Toni Okamoto's Blog, page 75

Southwest Black Bean Burger

From the author: Terrence Paschal: You can never have enough veggie burger recipes. This Southwest Black Bean Burger is a good one for those of you who like a little heat. The one pictured is topped with a raspberry chipotle sauce I picked up at New Seasons. This burger is very low in fat, and packed with protein and fiber. Enjoy! Estimated Cost Per Serving: $0.75

From Plant-Based on a Budget: This Southwest black bean burger is packed with flavor, protein, and fiber – while remaining incredibly budget (and pantry) friendly and simple to prepare (no sautéing required!)! Best of all, these vegan chipotle black bean burgers can be enjoyed in a bun, as part of a grain bowl, over salads, and more! Plus, cook them now and freeze for later!
Hearty, Protein-dense Spicy Southwest Black Bean Burgers
A decade ago, many restaurants (and take-aways) only meat-free option was the standard 'vegan bean burger.' While things have progressed since then (hello, meat-alternatives!), we here at PBOAB still definitely appreciate a cost-effective, pantry-friendly bean burger. So much so that we have several recipes, including spicy red bean burgers, white bean burgers, chickpea quinoa burgers, spicy sweet potato bean burgers, black bean bulgur patties, and these Southwest black bean burgers (aka spicy chipotle black bean burgers).



With a combination of 6 simple ingredients (with no egg alternative!) and a popular selection of Southwestern spices, these homemade black bean burgers are packed with flavor, are pantry-friendly, all-natural, and contains high levels of protein and fiber! Plus, with a bean base, these are definitely budget-friendly!

Best of all, all you need to prepare these spicy black bean burgers is a food processor and just minutes of hands-on prep- they'll be ready to eat in under 20 minutes.! You can even prep them in advance and keep them stored in your freezer for special occasions like cookouts, 4th July, game days, and more!

Looking for more ways to enjoy black beans? You might enjoy this black bean onion pilaf, meatballs, chili (or 4-bean chili), or even something surprising like these decadent black bean waffles! For more Southwestern treats, you might also like these bean and corn southwestern lettuce wraps, southwest stuffed peppers or 'cheesy' southwestern soup.
The Ingredients and Substitutes
The black bean patties:

Black beans: All you need is one (15-ounce) can of black beans, rinsed and drained. You can also use soaked and cooked black beans from dry (heaping ½ cup dry or heaping 1 ½ cup cooked beans).
Chipotle: You need one chipotle pepper in adobo sauce (or more for extra spicy chipotle black bean burgers). You could substitute it with 1tbsp hot smoked paprika, but I don't recommend replacing it unless needed.



Bell pepper: Use a red bell pepper with the seeds removed and finely sliced.
Cilantro: If you aren't a fan of cilantro, you could use another herb like parsley or even omit it entirely.
Jalapeno: Remove the seeds for less heat. You can also use a different chili based on how spicy you'd like it to be (i.e., poblano for milder, serrano for more heat). Omit it entirely for milder Southwest black bean burgers.
Spices: I used a popular Southwestern combination of cumin, chili powder, cayenne, onion powder, and garlic powder.
Breadcrumbs: You can use regular breadcrumbs/homemade ones. For gluten-free black bean burgers, use gluten-free breadcrumbs or even rolled oats blended into a slightly chunky flour (gluten-free certified oats if necessary).

The vegan black bean burgers:

Burger Buns: Use the burger buns of your choice or even lettuce for lower-carb burger wraps.
Toppings: You can use a mixture of your favorite toppings, including; lettuce, cucumber, tomato, avocado, red onion, pickles, coleslaw, etc.



Sauce: Use the sauce of your choice. I recommend vegan mayo blended with some of the chipotle adobo sauce for a spicy mayo. For a milder option, a spread of guacamole, avocado cream, or avocado sauce could work.
Cheese: Feel free to add a little vegan cheese like mozzarella or cheddar-style. Or even a dollop of vegan nacho cheese.

How to Make Chipotle Black Bean Burgers?
Keep scrolling to the recipe card for the complete list of ingredients and recipe instructions!

First, add the beans, chipotle pepper, cilantro, bell pepper, and jalapeno to a food processor and pulse until it's thoroughly combined and fairly smooth. You can make it slightly chunkier if preferred, as long as it still forms patties. If you plan to do the next step in the food processor, too, leave it a little chunkier than needed to make up for the extra 'pulsing'.
Then, either transfer that mixture to a bowl or keep it in the processor and add the seasoning and ¼ of the breadcrumbs and either pulse for a couple of seconds or mix by hand (if using a bowl). Continue to add breadcrumbs until the mixture is stickier and slightly malleable. You may need a little less or more than a cup of breadcrumbs, so you must feel by hand. Feel free to taste the mixture at this point and adjust any of the seasonings.
Chill the vegan black bean burger mixture for 10 minutes, then remove it from the fridge and form into four medium black bean patties. If the mix is too wet, then add a tablespoon of breadcrumbs at a time until it easily forms patties without being too sticky. For even burgers, you can weigh the mixture when and/or use a burger mold/press.
Next, heat a little oil in a large non-stick skillet and then add the patties. Lightly fry the black bean veggie burgers on both sides until lightly crispy and browned (around 4-5 minutes per side).
Then remove from the pan and serve in buns with the toppings and sauces of your choice- enjoy!

How to Make Ahead and Store?
This recipe for vegan black bean burgers is excellent for preparing ahead and storing. You can prepare and shape the patties a day in advance, storing them on a baking tray wrapped with plastic wrap.



Once cooked, store any leftover chipotle black bean burgers in an airtight container in the fridge for 4-5 days. You can also freeze the chipotle black bean burgers for around 3 months. I do this by laying the patties on a parchment-lined tray (not touching) and freezing until solid, then transferring to a freezer-safe container/bag. Allow the burger to thaw overnight in the fridge or at room temperature for several hours.
What to Serve with Chipotle Black Bean Burgers?
If you don't feel like enjoy these spicy black bean burgers the 'regular' way, in a bun, then there are still plenty of ways to enjoy these black bean patties, including:

Over salad: You can serve them whole or crumbles over salad bowls, like this Mexican bean salad, lentil taco salad, or fresh veggie quinoa salad/quinoa black bean salad.
As part of a 'bowl' meal: Such as a burrito bowl or brown quinoa chipotle bowl optionally topped with some Pico de Gallo or salsa of your choice (like cucumber salsa or cucumber tomato salsa).
In tacos: You can crumble the black bean veggie burgers and add to your favorite tacos – like these potato and chickpea tacos, roasted veggie tacos, or tofu tacos. Alternatively, create your own vegan black bean burger tacos with guacamole and salsa.
In wraps/burritos: In place of regular black beans, you could crumble these spicy black bean burgers into your rice and bean burritos or no-queso-dillas.
With fries: Like these garlic fries, carrot fries, or sweet potato fries.
As a main: Simple serve these black bean chipotle burgers as a main alongside any veggie sides or grains of your choice. Like Mexican rice (or chili rice), vegan calabasitas (with zucchini and corn), corn salad/salsa, summer zucchini and hominy dish, or even mash (or cauli mash). Optionally top with a little saucy salsa like roasted red salsa or tomatillo salsa.

FAQs:
How to reheat the Southwest black bean burgers?
You can reheat the spicy black bean burgers from frozen or thawed. Add them to a skillet with a bit of oil and fry until slightly crispy and warmed through (this will take an extra 4-5 minutes from frozen). You could also reheat the burgers in the microwave, though they won't crisp up.
Can You bake the chipotle black bean burgers?


To bake the vegan black bean burgers, I recommend trying between 25-30 minutes at 200C/400F, flipping once halfway. For crisper results, you can broil the burgers at the end of the process.
You may also be able to grill the burgers on a lightly greased grilling silicon mat/tin foil until warmed.
Can I make this recipe without a food processor?
Yes, though it will take a little more time and effort. You can mash the beans by hand with a potato masher (or fork) and make sure to finely chop all the peppers. Doing it by hand will make the easy black bean burgers with a little more texture/chunkier.
Top Recipe Tips

Ensure the pan is hot: This will help you achieve crispier results for the Southwest black bean burgers.
Use a large pan: Don't try to fit them all in a smaller one; otherwise, their proximity to one another means you end up with softer burgers as they essential 'steam' rather than fry. Fry them in batches if needed.
Adding extra veg: It's possible to up the nutrients in these protein-dense spicy black bean burgers further with the addition of ½ cup corn (folded/ pulsed in after the mixture is processed) or shredded zucchini (salted, left to rest for 15 minutes, then squeezed to remove all excess liquid).
For mini sliders: Divide the vegan black bean burger recipe mixture into either 6 or 8 smaller patties to make mini vegan black bean burger sliders. Perfect for game day snacking!


More Vegan Mexican/Tex-Mex Recipes You'll Love

Butternut Squash Burritos
Pot Beans (Frijoles de la Olla)
Sweet Potato Burritos
Easy Bean Salad
Quinoa Sweet Potato Chili
Mexican Vegetable Soup
Sweet Potato Enchiladas

For more inspiration, browse through our entire collection of Mexican recipes!

Photos by Alfonso Revilla

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.tasty-recipes-entry-content .tasty-recipes-notes ul li:before{top:0.1em} Southwest Black Bean Burger (1 votes, average: 5.00 out of 5)
Loading... 5 from 1 reviews Author: Terrence Paschal Prep Time: 25 minutes Cook Time: 10 minutes Total Time: 35 minutes Yield: 4 burgers Category: Lunch, Dinner Method: Stovetop Cuisine: American Diet: Vegan [image error] Print Recipe [image error] Pin Recipe Description

This southwest black bean burger uses classic ingredients that hit the spot everytime. You won’t be able to get enough of this savory, spicy burger!

Ingredients Units USM 1 Can of Black Beans, rinsed and drained1 cup of Bread Crumbs1 Jalapeno, seeds removed1/2 cup of Cilantro1/2 Red Bell Pepper1/2 Tablespoon of Cumin1 Chipotle Pepper in Adobo Sauce (add more if you want it extra spicy!)1/2 Tablespoon of Chili PowderPinch of Cayenne Pepper1 Teaspoon of Onion Powder1 Teaspoon of Garlic PowderBunsBurger Toppings Instructions Place the beans, chipotle pepper, cilantro, bell pepper, and jalapeno in a food processor and pulse until it is all mixed together and smooth.Place the bean mixture into a bowl, add all seasonings and mix together with your hands. Slowly mix in bread crumbs until mixture becomes sticky. You may need more or less than a cup.Put the mixture in the refrigerator for 10 minutes.Remove the bowl from the fridge and form 4 medium patties. If the mixture is too wet still, add more bread crumbs.Place the patties on a non-stick pan. Cook until both sides are crispy and the burgers are warmed through.Remove from the oven and serve on buns, top with your favorite burger toppings. Equipment

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Medium Bowl

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Measuring Cups

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Keywords: vegan, vegetarian, southwest, burger, vegan burger, plantbased burger, summer, BBQ, black bean, bean burger

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Vegan vs Plant-based: What’s The Difference?

With the interest in plant-based eating on the rise, it’s natural that some questions arise regarding the most commonly used terms within the herbivorous realm. If you’ve been wondering the difference between the terms vegan, plant-forward, or whole foods plant-based, then take a moment to read and learn the (sometimes subtle) differences. It can be a valid confusion since some people use the terms interchangeably. Let me explain what the main differences are to some people and what other terms get thrown into the mix. Let's try to understand this vegan vs plant-based debate.

With that said, let me just say first that I often think labels really aren’t as important as some people make them out to be. This isn’t a religion; it’s just a way of trying to continuously do better in the world. So don’t worry about trying to be “perfect,” which isn’t even possible. Do the best you can today and keep striving to do better tomorrow.

Now, let’s talk about what some people mean when they use these labels.


Veganism
Let's go back to the roots: The term "vegan" goes back to Donald Watson who coined it to describe a person who completely abstains from all kinds of animal products out of ethical considerations. While being vegan entailed the elimination of animal-derived foods, it also meant abstaining from animal-derived products such as leather or cosmetics relying on animal testing, ultimately rending veganism a way of living that goes beyond just diet

"Veganism is a way of living which seeks to exclude, as far as is possible and practicable, all forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose." quote by The Vegan Society.

Over time, many people have started also referring to being vegan primarily as following a vegan diet, taking non-dietary considerations off the table. Being oneself vegan thus increasingly reflected wellness and health rather than ethical considerations. Given the initially much broader definition and scope of veganism and its connotation as a way of living, some people felt less comfortable using the term vegan solely as a reference to a dietary paradigm which is where the term "plant-based" comes in handy.


Plant-Based
A plant-based diet is defined as one that predominantly consists of plants. Many use “plant-based diet” as a synonym for “vegan diet,” which I tend to do as well. But by strict definition, merely being “plant-based” doesn’t necessarily mean total abstention from non-plant foods any more than a “wheat-based loaf of bread” means there are no non-wheat ingredients. That said, it’s very rare for a product containing animal products to be labeled as “plant-based,” and it really shouldn’t be, since that would sow real confusion.
Whole Foods Plant-Based vs Plant-Based
Another confusing term many people struggle with is “whole foods plant-based.” Are you wondering what’s the difference between whole foods plant-based and only plant-based? As we can infer from the word “whole” the premise of this lifestyle is to eat only whole (not refined) plant-based foods such as whole grains, legumes, vegetables, fruits, and seeds, leaving out foods like oil, white rice, white bread, plant protein isolates that make up most plant-based meats, and other highly refined foods.

The bottom line is that:

Veganism is typically seen as a lifestyle that entails the abstinence of all types of animal-derived products ranging from food and clothing to cosmetics and supplements for ethical reasons.
A vegan diet is the subset of veganism abstaining from the consumption of animal-derived foods.
A plant-based diet is identical to a vegan diet if it entails the abstinence from all animal-derived foods, albeit without making ethical propositions as implied in the etymology of the term "veganism".
A whole foods plant-based diet is focused on eating 100% plants with no refined foods in it like oil, refined grains, and most faux meats.

In the end, labels are not the most important thing; what matters is trying to do the best we can to live a healthier and kinder lifestyle. Eating a more plant-based diet is good for us, the environment, the animals, and it can be great for our budget, too!

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Summertime Pasta

If there’s one dish that is guaranteed to be enjoyed by everyone, it’s got to be pasta! From it’s various shapes and compatible nature to creamy sauces, soups and vegetables, it’s so easy to be loved any time of the year. During hot summers, one of my absolute favorite recipes to enjoy is a refreshing and filling pasta salad like this one! There’s nothing more satisfying than a fresh pasta recipe full of an assortment of delicious summer veggies and fruits. Let’s dive into what makes this summertime pasta so special!
Fresh Summer Ingredients
This pasta salad uses rotini pasta and is full of various delicious and colorful summer ingredients! They say that we eat with our eyes and this pasta salad holds true to that statement! If you have a thriving summer garden, this recipe is a perfect way to put those bright and colorful veggies to use. The recipe includes zucchinis, cherry tomatoes, onion, basil and fresh green olives.



We absolutely love these olives from our friends at California Ripe Olives! There’s something special about adding fresh green olives to this summertime favorite. They compliment this summertime pasta so well and blend perfectly with the rotini pasta and the other ingredients. You won’t find a fresher olive out there!
The Perfect Summer Recipe
No one likes to use the oven and stove so much when it’s hot out. It’s hot enough already as is! That’s where recipes like this one come into play. This summertime salad is absolutely perfect for those hot summer days. It’s refreshing, light, but filling all in one! Once the pasta is cooked, all that’s needed is a quick mix of all of the ingredients and voila! Your perfect summer recipe! It’s filling, cooling, and full of various textures and refreshing flavors. This summertime pasta might just be your new summer favorite!



Not only is the summertime pasta delicious, but it’s incredibly simple and easy to make! Next time you’re hosting a gathering or need to bring a side dish to an outdoor BBQ event, you can easily whip up this amazing dish to please the whole crowd. It’s easy to double or triple the recipe and will take you no time at all. Both kids and adults alike will love it! Plus, it goes so well with nearly anything! Plant-based burgers, soups, bowls, you name it! This summertime pasta is the perfect recipe to compliment any dish!

Not only is it the easiest summer potluck dish, but it’s also the perfect recipe to meal prep in advance! As mentioned above, it’s so simple and quick to put together! You can easily make enough to last you and the family throughout the week. What’s even greater is that this recipe in particular gets better by the hour! The juices of the veggies will seep into the pasta with time and will enhance the delicious summer flavors. Plus, the rotini pasta shape holds all of the flavors so well, making every single bite that much flavorful. Let us know if you try it out!

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Mango Cucumber Salsa

If you're looking for a quick, easy mango salsa recipe, you've found it. All you need is 4 ingredients and just minutes to prepare this refreshing, summery mango cucumber salsa. Plus, there are tons of ways to adjust the recipe (listed below!) and serve it. Including over tacos, burritos, chips, grilled foods, and much more!
Fun Fruity 5-minute Mango Cucumber Salsa
Mango is a must-have during those warm summer months. Whether it's a refreshing citrus mango smoothie or warm sticky coconut rice with mango – we have plenty of ways to enjoy it sweet. However, mango also pairs amazingly with savory dishes too. Don't believe us? Why not try avocado mango spring rolls, mango black bean salsa, cajun-spiced tofu with mango topping, or this simple mango cucumber salsa recipe!



This mango salsa recipe is incredibly fresh and simple to prepare, with just 4 ingredients and a few minutes to make – it's the ultimate summery side to tons of mains, and a must-have with any vegan BBQ, potluck, picnic, or Mexican/Tex-Mex themed spread!

We love salsa so much here at PBOAB that we've shared tons of recipes so far, including fresh, chunky Pico de Gallo, cucumber salsa, and cucumber tomato salsa. Looking for something a little more sauce-y? How about this roasted red salsa, tomatillo salsa, or 5-minute summer salsa?



This mango salsa recipe is a chunkier salsa and is the perfect excuse to head to your farmer's market for the freshest of mangoes and produce. Once prepared, serve this mango cucumber salsa alongside Tex-Mex and Mexican dishes like tacos, proteins (like tofu!), or even as part of a party spread. We like to serve several varieties of fresh salsa to the table for tons of choice! Keep reading for tons of suggestions on how to enjoy this recipe for mango salsa, though!
The Ingredients and Substitutes


Mango: Use two small or one large ripe mango, peeled and diced.
Cucumber: I prefer to use low seed/seedless varieties (Persian, English, etc.) for salsa, as they will create less 'watery' mango salsa. You don't have to peel the cucumber if you want more 'crunch' to the mango cucumber salsa. Unless it's a garden variety with a thick, bitter skin – but the choice is up to you.
Lime: Use fresh lime juice for the best flavor and freshness.
Cilantro: If you hate cilantro, try parsley instead.
Salt (optional)

Optional Add-ins and Variations:

Mango Pico de Gallo: This version combines this mango cucumber salsa with fresh onion (red or white) and chili (serrano (hot), jalapeño (medium), Poblano (milder), or red bell pepper (mildest). Adjust the amount to personal preference, remove the ribbing and seeds from the chili to adjust the spicy mango salsa. In fact, a simple mango Pico de Gallo basically combines this cucumber salsa with fresh mango.
Mango avocado salsa: Add cubed avocado from one large avocado (or less/more to personal taste). Avocado is wonderfully creamy and packed with heart-healthy fats.



Mango black bean salsa: A common ingredient in many hearty salsas, black beans make for a great addition to this mango cucumber salsa – either as-is or alongside other add-ins like chili, tomatoes, and/or onion. You could also use other legumes, like Haricot or pinto beans.
Tomato: You won't regret pairing mango salsa with tomatoes. I recommend using ripe, in-season, fleshy tomatoes like Roma, beefsteak, or plum. For the least watery results, you can de-seed the tomatoes before dicing.
Other fruits: As juicy as mango salsa is as-is, you can further boost the freshness with other fruits. Some of our favorite varieties include pineapple mango salsa, strawberry mango salsa, and mango peach salsa. I recommend using ½ small pineapple and 2-3 peaches (peeled and diced). Though adjust the amount to personal preference.

How to Make Mango Salsa?
Keep scrolling to the recipe card for the complete list of ingredients and recipe instructions!



First, prepare all the ingredients by peeling and chopping the mango and cucumber (see FAQ). I recommend using a spoon to scrape all the leftover mango pulp from the seed. You can then use this in smoothies, yogurt bowls/parfaits, or as a simple snack.
Then, add all the ingredients to a bowl, toss and allow to marinate for 20-30 minutes for the best results (although it's not necessary). Then enjoy your mango cucumber salsa!

How to Make Ahead and Store?
You can prepare the mango cucumber salsa up to a day in advance for the best results, as the salsa becomes more watery over time. Alternatively, you can peel and chop the mango and cucumber and store them separately for up to two days before assembling.

However, if you do have any leftovers, feel free to store them covered in the refrigerator for between 3-4 days.

Top Tip: If you're seasoning the mango cucumber salsa with salt and pepper, then make sure to only add the salt until right before serving. The salt will pull moisture from the ingredients and lead to a watery salsa if seasoned too soon.
How to Serve Mango Cucumber Salsa?
You certainly won't run out of ways to enjoy this mango salsa recipe any time soon. Here are just a few of our favorite suggestions.

With chips: Serve the mango cucumber salsa as a dip with pita/tortilla chips. You can also spoon it over a big plate of nachos.
Over grilled foods: This fresh fruity salsa is the perfect accompaniment for grilled dishes like tofu skewers or tofu steaks, etc.
In Mexican 'bowl' meals: Like this brown quinoa chipotle bowl.
In tacos: Like these tofu tacos, tacos with prime shreds, cauliflower tacos, potato and
chickpea tacos, roasted veggie tacos, etc.
With an appetizer spread: Alongside other dips and dishes like pinto bean dip
or Chipotle white bean dip, avocado cream, Mexican bean salad, lentil taco salad, etc.



You can also enjoy this mango salsa with tons of other Tex-Mex and Mexican dishes, including squash enchiladas with salsa verde, in bite-sized taco boats, alongside southwest stuffed bell peppers and fried green tomatoes, and as a side for these no-queso-dillas, with rice and bean burritos, etc.
FAQs:
How to chop mango for salsa?
There are a couple of ways you can do this. We first peel the mango, then use a sharp knife to cut the flesh from around the pit and finely dice that into small cubes.

Alternatively, you can skip peeling the mango and slice the 'cheeks' from each side of the pit. Chop a 'grid' pattern in each 'cheek,' then push on the skin side to pop it upwards and slice close to the skin to extract the mango.



Just make sure to scrape away all remaining flesh from the mango pit (and skin if needed), so you don't waste any!
How large to chop the ingredients for mango salsa?
Honestly, this is up to you. It's easier to create mango cucumber salsa that's slightly on the chunkier side. However, the finer you dice the ingredients, the more flavor you pack into every bite.
Top Recipe Tips

Use the freshest ingredients: for the best results, fresh, in-season ingredients are always best. Especially when the recipe is only made up of four ingredients.
Experiment with add-ins: I recommend trying this as a mango Pico de Gallo recipe at least once! However, there are several ways to adjust the recipe (Above).
To adjust texture: Simple change how fine/chunky you chop the mango and cucumber.
Marinating the salsa: If you decide to add any extra ingredients, it becomes even more important to marinate the mango salsa recipe to allow the flavors to meld. I recommend one-hour at-least.

More Vegan Mexican Recipes You'll Love

Spicy Mexican Rice
Pot Beans (Frijoles de la Olla)
Sweet Potato Burritos
Easy Mole Poblano
Mexican Vegetable Soup
Mexican Noodle Soup

For more inspiration, browse through our entire collection of Mexican recipes!

Photos by Alfonso Revilla

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.tasty-recipes-entry-content .tasty-recipes-notes ul li:before{top:0.1em} Mango – Cucumber Salsa (2 votes, average: 5.00 out of 5)
Loading... 5 from 2 reviews Author: Honor Prep Time: 5 minutes Total Time: 5 minutes Yield: 2 cups Category: Appetizer Method: Mixing Cuisine: Mexican Diet: Vegan [image error] Print Recipe [image error] Pin Recipe Description

This mango salsa recipe is a chunkier salsa and is the perfect excuse to head to your farmer’s market for the freshest of mangoes and produce. It’s so refreshing and delicious! 

Ingredients 2 small mangos (or one large mango) peeled and diced1/2 of a large cucumber, peeled and diced1 tablespoon of lime juiceSmall handful cilantro leaves, chopped Instructions Toss ingredients together in a small bowl. Equipment

Small Bowls

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My favorite knives

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Measuring Cups

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Keywords: vegan, vegetarian, cucumber, mango, salsa, dip, chips and dip, appetizer, vegan salsa, summer salsa, veggies

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Mango – Cucumber Salsa

If you're looking for a quick, easy mango salsa recipe, you've found it. All you need is
4 ingredients and just minutes to prepare this refreshing, summery mango cucumber
salsa. Plus, there are tons of ways to adjust the recipe (listed below!) and serve it.
Including over tacos, burritos, chips, grilled foods, and much more!
Fun Fruity 5-minute Mango Cucumber Salsa
Mango is a must-have during those warm summer months. Whether it's a refreshing
citrus mango smoothie or warm sticky coconut rice with mango – we have plenty of
ways to enjoy it sweet. However, mango also pairs amazingly with savory dishes too.
Don't believe us? Why not try avocado mango spring rolls, mango black bean salsa,
Cajun-spiced tofu with mango topping, or this simple mango cucumber salsa recipe!



This mango salsa recipe is incredibly fresh and simple to prepare, with just 4
ingredients and a few minutes to make – it's the ultimate summery side to tons of
mains, and a must-have with any vegan BBQ, potluck, picnic, or Mexican/Tex-Mex
themed spread!

We love salsa so much here at PBOAB that we've shared tons of recipes so far,
including fresh, chunky Pico de Gallo, cucumber salsa, and cucumber tomato salsa.
Looking for something a little more sauce-y? How about this roasted red salsa,
tomatillo salsa, or 5-minute summer salsa?



This mango salsa recipe is a chunkier salsa and is the perfect excuse to head to
your farmer's market for the freshest of mangoes and produce. Once prepared,
serve this mango cucumber salsa alongside Tex-Mex and Mexican dishes like tacos,
proteins (like tofu!), or even as part of a party spread. We like to serve several
varieties of fresh salsa to the table for tons of choice! Keep reading for tons of
suggestions on how to enjoy this recipe for mango salsa, though!
The Ingredients and Substitutes


Mango: Use two small or one large ripe mango, peeled and diced.
Cucumber: I prefer to use low seed/seedless varieties (Persian, English, etc.)
for salsa, as they will create less 'watery' mango salsa. You don't have to peel
the cucumber if you want more 'crunch' to the mango cucumber salsa. Unless
it's a garden variety with a thick, bitter skin – but the choice is up to you.
Lime: Use fresh lime juice for the best flavor and freshness.
Cilantro: If you hate cilantro, try parsley instead.
Salt (optional)

Optional Add-ins and Variations:

Mango Pico de Gallo: This version combines this mango cucumber salsa
with fresh onion (red or white) and chili (serrano (hot), jalapeño (medium),
Poblano (milder), or red bell pepper (mildest). Adjust the amount to personal
preference, remove the ribbing and seeds from the chili to adjust the spicy mango salsa. In fact, a simple mango Pico de Gallo basically combines this cucumber salsa with fresh mango.
Mango avocado salsa: Add cubed avocado from one large avocado (or
less/more to personal taste). Avocado is wonderfully creamy and packed with
heart-healthy fats.



Mango black bean salsa: A common ingredient in many hearty salsas, black
beans make for a great addition to this mango cucumber salsa – either as-is
or alongside other add-ins like chili, tomatoes, and/or onion. You could also
use other legumes, like Haricot or pinto beans.
Tomato: You won't regret pairing mango salsa with tomatoes. I recommend
using ripe, in-season, fleshy tomatoes like Roma, beefsteak, or plum. For the
least watery results, you can de-seed the tomatoes before dicing.
Other fruits: As juicy as mango salsa is as-is, you can further boost the
freshness with other fruits. Some of our favorite varieties include pineapple
mango salsa, strawberry mango salsa, and mango peach salsa. I recommend
using ½ small pineapple and 2-3 peaches (peeled and diced). Though adjust
the amount to personal preference.

How to Make Mango Salsa?
Keep scrolling to the recipe card for the complete list of ingredients and recipe
instructions!



First, prepare all the ingredients by peeling and chopping the mango and cucumber (see FAQ). I recommend using a spoon to scrape all the leftover mango pulp from the seed. You can then use this in smoothies, yogurt bowls/parfaits, or as a simple snack.
Then, add all the ingredients to a bowl, toss and allow to marinate for 20-30 minutes for the best results (although it's not necessary). Then enjoy your mango cucumber salsa!

How to Make Ahead and Store?
You can prepare the mango cucumber salsa up to a day in advance for the best
results, as the salsa becomes more watery over time. Alternatively, you can peel and
chop the mango and cucumber and store them separately for up to two days
before assembling.

However, if you do have any leftovers, feel free to store them covered in the
refrigerator for between 3-4 days.

Top Tip: If you're seasoning the mango cucumber salsa with salt and pepper, then
make sure to only add the salt until right before serving. The salt will pull moisture
from the ingredients and lead to a watery salsa if seasoned too soon.
How to Serve Mango Cucumber Salsa?
You certainly won't run out of ways to enjoy this mango salsa recipe any time soon. Here are just a few of our favorite suggestions.

With chips: Serve the mango cucumber salsa as a dip with pita/tortilla chips. You can also spoon it over a big plate of nachos.
Over grilled foods: This fresh fruity salsa is the perfect accompaniment for grilled dishes like tofu skewers or tofu steaks, etc.
In Mexican 'bowl' meals: Like this brown quinoa chipotle bowl.
In tacos: Like these tofu tacos, tacos with prime shreds, cauliflower tacos, potato and
chickpea tacos, roasted veggie tacos, etc.
With an appetizer spread: Alongside other dips and dishes like pinto bean dip
or Chipotle white bean dip, avocado cream, Mexican bean salad, lentil taco salad, etc.

 



You can also enjoy this mango salsa with tons of other Tex-Mex and Mexican
dishes, including squash enchiladas with salsa verde, in bite-sized taco boats, alongside
southwest stuffed bell peppers and fried green tomatoes, and as a side for these no-queso-dillas,
with rice and bean burritos, etc.
FAQs:
How to chop mango for salsa?
There are a couple of ways you can do this. We first peel the mango, then use a
sharp knife to cut the flesh from around the pit and finely dice that into small cubes.

Alternatively, you can skip peeling the mango and slice the 'cheeks' from each side
of the pit. Chop a 'grid' pattern in each 'cheek,' then push on the skin side to pop it
upwards and slice close to the skin to extract the mango.



Just make sure to scrape away all remaining flesh from the mango pit (and skin if
needed), so you don't waste any!
How large to chop the ingredients for mango salsa?
Honestly, this is up to you. It's easier to create mango cucumber salsa that's slightly
on the chunkier side. However, the finer you dice the ingredients, the more flavor you
pack into every bite.
Top Recipe Tips

Use the freshest ingredients: for the best results, fresh, in-season
ingredients are always best. Especially when the recipe is only made up
of four ingredients.
Experiment with add-ins: I recommend trying this as a mango Pico de
Gallo recipe at least once! However, there are several ways to adjust the
recipe (Above).
To adjust texture: Simple change how fine/chunky you chop the mango
and cucumber.
Marinating the salsa: If you decide to add any extra ingredients, it
becomes even more important to marinate the mango salsa recipe to
allow the flavors to meld. I recommend one-hour at-least.

More Vegan Mexican Recipes You'll Love

Spicy Mexican Rice
Pot Beans (Frijoles de la Olla)
Sweet Potato Burritos
Easy Mole Poblano
Mexican Vegetable Soup
Mexican Noodle Soup

For more inspiration, browse through our entire collection of Mexican recipes!

Photos by Alfonso Revilla

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.tasty-recipes-entry-content .tasty-recipes-notes ul li:before{top:0.1em} Mango – Cucumber Salsa (No Ratings Yet)
Loading... Author: Honor Prep Time: 5 minutes Total Time: 5 minutes Yield: 2 cups Category: Appetizer Method: Mixing Cuisine: Mexican Diet: Vegan [image error] Print Recipe [image error] Pin Recipe Description

This mango salsa recipe is a chunkier salsa and is the perfect excuse to head to your farmer’s market for the freshest of mangoes and produce. It’s so refreshing and delicious! 

Ingredients 2 small mangos (or one large mango) peeled and diced1/2 of a large cucumber, peeled and diced1 tablespoon of lime juiceSmall handful cilantro leaves, chopped Instructions Toss ingredients together in a small bowl. Equipment

Small Bowls

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My favorite knives

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Measuring Cups

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Keywords: vegan, vegetarian, cucumber, mango, salsa, dip, chips and dip, appetizer, vegan salsa, summer salsa, veggies

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Vegan Yogurt Popsicles

It’s officially summer and summer marks the official start to POPSICLES! If you’re like me, I love a good cold popsicle on a hot day. Recently, I decided to make yogurt pops using my favorite plant-based yogurt from Siggi's. Have you tried yogurt pops before? I find that it’s such a great way to enjoy my favorite summer treat AND the benefits of live active cultures. Siggi's plant-based yogurt cups even have more protein than sugar, so I am getting the added benefits of a protein snack. Plus, they’re so creamy! I thought about what to mix in and saw that the berries in my garden were ripe for the picking, so I included handfuls of fresh strawberries and blueberries to make the most beautiful, edible creations.



It’s like making food art. You could invite some friends over for a popsicle making party and see who gets the most creative! The berries are very swappable, so try mixing in other fruits to switch up the colors, textures and flavors. You could combine flavors, too. What about adding in edible flowers? I can’t wait to see what you come up with!



Photos by Alfonso Revilla


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.tasty-recipes-entry-content .tasty-recipes-notes ul li:before{top:0.1em} Vegan Yogurt Popsicles (2 votes, average: 5.00 out of 5)
Loading... 5 from 2 reviews Author: Toni Okamoto Prep Time: 5 minutes Freeze: 8 hours Total Time: 8 hours 5 minutes Yield: 6 popsicles Category: Dessert, Snack Method: Freezing Cuisine: American Diet: Vegan [image error] Print Recipe [image error] Pin Recipe Description

Here’s the perfect tasty treat to cool you down this summer! These vegan popsicles are great for those hot summer days and are super delicious!

Ingredients 1 cup of strawberries3/4 cup of blueberries2 (5.3-ounce) cups of Siggi’s plant-based coconut blend yogurt Instructions Puree the strawberries in a food processor or blender until smooth. Set aside.Puree the blueberries in a food processor or blender until smooth. Set aside.In dry popsicle molds, add a generous spoonful of Siggi’s plant-based coconut blend yogurt, followed by a spoonful of a fruit mixture, alternating between the two until the molds are completely full. Insert the popsicle sticks, and place in the freezer until they are completely frozen all the way through, at least 8 hours. Equipment

Food Processor

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Measuring Cups

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Keywords: vegan, vegetarian, popsicles, strawberry, blueberry, vegan dessert, vegan snack, summer, summer treat, vegan popsicles

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Berries and Cream Yogurt Popsicles

It’s officially summer and summer marks the official start to POPSICLES! If you’re like me, I love a good cold popsicle on a hot day. Recently, I decided to make yogurt pops using my favorite plant-based yogurt from @siggisdairy. Have you tried yogurt pops before? I find that it’s such a great way to enjoy my favorite summer treat AND the benefits of live active cultures. @siggisdairy plant-based yogurt cups even have more protein than sugar, so I am getting the added benefits of a protein snack. Plus, they’re so creamy! I thought about what to mix in and saw that the berries in my garden were ripe for the picking, so I included handfuls of fresh strawberries and blueberries to make the most beautiful, edible creations.



It’s like making food art. You could invite some friends over for a popsicle making party and see who gets the most creative! The berries are very swappable, so try mixing in other fruits to switch up the colors, textures and flavors. You could combine flavors, too. What about adding in edible flowers? I can’t wait to see what you come up with!



Photos by Alfonso Revilla


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.tasty-recipes-entry-content .tasty-recipes-notes ul li:before{top:0.1em} Berries and Cream Yogurt Popsicles (1 votes, average: 5.00 out of 5)
Loading... 5 from 1 reviews Author: Toni Okamoto Prep Time: 5 minutes Freeze: 8 hours Total Time: 8 hours 5 minutes Yield: 6 popsicles Category: Dessert, Snack Method: Freezing Cuisine: American Diet: Vegan [image error] Print Recipe [image error] Pin Recipe Description

Here’s the perfect tasty treat to cool you down this summer! These vegan popsicles are great for those hot summer days and are super delicious!

Ingredients 1 cup of strawberries3/4 cup of blueberries2 (5.3-ounce) cups of Siggi’s plant-based coconut blend yogurt Instructions Puree the strawberries in a food processor or blender until smooth. Set aside.Puree the blueberries in a food processor or blender until smooth. Set aside.In dry popsicle molds, add a generous spoonful of Siggi’s plant-based coconut blend yogurt, followed by a spoonful of a fruit mixture, alternating between the two until the molds are completely full. Insert the popsicle sticks, and place in the freezer until they are completely frozen all the way through, at least 8 hours. Equipment

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Measuring Cups

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Keywords: vegan, vegetarian, popsicles, strawberry, blueberry, vegan dessert, vegan snack, summer, summer treat, vegan popsicles

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Grilled Pineapples

These Grilled Pineapples are the ultimate summer side dish that will perfectly complement any of your grilled or fried dishes! If you are looking for an affordable, easy to make, and healthy treat to brighten your backyard cookouts, beach BBQ party, or family picnics and bring the taste of summer to your plate, then this grilled tropical fruit recipe is for you.


Delicious and Super Easy Grilled Pineapple Recipe
When the warm season is in full swing, grillers are fired and everyone wants to just eat outside and enjoy the sunshine. We love making our Grilled Tofu Steaks when the weather permits and we always make sure that we grill sweet and juicy pineapples on the side. This recipe is super easy and will only take you 15 minutes to prep and cook with just 5 plant ingredients. It's way easy for something so, so good!

Pineapples in their raw form are awesome, but when they're basted and grilled, they are something else! We love how the firm flesh softens and becomes even juicier instead of drying out! The sugar caramelizes and the heat intensifies the natural flavor of the fruit and adds a touch of smokiness. Basting them with a cinnamon-flavored, buttery, and sweet sauce elevates the taste even more. Each bite is brimming with a light and refreshing flavor that cleanses your palate and makes your meal more enjoyable.
What you'll need
You only need 5 ingredients to make this. I bet four of them are just sitting in your pantry, ready to be used.

Pineapples
Vegan butter
Brown sugar
Cinnamon
Salt


Why is Pineapple good for you?
They may be tough-looking, scaly, and spiky on the outside, but these crowned tropical fruits are loaded with nutrients, antioxidants, and enzymes. They bring a bunch of impressive health benefits like improved immunity and digestion, prevent certain diseases, and helps our body recover faster after particularly strenuous activities. Another great thing to note, unlike meat, veggies and fruits that are grilled do not produce harmful compounds even when charred.
How to pick the perfect pineapple?
Making sure that the pineapples you use are ripe yet firm is important for grilling. Overripe pineapple will turn into a mushy mess on the grill. You have to check for the following:

Color- unlike some fruits, color is not a sure-fire way to determine ripeness for pineapples. Though some ripen to a golden yellow color, some retain their green color even when ripe inside. A good tip is to check the leaves. They should be a healthy dark green in color. This is a sign that the pineapple is still fresh.
Firmness- it should still be firm to the touch but gives a bit when pressed. If it is too firm, it is not yet ripe. If it is damp when pressed, it can be an indication that it's overripe.
Smell- some say that the smell is a good giveaway for ripeness. Sniff the bottom part of the fruit. If it smells sweet and fragrant, grab it and start grilling!

Preparing the pineapples
Place the pineapple on your cutting board horizontally, then slice off the top and bottom parts. Turn it upright and let it sit flat on its bottom. Carefully slice 1/4 inch off the sides following the natural curve of the fruit. Using a smaller knife, like a paring knife, remove the prickly "eyes". Once it is peeled, you can de-core it using your pineapple corer, then slice. If you do not have one, lay it horizontally and slice to your desired thickness first. Once they are sliced, you can use a cookie cutter to remove the core.
How to make Grilled Pineapples?
The first step is to make the basting sauce by adding brown sugar, cinnamon, and a pinch of salt in melted butter.



Next, brush the sauce on both sides of the pineapple slices and place them on the preheated grill.

Grill them for 2 minutes on each side and serve! Easy-peasy.
Helpful Tips for you!



Make sure that you do not slice the pineapples too thin. Half an inch to three-fourths should do nicely. This will ensure that they hold up their shape during grilling.
If you don’t have fresh pineapple, you can use canned rings instead.
You can make this recipe using an outdoor charcoal grill, electric grill, or a grill pan.
Pre-heating and greasing your grill is important to ensure minimal sticking. Use a neutral oil to grease the grill before cooking.
Make sure that you let the pineapples sit on the grill uninterrupted for 2 minutes on each side before flipping. Allow them to properly sear first before flipping.



What to use Grilled Pineapples for?
Aside from enjoying it as a side dish to your grilled dishes, they also bring a ton of flavor to other dishes! Stack them on your burgers and sandwiches for a Hawaiian-style snack. You can also add them to your fave summer salad for some added sweetness, smokiness, and texture. Check my spicy Grilled Pineapple Salad, you will love it!  recipe Or slice them to use for your kebabs, fajitas, or tacos.



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.tasty-recipes-entry-content .tasty-recipes-notes ul li:before{top:0.1em} Grilled Pineapples (No Ratings Yet)
Loading... Author: ReaderRecipes Prep Time: 10 minutes Cook Time: 5 minutes Total Time: 15 minutes Category: Side Cuisine: American Diet: Vegan [image error] Print Recipe [image error] Pin Recipe Description

These Grilled Pineapples are the ultimate summer side dish that will perfectly complement any of your grilled or fried dishes! If you are looking for an affordable, easy to make, and healthy treat to brighten your backyard cookouts, beach BBQ party, or family picnics and bring the taste of summer to your plate, then this grilled tropical fruit recipe is for you.

Ingredients 3 tablespoons of vegan butter3 tablespoons of brown sugar1/4 teaspoon of cinnamonPinch of salt1 ripe pineapple, peeled, cored, and sliced Instructions In a small bowl, heat the butter. Whisk in the brown sugar, cinnamon, and pinch of salt.Preheat the grill and lightly oil or spray. If you’re using a grill pan, preheat on medium-high and spray.Brush the mixture onto both sides of each pineapple slice and place it on the grill for 2 minutes on each side. Equipment

Small Bowls

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Keywords: vegan, vegetarian, grilled, pineapples, fruit, summer recipes, BBQ, grilling, easy, sweet recipes, sweet side

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Guide to Zucchini

We have to agree that zucchini might not be the most popular of veggies, but if you take some time to get to know a bit about it and to experience all it has to offer then we are sure you’ll end up thinking it is completely underrated. One of the reasons why they might not be very popular is because of their high water content, which, if cooked wrong, can turn them into a pretty bland food. There are endless ways you can enjoy these green squash-looking vegetables and once you get the hang of it, they will be a fantastic addition to your meals. From stir-fries, fritters, soups, and pasta dishes, zucchinis are a huge favorite when it comes to healthy plant-based cooking. Let's dive into this Guide to Zucchini!
What are Zucchinis?
This might sound like a silly question but the truth is some of you might have never tried or cooked a zucchini before and are interested in learning everything about it. Curiously Zucchinis or courgettes (like it's called in the UK), are not really a vegetable but a fruit belonging to the Cucurbitaceae family (if you find it has any resemblance to cucumber then it might be because they belong to the same lineage). These elongated green fruits are deep green (other varieties are golden yellow) on the outside with white and tender flesh on the inside.



An interesting fact about zucchinis is that they are harvested before it reaches its point of maturity, and the entire plant is totally edible (seeds and all!). Also, they grow some beautiful yellow flowers which are also edible!
Is a Zucchini The Same As a Summer Squash?
This seems to be a common confusion. Truth is zucchini is a summer squash but not the only one. There are several types of summer squashes out there and they all have the commonality of being 100% edible, unlike winter squashes (like the butternut and delicata variety).
How Many Types of Zucchinis Are There?
If we think of zucchini as the summer squash it is, then there are several different varieties in all different shapes and colors. Want to learn about a few of them? Let’s check them out:

Green Zucchini: This is one of the most common types of zucchinis out there. It is long and dark green-skinned, and on the smaller side. It has a mild flavor which makes it perfect for dishes like stir-fries or ratatouille.
Yellow Zucchini: This pretty variety has a similar shape and size to the green zucchini but has golden shiny skin. It does have a slightly less high water content which makes it ideal for cooking amazing dishes.
Pattypan Squash: These funny names and shaped squashes are adorable and worth buying for the sole reason they will look beautiful on your kitchen counter. Available in a variety of colors ranging from dark green to white, they are cooked similar to their relatives. Great for grilling!
Crookneck Squash: Another funny-shaped zucchini, just like its name suggests, it has a crooked neck and odd shape. With a delicate flavor, this yellow (sometimes pale green) variety is great for any dish.
Cocozella Di Napoli: Striped and larger in size, this Italian variety is perfect for every recipe but it works particularly well for stuffed zucchini boats.

Can I Easily Grow Zucchinis at Home?
It might surprise you, but zucchinis are one of the easiest vegetables (or fruits if you want to stay true to its nature!) to grow at home for beginners. If you have the space, we highly recommend giving it a try. The only problem you might encounter is, you’ll have so many you won’t know what to do with them but, there are always neighbors and family members who would welcome a nice basket of homegrown zucchinis.
Are They Healthy?
One word: yes! Zucchinis are very low in calories and full of amazing nutritional qualities. Packed with many vitamins and minerals, adding zucchini to your diet will fill your body with goodness. Its high content of Vitamin A means that it supports vision health and is a great immune system booster. As if this wasn’t enough reason to fall in love with it, zucchinis are high in water which is amazing for hydration, in fiber making it a digestive friendly food, and in antioxidants which is amazing for general overall health.
Can I Eat Zucchinis Raw?
Absolutely! Zucchinis are rather tender and very mild in flavor which makes them a perfect option to eat raw. You can even add some raw zucchini sticks to your next veggie platter!



If you have never heard of zoodles before then this is a great time to start familiarizing yourself with them. Zoodles are like noodles but made by spiralizing raw zucchinis with a spiralizer. It might sound strange but they are absolutely delicious with a rich tomato sauce, an Asian-inspired dressing, or as a pad thai add-on. You can also mix them with your regular pasta in order to add some sneaky veggies in.
What Can I Cook With Zucchinis?
There are endless ways to cook them. Shall we look at a few?

Steamed: As boring as it might sound, steaming zucchinis and then drying out some of its extra moisture is not a bad way to enjoy them. You can drizzle some olive oil and some sea salt on top, so good!
Sauteed: This seems to be the most popular way of enjoying zucchinis. Sliced them or chopped them and then saute them in a pan with some onions and garlic. Perfect! Or just add them to any sauteed veggies you’re making and they will add great flavor and texture.
Baked: If you’re a fan of a good tray of roasted veggies, then adding some zucchini might be a game-changer. They will add moisture and color to your, sometimes, dry potatoes and carrots.
Air Fried: This is a new amazing discovery. Air frying zucchinis is another game-changer. You can coat them with some bread crumbs and then enjoy some crispy and tender zucchini fries.



Do you love zucchini after reading this? We at least hope this Guide to Zucchini has helped you integrate it more into your daily meals and experiment with it when you’re feeling inventive. Let us know in the comments what’s the best way you like to enjoy them!
Our Favorite Zucchini Recipes

Banana Zucchini Cookies
Summer Zucchini & Hominy
Veggie Packed Potato Leek Soup
Baked Zucchini Fries
Veggie Kung Pao
Caldo de Tofu

 

The post Guide to Zucchini appeared first on Plant Based on a Budget.

Creamy Zucchini-Basil Soup

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From the author, Stefan: You'd be hard pressed to believe that this light yet satisfying creamy zucchini basil soup has no cream or dairy in it whatsoever. (Seriously - it's kind of amazing.) A great light lunch or dinner (make sure you have bread on hand), or a terrific first course, this recipe comes together quickly, uses only a few ingredients, and is delicious any time of year.

From Plant-Based on a Budget: This creamy zucchini basil soup is made with just 6 simple ingredients for a velvety smooth and creamy soup that’s 100% dairy-free and naturally vegan – perfect for serving up warm or chilled during the Summery zucchini season!
Smooth and Creamy Zucchini Basil Soup
If you want a velvety, creamy zucchini soup that’s 100% dairy-free (that’s harder to find than you’d think!) and just 6 simple ingredients – well, you’ve found it with this creamy zucchini basil soup! This zucchini soup is a wonderful way to enjoy the bounty of zucchini this summer. It takes just 45 minutes to prepare and makes for an excellent appetizer or light lunch/dinner at any time of the year!



Usually, we’re sharing hearty, comforting winter soups, but there are still plenty of summer-friendly options, too. Along with this creamy zucchini basil soup, you might also enjoy creamy asparagus soup, southwestern soup, veggie ramen, and Turkish tomato and red pepper soup with bulgur- especially if you live somewhere where summer doesn’t necessarily mean great weather!

Zucchini naturally has a fairly subtle flavor, making it an excellent option for a light and refreshing summer soup. In fact, you can enjoy this soup hot, at room temperature, or chilled, and it will still impress all. More so, it tastes even better on day two, so you can even meal prep it in advance!

Best of all, this zucchini soup recipe makes for a great addition to any large gathering. It’s dairy-free, gluten-free, egg-free, nut-free, soy-free, and yet delicious! Then, if you’re looking for more ways to use up your summer bounty of zucchini, why not try one of these further 13 delicious zucchini recipes, including a healthy side of zucchini potato casserole or a dessert-like banana zucchini cookie recipe.
The Ingredients and Substitutes

Zucchini: You’ll need 2lb of zucchini for this zucchini soup, so stock up! You could also use a combination of summer squash and zucchini, but the color will vary, and it may be slightly sweeter and need additional seasoning.
Oil: This recipe uses a ¼ cup neutral cooking oil for sautéing the various ingredients. However, you can also add some extra-virgin olive oil to drizzle over the top of the soup for flavor and mouthfeel.
Aromatics: A simple combination of onion, garlic, and red pepper flakes (adjusted to personal taste) is all that’s needed for this simple zucchini soup.
Basil: Freshly picked is best, if possible. But supermarket-bought basil will work too.
Water: For more flavor, you could optionally use a little vegetable stock/broth (I wouldn’t recommend using JUST stock as it can overpower the subtle zucchini flavor- 2 cups of stock would work, though).
Salt & Pepper


Optional Add-ins:

Creamy elements: This soup is naturally ‘creamy’ without any dairy/dairy-alternative. However, if you want to boost it further, you can serve the soup with a swirl of dairy-free cream or yogurt. You could also add some coconut milk directly into the soup.
Miso: For further depth of flavor and added umami, you can add a spoonful of white miso to the zucchini soup recipe.
Lemon/Lime: A little spritz of fresh citrus juice can slightly brighten up the zucchini soup. Serve the soup with a wedge of lemon/lime to allow guests to choose if/how much to add.

How to Make Creamy Zucchini Basil Soup?
Keep scrolling to the recipe card for the complete list of ingredients and recipe instructions!

First, prepare all the ingredients by finely chopping the onion and garlic and slicing the zucchini.
Heat the oil in a medium saucepan/Dutch oven over medium heat and sauté the onion and garlic for 5 minutes, stirring occasionally. Then add the zucchini, red pepper flakes, and a pinch of salt and cook for a further 5 minutes.
Add the water (or stock) and simmer until the zucchini is tender. This usually takes between 15-20 minutes.
If you’re not using an immersion blender directly in the pan, then transfer half the mixture to a large blender and add half the basil (to avoid bitterness, you can partially blend the soup then add the basil in the last few seconds), then puree until smooth and transfer to a large bowl then repeat with the remaining half. Then season with salt and pepper to taste, and optionally serve with a drizzle of olive oil (or dairy-free cream) over the top when serving.

Serve alone, topped with croutons, or with a side of crusty bread and dairy-free butter and a simple side salad, for a simple, wholesome meal.

How to Make Ahead and Store?
Like many soups, this creamy zucchini basil soup actually tastes even better on the second day, so feel free to make it a day in advance. Once pureed and ready, the soup will store in an airtight container in the fridge for 3-4 days.

I haven’t tried freezing the zucchini soup, though it should work as it’s already pureed. I recommend freezing in individual portions for up to two months then allowing to thaw in the fridge before reheating. Then, give it another blitz in a blender to bring it back to a super smooth consistency, if needed.

You can reheat the leftover zucchini soup either on the stovetop or in the microwave until heated through.
FAQs:
Can I use other herbs instead of basil?
Yes, feel free to adjust the herbs based on what you have. For example, Dill, Thai basil, cilantro, parsley, and mint would all work.

Do you need to peel the zucchini for soup?
Nope – it will tenderize wonderfully and add extra nutrients, so I actually recommend that you don’t peel them.

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Recipe Notes and Tips

Be careful when blending: Blending hot soup in a blender/food processor needs to be done with care. If you have a machine with a chute, use it (to allow steam to escape). Otherwise, make sure to only fill your blender halfway and hold down the lid (with a kitchen towel) to stop the top from popping off from steam build-up. Give the machine breaks, opening the lid for steam to escape.
Serve hot or cold: This zucchini basil soup is refreshing enough that it can be enjoyed hot, at room temperature, or chilled and will taste delicious regardless.
Don’t overheat the basil: The reason why it’s only added right at the end is that basil can become bitter when overheated and bruised too much. The same goes for when it’s blended – try not to over-blend or overheat it to avoid any grassy/bitterness.
Adjust the garlic: I love the punch that garlic adds to this simple vegan zucchini soup. Feel free to increase the amount used/adjust it to personal taste. You could even use some roasted garlic for a more mellow, caramelized flavor.

More Vegan Zucchini Recipes You’ll Love
Rosemary Zucchini Tart
Summer Zucchini and Hominy
Baked Zucchini Fries
Veggie Kung Pao
Sesame Zucchini Fritters

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.tasty-recipes-entry-content .tasty-recipes-notes ul li:before{top:0.1em} [image error] Creamy Zucchini-Basil Soup (1 votes, average: 5.00 out of 5)
Loading... 5 from 1 reviews Author: Stefan Prep Time: 10 minutes Cook Time: 25 minutes Total Time: 35 minutes Yield: 4-6 servings Category: Dinner Method: Stove Cuisine: American, Mediterranean Diet: Vegan [image error] Print Recipe [image error] Pin Recipe Description

Zucchini naturally has a fairly subtle flavor, making it an excellent option for a light and refreshing summer soup. You can enjoy this Creamy Zucchini Basil Soup hot, at room temperature, or chilled, and it will still impress all!

Ingredients 1/4 cup of neutral (canola, vegetable) oil1 medium onion, chopped2 garlic cloves, chopped1/2 teaspoon of red pepper flakes, or more to taste2 pounds of zucchini, chopped3 cups of water1/3 cup of basil leaves, packedSalt and pepperExtra-virgin olive oil (optional) Instructions Heat the oil in a medium saucepan or Dutch oven over medium-low heat, then add the onion and garlic. Cook for 5 minutes, stirring occasionally. Add the zucchini, red pepper flakes, and a pinch of salt, and cook 5 minutes more. Add the water and simmer until the zucchini is tender, around 15-20 minutes.Transfer half the zucchini mixture to a blender, add half the basil, and puree until smooth, and transfer to a large bowl. Repeat with the other half of the zucchini mixture and basil. (Or, if you have an immersion blender, you can add the basil to the zucchini mixture and puree the whole thing right in the pot.) Season to taste with salt and pepper, and serve with a drizzle of olive oil over the top. Equipment

Medium Saucepan

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Immersion blender

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Measuring spoons

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Measuring Cups

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Large bowl

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Keywords: vegan, vegetarian, zucchini, basil soup, creamy soup, mediterranean soup, garlic, bell pepper, summer soup, hot soup, cold soup

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