White Three-Bean Chili (vegan | gf)
After about a month, I’m back in action here on radiatefoodvibes.com. Time flies even more than usual lately. As I continue the very early phases of building my own brand and my own business, in addition to learning everything and anything I can about professional cooking, my personal recipe development has slipped a bit. But now I’m back at it.
Today’s post is a veganized recipe of the white chicken chili I made for a client this week. I loved the creaminess and richness of this hearty chicken chili combined with the sweet crunch of the fresh corn kernels. All I needed to do was omit the chicken. I then decided to take it even further and omit the cream as well (aka veganize it). I’ve been going a little heavy on the dairy lately and a detox-friendly soup is exactly what my body is craving right now. So no cream in this one (although I have the option to add it in the recipe below). You may be wondering how I achieved the creaminess without adding dairy or gluten (yes, it’s also gluten-free). No brainer. I turned to my beloved coconut milk and it worked perfectly.
This White Three-Bean Chili is creamy, satisfying, filling and nourishing. I also consider this dish to be detox-friendly (you know, for when you’re trying to balance out an indulgent weekend or healthily shed a few pounds). This is because it’s packed with complete protein and fiber thanks to the beans and the corn.
Beans make up the bulk of this chili. I use three different types of beans in this recipe, all of which are great sources of gut-cleansing fiber and energizing protein. Corn is sometimes confused for a vegetable, but it’s actually a grain. Not only does corn add flavor and texture to this chili, but it also combines with the beans to form a complete protein. Complete proteins contain all nine essential amino acids required by the human body. Animal proteins (meat, dairy, eggs) are complete on their own, so when eating a plant-forward diet it’s essential (pun intended) to eat a variety of plant-based protein sources to ensure you’re getting all nine essential amino acids.
Although this recipe can be made year round using canned or frozen corn, I recommend cooking up a batch ASAP to fully take advantage of the fresh summer corn that’s in peak season right about now.
White Three-Bean Chili
Serves: 4-6 Start to Finish: 45 minutes
2 tablespoons olive oil
1 yellow onion, small diced
3 cloves garlic, minced
2 celery ribs, small diced
1 teaspoon chili powder
1 teaspoon dried oregano
1 teaspoon cumin powder
1/2 teaspoon coriander
1/2 teaspoon black pepper
3-4 cups all-natural vegetable stock
1 4-oz can diced green chilies (I used mild)
1 14-oz cans cannellini beans, drained and rinsed
1 14-oz cans pinto beans, drained and rinsed
1 14-oz cans garbanzo beans, drained and rinsed
2 ears fresh corn, husked, kernels cut off (approx. 1.5 cups)
1/2 cup full-fat coconut milk (or use heavy cream if desired)
1 tablespoon arrow root powder or other starch of choice such as corn or potato (omit if using cream)
1 teaspoon fresh lime juice, plus lime wedges for serving
4 radishes for garnish, sliced or matchsticked (optional)
Heat oil over medium heat in a large pot. Add onion, garlic, celery and 1/2 teaspoon sea salt. Cook for 2-3 minutes until onions begin to release moisture. Stir occasionally.
Add chili powder, oregano, cumin, coriander and black pepper. Stir to combine. Cook for 3-4 minutes.
Add 3 cups vegetable stock, beans, corn kernels, green chilies and 1 teaspoon sea salt. Bring to boil, reduce to simmer for 15 minutes. Add up to 1 additional cup of vegetable stock to achieve desired liquid to solid ratio.
Turn off heat. Stir in coconut milk or heavy cream. Return to heat, bring to boil, reduce to simmer. Meanwhile, mix together 1 tablespoon arrow root powder (or other starch) with 2 tablespoons cool water. Mix well to form a “slurry”. Add slurry to soup. Simmer for 5 to 10 minutes. Season with 1 teaspoon lime juice and sea salt to taste. I added another 1/2 teaspoon or so of sea salt.
If using heavy cream instead of coconut milk – be careful not to full-on boil the cream after adding to the chili, it could curdle (yuck). I recommend adding a tablespoon of the hot chili liquid into the cream to temper it before adding to the pot. You can omit the arrow root slurry if using cream instead of coconut milk. The soup should thicken with just the cream and a quick simmer session.
Best of Basic: 5-Min Zesty Bean Purée
Vegetarian Buffalo Cauliflower Sandwiches
A couple posts ago I became a spokeswoman for cauliflower steaks (check out my cauliflower reuben sandwiches here). I love them. These seasoned and baked slabs of cauliflower can pretty much be turned into anything, including the spicy buffalo sandwiches I’m sharing today. Classically, the cauliflower in this sandwich would be a deep fried chicken breast tossed in buttery buffalo sauce and topped with a heavy blue cheese dressing, however that’s not my style. I found a way around this though. You see, one of my go-to orders at a local sports bar back home in St. Louis is their build-your-own-burger option with a veggie patty, veggies, buffalo sauce and ranch dressing. I get everything I used to love about buffalo chicken sandwiches, just without the chicken. So I blended this concept with my new obsession for cauliflower steaks and came up with this out-of-bounds buffalo cauliflower sandwich recipe.
I actually had intended on making this post a few days ago, but it took me until today because of the crazy week I’ve had. This past week was not only my last full week of classes at culinary school, but it was also the week of our final project. As a final, me and five of my classmates took over the school’s weekly Friday Night Dinner even, where we planned and executed a three-course, gourmet vegan dinner for 100 people. For this project, we are responsible for concept, recipes, execution, prepping, cooking, plating and table settings. It’s a lot of work, but in the end, it was a super success. The food was perfect and the tables looked beautiful. But while it’s a sweet feeling to be over and done with it, it’s also a bitter feeling because I don’t want school to end. This has been one of the best experiences of my life, and it was so amazing to have all my friends and family there on Friday to celebrate this monumental time in my life.
So at the close of these two epic events (and before I have to start my homework), I at last have a minute to share this almost-as-epic recipe. I’ve hit all the classic flavor-packed elements of a traditional buffalo chicken sandwich here, except I keep them lighter and meat-free with my flavorful roasted cauliflower, a vegan buffalo sauce, and a rich blue cheese dressing made with plain, grass-fed yogurt. I also used one of my favorite techniques when it comes to topping sandwiches and wraps with veggies, which in this case is to toss the typical buffalo side kicks (shredded lettuce, celery and carrots) with the blue cheese dressing before adding to the sandwich. This way, every bite gets some blue-cheese-veggie action and also helps to keep the sandwiches together.
When it comes to the blue cheese dressing, I’m using a recipe that utilizes only full fat plain yogurt (my go-to is an organic, grass-fed variety StonyField from Whole Foods). In case you’re interested, I prefer grass-fed milk and yogurt because grass-fed cows are far happier than grain- or meat-fed cows, and because my go-to brand, Stonyfield, is also organic, I can trust that it’s a non-gmo product that doesn’t contain hormones or antibiotics. Awesome. However, regular plain yogurt of any variety is still an excellent nutritional choice, and much easier to find, so I sometimes use conventional yogurt over grass-fed/organic. But, if you really can’t have blue cheese dressing without mayo, check out my slightly more indulgent recipe here, it uses a mixture of yogurt and mayo. Now, the last but certainly not least element of this sandwich is, of course, the bun. You can use a conventional store-bought brand for this obviously. But I find that a bakery fresh version is always better because not only does it support a local and small business, but bakery-fresh versions will likely contain nothing artificial or excessive. In fact, this brings up a good point. Everything about this sandwich is a good example of small adjustments that make a big difference. Yogurt instead of mayo, baked cauliflower instead of fried chicken, and a bakery-fresh bun instead of a conventional grocery store brand are all examples of simple changes that have changed my life for the better. I mean, how else could I enjoy eating as much and as often as I do while continuing to feel my best? This is how.
So there you have it – an epic sandwich recipe to end a totally epic week. Bring it on, Monday!
Vegetarian Buffalo Cauliflower Sandwich Recipe
Serves: 4 Start to finish: 40 minutes
For Buffalo Cauliflower Steaks
1 large head cauliflower
1.5 tablespoons olive oil (plus for for griddle)
3/4 teaspoon sea salt, fine grain
3/4 teaspoon granulated garlic (or garlic powder)
1/2 teaspoon paprika
1/4 teaspoon cayenne pepper
For Vegan Buffalo Sauce
2 tablespoons coconut oil
3/4 cup hot sauce
1/2 teaspoon sea salt
3/4 teaspoons granulated garlic (or garlic powder)
For Blue Cheese Sauce
1.5 cups plain yogurt*
1.5 teaspoons sea salt, fine grain
1 tablespoon red wine vinegar
1 teaspoon granulated garlic (or garlic powder)
1 teaspoon black pepper
1 cup crumbled blue cheese
2 teaspoons olive oil
1 heart of romaine, finely chopped or shredded, washed
3 stalks celery, cleaned and trimmed
2 carrots, peeled and thinly sliced or shredded
4 sandwich buns**
Preheat oven to 375 degrees. Prep a baking sheet with parchment paper, set aside.
Cut cauliflower into steaks by slicing the cauliflower right down the middle, vertically. Then, moving out from the center cut, to slice the cauliflower vertically into 1/4-1/2″ slabs. Be mindful that as the cuts move further from the original center cut, the slabs will begin to fall apart and transform into florets. Two large slabs is enough for 4 portions in this recipe, but I like to roast some of the florets to fill in gaps in the sandwich.
Heat a cast iron pan over medium-high heat. Combine ingredients for cauliflower steaks, olive oil through cayenne pepper. Brush cauliflower with spice mixture. Add a thin layer of oil to pan, just to coat. Add cauliflower to pan and cook for 1-2 minutes per side, until browned. Transfer to baking sheet. Bake for 20 minutes, until super tender, flipping half way through cooking.
While cauliflower bakes, combine all ingredients for blue cheese dressing. Prep lettuce, celery and carrots. Toss together in a bowl with 1/3-1/2 cup blue cheese dressing. Set aside.
Combine buffalo sauce ingredients in a small saucepan. Heat over low heat until for 3-5 minutes. When cauliflower steaks are finished cooking, remove from oven and brush with buffalo sauce, reserving some for pouring over sandwiches. Cut each steak into 2 equal portions.
Now assemble the sandwiches. Spread 2-4 tablespoons of blue cheese dressing onto the bottom half of each bun. Top each with a cauliflower steak half, then some of the tossed salad mixture. Drizzle remaining buffalo sauce and blue cheese over each sandwich as desired. Finish with top bun.
*my recipe uses all yogurt to keep it a bit leaner, but feel free to use your favorite blue cheese dressing – get my slightly more indulgent recipe here – it uses a mixture of yogurt and mayonnaise
**bakery fresh bread is a better choice than conventional grocery-store varieties because fresh bread likely contains nothing artificial or excessive – I got mine from Northside Bakery in Williamsburg, Brooklyn
Recipe by Mary Louis
Buffalo Cauliflower & Brown Rice Bowls (vegan optional)
There are oh so many ways to enjoy my stellar recipe for a major food trend, Buffalo Cauliflower “Wings”. This post highlights one of my fave recipes using vegan buffalo wings, in the form of a nourish bowl. Casual yet creative, tasty yet nutritious. This recipe is simply perfect.
The idea for a brown rice bowl topped with buffalo wings was inspired by a popular fast-casual restaurant in my hometown of St. Louis called Crazy Bowls and Wraps. CBW, as St. Louis-ans like to call it, has been around forever, even before healthy fast-casual joints became a thing. CBW offers customizable rice bowls, salads and wraps with all kinds of creative fillings and options. One of my absolute favorites is the buffalo fried tofu, so it wasn’t hard to come up with the idea for a buffalo cauliflower brown rice bowl.
I love the idea of layered bowls when serving a crowd. It makes it easy for each person to get exactly what they want. Plus, bowls like this are easy to eat. But I don’t need company to make bowls like this. In fact, last night for dinner I made Mexican rice bowls with roasted potatoes and peppers, cabbage, shredded cheddar and marinated tomatoes. When it comes to “bowls”, the possibilities are endless. Whenever I don’t know what to make, I start with a starch like rice or orzo pasta and simply add toppings according to a theme (Mexican, Greek, Italian, Asian etc.). That’s actually a really good tip if you’re ever struggling with what to cook. I use it all them time.
If you’re new to rice bowls, this is a great one to start with. The spicy, crispy cauliflower compliments the fresh veggies and creamy sauce perfectly. It feels so indulgent, but it’s really very balanced. And it’s also a lot easier than it sounds. These bowls are seriously so yummy and I highly recommend trying them out, STAT. I know I can’t wait to make them again.
Buffalo Brown Rice Bowls
Serves: 4 Start to Finish: 1 hour 15 min
1 batch Buffalo Cauliflower (get recipe here)
1 cup Brown Rice
8-10 ounces chopped Romaine Lettuce
10 ounces Cherry Tomatoes
2 large Carrots, peeled and trimmed
1 cup Dressing (get my creamy blue cheese dressing here or use the vegan recipe below)
Creamy Vegan Dressing
1 cup Vegan Mayonnaise (I like Follow Your Heart brand)
2 teaspoons Red Wine Vinegar
2 tablespoons unsweetened non-dairy milk or water (+ more to consistency)
3/4 teaspoon Garlic Powder
3/4 teaspoon Onion Powder
1/2 teaspoon Salt
1/2 teaspoon Black Pepper
1/2 teaspoon Dried Parsley
Make rice. Add 1 cup brown rice, 2 1/4 cups water and 1/2 teaspoon sea salt into a medium sauce pan. Bring to boil, reduce heat to lower simmer, cover. Simmer for 35-40 minutes. Remove from heat when all water is absorbed, allow to sit, still covered, until ready to assemble bowls.
While rice simmers, preheat oven to 450 degrees and get the Buffalo Cauliflower “Wings” started (get recipe here).
While cauliflower bakes, make dressing by combining all ingredients for vegan dressing (ingredients above) or make my yummy blue cheese dressing (get recipe here). Set aside.
Prep veggies. Wash & chop lettuce. Cut cherry tomatoes in half. Prep carrots as desired. I like making “carrot shavings” for salads. Use a vegetable peeler to peel off long strips of carrots, then run your knife through the strips to make shavings.
When cauliflower and rice are finished, assemble the bowls. Divide lettuce into 4 bowls. Top each bowl with brown rice, tomatoes, carrots, buffalo cauliflower “wings” and 2-4 tablespoons dressing.