How To Eat Vegan On A Budget
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
- 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.
- 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.
- When the tofu is slightly browned, add the soy sauce, chili powder, garlic powder, cumin, paprika, and cayenne.
- Continue to cook and break the tofu apart until it is browned and crumbly.
- 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.
- Serve topped with cilantro.
- 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
- 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.
- 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.
- In a small bowl or liquid measuring cup, combine the hummus, lemon juice, and water and whisk thoroughly.
- To assemble a wrap, top a tortilla with romaine, chickpeas, tomatoes, and red onion, then pour on the dressing.
- Fold in the sides of the wrap and roll up like a burrito. Cut in half.
- 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
- In a blender, combine the peanut butter, soy sauce, sesame oil, rice vinegar, water, brown sugar, garlic, and ginger and blend until smooth.
- 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.
- Transfer to bowls and top with peanuts, black sesame seeds, and scallion.
- 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
- Preheat the oven to 400°F (200°C).
- To make the flax egg, combine the flax meal and water in a small bowl and stir. Set aside.
- In a large saucepan, heat 1 tablespoon of olive oil over medium heat.
- Once the oil begins to shimmer, add the mushrooms and cook until most of the juices have evaporated, 7-8 minutes.
- Add the soy sauce and paprika and cook for 2-3 more minutes. Set aside in a large bowl.
- 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.
- Transfer the onion to a food processor, then add the lentils, oats, and flax egg. Pulse until chunky, about 10-15 pulses.
- 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.
- 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.
- Spread the fries on a baking sheet and bake for 15 minutes.
- Remove the patties from freezer. In a large saucepan, heat the remaining tablespoon of olive oil over medium heat.
- 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.
- To assemble the burgers, top each bun with a patty, then layer on dijon mustard, tomato slices, and arugula.
- Serve the fries with ketchup.
- Enjoy!
How to cook How To Eat Vegan On A Budget:
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