5 Vegan Recipes.. No Tofu included

Hey Fam Hey! I’m back with more info for the fam. Today I wanted to delve into actual recipes you guys can use on your wellness journey. As a culture being vegan can be challenging because main stream nutrition does not fit our palettes. We simply don’t like the flavor or variety that comes with alot of vegan recipes. It can make us feel defeated and sometimes left out because we simply do not align with those flavors. They are void of the personality, connection and the robust flavors our culture is known for. This leaves us feeling disconnected and unengaged from this dietary preference most times. I know many of the fam would love to be vegan but eating tofu and bland vegetables everyday is simply a no go.

But fear not this is why I want to shed light on 5 vegan recipes that are fit for the culture. They have bold flavor and will remind you of home. Something familiar, enjoyable and beneficial to your nutrition goals. Now how you gonna’ beat that fam???

Ok So lets get into them, no need for the long talk.

Jerk Roasted Vegetables and Brown Rice

Ingredients:

• 1 large sweet potato, cubed

• 1 Red Bell Pepper, cut into chunks

• 1 zucchini, sliced into half moons

• 1 Red onion, cut into wedges

• 2 Cups of jerk seasoning

• 2 tbsp olive oil

• 1 Cup brown rice

• Juice of 1 lime

• Fresh cilantro to garnish

Steps:

1. Preheat oven to 425°F. Toss vegetables with olive oil and jerk seasoning on a large baking sheet

2. Roast 25-30 minutes, flipping halfway, until vegetables are caramelized and tender

3. While vegetables roast, cook brown rice in vegetable broth according to package directions

4. Fluff brown rice with a fork and squeeze lime juice over it

5. Serve roasted jerk vegetables over brown rice

6. Garnish with fresh cilantro and extra lime wedges

Tid Bit: Sweet Potatoes are packed with Vitamin A and Fiber, supporting eye health and steady blood sugar throughout the day!

Background: Sweet potatoes and greens have been staple crops across the African diaspora for generations supporting families with wholesome, affordable nutrition.

Black Eyed Peas and Vegetable Soup

Ingredients:

• 2 cans (15 oz) black-eyed peas, drained and rinsed

• 2 carrots, diced

• 2 celery stalks, diced

• 1 onion, diced

• 3 cloves garlic, minced

• 1 can (14 oz) diced tomatoes

• 6 cups low-sodium vegetable broth

• 2 cups chopped collard greens

• 1 tsp smoked paprika

• 1 tsp dried thyme

• 1 bay leaf

• 1 tbsp olive oil

• Salt and pepper to taste

Steps:

1. Heat olive oil in a large pot over medium heat. Sauté onion, carrots, celery, and garlic for 5 minutes

2. Add smoked paprika and thyme, stir for 30 seconds

3. Add black-eyed peas, tomatoes, broth, and bay leaf. Bring to a boil

4. Reduce heat and simmer 20-25 minutes until vegetables are tender

5. Add chopped greens and cook 5 minutes until wilted

6. Remove bay leaf, season with salt and pepper, serve with crusty bread or cornbread

Tid Bit: Black Eyed Peas are rich in folate and plant protein, essential in cell repair and energy.

Background: We know black eyed peas are also a symbol of good fortune for those of us that are African American, so this is not only a legume that’s good for the body it it also traditionally good for the spirit!

Stewed Greens with Smoked Mushrooms

Ingredients:

• 2 bunches collard or mustard greens, chopped

• 8 oz smoked or roasted mushrooms (shiitake or portobello), sliced

• 1 onion, diced

• 3 cloves garlic, minced

• 1 tbsp liquid smoke (or smoked paprika)

• 3 cups low-sodium vegetable broth

• 1 tbsp olive or avocado oil

• 1 tsp dried thyme

• 1/2 tsp crushed red pepper flakes

• 1 tbsp apple cider vinegar

• Salt and pepper to taste

Steps:

1. Heat oil in a large pot over medium heat. Sauté onion and garlic until soft, about 4 minutes

2. Add sliced mushrooms and cook until browned, about 6-8 minutes

3. Add liquid smoke, thyme, and red pepper flakes. Stir to combine

4. Add greens in batches, stirring to wilt each batch before adding more

5. Pour in vegetable broth, cover, and simmer 25-30 minutes until greens are tender

6. Stir in apple cider vinegar, season with salt and pepper, and serve.

Tid Bit: Dark Greens are rich in Iron and Vitamin K for bone and blood health, while mushrooms add savory depth without any meat!

Background: This plant based take on a southern dish honors our tradition of slow cooking greens, while adding smoky flavors without the pork.

Plantain and Blackbean Power Bowl

Ingredients:

• 2 ripe plantains, sliced

• 2 cups black beans (cooked)

• 1 cup brown rice

• 1 avocado, sliced

• 1/2 red cabbage, shredded

• Lime wedges

• Fresh cilantro

• Coconut oil for frying

Steps:

1. Cook brown rice according to package

2. Fry plantain slices in coconut oil until golden

3. Warm black beans with cumin and garlic

4. Build bowls: grain base, beans, plantains, cabbage, avocado

5. Top with fresh cilantro and squeeze of lime

Tid Bit: Plantains have resistance starch which helps to feed good gut bacteria.

Background: Plantain are beloved across Africa and the Caribbean, a versatile and nourishing staple.

Spiced Chickpea Stew

Ingredients:

• 1/2 cup olive oil

• 4 cloves garlic, minced

• 1 yellow onion, diced

• 1-2 inch piece ginger, peeled and diced

• 1/2 teaspoon ground turmeric

• 1 teaspoon red pepper flakes

• 2 (15 oz) cans chickpeas, drained and rinsed

• 15 oz can coconut milk or coconut cream

• 2 cups organic chicken stock (or vegetable stock)

• 1 bunch collard greens or dandelion greens, stems removed and roughly chopped

• Mint leaves, non-dairy yogurt, pita bread (optional for serving)

Steps:

1. Add olive oil to large pot over medium heat. Stir in garlic, onion, and ginger. Sauté for 5 minutes until fragrant

2. Stir in turmeric, red pepper flakes, and chickpeas. Cook until chickpeas are crisped and slightly browned, about 10 minutes

3. Remove 1 cup of chickpeas from pan and set aside for garnish

4. Using a potato masher or fork, mash remaining chickpeas to release their starchy insides to thicken the stew

5. Add coconut milk and stock. Bring to a boil, cover, and reduce heat to simmer for 30-35 minutes

6. Add collard greens or dandelion greens and cook for 5 minutes

7. Divide into bowls and garnish with reserved chickpeas, yogurt, mint, and red pepper flakes. Serve with pita bread

Tid Bit: Chickpeas are protein and iron powerhouses. Tumeric and ginger add anti-inflammatory benefits for deep healing

Background: Spiced Stews are a tradition across many parts of the African Diaspora, chickpeas especially to Trinidad and Tobago. I love how our culture is so vast and multi-dimensional.

Many of our foods have ALWAYS held alot of nutrients that would benefit us short term and in the long run. Our heritage and culture holds all the keys we need for our health to thrive and grow. These recipes hold many nutrients from Fiber, Protein, Vitamin C, Iron, Vitamin A and even Antioxidants. These recipes are simple and easy to make. They hold our flavors but are not labor intensive and will be easy to put on repeat.

If you would like access to these recipes in your back pocket on demand, I encourage you to download my Rooted Wellness Tool. An all in one digital wellness app. These are just a few of the recipes this tool holds. There are recipes fit for all dietary preferences. It will be your greatest companion on your wellness journey with helping you with everything from grocery shopping, meal ideas, snacks and journaling. It’s all you need in once place.

Don’t be afraid to check out any of my other recipe blogs as well

-As Always Peace and Love

Jess