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• Author: Liz Madsen
•  Prep Time: 10 minutes
•  Cook Time: 20 minutes
•  Total Time: 30 minutes
•  Yield: 4 steaks 
• Diet: Vegan

DESCRIPTION

Tender, flavorful, and protein-packed, this Vegan Steak is easy to make and absolutely delicious. This recipe takes just 30 minutes to make!

INGREDIENTS

• 1-15 oz (425g) can dark red kidney beans (see note 1)
• 1/3 cup reduced sodium soy sauce (or No-Soy)
• 1/3 cup water
• 1/4 cup tomato paste
• 1/4 cup nutritional yeast (see note 2)
• 1 tablespoon apple cider vinegar (see note 3)
• 2 teaspoons garlic powder
• 2 teaspoons onion powder
• 2 teaspoons dried oregano
• 2 teaspoons smoked paprika
• 1 teaspoon ground coriander
• 1 teaspoon ground cumin
• 1 teaspoon ground mustard (or 1 tablespoon store-bought brown or Dijon mustard)
• 1/2 teaspoon freshly cracked black pepper
• 1/2 teaspoon chili powder
• 1 2/3 cups vital wheat gluten

INSTRUCTIONS

1. Note: You’ll need a food processor for this recipe, what a perfect excuse to invest in one if you haven’t already! If you don’t have one, I recommend a Cuisinart food processor or if you cook a LOT, my baby is the Breville Sous Chef 12 Cup and it is AMAZING. I’ve also heard good things about Ninja, though my prior experience was not amazing. You can use a blender if you need to. If that is the case, do everything except add the vital wheat gluten, and transfer the mixture to a large bowl, then add the vital wheat gluten with a strong spoon. Mix by hand once it gets too hard to stir until the vital wheat gluten is fully incorporated.
2. Another note: You’ll also need a steamer pot or a large pot fitted with a steamer basket. Make sure your pot has a lid, or you can purchase a universal lid.
3. Blend or mix: Add everything except the vital wheat gluten to your food processor and blend until smooth, scraping down the sides if necessary.
4. Add the gluten: Add the vital wheat gluten and mix until just combined.
5. Prep the steamer: Now add 1-2 inches of water to the base of your steamer pot and start it to boil on medium high heat.
6. Prep your space: Line your work surface with aluminum foil–it will protect your surface from stains and we’ll be using it to wrap the seitan steak anyway.
7. Divide the mixture into 4: Turn out the seitan dough onto the foil and press it together with your fingers until you have a rough log shape. Divide it into 4 equal pieces. I like to use a food scale with this–so my seitan log in this case was about 800 grams, so each piece was 200 grams. This will get you four equal size servings, but if you’d prefer to eyeball it, go ahead!
8. Make and wrap the steak: Form a rough steak-like shape with your hands, You want it to be about ¾ inch to an inch thick all the way around, but the shape doesn’t matter much. Wrap in foil and repeat with remaining pieces.
9. Steam it up: Once the water in your pot is to a boil, place the wrapped parcels inside the steamer basket and place in the pot, then cover with a lid. Cook for about 25 minutes on medium high heat. Note that if you’re grilling or pan frying the vegan steak after to get that nice char, I’d cook it for about 20 minutes as overcooked seitan can be a little tough.
10. Rest the seitan: When time’s up, remove the lid and use tongs to place the wrapped parcels on a plate. Let them rest for at least 10 minutes. 
11. Now here’s where you can make a decision: For tender steaks, serve immediately or grill/sear in a pan (for 2 minutes each side). Note that if you’re searing them in a pan, I recommend just a little bit of oil (neutral with a high flashpoint, like grapeseed oil) rather than dry, otherwise you’re cooking out some of that moisture instead of locking it in. But if you’re oil-free you can skip this step entirely and eat the vegan steak straight out of the foil pack. For firmer steaks, refrigerate the wrapped parcels until cool, then unwrap and heat on a grill or in a pan (can reheat covered in the microwave too).
12. Store: Refrigerate leftovers in an airtight container for up to 3 days or freeze for up to 3 months.

NOTES

• Note 1: Black beans or chickpeas would be fine but dark red kidney beans give it a more authentic color. I like to blend beans into almost all of my seitan recipes because it makes the seitan more tender, more robust, and it actually turns it into a complete protein.
• Note 2: Nutritional yeast really makes this taste like steak, I swear. The end product does not taste of nutritional yeast at all. I tried it without and the flavor wasn’t quite as good, but if you really hate nutritional yeast you can leave it out (I’d reduced the liquid by ¼ cup).
• Note 3: The apple cider vinegar is a flavor enhancer, but not a necessity. Substitute any vinegar you have on hand (except balsamic, I don’t think the flavors would mesh but go ahead if you want to try it.

Nutrition Facts

Serves 4

Light, crispy and loaded with fresh vegetables, these vegan vegetable fritters are a perfect afternoon, finger-food snack for the kids or a light main dish for the whole family. 15-minutes to heaven! 

Course: SnackCuisine: AllDiet: Vegan, Vegetarian Prep Time: 10 minutesCook Time: 5 minutesTotal Time: 15 minutes Servings: 12 fritters Calories: 31kcal Author: Deborah

Ingredients

• ▢1 cup 94 g grated carrot
• ▢1 cup 129.5 g grated zucchini
• ▢1/2 rounded cup 77 g fresh or frozen sweet corn
• ▢1 cup 193.5 g grated baked potato (pressed firmly into cup)
• ▢2 tbsp 20.5 g spelt flour or gluten-free flour to make fritters gluten-free
• ▢1 heaping tsp 8 g minced garlic
• ▢1-2 tsp olive oil up to 8 g
• ▢1/4 tsp 0.5 g smoked paprika
• ▢1/2 tsp 1 g ground cumin
• ▢2 generous pinches of dried parsley
• ▢1 tbsp 7.5 g nutritional yeast
• ▢sea salt and black pepper to taste

Instructions

• Place grated zucchini in a bowl with a few sprinkles of sea salt. Mix with hands and let sit for 10 minutes. Remove zucchini from bowl with hands and squeeze out excess liquid over sink. If you skip this step the fritters will have too much moisture and not get very crispy.
• Spray a thin layer of cooking spray into a non-stick pan. Begin to heat over medium-high flame.
• Add all grated veggies and dry ingredients to a bowl. Pour in a teaspoon (or two) of olive oil and with your hands, mix until well-incorporated.
• Using an ice-cream scoop or your fingers, scoop out batter in mounds, roll into balls, then pat gently, flattening with your hands.  Place 4 at a time in skillet keeping them 1-2 inches apart and fry for 2 To 4 minutes on each side, or until golden brown.
• Line a plate with paper towels. When fritters are crispy, remove with spatula and place on plate and blot excess oil from top. Fritters will harden as they cool.
• Top with parsley or scallions and your favorite dressing or vegan sour cream.

Notes

• Take care not to make fritter patties too thin. Doing so will cause them to fall apart.
• If you’re looking for fritters that are crispy throughout like a potato chip, this is not the recipe for you. My vegan vegetable fritters are crispy on the outside and tender on the inside.
• For best results, don’t skip squeezing the moisture out of zucchini.
• Store in an air-tight container in your refrigerator for up to 5 days.

Nutrition

Serving: 1fritter | Calories: 31kcal | Carbohydrates: 6g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Sodium: 10mg | Potassium: 147mg | Fiber: 1g | Sugar: 1g | Vitamin A: 1837IU | Vitamin C: 6mg | Calcium: 7mg | Iron: 1mg

Chana saag recipe is a perfect way to get protein and iron. It tastes even yum the next day. You can eat with bread rice or roti. Learn to make it here

Prep Time15 mins

Cook Time45 mins

Total Time1 hr

Course: Main

Cuisine: Indian(Punjabi)

Keyword: chana saag recipe, saag chana recipe

Servings: 4

Equipment

• pressure cooker
• pan / pot for cooking curry

Instructions

• In a pan or a pot, heat oil. Add onion with ginger, garlic and some salt and saute on low/medium heat until dark brown. (If you prefer the dark gravy cook as brown as possible. Switch off just before they start to burn.)
• Add the crushed/pureed tomatoes with little salt.(I have just blended fresh tomatoes here.)
• Continue cooking with little salt, once tomatoes have soften.
• Add the spices(curry powder,garam masala and red chilli/paprika powder).
• Continue cooking until the masala has mixed well.
• Add chickpeas to curry mix and hot water, Cover and cook for 10-15 minutes.
• Add coconut milk to the chickpea curry. You can adjust it according to your taste.
• Add the chopped spinach leaves and turn off the heat.

Ingredients

• 3 cups Boiled chickpeas or canned chickpeas (refer notes for dried chickpeas)
• 2 medium onions diced
• 1 cup pureed tomatoes / diced tomatoes
• 2-3 tablespoon oil
• 1 tablespoon ginger paste
• 1 tablespoon garlic paste
• 1 tablespoon curry powder
• ½ tablespoon garam masala or adjust as per taste
• ½ tablespoon red chilly powder or paprika powder adjust as per taste
• Salt as per taste
• 2 cups hot water
• 2 cups spinach chopped
• ¼ cup coconut milk optional( it will help to balance spice)

Notes

Note: If you prefer the dark gravy cook as brown as possible. Switch off just before they start to burn. It is worth the wait trust me!

For boiling chickpeas :

Soak chickpeas overnight or at least for 4 hours in water for 2 hours in hot water. They swell and double in the size post soaking. If you want you can also use canned chickpeas for this curry.Pressure cook the chickpeas with 3-4 cups of water and bit of salt for 2-3 whistles or in a covered pot, until soft

For instant pot, I would recommend to cook on high of 15 minutes and release the steam after 15 minutes. This would change a bit based on the quality chickpeas you are using.

Nutrition

Serving: 4g

Prep Time: 5 minutes  Cook Time: 20 minutes  Total Time: 30 minutes  Yield: 55 minutes  Diet: Vegan

The Crispy cheesy hash browns – Air Fryer Hash Browns are stuffed with melty cheese and just right for breakfast! For any occasion, they make a wonderful side dish

• 8 to 10 medium – Russet Potatoes
• 6 slices- Vegan cheese or plain cheese
• 1/2 tsp – Garlic powder
• 1 tbsp – Onion powder
• 1 tsp– Black pepper powder
• 2 tbsp – Cornflour
• Oil
• Salt to taste

1. Peel all the potatoes. With the help of the dicer, dice all the potatoes.
2. Soak the diced potatoes in ice-cold water for 30 minutes. After 30 minutes drain water and rinse under cold water.
3. Heat water in a pan. In the boiling water, add all the diced potatoes.
4. After 10 minutes take the potatoes into a bowl. Mash all the potatoes with the fork.
5. Add cornflour, onion powder, garlic powder, black pepper powder, and salt.
6. Mix everything together nicely. Keep them a little coarse, not mushy.
7. Take a portion of mashed potatoes and shape them like hash brown on the parchment paper which we will be using in an air fryer.
8. Another method is grease hands with water. Shape the hash browns with hands by pressing and we will fry them on the stovetop.
9. On medium flame, fry both sides in a frying pan.
10. Fold a cheese slice and place it on the hash brown.
11. Now place one hash brown on the cheese slice hash brown. Fry and press it till you get the desired result. The stovetop method is ready.
12. Air fry method, grease oil on the parchment paper place the two hash brown grease oil on the hash brown. Air fry hash brown on 200°C or 400°F for 20 minutes.
13. Take them out and place a cheese slice in between the hash brown air fry at 180°C or 375°F for 2 minutes.
14. Our cheese hash brown is ready to be served.

NOTES

• Rinse the shredded potatoes thoroughly under cold running water after shredding. You can wash them off by placing them in a colander and running tap water over them.
• Again, ensure that the potato diced is thoroughly dried for maximum crispiness. Pour the liquid into a clean dishtowel and squeeze.
• Add cold water to the potatoes in a big bowl. Make sure to soak them for 20 – 30 minutes in cold water for best results.
• Pass through a sieve after removing from water. Using a paper napkin, wipe them clean.
• You can use a stovetop or air fry or oven for making these hashbrowns.
• Soaking and washing potatoes remove excess starch from them, which is really important. Too much starch will result in soggy and non-crispy potatoes. To get crispy hash browns, it is important to follow this step.

NUTRITION

• Serving Size: 4 people
• Calories: 270Kcal
• Sugar: 1g
• Sodium: 594g
• Fat: 10g
• Saturated Fat: 0g
• Unsaturated Fat: 0g
• Trans Fat: 0g
• Carbohydrates: 39g
• Fiber: 4g
• Protein: 6g
• Cholesterol: 0g

This Chickpeas Greek Salad is a super delicious recipe. It can be eaten as is as a salad or can be stuffed inside a pita or rolled in a wrap to make a mini meal. The salad is so easy to put together. Also, learn how to make Greek Salad Dressing at home with ease.

 CourseSalad

 CuisineAmerican, Mediterranean

 Keywordchickpeas salad, garbanzo beans salad, greek salad dressing, greek salad,, light meals, mediterranean salad, vegetarian salad

 Prep Time15 minutes

 Total Time15 minutes

 Servings4

Ingredients

Ingredients for Salad

• 1 cup Chickpeas (cooked at home or canned)
• 1 cup Cucumbers chopped into small pieces
• 1 cup Cherry Tomatoes or Regular size chopped as the same size that of cucimbers
• 1/4 cup Red Onion thinly sliced or chopped the same size
• 1/4 cup Parsley chopped fine
• 1 sprig Mint leaves chopped fine
• 1/4 cup Feta Cheese skip for vegan option
• Greek Salad Dressing

Ingredients for Greek Salad Dressing

• 2 cloves Garlic minced
• 1/2 tsp Dijon Mustard
• 1 tsp Dried Oregano
• 2 Tbsp Red Wine Vinegar or use regular white distilled vinegar
• 1 Tbsp Lemon Juice
• 1/2 cup Olive oil
• 3/4 tsp Salt
• 1/2 tsp Black Pepper powder

Instructions

Making Greek Salad Dressing

• Take a small glass jar. Add all the ingredients as mentioned under dressing to the jar. Close the lid of the jar. Give it a vigorous shake till oil is well mixed with the other ingredients. Use as much as desired. Refrigerate the leftover upto a week. 
• For best results, let sit the dressing for at least 30 minutes before pouring over the salad. That lets the dressing absorb the best of the ingredients flavors to impart to the salad. 

Making Chickpeas Greek Salad

• Take a large bowl. Add all the ingredients as mentioned under the Salad Ingredients. Give it a good toss. Add dressing to the salad as required. Give another good toss. Chill the salad for sometime before serving.
• NOTES – you may add some pitted black olives and colored bell peppers to the salad for more texture and flavor. Also add some lettuce to it and fill inside a PITA POCKET to make a complete meal.

In case you want to use dry chickpeas for the recipe and cook in Instant Pot –

• Wash and soak overnight – 3/4 cup of chickpeas in 3 cups of water. Or you can soak these for 8 hrs minimum.
• When ready to cook, drain chickpeas from the water. Add soaked chickpeas to the instant pot. Add about 3 cups of water and 1/2 tsp salt (optional). Secure the lid of the IP and set valve on sealing.
• Cook for 20 minutes on PRESSURE COOK MODE and follow NPR (natural pressure release). Once the safety valve drops down, remove the lid. Drain any excess water.
• Perfect textured chickpeas to be used in a salad are ready. Cool them down to room temperature or refrigerate before adding to the salad.
• These are great for any meal prep. And can be kept handy to be added to any recipe that needs it.

This thick and creamy soup reminds me a bit of potpie filling, but in soup form. The small ditalini pasta are the same size as the diced vegetables, making it easy for kids to scoop up a bit of everything in one bite. Made with no cream, not even homemade cashew cream, you won’t believe how creamy it is. You’ll be heading back for seconds in no time!Vegan with gluten- and nut-free options.

Servings: 4 servings

Prep Time: 10 minsCook Time: 25 minsTotal Time: 35 mins

INGREDIENTS

• 2 tablespoons olive oil – See Notes for oil-free option.
• 1 yellow onion, diced
• 3 carrots, peeled and diced
• 2 ribs celery, diced
• 1 red bell pepper, seeded and diced
• 1 tablespoon dried parsley
• 1 teaspoon dried basil
• 1 teaspoon dried thyme
• ½ teaspoon dried dill
• 1 ¼ teaspoons salt, or to taste
• ¼ cup all-purpose flour (I used white whole-wheat for a whole-grain option) – For a gluten-free option, use brown rice flour.
• 2 cups unsweetened and unflavored non-dairy milk, divided – I used soy milk.
• 4 cups low-sodium vegetable broth
• 2 tablespoons nutritional yeast, optional
• 1 cup dry ditalini pasta or similar small pasta shape (gluten-free or whole-wheat, if desired)

Cook ModePrevent your screen from going dark

INSTRUCTIONS 

• Heat the olive oil in a soup pot over medium heat. Add the onion and sauté for 5 to 6 minutes until soft and translucent. Add the carrots, celery, and bell pepper and sauté 4 to 5 minutes until starting to soften.
• Add the parsley, basil, thyme, dill, salt, and flour and stir to combine, scraping up any bits of flour on the bottom of the pot. Slowly pour in ½ cup (120 ml) of milk while whisking continuously, again scraping up any bits of flour on the bottom; a flat whisk is convenient here, but a balloon whisk will work as well. Whisk until the flour is completely incorporated.
• Add the remainder of the milk, vegetable broth, and nutritional yeast, if using. Whisk to combine. Increase the heat to high and bring to a boil. Once boiling, add the pasta, and then reduce the heat to medium-low and simmer for 10 to 15 minutes until the pasta is cooked through, stirring often to prevent the pasta from sticking.
• Taste and adjust the seasoning, if necessary.

NOTES

For a gluten-free option, use brown rice flour instead of all-purpose flour.For WFPB/oil-free diets, replace the oil with a few tablespoons of broth during sautéing, and use white whole-wheat flour instead of all-purpose and a whole-grain pasta of choice.For nut-free soup, simply use your favorite nut-free milk. Store leftover soup in the refrigerator for up to four days.Disclosure: I received a complimentary copy of The Meatless Monday Family Cookbook so that I could write this review. The thoughts & opinions are 100% my own.

Estimated Nutrition (per serving)

Calories: 255kcalCarbohydrates: 40gProtein: 6gFat: 8gCholesterol: 0mgSodium: 850mgFiber: 5gSugar: 7gVitamin A: 9285IUVitamin C: 58mgCalcium: 281mgIron: 1.8mg

Nutrition information is an estimate and will vary depending on the exact amounts and specific products and ingredients used. We calculate this information using the online calculator cronometer.com.

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