mushroom Gravy
Serves 6
Print
Prep Time
5 min
Cook Time
15 min
Prep Time
5 min
Cook Time
15 min
69 calories
8 g
0 g
2 g
4 g
0 g
241 g
185 g
4 g
0 g
1 g
Nutrition Facts
Serving Size
241g
Servings
6
Amount Per Serving
Calories 69
Calories from Fat 12
% Daily Value *
Total Fat 2g
2%
Saturated Fat 0g
1%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 0mg
0%
Sodium 185mg
8%
Total Carbohydrates 8g
3%
Dietary Fiber 2g
9%
Sugars 4g
Protein 4g
Vitamin A
1%
Vitamin C
5%
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.
Ingredients
  1. 10-12 baby portabella mushrooms, sliced
  2. 1 tsp olive oil
  3. 1 tsp corn starch
  4. splash of your favorite wine
  5. salt and pepper, to taste
  6. 1 sprig rosemary or sage
  7. 1/4 tsp garlic powder
  8. 1/4 tsp onion powder
  9. 1/8 tsp cayenne (optional)
  10. 1 cup vegetable broth
  11. 1/2 cup almond milk
  12. 1 tbsp Treeline Scallion Cashew Cheese (optional)
Instructions
  1. Heat olive oil in a medium-sized non-stick skillet at medium-high heat.
  2. Add mushrooms and saute until softened and all liquid is evaporated - about 10 minutes.
  3. Add salt, pepper, and splash of wine. Wait until the wine bubbles away, then add the rosemary or sage and all the spices. Toss to coat. Sprinkle the cornstarch all over the mushrooms and toss to coat, until no chunks remain.
  4. Stir in the cashew cheese, if using. Add the almond milk and vegetable broth. Simmer until thickened, about 7 minutes.
  5. Remove rosemary or sage sprig. Add mixture to blender and blend on high for 30 seconds or until completely smooth.
  6. Serve over mashed potatoes or use as base for green bean casserole!
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calories
69
fat
2g
protein
4g
carbs
8g
more
SPIRITPLATE http://spiritplate.com/
*According to University of Utah Health Care.