Vegan Curry Vegetables

Vegan Curry Vegetables PinThis Vegan Curry Vegetables recipe was inspired by a recipe in “Prevent and Reverse Heart Disease” by Dr. Caldwell Esselstyn. After I found out my cholesterol was still high after eating a plant-based diet for more than 2 years, I realized vegans can still get heart disease. Dr. Esselstyn’s book had a lot of great advice backed by legitimate research, as well as lots of delicious sounding recipes.

Amelia put me in charge of this one since I found it. I made it the first time following the recipe in the book pretty much exactly, but I thought it lacked some depth of flavor so I modified it the second time around.

Most of Dr. Esselstyn’s study patients were suffering from severe heart disease, so most of the recipes in the book don’t use any salt. Amelia and I both have low blood pressure, so we’re not afraid to use a little salt in our recipes. You can skip the salt if that’s a concern for you.

In addition to salt, I added black pepper and tomato sauce. We eat at an Indian restaurant here in Cuenca, Ecuador called Namaste India and they use tomato in a lot of their curry dishes. It gives it a rich, tangy flavor that we really like.

The jarred tomato sauce we get here in Ecuador is very thick. It’s closer in consistency to tomato paste so you may need to adjust the amount of tomato sauce depending on how thick it is and your taste preference.

We used broccoli and cauliflower in our recipe, but it would be great with some yellow potatoes, too. Some fresh spinach would also be great either blended up in the sauce or added to the skillet during cooking.

This is a great one-dish recipe, but you could also eat it with some naan bread or a side salad.

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

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Easy Vegan Lasagna (Overnight)

Easy Vegan Lasagna Overnight PinThis overnight Easy Vegan Lasagna was inspired by our other overnight Vegan Gluten Free Lasagna recipe, but with a few changes to make things easier and cheaper. However, you can mix and match the main ingredients depending on your taste preferences and the amount of work you want to put into it.

Lentil Ground “Beef”

Let’s start with the “meat” mixture. Our original recipe uses Beyond Meat Beefy Crumbles as the meat substitute. This meat sub is tasty, but it’s not available everywhere and it’s also a processed food with added canola and sunflower oil. If you’re an oil-free eater, this won’t do.

Amelia made us a delicious Vegan Lentil Loaf awhile back, so that gave me the idea to use lentils as the ground beef substitute. And they work great! I cook them in our pressure cooker, but you can also boil them on the stove.

Our pressure cooker instructions say to cook them for 9 minutes, but we’re at high altitude so I cook them for 12 minutes. They need to be slightly overcooked and a little mushy so you can mash them into a ground beef texture. Then I stir fry them without oil or liquid in a large skillet to smash them up more and dry them out a bit to give them more of a ground beef look.

Our pressure cooker instructions also call for 1 tbsp of vegetable oil to keep the lentils from frothing too much and clogging the steam vent, but we never do this and haven’t had any issues. To keep this recipe oil-free, we recommend skipping the oil. You just may need to clean your pressure cooker steam vent more often.

Tofu Ricotta

Now for the Tofu Ricotta. Our original recipe uses Cashew Ricotta made from our Vegan Cashew Cream recipe. While this is less processed than tofu, cashews are also a lot more expensive. You can buy a package of organic tofu for less than $2, but it’ll cost you about $8 to buy enough cashews for this recipe. If you’re soy-free, you can swap the Tofu Ricotta with the Cashew Ricotta.

This recipe has quite a bit of salt so if you have heart disease or high blood pressure, please omit the salt. Salt substitutes are also best to be avoided if you have these health issues or kidney disease.

Tomato Sauce

Now for the sauce. Our original lasagna recipe uses our homemade spaghetti sauce for the lasagna sauce. This sauce is delicious, but it also takes quite a bit of extra ingredients and time to prepare. To keep things cheap and easy, we’re using jarred of spaghetti sauce in this new recipe. We recommend using a fat-free variety like Prego’s Lower Calorie Light Smart Traditional sauce. But you can always make your own sauce from scratch if you want to.

The Easy Vegan Lasagna Part

Finally, we made our original recipe gluten-free by using rice lasagna noodles, but we just used regular wheat noodles for this recipe. We prefer a whole-grain noodle, but those options are limited here in Ecuador. To make it gluten-free, just swap the noodles for your favorite gluten-free variety.

Since this recipe doesn’t use vegan cheese (which is mostly oil), it has more than 100 fewer calories per serving than our original recipe. It’s also oil-free since we’re using lentils instead of the beefy crumbles.

Easy Vegan Lasagna

Like our original recipe, this one is also “overnight” so you don’t have to cook the noodles. It only takes about 15 to 20 minutes of actual work to prepare this Easy Vegan Lasagna, which is nothing compared to a conventional, non-overnight lasagna. It makes 8 servings so you’ll have lots of leftovers (unless you’re feeding the whole family).

It’s also a great option to take to a friend’s house since you prepare it the day before and just pop it in the oven for about an hour before you’re ready to eat.

Enjoy with a simple side salad and some Vegan Garlic Bread. Save some sauce and heat it up on the stove to pour over the lasagna just before you serve it. We didn’t do that this time, but we will the next time we make it.

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

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Vegan Locro de Papa Soup

Vegan Locro de Papa Soup PinThis Vegan Locro de Papa Soup recipe is a plant-based version of a traditional Ecuadorian potato soup. It’s a delicious and satisfying soup for a cold rainy day.

We learned about Locro de Papa Soup on our first trip to Ecuador. Due to a language barrier, we didn’t know it was traditionally made with cheese. We asked the server in our broken spanglish if it had cheese, but he must not have understood us because he assured us it didn’t. I’m pretty sure it did, though.

Despite having cheese (we think), our very first traditional Ecuadorian dish was a real palate pleaser! So Amelia decided to figure out how to make it “sin queso” and this was her creation thanks to a little help from Laylita’s Recipes (an Ecuadorian native from Vilcabamba).

The traditional recipe calls for little cubes of mozzarella or similar cheese, but we’ve replaced that with cubes of tofu to give it the same texture without the saturated fat. It’s best to use organic tofu if you can find it. Most tofu sold in grocery stores in the states is organic.

The key to getting the traditional locro color and taste is the achiote powder. We had a hard time finding this in Denver, but we eventually found some in a Whole Foods. Two of the three Whole Foods and none of the other grocery stores we checked carried it.

We used olive oil to saute the onions and garlic, but you can replace that with a 1/4 cup of veggie broth to make this an oil-free dish.

Like any soup, this pairs well with a salad or some whole grain bread for dipping.

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

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Vegan Broccoli Soup

Vegan Broccoli Soup PinBroccoli is one of our favorite veggies, and we created this Vegan Broccoli Soup so we can eat more of it! At only 75 calories per serving with 5 grams of protein, 3 grams of fiber and 116% of your daily Vitamin C, it’s also a nutritional powerhouse!

You can make this recipe with 2 small heads of broccoli or one big head. Since you’re going to blend the ingredients, you can use the broccoli stalks, too. It’s a good use for them so they don’t go to waste. You can also save them for your homemade Easy Vegetable Broth from Scraps. Set aside 2 cups of the broccoli florets for garnish to give your soup a little more visual appeal and texture.

We used unsweetened almond milk, but feel free to use your favorite non-dairy milk. This gives the soup a creamier texture.

Our recipes are very flavorful…sometimes too flavorful for tender palettes. We used cayenne pepper to spice it up a little, but you can skip that if you want. You can also reduce or eliminate the salt if you’re avoiding it.

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

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Lemony Spring Peas and Zucchini

Lemony Spring Peas and Zucchini PinThis Lemony Spring Peas and Zucchini recipe is a fresh and delicious Amelia special. She concocted this recipe from all of our favorite ingredients: zucchini, garbanzo beans, peas, onion and mushrooms. Adding the Lemon Sauce recipe adapted from the Minimalist Baker makes it all lemony and flavorful.

We tried to spiralize our zucchini, but the spiralizer we bought doesn’t work very well. It works ok for slicing, but the spiralizing blade did a better job of cutting my thumb than the zucchini. As long as the zucchini is thinly sliced, it works just as well.

If you’re using frozen peas, be sure to thaw them first or they won’t cook at the same rate as everything else.

You can substitute spaghetti squash or quinoa for the brown rice. You can also serve it without the rice and pair it with some Balsamic Marinated Baked TofuHealthy Butternut Squash or BBQ Tempeh.

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.
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Tahini Salad Dressing

Tahini Salad Dressing PinThis Tahini Salad Dressing is rich and satisfying. In addition to using it as a salad dressing for your Falafel Salad, you can use it as a condiment on your Veggie Sandwich, Falafel Sandwich or as a dipping sauce for your plain old Vegan Falafel.

Tahini has a peanut buttery texture, but it’s made from sesame seeds. It’s a popular condiment in the Eastern Mediterranean and most of Asia. This recipe mixes it with lemon juice and water to thin it out and give it a tanginess. The Nutritional Yeast gives it a little cheese flavor and some B12.

It’s pretty high in fat, so if you’re trying to lose weight or lower your cholesterol, you should opt for a lower fat dressing like JP’s Italian Salad Dressing, or try No-Tahini Hummus or Salsa instead.

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

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Vegan Creamed Spinach

Vegan Creamed Spinach PinThis Vegan Creamed Spinach is easy to prepare and absolutely delicious. A great side-dish on its own or a tasty base for your Vegan Sardou.

Spinach is loaded with iron and other healthy nutrients, but it can get tiresome eating it raw all the time. This is a nice alternative that’ll help you add more greens to your daily routine.

This recipe makes about 2 servings and doesn’t reheat well so you’ll want to finish it in one sitting. If you’re cooking for one, just cut the ingredients in half or double them if you’re cooking for four.

Vegan Creamed Spinach Instructional Video

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

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Vegan Mac and Cheese

Vegan Mac and CheeseWe’ve tried several Vegan Mac and Cheese recipes before finding this one. It’s absolutely delicious, but it doesn’t taste quite like non-vegan mac n cheese.

It’s just as creamy and very flavorful, but it lacks the “cheesiness” of regular mac n cheese so adjust your expectations accordingly. If you judge it on its own merits, you may like it better.

We used gluten free Ancient Harvest Quinoa Organic Elbow Pasta and cornstarch, which also makes this a Gluten Free Mac and Cheese recipe.

We used vegetable broth to sauté the garlic instead of olive oil, so the only oil is 1 tsp drizzled over the roasted garlic. You may be able to use vegetable broth for that, too. That would make this recipe a Vegan Gluten Free, Oil Free & Soy Free Mac and Cheese!

It’s delicious! Prepare yourself for yumminess!

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

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Chickpea Scramble

Chickpea ScrambleThis Chickpea Scramble recipe is a great substitute for eggs and tofu. It’s made with chickpea flour, which is full of nutritious protein and complex carbs. It has a similar texture to scrambled eggs while the Himalayan black salt gives the scramble an egg smell and flavor.

Like eggs, this recipe has a lot of protein. Unlike eggs, it has a lot of fiber and NO cholesterol. We sautéd the veggies with vegetable broth so it’s also oil free and the chickpea flour makes it gluten free. You just can’t go wrong with this delicious recipe!

Enjoy with a slice of whole grain toast or our delicious Oven Roasted Red Potatoes.

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

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Vegan Brown Gravy

Vegan Brown GravyThis Vegan Brown Gravy recipe is the perfect addition to your holiday meal. Gravy is a mainstay in the American diet and this recipe will allow you to continue enjoying it, even after you go vegan.

We used this gravy with our Vegan Wellington, but it would also go well with just about any dish that calls for brown gravy.

You might be tempted to use the brown packet gravy from the store, but this recipe is much healthier and more natural than those. This recipe only takes a few extra minutes, but the taste and nutrition are worth the effort.

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

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