Vegan: Vegan Lunch Recipes: 50 Delicious Vegan Recipes - Quick & Easy to make, Improve Your Health And Feel Amazing (Mastering The Kitchen Book 2) (3 page)

Ingredients:

• 2 ripe avocadoes
  
• 1/2 cup tahini
  
• Juice of a lemon
  
• 2 cans (15 ounce each) chickpeas, rinsed, drained
  
• 1 cucumber, peeled, diced
  
• 4 stalks celery, chopped
  
• 4 tablespoons fresh dill
  
• 2 large carrot, coarsely chopped
  
• 6 tablespoons sunflower seeds (salted)
  
• Sea salt to taste
  
• Pepper powder to taste
  
• 4 English muffins, halved, toasted
  
• 16 cherry tomatoes, halved
  

Method:

1. Add chickpeas to a large bowl. Add avocado, tahini, and lemon juice. Mash coarsely with a potato masher.
   
2. Add cucumber, celery, carrot, salt, pepper, dill and sunflower seeds. Mix well.
   
3. Place some chickpea mixture over one half of the muffin. Layer with 4 slices of tomatoes and serve.
   

Ingredients:

• 2 cups raw almonds, soaked overnight, drained, rinsed,
  
• 4 celery stalks, finely chopped
  
• 4 green onions, finely chopped 
  
• 2 cloves garlic, minced 
  
• 6 tablespoons vegan mayonnaise
  
• 2 teaspoons Dijon mustard 
  
• 2 tablespoons fresh lemon juice, to taste 
  
• 1/2 sea salt, or to taste 
  
• Freshly ground black pepper to taste 
  
• A large pinch of kelp granules (optional) 
  
• 2 cucumbers, peeled, sliced into 1 centimeter thick round slices
  

Method:

1. Place the almonds in a food processor and pulse until it is finely chopped. Transfer into a large mixing bowl.
   
2. Add celery, green onions, garlic, Dijon mustard, lemon juice, salt, pepper, kelp, and mayonnaise to it. Mix well
   
3. Place this mixture over the cucumber slices and serve.
   

Ingredients:

• 1/2 head purple cabbage, shredded
  
• 1 head romaine lettuce, shredded
  
• 1 medium carrot, cut into matchsticks
  

For the tahini dressing:

• 1/4 cup raw tahini, roasted
  
• 1/4 cup fresh lemon juice
  
• 1/2 teaspoon salt
  
• 1 tablespoon olive oil
  

Method:

1. Blend together in a blender, all the ingredients of the dressing. Blend until smooth.
   
2. Mix together salad ingredients in a serving bowl. Add dressing and toss well. Serve immediately.
   

Ingredients:

For spiced carrots:

• 3 medium carrots, cut into long thin strips with a vegetable peeler
  
• 3 tablespoons raisins, roughly chopped (optional)
  
• 2 tablespoons lemon juice
  
• 1 tablespoon Dijon mustard
  
• ½ tablespoon extra virgin olive oil
  
• ½ tablespoon honey
  
• 1/8 teaspoon ground cumin
  
• 1/8 teaspoon garam masala
  
• Salt or to taste
  
• Freshly ground black pepper, to taste
  

For green lentil salad:

• 2 small heads Romaine lettuce, finely chopped
  
• 2 cups baby spinach
  
• 1 cup green lentils, soaked overnight and cooked until tender
  
• 1 stalk spring onion, finely chopped
  
• 1 hand full fresh parsley
  
• 1 hand full fresh mint
  
• 1 hand full of fresh cilantro (optional)
  

Method:

1. To make the spiced carrots: Add the carrots to a serving bowl. Add raisins and mix well.
   
2. Whisk together in a small bowl, lemon juice, olive oil, mustard, cumin, garam, maple syrup, masala, salt and pepper.
   
3. Pour the dressing on the carrots and toss well. Keep aside for a while.
   
4. To make green lentil salad:  Mix together all the ingredients of the green lentil salad in a large bowl.
   
5. Add the spiced carrots. Toss well and serve.
   

Ingredients:

• 3 large sweet potatoes, sliced into 1 cm thick rounds
  
• 1 1/2cups toasted sliced almonds
  
• 3 head romaine, chopped, washed, dried
  
• 1 red pepper, chopped
  
• 1 yellow pepper, chopped
  
• 2 large carrots, julienned
  
• 1 cucumber, diced
  
• 4 green onions, thinly sliced
  
• 1/4 cup cilantro or parsley, chopped
  
• 1 tablespoon coconut oil or grape seed oil
  

For the dressing

• 2 cloves garlic, minced
  
• 3/4 cup raw almond butter (or roasted peanut butter)
  
• ¼ cup fresh lime juice
  
• 5 tablespoons low-sodium tamari
  
• ¼ cup water
  
• 2 teaspoons maple syrup or to taste
  
• 2 teaspoons toasted sesame oil, to taste (optional)
  
• 2 teaspoons freshly grated ginger (optional)
  

Method:

1. Brush the sweet potato rounds with oil. Place on a lined baking sheet. Season with salt and pepper.
   
2. Bake in a preheated oven at 400 degree F for about 30 minutes or until cooked.
   
3. Flip sides in between.
   
4. To make the dressing: Blend together all the ingredients of the dressing until smooth. Keep aside until use.
   
5. To assemble the salad. Take a large bowl. Add lettuce. Next layer the vegetables, as you desire. Layer the almonds right on top. Chill in the refrigerator until use.
   
6. To serve, add the dressing. Toss well and serve.
   

Ingredients:

For the fennel:

• 8 fennel bulbs, stalks trimmed, chopped into thick slices
  
• 1/4 cup honey or agave
  
• 2 tablespoons olive oil
  
• 1 teaspoon freshly ground black pepper
  

For the salad:

• 5 cups fresh baby spinach leaves
  
• 8 pickled or cooked beets, cut into wedges
  
• 2 pomegranates, peeled, use only seeds
  

For the dressing:

• 6 tablespoons tahini
  
• 2 tablespoons olive oil
  
• 2 tablespoons lemon juice
  

Method:

1. To make the fennel:  Mix together in a bowl, fennel and black pepper. Mix well and transfer on to a baking tray.
   
2. Bake in a preheated oven at 350 degree F for about 25 minutes.
   
3. Now add honey. Mix well and bake for 10 minutes more or until golden brown.
   
4. To make the dressing: Mix together all the ingredients of the dressing and keep aside until use.
   
5. To assemble the salad: First layer the spinach in a large bowl. Next layer with the beets. Next layer the roasted fennel followed by pomegranate seeds.
   
6. Pour the dressing over the pomegranates and serve immediately.
   

Ingredients:

• 1 1/2 cans (15 ounce each) chickpeas, rinsed, drained
  
• 3 tablespoons olive oil + extra for drizzling
  
• 4 cloves garlic, thinly sliced
  
• 2 cups vegetable broth
  
• Salt to taste
  
• Pepper powder to taste
  
• 1/4 teaspoon red pepper flakes
  
• Sherry vinegar to taste
  
• 1 tablespoon fresh thyme leaves, minced
  

Method:

1. Place a large saucepan over medium heat. Add half the oil. When oil is hot, add garlic, thyme and pepper flakes. Sauté until fragrant.
   
2. Add chickpeas and cook for a couple of minutes.
   
3. Add vegetable broth and bring to a boil. Lower heat, cover and simmer for 30 minutes.
   
4. Add the remaining oil to the soup mixture. Using an immersion blender, blend the mixture until smooth.
   
5. Add sherry vinegar to taste. Mix well. Adjust the seasonings if necessary after tasting.
   
6. Ladle into individual soup bowls. Drizzle a little olive oil in each of the bowls. Sprinkle some red pepper flakes.
   

Ingredients:

• 1 cup onion, diced
  
• 1 tablespoon olive oil
  
• 1 tablespoon garlic, minced
  
• 1 jalapeno pepper, seeded, chopped
  
• 1 small red bell pepper, seeded, diced
  
• 1/2 cup celery, diced
  
• 1/2 a 28 ounce can tomatoes along with the juices, diced
  
• 2 tablespoons tomato paste
  
• 1/2 a 15 ounce can kidney beans, drained, rinsed
  
• 1/2 a 15 ounce can pinto beans, drained, rinsed
  
• 1/2 cup vegetable broth
  
• 1 tablespoon chili powder
  
• 1/2 teaspoon dried oregano
  
• 1 teaspoon ground chili powder
  
• Salt to taste
  
• 1/4 teaspoon cayenne pepper
  
• 1 teaspoon chili sauce (optional)
  
• Vegan sour cream to serve
  
• 2 green onions, chopped
  
• 2 tablespoons fresh cilantro, chopped
  

Method:

1. Place a large pot over medium heat. Add oil. When oil is hot, add onions and garlic and sauté until translucent. Add salt, jalapeno, celery and bell pepper.
   
2. Sauté until the vegetables are soft. Add tomatoes, broth, and tomato paste and mix well.
   
3. Add the beans and rest of the ingredients and simmer until thick. Taste and adjust the seasonings if necessary.
   

Ingredients:

• 1 large onion, chopped
  
• 3 cloves garlic, minced
  
• 1 teaspoon fresh ginger, grated
  
• 4 cups water
  
• 3/4 cup red lentils, rinsed, soaked in water for an hour
  
• 1/2 a 15 ounce can garbanzo beans, rinsed, drained
  
• 1/2 a 19 ounce can cannellini beans
  
• 1/2 a 14.5 ounce can diced tomatoes along with its juices
  
• 1/2 cup carrots, peeled, diced
  
• 1/4 cup celery, chopped
  
• 3/4 teaspoon ground cardamom
  
• 1/4 teaspoon cayenne pepper or to taste
  
• 1/2 teaspoon ground cumin
  
• 1/2 tablespoon olive oil
  

Method:

1. Place a large pot over medium heat. Add olive oil. When oil is heated, add onions, garlic and ginger. Sauté until the onions are translucent.
   
2. Add rest of the ingredients and bring to a boil.
   
3. Lower heat and simmer for about an hour or until the lentils are cooked.
   
4. Remove half the soup from the pot and transfer to a bowl. Cool a little and blend with a stick blender.
   
5. Transfer the pureed soup back to the pot. Mix well and reheat.
   
6. Ladle into individual soup bowls and serve hot.
   

Ingredients:

• 6 cups vegetable broth
  
• 6 cups diced tomatoes
  
• 2 tablespoons fresh basil, chopped
  
• 1 teaspoon oregano
  
• 3 carrots, chopped
  
• 3 stalks celery, chopped
  
• 1 onion, chopped
  
• 3 zucchinis, chopped
  
• 1 ½ cups green beans, chopped
  
• 4 cloves garlic, minced
  
• 1 bay leaf
  
• Salt to taste
  
• Pepper to taste
  
• 2 cups macaroni pasta
  

Method:

1. Add all the ingredients except pasta to a large pot. Place the pot over medium heat and bring to a boil.
   
2. Lower heat and simmer for an hour until the vegetables are nearly cooked.
   
3. Add pasta and simmer for another 15-20 minutes until the pasta is al dente.
   
4. Discard the bay leaf.
   
5. Ladle the soup into individual soup bowls and serve hot.
   

Ingredients:

• 2 onions, diced
  
• 1 red bell pepper, diced
  
• 1 green bell pepper, diced
  
• 1 yellow bell pepper, diced
  
• 5 cloves garlic, minced
  
• 2 carrots, sliced
  
• 1/4 cup olive oil
  
• 1 teaspoon cumin
  
• 1 teaspoon coriander
  
• ½ teaspoon cayenne
  
• 3 1/2 cups diced tomatoes
  
• 2 cups coconut milk
  
• 1 1/2 cups peanut butter
  
• 1 1/2 cups vegetable broth
  
• 1/2 cup lime juice
  
• Salt to taste
  
• 1/2 cup fresh chopped basil or cilantro
  

Method:

1. Place a large pot with olive oil over medium heat. Add onions, garlic and peppers. Sauté until the onions are translucent.
   
2. Add rest of the ingredients except basil and bring to a boil.
   
3. Lower heat, cover, and simmer for about an hour.
   
4. Remove half the soup from the pot and transfer to a bowl. Cool a little and blend with a stick blender. Transfer the pureed soup back to the pot. Mix well, reheat and serve.
   
5. Garnish with basil or cilantro and serve in soup bowls.