Monkey and Me Kitchen Adventures

Curried Carrot Ribbon Salad

Ameera and Robin — Sun, 30 Aug 2026 21:22:35 +0000

Curried Carrot Ribbon Salad! It’s loaded with nutrient-rich ingredients that bring major vitamins, minerals, and immune-boosting goodness making it feel indulgent while still being light and refreshingly healthy.

This Curried Carrot Ribbon Salad is basically a flavor jackpot, packed with bold, flavor-kissed carrot deliciousness in every bite. Using fresh, ribboned carrots (so pretty and super satisfying), it’s tossed with sliced green onions, roasted pistachios for a crunchy, buttery vibe, and a handful of dried cranberries for that sweet-tangy pop. Everything gets coated in a delightfully curry-flavored dressing that’s aromatic, savory, and seriously irresistible for curry lovers.

Whole Food Plant Based, Vegan, plant based, oil free, refined sugar free, no highly processed ingredients and gluten free.

Hi there, Ameera here!

We all LOVED this dish and honestly totally devoured it, like there were no leftovers in sight. We even gave it a 10/10, and for good reason: the flavors are bright, the crunch is perfect, and that curry dressing ties everything together so well.

The best part? It’s so easy to make that you can pull it together on a busy weeknight without stressing. If you’re looking for a show-stopping salad that feels like it came from a fancy restaurant but takes way less effort, you gotta give this one a try—seriously.

Tips for Success:

Flavor Profile: This delicious Curried Carrot Ribbon Salad is packed with curried carrot deliciousness. Freshly ribboned carrots, green onions, roasted pistachios, and dried cranberries are mixed with a delightfully curry-flavored dressing that is sure to please curry lovers everywhere.
Maple Syrup: The maple syrup helps balanced the flavors. You can increase or decrease accordingly. Carrots are generally sweet so you may find that you don’t need any at all, but we found that 2 ½ teaspoons perfectly balanced the flavors.
Curry Powders: All curry powders are not the same. There are tons of curry options and blends. Use your favorite curry blend. Each blend tends to accent different spices within the blend. We have found that some blends are heavy with turmeric and tend to be slightly acidic on the backend of the palate and others may contain a lot of heat. Feel free to adjust spices based upon the curry blend selected.
Lemon Juice: The lemon juice helps balance any sharp tones of the curry powder. Start with 1 Tablespoon + 1 teaspoon and taste test. Add more, as needed.
Natural Peanut Butter: The peanut butter gives a very subtle flavor to the dressing. You may not notice it at all, but it adds dimension and thickens the dressing.
Peanut Butter Substitutions: You can substitute the peanut butter for almond or cashew butter with the understanding that the flavor will change accordingly.
Fresh Carrots: This recipe is all about very thinly sliced fresh carrots. If you are not a fan of the flavor of fresh raw carrots, then perhaps consider skipping this recipe. Thinly slicing the carrots does make for a fantastic mouth feel. If you were never a fan of crunching on raw carrots, here is a great way to eat them as the experience is different. It is more like a noodle experience. While the carrots still have a little bit of crunch, they are so much more palatable.
Amount of Carrots: The amount of carrots is really dependent upon the size of the carrots. The measurement of 13 oz. if after the carrots have been cleaned, peeled, and thinly stripped. We did not strip the entire carrot with vegetable peeler. We peeled the carrots down to the xylem. Carrots have an inner core called the xylem or the heart of the carrot. It is usually lighter in color. See below on how we peeled the carrots into strips.
Peeling the Carrots into Strips: We found the best way to peel the carrots into long thin strips was to clean and peel the carrots, then lay the carrot down onto a cutting board, hold the end of the carrot tightly, then run the vegetable peeler firmly along the surface with slight pressure. This makes for just a slightly thicker strip of carrot. Make several passes with the vegetable peeler, then rotate the carrot and make several passes with the vegetable peeler on the next side. Continue until you have made several passes on each side. Then flip the carrot over to hold the other end of the carrot. In other words, switch up the end of the carrot you are holding in your hand to get a solid grip on the end of the carrot and repeat. Be careful, vegetable peelers are very sharp. Slicing carrots this way leaves the xylem (heart of the carrot) which we later cut up and ate as snacks for a different day. We also diced up the xylem and used them in soups.
Key to the Perfect Carrot Thickness: Peeling the carrots into very thin strips makes for a perfect salad. However, as we mentioned in the section above, laying the carrots onto a cutting board, applying slight pressure makes for the perfect carrot strip thickness. If you hold the carrot in your hand while peeling into strips, you will end up with very thin flimsy, ultra-thin strips of carrots which is not the look we are going for. You want thin strips that are flimsy, but they still have some substance and character to them.
How to Peel the Carrots Faster: If you are not overly concerned about long thin strips. You still want thin strips, but you can cut them quicker by using half strips instead of the full length of the carrot. Simply grab the carrot firmly by the end and run the peel over half the carrot repeatedly, rotating the carrot every 4 strokes or so. Then flip the carrot over to the other end and grip the carrot by the end that you just peeled and repeat the process. In other words, the carrot strips will be shorter but still thin. We like to create a mix of long thin strips and shorter thin strips.
Serving after Refrigerating: When serving after refrigeration, remove from the refrigerator at least 15 minutes before serving to allow the flavors to wake up and allowing the tahini to thin out again. Tahini tends to thicken during refrigeration.
Make Ahead: This salad can be made ahead and travels well. Mix really well right before serving to ensure all the carrots are coated with the dressing. If you wish to have maximum presentation, keep some carrot strips aside (in a separate container – not mixed in the salad dressing) and add those carrot strips right before serving to allow the newly added carrot strips to hold the carrot strips up as some will be slightly flimsy. The mix of flimsy and less flimsy makes for a great presentation. We prefer to not mix in the dressing until right before serving for the ultimate curly ribboned presentation.
Raw Carrot Benefits: Raw carrots are an excellent source of Vitamins A, C, and K, while also loaded with potassium, fiber, and antioxidants. Carrots are a great source of prebiotics and promote excellent gut health.
Raw Green Onions Benefits: Raw green onions are rich in Vitamins A, C, and K, full of antioxidants, fiber, folate, potassium and calcium. Raw green onions have many antibacterial and antiviral properties.
Tahini Benefits: Tahini is rich in anti-inflammatory and antioxidants. It is an excellent source of calcium, magnesium, iron, and zinc. It is a great source of B vitamins which support brain function and cognitive health.
Tahini Substitutions: You can substitute the tahini with other nut or seed butters with the understanding that the flavor and texture will be impacted accordingly.
Vinegar Substitutions: You can substitute the red wine vinegar with apple cider vinegar with the understanding that the flavor will be impacted slightly.
Pistachio Substitutions: Feel free to substitute using your favorite nuts like pecans, peanuts, walnuts, or almonds.
Dried Cranberry Substitutions: Feel free to substitute using your favorite dried fruit like chopped dates, raisins, etc.
Amount of Sea Salt: Our family was completely divided over how much sea salt was needed to properly season this salad. Feel free to adjust accordingly to suit your family’s preferences.
Table Salt: If using table salt, you should use less table salt than the amount listed in the ingredients as sea salt crystals are larger than table salt crystals. Since table salt crystals are very fine, less table salt is required to season a dish. We would suggest starting with about 1/4 to 1/2 the amount of sea salt listed. You can always add more salt but cannot take it away. We recommend using sea salt as it is less refined than table salt.
Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Leftovers and Freezing:

Leftovers will generally keep 3 to 4 days in the refrigerator. Store in a covered air-tight container.

Like most salads, this salad does not freeze well.

Pantry Products:

Tahini: We used Ziyad Premium Tahini (Sesame Paste). Feel free to use your favorite brand of tahini.
Tamari: We used San J Tamari Soy Sauce, Gluten Free, Reduced Sodium. You can substitute the tamari with reduced sodium soy sauce, Braggs Liquid Aminos, or Braggs Coconut Liquid Aminos. We recommend using reduced-sodium products.
Roasted Pistachios: We used Wonderful Pistachio Roasted & Salted Shelled Pistachios. Feel free to use your favorite roasted pistachios.
Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Kitchen Equipment:

Vegetable peeler

If you try this bold salad, we would love to know if you enjoy it as much as we do! Please leave us a review! Post a picture on Facebook or Instagram and tag us! We would love to hear from you.

Curried Carrot Ribbon Salad

5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews

Author: Monkey and Me Kitchen Adventures
Prep Time: 25 Minutes
Total Time: 25 Minutes
Yield: 5 Cups 1x
Category: Salads
Cuisine: Indian Inspired
Diet: Vegan

Print Recipe

Description

This Curried Carrot Ribbon Salad is basically a flavor jackpot, packed with bold, flavor-kissed carrot deliciousness in every bite.

Ingredients

Base Ingredients:

7 to 9 medium carrots, peeled, thinly stripped carrots * (13 oz. peeled and ribboned)
6 to 12 green onions, thinly sliced *
½ cup roasted shelled pistachios, chopped *
½ cup dried cranberries *

Curry Dressing Ingredients:

2 Tablespoon + 2 teaspoons tahini *
2 Tablespoons + 1 teaspoon lemon juice (+/-) *
2 teaspoons reduced-sodium tamari *
1 Tablespoon unsweetened natural peanut butter *
2 Tablespoons red wine vinegar
2 ½ teaspoons pure maple syrup (+/-) *
½ to ¾ teaspoon curry powder *
½ teaspoon coriander
½ teaspoon garlic powder
½ teaspoon onion powder
Pinch to ½ teaspoon sea salt (+/-) *

Optional Topping:

Chopped fresh cilantro

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Instructions

Prepare the Curry Dressing by placing all the Curry Dressing Ingredients into a small bowl, whisking well until smooth and emulsified, set aside.
Clean, peel, and thinly slice the carrots into long, very thin strips using a vegetable peeler and place into a bowl.
Add all the remaining Base Ingredients into the bowl along with the thinly sliced carrots.
Pour the Curry Dressing over the carrot mixture, toss well to thoroughly coat all the ingredients, serve and enjoy!

Notes

Please reference the blog post for Tips for Success, Pantry Items Used, Storage and Freezing, and Kitchen Products Used.

Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Servings: 6 (makes 5 cups)

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The post Curried Carrot Ribbon Salad appeared first on Monkey and Me Kitchen Adventures.

Smoky Brothy Bean Skillet

Ameera and Robin — Wed, 26 Aug 2026 19:52:03 +0000

Smoky Brothy Bean Skillet! Whether you’re a longtime bean lover or just looking for a satisfying, flavorful meal without the fuss, this one is guaranteed to impress.

This Smoky Brothy Bean Skillet is one of those budget-friendly, weeknight-saving meals that somehow tastes like you spent way more time (and money) than you actually did. It’s fast and ridiculously easy to make, yet it delivers big, bold flavor. Roasted red bell peppers add a gentle sweetness that perfectly balances the smoky notes, giving the whole skillet that crave-worthy, cozy vibe you want from a bean dinner.

Whole Food Plant Based, Vegan, plant based, oil free, refined sugar free, no highly processed ingredients and gluten free.

Hi there, Ameera here!

We all LOVED this dish and honestly totally devoured it, like there were barely any leftovers and everyone was already reaching for “just one more bite.” I’m talking full-on 10/10 vibes because it’s that good: flavorful, cozy, and so effortless that you’ll want to make it again ASAP.

If you’ve been looking for an easy bean skillet recipe that’s genuinely delicious (and not boring or bland), you gotta give this one a try.

Tips for Success:

Flavor Profile: This Smoky Brothy Bean Skillet is a budget-friendly dish that is fast, easy, and delicious. It’s creamy, hearty, and full of smoky flavors. White beans and roasted red bell peppers swim in a smoky, slightly spicy sauce that is sure to please bean lovers everywhere.
Roasted Red Bell Peppers: Be sure to read the label when purchasing roasted red bell peppers. Select an oil-free brand if Whole Food Plant Based.
Cooking Time: Simmer for 10 minutes or longer to allow the flavors to fully infuse the broth. The dish can be simmered longer to soften the beans even further into a very tender bean dish; however, please note that the total number of servings may slightly decrease directly relative to the length of time that the beans are simmered, in other words, the broth is reduced.
White Beans: We used cannellini beans and great northern beans in kitchen tests. You can substitute the cannellini beans for your favorite white bean like navy beans, or chickpeas.
Almond Butter: We used Artisana Organics Raw Vegan Almond Butter. Feel free to use your favorite raw almond butter in this recipe. Read the label, make sure the only ingredient is raw almonds. Do not use a salted or sweetened almond butter.
Almond Butter Substitutions: Feel free to substitute the almond butter with your favorite nut or seed butter with the understanding that the flavor will change accordingly.
Dried Crushed Thyme Leaves: If you can’t find dried crushed thyme leaves, you can use ground thyme but use half the amount or less. Start low and increase as needed.
Crushed Red Pepper Flakes: The 1/8 teaspoon is used to add dimension. If you want to ramp up the heat a little, feel free to increase the amount.
Baking Soda: Baking soda is often used as a neutralizer for dishes that contain a lot of acidity, typically from tomatoes. We use it in this dish to remove some of the tomato acidity (from the tomato paste) without losing the tomatoey flavor. When you add it, the mixture may bubble up, then settle down as it neutralizes the acidity. If you prefer that tinny taste that is typically associated with canned tomatoes, feel free to leave it out or only add a pinch.
Table Salt: If using table salt, you should use less table salt than the amount listed in the ingredients as sea salt crystals are larger than table salt crystals. Since table salt crystals are very fine, less table salt is required to season a dish. We would suggest starting with about 1/4 to 1/2 the amount of sea salt listed. You can always add more salt but cannot take it away. We recommend using sea salt as it is less refined than table salt.
Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Leftovers and Freezing:

Leftovers will generally keep 5 days in the refrigerator. Store in a covered air-tight container.

This dish can be frozen.

Pantry Products:

Almond Butter: We used Artisana Organics Raw Vegan Almond Butter. Feel free to use your favorite raw almond butter in this recipe. Read the label, make sure the only ingredient is raw almonds. Do not use a salted or sweetened almond butter.
Vegetable Stock: We use Pacific Organic Low Sodium Vegetable Stock. We love this brand because it is Whole Food Plant Based compliant, as it does not contain MSG, has no oil, and does not contain any highly-processed ingredients. Feel free to use your favorite vegetable broth.
Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Kitchen Equipment:

Large skillet

If you try these flavorful beans, we would love to know if you enjoy it as much as we do! Please leave us a review! Post a picture on Facebook or Instagram and tag us! We would love to hear from you.

Smoky Brothy Bean Skillet

5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews

Author: Monkey and Me Kitchen Adventures
Prep Time: 10 Minutes
Cook Time: 25 Minutes
Total Time: 35 Minutes
Yield: 3 ½ Cups 1x
Category: Dinner
Method: Stovetop
Diet: Vegan

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Description

This Smoky Brothy Bean Skillet is one of those budget-friendly, weeknight-saving meals that somehow tastes like you spent way more time (and money) than you actually did.

Ingredients

Skillet Ingredients:

1 medium yellow onion, fine dice
1 Tablespoon minced garlic
1 Tablespoon tomato paste
2 Tablespoons [raw] almond butter *
1 cup low-sodium vegetable broth *
1 cup water
1 – [ 15.5 oz. can ] white beans, drained and rinsed *
2/3 cup finely diced roasted red bell peppers *
1 Tablespoon lemon juice

Spice/Herb Ingredients:

1 teaspoon garlic powder
1 teaspoon onion powder
½ teaspoon dried crushed thyme leaves (+/-) *
1 ¼ teaspoons smoked paprika (+/-)
¼ teaspoon black pepper (+/-)
Pinch to 1/8 teaspoon crushed red pepper flakes (+/-)
Pinch to 1 ¼ teaspoon sea salt (+/-) *

Other Ingredients:

1/8 teaspoon baking soda *

Serving Ideas:

Steamed Rice/quinoa
Flatbread, crusty bread, pita, naan
Chopped fresh parsley

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Instructions

Place all the Spice/Herb Ingredients into a small bowl, mix well, set aside.
In a large skillet, add the finely diced onions, sauté over medium-high heat for 7 to 9 minutes, add a splash of water, if needed to avoid burning.
Then lower the heat to medium, add the minced garlic and tomato paste, sauté, stir constantly for one minute.
Then add all the remaining Base Ingredients (except the beans) and the Spice/Herb Mix to the skillet, stir to incorporate, bring to a boil. Add the baking soda, stir well.
Then add the beans, boil with a low-percolating boil for 7 to 10 minutes, stirring occasionally until the some of the liquids have reduced. If needed, mash a few beans with a fork to thicken the sauce, stir well.
Taste test, add additional seasonings, if needed. If additional seasonings are added, simmer for several more minutes.
Remove from the stove and allow to rest for 5 minutes, then serve and enjoy!

Notes

Please reference the blog post for Tips for Success, Pantry Products Used, Storage and Freezing, and Kitchen Equipment Used.

Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Serving: 3 (makes 3 ½ cups)

The post Smoky Brothy Bean Skillet appeared first on Monkey and Me Kitchen Adventures.

Easy Smoky Black Bean Corn Enchilada Tacos

Ameera and Robin — Sun, 23 Aug 2026 17:14:17 +0000

Easy Smoky Black Bean Corn Enchilada Tacos! If you’re the type who can’t resist enchiladas (hello, same), you’ll love how this easy taco twist brings all the classic enchilada vibes

Easy Smoky Black Bean Corn Enchilada Tacos are the kind of weeknight meal that is satisfying without all the fuss. Packed with hearty black beans and sweet corn, then loaded up with that irresistible smoky enchilada-style flavor, these tacos deliver big, bold taste in every bite. Plus, they’re perfect for busy nights when you want something flavorful, family-friendly, and fun to eat.

Whole Food Plant Based, Vegan, plant based, oil free, refined sugar free, no highly processed ingredients and gluten free.

Hi there, Ameera here!

We devoured these enchilada tacos! We live for enchiladas, and these tacos really hit the spot: smoky, saucy, and loaded with that same comforting enchilada goodness you crave.

If you want a quick dinner that tastes like you put in way more effort than you actually did, you gotta give this one a try!

Tips for Success:

Flavor Profile: These Easy Smoky Black Bean Corn Enchilada Tacos are super easy to make and incredibly flavorful. If you love enchilada flavor, then these tacos are just for you. They are hearty, delicious, and fun! Please keep in mind that the enchilada flavor is prominent in this recipe. If you are not a huge fan of enchilada flavors, then consider skipping this recipe.
Low Fat Dish Expectations: These tacos are designed to be low in fat. They are not going to taste as decadent as tacos that have a higher fat content. They are very delicious for what they are and that is low-fat tacos. We want to make sure the reader understands this before contemplating making it and to adjust expectations accordingly. They taste amazing with salsa, lettuce, tomatoes and chunks of avocado.
Enchilada Sauce: We used our Enchilada Sauce; however, feel free to use your favorite store-bought enchilada sauce or favorite recipe. Be sure to select a mild enchilada sauce if purchasing store bought.
Filling Amount: This dish makes 3 cups of taco filling. If using ¼ cup of the filling, it makes 12 tacos; however, we found that some family members preferred 2 Tablespoons of the filling instead of ¼ cup (which is 4 Tablespoons) and lots of lettuce, tomatoes and salsa, so it made 24 tacos.
Versatile Filling: The filling is very versatile. It can be used to make tacos, burritos, quesadillas and tostados.
Toasted Corn Taco Shells: These tacos are best in a hard taco shell and with all the fixings (lettuce, tomatoes/salsa), etc. However, you can also use soft corn taco shells (tortillas) with the understanding that they will be flimsy to handle. Same goes for a soft flour tortilla.
Corn or Flour Quesadillas: If you don’t want to use hard taco shells, then create Whole Food Plant Based Quesadillas by placing a corn/flour tortilla on a flat surface, dollop a nice amount of the black bean/corn tortilla mixture in the center and spread it out to the edges, then top with another tortilla. Place on a heated skillet and toast on both sides. If making quesadillas, be sure to mash the beans a little more in order to make them stickier so they adhere nicely to the tortillas.
Cornmeal: The cornmeal enhances the enchilada flavor. If using corn tortillas when serving, you can leave the cornmeal out. We enjoyed the cornmeal flavor and used corn tortillas. We loved it.
Amount of Sea Salt: Our family was completely divided over how much sea salt was needed to flavor the taco filling. Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.
Turning Soft Corn Tortillas into Hard Crunchy Shells: Preheat the oven to 325 F. Slide out the metal oven rack. Very carefully with metal tongs, drape the corn tortillas directly onto two metal bars in the oven. Bake at 325 F for 6 to 7 minutes or until stiff. When done, slide out the metal oven rack and very carefully remove the hardened taco shells onto a baking sheet and allow to cool to warm before filling.
Table Salt: If using table salt, you should use less table salt than the amount listed in the ingredients as sea salt crystals are larger than table salt crystals. Since table salt crystals are very fine, less table salt is required to season a dish. We would suggest starting with about 1/4 to 1/2 the amount of sea salt listed. You can always add more salt but cannot take it away. We recommend using sea salt as it is less refined than table salt.

Leftovers and Freezing:

Leftovers will generally keep 5 days in the refrigerator. Store in a covered air-tight container.

The filling freezes well.

Pantry Products:

Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Kitchen Equipment:

Medium stock pot
Potato masher (or fork)
Skillet or oven (to heat the taco shells)

If you try these tasty tacos, we would love to know if you enjoy it as much as we do! Please leave us a review! Post a picture on Facebook or Instagram and tag us! We would love to hear from you.

Easy Smoky Black Bean Corn Enchilada Tacos

5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews

Author: Monkey and Me Kitchen Adventures
Prep Time: 10 Minutes
Cook Time: 10 Minutes
Total Time: 20 Minutes
Yield: 12 Tacos (3 Cups of Filling) 1x
Category: Dinner
Method: Stovetop
Diet: Vegan

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Description

Easy Smoky Black Bean Corn Enchilada Tacos are the kind of weeknight meal that is satisfying without all the fuss.

Ingredients

Base Ingredients:

2 – [ 15.25 oz. cans ] black beans, drained and rinsed
1 cup mild enchilada sauce *
1 cup corn
2 teaspoons cornmeal (optional)*

Spice/Herb Ingredients:

½ teaspoon garlic powder
¼ teaspoon chipotle powder (+/-)
Pinch to ½ teaspoon sea salt (+/-) *

Other Ingredients:

12 – [ 6-inch ] corn tortillas (or flour tortillas) *

Optional Toppings:

Chopped lettuce greens
Chopped fresh tomatoes
Chopped avocados
Salsa

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Instructions

Place all the Base Ingredients and Spice/Herb Ingredients into medium stock pot. Mix well to combine. Heat over medium heat for 5 minutes.
With a potato masher or fork, coarsely mash some (about 7 to 10 mashes) of the black beans. Heat for several more minutes. Do not mash all the black beans, only enough to create some glue to hold the filling together.
To serve, fill warmed soft or hard corn taco shells/tortillas (or flour tortillas) with approximately ¼ cup of the black bean/corn mixture. Eat plain or top chopped lettuce greens, chopped tomatoes, salsa, and/or chopped avocados.

Notes

Please reference the blog post for Tips for Success, Pantry Items Used, Storage and Freezing, and Kitchen Products Used.

Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Servings: Makes 3 cups of filling or 12 tacos

The post Easy Smoky Black Bean Corn Enchilada Tacos appeared first on Monkey and Me Kitchen Adventures.

Oil-Free Red Wine Vinegar Almond Dressing

Ameera and Robin — Thu, 20 Aug 2026 00:40:24 +0000

Oil-Free Red Wine Vinegar Almond Dressing! This dressing is so fast and flavorful it will have you doing your happy dance.

This Oil-Free Red Wine Vinegar Almond Dressing is one of those crave-worthy dressings that comes together fast, tastes like you spent way more time on it, and delivers serious bold flavor in every bite. With the tang of red wine vinegar, the subtle richness of almonds, and a perfectly balanced touch of sweetness, it turns simple salads, roasted vegetables, or grain bowls into something that feels restaurant-level. Best of all, it’s oil-free, so you still get a creamy, satisfying vibe without the heavy finish: just bold, bright, and delicious.

Whole Food Plant Based, Vegan, plant based, oil free, refined sugar free, no highly processed ingredients and gluten free.

Hi there, Ameera here!

We loved this fast and easy dressing! It’s packed with punchy flavors that hit that sweet-then-tang balance just right. The red wine vinegar brings the zing, the almond base adds depth, and the sweetness rounds everything out so it tastes cohesive and seriously addictive.

Honestly, you’ve gotta give this one a try, you’ll be making it again the moment you run out.

Tips for Success:

Flavor Profile: This Oil-Free Red Wine Vinegar Almond Dressing is super easy to make and full of punchy flavors.
Sweetness: Feel free to increase or decrease the amount of maple syrup to meet your desired level of sweetness. We had family members with varying levels of desired sweetness.
Water: If you find the dressing is too thick, add a tiny bit of water to thin out.
Almond Butter Substitutions: You can substitute the almond butter for other nut or seed butters with the understanding that the flavor and texture will change accordingly.
Table Salt: If using table salt, you should use less table salt than the amount listed in the ingredients as sea salt crystals are larger than table salt crystals. Since table salt crystals are very fine, less table salt is required to season a dish. We would suggest starting with about 1/4 to 1/2 the amount of sea salt listed. You can always add more salt but cannot take it away. We recommend using sea salt as it is less refined than table salt.

Leftovers and Freezing:

Leftovers will generally keep 5 to 7 days in the refrigerator. Store in a covered air-tight container.

Like most salad dressings, this dressing does not freeze well.

Pantry Products:

Almond Butter: We used Artisana Organics Raw Vegan Almond Butter. Feel free to use your favorite raw almond butter in this recipe. Read the label, make sure the only ingredient is raw almonds. Do not use a salted or sweetened almond butter.
Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Kitchen Equipment:

Whisk (or fork)

If you try this flavorful dish, we would love to know if you enjoy it as much as we do! Please leave us a review! Post a picture on Facebook or Instagram and tag us! We would love to hear from you.

Oil-Free Red Wine Vinegar Almond Dressing

5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews

Author: Monkey and Me Kitchen Adventures
Prep Time: 5 Minutes
Total Time: 5 Minutes
Yield: 3/4 Cup 1x
Category: Salads, Sauces
Diet: Vegan

Print Recipe

Description

Ingredients

½ cup red wine vinegar
1 Tablespoon + 1 teaspoon pure maple syrup
¼ cup [raw] almond butter *
½ teaspoon onion powder
1 teaspoon garlic powder
Pinch to 1 teaspoon sea salt (+/-) *

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Instructions

Place all the Dressing Ingredients into small bowl, whisk vigorously until smooth and emulsified. Serve and enjoy!

Notes

Please reference the blog post for Tips for Success, Pantry Products Used, Storage and Freezing, and Kitchen Equipment Used.

Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Servings: makes ¾ cup

The post Oil-Free Red Wine Vinegar Almond Dressing appeared first on Monkey and Me Kitchen Adventures.

Creamy Italian Bean Skillet

Ameera and Robin — Sun, 16 Aug 2026 18:43:10 +0000

Creamy Italian Bean Skillet! If you love creamy bean recipes, cozy dinners, or anything “Italian-inspired” that feels special, this dish delivers big flavor and even bigger satisfaction.

This Creamy Italian Bean Skillet is your new budget-friendly comfort food obsession: rich, velvety, and downright lusciously creamy in every spoonful. Built around tender white beans and smoky roasted red peppers, it’s finished with a warm blend of Italian herbs and spices that makes the whole skillet taste like something you’d order (but without the price tag).

Whole Food Plant Based, Vegan, plant based, oil free, refined sugar free, no highly processed ingredients and gluten free.

Hi there, Ameera here!

This skillet is seriously easy to make, and it turns out super creamy, the kind of sauce you want to keep dipping into. I’m not exaggerating: we devoured it. It has that comforting, luscious vibe that feels like a treat but comes together with weeknight-friendly steps, so it’s perfect for busy days when you still want something truly delicious.

If you’re into quick Italian bean meals or you want a cozy dinner that hits the spot fast, you gotta give this one a try!

Tips for Success:

Flavor Profile: This Creamy Italian Bean Skillet is a budget-friendly dish that is creamy, luscious, velvety, and delicious. Full of Italian herbs and spices and featuring white beans and roasted red bell peppers, it’s sure to please bean lovers everywhere.
Roasted Red Bell Peppers: Be sure to read the label when purchasing roasted red bell peppers. Select an oil-free brand if Whole Food Plant Based.
White Beans: We used cannellini beans. You can substitute the cannellini beans for your favorite white bean like Great Northern Beans, navy beans, or chickpeas.
Cashews Substitutions: Feel free to substitute the cashews with your favorite nut or seeds with the understanding that the flavor and texture will change accordingly. We have not tested any substitutions.
Table Salt: If using table salt, you should use less table salt than the amount listed in the ingredients as sea salt crystals are larger than table salt crystals. Since table salt crystals are very fine, less table salt is required to season a dish. We would suggest starting with about 1/4 to 1/2 the amount of sea salt listed. You can always add more salt but cannot take it away. We recommend using sea salt as it is less refined than table salt.
Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Leftovers and Freezing:

Leftovers will generally keep 5 days in the refrigerator. Store in a covered air-tight container.

This dish can be frozen.

Pantry Products:

Vegetable Stock: We use Pacific Organic Low Sodium Vegetable Stock. We love this brand because it is Whole Food Plant Based compliant, as it does not contain MSG, has no oil, and does not contain any highly-processed ingredients. Feel free to use your favorite vegetable broth.
Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Kitchen Equipment:

High-speed blender
Large skillet

If you try this flavorful dish, we would love to know if you enjoy it as much as we do! Please leave us a review! Post a picture on Facebook or Instagram and tag us! We would love to hear from you.

Creamy Italian Bean Skillet

5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews

Author: Monkey and Me Kitchen Adventures
Prep Time: 20 Minutes
Cook Time: 20 Minutes
Total Time: 40 Minutes
Yield: 4.5 Cups 1x
Category: Dinner
Method: Stovetop
Cuisine: Italian Inspired
Diet: Vegan

Print Recipe

Description

This Creamy Italian Bean Skillet is your new budget-friendly comfort food obsession: rich, velvety, and downright lusciously creamy in every spoonful.

Ingredients

Skillet Ingredients:

1 medium yellow onion, fine dice
1 Tablespoon minced garlic
2 Tablespoons tomato paste
1 cup low-sodium vegetable broth *
1 cup water

Spice/Herb Ingredients:

1 ½ teaspoons garlic powder
1 teaspoon onion powder
1 ½ teaspoons Italian Seasoning Mix (+/-)
½ teaspoon sweet paprika
¼ teaspoon black pepper (+/-)
Pinch to 1/8 teaspoon crushed red pepper flakes (+/-)
Pinch to 1 teaspoon sea salt (+/-) *

Other Ingredients:

½ cup [raw] cashews *
2 – [ 15.5 oz. can ] white beans, drained and rinsed *
½ cup finely diced roasted red bell peppers *

Serving Ideas:

Steamed Rice/quinoa
Chopped fresh parsley

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Instructions

Place the cashews into a small bowl, cover with boiling water, then allow to sit for 15 minutes. After 15 minutes, drain off the water (discard) and set aside.
Place all the Spice/Herb Ingredients into a small bowl, mix well, set aside.
In a large skillet, add the finely diced onions, sauté over medium-high heat for 7 to 9 minutes, add a splash of water, if needed to avoid burning.
Then lower the heat to medium, add the minced garlic and tomato paste, sauté, stir constantly for one minute.
Then add all the remaining Skillet Ingredients, stir well, bring to a boil, then immediately lower to a simmer and simmer for 3 minutes.
Then remove the skillet from the stove and allow to cool for several minutes; then scoop the skillet mixture into a high-speed blender along with the soaked cashews. Blend on high until smooth and emulsified, then return to the skillet.
Add the beans, finely diced roasted red bell peppers, and the Spice/Herb Mix to the skillet, stir to incorporate, bring to a boil, then immediately lower to a simmer. Simmer for 7 to 10 minutes, stirring occasionally to prevent burning.
Taste test, add additional seasonings, if needed. If additional seasonings are added, simmer for several minutes.
Remove from the stove and allow to rest for 5 minutes, then serve and enjoy!

Notes

Please reference the blog post for Tips for Success, Pantry Products Used, Storage and Freezing, and Kitchen Equipment Used.

Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Serving: 4 (makes 4 ½ cups)

The post Creamy Italian Bean Skillet appeared first on Monkey and Me Kitchen Adventures.

Sweet and Salty Peanut Butter Pretzel Balls

Ameera and Robin — Wed, 12 Aug 2026 17:40:18 +0000

Sweet and Salty Peanut Butter Pretzel Balls! They’re easy to make, which means you can whip up a batch for movie nights, lunchbox surprises, or whenever you need a quick pick-me-up between meals.

These Sweet and Salty Peanut Butter Pretzel Balls are the ultimate crowd-pleaser, crave-worthy bites that nail that addictive sweet-and-salty balance we can’t get enough of. They’re made with crushed pretzels for that signature crunch, plus peanut butter for rich, creamy goodness, and a wholesome mix of oats and dates sweetened naturally with maple syrup. The result? Flavor-packed no-fuss snack balls that taste like a treat but still feel satisfying and energizing.

Whole Food Plant Based, Vegan, plant based, oil free, refined sugar free, no highly processed ingredients.

Hi there, Ameera here!

We love a good sweet-and-salty combo, and these crunchy peanut butter pretzel snack balls are pure heaven in bite form. Imagine the salty snap of pretzels paired with the creamy sweetness of peanut butter, then sweetened with maple syrup and dates, it’s the kind of flavor that keeps you reaching for “just one more.”

If you’re looking for a simple, satisfying snack that feels special without being complicated, you gotta give this one a try, seriously, it might become your new go-to sweet treat.

Tips for Success:

Flavor Profile: These Sweet and Salty Peanut Butter Pretzel Balls are the perfect play on sweet and salty. Pretzels, oats, dates, and maple syrup makes for an utterly delicious treat. They are easy to make and are the perfect pick-me-up to help you power through until your next meal. Perfect as a snack or treat.
Utz Sourdough Pretzel Nuggets: Utz Sourdough Pretzel Nuggets are made from genuine sourdough, they are baked and have minimal processed ingredients. They are oil-free, and fat-free. They are on the healthier side for store-bought snacks as the only ingredients are wheat flour, salt, yeast, and baking soda. Our local grocery stores carry them, you can also find them on Amazon, Utz Sourdough Nuggets Pretzels. You can use your favorite pretzels to make this recipe.
Gluten Free: This recipe is not gluten free; however, it can easily be made gluten free by using gluten free pretzels.
Measurement of the Crushed Pretzel Nuggets: The 1 ¼ cups of chopped pretzel nuggets is measured AFTER the pretzels have been reduced to small pieces. In other words, crush the pretzel nuggets, then measure 1 1/4 cups of small pretzel pieces.
Texture: The texture is somewhat relative based upon the runniness of the peanut butter and the pretzel nugget pieces. The peanut butter should be runny, or you could end up with a grainy overly thick mouthfeel. The good news is that you can taste the mixture to get a really good idea of how the balls will taste and feel in your mouth before committing to the final end-product. As the balls sit in the refrigerator, then will begin to lose some of their crunchiness.
Size of the Balls: You can make them any size you wish. We enjoyed 1 Tablespoon. If you change the size, obviously the amount will change accordingly.
Peanut Butter: Be sure to use runny peanut butter. Do not use thick, clumpy peanut butter. We use Teddie All Natural Smooth Peanut Butter . It is unsweetened (dry roasted peanuts and sea salt only). Feel free to use your favorite unsweetened smooth peanut butter. Be sure to mix it well so it is smooth and creamy.
Breaking the Pretzels: We tested both using the food processor and freezer bag/rolling pin methods. We landed on using a freezer bag and rolling pin simply because the food processor broke the pretzels down too much.
Starting with 2 cups of Pretzel Nuggets: The key to success is using 1 ¼ cups of broken pretzel nuggets. In order to get the correct amount of broken pretzel nuggets, we started with 2 cups of pretzel nuggets. After crushing the pretzel nuggets, we scooped out 1 ¼ cups, leaving behind the ground pretzel dust at the bottom of the freezer bag. You may have a tiny bit left over (from the full 2 cups), but that is fine. We simply ate them as a snack and discarded the pretzel dust.
Taste the Mixture: The beauty of these tasty Sweet and Salty Peanut Butter Pretzel Balls is that you can taste them before fully committing to shaping them into balls.
Medjool Dates/Water: Medjool dates are naturally very soft and pliant. They work perfectly with this recipe because of this. If you have very dry dates, consider placing them in a bowl, cover with boiling water, and allow to sit for 3 minutes. Discard the water, drain off any excess water, pat dry, and place into the food processor at the appropriate time. If you soaked the Medjool Dates, they may create a slightly stickier mixture than anticipated and to adjust by adding a tad bit more of finely chopped pretzels.
Amount of Medjool Dates: The measurement for the dates was 5.3 oz. with pits, and 4.9 oz. pitted.
Amount of Sea Salt: Our family was completely divided over the amount of sea salt needed for this recipe. This recipe is a perfect play on sweet and salty. If concerned, start with a pinch and increase from there. We felt ½ teaspoon was perfect; however, this was based upon using Utz Pretzel Nuggets. If you use a different brand or a different type of pretzel this amount could change.
Table Salt: If using table salt, you should use less table salt than the amount listed in the ingredients as sea salt crystals are larger than table salt crystals. Since table salt crystals are very fine, less table salt is required to season a dish. We would suggest starting with about 1/4 to 1/2 the amount of sea salt listed. You can always add more salt but cannot take it away. We recommend using sea salt as it is less refined than table salt.

Leftovers and Freezing:

Leftovers will generally keep 5 days in the refrigerator. Store in a covered air-tight container.

This pretzel balls can be frozen.

Pantry Products:

Sourdough Pretzel Nuggets: We used Utz Sourdough Nuggets Pretzels. Feel free to use your favorite pretzels.
Peanut Butter: We use Teddie All Natural Smooth Peanut Butter . It is unsweetened (dry roasted peanuts and sea salt only). Feel free to use your favorite unsweetened smooth peanut butter.
Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Kitchen Equipment:

Food processor (for chopping the oats and dates)
Medium saucepan
Small (1 Tablespoon) cookie scoop (optional)

If you try this delicious treats, we would love to know if you enjoy it as much as we do! Please leave us a review! Post a picture on Facebook or Instagram and tag us! We would love to hear from you.

Sweet and Salty Peanut Butter Pretzel Balls

5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews

Author: Monkey and Me Kitchen Adventures
Prep Time: 25 Minutes
Total Time: 25 Minutes
Yield: 26 Bliss Balls 1x
Category: Dessert
Cuisine: American
Diet: Vegan

Print Recipe

Description

These Sweet and Salty Peanut Butter Pretzel Balls are the ultimate crowd-pleaser, crave-worthy bites that nail that addictive sweet-and-salty balance we can’t get enough of.

Ingredients

Base Ingredients:

1 cup rolled oats, fine chop
1 ¼ cups crushed pretzels *
7 Medjool dates, pitted *
¼ cup + 2 Tablespoons pure maple syrup
½ cup + 2 Tablespoons runny natural peanut butter *
1 teaspoon vanilla
Pinch to ½ teaspoon sea salt (+/-) *

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Instructions

Place the rolled oats into the food processor and pulse on and off until finely chopped. Do not over process as you want fine pieces, but not Then place into a large bowl.
Next place approximately 2 cups* (see notes) of the pretzels into a gallon freezer bag, press out the air, seal, then place on a flat surface. Take a rolling pin and starting from the bottom, pressing and roll back and forth on the pretzels until they break into small pieces. Continue rolling and pressing until all the pretzels have been broken up into small pieces about the size of a mini chocolate chip.
Then measure out 1 ¼ cups* of chopped pretzel (leaving behind the finely ground pretzels) and place into a large bowl with the chopped oats. Add the sea salt and mix thoroughly, set aside.
Add the pitted Medjool dates into the food processor and process until they are all broken up into fine pieces, then place in a medium saucepan. Note: Process until a huge ball forms.
Add the maple syrup and peanut butter into the medium saucepan with the chopped Medjool dates and heat over medium heat, making sure you try to break apart the Medjool dates as much as possible to evenly distribute the chopped dates throughout the mixture. Heat until hot, stir well, then remove from the stove.
Stir in the vanilla.
Then pour/dump all the warm peanut butter mixture over the chopped oats/pretzels and thoroughly mix to ensure that everything is evenly coated with a stiff wooden spoon. You may find that using your hands works well to get all the mixture thoroughly coated. This may take several minutes of mixing and pressing.
Test the “dough mixture” by pinching and rolling it to see if it holds together easily. Roll a pinch of the mixture into a ball, if needed, to test the cohesiveness. If too dry or doesn’t hold together really well, then add 1 teaspoon of runny peanut butter and 1 teaspoon of maple syrup. Continue adding 1 teaspoon of runny peanut butter and 1 teaspoon of maple syrup until the mixture holds together nicely when test rolling. If too wet, add an additional teaspoon of chopped pretzels. Repeat until the mixture rolls into nice tight balls.
When the mixture holds it shape easily, scoop up 1 tablespoon (or a small cookie scoop) of the mixture, roll into a firm, tight ball and set on a plate. Repeat until all the mixture has been rolled into firm, tight balls.
Place the plate of rolled balls in the refrigerator or freezer for 30 minutes or until very firm.
Once firm, move to an air-tight container, then store them in the refrigerator. They also freeze well.

Notes

Please reference the blog post for Tips for Success, Pantry Products Used, Storage and Freezing, and Kitchen Equipment Used.

Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Servings: Makes 26 balls

The post Sweet and Salty Peanut Butter Pretzel Balls appeared first on Monkey and Me Kitchen Adventures.

Basque-Style Green Bean Stew

Ameera and Robin — Mon, 10 Aug 2026 19:03:50 +0000

Basque-Style Green Bean Stew! If you’re a green bean lover or you’ve ever been skeptical that veggies can be this satisfying, this one is about to win you over with its smoky richness in every bite.

This nod to Basque-Style Green Bean Stew is the ultimate budget-friendly comfort meal because it’s big on flavor and brimming with feel-good ingredients. Think tender green beans coated in a smoky, sweet sauce that tastes like it simmered for ages (even though it’s totally doable on a weeknight). You’ll also get that lovely pop of red and green bell peppers plus, all coming together for a stew that’s cozy, hearty, and irresistibly aromatic.

Whole Food Plant Based, Vegan, plant based, oil free, refined sugar free, no highly processed ingredients and gluten free.

Hi there, Ameera here!

Seriously, the kids devoured this stew like, requesting multiple bowls full of it. It was so tasty and delicious that there were zero leftovers talk (and that’s a big deal in my house). The smoky-sweet flavor makes it feel special, while the tender green beans and colorful peppers keep every spoonful feeling exciting.

You gotta give this one a try!

Tips for Success:

Flavor Profile: This nod to the Basque-Style Green Bean Stew is a budget-friendly stew that is delicious and full of smoky flavors. Tender green beans, red and green bell peppers, and white onions swim in a smoky, sweet sauce that is sure to please green bean lovers everywhere.
Low Fat Dish Expectations: This dish is designed to be a low-fat dish. It is not going to taste as decadent as a dish that has a higher fat content. It is very delicious for what it is and that is a low-fat dish. We want to make sure the reader understands this before contemplating making it and to adjust expectations accordingly.
Tenderness of the Veggies: This dish is all about very tender veggies. If you do not enjoy really tender veggies, then consider skipping this recipe.
Sweetness of the Dish: The white onions and bell peppers are naturally sweet which lends itself to the sauce. The rice wine vinegar also adds another level of sweetness to the broth. If you want less sweetness, cut back the rice wine vinegar or use a different vinegar. Or taste test at the end of the cooking time, then taste and make an informed decision about how much rice vinegar, if any, you wish to use.
Broth: The broth is thin. There is some of broth to this dish. If you enjoy a lot of broth, then slow to a light simmer and keep the lid on the skillet. If you have too much broth, remove the lid and simmer allowing the broth to concentrate. If you do not have enough, add ¼ cup more water and allow to simmer.
Thicken the Broth: The broth is traditionally thin; however, if you prefer a thicker broth, then place ½ teaspoon of cornstarch or arrowroot powder into a small bowl, add 1 tablespoon of water, whisk until the slurry is smooth, then increate the heat in the pan, and add the slurry, bring to a boil, stir well, then simmer for several minutes.
Cooking Time: The amount of time needed to cook the green beans is largely dependent upon the size (thickness) of the green beans and how old they are. Older green beans (from the grocery store) sometimes take longer to get tender. Simmer the green beans for 15 to 20 minutes or longer to allow the green beans to become fully tender and flavors to fully infuse the broth. The dish can be simmered longer to soften the beans even further into a very tender bean dish; however, please note that the total number of servings may slightly decrease directly relative to the length of time that the beans are simmered, in other words, the broth is reduced.
Table Salt: If using table salt, you should use less table salt than the amount listed in the ingredients as sea salt crystals are larger than table salt crystals. Since table salt crystals are very fine, less table salt is required to season a dish. We would suggest starting with about 1/4 to 1/2 the amount of sea salt listed. You can always add more salt but cannot take it away. We recommend using sea salt as it is less refined than table salt.
Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Leftovers and Freezing:

Leftovers will generally keep 5 days in the refrigerator. Store in a covered air-tight container.

This stew can be frozen.

Pantry Products:

Miso: We used Miso Master Organic Mellow White Premium Lite Miso, Certified Gluten Free. Miso really lends itself to balancing flavors when you don’t use oil. You can also use chickpea miso for a soy free version.
Hot Sauce: We used Frank’s RedHot Original Hot Sauce.
Liquid Smoke: We used Colgin Natural Hickory Liquid Smoke. Feel free to use your favorite liquid smoke.
Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Kitchen Equipment:

Large skillet with tight-fitting lid

If you try this tasty dish, we would love to know if you enjoy it as much as we do! Please leave us a review! Post a picture on Facebook or Instagram and tag us! We would love to hear from you.

Basque-Style Green Bean Stew

5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews

Author: Monkey and Me Kitchen Adventures
Prep Time: 15 Minutes
Cook Time: 30 Minutes
Total Time: 45 Minutes
Yield: 7 Cups 1x
Category: Side
Method: Stovetop
Diet: Vegan

Print Recipe

Description

This nod to Basque-Style Green Bean Stew is the ultimate budget-friendly comfort meal because it’s big on flavor and brimming with feel-good ingredients.

Ingredients

Base Skillet Ingredients:

1 large white onion, halved, thin slice
1 green bell pepper, thin slice
1 red bell pepper, thin slice
1 Tablespoon minced garlic
¼ cup water

Other Ingredients:

1 – [ 14.5 oz. can ] petite diced tomatoes, undrained
1 ½ cups water
1 Tablespoon white miso paste *
2 teaspoons rice vinegar
1 teaspoon hickory flavored liquid smoke *
1 teaspoon hot sauce *
16 oz. fresh green beans, ends snipped, 2-inch pieces

Spice/Herb Ingredients:

1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon smoked paprika (+/-)
Pinch to ¼ teaspoon black pepper (+/-)
Pinch to 1 teaspoon sea salt (+/-) *

Serving Ideas:

Steamed Rice/quinoa
Flatbread, crusty bread, pita, naan
Drizzle hot sauce

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Instructions

Place all the Spice/Herb Ingredients into a small bowl, mix well, set aside.
In a large skillet, add the sliced onions, green and red bell peppers, sauté over medium-high heat for 7 to 9 minutes, add a splash of water, if needed to avoid burning.
Then add ¼ cup of water, cover with a tight-fitting lid and sauté for several minutes.
Then lower the heat to medium, add the minced garlic, sauté, stir constantly for one minute.
Next add all the Other Ingredients (except the green beans) and the Spice/Herb Mix to the skillet, stir to incorporate, be sure to stir and melt the miso into the broth), bring to a boil. Then add the green beans, stir. Then lower to a low-percolating boil, cover with a tight-fitting lid, and simmer for 10 minutes. Test for the tenderness of the green beans.
Remove the lid and continue to simmer for an additional 10 to 15 minutes, largely dependent upon the desired level of green bean tenderness.
Taste test, add additional seasonings, if needed. If additional seasonings are added, simmer for several more minutes.
Remove from the stove, cover with a lid to allow the flavors to marry and allow to rest for 5 minutes, then serve and enjoy!

Notes

Please reference the blog post for Tips for Success, Pantry Products Used, Storage and Freezing, and Kitchen Equipment Used.

Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Serving: 4 to 6 (makes 7 cups)

The post Basque-Style Green Bean Stew appeared first on Monkey and Me Kitchen Adventures.

No-Bake Raspberry Coconut Treats

Ameera and Robin — Wed, 05 Aug 2026 14:35:17 +0000

No-Bake Raspberry Coconut Treats! They’re the kind of treat that feels special enough for guests but is still effortless for busy days, basically dessert magic you can whip up fast.

These No-Bake Raspberry Coconut Treats are the ultimate coconut lover’s dream: sweet, chewy, and bursting with flavor in every bite. If you’re craving an easy dessert that looks impressive but takes almost no effort, this one delivers, plus there’s no baking required, just simple steps and big payoff. The combination of rich coconut and tangy berries creates that perfect balance of tropical and fruity, making them ideal for everything from weeknight snacks to party platters.

Whole Food Plant Based, Vegan, plant based, oil free, refined sugar free, no highly processed ingredients and gluten free.

Hi there, Ameera here!

So much deliciousness! We devoured these tasty treats and immediately wanted to make another batch. The flavors are bright and refreshing, the coconut adds that cozy, melt-in-your-mouth texture, and the raspberry gives everything a sweet-tart pop that keeps each bite exciting.

Not a raspberry fan? No worries, these treats can be topped with any jam you want to pair with coconut, which is endless (think: blueberry, pineapple, apricot, strawberry, etc.) Not into jam? Drizzle a little chocolate (add an almond if desired), and you’ve got a whole different kind of treat – YUM!

You gotta give this one a try if you love no-bake desserts, raspberry recipes, or anything coconut-forward, trust me, it’s the kind of treat people will keep asking about.

Tips for Success:

Flavor Profile: These No-Bake Raspberry Coconut Treats are a coconut lover’s dream treat. Easy to make with no baking required, these tasty treats are full of beautiful coconut and raspberry flavors.
Keep Refrigerated: Because we are using jam that is not being baked, keep these delicious treats refrigerated.
Jam: Use a natural jam like St. Dalfour. We used Dalfour’s Red Raspberry Fruit Spread. Feel free to use your favorite jam/fruit spread/natural preserves that compliments coconut like strawberry, blueberry, apricot, pineapple, or cranberry. The jam does not fully set as it is unbaked.
Amount of Pure Maple Syrup: The amount of maple syrup needed is directly proportionate to holding the dough together when pinched. You may or not need that 1 teaspoon extra of maple syrup. During multiple kitchen tests, we found that sometimes we needed the 1 teaspoon and other times we did not. The key is when blitzing in the food processor, the dough starts to clump together, that is how you know it is ready.
Chocolate Option: These treats also taste amazing with drizzled chocolate in lieu of the jam.
Coconut Extract: We used a teaspoon of coconut extract to really pop the coconut flavor. The coconut extract is not essential but enhances the coconut flavor of the bottom layer.
Table Salt: If using table salt, you should use less table salt than the amount listed in the ingredients as sea salt crystals are larger than table salt crystals. Since table salt crystals are very fine, less table salt is required to season a dish. We would suggest starting with about 1/4 to 1/2 the amount of sea salt listed. You can always add more salt but cannot take it away. We recommend using sea salt as it is less refined than table salt.
Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Leftovers and Freezing:

Leftovers will generally keep 5 days in the refrigerator. Store in a covered air-tight container.

This soup freezes well.

Pantry Products:

Jam: We used Dalfour’s Red Raspberry Fruit Spread. Feel free to use your favorite jam/fruit spread/natural preserves.
Rolled Oats: Use whole grain rolled oats, not instant oats. We used Bob’s Red Mill Organic Rolled Oats (Whole Grain), Gluten Free. Feel free to use your favorite whole grain rolled oats.
Unsweetened Shredded Coconut: We used Bob’s Red Mill Unsweetened Shredded Coconut. Feel free to use your favorite unsweetened shredded coconut.
Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Kitchen Equipment:

Food Processor
Muffin tin
Paper muffin liners

If you try these delicious treats, we would love to know if you enjoy it as much as we do! Please leave us a review! Post a picture on Facebook or Instagram and tag us! We would love to hear from you.

No-Bake Raspberry Coconut Treats

5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews

Author: Monkey and Me Kitchen Adventures
Prep Time: 25 Minutes
Total Time: 25 Minutes (+Rest Time)
Yield: 12 Treats 1x
Category: Dessert
Diet: Vegan

Print Recipe

Description

These No-Bake Raspberry Coconut Treats are the ultimate coconut lover’s dream: sweet, chewy, and bursting with flavor in every bite.

Ingredients

Food Processor Dry Ingredients:

2 cups shredded unsweetened coconut *
½ cup almond flour
1/3 cup rolled oats *
¼ + 1/8 teaspoon sea salt (+/-) *

Wet Food Processor Ingredients:

¼ cup + 1 Tablespoon + 1 teaspoon pure maple syrup *
1 teaspoon vanilla
1 teaspoon coconut extract (optional) *

Other Ingredients:

½ to ¾ cup pure raspberry jam (or jam of choice) *

Optional Topping:

Sprinkle shredded unsweetened coconut

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Instructions

Line a muffin tin with 12 paper muffin liners, set aside.
Place all the Dry Food Processor Ingredients into the food processor, pulse off and on for 15 to 20 seconds. Turn into a finely chopped consistency, but not
Place all the Wet Food Processor Ingredients into the food processor with the dry ingredients, pulse off and on until the mixture holds together nicely when pinched.
Using a medium to large-sized cookie scoop or tablespoon, portion out the dough into the 12 paper-lined muffin tin. Press down hard to form a solid cohesive layer. Optional: Take a small smooth-bottomed juice glass, wrap in plastic wrap and press down on the bottom dough layer until firmly packed into a solid cohesive layer, repeat with remaining dough layers. The key is to really pack it down into a solid layer.
Once all the dough has been firmly packed down, then place 1 to 2 teaspoons of jam on top of the bottom layer of each treat, spread it out, then sprinkle with some shredded coconut. Continue with the remaining treats. Refrigerate for 30 minutes or longer. Once the bottom coconut layer is firmly set, gently peel off the paper muffin liners.
Store in an air-tight container in the refrigerator.

Notes

Please reference the blog post for Tips for Success, Pantry Items Used, Storage and Freezing, and Kitchen Products Used.

Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Servings: Makes 12 treats

The post No-Bake Raspberry Coconut Treats appeared first on Monkey and Me Kitchen Adventures.

Vegan Marry Me Creamy Enchilada Bean Skillet

Ameera and Robin — Mon, 03 Aug 2026 17:05:54 +0000

Vegan Marry Me Creamy Enchilada Bean Skillet! If you’re a bean lover (or you’ve been trying to convince yourself you’re one), this skillet delivers that “just right” balance of creamy plus zesty enchilada goodness in every saucy bite.

This Vegan Marry Me Creamy Enchilada Bean Skillet is the kind of luscious, make-you-go-back-for-seconds comfort food that feels like a warm hug and tastes like a complete fiesta. Creamy, hearty, and bursting with classic enchilada flavor, it features tender black beans and pinto beans simmered in a rich, velvety enchilada sauce.

Whole Food Plant Based, Vegan, plant based, oil free, refined sugar free, no highly processed ingredients and gluten free.

Hi there, Ameera here!

This dish is so darn delicious that I seriously can’t recommend it enough: run, don’t walk to make this! This delicious vegan twist on the “marry me chicken,” it’s sure to be a fun and flavorful go-to skillet meal.

It’s the kind of meal that disappears way faster than you expect because it tastes incredible from the first bite to the last. If you’re craving something comforting, creamy, and packed with enchilada vibes, you gotta give this one a try.

Tips for Success:

Flavor Profile: This Vegan Marry Me Creamy Enchilada Bean Skillet is luscious and delicious. It’s creamy, hearty, and full of enchilada flavors. Black beans and pinto beans are simmered in a creamy and rich enchilada sauce that is full of tasty slightly spicy enchilada sauce that is sure to please bean lovers everywhere.
Beans: We used 2 cans black beans and 1 can of pinto beans; however, you can easily use all the same beans if you wish. You can also substitute the black beans and pinto beans with kidney beans.
Regular Chili Powder: Feel free to use your favorite chili powder, just be sure to select a mild one and not one that has a lot of heat to it.
Spices: Please feel free to ramp up or tone down the spices to suit your own personal preferences.
Cornmeal: The cornmeal gives this dish that extra enchilada flavor that mimics corn tortillas. You can totally leave it out if you wish or simply finely crush some crisp corn tortillas and add it to the sauce.
Enchilada Sauce: We used our Enchilada Sauce, but feel free to use your favorite store-purchased enchilada sauce or recipe. If you purchase a store-bought brand, be sure to check the label for mild versus hot. Use a mild sauce unless you want the heat.
Water: Largely dependent upon the enchilada sauce being used, you may find that you need to add a little water to thin out the sauce.
Cashew Substitutions: Feel free to substitute the cashews with your favorite nut or seed butter with the understanding that the flavor will change accordingly.
Table Salt: If using table salt, you should use less table salt than the amount listed in the ingredients as sea salt crystals are larger than table salt crystals. Since table salt crystals are very fine, less table salt is required to season a dish. We would suggest starting with about 1/4 to 1/2 the amount of sea salt listed. You can always add more salt but cannot take it away. We recommend using sea salt as it is less refined than table salt.
Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Leftovers and Freezing:

Leftovers will generally keep 5 days in the refrigerator. Store in a covered air-tight container.

This skillet dish freezes well.

Pantry Products:

Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Kitchen Equipment:

Large skillet
High-speed blender

If you try this tasty dish, we would love to know if you enjoy it as much as we do! Please leave us a review! Post a picture on Facebook or Instagram and tag us! We would love to hear from you.

Vegan Marry Me Creamy Enchilada Bean Skillet

5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews

Author: Monkey and Me Kitchen Adventures
Prep Time: 20 Minutes
Cook Time: 25 Minutes
Total Time: 45 Minutes
Yield: 5 Cups 1x
Category: Dinner, Lunch
Method: Stovetop
Cuisine: Mexican Inspired
Diet: Vegan

Print Recipe

Description

This Vegan Marry Me Creamy Enchilada Bean Skillet is the kind of luscious, make-you-go-back-for-seconds comfort food that feels like a warm hug and tastes like a complete fiesta.

Ingredients

Skillet Ingredients:

½ cup [raw] cashews *
1 medium yellow onion, fine dice
1 Tablespoon minced garlic
2 ½ cups (or 2 – [ 10 oz. cans ] mild enchilada sauce *
2 Tablespoons nutritional yeast
1 Tablespoon distilled white vinegar

Spice/Herb Ingredients:

½ teaspoon garlic powder
½ teaspoon onion powder
¾ teaspoon chili powder (+/-) *
¾ teaspoon smoked paprika (+/-)
¼ teaspoon cumin (+/-)
¼ + 1/8 teaspoon chipotle powder (+/-)
Pinch to ½ teaspoon sea salt (+/-) *

Other Ingredients:

2 Tablespoons cornmeal (optional) *
2 – [ 15.5 oz. cans ] black beans, drained and rinsed
1 – [ 15.5 oz. can ] pinto beans, drained and rinsed
Water (as needed to thin out)

Serving Ideas:

Steamed rice/quinoa
Crushed corn tortilla chips
Chopped fresh cilantro
Chopped avocados

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Instructions

Place the cashews into a small bowl, cover with boiling water, allow to sit for 15 minutes, then drain off the water (discard) and set aside until Step 6.
Place all the Spice/Herb Ingredients into a small bowl, mix well, set aside.
In a large skillet, add the finely diced onions, sauté over medium-high heat for 7 to 9 minutes, add a splash of water, if needed to avoid burning.
Then lower the heat to medium, add the minced garlic and the Spice/Herb Mix, sauté, stir constantly for one minute until the spices become fragrant, about 30 seconds.
Then add all the remaining Base Ingredients to the skillet, stir to incorporate, bring to a boil, then immediately lower the heat to simmer. Simmer for 5 minutes, then remove from the stove to slightly cool.
Place the skillet mixture into a high-speed blender along with the soaked cashews and blend on high until smooth and emulsified, then return to the skillet.
Then add the beans, bring the mixture to a boil, add the cornmeal, stir well, then lower to a low-percolating boil and simmer for 7 to 10 minutes, stirring occasionally. Add water, only if needed to thin out.
Taste test, add additional seasonings, if needed. If additional seasonings are added, simmer for several minutes.
Remove from the stove and allow to rest for 5 minutes, then serve with steamed rice (or quinoa), crushed tortilla chips, chopped fresh cilantro, and/or chopped avocados.

Notes

Please reference the blog post for Tips for Success, Pantry Products Used, Storage and Freezing, and Kitchen Equipment Used.

Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Serving: 4 (makes 5 cups)

The post Vegan Marry Me Creamy Enchilada Bean Skillet appeared first on Monkey and Me Kitchen Adventures.

Strawberry Cucumber Salad

Ameera and Robin — Wed, 29 Jul 2026 19:27:47 +0000

Strawberry Cucumber Salad! If you’re looking for an easy picnic salad, a crowd-pleasing potluck side dish, or a fun salad that still feels light and seasonal, this one delivers.

This Strawberry Cucumber Salad is the ultimate summer salad: fresh, bright, and seriously irresistible. Juicy strawberries bring that natural sweetness, while crisp cool cucumbers add the perfect crunchy bite in every forkful. The best part? A light, tangy vinaigrette that tastes like sunshine: fresh, zippy, and not too heavy. It’s the kind of dish that disappears fast because it’s refreshing and flavorful.

Whole Food Plant Based, Vegan, plant based, oil free, refined sugar free, no highly processed ingredients and gluten free.

Hi there, Ameera here!

Okay, real talk, this summer salad is sooo delicious! We made it, took one bite, and then suddenly… it was gone. Like, devoured in no time flat. It’s sweet, crunchy, tangy, and just balanced enough to keep you coming back for “one more bite” (which turns into the whole bowl).

If you want a salad that tastes like summer and gets serious compliments, you gotta give this one a try!

Tips for Success:

Flavor Profile: This Strawberry Cucumber Salad is the perfect summer salad. It is a delightful mix of sweet strawberries and crunchy cool cucumbers. The vinaigrette is light, fresh, and tangy.
Cutting the Strawberries: Cut the strawberries into fine cubes, then measure the amount needed (2 ½ cups).
Cutting the Cucumbers: Use mini cucumbers, unpeeled. Cut the cucumbers in half lengthwise, then take each half and cut it in half lengthwise. Then cut each lengthwise in half, in other words, cut the cucumbers into 8ths, lengthwise, then dice in ¼-inch pieces. After dicing, then measure the amount needed (1 ¾ cups). This is approximately 3 to 4 mini cucumbers.
Fresh Cucumbers: Cucumbers are 96% water. They will leach some water into the salad over time. If you plan to eat right away, this isn’t an issue; however, if you do plan to serve this salad later to guests, we advise not dressing the salad until ready to serve. Store the cucumbers separately from the rest of the salad until ready to serve if refrigerating overnight or serving later. Make sure you drain off any water that accumulated from the cut cucumbers before mixing the salad.
Make Ahead: Dice the strawberries, cucumbers, and onions and store each separately in individual containers as cucumbers tend to leach water after cutting. Make the vinaigrette and store separately. Right before serving, mix the cucumbers (drain off any water first), strawberries, and white onions together, then pour over the vinaigrette, mix well and serve.
Maple Syrup: You can increase or decrease accordingly based upon the sweetness of the strawberries. We found that 2 teaspoons perfectly balanced the flavors.
White Onions: We used white onions because they are mild and sweet. You can substitute with red onions or green onions if you wish. If using green onions, the salad will have a spicy hit to it. If using red onions, then consider soaking the diced red onions in some cool water for 5 to 10 minutes, then drain off the water and pat dry. This helps eliminate any sharp notes. Do not use yellow onions; the flavor will be off. Finely dice the white onions.
Dried Mint versus Fresh Mint: You can use finely chopped fresh mint if you wish. We used dried mint simply because that is what we had on hand. If using fresh mint, you may need to add more than a teaspoon. Taste test and adjust accordingly.
Tahini Substitutions: You can substitute the tahini with other nut or seed butters with the understanding that the flavor and texture will be impacted accordingly.
Amount of Sea Salt: Our family was completely divided over how much sea salt was needed to properly season this salad. Feel free to adjust accordingly to suit your family’s preferences.
Table Salt: If using table salt, you should use less table salt than the amount listed in the ingredients as sea salt crystals are larger than table salt crystals. Since table salt crystals are very fine, less table salt is required to season a dish. We would suggest starting with about 1/4 to 1/2 the amount of sea salt listed. You can always add more salt but cannot take it away. We recommend using sea salt as it is less refined than table salt.
Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Leftovers and Freezing:

Leftovers will generally keep 4 to 5 days in the refrigerator, undressed. Store in a covered air-tight container.

This salad does not freeze well.

Pantry Products:

Tahini: We used Ziyad Premium Tahini (Sesame Paste). Feel free to use your favorite brand of tahini.
Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Kitchen Equipment:

No special equipment used.

If you try this flavorful salad, we would love to know if you enjoy it as much as we do! Please leave us a review! Post a picture on Facebook or Instagram and tag us! We would love to hear from you.

Strawberry Cucumber Salad

5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews

Author: Monkey and Me Kitchen Adventures
Prep Time: 20 Minutes
Total Time: 20 Minutes
Yield: 4 1/2 Cups 1x
Category: Salad
Diet: Vegan

Print Recipe

Description

This Strawberry Cucumber Salad is the ultimate summer salad: fresh, bright, and seriously irresistible.

Ingredients

Base Ingredients:

2 ½ cups finely diced strawberries
1 ¾ cups finely diced mini cucumbers, unpeeled
½ cup finely diced white onions

Vinaigrette Ingredients:

1 Tablespoon + 2 teaspoon red wine vinegar
1 Tablespoon lime juice
1 teaspoon tahini *
2 teaspoons pure maple syrup (+/-) *
1 teaspoon dried mint (+/-) *
¼ to 1 teaspoon sea salt (+/-) *

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Instructions

Prepare the Vinaigrette by placing all the Vinaigrette Ingredients into a small bowl, whisking well until smooth and emulsified, set aside.
Place all the prepared Based Ingredients into a bowl, mix well to evenly distribute, then pour the Vinaigrette over top and toss well to thoroughly coat all the ingredients. Serve and enjoy!

Notes

Please reference the blog post for Tips for Success, Pantry Items Used, Storage and Freezing, and Kitchen Products Used.

Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

Servings: 5 (makes 4 ¼ cups)

The post Strawberry Cucumber Salad appeared first on Monkey and Me Kitchen Adventures.