All Categories - Make Simple Vegan Meals

Tomato Black Lentil Soup

7/24/2013

Black lentils have a nice flavor and create an enjoyable texture for this simple southwest style soup! Black lentils may not be commonly found in grocery stores, but try them if they are available. I bought these lentils at a farmer's market.

Tomato Black Lentil Soup

All you need
2½ Cups water
½ Cup canned diced tomatoes with juice
½ Cup black lentils
¼ Cup red bell pepper, thinly sliced
¼ Cup white onion, thinly sliced
½ Tsp fresh lemon juice
½ Tbsp white wine vinegar
½ Tsp agave nectar
½ Tsp ground black pepper, garlic powder, oregano leaves
¼ Tsp salt, ground cumin

What you do
Add all ingredients to 2 qt pot, bring to boil, then simmer for 30 minutes
Remove from heat, let cool, and serve

Things to consider
Add chopped carrots, zucchini, green chili peppers as additional ingredients
Add paprika and red chili flakes for heat

Good to know
Servings – 2 to 3
Different Vegetables/Fruit Consumed - 4
Total Time – 35 minutes
Prep Time - 5 minutes
Cook Time - 30 minutes

Barrio Style Quinoa Stuffed Poblanos

7/14/2013

Poblano peppers roast wonderfully in the oven and combine nicely with quinoa and tomato sauce. Try these for lunch!

Barrio Style Quinoa Stuffed Poblanos

All you need
½ Cup quinoa, uncooked
1 Cup water
2 medium size Poblano peppers (sometimes labeled as Pasilla)
1 Tbsp fresh lemon juice
1 Tsp extra virgin olive oil
½ Tbsp white wine vinegar
½ Tsp ground black pepper, ½ tsp garlic powder, ¼ tsp salt

For tomato sauce mixture
¾ Cup tomato sauce, no salt added
¾ Cup water
¼ Tsp ground black pepper, ¼ teaspoon garlic powder, dash of salt
½ Tsp fresh lemon juice

What you do
Bring water to boil in 2 qt pot, add quinoa, stir, reduce heat to simmer and cook for 15 minutes
When quinoa is ready, place in mixing bowl and add seasoning, olive oil, vinegar, and lemon juice
Cut slit in flat side of Poblano from stem to tip, wash out interior with water and remove seeds as desired
Rub olive oil on inside and outside of peppers
Stuff Poblanos with quinoa until filled
Place in 8x8 roasting pan with water, tomato sauce, and seasoning (except salt and lemon juice)
Spoon 1 tsp tomato sauce mixture over quinoa in Poblano peppers sprinkle dash of salt and lemon juice over Poblanos as well
Heat in oven at 400F for 30 minutes
Remove, let cool, and serve with tomato sauce surrounding Poblano on plate

Things to consider
Add small amounts of black beans, corn, or boiled yam to quinoa mixture if desired.

Good to know
Servings – 2
Different Vegetables Consumed - 1
Total Time – 50 minutes
Prep Time - 20 minutes
Cook Time - 30 minutes

Sauteed Broccolini with Portobello Mushrooms

7/14/2013

I rarely cook broccolini since is costs more than a regular broccoli crown, but I wanted to experiment with the flavor and I had an idea in mind to combine them with portabella mushrooms in a simple sauteed meal. I added a sweetener to the mushrooms along with other spices giving them a BBQ type flavor which mixed well with the crisp broccolini which had a mild lemony taste with my seasoning. I garnished the dish with sliced almonds. In the end, it was a satisfying meal. It probably won't become a regular in my weekly menu, but it's nice to try new flavors and vegetables when you can!

All you need
1/2 Tbsp extra virgin olive oil
1/4 Cup white onions, diced
3 oz Portabella mushrooms, sliced thinly
1/4 Tsp ground black pepper, 1/4 tsp garlic powder, 1/4 tsp ground ginger, 1/4 tsp paprika, 1/4 tsp ground cumin, dash of salt
1/2 Tsp white wine vinegar
1/2 Tsp agave nectar
1 Tsp water
3 oz broccolini, sliced lengthwise in half
1/2 Tsp fresh lemon juice
1/3 Cup tomatoes, sliced
1 green onion, white part diced, green part chopped in 1 inch lengths and halved lengthwise
1 Tsp sliced almonds

What you do
Add olive oil to saute pan and heat on medium
When hot, add white onions and saute for 30 seconds
Add portabella mushrooms, seasoning, agave nectar, and vinegar, and water and saute for 1 minutes
Add broccolini and lemon juice and saute for 3 minutes
Add tomatoes and green onions and saute for 1 minute
Remove from heat, let cool, and garnish with sliced almonds
Serve with rice or preferred grain

Things to consider
If the broccolini are too tough, boil in water for no more than 2 minutes before adding to saute pan

Good to Know
Servings - 2
Different Vegetables Used - 5
Total Time - 20 minutes
Prep Time - 10 minutes
Cook Time - 10 minutes

Three Mushroom Pizza

5/4/2013

Enjoy the flavor of sautéed mushrooms with this quick and easy pizza!

Three Mushroom Pizza

All you need

Tomato Sauce
½ Cup tomato sauce, no salt added
½ Tsp white wine vinegar
½ Tsp agave nectar
¼ Tsp oregano leaves, ground black pepper, garlic powder, salt

Toppings
¼ Cup white onions, thinly sliced and halved
¼ Cup tomato, thinly sliced and halved
1 Cup mushrooms, finely chopped, mix of any three varieties

For Mushroom Sauté
½ Tbsp extra virgin olive oil
1 Tsp white wine vinegar
1 Tsp fresh lemon juice
¼ Tsp garlic powder, ground black pepper, salt, oregano leaves

Crust
12 inch vegan whole wheat pizza crust (365 Whole Foods brand is good)

What you do
Combine tomato sauce ingredients in bowl and spread evenly onto pizza crust
Add onions and tomatoes evenly on top of tomato sauce
Cook in oven directly on middle rack at 400F for 12 minutes
While pizza is in oven, and with less than 5 minutes to bake, start sautéing mushrooms
Add olive oil to sauté pan and heat on medium until hot
Add mushrooms, vinegar, lemon juice, and seasoning and sauté to 1 to 2 minutes
Remove from heat
When pizza crust is done, remove from oven, and spoon mushrooms without any liquid, evenly over pizza and serve

Things to consider
Garnish with diced green onions.
Any mushrooms can be used – white button, brown crimini, Portobello, oyster, maitake, Chanterelles, or porcini mushrooms.

Good to know
Servings – 4
Different Vegetables Consumed - 5
Total Time – 24 minutes
Prep Time - 12 minutes
Cook Time - 12 minutes

Portobello Rancheros

4/30/2013

A vegan spin on Huevos Rancheros, a popular Southwest dish, Portobello Rancheros replaces eggs with sautéed mushrooms covered in a delicious Ranchero sauce. Start the morning with this meal and enjoy the day!

Portobello Rancheros

All you need
½ Tbsp extra virgin olive oil
¼ Cup white onion, diced
3½ Cups Portobello, thinly sliced and chopped
½ Cup canned corn, drained, no salt added
1 Tbsp white wine vinegar
1 Tbsp fresh lemon juice
½ Tsp agave nectar
½ Tsp ground black pepper, garlic powder, oregano leaves
¼ Tsp ground cumin, tsp salt
4 Medium size (6 inch) yellow corn tortillas
Ranchero Sauce (see recipe below)
Fresh cilantro sprigs

Ranchero Sauce
1 Cup canned crushed tomatoes, no salt added
1 Cup water
½ Cup white onion, long thin slices
¾ Cup red bell peppers, long thin slices
1 Tsp agave nectar
2 Tbsp fresh lime juice
½ Tsp white wine vinegar
2 Tbsp fresh cilantro, diced
1 Tsp ground cumin
½ tsp ground black pepper, garlic powder
¼ tsp salt

What you do

Start with Ranchero Sauce
Add all ingredients to 2 qt pot
Bring to boil, then simmer for 10 minutes
Remove from heat and let cool

While Ranchero sauce is cooking
Add olive oil to sauté pan and heat on medium
When hot, add onion and sauté for 1 minute
Add mushrooms, corn, vinegar, agave nectar, lemon juice, and seasoning
Sauté for 5 minutes or until mushrooms just start to lose liquid, and remove from heat
Place corn tortilla on plate, spoon mushrooms onto tortilla (roughly ¼ cup)
Ladle Ranchero sauce over tortilla
Garnish with fresh cilantro sprigs and serve

Things to consider
Add Anaheim or Hatch chilies to Ranchero sauce for more heat.
Add finely chopped lettuce or cabbage over tortillas.

Good to know
Servings – 4
Different Vegetables Consumed - 4
Total Time – 36 minutes
Prep Time - 20 minutes
Cook Time - 16 minutes

Blueberry Blackberry Smoothie

4/27/2013

All you need
2 Cups blackberries (about 1 ½ - 6 ounce bins)
1 Cup blueberries, fresh or frozen and thawed
1 ½ Cups banana, chopped
½ Tsp agave nectar
Dash of cinnamon
¾ Cup water

What you do
Add all ingredients to blender and puree

Good to know
Makes 2 - 12 ounce servings
Try to use 'true' or 'Ceylon' cinnamon if available

The Red Smoothie

4/22/2013

This red smoothie is an anti-oxidant powerhouse made with raspberries, strawberries and watermelon! Raspberries have 22 different anti-oxidants! Raspberries and strawberries are ranked number 1 and 4 respectively among fruit for anti-oxidant capacity and diversity (Source). Add watermelon, a concentrated source of lycopene, and you'll be set for the day!

All you need
2 Cups watermelon, chopped
2 Cups strawberries, chopped
1 Cup raspberries (fresh or frozen)
1 Tsp agave nectar
½ Cup water

What you do
Add all ingredients to blender and puree

Good to know
Makes 2 - 12 ounce servings

Mediterranean Salad Pizza

4/16/2013

This light salad is simple to make and tastes fresh and delicious with a lemon oil oregano vinaigrette. Try it on a crisp pizza crust and enjoy the flavors of the ancient agoras and outdoor markets of the Mediterranean!

Mediterranean Salad Pizza

All you need

Salad
3 Cups fresh Romaine lettuce, finely chopped
½ Cup cucumber, finely chopped
½ Cup tomato, finely chopped
¼ Cup olives, finely chopped
⅛ Cup white onion, thinly sliced and chopped
⅛ Cup bell pepper, thinly sliced and chopped

Dressing
1 Tsp extra virgin olive oil
1 Tsp white wine vinegar
1 Tsp fresh lemon juice
¼ Tsp ground black pepper, salt, garlic powder, oregano leaves

Crust
12 inch vegan whole wheat pizza crust (365 Whole Foods brand is good)
1 Tsp extra virgin olive oil (optional)

What you do
Spread olive oil with back of spoon on crust and bake in oven at 400F for 10 to 12 minutes
While crust is baking, combine all salad ingredients in a bowl and mix
Remove crust from oven, spread salad evenly on top of crust and serve

Things to consider
Spread lemon juice and garlic powder over crust before baking for more flavor.

Good to know
Servings – 4
Different Vegetables/Fruits Consumed - 6
Total Time – 14 minutes
Prep Time - 12 minutes (while crust is baking)
Cook Time - 12 minutes

Green Melon Smoothie with Protein

4/16/2013

Green Melon Smoothie

All you need
2 Cups honeydew melon, chopped
1 Cup banana (1 large banana)
¾ Cup avocado (1 medium avocado)
½ Cup cucumber, peeled and chopped
½ Cup tofu (any style is OK), chopped
1 Tsp agave nectar
½ Cup water

What you do
Add all ingredients to blender and puree

Good to know
Makes 2 - 12 ounce servings

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Gila River Black Bean Soup

4/14/2013

Black beans have high levels of anti-oxidants and protein and blend nicely to make a filling soup. Imagine riding along the dry Gila River, making camp under a tall cactus, and gazing at the sunset while a pot of this soup boils over the fire!

All you need
2 Cans (15 ounces each) black beans, no salt added
1½ Cups water
⅓ Cup red bell pepper, diced
⅓ Cup green bell pepper, diced
⅓ Cup canned corn
⅛ Cup white onion, thinly sliced and diced
½ Tbsp fresh lemon juice
½ Tbsp white wine vinegar
2 Tsp agave nectar
½ Tsp ground cumin, ground black pepper, garlic powder, salt

What you do
Add black beans to 2 qt pot, bring to boil, remove from heat and strain
Reserve ¼ Cup black beans and add remainder and water to blender and puree
Pour pureed black beans back into pot and add remaining ingredients including ¼ cup of reserved black beans
Bring to boil stirring frequently to prevent sticking to bottom of pot
Remove from heat, let cool, and serve

Things to consider
Garnish with sliced avocado, chopped green onions, fresh cilantro, or diced jalapeno.
Add a dash of cayenne pepper for more heat.

Good to know
Servings – 4
Different Vegetables/Fruit Consumed - 5
Total Time – 20 minutes
Prep Time - 10 minutes
Cook Time - 10 minutes

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