There are many reasons to go vegan. Being vegan is good for the planet, a plant-based diet can make you happier, and a varied vegan diet can introduce you to MANY new foods.
Even if you don’t go 100% vegan, adding a few vegan meals into your diet doesn't hurt. Here are a few colorful recipes we recommend. They don't just look amazing. They taste fantastic.
Spicy Chipotle Garlic Jackfruit Tacos
Prep Time: 15 mins
Cook Time: 25 mins
Total Time: 40 mins
For the Spicy Jackfruit:
1 20oz can of young green Jackfruit in brine, not ripe jackfruit in sugar syrup
1 small onion, thinly sliced or chopped
1 or 2 chipotle peppers in adobo sauce
1 tbsp adobo sauce (use less or more to heat preference)
8 cloves of garlic
2 Tbsp ketchup
½ tsp ancho chili powder
¼ tsp black pepper
½ tsp ground cumin
1 tsp ground coriander
½ tsp oregano
1¼ cup water, divided
salt to taste
1. Drain the Jackfruit. Add to a saucepan with 3 cups of water, bring to a boil over medium heat and boil for 10 to 11 minutes. Drain, shred with a fork and keep aside. *You can skip this step and simmer the jackfruit in the sauce longer, Shred the jackfruit pieces midway during simmering when softened at Step 6.
2. Heat oil in a skillet over medium heat. Add onions and a pinch of salt and cook until translucent. Stir occasionally. About 4 minutes.
3. Blend chipotle peppers, adobo sauce, garlic cloves, ketchup, ancho chili, black pepper, cumin, coriander, oregano, a with ¼ cup of water until smooth.
4. Add the blended sauce to the onions and cook until the sauce thickens and smells roasted. Stir occasionally. About 6 to 8 minutes.
5. Add the shredded jackfruit, 1 cup water and salt. Mix well. cover and cook for 10 minutes.
6. Stir, reduce heat to medium,low and continue to cook until the sauce reduces and the jackfruit picks up the sauce flavor. 15 minutes or more. Taste and adjust salt, heat and sweet.
7. Prep the toppings. Heat tortillas on a skillet or grill, add jackfruit. add lettuce or sprouts or greens of choice. Add avocado or guacamole, salsa or vegan sour cream and serve.
Sweet and Smoky Baked Tofu Tacos with Coconut Citrus Slaw
Prep time: 20 mins
Cook time: 35 mins
Total Time: 55 Mins
Yields: 8 tacos
For Sweet and Smoky Glazed Tofu:
16 ounces firm tofu
2 tablespoons peanut oil
⅛ teaspoon salt
1 tablespoon plus 1 teaspoon arrowroot starch or cornstarch, divided
2 tablespoons maple syrup
2 tablespoons reduced-sodium soy sauce or tamari
2 tablespoons rice vinegar
1 teaspoon liquid smoke
For Taco Assembly:
1/2 cup Curried Red Lentil Hummus
8 small corn tortillas
1. Preheat oven to 400.
2. Cut the tofu into 4 equal-sized pieces lengthwise. Wrap in towels, top with a cutting board, and put something heavy (cast-iron pot, for instance) on top. Let sit for 10 minutes.
3. Cut each piece of tofu into 12 equal-sized cubes. Transfer to a bowl, and toss with the peanut oil and salt, then sprinkle on 1 tablespoon of the starch (corn or arrowroot) and toss to coat. Place on a parchment-lined sheet, and bake for 25 minutes, removing from the oven to toss 3 times.
4. While the tofu bakes, combine the maple syrup, soy sauce, vinegar, liquid smoke, and cayenne in a small saucepan.
5. Scoop out 1 tablespoon of the mixture to whisk with the arrowroot starch until smooth (to avoid clumps), then pour back into the pot. Bring to a boil, and boil for 2-3 minutes until thickened. Remove from heat.
6. After the tofu has baked for 25 minutes, remove from oven and drizzle on the maple glaze. Toss to coat, and place back in the oven for 5-7 minutes, flipping once, until to glaze soaks into the tofu slightly, and caramelizes on the corners.
7. For the slaw, combine the lemon, coconut milk, salt, sugar, and oil in a blender. Blend until smooth and emulsified. Toss with the napa cabbage and red onion.
8. Place 1 tablespoon of curried red lentil hummus on each tortilla. Top with a small handful of the slaw, and 6 pieces of the glazed tofu.
Grilled Flatbread with Peaches and Arugula Pesto
Prep time: 10 mins
Cook time: 10 mins
Total time: 20 mins
Serves: 2 flatbreads
1 package naan flatbread, garlic or plain flavor
2 peaches, pitted and sliced
extra virgin olive oil
½ cup arugula pesto, recipe here
4 ounces fresh mozzarella cheese, sliced and quartered into chunks
1 cup fresh arugula leaves
Balsamic glaze, if desired
1. Preheat the grill to medium high heat and prepare your clean grate with a swipe of a paper towel moistened with grapeseed oil.
2. Lightly oil the peach slices and place on the hot grill grates. Nudge them after about 1 minute to be sure they don't stick to the grill. Flip after about 3 minutes or when you see them becoming caramelized and grill marks are forming. Cook for another 3 minutes then transfer to a plate and cover to keep warm.
3. Spray your naan breads with cooking spray or lightly brush with olive oil. Place the naan on the grill grates for about 2 minutes or until grill marks form. Flip the naan and spread each with half of the arugula pesto. Remove from the grill and top each bread with the half of the grilled peaches, mozzarella and arugula. Drizzle with balsamic glaze if desired.
Grilled Spring Greens with Homemade Lemon Parsley Butter
Green vegetables great for grilling:
French Green Beans,
Spring Onions (scallions),
Sugar Snap Peas,
Artichokes (after steaming).
To make the lemon parsley butter, melt the butter and mix with the lemon juice and chopped parsley. Allow to cool slightly, then taste and season as necessary. Grill any vegetables you like on a hot griddle pan and toss with the butter while still warm. Serve as a great side dish for any spring menu!
Moroccan Chickpea Burritos
Makes 2-4 depending on how much you stuff inside each one and the size of your wraps.
Quick & Easy Moroccan Chickpea Mixture*:
1 tbsp vegan butter/marg
1 med brown onion, thinly sliced
1x 400g can chickpeas, rinsed and drained
1heaped tbsp salt reduced tomato paste
1-2 tsp ground cumin
1/2 tsp ground fennel
1/2 tsp ground cardamom
1/2 tsp onion powder
1/4 tsp ground nutmeg
1/4 tsp ground cinnamon
1/4 tsp ground turmeric
1 tbsp coconut nectar or maple syrup
1/2 tsp veggie stock/boullion powder (to taste. Feel free to just use sea salt to taste if you prefer.)
*If you don’t like chickpeas then lentils or even some oven roasted cauliflower would work great here too.
For the wraps;
2-4 large whole wheat wraps
1 ripe avocado, smashed
A few handfuls spinach leaves
A few handfuls carrot ribbons (just use a veggie peeler!)
leftover cooked rice or quinoa (optional)
+ preferred Vegetable oil for frying
1. Melt the vegan butter in a frying pan and add the onion.
2. Fry the onion over a medium heat until slightly caramelised (5 or so minutes)
3. Add the rinsed chickpeas, tomato paste and all of the spices/syrup - stir over a medium heat until well combined and everything is heated thoroughly. Add a little water to the pan to prevent any sticking. Season to taste and set aside.
4. Warm the wraps slightly to make them more pliable and begin to assemble with some smashed avocado, carrot, spinach, rice and the chickpea mixture. Tightly wrap like a burrito and set aside.
5. Heat some frying oil in a large frying pan and lightly toast the wraps for 30 seconds to 1 minute either side until the wraps are golden and slightly crispy.
6. Remove from the heat and enjoy!
You can wrap them up in some aluminum foil before slicing in half (you could do baking paper and just tape it up) to keep them secure and easy for on the go!
Sweet Potato Chickpea Buddha Bowl
Prep time: 5 mins
Cook time: 25 mins
Total time: 30 mins
2 Tbsp olive, melted coconut, or grape seed oil
1/2 red onion, sliced in wedges
2 large sweet potatoes, halved
1 bundle (227 g) broccolini, large stems removed, chopped
2 big handfuls kale, larger stems removed
1/4 tsp each salt + pepper
1 15-ounce (425 g) chickpeas, drained, rinsed + patted dry
1 tsp cumin
3/4 tsp chili powder
3/4 tsp garlic powder
1/4 tsp each salt + pepper
1/2 tsp oregano (optional)
1/4 tsp turmeric (optional)
Tahini Sauce (Optional):
1/4 cup (56 g) tahini
1 Tbsp maple syrup
1/2 lemon, juiced
2-4 Tbsp hot water to thin
1. Preheat oven to 400 degrees F and arrange sweet potatoes and onions on a bare baking sheet. Drizzle both with a bit of oil, making sure the flesh of the sweet potatoes are well coated and placed skin side down on the sheet.
2. Bake for 10 minutes, then remove from oven flip sweet potatoes and add broccolini. Drizzle broccolini with a bit of oil and season with a pinch each salt and pepper.
3. Bake for another 8-10 minutes, then remove from oven and add kale. Drizzle kale with a touch more oil and season with a pinch each salt and pepper. Bake for another 4-5 minutes then set aside.
4. While vegetables are roasting, heat a large skillet over medium heat and add chickpeas to a mixing bowl and toss with seasonings. Once hot, add 1 Tbsp oil and chickpeas and sauté, stirring frequently. If they’re browning too quickly, turn down
heat. If there isn’t much browning going on, increase heat. I found 10 minutes total at slightly over medium heat was perfect.
5. Once the chickpeas are browned and fragrant, remove from heat and set aside.
Prepare sauce by adding tahini, maple syrup and lemon juice to a mixing bowl and whisking to combine. Add hot water until a pourable sauce is formed. Set aside.
6. To serve: Slice sweet potatoes into bite size pieces. Divide vegetables between 3 serving bowls and top with chickpeas and tahini sauce. Best when fresh, though leftovers will keep for a few days in the fridge.
The Ultimate Veggie Burger
Prep time: 20 mins
Cook time: 1 hour
Total time: 1 hour 20 mins
For the Burgers:
2 cups beet root, peeled and cut into cubes
1 cup red quinoa (white is just as fine), cooked
1 tbsp olive oil
1 onion, finely diced
2 garlic cloves, crushed
2 tbsp wholemeal bread crumbs
1 tbsp flax seeds
1 tsp coconut oil, melted
2 tsp lemon juice
¼ tsp chilli flakes
1 tsp pink Himalayan salt
For the Dressing:
1 ripe avocado
2 tbsp tahini (sesame paste)
3 tbsp lime juice
1 garlic clove
¼ tsp pink Himalayan salt
For the Fries
2 sweet potatoes, peeled and cut in ¼-inch long slices, then ¼-wide inch strips
1 tsp olive oil
1 tbsp cornmeal
4 Wholemeal buns
1 bunch of parsley, finely chopped
1. Preheat the oven at 175°C/357°F.
2. Place the beet root cubes on a lined baking tin, rub with olive oil and roast for 30 minutes.
3. Remove from the oven and set aside to cool.
4. Place the roasted beest in a food processor and pulse two or three times - you need some texture for the burgers, so make sure you don't mash them completely.
Transfer the beets into a large bowl, add all the other ingredients and stir to combine. If the texture is too mushy add more bread crumbs until you obtain the desired consistency.
5. With slightly wet hands, shape the burgers and place them on a lined baking sheet. Bake in the oven for 15 minutes on one side, then flip over and bake for 15 more minutes.
6. Place the sweet potato strips on a lined baking sheet, rub with olive oil, than sprinkle with cornmeal and toss to combine. Bake for 25-30 minutes, or until golden brown. They will be ready in the same time with the burgers.
7. While the burgers are baking, prepare the dressing. Place all the ingredients in the food processor and process to obtain a creamy sauce.
8. Assemble the burgers immediately after removing from the oven.
9. Cut the bun in halves, spread bun bases with dressing, add the beet burger and sweet potato fries, top generously with avocado dressing, parsley and put on the bun top. Serve immediately.
Prep: 10 min
Inactive: 3 hr
Cook: 5 min
Total Time: 3 hr 15 min
Yield: four 3/4 cup servings or six 1/2 cup servings
1/2 cup semisweet chocolate chips, such as Ghirardelli
4 very ripe (8 ounce) avocados, peeled and pitted
1/2 cup agave
1/2 cup unsweetened cocoa powder
1/3 cup almond milk
1 tablespoon pure vanilla extract
1/4 teaspoon fine salt
Fresh raspberries, for garnish
1. Place the chocolate chips in a small bowl. Place over a small saucepan of barely simmering water. Stir until the chocolate is melted and smooth, about 3 minutes. Set aside to cool slightly.
2. Place the melted chocolate, avocados, agave, cocoa powder, almond milk, vanilla and salt in a food processor. Blend until smooth and creamy, scraping the sides of the bowl as needed.
3. Spoon into glasses and refrigerate for at least 3 hours (can be prepared 1 day in advance).
4. Garnish with fresh raspberries and serve.
Roasted Squash and Pumpkin Seed Mole Bowls
1 large butternut squash, peeled and cut into 1" chunks
3 tbsp. olive oil
1/2 c. raw shelled pumpkin seeds, plus more for garnish
1/2 tsp. cumin seeds
1/2 tsp. dried oregano
1/2 onion, cut into wedges
2 tomatillos, husked and halved
2 cloves garlic, halved
1 jalapeno chile, sliced
3/4 c. vegetable stock
1/2 c. coconut milk
1/2 c. parsley, chopped
1/4 c. packed cilantro, chopped, plus more for garnish
Lime wedges, for garnish
Cooked rice, for serving
1. Preheat oven to 400 degrees F.
2. Toss butternut squash with 2 tablespoons olive oil, 1 teaspoon salt, and 1/4 teaspoon pepper. Arrange on baking sheet; roast 35 to 40 minutes or until squash is tender, stirring occasionally.
3. In 10" skillet, toast pumpkin seeds, cumin seed and oregano on medium 3 minutes or until fragrant, stirring. Remove from heat; set aside.
4. In same skillet, heat remaining 1 tablespoon olive oil on medium. Add onion, tomatillos, garlic and jalapeno; cook 5 minutes or until slightly browned.
5. Place vegetables, pumpkin seeds and spice mixture in blender or food processor. Pulse a few times; then add stock, coconut milk, parsley, cilantro, 3/4 teaspoon salt and 1/4 teaspoon pepper. Process until smooth. Makes 3 cups.
6. Return mixture to skillet; simmer on medium stirring often, 15 to 20 minutes or until slightly thickened. Divide rice and squash among 4 bowls; dollop with sauce. Serve remaining sauce on the side. Garnish with cilantro and lime wedges.
3 tbsp. canola oil
4 garlic cloves, crushed with press
1 tsp. ground chipotle chile
1/2 tsp. Kosher salt
8 oz. shiitake mushrooms, stems discarded
1 bunch green onions, trimmed
8 corn tortillas, warmed
1 c. homemade or prepared guacamole
Hot sauce, for serving
1. Heat grill on medium. In a large baking dish, combine oil, garlic, chipotle, and salt. Add asparagus, shiitakes, and green onions; toss to coat. Grill asparagus until tender and lightly charred, turning occasionally; 5 to 6 minutes. Grill shiitakes and green onions until lightly charred, turning occasionally; 4 to 5 minutes. Transfer vegetables to cutting board.
Cut asparagus and green onions into 2" lengths and slice shiitakes. Serve with corn tortillas, guacamole, lime wedges, cilantro, and hot sauce.
Spaghetti with Beets and Greens
2 bunch beets with tops
1 tsp. salt
1 package spaghetti
3 tbsp. olive oil
2 clove crushed with garlic press
.13 crushed red pepper
1. Cut tops from beets; reserve. If beets are not uniform in size, cut larger beets in half. Place beets and 1/2 cup water in deep 3-quart microwave-safe baking dish; cover and cook in microwave oven on High 15 to 20 minutes or until beets are tender when pierced with tip of knife.* Rinse beets under cold running water until cool enough to handle. Peel beets; cut into 1/2-inch pieces.
2. Meanwhile, in large saucepot, prepare spaghetti in boiling salted water as label directs.
3. Trim stems from beet tops. Coarsely chop beet greens; set greens aside.
In nonstick 12-inch skillet, heat oil, garlic, and crushed red pepper over medium heat 5 minutes or until garlic is lightly golden.
4. Increase heat to medium-high; add beet greens to skillet, and cook 3 minutes, stirring. Add cooked beets and 1 teaspoon salt, and cook 1 to 2 minutes or until mixture is heated through.
5. When spaghetti has cooked to desired doneness, remove 3/4 cup pasta cooking water; reserve. Drain spaghetti and return to saucepot. Add beet mixture and reserved pasta cooking water; toss well.
Acorn Squash with White Beans and Sage
1 tbsp. olive oil
1 medium carrots
2 clove garlic
1 can white kidney beans (cannellini)
¾ c. vegetable broth
¼ tsp. salt
¼ tsp. coarsely ground black pepper
3 tsp. fresh sage leaves
2 small acorn squashes
1 medium tomato
Fresh sage sprigs for garnish
Grated Parmesan cheese (optional)
1. In nonstick 12-inch skillet, heat oil over medium-high heat until hot. Add onion, carrot, and garlic, and cook 15 minutes or until vegetables are tender and golden, stirring occasionally.
2. Add beans, broth, salt, pepper, and 2 teaspoons chopped sage leaves; heat to boiling. Cover skillet and keep warm.
3. Meanwhile, cut each acorn squash lengthwise in half and remove seeds and strings. Place acorn squash halves in 3-quart microwave-safe baking dish. Cover and cook in microwave oven on High 6 to 8 minutes or until squash is fork-tender.
4. Place acorn squash halves, cut side up, on platter. Fill each half with one-fourth of bean mixture; sprinkle with diced tomato and remaining 1 teaspoon chopped sage. Garnish with sage sprigs. Serve with Parmesan if you like.