Lentils are a vegan staple, because they’re high in protein and make delicious soups and purées. In wintertime when daylight hours are short and temperatures low, lentil soup becomes a warm and welcome comfort. Depending on how hungry you are, this hearty-sized portion can be one or two servings.
What you’ll need:
- Dried Red Lentils – Sorted & Rinsed (1/2 cup)
- Water (1 cup)
- Olive Oil (1/2 tbs)
- Vine-Ripened Tomato – Diced (1 med)
- Pitted Kalamata Olives – Sliced (5)
- Green Onion – Sliced (1/8 cup)
- Vegan Cream Cheese – Sundried Tomato or Chives Flavor (1 oz)
- Smoked Paprika (1/2 tsp)
- Sea Salt (to taste)
Add water and lentils to a small sauce pan and bring to a boil. Reduce heat and simmer for 10 minutes, stirring occasionally.
In a medium soup bowl, add olive oil, tomatoes, olives, and onions. Mix well and set aside.
When lentils are cooked (mostly pink instead of red), drain excess water (if any). Add vegan cheese, smoked paprika, and sea salt. Stir until creamy. Add to soup bowl and mix well.
What you’ll need:
- Romaine Lettuce Leaves – Firm (8)
- English Cucumber – Diced (1/2)
- Cherry/Grape Tomatoes – Quartered (1/2 container)
- Red or Yellow Bell Pepper – Diced (1/2)
- Red Onion – Diced (3-4 slices)
- Mango – Peeled & Diced (1)
- Fresh Mint or Cilantro – Chopped (1/8-1/4 cup)
- Lime Juice (2 tbs.)
- Avocado – Diced (1)
- Dried Figs – Chopped (8)
- Walnuts – Chopped (optional)
- Salsa (optional)
Place lettuce leaves onto a serving tray, open side up. Mix cucumbers, tomatoes, bell peppers, onions, mangos, mint, and lime juice in a bowl. Disburse mixture evenly into lettuce boats. Add avocado and figs. Try a sprinkle of walnuts and/or a dollop of your favorite salsa on top.
Refrigerate any unused portion.
Note: Leftovers can be chopped into a salad and/or used in a wrap.
What you’ll need:
- Extra-Virgin Olive Oil (3 tbs)
- Sweet Onion – Chopped (1 large)
- Fresh Garlic – Pressed (4 cloves)
- Red Bell Pepper – Seeded and Chopped (2)
- Celery – Chopped (4 stalks)
- Carrots – Peeled and Chopped (4)
- Vegetable Stock (4 cups)
- Tomato Paste (6oz can/1)
- Roasted Tomatoes – (15oz cans/2)
- Kidney Beans – Drained and Rinsed (15oz can/1)
- Pinto Beans – Drained and Rinsed (15oz can/1)
- Black Beans – Drained and Rinsed (15oz can/1)
- Garbonzo Beans – Drained and Rinsed (15oz can/1)
- Ground Coriander (1 tbs)
- Ground Cumin (1 tbs)
- Ground Marjoram (1 tbs)
- Ground Oregano (1 tbs)
- Ground Tarragon (1 tbs)
- Sea Salt (to taste)
- White Pepper (to taste)
In a large pot, sauté onion and garlic until translucent. Add bell pepper, celery, and carrots, and cook until soft. Stir in remaining ingredients and heat over medium.
Refrigerate unused portion.
Note: When serving, add chopped green onion and a dollop of vegan sour cream.
Also: If you cube a leftover baked potato into a bowl and pour stew over the top, this becomes a hearty meal.
What you’ll need:
- Soba Noodles (2 oz. dry)
- Baby Arugula (1-2 cups)
- Vine-Ripened Tomato – sliced and halved (1-2)
- Soy Sauce (1 tbs.)
- Water (1 tbs.)
- Rice Vinegar and/or Lemon Juice (1 tsp.)
- Sesame Oil (1 tsp.)
- Fresh Garlic – pressed (1 small clove)
- Fresh Ginger – grated (1 tsp.)
- Fresh Green Onion/Scallion – sliced thin (2 tbs.)
- Sea Salt (to taste)
- Tobacco (to taste)
Cook noodles according to package. Rinse with cold water and pour into large bowl. Add arugula and tomato. Whisk remaining ingredients together and pour over top. Mix well with tongs.
Note: This is a cold dish. It can be eaten as an entrée or divided as a side.
What you’ll need:
- Canned Pineapple Chunks – Drained
- Canned Mandarin Oranges – Drained
- Green Seedless Grapes
- Fresh Blueberries
- Fresh Raspberries
- Pink Lady Apples – Chopped
- Vegan Mayo
Add equal parts of all fruits to a large bowl. Fold in vegan mayo one tablespoon at a time to reach desired consistency.
Refrigerate unused portion.
Note: Mix and match your favorite fruits. This salad is great for potlucks.
What You’ll Need:
- Russet Potatoes – Scubbed and Cubed
- Water (enough to cover potatoes)
- Pepper and Sea Salt (to taste)
- Optional: Unsweetened/Unflavored Almond Milk
- Optional: Vegan Butter
Bring potatoes and water to a boil. Reduce heat slightly and cook until soft (approximately 15-20 minutes). Drain and drop into large bowl. Sprinkle with salt and pepper. Using hand masher or fork, smash. Add almond milk and/or vegan butter for creamier consistency.
Refrigerate unused portion.
Note: I leave the skins on the potatoes, because most of the nutrients are found in the peel.
Also: I’ve been serving this version at family celebrations for years (even before becoming vegan), and no one has been the wiser.
What you’ll need:
- 1/4 Cabbage – Chopped (or one bag mixed slaw)
- Pink Lady Apples – Diced (2)
- Pineapple Chunks – Drained (1 can)
- Pineapple Juice (1 tbs to start)
- Vegan Mayo (4 tbs to start)
- Walnuts – Chopped (1/4 cup)
Whisk vegan mayo with pineapple juice to achieve desired consistency for the dressing. In a large bowl, pour dressing over cabbage and fruit. Fold all ingredients until well covered. Sprinkle walnuts over the top.
Refrigerate unused portion.
Note: Shredded coconut makes a nice addition to this recipe.
What you’ll need:
- Extra Virgin Olive Oil (2 tbs.)
- White Onion – Chopped (1 med.)
- Carrots – Peeled & Chopped (3 med.)
- Celery – Chopped (3 med. stalks)
- Fresh Garlic – Pressed or Minced (4 cloves)
- Lentils (4-15oz cans)
- Roasted Tomatoes (2-15oz cans)
- Vegetable Stock (1 qt.)
- Dried Bay Leaf (1)
- Fresh Parsley – Chopped (1 cup)
- Lemon Juice (1/4 cup)
- Rice Vinegar (1/4 cup)
- Sea Salt (to taste)
In a large pot, heat olive oil over medium. Mix in onion, carrots, and celery. When onions are soft, stir in garlic. Cook until aromatic but not burned. Add remaining ingredients and mix well. Bring to boil, then reduce heat and simmer for about an hour, stirring occasionally. When done, remove bay leaf (important step!). Using an immersion/stick blender, purée to desired consistency.
Refrigerate unused portion. Leftovers can be enjoyed all week.
Note: Add a dollop or two of vegan sour cream when serving.
What you’ll need:
- Garbanzo Beans/Chickpeas – Drained and Mashed (15 oz can)
- Fresh Garlic – Pressed (1 clove)
- Green Onion – Minced (1/4 cup)
- Dill Pickles – Minced (2)
- Celery – Minced (2 stalks)
- Vegan Mayo (2 tbs.)
- Vegan Mustard (1 tbs.)
- Pepper and Sea Salt (to taste)
Fold all ingredients together. Adjust mustard and mayo, according to taste and texture.
Refrigerate unused portion.
Substitute: If you don’t like vegan mayo or mustard, mash an avocado with the garbanzo beans.
Note: This spread can be used in sandwiches, as a base for potato salad, or as a topper for celery sticks and toastinis.
What you’ll need:
- Cooked Rice (6 cups)
- Extra Virgin Olive Oil (3 tbs.)
- Sesame Oil (3 tbs.)
- Yellow Onion – Chopped (1)
- Fresh Garlic Cloves – Chopped or Pressed (4)
- Red Bell Peppers (2)
- Snap/Snow Peas (6 oz)
- Broccoli Florets (6-8 cups)
- Fresh Ginger – Grated (1 tbs.)
- Soy Sauce (3/4 – 1 cup)
- Rice Vinegar (1/4 cup)
Cut bell peppers, snap peas, and broccoli into bite-sized pieces. Heat oils in a large pot over medium-low. Add chopped onions and garlic. Cook until onions are soft. Stir in veggies, ginger, soy sauce, and rice vinegar. Gradually add rice and stir until mixed.
Refrigerate unused portion. Leftovers can be enjoyed all week.
Note: There are many veggie combos that will work in this dish. Pick the ones you like.
aka Alison Reese, Novel: Katy’s Song, Music Enthusiast, Vegan Author, Vegan Book
