 I am always excited to see so many new vegan products hitting the shelves. There is a vegan version for everything. Soup is no exception. My husband was feeling a little under the weather, so I found myself frequenting Whole Foods to buy Amy's No Chicken Noodle Soup. Vegan options aren't the only things that have increased. Grocery prices have increased and continue to increase as well. I quickly realized that I could save so much more money if I figured out how to make soup myself. My mom used to make soup when I was growing up, so I used the same veggies that she used in hers: onions, carrots, and celery.  This recipe quickly brought back the nostalgia of my childhood, and with a few modifications it was cruelty free as well. My meat substitute was organic extra firm tofu. I love the versatility of tofu, and I enjoy using it in different types of recipes. From tofu pizza to vegan stir fry, with tofu there are many recipe possibilities. Tofu is low in calories and a great source of calcium and iron. It also contains isoflavones that may help protect against heart disease, some cancers, and osteoporosis. Tofu is also inexpensive. I usually purchase organic extra firm tofu from Whole Foods and Sprouts Farmer's Market for under $1.80 per 16 oz. package.  I prefer pressing the moisture out of the tofu with paper towels and then baking it in the oven on parchment paper. This method is so easy to do.  When I saute my veggies I use a couple of tablespoons of water. You may also use a tablespoon of your favorite oil instead. Using water to saute vegetable yields a similar outcome as with oil. You just need to add a little water at a time and stir to keep the vegetables from sticking to the pan.  When it comes to pasta, feel free to use your favorite type for your soup. I decided to use fusilli. It's similar to rotini, the pasta that I use in some of my favorite vegan pasta recipes.  Order your copy of my vegan children's book today!  Easy Vegan Tofu Noodle Soup Healthy, hearty, and nutritious comfort food made with only eight ingredients. Author: The Sensible Vegan Recipe Type: Main course, Appetizer Cuisine: Vegan Serving: 16 Ingredients: 2 16 oz. packages of fusilli pasta 1 cup diced carrots 1 cup diced white onion 1 cup diced celery 1 16 oz. package organic extra firm tofu 4 squares of Not Chick'n Bouillon cubes 2 tbsps garlic powder 1 tbsp cracked black pepper Directions:
Store leftover soup in the refrigerator up to five days. Nutrition Info: Serving size: 1.5 cups Calories: 245 Fat: 2.4g Saturated Fat: 0.3g Protein: 10g Sugar: 2.7g Fiber: 2.3g Sodium: 407mg Carb: 44.6g DID YOU MAKE THIS RECIPE? Please share online and tag #thesensiblevegan.
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 Mac and cheese is a Southern staple. This cozy, creamy, comfort food is the epitome of soul food and the side dish that always steals the show. It is also one of my daughter's favorite foods, and I wanted to learn to "veganize" it well. This recipe is a winner, and it's kid and husband approved. I can't take all the credit though. I have to give a shout out to the tofu that made it all possible.  There are many brands of tofu, but the Southern Barbecue Tofu Cubes from Hodo Foods were exactly what I needed for this recipe. I used the Harissa cubes in my vegan pot pie recipe, and I knew the barbecue would add the right flavor to my mac and cheese. The smokey blend of paprika, garlic, mustard, cumin, and cayenne in the dry rub says it all. Hello taste buds! They are more than just a pretty face though. They contain 13 grams of USDA certified organic, gluten-free, kosher, plant based protein! I am a label reader, and I like to know exactly what I am feeding myself and my family. I learned that just because a product is labeled "vegan" doesn't necessarily mean it's good for me. If I look at the label and see fine print listing forty ingredients that sound like a science project, then we have a problem. I learned that first hand when I started my vegan journey. Ingredients matter. It was refreshing to read the label on the package of the barbecue tofu. I only saw fresh, wholesome ingredients. This definitely is the best tofu for my family. All the prep work is done, too. There is no draining the package, pressing out the liquid, figuring out which seasonings to use, or a long cooking process. They are literally ready to eat in five minutes. Time is so precious, and the Hodo tofu cubes are a quick and easy plant based meal option. If you like barbecue and pizza, you should definitely try this easy vegan pizza recipe. You can thank me later.   Creamy, cheesy, smoky, tasty, and only ten ingredients!
Author: The Sensible Vegan Recipe Type: Entree Cuisine: Vegan Serving: 8 Ingredients: 1 lb elbow macaroni pasta 1 tbsp garlic powder 1 tbsp turmeric 1/2 cup raw carrots 1 cup raw whole cashews 1/2 cup potato leek soup. I found this one at Publix. 1 package Southern Barbecue Tofu Cubes 1/2 cup coconut milk 2 1/2 tbsps nutritional yeast 1 tbsp smoked paprika Directions: Preheat oven to 350. Soak cashews and carrots in bowl of hot water for 30 minutes. I boiled a bowl of water for five minutes in the microwave, added the cashews and carrots, and covered them. Prepare pasta and set aside. When the cashews and carrots are tender, remove them from water and add them to your blender. You may also use a food processor. Add in garlic powder, smoked paprika, turmeric, soup, coconut milk, and nutritional yeast. Blend or pulse until thick and creamy. Add macaroni to skillet on medium low heat. Stir in tofu cubes. Pour cheese sauce atop pasta and stir until evenly combined. Season with salt to taste. Place in oven and bake for 25 minutes. You may use a baking dish or oven skillet pan. Remove from oven, dust with a few pinches of smoke paprika, and enjoy! For Serving: Drizzle with your favorite barbecue sauce. Garnish with fresh parsley. Nutrition Info: Serving size: 1/8 Calories: 418 Fat: 15.9g Saturated Fat: 3.25g Protein: 16.6g Sugar: 4.3g Fiber: 4.5g Sodium: 398mg Carb: 53g  I must admit that before becoming vegan I enjoyed boneless buffalo wings. Back then I was one of the millions of people that enjoyed food but did not take the time to think about the fact that an animal, that did not want to die, suffered a horrible death just so I could appease my taste buds. My eating habits and thought process were totally transformed! Today, I think about simple ways I can veganize some of my old favorites in ten ingredients or less. I decided to give buffalo cauliflower a try. Experiencing with ingredients like turmeric, nutritional yeast, and cumin (things I already had in my pantry) I was not sure how they would turn out. I am pleased to say they not only look great, but the taste is out of this world.  In addition to being a versatile ingredient, cauliflower has a long list of impressive health benefits. It's loaded with vitamins, minerals, and antioxidants that help fight inflammation in our cells. Because it's high in fiber and water, cauliflower slows digestion and promotes that "full" feeling. This may assist you in the amount of calories you consume overall in a day. It can be added to soups, pizza, pasta, and many other recipes. I am going to be featuring cauliflower in several recipes to come!  Once I coated the cauliflower in the mixture of flour, almond milk, and spices I evenly coated it with panko bread crumbs to give it the crunchy texture.  The end result can be served as an appetizer or side and is fantastic paired with fresh, steamed veggies!  Crispy, crunchy, tender, tasty, and only ten ingredients!
Author: The Sensible Vegan Recipe Type: Appetizer, Side Cuisine: Vegan Serving: 6 Ingredients
Nutrition Information Serving size: 3 wings Calories: 219 Fat: 2g Saturated Fat: 0g Carbohydrates: 33.8g Sugar: 2.3g Sodium: 590mg Fiber: 3g Protein: 7.8g  Chickpeas are nutritious, versatile, and a great addition to many recipes. From garden salads to vegan tuna salad, chickpeas add flavor and health benefits. Chickpeas are high in protein and fiber. They are also a great source of calcium and selenium, which helps the enzymes in the liver to function properly and can detoxify some cancer-causing compounds in the body. In addition to chickpeas, this recipe is packed with seven superfood ingredients. It can be used a side and a great topping for veggie burgers. It only takes a few minutes to make. Enjoy!  Fresh, healthy, nutritious, protein-packed, and only ten ingredients to make!
Author: The Sensible Vegan Recipe Type: Salad/Side Cuisine: Vegan Serving: 6 Ingredients
Serving size: 1/2 cup Calories: 93 Fat: 5g Saturated Fat: 0.7g Carbohydrates: 22g Sugar: 8g Sodium: 250mg Fiber: 4.3g Protein: 7g  Mashed potatoes can bring life to a meal. They are a wonderful addition to a veggie plate, and they don't have to be laden with butter and salt to taste good. I often make mashed potatoes as a side dish for holiday meals. This is an easy and inexpensive recipe that my daughter helped me to prepare. Family cooking is what I love to do!  Potatoes are a great source of potassium, vitamin C, and vitamin B6. I like to leave the skins on my potatoes when I cook them for added nutritional value. The skins contain phytochemicals, and these bioactive compounds help fight high cholesterol and heart disease. Creamy, comforting, hearty, flavorful, and only seven ingredients to make.
Author: The Sensible Vegan Recipe Type: Salad Cuisine: Vegan Serving: 8 Ingredients
Nutrition Information Serving size: 1 cup Calories: 117 Fat: 1g Saturated Fat: 0g Carbohydrates: 23g Sugar: 2.1g Sodium: 109mg Fiber: 2g Protein: 4g  My mom makes the best okra. It is deliciously fried to golden perfection. After a trip to my visit my parents, I left with a bag of okra fresh from their garden. I had planned on just slicing it and frying it the usual southern fried way, but I started thinking about other things I could make with it, and okra fries was my choice.  I have had zucchini fries before, and they were divine. I have never had okra fries before, so this recipe was truly an experiment. Since I wanted them to be crispy and nicely coated, I used almond milk and panko bread crumbs to give them a nice crunch on the outside,while remaining tender on the inside.   Crunchy, flavorful, tender, and only eight ingredients!
Author: The Sensible Vegan Recipe Type: Side, or Appetizer Cuisine: Vegan Servings: 7 Ingredients
Instructions
Serve with your choice of sauce or dressing. Nutrition Information Serving size: 4 fries Calories: 28 Fat: 0.3g Sat Fat: 0g Carbohydrates: 5.7g Sugar: 0.7g Sodium: 191mg Fiber: 1.1g Protein: 1.1g  The first time I had broccoli salad was about three years ago, and it was pretty good. The only problem is that back then I was not vegan, and the salad contained cheese. Yesterday, I decided to make my own broccoli salad, and it turned out very well. Most traditional broccoli salads contain cheese and bacon, but this vegan broccoli salad is divine, and meat and dairy free.  Broccoli has a long list of great health benefits. It contains sulforaphane, and it's what gives cruciferous vegetables their bitter bite. It is also what gives them their cancer-fighting power. Broccoli is also a great source of calcium, antioxidants, and many other vitamins and minerals.  Crunchy, nutty, filling, tasty, and only five ingredients!
Author: The Sensible Vegan Recipe Type: Main, Side, or Appetizer Cuisine: Vegan Servings: 10 Ingredients
Instructions
Serve with your dressing of choice. I used organic ginger soy sauce. Nutrition Information Serving size: 10 Calories: 75 Fat: 4.2g Sat Fat: 0.3g Carbohydrates: 8g Sugar: 5g Sodium: 16mg Fiber: 3g Protein: 5g  It was an early morning for me today. I arrived at the gym at 4:30 a.m. and did a cardio and biceps/back workout. When I got home I was pretty hungry, and as I looked in the fridge the zucchini stood out. I was going to just slice it up and eat it raw, but I decided to try something new. I decided to fry it. I do not eat many fried foods, so this was a splurge for me. When I really want to go all out, I do a tofu scramble for breakfast, but today I needed something quick and simple.  Zucchini is such a versatile ingredient. It can be steamed, fried, or eaten raw. It is a great addition to salads, soups, and pastas, and the health benefits of zucchini are outstanding! It's loaded with vitamins and minerals, and studies show that it helps with the management of diabetes and helps reduce blood pressure as well.  Quick, tasty, crispy, amazing, and only five ingredients! Author: The Sensible Vegan Recipe Type: Main, Side, or Appetizer Cuisine: Vegan Servings: 2 Ingredients
Instructions
Nutrition Information Serving size: 2 Calories: 195.5 Fat: 2.9g Sat Fat: 0g Carbohydrates: 17g Sugar: 1.8g Sodium: 247mg Fiber: 1.1g Protein: 3g  This slaw recipe is unlike the slaw that I ate prior to becoming vegan in so many ways! I think back to the slaw with mayo, and I just sigh. I have come a long way! Lol! This vegan slaw recipe contains some of my favorite ingredients. It's very simple to make, and the flavor is out of this world. I look forward to topping my vegan burgers with it tomorrow.  The foundation of the recipe is red cabbage. I like incorporating red cabbage into my recipes because of the great health benefits of this superfood. It has more vitamin C than oranges, it's high in fiber and antioxidants, and it tastes great and can be used in many ways.  Tangy, fresh, delicious, nutritious, slaw-tastic, and contains only five ingredients.
Author: The Sensible Vegan Recipe Type: Side Cuisine: Vegan Serving: 4 Ingredients
Directions I shredded all of the ingredients in a food processor, but you may chop everything or buy them pre-shredded if you do not have one. For Serving Enjoy alone or atop your favorite burger or hotdog! Nutrition Information Serving size: 1 cup Calories: 54 Fat: 0g Sat Fat: 0g Carbohydrates: 12.4g Sugar: 4.6g Sodium: 144mg Fiber: 5g Protein: 3.5g What are your favorite slaw ingredients? Please comment below. Post your recipe photos on social media #thesensiblevegan. Thank you!  There are many types of salsa on store aisles today. Some pack tremendous heat, and others are light and fruity. However, there are quite a few out there that have a small serving size, and a high sodium content that can creep up on you if you are mindlessly munching! There is a delicious peach mango salsa that I love to purchase, but today I opted on making my own. This is a quick and simple recipe that you can make at home and revise with your favorite ingredients. You can at it to vegan salads, vegan nachos, and any other vegan dishes you like.  Fresh, fruity, light, and only six ingredients!
Author: The Sensible Vegan Recipe Type: Appetizer Cuisine: Vegan Serving: 4 Ingredients
For Serving Enjoy with your favorite tortilla chips, salad, or burger! Nutrition Information Serving size: 1 cup Calories: 75 Fat: 0.3g Sat Fat: 0g Carbohydrates: 15.3g Sugar: 7g Sodium: 250mg Fiber: 4g Protein: 3g What are your favorite salsa ingredients? Hot? Mild? Please comment below. Post your recipe photos on social media #thesensiblevegan. Thank you! |
About Tabatha JamesTabatha James is a wife, mom, and children's book author who loves creating vegan recipes with 10 ingredients or less! Vegan Categories
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