Elizabeth Cooke - Quick and Easy Vegan Meals: With Foods You Already Have in Your House

Elizabeth Cooke

Quick and Easy Vegan Meals: With Foods You Already Have in Your House

First published by EEEnt 2023

Copyright 2023 by Elizabeth Cooke

All rights reserved. No part of this publication may be reproduced, stored or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise without written permission from the publisher. It is illegal to copy this book, post it to a website, or distribute it by any other means without permission.

Second edition

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Welcome to Quick and Easy Vegan Meals: With Foods You Already Have in Your House. In this book, well show you how to create tasty, healthy, and affordable vegan meals using ingredients that you probably already got in your home pantry or refrigerator.

Eating vegan doesnt have to be complicated or expensive. With just a few clean ingredients and some creativity, you can whip up delicious vegan meals that will satisfy your taste buds and keep your body nourished.

I want to THANK YOU for reading my book, please CLICK HERE for our full VEGAN program. It will change your life.

Start your day off right with a delicious and nutritious vegan breakfast. Here are some quick and easy ideas to get you started:

1. Vegan Banana Pancakes: Mash up a ripe banana and mix it with some flour, baking powder, and non-dairy milk to create fluffy and flavorful pancakes.
   
2. Overnight Oats: Mix rolled oats, non-dairy milk, and your favorite toppings (such as fresh fruit, nuts, and seeds) in a jar and let it sit overnight for a delicious and filling breakfast.
   
3. Avocado Toast: Mash up some ripe avocado and spread it on a piece of toasted bread. Top it with some sliced tomato, cucumber, and a sprinkle of salt and pepper for a simple and tasty breakfast.
   
4. Vegan Breakfast Burrito: Wrap up some tofu scramble, black beans, avocado, and salsa in a tortilla for a hearty and delicious breakfast burrito. You can also add in some diced veggies, such as bell peppers or onion, for extra flavor and nutrition.
   
5. Vegan Banana Pancakes: Mash up a ripe banana and mix it with flour, non-dairy milk, and a pinch of baking powder to create a tasty and fluffy pancake batter. Cook the pancakes on a skillet until golden brown and serve with fresh fruit and maple syrup.
   
6. Vegan Overnight Oats: Mix together some oats, non-dairy milk, chia seeds, and your favorite sweetener in a jar and let it sit in the fridge overnight. In the morning, add in some fresh fruit, nuts, and seeds for a tasty and nutritious breakfast thats ready to go.

By incorporating some of these vegan breakfast ideas into your routine, youll be starting your day on the right foot with a nutritious and delicious meal. With so many options to choose from, theres no reason to settle for a boring or unhealthy breakfast. So go ahead and get creative in the kitchen, and enjoy the many benefits of a vegan breakfast!

Whether youre working from home or need a quick lunch to bring to the office, these vegan lunch ideas are sure to satisfy:

• Veggie Wrap: Fill a tortilla with your favorite veggies (such as avocado, cucumber, carrots, and lettuce) and some hummus or other spread for a quick and filling lunch.
  
• Chickpea Salad: Mix canned chickpeas with some diced veggies (such as celery, onion, and bell pepper) and a simple dressing of lemon juice and olive oil for a tasty and protein-packed salad.
  
• Grilled Veggie Sandwich: Grill up some veggies (such as eggplant, zucchini, and bell pepper) and layer them on some bread with some vegan mayo or other spread for a delicious and hearty sandwich.
  
• Vegan BLT Wrap: Cook some vegan bacon (such as tempeh or tofu) and assemble it in a wrap with some lettuce, tomato, and avocado. You can also add in some vegan mayo or a spread for extra flavor.
  
• Vegan Chickpea Salad Sandwich: Mash up some canned chickpeas with vegan mayo, diced celery, onion, and spices (such as paprika and garlic powder) to create a delicious and protein-packed salad. Spread it on some bread with lettuce and tomato for a satisfying sandwich.
  
• Vegan Falafel Wrap: Stuff some homemade or store-bought falafels into a wrap with some hummus, lettuce, tomato, and cucumber for a tasty and satisfying meal. You can also add in some pickled veggies or tahini sauce for extra flavor.

These vegan sandwich and wrap ideas are perfect for a quick and easy lunch or dinner thats both nutritious and delicious. By using plant-based proteins and veggies, youll be fueling your body with the nutrients it needs to thrive. Plus, these options are often more affordable and eco-friendly than their meat-based counterparts. So go ahead and try out some of these vegan sandwich and wrap ideas, and enjoy a tasty and satisfying meal thats good for you and the planet!

When it comes to vegan dinners, the options are endless. Here are a few ideas to get you started:

• Veggie Stir-Fry: Saut some veggies (such as broccoli, carrots, and snap peas) in a pan with some soy sauce and sesame oil. Serve over rice or noodles for a quick and easy dinner.
  
• Lentil Soup: Cook some lentils with diced veggies (such as onion, carrot, and celery) and vegetable broth for a hearty and filling soup thats perfect for chilly evenings.
  
• Sweet Potato Tacos: Roast some sweet potato and black beans and serve them in a tortilla with some avocado, salsa, and other toppings for a flavorful and satisfying taco dinner.
  
• Vegan Mushroom Stroganoff: Saut sliced mushrooms and onions in a pan with garlic and herbs, then mix with a vegan sour cream and serve over cooked pasta or noodles for a delicious and comforting dinner.
  
• Vegan Shepherds Pie: Layer cooked lentils or chickpeas with mashed potatoes and veggies (such as carrots, peas, and corn) for a filling and hearty shepherds pie. Bake in the oven until golden brown for a tasty and satisfying meal.
  
• Vegan Chili: Cook up some beans, veggies, and spices (such as chili powder, cumin, and paprika) in a pot with some tomato sauce and vegetable broth for a delicious and warming chili. Serve with some cornbread or crackers for a complete meal.

By incorporating some of these vegan dinner ideas into your routine, youll be able to enjoy a variety of tasty and nutritious meals that are easy to prepare and customize. Vegan dinners can be just as satisfying and flavorful as their meat-based counterparts, and theyre often more affordable and eco-friendly too.

Who says you cant have dessert when youre eating vegan? Here are a few sweet treats to indulge in: