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Main Dishes featuring Grains and/or Beans

Sesame Tofu

Quick, easy, and tasty—this Sesame Tofu is the perfect recipe for when you are in a hurry but still want to eat something healthy.


Sesame Tofu
Serves: 4
  • 250 g firm tofu
  • 1 clove garlic, finely chopped
  • 2 tbsp soy sauce
  • 1 tsp sesame oil
  • 2 pinches cayenne pepper
  • 1 tbsp sunflower oil
  • 2 tbsp sesame seeds
  1. Drain the firm tofu and sponge it with a paper towel. Let stand for 20 minutes.
  2. Meanwhile, peel and crush the garlic cloves.
  3. In a bowl, mix the soy sauce, sesame oil, cayenne pepper, and garlic.
  4. Cut the firm tofu into regular dice.
  5. Heat the sunflower oil in a wok.
  6. Add the cubes of tofu and then brown for 3 minutes on all sides, on medium-high heat.
  7. Add the sauce and sesame seeds. Mix until the sauce is completely absorbed by the tofu.
  8. Serve with sautéed vegetables, if desired.


One-Pan Spanish Vegan Paella

One-Pan Spanish Vegan Paella

There is nothing like a recipe that can be made all in one pan. The Spanish have mastered the one-pan recipe technique with their incredible paellas—made without dirtying several dishes and pans. Try our simple One-Pan Spanish Vegan Paella recipe today!


One-Pan Spanish Vegan Paella
Serves: 2
  • 1 red pepper
  • 1 carrot
  • 1 onion
  • 2 tbsp olive oil
  • 1 clove garlic
  • 1 tsp paprika
  • ¼ cup parsley
  • 1 pinch saffron
  • 1 cup rice
  • 2 cups vegetable broth
  • 1 can artichokes, chopped
  • ½ cup black olives
  1. Preheat the oven 375˚F.
  2. Julienne the pepper and carrot and slice the onion. Fry the vegetables and onion in the oil over high heat.
  3. Stir in the chopped garlic and add the paprika, parsley, and saffron. Cook for 2 minutes.
  4. Add the rice and vegetable broth. Cook for another 5 minutes.
  5. Add the artichokes and olives. Place the paella in the oven for 10 minutes; the rice must be cooked "al dente."
  6. Let stand for 5 minutes before serving.


Vegan Green Vegetable Pad Thai

Vegan Green Vegetable Pad Thai

Serve this healthy Vegan Green Vegetable Pad Thai recipe with some lime wedges and edamame. It’s perfect as a main course or as a hearty side dish.

Vegan Green Vegetable Pad Thai
Serves: 2
  • 7 oz rice noodles
  • 1 tbsp olive oil
  • 1 green bell pepper, chopped
  • 1 onion, chopped
  • 2 cups spinach
  • ½ cup edamame
  • ½ cup water
  • 2 tbsp lemon juice
  • 2 tbsp maple syrup
  • 1 tsp hot sauce
  • 3 tbsp tamari sauce
  • 1 tsp garlic powder
  1. Chop the vegetables and bring a large pot of water to a boil for the rice noodles.
  2. When the water is boiling, turn off the heat and add the rice noodles. Stir and leave in the water until cooked (about 5 minutes). Drain noodles and rinse under cool water.
  3. In a wok or a nonstick skillet over medium-high heat add 1 tablespoon of oil. Add green pepper and onion; cook for about 5 minutes.
  4. Add the spinach and edamame and cook for another 3 minutes.
  5. Mix all the sauce ingredients together.
  6. Add the cooked rice noodles and the sauce to the vegetables. Mix well and cook until the sauce is mostly absorbed, about 3 minutes.
  7. Serve.


Fresh Chickpea Buddha Bowl

Fresh Chickpea Buddha Bowl

A buddha bowl is a healthy meal composed of various vegetables layered over a base of grains. This Chickpea Buddha Bowl recipe uses quinoa for its base.



Fresh Chickpea Buddha Bowl
Serves: 2
  • 1 red onion, sliced
  • 1 pepper, sliced
  • 1 cup canned chickpeas, rinsed and drained
  • 6 mini bok choy
  • 1 pinch cumin
  • 1 pinch turmeric
  • 1 pinch ground coriander seeds
  • ⅔ cup cooked quinoa
  • ½ cup sprouts
  • 1 tsp parsley
  • 1 tsp sesame oil
  • 1 tbsp canola oil
  • ½ tbsp rice vinegar
  • salt and pepper
  1. Preheat the oven to 450°F.
  2. In a bowl, mix the onion, pepper, chickpeas, and bok choy with a dash of olive oil, a pinch of cumin, another of turmeric and another of ground coriander seeds.
  3. Place the vegetables on baking sheet and bake for 20 minutes.
  4. In a large bowl, arrange all ingredients, starting with quinoa. Then add vegetables, sprouts, and parsley.
  5. Mix the oil with the rice vinegar, and sprinkle the Buddha bowl lightly with salt and pepper.


Vegan Mushroom Risotto

Vegan Mushroom Risotto

This Vegan Mushroom Risotto is a very nourishing recipe. It takes a long time to cook because the liquid must be absorbed little by little. This slow cooking method is how to get a very creamy risotto without burning the rice at the bottom of the pan.


Vegan Mushroom Risotto
Serves: 3-4
  • 8 cups vegetable stock
  • 1 cup vegan dry white wine
  • 2 tbsp olive oil
  • 3¼ tbsp vegan butter
  • 1 leek, finely chopped
  • 1 cup mushrooms, sliced
  • 1 ½ cup Arborio rice
  • 4 tbsp vegan Parmesan
  • pepper
  1. Pour vegetable stock and wine into a medium saucepan and bring to boil for 5 minutes, then simmer.
  2. In a large saucepan, heat oil and butter. Add the leek and cook over medium heat for 5 minutes, until tender. Add the mushrooms and cook again for 5 minutes.
  3. Add Arborio rice and stir while cooking until the grains become transparent.
  4. Add ½ cup boiling broth, mixing until completely absorbed. Add ½ cup of broth again and stir well. Continue with the rest of the broth, ½ cup at a time.
  5. Cook for 20 minutes or more, until the broth is absorbed, stirring continuously.
  6. Serve sprinkled with Parmesan and freshly ground pepper.


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 Lentil and Sunflower Seed Meatloaf

What I like about this kind of recipe is that it is extremely flexible. You can keep the base and make meatballs, burgers, or stuff it into vegetables. Here, I cooked it in a muffin mold, but you can opt for a lentil loaf cooked in a bigger mold. Just don’t forget to increase the cooking time!

5.0 from 2 reviews
Lentil and sunflower seed "meatloaf"
Serves: 4-6
  • 2 tbsp. of olive oil
  • 1½ cups of onion, finely chopped
  • 2 garlic cloves, crushed
  • ⅔ cup carrots, grated
  • 1 packet (227g) mushrooms, finely chopped
  • 1 cup of lentils, cooked, rinsed and drained
  • 1½ cup sunflower seeds
  • 2 slices of whole grain bread, shredded into small pieces
  • ¼ cup ground flaxseed
  • ½ cup of oatmeal
  • 2 tbsp. of tamari
  • 1 tbsp. apple cider vinegar
  • ¼ cup of vegetable broth
  • 1 tbsp. oregano
  • ½ tsp. thyme
  • ½ tsp. dry mustard
  • Salt and pepper, to taste
  • ¼ cup of ketchup
  • ¼ cup of unsweetened applesauce
  • 2 tbsp. balsamic vinegar
  • 2 tbsp. tablespoon maple syrup
  1. In a skillet, heat olive oil over medium high heat. Add onion and mushrooms. Cook until the onion has begun to turn a little golden, about 10 minutes. Add the garlic in the last minute of cooking. Remove from heat and place in a large bowl.
  2. Grate the carrots and add them to the bowl with the onion, garlic, and mushrooms.
  3. Blend the lentils in a food processor for a few seconds. They must have a coarse texture. Transfer the lentils into a large bowl.
  4. Coarsely grind the sunflower seeds in the food processor. They must have a coarse texture. Transfer to the large bowl with the other ingredients.
  5. Add the rest of the ingredients to the bowl and mix well.
  6. Place the mixture in a previously oiled muffin pan.
  7. In a small bowl, mix ketchup, applesauce, balsamic vinegar, and maple syrup. Pour sauce evenly on the top of the Meatloaf.
  8. Bake at 350 ° F for 40 minutes. Let stand for 10 minutes before serving.


Basic Congee

Congee is a white rice porridge and exists under different names in all Asian countries.

The principle is very simple. The white rice is cooked for a very long time over a low heat in a large quantity of water or broth until the rice (which is full of water) swells and begins to decompose to form a porridge. Once the porridge has been prepared, it may be accompanied by small pieces of cooked meat, steamed or pan-fried vegetables, spices, herbs, soy sauce, or sesame oil. The varieties are infinite.

Basic Congee
Serves: 4
  • ¾ cup long grain rice
  • 9 cups vegetables broth
  • 1 teaspoon salt
  • Chopped peanuts and green onions, for garnish
  1. In a large pot, bring the water and rice to a boil.
  2. When the rice is boiling, turn the heat down to medium-low. Place the lid on the pot—leave a little space to allow the steam to escape.
  3. Cook on medium-low, stirring occasionally, until the rice has the thick, creamy texture of porridge. This can take about 50 minute.
  4. Add salt to taste, along with any other desired seasonings.
  5. Garnish with chopped peanuts and green onion.


Lentil Pâté

Mystify your family by serving this delicious veggie pâté with lentils. A delicious source of protein for breakfast or dinner, serve them on bread or crackers with a touch of mustard—satisfaction guaranteed!

Lentil Pâté
Serves: 2 cups
  • 1 tablespoon of olive oil
  • 1 onion, chopped
  • 2 clove garlic, minced
  • 2 tablespoons of nutritional yeast
  • 1 teaspoon of tamari
  • ½ teaspoon ground cinnamon
  • ½ teaspoon ground clove
  • ¼ teaspoon ground nutmeg
  • 1 cup dried green lentils, rinsed
  • salt and pepper, to taste
  • 3 cups of vegetable broth
  • chopped fresh parsley, to taste
  1. In a saucepan over medium heat, heat oil and add onion and garlic. Sauté for about 4 minutes or until onion is tender.
  2. Add yeast, tamari, cinnamon, cloves, nutmeg, and lentils. Season to taste, mix well, and cook for about 5 minutes.
  3. Add the vegetable broth. Bring to a boil, reduce to low heat, and simmer uncovered for about 25 minutes or until the lentils are tender. Stir regularly while cooking.
  4. In a food processor or hand blender, reduce the mixture to a smooth, even purée.
  5. Transfer the mixture to an airtight container and allow to cool in the refrigerator for 1 hour. When ready to serve, garnish with fresh parsley.


Vegan Sloppy Joes with Pinto Beans and Quinoa

Quinoa and Bean Sloppy Joes

Seriously—who needs fake meat when you can make hearty, beautifully textured dishes using grains and beans? This serves up deliciously on rolls, but if you’re not a bread person, you can serve the mixture in a lettuce-leaf cup or atop a corn tortilla. Serve with baked potatoes or sweet potatoes and any slaw-style salad. Fresh corn on the cob when in season is a great addition as well. 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.   Continue Reading…

Sweet Potato and Black Bean Chili with Tomatillos

Sweet Potato and Black Bean Chili by Leslie Cerier

This sweet and spicy stew is a fun and unusual take on chili. And if you happen to have leftovers, it tastes even better a day or two later. Kelp may seem like an unusual ingredient here, but it has several benefits: it makes the beans more digestible, and it also contains flavor-enhancing compounds and loads of minerals and vitamins. Copyright © 2010 Gluten-Free Recipes for the Conscious Cook* by Leslie Cerier (New Harbinger, Inc). All rights reserved. Used by permission of the publisher and author.

Continue Reading…

Spanish-Style Rice and Red Beans

Spanish Rice and Red Beans

A Spanish-inspired recipe, this dish of brown rice and red beans is a great for busy weeknights, when you want something easy and hearty. The key is to have the rice cooked ahead of time, but even if you don’t, it’s still not a daunting task. Briny olives perk up the mellow flavor of brown rice and beans. Serve a simple green salad or a platter of tomatoes and pineapple, or sliced seedless oranges. Delicious with garlic-sautéed greens. Recipe adapted from Plant Power by Nava Atlas; photos by Hannah Kaminsky. Continue Reading…

Quick Quinoa Paella

Quick Quinoa paella

Paella is a Spanish pilaf traditionally made with white rice and seafood. We’ll do away with the seafood here, of course, and since we’re dispensing with tradition, let’s do away with white rice as well. Using nutritious and quick-cooking quinoa instead, you can have a colorful meal in about thirty minutes. This goes well with Spinach, Orange, and Red Cabbage Salad. 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.  
Continue Reading…

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Vegan recipes by VegKitchen