Vegan Soul Food, Big Flavor – Zero Animal Products

• 1 lb dried red kidney beans, soaked overnight and drained
• 2 tbsp olive oil
• 1 large onion, diced
• 1 green bell pepper, diced
• 3 celery stalks, diced
• 5 cloves garlic, minced
• 6 cups vegetable broth (low sodium)
• 2 bay leaves
• 2 tsp Creole seasoning
• 1 tsp smoked paprika
• 1 tsp dried thyme
• 1 tsp dried oregano
• 1/2 tsp cayenne pepper (adjust to taste)
• 1 tsp liquid smoke
• 2 tbsp tomato paste
• Salt and black pepper to taste
• 4 cups cooked white rice
• 4 green onions, sliced
• Fresh parsley, chopped
• Hot sauce for serving

1. Heat olive oil in a large heavy pot over medium heat. Add onion, bell pepper, and celery. Sauté 7–8 minutes until softened and starting to caramelize.
2. Add garlic and cook 1 minute until fragrant.
3. Stir in tomato paste, Creole seasoning, smoked paprika, thyme, oregano, and cayenne. Cook 1–2 minutes to deepen flavors.
4. Add drained beans, vegetable broth, bay leaves, and liquid smoke. Bring to a boil.
5. Reduce heat to low, cover partially, and simmer 1 hour, stirring occasionally.
6. After 1 hour, beans should be tender. Use a potato masher or back of a spoon to mash about 1/3 of the beans against the side of the pot. This creates that signature creamy texture.
7. Continue cooking uncovered 10–15 minutes until mixture thickens to your liking.
8. Remove bay leaves. Season with salt and black pepper to taste.
9. Serve over white rice, garnished with green onions and fresh parsley. Pass hot sauce at the table.

Tip: Red beans taste even better on day two and three as flavors meld. This freezes beautifully for make-ahead meals. Traditionally served on Mondays in New Orleans using Sunday's leftover ham bones, but this vegan version needs no meat to deliver authentic flavor.

• 2 large bunches mustard greens, stems removed and chopped
• 2 cans (15 oz each) great northern or cannellini beans, drained and rinsed
• 2 tbsp olive oil
• 1 large onion, diced
• 4 cloves garlic, minced
• 1 tsp smoked paprika
• 1/2 tsp red pepper flakes (adjust to taste)
• 1 tsp dried thyme
• 3 cups vegetable broth (low sodium)
• 2 tbsp apple cider vinegar
• 1 tsp liquid smoke (optional)
• Salt and black pepper to taste
• Hot sauce for serving

1. Wash mustard greens thoroughly and chop into bite-sized pieces, discarding tough stems.
2. Heat olive oil in a large pot over medium heat. Add onion and sauté 5–7 minutes until softened and translucent.
3. Add garlic, smoked paprika, red pepper flakes, and thyme. Cook 1 minute until fragrant.
4. Add chopped mustard greens in batches, stirring until they begin to wilt.
5. Pour in vegetable broth and bring to a boil. Reduce heat to medium-low and simmer 15–20 minutes until greens are tender.
6. Stir in white beans and cook another 5–7 minutes until heated through and flavors meld.
7. Add apple cider vinegar and liquid smoke if using. Season with salt and black pepper to taste.
8. Serve hot with cornbread and pass hot sauce at the table.

Tip: Mustard greens have a natural peppery bite that mellows with cooking. For a milder flavor, substitute half the mustard greens with collards or turnip greens. This dish tastes even better the next day.

• 1 lb fresh okra, sliced into 1/2-inch rounds
• 1 can (14.5 oz) diced tomatoes with juice
• 1 large onion, diced
• 1 green bell pepper, diced
• 3 cloves garlic, minced
• 2 tbsp olive oil
• 1 tsp smoked paprika
• 1/2 tsp dried thyme
• 1/2 tsp cayenne pepper (adjust to taste)
• 1 bay leaf
• 1 tbsp apple cider vinegar
• Salt and black pepper to taste
• 1/2 cup vegetable broth (low sodium)
• Fresh parsley for garnish

1. Heat olive oil in a large cast iron skillet or heavy pot over medium-high heat.
2. Add diced onion and bell pepper. Sauté 5–7 minutes until softened and lightly caramelized.
3. Add garlic and cook 1 minute until fragrant.
4. Stir in sliced okra and cook 5 minutes, stirring occasionally to reduce the natural sliminess.
5. Add diced tomatoes with juice, vegetable broth, smoked paprika, thyme, cayenne, and bay leaf.
6. Season with salt and black pepper. Bring to a simmer.
7. Reduce heat to medium-low, cover, and cook 12–15 minutes until okra is tender but not mushy.
8. Stir in apple cider vinegar. Remove bay leaf.
9. Garnish with fresh parsley and serve hot over rice or with cornbread.

Tip: For less "slimy" okra, cook it over higher heat initially to evaporate moisture, or add a squeeze of lemon juice at the end. This dish tastes even better the next day.

• 1/2 cup neutral oil
• 1/2 cup all-purpose flour
• 1 large onion, diced
• 1 green bell pepper, diced
• 3 celery stalks, diced
• 4 cloves garlic, minced
• 2 cups fresh or frozen okra, sliced
• 1 can (15 oz) kidney beans, drained and rinsed
• 1 can (14.5 oz) diced tomatoes
• 6 cups vegetable broth (low sodium)
• 2 bay leaves
• 2 tsp Cajun seasoning
• 1 tsp smoked paprika
• 1 tsp dried thyme
• 1/2 tsp cayenne pepper (adjust to taste)
• 1 tsp file powder (optional, added at end)
• Salt and black pepper to taste
• 4 green onions, sliced
• Fresh parsley, chopped
• Cooked white rice for serving
• Hot sauce for serving

1. Make the roux: In a large heavy-bottomed pot, heat oil over medium heat. Gradually whisk in flour. Continue whisking constantly for 15–20 minutes until the roux turns a deep chocolate brown. Be patient – this is the flavor foundation.
2. Carefully add onion, bell pepper, and celery to the hot roux (it will sizzle). Stir constantly for 5–7 minutes until vegetables soften.
3. Add garlic and okra, cooking 3–4 minutes more.
4. Stir in diced tomatoes, kidney beans, vegetable broth, bay leaves, Cajun seasoning, smoked paprika, thyme, and cayenne. Bring to a boil.
5. Reduce heat to low and simmer uncovered 30–35 minutes, stirring occasionally, until gumbo thickens and flavors meld.
6. Remove from heat. Discard bay leaves. Stir in file powder if using (don't boil after adding file as it gets stringy).
7. Season with salt and black pepper to taste.
8. Serve hot over white rice, garnished with green onions and parsley. Pass hot sauce at the table.

Tip: Gumbo tastes even better the next day after flavors have had time to develop. Store in the fridge up to 5 days or freeze for longer storage.

• 1 1/2 cups long-grain white rice
• 3 cups vegetable broth (low sodium)
• 2 tbsp olive oil
• 1 large onion, diced
• 1 green bell pepper, diced
• 2 celery stalks, diced
• 8 oz mushrooms (cremini or baby bella), finely chopped
• 1/2 cup cooked green or brown lentils
• 4 cloves garlic, minced
• 2 tsp Cajun seasoning
• 1 tsp smoked paprika
• 1/2 tsp dried thyme
• 1/2 tsp oregano
• 1/4 tsp cayenne pepper (adjust to heat preference)
• 2 bay leaves
• Salt and black pepper to taste
• 3 green onions, sliced (for garnish)
• Fresh parsley, chopped (for garnish)
• Hot sauce for serving

1. Heat olive oil in a large pot or deep skillet over medium-high heat. Add onion, bell pepper, and celery (the "holy trinity"). Sauté 5–7 minutes until softened.
2. Add chopped mushrooms and cook another 5 minutes until they release moisture and begin to brown.
3. Stir in garlic and cook 1 minute until fragrant.
4. Add Cajun seasoning, smoked paprika, thyme, oregano, cayenne, salt, and black pepper. Stir well to coat vegetables.
5. Add rice and stir for 1–2 minutes to toast slightly.
6. Pour in vegetable broth and add bay leaves. Bring to a boil.
7. Reduce heat to low, cover, and simmer 15–18 minutes until rice is tender and liquid is absorbed.
8. Stir in cooked lentils and let sit covered for 5 minutes off heat.
9. Remove bay leaves, fluff with a fork, and garnish with green onions and parsley.
10. Serve hot with your favorite hot sauce on the side.

Tip: For deeper flavor, use a mix of white and wild rice. This dish tastes even better the next day and freezes beautifully for meal prep.

• 1 lb dried black-eyed peas, rinsed and picked over
• 1 tbsp olive oil
• 1 large onion, diced
• 1 green bell pepper, diced
• 3 celery stalks, diced
• 4 cloves garlic, minced
• 1 can (14.5 oz) diced tomatoes with juice
• 4 cups vegetable broth (low sodium)
• 2 bay leaves
• 1 tsp smoked paprika
• 1 tsp dried thyme
• 1/2 tsp cayenne pepper (adjust to taste)
• 1 tsp liquid smoke (optional)
• Salt and black pepper to taste
• 2 tbsp apple cider vinegar
• Fresh parsley for garnish

1. In a large pot, heat olive oil over medium heat. Add onion, bell pepper, and celery. Sauté 5–7 minutes until softened.
2. Add garlic and cook 1 minute until fragrant.
3. Stir in black-eyed peas, diced tomatoes with juice, vegetable broth, bay leaves, smoked paprika, thyme, and cayenne.
4. Bring to a boil, then reduce heat to low. Cover and simmer 40–45 minutes until peas are tender but not mushy.
5. Add liquid smoke if using. Season with salt and black pepper to taste.
6. Stir in apple cider vinegar for brightness. Remove bay leaves.
7. Serve hot over rice or with cornbread, garnished with fresh parsley.

Tip: These taste even better the next day. Store in the fridge up to 5 days or freeze for meal prep.

• 1 cup cornmeal (medium or fine grind)
• 1 cup all-purpose flour
• 1/4 cup sugar (adjust to preference)
• 1 tbsp baking powder
• 1/2 tsp salt
• 1 cup unsweetened plant milk (soy or oat works best)
• 1/3 cup neutral oil or melted vegan butter
• 1 tbsp apple cider vinegar
• 1 tsp vanilla extract (optional)

1. Preheat oven to 400°F (200°C). Grease an 8x8 inch baking pan or cast iron skillet.
2. In a bowl, mix plant milk with apple cider vinegar. Let sit 5 minutes to create vegan "buttermilk."
3. In a large bowl, whisk together cornmeal, flour, sugar, baking powder, and salt.
4. Add the plant milk mixture, oil, and vanilla (if using) to the dry ingredients. Stir just until combined – don't overmix.
5. Pour batter into prepared pan and smooth the top.
6. Bake 20–25 minutes until golden and a toothpick inserted in the center comes out clean.
7. Let cool 10 minutes before slicing. Serve warm with vegan butter.

Tip: For extra flavor, stir in jalapeños, corn kernels, or vegan cheddar before baking.

• 1 lb oyster mushrooms (or large king oyster pieces)
• 1 cup unsweetened plant milk (soy or oat)
• 1 tbsp apple cider vinegar
• 1 cup all-purpose flour
• 1/2 cup cornstarch
• 2 tsp garlic powder
• 2 tsp onion powder
• 2 tsp smoked paprika
• 1 tsp dried thyme
• 1 tsp salt + more to taste
• 1/2 tsp black pepper
• 1/2 tsp cayenne (optional for heat)
• Neutral oil for frying

1. In a bowl, mix the plant milk and apple cider vinegar. Let sit 5 minutes to curdle slightly – this creates a vegan buttermilk substitute.
2. Gently clean the mushrooms and tear into large "chicken" pieces.
3. In another bowl, whisk together flour, cornstarch, garlic powder, onion powder, smoked paprika, thyme, salt, pepper, and cayenne.
4. Dip each mushroom piece into the plant milk mixture, then into the flour mix, pressing to coat. For extra crunch, dip back in milk mixture and flour once more.
5. Heat 1–2 inches of oil in a heavy skillet to about 350°F (medium-high). Fry mushrooms in batches 3–4 minutes per side until deep golden and crispy.
6. Transfer to a wire rack or paper towel, sprinkle with a little more salt, and serve hot.

Tip: Leftovers crisp back up in an air fryer or hot oven.

• 2 large bunches collard greens
• 1 tbsp olive oil
• 1 medium onion, chopped
• 3 cloves garlic, minced
• 1 tsp smoked paprika
• 1/2 tsp liquid smoke (optional but nice)
• 3–4 cups vegetable broth (low sodium)
• 1 tbsp apple cider vinegar
• 1–2 tsp hot sauce (to taste)
• Salt and black pepper to taste

1. Wash collards well. Remove thick stems and slice leaves into ribbons.
2. In a large pot, heat olive oil over medium heat. Sauté onion 5 minutes until translucent, then add garlic and cook 1 minute more.
3. Stir in smoked paprika and a pinch of salt. Add collards a handful at a time, stirring until they start to wilt.
4. Pour in vegetable broth to just cover the greens. Add liquid smoke if using.
5. Bring to a boil, then reduce to a gentle simmer. Cover and cook 25–35 minutes until tender but not mushy.
6. Stir in apple cider vinegar and hot sauce. Taste and adjust salt and pepper.

Tip: Collards taste even better the next day – make extra.

• 12 oz elbow macaroni (or similar)
• 1 cup raw cashews, soaked 15–20 min in hot water
• 1 1/2 cups unsweetened plant milk
• 1/4 cup nutritional yeast
• 2 tbsp vegan butter or olive oil
• 2 tbsp all-purpose flour
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp mustard (Dijon or yellow)
• 1/2 tsp turmeric (for color, optional)
• 1 tsp salt (plus more for pasta water)
• Black pepper to taste
• 1/2 cup breadcrumbs (optional topping)

1. Cook pasta in salted water according to package directions until just al dente. Drain and set aside.
2. Drain cashews. In a blender, add cashews, plant milk, nutritional yeast, garlic powder, onion powder, mustard, turmeric, salt, and pepper. Blend until completely smooth.
3. In a saucepan, melt vegan butter over medium heat. Whisk in flour to form a paste and cook 1–2 minutes.
4. Slowly whisk the blended cashew mixture into the pan, stirring until thick and creamy (3–5 minutes). Taste and adjust seasoning.
5. Preheat oven to 375°F (190°C). Toss cooked macaroni with the sauce and transfer to a lightly greased baking dish.
6. Top with breadcrumbs if using. Bake 20–25 minutes until bubbling and lightly golden on top.

Tip: For extra "cheese" flavor, add a splash of pickle juice or more mustard.

• 3–4 large sweet potatoes, peeled and sliced into rounds
• 1/3 cup maple syrup
• 1/3 cup brown sugar (or coconut sugar)
• 3 tbsp vegan butter, melted
• 1 tsp vanilla extract
• 1 tsp ground cinnamon
• 1/4 tsp ground nutmeg
• Pinch of salt

1. Preheat oven to 375°F (190°C). Lightly grease a baking dish.
2. Arrange sweet potato slices in the dish, slightly overlapping.
3. In a bowl, whisk together maple syrup, brown sugar, melted vegan butter, vanilla, cinnamon, nutmeg, and a pinch of salt.
4. Pour the mixture evenly over the sweet potatoes, making sure everything is coated.
5. Cover the dish with foil and bake 20 minutes.
6. Remove foil, baste the yams with the sauce, and bake another 15–20 minutes until tender and glossy.

Tip: For extra holiday vibes, sprinkle with chopped pecans before the last 5 minutes of baking.

• 6 cups sliced peaches (fresh or thawed frozen)
• 1/3 cup sugar (adjust to sweetness of peaches)
• 2 tbsp cornstarch
• 1 tsp vanilla extract
• 1 tsp ground cinnamon
• Juice of 1/2 lemon
• 1 cup all-purpose flour
• 2 tsp baking powder
• 1/4 tsp salt
• 2 tbsp sugar (for topping batter)
• 1/4 cup vegan butter, melted
• 3/4 cup plant milk

1. Preheat oven to 375°F (190°C).
2. In a bowl, toss peaches with 1/3 cup sugar, cornstarch, vanilla, cinnamon, and lemon juice. Pour into a greased baking dish.
3. In another bowl, whisk flour, baking powder, salt, and 2 tbsp sugar.
4. Stir in melted vegan butter and plant milk until just combined (batter will be thick).
5. Spoon batter over the peaches in rustic dollops – it will spread as it bakes.
6. Bake 35–40 minutes until the topping is golden and peaches are bubbling.

Tip: Let the cobbler rest 10–15 minutes before serving so the juices thicken.