Vegan Lunch Ideas

Banana-and-Black Beans Empanadas

SERVES 6

Ingredients

CRUST

• 1 1/2 cups whole-wheat flour
• 1 cup all-purpose flour
• 1 1/2 tsp. salt
• 1/2 tsp. chili powder
• 4 Tbs. cold soy margarine, cut into 1/2-inch cubes
• 1/2 cup unsweetened applesauce
• 1 Tbs. white wine vinegar

FILLING

• 1 Tbs. olive oil
• 1 medium onion, chopped (1 cup)
• 1 cup cooked black beans
• 1 clove garlic, minced (1 tsp.)
• 2 bananas, peeled and diced (1 cup)
• 1 tsp. ground cumin
• 1/4 tsp. cayenne pepper
• 1/4 tsp. ground coriander
• 2 Tbs. chopped fresh cilantro
• 1 tsp. red pepper sauce, such as Tabasco

Instructions

1. To make Crust: Sift flours, salt, and chili powder in bowl. Work in margarine with fingers until mixture resembles coarse meal. In separate bowl, whisk together applesauce, vinegar, and 1/3 cup cold water. Stir into flour mixture until textured dough forms, adding up to 1/4 cup more water, if necessary. Knead on lightly floured surface until dough comes together. Form into ball, wrap in plastic wrap, and chill 1 hour, or overnight. 
2. To make Filling: Heat oil in large skillet over medium-high heat. Sauté onion 4 to 5 minutes, or until soft and translucent. Add beans and garlic, reduce heat to medium, and cook 3 minutes. Stir in bananas, cumin, cayenne, and coriander, and cook 2 minutes, or until bananas begin to break down and spices are fragrant. Remove from heat. Stir in cilantro and red pepper sauce. 
3. Preheat oven to 400°F. Divide dough into 12 balls. Coat baking sheet with cooking spray. Roll out each ball to 6-inch round (1/4-inch thick) on lightly floured work surface. Fill with 2 Tbs. Filling, and brush edges of pastry with water. Fold dough circle in half, press to close, and crimp edges with fork to seal. Transfer to prepared baking sheet, and repeat with remaining dough balls and Filling. Chill 10 minutes. Bake empanadas 20 minutes, or until golden brown and crusty. Cool 5 minutes on baking sheet before serving. 

PER 2 EMPANADAS: 364 cal; 10 g prot; 10 g total fat (4 g sat fat); 60 g carb; 0 mg chol; 748 mg sod; 8 g fiber; 8 g sugars

Lentil Chili

Ingredients

• 8 cups low-sodium vegetable broth, divided
• 1 medium yellow onion, chopped
• 1 large red bell pepper, chopped
• 5 cloves garlic, finely chopped
• 4 teaspoons salt-free chili powder 
• 1 package brown lentils (add 2 1/4 cups lentils) <--- oats
• 2 cans no-salt-added diced tomatoes
• 1/4 cup chopped cilantro

Instructions

1. Bring 3/4 cup broth to a simmer in a large pot over medium-high heat. Add onion, bell pepper and garlic and cook about 8 minutes or until onion is translucent and pepper is tender. Stir in chili powder and cook 1 minute, stirring constantly. Add lentils, tomatoes and remaining 7 1/4 cups broth. Bring to a boil, reduce heat to medium-low and simmer, partially covered, 30 minutes or until lentils are almost tender. Uncover and cook 10 minutes longer. Stir in cilantro and serve.

Lentil Wheatballs

Yield 30-32

Ingredients

• 1 clove garlic, peeled
• 1/4 medium onion (red, white, or yellow) 
• 1 1/2 cups cooked or sprouted lentils (green, brown, or red)
• 3 tablespoons nutritional yeast
• 1/2 cup vital wheat gluten flour
• 1 tablespoon flax meal
• 2 tablespoons Bragg Liquid Aminos or soy sauce
• 1 tablespoon tomato paste
• 1-2 tablespoons water

Instructions

1. In a food processor pulse onion and garlic until finely chopped. 
2. Add the lentils, nutritional yeast, wheat gluten, soy sauce, and tomato paste; pulse until combined. 
3. Add water as needed and process until smooth. Scrape the sides to make sure everything is well incorporated. 
4. Preheat oven to 400°F.
5. Roll one tablespoon of dough (approximately 9 times) and place on baking sheet. Keep hands clean and dry to avoid sticking. 
6. Bake for 18 to 20 minutes. Halfway through baking shake the pan or turn each ball for even cooking.

Spaghetti Squash Primavera

Ingredients

• 1 medium spaghetti squash
• 1 1/2 carrots, diagonally sliced
• 1/2 cup diagonally sliced celery
• 3 cloves garlic, minced
• 1 1/2 cups shredded cabbage
• 1 small zucchini, chopped into small pieces
• 1 1/2 cups cooked pinto beans, or 1 (15 ounce) can, low-sodium or no-salt-added pinto beans, drained
• 1 1/2 cups chopped tomatoes or 1 (15 ounce) can no-salt-added diced tomatoes, drained
• 1/3 cup low-sodium or no-salt-added vegetable broth
• 1 teaspoon dried thyme 
• 1 teaspoon dried parsley
• 1 cup no-salt-added or low-sodium pasta sauce

Instructions

1. Preheat oven to 350 degrees F. Slice spaghetti squash in half lengthwise; remove seeds. Place both halves upside down on a baking sheet. Bake for 45 minutes or until tender. Meanwhile, cook carrots and celery in 2 tablespoons of water in a covered pan over medium heat for 10 minutes, stirring occasionally. Add a little more water if needed. Add garlic, cabbage, and zucchini and cook, covered, for another 10 minutes. Stir in remaining ingredients, except for pasta sauce and lettuce. Cover and simmer for 10 minutes or until carrots are tender. When squash is done, remove from oven and using a fork, scrape spaghetti-like strands from squash into a bowl. Add pasta sauce and combine by mixing thoroughly. Mix the vegetables, beans and herbs with the squash/pasta sauce mixture and serve on a bed of shredded romaine lettuce, if desired, or place back in the hollowed out squash bowls.

Sweet Potato with Coconut and Toasted Almonds

Ingredients

• 3 lbs. organic sweet potatoes
• 4-5 tbsp. Nutiva Organic Coconut Manna™, warmed
• 4-6 tbsp. Nutiva Organic Hempseeds
• 1/4 cup Nutiva Organic Coconut Chips, lightly toasted
• 1/3 cup toasted almonds, finely chopped
• sea salt to taste
• parsley to garnish

Instructions

1. Wash and slice sweet potatoes diagonally, 1-1/2" slices. Steam in pot for 20-30 minutes, just until soft. Remove and set on platter. Spoon out Coconut Manna from warmed jar and cover center of sweet potato slices. Sprinkle with sea salt, hempseed and toasted coconut. Add almonds to each top and garnish with a sprig of fresh parsley. Serve warm.

Hearty Walnut-Stuffed Mushrooms

SERVES 4 | 30 MINUTES OR FEWER

Ingredients

• 1 cup walnut halves, plus 16 for garnish
• 1/4 cup chopped parsley
• 1 clove garlic, peeled
• 1/2 cup cooked brown lentils
• 4 tsp. balsamic vinegar, divided
• 1 tsp. dried rubbed sage
• 1 tsp. toasted walnut oil
• 16 large button mushrooms (2-inch diameter), stems removed
• 1 Tbs. olive oil
• 1/2 cup low-sodium vegetable broth

Instructions

1. Purée 1 cup walnuts, parsley, and garlic in food processor until pasty. Add lentils, 2 tsp. vinegar, sage, walnut oil, and salt and pepper, if desired. Purée until smooth. 
2. Fill each mushroom cap with 1 1/2 Tbs. purée. Press remaining walnut halves into filling. 
3. Heat olive oil in large skillet over medium-high heat. Cook mushrooms, round side down 5 minutes, or until they begin to release juices and brown on bottom, shaking pan occasionally. Carefully add broth. Cover, and reduce heat to medium-low. Simmer 10 to 15 minutes, or until mushrooms are tender and filling puffs and is slightly browned. Remove mushrooms. Add remaining 2 tsp. vinegar to pan. Simmer 1 to 2 minutes, or until sauce thickens slightly. Serve mushrooms drizzled with sauce. 

PER SERVING (4 MUSHROOMS): 314 cal; 10 g prot; 27 g total fat (3 g sat fat); 14 g carb; 0 mg chol; 85 mg sod; 5 g fiber; 4 g sugars

Black Bean Salad with Avocado-Lime Dressing

Serves 4

Ingredients

• 1 ripe avocado, mashed
• 1/4 cup chopped fresh cilantro
• 2 tablespoons lime juice
• 2 (15-ounce) cans no-salt-added black beans, rinsed and drained
• 4 cups shredded romaine lettuce
• 1 cup grape tomatoes, halved
• 1 cup corn kernels, fresh or thawed if frozen
• 1 small red bell pepper, chopped
• 1/2 cup toasted pumpkin seeds

Instructions

1. In a large bowl, whisk together avocado, cilantro and lime juice until blended. Add beans, lettuce, tomatoes, corn, pepper, pumpkin seeds and toss until evenly coated.

Kale and Mushroom Wrap

Ingredients

• 3 Tbsp olive oil
• 1 large or 2 small shallots, thinly sliced
• 1 medium leek, white and pale green part only, rinsed and thinly sliced
• 8 oz mushrooms, such as cremini, button, or stemmed shiitake (4 cups)
• 1/2 tsp kosher salt
• 1/2 tsp freshly ground black pepper
• 1 bunch kale, stemmed and coarsely chopped (8 oz)
• 1/4 cup vegetable broth
• 1/3 cup unsweetened dried cranberries
• 2 oz goat cheese, at room temperature, crumbled (1/4 cup)
• 4 10-inch high-fiber multigrain wraps

Instructions

1. In a large skillet, heat oil over medium-high ???
   Add shallot, leek, mushrooms, salt and pepper???
   Cook, stirring frequently, until vegetables ???
   about 8 minutes. 
2. Add kale and cook until wilted, about 8 minutes???
   Add broth and cranberries; boil, and scrape???
   brown bits from the pan's bottom. 
3. Remove pan from heat and stir in goat cheese???
   Divide filling among wraps. Fold like a burrito???
   cut in half. Serve hot. 

MAKES 4 SERVINGS Per serving: 392 cal, 20 g fat???

3 g sugar, 535 mg sodium, 17 g fiber, 18 g protein

Bok Choy Skillet Supper

SERVES 4 | 30 MINUTES OR FEWER

Ingredients

• 2 tsp. garlic-flavored olive oil, divided, plus more for drizzling
• 8 oz. button mushrooms, sliced (2 cups)
• 8 cherry or grape tomatoes, halved
• 2 shallots, finely chopped (1/4 cup)
• 1 cup bulgur
• 1 cup mushroom broth
• 1 sprig fresh thyme plus 1 tsp. fresh thyme leaves, divided
• 4 small bok choy, halved

Instructions

1. Heat 1 tsp. garlic oil in skillet over medium-high heat. Add mushrooms, and cook 5 minutes, or until browned. Transfer to plate. Add tomatoes to skillet cut side down, and cook 2 minutes, or until browned. Transfer to plate. 
2. Add remaining 1 tsp. oil to skillet. Sauté shallots 2 to 3 minutes. Stir in bulgur to coat with oil. Add broth, thyme sprig, and 1 1/2 cups water; season with salt and pepper, if desired. Cover; reduce heat to medium-low. Simmer 5 minutes. 
3. Arrange bok choy halves on top of bulgur with stem ends at center of skillet. Sprinkle mushrooms and tomatoes in between. Cover, and simmer 5 minutes more. Remove from heat and let stand 10 minutes. Sprinkle with thyme leaves, and drizzle with garlic oil. 

PER 1 1/2-CUP SERVING: 202 cal; 8 g prot; 6 g total fat (<1 g sat fat); 34 g carb; 0 mg chol; 217 mg sod; 9 g fiber; 3 g sugars.

Easy Bean Salad

Serves 10

Ingredients

• 1 15-ounce can kidney beans
• 1 15-ounce can pinto beans
• 1 15-ounce can black-eyed peas
• 1 10-ounce frozen package Fordhook lima beans
• 1 cup frozen corn
• 1 large red bell pepper, diced
• 1/2 medium onion, diced
• 1 teaspoon salt
• 1 teaspoon pepper
• 1/2 cup low-fat Italian salad dressing

Instructions

1. Toss all ingredients together. Serve cold or at room temperature. May be covered and stored in refrigerator for several days. 

NUTRITION INFORMATION PER SERVING: 176 CALORIES, 9.7 GM PROTEIN, 31 GM CARBOHYDRATE, 2.2 GM FAT, 508 MG SODIUM, 0 MG CHOLESTEROL

Lentil Chili

Serves 8

Ingredients

• 1 large yellow onion, chopped
• 1 large red bell pepper, chopped
• 8 cups low-sodium vegetable broth, divided
• 5 cloves garlic, finely chopped
• 4 teaspoons salt-free chili powder
• 1 (16-ounce) package brown lentils (about 23 cups lentils)
• 2 (15-ounce) cans no-salt-added diced tomatoes
• 1/4 cup chopped fresh cilantro

Instructions

1. Heat a large pot over medium-high heat. When hot, add onion and bell pepper; cook, stirring frequently, until vegetables brown and begin to stick to the bottom of the pot, about 6 minutes. Stir in 3 tablespoons of broth and continue to cook, stirring, until onion is soft and lightly browned. Stir in garlic and chili powder and cook 1 minute, stirring constantly. Add lentils, tomatoes and remaining broth. Bring to a boil, reduce heat to medium-low and simmer, partially covered, 30 minutes or until lentils are almost tender. Uncover and cook 10 minutes longer. Stir in cilantro and serve.

Better Burgers

Serves: 8

Ingredients

• 1 1/2 cups old fashioned rolled oats
• 1 cup ground walnuts
• 1 cup water
• 1/4 cup tomato paste
• 1/4 cup Dr. Fuhrman's MatoZest or other no salt seasoning blend, adjusted to taste
• 1 cup diced onion
• 3 cloves garlic, minced
• 6 cups finely minced mushrooms
• 2 teaspoons dried basil
• 1/2 teaspoon dried oregano
• 2 tablespoons fresh parsley, minced
• freshly ground pepper, to taste
• 2/3 cup frozen chopped spinach, thawed

Instructions

1. Preheat oven to 350°F.
2. Combine rolled oats and ground walnuts in a bowl. Set aside. 
3. In a small saucepan, whisk together water, tomato paste and MatoZest. Heat over medium-high heat until boiling. Pour over rolled oats and walnuts. Stir well and set aside. 
4. Heat 2 tablespoons water in a sauté pan and add onion and garlic. Saute until onion is translucent. Add mushrooms, basil, oregano, parsley and black pepper and additional water if needed, to prevent sticking. Cover and cook for 5 minutes, or until mushrooms are tender. 
5. In a large bowl, combine sautéed onions and mushrooms, rolled oat/walnut mixture and spinach. Stir well to combine. With wet hands, shape 1/3 cup of mixture into a well-formed burger. Place on a lightly oiled baking sheet and repeat with remaining mixture. Bake for 15 minutes. Turn burgers to bake the other side for another 15 minutes.
6. Remove from oven and cool slightly. Serve on small whole grain hamburger buns or whole grain pita bread halves. Top with thin sliced, raw red onion and low sodium ketchup. 

Makes 12 burgers

Wild Rice-Stuffed Pumpkin

SERVES 12

The stuffing for this pumpkin entrée can be made two days ahead. 

Ingredients

• 1 lb. wild rice blend
• 2 lb. fresh spinach, stemmed
• 1/4 cup plus 2 Tbs. olive oil, divided 
• 6 cups sliced button mushrooms (1 1/2 lb.)
• 1 large onion, chopped (2 cups) 
• 1 cup diced celery
• 9 cloves garlic, minced, divided (3 Tbs.)
• 3 Tbs. chopped fresh sage, divided
• 4 tsp. chopped fresh thyme, divided
• 2 cups fresh or frozen corn kernels
• 1 1/2 cups cooked kidney beans, or 1 15-oz. can kidney beans, rinsed and drained
• 1 cup chopped toasted pecans
• 1 6- to 8-lb. cooking pumpkin

Instructions

1. Prepare wild rice blend according to package directions. Transfer to bowl. 
2. Bring 1/2 cup water to a boil in bottom of skillet. Add spinach, and cook 4 minutes, or until wilted; drain. Cool, then squeeze dry, chop, and add to rice. 
3. Heat 2 Tbs. oil in skillet over medium heat. Add mushrooms, onion, celery, 4 tsp. garlic, 1 Tbs. sage, and 2 tsp. thyme; sauté 10 minutes, or until liquid evaporates. Stir in corn and beans, and sauté 3 minutes. Stir mushroom mixture into rice mixture. Fold in nuts. Season with salt and pepper, if desired. 
4. Preheat oven to 350°F. Line rimmed baking sheet with foil. Cut top off of pumpkin, and scoop out seeds and pulp, scraping sides clean. 
5. Combine remaining 1/4 cup oil, remaining 5 tsp. garlic, 2 Tbs. sage, and 2 tsp. thyme in bowl. Brush oil mixture all over inside of pumpkin. Fill pumpkin with rice mixture. Cover with top, and bake filled pumpkin 1 1/2 to 2 hours, or until pumpkin is tender when side is pierced with knife tip. Uncover, and bake 10 to 20 minutes more. 

PER SERVING: 376 cal; 11 g prot; 15 g total fat (2 g sat fat); 55 g carb; 0 mg chol; 111 mg sod; 9 g fiber; 8 g sugars