A tostada is a crisp tortilla piled generously with any variety of toppings, often including beans, crisp lettuce, and salsa. Good accompaniments include: baked potatoes or sweet potatoes; or fresh corn on the cob. Add a salad and/or a simple steamed veggies, you've got an easy weeknight meal or fun quick fare to serve company. Recipe from Plant Power: Transform Your Kitchen, Plate, and Life with More Than 150 Fresh and Flavorful Vegan Recipes by Nava Atlas. ©2014, published by HarperOne, reprinted by permission. Photos by Hannah Kaminsky. [Read more...]
Search Results for: bean salad
Sharon’s Vegan Chickpea Salad
This chickpea salad recipe is super easy and completely delicious; it takes only about 15 minutes to make, and there are so many ways to serve it - as a sandwich, appetizer, or dolloped into a lettuce leaf.
The hint of sweet pickle relish really gives this preparation a great flavor! See suggestions following the recipe.
Recipe contributed by Sharon Nazarian, from Big City Vegan. Photos by Hannah Kaminsky.
Serving Ideas
Serve as a sandwich with toasted bread. Try it on whole wheat bread with sliced tomatoes and a bed of greens, like baby spinach, baby kale, or romaine lettuce.
Or make romaine lettuce boats! Just scoop some chickpea salad onto a romaine lettuce leaf - so tasty and refreshing.
This is also delicious served on whole grain crackers or stoneground tortilla chips. This is a great way to serve it up as an appetizer.
Quick Tip! Depending on what brand of chickpeas you use, you may or may not need to add additional salt. Some canned beans have more salt than others. You can buy no-salt added chickpeas for complete control over your sodium intake. You could also soak and cook your beans instead of buying canned. This requires a little extra work but can be more economical.
Explore more of VegKitchen's Vegan sandwiches and wraps.
Recipe
Sharon's Chickpea Salad or Sandwich Spread
This chickpea salad recipe is super easy and completely delicious; it takes only about 15 minutes to make, and there are so many ways to serve it - as a sandwich, appetizer, or dolloped into a lettuce leaf.
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Servings: to 4
Ingredients
- 15- oz can chickpeas garbanzo beans, drained and rinsed
- ½ cup carrots shredded (about 2 medium carrots)
- ½ cup celery finely chopped (1 large or 2 average-size stalks)
- 3 tablespoons lemon juice from about 1 lemon
- 2 tablespoons vegan mayonnaise or as desired
- 2 tablespoons chives or scallion finely chopped
- 1 tablespoon sweet pickle relish or more, to taste
- 1 tablespoon nutritional yeast optional but highly recommended
- 1 to 2 tablespoons minced fresh dill or 1 to 2 teaspoons dried to taste
- ¼ to ½ teaspoon sea salt or to taste, optional, see Note
Instructions
- Mash chickpeas in a bowl with a potato masher until there are no whole chickpeas left. A potato masher works best but if you don't have one, you can use a fork (or for the totally lazy, place the chickpeas in a food processor and pulse on and off until finely chopped).
- Combine the mashed chickpeas with the remaining ingredients and mix together. Serve as suggested below.
Nutrition (Estimate per Serving)
Calories: 216kcalCarbohydrates: 26gProtein: 9gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 710mgPotassium: 390mgFiber: 8gSugar: 3gVitamin A: 3820IUVitamin C: 9mgCalcium: 67mgIron: 2mg
Vegan-ize any recipe!Grab our free vegan cheat sheet, packed with my favorite easy substitutions to make any recipe vegan.
Mediterranean Salad-Stuffed Bread (Pan Bagnat)
Inspired by European pan bagnat, this salad-stuffed sandwich is an offbeat way to enjoy an array of seasonal produce. For a nice warm-weather meal or picnic, serve this with any of VegKitchen's Potato Salads or Cold Summer Soups. Photos by Hannah Kaminsky.
Southwestern Pasta Salad with Avocado and Peppers
This pasta salad featuring peppers, avocado, and corn has a delectable southwestern flavor. For a nice warm-weather meal, serve with a simple bean dish or vegan quesadillas. Photos by Rachael Braun. [Read more...]
Big Quesadillas with Refried Beans, Spinach, and Avocado
A sweet and spicy pineapple salsa adds an intriguing flavor element to these easy vegan quesadillas featuring convenient baby greens, prepared refried beans, avocado, and tomato. If you're short on time, skip the homemade salsa, and use a prepared pineapple or mango salsa instead. Either way, finish the meal with a simple salad. For heartier appetites, add some cooked quiona or a baked sweet potato. Photos by Evan Atlas.
Open-Faced Avocado and Bean Sandwiches
Here’s a quick and easy sandwich idea that can save you in a pinch when you need a quick lunch or dinner. Mashed avocado is mixed with tomato and lemon or lime and topped with a sprinkling of your favorite bean. Keep more of the beans nearby for extra protein. Serve with sweet or regular potato and salad (or a warming soup) for a simple and gratifying meal! [Read more...]
Southwestern-Flavored Kale Salad
Kale, corn, avocado, and tomatoes add up to a seriously delicious salad. With the optional beans, it's a fantastic main dish salad. Without the added beans, it's a great companion to tortilla specialties containing beans-burritos, enchiladas, and the like. Recipe adapted from Wild About Greens by Nava Atlas. Photos by Rachael Braun. [Read more...]
Lemony Bulgur with Green Beans and Walnuts
Filling and hearty, the lemony flavor and the slender green beans give this bulgur dish a fresh flavor. It's ideal to make when fresh slender green beans are on the market. That's quite a fleeting moment, so feel free to substitute whole organic baby green beans when good fresh ones are unavailable. Serve with a colorful salad and some corn on the cob for a simple meal. Photos by Hannah Kaminsky. [Read more...]
Vegan Pasta Salad
This simple vegan pasta salad is easy to throw together in just 15 minutes. It's loaded with fresh veggies and tossed with a flavorful vinaigrette.
This veggie-filled pasta salad is always a crowd-pleaser. Broccoli, carrots, yellow squash, briny olives and sun-dried tomatoes make this a colorful dish that's loaded with flavor.
This is a great choice for a vegan potluck recipe or any of those weather occasions. Perfect for a summer cookout! This is one of my go-to recipes anytime I need to feed a large group of people.
This vegan pasta salad is:
- Ready in just 15 minutes!
- Loaded with fresh, healthy veggies
- Kid-friendly
- Great for serving a crowd
So let's get cooking!
Tips, Tricks, & Variations
Vinaigrette Dressing
To keep this recipe quick and easy, we used a packaged Italian Vinaigrette. I love this one from Garlic Expressions, but you can use any brand that you prefer.
You can also make your own homemade vegan salad dressing. Or try a new flavor like a cilantro-lime dressing for a fun twist.
Mix up the Veggies
This pasta salad will work with just about any fresh veggies, so feel free to use whatever is in season near you! Cauliflower and zucchini are great choices, or toss in some canned artichoke hearts before serving.
More Recipes
If you love this vegan pasta salad be sure to check out these other vegan pasta salad recipes and these other delicious vegan pasta recipes.
Photos by Evan Atlas.
Recipe
Vegan Pasta Salad
This simple vegan pasta salad is easy to throw together in just 15 minutes. It's loaded with fresh veggies and tossed with a flavorful vinaigrette.
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Servings:
Ingredients
- 10 to 12 ounces tricolor or whole-grain rotini or other twisty pasta
- 2 broccoli crowns large, cut into bite-size pieces and florets
- 3 carrots medium, peeled and sliced on the diagonal
- 1 cup yellow summer squash diced
- ½ cup black or green olives sliced
- 1 red bell pepper medium, cut into narrow strips
- 15 ounce kidney beans canned, drained and rinsed
- ¼ cup sun-dried tomatoes
- 2 scallions thinly sliced
- ¼ cup fresh parsley chopped
- 2 tablespoons fresh dill minced
- ½ cup vinaigrette dressing homemade or prepared, plus extra as needed
- Juice of ½ lemon
- Salt and freshly ground black pepper to taste
Instructions
- Cook the pasta in plenty of rapidly simmering water until al dente. Once it's just about done, plunge the broccoli, carrots, and squash into the water and cook for another minute or so.
- Drain and rinse the pasta and vegetables under cool running water in the colander, then drain well again.
- Combine the pasta and vegetable mixture and all the remaining ingredients in a large serving bowl, and toss well. Let stand for a few minutes, then taste to see if you need more vinaigrette, lemon juice, and/or salt and pepper.
- Serve at once or cover and refrigerate until needed.
Nutrition (Estimate per Serving)
Calories: 480kcalCarbohydrates: 74gProtein: 20gFat: 14gSaturated Fat: 2gSodium: 282mgPotassium: 1410mgFiber: 15gSugar: 10gVitamin A: 7362IUVitamin C: 218mgCalcium: 157mgIron: 5mg
Vegan-ize any recipe!Grab our free vegan cheat sheet, packed with my favorite easy substitutions to make any recipe vegan.
Fresh Corn and Tomato Salad
This pleasing combination of two of summer's premier bumper crops-corn and tomatoes-makes for a delightful mid-to late-summer salad that goes with just about any kind of meal. Pair it with a simple bean dish and/or Creamy Chilled Avocado Soup or serve with Vegan Quesadillas. Photos by Hannah Kaminsky. [Read more...]
Stewed White Beans with Fresh Tomatoes
Here’s a simple and tasty stewed bean dish for late summer or early fall. Use yellow summer squash or delicata in late summer, or butternut squash in early fall. Tomatoes and white beans are a companionable pair. Serve with crusty bread and a big colorful salad. [Read more...]
Barley Salad With Fresh Corn and Peas
Barley and fresh corn are a companionable duo in this simple and hearty cold dish that's great for everyday meals or potlucks. To complete the meal, serve with a simple cold bean dish such as those featured in Bean Salads. Photos by Hannah Kaminsky. [Read more...]
Greek Potato Stew with Zucchini and Green Beans
Here's a simple Greek potato stew bursting with summery flavors — green beans and zucchini in a mellow tomato base. A fresh, crusty bread rounds out the meal along with a big green salad with some chickpeas tossed in. For a company meal, add Olive Bar Medley with Tofu "Feta" as an appetizer, and a good wine. [Read more...]
Taco Salad
Salad is a lot more fun when it becomes a taco salad. Incorporating all the lively flavors of tacos, this tasty salad is quick and easy to prepare, and is a great choice when you'd like a hearty main-dish salad. If you're short on time, use the shortcuts suggested. Have it on its own for lunch; complete the meal with baked sweet potatoes, vegan quesadillas, and/or corn-on-the-cob for dinner.
Chickpea Salad with Tomatoes and Basil
This easy chickpea salad, filled with flavorful tomatoes and aromatic basil, makes a good lunch on its own with whole grain bread and fresh fruit. It's a great companion to many Italian-style pasta dishes or simple grain dishes during the cooler months, especially if the meal needs a protein boost. It's also good with pasta salads or potato salads as part of a summer meal, served with a cold soup or fresh corn. It's especially good with ripe summer tomatoes, though off season you can use tomatoes on vine or hydroponic tomatoes. [Read more...]
Herbed Vegan Potato Salad
A summer classic, this tasty vegan potato salad features plenty of fresh herbs, and is dressed in a flavorful vinaigrette. It's sure to be a hit at picnics and barbecues, all summer long.
If you're looking for a hearty dish that's guaranteed to please a crowd - it's hard to beat potato salad!
This vegan version is loaded with flavor from veggies and tons of fresh herbs. It's so delicious and flavorful - that no one will ever guess it's entirely vegan too!
This is a perfect choice for a vegan potluck, a summer picnic, or any other event where you need to feed a crowd.
Served with your favorite plant protein (a simple tofu, tempeh, or bean dish) and fresh organic corn, and you've got an easy dinner for any night of the week. Leftovers make great lunch fare for school or work.
Photos by Evan Atlas.
Recipe
Herbed Vegan Potato Salad
A summer classic, this tasty vegan potato salad features plenty of fresh herbs, and is dressed in a vinaigrette.
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Servings:
Ingredients
- 5 red-skinned or golden potatoes medium, scrubbed and diced (about ¾" chunks)
- 2 celery stalks medium ,finely chopped
- 1 cup green peas steamed fresh or thawed frozen
- 1 red bell pepper finely diced
- ⅓ cup black olives chopped
- ¼ cup fresh parsley chopped, or more to taste
- 2 tablespoons fresh dill minced, or more to taste
- 2 scallion green parts only, thinly sliced
- 2 tablespoons sunflower seeds toasted
- ½ cup vinaigrette dressing prepared or homemade, more or less as desired
- Salt and freshly ground pepper to taste
Instructions
- Combine the potato dice with just enough water to cover them in a saucepan. Bring to a slow boil, then cover and simmer until just tender but still firm. Drain and rinse under cool water until they're no longer hot. Alternatively, you can microwave or bake the potatoes in their skins until just done; then once cool enough to handle, dice them.
- Combine the diced potatoes with the remaining ingredients in a serving bowl and toss together gently but thoroughly.
- Serve at once or cover and refrigerate until needed.Or, if using for a picnic, pack whatever portion you need into a into a tightly lidded container to transport.
Nutrition (Estimate per Serving)
Calories: 289kcalCarbohydrates: 38gProtein: 6gFat: 14gSaturated Fat: 2gSodium: 133mgPotassium: 904mgFiber: 6gSugar: 4gVitamin A: 1107IUVitamin C: 74mgCalcium: 42mgIron: 2mg
Vegan-ize any recipe!Grab our free vegan cheat sheet, packed with my favorite easy substitutions to make any recipe vegan.
Quinoa with Cabbage and Green Beans
Here’s an easy dish to highlight super-nutritious quinoa. With a flavorful sauté of onion, cabbage, and green beans, this needs very little in the way of seasoning. Serve with a simple bean dish and a colorful salad or slaw for an easygoing meal. Photos by Hannah Kaminsky. [Read more...]
Quinoa, Black Bean, and Corn-Stuffed Peppers
Quinoa, black beans, and corn add up to a hearty filling for vegan stuffed peppers. Since you've got the oven going at 400º F, you may as well roast your favorite combination of veggies at the same time. Broccoli, cauliflower, eggplant, portobello mushrooms, hard or tender squashes, and fennel are all good choices. A simple coleslaw or other slaw-style salad goes well with these, whether or not you serve with roasted vegetables. Photos by Evan Atlas. [Read more...]
One-Pot Red Beans and Quinoa
This Red Beans and Quinoa is a hearty one-pot dinner that's loaded with nutritious flavor. It makes a great weeknight meal on its own or a super hearty side dish!
Red beans and rice have always been one of my favorite dishes. But these days, I prefer to swap some of those carbs for extra protein instead.
So this version does just that by swapping the traditional rice for quinoa! It's every bit as delicious as the original, but with an extra helping of plant based protein.
I call that a win.
This red beans and quinoa recipe is:
- An easy one-pot vegan dinner!
- Ready in 20 minutes.
- Loaded with nutritious flavor.
- Vegan and vegetarian friendly.
It's become one of my favorite healthy vegan dinners to make on busy weeknights.
More Recipes
If you love this red beans and quinoa recipe, be sure to check out these other delicious vegan ideas:
- 10 Great Quinoa Bowl Recipes
- Jamaican Red Beans and Rice
- Vegan Cuban Red Beans and Rice
- New Orleans Red Beans and Rice
Photos by Hannah Kaminsky.
Recipe
Red Beans and Quinoa
This Red Beans and Quinoa is a hearty one-pot dinner that's loaded with nutritious flavor. It makes a great weeknight meal on its own or a super hearty side dish!
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Servings:
Ingredients
- ¾ cup quinoa any color, or a combination, rinsed in a fine sieve
- 1 cup cherry tomatoes halved, yellow or red
- ½ cup turnip peeled and diced, or daikon radish
- ½ bell pepper diced, yellow or orange
- 8 baby carrots quartered lengthwise
- ⅓ cup Black olives chopped
- 15 oz canned red kidney beans drained and rinsed
- 2 tablespoons fresh dill minced
- ½ cup salsa your favorite variety
- 2 tablespoons olive oil
- salt and pepper to taste
Instructions
- Combine the quinoa with 1 ½ cups water in a small saucepan and bring to a rapid simmer, then lower the heat. Cover and simmer gently for 15 minutes, or until the water is absorbed. Transfer the quinoa to a wide bowl or casserole dish so that it can cool quickly.
- When the quinoa has cooled slightly, fluff with a fork. Add the tomatoes, turnip, pepper, carrots, and olives. Toss to combine.
- Add the beans, dill, salsa, and olive oil. Toss together. Season with salt and pepper, to taste
- Let stand at room temperature for 15 minutes to allow the flavors to combine if time allows, then serve.
Nutrition (Estimate per Serving)
Calories: 209kcalCarbohydrates: 29gProtein: 8gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gSodium: 463mgPotassium: 491mgFiber: 7gSugar: 4gVitamin A: 2417IUVitamin C: 22mgCalcium: 52mgIron: 2mg
Vegan-ize any recipe!Grab our free vegan cheat sheet, packed with my favorite easy substitutions to make any recipe vegan.
Summer Garden Quinoa Salad
This simple salad is somewhat akin to tabbouli, but it’s more about the ripe summer tomatoes and other garden veggies. It’s also a great way to use up leftover quinoa, so the amount used in the salad is flexible. Make sure to use the most flavorful summer tomatoes for best results! [Read more...]
Silken Tofu or White Bean Scalloped Potatoes
Here's a deceptively rich-tasting version of scalloped potatoes. It's made with a creamy sauce of silken tofu or white beans (canellini or Great Northern), minus the bother of making a flour-thickened white sauce. Simple and comforting, it's a great Thanksgiving dish for the vegans in the family, especially if you have your potatoes prepared beforehand. Serve with a green veggie and colorful salad. [Read more...]
Provençal Bean Stew
This meatless version of a rustic Provençal stew, made with white beans, is sensual and satisfying. A fresh, crusty French baguette is perfect for soaking up its delicious broth. A bountiful tossed salad makes it a complete meal. [Read more...]
Chickpea and Carrot Salad with Parsley and Olives
This adaptation of a traditional Middle Eastern salad has a great combination of flavors and textures. I especially like it with Middle Eastern- or Spanish-themed meals; though it can be a nice foil for any mild-flavored dish, as well — try it with Pasta with Vegan Alfredo Sauce. [Read more...]
Spinach, Artichoke, and Chickpea Salad
A feast of color and texture, this salad of baby spinach, embellished with other colorful veggies, is quick to prepare and a pleasure to serve. Serve it in larger portions as a main-dish salad, or in smaller portions as a substantial side salad. Delicious served with a pureed vegetable soup and some fresh bread. Photos by Rachael Braun.
Quick Black Bean and Sweet Potato Chili
With the addition of sweet potatoes, this easy chili is filling and warming. Baking or microwaving the sweet potatoes ahead of time cuts down on both the preparation as well as the cooking time. Enjoy leftovers for a thermos lunch or subsequent dinners. Fresh corn bread is a wonderful companion. Serve with a simple salad or any of VegKitchen's coleslaws and/or a side of sautéed greens. If you need a last-minute idea for a vegan main dish for Thanksgiving dinner, this is a great choice. Adapted from The Vegetarian Family Cookbook.
Gado-Gado Inspired Salad
This composed salad is inspired by the classic Indonesian Gado Gado platter that combines raw and lightly cooked vegetables for a plateful of delicious bites. Its name translates loosely to "mix-mix."
There are different regional variations of a Gado Gado platter, but some of the constant veggies include carrots, cauliflower, and green beans. You can vary it according to season and what you happen to have on hand.
Though easy to enough to make as an everyday meal, it's also festive enough to serve to company or to make as a vegan potluck dish.
Tips
Look for peanut satay sauce in the Asian foods section of well-stocked supermarkets. You can also substitute homemade Peanut Sauce for the Coconut-Peanut Dressing if you can't find the peanut satay sauce recommended in the ingredient list.
Rice is often served with this dish, and some simply cooked brown rice (try brown Basmati) is a good way to round out the meal. You can use the plentiful Coconut-Peanut Sauce to flavor the rice as well!
Explore More Recipes
If you love this recipe, be sure to check out these other vegan salad recipes, and these simple vegan main dish ideas.
Recipe
Gado Gado Platter
This composed salad is inspired by the classic Indonesian Gado Gado platter that combines raw and lightly cooked vegetables for a plateful of delicious bites. Its name translates loosely to "mix-mix."
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Servings:
Ingredients
- 2 to 3 ounces mixed baby greens baby spinach, baby arugula, shredded romaine lettuce, or a combination
- 1 cup green sprouts like baby pea shoots or broccoli sprouts
- 4 ounces slender green beans tips trimmed (see note)
- ¼ cauliflower head cut into bite-sized pieces
- 1 cup baby carrots thick ones cut in half lengthwise, or
- 1 large carrot peeled and sliced about ¼" inch thick on the diagonal
- 3 medium tomatoes diced, or ½ pint golden or red cherry tomatoes
- 8- ounce package baked tofu any variety, cut into narrow strips
Coconut-Peanut Dressing:
- 8- ounce jar peanut satay sauce look for it in the Asian foods aisle
- ½ cup light coconut milk
- Juice of 1 lime
- ½ teaspoon red or green Thai curry paste or Sriracha sauce more or less to taste
- 2 teaspoons agave nectar or natural granulated sugar
Instructions
- Spread the greens on a large serving platter, then sprinkle the sprouts over them.
- Place the green beans, cauliflower, and carrots side by side, without mixing, in a wide skillet with about ¼ inch depth of water. Cover and steam for 3 to 4 minutes, or until all are tender-crisp. Remove each type of vegetable separately with a slotted spoon, transfer to a colander, and refresh under cool water. Transfer to a small plate Repeat with each vegetable.
- Arrange the green beans, cauliflower, and carrots in separate mounds on the greens, leaving room to add the tomatoes and tofu. Arrange those on the greens as well, between the cooked vegetables.
- Combine the ingredients for the dressing in a small mixing bowl and whisk together until completely combined.
- To serve, let everyone scoop the vegetables, tofu, and greens onto individual plates, then pass around the dressing for everyone to use as desired.
Nutrition (Estimate per Serving)
Calories: 194kcalCarbohydrates: 21gProtein: 8gFat: 8gSaturated Fat: 1gSodium: 587mgPotassium: 361mgFiber: 3gSugar: 13gVitamin A: 5465IUVitamin C: 26mgCalcium: 79mgIron: 1mg
Vegan-ize any recipe!Grab our free vegan cheat sheet, packed with my favorite easy substitutions to make any recipe vegan.
Chunky Bean Spread Sandwiches
Here’s a cool and casual sandwich that really satisfies. Pinto or pink beans are amply flavored with bell pepper, olives, and scallion. An excellent fresh bread is a must to make these sandwiches in minutes for a quick lunch or dinner. Serve with fruit for lunch and a simple potato salad or slaw for dinner. Photos by Hannah Kaminsky. [Read more...]
Skillet Black Beans with Potatoes and Tortillas
Here’s a hearty skillet dish that combines black beans, potatoes, and tortillas with lively southwestern flavors. If you have the potatoes done ahead of time, it's a meal that can be on the table in 30 minutes. Serve with garlicky sautéed greens and a big salad. Adapted from The Vegetarian Family Cookbook.
Salsa Grain-and-Bean Pilaf
If you want to dress up a simple grain-and-bean pilaf in an instant, a good-quality, prepared tomato salsa is the answer. This is truly an emergency dinner, but a hearty and healthy one, at that! Vary the type of grain and/or bean you use each time you make this, and serve it with a simple salad or coleslaw and a steamed vegetable like broccoli, or fresh corn on the cob. Adapted from The Vegetarian 5-Ingredient Gourmet. [Read more...]
Vegan Pasta Salad Niçoise
The ingredients of Salade Nicoise—green beans, white beans, ripe tomatoes, and cured olives— join forces with pasta to make a delectable cold dish. Baked marinated tofu stands in for tuna, another standard Nicoise ingredient. This makes a heaping helping even with only 8 ounces pasta, making it a nice summer potluck dish. [Read more...]
Dilled Red Beans with Pickled Beets
This colorful, subtly sweet-sour red bean salad, embellished with the flavor of pickled beets, provides a nice contrast to mild pasta, potato, or grain dishes. It's a nice side dish to serve with grilled vegetables, too. Photos by Evan Atlas.
Salads Your Kids Just Might Eat!
There’s just something about salads that — there’s no other way to say it — many kids don’t particularly enjoy. I found that combining small amounts of raw vegetables with starchy comfort foods like pasta, bread, or potatoes, or adding fresh or dried fruit, helped to entice my kids and their friends to give salads a try. As far as tossed green salads, the best way I found to entice them was to offer a very simple homemade Thousand Island dressing with it. [Read more...]
Summer Squash and Broccoli Relish Salad
This simply yet tasty salad of yellow summer squash and broccoli goes well with veggie burgers, pasta dishes, and spicy grain or bean dishes. And— dare I say it—this might be just the kind of salad to entice younger eaters, helped along with the hint of sweetness from pickle relish. [Read more...]
Black Bean and Corn Quesadillas
Quesadillas made with vegan cheese are a great choice for an easy dinner. Serve with a big salad and a simple grain or potatoes (better yet, sweet potatoes). You can make these on the stovetop or in the oven. Photos by Hannah Kaminsky. [Read more...]
Olive Rice Salad
When the season for cold meals arrives, this easy rice salad is most welcome. Served with a simple combination of chickpeas or black beans and tomatoes drizzled with olive oil, balsamic vinegar, and fresh herbs. Add some steamed broccoli or green beans to the meal for a finishing touch. Try using black rice (sometimes marketed as forbidden rice) for added eye appeal. Photos by Evan Atlas. [Read more...]
Green Goddess Dressing
This strong herbal dressing made of fresh herbs, plus tahini and cucumber, not only has a luscious taste, but makes good use of nutrient-rich parsley. Photos by Evan Atlas. [Read more...]
Vegan Fried Rice with Tofu {gluten-free}
This vegan fried rice makes for a quick and easy weeknight dinner. It's packed with nutritious flavor from fresh veggies, brown rice, and tofu, then topped with a spicy sriracha-soy sauce. Yum!
I just love Asian cuisine in all varieties. Chinese, Japanese, Thai, Indian - these are some of my favorite dishes to experiment with!
Some of my favorite recipes include these One-Pot Thai Green Curry Noodles, Thai Curry Puffs, and Golden Vegetable Curry.
But this weekend I realized that I've never posted one of my most basic Asian dishes on the blog - vegan fried rice!
I love fried rice, but am sometimes disappointed to find that my favorite Chinese restaurants don't always offer a vegetarian-friendly version.
So I created my own fried rice recipe some time ago - and it's completely vegan.
To Tofu or Not to Tofu?
Let's talk about tofu.
Tofu is bean curd made of soy milk and often used in Asian dishes. In this recipe, I used tofu as a substitute for the egg that is commonly found in traditional fried rice dishes.
Tofu isn't super flavorful, but it's high in protein and iron, so it's a great substitute for the nutrients you'd get from eggs.
Now, if you've never cooked with tofu, there are a couple things you need to know. First off, tofu comes in different levels of firmness.
Make sure that for this vegan fried rice recipe you're using firm tofu - it has the right consistency to replace the fried eggs.
However, I know lots of people that just dislike tofu. And that's totally fine. If you are not a tofu-eater, just leave it out of this recipe and it will still taste totally delicious!
And if you aren't a fan of traditional tofu, you might also want to check out my burmese tofu recipe, which is a great alternative made from chickpeas.
Let's Make Vegan Fried Rice!
This recipe is not only tasty, it's super easy to make!
Start off by cooking your rice. Feel free to choose your favorite type of rice. Any medium to long grain rice will work well - I used a brown basmati rice.
While the rice is cooking, we can start preparing the tofu.
Tofu typically has some liquid to it that keeps it moist. So you'll want to pat it down with a paper towel so that it's dry. Then cut your tofu block into little cubes.
Add the nutritional yeast and black pepper in with your cubed tofu, and mash everything up with a fork.
And magically, the tofu will start to look just like scrambled eggs!
In a small bowl, mix together ½ cup of soy sauce, and a bit of sriracha. This will give the sauce a little bit more kick. You can adjust the amount of sriracha to your own spice preference.
Next, prep your vegetables. You can use any combination of veggies that you like. For my vegan fried rice, I typically use corn, carrots, and peas.
I use fresh corn - and slice the corn kernels from the cob. I think it tastes so much better than frozen corn, and it only takes a minute. But you can use frozen if you prefer.
Now that all your ingredients are all ready, you're ready to get cooking!
You'll need a large frying pan or wok - I like this big, nonstick wok. and add olive oil to your pan.
You could add a little extra flavor by cooking with peanut oil or sesame oil - but that's totally optional.
Then add your garlic to the pan and cook for two minutes. This will release the delicious flavor of the garlic and allow it to permeate the rest of the vegan fried rice.
Once your kitchen is filled with the delicious aroma of garlic, add in the peas and carrot.
Add the carrots, corn, and garlic to the pan and cook until everything is just softened.
Now add the rice to the pan and mix everything together. Allow it to cook for just a minute or two without stirring.
Finally, add the tofu and sriracha-soy sauce and stir it well.
Then let your vegan fried rice simmer for five minutes so the flavors can mix and the bottom of the rice can get just a little bit crunchy.
And that's it - you're ready to dig into some vegan fried rice!
This vegan fried rice pairs great with a vegetable stir fry. Or you can pair it with some Asian-inspired sides, such as meatless meatballs with sweet and spicy glaze or green bean salad with yogurt miso dressing.
Recipe
Vegan Fried Rice with Tofu {vegan, gluten-free}
This vegan fried rice makes for a quick and easy weeknight dinner. It's packed with nutritious flavor from fresh veggies, brown rice, and tofu, then topped with a spicy sriracha-soy sauce. Yum!
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Servings: servings
Ingredients
- 1 cup firm tofu
- 2 tablespoons nutritional yeast
- 1 teaspoon black pepper
- 2 cups basmati rice dry
- 1 cup peas frozen
- 1 cup carrots fresh, peeled and diced
- 1 cup corn kernels sliced from cob
- 1 tablespoon garlic minced
- ½ cup soy sauce, gluten-free variety if needed
- 2 tablespoons Sriracha
Instructions
- First start by getting your tofu ready. Dry it with a paper towel and cut into little squares.
- In a medium bowl, mix together the tofu cubes with nutritional yeast and black pepper. Mash up with a fork. Set aside.
- In a small bowl,, mix together soy sauce and Sriracha. Set aside.
- Now over medium heat add some olive oil to your pan. Add in your garlic and cook for two minutes. Now add in the peas, carrots, and corn. Cook until they are soft - 5-7 minutes.
- Add the rice to the pan, and mix everything together.
- Add in the sriracha-soy sauce and tofu.
- Stir well and let simmer on low for about 5 minutes, allowing bottom of rice to get slightly crunchy. Then take off and serve. Enjoy!
- Serve and enjoy!
Nutrition (Estimate per Serving)
Calories: 500kcalCarbohydrates: 95gProtein: 20gFat: 4gSodium: 1899mgPotassium: 499mgFiber: 6gSugar: 5gVitamin A: 5640IUVitamin C: 22.5mgCalcium: 132mgIron: 3.3mg
Vegan-ize any recipe!Grab our free vegan cheat sheet, packed with my favorite easy substitutions to make any recipe vegan.
Also try: our teriyaki eggplant.
Also try: our cauliflower fried rice.
Also try: our Easy Duck Sauce.
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Vegan Gluten Free Recipes from VegKitchen
[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!
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