Easy Vegan Recipes Using 10 Ingredients or Less - The Sensible Vegan

Black Bean and Kale Soup

10/3/2018

Vegan black bean soup

A couple of times a month my daughter, and I go to Panera Bread and pick up a couple of bowls of black bean soup. It's savory, well seasoned, and vegan, of course. Last week we stopped by there, and I was told that the black bean soup was no longer on the menu. The lady at the drive through recommended several other soups. When I asked if any of them were vegan she replied, "No."

My daughter was disappointed, so I told her that it meant we got to create our own recipe instead. She was very pleased with that idea. When creating my recipe, I decided to add kale to the mix. I figured, if it was amazing in my vegan chili, then it would be the perfect addition to my black bean soup!

This is a quick and simple recipe that is big on flavor and nutrition. It's always sad when non-vegan restaurants start removing items from their already limited vegan choices.

I am very pleased with how my recipe turned out. We paired it with some vegan grilled "cheese" sandwiches, and the meal was complete. Both my husband and daughter were very pleased at the results.

Vegan black bean soup

Spicy, savory, comforting, protein-powered, and only ten ingredients!

Author: The Sensible Vegan
Recipe Type: Soup
Cuisine: Vegan
Serving: 6

Ingredients

Four cans cooked black beans, 2 of the cans rinsed and drained
1/2 cup mild thick and chunky salsa
1/2 diced yellow onion
1 cup steamed kale
2 tsp cumin
1/2 tsp garlic powder
1 tsp cayenne pepper
1 tbsp nutritional yeast
1/2 tsp turmeric
1 tbsp chili powder

Instructions

Using a potato masher or food processor, puree the two cans of black beans that have been rinsed, drained, and cooked.
Add black beans and black bean puree to a large pot. I used the juice from two of the cans of black beans instead of vegetable broth to make the soup, but you can can rinse and drain all of the cans and use vegetable broth if that's your preference.
Add kale, onions, salsa, cumin, garlic powder, cayenne pepper, turmeric, nutritional yeast, and chili powder to the pot.
Bring to a boil.
Reduce heat to medium-low, and simmer for 20 minutes.
Serve and enjoy!

For Serving

Great paired with Daiya grilled cheese sandwiches.
Vegan sour cream
diced avocado
crushed tortilla chips

Nutrition Information
Serving size: 1.5 cup Calories: 332 Fat: 1.4g Saturated Fat: 0g
Carbohydrates: 60.6g Sugar: 3.7g Sodium: 232.5mg Fiber: 15.2g Protein: 19.8g

Vegan Buffalo Cauliflower

9/9/2018

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.

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!

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

Vegan Taco Pizza

9/9/2018

Vegan Taco Pizza

Last week was an exciting week. It's always great to receive product samples, and I was anticipating my package from VIVOTRIBE. The company makes ready-to-eat organic beans with flavors like Chimichurri, Pad Thai, and Miso Ginger. I was extremely impressed with the products, and I will do a seperate review post soon.

The first one I sampled was the Chimichurri. It's high in protein and packed with fresh flavors like organic parsley, organic cilantro, organic garlic, and fresh organic black beans.

The delicious flavors immediately reminded me of tacos, but I had decided to make vegan pizza for dinner. So, I decided to combine my love for both foods, and I created a taco pizza.

This is a quick and easy vegan recipe. You can use your creativity to customize it, and make it your own. I look forward to hearing from you!

Vegan Taco Pizza

Festive, flavorful, speedy, spicy, and only nine ingredients to make!

Author: The Sensible Vegan
Recipe Type: Entree
Cuisine: Vegan
Serving: 2

Ingredients

One ( 2-count) package organic Stonefire Naan vegan crusts
3 tbsps BeanVivo Chimichurri Black Beans
1 tbsp vegan sour cream
1/4 cup diced tomatoes
1/4 cup sliced avocado
1/4 cup shredded lettuce
1/4 cup Daiya Classic Blend shreds
1/4 cup diced red onion
1/4 cup sliced jalapeno peppers

Instructions

Preheat oven to 400.
Spread vegan sour cream atop crust.
Spread Chimichurri beans atop crust.
Evenly add lettuce, tomatoes, avocado, and onions.
Bake 5-10 minutes.
Remove from oven and sprinkle with Daiya cheese.
Top with jalapeno peppers.

Nutrition Information
Serving size: 1/2 Naan Calories: 259 Fat: 10.8g Saturated Fat: 2.9g
Carbohydrates: 28g Sugar: 3.2g Sodium: 437mg Fiber: 4g Protein: 7g

BBQ Seitan Pizza

8/6/2018

Seitan Pizza

I have been on a seitan kick lately. We made vegan quesadillas using it, and that was a huge success. Since it was pizza night, I thought, why not give it a try on a pizza? The results had me thinking, "Why didn't I think of this sooner?" I mean, my BBQ chick'n pizza was the best by far, until I made this pizza. It is now my favorite and my husband's absolute favorite as well. He actually asked me to make it for lunch the next day, too.

Although this dish tastes absolutely amazing, I had to change a few things once I started calculating the nutrition information. The only thing I do not like about the recipe is that it is 900 mg of sodium per serving. YIKES! When I am shopping in stores, if I want to buy a packaged meal I always make sure the sodium is less than 500 mg per serving, If it's more than that, then I won't buy it. So basically, I would not purchase this pizza at the store because of the sodium content.

Granted, we barely consume sodium in our diet. The recommended daily allowance for sodium is between 1500 mg-2300 mg per day according to the American Heart Association, but then again that same organization also recommends eating meat and dairy so....Anyway, since I don't consume much sodium daily, I was not worried too much about the sodium content this time. But, for those watching their sodium intake I would: (a) cut the serving of cheese and seitan in half the next time I make it and use a different crust (the Stonefire Naan crust was 440 mg of sodium per serving) (b) make my own seitan and crust.

The best thing about this pizza is what I top it with after it comes out of the oven, Ol' Dirty Sheets Hot Sauce! I received a bottle of it in my swag bag when I spoke at The Cleveland Vegfest in Ohio. This stuff is the absolute truth! I use it on pizza, burritos, steamed veggies, etc. I need to get more because my bottle is on it's last leg. If you love hot sauce, this brand is unlike any brand I have ever tasted. You have to try it for yourself. You''ll thank me later.

spinach and vegan cheese pizza

Of course, I cannot leave out my daughter! This is the pizza she made. She loves cooking and made this spinach and vegan cheese pizza.

Sweet, spicy, cheesy, packed with protein, and only six ingredients to make!

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

Ingredients

Two ( 2-count) packages organic Stonefire Naan vegan crusts
4 tbsp low sodium BBQ sauce
1/2 cup diced red onion
1/2 cup baby spinach
1/2 cup Daiya cheddar style shreds
2/3 cups seitan strips
2 tbsp hot sauce (optional) My favorite is Ol' Dirty Sheets!

Instructions

Preheat oven to 400.
Open package of seitan, place in bowl, and coat with 2 tbsps BBQ sauce.
Set aside.
Top crust with 1 tbsp BBQ sauce.
Sprinkle evenly 1/4 cup Daiya cheddar shreds, 1/4 cup red onion, 1/4 cup cup baby spinach, and top with 1/4 cup BBQ seitan strips.
Bake for 7-9 minutes.

For Serving

Drizzle with hot sauce and enjoy!

Nutrition Information
Serving size: 1/2 Naan Calories: 440 Fat: 14.5g Saturated Fat: 3.5g
Carbohydrates: 55g Sugar: 13.7g Sodium: 900mg Fiber: 5g Protein: 21g

Seitan Quesadillas

7/29/2018

Seitan recipe idea

I was standing in Whole Foods the other day waiting on the person in front of me to choose their item out of the mock meat section. As they blankly stared into the glass, I knew they would be a while. I finally said "excuse me" and proceeded to grab two packages of seitan. They looked at me and said, "What are you gonna do with that?" I love when people ask me food questions! I proceeded to let them know and educated them about the product. They were so excited, I was happy, and I was feeling great about gaining a few new followers to my blog.

Seitan is such a quick, versatile, inexpensive, and high-protein ingredient. It is made from cooked wheat gluten. I have used it in many meals, and on this particular day I wanted to make vegan quesadillas. My husband liked the idea, so we made it a family event. My husband, daughter, and I had a blast creating this meal, and I hope you enjoy the recipe!

Seitan recipe

Flavorful, filling, guac-tastic, nutritious, and only seven ingredients to make!

Author: The Sensible Vegan
Recipe Type: Entree
Cuisine: Vegan
Serving: 6

Ingredients

One package (12 count) Ezekiel 4:9 Sprouted whole grain tortillas
1 package WestSoy by Yves Seitan Strips
1 tbsp extra virgin olive oil
1 cup black beans
1 cup diced red onion
1 cup guacamole ( my homemade guac includes two avocados, diced red onion, fresh lime juice, and a pinch of sea salt (optional)
1 1/2 cups Daiya Mozzarella-Style shreds

Instructions

Add 1 tbsp extra virgin olive oil to skillet on medium heat.
Place tortilla in skillet.
Sprinkle evenly 2 tbsp cheese, 2 tbsp black beans, 1 tbsp red onion, 2, tbsp seitan strips, 1 tbsp guac, and 2 more tbsp cheese.
Place another tortilla on top and press with a spatula.
Allow to cook for 1 minute while pressing.
Flip tortilla with spatula and press for another minute until golden brown.

For Serving

Vegan sour cream, guacamole, mixed greens, and pico de gallo

Nutrition Information
Serving size: 1 whole quesadilla Calories: 398 Fat: 11g Saturated Fat: 3.5g
Carbohydrates: 70.5g Sugar: 2g Sodium: 430mg Fiber: 10.3g Protein: 23.2g

Raw Vegan Taco Salad

7/3/2018

Raw Vegan Taco Salad

Burrito bowls, burritos, nachos, and salads are some of my favorite vegan recipes to make. I just finished my 21 Day Vegan Challenge group, and during the last week of the group I ate only a raw vegan diet. I felt really great, and I decided to start incorporating more raw meals into my week. I had decided to make taco salad for dinner, so I made a raw version and another version with tofu as well. Normally I make walnut meat, but I was out of walnuts. So, I improvised and hoped for the best. I used cashews instead, and I am so glad that I did! I will probably use cashews for this recipe from now on. The sweetness of the cashews combined with the seasoning that I used made the salad extraordinary.

Cashew Meat

I don't know why I didn't think of making cashew meat before now! Sometime the best recipes happen accidentally. Occasionally I have a bunch of ingredients to put together, and I think it's going to make the best recipe...and it doesn't happen. I don't do that often, but sometimes what I think is great in my head doesn't translate as greatness to my taste buds with the finished product. Trial and error. Anyway, if you like cashews I think you will be pleased with this recipe.

Vegan taco salad

Fresh, zesty, packed with protein and fiber, and only 10 ingredients to make!

Author: The Sensible Vegan
Recipe Type: Raw Salad
Cuisine: Vegan
Serving: 1

Ingredients

3 cups baby romaine lettuce
1 cup (chopped salad kit containing chopped green cabbage, romaine, carrots, and green onions. Using a salad kit saves time!)
1/4 cup diced red onion
1/2 avocado
1/4 cup grape tomatoes sliced
1 cup cashews
3 tbsps chili powder
1/2 tsp cumin
1/2 tsp garlic powder
2 tbsps lime juice

Instructions

Soak cashews in warm water for 30 min. Drain and place into food processor.
Add lime juice to processor, and pulse until cashews reach a creamy, meaty, consistency.
Remove from processor, and stir in cumin, garlic powder, and chili powder. Set aside.
Add romaine lettuce and chopped salad to plate, and top with avocado, diced red onion, and tomatoes.
Spoon cashew meat atop salad.
Adjust recipe to make more servings. Enjoy!

Nutrition Information
Serving size: 1 salad Calories: 187 Fat: 12g Saturated Fat: 2g
Carbohydrates: 25g Sugar: 3.7g Sodium: 171mg Fiber: 12g Protein: 8.5g

BBQ Veggie Burgers

5/28/2018

Barbecue veggie burger

Out of all of my recipes, I enjoy making veggie burgers the best, and vegan pizzas are a close second place. I am so happy to see that more and more stores are carrying a variety of plant based burgers. I am also seeing restaurants starting to add them to the menu. Times are changing! It's fun eating out and trying out the latest veggie burger, but my favorite by far is homemade.

Usually around the spring and summer holidays I hear conversations about grilling out and burgers and what not. People excitedly talk about what they are putting on the grill, and that is when I mention veggie burgers. I am amazed at the comments, and people often ask for recommendations. When I tell them I make my own, they genuinely ask, "Well, how do you do that?" I share my recipe, and a day or two later I get a message where someone excitedly tells me that the veggie burgers were a hit and tasted better than meat burgers.

I love hearing these reports, and it is encouraging to be able to let people know that they can add plant based options to the menu. It's another seed planted. These burgers are a variation of my original sweet potato black bean burger recipe.

veggie burger ingredients

This is a quick and easy veggie burger recipe packed with protein, fiber, and an abundance of flavor. You just add all of the ingredients to one bowl, form your burgers, and grill away!

Vegan veggie burger

Thick, juicy, protein-packed and only nine ingredients to make.

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

Ingredients

1 1/2 cups cooked wild rice
2 1/2 cups cooked sweet potatoes
2 1/2 cups cooked black beans
1/2 cup whole wheat panko bread crumbs
1/2 cup diced red onion
2 tbsp barbecue sauce pepper
1/4 tsp garlic powder
2 tsp cumin
1 tbsp balsamic vinegar

Instructions

Preheat oven to 375.
In a large bowl add rice, sweet potatoes, black beans, red onion, bread crumbs, and bbq sauce.
Mix until thoroughly combined. I mix my burgers by hand.
Add in garlic powder, cumin, and balsamic vinegar.
Combine ingredients evenly and form equally shaped balls. (6-8 med. burgers)
Grill or place onto baking pan evenly spaced and press to form into burgers.
Cook for 20 min. Flip Burgers, and cook for another 20 min.

For Serving
Fries
Guacamole
Vegan Cheese
Lettuce
Tomato
Ketchup
Buns or Rolls

Nutrition Information
Serving size: 1 burger Calories: 213 Fat: 1g Saturated Fat: 0g
Carbohydrates: 41.3g Sugar: 4.4g Sodium: 69.4mg Fiber: 5g Protein: 6.4g

Dark Chocolate Pretzel Bark

5/21/2018

Blue Mountain Organics

I received some amazing products from Blue Mountain Organics. The company sent me the organic almond and organic cashew My Nutty Mylk to try. In addition to being USDA certified organic, they are also PALEO friendly, dairy free, contain no additives, gluten free, and Non GMO. I look forward to using them in sauces, savory dishes, and vegan desserts as well. Since I was responsible for bringing dessert to a work function, I decided to incorporate the cashew mylk into my recipe.

Dark Chocolate Bark Recipe

I had a few different dessert ideas, but I finally decided to make the chocolate bark with my daughter's help. We had so much fun making the chocolate peppermint bark during the holidays, and I knew that this would be a blast as well. This recipe does not require many ingredients, and it's definitely kid friendly. In between munching on the dark chocolate peanut gems, we stirred, sprinkled, and made this recipe come to life. The creamy cashew mylk is so silky, rich and smooth that it made me think of at least four other recipes where it will be featured in the near future.

Dark Chocolate Pretzel Bark

Rich, smooth, creamy, crunchy, sweet, nutty, and only five ingredients to make!

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

Ingredients

1 10 oz. bag dark chocolate chunks
1/2 cup mini pretzels
1/4 cup Unreal dark chocolate peanut gems
1.5 tsps "My Nutty Mylk" organic cashew
1 tbsp powdered sugar

Instructions

Melt chocolates in a bowl at 30 sec. intervals in the microwave, or on the stovetop in a double boiler.
Place parchment paper in a shallow baking dish. ( I used an oblong 2-quart baking dish.)
Pour chocolate into dish and tilt to spread evenly.
Sprink in pretzels.
Distribute chocolate peanut gems evenly.
Place in freezer for 20 min.
In a separate bowl combine cashew mylk and powdered sugar. Stir and microwave for one min.
Stir until smooth and creamy to eliminate pieces of powdered sugar.
Remove bark from freezer.
With a fork, drizzle cashew cream topping across bark.
Refrigerate for 1-2 hours.
To break the bark: I lift it in the parchment to avoid making fingerprints, and drop it into the dish which causes it to shatter. Since the bark is fairly thin, you may also choose to slice it with a knife as well.

Nutrition Information
Serving size: 2 pieces Calories: 177 Fat: 12.3g Saturated Fat: 7.7g
Carbohydrates: 17g Sugar: 8.4g Sodium: 37mg Fiber: 4g Protein: 3g

BBQ Chickpea Salad

4/7/2018

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

Five Fabulous Vegan Pizza Recipes

3/17/2018

Who doesn't love a fresh, hot, tasty, cheesy pizza? I know I do...minus the dairy cheese, of course! Being vegan doesn't prevent me from enjoying one of my favorite meals, and I have created several plant based pizza recipes that will blow your mind...and there was no animal cruelty involved in the process!

Vegan cheeseburger pizza

Cheeseburger Avocado Pizza

This recipe uses only 10 ingredients like vegan cheddar shreds, vegan crumbles, spicy black beans, baby spinach, red onions, and avocado. Your taste buds with definitely thank you! It's both nutritious and amazingingly delicious.

Thai pizza

Thai Chick'n Pizza

Tofurky never ceases to amaze me with outstanding, quality products. The Thai Basil Slow Roasted Chick'n is no exception. The creamy, herb garlic tree nut cheese used in this six-ingredient recipe melts in your mouth and makes is extremely hard to eat just one serving. It's simply savory and superb!

Spicy vegan pizza

Spicy Guacamole Pizza

Break away from the traditional tomato-based pizza sauce with this zesty combination. This pizza brings the heat with a spicy guacamole base, spicy black beans and a nice balance of sweet corn and fresh, sliced tomatoes. This quick and easy vegan pizza recipe only takes six ingredients to make.

Vegan chicken pizza

Spicy Kale and Chick'n Pizza

If you haven't noticed by now, I thoroughly enjoy spicy food. What better way to top off this flavor fest than sriracha hot sauce? The flavor combination of this pizza is off the charts. With toppings like Tofurky Barbecue Slow Roasted Chick'n, steamed kale, diced red onions, and vegan mozzarella shreds, this pie is sure to please your non-vegan friends and family as well.

Vegan veggie pizza

Roasted Veggie Sriracha Pizza

For this veggie-fied pie, I combined steamed broccoli, red onions, peppers, and baby bella mushrooms. Of course it wasn't complete until I added sriracha hot sauce, which is totally optional if you do not like all the heat. This 10 ingredient vegan pizza recipe will truly tantalize your taste buds!