Veganism: The Power of Plant-Based Eating. Plant Magic. Алексей Сабадырь

and pepper to taste

      fresh parsley, for garnish

      Instructions:

      In a large pot, heat the olive oil over medium heat.

      Add the onion, carrots, and celery and sauté until softened, about 7 minutes.

      Add the garlic and sauté for another minute. Stir in the lentils, vegetable broth, diced tomatoes, cumin, turmeric, salt, and pepper. Bring the soup to a boil, then reduce the heat and simmer for 20—25 minutes, or until the lentils are tender.

      Ladle the soup into bowls and garnish with fresh parsley.

      2.4 Vegan tofu salad sandwich

      Ingredients:

      1 block extra-firm tofu, drained and pressed

      1/4 cup vegan mayonnaise

      1 tbsp Dijon mustard

      2 tbsp chopped dill pickles

      1/4 cup chopped red onion

      1/4 cup chopped celery

      salt and pepper to taste

      lettuce, tomato, and whole grain bread, for serving

      Instructions:

      In a medium bowl, crumble the tofu with a fork. Stir in the vegan mayonnaise, Dijon mustard, dill pickles, red onion, and celery. Season with salt and pepper to taste. Serve the tofu salad on whole grain bread with lettuce and tomato.

      2.5 Vegan Sushi Rolls

      Ingredients:

      1 cup sushi rice, cooked

      4 sheets nori

      1/2 cucumber, julienned

      1/2 avocado, sliced

      1/2 red bell pepper, julienned

      1/4 cup pickled ginger

      soy sauce, for dipping

      Instructions:

      Place a sheet of nori on a bamboo sushi mat. Spread a thin layer of sushi rice over the nori, leaving a 1-inch border at the top. Arrange the cucumber, avocado, and red bell pepper in a line across the center of the rice. Using the bamboo mat, roll the nori tightly, starting from the bottom and rolling towards the exposed border. Wet the border with a bit of water to seal the roll. With a sharp knife, slice the roll into 6—8 pieces. Serve the sushi rolls with pickled ginger and soy sauce.

      These vegan lunch recipes are easy to prepare and perfect for anyone on the go. From hearty Buddha bowls to flavorful falafel wraps, there’s something for everyone to enjoy.

      Vegan recipes for dinner

      Dinner is often a time to unwind and enjoy a satisfying and nourishing meal. For vegans, finding delicious and filling dinner options is essential. This chapter will feature a variety of vegan recipes for dinner that are both easy to prepare and packed with flavor.

      3.1 Vegan butternut squash soup

      Ingredients:

      1 butternut squash, peeled, seeded, and chopped

      1 onion, chopped

      2 garlic cloves, minced

      4 cups vegetable broth

      1/2 tsp ground cumin

      1/2 tsp ground cinnamon

      1/4 tsp ground nutmeg

      1/4 cup coconut milk

      salt and pepper to taste

      pumpkin seeds, for garnish

      Instructions:

      In a large pot, combine the butternut squash, onion, garlic, and vegetable broth.

      Bring to a boil, then reduce the heat and simmer for 20 minutes, or until the squash is tender. Stir in the cumin, cinnamon, and nutmeg. Using an immersion blender, blend the soup until smooth. Alternatively, transfer the soup in batches to a blender and blend until smooth, then return to the pot. Stir in the coconut milk and season with salt and pepper. Ladle the soup into bowls and garnish with pumpkin seeds.

      3.2 Vegan eggplant parmesan

      Ingredients:

      1 large eggplant, sliced into 1/2-inch rounds

      Salt

      1 cup flour

      1 cup non-dairy milk (such as almond or soy)

      1 cup panko breadcrumbs

      1/2 cup nutritional yeast

      1 tsp dried oregano

      1 tsp dried basil

      1/2 tsp garlic powder

      1 jar marinara sauce

      1 cup vegan mozzarella cheese, shredded

      fresh basil, for garnish

      Instructions:

      Sprinkle the eggplant slices with salt and let them sit for 30 minutes to release excess moisture. Pat the slices dry with paper towels. Preheat the oven to 400° F (200° C) and line a baking sheet with parchment paper.

      Set up a breading station: place the flour, non-dairy milk, and panko breadcrumbs in three separate bowls. In a large bowl, mix together the nutritional yeast, oregano, basil, and garlic powder. Dip each eggplant slice into the flour, then the non-dairy milk, and finally the panko breadcrumbs, pressing to adhere.

      Place the breaded eggplant slices on the prepared baking sheet and bake for 20 minutes, flipping halfway through, until golden brown and crispy.

      In a large baking dish, spread a thin layer of marinara sauce. Arrange the baked eggplant slices on top, then cover with the remaining marinara sauce and sprinkle with vegan mozzarella cheese. Bake for 20—25 minutes, or until the cheese is melted and bubbly. Garnish with fresh basil and serve.

      Vegan lentil shepherd’s pie

      Ingredients:

      2 cups cooked green lentils

      1 onion, chopped

      2 carrots, chopped

      2 celery stalks, chopped

      2 garlic cloves, minced

      1 cup frozen peas

      1 cup vegetable broth