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21 Simple, Quick, & Easy Meals
All tagged Dinner
This Chopped Kale Salad with Creamy Goat Cheese, Apple, and Pumpkin Seeds is both beautiful and so quick and easy to make. If you don’t eat a lot of salad, a solution is to chop the salad greens into very small pieces- the greens become more tender and you get to savor the salad toppings (sweet apple, pear, crunchy pumpkin seeds, and creamy goat cheese) with every bite!
Winter Potato, Butternut Squash, and Leek soup is the ultimate nutrient-dense meal to boost your immune system and warm you from the inside out. The hardest part of this soup is the chopping of vegetables! So put on some good music and chop away 😊 Then, the soup simmers for 15 minutes and is ready to enjoy hot with a side of crusty whole grain bread drizzled with olive oil. Winter Potato, Butternut Squash, and Leek Soup can be made vegan by simply subbing out the chicken bone broth with veggie broth.
Creamy Roasted Acorn Squash is the quintessential cold-weather meal! It’s savory from the onion, garlic, and veggie broth, and sweet from the carrot, squash, coconut sugar, cinnamon, nutmeg, and clove. Acorn squash becomes incredibly creamy when blended, and the oat milk adds an extra touch of plant-based creaminess. Enjoy this soup immediately, or meal prep it for the perfect comforting lunch or easy heat-and-eat dinner. It will last in the fridge for 3-4 days or in the freezer for 2-3 months!
Serves: 6
Prep time: 20 minutes
Cooking time: 40 minutes
What (your ingredients):
2 acorn squash, sliced in half and seeds removed
2 cups boiling water
2 tablespoons olive oil
1 yellow onion, diced
2 large carrots, sliced into small pieces
¼ teaspoon salt
2 cloves garlic, finely sliced
1/8 teaspoon ground cloves
1/8 teaspoon nutmeg
½ teaspoon cinnamon
2 tablespoons flour
3 cups veggie broth
1 tablespoon coconut sugar
½ cup oat milk
How (your directions):
Heat oven to 400°F.
Place acorn squash, cut side down, into a baking dish. Pour 2 cups boiling water into the baking dish, then roast the squash for 40 minutes.
Meanwhile, in a large Dutch oven or soup pot, heat olive oil over medium-low heat.
Add diced onion, carrots, and salt. Sauté and stir for 3-4 minutes, until the onion is translucent.
Add finely sliced garlic, ground cloves, nutmeg, and cinnamon. Sauté for one minute.
Add flour and stir for one minute.
Slowly add veggie broth, stirring continuously as the mixture thickens.
Lower heat to low and simmer until acorn squash is finished roasting, stirring occasionally.
When the squash is done, remove from the oven, and allow to cool for 5 minutes. Then, using a spoon, scoop out the tender squash flesh and add to the soup.
Using an immersion blender, or carefully adding to a blender, blend the soup until smooth.
Add the coconut sugar and stir until dissolved. Add the oat milk and stir until combined.
Serve hot!
Why (the science): Acorn squash is high in fiber, making this satisfying soup great for digestion and disease prevention.
Roasted Red Pepper and Tomato Rice with Capers (Vegan, GF) is a flavor powerhouse, and could not be easier to make! Simply roast the peppers and tomatoes, toast and cook the brown rice with garlic, garnish with capers and spring onions and voila! Dinner (or the perfect side dish) is served 😊 This dish makes great leftovers and meal prep easy! It’s perfect for a quick lunch, since it can be enjoyed room temperature, cold, warm, or hot.
Creamy Mushroom Soup tastes like pure comfort food but is loaded with veggies and has no cream or half-and-half! It’s as easy as cooking onion, mushrooms, and potatoes in broth and blending until smooth with nondairy milk. The chanterelle mushrooms from @MushroomMikeLLC add both elegance and a peppery, earthy flavor.
Serves: 4-6
Prep time: 10 minutes
Cooking time: 25 minutes
What (your ingredients):
1 tablespoon avocado oil
½ yellow onion, diced
Pinch of salt
28 oz. white mushrooms, diced
1/8 teaspoon salt
½ teaspoon dried thyme
¼ cup dry white wine
3 russet potatoes, diced
3 cups vegetable broth
1 cup unsweetened nondairy milk (I used Ripple)
10 chanterelle mushrooms, roughly chopped
2 teaspoons butter (vegan)
Pinch of salt
Freshly ground pepper to taste
Optional: Drizzle of olive oil
How (your directions):
Heat avocado oil in a large saucepan over medium high heat.
Add the diced yellow onion and a pinch of salt and sauté for 3-4 minutes, stirring frequently.
Add diced mushrooms, salt, and dried thyme. Sauté, stirring frequently, until liquid from mushrooms evaporates, about 5 minutes.
Add white wine and stir for 30 seconds.
Add potatoes and vegetable broth. Bring to a boil, then cover, reduce heat to low, and simmer for 15 minutes.
Meanwhile, heat vegan butter in a small pan over medium heat. Add chanterelle mushrooms and sauté for 2-3 minutes. Season with a pinch of salt.
Turn the stove heat off and stir in nondairy milk into the soup. Using an immersion blender or high-speed blender, blend the mushroom soup until smooth.
Serve soup with freshly ground pepper and a spoonful of chanterelle mushrooms on top. Drizzle with good olive oil and enjoy hot!
Why (the science): Fiber-rich potatoes and nondairy milk add a plant-based creaminess to the soup without the need for heavy cream or half-and-half! Mushrooms are prebiotics, which feed the healthy bacteria in your gut to help reduce inflammation and boost your immune system.
Local tomatoes from QuintaMKE (@quintaMKE) taste like sweet summertime! Roasted Tomato Couscous Salad pairs perfectly with big slices of heirloom tomatoes, dressed with olive oil and fresh basil. Serve for lunch, a light dinner, or as a stunning addition to brunch with family and friends!
Serves: 4-6
Prep time: 10 minutes
Cooking time: 15 minutes
What (your ingredients):
Couscous:
1 1/3 cup Israeli couscous
1 tablespoon olive oil
¼ teaspoon salt
1 1/3 cup boiling water
Roasted Cherry Tomatoes:
1 pint cherry tomatoes
Drizzle of olive oil
Pinch of salt
Pinch of dried thyme
Dressing for Roasted Tomato Couscous Salad:
2 tablespoons olive oil
½ teaspoon white wine vinegar
10 basil leaves, thinly sliced
Pinch of pepper
Fresh Heirloom Tomatoes:
2 heirloom tomatoes
Sprinkle of seasoned salt (Crazy Jane’s Mixed Up Salt or Garlic Salt)
Pepper to taste
5 basil leaves, thinly sliced
How (your directions):
Preheat oven to 400 °F.
Meanwhile, in a large pan, sauté couscous and olive oil for 3-5 minutes over medium heat, stirring constantly.
When couscous is toasted and slightly brown, add salt and boiling water.
Cover, reduce heat to low, and simmer for 12 minutes.
Add cherry tomatoes to a baking sheet with a drizzle of olive oil, and a pinch of salt and dried thyme.
Toss to combine, then roast for 10 minutes.
Once the couscous is finished cooking, turn the heat off, and add the roasted cherry tomatoes (and juices from roasted tomatoes!).
Add the couscous dressing ingredients (olive oil, vinegar, basil leaves, pepper) and stir to combine. Set aside.
Slice the heirloom tomatoes into large slices and place onto a large platter.
Season with salt and pepper to taste, drizzle with olive oil, and top with fresh basil.
Pour the Roasted Tomato Couscous to the platter next to the fresh heirloom tomato slices.
Enjoy warm, room temperature, or cold!
Why (the science): Roasted tomatoes are high in lycopene, which helps reduce the risk of prostate cancer.
If you’re trying to eat less red meat and more plants, but still get enough protein, then lentils are a must-have staple in your kitchen! Simply marinate the sprouted lentils like you would taco meat, and top with diced tomatoes and radish microgreens, an elegant and fresh twist to the classic taco toppings of salsa and thinly sliced radishes.
This 5-Ingredient Creamy Broccoli Soup comes together in less than 30 minutes and couldn’t be easier to make! It has a silky-smooth texture, made creamy from the red potatoes, and is the perfect meal prep recipe. 5-Minute Creamy Broccoli Soup is nutritious, freezer-friendly, and perfect for lunch or a light dinner.
Serves: 6
Prep time: 10 minutes
Cooking time: 15 minutes
What (your ingredients):
1 tablespoons olive oil
1 yellow onion, diced
½ teaspoon salt
5 medium red potatoes, diced
6 cups veggie broth
8 cups broccoli florets
To serve: freshly cracked pepper
How (your directions):
In a large Dutch oven or soup pot, heat olive oil over medium heat.
Add diced yellow onion and salt. Sauté for about 3-4 minutes, stirring occasionally, until onion is translucent.
Add red potatoes, veggie broth, and broccoli.
Bring to a boil, then cover, turn heat to low, and simmer for 10 minutes.
Turn off heat. Using an immersion blender, blend soup until smooth and creamy.
If you don’t have an immersion blender, transfer soup carefully to a blender and blend until smooth.
Enjoy hot with freshly cracked pepper!
Why (the science): Broccoli is a cruciferous veggie, meaning it has powerful anticancer effects!
Who doesn’t want to make a recipe in under 30 minutes that can last all week in the fridge, and be enjoyed at any meal, be that breakfast or dinner! This Strawberry Quinoa Salad with Fresh Mint and Creamy Goat Cheese is rich in antioxidants, as well as protein to keep you full and satisfied. Make once, enjoy all week! The perfect simple meal prep recipe 😊
Serves: 6
Prep time: 5 minutes
Cooking time: 20 minutes
What (your ingredients):
1 cup quinoa
2 cups water
3 tablespoons orange juice (juice from 1 blood orange)
1 ½ tablespoons olive oil
1/8 teaspoon salt
1 lb. strawberries
20 fresh mint leaves
2 oz. goat cheese
Walnuts to serve
How (your directions):
Add 1 cup quinoa and 2 cups water to a large sauté pan. Bring to a boil, then cover, reduce heat to low, and simmer for 15 minutes.
Meanwhile, create an easy vinaigrette by adding orange juice, olive oil, and salt to a large bowl. Whisk and set aside.
Slice strawberries and chiffonade the mint. Add to bowl with the vinaigrette.
When the quinoa has cooked for 15 minutes, turn off the heat, but leave the quinoa in the covered pan for 5 minutes.
Fluff the quinoa with a fork, then add to the bowl. Stir to combine.
Place in refrigerator for a few minutes to cool. Once cooled, crumble the goat cheese into the quinoa salad.
Serve room temperature or cold, and top with walnuts.
Enjoy for lunch or dinner (or even breakfast!) throughout the week.
Why (the science): Mint and other herbs are high in antioxidants, which helps reduce inflammation and boost your immune system, which helps you feel better in general!
Eating your vegetables has never been so easy! Make pulled BBQ at home in 25 minutes using only a few easy, whole food ingredients. Mushroom and Artichoke BBQ would be a delicious plant-based option at your outdoor picnic and summer BBQ parties 😊
Serves: 4
Prep time: 5 minutes
Cooking time: 20 minutes
What (your ingredients):
1 tablespoon olive oil
1 medium yellow onion, sliced
2 cloves garlic, minced
8 oz. white or baby bella mushrooms, diced
2 15-oz. cans baby artichokes in water, drained and diced
1 ¼ cup favorite BBQ sauce
Assembly: toasted whole wheat buns, coleslaw
How (your directions):
Heat olive oil in a large skillet over medium heat. Add sliced onions and sauté for 3-4 minutes.
Add garlic, mushrooms, and diced artichokes. Sauté for 5-7 minutes until golden brown.
Add favorite BBQ sauce and allow to simmer for 10-15 minutes, stirring only occasionally to allow for caramelization.
Serve immediately on a warm, toasted whole wheat bun with ¼ cup of coleslaw!
Why (the science): Mushrooms are a rich source of selenium and glutathione, antioxidants that lower inflammation in the body.
Easiest Vegan Chili is so easy and quick, you can make it on a weekday in 30 minutes! It requires 5-8 minutes of hands on dicing or stirring, but the rest of the cooking time is leaving the chili to simmer. Leftovers are wonderful, so this Vegan Chili also makes a nutritious meal prep recipe for lunches or dinners. Store it in the fridge in an airtight container for 4 days.
Serves: 4-6
Prep time: 5 minutes
Cooking time: 25 minutes
What (your ingredients):
2 tablespoons olive oil
1 yellow onion, diced
½ teaspoon salt
2 cloves garlic, minced
1 tablespoon chili powder
1 teaspoon cumin
½ teaspoon paprika
1 tablespoon tomato paste
24-oz. can diced tomatoes
2 15-oz. cans black beans, drained and rinsed
1 15-oz. can white beans, drained and rinsed
1 cup water
How (your directions):
Heat olive oil over medium heat in a large Dutch oven.
Add yellow onion and salt, and cook until translucent, about 2 minutes. Add the garlic and sauté for 30 seconds.
Add chili powder, cumin, paprika, and tomato paste. Sauté for 1 minute.
Add black beans, white beans, and water. Bring to a low boil, then cover, reduce heat to low, and simmer for 20 minutes.
Serve immediately with your favorite chili toppings!
Why (the science): Beans are an excellent source of protein and fiber to keep you full and satisfied, while garlic and onion have antibacterial and antimicrobial properties to boost your immune system.
We all need a meal up our sleeves that takes 5 minutes to throw together (but doesn’t look like we did). I make this Apple, Brie & Arugula Open Sandwich for lunches or dinners when I’m in a pinch. But even if I had all the time in the world to cook, this would still be a classic worth coming back too 😊
Serves: 1
Prep time: 5 minutes
Cooking time: 0 minutes
What (your ingredients):
2 slices artisan bread (I use a seeded multigrain)
1 ounce brie
1 handful arugula
½ apple
1 teaspoon good olive oil
Salt and pepper
How (your directions):
Lightly toast the slices of bread.
While the bread is toasting, slice the ½ apple into thin slices.
When bread is done toasting, spread brie cheese onto each slice. Top with arugula and slices of apples.
Drizzle with olive oil, and sprinkle with salt and pepper.
Voila!
Why (the science): This sandwich might be the easiest way to eat your fruits and vegetables 😊
Red Lentil Stew is the ultimate cozy comfort food that is incredible for your immune system- between the garlic, ginger, leek, and lemon, Red Lentil Stew has several health boosting vitamins and antimicrobial properties! It also makes a great meal prep recipe, as it stores well in the fridge for 3-4 days. Inspired by my favorite food blogger’s (Sarah Britton’s) Four Corners Soup, this Red Lentil Stew is something to look forward to after a long day’s work 😊
Serves: 4-6
Prep time: 5-10 minutes
Cooking time: 40 minutes
What (your ingredients):
1 tablespoon coconut oil
1 leek, sliced into half-moons and rinsed
Pinch of salt
5 garlic cloves, minced
1 tablespoon fresh ginger, minced
1 tablespoon cumin
¼ teaspoon cayenne pepper
1 28-oz can crushed tomatoes
1 cup red lentils, rinsed
3 cups veggie broth
½ lemon, sliced into thin rounds
1 tablespoon maple syrup
4 cups spinach
To serve: slices of avocado or grated parmesan cheese and good olive oil
How (your directions):
Heat a large soup pot or Dutch oven over medium heat. Add coconut oil, sliced leek, and pinch of salt to the pot and sauté for 3-4 minutes.
Add minced garlic, ginger, cumin, and cayenne pepper, sautéing for 1 minute.
Add crushed tomatoes, lentils, veggie broth, and lemon slices to the leek mixture. Bring to a boil, then cover, lower heat to low, and simmer for 30-40 minutes until lentils reach desired texture.
Add maple syrup and taste for seasoning. With the heat turned off, stir spinach into stew until wilted.
Serve hot with either sliced avocado, or a grating of parmesan cheese and drizzle of good olive oil.
Why (the science): Lentils are a plant-based protein powerhouse, with 20 grams of protein per 1 cup! That’s equivalent to about 3 oz of chicken breast.
If you’re short on time, this 10-Minute Healthy Stir Fry is the perfect thing to enjoy on a hectic weeknight. Simply boil brown rice ramen noodles, slice up whatever veggies you have on hand, and whip up the delicious and incredibly easy Ginger Almond Stir Fry Sauce! Plant-based and fiber-rich with a creamy sauce, my 10-Minute Healthy Stir Fry is a nutritious time-saver.
Serves: 2
Prep time: 5 minutes
Cooking time: 5 minutes
What (your ingredients):
2 squares brown rice ramen noodles
1/8 teaspoon salt
1 teaspoon sesame oil
8 oz. package mushrooms, sliced thinly
6 oz. package snap peas
1 yellow pepper, sliced thinly
Ginger Almond Stir Fry Sauce:
1 tablespoon arrowroot starch or corn starch
1 tablespoon almond butter
1 tablespoon coconut aminos or soy sauce
1 teaspoon maple syrup
½ teaspoon ground ginger
¼ cup water
How (your directions):
Fill a large pot with water and bring to a boil. Once water is boiling, add salt and ramen squares. Cook according to package instructions, about 4 minutes.
Meanwhile, heat sesame oil in a wok over high heat. Add mushrooms, snap peas, and yellow pepper. Cook on high for 3 minutes.
Once noodles are finished cooking, drain and rinse. Set aside.
Add all sauce ingredients to a bowl and whisk with a fork. Add sauce and noodle to vegetable mixture and stir to combine for 30-60 seconds.
Serve immediately! Salt and pepper to taste.
Why (the science): Mushrooms are high in antioxidants, specifically selenium and glutathione, which lower inflammation and reduce cell damage.
This salad is so yummy and refreshing, and full of heart healthy fats to keep you full! And it only takes 5 minutes and 7 easily accessible ingredients to quickly slice, assemble, and drizzle 😊
Serves: 1
Prep time: 5 minutes
Cooking time: 0 minutes
What (your ingredients):
2 cups butter lettuce and radicchio (I use a prewashed mix from Trader Joe’s)
10 cherry tomatoes
½ small ripe avocado
1 tablespoon hemp seeds
1 tablespoon aged balsamic vinegar (the older, the sweeter)
1 teaspoon extra virgin olive oil
Pinch of Crazy Jane’s Mixed Up Salt (or any seasoned salt- this one is a blend of garlic, onion, salt, and spices)
How (your directions):
Onto a large plate, place the 2 cups of butter lettuce and radicchio blend.
Slice cherry tomatoes in half lengthwise, then distribute evenly on top of the lettuce.
Slice a small, ripe avocado in half. Using the half without the pit (save the half with the pit, covered, in the fridge for another time), remove the skin. Place halved avocado cut-side down onto cutting board, then slice thinly. Fan the avocado slices and place in the center of the salad.
Sprinkle hemps seeds over the salad, then drizzle with balsamic vinegar and olive oil. Season to taste with a pinch of salt or seasoned salt.
Enjoy immediately!
Why (the science): Hemp seeds are a rich source of heart-healthy omega-3 fatty acids. You can sprinkle hemp seeds on savory dishes (from salads to pastas to soups) and sweet dishes (top a smoothie or bowl of oatmeal for added crunch).
This luxuriously smooth Sweet and Spicy Carrot Ginger Soup is everything I want in a soup- incredible depth of flavor, bursting with nutrition, comforting. I once had a soup at a restaurant like this, and fell in love with the sweetness of the soup that was also somewhat savory. I hadn’t been able to recreate that balance of sweet and savory…until NOW! This recipe is easy, quick, and can be made in advance. Great meal prep option that lasts 3 days in the fridge 😊
Serves: 4-6
Prep time: 5 minutes (30 minutes soaking cashews)
Cooking time: 20 minutes
What (your ingredients):
1 tablespoon olive oil
¼ red onion, chopped roughly
1 lb. carrots, chopped roughly
1 Gala apple, chopped roughly
½ granny smith apple, chopped roughly
Pinch of salt
1 garlic clove, minced
1 thumb size knob ginger, peeled and sliced
¼ teaspoon cinnamon
Dash of cayenne pepper
4 cups vegetable broth
To serve: Greek style almond yogurt, maple syrup, granola
How (your directions):
In a large Dutch oven over medium heat, heat olive oil. Add red onion, carrots, Gala and Granny Smith apples, and a pinch of salt. Saute for 3-4 minutes.
Add garlic, ginger, cinnamon, and a dash of cayenne pepper. Sauté for 1-2 minutes.
Add vegetable broth and bring to a boil. Cover, lower heat to low, and simmer for 20 minutes, or until the carrots are fork tender.
Transfer mixture to a high-speed blender, and blend until smooth (start blender on low speed and gradually increase speed to medium-high. Always hold the lid of the blender secure and be careful of steam).
Enjoy hot!
Serve with a swirl or dollop of almond yogurt, a drizzle of maple syrup, and a spoonful of granola.
Why (the science): Ginger is a powerful anti-inflammatory
When I think curry, I think anti-inflammatory, filling, comforting, scrumptious- and you’ll love this Cauliflower Chickpea version for all of those reasons. Don’t be afraid of the list of ingredients, because you probably have most of them in your pantry already. I like reserving a few spoonsful of the coconut cream from the top of the can of coconut milk, then dolloping on top of the hot curry and brown rice. Or even better, a drizzle of protein-packed tahini adds creaminess and richness. Yum!
Serves: 6
Prep time: 15 minutes
Cooking time: 40 minutes
What (your ingredients):
1 tablespoon olive oil
½ red onion, diced finely
¼ teaspoon salt
Pinch of pepper
3 cloves garlic, minced or sliced finely
1 teaspoon coconut oil
1 tablespoon curry powder
1 teaspoon turmeric
1 teaspoon paprika
1-2 dashes cayenne pepper (optional)
1 tablespoon tomato paste
1 yellow pepper, diced
1 head of cauliflower, chopped or sliced into small florets
1 cup vegetable broth
1 28-oz can diced tomatoes (San Marzano is best!)
1 15-oz can chickpeas, drained and rinsed
1 15-oz can full fat coconut milk
How (your directions):
In a large Dutch oven or large Wok, heat olive oil over medium heat. Add diced red onion, salt, and pepper, sautéing for about 3 minutes, until translucent.
Add garlic and sauté for 30 seconds. Push onion and garlic mixture to one side of the Dutch oven or Wok, then add the coconut oil to the pan to melt. Add curry, turmeric, paprika, and cayenne pepper (optional) to the oil to release the fragrance of the spices and toast slightly.
Add tomato paste, yellow pepper, cauliflower, broth, diced tomatoes, chickpeas, and coconut milk (reserving a little coconut cream if desired for serving) and stir to combine.
Simmer on medium-low heat for 30-40 minutes.
Serve with brown rice and a drizzle of tahini. Salt and pepper to taste and enjoy hot!
Why (the science): Curcumin from turmeric may help prevent cognitive decline! Check out this guide to boosting brain health here: https://onmilwaukee.com/living/articles/milwaukeean-brain-health.html
This might be one of my absolute favorite ways to eat vegetables! The Miso Pad Thai sauce alone is worth making- drizzle over greens or roasted vegetables- yum! Perfect for hot weather, this Raw Vegan Pad Thai will satisfy you for lunch or dinner while making you feel light and energized.
Serves: 2
Prep time: 10 minutes
Cooking time: 0 minutes
What (your ingredients):
Miso Pad Thai Sauce:
1 tsp ginger
1 tsp coconut aminos or soy sauce
1 tsp miso paste
¼ cup almond butter
3 medjool dates
Juice of ½ lemon
1 clove garlic
¼ cup warm water
Pad Thai:
2 large carrots
1 red bell pepper
2 medium zucchini, julienned
2 small English cucumbers, julienned
1 spring onion, sliced thinly
Toppings: sesame seeds, alfalfa sprouts, pinch of salt
How (your directions):
For the Miso Pad Thai Sauce, add all ingredients to a high-speed blender. Blend on high for 1 minute until smooth. Set aside while you prepare the Pad Thai ingredients.
Grate 2 large carrots and add to a large bowl. Thinly slice 1 red bell pepper and add to the carrots.
Using a vegetable peeler, julienne 2 zucchini. When it becomes difficult to julienne the zucchini, dice the remaining zucchini into small pieces. Add zucchini to the bowl.
Repeat the julienne process with 2 English cucumbers. Add cucumbers to the bowl.
Thinly slice 1 spring onion and add to the bowl.
Pour the Miso Pad Thai Sauce over the prepared vegetables. Toss gently until all ingredients are evenly coated in the sauce.
Serve immediately by diving the Pad Thai salad onto two plates. Top with sesame seeds, alfalfa sprouts, and a pinch of salt.
Tip: if preparing the Raw Vegan Pad Thai in advance, do not add the dressing, as the salt will pull out the water from the vegetables and make the salad soupy and watery. Dress salad with the Miso Pad Thai Sauce when ready to serve.
Enjoy!
Why (the science): Every vegetable has a different combination of antioxidants, vitamins, and minerals, so you’ll benefit from the array of colors in this salad!
Perfect for summer entertaining, Cheesy Mexican Squash Casserole serves 4-6 as a main course, or 8 as a side dish. You can make this casserole in advance, then bake in oven right before serving. The Cheesy Vegan Sauce is scrumptious, and your non-vegetarian friends will never know that there’s no cheese 😉
Serves: 6
Prep time: 10 minutes
Cooking time: 40 minutes
What (your ingredients):
Vegan Cheese Sauce:
1 yellow onion, quartered
10 mini sweet peppers
¼ cup raw cashews
½ cup nutritional yeast
¼ cup water
½ teaspoon salt
Squash Casserole:
1 tablespoon olive oil
1 shallot, sliced thinly
3 cloves garlic, sliced thinly
Pinch of salt
½ teaspoon cumin
½ teaspoon chili powder
1 large yellow squash, sliced into half-moons
2 cups sweet corn
1 15-oz. can black beans, drained and rinsed
1 15-oz. can pinto beans, drained and rinsed
2 cups cooked brown rice
Parsley or cilantro for serving
How (your directions):
Preheat oven to 350°F.
Make Vegan Cheesy Sauce by adding all ingredients to a high-speed blender. Blend on high for 60 seconds until smooth.
In a large skillet, heat olive oil over medium heat. Add shallots and sauté for 1-2 minutes. add garlic and a pinch of salt, sautéing for 30 seconds.
Add cumin and chili powder to the oil. Hint: This allows the spices to “bloom” and become fragrant.
Add sliced squash and sauté for 5 minutes. add corn, black beans, pinto beans, stirring for 2 minutes until warmed through.
Add rice and Vegan Cheesy Sauce and stir to combine.
Pour casserole mixture into a 2-qt. baking dish.
Bake for 25 minutes.
Garnish with snipped parsley or cilantro. Salt and pepper to taste.
Enjoy hot!
Why (the science): Dairy can be inflammatory in the body, causing bloating, gas, acne, and many other symptoms. This Vegan Cheesy Sauce incorporates vitamin C rich peppers and anti-inflammatory onion! The nutritional yeast provides B12 and that signature cheesy flavor.
