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2 Vegan Lunch Recipes
2 Vegan Lunch Recipes
During our Back to School class, I mentioned that I would be providing 2 easy and very affordable lunch options for you or your student(s).
These recipes are not going to contain any of the bad stuff!
There will be no:
- Refined Sugar
- Cooking Oil
- Can Be Easily Adapted to Contain No Nuts
So, I hope that you will enjoy these recipes because we enjoy them in our home!
Creamy Vegan Tomato Soup
- 1 6 oz Organic Tomato Paste BPA Free Can
- 1 cup CRU's Homemade Veggie Broth or store-bought organic veggie broth
- 1/2 cup So Delicious Coconut Milk optional (use whatever plant milk suits you or add more veggie broth)
- 1/2 tsp Organic Italian Seasoning
- 1/2 tsp Organic Garlic Powder
- 1/4 tsp Organic Onion Powder
- Himalayan Pink Salt to taste
- Organic Black Pepper to taste
- 1/2 tsp Organic Red Pepper Flakes optional
- 1 tbsp Organic Hemp Seeds optional (but provides protein & is delish)
- 1 tbsp Organic Ground Flaxseed optional (but it bulks up the soup & is yummy)
- In a saucepan, add all of the ingredients except the toppings
- Stir well and allow the soup to heat up to your desired temp. It would serve you well to heat it up nice and hot to add to your soup thermos & then go to school or work with. Should be pretty warm even at lunch time.
- When you're ready to eat your soup, add the toppings at that time. Enjoy!
SeasoningSometimes, I will add cayenne pepper, Cajun seasoning, or Homemade Sazon to the soup to spice it up and change the flavor. Adapt the spices to your fancy!
Why Use Seeds in the Recipe?Flaxseeds are a very important food item for our diet. We actually require about 1 tbsp of organic flaxseed every day. They have protein, healthy omega fats, fiber, they can help reduce cholesterol and blood pressure, and contain lignans that may help reduce cancer. Hemp seeds contain many of those same benefits! Hemp seeds are also a complete source of protein. Not to mention, they make the tomato soup taste amazing!!! The seeds actually help bulk up the tomato soup and make it very filling. So, if you are giving this recipe to children, you could probably safely divide the recipe in half, especially if you're going to pack other items in the lunch like my Chickpea Salad Sammich).
Plant MilksI know all too well what having a nut allergy is like. I was deathly allergic to coconuts and my younger siblings are deathly allergic to all nuts. While I no longer suffer from coconut allergies (because I healed my gut which usually takes care of food allergies & sensitivities), I also know that some schools don't allow products containing nuts or you (or a loved one) has a nut allergy. So, what do you do when you're vegan and can't consume products containing nuts? Look at seeds...and here are some other plant milk ideas too. Plant milks that are nut free:
- Flaxseed milk (I am curious to try this one)
- Hemp milk (not as creamy as you would like but still good)
- Oat milk (great milk, especially when homemade...very affordable/easy to make. You can even make it gluten free)
- Rice milk (is ok, in my honest opinion)
- Quinoa milk (may be a little watery tasting to you, it is for me)
- Pea milk (I'd love to try this, as it has raving reviews)
Vegan Apple Sammiches
- 1 medium Organic apple (you choose what kind of apple you'd like) sliced into thin wedges
- 2 tbsp Almond, Peanut, Cashew, or Sunflower Butter
- Wash & core the apple. Then, slice into thin wedges.
- Spread whatever nut or seed butter you like between 2 slices of apple.
- Voila, apple sammiches
To Make the Beans
- 1 15oz can Organic Refried Beans BPA Free Can (I use Whole Foods)
- 1/3 cup CRU's Salsa
- Himalayan pink salt to taste
- organic black pepper to taste
To Make the Quesadilla
- 2 8 inch Gluten-Free Flour Tortillas I get mine from Whole Foods
- First we will want to cook the refried beans. Add all of the ingredients in the "make the beans" section. Heat that up until good and warm.
- Next, we will brown (and warm) the tortillas.
- Add the beans to the bottom tortilla.
- Then, I like to add more salsa, fresh cut organic tomatoes, and/or add some sliced avocado.
- If you're add some sliced avocado or guacamole, and you're going to work or school with this recipe, just squeeze some lemon or lime onto the avocado so it doesn't turn brown.
Nut Free!Alright! Yes, some folks have allergies and some school have a strict policy not to have foods with nuts in them. So, when making my vegan queso or the cashew sour cream...just substitute the cashews in the recipe with sunflower seeds. It tastes just as yummy and everyone of any age will love it!
Serve This With...Like I was mentioning in the Back to School class, I would serve this with some fresh berries and/or some cucumbers. When you have the dipping sauces...it all tastes yummy. You could even put in some carrots to dip in the queso. Delish!
Oil Free Vegan Mayo
- 1/2 cup Cashew Sour Cream
- 1/2 cup cup Aquafaba (juice from canned chickpeas)
- Click on this link to get the Cashew Sour Cream Recipe
- After you have made the cashew sour cream, you will open the can of chickpeas up & drain all of the juice (aquafaba) from that can into a mixing bowl
- With a hand-held mixer or stand mixer, whip the aquafaba until it has peaks, much like meringue. It will look very similar to meringue.
- Then it is time to fold the cashew sour cream into the whipped aquafaba.
- After it is all mixed together nicely, then add it to a clean mason jar. This should last in the fridge for 4-5 days.