Category Archives: cilantro

Vegan, Gluten-Free West African Peanut Stew for the Win!

There’s nothing quite like stew on a chilly fall night. It warms and comforts you, fills your belly, and gives you the vitamins you need to fight off colds. Really — what’s NOT to love about stew? This hearty West African peanut variety is packed full of vitamins and protein, since it contains peanut butter, collard greens, sweet potatoes, garlic, and other nutritious ingredients. On top of that, it’s delicious! Try it, we feel confident you’ll agree.

INGREDIENTS

1 tablespoon olive oil
4 cloves garlic
1 teaspoon fresh ginger, grated
1 medium-sized sweet potato
1 medium-sized red onion
1 teaspoon cumin
1/4 teaspoon red pepper flakes
1 6-ounce can tomato paste
1/2 cup peanut butter (natural, please! No sugar!)
6 cups vegetable broth
1/2 bunch fresh collard greens
dash of sea salt

OPTIONAL GARNISHES

cooked brown rice
chopped peanuts
chopped cilantro
drizzle of sriracha

STOVE-TOP INSTRUCTIONS

Grate fresh ginger. Chop onion into small chunks and mince the garlic. Place ginger, onion, and garlic into a large soup pan. Place the pan on stovetop and cover the bottom with the olive oil. Fry the mixture at medium setting for about 2-3 minutes until the onions become translucent. You’ll love the aroma! Chop the sweet potato into 1/2 pieces and add them to the pan. Sprinkle in the cumin and red pepper flakes.

Continue frying for approximately 5 minutes. Do not burn! Add more olive oil if necessary. Add the tomato paste, sea salt, vegetable broth, and peanut butter, and stir everything together until thoroughly combined. Turn the heat up and allow mixture to boil. Then turn the heat down again and cover the pot.

Let the mixture simmer for 20-25 minutes until the sweet potato chunks soften. Meanwhile, remove the ribs from the collard green leaves and cut the leaves into strips. Add to the broth and continue simmering for approximately 5 more minutes. Finally, take a wooden spoon or a spatula and press the sweet potato pieces against the inside of the pot, allowing them to turn into pulp and fall back into the broth. This will add thickness to your stew.

INSTANT POT INSTRUCTIONS

Follow stove-top instructions, only use the saute function on your Instant Pot until the ginger, onion, and garlic are done (onions become translucent), then add the chopped sweet potato, cumin, and red pepper flakes and saute for another 4-5 minutes.

While this is sauteing, remove the ribs from the collard green leaves and cut the leaves into strips.

When the sauteing is done, turn the Instant Pot off, add the collard green strips, tomato paste, sea salt, broth, and peanut butter, and cook on manual (high pressure) for 10 minutes. Let natural release

WHEN SOUP or STEW IS COOKED:

Serve with a scoop of cooked brown rice, some chopped peanuts, a dash of sriracha, and/or chopped cilantro. You can add more sea salt if necessary. Divine! This dish serves 4-6 guests, depending upon how hungry they are. Cover any leftovers and keep them in your refrigerator. Your stew will taste even better tomorrow. Stay warm, and happy autumn!

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Baba Ghanoush — Naturally Vegan, and a Cinch to Prepare!

You’ve most likely had hummus, but have you tried its sweeter, lighter cousin, baba ghanoush? Baba ghanoush is a lot like hummus, since it has a tahini base. However, instead of adding garbanzo beans, this recipe utilizes roasted eggplant. The result is equally delicious. Our light but zesty meal is easy to make, and perfect for warm summer nights. You can serve it with gluten-free pita bread or with gluten-free toast points sprinkled with thyme, olive oil or vegan butter, and a bit of granulated garlic. We feel confident that you’ll love this dish either way.

INGREDIENTS

1 medium-sized eggplant
2-3 cloves minced garlic
juice of one large lemon
4 tablespoons tahini
sea salt to taste
2 tablespoons fresh, chopped cilantro, parsley or basil (We used basil, yum!)
small amount of water

OPTIONAL INGREDIENTS

roasted gluten-free pita bread
regular gluten-free bread
chopped thyme
chopped garlic or garlic salt
olive oil or vegan margarine/butter such as Earth Balance
sliced vegetables such as carrots, celery, zucchini, green or red peppers, etc.

INSTRUCTIONS

Slice eggplant into 1/4 inch rounds and place in a large, flat pan or cookie sheet. Sprinkle lightly with sea salt and olive oil and broil in oven for 5-10 minutes. Watch carefully so the slices don’t burn! They should be pulpy and slightly browned. Peel skin from eggplant and either eat, compost, or discard.

Cut the eggplant pulp into small pieces and place in a blender or food processor. Add the tahini, a dash of sea salt, herbs, lemon juice, and combine thoroughly. If your mixture is too thick, add a bit of water until it becomes creamy and smooth. Pour into a bowl, cover tightly, and refrigerate for 2-3 hours.

Serve with sliced vegetables of your choice, and gluten-free bread or toast points. To make toast points, slather bread with a liberal amount of olive oil or vegan butter/margarine. Sprinkle with chopped thyme and granulated garlic. Broil in oven until the toast is brown and slightly crispy around the edges. Cut the toast in half and serve!

This recipe serves 2-3 people. If you have more guests, feel free to increase ingredient portions accordingly. Great as either a main or a side dish. Get creative! You can add falafels, hummus, or other Middle Eastern cuisine to make a larger meal. Keeps well in your refrigerator for several days. Homemade baba ghanoush is so much more delicious than the store-bought variety! Once you’ve prepared this version, we feel confident you’ll agree.

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It’s So Easy to Create Your Own Falafels From Scratch!

We’ve been eating falafels for years, both with pita bread, and without. These crispy disks are delicious served with a variety of vegetables. However, most of the falafels in restaurants are deep-fried, and the ones you make at home are usually products of a powdered mix. Creating this naturally vegan, gluten-free concoction from scratch is surprisingly easy and fun. Real, homemade falafels taste much better than the stuff that comes from a box! Try the recipe, you will be amazed.

INGREDIENTS
1 15-ounce can chickpeas (also called garbanzo beans)
1 cup fresh parsley leaves, chopped and packed
1 cup fresh cilantro leaves, chopped and packed
1/2 cup diced red or yellow onion (red is especially zesty)
1/3 cup gluten-free flour (we used a combination of garbanzo flour and brown rice flour)
1 tablespoon fresh lemon juice
1 1/2 teaspoons baking powder (aluminum-free, please)
1 1/2 teaspoons ground cumin
1 teaspoon sea salt (not the iodized variety)
1/2 teaspoon fresh ground black pepper
5-6 garlic cloves, peeled and chopped
1/4 cup water
olive oil for cooking
Vegetable garnishes, such as chopped tomatoes, sliced avocados, shredded carrots, chopped onion, additional sprigs of parsley and cilantro, lettuce, etc.
Gluten-free pita bread (optional)

INSTRUCTIONS

Pour chickpeas, parsley, cilantro, chopped onion, flour, lemon juice, water, baking powder, garlic, and spices into blender or food processor. Combine thoroughly until mixture is thick and creamy, but not stiff. You can add more water if it’s too thick, or more flour if it’s too runny. Pour into large bowl and cover. Place bowl in refrigerator and chill for approximately 1 hour. It should achieve a nice thickness by then.

Remove falafel mix from refrigerator and heat olive oil on stovetop. Your burner setting should be medium high, but not so hot that it will smoke or burn. Scoop rounded tablespoons of falafel mix from bowl and drop into hot olive oil, one at a time. Fry them until they’re slightly crispy and brown around the edges, then flip and fry the other sides. Remove from heat and set on napkin so excess oil will drain away.

Serve with vegetables and toppings such as hummus, baba ghanoush, plain coconut yogurt, or tahini with lemon juice. Great either as a sandwich or a salad. Feel free to experiment! Serves 3-4 hungry people. Leftovers can be stored in the refrigerator or frozen for later. These falafels are great in lunchboxes! You’ll never want to make them from a box, ever again, and neither will any of the members of your family. Enjoy!

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Celebrate Warm Spring Nights With Grilled Millet/Buffalo Sauce/Ranch Sandwiches!

Usually, when we think of millet, we envision birdseed. However, this crunchy, high-protein grain is delicious as a sandwich spread when it’s combined with spicy buffalo sauce and creamy vegan ranch dressing. The consistency is slightly cheese-like, and the flavor is out of this world! You can make the buffalo sauce as mild or spicy as your heart desires. It takes only about 20 minutes to whip up this dish. A perfect choice if you’re in a hurry! The ingredients are inexpensive, if you’re on a budget, your meal won’t break the bank.

BUFFALO MILLET INGREDIENTS
1/2 cup uncooked millet
1 cup water
1 tablespoon hot sauce (we used Aardvark Sauce, our favorite)
2 teaspoons Sriracha
1/2 teaspoon apple cider vinegar
1 teaspoon vegan butter (we used Earth Balance) or olive oil
pinch or two of sea salt and garlic powder

BUFFALO SAUCE
2 tablespoons hot sauce
1 tablespoon Sriracha
1-2 teaspoons melted vegan butter or olive oil

RANCH SAUCE
1 1/2 cups vegan mayonnaise
1/4 cup non-dairy milk (we used almond, but coconut is great as well)
1 1/2 teaspoon apple cider vinegar
3 cloves crushed garlic
1/2 tablespoon dried parsley
1 teaspoon dried dill
1 teaspoon onion powder
1/2 teaspoon sea salt
1/4 teaspoon paprika
1/4 teaspoon ground pepper

ADDITIONAL SANDWICH INGREDIENTS
Red pepper strips
chopped cilantro

INSTRUCTIONS

Combine millet ingredients in medium-sized saucepan and cook for 15-20 minutes until all water is absorbed. Meanwhile, prepare your sauces in separate bowls. Mix together buffalo sauce ingredients, adjusting spice levels to your taste. Prepare ranch dressing by mixing together all ingredients, adding extra milk if mixture is too thick. You’ll most likely have some left over after you’ve made your sandwiches, so it will double as an excellent salad dressing.

Take a piece of gluten-free bread and sprinkle with chopped cilantro. Pack cooked millet mixture on top, and then sprinkle with a liberal helping of buffalo sauce. Layer on red pepper slices, and cover with a generous amount of ranch dressing. Press another piece of bread on top to make a sandwich.

Fry sandwich in olive oil on stovetop on medium heat setting until golden brown on both sides. Remove from burner and serve hot. Cut sandwich in half if it’s too messy to grasp. You’ll love the creamy texture and surprising heartiness of this delicious meal.

Serves 2-3 hungry people. This dish pairs well with a small salad (use some more of that ranch dressing!) and, of course, gluten-free, vegan beer or wine. You’ll be surprised and delighted to discover how much you like eating millet. Bon appetit!

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Red Beans and Cauliflower “Rice”– Vegan, Gluten-Free, and So Easy to Make!

Sometimes, you want to whip up a delicious, filling vegan meal without a lot of fuss and expense. Maybe you have less than an hour to prepare a dish that your whole family — or table of friends — will love. Never fear! This stellar red bean-based dish utilizes cauliflower “rice.” In other words, the finely shredded cauliflower looks like rice, and its texture is quite similar. You and your guests will be amazed! The whole process is much easier than you might think. Here’s how:

INGREDIENTS

2 tablespoons olive oil
1/3 cup chopped onion
1/2 cup chopped celery
1/2 cup chopped green, red, or yellow bell pepper
1 large head cauliflower, chopped
3 15-ounce cans of red beans, drained and rinsed
2 teaspoons ground cumin
1/2 teaspoon salt
1 teaspoon paprika
1 teaspoon granulated garlic
1 teaspoon chili powder
1 teaspoon Italian seasoning
1/4 teaspoon ground black pepper
Optional garnishes: chopped cilantro, avocado, sliced jalapenos, chopped arugula, chopped tomatoes, salsa, diced scallions, etc.

INSTRUCTIONS

Heat the olive oil in a large frying pan and add chopped onions. Fry onions on medium heat for about five minutes until they become translucent. Add chopped pepper and celery and continue frying for 5-10 minutes until vegetables are cooked through. The aroma will be heavenly! Meanwhile, place cauliflower chunks in food processor and grind them until they attain a granulated, slightly powdery consistency. You won’t believe they aren’t actually rice! Add the cauliflower “rice” to vegetables, along with the red beans and spices. Fry for another 10-15 minutes, stirring frequently. You can adjust the seasoning level according to your individual tastes. We like ours spicy, but you may feel differently. Experiment and enjoy!

This delightful dish pairs well with gluten-free corn tortillas and an almost endless variety of toppings. We garnished ours with sliced avocados, chopped cilantro, and thin slices of jalapenos and were delighted with the results. Other topping choices include chopped tomato, scallions, salsa (homemade is best) and chopped arugula. Use your imagination! You can also enjoy this dish with gluten-free, vegan beer or wine (check www.barnivore.com to see if your beverage is vegan).

Your simple, but scrumptious meal will serve 4-6 hungry people. You can store it in your refrigerator, reheat the leftovers, and enjoy them for a couple of days. They will taste just as delicious as before! The dish is amazingly filling and satisfying, and your guests will be delighted by its robust flavor. You’ll want to make it again and again! Be sure to save room for dessert.

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Black Bean Tortilla Soup—Vegan, Gluten-Free and Filling

tortilla soup

We love making soups in the winter. They’re warm, hearty, and help us feel better on a cold evening, especially at the end of a long day. If you’re under the weather, a good soup can nourish you like nothing else on the planet. We recently discovered this black bean tortilla soup at a friend’s holiday party and were so wowed that we begged her for the recipe. She was delighted to share it, and so are we. The concoction only takes about 45 minutes to prepare, so it’s a great dish if you’re on the run.

SOUP INGREDIENTS

1 tablespoon olive oil
1 small red onion, chopped
3-4 cloves garlic, minced
4 cups vegetable broth
1 28-ounce can, stewed tomatoes (check label, make sure no chemicals are added).
2 teaspoons ancho chili powder
2 teaspoons chipotle chili powder
1 teaspoon ground cumin
½ teaspoon dried oregano
½ teaspoon sea salt (not iodized!)
2 cans black beans (or 3 cups boiled black beans, if you have time)
1 cup corn kernels (fresh or frozen)

GARNISHES
3 small corn tortillas
1 avocado, sliced
1 handful fresh cilantro, chopped
1 lime, cut into wedges

Pour 1 tablespoon olive oil into a large pan and add chopped onions and garlic. Fry on medium heat until onions and garlic are slightly brown. Your kitchen will smell terrific, and you’re just getting started! Add vegetable broth, stewed tomatoes, both chili powders, salt, and cumin. Simmer for 15-20 minutes until tomatoes are cooked through.

Add black beans and corn and continue simmering for 10 minutes until all ingredients are thoroughly combined. Meanwhile, cut tortillas into thin strips. Place strips in olive oil in a medium-sized frying pan (cast iron is great!) Fry strips on both sides until brown and crispy, then remove from pan. Place them on paper towel to absorb excess olive oil.

Serve soup in festive bowls with avocado slices, a squeeze or two of lime juice, a liberal dash of cilantro, and as many tortilla strips as your heart desires. We love tortilla strips and find that it’s hard to put too many into this soup. But eat fast, because they do get soggy.

Serves 4-6 hungry guests. This soup is especially good with vegan, gluten-free cornbread and/or beer. If you do end up with leftovers, you can freeze them, or devour them in the next couple of days. You will be utterly delighted by this simple, inexpensive, and satisfying meal. Stay warm and enjoy!

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Spaghetti Squash Burrito Bowls

It’s both easy to make, and colorful! Just the zest we need for these chilly, late-autumn evenings.

INGREDIENTS FOR SLAW
1 cup purple cabbage, sliced into thin ribbons and then cut into 1-2-inch strips
½ can black beans, rinsed and drained
¼ cup chopped green onions
½ red bell pepper, diced
¼ cup fresh cilantro, chopped
2 tablespoons fresh lime juice
½ teaspoon olive oil
Pinches of salt and pepper

SALSA VERDE INGREDIENTS
¾ cup fresh salsa (hot or mild to taste)
1 avocado, diced
1/3 cup fresh cilantro
1 tablespoon fresh lime juice
1-2 garlic cloves, roughly chopped

Slice medium-sized spaghetti squash in half (lengthwise) and coat inside with thin layer of olive oil. Sprinkle with salt and pepper and place squash halves upside down in medium-sized pan. Bake for 45-55 minutes at 400 degrees until pulp is soft. You should be able to insert a fork into it without difficulty.

Meanwhile, prepare the slaw in a large mixing bowl. You’ll be wowed by its beauty. After you have squeezed in the lime juice, set mixture aside to marinate.

Place avocado, salsa, garlic, cilantro and lime juice into blender or food processor and combine until your mixture is smooth and slightly frothy. Scoop the slaw into squash halves and fill to overflowing, then spoon a liberal dollop of salsa verde over the top. Finally, garnish your masterpiece with extra cilantro, salsa, toasted pepitas, or any other topping of your choice. Feel free to get creative!

This amazing creation serves 2-3 people, but feel free to double the recipe if you have more guests. Serve by itself (it’s filling!) or with wine, beer, cider and/or a side of gluten-free garlic bread. Of course, any leftovers will keep just fine in the refrigerator for several days. But they definitely won’t last that long.

Your friends will be begging you for the recipe, and you’ll want to make this meal again and again. With its vibrant, red and green hues, the dish is a great, festive lead-up to the holiday season.
Try it, we’re certain you’ll agree. Bon Appetit, and happy, stress-free holidays!

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Sweet Potato and Black Bean Veggie Burgers: Vegan, Gluten-Free, Amazing!

burgers
November puts us in a festive mood, and few foods are more synonymous with autumnal feasting than sweet potatoes. Often, when Thanksgiving rolls around, we just put a few sweet potatoes in the oven, roast them, and devour them as a side dish. Though sweet potatoes are undeniably delicious on their own, they can be combined with other ingredients to make an even tastier meal. This recipe combines sweet potatoes with millet, ground oatmeal, and black beans to make a scrumptious patty that can be devoured as a burger or used as a main course with a salad and/or a side dish of vegetables. We love this hearty entree, and feel confident you will, as well.

INGREDIENTS
1 ½ pounds sweet potatoes (fresh, not canned!)
1/3 cup uncooked millet
1 cup oats (make sure they’re gluten-free)
1 can black beans (rinse and drain), or 2 cups boiled
½ red onion, chopped
½ cup chopped cilantro
2 teaspoons cumin powder
1 teaspoon ancho chili powder
1 teaspoon chipotle powder
½ teaspoon salt

INSTRUCTIONS
Slice sweet potatoes lengthwise and place on cookie sheet or roasting pan. Cook at 400 degrees for 45-50 minutes until pulp is soft. Remove from oven and scoop pulp away from skin. Mash sweet potatoes in medium-sized bowl. Discard or compost the skin.

Meanwhile, boil 1 cup water in medium saucepan. Add millet, turn down heat, and simmer for about 25 minutes. Millet will soften yet retain a slight crunchiness. Drain excess water and pour millet into large mixing bowl. Add mashed sweet potatoes, black beans, chopped onion, chopped cilantro, salt and spices. Mix should be moist but not runny.

Grind oatmeal in blender until it is slightly coarser than flour. This should take no more than a minute. Add oatmeal to your mixture and stir with large spoon until ingredients are thoroughly combined. Now your concoction will be drier, but it should still be moist enough to form into patties. Make sure they’re smooth and not too thick. Fry patties on stovetop in oil (olive is best) until lightly browned on both sides.

Serve as a sandwich on gluten-free bun with lettuce, tomato, avocado, onion, hot mustard, ketchup, etc. You can also enjoy your patty as a main course. They are dense and filling! Serves 6-8 hungry people, so invite all your friends for dinner. If you have leftovers, they keep well in the refrigerator and can be re-heated the next day. Happy autumn!

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