Month: April 2018

Vegetable Pad Thai

Vegetable Pad Thai

Pad Thai is a favourite Thai take out dish that literally translates to “Thai stir-fry”. When you order it in a restaurant, it’s usually pretty heavy on the noodles, and we wanted to take the dish and do what we do best: make it healthier, […]

Gado Gado

Gado Gado

I am an absolute sucker for a good hearty salad, and this Gado Gado is the kind of thing my salad dreams are made of. Don’t get me wrong, I also enjoy a nice bowl of delicate leafy greens, but there is something about a […]

Black Bean Tostadas

Black Bean Tostadas

#tacotuesday is a pretty big thing around here, but sometimes we like to kick it up a notch and make tostadas.

These Black Bean Tostadas are vegan, but perfect for anyone looking for a super tasty whole food recipe to serve up for a Cinqo De Mayo party (hi American friends!), or anytime! This recipe makes 12 tostadas, which can either be eaten as a meal, or served platter style – which makes it a versatile dish for either entertaining or meal time.

Ingredients for Black Bean Tostadas:

    Black Beans
    Chilli powder, cumin, oregano, and salt
    Corn tortillas
    Oil
    Avocados
    Roma Tomatoes
    Red onion
    Cilantro
    Lime juice

Equipment:

    Large frying pan
    2 medium sized bowls
    Cast Iron Skillet (for crisping the tostadas – this can also be done in the oven)

How to Make Black Bean Tostadas:

I like to make the Pico De Gallo and Gaucamole first, so that the flavours have time to marinate, then work on the black beans and tostadas.

For the Pico de Gallo:

Cut of the top of the tomatoes and use the back end of a spoon to gently scrape out the seeds from inside the tomatoes. After the seeds have been removed, dice the tomato flesh and put in one of the bowls. Dice the onions and cilantro and add to the tomatoes along with the salt. Stir the ingredients until they are mixed.

For the gaucamole:

Slice the avocados in half and remove the seeds. Using a spoon, scoop out the insides of the avocados and put them in the other bowl. Using a fork, mash the the avocado until it reaches a smooth consistency. Add the diced tomato, cilantro, diced red onion, lime juice and salt. Stir with a spoon until combined.

For the Black Beans:

Heat a large frying pan to medium heat. Add the black beans, along with the spices to pan and heat for a couple of minutes while stirring the beans to mix the spices. When the beans have heated up a bit, use a potato masher to begin mashing the beans as they continue to cook. As you mash the beans, add in water (a couple tablespoons at a time) and continue to mash the beans mixing the water in. Continue adding water and mashing the beans until the consistency is as you like it. When the beans have been cooked, remove from the heat and set aside.

For the Tostadas:

Cast Iron Skillet Method: heat your cast iron skillet to medium high heat. Brush both sides of the tortilla with a little bit of oil and add to the pan. Cook each side about 45 seconds, or until they start to get a nice golden colour around the edges.

Oven method: heat the oven to 400 F. Brush both sides of the tortillas with a bit of oil. Bake about 5 minutes per side, or until the tortillas begin to turn a deep golden colour.

To assemble:

Spoon a bit of black bean mixture on top of a tostada and spread around to cover it. Top with shredded spinach, gaucamole, and pico de gallo.

Keeping it vegan, instead of topping with sour cream, we tried some vegan dill crema on top – it was an excellent addition!

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Black Bean Tostadas

delicious vegan black bean tostadas with gaucamole and pico de gallo

Course Main Course
Cuisine Mexican
Servings 12 tostadas
Author Courtney

Ingredients

Gaucamole

  • 2 ripe avocados
  • 1 tbsp minced cilantro
  • 2 tbsp diced tomatoes
  • 2 tbsp red onion
  • 1 tsp lime juice

Pico de Gallo

  • 6 roma tomatoes seeds removed and diced
  • 1 tbsp minced cilantro
  • 1 tbsp red onion finely diced
  • salt to taste

Black Bean Tostadas

  • 3 cups black beans (1 cup dry or 2 cans drained)
  • 2 tsp cumin
  • 1 tsp oregano
  • 1/2 tsp salt
  • 1 tsp chili powder
  • 12 corn tortillas
  • water
  • 2 cups shredded spinach (for serving)

Instructions

  1. Gaucamole: 

    Remove the avocado from their skins and mash in a medium sized bowl.  Add the remaining ingredients and stir to mix

  2. Pico de Gallo: 

    Remove the seeds from the tomatoes and dice. Place in a medium bowl along with the remaining ingredients and mix

  3. Black Beans: Heat a large frying pan over medium heat.  Add the beans and spices and begin to mash them together as the beans heat up.  Add water as needed until they have reached a spreadable consistency.

  4. Tostadas: 

    Cast Iron Skillet Method: heat your cast iron skillet to medium heat heat. Brush both sides of the tortilla with a little bit of oil and add to the pan. Cook each side about 45 seconds, or until they start to get a nice golden colour around the edges.

    Oven method: heat the oven to 400 F. Brush both sides of the tortillas with a bit of oil. Bake about 5 minutes per side, or until the tortillas begin to turn a deep golden colour.

  5. To Assemble: 

    Spread some black bean mixture on a tostada, top with spinach, pico de gallo, guacamole and enjoy!

Roasted Broccoli and White Bean Soup

Roasted Broccoli and White Bean Soup

If you haven’t noticed already, roasting vegetables is a big thing in our household! We just love how roasting brings the flavour of the vegetable to another dimension, and if you don’t already roast your broccoli when you make soup with it, you are going […]

Healthy Banana Coconut Muffins

Healthy Banana Coconut Muffins

Our daughter LOVES muffins, and we love making healthy muffins for her so that we can feel good about what she is snacking on. These banana coconut muffins are made healthier by swapping out white sugar for real maple syrup and reducing the amount of […]

Savoury Steel Cut Oats with Chimichurri

Savoury Steel Cut Oats with Chimichurri

Savoury steel cut oats have become a staple in our house, and once we made this sauce, we wanted a way to incorporate it into a breakfast meal.  Topping our breakfast oats with it was a natural fit.

If you haven’t had steel cut oats before, they are a perfect way to start your day. Cooking them stove top in the traditional method can take a fair amount of time (30-40 minutes if you haven’t pre-soaked the oats), but cooking the oats in an Instant Pot makes them an easy option for a weekday breakfast.

These breakfast oats are:

  1. filling and full of protein to keep you full
  2. a great way to get more vegetables in your diet
  3. a great way to use leftover chimichurri sauce

Cooking oats in the Instant Pot takes 8 mins (plus the time it takes the machine to get to and release pressure). We first set the oats to cook, then begin to chop the vegetables while the oats are cooking. When you get into the flow of it, you can have perfectly cooked steel cut oats on your plate for breakfast in 20 mins – with most of the time spent with the Instant Pot doing the work for you.

If you do not have an Instant Pot, you can cook the oats on the stove top – it will just take a lot longer, and you will need to increase the total water added to the oats to at least 2 cups.  For instructions on how to cook the oats on the stove check out this article.

If you try this recipe, please comment and rate it below.  For weekly updates on new posts sign up for our newsletter.

Savoury steel cut oats with mushrooms, chard and chimichurri
savoury steel cut oats with mushrooms, chard, and chimichurri

Savoury Steel Cut Oats with Chimichurri

savoury steel cut oats with mushrooms, chard, and chimichurri sauce

Course Breakfast
Prep Time 5 minutes
Cook Time 8 minutes
instant pot pressurizing 10 minutes
Total Time 13 minutes
Servings 2 people
Calories 345 kcal
Author Courtney

Ingredients

  • 1/2 cup steel cut oats
  • 1 cup unsweetened almond milk
  • 1 cup water
  • 1 tsp salt
  • 1 tbsp coconut oil
  • 2 cups Swiss chard
  • 4 oz cremini mushrooms
  • 1 tbsp tahini
  • 1/4 cup nutritional yeast

Instructions

  1. Put the oats, almond milk, water and salt in the Instant Pot and set to cook on high pressure for 8 mins.

  2. Add the coconut oil to a medium sauce pan and heat to medium high heat.  Slice the mushrooms, and cut the chard into bite sized pieces.   

  3. Add the sliced mushrooms to the pan and cook until browned - about 5- 7 minutes.  Add the chard and stir until the greens have just wilted.  Remove the pan from the heat.

  4. When the oats have cooked and sat for a couple minutes for the pressure to naturally reduce, remove the lid from the instant pot and stir the nutritional yeast and tahini into the oats

  5. Divide the oats between two bowls and top each with half of the mushroom and greens mixture

Vegan Roasted Winter Vegetable Bowl with Chimichurri

Vegan Roasted Winter Vegetable Bowl with Chimichurri

There is nothing that says healthy cold weather comfort food more than a bowl of roasted vegetables, and this Roasted Winter Vegetable Bowl is the perfect dinner when its April and still cold outside. Plus, you can have it on the table in 30 minutes […]

Chimichurri Sauce

Chimichurri Sauce

Traditionally, chimichurri sauce is an uncooked sauce of fresh herbs, garlic, oil and red wine vinegar that is served with grilled meat, but you can use it to flavour anything. If you’ve never had it before, it’s an absolutely delicious blend of fresh minced herbs […]