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20 Minute Hearty Vegan Sandwiches

20 Minute Hearty Vegan Sandwiches

20 minutes. Yep, that’s it! 20 minutes and you’ve got yourself a fantastic, filling, and yummy plant based meal sitting on your table. Oh happy day. Eating well is not always convenient but it’s important, and that’s why I love creating recipes that you can whip up in no time. My 20 Minute Hearty Vegan Sandwich filling tastes a lot like pizza sauce with mixed with mushrooms, bell peppers, tempeh, and pinto beans. Yay for fiber, protein, and deliciously bold flavors! You really can have it all.

This is a great meal to take to school or work. Also, I love 20 Minute Hearty Vegan Sandwiches because they’re filling!! It’s so important for me to make nutrient dense meals that are satisfying because if I don’t, then I’m prone to snacking on junk food. 

 

 

20 Minute Hearty Vegan Sandwiches
Serves 6
A deliciously filling vegan sandwich recipe that will be loved by all!
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Ingredients
  1. 1.5 large bell peppers
  2. 227 g mushrooms
  3. 16 g of tempeh
  4. 1/3 cup onion
  5. 1 can pinto beans (rinsed and drained)
  6. 3 tbsp coconut avocado oil blend for sautéing
  7. 1 can organic tomato sauce
  8. 1 cup vegetable broth (add more as needed)
  9. 1 tbsp Italian seasoning
  10. 1/4 tsp sea salt
  11. dash of nutmeg
  12. Fresh chopped cilantro if wanted
Instructions
  1. Cut the veggies and tempeh into small pieces.
  2. Saute the veggies and tempeh in the avocado coconut oil blend on medium heat for a few minutes (sautéed mine for 3 minutes). Stir often.
  3. Then, add the tomato sauce, vegetable broth, and spices.
  4. Cook the mixture on medium heat for another 17 minutes and stir periodically.
  5. Add the cilantro at the end.
  6. Top your favorite bread with the mix and enjoy as an open or closed sandwich!
UpBeet and Kaleing It http://upbeetandkaleingit.com/
No Bake Vegan Carrot Cupcakes

No Bake Vegan Carrot Cupcakes

Friday and cupcakes?!?! I can’t contain my excitement. The weekend+ tasty vegan treats = pure bliss. Earlier this week, my man and I were craving something sweet after dinner but we didn’t want to buy anything premade because many times, store-bought desserts are loaded with yucky ingredients. I just happened to have dates and carrots in my fridge, and coconut flour in my pantry, so voila! Easter is this weekend and No Bake Vegan Carrot Cake Cupcakes are PERFECT for dessert. These gems are sweet, beyond delicious, easy to make and you can pronounce every ingredient :).

Let’s talk about the beloved frosting. I wish I could fully express my fondness for the “cream cheese” frosting. Between the soaked cashews, dates, and vanilla almond yogurt, you’ll be putting a dollop of this stuff on everything from donuts to oatmeal. 

That bite!!!

No Bake Vegan Carrot Cupcakes
Serves 8
A clean and easy no bake carrot cake cupcake recipe!!
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Ingredients
  1. Cupcake Ingredients
  2. 1 cup pitted dates ( I used Pitted Deglet Noor Dates)
  3. 1 cup finely grated carrots (packed down)
  4. 1 cup raw cashews
  5. 4 tbsp coconut flour
  6. 2 tbsp peanut butter (I used Earth Balance Natural Peanut Butter and Flaxseed Crunchy)
  7. 2 tbsp avocado oil
  8. 1 tsp cinnamon
  9. 1 tsp fresh lemon juice
  10. Cupcake Frosting Ingredients
  11. 1/2 soaked raw cashews (soak overnight)
  12. 1/2 cup yogurt (I used Amande Plain)
  13. 5 dates (Pitted Deglet Noor Dates)
  14. 1/2 tsp cinnamon
Instructions
  1. Process the carrot cupcake ingredients in a food processor until everything is well-combined (refer to pictures for what texture should look like).
  2. Fill baking cups with cupcake filling and the "dough" should yield 8 small cupcakes.
  3. Place the cupcakes in the fridge and let them set overnight.
  4. In the morning, combine cupcake frosting ingredients in a nutribullet and process until a cream and smooth consistency forms.
  5. Top the cupcakes with the frosting, pop them in the fridge for about 30 minutes and then enjoy!
UpBeet and Kaleing It http://upbeetandkaleingit.com/
Easy Roasted Brussels Sprouts

Easy Roasted Brussels Sprouts

Goooood afternoon beautiful brussels sprouts! I haven’t been on here in awhile because school is actually taking over my life but ya girl is eager to graduate. Thank goodness for cooking, the gym, great friends and family to help me de-stress! Speaking of cooking, today’s recipe is a product of randomly combining all of my favorites and praying for a great outcome. I must say, the brussels sprouts gods answered my prayers because they are A-M-A-Z-I-N-G. Warning: you will end up eating them like popcorn and not be able to stop. 

Tahini is my one true love even though I’ve said that before about avocados, peanut butter, kombucha, & pasta. I clearly have a lot of love in my heart. By the way, tahini is the world’s best condiment made from sesame seeds-sounds different right? Tahini definitely has an interesting taste and it’s absolutely wonderful in this sauce. My other favorite uses for tahini: topping for smoothie bowls, in pasta sauces, on avocado toast, and lastly, drizzled on bananas!!

Easy Roasted Brussels Sprouts
Serves 4
A delicious and easy roasted brussels sprouts side dish
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Ingredients
  1. 1.5 pounds of brussels sprouts (trim off bottom and cut in half )
  2. Sauce
  3. 1/3 cup tahini (make sure its runny in texture)
  4. 1/3 cup extra virgin olive oil
  5. 1/2 tsp fresh minced garlic
  6. 1.5 tbsp organic stone ground mustard
  7. 1/4 tsp sea salt
  8. Pepper if wanted
Instructions
  1. Pre heat oven to 400 degrees.
  2. Trim off the end of brussels sprouts and cut them in half.
  3. Whisk the ingredients for the sauce together with a fork until fully combined.
  4. Place brussels sprouts on a baking tray and fully coat them with sauce (I used my hands to toss them together).
  5. Then, transfer brussels sprouts to a different baking tray for cooking (less messy this way).
  6. Roast brussels sprouts for 25 minutes at 400 degrees.
  7. Enjoy!
UpBeet and Kaleing It http://upbeetandkaleingit.com/
Quinoa and Veggies With Peanut Sauce

Quinoa and Veggies With Peanut Sauce

Well hi there and happy lunching ladies and gents! I’d like to address the number one question I get asked lately, which is “how do you have time to make so much healthy food while being in grad school?” It’s a simple answer: I make time! Getting up early is great for productivity and I don’t work out nearly as often as I did in college, but I still try to at least 3 times a week! Also, cooking healthy dishes doesn’t have to be a daunting task. Life is complicated enough, so at least make your meal prep simple! Today’s recipe is super healthy, plant based, and really easy to pack for school/work. I am thrilled to present to you: Quinoa and Veggies With Peanut Sauce- a piece of cake to make! 

Fun fact, I’m a total sucker for peanut sauce. However, I am very careful about which peanut sauces I eat because many are loaded with preservatives. Yuck. Good news- my sauce is healthy and pure, woooo! 

Quinoa and Veggies With Peanut Sauce is lit-ruh-lee my favorite lunch to pack for school. Why you may ask? Well, it’s incredibly filling, portable, and loaded with nutrient dense veggies and protein. Keeenwah is a wonderful source of plant based protein, in case ya didn’t know :).

Quinoa and Veggies With Peanut Sauce
Serves 4
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Ingredients
  1. 1 cup quinoa
  2. 1 bunch bok choy chopped (mine was on the smaller side)
  3. 8 oz white mushrooms (cut in half)
  4. 1 red bell pepper (I cut into strips)
  5. 3 cups purple cabbage (I sliced and chopped mine)
  6. 1.5 cups vegetable stock
  7. Sauce Ingredients
  8. 3 tbsp peanut butter (make sure it's smooth)
  9. 7 tsp extra virgin olive oil
  10. 4 tsp liquid aminos (I used Bragg's brand)
  11. 1/4 tsp garlic powder
  12. 1/4 tsp ground ginger
Instructions
  1. Cook 1 cup of quinoa according to package directions.
  2. Whisk the sauce ingredients together in a bowl until a smooth consistency forms.
  3. In a separate pan from the quinoa, cook the chopped vegetables in vegetable stock on medium heat for 16-18 minutes. The liquid should be almost fully absorbed when finished.
  4. Then, add the quinoa to the cooked veggies and mix in the sauce.
  5. Serve and enjoy!
Notes
  1. Cooking time: 16-18 minutes on medium heat.
  2. Cook quinoa and veggies separately.
UpBeet and Kaleing It http://upbeetandkaleingit.com/
Vegan Banana Milk Oats

Vegan Banana Milk Oats

Oh oatmeal, you’re perfect served warm (or cold), you’re American Heart Association certified, filling, and very cost-effective! I heart you oatmeal. In fact, I made you taste even better with sweet, nourishing, and creamy banana milk. Oats, bananas, nuts, and maple syrup are a classic combination that warms my soul on a cold Ohio winter day. Forget those yucky artificial sweeteners and start cooking your oats in naturally sweet banana milk. It’s infused with dates and cinnamon, ummm heaven. Vegan Banana Milk Oats only take 10 minutes to cook and there’s not a microwave in sight, this is stovetop oatmeal :).

The suggested toppings I name for you include goji berries, pecans, pistachios (pictured are lightly salted), sprouted Granola (Go Raw brand), and bluuuuuuuuebs. Oh, and let’s not forget that oatmeal is not complete without a drizzle of organic maple syrup <3.

 

Vegan Banana Milk Oats
Serves 1
A delicious and creamy stovetop oatmeal recipe cooked in banana milk
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Cook Time
10 min
Cook Time
10 min
Ingredients
  1. 1 cup of old fashioned oats
  2. Banana Milk Ingredients
  3. 1 small frozen ripe banana (make sure it's sweet!)
  4. 2 pitted dates
  5. 1 and 1/3 cups of water
  6. Pinch of cinnamon
  7. Other Ingredients
  8. Another 1/3 cup of water (added at 6 minute mark)
  9. Suggested Toppings
  10. Pecans, Pistachios (lightly salted)
  11. Sprouted granola
  12. Frozen blueberries
  13. Goji berries
  14. Maple syrup
Instructions
  1. Place Banana Milk ingredients in a nutribullet/blender and blend until smooth.
  2. Then, combine the oats and Banana Milk in a small pot.
  3. Side Note: Stir often to avoid burning on bottom of pot.
  4. Cook the oatmeal on medium-low heat and at the 6 minute mark, add 1/3 cup water. Stir, and let the oats cook another 4 minutes.
  5. Place the mixture in a bowl and top with your favorites!
  6. Enjoy!!
UpBeet and Kaleing It http://upbeetandkaleingit.com/
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