Sweet potatoes are one of the healthiest foods on the planet. They’re packed with Vitamin A, potassium, and fiber, and they’re a wonderful food to incorporate into your diet whenever possible.

So…how about swapping out that boring white bread you toast up in the morning with some colorful sweet potato toast? It’s healthy, delicious, and it’s even photogenic (for all you Instagram lovers)!

Without further ado, I’m excited to share this easy vegan breakfast recipe from The Plant-Based on a Budget Meal Plan. This has become a staple in our homes, and I hope you love it as much as we do! 

Sweet Potato Benefits

Sweet potatoes are a deliciously nutritious food that offer a variety of health benefits while never lacking in flavor. Here are a few awesome advantages of the almighty sweet potato:

• Rich in Vitamins – Sweet potatoes are heavily packed with vitamin A (more than 700% of the recommended daily value!), vitamin B6, manganese, potassium, copper, niacin, and pantothenic acid. Having sweet potato toast for breakfast will give you a serious morning boost!
• Full of Fiber – Sweet potatoes contain both soluble and insoluble fiber, which makes them excellent in aiding in gut health and helps keep you fuller for longer.
• Awesome Antioxidants – Berries aren’t the only food that have a high antioxidant content! Sweet potatoes contain various antioxidants, including anthocyanins (specifically found in purple sweet potatoes), which have been found to slow the growth of various types of cancers.

Sweet Potato Varieties

Sweet potatoes come in several different varieties and depending on where you live, you may come across more than a few different kinds!

While jewel sweet potatoes are some of the most common for roasting and traditional baking, other types such as purple and creamsicle sweet potatoes offer a nice variance in color and flavor! If you do go with a purple sweet potato, be sure to check on the baking recommendations since they’re best baked at a low temperature due to their low moisture content.

How To Cut Sweet Potatoes

Wash the sweet potatoes thoroughly to remove any dirt. Peeling is optional; leaving the skin on adds extra nutrients and a rustic touch. If peeling, use a vegetable peeler or a knife. Trim off both ends of the sweet potato for a clean start.

Slice the sweet potato in half lengthwise, then continue lengthwise cuts into planks that are about 1/4 inch thick. Consistent thickness ensures even cooking.

Alternatively, you can slice it into rounds, just keep in mind each piece will be smaller and hold less toppings.

When placing the sweet potato slices on a baking sheet make sure they’re in a single layer and aren’t overcrowded to allow proper cooking.

Once toasted, add your favorite toppings! Whether it’s avocado, nut butter, or savory spreads, sweet potato toast is a versatile canvas for a variety of flavors.

Topping Ideas

Nut Butter Goodness – Peanut butter is a classic choice for sweet potato toast but cashew and pistachio butter would also make fantastic options. If you’re sensitive to nuts, go for some warm tahini mixed with maple syrup instead!

Yay for Yogurt – If you want to get some probiotics into your morning routine, smother some delicious non-dairy yogurt onto your sweet potato toast! Also amazing with a little maple syrup and sliced fruit.

Avocados All the Time – If you’re feeling more savory than sweet, why not go for some sliced avocado and a little bit of pepper or nutritional yeast. 

Butter and Salt – if you’re craving traditional buttered toast, grab your favorite dairy-free butter (or make your own vegan butter!) and spread it on the hot toasted sweet potato with a sprinkle of salt. 

Mashed Banana – For a truly zero-waste breakfast option, mash a banana over the sweet potato and enjoy! Top with a sprinkle of cinnamon for extra dimension and flavor

Sweet Potato Toast Storage

With this recipe, we’d recommend only making what you plan to eat but if you do find yourself with leftovers, we’d advise storing the cooked sweet potato in the fridge in an airtight container for 3-5 days separate from any toppings you may plan to add.

Serving Suggestions

Although we think sweet potato toast is perfectly acceptable to serve on its own, it’s also a great additional to a full blown brunch! Serve it with vegan French toast drizzled with maple syrup or a stack of blueberry vegan pancakes!

It’s also great serve served with a creamy berry polenta for something extra filling or this PB&J chia pudding parfait for something lighter!

Print

Easy Sweet Potato Toast

Are you ready to meet your new favorite easy breakfast recipe? This sweet potato toast is simple to make; plus, it's packed with far more nutrients than toast!

Course Breakfast

Cuisine American

Keyword baked sweet potato, gluten-free toast, sweet potato toast

Prep Time 5 minutes minutes

Cook Time 20 minutes minutes

Total Time 25 minutes minutes

Servings 1 serving

Calories 146kcal

Author Michelle Cehn and Toni Okamoto

Ingredients

• ½ large sweet potato or yam
• peanut butter
• jelly
• banana sliced

Instructions

• Preheat oven (or toaster oven) to 400°F.
• Slice the sweet potato in half lengthwise, and then thinly slice using a sharp knife into thin pieces. Note: If the pieces are too thick, they will take significantly longer to cook.
• Arrange slices on a baking sheet and bake for 20 minutes (until soft).
• Top with peanut butter, jelly, sliced bananas and enjoy!

Notes

• Have fun with this recipe and mix it up with different toppings!

Nutrition

Calories: 146kcal | Carbohydrates: 34g | Protein: 3g | Fat: 0.1g | Saturated Fat: 0.03g | Polyunsaturated Fat: 0.02g | Sodium: 94mg | Potassium: 573mg | Fiber: 5g | Sugar: 7g | Vitamin A: 24118IU | Vitamin C: 4mg | Calcium: 51mg | Iron: 1mg

Sweet potato toast recipe from the Plant-Based on a Budget Meal Plan (Week 3). Photos by Michelle Cehn.

The post Sweet Potato Toast appeared first on World of Vegan.

No special equipment or ingredients necessary. All you need is a dear little delicata squash, a knife, an oven, and a little bit of ordinary spice. Steam, slice, season, and roast—that’s the way we like it most!

So scoop up that sassy squash and let’s get started!

Why You Need To Make This Recipe

If you’ve been suspicious of squash in the past, then this is the recipe for you. We’re pretty positive that this scrumptious delicata squash will win you over. And, if you’re still not quite satisfied, here are even more reasons why you should make this uncomplicated roasted recipe.

• Easy to cut and simple to make
• Delicious and highly satisfying
• Nutritious, packed with vitamins and minerals, while also low in calories
• Great way to use up extra squash from the garden or local farmer’s market
• Gluten-free, soy-free, nut-free, and dairy-free

Tips for Serving Up Your Simple Roasted Squash

While this vegan roasted squash recipe is meant to be simple and stress-free, we also wanted to inspire you with other ideas for baking and serving. Once you feel comfortable cooking with these gorgeous little gourds, you can come up with your own culinary creations.

• So Much Squash, So Little Time – You can use other types of squash for this recipe. Kabocha, acorn, and butternut all work well in this recipe. Steaming time may vary with squashes that are more dense than the delicata, so remember to microwave in 1 minute extra intervals if 4 minutes is not enough and your squash is still very hard.
• Dare To Make a Double Batch – You may find that you (or your family) will gobble up this single squash in one sitting. In that case, microwave as many squash as you wish, cool, prepare, and cut them all before adding to the baking sheets. Each single squash uses approximately one entire baking sheet so, if you have extra sheets, make as much squash as you wish.
• Let’s Get Saucy – Make a terrific tahini sauce to accompany your roasted squash. Add 2 tablespoons of tahini to a small bowl and add ½-1 tablespoon of warm water. Use a fork or whisk to mix well. Drizzle over your squash or add to a small bowl for dipping.
• Spice It Up – When adding your winter squash to the oven, consider sprinkling in a few spices to make it extra special. Flavors that complement this cozy side include: thyme, cumin, chili, smoked paprika, sage, ginger, and cinnamon. Yum!
• No Pain, More Grain – Roasted squash partners perfectly with creamy pastas and whole grains. Serve alongside plant-based macaroni and cheese, vegan risotto, quirky quinoa, or basic brown rice. Lovely, warm, and super filling.

How To Make Simple Roasted Delicata Squash

No need to feel intimidated by baking this lovely little squash. Just take it step by step and you’ll be amazed at how simple it really is. If you’re nervous because you’ve never liked squash in the past, we think you’ll be more than pleasantly surprised by the incredible flavor and texture of this recipe.

1. Preheat the oven. Wash and dry the squash. Cut off the ends.
2. Steam the squash in the microwave for 4 minutes. Cool before cutting.
3. Make ½” slices and place on a parchment lined baking sheet.
4. Oil, season, and bake for 30 minutes, flipping halfway through cooking.
5. Add tahini sauce, if desired, and enjoy!

Star Ingredient: The Dashing Delicata!

Delicata is such a special style of winter squash. Besides it’s beautiful little bumps and luminous lemon-lime color, it’s got a delicate brown sugar flavor and creamy texture. We also love it because:

• High in fiber
• Good source of vitamins A and C, lutein, potassium, and folate
• Only 80 calories per cup
• Smaller and easier to cut than other squashes
• Low in carbs (if that is something you need to reduce)

What Can I Do With the Seeds? (Scoot Over, Roasted Pumpkin Seeds!)

Can you believe that you can roast delicata squash seeds just like you do with pumpkin seeds? Follow the directions for our roasted pumpkin seeds recipe and just reduce the cooking time to 8-10 minutes, depending on your oven. You’ll know that they’re done when you hear them start to pop and crackle, just like popcorn popping. You’ll love how crisp and delicious they are!

Frequently Asked Questions

If you’re a complete beginner at baking squash, we’re here for you! It can feel intimidating to cut and cook something unfamiliar, but it’s totally worth it. Here are answers to some common questions, in case you had the same concerns.

I can’t find a delicata squash! Will a different type of squash work in this recipe?

You can use other types of squash for this recipe. Kabocha squash, acorn squash, and butternut quash all work well in this recipe. Steaming time may vary if the squash is more dense than the delicata squash, so microwave in 1 minute extra intervals if 4 minutes is not enough and your squash is still very hard.

Can I air fry delicata squash?

Definitely! Here’s how to do make easy air fryer delicata squash: while you cut the squash into slices, preheat your air fryer to 400 degrees for 5 minutes. Lay your squash slices out on a plate or cutting board. Brush with oil and sprinkle with seasonings. Add the slices in a single layer to the basket and air fry at 400 degrees for 10-12 minutes, flipping the slices over halfway and being careful to check that they are crisp (but not burnt) on the outside. Voila! Air fryer delicata squash!

What if I don’t have a microwave? Can I still make this recipe?

Yes, you can. Another option is to quickly steam the delicata squash in a pot with a steaming rack, in the Instant Pot, or simply leave out the steaming all together. Because the skin of this squash isn’t as thick as others, you can choose not to steam and just roast the slices for a little longer, if needed.

I try to avoid added fat in my diet. Do I need to use the oil when baking the squash?

No worries. You can completely eliminate the oil if you wish or just give the bare minimum of oil spritzes onto the tray of squash slices. The squash won’t be quite as crispy or golden when it’s cooked, but it will still be delicious.

Storing Your Delicata Squash Leftovers

Any leftover cooked squash will last about 3-5 days in the refrigerator in a sealed container. You can also freeze any remaining simple roasted squash in a freezer-safe covered container or bag for up to 4-6 months.

More Roasted Vegan Recipes to Try

• Perfect Sweet Spiced Pumpkin Seeds
• Sheet Pan Roasted Peas
• Simple Sweet Roasted Chickpeas
• Vegetarian Stuffed Acorn Squash
• Roasted Asparagus With Garlic, Tomatoes, and Tahini Drizzle
• Savory Roasted Chickpeas
• Roasted Beetroot Hummus
• Oven Roasted Cauliflower Steaks
• Vegan Stuffed Acorn Squash with Wild Rice Pilaf

Equipment You’ll Need

There’s not a whole lot you’ll need to make this ravishing recipe. All that’s truly necessary is an microwave, knife, oven, and baking sheet.

• Measuring Spoons
• Oven
• Microwave
• Sharp Knife
• Cutting Board
• Pastry or Silicone Brush (optional for oil application)
• Parchment Paper or Silicone Baking Mat
• Baking Sheet
• Spatula

Print

Simple Roasted Delicata Squash (With Air Fryer Option)

This simple roasted delicata squash recipe is so scrumptious, you just have to give it a try! It's easy to make anytime and serves as a tasty side dish during the autumn months when squash are plentiful. This dish is warm, nutty, and truly flavorful.

Course Side

Cuisine American

Keyword air fryer recipes, delicata squash recipe, roasted delicata squash

Prep Time 10 minutes minutes

Cook Time 30 minutes minutes

Total Time 40 minutes minutes

Servings 1 -2

Calories 213kcal

Author Gina House

Ingredients

• 1 medium Delicata squash around 6-8 inches in length
• ½ tablespoon vegetable oil or oil spray or oil of your choice
• ½ teaspoon salt and pepper or to taste

Instructions

• Preheat the oven to 400 degrees F.
• Wash the outside of the squash.
• Cut the ends off of the squash. Place the squash into the microwave and cook for 4 minutes on high (depends on the power of your microwave). The squash should be slightly squishy, but not fully cooked.
• Let the squash cool for at least 5 minutes before cutting. Once the squash is cool, use a sharp knife to cut the squash in half lengthwise. Scoop out all of the seeds.
• Cut the squash into ½” slices so that you have semi-circle (smiley) shapes.
• Lay the squash slices in a single layer onto a parchment lined baking sheet.
• Brush or spray the pieces with oil and season with salt and pepper.
• Place in the oven and bake for 25-30 minutes until the outside looks crisp and golden, gently flipping them over halfway through the cooking process. Once done, use a spatula to remove the slices from the baking sheet. Serve with tahini or your favorite dipping sauce. Enjoy!

Notes

• Tahini Sauce – Add 2 tablespoons of tahini to a small bowl and add ½-1 tablespoon of warm water. Use a fork or whisk to mix well. Drizzle over your squash or add to a small bowl for dipping.
• Oil-free Version – You can completely eliminate the oil if you wish or just give the bare minimum of oil spritzes onto the tray of squash slices.
• Air Fryer Method – While you cut the squash into slices, preheat your air fryer to 400 degrees for 5 minutes. Lay your slices out on a plate or cutting board. Brush with oil and sprinkle with seasonings. Add the slices in a single layer to the basket and cook at 400 degrees for 10-12 minutes, flipping the slices over halfway and being careful to check that they are crisp (but not burnt) on the outside.
• Squash Substitutions – You can use other types of squash for this recipe. Kabocha, acorn, and butternut all work well in this recipe. Steaming time may vary if the squash is more dense than the Delicata squash, so microwave in 1 minute extra intervals if 4 minutes is not enough and your squash is still very hard.
• Gluten-free, soy-free, dairy-free, and nut-free

Nutrition

Calories: 213kcal | Carbohydrates: 40g | Protein: 4g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Sodium: 1185mg | Potassium: 1586mg | Fiber: 7g | Sugar: 10g | Vitamin A: 6193IU | Vitamin C: 56mg | Calcium: 128mg | Iron: 3mg

Roasted squash photos by JJ Steele for World of Vegan. If you try this simple roasted squash recipe, let us know what you think by leaving a comment and rating below. Be sure to follow along on Pinterest, Instagram, and Facebook for even more vegan recipe inspiration.

The post Simple Roasted Delicata Squash (With Air Fryer Option) appeared first on World of Vegan.

Everyone loves this dairy-free mashed potato recipe, it’s best mashed potato recipe you’ll find!

Star Ingredients in Vegan Mashed Potatoes

When it comes to comfort food, few dishes can rival the creamy and indulgent goodness of mashed potatoes. In this vegan rendition, we’ve taken classic Yukon Gold potatoes and transformed them into a dairy-free delight that’s just as rich and satisfying as the traditional version. Let’s take a closer look at the star ingredients that make these Vegan Mashed Potatoes a must-try.

Yukon Gold Potatoes (3 pounds): These golden-fleshed potatoes are the foundation of our dish. Yukon Golds are known for their buttery texture and rich flavor, making them the perfect choice for creamy mashed potatoes. They mash beautifully and provide a natural creaminess that’s essential for a velvety-smooth result.

Roasted Garlic (1 large head): Roasting a whole head of garlic takes its sharp bite and transforms it into a sweet and caramelized delight. The roasted garlic infuses the potatoes with a subtle, savory complexity that elevates the flavor profile. It’s the secret ingredient that adds a gourmet touch to this humble dish.

Vegan Butter: To achieve that luscious, buttery flavor without using dairy, we turn to vegan butter. It melts seamlessly into the mashed potatoes, lending a rich and creamy consistency. You can adjust the amount to your taste, but a half-cup creates that perfect balance of decadence and guilt-free indulgence.

Salt and Pepper: These two seasonings are the essential flavor enhancers. They bring out the natural goodness of the potatoes and roasted garlic, ensuring that every bite is perfectly seasoned. Feel free to adjust these quantities to suit your taste preferences.

Fresh Chives (for garnish): The finishing touch to our Vegan Mashed Potatoes is a sprinkle of fresh chives. Chives add a bright, herbaceous note that beautifully complements the rich and creamy potatoes. Chop them finely and use as much or as little as you like for a burst of fresh flavor and vibrant color.

Together, these simple ingredients create a vegan mashed potato dish that’s not only delicious but also a crowd-pleaser for vegans and non-vegans alike. With the velvety texture of Yukon Gold potatoes, the depth of roasted garlic, the creaminess of vegan butter, and the finishing touch of fresh chives, you’re in for a memorable comfort food experience that’s cruelty-free and absolutely satisfying.

More Garlic, Please!

This deliciously dairy-free mashed potato recipe is made by garlic lovers for garlic lovers. It’s packed with bursts of roasted garlic from an entire head of roasted garlic that you’ll squeeze out into the potatoes before fully mashing them to creamy perfection. If you’re one of those “double the garlic, please!” type of people, these are for you! 

Not a fan of garlic? You can leave the garlic out of this recipe and it will still be delightful. Just pass that garlic over here, would you? I can always use more!

Why You Should Make These Plant-Based Mashed Potatoes

A better question to ask would be, “why shouldn’t you make it?” The reasons to serve up a heaping helping are endless, but the top 4 are as follows:

• Garlic! – There’s simply no such thing as too much garlic. You have full license here to throw an entire head of the stuff into pan without holding back. Side bonus: The vampires will stay far away from you and your family tonight!
• Simple ingredients – No funny business here. You can find everything you need at the standard grocery store without making a special trip.
• Easy – Cooks of all ages and experience can whip up incredibly fluffy spuds with ease. Most of the cooking time is inactive, so you have plenty of opportunities to take breaks along the way.
• Allergen-free – Dietary restrictions won’t keep anyone from digging into this dish. Just double-check your vegan butter; ingredients can vary by brand and may include soy or nuts. If need be, you can substitute extra-virgin olive oil, plain vegan yogurt, or pure, unrefined coconut oil instead. It will change the flavor a bit but still taste every bit as rich in these dairy-free mashed potatoes.

Nutritional Benefits of Potatoes

For many years, potatoes were demonized as high-carb, empty calories, but there’s so much more going on beneath the peel. Exact nutrients vary depending on the variety, but you can count on finding certain vitamins and minerals in every sort of spud.

Vitamin C – Boost your immune system with potatoes? You bet! One medium Yukon gold potato fulfills half of your daily recommended dose of vitamin C.

Antioxidants – Neutralizing free radicals before they can wreak havoc in the body, antioxidants help prevent many degenerative cellular diseases, like cancer, diabetes, and heart disease.

Fiber – Providing a sense of satiety, potatoes are very filling. This is what makes them great for
rounding out a meal to make sure everyone walks away from the table full and happy.

Resistant starch – Taking more time to digest when it reaches the large intestine, this specific type of starch nourishes the beneficial bacteria in your gut. This helps aid in digestion and in some cases, reduce blood sugar.

Tips for Making the Best Mashed Potatoes Ever

Anyone can make good vegan mashed potatoes right off the bat, but with a few simple tips and tricks, you can make AMAZING, crave-worthy mashed potatoes every time.

1. Start with cold water to make sure the potatoes cook at the same rate.
2. Bring to a boil and cook until fork-tender, but not falling apart.
3. Drain thoroughly because no one likes watery mashed potatoes.
4. For completely silky-smooth mashed potatoes, press the pieces through a potato ricer fitted with the finest disk. I prefer mine with a bit more texture, so I just use a good old fashioned potato masher.
5. Whatever you do, do not use a food processor, stand mixer, or blender, which will only create a gluey, sticky texture.
6. To avoid dirtying more dishes, mash the potatoes right in the pot and add vegan butter, allowing it to melt from the residual heat.
7. Follow that with salt and pepper, and mash away!

What Type of Potato Masher Should You Use?

Sure, you can mash potatoes with a fork, but a potato masher will save you a lot of trouble. Beyond mashed potatoes, it’s an essential tool for making creamy guacamole, homemade refried beans, quick banana bread, and so much more.

There’s a wide range of designs to pick from, so which is the best? A lot of it comes down to a matter of personal preference, but the two most common models to use for mashed potatoes are:

• Flat, perforated plate that ensures even, complete coverage as you mash
• Zigzag or “s” type models that have a lot more open space for chunks of food to slip through

Some people say that the zigzag type making you do twice as much work. But whichever style you choose, just make sure the grip is comfortable so you can press down with force and not worry about your fingers slipping.

What Can I Do With The Peeled Potato Skins?

If you’re thinking about tossing your potato skins in the compost or garbage, wait! We have a super easy and delicious zero waste recipe for potato skin chips that you’ve gotta try. It’s just a few ingredients and will give a whole extra level of enjoyment when served as a snack before these mashed potatoes are ready. 

Serve These Vegan Mashed Potatoes With…

Getting ready for a vegan Thanksgiving feast, or a hearty holiday spread of festive plant-based side dishes? This dairy-free mashed potato recipe pairs perfectly with:

• A Generous Drizzle of Vegan Gravy
• A Hefty Vegan Turkey Roast (such as this Tofurky roast)
• Cranberry Sauce
• Vegan Green Bean Casserole
• Air Fryer Kabocha Squash or Roasted Delicata Squash
• Thanksgiving Harvest Salad

How to Level Up Your Mashed Potato Flavors

It’s hard to beat a pure garlicky mashed potato, but if you want a flavorful change of pace, try one of these ideas for spicing things up:

Curry powder – Heat one tablespoon of neutral vegetable oil and add 1 teaspoon of mild yellow curry powder. Cook for 20 seconds, until aromatic, and then pour it over mashed potatoes. Mix well.

Caramelized onions – Everything goes with caramelized onions and there’s no limit to how much you can add. Prep the onions in advance so you can quickly stir them in at the end.

Capers or olives – For a briny, salty finish, top you mountain of ‘taters with roughly chopped capers and/or olives. Bonus points if you take an extra minute to pan-fry the capers first for an extra little crunch.

Meatless bacon bits and shredded vegan cheese – Just like a loaded baked potato, but creamier!

Sriracha, soy sauce, and black vinegar – This combination is my favorite dipping sauce for vegetable dumplings, but it’s also fantastic swirled into golden spuds for extra umami flavor

Lemon zest and rosemary – Bright and zingy, the bold citrus and warm earthy tastes balance out brilliantly for a fresh take on the standard mash.

Vegan kimchi – For those who like it hot, drain and finely chop a handful of your favorite kimchi before mixing it into your potatoes. Since not everyone is up to such intense spice, you might want to add this to individual portions, rather than the full batch.

More Comforting Vegan Potato Recipes To Try

• Vegan Hasselback Potatoes
• Vegan Potato Leek Soup Recipe
• Vegan Deviled Potatoes
• Garlic & Kale Potato Cakes
• Grilled Potato Skins With Guacamole

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Vegan Mashed Potatoes

This vegan mashed potato recipe with roasted garlic is widely loved and a popular addition to Thanksgiving tables around the world! Made with Yukon Gold potatoes, roasted garlic, and vegan butter, this is the ultimate comfort food. Perfectly seasoned, velvety-smooth, and garnished with fresh chives, it's a delicious side dish to make for the holidays—of just a regular Tuesday night.

Course Sides

Cuisine American

Keyword dairy-free mashed potatoes, vegan holiday side dish, vegan mashed potatoes

Prep Time 10 minutes minutes

Cook Time 50 minutes minutes

Total Time 1 hour hour

Servings 8

Calories 232kcal

Author Dan Miller | World of Vegan

Ingredients

• 3 pounds Yukon Gold potatoes washed and halved
• 1 large head garlic
• ½ cup vegan butter adjust to taste
• 1 teaspoon salt adjust to taste
• 1 teaspoon pepper adjust to taste
• fresh chives finely chopped, to taste (for garnish)

Instructions

• Preheat oven to 400 degrees F.
• Fill a large soup stock pot with potatoes and water that comes one inch above the potatoes. Bring to a boil and cook for 35-45 minutes until super tender. You should be able to easily pierce the potatoes with a fork.
• While potatoes are cooking, roast your garlic: Turn the garlic on its side and, using a sharp knife, slice off the top exposing the very top of most of the garlic cloves. Place the garlic root-down on a sheet of tin foil, drizzle olive oil over the top, and pull the tin foil up around the sides and pinch together on the top to close. Bake for 50 minutes at 400 degrees until garlic is soft.
• Drain your cooked potatoes, toss them back into the large pot, and begin to mash with a potato masher. Squeeze in the garlic cloves (the soft cloves should come out of the peel easily when you squeeze it). Add the vegan butter, salt, and pepper. Continue mashing until everything is well-combined and potatoes appear light and fluffy.
• Transfer to a large decorative serving platter and top with chopped chives.

Nutrition

Calories: 232kcal | Carbohydrates: 31g | Protein: 4g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 5g | Trans Fat: 2g | Sodium: 388mg | Potassium: 736mg | Fiber: 4g | Sugar: 1g | Vitamin A: 5IU | Vitamin C: 35mg | Calcium: 28mg | Iron: 1mg

Dairy-free mashed potato recipe by Daniel Miller and food photos by J.J. Steele, copyright World of Vegan. If you try this recipe for vegan mashed potatoes, let us know what you think by leaving a comment and rating below! Be sure to follow along on Pinterest, Instagram, and Facebook for even more vegan recipe inspiration.

The post Vegan Mashed Potatoes appeared first on World of Vegan.

Table of contents

• Why You Should Make This Vegan Artichoke Dip
• How to Serve Up Your Dairy-Free Artichoke Dip
• Star Ingredients
• How Do I Store This Artichoke Dip?
• More Delicious Vegan Dips to Try:

Going to a party and don’t want to be the fifth person bringing hummus and chips? Not only is this dairy-free and vegan artichoke dip the perfect appetizer, but also the perfect ice breaker. Socially awkward? All you’ve gotta say is, “Hey nice to meet you—have you tried the dip? It’s amazing.” Lifelong friendships can be established over this dip.

For a holiday party, I veganized this artichoke dip from an old family recipe that I have followed for years. I had my doubts, as I was susceptible to the myth that the rich flavor of artichoke dip is attributed to the creaminess of animal-derived cheese.

However, as soon as I began mixing the ingredients, I was enchanted by the aroma of a guilty pleasure in the making. While the dip was baking, the familiar smell of parmesan cheese transforming into a perfectly savory golden brown took over my kitchen. I was thrilled to discover that the vegan dip was nearly impossible to distinguish from the non-vegan dip. It was not surprising that the dip had disappeared well before the end of the party!

This vegan artichoke dip will bring life to your party and a party to your tastebuds. It contains just four simple ingredients and requires very little effort to make! Now all you need is a good playlist to set the mood and you’ll be a Party Pro.

Why You Should Make This Vegan Artichoke Dip

Aside from this dip being a go-to party recipe? It’s perfect for potlucks, easy dinners, and spreading on sandwiches.

This recipe doesn’t call for spinach, but if you really want to feel like Popeye, go ahead and add some yourself! Once your dip is all set, you can gather around the table with your pals and bond over how deliciously dairy-free this awesome vegan artichoke dip really is!

• Easy to DIY – This dip involves only a few simple steps and four ingredients! If you’re pressed for time or simply don’t want to put a ton of effort into what you’re making, this dip is for you.
• Be the Life of the Party – Did you know that people who bring food to events are 50% more likely to be the life of the party? We actually just made up that statistic but you are certainly more likely to have a smoother time meeting new people at a social gathering if you bring this dip along. And this is so much more fun than hummus.
• No Mystery Ingredients – Store-bought artichoke dip is rarely vegan. Plus, it often contains heaps of dairy and other non-vegan ingredients. This dip allows you to enjoy a completely vegan version so you don’t have to miss out on anything at your next party!

How to Serve Up Your Dairy-Free Artichoke Dip

The possibilities for having a truly delightful vegan artichoke dip experience are endless. You can eat it straight off a fork, sure. But you can also…

• Spread It on Bread – One of the best ways to enjoy this delicious dip is to spread it on freshly baked bread. Whether you want to build a pita pocket with other ingredients or prefer to stick with spreading it on fresh focaccia, you’ll never have a sad slice of bread again!
• Add a Side of Fries – Sometimes the best way to enjoy a good dip is to have something crispy and fluffy to dive right inside of it. Herbed polenta fries, crispy potato wedges, or even hasselback potatoes will all deliver an amazing and appetizing experience.
• Star of the Burger Bar – Need a foolproof way to ensure no one at your party will go hungry? Then a burger bar is the way to go! This vegan artichoke dip is incredible for enjoying atop vegan burger patties. You can’t go wrong topping our pizza burgers with this dip—you’ll feel as if you’d just been transported to Venice!

Star Ingredients

This vegan artichoke dip calls for just four simple ingredients: canned artichokes, vegan cream cheese, vegan mayonnaise, and vegan parmesan cheese. You’re welcome to use your preferred brand of each but in case you need some ideas on how to spice things up, we’ve got you covered.

Awesome Artichokes

These boisterous buds are the stars of the show. You’ll be using canned artichoke hearts — and whole, halved, and quartered artichoke hearts will all work. Drain them well, and squeeze them out a bit to remove the juices. Toss them on a cutting board, and using a sharp chef’s knife, roughly chop them into bite-sized pieces perfect for this dip.

Since artichoke hearts are usually brined with salt when purchased in a can, there’s not much reason to add any additional salt unless you truly desire so. There is also plenty of flavor in the cream cheese, parmesan, and mayo.

As mentioned earlier, you’re welcome to add in some chopped spinach if you please, to transform this into a spinach artichoke dip!

Dairy-Free Cream Cheese 

With so many vegan cream cheeses on the market these days, it can be tough to know which one to choose! From the incredible selection of Miyoko’s to the creamy coconut-based cheeses of Violife, there’s no shortage of ways to mix up your dip! We used Tofutti and it turned out perfectly.

Plant-Based Parmesan 

Any vegan parmesan should work great in this recipe. We use the Violife parmesan (pictured below) that we grated right into the dish. If you want to add a slightly more homemade touch to this vegan artichoke dip, you can make your own vegan chipotle parmesan recipe! Don’t want to spice things up? Just leave the pepper out!

Mighty Mayonnaise 

These days there are dozens of vegan mayo options in supermarkets. Choose your favorite! We used Follow Your Heart’s classic Veganaise. Maybe you’re someone who likes a plain vegan mayonnaise, smooth and versatile with a little bit of tang to add some edge. That’s all fine and well but perhaps there’s a part of you that wants to live large and spice things up with some chipotle vegan mayo instead. Just imagine all the oohs and aahs you’d get!

How Do I Store This Artichoke Dip?

Your vegan artichoke dip will last about 3-5 days in the fridge if stored in an airtight container. Freezing is not recommended so if you end up with more than you think you may go through, give some to a friend!

More Delicious Vegan Dips to Try:

• Baba Ganoush Dip
• Peanut Dipping Sauce
• Soft Pretzels With Vegan Cheese Dip
• Vegan Latkes & Caramelized Onion Dip
• “Cheese” Quesadillas With Creamy Chipotle Bean Dip

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Vegan Artichoke Dip {Easy + Dairy-Free}

A party-pleasing vegan artichoke dip that is plant based and insanely easy to make! Great for potlucks, family gatherings, and cozy nights in. Just dump the four ingredients into a baking dish, mix, and bake!

Course Appetizer, Dip

Cuisine American

Keyword vegan artichoke dip, vegan artichoke dip recipe, vegan party appetizer, vegan party appetizer recipe ideas

Prep Time 5 minutes minutes

Cook Time 40 minutes minutes

Total Time 45 minutes minutes

Servings 8

Calories 321kcal

Author Kara Schunk

Ingredients

• 2 cans artichoke hearts drained well and roughly chopped
• 8 ounces vegan cream cheese
• 1 cup vegan mayonnaise
• 1 cup vegan parmesan cheese shredded or grated (reserving a handful to sprinkle on top)

Instructions

• Preheat oven to 350°.
• In a medium baking dish, add the artichokes, cream cheese, mayo, and parmesan and mix until thoroughly combined.
• Top with an additional sprinkle of parmesan cheese.
• Bake for 40 minutes until golden brown on the outer edges.
• Serve with pita bread, crackers, or pita chips.

Notes

Have leftovers? Cover with tin foil or or store in an oven-safe container in the fridge for up to three days. Reheat by baking (uncovered) in a preheated oven at 400 degrees for about 20 minutes.

Nutrition

Calories: 321kcal | Carbohydrates: 11g | Protein: 3g | Fat: 29g | Saturated Fat: 6g | Sodium: 631mg | Fiber: 3g | Sugar: 1g | Calcium: 28mg | Iron: 1mg

Vegan artichoke dip recipe by Kara Schunk. Photos by Michelle Cehn. Article written with support from Kara Schunk and Amanda Meth. Please note that this article may contain affiliate links which supports our work at world of Vegan.

The post Vegan Artichoke Dip {Easy + Dairy-Free} appeared first on World of Vegan.

While delicious vegan dairy products always seemed like an unattainable dream, things in the cheese world are a’ changing (and, in our opinion, for the better)! It always amazes us that there is not only one dairy-free cheese out on the market, but many. And, thanks to creative culinary cooks like Miyoko Schinner and Julie Piatt, we can form our own vegan cheeses with very little fuss.

Are you ready to learn more about vegan alternatives to feta cheese and, if someone asks you, feel at ease answering the question––is feta vegan? Keep reading to find out the full story.

What Is Feta Cheese?

Traditional Greek feta cheese is made using goat or sheep’s milk. Overall, it is soft in texture, white in color, and is formed into large blocks, which are aged in brine (a salty water bath).

The texture of this dairy-based cheese is crumbly and primarily used as a ‘table’ cheese, served alongside salads, savory olives, or sandwiches. Fresh or dried aromatic herbs may be also added. Since this process includes using the milk of animals along with other animal ingredients (such as rennet and whey), it is not vegan.

Lucky for us, many companies are trying their very best to create vegan-friendly alternatives for ‘hard-to-give-up’ dairy products. Because cheese has such a specific texture and flavor, it’s not at all an easy task. We’re super impressed by the huge strides made by many brands to recreate such a finicky flavor and texture profile.

Here are some of the ingredients used to create feta cheese substitutes:

• Coconut Oil (versatile composition, white color, and high fat content)
• Tofu (crumbly texture, neutral flavor that soaks up other flavors, and fat content)
• Potato Starch (thickener)
• Vinegar (to add a sour component)
• Herbs (authentic Greek ingredients)
• Salt

Best Grocery Vegan Feta Cheese Brands

Now that you know all about dairy-free feta cheese, you might be wondering where you can buy some so you can try some. It’s very exciting that there are so many new brands of vegan cheese arriving in stores all the time and we’re always anxious to give them a taste. At the moment, these are the brands we feel are way up there on the cheese wheel:

Violife’s “Just Like Feta”

We have to admit that the coconut oil-based Violife vegan feta is our favorite. The ‘Just Like Feta’ block has the perfect combination of silkiness, saltiness, and mild, tart flavor. It is certified vegan and non-GMO. Perfect cut into cubes or thin slices and add to virtually anything! (Or eaten right out of the container! shhh…don’t tell anyone.)

Follow Your Heart’s “Dairy-Free Feta Crumbles”

Best selection for salads! Versatile, easy to use, and overall fantastic umami flavor. These vegan crumbles are certified plant-based, gluten-free, soy-free, Kosher, and non-GMO. Follow Your Heart also uses a coconut oil and potato starch base, similar to Violife.

Trader Joe’s Feta Cheese Alternative

Not quite as flavorful or salty as Violife, but that might be exactly what you’re looking for in a vegan cheese. Nice texture and even more mild. As with Violife and Follow Your Heart, TJ’s uses coconut oil and potato starch as their main ingredients.

Artisanal Vegan Feta Brands

When only something very special will do, you may want to go above and beyond when it comes to choosing your vegan feta cheese. These brands excel at dairy-free alternatives with a whole lot of flavor and authentic appearance. If you can’t decide, buy a block of each and have a taste-testing get together!

Peaceful Rebel Herbed Feta: The great option if you are searching for something with a bit more gusto. This herb-filled cheese goes extremely well with Greek salads, gyros, and pita sandwiches. Gluten-free and tofu-based with coconut oil, vinegar, and herbs.

Virgin Cheese Organic Artisan Feta: If you’re hosting a party or romantic dinner, this is the dairy-free cheese to choose. Unlike some of the cheese mentioned above, this one is cashew-based and traditionally cultured. Excellent with wine and crackers. Organic and free of soy, GMOs, lactose, gluten, or dairy.

Cheeze & Thank You Artisanal Feta: This company takes advantage of the silkiness of organic tofu and soybeans (along with a little bit of coconut oil) to make its signature tofu vegan cheese. The white wine vinegar, basil, and oregano add that bit of tang that people are usually searching for in a feta. Made specifically to both crumble and melt, this artisanal cheese is dairy-free and lactose-free.

Recipes Using Plant-Based Feta Cheese

This particular dairy-free cheese is really versatile because of its naturally neutral taste. You can include it in many different dishes for added creaminess, contrasting color, and an extra salty bite. These are our favorite ways to use vegan feta:

Vegan Greek Salad with Tofu Feta

Full of intense and flavorful ingredients like olives and a special Mediterranean marinated tofu, this vegan greek salad is sure to become a new favorite side.

Baked Tomato Feta Pasta

Creamy, savory, and full of tomatoey goodness, not to mention easy to make. A definite crowd pleaser!

Bruschetta with Feta

Cook up crisp slices of homemade bread until golden brown, brush with olive oil, and top with fresh basil, and thinly-sliced garden tomatoes. Add crumbles or thick chunks of feta vegan cheese. Or, what about a mouthwatering, marinated bruschetta feta that has all of the summery, herb flavors incorporated right inside the vegan cheese itself? Yum! Feel free to experiment with all types of culinary combinations when making DIY dairy-free cheese.

Quick Substitutes for Feta

When you’re in the middle of cooking a meal and you have no means to grab more ingredients, here are the best plant-based substitutes for vegan feta:

• Vegan Mozzarella – Another mild, white cheese that is essential when you need an ingredient that melts or needs to form separated layers, such as a casserole dip. Also handy when filling a hummus board and you’re out of dairy-free feta cheese.
• Dairy-Free Cream Cheese – The perfect alternative for feta in adding to savory pies or spreading onto crispy crackers or soft bread.
• Marinated Firm Tofu – A smart substitute for vegan feta in salads, sandwiches, and even outstanding with oven-roasted vegetables.

Ideas for Using Vegan Feta in Everyday Recipes

Since vegan feta has a specific taste and texture, you wouldn’t want to add it to just anything. (Though we’re sure our dairy-free feta cheese lovers may disagree.) If you always wanted to try feta that’s vegan, but not sure what to eat with it or how to serve it, here’s a list of enticing and appetizing options for you.

Sprinkle Over Salads – One of the best ways to use this tangy vegan cheese is to carefully crumble it over crisp salads. Not only does it give your veggies that extra oomph it needs, but it adds a new texture and fun flavor to simple greens.

Crunch With Crackers – If you’re choosing a cool and creamy, mild vegan feta, pair it with a super crunchy and savory cracker. Our favorites include Mary’s Gone Crackers, Blue Diamond Nut Thins, or CrunchMaster Multi-Seed varieties. Add a tiny spoonful of raspberry or strawberry jam for a little something extra special.

Feature Beside Fresh Fruit – It’s no surprise that fruit and vegan cheese go perfectly side by side. Pairing sweet with savory is always a good choice for a snack. Try to serve apples, dates, figs, grapes, or pears because their sweetness and interesting texture is a nice contrast to the smooth vegan feta.

Homemade Tofu Feta Recipe

We love making our own dairy-free cheese at home and we’ve created a delicious, herb-filled recipe just for you! Don’t be at all intimidated by the recipe. It’s simple once you read through it and get started.

All you need to do is drain the tofu, cut the tofu into cubes, make the marinade, and let sit for at least 2 hours (overnight is best!). Then, it’s done! You’ll have a batch of homemade tofu feta cheese that will last at least a week in the fridge.

Equipment You’ll Need

• Measuring Spoons
• Measuring Cups
• Colander
• Knife
• 32 ounce mason jar or large plastic container with secure lid.
• Tofu Press (optional)

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Vegan Tofu Feta Cheese

This vegan tofu feta cheese is so flavorful and fun to make! This vegan feta is fantastic added to fresh garden salads, popped into pita pocket sandwiches, crazy good with crackers, or even eaten simply as a snack. Salty and tangy, with just a hint of the Mediterranean. Nostimo!

Course Side

Cuisine Mediterranean

Keyword Tofu Feta, vegan cheese, vegan feta

Prep Time 40 minutes minutes

Total Time 40 minutes minutes

Servings 4 -6 (16 ounces)

Calories 27kcal

Author Gina House | World of Vegan

Ingredients

• 1 16-ounce container super or extra-firm tofu
• ½ cup white wine vinegar
• ¼ water
• 2 tablespoons freshly squeezed lemon juice from one large or two small lemons
• 2 tablespoons reduced-sodium tamari
• 1½ tablespoons nutritional yeast
• 1 tablespoon dried oregano
• ¼ teaspoon dried dill

Instructions

• Drain the Tofu: Place the colander inside of a large bowl. Wrap the block of tofu well and place inside of the colander. Carefully arrange a heavy bowl or other 3-5 pound weighted object on top of the tofu to aid in pressing out the extra liquid. Let sit for at least 30 minutes. You can also use a tofu press, if you have one.
• While the tofu is draining, mix up the marinade. Add all of the ingredients (minus the tofu) into a jar or bowl and whisk together well. Put aside for later.
• Once the tofu is drained to your liking, take it out of the cloth, pat dry, and cut it evenly into ½” cubes.
• Place the cubes into a mason jar or large container with a tight fitting lid. Pour the marinade over the tofu cubes. Cover and give a shake.
• Shake the container every few hours if you can so that all of the tofu cubes are coated with the marinade. Place in the refrigerator for a minimum of 2 hours, but overnight is best. (One or two days is even better!)
• Shake the container several times during the marinating process. At least 4 times total is ideal.
• After desired soaking time, shake the container one more time and drain the excess marinade.  Store the tofu feta cubes in a closed container in the fridge. Not recommended for freezing. They will last in the fridge for 4-5 days. Enjoy!

Notes

• Tofu Firmness – It’s very important to use super or extra firm tofu. The other types will not give you the same consistency that you find in dairy feta cheese. Using the firmest tofu you can find and then pressing it to release all of the excess liquid truly makes this recipe much more like the feta you were used to eating in the past.
• Savory Substitutions – You can use any type of vinegar you would like. We found the white wine vinegar gave the best resulting flavor, but you can experiment with apple cider, rice wine, red wine, or any other vinegar your choosing.
• Dairy-free, nut-free, and gluten-free

Nutrition

Calories: 27kcal | Carbohydrates: 3g | Protein: 3g | Fat: 0.2g | Saturated Fat: 0.02g | Polyunsaturated Fat: 0.03g | Monounsaturated Fat: 0.01g | Sodium: 506mg | Potassium: 113mg | Fiber: 1g | Sugar: 0.4g | Vitamin A: 25IU | Vitamin C: 3mg | Calcium: 25mg | Iron: 1mg

More Delectable Dairy-Free Guides To Try

• Best Dairy-Free Cheese Brands
• Vegan Blue Cheese
• Vegan Sour Cream
• Plant-Based Vegan Ice Cream Guide
• Vegan Butter
• Vegan Cream Cheese

We hope you enjoyed this non dairy feta cheese guide sharing the best dairy-free feta cheese brands and recipes out in the world today! From mild tasting feta to delightfully herb-filled feta, fabulous options are fast growing and brands are becoming increasingly accessible. Did we miss any of your favorite brands or recipes? Please show them some love in the comments below!

This vegan feta cheese recipe was created by Gina House. Photos are from from Canva and feta brand Instagram channels. This article may contain affiliate links that support our work at World of Vegan.

The post Vegan Feta Cheese Brands & Tofu Feta Recipe appeared first on World of Vegan.

This savory snack is filling and packed with antioxidants from the green leafy veggies, vitamin C from lemons, and healthy fats from the cashews, so these chips won’t leave you scouring the kitchen in fifteen minutes for more food. Plus, they’re shockingly easy-to-make with the help of a dehydrator (or your trusty old oven).

Yes, these may be available at the grocery store, but the store-bought kind can be insanely pricey and they can’t compare to the captivating crispiness of a newly baked bunch at home. Free of conventional packaging and preservatives, these homemade chips win hands-down in both freshness and flavor. 

How to Serve Up Your Cheezy Kale Chips

• Chips You Can Feel Good About – serve ’em up in a bowl and devour the whole thing without a second thought about the impact on your health—because these will be supporting your wellbeing with every bite!
• Simulate Salad Croutons – sprinkle into your salad for a satisfying crunch and terrific texture. They would be perfect with our savory Vegan Chickpea Salad.
• Bring Home the Hummus – pair your kale chips with cool, creamy hummus and other crispy veggies, such as carrots, cucumbers, and celery. Try our fantastic 5 Minute Olive Jalapeno Hummus or our radiant Roasted Beetroot Hummus!
• Veggie Burger Variation – some people like to add potato chips to their veggie burger, so how about cheesy kale chips instead? An amazing alternative to the usual lettuce leaves. Buddy up with our delicious Quick & Easy Red Bean Burger or Barbeque Black Bean Burger for the best flavor combo!

Why We Should All Eat More Kale

Kale is the Superhero of plant-based superfoods. Although this long-limbed leaf sometimes gets a bad rap for either taste or texture, you can count on kale to give your body the very best of its cruciferous care.

One of the most nutrient-dense foods on the planet, this vital vegetable is highest in vitamins A, C, and K. All kinds of kale are anti-inflammatory, high in antioxidants, and rich in calcium, iron, and potassium. It’s amazing how this one glorious group of greens can be so low in calories and so high in friendly fiber.

Fun Fact: Kale has an ANDI score of 1000. ANDI is the Aggregate Nutrient-Density Index.

Though we may have taken your numerous nutrients for granted in the past, we will certainly not now, dear kale. Hail to Cheezy Kale Chips!

Store Bought vs. Homemade Dehydrated Kale Chips

Buying kale chips at the store will save you time, sure, but here’s the catch. They’re wicked expensive! One bunch of kale can cost around $2 and can make about 5 store-bought bags of kale chips, which can easily set you back $25.

We can all stand to save money, and making your own from scratch is a great way to do that. Plus, this recipe for homemade kale chips is so much better than any store bought kale chips I’ve tried.

Nuts or Seeds for Your Mineral Needs

Healthy fats are essential to a satisfying and sustainable vegan diet. Did you know that including mono and polyunsaturated fats in a meal can help to lower your risk of heart disease and support cell growth, as well as hormone function?

Cashews are also a major source of vitamins and minerals: Vitamin E (anti-inflammatory), folate (DNA synthesis), B6 (cognitive function), phosphorus and manganese (bone health), selenium (antioxidant protection), and magnesium (helps to lower blood pressure and risk of heart disease).

Plus, these adorable oblong nuts taste great and create a very creamy sauce!

Budget-Friendly Tip

If you’re looking for an even more budget-friendly option than cashews, try substituting sunflower seeds instead! They hold many of the same nutrition benefits and have a similar flavor profile to cashews that pairs well with these chips.

Feast on Nutritional Yeast

Ahh, nutritional yeast. Every vegan’s best friend. Also known as “nooch,” these tiny flakes of savory goodness are packed with Vitamin B power (B1, B2, B3, B6, and B12) and protein (8 grams per serving). This tasty, cheesy topping packs a punch with high levels of potassium, calcium, and iron. Add 3 grams of fiber to the mix and you’ve got yourself one delicious and nutritious recipe ingredient!

Choose Your Kale Adventure

For this recipe, you can use any type of kale. We’ve made these kale chips with the most universal curly kale torn into bite-sized chunks. And we’ve made it with dino kale kept whole to create show-stopping large fun-to-eat (albeit very crumbly) crackers. Check out the three most common types of kale below and choose your own adventure!

Tips for Prepping & Preparing

Here are some tips on prepping and preparing this recipe:

• If you aren’t able to soak the cashews, blanch them in boiling water.
• Delve into a deeper flavor by using toasted instead of raw cashews seeds for the kale coating.
• For the ultimate enjoyment of the cheesy kale snack, allow the chips to completely cool and crisp before eating.

Step 1: Soak Your Cashews

Soak your cashews for at least one hour, or longer! This will soften them so that they blend to form a very creamy paste; plus it will add moisture to the equation.

Step 2: Wash & Prep Your Kale

You’ll need your kale to be completely dry for the paste to adhere, so you might be tempted to skip the washing step. I’m telling you right now—don’t!

Let’s remember that kale is grown in the soil, and curly kale has so many nooks and crannies for our bug friends to hang out in. I once opened a bundle of kale that had been in my refrigerator for three days and there was a giant caterpillar hanging out inside, still very much alive.

Don’t let that freak you out, just give your kale leaves a good rinse and gentle scrub and set them on towels to dry before moving on to the next step.

Step 3: Prepare Your Paste

Add the nuts, nooch, freshly squeezed lemon juice, oil, onion, and spices to your food processor and blend into a paste. It’s okay if it’s a little chunky, but if you’re unsure if it’s done, blend a little longer.

Step 3: Coat & Dehydrate

Scoop up the paste with your hands and rub it all over the kale pieces. It should generously but imperfectly coat both front and back off the kale, as pictured below.

Lay the coated kale pieces flat in a single layer on the dehydrator trays and voila! You’re ready to dehydrate!

The dehydration takes a long time (we’re talkin’ 6 whole hours), but you can set it and forget it, and the result will be wildly worth the wait. We promise.

Lacking Leftovers?

If you love kale chips as I do, you probably won’t have any leftovers. Dare to double the recipe when you wish to share with friends. Make sure to place each savory batch on a separate baking sheet. Cheezy kale chips need a breathing room while baking to become super crispy.

More Kale Recipes You’ll Love

• Spicy Sesame Sautéed Kale With Garlic
• Garlic & Kale Potato Cakes
• MosKale Mule (Kale Jucie Cocktail)
• Sautéed Kale, Bean, & Avodado Salad

Can You Make These Kale Chips in the Oven?

Yes, you can! While there is no denying that kale chips taste the best, hold the flakiest crunch, and have a longer shelf life when they are dehydrated using an actual dehydrator, there are oven hacks so you can make these at home without any fancy equipment.

How to Make Oven Baked Kale Chips:

1. Preheat the oven to 275°F and line large baking sheets with silicone baking mats or parchment paper. 
2. Spread the prepared kale with cheezy sauce on your prepared baking sheets, providing space between each for good air flow. Be careful not to overlap kale as that may prevent it from drying and becoming crispy.
3. Bake for 12 to 15 minutes, pull them out and flip the kale pieces over, and bake for an additional 5 to 10 minutes. The perfect finished kale chips should be crunchy but not burnt.
4. Remove from oven and allow to cool completely before enjoying or storing.

Manage Those Munchies

When you get a case of the crunchies, you can either dive into a bag of pre-packaged snacks or bake up these super healthy, super cheesy kale chips. You’ll not only rack up vitamins and minerals to the max, but also a fantastic amount of fiber with this homemade choice. Fiber keeps you fuller longer and will help to keep your vegan munchies managed.

Other Savory Snack Recipes to Try

• Easy Almond Flour Crackers
• Air Fryer Potato Wedges
• Nooch Encrusted Tofu Cubes
• Vegan Soft Pretzels with Cheese Dip
• Texas Vegan Caviar
• 25+ Plant-Based Kids Snack Ideas

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The BEST Cheezy Dehydrator Kale Chips

These are the best cheezy dehydrator kale chips! These are real powerhouses of nutrition and are also crunchy and satisfying. Per calorie, kale provides more nutrients than any other vegetable on the planet. It contains dozens of minerals, antioxidants, and phytonutrients, including vitamins A, C, and K. Enjoy these chips as a mid-afternoon snack or sprinkled on your salad.

Course Snack

Cuisine Raw

Keyword dehydrated kale chips, kale chips, kale chips recipe

Prep Time 15 minutes minutes

Cook Time 6 hours hours

Total Time 45 minutes minutes

Servings 8

Calories 263kcal

Author Michelle Cehn | World of Vegan

Ingredients

• 2 large bunches kale washed and dried (whole dino kale leaves or curly kale de-stemmed and torn into bite-sized pieces)
• 2 cups raw cashews soaked in water for at least an hour and then drained
• 1 cup nutritional yeast
• ¼ cup lemon juice
• ¼ cup olive oil
• ⅛ medium yellow onion
• 1 teaspoon garlic powder
• ½ teaspoon salt
• ¼ teaspoon chipotle powder

Instructions

• Soak cashews in water for one hour.
• In a food processor, add the soaked cashews, nutritional yeast, lemon juice, olive oil, onion, garlic powder, salt, and chipotle powder. Process on high, adding a splash or two of water if needed, until you have a thick uniform paste.
• Massage paste onto kale leaves with your hands until all the kale leaves are evenly coated.
• Lay the kale flat on dehydrator trays (without overlapping), place in your dehydrator, and dehydrate for 6 hours at 135ºF.
• Remove from dehydrator and enjoy, serve at parties, or store in airtight containers.

Video

https://www.instagram.com/reel/Cetcl0lsG5K/

Notes

Storage: Kale chips are best enjoyed fresh; however, you can store them in an airtight container for 2 to 5 days.

Pro tip: Any leftover cheesy sauce can also be used as a salad dressing. Just mix in 1 – 2 tablespoons of water to thin it out. 

Nutrition

Calories: 263kcal | Carbohydrates: 13g | Protein: 9g | Fat: 21g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 13g | Sodium: 151mg | Potassium: 340mg | Fiber: 3g | Sugar: 2g | Vitamin A: 44IU | Vitamin C: 3mg | Calcium: 14mg | Iron: 3mg

The post The BEST Cheezy Dehydrator Kale Chips appeared first on World of Vegan.

Pick your favorite brand (we love the Alexia Sweet Potato Fries) and follow the instructions below to get the perfect crispy sweet potato fries (or sweet potato wedges) every time. Delicious vegan air fryer side dish, here you come!

All you need to do to satisfy your crunchy fry cravings is to buy a bag of frozen sweet potato fries, season, and add them to the air fryer. So simple, so easy. A mountain of mouthwatering snacks will be done in merely minutes, ready for munching.

They’re excellent to eat by all by themselves, dabbed into delightful dips, or as a side to vegan burgers, bean salads, or even plant-based burritos. Guys (and gals), we tell you no lies, this recipe gets the prize for being so easy to memorize. For fries, the sky’s the limit!

Why You Need To Make These Frozen Sweet Potato Fries

There’s no need to disguise (or analyze) your love of fabulously crispy fries. These succulent veggie strips with a golden crust and pillowy soft insides are just divine. Once you try our frozen sweet potato fries recipe, there will be cries of delight, as well as deliciousness.

There are so many reasons why we think you’d love this frozen fries recipe. Here is a short list, but we think you get the picture. Time flies when you’re enjoying sweet potato fries!

• Quick and easy
• Downright delicious
• Good portion of vitamins, minerals, and fiber
• Fun, spur-of-the-moment snack
• Gluten-free
• Dairy-free
• Sugar-free
• Nut-free

Star Ingredient – The Sincere Sweet Potato

Though we think of sweet potatoes as being part of the potato family, they’re actual the sweet roots of the morning glory family. Isn’t that weird and wonderful? A yam, on the other hand, is just like an everyday potato (or vegetable tuber). Today, we’re setting our sights on the simple sweet potato.

A single sweet potatoes offers:

• High in Vitamin A
• Rich in vitamins B and C
• Loaded with minerals such as calcium, iron, magnesium, phosphorus, potassium, and zinc
• Great amount of fiber (about 4 grams)
• Full of healthy complex carbohydrates
• A small amount of protein (about 2 grams)
• Low in calories

How To Serve Up Your Sweet Potato Fries

Sure, you can eat these scrumptious sweet potato fries right out of the basket, but here are a few ways to enjoy them to add a little more nutrition (and extra flavor). Remember––they’re best eaten hot as soon as they’re done, so plan your potato meals accordingly.

• Make Your Salad More Satisfying – Move over croutons! Adding a serving of sweet potato fries to your salad will give you a crispy component, as well as added fiber and some plant-based fat.
• Savory Sauce Suggestions – If you don’t like sweet or spicy sauces, these sweet potato fries are also delicious dipped in spicy maple mustard (see recipe card for details), creamy dill dressing, ketchup, or vegan ranch or mayo.
• Perfect Lunch Pita – Pack an on-the-go lunch including a pita pocket filled with chopped veggies, greens, hummus, and fries. Wrap in a piece of parchment paper along with a piece of fruit, a handful of nuts, and a bottle of water or herbal tea. Easy and delicious!

Helpful Tip: Add a medium-sized lettuce leaf (romaine works well) to the bottom of your pita before you add any veggies or hummus. This helps to keep the bottom of your pita bread dry so it doesn’t get as wet or disintegrate as quickly.

How Do I Store My Leftover Air Fryer Sweet Potato Fries?

We all know how icky and limp fries can get once they’re left out on the counter for a while or after they’ve been in the fridge overnight. Even though it’s tempting to throw any leftover fries away, don’t do it! You can easily reheat these fries in the air fryer.

To reheat french fries (or, in this case, sweet potato fries) in the air fryer, first preheat the oven at 400 degree for 5 minutes. Then, place fries in a single layer into the air fryer basket and cook for around 4 minutes at 350 degrees. If you like them a little less crisp, check them at 3 minutes. If you want them extra crispy, cook for another minute more.

Equipment You’ll Need

You really only need a couple of things for this recipe. Most importantly, the air fryer and your frozen sweet potato fries. The rest is just a big ol’ bonus. Grab your kitchen tools and let’s get cookin’!

• Measuring Spoons
• Large Bowl
• Small Mixing Bowl
• Whisk or Fork (for blending sauce)
• Air Fryer

Frequently Asked Questions

More Salty and Savory Air Fryer Sides to Try:

• Spaghetti Squash in the Air Fryer
• Air Fryer Broccoli
• Herbed Air Fryer Kabocha Squash
• Chipotle Corn Ribs
• Nooch Air Fryer Tofu Cubes
• Ultimate Thanksgiving Sandwich in the Air Fryer
• Best Air Fryer Recipes
• Crispy Tofu Fries

Are Frozen Sweet Potato Fries Healthy?

Good question! The answer is––it depends on how you define healthy. While they are healthier than other junk food like chips, candy, or colas, they are still fried in oil before freezing. Plus, they usually have additives and preservatives. But, they are preferable over fast food fries.

Sometimes, you can find a brand that has very few ingredients; such as only sweet potatoes, salt, and oil. If you can find a brand like that, even better. For the healthiest alternative, try our air fryer sweet potato fries recipe which uses fresh instead of frozen sweet potatoes.

If you try this sweet potato fries air fryer frozen recipe, let us know what you think by leaving a comment and rating below! Be sure to follow along on Pinterest, Instagram and Facebook for even more vegan recipe inspiration.

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Frozen Sweet Potato Fries in the Air Fryer {with Spicy Maple Mustard Sauce}

These frozen sweet potato fries are incredibly fast and flavorful! This recipe shows you how to make the perfect sweet potato fries in an air fryer. The outside is satisfyingly crisp, while the inside is soft and fluffy. You’ll find this spicy air fryer snack really fun to make and even more fun to eat. Keep them plain for spice up your fries with the optional additions we list in the recipe!

Course Side

Cuisine American

Keyword air-fried sweet potatoes, sweet potato fries

Prep Time 5 minutes minutes

Cook Time 15 minutes minutes

Total Time 20 minutes minutes

Servings 4

Calories 61kcal

Author Gina House | World of Vegan

Ingredients

Main Ingredients:

• 1 or ½ bag frozen sweet potato fries I used the Alexa brand, but the 356 Whole Foods brand is very good, too.
• Optional: Spray Oil I used avocado oil
• Optional: ¼ teaspoon cayenne pepper if you like spicy fries
• Optional: ½ teaspoon black pepper if you like peppery fries

Spicy Maple Mustard Sauce Ingredients:

• 4 tablespoons maple syrup
• 2 tablespoons Dijon mustard
• ¼ teaspoon dry mustard powder
• ½ teaspoon garlic powder
• ¼ teaspoon cayenne pepper or to taste
• Squirt of sriracha or hot chili paste optional

Instructions

• If your air fryer requires preheating, preheat the air fryer at 400 degrees for 5 minutes.
• OPTIONAL: If you’d like to add spices, add frozen fries to a large bowl and spritz with a little bit of spray oil. Stir. Sprinkle on the black and/or cayenne pepper and mix. If you prefer plain fries, skip this step.
• When the air fryer is ready, dump half the bag of frozen sweet potato fries (or however many will fit) into the air fryer basket, arranging the fries to lay flat leaving some room for the air to move around them.
• Cook at 400 degrees for 8 minutes. Shake or flip the fries over and cook for another 7 minutes at the same temperature.
• While they’re cooking, make the Spicy Mustard sauce. In a small bowl, mix all of ingredients together. Whisk until well blended. Put aside for later.
• Serve your seasoned fries along with the Spicy Mustard Sauce or dip of choice. Enjoy while hot.

Notes

• Cooking Time – Because some air fryers are different, it might take you a little more or less than 15 minutes for the fries to be done. Check on the fries halfway to see how they’re doing. When golden brown and crispy, it’s time to take them out.
• These air fryer sweet potato fries are vegetarian, dairy-free, soy-free, gluten-free, nut-free, sugar-free, plant-based, and totally delicious! 

Nutrition

Calories: 61kcal | Carbohydrates: 14g | Protein: 0.4g | Fat: 0.3g | Saturated Fat: 0.03g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.2g | Sodium: 85mg | Potassium: 65mg | Fiber: 0.4g | Sugar: 12g | Vitamin A: 111IU | Vitamin C: 0.1mg | Calcium: 27mg | Iron: 0.2mg

Alright friends. Now do you know how to make the most perfect frozen sweet potato fries in the air fryer? The air fryer is key to the quick, crispy finish! This article was written by Gina House. Frozen sweet potato fries in air fryer photography by JJ Steele. Edited by Amanda Meth and Michelle Cehn. Please note that this article may contain affiliate links which supports our work at World of Vegan.

The post Frozen Sweet Potato Fries In the Air Fryer {with Spicy Maple Mustard Sauce} appeared first on World of Vegan.

This tasty vegan cream of mushroom soup is everything you’ve been dreaming of on a cold, dreary day. Sure to lift your spirits and nourish the soul, it’s the pure essence of comfort food. Written by Joshua Onysko, founder of Alpine Provisions and passionate vegan chef, it seamlessly blends flavor and nutrition into an upgraded take on the classic soup. Forget about the congealed versions you might find in a can; fresh, tender bites of mushrooms truly sing with the full range of umami notes that nature intended.

Why This Vegan Cream of Mushroom Soup Is So Awesome

• Dairy-free – Despite the name, the creamy texture comes entirely from cashews, not cows. Thickened with flour, it’s every bit as rich and luscious as the original inspiration.
• Great for a crowd – If you’re having company over, you can easily double or even triple this recipe. Just make sure you have a large stock pot to accommodate or prepare it in separate batches.
• Keeps well – If, on the other hand, you’re just cooking for one or two, you can enjoy the fruits of your labor for days to come! This soup keeps beautifully in the fridge in an airtight container for up to a week. For longer storage, you can also freeze it in one-cup portions to enjoy for months to come. Thaw gently over low heat in a small saucepan to revive your soup whenever a craving strikes.
• Easy as can be – Even a novice cook can look like a professional chef with these bold, savory flavors. If you can stir and simmer, you can make this recipe, no sweat!

This recipe also happens to be gluten-free, soy-free, sugar-free, and absolutely delicious!

How to Serve Your Tasty Vegan Cream of Mushroom Soup

Wondering what to do with cream of mushroom soup? Here are a few of our ways to enjoy it!

• Enjoy hot with a hunk of crusty bread on the side, and don’t forget to dip!
• Top your bowl with a sprinkle of shredded vegan cheese for extra ooey-gooey richness.
• Add your favorite pasta shapes, cooked al dente, and treat it like a mushroom cream sauce.
• Pour it over roasted or mashed potatoes like gravy.
• Make a vegan green bean casserole for a Thanksgiving-worthy side. Don’t forget the crunchy fried onions on top!

Health Benefits of Mushrooms

Mushrooms are everyday superfoods, packed with fiber, vitamins, and minerals. Nutritional benefits vary depending on the type of mushroom, but overall, they are a good source of the following nutrients.

• Antioxidants – Antioxidants help protect the body from damaging free radicals that can cause conditions like heart disease and cancer. They also help boost your immune system. Mushrooms are rich in the antioxidant called selenium and in fact, they are the best source of the mineral in the produce aisle.
• Beta glucan – Beta glucan is a form of soluble dietary fiber that’s been strongly linked to improving cholesterol and boosting heart health. It can also help your body regulate blood sugar, reducing the risk of type 2 diabetes. Oyster and shiitake mushrooms are believed to have the most effective beta glucans.
• B vitamins – Mushrooms are rich in the B vitamins, particularly riboflavin, niacin, and pantothenic acid. Riboflavin is good for red blood cells. Niacin is good for the digestive system and for maintaining healthy skin. Pantothenic acid is good for the nervous system and helps the body make the hormones it needs.
• Copper – Copper helps your body make new red blood cells, which are used to deliver oxygen all over the body. The mineral is also important to maintaining healthy bones and nerves. Even after being cooked, a 1-cup serving of mushrooms can provide about one-third of the daily recommended amount of copper.
• Potassium – Potassium is extremely important when it comes to heart, muscle, and nerve function. There’s about as much potassium in 2/3 cup of cooked Portobello mushroom as there is in a medium-sized banana.

How to Make Cashew Cream (Vegan Condensed Cream)

Creaminess is essential to a heavenly cream of mushroom soup. Obviously! But this scrumptious soup doesn’t call for a drop of dairy—it’s made creamy using cashew cream.

If you’re new to cashew cream, it’s easily made by blending raw cashews with water using a high-powered blender (like a Vitamix). You can make all kinds of cashew creams that can be very useful in vegan cooking. You can make cashew cream thick enough to dollop on top of your favorite dessert or thin enough to drizzle over your food like a dressing. It can be sweet or savory. It all depends on the ration of cashews-to-water and the added mix-ins.

This soup recipe calls for the simplest cashew cream made from 1 cup of raw cashews + 1 cup of water, blended in a high-powered blender until smooth.

What If I Don’t Have a High-Powered Blender?

Don’t fret, you have several other options for achieving the cashew cream you need for this dish.

1. Soak your cashews in water overnight to make them super soft and easy-to-blend into a cream. Drain and blend as directed in any standard blender.
2. No time to soak your cashews? Not to worry! Boil your cashews for a few minutes (or soak them in boiling water for an hour or two) and that should soften them up enough for easy blending in any blender.
3. If you don’t have a blender, use a food processor instead! The resulting cashew cream may not be quite as silky smooth as the other options, but it will still be delicious, especially if you can appreciate a more textured soup. 

Where Can I Buy Vegan Cream of Mushroom Soup?

These days you can find almost anything vegan. But we have to admit, canned dairy-free cream of mushroom soup is nearly impossible to find, as no mainstream brands offer it (yet). Brands, if you’re reading, please bring this to life!

Equipment You’ll Need

• Measuring Cups
• Measuring Spoons
• Stock Pot or Instant Pot
• Rubber Spatula (or Scooping Spoon)
• Food Processor or High-Powered Blender

If you try this vegan vegan cream of mushroom soup recipe, let us know what you think by leaving a comment and star rating below! Be sure to follow along on Pinterest, Instagram and Facebook for even more vegan recipe inspiration.

Frequently Asked Questions

Can I make it gluten-free?

You bet! Just use an equal amount of chickpea flour instead of all-purpose flour to make the roux.

Can I make it a nut-free cream of mushroom soup?

No problem! Use raw sunflower seeds instead of cashews.

Can I reduce the fat?

Though cashews are full natural heart-healthy omega fatty acids, you can absolutely reduce or eliminate the added fat. Sauté the mushrooms and onions in extra vegetable broth or water instead of olive oil or vegan butter. The soup will still be plenty rich thanks to the plant-based cream mixture.

Can I make it alcohol-free?

Certainly, no problem at all. Just use more vegetable stock or water instead of white wine.

Can I use different mushrooms?

A unique blend of different wild mushrooms would be even more flavorful and highly recommended! Try shiitake, oyster mushrooms, enoki, maitake, and porcini, just to name a few. 

The History of Cream of Mushroom Soup

Cream of mushroom soup is said to have been invented by a chemist named John T. Dorrance with the Campbell Soup Company in 1897. It was the first condensed soup to be produced on a large scale in 1934 and remains one of the most popular canned soups in America today. Unfortunately, these options aren’t vegan, who needs a can when you can start from fresh ingredients?

About the Recipe Author

Joshua Onysko is an accomplished plant-based chef, self-taught perfumer, skincare expert, public speaker, and product designer. Founder of the organic beauty brand, Alpine Provisions, he’s been a pioneer in the plastic-free movement by creating aluminum-based bottles that use mostly recycled materials. Having been vegan for over two decades for the sake of animal welfare, he recognized that one of the biggest contributors to marine animal death is plastic pollution. Committed to creating products aligned with his ethics, this emphasis on quality and care can be seen in every aspect of his work, including his deeply nourishing and flavorful recipes.

More Vegan Soup Recipes to Savor

• Creamy Asparagus & Mushroom Soup
• Best Vegan Stew
• Vegan Potato Soup
• Indian Toor Dal (Spicy Carrot Soup)
• Creamy Tomato Soup
• Mum’s Beet and Ginger Soup
• Chickpea Noodle Soup
• Easy Pea of Broccoli Soup
• One-Pot Sweet Potato Soup

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Vegan Cream of Mushroom Soup

This delicious vegan cream of mushroom soup uses cashews to give it that rich, creamy body that will leave you licking your bowl clean! It's one of our favorite vegan mushroom recipes.

Course dinner, Lunch

Cuisine French

Keyword creamy vegan soup, dairy-free creamy soup recipe, instant pot recipe, vegan creamy mushroom soup, vegan instant pot recipe

Prep Time 15 minutes minutes

Cook Time 45 minutes minutes

Total Time 1 hour hour

Servings 3 -4

Calories 690kcal

Author Joshua Onysko

Ingredients

• 5 tablespoons olive oil divided
• 24 ounces fresh cremini mushrooms or get exotic culinary mushrooms, sliced
• 3 tablespoons vegan butter
• 1 medium yellow onion diced
• 4 cloves garlic minced
• ½ cup dry white wine
• 3 tablespoons all-purpose flour
• 3 cups vegetable broth
• 1 cup raw cashews
• 1 cup water
• 3 teaspoons Herbs de Provence
• Salt and pepper to taste

Instructions

• Coat the bottom of a soup stock pot (or Instant Pot) with 4 tablespoons of olive oil and turn to medium heat (or use the sauté function if using an Instant Pot).  
• Once the oil is hot, add the mushrooms and keep them moving while you sauté them until soft. Transfer the sautéed mushrooms to a plate and set aside.  
• Coat the bottom of the stock pot (or Instant Pot) with the remaining tablespoon of olive oil and vegan butter. 
• Add the diced onions and sweat over medium heat for about 5 minutes, until they become soft and translucent.
• Add the garlic and continue cooking and stirring for about 1 minute, until very fragrant.  
• Stir in the white wine, raise the heat, and bring it to a boil. Lower the heat and allow the wine to simmer until most of the liquid has cooked off, about 5 minutes.  
• Begin adding the flour, a bit at a time. Stir the flour in between each addition to form a  paste that coats the onions and garlic. Cook everything for about a minute, stirring constantly.
• Begin whisking in the vegetable broth, a bit at a time, until all of the broth has been added and the flour is blended in.
• Blend 1 cup of raw cashews with 1 cup of water to make a thick cashew cream.
• Stir in the cashew cream, Herbs de Provence, and sautéed mushrooms. Add salt and pepper to taste.
• Raise the heat and bring the liquid to a boil. Lower the heat and allow the soup to simmer for about 15 minutes, until the liquid thickens up a bit.
• Remove the pot from the heat, serve, and enjoy!

Nutrition

Calories: 690kcal | Carbohydrates: 38g | Protein: 15g | Fat: 54g | Saturated Fat: 9g | Polyunsaturated Fat: 9g | Monounsaturated Fat: 33g | Trans Fat: 2g | Sodium: 1060mg | Potassium: 1417mg | Fiber: 4g | Sugar: 10g | Vitamin A: 540IU | Vitamin C: 5mg | Calcium: 99mg | Iron: 6mg

This vegan cream of mushroom soup recipe was developed by Joshua Onysko and photographed by Zhoro Apostolov. Many thanks our recipe testers Nicol Nawrath and Maria Highet for testing out this delicious recipe!

The post Vegan Cream of Mushroom Soup appeared first on World of Vegan.

Sometimes all we need to start the day is a comforting mouthful of something delicious. That’s where these vegan crumpets come in! While traditionally made with butter and sometimes milk, these plant-based crumpets are free from any animal products. Fluffy, warm, and an excellent vehicle for your favorite fruit spread, all you need are a few ingredients and a little bit of time til you’re on your way to vegan crumpet goodness.

This delicious vegan crumpet recipe comes from the BOSH! On a Budget cookbook by bestselling authors Henry Firth and Ian Theasby. Made from ingredients like flour, yeast, vegetable oil, and baking soda, this vegan crumpet recipe is super low maintenance and quick to come together.

What Are Crumpets?

Originating in Wales around the 1700’s, a crumpet is a small griddle bread that is usually served for breakfast or with afternoon tea. Made with an unsweetened batter, crumpets can be enjoyed with savory spreads such as vegan butter or eaten with sweeter foods such as jams and syrups. They can be thought of as a sort of cross between a pancake and an English muffin except less sweet! Since they are traditionally made with either milk or water, some crumpets are vegan by default, although we vote that it’s always more delicious to make them using dairy-free milk! Back in the day, they would be baked on an iron plate over a stove but these days you can simply make them on a pan.

Are There Any Vegan Crumpet Brands?

Not about to make time to make your own crumpets from scratch? I get it, you’re busy! Check out these vegan store-bought crumpet options instead.

• Warburton’s (crumpet brand in the UK — their crumpets are vegan!)
• Kingsmill “Toaster Crumpets” (these are marked as suitable for vegetarians and vegans on their website — not note that many of their other crumpet varieties are not.)
• Crumpets by Merna (this Australian-based crumpet brand has some clearly-labeled vegan options)
• Trader Joe’s British Style Crumpets (these are vegan!)

Why Should I Make This Vegan Crumpet Recipe?

If the idea of biting into a freshly made little British bread isn’t enough to motivate you to get into the kitchen, we’ve got even more reasons for you to try this amazing vegan crumpet recipe! Not only does it come together quite easily but you can enjoy your vegan crumpets in a variety of delicious ways.

• Easy to Make – If you’re generally shy about making any type of bread, then this vegan crumpet recipe is perfect! All it takes is a little work on the stovetop, and a few minutes. You don’t even need to turn on your oven!
• Visually Appealing – There’s no denying that crumpets are plain cute! With their golden brown underbelly and interesting landscape, you’ll love how photogenic this vegan recipe is!
• No More Boring Breakfasts – We get it, sometimes all you want to do is enjoy a quick bowl of cereal for breakfast. While we are huge fans of easy breakfasts here at World of Vegan, it’s nice to switch things up every once in a while.

What Should I Eat With This Vegan Crumpet Recipe?

Wondering how to best enjoy your vegan crumpets? Whether you’re eating them for breakfast or enjoying a simple snack, there are plenty of ways to eat these tasty little breads.

• Fresh Fruit – However you want to slice it, fresh fruit goes deliciously alongside these vegan crumpets beautifully and deliciously!
• Tofu Scramble – You can’t go wrong with serving up a tasty tofu scramble to pile onto your crumpet! Short on time? Pour some JUST Egg into a pan and call it a day (or morning)!
• Sweet or Savory Spread – Sliced avocado, vegan cheese, and fresh fruit compotes are all excellent choices for taking your dairy-free crumpets to the next level. Want to keep things real simple? Just spread on your favorite vegan butter!

Vegan Crumpet FAQs

Got questions about plant-based crumpets? We have answers!

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The Best Vegan Crumpet Recipe

Welcome to the best vegan crumpet recipe! Give your breakfast routine a makeover with these fantastically fluffy crumpets made with super simple ingredients. Best of all is that you'll have plenty to eat throughout the week!

Course Breakfast

Cuisine British

Keyword dairy-free crumpet recipe, vegan breakfast ideas, vegan brunch ideas, vegan crumpet

Prep Time 25 minutes minutes

Cook Time 20 minutes minutes

Total Time 45 minutes minutes

Servings 8 crumpets

Calories 191kcal

Author Henry Firth and Ian Theasby

Ingredients

• 1¾ cups strong white bread flour
• 2 ¼-ounce sachets fast-action dry yeast
• ½ teaspoon superfine sugar
• ½ teaspoon baking soda
• 1¼ cups warm water
• 6 tablespoons vegetable or sunflower oil for frying
• 1 any crumpet topping of your choice

Instructions

To Cook The Crumpets:

• Put the skillet over medium-low heat and brush it with oil.
• Pour the oil for frying into a shallow bowl.
• Dip your molds into the bowl and brush around them with oil, then place them in the pan.
• Add enough batter to each mold to come about halfway up the sides (about ½ inch deep if using a can), being careful not to overfill them as the crumpets will rise a lot. Cook for 5 minutes, until the bubbles that appear on the top have burst. If you’re using a can, carefully release the crumpet by running a knife around the inside edge of the can, being careful not to burn your hands as the metal will be hot.
• Flip over the crumpets to cook the other sides for another minute.
• Transfer the cooked crumpets to a board, sliding them out of the molds, if using.
• Repeat as necessary until you have made 8 crumpets.

Notes

Store any leftover crumpets in a sealed container and toast before eating.

Nutrition

Calories: 191kcal | Carbohydrates: 20g | Protein: 3g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 2g | Trans Fat: 0.1g | Sodium: 71mg | Potassium: 30mg | Fiber: 1g | Sugar: 0.3g | Vitamin A: 1IU | Vitamin C: 0.001mg | Calcium: 5mg | Iron: 0.3mg

Have a chance to try this tasty vegan crumpet recipe? Let us know what you think by leaving a comment and rating below! Be sure to follow along on Pinterest, Instagram and Facebook for even more vegan recipe inspiration.

More Tasty Vegan Breakfast Foods

• Vegan Cinnamon Rolls
• Creamy Berry Polenta
• Dairy-Free French Toast
• Vegan Hazelnut Pancakes
• Sweet Potato Toast
• Vegan Chicken and Waffles
• Vegan Croissants Guide

This vegan crumpet recipe was excerpted from BOSH! on a Budget by Henry Firth and Ian Theasby. Reprinted with permission of HarperCollins, 2022. Photography by Sara Kidd. Many thanks to Kim Comeau and Jessica Sabbagh for recipe testing. This article may include affiliate links when available and shopping through these links supports World of Vegan.

The post The Best Vegan Crumpets Recipe appeared first on World of Vegan.

If you’ve never tried this dark, squat, and starchy squash before, you’re in for a treat. These herby, crispy, and golden slices are simply delicious as a savory side. You’ll be blown away by their texture and satisfying flavor.

Don’t pay any attention to to those skeptical squash thoughts and let’s get air frying!

Star Ingredient—The Kindly Kabocha

Kabocha squash, not as well known as its cousins butternut squash, acorn squash, and spaghetti squash, is a sadly unappreciated Japanese garden gourd. It has a fluffy inner flesh similar to chestnut with a dense, sweet flavor that tastes a bit like pumpkin mixed with sweet potato. If that description doesn’t make your taste buds tingle, here are more reasons why we love it:

• High in fiber (both soluble and insoluble) and low in calories
• Excellent source of vitamin A, beta-carotene and carotenoids
• Low in sodium and has higher levels of vitamin C and some B vitamins compared to pumpkin
• Can be stored long term (2-4 months) in a cool, dark place

As you can see, the kabocha squash nutrition benefits are pretty impressive and are sure to be a positive addition to your daily diet.

Why You Need To Make This Kabocha Recipe

When you’re all alone with a garden full of gourds, it’s a little intimidating to know what to do next. If you follow our lead and use the air fryer to bake these little beauties, your belly will soon be satisfied with many savory squash slices. Need more reasons why this recipe is awesome?

• Simple to make and pretty inexpensive
• Fabulously filling with nutritious starchy carbs
• A tasty solution for an abundance of winter squash in your pantry
• Gluten-free, soy-free, nut-free, and dairy-free

Tips for Serving Up Your Air Fryer Kabocha Squash Slices

Making and baking scrumptious squash is a cinch! After steaming, scooping, and slicing, you’re good to go. Though these wonderful wedges are enjoyable by themselves, switching things up is super fun, too. Give a try to these variations:

• Spice It Up – Besides rosemary, you could also use fresh or dried thyme, parsley, mint, and even cayenne pepper. For a sweet version, try cinnamon, nutmeg, and a sprinkling of brown sugar. Simple salt and pepper is excellent, too.
• Feel The Need To Make Roasted Kabocha Squash Seeds? – Don’t throw away or compost your seeds! Save the seeds, pick off the extra squash strings, rinse, boil in salted water for 10 minutes, drain, add a little oil and seasonings, and then bake at 400 degrees for around 10 minutes (depending on your oven) until golden brown and crispy. Make sure to give them a little stir halfway through. You’ll know they’re done when you hear them crackling and popping on the baking sheet. See our Sweet Spiced Roasted Pumpkin Seeds recipe for more details.
• Bean Burgers or Bust – Instead of air fryer potatoes or onion rings, why not have herbed squash sections as a side? You won’t believe how similar they are to french fries, with their starchy profile and seasoned crusty exterior. Serve with all the usual fixin’s and delightful dipping sauces. So good!

How To Cook Kabocha Squash With The Air Fryer

Sometimes the very idea of cooking squash scares people. That’s why we really wanted to create a recipe that was quick and comfortable for even a beginner cook. No need to wonder about how to cut kabocha squash, either. We’ll take you through it, step by step. If you can press a few buttons, use a knife safely, and add ingredients to an air fryer, you can make this recipe. Are you ready to give it a try?

1. Wash and dry the squash. Cut off the top.
2. Steam the squash in the microwave for 4-6 minutes. Cool before cutting.
3. Cut in half from top to bottom and scoop out the seeds. (Set aside if you want to roast them later.)
4. Cut the squash halves into ½” slices and place on a piece of parchment paper or plate.
5. Oil, season, and arrange in the air fryer basket. Cook for 9-10 minutes, gently flipping halfway through cooking.
6. When golden and crispy, take out of the air fryer and enjoy!

How to Cut Kabocha Squash

The following photos show how to cut your kabocha squash, de-seed it, and prepare it for air frying.

Equipment You’ll Need to Make This Vegan Air Fryer Recipe

Luckily, there’s not much that you need to make this air fryer squash recipe. As long as you can steam, cut, and cook your one-of-a-kind kabocha, you’re good to go. Scroll down to the FAQ section for alternatives to steaming and air frying.

• Microwave
• Knife
• Cutting Board
• Measuring Spoons
• Pastry or Silicone Brush (optional for oil application)
• Parchment Paper or Silicone Baking Mat
• Air Fryer
• Spatula

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Herbed Air Fryer Squash {Kabocha}

This herbed air fryer squash is the easiest recipe ever! We love kabocha, so that's the star of the air frying show today. If you’ve never tried this dark, squat, and starchy squash before, you’re in for a treat. These herby, crispy, and golden slices are simply delicious as a savory side. You’ll be blown away by their texture and deep flavor.

Course Side

Cuisine American

Keyword air-fried squash, herbed squash, kabocha squash recipe

Prep Time 20 minutes minutes

Cook Time 10 minutes minutes

Total Time 30 minutes minutes

Servings 2 -4 (around 25 slices)

Calories 186kcal

Author Gina House | World of Vegan

Ingredients

• 1 medium kabocha squash around 2-3 pounds
• ½ tablespoon vegetable oil or oil spray or oil of your choice
• 1 tablespoon dried rosemary or 3 tablespoons of fresh rosemary leaves
• ½ teaspoon salt and pepper or to taste

Optional Garnishes:

• Pomegranate Seeds
• Tahini Drizzle
• Cayenne Pepper

Instructions

• Wash the outside of the squash.
• Cut the top off of the kabocha squash. Place the squash into the microwave and cook for 4-6 minutes on high (depends on the power of your microwave), stopping halfway to give it a check. The squash should be very slightly squishy, but not fully cooked.
• Let the squash cool for at least 5 minutes before cutting. Once the squash is cool, use a sharp knife to cut the squash in half from top to bottom. Scoop out all of the seeds and save for later (if you wish to make roasted seeds).
• Preheat the air fryer at 400 degrees for 5 minutes.
• Cut the squash into ½” slices so that you have large, semi-circle (smiley) shapes.
• Lay the squash slices in a single layer onto a piece of parchment paper or a large plate.
• Brush or spray the pieces on both sides with oil and season with rosemary, salt, and pepper.
• Add the slices in a single layer to the basket and cook at 400 degrees for 9-10 minutes, gently flipping the slices over halfway and being careful to check that they are crisp (but not burnt) on the outside. It might take two rounds of cooking if you have a smaller air fryer.
• Once done, use a spatula to remove the air fried squash slices from the air fryer basket. Serve with a large salad or steamed veggies along with your favorite whole grain or legume (such as quinoa, brown rice, or black beans). Enjoy!

Notes

• Spice Suggestions – Besides rosemary, you could also use fresh or dried thyme, parsley, mint, and even cayenne pepper. For a sweet version, try cinnamon, nutmeg, and a sprinkling of brown sugar.
• Oil-free Version – You can completely eliminate the oil if you wish or just give the bare minimum of oil spritzes onto the tray of squash slices. The squash won’t be quite as crispy when cooked, but it will still be delicious.
• Oven Method – Preheat the oven to 400 degrees. Follow directions 1-5. Lay the squash slices in a single layer onto a parchment lined baking sheet (or using a silicone liner). Brush or spray the pieces on both sides with oil and season with rosemary, salt, and pepper. Place in the oven and bake for 30 minutes until the outside looks crisp and golden, gently flipping them over halfway through the cooking process.
• Squash Substitutions – You can use other types of squash for this recipe. Delicata, acorn, and butternut all work well in this recipe. Steaming time may vary if the squash is less dense than the kabocha squash (like the delicata), so microwave for only 4 minutes if you have a smaller squash or for longer (add 1 minute extra intervals after 4) if your squash is larger or denser. You can also steam the squash in a double boiler or Instant Pot, instead of using the microwave.

Nutrition

Calories: 186kcal | Carbohydrates: 40g | Protein: 4g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Sodium: 602mg | Potassium: 1585mg | Fiber: 7g | Sugar: 10g | Vitamin A: 6183IU | Vitamin C: 56mg | Calcium: 139mg | Iron: 3mg

If you try this air fryer herb kabocha squash recipe, let us know what you think by leaving a comment and rating below. Be sure to follow along on Pinterest, Instagram, and Facebook for even more vegan recipe inspiration.

Frequently Asked Questions

Because this recipe is so simple, making substitutions or doing things a little differently aren’t a cause for worry. Even if you don’t have an air fryer, you can still give this recipe a try. Here are answers to some of the most asked questions:

Can I use a different type of squash in this recipe? I can’t find a kabocha squash.

Absolutely––you can use other types of squash for this recipe. Delicata, acorn, and butternut all work well in this recipe. Steaming time may vary if the squash is less dense than the kabocha squash (like the delicata), so microwave for only 3-4 minutes if you have a smaller squash or for longer (add 1 minute extra intervals after 4) if your squash is larger or denser. You can also steam the squash in a double boiler or Instant Pot, instead of using the microwave.

I don’t have an air fryer. Can I make the squash in the oven?

You sure can! Roasting kabocha squash is also simple and easy. Preheat the oven to 400 degrees. Follow directions 1-5. Lay the squash slices in a single layer onto a parchment lined baking sheet (or silicone liner). Brush or spray both sides of the slices with oil and season with rosemary, salt, and pepper. Place in the oven and bake for 30 minutes until the outside looks crisp and golden, gently flipping them over halfway through the cooking process.

Would I be able to make this recipe without oil?

Yes, you can entirely eliminate the oil or just give the bare minimum of oil spritzes onto the tray of squash slices. The squash won’t be quite as crispy or golden when it’s cooked, but it will still be super yummy.

How long will the kabocha squash roasted (or air fried) last in the refrigerator? Can the leftovers be frozen?

Any leftover cooked squash will last about 3-5 days in the refrigerator in a sealed container. Also, concerning leftovers, you can freeze any remaining kabocha squash in a freezer-safe covered container or bag for up to 4-6 months.

More Vegan Roasted Vegetable Recipes To Try:

• Air Fryer Frozen Sweet Potato Fries
• Spaghetti Squash in the Air Fryer
• Sheet Pan Roasted Peas
• Stuffed Acorn Squash with Wild Rice Pilaf
• Roasted Asparagus with Garlic, Tomatoes, and Tahini Drizzle
• Savory Roasted Chickpeas
• Vegan Pesto Gnocchi & Roasted Veggies
• Roasted Beetroot Hummus
• Easy Roasted Root Vegetables
• Oven Roasted Cauliflower Steaks
• Tindora (Ivy Gourd)

This easy air fryer recipe for delicious Vegan Thanksgiving inspired kabocha squash was created by Gina House. Vegan food photography by JJ Steele. Edited by Amanda Meth. Please note that this article may contain affiliate links which supports our work at World of Vegan.

The post Herbed Air Fryer Squash {Kabocha} appeared first on World of Vegan.

Don’t feel afraid if you haven’t tried this delightful dish before with its exotic taste and interesting texture. You may be surprised at how much you enjoy this enticing recipe on an everyday basis. In other words, you’re really going to love it, especially in the warmer months when served with glorious garden tomatoes, a little bit of lemon juice, and hints of mint.

So, what are you waiting for? Let’s put some vegan tabbouleh salad on the table!

Please Tell Us About Tabbouleh

You might be wondering, what exactly is tabbouleh? Fist let’s start with the pronunciation of tabbouleh, since it’s often mispronounced. The correct tabbouleh pronunciation is tuh-BOO-lee (which is why it’s sometimes misspelled as “tabouli”). But what is tabbouleh? 

Tabbouleh is a salad created with cracked wheat (bulgar), tomatoes, olive oil, lemon, salt, and pepper. Herbs like parsley, mint, and onion are also added for extra flavor. A traditional dish that’s very popular in the Arab nations and also occasionally served with pomegranate seeds instead of tomatoes. 

This vegan Tabbouleh salad is filled with many healthy and nutrient-rich ingredients such as: healthy fats from olive oil, complex carbohydrates from the cracked wheat, lycopene from the tomatoes, vitamin C from the lemon juice, and antioxidants from parsley and onion. Plus, it’s loaded with lots of fantastic fiber and flavor.

How to Serve Up Your Vegan Tabbouleh Salad

This refreshing salad is so incredible on its own that you may not want to do anything different. But, in case you have extras and want to mix things up, here are several suggestions to creating a delightful new dish out of the leftovers.

• Make It More Mexican-Inspired – Add corn kernels, black beans, red or orange bell pepper (or a hot pepper), and swap the parsley for cilantro. Serve with crispy homemade corn tortilla chips and fresh salsa.
• A Hummus Bowl Hug – Start with a large, shallow bowl and fill the center with a large portion of hummus. Use your leftover tabbouleh to completely circle the hummus like the sun. Use wedges of pita bread (with the points facing out) to use as rays of the sun. Sprinkle with toasted black sesame seeds and a bit of smoked paprika.
• Sweet & Savory Smashup – Mix any remaining salad with a pinch or two of cinnamon and a half a cup each of sweet berries (blueberries would work well!) and diced red apples. Offer fresh (or dried) dates or figs on the side.
• Potato Pockets – Cut a pita bread in half (or use whichever bread you like) and fill each side with a slice or two of avocado, a scoop of hummus, this vegan tabbouleh salad, and baked sweet potato fries. Pop in a few leaves of romaine lettuce and off you go!

What Else Can I Add to Tabbouleh?

Though this recipe has specific elements that give it a traditional essence, there are a few variations you could consider. Feel free to experiment with one or more of the ingredients listed below. They will add another lovely layer to your super fresh grain salad.

• Chopped cucumbers
• Olives
• Vegan feta cheese (Violife has a lovely version!)
• Garlic
• Lentils
• Green onion

Equipment You’ll Need

• Measuring Cups
• Measuring Spoons
• Saucepan
• Colander
• Ramekin
• Mixing Spoon
• Knife
• Mixing Bowl (small and medium)
• Whisk

Print

Tabbouleh Salad

This delicious Middle Eastern-inspired tabbouleh salad is packed with fresh herbs, healthy grains, and flavorful dressings. The base of very finely chopped curly parsley is transformed into a scoop-able side dish you can't get enough of with mint, onion, lemon juice, flavorful olive oil, salt, and pepper. The ingredients are simple, and it's crazy easy to pull together without much effort. Serve it up with hot pita bread, hummus, and falafel for the perfect Mediterranean mezze! 

Course Sides

Cuisine Middle Eastern

Keyword bulgur salad recipe, tabbouleh salad recipe, vegan arabic recipe, vegan lebanese recipe, vegan middle-eastern recipe

Prep Time 15 minutes minutes

Cook Time 12 minutes minutes

Total Time 27 minutes minutes

Servings 6

Calories 177kcal

Author Michelle Cehn

Ingredients

• 1 cup bulgur cracked wheat
• 1 large bunch curly parsley finely chopped
• ¼ cup mint finely chopped
• 2 medium-sized tomatoes diced
• ¼ cup onion very finely diced
• ¼ cup fresh lemon juice
• ¼ cup extra virgin olive oil
• ½ teaspoon salt
• ¼ teaspoon pepper

Instructions

• Cook bulgar according to package directions. Allow cooked bulgar to cool on the stove (and it may absorb more water during this time too). Once cool, drain any remaining water, transfer to a large bowl, and refrigerate until chilled before proceeding to the next step. 
• Remove the bowl of bulgar from the fridge, fluff with spoon, and add the parsley, mint, tomatoes, and onion and mix well.
• In a small ramekin, add the lemon juice, olive oil, salt, and pepper and whisk together. Add this mixture to the main bowl and mix until fully incorporated. 
• Store in a covered container in the refrigerator for up to 4 days. 

Notes

Tabbouleh tends to get better once it has had some time to marinate, so this is a great dish to prep ahead of time and keep in the fridge!

Nutrition

Calories: 177kcal | Carbohydrates: 22g | Protein: 4g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 7g | Sodium: 206mg | Potassium: 278mg | Fiber: 5g | Sugar: 2g | Vitamin A: 1225IU | Vitamin C: 23mg | Calcium: 33mg | Iron: 1mg

How to Cook Bulgar

Bulgar is as easy to cook as pasta. In a medium pot, add 1 cup of dry bulgar and 2 cups of water. Place over medium heat and bring to a boil. Once boiling, turn the heat to low, cover, and allow to cook for 12 minutes. Remove from heat, fluff with a fork, and allow to cool. If there is excess water, drain it into the sink and fluff again. The bulgar will continue to absorb a bit of water as it cools. 

Simple Storage

You can easily store you leftover vegan tabbouleh salad in a covered container in the fridge for up to four days. Because this salad tastes even better once it has time to marinate, this is the perfect recipe to make ahead of time. It tastes even better the next day!

You can also freeze any tabbouleh that you don’t think you’ll be eating up right away. Just make sure that it’s sealed well and in a freezer-safe container. It should keep for up to three months frozen. To reheat, simply take out the night before and let defrost in the fridge and heat in a skillet over medium until desired temperature. You can also microwave your tabbouleh for a minute or two, or to your liking.

More Middle Eastern-Inspired Recipes to Try:

• Couscous Stuffed Peppers
• Rainbow Lavash Wraps
• Crispy Baked Falafel Pitas
• Stuffed Dates With Peanut Butter and Chocolate
• Hummus Board
• Garlicky Tofu Salad With Tabbouleh
• Vegan Friendly World Cuisines

Vegan Tabbouleh Salad Recipe and vegan food photography by Michelle Cehn, copyright of World of Vegan, all rights reserved. Article written by Gina House and edited by Amanda Meth. Please note that this article may contain affiliate links which helps support our work at World of Vegan.

The post Mediterranean Tabbouleh Salad appeared first on World of Vegan.

This recipe is such a refreshing one to make. It may be different from all the mac and cheese and burger recipes you would usually go for, but just as delicious. It’s full of fresh and healthy ingredients, so you’ll probably feel light and energized after eating it!

But wait a minute, what is tabbouleh again? 

What is Tabbouleh?

Tabbouleh is a traditional Middle-Eastern (also Mediterranean) dish usually prepared with bulgur, finely chopped tomatoes, parsley, onions, and mint. The dressing has some lemon juice, olive oil, and pepper. The cool thing is this version has a twist and adds crumbled tofu to make it a more complete and protein-rich dish. 

Ok, don’t be turned off by the sight of tofu. I get it. Tofu has quite the reputation of being tasteless, but I promise you this recipe will be everything but bland. The garlic and the scallions make it super flavorful, the bulgur and tofu give it a nice texture, and the extra virgin olive oil brings all the amazing flavors together. 

Back to Basics

This tofu tabbouleh is super simple and easy to make. No complicated recipes to follow or long hours of simmering. Only pure and basic fuss-free ingredients. Isn’t that your favorite kind of meal?

OK if we want to get picky, there’s one “must” for this recipe to be successful. Make sure you use the freshest ingredients. Sweet ripe tomatoes, crispy fresh parsley and mint, and, of course, a delicious olive oil.

Print

Garlicky Tofu Tabbouleh

This simple Middle Eastern garlicky tofu tabbouleh recipe combines bulgar wheat with healthful herbs, plants, and tofu. It makes a fresh, filling, protein-packed vegan meal. Enjoy!

Course Main Course, Salad

Cuisine Mediterranean, Middle Eastern

Keyword garlic tofu, middle eastern, tabbouleh, vegan mediterranean recipe, vegan middle easten recipe

Prep Time 40 minutes minutes

Cook Time 25 minutes minutes

Total Time 1 hour hour 5 minutes minutes

Servings 6

Calories 181kcal

Author America's Test Kitchen

Ingredients

• 3 tomatoes cored and cut into ½-inch pieces
• Salt and pepper
• ½ cup medium-grind bulgur rinsed
• ¼ cup lemon juice 2 lemons
• 14 ounces extra-firm tofu cut into 2-inch pieces
• ¼ cup extra-virgin olive oil
• 3 garlic cloves minced
• ⅛ teaspoon cayenne pepper
• 1½ cups minced fresh parsley
• ½ cup minced fresh mint
• 2 scallions sliced thin

Instructions

• Toss tomatoes with ¼ teaspoon salt in fine-mesh strainer set over a bowl and let drain, tossing occasionally, for 30 minutes; reserve 2 tablespoons drained tomato juice. Toss bulgur with 2 tablespoons lemon juice and reserved tomato juice in a bowl and let sit until grains begin to soften, 30 to 40 minutes.
• Meanwhile, spread tofu on a paper towel–lined baking sheet and let drain for 20 minutes. Gently press dry with paper towels and season with salt and pepper. Pulse tofu in food processor until coarsely chopped, 3 to 4 pulses. Line baking sheet with clean paper towels. Spread processed tofu over prepared sheet and press gently with paper towels to dry.
• Heat 2 teaspoons oil in 12-inch nonstick skillet over medium-high heat until shimmering. Add tofu and cook, stirring occasionally, until tofu is lightly browned, 10 to 12 minutes. (Tofu should start to sizzle after about 1½ minutes; adjust heat as needed.) Push tofu to sides of skillet. Add 1 teaspoon oil and garlic to center and cook, mashing garlic into the skillet, until fragrant, about 1 minute. Stir mixture into tofu. Transfer to a bowl and let cool for 10 minutes.
• Whisk remaining 2 tablespoons lemon juice, remaining 3 tablespoons oil, cayenne, and ½ teaspoon salt together in large bowl. Add drained tomatoes, soaked bulgur, cooled tofu, parsley, mint, and scallions and toss to combine. Cover and let sit until bulgur is tender, about 1 hour. Toss to recombine and season with salt and pepper to taste before serving.

Notes

When shopping, don't confuse bulgur with cracked wheat, which has a much longer cooking time and will not work in this recipe. You can substitute firm tofu for the extra-firm in this recipe.

Nutrition

Serving: 6g | Calories: 181kcal | Carbohydrates: 16g | Protein: 8g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Sodium: 57mg | Potassium: 428mg | Fiber: 4g | Sugar: 3g | Vitamin A: 1994IU | Vitamin C: 35mg | Calcium: 67mg | Iron: 3mg

So…How Is Tabbouleh Made? 

Tabbouleh made from bulgur wheat, tomatoes, lemon, and heaps of fresh herbs is often served as meze. But with just a little help, tabbouleh can have main-dish potential.

Enter tofu.

A surprising addition, garlicky, savory, sautéed tofu can transform this classic side into a summery meal.

Tabbouleh Tips from America’s Test Kitchen: 

Rather than using large cubes of tofu, we pulsed it in the food processor to create a texture similar to that of the bulgur. The extra surface area meant it could absorb more flavor from the dressing, too.

We started by salting our tomatoes to rid them of excess liquid, and we used their juice (rather than water) to soak the bulgur. Meanwhile, we sautéed our tofu with a hefty dose of toasted garlic. As the tofu cooled, we made a lemony dressing and then tossed everything with liberal amounts of parsley, mint, and scallions and let the whole thing sit for about an hour to let the flavors mingle.

Be Picky With Your Oil!

I think the star of this tofu tabbouleh is the olive oil and since not all oils are made equal, you might want to know which ones are your best choice. So what does “extra virgin” entail? It basically means the oil inside the bottle is made from pure cold-pressed olives; it’s that very first drip, the one that naturally has the most flavor. When you try a good quality olive oil, you can really tell the difference with the generic ones you buy at the store. 

In Spain or Italy, olive oil has so much flavor and character! If you find an original brand that comes straight from the Mediterranean go for it and you’ll be amazed! Will be the best match for this tofu tabbouleh!

No Bulgur, No Problem!

Bulgur might not be super easy to find if you don’t have an organic or specialty shop nearby, but that’s no excuse not to try this yummy salad! Couscous will work just fine! It’s so similar to bulgur and even easier to prepare! You just pour one and a half cups of boiling water for every cup of couscous you want to cook in a bowl and cover the bowl with cling film (or if I am out I use a big enough dish upside down!) Let it sit for 10 minutes and then fluff with a fork. Voila! Easy to find, cheaper and quicker! 

The Food Processor Dilemma.

This tofu tabbouleh recipe calls for crumbling the tofu in a food processor with short pulses to get that grainy texture, but you don’t really need a processor to achieve this consistency! If you want to do it manually, then make sure that you drain your tofu as much as possible. Get rid of all the water and then crumble it with your fingers until you have tiny pieces of tofu to sautee in the pan.

By the way, food processors are great and relatively inexpensive compared to some fancy blenders. And if you consider getting one you’ll be happy to know that you can even make banana soft serve in it! Find a great affordable model here! 

Inside The Cookbook

Vegan for Everybody is not your typical solo chef cookbook venture. This is a book created by America’s Test Kitchen, known for its TV Shows, magazines, and cooking school, which are widely viewed by more than 4 million viewers a week. America’s Test Kitchen brand was created by a large group of chefs from Boston, Massachusetts and they’re known for extensively testing all their recipes to create recipe perfection.

This book includes great step by step tutorials of many valuable vegan basics and more than 200 delicious recipes that will make your mouth water and have you coming back for more. 

More Tofu Recipes

Are you tempted to try more tofu-based recipes? Don’t miss these!

• Silken Chocolate Pudding
• Slow Cooker Red Curry
• Marinated Tofu Triangles
• Teriyaki Tofu Scramble  

The post Garlicky Tofu Tabbouleh Salad appeared first on World of Vegan.