Any other over achieving parents in the room, killing it in the kitchen on the weekend so their family can have a healthier week without a lot of hassle? I see you! And I give you pumpkin protein bites to support your ambitious efforts.
Ingredients:
1/2 cup pumpkin puree
½ – 1 cup cup peanut butter (natural, unsweetened works best)
1 cup rolled oats
2 tablespoons maple syrup (or to taste)
2 scoops vanilla vegan protein powder
Handful of raisins or chocolate chips if you’re feeling fancy!
Instructions:
Mix the ingredients: In a medium bowl, combine the pumpkin puree, peanut butter, rolled oats, maple syrup, and vanilla protein powder. Stir until everything is well combined and the mixture holds together.
Form the bites: Scoop out about 2 tablespoons of the mixture for each bite, then roll it into a ball with your hands. Repeat this process to make 12 protein bites.
Chill and store: Place the bites on a plate or in a container, and refrigerate them for at least 30 minutes to firm up. Store them in an airtight container in the fridge for up to a week.
You can adjust the ingredients to achieve the texture that holds is shape easily. Store in the fridge and use them to save your kids from hangry attacks late in the afternoon.
Now and then I actually think ahead and test drive a recipe idea before the special event I want to prepare it for. This is one of those times It’s like pot roast – but better!
I give you, roasted vegetables and basted whole head of cauliflower with plant based meatballs (totally optional). This recipe recalled the rich savory flavors of my Mom’s pot roast swimming in carrots, onions and potatoes.
As the weather cools and fall brings its crisp air, this meal feels just right. Today, I’m sharing a simple, hearty recipe that is perfect for a family dinner, whether you’re cooking for vegans, plant-based eaters, or anyone who loves a flavorful meal.
This dish revolves around a beautiful roasted whole head of cauliflower, nestled in a sea of delicious vegetables, all cooked together in a Dutch oven. Paired with creamy mashed potatoes (or, if you prefer, cubed potatoes cooked right along with the veggies!), this meal is satisfying and packed with flavor. I also threw in some homemade Beyond Meatballs for a bit of extra protein, but honestly, it’s just as good without them.
Let’s get cooking!
Ingredients
For the veggies and cauliflower:
1 medium onion, diced
3 cloves garlic, minced
2-3 cups green beans, trimmed and cut in half
2-3 large carrots, chopped
1 whole head of cauliflower, leaves removed and core taken out
4-5 cups vegetable broth (enough to almost cover the veggies in the pot)
1 tablespoon balsamic vinegar
1 tablespoon soy sauce
2-3 bay leaves
1 teaspoon dried sage
1 teaspoon dried thyme
Salt and pepper to taste
Olive oil for sautéing
For the mashed potatoes:
6-8 medium Yukon gold potatoes, washed, skins on
1/4 cup vegetable broth
2 tablespoons Earth Balance (or any vegan butter)
1/4 cup soy milk (or any plant-based milk)
Salt to taste
For the Beyond Meatballs (optional):
1 package Beyond Burger patties or ground “beef”
1 teaspoon dried oregano
1 small onion, finely diced
2 cloves garlic, minced
1 tablespoon olive oil
Instructions
Step 1: Preheat and Sauté
Preheat your oven to 400°F (200°C). In a large Dutch oven, heat a drizzle of olive oil over medium heat. Sauté the diced onion until it’s soft and golden, about 3-4 minutes. Then, add the garlic and cook for another minute.
Step 2: Add the Veggies and Cauliflower
Next, stir in the green beans and carrots, making sure they’re coated in that delicious onion-garlic mix. Once they’re in the pot, make a little space in the center for the whole head of cauliflower. Place the cauliflower in the Dutch oven, flat side down.
Step 3: Pour in the Broth and Season
Pour in enough veggie broth to almost cover the vegetables at the bottom of the pot. Add the balsamic vinegar, soy sauce, bay leaves, sage, thyme, and a sprinkle of salt and pepper. Place the lid on the Dutch oven and pop it in the oven for 45 minutes (or until tender). Be sure to baste the cauliflower with the broth every 15 minutes or so for extra flavor. I like to take the lid off the dutch oven for the last 10 minutes and left the cauliflower brown a bit.
Pro Tip: If you don’t feel like making mashed potatoes on the side, you can cube some potatoes and throw them in with the carrots and green beans. They’ll cook up tender and flavorful in the broth!
Step 4: Make the Mashed Potatoes (or Not)
While the veggies and cauliflower are roasting, boil your Yukon gold potatoes until they’re fork-tender. Drain and mash them with veggie broth, Earth Balance, soy milk, and a little salt. Want a chunkier texture? Feel free to leave the skins on!
Step 5: Beyond Meatballs (Optional)
For the meatballs, mix Beyond Burger patties or ground “beef” with diced onion, minced garlic, oregano, and olive oil. Roll the mixture into small meatballs, place them in a small baking dish, and bake for 15-20 minutes until browned.
Step 6: Assemble and Serve
Once the cauliflower is golden and tender, remove it from the oven. Serve up a slice of cauliflower with the green beans and carrots (and potatoes if you added them). Ladle the savory broth over the veggies and mashed potatoes. If you made the Beyond Meatballs, add those to the plate and pour the drippings into the broth for extra flavor.
And there you have it—a hearty, comforting meal that’s sure to satisfy. Whether you’re serving up a big slice of cauliflower on top of creamy mashed potatoes or tucking into a bowl of veggies with a side of Beyond Meatballs, this dish is versatile, family-friendly, and full of cozy fall flavors.
Variations and Tips
No time for mashed potatoes? No worries! Adding cubed potatoes to the veggie mix will save you time and give you that same hearty satisfaction.
Meatballs or no meatballs? Totally your call. I’ve made this both ways, and it’s just as good without the added protein. The star of the show is really the whole roasted cauliflower and those delicious, balsamic-infused veggies.
Looking for more flavor? Try adding a splash of white wine to the broth before roasting. It adds a nice depth to the overall dish.
This past weekend, I made Vegan Pumpkin Sauce for Pasta, and it was an unexpected hit with the kids! As soon as the garlic and herbs started sizzling in the pan, they wandered into the kitchen, intrigued by the smell. I was happily surprised by their interest—pumpkin sauce isn’t the first thing I’d expect them to get excited about trying.
This sauce is everything I love about fall cooking: cozy, warm, and full of flavor without being overpowering. It’s a mix of fragrant garlic, rosemary, sage, and thyme, with just a hint of smoky chipotle chili powder to give it a little depth.It’s creamy from the pumpkin puree and a bit of plant-based milk, yet light enough for an easy weeknight dinner. The best part? It’s not just a one-time meal—I made enough to fill two 16-ounce jars (yes, those are peanut butter jars), leaving a little headroom so I can freeze them for up to three months. This means future dinners are already half-prepped!I plan on using this sauce with fettuccine topped with a sprinkle of vegan Parmesan, and served alongside either lemony, garlicky green beans or sautéed kale.
It’s such a cozy and comforting combo, perfect for those cooler weekends when you want something warm but not too heavy. The sauce is flavorful without being too strong, so even picky eaters might enjoy it! Next time, I’m thinking about using this sauce in a vegan lasagna instead of marinara. I’m excited to see how the creamy pumpkin sauce plays with layers of pasta, veggies, and vegan cheese. I think it’ll add a nice seasonal twist to a classic dish.
If you’re looking for a new, comforting recipe that’s easy to prep ahead, this pumpkin sauce is the perfect addition to your fall menu. It’s a time-saver for busy weekends and makes for a really nice dinner, whether you’re dressing up pasta or trying something new like lasagna!Storage Tip: If you plan on freezing the sauce like I did, make sure to leave some headroom in the jars or containers so it has space to expand. When you’re ready to use it, just thaw it in the fridge overnight, and you’ll have a flavorful sauce ready to go. Perfect for making those busy weekends a little easier and more delicious!
Ingredients:
3 cloves garlic, minced
1 tsp fresh rosemary, finely chopped
1 tsp fresh sage, finely chopped
1 tsp fresh thyme, finely chopped
A pinch of ground ginger
A touch of smoky chipotle chili powder (to taste)
Salt, to taste
2 cups vegetable broth (Better Than Bouillon brand recommended)
⅓ cup olive oil
½ cup neutral plant-based milk (organic unsweetened soy recommended)
1 tbsp vegan butter (Earth Balance recommended)
1 can of organic pumpkin puree
Directions:
Sauté the Garlic and Herbs: Heat the olive oil in a large pan over medium heat. Add the minced garlic, rosemary, sage, thyme, and a pinch of ground ginger. Sauté until the garlic is fragrant and the herbs have softened, about 2-3 minutes.
Add the Chipotle and Salt: Stir in a touch of smoky chipotle chili powder and salt to taste. Cook for an additional 30 seconds to let the flavors meld.
Pour in the Broth: Slowly add the vegetable broth and stir, bringing the mixture to a simmer.
Incorporate the Pumpkin: Whisk in the pumpkin puree until the sauce is smooth and well combined. Allow it to cook for 3-4 minutes, stirring occasionally.
Add Plant-Based Milk and Butter: Lower the heat and stir in the plant-based milk and vegan butter. Let the sauce simmer for another 5 minutes, stirring frequently, until it thickens to your desired consistency.
Serve: Toss with your favorite cooked pasta and enjoy!
As the days start to cool down and the air turns crisp, there’s nothing like a comforting, nourishing food bowl filled with seasonal ingredients. This early fall bowl brings together earthy, hearty flavors and a variety of textures that capture the transition from summer to autumn.
Featuring herby roasted sweet potatoes, sautéed spinach, and mushrooms, protein-packed quinoa, and black beans with a savory twist, this bowl is the perfect balance of comfort and nutrition. The addition of fresh cucumber slices adds a refreshing, cool crunch that brightens up the rich, warm components of the bowl. Here’s how to make this delicious, plant-based dish.
This bowl is a perfect transition meal as the seasons change. The roasted sweet potatoes and hearty mushrooms bring in the grounding, warming flavors we start to crave as the temperature drops. Sautéed spinach and garlic add a boost of nutrients and depth of flavor, while the fresh cucumber slices provide a cool, crisp element that hints at the tail end of summer. The black beans with balsamic and soy sauce add a savory, slightly tangy note, and quinoa provides a protein-packed base to tie it all together.
The best part? You can prep many of the elements in advance—like the roasted sweet potatoes and quinoa—making this bowl a quick and easy weeknight meal that still feels special and seasonal.
Ingredients
For the roasted sweet potatoes:
2 medium sweet potatoes, peeled and diced into 1-inch cubes
1 tablespoon olive oil
1 teaspoon fresh rosemary, chopped
1 teaspoon fresh thyme, chopped
Salt and pepper to taste
For the sautéed spinach:
2 cups fresh baby spinach
¼ red onion, thinly sliced
3 cloves garlic, minced
1 tablespoon olive oil
Salt and pepper to taste
For the black beans:
1 can black beans, drained and rinsed (or 1 ½ cups cooked black beans)
1 tablespoon soy sauce
1 teaspoon balsamic vinegar
¼ cup water
For the mushrooms:
2 portobello mushrooms, cleaned and quartered
1 tablespoon olive oil
1 tablespoon tamari or soy sauce
Salt and pepper to taste
For the quinoa:
1 cup quinoa
2 cups vegetable broth
For the cucumber:
1 small cucumber, thinly sliced
Instructions
1. Roast the Sweet Potatoes
Preheat your oven to 400°F. Toss the sweet potato cubes in olive oil, fresh rosemary, thyme, salt, and pepper. Spread them evenly on a baking sheet and roast for 25-30 minutes, flipping halfway through. They should be golden and tender when done. The fresh herbs give them a burst of flavor that screams early fall.
2. Cook the Quinoa
While the sweet potatoes are roasting, rinse the quinoa and combine it with the vegetable broth in a medium saucepan. Bring to a boil, then reduce the heat to low, cover, and simmer for 15 minutes, or until all the liquid is absorbed. Fluff with a fork and set aside.
3. Sauté the Spinach and Onions
Heat olive oil in a pan over medium heat. Add the sliced red onion and garlic and sauté until the onion softens, about 4-5 minutes. Add the spinach and cook until it wilts, about 2-3 minutes more. Season with salt and pepper. This simple, garlicky spinach adds warmth and depth to the bowl.
4. Prepare the Mushrooms
In the same pan (no need to clean it out), add a little more olive oil if needed, and sauté the quartered portobello mushrooms. Add tamari or soy sauce to bring out the umami flavors. Cook for about 5-7 minutes, until the mushrooms are soft and browned.
5. Cook the Black Beans
In a small saucepan, add the drained black beans, water, soy sauce, and balsamic vinegar. Bring to a simmer and cook for about 5 minutes until the beans are heated through and the flavors have melded. The balsamic gives the beans a slightly tangy, rich flavor that pairs perfectly with the sweet potatoes and mushrooms.
6. Assemble the Bowl
Now comes the fun part—assembling your food bowl! Start by spooning a generous portion of quinoa into the bottom of the bowl. Then, add the roasted sweet potatoes, sautéed spinach and onions, portobello mushrooms, black beans, and a handful of sliced cucumbers for a crisp, refreshing contrast.
Tips for Serving:
Drizzle with tahini or your favorite dressing for an extra creamy element. A simple lemon-tahini dressing or a balsamic glaze would work beautifully.
Top with fresh herbs or microgreens to add a burst of freshness.
Sprinkle with sesame seeds or pumpkin seeds for a bit of crunch.
When times are stressful I crave the cozy comfort that can only be brought by foods from childhood. In the earliest years of a vegan diet, these moments left me feeling deprived. Today I just lean into that “mostly vegan” practice and have a serving of homemade macaroni at the family gathering. Eventually I learned to make satisfying vegan versions of most things, especially veggies and dumplings, mashed potatoes and gravy, biscuits, stuffing/dressing and so much more. While happily scrolling through Instagram months ago I saw Timothy Pakron,aka Mississippi Vegan’s photo of his take on vegan Hamburger Helper. I can’t tell you the last time I thought about Hamburger Helper, but I was overcome with memories of the funny white glove (was it supposed to be an oven mit or something?) that was on the box of Hamburger Helper and other 1980s delicacies like Rice-a-Roni, both with enough salt to cause great concern for all of our cardiovascular health, I’m sure.
Anyway, I read the vegan Hamburger Helper recipe and I even though I personally don’t super love cooking with meat substitutes, the nostalgic cravings spurred on by a stressful week got the better of me.
Timothy Pakron’s version has a little spicier than my kids approve of, so I toned things down just a little. I also moved to a stove top only version because my dutch oven is on the smaller side. It makes 6-8 servings and makes great leftovers for lunch the next day.
With that, I introduce you to Mostly Vegan Mamas Vegan Hamburger Helper!
Ingredients
1 yellow onion, chopped
1 small head of garlic, finely chopped
1 package of your favorite ground meat substitute, I use Beyond Meat
1 25 oz can of fire roasted tomatoes
16 oz shells pasta
2-3 tablespoons nutritional yeast
optional handful of vegan (or not vegan) cheese, I use Violife Cheddar shreds
4-6 tablespoons olive oil
1 tablespoon oregano
1 teaspoon sage
1 teaspoon thyme
1/2 -1 teaspoon chipotle chili powder
1 teaspoon sage
3-5 tablespoons soy sauce
1 shake of smokey paprika
optional: extra spices!! a shake or three of smokey paprika, one shake hot pepper, a few shakes garlic and onion powder
Directions
In a 8 quart pot, over medium heat saute onion, garlic with ground beef substitute, being sure to break apart the beef into a crumb size texture. If it doesn’t have a juicy quality about it, add a little extra olive oil.
Add all herbs and spices (except the optional extras!) and stir for until it smells amazing (1-3 minutes)
Add fire roasted tomatoes, soy sauce, nutritional yeast, cheese or cheese substitute
Stir in pasta
Add enough water to just cover the pasta
Stir well and let simmer. While the pasta cooks stir frequently (but not constantly) to make sure nothing sticks to the bottom. As the pasta cooks it will get thick and creamy. You may need to add a little extra water. When the pasta is done, check out the overall texture. If the pasta falls apart from the sauce easily you may need to add a little water. Scoop-able and creamy is the way to go.
Taste test! I like strong flavors, and I shake extra everything until there is a nice balance of salt and spice. I generally add extra of garlic and onion powder, a little extra olive oil and soy sauce and just enough chipotle chili to make the kids a tiny bit made at me.
Mostly Vegan Mama 