Here are some vegan recipes that my family enjoys.  Some of these I've created myself, but most were taken from other sources.  When possible, I've tried to give credit to the originator of each recipe.


Breakfast


Chocolate Quinoa Oatmeal

Oats
1 cup rolled oats
1 3/4 cup water 
Dash salt

Heat water and salt until boiling.  Add oats and continue cooking on medium heat for 1 minute.  Immediately stir in the following:

2 1/2 tablespoons cocoa powder

4 teaspoons vanilla

5 tablespoons real maple syrup

5 tablespoons (or more) dried cherries

2 tablespoons ground flaxseed (optional)

Quinoa 
1 cup quinoa rinsed
1 1/2 cups water

Bring to a boil, cover and simmer for 15 minutes.  Let stand for 5 more minutes.  Mix into oatmeal mixture.

I usually make the quinoa the night before and prep all of the other ingredients and make the rest of it in the morning.  It only takes 5 minutes.

Sprinkle with sunflower seeds (or other nuts) and sliced strawberries (or bananas).

Printable version Chocolate Quinoa Oatmeal Recipe PDF


Apple Cinnamon Steel-Cut Oatmeal

Ingredients:

-2 apples cut into 1/2 inch pieces (I leave the peels on)

-1 1/2 cups milk (or substitute non-dairy alternative like almond milk)

-1 1/2 cups water

-1 cup uncooked steel-cut oats

-2 tablespoons brown sugar (or substitute maple syrup or honey)

-1 1/2 tablespoons butter, cut into 5-6 pieces (optional)

-1/2 teaspoon cinnamon

-1 tablespoon ground flax seed (optional)

-1/4 teaspoon salt

-Optional garnishes: chopped nuts, raisins, maple syrup

I also add a mashed banana and 1 teaspoon of almond extract

Directions:

Coat inside of 3 1/2 quart (or larger) slow cooker with cooking spray (I use coconut oil).  Add all ingredients (except optional garnishes) to slow cooker.  Stir, cover, and cook on low for approx. 7 hours. Spoon oatmeal into bowls; add optional toppings, if desired.  Store leftovers in refrigerator.  Freezes well.

Recipe can be doubled in larger slow cooker.  Increase cooking time by 1 hour.  Recipe by The Yummy Life.

Printable version Apple Cinnamon Steel-Cut Oatmeal Recipe PDF


Vegetable Hash

I just wing this one and add in whatever I have/want, but here’s what I usually include:

In a large skillet pan sauté the following until tender:

1 tablespoon coconut oil
1-2 potatoes diced unpeeled
1-2 sweet potatoes diced unpeeled
Broccoli stalk diced
1 onion diced
1 red pepper diced
Shredded or diced carrots
Worcestershire sauce to taste
Salt and pepper to taste
1 cup of chopped kale or spinach for the last few minutes
1 cup of cooked quinoa
A tablespoon of hemp seed

Printable version Vegetable Hash Recipe PDF



Dinner


Fiesta Quinoa Casserole

Ingredients
  1. Olive oil spray
  2. 1 onion, chopped
  3. 1 poblano chile pepper, seeded and chopped (I used 1/2)
  4. 1 red bell pepper, seeded and chopped
  5. 2 cups frozen corn, thawed
  6. 3 tablespoons butter OR olive oil
  7. 3 tablespoons whole wheat OR gluten free flour
  8. 1 teaspoon chili powder
  9. 1 teaspoon smoked paprika
  10. ¾ teaspoon ground cumin
  11. 1/8 – ¼ teaspoon chipotle chili powder
  12. 1 teaspoon sea salt
  13. 2 cups unsweetened almond milk OR milk of choice (I used coconut)
  14. 8 ounces Monterey Jack Cheese OR Daiya Pepper Jack shreds
  15. 3 cups cooked quinoa
  16. 1 ½ cups black beans (about 1 can)
  17. For serving: Pico De Gallo, Salsa, Avocado, Sour Cream​


Instructions
  1. Preheat oven to 350 degrees. Spray a large baking pan with olive oil.
  2. Spray a large skilled with olive oil and heat to medium. Add onion, poblano pepper and red pepper and cook for 8 to 10 minutes, until tender. Add corn and cook for 4 more minutes.
  3. Meanwhile, melt butter or heat olive oil in a medium saucepan. Add flour, chili powder, paprika, cumin, chipotle chili powder and salt. Cook for 2 to 3 minutes. Add in milk and cook, stirring often, until thick. Add cheese and cook until melted.
  4. Place quinoa and black beans in a large bowl. Add vegetable mixture and toss. Add cheese mixture and stir until well combined. Transfer to prepared baking dish.
  5. Bake for 30 minutes. Serve with pico de gallo, salsa, avocado or sour cream if desired.

Notes
Servings 8, Calories 327, Fat 15.6g, Carbohydrates 33.6g, Protein 15.3g, Cholesterol 37mg, Sodium 527mg, Fiber 7.3g, Sugars 3.3g, WW Pts 9 May 

Printable version Fiesta Quinoa Casserole Recipe PDF


Lotsa Vegetable Chowder

Ingredients
  • 8 small Yukon Gold, white, or russet potatoes (about 2 pounds), cut into ½-inch chunks
  • 1⁄2 small onion, peeled and chopped
  • 3 ears fresh corn, kernels removed (about 1¾ cups), cobs reserved
  • 2 medium carrots, peeled and diced
  • 2 stalks of celery, chopped
  • 1⁄4cup chopped red bell pepper
  • 1 cup chopped broccoli and cauliflower stalks, outer fibrous parts removed and discarded (about ½ pound)
  • 1 clove garlic, peeled and minced
  • 2 tablespoons chopped thyme
  • 1⁄8 teaspoon white pepper
  • 2 teaspoons ground cumin
  • 3 tablespoons chopped dill
  • Salt to taste

In a large pot, combine the potatoes, onion, corn kernels and cobs, carrots, celery, pepper, broccoli and cauliflower, garlic, thyme, white pepper, cumin, and 6 cups water. Bring to a boil over high heat. Reduce the heat to medium-low and simmer for 30 minutes, or until the vegetables are tender.

Remove the corn cobs and let cool. Remove 1 cup of the soup and puree in a blender with a tight-fitting lid, covered with a towel. (If you like a thicker soup, puree 2 cups.) Return the pureed soup to the pot and add the dill. Scrape corn cobs with back of a knife to remove the creamy corn bits from the kernel, and add the bits to the pot. Stir well and season with salt.

Printable version Lotsa Vegetable Chowder Recipe PDF


Chickpea Ratatouille 

1 lb small eggplant, cut into large 1" chunks

1 28 ounce can diced tomatoes, drained

3/4 lb zucchini, cut into 1" chunks

1 medium yellow onion, sliced

2 red or yellow bell peppers, cored, seeded and sliced

5 cloves garlic, peeled and diced

1 tsp. salt

1/4 cup olive oil

3 cups cooked or canned chickpeas, rinsed and drained

1 Tbs. chopped fresh thyme

1. Preheat oven to 425 degrees.  Combine eggplant, tomatoes, zucchini, onion, bell peppers, garlic, salt and oil in in large roasting pan.

2. Roast 30-40 minutes, or until vegetables are lightly browned and tender, and some water has released from the tomatoes to create a sauce, stirring occasionally.

3. Stir in chickpeas, and roast 5-10 minutes more, or until chickpeas are heated through.  Stir in thyme and season with salt and pepper.  Serve hot, warm or at room temperature.

Printable version Chickpea Ratatouille Recipe PDF


Vegan Fajitas

Ingredients

1/4 cup olive oil
1/4 cup red wine vinegar
1 teaspoon dried oregano
1 teaspoon chili powder
garlic salt to taste
salt and pepper to taste
1 teaspoon white sugar
2 small zucchini, julienned
2 medium small yellow squash, julienned
1 large onion, sliced
1 green bell pepper, cut into thin strips
1 red bell pepper, cut into thin strips
2 tablespoons olive oil
1 (8.75 ounce) can whole kernel corn, drained
1 (15 ounce) can black beans, drained

Directions

1.In a large bowl combine olive oil, vinegar, oregano, chili powder, garlic salt, salt, pepper and sugar. To the marinade add the zucchini, yellow squash, onion, green pepper and red pepper. Marinate vegetables in the refrigerator for at least 30 minutes, but not more than 24 hours.

2.Heat oil in a large skillet over medium-high heat. Drain the vegetables and saute until tender, about 10 to 15 minutes. Stir in the corn and beans; increase the heat to high for 5 minutes, to brown vegetables.

I didn’t think they had enough flavor so I added my own fajitas seasoning.  Served them on whole wheat tortillas with some shredded greens, salsa, guac, and cilantro. 

Printable version Vegan Fajitas Recipe PDF


Fajitas Seasoning

1 tablespoon cornstarch

2 teaspoons chili powder

1 teaspoon salt

1 teaspoon paprika

1 teaspoon sugar

1/2 teaspoon onion powder

1/4 teaspoon garlic powder

1/4 teaspoon cumin

Recipe by www.food.com

Printable version Fajitas Seasoning Recipe PDF


Taco Soup

1/2 cup onion, sautéed
1 can shoepeg corn, drained
1 can hominy, drained
2 can pinto beans, drained
1 can black beans, drained
1 can diced tomatoes
1 can diced tomatoes with mild chiles
1 can sliced black olives (optional)
1 packet taco seasoning
1 packet dry ranch seasoning (salad dressing)
3-6 cups water (to your liking)

Combine all ingredients in crock pot and cook on high for 4 hours or low for 6 hours.  Can be made in a stock pot on the stove as well.

Printable version Taco Soup Recipe PDF


Beans and Rice

1 teaspoon coconut oil
1 onion, chopped
2 cloves garlic, minced
1 cup brown rice
1 3/4 cups vegetable broth
1 teaspoon ground cumin
1 can black beans
1 can chickpeas
salt and pepper to taste

In a stockpot over medium-high heat, heat the oil. Add the onion and garlic and saute for 4 minutes. Add the rice and salute for another 2 minutes. 

Add the vegetable broth, bring to a boil, cover and lower the heat and cook for 40 minutes. Take of the burner and let stand with the lid for an additional 10 minutes. Add the black beans, chickpeas, cumin, salt and pepper.

Printable version Beans and Rice Recipe PDF


Kale & Quinoa Minestrone Soup
Prep Time: 20 min, Total Time: 40 min, Serves 6-8
Recipe by Elizabeth Rider

Ingredients:
    •    2 tablespoons extra virgin olive oil
    •    1 small yellow or white onion, chopped 
    •    2 large carrots, chopped 
    •    2 ribs (preferably with the leaves) of celery, chopped small
    •    1 large bay leaf
    •    1 teaspoon dried basil (or 1-2 tablespoons fresh, finely chopped)
    •    1/2 teaspoon dried oregano
    •    3 cloves garlic, finely chopped or pressed
    •    1 28 ounce can of crushed or diced tomatoes (including juices)
    •    1 can garbanzo beans (aka chickpeas), drained and rinsed
    •    8-10 cups vegetable broth
    •    1 teaspoon red wine vinegar
    •    1 bunch kale, stemmed and chopped into about 1 inch pieces
    •    1/2 cup of dried quinoa, prepared according to package instructions*
    •    fine sea salt 
    •    fresh ground black pepper

Recipe:
Heat the olive oil in a large soup pot over medium high heat. Add the onions, carrots, celery, bay leaf, a large pinch of sea salt and pinch of black pepper and sauté 5-6 minutes until the veggies are soft. Add the garlic, dried basil, and oregano and continue to sauté for another 2-3 minutes until very fragrant. (If using fresh basil, wait to add until you add the kale.) Garlic burns easily, so watch it carefully or reduce the heat until you add the liquid. Add the tomatoes with their juices and cook another minute. Then, add the beans, stock, 2 cups of purified water and a veggie bouillon cube if using; turn the heat to high to let it come to a boil for one minute. Reduce the heat to medium low, then add 1 teaspoon of red wine vinegar plus all of the cooked quinoa and chopped raw kale. Cook 5 minutes then turn off the heat. Allow the kale to wilt for another 10 minutes. Discard the bay leaves.

*Quinoa is easy to prepare. I like to rinse mine in a fine mesh colander before cooking it. Add double the amount of water to the quinoa you are cooking (1/2 cup dry quinoa needs 1 cup water). Combine the quinoa and water in a small pot, bring to a boil, then simmer 12-15 minutes until all of the water is absorbed. 

Printable version _

Salads


Quinoa Salad 

1 cup quinoa
2 cups vegetable broth
4 tablespoons extra virgin olive oil
3 tablespoons fresh lime juice
2 teaspoons red wine vinegar
2 teaspoons ground cumin
4 green onions, chopped
1  red bell pepper, chopped
1/4 cup fresh cilantro, chopped
1 cup frozen corn, thawed
1 can black beans (I sometimes use chickpea)
Salt and pepper to taste

Bring broth and quinoa to a boil and cook until all liquid has been absorbed (approx 15 minutes).  Set aside to cool.  In a large bowl, whisk together olive oil, vinegar, lime juice and cumin.  Add green onion, pepper, cilantro, corn and beans and toss to coat.  Fluff quinoa and add to the bowl and mix well. Add salt and pepper to taste.  Serve immediately or refrigerate until serving.

Printable version Quinoa Salad Recipe PDF


Black Bean Salad 

3 cups black beans
3 ears corn cut from cob
1 red pepper, diced
1 cup sliced green onion, tops & bottoms
2 cloves garlic, finely chopped
1 tablespoon chopped cilantro
2/3 cup olive oil
1/8 cup apple cider vinegar
1/2 teaspoon salt
1/2 teaspoon black pepper
1/2 teaspoon Dijon mustard

Whisk together liquid ingredients.  Stir in remaining ingredients.

Printable version Black Bean Salad Recipe PDF


Melt in Your Mouth Kale Salad

1 bunch kale, stems removed & chipped into very small pieces
1/3 cup currants
Juice of one lemon
1 tablespoon olive oil
1 teaspoon local honey
1/2 cup pine nuts, toasted
salt and pepper to taste
4 tablespoons grated raw parmesan cheese (optional)

Whisk together lemon juice, olive oil, honey, salt and pepper in a large bowl.  Add chopped kale, currants, pine nuts and parmesan cheese to bowl with dressing.  Stir all ingredients together.  Serves 2.  Recipe by Food Babe.

Printable version Kale Salad Recipe PDF


Smoothies and Snacks


Fruit Smoothie

I also wing this one, but here’s what I usually include:

1/4-1/2 cup coconut milk (unsweetened, no flavor) or water
1-2 tablespoons chia seeds (can also use hemp seeds or flax)
2 scoops vanilla plant based protein (I use Arbonne) powder or honey
Handful of wheat grass if I have it, or kale, or spinach
Avocado, coconut oil or olive oil for some healthy fat
2-4 cups fresh or frozen fruit - banana, blueberries, strawberries, blackberries, raspberries, mango. If I use all fresh fruit I add some ice to make it more like shake consistency.

Printable version Fruit Smoothie Recipe PDF


Green Smoothie

1 cup kale
1 large Gala apple, roughly chopped
1 English cucumber, roughly chopped
1 tablespoon fresh lemon juice
1 teaspoon fresh grated ginger
1/2 cup coconut water or water
1/2 tablespoon coconut oil
1/2-1 tablespoon maple syrup, to taste
4-5 ice cubes
Protein powder, optional

Place all ingredients, except maple syrup and ice, into a high-speed blender and blend on high until very smooth.  Blend in ice and maple syrup, to taste.  Recipe by Oh She Glows.

Printable version Green Smoothie Recipe PDF


Pumpkin Pie Smoothie

1/2 cup pumpkin puree
1 frozen banana
1/2 teaspoon pumpkin pie spice
1 scoop vanilla protein powder
1/2-1 cup non-dairy milk alternative (I use coconut milk)

Add all ingredients to blender and blend until smooth.  

Printable version Pumpkin Pie Smoothie Recipe PDF


Quinoa Granola

  1. Preheat oven to 300 degrees. Line a rimmed baking sheet with parchment paper.
  2. Heat olive oil over medium heat. Add quinoa and cook for 5 to 6 minutes, stirring often to avoid burning. Remove from heat and place in a large bowl immediately. Add oats, almonds, and chia seeds to the bowl. Stir in cinnamon and sea salt.
  3. In a saucepan combine coconut palm sugar, maple syrup, applesauce and water. Bring to simmer over medium and cook until sugar is melted. Stir in vanilla. The liquid mixture may seem too thin to you. Don’t worry about it – it will absorb into the quinoa mixture.
  4. Pour mixture over quinoa oat mixture and stir until well mixed. Place mixture in a single layer a cookie sheet and bake for 30 – 40 minutes, stirring and rotating positions of pan in the oven half way through. Watch it closely for the last 10 minutes – you don’t want it to get to brown but if you don’t allow it to cook long enough it will be slightly moist. Allow to cool completely before stirring.
  5. Remove from pan and place in a large bowl. Toss with cranberries and serve or store in a sealed container.

Printable version Quinoa Granola Recipe PDF


Veggie Wrap

I wing this one, but typically use the following:

Whole grain tortilla

Spread with nothing or a little hummus (roasted red pepper) or guac

Thinly sliced strips of cucumber

Thinly sliced strips of red, yellow, or orange pepper

Shredded carrots

Spinach

Quinoa (1-2 tablespoons)

Sprouts (microgreens)

Roll it up and wrap it with cling wrap.  We love these!  Also makes for a nice mid-afternoon or on the go snack.

I’ve also make it with sliced apples, sunflower seeds, quinoa, hummus and craisins for a change up.

Printable version Veggie Wrap Recipe PDF


Black Bean & Avocado Salsa

1 can black beans
2 avocadoes, diced
2 tomatoes, diced
1 small red onion
1 can mexi-corn, drained
1/4 cup red wine vinegar
1/4 cup olive oil
1 package dry Goodseason zesty Italian dressing mix
1/2 teaspoon cumin

Mix together in a bowl and enjoy!

Printable version Black Bean & Avocado Salsa Recipe PDF


Raw Chocolate Pudding with Coconut Whipped Cream

For the pudding
3 medium bananas, peeled and not over ripe
1/2 medium avocado, pitted and not over ripe
1/4 cup smooth raw almond butter
4-5 tablespoons raw cacao powder, or to taste
1 teaspoon pure vanilla extract
Pinch of sea salt

Add all pudding ingredients into a food processor or blender and process until smooth and creamy. The pudding is rich by itself, so the whipped coconut cream is a perfect partner for it.

For the coconut whipped cream
1 can of unsweetened coconut milk
1/2 teaspoon pure vanilla extract
Sweetener to taste

Turn can of coconut milk upside down and refrigerate for a few hours. Place metal bowl and beater in freezer to chill. Open can of coconut milk while upside down and pour off the liquid (can save to use in smoothie or to drink). Spoon remaining coconut milk into chilled bowl. Add vanilla and sweetener and beat with a hand mixer to whipping cream consistency.  Place a spoonful of whipping cream on top of the chocolate pudding. You can add other toppings of your choosing such as nuts, fruit or shredded coconut. Recipe from http://www.ohsheglows.com.

Printable version /uploads/3/8/9/3/38933833/raw_choclate_pudding_recipe.pages

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Granola Energy Balls

Here is the approximate recipe. Approximate because I don't measure I just dump in the ingredients.

1 cup organic rolled oats
1 tablespoon organic chia seeds (or ground flax seed)
Several heaping spoonfuls of almond butter (or peanut butter)
1 scoop vanilla or chocolate protein powder (optional, I use Arbonne vegan protein powder)
Mini chocolate chips or cacao nibs (optional)
If you like it sweeter you can drizzle it with honey 

Mix the ingredients together, adding enough almond butter for them to be moistened and form balls. Roll into bite size balls and pop one in your mouth, or put them in a ziplock bag for your next snack. They are yummy!!!