Roshni Sanghvi, a Science Based Nutritionist shares 2 easy recipes for vegan savory and sweet pancakes! I have tried these out and both came out so well, I personally enjoy the sweet pancakes with bananas and berries. You can also use various pea protein powders as well as cacao powders and cinnamon in the recipes. 

 

 

 

 

 

 

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Chickpeas, also known as garbanzo beans, are a type of legume. They’re high in fiber and protein, which are good for your bones, muscle, and skin health. Chickpeas also have a range of other health benefits such as preventing high blood pressure and supporting good heart health. What’s more, they’re easy to cook and are versatile enough to take the center stage of a meal or even an accompaniment. If you’re short of time, here are some quick and easy recipes you can make with a can of chickpeas.

Always try opt for the raw chickpeas where you can, all you need to do is soak a whole lot overnight in water, then boil them and then they’re ready to go. Canned chickpeas are certainly the more convenient choice, but try to reduce your waste by buying raw chickpeas from more zero waste stores when you can.

Instant Pot Chickpeas

Add two cups of chickpeas into an Instant Pot, then four cups of water and the salt. Put the lid on, select ‘manual’, and put it on at a high temperature. Cook the chickpeas for fifty minutes before waiting for the natural pressure release after the time’s up. This quick and easy recipe from Corrie Cooks is a quick and easy way to cook these delicious legumes. You can add a pinch of garlic salt and chili flakes, along with some chopped coriander for a lovely snack. Or if you’re wanting something a bit more indulgent, then add a knob of butter to them, allowing it to melt in to create something tasty and creamy to devour.

Crispy Roasted Chickpeas

Preheat your oven to 450 degrees and drain your chickpeas. Put them on a cloth to get out the remaining moisture, patting them dry before putting them on parchment. Toss them in olive oil and generous pinches of sea salt. Ensure they’re spread evenly on the parchment before putting them into your oven, for between 20 – 30 minutes. The time will vary according to how crispy you like your chickpeas.

Once you’ve removed them from the oven, add your spices whilst tossing the chickpeas whilst they’re still warm and voilà! 

Hummus

Perhaps one of the tastiest dips around and one of the easiest to make is hummus. Put a can of drained chickpeas into a blender and add one-third of a cup of tahini, two tablespoons of olive oil, the juice of one lemon, one fresh clove of garlic, 5 tablespoons of water, and half a teaspoon of sea salt before blending the lot until smooth – that’s it!

Oh, you can add water to it until you get the consistency you prefer and perhaps add things like coriander and half a teaspoon of cumin to get a different kind of flavor if you fancy a change, but it really is that simple and oh, so good. You can experiment with other herbs and spices to create a hummus dish to be proud of and one you’ll turn to as a mouthwatering snack time and time again.

Benefits of Chickpeas

The health benefits of chickpeas have been known for ages. Chickpeas contain B vitamins and fibers and can help regulate blood sugar and pressure. When you’re short on time, don’t be afraid to use those cans of chickpeas in your cupboard to create something nutritious and appetizing. Your stomach will thank you for it, as will your family. 

Using a variety of kitchen utensils, including an Instant Pot is a great way to experiment with dishes so that you never get bored eating this adaptable food, either as a snack or ingredient. If it saves you time, when you’re busy and is able to fill stomachs, then it’s got to be worth cooking, so give these recipes a try. You never know, you may find yourself developing a new recipe that you can share.

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A healthy vegan stir-fry is one of the easiest recipes to whip up for a quick meal.

If you have some frozen vegetables in your freezer and some pre-cooked rice, it can be even faster. Toss everything in your cast-iron wok, and you’ll have dinner in no time. The mixtures of veggies here are as a guide: there are other combinations you can use for wok recipes. One of the best parts of a stir fry is that as long as you have vegetables of different colors and textures, almost anything goes.

Note: If you decide to use a mixture of frozen vegetables, you can toss them in your wok straight from the freezer. Add the oil afterward for flavor (the ice on the vegetables will keep them from sticking).

Here are some healthy vegan wok recipes for you to enjoy!

Vegetable Mix Stir Fry

This recipe serves 6 people.

Ingredients

• 1 tablespoon olive oil
• 2 sweet peppers, different colors, sliced
• 1 handful sugar snap peas
• 1 cup carrots, sliced
• 1 cup mushrooms, sliced
• 2 cups broccoli, cut into small florets
• 1 cup baby corn
• 1/2 cup water chestnuts
• ¼ cup soy sauce or tamari
• 3 garlic cloves, minced
• 3 tablespoons brown sugar
• 1 teaspoon sesame oil
• 1/2 cup vegetable broth
• 1 tablespoon cornstarch

Optional ingredients for serving

• Chopped green onions
• Sesame seeds
• Fresh cilantro

Method

1. In your wok (or use a large skillet), heat the olive oil over medium-high heat.
2. Sauté the vegetables for 2 to 3 minutes or till tender.
3. In a bowl, whisk the soy sauce or tamari with the garlic, sugar, sesame oil, broth, and cornstarch.
4. Add the sauce to the vegetables and cook till the sauce is nice and thick.
5. Serve garnished with chopped green onions, sesame seeds, and fresh cilantro, if desired.

Tofu Veggie Stir Fry

This recipe serves 4 people.

Ingredients

• 2 packages firm or extra-firm tofu (14 ounces each), drained and pressed dry, cubed (1-inch cubes)
• 1/3 cup soy sauce or tamari
• 2 tablespoons freshly grated ginger
• 3 tablespoons brown sugar
• 2 tablespoons maple syrup 
• 2 tablespoons cornstarch
• 3 cups roughly chopped green beans
• 1 cup diced carrots
• 1 cup diced sweet pepper
• 3 tablespoons toasted sesame oil

Optional ingredients for serving

• Rice, quinoa, buckwheat, or noodles
• Fresh cilantro
• Sesame seeds

Method

1. Preheat the oven to 400 degrees F.
2. Put the tofu cubes on a greased or parchment paper-lined baking sheet and bake for 30 minutes. Flip over the tofu halfway to ensure even browning. Remove from the oven and set aside.
3. If you wish to serve rice with this dish, begin preparing your rice or another grain at this point.
4. Combine the soy sauce, ginger, sugar, maple syrup, and cornstarch in a bowl. Set aside.
5. In your wok or large skillet, heat the sesame oil. Sauté the veggies for 5 minutes or till slightly soft, stirring often.
6. Pour your sauce over the veggies and stir well to combine.
7. When the sauce is bubbling, add the tofu and stir. Continue to cook for 5 minutes and remove from heat.
8. Serve as is or over grain for a more filling dinner. Garnish with chopped fresh cilantro and sesame seeds, if desired.

Ginger Stir Fry

This recipe serves 4 people.

Ingredients

• • 1/2 cup soy sauce or tamari
  • 2 tablespoons brown sugar
  • 2 tablespoons cornstarch
  • 2 tablespoons sriracha (less if you don’t like it too spicy)
  • 1 tablespoon grated ginger
  • 2 tablespoons canola or another vegetable oil
  • 1 medium onion, diced
  • 2 sweet bell peppers, different colors, diced
  • 4 cloves garlic, minced
  • 1 zucchini, diced
  • 1 Chinese eggplant (or use bok choy), cut into 1/2-inch slices
  • 1 can water chestnuts (5 ounces), drained
  • 1 head broccoli, cut into small florets
• Rice, quinoa, or another grain (or noodles)
• Sesame seeds (optional, for garnish)

Method

1. 1. Combine the soy sauce, brown sugar, cornstarch, sriracha, and ginger. You can shake to mix using a jar, or with a whisk in a bowl. Set aside.
   2. Heat the oil in your wok and sauté the onion and peppers for 3 minutes. Add the garlic and cook for 1 minute more, then add the zucchini and Chinese eggplant or bok choy and cook for another 2 minutes.
   3. Add the water chestnuts and broccoli and cook for another 2 minutes.
   4. Pour your sauce over the veggies and stir well. Cook till the sauce thickens (about a minute or two). If the sauce is too thick, you can add in some water.

1. Serve as is, or over rice or noodles, sprinkled with sesame seeds.

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I came across a really yummy looking vegan recipe for Vegan Chickpea Quesadillas by Nisha, of RainbowPlantLife. What is great about this recipe is that she also shows you how to make a vegan cheesy flavored sauce! Check out the full recipe on her site.

“I’m a self-taught vegan chef, food blogger, photographer, and author of The Vegan Instant Pot Cookbook. Four years ago, I was an unhappy, burnt out lawyer looking for a change. I found veganism and decided to turn my lifelong passion for food and cooking into a career!

I love sharing how fun, delicious, and rewarding a vegan lifestyle can be. No diets or restrictions, just mouthwatering (and even decadent) food. In addition to recipes, you’ll also find healthy lifestyle tips and strategies for improving your food photography!” ~ Nisha Vora

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Hello Sunday, hello Strawberries and Cream Sheet Cake. This is an extremely fun cake and a delicious way to make the most out of strawberry season There are real strawberries in the batter (no food dyes here), the cake is light and moist and refreshing yet indulgent, and it gets lathered with a 2-minute, 2-ingredient coconut whipped cream frosting and then covered with lots of fresh strawberries. Swipe to the end for a video montage!⁣ ⁣ It’s really a delightful recipe to make this spring / this long weekend, and you can find the recipe on the blog! ⁣ ⁣ Just head to my Stories today, or my highlighted stories called “Sweet recipes.” Or click the link in my bio >> click on this exact photo. ⁣ ⁣ https://www.rainbowplantlife.com/blog/vegan-strawberries-and-cream-sheet-cake

A post shared by Nisha Vora | Vegan Blogger (@rainbowplantlife) on May 24, 2020 at 8:59am PDT

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VEGAN PALAK PANEER, two different ways! A few weeks ago, I posted a massive sinkful of spinach in my Stories and the overwhelming majority of you wanted to see a veganized palak paneer recipe, so here it is! ⁣ ⁣ Palak Paneer is an Indian spinach curry made with paneer (a soft Indian cheese) and often contains heavy cream. My version is healthier and vegan, but is still creamy, tastes indulgent, and is packed with fragrant spices. And it’s a great way to get kidz (and picky adults) to eat them greenzzzz ⁣ ⁣ The recipe offers two methods for cooking the tofu and explains why you might want to use a particular method. First, we have quick-boiled tofu. It stays soft but gets surprisingly a bit chewy, similar to traditional paneer, and is super quick to make (I’ve made this many times on a weeknight). ⁣ ⁣ Or, you can make it with spiced baked tofu if you prefer your tofu on the crispy side. Swipe to see version 2 and for a quick video!⁣ ⁣ And if Indian food seems complicated to you, I’ve shared a STEP-BY-STEP COOKING TUTORIAL in my Stories today so you can see how simple this recipe is! ⁣ ⁣ Happy cooking and thank you for cooking and sharing my recipes Means the world to me! ⁣ ⁣ To get the recipe, just click the link in my Stories today or in my highlighted Stories called “Savory recipes.” Or click the link in my bio >> then click this exact photo. ⁣ ⁣ https://www.rainbowplantlife.com/blog/vegan-palak-paneer-with-tofu

A post shared by Nisha Vora | Vegan Blogger (@rainbowplantlife) on May 20, 2020 at 12:03pm PDT

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These Buffalo Chickpea Quesadillas have been the most popular recipe on the blog for the last few months, so I figured it was time to make a video on them! New video on Youtube today – how to make these cheesy, spicy, crispy, chewy quesadillas that I guarantee you will fall in love with. Loved by many an omnivore and absolutely irresistible.⁣ ⁣ Swipe to the end for a video sneak peek and outtakes! ⁣ ⁣ Clickable link to the YouTube video is in my highlighted Stories called “quesadillas” or in my bio.⁣ ⁣ https://bit.ly/buffalo-chickpea-quesadillas

A post shared by Nisha Vora | Vegan Blogger (@rainbowplantlife) on May 13, 2020 at 11:59am PDT

Photo credits:

• Deryn Macey
• Markus Winkler

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The recipe I’m going to share today consists of tofu, cabbage and chili paste. You can enjoy this dish with brown rice or farro, depending on what you like more.

• Preparation Time: 1 Hour
• Ready In: 6 Hours

Ingredients:

For Tofu & BBQ Glaze:

• 1 14- to 16-ounce package extra-firm water-packed tofu, drained
• 2 tbsps. rice vinegar
• 2 tbsps. chili powder or paprika
• 2 tbsps. gochujang
• ¼ cup reduced-sodium soy sauce
• ¾ cup scallions, finely chopped
• 2 tbsps. fresh ginger, minced
• 2 tbsps. garlic, minced
• ½ cup red onion, finely chopped
• 3 tbsps. peanut oil, divided
• 2 tsps. molasses
• 2 tsps. white miso
• 1 tablespoon honey
• 1 tablespoon toasted (dark) sesame oil
• 2 tbsps. water

For Cabbage:

• 12 cups thinly sliced cabbage
• 2 tbsps. toasted sesame seeds, divided
• 2 tbsps. toasted (dark) sesame oil
• 1½ + ¼ cups sliced scallions (2-inch pieces)
• 2 tbsps. peanut oil
• 3 tbsps. reduced-sodium soy sauce

Method:

1. Start off with the preparation of Tofu for which, you will have to cut tofu crosswise into eight equal pieces.
2. Press those pieces for 1-4 hours.
3. Now comes the preparation of barbecue glaze for which, you will have to take a small skillet and add 1 tbsp., peanut oil in it. Add chopped onion to the skillet along with ginger and garlic and stir everything over medium heat. Take the skillet off the heat and add scallions, vinegar, molasses, gochujang, 1 tbsp., sesame oil, miso, honey, chili powder, and water.
4. Mix all the ingredients well and then, transfer them to a medium bowl. Keep the bowl in the refrigerator.
5. In order to marinate tofu, you need to spread 1 tsp of barbecue glaze on each side of tofu pieces. Place the pieces in the baking dish, cover the dish and place it in the refrigerator for four hours at least to a maximum of one day.
6. Now comes the grilling part, so preheat the grill to medium heat. Brush peanut oil on both sides of tofu pieces. Oil the grill rack as well, and then, place tofu pieces on the grill. Keep the pieces on the grill for 4-5 minutes or until they become lightly charred. Transfer the pieces to a plate.
7. Now, you will have to prepare the cabbage for which you will have to take a small bowl in which you will add sesame oil and soy sauce. Take a carbon steel wok now (preferably flat-bottom) and add peanut oil in it. Heat the oil until it becomes very hot. Add scallion pieces into the wok and stir for 2-3 minutes or until the scallion pieces become softened. Now, add cabbage to the wok and cook for 2-3 minutes or until the cabbage becomes wilted. Now, add this mixture to the mixture of soy sauce and sesame seeds.
8. You can now transfer the cabbage to a platter, and place grilled tofu on top. Drizzle BBQ sauce on tofu and garnish the entire recipe with sliced scallions and remaining sesame seeds and sauce.

Author Bio:

Monica Henin, the author of this amazing tofu recipe has written a countless number of blogs and articles. Her areas of expertise are healthy recipes and food tips, and by reading this post, you can clearly make out why she is called an expert. Check out more of her amazing work on Addonkitchen.com 

• Photo by Caroline Attwood on Unsplash

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This is a quick and easy recipe for some wholesome energy packed vegan pancakes! I used Slender You’s vegan protein powder in it. The video shows the full recipe, or alternatively the recipe is at the end of the post

A few quick notes:

• You can adjust the quantities of the ingredients as you go along (That’s what I did :p). Adding more oats or almond milk should you want it thicker or more liquid for example.
• If you like the pancake batter to be finer and less ‘wholewheat’ opt to blend all the ingredients instead of just mixing them.
• Yes the pancakes in my photos are slightly burnt or lets rather use the word crispy :p but the chocolate flavour protein powder also contributed to the dark colour, just saying. You can use a noon stick pan or even a pancake griddle pan.

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Ingredients:

• 1/2 Cup Coconut oil
• 1/2 cup Cocoa/Cacao/Carob
• 3 Tbsp Maple syrup
• Dash of cinnamon 
• Optional: Dates, Vanilla Essence, Nuts.

Method:

1. Melt/warm the coconut oil in a small sauce pan on low heat on the stove.
2. Add in the Maple Syrup.
3. Add in the cocoa and cinnamon and stir well.
4. Pour into molds and place in the fridge.

*Keep the chocolate in the fridge as it melts quite easily if it is out of the fridge for some time.

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This great ‘Morning Kickstarter’ Smoothie can be incorporated into anyones lifestyle whether you are vegetarian or not. The reason the title includes ‘vegetarian,’ is for someone who has recently made the change. Becoming vegetarian, you can find yourself baffled on what to eat and you may not enjoy the idea of actually having to eat loads of raw fruit and vegetables.

So this smoothie is a great way to give you a whole hoist of natural vitamins and minerals without having to physically eat so many pieces of fruit! It tastes great and provides a great energising and recovering boost!

It is also a great way to get yourself to drink quite a bit of water, which is always good!

The smoothie’s ingredients consist of various fruits and vegetables and Future Life’s High Protein Smart Food which gives it a bit more flavour if you like that. Have the drink first thing in the morning or straight after a workout and feel free to add or replace any ingredients as you see fit. You can adjust the liquids to your preference.

*The smoothie can be made vegan also by replacing the future life powder with something like Hemp protein powder.

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A high protein, gluten-free, sugar-free dessert made with nourishing ingredients, and its VEGAN! Sure to satisfy that sweet-tooth!

If you like this recipe and want to see more like it, or more vegan/vegetarian dessert recipes please feel free to drop us an email here. Or if you are interested in having healthy vegan/vegetarian baked goods made for you or a small event please get in touch with us. (*Only around Pretoria and Johannesburg and depending on time and numbers).

Ingredients:

• ¼ cup sunflower seeds
• ¼ cup pumpkin seeds
• ½ cup currants
• ¼ cup raw cacao nibs
• 1 cup fresh cherries
• 1 cup cashew nuts
• 3 tbsp organic extra virgin coconut oil
• ¼ cup water
• 2 tbsp cocoa powder OR raw cacao powder*
• 4 tbsp raw honey or maple syrup*
• Cacao nibs/sugar free chocolate for decoration

Method/Instructions:

1. Add the sunflower seeds, pumpkin seeds. Process until a sticky mixture is achieved.
2. Add cacao nibs and pulse a few times.
3. Press this mixture into silicon tart moulds (makes it easier to remove the tarts). This will be the base of the cheesecake.
4. Pit and halve a few cherries (save some for decorating) and place them on the cheesecake base in a single layer.
5. Place the rest of the ingredients in a blender. Blend until you end up with a smooth and creamy mixture. You may have to stop in between to scrape down the sides. If blending is difficult, add a tad more water or coconut oil to move it along.
6. Scoop the filling on top of the cherry bases and smooth the tops.
7. Cover with cling wrap and place the tray in the freezer to set.
8. Depending on the consistency desired, setting time can vary from an hour to overnight.
9. Melt cacao nibs or chocolate in a double boiler. Drizzle over chilled cheesecakes.
10. Decorate with cherries.

*Honey and maple syrup can be used as natural, sugar alternatives. In a pinch, you can use golden syrup – it’s not sugar free though!
*Use cacao powder, cacao nibs and raw honey for a raw version of this recipe.

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For all the Oreo lovers out there, heres a way to make your own, kind of healthyish oreos! It’s called the Moreo because everyone wants MORE Oreo

Download a pdf of the recipe here: The MOREO Recipe

Ingredients:

For the “Oreo” biscuit:

• 3/4 cup of spelt flour
• 1/4 cup of raw cacao powder
• 1/4 cup of Xylitol
• 1/4 tsp of salt
• 1/4 tsp of baking powder
• 1 tsp Vanilla Extract
• 2 tbsp raw honey
• 1/4 cup Coconut Oil (melted)
• 3 tbsp of milk (bit more if mixture comes out too dry)

Cream filling:

• 1/2 can of coconut cream
• 1 1/2 tablespoons of Natural peanut butter
• 1 tbsp of Xylitol
• 1 tsp of vanilla extract
• 2 Atkins Endulge bars (Milk Chocolate) 
• 3/4 cup of Dark Chocolate discs
• 2 tbsp of Coconut Oil

Instructions:

1. Pre-heat oven to 180 ° C.
2. Combine dry ingredients in a bowl and mix well (First five ingredients of the oreo biscuit).
3. In a separate bowl, combine the remaining ingredients (vanilla, honey, melted coconut oil, and milk).
4. Place the liquid ingredients into the dry ingredients and mix till you get a soft dough.
5. Place in a bowl and cover up with a cling film. Leave it in the refrigerator for about 30 minutes.
6. After letting it rest, take the dough out and roll out with a rolling pin. Take a circle cutter (or just use the rim of a glass) to cut out circles from the dough.
7. Line a baking tray with parchment paper and place the biscuit pieces on it.
8. Bake for 25 – 30 minutes and then allow to cool completely.
9. While the biscuits are baking, prepare the cream filling.
10. Place coconut cream in a bowl and stir until it becomes a smooth consistency.
11. Stir in the xylitol, melted coconut oil, and peanut butter.
12. Slowly melt the dark chocolate and atkins bars.
13. Once fully melted take off the heat, and combine with the coconut cream mixture.
14. Place in the fridge to set (should be about 2 hours).

Putting it all together:

Once the biscuits have cooled, take one and put a tablespoon or so of coconut cream mixture on the biscuit. Place another biscuit on top to form a “sandwich” effect.. Continue till all biscuits have been filled.

Enjoy immediately or place in the fridge to keep the cream filling set.

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