Vegan: Vegan Lunch Recipes: 50 Delicious Vegan Recipes - Quick & Easy to make, Improve Your Health And Feel Amazing (Mastering The Kitchen Book 2) (4 page)

Ingredients:

• 3 cups vegetable broth
  
• 1 cup mushrooms, sliced
  
• 1/2 a small can bamboo shoots
  
• 1/2 a small can water chestnuts
  
• 1 tablespoon soy sauce
  
• 1/4 teaspoon pepper powder or to taste
  
• 1 teaspoon hot sauce or to taste
  
• 1 tablespoon vinegar
  
• 2 cloves garlic, minced
  
• 3/4 cup scallions   sliced
  
• 1 tablespoon chili oil
  

Method:

1. Add all the ingredients except scallions and chili oil to a large pot. Place the pot over medium heat and bring to a boil.
   
2. Lower heat and simmer for about 20-25 minutes until the vegetables are cooked.
   
3. Add scallions and boil for 5 minutes. Taste and adjust the seasonings if required.
   
4. Add chili oil. Stir well. Ladle into individual soup bowls and serve.
   

Ingredients:

• 1 large white onion, thinly sliced
  
• 2 cloves garlic, minced
  
• 1 medium head cauliflower, trimmed, chopped into florets
  
• 1 tablespoon extra virgin olive oil + extra to serve
  
• 3 cups vegetable broth or water
  
• 1/2 coconut milk
  
• 3/4 teaspoon ground cumin
  
• 1/4 teaspoon ground coriander
  
• 1/4 teaspoon ground turmeric
  
• 1/2 teaspoon curry powder
  
• Salt to taste
  
• Freshly ground black pepper to taste
  
• 2 tablespoons cashew nuts, chopped, roasted
  
• 2 tablespoons fresh Italian parsley, chopped
  
• 1/2 teaspoon red chili flakes (optional)
  

Method:

1. Place a large pot over medium heat. Add oil. When oil is heated, add onions and sauté until translucent. Add garlic and sauté for a couple of minutes until fragrant.
   
2. Add cauliflower, broth, coriander, curry powder, cumin, turmeric and salt. Mix well and bring to a boil.
   
3. Lower heat and simmer until the cauliflower is tender. Remove from heat and cool for a while.
   
4. Blend with a stick blender until smooth.
   
5. Place the pot back on medium heat. Add coconut milk, and pepper. Taste and adjust the seasoning if necessary.
   
6. When the soup is heated, ladle the soup into individual bowls. Sprinkle some cashew nuts over it.
   
7. Garnish with parsley and red chili flakes and serve immediately.
   

Ingredients:

• 1 pound ripe plum tomatoes
  
• 2 small cucumbers, peeled, seeded, chopped
  
• 1 small red bell pepper
  
• 2 cloves garlic
  
• 2 tablespoons red wine vinegar
  
• 1/2 tablespoon fresh parsley, minced
  
• A large pinch cayenne pepper
  
• 1 tablespoon extra virgin olive oil
  
• Salt to taste
  
• Freshly ground black pepper to taste
  
• 2 slices bread, crust removed, chopped
  

Method:

1. Grill the tomatoes and bell pepper in a preheated grill at medium high. Grill until the skin of the tomatoes and bell pepper is charred slightly. Remove from the grill and set aside to cool.
   
2. When cool enough to handle, chop the tomatoes. Chop the bell pepper.
   
3. Blend together the tomatoes, half the bell pepper, half the cucumber, bread, garlic, vinegar, parsley, salt, pepper and cayenne pepper.
   
4. Blend until smooth. Pour the olive oil and blend again.
   
5. Transfer into individual soup bowls. Chill until use.
   
6. To serve: Add the remaining cucumber and bell pepper. Mix well and serve.
   

Ingredients:

• 1 /2 teaspoon olive oil
  
• 1/2 cup red lentils, rinsed, soaked for an hour in water
  
• 2 cloves garlic, minced
  
• 1 sweet onion, diced
  
• 2 celery stalks, diced
  
• 2 cups kale leaves, torn
  
• 1 bay leaf
  
• 3/4 teaspoon ground cumin
  
• Salt to taste
  
• Pepper powder to taste
  
• 1 teaspoon chili powder
  
• 1/2 teaspoon ground coriander
  
• 1/2 teaspoon smoked sweet paprika or to taste
  
• 1/8 teaspoon cayenne pepper, or to taste
  
• 1/2 a 14 ounce can diced tomatoes along with its juices
  
• 3-4 cups vegetable broth, more if desired
  
• Fine grain sea salt and pepper, to taste
  

Method:

1. Place a large saucepan over medium heat. Add oil. When oil is heated, add onions and garlic and sauté until the onions are translucent.
   
2. Add celery and sauté for a couple of minutes more. Add bay leaf, cumin, coriander, paprika and cayenne, tomatoes, lentils and broth. Bring to a boil.
   
3. Lower heat and simmer until the lentils are well cooked.
   
4. Add kale and simmer until the kale wilts. Taste and adjust the seasonings if desired. Add more broth if necessary.
   
5. Ladle into individual soup bowls and serve hot.
   

Ingredients:

• 2 large onions, chopped
  
• 2 cloves garlic, minced
  
• 1/2 pound baby carrots, rinsed, trimmed
  
• 1/2 cup fresh cilantro, chopped
  
• 1/2 pound new potatoes, scrubbed, rinsed, quartered
  
• 1/2 a 19 ounce can chickpeas, drained and rinsed
  
• 1/2 a 14 ounce can crushed fire roasted tomatoes
  
• 1/2 tablespoon extra virgin olive oil
  
• 1/2 teaspoon cumin seeds
  
• 1/2 teaspoon cumin powder
  
• 1/2 teaspoon coriander powder
  
• 1/8 teaspoon ground cardamom
  
• 2/8 teaspoon cayenne pepper
  
• 1 cup water
  
• Salt to taste
  

Method:

1. Place a pot or Dutch oven over medium heat. Add oil. When oil is heated, cumin seeds and onions and sauté until light brown. Add garlic and sauté until fragrant.
   
2. Add ground cardamom, cumin, cayenne and coriander. Sauté for a couple of minutes until fragrant.
   
3. Add potatoes, water and salt and bring to a boil.
   
4. Lower heat, cover and cook for about 10 minutes. Add chickpeas, tomatoes, and carrots. Mix well. Partially cover the pot and cook until the vegetables are tender. Add more water if required.
   
5. Add cilantro, mix well and serve.
   

Ingredients:

• 3/4 pound spaghetti
  
• 2 tablespoons sun-dried tomato oil (from oil-packed tomatoes)
  
• 3 garlic cloves, minced
  
• 1/2 teaspoon crushed red pepper
  
• 1/2 a 28 ounce can whole peeled tomatoes, with juice
  
• 1/3 cup oil-packed sun-dried tomatoes, chopped
  
• 3/4 pound cherry tomatoes, halved
  
• Salt to taste
  
• Pepper powder to taste
  

Method:

1. Cook the spaghetti in a large pot of water with salt according to the instructions given on the package.  Retain one cup of water and drain rest of the water. Place in a large bowl.
   
2. Place a saucepan over medium heat. Add tomato oil, garlic and crushed red pepper. Sauté for a few seconds until fragrant.
   
3. Add the tomatoes along with the juice and sun-dried tomatoes. Bring to a boil.
   
4. Simmer for a while until the sauce thickens. Add cherry tomatoes. Cook until the tomatoes are soft.
   
5. Pour the sauce over the spaghetti. Sprinkle salt and pepper. Toss well. Add the retained water. Mix well and serve immediately.
   

Ingredients:

• 5 ounces pasta of your choice, cook according to instructions on the package
  

For the lemon sunflower pesto sauce:

• 1/2 cup raw sunflower seeds
  
• 1/3 cup walnuts or pine nuts
  
• 1/3 cup lemon juice
  
• 1 teaspoon lemon zest, grated
  
• 1/2 tablespoon garlic, minced
  
• 1/4 cup extra virgin olive oil
  
• 1 small jalapeno, chopped
  
• 1/2 cup fresh basil leaves
  
• 1 cup spinach
  
• 1/3 cup nutritional yeast
  
• 1 cup drained water from the cooked pasta
  
• Salt to taste
  
• Pepper powder to taste
  
• 2 teaspoons maple syrup
  

Method:

1. Blend together all the ingredients of the pesto until smooth and creamy.
   
2. Place pasta in a serving dish. Pour pesto over it and serve.
   

Ingredients:

• 2 cups grape tomatoes, halved
  
• 6 ounce whole wheat pasta (like penne, linguini or fettuccine), cooked according to instructions on the package, drained
  
• 3 tablespoons olive oil
  
• 1 medium shallot, diced
  
• 4 large cloves garlic, minced
  
• Sea salt to taste
  
• Black pepper powder to taste
  
• 2 tablespoons all-purpose flour
  
• 1 cup plain almond milk
  
• 2 tablespoons vegan parmesan
  
• 2-3 tablespoons fresh basil
  

Method:

1. Place the tomatoes on a lined baking sheet. Add 1-tablespoon olive oil and salt and toss.
   
2. Roast in a preheated oven for about 20 minutes at 400 degree F. Keep aside when done.
   
3. Meanwhile place a skillet over medium low heat. Add 2 tablespoons olive oil. When oil is heated, add garlic and shallot. Sauté for a couple of minutes.
   
4. Add salt and pepper. Sauté for a few more minutes until the shallots are translucent.
   
5. Add flour and mix well. Slowly pour the almond milk little by little, whisking simultaneously. Simmer for a while until it thickens. Add Parmesan. Stir well and remove from heat.
   
6. Cool a little and blend in a blender until smooth and creamy.
   
7. Transfer the sauce back to the skillet. Add tomatoes and pasta. Mix well and serve garnished with basil.
   

Ingredients:

• 12 ounces udon or soba, preferably whole-grain, cooked according to instructions on the package
  
• 2 tablespoons safflower oil
  
• 2 teaspoons dark sesame oil (optional)
  
• 1 small head green or Napa cabbage, cut into long, narrow strips
  
• 3 cups small broccoli florets
  
• 3 cups fresh green beans, trimmed and cut in half
  
• 2 cups sliced mushrooms
  
• 5-6 scallions, white and green parts cut into 1 inch long segments
  
• 2 tablespoons vegetable broth or water for moistening
  
• Low sodium natural soy sauce or tamari to taste
  
• Freshly ground pepper to taste
  

Method:

1. Place a wok or sauté pan over high heat. Add safflower oil. When oil is heated, add broth and 1/2 teaspoon sesame oil.
   
2. Add Napa cabbage, broccoli and green beans. Mix well.
   
3. Cover and cook for 3-4 minutes. Add mushrooms and scallions.
   
4. Raise the heat to medium high. Sauté until the vegetables are crisp and tender. Add some more broth if the vegetables are too dry.
   
5. Add noodles and toss. Add the remaining sesame oil, soy sauce and pepper, Toss well and serve immediately.
   

Ingredients:

• 16 ounces soba noodles, cooked according to the instructions on the package
  
• 6 tablespoons green curry paste
  
• 1 1/3 cups almond butter
  
• 2 cups coconut milk
  
• 1/2 cup pepitas, toasted
  
• 2 tablespoons tamari
  
• 1/2 cup fresh basil, chopped
  

Method:

1. Whisk together in a bowl, almond butter, green curry paste, coconut milk and tamari.
   
2. Add noodles to a large skillet or a wok. Place the wok over high heat. Add the green curry mixture. Mix well.
   
3. Transfer into individual serving bowls. Garnish with basil and pepitas and serve immediately.