Vegan Green Bean Casserole
2 quarts water
1 1/2 pounds fresh green beans, trimmed and cut into bite-size pieces- I buy the bag of pre-washed and snipped at TJ’s
1 c chopped onion (pre- chopped from TJs)
10 ounces mushrooms (I used a bag of pre-washed & sliced from TJ’s)
3-6cloves garlic, minced
1/8c Bragg’s Liquid Aminos or Tamari
generous pinch cayenne pepper
Salt to taste
Fresh pepper to taste
2 tablespoons Wondra
1 1/4 cup plain unsweetened organic soy milk (*could substitute with 3/4 cup vegetable broth, but would need to use 3/4 cup soy creamer)
1/4 cup soy creamer (I use TJ’s organic soy creamer)
3-4” piece of baguette
3-ounce can of French fried onions
Add the beans to the boiling water. Cover and cook for 6 minutes. Drain beans well in a colander.
marinate mushrooms in Bragg’s or tamari while preparing all other ingredients (I used spray Bragg’s and sprayed it directly into the mushrooms which were in the zip top bag from TJs)
dry sautee onions until golden brown, about 7-9 minutes. Add garlic. Stir until fragrant.
Add the mushrooms, cayenne, salt, and pepper. Cook until mushrooms are very soft and exude their juices. Whisk the Wondra into the soy milk and add to the mushrooms. Simmer, stirring, until mixture thickens. Add the soy creamer and simmer until thick, about 5 to 10 minutes. Adjust the seasonings if necessary.
Put the bread into a food processor and pulse until crumbly. Add onions. Pulse once or twice until combined with bread.
Put the green beans into a casserole dish and cover with mushroom sauce. Top casserole with the onion bread mixture. Bake at 425 Degrees for about 15-20 minutes, turning it half way through baking.
If you are not serving this right away, refrigerate the topping separately; bring to room temperature before sprinkling the topping on the casserole and baking for about 20 minutes or until hot throughout.
Preparation time: 15 minute(s) | Cooking time: 30 minute(s)
Number of servings (yield): 6-8
January 29th- Day 28
Well folks, this is it! Today is the final day of the challenge. I hope you have discovered the joy of the vegetable, the bean, and the milk alternative.
So what’s on my menu today??? I’m keeping it simple. It doesn’t have to be complicated.
Whole grain cereal with fruit & almond milk
Avocado, lettuce, tomato, cucumber, onion, sprouts on whole grain bread
Go out to eat! Use your new tools and knowledge to order a delicious, healthy meal.
Woohoooo! We made it!!!
January 28th- Day 27
Oatmeal with almond milk, blueberries, & maple syrup
Hummus& veggies on pita
Chef AJ’s Disappearing Lasagne
2 boxes of no boil rice lasagna noodles
6 cups oil-free marinara sauce- like trader joe’s organic marinara with mushrooms
Filling No. 1- KALE DIP:
1 box extra firm tofu, drained and wrapped in paper towel to remove excess moisture
2- 15 oz. cans cannellini beans, drained and rinsed
2 oz. fresh basil leaves
1 cup pine nuts, raw cashews or hemp seeds
2 cloves garlic or more to taste
1/4 cup low-sodium miso
1/4 cup nutritional yeast
1/4 cup fresh lemon juice
1/8 tsp red pepper flakes
2 pounds frozen chopped spinach or 1 pound frozen chopped kale
Filling No. 2:
2 pounds sliced mushrooms
2 garlic cloves
1/4 cup tamari
1 large red onion
Marinate sliced mushrooms in tamari over night. Next day, drain mushrooms and reserve liquid.
4 oz can sliced olives, rinsed and drained (optional)
In a food processor, grind 1 cup raw cashews or almonds, 1/2 cup nutritional yeast and 1 Tbsp of salt-free seasoning, until a powdery mixture is achieved. If you like it more chunky, process less.
Make the kale dip in a food processor fitted with the “S” blade, by adding tofu or beans, basil, garlic, lemon juice, miso, nutritional yeast, nuts and red pepper flakes. Puree until smooth. Add drained spinach or kale and process again.
In a large non-stick saute pan, saute chopped onion until browned, about 8-10 minutes, adding a little water if necessary. Add garlic, mushrooms and a little of the reserved tamari if necessary and saute until mushrooms are reduced in volume. Taste mixture, adding more garlic/tamari according to your taste. Cook until mushrooms appear to be glazed and there is no more liquid left in pan.
Pour 3 cups of the sauce in a 9”x13” lasagna pan. Place one layer of noodles on top. Cover noodles with half of tofu/spinach mix, then with half of mushroom mix. Place another layer of noodles on top and add remaining halves of kale dip and mushrooms. Place one more layer of noodles on top and smother evenly with remaining sauce. Sprinkle olives on top of sauce and sprinkle with faux parmesan if desired.
Bake covered 350 degrees for one hour. Let sit for 10 minutes before cutting & serving.
January 27th- Day 26
Rip’s Big Bowl w/ almond milk & blueberries
Black Bean Chipotle Burger
Makes 4 burgers
This tasty burger combines simple ingredients and spices with the tangy tamarind flavor of steak sauce.
1/4 red onion, minced
1 cup cooked black beans
1 chipotle pepper in adobo sauce, minced
2 tablespoons minced fresh cilantro
1 teaspoon ground cumin
3/4 teaspoon freshly ground black pepper
6 cloves roasted garlic
2 tablespoons A1 Steak Sauce
1/2 cup cooked oats (cooked in water)
1 1/2 cups bread crumbs
Nonstick cooking spray, for sautéing
Sauté the red onion over medium-high heat until it just starts to turn brown. Mash the beans, chipotle, onion, cilantro, cumin, black pepper, garlic, and steak sauce together until you have a rough paste (there should still be some texture to the beans, but the mixture should mostly be smashed). Add the oats. Stir the bread crumbs into the black bean mix and let it sit for about 5 minutes. Press everything together and add more bread crumbs, if necessary, until you have a tight dough. Lightly oil your hands so the dough doesn’t stick when you form it into patties. Create palm-size patties. Spray a skillet with nonstick cooking spray. Sauté the burgers over medium-high heat until slightly browned on both sides.
Fettuccine with Grilled Asparagus, Peas, and Lemon
Asparagus and peas, with the lightness of lemons and parsley, create a beautiful springtime dish, perfect for lunch or dinner.
6–8 stalks asparagus
2 cloves garlic, minced
Juice of 1 lemon, about 2 tablespoons
Pinch of coarse sea salt
6 ounces fettuccine
2 tablespoons minced parsley
1 cup peas
Toss the asparagus in the garlic, lemon juice, and salt. Grill the asparagus until it just starts to develop a few blackened spots. The asparagus should still have some crispness to it. Cut the asparagus into 2-inch-long pieces. Bring the water to a boil. Boil the pasta until it is al dente. Toss the cooked pasta with the asparagus, parsley, and peas.