Plant-based cooking continues to gain popularity for its health benefits, environmental impact, and the vibrant flavors it brings to the table. Whether you’re a seasoned vegan or simply looking to incorporate more plant-based meals into your diet, these five recipes promise to tantalize your taste buds while showcasing the versatility of ingredients found at your local co-op.
Let’s get cooking with ingredients you can find at your local co-op. These recipes are all about keeping it simple and tasty, so let’s jump right in!
1. Green Bean Pasta with Cashew Pesto
Ingredients:
- 1 lb pasta (spaghetti or fusilli work great)
- 1 cup green beans, trimmed and halved
- 1 cup fresh basil leaves
Instructions:
- Cook pasta according to package instructions. In the last 3 minutes of cooking, add green beans to the boiling water.
- While pasta cooks, blend basil leaves, cashews, a pinch of salt, and a splash of water in a blender until smooth.
- Drain pasta and green beans, reserving a bit of pasta water.
- Toss pasta and green beans with cashew pesto until well coated. Add reserved pasta water if needed for a creamy consistency.
- Serve hot and enjoy the creamy goodness!
2. Vegan Macaroni and Cheese
Ingredients:
- 1 large russet potato, peeled and cut into ½-inch cubes (about 1½ cups)
- 1 cup diced carrots
- ½ cup diced yellow onion
- 1 teaspoon ground turmeric (or 1 tablespoon finely chopped fresh turmeric root)
- 3 cloves garlic, minced
- ½ cup raw cashews, soaked in water for at least 2 hours or overnight
- ½ cup nutritional yeast
- 1 teaspoon sea salt
- 4 ounces dried whole-wheat or gluten-free pasta
- Freshly ground black pepper
Instructions:
- Cook the Pasta: Boil a large pot of salted water. Add the pasta and cook according to the package directions until al dente. Drain and set aside.
- Prepare the Vegetables: In a medium saucepan, combine the chopped potato, carrots, and onion. Cover with water and bring to a boil. Reduce the heat and simmer until the vegetables are tender, about 10-12 minutes. Drain thoroughly.
- Blend the Sauce: In a high-speed blender or food processor, combine the cooked vegetables, minced garlic, soaked and drained cashews, nutritional yeast, sea salt, and ground turmeric. Blend until smooth and creamy, adding a little water if necessary to achieve the desired consistency. Adjust seasoning with freshly ground black pepper.
- Combine Pasta and Sauce: Return the drained pasta to the pot or a large mixing bowl. Pour the creamy sauce over the pasta and stir until well combined.
- Serve: Serve immediately, and add extra black pepper if desired.
3. Lentil Vegetable Soup
Ingredients:
- 1 tbsp olive oil
- 1 large onion, diced
- 2 cloves garlic, minced
- 2 carrots, peeled and diced
- 2 celery stalks, diced
- 1 red bell pepper, diced
- 1 medium potato, peeled and diced
- 1 cup red lentils, rinsed
- 1 can (14.5 oz) diced tomatoes, with their juice
- 4 cups vegetable broth (or water)
- 1 tsp ground cumin
- 1 tsp smoked paprika
- 1/2 tsp ground turmeric
- 1/2 tsp dried thyme
- 1/2 tsp dried basil
- Salt and freshly ground black pepper, to taste
- 1 cup spinach or kale, chopped (optional)
- 1 tbsp lemon juice (optional, for a bit of brightness)
Instructions:
- Sauté the Vegetables: Heat the olive oil in a large pot over medium heat. Add the diced onion and cook for 5 minutes until softened and translucent. Stir in the minced garlic and cook for another 1-2 minutes.
- Add the Vegetables: Add the carrots, celery, red bell pepper, and potato. Cook for about 5 minutes, stirring occasionally.
- Add Spices and Lentils: Stir in the cumin, smoked paprika, turmeric, thyme, and basil. Cook for 1 minute to toast the spices. Add the red lentils and mix well.
- Add Liquids: Pour in the diced tomatoes with their juice and the vegetable broth (or water). Bring the mixture to a boil.
- Simmer: Reduce the heat to low, cover, and let it simmer for about 25-30 minutes, or until the lentils and vegetables are tender.
- Add Greens and Finish: If using spinach or kale, stir it in and cook for an additional 2-3 minutes until wilted. Stir in the lemon juice, if using, and adjust seasoning with salt and pepper to taste.
- Serve: Ladle the soup into bowls and serve hot. Enjoy it with a slice of whole-grain bread or a sprinkle of fresh herbs if desired.
4. Greens and Things Sandwiches with Carrot Hummus
Ingredients:
- Whole grain bread or your favorite sandwich bread
- Fresh greens (lettuce, spinach, arugula)
- Sliced tomatoes
- Sliced cucumber
- Carrot hummus (store-bought or homemade)
Instructions:
- Spread carrot hummus generously on slices of bread.
- Layer with fresh greens, sliced tomatoes, and cucumber.
- Close the sandwich and slice in half or quarters.
- Enjoy a crunchy, veggie-packed delight!
5. Sneaky Chickpea Burgers
Ingredients:
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cup grated carrot
- 1 cup finely chopped spinach (or kale)
- 1/2 cup finely chopped onion
- 2 cloves garlic, minced
- 1/2 cup rolled oats
- 1/4 cup whole wheat flour (or all-purpose flour)
- 1/4 cup grated cheese (optional, for added flavor)
- 1 egg, beaten (or 1 tbsp ground flaxseed mixed with 3 tbsp water as a vegan alternative)
- 1 tbsp soy sauce (or tamari for gluten-free)
- 1 tsp ground cumin
- 1 tsp smoked paprika
- 1/2 tsp ground turmeric
- 1/2 tsp black pepper
- Salt, to taste
- 1-2 tbsp olive oil (for frying)
Instructions:
- Prepare the Veggies: In a medium bowl, mix the grated carrot, chopped spinach, chopped onion, and minced garlic.
- Mash the Chickpeas: In a large bowl, mash the chickpeas with a fork or potato masher until mostly smooth but still slightly chunky.
- Combine Ingredients: Add the grated veggies to the mashed chickpeas. Stir in the rolled oats, flour, cheese (if using), beaten egg (or flaxseed mixture), soy sauce, cumin, smoked paprika, turmeric, black pepper, and salt. Mix until everything is well combined and forms a cohesive mixture. If the mixture is too wet, add a bit more flour or oats.
- Form Patties: Divide the mixture into 4-6 portions and shape them into patties. If the mixture is too sticky, you can wet your hands slightly or dust them with a bit of flour.
- Cook the Patties: Heat olive oil in a skillet over medium heat. Cook the patties on each side for about 4-5 minutes, or until they are golden brown and crispy. Be careful when flipping them as they can be a bit delicate.
- Serve: Serve the patties on buns with your favorite toppings and condiments. They pair well with lettuce, tomato, avocado, and a tasty sauce like hummus or yogurt-based dressing.
