Recipes to Welcome in a New Season

By Megan Grigorian 

In the Global North, fall is almost upon us, and a new school year has begun. The South is anticipating the start of spring when new life bursts forth. All around the world, we're experiencing seasons of renewal. Recently, CreatureKind hosted a LoveFeast wherein we considered ways the Church might renew its thinking about food and food practices. (Check out this link to the LoveFeast service on CreatureKind’s YouTube page. You’ll hear a profound story about renewal and be offered some reflection questions to help consider your own  experience.) The topic got me thinking about meals that highlight the harvest of seasonal vegetables. They remind me that opportunities for renewal come in many forms, many times per year. Hearty root vegetables in the fall, leafy greens in the spring. The satisfaction felt, inside and out, from a flavorful vegetable-forward meal is hard to beat. 

Below are a variety of recipes from plant-based chefs all over the globe that spotlight vegetables. In the spirit of renewal, perhaps you might try one  that features ingredients you haven’t used before or in a while. Enjoy the process. 

Lord, bless our meal, and as You satisfy the needs of each of us, make us mindful of the needs of others. 

-Prayer from Mount St. Mary’s Abbey 

Carrot and Coriander Soup 

Photo from Avant Garde Vegan, by Gaz Oakley 

When I think of my favorite cozy fall meals, I think root vegetables—sweet potatoes, turnips, fennel, ginger, and many more. Carrots are the root-vegetable star of this soup recipe by the Avant Garde Vegan, Gaz Oakley. A divine combination of spices leads to a creamy, flavorful, fresh soup with crispy homemade croutons topping it off to make the perfect bite. (For a simple, bonus carrot recipe, try this combination of orange-braised carrots and parsnips. Never fails.) 

Warm Kale and Artichoke Dip 

Photo from Blissful Basil

Lots of greens are coming into season in the Global South. This Warm Kale and Artichoke Dip by longtime plant-based chef Tal Ronnen is a fun way to incorporate those nutrient-dense vegetables, while still highlighting their inherent, undeniable tastiness. When you prepare this  healthier, flavorful twist on the classic spinach and artichoke dip, consider serving it hot with veggies or some salty crackers. Chef’s kiss. 

Chickpea Potato Curry with Peas 

Photo of Chickpea Potato Curry With Peas by Photographer Vanessa Rees

This list of chef Isa Chandra Moskowitz’s top five simple plant-based recipes has some real gems, but I keep coming back to her Chickpea Potato Curry for an easy weeknight dinner that uses most everything I already keep in my pantry. It’s fast, it’s fresh, it’s comforting, it delivers, and it’s fit for any season

Creamy Vegan Cabbage Pasta 

Photo from The Accidental Chef 

Another leafy green, springtime dish that is oh-so-satisfying is Creamy Vegan Cabbage Pasta. From UK plant-based blogger, The Accidental Chef, the pasta sauce here coats the cabbage, complementing its texture and makes for a filling meal that will have you coming back for seconds every time. 

Vegetable Pot Pie

A list of vegetable-forward meals wouldn’t be complete without a pot pie. This slam-dunk recipe from Ayinde Howell, an American soul food chef who specializes in vegan cuisine, wraps the fresh, delectable veggies in a flaky crust that looks like a dream and feels like a big hug. It’s perfect for a crisp fall night, or one of those chillier spring evenings as winter comes to an end. Take your time with this one to enjoy the prep and the beautiful rainbow of vegetables that go into this pie—that’s the fun of it. 

Blackberry Apple Crumble Cake 

Photo from Great British Chefs 

No vegetables here, but every meal is made better with a little sweetness at the end, and this Blackberry Apple Crumble Cake by Henrietta Inman marries spring and fall together beautifully. The tartness of these two fruits and the sweetness of the cake is just a perfect combination that is both rich and light, rustic and elegant, fresh and filling. This is also a great dessert for our gluten-free friends. 

Hearty Ways to Start Your Day in DefaultVeg Style

by Megan Grigorian

We’re well into the year, and I’ve been leaning heavily into hearty, delicious breakfasts to sustain me through the cold winter months that are now upon us in the US. Whether you prefer a light start to the day, or a heavier meal in the morning, there are DefaultVeg options for all your taste and palate desires. These meals will surely jazz up your breakfast routine and will work for both those who are well-acquainted with DefaultVeg and those who are just beginning to dip their toes. (You can learn more about the tenets of our DefaultVeg program here.) 

Lets dig in.

Photo: Megan Grigorian

Pumpkin Spice Oatmeal with Coconut-Walnut Crumble 

Oatmeal is a DefaultVeg staple because it contains a ton of nutrients and is very versatile. This satisfyingly sweet, nutty oatmeal melds together rich flavors from pumpkin, cinnamon, and nutmeg with a thick finish from maple syrup and coconut oil. Nisha Vora brings us this recipe from her debut cookbook The Vegan Instant Pot. Use it to feed a crowd, or save the yummy leftovers to heat up during the week. Instant cookers can be used for developing flavor and saving time, but they’re not required. You can also simmer the dish slowly on the stovetop. 

Photo: Megan Grigorian

Jalapeno Hush Puppies with Honey Butter

Hush Puppies might not be on everyone’s breakfast table, but I assure you they are a tasty, fluffy accompaniment to any meal, any time of day. I serve these with a protein filled scramble like the one featured below, and it’s always a hit! These little flavor bombs are a cross between a cornbread, a muffin, and a savory doughnut. The key is using the plant-based version of buttermilk, which you can get from combining soy milk or almond milk with vinegar or lemon juice. Don’t forget to serve some honey butter on the side to slather on your hush puppies for the perfect bite. I just mix agave syrup in with softened Earth Balance butter. My go-to recipe for hush puppies is from Jenne Clairborne’s book Sweet Potato Soul, and you can find the recipe here. 

Photo: Megan Grigorian

Scramble 

If you’re just starting out on DefaultVeg, and beginning to substitute products like eggs, JUSTEgg scramble is a plant-based alternative that offers flavor notes similar to scrambled eggs. JUST Egg, which can be found in many grocery store chains right next to the eggs, imitates the consistency of chicken eggs brilliantly by using mung beans. It can be cooked exactly as you would eggs, and it also works for baking. If you can’t find JUSTEgg just yet, tofu is a perfectly delicious substitute. For years, tofu was (and still is) my go-to product for a breakfast scramble packed with veggies and spices. Drain, press, and crumble the tofu block into a saute pan over medium heat with a tablespoon of oil. Also, add all the spices and veggies (like shallots and red peppers) you like. Nutritional yeast is a good addition to your scramble if you like that cheesy flavor. This comes together in 20 minutes or less and is loved by eaters all over the plant-based spectrum. 

Image from Sweet Potato Soul

Chicken and Waffles 

Chicken and waffles is a special, knock-your-socks off kind of breakfast (or brunch) that can be easily replicated using DefaultVeg ingredients: crunchy chicken substitute, over slightly sweet fluffy waffles, all slathered in syrup and topped with a couple dashes of hot sauce. What combines sweet and savory better? There are many ways to approach this dish depending on the amount of time and work you want to put into your meal. If you’re up for making everything from scratch, Sweet Potato Soul gives simple and detailed instructions to bring these components together (available in her fantastic book and online here). For some shortcuts, there are plant-based chicken options available in the freezer section of your grocery store, and my favorite brand of drumsticks are available online from May Wah. I’ve also worn out my copy of The Global Vegan Waffle Cookbook, which has every flavor of waffle you can imagine, plus the simple ingredients needed to mix up and add to your waffle iron. 

Other options for making breakfast DefaultVeg

If you prefer a grab-and-go breakfast, there are so many options: toast with almond butter, smashed avocados and red pepper flakes, fruit smoothies with soy milk and a drizzle of agave, or several brands of frozen breakfast burritos, which contain no animal products and can be found in grocery stores.

I hope this gives you some delicious DefaultVeg ideas to make the start of your day and year satisfying. Let these recipes sustain you during this cold season (at least in the Northern Hemisphere!) and warm you from the inside out. Let us know what your favorite breakfast is in the comments. Happy tasting!  

Megan Grigorian is a project consultant with CreatureKind.

Margaret’s Favourite Ingredient This Month: Chickpea Flour (also called besan or gram flour)

by Margaret B. Adam

Chickpea flour is high in protein, naturally gluten-free, and an (improbable but effective) egg replacement in many recipes. With a bag of chickpea flour in your cupboard, you can transform a few lonely vegetables into an easy, appealing, and satisfying meal. 

With some chickpea flour, water, and a cup or two of assorted vegetables, you can whip together at least three, easy, new and different dinners.

I’ve been experimenting with chickpea flour for a while. The results are always tasty and filling, and there’s lots of room for variation.

The Basics: Whisk together 1 cup of chickpea flour, 1 cup of water, 1 teaspoon baking powder. Cook on a griddle or in the oven. Eat.  

Here are examples of my current favourite chickpea flour meals. You can decide what vegetables and seasonings you’d like to use, depending on your tastebuds and the contents of your fridge. 

Savoury Chickpea Flour Crepes

Vegetable filling: about 2 cups assorted sautéed vegetables. For example: Sauté diced onion, minced garlic, sliced zucchini, chopped sweet pepper. Season with salt and pepper, basil and oregano. Set to the side.

Chickpea flour mix: Whisk together 1 cup chickpea flour, 1 cup water, 1 teaspoon baking powder, ½ teaspoon salt. When all the lumps are gone, check to see that the consistency is pretty runny, not thick.

Cook crepes: Heat a little oil in a skillet, pour in some chickpea flour mix—just enough to cover the skillet with a thin layer. When the crepe starts to show bubbles, lift slightly with a spatula to see that the underside is starting to turn light brown. Then carefully flip the crepe over. If the crepe is thin enough, it should be cooked through a couple of minutes after flipping. If it’s thicker, try pressing down with the spatula; if some batter shows, give it a bit more time. Pile the crepes on a plate as you make them.

Reheat: Warm the vegetables in the microwave. Warm crepes in the microwave if needed. 

Serve: Set a crepe on a plate, place about ¼ cup vegetables inside. Fold over the crepe or roll it up.  

Makes 2-6, depending on how thick the batter is and how generously you stuff the crepes.

Refrigerate any leftover crepes. Roll one up and eat it cold as quick snack, or stuff with something else.

See below for Options and Variations.

Chickpea Flour Vegetable Patties

Vegetable: about 2 cups assorted. For example: Sauté diced onion, minced garlic, sliced zucchini, chopped sweet pepper. Season with salt and pepper, basil and oregano. Add a can of chickpeas. Set to the side.

Chickpea flour mix: Whisk together 1 cup chickpea flour, ¾ cup water, 1 teaspoon baking powder, ½ teaspoon salt. When all the lumps are gone, check to see that the consistency is more think than runny, but still very easily pourable. 

Combine: vegetables and batter.

Sauté: Heat 1 tablespoon oil in a skillet. Place 5 ladle scoops in the heated skillet, to make 5 patties. (If the batter is so runny that the patties don’t keep a shape, whisk 2 tablespoons of chickpea flour with 1 tablespoon of water and mix into the batter for the next skillet.) Check the patties by pressing with a spatula. If some batter bubbles up, keep cooking on the first side. Then flip the patties until done (check for batter bubbles). The batter will make approximately 15, depending on how many vegetables in the mix and on the size of the patties.

Serve: Hot or cold. 

See below for Options and Variations.

Chickpea Flour Pan Bake

NOTE: MUST COOL 1-2 HOURS BEFORE EATING. This pan bake needs to cool well before serving, in order to set. Once the center is firm, reheat for serving (or eat cold). Before it is set, it’s a sloppy, gooey mess.  

Pan: 8x8 or a larger. 

Vegetable filling: about 2 cups assorted. For example: Sauté diced onion, minced garlic, sliced zucchini, chopped sweet pepper. Season with salt and pepper, basil and oregano. Add a can of chickpeas. Set to the side.

Chickpea mixture: Whisk together 1 cup chickpea flour, ¾ cup water, 1 teaspoon baking powder, ½ teaspoon salt. When all the lumps are gone, check to see that the consistency is a bit thicker than runny, but still easily pourable. 

Combine vegetables and batter. Stir just enough to mix together evenly. 

Bake: Pour the combined ingredients into a generously oiled pan. 

Bake at 350 degrees Fahrenheit for 25 minutes.

Cool to set, before serving. 

Chickpea Flour Quiche

The Gourmet Vegan offers a great recipe for a quiche. I’ve tried it (with some vegetable variation) and it was fabulous!

See below for Options and Variations.

Options and Variations

Use your imagination and whatever you have at hand!

Alternative/Additional Vegetables Ideas:

• Thinly sliced small potatoes, or small cubes of larger potatoes

• Thinly sliced carrots or other root vegetables

• Tomato slices or chunks

• Brussels sprouts, quartered

• Green beans, spinach, mushrooms, corn, broccoli, cauliflower

• Also:

  • Chickpeas 

  • Lightly toasted pine nuts or sliced almonds 

Seasoning ideas:

• Add to the crepe batter: ¼ cup very finely chopped onion/garlic/pepper.

• Add to the veg and/or batter: fresh or dried basil, thyme, oregano, rosemary, sage. 

• Add a curry mix, turmeric and cumin, cayenne, coriander, ginger, etc.

• Top with faux bacon bits

Sauce ideas (inside and on top of a crepe, on top of pancakes/pan bakes/quiches):

• Tomato sauce (spaghetti sauce from a jar?)

• Salsa

• Humus 

• Any leftover sauce from your fridge

• Instant dressing

• Whisk together some oil, lemon juice, mustard, nutritional yeast, salt and pepper.

• Peanut Sauce: Add 2 tablespoons boiling water to ¼ cup peanut butter, almond butter, or tahini. Stir thoroughly with a fork. Add 1 tablespoon tamari or soy sauce, ½ teaspoon maple syrup, a dash of lemon juice, and ½ teaspoon cayenne. Stir well. Adjust the mixture to taste and pourable consistency by adding a little more one or all of the above, as needed. 

• Savoury cashew cream: Soak ½ cup raw, unsalted, cashews overnight. When well soaked, they should give way when you press between your fingers. Combine with ½ cup water, a little salt, any additional herbs or seasonings you like. Stir some of the cream into the vegetable mix, warm the rest and pour on top.

DefaultVeg Recipe Roundup for the Holidays

By Megan Grigorian 

Advent is here and we have got you covered with some delicious plant-based, communal recipes and meal options for the eyes and taste buds of many. Planning communal meals can become stressful when trying to tend to everyone’s dietary preferences—but that’s why DefaultVeg can be so effective. When you default to plant-based foods, you can easily craft a dinner for one, two, or a whole crowd with multiple needs (there are some gluten-free suggestions below as well for our GF friends). 

If you’re up for cooking this year or trying a new recipe, here is a composed meal—side dishes, a main attraction, and a show-stopper dessert. These are tried, approved, and balanced North American classics that even new home cooks can execute. Make it all or choose one or two from the list to add to your table. 

Sides 

The green bean casserole is one of those American side dishes that sometimes gets a bad rap, but this plant-based, home-made adaptation is such a delicious, comforting dish that even mushroom skeptics fall in love with it. The creaminess from the plant butter (Earth Balance or Country Crock’s versions can be found at most US grocery stores now), the earthiness from the cremini mushrooms, and the crunchiness of the fried onions topping the dish make this a hearty, delicious accompaniment to any meal. This recipe has been tested and served many times by one  of our team members and her non-vegan family. She testifies that it never disappoints! 

Photo: Megan Grigorian

Flaky garlic cheese biscuits from the uber-talented Mississippi Vegan complement any meal, but are extra special around this time of year. Fluffy and flavorful, use them to sop up gravy or spread with a plant-based butter. Detailed recipe available here. 

Photo: Mississippi Vegan

Orange-braised carrots and parsnips are a fresh, beautiful addition to a rich meal. These winter root veggies put the veg in DefaultVeg. This recipe by the Barefoot Contessa is free of any animal products, and offers delicious taste and warm comfort time and time again. It also comes together quickly and easily. And those parsley sprinkles at the end elevate your dish, making it shine all the more. 

Main Attraction

If you want a meaty protein to be the  center of your meal, a seitan roast is a great option for mimicking the option of non-plant-based meats. Seitan is found in most grocery stores and is surprisingly easy to prepare! This recipe from the Vegetarian Times eases you into using this protein, with a delicious result. 

Photo: Vegetarian Times

Dessert 

If you’re looking for a dairy-free dessert that is creamy, delicious, and pleasing to anyone with a sweet-tooth, this pumpkin cheesecake is it. *clap*clap* A mix between a rich pie and a fluffy cake, the cozy flavors of this treat are a pleasurable delight and the perfect end to a meal. It’d be a welcome addition to any DefaultVeg table, and has been enjoyed by people all over the food-choice spectrum. This fantastic and easy to follow recipe was adapted by the New York Times from Isa Chandra Moskowitz’s book Vegan Pie in the Sky. Remember to give yourself a day before you want to serve this, as it’s best if it sits overnight in the fridge. 

Photo: Megan Grigorian

Other Options

• Field Roast, Gardein, and Tofurkey all make delicious holiday stuffed roasts—from the $7 to 18 range—available at a wide selection of grocery stores. You may want to check online what is available near your town, as it varies from state to state. 

• This write-up from Kind Earth gives some mouth-watering holiday meal options for gluten-free folks. The recipes are simple, plant-based, and delicious. 

• If you’re looking for a beautiful and delicious party treat, @chefpriyanka has created a Green Chutney Candy Cane stuffed with plant-based goodness. The final result is impressive! Get a peek at the recipe on her social media pages (@chefpriyanka). 

We are here to help with any of your DefaultVeg questions. Please use us as a resource as you’re navigating plant-based eating, for the holidays or any other time of year.  If you’re going to be discussing Christianity and animals with family or friends for the first time, you might also want to check out our “Tough Conversations” webinar, available here, in which we provide some communication tools and personal experiences that will help you on your journey. 

Have a blessed season to all, and happy eating. 

Introducing Vegetarian/Vegan Meals into the Week’s Menu

2.5, Infinitely-Variable, Large-Bowl Meals 

by Margaret B. Adam

Well over 25 years ago, my family made the transition from an omnivorous diet to a vegetarian diet. It took about 4 years of effort on my part, because I wanted them not only to become vegetarians, but to want to become vegetarians. I had the advantage of an agreeable (if initially unconvinced) husband and small children susceptible to my intense propaganda campaign. But, my primary strategy was food-based. I modified our menu very gradually, by changing some ingredients and by introducing new recipes, until the family norm had shifted to all-vegetarian.

Now, the kids are grown and gone, and I have a new project of transition. My husband and I are headed in the direction of a vegan diet. It seems to be taking longer than that first transition, and we might not ever reach vegan perfection, but I’m ok with that. I consider myself an aspiring-vegan vegetarian.

Gradual transition is still the only way I know how to make dietary changes, and one promising strategy is to add a new meal into the weekly rota (instead of trying to replace a much-loved favourite). If it totally flops the household taste test, you can set aside (and maybe try it again in a month, with or without variations). If it seems acceptable, you can try it again in a week or two, and then adopt it into the list of regular meals. This way, you can slowly, surely, and stealthily increase the percentage of meat-free meals, with minimal rebellion.

Here are some ideas with so many possible variations that you can pass them off as multiple, unrelated meals.

Presentation matters.

Many people are accustomed to seeing three items on their dinner plates: meat, starch, and vegetable. Any variation on that theme may prompt feelings of loss or chaos, impending doom or rising rebellion. If you would like to cut back on your consumption of animal products without causing dinner plate anxiety, you might want to try presentations that highlight abundance. Here are two and a half meal ideas that feature a single base, with multiple toppings. You can serve these meals with additions piled on top or artistically distributed around the base. Or you can serve the base and let the diners select their own toppings from an array of dishes laid out on the table. Try serving the base in a large bowl or an odd-shaped plate, to underscore that this is not a lesser replacement for the previously established meat plus two dinner. Instead, this is an extra special dinner experience, a cornucopia of tasty delights!

Don’t make all of the possible toppings for one meal! Enlist family members or guests in the selection, preparation, and setting out of their favourite toppings. Or, choose only your own favourites to prepare and enjoy. Next week you can make the base again with a totally different selection of toppings. Add and subtract items as you please.

Baked Potatoes and Toppings (US) aka Jacket Potatoes and Toppings (UK)

• Start with one large baking potato per person.
• Stab with fork and bake in a preheated oven (high temperature) until done (45-60 min).
• Slice open and pile on toppings.
• Topping Suggestions (infinitely expandable and variable): 
  • Baked Beans (out of the can, warmed on the stove)
  • Hummus
  • Cheese (dairy or vegan), grated or sliced
  • Cheese Sauce (dairy or vegan)
  • Nuts, Vegan Bacon Bits, Nutritional Yeast, Salsa, Salt and Pepper, Herbs, Butter/Vegan Spread, Grated Carrots, Sliced or Chopped Peppers
  • Cooked: Onion slices (sautéed); Garlic (minced or sliced, added to sautéing onions midway through); Mushrooms (sliced and sautéed), Portobellos are especially tasty; Broccoli (lightly steamed or stir fried); Cauliflower (lightly steamed); Thin green beans (lightly steamed)

Risotto

The rice part takes 20-30 minutes. You might want to prepare some toppings first and rewarm them in the microwave as needed when the rice is done. Or, if you are an optimistic multi-tasker, you might try to do it all at once.

Bring to a boil: 4 cups/1 litre vegetable stock (bouillon powder or cubes with water). Cover and keep warm on the stove.

In another pot, heat 3 T olive oil. 

• Add: 1/2 chopped onion. Sauté and stir 3 minutes.
• Add: 1 cup/190 grams arborio rice. Stir 2 minutes.
• Add: 1 ladle of hot stock. Stir gently with wooden spoon and then let the rice absorb the liquid.
• Repeat until all the liquid has been absorbed.
• Add: salt and pepper and desired herbs.
• Topping Suggestions (infinitely expandable and variable)
  • Pine nuts
  • Sliced almonds
  • Edamame (fresh or frozen)
  • Grated cheese (dairy or vegan)
  • Nutritional Yeast
  • Raw or from jars: Peppers (chopped); Carrots (grated); Fresh tomatoes (thinly sliced or small chunks); Olives; Sun-dried tomatoes
  • Cooked: Peas (fresh or frozen); Mushrooms (sliced and sautéed), Portobellos are especially tasty; Broccoli (lightly steamed or stir fried); Cauliflower (lightly steamed; Asparagus (lightly steamed); Thin green beans (lightly steamed); Fresh Spinach (sautéed)

Easier Brown Rice Version

Cook some brown rice (small, medium, or long grain) with bouillon and 2 T olive oil. Add salt and pepper and herbs. Add Toppings, as above. Try mounding the rice in the centre of each bowl and then placing small plops of toppings in artful designs around the edges.

You can do this! If you are in a hurry, pick just a couple of ingredients and buy them already prepared or at least already prepared to steam or warm.

Each meal with fewer or no animal products helps make another one possible.

Each step you take to reduce the consumption of animal products sends a message to industrial farming, models change to friends and family, and witnesses to hope-filled confidence that Christ’s restoration of all creation is coming.

Picnic Basket Rice Salad

By Margaret B. Adam Three parts:

         1) Rice

         2) Vegetables and Beans

         3) Dressing and Seasoning

1) Put rice and water on to cook (enough for 4-6 servings, give or take)

2) Gather and prepare some of the following:

½ onion, diced small 1-2 cloves garlic, crushed 1-2 carrots, grated 1 sweet pepper (red, yellow, green), chopped cherry tomatoes, whole or halved any other raw vegetable 1-2 courgettes/zucchinis, very-lightly steam or boil small chunks, or stir fry very thin half moon slices 1-2 bunches broccoli, very lightly steam or boil florets and chopped stalk bunch asparagus, very lightly steam or boil bite-sized pieces a bowl of mushrooms, sliced and sauteed a bowl of skinny green beans, very lightly steamed bite-sized pieces any other cooked vegetable some frozen corn, cook by adding to the pot of one of the above vegetables, for the last minute or so some frozen peas, cook as the corn 1-2 cans of beans, drained (mix and match as you like)

3) About 1/3 of a bottle of your favourite salad dressing (give or take)

Mix all ingredients together, with plenty of salt and pepper and herbs (basil and thyme or your choice) to taste. Serve room temperature or cold (if you've made it the day before and refrigerated it.) This works with any kind of rice, one veg or ten, any seasoning theme. Good for last minute picnic, barbeque, potluck offerings, as well as clean out the fridge days.