70 Easy Vegan Meals: Quick. Delicious. Actually Filling.
The most common criticism of vegan food isn't that it lacks flavour — it's that it doesn't fill you up, and that it takes too long or costs too much. This book is built around those three objections. Every recipe here is genuinely filling (the guide explains why fat and fibre matter more than sheer volume), most take under 30 minutes, and none require expensive specialty ingredients beyond a well-stocked pantry.70 original vegan recipes across five chapters — breakfasts, lunches, quick weeknight dinners, dinners worth the extra time, and a global cuisines chapter covering India, Korea, Ethiopia, Sichuan, the Caribbean, and more — plus a complete vegan guide covering pantry essentials, protein sources ranked by amount, and the umami problem that makes plant-based cooking taste flat when it's done wrong.Every recipe includes: ✔ Protein, carbs, fat, and calories per serving ✔ Realistic prep and cook times ✔ Clear step-by-step directions ✔ Technique notes that explain what makes each recipe workWhat's inside: → Easy Vegan Breakfasts (10 recipes) — The definitive avocado toast, with notes on toppings, seasoning, and timing. Overnight oats in 5 variations: peanut butter banana, berry, chocolate, mango coconut, and apple pie. Tofu scramble using black salt, which genuinely produces an eggy flavour. Three-ingredient banana oat pancakes. Acai smoothie bowl. Chia pudding in 4 ways. Baked oats — the viral recipe that sets like a pudding and scoops out creamy. Homemade granola that keeps for 3 weeks. Savoury miso oats for anyone who has grown tired of sweet breakfasts. → Easy Vegan Lunches (11 recipes) — Lentil and sweet potato soup (16g protein). Chickpea Caesar salad with a cashew-based vegan Caesar dressing. Buddha bowl with tahini dressing (18g protein). Falafel wraps — baked or air-fried, significantly better than shop-bought. Black bean tacos. Roasted tomato and white bean soup — the roasting transforms the tomatoes. Avocado and mango salad bowl. Smashed cucumber salad. Miso soup with tofu and wakame. Vegan pesto pasta with nutritional yeast as the parmesan substitute. Thai green papaya salad. → Easy Vegan Dinners, Under 30 Minutes (10 recipes) — One-pan chickpea tikka masala (18g protein, restaurant quality in 22 min). Mushroom and lentil bolognese — the key step is cooking the mushrooms until all moisture has evaporated before adding anything else (18g protein). Tofu fried rice. Black bean tacos with mango salsa. Lemon herb white bean pasta (18g protein). Spicy peanut noodles, works cold or warm. Roasted red pepper pasta with a blended sauce. Miso glazed aubergine — scored and caramelised. Butternut squash curry. Vegan shakshuka with chickpeas and silken tofu. → Vegan Dinners Worth the Extra Time (10 recipes) — Jackfruit pulled pork tacos — the jackfruit texture is genuinely remarkable. Dal makhani vegan version — the long simmer is not optional, it's what creates the signature sauce. Vegan ramen with a miso broth made from scratch. Cauliflower steak with chimichurri. Lentil and walnut meat tacos — walnut and lentil is the closest plant texture to ground beef (18g protein). Mushroom Wellington — a showstopper dinner for special occasions. Vegan butter chicken with tofu (20g protein). Smoky black bean burgers (18g protein). Stuffed bell peppers with quinoa and black beans. Caribbean coconut rice and peas. → Vegan Global Cuisines (10 recipes) — Aloo gobi (India). Vegan bibimbap (Korea) — each vegetable cooked separately, as it should be. White bean shakshuka, North African style (16g protein). Vegan pad Thai with tofu (16g protein). Mapo tofu, Sichuan, using doubanjiang and Sichuan peppercorns — the authentic version made vegan. Kenyan githeri, a corn and bean stew that is naturally vegan (18g protein). Mexican posole verde. Jerk chickpeas, Caribbean. Ethiopian misir wat red lentil stew cooked the traditional way (18g protein). Tofu satay with peanut sauce — the highest protein dish in the chapter (22g protein). → The Easy Vegan Guide — Essential pantry ingredients from legumes to umami builders to the three types of tofu and when to use each. Plant protein sources ranked by amount per serving: tempeh (highest at 31g per 100g), seitan, edamame, lentils, tofu, chickpeas, quinoa, nutritional yeast. Daily protein targets for active vegans. The umami problem: why vegan food tastes flat, and which specific ingredients fix it (nutritional yeast, miso, soy sauce, tomato paste, dried mushrooms). How to make vegan food filling using fat and fibre. Notes on B12 supplementation. 44-page PDF. Instant download. Yours forever.
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