These 3 easy meals can all be made in 20 minutes or less. The meals are great for new vegans or anyone new to cooking.
During this video I talk about what led me to become an ethical vegan. If you are more interested in veganism or the commercialization of animals as products, please watch either Earthlings or Dominion.
If you'd like to watch Earthlings: th-cam.com/video/8gqwpfEcBjI/w-d-xo.html
If you'd like to watch Dominion: th-cam.com/video/LQRAfJyEsko/w-d-xo.html
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To make the 10 minute tacos:
6 tacos
1 can of black beans, drained and rinsed
.5 teaspoon garlic powder
.5 teaspoon onion powder
.5 teaspoon chili powder
salt to taste
.25 cup vegan cheese (I recommend Daiya or Violife)
Toppings:
Lettuce, shredded
Tomatoes, diced
Jalapenos
Sriracha
Salsa
Sour cream, vegan of course
If you are using soft tortillas, then heat them in a dry pan over medium-high heat for a couple of minutes on each side until they blister. (If you've had problems with corn tortillas falling apart, heating them on the stove remedies this issue) If you are using crunchy tacos, then follow the package direction.
After draining and rinsing the beans, smash them a bit with a fork. This will help them stay in the tacos without rolling out. 😊 Add them to a non-stick pan and heat over medium heat. Add the seasonings. Once the beans cook through, add the cheese, mix well and turn off the heat. The cheese will melt pretty quickly.
Chop whatever toppings you like. You don't have to use the toppings that I like, you could use whatever works for you. For example, I usually put sauerkraut in my tacos. I know it might sound weird, but it adds a crunch to the tacos and feeds all my great gut bacteria at the same time.
1 can of beans makes about 6 tacos. Feel free to double or triple to feed more people.
To make the 20 Minute Pasta;
1 package pasta of your choice
Salt
3-4 cups of your favorite veggies, chopped into bite sized pieces or smaller
1 can of chickpeas, drained and rinsed (white beans would also work great)
2 garlic cloves
Seasonings
Fresh herbs of your choice (optional)
.25 cup + 2 tablespoons extra virgin olive oil
Fill a large pot with about 4 quarts of water. I follow the old method of adding a lot of salt to my pasta water. You can of course skip this if you are watching your sodium. For everyone else, the pasta will not absorb most of the salt. I like to add enough to make my water taste like the ocean which is more than 1 tablespoon of salt.
When the water boils, add the pasta. Cook according to package directions. Drain when the pasta has finished cooking.
In regards to the vegetables, you should use what you like. There's a wide variety of options here. I had a lot of summer squash from my garden, so I used one of those. I love mushrooms so I added those. I also used some sun dried tomatoes and greens from my garden. Here's a list of some vegetables that would work: onion, bell peppers, mushrooms, squashes, tomatoes, most any type of green like kale or beet greens, broccoli, asparagus, artichokes, eggplant, peas, olives, capers, and so much more.
While the pasta cooks, chop the veggies. Add them to a large saute pan with 2 tablespoons of olive oil and the fresh garlic. Saute on medium with the seasonings of your choice. I used thyme and rosemary. But oregano, basil or italian seasoning would also work. Cover and allow to saute for 5 minutes.
At this point you can add any greens, herbs and the chickpeas. The vegetables should be ready in under 10 minutes.
When the veggies are ready add them to the drained pasta with .25 cup extra virgin olive oil. Mix well and serve. Top with any additional fresh herbs or vegan parmesan.
Serves 4
10 Minute Sloppy Joes & Corn
1.5 cups tvp
3 cups boiling water
1 tablespoon neutral oil
.5 green bell pepper, chopped
1 small onion, chopped
Hamburger buns of choice, toasted if you like
Sauce
1 cup ketchup
2 tablespoons vinegar (white or apple cider work well)
2 tablespoons brown sugar
1 teaspoon onion powder
.5 teaspoon garlic powder
1 ear of corn for each person
4 quarts of water
1 tablespoon salt
Toppings for sandwiches:
Pickle slices
Jalapenos
Cheese slices
Sriracha
Boil the water for the corn in a large pot. Add the corn when the water boils and cook for 5 minutes only.
Pour boiling water into the tvp and allow to sit for 3-5 minutes. Chop the onion and bell pepper. Add the onions and bell pepper to a saute pan with the neutral oil. Cook on medium until the vegetables are translucent.
While the vegetables cook, make the sauce.
Drain the tvp well and add to the saute pan. Add the sauce and mix well. Cover with a lid and cook on a low simmer. Cook for at least 5 minutes.
Add meat mixture to buns and add toppings. Enjoy with the corn.
Makes about 6 sandwiches.