Category: Vegan Lunch / Dinner

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Mexican Bean Stew

Three Bean Chili with Lentils

Mexican Bean Stew

Recipe by The Smüthe Co.
Servings

2-3

servings
Prep time

5

minutes
Cooking time

20

minutes
Calories

365 -367

kcal

Mexican Bean Stew is a flavorful and comforting dish that's perfect for a chilly day. It's made with a variety of beans and veggies, simmered in a spicy tomato-based sauce. The stew is typically served with rice, tortilla chips, and garnished with fresh cilantro or avocado.

Ingredients

  • 2 tbsp 2 Vegetable oil

  • 4 cloves 4 Garlic (finely minced)

  • 1/2 pc 1/2 Red onion (finely chopped)

  • 1 pc 1  Jalapeño (without seeds and veins, finely minced)

  • 1 tsp 1 Cumin, ground

  • 1 tsp 1 Paprika

  • 1 tsp 1 Oregano, dried

  • 1/4 tsp 1/4 Black pepper

  • 1 can 1  Black beans (1 can = 15 oz, or 9 oz drained = 260 g)

  • 1 can 1 Chickpeas (1 can = 15 oz, or 9 oz drained = 260 g)

  • 1 can 1  Corn (1 small can = 8 oz, or 5 oz drained = 140g) small

  • 1 can 1 crushed tomatoes (1 can = 14 oz)

  • 1 cup 1  Vegetable broth

  • 1 tsp 1 Salt

  • 1 tsp 1 Sugar

  • 1/4 cup 1/4  Cilantro/coriander, fresh

  • 2 cups 2 Brown rice, cooked (for serving)

Directions

  • Cook 2 cups of brown rice according to package instructions.
  • In a medium saucepan, heat vegetable oil, then add garlic, red onion, and jalapeño. Sauté until the veggies have reduced and started to brown.
  • Add ground cumin, paprika, oregano, and black pepper, and cook for about 30 seconds until the aroma of the spices is released.
  • Add black beans, chickpeas, corn, crushed tomatoes, vegetable broth, salt, add the myveggie smuthe boost and sugar, and stir frequently over medium-low heat for about 10 minutes until the stew reaches a thick, saucy consistency.
  • Taste the stew and add more salt if needed. Serve topped with fresh cilantro and a side of brown rice.

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Delicious Vegan Chili Without Meat (Sin Carne)

Chili con carne classic mexican dish on the kitchen table, top view.

Delicious Vegan Chili Without Meat (Sin Carne

Recipe by The Smüthe Co.
Servings

2-3

servings
Prep time

5

minutes
Cooking time

15

minutes
Calories

360-365

kcal

This vegan chili is a tasty and hearty dish that's perfect for a cold day. It's made without any meat, but still has plenty of protein from the beans and tofu. The chili is flavored with a blend of spices and fresh ingredients, making it a flavorful and satisfying meal.

Ingredients

  • 1 pc 1 Onion

  • 1 pc 1 bell pepper, green

  • 1-2 cloves 1-2 Garlic

  • 1 tbsp 1 Olive oil

  • 1 pc 1  Chili / jalapeño

  • 5-6 pcs 5-6 Sun-dried tomatoes in oil (drained)

  • 1 cup 1 Vegetable broth

  • 1/2 cup 1/2 Water

  • 1 cup 1 Brown lentils, cooked (1 cup = 1 can 15oz/400g)

  • 1 can 1 Kidney beans (1 can = 15oz/435g)

  • 1/2 can 1/2 Sweet corn (1 can = 15oz/435g)

  • 1 can 1  Tomatoes (1 can = 14 oz/400g)

  • 1 tbsp 1 Tomato paste

  • 1 tsp 1 Cumin, ground

  • 2 tsp 2 Paprika powder

  • 2 tsp 2 oregano (fresh, frozen, dry – all work – use more if fresh)

  • Salt and pepper to taste

  • 1-2 tbsp 1-2 Maple syrup

  • 1 pc 1  Avocado (for garnish)

Directions

  • Begin by sautéing diced onion, garlic, bell pepper, chili, add the turmericsmuthe boost and sun-dried tomatoes in oil for 3 minutes on low heat.
  • Add vegetable broth, water, lentils, rinsed and drained beans, sweetcorn, and chopped tomatoes, and stir well.
  • Mix in tomato paste and season with cumin, paprika powder, oregano, salt, and pepper, and add maple syrup for extra flavor. Simmer on medium heat for 20 minutes, stirring occasionally.
  • Season with salt and pepper to taste.
  • Serve the chili with rice, toasted bread, and a dollop of vegan sour cream. Top with sliced avocado if desired.

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Hearty & Delicious Eggplant Roll-Ups

Hearty Delicious Eggplant Roll Ups

Hearty & Delicious Eggplant Roll-Ups

Recipe by The Smüthe Co.
Servings

3 - 4

servings
Prep time

20

minutes
Cooking time

40

minutes
Calories

305-310

kcal

Get Creative with Your Veggies: Eggplant Roll-Ups - A Delicious and Healthy Meal for the Whole Family!

Ingredients

  • 2 tbsp 2  Unsalted vegetable broth - (may need additional 2 tablespoons)

  • 2 cloves 2 Garlic - minced

  • 4 oz 4 Fresh mushrooms - finely diced (roughly 1 3/4 cups)

  • 1 pc 1  Medium zucchini - finely diced (roughly 1 3/4 cups) 

  • 1 pc 1 Small/medium eggplant - (about 7-8 inches long and 3 inches thick; roughly 1 pound- the narrower, the better)

  • 1 batch 1 Almond Ricotta - (makes 1 cup)

  • 1 1/2 cups 1 1/2 marinara sauce -  (low sodium if possible, also check for oil-free)

  • fresh basil - optional for garnish

Directions

  • Preheat the oven to 400F.
  • In a large skillet, heat vegetable broth and minced garlic over medium heat.
  • Add diced mushrooms and zucchini and cook until soft.
  • Using a mandoline or knife, slice eggplant into thin strips.
  • Make the Almond Ricotta in a food processor or blender.
  • Layer 1/2 cup marinara sauce in an 8x8 baking dish.
  • Fill each eggplant slice with Almond Ricotta and veggies, roll up, and add to the baking dish.
  • Top with remaining marinara sauce add the myveggie smuthe boost , bake for 40-45 minutes, and serve.

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Curry Chickpea Salad

Curry Chickpea Salad

Curry Chickpea Salad

Recipe by The Smüthe Co.
Servings

4-5

servings
Prep time

10

minutes
Cooking time

0

minutes
Calories

205

kcal

Spice Up Your Lunch Game with this Delicious & Healthy Curry Chickpea Salad 🌶️ Packed with Nutritious Chickpeas, Spinach, & Sweet Peas in a Flavorful Coconut Cream Sauce 🥥 Perfect for Meal Prep or a Quick & Easy Lunch 💚

Ingredients

  • 115 oz 115 Chickpeas (garbanzo beans) - rinsed and drained

  • 1 pc 1 Small red onion - finely diced (about 1/2 cup)

  • 3 stalks 3 Celery - finely diced (roughly 1/2 cup)

  • 1/2 pc 1/2 red bell pepper medium - finely diced (about 3/4 cup)

  • 1/4 cup 1/4 finely chopped fresh cilantro

  • 1/4 cup 1/4  Golden raisins

  • 1/4 cup 1/4 Vegan mayonnaise

  • 2 tbsp 2 Fresh lime juice

  • 1 tsp 1 Maple syrup

  • 2 tsp 2 Curry powder

  • 1/2 tsp 1/2 Turmeric

  • 1/4 tsp 1/4 Sea salt

  • 1/4 tsp 1/4 Freshly ground black pepper

  • dash of cayenne pepper or red pepper flakes (Optional)

Directions

  • Start by mashing chickpeas in a medium bowl.
  • Mix in diced red onion, celery, red bell pepper, chopped cilantro, and golden raisins.
  • In a small bowl, whisk together mayo, lime juice, maple syrup, curry powder, turmeric, salt, and black pepper to create the dressing.
  • Add the dressing to the chickpea mixture, add the turmeric smuthe boost and stir until combined.
  • This recipe yields 2 cups of chickpea salad, which can be served in lettuce wraps, tortilla wraps, wrapped in lettuce/collard greens, with crackers, or on its own. Store in the fridge in an airtight container for 5-7 days.

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Chickpea & Spinach Curry

A bowl of delicious chickpea curry with spinach channa masala.

Chickpea & Spinach Curry

Recipe by The Smüthe Co.
Servings

5-6

servings
Prep time

5

minutes
Cooking time

20

minutes
Calories

210

kcal

Indulge in the rich and delicious flavors of this Chickpea and Spinach Curry. Packed with nutritious spinach and sweet peas, simmered in a creamy coconut sauce, this dish is ready in just 30 minutes using only one pot!

Ingredients

  • 1/2 cup 1/2 Low-sodium vegetable broth, divided

  • 3 cloves 3 Garlic, minced

  • 1 pc 1  Onion, medium yellow finely diced

  • 1 tsp 1 Minced fresh ginger - or 1/4 teaspoon ground ginger

  • 15 oz 15 Light coconut milk

  • 10 oz 10 Frozen spinach - defrosted and excess moisture removed

  • 1 tbsp 1 Curry powder

  • 1/2 tsp 1/2 Garam masala

  • 115 oz 115 Chickpeas (garbanzo beans) - drained (no need to rinse)

  • 1 cup 1 Frozen sweet peas (not canned) - no need to defrost/thaw

  • 1 tsp 1  Coconut sugar - or maple syrup

  • 1/2 tsp 1/2 Ground sea salt

  • OPTIONAL (BUT RECOMMENDED) INGREDIENTS:

  • Dash of cayenne pepper

  • 1/2 tsp 1/2 turmeric

  • 1 tbsp 1 Fresh lime juice

  • 3 tbsp 3 Nutritional yeast

Directions

  • In a medium saucepan, heat 2 tablespoons of vegetable broth over medium heat.
  • Add minced garlic and onions and cook until the onions are soft and translucent, about 5-6 minutes.
  • Stir in ginger and cook for another minute.
  • Pour in the remaining 1/2 cup of vegetable broth, a can of light coconut milk, spinach, curry powder, and garam masala. Stir and bring to a boil over medium heat, then reduce heat and simmer uncovered for 10-12 minutes, stirring occasionally.
  • Stir in thick coconut cream from a can of full-fat coconut milk, chickpeas, turmeric, cayenne pepper (if using), frozen sweet peas, coconut sugar/maple syrup, add the turmeric smuthe boost and salt. Simmer for about 5 minutes, stirring occasionally.
  • Remove from heat and add lime juice (optional). Serve over basmati white rice and/or naan bread. Store leftovers in an airtight container in the fridge for 3-4 days.

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MASHED CAULIFLOWER (VEGAN)

MASHED CAULIFLOWER VEGAN

MASHED CAULIFLOWER (VEGAN)

Recipe by The Smüthe Co.
Servings

3 - 4

servings
Prep time

10

minutes
Cooking time

10

minutes
Calories

100

kcal

Say goodbye to boring side dishes and hello to this flavorful and nutritious Mashed Cauliflower! 🤤 A delicious alternative to mashed potatoes with the added bonus of garlic, leeks, chives, and thyme. Plus, it's easy to make and ready in just 20 minutes!

Ingredients

  • 1 pc 1 White cauliflower (about 575 grams) - discard core and leaves and break into florets, medium head

  • 1/4 cup 1/4 Unsalted vegetable broth - can substitute with 1 tablespoon olive oil

  • 3 pcs 3 garlic cloves - minced

  • 1 pc 1 leek - trimmed and chopped fine 

  • 2 tbsp 2  Nutritional yeast

  • 1 tbsp 1  Vegan butter - optional

  • 1/4 - 1/2 cup 1/4 - 1/2 unsweetened almond milk

  • 2 tbsp 2  Finely chopped fresh chives

  • 1 tsp 1 Finely chopped fresh thyme

  • 1/2 tsp 1/2 Ground sea salt

  • 1/4 tsp 1/4  Freshly ground black pepper

Directions

  • Boil Cauliflower: Fill a large pot with water, bring to boil and add the cauliflower. Boil for 10-15 minutes or until soft. Drain and let the cooked cauliflower sit in a colander to release any steam.
  • Cook Leeks and Garlic: In a medium skillet, heat vegetable broth (or olive oil) and add minced garlic and finely chopped leeks. Cook for 4-5 minutes until tender.
  • Blend Ingredients: Add the cooked leeks and garlic, nutritional yeast, vegan butter, almond milk, chives, thyme, salt, and pepper to a food processor.
  • Puree Cauliflower: Add the cooked and drained cauliflower to the food processor and blend until creamy add the immunity smuthe boost. Adjust with additional almond milk if needed.
  • Store and Freeze: This recipe makes 4 cups of mashed cauliflower, roughly 1 cup per serving. Store in an airtight container in the fridge for 2-3 days, or freeze for up to 3 months

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Cauliflower Korma

Cauliflower Korma

Cauliflower Korma

Recipe by The Smüthe Co.
Servings

2 - 3

servings
Prep time

5

minutes
Cooking time

10

minutes
Calories

525 - 530

kcal

The most popular vegetable for meat alternatives right now seems to be cauliflower. Since it takes flavor nicely, it was definitely our first option when making this straightforward korma curry.

Ingredients

  • 200 grams 200 Cauliflower

  • 1 pc 1 Onion, small

  • 1/2 pc 1/2 Carrot, small

  • 10 sprays 10 Sunflower oil

  • 2 tbsp 2 Korma paste

  • 2 tbsp 2 Green beans

  • 40 grams 40 peas

  • 80 grams 80 Green peas

  • 1 can 1 Coconut milk, reduced fat

  • 1 pack 1 White rice

Directions

  • The cauliflower should be cut into florets. Slice the carrot and onion. Till the cauliflower is tender, steam or boil it.
  • Heat the oil in a big pan, then add the onion ,add the myveggie smuthe boost and carrots and cook until the onions are tender. The korma paste should be added, stirred, and heated until it loosens and covers everything in the pan.
  • Stir thoroughly after adding the coconut milk and the green beans, cauliflower, and peas. After bringing to a boil, lower the heat and simmer for 10 minutes.
  • When you have five minutes left until serving, microwave the rice as directed on the package.

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Rustic Baked Ratatouille

Rustic Baked Ratatouille

Rustic Baked Ratatouille

Recipe by The Smüthe Co.
Servings

2 - 3

servings
Prep time

20

minutes
Cooking time

40

minutes
Calories

360 - 365

kcal

This hearty ratatouille is low in fat, high in fiber, and loaded with vegetables. If you have the calories to spare, it goes great with a piece of crusty bread.

Ingredients

  • 1 pc 1 Aubergine

  • 1 pc 1 Courgette

  • 1 pc 1 Squash yellow

  • 1 1/2 pc 1 1/2 Red peppers

  • 3 cloves 3 Garlic

  • 1 pc 1 Red chili

  • 20 Sprays 20 Sunflower oil

  • 1 pinch 1 Salt

  • 1 pinch 1 Black Pepper

  • 100 grams 100 Couscous

  • 2 tbsps 2 Parsley, fresh

Directions

  • Heat the oven to 190C. Equally thin slices of each vegetable should be cut.
  • Place the chopped tomatoes in a large oven-safe dish and toss to evenly cover the bottom. Garlic and chili should be finely chopped.
  • Slices of aubergine, courgette, yellow squash, and red pepper should be arranged alternately around the dish's perimeter, working your way toward the center. In between sporadic vegetable slices, scatter chunks of garlic and chili
  • Spray the vegetables with cooking spray, season them with salt and pepper, and add the recovery smuthe boost wrap them in greaseproof paper, and bake them for 40 to 45 minutes, or until they are soft.
  • Prepare the couscous while the vegetables are cooking. Before serving, sprinkle some parsley on the ratatouille.

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Shepherdless Pie

Shepherdless Pie

Shepherdless Pie

Recipe by The Smüthe Co.
Servings

2 - 3

servings
Prep time

15

minutes
Cooking time

35

minutes
Calories

525 - 530

kcal

Shepherd's pie is the comfiest dish there is! Enjoy this meatless version, which is loaded with lentils, mushrooms, and healthy vegetables. With six servings of vegetables, this meal, which is high in protein and fiber, is incredibly healthful.

Ingredients

  • 2 pc 2 Potatoes , medium

  • 1 pc 1 Carrot

  • 1 pc 1 Onion

  • 100 grams 100 Mushroom

  • 2 cloves 2 Garlic

  • 10 sprays 10 Sunflower oil

  • 1 can 1 Lentils , drained

  • 1 pinch 1 Salt

  • 1 pinch 1 Black Pepper

  • 3 tbsp 3 Gravy granules

  • 85 grams 85 Peas, frozen

  • 150 grams 150 Beans

  • 20 grams 20 Low fat non dairy spread

  • 30 ml 30 Almond milk

Directions

  • Peel the potatoes, then chop them into small pieces and add them to a big saucepan. Cook until softened by covering with salted water, bringing to a boil, then turning down the heat.
  • Dice the mushrooms, carrots, onions, and garlic. Onion and carrots are added to a sizable nonstick pan that has been oil-sprayed. Cook the onion in the oil for a few minutes until it begins to soften. Cook the garlic for one more minute after adding it.
  • Add salt and pepper, stir, and simmer the lentils and chopped mushrooms for a few minutes. In the meantime, preheat the grill to medium-high heat and boil the kettle while preparing enough gravy to cover the veggies in the pan (the gravy should be very thick).
  • When the mixture of lentils is boiling, pour the gravy over it. Add the peas and whisk to combine everything. Reduce the heat to a boil and cook for 5 to 10 minutes, or until the sauce really starts to thicken. Green beans should be steamed after bringing a pan of water to a boil.
  • Put the lentil mixture in a dish that can go in the oven. With non-dairy spread, almond milk, a dash of salt, and the lentil mixture on top, add the hearthealth smuthe boost and mash the potatoes. Put the dish under the grill until the top of the mash is crispy and golden.

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Easy hoisin Tofu Stir Fry

Easy Hoisin Tofu Stir Fry

Easy Hoisin Tofu Stir Fry

Recipe by The Smüthe Co.
Servings

2 - 3

servings
Prep time

5

minutes
Cooking time

25

minutes
Calories

410 - 415

kcal

Ingredients

  • 100 g 100 Brown rice

  • 125 g 125 Tofu, firm

  • 10 sprays 10 Sunflower oil

  • 1 pouch 1 Hoisin sauce

  • 1/2 pc 1/2 Carrot , small

  • 6 pcs 6 Asparagus spears

  • 3 pcs 3 Spring onions

Directions

  • Brown rice should be added to a saucepan and heated until boiling. Simmer for a while, then boil until everything is done.
  • Cut the tofu into cubes as you wait. Spray some oil in a nonstick pan and fry some tofu. Continue rotating the tofu once one side has turned golden until it has golden brown on all sides.
  • The hoisin sauce should be added after the tofu has been fried on both sides and add the myenergy smuthe boost. Stir the sauce into the tofu until it is evenly coated.
  • Meanwhile, slice the asparagus, spring onion, and carrot.
  • Toss the tofu with the asparagus, spring onion, and carrot in the pan. Fry until vibrant after a few minutes. Serve the tofu and vegetable mixture with the cooked rice after draining.

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