© 2017 by VICTORIA LEANICA.

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A lot of people ask me what vegans eat and where we get our proteins from.. Well, it's pretty simple, and that's what I want to show you guys. Most of us are so busy with our hectic lifestyles, that we forget to plan what I think is the most important meal of the day - dinner! Here you have some of my favorite recipes. Healthy, plant-based food does not have to be boring!
 

Vegan pesto pasta

INGREDIENTS:

-100 g (3,52 oz) spaghetti
-1 cup (2,3 dl) frozen green peas

-1 cup (2,3 dl) spinach

-1/2 cup basil, plus extra for topping

-1/2 cup olive oil

-1/4 cup cashews

-1/2 lemon, squeezed

-1/2 ts garlic powder

-1/4 ts salt
-6 cherry tomatoes, sliced thin


 

Bring a large saucepan of salted water to the boil. Salt increases the boiling point of the water and enhances the flavour of the pasta.

Add the pasta and stir occasionally to stop the pasta from sticking to the bottom of the pan. Don’t add oil to the water as this will stop the sauce from clinging to the cooked pasta.

Cook the pasta following packet directions or until al dente.

While the pasta is cooking: In a food processor, process the spinach, basil, olive oil, cashews, lemon juice, salt and garlic powder until smooth.

Drain the pasta and pour in the peas and the pesto sauce. Stir it together and garnish with cherry tomatoes and basil. Enjoy!

Red lentil dal soup

INGREDIENTS:
- 1 1/2 cup red lentils

- 3 cups vegetable broth
- 1 tbs tomato pure
- 1 tbs cumin seeds
- 1/2 teaspoon black mustard seeds
- 1 red chili finely chopped

- 1 yellow onion, finely diced
- 1 ts grated fresh ginger root
- 1 ts ground coriander
- 1/2 ts turmeric
- 1/4 ts cayenne pepper (optional)

- 1 large tomato, diced

- 1 cup coconut milk

- 1 ts sea salt
- Cilantro and lime, to garnish


 

Wash the red lentils and drain. Add the lentils to a medium sized saucepan and cover with the vegetable broth. Bring to a boil and then turn down the heat, cover and cook 20 to 23 minutes (or follow your package directions).


While the lentils are cooking: In a skillet heat the oil to medium high.


Add the cumin seeds and mustard seeds. Within a few seconds they will begin to pop.


Add the chili and onions.


Saute over medium heat for about 10 minutes until the onions are translucent.


Add the fresh ginger, ground coriander, turmeric and cayenne pepper. Cook just to heat through - maybe 30 seconds to a minute.
 

Add the tomato, along with it's juices and cook about 5 minutes.

Take off the heat.


The lentils should be done. Check them to make sure. You can cook them longer if needed.


Turn the skillet contents into the pot of lentils and vegetable broth. Add the salt and coconut milk and heat through.


Serve garnished with cilantro and lime
 

Tofu and rice noodle soup

INGREDIENTS:

- 500g (1 lb 2 oz) rice noodles
- 3 cups (700 ml) vegetable stock
- 1 tbs grated fresh ginger
- 2 tbs canola (rapeseed) oil
- 3 cloves garlic, finely chopped
- 250g (9 oz) smoked tofu, diced
- 500g (1 lb 2 oz) baby bok choy, trimmed
- 2 tsp toasted sesame oil, to garnish
- 1/2 cup (1,2 dl) chopped shiitake mushroom

 

Cook the rice noodles according to the packet instructions. Rinse under cold water, drain, and set aside.

Pour the stock into a large pot, add the ginger, and bring to  a boil. Reduce the heat to low and simmer for 5 minutes. Set aside.

Heat the canola oil in a frying pan over medium heat, add the garlic, smoked tofu and shiitake mushroom and stir fry gently for 2 minutes, until the garlic is light golden. Remove the pan  from the heat and set aside.

Return the stock to a boil over medium heat. Add the baby bok choy and cook for 2-3 minutes. Then  add the garlic, shiitake mushrooms, smoked tofu and the noodles and bring to a boil. 

 

Ladle the soup into bowls, garnish with sesame oil and serve. Enjoy!

Falafel salad

INGREDIENTS:

- 1 cup dried chickpeas

- 2 cups packed flat-leaf parsley, divided

- ¼ cup chopped red onion plus ¼ cup thinly sliced, divided

- 2 cloves garlic

- 5 tablespoons extra-virgin olive oil, divided

- 3 tablespoons lemon juice, divided

- 1 tablespoon ground cumin

- 1 teaspoon salt, divided

- 5 tablespoons tahini

- 5 tablespoons warm water

- 6 cups sliced romaine lettuce

- 2 cups sliced cucumbers and/or radishes

- 1 pint grape tomatoes, quartered

Soak chickpeas in cold water for 12 to 24 hours.

 

Drain the chickpeas and transfer to a food processor. Add 1 cup parsley, chopped onion, garlic, 1 tablespoon oil, 1 tablespoon lemon juice, cumin and ½ teaspoon salt; process until finely and evenly ground. Shape into 12 patties (1½ inches wide), using a generous 2 tablespoons each.

 

Heat 2 tablespoons oil in a large nonstick skillet over medium-high heat.

Reduce heat to medium. Cook the falafel until golden brown, 3 to 5 minutes. Turn, swirl in 1 tablespoon oil and cook until golden on the other side, 3 to 5 minutes more.

 

Meanwhile, whisk tahini, water and the remaining 2 tablespoons lemon juice, 1 tablespoon oil and ½ teaspoon salt in a large bowl.

SWEET POTATO FRIES:


Preheat oven to 400°F/200°C.  I like to dice the sweet potato when I'm having it with a salad, so I can mix it all together. Toss sweet potato dices with oil, salt and pepper. Spread out on a baking sheet. Bake until browned and tender, turning once, about 15-20 minutes total.


Place a few falafels, sweet potato fries, romaine salad, cilantro, corn and cucumber on a plate, or serve with whatever salad you prefer. Drizzle with the dressing. Enjoy!

Vegan bbq tacos

INGREDIENTS (2 servings):

-200g of tempeh
-2 tbs bbq-sauce
-6 organic corn tortillas
-Home made guacamole
-Romanosalad
-Corn
-1 lime
-1/2 cup cilantro (chopped)
-1/2 red onion
-1/2 cup of diced cucumber
-1 tomato (chopped)
-1/2 mango

-1 cup black beans
-Vegan aioli (recipe below)


 

HOW TO PREPARE THE TEMPEH:
If you find the tempeh to be too bitter straight out of the package, steaming it helps a lot. Place sliced tempeh in a sauce pan and cover with water. Bring water to a boil, reduce heat, and simmer for about 10 minutes. Then remove the tempeh, cut it into smaller pieces and marinate it in your favorite bbq-sauce for 10-20 minutes (Meanwhile, cut and prepare the vegetables). Pan-fry the tempeh over medium heat until golden brown and crispy. Add more bbq-sauce if you l


VEGAN AIOLI:

3 tbs aquafaba (liquid drained from a can of chickpeas)
1 tbs applecider vinegar
½ tsp Dijon Mustard
1/2 tsp salt
1 cup (236 ml) flavourless vegetable oil
1 tsp Lemon Juice
1 garlic clove (minced)
 

INSTRUCTIONS:
1. Add the aquafaba, vinegar, mustard and salt to a bowl and blitz for a second with an immersion blender so everything is combined.

2. Keep the immersion blender running constantly av VERY slowly drizzle in the oil, making sure it is fully combined as you go. If you add it too fast, the whole thing will turn liquidy.
3. It will suddenly turn thick. Once all the oil is combined, add the lemon juice and garlic and mix thoroughly.

 

 

To assemble the tacos, heat the tortillas for 2 minutes in the oven. Top with all the veggies, beans, tempeh, guacamole and drizzle aioli on top of it. Squeeze a little bit of lime juice on it and enjoy!

Baked butter beans

INGREDIENTS:
- 1 onion, finely chopped
- 3 clovs of garlic, diced
- 1/2 tsp cinnamon
- 1 tsp oregano

- 1/4 tsp chili powder
- 1/4 tsp sweet paprika powder
- 1/4 cup tomato puree
- 2 cans of chopped tomatoes
- 2 cans of butter beans, drained
- 1 tbsp coconut sugar
- 1 tsp lemon juice
- 1/2 tsp sea salt
- 1/4 tsp black pepper
- Chopped curly parsley, to garnish
- Sliced bread, to serve with

Preheat oven to  350°F/180°C.

In a large casserole dish, fry the onions and garliv until translucent and fragrant. Add the cinnamon, oregano, chili, paprika and tomato puree and fry until aromatic, about 1 minute.

Pour in the tinned tomatoes and drained butter beans, and stir in the coconut sugar, lemon juice, salt and pepper. Bring to a boil and then take it off the stove.

Bake it, uncovered, for an hour.

Garnish with chopped curly parsley and serve with crusty bread.

Caribbean Jerk Chili


Ingredients:
-2 tbs olive oil

-3 cloves garlic, finely chopped

-2 celery stalks, diced

-1 onion, diced

-1 red bell pepper, diced

-3 teaspoons Jamaican jerk seasoning

-1 cup (240 ml/ 8 fl oz) coconut milk
-3 tbs tomato purée
-1 cup (240 g) canned kidney beans, drained

-2 tbs fresh lime juice

-1 mango, diced

-1/2 cup (30 g) chopped cilantro

-cooked basmati rice, to serve

 

 

 

Heat the olive oil in a large saucepan over medium heat. Add the garlic, celery, onion and bell pepper, and sauté for 5 minutes, until the onion is translucent. Add the jerk seasoning and cook for 2-3 minutes. Stir in the coconut milk, tomato purée, beans, and fresh lime juice and season to taste with salt and freshly ground black pepper. Cover the saucepan with a lid, reduce the heat to low, and simmer for 20 minutes, stirring occasionally.

 

Stir in half of the mango and half of the cilantro, then cover the saucepan and simmer for another 10 minutes. Serve the chili over rice, garnish with the remaining mango and cilantro. Enjoy!

VEGAN RECIPES

Below, you'll find some of my favorite recipes for healthy, nutritious vegan dinners.. and of course lots of proteins.