30-min Cajun Veggie Bowl

Quick, easy, flavorful, and super easy! One of the best parts of this meal is that it’s easily customizable.

Cajun Bowl

(Serves 4)

1 cup Soy chunks (reconstituted with veggie broth) or Vege chickun

1 12oz can Red Beans (drained)

1 cup frozen root vegetables (can be substituted for chopped carrots and sweet potatoes)

½ cup frozen corn kernels

½ cup frozen okra

1 cup frozen collards

1 16oz can diced tomatoes

1 ½ tbls Cajun Seasoning

1 tbls cooking oil

Salt to taste

And cooked brown rice, quinoa, or corn grits (for serving)

In a large pan, add oil and set heat to medium high.  When pan is heated add reconstituted soy chunks, and sauté until they get some color.  When browned, add beans, root veggies, corn, okra, collards, diced tomatoes, Cajun seasoning, and salt to taste; turn down heat, and let simmer for 20minutes.  Let cool for 5min, then serve on top of your favorite grains: brown rice, quinoa, corn grits!  I ate mine of top of brown rice and it was amazing, flavorful, and super filling!

Ackee and “Salt Fish”

South Florida’s Caribbean influence, has definitely influenced me.

While in college, I made a lot of friends from all over the world; but there was nothing like the cultural immersion that I experienced with folks from the Caribbean. I had friends from Trinidad, Jamaica, Antigua, Barbados, USVI, Bahamas, Turks and Caicos, St. Lucia, Cayman Islands, Haiti, and MANY more islands.  They shared so much about their culture with me: music, dance, celebrations, holidays, drinks, and FOOOD!!!  My roommate who was from Antigua taught me how to make ackee and salt fish, and honestly, I low key forgot the recipe verbatim… but that’s okay! Because this recipe is just as lit I swear!!!!  This is my plant based version of a Caribbean classic, Ackee and Salt-fish.

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1 can Ackee, drained and rinsed

2 Tomatoes, chopped

2 cloves Garlic, chopped

1 Bbell pepper, chopped

1 small Onion, chopped

2 Green onions, chopped

1 Hot pepper, scotch bonnet is lovely; minced

½ the Salt cured jackfruit , rehydrated and chopped

¼ tsp Thyme

¼ tsp ground Black pepper

1 tbls Cooking oil

 

In a large pan, add cooking oil and set to medium high.  When oil is heated, add the onion and sautee until soft and translucent, then it is time to add the tomatoes, garlic, bell pepper, green onions, and scotch bonnet pepper. Turn down the heat to medium, add the thyme and black pepper and sautee for 7 minutes stirring every few minutes.  Add the drained ackee and the rehydrated jackfruit “salt fish” turn the heat back up to medium high and sautee for 5 more minutes.  Turn off the heat, serve with some boiled sweet potato or some Antiguan “ducuna” and some greens (callaloo, chop up).

 

Neatball Sandwiches and Spinach Salad with a Pesto Vinaigrette

Talk about a burst of flavor, if this is what grass tastes like, then I can be a grass eater for the rest of my life.

Ok so low key, I could’ve used a better picture… but you get the picture!

I’ve got a few recipes rolled into this gem. But there’s plenty of room for short cuts!!!

Neatball Sandwiches

2 Italian rolls

8 Vegan “Meatballs” *I made Lentil Neatballs, but I’m still working on the recipe* (you can find vegan meatballs in the freezer section of your local market)

1/2 an Onion

1/2 a Bell Pepper

1 clove Garlic

Cooking oil

Salt and pepper to tatse

Sautéed mushrooms *recipe at bottom*

Vegan pesto *recipe at bottom*

Fresh spinach and/or arugula

First we’re going to fancy up these veggie meatballs. Dice up the bell pepper and onion, chop up the garlic and add to a medium pan with cooking oil and sautee. Add salt and pepper to taste, then add your meatballs. After the meatballs brown a bit, add about half of a jar of your favorite marinara and simmer for 10 minutes.

Slice open your sandwich roll and slather vegan pesto on each side and toast to preference in the oven (or toasted oven) on 400. After you take the bread out of the oven, add about four meatballs to each roll. Top with sautéed mushrooms and fresh spinach and enjoy!

Spinach Salad with Pesto Vinaigrette

Salad

2 handfuls of baby spinach

2 destemmed kale leaves

1 6inch cucumber cut into half circles

1 tbls Chia seeds

2 tbls your favorite chopped nuts

Pesto Vinaigrette

2 tbls vegan pesto

1/2 tsp sugar

1 tsp lemon juice

1 tsp apple cider vinegar

2 tsp olive oil

Salt and pepper to taste

Add all of the salad dressing ingredients into a blender and mix until smooth and emulsified.

In a medium bowl add salad, chopped kale, cucumber, chia, nuts, and dressing. Mix until evenly covered with dressing.

Sautéed Mushrooms

1 mushrooms

Half of an onion

Half of a bell pepper

2 cloves of garlic

1/4 tsp oregano

1/4 tsp paprika

Salt and pepper to taste

Cooking oil

Clean and de-stem the portobello mushroom. Slice the mushroom, onion, and bell pepper into 1/4 inch strips and chop the garlic. In a medium pan add cooking oil and heat pan on medium heat. Add the peppers onion and garlic, sautee until onions are translucent, then add mushrooms. When mushrooms begin to get tender, add salt, pepper, paprika, and oregano. Sautee until mushrooms are dark and tender.

Pesto

1/3 cup Brazil nuts

1 clove garlic

Juice from half of a small lemon

Bunch of basil

1 tsp salt

1 tsp black pepper

2 tbls nutritional yeast flakes

1/3 cup olive oil

Throw all items into a blender or food processor and blend until smooth.

Hearts of Palm Toona

One of my favorite things to eat as a child was my mom’s tuna sandwich. No one makes it like mom. I took a twist on an old favorite by subbing tuna for kelp and palm hearts. The results? Astounding!

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Hearts of Palm Toona

1 14.5oz jar of hearts of palm (drained)

2-3 tbls kelp flakes

¼ cup mayo substitute (avocado is a great substitute)

1 small carrot (4-5 in)

½ celery stalk

1 tbls minced onion

2 tbls minced green bell pepper

1 tsp fresh dill (optional)

½ tsp Lemon juice

½ tsp salt

½ tsp pepper

Drain the hearts of palm, then pat dry and chop.  Place chopped palm hearts in a medium bowl.  Add 2tbls of kelp flakes and mayo substitute (I prefer Just Mayo) then mix.  Now it’s time to add the veggies!!! Everything can be cut to your preference; however, I suggest to mince everything.  Mince the carrot, celery, onion, and green pepper and add it to the palm heart mixture and mix.  If the mix doesn’t taste oceany enough for your preference, throw another tablespoon of kelp flakes into the mix.  Add some chopped dill, salt, pepper, and lemon juice.  Now your creation is ready!

I like to eat this in sandwich form on multigrain bread or a sourdough baguette, with Just Mayo, yellow mustard, avocado, romaine lettuce, and sprouts.  But, its mighty delicious in stuffed avocados, with pita chips, tortilla chips, crackers, or crudité (a fancy word for cut up veggies).