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Basic Vinaigrette

by 2 Comments

This basic vinaigrette dressing is a wonderful all-purpose dressing for salads, slaws, and marinating. Mix it up with your favorite flavored vinegars and fresh herbs for an endless combination of flavors.

Vinaigrette Salad Dressing recipe
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Tips & Tricks

This basic salad dressing recipe is perfect for serving with green salads, grain and/or bean salads, pasta salads, lentil salads, corn salads and more.

You can also use it for marinating vegetables before roasting or grilling, or for marinating tofu that has been very well drained, blotted and diced to use as a feta cheese substitute.

Mix up the flavor by using your favorite flavored olive oils and vinegars. Some of my personal favorites and garlic olive oil and blood orange vinegar.

Increase the amount of vinegar if your prefer a more pungent and tangy taste.

Don't forget to check out these other delicious vegan salad dressing ideas while you are here.

Also try: our Garlicky Grainy Mustard Vinaigrette.

Recipe

Vinaigrette Salad Dressing recipe

Basic Vinaigrette Recipe

5 from 1 vote
This basic vinaigrette dressing is a wonderful all-purpose dressing for salads, slaws, and marinating. Mix it up with your favorite flavored vinegars and fresh herbs for an endless combination of flavors.
Print Pin Save
Cook Time: 5 minutes
Total Time: 5 minutes
Servings: 8

Ingredients

US Customary - Metric

Instructions

  • Combine all ingredients in a tightly lidded bottle and shake thoroughly.
  • Shake well before each use.

Nutrition (Estimate per Serving)

Calories: 128kcalCarbohydrates: 2gProtein: 1gFat: 14gSaturated Fat: 2gSodium: 22mgPotassium: 6mgFiber: 1gSugar: 2gVitamin A: 6IUVitamin C: 1mgCalcium: 6mgIron: 1mg
Vegan-ize any recipe!Grab our free vegan cheat sheet, packed with my favorite easy substitutions to make any recipe vegan.

Gnocchi with Vegan Sausage and Gravy

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Pillowy gnocchi, savory vegan sausage, and a rich, peppery gravy come together in one skillet for a hearty dinner that feels like pure comfort food.

Gnocchi with vegan sausage and gravy served in a bowl

Key Ingredients & Substitutions

  • Gnocchi. One package of store-bought potato gnocchi keeps this recipe weeknight-easy. Look for it in the pasta aisle or refrigerated section. For a gluten-free version, use certified GF gnocchi or make your own with rice flour.
  • Vegan Italian sausages. Italian-style links (like Field Roast, Beyond Sausage, or Impossible Sausage) give the dish a smoky, fennel-forward flavor. Feel free to swap in any flavor you like - spicy, apple, or even crumbled breakfast-style sausage all work.
  • Vegetable broth. This is the base of the gravy, so use a good-quality broth. For a deeper, more umami-rich flavor, homemade broth works beautifully, or look for a dark, roasted vegetable broth at the store.
  • Flour. All-purpose flour thickens the gravy into a silky, pourable sauce. For a gluten-free gravy, substitute with a 1:1 GF flour blend or use cornstarch (start with 2 tablespoons).
  • Soy sauce. Adds saltiness and a subtle umami punch that makes the gravy taste richer. Tamari is a great gluten-free swap; coconut aminos work too, though the gravy will be slightly lighter in color.
  • Bell pepper. One pepper adds a gentle sweetness and color to the sausage mixture. Red or orange peppers are naturally sweeter; green adds a slightly bitter, more savory note.
  • Frozen peas. Stirred in at the end, they add a pop of green and a touch of sweetness without any prep. No need to thaw them first - the heat of the pan does the work.

Helpful Tips

Make the gravy first. The gravy comes together quickly and can sit on low heat while you cook the gnocchi and sausage. Having it ready means everything comes together at once at the end, so nothing sits and gets cold.

Whisk constantly once you add the broth. When making the roux-based gravy, add the vegetable broth in a slow, steady stream while whisking continuously. This prevents lumps and gives you a smooth, silky sauce. Pre-measuring your broth before you start makes this step much easier.

Don't overcook the gnocchi. Gnocchi cook fast - they're done as soon as they float to the surface, usually within 2-3 minutes of the water returning to a boil. Drain them promptly to prevent them from becoming mushy or waterlogged.

Brown the sausage well. Slicing the sausages into coins and letting them sear undisturbed in the pan for a couple of minutes per side creates a slightly caramelized crust that adds great texture and flavor. Resist the urge to stir constantly.

Adjust the gravy to your taste. The recipe makes a generous amount of gravy. Start by adding 1 cup to the finished dish and add more from there - some people like it saucy, others prefer just a light coating. Leftover gravy keeps beautifully and pairs well with vegan mashed potatoes or vegan biscuits.

Variations

  • Mushroom gravy gnocchi. Swap the sausage for sautéed cremini or shiitake mushrooms. Deglaze the pan with a splash of red wine before adding the gravy for an earthy, deeply savory dish.
  • Spicy sausage version. Use hot Italian-style vegan sausage and add a pinch of red pepper flakes to the gravy for a dish with some kick.
  • Greens and gnocchi. Stir in a big handful of baby spinach or chopped kale along with the peas at the end. The greens wilt in about a minute and add nutrition and color.
  • Baked gnocchi gratin. Transfer the finished gnocchi mixture to a baking dish, top with vegan shredded cheese or breadcrumbs, and broil for 5-7 minutes until golden and bubbling.
  • Lighter herb gravy. For a fresher, less heavy version, use only 1½ cups of broth, reduce the flour to 2 tablespoons, and finish the gravy with a generous handful of chopped fresh thyme or rosemary.
  • Sweet potato gnocchi. Use sweet potato gnocchi in place of traditional potato gnocchi for a slightly sweeter, more nutritious twist.

Serving Ideas

This dish is hearty enough to serve as a complete meal on its own - the gnocchi, sausage, vegetables, and gravy cover all your bases. Serve it in deep bowls with a slice of crusty bread to mop up the extra gravy.

If you'd like to round out the meal, a simple green salad dressed with lemon vinaigrette cuts through the richness nicely. Roasted broccoli or asparagus also make a great side if you want more vegetables on the table. For an Italian-inspired dinner spread, pair it with a bowl of Italian-style vegan sausage and peppers and some garlic bread.

Storing & Freezing

Store leftovers in an airtight container in the refrigerator for up to 4 days. The gravy thickens as it sits - when reheating on the stovetop over medium-low heat, add a splash of vegetable broth or water and stir to loosen it back up. You can also microwave individual portions in 90-second intervals, stirring between each one.

This dish doesn't freeze particularly well, as gnocchi tend to become mushy once thawed. That said, you can freeze the gravy separately for up to 2 months - just thaw it in the refrigerator overnight and reheat on the stovetop, then cook fresh gnocchi and sausage to serve with it.

Gnocchi with Vegan Sausage and Gravy

More Vegan Pasta and Dinner Ideas

If you loved this recipe, here are a few more cozy vegan dinners you might enjoy:

Recipe

Gnocchi with Vegan Sausage and Gravy

Gnocchi with Vegan Sausage and Gravy

4.79 from 19 votes
Pillowy potato gnocchi tossed with savory vegan Italian sausage, peppers, and peas in a rich, peppery brown gravy — comfort food that comes together in about 45 minutes.
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Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes
Servings: 4 servings

Ingredients

Gravy

Gnocchi

  • 1 package gnocchi
  • 1 tablespoon olive oil
  • 1 onion chopped
  • 2 Italian vegan sausages
  • 1 pepper
  • ½ cup frozen peas
US Customary - Metric

Instructions

Gravy

  • Measure out all your gravy ingredients and keep them within reach before you start — you'll need to add the broth quickly after whisking in the flour.
  • Heat a medium saucepan over medium-low heat. Add the olive oil, then whisk in the flour and cook for about 1 minute until lightly golden.
  • Pour in the vegetable broth in a slow, steady stream, whisking constantly to prevent lumps. Add the soy sauce, black pepper, onion powder, garlic powder, and white vinegar. Stir to combine.
  • Bring to a gentle simmer and cook for 5–7 minutes, stirring occasionally, until the gravy has thickened to a pourable consistency. Reduce heat to low to keep warm.

Gnocchi and Sausage

  • Bring a large pot of salted water to a boil. Cook the gnocchi according to package directions — they're ready when they float to the surface, about 2–3 minutes. Drain and set aside.
  • While the gnocchi cooks, heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the onion and bell pepper and cook for 3–4 minutes until softened.
  • Add the sliced vegan sausages to the skillet and cook for 3–4 minutes, turning occasionally, until lightly browned on the outside. Stir in the frozen peas and cook for 1 more minute.
  • Add the drained gnocchi to the skillet and pour in 1 to 2 cups of gravy, depending on how saucy you like it. Gently toss everything together until well coated. Serve immediately.

Nutrition (Estimate per Serving)

Calories: 290kcalCarbohydrates: 22gProtein: 6gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 5gMonounsaturated Fat: 7gSodium: 662mgPotassium: 110mgFiber: 2gSugar: 1gVitamin A: 143IUVitamin C: 3mgCalcium: 24mgIron: 2mg
Vegan-ize any recipe!Grab our free vegan cheat sheet, packed with my favorite easy substitutions to make any recipe vegan.

Vegan Chickpea Patties

by 1 Comment

Crispy, golden, and packed with plant-based protein, these Vegan Chickpea Patties are exactly what weeknight dinners were made for.

Vegan chickpea patties stacked on a plate

Key Ingredients & Substitutions

  • Canned chickpeas. The base of the patty - they mash down into a hearty, cohesive texture. One 15 oz can works perfectly. You can use dried chickpeas if you cook them first (about 1½ cups cooked). White beans or cannellini beans make a good substitute if chickpeas aren't on hand.
  • Panko breadcrumbs. Panko keeps the patties light and gives them a crispy crust. Regular breadcrumbs work too, but panko is worth it for the texture. For gluten-free, use certified gluten-free breadcrumbs or crushed gluten-free crackers.
  • Flax egg. One tablespoon of flax meal whisked with 3 tablespoons of water makes a great egg replacer that binds everything together. Let it sit for 5 minutes before adding. A chia egg (same ratio with chia seeds) works as a swap.
  • Smoked paprika. Adds a subtle smoky depth that really makes these patties stand out. Regular sweet paprika can be used instead, though you'll miss a little of that smokiness.
  • Garlic and onion powder. The seasoning backbone. The powder keeps the texture uniform and the patties easy to form - fresh garlic and shallot work too if that's what you have.
  • Olive oil. For pan-frying to a golden crisp. Coconut oil, avocado oil, or canola oil all work if you prefer.
Close-up of golden vegan chickpea patties

Helpful Tips

Don't skip the chilling step. After forming your patties, refrigerate them for at least 30 minutes. This helps the flax egg bind fully and firms up the mixture so the patties hold their shape in the pan. You can even chill them overnight - they'll only be better for it.

Mash, don't puree. Whether you use a fork or a food processor, you want the chickpeas roughly mashed with some texture remaining - not a smooth paste. A little chunkiness is what gives these patties their hearty bite. If you're using a food processor, a few quick pulses is all it takes.

Give them space in the pan. Cook the patties in batches rather than crowding the skillet. Crowding drops the pan temperature and leads to steamed, soggy patties instead of the golden crust you're after. Medium heat with a good coat of oil is the sweet spot - 3 to 4 minutes per side.

Bake or grill if you prefer. Pan-frying gives the crispiest result, but these patties are also great baked at 375°F for 20-25 minutes (flip halfway through), or grilled over medium heat for 4-6 minutes per side.

Make them ahead. The uncooked patties keep well in a covered container in the fridge for up to 2 days before cooking. This makes them ideal for meal prepping - pull them out and cook when you're ready to eat.

Vegan chickpea patties cooking in a skillet

Variations

  • Mediterranean. Add 1 teaspoon of cumin and ½ teaspoon of coriander to the mix, plus a squeeze of lemon zest. Serve with hummus and warm pita.
  • Asian-inspired. Stir in 1 tablespoon of soy sauce, 1 teaspoon of sesame oil, a pinch of ginger, and a tablespoon of sesame seeds for a savory, nutty twist.
  • Spicy. Add ½ teaspoon of chili flakes or swap the smoked paprika for hot smoked paprika to bring some heat.
  • Italian. Mix in 1 teaspoon of dried oregano, ½ teaspoon of dried basil, and 2 tablespoons of finely chopped sun-dried tomatoes for a rich, herby flavor.
  • Gluten-free. Replace the panko with certified gluten-free breadcrumbs or crushed gluten-free crackers - same amount, same method.
  • Extra veggie. Fold in ¼ cup of finely grated zucchini or carrot (squeeze out excess moisture first) for extra nutrition and color.
Vegan chickpea patties served on a bun with toppings

Serving Ideas

The most obvious move is to serve these as veggie burgers - stack them on toasted buns with lettuce, tomato, red onion, and your favorite condiments. They pair especially well with a tangy vegan aioli or this Easy Vegan Duck Sauce for dipping.

They're also wonderful crumbled over a big green salad for a protein-packed lunch, or served alongside Easy Vegan Coleslaw for a satisfying plate that works for weeknights and cookouts alike. If you're a chickpea fan, you'll also love this Vegan Chickpea Salad for an easy no-cook option. If you love chickpeas in a more saucy, warming dish, our vegan chana masala or these masala lentils are both must-tries. For more patty inspiration, also check out our best vegan burger recipes. And for a quick homemade dressing to serve alongside any salad, our garlic mustard vinaigrette is a pantry staple. For a lighter, grain-free option, also try our cauliflower fried rice.

For something more casual, skip the bun and serve the patties as an appetizer with a variety of dipping sauces on the side. They disappear fast at parties.

Storing & Freezing

Leftover cooked patties can be stored in an airtight container in the refrigerator for up to 4 days. To reheat, pop them in a skillet over medium heat for a couple of minutes per side to get that crispy exterior back - avoid the microwave, which tends to make them soft and soggy.

These patties freeze well. Let them cool completely, then layer between pieces of parchment paper in a freezer-safe container. They'll keep for up to 3 months. Reheat straight from frozen in a 375°F oven for about 15 minutes, or in a skillet over medium-low heat until warmed through.

Vegan chickpea patties on a serving platter
Vegan chickpea patties on a plate with dipping sauce

More Vegan Burgers & Patties

If you loved these chickpea patties, here are a few more vegan burgers worth trying:

Recipe

Vegan chickpea patties recipe - square image

Vegan Chickpea Patties

4.80 from 20 votes
These crispy Vegan Chickpea Patties are golden on the outside, hearty on the inside, and ready in under 30 minutes. Perfect as veggie burgers, a protein-packed salad topper, or a crowd-pleasing appetizer.
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Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 10 patties

Ingredients

Instructions

  • In a large bowl, use a fork to mash the chickpeas until they are all smashed. Alternatively, use a food processor to pulse them a few times until chopped but not pasty.
    chickpea patties
  • In a small bowl, whisk together the flax meal and water. Let sit for 5 minutes until thickened into a flax egg.
  • Add the panko, flax egg, garlic powder, onion powder, salt, smoked paprika, and black pepper to the mashed chickpeas and stir until evenly combined.
  • Form the mixture into small patties and place on a lined baking sheet. Refrigerate for at least 30 minutes to firm up.
    chickpea patties
  • Heat a skillet over medium heat and add enough olive oil to coat the bottom. Cook the patties in batches for 3–4 minutes per side, until golden brown and heated through.
    chickpea patties
  • Transfer to a paper towel-lined plate to absorb any excess oil.
    chickpea patties
  • Serve warm with your favorite dipping sauce or on toasted buns as veggie burgers.
    Vegan chickpea patties on a serving platter

Nutrition (Estimate per Serving)

Calories: 61kcalCarbohydrates: 10gProtein: 3gFat: 1gSaturated Fat: 0.3gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 152mgPotassium: 81mgFiber: 2gSugar: 0.4gVitamin A: 6IUVitamin C: 0.1mgCalcium: 26mgIron: 1mg
Vegan-ize any recipe!Grab our free vegan cheat sheet, packed with my favorite easy substitutions to make any recipe vegan.

Also try: our Tomato Relish Salad With Oregano And Thyme.

Also try: our Quinoa And Wild Rice Burgers.

Also try: our Olive And Sun Dried Tomato Tapenade.

Vegan Curried Tofu Burgers

by 4 Comments

These vegan curried tofu burgers come together in minutes, pack a warm, gentle spice, and cook up golden-crisp in a skillet - no oven required.

Vegan curried tofu burger patties stacked on a board

Key Ingredients & Substitutions

  • Soft tofu. The base of the burger - drained well and crumbled finely. Soft tofu gives a tender, moist interior. Firm tofu can be used in a pinch (crumble it very fine), though the texture will be a bit denser. Make sure to press or drain the tofu thoroughly; excess moisture leads to patties that won't hold together.
  • Oats and wheat germ. This two-part starch base is what gives the patties structure. The oats absorb the boiling water and act as a binder; the wheat germ adds a nutty depth and helps soak up moisture from the tofu. All oats work fine if you don't have wheat germ, or swap in quinoa flakes for a gluten-free version.
  • Curry powder. The signature flavor - use 1½ teaspoons for a mild, friendly heat or up to 2½ teaspoons for a more assertive curry note. Any good-quality curry powder works. Garam masala can be substituted for a warmer, more complex flavor profile.
  • All-purpose seasoning blend. Adds background savory depth without any one spice dominating. Mrs. Dash or Frontier are the classics here; you can substitute a pinch of garlic powder, onion powder, and dried thyme if needed.
  • Scallions. A mild, fresh onion note that ties everything together. Chives work well as a substitute, or use 2 tablespoons of finely minced red onion.
  • Sesame seeds. Optional but highly recommended - sprinkled on before cooking, they toast in the oil and add a subtle nutty crunch to the exterior.

Helpful Tips

Drain the tofu really well. This is the most important step. Press the tofu between paper towels or a clean kitchen towel and press firmly for a minute or two before crumbling. The drier the tofu, the better the patties hold together. If the mixture feels too wet after mixing, stir in a tablespoon of extra oats.

Let the oats absorb fully before mixing. Give the oats their full 5 minutes in the boiling water before adding anything else. Rushing this step means the oats won't hydrate completely, and the patties won't bind as well. The mixture should look thick and slightly porridge-like before you add the tofu.

Don't make the patties too thick. Ladle the mixture in ¼-cup portions and flatten each one to about ½-inch thickness. Thicker patties don't cook through evenly - the outside browns before the inside sets, and you end up with a soft, crumbly center.

Use a nonstick pan and medium heat. These patties are delicate compared to bean-based burgers. A nonstick surface means you can use less oil and the patty is less likely to stick and break when you flip it. Medium heat is the sweet spot - high heat browns the outside too fast before the patty sets.

These are kid-friendly. The curry level here is gentle enough that children tend to love these at room temperature, almost like a soft finger food. You can reduce the curry powder to 1 teaspoon for even milder flavor, and the sesame seeds can be left off for littler ones.

Variations

  • Make them spicier. Add a pinch of cayenne or a small amount of chili garlic sauce to the mix. Pair with a cooling raita-style dip - coconut yogurt with cucumber and mint does the job beautifully.
  • Add diced red pepper. Stir in 3 tablespoons of finely diced red bell pepper for a little sweetness and color. Make sure to dice it small so the patties hold their shape.
  • Use extra-firm tofu. For a chewier, meatier texture, use pressed extra-firm tofu crumbled very fine. The patties will be slightly denser but hold together even better.
  • Thai-inspired version. Swap the curry powder for 1 teaspoon of Thai curry paste, add a tablespoon of soy sauce, and finish with a squeeze of lime. Serve with vegan duck sauce or sweet chili sauce.
  • Baked version. Line a baking sheet with parchment, brush both sides of the patties with oil, and bake at 400°F for 15 minutes per side. The exterior won't be quite as crisp but the hands-off approach is useful when making a large batch.
  • Mini sliders. Drop the mixture in 2-tablespoon portions for tiny slider patties - great for a party platter with a variety of dipping sauces.

Serving Ideas

These are delicious the classic burger way - on a whole-grain bun with lettuce, sliced tomato, and vegan mayo or a drizzle of copycat vegan burger sauce. They're equally at home tucked into a pita with shredded cabbage, pickled red onion, and tahini for a Middle Eastern-inspired wrap. A simple yogurt-cucumber sauce made from coconut yogurt works beautifully with the curry spices.

Because the flavor is mild and warming rather than boldly spiced, these also make a great side dish alongside a quick vegetable curry, a pot of lentil dal, our aloo gobi, or our vegan chana masala - the warm spices echo beautifully. They pair especially well with a simple grain salad or a pile of roasted cauliflower. Children tend to love them at room temperature, plain or with a little ketchup on the side - they're soft enough to eat out of hand.

Storing & Freezing

Store cooked patties in an airtight container in the refrigerator for up to 3 days. To reheat, warm in a lightly oiled skillet over medium-low heat for 2-3 minutes per side. Avoid the microwave - it makes the exterior soft and steams out the texture that makes these so good.

These freeze well after cooking. Let them cool completely, then freeze in a single layer on a lined baking sheet before transferring to a freezer bag. They'll keep for up to 3 months. Reheat from frozen in a 375°F oven for about 15 minutes, flipping once, or thaw overnight in the fridge and reheat in a skillet.

Vegan curried tofu burgers on a plate

More Vegan Burger Recipes

If you loved this recipe, check out our full collection of the best vegan burger recipes, including our easy portobello burgers and our quinoa lentil mushroom burgers - or here are a few more individual favorites:

Recipe

Vegan curried tofu burger ready to serve

Vegan Curried Tofu Burgers

4.85 from 19 votes
These vegan curried tofu burgers are mildly spiced, golden-crisp on the outside, and tender within — a versatile patty that works on buns, in pitas, or served solo with your favorite sauce.
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Prep Time: 10 minutes
Cook Time: 15 minutes
Servings: 12 patties

Ingredients

  • ¼ cup quick-cooking oats or quinoa flakes for gluten-free
  • 14-16 ounce soft tofu drained well and finely crumbled
  • ¼ cup wheat germ or quick-cooking oats
  • 2 teaspoons all-purpose seasoning blend such as Mrs. Dash
  • 1½ teaspoons curry powder or to taste
  • 2 scallions thinly sliced
  • salt and freshly ground pepper to taste
  • sesame seeds optional
  • olive oil for the pan

Instructions

  • Place the oats or quinoa flakes in a medium mixing bowl and cover with ½ cup boiling water. Let stand for 5 minutes.
  • Add the crumbled tofu, wheat germ (or additional oats), seasoning blend, curry powder, scallions, salt, and pepper to the bowl. Stir until completely combined.
  • Heat enough oil to coat a wide nonstick skillet or griddle over medium heat. Ladle the tofu mixture onto the skillet in ¼-cup portions and flatten each into a patty.
  • Sprinkle with sesame seeds if using. Cook on both sides over medium heat until golden brown, about 4–5 minutes per side.
  • Drain on paper towels briefly and serve warm or at room temperature on buns with your favorite condiments, or on their own.
Vegan-ize any recipe!Grab our free vegan cheat sheet, packed with my favorite easy substitutions to make any recipe vegan.

Vegan Beet Burgers

by 23 Comments

These vegan beet burgers are impossibly vibrant, packed with cumin and smoked paprika, and hearty enough to satisfy even the most skeptical dinner guest at the table.

Vegan beet burger patties showing the vibrant red color

Key Ingredients & Substitutions

  • Fresh beets. The star of the show - cooked and then pulsed in the food processor to create that gorgeous deep-red base. You can microwave, boil, or roast the beets; all methods work, though roasting gives the most concentrated, sweet flavor. No need to peel before cooking - just scrub well and peel after.
  • Kidney or red beans. These provide the binding and protein. Red kidney beans blend into the beet color seamlessly. Chickpeas or black beans can be substituted; black beans will give a slightly earthier flavor, while chickpeas yield a firmer, drier texture.
  • Quick-cooking oats. Half are soaked in boiling water to act as a binder; the other half go in dry for extra texture. Certified gluten-free oats work for a GF version. Don't use rolled oats - they're too thick and won't blend properly.
  • Smoked paprika. This is what takes these burgers from good to memorable. It adds a subtle smokiness that pairs beautifully with the earthy beet. Mesquite seasoning is a direct substitute, or use sweet paprika if smoked isn't available (though you'll lose that depth).
  • Ground cumin. Adds warmth and a slightly nutty, savory quality. Don't skip it - it's part of what makes these taste like a real burger rather than just beet patties.
  • Scallions. Provide a mild, fresh onion note on top of the sautéed red onion. You can substitute a bit of extra red onion, though scallions give a brighter flavor.

Helpful Tips

Don't over-process in the food processor. Pulse the mixture until finely chopped and combined - you want it cohesive but still with some texture. If you run the machine too long, you'll end up with a smooth paste that makes the patties dense and gummy rather than holding a pleasant, slightly chunky texture.

Pack the measuring cup tightly. The key to a patty that holds its shape is packing the beet mixture firmly into the measuring cup before inverting it onto the baking sheet. Loose packing leads to crumbling. A firm tap to release it, then a gentle press to flatten to about half an inch, and you're set.

Let them get a real crust before flipping. At the 15-minute mark, look for the edges to be visibly browning before you flip. A fully formed bottom crust is what keeps the burger intact through the second side of baking. If it looks pale, give it another 2-3 minutes.

Adjust seasonings before shaping. After mixing everything together, taste the unbaked mixture and bump up the cumin, paprika, or salt as needed. The flavors mellow a bit during baking, so it should taste slightly bold raw.

Pan-fry for an even crispier exterior. These bake beautifully, but for an extra-crisp crust, cook them in a thin layer of olive oil in a skillet over medium-high heat for about 4-5 minutes per side instead. The contact with the hot pan gives a darker, crunchier exterior.

Also worth trying: our garlic mustard vinaigrette.

Variations

  • Add walnuts. Pulse ¼ cup of walnuts into the food processor along with the beets. They add healthy fat, a meaty richness, and help the patty hold together even better.
  • Make them spicy. Add ¼ teaspoon of cayenne and a pinch of red pepper flakes. Serve with creamy vegan coleslaw to balance the heat.
  • Slider version. Use a ¼-cup measure instead of ½-cup to make about 12 slider-sized patties. Great for parties - stack them on small buns with a swipe of hummus and a pickle.
  • Mediterranean style. Add 2 tablespoons of chopped kalamata olives and swap the cumin for dried oregano. Serve in pita with tahini sauce and diced cucumber.
  • Add quinoa. Replace ¼ cup of the oats with cooked quinoa for extra protein and a slightly nuttier flavor. The patties will be a bit more delicate, so handle carefully.
  • Boost with sun-dried tomatoes. Add 2-3 oil-packed sun-dried tomatoes to the food processor. They deepen the umami and add a concentrated, savory richness.

Serving Ideas

These are stunning on a whole-grain bun - the deep red against white vegan mayo and green lettuce looks almost too good to eat. Load them up with classic burger toppings like sliced red onion, pickles, and mustard, or keep it simple with just avocado and a drizzle of copycat vegan burger sauce. A tangy vegan tartar sauce is also a classic pairing that Nicole has always recommended for these.

They work just as well without a bun. Serve them on a bed of mixed greens with beets and walnuts and a light lemon vinaigrette for a complete, restaurant-worthy plate. Or go the grain bowl route - break one patty up over cooked farro or quinoa with roasted vegetables and tahini dressing. The earthy beet flavor ties everything together beautifully.

Storing & Freezing

Store cooled patties in an airtight container in the refrigerator for up to 4 days. Reheat in a dry skillet over medium heat for 2-3 minutes per side, or in a 350°F oven for about 10 minutes. The skillet method gives the best results for reviving the exterior crust.

These freeze very well. Bake them fully and let them cool completely, then freeze on a lined baking sheet until solid before transferring to a zip-close bag. They'll keep for up to 3 months. Reheat from frozen in a 375°F oven for about 18 minutes, flipping once halfway through. No need to thaw first.

More Vegan Burger Recipes

If you loved this recipe, check out our full collection of the best vegan burger recipes or our vegan chickpea patties for a different style of vegan patty - or here are a few more individual favorites:

Also try: our Quinoa And Wild Rice Burgers.

Recipe

Vegan beet burger patty on a bun with toppings

Vegan Beet Burgers

4.79 from 19 votes
These vegan beet burgers are vibrant, hearty, and packed with flavor - with cumin, smoked paprika, and kidney beans rounding out that gorgeous deep-red beet base.
Print Pin Save
Prep Time: 20 minutes
Cook Time: 45 minutes
Servings: 8 burgers

Ingredients

  • 1 to 1¼ pounds beets 3-4 medium, scrubbed
  • ½ cup quick-cooking oats divided
  • 1 tablespoon olive oil
  • 1 medium red onion chopped
  • 2 cloves garlic thinly sliced
  • 2 scallions chopped
  • 15 ounce canned kidney beans drained and rinsed
  • 1 teaspoon ground cumin
  • 1 teaspoon sweet paprika
  • 1 teaspoon smoked paprika or mesquite seasoning
  • salt and freshly ground pepper to taste

Instructions

  • Cook the beets using any preferred method - microwave, boil, or roast whole - until tender but not overdone. Plunge into cold water to cool, then peel and cut into chunks.
  • Preheat the oven to 400°F. Line a baking sheet with parchment paper.
  • Place half of the oats in a small bowl and cover with ¼ cup boiling water. Let stand until needed.
  • Heat the oil in a small skillet over medium heat. Add the onion and sauté until translucent, about 5 minutes. Add the garlic and scallions and continue to sauté until soft and beginning to turn golden.
  • In a food processor, combine the beets, onion mixture, both the soaked and dry oats, beans, cumin, and both kinds of paprika. Pulse until the mixture is evenly and finely chopped, scraping down the sides as needed.
  • Transfer the mixture to a bowl. Taste and adjust seasonings, then season with salt and pepper.
  • Lightly oil a ½-cup measuring cup and pack it firmly with the beet mixture. Invert onto the baking sheet with a sharp tap and flatten to about ½-inch thickness. Repeat with remaining mixture. (For smaller slider-sized burgers, use a ¼-cup measure.)
  • Bake for 15 minutes until the bottom is starting to brown. Carefully flip each burger and bake for another 15 minutes until lightly browned on both sides. Serve hot or warm.

Nutrition (Estimate per Serving)

Calories: 6kcalCarbohydrates: 1gSodium: 1mgPotassium: 20mgSugar: 1gVitamin C: 1mgCalcium: 3mg
Vegan-ize any recipe!Grab our free vegan cheat sheet, packed with my favorite easy substitutions to make any recipe vegan.

Easy Vegan Portobella Burgers

by 2 Comments

These easy vegan portobella burgers are the simplest path to a seriously satisfying grilled burger - just marinate the caps, hit them with heat, and pile on the toppings.

Vegan portobella burger stacked on a serving board

Key Ingredients & Substitutions

  • Portobello mushroom caps. The star - large, meaty caps that absorb marinade beautifully and cook up juicy and satisfying. Look for caps that are firm and dry, without soft spots. Wipe them clean with a damp cloth rather than rinsing, since mushrooms absorb water quickly and you want them to soak up marinade instead.
  • Teriyaki marinade. The classic pairing for portobello burgers. Bottled teriyaki sauce is perfectly fine here, or make your own with soy sauce, mirin, a little sesame oil, garlic, and ginger. Other great marinade options: balsamic vinegar with olive oil and herbs, or a simple red wine vinegar and soy sauce combo.
  • Whole-grain buns. Sturdy enough to hold a juicy portobello without getting soggy. Toast them on the grill or in a skillet - it makes a real difference. Ciabatta rolls or toasted English muffins are excellent alternatives.
  • Toppings. The beauty of these burgers is how customizable they are. Caramelized onions are especially good here - their sweetness complements the savory mushroom. Baby arugula adds a peppery bite; sliced avocado adds creaminess. Have fun with it.
Grilled portobella mushroom burger on a bun

Helpful Tips

Marinate gill-side down first. Place the portobello caps with the gill side facing down in the marinade for the first portion of the marinating time, then flip. This ensures the undersides - which cook first on the grill - are well coated. At least 15 minutes is good; up to an hour is even better.

Don't discard the remaining marinade. Pour any unused marinade back into the bottle and set it aside. You'll want to brush the caps with additional marinade as they cook, which keeps them moist and adds a lacquered, slightly charred glaze that's absolutely delicious.

High heat for grill marks, medium for pan cooking. On a grill, you want high heat to get those gorgeous char marks. In a skillet, medium is better - high heat causes the marinade to burn before the mushroom is cooked through. Either way, don't rush it. The caps need a full 4-5 minutes per side.

Toast your buns. A dry, untoasted bun is the fastest way to make a great portobello burger feel disappointing. Throw the buns on the grill or cut-side-down in a dry skillet for 1-2 minutes. It makes the whole burger better.

Let them rest for a minute before serving. Portobello caps release a lot of moisture as they cool slightly. Give them 60 seconds on a rack or plate before loading onto the bun - this keeps the bottom bun from going soggy immediately.

Variations

  • Balsamic marinade. Swap the teriyaki for a mix of 3 tablespoons balsamic vinegar, 2 tablespoons olive oil, 1 teaspoon Dijon mustard, and a pinch of dried thyme. Rich, tangy, and excellent with caramelized onions.
  • Smoky chipotle version. Use a marinade of soy sauce, lime juice, 1 teaspoon chipotle powder, and a drizzle of maple syrup. Serve with guacamole and pickled jalapeños for a Tex-Mex twist.
  • Italian herb version. Marinate in olive oil with garlic, balsamic, and Italian seasoning. Top with roasted red peppers, vegan mozzarella, and fresh basil - it's essentially a Caprese burger.
  • Pan-cooked with wine. For indoor cooking, deglaze the pan with a splash of red wine halfway through cooking. It adds depth and creates a silky pan sauce to drizzle over the finished burger.
  • Make it a bowl. Skip the bun entirely and serve the portobello cap over a grain bowl with farro, roasted vegetables, and tahini dressing. The teriyaki flavor works beautifully in this context.
  • Add cheese. In the last minute of cooking, place a slice of vegan cheese on the gill side and cover with a lid or dome to melt it slightly. Pepper jack or smoked gouda style vegan cheeses are both fantastic here.

Serving Ideas

The classic approach is on a toasted whole-grain bun with caramelized or raw onion, baby greens, sliced tomato, and a generous schmear of vegan mayo. The portobello is substantial enough to hold its own against bold toppings - sautéed garlic, a drizzle of teriyaki, pickles, and mustard all work beautifully. If you're serving a crowd, set out a spread of condiments and toppings and let everyone build their own. For more inspiration, check out the best portobello mushroom recipes on VegKitchen.

Without a bun, these are just as satisfying. Serve a portobello cap over cooked grains with roasted vegetables and a drizzle of the pan sauce. They're also excellent alongside grilled corn and a bright fresh tomato relish - simple, summery, and effortless.

Storing & Freezing

Cooked portobello caps keep well in an airtight container in the refrigerator for up to 3 days. Reheat in a skillet over medium heat with a splash of marinade or water to prevent sticking, or warm in a 350°F oven for about 8 minutes. They're also surprisingly good cold, sliced thin over a salad.

Portobello burgers don't freeze especially well - the texture becomes quite soft and watery after thawing. They're best made fresh or made a day ahead and refrigerated. If you do freeze them, wrap individually and reheat in the oven rather than the microwave for the best texture.

Easy vegan portobella burger on a plate with toppings

More Vegan Burger Recipes

If you loved this recipe, check out our full collection of the best vegan burger recipes, including our chipotle black bean burgers and our vegan beet burgers - or here are a few more individual favorites:

Recipe

Easy vegan portobella burger overhead view

Easy Vegan Portobella Burgers

4.86 from 21 votes
These easy vegan portobella burgers are juicy, smoky, and ready in minutes — just marinate, grill or pan-cook, and pile on your favorite toppings.
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Prep Time: 20 minutes
Cook Time: 10 minutes
Total Time: 30 minutes
Servings: 4 burgers

Ingredients

  • portobello caps as many as needed (1 per serving)
  • teriyaki marinade homemade or bottled; as needed for marinating
  • whole-grain buns or toasted English muffins

Toppings (Optional)

Instructions

  • Stem the portabellas and wipe them clean. Pour the marinade of choice into a shallow container and arrange the portobello caps, underside down, in a single layer. Let stand for at least 15 minutes and up to an hour. Pour unused marinade back into a bottle for finishing the dish; you'll have enough left over to use for another occasion.
  • To grill: Prepare grill. Grill the portobellos, underside down, for 4–5 minutes. Brush generously with more marinade, then flip and grill for 5 minutes longer or until charred to your liking.
  • To cook in a skillet: Heat a shallow layer of marinade in the skillet. Cook the portobellos, underside down, for 4–5 minutes. Flip and cook for 5 minutes longer, or until browned to your liking. Add a small amount of additional marinade if needed to keep the skillet moist.
  • Serve portobello caps on whole-grain buns with whatever other toppings you'd like. You can place a variety of these toppings and condiments on the table, and let everyone fix their own sandwich!

Nutrition (Estimate per Serving)

Calories: 99kcalCarbohydrates: 17gProtein: 6gFat: 1gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 2825mgPotassium: 258mgFiber: 1gSugar: 11gVitamin A: 1IUVitamin C: 2mgCalcium: 30mgIron: 2mg
Vegan-ize any recipe!Grab our free vegan cheat sheet, packed with my favorite easy substitutions to make any recipe vegan.

Vegan Creamy Mushroom Pasta

by Leave a Comment

This vegan creamy mushroom pasta delivers everything you want in a comfort food dinner - a velvety, herb-flecked sauce, tender baby bella mushrooms, and hearty pasta, all ready in under 30 minutes.

Vegan creamy mushroom pasta in a white bowl garnished with fresh thyme

Key Ingredients & Substitutions

  • Pasta. Rotini or penne work beautifully here - their ridges and tubes catch the creamy sauce. Any short pasta shape works; if you use spaghetti or linguine, just be sure to toss well so every strand gets coated.
  • Baby bella mushrooms. Also called cremini, these bring a deep, savory flavor and meaty texture. White button mushrooms are the easiest swap, or go more luxurious with shiitakes, oyster mushrooms, or a mix of whatever's at the store.
  • Full-fat coconut milk. This is the backbone of the creamy sauce - don't use light coconut milk or the sauce will be thin. Cashew cream (blend 1 cup soaked cashews with ¾ cup water) works beautifully if you want a more neutral flavor.
  • Vegan butter. Combined with flour, it forms the roux that thickens the sauce. Olive oil can substitute in a pinch, though the butter adds more richness.
  • Vegetable broth. Use a good-quality broth - it forms the other half of the sauce. Low-sodium is fine; just taste and adjust salt at the end.
  • Soy sauce. Adds umami depth that makes the sauce complex. Tamari works as a 1:1 swap and keeps the dish gluten-free.
  • White wine. A dry white like Chardonnay or Pinot Grigio deglazes the pan and adds brightness. If you'd rather skip it, substitute an equal amount of extra vegetable broth with a small squeeze of lemon juice.
  • Fresh thyme. The aromatic that ties everything together. Dried thyme works in a pinch - use about half as much (1 teaspoon dried instead of 2 teaspoons fresh).

Helpful Tips

Don't rush the mushrooms. Give them space in the pan and let them cook undisturbed for a couple of minutes before stirring. They need time to release their liquid and then let that liquid fully evaporate - this is where the deep, savory flavor comes from. If you rush this step by stirring constantly, you'll end up with steamed, waterlogged mushrooms instead of golden, concentrated ones.

Make a proper roux. After adding the vegan butter to the cooked mushrooms, let it melt fully before sprinkling in the flour. Stir the flour into the butter and vegetables and cook for about a minute - this cooks out the raw flour taste and ensures your sauce won't be starchy. It should look like a pale, sandy paste clinging to the vegetables.

Add the broth slowly. Pour in a splash of vegetable broth, stir vigorously until smooth, then add more. This gradual approach prevents lumps from forming in the sauce. If you do end up with a few lumps, a quick whisk usually smooths everything out.

Use the pasta cooking water. Before you drain the pasta, scoop out a cup of the starchy cooking water. If your sauce turns out thicker than you'd like after adding the pasta, a splash of pasta water loosens it perfectly and helps everything cling together.

Taste before serving. The soy sauce adds salt, and different broths vary in saltiness - so always taste the finished sauce before plating. A pinch of salt, an extra crack of black pepper, or a squeeze of lemon can make a big difference.

Also worth trying: our Italian-style vegan sausage and peppers.

Variations

  • Add greens. Stir a few handfuls of fresh spinach or baby kale into the sauce just before adding the pasta - it wilts in about a minute and adds color and nutrients.
  • Boost the protein. Fold in crispy baked tofu cubes, white beans, or slices of vegan sausage to make it a heartier meal.
  • Make it spicy. Double the red pepper flakes or stir in a teaspoon of sriracha or calabrian chili paste for a sauce with a kick.
  • Switch the mushrooms. Shiitakes add a more intense, earthy flavor; oyster mushrooms are silkier and delicate; portobello caps sliced into strips give big, meaty bites. A mix of two or three varieties is especially good.
  • Go gluten-free. Use your favorite gluten-free pasta and swap the soy sauce for tamari. The rest of the recipe is naturally gluten-free.
  • Add a sun-dried tomato twist. Stir in 2-3 tablespoons of chopped sun-dried tomatoes (oil-packed) with the garlic for a sweet, jammy contrast to the earthy mushrooms.

Serving Ideas

This pasta is a full meal on its own, but a simple side rounds it out nicely. Warm, crusty bread or garlic bread is the obvious choice - you'll want something to swipe up every last bit of sauce from the bowl. A lightly dressed arugula salad with lemon and olive oil cuts through the richness beautifully.

For a bigger spread, roasted broccoli or asparagus alongside this dish is a great pairing - the slight char on the vegetables plays well against the creamy sauce. If you're serving this for guests, pair it with a side of glazed baked onions and pasta dishes like vegan zucchini lasagna or a hearty vegan pot pie casserole or Vegan Pasta Alfredo with Peas & Asparagus for variety.

Storing & Freezing

Leftovers keep well in an airtight container in the refrigerator for up to 4 days. The pasta will absorb some of the sauce as it sits, so when reheating add a splash of vegetable broth or plant milk and stir over medium-low heat until the sauce loosens and everything is warmed through. It reheats beautifully on the stovetop; the microwave works too, just stir halfway through.

This dish doesn't freeze well - the coconut milk sauce tends to separate and become grainy after thawing, and the pasta turns mushy. It's best made fresh or enjoyed within a few days from the fridge. If you want to meal prep ahead, you can make the sauce (without the pasta) and freeze that separately for up to 2 months, then cook fresh pasta to toss with it when ready.

Overhead view of vegan creamy mushroom pasta with rotini and baby bella mushrooms

More Vegan Pasta Recipes

If you loved this creamy mushroom pasta, here are a few more vegan pasta dinners to try:

Recipe

vegan creamy mushroom pasta

Vegan Creamy Mushroom Pasta

4.76 from 17 votes
Rich, velvety, and packed with earthy mushroom flavor, this vegan creamy mushroom pasta comes together in under 30 minutes with simple pantry staples — no dairy needed.
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Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Servings: 4 servings

Ingredients

  • 1 lb pasta rotini or penne recommended
  • 2 tablespoons olive oil
  • 1 medium yellow onion diced
  • 16 oz baby bella mushrooms sliced
  • 3 cloves garlic minced
  • ¼ teaspoon red pepper flakes optional
  • 2 tablespoons dry white wine such as Chardonnay or Pinot Grigio; sub extra broth if preferred
  • 3 tablespoons vegan butter
  • 3 tablespoons all-purpose flour use gluten-free flour blend if needed
  • 1 cup vegetable broth
  • 1 cup full-fat coconut milk shaken well before opening
  • 2 tablespoons soy sauce or tamari for gluten-free
  • 2 teaspoons fresh thyme minced, plus more to garnish

Instructions

  • Cook the pasta according to package directions until al dente. Reserve a cup of pasta water before draining, then drain and set aside.
  • Heat the olive oil in a large skillet over medium heat. Add the diced onion and cook, stirring frequently, until softened and translucent, about 4–5 minutes.
  • Add the sliced mushrooms and spread them into a single layer. Cook without stirring for 2 minutes, then stir and continue cooking until the mushrooms have released their liquid and it has fully evaporated, about 8–10 minutes total. Add the minced garlic and red pepper flakes and cook for 1 more minute.
    vegan creamy mushroom pasta
  • Pour in the white wine and scrape up any browned bits from the bottom of the pan. Let the liquid reduce by half, about 1 minute. Add the vegan butter and let it melt completely, then sprinkle the flour over the vegetables and stir to coat. Cook for 1 minute to eliminate the raw flour taste.
    vegan creamy mushroom pasta
  • Slowly pour in the vegetable broth a little at a time, stirring continuously after each addition to prevent lumps. Once all the broth is incorporated, stir in the coconut milk, soy sauce, and thyme.
    vegan creamy mushroom pasta
  • Bring the sauce to a gentle simmer and cook, stirring occasionally, until thickened to a creamy consistency, about 3–4 minutes. If the sauce becomes too thick, loosen it with a splash of reserved pasta water.
    vegan creamy mushroom pasta
  • Add the cooked pasta to the skillet and toss well to coat every piece in the sauce. Taste and adjust salt and pepper as needed.
    vegan creamy mushroom pasta
  • Serve immediately, garnished with fresh thyme leaves.

Nutrition (Estimate per Serving)

Calories: 3kcalCarbohydrates: 1gProtein: 14gFat: 19gSaturated Fat: 9gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gTrans Fat: 0.03gSodium: 235mgPotassium: 651mgFiber: 3gSugar: 1gVitamin A: 125IUVitamin C: 3mgCalcium: 48mgIron: 3mg
Vegan-ize any recipe!Grab our free vegan cheat sheet, packed with my favorite easy substitutions to make any recipe vegan.

Vegan Quinoa and Wild Rice Burgers

by 2 Comments

These vegan quinoa and wild rice burgers are hearty, wholesome, and satisfying enough to win over anyone at the table - no meat required.

Vegan quinoa and wild rice burger patty on a bun

Key Ingredients & Substitutions

  • Wild rice. The chewy, nutty backbone of these burgers. Wild rice holds its texture well after cooking and gives the patties a nice hearty bite. You can swap it for brown rice in a pinch, though you'll lose some of that characteristic chewiness.
  • Cooked quinoa. Adds protein and helps bind the patties together. Any color of quinoa works - white, red, or tri-color. If you're making this gluten-free, quinoa flakes are a great substitute for the oats as well.
  • Quick-cooking oats. Soaked in boiling water, they become the glue that holds the burgers together. For a gluten-free version, swap in certified gluten-free oats or quinoa flakes as noted in the recipe.
  • Salt-free all-purpose seasoning blend. This is the workhorse flavor builder - look for blends like Mrs. Dash or make your own. If you don't have one on hand, a mix of garlic powder, onion powder, dried thyme, and dried oregano works well.
  • Smoked paprika. Adds depth and a very subtle smokiness. Sweet paprika is a perfectly good substitute, or try a pinch of chipotle powder for a spicier kick.
  • Fresh cilantro or parsley. Optional but recommended - fresh herbs brighten the whole patty. Cilantro gives a more vibrant, punchy finish; parsley is milder. Either works, or you can skip them entirely.

Helpful Tips

Cook the wild rice low and slow. Wild rice takes about 35 minutes at a gentle simmer, and rushing it makes it tough. The grains should just start to split and curl before you pull them off the heat. Undercooked wild rice won't blend into the patty mixture well.

Let the oat mixture absorb fully. When you cover the oats with boiling water, give them a full 5 minutes before mixing. If you rush this step, the oats won't fully hydrate and your patties will be crumbly rather than cohesive.

Pack the measuring cup firmly. Scooping loosely will give you fragile patties. Fill the ½-cup measuring cup with the burger mixture and press it down firmly before inverting onto the baking sheet. The more compact the patty going in, the better it holds together coming out.

Don't skip the flip. At the 15-minute mark, turn each patty gently using a thin spatula. This is what gives both sides that golden, slightly crisp exterior. If a patty sticks or starts to crumble, let it bake another 2 minutes before attempting the flip.

Make ahead and freeze. These patties freeze beautifully. Bake them fully, let them cool completely, then freeze in a single layer on a baking sheet before transferring to a bag. Reheat from frozen in a 375°F oven for about 15 minutes, flipping once.

Also worth trying: our gently curried tofu burgers.

Variations

  • Add lentils. Stir in ½ cup of cooked brown or green lentils for even more protein and a slightly denser texture - similar to the filling Vegan Quinoa Mushroom Burger.
  • Make them spicy. Add ½ teaspoon of cayenne pepper or a tablespoon of your favorite hot sauce to the mixture. A dash of chipotle powder in place of (or alongside) the smoked paprika works especially well.
  • Tex-Mex version. Swap the cilantro for parsley, add ¼ cup of corn and ¼ cup of drained black beans. Serve with salsa, sliced avocado, and a squeeze of lime.
  • Mushroom boost. Sauté ½ cup of finely diced cremini mushrooms with the onion and garlic. They add umami depth and extra moisture that melds beautifully with the wild rice.
  • Herbed version. Use a full ¼ cup of mixed fresh herbs - parsley, chives, and a little tarragon - and add 1 teaspoon of Dijon mustard to the mix. Great with a simple aioli or vegan burger sauce.
  • Pan-fried option. If you prefer a crispier exterior, pan-fry in a thin layer of oil over medium heat for about 5 minutes per side rather than baking. The outside crisps up more quickly, so watch the heat carefully.

Serving Ideas

These burgers are sturdy enough to hold up in a bun with all the classic toppings - lettuce, tomato, onion, pickles, and a generous smear of vegan mayo or copycat vegan Big Mac sauce. A toasted brioche-style bun is especially good here since the slight sweetness contrasts nicely with the earthy grains. You can also tuck them into a pita pocket with shredded cabbage and tahini sauce for a more Mediterranean feel.

Serve them alongside a simple green salad, roasted sweet potato wedges, or fresh tomato relish for a complete meal. They also work beautifully on top of a grain bowl - break one apart over quinoa or farro, add a handful of greens and a drizzle of lemon tahini dressing, and you have a satisfying lunch that holds you for hours.

Storing & Freezing

Let leftover patties cool completely, then store them in an airtight container in the refrigerator for up to 4 days. To reheat, warm them in a 350°F oven for 8-10 minutes or in a dry skillet over medium-low heat for a couple minutes per side. Avoid microwaving if you can - it softens the exterior and makes the patties a bit mushy.

These burgers freeze very well. Once fully baked and cooled, freeze in a single layer on a lined baking sheet until solid, then transfer to a zip-close freezer bag. They'll keep for up to 3 months. Reheat straight from frozen in a 375°F oven for 15 minutes, flipping halfway through. The texture holds up remarkably well after freezing.

More Vegan Burger Recipes

If you loved this recipe, check out our full collection of the best vegan burger recipes, including our chipotle black bean burgers for a smoky kick - or here are a few more individual favorites:

Recipe

Vegan quinoa and wild rice burger patty on a bun

Vegan Quinoa and Wild Rice Burgers

4.80 from 20 votes
These vegan quinoa and wild rice burgers are hearty and satisfying, with two wholesome grains making up the base. Great on buns, in pitas, or on their own with your favorite sauce.
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Prep Time: 15 minutes
Cook Time: 50 minutes
Servings: 9 burgers

Ingredients

  • ½ cup wild rice uncooked
  • 1 tablespoon olive oil
  • 1 medium-large onion finely chopped
  • 2 cloves garlic minced
  • ½ cup quick-cooking oats or quinoa flakes for gluten-free
  • 2 cups cooked quinoa firmly packed
  • 1 tablespoon salt-free all-purpose seasoning blend
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika or sweet paprika
  • ¼ cup fresh cilantro or parsley minced, optional
  • salt and pepper to taste

Instructions

  • Preheat the oven to 400°F. Line a baking sheet with parchment paper.
  • Combine the wild rice with 1 ½ cups water in a small saucepan. Bring to a rapid simmer, then lower the heat, cover, and cook until the water is absorbed, about 35 minutes.
  • Heat the oil in a medium saucepan. Add the onion and sauté over medium heat until translucent, about 5 minutes. Add the garlic and continue until golden.
  • Place the oats in a large bowl and cover with 1 cup boiling water. Let stand for 5 minutes. Add the sautéed onion and garlic, cooked wild rice, cooked quinoa, seasoning blend, cumin, paprika, and cilantro (if using). Season with salt and pepper. Mix well.
  • Lightly oil a round ½-cup measuring cup. Scoop a level portion of the mixture and invert onto the parchment, tapping firmly to release. Flatten to about ½-inch thickness with the bottom of the cup. Repeat with remaining mixture.
  • Bake for 15 minutes, then flip each burger carefully and bake for another 15 minutes, until golden and firm on both sides. Serve on their own or with buns and your favorite condiments.

Nutrition (Estimate per Serving)

Calories: 107kcalCarbohydrates: 14gProtein: 3gFat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 6mgPotassium: 153mgFiber: 3gSugar: 1gVitamin A: 42IUVitamin C: 1mgCalcium: 45mgIron: 2mg
Vegan-ize any recipe!Grab our free vegan cheat sheet, packed with my favorite easy substitutions to make any recipe vegan.

Vegan Pasta Alfredo with Peas & Asparagus

by Leave a Comment

This vegan pasta alfredo with peas and asparagus is spring comfort food at its best - a silky, creamy sauce made entirely from blended silken tofu, tossed with tender spring vegetables and your favorite pasta shape. No dairy, no compromise.

Vegan pasta alfredo with asparagus, peas, yellow squash, and sun-dried tomatoes

Key Ingredients & Substitutions

  • Firm silken tofu. The secret to the dairy-free alfredo sauce - it blends completely smooth and creates a rich, creamy texture without any cream, butter, or cashews. Use firm silken tofu (like Mori-Nu shelf-stable) for the best result. Soft silken tofu works too and gives a slightly thinner sauce. Do not substitute regular firm tofu, which is too grainy to blend smoothly.
  • Asparagus. Slender spears are ideal here - they cook quickly and are tender all the way through without peeling. If you can only find thick asparagus, peel the lower third of each stalk. Snap off the woody ends and cut into 1½-inch pieces so they're easy to eat with pasta.
  • Yellow summer squash. Adds color and a mild sweetness. Zucchini is a direct swap. You can also skip it and increase the asparagus.
  • Frozen peas. Sweet and bright - they thaw almost instantly in the pan. Fresh shelled peas in season are even better if you have them.
  • Sun-dried tomatoes. Concentrated, chewy, and deeply savory - they balance the creaminess of the tofu sauce beautifully. Oil-packed or rehydrated dry-packed both work well. Slice them before adding.
  • Pasta shape. Use a chunky shape - rotini, fusilli, farfalle, or gemelli - so the sauce and vegetables have something to cling to. Whole-grain pasta adds fiber and a nuttier flavor that plays well with the vegetables.
  • Fresh lemon juice. The acid in the tofu sauce is what makes it taste bright and fresh rather than flat. Don't skip it.

Variations

  • Add white beans. Stir in a drained 15-ounce can of cannellini or great northern beans for extra protein. For a no-cook pasta option, also try our vegan Greek pasta salad. If you love asparagus, our cream of asparagus soup makes a beautiful spring starter.
  • eartiness.
  • Make it gluten-free. Use your favorite GF pasta - brown rice pasta, chickpea pasta, or lentil pasta all work well with this sauce.
  • Add nutritional yeast. Stir 2 to 3 tablespoons into the tofu sauce before blending for a cheesy, savory depth reminiscent of parmesan.
  • Swap the greens. Stir in a few handfuls of baby spinach or arugula with the pasta at the end - they'll wilt just from the heat of the dish.
  • Mushroom version. Add 8 ounces of sliced cremini or shiitake mushrooms to the pan with the garlic for an earthier, more substantial dish.
  • Lemon herb version. Add the zest of one lemon to the tofu sauce and finish with a generous handful of fresh basil for a brighter, more Italian feel.

Tips for the Best Vegan Pasta Alfredo

  • Blend the tofu sauce until completely smooth. Any graininess in the sauce will be noticeable in the final dish. Blend for a full minute, scraping down the sides, until the texture is silky.
  • Reserve pasta water. A splash of the starchy cooking water is your best friend for loosening the sauce if it thickens too much when it hits the hot pasta.
  • Don't overcook the vegetables. Tender-crisp is what you're after - asparagus and peas should still have a little bite. Five minutes in the covered pan is usually enough.
  • Keep the heat low when adding the sauce. Silken tofu can break or become grainy if overheated. Warm it gently over low heat just until it's heated through.
  • Serve immediately. Like all creamy pasta dishes, this is best fresh off the stove. The sauce will thicken as it sits - if reheating leftovers, add a splash of water or plant-based milk and warm over low heat.

How to Serve

Serve straight from the pan into wide pasta bowls, topped with extra fresh basil or parsley and a crack of black pepper. This is a complete meal on its own, but it pairs well with a simple green salad, garlic bread, or a wedge of crusty sourdough. For a more elaborate spread, serve alongside a bowl of marinated olives or a light tomato bruschetta. This also pairs beautifully alongside our vegan zucchini lasagna for an Italian dinner spread. Leftovers keep in the fridge for up to 3 days - reheat gently with a splash of water to revive the sauce.

Bowl of vegan pasta alfredo with spring vegetables and sun-dried tomatoes

Recipe

Vegan pasta alfredo with asparagus, peas, yellow squash, and sun-dried tomatoes

Vegan Pasta Alfredo with Peas & Asparagus

5 from 40 votes
A creamy vegan pasta alfredo made with silken tofu instead of dairy — light, luscious, and packed with spring vegetables. Asparagus, sweet peas, yellow squash, and sun-dried tomatoes make every bite colorful and satisfying.
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Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 6 servings

Ingredients

Pasta & Vegetables

  • 12 ounces rotini, fusilli, farfalle, or other chunky pasta whole-grain preferred
  • 1 tablespoon extra-virgin olive oil
  • 3 cloves garlic minced
  • 10 ounces slender asparagus tough ends snapped off, cut into 1½-inch pieces
  • 1 cup frozen green peas or fresh shelled peas
  • 1 medium yellow summer squash quartered lengthwise and thinly sliced
  • ⅓ cup sun-dried tomatoes sliced (oil-packed or rehydrated)
  • ¼ cup fresh parsley or basil minced or thinly sliced

Silken Tofu Alfredo Sauce

  • 12.3 ounce package firm silken tofu drained
  • 2 tablespoons fresh lemon juice about ½ lemon
  • salt and freshly ground black pepper to taste

Instructions

  • Cook the pasta in a large pot of well-salted boiling water according to package directions until al dente. Drain and set aside, reserving ¼ cup of the pasta cooking water.
  • While the pasta cooks, combine the silken tofu and lemon juice in a blender or food processor. Blend until completely smooth and creamy, about 1 minute. Season with salt and pepper. Set aside.
  • Heat the olive oil in a large, wide skillet over medium heat. Add the garlic and sauté for 1 to 2 minutes until fragrant and lightly golden — do not let it brown. Add the asparagus, peas, squash, sun-dried tomatoes, and ¼ cup water. Cover and cook for 4 to 5 minutes, stirring once halfway through, until the vegetables are just tender-crisp.
  • Pour the silken tofu sauce over the vegetables and stir to coat. Cook over low heat for 1 to 2 minutes until heated through. If the sauce seems thick, stir in a splash of the reserved pasta water to loosen it.
  • Add the drained pasta to the skillet and toss well to combine everything. Stir in the fresh parsley or basil. Taste and adjust salt and pepper. Serve immediately.

Notes

Silken tofu: Firm silken tofu (such as Mori-Nu) blends into a perfectly smooth, dairy-free cream sauce. Do not substitute regular firm tofu — it won't blend smoothly. Soft silken tofu works too and gives a slightly thinner sauce.
Asparagus prep: Use slender asparagus spears — they're tender throughout and don't need peeling. If using thicker spears, peel the lower third of each stalk with a vegetable peeler.
Make it gluten-free: Use your favorite gluten-free pasta. Brown rice pasta or chickpea pasta both hold up well with this sauce.
Add protein: Stir in a drained can of white beans or a handful of shelled edamame with the vegetables for extra plant-based protein.

Nutrition (Estimate per Serving)

Calories: 444kcalCarbohydrates: 23gProtein: 9gFat: 6gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gCholesterol: 7mgSodium: 63mgPotassium: 544mgFiber: 3gSugar: 1gVitamin A: 237IUVitamin C: 23mgCalcium: 105mgIron: 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 vegan creamy mushroom pasta.

Miso-Butternut Squash Soup with Soba or Udon Noodles

by 4 Comments

This miso butternut squash soup has been a reader favorite on VegKitchen since 2018 - and it's just as cozy and satisfying as ever. We've given it a fresh update with brand-new photos, but the recipe is the same warming bowl we've always loved: a rich miso-ginger broth, tender squash, soba noodles, and a heap of wilted greens.

Miso butternut squash soup with soba noodles, spinach, and chopsticks

Key Ingredients & Substitutions

  • Butternut squash. Roasted or microwaved until just tender - it adds natural sweetness and body to the broth. Kabocha squash or sweet potato work as swaps and cook in roughly the same time.
  • Vegan miso paste. The soul of this soup. White (shiro) miso is mild and slightly sweet; yellow miso is a bit more savory; red miso is the boldest and most intense. Any variety works - just make sure it's labeled vegan, as some miso pastes contain dashi (fish stock). Stir it in at the very end, off the heat, to preserve its probiotic benefits.
  • Soba noodles. Buckwheat soba gives the soup its earthy, nutty character. Pure buckwheat soba is also gluten-free - just check the label, as many commercial soba blends include wheat flour. Udon noodles work equally well for a thicker, chewier texture.
  • Fresh ginger. Grated fresh ginger is essential here - it adds warmth and brightness that ground ginger can't replicate. Use as much as you like.
  • Vegan vegetable bouillon cubes. Two cubes give the broth depth and savory umami to complement the miso. Choose a low-sodium, MSG-free brand. Vegetable broth works as a direct substitute - just use it in place of the water.
  • Baby spinach. Stirred in at the end, it wilts in about a minute and adds color and nutrition. Watercress, baby arugula, baby bok choy, or any tender Asian green are excellent alternatives.
  • Frozen peas. A simple addition that adds sweetness, color, and a little extra protein. Thaw them before adding so they don't drag down the broth temperature.

Variations

  • Make it brothier. This soup is fairly thick as written. For a more broth-forward bowl, increase the water to 6 cups and add an extra bouillon cube.
  • Add tofu. Cube a block of firm or extra-firm tofu and add it with the squash for extra protein. Press it first so it holds its shape in the soup.
  • Spicy miso version. Stir a teaspoon of sriracha or a pinch of red pepper flakes into the broth along with the miso for a warming kick.
  • Add edamame. Swap the peas for shelled edamame (thawed from frozen) for higher protein and a slightly nuttier flavor.
  • Rice noodle version (gluten-free). Use thin rice noodles in place of soba. Soak them separately according to package directions, then add to bowls when serving to keep them from absorbing all the broth.
  • Richer broth. Stir in a tablespoon of tahini or a drizzle of toasted sesame oil just before serving for a creamier, nuttier finish.

Tips for the Best Miso Butternut Squash Soup

  • Never boil miso. Always dissolve it in warm (not boiling) water and stir it in at the very end with the heat off or very low. Boiling destroys the beneficial probiotics and dulls the flavor.
  • Cook the squash just until tender. You want it to hold its shape in the soup, not turn to mush. Whether you're microwaving or roasting, test it with a knife - it should pierce easily but still feel firm.
  • Cook noodles separately if making ahead. Soba absorbs broth quickly as it sits. If you think you'll have leftovers, cook the noodles separately and add them to individual bowls at serving time.
  • Taste and adjust the miso at the end. Start with 2 tablespoons, then add more to taste. The amount you need depends on the brand and type of miso - some are much saltier than others.
  • Prep the squash ahead. The squash can be cooked, peeled, and cubed up to 2 days in advance and kept in the fridge. It makes this a genuinely quick weeknight soup.

How to Serve

Serve immediately in deep bowls with chopsticks for the noodles and a spoon for the broth. This soup is a complete meal on its own but pairs beautifully with a simple cucumber salad, edamame, or steamed dumplings. For a heartier spread, serve alongside brown rice or a wedge of crusty sourdough bread. Leftovers keep for up to 3 days in the fridge - store the noodles and broth separately if possible, and reheat gently over low heat without boiling. For another light and healthy vegan soup, try our yellow squash soup, our cream of asparagus soup, or our fresh tomato and corn soup. For a hearty butternut squash dinner, our creamy butternut squash pasta casserole is wonderfully satisfying.

Bowl of vegan miso butternut squash noodle soup with chopsticks

Recipe

Miso butternut squash soup with soba noodles, spinach, and chopsticks

Miso Butternut Squash Soup with Soba Noodles

5 from 20 votes
A warming, deeply savory vegan noodle soup built on a miso-ginger broth with tender butternut squash, soba noodles, spinach, and peas. Quick to pull together once the squash is cooked — and beautiful in the bowl.
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Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Servings: 6 servings

Ingredients

  • 1 small butternut squash about 1 pound
  • 4 cups water plus more as needed
  • 4 ounces soba (buckwheat) or udon noodles broken in half
  • 2 teaspoons fresh ginger grated, or more to taste
  • 2 vegan vegetable bouillon cubes low-sodium, no MSG
  • 4 ounces fresh baby spinach about 4 to 6 cups loosely packed
  • 1 cup frozen green peas thawed
  • 3 scallions thinly sliced
  • 3 tablespoons vegan miso paste white, yellow, or red — see notes
  • freshly ground black pepper to taste

Instructions

  • Pierce the butternut squash a few times with a knife. Microwave on high for 4 to 6 minutes, adding 1 minute at a time, until it can be pierced easily with a knife but still holds its shape. Alternatively, wrap the whole squash in foil and bake at 375°F for 30 to 40 minutes until just tender. Let cool until easy to handle, then halve, scoop out the seeds, peel, and cut the flesh into bite-sized chunks. Set aside. (This step can be done ahead of time.)
  • Bring the 4 cups of water to a rapid simmer in a large soup pot. Add the soba or udon noodles and cook according to package directions until al dente, about 4 to 5 minutes.
  • Add the grated ginger, bouillon cubes, thawed peas, and squash chunks to the pot. Stir to dissolve the bouillon and cook for 3 to 4 minutes over medium heat. Add up to 1 cup additional water if the soup seems too thick.
  • Stir in the spinach and cook just until wilted, about 1 to 2 minutes. Add the scallions and stir to combine.
  • In a small bowl, whisk the miso paste with ⅓ cup warm (not boiling) water until smooth. Stir into the soup. Taste and add more dissolved miso if desired — do not boil the soup after adding miso, as heat destroys the beneficial probiotics. Season with black pepper and serve immediately.

Notes

Choosing miso: Use white (shiro) or yellow miso for a milder, sweeter flavor; red miso for a more intense, earthy broth. Always check the label — some miso pastes contain dashi (fish stock) and are not vegan. Look for miso labeled vegan or check that the ingredients list only soybeans, salt, and grain (rice or barley).
Soba noodles: Pure buckwheat soba is gluten-free, but many commercial soba blends contain wheat flour — check the label if gluten is a concern.
Greens variation: Watercress, baby arugula, chopped baby bok choy, or other Asian greens all work beautifully in place of or alongside the spinach.
Make ahead: Cook the squash up to 2 days in advance and refrigerate. The assembled soup is best eaten fresh — the noodles will absorb the broth on standing.
Vegan-ize any recipe!Grab our free vegan cheat sheet, packed with my favorite easy substitutions to make any recipe vegan.

Also try: our creamy asparagus and pea pasta.

Cauliflower Fried Rice with Mushrooms & Chickpeas

by Leave a Comment

This cauliflower fried rice with mushrooms and chickpeas is a hearty, one-pan vegan dinner that comes together in just 22 minutes - no chopping, no fuss.

Cauliflower fried rice with mushrooms and chickpeas in a skillet

Key Ingredients & Substitutions

  • Frozen riced cauliflower. The shortcut that makes this recipe genuinely weeknight-friendly - no head of cauliflower to break down. Green Giant, 365 Organic, and Trader Joe's all work great. Taylor Farms' cauliflower pearls are slightly chunkier if you want more texture. To use fresh, rice it in a food processor and skip the water.
  • Mushrooms. Cremini or button mushrooms are the easy default. Shiitake adds a deeper, more savory umami punch that plays especially well with the fried-rice vibe. Pre-sliced is fine - just make sure they look fresh and not dried out.
  • Chickpeas. One 15-ounce can (drained and rinsed) adds protein, fiber, and a satisfying heartiness. White beans or black beans swap in easily.
  • Scallions. Mild onion flavor and a pop of color. A small shallot or a few tablespoons of diced yellow onion works if you don't have scallions.
  • Salt-free seasoning blend. Frontier Co-op or Dash are the go-to brands here. Any all-purpose herb blend works, or use a mix of garlic powder, onion powder, and dried thyme.
  • Nutritional yeast. Optional but recommended - 2 tablespoons stirred in at the end adds a subtle cheesy, nutty depth. Skip it if you don't have it.

Variations

  • Asian-style fried rice. Stir in 1-2 tablespoons of low-sodium soy sauce (or tamari to keep it gluten-free) and a drizzle of toasted sesame oil at the end.
  • Spicy version. Add a pinch of red pepper flakes or a drizzle of sriracha when you add the mushrooms.
  • Add more vegetables. Frozen peas, shelled edamame, diced bell pepper, or baby spinach all work well - stir them in with the chickpeas.
  • Make it higher protein. Add pan-fried cubed extra-firm tofu or a handful of shelled hemp seeds stirred in at the end.
  • Lemon herb version. Swap the seasoning blend for Italian herbs and finish with a squeeze of lemon juice and fresh parsley.
  • Grain-free rice bowl. Serve over a bed of mixed greens instead of eating it straight from the pan for a lighter, salad-bowl presentation.

Tips for the Best Cauliflower Fried Rice

  • Dry out the cauliflower before adding anything else. Cook the frozen cauliflower with the water over medium heat until the water has fully evaporated - this is what separates fluffy from soggy. Don't rush it.
  • Use a large, wide pan. More surface area means more evaporation and more browning. A wok or a 12-inch skillet is ideal. A smaller pan traps steam and makes the whole thing wet.
  • Crank the heat at the end. After adding the vegetables and chickpeas, turning the heat up to medium-high for the last few minutes gives the dish its "fried" character - slightly crispy edges and concentrated flavor.
  • Don't stir too much at the end. Let the cauliflower sit undisturbed for 30-60 seconds between stirs so it can pick up some color from the pan.
  • Season at the end. The seasoning blend goes in with the vegetables, but final salt and pepper adjustments should happen last - after the nutritional yeast - so you can taste accurately.

How to Serve

This works great as a complete main dish on its own - the chickpeas bring enough protein and substance to be satisfying. For a more complete spread, serve it alongside a simple miso soup, a cucumber and rice vinegar salad, our teriyaki eggplant as a side, or drizzle with our easy duck sauce for extra flavor, or our Asian Tofu Salad with Thai Peanut Dressing. Leftovers keep well in the fridge for up to 4 days and reheat best in a skillet over medium heat.

Cauliflower fried rice with chickpeas and mushrooms

Recipe

Cauliflower fried rice with mushrooms and chickpeas in a skillet

Cauliflower Fried Rice with Mushrooms & Chickpeas

5 from 6 votes
A quick, one-pan vegan dinner that uses frozen riced cauliflower as the base — no chopping required. Hearty mushrooms and chickpeas make it filling enough to stand alone as a main dish.
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Prep Time: 10 minutes
Cook Time: 12 minutes
Total Time: 22 minutes
Servings: 4 to 6

Ingredients

  • 16 ounce bag frozen riced cauliflower
  • ½ cup water
  • 8 ounces mushrooms cleaned, stemmed sliced (see note)
  • 3 scallions thinly sliced
  • 15 ounce can chickpeas drained and rinsed
  • 2 teaspoons salt-free seasoning blend like Frontier or Mrs. Dash
  • 2 tablespoons nutritional yeast optional
  • Salt and freshly ground pepper to taste
US Customary - Metric

Instructions

  • Combine the riced cauliflower and water in a large skillet or wok over medium heat.
  • Cook, stirring occasionally, until the cauliflower is fully thawed and the water has evaporated, about 5 minutes.
  • Add the mushrooms, scallions, chickpeas, and seasoning blend. Turn the heat up to medium-high and cook for 5 to 7 minutes, stirring often, until the mushrooms are tender and the cauliflower starts to brown at the edges.
  • Stir in the nutritional yeast if using, then season with salt and pepper to taste. Serve immediately.

Nutrition (Estimate per Serving)

Calories: 158kcalCarbohydrates: 26gProtein: 11gFat: 3gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 336mgPotassium: 803mgFiber: 10gSugar: 4gVitamin A: 148IUVitamin C: 58mgCalcium: 111mgIron: 3mg
Vegan-ize any recipe!Grab our free vegan cheat sheet, packed with my favorite easy substitutions to make any recipe vegan.

Roasted Butternut Squash and Pasta Casserole

by 1 Comment

This hearty pasta casserole is loaded with flavor from roasted butternut squash and a velvety, dairy-free sauce, all finished with a golden, crunchy breadcrumb topping. It's comforting, easy to make, and guaranteed to have everyone coming back for seconds.

butternut squash and pasta casserole in a white baking dish

This is the kind of casserole you make when you're craving comfort food but still want to feel like a responsible adult. It's rich, creamy, baked to golden perfection. And, plot twist: there's no dairy, no cream, and no cheese.

I first made this on one of those in-between fall days - too warm for soup, too cool for salad, and just right for something slowly baked. It turned out to be one of those meals you don't expect to fall in love with, but then you go back for thirds and start texting people about it.

butternut squash and pasta casserole being eaten from a green bowl

Key Ingredients & Substitutions

  • Pasta - Short shapes like rotini or shells hold onto all that dreamy sauce best. You can use whole grain, gluten-free, or just classic white pasta.
  • Butternut Squash - Roasted until tender, then blended into the base of the sauce.
  • Onion - Sautéed until golden and sweet!
  • Silken Tofu - Don't fear the tofu! It makes the sauce ultra-creamy and keeps things nice and light. If you do not want to use tofu, you can substitute cooked (or canned) white beans for a similar consistency.
  • Nutritional Yeast - That umami-rich, cheesy flavor - without any dairy.
  • Nondairy Milk - Unsweetened, please. Just enough to help everything blend smoothly. You can use almond milk, cashew milk, or your own favorite.
  • Paprika - A dash for warmth and color, plus a little extra for sprinkling on top. Smoked paprika works well here also.
  • Breadcrumbs - For that golden, crunchy finish.

Helpful Tips

Make ahead tip! You can roast the butternut squash a day ahead and store it in the fridge. This makes prep time a breeze when you're ready to assemble the casserole.

Use the neck for cubes, the base for sauce. - The thicker neck of the squash stays firmer after roasting and is perfect for dicing into cubes for texture in the casserole. The softer base (the bulb) gets softer and blends best into a super creamy sauce.

Blend until smooth and silky. - Take your time when blending the butternut squash sauce. A high-speed blender will give you that ultra-velvety finish, but any blender or food processor will work with a little patience. If the mixture seems too dry, add a bit more almond milk.

Don't overcook the pasta. - Cook the pasta just to al dente. It'll soften more as it bakes, so this helps keep the texture just right.

Customize the topping. - No breadcrumbs? No problem. Use crushed crackers, panko, or even a sprinkle of chopped nuts for a crunchy finish.

Also worth trying: our creamy asparagus and pea pasta.

close up of my butternut squash and pasta casserole

Easy Variations

Add greens. - Stir in a handful of sautéed spinach or kale before baking for an extra boost of color and nutrients.

Make it smoky. - Add a pinch of smoked paprika or chipotle powder to the sauce for a subtle smoky flavor that plays well with the sweetness of the squash.

Gluten-free option. - Use your favorite gluten-free pasta and swap the breadcrumbs for gluten-free panko or crushed rice crackers.

Use zucchini instead of pasta. - Swap the pasta for thin zucchini strips to make a lighter, gluten-free version. For a fully developed take on that idea, check out our vegan zucchini lasagna.

Go herbaceous! - Mix in chopped fresh sage or thyme. A little goes a long way and pairs beautifully with the squash.

Protein boost. - Add cooked lentils, chickpeas, or vegan sausage slices to the mix before baking for a heartier, more filling dish.

Single-serve style - Divide the mixture into ramekins for mini casseroles. Perfect for dinner parties or easy meal prep! For another hearty baked casserole dinner, our vegan pot pie casserole is a crowd-pleasing comfort food classic. For a fresh summer side, also try our zucchini with mint. For a creamy weeknight pasta option, our vegan creamy mushroom pasta is a favorite.

More Tasty Recipes

If you love this casserole, be sure to check out these other delicious recipes:

Recipe

butternut squash and pasta casserole recipe

Roasted Butternut Squash and Pasta Bake

4.25 from 8 votes
This hearty pasta casserole is loaded with flavor from roasted butternut squash and a velvety, dairy-free sauce, all finished with a golden, crunchy breadcrumb topping. It's comforting, easy to make, and guaranteed to have everyone coming back for seconds.
Print Pin Save
Prep Time: 30 minutes
Cook Time: 30 minutes
Total Time: 1 hour
Servings: 8

Equipment

Ingredients

  • 12 ounces pasta such as rigatoni or rotini
  • 2 tablespoons olive oil plus extra for topping
  • 1 large onion finely chopped
  • 1 medium butternut squash
  • ¼ cup nutritional yeast
  • 12.3 ounces firm or extra-firm silken tofu
  • ½ cup almond milk or other nondairy milk, unsweetened
  • ½ teaspoon paprika plus extra more for topping
  • salt and pepper to taste
  • ½ cup breadcrumbs
  • 2 tablespoons fresh parsley optional, chopped, for topping
US Customary - Metric

Instructions

  • Preheat the oven to 400°F (200°C).
  • Cut a medium butternut squash in half lengthwise. Scoop out the seeds and place both halves, cut side down, on a parchment-lined or lightly oiled baking sheet. Roast for 35-45 minutes, or until the wide (bulb) end is completely tender and can be easily pierced with a fork, but is not mushy. The narrow (neck) end should be tender but still hold its shape.
  • Let the squash cool until safe to handle. Gently remove the tough skin, so only the tender squash remains. Chop into cubes and set aside. You should get about 3 - 4 cups total.
  • While the squash is roasting, cook the pasta according to package directions, then drain and transfer to a large mixing bowl. Set aside.
  • Heat 1 tablespoon olive oil in a large skillet over medium heat. Add 1 large finely chopped onion and sauté until golden and soft, about 8-10 minutes. Scoop out about ¼ cup of the cooked onion and set it aside to mix into the casserole later. The rest will go into the sauce.
  • Heat half of the oil in a medium skillet. Add the onion cook until golden. Transfer to a food processor or blender, leaving about ½ cup's worth aside for topping.
  • Blend the Sauce. In a blender or food processor, approximately ⅔ of the cubed squash, the remaining sauteed onion, silken tofu, nondairy milk, nutritional yeast, paprika, salt and pepper. Blend until completely smooth. The sauce should be velvety and pourable; add a splash more milk if needed.
  • In a large mixing bowl, combine the cooked pasta, remaining squash cubes, and the reserved ¼ cup of sautéed onion. Pour the creamy squash sauce over everything and stir gently to coat.
  • Transfer the mixture to a lightly oiled 2-quart casserole dish. Sprinkle the breadcrumbs over the top. Add a sprinkle of paprika and a drizzle of olive oil, if desired.
  • Bake uncovered at 400°F for 20-25 minutes, or until the top is golden and the edges are bubbling. For extra crispiness, broil for the last 2-3 minutes, watching closely.
  • Let the casserole sit for 5-10 minutes after baking. Garnish with parsley, if desired. This helps it set up and makes it easier to serve. Slice, scoop, and enjoy warm!

Nutrition (Estimate per Serving)

Calories: 297kcalCarbohydrates: 51gProtein: 10gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gSodium: 80mgPotassium: 578mgFiber: 4gSugar: 5gVitamin A: 10060IUVitamin C: 23mgCalcium: 104mgIron: 2mg
Vegan-ize any recipe!Grab our free vegan cheat sheet, packed with my favorite easy substitutions to make any recipe vegan.

 

Yellow Squash Soup

by Leave a Comment

This Yellow Squash Soup turns an often overlooked veggie into a light, healthy, and delicious meal! With just a few simple ingredients and a quick cook time, it's perfect for busy weeknight dinners.

yellow squash soup vegan

Yellow squash is an underrated vegetable, that really deserves a lot more attention in the kitchen! As a summer squash, it's lighter in texture and has a mild flavor that works with many types of dishes. I especially love it in summery tacos or in a simple summer squash sauté.

But one thing I hadn't done with yellow squash before is soup! So this recipe was a bit of an experiment, but I sure am glad I tried it. This yellow squash soup turned out so tasty and it couldn't be any simpler to make. 

yellow squash soup vegan

This Yellow Squash Soup is:

  • Easy to Make: With just 10 minutes of prep and a handful of simple ingredients, you'll have a delicious homemade soup on the table in no time.
  • Healthy and Light: Packed with fresh veggies and a flavorful broth, this soup is low in calories yet incredibly satisfying.
  • Customizable: You can easily adjust the thickness and spice level of this soup to suit your taste. Want it thicker? Use less broth. Prefer a kick of heat? Add extra red pepper flakes!
  • Perfect for Meal Prep: This soup stores well and is great for making ahead of time. It's just as delicious (if not better) the next day.
  • 100% vegan! 
yellow squash soup vegan

Key Ingredients & Substitutions

Yellow Squash: The star ingredient! Yellow squash has a mild, slightly sweet flavor and becomes wonderfully creamy when pureed. You could also try this recipe with zucchini or a combination of the two if you like.

Onion & Garlic: These aromatics form the flavorful base of the soup, adding depth and richness. Feel free to adjust the amount of garlic to your taste.

Thyme: This herb adds a subtle earthy note that complements the sweetness of the squash. Dried thyme is called for here, but fresh thyme would work beautifully as well - just double the amount if you're using fresh.

Red Pepper Flakes: Just a touch adds a hint of heat, but you can dial it up or down depending on your spice preference. If you're not into spicy food, you can omit this altogether.

Vegetable Broth: This forms the base of the soup and helps bring everything together. For a fresher flavor, you can use a homemade veggie broth.

yellow squash soup vegan

Helpful Tips for Making the Best Yellow Squash Soup

Don't Rush the Onion and Garlic: Take your time cooking the onion and garlic. Let them soften and become fragrant before adding the squash. This step adds depth and flavor to the soup.

Adjust the Broth to Your Preference: Start with 2 cups of broth and add more as needed after pureeing to reach your desired consistency. If you like a thicker, heartier soup, you might want to stick with the smaller amount of broth.

Blending the Soup: An immersion blender is perfect for pureeing the soup right in the pot, but if you don't have one, you can use a regular blender. Just be sure to blend in batches and let the soup cool slightly before transferring it to the blender.

Garnish Options: Want to jazz up your bowl? Add a dollop of sour cream, a sprinkle of fresh herbs, or some crunchy croutons. A drizzle of olive oil or a few extra red pepper flakes can also elevate the presentation and flavor.

yellow squash soup vegan

Variations to Try

Creamy Yellow Squash Soup

For an extra creamy texture, stir in a splash of coconut milk at the end of cooking. This will add richness while keeping the soup silky smooth.

Zucchini and Yellow Squash Soup

Mix things up by adding zucchini along with the yellow squash. It's a great way to use up summer veggies and adds a little variety to the flavor.

Spicy Squash Soup

Increase the amount of red pepper flakes or add a pinch of cayenne for a spicier version of this soup. You can also top it with a drizzle of hot sauce for an extra kick.

yellow squash soup vegan

Serving Suggestions

This soup is versatile and can be served as a starter for a bigger meal, or as a main dish on its own. Try pairing it with a green salad or a slice of crusty bread for a light, satisfying meal. It's also great as a side dish for a vegan grilled sandwich or alongside roasted veggies for a wholesome, plant-based meal.

Also worth trying: our creamy asparagus and pea pasta.

Also worth trying: our miso butternut squash soup.

Also worth trying: our vegan pumpkin mac and cheese.

Also worth trying: our zucchini with mint.

yellow squash soup vegan

Storage & Reheating

Got leftovers? Lucky you! This soup stores well, making it a great choice for meal prep.

Fridge: Store in an airtight container in the fridge for up to 4 days. The flavors will deepen as it sits, making it even more delicious the next day.

Freezer: If you want to save it for later, freeze the soup in individual portions for up to 3 months. Just thaw in the fridge overnight before reheating.

Reheating: Reheat the soup on the stovetop over medium heat, adding a splash of broth or water if it has thickened too much.

yellow squash soup vegan

More Vegan Recipes

If you love this yellow squash soup, be sure to check out these other delicious vegan recipes: 

Also try: our Glazed Baked Onions.

Recipe

yellow squash soup vegan

Yellow Squash Soup

No ratings yet
This Yellow Squash Soup is light, healthy, and delicious! With just 10 minutes of prep and a handful of simple ingredients, it's perfect for busy weeknight dinners.
Print Pin Save
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 4 servings

Ingredients

US Customary - Metric

Instructions

  • In a large pot over medium heat, add the onion, garlic, thyme, salt and red pepper flakes. Cook, stirring frequently, until the onion starts to soften.
    yellow squash soup vegan
  • Add the yellow squash and cook until it begins to soften. Add 2 cups of broth and bring to a boil. Reduce heat and simmer for 20 minutes, or until the veggies are very tender.
    yellow squash soup vegan
  • Use an immersion blender to puree the soup.
    yellow squash soup vegan
  • Add additional broth until desired consistency is achieved.
    yellow squash soup vegan
  • Serve garnished with additional red pepper flakes if desired.
    yellow squash soup vegan

Nutrition (Estimate per Serving)

Calories: 116kcalCarbohydrates: 12gProtein: 3gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 886mgPotassium: 567mgFiber: 3gSugar: 7gVitamin A: 755IUVitamin C: 36mgCalcium: 41mgIron: 1mg
Vegan-ize any recipe!Grab our free vegan cheat sheet, packed with my favorite easy substitutions to make any recipe vegan.

Vegan Zucchini Lasagna

by Leave a Comment

Are you looking for a delicious and healthy vegan dinner idea? Look no further than this vegan zucchini lasagna. It's light, healthy, and bursting with flavor from fresh veggies, tangy marinara, and creamy vegan ricotta. Yum!

vegan lasagna recipe

As an Italian, I've eaten more than my share of lasagna in my life. In fact, traditional lasagna is my son's all time favorite food and the dish we make for most holidays in our home. It's comfort food at its finest! 

But it's also a heavy dish. And on these hot summer days, I need something a bit lighter. So I came up with this veggie-centric vegan friendly version of my fave pasta dish! 

vegan lasagna recipe

This Vegan Zucchini Lasagna is: 

  • Light & healthy! 
  • Family friendly - even the kids will eat this. 
  • Ready in under an hour.
  • Vegan.
  • Vegetarian.
  • Dairy-free.
  • Gluten-free.
  • a delicious plant-based meal!

With its fresh vegetables, rich tomato sauce, and hearty vegan cheese, this zucchini lasagna is sure to satisfy your taste buds. Plus, it's the perfect way to sneak more veggies into your meal. Enjoy!

And don't forget to check out my other vegan pasta recipes for more delicious vegan dinner ideas.

vegan lasagna recipe

Ingredients & Supplies You'll Need

Here's what you'll need to make this delicious zucchini lasagna:

  • Zucchini - the star ingredient!
  • Firm Tofu - to make a vegan ricotta cheese substitute.
  • Nutritional yeast - to add that cheesy flavor.
  • Italian Seasoning
  • Salt
  • Lemon Juice
  • Olive oil
  • Onion
  • Bell pepper
  • Garlic
  • Mushrooms
  • Baby Spinach - Or you can use kale if you prefer.
  • Tomato Sauce
  • Fresh Basil - Optional, but recommended!

In addition to these ingredients, you will need a 9"x 13" baking dish and either a vegetable peeler or a mandoline slicer for slicing the zucchini. 

vegan lasagna recipe

How to Make Zucchini Lasagna

The first step is to slice your zucchinis lengthwise into thin strips. Lay them out on a paper towel and sprinkle them all over with salt. Allow them to sit for at least 15 minutes to draw out all of the excess moisture - this will keep your lasagna from becoming a soggy mess!

Next, you'll prepare a vegan tofu "ricotta" by blending the tofu, nutritional yeast, Italian seasoning, salt, and lemon juice in a food processor until smooth.

vegan lasagna recipe

In a large skillet, sauté the bell peppers and onions until they are translucent. Add the garlic and mushrooms and cook until the mushrooms are browned and the excess liquid has evaporated. Finally, add the spinach and allow it to wilt.

vegan lasagna recipe

Now, it's time to assemble your lasagna. Add a layer of tomato sauce to the bottom of a 9x13 baking dish, then a layer of zucchini slices. Follow that with another layer of sauce, followed by half of the cooked vegetables and half of the vegan ricotta. Then, add another layer of zucchini noodles, sauce, remaining vegetables, and remaining vegan ricotta. Finally, top with a final layer of zucchini slices and remaining sauce.

vegan lasagna recipe

Cover the baking dish and bake in the oven at 400 degrees Fahrenheit for 45 minutes or until it is bubbly. Once done, remove the lasagna from the oven and add fresh minced basil. Allow it to sit for 10 minutes before serving.

(As always, see the recipe card below for more detailed instructions, measurements, and step-by-step images.)

vegan lasagna recipe

Helpful Tips & Tricks

Here are some helpful tips and tricks for making a delicious vegan lasagna!

Slicing the Zucchini Strips

Use a vegetable peeler or a mandoline slicer to create very thin, uniform slices of zucchini. This will ensure that your lasagna layers cook evenly and don't become mushy. You are unlikely to get thin enough slices by simply using a kitchen knife.

Remove the Moisture from the Zucchini 

After slicing your zucchini, lay the pieces out on paper towels and sprinkle with salt. This will help draw out excess moisture, making for a firmer lasagna. Don't skip this step or you will get soggy lasagna!

Storing the Leftovers

If you have leftovers, store them in an airtight container in the fridge for up to 3-4 days. For best results, reheat in the oven or microwave before enjoying.

vegan lasagna recipe

Variations & Substitutions

Homemade Marinara Sauce 

I used a simple plain tomato sauce for this recipe, to let the veggies shine. You can use any tomato or pasta sauce of your choice, or try your hand at making homemade tomato sauce. 

Vegan Ricotta

This recipe uses a simple homemade tofu ricotta. For an alternative, this cashew ricotta is also a great choice. If you're short on time, consider using store bought vegan ricotta. There are many delicious options available at most grocery stores. I'm a fan of the Kite Hill brand.

Add Vegan Mozzarella

I wanted to limit the processed ingredients in this healthy lasagna recipe, but you could also add some dairy free mozzarella shreds to the top if you're craving more cheesiness.

Spice it Up

For more flavor, consider adding fresh herbs such as basil or oregano to your marinara sauce. Or for a little spice, add some crushed red pepper flakes. Yum!

Add Some Protein

If you want a protein boost, add in some meatless soy crumbles or crumble up some Beyond Sausages - they are perfect for this! You could also add lentils, chickpeas, or beans for a fun variation.

Roasted Vegetables

Consider using roasted vegetables such as eggplant, bell peppers, or mushrooms to add different textures and flavors to the dish.

vegan lasagna recipe

Fun Fact: Where did Lasagna Originate? 

The origins of lasagna are a highly debated topic. While most people assume the dish came from Italy, this popular recipe has made quite the journey around the world!

Some believe it began with laganon, a Greek word describing flat sheets of pasta that were cut into strips. Still others suggest that lasagna first appeared as far back as the 14th century in England and Italy, where cookbooks detailed various recipes for layers of cheese and pasta baked together. It wasn't until the 16th century when tomato-based versions of the dish were recorded that it bore closer resemblance to today's version. 

But wherever it came from and whoever created it - our taste buds thank you!

vegan lasagna recipe

More Tasty Vegan Recipes

If you love this vegan zucchini lasagna, be sure to check out these other delicious plant based ideas: 

Also worth trying: our Italian-style vegan sausage and peppers.

Also worth trying: our vegan creamy mushroom pasta.

Also worth trying: our vegan pot pie casserole.

Also worth trying: our homemade vegan pizza dough.

Also try: our Vegan Greek Pasta Salad.

Also try: our Zucchini With Mint.

Recipe

vegan lasagna recipe

Vegan Zucchini Lasagna

4.67 from 3 votes
This vegan zucchini lasagna is light, healthy, and bursting with flavor from fresh veggies, tangy marinara, and creamy vegan ricotta. Yum!
Print Pin Save
Prep Time: 30 minutes
Cook Time: 45 minutes
Total Time: 1 hour 15 minutes
Servings: 6 servings

Ingredients

  • 4 large zucchini
  • 14 oz. firm tofu
  • 2 tablespoons nutritional yeast
  • 2 teaspoons italian seasoning
  • 1 teaspoon salt
  • Juice of half a lemon
  • 1 tablespoon olive oil
  • 1 onion chopped
  • 1 bell pepper diced
  • 3 cloves garlic minced
  • 1 lb mushrooms quartered
  • 4 cups baby spinach
  • 3-4 cups tomato sauce
  • Minced fresh basil optional
US Customary - Metric

Instructions

  • Preheat oven to 400 F
  • Slice the zucchini lengthwise into thin strips, lay out on a paper towel and sprinkle with salt, allow to sit at least 15 minutes to draw some moisture out
    vegan lasagna recipe
  • Meanwhile prepare the tofu ricotta. Combine the tofu, nutritional yeast, italian seasoning, salt and lemon juice in a food processor
    vegan lasagna recipe
  • Blend until smooth and set aside
    vegan lasagna recipe
  • In a large skillet over medium heat, add the oil followed by the onion and peppers and saute for 5-6 minutes, or until the onion is translucent
    vegan lasagna recipe
  • Add the garlic and stir, then add the mushrooms and cook until the mushrooms are browned and the excess liquid has evaporated
    vegan lasagna recipe
  • Add the spinach and allow to wilt
    vegan lasagna recipe
  • Add a layer of sauce to the bottom of a 9x13 baking dish, then a layer of zucchini, followed by sauce, then half the vegetables, then half the vegan ricotta
    vegan lasagna recipe
  • Repeat with another layer of zucchini, followed by sauce, then half the vegetables, then half the vegan ricotta
    vegan lasagna recipe
  • Keep repeating with a layer of zucchini, sauce, remaining vegetables and remaining vegan ricotta
    vegan lasagna recipe
  • Then fininsh with a final layer of zucchini and remaining sauce on top
    vegan lasagna recipe
  • Cover and bake in the oven for 45 minutes, or until bubbly
    vegan lasagna recipe
  • Add the fresh minced basil and allow to sit for 10 minutes before slicing and serving
    vegan lasagna recipe

Nutrition (Estimate per Serving)

Calories: 175kcalCarbohydrates: 20gProtein: 14gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 3gMonounsaturated Fat: 3gSodium: 1003mgPotassium: 1190mgFiber: 7gSugar: 11gVitamin A: 3300IUVitamin C: 66mgCalcium: 162mgIron: 4mg
Vegan-ize any recipe!Grab our free vegan cheat sheet, packed with my favorite easy substitutions to make any recipe vegan.

Vegan Walnut Taco Meat

by Leave a Comment

Take Taco Tuesday up a notch with this easy vegan walnut taco meat - made from a hearty combination of cremini mushrooms and walnuts, plus your favorite Tex-Mex seasonings! 

close up of tacos made with vegan walnut taco meat
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Tacos are one of my all time favorite easy weeknight dinners. They're just so simple and quick to throw together with whatever veggies and beans I have in the pantry.

But for a really hearty vegan taco, you can't beat this walnut taco meat. Use the vegan taco meat for topping salads, filling tortillas, or even serving over top of a baked potato.

This Vegan Walnut Taco Meat Is..

  • Meatless.
  • Plant Based.
  • Seasoned Perfectly with Mexican flavors. 
  • Versatile.
  • Great for a Family Friendly Vegan Dinner.

How to Make Vegan Walnut Taco Meat 

vegan taco meat being prepared

Full steps on how to make this vegan walnut taco meat is in the printable recipe card. This is a quick walk through. 

  1. In a food processor, combine the nuts and mushrooms and pulse. 
  2. Then in a skillet, sauté the onion and garlic. 
  3. Toss in the nuts and mushrooms and cook for 4-5 minutes. 
  4. Add in the soy sauce and spices and cook until thickened.
  5. Serve as a taco filler!

Tools You'll Need

walnuts and mushrooms being processed in the food processor

Food Processor 

Make sure to use a food processor for this recipe. If you don't have a food processor a high speed blender will work also. Just pulse the ingredients to combine. Don't mix too much or you will end up with a paste!

Heavy Skillet 

Reach for a nice, large skillet for cooking up the taco meat. This is going to let you spread out the walnut-mushroom mixture in a single layer, and ensure an even cook on all the ingredients.

Tips for Success 

vegan walnut taco meat being served with tortillas and taco toppings

Don't Overmix the Walnuts and Nuts

It is important that your nuts and the mushrooms are chopped up finely in a food processor, but not overprocessed into a paste. You want a rough, crumbly texture - like traditional taco meat.

Allow Mixture to Thicken

It is important to cook the mushrooms and nuts down with the spices as directed. Let it all break down and thicken together with the liquids. You don't want walnut soup - you want a cohesive mixture.

Variations to this Vegan Taco Meat

serving the vegan walnut taco meat over tortillas

Mix up the Seasonings 

You can change up the spices in this recipe to suit your own taste. Or you can use your favorite store bought taco seasoning packet that you know and love.

Mushroom Varieties

I find that cremini mushrooms work best for this walnut-mushroom taco meat, but you can swap with your own favorite mushrooms as well. Shiitake mushrooms are also a good option!

Coconut Aminos 

Feel free to use coconut aminos instead of soy sauce in the recipe if you wish. It will give you a similar flavor, but is gluten free. 

FAQs for this Vegan Walnut Taco Meat Recipe

a spoonful of vegan taco meat

What does walnut meat taste like?

Walnut meat has a rich, nutty flavor and a firm, crunchy texture. Some people describe the taste of walnuts as earthy, while others find them slightly sweet.

Raw walnuts may have a more mild and sweet flavor, while roasted or toasted walnuts can have a more pronounced nutty taste. Overall, walnuts are a versatile and delicious ingredient that can be used in a variety of dishes, from salads and baked goods to savory sauces and spreads.

What nuts taste like meat?

Well, no nuts really taste like meat. (And I don't know why you would really want them to.) But walnuts are often used in meat replacements because they can give a similar texture and umami flavor in many recipes.

Can I meal prep this walnut taco meat for dinners and lunches for the week? 

Yes, you can definitely meal prep this vegan taco meat. Cook up the walnut taco meat and store it in an air tight container in the fridge. Add a splash of water when you reheat to prevent the mixture from drying out too much, then reheat in the microwave or on the stovetop.

More Tasty Vegan Recipes

If you love this vegan walnut taco meat, be sure to check out these other delicious plant based ideas:

Recipe

vegan taco meat recipe

Vegan Walnut Taco Meat

5 from 1 vote
This easy vegan walnut taco meat is made from a hearty combination of cremini mushrooms and walnuts, plus your favorite Tex-Mex seasonings! 
Print Pin Save
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4 servings

Ingredients

US Customary - Metric

Instructions

  • In a large food processor, add the walnuts and mushrooms and pulse until finely diced, set aside
    vegan taco meat recipe
  • In a large skillet over medium heat, add the olive oil and saute the onion and garlic until translucent, about 3-4 minutes
    vegan taco meat recipe
  • Add the walnuts and mushrooms and continue cooking until the mushrooms have softened, an additional 4-5 minutes
    vegan taco meat recipe
  • Add the soy sauce, chili powder, cumin, paprika, oregano and salt and cook, stirring frequently.
    vegan taco meat recipe
  • Continue to cook until most of the moisture evaporates and a thicker sauce is left
    vegan taco meat recipe
  • Serve with your favorite taco toppings
    vegan taco meat recipe

Nutrition (Estimate per Serving)

Calories: 453kcalCarbohydrates: 16gProtein: 12gFat: 42gSaturated Fat: 4gPolyunsaturated Fat: 28gMonounsaturated Fat: 8gSodium: 583mgPotassium: 634mgFiber: 6gSugar: 4gVitamin A: 665IUVitamin C: 5mgCalcium: 102mgIron: 3mg
Vegan-ize any recipe!Grab our free vegan cheat sheet, packed with my favorite easy substitutions to make any recipe vegan.

Portobello Mushroom Steak

by 5 Comments

This Portobello Mushroom Steak recipe makes a delicious vegan steak that is incredibly easy to whip up. You can make this vegan steak and potatoes recipe any night of the week!

pan with portobello mushroom steaks and asparagus
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These juicy, seasoned portobello steaks are baked with asparagus and then paired with vegan mashed potatoes. Serve them alongside a crisp green salad and some homemade lemonade. You could also serve them with some rice and green beans.

There are so many delicious options for meatless dinners! Lately I've been loving these Vegan Sloppy Joes, this Lentil Shepherd's Pie, and these Tofu Enchiladas with Sweet Potato in Mole Sauce. But, I think these Portobello Mushroom Steaks are turning into my new favorite!

This Portobello Mushroom Steak recipe is…

  • Vegan
  • Naturally gluten-free
  • Vegetarian
  • Ready in 30 minutes
  • Simple to make
  • Made with everyday ingredients
  • Versatile

How to Make Portobello Mushroom Steak

how to make portobello mushroom steak collage
  1. Preheat oven and prepare the mushroom marinade.
  2. Prep mushrooms, then place in baking dish.
  3. Brush with marinade & bake, flipping both sides.
  4. Serve warm and enjoy!

Full directions for how to make Portobello Mushroom Steak are in the printable recipe card below.

Tips & Tricks for Portobello Mushroom Steak

fork and knife cutting into a portobello mushroom steak

Baking Time

Depending on the size of your mushrooms, the bake time will vary. Make sure you use the baking time in the recipe as a guide. You will need to check on your mushrooms to make sure they are cooked to your preference.

Cooking Vegetables

I added asparagus to my baking dish as an extra side, but adding asparagus to the pan is optional. Alternately, you could add other different vegetables into your baking dish. Broccoli, snap peas, Brussels sprouts, and more would all be tasty.

Mushroom Marinade

Once you baste the mushrooms, pour the remainder of the marinade into the baking dish. As the mushrooms bake, they will soak up the additional marinade flavor. The extra marinade also provides a nice texture to the outside of the baked mushrooms.

Variations To Portobello Mushroom Steak

piece of portobello mushroom steak on a fork

Seasoning the Steaks

I used a simple marinade, but you are welcome to change it up using ingredients you prefer. I find this marinade to have a savory and tangy flavoring that makes these steaks really stand out. If you are looking for a different flavor profile, feel free to alter the ingredients to match your flavor preference.

Adding Vegetables

Cook your mushrooms with different vegetables. Broccoli, cauliflower, carrots, or even green beans could be a delicious swap for the asparagus!

Portobello Mushroom Steak FAQs

portobello mushroom steaks on a plate with mashed potatoes and asparagus

How do you know when mushroom steaks are cooked?

Your steaks are done once they have browned up a bit in the oven. You will want to bake the steaks to your preference of doneness. Since there is no meat in this recipe, you can cook the mushrooms as long or little as you prefer.

How do you store leftover mushrooms?

Place your cooked mushrooms in an airtight container and store them in the fridge for 2-3 days. You will find that after 3 days the mushrooms begin to get a bit softer in texture.

How do you reheat mushroom steaks?

I find that reheating mushrooms steaks in the oven or even a skillet on the stove helps to give them a better texture. You can reheat them in the microwave, but the mushrooms will be a bit softer in texture.

More Vegan Recipes

If you love this portobello mushroom "steak" recipe, be sure to check out these other delicious ideas:

Also try: our Easy Portobello Burgers.

Recipe

portobello mushroom steak

Portobello Steak with Mashed Potatoes

5 from 25 votes
This Portobello Mushroom Steak recipe makes a delicious vegan steak that is incredibly easy to whip up. Make this vegan steak and potatoes recipe for any night of the week!
Print Pin Save
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 2 servings

Ingredients

Portobello steaks

Mashed Potatoes

  • 3 small potatoes
  • 1 tablespoon olive oil or vegan butter
  • ½ teaspoon salt
  • ½ teaspoon black ground pepper
  • 1 teaspoon thyme or rosemary optional

Optional:

  • 1 bunch asparagus
US Customary - Metric

Instructions

  • Preheat the oven to 400°F.
  • In a large bowl, make the portobello marinade. Combine the olive oil, balsamic vinegar, spices, and garlic.
    portobello mushroom steak
  • Place portobellos and asparagus in a large oven-safe skillet. With a pastry brush, generously brush the marinade over the tops and bottoms of the mushrooms and asparagus.
    portobello mushroom steak
  • Arrange mushrooms top side down and pour the remaining marinade over them. Bake for 20 minutes. Remove from oven, flip, and bake another 5-10 minutes or until mushrooms are cooked all the way through.
    portobello mushroom steak
  • For Potatoes: Wash and peel the potatoes. Bring them to boil and cook until tender, about 15 minutes. Mash the potatoes using a potato masher or a hand blender. Add olive oil, black pepper, and salt, to taste. Add fresh herbs just before serving.
    portobello mushroom steak
  • Enjoy!
    portobello mushroom steak

Nutrition (Estimate per Serving)

Calories: 624kcalCarbohydrates: 71gProtein: 15gFat: 34gSaturated Fat: 5gTrans Fat: 1gSodium: 675mgPotassium: 2260mgFiber: 13gSugar: 17gVitamin A: 2065IUVitamin C: 66mgCalcium: 144mgIron: 9mg
Vegan-ize any recipe!Grab our free vegan cheat sheet, packed with my favorite easy substitutions to make any recipe vegan.

Vegan Minestrone Soup

by Leave a Comment

Whip up this Vegan Minestrone Soup for dinner tonight! Just follow along with this healthy and vegetable-packed classic minestrone soup recipe. This one bowl dinner is loaded with kidney beans, fire-roasted tomatoes, flavorful broth, and pasta.

close up of bowl of Minestrone Soup

This hearty plant-based soup takes just 30 minutes to throw together - making it perfect for an easy weeknight meal.

This Vegan Minestrone Soup is...

  • A classic recipe 
  • Full of flavor 
  • Packed with healthy veggies and fiber!
  • Vegan and Vegetarian Friendly
  • Great for meal prep.
how to make Minestrone Soup collage

Making Vegan Minestrone Soup

  1. Start by heating up some oil in a pot. Add in your vegetables and sauté until softened. 
  2. Now add in the kidney beans, spices, and fire-roasted tomatoes. Break down the tomatoes with a wooden spoon. 
  3. Then add the potatoes, pasta, and stock. Cover and cook on low for 10 minutes. 
  4. Once the pasta is fully cooked, stir and serve up the minestrone soup. 

Measurements and complete directions are in the printable recipe card below. 

stirring Minestrone Soup

Tips and Tricks

Heavy-Bottom Pot 

One thing I recommend is having a heavy-bottom pot. This will help your soup to cook evenly. 

A Dutch oven, or even a nice stockpot, would also be great for cooking soups and stews. You will find that lighter-bottomed pans can burn in spots or create uneven cooking. 

Vegetables 

It's very important to make sure your vegetables are evenly diced. That way they all cook evenly. Otherwise, some veggies will be underdone and some overcooked.

Variations

pouring pasta into Minestrone Soup

Beans 

Go ahead and swap out the kidney beans with pinto beans or white cannellini beans if you want. Or try a mix of two types of beans for more variety.

Seasonal Produce 

Take advantage of any seasonal produce you might have around the house. Just about any veggies will work here. Zucchini and summer squash are both great additions to this plant based soup.

Creamy Base 

Try stirring in some coconut milk. Cream is often added to soups to get a creamy texture, and coconut milk is a wonderful vegan-friendly alternative.

finished bowl of Minestrone Soup

FAQs

Can you freeze minestrone soup? 

Yes, you can freeze minestrone soup. The pasta will be softer in texture after freezing, but it will still be delicious when reheated.

Just store your leftover soup in an airtight container and pop it in the freezer. Make sure to leave a little room at the top of the container to ensure the soup has room to expand. 

How long can you store leftover minestrone soup? 

You can store the soup in the refrigerator for 4-5 days, in an air tight container. Reheat on low heat on the stovetop, or microwave.

What to serve with this minestrone soup? 

Reach for some bread, breadsticks, or even a salad to serve alongside this tasty minestrone soup. Even a half sandwich could be great alongside this tasty soup. 

This gluten-free tomato focaccia bread would be a perfect match! Or check out this easy beer bread. Yum!

More Recipes

If you love this recipe, be sure to check out these other delicious ideas:

Also worth trying: our miso butternut squash soup.

Recipe

Vegan Minestrone Soup

No ratings yet
Whip up this Vegan Minestrone Soup for dinner tonight. Just follow along with this healthy and vegetable-packed classic minestrone soup recipe. This one bowl dinner is loaded with kidney beans, fire-roasted tomatoes, flavorful broth, and pasta.
Print Pin Save
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 4 servings

Ingredients

  • 2 tablespoon olive oil
  • ½ onion chopped
  • ⅓ Cup celery stalks chopped
  • ⅓ Cup carrots chopped
  • 1 can whole fire roasted tomatoes
  • 1 can kidney beans
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon Italian seasoning
  • 1 large potato diced
  • 2 Cups pasta
  • 5 Cups stock
  • salt and pepper, to taste
  • chopped parsley and parmesan cheese, for topping
US Customary - Metric

Instructions

  • Heat the oil in a pot over medium heat. Add the onion, celery, and carrot and cook until softened, around 5 minutes.
  • Add the fire roasted tomatoes, kidney beans, and spices and stir to combine.
  • Cover with a lid and cook for 5 minutes. With the help of a wooden spatula, roughly break down the tomatoes.
  • Add the potatoes, pasta, and stock. Stir.
  • Cover and cook on low for 10 minutes or until the pasta is done.

Notes

  • Dice the potatoes in small pieces so they cook at the same speed as the pasta.
  • Top your soup with a fresh crack of pepper, a pinch of parmesan cheese, and some chopped parsley.
  • You can refrigerate minestrone soup for up to 2 days.

Nutrition (Estimate per Serving)

Calories: 205kcalCarbohydrates: 30gProtein: 4gFat: 8gSaturated Fat: 1gSodium: 1194mgPotassium: 164mgFiber: 2gSugar: 5gVitamin A: 2455IUVitamin C: 2mgCalcium: 27mgIron: 1mg
Vegan-ize any recipe!Grab our free vegan cheat sheet, packed with my favorite easy substitutions to make any recipe vegan.

Vegan Easter Recipes

by 8 Comments

Planning a plant-based Easter feast? You've come to the right place. I've rounded up all my favorite Vegan Easter recipes right here, so you can plan the perfect menu. From easy appetizers, to hearty main dishes, to sweet desserts - there's something for everyone.

Easter is the perfect holiday for putting together a vegan brunch or dinner. With all of the fresh, seasonal product of spring - these recipes are filled with light leafy greens, fresh asparagus, beets, carrots, and bright, citrusy flavors. So much deliciousness!

Use these mix and match vegan menu suggestions to create a memorable Easter feast for your family and friends.

P.S. If you want to make things even easier this Easter, go snag a copy of my new Vegan Brunch Book. It's the perfect way to plan a delicious and simple Easter brunch!

Vegan Easter Appetizers

Deviled tomatoes recipes
Deviled tomatoes

Vegan Easter Soups

Creole Eggplant soup recipe
Creole Eggplant Soup

Vegan Easter Salads

Spring greens salad with cucumbers and oranges
Orange and Cucumber Salad with Spring Greens

Vegan Easter Main Dishes

Roasted Seitan with Peppers and Mushrooms
Roasted Seitan, Peppers, and Portabellas

Vegan Easter Side Dishes

Hasselback Potatoes Cooked
Hasselback Potatoes

Vegan Easter Desserts and Treats

Still craving something sweet? Find even more vegan Easter desserts here.

Also try: our creamy asparagus and pea pasta.

Also try: our vegan chocolate orange cake.

Also try: our cream of asparagus soup.

Also try: our glazed baked onions.

Also try: our Vegan Greek Pasta Salad.

Chocolate-coated vegan key lime pie recipe
Chocolate-Coated Key Lime Coconut Creme Pie

And if you're still searching for the perfect recipes, be sure to check out my new Vegan Brunch Book! It's the easiest way to plan the ultimate vegan friendly Easter Brunch.

Vegan Crunchwrap Supreme

by 1 Comment

This vegan Crunchwrap Supreme is made with a smoky tempeh filling, homemade dairy-free nacho 'cheese', and guacamole. It's bursting with flavour, and is perfect for an indulgent lunch. Easy to make gluten-free.

Vegan Crunchwrap Supreme

You know those recipes that you just want to make over and over again? Yep, this tempeh Crunchwrap is one of those for me. I am seriously obsessed. I've seen Crunchwraps all over social media for a while, and knew I needed to make my own vegan version.

The original Crunchwrap Supreme is from Taco Bell, made with beef and nacho cheese. But, a homemade, plant based version is incredibly easy to put together. Just follow the steps below and you will see for yourself! Chances are, if you're like me and love wholesome comfort food, you will love this as well.

Closeup of a Crunchwrap with tempeh

About this vegan Crunchwrap Supreme

The thing that I love about Crunchwraps is that you can really load them up with different ingredients and they won't fall apart. Well, you have to try very hard in order for that to happen (I've had a few such accidents myself during recipe testing lol). Regardless, every bite is packed full of deliciousness, and the wonderful crispy texture of the wrap really brings everything together.

Crunchwrap with tempeh and vegan nacho cheese

Here, I used tempeh for the filling. I love tempeh, because it's such a versatile ingredient with a great texture and a neutral flavour. With just a few ingredients, it's so easy to transform it. In this Crunchwrap recipe, it takes the place of the ground beef.

Crunchwrap Supreme with tempeh and dairy-free nacho cheese

I also made a homemade nacho 'cheese' sauce. The great thing about this one is just how simple it is. You don't need a blender, and there are no cashews. You simply put all the ingredients to a saucepan, whisk, and you're good to go! In fact, I love using this 'cheese' as a sauce for many recipes, such as salads and nourish bowls.

Crunchwrap with tempeh on a wooden board

I also added avocado, rice and a little bit of grated vegan cheese. Simple, but incredibly yummy!

Smoky tempeh filling

You only need a few simple ingredients to make the smoky tempeh filling. Those are:

Ingredients for smoky tempeh
  • Onion and garlic.
  • Tempeh. I would recommend steaming this beforehand to get rid of any bitter flavour. You can also use crumbled extra firm tofu.
  • Sweetcorn.
  • Tomato paste.
  • Tamari. You can also use soy sauce if not avoiding gluten, or coconut aminos for a soy-free version.
  • Cumin and smoked paprika.
Smoky tempeh in a pan

Simply cook the onion and garlic. Then, when they soften, add the rest of the ingredients and cook over a medium-high heat for around 5 minutes. That's it!

Smoky tempeh with sweetcorn

Vegan nacho cheese

As I mentioned, this nacho 'cheese' is cashew-free and doesn't require a blender. The ingredients you will need are:

  • Coconut milk. Full fat coconut milk from a tin works best.
  • Turmeric.
  • Salt.
  • Nutritional yeast. This is great for adding a 'cheesy' flavour.
  • Apple cider vinegar.
  • Cornstarch.
Ingredients for vegan nacho cheese
Vegan nacho cheese

Simply add all the ingredients to a saucepan and whisk over a medium heat until the 'cheese' thickens.

What else should I add to a vegan Crunchwrap?

Crunchwraps are super versatile - you can switch up the ingredients and try out different fillings to see which ones you prefer. As you can see, I added rice, mashed avocado and grated vegan cheese. However, the following filling ideas also work really well:

Vegan Crunchwrap with tempeh on a plate

Try out different ones and see which ones you like best! The great thing is that there are so many options, so you will never get bored of this recipe.

Vegan Crunchwrap with dairy-free nacho cheese on a plate

Vegan Crunchwrap Supreme step-by-step

I would recommend starting by cooking the rice. While that's cooking, make the tempeh filling and the cheese sauce. By preparing them simultaneously, you will save a lot of time.

Place a large tortilla on a flat surface and add 3-4 tablespoon rice in the middle, spreading it out into a circle.

Vegan Crunchwrap ingredients
Vegan wrap with tempeh and rice

Next, add smoked tempeh on top, followed by a layer of mashed avocado. Finish with the homemade nacho 'cheese', and a sprinkle of grated vegan cheese.

Place a smaller tortilla on top and press down lightly. You can either buy a small tortilla at the store, or make your own by placing a round cup or cookie cutter in the centre of a large tortilla and cutting around the edges. Do not discard the rest of the tortilla - you can use it for homemade chips to dip in any leftover nacho 'cheese' sauce.

Vegan wrap with tempeh and nacho cheese
Vegan Crunchwrap on a wooden board

Fold the edges of the tortilla towards the centre until completely sealed. Press it down once again and flip.

Now use a spatula to transfer the Crunchwrap to a lightly greased frying pan. Cook for 3-4 minutes on each side over a medium-high heat, until crispy.

Vegan Crunchwrap Supreme in a frying pan

Can I make a Crunchwrap ahead of time?

You can make this vegan Crunchwrap Supreme ahead of time and leave in the fridge for 2-3 days, but keep in mind this may cause the wrap to go soggy.

Closeup of a Crunchwrap with tempeh and rice

Instead, I would recommend making the smoky tempeh, the rice and the nacho 'cheese' sauce ahead of time and storing them in separate containers for up to around 3 days, and assemble the wraps when ready.

Also worth trying: our vegan sloppy joes.

Other delicious vegan lunch recipes

Vegan Crunchwrap supreme 1

Let me know in the comments: what's your favourite plant based lunch? If you give this vegan Crunchwrap Supreme recipe a go, be sure to tag me on Instagram (@earthofmariaa), and leave your feedback in the comments below

Recipe

Vegan Cruchwrap Supreme

5 from 3 votes
This vegan Crunchwrap Supreme is made with tempeh, dairy-free nacho 'cheese', rice and avocado. It's easy to make and perfect for a plant based lunch that's ready in 30 minutes!
Print Pin Save
Prep Time: 10 minutes
Cook Time: 15 minutes
0 minutes
Total Time: 25 minutes
Servings: 2 crunchwraps

Equipment

  • Frying pan
  • Saucepan
  • Whisk

Ingredients

For the smoky tempeh filling

For the dairy-free nacho 'cheese' sauce

Other ingredients to serve

  • ½ cup cooked rice
  • 1 large avocado mashed
  • ¼ cup vegan cheese grated
US Customary - Metric

Instructions

Make the tempeh filling

  • Heat the olive oil in a non-stick frying pan over a medium-high heat. Add the onion and garlic, cooking for 2-3 minutes, until softened.
  • Add the tempeh, sweetcorn, tomato paste, tamari, cumin and smoked paprika. Cook for 5 minutes, until the tempeh is lightly crispy.

Make the 'cheese' sauce

  • Add the coconut milk, turmeric, salt, nutritional yeast, apple cider vinegar and cornstarch to a saucepan. Whisk until the 'cheese' thickens.

Assemble the Crunchwraps

  • Place a large tortilla on a flat surface and add 3-4 tablespoon rice in the middle, spreading it out into a circle.
  • Add smoked tempeh on top, followed by a layer of mashed avocado. Finish with the homemade nacho 'cheese', and a sprinkle of grated vegan cheese.
  • Place a smaller tortilla on top and press down lightly. You can either buy a small tortilla at the store, or make your own by placing a round cup or cookie cutter in the centre of a large tortilla and cutting around the edges.
  • Fold the edges of the tortilla towards the centre until completely sealed. Press it down once again and flip.
  • Now use a spatula to transfer the Crunchwrap to a lightly greased frying pan. Cook for 3-4 minutes on each side over a medium-high heat, until crispy.

Video

Notes

Do not discard the rest of the tortilla when making the smaller circle - you can use it for homemade chips to dip in any leftover nacho 'cheese' sauce.

Nutrition (Estimate per Serving)

Calories: 737kcalCarbohydrates: 63gProtein: 29gFat: 46gSaturated Fat: 17gSodium: 1881mgPotassium: 1578mgFiber: 14gSugar: 7gVitamin A: 999IUVitamin C: 21mgCalcium: 157mgIron: 8mg
Vegan-ize any recipe!Grab our free vegan cheat sheet, packed with my favorite easy substitutions to make any recipe vegan.
Click here to pin this for later

Easy Zucchini Noodles with Peanut Sauce

by 4 Comments

When the heat gets this intense, I try to make meals that don't require much if any heat (even if the A/C is on!). I've really enjoyed my spiral slicer, which makes instant "noodles" from raw zucchini. Now, don't get me wrong—I have no problem with pasta, but in the summer heat, zucchini noodles just feel lighter. And they're ready pretty much instantly, with a few cranks of the lever, and no heat needed. If you don't have a spiral slicer, you can use your favorite noodles—rice noodles, bean-thread noodles, soba, or linguini—this works with all of them. And this recipe adds a nice twist with some tasty peanut sauce. [Read more...]

Creamy Vegan Enchilada Casserole

by 4 Comments

With this luscious creamy vegan enchilada casserole recipe, now you can have “the whole enchilada” without having to fill and roll individual tortillas! While you’ve got the oven going at 400°F, roast some veggies as a side dish. A crisp green salad rounds the meal out nicely. Photos by Evan Atlas. [Read more...]

Southwestern Tofu Scramble (Migas)

by Leave a Comment

This tasty dish, brimming with lively southwestern flavors, is a vegan version of a traditional southwestern egg dish. It's known as migas, a word that literally means "crumbs" in Spanish, in this case referring to bits of tortilla. In the original recipe, the tortilla pieces are scrambled with eggs; our vegan version replaces eggs with tofu. Serve this dish for a leisurely weekend brunch or as an easy dinner. Round out your meal with a colorful salad and simple bean dish like Refried Pinto Beans or Garlicky Skillet Black Beans. Photos by Evan Atlas. [Read more...]

50+ Healthy Vegan Dinner Ideas

by Leave a Comment

healthier VEGAN dinner recipes

If you're looking for a tasty vegan dinner, you've just hit the jackpot! From mushroom steaks to salads to enchiladas and Indian-inspired dishes like vegan chana masala or Madras lentils, there's something for everyone in this list of 50+ healthy vegan dinner ideas.

50+ Healthy Vegan Dinner Ideas

From mushroom steaks to salads to enchiladas, there's something for everyone in this list of 50+ healthy vegan dinner ideas.

Portobello Mushroom Steak

This Portobello Mushroom Steak is easy to whip up and perfect to serve for any occasion. This steak can be enjoyed with potatoes, rice, or your favorite salad. And, it's ready in just thirty minutes!

Massaged Kale Salad with Orange-Miso Dressing

This Massaged Kale Salad with Orange-Miso Dressing is packed with healthy greens and loaded with healthy nutrients. It's vibrant, refreshing, and full of sweet and savory flavors. This salad is also versatile and welcomes the addition of any new vegetables!

Hummus, Cucumber, and Avocado Wrap

Hummus, Cucumber, and Avocado Wrap makes for a lovely refreshing dinner. It's light and straightforward—perfect for a quick, tasty dinner!

Thai-Flavored Tossed Salad

This flavorful Thai-Flavored Tossed Salad is packed with protein and nutritious vitamins. You'll find broccoli, cucumber, carrots, and more in the salad. Dressed with a savory dressing and topped with crunchy peanuts, this salad makes for a beautiful vegan dinner.

Easy Zucchini Noodles with Peanut Sauce

Easy Zucchini Noodles with Peanut Sauce are a combination of zucchini, broccoli, and crisp bell peppers tossed in a delicious homemade peanut sauce. They're packed with flavor and taste sweet and spicy in all the right places.

Stacked Vegan Cheese Enchiladas

These Stacked Vegan Cheese Enchiladas give a little twist to the traditional Mexican favorite. They're garnished with shredded crisp lettuce and black olives. Melty-gooey and full of delicious vegan cheese, these enchiladas are ready to enjoy in just thirty minutes—perfect for a weeknight meal.

Mango Lentil Salad with Cilantro-Lime Dressing

Unique spicy flavors are matched with satisfying sweetness in this delightful Mango Lentil Salad with Cilantro-Lime Dressing. Mango, cumin, and coriander dance together with every bite, creating a delicious experience.

Enlightened Miso Power Bowl

This Enlightened Miso Power Bowl is packed with healthy nutrients and vitamins. It is made with sesame seeds, hemp seeds, quinoa, and a few other simple, good-for-you ingredients. In addition, this power bowl is made with perfectly roasted sweet potatoes and will keep you full and satisfied for hours!

Papaya or Mango and Black Bean Salad

This delightful Papaya or Mango and Black Bean Salad is perfect—even for carnivores! It's filled with delicious ingredients like black beans and crisp red bell peppers, and it's topped with a few lime wedges. This sweet salad is very low in calories and packed with nutritious vitamins.

Vegan Thai Asparagus Stir-Fry

This Vegan Thai Asparagus Stir-Fry makes for a delicious, light, refreshing meal. It's loaded with healthy asparagus and tossed with fresh mint. This stir-fry has a beautiful flavor and pairs great with anything! It is versatile and satisfying.

Mixed Green Salad with Beets and Walnuts

Mixed Green Salad with Beets and Walnuts is satisfying and filling all at once. It has a great crunch to it and boasts a beautiful color. This salad is packed with flavor and healthy nutrients. It's light, refreshing, and satisfying all in one.

Kale with Fennel Salad with Cranberries and Walnuts

This colorful Kale with Fennel Salad with Cranberries and Walnuts is a great mix of healthy greens, cranberries, and walnuts. It's tossed in a homemade sherry dressing and is ready to enjoy in under 30 minutes. This vegan dinner is packed with healthy ingredients and is sure to keep you full and satisfied!

Maple-Sriracha Brussels Sprouts with Cranberry Wild Rice

Maple-Sriracha Brussels Sprouts with Cranberry Wild Rice is a delicious vegan dinner. It's under 500 calories and has 10 grams of protein. Enjoy the crunchy texture and a sweet wild rice taste in every forkful, bite after bite.

Massaged Kale Salad with Cranberries and Cashews

This festive Massaged Kale Salad with Cranberries and Cashews is delicious and beautiful. It's very low calorie and delivers a delightful texture with each bite. This vegan dinner is perfect for serving on any occasion or for just enjoying dinner.

Mixed Greens Salad with Apples, Carrots, and Pickled Beets

This healthy vegan dinner is simple, colorful, and juicy. It's made with healthy baby greens, Granny Smith apples, carrots, and beets. This Mixed Greens Salad with Apples, Carrots, and Pickled Beets is a great salad to enjoy for any occasion.

Pear and Toasted Walnut Salad with Cranberry Vinaigrette

This salad combines pears, walnuts, and cranberries, creating a great textured, beautifully flavored vegan dinner. It has the perfect balance of bitter green to sweet cranberry and is simple to toss together. This Pear and Toasted Walnut Salad with Cranberry Vinaigrette is delicious and boasts a festive vibe.

Carrot and Broccoli Salad with Green Olives

This savory Carrot and Broccoli Salad with Green Olives can become addicting, but when it's made with such healthy ingredients, that isn't a big deal at all! Enjoy slight hints of fresh dill, crisp carrots, and perfectly cooked broccoli with every forkful. It stores well in the refrigerator and tastes even better the following day!

Lettuce Wrap Salad with Three Sauces

Lettuce Wrap Salad with Three Sauces features perfectly crisp lettuce and savory marinated vegetables. The lettuce wrap filling can be enjoyed warm or cold and tastes especially delicious with the three homemade sauces. A recipe for a nutty peanut sauce, savory cilantro, and tamari sauce is included.

Tofu and Mango Vegan Tacos

These Tofu and Mango Vegan Tacos are colorful, delicious, and bursting at the seams with bold, sweet flavors. They are perfect for enjoying any day of the week and have less than 600 calories. These tacos make for a nutritious vegan dinner.

Fresh Chickpea Buddha Bowl

This Fresh Chickpea Buddha Bowl is a delightful combination of quinoa and vegetables. It has 46 grams of protein, making it super filling and satisfying. This vegan dinner comes together in just half an hour and is sure to delight everyone you're serving!

Black Bean Salad with Tomatoes, Olives, and Croutons

Black Bean Salad with Tomatoes, Olives, and Croutons is a bright, colorful, and delicious vegan dinner idea. Enjoy crisp yellow bell peppers, tangy tomatoes, and salty olives combined to create a satisfying taste. This salad is light and delicious!

Buffalo Cauliflower Tacos

These vegan Buffalo Cauliflower Tacos are the perfect amount of spicy, easy to make, and vegan. The cauliflower is baked to crispiness and tossed in a delicious buffalo sauce. This recipe even includes delightful little tricks and tips to follow to ensure your tacos taste amazing every time.

Red Lentil Curry

Red Lentil Curry is a simple recipe that comes together quickly with ingredients you probably already have on hand! It takes less than 30 minutes to make and has a heavenly, creamy texture. This recipe is made with coconut cream, red lentils, and is vegan-friendly!

Simple Vegan Summer Orzo Salad

Orzo, grape tomatoes, and a few other simple ingredients are all you need to make this Simple Vegan Summer Orzo Salad. It only takes 10 minutes to prepare and 15 minutes to cook, making it a great weeknight vegan dinner. This salad is high in protein and bursting with juicy flavors.

Sweet Potato Quesadillas

Caramelized onions, kale, and healthy black beans make these Sweet Potato Quesadillas nutritious and delicious! This simple vegan dinner is kid-friendly and boasts lovely flavors. Enjoy kale, sweet potato, and a side of salsa with these quesadillas.

Vegan Chopped Power Salad with Almond-Miso Dressing

Vegan Chopped Power Salad with Almond-Miso Dressing is a delicious and nutritious vegan dinner. This power salad is packed to the brim with sweet, salty, and nutty flavors in every bite.

Mediterranean Kidney Bean Salad

This protein and fiber-packed Mediterranean Kidney Bean Salad will keep you satisfied and full for a long time. It is made with kidney beans and tossed with garlic, chopped green pepper, and a few other simple ingredients. This simple salad is scrumptious and hearty enough to enjoy on its own.

Green Vegetables and Tofu Stir-fry

Green Vegetable and Tofu Stir-Fry is made with perfectly marinated tofu and healthy vegetables like snow peas, carrots, and asparagus. This stir-fry is simple to make and requires very little time.

Thai Red Curry with Asparagus and Tofu

Thai Red Curry with Asparagus and Tofu is a dream to make and so tasty to eat. It can be enjoyed best over rice for a well-balanced, hearty meal. This curry dish is packed with heavenly taste! Enjoy the curry flavor with asparagus, red bell pepper, and lime wedges. This meal is simple and delicious!

Curried Red Lentil & Quinoa Bowls with Chutney

Simple, quick, and nutritious are the first three words that come to mind to describe this delightful red lentil and quinoa bowl. Curried Red Lentil & Quinoa Bowls with Chutney have a great texture and bold flavor.

Cauliflower and Chickpea Coconut Curry

This curry dish is exploding with flavor! It is made with cumin, turmeric, chickpeas, and the perfect combination of spices. Cauliflower and Chickpea Coconut Curry is a delicious meal suitable for any day of the week.

Indian-Inspired Lentil & Eggplant Curry

Tender pieces of eggplant will surprise you in every bite of this delicious curry. It is packed with flavor and pairs nicely with fluffy white rice. Indian-inspired Lentil & Eggplant curry takes just ten minutes to prepare and is sure to be well-loved!

Lentil Kibbeh

This healthy vegan dinner bursts with flavor and is light and crunchy with fresh, crisp lettuce. It is drizzled with a creamy yogurt dressing and ready to enjoy in just one hour. Lentil Kibbeh is delicious and healthy.

Lightened-Up Black Bean Burrito Bowls with Carrot Rice

These Lightened-Up Black Bean Burrito Bowls with Carrot Rice are colorful and bursting with nutritious vitamins. This dish has many vegetables, such as carrots, red bell pepper, and onion. And each bowl is under 100 calories!

Photo Credit: www.deliciouseveryday.com

Falafel Bowl

Drizzled in tahini sauce, this Falafel Bowl is bursting with flavor! It's light, refreshing, and simple to make, making it a winner for weeknight dinners. This dish is gluten- and dairy-free. The recipe is fantastic and even includes some tips and tricks to make your meal even better!

Photo Credit: www.deliciouseveryday.com

One-Pot Vegan Chickpea Curry

One-pot recipes are our favorite here! Easy prep, easy cooking, AND easy clean-up. It doesn't get better than that, does it? This One-Pot Vegan Chickpea Curry is super easy to make. Simply toss the ingredients in a pot and let it cook! This Indian-inspired meal is ready in just 20 minutes.

Photo Credit: www.deliciouseveryday.com

Indian Vegetable Curry

Fragrant and flavorful, this vegetable curry is going to be your next favorite meal. This Indian Vegetable Curry is full of the familiar curry spice you know and love, along with healthy vegetables. This dish has green beans, tomatoes, onions, and more! It's filled to the brim with nutritious ingredients and will make your house smell incredible!

Photo Credit: www.deliciouseveryday.com

Mushroom, Lemon, and Lentil Salad 

This simple Mushroom, Lemon, and Lentil Salad comes together with just a handful of ingredients you probably already have. It's easy to make and packed with nutrition. This salad has a great tart taste with a hint of lemony freshness.

Photo Credit: www.deliciouseveryday.com

Vegan Burrito Bowl 

This Vegan Burrito Bowl is a quick, simple, and tasty way to get in tons of vegetables and enjoy a hearty, healthy meal. This burrito bowl is made with corn, black beans, romaine lettuce, and a few other crisp vegetables. It's also topped with creamy homemade guacamole!

Photo Credit: www.deliciouseveryday.com

5-Minute Vegan Lentil Salad

This 5-Minute Vegan Lentil Salad really does only take 5 minutes! It tastes so good you’ll think it’s a cheat meal. But rest assured, this lentil salad packs a punch. There are a ton of healthy nutrients and vitamins in it that will have you feeling your best!

Photo Credit: www.deliciouseveryday.com

Artichoke Salad with Chickpeas, Watercress, and Almonds

This wonderful salad is easy to make and tastes very refreshing. Artichoke Salad with Chickpeas, Watercress, and Almonds is a great meal that takes little time to prepare! In addition, this salad is tossed in a heavenly homemade dijon mustard vinaigrette dressing.

Warm Cauliflower & Israeli Couscous Salad

This wonderful Warm Cauliflower & Israeli Couscous Salad is easy to make! It is packed with protein and full of vegetables. This salad makes for a heavenly dinner.

Fiery Fruit & Quinoa Salad

Fiery Fruit & Quinoa Salad is bursting with juicy goodness. It's the perfect blend of sweet and spicy. This salad is filling and dressed with a chia chipotle vinaigrette.

Autumn Nourish Bowls

An Autumn Nourish Bowl is a comforting way to end a busy day. It's basically like a hug in a bowl! These bowls are filled with Brussels sprouts, sweet potato, quinoa, and kale. These beautiful bowls are loaded with protein and will definitely keep you full and satisfied. 

Thai Kabocha Squash Curry

Thai Kabocha Squash Curry makes for a fantastic vegan dinner. The recipe even makes enough for you to enjoy the following day, too! This curry dish is packed with protein and can be garnished with Thai basil leaves for maximum flavor.

Wild Rice, Lentil, & Cranberry Stuffed Delicata Squash

This delightful Wild Rice, Lentil, & Cranberry Stuffed Delicata Squash is very healthy and very simple to make. It only requires 10 minutes to prepare and is packed with 9 grams of protein. This dish is a treat for those who crave exotic textures!

Lentil Taco Bowls

This Lentil Taco Bowl is packed with smokey flavors and a hint of spice with the tahini cheese sauce. These bowls are brightly colored and look beautiful served for dinner.

Thai Fried Rice with Broccoli and Mushrooms

This bold dish is one you're sure to love! It's made with delicious rice, fresh broccoli, and mushrooms. You'll be ready to chow down on in just thirty minutes! Thai Fried Rice with Broccoli and Mushrooms is bound to be a family favorite.

Brown Rice Pilaf with White Beans, Shiitakes, and Spinach

This homey Brown Rice Pilaf with White Beans, Shiitakes, and Spinach is loaded with nutritious flavor. This simple dish makes a delicious vegan dinner or hearty lunch.

Kale, Romaine, and Apple Salad with Sesame-Avocado Dressing

Here’s a fresh and crunchy Kale, Romaine, and Apple Salad with Sesame-Avocado Dressing with a double dose of sesame (tahini and seeds). It's healthy and delicious!

Sesame Zucchini “Noodles” with Snow Peas

These Sesame Zucchini "Noodles" with Snow Peas has a contrast of flavors and textures, from the crunch of the snow peas to the tender raw zucchini “noodles.” Though nice and light, the sesame dressing and two kinds of seeds—sesame and sunflower—give it substance.

Raw Cauliflower Rice Sushi Bowl

This Raw Cauliflower Rice Sushi Bowl contains all the flavor and nutrition of sushi, but requires only half the effort! Instead of rolling the ingredients into a traditional makizushi, you just toss them together in a bowl—no muss, no fuss.

Roasted Red Bell Pepper Soup

This Roasted Red Bell Pepper Soup is good served hot or chilled and can be a nutrition powerhouse! It's packed with protein, vitamins and minerals, fiber, and antioxidants.

I hope you've found the perfect healthy plant based dinner here! For more creative recipes, check out these ideas:

Also try: our Garlicky Grainy Mustard Vinaigrette.

Also try: our Zucchini With Mint.

Also try: our vegan sloppy joes.

Also try: our vegan pot pie casserole.

Also try: our cauliflower fried rice.

Super-Easy Vegan Tortilla Casserole

by 10 Comments

This Super-Easy Vegan Tortilla Casserole is my favorite in-a-hurry casserole filled with southwestern flavors. The recipe involves throwing together a lot of convenient ingredients like canned beans and tomatoes, and frozen corn, but it's unbelievably good when you need an emergency dinner. While it's in the oven, steam a big batch of broccoli or prepared stir-fried collard greens, and make a salad or a raw veggie platter. Adapted from Vegan Express.  Photos by Evan Atlas.  [Read more...]

Vegan Pizzadillas (Pizza + Quesadilla)

by 2 Comments

This recipe for Vegan Pizzadillas, a fast and fun dinner idea, is a mash-up of pizza and quesadillas. Basically, you're filling soft taco-size tortillas with the kinds of ingredients you'd use for making pizza-marinara sauce, vegan cheese, and lots of veggies. And you can just wing it as far as measurements, too.

About the Recipe

For a one-person meal, cut the recipe in half. All you need to complete this meal is a substantial salad with some cooked quinoa, beans or chickpeas, and/or sunflower seeds for a protein boost. This serves 2 hungry people or 4 moderately (1 or 2 pizzadillas per serving). Photos by Hannah Kaminsky.

[Read more...]

Chickpea and Sweet Potato Burger

by Leave a Comment

Sweet potato and chickpeas blend into a smoky, hearty patty that bakes up firm and satisfying - no frying required. These Chickpea and Sweet Potato Burgers are easy to make ahead and reheat beautifully.

Chickpea and sweet potato burger stacked vertically

Key Ingredients & Substitutions

  • Sweet potato. Roasted sweet potato gives the patties their natural sweetness, moisture, and binding power. One medium sweet potato yields about 1 cup of flesh once cooked and peeled. You can also use leftover baked sweet potato to save time. Butternut squash works as a substitute with a slightly more neutral flavor.
  • Chickpeas. A 540 ml (about 19 oz) can of chickpeas provides the bulk and protein that makes these patties substantial. Make sure they're well-drained and rinsed before going into the food processor - excess moisture leads to soggy patties. Love chickpeas? Try these Vegan Chickpea Patties too.
  • Barbecue sauce. This is where most of the flavor comes from. Use your favorite vegan BBQ sauce - smoky, sweet, or spicy all work well. Homemade or store-bought, just make sure it's vegan (most are, but worth checking the label).
  • Chili seasoning. Adds warmth and depth to complement the BBQ sauce. Use a mild blend for a family-friendly burger, or go with a spicier mix if you like heat. You can also swap in a combination of cumin, smoked paprika, and garlic powder.
  • Breadcrumbs. The binder that helps the patties hold their shape. Regular or panko both work. For gluten-free, use certified gluten-free breadcrumbs or finely crushed gluten-free crackers.

Helpful Tips

Don't over-process the mixture. The food processor is key for getting a uniform, pliable mixture - but stop before it becomes completely smooth. A little texture from the chickpeas helps the patties hold together and gives them a more satisfying bite.

Chill before baking. After forming your patties, freeze them for at least 15 minutes before they go in the oven. This firms them up so they don't fall apart when you transfer them to the baking sheet, and helps them hold their round shape during baking.

Watch your sweet potato moisture. Once you've cooked and peeled the sweet potato, let it cool fully before using. If it seems particularly moist, blot it gently with a paper towel. Too much moisture is the main reason patties come out soft instead of firm.

Use wet hands to shape the patties. The mixture can be a little sticky. Lightly wetting your hands before forming each patty makes it much easier and gives you cleaner edges.

Make them ahead. These patties are great for meal prep - form them, wrap individually, and refrigerate for up to 2 days before baking. Or bake a full batch and refrigerate the cooked patties for quick weeknight dinners.

Variations

  • Spicy version. Add ½ teaspoon of cayenne pepper or a tablespoon of sriracha to the food processor for a burger with real heat.
  • Smoky BBQ. Use smoked BBQ sauce and add a teaspoon of smoked paprika for an extra layer of smoky flavor throughout.
  • Black bean swap. Replace the chickpeas with a well-drained can of black beans for a slightly different texture and earthier flavor profile - similar to these Vegan Chipotle Black Bean Burgers.
  • Add roasted corn. Fold in ¼ cup of roasted corn kernels after processing for a sweet, smoky burst in every bite.
  • Gluten-free. Swap the breadcrumbs for certified gluten-free breadcrumbs and serve on a gluten-free bun or in a lettuce wrap.
  • Herb boost. Stir in 2 tablespoons of finely chopped fresh cilantro or parsley after processing for brightness.

Serving Ideas

Stack these on toasted hamburger buns with the classic lineup - vegan mayo, lettuce, sliced tomato, and pickles. The smoky-sweet flavor of the patty pairs especially well with a tangy sauce, so don't skip it. A creamy Easy Vegan Coleslaw on the side adds the perfect crunch.

They're also wonderful served without bread - break a patty over a grain bowl or hearty green salad with a drizzle of BBQ sauce or tahini dressing. If you're feeding a crowd, put out a spread of toppings and let everyone customize their own burger.

Storing & Freezing

Cooked patties keep well in an airtight container in the refrigerator for up to 4 days. Reheat in a 350°F oven for about 10 minutes, or in a skillet over medium heat for a few minutes per side. Avoid the microwave - it softens the texture.

These patties freeze well. Let them cool completely after baking, then freeze in a single layer before transferring to a freezer bag with parchment between each patty. They'll keep for up to 2 months. Reheat from frozen in a 350°F oven for about 15-18 minutes until heated through.

Chickpea and sweet potato burger on a plate

More Vegan Burgers & Patties

If you loved this recipe, here are a few more vegan burgers to try:

Recipe

Chickpea and sweet potato burger on a plate

Chickpea and Sweet Potato Burger

4.83 from 17 votes
These Chickpea and Sweet Potato Burgers are smoky, hearty, and satisfying — baked (not fried) and easy to prep ahead for quick weeknight dinners.
Print Pin Save
Prep Time: 15 minutes
Cook Time: 50 minutes
Total Time: 45 minutes
Servings: 5 burgers

Ingredients

US Customary - Metric

Instructions

  • Preheat the oven to 400°F. Pierce the sweet potato a few times with a fork and bake for 45–50 minutes until completely tender. (Alternatively, microwave on high for 8–10 minutes.) Once cool enough to handle, peel and measure out 1 cup of flesh.
  • Reduce the oven temperature to 350°F and line a baking sheet with parchment paper.
  • Add the sweet potato flesh, chickpeas, barbecue sauce, salt, chili seasoning, and breadcrumbs to a food processor. Pulse until the mixture is uniform and holds together — stop before it becomes completely smooth. Scrape down the sides as needed.
  • With lightly wet hands, divide the mixture into 5 equal portions and shape into round patties about ½ inch thick. Place on the prepared baking sheet and freeze for 15 minutes to firm up.
  • Bake for 30 minutes, flipping carefully at the 15-minute mark, until the patties are firm and lightly golden on both sides. Let cool for 5 minutes before serving.
  • Toast the hamburger buns. Spread vegan mayo on the inside of each bun, then stack with a patty, lettuce, tomato, and pickles. Serve immediately.

Nutrition (Estimate per Serving)

Calories: 145kcalCarbohydrates: 27gProtein: 5gFat: 2gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 227mgPotassium: 142mgFiber: 2gSugar: 4gVitamin A: 3774IUVitamin C: 1mgCalcium: 70mgIron: 2mg
Vegan-ize any recipe!Grab our free vegan cheat sheet, packed with my favorite easy substitutions to make any recipe vegan.

Healthy Pasta with Vegan Alfredo Sauce

by 5 Comments

If you've been looking for a healthier alfredo pasta sauce recipe (that's also vegan!), here it is. This one, which you can make with either silken tofu or cannellini beans, is mild and creamy, but harbors a fraction of the fat and calories of the traditional cream-based sauce. While the pasta is tasty in an of itself, what totally makes it for me are the veggie toppings, which can be varied each time. This is delicious with a briny salad like Chickpea and Carrot Salad with Parsley and Olives and some tomato wedges. Photos by Hannah Kaminsky. [Read more...]

6 Basic Guidelines for the Nutritarian Diet

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Here are 6 basic guidelines for following a nutritarian diet plan, excerpted from The End of Dieting: How to Live for Life* by Joel Fuhrman, MD. © 2014 HarperOne, reprinted by permission.

Everybody can do this, and here's how. But remember: These are just general guidelines; you don't have to follow them precisely. For example, you can go above or below the general serving recommendations depending on your height and degree of physical activity or exercise. A world-class athlete may need triple the calories of a sedentary office worker.

This article was written by Dr. Joel Fuhrman. You can learn more about him at Dr. Fuhrman

6 Basic Guidelines for the Nutritarian Diet

To call yourself a nutritarian, follow these six basic guidelines:

1. Eat a large salad every day as your main dish.

Spinach, chickpea, and artichoke salad

This salad should include lettuce, tomatoes, shredded onion, and at least one shredded raw cruciferous vegetable, such as chopped kale, red cabbage, nappa cabbage, arugula, watercress, or baby bok choy.

Use a variety of greens, including romaine, mixed greens, mesclun mix, arugula, baby spinach, Boston lettuce, and watercress.

For added veggies, choose from red and green bell peppers, cucumbers, carrots, bean sprouts, shredded red or green cabbage, chopped white and red onions, lightly sautéed mushrooms, lightly steamed and sliced zucchini, raw and lightly steamed beets and carrots, snow peas, broccoli, cauliflower, and radishes. I often add some frozen peas and beans to my salads too.

Add a healthy dressing (one that is nut and seed based). I usually make a huge salad, share it with family members, and have enough left over for later in the day or the next day. Remember, for superior health, the green salad is the main dish, not the side dish.

For inspiration, browse my vegan salad recipes!

2. Eat at least a half cup, but preferably closer to 1 cup, of beans a day.

Quick black bean and sweet potato chili recipe

This means eating a bean burger, a bean loaf, or a veggie-bean soup or putting beans on your salad or in a stew or chili in the evening.

In our household, we almost always make a giant pot of veggie bean soup once a week. After eating the soup that day, I portion it into eight containers and refrigerate or freeze it so I can take it to work with me or use it when I need it.

Quick tip: Use some of the soup you made as a unique salad dressing base by adding some flavored vinegar and nuts. Blend in a high-powered blender until smooth.

3. Eat one large (double-size) serving of lightly steamed green vegetables a day.

Simple Garlicky Greens

This means a bowl of asparagus, chopped kale with a delicious mushroom/onion sauce, green beans, steamed zucchini, bok choy, artichokes, cabbage, or collard greens.

Don't overcook greens; thirteen minutes of steaming is plenty. The longer you cook them, the more micronutrients you burn off, which wastes the effects of phytochemicals.

Green vegetables need to be fully chewed (to the consistency of nearly liquid in your mouth) for you to fully benefit from their anticancer phytonutrients.

4. Eat at least 1 ounce of nuts and seeds per day if you're female and at least 1.5 ounces of nuts and seeds per day if you're male.

Oatmeal with nuts and dried fruits

Remember, don't use nuts and seeds as snacks. They are the healthiest way to take in fat with meals and demonstrate a powerful effect on extending the human lifespan. The fat from nuts and seeds, when eaten with vegetables, increases the phytochemical absorption from those veggies.

That's why I typically recommend that nuts and seeds be part of your salad dressing, too. Also, at least half of this intake should be from walnuts, hemp seeds, chia seeds, flaxseeds, and sesame seeds because they have unique protective properties, such as lignans and omega-3 fatty acids.

Eating 3 to 4 ounces of nuts and seeds a day isn't too much if you're active and slim. There's no problem with eating even more than 4 ounces of nuts and seeds per day if you're an avid exerciser or athlete who needs the calories.

I have worked with professional football players and Olympic skiers who follow this diet style; obviously, they need lots more seeds and nuts, and other food too.

Eat nuts and seeds raw, or just lightly toasted, because the roasting process alters their beneficial fats. Commercially packaged nuts and seeds are also frequently cooked in oil and are heavily salted.

If you want to add some flavor, lightly toast seeds and nuts in a toaster oven on one low toasting cycle. This doesn't deplete their beneficial properties.

Don't toast to the point of dark browning, however, as this can cause carcinogenic compounds called acrylamides to be formed. You can also bake them in a 250°F oven for about fifteen minutes, or until very lightly browned.

5. Eat mushrooms and onions every day.

Easy vegan mushroom gravy

Both mushrooms and onions have powerful anticancer benefits. Mushrooms are better eaten cooked because some mushrooms contain a mild carcinogen called agaritine. It is gassed off during cooking.

Only the Agaricus genus of mushrooms-which includes the common white, brown, button, cremini, and portobello mushrooms-contains agaritine. Shiitake, chanterelle, enoki, morel, oyster, and straw mushrooms belong to different genera that don't contain agaritine. But they should also be cooked to reduce the risk of any potential contamination with microbes.

It's still not entirely clear whether agaritine is a health risk, but play it safe and cook most of your mushrooms with your other vegetables, or water-sauté them in a wok or other pan. Keep a container of cooked mushrooms in your fridge to add to salads and vegetable dishes regularly.

6. Eat three fresh fruits a day.

Winter fruits - grapes, oranges, pears

Fresh fruits aren't just nutritious and delicious, they also protect against disease. The phytochemicals in fruits have anticancer effects, and berries have even been shown to protect the brain from dementia in later life. Try to eat one serving of berries or pomegranate a day as part of your total fruit intake.

When eaten with a meal, vegetables dilute and slow your body's absorption of glucose and fructose, so it's best to eat fruit as part of your vegetable-based meal, either mixed in with your salad or as a dessert.

If you're physically active, you can certainly eat more than three fruits a day, but it's still best to avoid fruit juice and too much dried fruit, such as dates, raisins, figs, and prunes, because they are calorically dense and could elevate your blood sugar if you eat them in large amounts.

When making a recipe or dessert that contains dried fruit for flavor and sweetness, limit the amount to 2 tablespoons per serving. That means one Medjool date or two Deglet Noor dates per dessert serving; otherwise, you could be consuming too much simple sugar.

That's it. Six simple guidelines to follow.

That's not so difficult to do, is it? Can you imagine what would happen if everyone in the United States followed these guidelines?

  • We would stop the healthcare crisis in its tracks and save billions of dollars on medical expenses.
  • We would save millions of lives from premature death.
  • We would reduce rates of heart disease, stroke, dementia, and cancer by more than 80 percent.
  • We would have less crime, and a more successful, intelligent, and productive workforce.
  • We would have many fewer people in nursing homes, fewer stroke victims, and fewer elderly people suffering from dementia and unable to enjoy life.

Nutritarian Daily Checklist

Make copies of this chart and check off each point each day.

  • Eat a large salad as the main dish for at least one meal.
  • Eat at least a half cup, but preferably closer to 1 cup, of beans.
  • Eat one large (double-size) serving of steamed green vegetables.
  • Eat at least 1 ounce of nuts and seeds if you're female and at least 1.5 ounces of nuts and seeds if you're male. Half of them should be walnuts, hemp seeds, chia seeds, flaxseeds, or sesame seeds.
  • Eat some cooked mushrooms and raw and cooked onions.
  • Eat at least three fresh fruits.

More

For more tips on plant-based nutrition, make sure to browse VegKitchen's Healthy Vegan Kitchen resources.

PLUS: Can Apple Cider Vinegar Help You Lose Weight?

Chickpea Wraps

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These Chickpea Wraps are deliciousand a bit spicy! Perfect for meal prepping, these wraps will become a staple in your diet.

chickpea wraps cut in half on a table
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These tasty wraps are great for a grab-and-go lunch and can last quite a while in the fridge. In fact, the filling is so versatile, you can just whip up a batch or two to use throughout the week in pitas, paired with rice in a Buddha bowl, stuffed into peppers, or even sprinkled over pizza!

This Chickpea Wraps recipe is...

  • Vegan
  • Vegetarian
  • Quick & easy to make
  • Great for meal prepping
  • A good source of protein

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

How to Make Chickpea Wraps

  1. Heat olive oil with chickpea spices, then add the chickpeas and cook for 5-10 minutes.
  2. In a separate bowl, mix together ingredients for the sauce.
  3. Assemble your wraps.
  4. Roll up and serve with a lemon wedge-it's delicious!

Full directions for how to make Chickpea Wraps are in the printable recipe card below.

Variations

Swap the chickpeas. Instead of chickpeas, you can make this same vegan wrap with white cannellini beans for a completely different flavor.

Mix up the sauce. Try swapping out the tahini sauce for a green goddess dressing or your favorite dairy free Caesar dressing.

Chickpea Wraps FAQs

What are chickpeas?

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

What are the health benefits of chickpeas?

Eating legumes is great for your health! These foods are naturally rich in vegetable proteins, vitamins, minerals, and dietary fiber. In addition, their fat content is low and - like all plant foods - they don't contain cholesterol.

More Tasty Recipes

If you love these chickpea wraps, be sure to check out these other tasty vegan recipes:

Recipe

Chickpea Wraps

4.96 from 25 votes
These Chickpea Wraps are delicious-and a bit spicy! Perfect for meal prepping, these wraps will become a staple in your diet.
Print Pin Save
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Servings: 4 servings

Ingredients

Chickpeas

Sauce

Wrap

  • 1 cup cooked rice
  • ½ cup corn
  • coriander to taste
  • 4 tortillas
US Customary - Metric

Instructions

  • Heat 2 tablespoons olive oil with all the chickpea spices for a few minutes. Add the chickpeas and cook for 5-10 minutes.
  • In a separate bowl, mix together ingredients for the sauce.
  • Assemble your wraps by placing a ¼ cup of rice, coriander, corn, chickpea mix, and the sauce in the middle of a tortilla.
  • Roll up your wraps and serve with a lemon wedge-it's delicious!

Nutrition (Estimate per Serving)

Calories: 447kcalCarbohydrates: 40gProtein: 10gFat: 29gSaturated Fat: 4gPolyunsaturated Fat: 9gMonounsaturated Fat: 15gSodium: 512mgPotassium: 324mgFiber: 4gSugar: 3gVitamin A: 341IUVitamin C: 10mgCalcium: 101mgIron: 4mg
Vegan-ize any recipe!Grab our free vegan cheat sheet, packed with my favorite easy substitutions to make any recipe vegan.

Healthy Vegan School Lunch Ideas

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Summer always seems to disappear quickly, and back-to-school days find parents scrambling to get the kids ready. One thing you can check off your to-do list is finding  healthy school lunch recipes.

vegan school lunches

If your child is vegan or vegetarian, that adds to the challenge. Don't despair! With our handy list of recipes and ideas, creating easy, tasty school lunches will be a breeze.

And, if you like the idea of having all of our best school lunch ideas, tips, and tricks in one neat package, you may want to check out our Healthy Plant Based School Lunches E-Book.

Here are some of the tips that will keep you sane from the first day of school to the last:

1. Keep your lunch-making supplies together.

Keeping everything you need for prepping lunches in one place makes for a much more efficient morning "rush hour." In one cabinet, you can store the lunch boxes, sandwich bags, thermoses, plastic spoons and forks, toothpicks, and small plastic storage containers. I also keep packaged snacks with these supplies for easy access.

2. Stock up on cold packs.

Make sure you have plenty of freezer packs available at the start of the school year. Somehow these things never make it back into my freezer in the evening, so having spares is essential. I like these slim ones that are easy to stack together in the freezer.

3. Vary the types of bread used for sandwiches. 

Bagels, rolls, pita pockets, English muffins, raisin bread, and even fresh flour tortillas or "wraps" can add interest to standard sandwich fare. Check out our sandwich and wrap recipes for ideas.

Macaroni confetti salad

4. Consider a thermos.

Dishes that taste just as good warm or at room temperature are more successful than those that need to stay hot (but usually don't).

If your child's school has a microwave available, your thermos offerings can include macaroni and cheese, soups, and leftover casseroles.

Lunch box fruit salad

5. Make fruit appealing.

Fruit packed into lunch boxes can come home uneaten unless you try some simple tricks. Small chunks of fruit, such as strawberries, grapes, melon, tiny seedless orange sections, and such, served on a skewer (long cocktail toothpicks are perfect), are always eaten.

Similarly, apple slices are more likely to be eaten if you supply a tiny container of peanut butter to dip them into.

Hummus, pita, and veggies

6. Raw vegetables are better with dip. 

When sending carrots (or baby carrots), celery, bell peppers, etc. - cut them into strips and add a tiny container of your child's favorite dressing or dip.

Natural store-bought or homemade hummus is a great choice, as is vegan ranch dressing. Add wedges of pita bread for dipping, too.

Granola for lunch


7. Cereal is an unexpected treat at lunch.

Pack some nutritious cereal in a lidded bowl-shaped container, and your child can add his or her favorite nondairy milk to it (vanilla almond milk is particularly good with cereal) when it's time to eat.

Teamed with a banana, this makes a filling meal. And it's always fun to eat breakfast at "weird" times.

Crunchy Granola Muffins recipe

8. Make wholesome homemade muffins.

Muffins are always a crowd pleaser, and it's super easy to make tasty ones that are actually healthy too.

Check out these Chocolate Chip Banana Muffins or these Magic Vegan Muffins for starters.

Pack a wedge of vegan cheese or a container of coconut yogurt, plus fresh fruit to go along with them.

BBQ Chickpea pita sandwich

9. Salads in pita bread or in wraps appeal to kids with more adventurous palates.

Augment simple salads of lettuce, tomato, peppers, and cucumbers with chickpeas, chunks of baked tofu, chickpeas or other beans, and grated nondairy cheese.

Keep pita sandwiches fresh by wrapping them first in foil, then placing them in sandwich bags.

Peanut Butter Dip for Apples or Veggies

10. Expand on PB & J.

Try cashew, almond, or sunflower butters, and no-sugar added fruit spreads or apple butter for a change of pace.

Vegan veggie burger emergency dinner

11. Pack a veggie burger.

Veggie burgers make a surprisingly good packed lunch. Serve it on a whole grain roll or English muffin, with your child's favorite condiments for a fun surprise.

Veggie Deli Hero Sandwiches

12. Faux meats can expand lunch box variety.

Vegan deli slices might especially appeal to teens. "Chicken" or "turkey"-style slices on soft whole grain bread appeal to tastes of any age.

Veggie Deli Heroes with Herb Mayonnaise are a great choice that will appeal to older kids and teens.

"Tofuna" - tuna-style tofu sandwich spread recipe


13. Vegan "Tuna"or "egg" salads.

These are delicious stuffed into pitas or in sandwiches. Check out these recipes for "Tofuna" Salad Sandwich Spread; Tofu Eggless "Egg" Salad; and Sharon's Chickpea Salad or Sandwich Spread) to get you started.

Lunch box pasta salad

13. Pasta salad is an appealing lunch option.

Use small shapes such as elbows, wagon wheels, shells, or tiny tubes, which pack well into containers.

Add your child's favorite veggies-steamed broccoli, peas, corn and carrots, plus olives and their favorite dressing can add up to nice lunch box fare.

Check out all my favorite pasta salad recipes here.

Vegan Chocolate Chip Oatmeal Cookies

14. Wholesome homemade cookies.

Cookies make a perfect after-school snack when served with almond milk. And the next day, you can pack the extras in their lunch box. Check out these vegan cookie recipes to get baking!

SCHOOL SNACKS

Snacks packed for school, whether for snack time or as an extra treat for the lunch box, should be simple and neat.

Explore natural foods stores for packaged snack ideas. Their cookies, cereals, fruit bars, and such, are often naturally sweetened and low in fat.

Similarly, natural chips, rice puffs or crisps, and other crunchy snacks have less salt and fat than their supermarket counterparts.

Prices can sometimes (but not always) be a little higher, but you're getting more value for your money.

Here are some suggestions for school snacks:

  • Natural fruit leathers (or make your own fruit leather!)
  • Low-fat fruit and cereal bars
  • Granola bars
  • Good-quality, non-frosted toaster tarts
  • Dried fruit, such as apple rings or apricots
  • Trail mix (dried fruits with nuts and seeds)
  • Rice cakes or mini-rice cakes
  • Individual containers applesauce or fruit cup
  • Naturally sweetened cereal
  • Graham crackers
  • Sesame breadsticks
  • Fruit-sweetened cookies
  • Bagel crisps
  • Baby bananas
  • Small seedless oranges

More Resources

For more tips on feeding vegan and vegetarian kids, check out these resources:

16 Meal Prep Tips for Healthier Eating Every Day

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Most of us are busy with work, school, or family (or all of the above!) and don't allow enough time to plan and prep meals. This makes eating in restaurants or ordering take-out food a habit that's too easy to fall back on. Having good meal prep tips and strategies can help you enjoy healthy, balanced meals. 

Fortunately, you can eat healthy without spending much time cooking. You just need to prep your meals ahead of time. In fact, if done right, meal prepping can save you money. Whether your goal is to maintain weight, lose weight, save money, or have more energy, here are 16 tips that will help you prep meals with ease.

#1 Have a meal plan
Creating a meal plan is the first thing you should do before you buy food. It'll help you know what to cook and when to cook it. Your meal plan should guide you when making a grocery shopping list. Going shopping without a shopping list can lead to impulse buys of unhealthy foods.

You don't have to come up with a new meal plan every other week. You can use the same meal plan for several weeks-or even months!

If you need some help getting started, be sure to check out our Veggie Kickstart Kit!

Pantry staples -grains, beans, pasta

#2 Buy good quality meal prep containers
Having containers makes it easy to store food. Containers keep the food fresh and make it simple to remain organized. Buy containers that are BPA-free to make sure they don't melt in the oven-use glass or Tupperware containers. To avoid confusion and overeating, get containers of the same sizes and shapes.

I'm a fan of these bento style containers with compartments for a few different types of food.

#3 Start slow
Meal prepping is supposed to make life easier. But that doesn't mean you should prep weekly meals. Things will backfire if you try to prep food once a week without prior experience.

Start slow by prepping meals for 2-3 days. By doing this, you'll be able to learn what works and what doesn't. And if you make mistakes, they won't be too costly. Some folks prep dinner meals only, while others prep all meals of the day. Choose to prep the meals you always lack time to cook in advance. Once you have had some practice prepping meals for a few days at a time, you can try cooking weekly meals.

#4 Purchase a food scale
This tip is for people who are trying to lose weight. It's not always necessary to count calories in order to lose weight. But if you're not good at estimating calories or you have a tendency to overeat, a food scale will be a great tool for you.

A perk of meal prepping it that weighing your food will be less hectic, since you only have to weigh portions once or twice a week. Studies show that most dieters underestimate the number of calories they consume. So get a scale if you don't have an estimate of the number of calories you consume.

#5 Don't try new recipes all the time
It's not a good idea to try new recipes when cooking several meals in advance. It'll be a time killer and the whole meal may backfire.

Stick to the recipes you already know how to prepare. Frankly, you don't need to eat dozens of different recipes to stay healthy, as long as your standbys offer good nutrition.

Chopping vegetables

#6 Chop vegetables ahead of time
Meal prepping doesn't only involve cooking-chopping vegetables and fruits in advance can save you time.

If you usually forget to eat your veggies, this approach will be helpful. To prep, chop them and store them in containers. When it's time to cook, just throw them in the pan!

#7 Prepare the complicated recipes first
The order in which you prepare foods will make a huge difference. Cook the complicated recipes at the start of the week (preferably Sunday afternoon), then prep the simple recipes in the middle of the week.

You may get caught up or be too busy to prep complicated recipes in the middle of the week. That's why I advise you use the same strategy for exercise. Do the most challenging exercises first then finish your workout with simpler exercises.

Healthy snacks

#8 Store healthy snacks in the house
Eating snacks helps control cravings and hunger when dieting. But most folks store unhealthy snacks in the house which encourage binging.

To reverse this, keep only healthy snacks in the house. This could be foods like eggs, fruits, nuts, veggies, and so on. Store your healthy snacks in containers in individual portion sizes-research shows that people overeat snacks when they eat them straight from the bag.

Here are some ideas for healthy homemade vegan snacks.

#9 Don't have the 'all or nothing' mentality
It may not be possible to prep meals all the time or every week, but prep them when you can. Don't assume that there's no point in doing it at all if you can't do it all the time.

Prepping meals occasionally is better than not prepping at all. And as you continue prepping meals, you'll discover new easy and quick ways to do it.

#10 Buy healthy condiments
Eating healthy doesn't mean eating boring and tasteless food. You can make healthy and delicious food without over-salting it.

Use healthy condiments like fresh ginger, olive oil, and lemon to prepare meals. Your food will be delicious and you'll be encouraged to prep meals regularly.

Salads in jars

#11 Put lunch salads in a glass jar
Most people think carrying salad to work is a bad idea because it'll get mushy. But if you use a glass jar, the veggies can stay fresh for long.

Put the dressings at the bottom of the jar, then layer vegetables like peppers and beets, and then put the leafy greens for the top. Place a paper towel on top of the glass jar to absorb moisture if you're storing the salad for a couple of days.

I've found that these wide mouth mason jars work best!

Roasted root vegetable medley - carrots, turnips, beets, parsnips

#12 Roast different veggies together
Some vegetables have the same cooking time. Instead of roasting each vegetable individually, you can roast them together to save time.

Some hardier veggies that you can cook together include: potatoes, cauliflower, parsnips, carrots, and onions. As for fast-cooking veggies, you can prepare mushrooms, tomatoes, and asparagus together.

Need a recipe? Check out these roasted veggies with vegan cheese sauce.

#13 Prep freezer-friendly foods
You can freeze any foods, but some meals become mushy when frozen. When prepping meals for several days, cook foods which freeze and reheat easily. Soups, stews, and bean chilis freeze well, as do some casseroles like lasagne. Dishes that feature potatoes or tofu tend to get watery, so avoid freezing those.

You'll just need to heat the dish for a few minutes after it has thawed out, and you'll have yourself a healthy meal.

#14 Keep leftovers in the fridge
Some people find leftovers unappealing, but they can help you to eat healthier and save time. Just put your leftovers in a container and store them in the fridge. Leftovers can be kept in the refrigerator up to 4 days without going bad.

Lunch box pasta salad

#15 Make lunch the night before
Some folks may not feel the need to prep dinner for several days. If that's you, taking time to make lunch the night before is a good idea, if you'll be at school or work the next day. Leftovers (see #14 above) are good for thermos or container lunches for school or the office.

#16 Organize food in the refrigerator
Refrigerators have different compartments which have different temperatures and serve different purposes.

The door is the warmest part of the fridge, so place foods in it that don't spoil quickly, like condiments. Place cooked foods on the top shelves of the fridge. The lower shelves are the coldest, so place foods there which need to be cooked. You can store a wide variety of foods in the freezer-just make sure to pack the foods tightly in containers and keep them well organized.

Final word
It's hard to eat healthy if you never cook your own meals. So use these meal-prepping tips to make the process easier!

Realize that all meal prepping ideas won't work for you. You'll have to experiment to find what works for you, and then stick to it. Once you put these ideas in action, you'll have more time to exercise-another main aspect of a healthy life. Do you have any meal prepping ideas that have worked for you?

Brian Syuki writes at Focusfitness.net, where he teaches men and women how to stay lean and strong using bodyweight exercises and proper nutrition.

12+ Tasty, Healthy Vegan Farro Recipes

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Here are a dozen tasty and healthy vegan farro recipes. This nutty, hearty grain has joined other recently revived ancient grains like quinoa, einkorn, kañiwa, and teff in the modern kitchen. Filled with fiber and high in iron, you'll want swap it in for rice and barley in all kinds of dishes. Make sure to see our guide on How to Cook Farro for more tips, and be inspired by the recipes ahead.

Farro-Stuffed peppers

Super-Quick Grain-Stuffed Peppers (shown at top): Once you stuff the pilaf into prepared peppers, you need not even cook or bake them any further. For these, we used a delicious porcini-flavored quick-cooking farro pilaf mix, for those of you who are in a hurry.

Farro asparagus salad recipe

Spring Farro Asparagus Salad: A delicate blend of the farro, asparagus, radishes, edamame, and peppers, this is good served as a side-by-side entrée with a warm or cold bean dish. Leftovers are excellent for the next day's lunch for home or work.

Artichoke Farro by Kim Lutz

Artichoke Farro: Farro is a favorite grain in Italian cuisine, so it's a natural partner for artichokes-another Italian favorite - in this simple pilaf by Kim Lutz.

Baked Farro with Tomatoes & Herbs by Isa Moskowitz and Terry Romero

Baked Farro with Tomatoes & Herbs: Contributed by Isa Moskowitz and Terry Romero, this comforting and easy tomato and herb-drenched baked farro casserole may bump your favorite pasta bake down a notch or two.  

Farro & Eggplant with Sun Dried Tomato Pesto: Farro is tossed with a zesty sun-dried tomato and walnut pesto and pan-fried eggplant. It cooks up in just 30 minutes and can be enjoyed warm or cold, so it's great for meal prep too.

Barley or farro with almonds and apricots1

Barley or Farro Salad with Apricots and Almonds: Here's a simple Middle-Eastern inspired salad whose slight sweetness makes it a good foil for other Middle Eastern specialties like hummus, tabbouli, and baba ghanouj. 

Mediterranean Farro Salad from Budget Bytes

Photo: Budget Bytes

Mediterranean Farro Salad with Spiced Chickpeas: A recipe from Budget Bytes, this salad features a classic tomato and cucumber combo, seasoned and sautéed some chickpeas. It's topped it off with a creamy tahini dressing. 

Garlicky Farro with Mushrooms

Photo: Blissful Basil

No-Fuss Garlicky Farro with Sautéed Mushrooms: From Blissful Basil, this farro dish is super-easy, with minimal chopping, cookware, and ingredients required. It's a comforting kind of main dish you'll love at the end of a busy day. 

Farro and white bean veggie burger by Sharon Palmer

 Photo: Sharon Palmer

Farro and White Bean Veggie Burgers by Sharon Palmer are amazing! Says Sharon "Homemade veggie burgers, such as these savory farro and white bean burgers, are leaps and bounds above frozen varieties when it comes to taste. And they're not as hard to make as you think." 

Vegan Farro Risotto from Food 52

Photo: Food 52 / Vibrant Plate

Vegan Farro Risotto: This risotto-style creation is by Food 52 contributor Vibrant Plate. Embellished with leek, carrot, and zucchini, it makes for a simple and satisfying dinner entree. 

Farro Buddha Bowl from Small Bites

 Photo: Small Bites

Asian-Style Farro Buddha Bowl with Crispy Baked Tofu from Small Bites helps you stick to your healthy eating goals! This Farro Buddha Bowl is packed with veggies, protein, and Asian-inspired flavors.

Vegan Farro Mujardara from Whisk and Shout

Photo: Whisk and Shout

Vegan Farro Mujadara is an inspired idea from rom Whisk and Shout. The Middle Eastern classic combines lentils with either rice or bulgur; so why not try it with Farro? It becomes heartier than ever.

Also try: our tabbouleh.

Farro and Hearty Greens Soup from Letty's Kitchen

Photo: Letty's Kitchen

Also try: our Cream Of Asparagus Soup.

Also try: our Creamy Pasta With Asparagus And Peas.

Farro and Hearty Greens Soup: Finally, from Letty's Kitchen, this savory farro and hearty greens soup is a delicious cold weather favorite of Letty's family, and she's betting that you'll love it as much as they do.

10 Easy Jícama Recipes You'll Love

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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...]

Vegan Dinner Ideas: Mid-September

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Fall is trying to sneak its way into the air; is your palate is ready? At the first hint of autumn I’m ready to turn on the oven to bake sweet and savory fare, and make soups. Potatoes, Corn, and Green Chile Soup is a perfect transitional soup, making use of fresh corn and tomatoes while at the same time serving as warming and comforting fare. Make a big pot of it and enjoy it for a couple of nights’ worth of dinners with a salad or salad-y wraps. [Read more...]

5 Best Vegetables for Acid Reflux and Heartburn — and a Smoothie

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It is a well-known fact that diet plays a decisive role in the annoying symptom known as heartburn or acid reflux - often as a trigger, or root cause.

Changing your diet can help resolve heartburn symptoms for the long run. Some foods have substantial alkaline effects that help alleviate acid reflux quickly and effectively.

Here, we'll discuss the 5 best vegetables for acid reflux and heartburn - remedies you'll find in any produce section or farm market.

Studies are now showing us that certain unexpected vegetables are in fact great home remedies for acid reflux symptoms. The same studies are also showing that other groceries have so far been overrated as heartburn remedies. 

At the end of the article we'll show you an easy and tasty anti-heartburn smoothie recipe, which combines the power of all these natural ingredients.

veggies for heartburn

Home Remedies or drugs?

There are many potential causes for heartburn, and you should always talk to your doctor about the possible root cause. But what can be done if you have acute heartburn right now? 

One option is medication, like antacids or PPIs. I assume, as you found your way to this site, that this isn't your goal. And that is very good! Many of the available drugs will indeed help against heartburn, but will often cause more severe or risky side effects.

And here I want to emphasize the "home" in remedy. Ideally you want an effective remedy that you already have at home for other reasons (like food for example).

The goal of this article is to present you with 5 vegetables, which almost everyone already has at home and which are excellent remedies for heartburn, as recent studies show. They act as natural antacids to neutralize stomach acid.

Vegetables for neutralizing stomach acid

Out of pure interest, I always keep one eye on the study situation around acid reflux and heartburn. Because of that I have recently encountered two very interesting, fairly recent studies of that topic.

Both studies research how effectively certain foodstuffs can be used as antacids (for neutralizing stomach acid).

These foods support restoring the natural gastrointestinal balance and the function of this tract. They help buffer the acid reflux, support the digestion process, reduce the burning sensation and soothe the inflamed stomach lining.

The study investigates the antacid effect of several foodstuffs and compares their effects to water and to the active controls: sodium bicarbonate and a marketed antacid (ENO). The foods used during this study were broccoli, cucumber, kale, radish, lemon juice, cold milk and curd.

While lemon juice unsurprisingly fails to deliver antacid effects, all the other foods - broccoli, cucumber, kale, radish, and spinach - proved to be strong antacids. 

However, I would like to expressly point out the risks of milk and curd as home remedies for heartburn.

Although these have a positive effect on many people in the short term, as the studies have shown, they are unsuitable for safely fighting heartburn. Cow's milk is both difficult to digest and relatively greasy, and therefore remains in the stomach for a long time, thus stimulating gastric acid production. Hence, I would not recommend the milk products (milk or curd), nor lemon juice at all.

Both studies conclude that the tested foods have significant antacid effects, and can therefore be recommended as anti-heartburn additives for your own diet. All 5 vegetables are highly alkaline, but also extremely healthy in many other regards.

The 5 winners and the benefits for your health

Here is an overview of the 5 tested vegetables and a summary of their benefits to your health.

Kirby cucumbers

Cucumber

The cucumber includes so-called proteases (enzymes with a protein cleaving function). Thus, cucumber helps to more easily digest protein rich nutrients. The enzymes also clean the intestine by killing bacteria. 

Additionally, there are antioxidant substances in a cucumber, which reduce for example the risk of heart diseases.

The cucumber is also one of the most calorie-free foods: one hundred grams contain only about 12 calories. This is mainly due to the high water content (about 95%). So a cucumber can also be a pretty good thirst quencher.

Furthermore, it contains not only water, but also many vitamins such as B (stress control), C (antioxidant - good for the heart), E and minerals like iron, calcium, phosphorus, zinc, magnesium, potassium (sustain healthy blood pressure).

Please note that most of the vitamins actually are in the cucumber peel. So it's best to buy untreated cucumbers or to wash them very well, and eat the skin. And if you use the cucumber as a smoothie or shake ingredient, it is best to blend it with its skin still on.

With regard to heartburn, cucumbers are an alkaline food and thus neutralize acid in the body by increasing the pH value.

Who knew cucumbers were so healthy?! They're also tasty - try them in this hummus and cucumber wrap or this watermelon cucumber cooler.

Fresh spinach in a bowl

Spinach

Spinach helps against heartburn, as we have shown in the studies above. But this is only one of many benefits of this amazing vegetable.

The alkaline characteristics of the spinach are crucial with regard to heartburn and make it an excellent antacid. But this characteristic is just one of many health benefits.

In short, according to a study by the University of Manchester, spinach is extremely healthy and first and foremost protects the eyes in two ways:

  • By a very high percentage of beta carotene, spinach protects against night blindness.
  • Through the contained lutein, spinach also protects against AMD, an age-related eye disease.

With one serving of spinach, you cover your daily requirement of beta carotene, vitamin K, fiber and manganese, as well as about half of the magnesium requirement.

Spinach also contains various antioxidants. These have been proven to possess anticancer properties (skin cancer, stomach cancer, breast cancer and prostate cancer).

Furthermore, the magnesium contained in the spinach helps the cardiovascular system by regulating the blood pressure. Even one portion raw spinach salad is sufficient to lower high blood pressure within a few hours.

And if you're looking for some new ways to eat all that spinach - check out this vegan spinach artichoke dip or this Mediterranean Spinach.

Kale - fresh bunch curly

Kale

Kale is also a vegetable with highly alkaline properties and therefore suitable as a natural remedy for heartburn.

But just like the other vegetables listed here, this is just the tip of the iceberg. Kale is generally extremely healthy. It contains lots of vitamin K and C, iron, calcium and many antioxidants.

Due to the high quality of the contained protein, it is often recommended as a healthy alternative to animal proteins. As studies prove, kale is a true superfood and possesses various healing effects.

I love kale - this massaged kale salad and this white bean and kale skillet are two of my favorite ways to enjoy it.

Broccoli on white

Broccoli

Broccoli is highly alkaline as well and therefore a strong antacid - an excellent food for heartburn. But this is just its side job, so to speak.

Broccoli is also extremely healthy and is one of the great vegetables that have been shown to have a preventive and combative effect on a wide variety of cancers (Study 1 - Ohio State University, Study 2 - University Hospital of Heidelberg/Germany).

However, this topic is beyond the scope of this article. If you are interested in all the details of the anti-carcinogenic properties of the broccoli, I can recommend this summary page from Greenmedinfo to launch for your further reading.

But apart from this sensational property, broccoli can do so much else for your health:

  • It strengthens the immune system by possessing a high proportion of beta-carotene, zinc and selenium.
  • Broccoli supports the fight against diabetes. The low sugar and high fiber content can be used to minimize insulin requirements.
  • The risk of heart disease and stroke is minimized due to lutein, B6 and folate.
  • Broccoli contains a lot of vitamin K and the calcium content is even higher than many dairy products. This helps build and maintain a healthy bone structure.
  • The amount of potassium, calcium and magnesium supports the regulation of blood pressure.
  • It's even known to be a cold remedy, thanks to the vitamin C, antioxidants and inflammation inhibitors.

For tasty broccoli ideas, check out these peanut noodles with broccoli slaw or this Thai Red Curry.

Daikon radishes

Radish

Radish is a great remedy for heartburn, as already noted above, and it's also very healthy for other reasons. Not everyone likes this root vegetable because of its spiciness.

This characteristic flavor stems from the radish containing a high amount of mustard oils, which are an additional help against your heartburn.

Varieties of radish include horseradish, daikon, red radishes, and many others. Mustard oils soothe the stomach and also lower the production of stomach acid.

Furthermore, the mustard oils have a healing effect on bile and the liver.

Other benefits of radishes are a low calorie and fat content, as well as being rich in vitamin C. Approximately half the daily requirement is covered by just 200 g of radish.

Need a radish recipe? This green pea and radish salad is a winner.

Anti-reflux vegetable smoothie

Anti-Heartburn Smoothie

How about a wonderful, extra-healthy anti-heartburn smoothie made from all of the above ingredients? For me this has worked wonderfully against heartburn, whenever I've had some in the past weeks. And it tastes a lot better than you'd think!:

Makes: 1 green smoothie

  • A handful of raw spinach (regular or baby spinach
  • 3 to 4 broccoli florets (uncooked),
  • 1 leaf of kale - fresh and without stems (because of the tough fibers it's best to chop it a little, unless you have a very powerful blender).
  • ½ cucumber
  •  3- or 4-inch piece horseradish or a handful of regular radishes, chopped (depending on your taste and spiciness of the radish, you can vary the quantity).
  • Water as needed
  • ½ peeled orange to sweeten, optional

Combine everything in a blender. Blend until completely smooth, and enjoy!

Say good bye to your heartburn and enjoy the many other benefits of the vegetables in this green smoothie.

Let us know what you think, and the results if you use the recommendations here to combat acid reflux. What will you try? Broccoli, cucumber, spinach, radish, kale or maybe our smoothie with all the ingredients?

Learn more about vegan nutrition and healthy eating here.

3 Child-Friendly Noodle Dishes

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When my kids were really young, my idea of meal planning during those truly frantic days was to rush into the kitchen at six o-clock, thinking: "Quick! Cook the noodles!" Child-friendly pasta dishes are a great choice when you want dinner in a hurry and need to please adults and children.

Most varieties cook quickly enough to accommodate ravenous hunger, yet allow enough cooking time to prepare a simple sauce and a salad. It's hard not to love pasta, and wonder of wonders, even kids will eat it  — even if you have to leave the sauce you like off their portion and just add a little vegan buttery spread. [Read more...]

Vegan Dinner Ideas: Early August

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When August rolls around, it's all about the holy trinity of produce - tomatoes, corn, and summer squash (zucchini, yellow squash, and others). This week's vegan dinner ideas focus on these three great late summer veggies for delicious fresh meals. First up, the companionable summer duo-tomatoes and basil-becomes quite a delicacy when teamed with pasta. Serve Cold Pasta with Tomatoes and Basil (above) with corn on the cob for a simple meal. [Read more...]