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    Kinda Vegan: 200 Easy and Delicious Recipes for Meatless Meals (When You Want Them)
    Kinda Vegan: 200 Easy and Delicious Recipes for Meatless Meals (When You Want Them)
    Kinda Vegan: 200 Easy and Delicious Recipes for Meatless Meals (When You Want Them)
    Ebook473 pages4 hours

    Kinda Vegan: 200 Easy and Delicious Recipes for Meatless Meals (When You Want Them)

    By Adams Media

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    About this ebook

    200 delicious, fun, and easy vegan recipes for you to explore plant-based eating in a guilt-free, judgement-free way—perfect for new vegans, flexitarians, and curious carnivores.

    Where do vegans get their protein? What can you possibly eat that doesn’t have milk in it?! Don’t vegans only eat spinach and weeds? Won’t it taste horrible?

    For many, the vegan diet is as intriguing as it intimidating. Some want to dip their toes into veganism first, testing the waters before deciding to make the change to a completely vegan lifestyle. Others know it’s a great way to incorporate more plant-based meals into their diets, but don’t want to lose the delicious comforts of ice cream, cheese, or fried chicken. That’s where Kinda Vegan comes in—it’s a no-nonsense guide to being vegan-ish. Restrictive dieting be gone, with Kinda Vegan you can go meatless on Monday, then enjoy a juicy steak dinner on Tuesday with no judgement!

    In this fearless guide to the seemingly complex world of no-meat, no-eggs, no-dairy, you will discover how to go vegan without feeling any pressure whatsoever. You can have your cake and eat it too. And your sweet ice cream. And your delicious cheesy flavor. All you need are some conscious shopper skills and the quick, go-to information found in this book, including a guide to the essential foods to have in your pantry. From grains and lentils to maple syrup and dairy-free milk alternatives, there are tons of delicious vegan ingredients to enjoy. No weeds here!

    Kinda Vegan includes 200 easy recipes that are so tasty you won’t believe they’re vegan. It’s easy to make a vegan meal—or day of meals—whenever you want. Hearty breakfast dishes like crepes and blueberry muffins; international bites like Mediterranean falafel and Chinese fried rice; and guilt-free desserts like chocolate mocha ice cream and pumpkin bread may just have you wanting to go vegan all week! Not the best at planning meals? Don’t sweat it: the book also included an appendix of vegan meal plans. You can plan out a few days of meals in minutes, or flip to a meal plan whenever you are out of ideas or just don’t have the energy to decide what to eat that day.

    Whatever your reasons are for ditching meat, and whatever your schedule and taste buds desire, Kinda Vegan makes being vegan-ish a snap!
    LanguageEnglish
    PublisherSimon & Schuster
    Release dateJan 1, 2019
    ISBN9781721400027
    Kinda Vegan: 200 Easy and Delicious Recipes for Meatless Meals (When You Want Them)
    Author

    Adams Media

    At Adams Media, we don’t just publish books—we craft experiences that matter to you. Whether you’re diving deep into spirituality, whipping up delights in the kitchen, or planning your personal finances, our diverse range of lifestyle books, decks, journals, and more is designed to feed your curiosity. The Adams team strives to publish content that celebrates readers where they are—and where they’re going.

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      Book preview

      Kinda Vegan - Adams Media

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      CONTENTS

      INTRODUCTION

      CHAPTER 1: BEING VEGANISH

      CHAPTER 2: EASY BREAKFASTS

      Crepes for When You’re Feeling Lazy

      Easy Vegan Breakfast Parfait

      Homemade Almond Milk

      Black Quinoa Breakfast Cereal

      Carob Peanut Butter Smoothie

      Top of the Morning Cashew Butter Wrap

      Peach Thyme Muffins

      Whole-Wheat Brilliant Blueberry Muffins

      Down-Home Vegan Biscuits

      You Say Banaana, I Say Baanana Bread

      Easy Breakfast Blackberry Bread Pudding

      Cashew Cream with Baby Tomatoes on Multigrain Toast

      Strawberry Protein Smoothie

      Morning Cereal Bars

      Rosemary Tempeh Hash

      Chili Masala Tofu Scramble

      CHAPTER 3: DIPS, SNACKS, AND APPETIZERS

      Purely Vegan Chocolate Hazelnut Spread

      Quick, Homemade, Raw Vegan Pesto

      Easy Broccoli Snack Attack

      Quick Garlic, Zucchini, Eggplant, and Onion Spread

      Baked Zucchini Fries

      Easy Hummus

      Lean, Mean, Black Bean Guacamole

      Mango Citrus Salsa

      Roasted Chickpeas, Please

      Tropical Cashew Nut Butter

      (You’re) Hot Artichoke Spinach Dip

      Parsley and Onion Dip

      Homemade Tahini

      Nacho Cheese Dip

      Vegan Pigs in a Blanket

      Vegan Cheese Ball

      Eggplant Baba Ghanoush

      Easy Fried Tofu

      Sinless TVP Chili Cheese Fries

      Seitan Buffalo Wings

      Crispy Tempeh Fries

      CHAPTER 4: SALADS AND SALAD DRESSINGS

      Cucumber Cilantro Salad

      Edamame Salad

      Vegan Potato Pesto Salad

      Lean, Mean, Kidney Bean and Chickpea Salad

      Soy and Sesame Coleslaw Salad

      Deli-Style Macaroni Salad

      Hot German Dijon Potato Salad

      Lemon Cumin Potato Salad

      Carrot and Date Salad

      Tangerine and Mint Salad

      Eggless Egg Salad

      Spicy Sweet Cucumber Salad

      Lemon Quinoa Veggie Salad

      Raspberry Vinaigrette

      Creamy Miso Sesame Dressing

      Vegan Mayonnaise

      Pan-Asian Dipping Sauce

      Dairy-Free Ranch Dressing

      Pan-Asian Ranch Dressing

      To Thai for Orange Peanut Dressing

      Old Reliable: Balsamic Vinaigrette

      CHAPTER 5: SOUPS

      Cajun Gumbo

      Chili for Those Who’d Rather Not Cook

      Garlic Miso and Onion Soup

      Winter Seitan Stew

      Barley Vegetable Soup

      Indian Curried Lentil Soup

      Cannellini Bean and Corn Chowder

      Spicy Roasted Tomato Soup

      White Bean and Orzo Minestrone

      Not-Chicken Soup

      Shiitake and Garlic Broth

      Potato and Leek Soup

      Cashew Cream of Asparagus Soup

      Vegetarian Beef and Barley Stew

      Barley and Bell Pepper Chili

      CHAPTER 6: EASY SIDES

      Roasted Garlic Mashed Taters

      Gingered and Pralined Sweet Potatoes

      Sesame Soy Asparagus and Mushrooms

      Cranberry Apple Stuffing

      Garlic and Soy Sauce Green Beans

      Saucy Indian Veggies

      Sweetened Roast Squash

      Baked Sweet Potato Fries

      Honey Mustard and Balsamic Vinegar Green Beans

      Caramelized Baby Carrots

      Sweet Stuffed Butternut Squash

      Classic Green Bean Casserole

      Easy Falafel Patties

      Five-Minute Vegan Pasta Salad

      Black Quinoa with Lime and Rice Vinegar

      Easy Garlic Quinoa

      Lemon Cilantro Couscous

      Barley Pilaf with Edamame and Roasted Red Pepper

      Spiced Couscous Salad with Bell Pepper and Zucchini

      Fruity Fall Quinoa

      Couscous and Bean Pilaf

      Barley Baked Beans

      Agave Mustard-Glazed Tofu

      Pineapple TVP Baked Beans

      CHAPTER 7: CLASSIC MAIN DISHES: VEGAN TWISTS ON FAMILIAR FAVORITES

      Beer-Battered Tofu Fillet

      Tofu Fish Sticks

      Tofu BBQ Sauce Steaks

      Basic Homemade Seitan

      Braised Tofu and Veggie Cacciatore

      Southern-Fried Seitan

      Homemade Baked BBQ Seitan

      Chickeny Seitan

      Super-Meaty TVP Meatloaf

      TVP Sloppy Joes

      Seitan Barbecue Meat

      TVP-Stuffed Peppers

      Tempeh Dill Chicken Salad

      TVP, Mushroom, and White Wine Stroganoff

      Spaghetti Squash Dinner

      So Incredibly Easy Black Bean Burgers

      No Shepherd, No Sheep Pie

      Spicy Southern Jambalaya

      Hawaiian Pineapple and Mint Rice

      Cranberry Apple Wild Rice

      You Better Believe It: Baked Mac ’n’ Cheese

      Pumpkin Cream Pasta

      Baked Millet Patties

      Barley and Mushroom Pilaf

      Summer Squash and Barley Risotto

      Millet and Butternut Squash Casserole

      Quinoa Mac ’n’ Cheese

      Caramelized Onion and Barbecue Sauce Pizza

      Cajun-Spiced Cornmeal-Breaded Tofu

      Basic Baked Tempeh Patties

      CHAPTER 8: INTERNATIONAL MAIN DISHES

      Cuban Black Beans, Sweet Potatoes, and Rice

      Caribbean Red Beans and Rice

      Tropical Couscous

      Pineapple-Glazed Tofu

      Black Bean Polenta Cakes with Salsa

      Greek Lemon Rice with Spinach

      Spanish Artichoke and Zucchini Paella

      Mediterranean Quinoa Pilaf

      Bulgur Wheat Tabbouleh Salad with Tomatoes

      Lemon Basil Tofu

      Greek Seitan Gyro

      Italian Tofu Lasagna

      Bellissimo Italian Rice Salad

      Breaded Eggplant Parmesan

      Artichoke and Spinach Pesto Pasta

      Eggplant Puttanesca

      Gnocchi and Walnut Parsley Sauce

      Creamy Sun-Dried Tomato Pasta

      Tofu Ricotta Manicotti

      Classic Fettuccine Alfredo

      Lemon, Basil, and Artichoke Pasta

      Sesame Baked Tofu

      Asian Sesame Noodles

      Sweet and Sour Tempeh

      Chinese Fried Rice with Tofu and Cashews

      Saucy Kung Pao Tofu

      Orange-Glazed Chicken Tofu

      Udon Noodle Buddha Bowl

      Sticky Teriyaki Tofu Cubes

      Sweet and Spicy Peanut Noodles

      Chili and Curry Baked Tofu

      Orange and Raisin Curried Couscous

      Spicy Chili Basil Tofu

      Indian Tofu Palak

      Tandoori Seitan

      Massaman Curried Seitan

      Curried Rice and Lentils

      Simmered Coconut Curried Tofu

      Mexico City Protein Bowl

      Mexican Spice-Crusted Tofu with Cashew Sour Cream

      Tofu and Portobello Enchiladas

      Spicy Seitan Taco Meat

      Black Bean and Barley Taco Salad

      Confetti Rice

      Baked Mexican Tempeh

      CHAPTER 9: SINFUL DESSERTS

      Maple Date Carrot Cake

      Cocoa-Nut-Coconut No-Bake Cookies

      Coconut Rice Pudding

      Chocolate Chip Cookies

      Ginger Spice Cookies

      Apricot Ginger Sorbet

      Tofu Chocolate Pudding

      Foolproof Vegan Fudge

      Chocolate Graham Cracker Candy Bars

      Strawberry Milkshakes

      Easy Banana Date Cookies

      From-Scratch Chocolate Cake with Vanilla Frosting

      Strawberry Coconut Ice Cream

      Pumpkin Maple Pie

      Vegan Cookie Pie Crust

      Chocolate Mocha Frosting

      Chocolate Mocha Ice Cream

      Raspberry Lemon Cupcakes

      Chocolate Peanut Butter Explosion Pie

      Chewy Oatmeal Raisin Cookies

      Very Berry Banana Cookies

      Easy Blackberry Corn Bread

      Perfect Pumpkin Bread

      Vegan Chocolate Coconut Ice Cream

      Quinoa Tapioca Pudding

      Death by Raw Chocolate Vegan Cheese Cake

      Lemon Poppy Chewy Cake with Blueberry Drizzle

      Raw to Die for Apple Pie with Berry Topping

      APPENDIX: MEAL PLANS

      US/METRIC CONVERSION CHART

      INDEX

      INTRODUCTION

      Here’s the deal: maybe you’re looking to incorporate more plant-based meals into your diet but don’t want to lose that fried chicken Fridays tradition. Or maybe you want to dip your toes into veganism first, getting your feet wet before deciding to make the change to a completely vegan lifestyle. That’s where Kinda Vegan comes in: your no-nonsense guide to being vegan-ish. Restrictive dieting be gone; with Kinda Vegan you can go meatless on Monday, then enjoy a juicy steak dinner on Tuesday—no judgment.

      Where do vegans get their protein? What can you possibly eat that doesn’t have milk in it? Won’t it taste horrible? Don’t vegans eat only spinach and weeds? Well, kids, here’s some news for you: you can have your cake and eat it too. And your ice cream. And your cheesy flavor. All you need are some conscious shopper skills and quick, go-to information. The first chapter of Kinda Vegan covers the basics of veganism, including the essential foods to have in your pantry. From grains and lentils to maple syrup and dairy-free milk alternatives, there are tons of delicious vegan ingredients to enjoy. No weeds here! Plus, you know that eating vegan saves our animal friends, but the other benefits of cutting down on those fatty meats and processed foods may surprise you. From weight loss and lowered blood sugar levels to a decreased risk of heart disease and certain cancers, you will be feeling fabulous—no need to thank us (though you can if you want to).

      In Kinda Vegan you’ll also discover 200 recipes, organized by meal, that are so tasty you won’t believe they’re vegan. It’s easy to make a vegan meal—or day of meals—whenever you want. Plus, each recipe has a special icon to let you know whether the recipe is high in protein, is high in fiber, is especially quick to make, or can be adapted to substitute non-vegan ingredients. Hearty breakfast dishes like Crepes for When You’re Feeling Lazy and Whole-Wheat Brilliant Blueberry Muffins, international bites like Easy Falafel Patties and Chinese Fried Rice with Tofu and Cashews, and guilt-free desserts like Chocolate Mocha Ice Cream and Perfect Pumpkin Bread may just have you wanting to go vegan all week! Not the best at planning meals? Don’t sweat it: we’ve also included an appendix of vegan meal plans. You can plan out a few days of meals in minutes, or you can flip to a meal plan whenever you are out of ideas or just don’t have the energy to decide on what to eat that day. So whatever your reasons are for ditching meat, and whatever your schedule and taste buds desire, with Kinda Vegan, being veganish is a snap!

      CHAPTER 1

      BEING VEGANISH

      WHAT IS VEGANISM?

      Veganism is the exclusion of all animal and animal-based products from your diet. This includes meat, eggs, dairy, and gelatin, and it can even extend to some types of sugar and honey. Fear not, faithful readers. There is always a delicious vegan way around these things. Perhaps you’re finding yourself in a small predicament: you wish to be (kinda) vegan, but you have nowhere to turn. Maybe you have questions like these:

      1. How do you start?

      2. What ingredients do you start looking for?

      3. And how the hell do you find them?

      No worries. You don’t need to take a transcontinental ship in order to scout out the new ingredients that will make your transition to veganism both easy and fun. That’s what we are here for! Now granted, occasionally some vegans get a little weird. There are some recipes out there that include Irish moss, seaweed, algae, and even brains. Just kidding about the last part, but we’re still talking about some unorthodox choices. Thankfully all of the recipes in this book will make use of your classic favorite ingredients, some soon-to-be new friends, and fresh produce.

      HOW DO YOU START?

      Some people can stop eating meat and animal by-products cold turkey. Maybe they were never really that into meat or dairy in the first place, or maybe they are just that disciplined. Others find it a huge struggle to be 100 percent vegan because of their love of poultry, beef, milk, cheese, or all of the above. Lesson: everyone’s journey is different! Don’t be ashamed of not following a specific dietary lifestyle 100 percent. It’s always going to be a bit of an exploratory venture to find what works for you. Don’t be discouraged if you have cravings for your meaty bygone loves. There is nothing wrong with those urges. You should listen to what your body has to say at all times, even if that means reevaluating your current choices.

      ALLOW VEGANISM TO BE A HEALTHY ADDITION TO YOUR DIET

      The lifestyle of veganism should be one you adapt to and adopt voluntarily. You don’t have to go all-out vegan if you don’t want to. Reserve cheese or milk for special occasions, certain days of the week, or holiday treats. Try going vegan for a month to increase your energy. Or do it once a year during the summer, when eating fresh and light makes you feel great. Be vegan when you want to be.

      Our cavemen ancestors ate mostly meat and little else. They didn’t drink cow’s milk, and they certainly didn’t eat cheese. They had no processed sugar or grains. Nowadays there is research to suggest that diets heavy in red or processed meat can lead to heart disease and other health problems. Moderation is the key for most diets, but in a lot of ways a go at veganism is giving your body the chance to thrive off what is naturally available from the earth around us.

      VEGANISM AND HEALTH

      Eating vegan is not a fad diet and should never be treated as one. It is a regimen that must be carefully monitored if adhered to tightly. Just like any other diet, veganism has its challenges. If vegans aren’t careful, they will often miss out on vital nutrients such as B¹², B⁶, calcium, iron, folic acid, and protein. Deficiencies can lead to anemia, fatigue, and other health problems. Thus, it is always important to talk with your healthcare provider before changing your eating patterns.

      Enough with that serious stuff, though! If you eat vegan or kinda vegan, and if you keep a careful eye on what you consume (as with any other diet), you will be healthy, energetic, and feeling spectacular. The whole foods and fresh produce you will consume as a vegan will work toward a better, healthier you.

      WHAT’S IN A VEGAN PANTRY, ANYWAY?

      There is a whole world of ingredients you can use specifically in vegan cooking. Arrowroot, egg replacer, nut milks, and soy yogurt are just a few. But there are also old-time favorites that you will use again and again! Here is a helpful list of some vegan items you might find valuable to have in your cabinets:

      • AGAVE NECTAR: A sweet syrup made from the agave plant of Mexico (the same plant used to make tequila). This is a vegan sweetener that people use in place of traditional sugar. Traditional sugar is often bleached with the use of animal bones. If you wish to be vegan about your traditional sugar (brown or white), just contact the manufacturer and ask if it bleaches!

      • COCONUT OIL: Coconut oil can be heated to very high temperatures without changing its molecular form, which makes it perfect for stir-frying. Since it is solid at room temperature, it is also used widely in vegan baking to set vegan desserts like cheese cakes. To bake with coconut oil, usually you must melt the solid oil into its liquid form by submerging the oil container in hot water for one minute. You can also melt coconut oil for thirty seconds in the microwave.

      • EGG REPLACER: There are many kinds of egg replacers on the market. Some are specifically sold as mixes in the natural foods section under the name of egg replacer mix. Most of the time eggs are used as a binder in recipes,

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