Vegan: Vegan Lunch Recipes: 50 Delicious Vegan Recipes - Quick & Easy to make, Improve Your Health And Feel Amazing (Mastering The Kitchen Book 2) (5 page)

Ingredients:

• 2 1/2 cups uncooked Arborio rice
  
• 5 cups vegetable broth
  
• 2 cups water
  
• 2 tablespoons olive oil
  
• 2 packages (12 ounce each) frozen, pureed, butternut squash
  
• 2/3 cup vegan parmesan, grated
  
• 1/2 teaspoon freshly ground black pepper or to taste
  
• 1/2 teaspoon salt or to taste
  
• A few thyme sprigs
  

Method:

1. Add rice and oil to a large microwaveable dish. Mix well.
   
2. Microwave on high for 3 minutes without covering.
   
3. Add vegetable broth and water. Mix well and microwave again without covering on high for 10 minutes.
   
4. Stir and microwave again for about 6-7 minutes or until the liquid is absorbed.
   
5. Remove from the microwave and keep aside for 5-7 minutes.
   
6. Meanwhile, add frozen squash to a microwaveable bowl. Microwave on high for 3 minutes.
   
7. Mix the heated squash to the cooked risotto. Add salt, pepper and cheese. Mix well.
   
8. Garnish with thyme sprigs and serve.
   

Ingredients:

• 2 cans (15 ounce each) black beans, drained, rinsed
  
• 2 cups cooked rice
  
• 3/4 cup green onions, sliced
  
• 1/2 cup fresh cilantro, chopped
  
• 1/4 cup vegetable oil
  
• 1/4 cup lime juice
  
• 3 cloves garlic, finely chopped
  
• 1/2 teaspoon salt
  
• 8 large bell peppers, halved length wise, deseeded
  
• 3 roma tomatoes, diced
  

Method:

1. Mix together in a bowl all the ingredients except the bell peppers to make the filling.
   
2. Fill the peppers with this mixture.
   
3. Place 2 halves on each aluminum foil (8 aluminum foils 18 x 12). Seal the peppers such that there is a gap on the sides.
   
4. Grill under direct heat for about 15 minutes.
   
5. Sprinkle some cilantro and serve.
   

Ingredients:

• 4 tablespoons Thai peanut sauce
  
• 4 (8 inches each) whole wheat flour tortillas
  
• 1 cup red bell pepper, sliced
  
• 8 snow peas, thinly sliced
  
• 8 ounces baked, seasoned tofu, thinly sliced
  

Method:

1. Place the tortillas on your work area. Spread 1 tablespoon of peanut sauce on each of the tortillas.
   
2. Place tofu, bell pepper slices and snow peas slices in the center. Roll and serve.
   

Ingredients:

• 1 small onion, chopped
  
• 1 cup summer squash, diced
  
• 1 cup zucchini, diced
  
• 1/2 tablespoon extra virgin olive oil
  
• 1 poblano pepper, seeded, diced
  
• 1/4 teaspoon salt or to taste
  
• 1 tablespoon fresh cilantro, chopped
  
• 6-8 taco shells
  

Method:

1. Place a nonstick skillet over medium heat. Add onion and chili and sauté until the onions are translucent.
   
2. Add zucchini, summer squash and salt. Stir well. Cover and cook until the vegetables are tender.
   
3. Remove from heat. Fill the vegetables in the taco shells and serve.
   

Ingredients:

• 1/2 a 14 ounce can black beans, drained, rinsed
  
• 1 small onion, chopped
  
• 6 button mushrooms, chopped
  
• 1 clove garlic, minced
  
• 1 small jalapeno, chopped
  
• 1/4 teaspoon ground cumin
  
• 1/4 teaspoon red pepper
  
• 1/2 tablespoon olive oil
  
• Salt to taste
  
• Pepper powder to taste
  
• 6-8 tortillas or taco shells
  

Method:

1. Place a nonstick skillet over medium heat. Add olive oil. When oil is hot, add onion, garlic, jalapeno, pepper and salt. Sauté until the onions are translucent.
   
2. Add mushrooms, cumin, and red pepper. Sauté until the mushrooms are tender.
   
3. Add black beans. Mix well and heat thoroughly.
   
4. Place the filling in the taco shells or tortillas and serve.
   

Ingredients:

• 3/4 pound prepared pizza dough,
  
• 1 1/2 cups broccoli florets
  
• 5 cups arugula, chopped, discard hard stems
  
• 3 tablespoons water
  
• 1/2 cup pesto
  
• Salt to taste
  
• Pepper powder to taste
  
• 3/4 cup vegan mozzarella cheese
  

Method:

1. Roll the pizza dough and place on a greased baking sheet.
   
2. Place the rack of the oven at the bottom and preheat the oven
   
3. Place the baking sheet in the oven. Bake at 450 degree F for about 8 minutes.
   
4. Meanwhile, place a skillet over medium heat. Add broccoli and water. Cook until crisp tender. Add arugula and cook until it wilts. Add salt and pepper.
   
5. Spread the pesto all over the baked crust. Spread the broccoli mixture. Sprinkle cheese.
   
6. Place the pizza back in the oven. Bake until the cheese melts.
   

Ingredients:

• 1/2 pound regular organic firm tofu, drained, mashed
  
• 4 tablespoons nutritional yeast
  
• 1 1/2 tablespoons tamari
  
• 1/2 teaspoon garlic granules (or powder) or to taste
  
• 1/2 teaspoon onion granules (or powder) or to taste
  
• 1/2 teaspoon turmeric
  
• 1/2 teaspoon sea salt
  
• 1 tablespoon extra-virgin olive oil
  
• 2 tablespoons sunflower seeds
  
• 1 small yellow onion, chopped
  
• 2 cloves garlic, chopped
  
• 3 green onions, chopped
  
• 1 bell pepper chopped
  
• 1 cup vegan cheddar cheese, shredded
  
• 6 spears asparagus, lightly steamed
  
• 6 whole wheat tortillas
  

Method:

1. Add tofu to a bowl. Add nutritional yeast, tamari, garlic granules, garlic granules, turmeric, and salt. Mix well and keep it aside.
   
2. Place a skillet over medium heat. Add olive oil. When the oil is heated, add sunflower seeds and sauté for a couple of minutes. Stir occasionally.
   
3. Add onion, garlic, green onions and bell pepper. Sauté for a minute. Cover and cook until the onions are translucent.  Stir in between.
   
4. Uncover. Push all of the vegetables to any one side of the pan.
   
5. Add tofu mixture to the middle of the pan. Spread the tofu all over the pan. Spread the vegetables over the tofu.
   
6. Cook until the bottom side of the tofu is browned. Flip sides. Cook the other side too.
   
7. Lower the heat. Sprinkle cheese. Mix well. Cover and cook for a few minutes until the cheese melts.
   
8. Warm the tortillas. Place some of the tofu filling in the center of each of the tortillas. Place the asparagus on the tofu. Roll and serve.
   

Ingredients:

• 3 large zucchinis, cut into ¼ inch thick round slices
  
• Nonstick cooking spray
  
• Salt to taste
  
• Freshly ground black pepper to taste
  
• 1/2 cup marinara sauce
  
• 3/4 - 1 cup vegan mozzarella cheese, shredded
  
• 1 cup tomatoes, chopped
  
• 1 bell pepper, chopped
  
• 1 large onion, sliced
  
• Italian seasoning to taste
  

Method:

1. Spray the zucchini slices with cooking spray on both the sides. Season with salt and pepper and grill on both the sides for 2 minutes per side.
   
2. Lay the grilled zucchini slices on a lined baking sheet.
   
3. Spread marinara sauce over the slices. Sprinkle onions, tomatoes and bell pepper over it. Sprinkle salt and pepper.
   
4. Finally sprinkle cheese. Broil for a couple of minutes until the cheese is melted.
   

Ingredients:

• 3/4 cup quinoa, rinsed in a fine sieve
  
• 1 1/2 cups low sodium vegetable broth or 1 1/2 cups water with 1 vegetable bouillon cube
  
• 1 teaspoons salt free seasoning blend
  
• 1 tablespoon extra virgin olive oil
  
• 1 medium onion, quartered and thinly sliced
  
• 1 large broccoli crowns, cut into bite sized pieces
  
• 1/4 cup sliced sundried tomatoes or sliced black olives
  
• Salt to taste
  
• Freshly ground pepper to taste
  
• 1 cup grated vegan cheddar style cheese
  
• 1 large or 2 medium tomatoes, sliced
  

Method:

1. Place quinoa, broth and seasoning in a saucepan. Place the saucepan over low heat.
   
2. Cook until the liquid in the saucepan is dried. Remove from heat and keep aside.
   
3. Place a skillet over medium heat. Add oil. When the oil is heated, add onions. Sauté for 8-10 minutes until golden brown.
   
4. Add broccoli and a little water. Cover and cook until the broccoli is crisp and tender.
   
5. Transfer the broccoli to a greased casserole dish. Add half the cheese, dried tomatoes, salt and pepper. Lay the tomato slices over the mixture.
   
6. Sprinkle the remaining cheese.
   
7. Bake in a preheated oven at 400 degree F for about 20-30 minutes until the top is golden brown. Let it stand for 5-7 minutes before serving.
   

2. Potato au grati
n
:

Ingredients:

• 3 large potatoes, peeled, cubed
  
• 1 cup vegetable broth, divided
  
• 1 1/2tablespoons all-purpose flour
  
• 3/4 teaspoon seasoning salt
  
• Black pepper powder to taste
  
• 1/8 teaspoon dry mustard
  
• A large pinch nutmeg
  
• 1 cup soy milk
  
• 3/4 cup soy cheese (cheddar flavored), divided
  
• 1/2 cup bread crumbs
  
• 1 1/2 teaspoons paprika
  

Method:

1. Place a pot of water with 2 teaspoons of salt in it over medium heat. Add the chopped potatoes and cook until the potatoes are tender.
   
2. Drain the potatoes and place in an ovenproof baking dish.
   
3. In a small saucepan, boil half of the broth.
   
4. Lower heat. Add seasoning salt, flour, pepper, nutmeg and mustard.
   
5. Gently pour the soy milk, stirring constantly till it becomes thick.
   
6. Add half the soy cheese.  Cook until the cheese melts. Transfer it into the baking dish over the potatoes.
   
7. In a bowl, mix together breadcrumbs and the remaining broth. Spread it over the white sauce layer. Sprinkle the remaining cheese. Finally sprinkle paprika.
   
8. Bake in a preheated oven at 350 degree F for about 18 – 20 minutes or until golden on top.
   
9. Serve warm with bread of your choice
   

Ingredients:

For the top layer:

• 7 cups cauliflower florets
  
• 2 cups potatoes, peeled, diced
  
• 3 tablespoons extra virgin olive oil
  
• Salt to taste
  
• Pepper powder to taste
  

For bottom layer:

• 3 tablespoons extra virgin olive oil
  
• 2 large red onions, chopped
  
• 5 cups zucchini, diced
  
• 4 cups mushrooms, sliced
  
• 1 1/2 cups green peas
  
• 4 cloves garlic, minced
  
• 3 tomatoes, chopped
  
• 1 1/2 cups tomato and basil sauce
  
• 3 tablespoons balsamic vinegar
  
• Salt to taste
  
• Pepper powder to taste
  
• 1 1/2 teaspoons Italian seasoning
  
• 6-7 cups spinach, chopped
  

Method:

1. To make the top layer: Place a large pot of water over medium heat. Bring to a boil. Add about a tablespoon of salt and potatoes. Partially cover the pot. Let it boil for about 7 minutes.
   
2. Add cauliflower and boil for about 10 minutes or until well cooked.
   
3. Retain a little of the cooked water and discard rest of the water.
   
4. Add olive oil, mix well and mash with a potato masher.
   
5. Meanwhile, as the potatoes are boiling, make the bottom layer as follows:  Place a pan with olive oil over medium heat. Add onions and a pinch of salt. Sauté until the onions are light brown. Add garlic and sauté for a couple of minutes until the garlic is fragrant.
   
6. Add zucchini and a pinch more of salt. Stir well. Cover the pan partially and cook for about 4-5 minutes.
   
7. Add tomatoes, mushrooms and peas, stir and cook for about 6-7 minutes.  Add tomato sauce, vinegar, Italian seasoning, salt and pepper. Stir well and simmer for 3-4 minutes keeping the pan partially covered.
   
8. Add spinach and cook until the spinach wilts. Transfer to a greased baking dish. Spread well.
   
9. Spread the potato layer over the vegetable layer.
   
10.        
    Bake in a preheated oven at 350 degree F until golden brown on top.
    
11.        
    Remove from oven. Cool for about 5 minutes and serve.