By Carrie Resch 

Do you find yourself wondering what vegans eat? Like what they really eat. Recipes are nice and all, but not all of us are great cooks and simple every-night meals don't usually involve elaborate casseroles. Here's one "recipe" that's oh so easy to make and very inexpensive. We'll call it Pink Beans & Rice. 

It's so simple to throw together. A can of Pink Beans and a Can of Tomatoes, Okra and Corn (or any vegetables of your choosing). Double the recipe if you're cooking for a large group or you want some delicious leftovers to take to work. 

Pink beans are popular in Caribbean countries. They have a rich, meaty flavor and can be used in place of pinto beans or red kidney beans. 

Drain the pink beans in a colander or strainer and rinse with water. Put beans and a can of undrained Tomatoes, Okra and Corn in a pot and heat on medium-high. Add minced garlic and the seasonings used in Sazon Seasoning Mix: coriander, cumin, black pepper, garlic powder and oregano. 

Once heated through, scoop the bean mixture on top of your favorite grain. Brown rice or quinoa are tasty and easy choices. Quinoa (pronounced KEEN-wah) is actually a seed – not a grain, but it's often treated like a grain and can be made sweet or savory depending on the spices you use.  

Quinoa is classified as a "superfood," containing protein, fiber and vitamins and minerals including magnesium, iron and zinc. It's  gluten-free. Click here to read all about the nutrition benefits of quinoa. 

There are many types of quinoa, but the ones you're most likely to run across in your local grocery store are white quinoa and red quinoa. White quinoa has a mild taste, like rice. Red quinoa tends to be a little heavier with more of a nutty flavor. 

That's it!

​So easy to make. Change up the grains or experiment with different beans, if you'd like. You have an easy weeknight dinner with ingredients that can always be on hand in your stocked pantry. 

INGREDIENTS: 
- 1 CUP flour
- 2-4 TBSP coconut sugar
- 1 1/2 TSP baking powder
- 1/2 TSP baking soda
- 3/4 - 1 CUP almond milk (start with 3/4 cup, add 1 tbsp at a time more If you prefer a thinner batter)
- 1/2 TBSP apple cider vinegar


DIRECTIONS: 

1.  MAKE VEGAN BUTTERMILK FIRST BY MIXING THE NON DAIRY MILK WITH APPLE CIDER VINEGAR, MIX TOGETHER AND LET IT SIT WHILE YOU COMBINE THE DRY INGREDIENTS.
2. ADD ALL THE DRY INGREDIENTS TO A BOWL AND MIX TOGETHER. 
3. ADD THE BUTTERMILK TO THE DRY AND MIX TOGETHER (DONT OVER MIX THE BATTER). LET THE MIXTURE SIT FOR ABOUT 5 MINUTES WHILE YOU PRE-HEAT YOUR PAN AT A MEDIUM HEAT. 
4. POUR THE BATTER INTO THE PAN AND COOK UNTIL BUBBLES START TO SHOW AND THE EDGES START LOOKING COOKED (ABOUT 2 MINS, BUT KEEP AN EYE ON THEM SO THEY DONT BURN), THEN FLIP THE PANCAKE AND COOK FOR ANOTHER MINUTE OR UNTIL THE BOTTOM IS NICELY GOLDEN. 
5. SERVE PLAIN OR WITH FRESH FRUIT AND MAPLE SYRUP. ENJOY!         

Source: Naomi Mederos, Instagram influencer. You can follow Naomi on Instagram @naomithesweetestpotato ​

Ingredients

• 1 head roasted garlic (see instructions for method)
• 10 ounces (~ 2 1/4 cups dry) macaroni noodles* (use gluten-free pasta for GF)
• 4 Tbsp olive or grape seed oil
• 5 cloves garlic, minced
• 4-5 Tbsp unbleached all-purpose flour (or sub arrowroot powder for GF)
• 2 - 2 1/4 cups Blue Diamond Almondmilk Original Unsweetened 
• Salt and pepper to taste (~1/2 tsp each)
• 1/2 cup vegan parmesan cheese, plus more for serving
• 4-6 Tbsp nutritional yeast, plus more for topping
• optional: 1/4 cup panko bread crumbs (gluten-free for GF)

Instructions

1. To roast garlic, preheat oven to 400 degrees F (204 C) and cut off the very top of a head of garlic. Drizzle the top with a bit of oil, a sprinkle of salt and loosely wrap in foil.
2. Place directly on oven rack and roast for 45 minutes - 1 hour, depending on size of garlic. You'll know it's done when the garlic is very fragrant and the bulb appears soft and golden brown. Remove from oven and let cool.
3. To prepare pasta, add macaroni to a large pot of boiling, well-salted water. Stir to prevent noodles from sticking, and boil according to package instructions (about 8-10 minutes). Drain and cover with a towel to keep moist - set aside.
4. To prepare sauce, heat a large skillet over medium heat. Once hot add 4 Tbsp oil and minced garlic. Stir and cook for 1-2 minutes, or until light golden brown.
5. Immediately add 4 Tbsp flour (or arrowroot powder) and whisk - cook for 1 minute. (Later on, if the sauce is not thick enough, add an extra 1 Tbsp later on during the blending process. I found 4 Tbsp to be the perfect amount).
6. Add almond milk 1/2 cup at a time, whisking to prevent clumps, until 2 cups have been added. Cook for 2 minutes, stirring frequently. (Add the additional 1/4 cup almond milk later on if the sauce appears too thick.)
7. Transfer sauce to a blender and add roasted garlic (squeeze from base to push out cloves), 1/2 tsp each salt and pepper, vegan parmesan cheese, nutritional yeast, and blend on high until creamy and smooth. Taste and adjust seasonings as needed - you want it pretty well salted + cheesy, so don't be shy.
8. Return sauce back to skillet and cook over low heat until warmed and slightly thickened - about 2-3 minutes.
9. Add cooked, drained pasta and toss to coat. Then top with 1 more Tbsp nutritional yeast and 1/4 cup panko bread crumbs.
10. Broil on high on the top rack of your oven for 1-2 minutes, or until golden brown (see photo). Watch closely as it can burn quickly.
11. Serve immediately. I love topping mine with an extra pinch of vegan parmesan cheese and a little red pepper flake.
12. Leftovers keep covered in the refrigerator for up to 3 days, though best when fresh. Reheat in the microwave or on the stovetop - add extra almond milk if it's dry.

Notes
*Most store-bought, conventional pastas are egg-free. Check package to ensure vegan-friendliness.
*Nutrition information is a rough estimate for 1/4 of recipe with panko bread crumb topping.

Recipe: minimalistbaker.com/garlic-mac-n-cheese/
Source: Minimalist Baker

Ingredients
Baked Cauliflower

• 1 medium cauliflower (sliced into long pieces - see note)
• 1/2 cup full fat coconut milk
• Juice and Zest of 1 lime
• 1/2 tsp salt
• 1/2 cup panko breadcrumbs (gluten free if necessary)
• 1/2 cup cornmeal
• 1/2 cup unsweetened shredded coconut
• 1 1/2 tsp smoked paprika
• 1 tsp cumin
• 1/2 tsp garlic powder
• 1/4 tsp turmeric
• 1/2 tsp salt
• 1/4 tsp pepper

Sweet and Sour Slaw

• 3/4 cup chopped red cabbage
• 3/4 cup chopped green cabbage
• 1/2 cup shredded carrots
• Juice of 1 lime
• 1 tbsp white vinegar
• 1-2 tsp pure maple syrup
• 1/2 tsp salt

Tangy Vegan Tartar Sauce

• 1/3 cup vegan mayo
• 1/3 cup diced dill pickle
• Juice and Zest of 1 lime
• 1 1/2 tsp dried dill
• 1/2 tsp salt
• Dash of sriracha (optional)

Extras

• Tortillas (use corn tortillas if gluten free)
• Extra Lime Wedges
• Dash of Sriracha

Instructions

1. Preheat oven to 400 degrees F.

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For the Slaw:

1. Make the slaw first so it has time to marinate and soften just a bit. Whisk all the wet ingredients together and pour them over the veggies in a medium bowl. Cover it and put it in the fridge.

For the Baked Cauliflower:

1. Whisk together the coconut milk, zest and juice of 1 lime and 1/2 tsp salt in a wide shallow bowl, set aside.
2. Whisk together the panko, cornmeal, shredded coconut, smoked paprika, cumin, garlic powder, turmeric, 1/2 tsp salt and the pepper in another wide shallow bowl, set aside.
3. Line a baking sheet with parchment paper and line up your breading station in this order: cauliflower, wet batter, dry breading, baking sheet.
4. Take a slice of the cauliflower and place it in the coconut milk batter, flipping it over to make sure all sides are covered. Next, place that piece of cauliflower in the dry breading mix, pressing it down and flipping it over to make sure it's coated evenly on both sides. The breading should stick easily and not fall off. Transfer your breaded piece of cauliflower to the lined baking sheet. Repeat with all remaining slices of cauliflower. My medium sized cauliflower filled up one baking sheet perfectly!
5. Bake the breaded cauliflower for 25-30 minutes, flipping each piece over after 15 minutes, until both sides are golden brown and crispy.

For the Tartar Sauce:

1. While the cauliflower is baking, make your tartar sauce. In a small bowl, stir together all ingredients. Place in the fridge until you are ready to use it.

For the Tacos:

1. To assemble the tacos, place a tortilla on a plate, top with a bit of the slaw, a piece or two of the crispy breaded cauliflower and top with a big dollop of tangy tartar sauce. Garnish with an extra squeeze of lime or dash of sriracha.
   
2. Devour!

Recipe Notes~I like my cauliflower pieces to be long and fairly thin for this recipe, not your traditional floret style. To do this, I place the head of cauliflower on my cutting board stem side down and cut in half from top to bottom. Cut the bottom of the stem off. Stand one half upright on your cutting board and make thin slices from top to bottom. Take one of the large thin slices and place it on the cutting board. Cut any remaining stem off if you wish...I like to leave a little bit to help hold it together. If it's too long, cut it in half again. Repeat with the remaining cauliflower. Of course, if you like chunkier florets, that will work just as well.
Recipe: www.veggieinspired.com/crispy-baked-cauliflower-tacos/
Source: Veggie Inspired 

IngredientsSERVINGS: 
USMETRIC
2 tablespoons olive oil
1 onions (medium, diced)
3 garlic cloves (minced)
1 1/2 teaspoons ginger (freshly grated)
2 tablespoons spice mix (berbere, to taste, I went with 2 tablespoons but I like lots of spice)
1 teaspoon cayenne pepper (or to taste, optional)
4 cups vegetable broth
1 1/2 cups red lentils (dried)
14 ounces diced tomatoes
3 red potato (medium, about 3/4 lb. total, diced)
3 cups fresh spinach leaves (sliced and lightly packed)
salt
pepper

Instructions

1. Coat the bottom of a large pot with oil and place over medium heat. Add onion and sauté until soft, about 5 minutes. Add garlic, ginger, berbere spice and cayenne and sauté 1 minute more.
2. Add broth, lentils, tomatoes and potatoes. Stir a few times, raise heat and bring to a simmer. Lower heat and allow to cook until lentils are very soft and potatoes are tender, about 30 minutes. Stir in spinach and continue to cook just until wilted, about 2 minutes.
3. Remove from heat and season with salt and pepper to taste. You can also add a bit more berbere and cayenne, if desired.
4. Serve.

Recipe: www.connoisseurusveg.com/spicy-ethiopian-lentil-stew/?utm_campaign=yummly&utm_medium=yummly&utm_source=yummly
Source: Connoisseurus Veg

INGREDIENTS:

• 1 tablespoon oil
• 1 medium red onion, diced
• 1-2 jalapeños, seeded + ribs removed then diced
• 4-5 cloves garlic, minced
• 2 (15 ounce cans) black beans, rinsed and drained
• 1 cup warm water
• 1 teaspoon salt
• 1 teaspoon ground cumin
• ½-1 teaspoon chipotle chili powder (optional)
• 2-3 tablespoons cilantro
• 3 tablespoons lime juice (or more!)

DIRECTIONS:

1. Heat the oil in a stockpot or dutch oven over medium-high heat. Sauté the onions and jalapeños for 4-5 minutes or until they turn translucent. Add the garlic and continue to cook for 30 seconds.
2. Add the black beans, warm water, salt, cumin, and chili powder and bring to a boil. When boiling, reduce the heat so that it simmers. Allow to cook for 10-15 minutes or until most of the water evaporates leaving a thick sort of broth. At this point, if you’d like to thicken the beans a bit more you can remove about ½ – 1 cup of beans and mash them (using a potato masher or a wooden spoon) to make a thick sort of paste but this is optional. Add the beans back into the pot and stir. Top with fresh cilantro and lime juice stir to combine.

NOTES:

• This recipe can easily be halved to make enough for 4-5 servings.

Recipe: littlespicejar.com/cuban-black-beans-cilantro-lime/?utm_content=buffer3f017&utm_medium=social&utm_source=pinterest.com&utm_campaign=osbbuffer
Source: Little Spice Jar

Ingredients

• 1.2 litres hot vegetable stock
• Big pinch of saffron
• 2 tablespoons olive oil
• 1 onion sliced
• 3 cloves garlic crushed or grated
• ½ teaspoon dried chilli flakes or to taste
• 3 teaspoons smoked paprika
• 2 red or yellow bell peppers, sliced or diced
• 3 medium tomatoes roughly chopped
• 100 g green beans trimmed and cut in half
• 300 g paella rice
• Salt and pepper
• 100 g frozen peas
• 2 lemons cut into quarters
• 2 tablespoons chopped parsley plus extra for garnish

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1. Add the saffron to the hot stock, stir thoroughly and set aside.
2. Place the olive oil in a large, wide pan and add the onion, cover with a lid and cook over a gentle heat for 3 minutes, stirring occasionally.
3. Add the garlic, chilli and paprika. Cook for 2 more minutes, stirring occasionally.
4. Next, add the peppers, tomatoes, green beans, paella rice and vegetable stock, plus some salt and pepper. Bring to the boil, then turn down and simmer for 15 minutes, with the lid off.
5. Add the frozen peas and cook for a further 5 minutes. By this time all the stock should have all been absorbed.
6. Finally stir in the juice from 2 of the lemon quarters and the chopped parsley. Serve scattered with more parsley and with the remaining lemon quarters.

NotesIf you want to add chorizo to this, slice or dice it and add it to the pan at the same time as the garlic, chilli and paprika.
If you want to add leftover cooked chicken, pre-cooked prawns or pre-cooked mixed seafood to this, add them in at the same time as the frozen peas. Make sure you heat through until piping hot.

Recipe: www.easypeasyfoodie.com/easy-one-pot-vegetable-paella-vegan/?utm_source=pinterest&utm_medium=social&utm_campaign=SocialWarfare
Source: Easy Peasy Foodie 

INGREDIENTS

• 1 medium yellow onion, chopped (about 2 cups)
• 1 medium red bell pepper, chopped (about 1½ cups)
• 1 tablespoon finely chopped garlic (about 4 medium cloves)
• 2 teaspoons chili powder
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1 can (15 ounces) diced tomatoes (1½ cups), not drained
• 1 can (15 ounces) black beans (1½ cups), drained and rinsed
• 1 medium zucchini, sliced (about 2 cups)
• 1 cup raw, frozen, or canned corn (drained)
• 5 cups coarsely chopped greens (kale, collards, or Swiss chard)
• 4 (6-inch) corn tortillas, cut into 1-inch squares
• 2 (6-inch) corn tortillas, cut into 1-inch squares
• Guacamole or diced avocado (optional)

Instructions:
1. Heat 1 tablespoon of water in a large frying pan or soup pot over medium-high heat. When the water starts to sputter, add the onion and bell pepper, and cook, stirring, for about 5 minutes. Reduce the heat to medium, and add the garlic, chili powder, oregano, and basil, and cook for 2 minutes more, adding a little water as needed to prevent sticking.
2. Stir in the diced tomatoes, beans, zucchini, corn, greens, and the 4 cut-up corn tortillas, then cover and cook for 5 minutes, stirring halfway through.
3. Preheat the oven to 375°F. Set aside a 9×13-inch casserole dish (you do not need to prepare it with any oil or parchment paper).
4. Place 1 cup of the cooked vegetables into a blender, and blend until smooth (add a little water if the mixture is too thick to blend). Stir this back into the cooked vegetables.
5. Spoon the mixture into the casserole dish, and scatter the remaining 2 cut-up corn tortillas on the top. Bake uncovered for 15 minutes. Set aside for 5 minutes before serving.
Variation:
Most stores carry a standard chili powder, which is mild in flavor and what I have used in this recipe. If you like things on the hot-n-spicy side, feel free to use a hotter chili powder of your choice instead, or add ½ teaspoon of red pepper flakes or a few chopped jalapeños.


Recipe: www.forksoverknives.com/recipes/enchilada-casserole/#gs.ARfW26w
Source: Straight Up Food

Ingredients

• 650 g cauliflower (1 1/2 pounds)
• 2 tbs olive oil
• 1 onion diced
• 2 medium sized carrots peeled and diced
• 1 celery stalk diced
• 3 cloves garlic chopped
• 10 g dried wild mushrooms reconstituted in 2 1/2 tbs boiling water (1/3 oz)
• 500 g mushrooms diced (1 pound)
• 1 tbs thyme leaves roughly chopped
• 1 tbs tomato paste
• 1/4 cup red wine
• 1 cup vegetable stock
• salt and pepper to taste
• 2 tbs olive oil
• 3 tbsp nutritional yeast
• 1 tbs dijon mustard
• 1 tsp salt
• 2 tsp thyme leaves
• 1 pinch ground nutmeg

Instructions

1. Preheat the oven to 200 celsius (400 fahrenheit).
2. Chop the cauliflower into roughly equal sized pieces and add to a large saucepan. Cover with water and bring to a boil. Season with salt and cook the cauliflower until tender. Drain.
3. Place a large frying pan over a medium heat. Add the olive oil, onion, carrots and celery. Cook until slightly golden and caramelised. Add the mushrooms in 6 parts, making sure each batch is cooked before adding the next.
4. Remove the wild mushrooms from the boiling water, reserving the water, and roughly chop. Add to the mushrooms along with the tomato paste. Increase the heat to medium-high and add the red wine. Cook until the red wine has almost evaporated before adding the mushroom soaking liquid and vegetable stock. Reduce the heat to low and simmer for 5 to 10 minutes or until roughly half of the liquid has been absorbed. Remove from the heat.
5. Place the cauliflower in a food processor or high powered blender along with 2 tbs olive oil, the nutritional yeast, mustard, salt and thyme leaves. Blend until smooth and taste. Adjust seasonings as required and add the nutmeg and blend for a further minute.
6. Divide the mushrooms between 4 large ramekins and top with the cauliflower mash. Bake for 20 minutes or until lightly golden.

Recipe NotesNutritional Yeast (sometimes called savoury yeast flakes) is available in health food stores. Make sure you purchase nutritional yeast and NOT brewers yeast as they are very different things. You can also purchase nutritional yeast online from amazon (see link in recipe) as well as in Australia from here.
​
Recipe: www.deliciouseveryday.com/vegan-shepherds-pie/
Source: Delicious Everyday

Ingredients

• 1/3 cup (30 g) rolled oats
• 2 Tbsp (15 g) flour of choice*
• 1 Tbsp (5 g) unsweetened cocoa powder
• ¼ tsp baking powder
• pinch of salt
• 1/3 cup (80 ml) unsweetened almond milk
• ½ - 1 Tbsp (8-15 ml) maple syrup, to taste
• 1 tsp (5 ml) coconut oil, melted
• ½ tsp vanilla flavor
• 1 Tbsp (10 g) dairy-free chocolate chips

Directions

1. Preheat oven to 325°F, and lightly coat an individual sized ramekin or oven-safe bowl with cooking spray or oil.
2. In a medium-sized mixing bowl, whisk together oats, flour, cocoa powder, baking powder, and salt. Add almond milk, maple syrup, coconut oil, and vanilla, mixing until well combined. Fold in chocolate chips, reserving a few to sprinkle on the top.
3. Transfer batter to your greased ramekin, topping with a few extra chocolate chips if desired. Bake for 15-20 minutes, depending on desired consistency.
4. Remove from oven and allow to cool for about 5 minutes before adding any additional toppings and digging in!

Notes
* I usually use an all-purpose or whole wheat, but this recipe works with most flours, including gluten-free ones

Recipe: www.runningwithspoons.com/2015/02/04/brownie-batter-breakfast-bake/#_a5y_p=4594304
Source: Running with Spoons