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Vegan meals

Greek quinoa wraps with tzatziki

Quinoa component adapted from Two Peas & Their Pod Makes about 6 wraps

INGREDIENTS

For the tzatziki:

  • 1 medium English cucumber
  • 1-1/2 cups nonfat plain yogurt or plain Greek yogurt
  • 1 teaspoon lemon juice
  • Salt and pepper

For the Quinoa:

  • 2 cups water
  • 1 cup dry quinoa, rinsed
  • 1 cup chopped peeled cucumber
  • 1 cup halved grape tomatoes
  • 1/4 cup pre-sliced kalamata olives
  • 1/4 cup chopped parsley
  • 1/3 cup crumbled low-fat feta cheese
  • 3 tablespoons olive oil
  • 2 tablespoons red wine vinegar
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon ground pepper
  • Optional: Add red onions for more crunch (I just don’t like red onions), or chickpeas for more bulk

For the Wraps:

  • 6 twelve grain or whole wheat tortillas
  • Romaine lettuce
  • Tzatziki (above)
  • Greek quinoa (above)

INSTRUCTIONS

  • Prepare the tzatziki: Peel the cucumber, cut it in half lengthwise, and scoop out the seeds. Grate the flesh into a strainer, sprinkle with salt, and let sit for 20 minutes. Use your hands or a paper towel to squeeze out as much liquid as you can from the cucumber.
  • Add the cucumber to the yogurt. If you have time, you can strain the yogurt through a cheesecloth for a couple of hours first to drain out some of the water and thicken it, but I don’t bother. Add lemon juice, mix everything together, and season with salt and pepper to taste. Keep in refrigerator until ready to use.
  • Prepare quinoa: Bring 2 cups of water to a boil in a medium saucepan. Add quinoa, cover, and reduce to a simmer for 15 minutes. Remove from heat and keep covered for 5 minutes. Remove lid, fluff with a fork, and transfer to a large bowl to let cool.
  • Meanwhile, mix the cucumber, tomatoes, olives, parsley, and feta together in a medium bowl. In a separate small bowl, whisk together the olive oil, red wine vinegar, salt and pepper for the dressing.
  • Add the cucumber mixture to the quinoa and toss together. Drizzle the dressing overtop, and mix to coat. Season with additional salt and pepper if desired.
  • Prepare wraps: Lay a lettuce leaf in the center of each wrap. Top with tzatziki sauce and quinoa, wrap, and serve.

Lentil soup

Recipe from Rich Elton. Converted to a vegetarian version by Dan Elton.

INGREDIENTS

  • One 32 oz box of veggie stock
  • One 16 oz can of veggie stock
  • One bag of lentils
  • One 28 oz can of diced tomatoes
  • One 14.5 oz can of diced tomatoes with Jalapenos
  • 3 Tbs sugar of brown sugar
  • 2 or 3 carrots sliced
  • ½ cup chopped celery
  • ½ cup chopped onions
  • 8 oz diced drained tofu (optional)
  • 4-6 oz beyond meat sausages, cooked
  • 1 garlic clove, diced finely
  • Basil to taste
  • ½ Tsp salt or to taste

INSTRUCTIONS

  • Bring the Chicken or Vegetable stock to a boil. Add in rinsed lentils and tomatoes. Bring to a boil, reduce heat and let simmer for ~ 10 - 15 minutes or so. (this is a good time to chop the onions, celery and carrots)
  • Add in chopped onions, celery, and garlic. Bring to a boil, then reduce heat and add carrots. Let simmer for 30 minutes or so, until lentils are fully softened, stirring occasionally.
  • Add in tofu and/or beyond sausages salt, and sugar. Add basil to taste. Can add oregano also, if desired. Let simmer another 5 minutes or so. Should be ready to serve.

Couscous and feta stuffed peppers

INGREDIENTS

  • Vegetable-oil cooking spray
  • 1 1/4 cups fat-free chicken or vegetable broth
  • 2/3 cup couscous
  • 4 extra-large or 5 large bell peppers, mixed colors
  • 2 tsp olive oil
  • 1/2 cup chopped onion
  • 6 oz zucchini, quartered lengthwise then sliced across thinly
  • 6 oz yellow squash, quartered lengthwise then sliced across thinly
  • 1/2 tsp fennel seeds
  • 1/2 tsp dried oregano
  • 1/2 tsp salt
  • 1 cup cherry tomatoes, cut in half
  • 15 oz canned chickpeas, drained and rinsed
  • 4 oz crumbled feta cheese (about 1 cup)
  • 3 tablespoons tomato paste

Instructions

  • Preheat oven to 350°F.
  • Coat a small baking dish with cooking spray.
  • Bring the broth to a boil in a saucepan, add the couscous, cover the pan and remove it from the heat.
  • Cut the stems and top half inch off the bell peppers and scoop out the seeds and membranes.
  • Place peppers upright in a baking dish and roast them for 15 minutes or so, until they soften, then remove them from the oven until the filling is ready.
  • Heat oil in a nonstick skillet. Add onion, zucchini, yellow squash, fennel seeds, oregano, and salt. Cook, stirring frequently, for 5 minutes or until vegetables are softened.
  • Remove from heat and stir in the tomatoes, chickpeas and tomato paste.
  • Using a fork, scrape the couscous into the skillet and toss with the vegetables. Stir in the crumbled feta.
  • Fill peppers with the couscous mixture.
  • Bake 15 minutes. Serve immediately.

VegNews’ macaroni and cheese

Modified by Epicureanvegan

INGREDIENTS

  • 8-oz elbow macaroni (I used about 10-ounces)
  • 4 slices of bread, torn into large pieces (I recommend using two. Four was WAY too much)
  • 2 Tbs + ⅓ C Earth Balance margarine (this is one stick)
  • 2 Tbs shallots, chopped
  • 1 C red potatoes, peeled and chopped (I used one large russet potato)
  • ¼ C carrot, chopped
  • ⅓ C onion, chopped
  • 1 C water
  • ¼ C cashews
  • 2 tsp salt (I used 1 tsp)
  • ¼ tsp garlic, minced
  • ¼ tsp Dijon mustard
  • 1 Tbs lemon juice
  • ¼ tsp black pepper
  • ⅛ tsp cayenne
  • ¼ tsp paprika
  • Optional: ¼ C nutritional yeast (I threw it in for some extra B vitamins)

DIRECTIONS

  • Preheat oven to 350.
  • Place the bread pieces in a food processor with the 2 tablespoons of Earth Balance and process until well crumbly and well combined. I used Rudi’s brand and it made so much! I ended up only using maybe half of what it made and even that was too much. I highly recommend using 2 slices of bread with 1 tablespoon of margarine.
  • Cook the pasta according to package instructions.
  • In a medium saucepan, combine the potatoes, carrots, onions, and shallots with the water. Bring to a boil. Reduce heat to a simmer and cover for 15 minutes.
  • Meanwhile, in a blender or food processor, combine the cashews, salt, garlic, remaining margarine, Dijon, lemon juice, pepper, cayenne, and nutritional yeast, if using. I recommend grinding the cashews up first before adding the rest of the ingredients. Blend until smooth.
  • Add the vegetable/water mixture to the cashew mixture and blend it until smooth. You’ll end up with a creamy cheesy sauce.
  • In a large bowl, combine the sauce and pasta until well coated. Pour it into a 9x13 baking pan.
  • Top with the breadcrumbs and sprinkle with paprika.
  • Bake for 25-30 minutes and enjoy!

Easy vegan mac

This vegan mac is not nearly as tasty as the one above and is actually rather bland, but it is nutritious and very easy to make.
From Vegan Yummies

INGREDIENTS

  • 10 ounces dried macaroni (or about 2 2/3 cups)
  • 1 cup peeled/diced yellow potatoes (or russets)
  • 1/4 cup peeled/diced carrots
  • 1/3 cup chopped onion
  • 3/4 cup water (preferably use liquid from pot of boiled veggies)
  • 1/2 cup raw cashews
  • 1/4 cup coconut milk
  • 2 tablespoons nutritional yeast flakes
  • 1 tablespoon lemon juice
  • 3/4 to 1 teaspoon salt (or more to taste)
  • 1/4 teaspoon garlic powder
  • 1 pinch cayenne pepper (optional)
  • 1 pinch paprika

INSTRUCTIONS

  • Cook macaroni al dente, according to package instructions (usually requires boiling for 6-8 minutes in salted water), drain, and set aside.
  • Bring several cups of water to boil in a small pot. Place chopped potatoes, carrots, and onion in the boiling water, and cook for about 10 minutes, or until vegetables are tender and soft enough to blend. Cooking time will vary slightly, based on how small you have chopped your veggies.
  • When veggies are soft enough to blend, use a slotted spoon to remove them from cooking water, and place them in your blender. Add 3/4 cup of that cooking water to your blender, along with your remaining ingredients (including cashews).
  • Blend until smooth.
  • Pour sauce over your cooked macaroni noodles in a dish of your choice, taste for salt, and serve immediately. Or, place macaroni mixture in a baking dish, sprinkle with bread crumbs, and bake at 350 degrees Fahrenheit for 15 minutes, or until crumbs are turning golden brown.

Veggie Lasagna

Elton family recipe

INGREDIENTS

  • 9 oz. box no-boil lasagna noodles—(16 pieces)
  • 15 oz. jar alfredo sauce—mix with ¾ cup milk
  • 10 oz. box frozen chopped spinach
  • 16 oz. bag frozen crinkle carrots
  • 15 oz. ricotta cheese
  • 8 oz. package mozzarella cheese

INSTRUCTIONS

  • Warm & drain frozen vegetables. Mix with ricotta cheese (and season if you want with a bit of basil, etc.)
  • Spray 9 x 13 glass pan with Pam.
  • Lightly coat the bottom of the pan with the alfredo mixture. Double layer four noodles across the bottom of the pan. Lightly coat with the liquid mix between layers and on top.
  • Spoon ½ the ricotta-veggie mix on top. Sprinkle half the mozzarella cheese on top.
  • Repeat with double layer noodles, ricotta mix, mozzarella cheese, until all used up.
  • Keeping the noodles wet with the liquid helps it bake without drying.
  • Bake at 350 degrees about 45 minutes, or until noodles are soft and it is bubbling.
  • Let it set a bit before cutting.

Hearty black bean quesadillas

from Budget Bytes

INGREDIENTS

  • 1 15 oz. can black beans** $0.56
  • 1 cup frozen corn kernels $0.48
  • 1/2 small red onion $0.44
  • 1 clove garlic $0.08
  • 1/4 bunch fresh cilantro $0.21
  • 2 cups shredded cheese $2.50
  • 1 batch taco seasoning $0.34
  • 10 taco sized tortillas $2.00

INSTRUCTIONS

  • Drain the can of beans and rinse lightly. Place the beans in a large bowl along with the corn (no need to thaw).
  • Rinse the cilantro, remove the leaves, and chop roughly. Dice the onion and mince the garlic. Add the cilantro, onion, garlic, and shredded cheese to the bowl with the beans and corn. Lastly, mix up a batch of taco seasoning and add to the bowl. Stir everything until evenly mixed.
  • Place a half cup of the filling on one side of each tortilla and fold over. Cook in a skillet on both sides over medium heat until brown and crispy and the cheesy filling has melted.
  • To freeze the quesadillas, simply fill each one and place on a baking sheet lined with parchment paper. Place in the freezer for one hour to solidify the quesadillas and then transfer to a freezer bag. To reheat either microwave (for a soft quesadilla) or cook in a skillet on low heat (make sure to use low heat so that the filling has time to thaw and melt before the outside burns).

Israeli Couscous with pine nuts & parsley

From Trader Joes Israeli couscous package, adapted to be vegan

INGREDIENTS

  • 3 Tbs vegan margarine/Butter
  • 1/2 cup pine nuts
  • 1/2 cup shallots, finely chopped
  • 1 1/2 cups Israeli couscous
  • 1 3/4 cups vegetable broth
  • zest of 1/2 lemon
  • 1/4 cup raisins
  • black pepper, to taste
  • 1/2 tsp salt
  • 1/2 large cinnamon stick (optional)
  • 1 fresh or dried bay leaf (optional)

INSTRUCTIONS

  • Melt 1 tablespoon veggie butter/margarine in a large saucepan over medium-low heat. Add pine nuts and stir until golden brown. Transfer to a small bowl.
  • Melt remaining 2 tablespoons of veggie margarine in the same pan over medium heat. Add shallots and saute until golden.
  • Add couscous (cooked), cinimon and bay leaf, and stir until couscous browns slightly.
  • Add browth and salt and bring to boil
  • Reduce heat to low, cover and simmer until liquid is absorbed and couscous is tender.
  • Remove from heat and stir in parsely, pine nuts, and lemon zest. Add the raisins for a savory sweet taste. Season with black pepper to taste.

Vegetable soup

From Cookin Caunuck

Ingredients

  • 2 tsp olive oil
  • 1 yellow onion, chopped
  • 4 garlic cloves, minced
  • 3/4 tsp dried oregano
  • 3/4 tsp dried thyme
  • 12 oz. Simple Truth Frozen Organic Mixed Vegetables
  • 12 oz. Simple Truth Frozen Organic Green Beans
  • 1 (14 oz.) can petite diced tomatoes
  • 2 3/4 cups vegetable broth
  • 1/2 tsp salt
  • 1/2 tsp ground pepper
  • 1/4 cup chopped flat-leaf parsley
  • Salt and pepper, to taste

Instructions

For an instant pot:

  • Set Instant Pot to the sauté setting. Add the olive oil and allow to heat for 1 minute. Add the onion and cook, stirring occasionally, until softened, about 5 minutes. Stir in the garlic, oregano and thyme, and cook for 1 minute.
  • Add the frozen mix vegetables, frozen green beans, petite diced tomatoes, vegetable broth, salt and pepper, and stir to combine.
  • Put the lid on the Instant Pot, close the steam vent and set to HIGH pressure using the manual setting. Decrease the time to 4 minutes.
  • Once the time is expired, wait for 5 minutes, then carefully use the quick release valve to release the steam. Stir in the parsley. Season to taste. Serve.

For The Stovetop:

  • Heat the olive oil in a large saucepan set over medium heat. Add the onions and cook until tender, about 5 minutes. Stir in the garlic, oregano and thyme, and cook for 1 minute.
  • Add the vegetable broth, crushed tomatoes, salt and pepper, and stir to combine.
  • Bring to a boil, then reduce heat and simmer for 20 minutes, stirring occasionally.
  • Stir in the parsley. Season to taste with salt and pepper. Serve.

For a heartier meal, add instant brown rice.

Super Easy Asian Noodles

Adapted from My Plant Based Family

Ingredients

  • 1ox Brown Rice Noodles (they recommend Annie Chun’s)
  • 3 carrots, sliced (about 1 cup)
  • 1 cup frozen peas
  • 1/2 cup SoyNut Butter (or other peanut butter type spread)
  • 2 Tbsp Soy Sauce

Instructions

  • Bring water to a boil. As you wait slice the carrots and get the other ingredients ready.
  • Dump the carrots into the boiling water and cook them for 2-3 minutes.
  • After the carrots have cooked a few minutes add the frozen peas and the noodles.
  • Cook everything together for 5 minutes. Once the timer beeps, taste test the noodles and carrots to see if either need a minute or two longer.
  • Carefully drain the water out of your pot. I like to use one of these. Then dump in the soy sauce and the SoyNut/Peanut butter. Stir well until it has melted into the noodles and is evenly distributed.

Dad’s bread machine “Moist Sweet Loaf” recipe

  • 1 cup Water
  • 2 3/4 cups Flour
  • 3 tablespoons - slightly heaping - Non Fat Dry Milk
  • 2 tablespoons Oil
  • 2 tablespoons Honey (I heap them a little, because I like the sweetness it adds to the bread)
  • ~1/4 teaspoon Sodium Chloride
  • 2 teaspoons Yeast

Vegan snacks / deserts

Banana oatmeal chocolate chip muffins

From Beaming Baker

Ingredients

  • 3 medium, very ripe bananas (1 cup + 2 tablespoons mashed)
  • ¼ cup melted coconut oil
  • ¼ cup coconut sugar
  • ¼ cup pure maple syrup
  • 2 flax eggs (2 tablespoons ground flax + 6 tablespoons water, whisk together, set for 15 mins)
  • ½ cup unsweetened almond milk, room temperature
  • 1 teaspoon pure vanilla extract
  • Dry Ingredients
  • 1 ¾ cups gluten free oat flour (how to make gluten free oat flour here)
  • 1 ¼ cups gluten free rolled oats
  • 1 ½ teaspoons baking powder
  • 1 teaspoon baking soda
  • 2 teaspoons ground cinnamon
  • ¾ cup vegan chocolate chips

Optional Toppings

  • 1 tablespoon gluten free rolled oats
  • 2 tablespoons vegan chocolate chips

Instructions

  • Preheat the oven to 325°F degrees. Line a 12-cup muffin pan with muffin liners.
  • Peel bananas and add to a large mixing bowl. Using a sturdy whisk or fork, mash bananas until smooth. Add the oil, sugar, maple syrup, flax eggs, milk and vanilla. Whisk until well incorporated.
  • Add oat flour, oats, baking powder, baking soda and cinnamon. Whisk together until just incorporated, making sure no flour patches remain. Fold in chocolate chips.
  • Using a large scoop, scoop and drop batter evenly into muffin cups. I use this ice cream scoop for easy scooping and a beautiful round top. If not using the scoop, smooth batter into an even layer, with a domed top (rise) in the center. Optionally, press oats and chocolate chips on top of the muffins.
  • Bake for 24-30 minutes. Mine took 29 minutes for large domed-topped muffins.
  • Allow to cool in muffin pan set on a cooling rack for about 20 minutes. Remove from pan to finish cooling, about 1-2 hours.

Banana chocolate chip blender mini muffins

Ingredients

  • 2 Eggs
  • 1/3 C Almond Milk
  • 2 T organic Peanut or Almond Butter
  • 3/4 C Gluten-free Old Fashioned Rolled Oats
  • 1 ripe banana
  • 1 t baking soda
  • 1 t pure vanilla extract
  • 1 C baby spinach
  • 1/4 C dairy-free mini chocolate chips

Instructions

  • Preheat Oven 350, Spray 24 C Mini Muffin Pan w/Coconut oil spray
  • Blend all ingredients except chocolate chips in blender until smooth, fill muffin cups three-fourths full, sprinkle w/chocolate chips
  • Bake 9-12 minutes or until toothpick comes out clean

Vegan substitutes

Flax seed egg substitute

From Minimalist Baker

Ingredients

  • 1 Tbsp flaxseed meal (ground raw flaxseed)
  • 2 1/2 Tbsp water

Instructions

  • Add flaxseed meal and water to a dish and stir.
  • Let rest for 5 minutes to thicken. Add to recipes in place of 1 egg (as original recipe is written).

Vegan meatballs

From Minimalist Baker

Ingredients

  • 1 tablespoon chia seeds
  • 3 tablespoons water
  • 4 ounces shiitake mushrooms (stemmed), caps chopped
  • 4 ounces cremini mushrooms, trimmed and chopped
  • 1 cup walnuts, toasted (see NOTE)
  • 1/3 cup chopped yellow onion (from 1/4 medium onion)
  • 1/4 cup lightly packed chopped fresh parsley
  • 1 tablespoon balsamic vinegar
  • 2 teaspoons Italian seasoning
  • 2 cloves garlic, chopped
  • 1 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper
  • 1 cup brown rice flour (may substitute white rice flour)
  • 1 tablespoon extra-virgin olive oil

Instructions

  • Preheat the oven to 375 degrees. Line a rimmed baking sheet with parchment paper.
  • Make a chia “egg” by stirring together the chia seeds and water in a small bowl. Let it stand and thicken for at least 10 minutes.
  • Combine the shiitakes, creminis, walnuts, onion, parsley, balsamic vinegar, Italian seasoning, garlic, salt and pepper in a food processor. Pulse until all the ingredients are combined and evenly chopped, but not pureed. Add the chia egg and pulse just until incorporated.
  • Transfer to a mixing bowl and fold in the flour, using your hands as needed to make sure the flour is evenly distributed. The mixture will be a little sticky.
  • Take 2 tablespoons of the mixture, shape into a ball and place on the baking sheet. Repeat to make 18 balls of equal size. Lightly brush each ball with oil. Bake (middle rack) for 25 minutes, until firm and browned on the bottom.

NOTE: Toast the walnuts in a small, dry skillet over medium-low heat, until fragrant and lightly browned, shaking the pan to avoid scorching. Cool completely before using.

Additional links

Other muffin recipes

Other

Perfect vegan cornbread

Chickpea Tofu

https://www.veganricha.com/2017/03/sticky-ginger-sesame-tofu-veggies.html

https://thevietvegan.com/red-curry-mac-cheese/

https://simpleveganblog.com/general-tsos-tofu/

https://www.veganosity.com/fresh-herb-gemelli-pasta/

http://greenevi.com/simple-vegan-pita-pizzas/

https://www.delishknowledge.com/potato-spinach-and-sausage-soup/

https://simpleveganblog.com/vegan-pasta-carbonara/

https://www.mydarlingvegan.com/instant-pot-maple-bourbon-sweet-potato-chili/

https://cookieandkate.com/2014/creamy-vegan-butternut-squash-linguine-with-fried-sage/

https://cookieandkate.com/2013/kale-black-bean-and-avocado-burrito-bowl/

https://minimalistbaker.com/greek-goddess-bowl-30-minutes/

https://www.loveandlemons.com/easy-peanut-noodles/