Plant-based 4th of July dishes that’ll have even the meat-lovers going back for seconds

A robust bean chili, with an optional “meat” such as Beyond Meat “burger” or Quorn meatless pieces, is an excellent addition to your July 4th celebration. A flavorful chili can be served hot or cold, and the “meat” portion will go unnoticed as plant-based.

The Ultimate Vegan Chilli by We Are So Vegan

INGREDIENTS

• coconut oil
• 1 onion
• 4 garlic cloves
• 2 red chillies
• 1 1/2 tsp ground cumin
• 1 tsp paprika
• 1 tsp ground coriander
• 1 tsp ground cinnamon
• 80g / 2.8oz sun-dried tomatoes in oil
• 3 x 400g / 14oz tins of beans (we use black, kidney and cannellini)
• 3 x 400g / 14oz tins of chopped tomatoes
• 2 tbsp tomato puree
• 1 tbsp balsamic vinegar
• 1 tbsp Marmite 50g / 1.8oz
• 70% dark chocolate
• 2 bell peppers (we use red and yellow)
• 1 lime large pinch of salt
• handful of fresh coriander (15g / 0.5oz)
• plain vegan yoghurt

INSTRUCTIONS

Heat a little coconut oil in a large saucepan on a medium heat. While the oil heats up, peel and slice the onion then fry for 8 minutes. Meanwhile peel and dice the garlic and finely chop the chilli. Then add both to the pan along with the spices and fry for 1 minute. Remove any excess oil from the sun-dried tomatoes and roughly chop them, then add them to the pan and fry for a further minute.

Meanwhile drain and rinse the beans, then transfer them to the pan along with the chopped tomatoes, tomato puree, balsamic vinegar, Marmite and dark chocolate. Bring the chilli to the boil then leave to simmer with the lid on for 40 minutes, stirring occasionally to avoid it sticking to the bottom of the saucepan.

Then deseed and slice the peppers and add them to the pan. Simmer for 20 minutes without the lid on. Stir in the juice from the lime and season to taste with salt. To serve, pick the coriander leaves off their stalks and sprinkle them all over and finish with a spoonful of vegan yoghurt.

Potato salad is always a staple at picnics and is extremely easy to make plant-based. A simple switch to egg-free vegan mayonnaise is all that it takes. A nice benefit to cooking and cooling potatoes is that it brings out their resistant starch, an excellent fuel source for your microbiome that won’t leave you craving sweets.

Favorite Potato Salad by Betty Crocker Kitchens

Ingredients

• 6 medium boiling potatoes (2 pounds)
• 1 1/2 cups of salad dressing
• 1 tablespoon white or cider vinegar
• 1 tablespoon yellow mustard
• 1 teaspoon salt
• 1/4 teaspoon pepper
• 2 medium celery stalks, chopped (1 cup)
• 1 medium onion, chopped (1/2 cup)

Directions

Scrub potatoes. Leaves skins on if desired, or peel thinly and remove eyes. Heat 1 inch water (salted if desired) to boiling; add potatoes. Cover and heat to boiling; reduce heat. Cook 30 to 35 minutes or until potatoes are tender; drain. Cool slightly; cut into cubes (about 6 cups). Mix salad dressing, vinegar, mustard, salt and pepper in 4-quart glass or plastic bowl. Add potatoes, celery and onion; toss. Stir. Cover and refrigerate at least 4 hours.

Fruit salad is a great summertime favorite that is always plant-based. Use “special” fruits that help prevent sunburn for an added benefit on those hot summer days. Lycopene-rich fruits with natural sun protection include watermelon, guava, papaya, and pink grapefruit.

Quinoa salad topped with summer cherry tomatoes, shredded red cabbage, red onion (or green onion), pea pods, red or yellow peppers, avocado, black or garbanzo beans, and a vinaigrette of your choice. The more veggies you add, the better!

These can be made from a variety of ingredients or purchased in your grocery store. I always prefer fresh, so consider putting them together the night before and then forming the “meat” into burger patties on your way to your barbeque. If you do not have a designated grill you feel comfortable with, just cook them at home before leaving—top with a plant-based “cheese,” grilled onions, avocado, and more. The base of your burger can be black beans, quinoa, tofu, or a combination of ingredients, including nuts.