Vegan diets are based on grains and other seeds, legumes, fruits, vegetables, edible mushrooms, and nuts. Meat analogues (mock meats) based on soybeans (tofu), or wheat-based seitan/gluten, are a common source of plant protein, usually in the form of vegetarian sausage, mince, and veggie burgers.
Here are 4 recipes that only needs 4 ingredients:
ZUCCHINI TATER TOTS
Ingredients
3 large russet potatoes, peeled
2 zucchinis, about 2-3 cups shredded
1½ teaspoons salt, plus more for sprinkling on top
Olive oil
Instructions:
Place potatoes in a large pot and cover with cold water. Bring water to a boil and cook potatoes for 20-30 minutes, until fork tender but still have some give in the middle. Drain water and let potatoes cool until they are comfortable to handle. You want them to still be warm.
Preheat oven to 425 degrees Fahrenheit. Grate potatoes on the large side of a box grater and put into a large bowl. Grate each zucchini and squeeze out the liquid using a clean dishtowel. Place grated zucchini into the bowl with the potatoes and add 1½ teaspoons salt. Mix everything together.
Line a large cookie sheet with parchment paper. Use about 1 tablespoon per tater tot. Place the cookie sheet in the freezer for about 10 minutes to allow them to firm up.
Brush the top of each tater tot with a small amount of olive oil and sprinkle each one with salt. Bake tater tots until browned a crispy, about 30 minutes flipping halfway though. Serve with ketchup if desired. She likes food
COCONUT LIME ENERGY BITES
Ingredients:
1 cup almonds
1 cup pitted and dried dates
1/2 cup shredded unsweetened coconut
1 lime, zested (1 Tbsp) and juiced (1 Tbsp + 1 tsp)
Add them all to food processor, process on high until a crumbly and sticky mixture form. Take some mixture and see if it sticks together enough to form into a ball. If it does, go ahead and form your bites. If not, add a little more lime juice or water to wet the mixture just enough to make it hold together. Enjoy! Groundandsurrounded
ZUCCHINI and BLACK BEANS BURGER
Ingredients:
1 cup shredded Zucchini
1 cup Black Beans (rinsed and drained)
6 tablespoons Ground Flax
½ teaspoon Steak Seasoning (like this one)
Instructions:
In a medium bowl add all ingredients
Mash together with a fork
Let it sit to let the flax gel everything together
Grill until golden on each side (you may need to grease up the grill or the burgers to prevent sticking)
Serve up however you please, bun, condiments, go to town!
Enjoy!! Girl makes food
SESAME NAAN VEGAN and OIL FREE
INGREDIENTS:
1½ cups / 160g all-purpose flour
½ teaspoon / 3g salt
⅓ cup / 100g water
black and white sesame seeds to sprinkle on top
INSTRUCTIONS:
Bring a crepe-pan or other flat pan to full-heat.
Place the flour and salt in a bowl.
Add in the water and mix with your hand until it forms a nice dough like in the photos. You may have to add a bit more water until you can form a nice, smooth dough.
Divide the dough into two equal pieces and press them down a bit with your hand.
Sprinkle the sesame seeds on top and roll both of them out on a floured surface.
Bake one after another in the pan for about 30 seconds, turn and bake the other side for a few seconds.
Just have an eye on them so they don’t burn. ElephantasticVegan
