These crispy baked vegan candied walnuts will add sweet and savory flavor, along with healthful Omega-3 fatty acids, to salads, roasted vegetable dishes, whole grains, and more. They’re a wonderful topping or snack, and they make excellent edible gifts, too!

It was only a week ago that I was here chatting about vegan candied pecans. So you may be wondering, why candied walnuts, too?

The honest answer is that, when I tested the candied nuts, I wasn’t sure which was going to work better, pecans or walnuts.

I basically prefer the buttery taste and creamy texture of pecans. I also like their wide, flat halves; the shape makes them especially good for snacking.

Pecans are a bit pricey, though. And walnuts are a little more nutrient-dense, all things considered. Which would it be?

In the end, I really liked both versions, and I liked them in different ways. So, I decided to post both recipes.

Also, writing about these vegan candied walnuts gives me a chance to write about all of the fun and cool health distinctions and health properties of nuts. That’s a win in my book.

This post is divided into a few sections:

• Walnut health benefits
• What to do with vegan candied walnuts
• Tips for a perfectly crispy texture
• How to make crispy baked vegan candied walnuts
• How should I store vegan candied walnuts?
• Can I substitute another type of nut?
• Recipe suggestions

What are the benefits of walnuts?

This is a question that nutrition clients ask me fairly often. Many of the folks that I work with as a registered dietitian are curious about whether some nuts are more healthful than others.

They seem especially interested to know more about walnuts.

As it turns out, walnuts are an especially nutrient-dense food. This is true of nuts in general, but walnuts have a few distinctive properties.

Walnuts and heart health

Nuts have been studied quite extensively for their potential to protect heart health and their association with healthy blood lipids.

Numerous population level studies have shown that higher consumption of nuts is associated with lower rates of cardiovascular disease.

Related to this, nuts seem to have a beneficial impact on blood lipid profiles. Clinical trials in which patients with hyperlipidemia (high cholesterol and/or triglycerides) incorporated more nuts into their diet resulted in significant reductions in total and LDL cholesterol.

Why is this? Two mechanisms might help to explain it.

The first is that soluble fiber in nuts binds to, and encourages excretion of, bile acids during the digestive process. Bile salts transport fat, so this results in reduced fat absorption.

The second mechanism is also related to fiber. When bacteria in our large intestines ferment the fiber in nuts, it produces compounds called short-chain fatty acids, or SCFAs. These SCFAs can help to block the production of cholesterol.

Less absorption + less production = a reduction of cholesterol in our circulatory systems.

Almonds, pecans, peanuts, and walnuts all seem to have an especially strong association with reduced total and LDL cholesterol.

Hazelnuts, pistachios, and walnuts seem particularly associated with improving HDL cholesterol. HDL is the “good” cholesterol that’s thought to actually help protect our hearts.

Walnuts fall into both cardioprotective categories, which is a cool mark of distinction for them.

Antioxidant activity

Nuts are great sources of antioxidants, a group of micronutrients that help to reduce inflammation and protect our cells against damage associated with aging.

There are many different antioxidants. Flavonoids, selenium, Vitamin E, folate, phenolic acid are antioxidants that are typically found in nuts.

It’s possible that these antioxidants are involved with the cardioprotective effects I just mentioned. But they seem to play an even more significant role in protecting our brains.

Walnuts and brain health

Walnuts are especially rich in antioxidants, as far as nuts go.

Unlike many nuts, which have primarily monounsaturated fatty acids, walnuts have a high amount of polyunsaturated fatty acids.

One of these is alpha-linolenic acid, or ALA. This is a type of Omega-3 fatty acid that is thought to be highly anti-inflammatory.

ALA, combined with antioxidants, may help to explain why walnuts are associated especially strongly with brain health.

Inflammation and oxidative stress, which accumulate through aging, are particularly damaging to the brain. The nutrient profile of walnuts gives them special potential to help protect us from cognitive decline.

Several robust, long-term observational studies have shown an association between walnut consumption and higher cognition and memory scores, compared to diets with less nut (specifically walnut) consumption.

The bottom line? Walnuts are highly nutritious! And their good nutrition may help to protect our brains and hearts as we age.

Ways to enjoy walnuts

Here’s a little secret: in spite of knowing how healthful they are, I don’t really enjoy nuts that much.

By this, I mean that I don’t love eating nuts whole. Even if they’re salted and roasted, a handful of them is never what I reach for when I want a snack.

For better or for worse, I’m much more likely to reach for something sweet, or something involving bread/pita/crackers.

Still, I want to harness the nutritional goodness of nuts. So I’ve learned to consume them in ways that I know I’ll stick to on a regular basis.

One such use is to blend them up into dressings. I make a lot of cashew-based dressings, for example, and I like to use almonds in sauces as well. (There’s a really tasty romesco in The Vegan Week.)

I also love to eat nuts in sweeter foods. For example, I incorporate them into my favorite blueberry banana walnut oat bake.

Walnuts make an incredible addition to both vegan banana bread and banana walnut muffins.

I like to grind nuts and dates up into delicious little energy balls.

And now, having just tested two separate versions, I’m a also huge fan of vegan candied nuts.

What to do with vegan candied walnuts

Some might argue that the sugar in these crispy baked vegan candied walnuts is an affront to all of the sensible nutrition that I’ve just mentioned.

I get it, but I try to keep the big picture in mind. In candying walnuts, I’ve suddenly given myself encouragement to eat them much more often than I was before.

I love throwing some of the candied walnuts into salad, and I especially like to sprinkle them on freshly roasted vegetables. I think they’d be great in grain salads, too.

They might even make a fun, sweet/savory addition to pasta.

Rather than adding raw, chopped walnuts to baked goods, it would be fun to add candied nuts to muffins, banana bread, cake, or cookies.

All in all, I find it much easier to snack on these candied nuts than I do plain walnuts.

I’m now eating walnuts on a very regular basis. This is a good thing.

And I’m enjoying walnuts more than I ever have, which is an especially good thing!

Tips for a perfectly crispy texture

Before I talk about the steps in this recipe, it’s important to point out why the texture is so special.

These are the most crispy, light vegan candied walnuts I’ve ever had.

In the past, when I tried to make batches of candied nuts, they always ended up on the sticky side. If they weren’t sticky, they were still not perfectly dry and crispy in the way that I like my candied nuts to be.

Hilariously, it took me ages to think to make vegan candied nuts with aquafaba.

Aquafaba! The most reliable, authentic replacement for the egg whites that are so often used in non-vegan candied nut recipes.

Aquafaba is my first tip for creating vegan candied nuts with a crisp texture and sweet, ultra-thin coating.

The second trick of the trade here is to use powdered sugar.

Not cane sugar, not brown sugar, not maple syrup, and not agave. Powdered sugar.

Use of powdered sugar, also known as confectioners sugar, is truly important in achieving the crispy texture that makes these candied walnuts special.

Last tip? Oven baking! It’s possible to make candied walnuts (or any candied nut) in a skillet. But oven baking helps to create an especially light, crisp texture.

And that texture is what makes these nuts so delightfully snack-worthy. It’s also the reason that they can add texture contrast and crunch to so many of your favorite recipes.

How to make crispy baked vegan candied walnuts

I’ve certainly had a lot to say about walnuts, candied and otherwise, here. Fortunately, this recipe is simple enough that there’s not too much to say about making it.

Step 1: Whisk your aquafaba

The first step in making baked vegan candied walnuts is to whisk one tablespoon and one teaspoon of aquafaba until the mixture is frothy.

That sounds simple enough, but if it’s your first time using aquafaba in a recipe, it may be less than self-evident.

Basically, aquafaba is the liquid that comes in a can of chickpeas. Can it also be created by cooking dry chickpeas from scratch?

Yes. But it’s quickest and easiest to obtain aquafaba from canned chickpeas, and I tend to use canned beans in my cooking, so that’s my default.

Aquafaba from most canned chickpeas will work in recipes, but I recommend finding one that’s from a can of low-sodium or no salt added chickpeas. That way, salty flavor of the aquafaba won’t interfere with your recipe.

If necessary, aquafaba can be whipped into stiff peaks, just like egg whites. For most of the recipes in which I use it, only a light whisking is necessary. And that’s what you’ll do here.

Step 2: Mix aquafaba and seasonings

The next step in making the baked, vegan candied walnuts is to mix together the whisked aquafaba, powdered sugar, and some spices.

I like to use cinnamon, chili powder, and salt. It’s a nice marriage of savory and sweet, and it’s not overwhelming in flavor.

However, you could add heat to the recipe with a pinch of cayenne. You could also try entirely different spices from the ones I use. Curry powder, turmeric, cumin, garam masala, a ground harissa seasoning: there’s room to play here.

Step 3: Coat the walnuts

In step 3, you’ll mix the walnut halves and pieces with the aquafaba/sugar/spice mixture.

Try to do this thoroughly, until all of the walnuts are fully coated.

Step 4: Bake

In step 4, you’ll transfer the coated walnuts to a parchment-lined baking sheet and transfer them to a 300F oven.

Bake the walnuts for 25-30 minutes, stirring the walnuts gently on the sheet with a heatproof spatula every 10 minutes.

Each time you stir, be sure to leave the walnuts in a single, even layer on the baking sheet. This helps them to bake evenly.

Step 5: Cool

As hard as it may be to wait for the vegan candied walnuts to cool 100% before trying them (or storing them), it’s also really important.

Cooling is the final step in getting the walnuts nice and crispy. Tempting though it will be, try to allow the nuts to cool entirely before you dig in.

How should I store vegan candied walnuts?

The nuts should be stored in an airtight container at room temperature for up to two full weeks.

If, that is, you can manage to resist finishing the vegan candied walnuts before two weeks pass by. In my experience, it’s unlikely.

Can I substitute another type of nut?

I know that I’ve sung praises to the benefits of walnuts in this post, but it is certainly possible to substitute another nut in the recipe.

The nuts I recommend most are either pecans (see the pecan version of this recipe here), or cashews.

Nuts with harder textures, like almonds or pistachios, will also work. But nuts with softer textures, like walnuts or pecans, will become the most light and crispy.

Recipe suggestions

Candied nuts are very versatile. If you like sweet and savory flavors, then chances are you can find a lot of recipes in which to enjoy them.

Here are some of the recipes that I’d like to add the vegan candied walnuts to, or sprinkle them on top of, sometime soon:

• Roasted butternut salad with quinoa and grapes
• Autumn harvest salad
• Braised red cabbage
• Winter panzanella
• Farro breakfast salad with sweet potatoes and apples
• Spice roasted cabbage steak wedges
• Roasted carrot hummus
• Vegan farro bowl
• Radicchio Brussels sprout salad
• Vegan harvest bowls with tempeh and roasted root vegetables
• Farro salad with balsamic roasted cauliflower
• Quinoa kale stuffed sweet potatoes

And if none of that appeals, then feel free to snack away. Here’s the recipe.

I hope you’ll enjoy the candied walnuts and find some of your own favorite ways to use them. If you do, let me know what you make!

xo

References:

Altamimi M, Zidan S, Badrasawi M. Effect of Tree Nuts Consumption on Serum Lipid Profile in Hyperlipidemic Individuals: A Systematic Review. Nutr Metab Insights. 2020;13:1178638820926521. Published 2020 Jun 15. doi:10.1177/1178638820926521

Arab L, Ang A. A cross sectional study of the association between walnut consumption and cognitive function among adult US populations represented in NHANES. J Nutr Health Aging. 2015;19(3):284-290. doi:10.1007/s12603-014-0569-2

Baden MY, Liu G, Satija A, et al. Changes in Plant-Based Diet Quality and Total and Cause-Specific Mortality. Circulation. 2019;140(12):979-991. doi:10.1161/CIRCULATIONAHA.119.041014

Chauhan A, Chauhan V. Beneficial Effects of Walnuts on Cognition and Brain Health. Nutrients. 2020;12(2):550. Published 2020 Feb 20. doi:10.3390/nu12020550

Guasch-Ferré M, Li J, Hu FB, Salas-Salvadó J, Tobias DK. Effects of walnut consumption on blood lipids and other cardiovascular risk factors: an updated meta-analysis and systematic review of controlled trials. Am J Clin Nutr. 2018;108(1):174-187. doi:10.1093/ajcn/nqy091

O’Brien J, Okereke O, Devore E, Rosner B, Breteler M, Grodstein F. Long-term intake of nuts in relation to cognitive function in older women. J Nutr Health Aging. 2014;18(5):496-502. doi:10.1007/s12603-014-0014-6

Valls-Pedret C, Sala-Vila A, Serra-Mir M, et al. Mediterranean Diet and Age-Related Cognitive Decline: A Randomized Clinical Trial [published correction appears in JAMA Intern Med. 2018 Dec 1;178(12):1731-1732]. JAMA Intern Med. 2015;175(7):1094-1103. doi:10.1001/jamainternmed.2015.1668

The post Crispy Baked Vegan Candied Walnuts appeared first on The Full Helping.

These crispy baked vegan candied pecans are the best I’ve ever had! A mixture of aquafaba and powdered sugar, plus oven baking, is key to achieving a super light and crispy (not sticky!) texture. The candied pecans are great for snacking, to use in recipes, or to give as holiday gifts.

One month ago would have been such a perfect time to publish this post.

Candied pecans, and candied nuts in general, make wonderful holiday gifts. They’re also a lovely party favor or small gift for a friend who’s hosting a gathering.

I did actually make these wonderful, crispy vegan candied pecans in advance of Christmas. My neighbor received some, and so did a few yoga friends. I enjoyed snacking on them and crumbling them into my salads.

I didn’t, however, get around to writing about them before the holidays had come and gone.

To write about them now is, I guess, a perfect expression of where I am lately: embracing the philosophy that things take as long as they take, and perfect is the enemy of good.

But while we’re on the topic of perfection, I have to say that these are just about the most perfect vegan candied nuts I’ve had, let alone made myself.

Today, I’m finally sitting down to tell you about them.

The secret to perfectly crispy, not-even-a-little-bit sticky vegan candied pecans

When I made this recipe, it was not my first go-around with homemade, vegan candied nuts.

Actually, I’ve made a bunch of candied nut recipes through the years, using all sorts of nuts (and sometimes seeds).

I always ended up with the same issue, which is that the nuts were crispy when they first emerged from the oven. After a few days, though, they lost some of their crunch.

Over time—sometimes very little time—they became a bit sticky. The worst batches were downright gluey.

It was discouraging. The thing that I like about candied nuts is a light, very crispy texture.

It’s that crispy texture that makes it fun to find candied nuts in a big, soft, leafy green salad. And I think that it’s what makes candied nuts nice for snacking, too.

Breakthrough #1

When I first tested this recipe, I wasn’t sure it would be any different. Then I realized that most non-vegan candied nut recipes call for beaten egg whites.

I had tried vegan candied pecans with flax egg and various combinations of vegetable oil and sweetener. But I’d never tested one with aquafaba, which is arguably the most egg-like vegan egg.

Breakthrough #2

That was my first big breakthrough. Breakthrough #2 was to use powdered, or confectioners, sugar.

I spent some time researching possible sweeteners for my candied pecans: maple syrup, agave, brown sugar, cane sugar, etc.

Liquid sweeteners were the least successful. Each batch of candied nuts I made ended up sticky. Cane and brown sugar were a little better, but crispy texture didn’t last long.

It was this article by David Lebovitz that convinced me to give powdered sugar a try.

That move, combined with aquafaba, was the game changer.

I needed to tinker around with seasonings a bit, but the texture of my vegan candied pecans with aquafaba + powdered sugar was perfectly crispy on the first try.

Best of all, the candied nuts remained light and shatteringly crisp at the surface through their whole storage time (not that they lasted long). I didn’t even have to think about transferring them back to the oven for re-crisping.

And they weren’t even a little bit sticky.

Oven baking vs. stovetop

Mid-January, it’s no big deal to turn on the oven. Come summertime, it may be less appealing.

So, I wondered whether it might be worthy making the candied pecans in a frying pan or skillet, rather than baking them.

I tested both methods—low and slow in a skillet vs baking—and baking was by far the winner for crispy texture.

It’s certainly possible to make candied pecans on the stovetop, and I don’t discourage anyone from experimenting with that cooking method.

But if a crispy texture is your objective, then I recommend oven baking. Added bonus? It’s more time-consuming than stovetop cooking, but it’s more hands-off!

How to make the best, most crispy vegan candied pecans

The crispiest and most salty-sweet pecan halves come together with little fuss. Here are the steps.

Step 1: Lightly beat aquafaba

In step 1, you’ll drain the liquid from a can of chickpeas.

Low sodium chickpeas are best, so that the salty flavor of their chickpea brine doesn’t interfere with this recipe (or any other).

However, I’ve used plenty of aquafaba that came from chickpeas not labeled as low-sodium, and the aquafaba did its job. I simply had to adjust other salt in the recipe.

Aquafaba can be stored in an airtight container in the fridge for up to four days once opened, and it can be frozen for up to 8 weeks.

Step 2: Mix aquafaba with seasonings and powdered sugar

In step 2, you’ll mix your lightly beaten aquafaba (this sounds fancier than it is—basically, you whip aquafaba with a whisk till frothy) with some seasonings.

For this recipe, I use cinnamon, salt, chili powder, and sugar.

The sugar needs to be powdered sugar. I know that I’ll get some questions about whether a different type of sugar can be used for these vegan candied pecans.

Technically, you can, but if you want the candied nuts to be crispy, then you’ll be proceeding at your own risk.

I tested the recipe with both brown and cane sugar, and both worked well from a flavor perspective. However, neither of the two resulted in pecan halves that had a crispy texture and crackle at the surface.

Only powdered, also known as confectioners, sugar did that. If you have some, or if you can easily get it, I recommend using it!

Step 3: Coat your pecans

In this step, you’ll simply mix your pecan halves with the sugar and seasoning mixture. I do this with a spatula.

Mixing should take a full minute or two, so that all pecan halves are well-coated.

Step 4: Bake

The vegan candied pecans will bake at 300 for 25-30 minutes.

You’ll want to bake them on a baking sheet that’s lined with parchment or silpat (even if your sheet is nonstick).

I also recommend stirring them every 10 minutes. This will help them to brown evenly in the oven.

The pecan halves are ready when they’re a deep brown and smelling a bit toasted.

Step 5: Cool

Now it’s time to cool the vegan candied pecans.

I can’t emphasize strongly enough how important it is to allow them to cool entirely before putting them into an airtight storage container for storage.

If you do that while the nuts are still warm, they’ll essentially steam in their container. This will soften them and disrupt their lovely, crispy, sugary coating!

Allow the pecans to cool for at least a few hours before breaking them apart and storing or eating them.

Flavor variations

I season the candied pecans with cinnamon, salt, and chili powder.

For me, the chili adds spice without adding heat. Combined with cinnamon, it gives the candied pecans some savory notes without making them overly savory or spicy.

If you love heat, then you could certainly add a pinch of ground cayenne pepper to this recipe.

You could also experiment with allspice, cloves, cumin, coriander, or Chinese five spice. There’s a lot of space to play and have fun with the flavors of this recipe!

Storage

How long do the vegan candied pecans last?

They’ll keep in an airtight container—crispy the entire time!—for up to two weeks. However, my experience is that the nuts are too tasty and enticing to store for very long.

Using other types of nuts

Could you use cashews in this recipe? Almonds? Walnuts?

The answer to the last of those three options is most definitely a yes. In fact, tomorrow I’ll share the candied walnut version of this same recipe.

Candied walnuts and almonds will also work with the method I shared above. Just keep in mind that they both have a harder texture than walnuts and pecans, which have some buttery softness.

I think that the capacity of both walnuts and pecans to remain tender while crisping at the surface makes them especially nice for a candied preparation.

The benefits of pecans

Speaking of, what’s nutritious and special about pecans?

For one thing, pecans are packed with heart-healthy monounsaturated fats and protein. These fats can help to keep us full after meals.

Pecans are also a good source of fiber, and they boast flavonoids. These flavonoids, which are also found in coffee, tea, onions, kale, grapes and red wine, and berries, may have a protective effect when it comes to heart health.

Finally, pecans contain a trio of minerals—manganese, copper, and zinc—that are important for health. Zinc in particular plays an important role in immune function.

What should I do with vegan candied pecans?

Technically, you don’t have to do anything with these lovely, salty, sweet, and savory nuts. They’re delicious to snack on, and I find them very satisfying, too.

If you don’t want to snack on them, you can try one of the following uses:

• Adding to salads or slaws
• Using them as a topping for oatmeal (or another hot cereal)
• Adding to bread dough
• Folding the nuts into brownies, chocolate chip cookies, or chewy oatmeal raisin cookies
• Sprinkle on top of roasted carrots, beets, or other root vegetables

The recipe

If you weren’t a candied nut enthusiast before, then I hope you feel inspired to play with these vegan candied pecan halves a little bit now.

I have a hunch that you won’t be sorry to have a batch at home!

I love classic, homey desserts: fluffy, delightful vegan cake recipes, chewy and chocolate-laden cookies, or slices of veganized, all-American pie.

Even so, it can be fun to satisfy my sweet tooth with something a little different. Candied nuts were a really nice, sweet addition to my December, and I look forward to bringing them into 2023 with me.

Hope you’ll find the texture of these candied pecans to be as impressive as I have! Let me know, and I hope you’ll enjoy them.

xo

The post Crispy Baked Vegan Candied Pecans appeared first on The Full Helping.

Quick pickled onions instantly transform salads, bowls, and sandwiches with a burst of flavor. They’re an easy way to elevate vegan meals! My go-to recipe takes only 10 minutes to prepare. It’s easy and reliable, and I share options to use it with other vegetables, too.

If the past week has involved any amount of holiday cooking, you may find yourself in need of a week off.

My Thanksgiving week actually didn’t involve any cooking. But it did involve a sincere effort to slow down, take a few days off, and savor time with my mom.

For me, this also meant a break from the kitchen. I worked on defrosting a lot of what I already had at home. This included some vegan chick’n, some bagels for sandwiches, a store-bought frozen pizza, and two burritos.

In my freezer there are usually some random portions of cooked grains, beans, tempeh, or tofu from past weeks of vegan meal prep. It’s easy to turn these ingredients into simple vegan lunch bowls.

And those lunch bowls are better when quick pickled onions are involved.

If any ingredient deserves to be labeled as a flavor hack, it’s quick pickled onions. They contribute acidity, saltiness, and the savoriness of onion. However, they’re much more mild than raw onion, which can “repeat” on one, as my mom used to say, for hours after a meal.

I reference quick pickled onions often on this blog, but I have yet to actually share my go-to recipe. I’m fixing that today.

What are quick pickled onions?

Quick pickled onions are onions that have been soaked in an acidic pickling liquid and refrigerated until they’re eaten.

Usually, quick pickled onions have been sliced thinly prior to pickling.

What’s the difference between quick pickling and long pickling?

What, exactly, makes quick pickled onions quick?

The “quick” designation refers to the fact that these onions are soaked in pickling liquid, then transferred to the fridge.

In fact, quick pickling is sometimes called “refrigerator pickling” instead.

With traditional—i.e., long—pickling, pickles are put through a canning bath and then canned. They become shelf stable through canning, which means that the can be stored for long periods of time.

Quick pickled onions, on the other hand, along with all quick pickled vegetables, should be consumed within about 2-4 weeks. (Some guides say that quick pickles keep for up to 2 months, but I eat them sooner, just to be on the safe side.)

The pickles need to be kept cold through their entire storage time.

Here’s the other “quick” thing about quick pickled onions: they’re quick to make!

Even fifteen minutes in pickling liquid, especially if that liquid is hot, will be enough to soften the onions, remove some of their “bite,” and season them a little.

The longer you allow the quick pickled onions to rest in the fridge, the more flavorful they’ll be.

What do quick pickled onions taste like?

Speaking of flavor, you can expect quick pickled onions to have some of the pungency of regular onions.

However, they’ve got less of a spicy quality than regular raw onions, and I think that they tend to have less of an aftertaste.

Because quick pickled onions are made with an acidic pickling liquid, they tend to be tangy and sharp. Pickling liquid is salty, so the onions can also add a salty dimension to food.

You have the choice to add some sugar to pickling liquid, and I usually do. This helps to offset all of the vinegar that’s used, and it can give quick pickled onions a slight sweetness.

How to make quick pickled onions

My favorite thing about refrigerator pickling is how incredibly easy it is. There are only a few steps toward zippy vegetable goodness.

Step 1: slice your onions

You can use a food processor, mandolin, or a good, old-fashioned chef’s knife to thinly slice your onions for pickling.

Step 2: making pickling liquid

Liquid for quick pickles is usually made with a combination of vinegar, water, and salt.

The vinegar can be distilled white vinegar, apple cider vinegar, white wine vinegar, or rice vinegar.

I usually use white vinegar or apple cider vinegar to make pickles. This recipe calls for apple cider vinegar, but you can use any of the above instead.

I think that it’s essential to use enough salt in pickling liquid. Salt will lend character and flavor to the onions, or to any vegetable that you’re choosing to pickle.

Finally, I do prefer to add a little sugar to my pickling liquid. I don’t add a lot, but the slight sweetness that sugar imparts helps to balance the flavor of the onions. You can omit the sugar in this recipe if you prefer to.

To heat or not to heat?

I choose to bring my pickling liquid to a simmer before pouring it over my thinly sliced onions.

This isn’t an essential step in the process—technically, you can make a quick pickle with cold pickling liquid. That’s especially true if the quick pickle has plenty of time in the fridge. Over the course of days, the pickling liquid will continue to soften and flavor your onions.

However, I think that heating the pickling liquid does two things. First, it helps to dissolve salt and sugar into the vinegar and water.

Second, it helps to soften and flavor your sliced onions right away. If you want to enjoy them soon after preparing them, it’s best to use hot liquid.

When I make quick pickled onions with hot pickling liquid, I typically find that they’re ready to eat within as little as 15 minutes. They won’t have developed a lot of flavor at that point, but they’ll still have a good kick to contribute to dishes.

Step 3: soak the onions

All you need do in this step is to soak the onions in the pickling liquid.

What matters most here is the container you put the onions into.

I use a wide-mouthed 2 pint/950ml mason jar to store the onions. This is really more room than is necessary, since the onions shrink down after pickling. But it doesn’t hurt to have some extra wiggle room.

If you use a smaller onion, then you can get away with using a 1 pint/480ml jar, too, or something of a similar size.

I have a jar funnel that I use when I pour my hot pickling liquid from a saucepan into the mason jar. You don’t really need to use this; it’s just an easy way to prevent spills.

Step 4: store

At this point, you need only cover your jar and transfer the onions to the fridge. There, they’ll keep for 2-4 weeks in their pickling liquid.

Step 5: enjoy

For the weeks in which you have quick pickled onions in your fridge, you’ll be able to enjoy them in so many ways.

Think: salads, grain bowls, burritos, tacos, wraps, and so much more. I’m sharing some specific recipe ideas below.

What type of onion should I use?

This is a great question!

Personally, I like to quick pickle red onions best. But I’ve made this same recipe many times with white or yellow onion, because I had run out of red. It always works, and I always love the pickled onion flavor.

I’ve also used the same recipe to pickle shallots when I ran out of onions. That works, too.

Can I use this recipe for other vegetables?

Most definitely.

You can use this same quick pickle recipe for:

• Sliced cucumber
• Green beans
• Shaved carrot strips or thin carrot slices
• Sliced jalapeños
• Sliced radishes
• Sliced beets
• Small cauliflower florets

As you can see, many vegetables make a great quick pickle.

Recipe suggestions

Below, you’ll see some of the vegan recipes that I love to use my quick pickled onions in or on.

This list is by no means exhaustive. If you make the onions and find that you love them, then I’d say you should add them to as many dishes as you like.

However, here are some of the dishes that my pickled onions will find their way into, when I’m fortunate enough to have a jar in my fridge.

Salads

• Tahini mint kale salad
• Chickpea Greek salad
• Tempeh quinoa salad with cumin vinaigrette
• Roasted butternut squash salad with quinoa, grapes, and Brussels sprouts

Bowls

• Macro bowls
• Turmeric rice bowls
• Chickpea burrito bowls
• Warm winter squash bowls

Wraps & sandwiches

• Rice & bean collard wraps
• Lentil tahini wraps
• Tofu egg salad sandwich
• Miso tahini vegetable sandwich

Grain & bean dishes

• Cumin spiced lentils and rice
• Turmeric rice, beans & greens
• Quinoa kale stuffed sweet potato skins
• Lemon dill zucchini chickpea rice

I could probably go on and on. But instead, I’ll share the recipe.

If you’ve never made quick pickles because it seemed to you that it might be difficult, I hope this post changes your mind!

More importantly, I hope it encourages you to try making this very versatile veggie side/accompaniment. Once you get into the habit of having quick pickled onions around, you’ll likely find that you want to add them to everything.

Onions are pretty nutrient-dense, so that’s a good thing!

Experiment, enjoy, and let me know what you make.

xo

The post 10-Minute Quick Pickled Onions appeared first on The Full Helping.

This vegan salisbury steak with mushroom gravy is made with nutritious, satisfying tempeh. It’s an entirely homemade, plant-based version of the classic American comfort food dish. This is a hearty and cozy meal that’s perfect for winter and also a great option for the holidays.

I have a soft spot for American comfort food classics. Specifically the types of recipes that have, and could, end up as TV dinners.

The reason for this may be that I ate a lot of TV dinners growing up.

I came from a family of Greek immigrants who cooked, but also delighted in the convenience of ready-to-eat food in American supermarkets.

My grandmother and mother both liked microwave dinners, and I followed in their footsteps. Turkey tettrazini, chicken à la king, Swedish meatballs, meatloaf with gravy, mac n’ cheese, pot pie—I loved every single one of these.

I channel this love into many of my vegan comfort food recipes now. Chickpeas à la king, mac n’ cheese with peas, shepherd’s pie, lentil sweet potato loaf, cheesy quinoa broccoli bake—these are just a few of my favorite meals that are inspired by American comfort classics.

Now, vegan Salisbury steak is joining that list.

I was inspired to make this recipe when I saw Eric Kim’s recipe in the New York Times. “Salisbury steak deserves another chance,” the headline read.

I thought back to tasting and loving the frozen version as a kid. I remembered liking it because the beef was a patty, not an actual steak, which I preferred. My mom would serve it with a baked potato, and of course, there was that savory gravy (Worcestershire sauce!).

Kim’s article seemed like a pretty great reason to try a vegan version of Salisbury steak. So I did.

What is Salisbury steak?

Salisbury steak is a “steak” made from lean, ground beef. In the original recipe, it’s broiled, then seasoned to taste with butter, pepper, salt. Worcestershire sauce, mustard, horseradish, and lemon juice are option.

That recipe was developed by Dr. James H. Salisbury. Salisbury, who was born in 1823 and died in 1905, served as a physician during the Civil War.

Today, he’s known for his eponymous “steak” recipe. Salisbury was also one of the first physicians who argued that a specific diet was integral to overall health and well-being.

The diet he believed in consisted mainly of meat, with vegetables, fruits, starches and fats limited to a third of the diet. (The irony of sharing one of his recipes on this plant-based blog is fun.)

Apparently, Salisbury recommended that his steak recipe be eaten three times daily, with hot water to flush the digestive system.

Salisbury steak is similar to the traditional recipe for Hamburg steak, which is the recipe that the hamburger evolved from.

Salisbury steak caught some interest and became popular after World War I. Anti-German sentiment was strong at that time, and “Salisbury steak” described the ground beef dish without reference to a German city.

The recipe became a comfort food classic through TV dinners, which rose to popularity in the 1950s and 60s.

How to make vegan salisbury steak

When I chatted with Eric Kim about his recipe, he said that for him, its essence lay in the “umami-rich” onion mushroom gravy. This part of the recipe is easy to make vegan.

As for the steaks themselves, I turned to what is probably my favorite plant protein: tempeh.

Tempeh is probably my go-to when I really want to achieve the effect of “meatiness” in my recipes.

I use it to make tempeh bacon, tempeh meatballs (and tempeh meatball subs), tempeh tacos, and tempeh nuggets.

It also shows up in a lot of other, simple recipes: lemon pepper baked tempeh, balsamic mustard baked tempeh, and tempeh lunch salad.

The tempeh meatballs, in particular, are a fan favorite recipe from this site. And it’s a consensus that I agree with.

The meatballs are easy to make, deeply savory, and I think they’re as flavorful as store-bought vegan meatballs. (I’m a big fan of vegan meats, so in my book this is a compliment.)

I used the same ingredient base as I use for those meatballs—tempeh and walnuts—to make my Salisbury steaks. I adjusted the seasoning here, inspired by Kim’s recipe.

And of course, they have a different shape than the meatballs. They’re patties, rather than little globes.

I’m so happy with how they turned out. Here are the steps you’ll go through to prepare the entire recipe, steaks included.

Step 1: simmer your tempeh

Speaking of tempeh, I recently posted a recipe for tempeh nuggets. In that post, I mentioned that simmering tempeh in broth before cooking takes care of two purposes.

First, it helps to remove some of tempeh’s natural bitterness. This is the reason why many tempeh recipes call for steaming tempeh prior to cooking in other ways.

Second, it seasons the tempeh somewhat. More seasoning gets added when the tempeh is turned into patties.

For this recipe, you’ll crumble the tempeh before simmering it.

Step 2: process and season the tempeh

At this step, you’ll process the tempeh with walnuts and a number of seasonings, until it’s a mixture that you can shape into patties.

Step 3: bake the steaks

The patties need to bake in the oven for about 20 minutes, or until golden brown and crisping up on each side.

Step 4: make mashed potatoes

While the tempeh Salisbury “steaks” are baking, you’ll make mashed potatoes.

I’m a fan of steaming potatoes for mashing—I think it gives them better flavor than boiling, which can water-log the potatoes.

For this recipe, I make simple mashed potatoes with steaming russet potatoes as the first part of the process.

Step 5: make mushroom gravy

A very rich, savory mushroom and onion gravy is the component that brings these vegan Salisbury steaks to life!

This may become my new favorite gravy recipe to make at home. The Worcestershire sauce and a hint of Dijon mustard give it a really fun intensity of flavor.

And there’s a touch of cream added to most Salisbury steak gravy recipes, so I follow suit. I use my go-to cashew cream, which works perfectly.

If you need a substitute, you can try the same amount of an unsweetened, store-bought vegan creamer.

Step 6: plate and serve

At this point, the only remaining step is to plate the tempeh steaks with the potatoes and smother everything in gravy.

Serving suggestions and accompaniments

I’ve been enjoying serving this vegan Salisbury steak with simple, steamed broccoli or baby broccoli.

But the recipe would be wonderful with so many other vegetable side dishes:

• Any simple green salad
• Braised red cabbage
• Green beans with vegan butter, salt, and pepper
• Miso butter brussels sprouts
• Perfect winter chopped salad
• Sautéed spinach, chard, or kale
• Radicchio Brussels sprout salad

…and the list goes on and on. Essentially any simple preparation of a seasonal vegetable that you love could be a nice pairing with the Salisbury steak.

Meal prep & storage

I’ve been writing a lot about my meal prep routine and some of my favorite vegan meal prep dinners.

I’m happy to tell you that the vegan Salisbury steak would be a good contender.

All of the components here will keep for up to 5 days in airtight containers in the fridge. And everything can be frozen for up to 8 weeks.

If you want to freeze it all, or freeze leftovers, I recommend freezing the “steaks” separately from the potatoes and gravy. This way, they won’t become soggy as you defrost.

Are the vegan salisbury steaks gluten-free?

Most vegan Worcestershire sauce (and Worcestershire sauces in general) have gluten in them, so as written, no, the Salisbury steak isn’t gluten-free.

However, the Worcestershire sauce can be replaced with tamari or coconut aminos if you’d like to make the recipe gluten-free.

In addition, be sure to also use a certified, gluten-free vegetable broth in the recipe.

I had some of the steak, potatoes, and gravy in my freezer this past week. And I’m happy to tell you that it was one of the cozy recipes that helped me to feel better and take care of myself.

I hope that this comfort food will truly be comforting for you, too, at a moment when you need that from your meals.

Enjoy!

xo

The post Vegan Salisbury Steak with Mushroom Gravy appeared first on The Full Helping.