Tasty black beans are embellished with onions, garlic, and bell peppers. Sofrito,a classic Latin American dish, is a good choice for an easy, everyday kind of meal. Serve over rice if you'd like. Round the meal out with a fresh green salad and simply prepared hardy greens. Adapted from The Vegetarian Family Cookbook by Nava Atlas. Photos by Evan Atlas. [Read more...]
Search Results for: greens
Sesame Noodles with Asparagus Tips
Whenever people ask what they can make a lot of easily and ahead of time for a party, this is what I suggest. It's endlessly versatile-you can vary the vegetable to go with the season, using, for example, snow peas, roasted peppers, grilled eggplant, carrot, mung bean sprouts, and fresh or dried shiitake mushrooms. Reprinted with permission from The New Vegetarian Cooking For Everyone by Deborah Madison,copyright © 2014. Published by Ten Speed Press, an imprint of Random House LLC. [Read more...]
Curried Peanut Sauce Bowl with Tofu & Kale
This is the peanut sauce of the gods: a gingery peanut sauce with curry powder that will have you licking the spoon, then licking your plate ... I love it with some flash-steamed kale and simply prepared seared cubes of tofu. Serve over rice, quinoa, or rice noodles. Recipe and photos from Isa Does It: Amazingly Easy, Wildly Delicious Vegan Recipes for Every Day of the Week* by Isa Chandra Moskowitz. © 2013 All rights reserved. No part of this excerpt may be reproduced or printed without permission in writing from the publisher. Reprinted by arrangement with Little, Brown and Company.
[Read more...]
Spanish-Style Rice and Red Beans
A Spanish-inspired recipe, this dish of brown rice and red beans is a great for busy weeknights, when you want something easy and hearty. The key is to have the rice cooked ahead of time, but even if you don't, it's still not a daunting task. Briny olives perk up the mellow flavor of brown rice and beans. Serve a simple green salad or a platter of tomatoes and pineapple, or sliced seedless oranges. Delicious with garlic-sautéed greens. Recipe adapted from Plant Power by Nava Atlas; photos by Hannah Kaminsky. [Read more...]
Pasta with Hearty Lentil and Spinach Sauce
This recipe, satisfying combination of pasta, lentils, and spinach (or other greens) is a longtime family favorite. Easy and substantial, this can easily become your go-to plant-powered pasta dish. Recipe from Plant Power: Transform Your Kitchen, Plate, and Life with More Than 150 Fresh and Flavorful Vegan Recipes by Nava Atlas. ©2014, published by HarperOne, reprinted by permission. Photos by Hannah Kaminsky. [Read more...]
Vegan Niçoise-Style Salad
Salade Niçoise is a beautifully composed salad of French origin that looks fancy but is incredibly easy to make. The traditional version is often made with tuna, but here the fish is replaced with baked tofu, which makes a great stand-in. And the array of ingredients-white beans or chickpeas, slender green beans, tomatoes, and olives-makes it a splendid main dish salad for a summer meal, either on busy weeknights or festive occasions. Recipe from Plant Power: Transform Your Kitchen, Plate, and Life with More Than 150 Fresh and Flavorful Vegan Recipes by Nava Atlas. ©2014, published by HarperOne, reprinted by permission. Photos by Hannah Kaminsky. [Read more...]
Black Bean Tostadas
A tostada is a crisp tortilla piled generously with any variety of toppings, often including beans, crisp lettuce, and salsa. Good accompaniments include: baked potatoes or sweet potatoes; or fresh corn on the cob. Add a salad and/or a simple steamed veggies, you've got an easy weeknight meal or fun quick fare to serve company. Recipe from Plant Power: Transform Your Kitchen, Plate, and Life with More Than 150 Fresh and Flavorful Vegan Recipes by Nava Atlas. ©2014, published by HarperOne, reprinted by permission. Photos by Hannah Kaminsky. [Read more...]
Sharon’s Vegan Chickpea Salad
This chickpea salad recipe is super easy and completely delicious; it takes only about 15 minutes to make, and there are so many ways to serve it - as a sandwich, appetizer, or dolloped into a lettuce leaf.
The hint of sweet pickle relish really gives this preparation a great flavor! See suggestions following the recipe.
Recipe contributed by Sharon Nazarian, from Big City Vegan. Photos by Hannah Kaminsky.
Serving Ideas
Serve as a sandwich with toasted bread. Try it on whole wheat bread with sliced tomatoes and a bed of greens, like baby spinach, baby kale, or romaine lettuce.
Or make romaine lettuce boats! Just scoop some chickpea salad onto a romaine lettuce leaf - so tasty and refreshing.
This is also delicious served on whole grain crackers or stoneground tortilla chips. This is a great way to serve it up as an appetizer.
Quick Tip! Depending on what brand of chickpeas you use, you may or may not need to add additional salt. Some canned beans have more salt than others. You can buy no-salt added chickpeas for complete control over your sodium intake. You could also soak and cook your beans instead of buying canned. This requires a little extra work but can be more economical.
Explore more of VegKitchen's Vegan sandwiches and wraps.
Recipe
Sharon's Chickpea Salad or Sandwich Spread
This chickpea salad recipe is super easy and completely delicious; it takes only about 15 minutes to make, and there are so many ways to serve it - as a sandwich, appetizer, or dolloped into a lettuce leaf.
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Servings: to 4
Ingredients
- 15- oz can chickpeas garbanzo beans, drained and rinsed
- ½ cup carrots shredded (about 2 medium carrots)
- ½ cup celery finely chopped (1 large or 2 average-size stalks)
- 3 tablespoons lemon juice from about 1 lemon
- 2 tablespoons vegan mayonnaise or as desired
- 2 tablespoons chives or scallion finely chopped
- 1 tablespoon sweet pickle relish or more, to taste
- 1 tablespoon nutritional yeast optional but highly recommended
- 1 to 2 tablespoons minced fresh dill or 1 to 2 teaspoons dried to taste
- ¼ to ½ teaspoon sea salt or to taste, optional, see Note
Instructions
- Mash chickpeas in a bowl with a potato masher until there are no whole chickpeas left. A potato masher works best but if you don't have one, you can use a fork (or for the totally lazy, place the chickpeas in a food processor and pulse on and off until finely chopped).
- Combine the mashed chickpeas with the remaining ingredients and mix together. Serve as suggested below.
Nutrition (Estimate per Serving)
Calories: 216kcalCarbohydrates: 26gProtein: 9gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 710mgPotassium: 390mgFiber: 8gSugar: 3gVitamin A: 3820IUVitamin C: 9mgCalcium: 67mgIron: 2mg
Vegan-ize any recipe!Grab our free vegan cheat sheet, packed with my favorite easy substitutions to make any recipe vegan.
Cold Coconut Cream of Lettuce Soup
Here’s an almost-no-cook (actually completely no-cook if you like raw corn) soup that’s perfect for warm weather meals. Lettuces are abundant in gardens and in farm markets, and if you find yourself with too many heads, this soup will take two of them off your hands and out of your fridge! Fresh corn pairs perfectly with the lettuce in this mildly curried, refreshing chilled soup. Photos by Evan Atlas. [Read more...]
Leek and Potato Soup with Watercress
Peppery, bright green watercress adds a touch of spring to a classic leek and potato soup. If you can make this the night before it's needed, so much the better, as the flavors improve from standing overnight. Add the all the watercress when reheating. Photos by Hannah Kaminsky. [Read more...]
Hungarian-Style Noodles with Cabbage and Poppy Seeds
The preparation of hungarian-style noodles with cabbage and poppy seeds can be simplified by using pre-shredded coleslaw cabbage, but fresh green cabbage is best.
Photos by Rachael Braun.
The preparation of this tasty Slavic-inspired dish can be greatly simplified by using pre-shredded coleslaw cabbage.
But for flavor, I prefer a fresh green cabbage.
For a complete, easy meal, serve with a simple bean dish and a salad of mixed greens, tomatoes, peppers, and carrots.
For more healthy and light vegan meal ideas, check out these creative vegan salads and these lighter seasonal vegan pasta recipes.
Recipe
Hungarian-Style Noodles with Cabbage and Poppy Seeds
The preparation of this tasty Slavic-inspired dish can be greatly simplified by using pre-shredded coleslaw cabbage, but for flavor, I prefer a fresh green cabbage.
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Servings:
Ingredients
- 2 tablespoons olive oil
- 1 large onion quartered and thinly sliced
- 1 small green or ½ medium savoy cabbage cut into long, thin shreds
- ¼ cup dry white wine
- 10 to 12 ounces flat egg-free noodles such as spelt ribbons or rombi
- 1 tablespoon vegan buttery spread such as Earth Balance
- 1 tablespoon poppy seeds more or less as desired
- Salt and lots of freshly ground pepper to taste
Instructions
- Heat the oil in an extra-wide skillet or stir-fry pan. Add the onion and sauté over medium heat until golden.
- Add the cabbage and wine, then cover and cook, stirring occasionally, until the cabbage is limp just beginning to brown lightly, about 10 to 12 minutes.
- Meanwhile, cook the noodles in plenty of rapidly simmering water until just tender. Drain and transfer to a large serving container, then stir in the Earth Balance.
- Add the cabbage mixture and poppy seeds to the noodles and toss gently but thoroughly. Season to taste with salt and lots of pepper, and serve at once.
Nutrition (Estimate per Serving)
Calories: 249kcalCarbohydrates: 38gProtein: 8gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gTrans Fat: 1gSodium: 312mgPotassium: 447mgFiber: 6gSugar: 4gVitamin A: 1589IUVitamin C: 48mgCalcium: 120mgIron: 2mg
Vegan-ize any recipe!Grab our free vegan cheat sheet, packed with my favorite easy substitutions to make any recipe vegan.
Spring Vegetable Tart
This spring vegetable tart looks like a work of art, but it's so easy to accomplish. Puff pastry isn't the healthiest item in the world, but for special occasions, it transforms simple ingredients into something fun and festive. Use a name brand (these are most often vegan, though it doesn't hurt to check the ingredients), and make sure to give it a good 45 minutes to an hour to thaw out-not less, and ideally, not much more. This makes two rectangular tarts that are easy on the cook and gorgeous to behold. Recipe adapted from Vegan Holiday Kitchen. Photos by Susan Voisin.
Red Lentil Soup with Spinach or Arugula
Here's a simple soup of quick-cooking red lentils, embellished with tender greens. It's a warming homemade soup you can have on the table in less than 45 minutes. Once you've done the onion-garlic sauté, there's very little additional work to do! Serve with fresh pita, croutons, or crispy pita chips that you can crumble right into the soup. The recipe yields a flavorful but mild soup; see notes on seasonings following the recipe if you'd like to kick it up a few notches.
Smoky Lentil and Sweet Potato Chili
Lentil chili is deliciously offbeat, especially with the addition of sweet potato. Smoky spices, intended for grilling, are readily available in the spice section of supermarkets, and add a bold but not overly hot flavor to the stew. I like to serve this with fresh greens, steamed or sautéed and a simple slaw-style salad. Stone-ground tortilla chips and some salsa are also welcome! [Read more...]
Tempeh, Kale, and Sweet Potato Skillet
This supremely nourishing trio of ingredients—tempeh, kale, and sweet potatoes—are the basis of a quick, colorful, and comforting meal. It's an adaptable dish, too—don't like tempeh? Use tofu, seitan, or a can of chickpeas or white beans instead. It's great with chard in place of kale, as well. Great served with any of the slaw recipes on this site. Photos by Evan Atlas. [Read more...]
5-Ingredient Vegan Recipes for Busy Days
We all have days when we just can't deal with making anything complicated for dinner. Or weeks when we didn't do much shopping and hardly any pre-planning. It happens to everyone from time to time!
Those are the days when it's all we can do to stop ourselves from reaching for the take-out menus.
There's nothing wrong with keeping a a meal really simple on busy weeknights-even when you're not super busy. Here are a few simple 5-ingredient vegan recipes (salt, pepper, and water don't count) that will make those "too tired to cook" days a whole lot better!
Black Bean Nachos Grandes
Black Bean Nachos Grandes are not only a great appetizer or snack, but can also serve as a centerpiece in a pinch! This recipe calls for a big, colorful salad and some steamed broccoli or garlic-sautéed greens.
Vegan Chili-Cheese Grits
Vegan Chili-Cheese Grits are great for breakfast or brunch. They can also be a fun change-of-pace dinner served with baked sweet potato and coleslaw.
Vegan Macaroni and Cheese
Vegan Macaroni and Cheese is not only super-simple to make-it's also somehow emotionally comforting. If you or someone in your family has had a tough day, this dish will come to the rescue! This 5-ingredient dish is great served with a carrot salad and green beans or broccoli.
Baked Risotto
Baked Risotto, a creamy-textured rice dish, takes a bit more than an hour start to finish, but making it takes very little hands-on time.
Traditional-Style Miso Soup
This Traditional-Style Miso Soup, though tasty, might not fill you up on its own. Pick up some ready made vegetable sushi from the supermarket, some sliced and ready-made baked tofu, and a steamed green vegetable-now you've got an emergency meal that looks more like a feast!
Roasted Root Vegetable Salad
Root vegetables are so abundant in the fall, and come in so many earthy hues. Roasting roots in a hot oven is the best way to bring out their mellow, slightly sweet flavors. Since they taste just as good at room temperature as they do hot, they're presented here in an altogether appetizing salad. Recipe adapted from Vegan Holiday Kitchen. Photos by Susan Voisin.
Curried Sweet Potatoes with Chard and Chickpeas
A superb fusion of flavors permeates this nourishing harvest dish of sweet potatoes and chard. Serve like a stew in shallow bowls, accompanied by warm flatbread. This recipe works well with other greens, as you'll see in the variations following the recipe. From Wild About Greens. Photo by Susan Voisin, FatFree Vegan Kitchen. [Read more...]
6 Offbeat Veggies That are Worth a Try
In my experience, I've found that those who like vegetables are particularly fond of the tried-and-true varieties. Broccoli, carrots, peas, potatoes, sweet potatoes, and corn occupy the top rung. "Second string" vegetables include cauliflower, green beans, greens, squashes, and such. If those in your household are open to new vegetable adventures, here are a few veggies that you may not think of buying regularly, but which might add fun and variety to your everyday repertoire.
Brussels Sprouts
Okay, so Brussels sprouts aren't exactly "offbeat," but they may be one of the vegetables you hated as a child. I list them here, though, because I think they're underused and under appreciated. Cook them just until done, and these tiny cabbages are delightful. When eating overcooked Brussels sprouts, I can see where the prejudice may set in. Serve your perfectly cooked sprouts to your family with an air of excitement-it may be contagious!
- Maple-Sriacha Roasted Brussels Sprouts with Cranberry Wild Rice
- Wine-Glazed Brussels Sprouts
- Tempeh Stew with Brussels Sprouts, Sweet Potatoes, and Shiitakes
Edamame
Fresh green soybeans have become widely available in the West in the past few years. Resembling baby lima beans-but less mealy and more flavorful-edamame (eda-MA-may) are a popular appetizer in Japanese restaurants. In midsummer, I get fresh edamame from my local farm markets. Cook them in their shells for about 10 minutes, then pop them open and eat them at room temperature-much like green peas. Edamame are quite easy to find in frozen form in natural foods stores, either in or out of the shell.
- Asian-Flavored Edamame and Tofu Chopped Salad
- Quinoa with Edamame and Oranges
- Edamame Salad with Red Bell Pepper
Jerusalem Artichokes
Also marketed as "sunchokes," these knobby roots have no connection with Jerusalem nor do they bear any resemblance to the more common, leafy artichokes. They are related in some way to the sunflower plant, however. These veggies have a texture that is a cross between a water chestnut and a white potato and a flavor that is pleasant but hard to describe. Jerusalem artichokes can be scrubbed, sliced, and eaten raw alone or in salads, or quickly sautéed in a little olive oil.
Jícama
Another offbeat root, jicama (pronounced HICK-a-mah) is native to the American Southwest, and until the last decade or so was not easy to find outside that realm. Now you will find jicama in well-stocked supermarkets and produce stores from west to east. Sweet, crunchy, and a bit more watery than other roots, jicama is-like the Jerusalem artichokes-good sliced and eaten raw, used in salads, or sautéed.
Leeks
A member of the onion family, leeks resemble oversized scallions. Only the white and lightest green parts are edible. The dark green leaves may be washed well, chopped, and used to flavor homemade vegetable stock, or you can simply discard or compost them. Chop leeks and rinse very well before using. Sautéed leeks are wonderful in soups and paired with potatoes or cabbage. But you can always substitute them for ordinary onions.
- Simmered Tofu with Leeks and Tomatoes
- Sautéed Carrots and Leeks
- Mashed Sweet Potatoes with Leeks and Peas
Spaghetti Squash
Winter squashes are not often great favorites of children (unless pureed into soups or otherwise disguised), but spaghetti squash may be the exception to this rule. Once baked, the flesh comes out in spaghetti-like strands, and children can get great enjoyment from "combing out" those strands with a fork (provided of course, that the squash is cool enough to handle). I like to serve spaghetti squash in its simplest form, sautéed in a little olive oil or Earth Balance, and seasoned with salt and pepper. Some people like to eat their spaghetti squash with marinara sauce as a low-carb substitute for pasta.
Kale and Cabbage Colcannon
In colcannon, an Irish classic, potatoes, cabbage and/or kale plus leeks or scallions come together for a tasty dish. Here I've used both types of greens, which makes it tastier than ever. Traditional recipes for colcannon call for milk and butter, but it's easy to make vegan (aka dairy-free) with non-dairy milk and olive oil. Serve it on St. Patrick's Day, or any day of the year! Adapted from Wild About Greens by Nava Atlas. [Read more...]
Chard with Brussels Sprouts and Red Peppers
Halves of Brussels sprouts look pretty mingled with any variety of chard, and they taste wonderful together, too, making for a perfect Thanksgiving side dish. Substitute kale, collards, escarole, or broccoli rabe, depending on what's available. Recipe from Wild About Greens by Nava Atlas ©2012, Sterling Publishing. Reprinted by permission. Photos by Susan Voisin.
[Read more...]
Big Quesadillas with Refried Beans, Spinach, and Avocado
A sweet and spicy pineapple salsa adds an intriguing flavor element to these easy vegan quesadillas featuring convenient baby greens, prepared refried beans, avocado, and tomato. If you're short on time, skip the homemade salsa, and use a prepared pineapple or mango salsa instead. Either way, finish the meal with a simple salad. For heartier appetites, add some cooked quiona or a baked sweet potato. Photos by Evan Atlas.
Rice-Stuffed Delicata Squashes
My husband certainly has a way with his vegetable garden. Each year there’s one or another crop that becomes, to put it politely, overabundant. The first year, it was tomatoes. The phrase, “too many tomatoes” was particularly resonant for me, as my overindulgence triggered an allergy (fortunately, temporary) resulting in itchy hives. The following year, the culprit was Swiss chard. Though mildly annoying at the time, my bewilderment over what to do with this profusion of greens led to my writing a book (my latest, Wild About Greens) on leafy greens of all sorts.
Chinese Vegetable Stir Fry (Buddha's Delight)
If you're a longtime vegetarian or vegan, you've likely ordered a version of this addictive Chinese restaurant staple often nicknamed Buddha's Delight. This tasty vegetable stir fry is easy to make at home, and way healthier than the takeout version.
A simple vegetable stir fry is one of my favorite meals for busy weeknights. They're quick, easy, and super family friendly too.
This homemade version of the Chinese restaurant favorite Buddha's Delight has all the flavor of your favorite takeout - but is way healthier (and cheaper too!).
Tips
Serve this vegetable stir fry over hot cooked brown rice or Asian noodles for a heartier meal. It also goes well with a simple slaw-type salad or a mixed greens salad with orange sections and toasted almond slices.
For added protein, choose your favorite simple tofu, tempeh, or seitan preparation to serve alongside or atop this dish.
Variations
I used basic button mushrooms for this recipe, but you can substitute shiitake mushrooms or something more exotic for extra flair!
In place of the broccoli, I sometimes opt for cauliflower florets. Or you can do a mix of half broccoli and half cauliflower.
Feel free to experiment with other veggies in this simple stir fry - just about anything you have on hand will work here! Bell peppers, bok choy, and sliced summer squash are great additions.
If you love this Buddha's Delight recipe, be sure to check out these other tasty vegan ideas:
Recipe
Chinese Vegetable Stir Fry - Buddha's Delight
Buddha's Delight is a Chinese style vegetable stir fry that's loaded with fresh veggies and a savory homemade stir fry sauce. It's even better than the takeout version!
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Servings: servings
Ingredients
For Stir Fry Sauce:
- 2 tablespoons cornstarch or arrowroot powder
- 1 ¼ cups vegetable broth
- 2 teaspoons sesame oil dark, optional
- 2 tablespoons soy sauce or tamari
- 2 tablespoons dry white wine optional
- 2 teaspoons grated ginger or ginger paste
For Stir Fry:
- 1 ½ tablespoons safflower oil or other oil for stir frying
- 2 cloves garlic minced
- 2 crowns broccoli cut into bite-sized florets
- 1 carrot large, peeled and sliced diagonally
- 1 cup mushrooms variety of choice, stemmed and cut in half
- 1 cup cabbage leaves Napa or regular green cabbage, chopped into bite sized chunks
- 1 cup snow peas trimmed
- 1 stalk celery thinly sliced on the diagonal
- 2 scallions cut into 1-inch pieces
- 15 ounces baby corn canned, drained
For serving:
- toasted cashews or peanuts for topping, optional
- rice cooked, optional
- additional soy sauce to taste
Instructions
- Dissolve the cornstarch into roughly ¼ cup of the broth to make it smooth and pourable.
- Combine the dissolved cornstarch with the remaining broth. Then combine with the sesame oil, soy sauce, white wine, and ginger in a mixing bowl. Whisk to combine. Set aside.
- Heat the oil in a lareg frying pan or wok. Add the garlic and sauté over low heat for a minute or so.
- Add all the vegetables, and turn up the heat. Stir-fry until everything is bright and tender-crisp, which should not be more than 5 minutes. You can add very small amounts of additional brothas you stir fry, just enough to keep the pan moist.
- Whisk the sauce again to ensure it has not separated, and pour it into the vegetable mixture. When the liquid thickens and everything is nicely heated through, season to taste with additional soy sauce and serve hot.
Notes
Variations:
- Feel free to use a mixture of broccoli and cauliflower rather than just broccoli.
- I used white button mushrooms for this recipe, but you can use a more exotic variety such as shiitake or wood ear mushrooms.
Nutrition (Estimate per Serving)
Calories: 234kcalCarbohydrates: 35gProtein: 7gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gTrans Fat: 1gSodium: 826mgPotassium: 625mgFiber: 5gSugar: 9gVitamin A: 3546IUVitamin C: 40mgCalcium: 79mgIron: 2mg
Vegan-ize any recipe!Grab our free vegan cheat sheet, packed with my favorite easy substitutions to make any recipe vegan.
Southwestern-Flavored Kale Salad
Kale, corn, avocado, and tomatoes add up to a seriously delicious salad. With the optional beans, it's a fantastic main dish salad. Without the added beans, it's a great companion to tortilla specialties containing beans-burritos, enchiladas, and the like. Recipe adapted from Wild About Greens by Nava Atlas. Photos by Rachael Braun. [Read more...]
Pasta Puttanesca (Pasta with Olive Sauce)
The simplicity of this Neopolitan recipe belies its luscious flavor. Studded with green and black olives and a generous helping of ripe tomatoes, this is a quick pasta dish that's perfect for a summer evening. You can enjoy it any time of year, though, so long as you can use flavorful tomatoes. Serve with a green vegetable and a big salad of mixed greens tossed with chickpeas or other beans. Use good olives that come pre-pitted from your market's olive bar. Photos by Hannah Kaminsky.
Summer Squash, Green Bean, and Chickpea Salad
This appealing mix of yellow summer squash, green beans and chickpeas is especially welcome when slender fresh green beans are abundant. It makes a great summer salad that can be a main dish, served with crusty bread and fresh corn, or as a side dish for vegan quesadillas or grain dishes.
Hummus, Cucumber, and Avocado Wrap
Creamy hummus, crisp cucumber, and buttery avocado come together in this fresh, no-cook wrap that's perfect for lunch or a light dinner. It's simple, satisfying, and proof that a handful of good ingredients can carry a meal.
There are days when turning on the stove feels unnecessary. That's where this vegan wrap earns its keep.
It's cool, crisp, and layered with texture - the kind of lunch you can throw together in minutes but still feel good about eating. The hummus brings savory depth, the cucumber adds crunch, and the avocado makes everything feel a little more substantial. Wrapped up tightly in a soft tortilla or flatbread, it's portable, practical, and surprisingly filling.
What I like most about this combination is how balanced it feels. Nothing competes. The flavors are clean and straightforward, which makes it easy to customize depending on what you have on hand. It's the kind of recipe that fits seamlessly into busy days - and one you'll likely memorize after making it once.
It goes especially well with quinoa tabbouli, or any potato salad. Or you can feel free to serve this up all on its own! Photos by Lori Maffei.
This Hummus, Cucumber, and Avocado Wrap Is…
- Completely no-cook, perfect for warm days
- Creamy and crunchy with great texture contrast
- Plant-based and dairy-free
- Easy to customize with extra vegetables or greens
- Ready in under 15 minutes
Key Ingredients & Substitutions
Hummus - Use your favorite variety - classic, roasted garlic, or even a lemon hummus all work well. The hummus acts as both flavor base and "glue" to hold everything together. You can even make your own homemade hummus!
Substitution tip: If you don't have hummus, mashed white beans with olive oil, lemon juice, and salt make a great, quick stand-in.
Cucumber - Thinly sliced cucumber adds freshness and crunch. English cucumbers are ideal since they have fewer seeds and thinner skins, but standard cucumbers work as well.
Avocado - Ripe, but still slightly firm, avocado slices provide creaminess and make the wrap more satisfying.
Tortillas or Wraps - Large flour tortillas are easiest to roll tightly, but whole wheat or spinach wraps work nicely too.
Optional Add-Ins - Baby spinach, arugula, shredded carrots, sliced red onion, or a squeeze of lemon juice all complement the base ingredients without overpowering them.
Variations
- Turn It Into a Bowl - Skip the tortilla and layer everything over greens or grains for an easy hummus bowl.
- Spice It Up - Spread a thin layer of harissa or add some crushed red pepper flakes for gentle heat.
- Make It Mediterranean - Add sliced olives, chopped tomatoes, and a sprinkle of dried oregano.
- Add Protein - Layer in baked tofu strips or chickpeas for extra protein power.
Storing the Wraps
These wraps are best enjoyed fresh, but with a little care, you can prep them ahead.
Short-Term Storage (Up to 24 Hours):
If making in advance, wrap them tightly in parchment paper or foil and store in the refrigerator. The key is minimizing air exposure to prevent the avocado from browning. A light squeeze of lemon over the avocado before rolling helps slow oxidation.
Ingredient Prep Option:
For the freshest texture, you can prep the components separately - slice the cucumber, mash or slice the avocado (with lemon), and portion the hummus - then assemble just before eating. This keeps everything crisp and vibrant.
Avoid Freezing:
These wraps don't freeze well. The cucumber releases water and the avocado changes texture once thawed, which can make the wrap soggy.
If packing for lunch, keep it chilled with an ice pack and slice just before serving for the neatest presentation.
Recipe
Hummus, Cucumber, and Avocado Wrap
Fresh and easy hummus, cucumber, and avocado wrap made with simple ingredients and no cooking required. A creamy, crunchy plant-based lunch ready in minutes.
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Servings: wrap
Ingredients
- 1 whole-grain tortilla
- 2 tablespoon hummus homemade or store-bought
- ¼ medium cucumber thinly sliced, adjust amount to taste
- ½ small tomato thinly sliced, adjust amount to taste
- ½ avocado peeled, pitted, and sliced
- ½ cup mixed greens such as romaine or baby spinach, thinly shredded
Instructions
- Place the tortilla on a plate or cutting board.
- Spread generously with hummus (though not so much that it will ooze from the sandwich).
- Arrange a row each of cucumber, tomatoes, and avocado down the center.
- Cover with a big handful of the leafy greens of your choice.
- Fold two opposite sides of the wrap over the center, then roll up snugly, making sure the ends stay tucked in.
- Cut in half to serve.
Notes
Feel free to adjust the ingredient quantities to your personal liking in this wrap!
Nutrition (Estimate per Serving)
Calories: 358kcalCarbohydrates: 39gProtein: 9gFat: 21gSaturated Fat: 4gPolyunsaturated Fat: 3gMonounsaturated Fat: 11gSodium: 408mgPotassium: 762mgFiber: 12gSugar: 5gVitamin A: 798IUVitamin C: 23mgCalcium: 119mgIron: 3mg
Vegan-ize any recipe!Grab our free vegan cheat sheet, packed with my favorite easy substitutions to make any recipe vegan.
Photos taken by Lori Maffei.
Sautéed Kale with Tahini-Lemon Sauce
When lots and lots of kale needs to be used up all at once, this is one of my favorite go-to recipes. A tangy tahini-lemon sauce enhances the flavor of kale superbly. Adapted from Wild About Greens by Nava Atlas. [Read more...]
Asian-Flavored Quinoa Wraps
Once you have the cooked quinoa on hand, these delectable Asian-flavored wraps come together very quickly. Photos by Rachael Braun. Recipe contributed by Wendy Polisi, reprinted from Cooking Quinoa. [Read more...]
Kale, Quinoa, and Artichoke Salad
Any time you put kale and quinoa together, it’s a winning duo. Not only are they both nutritional powerhouses, they taste and look fantastic together. Cook quinoa ahead of time, and this salad can be made in a snap. For an easy meal, serve with Sweet and Savory Sautéed Tofu, and corn on the cob or baked sweet potatoes. Photos by Hannah Kaminsky.
Barley Salad With Fresh Corn and Peas
Barley and fresh corn are a companionable duo in this simple and hearty cold dish that's great for everyday meals or potlucks. To complete the meal, serve with a simple cold bean dish such as those featured in Bean Salads. Photos by Hannah Kaminsky. [Read more...]
Sesame Kale and Broccoli Sauté
Kale and broccoli, two nutritious and delicious green vegetables are a compatible team in this easy recipe featuring Asian flavors. This is a great side dish with other Asian-inspired noodle, rice, or tofu dishes. [Read more...]
Spinach and Baby Corn Salad
This Asian-inspired salad is loaded with fresh spinach, baby corn, and juicy mandarin oranges for loads of delicious flavor! It's simple to throw together, and vegan friendly too.
Sometimes I need a break from big, heavy meals and just crave something light and refreshing. On those days - a big bowl of salad is just the trick.
This crisp and refreshing Spinach and Baby Corn Salad is a real treat. It's packed with nutritious veggies, protein packed spinach, and is all tossed in a delicious homemade citrus vinaigrette dressing.
This spinach and baby corn salad is:
- Quick and easy to make in just 15 minutes!
- Totally delicious.
- Healthy.
- Vegan, vegetarian, and gluten-free.
It makes a wonderful light dinner all on its own. Or it can be the perfect starter for a hearty vegan stir fry or Asian noodle dish.
More Recipes
If you love this salad, be sure to check out these other delicious vegan ideas:
- Healthy & Delicious Spinach Recipes
- Mango Lentil Salad with Cilantro Dressing
- Spinach Blueberry Avocado Salad
- 50+ Healthy Vegan Dinner Recipes
Recipe
Spinach Baby Corn Salad
This Asian-inspired salad is loaded with fresh spinach, baby corn, and juicy mandarin oranges for loads of delicious flavor! It's simple to throw together, and vegan friendly too.
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Servings:
Ingredients
- 4 ounces baby spinach leaves
- 15 ounces canned baby corn drained
- 1 cup daikon radish or white turnip, cut into matchsticks
- 1 cup carrots pre-grated or thinly sliced
- 3 mandarin oranges sectioned, canned or jarred is fine
- 2 scallions thinly sliced
- ¼ cup toasted slivered almonds
- salt and pepper to taste
Citrus Dressing:
- 2 tablespoons lemon or lime juice or more, to taste
- 1 tablespoon dark sesame oil
- 2 tablespoons orange juice preferably fresh
- 2 teaspoons agave nectar
Instructions
- Combine the salad ingredients in a serving bowl and toss together.
- Combine the dressing ingredients in a small bowl and stir together.
- Drizzle the dressing over the salad just before serving and toss well.
Nutrition (Estimate per Serving)
Calories: 189kcalCarbohydrates: 30gProtein: 4gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gSodium: 61mgPotassium: 671mgFiber: 5gSugar: 23gVitamin A: 10532IUVitamin C: 89mgCalcium: 93mgIron: 2mg
Vegan-ize any recipe!Grab our free vegan cheat sheet, packed with my favorite easy substitutions to make any recipe vegan.
Beet, Cucumber, and Orange Salad
This simple vegan salad is loaded with hearty beets, crisp cucumber, and juicy oranges. It's simple to make in just a few minutes, and totally delicious too!
There's nothing I love on a salad more than beets. They're just the perfect salad ingredient - hearty, tender, and flavorful. And they pair up perfectly with the sweet mandarin oranges and fresh cucumber and dill in this easy salad.
This beet and cucumber salad is:
- Fresh and healthy!
- Loaded with nutritious fruits and veggies.
- Ready in just 15 minutes.
- Vegan, vegetarian, and gluten free too.
It's become one of my best go-to vegan salad recipes when I need a super easy weeknight meal.
If you love it too, be sure to check out these other tasty plant based ideas:
Recipe
Beet, Cucumber, and Orange Salad
This simple vegan salad is loaded with hearty beets, crisp cucumber, and juicy oranges. It's simple to make in just a few minutes, and totally delicious too!
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Servings:
Ingredients
- 2 large or 3 medium beets rinsed, trimmed, and cooked or microwaved until just tender
- ½ medium cucumber peeled, and sliced
- 2 small sweet seedless oranges such as small clementines, sectioned
- 1 tablespoon minced fresh dill
- 1 tablespoon minced fresh chives or scallion
- 1 to 2 tablespoons minced fresh mint optional
- Juice of ½ to 1 lemon about 2 to 4 tablespoons
- 1 tablespoon maple syrup or agave nectar or to taste
- Salt and freshly ground pepper to taste
Instructions
- The easiest way to cook beets is to microwave them in a covered container with about ¼ inch of water at the bottom. Start with 2 minutes per medium beet or 3 minutes per large beet, and add a minute per beet until they can be pierced through with a little resistance. Let stand until cool enough to handle.
- Peel the cooked beets, then cut into ½-inch dice. Combine them in a mixing bowl with the remaining ingredients. Serve at once or cover and chill before serving.
Nutrition (Estimate per Serving)
Calories: 47kcalCarbohydrates: 11gProtein: 1gFat: 1gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 22mgPotassium: 209mgFiber: 2gSugar: 9gVitamin A: 188IUVitamin C: 26mgCalcium: 28mgIron: 1mg
Vegan-ize any recipe!Grab our free vegan cheat sheet, packed with my favorite easy substitutions to make any recipe vegan.
French Dressing
This homemade vegan French dressing is one of my personal favorites for green salads—I hope you’ll agree that this is better than the store-bought variety. It sure is more economical, and is made with ingredients you may already have on hand. [Read more...]
Chard with Polenta Wedges
Little wedges of precooked polenta add immense charm to this simple preparation of chard. The flavor and texture of polenta is so compatible with leafy greens; you can use kale or collards in this in place of chard, if you'd like. Olives or sun-dried tomatoes give it a nice flavor twist. Photos by Evan Atlas. [Read more...]
Deviled Tomatoes
If you no longer eat eggs but have a craving for the retro classic, deviled eggs, you'll really enjoy these deviled tomatoes - a completely vegan rendition.
The combination of chickpeas, nutritional yeast, and vegan mayo add up to a fairly egg-like flavor and consistency.
And these are even easier to make than the originals. Though these are somewhat spring-y (for instance, they'd be a lovely vegan Easter appetizer) they can be a treat any time of year for brunch, as an appetizer, or even to pack into the lunch box in a container.
These are rather addictive, and with no worry about cholesterol, be prepared for them to disappear quickly!
These deviled tomatoes are one of my favorite appetizers to serve for Easter Brunch!
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!
Photos by Hannah Kaminsky.
Recipe
Deviled Tomatoes
If you no longer eat eggs but have a craving for the retro classic, deviled eggs, you'll really enjoy these deviled tomatoes - a completely vegan rendition.
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Servings: to 10
Ingredients
- 15- to 16- ounce can chickpeas drained and rinsed
- ⅓ cup vegan mayonnaise
- 2 tablespoons nutritional yeast
- 1 tablespoon lemon juice
- 2 teaspoons yellow mustard or more, to taste
- 1 teaspoon curry powder or more, to taste
- Pinch of ground cumin or more, to taste
- Salt and freshly ground pepper to taste
- 2 tablespoons finely chopped chives or scallion
- 8 to 10 ripe plum Roma tomatoes or other small tomatoes
- Paprika for topping
- Shredded romaine lettuce or baby greens optional
Instructions
- Combine the chickpeas, mayonnaise, nutritional yeast, lemon juice, mustard, curry powder, and pepper in a food processor fitted with the metal blade. Pulse on and off until the mixture is nicely melded, but don't puree-leave a little texture.
- Add the chives or scallion through the feed tube and pulse on and off a few times to whirl in.
- If you don't have a food processor, simply mash the chickpeas well in a bowl, and stir in the mayonnaise, nutritional yeast, lemon juice, mustard, curry powder, pepper, and chives.
- Cut the tomatoes in half and scoop out the seedy center with a spoon. You'll be left with a neat shell (save what you've scooped out for another use, such as blending into a juice or sauce).
- Stuff the tomatoes generously with the chickpea mixture. Sprinkle with paprika. Arrange on a platter atop a bed of lettuce or baby greens.
Nutrition (Estimate per Serving)
Calories: 146kcalCarbohydrates: 17gProtein: 4gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 215mgPotassium: 227mgFiber: 4gSugar: 7gVitamin A: 272IUVitamin C: 8mgCalcium: 25mgIron: 1mg
Vegan-ize any recipe!Grab our free vegan cheat sheet, packed with my favorite easy substitutions to make any recipe vegan.
Variations:
Add a tablespoon or two of pickle relish.
Use black salt (kala namak - which is actually pink -available in Indian groceries) instead of regular salt; it adds a distinctive egg-like flavor.
- Here are more tasty vegan appetizers.
- Explore more of VegKitchen's easy, festive vegan brunch recipes and menus.
Taco Salad
Salad is a lot more fun when it becomes a taco salad. Incorporating all the lively flavors of tacos, this tasty salad is quick and easy to prepare, and is a great choice when you'd like a hearty main-dish salad. If you're short on time, use the shortcuts suggested. Have it on its own for lunch; complete the meal with baked sweet potatoes, vegan quesadillas, and/or corn-on-the-cob for dinner.
Pink Bean, Quinoa, and Spinach Soup
An appetizing, mildly spiced mélange of nourishing beans, quinoa, and greens, this makes a stellar centerpiece for a soup-based meal, as it’s done in 30 minutes or less. Quinoa is an excellent source of protein, making this practically a meal in a bowl. Adapted from Vegan Express. Photos by Rachael Braun.
Simple Kale and Quinoa Pilaf
This speedy, simple dish features two — no, three — vegan faves — quinoa, kale and nutritional yeast. Nutritional yeast provides a big B-12 boost and terrific cheesy flavor. What’s not to love? Tart this dish up with a handful of your favorite chopped herbs, pair it with grilled vegetables or tempeh or serve with a salad.
Ragout of Broccoli Rabe with White Beans and Porcini Mushrooms
This earthy stew of broccoli rabe, beans, and mushrooms is quick to prepare, and is good served on its own in shallow bowls with crusty bread, or over pasta or polenta. Adapted from Wild About Greens by Nava Atlas.