Mains - Whole Food Plant Based Diet

Quick & Easy Plant-Based Curry

Hummus and Sun-Dried Tomato Wrap

Barbecue-Style Portobellos

Veggie Burger

Lentil & Rice Loaf

Greens & Beans Enchilada

Burrito Bowl

Cuban Black Bean Burgers

Polenta Pizza

Mushroom Risotto

Fettuccini Alfredo

Lasagna

Shepherd’s Pie

Quinoa Curry with Mixed Vegetables

Spaghetti with Marinara Sauce

Stuffed Baked Potatoes

Quinoa-Polenta & BBQ Sauce

Baked Falafel with Tzatziki Sauce

Spicy Black Bean Salsa

Vegetable Quiche

Blueberry Balsamic Mint Cauliflower Steaks

Tofu Sofritas Bowls

Perfectly Crispy Baked Tofu

“Hungry Guy” Burgers!

Chickpea Avocado Mash with Lemon

Savoury Vegan Lentil Loaf

Spaghetti & Mushroom Balls

Deli-style Tuna Salad Sandwich with Cashew Mayo

Horst’s Okra Tomato Tagine

Ingredients:
350 g Okra
5-6 tomatoes
2 small onions
2 garlic cloves
1 fresh green chilli (seeds removed)
1 tsp paprika powder
1 small handful of fresh coriander leaves
Juice of 1 lemon

Method:
1. Clean okra and cut into ½ inch pieces
2. To peel to tomatoes cut at the top crosswise, put them 30 secs into boiling water. After cooling off peel the skin off, cut tomatoes in quarters and remove seeds, chop the rest in pieces; if you buy cut tomatoes in the can you can skip this section
3. Chop one of the onions roughly, also garlic, chilli and coriander leaves. Grind everything in a grinder with 4 tbsp water and one tsp paprika powder; leave some coriander leaves for garnishing, the consistency should be like a paste
4. Chop the second onion in slices. Heat a heavy pan which can have a lid put on it later. Put the onion slices to it and saute them for 5-6 mins until they have a light golden brown colour (add a few spoons of water if they start to stick)
5. Reduce heat and add the coriander paste into the pot and stew for 1-2 mins with middle heat
6. Add the okra, the tomatoes, lemon juice and 120 ml of water. Stir well, put lid on the pan and have it stew for about 15 mins until the okra is done, if you want, add ras el hanout spice to it

You can serve this with whole-grain rice or with couscous or tabbouleh.

(Thanks to Horst for the recipe.)

Enchilada Casserole

Sweet Potato Tacos

Lentil and Cauliflower Rice Tacos

Full Mudammas

Ingredients:

1-pound dry fava beans
6 cups water (for soaking the beans) plus an additional 6 cups for cooking
2 beefsteak tomatoes, died
1 red onion, chopped
1/2 cup coriander/cilantro, chopped
2 tablespoons of garlic pasted
2 tablespoons of tahini
1/4 teaspoon white pepper
Juice of one medium freshly squeezed lemon
2 jalapeno peppers chopped

Instructions:

Wash the beans and boil for 10 minutes in salted water. Remove from heat, cover, and let the beans soak for one hour.

After the beans have soaked, drain the water and wash the beans a second time.

Place the beans in a 3-quart Dutch oven and combine with all other ingredients.

Cook over medium heat, covered for one hour. Stir every 15 minutes.

When the beans have cooked for about 45 minutes, take a wooden spoon and mash some of them to create a gravy or paste. Continue to cook the beans for an additional 15 minutes or until they are soft.

Yields 3 to 4 servings.

The (modified) Ful Mudammas recipe is courtesy of Chef Beverly Kumari. This and many other vegan and vegetarian dishes are available in her book, Nouveau V: The New Renaissance of Vegan & Vegetarian Cuisine.

Heather McDougall’s Chilli

Preparation Time: 10 minutes
Cooking Time: 6 hours in a slow cooker
Servings: 6-8

Ingredients

1 15 ounce can kidney beans, drained and rinsed
1 15 ounce can black beans, drained and rinsed
1 15 ounce can pinto beans, drained and rinsed
1 cup frozen corn
1 red bell pepper, diced
1 yellow bell pepper, diced
1 red onion, diced
1 28 ounce can fire roasted diced tomatoes
1 cup vegetable broth
5 garlic cloves, minced
1 heaping tablespoon chili powder
1 teaspoon ground cumin
1 teaspoon ground coriander
1 teaspoon Ghirardelli cocoa powder (unsweetened)
1/2 teaspoon garlic powder

Method

Put all ingredients into a slow cooker and cook on high heat for 6 hours.

Asian Noodles & Vegetables

Italian Pasta Marinara

Leek, Mushroom, Kale and Pea Subji

Prep 8 min
Cook 30 min
Serves 4

Ingredients

1 tsp cumin seeds
1 tsp fennel seeds
1 tsp black mustard seeds
1 onion, peeled and finely chopped
3 garlic cloves, peeled and finely chopped
3 leeks (about 500g), trimmed and finely sliced
600g chestnut mushrooms, quartered
1 ¾ tsp red chilli powder
½ tsp ground turmeric
200g kale, chopped
150g frozen peas

Method

Put the cumin and fennel seeds in a mortar, and bash until they’re fairly well ground.

Heat the a large frying pan for which you have a lid, then add the ground spices and the mustard seeds, and stir-fry for a minute, adding small amounts of water to stop them from sticking, until the cumin turns a shade darker. Add the onion and cook, stirring often, until soft – around six minutes – then add the garlic and cook for two minutes more. Only add enough water to keep ingredients from sticking to pan – you may not need any, depending on the moisture content of the onion.

Add the leeks and cook until they’ve softened and unravelled – around five minutes – then add the mushrooms. It will seem as if there are too many to fit in the pan, but they will soon wilt.

After five minutes, when the mushrooms are juicy, add the chilli and turmeric, then stir in the kale, and cook for eight minutes, until the stems and leaves are tender. Throw in the peas and cook for two or three minutes more, until they are hot and soft.

Serve with hot chapatis and a dairy-free yoghurt of your choice.

(Taken and adapted from Meera Sodha’s vegan recipe for leek, mushroom, kale and pea subji – basically removing the oil and salt).