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Chapati (Traditional East African Flatbread)

by 1 Comment

Chapati is a delicious traditional African flatbreads, which is especially good served with curried soups and stews. And you won't believe how easy it is to make!

Homemade Chapatis being served on a white plate

I love exploring food from a variety of cultures and countries. And African and Asian foods are some of my absolute favorites.

These chapati flatbreads are a staple in both Indian and East African cuisine. And for good reason. They're totally delicious - and perfect for soaking up flavorful curries and sauces!

And best of all - they're super simple to make. I was stunned by how simple it was to make these chapati with just three ingredients - flour, salt, and water!

This chapati recipe is:

  • Easy to make with just three simple ingredients.
  • Soft and fluffy!
  • Perfect for pairing with East African or Indian cuisine.

Serving Ideas

Try serving these chapati with this African-Style Peanut and Okra Stew or this flavorful Indian Lentil Curry. Or simply top it with a bit of this Apricot Chutney- yum!

You can even use these chapati in place of tortillas, to make your favorite sandwiches and wraps!

This recipe is originally from Breadtime: A Down-to-Earth Cookbook for Bakers and Bread Lovers* by Susan Jane Cheney. It was reprinted with permission.

Recipe

Homemade Chapatis recipe

Chapati (Traditional East African Flatbread)

4.50 from 2 votes
Chapati is a delicious traditional African flatbreads, which is especially good served with curried soups and stews. And you won't believe how easy it is to make!
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Total Time: 1 hour
Servings: 12 chapatis

Ingredients

US Customary - Metric

Instructions

  • Combine the flour and salt in a mixing bowl and stir together. Add water a bit at a time until the dough holds together. Turn out onto a floured board and knead for about 5 minutes, or until smooth and elastic. Place the dough in a small floured bowl and cover with a clean tea towel. Let the dough rest for 30 minutes.
  • Divide the dough into 12 equal pieces and shape each into a ball. Roll out each ball of dough into a thin round, about 5 inches in diameter.
  • Set a small nonstick skillet over medium heat. Use a paper towel to distribute a small amount of oil over the bottom of the skillet.
  • Cook one round of dough at a time until touched with light brown spots, about 3 to 4 minutes. Flip and cook on the other side; repeat with the other balls of dough.
  • Keep the chapatis warm, stacked one atop another in a covered container, until all are done. Serve at once.

Nutrition (Estimate per Serving)

Calories: 68kcalCarbohydrates: 14gProtein: 3gFat: 1gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 98mgPotassium: 73mgFiber: 2gSugar: 1gVitamin A: 2IUCalcium: 7mgIron: 1mg
Vegan-ize any recipe!Grab our free vegan cheat sheet, packed with my favorite easy substitutions to make any recipe vegan.

Pesto or Hummus Flatbreads & Black Bean Salad Dinner

by Leave a Comment

Not long ago, we presented super-easy and extremely tasty Pesto or Hummus Flatbreads in a make-as-many-as-you-need version. We enjoy these so much, especially during the warmer months, that we were inspired to present a full meal paired with a tasty black bean salad.

For the flatbreads, choose something that's 6 to 8 inches in diameter. Flatbreads are pre-baked, so all they need is a quick warm-up on a dry skillet to get the bottom nice and golden and crispy. Pre-baked mini pizza crusts work very well too, as do sturdy Indian breads (make sure there's no dairy in them).

Most breads come in packages of at least 4, but you can make as few or as many as you need. If you're eating solo or serving two, just make those, and you can make them again the next day, as they're best fresh and take almost no time to prepare. [Read more...]

30-Minute Aloo Gobi (Vegan)

by 5 Comments

This Aloo Gobi tastes just as delicious as the restaurant version - and you won't believe how easy it is to make this popular Indian potato and cauliflower curry at home! 

Quick aloo gobi

I've always been a big fan of Indian food, but my interest certainly increased when I married into my husband's Indian family. I really enjoy experimenting with all of the rich flavors of this vegan-friendly cuisine. 

And while I will never claim to be an expert on Indian cooking - I think I've come up with some real keepers. 😉 This Aloo Gobi is one of my faves for its simplicity. It's relatively quick, only takes 30 minutes to throw together, and my whole family loves it. 

This aloo gobi is: 

  • Indian comfort food.
  • Slightly spicy and packed with flavor.
  • Easy to make with simple ingredients.
  • 100% vegan!

What is Aloo Gobi? 

Aloo Gobi is a classic Indian curry consisting of "aloo" - meaning potato in Hindi - and "gobi" - meaning cauliflower. It's a no-frills kind of meal that's a staple in North India, especially in Punjab. The dish is pretty much what you'd get if potatoes and cauliflower had a party and invited some spices like turmeric, cumin, and coriander to jazz things up.

Quick aloo gobi

Key Ingredients & Substitutions:

Potatoes

I use plain old Russet potatoes most often, but waxy potatoes like Yujon Gold also work really well. 

Cauliflower

You'll use a medium size head of cauliflower in this recipe, which you will cut into florets. But you can also use the pre-cut florets for convenience. 

Tomatoes

I prefer to use fresh tomatoes in aloo gobi, but you can also used canned diced tomatoes. The fire roasted varieties give a great flavor!  

Quick aloo gobi

Helpful Tips:

Even Cooking. Cut your potatoes and cauliflower into uniform pieces to ensure they cook at the same pace.

Adjust the Spice Level. You can add more or less chili powder to this recipe, to suit your own spice preference. Or for another spicy option, add some slivered red chili peppers to the masala. 

Serving Suggestions. Serve the Aloo Gobi with warm vegan naan bread, fluffy basmati rice, or even couscous or quinoa for a twist. It also pairs well with a dollop of vegan raita or a drizzle of lemon juice for an extra zing. For an even heartier meal, serve it as a side along with this vegan chana masala.

Storing Leftovers. You can serve any leftover aloo gobi in the refrigerator in an airtight container for 4-5 days. You can also freeze for up to 2 months. Reheat on the stovetop over medium heat or in the microwave.

Quick aloo gobi

Variations

Add Some Protein

Chickpeas or tofu can bulk this aloo gobi up, for an even heartier meal.

Make it Creamier

A dollop of coconut milk added in the last few minutes of cooking can be a nice addition for a creamier finish.

Herb it Up!

Apart from cilantro, try fresh mint or dill for a different herby note.

For a Smoky Flavor

Roast the cauliflower in the oven until slightly charred before adding it to the dish.

Sweet Potato Aloo Gobi

Replace the white potatoes with sweet potatoes for a totally new dish with a sweeter flavor.

Roasted Aloo Gobi

As an alternative, you can prepare the masala on the stovetop and then add it to oven roasted potatoes and cauliflower!

More Vegan Ideas

If you love this Aloo Gobi, be sure to check out these other delicious vegan recipes: 

Also try: our 30 Minute Madras Lentils Vegan.

Recipe

Quick aloo gobi

30-Minute Aloo Gobi (Vegan)

5 from 2 votes
This Aloo Gobi is Indian comfort food - and you won't believe how easy it is to make this popular Indian potato and cauliflower curry at home!
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Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 4 servings

Ingredients

  • 2 large potatoes aloo, such as Russet, peeled and cut into bite-sized chunks
  • 1 medium cauliflower gobi, cut into small florets
  • 2 tablespoons vegetable oil
  • 1 teaspoon cumin seeds
  • 1 medium onion finely chopped
  • 2 cloves garlic minced
  • 1- inch piece of ginger grated
  • 1 large tomato diced
  • 1 teaspoon turmeric powder
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • ½ teaspoon red chili powder adjust to taste
  • Salt to taste
  • ½ cup water
  • Fresh cilantro leaves chopped for garnish
US Customary - Metric

Instructions

  • Prep the Vegetables: Prepare the potatoes and cauliflower as described. Set aside.
  • Sauté Cumin Seeds: In a large pan or wok, heat the vegetable oil over medium heat. Add the cumin seeds and let them sizzle for about 30 seconds until aromatic.
  • Cook Onions, Garlic, and Ginger: Add the chopped onion to the pan and sauté until it starts to turn golden. Then, add the minced garlic and grated ginger, cooking for another minute until fragrant.
  • Add Tomatoes and Spices: Mix in the diced tomatoes, turmeric powder, ground cumin, ground coriander, red chili powder, and salt. Cook until the tomatoes soften and the oil starts to separate from the spices.
  • Cook the Potatoes and Cauliflower: Add the potato chunks and cauliflower florets to the pan. Stir well to coat the vegetables with the spice mixture.
  • Add Water and Simmer: Pour in the water, and mix everything well. Cover the pan with a lid and let it simmer on medium-low heat for about 15-20 minutes, or until the potatoes and cauliflower are tender. Stir occasionally to prevent sticking and to ensure even cooking.
  • Garnish and Serve: Once the vegetables are cooked to your liking, turn off the heat. Garnish with fresh cilantro leaves.

Notes

This Aloo Gobi is best served with flatbreads like roti or naan, or with a side of basmati rice for a simple, satisfying vegan meal. Enjoy your cooking!

Nutrition (Estimate per Serving)

Calories: 146kcalCarbohydrates: 31gProtein: 6gFat: 1gSaturated Fat: 0.3gPolyunsaturated Fat: 0.2gMonounsaturated Fat: 0.3gSodium: 60mgPotassium: 1046mgFiber: 7gSugar: 6gVitamin A: 346IUVitamin C: 97mgCalcium: 72mgIron: 3mg
Vegan-ize any recipe!Grab our free vegan cheat sheet, packed with my favorite easy substitutions to make any recipe vegan.

15-Minute Vegetable Curry (with frozen veggies!)

by Leave a Comment

Whoever said that a hearty, flavorsome curry needs hours of simmering and a pantry full of exotic spices clearly hasn't tried my Quick & Easy Vegetable Curry!

easy vegetable curry

This curry is the dish you turn to on those frantic weeknights when the fridge is half-empty, the family is hungry, and time is of the essence. Ready in just 15 minutes, thanks to the help of some frozen veggies, it's like a little weeknight magic trick. Now you see an empty kitchen, now you don't!

This Quick & Easy Vegetable Curry is...

  • Unbelievably Fast. Ready, set, curry in just 15 minutes!
  • Surprisingly Simple. Using ingredients you likely have on hand already.
  • Comfort Food. Each spoonful is like a warm, spice-infused embrace.
  • Versatile:. Have some extra veggies or tofu? Toss them in! This recipe is easy to customize.
easy vegetable curry

Key Ingredients & Substitutions

Frozen Vegetables

I love the classic mix of carrots, peas, corn, and green beans. But literally any frozen veggie blend will do. So pick your own favorite mix of veggies! Of course, you can also make the curry with fresh veggies, but then it will take longer than the promised 15 minutes. 

Curry Powder

This is the most important of the spices in this recipe, so I recommend choosing a high quality curry powder for the best flavor. 

Coconut Milk

This brings creaminess and lots of flavor. But if you need a substitute, heavy cream is your best bet.

Vegetable Broth

Note that vegetable broth brands can vary pretty wildly in terms of saltiness. So be sure to taste your curry at the end, and adjust the salt accordingly. You may find that no extra salt is needed at all, or you may want to add quite a bit!

easy vegetable curry

Helpful Tips & Variations

Don't be shy with the curry powder. If your curry powder is on the mild side, don't be shy to add a bit more than called for. You measure that stuff with your heart.

Add more spice. If this recipe isn't spicy enough for your heat-loving taste buds, try adding a dash of chili powder or some slivered red chili peppers.

Make it sweeter. For a sweeter curry, try adding a dash of maple syrup or agave syrup.

Protein Power-Up. Toss in some pan-fried tofu or tempeh for an extra protein punch.

Add Fresh Greens. Add some baby spinach or shredded kale for extra nutrients. And it looks gorgeous too!

easy vegetable curry

Serving & Storage Suggestions

Serve this curry hot with a side of fluffy basmati rice. Or try serving over quinoa or couscous for a tasty twist. You can also use cauliflower rice for a lower carb option. It's also delicious with fresh flatbreads like roti or vegan naan bread. Round out your Indian spread with our masala lentils or our Madras lentils.

I like to garnish my curry with some chopped fresh cilantro and some lime wedges - a classic combo. But this would also be great topped with chopped peanuts or cashews, slice red onions, or lemons instead of limes.

Store this vegetable curry in the refrigerator for 3-4 days, in an airtight container. To serve again, simply reheat over medium heat on the stovetop. In my opinion, curry does not freeze well.

More Tasty Vegan Ideas

If you love this quick and easy vegetable curry, be sure to check out these other delicious vegan recipes: 

Also worth trying: our vegan sloppy joes.

Recipe

easy vegetable curry

15-Minute Vegetable Curry (with frozen veggies!)

5 from 1 vote
This easy Vegetable Curry is hearty, flavorsome and ready in just 15 minutes! The perfect dish for those frantic weeknights when time is of the essence.
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Cook Time: 15 minutes
Total Time: 15 minutes
Servings: 4 servings

Ingredients

  • 2 tablespoons coconut oil
  • 1 small red onion finely chopped
  • 2 cloves garlic minced
  • 1- inch piece of ginger grated
  • 1½ tablespoons curry powder adjust according to taste
  • 1 teaspoon ground cumin
  • ½ teaspoon turmeric powder
  • 1 can 14 oz coconut milk
  • 1 cup vegetable broth
  • 3 cups mixed frozen vegetables such as carrots, peas, corn, and green beans
  • 1 can 15 oz chickpeas, drained and rinsed
  • Salt and pepper to taste
  • Fresh cilantro and lime wedges for serving
US Customary - Metric

Instructions

  • Heat 2 tablespoons of coconut oil in a large skillet over medium heat. Sauté 1 small chopped red onion for about 3 minutes until soft. Then, add 2 minced garlic cloves and 1-inch grated ginger, cooking for another minute until fragrant.
  • Stir in 1½ tablespoons of curry powder, 1 teaspoon of ground cumin, and ½ teaspoon of turmeric. Cook for 1 minute to release the flavors.
  • Pour in a 14-ounce can of coconut milk and 1 cup of vegetable broth, mixing well.
  • Add 3 cups of mixed frozen vegetables and a 15-ounce can of drained and rinsed chickpeas. Bring to a simmer, then reduce the heat to maintain a gentle simmer.
  • Let the curry cook for about 8-10 minutes, or until the vegetables are tender.
  • Season with salt and pepper to taste.
  • Serve hot, garnished with fresh cilantro and a squeeze of lime juice. This curry goes well with rice or flatbread.

Nutrition (Estimate per Serving)

Calories: 178kcalCarbohydrates: 24gProtein: 5gFat: 9gSaturated Fat: 6gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 303mgPotassium: 393mgFiber: 7gSugar: 2gVitamin A: 7086IUVitamin C: 17mgCalcium: 59mgIron: 2mg
Vegan-ize any recipe!Grab our free vegan cheat sheet, packed with my favorite easy substitutions to make any recipe vegan.

30-Minute Madras Lentils (Vegan)

by 1 Comment

This quick and easy version of Indian Madras Lentils is ideal for a fast and flavorful weeknight meal. Serve it with a side of basmati rice or warm flatbread for a healthy and hearty vegan dinner. Enjoy!

easy madras lentils

As the days grow shorter and the nights cooler, there's nothing quite like a bowl of warm, spiced lentils to wrap up your day. Enter these vegan Madras Lentils: a dish that's as comforting as it is quick. It's a modern twist on a classic Indian dish - that you can make with easy ingredients and no special equipment.

So, next time you're in need of a quick culinary escape, let these Madras Lentils transport you to the bustling streets of Chennai, where flavors are always rich and life is full of zest.

What are Madras Lentils? 

Despite the fact that you can find the term "Madras Lentils" on both Indian menus and store bought offerings, it's not truly an authentic Indian dish. It's more of a Western creation. 😉 

The name 'Madras' comes from the former title of the city now known as Chennai. The dish referred to as 'Madras lentils' is a westernized version of several classic Indian lentil dishes, inspired by the flavors and cuisine of Madras.

Madras lentils draw inspiration from dishes like 'Dal Makhani' or 'Maa ki Dal' which are made with whole black lentils and kidney beans, slow-cooked to perfection with aromatic spices and often finished with butter and cream for richness. The 'Madras' version keeps the essential elements of this comfort food intact - lentils, beans and spices - while omitting the dairy. Perfect for a vegan diet! 

While 'Madras lentils' may not be all that authentic - it sure is popular. And it's also one of the simplest Indian recipes that you can make at home in your own kitchen! 

easy madras lentils

Why You'll Love This Recipe

Who says comfort food can't be nutritious and delicious? These Madras lentils are:

  • Healthy & Wholesome. Packed with plenty of plant based protein and fiber, this is a hearty dish that satisfies without weighing you down.
  • Quick enough for a Weeknight Dinner. This simplified version of the original dish can be made without a pressure cooker and cooks in under 30 minutes thanks to the use of canned lentils and beans.
  • An easy one pot vegan meal! Less fuss and less mess. 
easy madras lentils

Ingredients & Substitutions

Canned Black Lentils & Kidney Beans

These pantry staples are the stars of the dish! The traditional version of Madras Lentils uses dried beans and lentils that need to be soaked and simmered for a long time. Using the canned versions delivers great results in way less time!

Classic Indian Spices

Cumin, turmeric, garam masala, and coriander all play their part in creating the quintessential Indian flavor profile we all love.

Tomato Options

No crushed tomatoes? No problem. Feel free to use fresh diced tomatoes or even tomato puree in a pinch.

Spice Swap

If garam masala isn't on hand, try a blend of cinnamon, cloves, and nutmeg to mimic its warm, sweet notes.

Oil Alternatives

While olive oil is a great choice, coconut oil can add a subtle sweetness and vegan butter will give a richer flavor.

easy madras lentils

Helpful Tips

Rinse the Lentils and Beans. Canned legumes can be very high in sodium. Use a strainer to give both the beans and lentils a good rinse under cold water to remove all that extra salt before cooking.

Cook it Low and Slow. Even though this is a quick recipe, giving the dish some time to simmer at the end will deepen the flavors. So don't get impatient!

Serving Suggestions. Pair these Madras Lentils with fluffy basmati rice, a warm piece of vegan naan bread, or even serve atop a baked potato for a fun twist! For a complete Indian dinner spread, serve alongside our bhindi masala, our quick vegetable curry, or our aloo gobi.

Get Garnishes! Fresh cilantro adds a pop of color and a burst of freshness to the dish. You may also want to serve your madras lentils with a handful of chopped onions, slivered chili peppers, or a dollop of vegan raita.

Storing Leftovers. Store leftover Madras Lentils in a covered container in the fridge for 3-4 days, or freeze for up to 2 months. To serve the lentils again, allow them to defrost (if frozen) and warm on the stovetop over medium heat.

easy madras lentils

Variations

Add more plant based protein. Amp up the protein by adding cubes of firm tofu or tempeh to the curry! 

Add more veggies. Feel free to add more fresh veggies to the dish as well. Bell peppers, zucchini, mushrooms, or kale are all great additions. 

More Vegan Indian Recipes

If you love these Madras Lentils, be sure to check out these other tasty vegan ideas: 

Also try: our Easy Vegan Dal Tadka.

Recipe

easy madras lentils

30-Minute Madras Lentils (Vegan)

5 from 2 votes
Serve this easy Madras Lentils with a side of basmati rice or warm flatbread for a healthy and hearty vegan dinner. Enjoy!
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Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Servings: 4 -6 servings

Ingredients

  • 2 cans 15 ounces each black lentils, drained and rinsed
  • 1 can 15 ounces red kidney beans, drained and rinsed
  • 2 tablespoons olive oil or any vegan cooking oil
  • 1 large onion finely chopped
  • 3 cloves garlic minced
  • 1- inch piece ginger minced
  • 1 green chili slit (optional, adjust to heat preference)
  • 1 teaspoon cumin seeds
  • ½ teaspoon ground turmeric
  • ½ teaspoon red chili powder
  • 1 ½ teaspoons garam masala
  • 1 teaspoon ground coriander
  • 1 can 14 ounces crushed tomatoes
  • Salt to taste
  • 1-2 cups vegetable broth or water for desired consistency
  • 1 tablespoon vegan butter or additional olive oil for a buttery flavor
  • Fresh cilantro leaves for garnish
US Customary - Metric

Instructions

  • Prepare the Canned Lentils and Beans: Since the canned lentils and beans are pre-cooked, simply rinse them to remove any excess sodium and set aside.
  • Sauté the Aromatics: Heat the olive oil in a large pot over medium heat. Add the cumin seeds and wait until they start to crackle. Then, add the onions, garlic, ginger, and green chili. Sauté until the onions are soft and golden.
  • Add the Spices: Stir in the turmeric, red chili powder, garam masala, and ground coriander. Cook the spices for about a minute until they are fragrant.
  • Cook the Tomato Base: Add the crushed tomatoes and salt to the pot. Let the mixture simmer until it thickens slightly, which should take about 8-10 minutes.
  • Combine with Lentils and Beans: Add the rinsed lentils and kidney beans to the pot. Mix well with the tomato and spice mixture.
  • Adjust Consistency: Pour in the vegetable broth or water to reach the consistency you like for your dal.
  • Simmer: Allow the mixture to come to a gentle boil, then reduce the heat and simmer for 10-15 minutes to blend the flavors together.
  • Finish with Vegan Butter: Stir in the vegan butter or extra olive oil right before you're ready to serve.
  • Garnish: Sprinkle with freshly chopped cilantro for a touch of color and freshness.

Nutrition (Estimate per Serving)

Calories: 126kcalCarbohydrates: 6gProtein: 1gFat: 11gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 7gTrans Fat: 1gSodium: 303mgPotassium: 86mgFiber: 2gSugar: 2gVitamin A: 207IUVitamin C: 4mgCalcium: 21mgIron: 1mg
Vegan-ize any recipe!Grab our free vegan cheat sheet, packed with my favorite easy substitutions to make any recipe vegan.

Masala Lentils (Sabut Masoor)

by 4 Comments

Ever craved something hearty, spicy, and just downright soul-satisfying? That's exactly what you'll get with these Masala Lentils. This dish isn't just food; it's a warm hug in a bowl, infused with rich, aromatic spices that'll transport you straight to the bustling streets of India. Let me take you on a culinary journey with this simple yet flavorful recipe that's sure to become a staple in your kitchen.

lentil recipe

Picture this: a chilly evening, a cozy kitchen, and a craving for something that warms you from the inside out. Enter the magic of Masala Lentils. One spoonful, and I was totally hooked! And I bet you will be as well. 

Don't be intimidated by the array of spices - this is one of the simplest lentil recipes I've come across. In fact, it's a great way to introduce yourself to Indian cooking.

This amazing lentil recipe was contributed by Richa Hingle way back in 2015, and is a sample recipe from her cookbook, Vegan Richa's Indian Kitchen. While the article has been updated with more helpful tips and better photos - the recipe is still the original. And still delicious! I highly recommend checking out that cookbook.

This Masala Lentils Recipe is:

  • Hearty & Comforting.
  • Packed with flavorful spices.
  • Easy to customize with your favorite lentil varieties and veggies.
  • Naturally vegan!
lentil recipe

Key Ingredients & Substitutions

  • Brown Lentils: The star of the show! But I've also made this with red lentils and it worked well also.
  • Safflower Oil: I love its neutral taste, but any cooking oil will do the trick.
  • Ground Spices: Cumin, coriander, cardamom, cinnamon, and more - each adding its unique note to this dish.
  • Sriracha: For that kick! You can substitute it with another hot sauce if you prefer.
  • Tomatoes: I like using fresh tomatoes for my lentil masala, but you can also use canned chopped tomatoes. The fire roasted ones have a great flavor.
  • Cilantro: Be sure to use fresh cilantro for the best flavor!
lentil recipe

Helpful Tips & Variations

Add more protein. Toss in some chickpeas or pan-fried tofu for an extra protein punch.

Make it creamier. A splash of coconut milk to transform these lentils into a creamy delight.

Add leafy greens. Stir in some spinach or kale for added nutrition and a beautiful pop of color.

Serving Suggestions: Serve masala lentils with fluffy basmati rice, fresh rotis, or vegan naan bread.

Storing Leftovers: Store leftover masala lentils in the fridge for 3-4 days. Love Indian-spiced dishes? Also try our bhindi masala, our quick vegetable curry, or our aloo gobi.

lentil recipe

More Tasty Vegan Ideas

If you love these Masala Lentils, be sure to check out these other vegan recipes: 

Recipe

lentil recipe

Masala Lentils (Sabut Masoor)

5 from 3 votes
A hot sauce (chiles, garlic, and vinegar) is the secret to getting the right flavor profile in this lentil dal. Serve this as a part of a meal, or with rice or naan or other flatbread.
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Prep Time: 25 minutes
Cook Time: 20 minutes
Total Time: 45 minutes
Servings: 4 servings

Ingredients

  • ¾ cup brown lentils washed and drained
  • 2 cups water
  • 2 to 3 teaspoons safflower or other neutral oil
  • ½ cup finely chopped red or white onion
  • 6 cloves garlic chopped
  • ½ teaspoon ground cumin
  • 2 teaspoons ground coriander
  • ½ teaspoon ground cardamom
  • ½ teaspoon ground cinnamon
  • ½ teaspoon fenugreek leaves or ⅛ teaspoon fenugreek seeds
  • 1 teaspoon sweet or hot paprika
  • ⅛ teaspoon nutmeg
  • ¼ teaspoon black pepper
  • 1 ½ tablespoons sriracha or other hot sauce to taste
  • 2 tablespoons water
  • 1 ½ cups chopped tomato
  • ¾ teaspoon salt
  • 2 tablespoons chopped cilantro for garnish
  • 1 tablespoon vegan butter optional
US Customary - Metric

Instructions

  • Combine the lentils with 2 cups of water in a saucepan. Partially cover and cook over medium heat until the lentils are tender, 25 to 30 minutes.
  • While the lentils are cooking, make the tempering. Heat the oil in a skillet over medium heat. Add the onion and cook until golden brown, 5 to 6 minutes.
  • In a blender, combine the garlic, cumin, coriander, cardamom, cinnamon, fenugreek, paprika, nutmeg, black pepper, sriracha, and 2 tablespoons of water. Blend to combine well.
  • Add this paste to the onions in the skillet. Cook until fragrant, about 2 minutes. Stir in the tomatoes and salt, and cook until the tomatoes are tender, about 8 minutes. Mash the larger tomato pieces.
  • Add the tempering to the lentils. Bring to a boil over medium heat. Reduce heat and simmer for another 5 minutes.
  • Taste and adjust salt and spice. Garnish with cilantro and vegan butter, if using, and serve hot.

Nutrition (Estimate per Serving)

Calories: 204kcalCarbohydrates: 30gProtein: 11gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gTrans Fat: 0.02gSodium: 728mgPotassium: 599mgFiber: 13gSugar: 4gVitamin A: 319IUVitamin C: 18mgCalcium: 80mgIron: 4mg
Vegan-ize any recipe!Grab our free vegan cheat sheet, packed with my favorite easy substitutions to make any recipe vegan.

Easy Vegan Dal Tadka

by 2 Comments

Turn up the flavor with this vegan-friendly Dal Tadka! It's packed with flavorful spices, hearty lentils, and it couldn't be easier to make. This is Indian comfort food at its best.

dal recipe indian

What is Dal Tadka? 

Dal Tadka, pronounced [dahl tad-ka], is a classic Indian comfort food dish. The name itself describes the dish very accurately. 'Dal' is the Hindi word for lentils, which are a staple ingredient in South Asian cooking. 'Tadka' means tempering - a cooking technique where spices are roasted in hot oil or ghee, releasing their essential oils and enhancing their flavor. 

The lentils are typically cooked until tender and then mixed with a base of onions, tomatoes, and ginger, along with turmeric and salt. The Tadka, prepared separately, can include a range of spices like cumin, mustard seeds, garlic, and chili, depending on regional and personal preferences. The sizzling Tadka is then drizzled over the creamy dal, creating a dish that's comforting, nutritious, and packed with flavor. 

Variations of the classic Dal Tadka can be found across the different regions of India, each with their own local touch!

dal recipe indian

Why You'll Love this Recipe

This recipe is my spin on the traditional dal tadka - simplified so it can easily be made by a home cook with easy-to-find ingredients and no special equipment. This dal tadka is: 

  • Just as creamy and delicious as your favorite restaurant style Dal Tadka! 
  • Doesn't require a pressure cooker - or any other special equipment.
  • Easy enough to make for a weeknight meal.
  • 100% Vegan and Vegetarian friendly!
dal recipe indian

Key Ingredients & Substitutions

Lentils. 

I used yellow lentils (toor dal) for this recipe, but it works well with many types of lentils. Other good choices are moong dal (split yellow moong lentils), masoor dal (red lentils), chana dal (split chickpeas), and urad dal (split black gram). Some folk even use a mix of two or three different types of lentils.

Oil or Ghee? 

I simply used olive oil for my tadka, because it's the simplest vegan substitution for the traditional ghee used in this dish. But there are several brands that make a vegan ghee, so feel free to give that a try if you prefer. This one from Livlo is the brand I see recommended most often!

The spices! 

This recipe uses a variety of traditional Indian spices, but the key here is a high quality garam masala. It's worth splurging on a high quality garam masala, like this one, for the best flavor.

dal recipe indian

Helpful Tips & Variations

Soak the lentils. If possible, rinse and soak your dry lentils for 30 minutes before cooking. It helps to  reduce cook time and enhance texture.

Make it creamier. Lightly mashing some of the lentils after cooking helps achieve a rich, velvety consistency. For even more creaminess, you can use an immersion or regular blender to puree a portion of the cooked dal. I do not recommend pureeing all of it - the texture will be too mushy.

Serving suggestions: Serve dal tadka over steamed basmati rice or Indian flatbread like naan or roti for a complete vegan meal. You may also wish to serve with a dollop of vegan raita (yogurt sauce). 

Storing leftovers. Store leftover dal tadka in a covered container in the fridge for 3-4 days. You can also freeze for up to two months. To serve again, let it defrost (if frozen) and reheat on the stovetop over medium heat.

dal recipe indian

Variations

Add more spice. This recipe is just mildly spicy to start with. For more heat, add additional chili powder or add a minced red chili pepper to the tadka mixture. 

Add more plant based protein. Stir in diced firm tofu or tempeh cubes for extra protein.

With simple ingredients and flavors, this vegan dal tadka recipe is sure to become a new weeknight staple. Enjoy! Serve it alongside our bhindi masala, our aloo gobi, or our quick vegetable curry for a full Indian spread.

Also worth trying: our yellow squash soup.

Also worth trying: our cauliflower fried rice.

dal recipe indian

More Vegan Indian Recipes

If you love this Vegan Dal Tadka, be sure to check out these other delicious recipes: 

Also try: our 30 Minute Madras Lentils Vegan.

Recipe

dal recipe indian

Easy Vegan Dal Tadka

5 from 2 votes
This vegan-friendly Dal Tadka is packed with flavorful spices, hearty lentils, and it couldn't be easier to make. This is Indian comfort food at its best.
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Prep Time: 20 minutes
Cook Time: 25 minutes
Total Time: 45 minutes
Servings: 4 servings

Ingredients

For the Dal:

  • 1 cup yellow lentils toor dal, rinsed and soaked for 30 minutes
  • 3 cups water for cooking
  • 1 teaspoon turmeric powder
  • 1 teaspoon salt
  • 2 medium tomatoes finely chopped
  • 1- inch piece of ginger grated

For the Tadka (Tempering):

  • 2 tablespoons olive oil
  • 1 teaspoon mustard seeds
  • 1 teaspoon cumin seeds
  • 2 cloves of garlic minced
  • 1 small onion finely chopped
  • ½ teaspoon garam masala
  • 1 teaspoon ground coriander
  • ¼ teaspoon red chili powder or to taste
  • Juice of ½ a lemon
  • Fresh cilantro chopped for garnish
US Customary - Metric

Instructions

Cook the Lentils:

  • In a large pot, combine the soaked and drained yellow lentils, water, turmeric powder, and salt. Bring to a boil, then simmer on low heat for about 20-25 minutes or until the lentils are soft and fully cooked.
    dal recipe indian

Mash the Dal:

  • Once the lentils are cooked, use a back of a spoon or a potato masher to mash them slightly for a creamier texture. If the mixture is too thick, add a little water to reach your desired consistency.
    dal recipe indian

Prepare the Tadka:

  • In a separate small pan, heat the olive oil. Add the chopped onion and cook for 4-5 minutes, until it turns golden.
    dal recipe indian
  • Add mustard seeds and cumin seeds, and let them pop.
    dal recipe indian
  • Add the garam masala, ground coriander, and red chili powder. Stir to coat the onions with spices. Then add the minced garlic and ginger, and cook for another minute, until fragrant.
    dal recipe indian
  • Stir in the chopped tomatoes and cook for another 5 minutes. If the mixture begins to feel too dry, add a bit of additional oil.
    dal recipe indian

Combine Dal and Tadka:

  • Combine the tadka and the cooked lentils.
    dal recipe indian
  • Stir well. Add the fresh lemon juice now for a bit of tang.
    dal recipe indian

Garnish and Serve:

  • Garnish with chopped fresh cilantro. Serve with steamed rice or your favorite Indian bread like naan or roti.
    dal recipe indian

Nutrition (Estimate per Serving)

Calories: 267kcalCarbohydrates: 36gProtein: 14gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gSodium: 601mgPotassium: 694mgFiber: 16gSugar: 4gVitamin A: 575IUVitamin C: 13mgCalcium: 60mgIron: 5mg
Vegan-ize any recipe!Grab our free vegan cheat sheet, packed with my favorite easy substitutions to make any recipe vegan.

Buffalo Cauliflower Wraps

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Craving something simple and easy for lunch or dinner? If so, give these Buffalo Cauliflower Wraps a try. In these wraps, baked cauliflower is dredged in buffalo sauce and placed in a pita wrap loaded with lettuce, onions, and any other toppings you want. 

close up buffalo cauliflower wraps
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Learn how to make these Buffalo Cauliflower Wraps for a simple and satisfying lunch or dinner option! This vegan buffalo cauliflower is going to win over your taste buds with one bite. 

This Buffalo Cauliflower Wraps recipe is...

  • Vegan 
  • Vegetarian 
  • Made with fresh ingredients 
  • Nutrient-rich 
  • Packed with flavor

And while you're here, don't forget to grab a copy of my free vegan cheat sheet. It's packed with all my favorite substitutions to vegan-ize any recipe!

How to Make Buffalo Cauliflower Wraps 

how to make buffalo cauliflower wraps collage
  1. Coat cauliflower florets in flour and seasoning wet mixture and bake in the oven. 
  2. When close to done, remove cauliflower and coat in the buffalo sauce, then return cauliflower to the oven for a few more minutes. 
  3. Remove cauliflower from the oven.
  4. Grab your flatbread and load it with buffalo cauliflower, lettuce, and toppings.

Full directions for how to make Buffalo Cauliflower Wraps are in the printable recipe card at the bottom of the post. 

Helpful Tips For Making Buffalo Cauliflower Wraps 

buffalo cauliflower on baking tray with sauce for wraps

Extra Crispy 

Want an even crispier cauliflower? If so, just bake them for a few minutes longer. The great thing about making your own wraps is that you can control how long you bake your cauliflower. Just coat the florets in the buffalo sauce at the end of baking. Otherwise, it will burn in the oven.

Prepare the Pan 

Make sure to line your baking pan with parchment paper, foil, or a silicone baking mat. This recipe is a bit messy as it bakes, and you will have to scrub a lot to remove the stuck on bits if you don't line your baking tray.

Frozen Cauliflower 

If you want to use frozen cauliflower instead of fresh, just allow the veggies to thaw completely first. Then dredge them in the mixture and bake as usual. You won't have to bake your cauliflower quite as long if you have smaller pieces, so adjust the baking time as you see fit. 

Variations to Buffalo Cauliflower Wraps 

two buffalo cauliflower wraps between bowl of lettuce and bowl of buffalo cauliflower

Sauce 

You can dredge your cauliflower in any flavor of sauce you want. A BBQ or even dry ranch powder added to the flour mixture could give your cauliflower a really great flavor.

Wrap 

You can use a tortilla in place of the flatbread if you want. I have used a spinach tortilla and it added some great flavor to the wrap!

Toppings 

You are in control of what toppings you use. Try drizzling on some homemade vegan ranch, blue cheese, or even nondairy yogurt. In terms of veggies, you can use any kind you want. And of course, you could always just eat your buffalo cauliflower without toppings, too.

Buffalo Cauliflower Wraps FAQs

tall two buffalo cauliflower wraps between bowl of lettuce and bowl of buffalo cauliflower

How to know when cauliflower is done? 

You will know your cauliflower is done when it is a bit browned on the outside. Also make sure that the wet mixture you dip the cauliflower in is firmed up and cooked. The cauliflower will be fork tender when you poke it. 

Is buffalo sauce hot? 

Buffalo sauce does carry quite a bit of heat. You can find some brands that sell a mild buffalo sauce which isn't as spicy as the original. 

How do you store leftover cauliflower? 

You can store your leftover cauliflower for up to 2-3 days in the fridge. It will be a lot softer but will still be delicious when you reheat it. 

Recipe

vegan buffalo cauliflower

Buffalo Cauliflower Wraps

5 from 1 vote
Craving something simple and easy for lunch or dinner? If so, give these tasty Buffalo Cauliflower Wraps a try.
Print Pin Save
Prep Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes
Servings: 4 servings

Ingredients

  • ½ cup flour
  • 1 teaspoon garlic powder
  • ½ teaspoon salt
  • ½ teaspoon paprika
  • ½ cup almond milk plain
  • 1 head cauliflower chopped into florets
  • ½ cup hot sauce such as Frank's buffalo sauce
  • 1 tablespoon canola oil or your oil of choice
  • 1 tablespoon maple syrup or agave syrup
  • 6 small flatbreads or wraps

Toppings (choose your favorites):

  • Chopped lettuce or salad greens
  • Sliced red onions
  • Plain Nondairy Yogurt
  • Cilantro
  • Avocado
US Customary - Metric

Instructions

  • Preheat the oven to 425°F, and line a baking sheet with parchment paper.
  • In a large bowl, stir together the flour, garlic powder, salt, and paprika until combined.
    vegan buffalo cauliflower
  • Whisk in the almond milk until the batter is smooth.
    vegan buffalo cauliflower
  • Then add the cauliflower florets and toss until they are evenly coated.
    vegan buffalo cauliflower
  • Spread cauliflower out on the prepared baking sheet.
    vegan buffalo cauliflower
  • Bake for 20 minutes, gently stirring halfway through or until fork tender.
    vegan buffalo cauliflower
  • While cauliflower is cooking, mix together the hot sauce, oil, and maple syrup in a small bowl. Set aside.
    vegan buffalo cauliflower
  • Once cauliflower is cooked, transfer it to a large mixing bowl and toss with the prepared hot sauce
    vegan buffalo cauliflower
  • Use a slotted spoon to transfer the cauliflower back to the baking sheet and return to the oven for 2-3 minutes, until sauce is bubbling.
    vegan buffalo cauliflower
  • To make the wraps, top the flatbreads with buffalo cauliflower, lettuce, and your favorite toppings (see suggestions above).
    vegan buffalo cauliflower

Nutrition (Estimate per Serving)

Calories: 148kcalCarbohydrates: 24gProtein: 5gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gTrans Fat: 1gSodium: 1169mgPotassium: 511mgFiber: 4gSugar: 6gVitamin A: 68IUVitamin C: 93mgCalcium: 80mgIron: 2mg
Vegan-ize any recipe!Grab our free vegan cheat sheet, packed with my favorite easy substitutions to make any recipe vegan.

Best Vegan Pizzas

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vegan-friendly pizza recipes

Who doesn't love pizza? But since most pizzas are smothered with cheese, it can be tricky for vegans to enjoy this crowd-favorite dish.

But never fear! I've pulled together this list of the best vegan pizzas out there - so we can all dig in to a slice. From traditional veggie pizzas, to hummus flatbread pizzas, to Mexican-inspired creations, there's a vegan pizza here for everyone.

Best Vegan-Friendly Pizza Recipes

Here are my picks for the best vegan pizzas!

Photo Credit: www.deliciouseveryday.com

Veggie-Packed Vegan Pizza

This delicious Veggie-Packed Vegan Pizza is beautifully colorful, packed with vitamins, and full of amazing flavors. Topped with zucchini and red peppers, this vegan-friendly pizza is one you can't miss out on!

Photo Credit: www.deliciouseveryday.com

Caramelized Onion and Potato Pizza

This vegan-friendly pizza is drizzled with delicious balsamic vinegar, adding a unique flavor to the dish. Topped with fresh argula leaves, this pizza is perfect for any kind of dining.

Photo Credit: www.deliciouseveryday.com

Hummus Flatbread Pizzas

This flatbread pizza recipe is delicious, nutritious, and tasty! Light and crispy, this vegan pizza is topped with creamy hummus, fresh tomatoes, and dandelion greens. Yum!

Vegan Pizzadillas (Pizza + Quesadilla)

This fun vegan dish is a cross between pizza and quesadillas. It's a simple meal that is quick to prepare and fun to eat too! This one is a kid-friendly favorite.

Vegan Eggplant Pizza with Fresh Tomatoes and Olives

Made with a trio of deliciously eggplants, tomatoes, and olives - this Mediterranean inspired pizza is a surefire crowd pleaser!

Vegan Mexican Pizza

Made with salsa, corn, and non-dairy cheese, this vegan-friendly pizza is packed with southwestern flavors. Serve this pizza with a delicious salad or even a side of refried beans. You'll have everyone begging for seconds!

Chili Chickpea Pizza

This Indian-inspired pizza is topped with chickpeas, a spicy and flavorful sauce, roasted peppers and onions, and drizzled with creamy tahini sauce.

Wild Mushroom and Hummus Pizza

This vegan mushroom combines a whole wheat crust, a slathering of creamy hummus, fresh tomatoes, peppery arugula, and wild mushrooms. You'll love this healthy vegan pizza!

Vegan Onion and Olive Pizza

Get lost in the combination of sweet caramelized onions and salty olives with this scrumptious vegan pizza. Baked in under ten minutes, this is an amazingly quick weeknight meal!

Vegan Roasted Veggie Pizza

This mouthwatering vegan pizza is loaded with nutritious veggies and is quick to prep and bake. Enjoy the sweet flavors of bell pepper with the beautiful taste of roasted broccoli and zucchini. This Vegan Roasted Veggie Pizza is beautiful to look at and delicious to taste!

Gluten-free Vegan Quinoa Bread Rolls

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These gluten-free vegan quinoa bread rolls make a great snack, or side dish for a hearty bowl of soup. Savory, on the crumblier side, and full of flavor, they practically melt in your mouth. Oil-free and easy to make. 

gluten-free vegan quinoa bread rolls

If you're like me and prefer homely, freshly-baked and tailored to your preferences bread creations, these vegan quinoa bread rolls may be precisely what you need in your life right now.

The quinoa buns I present to you today are startlingly easy. So there's no excuse not to give them a try!

Now, these aren't traditional 'fluffy' write bread rolls, as you can see. They're smaller, denser, with a chewier texture and don't change shape a lot in the oven.

But spread them with some mashed avocado or vegan butter, and you're very likely to eat the whole batch in one sitting! Well, in my humble opinion, that's the only appropriate thing to do after a baking session.

gluten-free vegan quinoa bread rolls

Ingredients and substitutions

  • Ground flaxseed.
  • Quinoa. You can use store-brought quinoa flour, but I prefer to make my own version because not blending all of it entirely adds an amazing slightly crunchy texture.
  • Gluten-free oat flour. You can make your own simply by pulsing rolled oats in a blender or food processor for a couple of minutes.
  • Buckwheat flour.
  • Salt.
  • Baking powder.
  • Garlic granules. Feel free to add any other spices to really switch things up!
  • Lemon juice.
  • Baking soda.
  • Apple cider vinegar.
gluten-free vegan quinoa bread rolls

How to make these quinoa bread rolls

STEP 1: Preheat the oven to 180 degrees C/ 350 degrees F.

STEP 2: Add the ground flaxseed to ½ cup water. Stir together and set aside for 15 minutes.

STEP 3: Add the quinoa to a food processor, and pulse for around 2 minutes until around ½ of it turns into a flour.

STEP 4: Transfer the quinoa to a large mixing bowl together with the oat flour, buckwheat flour, salt, baking powder and garlic granules. Stir together well to combine.

gluten-free vegan quinoa bread rolls

STEP 5: Add the lemon juice to the flaxseed mixture. In a small mixing bowl, add the vinegar to the baking soda, then combine that with the flaxseed too.

STEP 6: Add the wet ingredients to the dry. Mix together thoroughly, gradually pouring in ¼ cup water (but be careful not to add too much as then the bread rolls will not hold their shape.

STEP 7: Using damp hands, roll the dough into even-sized balls and lay them out on a sheet of baking paper over a rectangular tray. Bake in the preheated oven for 17-20 minutes, until crunchy on the outside, but with softness on the inside.

gluten-free vegan quinoa bread rolls

Tips & Tricks

Meal Prep. One of the great things about my quinoa bread roll recipe is that they last really well in the fridge. Keep the quinoa buns in an air-tight container in the fridge for 4-5 days. You can also freeze them for up to a month, reheating at room temperature, in the oven, or the microwave as necessary.

Serving. I love to serve my quinoa bread sliced in half, with a thick layer of mashed avocado or butter. You can also eat them by themselves as a snack or a side for a cozy vegan soup or chili.

Add spice. Make these your own by adding your own favorite herbs or spices, or mixing in a few tablespoons of nuts or seeds! You can also add chopped onion or fresh garlic.

Don't overbake. Keep a close eye on them and make sure not to leave them in the oven for too long/at too high a temperature to prevent drying.

gluten-free vegan quinoa bread rolls

More Recipes to Try:

If you love these simple quinoa buns, check out these other delicious recipes.

Recipe

gluten-free vegan quinoa bread rolls

Vegan Quinoa Bread Rolls (Gluten-free)

5 from 1 vote
These gluten-free vegan quinoa bread rolls make a great snack, or side dish for a hearty bowl of soup. Savoury, on the crumblier side, and full of flavour, they practically melt in your mouth. Oil-free and easy to make.
Print Pin Save
Prep Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes
Servings: 12 bread rolls

Equipment

  • Conventional oven
  • Mixing bowl
  • Baking paper
  • Baking tray

Ingredients

US Customary - Metric

Instructions

  • Preheat the oven to 180 degrees C/350 degrees F.
  • Add the ground flaxseed to ½ cup water. Stir together and set aside for 15 minutes.
  • Add the quinoa to a food processor, and pulse for around 2 minutes until around ½ of it turns into a flour.
  • Transfer the quinoa to a large mixing bowl together with the oat flour, buckwheat flour, salt, baking powder and garlic granules. Stir together well to combine.
  • Add the lemon juice to the flaxseed mixture. In a small mixing bowl, add the vinegar to the baking soda, then combine that with the flaxseed too.
  • Add the wet ingredients to the dry. Mix together thoroughly, gradually pouring in ¼ cup water (but be careful not to add too much as then the bread rolls will not hold their shape.
  • Using damp hands, roll the dough into even-sized balls and lay them out on a sheet of baking paper over a rectangular tray. Bake in the preheated oven for 17-20 minutes, until crunchy on the outside, but with softness on the inside.

Nutrition (Estimate per Serving)

Calories: 72kcalCarbohydrates: 12gProtein: 3gFat: 2gSaturated Fat: 1gSodium: 180mgPotassium: 107mgFiber: 2gSugar: 1gVitamin A: 2IUVitamin C: 2mgCalcium: 32mgIron: 1mg
Vegan-ize any recipe!Grab our free vegan cheat sheet, packed with my favorite easy substitutions to make any recipe vegan.

Vegan Falafel (Gluten-free)

by Leave a Comment

How to make vegan falafel, with a baked and a fried option! Crunchy on the outside with a sesame seed crust, as well as fluffy and soft on the inside, this easy falafel recipe is packed full of flavour and uses just simple ingredients. Gluten-free, easy to make.

Vegan Falafel (Gluten-free)

I absolutely love the start of a new year. It's a time of fresh opportunities, a chance to leave negative energy behind, review your goals and improve yourself with a fresh burst of motivation. Of course, you don't have to wait until a new year or even a new week to do that. But I always love the atmosphere the start of a new year brings!

Another great thing about the start of a new year is Veganuary. With participation more than doubling each year, this challenge encourages people to go vegan for the month of January. After completion, a lot of people decide to adopt a fully vegan lifestyle. 

Vegan falafel on a plate

This year, I've decided to run a series on my blog where I share a lot of basic vegan recipes that anyone wishing to eat more plants needs to know. These recipes will be ideal if you're participating in Veganuary 100%, or just want to incorporate more vegan meals into your dinner rotation.

Falafel with sesame seeds on a plate

Gluten-free vegan falafel

To start this series, I will teach you how to make amazing vegan falafel. This recipe took a few tries, but I absolutely love how it turned out. Falafel is naturally vegan most of the time, and makes a great addition to lunches, dinners, and even snacks. 

Bowl with vegan falafel, avocado, hummus and soy yoghurt

Here, I've featured both a baked and a fried version. Regardless of which method you choose, it's going to be incredibly delicious. Think perfectly crispy and crunchy on the outside, soft on the inside, and with a lot of flavour. Plus, you don't need many ingredients to create such deliciousness! I make falafel at least one a week, and could not recommend it more.

Ingredients and substitutions

As I mentioned, you only need a handful of simple ingredients for delicious vegan falafel. These are:

Ingredients for falafel
  • Chickpeas. You can use either soaked dried chickpeas (instructions below), which is the most common method for falafel, or canned chickpeas. If you use dried chickpeas, they will be more firm on the inside. Either way, make sure to drain them very well and pat them dry with a paper towel - this will help the falafel keep their shape.
  • Red onion. Great for texture and a tangier flavour.
  • Fresh cilantro. This adds a wonderful green colour and freshness. However, if you don't like cilantro, you can leave it out or replace with fresh parsley.
  • Garlic cloves.
  • Sesame seeds. These will add a nutty undertone. They will also be used to coat the falafels.
  • Buckwheat flour and rice flour. They will work together to not only help the falafels keep their shape, but will also help enhance the savoury flavour. You can use any flour of your choice.
  • Spices: turmeric, cumin, dried basil, salt and smoked paprika. You can add other spices of your choice - for instance, add garlic powder if you want a stronger garlicky flavour. You can also adjust the amounts depending on your preference.
  • Olive oil. This will give the falafels a great soft and fluffy texture on the inside, and ensure that they are not too dry. If you want to keep them oil-free, you can use tahini.
  • Lemon juice. Needed to create a distinctive tangy flavour!

How to make crispy vegan falafel

If you are using dried chickpeas, soak them in cold water for at least 3 hours, or overnight. Drain and rinse them, and pat them dry with a paper towel.

If using canned chickpeas, drain and rinse them, and pat them with a paper towel, making sure they are as dry as possible.

Ingredients for falafel in a blender
Falafel mixture in a blender

Transfer the chickpeas to a blender or food processor together with the other ingredients, setting aside some of the sesame seeds to coat the falafel. Blend on a low setting for a few seconds, until mostly smooth, but with a bit of texture left.

Vegan falafel before baking
Falafel being coated in sesame seeds

Scoop out around 2-3 tablespoon of the mixture per falafel and shape them using your hands. If they stick, dip your hands in a little bit of flour before shaping. Dip the falafel in the sesame seeds on both sides and lay them out on a flat surface.

How to fry falafel

To make fried falafel, heat a thin layer of olive oil or avocado oil in a large flat pan or skillet. Add the falafel to the pan, working in batches if necessary - it's important not to overcrowd the pan.

Fried falafel in a pan

Fry for around 2-3 minutes on one side, then flip and fry for 2 minutes more, until crispy and browned.

How to bake falafel

If you want to make baked falafel, preheat the oven to 180 degrees C (350F) before blending.

Falafel on a baking tray
Gluten-free falafel with sesame seeds on a baking tray

Lay out the falafel on a large baking tray lined with parchment paper. Bake in the preheated oven for 25 minutes, flipping half way through.

Storing and freezing falafel

These vegan falafel keep well in the fridge in an airtight container for 4-5 days.

Vegan falafel with sesame seeds on a plate

You can also freeze them in a freezer-friendly container for up to 3 months. Once cooked and cooled down, freeze them on a baking tray and then transfer to freezer-friendly containers or bags. To reheat, thaw in the fridge and then warm up either by frying, or baking at 180 degrees C (350F) for 20 minutes.

Recipe tips

Closeup of vegan falafel on a plate
  • I would definitely recommend using dry chickpeas and soaking them, as this results in the best texture.
  • If using canned chickpeas, make sure to dry them really well before adding to the blender/food processor.
  • If using dry chickpeas, it is not necessary to use flour.
  • Adjust the spices according to your preference, and try out different flavour options.

Serving suggestions for vegan falafel

You can serve these falafel as a snack or a side dish with a dip of your choice, such as vegan tzatziki, hummus, vegan sour cream, guacamole, or spicy cashew cream.

Pita with vegan falafel and hummus

You can also add them to salads, serve in pita or flatbread, in a sandwich, or as part of a nourish bowl.

Other recipes you might love

Vegan Falafel (Gluten-free)

Let me know in the comments: what's your favourite way to serve falafel? Will you be joining Veganuary this year, or have you ever done it? If you give this vegan falafel recipe a go, be sure to tag me on Instagram (@earthofmariaa), and leave your feedback in the comments below, together with a star rating.

Recipe

Vegan Falafel (Gluten-free)

5 from 2 votes
How to make vegan falafel, that's crispy and crunchy on the outside, soft on the inside, and packed full of earthy, tangy flavour. Serve in a pita or flatbread, a salad or in a sandwich with a sauce of your choice. Gluten-free and easy to make in under 30 minutes, using simple ingredients.
Print Pin Save
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Servings: 8 large falafels

Equipment

Ingredients

  • 1 cup dried chickpeas or 3 cups (2 cans) canned chickpeas
  • 1 medium onion diced
  • ¾ cup chopped cilantro
  • 3 cloves garlic
  • ½ cup sesame seeds
  • 3 tablespoon buckwheat flour
  • 1 tablespoon rice flour
  • ½ teaspoon turmeric
  • 1 teaspoon cumin
  • 1 tablespoon dried basil
  • 1 teaspoon salt
  • ½ teaspoon smoked paprika
  • 1 tablespoon olive oil
  • ½ lemon juice of
US Customary - Metric

Instructions

  • If you are using dried chickpeas, soak them in cold water for at least 3 hours, or overnight. Drain and rinse them, and pat them dry with a paper towel.
  • If using canned chickpeas, drain and rinse them, and pat them with a paper towel, making sure they are as dry as possible.
  • Transfer the chickpeas to a blender or food processor together with the onion, cilantro, garlic, sesame seeds, buckwheat flour, rice flour, turmeric, cumin, dried basil, salt, smoked paprika, olive oil, and lemon juice. Set aside ¼ cup of the sesame seeds to coat the falafel. Blend on a low setting for a few seconds, until mostly smooth, but with a bit of texture left.
  • Scoop out around 2-3 tablespoon of the mixture per falafel and shape them using your hands. If they stick, dip your hands in a little bit of flour before shaping. Dip the falafel in the sesame seeds on both sides and lay them out on a flat surface.
  • To fry: To make fried falafel, heat a thin layer of olive oil or avocado oil in a large flat pan or skillet. Add the falafel to the pan, working in batches if necessary - it's important not to overcrowd the pan. Fry for around 2-3 minutes on one side, then flip and fry for 2 minutes more, until crispy and browned.
  • To bake: If you want to make baked falafel, preheat the oven to 180 degrees C (350F) before blending. Lay out the falafel on a large baking tray lined with parchment paper. Bake in the preheated oven for 25 minutes, flipping half way through.

Video

Notes

The nutritional information is an estimate, and doesn't include any oil used for frying.

Nutrition (Estimate per Serving)

Calories: 194kcalCarbohydrates: 25gProtein: 8gFat: 8gSaturated Fat: 1gSodium: 300mgPotassium: 340mgFiber: 7gSugar: 4gVitamin A: 78IUVitamin C: 6mgCalcium: 135mgIron: 4mg
Vegan-ize any recipe!Grab our free vegan cheat sheet, packed with my favorite easy substitutions to make any recipe vegan.
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Vegan falafel gluten-free

Red Lentil Dal

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This recipe is for Red Lentil Dal—a kind of warm dip from Indian cuisine made of well-cooked legumes, is meant to be scooped up with fresh flatbreads such as chapatis or naan. Can't find them? Use fresh pita instead. Tiny red lentils, available in natural food stores and imported food shops, cook to an appealing orange-gold color.  [Read more...]

Grilled Red Pepper Hummus

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This easy Roasted Red Pepper Hummus is loaded with flavor and easy to make in just 10 minutes with a handful of simple ingredients. Let snack time begin!

roasted red pepper hummus
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Hummus has always been one of my all-time favorite snacks. It's creamy and flavorful and perfect for dipping my favorite chips or veggies. What's not to love?

The only that could make classic hummus even better - roasted red peppers!

So I've added them as a flavorful twist in this simple hummus recipe. It's so simple to make that you could have it ready in just 10 minutes.

So what are you waiting for?

This roasted red pepper hummus is:

  • Packed with savory flavor!
  • Perfect for dipping your favorite chips or veggies.
  • Ready in just 10 minutes.
  • 100% vegetarian and vegan friendly

Tips & Tricks

Tahini is the key ingredient in all traditional hummus recipes. You can find it at most grocery stores these days, or you can order it here.

Using dried chickpeas. It's easiest to use canned chickpeas for hummus, but you can also choose dried. To make hummus with dried chickpeas, soak them for 8 hours or overnight, and then proceed with the recipe.

Roasted red peppers. You want the jarred roasted red peppers that are packed in water. Alternatively, you can sometimes find freshly roasted red peppers in the deli section of your supermarket.

Food Processor. Hummus is easiest to make in a food processor. But if all you have is a blender, that will work too. You may need to add additional oil or pause to scrape the sides periodically, in order to get the mixture to puree.

Variations

You can use this roasted red pepper hummus recipe as a base for all kinds of delicious hummus creations! Try replacing the roasted red peppers with other flavorful ingredients like kalamata olives, artichoke hearts, or roasted garlic cloves.

For some really fun twists, check out our edamame hummus recipe or this caramelized onion hummus. Or get more flavored hummus ideas here!

How to Use Hummus

Hummus is most often served as a dip - with crackers, pita chips, or fresh veggies for dipping.

But it's also delicious as a spread in sandwiches and wraps. This easy hummus wrap is a good place to start! Or try it spread atop this hummus flatbread.

It's also a delicious way to stuff baked veggies like these Hummus Stuffed Baked Potatoes.

And if none of those suit your fancy - check out these other tasty ways to use hummus.

If you love this roasted red pepper hummus, check out these other delicious vegan ideas:

Recipe

roasted red pepper hummus

Roasted Red Pepper Hummus

5 from 1 vote
This easy Roasted Red Pepper Hummus is loaded with flavor and easy to make in just 10 minutes with a handful of simple ingredients. Let snack time begin!
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Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Servings: 8

Ingredients

  • 19 oz chickpeas canned, drained and rinsed
  • 2 tablespoon lemon juice fresh
  • 2 tablespoon tahini
  • 1 clove garlic minced
  • ⅓ cup water
  • 1 teaspoon ground cumin
  • ½ cup roasted red peppers jarred
  • salt and pepper to taste
  • ⅓ cup olive oil
US Customary - Metric

Instructions

  • Place the chickpeas in the bowl of a food processor and mix for a few seconds.
  • Add lemon, tahini, garlic, water, cumin, roasted red peppers, and seasonings.
  • Mix, pouring the oil in slowly until the texture is smooth. Adjust the seasoning as needed.

Nutrition (Estimate per Serving)

Calories: 216kcalCarbohydrates: 20gProtein: 7gFat: 13gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 8gSodium: 127mgPotassium: 236mgFiber: 5gSugar: 3gVitamin A: 70IUVitamin C: 7mgCalcium: 45mgIron: 2mg
Vegan-ize any recipe!Grab our free vegan cheat sheet, packed with my favorite easy substitutions to make any recipe vegan.

Quick Teff Crêpes (Easy Substitute for Injera)

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Although these teff crêpes don't have quite the same texture or pronounced sourness typical of injera, they make a good stand-in on days when you want Ethiopian food quickly and don't have time for the fermentation process or access to commercial injera. They have a slightly spongy-stretchy texture, with a small bit of tang from the yogurt and vinegar, and work well for scooping up sauces and stews. Recipe and photo from Teff Love: Adventures in Vegan Ethiopian Cooking by Kittee Berns © 2015, Book Publishing Company, reprinted by permission. For complete how-to on making authentic Ethiopian injera (the spongy moist flatbread shown in the photo, refer to the aforementioned book! [Read more...]

Ethiopian Stewed Cabbage in Golden Tomato Sauce

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If you're looking for new cabbage recipes, this recipe is a great alternative to slaw or stuffed cabbage. When cabbage is cooked down, as it is here, it becomes a very tender, almost buttery, sweet vegetable. Called Ye'tikil gomen be'timatim in Ethiopian, this recipe for Ethiopian Stewed Cabbage in Golden Tomato Sauce is perfect to serve with inejra or Quick Teff Crêpes. Recipe and photo from Teff Love: Adventures in Vegan Ethiopian Cooking* by Kittee Berns © 2015, Book Publishing Company, reprinted by permission.

More

See also Tender Kale with Carrots, Onion, and Mild Spices as a filling. For complete how-to on making authentic Ethiopian injera (the spongy moist flatbread shown in the photo), refer to the aforementioned book!

[Read more...]

Easy Curried Sweet Potatoes and Tofu

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Once you have your sweet potatoes ready, this delicious curried combo recipe made with tofu and greens comes together quickly. Serve with cooked quinoa or couscous or a fresh flatbread, and a simple salad of tomatoes, bell peppers, and cucumbers. Stir some coconut yogurt and chopped cilantro into the salad to make it almost like a raita, a perfect accompaniment!

[Read more...]

Lebanese Lavash Bread

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Large, flexible Lebanese lavash bread is made from a strong, yeasted wheat dough. It's used for scooping or wrapping up vegetables and dips. You can bake them either on a sheet in a hot oven or on top of the stove, draped over an inverted wok or on a griddle if the breads are small enough to fit. As with pita, the yeast in this dough contributes to its flavor and texture; the bread doesn’t rise when baked. From Breadtime: A Down-to-Earth Cookbook for Bakers and Bread Lovers* by Susan Jane Cheney. [Read more...]

Tender Kale with Carrots, Onion, and Mild Spices

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Ye'zelbo gomen be'karot, as it's called in Ethiopian, is a mild kale dish with lots of flavor. It can round out heavier stews and sauces if you're cookin' up a feast. If you're not big into greens, give this one a try anyway; it might pleasantly surprise you. It's perfect to serve with inejra or Quick Teff Crêpes. Recipe and photo from Teff Love: Adventures in Vegan Ethiopian Cooking* by Kittee Berns © 2015, Book Publishing Company, reprinted by permission. For complete how-to on making authentic Ethiopian injera (the spongy moist flatbread shown in the photo, refer to the aforementioned book!

[Read more...]

Chickpea and Kale Sandwich Spread or Salad

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Chickpeas and kale are a tasty team, and this combination makes a great spread for bread, a filling for pita bread or a wrap (along with some tender lettuce and sliced tomatoes), or layered scoop of it on a sturdy flatbread and served open-faced. For a nice warm weather meal, this is great served with any sort of potato salad and a simple fruit medley. This makes about 2 to 2 ½ cups. Recipe from Plant Power: Transform Your Kitchen, Plate, and Life with More Than 150 Fresh and Flavorful Vegan Recipes by Nava Atlas. ©2014, published by HarperOne, reprinted by permission. Photos by Hannah Kaminsky.  

[Read more...]

Hummus, Cucumber, and Avocado Wrap

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Creamy hummus, crisp cucumber, and buttery avocado come together in this fresh, no-cook wrap that's perfect for lunch or a light dinner. It's simple, satisfying, and proof that a handful of good ingredients can carry a meal.

hummus cucumber avocado wrap on a plate

There are days when turning on the stove feels unnecessary. That's where this vegan wrap earns its keep.

It's cool, crisp, and layered with texture - the kind of lunch you can throw together in minutes but still feel good about eating. The hummus brings savory depth, the cucumber adds crunch, and the avocado makes everything feel a little more substantial. Wrapped up tightly in a soft tortilla or flatbread, it's portable, practical, and surprisingly filling.

What I like most about this combination is how balanced it feels. Nothing competes. The flavors are clean and straightforward, which makes it easy to customize depending on what you have on hand. It's the kind of recipe that fits seamlessly into busy days - and one you'll likely memorize after making it once.

It goes especially well with quinoa tabbouli, or any potato salad. Or you can feel free to serve this up all on its own!  Photos by Lori Maffei.

This Hummus, Cucumber, and Avocado Wrap Is…

  • Completely no-cook, perfect for warm days
  • Creamy and crunchy with great texture contrast
  • Plant-based and dairy-free
  • Easy to customize with extra vegetables or greens
  • Ready in under 15 minutes
hummus cucumber avocado wrap being served on a yellow plate

Key Ingredients & Substitutions

Hummus - Use your favorite variety - classic, roasted garlic, or even a lemon hummus all work well. The hummus acts as both flavor base and "glue" to hold everything together. You can even make your own homemade hummus!

Substitution tip: If you don't have hummus, mashed white beans with olive oil, lemon juice, and salt make a great, quick stand-in.

Cucumber - Thinly sliced cucumber adds freshness and crunch. English cucumbers are ideal since they have fewer seeds and thinner skins, but standard cucumbers work as well.

Avocado - Ripe, but still slightly firm, avocado slices provide creaminess and make the wrap more satisfying.

Tortillas or Wraps - Large flour tortillas are easiest to roll tightly, but whole wheat or spinach wraps work nicely too.

Optional Add-Ins - Baby spinach, arugula, shredded carrots, sliced red onion, or a squeeze of lemon juice all complement the base ingredients without overpowering them.

Variations

  • Turn It Into a Bowl - Skip the tortilla and layer everything over greens or grains for an easy hummus bowl.
  • Spice It Up - Spread a thin layer of harissa or add some crushed red pepper flakes for gentle heat.
  • Make It Mediterranean - Add sliced olives, chopped tomatoes, and a sprinkle of dried oregano.
  • Add Protein - Layer in baked tofu strips or chickpeas for extra protein power.

Storing the Wraps

These wraps are best enjoyed fresh, but with a little care, you can prep them ahead.

Short-Term Storage (Up to 24 Hours):
If making in advance, wrap them tightly in parchment paper or foil and store in the refrigerator. The key is minimizing air exposure to prevent the avocado from browning. A light squeeze of lemon over the avocado before rolling helps slow oxidation.

Ingredient Prep Option:
For the freshest texture, you can prep the components separately - slice the cucumber, mash or slice the avocado (with lemon), and portion the hummus - then assemble just before eating. This keeps everything crisp and vibrant.

Avoid Freezing:
These wraps don't freeze well. The cucumber releases water and the avocado changes texture once thawed, which can make the wrap soggy.

If packing for lunch, keep it chilled with an ice pack and slice just before serving for the neatest presentation.

Recipe

hummus cucumber avocado wrap

Hummus, Cucumber, and Avocado Wrap

5 from 1 vote
Fresh and easy hummus, cucumber, and avocado wrap made with simple ingredients and no cooking required. A creamy, crunchy plant-based lunch ready in minutes.
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Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Servings: 1 wrap

Ingredients

  • 1 whole-grain tortilla
  • 2 tablespoon hummus homemade or store-bought
  • ¼ medium cucumber thinly sliced, adjust amount to taste
  • ½ small tomato thinly sliced, adjust amount to taste
  • ½ avocado peeled, pitted, and sliced
  • ½ cup mixed greens such as romaine or baby spinach, thinly shredded
US Customary - Metric

Instructions

  • Place the tortilla on a plate or cutting board.
  • Spread generously with hummus (though not so much that it will ooze from the sandwich).
  • Arrange a row each of cucumber, tomatoes, and avocado down the center.
  • Cover with a big handful of the leafy greens of your choice.
  • Fold two opposite sides of the wrap over the center, then roll up snugly, making sure the ends stay tucked in.
  • Cut in half to serve.

Notes

Feel free to adjust the ingredient quantities to your personal liking in this wrap! 

Nutrition (Estimate per Serving)

Calories: 358kcalCarbohydrates: 39gProtein: 9gFat: 21gSaturated Fat: 4gPolyunsaturated Fat: 3gMonounsaturated Fat: 11gSodium: 408mgPotassium: 762mgFiber: 12gSugar: 5gVitamin A: 798IUVitamin C: 23mgCalcium: 119mgIron: 3mg
Vegan-ize any recipe!Grab our free vegan cheat sheet, packed with my favorite easy substitutions to make any recipe vegan.

Photos taken by Lori Maffei.

Focaccia Bread

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Though focaccia (a traditional Italian flatbread) is yeasted, it doesn’t take as long to make as other yeasted breads; it only requires one brief rising. Start making this bread just before you put up a pot of soup that needs to simmer for a bit, and the two should be ready simultaneously. Make sure to check out the olive variation following the recipe! [Read more...]

Corn-Wheat Tortillas

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Why but tortillas when you can make your own? These Corn-Wheat Tortillas are versatile, soft, and tasty-perfect for all your tortilla needs.

Corn tortillas recipe
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These combination tortillas have a subtle corn flavor and the flexibility and larger size of wheat tortillas. This dough, too, can be made ahead of time.

You can use these homemade tortillas for all kinds of things. Use them to make quesadillas, to wrap up burritos, or even to make enchiladas. And of course, you can fill these tortillas with all kinds of tasty taco fillings!

How to Make Corn-Wheat Tortillas

  1. Mix cornmeal and oil in a small bowl.
  2. Boil water and add salt and cornmeal; then let cool.
  3. Add flour to form dough and turn out onto countertop.
  4. Wash the bowl and grease it.
  5. Knead dough, form into ball, and set in bowl.
  6. Cover dough and let sit for at leats 30 minutes.
  7. Divide dough, form into balls, flatten, and stack.
  8. Cook both sides of tortillas on a griddle.
  9. Wrap tortillas in a towel and serve warm.

Full directions for how to make Corn-Wheat Tortillas are in the printable recipe card below.

Corn-Wheat Tortillas FAQs

How long will these tortillas last?

You can store these tortillas for up to 1 week in an airtight container in the fridge. You can store them even longer in the freezer-up to 3 months.

Can I use white flour instead of wheat flour?

You can easily swap the wheat flour in these tortillas for white flour. Wheat flour is considered more healthy, but white flour is just as tasty and works just as well for these tortillas.

Here are more recipes for global flatbreads.

Recipe

Corn tortillas recipe

Corn-Wheat Tortillas

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Why but tortillas when you can make your own? These Corn-Wheat Tortillas are versatile, soft, and tasty-perfect for all your tortilla needs.
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Prep Time: 1 hour
Rest Time: 30 minutes
Total Time: 1 hour 30 minutes
Servings: 6 10-inch tortillas

Ingredients

  • ½ cup cornmeal yellow or blue
  • 1 tablespoon sesame or corn or other vegetable oil
  • ½ cup spring water
  • ¼ teaspoon sea salt
  • ½ cup whole wheat bread flour

Instructions

  • In a small bowl, thoroughly mix the cornmeal and oil.
  • Heat the water to boiling; add the salt and pour over the cornmeal. Wait a few minutes, until the cornmeal has absorbed the water and has cooled to lukewarm.
  • Stir in the flour to form a dough. Turn the dough out onto a lightly floured board.
  • Wash the bowl and lightly grease it.
  • Thoroughly knead the dough, lightly sprinkling flour under it only as necessary to keep it from sticking. When it is smooth and resilient, form a ball and place it in the bowl.
  • Cover with a damp towel and plate, and set it aside for at least 30 minutes, but preferably for several hours or overnight.
  • Divide the dough into six equal pieces, form balls, and cover them. On a lightly floured surface, roll each ball into a 10-inch circle. Stack the tortillas between waxed paper and cover.
  • Cook tortillas on a hot griddle for about 20 seconds on each side, until lightly browned but still soft and pliable.
  • Wrap them in a towel and serve warm.

Nutrition (Estimate per Serving)

Calories: 93kcalCarbohydrates: 17gProtein: 3gFat: 2gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 99mgPotassium: 85mgFiber: 2gSugar: 1gVitamin A: 1IUCalcium: 18mgIron: 1mg
Vegan-ize any recipe!Grab our free vegan cheat sheet, packed with my favorite easy substitutions to make any recipe vegan.

From Breadtime: A Down-to-Earth Cookbook for Bakers and Bread Lovers* by Susan Jane Cheney.

*This post contains affiliate links. If the product is purchased by linking through this review, VegKitchen receives a modest commission, which helps maintain our site and helps it to continue growing!

African-American Sweet Potato and Peanut Stew

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You'll love this hearty and savory African-American Sweet Potato and Peanut Stew. It's full of healthy veggies!

sweet potato stew
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This stew contains peanuts, sweet potato and black-eyed peas-a triumvirate of nutrient-dense, delicious crops. Time does the work with this stew. The longer it sits, the more lovely and complete the flavor.

This stew pairs beautifully with rice or flatbread. You can serve it with homemade naan or injera as well.

How to Make African-American Sweet Potato and Peanut Stew

  1. Heat oil in large pot over medium-high heat.
  2. Add chopped peppers and onions, and stir.
  3. Add celery, potatoes, green beans, and peppers.
  4. Stir in remaining veggies and cinnamon stick.
  5. Bring stew to a boil and simmer for 30 minutes.
  6. Remove cinnamon stick, add seasonings, and serve.

Full directions for how to make African-American Sweet Potato and Peanut Stew are in the printable recipe card below.

African-American Sweet Potato and Peanut Stew FAQs

How should I store leftover stew?

You can store leftover stew in an airtight container in the fridge for up to one week. Alternatively, if you need to save it for a long time, you can store this stew in the freezer for up to 3 months.

Can I substitute the veggies in this stew?

You can easily swap out the veggies in this stew for pretty much anything you have on hand. Try swapping out zucchini, other varieties of squash, carrots, peas, etc.

Sample more of VegKitchen's recipes for global stews.

Recipe

sweet potato stew

African-American Sweet Potato and Peanut Stew

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You'll love this hearty and savory African-American Sweet Potato and Peanut Stew. It's full of healthy veggies!
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Servings: 4

Ingredients

  • 2 tablespoon canola oil or coconut oil
  • 1 onion chopped
  • 1 jalapeño minced, or a good pinch of red pepper flakes
  • 2 stalks celery chopped
  • 1 sweet potato peeled and chopped
  • 1 lb green beans trimmed and chopped into bite-sized pieces
  • 1 red pepper chopped
  • 1 stick cinnamon
  • 15 oz black-eyed peas or black beans, rinsed and drained
  • 15 oz diced tomatoes
  • 2 tablespoon peanut butter preferably organic
  • sea salt and fresh ground pepper
  • 1 handful cilantro chopped

Instructions

  • Heat oil over medium-high heat in a large soup pot.
  • Add chopped onions and pepper, then stir for one minute.
  • Then add chopped celery, sweet potato, green beans, and red pepper. Stir another few minutes until vegetables start to soften.
  • Then add cinnamon stick, black-eyed peas or black beans, and chopped tomatoes.
  • When mixture comes to a boil, reduce heat to low and cover, simmering for 30 minutes.
  • Stir in the peanut butter. Discard cinnamon stick. Season with sea salt and pepper and gently mix in cilantro.

Nutrition (Estimate per Serving)

Calories: 361kcalCarbohydrates: 53gProtein: 15gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 4gMonounsaturated Fat: 6gTrans Fat: 1gSodium: 108mgPotassium: 1144mgFiber: 15gSugar: 16gVitamin A: 10001IUVitamin C: 70mgCalcium: 146mgIron: 6mg
Vegan-ize any recipe!Grab our free vegan cheat sheet, packed with my favorite easy substitutions to make any recipe vegan.

Ellen Kanner is the Huffington Post's Meatless Monday blogger, the syndicated columnist of the Edgy Veggie and contributor to publications including Culinate, Bon Appetit and Every Day With Rachael Ray as well as her own blog Edgy Veggie.

Hearty Recipes for Hungry Teens (Vegan and Vegetarian)

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If you’re feeding teenagers, especially the male variety, you know that they go through mountains of food, and your grocery bill mounts alarmingly. Here are a handful of hearty, filling dishes that won’t break the bank. Now I'm not saying that young women won't like these hearty dishes, but in my experience, at least, they don't eat in nearly the quantity of their male counterparts. [Read more...]