Vegan: Vegan Lunch Recipes: 50 Delicious Vegan Recipes - Quick & Easy to make, Improve Your Health And Feel Amazing (Mastering The Kitchen Book 2) (6 page)

Ingredients:

• 2 blocks extra firm tofu, crumbled
  
• 1/4 cup olive oil
  
• 5 tablespoons Dijon mustard or to taste
  
• 1/4 cup low sodium soy sauce
  
• 5 cups fresh spinach, chopped
  
• 1 cup red bell pepper, chopped
  
• 1 cup yellow bell pepper, chopped
  
• 1 1/2 cups carrots, chopped
  
• 8 spring onions, chopped
  
• 2 cups celery leaves, chopped
  
• 2 medium tomatoes, sliced
  
• 6 tablespoons nutritional yeast
  
• Black pepper powder to taste
  
• Salt to taste
  

Method:

1. Spray a baking dish with cooking spray.
   
2. Mix together in the baking dish the mustard, bell peppers, soy sauce, spinach, carrots, onions, tofu, salt and celery. Spread all over the dish and press well.
   
3. Lay the slices of tomatoes on top and sprinkle nutritional yeast.
   
4. Bake in a preheated oven at 400 degree F for about 45 minutes.
   

Ingredients:

• 1 red pepper, cut into bite sized pieces
  
• 1 green pepper, cut into bite sized pieces
  
• 2 small zucchini,
  
• 2 cups cauliflower florets, steamed for 4 minutes
  
• 1 cup shelled edamame
  
• 3 cups carrots, sliced diagonally, steamed for 2 minutes
  
• 3 cups extra firm tofu cubes
  
• 3 cups sliced mushrooms
  
• 4 cups broccoli florets, steamed for 5 minutes
  

Seasoning:

• 2 tablespoons avocado oil
  
• 1 tablespoon white sesame seeds
  
• 1 tablespoon ginger, finely chopped
  
• 4 cloves garlic, finely minced
  
• 2 tablespoons Thai red curry paste
  
• ¼ teaspoon turmeric powder
  
• A pinch sugar
  
• Soy sauce to taste
  
• Salt to taste
  
• Chili garlic sauce to taste  (optional)
  

Method:

1. To make the seasoning: Place a large frying pan over medium heat. Add oil. When oil is heated, add sesame seeds and sauté for 5-10 seconds. Add ginger and garlic. Sauté for a couple of minutes until fragrant.
   
2. Add turmeric, sauté for about 20 seconds. Add Thai curry paste and stir for about a minute.
   
3. Raise the heat to high. Add a pinch of salt and the zucchini and red pepper sauté for a minute. Add mushrooms, sauté for a couple of minutes.
   
4. Add sugar. Sauté for a few seconds. Add the steamed vegetables, tofu, soy sauce and salt. Sauté for 3-4 minutes. Taste and adjust the seasoning to taste. Add more curry paste if required. Mix well and serve hot. Tastes good when served with pasta.
   

Ingredients:

• 8 potatoes, peeled, cubed, boiled in salted water
  
• ¼ cup vegetable oil
  
• 2 onions, diced
  
• 5-6 cloves garlic, minced
  
• 1 ½ tablespoons ground cumin
  
• 3 teaspoons cayenne pepper
  
• 2 ½ tablespoons curry powder
  
• 1 teaspoon garam masala (Indian spice blend)
  
• 2 tablespoons fresh ginger, peeled, minced
  
• 2 teaspoons salt or to taste
  
• 2 cans (14.5 ounce each) diced tomatoes
  
• 2 cans (15 ounce each) garbanzo beans, rinsed, drained
  
• 1 cup green peas, boiled
  
• 2 cans (14 ounce each) coconut milk
  

Method:

1. Place a large skillet over medium heat. Add vegetable oil. When oil gets heated, add onions and garlic. Sauté until the onions are translucent.
   
2. Add cumin, ginger, curry powder, cayenne pepper, garam masala, and salt. Mix well and sauté for few seconds until fragrant.
   
3. Add tomatoes, peas, garbanzo beans, and potatoes. Add coconut milk and simmer for about 10-12 minutes.
   

Ingredients:

• 12 ounces dry fusilli pasta
  
• 2 red onions, chopped
  
• 1 red bell pepper, chopped
  
• 1 green bell pepper, chopped
  
• 1 yellow bell pepper, chopped
  
• 1 orange bell pepper, chopped
  
• 1 1/2 teaspoons olive oil
  
• 1 large jalapeno pepper, seeded, chopped
  
• 3-4 tablespoons taco seasoning mix or to taste
  
• 3 cups cooked black beans (if you are using canned, then rinse and drain it)
  
• 1/2 - 3/4 cup daiya cheese or any other type of non dairy cheese
  
• 1 1/2 cups green onions
  
• Salt to taste
  
• Pepper powder to taste
  
• A medium bowl of tortilla chips, crushed
  
• 1 avocado, peeled, pitted, sliced
  
• 1/2 cup salsa
  
• 1/2 cup vegan sour cream to garnish
  

For enchilada sauce:

• 3 tablespoons extra virgin olive oil
  
• 3 tablespoons chili powder or to taste
  
• 4 cans (8 ounce each) tomato paste
  
• 1 1/2 tablespoons flour
  
• 1 teaspoon onion powder
  
• 1 teaspoon garlic powder
  
• Salt to taste
  
• Pepper powder to taste
  
• 1/2 teaspoon cayenne pepper
  
• 1 1/2 teaspoons ground cumin
  
• 2 1/2 cups tomato paste
  
• 2 1/2 cups water + extra if required
  

Method:

1. To make the enchilada sauce: Mix together in a bowl, oil, flour, and chili powder. Whisk until smooth without any lumps.
   
2. Pour it into a skillet. Place the skillet over medium heat. Heat it for a couple of minutes.
   
3. Mix together cumin, cayenne pepper, garlic powder and onion powder. Transfer it to the skillet. Mix well.
   
4. Add tomato paste and water. Whisk until it is smooth.
   
5. Lower heat and simmer for about 15 minutes. Whisk in between a couple of times. Taste and adjust the seasonings if required.
   
6. To make the enchilada casserole: Place a pot of water over medium heat. Add 2 teaspoons of salt to it. Add pasta to it. Cook until al dente. Drain and rinse with cold water so as to stop the cooking process.
   
7. Place a large skillet over medium heat. Add olive oil. When oil is heated, add onions. Sauté for a couple of minutes.
   
8. Add jalapeno and all the bell peppers. Sauté for 6-7 minutes. Add taco seasoning and black beans. Mix well.  Add 1 1/2 cups of enchilada sauce. Mix well and simmer for about 5 minutes.
   
9. Add 1/2 the cheese, pasta and the green onions. Mix well. Add salt and pepper powder to taste. Mix well. Taste and adjust the seasonings if necessary.
   
10.                     
    Take a casserole dish and spread about 3/4 cup of enchilada sauce all over the bottom of the casserole dish.
    
11.                     
    Spread the pasta mixture all over the casserole dish. Spread it evenly. Pour any remaining sauce all over the mixture. Sprinkle remaining cheese all over.
    
12.                     
    Bake in a preheated oven at 350 degree F for about 20 minutes or until thoroughly heated.
    
13.                     
    To serve: Sprinkle the crushed nacho chips, sliced avocado, salsa and sour cream.
    
14.                     
    Serve with a green salad and some more of nacho chips.
    

It is a good idea for you to have dessert for lunch at least once a week, as that will help you keep the meal plan interesting and stop it from being monotonous. Here are simple vegan dessert recipes that you can try and enjoy.

Ingredients:

• 2 1/2 cups all flour
  
• 3 teaspoons baking powder
  
• 1 teaspoon baking soda
  
• 2 teaspoons cinnamon
  
• 1/4 teaspoon nutmeg
  
• ½ cup applesauce
  
• 1 cup almond milk (store bought or homemade)
  
• 2 teaspoons pure vanilla extract
  
• 1 cup sugar
  
• ½ cup coconut, runny
  
• 2 cups grated carrots
  

Method:

1. Start by reheating the oven to 350 degrees Fahrenheit and grease a baking tray for the cake.
   
2. Add the flour, cinnamon, baking soda, baking powder, nutmeg and cinnamon into a large sieve and sieve it all together into a large bowl.
   
3. In another bowl add in the applesauce, milk, vanilla, coconut oil and sugar and beat it with an electric beater until all of it is creamy and soft.
   
4. Now tip in the dry ingredients into it and beat until all of it is well combined. You have to try and incorporate as much air in it as possible.
   
5. Now fold in the carrots into it and pour the batter into the greased tin.
   
6. Place it in the oven for 30 to 40 minutes or until a skewer inserted in the center comes out clean.
   
7. Allow the cake to cool for 10 to 20 minutes.
   
8. You can slice and serve as is or prepare an easy frosting for it and serve.
   

Ingredients:

• 1 cup watermelon pieces
  
• 1 cup pineapple pieces
  
• 1 cup papaya pieces
  
• 1 cup orange pieces
  
• ¼ cup mint leaves
  
• 1 cup water
  
• 2 lemons
  
• 2 tablespoons sugar
  

Method:

1. Add the watermelon, pineapple, papaya and orange pieces to a juicer and make a juice out of it.
   
2. Now add the water to a jug along with the sugar and stir it until it completely dissolves.
   
3. Cut the lemon into halves and squeeze it into the juice and mix it until well combined.
   
4. Now add in the fruit juices and mix.
   
5. Roughly chop the mint leaves and add it to the juice container.
   
6. Now pour the mix into Popsicle molds and place it in the freezer for 2 hours before unmolding and serving.
   
7. If the Popsicle is not coming out easily then rub the outsides of the mold using your palms and then release it.
   

Ingredients:

• 2 1/2 cups all-purpose flour
  
• 2 teaspoons baking powder
  
• 1 teaspoon baking soda
  
• 1 teaspoon salt
  
• 2 cups coconut oil, runny
  
• 1 cup almond milk 
  
• 2 teaspoons pure vanilla extract
  
• 1 cup sugar
  
• 3 large extra ripe bananas
  
• ¼ cup walnuts, chopped
  

Method:

1. Start by preheating the oven to 350 degrees Fahrenheit.
   
2. Now add the flour, baking powder, baking soda and salt to a sieve and help them to combine.
   
3. In a separate bowl add together the oil, vanilla extract, sugar and milk and whisk until soft and creamy.
   
4. Add in the dry ingredients and fold it in.
   
5. Place the bananas in a bowl and mash it to a pulp.
   
6. Add the mashed bananas and walnuts into the flour mix and fold until all of it is well combined.
   
7. Now pour the batter into a greased tray and place it in the fridge for 30 to 40 minutes or until a skewer inserted into the center comes out clean.
   
8. Allow it to cool for some time before cutting into slices and serving.
   

Ingredients:

• 1 cup Dates, soaked in warm water to soften
  
• 1 large extra ripe banana
  
• 2 tablespoons almond butter
  
• 1 teaspoon salt
  
• 3/4 cup almond meal (store bought or home-made)
  
• 3/4 cup rolled oats
  
• ½ cup dried fruit, vegan chocolate chips, cashew nuts, almonds, roughly chopped
  

Method:

1. Start by preheating the oven to 350 degrees Fahrenheit.
   
2. Place the dates in a blender and blend it into a smooth paste.
   
3. Now add in the banana and almond butter into it and whizz into a smooth pulp.
   
4. Add in the salt, almond meal and oats and turn it into a dough.
   
5. Now you can grease your palms and make small balls out of the dough and place it on the greased tray.
   
6. You can now top each of the cookies with a topping of your choice. You can also sprinkle them together over the cookies.
   
7. Now place it in the oven to bake for 15 to 20 minutes or until the cookies rise.
   
8. Allow them to cool and crisp for 30 minutes and serve.