Vegan Cookbook for Teens: 100 Easy and Nutritious Plant-Based Recipes
Page 10
1 tablespoon olive oil
2 (15.5-ounce) cans kidney or red beans, drained (not rinsed)
1½ cups vegetable broth
2 teaspoons dried parsley
1 teaspoon garlic powder
1 teaspoon dried thyme
1 teaspoon salt
½ teaspoon black pepper
¼ teaspoon cayenne pepper (or more)
4 cups cooked white or brown rice, for serving
1. Prep the veggies. Cut the celery, bell pepper, and onion into small dice. In a large saucepan over medium-high heat, heat the oil until it shimmers. Reduce the heat to medium, add the veggies, and cook, stirring, for 4 to 5 minutes, until just tender.
2. Add the beans and simmer. Add the beans, broth, parsley, garlic powder, thyme, salt, pepper, and cayenne. Turn the heat to high and bring to a boil, then reduce heat to low. Simmer, uncovered, for 30 minutes, stirring occasionally. Taste and add more cayenne, salt, and pepper as needed. Add another 3 to 4 tablespoons of broth if you want a soupier consistency.
3. Plate and serve. Cool for 1 to 2 minutes, then serve in bowls over the rice.
Ingredient Info: Cayenne peppers are closely related to bell peppers but are much hotter! Start with ¼ teaspoon of cayenne pepper, then add more if you want it spicier when you taste the beans at the end of step 2.
Southwestern Stuffed Zucchini with Avocado Crema
Gluten-free
Serves 4
Prep time: 10 minutes
Cook time: 40 minutes
Develop your intuitive cooking skills with this recipe by playing with the spice level or using a different type of bean.
For the zucchini
2 medium zucchini
1 small sweet onion
1 red bell pepper
1 tablespoon olive oil
1 teaspoon minced garlic
1 (15-ounce) can black beans, drained and rinsed
1 (10-ounce) can fire-roasted diced tomatoes with green chiles
½ teaspoon ground cumin
½ teaspoon salt
½ teaspoon chili powder
2 tablespoons water
For the crema
1 avocado
3 to 4 tablespoons unsweetened nondairy milk
2 teaspoons olive oil
½ teaspoon lime juice
¼ teaspoon salt
1. Hollow out the zucchini. Preheat the oven to 400°F. Halve each zucchini lengthwise, then scoop out the insides, leaving a ¼-inch outer edge on each side. Transfer them, cut-side up, on a baking sheet.
2. Make the filling. Cut the onion and bell pepper into large dice. In a medium skillet over medium heat, heat the olive oil until it shimmers. Add the garlic and cook, stirring, for 1 minute. Add the onion and bell pepper and cook for 2 to 3 minutes. Stir in the beans, tomatoes with their liquid, cumin, salt, chili powder, and water. Reduce heat to low. Cover and simmer for 2 to 3 minutes, until heated through.
3. Bake. Spoon equal amounts of the filling into the zucchini halves. Cover loosely with aluminum foil. Bake for 25 to 30 minutes, until the zucchini is soft.
4. Make the crema. When the zucchini has about 5 minutes left, carefully halve, pit, and peel the avocado (see here). Transfer the fruit to a blender. Add the milk (starting with 3 tablespoons), oil, lime juice, and salt. Blend until smooth, adding more milk as needed to make it pourable.
5. Serve. Plate the zucchini and drizzle each with the crema right before serving.
Cashew Tofu
One-pot
Serves 4
Prep time: 30 minutes
Cook time: 17 minutes
Takeout is great, but sometimes recreating a restaurant dish you love at home is even better. If you want this to be spicy, try mixing in 1 to 2 teaspoons of sriracha during step 1.
For the sauce
⅓ cup soy sauce
⅓ cup water
¼ cup real maple syrup
2 tablespoons rice wine vinegar
1 teaspoon ground ginger
½ teaspoon sesame oil
⅛ teaspoon black pepper
For the stir-fry
1 tablespoon sesame oil
2 red bell peppers, cut into 2-inch strips
1 small sweet onion, cut into 2-inch strips
1 (14-ounce) block firm tofu, drained and pressed for 30 minutes and cut into bite-size cubes
¾ cup roasted cashews
Cooked rice, for serving
Sesame seeds and sliced scallions, for topping (optional)
1. Make the sauce. In a medium bowl, whisk together the soy sauce, water, maple syrup, vinegar, ginger, sesame oil, and pepper.
2. Cook the veggies. In a medium skillet over medium-high heat, heat the sesame oil until it shimmers. Add the bell peppers and onion. Cook, stirring occasionally, for 4 to 5 minutes, until crisp-tender.
3. Add the tofu and sauce. Stir in the tofu and sauce, tossing to combine. Reduce heat to medium, then cook for 5 to 6 minutes, until the sauce has thickened. Stir in the cashews right before serving. Serve over rice with toppings (if using).
Kitchen Cure: “Crisp-tender” is when a vegetable is cooked but still has a bit of bite or crunch to it.
Italian Stuffed Peppers
Gluten-free
Serves 6
Prep time: 15 minutes
Cook time: 50 minutes
Stuffed peppers are fun because they’re not only the meal, but also the serving dish! These are definitely small-yet-mighty meals, as they provide a powerful protein punch. I like to serve them with a side of rice and a salad.
3 bell peppers (any color)
1 (15-ounce) can chickpeas, drained and rinsed
2 cups cooked quinoa
2 cups vegan mozzarella cheese shreds, divided
1 (14.5-ounce) can fire-roasted diced tomatoes
1 tablespoon dried oregano
1 teaspoon onion powder
1 teaspoon salt
½ teaspoon garlic powder
¼ teaspoon black pepper
Fresh basil, for topping
1. Prepare the bell peppers. Preheat the oven to 375°F. Halve the peppers lengthwise. Remove the seeds and pith, then set, cut-side up, in a 2-quart baking dish.
2. Mix the filling. Measure 1 cup of chickpeas (refrigerate the rest for another use). Transfer to a large bowl. Add the quinoa, 1 cup of cheese, the tomatoes and their juices, oregano, onion powder, salt, garlic powder, and black pepper, stirring to combine
3. Bake. Scoop the filling into the pepper halves, then top with the remaining 1 cup of cheese. Cover with aluminum foil and bake for 30 minutes. Remove the foil, then bake for another 15 to 20 minutes, until the peppers have softened and the cheese melts. Top with basil before serving.
Did You Know? Quinoa (pronounced KEEN-wah) is often referred to as a grain, but it’s a seed! It’s high in protein and fiber and naturally gluten-free. Rinse your quinoa before cooking it; otherwise, it can have a bitter flavor.
Balsamic-Glazed Veggie and Kale Bowls
Gluten-free
Nut-free
Soy-free
Serves 4
Prep time: 15 minutes
Cook time: 30 minutes
When roasting veggies, use a baking sheet large enough to let them rest in a single layer. If they are stacked, they’ll steam rather than roast, and you won’t get those lovely golden-brown bits.
For the glazed veggies
3 large carrots
2 red bell peppers
1 head cauliflower
3 tablespoons olive oil
½ teaspoon salt
2 tablespoons balsamic vinegar
2 tablespoons real maple syrup
For the quinoa
1 cup quinoa, rinsed and drained
2 cups water
½ teaspoon garlic powder
½ teaspoon salt
¼ teaspoon black pepper
2 cups packed torn kale leaves
1. Chop the veggies. Preheat the oven to 350°F. Cut the carrots into ½
-inch pieces. Cut the bell peppers into large dice. Cut the cauliflower into florets. Place the veggies on a large baking sheet.
2. Roast the veggies. Drizzle the veggies with the oil and sprinkle with salt. Stir to coat, then arrange in a single layer. Bake for 25 to 30 minutes, stirring once halfway through, until tender and golden brown. Turn off the oven. Drizzle the veggies with the vinegar and maple syrup and stir until evenly coated. Return the pan to the oven to keep warm while you assemble the bowls.
3. Cook the quinoa. While the veggies roast, in a medium saucepan over high heat, combine the quinoa and water. Bring to a boil, then reduce heat to low. Cover and simmer for 15 minutes, until the water has been absorbed. Remove from the heat, then stir in the garlic powder, salt, and pepper. Stir in the kale and cover. Let sit for 3 to 4 minutes, until the kale wilts.
4. Assemble the bowls. Scoop the quinoa mixture into bowls, top with the glazed veggies, and serve.
Mediterranean Chickpea Bowls with Tahini Sauce
30-minute
Gluten-free
Nut-free
Soy-free
Serves 4
Prep time: 20 minutes
Cook time: 1 minute
This dish is easy to riff on. Add additional veggies to the salad, like red onion or red bell pepper. Keep in mind the tahini sauce is just meant to be a drizzle on the top, about 2 tablespoons per bowl. If you want more, just double that part of the recipe!
For the sauce
½ cup tahini
¼ teaspoon salt
¼ teaspoon garlic powder
¼ teaspoon lemon juice
For the salad
2 heads romaine lettuce
2 tomatoes
½ cucumber
¼ cup lemon juice
2 tablespoons olive oil
¼ teaspoon salt
1 (15-ounce) can chickpeas, rinsed and drained
1 cup Easy Hummus or store-bought
1 (2.25-ounce) can sliced black olives, drained
Black pepper
1. Make the sauce. In a small bowl, combine the tahini, salt, garlic powder, and lemon juice. Add warm water, 1 tablespoon at a time, while whisking all the ingredients together. You want the sauce to be thin enough to drizzle over the bowl, but not too thin.
2. Make the salad. Chop the lettuce into bite-size pieces and measure out 4 cups. Core and dice the tomatoes. Cut the cucumber into large dice. Place all the veggies in a large bowl and toss with the lemon juice, oil, and salt.
3. Prepare the chickpeas. In a microwave-safe bowl, heat the chickpeas for 45 to 60 seconds, until warm.
4. Assemble the bowls. Build each bowl with equal amounts of the prepared salad. Top each bowl with warm chickpeas, hummus, black olives, and pepper. Drizzle with tahini sauce and serve.
Ingredient Info: Tahini is a paste made from toasted sesame seeds that is widely used in Mediterranean dishes.
Easy Burrito Bowls with Cauliflower Rice
30-minute
Gluten-free
Nut-free
One-pot
Soy-free
Serves 6
Prep time: 10 minutes
Cook time: 20 minutes
These bowls are lighter than a traditional burrito and perfect for when you want a delicious meal that won’t weigh you down.
2 (10-ounce) bags frozen riced cauliflower
2 tablespoons water
1 tablespoon lime juice
2 teaspoons ground cumin
1 teaspoon salt
1 teaspoon garlic powder
¼ teaspoon black pepper
2 tablespoons olive oil
2 bell peppers (any color), cut into 2-inch strips
1 onion, cut into 2-inch strips
2 (16-ounce) cans chili beans
1 cup frozen corn
2 avocados
½ teaspoon salt
Black pepper
Salsa, for topping
1. Cook the cauliflower. In a large nonstick skillet over medium heat, cook the cauliflower in the water, stirring occasionally, for 2 to 3 minutes, until the cauliflower has thawed. Stir in the lime, cumin, salt, garlic powder, and pepper. Cook for about 4 minutes, until heated through. Transfer to a bowl.
2. Cook the veggies. In the same skillet over medium-high heat, heat the oil until it shimmers. Add the bell peppers and onion. Cook, stirring occasionally, for 5 to 6 minutes, until tender.
3. Add the beans. Pour in the beans with their liquid. Add the corn. Simmer for 2 to 3 minutes or until heated through. Taste and add salt and pepper as needed.
4. Assemble the bowls. Scoop an even amount of cauliflower into each bowl, then top with the bean mixture. Carefully halve, pit, and peel the avocados (see here). Transfer the fruit to a small bowl and mash with the back of a fork. Stir in the salt, then add a dollop to the top of each burrito bowl, along with salsa. Enjoy!
Thai-Style Peanut Chickpea Salad
30-minute
Serves 4
Prep time: 25 minutes
This salad is meant to be an entire meal—that’s why it’s so big! The Thai-style peanut dressing is delicious. It’s also great with roasted peanuts. And if you’re feeding four extra-hungry people, just double the chickpeas.
For the dressing
½ cup creamy peanut butter
2 tablespoons lime juice
2 tablespoons soy sauce
1 tablespoon brown sugar
1 to 2 teaspoons sriracha
¼ cup water, as needed
For the salad
3 cups chopped romaine lettuce
2 cups thinly sliced red cabbage
2 carrots, grated
1 red bell pepper, cut into large dice
½ cucumber, sliced and quartered
1 (15-ounce) can chickpeas, drained and rinsed
1. Make the dressing. In a small bowl, whisk together the peanut butter, lime juice, soy sauce, brown sugar, and sriracha. Add water, 1 tablespoon at a time, until you get a pourable consistency. Taste and adjust the seasonings as needed. Set aside.
2. Make the salad. In a large serving bowl, combine the lettuce, cabbage, carrots, bell pepper, and cucumber. Add the chickpeas. Pour in about half of the dressing. Toss using salad tongs or two forks until the salad is evenly coated. Add more dressing as desired, or serve with extra on the side. Serve immediately.
Kitchen Cure: You can prepare this salad up to one day in advance. Store the dressing separately from the rest of the ingredients in an airtight container in the fridge, then toss everything together right before serving.
Zesty Peppers and Bowties
30-minute
Nut-free
One-pot
Soy-free
Serves 4
Prep time: 15 minutes
Cook time: 25 minutes
This pasta dish will look deceptively simple . . . until you try the sauce! It’s zesty and flavorful yet easy to make.
3 tablespoons olive oil, divided
2 red bell peppers, sliced into ½-inch strips
1 teaspoon minced garlic
8 ounces dried farfalle pasta
1 lime
2 tablespoons chopped parsley
1 teaspoon whole-grain mustard
1 teaspoon real maple syrup
½ teaspoon salt
⅛ teaspoon black pepper
1 teaspoon nutritional yeast (optional)
1. Cook the peppers. In a large saucepan over medium-high heat, heat 2 tablespoons of oil until it shimmers. Add the peppers. Cook for 6 to 7 minutes, until crisp-tender. Add the garlic and cook for 1 to 2 minutes. Transfer to a bowl.
2. Boil the pasta. Fill the pan with salted water and return to high heat. Add the pasta and cook according to package instructions until tender, usually about 10 minutes. Reserve 1 cup of cooking liquid, then drain.
3. Make the sauce. While the pasta cooks, use the palm of your hand to roll the lime over a cutting board to loosen the juices. Zest the lime into a small bowl, then halve it and sque
eze the juice into the bowl. Add the parsley, mustard, maple syrup, salt, pepper, remaining 1 tablespoon of oil, and 1 to 2 tablespoons of cooking liquid. Whisk to combine.
4. Combine. Return the drained pasta to the hot pan. Add the pepper mixture and sauce. Place over low heat for 2 to 3 minutes, until warmed through. If you want it a little saucier, stir in another 1 to 2 tablespoons of cooking liquid. Taste and add more salt and pepper as needed. Serve topped with nutritional yeast (if using).
Banh Mi–Inspired Veggie Dogs
Nut-free
One-pot
Serves 4
Prep time: 10 minutes, plus 1 hour to pickle
Cook time: 5 minutes
Banh mi sandwiches are a Vietnamese staple, usually made with meat topped with pickled veggies, cilantro, and super spicy sauce. While this version isn’t authentic, it’s definitely a delicious, fun take on veggie dogs.
1 medium carrot
1 small jicama (smaller than an apple)
1 jalapeño pepper
½ cup rice wine vinegar
3 tablespoons sugar
½ teaspoon sesame oil
½ teaspoon salt
4 veggie dogs
4 hot dog buns, warmed
Sriracha, for serving (optional)
1. Prepare the vegetables. Grate the carrot. Dice the jicama. Remove the seeds and pith from the jalapeño, then dice what remains.
2. Pickle the vegetables. In a shallow bowl, whisk together the vinegar, sugar, sesame oil, and salt. Add the carrot and jicama, cover, and refrigerate for at least 1 hour, stirring once or twice.
3. Top and serve. When you’re ready to serve, heat the veggie dogs per package instructions, usually pricked with a fork and then microwaved for about 2 minutes. Place the dogs in the buns and top with the pickled veggies. Sprinkle the jalapeño over the tops, then drizzle with sriracha (if using). Enjoy!
Change It Up: Serve with a side of French fries, and mix 1 to 2 teaspoons of sriracha with ½ cup ketchup for dipping.
Chocolate Mug Cakes
CHAPTER 6
Desserts and Drinks
Cinnamon Twists with Cream Cheese Dip