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Everyday Meals

Lettuce Wraps with Coconut-Curry Vegan Spread

Coconut-Curry-Lettuce Wraps

This coconut-curry vegan spread, based on chickpeas and cannellini beans, is rich with spices and coconut. Aside from serving it in romaine leaves as suggested in this recipe, you can find many other uses for it—it makes a great dip but it’s even better as a sandwich spread. Recipe and photo contributed by Annie Oliverio of An Unrefined Vegan. Annie is the author of the forthcoming Crave Eat Heal: Plant-based, Whole-food Recipes to Satisfy Every Craving  * (April, 2015).
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Broccoli, Mushroom, and Sun-Dried Tomato Pizza

Vegan Broccoli, mushroom, and dried tomato pizza

Using plenty of veggies makes this easy vegan broccoli pizza, embellished with mushrooms and sun-dried tomatoes, a nourishing meal. Serve a big salad with mixed greens and plenty of raw veggies, embellished with olives and chickpeas. Use as many of the shortcuts as you’d like, making this a super-quick preparation; I’ve provided from-scratch options for sauce and crust (even a gluten-free option!) for when you have more time. Continue Reading…

Vegan “Vegetable” Noodle Soup

Vegan "Vegetable" Noodle Soup

This hearty Vegan “Vegetable” Noodle Soup recipe can help you use up your leftover vegetables and noodles—and it’s just as tasty as its classic meat cousin.

I love soups because they are quick to prepare, they use a lot of leftovers (which reduces waste!), and they can be made in advance.

This hearty soup has all the qualities that I look for in a meal: tasty, comforting, nutritious, and especially quick to prepare. It’s perfect for cooler days!

Vegan "Vegetable" Noodle Soup
Serves: 4
 
Ingredients
  • 1 tbsp olive oil
  • 1 onion, chopped
  • 1 carrot, chopped into thin half moons
  • 2 celery branch, finely chopped
  • ½ cup broccoli florets
  • ½ cup cauliflower florets
  • 1 zucchini, chopped in half-moons
  • 5 cups vegetable broth
  • 1 tsp salt
  • 1 bay leaf
  • 1 can diced tomatoes
  • 1 cup fettuccini, uncooked
Instructions
  1. In a medium saucepan, add olive oil and cook onion, celery, and carrots for 5 minutes.
  2. Add vegetable broth, diced tomatoes, broccoli, cauliflower, bay leaf, and salt. Bring to a boil.
  3. Add the fettuccini. Reduce heat to medium and simmer 8 to 10 minutes, or until noodles are tender.
  4. Remove from heat. Remove the bay leaf and add the zucchini. Serve.

 

Barley Soup

Colorful vegetables blend well with barley. This comforting soup will warm you from head to toe during the fall and winter.

 

Thai Barley Soup
Serves: 6
 
Ingredients
  • 4 teaspoons olive oil
  • 1 onion, chopped
  • 1 carrot, diced
  • 1 celery stalk, diced
  • 3 garlic cloves, finely chopped
  • 1 tablespoon fresh ginger, grated
  • 1½ teaspoons red curry paste
  • ½ cup pearl barley
  • 1 teaspoon salt
  • 7 cups vegetable broth
  • 1 tablespoon lime juice
Instructions
  1. In a large saucepan, heat half of the oil over medium heat.
  2. Add onion, carrot, and celery; cook, stirring occasionally, for about 8 minutes or until onion has softened.
  3. Add garlic, ginger, and curry paste; cook, stirring, for 1 minute.
  4. Add barley, salt, pepper, and broth. Bring to a boil.
  5. Reduce heat, cover, and simmer, stirring occasionally, for about 40 minutes or until barley is tender.
  6. Add lime juice and mix. Cook over medium heat for about 2 minutes, then serve.

 

Miso Soup

This soup is delicious and very easy to make. Its ingredients may vary, depending on the contents of your fridge!

Miso Soup
Serves: 4
 
Ingredients
  • 4 cups vegetable broth
  • 3 tbsp. miso
  • 5 mushrooms, thinly sliced
  • 1 carrot, grated
  • ½ cup edamame
  • 1 chopped coriander packet
  • 1 tbsp. soy sauce
  • 1 tsp. lime juice
  • cilantro
Instructions
  1. Mix miso and broth.
  2. Add the other ingredients, ending with the cilantro bouquet.
  3. Simmer for a few minutes.

 

Vegetables Tajine

There are no rules for this recipe. Use vegetables you have on hand, according to the season: legumes, green beans, turnips, chard, tomatoes, etc. Vary the spices according to your preference: nutmeg, ginger, caraway, cinnamon, cloves, saffron, red pepper, etc.

If you do not have a traditional “tajine” dish, a pot or wok will work very well too.

Vegetables Tajine
Serves: 3-4
 
Ingredients
  • 2 potatoes
  • 2 carrots
  • 2 zucchini
  • 1 cup celery
  • 1 can chickpeas
  • 1 onion
  • 1 clove of garlic
  • 3 tbsp olive oil
  • 1 tsp paprika
  • 1 tsp coriander
  • 1 tsp turmeric
  • Salt
  • Pepper
  • 2 cups vegetable broth
Instructions
  1. Heat the oil in a pot. Peel the garlic and onion, slice, and pour into the pot.
  2. Add the spices (paprika, coriander, and turmeric), salt, and pepper. Mix. Brown for a few minutes until the onion is tender. If necessary, fill the bottom of the pot with water.
  3. Wash, peel, and slice vegetables. Pour the carrots, potatoes, zucchini, and celery into the pot and mix with the spices.
  4. Add broth and bring to boil under cover. The broth should cover the vegetables for good cooking.
  5. When the broth boils, remove the lid and lower the heat. Simmer for 20 minutes.
  6. Add the chickpeas (already cooked), stir, and continue cooking for 15 minutes.

 

Hummus and Quinoa Wrap

Hummus and quinoa wrap recipe

This hummus and quinoa wrap, embellished with fresh and dried tomatoes and leafy greens is chock-full of flavor and protein. Once you have your quinoa cooked (actually, this is a good use for leftover quinoa), this comes together in minutes for an easy dinner or to take along to school or work for lunch. Serve with any sort of soup, a potato dish, salsa and chips, fresh corn — wraps go with most anything! Continue Reading…

Vegan Pumpkin Waffles

Vegan pumpkin waffles recipe

I’m officially in love with anything pumpkin flavored, though I admit I’ve only recently started cooking with pumpkin … and I’ve been missing out. Luckily, that dry spell is over. This recipe is great for the waffle maker. Most vegan pancakes tend to be dense and the waffle maker gives it a bit more of a fluffy texture. I left out baking powder on purpose from the recipe because you can make them taste great without it. Add any fruit or maple syrup that you have on hand as a topping. Recipe and photo by Sophia Dubrovsky from Plant Based Made Easy.
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Beets and Mint Tartar

Today, the recipe that I propose is a tartar of beetroot with mint. It’s an entree that is both pretty and very light. But beware not to use canned, but fresh beet!

In fact, this beetroot tartar and mint is more of a salad. What we are going to do is cut the cooked beetroot into small pieces, then season with mint vinaigrette.

Beetroots are rich in B vitamins, iron, manganese, copper, magnesium, and potassium. A diet rich in these things is believed to result in improved blood pressure, improved cognition, and reduce accumulation in your liver.

Prep Time: 45 minutes

Cook Time: 20 to 40 minutes

Servings: 8

Ingredients

  • 2 lb yellow and red beets (6 or 8)
  • 2 small cloves garlic minced
  • 2 tsp dried mint
  • 1/4  tsp salt and pepper
  • 1 tbsp balsamic vinegar
  • 1/3 cup extra virgin olive oil

Preparation

  1. Dip the unpeeled beets in a large pot of salted boiling water and cook until tender—20 to 40 minutes. While still warm, remove them with a cloth or paper towel, remove the stem, and remove the skin by simply sliding.
  2. Slice the hot beets into rings and arrange them on a serving platter.
  3. Before they cool, sprinkle with garlic, mint, salt, and pepper, and let them sit for 1 minute.
  4. Sprinkle with vinegar and oil. Stir gently.
  5. Serve this dish warm, at room temperature or cooled.

Chickpea Wrap

These chickpea wraps are delicious, and a bit spicy!

The chickpea, a very versatile legume, is present in Mediterranean cuisine and is integrated in many preparations such as couscous, falafel, etc. In this recipe they replace the meat that that is usually found in wraps—a delicious and healthy substitution.

Eating legumes is great for your health! These foods are naturally rich in vegetable proteins, vitamins, minerals, and dietary fiber.

In addition, their fat content is low and—like all plant foods—they don’t contain cholesterol.

Prep time: 10 min

Cook time: 10 min

Servings: 4

 

 Ingredients

  • 1 can of chickpeas
  • 2 tablespoons olive oil
  • 1 tablespoon cumin
  • 1 teaspoon turmeric
  • 1 teaspoon of paprika
  • 1 teaspoon ground ginger
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon of salt
  • 1/2 teaspoon black pepper

 

For Sauce:

  • ½ cup tahini
  • The juice of half a lemon
  • 1 tablespoon of olive oil
  • Salt and pepper from the mill
  • A little parsley

 

For Wrap:

  • 1 cup cooked rice
  • ½ cup corn
  • Coriander to taste
  • 4 tortillas

 

Instructions

  1. Heat the oil with all the spices for a few minutes. Add the chickpeas and cook for 5 to 10 minutes.
  2. In a separate bowl, mix together ingredients for the sauce.
  3. Compose your wraps according to your taste by placing a ¼ cup of rice per wrap, coriander, corn, chickpea mix, and the sauce
  4. Roll and serve with a lemon wedge—it’s delicious!

Sweet Potatoes Stuffed with Spicy Chickpeas and Tahini Sauce

This recipe of stuffed potatoes with chickpeas is a gift for your body. It will allow you to stock up on protein, and it’s also really gourmet. Roasted vegetables are always a hit, but it’s the sweet potato that wins the prize for tastiest. Stuffed, it turns into a complete and comforting meal.

Low caloric, but very energetic, the chickpea deserves a good place in your menus. Just think about it the day before: after 12 hours of soaking and 30 minutes to 1 hour 30 minutes of cooking, it is the perfect protein element for vegetarian meals.

  • Prep Time: 20 min
  • Cook Time: 35 min
  • Servings: 4

Ingredients

  • 4 Sweet potatoes
  • 1 cup precooked chickpeas or 1 can of chickpeas
  • 1 cup cherry tomatoes cut in half
  • 2 green onions finely chopped
  • 1 pinch Cumin
  • 1 pinch Coriander
  • 1 pinch Turmeric
  • 1 pinch Paprika
  • 1 pinch salt
  • 1 filet Olive oil

The sauce

  • ¼ cup Tahini
  • 2 tbsp. lemon juice
  • 1 tbsp. maple syrup

Preparation

  1. Preheat the oven to 450 F˚. Clean the sweet potatoes with a brush, and prick them with a fork. Place them on a baking sheet lined with parchment paper.
  2. Bake in the oven for 30 to 40 min.
  3. In a bowl, mix chickpeas with the tomatoes, the green onions, and the spices.
  4. Prepare the sauce. Mix the tahini with lemon juice and the maple syrup.
  5. Let the sweet potatoes cool for a few minutes, then cut them in 2 and mash the flesh a little bit.
  6. Stuff the sweet potatoes gently with the chickpea mixture and drizzle with tahini sauce.

An Answer to a Pressing Question – Are Tortillas Vegan?

are tortillas vegan

There is an unofficial debate going on both online and offline—are tortillas vegan? This seemingly simple question might be bothering tortilla fans who have just turned vegan.

If you belong to the above-mentioned group of people, you are probably asking yourself the above-mentioned question. The answers, suggestions, and vegan tortilla recipes are all over the internet. The fact is, yes, tortillas can be vegan and you don’t have to deprive yourself of these tasty Mexican pancake-like treats.

When it comes to vegan or non-vegan tortillas, it all boils down to preparation. Although most tortillas are in fact vegan, there are some non-vegan variants you should know about.

Vegan and Non-Vegan Tortillas – How to Tell Them Apart?

When you are at your favorite tortilleria, you may ask the vendor, “Are your tortillas vegan?” In most cases, you will get a positive answer. But how can you actually make sure you are getting the thing you want?

Well, there is a simple distinction that makes some tortillas vegan and others non-vegan. As previously mentioned, it’s about the preparation. To be more precise, a single ingredient makes some tortillas unsuitable for vegans.

Below are some tips and tricks on how to tell them apart.

Non-Vegan Tortillas

Wheat flour tortillas, may sometimes contain lard, an unacceptable ingredient in any vegan menu. You should always check whether the tortillas you are buying contain lard or not.

You will get a more accurate response if you ask the vendor at the tortilleria if the tortillas contain lard than if you ask if their tortillas are vegan. The same rule applies if you are buying tortillas at your local supermarket, although there is no need to ask anybody. Just take a look at the label to make sure that there are no animal-based ingredients.

Vegan Tortillas

Tortillas usually contain very few ingredients, which makes them quite appealing for most vegans. To make tortillas, you need some flour, water, oil, and baking soda. All of these are natural and vegan ingredients, so you shouldn’t worry about breaking the rules of your plant-only diet.

A debate has recently sprung up in the online vegan community questioning whether white flour tortillas are truly vegan. The underlying premise was that white flour cannot be vegan due to the bone char bleaching process. However, the premise hasn’t been confirmed to this day.

On the other hand, if the notion of bone char bleaching is bothering you, you can choose other types of flour as an alternative. Wheat flour, for example, is a great option because there is no bleaching process involved. You can also go for the unbleached regular flour. Just make sure that the package has a clear unbleached label.

Either way, if you want to stop asking yourself and others, “Are tortillas vegan?,” you should start making them at home. This way you will have complete control over all the ingredients that go into your tortillas.

In addition, vegan tortillas are quite simple to make even if you are not exactly a chef extraordinaire. There are more than a few vegan tortilla recipes you can find online. The following recipes should be the quickest and simplest to make, but don’t let that fool you. Homemade tortillas are every bit as tasty as the ones you get from your favorite tortilleria.

Basic Vegan Tortilla

This is a recipe for a very simple vegan tortilla. There are only six ingredients you need and the entire process should take less than half an hour including the cooking.

Ingredients

  • 3 cups of flour (wheat or other)
  • ½ tbsp of sugar (you can use vegan sugars)
  • 1 tbsp of salt
  • ½ tbsp of baking soda
  • 6 tbsp of oil (canola oil is a good option)
  • 1 ½ cups of water

Preparation

Get a sizable bowl, dry-mix the ingredients, and then add water and oil. Use your hands to mix the dough. Do rapid hand movements until the dough is stiff enough. You can add some water if needed.

The dough should be kneaded until it becomes smooth and elastic. Once it’s elastic enough, let it rest for about 10 minutes. You can place it in a well-oiled bowl and put a wet cloth on top.

After the dough has rested for 10 minutes, take it out and divide it into 12 parts. Each piece should be rolled into a small ball. Then roll out each ball with a rolling pin until it becomes very thin.

Now, you should heat up a pan to medium heat and start putting the tortillas on one-by-one when the pan is hot enough. Each tortilla should be cooked for about two minutes on either side. You are done when tortillas become white.

Vegan Burritos

The answer to the question “Are tortillas vegan?” above may have indicated that burritos cannot be vegan because the tortillas contain lard. However, that is not always the case. This recipe should give you an idea of how to make mouth-watering vegan burritos.

The filling for these vegan burritos consists of salsa, but you can add any other vegan fillings per your desire.

Ingredients

The tortilla ingredients:

  • 1 tsp of baking powder
  • 1 tsp of salt
  • 3 cups of flour
  • ¼ cup of olive oil
  • ¾ of hot water

The salsa ingredients:

  • Chopped coriander
  • ½ tsp of hot chili flakes
  • 25 cherry tomatoes and 3 regular tomatoes
  • A sliced spring onion
  • Juice from ½ of a lime
  • A pinch of pepper and salt

Preparation

Chop the tomatoes into dices then add the sliced spring onion and the chili flakes. Season the mix with pepper and salt to your taste.

Dry-mix the tortilla ingredients before you add hot water and oil. While adding water and oil, you can mix the dough with a spoon. Once it gets firm enough, knead the dough using your hands until it’s nice and elastic. Let the dough rest before you cut it into pieces and then roll out the pieces and bake the tortillas the same way as described in the previous recipe.

After you finish baking, add the filling and enjoy.

The End Tortilla

Are tortillas vegan? Yes, they are, and as a vegan, you can eat all the tortillas you want. However, make sure that there is no lard or other animal-based ingredients in your tortilla.

In addition, tortillas are a great wrapping for your favorite vegan fillings. Feel free to experiment until you find the perfect mix for you.

Tofu Spring Roll

Vegetarian spring rolls are all about texture. Inside you have rice vermicelli, crisp vegetables, and usually some type of meat or seafood, but here I decided to go with tofu. The resulting flavors and colors of the spring rolls are delicious. The only downside is that they take a little bit of time to make, but believe me it’s worth it!

 These tofu spring rolls are a classic to prepare for a picnic or a potluck. Fresh and light, they will please everyone—young and old. Dip one into some creamy and slightly spicy peanut sauce. You can eat them whole or cut them into 3 or 4 pieces for small bites to share.

  • Prep time: 40 min
  • Cook time: 5 min
  • Total time: 45 min
  • Servings: 8

Ingredients

  • 1 block / 500 g extra firm tofu
  • 1 package vermicelli
  • 16 sheets of rice paper
  • 2 carrots grated
  • 1 pepper cut in strips
  • 1 cup mint leaves
  • 2 tablespoons rice vinegar
  • 1 tablespoon soy sauce

Instructions

  1. Marinate the tofu 1 hour in the soy sauce. In a bowl, cover the vermicelli with boiling water and let stand for 5 minutes. Drain and set aside.
  2. In a bowl of hot water, soak the rice papers one at a time for 10 to 25 seconds. Remove them from the water, drain well, and place on a work surface.
  3. Arrange 2 to 3 mint leaves, 1 tablespoon of carrots, 2 strips of peppers, 1/4 cup of vermicelli and finally 1 strip of tofu on a sheet of rice paper.
  4. Fold the sides of the rice paper towards the center. Roll firmly to secure the packing.
  5. Cover the rolls with a damp cloth and proceed with the rest of the ingredients. Refrigerate until ready to serve. Cut the rolls in half diagonally.

 

Roasted Summer Vegetable Salad

Roasted summer vegetables

This is one of my favorite things to make in the late summer — a gorgeous platter of roasted vegetables that’s really less work than it may seem at first glance. It’s an extravaganza of flavor, and though it’s perfect for late summer or early fall, with these particular veggies there’s no reason you can’t make it year-round. Substitute or add other vegetables if you’d like — mushrooms, yellow squash, green beans, asparagus … increase the amount of marinade if need be. Continue Reading…

Vegan Recipes by VegKitchen logo
Vegan recipes by VegKitchen