Sample Recipes from Everyday Happy Herbivore By Lindsay S. Nixon
Table of Contents
- Skillet Refried Beans
- Sweet Potato Dal
- Quick Burgers
- Spicy Orange Greens
- Sage Gravy
Skillet Refried Beans
Sure canned refried beans are easy, but you just can’t top the taste of homemade. The little effort required here is so worth it — these beans are fantastic!
- 1 small onion, finely diced
- 15-oz can pinto beans (undrained)
- 1 tsp ground cumin
- 1/2 tsp chili powder paprika
Line a skillet with a thin layer of water and saute onion over high heat until translucent and most of the water has cooked off. Add cumin, chili powder and a few dashes of paprika, stirring to coat the onions. Add beans with their juices and stir to combine. Reduce heat to low and mash beans well using a fork or potato masher. It will look very soupy, but don’t be alarmed. Crank the heat up to high and bring to a boil. Once boiling, reduce to medium and simmer 10 minutes. If the beans start popping and splashing, cover for a few minutes, then uncover. Stir every minute or so, scraping along the bottom to lift the beans. After 10 minutes the liquid should have significantly reduced. It may still be a little soupy, that is alright, it will thicken as it cools. However, if its really soupy, cook longer. Add salt and pepper to taste then serve.
Per Serving: 216 Calories, 0.4g Fat, 41.7g Carbohydrates, 15.7g Fiber, 4.8g Sugar, 13.7g Protein
Sweet Potato Dal
This soup is Dal-icious! It’s so flavorful you’ll want seconds and thirds!
- 1 small sweet potato, skinned
- 1 small onion, finely chopped
- 3 garlic cloves, minced red pepper flakes
- 1/4 tsp turmeric
- 1/4 tsp garam masala
- plus extra 1 cup vegetable broth
- plus extra 1/2 cup red lentils
- 4 cups spinach, or more salt
Dice sweet potato into small 1/2-inch cubes, and set aside. Line a medium pot with a thin layer of water and saute onions and garlic for a minute. Add a pinch or two red pepper flakes and continue to cook until all the water has cooked off. Add turmeric, 1/4 tsp garam masala and stir to coat. Add 1 cup broth, uncooked lentils, and bring to a boil. Once boiling reduce to low, cover, and simmer for about 5 minutes. Add sweet potatoes, bring to a boil again and reduce to low and simmer, until lentils are fully cooked (they expand and the sauce thickens), about 5 minutes more. Check periodically to see if you need additional broth (I tend to add an extra 1/2 cup but it can vary). Once lentils are cooked and sweet potatoes are fork ten- der, taste, add more garam masala as desired (I like to add another 1/4 tsp but some blends are stronger than others). Add spinach, continuing to stir until spinach cooks down and softens. Add salt to taste and serve.
Per Serving: 232 Calories, 0.9g Fat, 42.2g Carbohydrates, 17.7g Fiber, 4.7g Sug- ar, 15.4g Protein
I developed these burgers in a hotel room: they’re quick, easy and require very few ingredients (In fact, except for the beans and seasoning packet, I sourced all the ingredients from the complimentary “breakfast bar”). I make these burgers anytime I need a super fast meal or I’m really low on ingredients.
- 15-oz can black beans, drained and rinsed
- 2 tbsp ketchup
- 1 tbsp yellow mustard 1 tsp onion powder (granulated)
- 1 tsp garlic powder (granulated)
- 1/3 cup instant oats
Preheat oven to 400F. Grease a cookie sheet or line with parchment paper and set aside. In a mixing bowl, mash black beans with a fork until mostly pureed but still some half beans and bean parts are left. Stir in condiments and spices until well combined. Then mix in oats. Divide into 4 equal portions and shape into thin patties with your hands. Bake for 7 minutes, then carefully flip over and bake for another 7 minutes, or until crusty on the outside. Slap into a bun with extra condiments and eat!
Chef’s note: If you only have rolled oats, chop them up in a food processor or blender so they are smaller and more like instant oats. Rolled oats left whole tend to make the burgers fall apart.
Per Burger: 109 Calories, 0.5g Fat, 17.6g Carbohydrates, 3g Fiber, 2.2g Sugars, 5g Protein
Spicy Orange Greens
The slightly spicy orange sauce in this dish is one of my favorites. You can serve it with any greens you like or have on hand, but collard greens are my favorite to use. For a complete meal, serve over or tossed with noodles.
- 1/3 cup water
- 2 tbsp soy sauce
- 2 tbsp minced fresh ginger
- 1/4 tsp red pepper flakes
- 1 tbsp orange marmalade or jam
- 4 cups greens (any)
Pour water, soy sauce, ginger and red pepper flakes into a skillet. Turn heat to high and saute until the ginger is fragrant, about 1 minute. Whisk in marmalade and then add chopped greens. Reduce heat to medium and using tongs, turn greens into the sauce. This will help cook the greens down; stop when your greens are bright green and have softened. Serve.
Chef’s Note: Cooked broccoli florets may be substituted for the greens. Toss cooked broccoli with the sauce once it’s been warmed and serve.
Per Serving: 156 Calories, 1.5g Fat, 32g Carbohydrates, 8.8g Fiber, 11.6g Sugars, 10.1g Protein
Makes 1 1/2 cups
Good over greens, mashed potatoes, faux chicken—anything really. This is my latest go-to gravy.
- 1/2 cup vegetable broth
- 1/2 cup non-dairy milk
- 1 tbsp rubbed sage (not powdered)
- 2 tbsp nutritional yeast
- 2 tbsp white whole wheat flour
- 1/4 tsp garlic powder (granulated)
- 1/4 tsp onion powder (granulated)
- 1/4 tsp liquid smoke dash paprika
- 1 lemon wedge (juice of)
- pinch of salt, black or white pepper
Whisk all ingredients together in a medium pot, taking care to rub the sage between your fingers to break it down into smaller bits, especially if your brand is a little rustic with bigger leaves and stick pieces (pull out those sticks if you can). Squeeze the juice out of your lemon wedge completely, and discard the rind. Bring gravy to near boil over high heat but just before it boils, immediately turn off the heat and remove the pot to a non-hot burner, stirring it. Taste, adding black or white pepper and salt as desired.
Chef’s Note: Brown rice flour may be substituted for a gluten-free option.
Per Serving (1/4 cup): 29 Calories, 0.3g Fat, 4.7g Carbohydrates, 1.2g Fiber, 1.2g Sugar, 2.6g Protein
Everyday Happy Herbivore includes over 175 quick-and-easy low-fat vegan recipes.