Vegan and Vegetarian Support in Kansas City


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The Garden of Vegan: How It All Vegan Again!

 


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The New Vegan Cookbook: Innovative Vegetarian Recipes Free of Dairy, Eggs, and Cholesterol

 


Vegan Planet: 400 Irresistible Recipes with Fantastic Flavors from Home and Around the World

 


The New Laurel's Kitchen: A Handbook for Vegetarian Cookery and Nutrition

 


Lorna Sass' Complete Vegetarian Kitchen: Where Good Flavors and Good Health Meet

 


The Voluptuous Vegan: More Than 200 Sinfully Delicious Recipes for Meatless, Eggless, and Dairy-Free Meals

 


Everyday Vegan: 300 Recipes for Healthful Eating

 


Sinfully Vegan: Over 140 Decadent Desserts to Satisfy Every Vegan's Sweet Tooth

 


The Everyday Vegan

Simple Vegan and Vegetarian Recipes

Jump to Section:
- Beverages
- Breakfast
- Desserts
- Lunch/Dinner
- Sauces

Although lots of simple foods are vegan (chips and salsa, peanut butter and jelly sandwiches, salads, pita and hummus, veggie sandwich with salad dressing instead of cheese), it's always good to experiment with a variety in order to keep your palate pleased. Here are some simple, easy, cheap vegan recipes anyone can use, and some common recipes you might have forgotten about. if you know of any recipes we should add!

Also be sure to visit VegWeb's Quick and Easy Recipes pages for lots of tasty, quick, simple ideas. VegWeb has one of the most comprehensive vegan recipe sites online.

Learn to invent your own recipes:


Beverages
Fruit Spritzers ("Healthy Soda Pop")

Ingredients:

  • Juice of choice (any amount)
  • Carbonated water (any amount)

Directions:

Mix 2 parts carbonated water to 1 juice (or mix it half and half if you like it more acidic). An extremely healthy way to fill your craving for a carbonated beverage, and much cheaper than purchasing Fruit Spritzers at the store. I like to make this on the fly, one glass at a time.

Milkshake

Ingredients:

  • 1 cup soy milk (other other milk alternative, such as almond milk)
  • 1 banana
  • 1 - 2 tablespoon sweetened chocolate powder or carob powder (for a chocolate flavor) Add more if desired. You can also use chocolate syrup.
    OR
    1 cup frozen or fresh fruit/berries of choice (for a fruit-flavored shake)
  • 2 tablespoons cashews (optional)

Directions:

Pour milk into blender. Add the remaining ingredients. Blend until smooth. This is super healthy!


Breakfast

French Toast

Ingredients:

  • 1/2 cup soy milk (or milk alternative of choice, such as almond milk or rice milk)
  • 2 tablespoons oil
  • Seasoning: 1 pinch of salt, 1 teaspoon cinnamon, 1/2 teaspoon nutmeg, 1/2 teaspoon vanilla extract, 3 teaspoons sugar
  • 1 tablespoon flour
  • 2 tablespoons cornstarch
  • 4 slices of bread
  • Syrup of choice (maple recommended)
  • Powdered sugar (optional)

Directions:

Mix all ingredients together except for syrup and powdered sugar. Whisk. Dip bread slices individually into mixture. Over medium/low heat, on a well greased pan, lay slices flat down. After a few minutes, turn slices, they should be a light brown. Slices should turn easily when done. Fry for another 1 to 2 minutes before removing.

Sprinkle some powdered sugar on top and dip into syrup.

Serves: 2

Preparation time: 10-20 minutes

Pancakes or Waffles (Extra Fluffly)

Ingredients:

  • 2 1/2 cups flour
  • 2 tablespoon sugar (turbinado recommended but not necessary)
  • 2 tablespoon baking powder
  • 1 tablespoon vegetable oil
  • 1/4 teaspoon salt
  • 2 1/2 cups vegan soymilk or water
  • 2-3 dashes of lemon juice (optional)

Tip from VegKC: Try using 2 cups whole-wheat pastry flour with 1/2 ground flaxseeds, instead of 2 1/2 cups regular flour, for something that's much healthier and every bit as tasty.

Directions:

This recipe, simple as it is, always gets requested! Lightly mix all ingredients in a fairly large bowl; leave 5-10 minutes to rise. It's important only to mix the batter enough to moisten (DON'T OVERMIX), as overmixing will make the pancakes tough and thick. Gently fold down; leave again for 5-10 minutes if you have the time, and gently fold down again. (I don't usually bother, since everyone's starving!) Cook medium to medium-high on an oiled skillet until golden, carefully breaking apart any large lumps with the spatula. Serve immediately.

Serves: 4
Preparation time: 20-30 mins


Desserts
Brownies

Ingredients:

  • 3/4 cup vegan margarine
  • 2 cup sugar (turbinado recommended but not necessary)
  • 1 1/2 cup flour
  • 1/2 cup cocoa powder
  • 1/2 teaspoon baking powder
  • 1/4 teaspoon salt
  • 1 cup applesauce
  • 2 teaspoon vanilla

Directions:

Preheat oven to 350. Mix all of the ingredients, putting aside 1/2 cup of chocolate chips. Spread into oiled 9x13 pan. Sprinkle remaining chocolate chips over the top. Bake for 30-35 minutes or until knife comes out clean.

Serves: 12
Preparation time: 5 mins, cook 1/2 hour

Chocolate Cake or Cupcakes

Ingredients:

  • 1.5 cups flour
  • 1 cup sugar
  • 3 tbl cocoa or carob powder
  • 1 tsp baking soda
  • 1/8 tsp salt
  • 4 tbl oil
  • 1 tsp vanilla
  • 1 tbl vinegar
  • 1 cup cold water

Directions:

Preheat oven to 350 degrees. In an large mixing bowl, combine the dry ingredients. Add the wet ingredients and mix thoroughly. Transfer to lightly oiled or nonstick 9-inch cake pan or equivalent. Bake for 35 minutes.

Variation: To make cupcakes instead, use lighly oiled or nonstick muffin tins and bake for 25 minutes.

Soda Pop Cake

One regular-sized (12 oz.) can of soda pop can be substituted for the oil/egg combo required by most boxed cake mixes. Follow the rest of the directions as it says on the box and use with the canned icing of your choice. Also great for cupcakes!

Tip: For a completely vegan cake, remember to select a cake mix and icing that doesn't have egg/dairy listed in the ingredients.

  • Lemon-Lime Soda Pop w/ Yellow Cake Mix ("7-UP® Cake"): Yellow cake mix + a regular 12 oz. can 7-UP® (or a similarly flavored lemon-lime soda pop). Follow the directions on the box, using the can of soda pop instead of the required oil and eggs. The resulting cake will be light, fluffy, delicious, and super-moist with a slightly lemony flavor.

    For bolder or more interesting flavors, try yellow cake mix with Mountain Dew® (remember, this is caffeinated!), strawberry-flavored soda pop, or orange-flavored soda pop.
     
  • Dr. Pepper® w/ Chocolate Cake Mix ("Dr. Pepper® Cake"): Chocolate cake mix + a regular 12 oz. can Dr. Pepper® (or Mr. Pipp® or similarly flavored soda pop). Follow directions on box, using the can of soda pop instead of the required oil and eggs. The resulting cake will be light, fluffy, delicious, and super-moist with a lightly spiced flavor.

    For bolder or more interesting variations, try chocolate cake mix with Coca-Cola®, root beer, or Pepsi®.

Lunch/Dinner
Angel Hair Pasta with Mushrooms & Tomatoes

Ingredients:

  • 2 portabella mushrooms, chopped (or any mushrooms)
  • 1 can diced tomatoes, drained
  • Cooked angel hair pasta (enough for two)
  • Vegan parmesan cheese (optional)
  • Olive oil
  • Balsamic vinegar
  • Garlic powder
  • Onion powder
  • Dried basil

Directions:

Saute mushrooms in olive oil on medium heat until soft. Add tomatoes, garlic & onion powders, dried basil and splash of balsamic vinegar. Saute for another 5 minutes, then add tomatoes. Saute for another 10 minutes or until flavors mingle. Serve on angel hair pasta and sprinkle with soy parm.

Serves: 2
Preparation time: 5-10 minutes

Beans and Rice 

Ingredients:

  • 2 (15-ounce) cans or 1 (30-ounce) can of beans of choice (recommendations: black, red, pinto, or kidney), undrained
  • 1 teaspoon pepper
  • 1/2 teaspoon paprika
  • 1 teaspoon garlic powder (or one or two cloves fresh, chopped)
  • 1 teaspoon chili powder
  • 2-3 cups hot, cooked rice (brown or white)
 

Directions: 

Combine the beans, pepper, paprika, and garlic in a large saucepan and cook over medium heat until bubbly. Mash some of the beans in the ban with a potato masher or spoon. Stir constantly and cook for about 20 minutes. It’ll be kind of mushy. Mix with rice.  

Cheap Baked Rice

Ingredients:

  • 1 cup rice
  • 1 cup water
  • 1 can vegetable soup (check ingredients)
  • 1 veggie bouillion cube, "melted" in 1/4 cup water
  • Optional: 1 potato, cut into small cubes

Directions:

Put everything in a baking dish, cover. Bake on 350 deg, for about an hour or until rice is finished. You may need to add a bit more water near the end of the cooking if the rice is not done and it seems a bit dry.

Serves: 4
Preparation time: 5 mins, cook 1 hr

"Egg" Salad Sandwich

Ingredients:

  • 1/2 lb firm regular tofu, mashed (about 1 cup)
  • 2 green onions, finely chopped
  • 2 tbl pickle relish
  • 1 tbl vegan mayonnaise (available at health food stores or the health food section of many grocery stores)
  • 1 tsp mustard
  • Spices: 1/4 tsp cumin, 1/4 tsp turmeric, 1/4 tsp garlic powder
  • 8 slices whole wheat bread
  • 4 lettuce leaves
  • 4 tomato slices

Directions:

Combine the mashed tofu with all but the last three ingredients. Mix thoroughly. Spread on bread and garnish with lettuce and tomato. Makes four sandwiches.

Footlong Veggie Sub Sandwich

Ingredients:

  • 1/4 cup shredded lettuce
  • 1/4 cup black sliced olives
  • 1/8 cup sliced onions (any variety)
  • 1/8 to 1/4 cup sweet peppers
  • 1 footlong subroll (such as wheat)
  • 2 slices vegan cheese (optional)
  • 1 to 2 tablespoon tangy vegan mustard or reg. mustard
    (can substitute condiment)
  • Add more veggies if desired

Directions:

Slice open sub roll. Layer all veggies in sub roll. Add vegan cheese if desired. Top with desired condiment. Close sub roll. Cut in half. Eat with favorite chips or fries! Very Very Delicioso!

Serves: 1
Preparation time: 10 min.

Fried Rice 

Ingredients:

  • 4 cups chopped fresh or frozen vegetables (any kind you like)
  • 3 cups cooked rice (brown or white)
  • 1/4 cup soy sauce and/or teriyaki sauce (or more)
  • 1-2 tablespoons oil or water
 

Directions: 

 

In a large skillet, cook the vegetables in a small amount of water, broth, or oil until tender-crisp (about 5-8 minutes, depending on what your vegetables are). Add the soy sauce and rice and cook until warmed through and the veggies reach your desired tenderness.  

Lentil Veggie Soup

Ingredients:

  • 1.5 cups lentils (any kind)
  • 6 cups water
  • 2 cubes vegetable bouillon
  • 1 small onion, chopped
  • 3 to 4 cloves garlic, chopped
  • 2 carrots, peeled and chopped
  • 2 celery stalks, chopped
  • 3 bay leaves (optional)
  • Salt and pepper to taste

To prepare soup: Combine all ingredients in a stock pot and simmer for 1.5 hours. Remove bay leaves and serve.

Garlic Broccoli

Ingredients:

  • 1-2 florets of broccoli
  • 2-4 large cloves garlic
  • Olive oil
  • Salt (to taste)
  • Pepper (to taste)

Directions:

Place a large pan on the stove and put enough olive oil to thinly coat the bottom. Crush your garlic (I like a lot, but 2 should suffice if you're not as big of a fan).  Place the crushed garlic into the oil and turn on the heat (medium-high).  Stir olive oil and garlic for about 2-3 minutes until the whole skillet is hot, then add the broccoli (washed).  Saute the broccoli for 3 to 5 minutes. Cover and let sit for 15 minutes. The broccoli will continue to cook and soften.

Serves: 1-2

Preparation time: 15 - 20 minutes (give or take)

Grilled Vegetables

Ingredients:

  • Veggies (recommendations: eggplant, zucchini, and/or squash)
  • Olive oil
  • Spices (recommendations: basil and rosemary)

Directions:

Clean and slice vegetables into quarter-inch slices, lengthwise; brush with olive oil, and sprinkle with spices; either grill in a skillet or outside on BBQ grill. They grill fast and can stick, so brush grill with olive oil and watch closely.

Serves: 4 (depends)

Preparation time: 15

Grilled Spinach Artichoke Sandwiches

Ingredients:

  • Sliced sourdough bread (2 slices per sandwich)
  • Vegan mayonnaise (optional, available at health food stores)
  • Sliced tomato
  • Marinated artichoke hearts
  • Fresh spinach
  • Olive oil

Directions:

Lightly brush olive oil on the sourdough slices and grill until lightly toasted. Layer mayo (lots of it), spinach, tomato, marinated artichoke hearts. For a change of pace, use vegan cheese or pesto sauce or instead of mayo. For a healthier alternative, just lightly toast the sourdough instead of grilling it. Tasty, quick, yummy!

Serves: 1

Preparation time: 5 min

Marinated Raw Vegetables

Ingredients:

  • 1 lemon (juiced)
  • 1 cup red wine vinegar (or balsamic vinegar, or other vinegar of choice--in a pinch, you can even use Italian dressing)
    Tip: If you use a bitter vinegar, try adding a couple pinches of sweetener.
  • 3 cloves garlic, finely minced (optional)
  • spices: salt, pepper, basil, orgegano to taste (optional)
  • Vegetables of choice, chopped into small pieces
    (recommendations: broccoli, cauliflower, stingbeans, zucchini, tomato, or any other tasty veggie--can be used alone or mixed together)

Wash the veggies and set aside. Make the marinade by mixing the rest of the ingredients. Taste the marinade. Add spices as desired until it's flavorful and tasty. Feel free to experiment! Once it's tasty, pour enough of it over the veggies to coat them well. Toss/mix the marinade with the veggies. Serve immediately--but best when chilled overnight.

Mashed Potatoes

Ingredients:

  • 1 tsp olive oil
  • 5 large baking potatoes, peeled and cubed
  • 2 tablespoons margarine
  • 1/2 cup soymilk (or other milk alternative--such as rice milk, almond milk, etc.)
  • Salt and pepper to taste

Directions:

Boil potatoes until tender. Drain and mash well. Add margarine, soymilk, salt, and pepper. Mix thoroughly.

For variety, you can try adding garlic salt instead of regular salt.

Oven Fries 

Ingredients: 

  • 2 medium baking potatoes
  • 1/2 teaspoon garlic salt
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon black pepper
  • 1 tablespoon Italian salad dressing, melted margarine, or oil (your choice)

Directions:

Preheat oven to 425F.  

Cut the potatoes into French fry-like sticks. You can peel them first or leave the skins on. Combine your potato sticks and the remaining ingredients in a medium bowl and stir until all the potato sticks are coated. Spread the fries out on a lightly oiled baking sheet and bake for 25-30 minutes, flipping the fries every 10 minutes to keep them from burning. Serve hot, with ketchup or any other condiment you enjoy with fries.

Pita Rollups with Spinach & Rice

Ingredients:

  • Minute Rice, 2-4 servings
  • Package of raw spinach
  • 2 tomatoes
  • 2-4 pitas
  • Olive oil
  • Hummus or vegan salad dressing of choice
  • assorted herbs and spices (dill, garlic, cumin, cilantro, etc)

Directions:

Prepare Minute Rice according to directions (if speed is not an issue, and you prefer, any other rice is fine and just as tasty). Prepare rice according to directions.

While rice is cooking, begin steaming spinach. Be generous—spinach cooks down.

Chop tomatoes.

When rice is finished (about five minutes if using Minute Rice), add as many spices and herbs as you'd like. A good combination is fresh (or dried) dill, cumin, salt, black pepper, and dried garlic. Add margarine if you choose.

When spinach is finished, add a tiny bit of olive oil to a saute pan and warm pitas to desired crispness.

When pitas are warm, create a "wrap" by adding as much rice, spinach, and chopped tomatoes as desired. Dollop or drizzle the hummus/dressing, and eat like a taco.

Very messy, but very yummy (and fast!)

Serves: 2-4
Preparation time: 10 min.

Pizza

Ingredients:

  • 3 cups flour of choice (recommended: 2 cup unbleached all purpose flour and 1 cup whole wheat flour, or 3 cups wheat pastry flour)
  • 1 tablespoon baking powder
  • 12 oz. beer
  • 2 cups (approximately) of sauce (recommended: marinara sauce or pesto sauce)
  • Toppings (veggies of choice, chopped or sliced thin)
  • Grated vegan cheese of choice like as Vegan Gourmet brand (optional)

Directions:

Preheat oven to 400. Combine flour, baking powder, and beer in a large bowl. Dough does not have to rise at all, but will be fairly wet and sticky.  Press into oiled cookie sheet (12 x 18 or slightly smaller works well).  If it seems too sticky to work with, sprinkle a little flour on it as you pat/press it into the pan.

Top with your favorite sauce & toppings. Bake 20-25 minutes or until dough is browning & crisp around edges.

Serves: 4-6

Pumpkin Soup

Ingredients:

  • 1/2 cup onion, chopped
  • 3 cloves garlic, minced
  • 1 tablespoon olive oil
  • 1 (15-ounce) can unsweetened pumpkin puree
  • 2 cups unsweetened soy milk (or other milk alternative, such as rice milk)
  • salt to taste
  • 1/2 teaspoon ground sage
  • 1/2 teaspoon ground black pepper

Directions:

Saute the onion and garlic in the olive oil over medium heat for about 5 minutes. Remove from heat and poor into a large pot. Add the remaining ingredients and cook until the soup begins to boil. Reduce heat to low and simmer for about 4 to 5 minutes. Serve hot.

Veggie Sandwich

Ingredients:

  • 2 slices of any kind of bread (example: what, sourdough, sprout, bran, etc.)
  • Lots of veggies (recommended [all of the following]: sliced avocado, sliced banana pepper or peppercinnis, sliced bell pepper, sliced cucumber, lettuce, pickle slices, red onion, sprouts, and sliced tomato)
  • Condiment(s) (recommended: vegan mayo, pesto, salad dressing, or mustard, etc.)
  • Seasoning as desired (recommended: salt and pepper to taste and/or Italian seasoning)

Directions:

Easiest and fastest way to make this sandwich is to have everything out or you might miss something. Bread first, spread the condiments on.  First slice (top): sliced cucumbers, sliced pickle, banana or peppercinni peppers, sprouts. Second slice (bottom): Lettuce, sliced bell peppers, sprouts, sliced red onion, sliced avocado. Salt and pepper for taste, or not.

Join the two sides, carefully. Cut in half and enjoy!

Serves: 2

Preparation time: 5-7 min.

Veggie Kabobs

Ingredients:

  • Veggies of choice, chopped largely (recommendations: 1 medium eggplant,     2 small zuchini, 1 or 2 red or green bell peppers, 8 medium button mushrooms, 2-4 small-medium yellow onions)
  • 1/4 cup cider or balsamic vinegar (or vinegar of choice)
  • 1 tablespoon dijon mustard
  • 1/2 teaspoon rosemary
  • 2 or more cloves garlic chopped
  • Salt and pepper to taste

Directions:

Wash and cut the vegetables into chunks about 1 inch thick (the peppers won't be this thick, but cut them into large pieces). Place the chunks into a large bowl. In a separate bowl, combine the remaining ingredients. Pour this liquid over the vegetables and, using your hands, turn the ingredients to ensure each piece is well coated. Cover the bowl with plastic wrap and marinate in the refrigerator overnight.  

To cook: preheat the oven to broil (or use a barbeque pit) and thread the vegetables onto skewers (if you don't have skewers, you can continue without them and have roasted veggies instead of kabobs). Reserve the marinade to baste kabobs. Place the skewers in a broiler pan and cook under the broiler for 10-15 minutes. Baste the cooking kabobs with the marinade periodically during the cooking. Serve over rice or couscous with the leftover marinade as a light sauce.  This is great as leftovers, too.

Serves: 4-6
Preparation time: 30 min.


Sauces
"Cheese" Sauce
(Non-Dairy)

Ingredients:

  • 1 cup + 2 tablespoons water
  • 1/4 cup nutritional yeast (not brewer's yeast or active yeast) This is available in health food stores and some grocery stores. Nutritional yeast adds protein and lots of B-complex vitamins. It has a naturally cheesy flavor.
  • 2 tablespoons cornstarch
  • 1 tablespoon flour
  • 1 teaspoon lemon juice
  • 1/2 teaspoon garlic granules
  • 1/2 teaspoon salt
  • 1 tablespoon canola oil (optional) The oil adds richness and helps it melt better, but the cheese still only contains 2.6 grams of fat per 1/4 cup.

Place all the ingredients into a small saucepan and stir over medium heat until it starts to thicken, then let it bubble for 30 seconds. Whisk vigorously. It will become very thick.

Microwave option: Pour the mixture into a microwave-proof bowl; cover, and cook on high for 2 minutes. Whisk, then microwave for 2 more minutes, and whisk again.

Drizzle over pizza or other food and then broil or bake until a skin forms on top. Alternatively, refrigerate in a small, covered plastic conatiner for up to one week. It will become firm and spreadable. Spread on bread or quesadilas for grilling.

Pesto Sauce

Ingredients (use vegan versions):

  • 2 cups of fresh basil leaves, stems cut off
  • 2 to 2 1/2 big cloves of garlic, sliced down the middle
  • 1/4 cup of pine nuts
  • 1/2 cup of extra virgin olive oil (preferred) or water
  • 1/3 cup of grated non-dairy cheese, veggie cheese/soy cheese, soy parmesan, etc.

Directions:

Add all the ingredients at once into a blender or food processor.  Mix until almost liquified. Approximately 1-3 minutes. Use on pasta, use as a condiment on sandwhiches. Lots of tasty uses.

Serves: a lot...

Preparation time: 5 mins.



 


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