Vegan Cookbook for Teens: 100 Easy and Nutritious Plant-Based Recipes
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2. Season the veggies. In a medium bowl, combine the potatoes, pepper, and onion. Add the oil, oregano, garlic powder, salt, and pepper, stirring until the veggies are coated.
3. Bake. Spread the veggies in a single layer on a baking sheet and bake for 15 minutes. Stir, then bake for another 10 to 15 minutes, until tender and crispy brown. Serve with hot sauce (if using).
Change It Up: Roasted potatoes make a great side dish for dinners, too! Skip the maple syrup and top with fresh herbs like rosemary and parsley.
Poblano-Sausage Hash
Nut-free
One-pot
Soy-free
Serves 4
Prep time: 15 minutes
Cook time: 25 minutes
When I serve brunch, this potato hash is always on the menu. The poblano adds a flavor that is smooth and smoky.
3 large Yukon Gold potatoes
1 poblano pepper
1 red bell pepper
½ sweet onion
4 vegan breakfast sausage patties
2 tablespoons olive oil
2 teaspoons dried oregano
½ teaspoon salt
¼ teaspoon black pepper
2 tablespoons water
¼ teaspoon minced garlic
Real maple syrup, for serving (optional)
1. Prepare the veggies and patties. Cut the potatoes into bite-size pieces. Remove the pith and seeds from the poblano pepper. Dice the poblano pepper, bell pepper, and onion. Quarter the sausage patties, then set everything aside.
2. Fry the potatoes. In a large skillet over medium-high heat, heat the oil. The oil is hot when it shimmers. Add the potatoes, oregano, salt, and pepper, stirring to coat. Arrange the potatoes in a single layer. Cover and cook, stirring occasionally, for 10 minutes, until the potatoes start to soften and brown.
3. Add the veggies. Using a spatula, move the potatoes to the outer edge of the pan, stacking them if necessary to make as much room as possible. Add the water, peppers, onion, sausage, and garlic. Cover and cook, stirring occasionally, for 5 to 6 minutes. This is called water sautéing. Add more water, 1 tablespoon at a time, if the pan gets dry.
4. Serve. Stir the potatoes into the veggies to combine. Cover and cook for 8 to 10 minutes or until the potatoes are soft and the sausage is cooked through. Taste and add more salt and pepper as needed. Serve with maple syrup (if using).
Ingredient Info: Most of the heat in a pepper comes from the pith and the seeds. Remove them to reduce the heat. Then, be sure to wash your hands.
Tofu Scramble Totchos
Gluten-free
Serves 4
Prep time: 20 minutes
Cook time: 35 minutes
Nachos made with tater tots? You bet! This breakfast dish is always a crowd-pleaser.
1 (16-ounce) block firm tofu
1 (16-ounce) bag frozen tater tots
1 tablespoon olive oil
½ teaspoon kala namak
¼ teaspoon black pepper
¾ cup favorite salsa, plus more for serving
½ cup canned black beans, rinsed
1½ cups vegan shredded cheddar or pepper Jack cheese
1 avocado, pitted, peeled, and sliced
Chopped fresh cilantro, diced red onion, vegan sour cream, and hot sauce, for serving (optional)
1. Prepare the tofu and tots. Preheat the oven according to the tots’ package instructions, usually 425°F. Meanwhile, press the tofu for at least 20 minutes. Bake the tater tots according to package instructions, usually about 20 minutes. Set aside and set the oven to 350°F.
2. Make the tofu scramble. In a large skillet over medium-high heat, heat the oil until it shimmers. Crumble the tofu into the pan, then stir in the kala namak and pepper. Add the salsa and beans. Reduce the heat to medium-low and cook, stirring occasionally, for 3 to 4 minutes, until warmed through. Remove from heat (but leave the scramble in the pan).
3. Layer the tots. Spread the cooked tots on a baking sheet in an even layer. Pour the tofu scramble over the tots, then add the cheese. Bake for 5 to 10 minutes, until the cheese is melty. Let the tofu and tots cool for a few minutes.
4. Serve. Top with avocado slices and drizzle with salsa and other toppings (if using). Serve with lots of napkins!
Ingredient Info: Slicing an avocado is tricky. Halve it lengthwise around the pit (ask for help!). Gently hold on to each side and twist until they separate. Use the tip of a spoon to remove the seed, then scoop the fruit from the peel and slice!
Jalapeño and Sweet Potato Tofu Scramble
Serves 4
Prep time: 15 minutes
Cook time: 30 minutes
Kala namak is black salt with a superpower: it can make anything taste like eggs! But don’t worry—regular salt works, too!
Nonstick spray
1 large sweet potato
2 jalapeño peppers
Salt
Black pepper
1 (14-ounce) block firm tofu
1 teaspoon vegan butter
¼ cup unsweetened nondairy milk, plus more as needed
1 teaspoon ground cumin
½ teaspoon kala namak
½ teaspoon garlic powder
½ teaspoon ground turmeric
1. Prep the tofu and veggies. Preheat oven to 425°F. Lightly coat a baking sheet with nonstick spray and set aside. Meanwhile, cut the sweet potato into bite-size pieces and halve the jalapeños lengthwise. Remove the seeds and ribs, then cut the peppers into large dice.
2. Bake the veggies. Spread the sweet potato on the baking sheet in a single layer and spritz with nonstick spray. Sprinkle with salt and pepper. Bake for 15 minutes, then stir with a rubber spatula. Add the peppers and bake for 10 to 15 minutes, until the potatoes are tender with crispy edges.
3. Make the scramble. While the veggies bake, press the tofu for at least 10 minutes. Melt the butter in a large skillet over medium heat. Crumble the tofu into the pan. Using the rubber spatula, stir in the milk, cumin, kala namak, garlic powder, and turmeric. Cover and cook over low heat for 3 to 4 minutes, until heated through. If it gets too dry, add 1 to 2 more tablespoons of milk.
4. Serve. Remove the veggies from the oven. Use a regular spatula (not the rubber one) to add them to the scramble. Stir well and taste, then add salt and pepper, as needed.
Eggy Muffin Sandwiches
One-pot
Serves 4
Prep time: 15 minutes
Cook time: 35 minutes
These sandwiches are healthier—and kinder to the environment—than their fast-food counterparts. Try them with a drizzle of hot sauce!
1 (12-ounce) block firm silken tofu, drained but not pressed
6 slices vegan cheddar cheese, divided
¼ cup unsweetened nondairy milk
1 tablespoon cornstarch
1 teaspoon Italian seasoning
½ teaspoon kala namak, plus more to taste
¼ teaspoon garlic powder
2 cups frozen broccoli, thawed and finely chopped
4 English muffins
Vegan butter, for spreading
1. Mix the “eggy” batter. Preheat the oven to 350°F. Line a muffin tin with liners and set aside. Combine the tofu, two slices of cheese torn into quarters, milk, cornstarch, Italian seasoning, kala namak, and garlic powder in a food processor. Blend until smooth. Remove the blade and stir in the broccoli. Taste and season as needed.
2. Bake. Evenly spoon the mixture into the muffin cups and bake for 35 to 40 minutes, until firm, the tops are golden, and a fork poked into them comes out clean.
3. Build the sandwiches. Toast the muffins. Place the bottoms on an oven-safe plate, then spread with butter. Add three “eggs” and a slice of cheese to each one.
4. Melt the cheese. Broil the muffin halves on high for about 30 seconds, until the cheese is melty. Remove from the oven, top with the other muffin halves, and enjoy!
Kitchen Cure: The “eggs” can be made ahead of time and reheated when you’re ready to assemble the san
dwiches. Refrigerate in an airtight container and in the morning, you can just do steps 3 and 4 to create your sandwich!
Strawberry-Banana French Toast
30-minute
Serves 4
Prep time: 10 minutes
Cook time: 15 minutes
I thought I’d have to give up French toast when I first went vegan, but it wasn’t true! It’s easy to make with plant-based ingredients—and definitely just as delicious. If strawberries aren’t in season, use your favorite fruit. Blueberries would be great!
8 to 10 strawberries, tops trimmed and thinly sliced
2 bananas (1 medium ripe and one very ripe), peeled
1½ cups unsweetened nondairy milk
1 teaspoon vanilla extract
½ teaspoon ground cinnamon
Vegan butter, for cooking and serving
8 slices day-old French bread, cut into ½-inch-thick slices
Real maple syrup, for serving
1. Prepare the fruit. Place the strawberries in a small bowl. Thinly slice the less-ripe banana and add it to the bowl. Set aside.
2. Mix the batter. Place the riper banana in a medium bowl. Mash with the back of a fork, then whisk in the milk, vanilla, and cinnamon until smooth.
3. Cook the French toast. Heat a large pan over medium heat and melt just enough butter to coat the pan. Dip the pieces of bread into the milk mixture until both sides are completely coated, then place in the hot pan. Cook each side for 3 to 4 minutes, until lightly golden brown.
4. Serve. Plate the French toast and top with slices of fruit, vegan butter, and maple syrup.
Ingredient Info: You may be wondering why it is important to use the riper banana in the batter. Bananas become sweeter as they ripen, so of course we don’t want to eat green bananas. But they are also easier to mash and whisk into the batter, the riper (softer) they are.
Cheater Chilaquiles
Gluten-free
One-pot
Serves 4
Prep time: 20 minutes
Cook time: 15 minutes
Traditional chilaquiles recipes call for fresh tortillas, but our version uses store-bought chips. It saves time, and the end result is just as delicious!
For the tofu
1 tablespoon olive oil
1 (14-ounce) block firm tofu, pressed for 20 minutes
1 cup vegan shredded cheddar cheese
1 tablespoon dried oregano
1 teaspoon ground cumin
½ teaspoon onion powder
½ teaspoon kala namak
½ teaspoon ground cayenne
For the chilaquiles
2 teaspoons olive oil
1 tablespoon minced garlic
2 (10-ounce) cans red enchilada sauce
1 (15-ounce) can black beans, drained and rinsed
½ teaspoon ground cayenne
Salt
Black pepper
5 cups tortilla chips
1. Make the tofu scramble. In a large skillet over medium-high heat, heat the oil until it shimmers. Crumble in the tofu, then stir in the cheese, oregano, cumin, onion powder, kala namak, and cayenne. Cook, stirring frequently, for 4 to 5 minutes, until the cheese melts. Taste and season as needed. Remove the tofu from the pan and set aside.
2. Prepare the sauce. Return the skillet to medium-high heat. Heat the oil until it shimmers. Add the garlic and cook for 1 minute, until fragrant and slightly soft. Add the enchilada sauce, beans, and cayenne.
3. Cook the sauce. Bring to a boil over high heat, then reduce the heat to low. Simmer, uncovered, for 5 minutes, stirring frequently. Turn off the heat, taste, and add salt and pepper as needed.
4. Serve. Fold the chips into the sauce (still in the skillet) and top with the tofu scramble.
Frozen Yogurt Breakfast Bites
5 ingredient
Soy-free
Serves 4
Prep time: 15 minutes, plus 2 hours to freeze
Cook time: 1 minute
This fun take on breakfast is perfect for sharing with friends! If wrapped tightly, they’ll last for up to two weeks in the freezer—just don’t forget to let them thaw for 20 to 30 minutes in the fridge before serving.
1 tablespoon plus 2 teaspoons creamy peanut butter
1 tablespoon plus 2 teaspoons real maple syrup
¾ cup favorite granola
Nonstick spray
1 cup vegan vanilla yogurt
½ cup blueberries
1. Prepare the granola. In a microwave-safe medium bowl, microwave the peanut butter for 15 to 20 seconds, until very soft. Add the maple syrup and granola and mix until combined.
2. Build the bites. Line a muffin tin with 8 liners, then scoop the granola mixture evenly into the liners. Use the back of the spoon to firmly press down the mixture. If it’s sticking to the spoon, wipe it clean and spritz it with nonstick spray. Add a layer of yogurt to each cup, then a sprinkling of the blueberries.
3. Freeze. Cover the muffin tin tightly with aluminum foil and freeze for at least 2 hours, being careful to keep the muffin tin flat. Thaw before enjoying!
Change It Up: Try these substitutions: use almond butter instead of peanut butter, fruit-flavored yogurt instead of vanilla, or diced strawberries instead of blueberries.
Summer Berry Fruit Salad
30-minute
Gluten-free
Nut-free
One-pot
Soy-free
Serves 4
Prep time: 20 minutes
This fruit salad is a vitamin-rich dish packed with sweet, mouthwatering flavors. It’s a great addition to any breakfast or brunch.
½ teaspoon lemon juice
½ teaspoon vanilla extract
2 teaspoons real maple syrup
1 tablespoon orange juice
1 banana
1 Honeycrisp or Pink Lady apple
6 to 8 strawberries
1 cup blueberries
1. Mix the dressing. In a medium bowl, whisk together the lemon juice, vanilla, maple syrup, and orange juice. Set aside.
2. Prepare the fruit. Peel and slice the banana into ¼-inch-thick pieces. Peel the apple or leave the skin on. Cut it into bite-size pieces. Remove the leaves from the strawberries, then cut them into bite-size pieces.
3. Mix the salad. Transfer the cut fruit and blueberries to the bowl with the dressing. Stir together until the fruit is evenly coated with dressing. Serve immediately.
Change It Up: Oranges or mandarins (peeled and chopped), raspberries, and blackberries are also great in this salad!
Kitchen Cure: Whisk together the dressing ahead of time and refrigerate it, but don’t cut the banana or apple until you’re ready to serve, so they don’t turn brown.
Peanut Butter and Chocolate Overnight Oats
Gluten-free
One-pot
Soy-free
Serves 4
Prep time: 10 minutes, plus overnight to refrigerate
This classic duo brings a fun flair to overnight oats. If you’d like to eat them warm, simply heat them in a microwave-safe dish for 1 minute.
2 cups rolled oats
1⅓ cup unsweetened nondairy milk
¼ cup cocoa powder
¼ cup creamy peanut butter
¼ cup real maple syrup
½ teaspoon vanilla extract
¼ teaspoon salt
1. Prepare the oats. In a medium bowl, stir together the oats, milk, cocoa powder, peanut butter, maple syrup, vanilla, and salt. You want the peanut butter to be mixed thoroughly with the other ingredients.
2. Refrigerate the oats. Divide the oat mixture evenly into four Mason jars, cover tightly, and refrigerate overnight. Uncover and serve in the morning!
Ingredient Info: Rolled oats and old-fashioned oats are the same thing, and either will work in this recipe.
No-Bake Cereal Bars
5 ingredient
Gluten-free
Soy-free
Serves 4
Prep time: 10 minutes, plus 45 min
utes to refrigerate
Cook time: 2 minutes
These cereal bars are perfect for switching up your breakfast routine. If you’re using an all-natural nut butter, add ½ teaspoon of salt to the saucepan in step 1.
¾ cup almond or peanut butter
¾ cup real maple syrup
4 cups favorite dry cereal
1. Melt the nut butter. Line a 9-by-9-inch baking pan with parchment paper and set aside. Heat a medium saucepan over medium-low heat, then add the almond butter and maple syrup. Stir with a rubber spatula for about 2 minutes, until the mixture is liquid.
2. Add the cereal. Remove the pan from the heat and stir in the dry cereal until combined.
3. Shape and refrigerate. Still using the rubber spatula, scrape the entire mixture into the prepared pan. Use the spatula to press the mixture down so that it is all one firm piece. Refrigerate for 30 to 45 minutes, until firm. Slice into pieces before serving. Tightly wrap the leftovers and store in the fridge for up to five days.
Change It Up: There are so many ways to change the flavor of these bars, and it starts with the cereal you choose! You can use a fruit-flavored cereal to make it sweeter. Just make sure it’s a flavor that pairs well with the nut butter you use.
Maple-Cinnamon Banana Bread
Nut-free
Soy-free
Makes 1 loaf
Prep time: 15 minutes
Cook time: 1 hour
Perfect for breakfast or a snack, banana bread is a great way to use up bananas that are starting to turn brown. I serve mine with a pat of vegan butter and a light drizzle of maple syrup!
Nonstick spray
1¾ cups plus 2 tablespoons all-purpose flour
2 teaspoons baking powder
2 teaspoons ground cinnamon
½ teaspoon baking soda
¼ teaspoon salt
3 ripe bananas, peeled