Posts in category: Vegan

Landlocked Ceviche

Finely chopped cauliflower takes the place of fish in this zesty vegan ceviche. Tangy red onions, Southwestern spices, and creamy avocado add bold flavor and texture to this dish, which will instantly transport you to the coast. Enjoy with tortilla chips or spoon into whole wheat pita bread pockets for the perfect grab-and-go lunch!

There’s no seafood in this dish, but we don’t think you will miss it—and the fish won’t be mad either. Instead we use cauliflower. The lime juice breaks down its fibers, resulting in a salad or dip so tasty that you won’t want to share. Serve with baked tortilla chips or spoon into whole wheat pitas for a grab-and-go meal. Just cancel the party now and keep it to yourself!

Ceviche dip recipe adapted from Thug Kitchen: Party Grub

INGREDIENTS

• 1 small head of cauliflower, finely chopped (about 2½ cups)
• 2 cups tomatoes, diced (about 4 medium)
• ½ cup chopped red onion
• 1 jalapeno, diced
• ¼ teaspoon salt
• ½ cup lime juice
• ¼ cup chopped cilantro
• 1 avocado, diced
• Freshly ground black pepper, to taste

INSTRUCTIONS

1. Mix together the cauliflower, tomatoes, red onion, jalapeño, salt, and lime juice in a medium bowl. Add the cilantro and let the mixture sit in the fridge for at least 1 hour.
2. Add the avocado and black pepper to taste. Serve immediately.

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Chopped Veggie Salad With Pasta And Creamy Cauliflower Dressing

Who knew that blended cauliflower could make for a luscious, velvety dressing? Drizzle this creamy sauce over a jumble of macaroni noodles and crisp veggies for a pasta salad that rivals anything you can buy from the store. Tangy pepperoncini and aromatic parsley make perfect garnishes for this quick and easy meal.

A delicious mashup of macaroni salad and chopped vegetable salad, this colorful dish gets coated with a creamy herbed dressing made with pureed raw cauliflower.

INGREDIENTS

SALAD

• 6 ounces dry whole-grain elbow macaroni
• 2 cups green beans, cut into ½-inch dice (12 ounces)
• 2 medium carrots, peeled and cut into ½-inch dice (1 cup)
• 2 cups chopped romaine lettuce (½-inch pieces)
• 1 cup roughly chopped red cabbage
• 1 cup halved cherry tomatoes
• ½ cup red onion, cut into ¼-inch dice
• ¼ cup finely chopped fresh parsley
• 2 whole pepperoncini, sliced (optional)

DRESSING

• 1 cup 1-inch raw cauliflower florets (about 4 ounces)
• ¼ cup almond flour
• 3 tablespoons nutritional yeast
• 1 tablespoon white wine vinegar
• 1 teaspoon garlic powder
• ½ teaspoon Italian seasoning
• ¼ teaspoon yellow mustard
• ¼ teaspoon sea salt
• ⅛ teaspoon dried marjoram
• Freshly ground black pepper

INSTRUCTIONS

1. Bring a large pot of water to a boil. Add pasta, and cook according to package directions. Five minutes before you expect the pasta to be done, add green beans and carrots to the pot. Return water to a boil, and continue to cook until pasta and veggies are tender. Drain and transfer pasta, green beans, and carrots to a large serving bowl.
2. To make the dressing, in a blender, combine the cauliflower, almond flour, nutritional yeast, vinegar, garlic, Italian seasoning, mustard, salt, marjoram, pepper, and 1 cup of water. Blend 5 to 7 minutes or until smooth.
3. Transfer the dressing to a saucepan and cook on medium heat for 4 to 5 minutes to thicken. Remove pan from heat and let dressing cool.
4. Add the dressing, lettuce, cabbage, tomatoes, and onion to the pasta mixture, and toss to coat.
5. Garnish with parsley and pepperoncini (if using) right before serving.

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Curried Millet Sushi

Absorbent millet soaks up warm curry spices and is used as the base for these scrumptious vegan sushi rolls. An assortment of rainbow veggies add a tender crunch to each slice, and salty nori ties the dish together. Perfect with a side of cold edamame or seaweed salad, this recipe keeps well in the fridge for several days as weekday meal prep.

This recipe makes the most of millet’s flavor-absorbing potential by cooking the grain with spices before using it as a filling for this vegan sushi. To ensure the fillings stay fresh, cut these sushi rolls just before serving them.

Note: Soy sauce contains gluten. To make this recipe gluten-free, use gluten-free tamari sauce.

INGREDIENTS

• 1 cup millet
• 1½ teaspoons curry powder
• 1½ teaspoons onion powder
• 1½ teaspoons garlic powder
• ¼ cup brown rice vinegar
• 2 tablespoons pure maple syrup
• 1½ teaspoons arrowroot powder
• ¼ teaspoon sea salt (optional)
• 4 toasted nori sheets
• 1 medium red sweet pepper, cut into eighteen 4×¼-inch strips
• 1 cup coarsely shredded carrots
• 2 small avocados, thinly sliced
• 1 cup fresh spinach
• Low-sodium tamari or soy sauce (see note in intro)
• Wasabi paste

INSTRUCTIONS

1. In a saucepan combine millet; curry, onion, and garlic powders; and 2 cups water. Bring to boiling; reduce heat. Simmer, covered, 20 minutes. Remove from heat.
2. In a small bowl whisk together vinegar, maple syrup, arrowroot powder, and, if desired, salt. Stir into warm millet. Cover pan; let stand 10 minutes.
3. Prepare a station to assemble rolls. Lay sushi mat on cutting board; place a nori sheet lengthwise on mat. Spoon ⅔ cup of the millet onto nori. Using your fingers, press millet into an even layer, leaving a 1-inch border on the top and bottom edges of nori. Arrange one-fourth of the vegetable strips, avocado slices, and spinach lengthwise over millet.
4. Lift bottom edge of the mat and roll nori sheet over vegetables, making sure to tuck the veggies under as you roll so they are not pushed out the top. Roll to top and seal by pressing nori edge into roll. If needed, brush edge with water to seal.
5. Dip a long, sharp knife in water, then cut roll in half. Cut each piece in half again, and then again to make eight pieces.
6. Repeat Steps 3 through 5 to make and cut three more rolls. Serve rolls with tamari and wasabi paste.

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Spinach-Tomatillo Wraps With Hearty Tahini Spread

It’s easy being green with layers of crunch and flavor in these wraps that you can whip up in just 20 minutes. A thick slather of cilantro-studded chickpea spread binds fresh veggies together inside of soft whole wheat tortillas, making this the perfect grab-and-go lunch. Can’t find tomatillos or green tomatoes? Feel free to substitute regular red tomatoes or any other in-season produce that’s calling your name.

If you like wraps as much as we do, you’ll love these! The combination of the whole grain tortilla, creamy bean spread, and crunchy, juicy veggies covers the gamut of flavors and textures. Let your taste buds enjoy the party!

INGREDIENTS

• 1 cup canned no-salt-added chickpeas, rinsed and drained
• ½ cup packed fresh cilantro
• 1 tablespoon tahini
• 1 tablespoon lime juice
• ¼ teaspoon crushed red pepper
• 4 7-to 8-inch whole wheat tortillas
• 3 cups packed fresh baby spinach
• 2 medium tomatillos or green tomatoes, very thinly sliced
• 1 cup thinly sliced cucumber
• ½ cup thinly sliced sweet onion

INSTRUCTIONS

1. For bean spread, in a small food processor or blender combine the first five ingredients (through crushed red pepper) and 2 tablespoons of water. Cover and process until smooth, adding water 1 tablespoon at a time as needed.
2. Spread bean spread over tortillas. Top with the remaining ingredients. Roll up tortillas. If desired, cut wraps in half to serve.

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Penne With Butternut Squash And Fresh Fennel

This recipe is a great introduction to fresh fennel, which turns silky-soft when simmered with pasta. The light licorice taste of this fun root vegetable pairs perfectly with the earthy sweetness of butternut squash. Add a crunchy topping of chopped walnuts, and you have a five-star meal that’s ready in under 30 minutes. Be generous when adding the fennel fronds at the end so you get maximum flavor, and save any leftover fronds or stalks to add to salads later in the week!

Ready in a jiffy, this scrumptious pasta pairs the silky, subtle anise notes of fennel bulb with walnuts, earthy whole grain pasta, and sweet butternut squash. Bonus: This is a one-pot meal, so no messy cleanup!

INGREDIENTS

• 2 medium fennel bulbs
• 8 oz. dry whole grain penne
• 1 cup chopped onion
• 1½ cups cubed fresh butternut squash
• ¼ cup chopped walnuts

INSTRUCTIONS

1. Bring a large pot of water to boiling. Remove stems from fennel bulbs; trim and coarsely chop the fronds. Halve bulbs, then cut into ¼-inch-thick slices.
2. Add penne and onion to boiling water. Cook according to package directions for the pasta, adding squash and sliced fennel bulb the last 7 minutes of cooking.
3. Reserve 3 cups cooking water. Drain pasta and vegetables. Return pasta and vegetables to pot. Add 1 to 1½ cups cooking water and ¼ to ½ cup chopped fennel fronds to pot; toss to coat. Add additional reserved cooking water if desired for saucier pasta. Sprinkle with walnuts.

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PLT (Green Pea, Lettuce & Tomato) Sandwich

When you’re in a rush, this delicious sandwich comes together in a flash. Fresh tomatoes and lettuce leaves are layered on top of a savory green pea spread that adds a burst of herbal goodness. If you have extra spread, take it with you as a dip for veggie sticks or crackers!

Layered with a delicious homemade Green Pea Spread, thinly sliced tomatoes, and crisp romaine lettuce on toasted whole grain bread, this flavorful vegan PLT (Green Pea, Lettuce & Tomato) sandwich makes the perfect lunch! The Green Pea Spread can be made with fresh or frozen green peas, also known as English peas.

INGREDIENTS

GREEN PEA SPREAD

• 2½ cups fresh green peas or thawed frozen green peas
• ¼ cup packed fresh basil
• 1 tablespoon nutritional yeast
• 1 tablespoons lemon juice
• 1 tablespoon sunflower seed butter or almond butter
• 2 garlic cloves, minced
• ½ teaspoon salt
• Pinch red pepper flakes, or more to taste
• 1–2 tablespoons water

SANDWICH FIXINGS

• 1–2 tomatoes, thinly sliced
• 4–6 romaine lettuce leaves
• 8 slices whole grain bread, toasted
• Dijon mustard, to taste

INSTRUCTIONS

1. If using fresh peas, cook them in boiling water for about 3 minutes or until they turn bright green, then quickly transfer them to a bowl of ice water to cool. Set aside for 5 minutes. If using frozen peas, be sure to thaw them.
2. Drain the peas, transfer them to a food processor, and add basil, nutritional yeast, lemon juice, sunflower seed butter, garlic, salt, red pepper flakes, and 1 tablespoon water. Process until mixture is well combined but not completely smooth—you want to maintain some texture. Add more water if needed to achieve desired consistency. Taste and adjust seasonings as needed. Transfer the spread to a glass bowl.
3. Toast the whole grain bread (2 slices per sandwich). To make each sandwich, spread one toast slice with Dijon mustard and the other slice with ¼ cup of Green Pea Spread. Layer sliced tomatoes and crisp romaine lettuce between the toast slices.

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Rainbow Cauliflower Rice Salad

Sneak some extra veggies into your lunch by replacing grains with riced cauliflower! This colorful and refreshing salad combines crunchy bell pepper, sweet corn, juicy peas, and toasted almonds with a light lemon dressing to bring it all together. Feel free to add your favorite herbs or a dash of chili flakes for a touch of heat.

Kick up the freshness factor of a summer salad by using cauliflower rice (cauliflower florets that have been finely chopped in a food processor) instead of grains. This cauliflower rice salad is also a great way to showcase the rainbow-hued cauliflower available at farmers markets this time of year. In the photo above, you’ll see how it looks using classic white cauliflower. In the video below, we used purple.

INGREDIENTS

• 1 pound cauliflower, any color, riced (4 cups)
• 1 orange bell pepper, cut into ¼-inch dice (1 cup)
• 1 red bell pepper, cut into ¼-inch dice (1 cup)
• 1 cup fresh or thawed frozen green peas (5 ounces)
• 1 cup fresh or thawed frozen yellow corn (5 ounces)
• ¼ small red onion, cut into ¼-inch dice (¼ cup)
• ¼ cup finely chopped fresh cilantro
• ¼ cup lemon juice
• 2 tablespoons chopped almonds
• 1 pinch sea salt and freshly ground black pepper

INSTRUCTIONS

1. In a large bowl, combine the cauliflower, bell peppers, peas, corn, onion, cilantro, lemon juice, and almonds. Season to taste with salt and pepper. Mix well.

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Ribboned Zucchini Salad With Lentils And Creamy Turmeric Dressing

Lentils add satisfying heft to this refreshing salad, which can be prepared in just 15 minutes. Raw zucchini ribbons are combined with juicy tomatoes and a creamy dressing to create a bowl full of fresh flavors and textures. Garnish with a sprinkle of chopped scallions, and your lunch is ready to go.

Incorporating lentils is an easy way to add bulk to any salad. Here, they soak up a creamy dressing and complement the fresh crunch of ribboned zucchini. Note that this recipe calls for cooked lentils, so be sure to have those ready to go.

INGREDIENTS

• ⅓ cup almond meal
• 2 tablespoons lemon juice
• ½ teaspoon ground cumin
• ¼ teaspoon ground turmeric
• 1 small clove garlic, minced
• Sea salt, to taste
• Freshly ground black pepper, to taste
• 2 medium zucchini
• 1½ cups cooked lentils (or one 15-oz. can)
• 1 tomato, finely chopped
• 1 scallion (green onion), thinly sliced

INSTRUCTIONS

1. For dressing, in a blender combine the first seven ingredients (through pepper) and ½ cup water. Cover and blend until smooth.
2. Using a vegetable peeler, mandoline, or food processor, cut zucchini into ribbons. Transfer to a salad bowl. Add lentils, tomato, scallion, and dressing. Toss to coat. Serve immediately.

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Spicy Tomato Sushi Rolls

Brown rice soaks up the warm flavor of butternut squash to create a creamy base for these vegan sushi rolls. Tomatoes are then soaked in a spicy mixture of sriracha, fresh ginger, and brown rice vinegar to make a filling that really packs a punch. Bring a little container of low-sodium soy sauce or tamari, and you have a perfect quick lunch for when your calendar is packed.

Butternut squash and savory seasoned tomatoes make a succulent filling for these vegan sushi rolls. You can also make these into on-the-go wraps by rolling them up like a burrito to eat out of hand.

INGREDIENTS

• 1½ cups low-sodium vegetable broth
• ¾ cup dry short grain brown rice
• 1½ cups frozen riced butternut squash
• 4 roma tomatoes, seeded and chopped (2 cups)
• 1 tablespoon reduced-sodium tamari
• 1 teaspoon grated fresh ginger
• 1 tablespoon sriracha sauce
• 2 teaspoons tahini
• 2 tablespoons brown rice vinegar
• 1 tablespoon pure maple syrup
• 4 8-inch toasted nori sheets
• ½ of a medium avocado, peeled and sliced
• 1 Persian cucumber, seeded and cut lengthwise into ¼-inch strips (5½ oz.)
• 2 carrots, coarsely shredded (1 cup)
• 4 scallions (green onions), trimmed to 6 inches and cut lengthwise into strips

INSTRUCTIONS

1. In a small saucepan bring broth to boiling. Add rice; reduce heat. Cover and simmer about 40 minutes or until liquid is absorbed. Stir in frozen riced butternut squash. Let stand 5 minutes.
2. Meanwhile, for spicy tomatoes, in a bowl stir together the next five ingredients (through tahini).
3. Stir rice vinegar and maple syrup into brown rice mixture.
4. Lay a sushi mat on a cutting board; place a nori sheet lengthwise on mat. With damp fingers, spread one-fourth of the rice mixture over bottom two-thirds of the nori, leaving a ¼-inch border on side edges. Arrange one fourth of the avocado, cucumber, carrots, tomato mixture, and scallions along center of rice layer. Roll up nori toward the unfilled edge, using sushi mat to lift and tightly roll. Brush unfilled edge with water and press over top of roll. Repeat with remaining ingredients, making four rolls total. Slice each roll into 1-inch slices to serve.

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