Vegan Dishes from Around the World (no soy/gluten free/no peanuts)

1. Lentil Curry (India):

Ingredients:

• 1 cup dried lentils (red or green), rinsed and drained

• 1 onion, chopped

• 2 cloves garlic, minced

• 1-inch piece of ginger, grated

• 2 carrots, peeled and diced

• 1 cup chopped tomatoes

• 1 can (13.5 oz) coconut milk

• 2 tsp curry powder

• 1 tsp ground cumin

• 1 tsp ground coriander

• 1/2 tsp turmeric

• Salt and pepper to taste

• Fresh cilantro, chopped (for garnish)

• Cooked rice or gluten-free flatbread (for serving)

Instructions:

1. In a large pot, sauté the onion, garlic, and ginger until fragrant.

2. Add carrots and chopped tomatoes. Cook until tomatoes break down.

3. Stir in curry powder, cumin, coriander, and turmeric.

4. Add lentils and coconut milk. Simmer until lentils are tender.

5. Season with salt and pepper.

6. Serve over cooked rice or gluten-free flatbread, garnished with chopped cilantro.

2. Greek Salad (Greece):

Ingredients:

• 2 large tomatoes, diced

• 1 cucumber, peeled and diced

• 1 red onion, thinly sliced

• 1 cup Kalamata olives

• 1 cup vegan feta cheese, crumbled

• 2 tbsp extra-virgin olive oil

• 1 tbsp red wine vinegar

• 1 tsp dried oregano

• Salt and pepper to taste

Instructions:

1. In a large bowl, combine diced tomatoes, diced cucumber, sliced red onion, olives, and crumbled vegan feta cheese.

2. In a small bowl, whisk together olive oil, red wine vinegar, dried oregano, salt, and pepper.

3. Drizzle the dressing over the salad and toss to combine.

4. Serve immediately.

3. Roasted Vegetable Quinoa Bowl (Various): Ingredients:

• Assorted vegetables (e.g., bell peppers, zucchini, eggplant, cherry tomatoes)

• Olive oil

• Salt and pepper

• Cooked quinoa

Instructions:

1. Preheat the oven to 400°F (200°C).

2. Chop the vegetables into bite-sized pieces and place them on a baking sheet.

3. Drizzle with olive oil and season with salt and pepper. Toss to coat.

4. Roast in the preheated oven for about 20-25 minutes or until the vegetables are tender and slightly caramelized.

5. Serve the roasted vegetables over cooked quinoa.

4. Ratatouille (France):

Ingredients:

• 1 eggplant, diced

• 2 zucchinis, diced

• 1 red bell pepper, diced

• 1 yellow bell pepper, diced

• 1 onion, chopped

• 2 cloves garlic, minced

• 2 cups chopped tomatoes (canned or fresh)

• 2 tsp dried thyme

• 1 tsp dried rosemary

• Salt and pepper to taste

• Fresh basil, chopped (for garnish)

Instructions:

1. In a large pot, sauté the chopped onion and minced garlic until softened.

2. Add diced eggplant, zucchinis, bell peppers, and chopped tomatoes.

3. Stir in dried thyme and dried rosemary. Season with salt and pepper.

4. Simmer over low heat, covered, for about 30-40 minutes or until the vegetables are tender.

5. Garnish with chopped fresh basil before serving.

5. Stuffed Bell Peppers (Various):

Ingredients:

• Bell peppers (any color)

• Cooked rice (white, brown, or wild)

• Cooked black beans

• Corn kernels (fresh, frozen, or canned)

• Chopped tomatoes

• Cumin, paprika, and chili powder (for seasoning)

• Fresh cilantro or parsley, chopped (for garnish)

Instructions:

1. Preheat the oven to 375°F (190°C).

2. Cut the tops off the bell peppers and remove the seeds.

3. In a bowl, mix cooked rice, cooked black beans, corn kernels, chopped tomatoes, and seasoning.

4. Stuff the bell peppers with the rice and bean mixture.

5. Place the stuffed peppers in a baking dish and bake for about 25-30 minutes.

6. Garnish with chopped cilantro or parsley before serving.

6. Thai Coconut Curry (Thailand):

Ingredients:

• Assorted vegetables (e.g., bell peppers, broccoli, carrots)

• 1 can (13.5 oz) coconut milk

• Thai red curry paste (check for gluten-free)

• Lemongrass stalk (optional)

• Kaffir lime leaves (optional)

• Thai basil leaves (for garnish)

• Cooked rice or gluten-free rice noodles

Instructions:

1. In a pot, heat a spoonful of coconut milk and stir in Thai red curry paste.

2. Add chopped vegetables and sauté for a few minutes.

3. Pour in the remaining coconut milk and add lemongrass and kaffir lime leaves if using.

4. Simmer until vegetables are tender and flavors meld.

5. Serve over cooked rice or gluten-free rice noodles, garnished with Thai basil.

• Cooked black beans

• Corn kernels (fresh, frozen, or canned)

• Diced bell peppers (any color)

• Diced red onion

• Chopped fresh cilantro

• Lime juice

• Avocado, diced

• Salt and pepper to taste

1. In a bowl, combine cooked black beans, corn kernels, diced bell peppers, diced red onion, and chopped cilantro.

2. Drizzle with lime juice and toss to combine.

3. Gently fold in diced avocado.

4. Season with salt and pepper.

5. Serve as a refreshing salad.

• Zucchini, spiralized into noodles

• Fresh basil leaves

• Pine nuts

• Extra-virgin olive oil

• Nutritional yeast (for a cheesy flavor)

• Garlic clove

• Salt and pepper to taste

1. In a food processor, blend fresh basil, pine nuts, olive oil, nutritional yeast, garlic, salt, and pepper until smooth.

2. Toss the zucchini noodles with the pesto sauce.

3. Serve as a light and flavorful dish.

• Cooked chickpeas

• Chopped vegetables (e.g., carrots, potatoes)

• Chopped tomatoes

• Ground cumin, paprika, cinnamon, and coriander

• Vegetable broth

• Dried apricots (optional)

• Chopped fresh cilantro (for garnish)

• Cooked quinoa or rice

1. In a tagine or large pot, sauté chopped vegetables and spices until fragrant.

2. Add chopped tomatoes and vegetable broth.

3. Stir in cooked chickpeas and dried apricots if using.

4. Cover and simmer over low heat until vegetables are tender and flavors meld.

5. Garnish with chopped fresh cilantro before serving.

6. Serve over cooked quinoa or rice.

10. Sushi Rolls with Quinoa (Japan):

Ingredients:

• Nori seaweed sheets

• Cooked quinoa

• Sliced avocado

• Sliced cucumber

• Carrot matchsticks

• Tamari (gluten-free soy sauce)

• Wasabi and pickled ginger (optional)

1. Place a nori seaweed sheet on a bamboo sushi mat.

2. Spread a layer of cooked quinoa over the nori, leaving a border at the top.

3. Arrange sliced avocado, cucumber, and carrot matchsticks on the quinoa.

4. Roll up the nori tightly using the bamboo mat.

5. Slice into bite-sized pieces with a sharp knife.

6. Serve with tamari, wasabi, and pickled ginger.

• Sweet potatoes

• Cooked black beans

• Diced tomatoes

• Diced avocado

• Fresh cilantro, chopped

• Lime juice

• Salt and pepper to taste

1. Preheat the oven to 400°F (200°C).

2. Wash sweet potatoes and pierce them with a fork. Bake for about 45-60 minutes or until tender.

3. Cut open the sweet potatoes and fluff the insides with a fork.

4. Top with cooked black beans, diced tomatoes, diced avocado, chopped cilantro, and a squeeze of lime juice.

5. Season with salt and pepper.

• Rice paper wrappers

• Lettuce leaves

• Rice vermicelli, cooked and cooled

• Assorted fresh herbs (mint, cilantro, Thai basil)

• Julienned vegetables (carrots, cucumbers)

• Dipping sauce (hoisin sauce, peanut sauce, or a soy-free alternative)

1. Dip a rice paper wrapper in warm water until pliable.

2. Place a lettuce leaf on the lower third of the wrapper.

3. Top with rice vermicelli, fresh herbs, julienned vegetables.

4. Roll up the wrapper, tucking in the sides as you go.

5. Repeat with the remaining ingredients.

6. Serve with your choice of dipping sauce.