Veggie and Bean Chili
If you’re looking for a meal that is hearty and filling, look no further! Veggie and bean chili is not only a vegan-friendly dish but is also packed with nutrients and flavor. This chili is packed with fiber from the beans, vitamins from the vegetables, and a delicious smoky flavor from the spices. For those who are looking to add some extra protein, this dish can be topped with some vegan cheese or crumbled tofu.
Ingredients
- 2 tablespoons olive oil
- 1 onion, diced
- 2 cloves garlic, minced
- 2 bell peppers, diced
- 1 zucchini, diced
- 1 can (14.5 oz) diced tomatoes
- 1 can (15.5 oz) kidney beans, drained and rinsed
- 1 can (15.5 oz) black beans, drained and rinsed
- 1 tablespoon chili powder
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon salt
- 1/2 teaspoon black pepper
Instructions
- Heat the olive oil in a large pot over medium-high heat. Add the onion and garlic and cook until the onion is translucent, about 5 minutes.
- Add the bell peppers and zucchini and cook until tender, about 5 minutes.
- Add the diced tomatoes, kidney beans, black beans, chili powder, cumin, smoked paprika, salt, and pepper. Stir to combine.
- Bring the mixture to a boil, then reduce heat to low and simmer for 20 minutes, stirring occasionally.
- Serve hot with your favorite toppings.
Nutrition
One serving of veggie and bean chili has about 210 calories, 7g of fat, 33g of carbohydrates, 11g of protein, and 9g of fiber. It is also a great source of iron, vitamin A, and vitamin C. This chili is a great option for a healthy, filling meal that is packed with flavor.
Vegan Fried Rice
This vegan fried rice is a great way to use up leftovers and get in some extra veggies. This dish is made with cooked rice, veggies, and a savory sauce. It is simple to make and is sure to be a hit with the whole family. For an extra protein boost, add some crumbled tofu or vegan chicken strips.
Ingredients
- 2 tablespoons sesame oil
- 1 onion, diced
- 2 cloves garlic, minced
- 1 red bell pepper, diced
- 1 cup frozen peas and carrots
- 2 cups cooked rice
- 3 tablespoons soy sauce
- 2 tablespoons rice vinegar
- 1 teaspoon sesame seeds
Instructions
- Heat the sesame oil in a large skillet over medium-high heat. Add the onion and garlic and cook until the onion is translucent, about 5 minutes.
- Add the bell pepper and frozen peas and carrots and cook until tender, about 5 minutes.
- Add the cooked rice and stir to combine. Cook for 2 minutes, stirring occasionally.
- Add the soy sauce, rice vinegar, and sesame seeds. Stir to combine and cook for an additional 2 minutes.
- Serve hot with your favorite toppings.
Nutrition
One serving of vegan fried rice has about 280 calories, 10g of fat, 40g of carbohydrates, 6g of protein, and 3g of fiber. This dish is a great source of iron, vitamin A, and vitamin C. It is also low in saturated fat and cholesterol and is a great option for a healthy, meatless meal.
Vegan Lasagna
This vegan lasagna is a great way to enjoy a classic dish without the meat. This lasagna is filled with a delicious tomato sauce, a creamy vegan cheese sauce, and a savory herbed tofu. For an extra protein boost, add some vegan Italian sausage.
Ingredients
- 1 tablespoon olive oil
- 1 onion, diced
- 2 cloves garlic, minced
- 1 can (14.5 oz) diced tomatoes
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 package (14 oz) extra firm tofu, drained and crumbled
- 2 tablespoons nutritional yeast
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/4 teaspoon dried thyme
- 1/4 teaspoon dried rosemary
- 1/4 teaspoon dried sage
- 1 package (8 oz) lasagna noodles, cooked according to package directions
- 1 package (12 oz) vegan cheese sauce
Instructions
- Preheat the oven to 375°F.
- Heat the olive oil in a large skillet over medium-high heat. Add the onion and garlic and cook until the onion is translucent, about 5 minutes.
- Add the diced tomatoes, oregano, basil, salt, and pepper. Stir to combine and cook for an additional 5 minutes.
- In a large bowl, combine the tofu, nutritional yeast, garlic powder, onion powder, thyme, rosemary, and sage. Mix until well combined.
- Spread a thin layer of the tomato sauce in the bottom of a 9×13 inch baking dish. Top with half of the lasagna noodles, half of the tofu mixture, and half of the vegan cheese sauce.
- Repeat layering with the remaining noodles, tofu mixture, and cheese sauce.
- Bake for 30 minutes, or until the lasagna is bubbly and the top is lightly browned.
- Serve hot with your favorite toppings.
Nutrition
One serving of vegan lasagna has about 350 calories, 14g of fat, 43g of carbohydrates, 16g of protein, and 4g of fiber. This lasagna is a great source of iron, calcium, and vitamin C. It is also low in saturated fat and cholesterol and is a great option for a healthy, meatless meal.