The first thing people ask you when you tell them you’re vegan is “What do you eat?”

Vegans eat the same things everyone else eats, just without the malzoism. In this section you will find simple vegan recipes to make comforting meals, using everyday ingredients and no special equipment. Judith Barnes shows you how to create great food without complications.

Breakfast | Lunch | Dinner | Appetizers & Snacks | Beverages & Smoothies


Breakfast


Basic Tofu Scramble

Marinade:
2 tsp cumin powder
1/2 tsp mustard powder
2 tbs nutritional yeast
2 tbs soy sauce (replace 1 tbs with water for lower sodium version)
1 tsp apple cider vinegar
1/4 cup water

1 lb firm tofu, drained and sliced into approx 10 slices (NOT cubes. Slices. I’ve made about a million of these and slices really works better)

1/2 yellow onion, chopped
2 cloves garlic, minced
1/2 cup fresh spinach, kale or collard greens.
1/2 cup water

Mix up marinade ingredients in a large bowl.
Add sliced tofu and set aside. I sometimes do this the night before but I’ve found it tastes just about the same with only 15 minutes.

Cook onion and garlic in water until soft.
Add greens and cook until wilted.
Add crumbled tofu and marinade to hot pan of cooked veg, and cook over med/high heat until liquid is gone and it begins to brown.

Enjoy!


“Buttermilk” Pancakes

0The buttermilk is made by mixing soy milk with vinegar. Let it stand for a few minutes and it thickens.

1 cup flour
1 tbs sugar
2 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt

1 cup soymilk
1 tbs vinegar or lemon juice

Mix together milk and vinegar and set aside.
Put a skillet, pan or griddle on the stove at med heat.
Combine dry ingredients in large bowl.
Add liquid ingredients.
Mix until smooth.
Ladle or spoon about 1/3 cup batter into hot non-stick skillet, or if using a regular skillet, spray with a little cooking spray or use oil.
Carefully flip when you see bubbles in the middle of the pancake and the edges are starting to look crisp.
Allow to cook until done, about 3 minutes.
Add more cooking spray or oil to pan as necessary and repeat until batter is gone.


Easy Oatmeal

03 cups cold water
2 cups oats
1 snack size box of raisins (optional)
Pinch of salt
Sugar to taste

Add all ingredients to a medium size sauce pan and cook over med heat stirring often for about 10 minutes. Don’t leave it alone it will burn.

Serve hot with fruit, nuts, and your favorite plant milk poured over the top, if desired.


Oat Upma

0 01

1 cup oats
About one cup of any vegetables, chopped small or diced (peas, white corn, and bell peppers depicted).
Whatever seasonings you like (I like cumin and curry powder).
Salt and pepper to taste.

Place dry oats in a med sauce pan and toast over med low heat until they begin to smell aromatic and turn light brown (keep your eye on them, they burn easily).
When they are nicely toasted transfer to another dish.
Add 1/2 cup water to the saucepan (be careful of spatter if the pan is hot).
Cook vegetables in water with seasonings until liquid is gone.
Add 3/4 cup water and oats and stir.
Lower heat and put a lid on the pan for 5 minutes.
Fluff with a fork and serve.


Lunch


Tofuna Salad

01/2 of 1 lb package firm tofu, frozen for at least 24 hours, thawed and pressed
1/4 cup diced celery
1 tbs minced onion
2 tbsp lemon juice
1 tbsp soy sauce
1/4 cup vegan mayo
1/2 sheet of nori, crumbled

Crumble or mash tofu until it reaches desired consistency.
In a separate bowl, whisk together mayo, soy sauce, lemon,celery mixture and crumbled nori.
Add this mixture to tofu.
Gently stir to combine.
Serve chilled.


Dinner


Chana Aloo Curry (chickpea and potatoes)

012 oz potato (about 2 med sized potatoes), diced
1/2 white or yellow onion, diced
1 clove garlic, minced
Green chile, diced (optional, this is where you decide how hot you want it)
2 cups water
1 15 oz can chickpeas, drained
1 15 oz can diced tomatoes
1/4 cup frozen peas
1 tsp curry powder (or more, if you like)
1 tsp cumin
1 tsp paprika
1/2 tsp turmeric
1/4 tsp black pepper
Salt to taste

Place water in med sauce pan and bring to a simmer.
Add potato, onion, garlic and chiles to water and simmer until potatoes are just soft.
Add spices, drained chickpeas, tomatoes and peas.
Stir well and simmer another 30 minutes to thicken, stirring occasionally.
Taste and add salt if needed.


Appetizers / Snacks


Deviled Potatoes

01 lb baby yukon gold potatoes, cooked and let to cool until just warm
1/2 cup firm tofu
1/2 tsp turmeric
1/8 tsp kala namak (Himalayan black salt – provides sulphery egginess)
1/8 tsp black pepper
2 tsp lemon juice
1 tsp prepared yellow mustard
Approx. 4 tbs water
Paprika for garnish

Slice the potatoes in half, length-wise.
Using a melon baller or small spoon, scoop about 1/2 a tsp out of the center of each potato.
Put the potato centers and the rest of the ingredients (except water) in a food processor and process until smooth.
Add single tablespoons of water at a time, as needed, until it’s very smooth.
Fill a pastry bag or a ziplock baggie with the mixture. If using a baggie, cut 1/2-inch off of a corner.
Pipe into potato halves (or use a small spoon to fill, if no bag is available).
Garnish with paprika.


Cauliflower (and Buffalo) Bites

01 cup whole wheat flour
1 cup water or plant milk
Salt and other spices to taste
1 head cauliflower

Preheat oven to 450F.
Cut the cauliflower in to bite sized florets.
Mix flour, milk or water and spices in a large bowl.
Place the cauliflower florets in the bowl with the batter.
Stir/toss gently until all the cauliflower is well coated.
Place coated florets on lined baking sheet and bake until nicely browned, about 35 minutes.
To make Buffalo Bites, gently toss florets in sufficient hot sauce of your choice until fully coated.


Beverages / Smoothies


Basic Green Smoothie

0The possible combinations of ingredients are endless. This is a basic recipe that will get you started, but don’t be afraid to experiment!

You will need a blender.
1 handful of greens. Spinach, kale, or collard
1 banana
1 cup fruit juice, plant milk, or water
1/2 cup frozen or fresh fruit

Put all ingredients into the blender and blend until smooth.
Makes one serving.


 

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