Blog

Easy Plant-Based Dinner Recipes in Under 30 Minutes

Posted on

What’s for dinner?  If the thought of this question stresses you out – this blog post is for you!  Preparing a delicious and well-balanced dinner for yourself and your family doesn’t have to be hard, complicated or stressful.  And flipping traditional recipes into more nutritious and plant-based is one of the B.Komplete specialties.  Check out our top recipe hacks for easy plant-based dinner recipes that will take you less than 30 minutes to prepare.    

BBQ Stuffed Sweet Potatoes

This recipe makes 4 servings.

Ingredients:

Instructions:

For fast cooking of baked potatoes use the microwave (recommend wetting a paper towel and wrapping each potato in the damp towel).  Using a fork poke a few holes in the potato.  It will take about five minutes to cook one sweet potato in the microwave, and add two minutes in the microwave for each additional potato. 

To get the potatoes crispy you will cook quickly in the oven.  Preheat your oven to 425 F. After you have done most of the cooking in the microwave, cut the potatoes in half and put on a baking sheet.  Bake in the oven until the outside is crispy, 5 – 10 minutes.

While your potatoes are cooking, heat a saucepan on medium-low, stir together your protein choice and BBQ sauce. Heat until warm, 5-10 minutes.

Top each potato with scoopfuls of the protein and sauce mixture. Spoon over additional BBQ sauce and top with sliced avocado.  

Meatball Salad

This recipe makes 4 servings.

Ingredients:

  • 2 Hearts of Romaine Lettuce, chopped
  • 1 cup of Grape or Cherry Tomatoes, halved
  • 1 Bell Pepper, sliced
  • 1 Medium Cucumber, sliced
  • ½ Cup Red Onion, diced
  • ½ Cup Fresh Parsley or 2 Tablespoons Dried Parsley 
  • 12 Gardein Meatballs
  • 1 Cup Biena Sea Salt Roasted Chickpeas
  • Your favorite Italian Salad or Greek Salad Dressing or top with a splash of oil oil and lemon

Instructions:

To cook the meatballs follow the package instruction.  In a large bowl mix together the lettuce, tomato, bell pepper, cucumber, onion and parsley.  Next dress with the salad dressing or oil and lemon and mix well.  Then portion the salad onto 4 plates and top each plate with 3 cooked meatballs and ¼ cup of the chickpeas.

Fried No-Rice Rice

This recipe makes 4 servings.

Ingredients:

  • 1 Tablespoon of Canola Oil
  • 1 Cup White Onion, diced (this is approximately a medium onion)
  • 3 – 4 Tablespoons of Vegetable Broth (you can use water if you don’t have this)
  • 2 Cloves of Garlic, minced
  • 1 Cup of Cascadian Farms Shelled Edamame
  • 1 Cup of Frozen Corn, Peas and Carrots
  • 2 Cups of Cascadian Farm Cauliflower Rice
  • 1 Tablespoon of Onion Powder
  • 5 – 6 Tablespoons of Tamari or Soy Sauce

Instructions:

Turn your burner to medium and using a medium – lage pan heat the oil until warm.  Add the frozen vegetables and cauliflower rice and allow to cook until soft.  Add the onion, edamame and garlic and continue to cook.  After the vegetables are lightly brown pour in the vegetable broth.  After the no-rice rice is finished cooking flavor with the onion powder and the Tamari or Soy Sauce.  Enjoy immediately or store in single serve containers for meal prep.

Spicy Chili

This recipe makes 6 servings.

So, technically this isn’t 30 minutes to make.  It will take you about 20 minutes to assemble.  And then you can use a slow cooker, which will take 6 – 8 hours.  

Ingredients:

  • 2, 15.5-oz cans no-salt-added red kidney beans and 2 15.5-oz cans no-salt-added pinto beans, rinsed and drained
  • 2 cans no-salt-added black beans (rinsed, drained)
  • 1/2 teaspoon crushed red pepper flakes
  • 1 can no-salt-added, diced tomato (undrained)
  • 2 cans no-salt-added tomato sauce
  • 1 cup frozen whole kernel corn
  • 1 tablespoon cumin
  • 1 tablespoon chili powder
  • 2 teaspoon dried oregano (crumbled)
  • 2 teaspoon ground coriander
  • 4 medium garlic cloves (minced)

Instructions:  

The original recipe advised to combine all ingredients in a large bowl and mix.  Seperate into 2 1-gallon resealable plastic freezer bags and lay flat to freeze.  Prior to cooking take the bags out of the freezer and thaw under refrigeration overnight.  However if you want to cook right away skip the freezer step and proceed right to the cooking.  To cook, place the chili in a slow cooker and cook covered, on low, for 6 – 8 hours until the beans are tender.  Enjoy over salad, brown rice or quinoa, and topped with a slice of avocado.  This recipe is also perfect for meal prep.  

Plant-Based Tuna Melts

Such a classic meal – updated for a plant based option.  This recipe makes 2 servings.

Ingredients:

  • 2 Pouches of Good Catch Fish-less Tuna
  • 2 tablespoons chopped celery
  • 2 tablespoons chopped onion or 2 teaspoons onion powder
  • 1 tablespoon chopped parsley or 1 teaspoon dried parsley 
  • ¼ cup Avocado Oil Mayonnaise
  • 1 tablespoon mustard 
  • Ground black pepper to taste
  • 2 slices Daiya Cheddar Cheese
  • 2 slices whole-grain bread (try Ezekiel

In a small mixing bowl break up the tuna with a fork. Toss with the celery, onion and parsley. Add the mayonnaise, mustard and season with pepper, to taste. Stir to combine. Place the tuna salad on the bread slices and top each with 1 slice of the cheese.  Heat in a toaster oven (medium high) or regular oven (use the broiler or heat to 375 F) for 3 – 5 minutes or until the cheese has melted and the bread is toasty.  Enjoy!

Let’ us know how your plant-based recipes come out!  Tag us on Instagram, Facebook, Twitter, LinkedIn or YouTube with your creations!  

Nutrition and Food

Savory Ancient Grain Recipe

Posted on

B.Komplete Millet Pilaf

Looking for a healthier version of a comfort dish? The Ancient Grain Millet is perfect to use in place of any simple carbohydrate (white rice, bread or pasta). Millet will take on the flavors that you add. Try out this B.Komplete Savory Millet Stuffing recipe:

Makes 6-8 Servings

Cook Time: ~30 minutes

Ingredients
  • 1 TBSP Buttery Spread (Smart Balance)
  • 1/2 Medium White Onion, Diced
  • 1 Medium Sweet Bell Pepper, Diced
  • 2 Celery Stalks, Diced
  • 2 CUPS Millet, Uncooked
  • 4.4 CUPS Low Sodium Broth (Veg or Chicken)
  • 2 Bay Leaves
Instructions
  1. Combine millet and vegetable broth in a cooking pot, and cook on medium heat until the mixture begins to boil.  Reduce to a simmer, cover, and allow for the liquid to be absorbed. The millet will be ready when it is soft.  Additional water may need to be added if the millet is still crunchy.

  2. Heat a large sauté pan and add butter/oil, onions, celery, and vegan sausage crumbles.  Stir mixture to coat with the butter.  Allow vegetables to lightly brown.  Add the bay leaves and thyme.  Mix in the cooked millet.  Enjoy as an entrée or a side dish. 

Photo credit: One Green Planet

Nutrition and Food

Delicious Chocolate Vinaigrette Recipe

Posted on

Who doesn’t like chocolate? When you can get veggies and fruit added to your day while eating chocolate… its the perfect culinary marriage! In honor of Valentines Day why not make this delicious chocolate vinaigrette for your sweet-heart. This tasty vinaigrette is an excellent sweet and savory topping for salad.  It can also be used to dip berries in for a sweet and savory appetizer.  If you love chocolate, or even just like it, this recipe is sure to please.

B. Komplete Chocolate Vinaigrette over Salad

Makes 6 Servings

Salad Ingredients
  •   6 Cups Baby Spinach and Mixed Greens
  • 1 ½ Cups Sliced, Fresh Strawberries
  • ½ Cup Crumbled Goat Cheese
  •  2 Tablespoons Slivered Almonds
 Vinaigrette Ingredients
  • 2 Ounces of Bitter Sweet Chocolate Chopped (66%)
  • 5 Tablespoons Balsamic Vinegar
  • 3 Tablespoons Olive Oil
  • 1 Tablespoon Honey
  • ½ Teaspoon Sea Salt
  • ⅛ Teaspoon Cinnamon
  • ⅛ Teaspoon Ground Black Pepper
  • ⅛ Teaspoon Cayenne Pepper (optional)

Instructions
  1. Combine olive oil, balsamic vinegar and honey in a medium bowl and whisk to combine.
  2. Combine cayenne pepper, black pepper, sea salt and cinnamon in a small bowl and set aside.
  3. Melt chocolate by heating in microwave in ten-second intervals (stir chocolate between heating sessions) until there are no visible lumps. Caution* DO NOT OVERHEAT CHOCOLATE.
  4. Fold chocolate into the olive oil/balsamic mixture stirring vigorously to combine.
  5. Add dry ingredients and whisk until blended.
  6. Pour over salad greens and enjoy!

B.Komplete Cheesecake Pudding

Makes 6 – ½ Cup Servings

Ingredients
  • 1 (8 oz.) Packages of Low-Fat Cream Cheese   
  • 1 (8 oz.) package of Fat-Fat Cream Cheese
  • 1 cup Siggis Plain Yogurt (Fat-Free)
  • ¼ Cup Honey
  • 2 Tablespoons Lemon Juice
  • 1 Tablespoon Vanilla Extract
Instructions
  1. Allow the cream cheese to soften in room temperature (about 30 – 60 minutes).  When the cream cheese has softened, combine in a medium bowl with all other ingredients.  Mix well.

  2. Consume immediately for a creamy treat, or refrigerate for 2 – 3 hours for a more firm texture.  Enjoy with fresh fruit, or add a pinch of lemon zest. 

If you haven’t tried siggis yet – get up and immediately go buy it!  The Icelandic “Skyr” is a thick and creamy yogurt that is high in protein and has a great flavor.  Siggis is B.Komplete Approved because the flavored varieties are still lower in added sugar.  Its the perfect breakfast or snack to take with you during the summer!  The B.Komplete Dietitian Team uses siggis in a variety of our Corporate Wellness Cooking Demonstrations.  We love siggis, and we know that you will too.