5 Easy Vegan Recipes For Beginners

Easy Vegan Stir Fry

By Chuck Underwood

Serves: 1 

With a bit of pre-planning, such as having rice pre-cooked and frozen veggies on standby, you'll find yourself savoring a wholesome and delectable stir fry in mere minutes. The secret's in the sauce, infusing every bite with mouthwatering flavor and adding that perfect finishing touch to your culinary creation.

Ingredients:

The Sauce:

• ¼ cup low-sodium vegetable broth

• ¼ cup low-sodium soy sauce (or tamari)

• 2 tbs rice vinegar

• 2 tbs maple syrup

• 1 tbs minced garlic

• 1 tbs minced ginger

• 3 tsp sriracha

• 1 tbs corn starch

The Stir Fry

• 1 cup of sauce

• 340g-400g extra firm tofu (optional)

• 454g baby bella mushrooms (optional)

• 340g frozen stir fry vegetables

Instructions:

1. Add all the sauce ingredients to a mason jar, attach lid, and shake thoroughly.

2. If using tofu in your stir fry, press first to remove as much moisture as possible, then cut into cubes.

3. Use a 1 liter mason jar to marinate tofu cubes with the sauce - at least 1 hour.

4. Drain tofu and reserve sauce.

5. Bake or air fry the tofu at 190°C for about 20 minutes total - flipping midway.

6. Clean mushrooms and cut in half.

7. Add mushrooms to wok with a splash of veg broth or water - turn heat to high.

8. Once broth begins to boil, add frozen veggies and stir-fry for a few minutes - until crisp-tender.

9. Add baked tofu cubes and remaining sauce.

10. Stir until sauce has thickened.

11. Serve over your favorite rice.

Cannellini Bean Salad

By Katia

Serves: 4

This quick and effortless cannellini bean salad is brimming with wholesome goodness. Tender and creamy cannellini beans form the heart of this dish, their subtle flavor complemented by the juicy sweetness of ripe tomatoes and the briny richness of flavorful olives. To elevate the ensemble, a vibrant medley of fresh parsley lends a burst of color and herbaceous aroma, infusing each bite with a refreshing tang.

Ingredients:

• 2 cans (425g each) cannellini beans, rinsed and drained

• 1 cup cherry tomatoes, halved or quartered

• ⅓ cup pitted black olives, halved

• ⅓ cup parsley, chopped

The Dressing:

• 3 tbs extra virgin olive oil, or adjust to taste

• 2 tbs lemon juice

• 1-2 garlic cloves, pressed or minced

• ½ tsp fine salt, or adjust to taste

• ¼ tsp black pepper

Instructions:

1. Place quartered tomatoes, halved olives and cannellini beans in a large salad bowl.

2. Remove thicker stems from the parsley, and chop the leaves.

3. Combine the dressing ingredients in a bowl and whisk them well. Alternatively, place the ingredients in a glass jar tightly cover with a lid and shake until well combined and emulsified.

4. Add parsley and dressing to the salad, toss well until well combined and juicy.

5. Taste, and adjust as necessary until the flavors really pop. You might want to add more salt or olive oil according to your taste.

6. If time allows, leave the salad to rest for at least 30 minutes to enhance the flavor. 

Vegan Banh Mi

By Elena Silcock

Serves: 4

Indulge in the sublime flavors of this exquisite vegan banh mi creation, where a medley of crisp, vibrant vegetables and creamy hummus meets the zing of an Asian-inspired dressing and a kick of hot sauce, all nestled within a crusty baguette. Perfectly balanced and bursting with goodness, this sandwich is not only a delightful treat but also a satisfyingly filling lunch. 

Ingredients:

• 150g leftover raw veggies, (such as red cabbage and carrots), shredded

• 3 tbsp good-quality vegan white wine vinegar

• 1 tsp brown sugar

• 1 long French baguette

• 100g hummus

• 175g cooked tempeh, very finely sliced

• ½ small pack coriander, leaves picked, to serve

• ½ small pack mint, leaves picked, to serve

• hot sauce, to serve (like  sriracha)

Instructions:

1. Put the shredded veg in a bowl and add the vinegar, sugar and 1 tsp salt.

2. Toss everything together, then set aside to pickle quickly while you prepare the rest of the sandwich.

3. Heat oven to 180°C. 

4. Cut the baguette into four, then slice each piece horizontally in half. 

5. Put the baguette pieces in the oven for 5 mins until lightly toasted and warm. 

6. Spread each piece with a layer of hummus, then top four pieces with the tempeh slices and pile the pickled veg on top. 

7. o serve, sprinkle over the herbs and squeeze over some hot sauce, then top with the other baguette pieces to make sandwiches.

Ingredients:

• 1/2 tbsp olive oil

• 4 cloves garlic minced

• 1 shallot finely chopped

• 2 cups low-sodium vegetable broth 

• 1 and 1/2 cups plain, unsweetened non-dairy milk 

• 1 tsp salt plus more to taste (reduce if using a salty broth)

• 227g dry fettuccine

• black pepper, dried oregano and red pepper flakes to taste

• chopped fresh basil or parsley for serving

Instructions:

1. Heat the olive oil in a large skillet over medium heat. If possible, choose a skillet that is wide enough to completely fit the fettuccine. Smaller pans will work, but require a bit more fuss to stir and submerge the pasta as it cooks.

2. Add the garlic and shallot to the pan along with a sprinkle of salt, and stir. Cook for about 2 minutes, stirring occasionally, or until the garlic is softened and the shallot is turning translucent; avoid browning.

3. Add the vegetable broth, nondairy milk, and salt, and stir. Add the dry pasta and gently prod it around to submerge it under the liquid. If not all of it fits now, you will need to gently push it into the pan after the submerged portion has softened later.

4. Bring to a boil, then reduce to a simmer. Stir occasionally, gently separating any pasta that starts to stick together. Cook for about 20 minutes, or until the sauce has thickened onto the pasta and the texture is to your liking. If too much of the liquid is cooking off, reduce the heat a little bit, and add more nondairy milk.

5. Adjust seasoning to taste, and serve with fresh herbs and other toppings if desired. Best served immediately, but leftovers will keep for 3-5 days in the fridge.

Ingredients:

• 1 cup of raw cashews, soaked and drained 

• 900g broccoli florets and tender stems, fresh or frozen (equal to at least six cups)

• 2 to 4 cloves of garlic, peeled

• two onions, peeled and sliced into quarters or smaller

• 2 cups of water

• 4 cups of vegetable broth, or more water

• 383g unsweetened lite coconut milk or another unsweetened plant-based milk 

• juice of about 1/2 of a lemon

• 1/4 - 1 tsp of pink Himalayan sea salt, or another salt, to taste

Instructions:

1. First, be sure to soak your raw cashews anywhere from 20 minutes to 24 hours so that they can blend easily.

2. Next, chop the garlic and onions, superfine. A food processor is great, but you can opt to cut these ingredients by hand. 

3. If using fresh broccoli, chop the florets and tender portions of the stem into bite-sized pieces.

4. In a stockpot, Dutch Oven or saucepan, large enough to contain your soup, saute the onions and garlic over medium-high heat using the water, stirring in a bit at a time as needed, to keep the veggies from sticking. 

5. Once the onions and garlic have softened a bit, stir in the freshly chopped or frozen broccoli, remaining water, and about two to three cups of the vegetable broth. 

6. Add the fresh lemon juice to the pot and cook over medium-high heat until the broccoli is tender. Then, reduce the heat to a low simmer. 

7. Meanwhile, using a blender, combine the drained cashews, lite coconut milk, or another unsweetened plant-based milk, and the remaining vegetable broth. 

8. Once the broccoli is tender, add a few cups or so into the blender and blend until creamy. 

9. Stir the creamy mixture back into the simmering soup and season to taste with salt and additional lemon juice if needed.