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Vegan Recipes: 10 Ingredients or Less

Creamy Barbecue Mac and Cheese

12/14/2020

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easy vegan mac and cheese
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.
vegan tofu recipes
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.
the best vegan mac and cheese
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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

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Vegan Buffalo Cauliflower

9/9/2018

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Vegan Buffalo Cauliflower
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.

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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! 
Preparing Vegan Buffalo Cauliflower
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.
Making vegan buffalo cauliflower
The end result can be served as an appetizer or side and is fantastic paired with fresh, steamed veggies!
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Crispy, crunchy, tender, tasty, and only ten ingredients!

Author: The Sensible Vegan
Recipe Type: Appetizer, Side
Cuisine: Vegan
Serving: 6

Ingredients
  • One ( 12-ounce package of cauliflower florets) 
  • 1.5 cups all-purpose flour
  • 1 cup almond milk
  • 1 cup water
  • 1/2 tsp garlic powder
  • 1.5 cups panko breadcrumbs
  • 1/2 tsp cumin
  • 1/2 tsp tumeric
  • 2 tbsp nutritional yeast
  • 6 oz. buffalo sauce
Instructions
  • Preheat oven to 350.
  • Make sure cauliflower is cut into even florets. Although I used a pre-cut package to save time, some of the pieces were still substantially larger than others so I had to cut them up.
  • In a large bowl thoroughly combine the flour, almond milk, water garlic powder, cumin, tumeric, and nutritional yeast.
  • Dip each floret into the batter, and coat completely.
  • Place atop parchment lined baking sheet.
  • Roll each floret in panko breadcrumbs until completely coated.
  • Place evenly spaced atop parchment covered baking sheet.
  • Bake for 25-30 minutes.
  • Transfer cauliflower to bowl and coat evenly with buffalo sauce.
  • Placed coated cauliflower back on parchment lined baking sheet, and bake another 25-30 minutes.
For Serving
  • ​Buffalo sauce or vegan ranch for dipping
  • Tastes great paired with BeanVivo Miso Ginger Organic Beans

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
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BBQ Chickpea Salad

4/7/2018

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Barbecue Chickpea Salad
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!
Veggie salad
Fresh, healthy, nutritious, protein-packed, and only ten ingredients to make!

Author: The Sensible Vegan
Recipe Type: Salad/Side
Cuisine: Vegan
Serving: 6

Ingredients
  • 1/2 cup raw broccoli
  • 1/2 cup raw, shredded brussel sprouts
  • 1/2 cup raw kale
  • 1/4 cup chopped chicory
  • 1 cup shredded red cabbage
  • 1/4 cup diced red onion
  • 3 tbsps dried cranberries
  • 2 tbsps pumpkin seeds
  • 3 tbsps barbecue sauce
  • 1 (15-ounce) can of chickpeas
​     Instructions
  • Place vegetables in a large salad bowl.
  • Drain and rinse chickpeas. Add to salad.
  • Add barbecue sauce and toss evenly to coat all ingredients.
Nutrition Information
Serving size: 1/2 cup  Calories: 93  Fat: 5g  Saturated Fat: 0.7g 
Carbohydrates: 22g   Sugar: 8g   Sodium: 250mg  Fiber: 4.3g   Protein: 7g
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Garlic Mashed Potatoes

1/14/2018

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Garlic Mashed Potatoes
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!
Diced russet potatoes

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.

Garlic Mashed Potatoes
Creamy, comforting, hearty, flavorful, and only seven ingredients to make.

Author: The Sensible Vegan
Recipe Type: Salad
Cuisine: Vegan
Serving: 8

Ingredients
  • 2 lbs russet potatoes 
  • 1 1/2 cups almond milk
  • 1/4 tsp coarse sea salt
  • 1/4 tsp fresh ground black pepper
  • 1/2 cup organic silken tofu
  • 1/4 tsp organic garlic granules
  • 2 tbsps nutritional yeast
Instructions
  • Scrub, rinse, and dice the potatoes.
  • Add potatoes to a large pot, and cover with water.
  • Add sea salt.
  • Bring to boil and reduce heat. Simmer approx. 20 min. until potatoes become tender.
  • Drain potatoes and return to pot over low heat.
  • Stir in silken tofu and almond milk until evenly combined and creamy.
  • Add pepper, garlic, and nutritional yeast. Stir evenly, and remove from heat.

Nutrition Information
Serving size: 1 cup Calories: 117  Fat: 1g  Saturated Fat: 0g 
Carbohydrates: 23g   Sugar: 2.1g   Sodium: 109mg  Fiber: 2g   Protein: 4g
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Okra Fries

10/6/2017

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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.   
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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.
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Crunchy, flavorful, tender, and only eight ingredients!

Author: The Sensible Vegan
Recipe Type: Side, or Appetizer
Cuisine: Vegan
Servings: 7


Ingredients
  • 14 okra stalks sliced in half
  • 1/2 cup almond milk
  • 2/3 cup panko bread crumbs
  • 1/4 tsp salt
  • 1/2 tsp black pepper
  • 1/2 tsp cumin
  • 1/2 sp garlic powder
  • 1/2 tsp chili powder

Instructions   
  1. Preheat oven to 425.
  2. Wash the okra thoroughly.
  3. Cut off the tips and ends of the okra and slice in half like the above photo.
  4. Cover the stalks with almond milk. 
  5. Remove each stalk from milk and coat with panko bread crumbs.
  6. Place the stalks on a lined baking sheet.
  7. ​Bake approx, 10-15 min, turning halfway through until they are golden brown.
For Serving
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

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Broccoli Salad

9/17/2017

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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.
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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.
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Crunchy, nutty, filling, tasty, and only five ingredients!

Author: The Sensible Vegan
Recipe Type: Main, Side, or Appetizer
Cuisine: Vegan
Servings: 10


Ingredients
  • 2.5 cups broccoli, chopped
  • 1/2 cup red onion, chopped
  • 3.5 cups chopped salad mix (saves time and money) The mix I used contained green cabbage, romaine, carrots, pumpkin seeds, green onions, cilantro, and blue and yellow tortilla chips.
  • 2 oz. raisins
  • 1/2 cup almonds, sliced

Instructions   
  1. Rinse and chop broccoli.
  2. Add additional ingredients and mix thoroughly.
For Serving
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

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Fried Zucchini

9/8/2017

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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.
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​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. 
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Quick, tasty, crispy, amazing, and only five ingredients!

Author: The Sensible Vegan
Recipe Type: Main, Side, or Appetizer
Cuisine: Vegan
Servings: 2


Ingredients
  • 1 medium zucchini sliced
  • 2 tbsp Extra Virgin Olive Oil, I used extra virgin organic cooking spray.
  • 1/3 cup flour
  • 1/4 tsp coarse sea salt
  • 1/2 cup almond milk

Instructions   
  1. Slice the zucchini into thin even slices.
  2. Place zucchini in bowl of almond milk. 
  3. Remove from almond milk and dip zucchini in flour until evenly coated.
  4. Add zucchini to oiled pan on medium heat.
  5. Cook until crispy and golden brown on each side, turning frequently.
  6. Remove from heat.
  7. Sprinkle with coarse sea salt.
​
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
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Superfood Slaw

7/3/2017

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kale slaw
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.
red cabbage
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.
kale slaw
Tangy, fresh, delicious, nutritious, slaw-tastic, and contains only five ingredients.

Author: The Sensible Vegan
Recipe Type: Side
Cuisine: Vegan
Serving: 4

Ingredients
  • 2 cups curly kale, shredded
  • 2 cups red cabbage, shredded
  • 1/2 cup red onion, shredded
  • 2/3 cup carrots, shredded
  • 2 tbsp ginger soy sauce (can substitute your choice of ingredient)

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!
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Peach Corn Salsa

7/1/2017

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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. 
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Fresh, fruity, light, and only six ingredients!

Author: The Sensible Vegan
Recipe Type: Appetizer
Cuisine: Vegan
Serving: 4

Ingredients
  • 2 medium peaches, diced
  • 2 medium tomatoes, diced
  • 1/2 cup sweet corn
  • 1/2 cup black beans
  • 1 tsp lemon juice
  • 1/4 tsp coarse sea salt

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!
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    About Tabatha James

    Tabatha James is a wife, mom, and children's book author who loves creating vegan recipes with 10 ingredients or less!

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