Vegan Farro & Butter Beans with Kale

Beans truly are the magical fruit. What is your favorite bean? Have you ever tried butter beans? They are a game changer. Fresh is best but canned are tasty, too. Now let’s talk about faro. Similar to kamut or bulgur wheat, farro makes a good alternative grain. It does contain gluten, however it contains lower levels than today’s wheat, and if prepared properly, the gluten is pre-digested and broken down by sprouting and fermentation like a sourdough process. This makes it much more tolerable with anyone sensitive to gluten.

Farro & Butter Beans with Kale | Vegan | #PureKitchenBlog

Still not convinced? Try my simple Vegan Farro & Butter Beans with Kale dish for dinner tonight. Even better -Farro is an excellent source of protein, fiber and nutrients like magnesium and iron; it’s a big step up from using white rice or other refined grains in your favorite dishes.

Farro & Butter Beans with Kale | #Vegan | #dairyfree

The kale in this dish is raw which adds a variety of texture and of course a handful of vital nutrients. Marinated first in lemon juice and olive oil helps break the kale down and makes it more palatable. Cooked so simply, this Farro and Butter Beans recipe is so flavorful yet has no additional spices. It’s incredible how flavorful vegetables are; they don’t need to coated in sauces or tons of spices.

Farro & Butter Beans with Kale | #Vegan | #dairyfree

This Farro & Butter Beans with Kale recipes is hearty, warm, full of flavor, fiber, protein, and a bunch of micro nutrients. You can’t go wrong with this dish.

Farro & Butter Beans with Kale | #Vegan | #dairyfree
Farro & Butter Beans with Kale | #Vegan | #dairyfree

FARRO & BUTTER BEANS WITH KALE RECIPE

serves 4

INGREDIENTS

Farro & Butter Beans with Kale | #Vegan | #dairyfree
  • 1 cup dry farro (grain)

  • 4 cups water or vegetable broth

  • 1 can of butter beans

  • 2 cup kale, chopped

  • 1/2 lemon, juiced

  • 1 cup yellow onion, chopped

  • 3 Tbsp olive oil or Miyoko’s butter

  • 1 tsp sea salt + more to taste

  • 1 tsp onion powder

  • 1 tsp red chili flakes

  • garnish: chopped chives or mint, parmesan cheese.

DIRECTIONS

  1. In a saucepan heat the dry farro and water until it boils. Let boil for 5 minutes. Turn down the heat, cover and let simmer for 50-60 minutes.

  2. In the meantime, cook the onion in a frying pan with 1 Tbsp olive oil or butter and a pinch of sea salt. Cook until translucent and then cook a little longer until caramelized and browned. This might take 6-8 minutes. Keep tossing and scraping. Add a bit more oil if necessary.

  3. In a medium sized bowl combine chopped kale, 1/2 lemon juice and 1 tsp olive oil. Using your hands massage the kale really well. Let it sit for about 5-10 minutes.

  4. Once the onions are nice and caramelized, add the onion powder, chili flakes, butter beans, another Tablespoon of olive oil and a pinch more sea salt. Mix well and heat until beans are warm.

  5. When the farro is done cooking you may need to discard any excess water. Farro shouldn’t be rubbery it should be soft and well cooked. Add farro to the beans and onion mixture. Add a few pinches of sea salt and a few teaspoons of olive oil or butter.

  6. Add the kale to the farro and beans. Toss well. Taste it to be sure you have enough salt.

  7. Garnish with fresh herbs and vegan cheese (optional).

  8. Serve warm and enjoy.

Warm Ginger Glazed Carrot Quinoa Salad

This warm quinoa salad with ginger glazed carrots and onions will knock your socks off. This quinoa dish recipe has a bit of heat, a bit of sweet and a lot of savory. There’s crunch, nuttiness and fresh greens to add a punch of added health benefits.

Maple Glazed Carrot Quinoa Salad #vegan #recipe #purekitchenblog

Have you seen the show Grace and Frankie yet? If not, you should. It’s a real kick. I watched one entire season with my mom. We would get together a few times a month and binge watch together. Then I got hooked and watched the rest of the season’s myself. Anyways, the new season is out and I’m really excited to sit by the fire tonight, eat this Warm Quinoa salad and sip a glass of wine. Who’s with me?

Warm Ginger Glazed Quinoa Salad | #vegan #gluten-free #puremamas Recipe
Vegan Warm Quinoa Salad Recipe | #puremamas #purekitchen #glutenfree

This is a great on-the-go lunch as well. Store it in the fridge in containers that you can quickly grab and take to work, the park or in the car for post-gym. Speaking of the gym, I’ve spent a year working on building muscle mass and getting lean. It’s been so rewarding. Do any of you guys workout? Let me know in the comments. I share some of my workout milestones on Instagram, incase you don’t follow along, check out my handstands progress here.

Warm Vegan Ginger Carrot Quinoa Salad | #glutenfree #dairyfree #puremamas
marinate & massage your kale

On another side note, while making this warm quinoa salad, I accidentally erased my photos of the maple ginger glazed carrots and onions. I am so stupid and super bummed because it shows them before and after while cooking. Darn it! Oh well, hopefully you get the idea. The kale should be prepped ahead like the image above. Be sure to add oil and lemon and massage it really well before adding it to your warm quinoa. This will help with digestion and make it more palatable.

I love this salad and have made it many times for pot lucks and dinner parties. It’s a great side dish or makes a really well balance main dish as well. People love the mixture of savory, with sweet and spicy plus all the different textures. It’s healthy and delicious, what more could you ask for?

Warm Ginger Glazed Carrots Quinoa Salad #vegan #glutenfree #puremamas
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Warm Ginger Glazed Carrot Quinoa Salad Recipe

Serves 4

INGREDIENTS

DIRECTIONS

  1. In a sauce pan add water and quinoa. Bring to the boil. Then cover with a lid and simmer for 20 minutes.

  2. While it’s cooking, add 1 Tbsp olive oil to a frying pan and add the chopped onion and minced garlic. Cook until onion is translucent.

  3. Add 1 tsp sesame oil, 1 tsp olive oil, tamari, freshly grated ginger, honey or maple syrup, sea salt and chili flakes.

  4. Immediately add the chopped carrots. Cook until carrots are soft, about 10 additional minutes. They will start to blacken if you let them cook on medium. Using a metal spatula scrape bottom of the pan and keep cooking until caramelized. About 5-10 more minutes. Don’t let them burn.

  5. When quinoa is finished cooking, add 1/2 tsp olive oil and pinch of sea salt. Stir until fluffy.

  6. In a separate bowl add chopped kale, squeeze of lemon juice and 1/2 tsp olive oil. Using your hands massage the kale really well and let sit for a minute or two.

  7. Combine the quinoa with the caramelized carrots. Stir well. Add the kale mixture and toss again.

  8. Serve warm. Top with chopped fresh mint or cilantro, toasted sesame seeds or chopped toasted almonds or pecans.

Basic No-Oil Hummus Recipe

I love hummus and admittedly eat it almost every single day. It's such an easy, delicious and healthy plant-based protein snack. Seriously who doesn't like hummus? What is my favorite hummus you ask? This exact basic no-oil hummus recipe right here is the base of all my hummus masterpieces. 

basic no oil hummus recipe & hummus wrap lunch idea. | plant-based vegan & gluten-free
Basic No Oil Hummus Recipe | vegan plant-based oil-free quick & easy! puremamas.com

This recipe is tangy, low-fat (no oil), protein rich and creamy dreamy delicious. There are a few secrets to this dip: a touch of nutritional yeast, a small amount of soaked cashews and lots of lemon juice. I use tahini like most of the hummus makers out there as well. Garbanzo beans are a favorite snacks and so versatile in nature. What is your favorite bean? 

Side note: Do you feel like beans make you super gassy or bloated? Truth is - you don't eat them enough (for most people - some are actually allergic to beans). Most people need the fiber when they eat protein but meat doesn't have any fiber at all. So the food doesn't move through the intestines fast enough. When those used to eating meat suddenly "cold turkey" (haha pun intended) start on a plant-based diet they complain that they don't like the diet because they can't live with a pooch-y tummy. Good news is - it will go away once your gut gets healthy and you slowly start to get that old food moving out of the intestines. Haha eeewwww! 😝 But it's the truth. 

Basic Creamy No-Oil Hummus Recipe | plant-based diet, gluten free, dairy-free & delicious. Recipe via puremamas.com
Basic Creamy No-Oil Hummus Recipe | plant-based diet, gluten free, dairy-free & delicious. Recipe via puremamas.com

Now that you got this big old batch of basic oil-free hummus what the heck will you do with all of it? Share it for sure. Make sure every family enjoys your oil-free hummus because it's a really healthy snack. Dip veggies in it or even your favorite chips, crackers or naan. Today I'm going to share my favorite way to eat this basic hummus. My lunch idea adds even more nutrition to your meal. What is it you ask: a delicious veggie wrap filled to the brim with healthy greens! As we all must know by now, greens are also a great form of roughage (great for digestion and moving food through the system) and they are full of micro nutrients, protein, minerals, vitamins, antioxidants and more. 

Basic Creamy No-Oil Hummus Recipe | plant-based diet, gluten free, dairy-free & delicious. Recipe via puremamas.com

Let me know how you enjoy eating your hummus and what your favorite spices or flavors are to add. If you make my recipe I'd love to see your creations. Please share them with me on Instagram and tag me: @purekitchenblog ! I'd so appreciate it and I will feature your photo in my instagram story! 

Hummus Recipe & Veggie Wraps-8.jpg

Basic Creamy No-Oil Hummus Recipe

yields approx 1 cup 

Hummus Recipe & Veggie Wraps-5.jpg

INGREDIENTS

  • 1 can garbanzo beans, reserve 1 Tbsp liquid (discard the rest)
  • 1 lemon, juiced
  • 1/4 cup tahini
  • 3/4 tsp sea salt
  • 1 Tbsp liquid inside of the garbanzo bean can
  • 1/4 cup raw cashews, soaked for an hour
  • 1/4 cup nutritional yeast
  • optional flavors to add: paprika, cumin, cracked pepper or sriracha

DIRECTIONS

  1. Place all ingredients into a food processor or high speed blender (I've used a Magic Bullet for his before and it works great). 
  2. Blend well until super creamy and not too many large garbanzo beans chunks. 
  3. Have fun with the flavors - I love sriracha in this recipe. But cumin and paprika used together are really awesome as well. 

Hummus & Greens Wrap Recipe

yields 1 wrap

INGREDIENTS

  • 2 Tbsp basic no-oil hummus (recipe above)
  • 1 Tbsp vegan mayo
  • 1/4 cup kale, finely chopped
  • 1 cup red leaf lettuce, chopped
  • 1 carrot, cut into long thin slices
  • gluten-free tortilla of choice (I use Free 2 Be but coconut wraps are also delicious)
  • salt and pepper, to taste

ASSEMBLY

  1. In a bowl combine the finely chopped kale with a drop or two of olive oil and massage it well. This will soften the kale. 
  2. Place your tortilla on a flat surface. Spread the hummus and then the vegan mayo. 
  3. Place the greens and carrots on top of the sauces. Carefully wrap the tortilla up. 
  4. Enjoy and feel free to add your own veggies or flavors or herbs to this as well.  

Healthy Chinese "Chicken" Salad

Healthy Chinese Chicken Salad | Recipe Makeover | Vegan

Oh boy, I think I just created a new weekly staple. This Healthy Chinese "Chicken" Salad will not only leave you satisfied but it will have your taste buds jumping for joy! There are so many different flavors and textures; it's like a party in your mouth. Ok, yeah, that sounds a little weird, but I'm totally serious. There is a little peppery flavor, some hot spice, a little sweet, tons of different herbs, toasted oils and nuts and a touch of salt all combined with the fresh crunchy flavorful cabbage, carrots and greens. 

Chinese Chicken Salad | Vegan Recipe Makeover
Chinese "Chicken" Salad | Vegan Recipe Makeover | Detox Friendly!  #puremamas #purekitchen

This recipe not only tastes delicious but is easy to make - takes only 15-20 minutes max - and requires not cooking. I love Tofurkey's vegan oven roasted "chicken" that my local health food stores sells. The texture is like chicken but the flavor is better (of course), the ingredients are pretty clean and there's tons of protein. This healthy vegan Chinese "Chicken" Salad is filling and would be a great pot luck dish. 

Fresh & Tangy, this Chinese Chicken Salad will knock your socks off and have you coming back for seconds! It's a perfect New Year's Resolution Detox meal! enjoy this delicious Recipe.
Recipe Makeover: Chinese "Chicken" Salad Recipe now vegan! Enjoy! #puremamas #purekitchen

I have so many friends on a detox right now after the indulgent holiday! If that's the case for you as well, you need to make my healthy Chinese "Chicken" Salad recipe! It is guilt-free, high in fiber, high in protein and healthy fats but also abundant in antioxidant rich veggies. The dressing combines fresh ginger, lemon and garlic (great for cold prevention) with almond butter and toasted sesame oil. What are you waiting for - grab these ingredients while you're at the store and make this salad - you'll be so happy you listened to me! (wink)

print recipe
Healthy Chinese "Chicken" Salad
The Chinese Chicken Salad has a fresh new look and feel: no real chicken meat in this recipe; just tons of veggies and mock chicken protein. You'll love the tangy yet toasted flavor with the crunchy raw vegetables.
Ingredients
  • 1 cup, finely sliced or grated purple cabbage
  • 1 cup, finely sliced or grated green cabbage
  • 3, julienned carrots
  • 2 cups other greens of choice (i.e. romaine or arugula)
  • 2 thinly sliced and chopped radishes
  • 1/4 cup, chopped fresh mint
  • 1/4 cup, chopped fresh cilantro
  • 1 cup, shredded or chopped (I use Tofurkey Brand) "chicken"
  • 2, finely chopped green onion (scallions)
  • 3 Tbsp toasted almonds or peanuts
Instructions
Prep veggies by chopping, slicing and shredding. Add to a large salad bowl. Toss well. Add chicken and nuts, then toss again. Dress the salad when ready to serve. Toss well. Serve immediately.
Details
Prep time: Cook time: Total time: Yield: 3 dinner salads
print recipe
Chinese "Chicken" Salad Dressing
This dressing is so tangy, not too sweet, and a touch spicy! Makes a perfect dressing for any Asian style salad.
Ingredients
  • 3 cloves, minced garlic
  • 1/2 tsp, grated fresh ginger
  • 1 Tbsp rice vinegar or apple cider vinegar
  • 2 Tbsp almond butter
  • 3 Tbsp tamari
  • 3 Tbsp toasted sesame oil
  • 1 tsp (or to taste) honey or agave nectar
  • 1/2 tsp red chili flakes or tabasco
  • 1 Tbsp fresh lemon or lime juice
Instructions
Place everything in a high speed blender or large measuring cup. Whisk until completely well combined or blend on medium until well combined. Dress the salad when ready to serve. Toss well. Serve immediately.
Details
Prep time: Cook time: Total time: Yield: dressing for 1 large salad

Cauliflower & Raisin Stuffed Bell Peppers

Fall is around the corner so I have been testing more recipes in the oven lately. This stuffed bell pepper recipe isn't new though; I've been making it for years now. In fact, I got my mom hooked years ago and she make it all the time (see photos below). We love to play around with different ingredients. This time it was Cauliflower, raisins and toasted pine nuts. 

cauliflower and raisin stuffed bell peppers recipe [vegan] [gluten-free] #purekitchenblog #puremamas

Stuffed bell peppers are exciting because they are so versatile in what goes in them. My Cauliflower and Raisin Stuffed Bell Peppers recipe is exact but please feel free to use your favorite vegetables, nuts or seeds and herbs. 

You can even add cheese like feta (my mom's favorite) if you're not vegan or a Daiya or Kite Hill vegan style would be my choice. 

Simple & Versatile Stuffed Bell Peppers [vegan] [gluten-free] [plant-based] #purekitchenblog #puremamas
Cauliflower & Raisin Stuffed Bell Peppers | #purekitchenblog #puremamas #vegan #glutenfree

I try and eat low fat most of the time but I find roasting or pan sautéing without any oil is difficult, so I add as little as possible. Usually I use a little water first to steam and cook the veggies down and then add a touch of oil for the final sautéing. The other option is to dry sauté or use a tiny bit of oil first until the juice from the veggies seeps out and you can use that for the rest of the cooking process. 

When I use oils to cook I try not to use cheese or avocado. That way a least the fat content isn't too high. Don't get me wrong I love fat but I don't like too much oils. I like to get my fat from avocados, nuts coconut etc.

What's your favorite fat? Do you think low-fat is almost impossible and boring? I sometimes do, I have to admit. So I def splurge from time to time. 

Vegan Cauliflower & Raisin Stuffed Bell Peppers #puremamas #purekitchen

Not to mention I have spent the past week on a low-fat raw vegan diet. Have you checked out my raw vegan cleanse? I created a meal plan and helpful shopping guide with loads of inspiration, motivation and 30+ recipes to have on hand. Click here to see more photos and pricing.  

So now just al little fat for flavor and texture because I reset my palate after that week. It helps to cleanse from time to time; the body really appreciates it. You'll be so glad you did it. 

[vegan] Stuffed Bell Pepper Recipe | super simple! delicious!
vegan stuffed bell pepper recipe | via #purekitchenblog @

Cauliflower and Raisin Stuffed Bell Peppers

yields 8 servings

INGREDIENTS

  • 4-5 bell peppers, cut in half, seeds removed
  • 2 cups cauliflower rice (or make your own)
  • 2 cups cooked white or brown rice 
  • 1 shallot, finely chopped
  • 2 cloves garlic
  • 1 cup frozen or fresh corn 
  • 1 cup cherry tomatoes, chopped
  • 1 tsp olive oil or coconut oil
  • 1/4 cup pine nuts, toasted or dry roasted
  • 1/3 cup raisins
  • fresh parsley, chopped (or other herbs like basil, cilantro, arugula, etc.)
  • sea salt, to taste
  • spices like pepper, cumin, red chili flakes, etc. 

DIRECTONS

  1. Preheat the oven to 350 degrees F. 
  2. In a large baking dish or cookie sheet, place the bell peppers that are cut in half already and seeded. Cook them for about 20 minutes, until soft. They might produce juice/water, so be careful when taking them out of the oven. 
  3. While the peppers are baking, put the olive oil or coconut oil into a frying pan or skillet on the stovetop. Press the garlic (or mince it) into the warm oil along with the chopped scallion. Cook until scallions are translucent, about 3-4 minutes. Don't let them burn. 
  4. For the cauliflower rice, I suggest just buying it pre-made to make your life easier. Even Costco and Target have it pre-made and I think Trader Joes as well. Same with the rice; just cook it ahead of time in a rice cooker or buy it frozen (pre cooked) at your local health food store. 
  5. Add the rice and cauliflower rice to the hot skillet. Add the chopped tomatoes, corn and pinch of salt. Add any spices you feel like adding. I only added pepper, salt this time and red chili flakes for spice. 
  6. Cook for about 4 minutes, tossing and coating. Cook on medium or medium/high until most of the water has evaporated (about 2 more minutes). 
  7. Turn off heat. Add raisins and mix well. Fill each bell pepper half with the mixture. Fill them full and well - pushing some into the corners of the bell peppers. 
  8. This is where you can add vegan cheese (or regular if you wish). Cook in the oven for another 10 minutes. 
  9. Remove from oven. Let cool. Then serve. 
  10. Garnish with toasted pine nuts and tons of fresh herbs. 
  11. Enjoy!