Table of Contents

10.        Spinach-Potato Tacos  

Cooking delicious, whole-food, plant-based meals is not complicated or time-consuming! These 10 oil-free plant-based dishes are full of fruits, vegetables, whole grains, legumes, herbs, and spices and are ideal for everyday cooking. You'll find lots of inspiration in this scrumptious collection of quick and easy plant-based dishes, including mac and cheese, pizza, pasta, and more.

Following are the recipes:

These single-serve vegan pizzas are made in no time with pita bread as the base. Supreme with avocado and a corn and black bean mixture for a quick family lunch.

30 minutes

6

·        1 cup chopped onion

·        1 cup chopped bell pepper, any color

·        2 cloves garlic, minced

·        ½ teaspoon ground cumin

·        1 15-ounce can black beans, rinsed and drained

·        1 cup fresh or frozen corn kernels

·        6 6- to 7-inch whole-wheat pita rounds

·        1 cup chopped avocado

·        1 cup oil-free salsa

·        2 tablespoons snipped fresh cilantro

·  Preheat the oven to 350 degrees Fahrenheit. Preheat oven to 350°F. Line two baking pans with parchment paper.

·  Bring about 14 cups of water to a boil in a big pot. Cook, stirring regularly, and add additional water, 1 to 2 tablespoons at a time, as needed to prevent sticking, for 10 minutes. Combine the beans and corn in a mixing bowl. Cook, stirring periodically, for another 5 minutes or until flavors are combined, and beans and corn are heated through.

· Put the pita rounds on the prepared baking pans in the meantime. Bake until lightly toasted, about 10 to 15 minutes.

· Avocado should be mashed. Avocado and bean combinations should be spread on pita rounds. Serve with salsa and cilantro on top.

Thanks to its simple ingredients and the rich, almost meaty texture of brown lentils, this quick lentil-vegetable soup is one of our most popular recipes.

2 hours

6

·        2 small onions, finely chopped

·        2 carrots, finely chopped

·        6 small white potatoes, finely chopped

·        1 16-ounce bag brown lentils

·        1 15.5-ounce can fire-roasted tomatoes, diced

·        8 cups vegetable broth or water

·        1-2 cups finely chopped spinach

·        salt and pepper to taste

 

·  Cook on low for 2 hours using all ingredients except the spinach. 5 minutes before the soup is done, add the spinach.

· Season with salt and pepper to taste.

A few essential vegetables, whole grain noodles, and a handful of dried herbs come together in this one-pot soup to make a soothing dish with flavors comparable to chicken noodle soup.

50 minutes

9

·        1 cup chopped onion

·        1 cup chopped celery

·        1 cup chopped carrots

·        6 cups vegetable stock

·        1 teaspoon low-sodium tamari or soy sauce

·        ½ teaspoon dried marjoram, crushed

·        ½ teaspoon dried sage, crushed

·        ¼ teaspoon dried thyme, crushed

·        Freshly ground black pepper

·        3 cups dried brown rice fettuccine noodles or whole-wheat pasta, broken

 

In a 4-quart Dutch oven, combine the onion, celery, carrots, stock, tamari, marjoram, sage, thyme, and pepper. Over high heat, bring to a blemish. Minimize to medium-low heat, cover, and cook for 20 minutes.

Return to a boil after adding the noodles. Now just cook for more than 10 minutes or until the noodles are tender.

Head a baked potato with beans, salsa, and avocado for a quick and healthful supper. Bake a full oven load of potatoes and reheat as needed when you have time.

50 minutes

1

·        1 large baking potato

·        1½ teaspoons nutritional yeast (optional)

·        ½ cup black beans, either canned or prepared as directed for Black Beans 

·        ¼ cup salsa of your choice

·        ¼ to ½ avocado, cubed, sliced, or smashed

·        Salt and black pepper to taste

·        Cilantro for garnish

·        Lime wedges for garnish

·  If baking the potato, preheat the oven to 450°F (230°C) (rather than microwaving it).

·  Allow the steam to escape by piercing the potato with a fork or knife a few times. Relying on the size of the potato, bake for about 40 minutes or microwave for 4 to 6 minutes. To see if the potato is mushy and cooked through, pierce it with a fork or knife.

·  Slice open the potato after it's done and sprinkle on the nutritional yeast if using.

· Combine the black beans, salsa, and avocado in a mixing bowl. If using, flavor with salt and pepper, then top with cilantro and lime.

· Enjoy your delicious and healthy supper!

 

Potatoes and cashews give creaminess, turmeric adds a golden tint, and nutritional yeast and garlic add a deep cheesy taste to this delicious plant-based mac and cheese.

45 minutes

2

·        1 large russet potato, peeled and cut into ½-inch cubes (1½ cups)

·        1 cup chopped carrots

·        ½ cup chopped yellow onion

·        1 teaspoon ground turmeric or 1 tablespoon finely chopped turmeric root

·        3 cloves garlic, minced

·        ½ cup raw cashews

·        ½ cup nutritional yeast

·        1 teaspoon sea salt

·        4 ounces dried whole-wheat or gluten-free pasta

·       Freshly ground black pepper

 

· Mix the potato, carrots, onion, turmeric, garlic, and 2 cups water in a medium saucepan. Over high heat, bring to a boil. Minimize heat to low and cook for 20 minutes, covered.

· Place the cashews and enough water to cover them in a small bowl. Drain after soaking for at least 10 minutes.

· Meanwhile, prepare the pasta according to package directions in a large pot; drain. Drain and rinse with cool water. Return the pot to the stovetop.

· In a blender, puree the potato mixture. 12 cup water, cashews, nutritional yeast, and salt Blend on high for 2 minutes, or until the mixture is smooth and creamy.

· Add the expected quantity of sauce to the pasta and toss to coat. Season with salt and pepper.

The addition of plant milk to the tomato mushroom sauce is the key to making this extremely simple vegan penne: It reduces the acidity of the tomatoes and gives it a smooth, delightful flavor. Expect no leftovers!

20 minutes

10

·        12 ounces whole-grain penne pasta

·        1 medium yellow onion, diced

·        1 pound mushrooms, trimmed and sliced

·        4 cloves garlic, minced

·        2 teaspoons dried thyme

·        1 (28-ounce) can San Marzano crushed tomatoes

·        1 cup unsweetened, unflavored plant milk

·        1 cup chopped fresh basil

·        Sea salt and freshly ground black pepper

 

· A considerable pot of water should be brought to a boil. Penne should be cooked according to the package directions. Drain well and lay aside in a colander.

· Now, in a big saucepan over medium heat, sauté the onions and mushrooms, turning periodically until the onions turn golden and transparent, about 7 to 8 minutes. To keep the vegetables from sticking to the pan, add 1 to 2 teaspoons of water at a time as needed.

· After adding the garlic, cook for 1 minute and then add thyme. Simmer for 10 minutes, stirring regularly, after adding the crushed tomatoes and their liquid. Toss in the plant milk, cooked pasta, and basil, season to taste with salt and pepper, and toss until evenly coated. Season with salt and pepper to taste. Just cook for about 1 minute or until thoroughly heated. Serve immediately. 

These quick wraps create a wonderful, full lunch with the ideal combination of crunchy veggies to soft avocado and mashed white beans. They're also fantastic as an appetizer when chopped into bite-size pieces.

25 minutes

2

·        1½ cups cooked great northern beans or 1 (15-ounce) can rinse and drained

·        1 tablespoon liquid aminos (or tamari or soy sauce)

·        1 tablespoon white balsamic vinegar

·        1 large or 2 small avocados, halved

·        2 tablespoons fresh lime juice

·       2 tablespoons fresh parsley or cilantro, if preferred

·        1 tablespoon diced canned green chiles

·        1 teaspoon garlic powder

·        1 teaspoon smoked paprika

·        ½ teaspoon onion powder

·        Sea salt

·        Freshly ground black pepper

·        2 lavash wraps or large wheat tortillas

·        1 to 2 Roma tomatoes, thinly sliced

·        2 large handfuls of baby spinach

 

· In a large frying pan over medium heat, sauté the beans for 1 to 2 minutes or heated. Cook, occasionally stirring, until the liquid aminos have entirely evaporated. Cook for a few minutes, stirring once or twice until the liquid has evaporated. Remove the beans from the heat and mash with a fork.

· Ladle the avocado flesh into a large mixing basin and mash until smooth. In a large mixing bowl, combine the mashed beans, lime juice, parsley, green chiles, garlic powder, paprika, and onion powder. Mix until everything is well blended. Season to taste with salt and pepper.

· Half of the avocado mixture should be spread on one wrap or tortilla. Add a row of tomato slices across the wrap's shorter dimension, about an inch from one edge, followed by a row of spinach, another row of tomatoes, and yet another row of spinach. Continue rolling the wrap over the first row of tomatoes until it's all rolled up. Cut into three to four parts.

· Serve with the remaining ingredients and the second wrap. Refrigerate for up to three days in an airtight container.

These plant-based burritos are delicious, healthful, and simple to cook. They make a filling lunch or dinner. They'll be ready in no time if you have cooked rice on hand.

20 minutes

8

·        1 medium onion, chopped

·        1 green or yellow pepper, stemmed, seeded, and chopped

·        ½ –1 jalapeño chile, stemmed, seeded and finely diced (add more or less to taste)

·        2 cloves garlic, minced

·        4 cups cooked brown rice

·        1½ cup diced tomatoes (fresh or canned fire-roasted, liquid reserved)

·        1½ cup black beans (or 1 15-ounce can), rinsed well

·        1 teaspoon ground cumin

·        1 teaspoon ancho chili powder (or other pure, mild chili powder)

·        ½ teaspoon chipotle chili powder (or more, to taste)

·        ½ teaspoon smoked paprika

·        Salt and freshly ground black pepper to taste

·        8 7- to 8-inch whole-grain tortillas

 

· Over medium-high heat, heat a deep nonstick skillet. Now just cook, constantly stirring, until the onion begins to brown.

· Cook for another 2 minutes with the pepper, jalapeno, and garlic, taking care not to burn the garlic.

· Add the other ingredients, stir, and simmer for about 15 minutes, stirring constantly. Add a splash of vegetable broth or the tomato juice you set aside if it becomes too dry.

· Season with salt and other seasonings.

· Now just warm tortillas in a dry nonstick skillet over medium warmth for 40 seconds or until warm and malleable, rotating once. To stay warm, cover with a moist cloth.

· Just below the center of each tortilla, spread about 1 cup of the bean-and-veggie mixture. Each tortilla's bottom border should be folded over the filling. Fold in the opposite edges of the tortilla and roll it up. Place the burritos on a dish, seam sides down. Warm the dish before serving. Pass hot pepper sauce if desired.

 

Unlike store-bought vegetable burgers, which are often rich in oil and overly processed ingredients, these delectable vegan patties are made with only a few whole-foods, plant-based pantry staples.

 Ready in:

30 minutes

6

·        1 cup cooked brown rice

·        1 15-ounce can black beans

·        ½ onion, diced

·        ¼ cup corn

·        1 teaspoon cumin

·        1 teaspoon garlic powder

·        ¼ teaspoon chili powder

·        ¼ cup cornmeal

·        2 tablespoons salsa

 

· Bring 12 cups of brown rice and 1 cup of water to a boil in a pot to cook the brown rice. Lessen the heat to a low simmer once the water has boiled. Taste the rice after the water has been absorbed to see it thoroughly cooked. If it isn't ready yet, add a bit more water and continue to cook until it is. Beans should be cooked until mushy, or canned beans should be drained. In a medium basin, mash the beans with your hands, a potato masher, or a fork.

· Preheat the oven to 350 degrees Fahrenheit. Now on a sheet pan, place a piece of parchment paper.

· In a sauté pan, brown the onion. Sweat indicates that the moisture comes from the vegetables; therefore, there is no need for oil. Just remember to keep the pan covered. If the onions begin to stick, a small amount of water can be added. Add corn and seasonings when onions are transparent. Cook for a few minutes longer.

· Combine cornmeal, salsa, vegetables, and rice in a bean bowl. To achieve an even consistency, combine all ingredients in a mixing bowl. Feel free to use your hands for this. After that, shape the mixture into patties. A suitable thickness is 12 inches, and I want mine to be around 3 inches in diameter.

· Preheat oven to 350°F and bake patties for 15 minutes on parchment paper. Bake for another 15 minutes after flipping the patties. Serve with tomato, onion, ketchup, and mustard between two romaine lettuce leaves. Alternatively, instead of the bun, serve the burger on a bed of fresh spinach. Delicious!

 

Tacos are about so much more than picking the type of meat you desire! This soft spinach and potato filling are perfect for simple, delicious plant-based tacos.

50 minutes

7

·        2 large Yukon gold potatoes, scrubbed and cut into small dice

·        1 (10-ounce) package frozen spinach, thawed

·        1 large onion, diced

·        1 medium poblano pepper, seeded and diced

·        2 cloves garlic, minced

·        2 teaspoons ground cumin

·        1 cup unsweetened, unflavored plant milk

·        3 tablespoons nutritional yeast

·        Sea salt and freshly ground black pepper

·        12 corn tortillas

·        ½ cup chopped fresh cilantro

 

· Now just fill a medium saucepan halfway with water and add the potatoes. Bring to a boil, then lower to medium-low and cook, covered, for 10 to 12 minutes, or till when the potatoes are soft when poked with the point of a sharp knife. Deplete the water thoroughly and leave it aside.

· Meanwhile, place the thawed spinach at the bottom of one short end of a clean kitchen towel. Roll the spinach in the towel and twist either end of the roll to squeeze out as much moisture as possible while holding it over the sink. Unroll the paper and lay it aside.

· Cook the onion and poblano pepper in a large skillet over medium heat until softened, 7 to 8 minutes, turning regularly and adding water 1 to 2 tablespoons at a time as needed to keep the vegetables from sticking. Just cook for 1 minute.

· Combine the spinach and potatoes and the plant milk and nutritional yeast in a mixing bowl.

· Now just heat a big nonstick skillet over medium heat. To reheat the corn tortillas, place as many as fit in a single layer in the pan and warm for a few minutes. Extract them from the pan and preserve them warm by covering them with a clean kitchen towel. Carry on with the remaining tortillas in the same manner.

· To serve, divide the potato mixture among the tortillas on individual serving plates or a big platter, spooning it into the center of each. Serve with a garnish of cilantro.