Vegan Cookbook for Teens: 100 Easy and Nutritious Plant-Based Recipes
Page 6
1. Prepare the chickpeas. Measure out 1 cup of chickpeas (refrigerate the rest for another use). In a microwave-safe bowl, mix the chickpeas with the Buffalo sauce. Cover and microwave for 30 to 45 seconds, until warm. Use the back of a fork to smash some, but not all, of the chickpeas.
2. Cut the avocado. Carefully halve the avocado (see Tofu Scramble Totchos), but keep the pit in the half you’re not using.
3. Layer the wrap. Place the tortilla on a flat surface. Use a butter knife to scoop out and smear the avocado evenly over the tortilla, except for the outer inch. Sprinkle with the salt and pepper, then pour in the chickpeas and top with the lettuce and carrot. Roll the tortilla up like a burrito and enjoy!
Kitchen Cure: When I have a leftover avocado half, I sprinkle it with sea salt and eat it with a spoon! Simply slide the tip of a spoon underneath the seed, then scoop it out and discard. To save the half for later, leave the seed in and cover with the empty avocado skin, being sure not to leave any of the green insides exposed. Wrap in plastic wrap and refrigerate for up to a day. Use it in the Epic Baked Potato!
Jalapeño Popper Grilled “Cheese” Sandwich
30-minute
One-pot
Makes 1 sandwich
Prep time: 5 minutes
Cook time: 5 minutes
Jalapeño poppers are a popular appetizer for good reason! I love the spicy little peppers full of melty cheese. They can be time consuming to make, though. This “grilled cheese sandwich” version is easier and perfect for one. Don’t forget to set the cream cheese out for a few minutes before beginning the recipe!
1 small jalapeño pepper
2 tablespoons plain vegan cream cheese, at room temperature
⅛ teaspoon garlic powder
1 to 2 tablespoons vegan butter
2 slices hearty bread
2 slices vegan cheddar cheese
5 to 6 slices pickled jalapeño peppers (optional)
1. Prepare the jalapeño. Remove the stem, seeds, and pith from the jalapeño. Dice what remains, then transfer to a small bowl. Stir in the cream cheese and garlic powder.
2. Build the sandwich. Heat a medium skillet with a lid over medium heat. Spread the butter on one side of each slice of bread. Place one slice, butter-side down, in the pan. Top it with the cheddar cheese and pickled jalapeños (if using). Use a spoon to spread the cream cheese mixture on top, then place the remaining bread slice, butter-side up, on top. Cover with the lid.
3. Cook. Cook for 2 to 3 minutes, until the bottom slice of bread is golden and crispy. Use a flat spatula to carefully flip the sandwich, then cook for 2 minutes, until both sides are crispy and the cheese is melty. Serve hot.
Hearty Barbecue Sandwich and Slaw
Nut-free
One-pot
Makes 1 sandwich
Prep time: 20 minutes, plus 30 minutes to chill
Cook time: 45 seconds
Creamy, tangy coleslaw and rich barbecue sauce are a great combination—and something great can be made even better by putting it on a sandwich!
For the slaw
1 cup thinly sliced cabbage
1 small carrot
3 tablespoons vegan mayo
½ teaspoon sugar
¼ teaspoon apple cider vinegar
Salt
Black pepper
For the sandwich
Heaping ½ cup dried soy curls (see here)
¼ cup barbecue sauce
1 tablespoon vegan mayo
2 slices bread
1 to 2 tablespoons diced dill pickles
1. Prepare the slaw. Cut the cabbage slices into 1-inch-long pieces. Grate the carrot using a box grater. In a medium bowl, stir together the mayo, sugar, and vinegar. Add the cabbage and carrots, mixing until evenly coated. Chill the slaw in the fridge for at least 30 minutes. Taste and add salt and pepper as needed.
2. Soak the soy curls. While the slaw chills, in a microwave-safe bowl, cover the soy curls with warm water. Soak for 10 minutes, then drain. Squeeze the remaining moisture from them with your hands. Tear any large pieces into halves or thirds. Stir in the barbecue sauce, then microwave for 30 to 45 seconds, until warm but not hot.
3. Build the sandwich. Spread the mayo on one side of each bread slice. Add the soy curls and as much slaw as you can. Top with the pickles, then add the other bread slice. Serve with the remaining coleslaw on the side.
Kitchen Cure: Both the slaw and the barbecue soy curls can be prepared a day ahead and refrigerated in an airtight container. Wait until you’re ready to eat before assembling the sandwich.
The Paris Baguette
5 ingredient
30-minute
One-pot
Makes 1 sandwich
Prep time: 10 minutes
I went to Paris for the first time in 2018, and everywhere I looked, street vendors and bakeries were selling baguette sandwiches. The locals ate them wrapped in paper while going about their day. They looked amazing! I never found a vegan version, so I created one.
1 tablespoon balsamic vinegar
1 tablespoon olive oil
⅛ teaspoon salt
Black pepper
1 (6-inch) baguette
1 (2-ounce) vegan mozzarella cheese ball
1 tomato
5 or 6 fresh basil leaves
1. Make the dressing. In a small bowl, mix the vinegar, oil, salt, and pepper. Set aside.
2. Prep the ingredients. Place the baguette on a cutting board and lay one palm on top to hold it still. Using a bread knife, halve the baguette lengthwise. Slice both the mozzarella and tomato into three or four (¼-inch) slices. (The bread knife works great on tomatoes!)
3. Build the sandwich. Lay the baguette halves cut-side up, then drizzle the dressing evenly over each half. Layer the basil, tomato, and mozzarella on one half, then top with the other half and enjoy!
Did You Know? I call this the Paris Baguette because that’s where my inspiration came from, but you may notice that this meal looks a lot like caprese salad, a classic Italian dish made with fresh tomatoes, basil, and mozzarella.
No-Cheese Quesadilla
5 ingredient
30-minute
Nut-free
One-pot
Soy-free
Makes 1 quesadilla
Prep time: 10 minutes
Cook time: 15 minutes
This quesadilla is the perfect meal when you don’t have a lot of time to cook and you don’t have any vegan cheese in the fridge! I usually have a small salad on the side.
1 small sweet potato (about ½ cup mashed)
1 (15-ounce) can black beans, drained and rinsed
½ teaspoon ground cumin
¼ teaspoon salt
1 (10-inch) flour tortilla
Salsa, for serving
1. Prepare the filling. Wash the sweet potato and poke small holes on two sides with a fork. Microwave for 4 to 5 minutes, turning over once, until you can easily stick a fork into its center. When it’s cool enough to handle, scoop the filling out of the skin and place it in a small bowl. Measure out ⅓ cup of beans (refrigerate the rest for a later use) and add them, the cumin, and salt to the bowl and stir.
2. Cook the quesadilla. Heat a large skillet over medium heat. Place the tortilla flat inside the pan. Use a spoon to spread the potato mixture over half of the tortilla, then fold it in half. Cook for 3 to 4 minutes, until the bottom is golden brown. Use a flat spatula to carefully flip the quesadilla, then cook for 2 to 3 minutes, until golden brown. Cut into four slices and serve with salsa for dipping!
Kitchen Cure: This filling holds up well in the fridge, so try using a large sweet potato and a whole can of black beans, along with three times as much cumin and salt. Store the leftovers in an airtight container in the fridge for up to three days. You’ll have enough for two more quesadillas!
Next-Level BLT
30-minute
Nut-free
One-pot
Soy-free
Makes 1 sandwich
If you’ve never added dill pickles to your BLTs, you’ve been missing out! That bright, briny flavor goes so well with salty bacon. I like to whip up a batch of Baked Tofu Bacon on Sundays and enjoy BLTs throughout the week when I don’t have time to cook.
2 wide hearty bread slices
2 tablespoons vegan mayo
½ teaspoon yellow mustard
⅛ teaspoon black pepper
1 leaf green leaf lettuce
½ ripe tomato
3 slices vegan bacon, warmed
1 or 2 sandwich slice dill pickles
1. Mix the secret sauce. Lightly toast both pieces of bread. In a small bowl, use a fork to whisk together the mayo, mustard, and pepper. Cut the tomato into even slices.
2. Build the sandwich. Lay both pieces of bread on a plate. Schmear half of the secret sauce on each piece. On one slice, place the lettuce (breaking it into two pieces if you need to), tomato slices, bacon, and pickles. Flip the other piece over on top and enjoy!
Change It Up: If you don’t like dill pickles but still want to take your BLT to the next level, slice up half an avocado and add that instead. Season with a little salt and pepper. Yum!
Chipotle Butternut Wrap
5 ingredient
30-minute
Nut-free
Soy-free
Makes 1 wrap
Prep time: 10 minutes
Cook time: 20 minutes
This wrap is so simple and quick to make. Butternut cubes are a great staple to keep in your freezer, and I definitely recommend keeping chipotle peppers in adobo sauce in your pantry. Most recipes won’t use a whole can, so transfer what’s left to an airtight zip-top bag and freeze it for next time.
2 cups frozen butternut squash cubes
1 tablespoon olive oil
1 teaspoon salt, divided
⅛ teaspoon black pepper
1 or 2 chipotle peppers in adobo sauce, plus ½ teaspoon sauce from can
1 pita
½ cup thinly sliced cabbage, for topping
1 or 2 tablespoons vegan sour cream, for topping
1. Roast the squash. Place a baking sheet in the oven, then preheat it to 450°F. In a medium bowl, toss the squash with the oil, ½ teaspoon of salt, and the black pepper. When the oven is preheated, use oven mitts to carefully remove the hot pan and spread the squash out in a single layer. Bake for 10 minutes, then stir and bake for an additional 6 to 8 minutes, until the squash is tender with some golden brown edges.
2. Season the squash. Wipe out the bowl with a clean towel. Dice the chipotle peppers (be careful not to touch your face, and make sure to wash your hands afterward!). Transfer them to the bowl, along with the adobo sauce and the remaining ½ teaspoon of salt. Stir in the roasted squash and let sit for 2 to 3 minutes. Taste and add more adobo sauce if desired.
3. Stuff the pita. Halve the pita down the center. Gently scoop the squash mixture evenly into both halves, then top with the cabbage and sour cream. Enjoy!
Green Goddess Avocado Toast
5 ingredient
30-minute
Nut-free
One-pot
Soy-free
Serves 1
Prep time: 10 minutes
This simple recipe yields maximum flavor! If you’ve never tried green goddess dressing, it’s a creamy concoction of parsley, basil, and lemon flavors. It goes so well with sweet tomatoes and makes your avocado toast a little extra special.
2 bread slices
6 cherry tomatoes
1 small ripe avocado
½ teaspoon sea salt (optional)
1½ or 2 tablespoons vegan green goddess dressing, such as Gotham
Black pepper, for topping
1. Prepare the ingredients. Toast the bread. Quarter the tomatoes. Carefully halve, pit, and peel the avocado (see here). Transfer the fruit to a small bowl and mash with the back of a fork. Add the salt (if using) and mix to combine.
2. Layer the toast. Place the toast on a plate, then schmear the avocado evenly across both. Pile on the tomatoes, then drizzle with the dressing. Top with a sprinkle of pepper. Serve immediately.
Kitchen Cure: Some brands of green goddess dressing contain a lot of salt. To make sure your meal isn’t too salty, taste the dressing before you add the salt to your avocado. You may not need it!
Leveled-Up Ramen
30-minute
Nut-free
One-pot
Serves 1
Prep time: 5 minutes
Cook time: 4 minutes
Packages of instant ramen have gotten a bad rap, but it’s the seasoning packet that makes them high in sodium and chemical preservatives, not the noodles! That’s why this recipe calls for tossing that seasoning packet in the trash and mixing up your own delicious flavor. Make sure you use small veggies, like corn or cut green beans, so they can cook quickly.
2 cups water
1 cup frozen small mixed vegetables
1 (3-ounce) package instant ramen (any flavor)
4 teaspoons soy sauce
2 teaspoons hoisin sauce
½ teaspoon sriracha (or more)
¼ teaspoon ground ginger
1 tablespoon sliced scallions, green parts only, for topping (optional)
1. Cook the veggies and noodles. In a medium saucepan over high heat, bring the water to a boil. Add the vegetables and return to a boil. Cook for 1 minute. Add the dried noodles to the water (and toss the ramen seasoning packet in the trash). Cook for 3 minutes (or per package instructions), stirring two or three times, until tender.
2. Drain and season. Drain the noodle-and-vegetable mixture in a colander over a bowl. Return the noodles and vegetables to the pan, along with 1 cup of cooking liquid. Stir in the soy sauce, hoisin sauce, sriracha, and ginger until combined. Serve topped with sliced scallions (if using).
Did You Know? Ramen has been served in Japan since the 1600s, but many other Asian cultures have developed their own versions over the centuries.
Epic Baked Potato
5 ingredient
30-minute
Gluten-free
Nut-free
One-pot
Soy-free
Serves 1
Prep time: 10 minutes
Cook time: 55 minutes
I’ve been making a version of this meal since I was in high school. Sometimes I use vegan sour cream instead of avocado, and sometimes I melt some vegan cheddar cheese after adding the butter. It’s always different, but it’s always delicious!
1 medium russet potato
1 teaspoon olive oil
2 teaspoons vegan butter
Salt
Black pepper
½ avocado, mashed (see here)
1 or 2 tablespoons salsa
1. Bake the potato. Preheat the oven to 425°F and place a small piece of parchment paper (big enough for your potato) on a baking sheet. Use a fork to poke holes into the potato and place it on the parchment paper. Use your hands to rub the potato with oil. Bake for 45 to 55 minutes, until the inside is tender and the skin is crispy.
2. Add toppings. Use an oven mitt to pick up the potato and transfer it to a plate. Use a knife to slice open the top of the potato, then place the butter inside. (It helps to still be holding the potato with your oven-mitted hand.) Use a fork or spoon to stir the butter around inside. Sprinkle with salt and pepper. Spoon on the avocado and salsa and enjoy!
Change It Up: I’m not ashamed to share that sometimes I’m too hangry to wait for the potato to bake, so I microwave it. Still use the fork to poke holes, but skip the olive oil and cook it in the microwave for 8 to 10 minutes, turning over once halfway through, until tender.
Baked Buffalo Tofu Wingz
Nut-free
Serves 1
Prep time: 20 minutes, plus 1 hour to marinate
Cook time: 40 minutes
These tofu wingz will never trick anyone into thinking they’re eating chicken, but that doesn’t make them any less
enjoyable! A big part of eating vegan is finding small adjustments that help animals and the environment, and this recipe is a great example of that.
For the marinade
¼ cup vegetable broth
2 tablespoons soy sauce
1 tablespoon vegetable oil
For the wingz
Nonstick spray
1 (14.5-ounce) block extra-firm tofu, pressed overnight
½ cup cornstarch
1 teaspoon garlic powder
1 teaspoon poultry seasoning
¼ teaspoon salt
1¼ cup vegan Buffalo sauce
Celery sticks and vegan ranch, for serving (optional)
1. Mix the marinade. In a shallow bowl with a lid, stir together the broth, soy sauce, and oil.
2. Marinate the wingz. Cut the tofu into thin finger-shaped rectangles. Place them in the marinade, cover, and refrigerate for 1 hour. If the lid is tight, try flipping the bowl over gently to ensure all the tofu gets marinated. Pour out any remaining marinade.
3. Prepare the coating station. Preheat the oven to 400°F. Lightly coat a baking sheet with nonstick spray. In another shallow bowl, mix the cornstarch, garlic powder, poultry seasoning, and salt. Place the marinated tofu, cornstarch mixture, and the prepared baking sheet in a row in front of you.
4. Coat the wingz. Using your left hand, pick up one tofu wing and drop it into the cornstarch. Switch hands and press all sides into the cornstarch until it is completely covered. Lay the wing on the baking sheet and repeat, keeping the finished wingz in a single layer.
5. Bake. Lightly spritz the tops with nonstick spray and bake for 20 minutes. Spritz the tops again, then flip them over using tongs. Bake for another 15 to 20 minutes, until they are lightly golden brown.
6. Dress and serve. Move the wingz to a serving dish. Top with the Buffalo sauce, gently tossing to make sure they’re all coated. Serve with celery and ranch (if using).
Ingredient Info: Many national brands of Buffalo sauce are accidentally vegan. Just check the ingredients list for “milk” or “butter.”