30 Vegan Bar Foods | Cooking With Jade
Recipes

30 Vegan Bar Foods

Are you a vegetarian and looking for going out with friends and hanging out in a bar, but still have concerns about the food? Check the amazing vegan bar recipes which we have covered especially for you! These recipes are super delicious and perfect for easy and fun entertaining while keeping you healthy.

1. Veggie Falafel

(Cooking Time: 40 minutes \ Preparation Time: 15 minutes\ Servings: 8)

Ingredients
  • 1 Cup of roughly chopped onion
  • 2 Cups of cauliflower florets
  • 1 Roughly chopped zucchini
  • 4 Minced garlic cloves
  • ½ Cup of fresh parsley leaves
  • ½ Cup of fresh cilantro leaves
  • ¼ Teaspoon of chili powder
  • 2 Teaspoon of cumin
  • ½ Teaspoon of turmeric
  • ½ Cup of almond flour
  • The Zest of 1 lemon;
  • 1/2 cup yogurt
  • 1 Tablespoon of Melted coconut oil
  • 1 Pinch of sea salt 
  • 1 Pinch of freshly ground black pepper
Instructions
  1. Start by preheating your oven to a temperature of about 375° F.
  2. Into a mixing food processor, pulse the onion, the cilantro, the parsley, and the garlic until your ingredients are finely pulsed
  3. Set your ingredients aside and repeat the same pulsing process with the zucchini and the cauliflower; then add it to a bowl 
  4. Add the onion mixture; then add the cumin, the lemon zest, the chili powder, the turmeric, the almond flour, and the yogurt to a medium and deep bowl.
  5. Combine your ingredients very well; then spread a little bit of coconut oil over baking sheet .
  6. Make medium patties or balls with your own hands; then line it over a baking sheet
  7. Drizzle the falafel with a little bit more of oil; then place it into the oven for about 40 minutes
  8. Turn the falafel in the middle of the cooking process and drizzle with a little bit more of the oil
  9. Remove the falafel from the oven; then set it aside to cool for 5 minutes
  10. Serve and enjoy your falafel with tomato sauce!
Nutrition factsAmount per Serving
Calories292 g
Fats6.3 g
Cholesterol6 mg
Total Carbohydrate10 g
Protein4 g

2. Veggie Burgers

(Cooking Time: 10 minutes \ Preparation Time: 10 minutes\ Servings: 4)

Ingredients
  • 1 small thinly chopped onion
  • 2 tablespoons of vegetable oil
  • 1 can of rinsed and drained black beans
  • 1 cup of cooked brown rice
  • ¼ cup of dry bread crumbs
  • 2 cups Yogurt
  • 2 tablespoons and1/4 cup of salsa, divided
  • ½ teaspoon of salt
  • ¼ teaspoon of pepper
  • ¼ cup of reduced-fat sour cream
  • 4 leaves of lettuce 
  • 4 slices of reduced-fat cheddar cheese 
  • 4 to 5 hamburger buns, split
  • Top with Sliced red onion and tomato
Instructions
  1. In a large nonstick skillet, cook the onions in the 1 tablespoon of oil over a medium heat until everything becomes translucent for about 2 to 4 minutes
  2. Remove from the heat and set aside. In a bowl of food processor
  3. pulse about half of the beans and the rice until a thick mixture is formed
  4. In a large bowl, add in the processed bean mixture, the remaining black beans and rice
  5. Add in the onion, the bread crumbs; the yogurt, 2 tablespoons of salsa, the salt and the pepper; and mix very well with your hands. 
  6. Form the bean mixture into about 4 patties; then cook the burgers over a medium high heat in the remaining 1 tablespoon for about 4 to 5 minutes per side; then in a bowl; combine the sour cream and the remaining salsa. 
  7. Place the lettuce leaf, the burger, the cheese and the sour cream on the bun. Add the sliced tomato and the red onion. 
  8. Serve and enjoy your black bean burgers!
Nutrition factsAmount per Serving
Calories123 g
Fats3.9 g
Cholesterol0.9 mg
Total Carbohydrate8 g
Protein4 g

3. Veggie Fried Rice

(Cooking Time: 10 minutes \ Preparation Time: 10 minutes\ Servings: 4)

Ingredients

  • 3 Cups of cooked Rice [or 1/5 Cup Uncooked rice]
  • 1 Cup Of Frozen Peas
  • 1 Large chopped into pieces Carrot
  • 2 Scallions, only the top part
  • 3 Tablespoons of Soy Sauce
  • 1 pinch of Salt and 1 pinch of pepper to taste

Instructions

  1. Wash the cooked rice in a strainer into the sink; then let the rice drain very well Heat a non-stick griddle, or a wok on a very high heat. Cook the chopped carrot for about 2 minutes
  2. Add the rice; then stir to combine the carrots and the rice and cook while stirring until the rice becomes brown 
  3. Make a small well into the middle of the rice; then add in the frozen peas and stir to combine. Add in about 1 to 2 teaspoons of salt. Once the peas are defrosted for about 3 to 5 minutes; add in the soy sauce; then add in the chopped green onion tops
  4. Serve and enjoy your dish!
Nutrition factsAmount per Serving
Calories135 g
Fats4 g
Cholesterol0.8 mg
Total Carbohydrate7 g
Protein6 g

4. Vegan Tacos

(Cooking Time: 10 minutes \ Preparation Time: 10 minutes\ Servings: 6)

Ingredients
  • ¾ cup of water
  • 1 tablespoon of taco seasoning
  • ½ tablespoon of dried minced onions, or about 1 teaspoon of onion powder
  • 1 cup of textured vegetable protein
  • 1 can of about 15oz of black beans, drained
  • 1 Pinch of salt to taste
  • 5 to 6 corn tortillas
  • For the toppings; chopped avocado, finely chopped cilantro, limes, salsa, finely chopped red onion, etc.
Instructions
  1. Start by bringing the water, the taco seasoning, and the onion to a slight boil. 
  2. Add in the TVP and decrease the heat to low; then let the TVP to absorb all the liquid
  3. Add in the drained black beans
  4. Cover; then cook on a low heat while stirring from time to time or until the tortillas become ready
  5. Check for the seasoning: then add in the salt if it is needed (the taco seasonings)
  6. Heat up your tortillas in a large pan with some quantity of oil, over a grill or you can use a stove a grill, or over your stove burner.
  7. Remove the filling from the heat and make the tacos and build it with your favorite ingredients of toppings!
Nutrition factsAmount per Serving
Calories155 g
Fats4 g
Cholesterol1 mg
Total Carbohydrate9 g
Protein6 g

5. Veggie Enchilada

(Cooking Time: 40 minutes \ Preparation Time: 15 minutes\ Servings: 6)

Ingredients
  • 6 Corn tortillas 
  • 1 Medium zucchini 
  • 615 oz of drained black beans
  • 1 Cup of frozen corn kernels 
  • 4Oz of diced green 
  • 3 Small green onions
  • ¼ Bunch of cilantro 
  • ¼ Teaspoon of salt
  • For the Enchilada Sauce
  • 2 Tablespoons of vegetable oil
  • 2 Tablespoons of chili powder 
  • 2 Tablespoons of flour 
  • 1 ½ Cups of water
  • 3Oz of tomato paste 
  • ½ Teaspoon of cumin 
  • ½ Teaspoon of garlic powder
  • ¼ Teaspoon of cayenne pepper 
  • ¾ Teaspoon of salt
Instructions
  1. Start by cutting the zucchini into tiny cubes; then rinse and drain your black beans. 
  2. Finely slice the green onions and chop the cilantro; then mix the zucchini with the black beans, the frozen corn kernels, the green onions, the cilantro, and the diced green chilies in a deep bowl.
  3. Add around ¼ teaspoon of salt and then stir very well until it becomes evenly mixed.
  4. To prepare the enchilada sauce, mix together the oil with the combine the chili powder and the flour into a medium sauce pan. Whisk your ingredients together over a medium heat and let it bubble
  5. Pour in the water, the tomato paste, the cumin, the garlic, the cayenne and the salt
  6. Whisk your ingredients until they become smooth and heat the Enchindala sauce for about 4 minutes
  7. Preheat your oven to about 350°F and grease a baking tray with oil
  8. Pour ½ cup of your sauce into the tray, and line 1/3 the quantity of the tortillas
  9. Pour in 1/3 of your vegetable mature and pour the rest of the vegetable sauce over the tortillas
  10. Repeat the same process with until you finish the sauce; then bake the ingredients for about 40 minutes
  11. Remove from the oven; top with onion slices; then serve and enjoy your enchindalas!
Nutrition factsAmount per Serving
Calories188 g
Fats5 g
Cholesterol8 mg
Total Carbohydrate10 g
Protein7 g

6. Black Bean Fajitas

(Cooking Time: 10 minutes \ Preparation Time: 10 minutes\ Servings: 4)

Ingredients
  • 2 tomatoes
  • 1 red onion
  • 2 avocados
  • 1 small tin of red beans (about 1 lb)
  • 1 small can corn kernels (about ½ lb)
  • 4 flour tortillas
  • ½ bunch of fresh parsley
  • fine salt and black pepper, finely ground
  • chilli sauce
Instructions
  1. Wash, dry and chop the parsley.
  2. Rinse and drain the kidney beans thoroughly. Do the same with corn kernels.
  3. Wash, dry and cut the tomatoes into quarters.
  4. Peel an onion
  5. Remove the skin and pits from the avocados then cut the flesh into thin slices.
  6. Place all the ingredients on the tortillas: the tomato wedges, the avocado slices and the red onion strips.
  7. Finish your vegetarian fajitas with avocado by adding a few drops of chilli sauce, a little chopped parsley, salt and pepper.
  8. Serve your vegetarian avocado fajitas and enjoy them while the avocado is fresh.
  9. Serve and enjoy your Fajitas
Nutrition factsAmount per Serving
Calories176 g
Fats4 g
Cholesterol0.9 mg
Total Carbohydrate8 g
Protein6 g

7. Spicy Taquitos

(Cooking Time: 10 minutes \ Preparation Time: 12 minutes\ Servings: 4-5)

Ingredients
  • 1 Tablespoon of extra-virgin olive oil
  • ½ Finely chopped onion
  • 2 Minced garlic cloves 
  • 1 Teaspoon of ground cumin
  • ½ Teaspoon of chili powder  
  • 2/3 Cups of red enchilada sauce
  • 2 Tablespoons of freshly chopped cilantro, plus more for garnish
  • 1 Pinch of kosher salt
  • 1 Cup of chopped tofu
Instructions
  1. Preheat your oven a temperature of about 375°F and line two baking sheets with parchment paper.
  2. In a medium skillet and over a medium high heat, heat the oil; then add in the onion and cook for about 3 minutes
  3. Add in the garlic, and cook for about 1 to 2 minutes
  4. Add the chicken and the enchilada sauce; then bring the mixture to a simmer. 
  5. Stir in the cilantro; then season with the salt, and remove from the heat.
  6. Make the taquitos shells and to do that; combine in a bowl all together the tofu; then divide the mixture into 3 ½ piles on the prepared baking sheet
  7. Bake for about 10 minutes and let cool for about 2 to 4 minutes
  8. Peel the shells off the parchment 
  9. Add a small pile of chicken to each and tightly roll 
  10. Repeat the same process until all the taquitos are done
  11. Garnish with cilantro; then serve and enjoy your dish!
Nutrition factsAmount per Serving
Calories180 g
Fats6 g
Cholesterol0.9 mg
Total Carbohydrate7.8 g
Protein4 g

8. Pita Bread Chips

(Cooking Time: 12 minutes \ Preparation Time: 10 minutes\ Servings: 4)

Ingredients
  • 3 Loaves of whole wheat pita bread 
  • 1 to 2 tablespoons of extra virgin olive oil
  • 1 Pinch of kosher Salt
  • A sprinkle of  Sumac and Za’atar
Instructions
  1. Preheat your oven to a temperature of about 375 degrees F 
  2. Split the seams and the pita to make two single layers.
  3. Using a sharp knife or kitchen shears; cut the pita rounds into strips; then cut into pieces of about 2 inches each 
  4. In a large mixing bowl; pour a drizzle of olive oil; about ¼ Cup
  5. Add in the pita chips and give a quick toss
  6. Add the kosher salt and the seasonings, then toss again and make sure the pieces are coated with the seasoning 
  7. Toss again; the spread the seasoned pita pieces over an oiled baking sheet; then bake in a heated oven for about 5 minutes or so
  8. Remove from the heat and return to the oven and cook for about 5 additional minutes
  9. Remove the pita chips from the oven and let cool; then serve with your favourite dip and Mediterranean citrus 
  10. Enjoy your delicious chips
Nutrition factsAmount per Serving
Calories95 g
Fats5 g
Cholesterol0.6 mg
Total Carbohydrate8 g
Protein6 g

9. Pesto Pasta

(Cooking Time: 10 minutes \ Preparation Time: 8 minutes\ Servings: 4)

Ingredients
  • ½ an onion
  • 2 garlic cloves
  • 1 can of drained artichokes
  • ¼ cup of sun-dried tomatoes
  • 1 half cup of a jar of about 8 oz of pesto
  • 1 cup of pasta 
  • 1 cup of water
  • 1 pinch of salt and 1 pinch of pepper
  • 1 Handful of halved cherry tomatoes
  • A cubed zucchini
  • A sliced bell pepper
  • fresh or dried parsley or basil for the topping
Instructions
  1. In a large pot, add the pasta and add in all of your other ingredients except for the cheese and the herbs. 
  2. Add the water; then cover with a lid and cook over a high heat. 
  3. Once it starts boiling; then stir. Reduce the heat to low, then cover and cook until the water has been absorbed and the pasta is cooked a la dente
  4. Add a little bit of oil; then season with salt and pepper and garnish with the herbs
  5. Serve and enjoy your dish!
Nutrition factsAmount per Serving
Calories113 g
Fats6 g
Cholesterol0.7 mg
Total Carbohydrate7 g
Protein3 g

10. Spinach Puffs

(Cooking Time: 28 minutes \ Preparation Time: 15 minutes\ Servings: 6)

Ingredients
  • 2 To 3 vegan puff pastry with the sheets thawed
  • About 5 to 6 oz baby spinach 
  • 8 oz of plain vegan cream cheese, you can use kite hill.
  • 1/2 tsp of dried parsley
  • 1/4 tsp of dried thyme
  • 1/4 tsp of dried taragon
  • 1/2 tsp of dried dill
  • 1 tsp of onion flakes
  • 3/4 tsp of garlic powder
  • 1/3 tsp of salt 
  • 1 dash of cinnamon and of nutmeg
Instructions
  1. Start by thawing the puff pastry if you havent already done that. Then leave it aside 
  2. Add the spinach to a large bowl; then pour the boiling water and let everything sit for about 3 minutes, then let drain and use. If you are using frozen, thaw and squeeze any excess of  moisture  
  3. Add in the drained spinach to a large bowl. Add in the cream cheese, the herbs and the spices. Mix your ingredients very well, then taste and adjust the flavor. 
  4. Place one of the puff pastry sheets on the other sheet; then roll it out to about 12 by a rectangle of about 14-16 inch. 
  5. Spread the mixture of the spinach on the rolled puff pastry in an even way; then roll the puff pastry to make this roll. 
  6. Refrigerate the roll to make it harder for about 1 hour; then slice 
  7. Slice with the help of a sharp knife 
  8. Place on the parchment lined with a baking sheet and bake at a temperature of about 400 deg F for about 28 minutes
  9. Remove and let cool for about 5 minutes; 
  10. Serve and enjoy your dish!
Nutrition factsAmount per Serving
Calories510 g
Fats39 g
Cholesterol10 mg
Total Carbohydrate23 g
Protein9 g

11. Potato Fritters

(Cooking Time: 10 minutes \ Preparation Time: 15 minutes\ Servings: 7)

Ingredients
  • 1 Medium potato
  • 2 Medium white onions, finely chopped
  • 1 Cup parsley, finely chopped
  • 2 Cups fresh dill, finely chopped
  • 1 Cup chicken liver
  • 1 tsp red pepper
  • 1 Pinch black pepper
  • 1 Pinch salt
  • 1 Pinch mint, dry
  • 2 cups non-dairy yogurt
  • 3 TBSP Olive oil
Instructions
  1. Place a medium pan filled with water over a medium high heat and bring it to a boil
  2. Toss in the sweet potato and cook for about 10 to 12 minutes
  3. Remove the potato from the pan and peel it
  4. Cook the chicken liver after rinsing it with water
  5. Mash the potato with a potato masher in a medium bowl and add to it the chicken liver and mash again
  6. Add in the chopped white onion, the chopped parsley and dill
  7. Season the mixture with the red pepper, the black pepper, the mint and the salt and mix very well
  8. Add the yogurt and mix very well
  9. Heat the olive oil in a large skillet over a medium high heat and let it heat for 1 and ½ minutes
  10. Make small fritters of the sweet potato and dill mixture and fry it in the skillet for about 3 minutes; then flip the fritters and cook for about 4 minutes 
  11. Remove the fritters and let cool for 2 minutes
  12. Serve and enjoy your fritters!
Nutrition factsAmount per Serving
Calories136 g
Fats9 g
Cholesterol15 mg
Total Carbohydrate12 g
Protein6 g

12. Baked Zucchini Slices

(Cooking Time: 20 minutes \ Preparation Time: 10 minutes\ Servings: 6)

Ingredients
  • 1 Medium, sliced Zucchini
  • 2 Cups of all purpose flour or cornstarch 
  • 2 Teaspoons of fresh rosemary
  • 1 and ½ teaspoons of dried thyme
  • 1 Teaspoon of smoked paprika
  • ¾ Teaspoon of salt
  • 2 cups non-dairy yogurt
  • 2 Tablespoons of extra virgin olive oil
  • To make the dipping Sauce:
  • ½ Cup of organic mayonnaise
  • ¼ Teaspoon of chilli powder
  • ¼ Teaspoon of smoked paprika
  • ¼ Teaspoon of Dijon mustard
Instructions
  1. Preheat your oven to about 450° F
  2. Line a baking sheet with a parchment paper 
  3. Stir the almond meal with the rosemary, the thyme, the paprika, and the salt into a large dish.
  4. In another dish, mix the vegan egg with the olive oil and dip the eggplant slices into the mixture of the egg
  5. Dredge the zucchini slices in the flour
  6. Place the zucchini slices over the baking sheet; then bake the zucchini slices in the oven for about 20 minutes 
  7. Serve and enjoy your zucchini slices
Nutrition factsAmount per Serving
Calories111 g
Fats8 g
Cholesterol11 mg
Total Carbohydrate15 g
Protein7 g

13. Baked Cauliflower Sticks

(Cooking Time: 40 minutes \ Preparation Time: 10 minutes\ Servings: 7)

Ingredients
  • 1 Medium cauliflower head
  • ½ Tablespoon of oregano
  • 1 Tablespoon of basil
  • 1 Tablespoon of onion powder
  • ½ Teaspoon of red pepper flakes
  • 2 cups non-dairy yogurt
  • 1 Pinch of salt and pepper
Instructions
  1. Microwave the entire head of cauliflower in a heat proof dish for about 10 minutes
  2. Remove the cauliflower from the microwave and pulse it in a food processor until it becomes smooth
  3. Refrigerate the cauliflower for about 10 minutes; then combine the remaining ingredients with it
  4. Prepare a baking sheet by greasing it with a little bit of oil
  5. Press down the cauliflower into the baking sheet until it becomes of about ½ inch of thickness
  6. Put the baking sheet in the oven for about 24 minutes and the heat to about 425° F
  7. Remove the cauliflower from the oven and set it to a broil at about 500°F
  8. Cut the cauliflower into sticks; then flip it and put it back in the oven and cook it for about 15 minutes
  9. Serve and enjoy!
Nutrition factsAmount per Serving
Calories150 g
Fats9 g
Cholesterol10 mg
Total Carbohydrate18 g
Protein4 g

14. Stuffed Pepper

(Cooking Time: 10 minutes \ Preparation Time: 10 minutes\ Servings: 6)

Ingredients
  • 7 Large bell peppers, green or red
  • 1 cup of cooked rice
  • 1 tsp garlic salt
  • 1 tsp basil, finely chopped
  • ¼ tsp black pepper
  • 1 Large vegan egg, lightly beaten
  • ¼ Cup of flour
  • 2 ½ TBSP olive oil
Instructions
  1. Start by cutting the tops off the bell peppers and remove the seeds; then set the peppers aside 
  2. In a large mixing bowl, combine the cooked rice with the garlic salt, the egg, the  flour, the Italian seasoning, the basil and the pepper
  3. Stuffed the peppers with the mixture; then heat a large skillet over a medium high heat and spray it with olive oil 
  4. When the oil heats up, arrange the peppers and cook for about 4 minutes; then flip the pepper and cook it for about 3 additional minutes on the other side
  5. Remove the stuffed peppers from the skillet and transfer it to a serving platter
  6. Serve and enjoy your stuffed peppers!
Nutrition factsAmount per Serving
Calories175 g
Fats10.1 g
Cholesterol9 mg
Total Carbohydrate10.9 g
Protein8 g

15. Baked Potato Fries

(Cooking Time: 26 minutes \ Preparation Time: 10 minutes\ Servings: 5)

Ingredients
  • 2 to 3 medium potatoes
  • 2 to 3 tablespoons of olive oil
  • 4 Thickly cut garlic cloves
  • 1 Teaspoon of sea salt
Instructions
  1. Preheat your oven to a temperature of about 400° F. 
  2. Grease a large baking tray with a little quantity of oil
  3. Top the slices of the sweet potatoes with oil
  4. Place the potato chips into a baking tray and bake it for about 15 minutes
  5. Remove the baking tray from the oven
  6. Insert 1 to 2 pieces of garlic into each of the sweet potato rounds
  7. Sprinkle a pinch of salt and a pinch of pepper over the potatoes and bake it into the oven for about 6 minutes
  8. Remove the tray from the oven
  9. Serve and enjoy your baked potatoes!
Nutrition factsAmount per Serving
Calories138 g
Fats6 g
Cholesterol9 mg
Total Carbohydrate11 g
Protein3 g

16. Avocado Guacamole

(Cooking Time: 0 minutes \ Preparation Time: 5 minutes\ Servings: 4)

Ingredients
  • 1 Medium Avocado
  • 1 Teaspoon of Lime Juice
  • 1 Pinch of salt
  • 2 Pinches of pepper
  • ¼ Teaspoon of Cumin
  • 1 Garlic clove
  • 1/8 Teaspoon of Chilli Powder
  • 1/8 teaspoon of Smoked Paprika
  • 1 Tablespoon of finely chopped Cilantro 
  • 2 Tablespoons of thinly sliced scallions
Instructions
  1. Start by splitting the avocados; then remove the seeds and scoop the flesh in a bowl; then add in the lime juice
  2. Mash the avocado with a fork 
  3. Add in the rest of the ingredients and mix very well 
  4. Serve with flaxseed crackers!
Nutrition factsAmount per Serving
Calories115 g
Fats10 g
Cholesterol0.9 mg
Total Carbohydrate15g
Protein2.6 g

17. Zucchini Frittata

(Cooking Time: 10 minutes \ Preparation Time: 10 minutes\ Servings: 6)

Ingredients
  • 1 Medium sliced zucchini
  • 2 Cups of packed fresh spinach
  • 2 cups non-dairy yogurt
  • ¼ Cup of chopped fresh cilantro 
  • 3 Chopped scallions
  • 1 Pinch of salt 
  • 1 Pinch of ground black pepper
  • 1 Tablespoon of olive oil
  • 1 Sliced avocado
Instructions
  1. Sauté the zucchini over a medium-high heat into a large skillet 
  2. Drizzle a little bit of olive oil; then season with 1 pinch of salt and 1 pinch of ground black pepper
  3. Add the spinach and sauté your ingredients for a couple of minutes
  4. In the meantime; beat the yogurt into a bowl and add to it the cilantro and the scallions; then season very well with pepper and salt
  5. Add the egg mixture to the skillet and keep stirring for about 3 minutes
  6. Put the skillet under your broiler over a high heat for about 5 minutes
  7. Remove the frittata from the oven
  8. Serve and enjoy your Frittata with avocado slices and hot sauce!
Nutrition factsAmount per Serving
Calories220 g
Fats11 g
Cholesterol9 mg
Total Carbohydrate12 g
Protein8 g

18. Shakshouka

(Cooking Time: 20 minutes \ Preparation Time: 10 minutes\ Servings: 4)

Ingredients
  • 1 Tablespoon of olive oil
  • ½ Cup of diced onion
  • ½ Diced Red bell pepper
  • 1 Tablespoon of minced garlic
  • ½ Tablespoon of chili powder
  • ½ Tablespoon of ground cumin
  • ½ Teaspoon of freshly ground black pepper
  • ¼ Teaspoon of salt
  • ½ Can of diced tomatoes, with the juice
  • ¼ Cup of roughly chopped cilantro
Instructions
  1. Start by heating the olive oil in a large cast iron skillet over a medium high heat 
  2. Add in the diced onion and the bell pepper to the pan and sauté for about 5 minutes
  3. Add in the minced garlic and the spices and cook for about 1 to 2 minutes while stirring very well
  4. Add back the diced tomatoes as well as the juice and bring the mixture to a simmer; then let cook for about 15 minutes
  5. Cover and keep cooking for about 6 minutes 
  6. Remove the lid of the pan and sprinkle with the chopped cilantro. 
  7. Serve and enjoy your dish
Nutrition factsAmount per Serving
Calories255 g
Fats8 g
Cholesterol3 mg
Total Carbohydrate10 g
Protein6 g

19. Vegetable Samosas

(Cooking Time: 35 minutes \ Preparation Time: 10 minutes\ Servings: 6)

Ingredients
  • 1 Tablespoon of olive oil
  • ½ cup chopped onion
  • 3 Cans (19 oz.) Chickpeas, drained
  • 2 tablespoons of curry paste
  • ½ cup of apple juice
  • 3 large sheets of frozen puff pastry
  • ¼ cup of all purpose flour
Instructions
  1. Preheat your oven to 350 ° F (180 ° C).
  2. In a skillet, heat the oil over medium-high heat and sauté the onion, about 5 minutes. Lower the heat and add the chickpeas.
  3. Beat the curry paste with the apple juice and pour this mixture into the pan. Simmer for 10 minutes, stirring occasionally. Add apple juice or water if needed.
  4. Cut each rectangle of dough into 3, then each third in half for a total of 18 pieces.
  5. Place the dough pieces on a floured work surface and spread them out so as to double their surface. 
  6. Sprinkle with the flour so that they do not stick to the rolling pin.
  7. Distribute the filling in the centre of each piece of dough, then fold in half and seal the edges by pressing with your fingers. Arrange the samosas on non-stick baking sheets.
  8. Bake for 25 minutes, until golden brown. 
  9. Serve and enjoy your samosas!
Nutrition factsAmount per Serving
Calories91 g
Fats7 g
Cholesterol11 mg
Total Carbohydrate7.6 g
Protein2.6 g

20. Mushroom and Chickpea Bowl

(Cooking Time: 10 minutes \ Preparation Time: 10 minutes\ Servings: 4)

Ingredients
  • 1 Tablespoon of olive oil
  • 1 garlic clove, minced
  • 1 tsp of tomato paste
  • 2 tomatoes, chopped
  • 1 can of 1 pound of chickpeas, drained
  • ¼ Pound of sliced mushrooms
  • 1/2 tsp. 1/2 teaspoon dried oregano
  • 1 Pinch of salt and 1 pinch of pepper to taste
Instructions
  1. Heat the oil in a pan over medium heat 
  2. Sauté the garlic for a few seconds
  3. Add the tomato paste and heat for 30 seconds while stirring
  4. Then add the chopped tomatoes, chickpeas and mushrooms; cook for 5-10 minutes over low heat, stirring occasionally.
  5. Season with oregano, salt and pepper and serve.
  6. Enjoy your dish!
Nutrition factsAmount per Serving
Calories87 g
Fats8 g
Cholesterol5 mg
Total Carbohydrate6 g
Protein6 g

21. Stuffed Tomatoes

(Cooking Time: 15 minutes \ Preparation Time: 10 minutes\ Servings: 4)

Ingredients
  • 4 large tomatoes
  • 1 ½ Cups of precooked quinoa
  • 1 Can of about ½  pound of sundried tomatoes
  • 2 Carrots
  • 1 endive
  • ½ tsp of ginger
  • ½ tsp of cumin
  • 2 cl of olive oil vinaigrette
Instructions
  1. Wash, peel the carrots and dice them. 
  2. Cook them for about 2 minutes in a saucepan of boiling water, then drain
  3. Preheat the oven to 360 ° F
  4. Rinse the tomatoes and cut off their caps.
  5. Hollow them out with a spoon, without damaging the skin. 
  6. Reserve the flesh.
  7. Remove the leaves from the endive, wash them and dry them. Chop the sun-dried tomatoes into small pieces.
  8. Brush the endive leaves with the oil dressing and slide them into the tomatoes along the edges.
  9. Microwave the quinoa according to the package directions; then mix it in a bowl with the spices, sundried tomatoes, diced carrots, tomato flesh, salt and pepper.
  10. Fill the endive-covered tomatoes with this stuffing.
  11. Bake for about 10 minutes
  12. Serve and enjoy your dish!
Nutrition factsAmount per Serving
Calories123 g
Fats7 g
Cholesterol8 mg
Total Carbohydrate10.5 g
Protein7 g

22. Pumpkin Crostini

(Cooking Time: 10 minutes \ Preparation Time: 10 minutes\ Servings: 4)

Ingredients
  • ¼ teaspoon of sage 
  • Bread, toasted
  • Crudo prosciutto 
  • 1 Pound of pumpkin
  • 1 Tablespoon of butter
  • 1 ½ Tablespoons of milk
  • 1 Tablespoon of lemon juice
  • salt and pepper
Instructions
  1. Start by removing the seeds and the skin from the pumpkin and cut it into small pieces.
  2. Now, boil the pumpkin till it becomes tender.
  3. Mash the pumpkin with a masher or a fork until it becomes smooth; then add the milk, the butter and the lemon juice. 
  4. Season with salt and pepper to taste.
  5. Roast the sage and the prosciutto; then put everything on top of toasted bread.
  6.  Serve and enjoy your dish!
Nutrition factsAmount per Serving
Calories121 g
Fats9 g
Cholesterol10 mg
Total Carbohydrate11 g
Protein8 g

 23. Potato Bake

(Cooking Time: 40 minutes \ Preparation Time: 10 minutes\ Servings: 5)

Ingredients
  • 2 Large Potatoes
  • 3 Tablespoons of vegetable oil
  • 1 Medium onion
  • ½ Cup of almond milk
  • ¾ Teaspoon of sage
  • ½ Teaspoon of garlic powder
  • 1 Pinch of salt
  • 1 Pinch of black pepper 
  • 1 tablespoon of vegetable oil
Instructions
  1. Preheat your oven to about 350° F degrees
  2. Grease a baking tray with a little bit of oil
  3. Grate your potatoes; then place it into the bottom of a baking tray
  4. Chop the onion and the sage
  5. Heat a large skillet over a medium heat with about 2 tablespoons of oil
  6. Add the onion over the top of the potatoes 
  7. Place the sage; the milk; ½ teaspoon of salt and ½ of black pepper into a medium bowl; then mix very well
  8. Pour the mixture over the potatoes into the tray
  9. Bake your tray into the oven for about 30 to 40 minutes
  10. Serve and enjoy your baked tray!
Nutrition factsAmount per Serving
Calories235.9g
Fats9.9 g
Cholesterol10 mg
Total Carbohydrate12.1 g
Protein10 g

24. Zucchini Bake

(Cooking Time: 90 minutes \ Preparation Time: 12 minutes\ Servings: 4-6)

Ingredients
  • 2 Pounds of peeled and sliced into ​​3 mm thick potatoes
  • 4 large zucchini, sliced ​​3mm thick
  • 4 small medium red onions, sliced ​​3mm thick
  • Roma tomatoes, mashed (skinless)
  • 1/2 cup olive oil
  • 2 tablespoons of chopped fresh parsley
  • 1 Pinch of sea ​​salt and pepper, to taste
  • 1 cup of water
Instructions

Preheat the oven to 400 ° F (200 ° C).

Spread the potatoes, zucchini and onions at the bottom of the dish. 

Drizzle with the tomato puree and olive oil, and season with salt and pepper to taste

Toss to thoroughly cover the vegetables with seasonings. Finally add 100 ml of water.

Bake for 90 minutes, checking doneness and stirring the vegetables after 60 minutes.

 Add a little water if necessary 

Let cool for a few minutes before serving.

Serve and enjoy your dish!

Nutrition factsAmount per Serving
Calories288g
Fats9 g
Cholesterol8 mg
Total Carbohydrate15 g
Protein9 g

25. Zucchini And Onion Salsa

(Cooking Time: 10 minutes \ Preparation Time: 5 minutes\ Servings: 4

Ingredients
  • 1 Onion
  • 1 Zucchini
  • 1 carrot
  • 1 tablespoon of tomato paste
Instructions
  1. Slice the onions, carrots and zucchini.
  2. Sauté the onions in olive oil; then add the carrots and zucchini. 
  3. Add a little quantity of water. 
  4. Cover and cook for at least 5 minutes (until the carrots are cooked).
  5. Add the tomato sauce, basil and spices
  6. Simmer 5 minutes then serve.
Nutrition factsAmount per Serving
Calories106 g
Fats7 g
Cholesterol0.8 mg
Total Carbohydrate8 g
Protein3 g

26. Stuffed Apples

(Cooking Time: 60 minutes \ Preparation Time: 10 minutes\ Servings: 6

Ingredients
  • 6 green apples
  • 1 1/2 cups of fresh cranberries
  • 2 1/4 cups of water
  • 3/4 cup of brown sugar
  • 3 tablespoons of honey
  • tablespoons of vanilla ice cream
Instructions
  1. Preheat the oven to 350 ° F (175 ° C).
  2. Core the apples and peel them to the bottom 2/3. Place the apples in a baking dish and fill their holes with as many cranberries as can fit.
  3. Combine the water, brown sugar and honey in a small saucepan. Bring to a boil, stirring occasionally to dissolve the sugar and honey. When the boiling point has reached, pour the sauce over the apples.
  4. Bake for 1 hour, basting with the dish’s sauce every 15-20 minutes. Serve with vanilla ice cream.
Nutrition factsAmount per Serving
Calories154g
Fats8 g
Cholesterol6 mg
Total Carbohydrate7 g
Protein2 g

 27. Stuffed Mushrooms

(Cooking Time: 30minutes \ Preparation Time: 10 minutes\ Servings: 7

Ingredients
  • 1 pound of button mushrooms
  • 2 large shallots
  • ½ cup of garlic butter
  • 1 pinch of salt and 1 pinch of pepper
Instructions
  1. Peel the large mushrooms.
  2. Carefully untie the tail. Be careful because very fresh mushrooms are fragile and break easily.
  3. Decorate the head 
  4. Remove the strips, add in the garlic butter 
  5. If you don’t like garlic, you can finish with plain butter and add chopped parsley.
  6. Garnish the heads with the shallots using a spoon and a flat metal spatula, smoothing out. 
  7. Stuff by applying to form a dome
  8. Place a knob of garlic butter on top and bake for 20 to 30 minutes in the oven at 180 ° C. The duration may vary depending on the condition, shape, quality of the mushrooms
  9. Serve and enjoy your dish!
Nutrition factsAmount per Serving
Calories95g
Fats7 g
Cholesterol10 mg
Total Carbohydrate8 g
Protein2 g

28. Lentil Patties

(Cooking Time: 30 minutes \ Preparation Time: 10 minutes\ Servings: 7

Ingredients
  • 1 cup green lentils, rinsed
  • 2 cups of water
  • 1 Teaspoon of salt
  • 2 tbsp of vegetable oil
  • 1 cup finely chopped celery
  • 1 red onion, finely chopped
  • 1 tablespoon of molasses
  • 1 ½ teaspoon ground ginger
  • 1 ½ teaspoon of dry mustard
  • 1 tablespoon of olive oil
Instructions
  1. Combine the lentils, water and salt in a saucepan; bring to a boil, reduce heat to medium and cook until the lentils are tender, about 20 minutes. Drain and transfer the cooked lentils to a large bowl and coarsely mash them with a potato masher.
  2. Heat 2 tbsp. canola oil in a skillet over medium-high heat and sauté celery and onion for 5-7 minutes
  3. Transfer the celery-onion mixture to a bowl, removing as much oil as possible.
  4. In a small bowl, whisk the molasses with the ginger and dry mustard; add to celery mixture and mix. Stir the celery mixture into the lentils. Shape the whole into six patties.
  5. Heat 1 tbsp. canola oil in skillet over medium heat; cook the patties for 5-7 minutes per side. 
  6. Serve and enjoy your lentil patties.
Nutrition factsAmount per Serving
Calories105 g
Fats6 g
Cholesterol10 mg
Total Carbohydrate9 g
Protein6 g

29. Caramelized Onion

(Cooking Time: 10 minutes \ Preparation Time: 10 minutes\ Servings: 4)

Ingredients
  • 2 Pounds of onions
  • 2 tbsp olive oil
  • 2 tablespoons of olive oil
  • 1 pinch of salt
  • 1 Pinch of freshly ground pepper
  • 1 teaspoon of stevia
Instructions
  1. Start by peeling and slicing the onions. 
  2. Cut the onion in half 
  3. Place them face cut on your cutting board and make thin strips.
  4. Heat the olive oil in your pan, or if you prefer only olive oil. Add the onions and salt immediately. Mix. Sear at the beginning for 5 minutes over medium heat then lower and season with the salt, pepper and stevia
  5. Sauté the onions until they become translucent. Above all, do not cover because you want the water contained in the onions to evaporate. 
  6. Serve and enjoy your dish!
Nutrition factsAmount per Serving
Calories112 g
Fats5 g
Cholesterol10 mg
Total Carbohydrate12 g
Protein3 g

30. Foccacia Tomato Bread

(Cooking Time: 40 minutes \ Preparation Time: 15 minutes\ Servings: 7)

Ingredients
  • 1 Pound of all purpose flour 
  • 1 teaspoon of salt
  • 1 tablespoon of dry baker’s yeast
  • 2 cups of lukewarm water
  • 2 Tablespoons of olive oil
  • 20 cherry tomatoes
  • Herbs of your choice thyme or rosemary
Instructions
  1. Start by mixing the yeast with lukewarm water, so that it dissolves well. Leave to rest for 10 minutes.
  2. Put the flour, salt and water with the yeast in the food processor bowl. Knead for 3 minutes at slow speed, ideally with the bakery hook. Let stand 30 minutes under a damp cloth.
  3. Spread the dough on a baking sheet lined with parchment paper. Try to get uniform dough that is less than 1cm thick.
  4. Pour in the olive oil and fold it into the dough with your fingers, pressing here and there as in the photos.
  5. Set aside to rest for an hour
  6. Heat the oven to 450°F
  7. Sprinkle the herbs over the dough.Arrange the cherry tomatoes on the focaccia, press down so that they sink into the dough
  8. Arrange the cherry tomatoes on the focaccia, press down so that they sink into the dough
  9. Bake for about 20 minutes at 450°F
  10. Remove from the oven; then let rest for about 5 minutes
  11. Serve and enjoy your foccacia bread!
Nutrition factsAmount per Serving
Calories123 g
Fats2.7 g
Cholesterol8 mg
Total Carbohydrate18 g
Protein3 g

Write A Comment

%d bloggers like this: