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    Vegan Recipes

    Vegan Lentil Loaf with BBQ Glaze

    Vegan Lentil Loaf with BBQ Glaze

    What do you do when you are suddenly awaken by a text from your Mother-in-Law two nights before Thanksgiving stressed that there will not be enough food and asking if you "want" to (will) bring a vegan dish to share?  Easy...Lentil Loaf!  Granted it had been awhile since I had made the Lentil Loaf because our 1942 Wedgewood oven was broken but I totally forgot how easy it was!  Simply prep and pop it in the oven.  This is another recipe that can be frozen too and enjoyed at a later date.  We have taken it on camping trips and now Thanksgiving dinner.  It is so filling and packed with protein.  Great training recovery meal too! Many non-vegan friends and family have tried and love it even more than a regular meat loaf.  If you want something your non-vegan friends and family will enjoy...This is it!

     

    Vegan Lentil Loaf

    Prep Time: 20 minutes

    Cook Time: 55 minutes

    Total Time: 75 minutes

    Ingredients:

    • 1 Cup Dried Lentils
    • 2 Tablespoon Coconut or Olive Oil
    • 1 Small Onion, minced
    • 1 Large Carron, minced
    • 1 Celery Stalk, minced
    • 1 Large Zucchini, minced 
    • 1 Small Red Bell Pepper, minced
    • 3-5 Cloves of Garlic, minced
    • 2 Tablespoons Hemp Seed
    • 1/2 teaspoon Cumin
    • 1 teaspoon dried Thyme
    • 1/2 teaspoon Chili Powder
    • 1/2 teaspoon Garlic Powder
    • 1/2 teaspoon Onion Powder
    • 1 teaspoon Sea Salt (add additional to taste)
    • 1 teaspoon Black Pepper (add additional to taste)
    • 1/2 Cup of Oat Flour (I just ground rolled oats in food processor)
    • 3/4 Cup of Rolled Oats
    • 3 Tablespoons Flax meal mixed with 1/3 cup water (mix separate and let set)
    • BBQ Sauce Glaze: Combine 1-6oz can Tomato Paste, 1/2 cup water, 4 tablespoons Bragg's Liquid Aminos, 2 Tablespoons Apple Cider Vinegar, 2 Tablespoons Agave, 1/2 teaspoon black pepper, 1/2 teaspoon Garlic Powder

    Instructions:

    1. Prepare ingredients as indicated
    2. Cook Lentils until tender, drain and puree 3/4 of cooked lentils
    3. Preheat oven to 350 degrees and line loaf pan with parchment paper for easy removal
    4. Heat skillet, add oil and saute onion, carrot, celery, zucchini, red bell pepper, and garlic until tender
    5. Mix in herbs, spices and hemp seen.  Remove from heat
    6. In large bowl combine lentils, pureed lentils, vegetable mixture, oat flour, rolled oats, and flax mixture.  Taste for seasoning.  Add salt/pepper if needed
    7. Transfer mixture to loaf pan and spread out to create a flat surface
    8. Top with BBQ sauce and bake for 45 minutes
    9. Let pan cool slightly before removing, slicing and serving.
    10. Enjoy...Makes 1 loaf about 8 slices

      The Anything (Vegan) Goes Stew

      The Anything (Vegan) Goes Stew

      Busy week coming up? Tired of planning meals every night?  Then this Stew is for you! Probably our most favorite recipe to make.  Taste great and easy to make with lots of leftovers for multiple meals.  Freeze half so you have a go to when you are too busy to plan a meal.  Tastes even better after frozen!  Great for long trips so you don't have to worry about your next meal.  Take some frozen with you on your trip or camping. What is great about this Stew is you can add whatever you want.  If you don't have all the ingredients, don't worry about it.  If you have something not on the ingredient list, add it!  We have made a number of variations to this Stew and it always tastes great!  Great source of Protein, Carbs and Vitamins for the active vegan athlete.  

      Here it is, let us know what you think...

       

      The Everything Stew

      Prep Time: 20 minutes

      Cook Time: 35 minutes

      Total Time: 55 minutes

      Ingredients:

      • 3 Tablespoon Coconut Oil
      • 2 CansBlack-Eyed Peas, drained and rinsed
      • 1 16oz Bag of Lentils
      • 4-6 Tablespoon Hemp Seed
      • 5 Chopped Roma Tomatoes 
      • 5 Cubed Red Potatoes 
      • 2 Cups Brocoli 
      • 2 Cups Mini Carrots or 3-4 Large Peeled Carrots Chopped
      • 2 Sliced Medium Red Bell Peppers
      • 2 Diced Jalapeno Peppers (Remove seeds if you do not like it HOT)
      • 1 Large Chopped Onion 
      • 6-9 Minced Clove Garlic
      • 2 Large Sliced Zucchini (or 4 Small)
      • 8 Cups Vegetable Broth
      • 3 Teaspoon Salt
      • 4 Teaspoon Pepper 
      • 6 Teaspoon Coriander
      • Sriracha Sauce, optional (again depending on your spicy tolerance, can be added to individual bowl)

      Instructions:

      1. Prepare ingredients as indicated...Chop, Slice, Mince, etc.
      2. Heat Coconut Oil in an 8 Quart Stock Pot and Saute Onion for 3-4 minutes.
      3. Add Garlic and Saute for 2 more minutes.
      4. Add Zucchini, Yellow Neck, Red Bell Peppers, Jalapeno and cook for 6 minutes stirring often
      5. Add Vegetable Stock, Black Eyed Peas, Lentil, Potatoes, Hemp Seed and all Spices.  Stir/Combine
      6. Add Tomatoes and Brocoli to top
      7. Bring to a Boil
      8. Stir and Reduce Heat and Simmer for 10 minutes
      9. Let Sit for 10 minutes before Serving
      10. Makes approximately 12 Servings.  Plenty to enjoy for several days or freeze for another week.  Enjoy

        Black Bean & Rice with Squash Burritos

        Black Bean & Rice with Squash Burritos

        Looking for a Vegan Burrito packed with a ton of protein?  This is one of our favorite meals!  I make this burrito at least once a month and always have enough left overs for additional meals during my busy week of work and training.  Great for recovery after a hard work out or training session because it's packed with protein and carbs.  

         

        Black Bean & Rice with Squash Burrito

        Prep Time: 20 minutes

        Cook Time: 15 minutes

        Total Time: 35 minutes

        Ingredients:

          • 2 Tablespoon Coconut Oil (or preferred cooking oil)
          • 1 Medium Sweet or Yellow Onion, diced
          • 2-6 Cloves of Garlic (depending on your personal affinity for garlic) I use 6
          • 2 Medium squash, diced - pick your favorite (Zucchini, Yellow neck, etc.)
          • 1 Large Red Bell Pepper, diced
          • 1-2 Jalapeños, diced (depends on your spicy tolerance) I remove the seeds
          • 5 Roma Tomatoes, diced
          • 1-15oz can of Corn or 1 cup frozen corn (no salt added preferred)
          • 1/2 Cup Salsa
          • 2-15oz cans Black Beans, low sodium, rinsed and drained
          • 2 Cups Brown Rice, cooked
          • 6 Tablespoon Raw Shelled Hemp Seed (Optional but great addition for flavor and added protein)
          • 2 teaspoon Kosher Salt
          • 2 teaspoon Black Pepper
          • 1/2-2 teaspoon Chili Powder (again depending on your spicy tolerance)
          • 4 teaspoon Cumin
          • 1 teaspoon Oregano
          • 1/2 Avocado per burrito
          • Sriracha Sauce, optional (again depending on your spicy tolerance)
          • 2-8" Large Burrito Tortillas per burrito

        Instructions:

              1. Cook rice in a 2 quart sauce pan.
              2.                    Prepare, (wash & dice) vegetables.
              3. Heat 4-5 quart sauté pan with coconut oil.
              4. Add diced Onion and sauté for 2-3 minutes.
              5.                    Add minced Garlic, diced Squash, diced Red Bell Pepper, sauté for 6 minutes stirring frequently.
              6. Stir in Salt, Pepper, Chili Powder, Cumin, Oregano, Salsa and Hemp Seed
              7. Stir in Corn and diced Roma Tomatoes, heat until warmed about 3 minutes.
              8. Stir in rinsed Black Beans and Brown Rice, allow to heat for about 2-3 minutes. 

        Preparation:

        1. Heat a 12" Griddle.
        2. Overlap (by about 4 inches) 2 tortillas onto a plate.
        3.                                                Smash 1/2 Avocado into tortillas and add Sriracha (optional...HOT) if preferred.
        4. Add Burrito Mixture onto tortillas (depending on how big you want to make) I use about 2 cups.
        5.                    Roll Burritos, tucking in corners.  Place on griddle for about 30 seconds each side.
        6.                                                Serve up HOT with any sides you prefer. This usually makes us about 12 burritos.
        7. If you don't anticipate eating 12 burritos in the next couple days the burrito mixture freezes well.  We have taken on trips when availability of Vegan food is in question, even camping!

         

        Sweet Potato Burgers

        Sweet Potato Burgers

        I'm always looking to find a way to eat more of this superfood!  Sweet potatoes are one of the best post recovery foods you can eat.  Sweet potatoes have a ton of health benefits for the endurance athlete.  They are extremely high in magnesium and potassium which aids in reducing cramps and preventing muscle spasms.  They also are full of Vitamin-C and Vitamin-E which have anti-oxidant properties and aid in muscle recovery and removing free radicals from your body.  Sweet potatoes have more of the anti-oxidant Beta-Carotene than any fruit or vegetable as well as a ton of iron, which is important in oxygen production. Sweet potatoes complex carbohydrates are stored and then broken down by the body for future energy and with the lowest glycemic index for any root vegetable, it causes a gradual rise in blood sugar so you feel satisfied for longer.  

        I love this recipe because the sweet potato is not over powering in its flavor as my wife is not a huge fan of sweet potatoes.  So this is a great option for me to get more of the nutritional benefits and still make her happy with a meal.  And I am not the best cook, but this recipe is simple to put together and freezes well for future meals.  I cut the sweet potato into blocks to speed up the cooking (softening) process.  So total time took about 1 hour 20 minutes, but don't let that scare you. Prep time is only about 10 minutes and hands on cooking maybe another 20 minutes.  The rest is waiting for the sweet potatoes to bake and soften. You can get about 6-8 burgers out of this depending on the size you make.

        Sweet Potato Burgers 

        Prep Time: 10 minutes

        Cook Time: 70 minutes

        Total Time: 1 hour 20 minutes

        Ingredients:

        • 2 medium sweet potatoes, peeled and baked
        • 1 can (425 gram) White Butter Beans (rinsed and drained)
        • 1 medium Zuchini (Chopped into small pieces)
        • 1 Small White or Sweet Onion
        • 2-4 Garlic Cloves (Depending on how much you like garlic)
        • 2-3 Tablespoons Tahini
        • 1 Small Chia Ball (1/2 Tablespoon chia seed + 2 Tablespoon Water, let soak for 5 minutes)
        • 2 Tablespoon Hemp Seed (Optional)
        • 3/4 Teaspoon Apple Cider Vinegar
        • Small handful of fresh Cilantro (about 1/2 cup before chop) finely chop
        • Large handful of fresh Spinach (about a cup before chop) finely chop
        • 1/2 Teaspoon Salt
        • 1 Teaspoon Smoked Paprika
        • 1/2 Teaspoon Turmeric
        • 1/4-1/2 Teaspoon Black Pepper
        • 1/3 Cup Coconut Flour (You can substitute your favorite such asBuckwheat, Oatmeal, Almond, Coconut, Etc)
        • 1 tablespoon Coconut Oil (for skillet)
        • Vegan Buns of your Choice

        Toppings:  

        Your choice such as Avacado, Tomato, Vegan Mayo, Ketchup, Mustard, Greens, Etc. 

        Instructions:

        1.               Peel and chop Sweet Potatoes.  Bake covered with foil until soft (you do not need to cook all the way) for about 35-45 minutes @ 425.  Keep oven on but turn down to 200 when done.
        2. Once Sweet Potatoes are soft combine with Beans and mash together.  I used the back of a ladle.  
        3.              Saute Onion, Zuchini, and Garlic in skillet for 4-6 minutes.
        4. Add Onion, Zuchini, and Garlic to large bowl.  
        5.               Add remaining ingredients and continue to mash and combine in large bowl:Tahini, Chia Ball, Hemp Seed, Apple Cider Vinegar, Chopped Cilantro, Chopped Spinach, Salt, Smoked Paprika, Turmeric, Black Pepper, Coconut Flour
        6.              Heat a skillet and add coconut oil.  Form a "patty" in your hands with mixture to the size you want for your burgers.  Once skillet is hot, sauté 2-3 minutes on each side just to brown and hold together.  Continue until mixture is used up.
        7. Place burgers on baking sheet and pop in oven for 10-15 minutes until cooked through.  
        8.              Serve burgers on toasted buns with toppings and sides you wish.  Fix it up just like any kind of burger you like.  Lettuce, Tomato, Avocado, Mustard, Vegan Mayo, Ketchup, etc.  
        9. Enjoy and Freeze the rest for another day!