Quinoa and Chickpea Tabbouleh Salad

Vegi Quinoa & Chickpea Tabbouleh SaladQuinoa and Chickpea Tabbouleh Salad from The Vegiterranean Diet

Makes 4 servings

Light and herb-infused, this salad is refreshing and extremely nutritious. Traditionally made with bulgur wheat, this gluten-free version boasts similar flavors, but it’s friendly for those eschewing gluten and more sub- stantial because of the added chickpeas.

Ingredients:

3 to 4 tablespoons freshly squeezed lemon juice with zest

1⁄2 teaspoon freshly ground black pepper

1⁄2 teaspoon salt (optional)

1 garlic clove, minced (optional)

2 cups cooked quinoa

1 (15-ounce) can chickpeas, rinsed and drained

1 large unpeeled cucumber, seeded and diced

3⁄4 cup halved grape or cherry tomatoes

3⁄4 cup finely chopped Italian flat-leaf parsley

3⁄4 cup finely chopped fresh mint leaves

1⁄4 cup chopped finely scallions

Instructions:

1. In a medium bowl, whisk together the lemon juice and zest, pepper, salt, and garlic. Fold in the quinoa, chickpeas, cucumber, tomatoes, pars- ley, mint, and scallions, and combine well.

2. Serve immediately, or cover and refrigerate. Serve cold or at room temperature. Store leftovers in an airtight container in the refrigerator for up to 4 days.

Vegiterranean Quinoa Taboulleh

Everything You Need to Know About A Vegan Diet in Less Than 500 Words

Without a doubt, veganism is steadily on the rise, growing daily with news of its vast advantages for human health, for the struggling and depleted planet, for the billions of animals that are needlessly tortured and slaughtered every year for food, as well as for many other remarkable reasons. In response to this growing demand is a delicious, inspiring, and rapidly expanding supply of vegan foods, restaurants, educational opportunities, cooking courses, meal kit delivery programs, support groups, books, documentaries, travel tours, and everything in between! As exciting as the momentum of this movement is, it is also noteworthy that learning an entirely new way of eating (and lifestyle) can be intimidating, overwhelming, and/or confusing for newbies. But, it doesn’t have to be. It is like learning a new language–challenging at first, but progressively easier and easier until it becomes natural, effortless, and fluent.

Eating vegan in the healthiest way possible is truly simple and fabulous and can be summed up in just these five overarching principles:

1. Follow the Plant-Based Food Pyramid or Plate to ensure a well-rounded diet based on vegetables (especially leafy green vegetables…note they have their own category), fruits, whole grains, legumes, nuts, seeds, herbs, and spices.
PBD Food Guide Pyramid
PBD Food Plate
2. Keep it simple with The 6 Daily 3’s, a companion perspective to the pyramid and plate. Prioritize three servings of each of the following everyday: leafy green vegetables (one serving equals one cup raw or half cup cooked), other-colored vegetables (one serving is one half cup), fruits (one serving is one medium piece or 1 cup), legumes (one serving is one half cup cooked lentils, beans, peas, or soyfoods), nuts and seeds (one serving is one tablespoon seeds or one half ounce or 15 grams nuts), and exercise (one serving is 20 minutes of any activity).

6 Daily 3finalweb
3. Mind your B12. The safest, most effective, and cheapest way of avoiding vitamin B12 deficiency is to simply take a supplement. According to Jack Norris’ guidelines, make sure to take in at least 2,000 micrograms of cyanocobalamin every week (for adults).

VS 3 Things To Know About Vitamin B12
4. Note notable nutrients without being overly concerned with them. Instead of worrying about where you will get your [protein, omega-3’s, iron, vitamin D, etc.] from, be mindful about where these essential nutrients are found so you can be at ease and select your overall diet conscientiously. Use this chart as an easy reminder.

Notablenutrients_Edited_FB
5. Have fun! Nutrition need not be so serious. One of the greatest gifts of redefining your plate by transitioning to a vegan diet is that you are motivated to look beyond the typical meat-in-the-center-of-the-plate philosophy most of us were raised with. Experiment with new ingredients and new combinations, find what you absolutely love, and build your new repertoire of favorite recipes. Try playing with international recipes, tantalizing bowls, super fun salads, sensational soups/stews/chilis, comfort food, gluten-free vegan dishes, savory snacks, and even wholesome desserts.

Overall, keep it simple and just….
simplereminders.com-eat-plants-hever-withtext-displayres

The Gorgeously Great Guide to Gluten-Free Vegan Eating in 60 Recipes

GF

“Gluten-free” may have skyrocketed into a trend, but many people have no choice but to avoid this protein for some serious health reasons. Celiac disease, which necessitates strict avoidance of gluten, afflicts about one in 141 people in the United States. Plus, non-celiac gluten sensitivity is also increasing in prevalence. Overall, anyone avoiding gluten for medical, health, or any other reason needs to avoid:

  • Wheat and all wheat derivatives (including, but not limited to, bulgur, spelt, farro, einkorn, emmer, durum, kamut, semolina, triticale, wheat bran, and wheat germ);
  • Barley;
  • Rye;
  • Oats that are not labeled “gluten-free” (due to cross-contamination, not an inherent gluten protein within the oat grain)

Fortunately, there are plenty of gluten-free options available. Whole grains that can be used safely include amaranth, buckwheat, corn, Job’s Tears, millet, fontina, gluten-free oats, quinoa, rice, sorghum, teff, and wild rice. For more information on gluten and gluten-free eating with 200+ recipes, check out The Complete Idiot’s Guide to Gluten-Free Vegan Cooking.

In any recipe, including some of these below:

Here are 60 (!!!) breakfast, main dish, snack, and dessert recipes that are gluten-free, vegan, oil-free, and sugar-free to show you a sampling of the diverse delicious options still available on a seemingly limited diet:

1. Turmeric Steel Cut Oats (*Omit Oil & Choose Gluten-Free Oats*) by Vegan Richa

GF Turmeric Oats

2. Oat and Date Breakfast Cupcakes by Jazzy Vegetarian

GF Banana Breakfast Cupcake

3. Mango Chia Seed Smoothie by Beaming Baker

GF Mango Chia

4. Creamy Breakfast Rice Pudding by Dreena Burton

GF Creamy Rice Pudding

5. Red Velvet Cake Smoothie by Two City Vegans

GF Red Velvet

6. Vegan Neapolitan Overnight Oats by Emile Eats

GF Neapolitan Overnight Oats

7. Vegan Life-Changing Pancakes by The Vegan 8

GF Pancakes

8. Healthy Chocolate Smoothie by A Virtual Vegan

GF Healthy Chocolate Smoothie

9. Chocolate Crunch Granola by Fried Dandelions

GF Granola

10. Peanut Butter Cup Chia Seed Pudding by Emilie Eats

GF PB Choc Chia

11. Cherry Almond Granola Bars by A Virtual Vegan

GF Cherry Almond

12. Blueberry Coconut Smoothie Bowl by Beaming Baker

GF Blueberry Coconut Smoothie

13. Pumpkin Buckwheat Pancakes by Vie de la Vegan

GF Pumpkin Pancakes

14. Green Chia Pudding by Veggies Save the Day

GF Green Chia

15. Red Velvet Beet Pancakes by Emilie Eats

GF Red Velvet Pancakes

16. Red Pesto and Kale Porridge (*Use Oil-Free Pesto Like This One*) by Green Evi

GF Savory Porridge

17. Tomato, Artichoke, and White Bean Stew by Handful of Raspberries

GF Tomato Artichoke Stew

18. Curried Cauliflower Sweet Potato Carrot Soup by Delightful Adventures

GF Curry Sweet Potato Soup

19. Quick Red Lentil Curry Soup by Jazzy Vegetarian

GF Quick Lentil Soup

20. Jamaican Peanut Porridge by That Girl Cooks Healthy

GF Peanut Porridge

21. Leek and Potato Soup by Contentedness Cooking

GF Leek Potato Soup

22. Chickpea Flour Tofu by Vegan Richa

GF Chickpea Tofu

23. Jicama and Spinach Salad by Jazzy Vegetarian

GF Jicama and Spinach

24. Rainbow Collard Wraps by Phruitful Dish

GF Collard Wraps

25. Skinny Vegan Quesadillas by VegAnnie

GF Skinny Quesadillas

26. Sharp White Mac and Cheese Bake (*Use Gluten-Free Pasta*) by Veggies Don’t Bite

GF Sharp Mac N Cheese

25. Chickpea and Artichoke “Bliss in a Dish” by Dreena Burton

GF Bliss in a Dish

26. Yeast-Free Sweet Potato Gluten-Free Flatbread (*Omit Oil*) by Vegan Richa

GF Flatbread

27. Cauliflower Cheese Sauce Stuffed Sweet Potatoes by Green Evi

GF Stuffed Sweet Potato

28. Asparagus Pesto with Pistachios and Balsamic Reduction (*Use Gluten-Free Pasta*) by Veggies Don’t Bite

GF Asparagus Pasta

29. Rainbow Carrot Ginger Hummus Spring Rolls by Yup, It’s Vegan

GF Rainbow Rolls

30. Easy Vegan Chickpea Curry with Potatoes by Vegan Heaven

GF Chickpea Curry

31. Pumpkin, Whole Rice, and Sage Burgers by Food or Mood

GF Veggie Burgers

32. The Creamiest Mac N’ Cheese (*Use Gluten-Free Pasta*) by Cupcakes & Kale

GF Mac n' Cheese

33. Baked Lima Beans and Veggies by Veggies Don’t Bite

GF Lima Beans

34. Sofritas Tofu Lettuce Wraps by Veganosity

GF Lettuce Wraps

35. Autumn Dinner Loaf by Dreena Burton

GF Autumn Loaf

36. Lentil Pizza Crust by Vie de la Vegan

GF Lentil Pizza

37. Rotini Pasta Alfredo with Shaved Brussels Sprouts (*Use any gluten-free pasta*) by Strength & Sunshine

GF Rotini Pasta

38. One Pot Peanut Noodles by Vegan Richa

GF Peanut Noodles

39. Spicy Bean Balls with Kale by Green Evi

GF Bean Balls

40. Crispy Cauliflower & Potato Tacos with Tangy Dill Crema by Veggies Don’t Bite

GF Crispy Cauliflower Tacos

41. Barbecue Lentil Stuffed Sweet Potatoes (*Swap Vegetable Broth or Water for Oil*) by Emilie Eats

GF BBQ Lentil Potatoes

42. No-Fu Love Loaf (*Use Steel Cut Oats Option*) by Dreena Burton

GF No-Fu Loaf

43. Sauerkraut Chickpea Flour Ravioli + Spiced Applesauce by Strength & Sunshine

GF Sauerkrout Ravioli

44. Teriyaki Butternut Tempeh & Cauliflower (*Omit Oil*) by Vegan Richa

GF Teriyaki Tempeh

45. Purple Sweet Potato Gnocchi with Tahini Parsley Sauce by Strength & Sunshine

GF Sweet Potato Gnocchi

46. Vegan Mushroom Pepper Steak by Veggie Inspired

GF Mushroom Steak

47. Healthy Broccoli Mac & Cheese (*Use Gluten-Free Pasta*) by It Doesn’t Taste Like Chicken

GF Mac N Cheese

48. Chocolate Coconut Chia Pudding Fruit Pie by Vegetarian Gastronomy

GF Chia Berry

49. “Shmoopy” Cookies by Dreena Burton

GF Schmoopy Cookies

50. Mango Sorbet by Jazzy Vegetarian

GF Mango Sorbet

51. Carrot No Bake Energy Bites by Vegan Heaven

GF Carrot Energy Bites

52. Chocolate Banana Coconut Chia Pudding by Delightful Adventures

GF Chocolate Banana Chia

53. Healthy Pistachio Pudding by Unconventional Baker

GF Pistachio Pudding

54. Raw Beauty Bites by The Soulful Spoon

GF Beauty Bites

55. Raw Vegan Strawberry Peanut Butter Cheesecake by Contentedness Cooking

GF Strawberry PB Cheesecake

56. Vegan Chocolate Smoothie Bowl by Blueberries & Basil

Vegan Chocolate Smoothie Bowl

57. No Bake Peanut Butter Coconut Bites by Beaming Baker

GF PB Bites

58. Vegan Gluten-Free Double Chocolate Muffins by The Vegan 8

GF Double Chocolate Muffins

59. Vegan Gluten-Free Chocolate Peppermint Cake by The Vegan 8

GF Choc Peppermint Cake

60. Crazy Brownies by Dreena Burton

GF Crazy Brownies

Around the Globe in 50 Delicious Main Dishes

Mains 50

Historically and globally, a plant-based diet has been traditional and standard, primarily based on accessibility. It was not until the last half of the 20th Century that meat and processed foods had the chance to take center stage due to innovative farming practices and industrialization of food production…much to the demise of our health. Now, because it is well documented that a plant-based diet reduces our risk for most chronic diseases, more and more people are evolving back towards eating how we used to…with vegetables, whole grains, legumes, fruits, nuts, seeds, herbs, and spices–in infinite combinations–taking back the plate. Of course, there are many, many other extraordinary, hugely important reasons to eat plants…not the least of which is the delicious culinary diversity.

Here are 50 (!) exciting examples of how broad the recipe base is with these divine main dishes that exude an interesting international flair:

1. Cheesy Smoky Butternut Squash Pasta from The Vegiterranean Diet via The Blender Babes

Vegiterranean Creamy Butternut Squash Pasta

2. Jerk Chickpeas by Dreena Burton

Mains Jerk Chickpeas

3. Sticky Chili Ginger Tofu by A Virtual Vegan

Mains Sticky Chili Tofu

4. Baked Ratatouille in Kale Millet Crust by Rainbow Nourishments

Mains Ratatouille

5. Big Time Vegan Mexican Bowl by The Vegan 8 (*Tip: DIY oil-free tortilla chips by cutting and then toasting or baking whole grain or sprouted tortillas*)

Mains Mexican Bowl

6. Greek Vegan Pastitsio by Veggies Don’t Bite

Mains Greek Pastitsio

7. Beluga Lentil Stuffed Sweet Potatoes by Vegan Richa

Mains Beluga Lentils

8. Quick Vegan Pho by It Doesn’t Taste Like Chicken

Mains Pho

9. Creamy Fettuccine by Dreena Burton

Mains Fettuccine 10. Mediterranean Quinoa with Cashew Tzatziki by Contentedness Cooking

Mains Quinoa Tzatziki

11. Falafel from The Vegiterranean Diet

Vegiterranean Falafel

12. Effortless Vegan Cauliflower Lentil Curry by Blueberry & Basil

Effortless Vegan Cauliflower Lentil Curry

13. Veggie Sushi with Smoked Tempeh and Avocado by Win-Win Food

Mains Tempeh Sushi

14.  Enchilada Noodles by Veggies Don’t Bite

Mains Enchilada Noodles

15. Easy Vegan Chickpea Curry with Potatoes by Vegan Heaven

Mains Chickpea Curry

16. Moroccan Bean Stew by Dreena Burton

Mains Morroccan Beans

17. Lentil Shepherd’s Pie by A Virtual Vegan

Mains Shepard Pie

18. Sweet Potato and Black Bean Quesadilla by Handful of Raspberries

Mains Potato Quesadilla

19. Kung Pao Tempeh by Contentedness Cooking

Mains Kung Pao

20. Soba Noodle Salad by Quite Good Food

Mains Soba Salad

21. Cauliflower Steaks with Sweet Pepper Sauce by Jazzy Vegetarian

Mains Cauliflower

22. Deep Dish Falafel Pizza by Rainbow Nourishments

Mains Deep Dish Falafel

23. Vegetable & Chickpea Mafe (A Senegalese Peanut Stew) by Conscientious Eater

Mains Chickpea Mafe

24. Spaghetti Squash Burrito Bowl (*Swap oil for veggie broth or water*) by Emilie Eats

Mains Spaghetti Burrito

25. Thai Tempeh Buddha Bowl by Fit Mitten Kitchen

Mains Thai Buddha

26. Bombay Potatoes and Peas (*Swap oil for veggie broth or water*) by Vegan Richa

Mains Bombay Potatoes

27. Congee (Chinese Rice Porridge) by It Doesn’t Taste Like Chicken

Mains Congee

28. Spicy Mexican Hummus Quesadillas by Veganosity

Mains Spicy Hummus Quesadillas

29. Asian Tempeh Lettuce Wraps (*Omit Oil*) by Fit Mitten Kitchen

Mains Asian Tempeh Wraps

30. Easy Paella (*Use water-packed or frozen artichokes to avoid oil*) by Jazzy Vegetarian

Mains Paella

31. Moroccan Summer Vegetable Stew by Veganosity

Mains Morrocan Stew

32. Spicy Vegan Tofu Chili with Sour Cream (*Swap oil for veggie broth or water*) by Vegan Heaven

Mains Spicy Tofu Chili

33. Skillet Eggplant “Rib” BBQ Mushroom Tacos (*Swap oil for veggie broth or water*) by Craving Nature

Mains BBQ Tacos

34. Mexican Bean Soup with Chipotle Avocado Cream by Dreena Burton

Mains Mexican Soup

35. Vegan Sukiyaki, A Japanese Hot Pot (*Swap sugar for maple syrup for date paste*) by Veggies Don’t Bite

Mains Sukiyaki

36. Vegan Bobotie by Contentedness Cooking

Mains Bobotie

37. Pineapple Black Rice Stirfry (*Omit Oil*) by Rainbow Nourishments

Mains Pineapple Stirfry

38. Quinoa Stuffed Peppers by That Girl Cooks Healthy

Mains Quinoa Peppers

39. Chickpea Pumpkin Coconut Curry (*Swap oil for veggie broth or water*) by Emilie Eats

Mains Pumpkin Curry

40. Spaghetti and Wheatballs by Jazzy Vegetarian

Mains Wheatballs

41. Teriyaki Butternut Tempeh and Cauliflower (*Omit Oil*) by Vegan Richa

Mains Teriyaki

42. Satay Soba Sushi by Quite Good Food

Mains Soba Sushi

43. Black Eyed Pea Curry with Swiss Chard & Roasted Eggplant by Strength & Sunshine

Mains Black Eyed Pea Curry

44. Harissa Potato Salad by Strength & Sunshine

Mains Harissa Potato

45. Minestrone Soup with Arugula by Veganosity

Mains Minestrone

46. Black Bean Lentil Tacos by The Garden Grazer

Mains Lentil Tacos

47. Vegan German Cheese Spaetzle by Vegan Heaven

Mains Cheese Spaetzle

48. Vegan Sushi Bowl by It Doesn’t Taste Like Chicken

Mains Sushi-Bowl

49. Baked Sweet Potatoes Stuffed with Chickpea Chili by The Vegan 8

Mains Chili Sweet Potato

50. Vegan Bolognese with Lentils and Mushrooms by Veggies Don’t Bite

Mains Bolognese

Healthy Vegan Comfort Food: 40 Burgers, Burritos, Sandwiches, and Wraps

There is no lack of healthy, easy, and delicious options for lunches and anytime meals…but nothing screams tradition and comfort food like a hearty burger, burrito, sandwich, or wrap…

If you are looking for healthy, wholesome side dishes and companion recipes, visit these roundups of 40 salads, 30 soups, stews, and chilis18 dressings and sauces, 25 savory snacks, 27 bowls, and 40 desserts.

Burgers, Burritos, Sandwiches, Wraps Pic

Here are 40 crazily creative, enticing, easy, and gorgeous whole food, plant-based comfort food recipes for you: 

1. Vegan Pizza Burrito and Easy Pizza Sauce by Veggies Don’t Bite

Burgers Pizza

2. Lentil Walnut-Apple Burgers Topped with “Almonnaise” by Dreena Burton

Burgers Lentil Walnut

3. “Hungry Guy” Burgers by Jazzy Vegetarian

Burgers Hungry Guy

4. The Ultimate Vegan BLT by Strength & Sunshine

Burgers BLT

5. Jerk Sweet Potato & Black Bean Burgers by It Doesn’t Taste Like Chicken

Burgers Jerk Sweet Potato

6. Vegan Grilled Burritos with Black Beans, Rice, Avocado, and Salsa Crema by Veggies Don’t Bite

Burgers Salsa Crema

7. Kidney Bean and Pumpkin Seed Sliders by Green Evi

Burgers Kidney Pumpkin

8. Tofu Hemp Burger by Veggie Inspired

Burgers Tofu Hemp

9. Veggie Burger with Cauliflower by Contentedness Cooking

Burgers Cauliflower

10. Pad Thai Broccoli Burgers by Strength & Sunshine

Burgers Pad Thai

11. Sweet Potato Peanut Burgers (*Omit Oil*) by Vegan Richa

Burgers Sweet Potato Chickpea

12. Black-Eyed Collard Wraps with Ginger Peanut Sauce by Beetific Beginnings

Burgers Thai Wrap

13. The Ultimate Mexican Nacho Burger by Veggies Don’t Bite

Burgers Nacho

14. Chipotle Lentil Burgers by Dianne’s Vegan Kitchen

Burgers Chipotle Lentil

15. Vegan Mozzarella Grilled Cheese by It Doesn’t Taste Like Chicken

Burgers Grilled Cheese

16. Umami Almond, Quinoa, and Sundried Tomato Burgers by Dreena Burton

Burgers Umami Almond

17. Spicy Quinoa and Hummus Wraps by Handful of Raspberries

Burgers Quinoa Rice Wraps

 

18. Buffalo Chickpea Burgers by Veggies Don’t Bite

Burgers Buffalo Chickpea

19. Black Bean Quinoa Burgers by Two City Vegans

Burgers Black Bean Two

20. Edamame Rice Burgers by Veganosity

Burgers Edamame Rice

21. Lentil Spinach Burritos by The Garden Grazer

Burgers Lentil Spinach

22. Mushroom Nut Burgers by Jazzy Vegetarian

Burgers Mushroom

23. Beet Lentil Quinoa Burgers with Creamy Horseradish Sauce by A Virtual Vegan

Burgers Beet Lentil

24. Basic Bean Burger by Plant Eaters’ Manifesto

Burgers Basic Black

25. Collard Wraps by Dreena Burton

Burgers Collard Wrap

26. Chickpea Curry Veggie Burgers by Handful of Raspberries

Burgers Chickpea Curry

27. Jamaican Jerk Tofu Wraps by Veganosity

Burgers Jamaican Jerk Wrap

28. Vegan Lentil Burger by Contentedness Cooking

Burgers Lentil

29. Vegan Beanball Sub with Sautéed Kale Marinara by Veggies Don’t Bite

Burgers Beanball Sub

30. Vegan Spicy Black Bean Quinoa Burger by Veganosity

Burgers Spicy Black

31. Sloppy Lentil Sandwiches (*Swap Sugar for Maple Syrup, Date Syrup, or Blackstrap Molasses*) by Veggie Inspired

Burgers Sloppy Lentils

32. Beetball Subs by Plant Eaters’ Manifesto

Burgers Beetball

33. Smoked Apple Veggie Burger by It Doesn’t Taste Like Chicken

Burgers Smoked Apple

34. Black Bean Burgers by Win-Win Food

Burgers Black Bean

35. Best Hot Quinoa Burger by Contentedness Cooking

Burgers Best Quinoa

36. Wraps With Baked Spinach Balls and Lemony Dressing by Sandra Vungi Vegan

Burgers Spinach Balls

37. Avocado Smash by Ea Stewart

Burgers Avocado Smash

38. Cilantro Hummus & Peppers Sandwich (*Scroll Down and Enjoy the 4 Oil-Free Options*) by It Doesn’t Taste Like Chicken

Burgers Cilantro Hummus

39. Carrot and Zucchini Pinwheels by Sweets and Greens

Burgers Zucchini-Carrot Pinwheels

40. Asian Lentil Burger Lettuce Wraps (*Omit Oil in Sauce*) by Veggie Inspired

Burgers Asian Lentil

 

 

 

Redefine Salad with These 40 Revolutionary Recipes

Salad Pic

No, salads are not boring. Remember when a salad was the iconic small side dish of iceberg lettuce, topped with a few shredded carrots and a dull, soggy tomato wedge and smothered in dressing? Blah! Now THAT is boring. Yet, a rainbow in a dish is nature’s best medicine, so keeping it exciting is everything for enjoyable and sustainable health.

Fortunately, salad has evolved into an absolutely appetizing assortment of possibilities. From fresh vegetable and/or fruit salads to creamy bean and grain salads, there is no end to this new definition of what a “salad” can be. You can always add your favorite dressing or sauce to make any dish divinely delectable, try creating your own bowl, and/or can experiment with these 40 super-creative, rainbow-rich, stunning salad recipes:

1. Summer Chickpea Salad by Dreena Burton

Salad Summer Chickpea

2. Black Bean Taco Salad by Veggie Inspired

Salad Black Bean Taco

3. Falafel Spice Lentil Salad Sandwich by Vegan Richa

Salad Lentil Falafel

4. Avocado Salad Parfaits by Jazzy Vegetarian

Salad Avocado Parfait

5. Kale and Quinoa Salad with Black Beans by Fat-Free Vegan Kitchen

Salad Kale Quinoa

6. Romanesco and Cauliflower Salad with Pomegranate by Win-Win Food

Salad Romanesco Cauliflower

7. Firecracker Chickpeas Salad Bowl with Peanut Sauce by Vegan Richa

Salad Firecracker Chickpeas

8. Kale Slaw with Curried Almond Dressing by Dreena Burton

Salad Kale Slaw

9. Jicama and Spinach Salad by Jazzy Vegetarian

Salad Jicama Spinach

10. Raw Sweet Broccoli Asparagus Pecan Salad by Fragrant Vanilla Cake

Salad Broccoli Asparagus

11. High Protein Salad by Contentedness Cooking

Salad Protein

12. Spring Pasta with Avocado Dressing by Two City Vegans

Salad Pasta Avocado

13. Healthy Broccoli Salad with Creamy Avocado Dressing by Get Inspired Everyday

Salad Broccoli Healthy

14. Tropical Summer Fruit Salad by That Girl Cooks Healthy

Salad Tropical Fruit

15. BBQ Chickpea Chopped Salad with Avocado Ranch by The Garden Grazer

Salad BBQ Chickpea

16. Super Green Detox Salad by Well and Full

Salad Super Green

17. Roasted Potato Pesto Salad by Ceara’s Kitchen

Salad Pesto Potato

18. Italian Orzo Salad by Veggies Don’t Bite

Salad Italian Orzo

19. Southwestern Pasta Salad with Black Bean Dressing by Vegan Richa

Salad Southwest Mac

20. Spelt Salad with Oranges, Cranberries, and Vegan Feta by Win-Win Food

Salad Spelt

21. Carrot and Maple Walnut Salad by Jazzy Vegetarian

Salad Carrot Maple

22. Loaded Veggie Chopped Kale Salad with Tangy Mustard Vinaigrette by Veggie Inspired

Salad Chopped Kale

23. Mexican Cabbage Slaw with Cumin Lime Dressing by Veggies Don’t Bite

Salad Mexican Slaw

24. Salad Bowl with Miso Dressing by Contentedness Cooking

Salad Miso Fruit

25. All In One Brown Rice Salad by Carob Cherub

Salad Brown Rice

26. Quinoa Fennel Chickpea Salad by Vegan Yack Attack

Salad Fennel Quinoa

27. Thai Slaw with Coconut Mango Dressing by Get Inspired Everyday

Salad Thai Mango

28. Spicy Apple-Walnut Salad with Fat-Free Balsamic-Raisin Dressing by Fat-Free Vegan Kitchen

Salad Spicy Apple

29. Go Vegan Kale Salad with Lentil Meatballs by Contentedness Cooking

Salad Kale Meatball

30. Creamy Cashew Dressing + 5 Keys to a Craveable Salad by Cadry’s Kitchen

Salad Craveable

31. Cucumber Chickpea Salad with Tahini Dressing by Veggie Inspired

Salad Cucumber Chickpea

32. Kale Salad with Banana-Ginger Dressing by Two Green Peas

Salad Banana Kale

33. Taco Salad with Bulgur and Kumquats by Contentedness Cooking (*Tip: DIY oil-free tortilla chips by cutting and then toasting or baking whole grain or sprouted tortillas*)

Salad Taco Bulgur

34. 5-Minute Lentil Tomato Salad by The Garden Grazer

Salad Lentil Tomato

35. Roasted Asparagus Salad with Chickpeas and Potatoes by Fat-Free Vegan Kitchen

Salad Roasted Asparagus

36. Summer Steel Cut Oat Salad with Maple Miso Balsamic Dressing by Veggies Don’t Bite

Salad Steelcut Summer

37. 10 Minute Black Bean Salad by Two City Vegans

Salad Bean Edamame

38. Mango Nectarine Salad & Raspberry Dressing by Veganosity

Salad Mango Raspberry

39. Indian Chickpea Yogurt Salad by Healthy Slow Cooking

Salad Indian Chickpea

40. Baby Spinach Salad with Sweet Tahini Dressing by PeaceMeal xo

Salad Spinach Sweet

 

30 Sensational Oil-Free Soups, Stews, and Chilis

Soups 30

Whether the weather inspires a warm, cozy dish or you are simply in the mood for a delicious way to consume a hefty dose of nutrition, nothing beats a soup, stew, or chili. Typically based on two of nature’s healthiest food groups–vegetables and legumes–there is no limit to the delectable combinations you can create…all while taking in disease-fighting phytonutrients, fibers, minerals, and vitamins. As an added bonus, research shows that eating soup before a meal leads to fewer calories consumed overall. Plus, many water-soluble or heat-sensitive nutrients that may have leached out during the cooking process can be retained when you enjoy everything made in the pot. Perhaps best of all, soups are super easy to throw together and enjoy on a whim.

*Tip: You can make any soup recipe oil-free by sautéing the mirepoix or onions in vegetable broth, water, vinegar, plant milk, wine, beer, juice, or coconut water. This will add flavor and can save tons of calories. These are my five top reasons to consider minimizing or avoiding oils and an article by Cathy Fisher from Straight-Up Food on how to cook without oil.

Here are 30 satisfying, simple, and sensational soups, stews, and chilis for you to savor: 

1. Creamy Broccoli Soup by Jazzy Vegetarian

Soups Broccoli Jazzy

2. Wild Leek & Potato Soup by A Dash of Compassion

Soups Wild Leek

3. Greek Lentil Soup “Fakes” by Veggies Don’t Bite

Soups Greek Lentil

4. Broccoli-Potato White Bean Soup by Healthy Happy Life

Soups Broccoli Potato White

5. Quick Vegan Pho by It Doesn’t Taste Like Chicken

Soups Pho

6. Easy Vegan Carrot Soup by Contentedness Cooking

Soups Carrot

7. African Peanut Lentil Stew (*Omit Oil*) by Vegan Richa

Soups African Peanut

8. Tomato, Artichoke, and White Bean Stew by Handful of Raspberries

Soups Tomato Artichoke

9. Best Butternut Bisque by Jazzy Vegetarian

Soups Butternut Bisque

10. Mexican Bean Soup with Chipotle Avocado Cream by Dreena Burton

Soups Mexican

11. Congee (Chinese Rice Porridge) (*Omit Oil*) by It Doesn’t Taste Like Chicken

Soups Congee

12. Hot & Spicy Vegan Chili with Lenti-Walnut Meat by A Dash of Compassion

Soups Hot Chili

13. 30-Minute One-Pot Mexican Chili by The Vegan 8

Soups Mexican Chili

14. Black-Eyed Pea Lentil Soup with Spinach (*Omit Oil*) by Vegan Richa

Soups Lentil Black Eyed

15. Smashing Squash Soup by Dreena Burton

Soups Squash

16. Chickpea Noodle Soup by Plant Eaters Manifesto

Soups Chickpea Noodle

17. Detox Broccoli Soup by Contentedness Cooking

Soups Detox Broccoli

18. Spicy Beanless Garden Vegan Chili by Veggie Inspired

Soups Beanless Chili

19. Chickpea Pumpkin Coconut Curry (*Omit Oil*) by Emilie Eats

Soups Chickpea Pumpkin

20. Vegan Cauliflower Soup by Win-Win Food

Soups Cauliflower

21. Lazy Day Vegan Tomato Bisque by The Vegan 8

Soups Tomato Bisque

22. Quick Red Lentil Curry Soup by Jazzy Vegetarian

Soups Lentil Jazzy

23. Minestrone Soup by My Plant-Based Family

Soups Minetrone

24. Lentil Rice Soup by Veggie Inspired

Soups Lentil Rice

25. Pureed Spicy Sweet Potato and Peanut Stew by Dreena Burton

Soups Sweet Potato

26. Spicy Garlic Dal by Vegan Richa

Soups Spicy Lentils

27. Miso Udon Soup by Earth Powered Family

Soups Miso Udon

28. Artichoke and Shiitake Mushroom Split Pea Soup by Strength & Sunshine

Soups Artichoke Shiitake

29. Velvety Green Vegetable Soup by Veggie Inspired

Soups Green

30. 10-Minute Thai Peanut Butter Pumpkin Soup by It Doesn’t Taste Like Chicken

Soups Thai PB

25 Oil-Free Vegan Savory Snacks

Snacks 25

Whether on-the-go traveling or simply noshing between meals, savory snacks are often superb. You can keep it super simple with options like these:

  • Air-popped popcorn optionally topped with nutritional yeast and/or spices
  • Whole grain crackers, corn thins, rice cakes, or crudite (raw veggies such as bell pepper slices, carrot and celery sticks, broccoli or cauliflower florets) with hummus, salsa, guacamole, and/or oil-free dressing
  • Baked potatoes
  • Steamed edamame
  • Seaweed snacks
  • Celery and nut butter
  • Trail mix with your favorite nuts, seeds, and oil- and sugar-free dried fruit
  • Noritos

Or…you can get fancy…

Here are 25 oil-free vegan savory snacks for you to stir up, pack up, and have at the ready:

1. Cheddar Cheese Ball by Vegan Richa

Snacks Cheese Ball

2. White Bean and Rosemary Dip from The Vegiterranean Diet via Veg Kitchen

Snacks White Bean Rosemary

3. Vegan Nachos with Pumpkin Queso Dip by Vegan Heaven

Snacks Pumpkin Nachos

4. Sunrise Kale Chips from The Vegiterranean Diet via Blender Babes

Snacks Sunrise Kale

5. Vegan Cheese Sauce by Contentedness Cooking

Snacks Cheese Sauce

6. Crispy Coconut Eggplant Nuggets (*Swap Oil for Vegetable Broth or Water*) by It Doesn’t Taste Like Chicken

Snacks Eggplant

7. Broccoli Balls (*Swap Oil for Vegetable Broth or Water*) by Vegan Richa

Snacks Broccoli Balls

8. Seasoned Polenta Croutons by Dreena Burton

Snacks Croutons

9. Spiced Samosa Potato Pinwheels (*Omit Sugar in Sauce*) by Vegan Richa

Snacks Samosa Pinwheels

10. Chile Con Queso by Veggies Don’t Bite

Snacks Chili

11. Tuna-Less Salad by Rouxbe Professional Online Plant-Based Cooking School

Snacks Tuna-Less

12. Loaded Vegan Nachos by It Doesn’t Taste Like Chicken

Snacks Loaded Nachos

13. Vegan Pizza Snack Bars by Healthy Helper

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14. Basic Hummus by Plant Eaters Manifesto

Snacks Basic Hummus

15. Zucchini Bread Bites by Healthy Helper

Snacks Zucchini Bites

16. White Bean Cashew Dip by Jazzy Vegetarian

Snacks Cashew Dip

17. Balsamic-Glazed Yam Fries by Dreena Burton

Snacks Yam Fries

18. Veggie-Packed Chili by Rouxbe Professional Online Plant-Based Cooking School

Snacks Vegetable Chili

19. Red Lentil Hummus by Dreena Burton

Snacks Red Lentil Hummus

20. Seven Layer Taco Dip by Veggies Don’t Bite

Snacks 7 Layer

21. Vegan Basil Ricotta Pinwheels by Vegan Heaven

Snacks Basil Ricotta Pinwheels

22. Guacamole Salsa Dip by Jazzy Vegetarian

Snacks Guacamole Salsa

23. Tamari-Roasted Chickpeas by Dreena Burton

Snacks Tamari Roasted Chickpeas

24. Creamy Red Pepper Cashew Dip by It Doesn’t Taste Like Chicken

Snacks Red Pepper Dip

25. Mixed Vegetable Pakora (*Omit Oil*) by Vegan Richa

Snacks Veggie Fritters

40 Whole Food Vegan Delicious Desserts

40 Desserts

Dessert can be decadent without damaging your health goals. Opting for whole grain flours, whole food sweeteners, and oil-free options enables infinite versatility for wholesome, healthy deliciousness!

*Notes:

 

Here are 40 (!) whole food, oil-free, sugar-free vegan dessert recipes to satisfy any type of sweet tooth:

1. Chia Pudding by Rouxbe Pro Plant-Based Cooking School

Dessert Rouxbe Chia

2. Super Healthy Chocolate Cupcakes by Feasting on Fruit

Dessert Cupcakes

3. How to Make Granola Bars (Just 4 Ingredients) by It Doesn’t Taste Like Chicken

Dessert Granola Bars

4. Raw Superfood Balls & Bars by Veggies Don’t Bite

Dessert Raw Superfood

5. Apple Nachos Supreme by Dreena Burton

Dessert Apple Nachos

6. No Churn, Dairy-Free Creamy Almond Butter Ice Cream by Unconventional Baker

Dessert Almond Ice Cream

7. Chocolate Crispy Fruit Squares via Vegiterranean Diet by A Dash of Compassion

Dessert Crispy Choc Fruit

8. Moist and Chewy Granola Bars by Rouxbe Pro Plant-Based Cooking School

Dessert Rouxbe Bars

9. Flourless Salted Caramel Chocolate Chip Cookies by My Whole Foods Life

Dessert Caramel Chocolate Chi

10. Raw Orange Chocolate Pudding by Dreena Burton

Dessert Orange Chocolate

11. Choco-Peanut Butter Cups by The Jazzy Vegetarian

Dessert Choc PB Cups

12. Mango Chia Seed Pudding by That Girl Cooks Healthy

Dessert Mango Chia

13. Banana Bread Cookies by Cupcakes + Kale

Dessert Banana Muffins

14. Double Chocolate Buckwheat Granola Bars by Win-Win Food

Dessert Choc PB Bars

15. Rainbow Fruit and Black Rice Parfait by Rainbow Nourishments

Dessert Rainbow Black Rice

16. Easy Baked Cheesecake by Unconventional Baker

Dessert Cheesecake

17. Cauliflower Chocolate Pudding by Feasting on Fruit

Dessert Cauliflower Pudding

18. Shmoopy Cookies by Dreena Burton

Dessert Shmoopy

19. Raw Matcha Energy Bars by Fragrant Vanilla Cake

Dessert Matcha

20. The Best Little Snack Cookies to Nibble! by Happy Healthy Life

Dessert KBlog

21. Gluten-Free Pear & Banana Loaf by A Dash of Compassion

Dessert Pear Banana Loaf

22. Red Velvet Cake Smoothie by Two City Vegans

Dessert Red Velvet

23. Spicy Vegan Black Bean Brownies by Veganosity

Dessert Spicy Brownies

24. 3-Ingredient Berry Soft Serve by Plant Eaters Manifesto

Dessert Berry Soft Serve

25. Maple Raisin Date Truffles by The Jazzy Vegetarian

Dessert Maple Truffles

26. Chocolate Peanut Butter High Protein Breakfast Sundae by EA Stewart

Dessert PB Choco Sundae

27. 3-Ingredient Vegan Fudge Recipe by Jenny Mustard via The Edgy Veg

Dessert Vanilla Fudge

28. Chia Yoghurt Parfait with Cacao Nibs by Contentedness Cooking

Dessert Chia Yoghurt

29. Chickpea Cookie Dough Balls by A Dash of Compassion

Dessert Chickpea Choc Chip

30. 5-Minute, 5-Ingredient Chocolate Gelato by Dreena Burton

Dessert Gelato

31. 10 Minute Peanut Butter Chocolate Chip Protein Cookies by PeaceMeal XO

Dessert PB Chickpeas

32. Choc Mint Ice Cream Cakes by Rainbow Nourishments

Dessert Choc Mint

33. Blueberry Vanilla Stuffed Dates By Feasting on Fruit

Dessert Stuffed Date

34. Pumpkin Molasses Breakfast Muffins by Unconventional Baker

Dessert Pumpkin Molasses

35. Berry Basil Popsicles by Green Evi

Dessert Berry Basil

36. Cocoa Avocado Mousse by Plant Eaters Manifesto

Dessert Cocoa Avocado

37. Vegan Pina Colada Sorbet by Veganosity

Dessert Piña Colada

38. Carrot No Bake Energy Bites by Vegan Heaven

Dessert Carrot Bites

39. Chocolate and Almond Omega Chews by Ashley Madden

Dessert Omega Chews

40. Raw Apple and Blueberry Tarts by Rainbow Nourishments

Dessert Raw Apple Blueberry

27 Tantalizing Oil-Free Vegan Bowls

 

Bowls 27

Food tastes more fabulous when it is all thrown together (or politely placed strategically) into a big bowl and perhaps drizzled with a sauce. I personally enjoy most of my meals this way. No limitations exist for the potential creativity and nutritional aptitude you can display via this mode of feasting. From “smoothie bowls” and “power bowls” to “soul bowls” and “goddess bowls,” there are culinary opportunities for everyone!

Here are 27 exciting and exquisite, wholesome and nutritious oil-free vegan bowls for you to savor:

1. Vegan Chocolate Zoats by Vegan Heaven

Bowls Vegan-Chocolate-Zoats

2. Everyday Quinoa Breakfast Bowl by Contentedness Cooking

Bowls quinoa

3. Peach Pie Smoothie Bowl by Woman in Real Life

Bowl Peach Pie

4. Sweet Potato Breakfast Bowl by Win-Win Food

Bowls Swt Potato

5. Green Goddess Smoothie Bowl by The Endless Meal

Bowl Green Goddess

6. Smoky Sweet Potato and Black Bean Salad Bowl by Dreena Burton

Bowls Dreena

7. Guacamole Taco Salad Bowl by Jazzy Vegetarian via Mother Earth Living

Bowls Jazzy

8. Raw Spiralized Thai Salad Bowl by Strength & Sunshine

Bowls Raw Thai

9. Masala Chickpea Bowl by Vegan Richa

Bowls Richa Masala

10. Vegan Thanksgiving Power Bowl by Feasting on Fruit

Bowls Thanksgiving

11. Ginger and Mandarin Noodle Bowls by Beetific Beginnings

Bowl Ginger

12. BBQ Tahini Power Bowl by Veggies Don’t Bite

Bowls BBQ tahini

13. Curried Kidney Beans, Quinoa, Zucchini Mango Salsa Bowl by Vegan Richa

Bowls Curry Richa

14. Sweet & Spicy Asian Brown Rice & Pineapple Bowl by Veganosity

Bowl Pineapple

15. Quinoa Bowl with Sun-Dried Tomato Cashew Cheese Pate by Win-Win Food

Bowls Sun Cheese

16. Sushi Bowl by It Doesn’t Taste Like Chicken

Bowl Sushi 2

17. Savory Vegan Mediterranean Oatmeal (*Omit Butter*) by Veganosity

Bowl Savory Med

18. Golden Apple Turmeric Oats by Two City Vegans

Bowl Golden Apple

19. Sweet and Spicy Power Bowl by Veggies Don’t Bite

Bowls sweet and spicy

20. Roasted Broccoli & Rice Bowl with Chipotle Red Pepper Sauce by The Vegan 8

Bowl Broccoli

21. Tofu Sofritas Bowl by Rouxbe Professional Online Cooking School

Bowl Sofritas

22. Spicy Peanut Veggie Noodle Bowl by Spabetti

Bowl Spicy Peanut

23. Rainbow Shirataki Bowl (*Omit Oil*) by It Doesn’t Taste Like Chicken

Bowl Rainbow

24. Big Time Vegan Mexican Bowl by The Vegan 8

Bowl Mexican

25. Carrot Cake Smoothie Bowl by Fragrant Vanilla Cake

Bowl Carrot Cake

26. Creamy Cauliflower Breakfast Bowl by Unconventional Baker

Bowl Cauliflower Breakfast

27. German Chocolate Cake Smoothie Bowl by Fragrant Vanilla Cake

Bowl German Chocolate