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Vegan Recipes

vegan recipe food display

https://www.vegansociety.com/go-vegan/definition-veganism#:~:text=Yet%20one%20thing%20all%20vegans,that%20use%20animals%20for%20entertainment.

Day 1: Quinoa Salad with Roasted Vegetables

Ingredients:

  • 1 cup quinoa
  • Assorted vegetables (such as bell peppers, zucchini, and cherry tomatoes)
  • Two tablespoons of olive oil
  • One tablespoon of balsamic vinegar
  • Salt and pepper to taste

Instructions:

  1. Preheat the oven to 400°F (200°C).
  2. Cook the quinoa according to the package instructions.
  3. Chop the vegetables into bite-sized pieces.
  4. Toss the vegetables with olive oil, balsamic vinegar, salt, and pepper in a bowl.
  5. Spread the vegetables on a baking sheet and roast for 20-25 minutes or until tender.
  6. In a large bowl, combine the cooked quinoa and roasted vegetables.
  7. Serve the quinoa salad warm or cold. Enjoy!

Day 2: Chickpea Curry

Ingredients:

  • One tablespoon of olive oil
  • One onion, diced
  • Three cloves garlic, minced
  • One tablespoon of curry powder
  • One teaspoon cumin
  • One teaspoon turmeric
  • One can (14 oz) diced tomatoes
  • One can (14 oz) coconut milk
  • 2 cups cooked chickpeas
  • Salt and pepper to taste
  • Fresh cilantro for garnish

Instructions:

  1. Heat the olive oil in a large pan over medium heat.
  2. Sauté the onion and garlic until the onion is translucent.
  3. Add the curry powder, cumin, and turmeric to the pan. Cook for 1-2 minutes to release the flavors.
  4. Stir in the diced tomatoes and coconut milk.
  5. Add the cooked chickpeas and simmer for 15-20 minutes.
  6. Season with salt and pepper to taste.
  7. Serve the chickpea curry over rice or with naan bread. Garnish with fresh cilantro. Enjoy!

Day 3: Lentil and Vegetable Stir-Fry

vegan recipe stuffed mushroom

Ingredients:

  • 1 cup lentils, cooked
  • Assorted vegetables (such as broccoli, carrots, and snap peas), sliced
  • Two tablespoons of soy sauce
  • One tablespoon of sesame oil
  • Two cloves garlic, minced
  • One teaspoon of ginger, grated
  • One tablespoon of maple syrup
  • One tablespoon cornstarch
  • Sesame seeds for garnish

Instructions:

  1. Whisk together soy sauce, sesame oil, garlic, ginger, maple syrup, and cornstarch in a small bowl.
  2. Heat a tablespoon of oil in a large pan or wok over high heat.
  3. Add the vegetables and stir-fry for 3-4 minutes or until crisp-tender.
  4. Stir in the cooked lentils and the sauce mixture.
  5. Continue to cook for another 2-3 minutes, until the sauce thickens and coats the vegetables.
  6. Garnish with sesame seeds and serve the lentil and vegetable stir-fry over rice or noodles. Enjoy!

Day 4: Vegan Tofu Scramble

Ingredients:

  • One tablespoon of olive oil
  • One block (14 oz) tofu, drained and crumbled
  • 1/2 onion, diced
  • One bell pepper, diced
  • Two cloves garlic, minced
  • One teaspoon turmeric
  • 1/2 teaspoon cumin
  • Salt and pepper to taste
  • Fresh parsley for garnish

Instructions:

  1. Heat the olive oil in a large skillet over medium heat.
  2. Add the onion, bell pepper, and garlic. Sauté until the vegetables are tender.
  3. Add the crumbled tofu to the skillet and cook for 5-7 minutes, stirring occasionally.
  4. Sprinkle turmeric and cumin over the tofu and season with salt and pepper.
  5. Continue cooking for another 3-4 minutes, until the tofu is heated through and well-coated with spices.
  6. Remove from heat and garnish with fresh parsley.
  7. Serve the vegan tofu scramble with toast or tortillas. Enjoy!

Day 5: Spaghetti with Marinara Sauce and Vegan Meatballs

vegan recipe - spaghetti sauce

Ingredients: For Vegan Meatballs:

  • 1 cup cooked lentils
  • 1/2 cup breadcrumbs
  • 1/4 cup ground flaxseed mixed with 1/4 cup water (flax egg)
  • Two cloves garlic, minced
  • 1/4 cup chopped fresh parsley
  • One teaspoon of dried oregano
  • Salt and pepper to taste
  • Olive oil for frying

For Marinara Sauce:

  • Two tablespoons of olive oil
  • One onion, diced
  • Three cloves garlic, minced
  • One can (14 oz) crushed tomatoes
  • One teaspoon of dried basil
  • One teaspoon of dried oregano
  • Salt and pepper to taste

Instructions:

  1. Combine cooked lentils, breadcrumbs, flax egg, minced garlic, parsley, dried oregano, salt, and pepper in a bowl. Mix well.
  2. Form the mixture into small meatballs.
  3. Heat olive oil in a large skillet over medium heat. Add the meatballs and cook until browned on all sides.
  4. In a separate pan, heat olive oil over medium heat. Sauté onion and garlic until translucent.
  5. Add crushed tomatoes, dried basil, dried oregano, salt, and pepper to the pan. Simmer for 10-15 minutes, stirring occasionally.
  6. Cook spaghetti according to package instructions.
  7. Serve the spaghetti with marinara sauce and vegan meatballs. Enjoy!

Day 6: Roasted Vegetable and Hummus Wrap

Ingredients:

  • Assorted vegetables (such as bell peppers, eggplant, and red onion), sliced
  • Two tablespoons of olive oil
  • Salt and pepper to taste
  • Tortilla wraps
  • Hummus
  • Fresh greens (such as spinach or lettuce)

Instructions:

  1. Preheat the oven to 400°F (200°C).
  2. Toss the sliced vegetables with olive oil, salt, and pepper in a bowl.
  3. Spread the vegetables on a baking sheet and roast for 20-25 minutes or until tender and slightly caramelized.
  4. Warm the tortilla wraps in a dry skillet or microwave.
  5. Spread a generous amount of hummus onto each wrap.
  6. Layer the roasted vegetables and fresh greens on top of the hummus.
  7. Roll up the wraps tightly, slice in half if desired, and enjoy!

Day 7: Coconut Curry with Tofu and Vegetables

Ingredients:

  • One tablespoon of coconut oil
  • One onion, diced
  • Two cloves garlic, minced
  • One tablespoon of grated ginger
  • One tablespoon of curry powder
  • One can (14 oz) coconut milk
  • Assorted vegetables (such as broccoli, cauliflower, and bell peppers), chopped
  • One block (14 oz) tofu, cubed
  • Salt and pepper to taste
  • Fresh cilantro for garnish

Instructions:

  1. Heat the coconut oil in a large pot over medium heat.
  2. Add the onion, garlic, and ginger. Sauté until the onion is translucent.
  3. Stir in the curry powder and cook for 1-2 minutes to release the flavors.
  4. Pour in the coconut milk
  5. Add the chopped vegetables and cubed tofu to the pot. Stir well to coat them with the curry mixture.
  6. Season with salt and pepper to taste.
  7. Cover the pot and simmer for 15-20 minutes, or until the vegetables are tender and the flavors have melded together.
  8. Garnish with fresh cilantro before serving.
  9. Serve the coconut curry with tofu and vegetables over steamed rice or with naan bread. Enjoy!
vegan recipe - salad

Enjoy your vegan culinary journey!