VegKitchen

  • Vegan Recipes
    • Appetizers
    • Breakfast
    • Main Dishes
    • Pasta and Noodles
    • Salads
    • Sandwiches and Wraps
    • Sauces, Dressings, and Condiments
    • Side Dishes
    • Soups, Stews, and Chilis
    • Snacks and Dips
    • Desserts
    • Drinks
    • Cheese-y Delights
    • Raw Vegan
    • Slow-Cooker
  • Vegan Living
    • Vegan Substitutions Guide
    • Kid Friendly
    • More Vegan Living
  • About
  • Shop Cookbooks
menu icon
go to homepage
  • Recipes
  • Vegan Life
  • Cookbooks
  • Freebie!
search icon
Homepage link
  • Recipes
  • Vegan Life
  • Cookbooks
  • Freebie!
×
Home » You searched for apple

Search Results for: apple

Vegan Butternut Squash & Swiss Chard "Lasagna"

January 22, 2018 by Nicole @ VegKitchen 1 Comment

Vegan Butternut Squash and Swiss Chard Lasagna featured image

In this hearty vegan and gluten-free lasagna I used a mixture of shiitake and white button mushrooms, fresh rosemary and tarragon, swiss chard, homemade sauce (so easy!!!), tofu "cheese", and squash. The flavor and texture are excellent, everything you'd want from a meal on a cold winter day. 

Butternut-Squash Lasagna by Jenne Claiborne from Sweet Potato Soul

This recipe was contributed by Jenné Claiborne, a vegan personal chef in Atlanta She also creates recipes, videos, and share my passion for healthy vegan eating on her blog. Photos by Sydney Bensimon.

This lasagna, like most, is done in parts. You've got your roasted squash, sauce, veggies, and tofu "cheese". If you like to cook, this meal with bring you lots of joy in the kitchen. If you don't think of yourself as a cook, give it a try anyway. Each step is easy as pie, and the result is well worth the minimal effort and time. 

Can't get your hands on swiss chard-or any other chard? Use spinach, kale, or collards. If you're not a fan of butternut squash, use zucchini instead - our vegan zucchini lasagna takes that idea all the way.

Serves: 4 generous portions

  • Olive oil
  • Sea salt
  • 1 large butternut squash, peeled, halved and thinly sliced in half-moon shapes (about ¼ inch thick); or two small butternuts (note, if your knives aren't sharp enough to cut raw squash, see tips for a workaround in this post)
  • 14-oz can plain tomato sauce
  • 4 garlic cloves, minced
  • ¼ cup nutritional yeast
  • 2 teaspoon Italian herb dried spice
  • 1 teaspoon fresh black pepper
  • 4 cups of your favorite mushrooms (I used shiitake and white button), sliced
  • 4 cups swiss chard, ribs removed, washed, & chopped
  • 1 tablespoon fresh tarragon, minced
  • 1 tablespoon fresh rosemary, minced
  • 1 teaspoon red chili flakes (if you like heat)
  • 1 block firm organic tofu
  • ½ cup nutritional yeast
  • 1 teaspoon apple cider vinegar
  • 1 ½ teaspoon sea salt

Preheat oven to 350° F, and line a baking sheet with parchment paper.

Toss ysliced butternut squash with a couple tablespoons of olive oil, and spread the squash onto the baking sheet. If it doesn't all fit use a second baking sheet, or layer it. Roast for 30 minutes, until tender, but not too mushy.

Sauce:
Heat a tablespoon of olive oil in a sauce pan over medium-high heat. Add the minced garlic, and cook until golden (be careful not to burn it).

Reduce the heat, and carefully pour the tomato sauce into the pan. It might start to pop, so keep the lid nearby. Stir the garlic and sauce, then add the nutritional yeast, herbs and black pepper. Cover, and allow the sauce to cook while you work on the next part.

Swiss Chard & Mushrooms:
Heat a tablespoon, or two, of olive oil in a skillet on medium-high heat. Add the mushrooms and a generous pinch of sea salt, and stir. The cooking will draw the moisture out of the mushrooms, so don't worry if the pan seems too dry. Once they've begun to sweat (moisten), add the swiss chard, tarragon, and rosemary. Stir well, and remove from heat.

Tofu "Cheese":
Break the tofu up and place it in a food processor. Process until smooth, then add the nutritional yeast, vinegar and salt. Process again to incorporate it all, and taste to see if you need to add any more salt.

Butternut-Squash Lasagna by Jenne Claiborne from Sweet Potato Soul

Assemble the Lasagna:

Now that you've got all the parts complete you can assemble the lasagna.

To do this you will place a layer of squash on the bottom of the baking dish. Follow that with some of the "cheese", follow that with some of the mushroom mix (squeeze excess liquid from the mushrooms and greens before layering), then the sauce, then the squash again.

Continue to layer the ingredients until you've used them all.  Use about ½ cup of "cheese", sauce and mushrooms on each layer. I like my top layer to have all the ingredients visible.

Place the lasagna back in the oven and bake for 40 minutes (or 30 if you just can't wait).

  • Here are more of VegKitchen's Hearty Pasta Dishes.
  • Find more of VegKitchen's Vegan Dinner Recipes and more Casseroles And Other Comfort Foods.

Recipe

Slice of vegan butternut squash and Swiss chard lasagna on a white plate

Vegan Butternut Squash & Swiss Chard "Lasagna"

4.80 from 15 votes
This hearty, gluten-free vegan lasagna layers roasted butternut squash, a garlicky tomato sauce, herbed mushrooms and Swiss chard, and a simple tofu “cheese” instead of noodles and dairy — comforting, from-scratch, and perfect for a cold winter night.
Print Pin Save Saved!
Prep Time: 25 minutes minutes
Cook Time: 1 hour hour 10 minutes minutes
Servings: 4 servings
Prevent your screen from going dark

Ingredients

Roasted Squash

  • Olive oil for tossing
  • Sea salt a pinch
  • 1 large butternut squash peeled, halved, and thinly sliced into half-moons (about ¼ inch thick); or use two small butternuts

Sauce

  • 1 tablespoon olive oil
  • 4 cloves garlic minced
  • 14 oz can plain tomato sauce
  • ¼ cup nutritional yeast
  • 2 teaspoons dried Italian herb seasoning
  • 1 teaspoon black pepper freshly ground

Swiss Chard & Mushrooms

  • 1-2 tablespoons olive oil
  • 4 cups mushrooms sliced (a mix of shiitake and white button is nice)
  • sea salt a generous pinch
  • 4 cups Swiss chard ribs removed, washed, and chopped
  • 1 tablespoon fresh tarragon minced
  • 1 tablespoon fresh rosemary minced
  • 1 teaspoon red chili flakes optional, for heat

Tofu "Cheese"

  • 1 block firm tofu organic
  • ½ cup nutritional yeast
  • 1 teaspoon apple cider vinegar
  • 1 ½ teaspoons sea salt

Instructions

Roast the Squash

  • Preheat the oven to 350°F and line a baking sheet with parchment paper.
  • Toss the sliced squash with a couple tablespoons of olive oil and a pinch of salt. Spread on the baking sheet (use two sheets or layer if needed) and roast for 30 minutes, until tender but not mushy.

Make the Sauce

  • Heat 1 tablespoon olive oil in a saucepan over medium-high heat. Add the garlic and cook until golden, being careful not to burn it.
  • Reduce the heat and carefully stir in the tomato sauce. Add the nutritional yeast, Italian herbs, and black pepper. Cover and simmer while you prepare the rest of the components.

Make the Chard & Mushrooms

  • Heat 1-2 tablespoons olive oil in a skillet over medium-high heat. Add the mushrooms and a pinch of salt, and cook until they release their moisture.
  • Add the Swiss chard, tarragon, and rosemary. Stir well and remove from heat.

Make the Tofu "Cheese"

  • Break up the tofu and process in a food processor until smooth.
  • Add the nutritional yeast, vinegar, and salt. Process again to combine, and taste for seasoning.

Assemble & Bake

  • In a baking dish, layer squash, tofu "cheese," the mushroom-chard mixture (squeeze out excess liquid first), then sauce. Repeat the layers, using about ½ cup each of cheese, sauce, and mushrooms per layer, ending with a top layer that shows off all the ingredients.
  • Bake for 30-40 minutes, until hot and bubbling.

Nutrition (Estimate per Serving)

Calories: 410kcalCarbohydrates: 38gProtein: 19gFat: 22gSodium: 950mgPotassium: 900mgFiber: 8g
Vegan-ize any recipe!Grab our free vegan cheat sheet, packed with my favorite easy substitutions to make any recipe vegan.

5 Vegan Egg Substitutes That Are Already In Your Kitchen

January 21, 2018 by Nicole @ VegKitchen 4 Comments

Chocolate Chip Banana Muffins

An omnivorous colleague and I recently had a good-natured spat about cake. She insisted that non-vegan cake (or "real" cake, as she called it) was superior to the vegan version. Naturally, I challenged her to a cupcake battle.

Without telling them which was which, we had everyone in our office sample her non-vegan chocolate cupcakes and my vegan ones. In the end, only half could tell them apart. People kept asking me, "No butter? No eggs? What did you put in them?"

Vegan baking can be as inventive as hiding zucchini and black beans in desserts or as simple as making a vegan substitution. If you're working off an old family recipe or want to experiment with creating your own recipes, here are 5 simple vegan egg substitutes that are sitting in your kitchen right now.

Chocolate Chip Banana Muffins

Bananas

Bananas work as a binder, making them a great vegan egg substitute for baked goods. And-as a bonus-bananas add a dose of potassium too. They're sweet, so you might want to use less sugar than the recipe calls for (or, if you're me, forgo the extra tablespoon!). Using this substitute might add some banana flavor to whatever you're cooking, but with many baked goods, that just compounds the yum factor.

Substitute half a banana for one egg.

Try it in Laura Theodore's Chocolate Chip Banana Muffins.

Cornstarch

Using cornstarch as an egg substitute will thicken your batter, so it's best for recipes like cookies and puddings.

To replace one egg, mix one tablespoon of cornstarch with two tablespoons of water.

White Vinegar and Baking Powder

This combo is a great vegan egg substitute for cakes. It doesn't have a strong effect on the flavor of your cake as long as you also add a pinch of salt.

For each "egg," mix one tablespoon of water with one tablespoon of white vinegar in a separate bowl or glass. Then, stir in a teaspoon of baking powder. Now you're ready to add the mixture to your batter.

Cinnamon-Raisin Quick Bread

Applesauce

Like banana, applesauce doubles as an egg replacement and a sweetener. But it has the advantage of being an easier flavor to mask.

Opt for one-third of a cup of applesauce without baking powder (for a rich, dense cake or brownie) or one-fourth of a cup with a teaspoon of baking powder (for a light, fluffy dessert).

Try this egg substitute in Quick Cinnamon-Raisin Bread (shown above).

Water, Oil, and Baking Powder

In recipes that call for only one egg, a quarter cup of vegetable oil should be fine.

But for recipes that call for more than one, you can avoid a greasy baked good by whisking together two tablespoons of water, one teaspoon of vegetable oil, and two teaspoons of baking powder for each "egg" the recipe calls for.

For more vegan substitutions:

  • Vegan Substitutions Guide

21 Vegan Hot Beverages for Cold Weather

November 25, 2017 by Nicole @ VegKitchen Leave a Comment

hot beverages

Whether you need to cozy up with a book and a blanket, or you are having a family get together for the holidays, this list of vegan hot beverages for cold weather has everything you need.

[feast_advanced_jump_to]

When the days start getting shorter, and the temperatures start to drop, it's nice to have a nice warm mug in your hands. Hot beverages are a large part of that cozy feeling in cold weather.

Many popular coffee house drinks aren't vegan, but you should not have to miss out on these treats when the chill hits the air. That is why I've collected this list of vegan hot beverages for cold weather.

Vegan Hot Chocolate

Hot Beverages

There is no better place to start a list of hot beverages than hot chocolate. This Vegan Hot Chocolate is extra rich and creamy because of the addition of arrow root. Give this one a try!

Chai Tea Latte

hot Beverages

Sometimes chai just hits the spot. The spices that are used for chai are perfect for the fall and holiday season. This recipe tells you how to make a chai concentrate so that you can keep in the refrigerator and have this delicious Chai Tea Latte whenever you want.

Pumpkin Spice Latte

hot beverages

Every autumn, people lose their minds over pumpkin spice everything. For the pumpkin spice-loving vegan, here is a great recipe for a Pumpkin Spice Latte that is karma friendly. For some people, it is not fall until they have their pumpkin spice latte, so welcome to autumn!

Slow Cooker Spiced Cider

hot beverages

No list of hot beverages is complete without a spiced apple cider recipe. This recipe is great because you make it in a slow cooker. That means that this Slow Cooker Spiced Cider is not only easy to make, but it also makes your house smell great while it is cooking.

Peanut Butter Hot Chocolate

hot beverages

Nothing goes together quite as well as chocolate and peanut butter. This warm drinkable hot chocolate with peanut butter in it is decadent and delicious. Peanut Butter Hot Chocolate is a rich beverage, so go easy!

London Fog Latte

hot beverages

The distinct taste of bergamot is what makes Earl Grey tea so great. This London Fog Latte is essentially an Earl Grey vanilla latte. It's a great drink for when it's cold outside and you want to curl up with a good book.

Caramel Macchiato

hot beverages

Caramel Macchiatos is like a dessert in a cup. The vegan caramel sauce is great. With this vegan version, you don't have to miss out on your favorite coffee drink ever again.

Cranberry Mulled Cider

Hot Beverages

This Cranberry Mulled Cider is a variation on the traditional spiced cider. The addition of cranberry juice makes this a tart little taste of fall. This would be a great beverage for a party or a family get together. You can make it in a slow cooker, which makes it even easier to serve hot.

Peppermint Hot Chocolate

hot beverages

Peppermint is the official taste of the Christmas season. There is nothing better than clutching a hot cup of Peppermint Hot Chocolate when it is snowing outside. Here is a great vegan version that we hope will warm your heart this holiday season.

Peppermint Chocolatte

vegan peppermint chocolatte

This Peppermint Chocolatte is the perfect coffee to get you in the holiday spirit. It's a festive blend of rich coffee, hot chocolate, and peppermint syrup-all topped off with whipped cream and crushed peppermints. It's easy, fun, and pretty enough for a party. Plus, it's 100% vegan and dairy-free!

Peppermint Mocha

hot beverages

This Peppermint Mocha is the flavor of the holiday season with the caffeine kick of coffee. Now, when you crave this holiday classic, you can have it in the comfort of your own home. We hope that you enjoy this seasonal favorite!

Apple Cider Vinegar Cinnamon Tea

hot beverages

This Apple Cider Vinegar Cinnamon Tea is great for detoxification or when you are sick. This is like a cinnamon hot toddy, but you trade the alcohol for apple cider vinegar. When the colder months get you under the weather, this is the drink that you need.

Vegan Hot White Chocolate

Hot beverages

This is an ingenious way to make Vegan Hot White Chocolate. The recipe uses cocoa butter and a special blend of almonds, cashews, and oats to make the milk. These ingredients absorb the cocoa butter and give the drink its thick and rich body. We hope you enjoy it!

Maple Cinnamon Chamomile Tea Latte

hot beverages

This Maple Cinnamon Chamomile Tea Latte is a delicate tea latte that uses chamomile, maple, and cinnamon for a nice light flavor. It's great for dunking cookies too.

Vegan "Bulletproof" Coffee

hot beverages

For those who are vegan and want to try the ketogenic diet, this Vegan "Bulletproof" Coffee is a perfect breakfast. The recipe calls for sugar (which is decidedly not keto), but you could use another sugar substitute instead. The recipe only includes coffee and coconut oil, but for those that like cream in their coffee try coconut milk. When you combine this coffee drink in the blender, it will have a nice frothy top like a latte!

Tomato Tea

hot beverages

This Tomato Tea is somewhere between a tomato soup and a warm bloody mary. It is intended to help fight colds, but it would be a great beverage on a cold day as well.

Gingerbread Hot Chocolate

hot beverages

This is a hot chocolate recipe with the spices of gingerbread. Gingerbread Hot Chocolate is a rich beverage that's perfect for those chilly nights during the holidays. This would be a perfect accompaniment for vegan ginger cookies.

Matcha Latte

hot beverages

This is a simple green tea Matcha Latte. You can blend it in a blender with a little coconut oil to get a nice frothy top. This latte is a great way to warm up, and it's also loaded with antioxidants.

Ginger Turmeric Tea

hot beverages

This is a great and simple tea for those who associate pain with the onset of colder weather. This Ginger Turmeric Tea is loaded with good stuff that will help reduce inflammation. We hope that this tea soothes your pain and your soul this fall.

Vegan Chia Horchata

hot beverages

Horchata is the seasoned drink of Latin origin. The traditional recipe uses nuts or rice in the drink, so it is an easy beverage to make vegan. This recipe is basically warm seasoned vanilla almond milk with chia seeds instead of rice. This Vegan Chia Horchata is a very comforting and filling drink.

Golden Milk Latte

hot beverages

Golden Milk Latte is another great warm drink for the person that has pain due to cold weather. This is vanilla almond milk infused with Turmeric, ginger, cinnamon, and just a pinch of black pepper (to help the body use the curcumin in the turmeric better). This is a delicious and healthy drink that will really warm you up this fall and winter!

For even more delicious winter beverage options go check out these belly-warming fall coffee drinks.

Vegan Noodle Kugel

September 21, 2017 by Nicole @ VegKitchen 37 Comments

vegan noodle kugel recipe

This mildly sweet vegan noodle kugel, made dairy-free, is a classic Jewish comfort food, and always welcome at celebrations such as the Jewish New Year (Rosh Hashanah) and Hanukkah!

vegan noodle kugel recipe

This vegan noodle kugel has long been one of the favorite holiday dishes in our home. It's traditionally served for Jewish holidays such as Hannukah or Jewish New Year.

But I think it's a fantastic dish for just about any special occasion, as it's always a big crowd pleaser.

vegan noodle kugel recipe

Recipe Tips

Noodle kugel is traditionally made with egg noodles but for this vegan version you can use other soft ribbon noodles like spelt ribbons, or flat, soft rombi pasta. I'm a fan of these spelt noodles.

This recipe calls for a vegan sour cream or cream cheese. You can store bought brands, or you cane make your own homemade vegan sour cashew cream or vegan cream cheese.

For the vegan butter, I always recommend the Earth Balance brand for the best texture.

More Vegan Recipes

If you love this vegan noodle kugel, check out these other holiday worthy ideas:

  • Vegan Purim Cookies
  • Egg Free Vegan Challah
  • Vegan Apple Rugelach

Recipe photos by Hannah Kaminsky.

Recipe

vegan noodle kugel recipe

Vegan Noodle Kugel

4.83 from 28 votes
This mildly sweet noodle pudding, made dairy-free, is a classic Jewish comfort food, and always welcome at celebrations such as the Jewish New Year (Rosh Hashanah) and Hanukkah.
Print Pin Save Saved!
Prep Time: 25 minutes minutes
Cook Time: 30 minutes minutes
Total Time: 55 minutes minutes
Servings: 8
Prevent your screen from going dark

Ingredients

  • 8 ounces ribbon-style noodles such as spelt noodles
  • 8 ounces soft tofu
  • 8 ounces vegan sour cream or vegan cream cheese (or use homemade Vegan Sour Cream or Cashew Cream) about 1 cup
  • ¼ cup agave nectar or maple syrup
  • ⅔ cup dark or golden raisins
  • 1 medium apple or pear peeled, cored, and cut into small, thin slices
  • ¼ cup vegan butter melted, such as Earth Balance
  • ½ cup sugar organic, vegan
  • 2 teaspoons vanilla extract
  • 1 teaspoon cinnamon
US Customary - Metric

Instructions

  • Preheat the oven to 350º F.
  • Cook the noodles according to package directions, then drain.
  • Meanwhile, cut the tofu into 3 or 4 slices, then blot well between layers of paper towel or clean tea towel. Transfer to a large mixing bowl and mash until finely crumbled. Stir in the vegan sour cream or cream cheese, and agave nectar.
  • Stir in the cooked noodles and all the remaining ingredients. Transfer the mixture to an oiled, shallow round or rectangular 2-quart casserole dish.
  • Bake for 35 to 40 minutes, or until the top begins to turn golden. Let stand 15 minutes before serving. This is also good served at room temperature.

Nutrition (Estimate per Serving)

Calories: 372kcalCarbohydrates: 61gProtein: 8gFat: 11gSaturated Fat: 3gPolyunsaturated Fat: 5gMonounsaturated Fat: 2gTrans Fat: 1gSodium: 192mgPotassium: 183mgFiber: 2gSugar: 30gVitamin A: 283IUVitamin C: 1mgCalcium: 52mgIron: 1mg
Vegan-ize any recipe!Grab our free vegan cheat sheet, packed with my favorite easy substitutions to make any recipe vegan.

-

10 Easy Jícama Recipes You'll Love

September 18, 2017 by Nicole @ VegKitchen Leave a Comment

Jicama salad with oranges and watercress

Jícama is a root vegetable that's native to the American Southwest. Pronounced HICK-a-mah, until the last decade or so it wasn't easy to find outside that region. Now it's more widely available well-stocked supermarkets and produce markets from west to east, primarily in the fall. Subltly sweet, crunchy, and a bit more watery than other roots (it's actually 90% water), jicama is good sliced and eaten raw, used in salads, sautéed, or baked.

Jícama is high in fiber, and provides good amounts of vitamin C and potassium. Its characteristic mild sweetness is from oligofructose, a soluble fiber that actually functions as a prebiotic, and which helps stabilize blood sugar. [Read more...]

Easiest Buffalo Tofu Bites Ever

September 5, 2017 by Nicole @ VegKitchen Leave a Comment

Buffalo Tofu bites

I'm not sure who invented that Buffalo wings combo that contrasts spicy BBQ flavors with celery and creamy dressing. It's kind of weird, but obviously there's something about it that people love, because there are hundreds of vegan variations, let alone thousands of the non-vegan variety. In plant-based versions, cauliflower or tofu stand in for "wings." However, even in the ones labeled "simple" or "easy" there are usually between 15 and 20 ingredients.

In ours, the easiest Buffalo tofu bites ever, we use Nasoya's chipotle flavored baked tofu. It has a great flavor and texture for this so-called recipe. Full-fledged lazy and full flavor become perfect partners. You can even find precut celery (or celery and carrot) sticks in the produce section of your supermarket. They cater to slackers like us these days. [Read more...]

Vegan Molasses Muffins

August 29, 2017 by Nicole @ VegKitchen 10 Comments

Vegan molasses muffins

Inspired by traditional Pennsylvania Dutch shoo-fly pie, molasses and a crumb topping team up in delectably wholesome vegan molasses muffins. Barley malt syrup works just as well as molasses and produces a slightly milder flavor. Since these aren't overly sweet, they make a great breakfast muffin, and are welcome in the lunchbox as well; delicious with slices of crisp apple. Photos by Hannah Kaminsky. [Read more...]

Shortcut Vegan Shepherd's Pie

August 22, 2017 by Nicole @ VegKitchen Leave a Comment

Shortcut Vegan Shepherd's Pie

A vegan shepherd's pie is a wonderful choice as a holiday centerpiece - especially Thanksgiving and Christmas - or as a dish to take to a potluck. To prove the point, our Lentil and Mushroom Shepherd's Pie is one of our most popular recipes. And though it isn't at all difficult, judging by how many people have made it and served it, it's admittedly a bit of a project. For holidays and special occasions, that's fine - we like to pull out all the stops and put our best foot forward.

But these days, we'd like to cater to the extremely time-crunched (and okay, the very lazy) who'd like to make and share such satisfying dishes, so here's a brilliant shortcut vegan shepherd's pie, which cuts out the most time-consuming step - peeling, dicing, cooking, and mashing the traditional potato topping. Instead, we'll use frozen cauliflower and just whip it up in a food processor or blender. Using lentil soup instead of plain canned lentils adds more flavor. [Read more...]

Cauliflower Rice Sushi Bowls

August 17, 2017 by Nicole @ VegKitchen 1 Comment

Cauliflower rice sushi bowl

This almost-instant cauliflower rice sushi bowl features a typical trio used in veggie sushi - carrots, cucumber, and avocado. You get all the flavor of sushi with the lightened-up base of frozen riced cauliflower. Serve as a light dinner with a simple tofu dish, or pack in a container for a change-of-pace lunch. [Read more...]

34 Best Plant-Based High-Fiber Foods

August 16, 2017 by Nicole @ VegKitchen 1 Comment

Pantry staples -grains, beans, pasta

Many people on the refined starch-and-protein filled western diet don't get enough dietary fiber, and that can have some serious health consequences.

Vegan diets, rich in vegetables, fruits, nuts, seeds, and legumes are much more likely to easily yield the amount and kind of fiber your body needs to maintain good digestive health. To help you visualize this, see the handy chart below depicting the 34 best plant-based high-fiber foods.

Pantry staples -grains, beans, pasta

Per our article, Fiber in Plant-Based Diets, the daily recommendation is 25 to 35 grams of combined soluble fiber (dissolves in water) and insoluble fiber ("roughage" that does not dissolve in water).

Peas, beans and apples contain soluble fiber, which slows digestion and helps the body absorb nutrients from food. Flax seeds and nuts provide insoluble fiber, which helps foods pass through the digestive system. High-fiber foods may also help control weight because they make you feel full sooner and stay satisfied longer.

It's best to increase the amount of fiber you take in gradually so your body can adjust; and as fiber is increased, make sure to drink plenty of water.

34 Best High Fiber Foods infographic
Infographic contributed by focusfitness.net

More Vegan Resources

If you found this info helpful, be sure to check out these other helpful vegan eating resources:

  • 20 High Protein Vegan Meals
  • 30+ Homemade Vegan Snacks
  • 50 Healthy Vegan Dinner Recipes

Quick Gnocchi with Beans and Greens

August 15, 2017 by Nicole @ VegKitchen Leave a Comment

Gnocchi with beans and greens

Gnocchi, in case you haven't discovered them, are an Italian specialty that are mainly made of  potato flour, with a little wheat flour. In other words, a bit of starchy comfort heaven. You use them the same way you'd use a chunky pasta; they're especially good enveloped in marinara sauce. We like gnocchi with beans and greens - all adding up to a classic Italian trio.

Some cooks like to make their own gnocchi, but no thanks, not us. The project takes a good hour or two and makes a floury mess of the kitchen. There are a number of vegan brands, one of which we depict below, and being the food hackers that we are, we'd prefer just opening the package and letting that be the beginning and end of it. [Read more...]

Savory Breakfast Bowls with Tempeh and Greens

August 14, 2017 by Nicole @ VegKitchen 1 Comment

Savory Breakfast bowls with tempeh and greens

A quick cooked cereal like oatmeal or a multi-grain blend makes a hearty breakfast, but there are some people, yours truly included, that don't enjoy sweet breakfasts. That's where these savory breakfast bowls come in. Topped with tempeh, avocado, and greens, these bountiful bowlfuls will keep you going all day.

Though this doesn't take long to make, it's probably more than what you'd want to do first thing in the early morning before work and school, so try it for a leisurely breakfast or brunch on the weekend. It's a fantastic thing to make if you're going to do any athletic activity! These bowls make an excellent lunch or dinner, too, paired with a simple slaw. [Read more...]

Cold Shirataki Noodles with Lettuce and Chili Sauce

August 9, 2017 by Nicole @ VegKitchen Leave a Comment

Cold shirataki noodle salad

This dish featuring cold shirataki noodles will remind you of Asian summer rolls - without all the soaking, rolling and fuss. Combined with crisp lettuce and bottled sweet chili sauce, this is a 5-minute salad that pleases both the palate and the eye.

First of all, what are shirataki noodles? If you haven't discovered them yet, you'll be pleased to know that they come ready to eat (no cooking!), and they have zero calories. If you're gluten-free, you can check that box off, too, Shirataki noodles are made with a yam-like tuber called devil's tongue, and have a firm, pleasing texture. Sometimes tofu is added to them (hence: tofu shiratake), but you can get them soy-free, too. [Read more...]

Fresh Peach Chutney

August 1, 2017 by Nicole @ VegKitchen 1 Comment

Fresh Peach chutney

Peach season is frustratingly short - that is, that brief period when fresh peaches from your local area are available, not the perfect-looking fruit that's shipped across the country hard as rocks. These ripen into mush, often not very flavorful mush as well. Look for peaches at your local farm markets that already have some give when pressed lightly. They're just right for making fresh peach chutney.

Lots of chutneys are cooked down, but why go there? This combination of fresh fruit (nectarines are just as good here as peaches) and chile peppers strikes just the right balance of sweet and spicy, making a fantastic relish to serve alongside grilled vegetables, curries, and samosas (we used frozen samosas for this delicacy - no way we could have made better ones from scratch!). [Read more...]

Super-Easy Pulled Jackfruit Sandwiches

July 27, 2017 by Nicole @ VegKitchen 3 Comments

BBQ Jackfruit Sandwiches

There are plenty of pulled jackfruit sandwich recipes around the web, but this miracle food is so amazing that we just had to have one of our own. This super-easy pulled jackfruit sandwich recipe relies on flavorful BBQ sauce to envelop the starchy fruit. In its unripe state it has that kind of stringy texture provides an animal-free way to enjoy a "meaty" treat. Pairing it with coleslaw gives the sandwich a cool crunch.

Pulled jackfruit

  • Two 20-ounce cans young green jackfruit in water (see Note)
  • 1 tablespoon olive oil
  • ¾ to 1 cup barbecue sauce (your favorite brand or homemade)
  • 1 to 2 teaspoons barbecue seasoning such as mesquite (see Note)

The rest

  • 2 cups or so pre shredded coleslaw
  • ¼ cup vegan mayo or other creamy dressing
  • 4 whole-grain buns

1  Drain and rinse the jackfruit. Cut away and discard any core portion, then chop the jackfruit roughly.

2  Heat the oil in a large skillet, then add the jackfruit and ¾ cup barbecue sauce. Heat up over medium-high heat until the sauce bubbles, then turn down the heat, cover, and cook for 15 minutes. Stir from time to time.

3  Uncover and mash with a potato masher or large fork to create string-like "pulled" texture. Add a little more BBQ sauce if the jackfruit has gotten dry, then stir in the BBQ seasoning  to taste. Cook for 5 minutes or so longer.

4  In the meantime, combine the slaw with enough vegan mayo to coat.

5  Divide the pulled jackfruit among 4 buns (you may have excess), top with a little coleslaw and the top of the bun, then serve.

Notes:

  • Make sure to get jackfruit in water, not brine or syrup. If you can't find canned young green jackfruit at a natural foods store near you, it's available online at Amazon.com.
  • Barbecue seasonings are available in the spice section of most supermarkets

BBQ Jackfruit Sandwich recipe

Photos: Evan Atlas

  • See more of our Shameless Shortcut Recipes

Chard with Pinto Beans

July 22, 2017 by Nicole @ VegKitchen 4 Comments

Chard with pinto beans

This simple recipe for chard with pinto beans is inspired by a Native American recipe made with wild greens. It's an excellent way to use up big bunches of chard when it's in peak season. You can use any variety of chard — green, Swiss, rainbow — our favorite is the latter. You can substitute other greens in whole or in part, too — kale, collards, spinach, mustard greens, etc. Try this side with tortilla dishes that don't themselves contain beans, like vegan quesadillas. [Read more...]

BBQ-Flavored Tofu and Chickpea Bowl

July 5, 2017 by Nicole @ VegKitchen Leave a Comment

BBQ tofu and chickpea bowl

One of the annoying things we've noticed about bowl recipes in cookbooks and around the web is how complicated they've become. Something that started out as a super-simple way to enjoy variety in a meal has gone kind of crazy - sometimes 3 to 4 sauces have to be made with a plethora of spices, along with a myriad of ingredients that have to be prepped just so.

It's almost a minimalist bowl recipe these days that has "only" 15 ingredients, and we counted up a bunch that have in the neighbor hood of 30 ingredients! And the concept behind this is supposed to be simple, one-bowl meals? We don't think so. And we're here to prove that it doesn't have to be that way. [Read more...]

BBQ Tempeh Salad & Sweet Potato Fries

July 2, 2017 by Nicole @ VegKitchen Leave a Comment

BBQ tempeh salad dinner

When this delectable BBQ tempeh salad is the centerpiece of a meal, the notion of salad as rabbit food is turned on its head. As a light meal, it can stand on its own. Or, if you want to add a little something yummy on the side, organic sweet potato fries (readymade, if you're as much into meal hacking as we are. If you're a bit more ambitious, of course you can make your own fresh sweet potato fries. Or baked sweet potatoes just as they are - it's all good.

There's something so nice about the contrast of BBQ flavors (provided by the tempeh cooked in a good-quality barbecue sauce) and a creamy dressing. Vegan ranch isn't always easy to find, so you can make your own; use vegan mayo and a little lemon juice; or the alternatives suggested, French or a tahini-based dressing, both of which are easy find in natural vegan versions. If you'd like a more formal recipe for the salad, see BBQ Tempeh Salad with Vegan Ranch Dressing. [Read more...]

Vegan Menu: Cold Asian Noodles & Teriyaki Tofu

June 26, 2017 by Nicole @ VegKitchen Leave a Comment

Hoisin-flavored Asian Noodles

Cold Asian noodles filled with crisp veggies and flavored with a gently pungent sauce - could anything be better for a summer evening's meal? We think not. Okay, there could be some other contenders, like cold soups and leafy wraps, but if you're craving Asian flavors without too much cooking and without doing take-out - yet again - you might just love Hoisin-Flavored Cold Asian Noodles with Crisp Vegetables as much as we do. You can find hoisin sauce as well as some of  the recommended noodles in the Asian foods section of most supermarkets. [Read more...]

Banana Peanut Butter Chocolate Ice Cream

June 22, 2017 by Nicole @ VegKitchen Leave a Comment

Banana peanut butter chocolate ice cream

Banana ice cream is amazing. It's hard to believe that this frozen treat is based almost entirely on banana. In this vegan banana ice cream recipe, peanut butter and a touch of chocolate add up to the classic combo of flavors you enjoy just as much in other desserts. Enjoy this in a bowl or in a cone. It's a treat you won't mind serving your kids. Just make sure they leave some for you!

To make this and other banana ice cream recipes, you don't need an ice cream machine; this is best made in a food processor. Photos by Hannah Kaminsky. [Read more...]

Curried Potato Salad

June 20, 2017 by Nicole @ VegKitchen 2 Comments

curried potato salad being served

This curried potato salad is a flavorful combination of potatoes, lentils, and tomatoes tossed in a curry infused dressing. It's the perfect summer side dish!

curried potato salad being served

This flavor-packed potato salad is an offbeat change of pace from the old fashioned recipe. The curry flavor makes for a much more interesting dish, and the added lentils give a nice protein boost.

This curried potato salad is:

  • Packed with flavor!
  • Simple to prepare.
  • A perfect side dish for cookouts and summer parties.
  • Vegan and vegetarian.

It's even hearty enough to serve as a main dish in the summer, with some fresh grilled corn or pineapple. Yum!

Potato and lentil salad recipe

More Recipes

If you love this curried potato salad, be sure to browse these other vegan potato salad recipes, or check out these tasty vegan ideas:

  • 25+ Vegan Tailgate Recipes
  • Vegan Pasta Salads
  • Best Vegan Salad Recipes
Potato, tomato, and lentil salad

Photos by Hannah Kaminksy.

Recipe

curried potato salad being served

Curried Potato Salad

5 from 1 vote
This curried potato salad is a flavorful combination of potatoes, lentils, and tomatoes tossed in a curry infused dressing. It's the perfect summer side dish!
Print Pin Save Saved!
Prep Time: 30 minutes minutes
Cook Time: 15 minutes minutes
Total Time: 45 minutes minutes
Servings: 6
Prevent your screen from going dark

Ingredients

  • 5 potatoes large, red-skinned or golden
  • 15 ounces canned lentils brown or black, drained and rinsed
  • 4 tomatoes medium, diced
  • ¼ cup fresh cilantro or parsley chopped , or more to taste
  • 2 scallions thinly sliced
  • ⅓ cup vegan mayonnaise or as desired
  • ⅔ cup plain nondairy yogurt 6 ounces, such as coconut yogurt
  • 2 teaspoons curry powder adjust to taste
  • ½ teaspoon ground cumin
  • salt and pepper to taste

Instructions

  • Cook, bake, or microwave the potatoes in their skins until tender but still firm. When cool enough to handle, dice them (leave skins on if you scrub well beforehand and if potatoes are organic.
  • Combine the potatoes with the lentils, tomatoes, cilantro or parsley, and scallions in a serving bowl. Toss together gently.
  • Combine the mayo, yogurt, curry, and cumin in a small bowl. Stir or whisk together until smoothly blended. Add to the potato mixture and toss gently but thoroughly.
  • Serve at once or cover and refrigerate until needed.

Nutrition (Estimate per Serving)

Calories: 334kcalCarbohydrates: 53gProtein: 12gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 0.3gMonounsaturated Fat: 0.1gSodium: 92mgPotassium: 1227mgFiber: 11gSugar: 6gVitamin A: 741IUVitamin C: 51mgCalcium: 84mgIron: 4mg
Vegan-ize any recipe!Grab our free vegan cheat sheet, packed with my favorite easy substitutions to make any recipe vegan.

Vegan Antipasto Platter & Pasta Dinner

June 3, 2017 by Nicole @ VegKitchen Leave a Comment

Vegan antipasto platter & pasta

If it's summer, chances are that company will be coming at some point, and that you'll have to gather your resources and brain cells to make a last minute-meal. Whether it's the in-laws or friends you haven't seen in forever, you'll want that meal to be a crowd-pleaser, designed to impressed.

The dilemma is that it is summer, after all, and you don't want to spend hours in the kitchen. A vegan antipasto platter can be the answer to your warm-weather entertaining quandaries. Served with fresh bread and pesto, it can make an almost instant lunch for four to six. Add a big pot of spaghetti or linguini with good store-bought sauce, and it becomes a fantastic dinner. [Read more...]

Tofu and Potato Hash Browns

May 28, 2017 by Nicole @ VegKitchen 3 Comments

Tofu & Potato hash browns in skillet

Tofu and potato hash browns is a simple, comforting skillet dish that's just as good for dinner as it is for brunch. Have potatoes cooked ahead of time, and this easy and tasty dish will have your family or guests eating in short order. Leftovers are wonderful for breakfast. Or, if you make this expressly to serve in the morning, you can either microwave or cook the potatoes the night before for a head start. Great accompaniments include orange wedges and fresh whole grain bread. Adapted from The Vegetarian Family Cookbook. [Read more...]

Vegan Gluten Free Recipes from VegKitchen

May 12, 2017 by Nicole @ VegKitchen 3 Comments

Vegan Gluten Free

[three_fourth]It can be challenging to be either vegan or gluten free, but when you're both, it's doubly tricky to find suitable vegan gluten free recipes. VegKitchen offers lots of vegan gluten free recipes for every meal of the day. Use this list as a great resource for easy, everyday recipes to suit both dietary needs.

For all recipes that contain products that have both GF and non-GF versions, (like soy or teriyaki sauces, broth, and tortilla products), read labels carefully to be sure you're using GF versions. Please contact us (form is above right) if we've gotten anything wrong here as far as GF and we will make the correction post haste!

[Read more...]

Sorghum Breakfast Bowl

May 10, 2017 by Nicole @ VegKitchen 1 Comment

Fruit and granola sorghum bowl

Sorghum is one more healthful, hearty ancient grain that's making a big comeback, like what happened with quinoa, farro, and einkorn. Because of sorghum's small size, mild flavor, and interesting texture, it's a perfect grain for a warm cereal. This sorghum breakfast bowl is sure to please.

Despite its incredibly good-for-you nutrition profile, sorghum is a bit on the bland side, so boosting it with tasty ingredients is a must! In this breakfast bowl, we cooked it up the already cooked grain in some vanilla almond milk, and topped it with fruit, granola, and coconut yogurt. In all, a fantastic way to start the day! [Read more...]

Lemon Ginger Tea: 5 Reasons Why You Should Drink It

May 9, 2017 by Nicole @ VegKitchen 222 Comments

A glass teapot and cup of lemon ginger tea with fresh lemon slices, ginger root, and honey

If you're nursing a cup of lemon ginger tea, you're already doing something good for yourself. This warming, zesty infusion has been used for generations to soothe upset stomachs, take the edge off a cold, and just make you feel a little better - and there's real science behind why it works.

And here's how to make your own Fresh Ginger-Lemon Tea (which is actually an infusion, not really "tea").

A glass teapot and cup of lemon ginger tea with fresh lemon slices, ginger root, and honey

Here are five reasons to make lemon ginger tea a regular part of your routine:

It Supports Your Immune System. Ginger is rich in antioxidant compounds like gingerol, and lemons are loaded with vitamin C - both of which play a role in a healthy immune response. Sipping this tea won't cure a cold, but the warm liquid, vitamin C, and ginger's anti-inflammatory properties can help you feel more comfortable while your body does the work of fighting it off.

It Can Ease Nausea and Digestive Upset. Ginger has been used for centuries to calm queasy stomachs, and modern research backs it up - studies suggest ginger can help with nausea from motion sickness, pregnancy, and chemotherapy (always check with your doctor first if either of the latter two applies to you). The tea's warmth and gentle spice can also ease bloating and support digestion after a heavy meal.

It's Anti-Inflammatory. Both ginger and lemon contain compounds - gingerol and citrus flavonoids, respectively - that have been studied for antioxidant and anti-inflammatory effects. Making this tea a regular habit is a small, enjoyable way to support your body's natural defenses against everyday inflammation.

Overhead view of a cup of lemon ginger tea with lemon verbena, fresh ginger slices, and honey

It's a Feel-Good Ritual for Skin and Hair. No single drink is a magic fix, but staying hydrated and getting antioxidants from foods and beverages like this one supports your body's overall health, skin included. Vitamin C in particular plays a role in collagen production, which is one reason citrus shows up so often in "glow from within" advice.

It's a Comforting, Low-Calorie Way to Curb Cravings. Reaching for a warm mug of tea instead of a sugary drink or snack is an easy way to stay satisfied between meals without much in the way of calories. The ginger's natural spice and the lemon's brightness make it genuinely enjoyable - not just something you're forcing down because it's "good for you."

How to Make Lemon Ginger Tea

This version starts with green tea as a base, steeped with fresh ginger for about 20 minutes to really draw out its flavor. Stir in fresh lemon juice and a touch of honey or agave to taste, and enjoy it hot or over ice - it's just as refreshing served cold on a warm day.

If you love this tea, be sure to check out these other tasty and healthy beverages:

  • Apple Cider Vinegar & Ginger Tonic
  • Apple Cider Ginger Ale
  • Dragonfruit Lemonade

Recipe

A glass teapot and cup of lemon ginger tea with fresh lemon slices, ginger root, and honey

Lemon Ginger Tea

4.91 from 22 votes
A soothing, zesty infusion of fresh ginger, green tea, and lemon that's just as good hot on a cold day as it is over ice in summer.
Print Pin Save Saved!
Prevent your screen from going dark

Ingredients

  • 3 cups water
  • 3 green tea bags
  • juice of 1 lemon
  • 3 inches fresh ginger peeled and minced
  • sweetener such as stevia or agave syrup if desired, to taste
US Customary - Metric

Instructions

  • Bring water to a boil in a small pot or tea kettle. Add the ginger root and green tea bags. Remove from heat and allow to steep for twenty minutes.
  • When tea is finished steeping, remove the tea bags and strain to remove the ginger pieces.
  • Add two tablespoons of the lemon juice and sweetener (if using), to taste. Serve hot or cold.

Nutrition (Estimate per Serving)

Calories: 17kcalCarbohydrates: 4gProtein: 0.4gFat: 0.2gSaturated Fat: 0.04gPolyunsaturated Fat: 0.03gMonounsaturated Fat: 0.03gSodium: 38mgPotassium: 87mgFiber: 0.4gSugar: 0.4gVitamin C: 1mgCalcium: 25mgIron: 0.1mg
Vegan-ize any recipe!Grab our free vegan cheat sheet, packed with my favorite easy substitutions to make any recipe vegan.

2-Ingredient No-Sugar Date Caramel Sauce

May 3, 2017 by Nicole @ VegKitchen 2 Comments

Vegan date caramel sauce

The typical caramel sauce recipe consists of a cup of sugar, half a cup of butter, and some milk or cream. Um, no. As in, no, our 2-ingredient no-sugar date caramel sauce contains none of those. We've hacked all the bad ingredients out of it - sugar included- by making it from dates and almond milk. That's it! Unless you'd like to go the extra inch and add a pinch or grinding of salt - you know, salted caramel - to take it up a subtle notch.

And unlike regular caramel sauce, there's no need to cook at all. You do need a good blender for this, though, to make it nice and smooth. [Read more...]

Vegan Peanut Butter Granola Cookies

April 26, 2017 by Nicole @ VegKitchen 4 Comments

Vegan Peanut butter granola cookies

These easy vegan peanut butter granola cookies pass an important test - if a sweet treat is actually healthy, will it still get eaten? Happily, these tasty cookies disappear quickly. Use whatever kind of granola you prefer - there are so many great varieties! These sturdy cookies are perfect or packing in the school or work lunch box, too.  [Read more...]

Peanut Satay Zucchini Noodle Bowl

April 25, 2017 by Nicole @ VegKitchen Leave a Comment

Peanut satay zucchini noodle bowl

These zucchini noodles are packed with flavor from a flavorful peanut satay sauce and loaded with nutritious veggies and tofu. And the best part - it's ready in 15 minutes!

Peanut satay zucchini noodle bowl

Who doesn't love zucchini noodles? They make a perfect base for ever-popular vegan bowls, too. We love them not because there's anything wrong with regular pasta noodles. But in the same way as cauliflower "rice" has gotten to be such a big thing, it's just another very cool way to eat more veggies.

But what if you don't have a machine - how do you make zucchini noodles without a spiralizer? You buy them already spiralized, that's how. And then this peanut satay noodle bowl will be ready in a flash.

I love zucchini noodles, and I even have a spiralizer. But I'm so lazy that I hardly ever use it. I mean, I have to climb onto a step stool, get it down from a cabinet, then after using it, almost the whole thing needs to be washed and takes up the entire dish drainer. Then, of course, I have to climb onto the step stool to put it back. No wonder it sits there mostly unused.

Spiralized zucchini and yellow squash

So, imagine my delight when I discovered spiralized zucchini (and a bunch of other spiralized veggies in my supermarket's produce section. Granted, buying these prepared veggie noodles is a bit more expensive than buying a couple of zucchini and spiralizing it yourself. But for me, it means saving two trips on the godforsaken step stool, and cleaning up afterwards!

Zucchini noodles are so tasty with peanut sauce. And you guessed it - we'll be using prepared peanut satay sauce, too. I figure the little extra I'm spending on the prepped zucchini noodles, I'm saving on getting all the ingredients needed to make satay sauce from scratch.

The nice things about one bowl meals is that you don't need to obsessively measure ingredients. You can also substitute other vegetables for the ones we use here. Just arrange them artfully (or sloppily, we won't tell) on the base on the zucchini noodles bathed in satay sauce, serve, and enjoy.

Peanut satay noodles ingredient

What you need

  • 10 to 12 ounce package fresh zucchini noodles (or a combo of zucchini and yellow squash)
  • 12 to 16-ounce bottle peanut satay sauce
  • 1 bunch regular bok choy or 1 baby boy choy
  • 5.5- to 8-ounce package baked tofu
  • 1 bunch scallions
  • Bag of grated carrots
  • Roasted peanuts or cashews, small quantity (optional)

You may already have on hand

  • Sriracha or other hot stuff

What to do

1  Remove the zucchini noodles from the packaging and combine in a mixing bowl with enough satay sauce to coat generously. Divide between two wide shallow bowls.

2  If you're using regular bok choy you'll only need a couple of stalks. Either way, rinse the bok choy or baby bok choy, pat dry, and slice thinly.

3  Cut about half of the tofu into dice. Slice one or two scallions thinly.

4  Arrange the bok choy, tofu, and grated carrots over the zucchini noodles. Sprinkle with chopped nuts, if using, and pass around hot sauce if you'd like.

Note: You'll have quite a bit of bok choy (if using a regular bunch), scallion, and carrot from this meal; plus a small amount of tofu and some satay sauce. Use them to make a tasty raw salad or a quick stir-fry. Add whatever you'd like to the mix - leafy greens and/or tomatoes to a salad; a grain to the stir-fry.

Peanut satay zucchini noodles

If you love this recipe, check out these other delicious creations:

  • Zucchini Noodles with Vegan Bolognese
  • Creamy Pesto Zucchini Noodles
  • Sesame Zucchini Noodles
  • Easy Zucchini Noodles with Peanut Sauce

Photos by Evan Atlas

Recipe

Peanut satay zucchini noodle bowl

Peanut Satay Zucchini Noodles

5 from 1 vote
These zucchini noodles are packed with flavor from a flavorful peanut satay sauce and loaded with nutritious veggies and tofu. And the best part - it's ready in 15 minutes!
Print Pin Save Saved!
Cook Time: 15 minutes minutes
Total Time: 15 minutes minutes
Servings: 2
Prevent your screen from going dark

Ingredients

  • 10 to 12 ounce package fresh zucchini noodles or a combo of zucchini and yellow squash
  • 12 to 16- ounce bottle peanut satay sauce
  • 1 bunch regular bok choy or 1 baby boy choy
  • 5.5- to 8- ounce package baked tofu
  • 1 bunch scallions
  • Bag of grated carrots
  • Roasted peanuts or cashews small quantity (optional)
  • You may already have on hand
  • Sriracha or other hot stuff
US Customary - Metric

Instructions

  • Remove the zucchini noodles from the packaging and combine in a mixing bowl with enough satay sauce to coat generously. Divide between two wide shallow bowls.
  • If you're using regular bok choy you'll only need a couple of stalks. Either way, rinse the bok choy or baby bok choy, pat dry, and slice thinly.
  • Cut about half of the tofu into dice. Slice one or two scallions thinly.
  • Arrange the bok choy, tofu, and grated carrots over the zucchini noodles. Sprinkle with chopped nuts, if using, and pass around hot sauce if you'd like.

Notes

You'll have quite a bit of bok choy (if using a regular bunch), scallion, and carrot from this meal; plus a small amount of tofu and some satay sauce. Use them to make a tasty raw salad or a quick stir-fry. Add whatever you'd like to the mix - leafy greens and/or tomatoes to a salad; a grain to the stir-fry.

Nutrition (Estimate per Serving)

Calories: 594kcalCarbohydrates: 55gProtein: 25gFat: 29gSaturated Fat: 1gSodium: 2689mgPotassium: 1428mgFiber: 6gSugar: 39gVitamin A: 19049IUVitamin C: 214mgCalcium: 561mgIron: 5mg
Vegan-ize any recipe!Grab our free vegan cheat sheet, packed with my favorite easy substitutions to make any recipe vegan.

Vegan Chickpea Salad Recipes

April 24, 2017 by Nicole @ VegKitchen Leave a Comment

Chickpea salad with olives and parsley

Chickpeas should be a mainstay in any vegan diet. They’re super easy to cook with and are a great source of iron and protein. They also have a subtle nutty flavor that mixes well with just about any other flavoring. And their hearty grainy texture is super satisfying. Below are several vegan chickpea salad recipes, both for sandwiches and served as side dishes.

Chickpea salad: A great vegan substitute for egg salad sandwiches is a chickpea salad sandwich. This combines chickpeas with vegan mayo, along with veggies like onions, celery, pickles and red bell peppers. Yellow mustard, pepper and lemon juice also add plenty of flavor.

Cucumber chickpea salad with lemony tahini dressing: The super cool thing about this recipe? It’s served right inside a hallowed out tomato. The cucumbers add just the right amount of crunch to the chickpea base.

Chickpea sunflower sandwich: This is another recipe that combines chickpeas with vegan mayo. It also adds in roasted sunflower seeds to add to the flavor. Mustard, maple syrup and dill also contribute to a dish with rich, complex flavors. The recipe is served up on wheat bread with lettuce, avocado, red onions and tomatoes.

Chickpea salad sandwich: This super easy recipe simply calls for blending soaked chickpeas, cashew cream, red onions and celery together. It’s then seasoned with salt to taste. Serve it up on whole wheat bread with toppings like sprouts, tomatoes and pickles.

Mashed chickpea salad sandwich: This sandwich is served with a layer of mashed avocado, in addition to the chickpea salad. To make the mashed chickpea salad, you can combine the chickpeas with hummus, tahini or vegan mayo.

Mediterranean pesto chickpea salad: Fans of pesto rejoice! This recipe goes great as a sandwich. It calls for chickpeas (of course), black olives, artichoke hearts, red bell peppers and salt and pepper to taste. It’s all mixes together with an easy pesto base.

Lentil and chickpea salad sandwich: If you love the earthy flavor of lentils, then you’ll want to try this dish. If you have dieting concerns, the person who made this recipe cut it with red lentils because they are lower in fat, but higher in protein and fiber. The ingredients are combined with vegan mayo in this dish.

Chickpea salad: Looking for a more traditional salad, like the kind you can throw in a bowl and eat? This recipe throws in a hearty amount of chickpeas combined with ingredients like peppers, kalamata olives and parsley.

Mediterranean chickpea salad sandwich: In addition to the chickpea salad, this sandwich loads in the cucumbers, tomatoes, red onions and mashed avocado. The salad itself calls for flavorings like tahini, lemon juice, turmeric, smoked paprika, salt, garlic powder and cumin.

Curried chickpea salad sandwich: Here’s a great lunch idea for curry fans. In addition to the obvious chickpeas and curry in this dish, there’s also the sweet taste of diced apples. Dried cranberries also add fruity flavor against the mustard and vegan mayo base.

If you love bold chickpea flavors beyond salads, don’t miss our vegan chana masala — a quick one-pot Indian-spiced curry that makes a perfect weeknight dinner.

Also try: our Okra Masala Bindi Bhaji.

Also try: our 30 Minute Madras Lentils Vegan.

Also try: our Glazed Baked Onions.

Top 10 Benefits of Green Smoothies

April 6, 2017 by Nicole @ VegKitchen 105 Comments

Kale and banana smoothie

The benefits of green smoothies are many and varied - they're easy to digest, keep you hydrated, increase your energy, get your skin glowing, and more. They can include spinach, lettuce, kale, and collard greens.

For the more advanced green smoothie drinker, you can also add parsley, dandelion greens, watercress - really, any leafy green veggie your palate can handle, and enjoy. Bananas, apples, pears, avocado, and mango are great companions in these beverages. Here's a brief introduction to the many advantages of drinking green smoothies on a daily basis.

First, here's a sampling of VegKitchen's recipes for green smoothies. See the entire range in our Green Smoothies category.

  • Spinach and Apple Smoothie
  • Kale, Cucumber, and Pineapple Smoothie
  • Mint Chip Smoothie
  • Chia Green Super Smoothie
  • Green Velvet Smoothie
  • Power Smoothie (Romaine and Superfood Seeds)

1. Green smoothies offer pure nutrition. The amount of vitamins you'll get depends on the fruits and vegetables you choose for the smoothie. However, most fruits and vegetables are high in vitamins A and C. Guava is also high in folate, while avocados provide high amounts of potassium and magnesium.

2. Green smoothies are much healthier than fruit or vegetable juices. When juices are extracted, you get vitamins and minerals but no fiber. However, smoothies are made using the whole fruit/vegetable, so you get all the fiber in your drink.

pineapple, apple, and leafy greens smoothies

3. Green smoothies are a great way to eat your veggies easily. Although most people like fruit, many have trouble getting their daily requirement of veggies. When you make a green smoothie, the taste of the greens is hidden by the taste of the fruit, so you don't even notice the veggies are there.

4. Green smoothies are easy and quick to make. The only equipment you need is a blender (and a pitcher if you make large amounts and need to store some in the fridge).

5. Homemade green smoothies are cheap. Buying smoothies at a juice bar can set you back quite a few bucks. At home, combining fruits and vegetables won't cost you more than a few cents. Drinking a glass every day will provide you with all the vitamins you need, a much cheaper (and more natural) option than buying multivitamins.

Spinach and apple smoothie

6. Green smoothies can be a good way to get kids to "eat" their vegetables. You might need to start with a higher proportion of fruit vs. vegetables (for example, 70/30 instead of the standard 60/40) until they get used to the flavor.

7. Green smoothies will provide you with a lasting source of energy. Fruits are a good source of energy, but eaten alone will only provide short bursts of energy (they contain lots of sugars, which are quickly metabolized). Because of their high content of veggies, green smoothies have a balanced sugar content.

8. Green smoothies are low in calories but very filling. Because they contain high amounts of water and fiber, they'll make you feel as if you just ate a full meal. If you're trying to lose weight, green smoothies will help fight hunger and cravings while helping the pounds melt off easier.

Green velvet smoothie (kale, banana, and avocado)

9. Green smoothies are easy to digest. Because they're already blended and liquefied, smoothies are quicker to digest. After all, your body no longer needs to work so hard to "break down" the food in order to extract the nutrients. People who suffer from indigestion after eating a heavy meal will also benefit, as smoothies are filling but light.

10. Green smoothies will keep you hydrated. Although one should drink at least eight glasses of water a day, experts believe most people don't drink even half that amount. One of the reasons for that is that many people simply don't like the taste of plain water. If that describes you, simply add more water to the mix as you prepare your smoothie. You'll be drinking more liquids without even noticing it.

green smoothie diet cover by hilary greenleaf

This article was excerpted with permission from The New Green Smoothie Diet: Going Green Never Tasted so Good,* by Hilary Greenleaf.

For lots more features on healthy lifestyle, please explore VegKitchen's Healthy Vegan Kitchen page.

Green Smoothies That Don't Taste Green at All

March 31, 2017 by Nicole @ VegKitchen Leave a Comment

Fresh green smoothie outdoors

There’s nothing quite like the invigorating color of bright green smoothies. Just looking at the deep chlorophyll green makes you feel healthy. But looking at it reminds you of the taste of spinach or what you would imagine grass to taste like.

Actually, a brilliant green smoothie can taste amazing. Added flavors like spices, berries and tropical fruits can make a green smoothie taste divine. So below are several types of green smoothies that don’t taste green. [Read more...]

Immune-Boosting Spicy Thai Coconut Soup

March 9, 2017 by Nicole @ VegKitchen Leave a Comment

Spicy Thai Coconut Soup

Immune-boosting Spicy Thai Coconut Soup is a super tasty recipe -it's also easy to make, vegan, and gluten-free. For those of you who don't like spicy, the chillies are optional. When you're eating the right foods to support your health, food is your medicine. And when it comes to boosting your immune system, nature provides some powerful ingredients to help us fend off those seasonal bugs. 

Contributed by Ursula Escher, from The Vegan Survival Guide: Boost Your Mental and Physical Health - Your Guide to Functional Veganism* reprinted with permission © UEscher Publishing. [Read more...]

Vegan Substitutions Guide

March 1, 2017 by Nicole @ VegKitchen 24 Comments

vegan substitutions in supermarket

If you're new to plant-based cooking, you may be looking for a guide to vegan substitutions to swap into favorite non-vegan recipes. Thankfully, there are plenty of products vegans can use in place of animal ingredients that will make vegan cooking a breeze. Let's cover how to replace animal ingredients with vegan ingredients. 

homemade almond milk

Milk. It's so easy to substitute for dairy milk in a recipe. You can use soymilk, rice milk, oat milk, hemp milk, or nut milk measure for measure. Most supermarkets carry at least a couple of varieties. It's that easy! If you're a bit more ambitious you can make your own nondairy milk; there are lots of recipes online, or see ours for homemade almond milk or hemp milk. For a store bought option, I really like this almond milk from Silk.

Vegan grilled cheese sandwich stack with tomato & vegan bacon

Cheese. It's so easy to find all kinds of vegan cheeses these days. And wow, have these come a long way. You can get slices, blocks, shreds, slices, and more.

In place of cottage or ricotta cheese, you can use crumbled tofu, soaked raw nuts, or a combo. And though it won't be quite as creamy or meltable as the real thing, it will be very good indeed. See the formula in Italian Eggplant Casserole with Cashew-Tofu Ricotta, or use it in our vegan zucchini lasagna where tofu ricotta is the star. Or try this 5 Minute Tofu Ricotta recipe. You may need to spice it up with herbs and add some salt to make it work in your particular recipe. Vegan "Parmesan" is also super easy to make and better than what's on the market.

Craving some tangy feta cheese? No issue there - try this simple vegan feta recipe. It's briny and crumbly, just like real feta.

Pizza? No problem. Daiya mozzarella shreds work incredibly well. In my experience, Daiya and Follow your Heart brand cheeses have the best melting power.

Cream cheese on your bagel? Daiya has you covered there, too. There are other brands but these are VegKitchen's favorites. (No affiliation - we just like them.)

Be sure to read the label as some vegetarian cheeses contain casein, which is not vegan. If you can find a great vegan cheese that you like, use it in your recipes in the same manner that you would use dairy cheese.

Now, whether you're vegan or lactose-intolerant, you no longer have to give up your favorite cheese-y foods. Or cheese itself! You'll find these links useful if you're a cheese lover who wants to reform:

  • Make your own yummy treats with these 8 Amazing Cheese Recipes
  • Or these 9 Amazing Vegan Mac and Cheese Recipes
  • See our Vegan Cheese-y Delights category for all kinds of ideas
Vegan chickpea flour omelet

Eggs. A great substitute for scrambled eggs is a tofu scramble. You simply use crumbled tofu and heat in a frying pan. Kids generally like tofu scramble, especially kids who have been vegan their entire lives. You can spice it up with tomatoes, peppers, onions, or even potatoes and vegan bacon bits.

You can also make a great vegan scrambled from chickpea flour - check out these vegan scrambled eggs for inspiration.

In baked goods, good substitutions for eggs include applesauce, pureed soft tofu, Ener-G egg replacer, a flax egg (1 tablespoon ground flax seeds plus 3 tablespoons water or other liquid, blended), or mashed bananas. You'll have to experiment with your recipe to see what works best for you.

In dishes where eggs are usually used for binding (such as meatloaf) you can use oat or soy flour, rolled oats, cooked oatmeal, bread crumbs, instant potato flakes, nut butters, tomato paste, or cornstarch.

Chickpea flour makes amazing omelets, and aquafaba is useful for making recipes that originally call for egg whites, like mousse and meringue. See useful links for these and more:

  • Chickpea Flour Omelets
  • Aquafaba Recipes from Macarons to Mayo
  • Classic Eggless Vegan "Egg" Recipes
  • 5 Egg Replacers That Are Already in Your Kitchen

Beef or chicken stock. Replace beef or chicken stock with vegetable broth. Or use vegetable bouillon cubes.

Butter. There are vegan butters on the market that work well in substituting for butter. Be sure to read the labels because not all margarines are vegan. And sometimes mainstream margarines have questionable ingredients and hydrogenated fats.

You may also want to consider using oils like sunflower or olive instead of vegan butter. If you'd like to go with the major brands, make sure that the palm oil used is Fair Trade, otherwise it's an environmental hazard. And remember that the jury is still out on coconut oil!

Yogurt. Several companies make vegan yogurts that will substitute well in your recipes - soy, coconut, almond - more varieties are coming on the market each year. You can find them in fruit flavors and also plain for cooking and baking.

Nearly raw beet borscht
Raw or nearly raw beet borscht; photo by Hannah Kaminsky

Sour Cream. Try plain nondairy yogurt, especially if used in making dips. There are also a few commercially available vegan sour creams on the market. Or, you can make your own Vegan Sour Cream using silken tofu. Delicious on all kinds of tortilla specialties and on cold soups like the Borscht shown above.

Serioius Eats vegan aquafaba mayonnaise
Photo: Serious Eats

Mayonnaise. There are a few vegan mayonnaise products on the market. You can use vegan mayonnaise exactly the way you'd use non-vegan mayonnaise. Aquafaba can be used to make a great homemade vegan mayo (shown above from Serious Eats) as well.

Gelatin. If you need to substitute for gelatin in a recipe, use agar flakes or powder. It will thicken as it's heated. Also, there are a couple of companies that make a vegan fruit gelatin product that you should be able to find at your local health food market.

Tube polenta slices with syrup and fruit

Honey. There are many liquid sweeteners on the market that you can use in your recipes instead of honey. However, they all vary in consistency and sweetness, making substitution a guessing game, at least initially. You may have to experiment with ratios until you figure out what works best in your recipes.

In general, however, maple syrup and agave nectar can be substituted measure for measure in recipes. Other sweeteners that are less sweet than honey include agave syrup, corn syrup, malt syrup, light and dark molasses, and brown rice syrup. Frozen fruit-juice concentrates, sorghum syrup, and concentrated fruit syrups range from being half as sweet to just as sweet as honey.

Sugar. Many vegans do not eat sugar since some brands are refined using bone char from animals. Others object to using sugar simply because it's often full of pesticides, and sugar plantation workers aren't always treated very well.

If you want to replace crystalline sugar in a recipe, here are some alternatives: beet sugar, fructose, natural organic sugar, unbleached cane sugar, turbinado sugar, date sugar, maple crystals, and granulated FruitSource. Some of these sugars dissolve better than others, so again, you'll have to experiment. As in other cases, using organic and fair trade products is the optimal choice.

dark chocolate with nuts

Chocolate. Many people say they couldn't be vegan if it would mean giving up chocolate, but luckily they don't have to! There are many non-dairy vegan chocolate chips, cocoa powders, and chocolate bars. These are most easily found in the natural foods aisle of your supermarket, and of course, in natural foods stores. Once again, fair trade and organic are best.

Greens with seitan and vegan sausage (kale or chard)

Meat. If you want your foods to have a similar taste and texture to meat, you're in luck, because never before have so many companies been making vegan meat substitutes.

Among the products on the market now that will substitute for meat are: veggie deli slices (bologna, ham, turkey, and other flavors), veggie burgers, veggie meatballs, veggie sausage links and patties, veggie bacon, veggie ground "beef," soy chicken patties and nuggets, veggie meatloaf and Salisbury steak, veggie jerky, and whole "turkeys" for Thanksgiving or other holidays.

Check your vegan cookbooks for recipes for foods like "neatloaf," nut roasts, lentil-walnut patés, and other old favorites that traditionally contained animal flesh.

blue mountain raw cashew ice cream

Ice Cream. Along with the proliferation of meat analogues, it's so easy to find vegan ice cream. This industry has grown tremendously. There are vegan ice creams based on soy, rice, nut, and coconut milks, and they're all delicious. Some are high in fat and some are fat-free.

Some are fruity like sorbet, while others are sinfully decadent like butter pecan, peanut butter zig-zag, or peanut caramel. You can also buy vegan ice cream sandwiches, mud pies, and ice cream bars. I've made some great shakes, floats, and malts using vegan ice cream products. Your kids will love them too!

Orignal aritcle ontributed by Erin Pavlina; updated by VegKitchen

Also try: our Favorite Basic Pizza Dough.

  • For lots more features on healthy lifestyle, please explore VegKitchen's Healthy Vegan Kitchen page.

Tempeh Bacon, Lettuce, and Tomato Wraps

February 22, 2017 by Nicole @ VegKitchen 1 Comment

Tempeh bacon lettuce tomato wraps and polenta fries

If you'd like to make your own tempeh "bacon" to use in TLT wraps or as a side for tofu scrambles and such, here's an easy and tasty way to do it. Prepared products like Fakin' Bacon) are good, but this DIY version of tempeh bacon allows you to control the flavor and tweak it to your liking. You'll need just a few ingredients to make tempeh - and lots of other things - taste like bacon. Tempeh bacon, lettuce, and tomato wraps are perfect for a portable lunch or a light dinner.

You'll find liquid smoke and barbecue seasoning in the spice section of well-stocked supermarket. There's often a section of barbecue seasonings. Check labels carefully; they're not all vegan! [Read more...]

5 Simple Ways to Use Baked Tofu

February 14, 2017 by Nicole @ VegKitchen 4 Comments

Orange-Glazed Tofu and Broccoli

I’ve long considered marinated baked tofu a great product and have wondered why it has taken so long to make its way onto supermarket shelves. Finally, it's getting there! As always, it’s easy to find at any natural foods store, usually shelved alongside the tofu tub varieties.

If you're unfamiliar with marinated baked tofu, it’s a firmer, chewier, flavored variety. It comes in cellophane-wrapped packages (usually 8 ounces), and is ready to eat as is or to combine with other ingredients in hot or cold dishes. Here are 5 simple ways to use this fantastic product. [Read more...]

Vegan Italian Meatball Sub Dinner

February 9, 2017 by Nicole @ VegKitchen Leave a Comment

Vegan meatball sub dinner

If you're looking for something familiar, hearty, and comforting for the evening meal, our vegan Italian meatball sub dinner might be just the thing. It's made with our healthy (and sneaky) vegan meatball hack - a clever way to make these tasty bites almost instantly and without questionable processed soy.

Since the vegan meatball sub skews toward bread-y comfort food, let's make sure to add plenty of vegetables to the plate. Fresh asparagus and broccoli slaw add very little work to the mix and go so nicely with the sub. [Read more...]

Laughably Easy Vegan Meatballs

February 8, 2017 by Nicole @ VegKitchen 1 Comment

Easy vegan meatballs

You might laugh out loud when you see how little effort it takes to make these easy vegan meatballs. You might also ask, if we're already hacking vegan food, why not just buy ready-made vegan meatballs? Good question. Many, if not most brands have as their first ingredient textured soy protein (TSP or alternatively TVP), which isn't the healthiest of vegan ingredients. And while it wouldn't hurt to have teaspoon on occasion for a meaty meatless experience, some of us would just rather not. [Read more...]

Pesto and Mushroom-Stuffed Sweet Potato Dinner

February 8, 2017 by Nicole @ VegKitchen Leave a Comment

Pesto and Mushroom-Stuffed sweet potato dinner

This Pesto and Mushroom-Stuffed Sweet Potato dinner is a beautiful, blissfully easy vegan meal idea that doesn't require you to follow any recipes. Among our 6 Fantastic Ways to Stuff Sweet Potatoes, this centerpiece stuffed potato is my absolute favorite. There's something about the mildly briny pesto combined with the smooth sweet potato and earthy mushrooms that goes beyond each of these three already-delicious components. [Read more...]

Roasted Veggie Quinoa Casserole

February 8, 2017 by Nicole @ VegKitchen Leave a Comment

Roasted Veggie Quinoa Casserole

The quinoa and black beans in this dish are high in protein, making it a hearty one-dish meal. It's very budget-friendly, too. Reprinted with permission from The Migraine Relief Plan: An 8-Week Transition to Better Eating, Fewer Headaches, and Optimal Health, © 2016 Stephanie Weaver. Published by Surrey Books, an imprint of Agate Publishing, Inc. Photos © 2016 by Laura Bashar. [Read more...]

How to Make Anything Taste Like (Vegan) Bacon

January 21, 2017 by Nicole @ VegKitchen 2 Comments

How to make anything taste like vegan bacon

Here are a few great ways to turn plant-based ingredients into an animal-free alternative to bacon. That bacon-y smell and flavor that drives people crazy can be replicated by making a simple marinade with just a few ingredients. When you see how easy it is to make almost anything taste like (vegan) bacon, have fun and try this with other foods.

Even if these preparations aren't exactly like bacon, and admittedly, they're not, their flavors and aromas are addictive in their own right - sweet, salty, and smoky. Anything you cook like this will disappear quickly. [Read more...]

Pomegranate, Berry & Avocado Smoothie

January 17, 2017 by Nicole @ VegKitchen 3 Comments

Pomegranate smoothie

January is spring cleaning time for the body. Getting plenty of fresh fruits and vegetables in your diet is highly recommended because they bring with them many health benefits. An easy way to consume lots of different plant-based foods in one sitting is to make smoothies. They take very little time to prepare and taste absolutely delicious. [Read more...]

  • « Previous Page
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • Next Page »

Welcome!

Hi, I'm Nicole. I'm the creator behind VegKitchen, and the author of the popular cookbook, Weeknight One Pot Vegan Cooking.

About Me
vegan substitution chart

Featured Recipes

  • vegan lentil soup
    Sweet Potato Lentil Soup (Vegan & Vegetarian)
  • vegan hummingbird cake
    Vegan Hummingbird Cake
  • vegan jalapeno poppers
    Vegan Jalapeno Poppers
  • Sticky Sesame Cauliflower
  • vegan irish stew
    Old-Fashioned Vegan Stew
  • vegan birthday cake
    Vegan Funfetti Cake

Footer

  • Shop Cookbooks
  • Free Vegan Cheat Sheet
  • About Us
  • Work with Me
  • Contact
  • Privacy Policy
  • Terms of Use

As an Amazon Associate I earn from qualifying purchases.

Copyright © 2026 VegKitchen.com

Rate This Recipe

Your vote:




A rating is required
A name is required
An email is required