Charlotte, NC, USA

New To The Vegan Life ? Let's Get Your Feet Wet With These Easy Starters Sis.

Chickpea Salad 

What You'll Need

  • 1 cup chickpeas, canned, rinsed and drained

  • 1 tsp capers

  • 1 tsp mustard

  • 1/3 tsp turmeric

  • 1/3 tsp cumin

  • 1 tbsp olive oil

  • 1 green or red pepper

  • 1 carrot

  • some basil, about 10 leaves

  • some cilantro (3-4 springs)

  • 1 tsp vinegar

  • black pepper, salt if needed

  • 2 spring onions or 1 medium onion

  • Optional additions: garlic, potatoes, celery, chopped olives, lemon juice, cooked broccoli or asparagus, anything you want.

  • KALE or SPINACH

  • Your choice of fruit

How To Make It

  1. In your food processor, add ½ cup of the chickpeas (the other half is for later), the capers, mustard, turmeric, cumin, olive oil and vinegar. Blend until smooth and creamy. You can also use a hand blender for this step.

  2. Chop very small: onions, red pepper, carrot, celery (optional), basil, cilantro.

  3. In a salad bowl, put the rest of the chickpeas and the chopped vegetables together. Add the blended mixture and mix everything together. Add salt and pepper to taste.

  4. Serve on bread or greens. Enjoy !

Stir Fry

What You'll Need

 

- 1 pack of stir fry noodles

- 1 pack of fried onion chips

- 1 pack of stir fry frozen veggies

- Spicy Stir Fry Oil 

- Soy Sauce

How To Make It

- In a skillet, pour in 1 1/2 tablespoons of stir fry oil. Cook your mixed veggie stir fry mix (add pink salt, pepper, & other seasoning for extra flavor). 

- In another skillet, add 1 1/2 stir fry oil and cook your stir fry noodles (should only take 10 minutes)

-Combine your cooked veggies and your noodles into a wok or skillet and cook together on low adding your desired amount of soy sauce to the mix. 

- Top with Onion chips and ENJOY !

Cauliflower Rice

  1. Wash and thoroughly dry cauliflower, then remove all greens.

  2. If using a box grater, cut the cauliflower into large chunks and use the medium-sized holes (see photo - the side commonly used to grate cheese), to grate into "rice." If using a food processor, cut into small pieces and use the grater attachment to grate the cauliflower into "rice." 

  3. Optional: Transfer to a clean towel or paper towel and press to remove any excess moisture, which can make your dish soggy.

  4. Once you have your cauliflower rice, it's easy to cook (or enjoy raw)! Simply sauté in a large skillet over medium heat in 1 Tbsp oil. Cover with a lid so the cauliflower steams and becomes more tender. Cook for a total of 5-8 minutes, then season as desired (such as with soy sauce or salt and pepper).

  5. Use cauliflower rice in recipes that call for rice! Store leftovers in the refrigerator up to 5 days. Store uncooked cauliflower rice in the freezer up to 1 month.

BBQ Seitan

What You'll Need

  • 1 cup vital wheat gluten (Bob's Red Mill works well)

  • 2 tsp onion powder

  • 1 tsp garlic powder

  • 1 tsp oregano

  • 1 Tbsp paprika

  • 1 Tbsp chili powder

  • 2 Tbsp nutritional yeast

  • 3/4 cup low sodium vegetable broth/water

  • 1 Tbsp low sodium soy sauce

For Seitan-Boiling Broth:

  • 4-5 cups low-sodium vegetable broth/water

  • 3 Tbsp nutritional yeast

  • 1 Tbsp chili powder

  • 1 bay leaf

  • 2 Tbsp low sodium soy sauce

For BBQ Sauce (makes about 1 cup):

  • 1/2 cup ketchup

  • 1Tbsp onion powder

  • 1 Tbsp Dijon mustard

  • 1 Tbsp blackstrap molasses

  • 2 Tbsp vegan Worcestershire

  • 2 Tbsp unsweetened applesauce

  • 1 tsp balsamic vinegar

  • 1 tsp Sriracha or hot sauce (more/less, to taste)

 

How to make it:

  1. Combine all dry ingredients in a medium bowl. In a separate bowl, mix broth/water and low sodium soy sauce.

  2. Add wet mix to dry mix, stir until combined. Using your hands, knead mixture for 2-3 min, until thick dough forms.

  3. Shape seitan dough into a ball. Tear small pieces (the size of a quarter) off the big ball. The pieces will get bigger during boiling, so don't make them too big!

  4. Mix together all broth ingredients. Bring to a boil. Add torn-up seitan, bring to a boil again. Reduce the boil to medium, simmer for 30 min, stirring a few times to prevent sticking. Preheat the oven to 375° F.

  5. Once seitan is done boiling, drain the pieces. Put them into a mixing bowl, pour 3/4 of prepared BBQ sauce over them, toss well to cover.

  6. Cover a cookie sheet with parchment paper. Arrange BBQ-covered seitan on the sheet with about 1 inch between pieces. Bake for 30 min, turning pieces halfway through baking, and basting with the remaining BBQ sauce if the start looking dry.

  7. Serve with sweet potato fries, or in a hoagie roll with pickles and mustard, or slice up and toss with pasta.

To make BBQ sauce 

  1. Combine all ingredients in a bowl. Whisk well until uniform in texture. Taste and adjust sweet/salty/spicy ingredients to your liking.

  2. Serve with seitan or other dishes that call for BBQ sauce. This sauce can be kept in the fridge for up to 1 week.

Spaghetti Squash

What You'll Need 

Spaghetti Squash 

Arrabbiata Sauce 

Spicy Harissa Sauce

Gardeain Meatless Grounds

How To Make It

 1. Cut your spaghetti squash in half and take out the seeds and inner guts 

2. Place your squash on a pan and roast it in the oven for 30 minutes on 350'

3. While your squash is roasting, cook your meatless meat

4. Once your meatless meat is cooked, add in your Arrabbiata Sauce and Spicy Harissa Sauce for added spice.

5. Remove your squash and let it cool, once cooled, scrape the inside of the squash gently to reveal a noodle like texture. 

6. Top your noodles with your meatless meat sauce. Enjoy !