Easy Vegan Recipes for Spring
The time has come when flowers are blooming, birds are nesting and the farmer’s markets are full of spring’s first bounty. Make a visit to your local farmer’s market for healing and nourishing foods that are simple to prepare. From antioxidant-rich leafy greens, fiber-rich asparagus to immunology boosting mushrooms, this spring is a great time to eat plant based!
Spring Bounty Salad with Tofu Feta
In May, you will see leafy greens, peas, radish and mint available at your local farmer’s market. This bright and green salad begs for something salty and creamy. To make a completely plant-based salad, tofu feta fits the bill. For vegetarians, sheep’s milk feta is a nice addition. Serve with crusty bread and a glass of Prosecco. Cheers!
4 cups local mixed greens
1 cup English peas, deshelled
12 radishes, sliced
¼ cup olive oil
Juice from 1 lemon
¼ cup mint, chopped
Salt and pepper
1-12oz package firm organic tofu
¼ cup lemon juice
2 tbsp apple cider vinegar
Salt + Pepper
1) To prepare tofu feta: rinse tofu from package and dry between two towels for 20 minutes. Cube tofu and marinate in lemon juice, apple cider vinegar and salt and pepper for at least 1 hour.
2) To prepare the dressing: whisk together olive oil, lemon juice, mint and salt and pepper.
3) Combine salad ingredients, toss with the dressing and top each portion with 2 tablespoons tofu feta.
Nutrition Facts: 232 calories, 11g protein, 10g carbohydrates, 18g fat, 4g fiber
Asparagus and Mushroom Sauté over Brown Rice
Sautéed vegetables over whole-grains makes for an easy weeknight vegan meal. Mushrooms and asparagus should be easy to find this May at your local market. As an alternative, try serving the vegetable mixture over greens for a warm salad or over baked sweet potato for a light and easy dinner meal. Boost the plant based protein content of this dish by topping with creamy hummus.
½ cup onion, sliced
2 cloves garlic
8oz mushrooms, whatever kind you can find locally
1 bunch asparagus
1 tbsp each of vegetable oil, soy sauce and red wine vinegar
2 cups cooked brown rice
¼ cup chives, chopped
1) Sauté onions, garlic, mushrooms and asparagus in 1 tbsp each of oil, soy sauce and red wine vinegar until mushrooms begin to brown and asparagus is tender.
2) Top sautéed vegetables over brown rice and finish with a squeeze of lemon, a splash of olive oil and a sprinkle of chives.
Nutrition facts: 176 calories, 6g protein, 29g carbohydrates, 5g fat, 4g fiber
Simply scrumptious rhubarb strawberry pie
Rhubarb is one of the first fruits to be available locally in the spring. Although rhubarb is technically a vegetable, it is used primarily as a fruit in pies and sauces. The red stalks are similar to celery but the leaves are inedible and are in fact poisonous, so be sure to discard them before using in this recipe. Look for local strawberries in your freezer section to continue the theme of eating locally!
2 cups frozen or fresh sliced strawberries
2 cups diced local rhubarb
3 tbsp local maple syrup
2 cups whole almonds OR almond meal (Ex. Bob’s Red Mill)
3 tbsp local maple syrup (you made need more)
1) Prepare the crust by first grinding whole almonds in a blender until coarse. Mix to combine almonds and maple syrup. If the mixture remains very dry and crumbly, add more maple syrup, 1 teaspoon at a time until the mixture sticks together.
2) Evenly press almond mixture into the base of a pie pan. Bake at 375° for 5 minutes to set.
3) To make the filling, combine diced rhubarb in a sauce pan with ½ cup water. Heat at medium until liquid reduces by half.
4) Add in frozen strawberries and maple syrup.
5) Simmer and stir mixture for 20 minutes or until filling appears thick.
6) Pour filling over prepared pie crust and bake at 375° for 15 minutes. The pie is ready when the filling does not move when slightly jostled.
Nutrition Facts: 261 calories, 8g protein, 22g carbohydrates, 18g fat, 6g fiber
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