How to Create Vegan Soul Food Recipes at Home

Soul food is a traditional hallmark of Black culture, and when we think about it, fried chicken, ribs, chitlins, fatback, hushpuppies, corn and greens often come to mind.

However, soul food has evolved to also include vegan or plant-based versions as a cleaner way to enjoy some of our traditional favorites. Moreover, creating these vegan soul food recipes at home can be just as fulfilling.

Trilanda Kei Colbert and Vegan Soul Food Cooking

Vegan soul food is definitely something certified integrative nutritionist Trilanda Kei Colbert, Indianapolis founder and CEO of Kei2Health LLC, knows about. Decades ago, Colbert took the journey of clean eating due to her own at-risk health issues and discovered a healthier way to enjoy meals, including vegan soul food recipes, while living an elevated lifestyle.

She has professionally practiced holistic and natural healing through foods for over 20 years.

Colbert says, “There are many benefits from having a vegan diet, including overall health, along with animal and environmental welfare. My primary focus is on the health benefits such as heart health, improved digestion, reduced risk of diseases and weight management.”

She continues, “It’s important to have well-balanced meals that are nutrient-dense when following a vegan diet. Many vegans are often deficient in iron, calcium, omega-3, and B12.

Supplements can be used, but I prefer to first incorporate a variety of foods to receive these vitamins and nutrients. The more colorful fruits and vegetables on your plate, the better. This includes nuts if there are no allergies, quinoa, lentils, beans, and whole grains.”

“I strongly recommend staying away from processed vegan foods as they are filled with artificial items and chemicals which cause more harm than good. Food products that are ‘pretending’ to be something else. For example, pre-made vegan chicken patties, wings, and burger patties. Also, avoid eating junk food in excess, such as fries, chips, and other snack foods. Stick with real food so you know exactly what you are putting into your body.”

Making Vegan Soul Food Recipes

Books and online videos are always a great way to learn how to make vegan soul food recipes at home, however, Colbert shares, “For me, it’s all about seasoning. For people that come from eating meat, you don’t want bland, unseasoned meat. What makes it tasty is how well it’s seasoned or having a flavorful sauce. So, you want to do the same things for your vegetables.”

She adds, “I use a lot of garlic and vegetable broth to give it another layer of flavor.”

“You can make chickpea patties or do a meatloaf with lentils and chic peas.” According to Colbert, other great substitutes for meat are portobello mushrooms and chicken of the woods mushrooms, which give you the texture and flavor of chicken.

RELATED: Dr. Brooke Brimm Drops Vegan Knowledge on the Culture

Vegan Soul Food Recipes Mix and Match

To get yourself going at home, try the mix-and-match method. Search for different vegan soul food recipes online that you find appealing and add your own spin or take some ingredients out. You can also take several recipes and mix different ingredients from each one to create vegan soul food recipes that are all your own.

In addition, don’t forget about the famous vegan Tabitha Brown. Her platform has lots of vegan soul food recipes, how-tos and suggestions. For example, for mac and cheese, Brown suggests using ingredients such as butternut squash, chopped russet potatoes, and an unsalted dairy-free butter alternative.

Other social media influencers and food creators to follow on Instagram for countless vegan soul food recipes include:

1. Todd Anderson, Turnip Vegan
2. Shakalya Felixce, Sweet Green Vegan
3. Brooke Brimm, Vegan Soul Foodie

Cook collard greens. Substitute meat for minced garlic and chopped red onion while adding in smoked paprika, black pepper, virgin olive oil, and vegetable broth like Colbert explains in her own collard greens and black-eyed peas recipe below.

Let’s not forget our beloved cornbread. Colbert also shares her secret, which includes all-purpose flour, yellow cornmeal, organic cane sugar, salt, baking powder and virgin olive oil. Furthermore, substitute with oat milk or another dairy-free, nut product instead of using milk.

If you would like to start collecting vegan soul food recipes, these cookbooks can help, “Southern Vegan: Delicious Down-Home Recipes by Lauren Hartmann” and “Unbelievably Vegan” by Charity Morgan.

You can also learn more about Trilanda Kei Colbert and Kei2Health LLC online, and watch her YouTube channel here.

Here are three recipes to get your going in the meantime.

Collard Greens & Black-Eyed Peas

Makes 6 servings

Ingredients

3 tablespoons extra virgin olive oil
1 tablespoon garlic, minced (about 2 large cloves)
1 medium red or yellow onion, chopped (about 1 cup)
12-16 ounces collard greens, fresh, rinsed, stems removed and chopped into bite-sized pieces
1 cup water (or vegetable broth)
1 teaspoon salt, more to taste
1 teaspoon black pepper, more to taste
1 teaspoon smoked paprika
1-15 ounce can black eyed peas rinsed and drained

Preparation

1. Add oil, garlic, and onion to a large pot, stir, and cook on medium-high heat for 5 minutes.
2. Add collards to the pot, stir and cover for 5 minutes.
3. Add seasonings and water or broth. Lower heat to medium. Cover and cook for 30-45 minutes.
4. Add drained beans and stir together. Turn off heat. Cover and warm for 5 minutes.
5. Serve with cornbread.

Vegan Cornbread

Ingredients

1 1/4 cups all-purpose flour
1 cup yellow cornmeal
1/4 cup organic cane sugar
1 teaspoon salt
1 tablespoon baking powder
1 1/4 cup unsweetened oat milk or your favorite dairy-free milk
1/3 cup extra virgin olive oil

Instructions

1. Preheat the oven to 400 degrees and lightly grease an 8 x 8 pan or a 9-inch round cake pan.
2. In a large bowl, combine the flour, cornmeal, sugar, salt and baking powder and stir.
3. Pour in the dairy-free milk and canola oil. Stir until well combined. Pour batter into prepared pan.
4. Bake for 20-25 minutes until a toothpick inserted into the center comes out clean.

Benefits of Olive Oil:

• Low in saturated fat – improves cholesterol and lowers risk of heart disease
• Neutral flavor
• Supports memory and brain function
• Reduces inflammation
• High in antioxidants
• Helps reduce the risk of type 2 diabetes

Easy Apple Crisp

For Filling

Ingredients

2 large apples
2 tablespoons flour
2 tablespoons organic cane sugar
1 teaspoon cinnamon
¼ teaspoon nutmeg

For Topping

¼ cup flour
¼ cup brown sugar or organic cane sugar
¼ cup solid coconut oil or ½ cup cold plant butter (½ stick)
½ teaspoon ground cinnamon
½ cup oats

Preparation

1. Preheat oven to 350 degrees.
2. Combine apples with flour, cinnamon, and nutmeg; then arrange the mixture evenly in an 8×8-inch baking dish.
3. Mix flour, brown sugar, coconut oil or butter, and cinnamon in a bowl using a pastry cutter until evenly crumbled. Fold oats into flour mixture; sprinkle and press topping into apples.
4. Bake 30-35 minutes until topping is lightly browned and enjoy.

Health Benefits of Apples:

• Packed with nutrients and antioxidants-help fight sickness
• Aids in digestion, promotes good gut health
• Aids in weight loss and diabetes prevention
• Improves heart health, lowers blood pressure and cholesterol