Tag: dinner recipe

Recipes

Vegan Crunchwrap Supreme Recipe

Sara Mastrangelo

Okay so this isn’t my healthiest recipe, but it is healthier than Taco Bell’s version! I always encourage my clients to reward themselves for staying on track and being consistent with their health- and this is the perfect way. This recipe is 100% plant based and gives you that cheesy goodness that we all crave 🤤.

It’s important to realize that it is completely okay to eat junk food sometimes! If you always ate health foods such as lentils, beans and fruits, you would become very bored with your diet and eventually not want to follow it anymore. So my advice? Eat the foods that you crave- in moderation!

The great thing about this recipe is that it actually is healthier than a Crunchwrap from Taco Bell. I used soy in place of beef, and plant based cheese instead of cheese made from cows milk. Using your own veggies at home tastes a lot better than eating toppings that have been prepared for a fast food restaurant, too!

So without further ado, here is my fresh plant based version of a Crunchwrap Supreme! 🌮

Ingredients:

For the Base

  • 1 white onion
  • 4 mushrooms
  • 2 cloves of garlic
  • Half of a green pepper
  • 1 carrot
  • 1 cup of plant based beef (I used Gardein)
  • 4 tablespoons of soy sauce
  • 3 teaspoons of liquid smoke
  • Taco Seasoning

For the Toppings:

  • 1/3 head of lettuce
  • 3 tomatoes
  • 2 avocados
  • Vegan sour cream (optional)
  • About half a cup of plant-based cheddar
  • 4 soft tortillas
  • 3 taco shells broken or tortilla chips for the crunchy layer

Preparation time: 20 minutes

Serving size: Makes 4 crunchwraps

Directions:

  1. Start by preparing the base: chop onions, garlic, mushrooms, green peppers and grate the carrot.
  2. Place base in a saucepan over medium heat with soy sauce and liquid smoke. Let cook for 2 minutes and add in the plant based beef.
  3. Mix in a bit of water with taco seasoning and let cook for 5 more minutes, remove from heat.
  4. Now it’s time to prepare the toppings! Chop the lettuce, slice the tomatoes and mash avocados and place on either a plate or bowl to make it easier to prepare your crunchwrap.
  5. Prepare a lightly oiled pan on medium heat so that it will seal nicely as soon as it’s ready.
  6. Take a soft tortilla and layer your ingredients in the centre (make sure you leave enough room to fold the edges over) I started with avocado, then added the plant based beef, cheddar, soft tortilla chips, tomatoes and lettuce. But you can customize yours however you like 😎
  7. I watched this video to learn how to properly fold a crunchwrap and although it’s very random to watch Taco Bell training videos… I highly suggest it for this purpose haha.
  8. Transfer your masterpiece to the heated pan, folded edge side down. It should make a nice sizzle. Reduce heat to medium-low to allow all of the ingredients inside to properly melt and cook.
  9. Flip after about 3 minutes or until the edges are lightly browned. Cook the other side for about the same amount of time and remove from heat.
  10. Cut in half and voila! You have a delicious, healthy version of the Crunchwrap Supreme made by you👩‍🍳👨‍🍳✨

Quick Tips:

  • Watch the video that I linked above to learn how to properly fold the edges over, it will save you a lot of time!
  • My Crunchwrap honestly looked far from perfect after folding it, but once I put it in the pan on medium heat, the edges sealed nicely and it ended up turning out better than I thought! So don’t be discouraged if it looks like an absolute mess at first- the cooking process is what really brings it together.
  • Thank you for reading my recipe! Check out my Recipes page for more plant-based goodness 🥰
Recipes

Black Bean Burgers

Sara Mastrangelo

One of my favourite plant based meals to eat is black bean burgers!! Just one cup of black beans will set you up with 41 grams of carbohydrates, 15 grams of fiber, 15 grams of protein, and various other nutrients that all aid in healthy digestion and keep you feeling full for longer!

Cooking with dried black beans is also very cost efficient, with one cup only costing about $0.30 you can’t really go wrong!

The key is to use an Instant Pot if you have a bit of time to spare. Instant Pots are amazing because they can cook dried beans under 40 minutes without having to soak them overnight. They also retain nutrients and are one of the best methods for cooking dried beans, lentils and raw veggies into fresh delicious meals!

But if you don’t have an Instant pot or are short on time, you can use one can of black beans instead.

Ingredients:

For the bean burgers:

  • 1 cup of dried black beans
  • 3 mushrooms, chopped
  • 1 medium white onion, chopped
  • 2 cloves of garlic, chopped
  • 1 carrot, grated
  • 2 tablespoons of soy sauce
  • 2 teaspoons of liquid smoke flavouring

Toppings:

  • 2 tomatoes, sliced
  • Romaine lettuce (I used 3 pieces)
  • Half a cucumber, sliced
  • 1 avocado, mashed
  • Ketchup
  • Vegan Mayo
  • Burger buns

Preparation time: 45 minutes using dried beans or 20 minutes using canned beans

Serving size: Makes 4 burgers

Directions:

  1. Start by measuring one cup of dried black beans and placing them in your Instant Pot. Select Pressure Cook and set the timer to 35 minutes.
  2. In the meantime, start preparing your veggies and toppings. Chop the mushrooms, white onion and garlic. Grate the carrot and slice the cucumbers and tomatoes. Set aside.
  3. When the Instant Pot has a few minutes left, heat up a saucepan on medium heat with a bit of oil.
  4. Add in the mushrooms, onion, garlic and half of the grated carrot. Let simmer with the soy sauce and smoke flavouring for about 5 minutes.
  5. Drain the black beans and add directly into the saucepan. Mix until all of the ingredients are combined within the pan. Cook for a few more minutes.
  6. Remove from heat and preheat the oven to 350°F/175°C.
  7. Start forming 4 nicely sized patties with your hands and place them on a baking sheet. No need to oil the pan!
  8. Bake for 8 minutes.
  9. Remove from the oven and now it’s time to assemble your masterpiece! Add your favourite toppings and enjoy!
  10. You can store the other patties in a container in your fridge and re-bake them again! They will stay fresh for about 1-2 days.

Quick Tips:

  • If you have never cooked with liquid smoke flavouring before- you should totally start! I order mine from Amazon or buy it at Food Basics. It’s a great addition to any food and adds that delicious smoky flavouring 😛
  • You can also add cheese to the bean burger mix and bake it in! It tastes delicious and is a great substitute to a regular cheese burger ⚡️
  • Thank you for reading my recipe! Be sure to check out my Instagram page for more healthy lifestyle and nutrition tips 💪🏼
Recipes

Chickpea Tuna

Sara Mastrangelo

I’ve never been a huge fan of fish, but I’ve always loved the creaminess and texture of tuna! Something about the way that mayo tastes in combination with the flakiness of tuna is just soo good. Here’s the thing though: there’s a much healthier alternative that doesn’t harm our fish friends!

I stopped eating tuna when I learned that for every pound of fish caught, up to five pounds of aquatic life is discarded and killed (this includes dolphins and turtles!) And I’m sure that we have all heard the statistic that we will have fishless oceans by 2048.

Now is the most important time to make sustainable life choices that do as little harm as possible. That’s why I love this recipe- it’s 100% vegan, tastes just like tuna and is even easier to prepare! It’s also a rich source of vitamins, minerals, fiber and contains 26 grams of plant-based protein. Say goodbye to that fishy smell, and hello to the freshness of chickpeas 😎

Here’s what you’ll need:

Ingredients:

  • 1 small white onion
  • 1 clove of garlic
  • 1 can of chickpeas
  • 1 tablespoon vegan mayo
  • 2 sheets of sushi seaweed
  • half of a lemon

Preparation time: 15 minutes

Serving size: Serves 1-2 people

Directions:

  1. Start by preparing your ingredients: chop the white onion and garlic into small cubes. Strain and rinse the chickpeas.
  2. Heat oil in a medium sized pan and cook the onion and garlic for a few minutes on medium heat.
  3. Add in the strained chickpeas and continue cooking for about 5 minutes while stirring occasionally.
  4. Remove pan from heat and pour the ingredients into a large glass bowl (this is where you’ll mash them!)
  5. Use a masher to mash the chickpeas to a consistency that you like. You can mash them completely or leave some chickpeas whole- it’s up to you!
  6. Break up the sushi seaweed with your fingers and add in along with the mayo. Mix all of the ingredients together.
  7. Add lemon, salt and pepper to taste.
  8. Now you have some nice chickpea tuna! You can put it on a vegetable wrap, in a sandwich or even have it plain as a side. The possibilities are endless! Enjoy 🙂

Quick Tips:

  • I used canned chickpeas in this recipe because it speeds up the preparation time, but cooking dried chickpeas in an instant pot is healthier and a lot more cost efficient. So if you’re not short on time, pressure cook them instead!
  • I find that this recipe tastes better when it’s been chilled first, but serving it warm tastes good too!
  • Thank you for reading my recipe, now go put some good music on and have fun cooking🥳❤️