The Budget-Friendly Vegan Cookbook: Healthy Meals for a Plant-Based Diet

CONTENTS

INTRODUCTION

1. The Budget-Friendly Vegan

2. Staples, Sauces, and Dressings

Tofu Chorizo Crumble

Meaty Tofu Crumble

Smoky Tofu “Bacon”

Quick Caramelized Onions

Basic Curry Paste

Easy 4-Ingredient Vegan Mayonnaise

Roasted Garlic Guacamole

Pico de Gallo

Homemade BBQ Sauce

Vegan Cheddar Cheese Sauce

Stovetop Enchilada Sauce

White Garlic Dill Sauce

Stir-Fry Sauce

Teriyaki Sauce

Cream of Mushroom Sauce

Spicy Peanut Sauce

Queso

Vegan Caesar Dressing

Lemon Tahini Vinaigrette

Mushroom Gravy

3. Tofu, Tempeh, and Soy

Tofu Scramble

Tofu Huevos Rancheros

Broccoli Cheddar Quiche

Breakfast Burritos

Tempeh Breakfast Hash

Tempeh “Chicken” Salad Sandwiches

Tempeh BLT

Tofu Egg Salad Sandwiches

Crispy Buffalo Tofu Wrap

Spicy Tofu “Crab” Salad in a Pita

Crunchy Tofu Taco Salad

Tofu Chorizo Enchiladas

Spicy Ginger Tofu

Sweet and Spicy Crispy Tofu

Sweet and Sour Tofu

Sweet Chili Mango Tofu

Seasoned Breaded Tofu Cutlets with Linguini

Cajun-Spiced Tofu Steaks

BBQ Tempeh and Caramelized Onion Tavern Burgers

Soy Curl Shawarma Wrap

4. Beans, Legumes, and Seeds

Chickpea Florentine Frittatas

Seedy Breakfast Cookies

Chickpea Western Omelet

Garlic and Dill Sunflower Seed Cream Cheese Bagels

Mixed Bean Salad

Curried Split Pea Soup

Chopped Chickpea Taco Salad

Three-Bean Minestrone Soup

Curried Chickpea Salad Wraps

Lentil Soup

White Bean Chili

Chickpea Cauliflower Burgers

Lentil and Mushroom Sweet Potato Shepherd’s Pie

Chana Masala

Lentil Meatballs with Mushroom Gravy

Chickpea Stew with Dumplings

Curried Kidney Bean Burritos

Butternut Squash and Mixed Bean Soup

Hearty Vegetarian Chili

Black Bean Burgers

5. Fruits, Vegetables, Mushrooms, and More

Peanut Butter Banana Flaxseed French Toast

Blueberry Pancakes

Cinnamon Orange French Toast with Quick Raspberry

Coulis

Fresh Fruit Crepes with Dark Chocolate Sauce

Good Morning Sunshine Smoothie

Blueberry Chai Smoothie

Fruit Explosion Muffins

Creamy Cauliflower Soup

Potato Corn Chowder

Roasted Mixed Pepper and Balsamic Chickpea Spread

Sandwich

Roasted Spicy Sweet Potato, Cranberry, and Kale Salad

Sweet and Spicy Rice and Vegetable Bowl

Avocado Superfood Salad

Mushroom and Onion Pie

BBQ Pulled Jackfruit Sandwiches

Chorizo-Stuffed Peppers with Rice

Sweet and Spicy Cauliflower

Roasted Veg Ratatouille on Creamy Polenta

Sweet Potato Crisp

Mushroom Teriyaki with Broccoli

Coconut Curry Vegetable Soup

Roasted Vegetable Pot Pie

Cauliflower Wings Two Ways

Eggplant Parmesan Sandwiches

Curried Potato, Cauliflower, and Pea Burritos

6. Grains: Quinoa, Millet, and More

Smoky Sweet Quinoa and Peppers

One-Pot Creamy Fusilli

Thai Red Curry Noodles with Eggplant

Creamy Polenta

Bulgur and Chickpea Tabbouleh

Turmeric Millet with Cranberries, Raisins, and Almonds

Vegetable Barley Soup

Mushroom and Green Pea Farro Risotto

Mixed Vegetable Fried Rice

Super Fruity Oat and Flaxseed Granola Bars

Oatmeal Muffins with Carrot and Zucchini

Cinnamon Oatmeal Hemp Muffins

Peanut Butter Banana Overnight Oats

Strawberry Chia Overnight Oats

Rum Raisin Steel-Cut Oatmeal

Bulgur Biryani

Roasted Root Vegetable Barley Bowl

Mom’s Tomato Rice

Roasted Rainbow Veg with Pearl Couscous

Barley Burrito Bowl

Kitchen Sink Buckwheat Ramen

Broccoli Cheddar Rice

Roasted Sweet Potato and Spinach Quinoa Bowl

Ginger Tofu with Rice Noodles

Golden Curry Veggies and Rice

7. Snacks and Sides

Rosemary and Dill “Smashed” Potatoes

Maple Pecan Sautéed Brussels Sprouts

Quick Green Bean Casserole

Red Potato Salad

Creamy Coleslaw

Cheddar Jalapeño Corn Bread

Garlic Chive Red Mashed Potatoes

Spinach and Bread Casserole

Stuffed Mushroom Caps

Quick Pickled Cucumber and Onion Salad

Ranch-Flavored Roasted Cashews

Movie-Night Popcorn

BBQ Soy Jerky

Loaded Nachos

Trail Mix Cookies

Eggplant Antipasto

Sweet Potato Hummus

Veggie Fajita Layered Dip

Spicy Hummus with Homemade Pita Crisps

Nutty Chocolate Snack Mix

8. Desserts

Banana Bread

Apple Crisp

Secret Ingredient Chocolate Brownies

Chocolate Chip Pecan Cookies

Peanut Butter Chip Cookies

No-Bake Chocolate Coconut Energy Balls

Blueberry Hand Pies

Date Squares

Crazy Chocolate Cake

Chunky Chocolate Peanut Butter Balls

No-Churn Ice Cream (Raspberry, Chocolate Cherry,

Tropical Fruit)

Chocolate Peanut Butter Crispy Bars

Frozen Chocolate Banana Bites 3 Ways

Cranberry Orange Pound Cake

Strawberry Rhubarb Coffee Cake

MEASUREMENT CONVERSIONS

ACKNOWLEDGMENTS

ABOUT THE AUTHOR