It’s time for another installment of What Vegans Eat. I have been doing these posts for the past few months to show that vegan meals don’t have to be labor intensive to be filling and delicious.
So often people say that making “vegan food” is too hard or that they don’t have time to make vegan meals. However, with a well-stocked refrigerator and pantry, it’s not difficult to pull together tasty and inexpensive dishes that require a minimal amount of fuss.
I started with a quick and portable breakfast – a seitan BLT wrap. I always have a pack of wheat tortillas in the refrigerator. I use them more often than bread. With any number of leftovers or refrigerator staples, it’s easy to make a wrap, burrito, vegan quesadilla, or even nachos.
For the wrap this day, I used Upton’s Naturals seitan bacon. I simply browned 3 slices in a little bit of oil in a skillet while getting the other elements ready. I warmed a tortilla in the microwave for 20 seconds, added a light slathering of Vegenaise, and then threw on a couple big handfuls of spring lettuce mix, sliced cherry tomatoes and red bell pepper. (If I’d had ripe avocado, it would have been even better!) By then the bacon was ready, and I rolled it up into an easy handheld breakfast. The whole thing took less than 10 minutes to make.
I know some people would think of it as more of a lunch food, but I don’t mind blurring the lines between breakfast and lunch.
For lunch, I made split pea soup. Even though it takes 60-90 minutes to make, the vast majority of that time is inactive while the split peas soften. I take 10 or 15 minutes to get the soup going, and then don’t give it much thought until I’m ready for lunch. I rounded it out with a handful of crackers.
This soup also freezes beautifully. So when I make a larger batch, I can freeze portions for an even easier lunch or dinner that’s just in the freezer waiting to be eaten.
At our home, we often make 3-flavor dinners in which we have three sides that come together to make one meal. Usually one of those flavors is something protein-rich like beans or tofu, one is a vegetable, and one is a grain, potato, or sweet potato.
This night, I made bowls with brown rice, roasted broccoli, and a healthy dollop of hummus. I toasted wheat pita triangles in the oven for dipping. (You know how pita bread naturally makes pockets? I like to cut the pita into triangles and then pull the two sides apart for a thinner triangle before baking. That way each triangle gets extra crisp.) I also added a few kalamata olives and a handful of cilantro to finish it off.
For dessert David and I split a chocolate peanut butter bar from the grocery store. We’re lucky in that our grocery store makes several vegan desserts in their bakery, and this is one of our favorites.