Editors of Adams Media - The 50 Best Vegan Recipes. Tasty, Fresh, and Easy to Make!

The 50 Best
Vegan Recipes Tasty, fresh, and easy to make! Adams Media, a division of F+W Media, Inc. Avon, Massachusetts Contents Introduction After witnessing the abuse of dairy cows firsthand, a shy British farm boy decided to stop drinking milk. Already a vegetarian and a conscientious war objector, young Donald Watson couldnt reconcile his philosophical pacifism with what he had seen. Though the idea of avoiding animal foods goes back to ancient times, it was Watson who first created the word vegan (the beginning and end of vegetarian, he reasoned). So what does it mean? While a vegetarian diet excludes the consumption of all animals, including pigs, cows, birds, fish, and all other sea animals, a vegan diet avoids the meat of animals as well as foods that come from animals, including milk and all other dairy products (such as butter, cheese, ice cream) and eggs. The many processed foods such as mayonnaise and baked goods that include eggs or dairy are also eliminated.

Many packaged and premade goods contain hidden animal ingredients that vegans also avoid. The most common of these are dairy derivatives such as whey, lactose, casein, caseinate, and sodium caseinate, albumen from eggs, and gelatin, which is derived from animal collagens. Without fatty meats and rich creams, vegan chefs are some of the most inspired artists on the planet, drawing upon an international array of herbs and spices to create naturally nourishing and cholesterol-free dishes. With a bit of experimentation and a few good substitutes, youll soon be on your way to exploring the many incarnations of vegan cuisine: from heirloom produce and exotic treasures to down-home traditional comfort foods and the most indulgent desserts a sweet tooth could dream of. To get you started on your journey, weve put together fifty delicious, cruelty-free recipes that will have even the most carnivorous dinner guest asking for seconds! Olive Tapenade This Mediterranean spread is so versatile you can mix it with pasta, spread on crusty bread, or even use it as a dip for crudits. If you crave salt, or enjoy a briny flavor, youll want to include the capers.

Yields 1 cup Ingredients cup green olives cup black olives 2 cloves garlic 1 tablespoon capers (optional) 2 tablespoons lemon juice 2 tablespoons olive oil teaspoon oregano teaspoon black pepper Process all ingredients in a food processor until almost smooth.

Per Tablespoon
Calories: 29	Fat: 3g
Sodium: 116mg	Fiber: 0g
Protein: 0g

Crispy Bruschetta with Basil With all the fresh flavors melding in this appetizing appetizer, youll forget its vegan! If you want to add a cheesy flavor, sprinkle on some nutritional yeast it mimics the flavor of Parmesan and is a good source of B12. Serves 4 Ingredients 810 slices French bread cup balsamic vinegar 1 tablespoon sugar 2 large tomatoes, diced small 3 cloves garlic, minced 2 tablespoons olive oil cup chopped fresh basil Salt and pepper to taste

1. Toast bread in toaster or for 5 minutes in the oven at 350F.
2. Whisk together the balsamic vinegar and sugar in a small saucepan. Bring to a boil; then reduce to a slow simmer. Allow to cook for 68 minutes until almost thickened.

   Remove from heat.

3. Combine the tomatoes, garlic, olive oil, basil, salt, and pepper in a large bowl. Gently toss with balsamic sauce.
4. Spoon tomato and balsamic mixture over bread slices and serve immediately.

Per Serving
Calories: 321	Fat: 8g
Sodium: 434mg	Fiber: 3g
Protein: 9g

Tuscan Traditions A true Italian chef will prepare the bread for bruschetta by toasting homemade bread over hot coals, then quickly rubbing a sliced clove of garlic over both sides of the bread before drizzling with just a touch of the finest olive oil. In lieu of hot coals, a toaster or 5 minutes in the oven at 350F will work just fine.

Zucchini Fries Theres a point in time in the summer when zucchini grows fast and furious. When that happens, make these fries! For meatier fries, use a larger zucchini and remove the seeds before cutting into strips. Serves 4 Ingredients cup flour teaspoon garlic powder teaspoon Italian seasoning teaspoon salt 4 zucchini, cut into strips Oil for frying Vegan ranch dressing or ketchup for dipping

1. In a large bowl or pan, combine the flour, garlic powder, Italian seasoning, and salt.
2. Lightly toss the zucchini strips with the flour mixture, coating well.
3. Heat oil in a large skillet or frying pan.
4. Fry until lightly golden brown on all sides.
5. Fry until lightly golden brown on all sides.

   Serve with vegan ranch dressing or ketchup.

Per Serving
Calories: 178	Fat: 7g
Sodium: 166mg	Fiber: 3g
Protein: 5g

SoCal Pot Stickers The ingredients in these pot stickers have beneficial qualities: shitake mushrooms have a satisfying earthy flavor and lower cholesterol, tofu provides ample plant protein, and avocado has a creamy texture and is full of healthy fat. Whats not to like? Serves 1215 Ingredients 1 avocado, diced small cup shiitake mushrooms, diced block silken tofu, crumbled 1 clove garlic, minced 2 teaspoons balsamic vinegar 1 teaspoon soy sauce 1215 vegan dumpling wrappers Water for steaming or oil for pan frying

1. In a small bowl, gently mash together all ingredients, except wrappers, just until mixed and crumbly.
2. Place about 1 teaspoons of the filling in the middle of each wrapper. Fold in half and pinch closed, forming little pleats.
3. To pan fry: Heat a thin layer of oil in a large skillet.
4. To pan fry: Heat a thin layer of oil in a large skillet.

   Carefully add dumplings and cook for just 1 minute. Add about cup water, cover, and cook for 34 minutes.

5. To steam: Carefully place a layer of dumplings in a steamer, being sure the dumplings dont touch. Place steamer above boiling water and allow to cook, covered, for 34 minutes.

Per 2 Potstickers (Steamed)
Calories: 304	Fat: 6g
Sodium: 356mg	Fiber: 4g
Protein: 9g

Take a Dip In dumpling houses across East Asia, dumplings are served with a little bowl of freshly grated ginger, and diners create a simple dipping sauce from the various condiments on the table. To try it, pour some rice vinegar and a touch of soy sauce over a bit of ginger and add hot chili oil to taste.

Spicy Tofu Scramble Wake up with a bang by eating a vegan version of spicy scrambled eggs, sans eggs. Drained tofu takes on the flavors that surround it in the pan, so increase the seasonings according to how sleepy you are in the A.M. ! Serves 2 Ingredients 1 block firm or extra-firm tofu, pressed 1 small onion, diced 2 cloves garlic, minced 2 tablespoons olive oil 1 small red chili pepper, minced 1 green bell pepper, chopped cup sliced mushrooms 1 tablespoon soy sauce 1 teaspoon curry powder teaspoon cumin teaspoon turmeric 1 teaspoon nutritional yeast (optional)

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