Vegan Diet Recipes - Wheaton Franciscan Healthcare

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Published on December 02, 2013

Vegan Recipes

Vegan Granola with Almond Milk

Ingredients

1 cup berries
1 6 ounce container vanilla or fruit flavored soy yogurt
2/3 cup homemade granola

Granola

Makes about 6 cups
2 cups rolled oats
1 ¼ cup sliced almonds
¾ cup unsweetened shredded coconut
¼ teaspoon fine sea salt
¼ cup maple syrup
2 tablespoons rice syrup
2 tablespoons safflower oil plus more to grease baking sheet
1 cup dried fruit (raisins, cranberries, apricots, cherries, etc. Just one or any kind you like)

Directions

  • Preheat Oven to 300* F.
  • Spread the oats over a large, rimmed baking sheet. Stir occasionally until lightly toasted. About 15 minutes.
  • In a large bowl, combine the almonds, coconut, and salt. In a small bowl, whisk together the maple syrup, rice syrup, and oil.
  • Stir the toasted oats into the almond mixture. Add the syrup mixture, stirring thoroughly to combine.
  • Grease the baking sheet. Spread the granola evenly on the sheet and bake until golden brown, about 20 to 25 minutes. Note that the mixture will still look and feel wet. Stir in the dried fruit, then cool completely on a wire rack. 
  • Store in an airtight container.

When it’s time for breakfast, layer the granola, yogurt and berries in large bowl or parfait glass. It’s good plain too with a little almond milk. Enjoy!

- Recipe courtesy of Bitchin’ Breakfasts.

Kitcheri

This recipe is a traditional Ayurvedic dish that provides excellent nutrients while cleansing toxins from the body.

Ingredients

½ cup dried, green mung beans
½ cup dry mung dal (split yellow)
1 cup basmati rice
4-6 cups of water. More water makes the dish soupier.
6-7 cups assorted vegetables. Great fall veggies could be yams, carrots, zucchini, and cilantro to garnish.
2-3 tablespoons coconut oil
2 inch piece of ginger root, minced
1 tablespoon turmeric
1 tablespoon cumin
1 tablespoon black mustard seeds
1 tablespoon mustard seed, not black
1 tablespoon fennel seeds
½ teaspoon ground coriander
½ teaspoon fresh cracked black pepper
1 tablespoon sea salt
1 stick Kombu (seaweed)
½ teaspoon cinnamon

Directions

  • Wash the mung beans and soak them in water overnight, 4-8 hours. Drain well.
  • Heat the oil in a large skillet. 
  • Add seeds to the oil and sauté until you hear the seeds pop. 
  • Quickly add the spices, ginger, rice and beans to the mix. 
  • Coat the rice and beans with the spices and seeds. Do this quickly so you don’t burn the spices. 
  • Slowly add the water. 
  • Add the vegetables and Kombu. 
  • Lightly stir all of the ingredients. 
  • Bring the water to a boil. Lower the heat, cover a cook for about 45 minutes to an hour. 
  • Stir in the salt at the very end. 
  • Garnish with fresh cilantro.

- Recipe courtesy of Elephant Journal.

Sweet Potato Salad & Kale Stir Fry

Sweet Potato Salad

Ingredients

4 cups sweet potatoes, diced into 1 inch cubes
1 cup green pepper, diced
¼ cup coriander
For the sauce:
1 tablespoon olive oil
1 tablespoon brown sugar
1 teaspoon vinegar
½ teaspoon yellow mustard
1 teaspoon salt
Black pepper to taste

Directions

  • Boil potatoes in water for 15 minutes or so until tender. Drain and cool. 
  • Add diced green peppers and coriander. 
  • Mix the sauce until blended nicely. 
  • Mix potatoes with sauce and serve. 

It’s good at room temperature as well as cold.

Kale Stir Fry

Ingredients

8 cups of fresh kale
1 cup water with a pinch of salt
2 tablespoons of oil
2-4 tablespoons soy sauce
2 teaspoons brown sugar
½ teaspoon white pepper

Directions

  • Heat oil in a large saucepan over medium-high heat. 
  • Add the kale, water and a pinch of salt. 
  • Cover and simmer for about 5 minutes. 
  • Remove the cover and stir in the remaining ingredients. 
  • Continue to simmer uncovered until all of the water has evaporated.

- Thanks to Yoga Thailand and their Healthy Lifestyle Cookbook for this recipe.

Sweet & Sour Tofu

This great recipe is fast and easy. If you’ve never had tofu, this is a great recipe to try.

Ingredients

2 firm tofu patties
3 cups chopped vegetables (try baby corn, red and green bell peppers, carrots, onions, and zucchini)
2 tablespoon’s tomato ketchup
1 tablespoon white vinegar
3 or 4 tablespoons soy sauce
1 tablespoon veggie soup stock powder
1 tablespoon sugar
Soy oil for cooking
½ cup fresh coriander, leaves and stalks

Directions

  • Heat oil for frying in a large wok or frying pan. Deep fry tofu patties for 5-10 minutes, turning once. The outside of the tofu should be golden brown.
  • Drain the tofu and chop into bite size pieces. Lightly salt and set aside. You can also wrap the tofu in foil and bake in a 350 degree oven for around 20 minutes until the tofu is firm.
  • Heat some in a wok or frying pan and add the vegetables. Stir well. 
  • Add all of the seasonings except the coriander. Stir well and cook about 10 minutes. 
  • Add the tofu to the vegetables. 
  • Add the fresh coriander and cook for an additional 5 minutes. 

It’s really delicious!

- Recipe courtesy of the Yoga Thailand Healthy Lifestyle Cookbook.

Vegan Falafel

Try this sprouted mung falafel with a tangy Yoghurt sauce. The falafel is baked to keep it light.

Ingredients

3 cups of mung beans, soaked overnight
2 tablespoons cumin powder
2 tablespoons coriander powder
3 tablespoons chopped ginger
1 teaspoon black pepper
½ cup chopped, fresh coriander
¼ cup chopped mint
2 tablespoons olive oil + olive oil for drizzling before baking
1 cup bread crumbs

Yoghurt Sauce

2 cups of plain yoghurt
¼ cup fresh mint
¼ cup fresh coriander
1 tablespoon lemon juice
Salt and pepper to taste

Directions

  • Mix all ingredients and you are ready to serve.
  • Cook the mung beans in boiling water until they are soft, about 30 minutes. 
  • Drain the mung beans and let cool until you can handle them. 
  • Add the cumin, coriander, ginger, black pepper and the olive oil. 
  • Mix well with a big spoon until the mung is lightly mashed and all of the spices are well integrated with the mung. 
  • Form the paste into small balls, about 1.5 inches in diameter. 
  • Roll in the bread crumbs and place on a baking sheet. 
  • Drizzle with olive oil and a little sea salt and black pepper. 
  • Bake for 20 minutes, until the outside is slightly crisp. Serve with the Yoghurt sauce.

- Thanks to Yoga Thailand and their Healthy Lifestyle Cookbook for this recipe.

Black Bean Sliders

If the thought of black bean burgers make you cringe, think again. These are definitely worth a try and may become a new family favorite. Not kidding!

Black Bean Patties

Ingredients

4 tablespoons of olive oil
1 onion, finely chopped
1 15 ounce can of black beans, rinsed and drained
1 small carrot, peeled and shredded, about ½ cup
½ cup corn meal
½ cup breadcrumbs
1 tablespoon chili powder
1 teaspoon sea salt
½ cup fresh cilantro
¼ cup water

Directions

  • In a large non-stick skillet, heat 2 tablespoons of the oil over medium heat. 
  • Add the onions and let them cook until tender and lightly caramelized, about 20 minutes. 
  • Transfer onions to a large bowl. 
  • Reserve pan for later use.
  • Add beans, carrots, cornmeal, breadcrumbs, chili powder, salt, cilantro, and water to the bowl of onions. Use a large spoon or your hands to mash it all together. If the mixture is too dry to hold together, add more water, 1 tablespoon at a time.
  • Form the bean mixture into patties, to match the size of your slider buns. In the reserved skillet, heat the remaining 2 tablespoons of olive oil over medium-high heat, and pan fry the patties about three minutes on each site until lightly browned and crisp. Add more oil to the skillet as needed. Drain the patties on paper towels.

Spicy Mango Sauce

Ingredients

1 mango, peeled and cut
½ cup sun dried tomatoes
1 garlic clove
1 tablespoon white or apple cider vinegar
1/8 teaspoon sea salt

Directions

Combine all ingredients in a blender until smooth.

Guacamole

Ingredients

3 ripe avocadoes halved, pitted, and peeled
2 tablespoons lime or lemon juice
¼ cup fresh salsa
Sea salt
Freshly ground black pepper
12-15 mini buns or dinner rolls

Directions

  • In a large bowl mash together the avocado and lime juice, then fold in the fresh salsa. 
  • Season with salt and pepper to taste.

To assemble the Sliders:
Slice each bun in half and layer a couple of teaspoons of Spicy Mango Sauce, 1 Black Bean Patty, and about a tablespoon of Guacamole.

Now take a bite. Aren’t they good?

- This recipe is courtesy of Chloe’s Kitchen.

Avocado Pesto Pasta

Here’s quick and easy pasta you can pull together in 30 minutes or less.

Ingredients

1 pound of fresh linguine
1 bunch fresh basil, save some for garnish
½ cup pine nuts
2 ripe avocados, pitted and peeled
2 tablespoons lemon juice
3 cloves garlic
½ cup olive oil
Sea Salt
Black Pepper
1 cup fresh cherry tomatoes or sun dried tomatoes

Directions

  • Bring a large pot of salted water to a boil and add linguine. Cook according to package directions. 
  • Drain and set aside. 
  • Make the pesto by combining the basil, pine nuts, avocados, lemon juice, garlic and oil in a food processor. Process until smooth.
  • Season with salt and pepper to taste. 
  • Toss pasta with Pesto. 
  • For an extra splash of color and flavor, add the fresh or sundried tomatoes. Top with fresh basil and serve.

- This recipe is courtesy of Chloe’s Kitchen.

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