Lazy vegan recipes

Lazy vegan recipes

By Karissa Stratton, Dietetic Intern at Nutrition Ink Dietetic Internship

Reviewed by Jinan Banna, PhD, RD

Nutrition Interests are Shifting

Modern day nutrition has a growing consideration for the environmental impacts of dietary habits, rather than just personal health benefits that come with any specific diet. None of the foods we eat can exist without some degree of agricultural practices to bring them to life. Nutrition and agriculture could be said to go hand-in-hand. Diets that contain more whole foods are closer representations of agricultural products, while diets with more processed foods create a larger separation from agricultural processes.  

Global Impacts of Standard Diets

Agriculture takes up roughly 40% of our planet’s surface, uses 70% of freshwater sources worldwide, and has negative impacts on ecosystems including overfertilization of soil and creation of ocean dead zones. These daunting statistics seem to spell doom, but with a global awareness of these negative impacts and a shift in focus to more sustainable diets, people worldwide can help improve the impact agricultural practices have on the planet. 

Sustainable Diet Strategies

In a study looking at different dietary practices compared to nutritional standards, health goals, and environmental impact using food intake data from over 150 countries, it was projected that greenhouse gases could be reduced by 84%, cropland use by 29%, and fertilization by more than 30% with the implementation of a vegan diet in industrialized countries. In addition to all of these environmental benefits, risk of chronic diseases could also be reduced as a result of adding more nutrient dense foods commonly found in a vegan diet. It is worth noting that the positive effects of a vegan diet were specific to industrialized countries, and there were actually some negative impacts in low-income countries such as increased cropland use and depletion of local resources. 

A vegan diet is characterized by elimination of all animal products, not just meat. Since animal products are such a staple in many industrialized countries, it can be difficult to make the switch to a complete vegan diet. However, many people worldwide are doing just that, in the hopes that others will join and make a global push toward healthy bodies and a healthy planet. Of course, we should note that going vegan is definitely not a blanket recommendation for everyone in the world, and in some cases, it may not be feasible, desirable or nutritionally adequate. Eating a sustainable diet is a very complex topic, and this means different things for different people and is dependent on many factors. 

Where to Start with a Vegan Diet

So, where to begin if you are going vegan? What do you eat for breakfast if not eggs, breakfast sausage, cream in your coffee, or cow’s milk in your cereal? How do you grab a quick lunch if a cold cut is no longer an option? How could you ever feel satisfied eating salads all the time?

It is true that vegan plates feature many colorful fruits and vegetables, and salads have social-media worthy presentation. But many people overlook the addition of whole grains, legumes, nuts, and seeds along with the fruits and vegetables that we see in a vegan diet. When we combine different foods from all of these groups over the course of the day, we build nutrient dense & satisfying meals that can provide the body with all of the essential nutrients needed for optimal health.

If you’re on the vegan diet path already, or are looking to make a dietary change to benefit personal health and the health of the planet, you’ll find the recipes below to be helpful in your sustainable goals. These recipes were hand-picked because of how easy they are to make. Not many people have the luxury of time to spend hours in the kitchen each day, but we know that the health of our bodies and the health of our planet should not be a luxury!

Vegan Breakfast Recipes:

Easy Vegan Oatmeal

Easy Vegan Oatmeal

Oatmeal is a classic breakfast that has been replaced with highly-processed cold cereals in many households. These oats are less processed than your standard breakfast cereal, and contain little-to-no additives. One reason I love oats is because the flavor combinations are endless and can be made to each person’s individual preference or changed seasonally to keep it feeling new. They contain a good amount of carbohydrates as well as some protein per serving, depending on the variety of oats you choose. Many varieties are also inexpensive – eating vegan doesn’t have to be hard or costly! Below, you’ll find my favorite easy way to make oats. I love to make oats in larger batches and portion them out for a quick grab & go breakfast (or snack!) throughout the week!
Prep Time 5 mins
Cook Time 10 mins
Total Time 15 mins
Course Breakfast
Cuisine American, Mediterranean
Servings 1 people
Calories 333 kcal

Equipment

  • Medium sauce pan
  • Stove
  • Liquid measuring cup
  • Solid measuring cups or scale
  • Measuring spoons
  • Paring knife
  • Cutting board

Ingredients
  

Instructions
 

  • Add milk to a medium saucepan over medium heat, stirring occasionally.
    ¾-1 cup almond milk or milk alternative of choice
  • When milk is steaming, stir in dry oats.
    ½ cup rolled oats
  • As oats thicken, stir in spices (ground cinnamon, cacao powder, and cacao nibs) & maple syrup. These spices can be changed to individual taste & to compliment fruit additions of choice. Continue stirring to prevent sticking/scalding on bottom.
    1 tsp maple syrup, ¼ tsp ground cinnamon, ¼ tsp cacao powder (optional), 1 tsp cacao nibs (optional), 1-2 cups Fresh fruit of choice
  • If adding more firm fruit (diced apples, sliced peaches, etc.), stir them in while oats begin to thicken so that the fruit will soften slightly and absorb the flavors from the spices.
  • Lastly, add the vanilla extract and flax or chia seeds, stirring for about 30 seconds. If the vanilla extract is added too early, the flavor & aroma will be lessened during the cooking process. I always add flax & chia seeds last because they will gel during the cooking process and it can be difficult to maintain desired consistency.
    ¼ tsp vanilla extract, 1 Tbsp whole flax or chia seeds (optional)
  • Let oats simmer until desired thickness is reached, or about 10 minutes, stirring frequently. If oats become too sticky/thick, add in additional milk or water ¼ cup at time to thin.
  • Remove from heat, transfer to a bowl and add any additional desired toppings. Enjoy while warm or to a Tupperware to cool and be stored for later. If storing, be sure to allow oats to cool, seal the Tupperware and store in the refrigerator for 4-6 days.

Notes

*Variations: For overnight oats, combine all of the above ingredients in a mason jar or container with airtight seal. Stir until ingredients are fully combined. Store sealed in fridge to enjoy the next morning or within 4-6 days.
You can also enjoy these combinations cold, like standard breakfast cereal. The texture will be different, but this is a great way to enjoy a cool breakfast or snack in the summer time.
 
Calories: 333, Fat: 14g, Carbs: 42g, Protein: 10g
Keyword Lazy Vegan Recipes, Vegan recipes
Vegan Avocado Toast

Vegan Avocado Toast

A popular brunch staple, avocado toast has become an Instagram-worthy favorite. This can be made to suit a vegan diet and is a satisfying and flavorful combination that could be eaten while walking out the door. High in potassium, heart-healthy fats, and many B vitamins, avocado is a great addition to a vegan diet. Paired with heart-healthy fiber from wholegrain bread, and topped with flavorful herbs like cilantro or clover sprouts, this breakfast is almost too good to be true.
Prep Time 6 mins
Cook Time 4 mins
Total Time 10 mins
Course Appetizer, Breakfast, Side Dish
Cuisine American
Servings 1 people
Calories 381 kcal

Equipment

  • Toaster
  • Paring knife
  • Spoon
  • Cutting board
  • Measuring spoons

Ingredients
  

Instructions
 

  • Place slices of bread in toaster & allow to toast to desired doneness.
    2 slices Dave’s Killer Bread 21 Whole Grains and Seeds
  • While bread is toasting, cut avocado in half lengthwise and remove pit.
    1 ea medium avocado
  • When toast is done, remove from toaster and place on a plate.
  • Using a spoon, scoop out the avocado flesh and divide evenly onto the two pieces of toast.
  • Mash and spread the avocado onto the toast using the back of the spoon.
  • Sprinkle lemon juice, salt & pepper over the top of the mashed avocado.
    1 tsp lemon juice, 2-3 grams salt & pepper to taste
  • If desired, add additional toppings such as chopped cilantro or clover sprouts.
    1 tbsp chopped cilantro (optional), 1 tbsp chopped clover sprouts (optional)
  • Enjoy while still warm.

Notes

Nutrition Facts:
Calories: 381, Fat: 25g, Carbs: 39g, Protein: 9g
Keyword Lazy Vegan Recipes, Vegan Avocado Toast, Vegan recipes
Easy Vegan Pancakes

Easy Vegan Pancakes

A vegan lifestyle doesn’t mean you have to say goodbye to favorites such as pancakes. Swap the egg for mashed ripe banana, cow’s milk for your favorite milk alternative, and enjoy these fluffy pancakes in your pj’s this weekend!
Prep Time 10 mins
Cook Time 15 mins
Total Time 25 mins
Course Breakfast, Dessert
Cuisine American
Servings 6 Pancakes
Calories 123 kcal

Equipment

  • Mixing bowl – medium to large size
  • Fork or electric mixer
  • Whisk
  • Rubber spatula
  • Liquid measuring cup
  • Solid measuring cups
  • Measuring spoons
  • Spatula
  • Skillet

Ingredients
  

Instructions
 

  • Using a fork or electric mixer paddles, mash banana in the mixing bowl.
    1 ea ripe banana, mashed
  • Whisk in liquid ingredients, or stir in using an electric mixer on low speed until just combined. Some lumps of banana will remain.
    1 tbsp avocado oil, 1 tbsp maple syrup, 1 tsp vanilla extract, ¾ cup unsweetened vanilla almond milk
  • Stir in dry ingredients and mix using rubber spatula, scraping sides as needed, until just combined.
    1½ cups whole wheat flour, 1 tbsp baking powder, ½ tsp salt, ⅓ tsp cinnamon (optional)
  • Heat a seasoned skillet over medium heat.
  • When skillet is hot, add ¼ cup of batter at a time, leaving enough space for pancakes to cook without edges touching.
  • Let pancakes sit until bubbles form on top.
  • Flip pancakes and allow to cook for an additional 2-3 minutes, or until bottom is golden brown.
  • Remove from heat and serve warm with additional maple syrup or desired toppings.

Notes

Nutrition Facts:
Calories: 123, Fat: 3g, Carbs: 22g, Protein: 3g
Keyword Lazy Vegan Recipes, Pancakes, Vegan Pancakes, Vegan recipes
Vegan Tofu Scramble

Vegan Tofu Scramble

Another fast & versatile staple, this easy scramble can be made using anything you have available in your fridge. Easy additions are diced onions, hand ripped kale, mushrooms, grape tomatoes and your favorite savory herb.
Prep Time 5 mins
Cook Time 10 mins
Total Time 15 mins
Course Main Course, Side Dish
Cuisine American, Indian, Japanese
Servings 2 people
Calories 287 kcal

Equipment

  • Potato masher or fork
  • Paring knife
  • Cutting board
  • Measuring cups
  • Measuring spoons
  • Skillet

Ingredients
  

Instructions
 

  • In a large skillet, heat avocado oil over medium heat.
    1 tbsp avocado oil
  • When the oil is hot, add in the diced onions and stir frequently until onions start to become transparent.
    ¼ cup diced onion
  • Add in mushrooms and ripped kale, stirring frequently until mushrooms begin to soften and kale begins to wilt.
    ½ cup mushrooms, sliced or chopped, 1-2 ea leaves kale, ripped
  • Add garlic and stir for about 30 seconds, or until the garlic becomes aromatic.
    1 tsp minced garlic (about 1 clove)
  • Add the tofu to the skillet and crumble with a potato masher or fork.
    16 oz block firm tofu
  • Allow the mixture to cook until the liquid has nearly evaporated, stirring as needed to prevent overcooking.
  • Near the end of cooking, add in the grape tomatoes and let cook until the skin begins to soften. A few of them may pop.
    ¼ cup grape tomatoes
  • Stir in Better Half Creamer until mixture is fully combined.
    1-2 tbsp Califia Farms Unsweetened, Unflavored Better Half Creamer
  • Remove from heat, add salt & pepper to taste. Serve immediately alongside other vegan breakfast favorites.
    Salt & pepper to taste

Notes

Nutrition Facts:

Calories: 287, Fat: 19g, Carbs: 11g, Protein: 21g
Keyword Vegan recipes, Vegan Tofu Scramble

Vegan Lunch Recipes

Avocado

Avocado, Beet, Orange Salad

This flavorful combo is great as a light lunch or a side dish for a heavier dinner. This dish combines heart-healthy fats found in the avocado, with health promoting antioxidants found in the beets, and immune boosting vitamin C found in the oranges. Roast the beets ahead of time and store them in the fridge for up to 4 days to save time in making this dish.
Prep Time 10 mins
Cook Time 1 hr
Total Time 1 hr 10 mins
Course Main Course
Cuisine American, Mediterranean, Mexican
Servings 2 people
Calories 354 kcal

Equipment

  • Aluminum foil
  • Paring knife
  • Baking sheet
  • Fork
  • 1 small mixing bowl
  • 1 medium mixing bowl
  • Measuring spoons

Ingredients
  

  • 2-3 ea medium beets
  • 2 tbsp avocado oil
  • 1 tbsp balsamic vinegar
  • 1 ea orange, segmented Juice of half an orange
  • 1 ea avocado, diced
  • Salt & pepper to taste

Instructions
 

  • Preheat oven to 400ºF and set aside the baking sheet.
  • Prepare the beets for roasting by removing the stems. Cut stems close to the top of the beet, leaving a small amount of stem remaining. This reduces the chance that beet juice leaks out while cooking.
    2-3 ea medium beets
  • Wash and lightly scrub the beets before piercing with a fork.
  • Toss the beats in 1 Tbsp of the avocado oil.
    2 tbsp avocado oil
  • Wrap each beet tightly in aluminum foil, ensuring the foil is sealed before placing the beets on the baking sheet.
  • Allow the beets to roast for 45 minutes before checking for doneness.
  • While the beets are roasting, juice half of an orange into the small mixing bowl. Add the remaining tablespoon of avocado oil balsamic vinegar, salt and pepper, stirring until just combined.
    1 tbsp balsamic vinegar, 1 ea orange, segmented Juice of half an orange, Salt & pepper to taste
  • Peel and segment the orange by cutting away the membrane on each orange slice. Cut the de-membraned slices into segments and place in the medium mixing bowl.
    1 ea orange, segmented Juice of half an orange
  • Cut the avocado open, remove the pit, and cut lengthwise from the top to the bottom to create slices in each half of the avocado.
    1 ea avocado, diced
  • Remove the slices by tracing the paring knife around where the flesh meets the peel, and cutting under each slice, close to the peel.
  • Dice the avocado and place in the medium mixing bowl. Sprinkle with some of the orange juice or lemon juice if you have some on hand, to prevent browning while the beets are prepared.
    1 ea orange, segmented Juice of half an orange
  • Check the beets for doneness by carefully pulling back the foil and inserting the paring knife in the top of the beet. The beet is done roasting is the knife slides in easily and does not meet resistance. If the beets are not done roasting, pinch the foil closed and roast for 10 more minutes before checking again.
  • When the beets are done roasting, carefully remove the foil and discard. Use the paring knife to cut the skin off each beet.
  • Dice the beets by cutting into slices first, and lay the slices flat to dice.
  • Add the diced beets to the medium mixing bowl containing the orange and avocado.
  • Pour the dressing from the small mixing bowl over the mixture, tossing to evenly coat.

Notes

Nutrition Facts:

Calories: 354, Fat: 25g, Carbs: 32g, Protein: 4g
Keyword Avocado, Beet, Orange Salad, Vegan recipes
Zucchini Pasta with Vegan Pesto

Zucchini Pasta with Vegan Pesto

This lighter version of pasta is surprisingly easy to make, versatile enough to pair with any pasta sauce, and even travels well for a good work lunch. Paired with this flavorful vegan pesto, you won’t miss restaurant Italian food at all. Add your favorite vegetables to round out this easy vegan dish.
Prep Time 15 mins
Cook Time 5 mins
Total Time 20 mins
Course Main Course
Cuisine American
Servings 2 people
Calories 372 kcal

Equipment

  • Stand mixer with spiralizer attachment or handheld julienne peeler
  • Large pot
  • Strainer
  • Food processor
  • Rubber spatula
  • Measuring cups
  • Measuring spoons

Ingredients
  

For the zucchini noodles:

  • 4 ea medium zucchini
  • 1 tbsp salt

For the pesto:

  • 2 cups basil leaves, packed
  • 3 tbsp pine nuts
  • 2 ea cloves garlic, peeled
  • 2 tbps lemon juice
  • ¼ tsp salt
  • 3 tbps olive oil extra virgin
  • 3-6 tbps water

Instructions
 

For the zucchini noodles:

  • Wash and gently scrub zucchini. If using a stand mixer with a spiralizer attachment, chop off the ends of the zucchini and spiralize each. If using a handheld julienne peeler, hold zucchini in one handover a bowl and peel the flesh of each side, rotating the zucchini once the seeds are visible in the center. Seeds will become mushy if cooked, so discard the centers and try not to include any seeds in your noodles.
  • Fill a large pot ¾ full with water, add the tablespoon salt, and bring to a boil
  • Add the zucchini noodles to the boiling water and allow to cook until the color of the noodles deepens, about 3 minutes.
  • Drain the noodles in the strainer and set aside.

For the pesto:

  • Add basil, pine nuts, garlic cloves, lemon juice, and salt to the food processor and mix on high, stopping to scrape down the sides as needed.
  • Once a paste is formed, alternate adding olive oil and water one tablespoon at a time until desired consistency is reached.

Notes

Toss the zucchini noodles in the pesto and serve immediately.

Nutrition Facts:

Calories: 372, Fat: 33g, Carbs: 16g, Protein: 9g
Keyword Lazy Vegan Recipes, Vegan recipes
Roasted Butternut Squash with Mushrooms, Celery, & Onion

Roasted Butternut Squash with Mushrooms, Celery, & Onion

This easy vegan dish gives a taste of fall in every bite. Consider adding a pinch of fall spice before roasting if you enjoy the combination of savory and sweet. Otherwise, make this dish as-is for a hearty and filling lunch.
Prep Time 10 mins
Cook Time 45 mins
Total Time 55 mins
Course Main Course
Cuisine American
Servings 4 people
Calories 168 kcal

Equipment

  • Baking sheet
  • Parchment paper
  • Large skillet or pan
  • Medium mixing bowl
  • Chef’s knife
  • Paring knife
  • Spoon
  • Vegetable peeler
  • Cutting board
  • Measuring cups
  • Measuring spoons

Ingredients
  

  • 1 ea medium butternut squash
  • 2 tsp avocado oil
  • 2 ea stalks celery
  • 1 cup mushrooms, sliced or chopped
  • ¼ cup red onion, diced
  • 1 ea clove garlic, diced
  • ½ tbs thyme
  • ½ tps oregano
  • Salt and pepper to taste
  • ¼ – ½ tsp cinnamon, nutmeg, all spice, or other fall spice (optional)

Instructions
 

  • Preheat the oven to 375ºF. Line a baking sheet with parchment paper and set aside.
  • Using the chef’s knife, cut the butternut squash in half lengthwise. Scrape the seeds and strings out of each half and discard.
    1 ea medium butternut squash
  • Peel the skin off the outside of each half using a vegetable peeler. Cut each half into slices, lay flat and dice.
  • Place the diced butternut squash in a medium sized mixing bowl and with 1 teaspoon of the avocado oil, a pinch of salt, pepper, and, if desired, the other fall spice. Toss to coat evenly.
    1 ea medium butternut squash, 2 tsp avocado oil, Salt and pepper to taste, ½ tbs thyme
  • Place the butternut squash on the parchment lined baking sheet and place the sheet in the oven on the middle rack. Allow the squash to roast for 15 minutes.
  • While the squash is roasting, rinse and wash celery and mushrooms.
  • Cut the celery into thin slices, and chop the mushrooms, and dice the onion.
    2 ea stalks celery, ¼ cup red onion, diced, 1 cup mushrooms, sliced or chopped
  • Place the seasoned skillet on the stove over medium heat, and add the remaining teaspoon of avocado oil.
    2 tsp avocado oil
  • When oil is shimmering, add the vegetables to the skillet and cook until soft and fragrant, about 3 minutes. Stir frequently.
  • Add the garlic and remaining seasoning and stir until fragrant, about 30 seconds.
    1 ea clove garlic, diced, ¼ – ½ tsp cinnamon, nutmeg, all spice, or other fall spice (optional), ½ tps oregano
  • Remove the vegetables mixture from heat, and set aside.
  • Remove the baking sheet from the oven when the15 minutes are over, and add the vegetable mixture. Stir on the baking sheet until mixture is combined.
  • Place the baking sheet back into the oven and cook for an additional 30 minutes, or until butternut squash is soft and edges begin to brown.
  • Serve while warm.

Notes

Nutrition Facts:

Calories: 168, Fat: 5g, Carbs: 62g, Protein: 8g
Keyword Lazy Vegan Recipes, Roasted Butternut Squash with Mushrooms, Celery, & Onion, Vegan recipes
Lentil Apple Salad

Lentil Apple Salad

This dish features iron-rich lentils and the sweet bite of Honeycrisp apples. Filling and flavorful, this would be an easy dish to make as a larger batch and portion out for the week, or to bring to a party for even non-vegans to experience how flavorful a vegan diet can be.
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Course Main Course, Side Dish
Cuisine American, Mediterranean, Mexican
Servings 4 people
Calories 235 kcal

Equipment

  • Medium pot
  • Strainer
  • Cutting board
  • Paring knife
  • Small bowl
  • Fork
  • Measuring spoons
  • Measuring cup
  • Medium mixing bowl

Ingredients
  

  • 1 cup brown lentils, dried
  • 1 ea large Honeycrisp apple, diced
  • 1 ea medium red bell pepper, diced
  • 1 tbsp cilantro, chopped + more for garnish
  • 2 tbsp olive oil extra virgin
  • 3 tbsp juice of 1 lemon (about 2-3 Tbsp)
  • 1 tsp salt
  • ½ tsp pepper
  • ½ tsp cumin

Instructions
 

  • Add the lentils to the pot with enough water to cover by 2 inches.
    1 cup brown lentils, dried
  • Bring the water to a boil, then turn down the heat to let simmer for 20 minutes.
  • Drain the cooked lentils in the strainer before adding to a mixing bowl.
  • While the lentils simmer, wash and lightly scrub your Honeycrisp apple and red bell pepper.
    1 ea large Honeycrisp apple, diced, 1 ea medium red bell pepper, diced
  • With your paring knife, cut the apple into sections by making a straight cut down on each side of the core. Lay these sections flat and cut into slices before dicing.
  • Place the diced apple in the mixing bowl.
  • Using the paring knife again, cut the top off the bell pepper and remove the stem and top ring by twisting and pulling. This should remove the core and seeds. Discard these and if seeds remain in the bell pepper, turn over and tap the bottom.
  • Slice the bell pepper in half, lay each flat half and cut into strips, length-wise. Lay the strips flat and dice.
  • Place the diced bell pepper into the mixing bowl with the diced apple.
  • Chop the cilantro leaves and add them to the diced apple and diced bell pepper.
    1 tbsp cilantro, chopped + more for garnish
  • In the small bowl, add the lemon juice, oil, salt, pepper, & cumin.
    2 tbsp olive oil, 3 tbsp juice of 1 lemon, 1 tsp salt, ½ tsp pepper, ½ tsp cumin
  • Whisk the dressing together with a fork.
  • Add the drained lentils to the mixing bowl before adding the dressing.
  • Toss evenly to coat, and add any additional toppings such as toasted walnuts or coconut flakes before serving.

Notes

Nutrition Facts:

Calories: 235, Fat: 7g, Carbs: 35g, Protein: 8g
Keyword Lazy Vegan Recipes, Lentil Apple Salad, vegan, Vegan recipes

Vegan Dinner Recipes

Spaghetti Squash Boats

Spaghetti Squash Boats

This is a spin on spaghetti for a fun vegan dinner. The elimination of animal products makes pasta a popular addition in a vegan diet, a good source of carbohydrates, and a small amount of protein depending on the ingredients of the noodles you choose. However, it can be a welcome change tore place the pasta every now and then with a new veggie. Spaghetti squash is easy to find in any grocery store, and easy to prepare. It can be paired with a variety of sauces and toppings, just like traditional pasta.
Prep Time 20 mins
Cook Time 45 mins
Total Time 1 hr 5 mins
Course Dinner, Main Course
Cuisine American, Italian, Mexican
Servings 2 people
Calories 241 kcal

Equipment

  • Baking sheet
  • Parchment paper
  • Chef’s knife
  • Cutting board
  • Spoon
  • Fork
  • Wooden spoon
  • Measuring spoons
  • Liquid measuring cup
  • Medium pot

Ingredients
  

  • 1 ea medium spaghetti squash
  • 1 tbsp avocado oil
  • 5 g Salt & pepper to taste
  • 2 tbsp nutritional yeast
  • 1 cup Newman’s Own Tomato & Basil Bombolina or pasta sauce of choice Additional vegetables of choice

Instructions
 

  • Preheat oven to 400ºF. Line a baking sheet with parchment paper and set aside.
  • Using the chef’s knife, cut the spaghetti squash in half lengthwise
    1 ea medium spaghetti squash
  • Use a spoon to scoop out the seeds and center of each half and discard.
  • Rub the flesh of each half of the spaghetti squash with the avocado oil, and lightly sprinkle with salt & pepper.
    5 g Salt & pepper to taste, 1 tbsp avocado oil
  • Lay each half of the spaghetti squash, flesh side down, on the parchment-lined baking sheet and place in the oven on the middle rack for 30 minutes.
  • While the spaghetti squash bakes, add the pasta sauce and any desired vegetables to the pot.
    1 cup Newman’s Own Tomato & Basil Bombolina or pasta sauce of choice Additional vegetables of choice
  • Warm the sauce over medium heat on the stove, stirring occasionally.
  • Remove the squash from the oven, and carefully flip each half so that the flesh is up.
  • Return the squash to the oven and bake for an additional 15 minutes.
  • Turn the stove heat to low so as not to burn the sauce, and stir occasionally.
  • Remove the squash from the oven and allow to cool for several minutes.
  • While the squash is still warm, carefully scoop out the flesh and add to the pot, keeping the peels.
  • Stir with a wooden spoon to combine.
  • Return the squash and sauce to the hollowed peels and top with nutritional yeast.
    2 tbsp nutritional yeast
  • Serve warm.

Notes

Nutrition Facts:

Calories: 241, Fat: 12g, Carbs: 32g, Protein: 6g
Keyword Spaghetti Squash Boats, vegan, Vegan recipes
Vegan Mediterranean Protein Pasta

Vegan Mediterranean Protein Pasta

This dish packs a good amount of protein, as it uses either red lentil or chickpea pasta in place of traditional pasta. The vegetables and red wine vinegar round out this easy to make meal. Chop the veggies while the noodles boil and sit down to enjoy this dish in 30 quick minutes.
Prep Time 20 mins
Cook Time 10 mins
Total Time 30 mins
Course Dinner, Lunch, Main Course
Cuisine Italian, Mediterranean
Servings 2 people
Calories 755 kcal

Equipment

  • Medium pot
  • Strainer
  • Cutting board
  • Paring knife
  • Cutting board
  • Large mixing bowl
  • Small mixing bowl
  • Whisk
  • Liquid measuring cup
  • Measuring cups
  • Measuring spoon
  • Scale

Ingredients
  

For the pasta:

For the dressing:

  • ¼ cup olive oil extra virgin
  • 2 tbsp red wine vinegar
  • 1 tbsp lemon juice
  • 2 ea cloves garlic, diced
  • 1 tsp dried oregano
  • ½ tsp salt
  • Pepper to taste

Instructions
 

  • Weigh out 8 ounces of the pasta and set aside.
    8 oz red lentil fusili or chickpea rotini
  • Fill a pot ¾ full with water, add a teaspoon of salt and bring to a boil.
    1 tsp salt
  • Add pasta to the water, turn to medium heat and cook for 8-10 minutes.
    8 oz red lentil fusili or chickpea rotini
  • Drain cooked pasta in a strainer and rinse to remove excess starch.
  • Place cooked pasta in a large mixing bowl and set aside.
  • Using the paring knife, slice tomatoes in half lengthwise and add to cooked pasta.
    ½ cup grape or cherry tomatoes
  • Slice the English cucumber in half, top to bottom, and lay each half flat. Cut across each half to create semi-circles. Lay these flat, chop into small pieces, and add to cooked pasta & tomatoes.
    1 cup English cucumber, chopped
  • Dice the onion and add to the pasta & vegetables.
    ¼ cup red onion, diced, 1 tsp dried oregano
  • Drain the can of artichoke hearts, and add to pasta along with Kalamata olives.
    ½ cup Kalamata olives, sliced
  • Make dressing by whisking together olive oil, red wine vinegar, and lemon juice in a small bowl.
    ¼ cup olive oil, 2 tbsp red wine vinegar, 1 tbsp lemon juice
  • Add diced garlic and spices, and whisk once more to combine.
    ¼ cup red onion, diced, 2 ea cloves garlic, diced, ½ tsp salt
  • Pour dressing over pasta & vegetable mixture, tossing to coat evenly.
    1 can marinated & quartered artichoke hearts
  • Serve warm, or refrigerate in an airtight container for up to 5 days.
    Pepper to taste

Notes

Nutrition Facts:

Calories: 755, Fat: 33g, Carbs: 86g, Protein: 32g
Keyword vegan, Vegan Mediterranean Protein Pasta, Vegan recipes
Vegan Quesadillas

Vegan Quesadillas

The melted cheese in traditional quesadillas excludes this staple from a vegan diet. However, this food can still be enjoyed with a nutritious cheese substitute. Use rich coconut milk and add nutritional yeast, a dried seasoning containing 5g of protein per 2 tablespoons and enriched with B vitamins. Try different combinations of vegetables, spices, and herbs to make this easy meal taste new again and again.
Prep Time 15 mins
Cook Time 30 mins
Total Time 45 mins
Course Dinner, Main Course
Cuisine American, Mexican
Servings 2 people
Calories 488 kcal

Equipment

  • Small pot
  • Whisk
  • Measuring spoons
  • Small bowl
  • Large nonstick pan
  • Can opener
  • Measuring cups
  • Paring knife
  • Cutting board

Ingredients
  

For the cheese:

For the quesadillas:

  • 4 ea whole wheat tortillas
  • ½ cup canned black beans, drained
  • 1 ea tomato, seeded and chopped
  • 1 tbsp green onions

Instructions
 

  • Add the coconut milk to a small pot over medium heat.
    ¾ cup canned coconut milk
  • When the milk is steaming, stir in the nutritional yeast, onion powder, garlic powder, and salt.
    ¼ cup nutritional yeast flakes, ½ tsp onion powder, ½ tsp garlic powder, Salt to taste, 1 tbsp green onions
  • In a small bowl, add 1 tablespoon of water to the tapioca starch and stir to create a paste.
    2 tbsp tapioca starch or arrowroot starch, 1 tbsp water
  • Stir in the paste to the cheese mixture, ensuring no clumps form.
  • Allow the mixture to cook over heat until it begins to thicken, about 5 minutes, stirring occasionally. If necessary, repeat steps 3-5 until desired thickness is reached.
  • Remove from heat.
  • Heat a large nonstick pan over medium heat.
  • Add one tortilla, spread a third of the cheese mixture over the tortilla and add half of the vegetables before topping with a second tortilla.
    4 ea whole wheat tortillas, ½ cup canned black beans, drained, 1 ea tomato, seeded and chopped
  • Allow to cook until the bottom is just golden-brown, carefully flip and cook an additional 5 minutes, or until the top is golden-brown.
  • Repeat this process for the remaining tortillas and ingredients.
  • Cut each tortilla into quarters and serve warm.

Notes

Nutrition Facts:

Calories: 488, Fat: 20g, Carbs: 66g, Protein: 13g
Keyword Mexican Food, vegan, Vegan Quesadillas
Vegan Chili

Vegan Chili

Chili is a timeless classic, a welcome usher for fall in most households, and a comforting dinner on any cold, rainy day. Make this classic with vegetable broth and a mixture of beans and vegetables. Pair with a maple sweetened cornbread for a hearty dinner and sweet treat.
Prep Time 20 mins
Cook Time 45 mins
Total Time 1 hr 5 mins
Course Dinner, Main Course, Side Dish
Cuisine American, Indian, Mexican
Servings 2 people
Calories 383 kcal

Equipment

  • Large pot
  • Can opener
  • Chef’s knife
  • Paring knife
  • Cutting board
  • Measuring cups
  • Measuring spoons
  • Liquid measuring cup

Ingredients
  

  • 2 cups vegetable broth
  • 1-14 oz can crushed tomatoes
  • 1 ea medium sweet potato, cubed
  • 1 ea red bell pepper, diced
  • 2 ea green bell peppers, diced
  • ½ ea white onion, diced
  • 1 ea stalk celery, thinly sliced
  • ½ cup red kidney beans, drained
  • ½ cup pinto beans, drained
  • 1 ea clove garlic, diced
  • 1 tsp cumin
  • ½ tsp oregano, dried
  • ¼ tsp chili powder, or to taste
  • Salt & pepper to taste

Instructions
 

  • Wash and lightly scrub vegetables before chopping.
  • Add vegetable broth, crushed tomatoes, garlic ,and spices to a large pot over medium heat, stirring to combine.
    2 cups vegetable broth, 1-14 oz can crushed tomatoes, 1 ea red bell pepper, diced, 2 ea green bell peppers, diced, ½ ea white onion, diced, 1 ea stalk celery, thinly sliced, 1 ea clove garlic, diced, ½ tsp oregano, dried
  • Add sweet potato and bring to a boil, stirring frequently.
    1 ea medium sweet potato, cubed
  • Turn heat down to a simmer, add in remaining vegetables, and allow to cook 45 minutes, or until sweet potato is fork tender.
    ½ cup red kidney beans, drained, 1 tsp cumin, ¼ tsp chili powder, or to taste, Salt & pepper to taste, ½ cup pinto beans, drained
  • Serve warm alongside maple sweetened cornbread and top with nutritional yeast for a cheesy, savory flavor.

Notes

Nutrition Facts:

Calories: 383, Fat: 1g, Carbs: 76g, Protein: 21g
Keyword Lazy Vegan Recipes, vegan, Vegan Chili, Vegan recipes

Have you made any of these recipes?

What is your go-to easy vegan meal, or what are you most excited to try?

Leave a comment below and let us know!

About Karissa:

Karissa is currently a Dietetic Intern with Nutrition Ink Dietetic Internship Program. She graduated from University of Central Missouri in May 2021 with a Bachelor’s degree in Dietetics and a minor in Sports Nutrition. An avid hiker and fitness enthusiast, her goal is to help clients achieve optimal health and quality of life through dietary practices that meet their needs.

Find her on Instagram here.

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