Quick & Healthy Vegan Meals
So, you’re excited to be on the vegan train but, not everyone in your circle of life is on board. From kids to partners & roommates- there’s plenty to make that they’ll be happy
to eat & won’t go against your vegan values! Please try the suggestions below & once you’re comfortable with them - add them to your meal rotation!
At BZV, we don’t eat much alternative meat… but it’s great as a compromise when needed! The specific “Beyond Meat” brands mentioned below can be found in the alternative meat cold cases at Sprouts & Whole Foods - if you don’t see them- just ask! Alternative beef crumbles - most brands taste fine - just vary slightly in texture - so try different ones until you find your preferred one. 2 bags of crumbles can feed a family of four. Or make plenty of leftovers for fewer.
Stir Fry
in the beginning- make this naturally veg. heavy dish with your traditional proportions of veggies to meat. * But with each time you make it, put less meat. Serve with Brown Rice on side (frozen or rice cooker). So, you’re excited to be on the vegan train- but not everyone in your circle of life is on board. From kids to partners & roommates- there’s plenty to make that they’ll be happy to eat & won’t go against your Vegan values!
Rice & Beans
Make a big pot of your preferred beans (black, pinto, red kidney, navy, cannellini…) & serve with brown rice (frozen or rice cooker) & a green salad. * If making a pot of beans doesn’t work for you sauté some onion & garlic - open a couple of cans of beans & add to your onion & garlic mix
Spaghetti & Meatballs (“Beyond meatballs” are great)
Heat your sauce on stove top & place frozen alternative meatballs in sauce to heat through completely -add shredded carrots to sauce (optional). Serve with a big green salad (green leaves are Superfoods)
Lasagna
Make your traditional recipe, adding alternative beef crumbles to sauce for layering with spinach & vegan cheeses (Miyoko’s is a great brand) serve with a big green salad.
“Beyond Sausage” Brats w/ Frozen Onion Rings
These brats are great as a replacement for hot dogs or regular brats! Just thaw for a couple of hours, then sear on a hot pan with a thin layer of olive or avocado oil. Once well browned on each side (minutes) they’re ready!
Please see “vegan kids” on YouTube to address any concerns re: kids living Plant - Based.
Tacos
Make your usual recipe with alternative beef crumbles & layer with refried beans, lettuce & your chosen fillings (can include salsa, sautéed onions etc.) inside taco shells.
Taco Casserole
Mix alternative beef crumbles with cans of tomato sauce, add taco seasoning or just extra cumin, chili powder, garlic & onion powders. HEB brand is great! Add a bag of shredded carrot, a drained can of corn & a drained/ rinsed can of beans pour mixture into a 9 x 13 baking dish. Cut a big (10-12) stack of corn tortillas into quarters. Spray bottom of pan w/ your preferred oil spray then pour ½ of the mixture in pan. Layer ½ of the tortilla pieces on top w/ shredded vegan cheese. Alternate layers of taco meat mix ending with a layer of tortillas on top. Bake at 350 degrees for 40 minutes. The top layer of tortillas will turn into “chips”. Serve w/ a big green salad.
