The American Dietetic Association says it best: "Simply put, a vegan is a strict vegetarian who eats no animal products: no meat, poultry, fish, eggs, cheese, milk, or other dairy products." For non-vegans, this can sound like a lifetime of dull meals filled with tofu and brown rice. In fact, vegan dinners can be varied and flavorful and, when prepared right, can appeal to even the most devout meat-eater out there.
Seitan Satay and Rice Noodles in Peanut Sauce
Seitan is a vegan friendly meat substitute that is made from the gluten of wheat flour. It mimics the chewiness and texture of meat, which makes it particularly appealing to former meat-eaters. Combined with peanut butter in the peanut sauce, this meal provides a nice protein punch and is very filling.
To start, you'll need to marinate the seitan. Marinade: 1/4 cup water, 1/4 cup low sodium soy sauce, 1 tsp. minced ginger, 2 cloves minced garlic, 2 tbsp. fresh lemon juice, 1 tsp. hot sauce. Combine the ingredients and pour over 2 cups of seitan chunks; marinade for 2 hours or overnight for best flavor. Peanut Sauce: 1/2 cup creamy peanut butter, 1/3 cup water, 1 tbsp. dark sesame oil, 2 tbsp. low sodium soy sauce, 2 tbsp. rice vinegar, 1 tsp. minced ginger, 1 clove minced garlic, 1/4 tsp. Indian chili powder. Combine all ingredients in a food processor and blend on high until smooth. If a thinner consistency is desired, add water by the tablespoon until desired consistency is met. At meal time, prepare the rice noodles per package directions, drain, and set aside. Heat 1 to 2 tbsp. of vegetable oil in a small fry pan over medium heat and fry seitan until it is heated through. Reduce heat to low and add peanut sauce until it is warmed through; pour over rice noodles and toss quickly to distribute sauce evenly. Garnish with lime slices and chopped peanuts.
Pea, Potato and Cauliflower Curry
This vegan dinner has just the right amount of heat from curry to make it a really satisfying meal on a cool evening. It also provides a good amount of protein and calcium, nutrients that vegans need to pay particular attention to in order to ensure they are meeting their minimum daily requirements.
To start, thinly slice 3 large onions and mince 3 cloves of garlic. Heat a very large fry pan over medium high heat. Add 2 tbsp. vegetable oil when the pan is very hot; immediately add the sliced onions, garlic, and 2 tbsp. of curry powder. Stir constantly over medium heat until onions are soft, being careful to keep the curry from burning to the bottom of the pan. Chop 2 cups each of potatoes and cauliflower into evenly sized cubes. When onions are done, push them to the sides of the pan, add 1 tbsp. vegetable oil to the middle of the pan and then add your cubed potatoes and cauliflower, spreading them out so as many pieces as possible are in contact with the pan. Allow the vegetables to fry for approximately one minute; then add 2 cups hot water or vegetable broth to the pan and turn the heat to high. Using a wooden or bamboo spatula, stir the contents and scrape the bottom of the pan to loosen any sticky bits. Once the liquid comes to a boil, reduce heat and loosely cover the pan. Allow to simmer for 20 minutes, checking occasionally to make sure the liquid hasn't boiled off. Add additional water if needed. After 20 minutes, remove from heat and check potatoes; they should split easily with a fork. Add 1/2 to 1 cup soy or rice yogurt and stir to combine fully. Serve over brown rice.
Oven-Roasted Tomatoes and Artichoke Hearts With Quinoa
According to Reed Mangels of the Vegetarian Resource Group, quinoa is a good source of both protein and iron in the vegan diet. Oven roasting tomatoes concentrates the tomato flavor and makes any meal prepared with them taste rich and satisfying. This vegan dinner looks and tastes so impressive, your guests will never believe it only took 30 minutes to prepare.
First, preheat your oven to 450 degrees. Slice 1 lb. of cherry or grape tomatoes in half and spread them out on a lightly oiled cookie sheet, cut side up. In a small dish, combine 2 tbsp. olive oil, 1 tbsp. balsamic vinegar and 2 tsp. of crushed garlic. Brush each tomato with this mixture. In another small dish, mix 2 tsp. salt, 2 tsp. sugar, and 1 tsp. black pepper. Sprinkle over the oiled tomatoes and pop the entire sheet in the oven for 20 to 25 minutes or until the tomatoes start to caramelize and brown. Prepare quinoa according to package directions. When quinoa is fully cooked, add 1 jar of drained marinated artichoke hearts, the roasted tomatoes, 1 tbsp. olive oil, 1 tbsp. balsamic vinegar, and salt and pepper to taste. Stir well and serve either hot or cold.
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