vegan protein – Page 5 – The Vegan Love Project

Zucchini & Buckwheat Noodle Salad

A mix of fresh, raw and wholesome, nutrient dense cooked yum in a bowl. Feel free to add more crisp vegetables like sprouts, grated carrots, snow peas, fresh mushrooms etc. Fast, quick, easy and uncomplicated, this dish packs a filling, nutritious bite in no time at all.

Noodles

1 Pound of 100% buckwheat soba

1 zucchini squash- spirulized ( you will need a spirulizer for this!

1/4 red pepper, minced or small dice

Salad Greens

I used red leaf lettuce in chiffonade or thinly sliced

toss with lemon juice

1 t hot sesame oil

salt & pepper

Set aside in serving bowl

Soba Sauce

I make a lot of this and have it in the fridge ready to go at ALL TIMES. Perfect quick toss for noodles or for dipping.

1/2c tamari

1/4c mirin

1″ piece of fresh ginger, grated or thinly sliced

1 clove garlic, smashed and minced

2t hot sesame oil

1T water- if needed

Bring a pot of salted water to a boil. Add the soba and cook until al dente. Rinse well with fresh water, then drain and set aside.

Spirulize the squash, salt with about 1/2t pink salt and set in a colander in the sink for several minutes to soften.

In a large bowl, toss the cooled buckwheat noodles with the zucchini noodles and add your preference of Soba Sauce (to taste).

In a serving bowl, add the shredded greens (and any other fresh veggies you would like to your noodle bowl!) and the layer on a serving of dressed noodles. Top with the minced red pepper and serve warm or cold. FRICKEN DELICIOUS.

Buckwheat Soba with Ginger Sesame Bok Choy

Buckwheat is totally grain free, and gluten free, it’s a fruit seed that is in the rhubarb family! It is an excellent source of protein as well as many other important nutrients which help to regulate blood sugar and keep you feeling full at the same time. This dish is super delicious and fast to prepare- these noodles are good either hot or cold. Don’t over cook them! (taste them along their journey!)

1 pound of 100% buckwheat soba

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1-2 heads of baby bok choy, washed and thinly sliced

1 clove garlic, smashed and minced

1″ fresh ginger, grated or thinly sliced

1T coconut oil

2t hot sesame oil

fresh scallions and/or fresh jalapeño to taste

1-2T tamari

1T mirin

Salt and pepper to taste

Bring a pot of salted water to a boil. Add the soba and cook until al dente. Rinse well with fresh water, then drain and set aside.

In a large skillet, heat up the coconut oil, sauté the garlic, ginger and hot pepper just until golden. Add the sliced bok choy and sauté just until bright green. Deglaze with mirin, sauté for an additional minute or so and then add in the tamari and hot sesame oil. Toss in the cooked noodles and stir through to combine everything well. Serve hot or cold.

Chocolate Cacao Maca Almond Butter Power Smoothie

Chocolate Cacao Maca Almond Butter Power Smoothie

1c almond or cashew nut milk

1T hemp seed

2t raw agave or raw local honey

1T raw Almond Butter

1T Maca powder

2T cacao powder

1T golden flax seeds

1t vanilla

1scoop protein powder

pinch salt

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1c ice

Blend all ingredients together except the ice and process until smooth- taste and adjust if needed

Add the ice and blend just until smooth.

Strawberry Coconut Power Smoothie

Strawberry Coconut Power Smoothie

1c nut milk

1T hemp seed

1t raw agave or raw local honey

1c strawberries

1T gold flax seeds

1T coconut manna

1t vanilla

1scoop protein powder

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1c ice

Blend all ingredients together except the ice and process until smooth- taste and adjust if needed

Add the ice and blend just until smooth.

Kichari (Lentil Rice DELICIOUSNESS)

Ellen’s Kichari (lentil & rice porridge)

Kichari means mixture, usually of two grains. “Kichari may well be the most perfect therapeutic recipe of all because it detoxifies the entire system, while kindling the body’s digestive fires called agni.” This recipe is nourishing and easy to digest, and can literally be paired down to just the rice and beans and still be utterly satisfying. It can be eaten more on the soupy side or as a thicker porridge. SO.SIMPLE.SO.GOOD.

Wheat-free, Gluten-Free

1c red lentils or yellow (dahl), washed and drained

1c white basmati rice

1 medium onion, diced

1t turmeric

1T fresh ginger, sliced or grated/ or 1t dried

1t mustard seeds

1t cumin seeds or 2t ground cumin

1/2t black pepper

1t pink salt

3T extra virgin olive oil

6c boiling water

1t salt or to taste

Bring 6c of water to a boil, more if needed

In a large soup pot, toast the spices (cumin, mustard seeds, pepper, turmeric, salt and ginger- if using dried) until aromatic. Add the olive oil and sauté the onions, and fresh ginger until golden and soft. Add the rice and coat well in the spice mixture. Add in the lentils and cover with the hot water. Bring to a boil and reduce heat and simmer for 30-40 minutes, uncovered, adding additional water if needed and or desired, stirring occasionally. In the last 10 minutes of cooking.

Adjust the seasonings before serving. If there is excess water, cover the pot to allow it to be absorbed. Serve optionally with fresh cilantro.

Tempeh 1/4 Pounder (Faux Chicken Sandwich)

Tempeh ¼ Pounder

Does this satisfy a craving or what? It is absolutely one of the best vegan burgers I have ever had. Simmering the tempeh in broth prior to pan frying “opens up” the tempeh and also softens it, allowing for a ton of flavor to be added into the burger. I dredged mine in a cornmeal coating prior to pan frying giving it more texture and depth as a whole inside the sandwich. Absolutely delicious.

Wheat-free, can be made Gluten-free by using GF bread or rolls

Makes 2 sandwiches (½ the recipe for one serving)

1 block of tempeh (4oz each portion)

1 vegetable “chicken” bouillon or 2c vegetable broth

1 tomato, sliced thin

¼ of a small red onion, sliced, thin

yellow mustard

veganaise

vegan cheese *optional

4 leaves, green leaf lettuce

prepared ketchup

2 rolls, buns, slices of bread of choice (wheat-free or gluten-free)

Prepare the tempeh:

Cut the tempeh in half. In about 2 cups of water or veggie broth, in a small pot, bring the tempeh and 1 veggie boullion (or broth) to a boil. Reduce heat and simmer for 5 minutes. Let steep for another 10 minutes covered, allowing the tempeh to soak up the flavor of the broth.

*EXTRA STEP optional…Coating the tempeh

The coating makes for more of like a chicken sandwich style burger, like a breaded cutlet- SUPER YUM…..

2T cornmeal

1T nutritional yeast

1/4t salt

1/4t ground black pepper

Pinch ground cayenne pepper

1/4t chipotle powder

Olive or Grape seed oil for pan-frying

Salt and pepper to taste

In a toaster, place either the sliced bread or rolls in and toast.

Preheat a large sauté pan or skillet, over medium heat. Add the olive oil. Place the tempeh halves in and reduce the heat to low. (*if corn crusting, remove the from the broth and dredge them directly into the cornmeal coating then proceed to the next step.) Pan fry covered 2-3 minutes on each side. If using vegan cheese, after the tempeh has been flipped once, places the slices of vegan cheese on top, 1oz each return the top and continue to cook for another 2-3 minutes.

When the bread is toasted, spread veganaise, mustard, slices of tomato and red onion and top it with a couple of leaves of lettuce. On the other pieces of bread or roll (the other side of the sandwich), put the ketchup.

Place the cooked “patty” on top of the lettuce, sprinkle with salt and pepper and cover it with the twin bread or roll with ketchup. Serve with a fermented dill pickle and a side of booch.

Sautéed Almond Tofu

Serve this with sprouted brown rice and a side of greens…a little hot sauce and this meal is PERFECTION.

Sautéed Almond Tofu

1 lb firm tofu, pressed, drained, cubed

2T olive oil

2 cloves garlic, minced

1/4 tsp chili flakes or 1 fresh chili pepper, minced

2T maple syrup

2T GF tamari or Shoyu

Juice from ½ a lemon

1/4 cup roasted almonds (or peanuts!), chopped (optional)

In a large saucepan or skillet over medium-high heat, sauté the garlic and hot pepper in oil just until golden Add the tofu and continue to sauté until the tofu is browned on all sides, tossing often. Add the shoyu or Tamari sauce and the lemon juice. When the moisture is absorbed by the tofu, add the maple syrup and then the almonds. Continue to sauté until all of the liquid has cooked into the tofu.

Delicious hot or cold.

Hungarian Vegan “Chicken” Paprikash

This is a stove top version of my Grandmother’s traditional Hungarian dish that was one of my most favorites growing up. My grandma would cook whole chicken legs in white rice bathed in oil, with onions and a ton of Hungarian paprika. My mom would kid that in order to make this properly, you need a full gallon of oil. If you are not interested in using a “fake” chicken product, or would like this dish to be gluten free, chickpeas replace the “chicken” in this dish remarkably well; it is equally delicious although not as familiar as what I grew up on. I served this with a huge side of Sautéed Kale.

Vegan Chicken Paprikash

1 pound vegan chicken pieces, drained (I use Westsoy)

1/2t pink Salt

1/2t black pepper

3 tablespoons olive oil

1 large onion, medium dice

1 clove garlic, smashed and minced

4c Water

2T Hungarian paprika

3c sprouted brown rice, pre-cooked OR 1 1/2 basmati or Carolina rice un-cooked

1 bouillon cube or replace the water with veggie broth

In a large heated pot, sauté ¼ of the onion in 1 T of oil until golden and just brown. Add the fake chicken and sauté until and heated through and it has a little bit of color on it- then remove it from the pan and set aside. In the same pan add the remaining onions and olive oil and sauté for 6-8 minutes. Add in the paprika, salt, pepper and the bouillon cube and continue to sauté until the onions are soft and translucent. Add the cooked rice and add back in the chicken, and add 4 cups of water. Bring to a boil and then reduce the heat to low. Cook partially covered for an additional 30-40 minutes stirring minimally. Turn off the heat and let sit for 10 minutes undisturbed prior to serving.

ChickNuts (Roasted Chickpeas)

Roasted Chickpeas

3c cooked chickpeas, rinsed and well drained

1/4c extra virgin olive oil

1/2t pink salt

1/4t black pepper

1 clove garlic, smashed and minced

Preheat the oven to 375 Degrees

In a bowl, toss everything together. In a shallow dish or baking sheet, spread the coated chickpeas out and space evenly. Roast for an hour to insure a proper roasting. Taste one or two, if they are at all soft, they are not done. You can lower the heat if longer roasting is neccesary. When they are done, using a slotted spoon, lay them out on a cooling plate or onto paper towels. While hot and the oil is present on the surface, SPRINKLE MORE SALT, the oil will help it stick. SUPER FRICKEN DELICIOUS. They will get crunchier as they cool so it is just as important to not overcook as it is to not undercook.

Fresh Tomato Tofu Vegetable Lasagna

Again, not a difficult dish to make at all, it’s all about the components- each one is full of flavor prior to joining forces in this early fall, late summer time fresh lasagna. I used brown rice lasagna noodles that are virtually un-dectectably different over wheat noodles so this lasagna is totally gluten free. I used only fresh tomatoes from the farmers’ market and a few of my own- some for the fresh sauce and others, sliced as a layer within the lasagna. What follows are the recipes for the components- how you layer it up is up to you! You can use different veggies; mushrooms, eggplant- limitless possibilities. Mine was filled with tons of fresh basil, tomatoes, hot peppers, squash and spinach. I stayed away from using vegan cheese, was just not feeling it, so the tofu filling is an absolute stand out, delicious in flavor. I added a quickly sautéed garlic spinach into the filling to offer a fuller flavor (as opposed to just using it blanched or steamed), you can also simply use it as a layer. All of the vegetables were from my garden or from the Greenfield market.

Components:

2 medium zucchinis- sliced and tossed in olive oil, salt & pepper
6 cups spinach- quickly sautéed in garlic and olive, salt and pepper
fresh tomato sauce- recipe below
1 box of lasagna noodles, cooked
Tofu “ricotta” filling- recipe below
1-2 larger tomatos, thinly sliced, drizzled with olive oil, salt and pepper

Putting it together:

Preheat the oven to 350 degrees
ladle in about 1 cup of fresh sauce in the bottom of the baking dish
place down one layer of noodles
layer in the tofu filling
layer in noodles
layer in fresh zucchini
layer in noodles
layer in fresh tomato slices, olive oil and salt
layer in last layer of noodles
cover the top layer with fresh sauce
Cover with tin foil and bake for 60 minutes.

Fresh Tomato & Basil Sauce

2 cloves garlic, smashed and minced

4c tomatoes, diced

1/4c fresh basil, lightly packed, chopped

1/4t black pepper

1/4c water

1/2-1 fresh cherry bomb, chili or other hot pepper, minced

1/3c extra virgin olive oil

1t salt or to taste

In a skillet, add the olive oil and sauté the garlic until golden and soft. Add the tomatoes, parsley, salt, black and red pepper. Allow the tomatoes to break down and to come to a boil. Reduce heat and simmer for 5-10 minutes. In the last 5 minutes of cooking, add the fresh basil.

At this point, the sauce is delicious as is or can be pureed to create a smoother sauce.

Tofu “Ricotta” Filling

Tofu Ricotta /Crème

1Pound tofu- blanched- divided in 1/2

1 clove garlic

1 heaping T mellow white miso

3T extra virgin olive oil

1t brown rice vinegar

1t ume vinegar

1 heaping T sesame tahini

2T water if needed while blending

*opt 6c fresh spinach or 5oz- steamed and pressed (all water out) or sautéed with garlic and 1t olive oil

*opt 3oz Vegan mozzarella or favorite cheese

1/2t black pepper

In a blender or vitamix, place the warm cooked tofu (1/2), the miso, tahini, olive oil, vinegars, garlic, and blend until smooth and creamy.

In a bowl, crumble or mash the remaining tofu with a fork or fingers. Add the tofu crème, and the vegan cheese and the chopped steamed / pressed spinach.