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Rotis – Whole Wheat Indian Flatbreads (vegan)

A traditional Indian whole-wheat bread made without yeast. Serve it with curry, dal, or spiced vegetables.

Course Main Course, Side Dish

Cuisine Indian

Keyword atta, indian flatbreads, naan alternative, rotis, rotis recipe, vegan rotis, whole wheat bread

Prep Time 20 minutes

Cook Time 30 minutes

Total Time 50 minutes

Servings 4 people

Calories 32kcal

Author Shannon Hakala

Ingredients

• 2 cups atta (Indian whole wheat flour)
• ¾ cup water (more as needed)

Instructions

• Mix the flour and water in a large bowl – add more water if too dry. Knead until smooth, then cover and let dough rest 10 minutes.
• Divide dough into 8 equal parts. Roll each part into a ball, then flatten into a disc about 2mm thick and 6-inches wide. Dust the discs with extra flour to keep them from sticking, and keep covered until ready to cook.
• Heat a skillet on medium heat. Cook rotis one at a time until you see bubbles forming on the top. Flip and cook the other side until you see brown spots on the bottom.

Nutrition

Calories: 32kcal | Carbohydrates: 7g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Sodium: 71mg | Fiber: 1g | Calcium: 1mg

Image of rotis by Usman Yousaf.

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Beet Salmon / Vegan Lox

Soft-cooked beet, marinated to taste like salmon.

Course Lunch, Salad

Cuisine American

Keyword beet salmon, vegan lox, vegan recipes, vegan salmon

Prep Time 10 minutes

Cook Time 20 minutes

Marinating Time 2 days

Total Time 2 days 30 minutes

Servings 10 servings

Calories 86kcal

Author Shannon Hakala

Ingredients

• 1 large chioggia beet (about 3 cups)

Marinade

• 1 tsp liquid smoke
• 2 Tbsp tamari sauce
• 6 Tbsp vegetable oil
• 2 tsp salt
• 4 drops red vegan food coloring

Instructions

• Peel and slice the beet thinly (about ¼" thick). Add them to a pot and cover with water. Boil until beets are fork-tender, about 20 minutes.
• Meanwhile, blend all the marinade ingredients together in a glass dish.
• When the beets are cooked soft but not falling apart, drain them and let them cool 5 minutes. Then add them to the marinade dish, coating each piece well with marinade.
• Cover the dish air-tight and let rest in the fridge at least 2 days. They will turn completely pink. Serve on bagels or rye bread with vegan cream cheese and garnish with fresh dill. Store beet salmon in the fridge up to 2 weeks tightly covered.

Nutrition

Calories: 86kcal | Carbohydrates: 3g | Protein: 1g | Fat: 8g | Saturated Fat: 7g | Sodium: 287mg | Potassium: 96mg | Fiber: 1g | Sugar: 2g | Vitamin A: 9IU | Vitamin C: 1mg | Calcium: 5mg | Iron: 1mg

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Easy Vegan Gravy

A simple recipe for dairy-free, vegan gravy that's goes well with mashed potatoes or roasted veggies.

Course Vegan Dinner Recipes, Vegan Holiday Recipes

Cuisine American

Keyword best vegan gravy, dairy free gravy, easy vegan gravy, vegan gravy, vegan recipes

Prep Time 5 minutes

Cook Time 10 minutes

Total Time 15 minutes

Servings 6 servings

Calories 41kcal

Author Shannon Hakala

Ingredients

• 3 Tbsp vegan butter
• 3 Tbsp all-purpose flour
• 2 cups water
• 2 tsp vegetable bouillon
• ½ tsp herbs de provence
• salt & pepper
• ⅛ tsp browning sauce (optional)

Instructions

• Melt vegan butter in a skillet and whisk in flour. Cook for 2-3 minutes (do not brown).
• Dissolve the vegan bouillon in water, then gradually whisk it into the flour/butter mixture. Add herbs if using, then cook at medium-low heat until thickened (it's okay if it boils, just keep stirring so it doesn't burn).Taste it to see if more salt or pepper is needed.
• Filter out the herbs using a fine mesh sieve (optional). Add a little browning sauce to make it a darker brown (if you want).

Video

Notes

• The gravy may be frozen for later use. When using thawed gravy, the texture will be lumpy at first. Microwave or warm it on the stove until it’s hot, then add a bit more water and blend it to make it smooth again.
• You can use 2 cups of vegetable broth instead of vegetable bouillon and water. 

Nutrition

Calories: 41kcal | Carbohydrates: 3g | Protein: 1g | Fat: 3g | Saturated Fat: 1g | Trans Fat: 1g | Sodium: 41mg | Potassium: 6mg | Fiber: 1g | Sugar: 1g | Vitamin A: 185IU | Vitamin C: 1mg | Calcium: 5mg | Iron: 1mg

This vegan gravy has a delicious savory flavor that tastes lovely over mashed potatoes or roasted vegetables. It’s so simple and makes dinners extra special. Make it gluten-free by using a gluten free flour.

How To Make Vegan Gravy

There’s a summary of this recipe at the bottom of the post. Here are photos of the steps for those of you who learn by seeing, as I do!

Step 1 – Melt butter

Step 2 – Whisk in flour

Step 3 – Slowly add liquid & seasonings

Step 4 – Bring to boil & cool

Step 5 – Add browning sauce (optional)

Step 6 – Serve & enjoy

PRO TIPS

Don’t rush it – As the recipe states below, add the liquid gradually to the melted butter and flour. Otherwise, it’ll just be more frustrating to incorporate it.

Make it gluten-free – You can sub the all-purpose flour with your choice of gluten-free flour.

Add flavor – you can use any flavor of vegetable bouillon or vegetable stock in this. For the seasoning, I usually use an herbs de provence blend (which is comprised of savory, marjoram, rosemary, thyme, and oregano) but you can use different dried or fresh herbs such as:

• parsley
• onion powder
• garlic powder
• dried green onion
• paprika powder
• chili powder
• etc

Strain it – Once the gravy is done, I like to filter out the herbs using a fine mesh sieve. This isn’t necessary, but I like the smoother finish that you get if you strain it real quick. It only takes a second!

Add browning sauce – I use a tiny amount of a browning sauce called kitchen bouquet to add a darker brown color to my gravy. If you don’t use it, it’ll still be delicious, but the color will be lighter. I first heard of browning sauce in an 1800s cookbook (sadly, I can’t remember which one!) where it was made by cooking brown sugar and water. Here’s a recipe to make it at home.

Pair this vegan gravy with:

• Vegan mashed potatoes
• Roasted veggies
• Vegan turkey for Thanksgiving

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The Best Vegan Mashed Potatoes

A simple & classic recipe for dairy-free mashed potatoes. You won't believe how delicious they are!

Course Side Dish, Vegan Holiday Recipes

Cuisine American

Keyword dairy free mashed potatoes, vegan mashed potatoes, vegan potatoes

Prep Time 10 minutes

Cook Time 10 minutes

Total Time 20 minutes

Servings 4 servings

Calories 141kcal

Author Shannon Hakala

Ingredients

• 2 russet potatoes
• 2 Tbsp vegan butter
• ½ cup oat milk
• ¼ tsp salt
• 1 pinch pepper

Instructions

• Peel and cut the potatoes into 1" size pieces. Place them in a saucepan and add just enough water to cover the potatoes.
• Cover the pot and bring to a boil. Let the potatoes boil about 10 minutes, checking every few minutes for doneness. Potatoes are done when a fork can be inserted easily. Do not overcook!
• Drain the water from the pot, and add the butter. Use a masher to squash the potatoes thoroughly. Add half the oat milk and the salt and pepper, mash it in. Mash in the last half of the oat milk, and the potatoes are done.

Video

Notes

• Serve potatoes with extra vegan butter, vegan gravy, chopped green onion, or whatever you like!

Nutrition

Calories: 141kcal | Carbohydrates: 22g | Protein: 3g | Fat: 5g | Saturated Fat: 1g | Trans Fat: 1g | Sodium: 210mg | Potassium: 461mg | Fiber: 2g | Sugar: 3g | Vitamin A: 330IU | Vitamin C: 6mg | Calcium: 57mg | Iron: 1mg

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Vegan Baked Mac And Cheese

Creamy and comforting, this dairy free mac and cheese recipe makes a perfect vegan dinner or side dish. Nut free, vegan, and easily gluten free.

Course Main Course, Side Dish, Vegan Dinner Recipes

Cuisine American

Keyword baked vegan mac and cheese, dairy free mac and cheese, vegan baked mac and cheese

Prep Time 10 minutes

Cook Time 40 minutes

Total Time 50 minutes

Servings 8

Calories 369kcal

Author Shannon Hakala

Cost $5.28 RECIPE / $0.66 SERVING

Equipment

• Frying pan
• 9"x13" baking dish

Ingredients

For The Baked Vegan Mac And Cheese

• 16 oz macaroni $0.99
• ½ cup vegan butter $0.56
• 2 Tbsp flour $0.06
• 2 cups oat milk $0.10
• 1 tsp onion powder $0.01
• 2 tsp garlic powder $0.01
• ½ tsp black pepper $0.04
• 1 tsp salt $0.01
• 2 cups shredded vegan cheddar $2.68

For The Breadcrumb Crust

• 1 cup panko breadcrumbs $0.50
• 2 Tbsp vegan butter

Instructions

• Preheat oven to 400° Fahrenheit. Cook pasta according to package directions. Drain, set aside.
• In a frying pan, melt the ¼ cup vegan butter and whisk in the 1 Tablespoon of flour. Cook for about a minute to eliminate the raw flour taste, but don't let it brown.
• Slowly whisk in the 2 cups oat cream (if using coconut milk, add the whole can). Add in the 2 teaspoons of onion powder, 2 teaspoons of garlic powder, 2 teaspoons of freshly ground black pepper, and 1 teaspoon of salt. Heat until it begins to bubble.
• Turn off the heat and add in the 2 cups of vegan cheddar cheese. Stir until fully melted in (if small bits remain unincorporated it's okay).
• Grease a 9"x13" baking dish with some vegan butter and spread the cooked macaroni in an even layer. Pour the sauce over it.
• To add a breadcrumb crust, melt 2 Tablespoons of vegan butter in the microwave (about 20 seconds) and stir in the panko breadcrumbs. Sprinkle the buttery breadcrumbs over pasta evenly.
• Bake the vegan mac and cheese at 400° Fahrenheit for 30-40 minutes, uncovered, or until the breadcrumbs are nicely browned.

Notes

• Recipe nutrition is an estimate using special online databases of nutrition facts and is calculated automatically. Please note that if using coconut milk the amount of calories and fat will be slightly more than if using oat cream.
• To make this a gluten-free baked mac and cheese, substitute: 
  • pasta for gluten free pasta
  • flour for gluten free flour
  • panko breadcrumbs for gluten free panko breadcrumbs
• You can double the amount of sauce for an extra creamy baked mac and cheese.

Nutrition

Calories: 369kcal | Carbohydrates: 56g | Protein: 10g | Fat: 11g | Saturated Fat: 3g | Trans Fat: 1g | Sodium: 391mg | Potassium: 170mg | Fiber: 3g | Sugar: 4g | Vitamin A: 466IU | Vitamin C: 1mg | Calcium: 82mg | Iron: 2mg

You’ll love this baked vegan mac and cheese recipe with no nuts or nutritional yeast. It uses easy-to-make oat cream and vegan cheddar cheese to give it an authentic, rich cheesy taste. Creamy and comforting, this dairy free mac and cheese recipe makes a perfect vegan dinner or side dish.

How Do You Make Vegan Mac And Cheese?

As I researched how to make vegan mac and cheese, I noticed that many recipes called for nutritional yeast to add a cheesy taste. I use nutritional yeast in my instant pot vegan mac and cheese recipe, but now that I live in a high-cost of living area I can see that it can be a very expensive ingredient to acquire.

At my supermarket, nutritional yeast cost over $7.00 for 5oz. Some of the recipes I looked at use 2 whole cups of nutritional yeast. That seems like way too much to me so I decided to try and make a baked vegan mac and cheese without nutritional yeast.

I decided to use a combination of vegan cheddar cheese and oat cream, which was more affordable and I think tastes better. The cheese I used is Daiya vegan cheddar style shreds.

To make the crispy breadcrumb crust on the top of our baked vegan pasta extraordinaire, we used breadcrumbs mixed with a small amount of vegan butter.

The breadcrumbs I used are the Kikkoman Panko bread crumbs. I think any kind of breadcrumbs will do fine but for bigger crisps you gotta go for the panko.

Coconut Milk?

While many vegan recipes use cashew cream (made by blending raw cashews with water until liquid), I know there are folks out there with allergies, sensitivities, etc. That’s why I created this baked vegan mac and cheese no nuts recipe.

Instead of cashew cream. I use oat cream in this recipe. I tried using coconut milk, and to be honest it wasn’t bad, but I could definitely taste the coconut. I like coconut, but I feel like it doesn’t belong in mac and cheese. Oat cream is the way to go, by a long way!

I make my oat cream for the recipe by blending 1/4 cup of oats with 1 cup of water and 2 Tablespoons of vegetable oil. Strain it through a nut milk bag and there you have it, oat cream ready to go in under 5 minutes.

If you do use coconut milk, use the canned stuff and check the ingredients to make sure the main ingredient is coconut or organic coconut and not something iffy like coconut extract or coconut milk (read: “watered down”). Low quality coconut milk will not have the proper fat content or taste.

What About A Gluten Free Dairy Free Mac And Cheese Recipe?

If you want to make this a gluten free dairy free mac and cheese recipe, you can simply replace the macaroni pasta with a gluten free pasta of your choice. Replace the flour with your favorite gluten free flour. The Daiya cheese I used is already gluten free, so no worries there.

For the breadcrumbs, Kikkoman makes their delicious bread crumbs in a gluten free version.

More Vegan Recipes You’ll Love

• The Best Vegan Instant Pot Mac And Cheese
• The Best Boxed Vegan Mac And Cheese – My Honest Reviews
• Vegan Baked Beans (From Dry Beans) Fast & Delicious Instant Pot Recipe
• Vegan Finnish-style Baked Mac and Cheese – Vegaani Makaronilaatikko
• Vegan Cream Cheese Frosting

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Victorian Chickpea Soup (Vegan)

This vegan version of Soup à la Béarnaise is a chickpea soup made with mirepoix, cabbage, and mild flavors of tomato and garlic.

Course Lunch, Main Course, Vegan Dinner Recipes, Vegan Instant Pot Recipes, Vegan Soup

Cuisine American, European

Keyword chickpea recipe, vegan chickpea recipe, vegan chickpea recipes, vegan chickpea soup, vegan soup

Prep Time 45 minutes

Cook Time 45 minutes

Total Time 1 hour 30 minutes

Servings 12 servings

Calories 104kcal

Author Shannon Hakala

Equipment

• Instant Pot
• Stick Blender
• Wire mesh sieve

Ingredients

• 1 cup dry chickpeas*
• 5 cups water
• 2 cups shredded cabbage
• 1 carrot
• ½ onion
• 4 stalks celery
• 2 tomatoes, roughly chopped
• 1 tsp minced garlic
• 4 Tbsp vegan butter
• 5 cups vegetable broth
• 1 tsp salt
• ½ tsp ground black pepper

Instructions

• Rinse the chickpeas and place them in the Instant Pot with 5 cups of water. Pressure cook for 45 minutes. (If using canned chickpeas, skip this step). Then drain the chickpeas and set aside.
• Finely dice the carrot, 1/2 an onion, and 4 stalks celery.
• In the Instant Pot using sauté or in a saucepan, add 2 Tablespoons of vegan butter and cook the shredded cabbage until it begins to brown. Add a few spoonfuls of the broth and continue cooking it until it is evenly golden brown and well-cooked. (Continue adding spoonfuls of broth as needed if it becomes too dry). Then remove the cabbage and set aside.
  
• In the Instant Pot using sauté or in a large soup pot, add another 2 Tablespoons of vegan butter and sauté the finely diced carrot, celery, and onion until golden.
• Add in the 1 teaspoon diced garlic and 2 roughly chopped tomatoes and continue to cook until the tomatoes are broken down, about 5-10 minutes.
  
• Meanwhile, place 1/2 cup of the cooked chickpeas in a bowl of water and very gently rub to remove the hulls.
• Add the rest of the chickpeas and half of broth to the pot. Use an immersion blender to blend smoothly. Pass the soup through a mesh sieve to remove most of the roughage. Use a ladle to help push it through.
• Add the refined soup, the 1/2 cup of hulled chickpeas, the rest of the broth, and the cooked cabbage back into the pot and let it gently cook for about 10 minutes, covered but not pressurized (I used the soup button on my Instant Pot). Add 1 teaspoon of salt and 1 teaspoon of pepper (or to taste). Serve with bread or crackers.

Notes

• You can replace the dry chickpeas with two 15oz cans of cooked chickpeas.

Nutrition

Calories: 104kcal | Carbohydrates: 14g | Protein: 4g | Fat: 4g | Saturated Fat: 1g | Trans Fat: 1g | Sodium: 342mg | Potassium: 251mg | Fiber: 4g | Sugar: 4g | Vitamin A: 1406IU | Vitamin C: 7mg | Calcium: 35mg | Iron: 1mg

This vegan chickpea soup uses dry or canned chickpeas (garbanzo beans), cabbage, tomato, and garlic. But don’t be fooled – this soup, simple though it be, is rich in flavor and sure to become as instantly a classic in your home as it has in ours.

For the past few months I’ve been, like most of you, staying home as much as possible. My great “escape” during these months has been getting obsessed with all things of the Victorian-era: books, magazines, movies, TV dramas, anything I can get my hands on really!

So as I dug through yet another book of 19th century cookery, one recipe stood out to me for its unique combination of ingredients, as well as its potential to be made vegan with very little modification.

Vegan Chickpea Soup Recipe

I adapted this chickpea soup recipe from Soup à la Béarnaise, as seen in Charles Elmé Francatelli’s 1846 cookbook, The Modern Cook. You can read it for free on Archive.org.

If you’ve watched the Masterpiece TV drama series Victoria, you may remember Mr. Francatelli, the palace cook who flirts with Victoria’s dresser a.k.a. lady’s maid.

While it is true that Francatelli was Queen Victoria’s chief cook in 1840-42, the TV romance is not based on actual events (as far as we know!)

Francatelli’s cooking style was mostly French, and his chickpea soup recipe gets it’s name from Béarn, a region of southwestern France.

Here is how Francatelli’s recipe originally appeared in 1846:

What I Changed From The Old Recipe

The most obvious adaptation I made is using vegan butter instead of dairy butter, and skipping altogether on the Parmesan. I also used regular round cabbage instead of the white-heart cabbage, which I wasn’t able to find at my grocery store.

I also changed the method a bit just to cut down a bit on cook time. In the original recipe it says to soak the chickpeas (garbanças) overnight; I used the Instant Pot to quickly re-hydrate them.

Another modern time-saver I chose was to use a immersion blender and mesh strainer to refine the soup instead of pounding and rubbing it through a tammy (or tamis, as it is nowadays written).

Cooking Tips

To make the soup as I have done, you’ll need an immersion blender and something you can filter the soup through such as a mesh sieve, tamis, china cap/cone/chinois, etc. This will make the texture of the soup a lot smoother and give it a good body. You can make the soup without filtering but it will have a much different texture.

It’s worth it to remove the skins or hulls from the 1/2 cup of chickpeas that remain whole in the soup – it makes the soup easier to digest and less likely to make you bloated afterwards. We felt that this soup was very easy on our tummies compared to other bean soups.

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Dairy Free Icebox Cake With Strawberries & Blueberries

A simple, sweet no cook cake perfect for summertime. Make it vegan by using vegan whipped cream and no-honey graham crackers.

Course Dessert, Vegan Desserts

Cuisine American

Keyword 4th of july desserts, dairy free dessert, dairy free icebox cake, icebox cake, vegan 4th of july, vegan 4th of july food, vegan 4th of july recipes, vegan icebox cake

Servings 9 slices

Calories 114kcal

Author Shannon Hakala

Ingredients

• 16 oz fresh strawberries
• 1 pint fresh blueberries
• 8 oz vegan whipped cream
• 2 sleeves graham crackers

Instructions

• Cut off strawberry leaves and slice strawberries.
• In a 8×8 dish, add graham crackers in a single layer. Cover with a layer of vegan whipped cream and a single layer of strawberries.
• Add another layer of graham crackers, vegan whipped cream, and blueberries.
• Cover with one more layer of graham crackers and vegan whipped cream, and cover the dish. Put in the fridge for 8 hours.
• When ready to serve, remove the icebox cake from the fridge and add blueberries to the upper left corner in a square shape. Then add rows of the sliced strawberries to make horizontal stripes. Great 4th of July dessert!

Nutrition

Serving: 1g | Calories: 114kcal | Carbohydrates: 14g | Protein: 2g | Fat: 6g | Saturated Fat: 4g | Polyunsaturated Fat: 2g | Cholesterol: 19mg | Sodium: 18mg | Fiber: 2g | Sugar: 9g

A classic American dessert, icebox cake is light and refreshing with fresh blueberries, strawberries and chilly whipped cream. Make it plant-based with vegan whipped cream and graham crackers.

Summer is the season for no-bake desserts. Who wants to turn on the oven when it’s already hot outside? Not me!

I fondly remembered one of the summer desserts from my childhood – it had Cool Whip, fresh strawberries, and graham crackers simply placed into a glass Pyrex dish.

After a bit of searching on Google, I found what I was looking for – Icebox Cake.

Vegan Icebox Cake

To make icebox cake you also need graham crackers. Some graham crackers contain honey, so read the label if you wish to avoid it. I find that store brands of graham crackers are often made without honey.

For the fruits, I recommend using only fresh strawberries and blueberries for this recipe. If you use frozen, I think the cake would just lose too much texture. It’s a very soft-textured dessert, but using the fresh berries gives it those nice little bits of sweetness and tartness that burst into your mouth.

To make a vegan icebox cake recipe, I’ve replaced the Cool Whip with my own vegan whipped cream recipe.

I make it using coconut oil and plant-based milk, and it tastes so much like Cool Whip you won’t believe it!

In order to make this icebox cake even more fitting for 4th of July, we arranged the top layer of strawberries and blueberries into a pattern that kind of resembles the American flag.

Everyone loved this cake so much, AND had seconds (and even thirds). One 8×8 pan was just the right size for my family of four, but if you’re making this for a larger group I’d recommend using a 9×13 pan and doubling the ingredients.

Mom Tip: Let the kids help with this recipe! My under-ten year old kids loved arranging the final layer of berries. Older kids can probably make this entire recipe all on their own.

The post Icebox Cake with Strawberries and Blueberries (vegan) appeared first on Instant Veg.

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Purple Blackberry & Blueberry Smoothie

A deep purple smoothie with antioxidant-rich blueberries and blackberries.

Course Breakfast

Cuisine American

Keyword blackberry smoothie, blueberry smoothie bowls, easy smoothie recipes, purple smoothie, smoothie ideas, smoothie recipes, smoothies with berries

Prep Time 5 minutes

Cook Time 0 minutes

Total Time 5 minutes

Servings 2 smoothies

Calories 156kcal

Author Shannon Hakala

Ingredients

• 1/2 cup blueberries
• 1/2 cup blackberries
• 1 cup frozen banana
• 1 cup oat milk

Instructions

• Blend all ingredients until smooth.
• Drink immediately or pour into silicone ice cube molds and freeze for future smoothies.

Nutrition

Calories: 156kcal | Carbohydrates: 30g | Protein: 5g | Fat: 3g | Saturated Fat: 1g | Sodium: 60mg | Potassium: 522mg | Fiber: 5g | Sugar: 18g | Vitamin A: 589IU | Vitamin C: 26mg | Calcium: 176mg | Iron: 1mg

A deep purple smoothie with antioxidant-rich blueberries and blackberries. Bananas give it extra sweetness as well as a healthy dose of potassium. This is a great healthy smoothie that’s also lower in calories.

We’ve been making more and more smoothies lately as the weather warms up. Everyone enjoys the fact that smoothies are quick & easy to make as they are to drink – and so nutritious, too.

This blueberry smoothie has blackberries in it, which give it a deeper purple color and more sweetness. I use frozen bananas instead of fresh ones when I make this, because the cold bananas will keep the smoothie from warming up as it blends.

I hope you get a chance to try this smoothie out during the summer. Be on the lookout for the prices of blueberries to go down around June. If you have access to wild blueberries or blackberries, pick a lot and freeze them so you can enjoy this tasty purple blueberry smoothie all year long!

You may also like:

• Blueberry Smoothie Bowls
• Smoothie Bowls – Peaches & Cream
• Invigorating Orange Smoothie
• Vegan Blueberry Muffins
• Splendid Spoon Review + $10 Off Coupon

The post Purple Blackberry Blueberry Smoothie appeared first on Instant Veg.

When spring days start warming up as summer approaches, I start craving foods that are super FRESH. Like vegan salads, fruit smoothies or vegan buddha bowls – such as this mother earth bowl.

In case you’re wondering – YES this recipe is inspired by the mother earth bowl at Flower Child, a really cool restaurant that truly has something for everyone – vegans and non-vegans alike. I visited one of their locations this winter and have been craving this dish ever since.

Here’s my take on the mother earth bowl, slightly simplified for cooking at home.

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Mother Earth Bowl

This vegan bowl (buddha bowl) is like a party in your mouth.

Course Vegan Dinner Recipes

Cuisine American

Keyword mother earth bowl, mother earth bowl recipe, vegan bowls, vegan bowls recipes, vegan buddha bowl

Prep Time 10 minutes

Cook Time 20 minutes

Servings 8 servings

Calories 426kcal

Author Shannon Hakala

Ingredients

Salad Ingredients

• 4 cups ancient grains mix
• 2 cups fresh spinach
• 1 sweet potato sliced & roasted
• 1 cup white mushrooms sliced & roasted
• 1 onion sliced thinly
• 1 Tbsp oil
• 2 avocados halved
• ¼ cup hemp seeds

Cucumber Relish

• 2 cups cucumber (diced)
• 2 Tbsp apple cider vinegar
• 1 tsp sugar
• 1 tsp toasted sesame seeds
• ¼ tsp salt
• 1 pinch cayenne pepper

Red Pepper Miso Dressing

• ½ cup red bell pepper
• 2 ½ Tbsp vegetable oil
• 1 ⅓ Tbsp white miso
• 3 tsp soy sauce
• 1 ½ tsp apple cider vinegar
• 1 tsp minced garlic
• 1 tsp fresh ginger

Apple Cider Vinaigrette Dressing

• 1 tsp minced garlic
• 1 Tbsp Dijon mustard
• ¼ cup apple cider vinegar
• 2 Tbsp lemon juice
• 1 Tbsp agave syrup
• ⅓ cup olive oil
• salt and pepper

Instructions

• Preheat oven to 350° Fahrenheit. Cook brown rice/quinoa/ancient grains according to package instructions.

  (I used the packaged brown rice and quinoa blend from Seeds of Change. To heat, I add the whole packet to a saucepan with 1/4 cup of water and heat on low, covered, about 15 minutes).
• Spread 1 cup sliced mushrooms and the sliced sweet potato on a parchment-lined baking sheet and bake for 10 minutes, then flip and bake another 10 minutes.
• Add the 1 Tbsp oil and and sliced onion to a skillet and cook over medium-high heat until caramelized.
• Prepare the cucumber relish and dressings while the hot ingredients are cooking. (Instructions for them below).
• To assemble the bowls, add cooked rice/grain to a bowl. Add desired portions of cooked sweet potatoes, mushrooms, onions, fresh spinach, and sliced avocado.

  Drizzle the sweet potato with the red pepper miso dressing.

  Drizzle the spinach with apple cider vinaigrette dressing. Sprinkle with hemp seeds (optional).

Cucumber Relish Instructions

• Combine all ingredients in a bowl and serve immediately or marinate up to 8 hours in the fridge. Keeps for 1 day in the fridge.

Red Pepper Miso Dressing Instructions

• Place all ingredients in a food processor and process until nearly smooth, about 30 seconds. Serve immediately as a salad dressing or sauce to top roasted sweet potatoes. Keeps for 1 week in the fridge.

Apple Cider Vinaigrette Dressing Instructions

• Add all ingredients to a mason jar, seal on the lid, and shake vigorously for 20 seconds. Keeps for 1 week in the fridge.

Nutrition

Calories: 426kcal | Carbohydrates: 38g | Protein: 7g | Fat: 29g | Saturated Fat: 4g | Sodium: 29mg | Potassium: 601mg | Fiber: 7g | Sugar: 4g | Vitamin A: 5424IU | Vitamin C: 34mg | Calcium: 49mg | Iron: 2mg

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Red Pepper Miso Dressing

This irresistibly tasty dressing will add bright pop of orange color and a burst of fresh, tangy sweetness and umami to salads or cooked veggies.

Course Sauce

Cuisine American

Keyword miso dressing, orange dressing, red pepper dressing

Prep Time 5 minutes

Cook Time 0 minutes

Servings 8 servings (1 cup)

Calories 47kcal

Author Shannon Hakala

Ingredients

• 1/2 cup red bell pepper
• 2 1/2 Tbsp vegetable oil
• 1 1/3 Tbsp white miso
• 3 tsp soy sauce
• 1 1/2 tsp apple cider vinegar
• 1 tsp fresh garlic about 1 clove
• 1 tsp fresh ginger about 1/2 inch

Instructions

• Place all ingredients in a food processor and process until nearly smooth, about 30 seconds. Serve immediately as a salad dressing or sauce to top roasted sweet potatoes. Keeps for 1 week in the fridge.

Nutrition

Serving: 2Tbsp | Calories: 47kcal | Carbohydrates: 2g | Protein: 1g | Fat: 4g | Saturated Fat: 3g | Sodium: 232mg | Potassium: 30mg | Fiber: 1g | Sugar: 1g | Vitamin A: 292IU | Vitamin C: 12mg | Calcium: 2mg | Iron: 1mg

What I love most about this vegan salad dressing recipe is that not only is it absolutely DELISH in my opinion, but it also tastes good to my kids. In fact, if I put this sauce on vegetables that they normally aren’t interested in, such as sweet potatoes, well… they’ll eat them and ask for second helpings.

This dressing combines white miso paste with delicious fresh red bell pepper, garlic, ginger, and a few other everyday ingredients to make a stupid-easy dressing that’ll make whatever you put it on taste amazing. I hope you love it as much as we do!

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