3 Plant-Based Meal Ideas for the New Year
It’s Veganuary! We are delighted to share these tempting plant-based recipes from nutritionist Nichole Dandrea-Russert, author of The Fiber Effect and her newest book, The Vegan Athlete’s Nutrition Handbook.
Spicy Vegan Chili
Serves: 4-6
Ingredients
1 15.4-ounce can (BPA-free) vegan refried beans
1 16-ounce jar of salsa or, if you have a bit of extra time, make homemade! Choose mild, medium, or hot depending on your spice preference.
1 package meatless crumbles (Beyond Meat, LightLife or Gardein will work)
1 medium red onion, chopped
1 large red pepper, chopped
1 tsp garlic powder
1 Tbsp chili powder
1 Tbsp ground cumin
1 teaspoon smoked paprika
1/4 teaspoon cayenne pepper (optional)
Cilantro and green onion, chopped (optional)
Nutritional yeast (optional) (or your favorite vegan cheese or homemade cashew cheese)
Directions
1. Preheat the oven to 350 degrees F.
2. Mix all ingredients (except for the cilantro, green onion, and nutritional yeast) together in a large bowl. Stir until everything is mixed well. You might need a fork to break apart and blend in the refried beans.
3. Scoop into a baking dish.
4. Bake for 35-40 minutes until the center is hot.
5. Top with chopped cilantro, sliced green onions, and a sprinkle of vegan cheese or nutritional yeast. Yum!
Chipotle Chickpea Salad
Serves: 4
Ingredients
1 15-oz can chickpeas, drained or 1 1/2 cups homemade chickpeas
1/4 cup slivered or sliced almonds
4 Tbsp vegan mayo of choice (I used Fabanaise for this recipe but Follow Your Heart is another great option) OR, for oil-free, use 1 whole avocado, smashed with a fork
1 Tbsp maple syrup or coconut nectar
1 tsp smoked paprika powder
1 tsp cumin powder
1/4 tsp garlic powder
1/2 tsp chili powder
1/4 tsp cayenne powder (optional if you like a little spice)
1/4 tsp sea salt (or more to taste)
Black pepper to taste
A squeeze of one lime
1/4 c chopped celery
1/2 c sliced green onion
1/2 c cilantro, chopped (optional)
4-5 large washed collard green leaves or whole-grain bread of choice
Directions
1. Add the chickpeas and almonds to a large mixing bowl and lightly mash with a fork so that about half of the chickpeas and almonds are mashed and half are still whole.
2. To a separate small bowl, add the mayo (or avocado), maple syrup or coconut nectar, lime juice, smoked paprika, ground cumin, garlic powder, chili powder, cayenne powder, if using, and sea salt. Mix well.
3. Transfer the mayo (or avocado) mixture to the chickpeas and almonds. Mix well to coat the chickpeas and almonds.
4. Stir in the celery, green onion and cilantro, if using.
5. Open the washed and dried collard green leaves or other leafy green like romaine and add a healthy portion of the chickpea salad.
6. Add other plant-based ingredients you love like radish, tomato, purple onion, sprouts or hemp seeds for more texture, flavor and nutrition. Alternatively, in place of leafy greens, you can make this into a wrap or sandwich by adding the salad to a whole-grain tortilla or to two sliced of whole-grain bread.
Note: The chickpea salad will keep covered in the fridge for up to five days, making it great for a grab-and-go lunch or snack!
Hearty Grilled Lentil Burgers
Serves: 8
Ingredients
Lentils
1 cup lentils dry, brown or green (or 2 1/2 cups cooked lentils)
3 cups of water
Flax Egg
2 Tbsps flax meal
6 Tbsps water
Walnut Mixture
1/2 cup raw walnuts
1 Tbsp dried oregano
3/4 cup raw oats
Sautéed Veggies
1 tbsp olive oil
1 cup finely chopped carrots
1 cup finely chopped onion (I’ve used both red and yellow onion, they both work well)
4 cloves fresh garlic, minced
1/4 tsp salt
1/2 tsp turmeric powder
2 Tbsps tomato paste
2 Tbsps vegan Worcestershire sauce
1 Tbsp reduced-sodium tamari or coconut aminos
Remaining Ingredients
1/2 cup oat flour
1/4 tsp salt
1/4 tsp pepper
Directions
1. Wash the lentils well, removing any debris, then place in a medium stovetop pot.
2. Add three cups of water. Bring to a high simmer then lower the heat. Cover and cook for 25-30 minutes or until tender. (A mushier texture works well for these burgers.) Once finished cooking, drain any excess water and set aside.
3. In the meantime, add the flax meal and water to a small bowl and let sit. This will be your “flax egg,” which binds the burgers.
4. Place the walnuts, oats and oregano in a food processor. Blend until the walnuts and oats are completely blended. Set aside.
5. Place a medium-size stovetop pan on medium to high heat. Add the oil, carrots and onions. Cook on medium for 5-7 minutes, stirring occasionally, until the carrots are tender.
6. Add 1-2 tablespoons of water or veggie broth as needed to deglaze the pan. 7. Stir in the garlic, 1/4 tsp salt and turmeric. Cook for another 30-60 seconds.
8. Lower the heat, add the tomato paste, Worcestershire sauce and tamari. With a spatula, mix until everything is combined. Remove from heat and set aside.
9. In a large bowl, add ½ of the cooked lentils from the pot and mash with a fork or potato masher.
10. Add the remaining lentils (so half of the lentils will be mashed and half will be whole for some texture).
11. Mix in the carrot, onion and garlic mixture; the oats and walnuts mixture; and the oat flour, salt and pepper. Mix until all ingredients are combined.
12. Finally, fold in the flax egg so it’s mixed in well. Since there are no eggs, you can taste the mixture and add more seasoning if you’d like. Red pepper flakes or more oregano might be good additions.
13. Form eight individual patties with clean washed hands, placing them on a baking sheet or clean cutting board before transferring them to the stovetop. 14. To cook, grill on the stovetop or your outside grill as they stay together really well!
For the stovetop: Spray with olive oil to prevent sticking. Heat a skillet over medium heat. Once the skillet is hot, cook the burgers on each side until browned for about 5 minutes per side.
For the grill: Grill on each side for 5-7 minutes. We used a copper mat. Alternatively, bake them in the oven by placing them on a parchment-lined baking sheet and baking them at 375 degrees F for 30 minutes, flipping halfway through.
Storage: Store the cooked patties in an airtight container in the refrigerator for up to 7 days or freeze, with parchment paper in between each patty, for up to one month.
About the Author, MS, RDN, is a plant-based dietitian and yoga instructor who has a passion for guiding people toward living vibrantly through a foundation of plant-based foods, movement, mindfulness, and meditation. She shares her thoughts through her website Purely Planted. Nichole is also the author of The Fiber Effect and The Vegan Athlete’s Nutrition Handbook. She lives in Atlanta, GA with her husband and rescue pup, Mariposa.
Praise for The Vegan Athlete’s Nutrition Handbook“No matter your level of exercise or fitness, if you want to get into the details of plant-based eating and come away feeling full of info, this is your book.” —Matt Ruscigno, MPH, RD, co-author of Plant-Based Sports Nutrition“…a guide that every plant-based athlete should have, whether they are a strength athlete or Crossfitter or an endurance athlete.” —Kayla Slater, MS, RDN, ACE-CPT of Plant Based Performance Nutrition and Run Coaching, LLC“It’s like having a nutrition coach by your side and will be your go-to whenever nutrition questions arise.” —Dotsie Bausch, Olympic silver medalist and 8x US National Cycling Champion“…provides a quality resource for plant-based protein sources which is challenging to find for athletes who are plant-based or interested in transitioning to a plant based diet.” —Sara Love, ND, naturopathic physician and ultramarathonerside an