Week One Recipes

Here are recipes of the delicious vegan food I made this week. Something I've learned about cooking: you get better with practice. Once you're comfortable in the kitchen, try substituting ingredients and create recipes off the top of your head. Be creative!

Teriyaki Tofu Stir Fry

Four servings or more depending on the amount of veggies you use. You'll probably have some yummy leftovers!

Approximate cooking time: 20-25 minutes (excluding traditional brown rice cooking time)

You will need:

    • A wok or large pan


  • 1 tbsp oil


sesame recommended


  • teriyaki or soy sauce



  • 1 package of tofu cut into half-inch cubes


I prefer firm tofu; this time I used baked teriyaki tofu from Trader Joes


  • stir fry vegetables


I used onion and bell peppers cut into half-inch strips, minced garlic, shredded cabbage, carrots sliced into long, thin pieces, bite-sized broccoli, and snow peas


  • Szechwan seasoning


ginger, lemongrass, sesame seeds, salt, pepper


  • mung bean sprouts



  • Brown rice




    1. Prepare vegetables


  • Heat oil in wok on medium to medium high heat



  • Add onions to oil, stirring frequently



  • When onions begin to become translucent, add garlic and peppers



  • Cook for two minutes, stirring frequently



  • Add broccoli, snow peas and tofu



  • Add Szechwan seasoning and teriyaki or soy sauce to taste


(or a bit of both - that's what I did!)


  • Cook for two minutes, stirring frequently



  • Remove from heat



  • Top with mung beans



  • Serve with brown rice, enjoy!



***A tip about brown rice: If using traditional brown rice, begin cooking it before preparing the rest of the meal. It can take up to 45 minutes to cook. I always keep instant brown rice in my freezer, which takes about three minutes to prepare.

Vegan Mexican Dinner

Super easy to make, and great for entertaining guests!

Four servings. Approximate cooking time: 30-45 minutes

You will need:

    • foil-lined baking sheet


  • mixing/serving bowl for guacamole



  • vegetables for roasting


I used: 1 red bell pepper, 1 green bell pepper, 1 red onion, 1 zucchini and 1 baby eggplant


  • 3 tbsp oil


I prefer extra virgin olive or grapeseed oil


  • Large-grain salt



  • Pepper



  • 2 avocados


should be slightly soft too the touch


  • 1 large shallot



  • 1 bunch cilantro



  • 1 firm tomato



  • 1 lime



  • 2 cups prepared brown rice


follow directions on bag, or use frozen/instant brown rice


  • 1 package imitation ground beef



  • Taco seasoning:


chili powder, cumin, garlic powder, onion powder, dried oregano, salt, pepper


  • 1 can of black beans



  • Vegan cheese


soy cheese, rice cheese, cashew cheese... just check the back and make sure it's caesin free


  • Tortillas



  • Sour cream substitute


I prefer Tofutti Better Than Cream Cheese over their sour cream


Roasting Veggies:

    1. Preheat oven to 500°


  • Cut roasting vegetables:


cut bell peppers into 1" squares

cut onion into four pieces

cut zucchinni into 1/4" thick circles and cut the circles in half

cut baby eggplant into quarters lengthwise, then slice into 1/4" thick half circles


  • Put veggies on foil-lined baking sheet



  • Drizzle with 2 tbsp olive oil



  • Lightly salt and pepper



  • Using tongs, stir veggies until lightly coated



  • Put on top shelf of oven



  • Begin the rest of the meal, checking veggies every 10 minutes and using tongs to turn them occassionally.



  • When done, put in a bowl to cool




  1. Prepare and set aside:

Dice shallots

Remove some (not all) stems from cilantro and dice

I used kitchen scissors and just cut it up, it works really well

Cut tomato into small cubes (use a serrated knife); keep the tomato juice

Cut lime in half; reserve 1/2 for rice


  • Cut avocados in half lengthwise and remove pit.


While still in the shell, carefully slice avocado flesh lengthwise and widthwise, creating a checkerboard pattern.

Scoop flesh out of the shell with a spoon

Using a fork or a potato masher, mash avocado to desired consistency


  • Incorporate 1/4 cilantro, diced tomatos, tomato juice and shallots.



  • Squeeze 1/2 of the lime into the mix



  • Add salt and garlic powder to taste



  • Incorporate it all together, enjoy!


Cilantro Lime Rice

    1. Incorporate remaing diced cilantro into prepared brown rice


  • Squeeze 1/2 lime into rice



  • Salt to taste



Meatless Taco Meat

    1. Heat 1 tbsp oil in pan


  • Add imitation taco meat, begin to warm



  • Add 2 tbsp chili powder, 1 tsp cumin, 1/2 tsp oregano, 1/2 tsp each: garlic powder, onion powder, salt, pepper



  • Cook until heated through



Heat up beans on stove or in microwave, and you've got a delicious meal! Put it all together in a burrito and grill it for some crispy goodness, or put it all on a bed of rice, add some spinch or arugala and have a burrito bowl. Top with sour cream substitute and vegan cheese (melt the cheese if you can, it's better that way!)

Loaded Vegan Spaghetti

Four servings. Approximate cooking time: 25-35 minutes

You will need:

    • 1 wide saucepan with tall sides (at least 2")


  • 1 foil-lined baking sheet



  • 1 head of cauliflower and a few nice heads of broccoli, cut into bite-sized pieces


many markets have these pre-washed and cut up in bags--Trader Joe's, Whole Foods and Pavillions, for example


  • 2 zucchinis, cut into 1/4" circles



  • 1 red bell pepper



  • 3 cloves of garlic



  • 1 yellow onion



  • Large-grain salt



  • Pepper



  • 3 tbsp oil



  • Vegan marinara sauce of your choice


Be aware: alfredo and often pesto have dairy!


  • 1 package spaghetti of your choice





    1. Preheat oven to 450°


  • Prepare cauliflower, broccoli and zucchini and place on baking sheet



  • Drizzle with 2 tbsp olive oil



  • Lightly salt and pepper



  • Using tongs, stir veggies until lightly coated



  • Put on top shelf of oven



  • Begin the rest of the meal, checking veggies every 10 minutes and using tongs to turn them occassionally.



  • When done, put in a bowl to cool



  • Start boiling water for your pasta, cook pasta as indicated on package



  • Mince onion



  • Cut bellpepper into 1" squares,



  • Heat 1 tbsp oil in saucepan



  • Once oil is hot, add onions



  • When onions turn transluscent, add bell pepper



  • Cook for 4 minutes, stirring frequently



  • Add marinara sauce to veggies, stirring frequently until sauce is hot



You may incorprate your roasted veggies into your pasta (that's what I like to do) or eat them seperately. Serve spaghetti with sauce and veggies, enjoy!