Easy to Make Vegan Lunch Recipes

If you’re looking for vegan lunch ideas for work or school, you will love this! Check out these irresistible lunch recipes that are so good, you won't even realize they're vegan.

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Recipe by: Antoine Robert

Warm Mushroom orzo

Ingredients

1 package orzo pasta
3 tablespoons olive oil, divided
200g sliced fresh mushrooms
3/4 cup chopped pecans, toasted
1/2 cup minced fresh parsley
1 teaspoon grated lemon zest
3 tablespoons lemon juice
1 teaspoon salt
1/2 teaspoon pepper

Method:

Cook orzo according to package directions. Meanwhile, in a large skillet, heat 2 tablespoons oil over medium-high heat. Add mushrooms; cook and stir until tender and lightly browned. Drain orzo.
In a large bowl, place orzo, mushroom mixture, pecans, parsley, lemon zest, lemon juice, salt, pepper and remaining oil; toss to combine.

Lentil and potato soup with ginger and garlic

Ingredients

500 potatoes (about 4 medium), cut into 5 cm chunks
200 g roasted pumpkin
1 cup dried lentils, rinsed
1 medium onion, chopped
3 garlic cloves, minced
1/2 teaspoon ground ginger
1/2 teaspoon pepper
1/8 teaspoon salt
2 cubes vegetable stock
1-1/2 cups water

Method:

In a. slow cooker, combine all ingredients. Cook, covered, on low for 7-9 hours or until potatoes and lentils are tender.

Mexican summer bowl

Ingredients

2 cans black-eyed peas, rinsed and drained
2 cups rosa baby tomatoes, halved
1 each small green, yellow and red peppers, finely chopped
1 small red onion, chopped
1 celery stalk, chopped
2 tablespoons minced fresh basil

DRESSING

1/4 cup red wine vinegar or balsamic vinegar
1 tablespoon stone-ground mustard
1 teaspoon minced fresh oregano or 1/4 teaspoon dried oregano
3/4 teaspoon salt
1/2 teaspoon freshly ground pepper
1/4 cup olive oil

Method:

In a large bowl, combine peas ,tomatoes ,peppers, onion, celery and basil.
For dressing, in a small bowl, whisk vinegar, mustard, oregano, salt and pepper. Gradually whisk in oil until blended. Drizzle over salad; toss to coat. Refrigerate, covered, at least 3 hours before serving.

Chickpea and bulghar wheat winter bowls

INGREDIENTS

3 tablespoons canola oil, divided
2 medium onions, chopped
1 medium sweet red pepper, chopped
5 garlic cloves, minced
1 tablespoon ground cumin
1 tablespoon paprika
2 teaspoons ground ginger
1 teaspoon pepper
1/2 teaspoon ground cinnamon
1/2 teaspoon cayenne pepper
1-1/2 cups bulgur
1 can crushed tomatoes (Try get an Italian one, they are usually less acidic)
1 can chopped tomatoes (Try get the Italian one)
1 cube vegetable stock for seasoning
2 tablespoons brown sugar
2 tablespoons soy sauce
1 can chickpeas, rinsed and drained
1/2 cup golden raisins  or saltanas
Minced fresh cilantro, optional

Method:

In a large skillet, heat 2 table spoons oil over medium-high heat. Add onions and pepper; cook and stir until tender, 3-4 minutes. Add garlic and seasonings; cook 1 minute longer. Transfer to a pot
Pour over the olive oil. Add bulgur wheat; cook and stir until lightly browned, 2-3 minutes or until lightly browned.
Add bulgur, tomatoes, stock cube, brown sugar and soy sauce to slow cooker. Cook, covered, on low 30-40 minutes or until bulgur is tender. Stir in beans and raisins; cook 30 minutes longer. If desired, sprinkle with coriander

Yellow Dahl

Ingredients

1/4 cup chopped onion
2 tablespoons parsley
2 teaspoons ground allspice
2 teaspoons ground cumin
2 teaspoons ground turmeric
1-1/2 teaspoons salt
1 teaspoon garlic powder
1 teaspoon ground cardamom
1 teaspoon ground cinnamon
1 teaspoon pepper
1/2 teaspoon ground cloves
500g dried red lentils

ADDITIONAL INGREDIENTS (for each batch)

1 medium carrot, finely chopped
1 celery stalk, finely chopped
1 tablespoon olive oil
2 cubes vegetable stock

Method:

Combine the onions ,oil ,carrot and celery in a pan and cook until soft. Then add the rest of the ingredients.
Rinse lentils and drain. Add lentils, water and stock cubes.. Bring to a boil. Reduce heat; simmer, covered, until lentils are tender, 10-15 minutes.
Serve

Aubergine and Zucchini bake

Ingredients

1 large aubergine , peeled and cut into 2cm cubes
2 teaspoons salt
3 medium tomatoes, chopped
3 medium zucchini, halved lengthwise and sliced
2 medium onions, chopped
1 large green pepper, chopped
1 large sweet yellow pepper, chopped
200g pitted ripe olives, drained and chopped
1 small tin of tomato paste
1/2 cup chopped fresh basil
2 garlic cloves, finely chopped
1/2 teaspoon pepper
2 tablespoons olive oil & extra
Vegan parmesan (optional)

Method:

Place eggplant in a colander over a plate; sprinkle with 1 teaspoon salt and toss. Let stand for 30 minutes. Rinse and drain well. Transfer to a Baking dish : and bake in the oven with olive for about 20 minutes at 180 degrees.
Stir in the tomatoes, zucchini, onions, green and yellow peppers, olives, tomato paste, basil, garlic, pepper and remaining salt. Drizzle with oil. Cover with foil and cook on high until vegetables are tender, about another 20 minutes. Sprinkle with vegan parmesan cheese if you have and fresh chopped basil.

French style Rice salad

Ingredients

1 cup olive oil
1/3 cup white wine vinegar
1 garlic clove, chopped
1 to 2 teaspoons grated lemon zest
2 teaspoons sugar
1 teaspoon Dijon mustard
1/2 teaspoon salt
6 cups cooked long grain rice
2 cup cooked wild rice
2 cups diced seeded cucumbers
2/3 cup thinly sliced spring onions
1/4 cup minced fresh parsley
1/4 cup chopped fresh basil
1/2 teaspoon pepper
1/2 cup chopped pecans, toasted

Method:

For dressing, place first seven ingredients in a jar with a tight-fitting lid; shake well. In a large bowl, toss long grain rice and wild rice with dressing. Refrigerate, covered, overnight.
Stir cucumbers, green onions, parsley, basil and pepper into rice mixture. Refrigerate, covered, 2 hours. Stir in pecans just before serving.

Summer watermelon soup

Ingredients

4 cups cubed watermelon, seeded, divided
2 tablespoons lime juice
1 tablespoon grated lime zest
1 teaspoon minced fresh ginger
1 teaspoon salt
1 cup chopped tomato
1/2 cup chopped cucumber
1/2 cup chopped green pepper
1/4 cup minced fresh coriander
2 tablespoons chopped green onion
1 tablespoon finely chopped seeded jalapeno pepper
Watermelon wedges, optional

Method:

Puree 3 cups watermelon in a blender. Cut remaining watermelon into 1/2- inch pieces; set aside.
In a large bowl, combine the watermelon puree, lime juice, lime zest, ginger and salt. Stir in the tomato, cucumber, green pepper, cilantro, onion, jalapeno and cubed watermelon. Chill until serving. If desired, serve with wedge of watermelon.

Mexican winter soup bowl

Ingredients

2 tablespoons olive oil
1 large onion, chopped
1 medium green pepper, chopped
3 garlic cloves, chopped
1 teaspoon ground cinnamon
1 teaspoon ground cumin
1 teaspoon chili powder
1/4 teaspoon pepper
3 cans (14-1/2 ounces each) diced tomatoes, undrained
2 cans (15 ounces each) black beans, rinsed and drained
1 cup orange juice or juice from 3 medium oranges

Method:

In a sauce pan , heat oil over medium-high heat.
Add onion and green pepper; cook and stir 8-10 minutes or until tender. Add garlic and seasonings; cook 1 minute longer.
Stir in remaining ingredients; bring to a boil. Reduce heat; simmer, covered, 20-25 minutes to allow flavors to blend, stirring occasionally.

Brown rice bowl with tofu and asparagus

Ingredients

1 tablespoon cornstarch (Maizena)
1/2 teaspoon sugar
1 cube vegetable stock
4 teaspoons reduced-sodium soy sauce
2 teaspoons minced fresh ginger
3 teaspoons canola oil, divided
1 pound fresh asparagus, trimmed and cut into 1-inch pieces
1 medium yellow summer squash (patty pans), halved and sliced
2 green onions, thinly sliced
1 package extra-firm tofu, drained and cut into 2cm cubes
1/4 teaspoon salt
1/4 teaspoon pepper
2 cups hot cooked brown rice
2 tablespoons sliced almonds, toasted

Method:

In a small bowl, combine the cornstarch (maizena), sugar, broth and soy sauce until smooth; set aside.
In a large nonstick skillet or wok, stir-fry 1 teaspoon ginger in 1 teaspoon oil for 1 minute. Add asparagus; stir-fry for 2 minutes. Add squash; stir-fry 2 minutes longer. Add onions; stir-fry 1 minute longer or until vegetables are crisp-tender. Remove and keep warm.
In the same pan, stir-fry tofu , salt, pepper and remaining ginger in remaining oil for 7-9 minutes or until lightly browned. Remove and keep warm.
Stir cornstarch mixture and add to the pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Add asparagus mixture and tofu; heat through. Serve with rice; sprinkle with almonds.

Bulgarian warm bowl

Ingredients:

1 cup bulgur wheat
2 cups water
1 cup fresh or frozen peas (we like petite pois)
1 can chickpeas ,rinsed and drained
1/2 cup chopped fresh flat leaf parsley
1/4 cup chopped fresh mint
1/4 cup olive oil
2 tablespoons julienned soft sun-dried tomatoes
2 tablespoons lemon juice
1/2 teaspoon salt
1/4 teaspoon pepper

Method:

In a large sauce pan, combine bulgur and water; bring to a boil. Reduce heat; simmer, covered, 10 minutes. Stir in fresh or frozen peas; cook, covered, until bulgur and peas are tender, about 5 minutes.
Transfer to a large bowl. Stir in remaining ingredients. Serve warm or refrigerate and serve cold.

Curried cauliflower soup

Ingredients

1 large head cauliflower, cut into small florets
5 medium potatoes, peeled and diced
1 large onion, diced
4 medium carrots, peeled and diced
2 celery ribs, diced
1 cube vegetable stock
1 teaspoon garam masala
1 teaspoon garlic powder
1 teaspoon ground coriander
1 teaspoon ground turmeric
1 teaspoon ground cumin
1 teaspoon pepper
1 teaspoon salt
1/2 teaspoon crushed red pepper flakes
Water or additional vegetable stock
Fresh cilantro leaves
Lime wedges, optional

Method:

Place the first 14 ingredients into a pot and bring to a boil. Cook and stir until vegetables are tender, about 20 minutes. Remove from heat; cool slightly. Process in batches in a blender or food processor until smooth. Adjust consistency as desired with water (or additional stock). Sprinkle with fresh cilantro. Serve hot, with lime wedges if desired.
Freeze option: Before adding cilantro, freeze cooled soup in freezer containers. To use, partially thaw in refrigerator overnight. Heat through in a saucepan, stirring occasionally and adding a little water if necessary. Sprinkle with cilantro. If desired, serve with lime wedges.

Traditional potato curry

Ingredients

1 tablespoon canola oil
1 medium onion, chopped
2 garlic cloves, minced
2 teaspoons minced fresh gingerroot
2 teaspoons ground coriander
1 teaspoon garam masala
1 teaspoon chili powder
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/4 teaspoon ground turmeric
1 can (15 ounces) crushed tomatoes
2 cans (15 ounces each) chickpeas or garbanzo beans, rinsed and drained
1 large baking potato, peeled and cut into 3/4-inch cubes
2-1/2 cups vegetable stock
1 tablespoon lime juice
Chopped fresh cilantro
Hot cooked rice
Sliced red onion, optional
Lime wedges, optional

Method:

In a large skillet, heat oil over medium-high heat; saute onion until tender, 2-4 minutes. Add garlic, ginger and dry seasonings; cook and stir 1 minute. Stir in tomatoes; transfer to a 3- or 4-qt. slow cooker.
Stir in chickpeas, potato and stock. Cook, covered, on low until potato is tender and flavors are blended, 6-8 hours.
Stir in lime juice; sprinkle with cilantro. Serve with rice and, if desired, red onion and lime wedges.

Warm Italian mushroom cous cous salad

Ingredients

200 fresh mushrooms, quartered
1 medium zucchini, halved lengthwise and cut into 1 cm slices
1 medium sweet red pepper, cut into 1cm pieces
1/4 cup dry red wine or reduced-sodium chicken broth
3 tablespoons Dijon mustard
2 tablespoons olive oil
2 garlic cloves, chopped
1 teaspoon horseradish (the one in the jar)
1/2 teaspoon salt
1/4 teaspoon pepper
1 cup water
1 cup uncooked couscous

Method:

Place an 18x12-in. piece of heavy-duty foil on a large baking sheet; set aside.
In a large bowl, combine the mushrooms, zucchini and red pepper. Combine the wine, mustard, oil, garlic, horseradish, salt and pepper; drizzle over vegetables. Toss to coat; transfer to baking sheet. Top with a second large piece of foil. Bring edges of foil pieces together; crimp to seal, forming a large packet.
Bake at 180° for 20-25 minutes or until vegetables are tender. Open foil carefully to allow steam to escape.
Meanwhile, in a small saucepan, bring water to a boil. Stir in couscous. Remove from the heat; cover and let stand for 5-10 minutes or until water is absorbed. Fluff with a fork. Transfer couscous and vegetables to a large serving bowl; toss to combine.

Sweet and sour cauliflower

Ingredients

Oil for deep-fat frying
1/2 cup all-purpose flour
1/2 cup cornstarch
1 teaspoon salt
1 teaspoon baking powder
3/4 cup soda water
1 medium head cauliflower, cut into 1-inch florets (about 6 cups)

SAUCE: 

1/4 cup orange juice
3 tablespoons sugar
3 tablespoons soy sauce
3 tablespoons vegetable broth
2 tablespoons rice vinegar
2 teaspoons sesame oil
2 teaspoons cornstarch
2 tablespoons canola oil
2 to 6 hot chilies, chopped
3 spring onions, white part minced, green part thinly sliced
3 garlic cloves, minced
1 teaspoon grated fresh gingerroot
1/2 teaspoon grated orange zest
4 cups hot cooked rice

Method:

In a pan or deep fryer , heat oil to 180°.Combine flour , cornstarch, salt and baking powder. Stir in club soda just until blended (batter will be thin). Dip florets, a few at a time, into batter and fry until cauliflower is tender and coating is light brown, 8-10 minutes. Drain on paper towels.
For sauce, whisk together the first six ingredients; whisk in cornstarch until smooth.
In a large sauce pan, heat canola oil over medium-high heat. Add chilies;cook and stir until fragrant, 1-2 minutes. Add white part of onions, garlic, ginger  and orange zest; cook until fragrant, about 1 minute. Stir soy sauce mixture; add to saucepan. Bring to a boil; cook and stir until thickened, 2-4 minutes.
Add cauliflower to sauce; toss to coat. Serve with rice; sprinkle with thinly sliced green onions.

Summer avo snack

Ingredients

1/4 cup lime juice
1/4 cup maple syrup
1/2 teaspoon ground jalapeno pepper
1/4 teaspoon cayenne pepper, optional
2 medium ripe avocados, peeled and sliced
1/2 medium cucumber, peeled and chopped
1 tablespoon minced fresh chives
2 large tomatoes, cut into ½ cm slices

Method:

In a small bowl, whisk lime juice, maple syrup, chipotle pepper and, if desired, cayenne until blended. In another bowl, combine avocados, cucumber and chives. Drizzle with dressing; toss gently to coat. Serve over tomatoes.

Chopped tomato and zuchini salad

Ingredients

2 tablespoons olive oil
1 medium onion, finely chopped
4 medium zucchini, chopped
2 large tomatoes, finely chopped
1 teaspoon salt
1/4 teaspoon pepper

Description

In a large pan, heat oil over medium-high heat. Add onion; cook and stir until tender, 2-4 minutes. Add zucchini; cook and stir 3 minutes.
Stir in tomatoes, salt and pepper; cook and stir until squash is tender, 4-6 minutes longer.
Serve with a slotted spoon.

Christmas berries and pecan salad

Ingredients:

1 crisp lettuce head
1 cup fresh baby spinach
1 cup sliced fresh strawberries
1/2 cup thinly sliced celery
1/2 small red onion, thinly sliced
1/2 cup coarsely chopped walnuts
2 green onions, chopped
1/4 cup raspberry vinaigrette
1 cup fresh raspberries

Method:

In a large bowl, combine the first seven ingredients. To serve, drizzle with vinaigrette and toss to combine.
Top with raspberries.

Black bean and sweet potato bowl

Ingredients

3/4 cup uncooked long grain rice
1/4 teaspoon garlic salt
1-1/2 cups water
3 tablespoons olive oil, divided
1 large sweet potato, peeled and diced
1 medium red onion, finely chopped
4 cups chopped fresh kale (tough stems removed)
1 can black beans, rinsed and drained
2 tablespoons sweet chili sauce
Lime wedges, optional
Additional sweet chili sauce, optional

Method:

Place rice, garlic salt and water in a large saucepan; bring to a boil. Reduce heat; simmer, covered, until water is absorbed and rice is tender, 15-20 minutes. Remove from heat; let stand 5 minutes.
Meanwhile, in a large skillet, heat 2 tablespoons oil over medium-high heat; saute sweet potato 8 minutes. Add onion; cook and stir until potato is tender, 4-6 minutes. Add kale; cook and stir until tender, 3-5 minutes. Stir in beans; heat through.
Gently stir 2 tablespoons chili sauce and remaining oil in to rice; add to potato mixture. If desired, serve with lime wedges and additional chili sauce.

Borlotti bean salad

Ingredients

2 tins borlotti beans, rinsed and drained
4 medium carrots, finely chopped (about 2 cups)
1 cup vegetable stock
6 garlic cloves, minced
2 teaspoons ground cumin
3/4 teaspoon salt
1/8 teaspoon chili powder
4 cups fresh baby spinach, coarsely chopped
1 cup oil-packed sun-dried tomatoes, patted dry and chopped
1/3 cup minced fresh coriander
1/3 cup minced fresh parsley

Method:

In a small pot , combine the first 7 ingredients. cook, covered, onlow until carrots are tender, 4-5 hours, adding spinach and tomatoes during the last 10 minutes of cooking. Stir in cilantro and parsley.

Tomato & oregano soup

Ingredients

2 teaspoons canola oil
1/4 cup finely chopped onion
1/4 cup finely chopped celery
2 tins diced tomatoes, undrained
1-1/2 cups water
2 teaspoons brown sugar
1/2 teaspoon salt
1/2 teaspoon dried basil
1/4 teaspoon dried oregano
1/4 teaspoon coarsely ground pepper
Minced fresh basil, optional

Description

In a large saucepan, heat oil over medium-high heat. Add onion and celery; cook and stir until tender, 2-4 minutes. Add remaining ingredients. Bring to a boil. Reduce heat; simmer, uncovered, 10 minutes to allow flavors to blend.
Cool soup slightly and puree in batches in a blender; return to pan and heat through. If desired, top with fresh choped basil.

Summer chopped tomato salad

Ingredients

1/4 cup olive oil
3 tablespoons red wine vinegar
2 teaspoons sugar
1 garlic clove, minced
3/4 teaspoon salt
1/4 teaspoon ground mustard
1/4 teaspoon pepper
2 large heirloom tomatoes, cut into 1cm pieces
1 medium sweet yellow pepper, cut into 1cm pieces
1/2 small red onion, thinly sliced
1 tablespoon chopped fresh basil

Method:

1. In a large bowl, whisk the first seven ingredients until blended. Add remaining ingredients; toss gently to combine.

Warm Caponata

Ingredients

1 medium Aubergine, peeled and cut into 1-inch cubes
1 tablespoon plus 1 teaspoon salt, divided
2 medium onions, halved and thinly sliced
4 medium tomatoes, chopped
3 medium zucchini, cut into 3/4-inch slices
2 celery ribs, chopped
3 tablespoons olive oil
2 teaspoons dried basil or 2 tablespoons minced fresh basil
4 garlic cloves, minced
1/2 teaspoon pepper
1 can (6 ounces) tomato paste
1 can (2-1/4 ounces) sliced ripe olives, drained
1/3 cup coarsely chopped fresh basil

Method:

Place eggplant in a colander over a plate; sprinkle with 1 tablespoon salt and toss. Let stand 45 minutes. Rinse and drain well; blot dry with paper towels.
Place eggplant and remaining vegetables in a 5- or 6-qt. slow cooker. Add oil, dried basil, garlic, pepper and remaining salt; toss to combine.
Cook, covered, on low 5-6 hours or until onions are tender. Stir in tomato paste, olives and fresh basil; heat through.

Amari’s baby spinach and rice bowl

Ingredients

2 tablespoons olive oil
1/2 cup chopped onion
3/4 cup water
1 tablespoon dried parsley flakes
1/4 to 1/2 teaspoon salt
1/8 teaspoon pepper
1/2 cup uncooked rice
2 cups fresh baby spinach

Method:

In a sauce pan,heat oil over medium-high heat; sauté onion until tender. Stir in water, parsley, salt and pepper; bring to a boil. Stir in rice; top with spinach.
Cover; remove from heat. Let stand until rice is tender, 7-10 minutes. Stir to combine.

Colorful rice salad

Ingredients

1/2 cup olive oil
1/4 cup red wine vinegar
1 tablespoon sugar
1 garlic clove, minced
1 teaspoon salt
1 teaspoon ground cumin
1 teaspoon chili powder
1/4 teaspoon pepper
3 cups cooked basmati rice
1 can (16 ounces) kidney beans, rinsed and drained
1 can (15 ounces) black beans, rinsed and drained
1-1/2 cups frozen corn, thawed
4 green onions, sliced
1 small sweet red pepper, chopped
1/4 cup minced fresh cilantro

Method:

1. In a large bowl, whisk the first eight ingredients. Add the remaining ingredients; toss to coat. Chill until serving.

Broccoli & Cauliflower bowl

Ingredients

1 tablespoon olive oil
3 garlic cloves, minced
3/4 cup uncooked Arborio rice
1 stock cube vegetable broth
3/4 teaspoon dried basil
1/2 teaspoon dried thyme
1/4 teaspoon dried oregano
1 package (100 g)frozen broccoli-cauliflower blend
1 can cannellini beans, rinsed and drained
2 cups fresh baby spinach
Lemon wedges, optional

Method:

In a large saucepan, heat oil over medium heat; saute garlic 1 minute. Add rice; cook and stir 2 minutes. Stir in broth and herbs; bring to a boil. Reduce heat; simmer, covered, until rice is al dente, about 10 minutes.
Stir in frozen vegetables and beans; cook, covered, over medium heat until heated through and rice is tender, 8-10 minutes, stirring occasionally. Stir in spinach until wilted. If desired, serve with lemon wedges.

Quick and easy corn bowl

Ingredients

2 tablespoons canola oil
1 medium onion, finely chopped
1 medium sweet red pepper, finely chopped
1 celery stalk, finely chopped
2 teaspoons chili powder
1/4 teaspoon salt
1/4 teaspoon pepper
2 cups vegetable stock
1 cup frozen corn
1 cup quinoa, rinsed
1 can (15 ounces) black beans, rinsed and drained
1/3 cup plus 2 tablespoons minced fresh coriander, divided

Method:

In a large skillet, heat oil over medium-high heat. Add onion, red pepper, celery and seasonings; cook and stir 5-7 minutes or until vegetables are tender.
Stir in stock and corn; bring to a boil. Stir in quinoa. Reduce heat; simmer, covered, 12-15 minutes or until liquid is absorbed.
Add beans and 1/3 cup coriander; heat through, stirring occasionally. Sprinkle with remaining cilantro.

Black bean chili

Ingredients

2 fresh diced tomatoes
1 can diced tomatoes, drained
1 can kidney beans, undrained
1 can black beans, undrained
1 can garbanzo beans or chickpeas, rinsed and drained
4 frozen spicy black bean veggie burgers, thawed and coarsely chopped
1 large onion, finely chopped
1 large sweet red or green pepper, chopped
2 tablespoons chili powder
1 tablespoon Worcestershire sauce
3 teaspoons dried basil
3 teaspoons dried oregano
2 teaspoons hot pepper sauce

Method:

Place all ingredients in a 5- or 6-qt. slow cooker; stir to combine. Cook, covered, on low 7-9 hours to allow flavors to blend.

Barley with Asian style carrots

Ingredients

1/2 cup quick-cooking barley
1/3 cup water
3 tablespoons reduced-sodium soy sauce
2 teaspoons cornstarch (maizena)
1 garlic clove, minced
1 tablespoon vegetable oil
2 carrots, thinly sliced
1 cup cut fresh green beans (2-inch pieces)
2 spring onions, sliced
1/2 cup unsalted cashews, optional

Method:

Prepare barley according to package directions. In a small bowl, combine, water, soy sauce and cornstarch until smooth; set aside.
In a large skillet or wok, saute garlic in oil for 15 seconds. Add carrots and beans; stir-fry for 2 minutes. Add onions; stir-fry 1 minute longer. Stir soy sauce mixture; stir into skillet. Bring to a boil; cook and stir until thickened, about 1 minute. Add barley; heat through. If desired, stir in cashews.

Spring onion and garlic tofu

Ingredients

2 tablespoons reduced-sodium soy sauce
2 tablespoons chili garlic sauce
1 tablespoon packed brown sugar
1 tablespoon rice vinegar
4 green onions
8 ounces extra-firm tofu, drained
3 tablespoons cornstarch
6 tablespoons canola oil, divided
8 ounces fresh sugar snap peas (about 2 cups), trimmed and thinly sliced
1 teaspoon freshly ground pepper
3 garlic cloves, minced

Description

Mix first four ingredients.
Mince white parts of green onions; thinly slice green parts.
Cut tofu into 1/2-in. cubes; pat dry with paper towels. Toss tofu with cornstarch. In a large skillet, heat 4 tablespoons oil over medium-high heat. Add tofu; cook until crisp and golden brown, 5-7 minutes, stirring occasionally. Remove from pan; drain on paper towels.
In same pan,heat 1 tablespoon oil over medium-high heat. Add peas;s tir-fry until crisp-tender, 2-3 minutes. Remove from pan.
In same pan, heat remaining oil over medium-high heat. Add pepper; cook 30 seconds. Add garlic, ginger and minced green onions; stir-fry 30-45 seconds. Stir in soy sauce mixture; cook and stir until slightly thickened. Remove from heat; stir in tofu and peas. Sprinkle with sliced green onions.

Chunky veg soup

Ingredients

1 tablespoon olive oil
1 large kohlrabi bulb, peeled and chopped
4 celery stalks, chopped
2 medium onions, chopped
2 medium carrots, chopped
3 garlic cloves, minced
1 teaspoon salt
1 teaspoon coarsely ground pepper
6 cups vegetable stock or water (use 3 cubes of veg stock)
2 cans borlotti beans, rinsed and drained
2 bay leaves
2 medium tomatoes, chopped
2 tablespoons minced fresh parsley
2 tablespoons minced fresh tarragon
2 tablespoons minced fresh thyme

Description

In a stock pot,heat oil over medium-high heat. Stir in kohlrabi, celery, onions and carrots; cook 5 minutes or until onions are softened. Add garlic, salt and pepper; cook and stir 5 minutes.
Stir in stock, beans and bay leaves. Bring to a boil over medium-high heat. Reduce heat; simmer, covered, until vegetables are tender, 20-25 minutes. Add remaining ingredients; simmer 5 minutes more. Discard bay leaves.

Mushroom broth

Ingredients

1 bunch broccoli (about 1-1/2 pounds)
1 tablespoon canola oil
1/2 pound sliced fresh mushrooms
1 tablespoon reduced-sodium soy sauce
2 medium carrots, finely chopped
2 celery ribs, finely chopped
1/4 cup finely chopped onion
1 garlic clove, minced
1 cube vegetable stock
2 cups water
2 tablespoons lemon juice

Description

Cut broccoli florets into bite-size pieces. Peel and chop stalks.
In a large saucepan ,heat oil over medium-high heat; sauté mushrooms until tender, 4-6 minutes. Stir in soy sauce; remove from pan.
In same pan, combine broccoli stalks, carrots, celery, onion, garlic, broth and water; bring to a boil. Reduce heat; simmer, uncovered, until vegetables are softened, 25-30 minutes.
Puree soup using an immersion blender. Or, cool slightly and puree soup in a blender; return to pan. Stir in florets and mushrooms; bring to a boil. Reduce heat to medium; cook until broccoli is tender, 8-10 minutes, stirring occasionally. Stir in lemon juice.

Hearty Italian spinach and tomato pasta

Ingredients:

1 package uncooked whole wheat or brown rice penne pasta
2 tablespoons olive oil
4 cups sliced leeks
1 cup sliced sweet onion
4 garlic cloves, sliced
1 tablespoon minced fresh sage or 1 teaspoon rubbed sage
1 large sweet potato, peeled and cut into 1/2-inch cubes
1 medium bunch Swiss chard
1 can great northern beans, rinsed and drained
3/4 teaspoon salt
1/4 teaspoon chili powder
1/4 teaspoon crushed red pepper flakes
1/8 teaspoon ground nutmeg
1/8 teaspoon pepper
1/3 cup finely chopped fresh basil
1 tablespoon balsamic vinegar
2 cups marinara sauce, warmed

Method:

Cook pasta according to package directions. Drain, reserving 3/4 cup pasta water.
In a 6-qt. stockpot, heat oil over medium heat; saute leeks and onion until tender, 5-7 minutes. Add garlic and sage; cook and stir 2 minutes.
Add potato and chard; cook, covered, over medium-low heat 5 minutes. Stir in beans, seasonings and reserved pasta water; cook, covered, until potato and chard are tender, about 5 minutes.
Add pasta, basil and vinegar; toss and heat through. Serve with sauce.

Beetroot salad

Ingredients

3 medium fresh beetroots
1 cup finely chopped English cucumber
6 spring onlions, thinly sliced
1/2 cup shredded carrot
1/2 cup chopped sweet yellow or red pepper
1/4 cup finely chopped red onion
1/4 cup finely chopped radish
3/4 cup minced fresh parsley

DRESSING

3 tablespoons olive oil
2 teaspoons grated lemon zest
3 tablespoons lemon juice
1 garlic clove, minced
1/4 teaspoon salt
1/4 teaspoon pepper

Description

Preheat oven to 180°. Scrub beets and trim tops.Wrap beets in foil; place on a baking sheet. Bake until tender, 1-1/4 to 1-1/2 hours. Cool slightly. Peel beets and cut into cubes.
Place remaining vegetables and parsley in a large bowl. Whisk together dressing ingredients; toss with cucumber mixture. Gently stir in beets.

Heirloom tomato salad with Italian dressing

Ingredients

2 cups cut-up heirloom tomatoes
1 cup multicolored cherry tomatoes, halved
2 cups fresh baby spinach
1/2 cup sliced red onion

DRESSING

3 tablespoons olive oil
2 tablespoons white balsamic vinegar
1 garlic clove, minced
1/2 teaspoon salt
1/4 teaspoon dried basil
1/4 teaspoon dried oregano
1/4 teaspoon dried rosemary, crushed
1/4 teaspoon dried thyme
1/4 teaspoon pepper
1/8 teaspoon rubbed sage

Method:

Place tomatoes, spinach and onion in a large bowl.
Whisk together dressing ingredients; toss with salad. Refrigerate, covered, 2 hours. Serve with a slotted spoon.

Potato and radish salad

Ingredients:

3 pounds small red potatoes, quartered
1 pound fresh asparagus, trimmed and cut into 2-inch pieces
2 cups sliced radishes
6 green onions, sliced
2 tablespoons chopped fresh chives

VINAIGRETTE

3/4 cup olive oil
1/4 cup champagne vinegar or white vinegar
1 tablespoon Dijon mustard
1/2 teaspoon salt
1/4 teaspoon coarsely ground pepper

Method:

Place potatoes in a large saucepan; add water to cover. Bring to a boil. Reduce heat; cook, uncovered, 10-15 minutes or until tender. Remove potatoes with a slotted spoon; cool. Return water to a boil. Add asparagus; cook, uncovered, 2-3 minutes or just until crisp-tender. Remove asparagus and immediately drop into ice water. Drain and pat dry.
Transfer potatoes and asparagus to a large bowl; add radishes, green onions and herbs. In a small bowl, whisk vinaigrette ingredients until blended. Pour over potato mixture; toss gently to coat. Serve at room temperature or chilled. Stir before serving.

Artichokes with tomato

Ingredients

1 cup water
3/4 cup uncooked whole wheat couscous
1 tablespoon olive oil
1 medium onion, chopped
2 garlic cloves, minced
1 tin chickpeas rinsed and drained
1 tin chopped tomatoes
1 tin water-packed artichoke hearts, rinsed, drained and chopped
1/2 cup pitted Greek olives, coarsely chopped
1 tablespoon lemon juice
1/2 teaspoon dried oregano
Dash pepper
Dash cayenne pepper

Method:

In a small saucepan, bring water to a boil. Stir in couscous. Remove from heat; let stand, covered, 5-10 minutes or until water is absorbed. Fluff with a fork.
Meanwhile, in a large nonstick skillet, heat oil over medium-high heat. Add onion; cook and stir until tender. Add garlic; cook 1 minute longer. Sir in remaining ingredients; heat through, stirring occasionally. Serve with couscous.

Soba noodles with edamame beans

Ingredients

1/2 cup reduced-sodium soy sauce
1/4 cup packed brown sugar
2 tablespoons rice vinegar
2 tablespoons canola oil
2 tablespoons orange juice
1 tablespoon minced fresh gingerroot
1 teaspoon sesame oil
1 garlic clove, minced

SALAD

2 cups frozen shelled edamame, thawed
1/2 pound uncooked Japanese soba noodles or whole wheat linguini
1 package (14 ounces) coleslaw mix
1 cup shredded carrots
1 cup thinly sliced green onions
3 tablespoons sesame seeds, toasted

Method:

In a small bowl, whisk the first nine ingredients; set aside. Cook edamame and soba noodles according to package directions; drain. Rinse noodles in cold water; drain again.
Just before serving, combine the coleslaw mix, carrots, green onions, noodles and edamame in a large bowl. Add dressing; toss to coat. Garnish with sesame seeds.

Pearl barley and corn salad

Ingredients

2 cups cooked medium pearl barley
2 cups frozen corn
1/2 cup chopped sweet red pepper
1/2 cup chopped green pepper
3 spring onions, sliced
1 tablespoon chopped fresh coriander
2 tablespoons lemon juice
2 tablespoons canola oil
1/2 teaspoon salt
1/2 teaspoon dried thyme
1/8 teaspoon pepper

Method:

1.In a large bowl, combine the first 6 ingredients. In a jar with a tight-fitting lid , combine the lemon juice, oil, salt, thyme and pepper; shake well. Drizzle over salad and toss to coat. Cover and refrigerate for at least 2 hours before serving.

Black bean stew

Ingredients

4 tablespoons olive oil, divided
5 medium carrots, sliced
2 medium onions, halved and sliced
2 garlic cloves, minced
8 large portobello mushrooms, sliced
1 tablespoon tomato paste
1 bottle (750 milliliters) dry red wine
2 cups mushroom broth or vegetable broth, divided
1 teaspoon salt
1 teaspoon minced fresh thyme or 1/2 teaspoon dried thyme
1/2 teaspoon pepper
2 tins of black beans, rinsed and drained
1 package frozen pearl onions
3 tablespoons all-purpose flour

Description

In a Dutch oven, heat 2 tablespoons oil over medium-high heat. Add carrots and onions; cook and stir 8-10 minutes or until onions are tender. Add garlic; cook 1 minute longer. Remove from pan.
In same pan, heat 1 tablespoon oil over medium-high heat. Add half of the mushrooms; cook and stir until lightly browned. Remove from pan; repeat with remaining oil and mushrooms.
Return mushrooms to pan. Add tomato paste; cook and stir 1 minute. Stir in wine, 1-1/2 cups broth, salt, thyme, pepper and carrot mixture; bring to a boil. Reduce heat; simmer, covered, 25 minutes.
Add beans and pearl onions; cook 30 minutes longer. In a small bowl,whisk flour and remaining broth until smooth; stir into pan. Bring to a boil; cook and stir 2 minutes or until slightly thickened.

Roasted patty pans side dish

Ingredients

5 cups halved small patty pan squash
1 tablespoon olive oil
2 garlic cloves, minced
1/2 teaspoon salt
1/4 teaspoon dried oregano
1/4 teaspoon dried thyme
1/4 teaspoon pepper
1 tablespoon minced fresh parsley

Method:

Preheat oven to 180°.Place squash in a greased bakingpan. Mix oil, garlic, salt, oregano, thyme and pepper; drizzle over squash. Toss to coat. Roast 15-20 minutes or until tender, stirring occasionally. Sprinkle with parsley.

Red pepper and asparagus pan

Ingredients

2 medium sweet red peppers, julienned
2 medium yellow patty pan, halved lengthwise
200g fresh asparagus, trimmed and cut
1/4 cup white wine or 1/4 cup vegetable broth
4-1/2 teaspoons olive oil
1/4 teaspoon salt
1/4 teaspoon pepper

Method:

In a large cast-iron pan, sauté the peppers, squash and asparagus in wine and oil until crisp-tender.
Sprinkle with salt and pepper.

Healthy wild rice and mushroom pot

Ingredients

1-1/2 cups sliced fresh mushrooms
1-1/2 cups finely chopped peeled winter squash
2 medium onions, finely chopped
1 small green pepper, chopped
2 tablespoons olive oil
2 to 3 garlic cloves, minced
3 cups cooked wild rice
1 cube vegetable stock + 500ml water
1 tablespoon soy sauce
1/4 cup sliced almonds, toasted

Method:

In a large saucepan, sauté the mushrooms ,squash, onions and green pepper in oil until crisp-tender. Add garlic; sauté 1 minute longer.
Stir in the rice, broth, and soy sauce. Cover and cook over medium- low heat for 13-15 minutes or until squash is tender. Stir in almonds.

Lebanese inspired cous-cous salad

Ingredients

2 cups water
1 cup quinoa, rinsed
3/4 cup packed fresh parsley sprigs, stems removed
1/3 cup fresh mint leaves
1/4 cup coarsely chopped red onion
1 garlic clove, sliced
1 cup tinned tomatoes
1/2 cucumber, cut into 1-inch pieces
2 tablespoons lemon juice
2 tablespoons olive oil
1 teaspoon salt
1/2 teaspoon pepper
1/4 teaspoon ground allspice

Method:

In a large sauce pan, bring water to a boil. Add quinoa. Reduce heat; simmer , covered, 12-15 minutes or until liquid is absorbed. Remove from heat. Transfer to a large bowl; cool completely.
Place parsley, mint, onion and garlic in a food processor; pulse until finely chopped. Add tomatoes and cucumber; pulse until coarsely chopped. Add tomato mixture to quinoa.
In a small bowl, whisk lemon juice, oil and seasonings until blended; drizzle over quinoa mixture and toss to coat. Serve at room temperature or refrigerate until serving.

Chopped Israeli salad

Ingredients

1 medium sweet red pepper, chopped
1 medium sweet yellow pepper, chopped
1 medium tomato, seeded and chopped
1 medium cucumber, seeded and chopped
1 small zucchini, chopped
2 green onions, chopped
2 tablespoons minced fresh parsley
2 tablespoons olive oil
1 tablespoon red wine vinegar
1/2 teaspoon sugar
1/4 teaspoon salt
1/4 teaspoon pepper
1 large ripe avocado, peeled and chopped
1 tablespoon lemon juice

Method:

1. In a large bowl, combine the first seven ingredients. In a small bowl, whisk the oil, vinegar, sugar, salt and pepper. Drizzle over vegetables and toss to coat. Toss avocado with lemon juice; gently fold into salad. Serve with a slotted spoon.

Warm Baby spinach, carrot & date cous-cous

Ingredients

3/4 cup uncooked couscous
1/2 cup fresh baby spinach
1/2 cup shredded carrots
1/4 cup chopped dates
2 tablespoons sliced almonds
1 teaspoon lemon juice
1/4 teaspoon grated lemon zest
1/8 teaspoon salt
1/8 teaspoon lemon-pepper seasoning
Thinly sliced spring onions

Method:

Cook couscous according to package directions.
Meanwhile, in a small bowl, combine the spinach, carrots, dates, almonds, lemon juice, zest, salt and lemon pepper. Stir in couscous. Garnish with spring onions.

Delicious black bean burgers

Ingredients

1 can (15 ounces) black beans, rinsed and drained
3/4 cup panko (Japanese) bread crumbs
1 cup tinned tomato
1 large egg or flax egg
2 tablespoons minced fresh coriander
1 garlic clove, minced
2 teaspoons canola oil
4 whole wheat hamburger buns, cut in half
Salt

Method:

In a large bowl , mash beans. Mix in bread crumbs ,1/2 cup tinned tomato ,egg/flax egg , coriander and garlic and salt. Shape bean mixture into four patties; refrigerate 30 minutes.
In a large skillet, heat oil over medium heat. Cook burgers 3-5 minutes on each side or until cooked. Serve on buns with remaining salsa.

Minestrone soup

Ingredients

1 tablespoon olive oil
1 medium potato, peeled and cut into 1/2-inch cubes
2 medium carrots, chopped
1 medium onion, chopped
2 celery stalks, chopped
1 medium zucchini, chopped
1 teaspoon finely chopped seeded jalapeno pepper
1 can red kidney beans, rinsed and drained
2 cubes vegetable stock + 750 ml hot water
1 tin tomatoes
2 tablespoons minced fresh parsley or 2 teaspoons dried parsley flakes
1-1/2 teaspoons minced fresh thyme or 1/2 teaspoon dried thyme

Method:

In a casserole pot , heat oil over medium-high heat. Add potato and carrots; cook and stir for 3 minutes. Add onion, celery, zucchini and jalapeno; cook and stir 3-4 minutes or until vegetables are slightly browned.
Stir in remaining ingredients; bring to a boil. Reduce heat; simmer, covered, 12-15 minutes or until vegetables are tender.

Artichoke cakes with dill and lemon

Ingredients :

2 cups cooked chickpeas
500 ml artichoke hearts in brine, drained and roughly chopped
1/2 cup chopped red onion
2 cloves of garlic, minced
3 teaspoons fresh lemon juice
1 stalk of celery, chopped
2 teaspoons Dijon mustard
1/4 cup chopped parsley
3 tablespoons chopped dill
1 cup panko bread crumbs
2 teaspoons vegan Worcestershire sauce
2 teaspoons ground cumin
salt, to taste
black pepper, to taste

Method:

In a pan, heat some oil and sauté the chopped onion for 2 minutes. Then add the garlic and cook for another minute. Set aside.
Mash the chickpeas in a large bowl with a fork. Leave them partially intact for more texture. Add the remaining ingredients (including the cooked onion and the garlic) and season with salt and pepper.
Form eight medium sized artichoke cakes.
Heat some oil in a large pan and cook them on each side on medium heat for about 2-3 minutes or until they're lightly browned.
I served them on a bed of green salad with vegan remoulade and lemon slices. For the remoulade I whisked together vegan mayonnaise with chopped dill, fresh lemon juice and seasoned it with salt and pepper.

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