The concept of plant-based nutrition (also known as a “vegan” diet) is quite popular these days. As a result, many have some idea of what people may eat who choose this type of diet. Others, however, when they learn that someone eats only whole, plant-based foods may ask questions like, “well, what do they eat?” Some may even think that plant-based people are deprived because they eat only “rabbit food.” For those individuals, however, who eat well-balanced meals (using a little creativity), nothing could be further from the truth. Whole-food, plant-based nutrition is the most versatile and delicious food on the planet. Whether you have or have not tried plant-based nutrition, here are ten mouth-watering vegan recipes that will please your palate.
Sweet or Savory Breakfast Quesadillas1
Ingredients:
- One 10-inch whole-grain tortilla
- Sweet – whole-grain tortillas + nut butter + berries
- Savory – whole-grain tortillas – hummus + mashed black beans + avocado
Steps:
Begin by spreading the base (almond butter or hummus) on the entire tortilla, then layer the rest of the sweet or savory ingredients onto half the tortilla. Fold the tortilla in half over the fillings, then toast in a pan without oil over medium heat until the outsides are slightly crunchy. Cut into wedges and serve.
Sicilian Tomato-Lentil Pasta2
Ingredients:
- 1/2 pound whole-wheat pasta, uncooked
- 5 cups water
- 3/4 cup uncooked brown lentils
- 2 large cloves garlic, crushed
- 3 Tbs. extra virgin olive oil
- 1 cup canned plum tomatoes, diced and some liquid reserved
- 1 tsp. salt
- 1/4 tsp. crushed red pepper flakes
- 2 Tbs. parsley, minced
Steps:
In a medium saucepan, bring 5 cups of water to a boil, then add the lentils. Cook the lentils, covered, over medium-high heat until they’re nearly but not entirely tender, about 20 minutes. Meanwhile, bring a separate pot of water to a boil and cook the pasta al dente.
When the lentils are nearly cooked and have absorbed all the water, add the garlic, olive oil, tomatoes, salt, and red pepper flakes. Reduce the heat to medium-low, cover, and continue to simmer briskly for another 10 minutes or until the lentils are fully tender. Add the cooked pasta and parsley to the lentils and stir everything to combine.
Serves 4.
Southwest Black Bean Burger3
Ingredients:
- 1/2 yellow onion, chopped
- 1/2 jalapeño, seeded and chopped
- 3 garlic cloves
- 1 (15-oz.) can black beans, drained
- 1/2 cup + 2 Tbs. rolled oats
- 1/2 cup frozen corn
- 1 Tbs. fresh cilantro, minced
- 2 tsp. ground cumin
- 1/2 tsp. curry powder
- 1/4 tsp. cayenne pepper
- 1/4 cup breadcrumbs
- 1/2 tsp. salt, or more to taste
Steps:
Place the onions, jalapeño, and garlic in a food processor and pulse 5-6 times. Add the beans, oats, corn, cilantro, cumin, curry powder, and cayenne, season to taste with salt, and pulse 8 times. Scrape down the sides of the food processor and pulse an additional 5-8 times, depending on your desired texture.
Drizzle a teaspoon of oil into a skillet and heat to medium. Form the burger mixture into 4 equal patties. Cook the for 5-7 minutes on each side, or until a crust develops and the patties are heated through.
Remove the patties from the heat and place onto burger buns. Assemble the burger with toppings and condiments of your choice.
Serves 4.
Very Veggie Chili4
Ingredients:
- 3 cloves garlic, minced
- 1 cup chopped onion
- 1 cup diced carrots
- 1 red pepper, chopped
- 1 28-oz. can diced tomatoes with juice
- 1 can black beans or white kidney beans, reserving liquid or 1/2 - 3/4 cup dried
- 1 can kidney beans, reserving liquid or 1/2 - 3/4 cup dried
- 1 can pinto beans, reserving liquid or 1/2 - 3/4 cup dried
- 2 cups whole kernel corn
- 1-2 cans sliced mushrooms or 2 cups sliced fresh mushrooms
- 2 Tbs. chili powder substitute
- 1 Tbs. cumin
- 1 Tbs. oregano
- 1/2 Tbs. dried basil
- 1/2 Tbs. garlic powder
- 1/2 Tbs. salt
Steps:
- If using dried beans, soak overnight. Cook beans. They can all be combined together. Reserve liquid. Alternatively, you can use canned beans and reserve the liquid.
- Cook garlic, onions and carrots in a small amount of water in a large pot until tender. Add the peppers and chili powder. Continue cooking until peppers are tender, about 5 minutes.
- Add tomatoes, cooked beans with liquid, mushrooms and corn. Add remaining seasonings and stir well to combine.
- Bring to a boil, reduce heat to medium, cover and cook for 30-40 minutes stirring occasionally.
Makes 10 servings.
Fajitas5
Ingredients
- 8-10 cups of a mixture of thinly sliced green and/or red peppers and onions
- 1-2 Tbs. olive oil
- 1 pkg. extra firm tofu, sliced into 1/4” sticks
- 1/2 cup water
- 4 Tbs. Fajita seasoning mix or to taste (see recipe below)
- Toppings such as lettuce, vegan cheese, cooked rice, vegan sour cream and salsa
- Whole grain wraps
Steps
- Heat olive oil in a large frying pan. Cook and brown tofu, stirring occasionally. Remove from pan and set aside.
- Saute onions and peppers in a little water in the same frying pan that the tofu was cooked in. Cook until soft, about 8-10 minutes.
- Add tofu back to frying pan. Add 1/2 cup water and seasoning mix. Stir to combine. Cook until thickened, stirring often.
- Serve hot on whole grain wraps with toppings of your choice. Also tastes great as a side dish with no wraps.
Makes 10-12 fajitas
Fajita Seasoning Mix6
Ingredients
- 3 Tbs. cornstarch
- 2 Tbs. chili powder
- 1 Tbs. paprika
- 1 Tbs. cane sugar
- 1 Tbs. chicken-style seasoning
- 1/2 Tbs. onion powder
- 1 tsp. garlic powder
- 1/2 - 3/4 tsp. cayenne pepper
- 3/4 tsp. Cumin
Combine all ingredients in a bowl. Store in an airtight container or glass jar.
Makes 2/3 cup
Apple Crisp7
Ingredients:
- 1 can apple juice concentrate
- 1 Tbs. lemon juice
- 1/2 tsp. cardamom
- 1/2 tsp. coriander
- 1/4 cup rice flour mixed with 1/2 water
- 8 cups peeled, cored and sliced apples – Macintosh or Empire apples work great
- 1/3 cup honey
- 1/4 cup water or melted coconut oil
- 2 cups wheat free oats, quick or large flake
- 1/2 cup brown rice flour
- 1/2 cup chopped walnuts
Steps:
- Preheat oven to 350ºF. Combine apple juice concentrate, lemon juice, cardamom, and coriander in a large pot. Combine first amount of rice flour and water together and add to apple juice mixture. Cook over medium high heat until thick, stirring constantly.
- Remove from heat and add apples. Stir to combine and pour in a sprayed 9x13 glass baking dish.
- In a small bowl, combine honey and water (or coconut oil) until blended. Stir in the oats, 1/2 cup rice flour and walnuts until blended. Sprinkle evenly over apples.
- Bake in preheated oven for 35-45 minutes or until topping is golden brown.
Soy Curls Cacciatore8
Ingredients:
- 1 1/2 cups water with 1/2 tsp. salt
- 1 cup Soy Curls
- 1 cup onion, diced
- 2 stalks celery, diced
- 2 tsp. olive oil (optional)
- 28-oz. can diced tomatoes
- 2 tsp. chicken-style seasoning
- 1 clove garlic, pressed
Steps
- Rehydrate Soy Curls in the salt water for 30 minutes.
- In a nonstick skillet, saute onion, garlic, and celery in olive oil or steam in small amount of water until tender.
- Pour water off Soy Curls and add them to the mixture.
- Add tomatoes and chicken-style seasoning and simmer for 5 minutes.
- Serve over cooked brown rice.
Baked Tofu9
Ingredients:
- 14 ozs. fresh, firm tofu
- 1 Tbs. chicken-style seasoning
- 3/4 cup water
- 2 Tbs. Bragg Liquid Aminos
- 2 Tbs. nutritional yeast
Steps:
- Cut tofu into slices 1/4 inch thick (10 slices).
- Mix remaining ingredients in a bowl and sprinkle over tofu.
- Bake uncovered at 350ºF for 30 to 40 minutes or until beginning to dry out a bit.
Scrambled Tofu10
Ingredients:
- 1 pack firm or extra firm tofu, drained
- 2 garlic cloves, minced
- 3 Tbs. nutritional yeast
- 1/4 tsp. Turmeric
- 1 onion, chopped
- 1 Tbs. chicken-style seasoning
- 1 tsp. parsley
- 1/8 tsp. smoked paprika, optional
Saute onion and garlic for about 2 minutes. Crumble in tofu and rest of seasonings. Cook thoroughly, about 7-10 minutes.
Black Bean Stew with Butternut Squash11
Ingredients:
- 1. 1/4 cups dried black beans
- 2 cloves garlic, chopped
- 2 Tbs. sucanat or other sweetener
- 1 Tbs. chicken-style seasoning
- 1 yellow pepper, diced
- 5 cups butternut squash
- 1 large onion, chopped
- 1 Tbs. blackstrap molasses
- 3 sprigs fresh or 1 tsp. dried thyme
- 1 red bell pepper, diced
- 1 bay leaf
- Sea salt, to taste
Soak black beans overnight. Preheat oven to 350ºF. Place black beans in a large pot with water, boil for 10 minutes, reduce heat, cover and simmer for 30 minutes until tender. Drain beans and reserve the liquid.
Saute onions and garlic until softened. Add the molasses, sucanat (or sweetener) and thyme. Add to beans with 1 2/3 cups of reserved water. Add in chicken-style seasoning, bay leaf and salt to taste. Add the bell peppers and squash. Bake in covered casserole dish for 1 hour.
Sources:
- From Plant, Tami Bivens, R.D., pgs. 86-87, Life and Health Network, 2013.
- Ibid., pgs. 130-131.
- Ibid., pgs. 144-145.
- Cooking for Life, Stephanie Bergsma, pgs. 120-121, Stephanie Bergsma, 2013.
- Ibid., pg. 110.
- Ibid., pg. 158.
- Ibid., pg. 41.
- Amazing Health Cookbook, Barbara Watson, p. 83, Review and Herald Publishing Association, 2012.
- Ibid., pg. 87.
- The Better Way, Samantha Edwards, p. 11, Samantha Edwards, 2012.
- Ibid., pg. 15
Photo by: Grooveland Designs