Plant-based Recipe Test 4: Chickpea Salad

This chicken salad alternative took a bit of trial and error, but overall, it’s my favorite plant-based alternative recipe. It’s simple, flavorful, light, and packed full of healthy ingredients.

For the first batch, I followed this recipe. It contains chickpeas, celery, green onion, dill pickle, red bell pepper, vegan mayonnaise, garlic, yellow mustard, fresh dill, fresh lemon juice, sea salt, and pepper.

The recipe said to mash the chickpeas with a potato masher but I used a fork. It took some time but achieved the same result. 

Concerning the vegetables, there’s a bit of chopping involved, but nothing too complicated.

After adding the chopped veggies to the mashed chickpeas, I stirred in the “mayo”, mustard (I used whole grain), dill, lemon juice, salt, and pepper. Done! 

Personally, the chickpeas in this salad seemed a bit dry when compared to traditional chicken salad. I noticed that the salad tasted better after sitting in the fridge for a few hours. 

I held a student feedback session as soon as the salad was ready. I served it inside whole wheat tortillas with spinach.

  • Aurora Muller 10/10

“I really like this. I’d choose it over a non-vegan version any day. It’s perfect!”

  • James Skinner 10/10

“I like this. I think it’s better with Tabasco sauce though. Try mashing the chickpeas more.”

  • Marygrace Kinuthia 9/10

“It’s good. It’d definitely choose this over a non-vegan version.”

  • Natalie Cooper 10/10

“I love it! I’d choose it it over the non-vegan type.”

Even though everyone liked the recipe, the slight dryness of the chickpeas bothered me. I decided to make a few changes to the recipe to create a more natural version with better texture. 

First, I replaced the chickpeas with white kidney beans (much softer and less dry). They mashed easier and had a more neutral flavor.

I added the same amount of the other ingredients (click on link mentioned above for the original recipe). 

I replaced the vegan mayo with a homemade cashew “cream” spread. I soaked a cup of cashews in water overnight. The next day, I added 1/2 cup to a blender with 3 Tbsp of water, sea salt and lemon juice (optional). I blended until smooth. 

I had 1/2 cup of leftover cashews so I added them to the salad and mixed it up. 

I thought the first recipe was good, but this new version tasted much better! I love how I was responsible for every ingredient since I omitted the processed vegan mayo.

Tip: Allowing it to set for a few hours in the fridge is a good idea.

Student Feedback

  • Blake Bischoff 9/10

“That’s really good! I’d definitely choose it over chicken salad.” 

  • Boyo Amuka 9/10

“It’s different but good! After one bite and I want more.”

  • Pauline Mwangi 8.5/10

“Traditional chicken salad is more salty and buttery. This one is more flavorful. I prefer the plant-based version.”

 

 

Plant-based Recipe Test 3: Hummus Burger Wrap

Jolee Keplinger, Co-President of Sustainability Club, Principia Food Blogger

This wrap recipe, inspired by one found in The Vegan Way cookbook, was perfect for testing out the Beyond Meat Beefy Crumbles. It’s quick, easy, and perfect for meat lovers (and only takes about 5 minutes)!

Ingredients:

  • wraps/flatbreads
  • hummus
  • oil for frying
  • Beyond Meat Beef Crumbles
  • shredded veggies (such as broccoli and carrot slaw)
  • spinach
  • tomato

First, lay the bread on a cutting board and spread the hummus on top. 

Next, heat a bit of vegetable oil in a pan for a minute. Add the desired amount of Beyond Meat Beefy Crumbles and cook 2-3 minutes. Stir in the shredded veggies until warm.

 

 

 

 

 

 

 

Finally, add the mix to the prepared wraps. 

Add a bit of spinach and sliced tomato if you’d like.

Roll, slice, and enjoy!

Student Feedback

  • Rebecca Bailey 8/10

“It tastes like meat to me. It’s light, not like when you eat normal meat. I’m a really big meat eater so I don’t know if I’d choose it over normal meat. I do know people that would though!”

  • Ian Tennison 7.5/10

“It’s good. The texture resembles real beef. I guess I’d mistake it for the real stuff. It’d consider choosing if over real beef it it were an option at Prin.”

  • Mary Oyan 10/10

“It’s really good! I’d eat this again.”

The Verdict: This 100% plant-based recipe is a great option for both hardcore carnivores and vegans. It has a nice flavor and plenty of texture. It’s good light meal/snack for busy college students who enjoy cooking.

 

Plant-based Recipe Test 2: Quesadillas

 Jolee Keplinger, Co-President of Sustainability Club, Principia Food Blogger

Special guest test tasters: Brandon Robles and Karen Johnson

When striving to eat as plant-based as possible, many people struggle with cheese, especially me. I’ve always loved Mexican cuisine, especially quesadillas. I can’t imagine life without them. Luckily, there are plenty of alternative cheese products on the market, so a 100% plant-based quesadilla can become a reality!

Even though most Mexican dishes can easily become vegan, I’ve never been to a restaurant that serves vegan quesadillas. Here at Principia, quesadillas are one of the more popular food choices. Since eating plant-based means ditching dairy, I was determined to create an alternative quesadilla that tasted just as good, if not better, than the traditional type.

Since I bought four different types “cheese” to test, I figured quesadillas would be a good way to evaluate their taste and meltability. I tested three types of Daiya “cheese”: a jalapeño Havarti block, sliced provolone, and mixed shredded.

The fourth type was a soy alternative to American cheese which is sold at Trader Joe’s. Although it contains a bit of dairy, it’s still a plant-forward American cheese alternative. (This one isn’t in the recipe.)

I also used this cooking session as an opportunity to test out Beyond Meat “chicken” strips. Chicken is quite common around here, and I know most aspiring plant-based eaters have difficulty avoiding it. That’s why I believe it’s important to experiment with alternative “meats” so plant-based people won’t feel as though they’re missing out.

Ingredients:

  • Flour tortillas
  • Vegan “cheese” (Daiya)
  • Vegan “chicken” (Beyond Meat)
  • Minced garlic
  • Diced tomatoes
  • Chopped green onions
  • Spinach
  • Olive oil

Directions:

First I heated olive oil in a skillet and cooked the garlic for a bit. I added the tomatoes, green onions, and spinach at the very end. I placed the veggies in a bowl and set them aside. 

Next, I heated oil in a skillet (on medium-high) for the quesadillas. I took four flour tortillas and placed one of the “cheese” varieties inside. I added the cooked veggies, folded the tortilla in half, and placed it in the skillet, flipping when the tortilla became a nice golden brown. Once the tortilla was evenly cooked, I placed the quesadilla on a plate and covered it as I cooked the next three. 

I added the “chicken” to the quesadilla with the shredded Daiya cheese. 

Once finished, I cut each quesadilla into three pieces. One for me, and one for each of my two samplers. 

Brandon, Karen, and I sat down to test the four alternative quesadillas. We first tried the one with the Trader Joe’s soy cheese (non-vegan). I thought it was tolerable, but Brandon wasn’t a fan. 

Then we tried the Daiya Jalapeno Harvarti. It was delicious! The “cheese” melted beautifully and both Brandon and Karen loved it. I was strikingly similar to normal cheese. 

Next up was the Daiya provolone version. Again, this alternative “cheese” could fool someone into thinking it was real. The three of us loved it.

Finally, we tried the one with shredded Daiya “cheese” and grilled “chicken”. This was the by far, the winner! The “chicken” tasted very real and the cheese melted well. It reminded me of a quesadilla I used to order from Mexican restaurant back home. 

The verdict: All three Daiya “cheese” varieties and the Beyond Meat grilled chicken were excellent substitutes. Overall, we would prefer to eat plant-based recipes like this if they were available at Principia.

Plant-based Recipe Test: Kale, Avocado, and Bean Pasta Salad

By Jolee Keplinger | Co-President of Sustainability Club | Principia Food Blogger

This delicious pasta salad from The Vegan Way is full of plant-based power! It’s simple, affordable, and absolutely delicious. 

Salad Ingredients

  • Vegan pasta
    • I used a quinoa and brown rice version due to the higher protein content
  • Curly kale, stems removed, chopped into bite-size pieces
  • A large tomato, chopped
  • An avocado, pitted, peeled, and chopped
  • A can of beans

Dressing Ingredients

  • Whole grain mustard
  • Balsamic vinegar (I used apple cider vinegar)
  • Sweetener of choice (brown sugar, maple syrup, or honey)
  • Oil (Olive is best)
  • A bit dried basil 
    • For more flavor, use fresh basil and dry it in a toaster oven
  • Freshly ground black pepper

Simply cook your desired amount of pasta and add the kale at the end.

Next, drain the pasta and kale and add the beans, chopped tomato, and avocado.

Finally cover with the dressing and place in the fridge until cool.

What I love about this recipe is the flexibility of measurements and versatility.

 

If you would like the official recipe, check out The Vegan Way cookbook from the Center of Sustainability’s library. 

Tip: To step up your sustainability game, use Principia’s campus grown Sugar Bush maple syrup!

Enjoy! 

 

 

 

 

Fall Flashback: Introducing Vegan Desserts

 Jolee Keplinger, Co-President of Sustainability Club, Principia Food Blogger
 

Last October, the Sustainability Club partnered with Dining Services to offer vegan desserts for Sustainability Weekend. 

Since most everyone loves a sweet treat now and then, I figured offering free vegan desserts in the Scramble Room would be a way to raise awareness, since food choice is such a large component of living sustainably.  

You may be wondering how dessert and sustainability relate. It’s actually quite simple. 

Most traditional desserts contain ingredients such as eggs, butter, milk, or cream. Unfortunately, these ingredients take far more resources to produce compared to their plant-based counterparts.

 By making a few simple substitutions, any dessert can become 100% plant-based!

On behalf of the Sustainability Club, I proposed the idea to our wonderful Executive Chef (Trey McCartt) and he put the vision into action. I provided recipes sourced online, and our cooks created three delicious vegan desserts! Working with Sustainability Director Karen Eckert, Caia Gillet and I designed outreach posters to inform our peers.

Because at that time I worked in our pastry department Saturday mornings, I had the opportunity to help create our delicious vegan Cookie Dough Bites – which joined Cherry Turnovers and Pumpkin Parfaits on the weekend’s dessert bar. 

Theses desserts were not only more sustainable than their dairy-laced counterparts, but incredibly delicious! This shows that living sustainably isn’t a chore, or even very complicated, it just takes a few small changes that will ultimately make a huge difference. 

 At Principia College, you can still find vegan desserts in the Scramble Room and C-Store – check out Dining Services’ app for details. Here’s a list of the current offerings.

Scramble Room: Apple turnovers, cherry turnovers, and any slice of fruit pie (no egg wash)

 C-Store: Green & Black’s Organic Dark Chocolate bar, Oreo cookies, and Dairy-free Ben & Jerry’s

Here’s video of students taste testing a few vegan alternatives: 

https://www.facebook.com/PrinMuseVideo/videos/vb.186293775189013/187674758384248/?type=2&theater&notif_t=like&notif_id=1487199940719340

Want to learn more?

Visit http://www.onegreenplanet.org/environment/future-of-sustainable-food-is-plant-based/