Tag: vegan

Big Little Bites > vegan

Mango Cucumber Avocado Salad

Posted on by biglittlebites

My brother-in-law is a phenomenal home chef. Really, he’s so clever with putting ingredients together that when he made us this mango cucumber avocado salad at a family dinner, I promptly had to steal the recipe. I can’t even say I “made it my own,” because it’s just so darn good in the simplistic way he puts it together, it would be blasphemy to change it!

I have to be honest thought. When I think of salad, I think of crisp leafy greens, loaded with tons of fun and interesting veggies – Big Little Bites style! Fruit in salad is NOT my thing… seriously! Unless it’s a tomato or an avocado, I just don’t believe in mixing fruit with vegetables – something about the “sweet” doesn’t do it for me. Well, consider me a convert! But only for this one salad… It’s that good.

This mango cucumber avocado salad is definitely a summer staple in our home, and you’re going to love it. The salad is light, refreshing, colorful, satiating and is basically the perfect bowl of summer! Serve it at room temperature, or serve it chilled – it’s delicious either way.

I love serving it as a snack for the kids, but then I don’t get any. If I want any chance of a taste, I have to serve it as a side for dinner, and savor some sneaky bites whilst preparing the rest of the meal 🙂 This works, unless the kids are helping me make dinner that night – then I’m definitely not getting away with a bite. Send your kids to a friends house while you make this and eat it alone. Just kidding. Kind of. 

mango and cucumber on a cutting board and a bowl with a towel

 

Mango Cucumber Avocado Salad

 

Ingredients:

1 mango, peel removed, cubed

1/2 organic english cucumber, peeled if preferred, sliced and halved

1 avocado, peel removed, sliced

Avocado oil

Sprinkle of real salt

 

Directions:

Assemble the cubed mango, cucumbers and avocado in a bowl. Drizzle with avocado oil and sprinkle with salt. Eat!

Summer Bowtie Pasta

Posted on by biglittlebites

Busy summer days at the pool or park, call for quick and easy family dinners. This pasta dish serves up all the fresh summer flavors in one bowl! Getting out the door and into the pool, with four kids, can be quite the event in itself… so we really are in no rush to get back inside once we “settle in.” Often, we find ourselves swimming well into dinner time, and with the idea of getting four littles into showers and baths, the last thing I want to worry about is what to cook for dinner.

I literally crave the fresh and healthy flavors of basil, olive oil and lemon in the summer, and the bowtie pasta lends a great texture and “chew” to the dish – it’s really perfect. Pasta is low on the food chain as far as nutritional benefits go, so I don’t cook with it often, but the simple carbs and fresh flavor is perfect in this Summer Bowtie Pasta dish.We enjoy this as a meal in itself, or as a side dish to another entree. We all love Summer Bowtie Pasta hot OR cold, which makes it ideal for leftovers too. If you’re growing basil in your garden – bonus points!  I just buy organic fresh basil from the grocer or Amazon Prime. Either way will do, just avoid dried basil in the jar because it won’t taste quite the same for this summery, fresh vegetarian bowtie pasta recipe! * When you click on my favorite product links, I may earn a tiny commission from qualifying purchases, at no cost to you. Thank you for supporting Big Little Bites blog*

Pasta Alternatives for Summer Bowtie Pasta

Are you gluten-free, or just trying to choose more nutrient-dense real foods? If you wanted to make this dish more nutritious and gluten-free, you can easily substitute the bowtie noodles with whole grain or alternative pasta options.

My top choices for whole grains that substitute well in Summer Bowtie Pasta are:

When substituting pasta for whole grains, I add more olive and lemon juice to taste. 

farfalle bowtie noodles with fresh basil and sautéed cherry tomatoes and garlic in a pasta bowl with fresh lemon

How to Maximize Flavor

As a last note, I’ll just say that a quality olive oil and salt make a world of a difference! Not all are created equal, and I talk more about why, and how to choose quality, in my recipe post for Black Bean Soup.

My favorite, reasonably priced and safe olive oil is made right here in the United States and I trust the brand based on research, a clear harvest date label on their bottles and their certifications. 

For salt, I only use Redmond Real Salt, and you may have heard me talk about this before. Redmond Real Salt is unprocessed, unrefined, unbleached real salt with 60+ trace minerals that are essential for your optimum health. If you want to give it a try, I talked them into giving me a discount code to share with my followers! Shop Redmond Real Salt (and their other great products!) with code “BLB” for 15% off  your order. 

farfalle bowtie noodles with fresh basil and sautéed cherry tomatoes and garlic in a pasta bowl with fresh lemon
Print Recipe

Summer Bowtie Pasta

A great, fresh tasting pasta recipe that is simple to throw together for a family meal.
Course: Main Course
Cuisine: Italian
Servings: 4

Equipment

  • Large pot
  • Large skillet

Ingredients

  • 3 tbsp + 1/8 C olive oil
  • 3 cloves garlic, thinly sliced
  • 1 c grape tomatoes, halved
  • 1/4 tsp salt
  • 1 pkg bowtie (farfalle) pasta
  • 2 stems fresh basil, thinly sliced
  • fresh squeezed lemon juice or zest of 1 lemon, optional

Instructions

  • Set a large pot of water over high heat until it boils. Add the package of bowtie noodles and cook according to directions. When you drain the noodles after cooking, reserve 1 tablespoon of the starchy water.
  • Heat a skillet over low for 5 minutes.
  • Add 3 tbsp of olive oil to the skillet, along with sliced garlic. Allow to sizzle for 1 minute.
  • Sprinkle in the salt and tomato halves. Continue to cook, stirring once in a while, until the the tomato halves begin to wilt and slightly change color.
  • Remove the skillet from heat and add the reserved pasta water to the tomato and garlic mixture. Pour drained bowtie noodles into the skillet, along with the remaining 1/8 cup of olive oil. Stir to coat.
  • Empty the contents of the skillet into a pasta serving bowl and add more salt, and some pepper, to taste.

Vegan Banana Chocolate Chip Cake with Peanut Butter Frosting

Posted on by biglittlebites

Vegan or not, bananas, chocolate and peanut butter are always going to be a winning combo – let’s be honest! I’ve been making this cake for a loooong time (because it’s always a win with family and friends!) but this was my first time “veganizing” it and I did a ton of research to get the recipe just right! Vegan cakes are often dry, lacking moisture, and/or super dense. This cake was NONE of that, and it was too good and too easy to not share it with you! If you’re looking for a sweet treat free of animal products, for any reason, this is your new go-to!!

This recipe makes 2, 8″ round cakes, so you can build a double layer cake with plenty of frosting for decor and leftovers! I like to make more up front, instead of worrying about running out while frosting my cake!

I have also made this recipe as cupcakes, and they turn out perfectly! Simply line a cupcake pan with cupcake liners and fill them just over halfway full. Bake at the same temperature (350 degrees) for only 18 minutes. remove the cupcakes to a wire rack to cool once they are done. This recipe will make about 2 dozen cupcakes.

Ingredients  for Cake

3 C + 2 tbsp all-purpose flour

1.5 C  coconut sugar

1 tbsp baking powder

1 tsp baking soda

1.5 tsp Redmonds Real Salt

1.5 tbsp apple cider vinegar

2 1/4 C plant milk (I use Forager unsweetened vanilla cashew coconut milk or homemade almond cashew milk)

6 tbsp avocado oil

2 ripe bananas, mashed

2 tbsp vanilla extract

1 C non-dairy chocolate chips, plus more for decorating (I use the brand “Enjoy Life”)

Ingredients for Peanut Butter Frosting

4 sticks (2 C) Earth Balance Vegan Buttery Sticks (soy free)

2 C Peanut Butter (unsweetened)

7 C Powdered Sugar

2 tsp Vanilla Extract

1-3 Tbsp plant milk

Directions

Set your oven to 350 degrees Fahrenheit. Prepare 2 8″ round baking pans by coating them in coconut oil or avocado oil. I take extra precaution and trace rounds of parchment paper to cut out and place in the bottom of my pan too.

In a small mixing bowl, stir together the plant milk and vinegar and set aside for 10 minutes.

In a second large mixing bowl or the bowl of your electric mixer, whisk together all of your dry ingredients (flour, sugar, baking powder, baking soda, salt).

Now add vanilla, mashed banana and oil to your plant milk/vinegar bowl and stir to combine. Add these wet ingredients to the dry and whisk until the batter is smooth. Now stir in your chocolate chips.

Pour the batter equally between the 2 pans and bake for 37 minutes. The edges should be starting to turn golden and pulling away from the edges of the pans.

Remove from the oven and let cool on a wire baking rack for 10 minutes. Use a butter knife to gently work around the inside edge of the pans, to loosen the cake, and very carefully, flip your pan upside down onto a flat service, to release the cake. Gently turn the cake right side up, and let cool completely while you make your frosting.

For the frosting: cream together the vegan butter and peanut butter until smooth (I use my electric mixer). Add the powdered sugar a little bit at a time to avoid a mess, stirring as you go. Gradually add your milk and vanilla, until the frosting is perfectly smooth

  • I like to make the cakes the day before my event, and wrap them in plastic wrap to store in the fridge, so I can frost them the next day


Black Bean Soup

Posted on by biglittlebites

Black bean soup is one of those plant-based comfort foods that everyone enjoys. The flavor isn’t too ‘in your face,’ it’s easy to throw together, and the pot is always empty no matter how big a batch you make! The six insatiable eaters in my home (yup, that’s all of us!) can eat two bowls each and all I can think about is the goodness we are getting in each bite!

Healthy Black Bean Soup

As always with my recipes, a big part of what makes a meal clean, healthy and nutritious is the quality of ingredients that comprise it. I’m going to break down the ingredient choices I make for Black Bean Soup and why they’re good for you. * When you click on my favorite product links, I may earn a tiny commission from qualifying purchases, at no cost to you. Thank you for supporting Big Little Bites blog*

Black Beans

You could crack open a couple of cans of black beans and pour them in the pot, but it’s not the cleanest or healthiest way to consume black beans. Cans are usually aluminum and they are lined with some kind of manmade plastic coating. When food is canned, the cans are heated up in order to seal and preserve the contents. That means the materials of the can are leaching into the food that you are then consuming. Buying BPA-free? Well, BPA is just one known plastic product to be risky for human consumption. Consider that in order to eliminate BPA, food packaging manufacturers must then rely on another plastic material in it’s place. Is it better, is it worse? No one knows. I avoid canned foods just like I avoid cooking with aluminum foil and heating my foods in plastic bags or tupperware. I always choose dried black beans and soak them overnight for 8 hours. 

Sprouted Black Beans v Soaked Black Beans

How we prepare beans is actually very, very important to our health. The correct preparation is actually a step towards a chronic disease-free lifestyle. Sprouting black beans, or any beans/nuts/seeds/grains, eliminates the harmful antinutrients and phytic acid and increases the healthy nutrient value at the same time. 

Most people that buy a bag of dried beans, will soak it overnight or even do a rapid soak per directions on the bag. The issue with this is that soaking for 8 hours, or even 16 hours, is not enough time to break down the antinutrients. However when you take the time to allow the beans to sprout for a couple of days after soaking, the harmful effects antinutrients and phytic acid are drastically minimized. Once the beans are cooked, they are even safer to eat. Years of eating unsprouted beans can do so much harm on your digestive tract. To learn more information about how sprouting is healthier for you and how to do it, click here. 

Olive Oil

Want to know something crazy and frustrating about our food industry? There’s a lot of marketing fraud! Many olive oils sold on grocery store shelves, are anything but pure olive oil. Many bottles labeled olive oil, are cheapened with lesser grade oils to create a larger profit margin for the company. “Extra Virgin” doesn’t always denote what you’re getting, the oil being sold may be soiled, and there may be other fraudulent labeling claims, because the Food and Drug Administration (FDA) isn’t regulating any of it. Olive oil companies are not required to even list the ingredients. I could talk for hours about this, but I’m going to just give you some quick tips for choosing a quality olive oil as well as let you know my favorite brand (they aren’t paying me, I found them years ago and just haven’t used any other olive oil else since):

  1. Choose olive oil that comes in a dark colored bottle. 
  2. If the bottle is low-priced, it’s not pure, quality olive oil. Producing real olive oil is expensive, and pricing should reflect that.
  3. Bottles labeled “pure” or “light” are chemically refined.
  4. Check the bottle for a harvest date, in addition to the expiration or sell-by date. Count up 18 months from the harvest date, to make sure that bottle is still fresh.
  5. It should taste fresh, green or grassy and maybe even fruity.
  6. Check the bottle or brand for certifications from the North American Olive Oil Association or the International Olive Council.

Finally, if you want to skip the research and go based off my own – you really cannot go wrong with California Olive Ranch olive oils. I could drink these right from the bottle, they are so pure and delicious! Once you’ve tasted real, quality olive oil, you’ll recognize the difference right away. All of their bottles showcase a harvest date, they are all extra-virgin and the flavors range from mild to peppery, and they are certified and verified by third-party organizations. 

Salt

Salt is a big one for me. I grew up with parents whose generation talked about reducing sodium intake, and likely for good reason. When I was growing up in the 80’s and 90’s, processed, packaged foods laden with sodium were a daily norm. So why all the sudden am I saying salt is good? Well the problem with table salt and salt in packaged foods, is that it’s been stripped and processed to death, taking anything good out of it. Then they put in additives, like anti-caking agents which alter the color of the salt, leading them to bleach it as well. Yuck. Did you know that refined salt is actually linked to autoimmune disease? Who’s ready to ditch their common salt shaker and make a change? 

Our bodies actually need salt to survive – we are made up of over 70% salt water and need. Choose a salt that is labeled unrefined, lists the natural trace minerals and has no additives. 

I choose Redmond Real Salt because it’s harvested from an ancient sea, right here in the United States of America. Real Salt is unrefined, contains 60+ trace minerals which lend it’s colorful appearance and has zero additives. It’s unprocessed and good for you! But don’t take my word for it, check out this informational booklet thats an easy read and explains the differences in salt and why Real Salt is healthy. If you want to try Real Salt, use the discount code “BLB” for 15% off! 

How to Make Black Bean Soup

Making black bean soup is not complicated and is exactly why I love it for an easy weeknight dinner. Sprouting beans in bulk ahead of time, and storing them in the freezer, makes life even easier. If you need to sprout fresh beans, start the sprouting process 2-3 days prior to making Black Bean Soup.

Chop the Veggies

Start by preparing your onion, carrots and celery by roughly chopping them. I like to puree my soup at the end, but if you prefer a whole bean soup, I suggest mincing the vegetables to make the texture of the soup more palatable. 

chopped onion simmering in a dutch oven
chopping celery, carrot and garlic on a wood cutting board for soup recipe

Saute the Veggies and Add Flavor

Warm a saute pan on medium heat for about 5 minutes before adding the olive oil. This way, you won’t smoke your oil and create carcinogens. Once the pan is hot, add the oil and the onion, cooking for 5 minutes. Next, add the carrot and celery, cooking some more and then finally the garlic and seasoning. I like to make sure my chopped onion turns translucent and even begins to slightly brown before I add in other ingredients. Garlic always goes in last, because it burns easily. Once the garlic is fragrant, which only takes a minute, add the rest of the ingredients. 

Cook Slow and Low

Once the stock is in the pot, bring everything a rolling boil. Reduce the heat to a simmer and cover it allowing flavors to meld for about 30-45 minutes. 

bowl of black bean soup at the table, garnished with lime, cilantro and avocado slices

Toppings!

You’ll never find me without avocado and cilantro, and these toppings are my favorite for Black Bean Soup. A squeeze of acid from a fresh lime is another great addition. Aside from those additions, this simple soup is no-fuss and ready to eat.

Enjoy!!

bowl of black bean soup garnished with cilantro and avocado
Print Recipe

Black Bean Soup

Course: Soup
Cuisine: Mexican
Servings: 8

Equipment

  • Dutch oven
  • Immersion blender

Ingredients

  • 1 large onion (or 2 small), chopped
  • 2 celery stalks, chopped
  • 1 carrot, chopped
  • 4 tbsp olive oil
  • 4 cloves of garlic, minced
  • 1/2 tbsp oregano
  • 1/2 tbsp chili powder
  • 1 tsp cumin
  • 1 bay leaf
  • 5 c sprouted black beans
  • 1/2 pre-cooked spaghetti squash, shredded optional
  • 5 c vegetable stock or water
  • 1 tbsp salt
  • 1 lime, juiced
  • 1/2 bunch of cilantro, minced
  • avocado for garnish

Instructions

  • Sauté the onion on medium-heat in olive oil for 5 min or until soft, and then add carrot and celery, cooking 5 minutes more.
  • Add garlic and seasonings, stirring one minute, until fragrant.
  • Add beans, squash (if using) and water or stock and bring to a boil. Reduce to a simmer and cover for 30-45 minutes.
  • Remove from heat and discard the bay leaf. Stir in lime juice and purée until desired texture is reached. Sprinkle with cilantro and avocado for garnish. 

Perfect Red Lentil Soup

Posted on by biglittlebites

I grew up eating this perfect, delicious and healthy red lentil soup, and it’s now a staple in my home with my family. Lentils are rich in protein (equivalant to a steak!), folate, iron, magnesium, potassium and zinc. They’re such a great, nutritious substitute for meat, whether you’re doing a meatless Monday, or cooking vegan or vegetarian meals. This warm, cozy red lentil soup is perfect for lunch or dinner and especially easy to throw together when you’re short on time to get food on the table, because it takes minimal effort!

As with all of my recipes, I recommend aiming to choose organic ingredients whenever possible. I look for vegetable stock or broth made from real foods and free of flavoring, to get the cleanest ingredients into our bodies. When time allows, consider sprouting the lentils prior to using them, as this will ease digestion and enhance the nutrient profile of the soup.

I hope you enjoy this recipe, born from my Armenian heritage, as much as my family does!

How I Make it

What I love about this Perfect Red Lentil Soup, is that it’s flavorful yet super easy. On a busy school night, this takes 15 minutes to prep, 30 minutes to cook and maybe another 15 minutes to cool and puree! I will note, pureeing is not totally necessary, and more of a preference. The photo below, of the finished soup, is how it looks without pureeing. The texture is soft and airy, making the soup almost fluffy!

I begin by sautéing the minced onion in a little olive oil, until the onion begins to turn clear about five minutes later. Next, I add in the cumin, salt and pepper and give it all a good stir before mixing in the tomato paste. At this point, the soup won’t be soup at all -it will just be a clumpy mix of onions and seasoning! Toss in the quinoa and lentils and pour in the broth to make a more soupy mixture (below). Now you bring it to a boil, then turn it down to a simmer and cover, letting it cook undisturbed for 30 minutes. That’s basically it!

When you remove the lid… voila! You are left with this perfect lentil soup, which you can then puree if desired!

Perfect Meatless Meal

red lentil soup in a bowl with cilantro leaves on top
Print Recipe
5 from 1 vote

Perfect Red Lentil Soup

This red lentil soup is excellent for a plant-based, meatless meal, if you use vegetable stock. It's hearty, filling and full of flavor!
Prep Time15 mins
Cook Time45 mins
Course: Soup
Cuisine: Mediterranean
Keyword: lentil soup, red lentils, vegan, vegetarian, soup recipe, meatless, nondairy
Servings: 6

Equipment

  • Dutch oven pot
  • Immersion blender

Ingredients

  • 2 tbsp extra-virgin olive oil
  • 1 medium yellow onion, minced
  • 2 tsp salt
  • 1/4 tsp cracked pepper
  • 1 tbsp cumin
  • 3 tbsp tomato paste
  • 2 c red lentils
  • 3/4 c quinoa
  • 7 c vegetable or chicken stock
  • Optional: fresh cilantro, chopped
  • Optional: sprinkle of cayenne pepper

Instructions

  • Preheat a dutch oven over medium-low heat for 5 minutes.
  • Add olive oil and minced onion. Cook the onion, stirring every now and then, until they turn transparent.
  • Add salt, pepper, cumin and tomato paste to onions and stir to combine.
  • Add lentils, quinoa and stock to dutch oven with onion and spice mixture. Stir and raise temperature to high.
  • Once the soup is boiling, reduce the heat to low and cover with a lid. Allow to simmer for 30 minutes.
  • Using an immersion blender, puree the soup until smooth and creamy.
  • Add another 1-2 tablespoons of olive oil, to enhance flavor.

Vegan Banh Mi Pockets

Posted on by biglittlebites

I had a Banh Mi sandwich once at a Vietnamese restaurant.

Seriously – that’s it! That’s all it took ?? The flavor is indescribable, tangy and fresh, I was in love at first bite! Now I’ve created my own plant-based banh mi, that is SUPER delish and hits the spot on any warm day!! This sweet and spicy vegan banh mi sandwich hits all the right notes and can be thrown together in a pinch, or prepped the day before. Feel free to substitute lettuce wraps for the pita pockets – you could serve these taco-style or wrap-style!

We always make sure to use organic ingredients when possible (to avoid toxins), and especially pay close attention to looking for non-GMO soy products like tamari and tempeh. Why? Soy is one of the top genetically modified foods in the USA and a 2 year study of lab rats fed genetically modified corn, developed aggressive tumors and died early. These reactions were observed in rats exposed to Monsantos herbicide at “safe levels” per regulators standards. One of the active ingredients in the herbicide was also deemed to be possibly carcinogenic by the World Health Organization. That’s reason enough for us to avoid GMO’s!

Tempeh Time

When I open a package of a tempeh, I cut the whole loaf in half and put it in a small pot of boiling water for 10 minutes, to remove any bitter taste.  Afterwards, I transfer it to a cutting board to cool, and then thinly slice it. Similar to tofu, tempeh absorbs flavor from marinade well, so I try to marinate at least 20 minutes to a day before I’m using it. I combine the tamari, rice vinegar, ginger and garlic in a flat, glass, rectangle shaped tupperware and let rest while I’m working on the vegetables in this recipe.Tempeh is a less processed form of tofu – it’s fermented soy, and is really more nutritious than it’s sister tofu. I stopped using tofu years ago, since I try to avoid processed foods as much as possible and I like the higher nutritional value found in tempeh.

thin sliced tempeh in a glass dish

sliced tempeh cooking in a skillet

Veggie Prep

I wash all of my veggies first, and then thinly slice them, skin on, with a mandolin. I toss them into a medium sized mixing bowl, as I’m going, because that’s a great place to marinate them too. Simply pour the marinade on top and give a quick stir every few minutes while you start the rest of the meal.

raw sliced veggies in a stainless steel mixing bowl

When you’re ready to cook the tempeh, make sure to baste it in a little bit of the spicy sauce prior to adding it to the heat – it adds so much more flavor. When you’re ready to serve these babies, go ahead and coat the inside of your pita with this spicy sauce also – your vegan banh mi will have some kick! To make the spicy sauce, you combine veganaise and sriracha. Follow your Heart grapeseed oil veganaise is my favorite because it’s made with grapeseed oil, which has some health benefits and has cleaner ingredients than other veganaise varieties I’ve seen out there. Now you could use standard sriracha, but if you compare the ingredients to Wildbrine smokey jalapeño sriracha, you will see why I always choose the latter! Plus, the tangy, spicy, smokey flavor is just second to none, AND it has probiotics in it!!

pita bread stuffed with vegetables and tempeh with a lime wedge on a plate

pita bread sandwiches stuffed with vegetables and tempeh on a plate with a lime wedge

Vegan Banh Mi Pockets

Ingredients:

Tempeh:

Tempeh, boiled for 10 minutes and sliced thin

1/4 c tamari

1/4 c rice vinegar

1/2 tsp minced ginger

2 cloves of garlic, minced

Quick-Pickled Vegetables 

3 radishes (I like using  2 red, and 1 black, for contrasting color), 1 carrot, 1/2 English cucumber and 1 shallot all thinly sliced with a mandolin

1/4 c rice vinegar

1/4 tsp salt

1/2 tsp sugar

Spicy Sauce

1/4 c veganaise, 3 tbsp sriracha, mixed together

Extras

Pita pockets, small

Lime wedges

Cilantro

Black sesame seeds

Directions:

Marinate sliced tempeh in soy, rice vinegar, ginger and garlic while prepping the vegetables for pickling.

Marinate vegetables in a bowl with rice vinegar, salt and sugar for 15 minutes. Meanwhile, mix your veganaise and Sriracha.

Heat a skillet over medium-low heat. Remove tempeh from its marinade and brush on a thin layer of spicy sauce. Place tempeh slices side by side into a hot skillet and let sit for 3 minutes, then turn off heat.

Toss pickled vegetables with black sesame seeds.

Brush spicy sauce along inside of pita pocket, then stuff with pickled vegetables, and a few slices of tempeh. Garnish with a drizzle of spicy sauce, a squeeze of fresh lime and cilantro. Enjoy!

Middle Eastern Chickpea Burgers with Harissa Aioli

Posted on by biglittlebites

Eating vegan doesn’t have to mean a salad for every meal, or a plate of plain vegetables (although, we love that too ♥️)! These mid-east spiced chickpea burgers will shock your tastebuds with a flavor explosion ? We eat ours on top of zucchini noodles to keep the grain content of the meal low, but they would be just as yummy served up in a bun or on top of a bed of rice or greens! Want to make them grain-free? Just sub the quinoa for mor chickpeas! Ever make aioli? It’s not as scary as it seems – I promise it doesn’t take long, it’s really simple and it beats using store-bought mayonnaise in place of the real-deal! Try our easy recipe that turns the traditional sauce into a spicy fiesta!

Chickpea Burgers

Preheat oven to 350 degrees Fahrenheit

Ingredients:

15 oz chickpeas (we used our sprouted chickpeas, but any chickpeas will do!)

3 garlic cloves, sliced in half

1/2 c red quinoa, cooked

1/2 c chickpea flour (we used sprouted)

1 c spinach

1 1/2 tbsp curry

1/2 tsp cumin

1/4 cup cilantro

2 egg whites (reserve the yolks for the aioli!)

1/4 c sliced red onion

1 tbsp olive oil

 

Directions:

Throw it all in a blender and purée! Line a cookie sheet with parchment paper, and form into patties by making a meatball shape and pressing down with your palm. Line them up on the pan and bake for 22-25 minutes.

 

Harissa Aioli

Ingredients: 

2 yolks

1/2 a lemon, juice

2 1/2 tsp harissa spices (we buy the Whole Foods dry blend that combines paprika, caraway, chili pepper, cayenne, coriander, cumin, garlic, peppermint and salt)

1/2 tsp salt

1/2 c olive oil

1/2 c grapeseed oil

 

Directions: 

Put the yolks and lemon juice in your food processor and give it a whirl until it becomes frothy and opaque (takes just a minute). Add the spices and salt, and continue blending. While the food processor is still running, slowly add the oil one by one, in a slooooow, steady stream. After just a few minutes, your aioli will be forming! How will you know? It gets thick! Just like whipping cream ?? Store it in the fridge until ready to use!

 

Vegan Chicken Salad

Posted on by biglittlebites

Oh how I love a cold, creamy chicken salad, full of flavor and crunch! What I don’t love, is eating tons of animal foods and how it makes me feel. That’s where Vegan Chicken Salad comes in! I prescribe to a way of life where it feels healthier to eat TONS of vegetables and plant-based protein, with a  little bit of animal foods here and there. 

Eat Plant-Based for Lunch

My diet consists of about 75% vegetables and plants. I stay full from all the fiber, and the plant-based protein that I make sure to include.

One of my favorite sources of plant protein, is tempeh. Tempeh is made from fermented soybeans, and is a cleaner, much less processed, healthier choice compared to tofu. At 16 grams of protein per serving, tempeh has double the amount of protein that tofu offers and 9 grams of fiber!

I love substituting chicken for tempeh, but does that idea make you nervous? If you’ve never used tempeh before, I promise you three things:

1) it’s better for you than tofu

2) the texture is on point (nutty and hearty!)

 3) it’s super easy to use! Head on over to this page first: How to Prep Tempeh

I strive to use plant protein in place of animal protein as often as I can, to get a wide variety of nutrients from the earth. Vegan Chicken Salad is one of my favorite go-to lunch recipes for plant-based protein that keeps me full until dinner!

Vegan Chicken Salad lasts for days in the fridge and is excellent on top of a salad or served sandwiched between two slices of your favorite bread. My favorite way to enjoy Vegan Chicken Salad is with Ezekiel bread that has been brushed with coconut oil and toasted in my panini press! * When you click on my favorite product links, I may earn a tiny commission from qualifying purchases, at no cost to you. Thank you for supporting Big Little Bites blog*

How to Make Vegan Chicken Salad

Tempeh is really affordable, at only a few dollars per package. I have found it in the vegan or produce section at most grocers, including Trader Joes. I always make sure the package clearly states “organic” since soy is the number one genetically modified crop in the world. This recipe only calls for one package, but I like to buy a couple at a time, because it stays good in the fridge for 5-7 days even after the sell-by date as long as it’s unopened. Don’t forget to check out this post on how to prepare your tempeh before using it. 

Grapes are another essential component of Vegan Chicken Salad. I love the plump but soft texture texture and sweet flavor that red grapes offer, but green grapes would be great for some tartness! Go with whichever is your favorite.

Chopped carrots and celery, combined with some nuts or seeds, add the perfect amount of crunch to the soft texture of the Vegan Chicken Salad. If you have kids that are picky about texture, hemp seeds blend in rather inconspicuously and are such a great source of healthy fats. My two favorite add-ons are sunflower seeds and chopped walnuts! 

chopped celery, chopped carrot, chopped grapes, hemp seeds and sunflower seeds on a cutting board

Tarragon and lemon are a classic culinary combination, and they work really well together here. Many people don’t love the flavor of tempeh, but when saturated in this tangy combination of spicy mustard, lemon and tarragon in a vegan mayonnaise base – you won’t even know you’re eating it! 

Speaking of vegan mayonnaise… wondering where to start? Mayo is traditionally made from eggs but we are making a vegan lunch, and I have a child with a bad egg allergy, so I keep Vegenaise on hand, and particularly prefer this version. I’ve actually been using it for years, because I personally find it odd to use any shelf-stable product with egg in it. I can honestly say, I taste no difference and I love that this brand has a simple and short ingredient list. 

tempeh chicken salad mixed with carrots, celery and grapes in a bowl

Ready to make Vegan Chicken Salad? Here are some basic ingredients, but please be creative! This is such a great recipe for mixing in your own ideas!

tempeh chicken salad mixed with carrots, celery and grapes in a bowl
Print Recipe

Vegan Chicken Salad

Enjoy the flavors of chicken salad, without the chicken! A perfect meatless lunch for vegans, or those limiting their consumption of animal foods. This delicious lunch recipe pairs well with bread brushed with coconut oil and toasted in a panini press, or over a salad of choice.
Prep Time15 mins
Course: Main Course
Cuisine: American
Servings: 6

Ingredients

  • 1 pkg organic or non-gmo tempeh, prepped, cubed and ready to use
  • 1 handful red grapes, chopped
  • 1 stalk celery, sliced and diced
  • 1 large carrot, sliced and diced
  • 1 scallion, sliced thin
  • 2 tbsp (choose any combo) raw sunflower seeds, raw pepitas, raw walnut pieces, hemp seeds or almond slivers
  • 1 tsp dried tarragon
  • 1 tsp salt
  • 2 tbsp whole grain or spicy mustard
  • 3 tbsp vegan mayonnaise
  • 2 tbsp fresh-squeezed lemon juice
  • optional: dill or parsley

Instructions

  • Place tempeh, grapes and veggies into a medium sized bowl.
  • In a small bowl, combine tarragon, salt, mustard, vegan mayonnaise and lemon juice. Whisk briefly to combine.
  • Pour liquid mixture over the tempeh mixture, and combine gently. The tempeh may crumble more, and that's ok.

How to Prep Tempeh for Recipes

Posted on by biglittlebites

What is Tempeh?

Tempeh. Does it seem mysterious? Daunting? Intimidating to try? Tempeh is a rectangular shaped cooked patty, made from cultured fermented whole soybeans and is the shining star of soy-based meat alternatives. Why does it shine so bright? Because, tempeh is:

  • Very minimally processed, especially compared to it’s relative: tofu
  • Uses the whole soybean
  • Fermentation = probiotics
  • Substantial nutritional value
  • Works to lower your bad cholesterol
  • Lots of calcium
  • High protein
  • Great source of vitamin K, among many other vitamins
  • Great nutty flavor
  • Easy to use, no pressing required
  • Great texture, not spongy

Where to Buy Tempeh

In years past, tempeh was tough to find and I would have to go to specialty health stores to purchase it. Today, you can find tempeh in the refrigerated vegan section of most common grocery stores. Tempeh is packaged as a rectangular or square shaped patty, double wrapped in plastic. You may notice some brands add grains or seeds to the tempeh as well. Tempeh may have black spotting on it, but this is normal and doesn’t mean it’s gone “bad.”

thin sliced tempeh in a glass dish

What Makes Tempeh Different from Tofu?

Tempeh has a firm texture and earthy, nutty flavor which completely contrasts tofus spongy, moist, mild flavor. Don’t let this intimidate you, because while tempeh is different, it also is similar in that it absorbs whatever flavor you marinate it in. Unlike tofu, you don’t need to press moisture out, but with a simple 10 minute boil, you can eliminate any bitter flavor to better prepare it for marinade. 

Nutrition

Being that tempeh is made with fermented whole soybean, it offers more nutritional benefits than tofu. Tempeh is higher in protein, fiber, B vitamins and the minerals copper, iron, phosphorus, manganese and magnesium

Just one cup of tempeh provides 33 grams of protein (with all 9 essential amino acids) and 19 grams of healthy, plant-based fat that can lower bad cholesterol over time, 0 grams of sugar and 23 milligrams of sodium. This combination of protein and healthy fats keeps you feeling full longer, because it takes longer for your body to digest. This same one cup serving also provides 20% of your daily iron, which is equivalent to eating a 3 ounce steak. 

One cup of tofu contains 20 grams of protein, 19 g of fat, 10 grams of sugar, 788 milligrams of sodium. The most important differentiator in nutrition, comes from tempeh being fermented. Read on!

Fermentation

Tempeh is made from whole, cooked soybeans, and  fermented with the help of a fungus called Rhizomes oligosporus, for several days at low temperatures. Due to this natural process of fermentation, tempeh has beneficial prebiotic and probiotic effects on gut bacteria.  

Tofu you buy in the store or consume in most restaurants, is not natural and is actually a highly processed food. Tofu is made by heating and curdling soy milk (as opposed to whole, fermented soybean) and then industrally processed with a chemical coagulating substance. Unfermented soy contains unhealthy anti nutrients, and is high in phytic acid, similar to  legumes and beans which haven’t been sprouted.

Texture

Tempeh is firm, dry and grainy compared to tofus smooth, silky texture.  

How to Prep Tempeh for Recipes:

It’s not required to prepare tempeh this way, but I always do. While tempehs unique, natural, nutty flavor is delicious – it can have a slightly bitter taste that simmering takes away. 

1) Unwrap tempeh from it’s vacuum packaging.

2) Slice in half, if it’s rectangular shaped, to make two square shaped patties.

3) Fill a small pot with water and bring it to a boil.

4) Carefully add tempeh halves to boiling water and reduce heat to a simmer. Simmer for 10 minutes.

5) Remove tempeh from pot and allow to cool. Slice each half in half again, but long-ways this time, making the patty thinner. Leave the tempeh in slices, cut it into little cubes, or crumble it.

Marinating Tempeh

Simmering makes the tempeh softer, and ready to absorb flavors of the  marinade you use. 

When the tempeh has cooled, simply add it to your marinade of choice and allow to soak in the flavors for at least two hours. Marinades can be the same as anything you would use for meat, poultry or fish. 

Now that it’s prepped, you can grill, bake, roast, stir fry, sauté or crumble it like ground beef.

sliced tempeh cooking in a skillet

Here are some of my favorite ways to eat tempeh: 

Chipotle Lime Tempeh Tacos with Avocado Crema

Bahn Mi Pockets

Vegan Chicken Salad

 

Miso Soba Noodle Bowl

Posted on by biglittlebites

Let me tell you why this Miso Soba Noodle Bowl soup is a nutritional powerhouse!

Miso -> miso is a traditional Japanese seasoning made from fermented soybeans and a special koji fermentation (hellooooo probiotics!) Miso is great for aiding digestion, thanks to the enzymes in the fermentation process breaking down the grains and beans into easily digestible amino acids and fatty acids. Furthermore, miso has long been considered a key to a lifetime of good health. It’s even considered effective against cancer, a cleanser for heavy metal toxicity and radiation, food allergies, strokes and even chronic pain. 

Kombu -> a natural flavor enhancer, seaweed is also SO good for you, because it’s chock full of important minerals, iodine (essential for thyroid functioning), iron, calcium and vitamins A and C.  Kombu reduces blood sugar and hypertension and has anti- blood clotting properties.

Bok Choy -> Bok choy is a member of the cabbage family, and reigns from China. Bok choy is mild in taste and is really high in antioxidants and phytonutrients that are great for detoxing, and is anti-inflammatory. It also has vitamin C (which stays in tact if you minimize the heat it’s exposed to in cooking – so like miso, add it at the end of cooking), vitamin K and vitamin B (and folate), and plenty of great minerals including calcium, potassium and iron.

Watermelon Turnip -> also a Chinese veggie, this root vegetable is sweeter than your traditional turnip or daikon, these beauties serve up lots minerals, vitamins, electrolytes and antioxidants in one little low-calorie punch.  They themselves are also a great source of  vitamin c – I like eating turnips when I’m fighting a cold.

Soba Noodles -> the buckwheat flour in soba noodles not only makes them naturally gluten-free, but also provides phytonutrients for fighting disease. Buckwheat is also a good source of manganese (helps make collagen!), and while higher on the glycemic index, compared to traditional pasta it is less calories and has protein, more fiber and iron.

This Miso Soba Noodles Bowl is such an easy soup to make! Mince some onion and sauté it. When it’s becoming soft, add the garlic and stir until fragrant before adding in the chopped bok choy.

Don’t overcook your greens! Keep this soup healthy and reserve more nutrients by turning off the heat once they’ve softened.

Here’s the finished Miso Soba Noodle Bowl:

Now, let’s get on with this delicious, healthy soup recipe – you’re going to love it!

Ingredients for Miso Broth:

8 c water

4 tbsp miso, mixed into a little water

2 pieces of kombu (seaweed variety you can purchase in the ethnic section of your grocery store or online)

Ingredients for Soup: 

1 tsp toasted sesame oil

2 tsp extra-virgin olive oil

1/2 onion, yellow or red, minced fine

4 cloves of garlic, minced

1 large bunch of bok choy (or 2 small baby bok choy), coursely chopped

1/4 red cabbage, thinly sliced

Soba noodles, cooked according to package

Juice of 1 lime

Handful of chopped cilantro

Toasted black sesame seeds

– optional –

sliced green onion, fried or poached egg

Asian chili sauce

1/2 watermelon turnip, thinly sliced

Directions:

1) Place the miso in a small bowl with a little warm water and mix well.

2) Place the rest of the miso broth ingredients into a stock pot, and bring to a gentle simmer. Cover and simmer for 30 minutes. Meanwhile, cook soba noodles according to package directions. Remove miso broth from heat and allow to sit, covered.

3) Add oils to a sauté pan on low heat. Add minced onion, stir and sauté until turning clear. Add minced garlic and stir until fragrant.

4) Now you’ll add the bok choy and stir just until bright green and remove from heat. Careful not to overcook!

5) Carefully toast your black sesame seeds on medium heat in a heavy small pan, stirring occasionally.

6) To serve, discard kombu from the miso broth, and stir in the miso mixture. Pour the hot broth into individual bowls. Add soba noodles and sautéed ingredients, then the cabbage, turnip, cilantro and any optional ingredients you choose. Add a little lime juice and eat your heart out!

miso soba noodle bowl