This roasted squash and quinoa bowl by Rise Shine Cook is no different. With an excellent combination of grains, roasted squash, spinach, chickpeas, and a flavorful almond and citrus sauce, you’ll keep coming back for more. Perfect for a main meal, you’ll find heaps of beneficial vitamins and plenty of fiber and plant protein in this recipe.

Read more: This Halloumi And Pistachio Salad Is Completely Vegan

You’ll find this dish’s main plant protein sources in the spinach and chickpeas, which are cheap and easy additions every plant-based enthusiast should have in their kitchen. As for the other main components, butternut squash and quinoa, each has its benefits, too.

The benefits of quinoa include its low glycemic index, meaning it’s unlikely to spike your blood sugar levels. In addition, it’s gluten-free and full of fiber, protein, iron, and magnesium. Then, we have the health benefits of butternut squash, which is high in Vitamin C and Vitamin A and has a high fiber content. This vegetable will boost your immunity and help manage your blood sugar.

Read more: 9 Gut-Friendly Recipes Featuring Fermented Foods

Roasted squash and quinoa Buddha bowl recipe

Loaded with protein and fiber, this roasted butternut squash and quinoa Buddha bowl is incredibly nutritious and tasty. Plant-based enthusiasts will love the addition of chickpeas and spinach as well as the flavorful almond citrus sauce and roasted red onions and peppers.

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Duration1 hr

Servings4 PEOPLE

Ingredients

Grains

• 3 cup cooked quinoa

Chili roasted squash

• 6 cups butternut squash large dice
• 1 to 2 tbsp chili powder
• 1 tsp ground cumin
• ½ tsp salt
• Black pepper to tast

Roasted red onion and pepper

• 2 large red onions large diced
• 2 red bell peppers large diced

Sautéed Chickpeas and Spinach

• 3 cups cooked chickpeas
• 3 cups packed spinach
• 2 cloves garlic minced

Almond Citrus Sauce

• ¼ cup well-stirred almond butter
• ¼ cup orange juice
• 2 tbsp apple cider vinegar
• 1 tbsp tamari
• 1 tbsp white miso
• 1 garlic clove minced
• ½ to 1 tsp hot sauce
• 1 tsp maple syrup optional

Instructions

• Cook your quinoa according to the directions on the packet and set aside when done. Keep covered.
• Meanwhile, preheat the oven to 190°C and line 2 baking sheets with parchment paper.
• Mix your spices for the butternut in a small bowl. Add chili powder, garlic, cumin, and salt and combine.
• Chop your butternut squash and place into a large bowl.
• Sprinkle your spices over the squash and mix with a silicon spatula. Once all the squash is covered transfer to a baking sheet covered in parchment paper.
• Spread the chopped red onion and red pepper out on the other baking sheet. Then, place both baking sheets into the oven and bake for 30 minutes.
• Turn the vegetables and bake for another 20 minutes. The squash will be cooked when you can easily pierce it with a fork. The onions and peppers might be done before the squash (depending on their size) and will be ready when the edges begin to brown. Check every ten minutes to avoid burning.
• While the veggies are roasting, make the sauce by adding all sauce ingredients to a small blender and blending until smooth or whisk in a bowl. Set aside.
• Add the chickpeas, spinach and minced garlic to a sauté pan and sauté on medium heat with a few tablespoons of water until the spinach is wilted. Then, mix in 2 tablespoons of the almond citrus sauce and cook on low heat for another 2 minutes.
• To assemble the bowl, place ¾ cup quinoa on bottom and arrange the butternut squash, roasted onion and bell pepper and spinach and chickpeas in separate sections. Top with extra almond citrus sauce and serve.

This recipe was republished with permission from Ashley Madden (owner of Rise Shine Cook). You can find more of her recipes in her vegan cookbooks, Plant-Based Delicious and The Plant-Based Cookbook. You can follow Ashley on Instagram here.

Read more: Oil-Free Vegetable ‘Fried’ Rice

The post How To Make This Roasted Squash And Quinoa Buddha Bowl appeared first on Plant Based News.

It has all the wonderful creaminess of a good risotto but with the lovely umami flavors of miso and nutritional yeast, and the added texture of crispy roasted butternut squash. The addition of homemade sage pesto makes this a risotto like no other!

This butternut squash risotto recipe requires a little love and attention but it is worth that extra work. Overall, this recipe should take you 1 hour and 30 minutes to prepare and cook, making it the perfect weekend dinner.

What is usually in a risotto?

Risotto is an Italian dish that is traditionally made with a special type of short-grain rice called Arborio. Other common ingredients include butter, onion, white wine, chicken or vegetable broth, and grated Parmesan cheese. The dish is often flavored with various herbs, vegetables, and proteins such as mushrooms, asparagus, shrimp, and chicken.

Not much of that is vegan-friendly. But that doesn’t mean vegans can’t eat risotto!

Is risotto vegan-friendly?

Traditional risotto contains a lot of animal-based ingredients, like butter and cheese, as well as seafood and meat. However, it is really easy to veganise risotto.

Instead of using butter, you can use a vegan butter alternative, or simply olive oil. We like to cook risotto in vegetable or mushroom stock and top it with vegetables and plant-based meat alternatives.

In this vegan risotto recipe, Sarah Cobacho of Plant Baes uses cubed and roasted butternut squash to add texture to this dish, and she makes the sauce with a base of miso which adds a lovely umami flavor. She then tops it with a homemade vegan parmesan, but you can use a store-bought vegan cheese instead.

What rice do you use in a risotto?

Arborio rice is the most commonly used rice in risotto because it has a high starch content which helps to give risotto its creamy texture.

You can try out using other types of rice and grains, such as barley and farro, both of which will add a slightly different texture and flavor profile to the risotto. However, it’s important to note that you may need to adjust the cooking time and liquid ratios when using different types of rice or grains.

Recipe variations

Whether you don’t have all the ingredients needed to create this recipe, or you want to experiment with the flavors and textures, there are some easy variations you can try:

• Make it quicker: Use a prebought vegan parmesan and pesto if you don’t have time to make them from scratch
• Substitute the butternut squash: If you don’t have any butternut squash, try using sweet potato or another root vegetable
• Experiment with the flavor combinations: Use this recipe as a base for your favorite flavors, we recommend trying earthy mushrooms and truffle

Vegan butternut squash risotto recipe

A comforting butternut squash risotto, perfect for a fall or winter night. Paired with sage and vegan parmesan for a cheesy finish. Easy to prepare and gluten-free.

5 from 1 vote

Duration1 hr 30 mins

Cook Time1 hr

Prep Time30 mins

Servings2 people

Ingredients

Main Ingredients

• 3 cups butternut squash diced into 2cm cubes
• 3 tbsp extra virgin olive oil EVOO (divided)
• 1 head garlic
• 1 tbsp white miso paste
• 4 cups vegetable stock warm and preferably sodium-reduced (divided)
• 1 cup arborio rice
• 2 leeks finely chopped (white and light green parts only )
• 3 sage leaves
• 2 tbsp vegan parmesan

Walnut Sage Pesto

• ½ cup walnut
• ¼ cup sage
• ½ cup parsley
• 2 tbsp olive oil
• 2 tbsp Parmesan

Vegan Parmesan

• ¼ cup cashews
• ¼ cup nutritional yeast
• 1 tsp garlic powder
• ¼ tsp salt

Instructions

• Preheat the oven to 400 degrees F (200 C). Toss the diced squash with 1 tbsp olive oil and a dash of salt. Bake in the oven for 30 minutes.
• Cut 1 cm from the top of the garlic to expose the cloves. Drizzle with olive oil, wrap in foil, and bake in the oven for 35 minutes. Allow to cool, then squeeze the garlic out of the skin.
• Divide the cooked squash into two portions. Blend one portion with the roasted garlic, miso paste, and 1.5 cups of stock.
• On medium heat, add 1.5 tbsp of olive oil to a pan. Add the leeks and cook for 5 minutes until golden. Stir in the rice and sage.
• Once the rice is translucent (about 3 minutes), reduce to low heat and add in the blended pumpkin. Gradually add the rest of the vegetable stock ¼ cup at a time, stirring continuously. Monitor the pot closely to prevent the rice from sticking to the bottom.
• While the risotto is cooking, prepare the Vegan Parmesan by blending cashews, nutritional yeast, garlic, and salt, until you reach a fine powder consistency.
• For the pesto, blend the walnut, sage, parsley, olive oil, and 2 tbsp of the Vegan Parmesan.
• Once all the liquid has been absorbed by the rice, taste it to ensure it’s cooked and al dente. Stir in 2 tbps of Vegan Parmesan.
• Plate the risotto, top with the remaining roasted pumpkin, and the walnut sage pesto. Enjoy!

This recipe was created by Sarah Cobacho of Plant Baes. You can find the original recipe here.

More like this:

• This Easy, Creamy Butternut Squash Lasagne Is A Perfect Weeknight Recipe

• Try This Comforting Butternut Squash Dhal With Cashew Milk And Kale
• This Vegan Mushroom Lentil Risotto Is High In Protein And Takes Under An Hour

The post Try This Comforting Butternut Squash And Miso Risotto appeared first on Plant Based News.

Squash is a type of vegetable that belongs to the gourd family. There are a number of varieties of squash, including butternut squash and acorn squash, and you can use either of these (or both) for this recipe.

Squash is popular for its ability to add depth to various meals. Its inherent sweetness complements the savory notes of fall-inspired dishes, creating a satisfying and balanced dining experience.

The fall is also the perfect time to buy squash if you’re a fan of seasonal eating. Squash varieties are readily available during the fall months, making them good choices for those looking to incorporate seasonal and locally sourced produce into their dinners.

Health benefits of squash

Butternut squash, which this recipe recommends, is high in vitamins A and C. Vitamin A is essential for eye health, immune function, and cell growth, while vitamin C is crucial for immune system function and skin health. Butternut squash is also a good source of several B vitamins, including folate, niacin, and thiamine, which are vital for energy metabolism and the functioning of the nervous system. Additionally, the vegetable provides important minerals like potassium, magnesium, and manganese, which support heart health, bone strength, and overall metabolic function.

Butternut squash is notable for its antioxidant content, including beta-carotene, beta-cryptoxanthin, and alpha-carotene. These antioxidants are known for their role in reducing oxidative stress in the body, which can help in preventing chronic diseases.

Where to buy squash

Butternut squash should be readily available at your local supermarket or farmers market. If you’d rather use acorn squash, this may be slightly trickier to find, but it should still be located in many grocery stores.

Wild Rice-Stuffed Squash recipe

This vegan wild rice stuffed squash is healthy yet comforting, making it an excellent option for a hearty winter dinner. Made with wholesome ingredients like butternut squash and wild rice, It’s gluten-free and won’t weigh you down, but it’s incredibly flavorful and will please vegans and non-vegans alike.

No ratings yet

Duration1 hr 7 mins

Cook Time55 mins

Prep Time15 mins

Servings8

Ingredients

• 4 medium butternut squash OR 4 medium acorn squash
• Kosher salt and pepper to taste
• 1 cup wild rice
• 1.5 cups (355ml) vegetable broth for Instant Pot method, OR 3 cups (710ml) vegetable broth for stovetop method
• 1 tbsp  olive oil + more for roasting squash
• 4 shallots, sliced thinly
• 4 cloves garlic, minced
• 4 cups (~270g) Tuscan/Lacinato kale, shredded
• 1/2 cup (~70g) toasted pine nuts or pumpkin seeds
• 1/2 cup (~15g) parsley leaves, roughly chopped
• 1/2  cup  (~10g) basil leaves, roughly chopped
• 1/4 cup (~30g) dried cranberries
• 1/2 cup (~80g) pomegranate seeds
• 1 tsp orange zest
• 1 tbsp freshly squeezed orange juice
• 1 tbsp extra virgin olive oil
• 1/4 cup (~64g) good-quality tahini

Instructions

• Preheat the oven to 425°F (or 218°C).
• Roast the squash: Slice each butternut squash or acorn squash in half and scoop out the seeds and gunk with a spoon. Place each squash half, cut side up, on a baking sheet and rub each with a bit of olive oil, kosher salt, and pepper. Roast acorn squash halves for 45 minutes and butternut squash halves for 50-55 minutes or until the flesh is fork tender and lightly browned.
• Rinse the wild rice well.
• Wild Rice, Instant Pot Method: Add the wild rice and 1 1/2 cups vegetable broth to the inner pot of the Instant Pot. Secure the lid and select the Pressure Cook/Manual setting for 25 minutes. Allow a natural pressure release and drain off any remaining liquid.
• Wild Rice, Stovetop Method: Place the wild rice and 3 cups of vegetable broth in a saucepan over medium-high heat. Bring to a boil, then turn the heat down and cover. Simmer for 40-45 minutes, or until the kernels have burst open. Drain off any remaining liquid.
• Make the wild rice salad: Heat the 1 tablespoon olive oil in a skillet. Once hot, add the shallots and cook until they are starting to soften, about 4 minutes. Add the garlic for 1-2 minutes, stirring frequently, until golden.
• Add the shredded kale and season to taste with salt and pepper, stirring for 1-2 minutes or until the kale is starting to soften.
• Turn off the heat and transfer the vegetable mixture to a large bowl. Add the cooked and drained wild rice, along with the pine nuts, chopped parsley, chopped basil, dried cranberries, pomegranate seeds, orange zest, orange juice, and 1 tablespoon extra virgin olive oil. Toss well to combine and incorporate the flavors. Season to taste with salt and pepper.
• Stuff each squash cavity with the wild rice salad. Drizzle each half with tahini. Serve with additional chopped parsley on top, if desired.

NOTE: you can also scoop out flesh from the roasted butternut squash to create a more hollowed out boat. That way, you can add more of the wild rice filling into each boat.

This recipe was reposted with permission from Rainbow Plant Life. You can view the original recipe here.

More like this:

• This Roasted Cauliflower And Apple Recipe Is A Perfect Weeknight Meal
• Try This Comforting And Warming Meat-Free Cottage Pie
• This Easy One Pot Orzo Soup Will Warm You Up On Cold Evenings

The post This Wild Rice-Stuffed Squash Is A Hearty And Wholesome Vegan Dinner appeared first on Plant Based News.

This plant-powered dish brings together the natural sweetness of butternut squash and the earthy richness of red lentils to create a comforting and filling meal, infused with aromatic spices and ingredients like garam masala, turmeric, and ginger.

Serve garnished with some toasted nuts, or with vegan flatbread (or any kind of bread you like!).

Vegan Richa, who runs a food blog of the same name, crafted this recipe. She’s penned multiple popular cookbooks, including Vegan Richa’s Instant Pot Cookbook, from which this recipe was sourced. The book, published in 2022, features more than 150 plant-based recipes “from Indian cuisine and beyond.” These cover everything from layered pot-in-pot cooking, one-pot meals, “dump-and-done” meals, and roasted and caramelized foods.

Those interested can can purchase Vegan Richa’s Instant Pot Cookbook here.

Now on with the recipe!

No ratings yet

Duration30 mins

Cook Time15 mins

Prep Time15 mins

Servings4 servings

Ingredients

• 1 tsp oil safflower or sunflower works well
• 1/2 tsp black mustard seeds
• 4 cloves of garlic finely chopped
• 1/2 medium red onion finely chopped
• 1 inch fresh ginger (1.25cm) peeled and finely chopped
• 1 hot green chili finely chopped
• 1/2 tsp ground turmeric
• 1/2 tsp garam masala or curry powder
• 1/4 tsp black pepper or cayenne pepper or both, or more to taste
• 1 large tomato finely chopped
• 12 oz uncooked butternut squash or pumpkin, peeled, seeded and cubed, or use frozen (340.2g)
• 1/3 cup red lentils (60g)
• 14oz can unsweetened coconut milk (400g)
• 1/2 cup water (125ml)
• 3/4 tsp salt
• 3-4 oz baby spinach

Garnishes

• Freshly squeezed lime juice
• Red pepper flakes
• Chopped fresh cilantro

Instructions

Instant pot instructions

• Preheat the instant pot by selecting the sauté setting.
• Heat the oil in the preheated pot, then add the mustard seeds and leave for about 30 seconds, or until they start to splutter.
• Add the onion, garlic, ginger, chili, and a pinch of salt and cook until the onion is translucent, about 2 minutes.
• Add the spices and mix well. Add the tomatoes and a quarter cup of water and cook for 2 minutes stirring occasionally to avoid sticking.
• Add the butternut squash or pumpkin, coconut milk, remaining 3/4 teaspoon of salt, and remaining 1/2 cup (120 ml) of water. Add the lentils to the pot, and give it a good stir to combine and scrape up any bits of tomato from the bottom of the pot.
• Close the lid and pressure cook for 4 minutes. Carefully quick release the pressure slowly once cooking time is done.
• Open the lid and fold in the spinach and mix thoroughly. Taste and adjust the amount of salt, heat, and flavor. Add a good dash of lime juice. Garnish with pepper flakes or cilantro. Serve over rice or vegan flat bread or with fresh dinner rolls. 

Sauce pan instructions

• Follow steps 1 to 4 in a saucepan over medium heat.
• Add the butternut, coconut milk, lentils, salt, and water. Partially cover and cook for 12-14 mins or until the lentil and squash are cooked through. Add 1/4 to 1/2 cup more water if the curry is too thick and simmer for a min.

  Taste and adjust the flavor to your liking, add a dash of lime juice and serve. 

Add other hardy veggies with butternut for variation. When doubling, use a bit less water than doubled.

If using brown or green lentils, pressure cook for 10 to 11 mins. 

Use water instead of coconut milk for more dal-like, less rich curry.

 

This recipe was republished with permission from Vegan Richa. Follow her on Instagram for more plant-based recipes.

If you purchase something through a link on our site, Plant Based News may earn a commission, which helps us to provide our free services to millions of people each week.

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The post Dust Off The Instant Pot, This Vegan Butternut Squash Curry Is Calling appeared first on Plant Based News.

The spice blend of curry and cinnamon is warming and familiar. The red pepper flakes add a subtle amount of heat. The perfect soup for a winter's day!

No ratings yet

Duration45 mins

Cook Time25 mins

Prep Time20 mins

Servings6 people

Ingredients

• 1 cup red onion roughly diced
• 1/2 teaspoon crushed red pepper flakes
• 2 cloves garlic minced
• 1 butternut squash about 3.5 lbs
• 2 tablespoons curry powder
• 1/2 teaspoon ground cinnamon
• sea salt & freshly ground pepper to taste
• 3 cups low sodium vegetable broth
• homemade cashew cream recipe below or 1 x 14-ounce (414 ml) can of full-fat coconut milk
• Use organic ingredients

Homemade Cashew Cream

• 3/4 cup raw cashews soaked
• 1 cup filtered water

Pumpkin Spiced Butternut Squash Seeds

• 1/3 cup butternut squash seeds
• 1/2 tsp neutral oil – I used avocado oil
• 1/2 tsp pumpkin pie spice DIY spice blend recipe
• 1/8 – 1/4 tsp sea salt

Instructions

• Carefully peel your squash. Cut squash in half so that the top and bottom are separated (this will make it easier to handle). Cut the bottom portion in half, remove seeds. Optionally, set the seeds aside to make Pumpkin Spiced Butternut Squash Seeds as a garnish for this soup (recipe below). Chop squash into 1/2 inch pieces.
• Heat a large heavy soup pot and add a couple of tablespoons of water. You may have to add a couple more tablespoons of water as you go, just to ensure that nothing sticks.
• Add onions and red pepper flakes. Sauté for about 2-3 minutes, stirring frequently.
• Add garlic and sauté for another minute, making sure not to burn the garlic.
• Next, add the butternut squash, curry powder, cinnamon, salt and freshly ground pepper. Cover and cook over medium-low heat for about 5 minutes.
• Add vegetable broth and cashew cream or coconut milk, stirring to combine. Bring to a low boil and reduce heat. Simmer soup on low heat for about 15 minutes, or until the squash is soft.
• Remove the pot from the heat. Working in small batches, carefully ladle the soup into a blender to puree. Alternatively, you can use a handheld emulsifier.
• Note: I prefer to use a glass blender when blending hot food as I am personally wary about placing hot food in plastic. If you’re using a blender with a plastic container you can always opt to allow the soup to cool before blending.
• Place the pureed soup back in the pot and warm before serving. Taste and adjust seasonings if needed. Optionally, garnish each serving with Pumpkin Spiced Butternut Squash Seeds (recipe below). You can also garnish with plain vegan yogurt as pictured and/or red pepper flakes for added spice.

Homemade Cashew Cream

• Soak 3/4 cup of raw cashews overnight (a minimum of 8 hours). Alternatively, for a quicker option place the cashews into a bowl and add boiling water to cover. Let soak for 1 hour.
• Drain and rinse the cashews.
• Add cashews to a high-speed blender along with 1 cup filtered water. Blend until smooth.

Pumpkin Spiced Butternut Squash Seeds

• Preheat your oven to 400°F. Line a baking tray with unbleached parchment paper.
• Clean butternut squash seeds and pat dry. Place squash seeds in a small bowl.
• Add oil and stir to coat. Sprinkle salt and pumpkin pie spice, stir to coat.
• Spread the seeds evenly on a baking sheet so that they are not touching.
• Roast in your preheated until nice and crunchy. This will take about 7 to 10 minutes. Stir every 5 minutes. Watch the seeds carefully to ensure that they do not burn!

This recipe was republished from Love Wild Live Free.

Find the original recipe here.

The post Creamy Curry Butternut Squash Soup appeared first on Plant Based News.

A protein packed, creamy and delicious pasta dish to help you Perform Like An Animal! Brought to by VIVOLIFE.

No ratings yet

Duration45 mins

Cook Time40 mins

Prep Time5 mins

Servings2 servings

Ingredients

• 2 cups butternut squash chopped
• 1 potato medium
• 200 g macaroni pasta
• 1/3 cup nutritional yeast
• 1/2 lemon juice of
• 1/2 tsp mustard
• 1 tbsp VIVOLIFE unflavored protein
• 1 tsp garlic powder
• 1/2 tsp onion powder
• salt
• pepper

Instructions

• Boil or steam the potato and squash until cooked.
• Cook the pasta for required time, drain, and save 1/2 cup of the water.
• Transfer cooked potato and squash to a high speed blender and add the remaining ingredients and the leftover pasta water. Blend until completely smooth.
• Combine the pasta with the sauce in a pan and cook through.
• Serve and enjoy!

This recipe is sponsored by VIVO.

Sign up to Vivolife’s FREE 6-week Perform Like An Animal Programme with workouts, recipes, meal plans and more here.

The post Butternut Squash Mac ‘n’ Cheese appeared first on Plant Based News.