In last week’s post, we discussed what was involved when changing your current diet over to a vegan diet. Remember that becoming a vegan means that you are abstaining from both animal and animal byproducts. But that doesn’t mean that vegan recipes are bland in any way, quite the opposite actually. Vegan meals are very flavorful and full of texture, which adds up to make a wholesome and healthy meal. In this week’s post, I want to share with you some simple and easy vegan food recipes.
Easy Vegan Breakfast Recipes
Egg-Free Breakfast Scramble
Serves 2
- 1 14-ounce package extra-firm tofu, drained
- 2 tablespoons vegetable oil
- 1/4 teaspoon turmeric
- 1 tablespoon garlic powder
- 1 teaspoon onion powder
- 1/2 cup nutritional yeast
- salt and pepper, to taste
- 1/2 pound mushrooms, chopped (optional)
- 1 green onion, finely chopped (optional)
- 1 bell pepper, finely chopped (optional)
Using a fork or potato masher, crumble the tofu into small pieces and then sauté in oil in a frying pan. After a few minutes, add the remaining ingredients, turmeric through bell pepper, if used. Lightly toss in the pan until well-cooked. Serve warm.
Fluffy Pancakes
Serves 4
- 1 1/2 cups flour
- 1/2 teaspoon baking soda
- 1 teaspoon baking powder
- 1 tablespoon sugar
- 1 1/2 cups soymilk or water
- 2 tablespoons vegetable oil
Mix together the dry ingredients and then stir in the wet ingredients. If the batter is too thick, add 1 tablespoon of water at a time until reaching the desired consistency.
Pour onto a pan with a nonstick surface and cook over medium heat, turning once when the edges begin to bubble and brown.
Tofu French Toast
Makes 6 pieces
- 8 ounces silken tofu
- 1/2 cup water
- 1 teaspoon sweetener (molasses or maple syrup)
- 1/2 teaspoon cinnamon
- 1 banana
- 6 slices of bread
- fresh berries (optional)
- maple syrup
Mix all the ingredients except the bread in a blender until smooth. Pour the mixture into a shallow dish, dip the bread, and cook on a non-stick pan, turning once when the edges begin to brown.
Serve with fresh berries or maple syrup.
Easy Vegan Soup Recipes
Potato-Leek-Onion Soup
Serves 8
- 2 medium onions, chopped
- 3 medium leeks (white part only), chopped
- 1 clove garlic
- 2 to 3 tablespoons of vegetable oil
- 5 cups water
- 6 medium potatoes*, cut into small or medium pieces
- 4 celery stalks, sliced
- 1 stalk fresh lemongrass (or dried) to taste
- cayenne, salt, and dill or marjoram, to taste
- 1 cup soy or rice milk
- 1 tablespoon lemon juice
* For variety, use 3 russet or Idaho potatoes and 3 sweet potatoes
Sauté the onions, leeks, and garlic in vegetable oil in a large pot until soft. Then
add the water, potatoes, celery, lemongrass, cayenne, salt, and dill.
Bring to a boil, reduce the heat, and simmer for 30-45 minutes until the potatoes are tender. Cover the pot for a thin broth or leave it uncovered for a thicker soup.
Once the potatoes are soft, remove the stalk of lemongrass (if using fresh) and purée about half the soup in a blender or food processor, then mix it back into the pot.
Add the lemon juice to the soy or rice milk and let it sit for 5 minutes. Then add it to the soup. Serve warm.
Black Bean Soup
Serves 2
- 1 onion, chopped
- 2 cloves garlic, minced
- 2 15-ounce cans of black beans, rinsed
- 1 1/2 to 2 cups water
- 1/2 teaspoon chili powder
- 1/2 teaspoon paprika
- 1/2 teaspoon cayenne (optional)
- 1/2 teaspoon cumin
Sauté the onions and minced garlic in a 1/4 cup of water in a nonstick saucepan. Once the onions have become translucent, place the onions and garlic in a large stockpot. Add the rinsed beans, water, and spices. Simmer over medium heat, stirring occasionally. Taste test the soup after 20 minutes and remove from heat once the beans are cooked to your liking.
For a slightly different taste, add frozen or fresh vegetables such as chopped carrots, kale, or broccoli.
Champion Chili
Serves 8
- 1 cup boiling water
- 1 cup dry textured vegetable protein (TVP)
- 2 16-ounce cans chopped tomatoes
- 1 3-ounce can tomato paste
- 1 cup frozen corn
- 1 zucchini, chopped
- 2 carrots, chopped
- 1 large onion, coarsely chopped
- 1 bell pepper, chopped
- 1 jalapeno pepper, minced
- 3 tablespoons chili powder (or more to taste)
- 2 teaspoons cumin
- 2 teaspoons garlic powder
- 1 teaspoon dried oregano
- 1 15-ounce can kidney, pinto, or black beans
Pour the boiling water over the TVP and let sit for 5 minutes. Then combine with the remaining ingredients except the beans. Cover and simmer for 1 hour. Add the beans and simmer for an additional 30 minutes. Serve as-is or over rice or pasta.
Easy Vegan Lunch Recipes
Mandarin Spinach Salad
Serves 2
- 5 ounces washed spinach leaves
- 2 10-ounce cans mandarin oranges
- 2 tablespoons sesame oil
- 2 teaspoons soy sauce
- 1/2 cup sunflower seeds, pine nuts, or crushed almonds
Mix all of the ingredients in a large bowl and serve immediately.
“Chicken” Salad
Serves 4
- 1 14-ounce package extra-firm tofu, pressed (see instructions below) and torn into small, bite-sized pieces
- 2 stalks celery, diced
- 1 cup diced onion
- 1 cup green or red bell peppers
- 1 cup vegan mayonnaise (such as Vegenaise or Nayonaise)
- 1 teaspoon onion salt
- 1 teaspoon paprika
- 1 teaspoon pepper
- 1 teaspoon chopped parsley (dried or fresh)
To press the tofu, unwrap and shake off any excess moisture. Place the tofu in a freezer bag or wrap well in plastic. Freeze the sealed tofu for at least 24 hours. (Frozen tofu can keep in the freezer indefinitely, so feel free to always have a few blocks on-hand in the freezer.)
Once frozen, thaw the tofu by placing it—unwrapped—into a microwave-safe bowl. Cover the bowl and microwave* on high, checking every 2 to 3 minutes to make sure the tofu doesn’t cook. Once thoroughly defrosted, gently squeeze out any excess moisture.
Put the pressed, bite-sized tofu in a bowl and mix well with the remaining ingredients. Add additional spices, as desired. Serve in a sandwich, with crackers, or topping a green salad.
* If you don’t use a microwave, frozen tofu can be thawed by putting it in a pan of boiling water for 2 to 4 minutes. Alternatively, transfer the frozen tofu from the freezer to the refrigerator for 4 hours or overnight.
Chili Mac
Serves 6
- 8 ounces pasta spirals or macaroni
- 1 onion, chopped
- 2 to 3 garlic cloves, peeled and minced
- 1 small bell pepper, diced
- 3/4 cup dry textured vegetable protein (TVP)
- 1 15-ounce can crushed tomatoes
- 1 15-ounce can kidney, pinto, or black beans, including liquid
- 1 15-ounce can corn, including liquid
- 1 tablespoon chili powder
- 1/2 teaspoon cumin
Cook the pasta until tender. Drain and rinse under hot water, then set aside.
Heat 1/2 cup of water in a large pot, then add the chopped onion and garlic. Cook until the onion is soft, about 3 minutes.
Add the remaining ingredients and 1/2 cup of water. Stir to mix, then simmer over medium heat for 20 minutes, stirring occasionally.
Add the cooked pasta and taste-test the spices. Add more chili powder if a spicier dish is desired.
Easy Vegan Dinner Recipes
Eggplant Manicotti
Makes 12 manicotti
- 1 large eggplant, cut lengthwise into 12 1/4-inch thick slices
- 1 medium onion, chopped
- 1 10-ounce package frozen chopped spinach, thawed and squeezed dry
- 1 teaspoon basil
- 1/4 teaspoon oregano
- 1/2 teaspoon onion powder
- 1/2 teaspoon garlic powder
- dash of nutmeg
- 2 tablespoons whole wheat flour
- 2 cups marinara sauce
Lightly oil a nonstick skillet and cook the first side of the eggplant slices until slightly browned. Turn and cook the second side until easily pierced with a fork. Set aside.
Heat 1/4 cup of water in a large, nonstick skillet and cook the onion over medium-high heat until the liquid has evaporated. Stir in 2 tablespoons of water to loosen any bits of onion stuck to the pan. Cook until the liquid evaporates again, then stir in 2 more tablespoons of water. When the liquid has evaporated, add the spinach and seasonings. Stir in the flour and cook 2 minutes. Set aside to cool.
Preheat the oven to 350°F.
Place a spoonful of the spinach mixture across the center of each eggplant slice. Then, beginning with the narrow end of the eggplant, roll the eggplant around the filling. Arrange in a baking dish, seam-side down. Top with marinara sauce. Cover and bake for 20 minutes.
Quick Quesadillas
Makes 8 quesadillas
- 1 15-ounce can garbanzo beans (chick peas)
- 1/2 cup water-packed roasted red pepper
- 3 tablespoons lemon juice
- 1 tablespoon tahini
- 1 garlic clove, peeled
- 1/4 teaspoon cumin
- 8 corn tortillas
- 1/2 cup chopped green onions
- 1/2 to 1 cup salsa
Drain the beans and place in a food processor or blender with the next five ingredients. Process until very smooth, 1 to 2 minutes.
Spread a tortilla with 2 to 3 tablespoons of the garbanzo mixture and place in a nonstick skillet over medium heat. Sprinkle with chopped onions and salsa.
Top with a second tortilla and cook until the bottom tortilla is warm and soft, 2 to 3 minutes. Flip and cook the second side for 1 minute. Remove from the pan and cut in half. Repeat with the
Veggie Sausage Gumbo
Makes 4 servings
- 1 cup frozen okra
- 16 ounces veggie sausage links, cut into 1-inch pieces (Tofurky Italian Sausage, Lightlife Smart Links Country Breakfast Style or another brand of vegan sausage)
- 2 tablespoons all-purpose flour
- 2 tablespoons vegetable oil
- 1 large onion, chopped
- 1 large green pepper, chopped
- 2 cloves fresh garlic, chopped
- 1/2 teaspoon dried thyme
- 1/4 teaspoon ground red pepper
- 1 16-ounce can diced tomatoes
- 1 cup celery, chopped
- 5 cups vegetable stock
- salt to taste (if desired)
- Tabasco sauce to taste (if desired)
- 2 cups cooked rice
Fry the okra until lightly browned and set aside. Lightly fry the sausage pieces and set aside.
Combine flour and oil in a large pot, stirring constantly. Sauté over medium-high heat for 1 minute. Add okra, onion, pepper, garlic, thyme, and ground red pepper. Cook for 1 minute on medium heat, stirring frequently.
Stir in veggie sausage, tomatoes, celery, vegetable stock, and cook 15 minutes or until thoroughly heated. Add salt and Tabasco sauce if desired. Serve over rice.
Easy Vegan Snack Recipes
Mango & Black Bean Salsa
Serves 4 to 8
- 1 15-ounce can black beans, rinsed and drained
- 1 7-ounce can whole kernel corn, drained
- 1 15-ounce can mango slices, cut into 3/4-inch cubes
- 1/4 cup finely chopped onion
- 1/4 cup coarsely chopped fresh cilantro
- 2 tablespoons lime juice
- 1 teaspoon garlic salt
- 1/4 teaspoon ground cumin
Combine all of the ingredients in a medium-sized bowl and lightly toss.
Serve with baked tortilla chips or as a delicious garnish on burritos.
Herbed Crostini with Roasted Garlic
Serves 8
For the Herbed Crostini
- 1 loaf French or Italian bread
- 6 tablespoons olive oil
- dashes of oregano or basil
Preheat the oven to 350oF.
Cut the bread into 32 slices. Place the bread slices on a baking sheet and brush each piece with olive oil. Sprinkle on oregano or basil. Bake for 10 to 12 minutes, until golden brown.
Serve immediately with Roasted Garlic.
For the Roasted Garlic
- 8 bulbs garlic
- 8 tablespoons olive oil
Preheat the oven to 350oF.
Cut off the tops of the bulbs of garlic, exposing the tops of each clove. Drizzle each bulb with a tablespoon of olive oil. Wrap well in tinfoil.
Bake the wrapped garlic bulbs until soft, 50 to 60 minutes.
While warm, spread onto Herbed Crostini.
“Cheezy” Garbanzo Spread
Makes about 2 cups
- 1 15-ounce can garbanzo beans (chickpeas)
- 1/2 cup roasted red peppers
- 3 tablespoons tahini (sesame seed butter)
- 3 tablespoons lemon juice
Drain the garbanzo beans, reserving the liquid, and place them in a food processor or blender with the remaining ingredients. Process until very smooth. If using a blender, occasionally stop to push down the bean mixtures with a rubber spatula. The mixture should be quite thick, but if blending is difficult, add a tablespoon or two of the reserved bean liquid.
Serve on crackers or bread, in casseroles, or as a delicious filling for quesadillas.
*All of the vegan recipes were taken from: www.cok.net
