How To Eat Vegan On A Budget


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Sofritas Burrito Bowl

Ingredients
for 7 servings

1 tablespoon olive oil
½ cup (75 g) onion, finely chopped
7 oz (200 g) extra firm tofu, 1/2 block
1 tablespoon soy sauce
1 teaspoon chili powder
¾ teaspoon garlic powder
½ teaspoon cumin
¼ teaspoon paprika
1 pinch cayenne pepper
2 cups (460 g) brown rice, cooked
2 cups (145 g) shredded lettuce
½ cup (85 g) black beans
½ cup (90 g) corn, fire-roasted
⅓ cup (45 g) pico de gallo
½ cup (65 g) guacamole
¼ cup (40 g) red onion, pickled
fresh cilantro, for garnish

Preparation

  1. In a large saucepan, heat the olive oil over medium heat. Once the oil begins to shimmer, add the onion and cook until semi-translucent, 3-4 minutes.
  2. Use your hands to crumble the tofu into the pan, then use your spatula to continue to break apart while cooking about 3-4 minutes.
  3. When the tofu is slightly browned, add the soy sauce, chili powder, garlic powder, cumin, paprika, and cayenne.
  4. Continue to cook and break the tofu apart until it is browned and crumbly.
  5. To assemble a bowl, spread brown rice on the bottom, then layer on lettuce, black beans, corn, tofu sofritas, pico de gallo, guacamole, and onions.
  6. Serve topped with cilantro.
  7. Enjoy!


Buffalo Chickpea Wraps

Ingredients
for 2 servings

1 tablespoon olive oil
15 oz (425 g) chickpeas, 1 can
½ teaspoon garlic powder
1 pinch salt
¼ cup (75 g) buffalo sauce
⅓ cup (45 g) hummus
1 tablespoon lemon juice
1 tablespoon water
2 large tortillas
romaine lettuce
tomato, sliced
red onion, sliced

Preparation

  1. In a large saucepan, heat the olive oil over medium heat. Once the oil begins to shimmer, add the chickpeas and cook until lightly browned, 2-3 minutes.
  2. Add the garlic powder, salt, and buffalo sauce and cook for 2 more minutes, until the sauce thickens and the chickpeas have browned. Set aside.
  3. In a small bowl or liquid measuring cup, combine the hummus, lemon juice, and water and whisk thoroughly.
  4. To assemble a wrap, top a tortilla with romaine, chickpeas, tomatoes, and red onion, then pour on the dressing.
  5. Fold in the sides of the wrap and roll up like a burrito. Cut in half.
  6. Enjoy!

 

Sesame Peanut Noodles

Ingredients
for 4 servings

½ cup (120 g) peanut butter
3 tablespoons low sodium soy sauce
2 tablespoons sesame oil
2 tablespoons rice vinegar
3 tablespoons water
2 ½ teaspoons brown sugar
1 clove garlic
½ tablespoon fresh ginger, minced
8 oz (225 g) spaghetti, cooked according to package instructions
½ cup (55 g) shredded carrot
½ cup (50 g) shredded red cabbage
¾ cup (95 g) edamame, shelled
peanuts, for garnish
black sesame seeds, for garnish
scallions, sliced, for garnish

Preparation

  1. In a blender, combine the peanut butter, soy sauce, sesame oil, rice vinegar, water, brown sugar, garlic, and ginger and blend until smooth.
  2. In a large bowl, add the spaghetti, carrots, cabbage, and edamame and pour over the peanut sauce. Use tongs to mix well, until sauce is fully incorporated.
  3. Transfer to bowls and top with peanuts, black sesame seeds, and scallion.
  4. Enjoy!

 

Mushroom Lentil Burger & Fries

Ingredients
for 5 servings

MUSHROOM LENTIL BURGERS

1 tablespoon flax meal
3 tablespoons water
3 tablespoons olive oil, divided
8 oz (225 g) mushrooms, finely chopped
1 tablespoon soy sauce
½ teaspoon smoked paprika
1 small onion, diced
2 cloves garlic, minced
½ teaspoon salt
½ teaspoon pepper
1 ½ cups (300 g) lentils, cooked
1 cup (100 g) oats
FRIES

4 russet potatoes, cut in wedges
olive oil, to taste
1 ½ teaspoons garlic powder
1 ½ teaspoons paprika
salt, to taste
pepper, to taste
5 burger buns
dijon mustard
sliced tomato
fresh arugula
ketchup, for serving

Preparation

  1. Preheat the oven to 400°F (200°C).
  2. To make the flax egg, combine the flax meal and water in a small bowl and stir. Set aside.
  3. In a large saucepan, heat 1 tablespoon of olive oil over medium heat.
  4. Once the oil begins to shimmer, add the mushrooms and cook until most of the juices have evaporated, 7-8 minutes.
  5. Add the soy sauce and paprika and cook for 2-3 more minutes. Set aside in a large bowl.
  6. Heat another tablespoon of olive oil over medium heat. Once the oil begins to shimmer, add the onion and cook for 3-5 minutes, until semi-translucent. Add the garlic and cook for 2 minutes. Add the salt and pepper and cook for another 2 minutes.
  7. Transfer the onion to a food processor, then add the lentils, oats, and flax egg. Pulse until chunky, about 10-15 pulses.
  8. Transfer the lentil mixture to the bowl with the mushrooms. Mix well, using your hands if needed, then shape into 5 patties. Place on a baking sheet and cover with plastic wrap, then freeze for 20 minutes.
  9. While the patties are freezing, prepare the fries. In a medium bowl, toss the potatoes, a drizzle of olive oil, the paprika, garlic powder, salt, and pepper until well-coated.
  10. Spread the fries on a baking sheet and bake for 15 minutes.
  11. Remove the patties from freezer. In a large saucepan, heat the remaining tablespoon of olive oil over medium heat.
  12. Once the oil begins to shimmer, add 2-3 patties, careful not to overcrowd the pan. Cook for 5 minutes, then flip and cook for 5 minutes on other side. Repeat with the remaining patties.
  13. To assemble the burgers, top each bun with a patty, then layer on dijon mustard, tomato slices, and arugula.
  14. Serve the fries with ketchup.
  15. Enjoy!