Vegan | Gluten-free

#VeganizedPuertoRican is BACK! In the USA, people usually slater buffalo sauce in their chicken dip and call it a day. We don’t do that here, in Puerto Rico is all about the herbs & spices. I grew up seeing this dip at family gatherings, parties, school/university activities, beach days & work events. I used to love it so much that when I went vegan, my mom made a version with soy ground. Little did we know, that jackfruit would do the trick to make it fully authentic. This Vegan Chicken Dip is nothing but delicious1

This appetizer is traditionally made with chicken (obvs!), cream cheese, garlic, onion, parsley & red bell pepper. With only two ingredients being non-vegan, it ended up being super easy to veganize.

Just swap out the chicken for jackfruit & the cream cheese for vegan cream cheese!

Here’s how I make the Vegan Chicken Dip:

This is a video done in collaboration with 623 Foodie Studio, see it here.

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Vegan Chicken Dip

Rating: 5.0/5

( 1 voted )

Serves: 4-6 Prep Time: 30 Minutes Cooking Time: 10 Minutes 10 Minutes Nutrition facts: 200 calories 20 grams fat

Ingredients

• 1 (15 oz) can or 2 cups of jackfruit, drained & rinsed
• ¾  cup vegan cream cheese, softened
• ½ red bell pepper, chopped
• ½ cup white or red onion, chopped
• ½ tsp garlic powder
• ½ tbsp nutritional yeast
• Salt & pepper to taste
• Splash of white vinegar (or ½ lemon juice)
• A handful of parsley flakes

Procedure

1. Drain jackfruit, rinse well & place in water for about 20 minutes. This allows the jackfruit to soften up & release any brine that’s left from the can.
2. Drain jackfruit, and remove seeds. Set jackfruit aside.
3. To a food processor, add the vegan cream cheese, red bell pepper, garlic powder, nutritional yeast, and salt & pepper. Blend until the bell pepper is completely combined.
4. Blend in the jackfruit, chopped onion & parsley.
5. Serve with multi-grain chips, carrot, or celery sticks, and ENJOY!

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Vegan | Gluten-free | Soy-free |

Dr. Praeger’s products were provided to facilitate this post. See below for more details.

Dr. Praeger’s dropped a new meatless product line: Pure Plant Protein. The created flavorful soy-free plant-based burgers, breakfast sausage and chickenless tenders that deliver a great texture, 10g of plant-based protein & loads of fiber with all the veggies and clean ingredients for which the brand is known. All while being soy and gluten-free!

For years I’ve been a Dr. Praegers stan, their veggie burgers are the only frozen veggie burgers that I’ve bought for years. That’s why, when the opportunity to work with them was presented, I didn’t think it twice. However, instead of going with a burger, I decided to challenge myself into creating a meal with their plant-based tenders.

Hence: Caesar Salad Tacos! Which has become my favorite quick lunch lately? Years ago, I used to love caesar salad; I would go to Costco just to get their huge bowls. That love quickly went away when I started transitioning to veganism and figured out what is actually in a caesar dressing: SO MUCH JUNK. However, a couple of weeks ago, I found Vegan Caesar by Follow Your Heart at my local supermarket. This drove me to create these tacos, but with a twist!

I used lettuce from my grandmother’s garden, roma tomatoes, plantain croutons, red onions Dr. Praegers Classic Chick’n Tenders & vegan caesar dressing. If you can’t find the vegan caesar or if you feel like making your own, here’s a foolproof caesar dressing recipe.

Pin Print

Vegan Caesar Salad Tacos

Rating: 5.0/5

( 1 voted )

Serves: 1-2 Prep Time: 5 Minutes Cooking Time: 10 Minutes 10 Minutes Nutrition facts: 200 calories 20 grams fat

Ingredients

• 2-4 whole-wheat tortillas
• 3 Dr. Praeger's Classic Chick’n Tenders
• ½ cup cherry tomatoes, sliced
• 1 cup lettuce, chopped
• ⅓ cup red onion, chopped
• Vegan croutons of choice
• Vegan caesar salad dressing
• Optional: vegan parmesan

Procedure

1. Cook the tenders according to instructions on the package.
2. While the tenders are cooking, warm up your tortillas on a pan.
3. When the tenders are done, slice each piece in half & group the pieces in three.
4. Assemble your tacos & top with dressing & croutons. Enjoy!

Disclosure: This recipe was created in partnership with Dr. Praegers. All thoughts and opinions are my own. It’s content like this that helps me keep this site running to provide the vegan recipes you see every week.

Did you make this recipe? I would love to know how it turned out for you! Tag me in your Instagram creations for a chance to be featured in my insta stories! Use @veggiejeva and the hashtag #veggiejevaskitchen.

When you leave feedback it helps me improve and grow, leave me a comment below.

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Vegan | Gluten-free | Soy-free 

I’m often asked what I pack for lunch when I meal prep. My answer? Portable and easy meals! Always go simple, with minimal meals that are easy to carry when you’re on the go. Today, I bring you a classic: Garden Chickpea Salad. You can have this with some multigrain chips, or as my favorite, a sandwich; this is essential for heading off to school or work for the day.

This Garden Chickpea Salad is an easy, satisfying, and delicious vegan alternative to the usual non-vegan sandwich fillers. It’s so refreshing and flavorful, that it puts every tuna or chicken salad ever made put to shame.

With easy to find (& grow) ingredients, you can make an entire week worth of lunch for just under $10 in just 15 minutes! However, this Garden Chickpea Salad offers endless possibilities; you can easily customize this recipe by using other veggies, herbs & spices, and dare I say berries (?), that you might already have in your kitchen.

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Garden Chickpea Salad

Rating: 5.0/5

( 1 voted )

Serves: 2 Prep Time: 15 minutes Cooking Time: 5 Minutes 5 Minutes Nutrition facts: 200 calories 20 grams fat

Ingredients

• 1 ½ cup Chickpeas, rinsed & drained
• ½ cup shredded carrot
• 2 stalks celery, finely diced
• ½ red onion, finely diced
• ½ cup bell peppers, chopped
• ½ cucumber, chopped & seeded
• ¼ cup Vegan Mayo (I used Just Mayo)
• Juice of ½ lemon
• Salt & pepper, to taste
• Garlic powder, onion powder, & paprika, to taste

Procedure

1. Drain and rinse your chickpeas and add them to a large bowl. Roughly mash the chickpeas with a potato masher or fork. I like to leave some chunks of the chickpeas in there.
2. Add the carrot, celery, onion, bell peppers & cucumber and mix well. NOTE: remember to remove the center of the cucumber (seeds & gooey part), otherwise after a couple of days there will be some liquid in your salad.
3. Mix in the vegan mayo, as well as the herbs, spices & lemon juice.
4. Serve with some multigrain chips or as a sandwich, and ENJOY!

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Vegan | Gluten-free | Soy-free

Greetings! I hope y’all are doing well! I’m three weeks away from finishing my semester; this makes me both scared & excited… One step closer to getting that master!

Anyways, I made this kickass recipe this week, that surprisingly enough came together in just one try. Which proves how, and I can’t stress this enough (lol), easy this recipe is. There are lots of ways to make this recipe, and the best part is that it’s super versatile. All you need is some ingredients, that you probably already have at home & a food processor.

Getting back to the versatile part, the color and taste will depend on the ingredients that you choose to use. For example, mine were a beautiful golden color because I used pinto beans, white rice & garbanzo flour as the base. However, you can change it up, by using black beans instead or lentils. Also, feel free to use some oat flour instead of chickpea flour. Just stick to the key ingredient, ground flaxseed, which will make these firm but tender, not mushy at all, protein & fiber packed, and bursting with flavor.

These meatballs are delicious on their own, but they would also pair well with just about any pasta, like the classic spaghetti & meatballs. Go a different route, make meatball-sub sandwiches or just have them on their own with marinara sauce & nut-cheese on top.

Pin Print

Vegan Meatballs

Rating: 5.0/5

( 3 voted )

Prep Time: 15 minutes Cooking Time: 15 minutes 15 minutes Nutrition facts: 200 calories 20 grams fat

Ingredients

• 1 cup cooked white rice
• 1 cup cooked pinto beans
• ¾ cup chickpea flour, plus more if needed
• 1 garlic clove
• ½ white onion, chopped
• 1 tbsp tomato paste
• 1 tbsp ground flax seed
• Fresh parsley
• Salt & pepper, to taste

Procedure

1. If you haven't prepared your rice & beans yet, do so now.
2. Preheat oven to 350 F, and line a baking tray with parchment paper.
3. Add all of the ingredients, except the flour, to the food processor, blend
4. After everything is well blended, start adding the flour, and blend until a paste/ball starts to form.
5. When, well combined, start scooping out the mixture, flour your hands & form the balls. This recipe yields about 15-20 meatballs, depending on the size that you make them.
6. Place them in your parchment paper-lined baking tray, and bake for about 15 minutes.
7. Serve, over pasta or on their own. I served mine on some marinara sauce and topped them with a walnut-based cheese.
8. Enjoy!

Did You Make This Recipe?

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When you leave feedback it helps me improve and grow, leave me a comment below.

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Vegan | Gluten-free | Soy-free

It’s no secret that I’m a coffee lover, but I also don’t mind a good tea every now and then. Especially these last couple of days that have been so warm here, coffee is a no-go. Plus, St. Patricks Day is just around the corner, which gave me the perfect opportunity to make a green recipe!

Sometimes I go through these weird phases where my body just doesn’t want coffee. When that happens, I start my day off with my homemade, matcha that I can bring to work; on my off days, I treat myself to iced matcha. It’s so amazing because it gives you energy, speeds up your metabolism and even helps relieve anxiety. I love it because it keeps me energized all day long without the afternoon crash. It’s also super simple and only takes a couple of minutes to make.

Facts & Benefits of Matcha:

• One serving of matcha tea is the nutritional equivalent of 10 cups of regularly brewed green tea
• Boosts metabolism and burns calories
• Matcha powdered green tea has 137 times more antioxidants than regularly brewed green tea.
• Calms the mind and relaxes the body, yet it enhances mood and aid in concentration
• Detoxifies effectively and naturally

What kind of matcha am I using? Lately, I’ve been loving Karibe Kombucha’s Matcha Powder Brain Boost; which was gifted to me by one of my coworkers. However, here are some other brands that I love:

• Haru No Ko Matcha
• The Matcha Reserve
• DōMatcha

Notes:

• For this recipe and immersion blender works best.
• Want to make this faster? Skip all of the steps, add everything to a blender, and you’ll have a frappe.
• Cocktail? Instead of milk, use Almond Milk Irish Cream!

Recipe: Mint & Rosemary Iced Matcha

Ingredients:

• 2 tsp matcha
• 8 oz water
• 8 oz plant-based milk of choice
• Sweetener of choice, to taste
• Fresh rosemary
• Fresh mint
• Ice

Procedure:

1. Boil the water, with the rosemary & mint, to make tea.
2. Strain the tea, set herbs aside.
3. Using a whisk, a blender or immersion blender, mix the matcha with the hot water until there are no more dry lumps.
4. To the matcha mix, add your sweetener of choice. Set aside and allow to cool.
5. Using a whisk, a blender or immersion blender, froth the milk until foam starts to appear.
6. Add ice to a glass, and pour over the matcha, followed by the milk.
7. Garnish with herbs, enjoy!

Did you make this recipe? I would love to know how it turned out for you! Tag me in your Instagram creations for a chance to be featured in my insta stories! Use @veggiejeva and the hashtag #veggiejevaskitchen.

When you leave feedback it helps me improve and grow, leave me a comment below.

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To carry out a healthy and balanced diet in all the senses is a very feasible reality for the vegan people. This balance comes together with the combination of nutrients, especially three macronutrients, one of them being Protein. Believe it or not, Vegans and Vegetarians are still under fire from the protein hype, due to the common misconception that protein is only obtainable from animals. Thankfully, this view is becoming increasingly outdated, but people still have questions about plant-based protein sources.

What’s protein?

Protein needs little to no introduction. You likely already know it as one of the three major macronutrients that make up your diet (the other two being fat and carbohydrates).

Pro·tein /ˈprōˌtēn/

noun

1. any of a class of nitrogenous organic compounds that consist of large molecules composed of one or more long chains of amino acids and are an essential part of all living organisms, especially as structural components of body tissues such as muscle, hair, collagen, etc., and as enzymes and antibodies.

So basically, protein is considered the building block of life and is found in every cell of the body. Proteins play a role in:

• Transporting molecules throughout the body
• Helping repair cells and make new ones
• Protecting the body from viruses and bacteria
• Promoting proper growth and development in children, teenagers, and pregnant women

Information from: Everyday Health

How much protein do I need?

The Academy of Nutrition and Dietetics recommend a daily protein intake of 0.8 grams of protein per kilo of body weight. About 60 grams of protein for a person who weighs 165 pounds. People aiming to build muscle, pregnant or nursing women, and older adults may need more protein consumption; consult with your health specialist.

Plant-based protein vs. Animal protein

Plant-based protein has been shown to be much more beneficial to the body than animal protein. This is because it also contains healthy combinations with carbohydrates, fiber, vitamins, and minerals, making it the “package deal” of foods.

Animal protein, on the other hand, lacks of fiber, is high in fat and cholesterol, which leads to poor digestive health, weight gain, and cardiovascular disease. Animal protein also comes with an increased cancer risk due to their higher proportions of essential amino acids which causes our bodies to produce higher levels of the hormone insulin-like growth factor, leading to cancer growth. One of the proteins found in dairy, casein, is also strongly linked to several types of cancer.

So as you can see, animals are not the best sources of protein. On the other hand, there are so many plant-based meats, milks and other foods derived from plants that are high in protein, incredibly delicious and so healthy that you will not even want to eat animals, eggs or milk.

“Where can I get my protein?”

There is protein in almost everything. For example, a boring bagel has 10 grams of protein, seriously, google it! Vegans and Vegetarians don’t need to worry about where they’re getting their protein or whether they’re getting enough because it can be found in every single whole plant food. Yep, that’s right; even those fruits and veggies you’re eating contain some grams of protein.

Grains and legumes are good sources of proteins of vegetable origin. Seitan, made with wheat gluten contains more protein per gram than beef and pork. The same happens with other foods rich in plant proteins such as tempeh and tofu.

Retrieved from: https://www.arespectfullife.com/2017/08/11/vegan-fit/

Types of plant-based protein:

1. Soy (in its different forms): Whole soy products are among the richest sources of protein in a plant-based diet. These are products also contain good levels of calcium and iron, which makes them healthful substitutes for dairy products. The protein content varies with how the soy is prepared:
   • Edamame beans (immature soybeans) can contain 8g of protein per ½ cup
   • Firm tofu (soybean curds) can contain about 10g of protein per ½ cup
   • Tempeh can contain about 15g of protein per ½ cup
2. Seitan: A complete protein made from mixing wheat gluten with various spices. The high gluten content means that it should be avoided by people with gluten intolerance.
3. Grains & Legumes:
   • Legumes: They can contain plenty of protein, fiber, and key nutrients, including iron and potassium, when cooked, they can contain 8g of protein per ½ cup.
   • Grains: are super versatile, some may contain around 7g per ½ cup.
   • Quinoa: Surprisingly enough, quinoa is a grain with high protein content, when cooked, it can contain 8g of protein per cup.
4. Nuts & Seeds:
   • Peanuts: They’re protein-rich, full of healthful fats, and may improve heart health. They contain around 20g of protein per ½ cup.
   • Almonds: They offer 16g of protein per ½ cup, and a good amount of vitamin E, which is great for the skin and eyes.
   • Walnuts: These offer about 15g of protein per ½ cup, and full of healthy fats & fiber.
   • Cashews: You’ll get roughly 18g of protein per ½ cup of cashews, as well as magnesium, potassium, iron, and zinc.

   • Chia seeds: These are a complete source of protein that contains 2g of protein per tablespoon, they’re also rich in fiber and heart-healthy with Omega-3 fatty acids.
   • Hemp seeds: Similarly to chia seeds, hemp seeds are a complete protein. They offer 5g of protein per tablespoon.
   • Nut butters are also rich in protein with 8g per tablespoon, depending on which nut butter.
5. Leafy greens: Many dark-colored, leafy greens. Eaten alone, these foods are not enough to meet daily protein requirements, but when combined with other protein-rich foods.
   • Broccoli: a single stalk of broccoli contains about 4g of protein
   • Spinach:
   • Kale offers 2g of protein per cup
6. Mushrooms: 5 medium mushrooms offer 3g of protein
7. Potatoes: A large potato offers 8g of protein per serving, they’re also high in other nutrients, such as potassium and vitamin C.
8. Spirulina: This is blue or green algae that contain about 8g of protein per 2 tablespoons. It is also rich in nutrients, such as iron, B vitamins like B12.
9. Bread: Ezekiel Bread is a nutrient-dense alternative to traditional bread that offers 4g of protein per slice. It is made from barley, wheat, lentils, millet, and spelt.

Information retrieved from Healthline

The post “Dude, Where Do You Get Your Protein?” appeared first on VeggieJeva.

Hi Reader, here’s a gift from me to you!

This year VeggieJeva has grown so much, and I’m thankful for all of the support that I’ve gotten. My series Veganized Puerto Rican started as something that I was going to work on once in a while, and eventually, it became most of my recipes. The response that recipes like the Vegan Puerto Rican Burger & Vegan Arroz con Salchichas got, was overwhelming!

So, as a thank you to you, I decided to put together a small Free EBook containing VeggieJeva’s four most successful Holiday recipes. This way you can have those recipes really handy when you’re preparing them for your Holiday Gatherings.

Here’s a preview: 

Download here: Veganized Puerto Rican_ Holiday Edition by The VeggieJeva Blog

Happy Holidays,

VeggieJeva

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Vegan | Gluten-free | Soy-free

Sandwiches de Mezcla are the most famous Puerto Rican finger food that I can think of. This staple can be found in practically in every single gathering; birthday parties, office parties, funerals, beach days, road trips, Christmas parties, school parties and way more. This is a phenomenon that everybody in Puerto Rico grows around with, and dare I say that a vast majority of people love them.

Puerto Ricans love these little sandwiches so much, it’s always the first appetizer to go; seriously put a plate of these on the party table, and they get attacked… Ever seen Animal Planet documentaries? It looks a lot like that, not joking! I have to admit, when I used to eat meat & cheese, I was all about the sandwichitos and probably ate unholy amounts; they’re kind of addictive. Guilty as charged!

My problem with them now? The original recipe is made with Spam (jamonilla or luncheon meat) & Cheez Whiz, two things that I haven’t eaten in years! Canned ground meat & fake cheese, yuuuuum (barf). But hey, this is why VeggieJeva & my series Veganized Puerto Rican exists! This is a recipe that I’ve been doing for quite a while, but haven’t gotten around to share: Vegan Sandwichitos de Mezcla.

How to: VeggieJeva’s version on this classic appetizer is clean, healthy & just as addictive. The ingredients used are super simple & you probably already have them in your kitchen; white beans, red bell pepper, cashews or walnuts, garlic & vinegar. So let’s talk about the texture of these? A lot of people like the mixture to be really chunky, and other people, like me, rather have the texture to be super smooth. To be able to nail the texture of your preference, it all comes down to how you blend this. I’ll explain more of this in the procedure.

Notes:

• For a gluten-free version, just use gluten-free bread.
• The color that you’re looking for while making this recipe is a redish-orange (blood orange?). Please don’t make the mistake of adding too much turmeric, as it can make your mixture yellow.
• Texture: The way to get the texture that you want (chunky or smooth) will depend on when you add the white beans. This batch is enough to make approximately 48 sandwichitos, maybe even more. This will depend on the amount of mixture that you put into each sandwich.
• It doesn’t matter how many of these you make, it will never be enough!

Pin Print

Sandwichitos de Mezcla

Rating: 3.1/5

( 27 voted )

Serves: 15 Prep Time: 5 Minutes Cooking Time: 15 minutes 15 minutes Nutrition facts: 200 calories 20 grams fat

Ingredients

• ½ cup cashews or walnuts, softened
• 1 (10 oz.) can white beans
• 1 red bell pepper, chopped (about ½ cup)
• Splash of plant-based milk of choice
• 1-2 cloves of garlic
• Salt & pepper, to taste
• Dash of turmeric
• Splash of white vinegar or lemon juice
• 1-2 bags of sliced bread of choice

Procedure

1. Smooth Texture: Add softened cashews, white beans, bell pepper, cloves of garlic & a splash of plant-based milk to a food processor, blender or bullet. Blend until smooth, but make sure to make some stops along the way to see if more milk is needed. You want the consistency to be thick & creamy, not at all runny. When you reach the desired creaminess, add salt, pepper, a dash of turmeric (for color), and a splash of white vinegar, and blend again.
2. Chunky Texture: Add softened cashews, bell pepper, cloves of garlic & a splash of plant-based milk to a food processor, blender or bullet. Blend until smooth, but make sure to make some stops along the way to see if more milk is needed. You want the consistency to be thick & creamy, not at all runny. When you reach the desired creaminess, add the white beans, salt, pepper, a dash of turmeric (for color), and a splash of white vinegar, and blend again.
3. Pair up your sliced bread, and remove the edges. Spread on the mixture into each of the pairs to make sandwiches. Cut each sandwich into fours to make the Sandwichitos de Mezcla.
4. Serve and enjoy!

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So why take supplements? Ideally, no one would need to supplement, and we would meet our nutritional needs with nutrient-dense foods. Unfortunately, today our lives are filled with different physiological and psychological stressors and are often exposed to environmental toxins. It would be great if everyone thought that supplements are necessary, but for many, this is not the case. For me, even though I eat a lot of food, I have to admit, that due to my hectic work-study lifestyle, some of my meals aren’t full of nutritious value. This often reflects in: constant sleepiness, tiredness and sometimes with fatigue.

It’s important to mention that not everyone will need the same supplements, as we are all individually unique. The need of supplements will depend on age, pregnancy, people with limited food choices (allergies or conditions), people with unbalanced eating habits, and others.

Here are the supplements that I take for nutritional balance:

• Spirulina: While you may have only seen this as an ingredient in my green smoothies (on my Insta-Stories), spirulina benefits are profound. Taken on a daily basis it could help to revitalize health. Remember those environmental toxins that I mention above? Well, spirulina detoxes heavy metals (especially Hawaiian spirulina), it’s good for cardiovascular health, boosts energy, and gives my daily dose of B12. Even though I have it in powder for my green smoothies, I find it easier to take the right dosages with tablets.
• Biotin: This is a vitamin from the B complex family; it’s needed to metabolize and convert macronutrients present in the food we eat to forms that the body can easily use. This type of vitamin particularly helps with hair, skin & nails as it improves the keratin infrastructure in the body. Besides using it for the hair growth properties, I use it for better cognitive function, as it often aids in concentration and energy.
• Activated Charcoal: You might have seen this on much social media feeds in the form of face masks or even in ice cream, but the reality is that this is another amazing way to remove toxins. It also aids digestion, as it can neutralize substances that can leave the stomach upset.

Need help choosing the right supplements for you? When looking for supplements, ask yourself these questions:

• Where is it coming from?
• Does it work? Am I taking the right milligrams?
• Is this vegan-friendly? Non-GMO? Organic?

If you’re not sure which supplements to take, a simple blood test is the best way to determine if you’re suffering from a deficiency. Also, nutritionist specialized in plant-based nutrition can help with the making of your decision.

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I study and work which means that my three favorite things when it comes to food are: 1. easy to make, 2. cheap, and 3. full of delicious flavor. That’s why, I love bean salads, along with their versatility, this can be great for picnics or for the upcoming Spring Break BBQs.

But my love for bean salads hasn’t always been this way I was never a huge fan of this type of salad; I had tried it so many times my reaction was usually “meh, whatever, I guess it’s good with chips”. It wasn’t until my mom started making a similar one, that I managed to actually enjoy them. Plus, this salad literally saved me from starving multiple times after the hurricane, when everything was still closed; canned beans were easy to stock up when food was short and they are also super affordable. Also, one batch can last you in the fridge for up to two weeks!

For this salad, I used: cannellini beans, kidney beans, garbanzo beans, black beans and pinto beans. I find it to be comforting, protein & fiber rich, and easy to put together (too easy actually). If you’re not a fan of one of the beans that I chose, you can easily swap them out for any of your choice: lentils, green beans, or wax beans. You can add some cucumbers, celery, tomatoes, bell peppers, you name it! Really, the sky’s the limit when it comes to bean salads.

I really enjoy having this bean salad with some whole grain chips and avocado; but you can also add them in: tacos, burritos, nachos, buddha bowls and mixed with greens.

Recipe: Raw 5-Bean Salad

Ingredients

• 1 can black beans
• 1 can garbanzo beans
• 1 can cannellini beans
• 1 can pinto beans
• 1 can kidney beans
• Optional: half onion, chopped
• 2 cloves of garlic, minced
• ¼ cup apple cider vinegar
• 3 tbsp coconut oil
• Salt & pepper to taste
• Optional: chili flakes
• Optional: 1 tsp whole flax seeds

Procedure

• Drain and rinse the beans
• In a large bowl, combine the garlic, onion, apple cider vinegar and coconut oil.
• Then add all of the rinsed beans to the bowl and mix.
• Season with salt & pepper to taste. You can also add paprika & parsley.
• Serve with chips or tortillas. I used beet whole grain chips.
• Topping: fresh avocado, parsley & red pepper flakes.

Did you make this recipe? I would love to know how it turned out for you! Tag me in your Instagram creations for a chance to be featured in my insta stories! Use @veggiejeva and the hashtag #veggiejevaskitchen.

When you leave feedback it helps me improve and grow, leave me a comment below.

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