Vegan Recipes

Vegan I may be

for all the world can see me

and I dare not deny

-Natasha Tew

 

On this page I will be posting vegan recipes that I have tried and will try again. I will star them one through five and make notes on whether they seem kid friendly to me. My added commentary throughout the recipes will be in orange (like this).

 

Vegan Tofu Tacos 

 

Ingredients  

• 1 package tofu
• Lettuces
• Tomatoes
• Avocado
• Salsa
• 1/2 scoop plane pea protein powder
• 1 packet taco seasoning
• 1/2 Tab spoon coconut oil
• 1 box hard taco shells

 

Directions

1. Cut tofu block into cubs, heat medium sized pan on medium/high until warm, add oil, when oil is hot add tofu. As the tofu cooks brake it up into hamburger sized peaces with a turner (hard spatula).
2. Meanwhile, cut up and prepare all vegetables.
3. Once tofu is heated through and is starting to brown slowly add the protean powder and taco seasoning to taste. Once incorporated, add some water to turn the protean powder and taco seasoning into a sauce (you may need to ad more water as it reduces), remove from heat.
4. Next, heat the hard taco shells in the microwave following the instructions on the box.
5. To assemble, place seasoned tofu in the hard taco shells, add tomato, avocado, salsa, lettuces and any other ingredients you desire, enjoy!

My take on this dish:

This is a kid friendly meal (plus it’s fun to assemble). This is a really easy and quick meal to make, the flavors go well together and I can’t tell I added extra protein so that’s  a plus. I give this dish 4 stars.

References:

Natasha Tew

 

Mexican Ranchero Amaranth Stew

 

Ingredients  

• 1 cup amaranth*
• 1 tablespoon olive oil
• 1 yellow onion, diced
• 3 garlic cloves, minced
• 1 jalapeno, cored and diced
• 2 bell peppers, cored and diced
• 3 cups vegetable broth
• 1 (14.5 ounce) can crushed fire roasted tomatoes
• 2 teaspoons ground cumin
• 1 teaspoon chili powder
• 1/2 to 1 teaspoon cayenne (depending on how hot you like it)
• 1 (15 ounce) can black beans, drained and rinsed
• 1/2 cup chopped cilantro
• juice of 1 lime
• 2 avocados

 

Directions

1. Warm the olive oil in a large pot over medium heat. Add the onion, garlic and jalapeno and cook for 5 minutes then add the bell pepper and the seasonings (cumin, chili powder and cayenne) and stir together.
2. Pour in the vegetable broth and the tomatoes with their juices and then bring to a low boil. Allow to cook for 15 minutes so that it thickens slightly.
3. Add the soaked and rinsed amaranth (or quinoa) and continue to cook for another 20 minutes.
4. Next add the black beans, chopped cilantro and the juice of 1 lime and stir together. Cook until everything is heated throughout and then serve warm. Garnish with avocado and chopped cilantro and enjoy!

 

Notes

*I prefer to soak grains to reduce phytic acid. This enhances digestion and absorption of nutrition.For this recipe, place the amaranth in a medium-size bowl and cover with 3 inches of water. If you have vinegar on hand, add a tablespoon to the bowl as well. Soak overnight or for 6-8 hours and then rinse before adding to the recipe.

**I also recommend using a flavorful vegetable broth for the best results. My favorite is Better Than Boullion’s vegetable base.

My take on this dish:

I would say this is a kid friendly dish as long as you don’t make it spicy. This dish is warm, homey and comforting. This dish reminds me more of a chili than a stew, it is satisfying and filling. Note Amaranth is a seed similar to quina that is thick and gooey with a flavor comparable to baby corn. I give this dish 4 stars.

References:

Sarah. “Mexican Ranchero Amaranth Stew.” feastie.com, 2 February 2015. Web. 19 January 2016.

Laura Miller’s Lentil & Mushroom Stuffed Acorn Squash

 

Ingredients

• 3 acorn squash, cut in half
• 1 cup green lentils
• 2 cups water
• ¼ cup coconut oil
• 1 cup shallots, diced [or onion.]
• 4 cloves garlic, minced
• 1 Tbsp. sage, chopped
• 1 Tbsp. rosemary, chopped
• 1 Tbsp. thyme, chopped
• ¼ cup mirin [a type of Japanese rice wine similar to sake.]
• 2 Tbsp tamari [a variety of rich, naturally fermented soy sauce (gluten free.)]
• 1 Tbsp balsamic vinegar
• 1 lb. cremini mushrooms
• ½ lb. shitaki mushrooms

 

Directions
Pre-heat oven to 400* F
Prep squash, by first scooping out seeds of squash with a spoon, then cut a small slice off bottom of squash so it balances easily. Place on a baking sheet, drizzle with olive oil, and season w/salt and pepper. Roast for approx. 45 minutes. [meanwhile…]

1. Rinse and drain lentils and place in a pot with water
2. Bring to a boil, then reduce heat to a simmer
3. Cook and cover for 30 minutes
4. Once cooked, strain, set aside but reserve any remaining cooking liquid
5. In a large saute pan, add coconut oil. Once heated, add shallots [or onion], garlic and fresh herbs. Season with salt and pepper.
6. Saute for 10-15 minutes until soft and golden brown, stirring frequently
7. Add mirin, tamari, balsamic and lentil water and bring to a boil – reduce for 2-4 minutes
8. Then add chopped mushrooms and cooked lentils, saute until all mushrooms have softened and cooked, turn off heat and set aside
9. At this point, pull out squash and carefully, so you don’t burn yourself, begin filling the squash with heaping spoonfuls of the lentil/mushroom filling
10. Drizzle all with olive oil and place back in the oven for 5-10 more minutes

 

My take on this dish:

I would say this is not a kid friendly dish. This dish is hardy, full-bodied and filling; the mushrooms and rosemary give it a very distinct and aromatic flavor that may be an acquired taste for kids. I give this dish 4 stars.

References:

Laura Miller. “Acorn Squash Bowls.” Laura Miller – Raw. Vegan. Not Gross, 4 May 2015. Web. 19 January 2016.

 

Frederic Patenaude’s Raw Vegan Sushi

 

Ingredients  

1. Wrap

First off, what will hold together your ingredients?

There are two main options:

• Raw greens. To keep things simple, you can choose romaine lettuce, collard leaves, or another favorite green of your choice. Make sure to select leaves that are large enough to house your vegetables and other seasonings.
• Raw nori wraps, which will give you a more “authentic” sushi taste and texture. Untoasted nori is available at most health food stores and even regular supermarkets.

Set up your working space with a clean cutting board and knife, and place your wraps on the board – ready to be filled. Let’s continue.

 

2. Vegetables

Fresh vegetables are the heart of your sushi.

Possibilities are endless:

• Fruit-vegetables: tomato, cucumber, zucchini, summer squash, baby eggplant, okra
• Root vegetables: carrots, radish, beet, daikon, celeriac
• Cabbages: purple cabbage, green cabbage, cauliflower, broccoli
• More: celery, sprouts, baby greens, shallots, chives

Add in a couple from each category or simply use what you have in the kitchen. Just rinse, peel, and chop them finely to include in your sushi rolls.

 

3. Savory Seasonings

Many healthy ingredients are available to make your recipe pop with flavor.

Some recommendations:

• Sun-dried tomatoes, peppers, or a raw salsa
• Avocado slices, or a spoonful of fresh almond paté
• Savory raw dressings made of fruits and vegetables

And if you are not concerned with hygienic rules or just want to splurge:

• Diced fresh ginger, onion, or garlic
• Olives, pickled ginger, or fermented vegetables
• A bit of tamari, wasabi, or other sauce

After assembling wrap and vegetable base of your rolls, top with your choice of seasonings and roll up each wrap tightly, using a little water on the edge to seal if necessary.

Carefully slice the rolls into bite-size pieces (with a very sharp, clean knife). Arrange on a platter and enjoy!

 

Here are 3 more tips for better sushi:

• Don’t overstuff each roll. Play around with different proportions of vegetables and fillings.
• Vary your fillings. Try making a couple different flavors of sushi rolls to keep things interesting.

 

My take on this dish:

I would say this dish is not very kid friendly; unless your kid likes their veggies. I was impressed with this dish. I’v made sushi before but never without rice; it was so much faster and easier. I thought I would miss the rich, but I really didn’t. This is a good and simple way to fit more veggies into your life. I give this dish 4 stars.

References:

Frederic Patenaude. “Raw Vegan Sushi.” fredericpatenaude.com, 17 December 2015. Web. 19 January 2016.

 

Meatlessinthemountains.com’s Slow Cooked Lentils over Polenta

 

Ingredients

• 1 1/2 cups brown lentils
• 2 onions, chopped
• 2 small red peppers, chopped
• 2 cloves garlic, minced
• 1 28 oz can plum tomatoes
• 1 tsp dried oregano
• 1/4 tsp red pepper flakes
• 1/2 tsp salt
• 1 1/2 cups vegetable broth
• 1 TBS balsamic vinegar
• Quick cooking polenta [a paste or dough made from cornmeal. (you can buy it premade.)] 
• 2 TBS vegan butter [I like earth balance.]
• Extra virgin olive oil
• Freshly cracked black pepper
• Vegan parmesan cheese [optional. (you can use nutritional yeast or look up a recipe.)]
• Fresh basil

 

Directions

1. Pour the lentils in a large dish and sort, then rinse and add to the slow cooker.
2. Open the can of tomatoes and cut each in half, keeping the juice.
3. Add the following ingredients to the slow cooker: onions, peppers, garlic, tomatoes (and the juice), oregano, red pepper flakes, salt, vegetable broth and balsamic vinegar.
4. Put the lid on and set the slow cooker on low heat for 7-8 hours. [I didn’t use a slow cooker (I’m not patent enough for that.) I just cooked mine up in a pot.]
5. When ready to serve, prepare the polenta according to package directions and add the vegan butter with a sprinkle of salt and pepper.
6. Serve the meal with the polenta on the bottom, add a drizzle of olive oil and a sprinkle of vegan parmesan cheese on top, then add a scoop of the lentils with another sprinkle of vegan parmesan. Top with fresh basil.

 

My take on this dish

I would say this is a kid friendly dish. This dish is warm and hardy; excellent for those cold winters. The polenta has a mild corn flavor with a  soft and lovely texture. I give this dish 3 stars.

 

References:

Jenn. “Slow Cooked Lentils over Polenta.” meatlessinthemountains.com, 19 August 2015. Web. 19 January 2016.

Minimalist Baker’s BBQ JACKFRUIT SANDWICHES WITH AVOCADO SLAW

Simple, 30 minute BBQ jackfruit sandwiches that will fool any meat lover! A crunchy, cool avocado slaw and roasted salted cashews add even more texture and flavor. The perfect vegan substitute for pulled pork.

Author: Minimalist Baker

Recipe type: Entree

Cuisine: BBQ, Vegan

Serves: 4-5

Ingredients

BBQ Jackfruit 

• 2 20-ounce cans young green jackfruit in water (NOT in syrup or brine)
• 1/4 cup BBQ seasoning (2 Tbsp brown sugar + 1 tsp paprika + 1 tsp garlic powder + 1/2 tsp salt + 1/2 tsp pepper + 1/2 tsp chili powder)
• 3/4 cup BBQ sauce (ensure it’s vegan) + more for topping

 

Avocado slaw (optional)

• 2 cups shredded cabbage + carrots (Trader’s has a great cruciferous veg mix)
• 1/2 ripe avocado
• 1 Tbsp maple syrup (or sweetener of choice)
• 1 lemon or lime, juiced
• Salt + Pepper to taste
• (water to thin)

 

For servings

• 4-6 whole grain vegan buns (GF for gluten free eaters)
• 1/2 cup roasted salted cashews (or roast on your own – see notes*)

 

Directions

1. Rinse, drain and thoroughly dry jackfruit. Chop off the center “core” portion of the fruit and discard. Place in a mixing bowl and set aside.
2. Mix together BBQ seasoning and add to jackfruit. Toss to coat.
3. Heat a large skillet over medium heat. Once hot, add 1-2 Tbsp oil of choice and seasoned jackfruit. Toss to coat and cook for 2-3 minutes to achieve some color.
4. Add BBQ sauce and thin with enough water to make a sauce. Stir and reduce heat to low- medium and cook for about 20 minutes (up to 35 minutes on low for a deeper flavor).
5. Remove lid and stir occasionally. TIP: For finer texture, use two forks to shred the jackfruit as it cooks down.
6. In the meantime, make slaw by adding all ingredients except vegetables (avocado through salt + pepper) to a small mixing bowl and whisk to combine. Thin with water until a thick sauce is made, then add veggies and toss to coat. Set in the refrigerator until serving.
7. Once the jackfruit has been properly simmered, turn up heat to medium-high and cook for 2-3 more minutes to get a little extra color/texture (a tip I learned from Namely Marly!). Then remove from heat.
8. Place generous portions of slaw on the bottom buns, top with generous serving of BBQ jackfruit, and cashews. Serve with extra BBQ sauce!
9. Leftover jackfruit keeps for up to a couple days in the fridge, though best when fresh.

 

Notes

• Nutrition information is a rough estimate for 1 of 5 sandwiches with avocado slaw and roasted cashews.
•  Loosely adapted from Blissful Basil.
• To roast your own cashews: Toss 1/2 cup cashews in a bit of oil and sea salt and spread on a baking sheet. Bake in a 350 degree F oven for 10-12 minutes, or until roasty, fragrant and slightly golden brown.

Nutrition Information

Serving size: 1 sandwich Calories: 431 Fat: 13.6g Saturated fat: 2.6g Carbohydrates: 65g Sugar: 17gSodium: 1000mg Fiber: 15.7g Protein: 11.5g

My take on this dish:

Defiantly kid friendly (although it does call for chili powder, so it is mildly spicy). I actually tested this on a meat eater and he could not believe it wasn’t pork! At first I thought the cashes were a strange addition but they were actually really good on the sandwich. I give this dish 5 stars.

References:

Dana Shultz. “BBQ Jackfruit Sandwiches with Avocado Slaw.” minimalistbaker.com, Web. 19 January 2016.

Veggie Yum Yums Chickpea “No Tuna” Sandwich Filler

 

Ingredients

• 1 x 400g can of chickpeas [I don’t know why they say this, it looks super weird. (I think I used 1 can.)]  
• 5 spring onions (finely chopped)
• 1/2 a red capsicum (finely chopped) [a capsicum is a red bell pepper. (I think they are trying to look smart, but it just annoys me.)] 
• 1 tbsp. Dijon mustard
• 1-2 garlic cloves (minced)
• The juice of 1/2 a lemon
• 1/2 tsp. Himalayan pink salt [I just used regular iodized salt.]
• 1/2 tsp. cracked black pepperDirections

1. in a mixing bowl, mash the chickpeas but don’t worry if they’re not completely mashed, a few half mashed chickpeas will give the mixture a nice texture
2. add all of the remaining ingredients to the mashed chickpeas and stir to combine then serve it in a sandwich, roll or wrap along with your choice of fresh salad grin emoticon.

 

Note

I;’d recommend refrigerating the mixture for 1-2 hours before use as this will allow all the flavor to infuse. [I didn’t do this part.]

My take on this dish:

This seems like a kid friendly dish to me! I was surprised how well this chickpea sandwich filler took the place of tuna salad. Sine I am gluten free I had this as a lettuces wrap with tomato, spinach and avocado. I give this dish 3 stars.

References:

Veggie Yum Yum. ““No Tuna” Sandwitch Filler” facebook.com, Web. 19 January 2016.

Ayinde Howell’s Southern-Style Catfish: The Vegan Version, from ‘Ulive’

 

Ingredients 

Thempeh

• 18-once package of plain tempeh
• Olive oil for frying [I would use ether, coconut, grape seed or avocado oil. Olive oil turns into a carcinogen when heated to high temperatures.] 

 

Marinade for tempeh

• 1/4 teaspoon celery seed
• 1 teaspoon onion powder
• 2 Teaspoons dry thyme
• 2 Tablespoons chili powder
• 2 Teaspoons rubbed sage
• 1/3 Cup low sodium soy sauce
• 1/4 Cup cider vinegar
• 1/4 Cup water

 

Dredging & breading mix for tempeh

• 1 cup unsweetened, unflavored soy milk
• 2 tablespoons lemon juice
• 3/4 cup fine cornmeal
• 1/2 cup all purpose flour
• 1 teaspoon garlic powder
• 1-1/2 teaspoons paprika
• 1/4 teaspoon celery seed

 

Shaved Brussels sprouts slaw

• 2 cups Brussels sprouts, washed
• 2 tablespoons lemon juice
• 1/4 cup vegan mayonnaise
• 1/2 teaspoon caraway seeds
• 1/4 teaspoon sea salt

 

Vegan tartar sauce

• 1/2 cup vegan mayonnaise
• 2 tablespoons sweet relish
• 1 tablespoon Dijon mustard
• 1 tablespoon ketchup
• 1 teaspoon fresh dill, chopped

Directions

Temphe

1. filet temphe into 1/4-inch-thick slices, about 3 inches square per slice.
2. Combine all marinade ingredients in a casserole dish. Lay temphe files and allow to marinate, refrigerated for 45 minutes.
3. In a bowl, combine dry ingredients; combine soy milk and lemon juice in a separate bowl.
4. Dip each file in milk than breading mixture, making sure to coat all sides; then do it again. Set the files aside for 5-10 minutes.
5. In a medium skillet over medium to high heat, heat enough oil to cover the bottom of the pan completely. Fry the fillets in batches until golden brown on each side, approximately 4-6 minutes.

 

Cole Slaw

1. Finely slice each Brussels sprout.
2. Combine slices sprouts with all remaining ingredients; mix well, then refrigerate for at least 10 minutes.

 

Tartar sauce

1. Combine all ingredients for tartar cause and mix well.

 

My take on this dish:

I would say this is a kid friendly dish. Tempeh itself may not be appealing to your toddler, but after it has been breaded and deep fried, my thought is they’ll like it.  The fried tempeh has a mild flavor and the Brussels sprout coleslaw is really good, though you may want to find a different side for your kids (Brussels sprouts are not known to be kid friendly.). This dish was messy to make and breading/frying anything is kind of a pain but over all I give this dish 5 stars.

References:

Ayinde Howell. “Sothern-Style Catfish: The Vegan Version.” Ulive, Web. 19 January 2016.

 

Laura Miller’s Baked Falafel, from ‘Raw. Vegan. Not Gross’

 

Ingredients

Falafel

• ½ cup walnuts
• 2 cups cooked/canned chickpeas
• 1 small red onion, coarsely chopped
• 2 garlic cloves, coarsely chopped
• 1 tsp baking powder
• 1 tsp cumin
• pinch salt
• 2 tbsp. fresh lemon juice
• ½ cup coarsely chopped fresh flat-leaf parsley
• ½ cup coarsely chopped fresh cilantro
• ¼ cup of olive oil

 

Tahini dressing

• ½ cup tahini
• ¼ cup water
• 3 tbls lemon juice
• 1 garlic clove minced
• pinch of salt

 

For the assembly

• collard green leaves
• chopped mint
• chopped tomatoes
• shredded red cabbage

 

Directions

1. Preheat oven to 375°. Line a baking sheet with parchment paper.
2.  Pulse walnuts in a food processor for about 30 seconds. Add chickpeas, red onion, garlic, baking powder, cumin, pinch of salt, lemon juice, cilantro, parsley and olive oil. Blend the ingredients together, occasionally smooshing down the sides until mixture is slightly well combined but still a little chunky.
3.  Using your hands or small scooper, form small balls of falafel and place on parchment sheet. Brush top of each one with olive oil and bake, turning every 5 minutes, until falafels are evenly brown [I flattened mine and only turned them once], about 15 minutes [It took longer than 15 minutes before mine were done, more like 30 to 45]. Or flatten the falafel with a spatula before they go into the oven so you only have to flip them once in the baking process.
4. To make dressing: mix all ingredients in a small bowl or food processor.
5.  To assemble: Drizzle tahini dressing down the middle of the collard green, place 2 falafels in the center and top with roughly chopped mint, cabbage, and tomato.

 

My take on this dish:

I would say this is not a kid friendly recipe. I love this dish, but it has a lot of strong flavors. Collard greens have an earthy, bitter flavor that pairs well with the tahini dressing and falafel. Mint is also another strong flavor and this dish has a lot of veggies. If you love your green leafy veggies and you like humus, then I would recommend these falafel wraps! I give this recipe 4 stars.

 

References:

Laura Miller. “Baked Falafel.” Laura Miller – Raw. Vegan. Not Gross, Web. 19 January 2016.