JL Fields

Umami Mushrooms and Beans

JL — Fri, 20 Feb 2026 14:43:30 +0000

I taught this recipe recently in a cooking class, and it sparked such a great conversation about something I care deeply about in plant-based cooking: Umami.

When people transition toward eating more plants, the question I hear most often is, “But will it be satisfying?”

The answer is yes. And particularly when we cook with flavor in mind.

Umami is that deep, savory, mouthwatering quality that makes food feel grounded and complete. In traditional cooking, it often comes from meat or cheese. In plant-based cooking, we build it intentionally using things like mushrooms, caramelized onions, beans, herbs, and good seasoning.

This Umami Mushrooms and Beans recipe is simple but powerful. Mushrooms bring natural glutamates that create that savory depth. White beans add creaminess, fiber, and plant protein. Leafy greens add brightness, minerals, and structure. When cooked together, they create a bowl that feels hearty without feeling heavy.

From a nutrition perspective, this combination is a powerhouse:

• Mushrooms provide antioxidants and compounds that support immune health.
• Beans offer fiber to support gut health and steady blood sugar.
• Leafy greens deliver folate, vitamin K, and phytonutrients that support overall vitality.

But more than anything, this dish proves that vegetables don’t need to be “good for you” in a dull way.

They can be craveable.
They can be comforting.
They can be deeply satisfying.

If you’re looking to eat more plants or want a flavorful weeknight skillet that comes together easily, this one belongs in your rotation.

Umami Mushroom & Beans

©JLFields

Ingredients

2
tbsp
olive oil
1
small yellow onion
finely diced
3
cloves
garlic
minced
1
tbsp
finely chopped dried mushrooms
optional but recommended
8
oz
cremini or shiitake mushrooms
sliced
1
tsp
fresh thyme
or 1/2 tsp dried
1
can
15 oz white beans, drained and rinsed
1
tbsp
white or yellow miso
1
tbsp
tamari
low sodium
1
tbsp
balsamic vinegar
1/2
cup
unsweetened plain almond milk or cashew milk
2
tbsp
nutritional yeast
1
cup
chopped kale or baby spinach
Fresh cracked black pepper
2
tbsp
chopped walnuts
toasted (optional)

Instructions

Heat olive oil in a large skillet over medium heat.
Add onion and cook until softened, about 4–5 minutes.
Stir in garlic and dried mushrooms (if using). Cook 30 seconds.
Add fresh mushrooms and thyme. Allow mushrooms to cook undisturbed for several minutes to develop browning. Stir and continue cooking until deeply golden and reduced.
Stir in white beans.
In a small bowl, whisk miso with tamari and almond milk until smooth. Add to skillet.
Simmer 5 minutes until slightly creamy and thickened.
Stir in balsamic vinegar and nutritional yeast.
Fold in greens and cook until wilted.
Finish with black pepper and add toasted walnuts (if using).

Recipe Notes

Serve warm on its own, over quinoa, or alongside roasted vegetables.

Spicy Refried Bean Stew

JL — Mon, 02 Jun 2025 10:18:04 +0000

Spicy Refried Bean Stew

Refried beans are a staple in our house. We make the recipe from my book Vegan Pressure Cooking a couple of times a month. They are delicious on salads, as sides, wrapped in collard greens, and, of course, in tacos. And they make this spicy stew oh-so-creamy.

©JLFields

Ingredients

1¼
cups
Vegetable Broth
divided
1
small onion
halved and thinly sliced
1
small jalapeño
seeded and finely diced
2
garlic cloves
minced
½ to 1
teaspoon
chili powder
½
teaspoon
chipotle or ancho chile powder
1
15-ounce can pinto beans, drained and rinsed
1
15-ounce can vegetarian refried beans
(or 1 1/2 cups home-cooked refried beans)
1
14.5-ounce can no-salt-added diced tomatoes
Salt & Pepper
to taste

Instructions

In a large saucepan, heat ¼ cup of broth over medium-high heat. Add the onion, jalapeño, garlic, chili powder, chipotle powder, and umami blend and cook, stirring occasionally, until the onion is tender, about 5 minutes.
Add the pinto beans, refried beans, tomatoes, 1 cup water, and remaining 1 cup of broth, stir well, and bring to a boil.
Lower the heat to low, cover, and simmer for 20 minutes. Remove from the heat and serve.

Recipe Notes

PROTEIN BOOST: For a “meaty” chili, swap the canned pinto beans for ½ cup TVP (textured vegetable protein) or 6 ounces extra-firm tofu, crumbled (picture: Spicy Refried Bean Stew with tempeh).
INGREDIENT TIP: Use refried pinto or black beans. You can also use 1½ cups cooked pinto beans instead of canned, if you have purchased them frozen or in bulk.
Recipe from my book The Complete Plant-Based Diet: A Guide and Cookbook to Enjoy Eating More Plants.

Roasted Japanese Yams and Tempeh

JL — Mon, 19 May 2025 14:58:47 +0000

VEGETABLES

Carrots (½-inch rounds or sticks): 25–30 minutes

Sweet Potatoes (1-inch cubes): 25–30 minutes

White Potatoes (1-inch cubes or wedges): 30–35 minutes

Broccoli (florets): 20–25 minutes

Cauliflower (florets): 25–30 minutes

Brussels Sprouts (halved): 25–30 minutes

Zucchini (½-inch rounds or half-moons): 15–20 minutes

Bell Peppers (1-inch strips or chunks): 20–25 minutes

Cherry Tomatoes (whole): 15–20 minutes

Red Onion (wedges): 25–30 minutes

Butternut Squash (1-inch cubes): 30–35 minutes

Beets (1-inch cubes): 30–40 minutes

Eggplant (1-inch cubes or slices): 25–30 minutes

Roasted Japanese Yams and Tempeh

One of the great things about exploring vegan cooking is that we can add variety to many of the ingredients we use. We’re all pretty familiar with russet, red, and sweet potatoes. But how about trying Japanese yams? While they may sound exotic, they are actually available at most neighborhood grocery stores and box stores like Walmart. And since we’re trying an Asian sweet potato, let’s use an Asian flavor profile. In the future, you can follow this process and swap out the sweet potato and play around with spices to create other flavor profiles, such as Spanish, Indian, or Mediterranean.

©JLFields

Ingredients

8-ounce packages tempeh, cut into a total of 16 cubes ¼ cup soy sauce or tamari
2
tablespoons
unseasoned rice vinegar
2
teaspoons
sesame oil
2
teaspoons
ground ginger
2
large Japanese yams
about 2 pounds, unpeeled, cut into 1½-inch cubes
1
teaspoon
white or black pepper
1
tablespoon
sesame seeds

Instructions

Preheat the oven to 425°F. Line a large baking sheet with parchment paper.
Place the tempeh in a shallow dish.
In a small bowl whisk together the soy sauce, vinegar, sesame oil, and ginger. Pour over the tempeh.
Put the sweet potato cubes on the prepared sheet pan. Sprinkle with the pepper. Pour the tempeh and marinade over the yams and toss to combine and coat with the mixture. Spread into a single layer.
Bake for 12 minutes. Remove the pan from the oven and, with a spatula or tongs, rotate and flip the tempeh and potato pieces. Bake until the potatoes are tender, about another 12 minutes.
Transfer the yams and tempeh to a large serving bowl, sprinkle with the sesame seeds, and serve. Ingredient

Recipe Notes

Tip: If you prefer, you can also use a regular sweet potato, which will be sweeter and softer than the Japanese yam.
Make It Ahead: The longer tempeh marinates, the more tender it is. Prepare the marinade, pour it in a plastic bag or shallow container, and add the cubed tempeh. Store in the refrigerator for up to 3 days before roasting.
Oil-free option: Substitute vegetable broth for the sesame oil in the marinade.

Recipe from my book Fast & Easy Vegan Cookbook: 100 Mouth-Watering Recipes for Time-Crunched Vegans.

The Hippie Bowl Formula

JL — Fri, 02 May 2025 15:46:22 +0000

This very simple formula shows you how simple it is to create a plant-based meal.

Serves 2

THE FORMULA

1½ cups cooked grains or roasted potatoes
1 (15-ounce) can beans, drained and rinsed, or 1½ cups cooked beans
4 to 5 cups cooked or raw vegetables

Spicy Bowl

Cooked brown rice
Pinto beans simmered in vegetable broth with ground cumin and chili powder,
Steamed kale tossed with lime juice

Curry Bowl

Roasted Yukon Gold potatoes
Chickpeas or lentils simmered in coconut milk with spinach, ground turmeric, curry powder, and ground ginger

Little Italy Bowl

Cooked farro
Cannellini beans and diced tomatoes simmered with arugula, capers, dried oregano, dried basil, and dried parsley

Spoon the cooked grains or roasted potatoes into bowls. Top with the cooked beans and veggies.

MAKE AHEAD: This is the perfect way to use batch-cooked grains, potatoes, and beans. Prep over the weekend, then reheat and eat during the week.

Formula from my book The Complete Plant-Based Diet: A Guide and Cookbook to Enjoy Eating More Plants.

Marinated Mushroom Sandwich

JL — Mon, 28 Apr 2025 12:35:39 +0000

MARINATED MUSHROOM SANDWICH

GLUTEN-FREE OPTION, NUT-FREE, SOY-FREE

You can have some fun with this one, switching up a few ingredients (swap lime juice for vinegar, avocado oil for olive oil, and dried cayenne and chipotle pepper for the basil and oregano).

Servings 4

©JLFields

Ingredients

3
large portobello mushroom caps
¼
cup
balsamic vinegar
2
tablespoons
olive oil
2
teaspoons
minced garlic
2 cloves
1
teaspoon
dried basil
1
teaspoon
dried oregano
¼
teaspoon
salt
¼
teaspoon
black pepper
8
slices
vegan whole-grain bread
2 to 4
tablespoons
whole-grain or Dijon mustard
optional

Instructions

Use a damp paper towel to wipe each mushroom clean, removing the stem if still attached. Use the tip of a spoon to gently scrape out the black gills. Cut each cap into 8 thin slices. In a shallow baking dish or baking sheet large enough to accommodate them all, lay out the mushrooms so that the slices form a single layer.
In a small bowl, whisk together the vinegar, olive oil, garlic, basil, oregano, salt, and pepper. Pour over the mushroom slices, tossing them gently to coat. Cover the mushrooms and refrigerate for at least 30 minutes (and up to 48 hours).
To assemble the sandwiches, spread 1½ teaspoons to 1 tablespoon of mustard (if using; or use hummus for more protein; see the tip below) on a slice of the bread. Lay 6 mushroom slices over the mustard, cover with a second piece of bread, and serve.

Recipe Notes

Substitution Tip: You can use a low-carb vegan tortilla or large leafy green (Swiss chard or collard greens are great) as a “wrap” to replace the bread. Add Even More Protein: Use hummus or Umami Bean Dip instead of mustard to make the sandwich a heartier meal. Gluten-free option: Use gluten-free vegan bread or wraps.
Per serving: Calories: 222; Total fat: 9g; Total carbs: 27g; Fiber: 5g; Sugar: 4g; Protein: 9g; Sodium: 417mg
Recipe from Fast & Easy Vegan Cookbook: 100 Mouth-Watering Recipes for Time-Crunched Vegans by JL Fields

Cowboy Caviar Mason Jar Salad

JL — Sat, 12 Apr 2025 23:13:41 +0000

Cowboy Caviar Mason Jar Salad

Servings 4

©JLFields

Ingredients

1
large tomato
diced
1
red bell pepper
diced
1
green bell pepper
diced
1
small red onion
diced
1
14.5-ounce can black-eyed peas, rinsed and drained
1
14.5-ounce can black beans, rinsed and drained
1
14.5-ounce can yellow corn, rinsed and drained
2
avocados
pitted
2
tablespoons
lemon juice
about 1 small lemon
¼
cup
unseasoned rice vinegar
apple cider vinegar, or white wine vinegar
1
teaspoon
dried oregano
½
teaspoon
salt
8
cups
loosely packed leafy greens
kale, spinach, arugula, or romaine lettuce, divided

Instructions

In a large bowl, combine the tomato, peppers, onion, black-eyed peas, beans, and corn. Set aside.
In a blender, purée the avocados, lemon juice, vinegar, oregano, and salt to make a creamy dressing.
Into each of 4 wide-mouth quart jars, spoon about 2 tablespoons of the dressing. Add about 1¼ cups “caviar” followed by 2 cups of leafy greens to each. Seal the lids tightly.

Recipe Notes

Storage: Place the jars in the refrigerator for up to 1 week.
Tip: If you’re prepping for just yourself, consider making only 2 salad jars and then using the remaining “caviar” for snacks this week; it’s great on tortilla chips.
Book: This recipe is from my cookbook Vegan Meal Prep.

Two Vegan Cheese Sauces

JL — Thu, 10 Apr 2025 14:02:34 +0000

Umami “Cheese” Sauce

©JLFields

Ingredients

1
medium sweet potato, rinsed, skin on
2
cups
raw cashews
2
tablespoons
white or yellow miso
1/2
cup
nutritional yeast
1
teaspoon
chipotle powder
1
teaspoon
smoked paprika
1/2
teaspoon
turmeric
1/2
teaspoon
garlic powder
1/2
teaspoon
cumin
1
cup
warm water
1
tablespoon
olive oil (or water)

Instructions

Dice the sweet potato into cubes (about eight pieces). Put them in a pot and add just enough water to cover. Bring to a boil and cook until tender when pierced with a fork, 10 to 15 minutes. Drain the potatoes, return to the pot, and gently mash with a fork or potato masher. This should make about 1/2 cup (110 g) mashed sweet potatoes. Set aside.
Add the cashews to a blender or food processor. Transfer the potatoes from the pot to the blender. Add the miso, nutritional yeast, chipotle powder, smoked paprika, turmeric, garlic powder, cumin, and water. Begin blending to reach a consistency that is easy to pour but still slightly thick. Add oil (or water) as needed to achieve that consistency. Use immediately. Any left over can be stored in a covered container in the refrigerator for up to 5 days.

Cheesy Chickpea Sauce

©JLFields

Ingredients

1
small sweet potato, rinsed, skin on
1
15-ounce can chickpeas, drained and rinsed
¼
cup
nutritional yeast
2
tablespoons
miso paste
1
teaspoon
ground turmeric
1/2
teaspoon
salt
1
tablespoon
rice vinegar
Vegetable Broth
as needed

Instructions

Fill a large saucepan with about 1 inch of water, insert a steamer basket, and bring to a boil over high heat. Lower the heat to medium-high and place the sweet potato in the steamer. Cover and steam for 12 to 15 minutes, until the potato is tender. Set the sweet potato aside until cool enough to handle, then remove and discard the skin.
In a blender or food processor, combine the flesh of the sweet potato, chickpeas, nutritional yeast, miso, turmeric, umami blend, and vinegar and purée until smooth. While blending, slowly add broth until the sauce is easy to pour but still thick.
Use immediately or transfer to an airtight container and store in the refrigerator for up to 5 days. Reheat the sauce in a saucepan with just a little water to thin it out before using.

Recipe Notes

Recipe from The Complete Plant Based Diet: A Guide and Cookbook to Enjoy Eating More Plants by JL Fields.

Greens and Grains Soup (from The Complete Plant-Based Diet)

JL — Wed, 26 Mar 2025 19:40:53 +0000

Greens and Grains Soup

I enjoy a balanced meal that can be made in one pot and served in one bowl or on one plate. Beans, greens, and grains are at the heart of a healthy plant-based diet, and they’re the soul of this soup. Once you get the hang of this recipe, tap into your intuition and begin to play with the combinations, like brown rice, pinto beans, spinach, and some Mexican-style seasonings. The possibilities are nearly endless.

©JLFields

Ingredients

2
cups
sliced onions
1
cup
diced carrots
1
cup
diced celery
1
cup
dry farro
1
teaspoon
dried basil
1
teaspoon
dried oregano
1/2
teaspoon
dried rosemary
1/2
teaspoon
dried thyme
1
15-ounce can diced tomatoes
1
15-ounce can white kidney beans, drained and rinsed
5
ounces
arugula
3
tablespoons
lemon juice

Instructions

In a large saucepan, combine the onions, carrots, and celery and dry sauté over medium-high heat, stirring occasionally, until the carrots are softened, about 5 minutes.
Add the farro and stir until coated. Add the basil, oregano, rosemary, thyme, and 4 cups water and bring to a boil. Lower the heat to low, cover, and simmer for 30 minutes.
Add the tomatoes and beans, raise the heat to medium-high, and bring back to a boil.
Add the arugula and lemon juice and cook, stirring, until the arugula is a deep green and lightly wilted, 1 to 2 minutes more.
Remove from the heat and serve.

Recipe Notes

SWAP IT: Wheat berries or pearled barley can be substituted for the farro and cooked for the same amount of time.

Vegan St. Patrick’s Day: Bacon and Cabbage + Corned Beef recipes!

JL — Mon, 17 Mar 2025 15:33:24 +0000

Are you gearing up for a vegan St. Patrick’s Day? Today I’m sharing my Vegan “Bacon” and Cabbage recipe from Vegan Pressure Cooking: Delicious Beans, Grains, and One-Pot Meals in Minutes but first, don’t miss this recipe for vegan corned beef.

My husband created the corned beef recipe using my basic seitan recipe as a base. It’s super-easy to make and a fun dish for the vegans and omnivores alike!

As is this vegan “bacon” and cabbage recipe.

PHOTO: Kate Lewis

From my book Vegan Pressure Cooking:

I had a vegetarian “oops” moment years ago in Ireland. I ordered the cabbage and, unbeknownst to me, bacon is a standard ingredient in their version. Since then, I’ve created a simple, plant-based version that cooks up quickly and is sure to wow your omnivore friends and family.

Vegan “Bacon” and Cabbage

Ingredients (Serves 6)

4 tablespoons (55 g) vegan butter
1 package (5 ounces, or 140 g) vegan bacon, cut into 1/2-inch (1.3 cm) pieces
1 sweet onion, cut into half-moon slices
2 potatoes, peeled and diced into bite-size cubes
1 head cabbage, cored and thinly sliced (about 1 1/2 pounds, or 680 g)
1 tablespoon (7 g) smoked paprika
1 1/2 cups (355 ml) vegan chicken-flavored broth
Salt and freshly ground black pepper, to taste

Instructions

In an uncovered pressure cooker, melt the butter on medium-high. Add the bacon pieces and stir well to cover with the butter. Add the onion and sauté until soft, about 3 minutes. Add the potatoes, cabbage, and paprika. Add the broth and stir to combine.

Cover and bring to pressure. Cook at high pressure for 4 minutes. Allow for a natural release.

Remove the cover and add salt and pepper to taste.

Recipe Notes

Because vegan bacon will not have “drippings,” vegan butter adds liquid to the sauté process. You can substitute 1 to 2 tablespoons (15 to 30 ml) extra-virgin olive oil or 1/4 to 1/2 cup (60 to 120 ml) vegetable broth.

You can find vegan chicken-flavored broth at many grocery stores, or heat 1 1/2 cups (355 ml) water with vegan chicken-flavored bouillon.

May the luck of the Irish be there with you!

“Campbell’s” Vegan Vegetable “Beefy” Soup

JL — Sun, 12 Jan 2025 14:45:49 +0000

Driving home from pickleball a couple of weeks ago, I told my husband Dave that as a kid I really liked canned Campbell’s vegetable soup with beef and barley. I think because a storm was rolling in and I had comfort food on my mind. Naturally, I decided to try my hand at a vegan version as soon as I walked in the door.

How it came together

I knew I had dry pearl barley in the pantry so my first consideration was the “beef.” I recently replenished my soy curl supply and decided that would be perfect. Though the color isn’t “beefy” I knew lots of flavors could still make it work (I opted for two “umami”-focused seasonings in the cupboard: McCormick Umami Seasoning and Maggi Seasoning. Aromatic and intensely savory, I did keep in mind that we eat with our eyes first. Bella mushrooms to the vegan “beef” rescue. Coarsely chopped with the rehydrated soy curls I had the right combo for a plant-based meat. Veggies? Simple: frozen. I hope you’ll try it!

1 cup dry soy curls
1 tablespoon McCormick Umami Seasoning (dry)
6 cups water, divided
6 ounces baby bella mushrooms.
3 tablespoons Maggi Seasoning (liquid)
2 tablespoons minced onion
1 12-ounce package frozen mixed vegetables (carrots, green beans, corn, peas)
1/2 cup dry pearl barley

Add the dry soy curls to a small bowl. Add the dry umami seasoning and 1 cup of hot water (Tip: I keep an electric kettle on the counter near the stove to heat water for cooking). Stir and let sit for 10 minutes to rehydrate the soy curls.
Spoon the rehydrated soy curls onto a large cutting board. Add the mushrooms. Chop both coarsely.
Place a large stock pot or large saucepan on the stove over medium heat. Pour the liquid Maggi Seasoning into the pot. Add the minced onion, followed by the chopped soy curls and mushrooms. Heat for a couple of minutes, stirring to avoid sticking. Add the frozen vegetables, dry pearl parley, and the remaining five cups of water. Stir to combine and continue cooking until the broth just begins to boil. Cover, reduce the heat to low and cook for 20 to 30 minutes.
Serve with black pepper.

NOTE: If your instinct is to add salt, taste-test first as the dry and liquid umami seasonings deliver lots of flavor.

JL Fields

Umami Mushrooms and Beans

Craveable Umami

Umami Mushroom & Beans

Ingredients

Instructions

Recipe Notes

Spicy Refried Bean Stew

Spicy Refried Bean Stew

Ingredients

Instructions

Recipe Notes

Roasted Japanese Yams and Tempeh

Roasting Guide

Roasted Japanese Yams and Tempeh

Ingredients

Instructions

Recipe Notes

The Hippie Bowl Formula

The Hippie Bowl Formula

THE FORMULA

Spicy Bowl

Curry Bowl

Little Italy Bowl

Marinated Mushroom Sandwich

MARINATED MUSHROOM SANDWICH

Ingredients

Instructions

Recipe Notes

Cowboy Caviar Mason Jar Salad

Cowboy Caviar Mason Jar Salad

Ingredients

Instructions

Recipe Notes

Two Vegan Cheese Sauces

Umami “Cheese” Sauce

Ingredients

Instructions

Cheesy Chickpea Sauce

Ingredients

Instructions

Recipe Notes

Greens and Grains Soup (from The Complete Plant-Based Diet)

Greens and Grains Soup

Ingredients

Instructions

Recipe Notes

Vegan St. Patrick’s Day: Bacon and Cabbage + Corned Beef recipes!

“Campbell’s” Vegan Vegetable “Beefy” Soup

A cozy, simple soup

How it came together

“Campbell’s” Vegan Vegetable Beef Soup