4 Quarantine Vegan Recipes | Vegan Pantry Meals Challenge
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Recipes in this Video
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veganplant-baseddairy-freeegg-freegluten-freenut-freesoy-free
This dish highlights the resourcefulness of vegan cooking, making use of pantry staples commonly found in American households. It reflects a growing trend towards plant-based meals that are both nutritious and environmentally friendly. As more people embrace veganism, variations of this dish have emerged globally, adapting local ingredients and flavors.
Ingredients
- ●canned chickpeas
- ●canned tomatoes
- ●onion
- ●garlic
- ●bell pepper
- ●spinach
- ●olive oil
- ●cumin
- ●paprika
- ●salt
- ●black pepper
- ●lemon juice
- ●fresh parsley
- ●rice
- ●vegetable broth
Instructions
- 1Heat olive oil in a large skillet over medium heat until shimmering.
- 2Add chopped onion and sauté until translucent, about 3-4 minutes.
- 3Stir in minced garlic and cook until fragrant, about 1 minute.
- 4Add diced bell pepper and cook until softened, about 5 minutes.
- 5Stir in canned chickpeas and canned tomatoes, including their juices.
- 6Season with cumin, paprika, salt, and black pepper; mix well.
- 7Simmer for 10 minutes, allowing flavors to meld.
- 8Add fresh spinach and cook until wilted, about 2-3 minutes.
- 9Stir in lemon juice and chopped parsley just before serving.
- 10Serve over cooked rice or with crusty bread.
Ingredient Alternatives
canned chickpeas
Healthier: dried chickpeas
Cheaper: canned beans
Dried chickpeas are more economical and can be cooked in bulk.
canned tomatoes
Healthier: fresh tomatoes
Cheaper: crushed tomatoes
Fresh tomatoes provide a fresher taste while crushed tomatoes are often cheaper.
olive oil
Healthier: avocado oil
Cheaper: canola oil
Canola oil is a less expensive option for cooking.
spinach
Healthier: kale
Cheaper: frozen spinach
Frozen spinach is often more affordable and has a longer shelf life.
Techniques
sautéingmixingsimmering
Equipment
large skilletcutting boardknifemeasuring spoonscooking pot
🌶️🌶️🌶️Low
Ingredients
- ●1 cup brown rice
- ●2 cups vegetable broth
- ●1 can black beans, drained and rinsed
- ●1 cup corn kernels (fresh or frozen)
- ●1 red bell pepper, diced
- ●1 green bell pepper, diced
- ●1 small onion, diced
- ●2 cloves garlic, minced
- ●1 tsp cumin
- ●1 tsp chili powder
- ●1/2 tsp smoked paprika
- ●Salt and pepper to taste
- ●1 avocado, diced (for topping)
- ●Fresh cilantro, chopped (for garnish)
- ●Lime wedges (for serving)
Instructions
- 1Rinse the brown rice under cold water until the water runs clear.
- 2In a medium pot, combine the brown rice and vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for about 45 minutes or until the rice is tender and the liquid is absorbed.
- 3In a large skillet, heat a splash of water or vegetable broth over medium heat. Add the diced onion and garlic, sautéing until the onion is translucent.
- 4Add the diced red and green bell peppers to the skillet and cook for another 5 minutes until they are tender.
- 5Stir in the black beans, corn, cumin, chili powder, smoked paprika, salt, and pepper. Cook for an additional 5 minutes, stirring occasionally.
- 6Once the rice is cooked, fluff it with a fork and add it to the skillet with the vegetable mixture. Stir to combine all ingredients well.
- 7Taste and adjust seasoning if necessary. Cook for another 2-3 minutes to heat everything through.
- 8Remove from heat and serve topped with diced avocado, fresh cilantro, and lime wedges.
Equipment
Medium potLarge skilletMeasuring cupsMeasuring spoonsCutting boardKnife
🌶️🌶️🌶️Low
veganvegetariandairy-freeegg-freegluten-freenut-freesoy-free
Ingredients
- ●1 can (15 oz) chickpeas, drained and rinsed
- ●1/4 cup vegan mayonnaise
- ●1 tbsp Dijon mustard
- ●1 tbsp lemon juice
- ●1/2 cup celery, diced
- ●1/2 cup red onion, diced
- ●1/4 cup dill pickles, diced
- ●1/4 cup fresh parsley, chopped
- ●1/2 tsp garlic powder
- ●1/2 tsp onion powder
- ●Salt and pepper to taste
Instructions
- 1In a large mixing bowl, mash the chickpeas with a fork or potato masher until they are mostly broken down but still have some texture.
- 2Add the vegan mayonnaise, Dijon mustard, and lemon juice to the mashed chickpeas and mix well until combined.
- 3Stir in the diced celery, red onion, dill pickles, and fresh parsley until evenly distributed.
- 4Season the mixture with garlic powder, onion powder, salt, and pepper to taste.
- 5Mix everything together until well combined and adjust seasoning if necessary.
- 6Cover the bowl with plastic wrap and refrigerate for at least 30 minutes to allow the flavors to meld.
- 7Serve the chickpea salad on a bed of greens, in a sandwich, or with crackers as desired.
Equipment
mixing bowlfork or potato mashermeasuring cupsmeasuring spoons
Ingredients
- ●200g spaghetti
- ●4 cloves garlic, thinly sliced
- ●1/2 cup olive oil
- ●1/2 tsp red pepper flakes
- ●1/4 cup fresh parsley, chopped
- ●Salt to taste
- ●Parmesan cheese for serving (optional)
Instructions
- 1Cook the spaghetti according to package instructions in a large pot of salted boiling water until al dente. Drain and set aside, reserving 1/2 cup of pasta water.
- 2In a large skillet, heat the olive oil over medium heat.
- 3Add the sliced garlic to the skillet and sauté until golden brown, about 2-3 minutes. Be careful not to burn the garlic.
- 4Stir in the red pepper flakes and cook for an additional 30 seconds to release their flavor.
- 5Add the cooked spaghetti to the skillet, tossing to coat in the garlic oil.
- 6If the pasta seems dry, add a little reserved pasta water until desired consistency is reached.
- 7Season with salt to taste and add the chopped parsley, tossing to combine.
- 8Serve immediately, topped with grated Parmesan cheese if desired.
Equipment
large potskilletcolanderserving spoon
🌶️🌶️🌶️Medium
veganplant-baseddairy-freeegg-freegluten-freenut-freesoy-free
Ingredients
- ●1 tablespoon olive oil
- ●1 medium onion, diced
- ●2 cloves garlic, minced
- ●1 bell pepper, diced
- ●1 can (15 oz) black beans, drained and rinsed
- ●1 can (15 oz) kidney beans, drained and rinsed
- ●1 can (15 oz) corn, drained
- ●1 can (28 oz) diced tomatoes
- ●2 cups vegetable broth
- ●2 tablespoons taco seasoning
- ●1 teaspoon cumin
- ●1 teaspoon chili powder
- ●Salt and pepper to taste
- ●Fresh cilantro for garnish
- ●Avocado slices for serving
Instructions
- 1Heat olive oil in a large pot over medium heat.
- 2Add diced onion and sauté until translucent, about 5 minutes.
- 3Stir in minced garlic and diced bell pepper, cooking for another 2-3 minutes.
- 4Add black beans, kidney beans, corn, diced tomatoes, and vegetable broth to the pot.
- 5Stir in taco seasoning, cumin, chili powder, salt, and pepper.
- 6Bring the mixture to a boil, then reduce heat and let it simmer for 20-25 minutes.
- 7Taste and adjust seasoning if necessary.
- 8Serve hot, garnished with fresh cilantro and avocado slices.
Equipment
large potwooden spoonmeasuring cupsmeasuring spoons
🌶️🌶️🌶️Low
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