PREP THESE 24 VEGAN MEALS EASILY FOR FEBRUARY INTERNATIONAL VEGANARY CUISINE MONTH
1. Lacto-Vegetarians
What Does Lacto-Vegetarians Mean?
Lacto-Vegetarians tend to have all the same restrictions as vegetarians, including eliminating meat and eggs from their diet and relying primarily on plant-based foods to get their nutrition. However, lacto-vegetarians also allow themselves to consume dairy products like milk, yogurt, butter, and cheese.
Image Credit: Vegannn Trend
Carrot Peanut Soup
2 tablespoons unsalted margarine
3 tablespoons unbleached white flour
1½ cup scalded skim milk
1 pounds cut Carrots
1½ cup vegetable broth
¼ cup chopped fresh cilantro
Few cilantro sprigs
6 tablespoons roasted peanuts
½ teaspoon salt
¼ teaspoon pepper
Creamy Spaghetti
Spaghetti
Linguine
2 carrots spiralized
1 handful sweet corn
1 can tuna
1/2 diced red pepper
1/2 diced green pepper
1/2 diced onion
50 g butter
100 ml coconut milk
2 slice mozzarella cheese
Sweet Potato Pies
59 ml brown sugar
59 ml caramel sauce
2 Tbsps cream cheese
227 grams block cream cheese
2 eggs
1 teaspoon ground allspice
1 teaspoons ground cinnamon
1 Tbsp ground cinnamon
59 ml heavy cream
24 servings oils
24 premade mini pie shells
118 ml powdered sugar
340 grams yams or sweet potatoes
1 Tbsp vanilla extract
Veggies Burger
2 burger buns
1 Tbsp honey
1/2 sliced red onion
1/2 lime juice
1 Tbsp olive oil
2 large eggs
1/2 tsp chili flakes
1 handful rocket leaves
2 sliced tomatoes
1 ripe avocado
⅔ cup cheese
What To Make?
2. Ovo-Vegetarians
What Does Ovo-Vegetarians Mean?
Ovo-vegetarians avoid eating meat and dairy items in favor of eggs. They may do so for any reason, but most often it is because they enjoy eating eggs or believe they need to consume them for their nutritional benefits.
Image Credit: Livekindly
What To Make?
Egg Fried Rice With Sriracha Soy Sauce
For scrambled tofu
1 14 oz block extra firm tofu
1 tablespoon nutritional yeast
Pinch of salt
For the fried rice
1 medium yellow onion diced
3 cloves garlic minced
1 carrot diced
3 cup cooked brown rice ( refrigerated overnight ) *
½ cup corn kernels fresh, frozen or canned
½ cup green peas frozen or canned
3 tablespoon soy sauce
½ tablespoon sesame oil
Mushroom, Cheese, and Spinach Omelet
2 Tbsp extra virgin olive oil
1 cup cremini mushrooms
1 cup yellow onion
1 cup fresh baby spinach
1/2 tsp kosher salt
4 large eggs
1/2 tsp black pepper
1/2 cup shredded Gruyere or Swiss cheese
2 Tbsp butter
Minced fresh parsley
Additional black pepper
Pumpkin Muffin
15 ounce can pumpkin puree
1/3 cup vegetable oil
1/2 cup soy or almond milk
1 1/4 cups brown sugar
1 3/4 cups all purpose flour
1 tablespoon baking powder
1/2 teaspoon salt
2 teaspoons ground cinnamon
1/2 teaspoon ground nutmeg
1/2 teaspoon ground ginger
1/4 teaspoon ground cloves
Egg Avocado Breakfast
1 14 oz block extra firm tofu
1 tablespoon nutritional yeast
Pinch of salt
1 diced medium yellow onion diced
3 cloves garlic minced
1 carrot diced
3 cup cooked brown rice
½ cup corn kernels fresh
½ cup green peas frozen
3 tablespoon soy sauce
½ tablespoon sesame oil
3. Lacto-Ovo Vegetarians
What Does Lacto-Ovo Vegetarians Mean?
Lacto-ovo vegans abstain from meat while continuing to consume dairy and eggs.
Image Credit: Healthy Eating
What To Make?
Tofu Enchiladas
1/2 block extra firm tofu
24 leaves arugula
1/2 cup chopped tomatoes
1 can pinto beans
1-1/8 cup brown rice
1 cup shredded low fat cheese
1-10 oz can enchilada sauce
6 flour tortillas
Red & Black pepper
Zesty Chickpea Burgers
16 ounce can chickpeas
½ cup pecans
3 tablespoons olive or canola oil
1 large egg
1 clove garlic
¼ cup bread crumbs
½ cup green onion
¼ cup fresh cilantro
1 tablespoon lemon zest
1 teaspoon Worcestershire sauce
5-6 dashes hot pepper sauce
2 tablespoons olive or canola oil
Quinoa Casserole
1.5 cups Quinoa dry
2 cans Black Beans
Fresh spinach
1 tablespoon butter
8oz package light cheddar
Seasoning of choice
Vegetarian Curry
1 rib celery
1 Tbsp olive oil
1 finely chopped small bell pepper
2 finely chopped carrots
2 finely chopped large onions
3 chopped tomatoes
1 Tbsp lemon juice
1 chopped large apple
2 Tbsp brown sugar
2 tsp turmeric
2 Tbsp shredded coconut
1 Tbsp curry powder
2 Tbsp whole wheat flour
10 oz vegetable stock
1/4 cup golden raisins
1 oz peanuts
Salt and pepper to taste
4. Pescatarians
What Does Pescatarians Mean?
Pescatarians Vegetarians are those individuals who choose to continue eating fish and shellfish while eliminating other land animals like chicken, pork, and beef, however, they may or may not consume eggs or dairy products.
Image Credit: HOLR Magazine
What To Make?
Instant Pot Salmon Dinner
Ghee or olive oil spray
2 small sweet potatoes
Salt
1/4 cup water
2 frozen salmon filets
Seasoning of choice
1 orange
2 small heads of broccoli
Ground black pepper
Instant Pot Steamed Cod With Ginger Scallion Sauce
1/3 cup water
Frozen white fish filet
Salt
1 tablespoon peanut oil
1-inch knob of ginger
1 handful chopped in half lengthwise scallion
Splash of soy sauce
Shrimp-Stuffed Avocados
1 lime
16 cooked and peeled shrimp
Finely chopped small bunch cilantro
2 scallions, chopped
¼ red onion, peeled and finely chopped
¼ red bell pepper
2 ripe avocados
10 cherry tomatoes
1 packed cup pea shoots
For the dressing:
6 Tablespoons mayonnaise
1 Tablespoon hot chili sauce
1 Tablespoon tomato ketchup
1 teaspoon lime juice
¼ teaspoon salt
¼ teaspoon ground black pepper
Halibut en Papillote
2 medium shiitake, oyster, or maitake mushrooms
2 (6-ounce) halibut filets
flaky sea salt and cracked black pepper
1/2 teaspoon grated lemon zest
1/2 teaspoon grated fresh ginger
2 scallions
1 teaspoon coconut aminos
1/2 teaspoon toasted sesame oil
4 lemon slices
5. Pollotarian
What Does Pollotarian Mean?
Pollotarian is someone who stays away from red meat and pork but will continue to consume poultry, such as chicken, duck, turkey.
Image Credit: Health Digest
What To Make?
Honey Chipotle Chicken Crispers
2/3 cup honey
1/4 cup water
1/4 cup ketchup
1 tablespoon white vinegar
2 tsp ground chipotle chile pepper powder
1/2 teaspoon salt
2 tbsp hot sauce
For the batter:
3 chicken breast
1 eggs beaten
1/2 cup milk
1/2 cup chicken broth
1 1/2 tsp salt
1/4 tsp black pepper
1/4 tsp paprika
1/4 tsp garlic powder
3/4 cup all-purpose flour
For the breading:
1 1/2 cups all-purpose flour
1 1/2 tsp salt
3/4 tsp paprika
1/2 tsp black pepper
1/2 tsp garlic powder
Mozzarella Stuffed Turkey Meatballs
1 lb ground turkey
1 large egg
⅓ cup grated parmesan cheese
⅓ cup grated breadcrumbs
2-3 minced garlic cloves
1 teaspoon basil
1 teaspoon dried oregano
¼ teaspoon crushed red pepper
½ teaspoon cracked pepper
½ teaspoon sea salt
15 1 inch pieces of fresh mozzarella
CrockPot Sesame Chicken
1 lb. boneless, skinless chicken breast
1/4 cup honey
1/4 cup soy sauce
1/4 cup organic ketchup
2 teaspoons minced garlic
1 tablespoon sriracha
1/2 medium onion
1 tablespoon cornstarch
1 tablespoon sesame seeds
Double Crunch Honey Garlic Chicken Breasts
4 boneless skinless chicken breasts
1 cup all-purpose flour
1/4 cup cornstarch
2 teaspoons kosher salt
1 teaspoon black pepper
1 tablespoon ground ginger
1 teaspoon chopped fresh thyme
1 tablespoon paprika
1/2 teaspoon cayenne pepper
4 large eggs
Canola oil
Chopped chives
Sliced scallions
Sauce
2 tablespoons extra-virgin olive oil
4 cloves garlic
1 cup honey
1 tablespoon apple cider vinegar
1/3 cup low-sodium soy sauce
6. Flexitarian
What Does Flexitarian Mean?
Flexitarian may not completely eliminate animal products from their diet. Instead, they tend to reduce their consumption of these animal-based foods while still eating them occasionally or only under certain conditions.
Image Credit: Momstatic
What To Make?
Red lentil and coconut soup
100g red lentils
1 heaped tsp turmeric
1 tbsp coarsely grated ginger
2 sliced garlic cloves
1L vegetable stock
400ml can coconut milk
2 sliced leeks
2 handfuls baby spinach
Vegetarian toasties
7 ounces cubed Gruyère cheese
2 ounces Brie cheese
Scant 3/4 cups stout beer
3 tablespoons unsalted butter
2 tablespoons extra-virgin olive oil
1 cup thinly sliced onions
1/4 tsp. salt
1/4 tsp. pepper
8 ounces mushrooms
1 1/2 tsp fresh thyme leaves
8 slices sandwich bread
Salmon & cucumber sushi rolls
2 nori sheets
100g skinless salmon filet
¼ cucumber
Squeeze wasabi
Light soy sauce
Salmon roe
For the rice
100g sushi rice
2 tsp saké or mirin
1 tbsp caster sugar
25ml rice vinegar
Half-veggie burgers
3/4 cup cooked or canned green lentils
3/4 lb lean ground beef
1 small grated zucchini
1 egg
1/4 tsp salt
1/4 tsp freshly ground black pepper
Credit:
Angela Walke (Meatless Farm)
Amanda Cushman (Vegetarian Times)
Steve Hacks
Abednico Maphanga (Cookpad)
Mihaela (Blondelish)
Cook Morphosis
Spark People
Pickled Plum
Nora Cooks
Top Teens Recipes
KinFolk Recipes
Lemon And Zest
Fit Foodie Finds
Tastemade
Brit + Co
Ailuna
BBC Good Food
Oh My Veggies
Days Of The Year
Exceedingly Vegan
The Chunky Chef
My Plantiful Cooking