Category Archives: Low Fat

Blackbean Pasta Sauce

2 Cans Black Beans

4 Tablespoons Lemon Juice

1 Tablespoon Chili Powder

1 Tablespoon Garlic Powder

1 Tablespoon Coriander

1 Tablespoon Cumin

1/2 Cup Chopped Fresh Cilantro

Few dashes of soy sauce

Blend all ingredients except cilantro. Add cilantro and simmer over a low heat until hot. Thin if required with vegetable stock, to desired consistency.

Serve over phad thai rice noodles. There is room for some extra heat in this recipe if you are so inclined. Red pepper flake or hot sauce really pump up the kick of this tomato-free pasta sauce.

Beans on Toast #1 (*With GF Option)

1 Can Butter Beans (Mashed)

1 Tablespoon Cumin

1 Tablespoon Chili Powder

1 Tablespoon Soy Sauce (I recommend Tamari)

1 Tablespoon Ketchup

Mix and serve.

Gluten Free bread from the store HAS to be toasted to even approach being edible. I will share some of my GF bread recipes here, but in the meantime, this quick sandwich spread is great on toast GF or otherwise. Also great on fresh baked corn chips, celery, use in lettuce wraps with some rice, or use to top a baked potato.

Enchilada Sauce

2 Cans Tomato Sauce

3 Cans Water

1 Tablespoon Chili Powder

1 Tablespoon Garlic Powder

1 Tablespoon Onion Powder

1 Tablespoon Cumin

3 Cubes of vegan bullion (optional)

Tabasco Sauce to taste.

3 Tablespoons Corn Starch (and another 1/2 cup of water)

Whisk the corn starch and 1/2 cup of water and set to one side.

Combine the remaining ingredients in a pot, whisk and boil.

Whisk your corn starch mixture a second time, and slowly drizzle it into the sauce as you stir. You should see the sauce noticeably thicken.

This sauce is a great topper to my “refried” beans. Add some chopped onion, and you would think you just got back from Taco Bell. Substitute this fat-free, gluten-free, vegan substitute in any recipe requiring enchilada sauce.

Notes: I will sometimes use a vegan broth instead of water and bullion, or in a pinch, Liquid Bragg’s Aminos, or soy sauce fills in the flavor background nicely, without revealing their presence directly. Soy sauce (I suggest Tamari) has the added advantage of not increasing the fat content, but the downside is the high sodium content.

Quick Vegan Chili

4 Cups Prepared Pinto Beans

2 Cans Crushed Tomato

2 Cups Water

2 Cups Salsa

3 Tablespoons Chili Powder

1 Tablespoon Garlic Powder

3 Tablespoons Paprika

3 Tablespoons Textured Vegetable Protein (Optional)

1 Bay Leaf

If you use canned beans, I suggest rinsing them first, to remove the salt they were packed with, this recipe won’t need it. Combine the ingredients in a crock-pot in the morning before you head out, and a delicious vegan chili will greet you at the end of your day.