Vegan chickpea quinoa salad

This is a great dish to bring along to a potluck or a picnic! It’s a great meal to make for friends who are sceptical about vegan foods too (no seitan or tempeh scaring them away!). 

Ingredients:

  • 1 can chickpeas 
  • 2 cups cooked quinoa 
  • 1 cup chopped red cabbage 
  • 1 cup broccoli sprouts 
  • 1 cup shredded carrots 
  • 1/4 cup chopped cashews
  • 1/2 cup raisins 

Dressing:

  • 1/4 cup olive oil 
  • 2 tablespoons balsamic vinegar 
  • 1 tablespoon lemon juice 
  • 1 tablespoon maple syrup 

Quick and easy to toss together! Experiment with whatever veggies are in your fridge! 

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Vegan tofu (not fried) rice


I made this yummy tofu rice stir fry last night and it was delish! Normally I fry the tofu but this time I baked it in the oven with a little tahini and it came out just as tasty. 

Ingredients:

  • 2 cups red rice (the more colourful your food, the better)
  • Firm tofu- 1 package 
  • Tahini- 2 tablespoons 
  • Broccoli- 1 cup chopped 
  • Mung bean sprouts- 1/2 cup
  • Mushrooms- 1/2 cup chopped 
  • Red cabbage- 1/2 cup chopped 
  • Pineapple chunks- 1/4 cup
  • Leek- 1/2 cup of half moons 
  • Red onion- 1/4 cup diced 
  • Garlic- 2 cloves minced
  • Tamari- 2 tablespoons 
  • Umeboshi plum paste- 1 tablespoon 
  • Spices: ginger, turmeric, pepper 

Directions:

  1. Heat oven to 180C
  2. Press/pat dry tofu
  3. Cut tofu into cubes
  4. Spread a thin layer of tahini over tofu
  5. Bake tofu in oven for 20 minutes (you can use a little oil on pan to prevent sticking or use baking paper)
  6. While tofu is baking, chop your vegetables and stir fry with a bit of water
  7. Mix together tamari, umeboshi paste and spices and add to stir fry
  8. Add in rice, pineapple, and tofu
  9. Enjoy!

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Vegan falafel wrap upgrade 


I threw together a falafel wrap for dinner (with one hand while bouncing my teething baby) and I added in some healthy upgrades!

Normally when we buy falafel kebabs the falafel is fried, the hummus has heaps of fat, and the sauces are full of sugar. I thought I’d make a healthier version. 

Falafel wrap ingredients:

  • Baked falafel bites
  • Quinoa whole grain wraps
  • Just Hummus brand hummus (no added oils and salt)
  • Avocado 
  • Red cabbage 
  • Broccoli sprouts 
  • Spicy sauerkraut 


It was quick to throw together and a delicious plant-based meal! (I think Ziggy was a bit jealous) 😊

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Vegan risotto with kidney bean chilli and steamed broccoli 

I scraped together this yummy plant based dinner last night. It was my first foray into the world of risotto but it turned out really nice. Plus it ticked off 5 of Dr. Greger’s daily dozen!

Risotto

Ingredients:

  • 1 cup whole grain risotto
  • 5 cups low sodium veggie stock
  • 1/2 cup chopped red onion 
  • 2 cloves garlic 

Steps:

  1. Sautée onion and garlic with a splash of water (I don’t use oil because it’s empty calories and not good for arterial function)
  2. Add in risotto and 1 cup veggie stock, stirring until liquid is fully absorbed 
  3. Keep adding stock one cup at a time until risotto is tender 

Kidney bean chilli

Ingredients: 

  • 1 can kidney beans 
  • 1/4 cup red split lentils
  • 1 can chopped tomatoes 
  • 1 carrot chopped
  • 1 clove garlic 
  • 1/4 cup chopped red onion
  • Pinch of spices: turmeric, cumin, chilli powder, black pepper 

Steps: 

  1. To be honest I was so busy stirring the risotto and entertaining my baby that I just threw all these ingredients in a pot and cooked them until the carrot was tender! #mumlife

Serve with steamed broccoli for a yummy and healthy plant based dinner! 

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Got leftovers? Make quick and easy vegan enchiladas!

Enchiladas are a great go-to recipe to make with leftovers. If you like to make veggie stir-frys or chilis, you can use those leftovers to build a whole new meal! 

Mum tip: An easy way to save time cooking dinner is to stir fry a bunch of veggies at the beginning of the week and then add them to whatever meal you’re making.

Enchiladas Ingredients:

  • 2 cups of leftovers. I like to use a leftover stir fry of red bell peppers, zucchini, corn and spinach
  • 1 can low sodium refried beans (check that they aren’t made with a bunch of oil, a can of black beans works well too)
  • Guacamole or chopped avocado (I make my own guacamole. Store-bought guacamole usually has heaps of salt) 
  • Whole grain tortillas 
  • 1 can chopped tomatoes 
  • A pinch of spices: chili powder, cumin, paprika, black pepper (I usually add tumeric as well because it’s so good for you) 


Instructions:

  1. Preheat oven to 180 degrees Celsius (350 F)
  2. Place a thin strip of refried beans down the centre of the tortilla 
  3. Add in a few spoonfuls of leftover filling 
  4. Add a pinch of chilli powder, cumin, and black pepper 
  5. Roll tortillas and place on baking tray with the seam facing down 
  6. Cover tortillas evenly with a can of chopped tomatoes and a sprinkling of paprika 
  7. Bake for 25 minutes or until edges of the tortillas are crispy brown 
  8. Add guacamole or avocado on top before serving 
  9. Enjoy!

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