02.

Pantry Edition
50 Vegan recipes created exclusively with long lasting shelf stable
foods. Healthy, wholesome and delicious.
Contents

Welcome to the Vegan Bowls 7

Pantry Edition

Vegan Bowls 9

Plant Based Eating 11

Vegan Pantry Shopping List 13

Breakfast 16

Light Meals 36

Mains 56

Snacks, Sides and Sweets 78

Acknowledgments 95
4
 Recipe Contents

Breakfast 16 Caramelized Onion Pasta 61

Curry Fried Rice 63
Easy Waffles 17 Chickpea Chana Masala 65
Chocolate Chip Pancakes 19 One Pot Vegan Chili Mac 67
Chia Pudding 3 Ways 21 One Pot Lentil Bolognese 69
- Original/Vanilla Tomato & Basil Risotto 71
- Cacao/Coconut Red Pesto Pasta 73
- Strawberry Jam Saucy Noodles 75
Buttermilk Biscuits 23
Fluffy Oatmeal Pancakes 25 Sweet Treats/Snacks 78
Fluffy Sweet Potato Pancakes 27
Fluffy Cacao Pancakes 29 Bliss Balls 3 ways 79
Oatmeal 3 Ways 31 - Cacao
- Classic Vanilla - Peanut Butter
- Chai Spiced - Chia Apricot Coconut
- Cacao Roasted Chickpeas 81
Date-Sweetened Granola 33 Salted Caramel Popcorn 83
Fudgy Brownie Cookies 85
Light Meals 36 Healthy Breakfast Cookies 87
Double Choco Energy Bites 89
Falafel 3 Ways 37 Soft Pretzels 91
- Traditional Oatmeal Raisin Cookies 93
- Green Pea
- Chili Black Bean
Hummus 3 Ways 39
- Traditional
- Beetroot
- Red Pepper Paprika
Green Pea & Corn Fritters 41
BBQ Jackfruit Pizza 43
Garlic & Herb Flatbread 45
Mediterranean Flatbread 47
GF Gluten Free
Lentil Tacos 49
Black Bean Tacos 51
NF Nut Free
Jackfruit Tacos 53

S Contains Soy
Mains 56

SF No Added Sugar
Black Bean Chili 57
Moong Dal 59

5
6
Welcome to the Vegan Bowls
Pantry Edition

What crazy times we currently cartons, jars and bags, we can assure
find ourselves in. Amongst all the you they are still delicious and
challenges and uncertainty, we nutritious, when used the right way.
wanted to create a positive and The added benefit of using these
educational resource to help you ingredients is that they can on most
stay healthy, safe and stress free in occasions, be thrown together with
the kitchen. no preparation.

This collection of recipes in the

Vegan Bowls - Pantry Edition, have
been created exclusively using long
lasting, shelf stable products. This
means, no fresh fruit or veggies.
While in most places around the
world, we still have access to fresh
ingredients, it’s important that
you’re prepared and armed with the
knowledge, tools and ingredients
to cook healthy, wholesome and
delicious meals, with only what’s in
your pantry.

Fortunately, almost if not all

ingredients included in these recipes
are available year round on the
shelves in your local supermarket or
grocery store - if not, it’s likely that
you will be able to buy these online
for delivery to your door. Despite
these ingredients, coming in cans,

7
8
Vegan Bowls

Welcome to Vegan Bowls, we’re so home with shelf-stable plant-based

grateful to have you here. As you can ingredients!
probably guess, we’re inspired by In this special pantry edition, we
all the incredible benefits of plant- have curated over 50 recipes
based eating, and it’s our mission to designed to help you stay creative
make plants the hero, and to show and inspired in the kitchen during
you how to shop, prepare and cook this stay-at-home period! Every
delicious and nutritious plant based recipe can be made from shelf stable
meals. plant-based ingredients and are
100% delicious! You’ll be amazed by
Curated by the team at Coconut the amount of color and taste these
Bowls, Vegan Bowls initially started recipes have and we cannot wait
as a place to share all the amazing to help bring some much needed
vegan recipes customers were cooking inspo to your lives during
creating using their Coconut Bowls. this challenging time.
It has since grown into a community
of more than 2 Million people, and is
the top platform to discover vegan
recipes on Instagram.

The recipes that we feature and

share are absent of animal foods,
and include only plant ingredients.
Eating this way may be something
new to you, or you may have been
following a plant based diet for quite
some time. No matter your current
diet, this is a welcoming environment
for you to experiment with vegan
recipes that can be made from

9
10
Plant Based Eating

We believe that plant based eating is An estimated 70 billion land

delicious, and we’re inspired by the animals are raised every year to
positive impact that eating this way produce meat, eggs and dairy. The
has on our health, the environment overwhelming majority of these
and animal welfare. animals are factory farmed in
unethical and cruel conditions. By
When we eat more food from plant avoiding these animal foods, you
sources, our intake of vital nutrients are making a conscious decision to
including fiber, antioxidants, vitamins support animal welfare.
and minerals increase, which
positively impacts our health and Whether you follow a vegetarian
the way that we feel. Reducing the or vegan diet or eat a more
amount of animal foods that we traditional diet, based on current
consume, has also been scientifically circumstances, you may not be
proven to decrease our risk of able to access as much, if any fresh
obesity, heart disease and many ingredients. Fortunately, many plant
other illnesses. based staples are available in canned
and dried form. While cooking with
The environment also benefits from shelf stable ingredients will be new
a shift away from animal agriculture to most, we want to showcase how
and towards more plant farming, incredibly tasty and versatile long
with plant ingredients requiring lasting foods can be, and to inspire
much less resources like water, for you and your family to embrace
them to grow. Animal agriculture is a these healthy and nutritional meals
leading cause of deforestation, and during a time when our immune
is also responsible for the majority system needs it most.
of agriculture generated greenhouse
gas emissions, which is a key factor
in the current climate crisis.

11
12
Vegan Pantry Shopping List

Here is your go-to shopping list • Walnuts

to stock up your pantry with
shelf stable foods! If you can, we Herbs/Spices/Powders:
recommend buying independent, to
support your local grocery stores, • Cayenne Pepper
buying organic where possible, • Chili Flakes
as they tend to have less sodium, • Cinnamon
added sugar and unnecessary fillers. • Cumin
• Curry Powder
Dry Ingredients • Dried Basil
• Dried Bay leaves
Dried Fruit: • Dried Coriander
• Dried Parsley
• Apple • Dried Rosemary
• Apricots • Dried Thyme
• Berries • Garlic powder
• Coconut Flakes • Ginger powder
• Dates • Kaffir lime leaves
• Figs • Mexican Seasoning
• Goji berries • Nutritional Yeast
• Raisins • Onion powder
• Sultanas • Paprika
• Pepper
Nuts/Seeds: • Pink Himalayan Salt
• Psyllium Husk
• Almonds • Turmeric
• Brazil Nuts
• Buckinis Grains:
• Cacao Nibs
• Cashews • Buckwheat
• Chia Seeds • Corn Tortilla Chips
• Hazelnuts • Flour
• Hemp seeds • Noodles
• Linseeds/Flaxseed • Oats
• Peanuts • Pasta
• Pepitas (Pumpkin Seeds) • Quinoa
• Pineuts • Rice
• Pistachios • Rice Cakes
• Sesame Seeds • Seaweed Snacks
• Sunflower Seeds • Seeded Crackers

13
• Tacos • Black Beans
• Tortillas • Butter Beans
• Chickpeas
Gluten Free Options : • Lentils
• Pinto Beans
Cereal • Red Kidney Beans
• Soy Beans
• Buckwheat flakes
• Gluten free oats Milk (Canned or Carton):

Flour • Almond
• Coconut
• Almond • Hemp
• Buckwheat • Macadamia
• Chickpea (Besan) • Oat
• Coconut • Rice
• Oat • Soy
• Tapioca
Sauce, Oils and More:
Pasta
• Agave Syrup
• Black Bean • Almond Oil
• Brown Rice • Apple Cider Vinegar
• Chickpea • Balsamic Vinegar
• Edamame • Coconut Aminos
• Lentil • Coconut Cream
• Coconut Oil
Canned/Jar: • Coconut Water
• Low sugar Lemon or Lime Juice
Vegetables: • Maple Syrup
• Mint Jelly
• Asparagus • Mustard
• Carrots • Olive Oil
• Corn • Rice Malt Syrup
• Garlic • Rice Vinegar
• Green Beans • Soy Sauce
• Low-sodium soups • Sriracha
• Mushrooms • Tahini
• Olives • Tamari (GF)
• Peppers (Capsicum) • Tomato Pasta Sauce
• Peas • Tomato Paste
• Pickles • Tomato Salsa
• Potatoes • Vinegar
• Sauerkraut
• Tomatoes More:
• Vegetable stock
• Baking Soda
Fruit: • Cacao Powder
• Coconut Sugar
• Apples • Instant Coffee
• Beetroot • Jam
• Jackfruit • Nut Butter
• Peaches • Tea
• Pineapple • Vanilla Extract
• Vegan Protein Powder
Legumes:

• 4-Bean mix
15
Chapter 01

Breakfast

We can’t wait for you to try our

beautiful breakfast recipes that you
can either quickly whip up or spend
time in the kitchen creating. Have
fun with various dried wholefood
powders (Sweet Potato, Blue
Spirulina or Pink Pitaya) to add some
color to your morning pancake or
oatmeal!

From Easy Waffles, to Chia Pudding

3 ways and Fluffy Pancakes, we hope
you can take a moment to sit down
and enjoy these mouth watering
delicious shelf stable breakfast
creations.

*If you grow your own at home or

have access to locally grown fresh
fruit, we suggest topping a number
of these recipes with fresh berries
from the garden or substitute from
your pantry with strawberry jam,
cacao nibs or coconut flakes!

16
 Easy Waffles
Contributor: Caitlin Connor | @plant.well

These super easy vegan waffles are packed with vanilla and peanut butter flavor!
The perfect quick vegan breakfast or snack recipe!

Makes 5 Directions

2.5 tbsp peanut butter 1. Turn your waffle maker on to begin

warming up.
1 ½ cup all-purpose flour
2. Mix together your flour, sugar, baking
¼ cup cane sugar powder, baking soda and salt in a large
bowl.
1 ½ cup plant milk (I used
almond) 3. Pour in your peanut butter, plant milk,
flax egg, apple cider vinegar, vanilla
1 flax egg* and oil and mix well until everything is
combined. Be careful not to over mix here.
1 tbsp apple cider vinegar
4. Spray your waffle maker with non-stick
2 tsp baking powder spray or oil, and pour on ½ cup of mixture.
Spread it out a bit and close iron.
¼ tsp baking soda
5. Cook until nicely browned on both
1 tsp vanilla sides, roughly 2-4 minutes, then remove
waffle and continue cooking remaining
3 tbsp neutral oil (i used batter.
grapeseed)
6. Serve with maple syrup and toppings of
Pinch salt choice.

*Mix together 1 tbsp of

ground flaxseeds with 2 tbsp
of water. allow to sit for 5-10
minutes until gelatinized.

17 Pantry Edition | Breakfast

Breakfast | Easy Waffles 18
 Chocolate Chip Pancakes
Contributor: Caitlin Connor | @plant.well

These easy vegan chocolate chip pancakes are perfectly fluffy, soft and full of
chocolaty goodness. The best sweet vegan breakfast recipe ready in no time!

Makes 6-8 Directions

1 cup flour 1. In a medium bowl, combine flour,

coconut sugar, baking powder and salt,
1 cup almond milk mix well.

1½ tsp vanilla extract 2. In a separate bowl, mix together almond

milk, vanilla and apple cider vinegar.
4 tbsp coconut sugar
3. Pour wet ingredients into dry and mix
1 tbsp baking powder just until combined - be sure not to over
mix. Stir in chocolate chips.
2 tsp apple cider vinegar
4. To make the pancakes super fluffy, allow
Dash salt batter to sit for at least 10-15 minutes.
Place a pan over medium heat and wait
½ cup vegan chocolate for pan to warm up completely (it’s very
chips important for the pancake’s texture to
wait until the pan is hot), and add a tiny
bit of oil, just enough to coat the pan.

5. Pour ¼ cup amounts of batter onto pan.

You know the pancakes are ready to flip
when the edges begin to brown and look
cooked, and you see bubbles popping in
the middle of the pancake. Flip and cook
for another couple minutes until done.

6. Continue to cook the rest of the batter

and top with more chocolate chips and
maple syrup!

19 Pantry Edition | Breakfast

Breakfast | Chocolate Chip Pancakes 20
 GF NF SF

Chia Pudding - 3 Ways

Vegan Bowls | @vegan Bowls

Chia pudding is a breakfast favorite, it’s not only delicious and healthy, it’s also
protein-rich and filling, giving you the energy you need to thrive. Here are 3
different chia pudding options for you to try at home.

Serves 1 Directions

Chia-Vanilla: 1. Stir all ingredients together well in a jar

or bowl. Leave it to thicken for at least
½ cup Chia Seeds 30 minutes (or even overnight) stirring at
least once.
1 cup coconut milk (You can
use your choice of nut milk) 2. Before serving, add or mix in your
toppings and enjoy.
1 tsp rice malt syrup

1 mls vanilla essence

Chia-Cacao:

½ cup Chia Seeds

1 cup coconut milk (You can

use your choice of nut milk)

1 tsp rice malt syrup

1 tbsp of cacao

1 tsp cinnamon

Top with nut butter, nuts,

coconut flakes and coconut
cream.

Chia-Jam:

½ cup Chia Seeds

1 cup coconut milk (You can

use your choice of nut milk)

1 tsp rice malt syrup

2 tbsp of jam (We used

raspberry)

Top with more jam and

shredded coconut .

21 Pantry Edition | Breakfast

Breakfast | Chia Pudding - 3 Ways 22
 Buttermilk Biscuits
Contributor: Caitlin Connor | @plant.well

These fluffy vegan buttermilk biscuits are so soft and tasty, made with a
homemade dairy-free buttermilk. Perfect with jam, agave or vegan butter!

Makes 12 Directions

4 cups all-purpose flour 1. Preheat oven to 425°F/220°C

1 ¾ cup unsweetened plant 2. To make the vegan butter place the

milk almond flour, milk, salt, nutritional yeast,
vinegar and turmeric into a blender and
¾ cup vegan butter, see blend until smooth. Don’t let the blender
below get too warm as butter can split slightly.

2 tbsp baking powder 3. Pour in the refined coconut oil and olive
oil then blend on full speed until velvety
1 tbsp sugar smooth and light and airy. Pour into a
container, cover and refrigerate.
1.5 tsp salt
4. Add apple cider vinegar to plant milk
2 tsp apple cider vinegar and stir, set aside to sit for at least 5-10
minutes.
Vegan Butter:
5. Combine flour, baking powder, sugar
½ cup almond flour and salt in a bowl and mix well.

½ cup + 2 tbsp unsweetened 6. Cube chilled vegan butter and add to

non-dairy milk dry mixture. Cut in using a fork or a pastry
cutter until it has a sandy texture.
2 tsp nutritional yeast
7. Add plant milk mixture and fold in,
1 tsp salt mixing until just combined.

1 tsp apple cider vinegar 8. Place on a flat, floured surface and

sprinkle more flour on top. Gently squish
1 pinch ground turmeric down and fold in half. Squish down and
(optional but adds to the fold in half again. Do this 5-6 times for a
yellow color) flaky biscuit.

¼ cup tbsp olive oil 7. Finally, flatten out to about 1 inch thick,
and cut 2 ½ inch circles and place on a
1 cup room temperature baking sheet covered in parchment paper.
refined coconut oil
8. Bake for 12 minutes or until the bottoms
are a light golden brown.

9. Allow to cool for a few minutes and

then enjoy!

23 Pantry Edition | Breakfast

Breakfast | Easy Waffles 24
 GF NF SF S

Fluffy Oatmeal Pancakes

Contributor: Ellie | @ellielikes.cooking

These vegan pancakes are soft, fluffy, and so easy to make! Plus, they’re gluten-
free, healthy, and only require 8 plant-based ingredients.

Serves 4 Directions

1 ½ cups soy milk 1. Combine vinegar and soy milk and set
aside to curdle.
4 tsp apple cider vinegar
2. Whisk together oat flour, cornstarch,
1 ¾ cup oat flour and baking powder.

¼ cup corn starch 3. Add yogurt, maple syrup, and vanilla

extract to milk/vinegar mixture and mix
2 tsp baking powder to combine.

¼ cup vegan yogurt 4. Add wet ingredients to dry and mix

until combined. It’s okay if there are
2 tbsp maple syrup some lumps.

1 tsp vanilla extract 5. Let the batter sit for 10 minutes,

allowing it to thicken.

6. Heat a lightly greased skillet over

medium heat. Add ¼ cup of batter to
skillet and cook until the bottom is
golden brown and the edges start to look
dry, about 3 minutes. Flip and cook until
golden brown on the other side.

7. Transfer pancakes to a plate and cover

to keep warm. Repeat with remaining
batter, greasing skillet between batches if
necessary.

25 Pantry Edition | Breakfast

Breakfast | Fluffy Oatmeal Pancakes 26
 GF NF SF

Fluffy Sweet Potato Pancakes

Contributor: Garianne | @thepeachyprodigy

These Sweet Potato Pancakes are a fun way to add a pop of sunshine to your
morning. Enjoy with Coconut Cream, maple syrup and any dried fruit you like!

Serves 6 Directions

1 tbsp flaxseed meal 1. Mix all ingredients thoroughly in

medium bowl
2.5 tsp water
2. Place 1/4 cup of mixture on greased
⅓ cup sweet potato pan over medium heat until cooked
powder through

½ cup gluten free flour 3. Enjoy topped with yogurt and peanut
butter or whatever you like!
2 tbsp olive oil

2 flax eggs*

1 tsp baking soda

2 tsp cinnamon

Suggested toppings:

Rice malt syrup, coconut

flakes, hemp seeds,
cinnamon

*To create a flax egg

combine 1 tbsp flaxseed
meal and 2.5 tsp water and
set aside for 5 minutes.

27 Pantry Edition | Breakfast

Breakfast | Fluffy Sweet Potato Pancakes 28
 NF SF S

Fluffy Cacao Pancakes

Contributor: Maša & Michael | @theminimalistvegan

These cacao pancakes are made from ingredients we’re sure are sitting in your
cupboard right now. We suggest creating a stack and topping them with a vegan
chocolate drizzle, desiccated coconut and coconut cream.

Makes 12-14 Small Pancakes Directions

2 cups plant-based milk, 1. In two separate bowls, mix the wet

soy or almond is best ingredients and sift the dry ingredients.

1 tbsp apple cider vinegar 2. Pour the wet ingredients into the dry
or lemon juice ingredients whisking until all lumps are
gone.
1 tbsp coconut oil, melted
plus more for frying 3. Stir in the choc chips.

2 cups flour 4. Heat frying pan on medium heat with

a heaped tsp of coconut oil. Wait for the
1 tbsp baking powder pan to heat up and then scoop about
½ cup pancake batter onto the pan,
2 tbsp cacao powder spreading out to make a nice circle. I can
fit 3 pancakes at one time on my pan.
Pinch of salt
5. Wait for the bubbles at the top to
¼ cup vegan chocolate collapse and batter to start separating
chips from the pan. This normally takes about
2-3 minutes.

6. Flip with a spatula and cook for an

additional 2 minutes.

7. Repeat process with all the batter.

8. Stack pancakes and serve with

whatever topping you like.

29 Pantry Edition | Breakfast

Breakfast | Fluffy Cacao Pancakes 30
 GF SF

Oatmeal 3 Ways
Vegan Bowls | @vegan Bowls

A warm wholesome bowl of oatmeal has to be one of the ultimate comfort

meals, especially on those chilly mornings! We love how simple, different and
flavorsome these three recipes are.

Serves 1 Directions

Traditional Vanilla Oatmeal: 1. Start by boiling the water if you haven’t

already done so.
½ cup of oats (50g)
¼ cup of almond milk 2. Place the oats into a saucepan
⅔ cup of boiling water together with the boiling water, almond
½ tsp of vanilla powder milk and remaining ingredients.
Pinch of cinnamon
1 tsp of agave or maple 3. Let it sit with the lid on the pan for
syrup, optional about 10 minutes.

Cacao Oatmeal: 4. If the oats have softened, heat the pan

up on high heat for about 3 - 4 minutes
½ cup of oats (50g) while stirring them frequently.
¼ cup of almond milk
⅔ cup of boiling water 5. Serve with your favorite topping.
½ tsp of cacao powder
1 tsp of agave or maple
syrup, optional

Chai Spiced Oatmeal Suggested toppings:

½ cup of oats (50g) Dried apricots, apples, raisins, pears

¼ cup of almond milk Frozen berries
⅔ cup of boiling water Caramelized Pears
½ tsp of vanilla powder Homemade nut butter
¼ cup Homemade chai Super-foods such as pumpkin or
spice powder (see below) sunflower seeds, chia seeds, etc..
1 tsp of agave or maple
syrup, optional

Homemade chai spice:

1 tbsp ground ginger

2 tsp ground cinnamon
1 tsp ground cloves
1 tsp ground nutmeg
1 tsp ground cardamom
¼ tsp allspice

31 Pantry Edition | Breakfast

Breakfast | Oatmeal 3 Ways 32
 GF SF

Date-Sweetened Granola
Contributor: Ellie | @ellielikes.cooking

Serves 4 Directions

¾ cup date paste 1. Preheat oven to 325°F/160°C and set

aside a lined baking sheet.
¼ cup peanut butter
2. Mix together date paste, peanut butter,
1 tsp vanilla extract and vanilla until a smooth paste forms.

1 ¾ cups rolled oats 3. Add remaining ingredients, except

chocolate, and mix until evenly
1 ½ cups crispy rice cereal combined. You may want to use your
hands to combine everything.
½ cup cocoa powder
4. Spread granola out onto the lined
¼ cup pumpkin seeds baking sheet, using a spatula to press
the granola down flat. Bake 20 minutes,
1 tsp instant coffee carefully turning over once halfway
through. Remove from the oven and mix
Dash of cinnamon & salt in chocolate. Allow the granola to cool
completely before enjoying.
¼ cup chocolate chips
5. Store leftovers in an airtight container.

33 Pantry Edition | Breakfast

Breakfast | Date-Sweetened Granola 34
35
Chapter 02

Light Meals

If quick and easy, come tasty and

nutritious light meals sound like your
kind of thing, then there’s bound
to be at least three or four dishes
in this chapter that you’re about to
fall in love with. From Falafel and
Hummus 3 ways, to Flatbread and
Tasty Tacos, you’re going to have fun
receding this collection of recipes at
home.

We suggest bringing a strong

reusable bag or box to the grocery
store as our lovely light meals use
chickpeas, black beans, green peas,
beetroot, lentils and many more
canned goodies!

Remember to reuse your cans to

grow your own herbs or sprouts at
home to top your next Vegan Pantry
eBook creation!

36
 GF NF SF

Falafel - 3 Ways
Vegan Bowls | @vegan Bowls

Falafel balls are a delicious protein rich hero to any main meal, or can
equally be enjoyed as a snack with hummus.

Serves 2 Directions

Traditional: 1. Preheat the oven to 428°F/220°C.

1 can of chickpeas (400g) 2. In a high-speed blender, combine all the

2 tsp onion powder ingredients from your chosen falafel mix.
1 tsp garlic powder
2 tsp cumin 3. Once the mixture is consistent, put
2 tsp dried parsley the falafel mix into a bowl and chill in the
½ tsp dried coriander refrigerator for 30 minutes.
2 tsp sesame seeds
Pinch black Pepper 4. Form the mixture into small balls with
Pinch salt your hands and optionally coat in sesame
Pinch baking soda seeds or poppy seeds.
Splash lemon or lime juice
Splash almond milk 5. Place falafel balls on a baking tray
covered with baking paper, drizzle olive
Green Pea: oil over the top and bake in the oven for
20–25 minutes, turning halfway through,
½ can green peas (200g) until golden brown
½ can chickpeas (200g)
¼ cup chickpea flour
2 tsp cumin
1 tbsp mint jelly
Pinch black Pepper
Pinch salt
Pinch baking soda
Splash lemon or lime juice

Chili Black Bean:

½ can black beans (200g)

½ can chickpeas (200g)
2 tsp onion powder
1 tsp garlic powder
2 tsp cumin
1 tsp paprika
½ tsp chili flakes
Pinch cayenne pepper
Pinch black Pepper
Pinch salt
Pinch baking soda

37 Pantry Edition | Light Meals

Light Meals | Falafel - 3 Ways 38
 GF SF

Hummus - 3 Ways
Vegan Bowls | @vegan Bowls

All hail hummus, the perfect creamy topping, spread or dip for your next platter,
wrap or Buddha bowl! As one of the most recognized and popular dishes to
come out of the Middle East, hummus is now a staple in our fridges.

Serves 2 Directions

Beetroot: 1. Wash and drain chickpeas thoroughly

1 can chickpeas (250g) 2. Add all ingredients to a food processor

1 can sliced beetroot or high-speed blender and blend until
1 tbsp paprika desired creamy consistency achieved
½ cup hulled tahini (around 2 minutes, we like it super
1 tbsp lime juice creamy)
2 tsp salt & pepper
1 tsp minced garlic 3. If you are having trouble getting the
Dash of almond milk and ingredients to blend, we suggest adding
olive oil another dash of almond milk!

Green Pea: Waste-Free Tip: Reuse your cans to grow

your own herbs or spices! You could even
1 can chickpeas (250g) use them as a pencil, pen, toothbrush or
1 can green peas paintbrush holder. Get creative!
1 tbsp paprika
½ cup hulled tahini
1 tbsp lime juice
2 tsp salt & pepper
1 tsp minced garlic
Dash of almond milk and
olive oil

Roasted Red Pepper

Paprika:

1 cup jarred roasted red

peppers
1 can chickpeas (250g)
1 tbsp paprika
½ cup hulled tahini
1 tbsp lemon juice
2 tsp salt & pepper
1 tsp minced garlic
Dash of almond milk and
olive oil

39 Pantry Edition | Light Meals

Light Meals | Hummus - 3 Ways 40
 GF SF

Corn Fritters
Vegan Bowls | @vegan Bowls

We all need a simple restaurant quality fritter recipe, and you bet we’ve found it!
You’re going to love how versatile these Pea and Corn Fritters are, they can be
rolled into smaller bite-sized pieces to share or flattened for a Vegan Burger patty!

Serves 2 Directions

½ can of corn kernels 1. Combine the dry ingredients with a

whisk.
½ can green peas
2. In a food processor, pulse together the
½ cup GF flour green peas and corn.

¼ cup almond milk 3. Add the corn and pea mixture to the
dry ingredients mixture, slowly adding in
½ tsp onion powder the almond milk until combined. (It’s fine
if you have some whole corn kernels in the
½ tsp garlic powder mix, it adds some extra texture!)

¼ tsp pepper 4. Preheat a skillet over medium high heat

and then add about 1 tbsp of olive oil.
½ tsp salt
5. Using a cookie scoop, firmly pack the
½ tsp baking powder batter and place into the pan. Using a
spatula, quickly flatten to form a patty
¼ tsp paprika shape.

¼ cup chopped Italian 6. Allow to cook on one side until golden

parsley and flip, cooking the other side.

Olive oil for light frying 7. Remove to paper toweling to remove

any excess oil. Season with salt.
Serve with:

Green Pea Hummus (page

page 39)

Cashew Sour Cream (page

51)

41 Pantry Edition | Light Meals

Light Meals | Corn Fritters 42
 GF NF SF

BBQ Jackfruit Pizza

Vegan Bowls | @vegan Bowls

We love using flatbread as a pizza base. Topped with BBQ jackfruit and a
creamy garlic sauce, this pizza is a great dish shared with friends or family.

Serves 2-3 Directions

Flatbread Base Ingredients 1. Add all the dry ingredients in a bowl

¼ cup GF flour 2. Mix in wet ingredients until mixture

comes together in a ball and doesn’t stick
¼ cup chickpea flour to your fingers, if it does stick, add more
water.
1 pinch baking powder
3. Let base sit for at least 20 minutes
¼ tsp garlic powder
4. Place the dough in the center of a sheet
¼ tsp parsley powder of parchment paper.

2 cups water 5. Place another piece of parchment paper

on top of the ball, press with your hand to
BBQ Jackfruit Topping: flatten the ball and start rolling with your
rolling pin until it reaches the thickness
1 can young jackfruit you like. The thinner the crispier the
marinated in ½ cup vegan flatbread will be.
BBQ sauce
6. Pre-bake your flatbread for 8-10 mins
¼ tsp smoked paprika in 180c oven or until golden and crispy on
the edges
¼ tsp chili powder
7. Top your flatbread with the BBQ
Sundried tomatoes jackfruit, spices and sundried tomatoes.

Creamy Roasted Garlic Sauce 8. Return to the oven for 10mins.

¾ cup raw cashews, soaked 7. Top your flatbread with the garlic sauce
for 20 minutes in hot water and enjoy!

1tbs minced garlic

1 tsp olive oil

½ cup water

2 tbsp lemon juice

½ tsp sea salt + pinch

½ tsp black pepper + pinch

43 ¼ tsp smoked paprika Pantry Edition | Light Meals

Light Meals | BBQ Jackfruit Pizza 44
 GF NF SF

Roasted Garlic & Herb Flatbread

Vegan Bowls | @vegan Bowls

Flatbread can be used as a meal, side, dipper or pizza base. This Roasted Garlic & Herb
Flatbread makes a great starter, best served alongside one of hummus recipes

Serves 2-3 Directions

Flatbread Base Ingredients: 1. Add all the dry ingredients in a bowl

¼ cup GF flour 2. Mix in wet ingredients until mixture

comes together in a ball and doesn’t stick
¼ cup chickpea flour to your fingers, if it does stick, add more
water.
1 pinch baking powder
3. Let base sit for at least 20 minutes
¼ tsp garlic powder
4. Place the dough in the center of a sheet
¼ tsp parsley powder of parchment paper.

2 cups water 5. Place another piece of parchment paper

on top of the ball, press with your hand to
Toppings: flatten the ball and start rolling with your
rolling pin until it reaches the thickness
1 tbsp garlic & herb salt you like. The thinner the crispier the
flatbread will be.
Drizzle olive oil
6. Pre-bake your flatbread for 8-10 mins
Serve with: in 180c oven or until golden and crispy on
the edges
Traditional Hummus (page 39)
7. Serve with our traditional or beetroot
Beetroot Hummus (page 39) hummas, and enjoy!

45 Pantry Edition | Light Meals

Light Meals | Roasted Garlic & Herb Flatbread 46
 GF NF SF

Mediterranean Flatbread
Vegan Bowls | @vegan Bowls

A prefect starter to share with friends or family, this Mediterranean

flatbread is full flavour. Best enjoyed staright out of the oven.

Serves 2-3 Directions

Flatbread Base Ingredients: 1. Add all the dry ingredients in a bowl

¼ cup GF flour 2. Mix in wet ingredients until mixture

comes together in a ball and doesn’t stick
¼ cup chickpea flour to your fingers, if it does stick, add more
water.
1 pinch baking powder
3. Let base sit for at least 20 minutes
¼ tsp garlic powder
4. Place the dough in the center of a sheet
¼ tsp parsley powder of parchment paper.

2 cups water 5. Place another piece of parchment paper

on top of the ball, press with your hand to
Toppings: flatten the ball and start rolling with your
rolling pin until it reaches the thickness
Olive oil you like. The thinner the crispier the
flatbread will be.
Garlic salt
6. Pre-bake your flatbread for 8-10 mins
Tinned olives in 356°F/180°C oven or until golden and
crispy on the edges.
Tinned sun dried tomatoes
7. Add toppings and return to the oven for
Salt and pepper 5-10mins.

8. Enjoy!

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Light Meals | Mediterranean Style Flatbread 48
 GF NF SF

Lentil Tacos
Vegan Bowls | @vegan Bowls

Tacos. There’s not much you can’t love about tacos, and the good news is these
delicious shelf stable lentil tacos taste so good, they’ll likely become a weekly
staple long after this current situation passes.

Serves 2 Directions

Soft or hard taco shells 1. Drain canned lentils and rinse with cold
water.
Lentils:
2. In a pan without oil, add homemade
1 can lentils spice mix ingredients and cook on low
heat for 5 minutes, regularly mixing with a
1 tbsp onion powder wooden spatula.

1 tbsp olive oil 3. Add 1 tsp of olive oil to a separate pan

on medium heat, then add lentils and stir
1 tbsp minced garlic or garlic constantly for 1 minute.
powder
3. Add the remainder of your taco
¼ cup vegetable broth ingredients, including your prepared spice
mix, ensuring you cover the lentils as
1 tbsp Homemade Spice Mix much as possible. Stir constantly for 2-3
minutes.

Homemade Spice Mix: 4. Mash or break down the lentils with a

masher or spoon until ingredients are soft.
1 tbsp chili powder
5. Cook for 2 minutes and serve in hard or
¼ tsp garlic powder soft tortillas

¼ tsp onion powder 6. Top with suggested toppings and fresh

salad or herbs if you have access.
¼ tsp crushed red pepper
flakes
Suggested toppings:
¼ tsp dried oregano
Smashed can peas with lime juice, salt
1 ½ tsp ground cumin and pepper, tomato salsa and vegan taco
dressing or cashew cream.
½ tsp sea salt

49 Pantry Edition | Light Meals

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 GF

Black Bean Tacos

Contributor: Taavi Moore | @healthienut

Crispy, chewy, and spiced to perfection. This black bean mix is a perfect
veggie option for tacos.

Serves 2-3 Directions

Soft or hard taco shells 1. Preheat oven to 400°F/200°C. Strain

and rinse black beans. Pat dry with a
Black Bean ‘Meat’: paper towel and lay evenly on a baking
sheet. Bake for 10-12 min (tossing
2 15 oz. cans black beans halfway) until slightly crispy.

2 tsp apple cider vinegar 2. Add beans to a large mixing bowl.

Mash slightly with a fork until crumbly.
¼ tsp liquid smoke Mix in the remaining ingredients. Add 3-4
tbsp (or more) of water until beans are
¼ tsp ground coriander hydrated and mixture is no longer dry.

¼ tsp chile powder 3. Heat 1-2 tsp of olive oil in a medium

skillet. Add bean mixture and cook for
¼ tsp ground smoked 5-6 min. until golden brown. Season with
paprika salt and pepper if needed.

¼ tsp ground cinnamon 4. In a blender, blend cashews, milk, salt,

and lemon juice until creamy.
¾ tsp ground cumin
5. Assemble tacos: Char corn tortillas
½ tsp salt (or to taste) over an open flame or in a skillet. Add the
bean “meat”, fajita veggies (sautéed red
½ tsp ground black pepper bell pepper, onions), a dollop of cashew
sour cream, lime wedge, and fresh
¼ tsp sugar cilantro. Enjoy!

3-4 tbsp water

Cashew Sour Cream:

¾ cup cashews (soaked

overnight or in boiling
water for 20 min.)

⅓ cup non-dairy milk

Juice from ½ lemon

½ tsp salt

51 Pantry Edition | Light Meals

Light Meals | Black Bean Tacos 52
 GF NF SF

Jackfruit Tacos
Contributor: Amy Fulwood | @cookingforpeanuts

Jackfruit tacos are an easy Mexican inspired dinner made using canned
jackfruit and a spicy chipotle sauce. Serve these vegan pulled pork style
tacos for a simple weeknight meal.

Serves 2-3 Directions

2 tbsp olive oil 1. Heat the oven to 350°F/180°C. Heat the

oil in a pot over a medium heat, add the
1 tsp onion powder onion and garlic powder and cook until
fragrant. Break up any bigger pieces of
½ tsp garlic powder jackfruit and add to the onion with the
spices and chipotle paste and stir to coat.
2 400g tins jackfruit drained
2. Add the vegetable stock and tomatoes
Salt and pepper and bring to a simmer, cook until the
jackfruit has broken down, about 30
1 tsp cumin minutes. Line a baking sheet with baking
paper and spread the jackfruit on it. Put in
1 tsp chili powder the oven for 20 minutes.

1 tsp smoked paprika 3. Serve in warmed tortillas with toppings

of your choice.
2 tbsp chipotle paste

500 ml vegetable stock

1 400g tin chopped

tomatoes

8 small wraps

Taco toppings of your

choice,

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Light Meals | Jackfruit Tacos 54
55
Chapter 03

Mains

These mouthwatering mains are

designed to be your stay-at-home
delicious dinner fillers. As we
currently can’t share a mid-week
or weekend meal at our favorite
restaurant with friends, we hope you
enjoy recreating these restaurant
quality dishes!

From Chickpea Chana Masala, to

Caramelized Onion Pasta and One
Pot Vegan Chili Mac, once you
taste these amazing dishes you’ll
be shocked that they’re made
exclusively from canned and shelf
stable ingredients.

Encourage a group of friends to

make the same dinner meal as you,
jump on a Facetime and enjoy a
virtual meal together!

56
 GF NF

Black Bean Chili

Contributor: Ellie | @ellielikes.cooking

This vegan chili is loaded with black beans and veggies, simmered in a spicy tomato
sauce until thick and creamy. Warm, hearty, perfectly spiced comfort food.

Serves 4 Directions

1 tbsp onion powder 1. Heat a large pot over medium high heat
and add olive oil. Add onion powder,
½ tsp of garlic powder or 1 garlic and chili flakes and cook for 1-2
tsp minced garlic from a jar minutes. Add a splash of vegetable broth
as needed to prevent the veggies from
½ tsp of chili flakes sticking.

3 tbsp tomato paste 2. Add the remaining spices and stir to

combine.
1 large can (500g) tomato
sauce 3. Stir in tomato paste, tomato sauce,
sweetener, and 2 cups vegetable broth.
2 tbsp sweetener of choice Bring to a boil then lower to simmer,
(maple syrup, coconut covered, for 20 minutes. Stir occasionally
sugar) to prevent sticking to the bottom of the
pan.
2 tbsp chili powder
4. Add in black beans and continue
1 tsp cumin simmering for another 10 minutes, or until
thickened and veggies are tender. Add
2 tsp smoked paprika more vegetable broth if the chili looks too
thick for your liking.
¼ tsp turmeric
5. Finally, add in lemon juice, coriander,
¼ cup nutritional yeast and salt/pepper to taste.

2-3 cups vegetable stock

depending on how thick you
want it

2 cans black beans drained

and rinsed

½ lemon juiced

2 tbsp of olive oil

½ tsp of coriander

Salt and pepper to taste

57 Pantry Edition | Mains

Mains | Black Bean Chili 58
 GF NF SF

Moong Dal
Contributor: Nisha Melvani | @cookingforpeanuts

Flavorful, no-fuss, Moong Dal with cashew yogurt. This dal cooks quickly and
uses ingredients you likely already have on hand.

Serves 2-3 Directions

1 tbsp neutral flavored oil 1. Heat 1 tbsp neutral flavored oil in a

medium saucepan.
2 tsp cumin seeds
2. Add 2 tsp cumin seeds and cook until
1 tbsp onion powder fragrant (about 30 seconds). Add the
onion powder, garlic powder, ginger
½ tsp garlic powder powder and green chilies. Sauté until
fragrant.
1tsp ginger powder
3. Blend 3 large vine tomatoes until
1-2 Jarred Green Chilies pureed. Add blended tomatoes to
(deseeded and minced) saucepan with the zest of 1/2 lime.
Add the basil leaves, ground coriander,
3 canned whole tomatoes or ½ turmeric and Garam Masala.
cup diced
4. Simmer for 10 minutes. Add dry
1 tbsp lime juice moong dal and 4 cups water. Mix well
and simmer until dal is cooked, about
5 dried basil leaves or 5 dried 20-25 minutes, adding more water as
curry leaves needed. Salt to taste.

1½ tsp ground coriander 5. Serve with fresh coriander and cashew

yogurt.
¾ tsp turmeric

¾ tsp garam masala

½ cups dry moong dal

4 cups water

Rice, for serving

Coriander and cashew yogurt,

for serving

59 Pantry Edition | Mains

Mains | Moong Dal 60
 NF SF

Caramelized Onion Pasta

Contributor: Nisha Vora | @rainbowplantlife

This 9-Ingredient Vegan Caramelized Onion Pasta is bursting with umami. Easy enough for
weeknight dinners yet fancy enough for a dinner party.

Serves 3-4 Directions

2 tbsp olive oil  1. Bring a large saucepan of salted water

to a boil, and cook the spaghetti or
2 tbsp onions powder linguine for 8-10 minutes. Be sure to not
overcook because the pasta will finish
Water to deglaze the pan  cooking in the sauce. Reserve at least
1 cup of the pasta cooking water. Then
1 tsp garlic powder or 2 tsp drain the pasta.
minced garlic from a jar
2. Heat a skillet between medium-high
1 tsp chili flakes and high heat. Add the olive oil, and once
hot, add the onion and garlic powder
1 tsp oregano  and season with salt and pepper. Stir
frequently and cook for about 1 minutes.
½ cup of tomato paste 
3. Add a few spoons of water to deglaze
2 tablespoons tamari (or the pan. Continue cooking and add the
soy sauce) chili flakes and oregano, and stir for
about 30 seconds. Add the tomato paste
2 tablespoons nutritional and stir constantly, or until the paste
yeast has caramelized and become darker, 2-3
minutes.
4-5 large oil-packed
sundried tomatoes, finely 4. Add the tamari, nutritional yeast, and
chopped  chopped sundried tomatoes and stir to
combine. Turn the heat to low.
1 pack (500g) spaghetti or
linguine 5. Ladle a few spoons of the reserved
pasta water into the onion tomato sauce.
Salt to taste  Then transfer the hot cooked pasta to
the sauce. Use a pair of tongs to swirl the
Freshly cracked black pasta into the sauce, adding more pasta
pepper to taste  water as needed (I usually add ¾-1 cup)
until you can coat all of the noodles in
Optional garnishes: the tomato-y sauce. This whole process
usually takes 3-4 minutes. 
Toasted pine nuts, chopped
6. If desired, garnish with pine nuts and
Italian parsley from the chopped parsley. Leftovers stay good in
garden an airtight container for 2-3 days.

61 Pantry Edition | Mains

Mains | Caramelized Onion Pasta 62
 GF NF SF S

Curry Fried Rice

Contributor: Jessica Uy | @thefoodietakesflight

I love cooking up some fried rice because not only is it super easy but it only really
takes minutes to put together. Plus, it’s also a great way to use up leftover rice and
any veggies you have lying in your refrigerator.

Serves 1-2 Directions

2 cups cooked rice 1. In a pan, heat the sesame oil.

1 tbsp sesame oil Add the onion powder and garlic, saute.

1 tbsp curry powder 3. Add in the vegetables and cook until

tender.
½ tsp of onion powder
4. Add in the rice and curry powder. Mix
1 tsp of minced garlic (from well. Season to taste.
jar)
5. Enjoy while hot!
½ to 1 tsp salt, adjust
depending on desired taste

1 tbsp soy sauce or liquid

aminos

¾ cup frozen corn, carrots,

and pea mix

Sesame seeds for topping

63 Pantry Edition | Mains

Mains | Curry Fried Rice 64
 GF NF SF

Chickpea Chana Masala

Contributor: Cookie and Kate | @cookieandkate

Quick and easy chana masala recipe served over basmati rice. This spicy, hearty,
chickpea-based Indian dish is vegan and gluten free. It makes great leftovers,
too! Be sure to prep the ingredients in advance, as the recipe moves quickly.

Serves 4 Directions

Basmati rice, for serving 1. Cook the rice (if you want to serve the
chana masala on rice): Bring a large pot
2 tbsp coconut oil or extra- of water to boil on the stove and rinse
virgin olive oil the rice in a fine-mesh colander. Once
boiling, pour in the rice and give it a stir.
1 tbsp of onion powder Boil the rice for 30 minutes, then turn off
the heat and drain the rice. Return the
½ tsp fine sea salt, to taste rice to the pot and cover the pot. Let the
rice steam for 10 minutes. Remove the lid,
1 tsp of garlic powder or 1 fluff the rice with a fork and season with
tbsp of minced garlic from sea salt to taste.
a jar
2. In a large saucepan, warm the oil
1 tsp ginger powder over medium-low heat. Add in all the
ingredients except the chickpeas and
1 ½ tsp garam masala** cook for about 5 minutes.

1 ½ tsp ground coriander 3. Raise the heat to medium-high and

add the chickpeas. Bring the mixture to
¾ tsp ground cumin a simmer. Cook, reducing the heat as
necessary to maintain a gentle simmer,
½ tsp ground turmeric for 10 minutes or longer to allow the
flavors to develop. Season to taste with
Pinch of cayenne pepper additional salt, if desired. If it’s not spicy
(optional) enough for your liking, add another pinch
of cayenne.
1 large can (700 - 800g)
of fire-roasted crushed 4. Serve over basmati rice, if desired, and
tomatoes or whole peeled garnish with a lemon wedge or two and a
tomatoes, with their juice sprinkle of fresh cilantro leaves.

2 cans chickpeas, rinsed

Lemon juice, for garnish

Fresh cilantro, for garnish

(optional)

65 Pantry Edition | Mains

Mains | Chickpea Chana Masala 66
 GF NF

One Pot Vegan Chili Mac

Contributor: Nisha Vora | @rainbowplantlife

A protein-packed chili meets pasta in this One-Pot Vegan Chili Mac! Easy and quick and
made with simple ingredients, this is a perfect hearty weeknight-friendly and budget-friendly
dinner! Easy to make gluten-free, soy-free, and oil-free.

Serves 6 Directions

1 tbsp olive oil 1. In a Dutch oven (or a large nonstick

soup pot) heat 1 tbsp oil (or 1/3 cup
1 tbsp onion powder water) over medium heat. Once oil is
1 tbsp garlic powder hot (or the water is simmering) add the
onion powder and cook until fragrant.
8 ounces (227g) canned
mushrooms 2. Add the garlic powder, mushrooms,
and crumbled tempeh, and cook for 5
1 (8-ounce / 227g) block of more minutes. Add the chili powder,
tempeh, grated or crumbled paprika, oregano, cumin, cayenne
pepper, and salt. Stir the spices into the
1 tbsp chili powder vegetables and cook for 1 minute, or until
1 tsp smoked paprika fragrant.

1 tsp oregano 3. Pour in the vegetable broth to deglaze

the pan, scraping any browned bits from
2 tsp cumin
the bottom of the pot.
½ tsp cayenne pepper
4. Add in the beans, crushed tomatoes,
(optional, for a slightly spicy tomato paste, corn, and pasta. Stir well to
version) combine.
1 ½ teaspoons kosher salt
5. Bring the mixture to a boil, then reduce
4 cups (946 ml) vegetable the heat to maintain a simmer. Cook
broth for 15-20 minutes, or until the pasta is
cooked through.
1 (15-ounce / 440g) can pinto,
kidney, or black beans drained
6. Season to taste with salt and pepper,
and rinsed
and stir in the sweetener of choice.
1 (28-ounce / 790g ) can Taste for seasonings again and adjust
crushed tomatoes, fire roasted accordingly.
2 tbsp tomato paste 7. If using vegan cheese, sprinkle over the
1 (15-ounce / 430g ) can sweet top. Cover the lid, allowing the chili max
corn, drained and rinsed to warm through for a few minutes.

10 ounces (280g) elbow pasta 8. Serve with chopped cilantro and any
or cavatappi pasta (gluten-free other desired toppings.
if needed)
2-3 teaspoons agave nectar,
maple syrup or coconut sugar

67 Pantry Edition | Mains

Mains | One Pot Vegan Chili Mac 68
 GF NF SF

One Pot Lentil Bolognese

Contributor: Taavi Moore | @healthienut

Enveloped in a rich, flavorful tomato sauce with lentils and topped with fresh
basil and red pepper flakes.

Serves 3-4 Directions

1 ½ tbsp of onion powder 1. Add all ingredients into a large pot. Stir
frequently while bringing to a simmer
1 cup canned cherry over medium-high heat (to ensure pasta
tomatoes doesn’t stick together). Cover and cook
for 10-12 min. until noodles are al’ dente
1 cup of canned whole (making sure they aren’t overcooked).
tomatoes Season with salt and pepper if desired.

1 tsp garlic powder or 2 2. Serve with torn fresh basil leaves, dash
tbsp of minced garlic from of red pepper flakes, and freshly ground
a jar black pepper.

¾ cup lentils, soaked soak

in boiling water for 10 min.

1 tbsp of basil

1 tsp of oregano

1 tbsp chopped, sundried

tomatoes in oil

1 tbsp nutritional yeast

½ tsp salt

½ tsp black pepper

Dash of chili flakes

1 pack (500g) of spaghetti

or pasta of choice

2 ½ cups water

69 Pantry Edition | Mains

Mains | One Pot Lentil Bolognese 70
 GF NF SF

Tomato and Basil Risotto

Contributor: Jessica Uy | @thefoodietakesflight

A delicious and comforting risotto. The perfect pick me up dish!

Serves 2-3 Directions

3 ½ cups vegetable stock 1. Prepare your stock. I simply boiled

around 4 cups of water then added
¾ cup uncooked rice in a cube of vegetable stock. You can
opt to make your own stock by boiling
1 tbsp of onion powder leeks, celery, carrots, and onions with a
generous amount of salt for 3 hours.
½ tsp garlic powder
2. In a large pan/pot, heat the olive oil.
2 tbsp olive oil Add in the onions and garlic powder.

¼ cup dry white wine 3. Once warm and fragrant, add in the
(optional but highly chopped tomatoes. Sauté for 2 minutes.
recommended) Add the rice and mix through the tomato
mixture, coating well.
1 cup tomatoes, chopped
(sub with canned 4. Add the white wine. Mixing frequently
tomatoes) until absorbed. (the rice will begin to turn
creamy).
½ cup sundried tomatoes in
oil, chopped 5. Add 1 cup stock, tomato paste, basil,
and sun dried tomatoes.
1 tbsp basil, chopped
6. On medium heat, continue to mix
1 tbsp tomato paste frequently until the rice absorbs the
stock.
1 tsp salt, or to taste*
7. Add another ½ cup of stock. Mixing
Extra basil, for topping frequently until absorbed. Repeat this
step every 5 mins or so.
*The seasoning of your
risotto will depend greatly 8. After 25-30 mins or so, rice should be
on your stock. If your stock perfectly cooked and still chewy. Season
is well seasoned, you’ll only with salt as needed.
need to add minimal salt.
9. If the risotto is a bit dry, feel free to
add an additional ¼ cup of stock and mix
well.

10. Serve and enjoy immediately! Garnish

with some chopped basil if desired.

71 Pantry Edition | Mains

Mains | Tomato and Basil Risotto 72
 SF

Red Pesto Pasta

Contributor: Jessica Uy | @thefoodietakesflight

Easy, versatile, and flavorful red pesto that you can enjoy with some pasta,
in sandwiches, or in salads!

Serves 2-3 Directions

350g dry pasta of choice (I 1. In a food processor, add all the red
used fusilli) pesto ingredients. Process until well
combined. You can opt to make yours
Salt and pepper to taste really smooth but I like mine with a little
chunks of sun-dried tomatoes.
For the pesto:
2. Cook pasta until al dente.
½ cup (180g) sun-dried
tomatoes in oil 3. Heat a pan. Add in the red pesto.
Leave for 2-3 minutes before adding the
¾ tsp of garlic powder al dente pasta. Mix well and cook for a
few more minutes. Feel free to season
2 tbsp pine nuts with more salt and pepper if needed.
Enjoy while hot!
¼ tbsp olive oil or add
more as needed Note: You can store the red pesto in an
air-tight container in the refrigerator for
1/2 tbsp nutritional yeast up to 1 week.
(optional)

1 tbsp dried basil

¼ tsp salt, or to taste

73 Pantry Edition | Mains

Mains | Red Pesto Pasta 74
 NF S

Saucy Noodles
Contributor: Jessica Uy | @thefoodietakesflight

Who wants a bowl of this easy saucy ramen noodles? These are so easy to make
and oh-so satisfying!

Serves 2-3 Directions

2 (70g each) uncooked 1. Mix all the sauce ingredients until well
ramen “bricks” or noodles incorporated.
of choice
2. Boil water. Add in the ramen or other
Spring onions & sesame noodles of choice and cook until chewy.
seeds, for topping
3. While the noodles are cooking, heat a
For the sauce: pan. Add in the sauce. Leave to simmer
over medium heat.
½ cup room temp. water
4. Add in the noodles and mix in sauce.
3-4 tbsp soy sauce, adjust Cook over medium high heat until the
according to desired taste noodles absorb the sauce and sauce
thickens. Enjoy while hot!
1.5-2 tbsp corn starch*

2-3 tbsp maple syrup or

other liquid sweetener,
adjust according to desired
sweetness

1 tbsp lemon juice

¼ tsp ground pepper

½ tbsp sesame oil

*If using less soy sauce and

liquid sweetener, start with
1.5 tbsp corn starch

75 Pantry Edition | Mains

Mains | Saucy Noodles 76
77
Chapter 04

Sides, Snacks and

Sweets

We all need a bit of sweetness right

now so have your blender or food
processor handy, because you’re
about to fall in love with these
snacks and sweets.

The many bliss balls, sweet sauces

and fudgy brownies you’ll be
creating from this chapter are sure
to satisfy your sweet tooth!

While some of these recipes can be

enjoyed as snacks, they’re equally
suitable as a side to pair with a
lighter meal or main.

We recommend making these in big

batches. Although you’ll be tempted
to eat these all at once, set aside a
bunch to freeze and store for future
use when it’s nearly time to grab out
your Vegan Pantry shopping list!

78
 GF SF

Bliss Balls 3 ways

Vegan Bowls | @vegan Bowls

We present to you… the three most delicious and simple bite sized Bliss Ball
recipes to date! All three recipes should make around 8-10 bliss balls depending
on how big you make them! Now go on, it’s time to get rollin’!

Makes 8-10 Directions

Cacao Buckini: 1. Pre-soak your dates in boiling water for

5 minutes if they are hard, this will help
2 cups Medjool Dates them blend easier!

1 cup Coconut Flour 2. Add dates to a high-speed blender or

food processor and blend until a smooth
½ cup Cacao Powder caramel texture forms

½ cup Buckinis/Buckwheat 3. Add date mix to remaining dry

ingredients and mix with a spatula until
Groats for combining all combined.

Almond Butter: 4. Grab 2 tbsp of bliss ball mixture and

roll into desired shape! (Feel free to use
2 cups Medjool Dates more or less of the mixture)

1 cup Coconut Flour

1 cup Shredded Coconut

(half added to mixture, half
for rolling/covering)

½ cup Almond Butter (add

to date mixture in blender)

Apricot Chia:

2 cups Medjool Dates

1 cup Coconut Flour

½ cup Chopped Dried

Apricots

½ cup Chia Seeds

1 cup Shredded Coconut

(half added to mixture, half
for rolling/covering)

79 Pantry Edition | Snack

Snack | Bliss Balls 3 ways 80
 GF NF SF

Roasted Chickpeas
Vegan Bowls | @vegan Bowls

Crunchy roasted chickpeas are a delicious and healthy snack, and can be sprinkled on top
of almost any meal for an added protein boost. They’re also extremely cheap to make and a
much more nutritional option to store bought snacks.

Serves 2 Directions

1 can of chickpeas (400g) 1. Preheat oven to 400°F/200°C.

1 tbsp of olive oil 2. Drain chickpeas and rinse in cold water

until all the brine has washed off. Bake
½ tsp ground cumin for 15 minute.

½ tsp smoked paprika 3. Pull bakish dish out of the oven and
drizzle olive oil over chickpeas until
½ tsp garlic powder they are lightly coated. Move chickpeas
around on the dish.
¼ tsp onion powder
4. Mix all spices in a bowl, and sprinkle
¼ tsp ground coriander over chickpeas. Bake for a further 15
minutes.
½ tsp salt
5. Remove chickpeas from oven and
¼ tsp black pepper set aside to cool for 30 minutes before
eating.

81 Pantry Edition | Snack

Snack | Roasted Chickpeas 82
 GF NF

Popcorn w Salted Caramel Sauce

Contributor: Savannah | @livingwellwithsav

Popcorn has to be one of the best stay-at-home snacks, and we have an amazing
Caramel Sauce by @healthybytheway you have to top your pop with! This
Popcorn recipe is lightly salted and slightly sweet making it the perfect snack.

Serves 2 Directions

Popcorn 1. Pop the popcorn the way you prefer

(stove top, microwave or air popper)
Salted Caramel Sauce:
2. To make the salted caramel sauce melt
100 mls Coconut Oil coconut oil to room temp, add remaining
ingredients and mix well.
75 mls maple syrup
3. Pour desired amount over popcorn.
1 tbsp mesquite powder

1 tsp vanilla extract

1 tsp sea salt

83 Pantry Edition | Snack

Snack | Popcorn w Salted Caramel Sauce 84
 GF

Fudgy Brownie Cookies

Contributor: Taavi Moore | @healthienut

Spiced to perfection, crispy, chewy, and perfect as a veggie option for tacos.

Makes 8 Directions

1 flax egg (1 tbsp flax seed 1. Preheat the oven to 350°F/180°C. Line
meal + 2 tbsp water) a baking sheet with a silicone baking mat
or parchment paper.
¼ cup melted, dark
chocolate 2. Prepare flax egg, by combining flax
seed meal and water in a small bowl. Set
2 tbsp melted, coconut oil aside for 5 min. to thicken.
(cool to room temp.)
3. In a large bowl, whisk together melted
1 tsp vanilla extract dark chocolate, cooled coconut oil,
vanilla, milk, and flax egg.
¼ cup non-dairy milk
4. Add flours, cocoa powder, coconut
1 cup almond flour sugar, baking soda and salt. Stir until a
soft dough forms. Fold in dark chocolate
¼ cup coconut flour chunks.

¼ cup cocoa powder 5. Use a cookie scoop to portion out

dough on to the baking sheet. Slightly
½ cup coconut sugar flat down with the palm of your hand.
Bake for 12-13 min. until center is slightly
½ tsp baking soda firm to touch. It may seem a bit too soft,
but will harden once cooled. Cool for 5
¼ tsp salt min. on baking sheet until transferring
them to a wire cooling rack.
⅓ cup dark chocolate
chunks

85 Pantry Edition | Snack

Snack | Fudgy Brownie Cookies 86
 GF SF

Healthy Breakfast Cookies

Contributor: Nisha Vora | @rainbowplantlife

These Vegan Breakfast Cookies are a healthy breakfast option or post-workout snack!
Made with oats, seeds, and almond butter, these cookies are deceptively delicious and are
vegan, gluten-free, oil-free, refined sugar-free, and soy-free!

Ingredients Directions

2 tbsp ground flaxseed 1. Prepare the flax egg by combining

the ground flaxseed with 5 tablespoons
2 cups rolled oats (certified water. Stir and let sit for 15 minutes.
gluten-free, if needed)
2. Preheat the oven to 350°F/180°C. Line
½ cup unsweetened two large baking sheets with parchment
shredded coconut paper.

½ tsp baking powder 3. In a large bowl, mix together the

dry ingredients (oats, coconut, baking
½ tsp baking soda  powder, baking soda, salt).

½ tsp fine sea salt 4. In a medium bowl, mix together the

wet ingredients (flax eggs, nut butter,
¾ cup smooth, creamy maple syrup, vanilla). Whisk until smooth.
almond butter
5. Pour the wet mixture into the dry
½ cup pure maple syrup ingredients, using a silicone spatula
to mix everything until the mixture
1 ½ tsp pure vanilla extract resembles a cookie dough. Fold in your
desired mix-ins using the spatula.
½ cup dried fruit, such
as juice-sweetened 6. If the dough is too sticky to handle,
cranberries or chopped refrigerate it for 10-15 minutes to firm up
apricots slightly.

⅓ cup hemp seeds  7. Using an ice cream scoop, scoop about

3 tbsp of dough onto the prepared
½ cup pumpkin seeds or baking sheet, spacing them about ½ an
sunflower seeds, chopped inch apart. Lightly flatten the top of each
cookies with your hands or a fork.

8. Bake the cookies for about 18-20

minutes. Once baked, allow the cookies
to sit for 5 minutes, Store leftover
cookies in an airtight container or
resealable bag on the counter for 2-3
days.

87 Pantry Edition | Snacks

Snacks | Healthy Breakfast Cookies 88
 GF SF

Double Choco Energy Bites

Contributor: Taavi Moore | @ healthienut

No-bake healthy and protein-packed double chocolate energy bites. Quick and
easy to make and the perfect on-the-go or post-workout snack.

Makes 10 Directions

½ cup cashews 1. To a food processor, add cashews, oats,

almond flour, cocoa powder, and maca
½ cup rolled oats powder. Blitz until it resembles a coarse
flour texture. Add almond butter, dates
½ cup almond flour and water. Process until mixture comes
together and can be easily formed into a
3 tbsp cocoa powder ball. Use a small cookie scoop to portion
out dough. Roll into a smooth ball and
2 tbsp maca powder, transfer to a parchment lined baking
optional sheet.

2 tbsp almond butter 2. In a small bowl, microwave chocolate

and coconut oil in 30 sec intervals until
8 medjool dates melted. Dip each ball into the melted
chocolate and roll around to coat using
3 tbsp water a fork. Scoop up the ball with a fork and
gently shake off any excess, transfer to
¾ cup dark chocolate the baking sheet.

1 tbsp coconut oil 3. Transfer to the freezer for 10 min. to

allow chocolate to set. Store energy bites
in an airtight container in the freezer

89 Pantry Edition | Snacks

Snacks | Double Choco Energy Bites 90
 NF

Soft Pretzels
Contributor: Caitlin Connor | @plant.well

These simple vegan soft pretzels are light, savory and buttery! Perfect as an
appetizer or snack and so much better than store bought!

Makes 8 Directions

2½ - ¾ cups organic all 1. Mix together the sugar and 1 cup of

purpose flour slightly warm water until sugar has
dissolved. Sprinkle yeast over the top of
1 packet active dry yeast the water, sit for 10 minutes.

2 tbsp coconut sugar 2. Stir in the melted vegan butter, and

add the flour 1 cup at a time until it forms
2 tbsp melted vegan butter a dough. If the dough is still sticky at
(+ more to top) 2 1/2 cups, add a bit more until it’s not
sticky.
1 cup slightly warm water
3. Put dough on a flat floured surface and
1 tsp salt knead with the palm of your hand for 3-5
minutes until firm.
Coarse salt to top
4. Grease a large bowl with oil, add the
dough and cover. Let rise for 1 hour.

5. Once the dough has doubled, start

simmering 5 cups of water in a pot
a few inches deep. Preheat oven to
450°F/230°C.

6. Transfer dough to a flat surface and

cut into 8 parts. Roll dough pieces into
long ropes 10-12 inches long and mould
into a U shape.

7. Cross both sides, cross again and bring

them towards you, squishing them down
to form the pretzel shape.

8. Add just a little melted vegan butter

and sprinkle salt over all the pretzels, and
bake for 10-15 minutes or until golden
brown.

91 Pantry Edition | Snacks

Snacks | Double Choco Energy Bites 92
 GF S

Oatmeal Raisin Cookies

Contributor: Ellie | @ellielikes.cooking

Chewy vegan oatmeal raisin cookies made healthier with oat flour, almond butter,
and natural sweeteners. One bowl, 11 ingredients, and gluten and oil-free!

Makes 10 Directions

4 ½ tbsp (72g) almond 1. Preheat oven to 350°F/180°C and set

butter aside a lined cookie sheet.

1 ½ tsp molasses 2. Your almond butter should be smooth

and runny. If it’s too hard, microwave for
¼ cup coconut sugar 15-30 seconds until runny.

¼ cup maple syrup 3. Combine almond butter, molasses,

maple syrup, sugar, soy milk, and vanilla
2 tbsp soy milk extract in a bowl and mix until uniform.

1 ½ tsp vanilla extract 4. Add in oats, oat flour, almond flour,

baking soda, and corn starch and mix
1 cup + 2 tbsp rolled oats until a smooth dough forms. If your
dough is still dry, add more milk, 1
¼ cup + 2 tbsp oat flour teaspoon at a time as needed. Fold in
raisins.
¼ cup + 2 tbsp almond
flour 5. Scoop about 2 tbsp of cookie dough
and roll into a ball. Place on cookie
¾ tsp baking soda sheet and flatten slightly with your
hands. Repeat with remaining cookie
1 tbsp corn starch dough, leaving about an inch of space in
between each cookie. Bake 11 minutes.
¾ cup raisins
6. Let cookies cool for about a minute
on the cookie sheet, then transfer to a
cooling rack. Let cool completely before
serving. Store leftovers in an airtight
container at room temperature up to 3
days.

93 Pantry Edition | Snack

Snack | Oatmeal Raisin Cookies 94
 Contributor Acknowledgments
A big thank you to this list of creators, who have contributed their incredible recipes into
this Pantry edition of Vegan Bowls. Each and every contributor here is passionate about
inspiring others to eat a healthy, ethical and environmentally friendly diet - especially
during these current challenging times. Their recipes are creative, nutritious and delicious
-m3 key ingredients to having fun in the kitchen. Be sure to check out their websites and
social media profiles for more delicious recipes.

Caitlin Connor Hi! I’m Ellie, a passionate food photographer and

@plant.well blogger who loves getting her hands dirty in the
www.beplantwell.com kitchen. I create simple and tasty plant-based
recipes for everyday cooking, making it easier for
I’m a full-time vegan food blogger who specializes you and your family to enjoy healthy, home-cooked
in traditional and family-handed-down recipes, with meals every day.
a few simple vegan swaps! I try to make everything
practical, tasty and just how you remember them, Garianne
and sometimes throw in something new! @thepeachyprodigy
www.thepeachyprodigy.com

Living more consciously is something I believe

Cookie and Kate requires constant growth and nurturing. I believe
@cookieandkate food is the root of it all – how we feel, how we look,
www.cookieandkate.com and simply how we preform each day. I’m here to
provide real food and real talk.
Kate is a self-taught photographer and cook from
Oklahoma, USA. She is obsessed with delicious
plant-based food, food photography and her Jessica Uy
kitchen canine sidekick ‘Cookie’! Her favourite thing @thefoodietakesflight
to do is to share ameal with her friends, family and www.thefoodietakesflight.com
pooch!
Jessica is the 22-year old vegan from Manila,
Philippines, behind the blog and Instagram account
Ellie The Foodie Takes Flight. She is passionate about
95
@ellielikes.cooking creating easy and delicious vegan recipes—from
www.ellielikes.cooking delicious comfort food to Asian-inspired meals
using simple ingredients. platform to talk about relatable teen stuff, travel,
music, photography, and her love for Coconut
Bowls!
Maša & Michael
@theminimalistvegan
www.theminimalistvegan.com Taavi Moore
@healthienut
Husband and wife Maša & Michael are best-selling www.healthienut.com
authors, online fashion label owners and the
creators behind “The Minimalist Vegan”. Michael My name is Taavi Moore and I am a 19-year-old
and Maša share weekly podcasts, delicious plant- Nutrition and Dietetics student in Seattle. I have
based recipes and thought-provoking articles on always had a passion for cooking and baking. This
all things Vegan and Minimalist living. Their goal once simple hobby, blossomed into a great love
is to keep putting out amazing content for their for food photography and recipe development.
audience and move to Slovenia in 2020. Through my social platforms, I hope to inspire
others to not only love their body, but what they
nourish it with. Feeding the body with good food
Nisha Melvani has translated into my love for sharing healthy,
@cookingforpeanuts wholesome recipes – found right on my blog.

With a Masters in nutrition from Columbia

University, six months of chef training at a
plant-based culinary school (Natural Gourmet
Institute), and many years cooking vegan food for
friends and family, I have over time learned how
to make veggies, tofu, tempeh, beans, lentils, you
name it, palatable to children and adults alike.

Nisha Vora
@rainbowplantlife
www.rainbowplantlife.com

Nisha vora is the creator of the popular

Rainbowplantlife Instagram, YouTube, and blog.
She is a food-loving, travel-loving, lawyer-turned-
foodie living in Brooklyn, New York.

Savannah
@livingwellwithsav

Savannah is a 19 y/o vegan foodie, lifestyle blogger

and photographer on Instagram. She created her
96
 Contributor Acknowledgments
A big thank you to this list of creators, who have contributed their incredible recipes into
this Pantry edition of Vegan Bowls. Each and every contributor here is passionate about
inspiring others to eat a healthy, ethical and environmentally friendly diet - especially
during these current challenging times. Their recipes are creative, nutritious and delicious
-m3 key ingredients to having fun in the kitchen. Be sure to check out their websites and
social media profiles for more delicious recipes.

Maša & Michael nourish it with. Feeding the body with good food
@theminimalistvegan has translated into my love for sharing healthy,
www.theminimalistvegan.com wholesome recipes – found right on my blog.

Husband and wife Maša & Michael are best-selling

authors, online fashion label owners and the Nisha Melvani
creators behind “The Minimalist Vegan”. Michael @cookingforpeanuts
and Maša share weekly podcasts, delicious plant-
based recipes and thought-provoking articles on
With a Masters in nutrition from Columbia
all things Vegan and Minimalist living. Their goal
University, six months of chef training at a
is to keep putting out amazing content for their
plant-based culinary school (Natural Gourmet
audience and move to Slovenia in 2020.
Institute), and many years cooking vegan food for
friends and family, I have over time learned how
to make veggies, tofu, tempeh, beans, lentils, you
Taavi Moore
name it, palatable to children and adults alike.
@healthienut
www.healthienut.com

My name is Taavi Moore and I am a 19-year-old

Caitlin Connor
Nutrition and Dietetics student in Seattle. I have
@plant.well
always had a passion for cooking and baking. This
www.beplantwell.com
once simple hobby, blossomed into a great love
I’m a full-time vegan food blogger who specializes
for food photography and recipe development.
in traditional and family-handed-down recipes, with
Through my social platforms, I hope to inspire
a few simple vegan swaps! I try to make everything
others to not only love their body, but what they

97
practical, tasty and just how you remember them, The Foodie Takes Flight. She is passionate about
and sometimes throw in something new! creating easy and delicious vegan recipes—from
delicious comfort food to Asian-inspired meals
using simple ingredients.
Cookie and Kate
@cookieandkate
www.cookieandkate.com Nisha Vora
@rainbowplantlife
Kate is a self-taught photographer and cook from www.rainbowplantlife.com
Oklahoma, USA. She is obsessed with delicious
plant-based food, food photography and her Nisha vora is the creator of the popular
kitchen canine sidekick ‘Cookie’! Her favourite thing Rainbowplantlife Instagram, YouTube, and blog.
to do is to share ameal with her friends, family and She is a food-loving, travel-loving, lawyer-turned-
pooch! foodie living in Brooklyn, New York.

Ellie Savannah
@ellielikes.cooking @livingwellwithsav
www.ellielikes.cooking

Hi! I’m Ellie, a passionate food photographer and Savannah is a 19 y/o vegan foodie, lifestyle blogger
blogger who loves getting her hands dirty in the and photographer on Instagram. She created her
kitchen. I create simple and tasty plant-based platform to talk about relatable teen stuff, travel,
recipes for everyday cooking, making it easier for music, photography, and her love for Coconut
you and your family to enjoy healthy, home-cooked Bowls!
meals every day.

Garianne
@thepeachyprodigy
www.thepeachyprodigy.com

Living more consciously is something I believe

requires constant growth and nurturing. I believe
food is the root of it all – how we feel, how we look,
and simply how we preform each day. I’m here to
provide real food and real talk.

Jessica Uy
@thefoodietakesflight
www.thefoodietakesflight.com

Jessica is the 22-year old vegan from Manila,

Philippines, behind the blog and Instagram account

98