This dish is special to me because it does two things: It reminds me of the rich flavors I grew up eating, while aligning with how I nourish my family today. Soul food is about flavor, comfort, and tradition — and I believe we can still honor that while making it wholesome and healthier. Plant-based food doesn’t have to be boring, or take you out of your culture and roots. It can allow you to embrace them in new and exciting ways.

Smoky, hearty, and packed with protein, this is a meal that tells a story. One of history, culture, and evolution.

This Black History Month, I’m celebrating with food that honors that past while embracing a healthy future. Let’s eat!

Makes 4 to 6 servings

In a  large pot  over medium heat, cook the vegan sausage slices for 3 to 4 minutes, until lightly browned. Remove and set aside.

In the same pot, add the onion, bell pepper, and celery. Cook with a splash of vegetable broth or water, stirring occasionally until softened, about 5 minutes.

Stir in the garlic, smoked paprika, oregano, thyme, cayenne, black pepper, and salt. Cook for 1 minute until fragrant.

Add the tomato paste and mix well.

Stir in the red beans, bay leaf, and vegetable broth. Bring to a boil, then reduce to a simmer. Cover and cook for 30 minutes, stirring occasionally.

While the beans are cooking, make the quinoa. In a medium saucepan, bring the vegetable broth or water to a boil.

Stir in the quinoa and salt, if using. Reduce heat to low, cover, and simmer for about 15 minutes, or until the quinoa is tender and the liquid is absorbed. Fluff with a fork.

Once the red beans are finished cooking (after 30 minutes), stir in the apple cider vinegar and let sit for a few minutes.

Garnish with green onions and parsley before serving with the quinoa on the side.

Makes 9 squares

Preheat the  oven  to 190°C. Lightly grease (or line with parchment paper) an 8x8-inch square bake pan.

In a  small bowl, mix 1 tablespoon flaxseed and 3 tablespoons water. Let sit for 5 minutes to thicken.

In another small bowl, combine the plant milk and apple cider vinegar. Let sit for 5 minutes to create the vegan buttermilk.

In a  large bowl, whisk together the cornmeal, oat flour, baking powder, baking soda, and salt.

In a separate bowl, mix the flax egg mixture, vegan buttermilk, applesauce, and maple syrup.

Pour the wet ingredients into the dry ingredients and stir until just combined. Do not overmix. 

Pour the batter into the prepared pan and bake for 25 minutes, or until a toothpick inserted into the center comes out clean.

Let cool slightly before serving warm with the red beans and quinoa.