vegan

GLAZED MUSHROOMS WITH SESAME SEEDS

Ingredients:

300g mushrooms
1 tbsp olive oil
1 large diced onion
3 cloves garlic, minced
1/4 cup soy sauce or tamari
2 tbsp tomato paste
2 tbsp rice vinegar
1 tbsp maple syrup
1/2 cup water
1 tbsp cornstarch
1/4 cup sesame seeds

Method:

1. Cook the mushrooms in a saucepan for 8-10 minutes, then drain and rinse. Meanwhile, heat the olive oil in a different pan and cook the onion and garlic for 5-7 minutes, until softened.

2 Make the sauce by whisking together the soy sauce, tomato paste, rice vinegar and maple syrup.

3. In a different bowl, mix the cornstarch and water. Add the mushrooms to the pan with the onion, stir, then add the sauce and cornstarch slurry.

4. When the sauce thickens, add the sesame seeds. Enjoy

French Lentil Soup

This French lentil soup is the cosiest veggie soup you’ve ever had. You only need a handful of ingredients to make a hearty and healthy soup that’s packed full of vitamins and fibre. And have I mentioned the flavours are absolutely amazing?

Prep Time10 minutes

Cook Time45 minutes

Total Time55 minutes

Ingredients

  • 2 tablespoons olive oil
  • 1 large onion, diced
  • 2 leeks, sliced (white and light green parts only)
  • 2 medium carrots, diced
  • 3 celery ribs, diced
  • 1 medium parsnip, diced
  • 4 garlic cloves, finely chopped
  • 2 tablespoons fresh thyme, finely chopped
  • 350 g (12 oz.) puy lentils, rinsed
  • 75 ml (⅓ cup) dry red wine (or 2 tablespoons red wine vinegar)
  • 2 bay leaves
  • 1.5 litres (6 cups) vegetable stock
  • 30 g (1 cup) fresh parsley, roughly chopped
  • Salt and pepper to taste

Instructions

  1. Heat the olive oil in a large stock pot or Dutch oven and sauté the onions over medium heat for 4-5 minutes until translucent.
  2. Add the leeks, carrot, celery and parsnip and continue to cook for 10 minutes, stirring occasionally.
  3. Once the veggies have softened, add the garlic and fresh thyme and continue to cook for another minute until fragrant.
  4. Add the lentils, red wine, bay leaves and vegetable stock and stir to combine. Bring to a boil, then lower the heat and simmer for 30 minutes until the lentils are tender.
  5. Stir in the fresh parsley, season to taste and serve with your favourite crusty bread, topped with extra fresh parsley and a dash of olive oil if you like.

Nutrition Information:

Yield:

 4 

Serving Size:

 1
Amount Per Serving: Calories: 271Total Fat: 8gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 6gCholesterol: 0mgSodium: 1186mgCarbohydrates: 39gFiber: 11gSugar: 9gProtein: 11g

Vegan Lemon Orzo

This vegan lemon orzo is naturally creamy, simple to make and utterly delicious. It’s just the perfect light lunch or side dish full of lemony flavour that you can have ready in 20 minutes!

PREP TIME5 minutes

COOK TIME15 minutes

TOTAL TIME20 minutes

INGREDIENTS

  • 2 tablespoons olive oil
  • 2 medium shallots, finely diced
  • 2 garlic cloves, finely chopped
  • 300 g (10.5 oz) orzo
  • 1 litre (4 cups) vegetable stock
  • 100 g frozen peas
  • 75 g (2 packed cups) baby spinach
  • Juice of 1 lemon
  • Salt and freshly ground black pepper to taste

INSTRUCTIONS

  1. Heat the olive oil in a large, deep pan and cook the shallots for 2- 3 minutes over medium heat until slightly softened.
  2. Add the garlic and continue to cook for 1 minute.
  3. Stir in the orzo and toast it for 1-2 minutes, stirring often.
  4. Add a third of the vegetable stock and bring to a simmer. Lower the heat and cook, stirring often, until most of the liquid is absorbed.
  5. Repeat with another third of the stock, then add the remaining stock, frozen peas and baby spinach. Simmer, covered, for 2-3 minutes. The orzo should be al dente at this point.
  6. Stir in the lemon juice, season to taste and serve immediately.

NUTRITION INFORMATION:

YIELD:

 4 

SERVING SIZE:

 1
Amount Per Serving: CALORIES: 287TOTAL FAT: 8gSATURATED FAT: 1gTRANS FAT: 0gUNSATURATED FAT: 6gCHOLESTEROL: 0mgSODIUM: 518mgCARBOHYDRATES: 46gFIBER: 4gSUGAR: 6gPROTEIN: 9g

Nutritional information is an estimate provided by an online nutrition calculator

Middle Eastern Chickpea & Black Bean Salad

PREP TIME10 MINUTESTOTAL TIME10 MINUTESSERVES4A healthy middle-eastern inspired salad with black beans and chickpeas! Tasty, delicious and super easy to make!

Ingredients

  • FOR THE DRESSING:
  • 2 cloves garlic, minced
  • 1/4 cup fresh lemon juice
  • 3 tablespoons olive oil
  • 1 teaspoon sugar or maple syrup
  • Salt and pepper, to taste
  • FOR THE SALAD:
  • 1 – 15 oz can garbanzo beans (chickpeas), rinsed and drained
  • 1 – 15 oz can black beans, rinsed and drained
  • 1/2 cup diced red onion
  • 1 pint grape tomatoes (or mini heirloom!), halved
  • 1/4 cup chopped basil
  • 1/4 cup chopped mint
  • 1/4 cup chopped parsley

Instructions

  1. In a medium bowl, whisk together all dressing ingredients: garlic, lemon juice, olive oil and sugar. Taste, add salt and pepper, and adjust seasonings as necessary.
  2. https://4a4e46753f92ea528bd1ea3755a7747b.safeframe.googlesyndication.com/safeframe/1-0-38/html/container.htmlIn a separate large bowl, toss chickpeas, black beans, red onion, tomatoes, basil, parsley and mint together. Pour dressing over and gently toss to combine. Refrigerate 30 minutes before serving to allow flavors to soak in. Sprinkle avocado on top if desired.
  3. avocado on top if desired.

Recipe Notes

Nutrition does not include avocado or feta.

This recipe was inspired by Trader Joe’s Balela Salad

NutritionServings: 4 servingsServing size: 1 servingCalories: 245kcalFat: 5.4gCarbohydrates: 35.8gFiber: 12.4gSugar: 4.2gProtein: 14g

Lentil Salad

Lentil Salad. Hearty, crunchy, and fresh, this lentil salad is a wonderful meal in itself. This healthy lentil salad is made with brown lentils, fresh cucumbers, juicy tomatoes, red onions, and flavorful colored peppers. A simple vinaigrette of dijon mustard and olive oil takes this salad to another level. Vegan and gluten-free
PREP TIME15 minsCOOK TIME10 minsTOTAL TIME25 minsCOURSESalad, Side DishSERVINGS4

INGREDIENTS  
½ Cup Uncooked Brown Lentils/ Saboot Masoor dal
1 Cup Chopped English Cucumber
⅓ Cup Chopped Red Pepper
⅓ Cup Chopped yellow Pepper
½ Cup Chopped Tomato(Remove the seeds)
¼ Cup Chopped Red Onion
¼ Cup Chopped Cilantro and Mint
¼ Cup Jalapeno,chopped
For the dressing
¼ Cup Extra virgin olive oil
1 Tsp Dijon mustard
¼ Tsp Red Pepper Flakes
1 Tsp Maple Syrup
1 Tbsp Lime/Lemon Juice
¼ Tsp Salt
INSTRUCTIONS 
Wash lentils under running tap water .
In a pan combine lentils with 3 cups of water and ½ tsp of salt .
Bring it to a boil and turn down the flame low.
Cook it for 12-13 minutes for till they are tender and firm .Remember you dont need to to cook it mushy .
Strain the lentils after cooking. Leave it on the strainer to make sure its totally dry .
Chop all the vegetable .
Whisk everything required to make dressing .
Mix everything together and drizzle dressing on top of it .
Mix it nicely and keep it in the fridge for flavours to get mixed up..
Serve and enjoy.

Gochujang Spiced Korean Brussels Sprouts

yield: 4 prep time: 10 MINUTES cook time: 10 MINUTES total time: 20 MINUTES

Gochujang Spiced Korean Brussel Sprouts would be a great appetizer to serve at a New Year’s Eve celebration or at your next game day party.

Ingredients

  • 4 heaped cups halved, cleaned Brussels sprouts
  • 2-3 cloves of garlic minced
  • 1/3 cup Korean Gochujang Sauce
  • 1 Tablespoon sesame oil, (use water if avoiding oil )
  • 1 Teaspoon sesame seeds – raw or toasted
  • Pinch of salt

Instructions

  1. Make sure your Brussels sprouts are rinsed, dried, and halved and any large stem portions are removed.
  2. Heat a large cast-iron skillet over medium-high heat. Once hot, add sesame oil (or water) to the pan and evenly spread the Brussels sprouts in the pan so each one is touching the surface of the pan (make sure not to over crowd them).
  3. Cover and cook for 2 minutes. Then remove lid and stir-fry uncovered for 2 minutes more, stirring occasionally to brown all sides. Burnt Brussels sprouts taste bitter so make sure to keep the heat not too high at all times.
  4. Once the Brussels sprouts appear to be caramelized, add the Gochujang sauce, minced garlic and salt. Stir-fry for 1-2 minutes more to coat and caramelize the sprouts even more. Then turn off heat and transfer to a serving platter. Garnish with sesame seeds. Enjoy hot.
  5. Store cooled leftovers in the refrigerator up to 3-4 days. Reheat over medium heat in a cast-iron skillet until hot.

Notes

Please don’t add the seasoning while they are still cooking since burnt flavors tend to taste bitter. Always add it right after you turn off the heat and gently mix them well.

Nutrition Information:

 YIELD: 4 SERVING SIZE: 1 cup
Amount Per Serving: CALORIES: 172TOTAL FAT: 8gSATURATED FAT: 1gTRANS FAT: 0gUNSATURATED FAT: 7gCHOLESTEROL: 1mgSODIUM: 1370mgCARBOHYDRATES: 24gFIBER: 2gSUGAR: 15gPROTEIN: 3g

the best vegan chocolate cake ever

  • Total Time: 55 minutes
  •  Yield: 16 servings 
  • Diet: Vegan

The BEST vegan chocolate cake you’ll EVER make!! Super moist fudgy and full of chocolate with an easy healthy dairy free ganache frosting. All 5 star reviews from my readers! They love this cake recipe!

INGREDIENTS

WET INGREDIENTS:

  • 1 cup unsweetened non dairy milk, I like cashew, soy milk or almond milk
  • 1 tbsp white vinegar (could sub apple cider vinegar)
  • 200 grams dark chocolate, broken up, I use 2 Great Value dark chocolate bars from Walmart (Canada) or the equivalent of dairy free chocolate chips
  • 1 cup boiling water
  • 2/3 cup cocoa powder
  • 1 tbsp vanilla
  • 3/4 cup unsweetened apple sauce
  • 1/2 cup vegetable oil plus 1 tbsp, I use grape seed oil (not coconut oil)

DRY INGREDIENTS:

  • 2 cups all purpose flour
  • 3/4 cup white sugar
  • 3/4 cup dark brown sugar, I use Demerara sugar
  • 2 tsp instant coffee powder, reg or decaf ( espresso powder)
  • 1 and 1/2 tsp baking powder
  • 1 and 1/2 tsp baking soda
  • 1 tsp salt

CHOCOLATE GANACHE ICING:

  • 350 Grams dark chocolate, broken up, I use Great value dark chocolate from Walmart (Canada) or the equivalent of dairy free chocolate chips
  • 1 (400 ml) (14 fl oz) can coconut cream (not milk), I use Savoy brand from Walmart
  • 1/3 cup cocoa powder
  • 1 tsp vanilla

INSTRUCTIONS

  1. Preheat oven to 350° Lightly grease 2- 9 inch round non stick cake pans. I also line my pans with parchment paper rounds and lightly grease them.
  2. In a small bowl add the plant milk and vinegar, this is your “Buttermilk mixture”, stir and set aside.
  3. In a medium bowl add the dry ingredients and stir to combine, set aside
  4. In a large mixing bowl add the chocolate pieces, and boiling water, let sit for a minute. Now add the cocoa powder and whisk it until smooth. Then add in rest of “Wet Ingredients” including “Buttermilk mixture”, whisk it until it’s combined.
  5. Next add the dry ingredients and whisk until it’s smooth. Do not over mix.
  6. Pour the cake batter into your 2 prepared baking pans. Bake for 30-35 minutes or until a toothpick inserted into the centre of cake comes out clean or with a few crumbs. Cool the cakes in pans for 10-15 then remove cakes from pans and cool completely on racks before icing.
  7. Dairy free Chocolate ganache:  Add chocolate pieces to a large DRY mixing bowl,
  8. Heat the coconut cream on stove until hot, don’t let it simmer. Pour the cream over chocolate mixture. Let it sit for a minute then add the cocoa and vanilla. Whisk it until smooth.
  9. Refrigerate for 1 hour, whisking after 30 minutes. If the icing seems to soft after 1 hour leave it in the fridge and check every 15 minutes until you have a good consistency.
  10. Ice the cake: Once cake is completely cool, frost the cake! Enjoy!

NOTES

  • for vegan gluten free chocolate cake: a few of my readers have said they have made this recipe using a gluten free flour blend and it turned out great. I personally have not tried it.
  • You can use any unsweetned plant milk you like, soy for nut free, etc.. (soy milk curdles the best for ‘buttermilk’)
  • I bake my cakes for 35 minutes
  • If you leave icing in fridge for to long, just remove to counter until spreadable.
  • If wanting cupcakes bake for 20- 25 minutes
  • I use Great value dark chococlate bars from Walmart (Canada) for a lot of my dessert recipes. They are excellent quality and super affordable.
  • I wouldn’t use a really dark chocolate for this recipe or your icing won’t be sweet enough.
  • The cake does not take on any coffee flavour from the instant coffee, it just adds a richness to the cake. I highly recommend adding it.
  • Prep time doesn’t include cooling time for cakes or chilling time for icing.
  • This cake will keep covered in the fridge up to 5 days. If using vegan buttercream frosting you can store the cake covered on the counter.
  •  To freeze cake: Wrap unfrosted pieces with plastic wrap. You can freeze cake for up to a month.

Serves 16Serving Size: 1Calories Per Serving: 457

Total Fat 23.6g 30% 1%Cholesterol 1.7mg12%Sodium 284.5mg21%Total Carbohydrate 57gSugars 36g10%Protein 5g23%Iron 4.1mg7%Niacin (B3) 1.1mg

Roasted Cauliflower Soup

  • Total Time: 1 hour
  •  Yield: 4 Servings 
  • Diet: Vegan

Roasted Vegan Cauliflower Soup: delicious creamy dairy free soup recipe that’s vegan, super easy, with roasted cauliflower, healthy veggies in a full flavoured broth. Nut free, gluten free!


INGREDIENTS

FOR ROASTED CAULIFLOWER:

  • 1 medium-large head of cauliflower
  • 2 tablespoons oil, I use grapeseed oil but use your favourite, olive oil, canola, vegetable etc..
  • pinch salt and pepper

For soup:

  • 1 tablespoon oil, I use grapeseed oil
  • 1 medium yellow onion, diced
  • 3 cloves garlic, chopped
  • 1 medium carrot, grated
  • 1 celery stalk, diced
  • 4 and 1/2 cups water
  • 1 and 1/2 tablespoons better than bouillon vegetarian no chicken soup base
  • 2 tablespoons nutritional yeast
  • 3/4 teaspoon celery salt
  • 1/2 teaspoon Italian seasoning
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon salt
  • 1 -2 tablespoons lemon juice to taste (reserve until the end of cooking)

INSTRUCTIONS

  1. Preheat oven to 425° Line a large baking sheet with parchment.
  2. Slice the head of cauliflower down the middle lengthwise and cut out the core. Pull off the florets and cut into slices. Add to the baking sheet. Drizzle over the oil and a pinch of salt and pepper. Toss everything together (I use my hands) and spread evenly on the sheet pan.
  3. Bake for 35 minutes tossing halfway through cooking. When cool enough to handle give it all a rough chop
  4. When the cauliflower is almost finished baking start the soup: Set your soup pot or Dutch Oven over medium heat. Add the onions, carrots, celery and garlic, oil and pinch of salt and pepper. Sauté for 5 minutes or so until veggies are softening.
  5. Now add the water, bouillon, nutritional yeast, salt, spices and roasted cauliflower (reserve lemon juice until the end of cooking) Bring to a boil on high heat. Cover reduce to a simmer and cook for 10 minutes or so until the veggies are tender.
  6. Remove 4 big ladles of soup (4-5 cups) and puree in blender. Pour back into soup. Season with salt and pepper, stir in the lemon juice. If soup is too thick add a splash or two of vegetable broth. Enjoy! Serve with my no knead artisan bread for a tasty lunch or lite dinner!

NOTES

  • could use vegetable broth in place of water and bouillon but I highly recommend trying recipe as is!
  • soup will keep covered in fridge for up to 5 days and freezes well. Great to make ahead and freeze for meal prep!
  • Prep Time: 15 Minutes
  • Cook Time: 45 Minutes
  • Category: Soups, Gluten free,
  • Method: Stovetop/Oven

Serves 4Serving Size: 1Calories Per Serving: 159

Total Fat 10.9g 14% 0%Cholesterol 0mg15%Sodium 334.4mg5%Total Carbohydrate 14.8gSugars 5.7g8%Protein 3.9g

BEST VEGAN MOZZARELLA CHEESE

DESCRIPTION

  • Author: Verna
  •  Prep Time: 10 Minutes
  •  Cook Time: 5 Minutes
  •  Total Time: 15 minutes
  •  Yield: 1.5 cups (approximately) cheese block form 1x

The BEST Vegan Mozzarella Cheese Ever! This block style vegan mozzarella cheese recipe is the real deal! It shreds, slices and melts to perfection! It’s Super easy, only 10 ingredients and it takes minutes to make!!

INGREDIENTS

  • 1/2 cup raw cashews + boiling water to cover
  • 3/4 cup plain unsweetened vegan yogurt, I use Silk Cultured Coconut Yogurt Plain Unsweetened
  • 1/2 cup cold water
  • 1/4 cup refined coconut oil (melted and cooled to room temperature) or any neutral oil like Grapeseed or Canola (see notes*)
  • 1 tablespoon white vinegar
  • 1 tablespoon nutritional yeast
  • 1 tablespoon white miso, I use Shiro Miso
  • 1 and 1/4 teaspoon salt
  • 1/2 teaspoon garlic salt (not powder)
  • 3 and 1/2 tablespoons tapioca starch (flour)
  • 1 tablespoon Kappa Carrageenan (for firmer cheese add extra 1 teaspoon of kappa carrageenan) or instead use 2 tablespoons Agar

INSTRUCTIONS

HOW TO MAKE VEGAN MOZZARELLA CHEESE:

  1. First set your container aside for your cheese mold.( I use a rectangle shaped glass container with a snap lid. I purchased a Walmart, it holds approximately 2 cups)
  2. Now add the cashews to a small bowl and cover with boiling water. Set aside while you gather the other ingredients.
  3. Next add all the ingredients to your Nutra Bullet (small cup is what I use, works amazing! or a high speed blender) and drain and add the cashews.
  4. Blend the cheese mixture for 2 minutes or until it is creamy and smooth.
  5. Pour into a medium sized heavy bottomed sauce pot, Set to medium heat (before you turn on stove make sure you have your cheese mold, a spatula and a whisk right there, this goes quickly at the end)
  6. Bring the cheese mixture to a simmer on medium heat, while whisking continuously. Once it starts to bubble, keep whisking for 2 minutes. It will get lumpy and then gooey and stretchy.
  7. Grab your spatula and quickly pour the mozzarella into the cheese mold. It will start to set immediately so work quickly.
  8. Set the vegan mozzarella in the fridge uncovered for at least 2 hours to firm up.
  9. Remove the cheese block from the fridge, take out of container and wrap in paper towel (this helps wick away the moisture) return to container and cover with the lid and refrigerate.
  10. Enjoy!

NOTES

  • Can I use Agar in place of Kappa Carrageenan in my vegan cheese recipe? Yes! If you prefer to use agar you definitely can. Just use double the amount of agar. I prefer Kappa Carrageenan as it melts better, has a nicer texture and flavour than Agar, but hey Agar is also a great choice!
  • If you can’t find Kappa Carrageenan at your local health food store you can find it here, this is where I buy mine.
  • If you can’t find Agar locally you can find it here.
  • I use a rectangle shaped glass container with a snap lid I purchased a Walmart, it holds approximately 2 cups), like this one here
  • Make sure to use refined coconut oil as it is neutral in flavour as apposed to Virgin coconut oil which tastes like coconut
  • I melt the coconut oil slightly in the microwave. It does not have to be completely melted, partial is fine
  • I have used grapeseed oil more than once for this recipe and it is also an excellent choice!
  • this Vegan Mozzarella will keep in the fridge for up to 7 days

Serves 10Serving Size: 1Calories Per Serving: 112

Veggie Lentil Soup (Instant Pot)

Make this veggie lentil soup in the Instant Pot (or other pressure cooker).  It is full of vegetables and flavor without the added oil. This lentil soup is whole food plant-based. It works great for meal prep too.

Course: Main Course, SoupCuisine: AmericanKeyword: Lentil soup instant pot, vegan lentil soup, veggie lentil soup Prep Time: 15 minutesCook Time: 12 minutespressure release: 10 minutesTotal Time: 27 minutes Servings: 7 Calories: 181kcal 

Ingredients

  • 1 medium onion diced, about 1 1/2 cups
  • 2 carrots sliced, about 1 1/4 cups
  • 2 celery stalks diced, about 1 cup
  • 1 medium white potato diced, about 1 1/2 cups
  • 3 cloves garlic minced
  • 28 ounce can diced tomatoes
  • 1 1/2 cups dried brown lentils rinse
  • 1 1/2 teaspoon Italian seasonings
  • 1 teaspoon dried thyme
  • 1 teaspoon lemon pepper
  • 1/4 teaspoon ground black pepper
  • 1 teaspoon salt
  • 1 1/2 teaspoon lemon juice
  • 1 Tablespoon balsamic vinegar
  • 5 cups vegetable broth divided
  • salt and pepper to taste
  • more broth to thin soup after cooking

Instructions

  • Dice slice, and mince all vegetables, set aside 
  • Sauté onion and carrot in 1 cup of broth for about three minutes.  Use the sauté function and sauté in the Instant Pot. Watch the bottom of your pan so that the broth doesn’t dry out and vegetables begin to stick.  Your pan might not come to pressure if the vegetables stick.
  • Add in all other ingredients:  lentils, canned diced tomatoes, celery, potatoes, garlic, seasonings, vinegar and lemon juice, and remaining four cups of broth. Give it a stir.
  • On manual mode, set your pressure cooker on high for 12 minutes.  
  • After the veggie soup has come to pressure and counted down, allow a natural release for 10 minutes.  
  • After you have allowed 10 minutes for natural release, carefully with a long-handled spoon or similar device, continue releasing pressure.  Open your pot. 
  • Depending on how thin you like your soup, you may want to add in a little vegetable broth.  Add salt and pepper to taste.

Nutrition

Calories: 181kcal | Carbohydrates: 34g | Protein: 11g | Sodium: 1037mg | Potassium: 696mg | Fiber: 13g | Sugar: 6g | Vitamin A: 2995IU | Vitamin C: 15.8mg | Calcium: 76mg | Iron: 4.8mg