Music Veg Compass

Music Veg Compass

MUSIC VEG

Music Veg Compass

Explore broad nutritional differences between meat, poultry or fish and vegetarian or vegan eating choices, then discover ten plant-based recipes for everyday cooking.

MUSIC VEG COMPASS

Meat vs. Vegetarian or Vegan

Explore broad nutritional differences between a selected animal-food choice and either vegetarian or vegan eating.

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MUSIC VEG RECIPES

10 Vegan Recipes

Explore ten plant-based meals with ingredients, preparation steps, serving information and approximate nutrition.

Vegan Chickpea and Spinach Curry
Vegan

Chickpea & Spinach Curry

A warm chickpea curry with tomatoes, spinach, garlic, ginger and aromatic spices.

4 Servings
360 Approx Calories
15g Protein
12g Fiber
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Ingredients

  • 2 cans chickpeas, drained and rinsed
  • 4 cups fresh spinach
  • 1 small onion, diced
  • 3 cloves garlic, minced
  • 1 tablespoon grated ginger
  • 1 can diced tomatoes
  • 1 cup light coconut milk
  • 1 tablespoon olive oil
  • 2 teaspoons curry powder
  • 1 teaspoon cumin
  • 1/2 teaspoon turmeric
  • Salt and black pepper to taste

Preparation

  1. Heat olive oil in a large skillet.
  2. Add onion and cook until softened.
  3. Add garlic, ginger, curry powder, cumin and turmeric.
  4. Stir in tomatoes, chickpeas and coconut milk.
  5. Simmer for about 15 minutes.
  6. Add spinach and cook until wilted.
  7. Season to taste and serve warm.
Vegan Lentil Bolognese
Vegan

Lentil Bolognese

A hearty lentil and tomato pasta sauce with vegetables, herbs and whole-grain pasta.

4 Servings
430 Approx Calories
20g Protein
15g Fiber
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Ingredients

  • 1 cup cooked brown or green lentils
  • 8 ounces whole-grain pasta
  • 1 small onion, diced
  • 1 carrot, finely diced
  • 1 celery stalk, finely diced
  • 3 cloves garlic, minced
  • 1 can crushed tomatoes
  • 1 tablespoon tomato paste
  • 1 tablespoon olive oil
  • 1 teaspoon oregano
  • 1 teaspoon basil
  • Salt and pepper to taste

Preparation

  1. Cook pasta according to package directions.
  2. Heat olive oil in a large skillet.
  3. Cook onion, carrot and celery until softened.
  4. Add garlic and tomato paste.
  5. Add crushed tomatoes, lentils, oregano and basil.
  6. Simmer for 15 to 20 minutes.
  7. Spoon sauce over pasta and serve.
Vegan Mediterranean Quinoa Bowl
Vegan

Mediterranean Quinoa Bowl

Quinoa, chickpeas and fresh vegetables finished with lemon, herbs and tahini.

4 Servings
410 Approx Calories
14g Protein
10g Fiber
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Ingredients

  • 2 cups cooked quinoa
  • 1 can chickpeas, drained and rinsed
  • 1 cucumber, chopped
  • 1 cup cherry tomatoes, halved
  • 1/4 red onion, thinly sliced
  • 1/3 cup chopped parsley
  • 2 tablespoons tahini
  • 2 tablespoons lemon juice
  • 1 tablespoon olive oil
  • Salt and pepper to taste

Preparation

  1. Divide quinoa between four bowls.
  2. Add chickpeas, cucumber, tomatoes and red onion.
  3. Whisk tahini, lemon juice and olive oil.
  4. Add a small amount of water if needed to thin the dressing.
  5. Drizzle over each bowl.
  6. Top with parsley and serve.
Vegan Black Bean Tacos
Vegan

Black Bean Tacos

Seasoned black beans served in corn tortillas with cabbage, tomato, avocado and lime.

4 Servings
390 Approx Calories
15g Protein
14g Fiber
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Ingredients

  • 2 cans black beans, drained and rinsed
  • 8 corn tortillas
  • 1 teaspoon cumin
  • 1 teaspoon chili powder
  • 2 cups shredded cabbage
  • 1 tomato, diced
  • 1 avocado, sliced
  • 1/4 cup chopped cilantro
  • 1 lime
  • Salt to taste

Preparation

  1. Warm black beans in a skillet.
  2. Season with cumin and chili powder.
  3. Warm tortillas.
  4. Fill each tortilla with black beans.
  5. Add cabbage, tomato and avocado.
  6. Finish with cilantro and fresh lime juice.
Vegan Tofu Vegetable Stir Fry
Vegan

Tofu Vegetable Stir-Fry

Crisp tofu and colorful vegetables in a simple ginger-garlic sauce.

4 Servings
350 Approx Calories
22g Protein
8g Fiber
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Ingredients

  • 14 ounces extra-firm tofu, cubed
  • 1 red bell pepper, sliced
  • 2 cups broccoli florets
  • 1 carrot, sliced
  • 1 cup snap peas
  • 2 cloves garlic, minced
  • 1 tablespoon grated ginger
  • 2 tablespoons reduced-sodium soy sauce
  • 1 teaspoon sesame oil
  • 1 tablespoon neutral cooking oil

Preparation

  1. Pat tofu dry and cut into cubes.
  2. Heat cooking oil in a large skillet.
  3. Cook tofu until lightly browned.
  4. Remove tofu and cook vegetables until crisp-tender.
  5. Add garlic and ginger.
  6. Return tofu to the pan.
  7. Add soy sauce and sesame oil.
  8. Toss together and serve.
Vegan Caprese Pasta
Vegan

Caprese Pasta

Pasta tossed with tomatoes, vegan mozzarella, basil, olive oil and balsamic vinegar.

4 Servings
460 Approx Calories
16g Protein
7g Fiber
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Ingredients

  • 8 ounces whole-grain pasta
  • 2 cups cherry tomatoes, halved
  • 6 ounces vegan mozzarella, cubed
  • 1 cup fresh basil leaves
  • 2 tablespoons olive oil
  • 1 tablespoon balsamic vinegar
  • 1 clove garlic, minced
  • Salt and black pepper to taste

Preparation

  1. Cook pasta according to package directions.
  2. Drain and allow to cool slightly.
  3. Add tomatoes and vegan mozzarella.
  4. Add basil and garlic.
  5. Drizzle with olive oil and balsamic vinegar.
  6. Toss gently and season to taste.
Vegan Spinach and Mushroom Frittata
Vegan

Spinach & Mushroom Frittata

A chickpea-flour frittata baked with spinach, mushrooms, onion and nutritional yeast.

4 Servings
250 Approx Calories
14g Protein
6g Fiber
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Ingredients

  • 1 1/2 cups chickpea flour
  • 1 1/2 cups water
  • 2 cups fresh spinach
  • 1 1/2 cups sliced mushrooms
  • 1/2 small onion, diced
  • 1/4 cup nutritional yeast
  • 1 tablespoon olive oil
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon turmeric
  • Pinch of salt

Preparation

  1. Preheat oven to 375°F.
  2. Heat olive oil in an oven-safe skillet.
  3. Cook onion and mushrooms until softened.
  4. Add spinach and cook until wilted.
  5. Whisk chickpea flour, water, nutritional yeast, turmeric, salt and pepper.
  6. Pour mixture into the skillet.
  7. Bake until firm in the center, about 25 minutes.
Vegan Three Bean Chili
Vegan

Three-Bean Chili

Kidney beans, black beans and pinto beans simmered with tomatoes, vegetables and spices.

6 Servings
330 Approx Calories
18g Protein
16g Fiber
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Ingredients

  • 1 can black beans
  • 1 can kidney beans
  • 1 can pinto beans
  • 1 can crushed tomatoes
  • 1 bell pepper, diced
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 tablespoon chili powder
  • 1 teaspoon cumin
  • 1 teaspoon smoked paprika
  • 1 tablespoon olive oil

Preparation

  1. Heat olive oil in a large pot.
  2. Cook onion and bell pepper until softened.
  3. Add garlic and spices.
  4. Add tomatoes and all three beans.
  5. Bring to a gentle simmer.
  6. Cook for 25 to 30 minutes.
  7. Season to taste and serve.
Vegan Vegetable Lasagna
Vegan

Vegetable Lasagna

Layers of pasta, tomato sauce, spinach, zucchini, tofu ricotta and vegan mozzarella.

8 Servings
390 Approx Calories
20g Protein
8g Fiber
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Ingredients

  • 9 egg-free lasagna noodles
  • 3 cups marinara sauce
  • 14 ounces firm tofu, drained
  • 2 tablespoons nutritional yeast
  • 1 tablespoon lemon juice
  • 1 cup shredded vegan mozzarella
  • 3 cups fresh spinach
  • 1 zucchini, thinly sliced
  • 1 cup sliced mushrooms
  • 1 teaspoon Italian seasoning
  • Black pepper to taste

Preparation

  1. Preheat oven to 375°F.
  2. Cook lasagna noodles until just tender.
  3. Mash tofu with nutritional yeast and lemon juice to make tofu ricotta.
  4. Spread a thin layer of sauce in a baking dish.
  5. Layer noodles, tofu ricotta, vegetables, sauce and vegan mozzarella.
  6. Repeat layers until ingredients are used.
  7. Cover and bake for 30 minutes.
  8. Uncover and bake another 10 minutes.
  9. Rest for 10 minutes before serving.
Vegan Greek Chickpea Salad
Vegan

Greek Chickpea Salad

Chickpeas, cucumber, tomato, olives, vegan feta and herbs with a lemon-olive oil dressing.

4 Servings
330 Approx Calories
12g Protein
10g Fiber
View Recipe

Ingredients

  • 2 cans chickpeas, drained and rinsed
  • 1 cucumber, chopped
  • 1 1/2 cups cherry tomatoes, halved
  • 1/4 red onion, thinly sliced
  • 1/3 cup Kalamata olives
  • 1/2 cup crumbled vegan feta
  • 2 tablespoons olive oil
  • 2 tablespoons lemon juice
  • 1 teaspoon dried oregano
  • Black pepper to taste

Preparation

  1. Place chickpeas in a large bowl.
  2. Add cucumber, tomatoes, onion and olives.
  3. Add vegan feta.
  4. Whisk olive oil, lemon juice and oregano.
  5. Pour dressing over the salad.
  6. Toss gently and season with black pepper.
  7. Serve immediately or chill before serving.
Nutrition information: Nutrition values are approximate and may vary according to serving size, brands, substitutions and preparation methods.
Music Veg Compass provides general nutrition and educational information and does not replace individualized medical or dietary care.