White Bean Soup

MATERIALS

Makes ~4 servings

• 1 tbsp oil (omit if water sauteing)

• 1 1/2 cups onion, diced

• 1 1/2 cups carrot, diced

• 3/4 cup celery, diced

• 2 1/2 tbsp garlic, minced

• 1 tsp dried basil

• 1 tsp dried rosemary

• 1/4 tsp crushed red pepper

• 1/4 tsp sage

• 6 cups veggie broth (or water)

• 1 can diced tomatoes

• 2 cans cannellini beans, drained (or other white bean)

• 1 cup whole wheat pasta

• 1 bunch kale

• Salt and pepper to taste

PROCEDURE

1. Heat oil, if using, in a pot over medium heat. Saute onion, carrot, celery, garlic, and spices until veggies begin to soften. 

2. Add broth (or water), tomatoes, and beans and bring to a boil.

3. Add in pasta, reduce heat and simmer for ~20 minutes or until pasta is done.

4. Add kale in the last few minutes before serving. Salt and pepper to taste.

THE RUNDOWN

A rich, savory, and filling soup. Sometimes referred to as a Tuscan soup. Try it and let us know what you think!

A Plantsanity Original

Copycat Larabars

MATERIALS

Makes 10-12 bars

• 1 1/2 cups medjool dates

• 1 1/2 cups peanuts

• Optional: 1/3 cup mini chocolate chips

PROCEDURE

1. Put dates and peanuts in a food processor and process until it forms a ball.

2. Flatten into a square on a piece of parchment paper about 1/2 inch thick.  Press a few handfuls of mini chocolate chips into the mixture, if using.

3. Cut into bars. Wrap in plastic wrap and store in the fridge or freezer.

THE RUNDOWN

These are easy to take on the go.  Leave out the chocolate chips and you can still enjoy this treat when you are on the trials.  Pro tip - you can also use cashews, almonds, or another nut if you prefer.

Adapted from: My Darling Vegan

Red Lentil Soup

MATERIALS

Makes ~4 servings

• 1 tbsp oil (omit if water sauteing)

• 1 large carrot, diced

• 2 stalks celery, diced

• 1 small onion, diced

• 1/4 tsp salt plus more to taste

• 1 cup red lentils

• 4 cups of vegetable broth

• 1 whole bay leaf

• 2 tbsp lemon juice, optional

PROCEDURE

1. Heat oil, if using, in a pot over medium heat. Add onions, carrots, celery, 1/4 tsp salt and saute ~5 minutes or until onions are translucent.

2. Add broth, bay leaf, lentils, and simmer for 20 minutes.

3. Stir in lemon juice and salt to taste.

Variation

Add in a can of chickpeas, or a cup of orzo or other pasta for a heartier soup. Add additional water or broth as needed.

THE RUNDOWN

Simple, but tasty soup recipe. Red lentils are a lot different than green or brown. Give 'em a chance if you haven't already. They will start to fall apart and thicken the soup as it simmers.

Adapted from: The Kitchn

Peanut Veggie Bowl

MATERIALS

Makes ~4 servings

• 2-3 heads broccoli

• 1 pkg extra firm tofu, patted dry and cut into small cubes

• 1 can chickpeas, rinsed and drained

• 3 cups baby spinach

• 2 shredded or sliced carrots

• 1 cup brown rice, uncooked

• Peanut Sauce

  • 1 tbsp sesame oil

  • 1/4 cup low sodium soy sauce

  • 1/4 cup rice vinegar

  • 1/3 cup maple syrup (use date syrup for no added sugar)

  • 1 tbsp chili garlic sauce

  • 1/2 cup peanut butter

  • 1/4 cup water

PROCEDURE

1. Prepare brown rice according to package instructions. 

2. Preheat oven to 400 degrees.  Roast tofu and broccoli on parchment lined baking pan for 25 minutes or until starting to brown.

3. Whisk sauce ingredients together in bowl.

4. Add tofu and 1/2 of sauce to skillet over medium heat and cook for 5 minutes.  If not using tofu, simply warm sauce and chickpeas for a few minutes.

5.  Assemble bowl: brown rice, tofu, broccoli, chickpeas, carrots, spinach, and another drizzle of peanut sauce. Enjoy!

VARIATION

Sub more broccoli or other veggies for tofu. Try it with brussel sprouts, green beans, snap peas, or sweet potatoes.

THE RUNDOWN

The peanut sauce is the star of this dish - it provides a tasty sweet heat.  There is a good amount of maple syrup so if you are on the trials - either cut back to 2-3 tbsp or replace with date syrup.  If you have completed the trials - this might be worth the splurge. Pro tip - we don't use tofu very often, but if you want to give it a chance this is a good dish to start with. If you would rather not use it, then just leave it out or replace with more veggies. 

Adapted from: Nora Cooks

Taco Spaghetti

MATERIALS

Makes ~4 servings

• 1 cup walnuts

• 1 - 1 1/2 cups cooked lentils (green/brown)

• Spices

  • 1/2 tsp salt

  • 1 tsp cumin

  • 1 tsp paprika

  • 1/2 tsp oregano

  • 1/4 tsp cayenne, optional

• 1 tbsp oil (omit if water sauteing)

• 1 small onion, chopped

• 2 cloves garlic, minced

• 2 tbsp tamari, coconut aminos, or soy sauce

• 1 tbsp tomato paste

• 1 can diced tomatoes

• 4 cups water

• 8 oz whole wheat spaghetti

PROCEDURE

Prep: Prepare lentils according to package instructions and drain.  

1. Pulse walnuts, lentils, salt and spices in food processor until crumbly. Will resemble taco meat.

2. Add oil, if using, to large pot and heat over medium heat. Saute onions and garlic for a few minutes.

3. Add lentil mixture and tamari. Cook for a few minutes, stirring periodically. Add water as necessary to prevent sticking.

4. Add tomato paste, diced tomatoes, water, and spaghetti.  Bring to a boil, reduce heat and simmer for about 20 minutes.

THE RUNDOWN

A different take on a couple classics: spaghetti and tacos. Pro tip - make the lentils ahead of time and this becomes a one pot meal. If you aren't feeling spaghetti, use the lentil mixture as taco filling instead.

Adapted from: Healthier Steps

Pantry Black Bean Burger

MATERIALS

Makes 6 burgers

• 1 1/3 cup oats

• 1 can black beans, drained and rinsed

• 3/4 cup salsa or Rotel

• 3/4 tsp salt, or to taste

• 1 1/4 tsp chili powder

• 1/4-1/2 tsp chipotle chile powder

• 1/2 tsp garlic powder

• 1/2 cup corn

• Serve with: whole wheat bun, guacamole/avocado, salsa, chipotle aioli

PROCEDURE

1. Add all ingredients to food processor except corn and pulse a few times leaving some black beans whole for texture.

3. Stir in corn. Cover and refrigerate for 10 minutes. Preheat oven to 375 degrees.

4. Line baking sheet with parchment paper or baking mat. Shape into patties using ~1/2 cup of the mixture for each one.

5. Bake ~25 minutes. You'll know burgers are done when they start to get crispy and hold together well.

VARIATION

Sub smoked paprika or regular paprika for chipotle chile powder. Sub pinto beans for black beans.

Add sauteed onions and/or mushrooms for extra flavor.

THE RUNDOWN

There is a good chance you already have all of the ingredients for this black bean burger in your pantry right now. And if you don't, then you should get to work on stocking your pantry with the staples. Pro tip - the chipotle chile powder gives it a smoked flavor and adds a little spice. If you aren't a fan, you can omit or replace with paprika or smoked paprika. The great thing about veggie burgers is you can taste test the mixture before cooking and adjust seasonings as necessary.

Adapted from: Fat Free Vegan Kitchen

Tater Gravy Hash

MATERIALS

Makes 4-6 servings

• Gravy

  • ~3 tbsp plant-based butter

  • 8 oz mushrooms

  • Potato Leek Soup (or sub with mushroom soup, any brand will work)

  • salt and pepper, to taste

• 6-8 medium potatoes

• 2-3 heads broccoli

• Brown rice, optional

PROCEDURE

Optional prep: prepare brown rice according to package instructions.

1. Preheat oven to 425 degrees.

2. Prepare taters: Line baking pan with parchment paper or baking mat. Peel and chop potatoes. Drizzle with olive oil and season with salt and pepper. Roast for 35 minutes or until starting to brown and tender when poked with a fork. Prepare brown rice, if using.

3. Make gravy while taters are baking: Melt butter in skillet over medium heat. Slice mushrooms and add to the skillet. Saute for a few minutes. Add soup and broccoli and simmer for ~20 minutes. Taste and adjust seasonings as necessary.

4. Fill your plate with equal amounts of broccoli and taters, brown rice if using, top with gravy.

THE RUNDOWN

Comfort food you don't have to feel guilty about. Pro tip - save additional time and dishes by using a bag or two of frozen broccoli or your favorite frozen veggies.

A Plantsanity Original

Date Bars

MATERIALS

Makes an 8x8 pan

• Crust/Topping

  • 1.5 cups whole raw almonds

  • 1.5 cups old fashioned oats

  • 1/2 tsp kosher salt

  • 10 dates, pitted

  • 1/4 cup nondairy butter (or coconut oil)

• Filling

  • 25 dates, pitted

  • 1/2 cup water

PROCEDURE

1. Line 8 x 8 pan with parchment paper.

2. Add almonds, oats, and salt to food processor or blender and process until they are fine crumbs. Add dates and process again. Melt nondairy butter and add to mixture. Process until crumbs are moist.

3. Set aside 3/4 cup of mixture. Press remaining crumbs firmly into pan. Hint: The back of a spoon works well.

4. Add dates and water to food processor/blender and blend until a paste forms. Stop to scrape down sides as needed.

5. Spread filling over crust.  Sprinkle remaining topping over filling and lightly press down.

6. Refrigerate or freeze until ready to slice and serve.

THE RUNDOWN

The perfect combination of sweet and salty. One of the few desserts that doesn't have added sugar but tastes like it does. Pro tip - Bars freeze well and are especially tasty right out of the freezer. Midnight snack, anyone?

Adapted from: Oh She Glows

Date Syrup

MATERIALS

Makes ~1 1/2 cups

• 1 cup boiling water

• 1 cup pitted dates

PROCEDURE

1. Add the dates and boiling water to a bowl and let sit for an hour

2. Add water and dates to a blender and blend until smooth

3. Store in an airtight container for 2-3 weeks

THE RUNDOWN

This recipe comes in very handy when you are on the challenge.  It goes well on toast or pancakes, in dressings/sauces, and can be added to dishes to provide a little sweetness. Basically, use in place of maple syrup or honey. Combine a spoonful of date syrup and peanut butter for an after dinner treat.

Adapted from: The How Not to Die Cookbook

Pantry Beans and Rice

MATERIALS

Makes 4-6 servings

• 1 cup brown rice, uncooked

• 3 cans black beans, drained

• 1 can diced tomatoes and green chiles (aka Rotel)

• 1/2 can corn, drained

• 1 tbsp chili powder

• 2 tsp cumin

• 1 tsp garlic powder

• 1 tsp onion powder

• 1 tsp salt or to taste

• Serve with:

  • Tortilla chips

  • Guacamole

  • Salsa

  • Greens

  • Lime juice

PROCEDURE

Prep:  Cook brown rice according to package directions. 

1. Add beans, diced tomatoes and green chiles, corn, and spices to skillet and warm over medium heat.

2.  Assemble as desired. Mix in brown rice, serve over greens, serve with guac and salsa, etc.

Variation

Sub quinoa for the brown rice.

THE RUNDOWN

Do you ever have those days when you get home and realize you don't have any fresh ingredients, don't feel like cooking and definitely don't feel like going to the store? This recipe is the perfect solution and only requires a well stocked pantry. 

This is basically the no chopping version of the Burrito Bowl.

A Plantsanity Original

Applesauce

MATERIALS

• 5-6 apples

• 1 cup water

• 1 tsp cinnamon, optional

PROCEDURE

1. Peel and core apples and cut into bite size pieces.

2. Add apples and water to a saucepan over medium heat and simmer for ~25 minutes or until tender.

3. Put apples in a food processor or blender and blend.  Add cinnamon, if desired. 

4. Chill in the fridge.

THE RUNDOWN

It would certainly be a lot easier to just eat an apple, but this is a fun treat and way better than the store-bought stuff. The apples are sweet enough, no need to add any sugar to this recipe. The hardest part is peeling and coring the apples and then it is smooth sailing from there. Pro tip - save time and keep the fiber by leaving the apples unpeeled.

Chocolate Chip Cookies

MATERIALS

Makes ~16 cookies

• 1/3 cup unsweetened applesauce

• 1/3 cup almond butter

• 1/2 cup cane sugar

• 1 tablespoon ground flaxseeds

• 2 teaspoons pure vanilla extract

• 1 1/3 cups oat flour

• 1/2 teaspoon baking soda

• 1/2 teaspoon salt

• 1/4 cup whole wheat pastry flour (or more oat flour)

• 1/2 cup chocolate chips

PROCEDURE

1. Preheat oven to 350 degrees and line baking sheet with baking mat or parchment paper.

2. In medium size bowl: mix applesauce, almond butter, sugar, and flax seeds until smooth with a fork. Add vanilla and mix.

2. Add oat flour, baking soda, and salt and mix well with a spatula.

4. Add whole wheat pastry flour and chocolate chips and mix well.

5. Use cookie scoop to scoop 1.5 tbsp dough onto baking sheet. Cookies will not spread much.  Bake ~12 minutes or until lightly browned.

THE RUNDOWN

This is our go-to chocolate chip cookie recipe. The oven time is dependent on how big you make your cookies and how soft you like them.  They are delicious under baked, perfectly baked, and crunchy (aka over baked). Lightly browned on the edges and cracks in the top are good indicators of "done-ness".  Pro tip - the batter will be pretty sticky so it is best to use a cookie scoop.  

Adapted from: Forks Over Knives

Popcorn

MATERIALS

• ~1/4 cup oil

• ~3/4 cup popcorn kernels

• salt or nutritional yeast, to taste

PROCEDURE

1. Add oil to cover the bottom of the pot and heat over medium high heat.

2. Add 3 kernels to pot and wait for them to pop.

3. Once the 3 kernels pop, add popcorn kernels to cover the bottom of the pot.  Shake the pot to make sure all of the kernels are coated in oil.  Cover.

4.  Remove from heat when popping slows.  Add salt or nutritional yeast and enjoy.

THE RUNDOWN

Sometimes you just need some popcorn to go with a movie or as a snack.  Who needs the microwave bag with a myriad of ingredients when you could just make it yourself with 3 ingredients.  Pro tips - nutritional yeast is a great alternative if you are trying to cut back on salt. You could also use coconut oil, just make sure to keep the heat lower since coconut oil has a lower smoke point.  Don't forget to save the leftovers for a snack the next day!

Granola

MATERIALS

• 1/3 cup almond butter (or other seed/nut butter)

• 1/3 cup maple syrup (or honey or date syrup)

• 1 tsp vanilla

• 2-3 tsp cinnamon

• 1/4 tsp salt

• 3 cups rolled oats

• 1 cup sliced almonds (or other nuts/seeds)

PROCEDURE

1. Preheat oven to 300 degrees and line a baking sheet with a baking mat or parchment paper.

2. In a medium bowl, add the almond butter and maple syrup. (If you use honey or peanut butter, you may want to microwave for ~20 seconds to make it easier to mix). 

3. Add remaining ingredients and mix until everything is well coated.

4. Spread out into a thin layer on the baking sheet. Bake for ~30 minutes or until lightly browned. If you want clusters, don’t stir. If you don’t want as many clusters, stir halfway through and after pulling out of the oven.

5. Let cool completely. Break into clusters and store in an airtight container.

variation

Stir in raisins, other dried fruit, or chocolate chips after baking.

THE RUNDOWN

Granola is one of those things advertised as "healthy," but in reality the store-bought versions are generally loaded with sugar and/or fat. Not to mention they are typically pretty pricey. Lucky for us, granola is actually very easy to make at home and it will make your house smell amazing. Although this granola is not super sweet, it still shouldn't be eaten by the bowlful. Consider adding a few tablespoons to your morning oatmeal, smoothie, plant-based yogurt, or toast to add texture. You could also mix with a few slices of banana and peanut butter for an after dinner treat.

A Plantsanity Original

Baked Tortilla Chips

MATERIALS

• 6 white corn tortillas

• olive oil, optional

• salt, optional

PROCEDURE

1. Preheat the oven to 375 deg F and line a baking sheet with a baking mat or parchment paper.

2. Stack tortillas and cut in half and then in half again to get 4 triangles.

3. Spread chips out on the baking sheet. Brush with olive oil and add a sprinkle of salt, if using.

4. Bake ~10-12 minutes or until lightly browned on the edges.

THE RUNDOWN

Fair warning - these are way more crunchy than store-bought tortilla chips.  There are no weird ingredients and you control how much oil and salt is used (you can also leave out the olive oil and salt if you want to cut back on the calories - its hard to tell if you are dipping in salsa or guac).  Keep an eye on them as they can go from not done to burnt in a few minutes.

Salsa

MATERIALS

• 2 large Roma tomatoes, chopped

• 1 white onion, roughly chopped

• 2 jalapenos, seeds removed

• 2 cans diced tomatoes

• 1/3 cup cilantro

• juice from one lime

• 4 cloves garlic

• 1/2 - 1 tbsp red pepper flakes, to taste

• 1 tbsp cumin

• 2 tsp salt

PROCEDURE

1. Throw everything in a blender and blend.

2. Taste and adjust seasonings as necessary.

THE RUNDOWN

Way better than the store-bought stuff.  This recipe makes about 3 16 ounce mason jars full.  It is probably good for about a week stored in the fridge so you may want to make half of the recipe if you don't go through a lot of salsa.

A Plantsanity Original

Hummus

MATERIALS

• 1 can chickpeas/garbanzo beans, drained and rinsed

• 2 tbsp lemon juice (or bottled juice), or to taste

• 1/4 cup tahini

• 1/2 tsp minced garlic

• 1/4-1/2 tsp salt, or to taste

• 1/2 tsp ground cumin

• 1/4 cup water, plus more as desired

• Dash of smoked paprika

PROCEDURE

1. Add all ingredients (except the paprika) to a food processor and process.

2. Scrape down the sides as needed and continue adding water and processing until you reach the desired consistency.

3. Sprinkle top with paprika. Serve immediately or store in the fridge in an airtight container for up to one week.

Variation

This recipe is very forgiving. Feel free to customize it by adding your own favorite spices and flavors (ex. chili powder, chipotle peppers, pine nuts, or roasted red peppers).

THE RUNDOWN

Hummus has gotten pretty popular but if you are still a doubter, then just remember hummus is made from garbanzo beans so really it's just a fancy name for bean dip. Making it at home is pretty quick and considerably cheaper, the only tough ingredient is tahini.  Tahini is toasted, ground sesame seeds.  Most grocery stores have it in the international section and it will stay good for months in the fridge.  But to be honest, this recipe is still tasty without the tahini. Hummus works well as a snack with veggies or added to salads/wraps/sandwiches.

Adapted from: Inspired Taste

Guacamole

MATERIALS

• avocado

• salt

• onion powder

• garlic powder

• lime juice

• cilantro, optional

PROCEDURE

1. Cut the avocado in half, squeeze or spoon out the filling, and smash with a fork. 

2.  Add a squirt of lime juice.  Add a sprinkle of salt, onion powder, and garlic powder, mix well.

3. Wash and chop up fresh cilantro, if desired.  Add and mix well. 

4. Taste and adjust seasonings as necessary.

THE RUNDOWN

There aren't specific amounts in this recipe so start with a little bit of the seasoning, taste and add more as desired.  If you don't have cilantro or lime or one of the seasonings, just leave it out.  Sometimes our guac is more like "smashed avocado."  Pro tip - if you prefer your guac really smooth, throw it in a food processor - much easier than smashing with a fork, but it does add extra clean up.

Cinnamon Quinoa Bowl

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MATERIALS

Makes 1 serving

• 2 tablespoons chopped raw pecans

• 1 ½ teaspoons coconut oil

• ½ teaspoon ground cinnamon

• Tiny pinch of salt

• 1 cup pre-cooked quinoa

• 1/2 - 1 tablespoon maple syrup (or date syrup)

• Optional toppings: hemp or chia seeds, dried cranberries, additional cinnamon

PROCEDURE

1. Toast the pecans in a dry skillet over medium heat for ~5 minutes or until fragrant.

2. Add coconut oil, cinnamon, and salt and cook for ~15 seconds.

3.  Add the quinoa and mix.

4.  Remove from heat and add in the maple or date syrup.

5. Top with desired toppings and serve.

THE RUNDOWN

Yum.  Quinoa is a nice way to mix it up if you need a change from oatmeal. Pro tip - make the quinoa ahead of time and this breakfast comes together very quickly. 

Adapted from: Cookie and Kate

Blueberry Muffins

MATERIALS

• 2/3 cup unsweetened plant-based milk

• 1 tablespoon ground flaxseeds

• 1 teaspoon apple cider vinegar

• 2 cups whole-wheat pastry flour

• 2 teaspoons baking powder

• 1/4 teaspoon baking soda

• 3/4 teaspoon salt

• 1/2 cup unsweetened applesauce

• 1/2 cup pure maple syrup

• 1 1/2 teaspoons pure vanilla extract

• 1 cup berries

PROCEDURE

1. Preheat the oven to 350.   Line a 12-cup muffin pan with baking cups.

2. In a large measuring cup, use a fork to vigorously mix together the milk, flaxseeds, and vinegar for about a minute or until it appears foamy.

3. In a medium mixing bowl, whisk flour, baking powder, baking soda, and salt.

4.  Add milk mixture, applesauce, maple syrup, and vanilla to the dry ingredients.  Mix just until flour is incorporated (do not over mix).

5.  Fold in berries.  Fill muffin cups 3/4 full and bake 22-26 minutes.

THE RUNDOWN

Not as sweet, but way healthier than the ones you get at a grocery store.  These will taste great right after the challenge and should do the trick if you get a muffin craving.

Adapted from: Forks over Knives