falafel wrap
Ingredients:
1 cup cooked chickpeas
1/2 onion, chopped
2 cloves garlic, minced
1/4 cup fresh parsley
2 tbsp chickpea flour
1 tsp ground cumin
1 tsp ground coriander
salt and pepperto taste
4 large whole wheat tortillas
lettuce, tomato, cucumber, and hummus, for filling
Instructions:
In a food processor, pulse the chickpeas, onion, garlic, parsley, chickpea flour, cumin, coriander, salt, and pepper until a coarse mixture forms.
Form the mixture into small balls and flatten slightly into patties.
Heat a bit of oil in a skillet over medium heat and cook the falafel patties for 3—4 minutes on each side, until golden brown and crispy.
Warm the tortillas in a skillet or microwave.
Fill each tortilla with lettuce, tomato, cucumber, and falafel, and top with a dollop of hummus. Roll up the tortillas and serve.
2.3 Vegan lentil soup
Ingredients:
1 tbsp olive oil
1 onion, chopped
2 carrots, chopped
2 celery stalks, chopped
3 garlic cloves, minced
1 cup dried green lentils
4 cups vegetable broth
1 cup diced tomatoes
1 tsp ground cumin
1 tsp turmeric
salt and pepper to taste
fresh parsley, for garnish
Instructions:
In a large pot, heat the olive oil over medium heat.
Add the onion, carrots, and celery and sauté until softened, about 7 minutes.
Add the garlic and sauté for another minute. Stir in the lentils, vegetable broth, diced tomatoes, cumin, turmeric, salt, and pepper. Bring the soup to a boil, then reduce the heat and simmer for 20—25 minutes, or until the lentils are tender.
Ladle the soup into bowls and garnish with fresh parsley.
2.4 Vegan tofu salad sandwich
Ingredients:
1 block extra-firm tofu, drained and pressed
1/4 cup vegan mayonnaise
1 tbsp Dijon mustard
2 tbsp chopped dill pickles
1/4 cup chopped red onion
1/4 cup chopped celery
salt and pepper to taste
lettuce, tomato, and whole grain bread, for serving
Instructions:
In a medium bowl, crumble the tofu with a fork. Stir in the vegan mayonnaise, Dijon mustard, dill pickles, red onion, and celery. Season with salt and pepper to taste. Serve the tofu salad on whole grain bread with lettuce and tomato.
2.5 Vegan Sushi Rolls
Ingredients:
1 cup sushi rice, cooked
4 sheets nori
1/2 cucumber, julienned
1/2 avocado, sliced
1/2 red bell pepper, julienned
1/4 cup pickled ginger
soy sauce, for dipping
Instructions:
Place a sheet of nori on a bamboo sushi mat. Spread a thin layer of sushi rice over the nori, leaving a 1-inch border at the top. Arrange the cucumber, avocado, and red bell pepper in a line across the center of the rice. Using the bamboo mat, roll the nori tightly, starting from the bottom and rolling towards the exposed border. Wet the border with a bit of water to seal the roll. With a sharp knife, slice the roll into 6—8 pieces. Serve the sushi rolls with pickled ginger and soy sauce.
These vegan lunch recipes are easy to prepare and perfect for anyone on the go. From hearty Buddha bowls to flavorful falafel wraps, there’s something for everyone to enjoy.
Vegan recipes for dinner
Dinner is often a time to unwind and enjoy a satisfying and nourishing meal. For vegans, finding delicious and filling dinner options is essential. This chapter will feature a variety of vegan recipes for dinner that are both easy to prepare and packed with flavor.
3.1 Vegan butternut squash soup
Ingredients:
1 butternut squash, peeled, seeded, and chopped
1 onion, chopped
2 garlic cloves, minced
4 cups vegetable broth
1/2 tsp ground cumin
1/2 tsp ground cinnamon
1/4 tsp ground nutmeg
1/4 cup coconut milk
salt and pepper to taste
pumpkin seeds, for garnish
Instructions:
In a large pot, combine the butternut squash, onion, garlic, and vegetable broth.
Bring to a boil, then reduce the heat and simmer for 20 minutes, or until the squash is tender. Stir in the cumin, cinnamon, and nutmeg. Using an immersion blender, blend the soup until smooth. Alternatively, transfer the soup in batches to a blender and blend until smooth, then return to the pot. Stir in the coconut milk and season with salt and pepper. Ladle the soup into bowls and garnish with pumpkin seeds.
3.2 Vegan eggplant parmesan
Ingredients:
1 large eggplant, sliced into 1/2-inch rounds
Salt
1 cup
