Vegan Cookbook for Teens: 100 Easy and Nutritious Plant-Based Recipes
Page 7
Flatbread Pizza
5 ingredient
30-minute
One-pot
Serves 1
Prep time: 5 minutes
Cook time: 10 minutes
Making your own pizza means you never have to compromise on the toppings. I went with simple cheese and fresh basil here, but you can add anything you like. Even better, invite some friends over, lay out a variety of toppings, and let everyone make their own!
1 (5- to 6-inch) naan or flatbread
2 or 3 tablespoons pizza sauce
¼ cup vegan mozzarella cheese shreds, plus more as needed
4 basil leaves
1 teaspoon nutritional yeast (optional)
Salt
Black pepper
1. Preheat the oven. Preheat the oven to 400°F. Line a baking sheet with parchment paper.
2. Bake the pizza. Place the naan on the prepared baking sheet and spread the pizza sauce evenly over the surface. Top with the cheese and bake for 8 to 10 minutes, until the cheese is melted. Remove from the oven.
3. Top the pizza. While the pizza is baking, cut or tear the basil into smaller pieces. When the pizza is done, top with the basil and sprinkle with the nutritional yeast (if using). Finish with a sprinkle of salt and pepper and serve.
Ingredient Info: When stored with care, your basil can stay fresh and green for days. Wash and dry the leaves, then wrap them loosely in a dry paper towel. Store that in a sealed plastic bag in the fridge.
Avocado and Chipotle Chickpea Flatbread
5 ingredient
30-minute
Nut-free
One-pot
Soy-free
Serves 1
Prep time: 10 minutes
Cook time: 5 minutes
Putting together a quick meal for yourself doesn’t have to mean settling for a peanut butter sandwich. With the right ingredients on hand, you can whip up bright, flavorful meals like this flatbread in just minutes!
1 (15-ounce) can chickpeas, drained and rinsed
1 to 2 chipotle peppers in adobo, plus ½ teaspoon sauce
1 tablespoon olive oil
½ teaspoon lime juice
¼ teaspoon salt
⅛ teaspoon black pepper
½ avocado, pitted and peeled (see here)
1 (5- to 6-inch) naan or flatbread
1. Prepare the ingredients. Measure out 1 cup of chickpeas (refrigerate the rest for a later use). Dice the chipotle peppers (be careful not to touch your face, and be sure to wash your hands after).
2. Season the chickpeas. In a small pan over medium-low heat, heat the olive oil until it shimmers. Add the chickpeas, peppers and adobo sauce, lime juice, salt, and black pepper. Use the back of a fork to mash about half of the chickpeas (it doesn’t need to be perfect). Cook for 4 to 5 minutes, until heated through. Taste and add more adobo sauce and salt as needed. If the mixture gets too dry, add water, 1 teaspoon at a time. You don’t want it to be runny, but a little moisture is okay. Remove from heat but leave in the pan for now.
3. Top the flatbread. Cut the avocado into thin slices. Place the flatbread on a plate and spread the chickpea mixture evenly over it. Top with the avocado slices, then serve.
Fancy Chick’n Salad Sandwich
30-minute
Nut-free
Makes 1 sandwich
Prep time: 15 minutes
When I was growing up, canned chicken salad was one of my favorite lunches. Soy curls make it easy to recreate—and this version is more fun because I’ve dressed it up with celery and dried cranberries.
½ cup dried soy curls
3 tablespoons vegan mayo
⅛ teaspoon apple cider vinegar
⅛ teaspoon salt
½ celery stalk
2 tablespoons sweetened dried cranberries
2 bread slices
Lettuce, for serving
1. Soak the soy curls. Place the soy curls in a microwave-safe bowl and cover with warm water. Let sit for 10 minutes, then drain. Squeeze the remaining moisture from them with your hands. Tear or cut any extra-large pieces into halves or thirds.
2. Mix. While the soy curls soak, in a small bowl mix the mayo, vinegar, and salt. Dice the celery and add it to the bowl, along with the cranberries and soy curls. Mix to combine.
3. Build the sandwich. Place one slice of bread on a plate and top it with lettuce. Spoon on the soy curl mixture and top with the other slice of bread.
Ingredient Info: Soy curls can be found at many health food stores as well as online. In fact, online shopping can be a great way to find lots of new plant-based products to try!
Roasted Veggie Tacos
Gluten-free
One-pot
Serves 1
Prep time: 10 minutes
Cook time: 30 minutes
Recipes like this—where you do most of the work and then put the dish in the oven—are great because they give you time to clean up the kitchen—or in this case, whip up a quick batch of guacamole to enjoy with the tacos!
1 Yukon Gold potato
1 small carrot
1 small jalapeño pepper
½ cup chopped cauliflower
2 teaspoons olive oil
¼ teaspoon salt
¼ teaspoon ground cumin
⅛ teaspoon chili powder
2 (6-inch) corn or flour tortillas
1 teaspoon lime juice
2 to 3 tablespoons salsa, for topping
Vegan shredded cheese, mashed avocado, and chopped fresh cilantro, for topping (optional)
1. Chop the veggies. Preheat the oven to 375°F. Line a baking sheet with parchment paper. Cut the potato and carrot into bite-size pieces. Remove the stem, seeds, and pith from the jalapeño, then cut into large dice. Transfer the potato, carrot, jalapeño, and cauliflower to a medium bowl. Add the oil, salt, cumin, and chili powder, mixing until everything is evenly coated.
2. Bake. Pour the veggie mixture onto the baking sheet and arrange in a single layer. Bake for 25 to 30 minutes, stirring once, until tender and lightly brown. If the veggies are tender but not brown, place them under the broiler on high for 30 to 45 seconds.
3. Assemble the tacos. Scoop the filling into the two tortillas. Drizzle with lime juice, then top with the salsa and any additional toppings (if using). Serve immediately.
Spicy Lentil Lettuce Wrap
30-minute
Gluten-free
Nut-free
Soy-free
Serves 1
Prep time: 10 minutes
To me, this is the perfect lunch. It’s healthy and all-natural, but it’s also delicious. It’s filling, but it won’t leave you feeling weighed down. If you like it spicy, go ahead and add more hot sauce!
1 small avocado
1 carrot
¼ teaspoon lemon juice
1 (15-ounce) can lentils
¼ teaspoon ground cumin
¼ teaspoon smoked paprika
½ teaspoon favorite hot sauce, plus more for topping
2 large Boston lettuce leaves
Salt
Black pepper
1. Prepare the filling. Carefully halve, pit, and peel the avocado (see here). Transfer the fruit to a small bowl and mash with the back of a fork. Grate the carrot using a box grater and add it to the bowl. Add the lemon juice and mix well.
2. Season the lentils. Measure out 1 cup of lentils (refrigerate the rest for another use). Add them to another small bowl, then mix with the cumin, paprika, and hot sauce. Taste and add more hot sauce, as desired.
3. Build the wraps. Place both leaves of lettuce on your plate. Spoon in the lentils, half into each leaf. Top with the avocado mixture, then sprinkle with salt and pepper. Drizzle with hot sauce and enjoy.
Did You Know? Boston and butter lettuce are similar in size and texture and can easily be substituted for each other. Bibb lettuce is also similar, but will hold less filling.
Big Barbecue Tempeh Salad
30-minute
&nb
sp; Gluten-free
Nut-free
One-pot
Serves 1
Prep time: 10 minutes
Cook time: 15 minutes
If you haven’t spent a lot of time cooking with tempeh, this is a great dish to start with. Tempeh is affordable and easy to find in many supermarkets. Just be sure to always steam, simmer, or sauté the tempeh before adding sauces or seasonings; otherwise, it can have a slightly bitter taste.
For the tempeh
1 (4-ounce) block tempeh
1 tablespoon olive oil
¼ cup vegan barbecue sauce
For the salad
2 cups chopped lettuce of choice
6 grape tomatoes
2 mini sweet peppers (any color)
1 small carrot
2 to 3 tablespoons vegan ranch or favorite creamy dressing
Salt
Black pepper
1. Cook the tempeh. Halve the tempeh. Wrap up one half and refrigerate it for later. Cut the remaining half into bite-size pieces. In a small pan over medium-high heat, heat the oil until it shimmers. Add the tempeh and cook, stirring, for 6 to 7 minutes, until it is lightly golden brown. Stir in the barbecue sauce and cook for 2 to 3 minutes, then remove from the heat.
2. Make the salad. Add the lettuce to a serving bowl. Halve the tomatoes and add to the bowl. Cut the peppers and carrots into thin circles and add to the bowl. Mix everything to combine. Top with the dressing, tempeh, and salt and pepper to taste, then serve.
Did You Know? Tempeh, like tofu, is made from soybeans, but the beans maintain their shape and are fermented and bound together into a block.
Easy Mac ’n’ Cheesy
5 ingredient
30-minute
One-pot
Serves 1
Prep time: 5 minute
Cook time: 20 minutes
The ultimate comfort food—for one! You can throw this together after school or after practice with very little effort. The secret ingredient to making the cheese sauce extra creamy is adding back in some of the cooking liquid. I like mine really creamy, so I usually use 2 to 3 tablespoons.
1 cup dried small shell pasta
½ cup vegan cheddar cheese shreds
¼ cup unsweetened nondairy milk
½ teaspoon yellow mustard
⅛ teaspoon vegan Worcestershire sauce
Salt
Black pepper
1. Cook the pasta. Bring a medium saucepan of salted water to a boil over high heat. Add the pasta and cook according to package instructions until tender, usually about 10 minutes. Drain, reserving the cooking liquid, and return to the pot over low heat.
2. Make the sauce. Add the cheese and milk. Stir until the cheese is melted. Add the mustard and Worcestershire sauce. Add the cooking liquid, 1 to 2 teaspoons at a time, stirring to incorporate it before adding more. Keep this up until the sauce is as creamy as you’d like.
3. Adjust the seasonings. Taste, then add salt and pepper as needed. Because you salted the cooking water and vegan cheese can be salty, you may only need to add pepper. Enjoy!
Lemon-Butter Spaghetti Squash
5 ingredient
Gluten-free
Nut-free
One-pot
Soy-free
Serves 1
Prep time: 5 minutes
Cook time: 50 minutes
This is like a hearty bowl of pasta except . . . it’s squash! This makes for a flavorful yet light meal that won’t weigh you down.
Nonstick spray
1 small spaghetti squash
1 tablespoon vegan butter
2 teaspoons lemon juice
½ teaspoon salt
¼ to ½ teaspoon garlic powder
Red pepper flakes, for topping (optional)
1. Prepare the squash. Preheat the oven to 400°F. Lightly coat a baking sheet with nonstick spray. Halve the squash lengthwise, from stem to base. (Be very careful and ask for help if you need it!) Use a spoon to scoop out the seeds and pulpy center from the squash.
2. Bake. Place the two squash halves, cut-side down, on the prepared baking sheet. Bake for 40 to 50 minutes, until it’s tender when you press it with the back of a spoon. Remove the squash from the oven, use tongs to flip it over, and let it cool for 2 to 3 minutes.
3. Season and serve. Use a spoon or fork to scrape out the “spaghetti” strands from the squash. Keep going until you’re nearly to the inside of the rind. Transfer them to a serving bowl. Add the butter, lemon juice, salt, and garlic powder to the bowl, stirring to coat the squash evenly. Sprinkle with red pepper flakes (if using) and enjoy!
Change It Up: Try doubling this recipe and serving it as a side dish, perhaps with the Italian Meat Loaf!
Roasted Beet Salad
30-minute
Gluten-free
One-pot
Soy-free
Serves 1
Prep time: 15 minutes
Cook time: 15 minutes
I love beets and will eat them every chance I get. I know some people aren’t as fond of them, but I suspect those people haven’t tried roasting them with a little oil and salt. It brings out their natural sweetness! If you don’t like raw spinach, use your favorite salad greens.
For the beets
2 beets
1 teaspoon olive oil
⅛ teaspoon salt
For the salad
1½ cups chopped spinach
¼ cup frozen edamame, thawed
2 tablespoons slivered almonds
2 tablespoons dried sweetened cranberries
Salt
Black pepper
Balsamic vinaigrette, for serving
1. Prep the beets. Preheat the oven to 400°F. Line a baking sheet with parchment paper. Trim the stem and root end from the beets, then use a vegetable peeler to carefully remove the skin. Cut the beets into ¼-inch-thick slices, then toss them in a bowl with the oil.
2. Roast the beets. On the prepared baking sheet, arrange the beets in a single layer. Sprinkle with the salt. Bake for 10 to 15 minutes, until tender. Remove from the oven and let cool. Once cooled enough to touch, cut the slices into quarters.
3. Build the salad. In a large bowl, mix the spinach, edamame, almonds, cranberries, and beets. Add salt and pepper as desired, then drizzle with vinaigrette. Enjoy!
Did You Know? What we call beets are actually the root of the beet plant. They are also called “beetroots.” Red beets are the most common, but they also come in a golden variety.
Super Quick Sesame Soba Noodles
30-minute
Nut-free
One-pot
Serves 1
Prep time: 5 minutes
Cook time: 20 minutes
Soba is the Japanese word for “buckwheat,” and soba noodles are made from buckwheat flour! They can be found in the international food aisle at most grocery stores or at Asian markets.
4 ounces dried soba noodles
1 tablespoon rice vinegar
2 tablespoons soy sauce
2 teaspoons sesame oil
½ teaspoon ground ginger
¼ teaspoon garlic powder
¼ teaspoon sugar
1 to 2 scallions, green parts only, thinly sliced (optional)
1 to 2 teaspoons toasted sesame seeds (optional)
1. Cook the soba noodles. Bring a medium pot of water to a boil over high heat. Add the soba noodles and cook according to package instructions until tender, usually about 5 minutes. Drain and rinse the noodles well with cold water and set aside.
2. Mix the sauce. Place the pot over medium-low heat. Whisk together the vinegar, soy sauce, sesame oil, ginger, garlic powder, and sugar until combined. Add the noodles back to the pot and toss until evenly coated. Let sit over the heat for 1 to 2 minutes, until heated through. Top with the scallions (if using) and sesame seeds (if using) and enjoy!
Change It Up: Soba noodles are generally prepared with scallions and garlic, but if you want to add more veggies, try the kind you can
microwave in the bag. Then simply add them to the sauce in step 2 along with the noodles!
Spaghetti Aglio e Olio
5 ingredient
30-minute
Nut-free
Soy-free
Serves 1
Prep time: 5 minutes
Cook time: 20 minutes
This is what I make when I’m craving a quick bowl of pasta, and it always hits the spot. Olive oil, garlic, and red pepper flakes are a delicious combo—perfect on their own if you don’t have fresh parsley or nutritional yeast (aka “nooch”) on hand.
2 ounces dried spaghetti
1 tablespoon olive oil
1 teaspoon minced garlic
⅛ teaspoon red pepper flakes, or more as desired
1 teaspoon chopped fresh parsley (optional)
1 teaspoon nutritional yeast (optional)
1. Cook the pasta. In a medium saucepan, bring 5 cups of salted water to a boil. Cook the spaghetti per package instructions, minus 1 minute, so the pasta is still a little firm. When it’s done, strain the pasta into a colander over a bowl or measuring cup and set aside ½ cup of the cooking liquid.
2. Make the sauce. While the pasta is cooking, in a large skillet over medium-high heat, heat the oil until it shimmers. Add the garlic and red pepper flakes. Cook, stirring almost continuously, for 3 to 4 minutes, until the garlic is lightly golden brown. Remove the saucepan from the heat until the pasta is done.
3. Combine the pasta and sauce. Add the cooked spaghetti to the pan, along with ¼ cup of the reserved cooking liquid. Stir until the spaghetti is completely coated, adding another 2 to 3 tablespoons of cooking liquid if the pasta is too dry. Serve topped with parsley (if using) and nutritional yeast (if using) for a salty, cheesy flavor!
Did You Know? Aglio e olio means “olive oil and garlic” in Italian! This recipe originated in Naples but has become a staple across Italy and much of the world.