Guest Blog Post: 5 ingredient fast and easy vegan recipes

This post will be featuring a guest-blogger! Caitlyn’s blog consists of a collection of easy-to-make vegan recipes that are no more expensive than a meat-eater’s grocery bill. She has shared 4 of her favourite 5 ingredient recipes for this week’s post. Whether you are exploring an alternative diet, transitioning to veganism/vegetarianism, or already there, these recipes will make dinner-time easy!

5 Ingredient Falafel

• 1 can chickpeas (400g), drained
• 1/2 red onion, peeled & finely diced
• 1 tablespoon of parsley
• 2 teaspoons ground cumin
• 2 tablespoons of all-purpose flour

Combine chickpeas, onion, parsley, cumin and flour in a blender until texture is a thick paste. Form the mixture into small balls, about the size of a ping pong ball. Slightly flatten. Fry in 2 inches of oil on medium heat for 2-5 minutes. Serve with hummus and vegetables in a pita or in a salad!

5 Ingredient Cheese Sauce

• 1 tablespoon margarine (I recommend Earth Balance)
• 1 tablespoon all-purpose flour
• 3/4 cup almond milk (I use unsweetened Almond Breeze)
• 6 tablespoons nutritional yeast
• 1/2 teaspoon salt

In a skillet or pot, melt the margarine over medium heat. In a blender, mix together the flour, almond milk, margarine and nutritional yeast until all clumps are gone. Add sauce to any pasta, steamed vegetables or even add some chili powder for tortilla chip dip!

5 Ingredient Soup

• 2 medium carrots, chopped
• 1 celery stalk, chopped
• 1 can of diced tomatoes (411g)
• 4 cups of vegetable broth
• 1 medium onion, chopped
• 1 bay leaf (optional)

Combine all ingredients and let the soup come to a boil, then reduce the heat to low let simmer uncovered for about 20 minutes. Serve with by itself or add any amount of noodles/couscous.

5 Ingredient Stir-Fry

• firm tofu, diced
• 1 cup of whole grain minute rice
• 1 Kikkoman stir fry seasoning mix packet
• 1 tablespoon vegetable oil
• 2 cups of Asian style frozen mixed vegetables

In a large pan, add 1/4 cup of water and seasoning mix. Meanwhile, fry tofu in a separate pan with the vegetable oil until the tofu is golden. Add the mixed vegetables and tofu to the seasoning mix pan and fry until the vegetables are cooked and sauce is thick. Serve with rice or by itself!