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

Vegan Recipes: 10 Ingredients or Less

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Vegan Broccoli and Chick'n Penne

3/19/2020

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Vegan Chicken Recipe
Meal prepping is a normal routine in our home. From veggie bowls to salads, meal prepping saves us a lot of time and money. One of my favorite prep meals is pasta. Pasta is inexpensive, loaded with protein and fiber, and can be customized into many different recipes. I usually make a large pot of pasta that typically lasts four or five days. This recipe is a family favorite.
vegan chicken strips
I use Gardein chick'n strips in many recipes. It's great in vegan quesadillas as well. I just tossed them in a little avocado oil for this recipe, and they browned perfectly. They are packed with protein and can be seasoned to suit your taste. I usually add a little chili powder and lime if I am using them with tacos or burritos and saute them in a pan with onions and peppers.
vegan pasta
Savory, cheesy, flavorful, and only eight ingredients.

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


​Ingredients:
  • 3 lbs whole wheat penne rigate pasta
  • 1 package Gardein chick'n strips
  • 3 15 oz. jars Simple Truth Vegan Alfredo
  • 2 cups broccoli florets
  • 1tbsp garlic powder
  • 1tbsp nutritional yeast
  • 1 tsp sea salt to salt the water when cooking pasta (optional)
  • 1 tbsp avocado oil
Directions:
  • Prepare chick'n strips as stated on packaging using avocado oil. Cut strips into thirds once cooked. Set aside.
  • Prepare steamed broccoli. Set aside.
  • Cook penne pasta. Drain pasta.
  • Combine alfredo sauce, steamed broccoli, and chick'n with pasta.
  • Add garlic powder and nutritional yeast.
  • Stir ingredients until evenly combined.
For Serving:
Baked sprouted grain garlic bread

Nutrition Info: Serving size 2 cups   Calories: 416   Fat: 3.1 g    Saturated Fat: 0g    Protein: 13g  Sugar: 5.8g    Fiber: 7.3g   Sodium: 195mg   Carb: 60g
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Vegan Hot Chocolate

12/17/2019

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During this time of year I love stopping by Starbucks to get a vegan peppermint hot chocolate with coconut milk. It's one of my favorite holiday beverages, and I am so happy that Starbucks is starting to offer more vegan options. It's an occasional treat because those dollars start to add up if you're regularly spending $5 or $6 on a cup of hot chocolate. 

A lot of times during different holiday events at my daughter's school I have had to make vegan hot chocolate mix for her and send it to school. Last night we were at home, and I noticed that I had all of the ingredients to make our own hot chocolate so we did. I had plenty of cocoa powder left over from my vegan brownie recipe. 


Being that I love all things spicy, I decided to be adventurous and top mine with a pinch of cayenne pepper while my daughter watched with an I-can't-believe-you-did-that look on her face. Needless to say, the finished product was fantastic, so I wanted to share it with you! The hot chocolate is rich and sweet, and then you get the kick of cayenne. It's perfect if you like spicy drinks. If not you can certainly leave off the cayenne.
vegan hot chocolate
​Rich, creamy, sweet, spicy, and only five ingredients.

Author: The Sensible Vegan
Recipe Type: Drink
Cuisine: Vegan
Serving: 1

​Ingredients:
  • 1 tbsp unsweetened cocoa powder
  • 1 cup unsweetened almond milk
  • 2 tbsps confectioners powdered sugar by Wholesome
  • a pinch of cinnamon
  • a pinch of cayenne pepper
Directions:
  • Pour milk into a microwave safe mug and microwave for two minutes. 
  • Stir in cocoa powder and cinnamon until smooth and creamy. 
  • Stir in powdered sugar. (Sweeten to your desired taste.)
  • I topped mine with a handful of Dandies marshmallows. This is totally optional.
  • Add the pinch of cayenne and enjoy.
Nutrition Info: Serving size 1 cup   Calories: 115   Fat: 3.5 g    Saturated Fat: 0.5g    Protein: 2g  Sugar: 16g    Fiber: 3g   Sodium: 150mg   Carb: 20g
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5-Ingredient Chocolate Chunk Granola

8/31/2019

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Easy vegan granola
Granola is a staple in our home. We eat granola bars, granola bites, granola cereal, and love making our own vegan granola as well. When we're not making our own, we absolutely love Made Good products. This recipe contains some of my favorite ingredients: dates, dark chocolate, and protein powder.


vegan granola ingredients
People often talk about vegan food being too complicated, tedious, and expensive. One of the most inexpensive and versatile vegan foods are oats. They can be used a variety of ways, and they are nutritious and filling as well. I used gluten-free rolled oats to prepare this recipe. You can toast them before adding them to the recipe or leave them raw. I prefer leaving them raw.

Dark chocolate finds its way into many of my vegan dessert recipes. It's not too sweet, packed with antioxidants, and adds the perfect touch to the granola bars. 

This recipe is a hit with my husband and daughter, and I hope you love it, too! I am happy to make wholesome granola for my family. In the past when I was not as mindful about ingredients and picked just any old granola off the shelves, I was basically basing it off the price of the product versus the health benefits and quality.

Sadly, there are a vast number of granola products on store shelves packed with preservatives, GMO-ingredients, and a long list of other ingredients that help preserve the shelf life by being laden with chemicals. There are quite a few with "wholesome" "all-natural" and "made with whole-grain" on the packaging. These terms do not always ensure a healthy or clean product. That is a definite marketing ploy.

When I started reading labels and ingredients and researching what the chemicals can do to our bodies, I woke up. I am so glad I did! For this reason I love preparing our own snacks and meals so I know exactly what I am using in my recipes. 
Vegan chocolate granola
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Sweet, simple, and only five ingredients.

Author: The Sensible Vegan
Recipe Type: Snack
Cuisine: Vegan
Serving: 14


​Ingredients:
  • 1 and 1/2 cups pitted dates
  • 7 tbsps dark chocolate chunks
  • 1 scoop Just Pea protein powder
  • 1 cup gluten-free sprouted rolled oats
  • 1 packet Justin's Chocolate Hazelnut butter 
Directions:
  • Pulse the dates in a food processor until they turns clumpy and dough-like. 
  • Add the dates, 5 tablespoons of chocolate chunks, protein powder, and oats to a large bowl, and set aside.
  • Melt the nut butter for 30 seconds, and pour it over the ingredients in the bowl.
  • Evenly combine the ingredients, breaking apart the clumps of dates and distributing them evenly.
  • Press granola evenly into a glass baking dish.
  • Melt two tablespoons of chocolate chunks at 30 second increments in microwave.
  • With a fork, drizzle the chocolate atop the granola.
  • Refrigerate for 30 minutes.
  • Cut into 14 bars (depending on the size of your dish) and serve. You may have to adjust the recipe for number of servings made and nutritional information.
  • Store remainder in freezer or airtight container.

Nutrition Info: Serving size 1 bar   Calories: 200   Fat: 4 g    Saturated Fat: 2.5g    Protein: 4g  Sugar: 14g    Fiber: 3.4g   Sodium: 20mg   Carb: 23g

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BBQ Tofu Pizza

7/21/2019

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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
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Easy Vegan Curry

7/17/2019

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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
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Easy Vegan Stir Fry

6/13/2019

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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
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Raw Vegan Fruit Pie

6/3/2019

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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
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Fish-free Tuna Salad

4/28/2019

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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. 
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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
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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
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Teriyaki Chick'n Stir Fry

3/20/2019

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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.
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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
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Mango Habanero Burgers

2/12/2019

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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
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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

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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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