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Gluten-Free Recipes Side Vegan

Kale and Brussels Sprout Salad

Kale and Brussels Sprout Salad with Nutritional Yeast Vinaigrette - The Foodie Eats

Kale and Brussels Sprout Salad

With Nutritional Yeast Vinaigrette

With all the extra treats of the holiday season making their way into our bellies, we definitely need to work in salad for dinner every now and then. This kale and Brussels sprout salad is hearty enough for a full meal! And the options are endless, as you can switch out whatever fruits you have on hand. Since it’s currently in between fall and winter, our grocery store had the best prices on apples and pears. So that’s what we used.

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Kale and Brussels Sprout Salad with Nutritional Yeast Vinaigrette - The Foodie Eats

5 from 1 vote
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Kale and Brussels Sprout Salad

 This  salad is hearty enough for a full meal. And you can switch the fruits for whatever is in season.

Course Salad
Cuisine American
Keyword healthy, vegan
Prep Time 20 minutes
Cook Time 15 minutes
Total Time 35 minutes
Servings 4 servings
Calories 404 kcal
Author The Foodie Eats

Ingredients

  • 1 lb. Brussels sprouts
  • 1 lb. kale de-ribbed, shredded
  • 4 radishes cut into eighths
  • 1 apple diced
  • 1 pear diced
  • 5 Tbsp. lemon juice separated
  • 1/2 cup golden raisins
  • 1/4 cup apple cider vinegar
  • 1/4 cup agave nectar or honey
  • 1 tsp. salt
  • 1/4 tsp. black pepper
  • 1 Tbsp. sugar
  • 1/4 cup nutritional yeast
  • 1/4 cup grapeseed oil

Instructions

  1. Slice off the stems of the Brussels sprouts and remove outer leaves individually. Then thinly slice the inside, so there is nearly no waste. Once you dice the apple and pear, immediately toss them in 2 Tbsp. lemon juice to prevent discoloration. In a large bowl, combine Brussels sprouts, kale, radishes, apple, pear, and raisins. Give a good toss!
  2. In a medium bowl - whisk together the 3 Tbsp. lemon juice, vinegar, agave nectar, nutritional yeast, sugar, salt, and pepper until the liquid appears creamy. Then slowly whisk in the oil.
  3. Pour dressing over salad and toss well to evenly coast all the ingredients. Let stand for at least 15 minutes (and up to an hour refrigerated) before serving. This will help the hearty greens "soften" just a little bit.
  4. Serve and enjoy!
Nutrition Facts
Kale and Brussels Sprout Salad
Amount Per Serving
Calories 404 Calories from Fat 135
% Daily Value*
Total Fat 15g 23%
Saturated Fat 1g 5%
Sodium 555mg 23%
Potassium 1327mg 38%
Total Carbohydrates 64g 21%
Dietary Fiber 8g 32%
Sugars 35g
Protein 11g 22%
Vitamin A 244.2%
Vitamin C 296.7%
Calcium 23.4%
Iron 21.5%
* Percent Daily Values are based on a 2000 calorie diet.

 

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Instant Pot Side Starter Vegan

Instant Pot Sushi Rice

Instant Pot Sushi Rice Recipe

There are few foods that have me doing the happy dance as much as sushi rolls. But let me tell you, it can be an expensive habit! So over the past year and a half, I’ve been learning and trying to perfect making it at home. And little did I know that the key is the rice! So when you combine this new mission with my slight obsession with my Instant Pot, you get this perfect Instant Pot sushi rice recipe! I’m very happy about it.

 

Why Use the Instant Pot for This?

There’s a simple reason I prefer using the Instant Pot for rice: consistency! We actually got rid of our rice cooker once we discovered how perfectly the IP cooked rice each and every time. And any kitchen that can take away the guesswork gets my vote.

 

I Know… It Seems Like a Lot of Vinegar

I wasn’t surprised at how many comments we received about how much vinegar is called for in this recipe. I also wasn’t surprised at the response after people gave it a try! It may seem like a lot, but trust me on this… It creates an amazing flavor! And I think it’s some of the best sushi rice I’ve ever tasted. Try it!

 

The Process

Instant Pot Sushi Rice Recipe | The Foodie Eats

In a fine mesh strainer – Rinse rice under running water for about 2 minutes, Then let dry for a few minutes.

 

Instant Pot Sushi Rice Recipe | The Foodie Eats

Add rice and water to Instant Pot and use rice setting – low pressure for 12 minutes. Once cook time is complete, allow pressure to naturally release – about 10 minutes.

 

Instant Pot Sushi Rice Recipe | The Foodie Eats

Meanwhile, in a small bowl – combine white wine vinegar, rice wine vinegar, salt, and sugar. Microwave for 1 minute, then stir until completely dissolved.

 

Instant Pot Sushi Rice Recipe | The Foodie Eats

Transfer rice to glass dish.

 

Instant Pot Sushi Rice Recipe | The Foodie Eats

Add vinegar mixture to cooked rice.

 

Instant Pot Sushi Rice Recipe | The Foodie Eats

Then using a wooden spoon, gently mix well to combine.

 

More Instant Pot rice recipes:

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4.43 from 19 votes
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Instant Pot Sushi Rice

A fool-proof method for perfect sushi rice every time.

Course Side Dish
Cuisine Japanese
Prep Time 2 minutes
Cook Time 38 minutes
Total Time 40 minutes
Servings 12
Calories 123 kcal
Author The Foodie Eats

Ingredients

  • 2 cups short-grain Japanese rice
  • 2 cups water
  • 1/4 cup white wine vinegar
  • 1/4 cup seasoned rice vinegar
  • 1 1/2 tsp. salt
  • 2 Tbsp. sugar

Instructions

  1. In a fine mesh strainer - Rinse rice under running water for about 2 minutes, Then let dry for a few minutes.
  2. Add rice and water to Instant Pot and use rice setting - low pressure for 12 minutes. Once cook time is complete, allow pressure to naturally release - about 10 minutes.
  3. Meanwhile, in a small bowl - combine white wine vinegar, rice wine vinegar, salt, and sugar. Microwave for 1 minute, then stir until completely dissolved.
  4. Transfer rice to glass dish. Then using a wooden spoon, gently add vinegar mixture and mix well to combine.
  5. Let cool, the use in your favorite rolls. Enjoy!
Nutrition Facts
Instant Pot Sushi Rice
Amount Per Serving
Calories 123
% Daily Value*
Sodium 242mg 10%
Potassium 35mg 1%
Total Carbohydrates 27g 9%
Sugars 2g
Protein 2g 4%
Calcium 1%
Iron 1.5%
* Percent Daily Values are based on a 2000 calorie diet.

 

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Gluten-Free Recipes Side Vegan

Vegan Cauliflower Stuffing

Vegan & Gluten-Free Cauliflower Stuffing | The Foodie Eats

Cauliflower Stuffing

Vegan & Gluten-Free

I’m very excited to bring this cauliflower stuffing to our next holiday meal. Especially since my sister-in-law has been eating plant-based for quite some time now. And since she won’t be eating the macaroni and cheese, at least she can enjoy some delicious stuffing. And believe me, this tastes every bit as good as a traditional one.

Vegan & Gluten-Free Cauliflower Stuffing | The Foodie Eats

5 from 1 vote
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Vegan Cauliflower Stuffing

This cauliflower stuffing is both vegan and gluten-free. It is delicious, seasoned to perfection and great for any holiday table.

Course Side Dish
Cuisine Vegan
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 12
Calories 61 kcal
Author The Foodie Eats

Ingredients

  • 1/4 cup olive oil could sub veg stock
  • 1/2 cup yellow onion diced
  • 1/2 cup carrots peeled, diced
  • 1 green bell pepper diced
  • 1/3 celery diced
  • 1 head cauliflower chopped
  • 8 oz. mushrooms diced
  • 3 tsp. sea salt separated
  • 1 tsp. black pepper
  • 2 Tbsp. white wine vinegar
  • 1 Tbsp. poultry seasoning
  • 1/4 cup fresh parsley finely chopped
  • 1 Tbsp. fresh rosemary finely chopped
  • 1/2 cup vegetable broth

Instructions

  1. In a large skillet - Add oil, onion, carrot, bell pepper, and celery. Season with one tsp. salt and one tsp. black pepper. Sauté for 5 minutes, then add vinegar and continue cooking for 2-3 more minutes.
  2. Add cauliflower and mushrooms and mix well to combine. Season with 2 tsp. salt and poultry seasoning. Cook until tender, 5-7 minutes more, stirring frequently.
  3. Add parsley, rosemary, and vegetable broth and mix well. Cover and cook for about 10 minutes (or until vegetables reach desired tenderness), stirring occasionally.
  4. Serve and enjoy!
Nutrition Facts
Vegan Cauliflower Stuffing
Amount Per Serving
Calories 61 Calories from Fat 36
% Daily Value*
Total Fat 4g 6%
Sodium 527mg 22%
Potassium 159mg 5%
Total Carbohydrates 4g 1%
Dietary Fiber 1g 4%
Sugars 1g
Protein 1g 2%
Vitamin A 22.5%
Vitamin C 18.9%
Calcium 2.6%
Iron 4.7%
* Percent Daily Values are based on a 2000 calorie diet.

 

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Gluten-Free Recipes Side Vegan

Vegan Green Bean Casserole

Vegan Green Bean Casserole | The Foodie Eats

Vegan Green Bean Casserole

(And it’s Gluten-Free!)

One of the saddest things things I’ve ever experienced was seeing the look on my wife’s face last Thanksgiving when she realized she couldn’t eat the green bean casserole. So it was my mission to create a vegan green bean casserole that our whole family would enjoy, without it tasting like… well, vegan and gluten-free. The secret: was the homemade cream of mushroom soup that has no dairy or flour. It’s so, so good!

You’ll Need to Get Some of These

My Local Grocery Store Carries a Different Brand.

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Vegan Green Bean Casserole | The Foodie Eats

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5 from 2 votes
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Vegan Green Bean Casserole

Finally! A vegan green bean casserole that doesn't taste like it's missing anything. In fact, it's possibly better than the original!

Course Side Dish
Cuisine Vegan
Prep Time 5 minutes
Cook Time 35 minutes
Total Time 40 minutes
Servings 12
Calories 243 kcal
Author The Foodie Eats

Ingredients

Instructions

  1. Preheat oven to 350 degrees.
  2. In a medium casserole dish - combine soup, green beans, and half of the onions. Mix well to combine. Bake for about 25 minutes (should be hot and bubbling).
  3. Remove dish from oven. Mix well, then top with remaining onions.
  4. Bake for another 10 minutes.
  5. Serve and enjoy!
Nutrition Facts
Vegan Green Bean Casserole
Amount Per Serving
Calories 243 Calories from Fat 126
% Daily Value*
Total Fat 14g 22%
Saturated Fat 6g 30%
Cholesterol 1mg 0%
Sodium 383mg 16%
Potassium 553mg 16%
Total Carbohydrates 24g 8%
Dietary Fiber 4g 16%
Sugars 5g
Protein 3g 6%
Vitamin A 18.9%
Vitamin C 20.3%
Calcium 8.5%
Iron 7.8%
* Percent Daily Values are based on a 2000 calorie diet.
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Gluten-Free Recipes Soup Vegan

Vegan Cream of Mushroom Soup

Vegan Cream of Mushroom Soup | The Foodie Eats

Vegan Cream of Mushroom Soup

I don’t know if there is any ingredient as versatile and beloved as a can of condensed cream of mushroom soup. It can be gravy, sauce, or my personal favorite… the perfect bechamel for pretty much any casserole (like this vegan green bean casserole). There’s just a couple of problems: My wife can’t have gluten and neither of us can have the cream. So what does that mean? I need to create a vegan cream of mushroom soup recipe that is also gluten-free. Not to mention DELICIOUS! Challenge accepted.

The Process

Vegan Cream of Mushroom Soup | The Foodie Eats

Wash whole baby bella mushrooms.

Vegan Cream of Mushroom Soup | The Foodie Eats

In several batches, dice mushrooms.

Vegan Cream of Mushroom Soup | The Foodie Eats

In a large sauce pan – add oil, mushrooms, garlic, salt, and pepper. Sauté over medium-high heat for 10-15 minutes.

Vegan Cream of Mushroom Soup | The Foodie Eats

Cook until mushrooms have released their juices and mostly evaporated.

Vegan Cream of Mushroom Soup | The Foodie Eats

Meanwhile – in a medium bowl, combine soy milk, onion powder, and cornstarch. Mix well, making sure there are no lumps.

Vegan Cream of Mushroom Soup | The Foodie Eats

Add milk mixture to mushrooms and reduce to medium-low heat. Cook until desired thickness is reached, probably about 5 minutes.

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Vegan Cream of Mushroom Soup | The Foodie Eats

5 from 4 votes
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Vegan Cream of Mushroom Soup

Rich mushroom soup with "condensed" texture, perfect for casseroles.

Course Soup
Cuisine American
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 6
Calories 175 kcal
Author The Foodie Eats

Ingredients

  • 24 oz. baby bella mushrooms diced
  • 3 Tbsp. olive oil
  • 1 Tbsp. sea salt
  • 1/2 tsp. black pepper
  • 1 Tbsp. garlic minced
  • 3 cups soy milk or plain almond milk
  • 2 tsp. onion powder
  • 1/4 cup cornstarch

Instructions

  1. In a large sauce pan - add oil, mushrooms, garlic, salt, and pepper. Sauté over medium-high heat for 10-15 minutes, until mushrooms have released their juices and mostly evaporated.

  2. Meanwhile - in a medium bowl, combine soy milk, onion powder, and cornstarch. Mix well, making sure there are no lumps.

  3. Add milk mixture to mushrooms and reduce to medium-low heat. Cook until desired thickness is reached, probably about 5 minutes.

  4. Refrigerate and use in your favorite casserole recipe. Enjoy!
Nutrition Facts
Vegan Cream of Mushroom Soup
Amount Per Serving
Calories 175 Calories from Fat 81
% Daily Value*
Total Fat 9g 14%
Saturated Fat 1g 5%
Sodium 1024mg 43%
Potassium 705mg 20%
Total Carbohydrates 16g 5%
Dietary Fiber 1g 4%
Sugars 5g
Protein 6g 12%
Vitamin A 9.5%
Vitamin C 12%
Calcium 20.3%
Iron 6.9%
* Percent Daily Values are based on a 2000 calorie diet.
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Air Fryer Entrée Recipes Vegan

Air Fryer Portobello Burger with Basil Pesto-Mayo

Air Fryer Portobello Burger | The Foodie Eats

Air Fryer Portobello Burger with Basil Pesto-Mayo

You ever have one of those amazing ideas for dinner while eating breakfast? Then you can’t stop thinking about it until it comes to life? Yeah, that happened today. This air fryer portobello burger is everything you want in a burger: flavorful, juicy, messy!

Have Some Fun with the Toppings

Since beginning our plant-based eating, I’ve been dying for mayo. Just Mayo is the best vegan brand I’ve found so far. My wife has also been wanting pesto. So I combined the Minimalist Baker’s Easy Vegan Pesto with the Just Mayo for an INCREDIBLE sauce. I literally ate about 3 spoonfuls. Just because.

And this may seem a little out there, but sautéed spinach on a burger is pretty amazing. It was so much more enjoyable than boring romaine or iceberg lettuce. Not to mention the added value of nutrition.

Bonus: I just learned a new (to me) trick for taming onions. If you soak them in vinegar and water, they become so much more palatable, while maintaining their crunchy texture.

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Air Fryer Portobello Burger | The Foodie Eats

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Air Fryer Portobello Burger with Basil Pesto-Mayo

This vegan air fryer portobello burger is everything you want in a burger: flavorful, juicy, messy!

Course Main Course
Cuisine American
Keyword vegan
Prep Time 5 minutes
Cook Time 7 minutes
Resting Time 5 minutes
Total Time 12 minutes
Servings 2
Author The Foodie Eats

Ingredients

  • 1/4 cup balsamic vinegar
  • 1/4 cup olive oil
  • 2 Tbsp. lemon juice
  • 1 Tbsp. Dijon mustard
  • 1/2 tsp. Kosher salt
  • 2 portobello mushroom caps stems removed
  • 2 ciabatta buns grilled
  • 1 roma tomato sliced
  • 2 cups fresh spinach sautéed
  • 1/2 red onion thinly sliced
  • 1 cup basil pesto
  • 2 Tbsp. mayo we used Just Mayo

Instructions

  1. Prepare marinade in a small bowl by whisking together balsamic vinegar, olive oil, lemon juice, mustard, and salt.

  2. Place mushrooms in a large resealable plastic bag. Pour in marinade, seal bag, and toss to coat thoroughly. Let marinate for 30 minutes, turning once halfway through.
  3. Add portobellos to air fryer basket and cook at 370 degrees for 7 minutes.
  4. Meanwhile, combine pesto and mayo spread on toasted bun.

  5. Once cook time is complete, remove mushrooms and allow to rest on separate plate for a few minutes. (They will give off quite a bit of liquid, so don't place it on bun too quickly or your buns will go soggy.)
  6. Build your burger just the way you like it. And don't be afraid to switch the toppings! Enjoy!

 

Air Fryer Portobello Burger | The Foodie Eats

Air Fryer Portobello Burger | The Foodie Eats

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Air Fryer Gluten-Free Starter Vegan

Air Fryer Cauliflower Wings

Air Fryer Cauliflower Wings | The Foodie Eats

Air Fryer Cauliflower Wings

Just in time for football season! We know how frustrating it can be eating a plant-based diet and having to watch everyone eat all this “great” food at a party – while their idea of vegan food is a vegetable tray from Publix. Well, I refuse to be on the sidelines any longer! So here’s our first of many great snack ideas for your tailgate parties: Air Fryer Cauliflower Wings!

The Process

Air Fryer Cauliflower Wings | The Foodie Eats

Add all dry ingredients to large mixing bowl.

 

Air Fryer Cauliflower Wings | The Foodie Eats

Combine dry ingredients with a whisk.

 

Air Fryer Cauliflower Wings | The Foodie Eats

Whisk in water and milk until batter has no lumps.

 

Air Fryer Cauliflower Wings | The Foodie Eats

Add cauliflower florets to batter.

 

Air Fryer Cauliflower Wings | The Foodie Eats

Mix well to evenly coat with batter.

 

Air Fryer Cauliflower Wings | The Foodie Eats

Remove florets one at a time and transfer to a separate dish so that excess batter can run off.

 

Air Fryer Cauliflower Wings | The Foodie Eats

Add battered florets to air fryer basket in a single layer. Also, try to keep them from touching (if possible) so that all sides can get direct heat.

 

Air Fryer Cauliflower Wings | The Foodie Eats

Cook at 350 degrees for 15 minutes.

 

Air Fryer Cauliflower Wings | The Foodie Eats

Meanwhile, in a small pot (or in microwave) – bring hot sauce, butter, and molasses to low simmer, mixing well to combine. Once cauliflower is done cooking, transfer to a bowl and cover with sauce, then toss to coat.

 

And This is the Amazing Result!

Air Fryer Cauliflower Wings | The Foodie Eats

More vegan recipes:

 

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Air Fryer Cauliflower Wings | The Foodie Eats

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4.5 from 8 votes
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Air Fryer Cauliflower Wings

Crispy on the outside, soft on the inside.

Course Appetizer
Cuisine American
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 6
Calories 241 kcal
Author The Foodie Eats

Ingredients

  • 1 head of cauliflower florets
  • 1/2 cup milk we used soy milk
  • 1/2 cup water
  • 3/4 cup all-purpose flour we used Bob's Red Mill gluten-free baking 1-to-1
  • 2 tsp. garlic powder
  • 1 tsp. onion powder
  • 1 tsp. smoked paprika
  • 1/2 tsp. salt
  • 1/4 tsp. ground black pepper
  • 1 cup frank's red hot sauce
  • 2 Tbsp. butter we used earth balance buttery spread
  • 1/4 cup molasses

Instructions

  1. In a mixing bowl - combine all dry ingredients (flour, garlic powder, onion powder, smoked paprika, salt, black pepper) then whisk in water and milk until batter has no lumps.
  2. Add cauliflower florets to batter and mix well to evenly coat with batter. Remove florets one at a time and transfer to a separate dish so that excess batter can run off.

  3. Add battered florets to air fryer basket in a single layer. Also, try to keep them from touching (if possible) so that all sides can get direct heat.
  4. Cook at 350 degrees for 15 minutes.

  5. Meanwhile, in a small pot (or in microwave) - bring hot sauce, butter, and molasses to low simmer, mixing well to combine. Then remove from heat.
  6. Once cauliflower is done cooking, transfer to a bowl and cover with sauce, then toss to coat.
  7. Serve with your dipping sauce of choice, or none at all. Enjoy!
Nutrition Facts
Air Fryer Cauliflower Wings
Amount Per Serving
Calories 241 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 4g 20%
Cholesterol 18mg 6%
Sodium 2165mg 90%
Potassium 523mg 15%
Total Carbohydrates 40g 13%
Dietary Fiber 2g 8%
Sugars 18g
Protein 4g 8%
Vitamin A 16.8%
Vitamin C 16%
Calcium 9.5%
Iron 14.7%
* Percent Daily Values are based on a 2000 calorie diet.

 

THIS POST MAY CONTAIN AFFILIATE LINKS. TO FIND OUT MORE VISIT OUR DISCLOSURE PAGE.
Air Fryer Entrée Gluten-Free Recipes Vegan

Air Fryer Tofu Buddha Bowl

Air Fryer Tofu Buddha Bowl | The Foodie Eats

Air Fryer Tofu Buddha Bowl

We’ve been waiting for months to splurge on an air fryer. That time finally came! And we couldn’t be any more excited to share things with you as we begin experimenting. First up on the list is this delicious air fryer tofu buddha bowl recipe. We hope you enjoy it as much as we did.

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Air Fryer Tofu Buddha Bowl | The Foodie Eats

5 from 3 votes
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Air Fryer Tofu Buddha Bowl

Slightly sweet, savory and packed with protein, this air fryer tofu Buddha bowl is the perfect complete meal.

Course Main Course
Cuisine American
Keyword air fryer, vegan
Prep Time 20 minutes
Cook Time 28 minutes
Total Time 48 minutes
Servings 6
Calories 157 kcal
Author The Foodie Eats

Ingredients

  • 1 14 oz. extra firm tofu
  • 2 Tbsp. sesame oil
  • 1/4 cup soy sauce
  • 3 Tbsp. molasses or maple syrup
  • 2 Tbsp. lime juice
  • 1 Tbsp. Sriracha
  • 1 lb. fresh romanesco or broccoli - florets only
  • 3 medium carrots peeled and thinly sliced
  • 1 red bell pepper thinly sliced
  • 8 oz. fresh spinach sautéed with garlic and olive oil
  • 2 cups cooked red quinoa

Instructions

  1. Wrap tofu in a several paper towels and set a plate on top to press out excess liquid. Once dry, unwrap tofu and cut into very small cubes (about 100 pieces).
  2. Add sesame oil, soy sauce, molasses, lime juice, and Sriracha to a large bowl and whisk until incorporated.
  3. Add tofu to the sauce and let marinate for 5­-10 minutes, stirring occasionally.
  4. Preheat air fryer to 370 degrees for 3 minutes.
  5. Remove tofu from bowl and add to air fryer basket, leaving all marinade in bowl. Cook tofu for 15 minutes, shaking basket every 5 minutes.
  6. Meanwhile, add romanesco, carrots, and bell pepper to bowl with marinade and mix well every few minutes.
  7. Once tofu is done, remove from air fryer and set aside. Then add vegetables to air fryer basket, again leaving marinade in bowl. Cook vegetables for 10 minutes, giving the basket a good shake halfway through cook time.
  8. In a large serving bowl - begin to build your Buddha Bowl. First add cooked quinoa, then spread the cooked veggies evenly. Next add the cooked spinach, and finally the tofu. Pour over remaining marinade and garnish with sesame seeds. Enjoy!

Nutrition Facts
Air Fryer Tofu Buddha Bowl
Amount Per Serving
Calories 157 Calories from Fat 54
% Daily Value*
Total Fat 6g 9%
Sodium 718mg 30%
Potassium 774mg 22%
Total Carbohydrates 17g 6%
Dietary Fiber 4g 16%
Sugars 10g
Protein 9g 18%
Vitamin A 185.2%
Vitamin C 159.7%
Calcium 8.7%
Iron 27.2%
* Percent Daily Values are based on a 2000 calorie diet.

 

Air Fryer Tofu Buddha Bowl | The Foodie Eats

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Gluten-Free Instant Pot Recipes Soup Vegan

Instant Pot Pumpkin Soup

Instant Pot Pumpkin Soup | The Foodie Eats

Instant Pot Pumpkin Soup

Can you smell that? The first smells of Fall are in our kitchen. Not only is the weather about to be amazing, but we are super excited to share some recipes full of that warmth and spiciness that only Autumn can deliver. And this Instant Pot pumpkin soup is only the beginning! It’s both vegan (aka plant-based) and gluten-free, with a non-traditional flavor profile. So if you’ve never tried the combination of pumpkin, nutmeg, and cardamon – let this be the reason you try it out!

 

Don’t skip the cardamom!

I know that when I look at a recipe and I don’t know one of the ingredients, I am less likely to try it. Or at the very least… leave it out. But trust me on this! If you haven’t ever tried cardamom, try it now. Cardamom is a very strong and aromatic spice. It has a spicy, herbal, and citrusy character and goes very well with cinnamon, nutmeg, allspice, clove, and other aromatic spices. I actually tried this soup without it, just to see, and it was nothing special. It’s amazing what one spice can do to a flavor profile!

 

The Process

Instant Pot Pumpkin Soup | The Foodie Eats

Using the sauté setting – add oil, onions, and 1/2 teaspoon of salt. Cook until soft and translucent (about 3 – 4 minutes), stirring constantly to prevent burning/browning.

 

Instant Pot Pumpkin Soup | The Foodie Eats

Then add cauliflower florets, vinegar, and black pepper and continue cooking for another 3 minutes, stirring frequently.

 

Instant Pot Pumpkin Soup | The Foodie Eats

Add broth, pumpkin, cardamom, nutmeg, molasses, and 2 tsp. of salt – mix well.

 

Instant Pot Pumpkin Soup | The Foodie Eats

Lock lid and cook at high pressure for 5 minutes.

 

Instant Pot Pumpkin Soup | The Foodie Eats

Once cook time is complete, quick-release pressure, then remove lid.

 

Instant Pot Pumpkin Soup | The Foodie Eats

Using an immersion blender – blend soup until completely smooth. Or transfer to a high-powered blender (in batches). Remove the round insert from top of the blender and cover the hole with a towel. Blend slowly at first, increasing speed incrementally to avoid mess. Blend until incredibly smooth.

 

 

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Instant Pot Pumpkin Soup | The Foodie Eats

 

★ Did you make this recipe? Please give it a star rating below!

Instant Pot Pumpkin Soup | The Foodie Eats
5 from 1 vote
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Instant Pot Pumpkin Soup

This Instant Pot pumpkin soup is both vegan (aka plant-based) and gluten-free with a non-traditional flavor profile that says Fall is here. 

Course Soup
Cuisine American
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 8
Calories 124 kcal
Author The Foodie Eats

Ingredients

  • 1/2 cup yellow onion diced
  • 2 Tbsp. olive oil
  • 1 medium cauliflower head florets only
  • 2 1/2 tsp. sea salt divided
  • 1/2 tsp. black pepper
  • 2 Tbsp. apple cider vinegar
  • 4 cups vegetable broth
  • 15 oz pumpkin purée
  • 1/4 tsp. ground cardamom
  • 1/2 tsp. nutmeg
  • 1/4 cup molasses
  • 2 Tbsp. butter (vegan if preferred) optional

Instructions

  1. Using the sauté setting - add oil, onions, and 1/2 teaspoon of salt. Cook until soft and translucent (about 3 - 4 minutes), stirring constantly to prevent burning/browning. Then add cauliflower florets, vinegar, and black pepper and continue cooking for another 3 minutes, stirring frequently. 

  2. Add broth, pumpkin, cardamom, nutmeg, molasses, and 2 tsp. of salt - mix well. Lock lid and cook at high pressure for 5 minutes.

  3. Once cook time is complete, quick-release pressure, then remove lid.

  4. Using an immersion blender - blend soup until completely smooth. Or transfer to a high-powered blender (in batches). Remove the round insert from top of the blender and cover the hole with a towel. Blend slowly at first, increasing speed incrementally to avoid mess. Blend until incredibly smooth.

  5. Finally, add butter and mix well until fully melted. Serve and enjoy!

Recipe Notes

Top with your condiments of choice, like pumpkin seeds. Pictured with sautéed mushrooms, cashew cream, and green onions.

Nutrition Facts
Instant Pot Pumpkin Soup
Amount Per Serving
Calories 124 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 2g 10%
Cholesterol 7mg 2%
Sodium 1104mg 46%
Potassium 318mg 9%
Total Carbohydrates 15g 5%
Dietary Fiber 2g 8%
Sugars 11g
Protein 1g 2%
Vitamin A 172.3%
Vitamin C 11.4%
Calcium 4.2%
Iron 7.3%
* Percent Daily Values are based on a 2000 calorie diet.
THIS POST MAY CONTAIN AFFILIATE LINKS. TO FIND OUT MORE VISIT OUR DISCLOSURE PAGE.
Entrée Gluten-Free Recipes Vegan

Vegan Butter Bean Burger

Vegan Butter Bean Burger | The Foodie Eats

Vegan Butter Bean Burger

When Vegans Go Southern

If there’s anything that we miss while eating a plant-based diet, burgers are near the top of that list. And let’s be honest, there are a lot of bad veggie burgers out there. But this vegan butter bean burger recipe is so delicious that even your carnivore friends with tear this up without hesitation!

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Vegan ButterBean Burgers with Oven-Fried Okra Fries | The Foodie Eats

The Method

5 from 3 votes
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Vegan Butter Bean Burgers

Flavorful burgers, full of protein, without the meat.

Course Main Course
Cuisine Vegan
Prep Time 1 hour 30 minutes
Cook Time 10 minutes
Total Time 1 hour 40 minutes
Servings 12
Calories 139 kcal
Author The Foodie Eats

Ingredients

  • 4 cups frozen butterbeans (aka baby lima beans)
  • 1 bay leaf
  • 1/2 tsp. black pepper
  • 4 tsp. salt divided
  • 4 Tbsp. vegan butter divided
  • 2 large yellow onions thinly sliced
  • 1 tsp. garlic powder
  • 2 tsp. ground cumin
  • 1 Tbsp. smoked paprika
  • 1 teaspoon chipotle powder
  • 2 Tbsp. anchovy-free Worcestershire sauce
  • 1.5 cups cooked brown rice
  • 1 cup gluten-free oats finely ground
  • 1/4 cup grape seed oil for cooking

Instructions

  1. In a sauté pan, cook the onions in 2 Tbsp. vegan butter, 2 tsp. salt, and 1/4 cup water over medium heat for about 1 hour (until slightly caramelized with a honey-like color), stirring frequently. Then roughly chop into medium dice-size pieces and add to large mixing bowl.
  2. Meanwhile, in medium-sized pot - cover frozen butterbeans with water, add bay leaf, black pepper, and 2 Tbsp. vegan butter. Bring to boil and cook until completely tender (about 30 minutes). Once done cooking, turn off heat and add 2 tsp. salt and let sit for at least 10 minutes. Then drain and add to large mixing bowl. Using a potato masher - Mash until mixture is about 1/2 whole beans and half mashed beans.
  3. In a large bowl, toss the beans together with all the other ingredients except grape seed oil. Then, using an ice cream scoop - make patties and place them on a tray lined with parchment paper. Move the tray to the refrigerator and let rest for about 20 minutes. (These can also be frozen and saved for a later date.)
  4. In a nonstick pan - heat grape seed oil over medium-high heat until smoking, then add as many patties as the pan can hold without being crowded. Let burger cook until caramelized and crispy (about 3 minutes) then carefully flip and repeat on other side.

  5. Serve with your condiments of choice. Enjoy!
Nutrition Facts
Vegan Butter Bean Burgers
Amount Per Serving
Calories 139 Calories from Fat 72
% Daily Value*
Total Fat 8g 12%
Saturated Fat 1g 5%
Sodium 699mg 29%
Potassium 141mg 4%
Total Carbohydrates 14g 5%
Dietary Fiber 2g 8%
Sugars 1g
Protein 2g 4%
Vitamin A 17.1%
Vitamin C 2%
Calcium 2.4%
Iron 8.3%
* Percent Daily Values are based on a 2000 calorie diet.

This recipe was inspired by Vivian Howard’s recipe. She is amazing and one of our favorite chefs.

Vegan ButterBean Burgers with Oven-Fried Okra Fries | The Foodie Eats

THIS POST MAY CONTAIN AFFILIATE LINKS. TO FIND OUT MORE VISIT OUR DISCLOSURE PAGE.