Planted Society at Wheatsville

Thank you for attending a Wheatsville Cooking Show with Planted Society. Here are all of our recipes from recent classes. Please remember to support local (if you can!) when choosing where to shop! Many thanks to Wheatsville for sponsoring!

Palestinian Maftoul Salad

We adapted our recipe from Canaan – an amazing Palestinian food company based in Jenin whose mission is to support Palestinian farming communities: Maftoul Salad


For the Maftoul:

  • 1 Onion – Chopped small
  • 1 Cup Dried Maftoul
  • Olive Oil
  • 2 Cups Water
  • Salt


For the fresh salad:

  • 2 Cups Chopped Cucumber
  • 1 Finely Diced Chili Pepper (any kind you like!)
  • 1 Big Handful of Chopped Parsley
  • 1 Cup of Chopped Roasted Red Bell Pepper
  • 1 Cup of Fresh Bell Pepper
  • ½ Cup of Golden Raisins (soak in hot water for a couple of hours beforehand if you like!)
  • 2 Lemons (Juiced)
  • Handful of Almonds
  • 3 T Za’atar Spice + 3 T Olive Oil


You will need:

  • A knife and a cutting board
  • A large saucepan
  • A small saucepan for toasting almonds and spices


  1. To make the Maftoul: Saute the onions and maftoul in olive oil for a few minutes.
  2. Add a healthy sprinkle of salt and cover with the water, bring to a boil.
  3. Lower to a simmer, cover for 12 minutes.
  4. Fluff when done and spread out on a pan to let it cool before adding it to the fresh ingredients.
  5. To a large bowl, add all of the remaining chopped vegetables, lemon juice, a sprinkle of salt and a drizzle of olive oil.
  6. Once cooled, add the maftoul and onions, stirring to combine. 

Toasting Almonds:


I like to use a dry pan to toast the slices of almonds. Simply add a big handful of slivered or sliced almonds to a pan with a big sprinkle of za’atar seasoning. Set the burner to medium and constantly stir until you can smell the almonds and see a very light browning. Turn off the burner and continue stirring for one more minute. Never leave them sitting – they’ll burn.


Toasting the za’atar:


Add the za’atar and olive oil to a pan and toast on high, stirring until the oil is very hot and the mixture is fragrant. Turn off the burner and drizzle directly onto the salad, stirring to combine. Top with almonds and serve immediately.


  • Maftoul has gluten, so feel free to use any other grain in its place – we used buckwheat in our cooking show!
  • Awesome additions include dates, apricots, tomatoes

Spiced Cider


  • 10 Cups of Apple Cider or Apple Juice
  • 1 Orange, sliced into thin circles (should be about 6-10 circles)
  • Cardamom (5-6 Pods, slightly smashed)
  • Cinnamon (3-5 Whole Sticks)
  • Cloves (3-4 Whole Cloves)
  • 1 Small Nub of Fresh Ginger (1-2 inches)


You will need:

  • A pot, crockpot or instant pot that can hold the amount you’re making
  • A ladle for stirring and serving
  • Cheesecloth or tea sachet and string for spices (if you want!)

Stove Directions:

  1. If using a pot on the stove, place all ingredients into the pot and bring to a boil.
  2. Cover and bring down to a simmer
  3. Let it sit on simmer for 30 minutes before serving

Crockpot Directions:

If using a crockpot, place all ingredients into the pot and cook on LOW for 2-3 hours before serving.

Instant Pot Directions:

If using an Instant Pot, place all ingredients into the pot and cook on HIGH pressure for 5 minutes. Quick release when the timer runs out and step back from the steam! Serve it up when all the steam is gone.


  • Apple Juice works just as well as apple cider. The difference is that cider is fresh, unfiltered apple juice. Apple juice is filtered and pasteurized, which gives it a longer shelf life, a sweeter taste, and a smoother texture.
  • You can also use just about any kind of juice! Pear juice works well as a straight substitution and pineapple or cranberry juice work well as additions to pear or apple juice.
  • Instead of an orange, you can use lemons or limes
  • Spices: It’s completely OK to use dried spices for this recipe. Just beware that they will need to be mixed in thoroughly before serving and that they will float up to the top of the drink if they are not contained to a sachet.
  • Mix it up by adding whole fresh cranberries, craisins or candied ginger. And add black pepper, turmeric or star anise to the spice mixture for a more robust flavor!
  • Want to make this whole thing with fresh apples instead? Substitute Apple Juice/Cider for Water and add 10 chopped apples to the mix. You will need to strain them out after boiling.

Pumpkin Spice Rice Crispy Treats


  • 1 Bag of Vegan Marshmallows (Dandies!)
  • 2 T Vegan Butter OR Coconut Oil
  • 4-6 Cups of Puffed Rice Cereal
  • 2 Tsp Pumpkin Pie Spice


You will need:

  • A saucepan OR a microwaveable bowl
  • A spoon or spatula for stirring
  • A square or circular pan for pressing into treats

Stove Directions:

  1. If using a pot on the stove: Melt vegan butter over low heat. 
  2. Add in the marshmallows and the water, stirring constantly until all are melted.
  3. Remove from the heat as soon as all the ingredients are completely melted.
  4. Combine your mixture with all of the puffed rice cereal and pumpkin pie spice in a large container OR in the pan itself if it’s large enough. Stir until everything is well-combined.
  5. Transfer the mixture to your pan and press down with a spatula until it’s firm.
  6. Cool completely before cutting up to serve.

Microwave Directions:

  1. In a microwave safe bowl, add marshmallows, vegan butter, and water. Microwave for 30 seconds, take out and stir. Repeat this process until the mixture is completely melted.
  2. Combine your mixture with all of the puffed rice cereal and pumpkin pie spice in a large container OR in the container itself if it’s large enough. Stir until everything is well-combined.
  3. Transfer the mixture to your pan and press down with a spatula until it’s firm.


  • You can add pretty much anything you wish to this recipe, including icing, a festive candy topper, craisins, or even other cereals to the mix. Just make sure to add them in with the rice and not on the stove!

Whole Roasted Cauliflower


  • 1 Head of Cauliflower
  • Plenty of Olive Oil
  • Garlic Powder
  • Salt + Pepper

For the Tahini Sauce:

  • 2 T Tahini
  • 2 T Lemon Juice
  • Salt + Pepper to taste

For the Herb Sauce:

  • ½ Cup Finely Chopped Parsley and/or Cilantro
  • 2 T Olive Oil
  • 1 Clove of Finely chopped Fresh Garlic
  • 1 T Dijon Mustard
  • 1 T Lemon Juice
  • Salt + Pepper to taste


You will need:

  • A knife and a cutting board
  • A saucepan
  • A bowl
  • An oven-safe pan


  1. Preheat the oven to 400 degrees fahrenheit
  2. Trim the very bottom of the stem of the cauliflower, leaving it intact. You will want to remove the driest part of the stem, but not the main chute which holds it together. Make sure it can stand up without rolling over.
  3. Place it into a large pot with 1 inch of water. 
  4. Bring the water to a boil and cover the pot.
  5. Leave the cauliflower in for about 5-10 minutes, until it is tender.
  6. Carefully transfer to the baking pan.
  7. Cover with plenty of olive oil, making sure it gets into all the nooks and crannies.
  8. Sprinkle with salt, pepper and garlic powder.
  9. Bake for 20-30 minutes until it’s golden brown. Some of it may get charred.


To Make the Sauces:


Simply stir the ingredients of each together. Keep them separate. These should be drizzled onto each serving after the cauliflower has been carved up for people to eat OR drizzled on top of the whole head of cauliflower with extras for dipping if it’s your centerpiece.


  • Add roasted chopped nuts as a topping for an extra crunch
  • Try out different sauces – something fatty like a yogurt or mayo-based sauce matches well with cauliflower
  • Add vegan parmesan or nutritional yeast for a cheesy flavor

Fall Veggie Chili


  • 1 Onion
  • 1 Orange Bell Pepper 
  • 4 T Olive Oil
  • 2 T Garlic Powder
  • 2 T Chili Powder
  • 3 T Oregano
  • 2 T Smoked Paprika
  • 1 T Cinnamon or Pumpkin Pie Spice (Optional!)
  • Plenty of Salt and Pepper
  • 3 Cans of Beans – drained and rinsed (Pinto, Kidney, Black work well!)
  • 28oz Can of Diced Tomatoes
  • ½ Can of Pumpkin

You will need:

  • A knife and a cutting board
  • A large saucepan

Stove Directions:

  1. Heat up the olive oil in the pan and drop in the onions and peppers, stirring for 1 minute before adding all the spices. Stir while they heat up!
  2. Once the whole mixture is fragrant and the onions are translucent, add in the remaining ingredients and bring to a boil. Keep stirring!
  3. Lower the heat and let it simmer for at least 30 minutes. The longer the better!

Instant Pot Directions:

  1. Set pot to Saute: Heat up the olive oil in the pan and drop in the onions and peppers, stirring for 1 minute before adding all the spices. Stir while they heat up!
  2. Once the whole mixture is fragrant and the onions are translucent, add in the remaining ingredients, close the lid and cook for 10 minutes on high pressure.
  3. When the timer goes off, quick-release, open the lid, stir the ingredients and place the lid back on for 10 minutes on OFF. It will stay hot, but it will help develop the flavors a little more to let it sit.


  • There are TOO many delicious add-ons for this recipe, but here are my favorites:
    • Impossible grounds
    • Sweet Potatoes
    • Butternut Squash
    • Cilantro
    • Five-Spice
    • Chipotle Powder
    • Yellow or Red Curry Paste
    • Cocoa Powder (I’m not kidding, just a tiny bit, though!)
    • Grains like brown rice, quinoa or millet

Serving Suggestions:

  • Serve with dairy-free cheese, sour cream, or tart yogurt
  • Add fritos, avocado, pickled red onions and Valentina hot sauce if you’re like me!

Dill & Plant-Based Parmesan Potato Salad


  • 2 lbs Red Potatoes, washed
    5 Sprigs Parsley
    1/2 Bunch Dill
    3 Green Onions
    1 Lemon, Juiced
    1 Cup Vegan Sour Cream/Mayonnaise
    ½ tub FYH parmesan
    2 Tablespoons Dijon Mustard
    Salt + Pepper


  1. Dice the potatoes into bite-sized pieces.
  2. Add your potatoes to a large pot of COLD salted water. Bring to a boil & simmer until potatoes are fork tender, (10-15 minutes).
  3. Drain and let cool off completely in a large tupperware container.
  4. Mince the parsley, Dill and Green Onions and toss into a bowl.
  5. In the same bowl, add the sour cream, lemon juice, dijon mustard, and parmesan.
  6. Drizzle the dressing mixture over the potatoes and stir gently until they are fully coated.
  7. Add salt and pepper to taste AFTER you have tried a bite!
  8. Cover and let the potato salad rest in the fridge at least an hour before serving.

Balsamic Peach Salad

Fruit Salad:

2 Peaches

2 Mini Cucumbers or 1 English Cucumber

1 Pint of Cherry Tomatoes

10 Fresh Cherries

Salt & Pepper to taste

Sweet Balsamic Dressing:

¼ Cup Avocado Oil

¼ Cup Balsamic Vinegar

1 Tablespoon Agave OR to taste


¼ Cup Follow Your Heart Feta Cheese

¼ Cup Roasted Pepita Seeds



  1. Rough chop Peaches and Cucumbers; Half Cherry Tomatoes and Fresh Cherries; Toss in a bowl.
  2. Shake up the Avocado Oil, Balsamic Vinegar and Agave Nectar in a jar or tupperware; Drizzle into the same bowl and stir until all fruit is coated.
  3. Season with Salt and Pepper to your taste.
  4. Served topped with Feta Crumbles and Roasted Pepitas.

Mr. Natural's Vegan Ceviche


1 cup of hydrated TVP (textured vegetable protein), hydrated with Kelp in water for a fish-like taste
2 cups diced tomatoes
1 cup diced purple onion
2 cups peeled & diced cucumbers
1/2 cup of lightly fresh chopped cilantro leaves
Juice of 4-8 limes (adjust to preference)
1 – 2 cups ketchup (adjust to preference)
1/2 Nori paper, chopped into pieces
Cholula hot sauce to taste (or your preferred hot sauce)
2 cups diced avocado (more if desired)
1/2 – 1 teaspoon salt (adjust to taste)



  1. In a large salad bowl, combine the hydrated TVP, diced tomatoes, purple onion, diced cucumbers, chopped cilantro leaves, chopped Nori paper, and diced avocado.
  2. In a separate bowl, whisk together the ketchup, lime juice, Cholula hot sauce, and salt until the dressing is well mixed and the flavors are combined.
  3. Pour the dressing over the ingredients in the salad bowl.
  4. Gently toss the ingredients together to ensure the dressing is evenly distributed and coats the vegetables and TVP.
  5. Taste and adjust the lime juice, hot sauce, and salt levels according to your preference.
  6. Serve the vegan ceviche with salty crackers or tortilla chips, allowing the flavors to meld together.
  7. Enjoy your refreshing and flavorful vegan ceviche!
  8. Feel free to customize the quantities and ingredients to your taste, and remember that the lime juice and hot sauce quantities can be adjusted based on your personal preference for acidity and spiciness.

Mr. Natural's Grilled Veggie Tacos


2 tablespoons olive oil
1 cup diced zucchini
1 cup diced yellow squash
1/2 cup diced onion (sweet onion preferred)
1 cup fresh corn kernels
1 cup diced sweet potato
1-2 teaspoons of fiesta mix (contains dried tomato, chili, and cumin)
Salt to taste



  1. In a pan, heat olive oil over medium heat.
  2. Add diced sweet potato and sauté until fully cooked and slightly golden. Make sure the sweet potato is tender.
  3. Add zucchini, yellow squash, onion, and corn kernels to the pan. Cook for 10-15 minutes, stirring occasionally.
  4. Season the mixture with salt to taste and sprinkle with the fiesta mix.
  5. Remove from heat and set aside.

Mr. Natural's Creamy Chipotle Sauce


1 can of chipotle in adobo
1/2 cup vegan mayo
1 garlic clove, peeled
Juice of half a lime (about 1-2 teaspoons)
1 teaspoon agave
1 teaspoon olive oil
Salt and pepper to taste



  1. In a food processor or blender, blend the chipotle in adobo, vegan mayo, peeled garlic, lime juice, agave, and olive oil until smooth.
  2. Season the sauce with salt and pepper to taste. For a creamier consistency, add an additional 1/4 cup of vegan mayo.

Mr. Natural's Cilantro Lime Rice


1 cup white rice
2 cups water
1/4 cup chopped fresh cilantro
Juice of 1 lime
Salt to taste



  1. Rinse the white rice under cold water until the water runs clear.In a medium saucepan, combine the rinsed rice and water.
  2. Bring to a boil, then reduce the heat to low, cover, and simmer for about 15-20 minutes, or until the rice is cooked and the water is absorbed.
  3. Once the rice is cooked, fluff it with a fork and let it cool slightly.
  4. Add chopped cilantro, lime juice, and salt to the rice. Mix well to combine.
  5. **Assembling the Tacos:**

    1. Warm your corn tortillas according to your preference.
    2. Spoon some of the cilantro lime white rice onto each tortilla.
    3. Top with the sautéed veggie mixture.
    4. Drizzle the creamy chipotle sauce over the veggies.
    5. Serve your delicious Veggie Grilled Summer Tacos and enjoy!

    Feel free to adjust the quantities and seasoning according to your taste preferences. Enjoy your meal!