These vegan chickpea burgers are a flavorful, satisfying, and delicious plant-based dinner! The healthy patties are loaded with veggies, whole grains, fresh herbs, and spices. Made without breadcrumbs, without flour, and all gluten-free ingredients. Enjoy this savory chickpea patty between a bun with your favorite toppings!

We may have already covered vegan black bean burgers, but life wouldn’t be complete without it’s equally-delicious counterpart: vegan chickpea burgers. The chickpea patties are made with 8 ingredients including oats, grated carrots, fresh cilantro, onion, garlic, and various spices. They’re fiber-filled, nutrient-rich, and oh so satisfying!

There are many ways to enjoy these veggie patties. Stack ’em between a bun and add your favorite fixings, crumble it over a salad, or stuff it inside a wrap. All ways are enjoyable

These vegan chickpea burgers are:

• Healthy, gluten-free, vegetarian, dairy-free, and flourless
• Packed with veggies and savory spices
• Fresh, flavorful, and a great source of plant-based protein
• Easy to make // baked in the oven
• Made without breadcrumbs and no eggs
• Freezer-friendly

WHAT INGREDIENTS ARE IN CHICKPEA VEGGIE BURGERS?

• Garbanzo beans: Garbanzo beans, also known as chickpeas, are the main ingredient in this recipe. They’re rich in plant-based protein, fiber, and contain key nutrients like folate, iron, and manganese.
• Carrot: Grated carrots create texture, color, and provide additional nutrients like vitamin A, vitamin K, and potassium.
• Oats: Most veggie burgers use breadcrumbs or flour, but we’ll use oats instead! Oats help to bind the ingredients while still keeping the patties gluten-free. You can use quick cooking oats if you do not have rolled oats.
• Cilantro: Cilantro gives the patties a light and fresh flavor. If you don’t like cilantro, you can use parsley or basil instead.
• Onion and garlic: Onion and garlic are sautéed along with the carrots to create a tasty flavor and aroma.
• Spices: A blend of paprika, chili powder, cumin, salt, and pepper spice up the veggie patties. Feel free to get creative and add any other spices.

HOW TO MAKE VEGAN CHICKPEA BURGERS

For the full ingredients list and step-by-step instructions, scroll down to view the recipe card below.

Start by warming a large skillet on medium heat. Add oil, diced onion, and grated carrots. Cook for 4-6 minutes, stirring frequently, until the onion is translucent and fragrant. Add minced garlic and sauté for an additional minute. Remove from heat and set aside.

Then, combine all ingredients inside the bowl of a food processor. Pulse and grind the ingredients until a nearly smooth mixture forms.

Next, preheat the oven to 375 degrees F. Line a large baking sheet with parchment paper.

Bake the patties for 30 minutes, flipping once halfway through. Once the chickpea patties are golden and crispy, it’s time to enjoy them!

WAYS TO ENJOY THESE CHICKPEA PATTIES

Burger: Keep it simple! Enjoy the chickpea patty sandwiched between a burger bun and your favorite toppings. Don’t forget the condiments, too.

Protein-style: Skip the bun and add the patty to a lettuce wrap along with regular burger toppings.

Crumbled: Crumble a patty on top of your favorite salad, burrito bowl, or buddha bowl. It adds a delicious flavor, texture, and boost of plant-based protein.

Wrapped: Stuff the chickpea patty inside a wrap (or pita pocket) along with your favorite fillings.

WHAT TOPPINGS DO YOU PUT ON A VEGGIE BURGER?

There are endless toppings to include in your chickpea veggie burger! Here are a few of my favorite add-ins and condiments:

Add-ins: Tomato, red onion, sprouts, avocado, lettuce, pickles, vegan cheese, pickled jalapeño, pickled onion, or vegan bacon

Condiments: Ketchup, BBQ sauce, hummus, guacamole, mayo, garlic aioli, mustard, or thousand island dressing

HOW TO FREEZE VEGAN CHICKPEA PATTIES

Got leftovers? No worries, because these are freezer-friendly! After the patties have cooled, place them inside a ziplock bag or airtight container. Store in the freezer where they will keep for up to 3 months. If you’re storing multiple patties, I recommend placing a piece of parchment paper between each one to prevent sticking.

To reheat, allow them to thaw for a few minutes at room temperature. Bake in the oven at 425 degrees F for 10-12 minutes, flipping once halfway through. Alternatively, cook on a lightly-greased skillet until golden and crispy.

VEGAN CHICKPEA BURGERS

•  Prep Time: 15 minutes
•  Cook Time: 30 minutes
•  Total Time: 45 minutes
•  Yield: 6 patties 1x
•  Category: Dinner
•  Method: Bake
•  Cuisine: American
• Diet: Vegan

DESCRIPTION

These vegan chickpea burgers are a flavorful, delicious, and satisfying plant-based dinner! The chickpea patties are made with gluten-free ingredients including oats, carrots, fresh herbs, and savory spices. They are made without breadcrumbs, without flour, and no eggs. Enjoy the healthy veggie patty between a bun with your favorite fixings!

INGREDIENTS

CHICKPEA PATTIES

• 1 tbsp olive oil
• 1 small onion, diced
• 1 cup grated carrot (2–3 large carrots)
• 4 cloves garlic
• 2 15-oz cans garbanzo beans, drained and rinsed
• 1/2 cup rolled oats
• 1/3 cup fresh cilantro, loosely packed
• 1 tbsp tomato paste
• 1.5 tsp paprika
• 1.5 tsp chili powder
• 1 tsp cumin
• 1/2 tsp salt
• 1/2 tsp black pepper

BURGERS

• Burger buns
• Optional fixings (avocado, tomato, red onion, lettuce, pickles, sprouts, etc)
• Optional condiments (ketchup, bbq sauce, hummus, mayo, etc)

INSTRUCTIONS

1. Prepare ingredients: drain and rinse the garbanzo beans, then pat them dry with a paper towel. Grate the carrots and measure 1 cup. Dice the onion.
2. Warm a skillet on medium-low heat. Add oil, diced onion, and grated carrots. Cook for 4-6 minutes, stirring frequently, until onion is fragrant and translucent. Add minced garlic and sauté for an additional minute. Remove from heat and set aside.
3. Preheat oven to 375 degrees F. Line a large baking sheet with parchment paper.
4. Combine all ingredients in the bowl of a food processor. Pule and grind the food processor until a nearly smooth mixture forms.
5. Using a 1/3 measuring cup, scoop the mixture into 6 balls. Flatten each ball into a round patty, sealing any cracked edges.
6. Bake patties for 30 minutes, flipping once halfway through. Be gentle while flipping because the patties will be delicate still. After, serve on burger buns with your favorite fixings.

NOTES

• For an oil-free option, cook the onion and carrots in 1/4 cup water instead of olive oil.
• If your batter is too wet while forming the patties, you can flour the working surface to reduce moisture. Alternatively, you can refrigerate the mixture for 15-30 minutes before forming the patties. These steps are unnecessary whenever I make this recipe, but several factors can alter the moisture content from time to time.
• Serve these chickpea patties with your favorite fixings. Options include tomato, red onion, avocado, sprouts, lettuce, guacamole, pickles, ketchup, bbq sauce, hummus, mayo, pickled jalapeño, garlic aioli, picked onion, etc.

NUTRITION

• Serving Size: 1 patty (without bun and fixings)
• Calories: 190
• Sugar: 2g
• Fat: 4g
• Carbohydrates: 30g
• Fiber: 8g
• Protein: 8g

This dish has become a weeknight staple anytime we’re craving tacos, burrito bowls, salads, enchiladas, and basically anything Mexican inspired.

It’s easy, requiring just 1 pan and 30 minutes to make, and you likely have all of the ingredients you need on hand to make this dinner happen like right now.

How to Make Shredded Chicken

To make shredded chicken, fully cook chicken breast(s) and shred into bite-size pieces with two forks. Shredded chicken can be prepared a number of ways, including:

• boiling in water or broth then shredding
• cooking in a slow cooker until tender then shredding
• baking then shredding

Our preferred method, however, is in a cast-iron skillet on the stovetop because it’s fast, easy, and maximizes flavor.

For seasonings, we went with classics like ground cumin, chili powder, smoked paprika, and sea salt for a balance of smoke and heat. When it comes to spices, we don’t go light and basically coat the chicken in spices. What can we say? We like flavor.

Once the chicken is cooked to an internal temperature of 165 F (74 C), shred into bite-size pieces using two forks, then add your chipotle pepper in adobo sauce and vegetable broth. Simmer briefly to infuse even more flavor into the chicken.

Add a squeeze of lime juice for some acidity to balance the salt and heat.

We hope you love this chicken! It’s:

Smoky
Perfectly spiced
Quick & easy to make
Virtually foolproof
Versatile
& Incredibly delicious

1-Pan Mexican Shredded Chicken

How to make tender, shredded chicken in 1 pan and 30 minutes! Seasoned with Mexican-inspired spices for big flavor. Perfect for burrito bowls, tacos, enchiladas, and more!

PREP TIME 5 minutes
COOK TIME 25 minutes
TOTAL TIME 30 minutes
Servings (Servings)
Course Entree
Cuisine Gluten-Free, Mexican-Inspired
Freezer Friendly 1 month
Does it keep? 2-3 Days

Ingredients

CHICKEN

• 1/2 tsp sea salt, divided
• 1 tsp ground cumin, divided
• 1 tsp smoked paprika, divided
• 1 tsp chili powder, divided (NOT cayenne or just ground chilies — see notes*)
• 1 Tbsp avocado oil (or other neutral oil, or sub water)
• 2 (~8 ounce) chicken breasts*, boneless skinless (and organic, pasture-raised when possible)
• 1 chipotle pepper in adobo sauce (omit or reduce for less heat)
• 1/4 cup vegetable or chicken broth
• 2 Tbsp lime juice

FOR SERVING optional

• Fresh cilantro
• White rice

Instructions

• Heat a large skillet over medium-high heat (we prefer this cast iron skillet).
• While the pan is heating, add half of the salt, cumin, paprika, and chili powder to one side of the chicken breasts so it’s evenly coated. There should be plenty of spices and you should barely be able to see the meat.
• Once hot, add oil to the pan. Then add the chicken, seasoned side down. Add the remaining spices and salt to the unseasoned side of the chicken. Cook for 4 minutes.
• Flip the chicken again and lower heat to low. Top with a lid but leave it slightly off-center/cracked so steam can escape. Cook until the center of chicken reaches 165 degrees F (74 C) — about 8-10 minutes.
• You can flip the chicken a couple more times, but we find once to be enough if you lower the heat adequately (to ensure the underside doesn’t burn).
• Once the chicken is cooked, turn off the heat and use two forks to shred the chicken into bite-size pieces (go as finely shredded as you desire). Then add the chipotle pepper in adobo sauce, vegetable broth, and lime juice. Stir to combine.
• Turn heat back to low and cover. Simmer the mixture for 5-8 minutes, stirring occasionally to blend the flavors. Then turn off heat and enjoy. This would be ideal for burritos, burrito bowls, tacos, enchiladas, salads, and more! You could also just serve alongside rice and garnish with cilantro.
• Store cooled leftovers covered in the refrigerator up to 2-3 days (assuming your chicken was fresh), or in the freezer up to 1 month. Reheat on the stovetop and rehydrate with vegetable / chicken broth or water as needed.

Notes

*To keep this recipe vegan, we’d recommend subbing jackfruit, or a mixture of cooked lentils and shredded carrots. You could also sub 1 block extra firm tofu, sliced in half and seasoned / grilled as instructed.
*Chili powder should contain a mix of the following: chili powder, onion, garlic, cacao (optional), oregano, red pepper, cumin, cinnamon, and cloves.
*Nutrition information is a rough estimate calculated without optional ingredients.

Nutrition (1 of 4 servings)

Serving: 1 servings Calories: 184 Carbohydrates: 2.9 g Protein: 26.4 g Fat: 6.9 g Saturated Fat: 0.9 g Polyunsaturated Fat: 0.6 g Monounsaturated Fat: 2.6 g Trans Fat: 0 g Cholesterol: 80 mg Sodium: 504 mg Potassium: 49 mg Fiber: 1 g Sugar: 0.4 gVitamin A: 550 IU Vitamin C: 9.1 mg Calcium: 10 mg Iron: 0.9 mg

How To Make Vegan Parmesan Cheese

Easy, 4 ingredient vegan parmesan cheese that’s perfect on top of pastas, pizza and anywhere you’d usually use parmesan cheese!

PREP TIME 5 minutes
TOTAL TIME 5 minutes
Servings (1-Tbsp servings)
Course Cheese, Vegan
Cuisine Gluten-Free, Vegan
Freezer Friendly 3 months
Does it keep? 3-4 Weeks

Ingredients

3/4 cup raw cashews

3 Tbsp nutritional yeast

3/4 tsp sea salt

1/4 tsp garlic powder

Instructions

• Add all ingredients to a food processor and mix/pulse until a fine meal is achieved. Store in the refrigerator to keep fresh. Lasts for several weeks.
• I love vegan parmesan on top of chilaquiles, vegan pizza, breadsticks, pastas and gratins. It’s also a great addition to vegan meatballs and can be converted into mexican cheese 3 ways!

Video

Notes

*This is not my original recipe, but one I learned from other vegan bloggers and have adapted for my own use!
*Nutrition information is a rough estimate.
*Recipe (as originally written) makes ~1 cup.

Nutrition (1 of 16 servings)

Serving: 1 one-Tbsp servings Calories: 44 Carbohydrates: 3 g Protein: 1.8 g Fat: 3 g Saturated Fat: 0.6 g Trans Fat: 0 g Cholesterol: 0 mg Sodium: 92 mg Fiber: 0.7 g

If given the choice of one final meal, there’s a good chance we’d choose lasagna. No really, we seriously love lasagna!

Lasagna is just one of those meals that’s the perfect balance of comforting, filling, and delicious, and it can feed a lot of people with minimal effort.

This version is our dairy-free and gluten-free take on classic-style lasagna . And it’s about as simple as it gets, requiring just 10 ingredients to prepare. Let’s do this!

Origins of Lasagna

Perhaps like many of you, we were under the impression that lasagna originated in Italy. Turns out, its origin history is more complicated!

Some say the concept originated in ancient Greece where layered dough sheets (called laganon) were cut into strips and baked. Others claim it resembles a Roman dish recorded in a cookbook in the 1st century AD. And still others place its origin in England or Italy in the 14th century, where cookbooks describe the concept of layering cheese and pasta in a dish and baking it. (source)

But it wasn’t until the 16th century that tomato-based versions were recorded that more closely resembles today’s lasagna. These versions came from Italy. So to everyone who ever contributed to the invention of lasagna, we’re forever grateful!

How to Make Lasagna

Making lasagna is pretty straightforward in terms of assembly. But the ingredients can be swapped out for just about any dietary preference. Start by preparing your three layers:

1. Sauce (ground beef or lentils + marinara + seasonings)
2. Noodles (we chose Capello’s gluten-free & grain-free for this version)
3. Cheese (homemade dairy-free macadamia nut or storebought)

Our sauce is prepared by sautéing garlic, red pepper flake (optional), ground beef, and salt until the meat is browned. Then add in your favorite marinara sauce and season further with optional Italian herbs and sweetener.

Next, the noodles are boiled and drained. Or — our preference — opt for no-boil gluten-free lasagna noodles such as Capello’s.

The homemade “cheese” comes next. Simply add macadamia nuts (or slivered almonds or soaked cashews) to a food processor along with lemon juice, nutritional yeast, garlic powder, and sea salt. Blend it up, slowly adding water until it resembles ricotta cheese! Or, sub store-bought (our favorite being Kite Hill Ricotta).

Finally, let’s layer!

How to Layer Lasagna

We like to use a little jingle to remember the order: Sauce, Noodles, Cheese. (Repeat x2).

And then on the fourth repetition: Sauce, Noodles, SAUCE!

Once you make lasagna enough times, you won’t even have to look up the order!

Then at the very end, add a sprinkle of homemade vegan parmesan cheese for even more flavor.

How Long to Bake Lasagna

To allow the flavors to develop, we like to bake the lasagna until it’s nice and bubbly with crisp edges.

Baking uncovered on the middle rack at 350 degrees F (176 C) for 40-45 minutes is perfect.

We hope you LOVE this lasagna! It’s:

Filling
Hearty
Flavorful
Easy
& So delicious!

This lasagna is perfect for make-ahead meals, feeding a crowd, or any time you’re craving a simple, filling dinner. It’s delicious on its own, but also pairs well with salads or other greens.

Easy Gluten-Free Lasagna (Dairy-Free!)

AMAZING Dairy-Free, Gluten-Free Lasagna! Made with a hearty sauce, easy nut cheese, and no-boil noodles. Just 10 ingredients required!

PREP TIME 15 minutes
COOK TIME 1 hour 5 minutes
TOTAL TIME 1 hour 20 minutes
Servings (Servings)
Course Entree
Cuisine Dairy-Free, Gluten-Free, Italian-Inspired
Freezer Friendly 1 month
Does it keep? 4-5 Days

Ingredients

SAUCE

• 1 Tbsp avocado or olive oil
• 3 cloves garlic, minced
• 1/4 tsp red pepper flake (optional)
• 1 lb grass-fed ground beef
• 1/4 tsp sea salt, plus more to taste
• 2 25-oz jars favorite marinara sauce
• 1-2 tsp dried Italian herbs (basil and oregano // optional)
• 1-2 tsp sweetener of choice (such as maple syrup, cane sugar, or stevia // optional)

CHEESE

• 2 ¼ cups raw macadamia nuts (or sub slivered blanched almonds or raw cashews soaked for 1 hour in hot water, then drained)
• 3 ½ Tbsp lemon juice
• 4 Tbsp nutritional yeast (plus more to taste)
• 3/4 tsp garlic powder
• 1/3 scant tsp sea salt
• 2/3 – 1 cup water (if using soaked cashews, add 1 Tbsp / 15 ml water at a time)

NOODLES

• 1 9-oz box gluten-free lasagna noodles (we like Capello’s brand)

FOR SERVING optional

• Vegan Parmesan Cheese
• Fresh herbs (such as basil or parsley)

Instructions

• Preheat oven to 350 degrees F (176 C). Set out a large baking dish (9×13 inch or similar size) and lightly grease.
• Begin by preparing sauce. Heat a large pot or Dutch oven over medium heat. Once hot, add oil, garlic, red pepper flake (optional), beef, and salt and begin sautéing, stirring occasionally for about 8 minutes, or until meat is browned. Use spoon to break meat into small pieces.
• In the meantime, if using noodles that require boiling, bring a large pot of water to a boil (if using no-boil noodles, skip this step). Once boiling, add a healthy pinch of salt and your lasagna noodles (or other pasta shape). Cook according to package instructions to achieve an al dente texture — tender with a little bite. Then drain and set aside. Optional: Drizzle pasta with a little oil to prevent sticking.
• To the pot, add your marinara sauce and stir to combine. Cook on low for about 10 minutes to marry the flavors. Then taste and adjust flavor as needed, adding salt to taste or red pepper flake for heat. You could also add dried Italian spices and/or sweetener of choice to balance the flavors at this time (optional). Turn off heat and set aside.
• Next, make your “cheese.” Add macadamia nuts (or sub soaked cashews) to a food processor or a high-speed blender along with lemon juice, nutritional yeast, garlic powder, and sea salt and mix/blend into a loose paste.
• Add lesser amount of water (2/3 cup or 120 ml as original recipe is written // adjust if altering batch size). Continue mixing, scraping down sides as needed. Then add more water — 1 Tbsp (15 ml) at a time — until a thick paste forms. I find I get the best texture results with a food processor, but a blender can work, too. It just generally requires more scraping and more liquid. For texture, you’re looking for a spreadable soft “cheese.”
• Taste and adjust flavor as needed, adding more nutritional yeast for cheesy flavor, salt for saltiness, lemon juice for acidity/brightness, or garlic powder for garlic flavor. Blend again to combine.
• To begin assembly, add a thin layer of marinara sauce to your baking dish. Spread to ensure even distribution. Then add a layer of the cooked pasta noodles (or uncooked noodles if using no-boil). Top with a thin layer (roughly 1/3 of the mixture) of your nut cheese and spread into an even layer.
• Add another thin layer of marinara sauce and use a spoon to spread over the cheese layer to coat. Then add another layer of noodles. Top with another 1/3 of the cheese and spread into an even layer.
• Add another layer of marinara sauce and spread into an even layer. Then top with another layer of noodles and remaining 1/3 of the cheese, and spread into an even layer. Top with another layer of marinara sauce and spread into an even layer.
• Top with another layer of noodles and, finally, remaining sauce. Optional: Top with a sprinkle of vegan parmesan cheese.
• Cook on the middle rack of your preheated oven for 40-45 minutes uncovered, or until the sauce is bubbly and/or the edges are browned.
• Carefully remove from the oven and let cool 5-10 minutes before serving. Then slice, serve, and enjoy. We recommend garnishing with additional vegan parmesan cheese and fresh chopped basil or parsley. See notes for freezing instructions.*

Notes

*To make this recipe freezer friendly, prepare sauce, cheese, and noodles and layer as instructed. Once assembled, cover well and freeze up to 1 month. To bake, preheat oven to 350 degrees F (176 C), cover with foil, and bake for 30 minutes (if thawed) or up to 45 minutes – 1 hour (if frozen). Then remove foil and bake for another 5-10 minutes or until sauce is bubbly and hot.
*Nutrition information is a rough estimate calculated with Capello’s lasagna noodles and without optional ingredients.

Nutrition (1 of 12 servings)

Serving: 1 servings Calories: 422 Carbohydrates: 49.6 g Protein: 14.9 g Fat: 31.6 g Saturated Fat: 5.9 g Polyunsaturated Fat: 2.06 g Monounsaturated Fat: 17.93 g Trans Fat: 0.3 g Cholesterol: 49.6 mg Sodium: 655 mgPotassium: 676 mg Fiber: 6.2 g Sugar: 10.7 g Vitamin A: 908 IU Vitamin C: 16 mg Calcium: 79.06 mg Iron: 3.41 mg

About once a week, I crave sushi. As in:  give it to me I gotta have it.

Thankfully, we have an amazing sushi shop within walking distance from our place, but every once in a while, I get the itch to make it myself.

Sure, it takes more time. But it’s very affordable to make at home. Plus, you can customize your fillings and create your dream veggie roll. Let me show you how.

Origins of Sushi

Sushi is a common dish in Japan and in Japanese restaurants around the world. But it’s thought that it may actually date back to the 2nd century BC where it originated from a Chinese dish called narezushi. It’s believed to have then spread to Japan in the 8th century. And by the 18th century, sushi restaurants were wildly popular in Japan.

The following is our inspired, veggie-packed version made with brown rice instead of white rice.

How to Make Brown Rice Sushi

I picked up a mat for this version.

It may look complicated, but sushi is truly easy to make. I compare it to rolling spring rolls. Sure, your first few are a little imperfect. But once you get the hang of it, it’s so easy and you feel incredibly accomplished making your own restaurant-worthy food at home.

All in all, this sushi requires just 10 simple ingredients (more or less depending on your fillings of choice) and comes together in less than 1 hour.

It starts with wholesome brown rice that’s mixed with a vinegar mixture to sweeten it slightly and make it sticky so it’s easier to work with.

I tested it without the vinegar mixture, and trust me, it did not go well. You need the rice to be sticky so it forms a roll.

For fillings I went with roasted red pepper, cucumber, sprouts, and carrots.

I also love veggie rolls with avocado, asparagus, radish, and pickled veggies. Dream big, friends. The options are endless.

I hope you all love this recipe! It’s:

Hearty
Healthy
Veggie-packed
Crunchy
Tender
Satisfying
& So delicious

Make this for weeknight meals when you want something hearty and other than a salad (although no shame in a salad).

Veggie Brown Rice Sushi

Easy, 10-ingredient sushi with sticky brown rice and vegetables. Hearty, healthy, and delicious. Methods provided for with and without a sushi mat!

PREP TIME 30 minutes
COOK TIME 25 minutes
TOTAL TIME 55 minutes
ServingsCourse Entree
Cuisine Chinese-Inspired, Gluten-Free, Japanese-Inspired, Vegan
Freezer Friendly No
Does it keep? 2 Days

Ingredients

RICE

• 1 2/3 cups water
• 1 cup short grain brown rice, rinsed
• 3 Tbsp rice wine vinegar
• 2 Tbsp organic cane sugar
• 1/2 tsp sea salt

SUSHI

• 4 sheets nori (dried seaweed)
• 1 roasted or fresh red bell pepper* (sliced)
• 1 cup thinly sliced carrots
• 1 cup thinly sliced cucumber
• 1 cup sprouts (Alfalfa is best)

FOR SERVING optional

• Tamari (or soy sauce if not gluten-free)
• Pickled ginger
• Wasabi
• Sesame seeds

Instructions

• In a medium saucepan, bring water to a boil then add rice, swirl to coat, and lower heat to low and cover. Simmer until water is completely absorbed and rice is tender – about 18-25 minutes. Drain off any excess water if there is any.
• In the meantime, add vinegar, sugar and salt to a small saucepan and heat over medium heat stirring occasionally until sugar and salt are dissolved. Place in a jar or dish and cool in the fridge until rice is ready.
• Once the rice is done, kill the heat and add the cooled vinegar mixture and stir with a rubber spatula or fork as to not overmix. It will appear wet but will dry up as you lightly stir to release heat. It should be sticky and completely dry once it’s ready.
• While the rice finishes cooking, prep your veggies by chopping them into thin pieces. If they’re too bulky they won’t allow the sushi to roll well.
• Now it’s time to roll: Grab your sushi mat and top with a sheet of nori. Using your hands dipped in water (to avoid sticking), pat a very thin layer of rice all over the nori, making sure it’s not too thick or your roll will be all rice and no filling (see photo).
• Then, arrange a generous serving of your veggies or preferred filling in a line at the bottom 3/4 of the rice closest to you (see photo).
• Start to roll the nori and rice over with your fingers, and once the veggies are covered, roll the mat over to mold and compress the roll. Continue until it’s all the way rolled up. I find slicing with a very sharp serrated knife yields the best results. Repeat until all rice and fillings are used up – about 4 total rolls (amount as original recipe is written // will vary if altering batch size).
• Serve immediately with pickled ginger, tamari or soy sauce, and wasabi. Best when fresh, though leftovers keep covered in the refrigerator up to 2 days.

Notes

*You can buy roasted red peppers at the store to save time.
*If you don’t have a sushi mat (I got mine super cheap here).
*Nutrition information is a rough estimate calculated without optional ingredients.

Nutrition (1 of 4 servings)

Serving: 1 serving Calories: 241 Carbohydrates: 53 g Protein: 10.1 g Fat: 2.3 g Saturated Fat: 0 g Trans Fat: 0 g Cholesterol: 0 mg Sodium: 402 mg Potassium: 210 mg Fiber: 11 g Sugar: 9.3 gVitamin A: 7300 IU Vitamin C: 81.7 mg Calcium: 80 mg Iron: 3.8 mg

Friends, welcome to grilling season.

I know what you’re thinking. Here we go with the fake meat substitutes and crumbly veggie burgers.

But not so fast! Here’s my new, go-to plant-based option: Grilled portobello mushrooms in a saucy marinade with spicy avocado chimichurri.

This recipe is inspired by my absolute favorite veggie burger at the moment, which is in our (new and improved, entirely plant-based) 31 Meals eCookbook!

They take about 30 minutes and are insanely easy to make. Just marinade, make your chimichurri, grill the mushrooms, dig in. It’s go time.

When I was first conceiving recipe, I thought chimichurri* – a citrusy, classic “steak” sauce with loads of parsley – would be a perfect pairing. And when I tasted it, I knew something was missing. Avocado to the rescue for seriously buttery texture and loads of nutrients.

Oh avocado, what can’t you do?

These steaks are great on the grill or on the stovetop! I personally prefer a cast iron skillet since the entire surface gets browned and caramelized.

I hope you LOVE these steaks! They’re:

Hearty
Flavorful
Zesty
Herby
Buttery from the avocado
Extremely nutritious
& SO easy

This is the perfect option for all your summer grilling needs. They’re great on their own but would also pair well with salads, mashed potatoes, or cooked quinoa or rice (links below!).

Portobello Steaks with Avocado Chimichurri

Grilled, marinated portobello steaks with a spicy avocado chimichurri sauce! An incredibly hearty and flavorful 30-minute plant-based meal!

PREP TIME 15 minutes
COOK TIME 10 minutes
TOTAL TIME 25 minutes
ServingsCourse Entree
Cuisine Argentinian-Inspired, Gluten-Free, Vegan
Freezer Friendly No
Does it keep? Best when fresh

Ingredients

MUSHROOMS*

• 3-4 large portobello mushrooms (stems removed, wiped clean)
• 1/3 cup balsamic vinegar
• 1/4 cup olive oil
• 1/2 tsp cumin
• 1/2 tsp black pepper
• 1/4 tsp smoked paprika
• 3 cloves garlic (minced)
• 1 Tbsp steak sauce (optional // vegan friendly, like A1)

CHIMICHURRI*

• 1 1/2 cups parsley (finely chopped // either kind will work, but flat leaf Italian parsley is best)
• 3 cloves garlic (minced)
• 1 medium shallot (minced)
• 1/4 tsp red pepper flake
• 3-4 Tbsp olive oil (extra virgin when possible)
• 3 Tbsp lemon juice (for more traditional chimichurri, sub red or white vinegar)
• 1/2 tsp each sea salt and black pepper
• 1 small ripe avocado (cubed // a non-traditional addition, but one that adds healthy fats, fiber, and creaminess!)

Instructions

• Add portobello mushrooms to a shallow baking dish or large freezer bag. Set aside.
• In a small mixing bowl, whisk together balsamic vinegar, olive oil, cumin, black pepper, paprika, garlic, and steak sauce (optional). Taste and adjust seasonings as needed.
• Add sauce to the mushrooms and use a pastry brush to brush on all sides. Marinate on one side for 5 minutes, then the other side for 5 minutes.
• In the meantime, prepare chimichurri by adding parsley, garlic, shallot, red pepper flake, olive oil, lemon juice, salt, and pepper to a medium mixing bowl and whisking to combine. Taste and adjust flavor as needed, adding more lemon juice for acidity, salt for flavor, or red pepper flake for heat. Add avocado and toss to combine. Set aside.
• Heat a grill or a large skillet over medium heat. Cook on each side for 2-3 minutes, or until caramelized and deep golden brown. Brush on any remaining marinade while cooking to infuse more flavor.
• To serve, top portobello steaks with avocado chimichurri. This makes a great standalone meal, but would also pair well with my Pecan Apple Salad, Pear Walnut Salad, or Vegan Mashed Potatoes! They would also pair well with grilled asparagus and/or cooked quinoa, millet, or brown rice. Best when fresh.

Notes

*3 cloves of garlic yield ~1 1/2 Tbsp minced garlic.
*Chimichurri sauce loosely adapted from Bon Appetit.
*Mushroom marinade adapted from my Portobello Mushroom Burgers in our 31 Meals eCookbook!
*For added protein, top with toasted pumpkin seeds or serve with cooked millet, quinoa, or brown rice!
*Nutrition information is a rough estimate calculated with 4 portobello mushrooms, all the olive oil, and without optional steak sauce.

Nutrition (1 of 4 servings)

Serving: 1 portobello steaks with sauce Calories: 354 Carbohydrates: 14.4 g Protein: 3.7 g Fat: 32.8 g Saturated Fat: 4.5 g Trans Fat: 0 g Cholesterol: 0 mg Sodium: 322 mg Potassium: 673 mgFiber: 4.4 g Sugar: 6.3 g Vitamin A: 1950 IU Vitamin C: 54.5 mg Calcium: 60 mg Iron: 2.3 mg

Lately we’ve been on a pizza and pasta kick, and it’s no secret that we also have a thing for dairy-free cheese. It’s also no secret that Italian food and cheese go hand in hand.

But what’s pasta and pizza without cheese? So we remedied this by experimenting with a SUPER quick vegan ricotta cheese made with 5 simple ingredients: quick-soaked cashews, fresh lemon juice, garlic powder, salt, and nutritional yeast.

The result is a light, fluffy ricotta that comes together fast in a food processor or blender. Let us show you how it’s done.

Origins of Ricotta

Ricotta is a soft, mild “cheese” popular in Italian cuisine and used in dishes such as ravioli, lasagna, tortellini, and crepes. It’s believed to have roots dating back to ancient history (source).

But did you know that ricotta is not technically cheese (source)?! We were surprised too! It’s actually made from whey, which is a by-product of cheese making.

Either way, we love its taste and versatility, but wanted to make a dairy-free version for those who can’t or choose not to consume dairy products!

How to Make Vegan Ricotta

There are many ways to make vegan ricotta. We’ve previously made versions using almonds, macadamia nuts, and even tofu! But this cashew version is our current favorite.

Cashews are used as the base to mock the richness of dairy ricotta, while lemon adds tang and nutritional yeast adds a “cheesy” element. Then garlic powder and salt add even more flavor.

It all gets blended up in a food processor (or blender) with water until it turns into a thick yet spreadable paste. And voila! You have homemade vegan ricotta made with real food ingredients!

We typically keep it in the fridge where it will last up to 1 week, but it can also be frozen for longer-term storage.

Though it may be tempting to try making a smaller batch instead of freezing extra ricotta, we’ve found it doesn’t work well because there isn’t enough volume. But if you have a small food processor, it may be more possible.

We hope you LOVE this vegan ricotta! It’s:

Fluffy
Slightly sweet
Garlicky
Salty
Lemony
Versatile
Customizable
& Delicious!

It’s delicious on pizza, pasta, lasagna, salads, and more! Or enjoy as a dip with crackers and sliced veggies. The possibilities are endless!

Cashew Ricotta Cheese (Soy-Free, Fast, Easy!)

Quick, fluffy vegan ricotta cheese made with 5 simple ingredients including cashews, lemon, and garlic. Comes together in a food processor or blender and is perfect for pasta, pizza, salads, and more!

PREP TIME 40 minutes
TOTAL TIME 40 minutes
Servings (~2-Tbsp servings)
Course Appetizer, Dip, Side Dish
Cuisine Gluten-Free, Italian-Inspired, Vegan
Freezer Friendly 1 month
Does it keep? 5-7 Days

Ingredients

RICOTTA

• 1 ¼ cup raw cashews
• 1 Tbsp lemon juice
• 1 Tbsp nutritional yeast, plus more to taste
• 1/2 tsp garlic powder
• 1/4-1/2 tsp sea salt (plus more to taste)
• 4-6 Tbsp water

FOR TOPPING optional

• 1/4 cup fresh chopped parsley or cilantro

Instructions

• Soak cashews in very hot water for 30 minutes to 1 hour, or overnight (or 6 hours) in cool water. Then drain, rinse, and set aside.
• Add soaked, drained cashews to a food processor (or a high-speed blender) along with lemon juice, nutritional yeast, garlic powder, sea salt, and lesser amount of water (4 Tbsp or 60 ml as original recipe is written // adjust if altering batch size). Mix/blend, scraping down sides as needed. Then add more water 1 Tbsp (15 ml) at a time until a thick paste forms. I find I get the best texture results with a food processor, but in a pinch, a blender can work too. It just generally requires more scraping and more liquid.
• Taste and adjust flavor as needed, adding more nutritional yeast for cheesy flavor, salt to taste, lemon juice for acidity, or garlic powder for garlic flavor. Blend again to combine.
• At this point, the “cheese” is ready to enjoy! The flavors continue to develop and thicken when chilled. Delicious on things like pizza, pasta, lasagna, salads, and more.
• Best when fresh. Store leftover nut “cheese” in the refrigerator for up to 5-7 days or in the freezer up to 1 month (let thaw at room temperature or in the refrigerator before serving).

Notes

*Nutrition information is a rough estimate calculated with the lesser amount of salt and without optional ingredients.

Nutrition (1 of 8 servings)

Serving: 1 two-tablespoon serving Calories: 117 Carbohydrates: 6.8 g Protein: 4.3 g Fat: 9 g Saturated Fat: 1.6 g Polyunsaturated Fat: 1.59 g Monounsaturated Fat: 4.83 g Trans Fat: 0 g Cholesterol: 0 mg Sodium: 76 mg Potassium: 158 mg Fiber: 0.9 g Sugar: 1.3 g Vitamin A: 0.11 IU Vitamin C: 0.84 mg Calcium: 8.66 mg Iron: 1.41 mg

When craving pizza night, this is the recipe I go for: a simple gluten-free crust (either store-bought or homemade), simple red sauce, quick sautéed veggies, our homemade vegan sausage, and nut cheese.

The result is an incredibly comforting meal made with 9 real, whole food ingredients that taste AMAZING. Let us show you how it’s done!

Pizza Crust

For this version, we used Simple Mills Gluten-Free Crust (NOT SPONSORED, we just love it!) to keep it quick and easy so we could focus on the homemade toppings.

To make the Simple Mills dough, simply add the box mix to a mixing bowl with vinegar and oil (olive or avocado are good choices). Then add water a little at a time until it becomes a semi-tacky dough that doesn’t stick to your fingers or crumble.

Once the dough is the right consistency, form it into a disc and place it on a baking sheet between two sheets of parchment paper. Then use a rolling pin (or a tall, smooth glass) to roll it out to about 1/4-inch thick.

Then bake it for 12-14 minutes, depending on whether you prefer a softer or more crispy crust.

Toppings

For toppings, we like to use homemade vegan sausage, jarred marinara, sautéed veggies, and homemade cashew ricotta. Serious flavor bomb!

But there’s room for flexibility here! While homemade tends to be more flavorful and wholesome, using store-bought alternatives is an option for added convenience.

We like having the best of both worlds and tend to prep the vegan sausage, ricotta, and parmesan in advance to use throughout the week in various meals.

Making the sautéed veggies is super quick and simple! Add bell pepper and onion to a skillet and sauté in oil (or water) with salt and your favorite seasonings. Oregano, basil, red pepper flakes, and other Italian seasonings pair nicely.

Or, if you prefer crunchier veggies, you can also skip this step and add the raw peppers and onions to the pizza.

Once the crust is partially baked and the sauce and toppings are prepped, it’s ready for assembly!

To assemble, add marinara sauce to the crust and spread it into an even layer. Then top with the veggies, vegan sausage, and a dollop of nut cheese (optional but recommended for added richness).

Then bake the pizza for 12-15 minutes or until golden brown.

After baking, we like to add vegan parmesan, red pepper flakes, and freshly chopped basil for an extra something special.

We hope you LOVE this pizza! It’s:

Quick & easy
Rich
Savory
Satisfying
Customizable
& the ULTIMATE comfort food!

It’s perfect for vegan pizza night and plenty filling on its own.

Gluten-Free Vegan Sausage Pizza

Looking to upgrade pizza night? This vegan, gluten-free sausage pizza is the trick! Made with 9 simple, whole food ingredients, customizable toppings, and BIG flavor!

PREP TIME 15 minutes
COOK TIME 30 minutes
TOTAL TIME 45 minutes
Servings (Slices)
Course Entree
Cuisine Gluten-Free, Italian-Inspired, Vegan
Freezer Friendly 1 month
Does it keep? 3-4 Days

Ingredients

TOPPINGS

• 3/4 cup Vegan Sausage , crumbled or roughly chopped (or sub store-bought plant-based sausage of choice)
• 1 cup favorite marinara / red sauce (or store-bought)
• 3-4 Tbsp Cashew Ricotta Cheese or Macadamia Nut Cheese or store-bought vegan cheese (optional)

CRUST

• 1 9.8-oz box Simple Mills Gluten-Free Pizza Crust (or make this Vegan GF Pizza Crust and disregard the following crust ingredients // NOT SPONSORED — just love the brand)
• 2 Tbsp apple cider vinegar
• 2 Tbsp oil (such as olive or avocado)
• 4-6 Tbsp water

VEGGIES

• 1 Tbsp oil (or sub water but double the amount)
• 1 ½ cups sliced raw vegetables (we like red bell pepper and red onion)
• 1 healthy pinch salt
• 1 healthy pinch dried oregano

Instructions

• Heat oven to 350 degrees F (176 C) and line a baking sheet with parchment paper (or prepare your pizza stone as you normally would).
• If preparing your vegan sausage and marinara sauce, do so now. Otherwise, if they’re already ready or you’re using store-bought, proceed with the recipe.
• For the crust, if making homemade, prepare now. Otherwise, use the Simple Mills box mix. Add the contents of the bag to a medium mixing bowl and top with the vinegar and oil. Stir to combine. Then add water a little bit at a time until a semi-tacky dough is achieved (see photo). You should be able to handle it without it sticking to your hands. But it shouldn’t be crumbly or feel dry. If too dry, continue adding water. If it gets too wet, you can compensate with a little gluten-free flour or almond flour.
• Place the dough in the center of your baking sheet or pizza stone and form into a 1-inch thick disc. Lay another sheet of parchment paper on top and then use a rolling pin to roll into a roughly 1/4-inch-thick pizza crust in the shape of a circle or square. Then use your hands to form or mend any cracks.
• Bake on the center rack of your preheated oven for 12-14 minutes, or until it appears slightly puffy and golden brown. If you like a crispier crust, bake for 14 minutes. If you prefer it softer, bake for 12 minutes. Then remove from oven, set aside, and increase the oven temperature to 375 degrees F (190 C).
• If you prefer crispier veggies, skip this step. Otherwise, while the crust is baking, heat a large rimmed skillet over medium heat. Once hot, add a little oil or water and your veggies and season with salt and seasonings of choice (such as dried oregano and basil or red pepper flakes). Sauté until just tender — about 3-4 minutes. Then turn off heat and set aside.
• At this time you can also optionally toast your vegan sausage in a skillet over medium heat for 4-5 minutes, stirring occasionally for crispier texture (see photo).
• To your crust, add your marinara sauce and spread into an even layer. Then top with veggies and sausage, and dollop on nut cheese, such as Cashew Ricotta, if using.
• Then bake at 375 F (190 C) for 12-15 minutes, or until the edges of the crust appear crispy and golden brown and the toppings are browned. Bake longer or use the convection oven setting for an even crispier crust.
• Top with desired toppings, such as fresh basil, vegan parmesan cheese, or red pepper flake, and serve immediately.
• Store leftovers covered in the refrigerator up to 3-4 days, or in the freezer up to 1 month. Reheat in a 350 degree F (176 C) oven until hot.

Notes

*Prep time does not include preparing sausage, marinara from scratch, or nut cheeses.
*Nutrition information is a rough estimate calculated with olive oil, 3/4 cup each red bell pepper and onion, and without optional ingredients.

Nutrition (1 of 8 servings)

Serving: 1 slice Calories: 273 Carbohydrates: 25.9 g Protein: 6.4 g Fat: 17.2 g Saturated Fat: 1.1 g Polyunsaturated Fat: 1.8 g Monounsaturated Fat: 4.91 g Trans Fat: 0 g Cholesterol: 0 mg Sodium: 303 mg Potassium: 189 mg Fiber: 5 g Sugar: 4.2 g Vitamin A: 456 IU Vitamin C: 27.25 mg Calcium: 85.58 mg Iron: 1.75 mg

We hosted a dinner party recently, and I served our BBQ Black Bean Burgers and Cajun Sweet Potato Fries. Let’s just say that was a winning combo. Plates. Were. Cleaned.

I had one veggie burger left over, and while cooking up our usual weekend brunch the next day, I was craving some sausage. So, I decided to crumble up the veggie burger and sauté it with some spices including red pepper flake, cayenne, and fennel, and it was kind of amazing. That’s when I realized a vegan sausage recipe was in the making.

I went to the drawing board, inspired by our black bean burgers. I simplified the ingredients down to the essentials, tweaked the flavors, and came out on the other side with a seriously delicious vegan sausage recipe. Wanna know how it’s done? Let’s do this!

What is Vegan Sausage Made Of?

One of my least favorite things about vegan sausage at restaurants or grocery stores is the ingredients. They often contain gluten or processed soy, which doesn’t sit well with my digestive system. So, I was excited to make a soy-free and gluten-free version that makes the most of:

• Quinoa
• Pinto Beans
• Pecans
• Mushrooms
• Spices
• Herbs

Basically, we made a vegan sausage with whole food ingredients that’s easy to digest.

How to Make Vegan Sausage

Vegan sausage can be made a variety of ways, but usually in a food processor with a combination of tofu, tempeh, or beans. It can be chopped and mixed by hand, but a food processor speeds the whole process up!

Our version is quite simple — requiring 10 whole food ingredients you likely have on hand right now — and is made in the food processor.

To Prepare

• Prepare and cool quinoa (or use leftover quinoa!)
• Cook beans in the oven (helps the sausage texture be less mushy)
• Cook mushrooms in coconut aminos (or tamari, which is gluten-free soy sauce)
• Pulse the quinoa and pecans (or other nut or seed)
• Add the beans, mushrooms, spices, and herbs
• Add red pepper flake (optional for heat) and a date (optional for binding / flavor balance)
• Pulse and form into patties

How to Cook Vegan Sausage

Vegan sausage can be formed into patties and baked or pan-fried (pan-frying being our favorite) or crumbled and cooked in the pan for a quicker, less fussy option.

For those who are oil-free, the patties should cook up nicely in a non-stick pan or be baked on parchment paper, although a bit of oil does go a long way in helping them brown and form a crust.

You’ll find all cooking options outlined in the recipe below!

What to Serve with Vegan Sausage

This recipe is incredibly versatile and delicious alongside simple things like cooked eggs, roasted vegetables, greens, Vegan Breakfast Potatoes, Vegan Frittatas, Vegan Scrambled Eggs, or Breakfast Salads! It would also be a delicious addition to our Vegan Breakfast Burritos and this Grilled Corn Salad with Vegan Chipotle Ranch when crumbled and pan-fried.

It would also be amazing with a fried egg or vegan scrambled egg on a breakfast sandwich! Basically, the options are endless.

We hope you love these vegan sausages! They’re:

Quick & easy to make
Flavorful
Customizable (swap out spices, herbs & beans!)
Hearty
Satisfying
& Super delicious

These sausages would be the perfect thing to serve for brunch! Or, make ahead, freeze or refrigerate, and enjoy throughout the week alongside an egg or vegan egg.

Easy Vegan Sausage (Soy- & Gluten-Free!)

Easy vegan sausage made with pinto beans, quinoa, nuts, and spices! Flavorful, comforting, and perfect for breakfast, brunch, and beyond!

PREP TIME 20 minutes
COOK TIME 20 minutes
TOTAL TIME 40 minutes
Servings (Sausages)
Course Breakfast, Entree
Cuisine Gluten-Free, Vegan
Freezer Friendly 1 month
Does it keep? 4-5 Days

Ingredients

SAUSAGE

• 1 cup cooked + cooled quinoa (see notes for cooking instructions)
• 1 15-ounce can pinto beans (rinsed and dried // or sub black beans)
• 2 heaping cups thinly sliced cremini or button mushrooms
• 2 Tbsp coconut aminos (or sub tamari, but start with less as it’s saltier)
• 2/3 cup raw pecans (or sub other nut such as walnuts, or seed such as sunflower seeds)
• 1/2 tsp each sea salt and black pepper (plus more to taste)
• 4 cloves garlic, minced
• 1 Tbsp fresh chopped thyme, rosemary, or sage (or sub half the amount in dried)
• 2 tsp smoked paprika
• 1/2 tsp fennel seeds
• 1/4 tsp ground cayenne pepper or red pepper flake (optional // omit for less heat)
• 1 pitted medjool date (optional // for binding — offsets the spice)
• Oil for cooking (optional)

Instructions

• If you haven’t done so, cook quinoa and set aside to cool (see notes for instructions).
• Preheat oven to 350 degrees F (176 C) and spread rinsed, dried beans onto a parchment-lined baking sheet. Bake beans for ~10 minutes. They should appear dry and cracked open (when cooked this way, they do not become mushy in the sausage mix). Set aside to cool.
• In the meantime, heat a medium to large cast-iron or metal skillet over medium/medium-low heat. Once hot, add the sliced mushrooms and coconut aminos and cook on medium/medium-high for about 4-5 minutes, stirring frequently or until they’re browned, fragrant, and cooked down to half their original size (see photo). Set aside.
• To a food processor, add quinoa and pecans and blitz/pulse into a loose meal (some texture is good — you don’t want a powder).
• Next, add cooked beans, cooked mushrooms, sea salt and black pepper, garlic, fresh herbs, paprika, fennel, cayenne or pepper flake (optional), and date (optional for binding and well-balanced flavor). Pulse a few times to combine (some texture is good — you’re not going for a purée). 
• The texture should be moldable when squeezed in your hands. If too dry, add more coconut aminos. If too wet, you can stir (not blend) in some extra quinoa. NOTE: The more you pulse / blend, the wetter the texture will become. So pulse just until combined to preserve the texture.
• Taste a small amount and adjust flavor as needed, adding more cayenne pepper or red pepper flake for heat, salt to taste, coconut aminos for more depth of flavor / saltiness, or paprika for smokiness.
• Form the mixture into patties (about 8 as the recipe is written) using your hands first to form into balls and then pressing to form into discs. NOTE: At this point you can arrange the sausage between layers of parchment paper if stacking and refrigerate up to 4-5 days in advance for quick + easy cooking throughout the week. After 2 days, transfer to the freezer to keep fresh.
• TO COOK: Heat a large skillet over medium heat. Once hot, add just enough oil to coat the surface (or use a non-stick or seasoned cast iron pan) and add only as many patties as will fit comfortably in the pan. Sprinkle the tops with a bit more salt and black or red pepper. See notes for baking instructions.*
• Cook for 3-4 minutes or until the underside is browned (turn down heat if browning too quickly). Then gently flip with a spatula and cook on the other side for 3-4 minutes more, or until the underside is browned.
• Serve immediately as is or alongside other breakfast favorites.
• Store leftovers in the refrigerator up to 4-5 days or in the freezer up to 1 month. You can also make patties ahead of time (up to 1 month), freeze (uncooked), and thaw before cooking. Cook as instructed.

Notes

*Prep time does not include cooking and cooling quinoa. To cook quinoa: Add 1 part rinsed, drained quinoa to a small saucepan and toast for 3 minutes over medium heat. Then add slightly less than 2 parts water and bring to a boil. Once boiling, cover and reduce heat to a simmer. Cook for 18 minutes or until water is absorbed. Then fluff with a fork, remove from the heat, and crack the lid so the quinoa can cool. (As this recipe is written, the amounts should be 1/2 cup quinoa : scant 1 cup water.)
*To bake sausages: Place patties on a parchment-lined baking sheet and bake at 350 degrees F (176 C) for 15-23 minutes (will depend on preferred doneness) or until hot and slightly crispy on the outside.
*Nutrition information is a rough estimate calculated without optional ingredients.

Nutrition (1 of 8 servings)

Serving: 1 sausages Calories: 140 Carbohydrates: 15.1 g Protein: 4.8 g Fat: 7.4 g Saturated Fat: 0.7 g Polyunsaturated Fat: 2.3 g Monounsaturated Fat: 3.9 g Trans Fat: 0 g Cholesterol: 0 mg Sodium: 294 mg Potassium: 279 mg Fiber: 3.6 g Sugar: 1.9 g Vitamin A: 200 IU Vitamin C: 1.7 mg Calcium: 40 mg Iron: 1.3 mg

After an intense craving for beet falafel, I felt drawn to the kitchen to play around with a way to infuse this incredibly nourishing vegetable into falafel.

The result was a vibrant-colored, magenta falafel that was garlicky, zesty, crispy, and incredibly delicious. Plus, just 8 ingredients and simple methods required!

Origins of Falafel

The origin of falafel is an ongoing and heated debate. Some would say it’s a quintessential Israeli food, while Palestinians claim its Arab roots, and still others claim it originated in Egypt, Lebanon, or Yemen. 

While we claim no expertise on the origins of falafel, we do know we absolutely love its crispy texture and rich flavor. Falafel is traditionally a fried ball or patty made from fava beans, chickpeas, or both. What’s not to love?

Those looking for a deeper dive into the much-debated history of falafel can find more information here and here.

Our inspired version uses chickpeas as a base and includes shredded beet for color and added nutrition. For a more traditional version of falafel, check out this recipe from Tori Avey, or this recipe from The Kat Chef.

How to Make Beet Falafel

This recipe starts with baking the chickpeas for 10-12 minutes to dry them out and yield crispy falafel! This a trick I learned from a friend years ago, and it’s yielded delicious vegan sausage, burgers, falafel, and more!

Next, shredded beets and baked chickpeas are added to a food processor along with garlic for zing, parsley for a fresh and herby flavor, cumin for smokiness, and sea salt for overall flavor.

Tahini and lemon juice add a little liquid to help everything blend into a tacky dough. But be careful not to over-mix as you’re not looking for a purée. See photo below for reference.

If the falafel dough is too dry, you can add more tahini or lemon juice. And if it is too wet, you can add some oat flour or gluten-free flour.

When the falafel is the right consistency, scoop out 1 ½-tablespoon portions and use your hands to form them into little patties (about 1/2-inch thick).

For cooking, you have a few options:

1. Bake – this option uses less (or no) oil and is mostly hands-off.
2. Pan Fry – this method is ideal for crispy falafel or if making just a few at a time.
3. Pan Fry, then Bake – for even crispier falafel, you can pan fry them for a crispy exterior and then bake for 5-15 minutes for even firmer / crispier texture.

You can freeze uncooked falafel between layers of parchment paper. Then, when ready, just thaw and cook as instructed.

We hope you LOVE these beet falafel! They’re:

Garlicky
Smoky
Crispy
Salty-sweet
Customizable
& Delicious!

While delicious on their own, these falafel are elevated by the addition of hummus, (dairy-free) yogurt sauce, or tahini sauce. They would make a great snack, appetizer, or light meal. Or for a more filling meal, serve in a pita, on a salad, or in a bowl such as our Mediterranean Bowl.

Easy Beet Falafel

Beautiful bright pink beet falafel made with 8 simple, wholesome ingredients including raw beets, chickpeas, parsley, and tahini. A plant-based, gluten-free falafel perfect for wraps, salads, bowls, and more!

PREP TIME 10 minutes
COOK TIME 40 minutes
TOTAL TIME 50 minutes
Servings (Falafel)
Course Entrée or Side
Cuisine Gluten-Free, Mediterranean-Inspired, Middle Eastern-Inspired, Vegan
Freezer Friendly 1 month
Does it keep? 4-5 Days

Ingredients

FALAFEL

• 1 15-ounce can chickpeas, rinsed and drained (~1 ½ cups as recipe is written)
• 1 ½ cups shredded raw beets
• 4 cloves garlic, skins removed (4 large cloves yield ~2 Tbsp or 12 g)
• 1 ½ cups loosely packed chopped parsley (some stems okay)
• 2 tsp ground cumin
• 1/2 – 3/4 tsp sea salt, plus more to taste
• 1 Tbsp tahini
• 1 Tbsp fresh lemon juice
• 1-3 Tbsp oat flour (or chickpea flour or GF flour) (optional)
• 1-3 Tbsp avocado or olive oil (for cooking) (optional)

Instructions

• Heat oven to 375 degrees F (190 C), and line a baking sheet with parchment paper. Add rinsed and drained chickpeas to the baking sheet and bake for 10-12 minutes, or until slightly cracked and dried out. Set aside. NOTE: Keep oven on if baking falafel or you want crispier edges!
• Shred beet using a box grater or grater attachment on the food processor, transfer to a bowl, and set aside.
• To food processor add garlic and parsley and pulse to chop into small bits. Then add baked chickpeas, 1 ½ cups shredded beets (as original recipe is written), cumin, salt, tahini, and lemon juice, and pulse for about 15-30 seconds. Be careful not to overmix — the mixture shouldn’t be puréed, just a tacky texture that forms easily when squeezed between your fingers. If too wet, you can dry it out with some oat flour (but we didn’t find it necessary). If too dry, add more tahini or lemon juice.
• Taste and adjust seasonings as desired, adding more salt to taste, cumin for smokiness, or lemon for acidity (just be careful not to add too much lemon or the falafel will become too wet).
• Scoop out heaping 1 ½-Tbsp portions of falafel dough (we like this scoop), and use your hands to form them into approximately 1/2-inch thick patties. As written, recipe makes ~16 small falafel or 8-10 larger falafel.
• NOTE: If not cooking all of the falafel right away, FREEZE uncooked falafel between layers of parchment paper and store in a container in the freezer up to 1 month. Then just thaw and cook as instructed!
• TO BAKE: Arrange falafel on the parchment-lined baking sheet from earlier. Spritz or brush with oil for crispier texture (optional), and bake for 20-30 minutes or until crispy on the outside.
• TO PAN FRY: Heat a large skillet over medium / medium-high heat. Once hot, add 2 Tbsp oil (or lesser end of range if adjusting batch size). Swirl to coat pan. Add only as many falafel as will fit comfortably in the pan. Cook for 3-4 minutes, or until underside is browned. Then flip carefully and cook for 2-3 minutes more. If you prefer them crispier, transfer them to the oven and bake for another 5-15 minutes.
• Enjoy as is or with sauce of choice. These would be especially delicious with pita, on a salad, or in a bowl such as our Mediterranean Bowl.
• Store leftover falafel covered in the refrigerator for up to 4-5 days and reheat in a 350-degree F (176 C) oven. See freezing instructions in step 6.

Notes

*Nutrition information is a rough estimate calculated with the lesser amounts of sea salt, oat flour, and avocado oil, and without optional ingredients.

Nutrition (1 of 16 servings)

Serving: 1 falafel Calories: 43 Carbohydrates: 5.4 g Protein: 1.6 g Fat: 0 g Saturated Fat: 0.2 g Polyunsaturated Fat: 0.5 g Monounsaturated Fat: 0.91 g Trans Fat: 0 g Cholesterol: 0 mg Sodium: 116 mg Potassium: 85 mg Fiber: 1.5 g Sugar: 1.5 g Vitamin A: 264 IUVitamin C: 5.21 mgCalcium: 20.54 mgIron: 0.7 mg