The Sensible Vegan

  • About Tabatha
  • Vegan Recipes
    • Vegan Blog
  • Vegan Reviews
  • VEGAN CHILDREN’S BOOK
  • SHOP
  • About Tabatha
  • Vegan Recipes
    • Vegan Blog
  • Vegan Reviews
  • VEGAN CHILDREN’S BOOK
  • SHOP

Vegan Recipes: 10 Ingredients or Less

BBQ Tofu Pizza

7/21/2019

0 Comments

 
vegan tofu pizza
We try to have a weekly pizza night at our house. My daughter loves creating her own pizza! Sometimes we order the amazing vegan pizza from Mellow Mushroom, but most of the time we like to make our own. Each time I go to the grocery store I am constantly amazed at all of the new plant based products hitting the shelves. Vegan options are in high demand, and it is very exciting to see. I love creating vegan pizza recipes, and this time I decided to try some new products.
vegan pizza crust
The toppings you use on your pizza can make or break the recipe, but I believe the right crust makes all the difference. I have used several different kinds of crusts in my recipes, but when I stumbled upon this product at Whole Foods, I had no idea it would end up being my preferred crust for future pizzas.

Years ago when I first became vegan I was devouring documentaries and watching as many as I could. I remember watching the Forks Over Knives Engine 2 Kitchen Rescue with Rip Esselstyn, so I was super excited to see this Engine 2 pizza crust!


Rip is the Engine 2 founder. He is also a former firefighter, premier triathlete, and All-American swimmer. When he was with the Austin Fire Department, he introduced the whole foods plant based diet and helped rescue a firefighting brother's health. This birthed the best selling book, The Engine 2 Diet. In 2009 Rip teamed up with Whole Foods Market as one of their Healthy Eating Partners and continues to raise awareness about the benefits of a whole foods plant base diet through books, speaking engagements, podcasts, a phenomenal food line, and so much more.

The pizza crust is excellent! It delivers the pizzeria taste with plant based, non-GMO ingredients.

best vegan pizza
Saucy, spicy, meaty, cheesy, and only seven ingredients.

Author: The Sensible Vegan
Recipe Type: Pizza
Cuisine: Vegan
Serving: 3


​Ingredients:
  • 1 whole wheat pizza crust
  • 2 tbsps original barbecue sauce
  • 2 oz. Follow Your Heart Mozzarella Shreds
  • 3 oz. Hodo Foods Moroccan tofu cubes
  • 1/4 cup diced Vidalia onion
  • 5-6 banana pepper rings
  • 2 tsps sriracha sauce
Directions:
  • Remove crust from packaging and top with BBQ sauce.
  • Sprinkle cheese evenly atop sauce.
  • Add diced onions and banana peppers.
  • Break tofu into crumbles, and sprinkle atop pizza.
  • Bake according to crust packaging instructions.
  • Remove from oven, and drizzle with sriracha sauce.

Nutrition Info: Serving size 2 slices   Calories: 333   Fat: 7.7g    Saturated Fat: 2.7g    Protein: 12.3g  Sugar: 6g    Fiber: 8.7g   Sodium: 573mg   Carb: 49g
0 Comments

Easy Vegan Curry

7/17/2019

0 Comments

 
Easy Vegan Curry
Thai food is currently my cuisine of preference. When we were on vacation we found several Disney vegan options, including a fabulous Thai restaurant along the way. My husband is now a fan of Thai food as well, so we have been ordering it quite frequently lately. My favorite dish is green curry. Take out costs can start adding up, so I decided to try and create my own curry. I was very happy and excited about the results, and I look forward to experimenting with other dishes and creating homemade versions.

This recipe is quick, easy, nutritious and tasty. I like spicy curries, and this one is not lacking on bold, spicy flavor and heat. When you have the urge to order takeout, try this recipe! If you do not like spicy curry, you can modify the recipe for a deliciously mild version.

The great thing about Thai food is the variety of vegan options. It's very easy to order vegan food at Thai restaurants. From steamed veggies to thai basil rolls you can find some really great options.

​I hope you enjoy this recipe!

vegan curry
Savory, veggie-filled, nutritious, spicy, creamy, and only six ingredients.

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


​Ingredients:
  • 1-16-oz. package of frozen stir fry vegetables. I used the Whole Foods Market Brand.
  • 1 cup of almond milk
  • 1/2 cup garlic lemongrass simmer sauce
  • 2 tsps green curry paste
  • 1 tsp tumeric
  • 2 tsps cayenne pepper
Directions:
  • Prepare stir fry veggies as indicated on package. 
  • In saucepan on medium heat add simmer sauce and green curry paste to veggies and stir.
  • Add cup of almond milk, tumeric, and cayenne pepper.
  • Stir, and allow mixture to simmer on low heat for five minutes. Serve over steamed rice.

Nutrition Info: Serving size (including rice) - 1 cup   Calories: 257.5   Fat: 1.76g    Saturated Fat: 0g    Protein: 6.8g  Sugar: 3g    Fiber: 6g   Sodium: 230.5mg   Carb: 53g
0 Comments

Easy Vegan Stir Fry

6/13/2019

0 Comments

 
Easy vegan stir fry
..If you're looking for a simple, fast, nutritious, and delicious family meal, then you should consider making stir fry. These days you can buy entire stir fry meal kits in stores, but I like to be in control of things like sodium content. Some of the kits contain sauces that are very high in sodium.

One of the things I do enjoy using in my stir fry recipe is frozen veggies. It saves so much time, and there are so many to choose from. The package I used contained carrots, snow peas, shelled edamame, mung bean sprouts, mushrooms, and water chestnuts. Of course you can use your own combination of fresh veggies as well. Both are equally delicious.
vegan chicken
For my protein, I used Gardein chick'n scallopini. It's lightly seasoned, tender, juicy and perfect for stir fry. It also contains 9 grams of protein per serving. I look forward to trying the scallopini in other vegan chick'n recipes.
Vegan Stir Fry
Savory, protein-rich, filling, and only four ingredients!

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


​Ingredients:
  • 2-16-oz. packages of frozen stir fry vegetables. I used the Whole Foods Market Brand.
  • 1 package of Gardein scallopini chick'n
  • 2 tbsps extra virgin olive oil​
  • 6 tbsps ginger soy sauce
Directions:
  • Prepare Gardein chick'n as indicated on package. 
  • Cut chick'n into strips and set aside.
  • Add two tbsps of evoo to heated wok and stir fry both packages of vegetables until fully cooked.
  • Add chick'n strips to vegetables and stir in ginger soy sauce until evenly distributed throughout.

Nutrition Info: Serving size- 1.5 cups   Calories: 153.6   Fat: 2.7g    Saturated Fat: 3.9g    Protein: 9.3g  Sugar: 5.6g    Fiber: 4g   Sodium: 362.5mg   Carb: 11.3g
0 Comments

Raw Vegan Fruit Pie

6/3/2019

0 Comments

 
Raw vegan pie
Lately it has been HOT in Georgia. It seems like we had winter, skipped spring – except for some rainy days, and now summer heat is in full effect. I don't know about you, but when it's hot outside the last thing I usually want to eat is hot food. These days, there is so much fresh fruit at the market, and I knew I wanted to incorporate it into a recipe. With this raw vegan recipe I didn't even have to turn on an oven to make a delectable pie.

I really like this recipe because there can be many variations and toppings, and it is very simple to make. After I cut a slice and sat down at the table to enjoy it,  my daughter quickly moved in and happily ate it. I had asked her to try a small bite. She said it was really good, and that made me smile. I am providing nutritious desserts that are healthy for myself  and my family.
Raw vegan pie crust
The crust is made up of two ingredients – cashews and dates – that's it! I don't like recipes with a long, daunting list of ingredients. That's why all of my recipes are ten ingredients or less. Also, people often avoid dates because of the belief that consuming them will elevate blood sugar levels, but studies show otherwise. 

If you make this pie, please tag me, I want to hear from you!
Raw vegan fruit pie
Sweet, filling, light, fiber-filled, fruity and only eight ingredients!

Author: The Sensible Vegan
Recipe Type: Raw Vegan Dessert 
Cuisine: Vegan
Serving: 8 


​Ingredients:
  • 1.5 cups pitted medjool dates
  • 1/2 cup cashews
  • a pinch of sea salt
  • 1-container Daiya blueberry coconut cream yogurt
  • 1 kiwi fruit sliced
  • a half handful of blueberries
  • a couple of strawberries
  • a half handful of raspberries
Directions:
  • Add dates and cashews to food processor, pulse for about 10 seconds.
  • Add in sea salt and pulse until it forms a ball.
  • Remove mixture from processor and press into pie dish atop parchment paper. 
  • Set in freezer for one hour.
  • Remove from freezer and spread blueberry coconut cream yogurt evenly atop crust.
  • Garnish with fresh fruit topping​. 
  • Serve and refrigerate the remainder.

Nutrition Info: Serving size- 1 slice   Calories: 186   Fat: 2.7g    Saturated Fat: 1.1g    Protein: 3g  Sugar: 20g    Fiber: 4.2g   Sodium: 43mg   Carb: 34g
0 Comments

Fish-free Tuna Salad

4/28/2019

0 Comments

 
vegan tuna salad
Before becoming vegan, tuna salad was one of our favorite quick meals. My daughter absolutely loved it. After becoming vegan I started making vegan tuna salad, but it still was not the same. Don't get me wrong. The chickpea tunaless salad did the job, but then along came fish-free tuna by Good Catch™ Foods, and the rest is history!
Good Catch Tuna
When I opened the pouch to begin making my tuna salad I was amazed by the taste and texture of the tuna. It has the chunky albacore taste and texture without the cruelty! What cruelty? Many people don't think about the cruelty that's involved in the fishing industry. PETA has compiled a very good list regarding tuna.  Besides being absolutely tasty, this tuna has 14 grams of protein per serving and is made with a six-plant protein blend.
vegan bread
To make the perfect sandwich you have to have the right bread, and I think I've found it. Sometimes when I look at labels for "healthy" foods I am amazed at the number of ingredients in some products. This bread only contains four: Freshly Stone Milled Whole Grain Sprouted Spelt Flour, Filtered Water, Freshly Stone Milled Whole Grain Spelt Flour and Sea Salt. That's it!

It's alkaline, a great source of fiber, non-GMO, and made with spelt gluten which is naturally more water soluble that wheat gluten and easier for the body to break down. On top of all that it's absolutely delicious. It's made by Berlin Natural Bakery. 
Picture
Protein-rich, filling, chunky, creamy, and only six ingredients!

Author: The Sensible Vegan
Recipe Type: Salad
Cuisine: Vegan
Serving: 3


​Ingredients:
  • 2 pouches Good Catch™ fish-free tuna
  • 1 tbsp organic vegenaise
  • 1  tsp dijon mustard
  • 1 tbsp sweet relish
  • 1/4 cup diced red onion
  • a pinch of cayenne pepper
Directions:
  • Combine all ingredients in a bowl and stir thoroughly. 
For Serving:​
  • potato chips, dill pickles, sprouted sourdough spelt bread, and lettuce
​
Nutrition Info: Serving size- 3 tbsps   Calories: 95   Fat: 4.7g    Saturated Fat: 0.2g    Protein: 9.3g  Sugar: 1g    Fiber: 1g   Sodium: 340mg   Carb: 5g
0 Comments

Teriyaki Chick'n Stir Fry

3/20/2019

0 Comments

 
Vegan chicken stir fry
I was about to purchase a veggie bowl at Whole Foods the other day. They had brown rice, tofu, brussel sprouts, green beans, and several other items to add. Everything was great until I asked how the tofu was prepared. I was disappointed to find out that it was cooked in the same oil as the meat items. This should not be! Needless to say, I walked away and decided to make my own stir fry instead. I found the perfect veggies for my family meal, and picked up some Gardein Chick'n to add to the recipe as well.
Gardein chicken
Gardein Crispy Chick'n
Gardein products are absolutely superb. Before my husband became vegan I would use Gardein products in my recipes, and he didn't even know he was not eating meat. When I talk to people about becoming vegan, one of the excuses I often hear is "but I can't live without meat!"  It doesn't phase me, and I assure them that they can. I tell them that they like the taste of meat and like how it's seasoned and prepared. Then, I usually explain how true carnivores in their natural habitat don't season their meat. They catch their meat with their teeth and claws while ripping through fur and crushing through bones. Those are true meat eaters. They don't season their meat with herbs and spices made from plants.  

There are hundreds of vegan products on the market today that look and taste like meat. You can have the taste without the cruelty or animal abuse involved. Some of my favorites are Tofurky, Beyond Meat, Hilary's, and Dr. Praeger's products.
Picture
Protein-packed, colorful, savory, and only six ingredients!

Author: The Sensible Vegan
Recipe Type: Entree
Cuisine: Vegan
Serving: 10


​Ingredients:
  • 3 cloves of garlic, minced
  • 1 16 oz. package of root vegetables (frozen) (sweet potatoes, carrots, parsnips, and red onion)
  • 1  16 oz. package of stir fry blend (frozen) (broccoli, carrots, green beans, onion, red bell peppers, and mushrooms)
  • 2 packages Gardein Mandarin Orange Crispy Chick'n 
  • 5 cups steamed quinoa
  • 5 tbsps  Teriyaki Sauce (low sodium)
Directions:
  • Prepare Gardein Chick'n without the sauce packets and set aside.
  • Add three tablespoons of water to a wok on high heat and stir in frozen vegetables with a wooden spoon.
  • Transfer vegetables to a seperate bowl.
  • Add chick'n and garlic to wok on medium heat.
  • Add in veggies and stir to cook evenly.
  • Add teriyaki sauce, and stir to coat evenly.
  • For Serving: Serve atop rice or quinoa
Nutrition Info: Serving size-1 cup    Calories: 510   Fat: 3g    Saturated Fat: 0.2g    Protein: 15.1g  Sugar: 12g    Fiber: 4g   Sodium: 460mg   Carb: 19g
0 Comments

Mango Habanero Burgers

2/12/2019

0 Comments

 
Spicy vegan burger
It seems like every time I go to the store, there is a new vegan option when it comes to burgers. The demand continues to increase. In fact, this multi-million dollar industry is making a worldwide impact. Whether you're having a Slutty Vegan burger in the ATL, or trying out a homemade vegan burger recipe, you're saving the lives of innocent animals and making great food choices at the same time.  I prefer making my own vegan burgers, and this recipe will fire up your taste buds if you love spicy food. If not, just hold the habaneros, and you will be happy.
vegan burgers
This nine-ingredient vegan burger recipe is very simple and loaded with protein, fiber, vitamins, and minerals. I like making my own recipe because I can experiment with different flavor combinations, and I can make fat, husband-sized burgers, or kid-sized sliders. Everyone ends up happy, and there is always room for seconds (and thirds).
easy vegan burgers
Picture
Big, tasty, spicy, filling, and only nine ingredients!

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


​Ingredients:
  • 2 cans cooked black beans, drained and rinsed
  • 1/4 cup diced red onion
  • 1 cup cooked quinoa
  • 1 cup cooked brown rice
  • 1 cup riced sweet potato
  • 1/4 tsp cumin
  • 1/4 tsp garlic powder
  • 2 tbsps balsamic vinegar
  • 4 tbsps mango habanero salsa
Directions:
  • Preheat oven to 350.
  • Add sweet potatoes, black beas, quinoa, brown rice, and red onion to a large bowl.
  • Add in cumin, garlic powder, salsa, and balsamic vinegar.
  • Combine ingredients by hand or with a food processor. If using a food processor, keep 1/2 cup whole black beans aside. Add back in once mixture is processed for texture.
  • Separate mixture into 6-8 patties.
  • Bake for 25 minutes.
  • Flip and bake an additional 25 minutes.
For Serving: Top burgers with vegan cheese, guacamole, or additional mango habanero salsa. Pair with your favorite fries. Enjoy!

Nutrition Info: Serving size-1 burger    Calories: 167.5    Fat: 0.9g    Saturated Fat: 0.1g    Protein: 8g  Sugar: 3g    Fiber: 7g   Sodium: 176mg   Carb: 32.5g

0 Comments

Easy Raw Vegan Chocolate Brownies

12/31/2018

0 Comments

 
raw vegan brownies
One of my favorite sweet treats are chocolate brownies. Pair the rich, chocolatey goodness with a glass of cold almond milk, and I am content. For the holidays, my daughter and I decided to do a newer version of our vegan brownies by adding peppermint to this recipe. After all, peppermint is to winter like pumpkin spice is to fall. This recipe is a perfect holiday dessert.
vegan brownie mix
Not only do the brownies taste scrumptious, they are packed with wonderful ingredients. Long gone are the days of making brownies with milk and eggs. These five-ingredient brownies are high in vitamins, minerals, and fiber and require no oven at all. You can actually eat one and not feel like you've totally wrecked your diet, but don't take my word for it. You'll have to make this quick and easy recipe yourself to find out.
Picture
raw vegan brownies
Sweet, chocolatey, minty, rich, and only five ingredients!

Author: The Sensible Vegan
Recipe Type: Dessert
Cuisine: Vegan
Serving: 12

​Ingredients:
  • 8 oz. pitted dates
  • 3 tbsps cacao nibs
  • 1/4 cup sunflower seeds
  • 5 oz. dark baking chunks
  • 1 tbsp crushed peppermint
Directions:
  • Add pitted dates to food processor and pulse until they form a sticky ball-like consistency.
  • Add in cacao nibs and sunflower seeds, and pulse until evenly blended.
  • Remove mixture from processor and press into 8 x 8 in. baking dish.
  • Melt dark chocolate baking chunks in bowl at 30 second intervals in microwave or by using a double boiler.
  • Pour chocolate a top mixture, and sprinkle with crushed peppermint.
  • Set in freezer for 30 minutes.
  • Cut brownies into 9 or 12 even squares.

Nutrition Info: Serving size-1 brownie     Calories: 140    Fat: 6.9g    Saturated Fat: 3.5g    Protein: 2.2g  Sugar: 15g    Fiber: 4g   Sodium: 0.8mg   Carb: 15g

0 Comments

3-Ingredient Crispy Chocolate SunButter Cups

11/26/2018

0 Comments

 
Vegan chocolate desserts
Once a year at my daughter's school there is a schoolwide enrichment day. On this day off, students choose an enriching activity and report on it when they go back to school. It can be cooking, a science experiment, going to work with a parent, etc. There are so many creative things that the students can do. My daughter chose to do a recipe. Since she is in a nut-free classroom, we made sure the recipe could be enjoyed by everyone. We really enjoy making vegan desserts, and this one was fun to make.
Picture
Have you tried SunButter? This product is absolutely wonderful. SunButter is sunflower seed butter made from sunflower seeds and can be used as a nut butter substitute for people with nut allergies. It has a taste and texture similar to peanut butter, and it also has some pretty great benefits. Sunflower seeds help improve cholesterol levels, help improve bone health with minerals like magnesium, phosphorus, and copper, and also help control blood sugar. These are only a few of the benefits. There are many more. Sunflower seeds are an excellent source of protein and contain as much as 40% of your recommended daily intake in a single 100g serving. Try adding some to your recipes, too!
Sun butter cups
Picture
Nut-free, dairy-free, gluten-free, crispy, chocolatey,  and only three ingredients!

​Ingredients:
  • 1 10-oz. bag of Enjoy Life Semi-Sweet Mini chips
  • 2 tbsps. Creamy SunButter
  • ¾ cups chocolate crispy cereal (We used Love Grown Comet Crispies (made with navy beans, lentils, and garbanzo beans.)

Directions:
  • Melt chocolate in double boiler or in a bowl at 30 second increments in microwave.
  • Add cereal to chocolate and stir until evenly mixed.
  • Spoon mixture into mini cupcake liners.
  • Gently shake SunButter cups back and forth to evenly distribute chocolate in the cups.
  • Place in freezer for 15 min. to set.
  • Remove from freezer and evenly distribute sun butter to each cup.
  • Cover each cup with remaining chocolate.
  • Set in freezer for 30 min.
  • Remove from freezer and enjoy at room temperature.

Nutrition Info: Serving size-2 cups     Calories: 181    Fat: 11.4g    Saturated Fat: 6g    Protein: 3g
Sugar: 14g    Fiber: 2.3g   Sodium: 18.5mg   Carb: 19.8g

0 Comments

5-Ingredient Peanut Butter Chocolate Chunk Granola

10/29/2018

0 Comments

 
vegan granola
I really enjoy a great granola bar, and I usually keep a few in my purse for those emergency snack situations. As much as I love granola, I have never made my own until now. When looking for a quality granola bar I normally choose the one with the least amount of ingredients.

My daughter and I were looking at various brands, and we were happy that there were several plant based varieties but disappointed at the amount of sugar packed into those little packages. Some of the ones marketed specifically to kids had the highest sugar content per serving! One of  our favorite brands is Made Good. They really know what they are doing, and one of their bars or packages of granola bites are usually in my daughter's lunch bag several days of the week.

This time we decided to make our own chocolate chunk granola, and we had a blast doing it. When you make it yourself you know exactly what goes into it, you control the sugar content, and you can put together your favorite plant based flavors and easily make some delicious granola yourself!
Vegan protein powder
Not all vegan protein powders are created equal. While researching several brands I was appalled at some of the ingredients that were inside. Some people are not particular about ingredients as long as the product is vegan and no animals were abused or killed in the process, but I look at other factors as well. Some of the protein powders contained high amounts of:
  • lead
  • mercury
  • cadmium
  • arsenic
  • solvents
  • chemicals
  • GMO

and a host of other not so clean ingredients. I learned that it's not just the ingredients that matter but also how the protein is processed. I have not looked so closely at this in the past. All that concerned me was that it was vegan and tasted good, but those days are gone. I received this pea protein powder from Basik Health Company, but it was before I started doing my research. Was I going to have to discard it? Not at all. After looking at the company's website, I knew that I had a clean, quality, protein powder. The JustPea protein is
  • dairy-free
  • soy-free
  • gluten-free
  • GMO-free
  • grown, processed and packaged in America
  • no stevia, sweeteners, or additives
and many more outstanding qualities. Because the company is committed to creating clean and transparent products without artificial ingredients and proprietary blends, they even post their heavy metal testing results on the website.


Vegan protein powder
I tossed all of the ingredients into my food processor, and the protein powder blended smoothly with the peanut butter and made some tasty granola.
Picture
After I pressed the granola into an 8 x 8 inch pan and placed it in the freezer, it was ready to eat within 30 min.
vegan granola
Sweet, chunky, dark chocolatey, snackable, and only five ingredients!

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

Ingredients
  • Two cups packed, pitted dates
  • 1/3 cup gluten free sprouted rolled oats
  • 1/2 cup creamy peanut butter
  • 2 tbsps dark chocolate baking chunks
  • 1 scoop JustPea pea protein powder​
Instructions
  • Add dates to food processor and pulse into small bits. You may need to push some of the mixture down with a spoon to make sure there are no large chunks and everything blends smoothly.
  • Add peanut butter, sprouted oats, and protein powder and pulse until well blended.
  • Open processor and add in chocolate chunks, but do not blend.
  • Scoop out mixture and transfer to lined 8x8 inch dish.
  • Press evenly into dish.
  • Set for 30 min. in freezer.
  • Slice evenly into bars or squares.
Nutrition Information
Serving size:  1 bar Calories: 170.5 Fat: 11.5g  Saturated Fat: 2.6g 
Carbohydrates: 13g   Sugar: 3.4g   Sodium: 114.8mg  Fiber: 3g   Protein: 8g
Picture


​If you made this recipe, please tag me @thesensiblevegan, #thesensiblevegan!

0 Comments
<<Previous
Forward>>

    About Tabatha James

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

    Vegan Categories

    All
    Holiday Dessert Ideas
    Vegan Appetizers And Sides
    Vegan Beverages
    Vegan Breakfast
    Vegan Burgers
    Vegan Desserts
    Vegan Energy Bars
    Vegan Meals
    Vegan Pizza
    Vegan Salad
    Vegan Smoothie Bowls
    Vegan Smoothies
    Vegan Snacks
    Vegan Soup

    RSS Feed

Powered by Create your own unique website with customizable templates.