January 30, 2018

Beluga Lentil Chili



Simple, healthy vegan chili loaded with beans and lentils! This meal is packed with protein and fiber - an awesome combination that helps keep us both full AND energized. Not only are these tiny black beluga lentils adorable, but I love how they hold their shape while cooking (unlike other lentil varieties that can become mushy). Their dense texture adds such a hearty feel to the dish and makes it a great meat replacement. They're not as common as other lentils so if you can't find them, no worries, simply replace with brown lentils. This chili is great served as is, over baked potatoes (YUM), or mixed with brown rice/quinoa. I usually make a batch of rice or quinoa for the week to keep in the fridge and love stirring them in chili and soups. I know avocado on toast has been all the rage lately (I totally get it, I love it too)... but avocado on chili?? Be still my heart 🥑💓 So, so good. If you're interested in more vegan chili recipes, I included some links below - enjoy!

PS - come join The Garden Grazer on Instagram 🍓 and share a pic if you make this! I love seeing what you guys cook up.

Vegan, gluten-free, oil-free
Serves about 4-6

Ingredients
1 onion
3-4 cloves garlic
15 oz. can diced tomatoes
15 oz. can tomato sauce
2 1/2 cups vegetable broth
15 oz. can kidney beans
15 oz. can black beans
1 cup black beluga lentils, dry/uncooked
2 1/2 Tbsp. chili powder*
1 tsp. cumin
Salt to taste
Optional additions: 1/2 tsp. - 1 tsp. smoked paprika, zucchini, bell pepper, organic corn, sweet potato, jalapeno, etc.
Toppings if desired: avocado, green onion, cilantro, hot sauce, tortilla strips, dairy-free cheese or sour cream, etc.

Directions
Dice onion.
In a stockpot over medium-high heat, saute onion (I use water/veggie broth to saute) for about 8-10 minutes or until soft and translucent.
Meanwhile, mince garlic.
When onion is soft, add chili powder, cumin, smoked paprika if using, and garlic. Saute 1-2 minutes.
Add vegetable broth, diced tomatoes with juice, and tomato sauce.
Rinse and drain both beans and lentils. Add to pot.
Increase heat and bring to a light boil.
Reduce heat to med-low, cover, and simmer for about 25-30 minutes or until lentils are tender.
Salt to taste and serve with any desired toppings.

*Note:
Chili powders can range in spiciness - the one we buy from Simply Organic is pretty mild. If you like your chili spicy, add some chipotle in adobo, chipotle powder, or cayenne pepper. (Or simply top it with hot sauce before serving!)

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More vegan chili inspiration 💓




January 20, 2018

Asian Mushroom Rice



We LOVE this easy, 6 ingredient Asian-style mushroom rice! So simple but totally tasty and savory. I created it to be a side dish, however it could easily be morphed into a main dish by adding some extra veggies (asparagus and mung bean sprouts are phenomenal in this!), edamame, tempeh, tofu (like our favorite Asian Garlic Tofu), etc. It's also great made with quinoa instead of rice. See the notes below the recipe for additional info and tips.

Come join The Garden Grazer on Instagram 🍓 and share a pic if you make or adapt this! I love seeing what you guys cook up.


I also wanted to quickly mention this book I enjoyed that dives into the wonderful world of mushrooms. It's fun, informative, and easy to understand. Author Tero breaks down ten different mushrooms and how their incredible benefits can be a powerful tool in promoting whole body health. (With many fun facts and some vegan recipes included.) Continually amazed & grateful for mother nature's abundant, healing gifts. Definitely worth checking out!

Click here to see "Healing Mushrooms" on Amazon


Vegan, gluten-free (with tamari), oil-free
Makes about 6 side servings

Ingredients
1 cup uncooked rice* (I use brown basmati)
1 lb. mushrooms (cremini, button, shiitake, oyster, etc.)
1 onion
2-3 cloves garlic
3 green onions
1 1/2 Tbsp. tamari/soy sauce, or more to taste
Optional: asparagus, mung bean sprouts, spinach (stir in during last few minutes of cooking), other veggies, sesame seeds for topping

Directions
Cook rice according to package instructions* (use veggie broth for more flavor if desired).
Meanwhile, finely dice onion. Slice mushrooms, not too thin, about 1/3-1/4 inch.
In a large skillet over med-high heat, saute onion for about 7-8 minutes. (I use water/veggie broth to saute.)
Add mushrooms and cook another 8 minutes.
Meanwhile, mince garlic and slice green onions.
When mushrooms are softened, add garlic and saute 1 minute.
Reduce heat to medium. Add cooked rice, green onions, and tamari/soy sauce.
Stir well and cook for about 5 minutes or until heated through. (Add spinach and/or mung bean sprouts during this step if using.)
Season to taste with more tamari/soy sauce if desired before serving.

*Notes: 
To make this even faster, rice can be cooked ahead of time and stored covered in the fridge until ready. (I love doing this!)
If your rice cooking time is longer (40-50 minutes), you may want to wait a bit before starting the rest of the dish so the rice finishes in time for when you need it.
You can also substitute quinoa for rice (for faster cooking time and a nutrition bump.)
I'm a huge mushroom lover so I often add even more mushrooms - closer to 20-24 oz. rather than 16 oz.

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Disclosure: The Garden Grazer is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn fees by linking to amazon.com and affiliated sites. I only share things I absolutely LOVE and personally use! (There is no additional cost to you in clicking the affiliate link.)


January 16, 2018

Vanilla Almond Overnight Oats



I love this easy, 6-ingredient, make-ahead vegan breakfast! It only takes 5 minutes to assemble in the evening, then just cover and set in the fridge for a quick grab-n-go breakfast in the morning. You can either eat it as is, or top with fresh berries, bananas, granola, nut butters, etc. The vanilla-almond flavor is SO GOOD with a bit of sweetness from the maple syrup (and a chia seed boost!) I always look forward to the simple yet delicious, sweet flavor. Hope it gets your mornings off to a great start as well! ⛅


Vegan, gluten-free (with gf oats), oil-free
Serves 1

Ingredients
1/2 cup rolled oats
1/2 cup almond milk
2 tsp. chia seeds (I use this brand)
1/2 tsp. vanilla extract
1/8 tsp. almond extract
1-2 Tbsp. pure maple syrup

Directions
Combine all ingredients except oats in a small bowl or jar. Stir to combine.
Add oats, gently stir, and make sure they're all fully submerged.
Cover and place in the fridge for a few hours or overnight.
Enjoy as is or top with banana, berries, granola, nut butters, etc. before serving.

*Notes:
I use unsweetened plain almond milk for this recipe. Adjust the syrup as desired depending on how much sweetness you like (or if you're using a sweetened milk). You may find you need a little less vanilla if you're using a vanilla flavored milk.
The almond extract is strong so be sure to only use the 1/8 tsp. otherwise it can overpower.

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Disclosure: The Garden Grazer is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn fees by linking to amazon.com and affiliated sites. I only share things I absolutely LOVE and personally use! (There is no additional cost to you in clicking the affiliate link.)