Savouries
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Quinoa Stuffed Bell Peppers
Ingredients:
- 4 large bell peppers, halved and seeds removed
- 1 cup cooked quinoa
- 1 can black beans, drained and rinsed
- 1 cup corn kernels
- 1 cup diced tomatoes
- 1/2 cup diced onion
- 2 cloves garlic, minced
- 1 teaspoon cumin
- 1/2 teaspoon paprika
- Salt and pepper to taste
Instructions:
- Preheat the oven to 375°F (190°C). Place bell pepper halves on a baking sheet.
- In a large bowl, mix cooked quinoa, black beans, corn, tomatoes, onion, garlic, cumin, paprika, salt, and pepper.
- Stuff each bell pepper half with the quinoa mixture.
- Bake for 25-30 minutes until peppers are tender. Serve hot and enjoy this protein-packed savory dish!
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Vegan Lentil Soup
Ingredients:
- 1 cup dried green lentils, rinsed
- 1 onion, chopped
- 2 carrots, diced
- 2 celery stalks, diced
- 3 cloves garlic, minced
- 6 cups vegetable broth
- 1 can diced tomatoes
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- Salt and pepper to taste
Instructions:
- In a large pot, sauté onion, carrots, celery, and garlic until softened.
- Add lentils, vegetable broth, diced tomatoes, thyme, oregano, salt, and pepper. Bring to a boil.
- Reduce heat and simmer for 25-30 minutes until lentils are tender.
- Adjust seasoning if needed and serve hot. This hearty lentil soup is perfect for a cozy meal!
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Chickpea Salad Wrap
Ingredients:
- 4 large bell peppers, halved
- 1 cup green or brown lentils, cooked
- 1 onion, diced
- 2 cloves garlic, minced
- 1 carrot, diced
- 1 celery stalk, diced
- 1 zucchini, diced
- 1 cup diced tomatoes
- 1 tsp dried thyme
- 1 tsp dried oregano
- Salt and pepper to taste
- 1/2 cup grated Parmesan cheese or nutritional yeast
- Fresh parsley or basil for garnish
Instructions:
- Preheat oven to 375°F (190°C). Arrange bell pepper halves in a baking dish.
- In a skillet, sauté onion and garlic. Add carrot, celery, and zucchini. Cook until softened.
- Stir in cooked lentils, diced tomatoes, thyme, oregano, salt, and pepper. Cook until flavors meld.
- Spoon mixture into bell pepper halves. Sprinkle with cheese or nutritional yeast.
- Cover with foil and bake for 25-30 minutes. Remove foil, bake for additional 5 minutes.
- Garnish with fresh parsley or basil before serving.
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Vegan Spinach and Mushroom Quesadillas
Ingredients:
- 4 large flour tortillas
- 2 cups fresh spinach
- 1 cup sliced mushrooms
- 1/2 cup diced onion
- 2 cloves garlic, minced
- 1/2 cup vegan cheese shreds
- Salt and pepper to taste
- Salsa and guacamole for serving
Instructions:
- In a skillet, sauté spinach, mushrooms, onion, and garlic until spinach is wilted and mushrooms are tender. Season with salt and pepper.
- Place a tortilla on a flat surface. Spread vegan cheese shreds on one half of the tortilla.
- Spoon spinach and mushroom mixture over the cheese. Fold the tortilla in half to cover the filling.
- Heat a skillet over medium heat. Cook quesadilla for 2-3 minutes on each side until golden brown and crispy.
- Slice quesadilla into wedges and serve with salsa and guacamole. Enjoy these flavorful and satisfying vegan quesadillas as a quick and easy meal!
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Vegan Lentil Meatballs
Ingredients:
- 2 cups cooked lentils
- 1/2 cup breadcrumbs
- 1/4 cup ground flaxseed mixed with 1/4 cup water (as a binder)
- 2 cloves garlic, minced
- 1/4 cup finely chopped onion
- 2 tablespoons tomato paste
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- Salt and pepper to taste
- Marinara sauce for serving
Instructions:
- Preheat the oven to 375°F (190°C). Line a baking sheet with parchment paper.
- In a large bowl, mix cooked lentils, breadcrumbs, flaxseed mixture, garlic, onion, tomato paste, oregano, basil, salt, and pepper until well combined.
- Shape the mixture into golf ball-sized balls and place them on the prepared baking sheet.
- Bake for 20-25 minutes until meatballs are firm and golden brown.
- Serve meatballs with marinara sauce. Enjoy these hearty and protein-rich vegan lentil meatballs as a satisfying main dish or appetizer!
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Spicy Roasted Chickpeas
Ingredients:
- 2 cans chickpeas, drained and rinsed
- 2 tablespoons olive oil
- 1 teaspoon smoked paprika
- 1/2 teaspoon cayenne pepper
- 1/2 teaspoon garlic powder
- Salt to taste
Instructions:
- Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
- In a bowl, toss chickpeas with olive oil, smoked paprika, cayenne pepper, garlic powder, and salt until evenly coated.
- Spread chickpeas in a single layer on the prepared baking sheet.
- Bake for 25-30 minutes, stirring halfway through, until chickpeas are crispy and golden brown. Enjoy these spicy roasted chickpeas as a crunchy and satisfying snack!
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Vegan Lentil Shepherd's Pie
Ingredients:
- 2 cups cooked lentils
- 1 onion, diced
- 2 cloves garlic, minced
- 2 carrots, diced
- 1 cup frozen peas
- 1 cup vegetable broth
- 2 tablespoons tomato paste
- 1 teaspoon dried thyme
- Mashed potatoes for topping
- Salt and pepper to taste
Instructions:
- Preheat the oven to 375°F (190°C). Grease a baking dish with olive oil.
- In a skillet, sauté onion, garlic, carrots, and peas until softened.
- Add cooked lentils, vegetable broth, tomato paste, thyme, salt, and pepper. Cook for 5-7 minutes until heated through.
- Transfer the lentil mixture to the prepared baking dish. Top with mashed potatoes.
- Bake for 25-30 minutes until the mashed potatoes are golden brown and the filling is bubbly. Serve hot and enjoy this comforting vegan shepherd's pie as a satisfying meal!
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Vegan Veggie Stir-Fry
Ingredients:
- 2 tablespoons sesame oil
- 1 onion, sliced
- 2 cloves garlic, minced
- 2 cups mixed vegetables (such as bell peppers, broccoli, carrots, snow peas)
- 1 cup tofu, cubed
- 2 tablespoons soy sauce or tamari
- 1 tablespoon rice vinegar
- 1 teaspoon sriracha (optional)
- Cooked brown rice or quinoa for serving
- Sesame seeds for garnish
Instructions:
- Heat sesame oil in a large skillet or wok over medium heat. Add onion and garlic, and sauté until fragrant.
- Add mixed vegetables and tofu to the skillet, and stir-fry until vegetables are tender-crisp and tofu is lightly browned.
- In a small bowl, mix soy sauce or tamari, rice vinegar, and sriracha. Pour over the stir-fry and toss to coat.
- Serve stir-fry over cooked brown rice or quinoa, and garnish with sesame seeds. Enjoy this flavorful and nutrient-packed vegan veggie stir-fry as a quick and easy meal!
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Quinoa and Black Bean Salad with Avocado Dressing
Ingredients:
- 1 cup of quinoa
- 1 can of black beans
- 1 cup of cherry tomatoes (halved)
- 1 cup of corn
- 1 ripe avocado
- 2 tbsp of lime juice
- 1/4 cup of chopped cilantro.
Instructions:
- Cook quinoa until tender
- Mix with black beans, cherry tomatoes, and corn
- Blend avocado with lime juice and cilantro for dressing.
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Vegan Tofu Scramble with Veggies
Ingredients:
- Block of tofu
- 1 bell pepper (diced)
- 1 onion (diced)
- 2 cups of spinach
- 1/2 tsp of turmeric
- 2 tbsp of nutritional yeast.
Instructions:
- Sauté diced vegetables
- Crumble tofu into the pan and cook until heated through
- Season with turmeric and nutritional yeast.
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Roasted Vegetable and Hummus Wrap
Ingredients:
- Assorted vegetables (such as zucchini, bell peppers, eggplant)
- 1/4 cup of hummus
- 4 whole wheat wraps.
Instructions:
- Roast vegetables until tender
- Spread hummus on wraps and fill with roasted vegetables.
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Vegan Chili with Beans and Cornbread
Ingredients:
- 1 can of kidney beans
- 1 can of black beans
- 1 can of diced tomatoes
- 1 cup of corn
- 1 onion (diced)
- 2 cloves of garlic (minced)
- 2 tbsp of chili powder
- 1 tsp of cumin
- 1 cup of cornmeal
- 1 tsp of baking powder.
Instructions:
- Cook beans, tomatoes, corn, onion, and garlic with spices.
- Mix cornmeal and baking powder for cornbread topping.
- Serve chili over cornbread.
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Sweet Potato and Black Bean Enchiladas
Ingredients:
- 2 large sweet potatoes
- 1 can of black beans
- 8 corn tortillas
- 2 cups of enchilada sauce
- 1 avocado
- 1/4 cup of chopped cilantro.
Instructions:
- Roast sweet potatoes.
- Fill tortillas with sweet potatoes, black beans, and enchilada sauce.
- Roll up and bake.
- Serve with avocado and cilantro
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Vegan Lentil Soup with Kale and Tomatoes
Ingredients:
- 1 cup of lentils
- 2 cups of chopped kale
- 1 can of diced tomatoes
- 1 onion (diced)
- 2 cloves of garlic (minced)
- 4 cups of vegetable broth
- 1 tsp of dried thyme
Instructions:
- Cook lentils with vegetable broth, garlic, onion, and thyme.
- Add chopped kale and tomatoes.
- Simmer until kale is tender.
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Spaghetti Aglio e Olio with Cherry Tomatoes and Spinach
Ingredients:
- 8 oz of spaghetti
- 1 cup of cherry tomatoes (halved)
- 2 cups of spinach
- 3 cloves of garlic (minced)
- 1/4 cup of olive oil
- 1/2 tsp of red pepper flakes.
Instructions:
- Cook spaghetti
- Sauté garlic and red pepper flakes in olive oil
- Add halved cherry tomatoes and spinach
- Toss with cooked spaghetti
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Vegan Pad Thai with Tofu and Vegetables
Ingredients:
- 8 oz rice noodles
- 1 block tofu, cubed
- 1 red bell pepper, thinly sliced
- 1 carrot, julienned
- 1 cup bean sprouts
- 1/4 cup peanuts, crushed
- 3 tbsp soy sauce
- 2 tbsp tamarind paste
- 2 tbsp lime juice
Instructions:
- Cook rice noodles according to package instructions.
- In a large skillet, sauté tofu until golden brown. Add bell pepper and carrot, cook until tender.
- Add cooked noodles, bean sprouts, soy sauce, tamarind paste, and lime juice to the skillet. Toss until well combined.
- Serve pad Thai garnished with crushed peanuts.
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Cauliflower and Chickpea Curry
Ingredients:
- 8 oz rice noodles
- 1 block tofu, cubed
- 1 red bell pepper, thinly sliced
- 1 carrot, julienned
- 1 cup bean sprouts
- 1/4 cup peanuts, crushed
- 3 tbsp soy sauce
- 2 tbsp tamarind paste
- 2 tbsp lime juice
Instructions:
- Cook rice noodles according to package instructions.
- In a large skillet, sauté tofu until golden brown. Add bell pepper and carrot, cook until tender.
- Add cooked noodles, bean sprouts, soy sauce, tamarind paste, and lime juice to the skillet. Toss until well combined.
- Serve pad Thai garnished with crushed peanuts.
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Vegan Mushroom Risotto with Arborio Rice
Ingredients:
- 1 cup Arborio rice
- 2 cups mushrooms, sliced
- 4 cups vegetable broth
- 1 onion, finely chopped
- 2 cloves garlic, minced
- 1/2 cup white wine
- 2 tbsp nutritional yeast
Instructions:
- In a large skillet, sauté onion and garlic until translucent.
- Add Arborio rice to the skillet and cook until lightly toasted.
- Gradually add vegetable broth, stirring constantly until absorbed.
- Stir in sliced mushrooms and continue cooking until rice is creamy and mushrooms are tender.
- Remove from heat and stir in nutritional yeast. Serve risotto hot.
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Vegan Lentil Loaf with Mashed Potatoes and Gravy
Ingredients:
- 1 cup green lentils, cooked
- 1/2 cup oats
- 2 tbsp flaxseed meal
- 1 onion, finely chopped
- 2 cloves garlic, minced
- 1 carrot, grated
- 1 celery stalk, finely chopped
- 1/4 cup tomato sauce
- 4 potatoes, peeled and diced
- 2 cups vegetable broth
- 2 tbsp flour
Instructions:
- Preheat oven to 375°F (190°C). Grease a loaf pan.
- In a large bowl, mix together cooked lentils, oats, flaxseed meal, onion, garlic, carrot, celery, and tomato sauce. Press mixture into the loaf pan.
- Bake for 30-35 minutes, or until firm and golden.
- Meanwhile, boil potatoes in a pot until tender. Drain and mash with a potato masher.
- In a separate pot, whisk together vegetable broth and flour over medium heat until thickened to make gravy.
- Serve lentil loaf with mashed potatoes and gravy.
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Vegan Falafel with Tahini Sauce and Pita Bread
Ingredients:
- 1 can chickpeas, drained and rinsed
- 1/4 cup fresh parsley
- 1/4 cup onion, chopped
- 2 cloves garlic
- 1 tsp ground cumin
- 1 tsp ground coriander
- 2 tbsp flour
- 2 tbsp tahini
- 1 tbsp lemon juice
- Pita bread, for serving
Instructions:
- In a food processor, combine chickpeas, parsley, onion, garlic, cumin, coriander, and flour. Pulse until mixture comes together.
- Form mixture into small balls and flatten slightly to form patties.
- Heat oil in a skillet over medium heat. Fry falafel patties until golden brown on both sides.
- In a small bowl, whisk together tahini and lemon juice to make the sauce.
- Serve falafel in pita bread with tahini sauce and your favorite toppings.
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Portobello Mushroom Burgers with Caramelized Onions
Ingredients:
- 4 portobello mushrooms
- 4 burger buns
- 1 onion, thinly sliced
- 2 tbsp balsamic vinegar
- Lettuce, tomato, vegan cheese (optional), for topping
Instructions:
- Preheat grill or grill pan to medium-high heat.
- Brush portobello mushrooms with olive oil and season with salt and pepper. Grill mushrooms for 4-5 minutes per side, or until tender.
- Meanwhile, heat a skillet over medium heat. Add sliced onion and balsamic vinegar. Cook, stirring occasionally, until onions are caramelized.
- Assemble burgers with grilled portobello mushrooms, caramelized onions, lettuce, tomato, and vegan cheese if desired.
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Sushi Rolls with Avocado and Cucumber
Ingredients:
- Sushi rice
- Nori sheets
- 1 avocado, sliced
- 1 cucumber, julienned
- 1 carrot, julienned
- Soy sauce, for serving
- Rice vinegar, for seasoning rice
- Sugar, for seasoning rice
Instructions:
- Cook sushi rice according to package instructions. Season with rice vinegar and sugar.
- Place a nori sheet on a bamboo sushi mat. Spread a thin layer of rice evenly over the nori, leaving a 1-inch border at the top.
- Arrange avocado, cucumber, and carrot strips in a line across the rice.
- Roll the sushi tightly using the bamboo mat, applying gentle pressure as you roll.
- Slice the sushi roll into bite-sized pieces using a sharp knife.
- Serve sushi rolls with soy sauce for dipping.
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Thai Green Curry with Tofu and Vegetables
Ingredients:
- 1 block tofu, cubed
- 2 tbsp green curry paste
- 1 can coconut milk
- 1 red bell pepper, sliced
- 1 small eggplant, diced
- 1/2 cup bamboo shoots
- Fresh basil leaves, for garnish
Instructions:
- In a large skillet, heat a bit of oil over medium heat. Add tofu cubes and cook until golden brown on all sides. Remove from skillet and set aside.
- In the same skillet, add green curry paste and cook for 1-2 minutes until fragrant.
- Pour in coconut milk and stir to combine. Add sliced bell pepper, diced eggplant, and bamboo shoots.
- Simmer for 10-15 minutes, or until vegetables are tender.
- Add cooked tofu back to the skillet and stir to combine.
- Serve curry hot, garnished with fresh basil leaves.
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Zucchini Noodles with Vegan Pesto and Cherry Tomatoes
Ingredients:
- 2 large zucchini
- 1 cup cherry tomatoes, halved
- 1/4 cup fresh basil leaves
- 2 tbsp pine nuts
- 2 cloves garlic
- 2 tbsp nutritional yeast
- 1/4 cup olive oil
Instructions:
- Use a spiralizer to create zucchini noodles.
- In a food processor, combine basil leaves, pine nuts, garlic, and nutritional yeast. Pulse until finely chopped.
- With the food processor running, slowly drizzle in olive oil until pesto is smooth.
- Toss zucchini noodles with pesto and cherry tomatoes.
- Serve zucchini noodles cold or lightly sautéed.
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Chickpea and Spinach Curry
Ingredients:
- 1 can (15 oz) chickpeas, drained and rinsed
- 4 cups fresh spinach
- 1 can (14 oz) coconut milk
- 1 onion, diced
- 3 cloves garlic, minced
- 1 inch ginger, grated
- 1 tbsp curry powder
- 1 tsp turmeric
- 1 tsp cumin
- Salt and pepper to taste
Instructions:
- Sauté the onion, garlic, and ginger in a bit of oil until fragrant.
- Add the spices, chickpeas, and coconut milk. Simmer for 10 minutes.
- Add spinach and cook until wilted. Serve with rice or naan.
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Lentil and Vegetable Stew
Ingredients:
- 1 cup lentils
- 2 carrots, chopped
- 2 potatoes, diced
- 2 celery stalks, chopped
- 1 onion, diced
- 3 cloves garlic, minced
- 1 can (14 oz) diced tomatoes
- 4 cups vegetable broth
- 1 tsp thyme
- 1 bay leaf
- Salt and pepper to taste
Instructions:
- Sauté the onion, garlic, and ginger in a bit of oil until fragrant.
- Add the spices, chickpeas, and coconut milk. Simmer for 10 minutes.
- Add spinach and cook until wilted. Serve with rice or naan.
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Mushroom Stroganoff
Ingredients:
- 16 oz mushrooms, sliced
- 1 onion, diced
- 3 cloves garlic, minced
- 1 cup vegetable broth
- 2 tbsp soy sauce
- 2 tbsp nutritional yeast
- 1 cup cashew cream (blend 1 cup soaked cashews with 1 cup water)
- 1 tsp thyme
- Salt and pepper to taste
Instructions:
- Sauté mushrooms, onion, and garlic.
- Add broth, soy sauce, and thyme. Simmer for 10 minutes.
- Stir in cashew cream and nutritional yeast. Serve over pasta.
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Sweet Potato and Black Bean Tacos
Ingredients:
- 2 large sweet potatoes, diced
- 1 can (15 oz) black beans, drained and rinsed
- 2 tsp taco seasoning
- 8 small tortillas
- 1 avocado, sliced
- 1/2 cup salsa
- Fresh cilantro for garnish
Instructions:
- Roast diced sweet potatoes with taco seasoning at 400°F for 25 minutes.
- Warm black beans in a pan.
- Assemble tacos with sweet potatoes, beans, avocado, salsa, and cilantro.
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Eggplant Parmesan
Ingredients:
- 2 large eggplants, sliced
- 2 cups marinara sauce
- 1 cup vegan mozzarella
- 1 cup breadcrumbs
- 1 tbsp Italian seasoning
- Salt and pepper to taste
Instructions:
- Slice and salt eggplant, let sit for 30 minutes, then rinse and pat dry.
- Coat eggplant slices in breadcrumbs mixed with Italian seasoning.
- Bake at 375°F for 20 minutes. Layer eggplant with marinara and vegan cheese in a baking dish.
- Bake for another 20 minutes until bubbly.
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Falafel Wraps
Ingredients:
- 1 can (15 oz) chickpeas, drained and rinsed
- 3 cloves garlic, minced
- 1 small onion, diced
- 1/4 cup fresh parsley, chopped
- 1 tsp cumin
- 1 tsp coriander
- 1/4 cup flour
- Salt and pepper to taste
- Wraps, lettuce, tomato, and tahini sauce for serving
Instructions:
- Blend chickpeas with garlic, onion, parsley, and spices in a food processor.
- Form mixture into patties and fry until golden.
- Serve in wraps with lettuce, tomato, and tahini sauce.