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Archive for the ‘Mains’ Category

As far as the fake meat debate goes, I’m skeptical. The long list of suspicious ingredients in the super-processed wannabes makes me nervous.  So, you’re not going to find any ‘facon’ in this BLT!  It’s made with beets, which, when fried, take on a crispy/chewy balance that resembles bacon in a non-creepy fashion.

The curly fries, another superb product of the ‘Spirooli’ (the potato can be sliced if you don’t have a Spirooli), together with the BLT, make a casual and satisfying comfort meal that would rival your favourite café anyday!

Ingredients for two sandwiches:

1 large red beet

4 leaves of green leaf lettuce

4 slices of your favorite bread

1 large roma tomato, sliced

2 tbsp Vegenaise

4 tbsp Dijon mustard

2 tbsp fresh dill, chopped

1-2 potatoes

fresh cracked salt and pepper

Method:

Using a potato peeler, peel slices of beet the length of bacon strips and fry them in oil at medium heat with salt and pepper, turning often until slightly crispy on the outside.  In a separate small bowl, combine Veganaise, mustard and dill, and stir together.  Spread an ample amount of mustard sauce on both slices of bread (I warmed the bread first), and add the beet, lettuce and tomato.

Fry potatoes in oil for about 10-12 minutes at medium-high heat until desired crispiness is obtained.

Serve with sauce on the side for dipping, and your favorite vegan beer for that authentic comfort-food, warm belly feel.

~The Vegan Project

 

 

 

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These stuffed peppers are beautifully colourful and have such a great blend of flavours.  The sweet corn balances out the hot and smokey cajun spices perfectly. They are pretty filling on their own, but made with smaller peppers or cut in half, could be a lovely first course at a dinner party.

Ingredients:

1/2 cup dry red quinoa

4 large peppers, similar in stature (cut off the tops and chop up to add to the filling. Scoop out the seeds and white lining to make a little bowl.)

2 tablespoons olive oil

1 small onion, chopped

4 cloves garlic, minced

4 crimini mushrooms, finely diced

2 scallions, chopped

1/2 cup canned corn

1 cup black beans

2 teaspoons cajun spice mix

1/4 cup chopped fresh cilantro

Method:

Preheat your oven to 350F

In a small pot mix 1/2 cup of dry red quinoa with 1 cup water and bring to a boil. Then reduce heat and simmer, covered for 15-20 minutes.

While the quinoa is cooking, saute the onion and garlic on medium heat with the olive oil.  Add the mushrooms, pepper tops and cajun spice mix and let cook for 10 minutes or so.  When the quinoa is done, fluff it up a bit and toss it in the pan and mix well.  If your pan will fit the black beans and corn, go for it and mix it all up.  If not, put everything in a large bowl (including cilantro) and mix well.  Place the peppers in a square baking dish (this helps to keep them close together to avoid falling over) and stuff the peppers right up to the top.  If there is any mixture left over, eat it! Bake for about 30 minutes, but of course times may vary according to pepper size.  Remove from the oven and sprinkle fresh cilantro on top.  You might want to let them sit for 5 minutes as they are really hot coming out of the oven.

Enjoy!

~The Vegan Project

 

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This hearty open faced sandwich is perfect for brunch or even a light supper. The creamy, cheesy mushroom sauce is savoury and comforting, and is a perfect counterpoint to the bright and fresh tomatoes and smoky tempeh bacon. Putting the salt and pepper directly on the tomatoes brings out their lovely, rich flavour.

Ingredients:

1 firm ripe organic roma tomato

1 cup sliced mushrooms

6 slices Turtle Island Foods Smokey Bacon Tempeh

Two thick slices organic Ancient Grain (whole grain) bread

1 heaving tablespoon Asano Miso

1 tbsp Earth Balance Vegan Buttery sticks (vegan butter)

Handful of Daiya cheddar shreds

1 tbsp minced garlic

A splash or two of almond milk

Salt and Pepper

Method:

Melt earth balance in a pan on high heat. Add chopped mushrooms and brown til golden.

Turn pan to medium heat and add garlic. Sweat garlic and mushrooms for 2 minutes.

Mix in miso and Daiya shreds. Add a splash of almond milk to bring the sauce together. Turn down to low heat let sauce thicken, stirring occasionally.

Toast bread in toaster.

Brown tempeh in non-stick pan.

Slice tomato and place on toast. Salt and pepper the tomato slices to taste.

Place tempeh on tomato slices.

Smother entire sandwich with the creamy mushroom sauce.

Enjoy!

*Courtesy of Jenny Duffy

~The Vegan Project

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This recipe is a variation of The Post Punk Kitchen’s legendary vegan sausage recipe.  We thought some poultry seasoning and dried cranberries would give this version that holiday feel.  The backbone of the vegan sausage is the vital wheat gluten and mashed beans.  From there the possibilities are endless!  Check out these ones at the PPK sausage forum.

1/2 cup pinto beans

1 cup vegetable broth

1 tablespoon olive oil

2 tablespoons soy sauce

3-4 garlic cloves, minced

1 1/4 vital wheat gluten

1/4 cup nutritional yeast

1 1/2 teaspoons fennel seeds

1/2 teaspoon chili flakes

1 teaspoon poultry seasoning

1 teaspoon pepper

1/4 cup chopped dried cranberries

Before mixing your ingredients, get your steaming apparatus ready.  Bring water to a full boil. The rest of the recipe comes together very quickly.

Have ready 4 sheets of tin foil. In a large bowl, mash the pinto beans until no whole ones are left. Throw all the other ingredients together in the order listed and mix with a fork. Divide dough into 4 even parts. Place one part of dough into tin foil and mold into a sausage shape about a 5 inches log. Wrap dough in tin foil and twist both ends.  Place wrapped sausages in steamer and steam for 40 minutes.  Be careful when you remove the sausages and open them up – hot steam!  The sweet cranberries and savoury spices work wonderfully together and are perfect for a holiday meal.  Slice up the leftovers and pan fry for breakfast the next morning…YUM!

~The Vegan Project

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This simple Mediterranean-inspired dish is flavorful, satisfying, and made of all raw vegan ingredients. If you can’t get your hands on a Spirooli, you can substitute with your pasta of choice or just thinly sliced zucchini. I found a ‘Spirooli’ on Ebay for $39 bucks, and whenever I use it, I marvel at its simple brilliance.  It basically takes a zucchini (or carrot, beet, etc) and turns it into thick, thin, or super thin noodles.

Ingredients:

1 zucchini, sliced thinly or made into noodles

2 green onions chopped

2 whole tomatoes, chopped

1/4 cup red onions

7 big basil leaves chopped

¼ cup of chopped kalamata olives

cracked pepper

½ avocado

Dressing:

¼ cup olive oil (or hemp oil for a change)

1 whole lime

1 clove of garlic, minced

½ tsp sea salt

Combine all veggies & olives, except the avocado. Toss in a medium sized bowl, mixing well. Combine dressing ingredients in a jar, shake it up, and add to the veggies. Mix everything together, garnish with sliced avocado, and top it off with a generous dose of cracked pepper.  Tip: add the tofu feta Bridget prepared for her vegan greek salad.  Enjoy!

~The Vegan Project

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I’m going to share a little Vegan Project family favourite with you today.  This is a dish I make a lot, about once a week. This dish is so convenient, using ingredients I always have on hand.  Not always having zucchini, I often make it with just onions!  It is deceptively delicious and captures the beauty in simple italian cooking.  Our friend Alessio first introduced us to this (thank you) and ever since we’ve been hooked!

You’ll need…

1 box of spaghetti (cook al dente according to instructions)

1 large onion, chopped

1 zucchini, thinly sliced

olive oil

salt and pepper

Cook the onions in a large pan in a generous amount of olive oil on low.  After about 10 minutes add the sliced zucchini and cover with a large lid that fits inside the perimeter of the pan.  This will help to speed up the cooking process and achieve golden edges throughout.  Check a couple of times and stir.  When the noodles are done add them to the pan and toss around for a minute or two to coat them evenly with the sweet onion oil.  Now add the salt and pepper generously as well, toss one more time, and you’re done!  I promise you will LOVE this pasta.  It will be our little secret…

~The Vegan Project

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Feeling a bit weak or low on energy?  After eating this yummy salad, you can practically feel the nutrients feeding your muscles (recipe below).

The consumption of adequate protein is a primary concern to the discerning vegan.  In fact, the most common question I get from other athletes is ‘how do you get enough protein in a vegan diet?’  It’s definitely something to be conscious of.  Protein is necessary to feed your muscles, and deterioration of lean muscle mass is not something you want to experience.  Not only can your lean muscle mass decrease, which can lead to unwanted weight gain, but weak muscles are much more susceptible to injury.

Protein sources closest to their original state are ideal for assimilation.  For example, a raw organic sunflower seed is considerably less altered when compared to a packaged, processed protein supplement deriving amino acids from soy, pea, hemp, etc.  I have nothing against protein supplements –  I use them every day – but the more natural fuel you can give your body, the better.

Enjoy this delicious, warm salad made with kale, one of the most nutrient-dense veggies available, and packed with protein, vitamins, essential fatty acids and fiber.

Salad Ingredients:

2 bunches of kale, de-stemmed

½ tomato, sliced

½ avocado, sliced (2 grams protein)

1 stalk of celery, finely chopped

4 tbsp sunflower seeds (12 grams protein)

4 tbsp hemp hearts (16 grams protein)

1/8 cup loosely packed dulse, ground in a coffee grinder

Lightly steam chopped kale leaves (1-2 minutes max) until bright green.  Spin wet leaves in a salad spinner to dry excess water.  In a bowl, toss dressing and kale until leaves are fully coated (careful not to use too much dressing, yields will vary).  Plate the greens (makes 2 meal-size portions) and add celery, avocado and tomatoes.  Sprinkle sunflower seeds, hemp hearts and dulse evenly and top with a drizzle of dressing, sesame oil and rock salt.

Dressing:

1/3 cup of tahini

1 ½ to 2 lemons, juiced

¼ cup of rice milk

1 clove of garlic

1 tbsp toasted sesame oil

½ tsp salt

Combine all ingredients in a food processor and blend for about a minute. Add salt and lemon to taste.  It should have the consistency of a Caesar dressing.

It’s so healthy, your mother would be proud!  This dish takes nearly all common allergies into consideration, so keep it in mind if you’re having a super picky eater over for dinner.

~The Vegan Project

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Tofu scrambles, if done correctly, are filling and delicious and rival any egg version for top spot at breakfast time, or any time!  I’ve found the key to full flavour is those crispy bits.  I cannot stress this enough-colour equals flavour!  This simple scramble can be whipped up in 20 minutes, makes 2-3 servings and the leftovers always taste great in a wrap later. Have fun with different herbs, spices and veggies 🙂

1 block firm tofu, crumbled

2 tablespoons olive oil

1 onion, diced

2 cloves garlic, minced

1 red pepper, diced

1 tablespoon soy sauce

2 tablespoons nutritional yeast

2 tablespoons fresh parsley, chopped

2 tablespoons chives. chopped

1/2 teaspoon turmeric

1/2 teaspoon chili flakes

Pinch of salt and pepper

Heat the oil in a larger pan at medium-high.  Toss in the onions and saute for 5 minutes, careful not to burn.  Crumble in the tofu and add the garlic, turmeric, and chili flakes.  Cook another 5 minutes.  Add the red pepper, soy sauce and nutritional yeast. Cook five more minutes or until nice and golden-ey crispy goodness is achieved.  Toss in the fresh herbs and salt and pepper and serve warm.

~The Vegan Project

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This is a super basic curry recipe.  I cheated and used curry powder instead of the traditional custom blend of fragrant seeds that makes a true Indian curry.  Don’t worry, I will soon enough post a traditional Indian curry recipe, but until then, this version is tasty, just a little bit spicy and simple to make.

Ingredients:

6 red potatoes, diced

3 carrots, sliced

2 tablespoons canola oil

1 large onion, diced

4 cloves garlic, minced

2 tablespoons curry powder

2 red thai chilies (i just split them down the middle and toss in whole so they can be removed easily)

1 orange pepper, diced

1 yellow pepper, diced

20 cherry tomatoes, cut in half

1 cup frozen peas

1 cup coconut milk

1 cup water

1 teaspoon black pepper

1 tablespoon ginger, minced

1/2 cup cilantro (1/4 cup for cooking, 1/4 cup for garnish)

2 teaspoons sea salt

In a big pot saute the diced onion in oil on medium-high heat.  Add the potatoes, carrots, curry powder, and red chilies. Let that cook for a bit (5 min) and then add the orange and yellow peppers, ginger, salt and pepper.  Stir around for a couple of minutes and then add the water and scrape up all that flavour on the bottom of the pot.  Also add the coconut milk, cherry tomatoes and half the cilantro. Bring to a boil and then reduce heat, cover and simmer on med-low for about 20-30 minutes or until the veggies are soft.  Add the peas right at the end.  Serve with brown basmati rice and lots of extra cilantro for garnishing.  Makes about 4-6 servings.  Tastes even better the next day!

~The Vegan Project

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I love fried potatoes!  Especially in the form of a latke.  I made a batch the other night and grazed on the leftovers for a couple of days.  The night of, I served them with pan-fried Veggie Beer Sausage and dollops of dijon and non-dairy sour cream.  This meal is NOT low fat.  But it is super awesome and delicious!

8 potatoes, peeled and grated

1 onion, grated

1/2 cup flour

2 tablespoons cornstarch

1 teaspoon baking powder

1 teaspoon each of salt and pepper

Canola oil for frying

After peeling and grating the potatoes, squeeze as much water out of them as you can.  Mix with grated onion, flour, cornstarch, baking powder and salt & pepper.  Let sit for 20 minutes.  Heat oil (about a half inch deep) on medium heat in a large non-stick pan.  When the oil is hot, scoop the latke mixture with your hand and plop it in the oil.  Not too moulded though. An abstract shape makes for crispy bits around the edges. Cook for a couple minutes on that side, flip and cook a few minutes more.  Kind of a personal gauge thing depending on how hot your oil gets.  Line an oven proof baking dish with an old paper bag and layer the cooked latkes on top and put in the oven to keep warm at 220F.  Make sure to cook all the latkes at once.  The mixture won’t keep, but the latkes sure will!  Serve with Veggie sausage, mustard and non-dairy sour cream for a slavic-ious dinner!

~The Vegan Project

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