VEGAN Chickpea Tuna Salad | EASY Chickpea Salad Sanwiches | Vegan Kid’s Recipe | Healthy Lunch

This chickpea tuna salad is so versatile, flavorful, and worth giving a try.

Since school is right around the corner, this definitely could become a staple, especially for those picky eaters you might have around! 😂😋

Check out the written and video recipes below!

Chickpea “Tuna” Salad

Cook and Prep Time: 15 minutes

You Need:
  • 1 large can Chickpeas, rinsed and drained
  • 2 Carrots, shredded
  • 2 stalks of Celery, finely chopped
  • 1 Red Onion, diced
  • 2-3 clove Garlic, minced
  • ½ cup Cilantro, finely chopped
  • 1 Lemon, juiced
  • 2-3 tbsp. Tahini
  • 2-3 tbsp. Dijon Mustard
  • Salt, to taste
  • Black Pepper, to taste
  • Bread of choice
  • Toppings of choice (lettuce, tomato, mustard, vegan mayo, sriracha, red onion, etc.)
DIRECTIONS
  1. Rinse and cut the vegetables accordingly.  Rinse and drain the beans. 
  2. Dry the beans and add them to a large bowl.  Mash the chickpeas with a potato masher or fork, leaving some whole chickpeas for texture.
  3. Add carrots, celery, and red onion to bowl with chickpeas and begin to stir.
  4. Add the cilantro, lemon juice, tahini, Dijon mustard, salt, and pepper.  Stir to combine.
  5. Once thoroughly mixed.  Serve on toasted grain free bread or add to a wrap along with the desired toppings.  Enjoy!

How to Make Roasted Chickpeas | Chickpea Stir-Fry | Chickpea Salad

Chickpeas are one of my favorite ingredients to use by far.

They are so incredibly versatile, and are a great source of fiber (and, yes, plant-based protein).

So today, we are going to be making:

  • Chipotle-Lime Roasted Chickpeas
  • Chickpea Summer Salad
  • Chickpea & Bell Pepper Stir-Fry

I hope you enjoy these recipes!

Also, feel free to check out my live cooking classes here!

Video and written recipes can be found below!

Chickpea Salad


Cook and Prep Time: 15 minutes

You Need:


• 1 large can Chickpeas, rinsed and drained
• 2 Carrots, diced
• 2 stalks of Celery, finely chopped
• 1 Bell Pepper, diced
• 1 Red Onion, diced
• 1 clove Garlic, minced
• ½ cup Cilantro, finely chopped
• 1 Lime, juiced
• 1 tbsp. Olive Oil
• Salt, to taste
• Black Pepper, to taste

DIRECTIONS
  1. Rinse and cut the vegetables accordingly. Rinse and drain the beans.
  2. Dry the beans and add them to a large bowl.
  3. Add carrots, celery, and red onion to bowl with beans and begin to stir.
  4. Add half the cilantro, lime juice, olive oil, salt, and pepper. Stir to combine.
  5. Once thoroughly mixed, top with remaining cilantro and serve. Enjoy!

Chickpea Stir-Fry with Bell Peppers and Snow Peas

Serves 2-3

Cook and Prep Time: 30 minutes

You Need:


• 1 small can Chickpeas, rinsed and drained
• 1 Red Bell Pepper, cut into thin strips
• 1 Green Bell Pepper, cut into thin strips
• 1 Yellow Onion, cut into thin strips
• 1 bunch Baby Bok Choi, cut into ½ inch pieces, stems and leave separated
• 1 cup Brown Jasmine Rice
• 1 bunch Scallions, thinly chopped, whites and greens separated
• 2 cloves Garlic, minced
• Olive Oil
• 3 tbsp. Tamari
• Black Pepper, to taste
• 1 tbsp. Red Pepper Flakes (optional)

DIRECTIONS
  1. Rinse and chop all vegetables accordingly. Combine rice and 2 cups of water in a pot and bring to a boil. Once boiled, reduce heat to a simmer and cover for about 40 minutes. Fluff with a fork and cover until ready to serve.
  2. In a large pan or wok, add 2 tbsp. olive oil and bring to medium-high heat. Add scallion whites and garlic, stirring frequently until softened, 1-2 minutes.
  3. Add chickpeas, stirring until lightly browned, 3-5 minutes.
  4. Add bok choi, onion, and bell peppers, stirring until crisp and tender, 3-5 minutes. Then, add tamari, red pepper flakes, and black pepper to taste, and cook for 1 minute further.
  5. Remove pan from heat and divide rice and stir fry among plates. Garnish with scallion greens. Enjoy!

Roasted Chipotle Pepper-Lime Chickpeas

Serves 2-3

Cook and Prep Time: 30 minutes

You Need:


• 1 large can Chickpeas
• 1 tbsp. Olive Oil
• Salt, to taste
• Pepper, to taste
• 1 Lime, juiced
• 2 tbsp. Ground Chipotle Pepper
• 1 tbsp. Garlic Powder

DIRECTIONS
  1. Rinse and drain the chickpeas. Heat an oven to 400°F. Juice the lime.
  2. On a baking tray, add chickpeas and spices. Sprinkle olive oil and lime juice all over and mix well with hands.
  3. Once oven is warm, place chickpeas in the oven for 20-25 minutes, or until slightly crispy, mixing halfway through.
  4. Place in a bowl for serving, enjoy!

Quinoa “Fried Rice” | Chickpea & Quinoa Salad | Quinoa & Black Bean Tacos [Plant Based]

Quinoa has become exponentially more popular over the past decade.

In the plant-based community, it is highly-touted because it is a complete protein, meaning in contains all the essential amino acids in meaningful amounts.

This is uncommon among your plant foods. Along with this, quinoa is a great source of trace minerals like manganese, phosphorus, iron, magnesium, copper, and zinc.

Today, we will be making Quinoa “Fried Rice,” a Chickpea & Quinoa Salad, and Quinoa-Black Bean Lettuce Tacos.

Also, feel free to check out my live cooking classes here!

Enjoy!

Check out the written recipes and video below!

Quinoa and Black Bean Lettuce Tacos

Cook and Prep Time: 30 minutes

Serves: 4

You Need
  • 1 cup Quinoa, cooked
  • 1 15 oz. can Black beans, rinsed and drained
  • 1 cup Sweet Corn, rinsed and drained
  • 1 Head Butter Lettuce, leaves removed and stacked
  • ½ Red Onion, diced
  • 3-5 cloves Garlic, minced
  • 1 cup Bell Peppers, diced
  • Salt, to taste
  • Black Pepper, to taste
  • 2 Limes, juiced
  • 1 tbsp. Ground Cumin
  • 1 tbsp. Smoked Paprika,
  • 1 tbsp. Chili Powder
  • Olive Oil
  • ½ cup Cilantro, chopped, for garnish
  • Avocado, diced tomatoes, chopped jalapenos, for garnish (optional)
DIRECTIONS
  1. Rinse and chop the produce accordingly.
  2. Set a large pan to medium heat.  Add 1 tbsp. olive oil.  Then, add garlic and onions, and cook for 4-5 minutes, stirring occasionally to avoid burning.
  3. Add in cooked quinoa, black beans, bell peppers, and corn. Stir to combine and everything is warmed through, 1-2 minutes.  Then, add ground cumin, smoked paprika, chili powder.  Stir to combine and evenly mixed, 1-2 minutes more.  Season with salt and pepper to taste.
  4. Add taco mixture to a butter lettuce leaf.  Top with garnishes and chopped cilantro. Enjoy!

Quinoa Fried Rice

Cook and Prep Time: 30 minutes

Serves: 3-4 people

You Need
  • 1 cup Cooked Quinoa
  • 1 Yellow Onion, minced
  • 3-4 cloves Garlic, minced
  • 1 Carrot, diced
  • 1 ½ cup Peas
  • 1 – 1 ½ cups Broccoli Florets, chopped
  • 2 tbsp. Tamari (add more as needed
  • 1 tbsp. Sesame Oil, for garnish
  • Olive Oil
  • Salt, to taste
  • Black Pepper, to taste
  • ¼ cup Scallion Greens, for garnish
  • ½ cup Cashews, chopped, for garnish
  • Red Chili Flakes, for garnish (optional)
DIRECTIONS
  1. Rinse and chop the produce accordingly. 
  2. Set a large skillet or wok to medium-high heat.  Once hot, add 1 tbsp. olive oil.  Then, add carrots, and cook for 2-3 minutes. 
  3. Add broccoli and onion, cooking for 2-3 minutes more.  Season slightly with salt and pepper.
  4. Add garlic and peas.  Toss to combine, and cooking for 1-2 more minutes. 
  5. Add quinoa, sesame oil, and tamari.  Toss together until combined evenly.  Cook until everything is warmed through evenly, 1-2 minutes.  Season with salt and pepper if needed.
  6. Plate your “fried rice.”  Garnish with sesame oil, scallion greens, chopped cashews, and/or chili flakes.  Enjoy!

Chickpea & Quinoa Salad

Cook and Prep Time: 45 minutes

Serves: 4 people

You Need
  • 2 cups Cooked Quinoa
  • 1 15 oz. can chickpeas, drained and rinsed
  • 1 cup Cherry Tomatoes, halved
  • 1 cup Carrots, chopped
  • 1 cup Bell Peppers, chopped
  • ½ cup Red Onion, chopped
  • ¼ cup Scallions, chopped
  • 2 Tablespoons olive oil
  • 1-2 tbsp. Tahini
  • 1 Lemon, juiced OR 1-2 tbsp. Red Wine Vinegar
  • Salt, to taste
  • Black Pepper, to taste
  • ½ cup Chopped Cilantro or Parsley, for garnish
DIRECTIONS
  1. Rinse and chop the produce accordingly.  Combine tahini, olive oil, and lemon juice in a bowl.  Whisk to combine.
  2. Add the rest of the ingredients to a large bowl, except the cilantro/parsley.  Season with salt and pepper as needed.  Toss to combine.
  3. Serve with greens or serve hot in wraps or tacos.  Finish with olive oil and fresh herbs.  Enjoy!

Vegan Chickpea and Lentil Meatloaf

Cook and Prep Time: 60 minutes
Serves: 4-5 people


You Need:


• 1 small can Chickpeas, rinsed and drained
• 1 small can Lentils, rinsed and drained
• 1 head Dinosaur Kale, finely chopped
• 1 White Onion, diced
• 3 Carrots, diced
• 3 stalks Celery, diced
• 1 head Garlic, minced
• 1 tbsp. Thyme, dried
• 1 tbsp. Sage
• ½ tbsp. Dried Rosemary
• 1 tbsp. Smoked Paprika
• 1 tbsp. Ground Cumin
• ½ cup Parsley, chopped
• 2-3 cups Button Mushrooms, minced
• 2 tbsp. Tamari sauce
• ½ cup Almonds, chopped roughly
• 1 cup Oats, ground into a flour
• 2 tbsp. Tomato Paste
• 1/3 cup Golden Raisins
• Salt, to taste
• Black Pepper, to taste
• Olive Oil

DIRECTIONS

  1. Rinse and chop the produce accordingly. Preheat an oven to 400˚F. Line 1 bread loaf baking tray (or 2 if needed).
  2. Set a large pan or skillet to medium heat and add 1 tbsp. olive oil. Once hot, add onion, celery, and carrots. Sauté until softened, 6-7 minutes. Add garlic and tomato paste, and cook for 1 minute more.
  3. Add mushrooms to the pan, and cook until they have released their liquid and the pan has dried up on the bottom, 6-8 minutes. Add tamari, and toss to combine. Remove from heat and set mixture aside to cool.
  4. To a large bowl, add chickpeas and lentils, and begin to mash. Do not mash completely to keep some texture in your filling.
  5. Add the cooled mixture, almonds, raisins, oat flour, spices, and half of your parsley. Toss to combine so that the flour has been completely incorporated. Add more oat flour if needed. Season with salt and pepper if necessary.
  6. Place mixture in your baking tray, patting down to ensure there are no air pockets. Repeat the process in a second tray if needed. Place trays in the oven, and bake for 20-25 minutes.
  7. Remove your baking tray from the oven, and garnish with parsley. Enjoy!

Plant-Based Loaded Baked Sweet Potato

One of many different variations you can do on a loaded sweet potato. This one is a little more Middle Eastern, but you can put whatever flair on it that you like!

Today, we are making a loaded sweet potato. This dish can be made a variety of ways, with the basic steps being the same.

Today, our filling is going to include chickpeas, spinach, and a bunch of spices.

We are then going to top it off with this delicious tahini-mustard-coconut nectar sauce and some broccoli sprouts.

You can check out the Youtube video below!

Cook and Prep Time: 60 minutes

Serves: 4

You Need
  • 4 Large Sweet Potatoes
  • 1 head Garlic, minced
  • 1 Red Onion, diced
  • ½ cup Alfalfa Sprouts, for Garnish
  • 1 large can Chickpeas, rinsed and drained
  • 4 cups Spinach, chopped
  • Salt, to taste
  • 1 tbsp. Garlic Powder
  • 1 tbsp. Onion Powder
  • 1 tbsp. Curry Powder
  • Olive Oil
  • Salt, to taste
  • Black Pepper, to taste

For the Dressing

  • 2-3 tbsp. Tahini
  • 1 Lemon, juiced
  • ½ tbsp. Honey
  • 1 tbsp. Dijon Mustard
  • Salt, to taste
  • Water (if needed)
DIRECTIONS
  1. Preheat oven to 400˚F.  Line 1 baking tray.  Rinse and chop the produce accordingly.
  2. With a fork, poke holes in the sweet potatoes all over the skin.  Place the potatoes on the baking tray.  Coat the skin of each of the potatoes with olive oil, and sprinkle with a pinch of salt.  Once the oven is hot, place the potatoes in the oven, and allow them to cook for 45 minutes, until they are able to be easily cut with a fork.
  3. Make the filling.  Set a pan to medium heat, and add 1 tbsp. olive oil.  Once hot, add garlic and red onion.  Cook until onion is translucent, stirring occasionally, 4-5 minutes.
  4. Add chickpeas to your pan.  Season with salt and pepper.  Cook for additional 4-5 minutes.  Add curry powder, garlic powder, and onion powder, and toss to combine.
  5. Add the spinach to the pan with chickpeas.  Add it in bunches until all spinach has wilted, 2-3 minutes.  Season with salt and pepper if needed.  Then, set aside until Step 7.
  6. Make the dressing.  Combine all ingredients in a bowl, and set aside for serving.
  7. Cut a potato down the middle.  Add about 1 cup of filling to the potato.  Garnish with alfalfa sprouts and tahini honey mustard.  Enjoy! 

Mushroom Walnut Ragu

One of my favorite dishes growing up used to be a homemade ragu with pasta.

I’ve played around with a few different variations, in an attempt to find a healthier plant-based version. This is the one I’ve landed on!

You can check the out the YouTube video below!

Cook and Prep Time: 60 minutes

Serves: 4

You Need:

  • 1 ½ lb. Mushrooms, diced
  • ¾ cup Walnuts, chopped
  • 1 Yellow Onion, diced
  • 1 head Garlic, minced
  • 3 Carrots, diced
  • 2 stalks Celery, diced
  • 1 large can (29 oz.) Crushed or Pureed Tomatoes
  • 16 oz. Chickpea Pasta
  • Olive Oil
  • Salt, to taste
  • Black Pepper, to taste
  • ¾ cup Dry Red Wine
  • 1 tbsp. Tamari
  • 1 tbsp. Onion Powder
  • 1 tbsp. Garlic Powder

DIRECTIONS

  1. Rinse and chop the produce accordingly.  Cook your pasta according to package instructions.  Then, set aside until Step 5.
  2. Make the sauce.  Set a large pot to medium heat.  Once hot, add garlic and onion, stirring occasionally to avoid burning.  Cook until onion is translucent, about 4-5 minutes.
  3. Add celery and carrots.  Stir frequently and cook for 3-4 minutes more, until slightly softened.
  4. Increase heat to medium-high, and add mushrooms, cooking until they have reduced, 3-4 minutes.  Add 1 tsp. salt, tamari, and red wine, cooking until alcohol has burned off, another 3-4 minutes. 
  5. Add walnuts, tomatoes, garlic powder, onion powder.  Stir to combine, and bring sauce to a boil.  Then, cover and reduce heat to a simmer.  Allow sauce to cook for at least 20 minutes before serving, stirring occasionally.  For a richer sauce, you can allow the sauce to simmer for 2-3 hours, adding water if needed.  Add salt and pepper if needed.
  6. Add 1 spoonful of sauce to the pasta and toss to combine.  Distribute pasta evenly among serving bowls.  Top with sauce.  Garnish with fresh chopped basil leaves.  Enjoy!

Top 10 Plant Based Protein Sources | Whole Food Plant Based Protein

If you’ve seen my video on nutrition you know that a plant-based approach to eating is a key to longevity.

I often get asked about plant-based or vegan sources of protein, and if they are as good as animal sources.

Now, I am not vegan, but about 90% of the food I eat can fall into that category. So based on my experience (and preference), I wanted to share some of my favorite plant-based, vegan protein sources.

More importantly, I also tell you a little bit about what I do to make them taste awesome!

Arugula Salad with Toasted Chickpeas, Roasted Sunchokes, Almonds, and Tahini Dressing

Salads can be tricky.

Many people associate eating a salad with eating healthy.  If you’re getting the right ingredients and adding a lot of color to your salads, you are probably right!

But inevitably, it gets to the point where people feel stuck because they end up eating the same salad with the same boring dressing.  This leads to giving up due to a lack of variety.

This is why I find salads a challenge.  If you are going to make an unforgettable salad you actually WANT as a meal, you need to get creative.  You have to add texture, different temperatures, and creative dressings.

I think this salad is a good example of bringing those principles together to make a delicious dish you can go back to again and again.

Serves: 2

You Need:

  • 1 5 oz. container Arugula
  • 1 small can Chickpeas, rinsed and drained
  • 5 oz. Sunchokes, chopped
  • 1 handful Almonds, chopped
  • 1 tbsp. Turmeric
  • Olive Oil
  • Salt, to taste
  • Black Pepper, to taste

For the Dressing:

  • 1 tbsp. Olive Oil
  • 2 tbsp. Tahini
  • ½ tbsp. Honey
  • 1 tbsp. Apple Cider Vinegar
  • Salt, to taste
  • Black Pepper, to taste
  • Water (for consistency if necessary)

DIRECTIONS                      

  1. 1. Rinse and chop the produce accordingly. Rinse the arugula and set aside in a bowl until ready to serve. Chop the almonds.
  2. 2. Preheat an oven to 450˚ Line 1 baking tray.
  3. 3. Add sunchokes to baking tray, and season with salt and pepper. Drizzle with 1 tbsp. olive oil, and toss to combine.  Once the oven is warm. Add sunchokes, and allow them to roast for 20-30 minutes, until tender enough to be pierced with a fork.