Cheap Lazy Vegan:

The Recipe Book

By Rose Lee
 6CDNGQH%QPVGPVU
3 My Vegan Story 42 Mains
5 About This Book 43 Mapo Tofu
6 Cheap Lazy Vegan Tips 44 Healthy Mac & Cheese
45 Spicy Korean Udon Stir Fry
47 Cream of Mushroom Soup
7 Breakfast 48 Eggless Egg Salad
8 Mug Scrambled Tofu 50 Sweet Potato Green Curry
9 Easy AF Bruschetta 51 Baked Oil-Free Falafels
10 Overnight Apple Pie Oatmeal 52 Poor Man’s Nigiri
11 Easy Raspberry Scones 54 Mini Sushi Pizza
13 Chocolate Protein Milkshake 56 Red Curry Udon
14 Creamy Banana Milk 23 Snacks & Sweets
57 Sweet Peanut Noodle Salad
15 Chocolate Banana Muffins 24 Peanut Butter Mug Cake
58 Creamy Corn Chowder
17 Healthy Frappe 25 Black Bean Brownies
59 Holiday Lentil Loaf
18 French Toast 26 Soft Peanut Butter Cookies
61 Alfredo Pasta
19 Easy Pancakes 27 Jalapeño Corn Bread
62 Hummus & Tofu Pasta Salad
21 Blueberry Oatmeal 29 Whipped Chocolate Mousse
63 Peanut Teriyaki Stir Fry
22 Banana Raspberry Smoothie 30 Oil-Free Chocolate Chip Cookies
64 Coconut Lentil Curry
31 Cinnamon Mug Roll
66 Korean Savoury Pancakes
32 Healthy Chocolate Chip Muffins
67 10 Minute Curried Couscous
68 BBQ Shepherds Pie
33 Sides & Sauces 70 Creamy Pumpkin Pasta
34 Spicy Korean Sauce 71 Tahini Rice Bowl
35 Baked Tofu 72 Perfect Bean Burgers
36 Asian Tahini Dressing 74 Leftover Rice Risotto
37 Simply Hummus 75 Teriyaki Mushroom Roll
38 Tzatziki Sauce 76 Spicy Korean Tofu
39 Cashew Mayo 78 Curry Chickpea Cakes
39 Spicy Mayo 79 Creamy Asian-style Pasta
40 Easy Tofu Hummus 80 Easy Curried Pasta
41 Roasted Peppers 81 Mini Sushi Rolls
82 Couscous Salad
 /[8GICP5VQT[
If you had told me 10 years ago that I would be writing a
vegan recipes e-book one day, I would’ve said, “WTF is a
vegan?!”. After all, when I was really young, I didn’t even
know that “vegetarianism” was a thing! Meat, fish, eggs and
dairy were all a huge part of my diet and I had no plans on
ever changing that.

As I got older, however, I began to find myself empathizing

more and more with animals - especially after my dog came
into my life! I realized that us humans and non-human
animals are really not that different. We all have similar
desires and same types of emotions. But even then, I never
made the connection between what I was eating and the
hell that the animals I supposedly loved had to go through
for my tastebuds.

So I lived my life the way everyone does, without thinking

about what I was supporting. At least until university, when
I took a philosophy course focused on contemporary moral
issues. One of the topics of discussion was animal rights.
After reading tons of essays and papers on animal rights, I
realized that there was no morally valid reason for
continuing to harm animals when we didn’t need to for our
survival. However, even after the realization, I still
continued to eat animals because I didn’t think that I could
stop! I was completely addicted and I didn’t know any other
way to live. After all, I was the type of girl that would eat
steak dripping with blood (and I’ve eaten a lot of weird shit
growing up, but let’s not get into that…).
A few years went by and just when I thought I’m still learning as I go and I am far from
that I had put everything I learnt about animal perfect but veganism isn’t about being perfect.
rights into a small corner in my brain and Veganism is about doing the best that you can to
blocked it out completely, I read a book called reduce animal suffering, do your body a service
Skinny Bitch. When I first started reading it, I and help the planet. Oh crap, is this becoming a
thought it was going to be a simple diet book - little too cheesy?! K, moving on…
after all, the title of the book was “Skinny
Bitch”. Halfway through the book, after learning The more I learnt about the vegan lifestyle, the
about the gruesome reality of slaughterhouses, I more I learnt about peoples’ misconceptions
decided to stop eating meat. Then about a month about veganism. One of the huge misconceptions
later, I watched a movie called Earthlings, which is that veganism is too expensive or that it takes
convinced me to ditch dairy and eggs. an incredible amount of work. I really couldn’t
understand why people would think such a
Now, you might be thinking, “so that’s how she thing because honestly, I was saving money on a
went vegan!” and I wish that was the end of the vegan diet and I was such a lazy cook!
story. However, I was still eating fish. I don’t
know why, but this was the hardest thing for me So then I started my YouTube channel, Cheap
to give up. It might be because I was born in a Lazy Vegan, to show the world that following
coastal city and I’ve been eating fish for as long this lifestyle does NOT have to be incredibly time
as I could remember. I always knew that I consuming, nor does it have to leave you broke
shouldn’t be causing unnecessary pain (and yes, and unhappy. I started growing a viewership
fish do feel pain) but this was another one of larger than I could’ve imagined and quickly
those things I set aside in the corner of my brain realized that I was definitely not the only “cheap
and tried not to think about… and lazy” one.

A few years passed and thanks to the internet And as they say… the rest is history.
and social media, I continued to learn more
about veganism and eventually, I decided to Oh and my name is Rose. Not “Cheap Lazy”.
make the leap and go vegan. I was already
eating more and more plant-based anyways, so I www.youtube.com/cheaplazyvegan
thought, why not just make the switch?
 #DQWV6JKU$QQM
What you will find in this book:

• Tips on saving money and time by following

a Cheap Lazy Vegan lifestyle!
• 60 healthy & delicious plant-based recipes
accompanied by beautiful photos:
• 12 breakfast ideas
• 8 snacks & sweets
• 9 sides & sauces
• 31 main meals
• Easy to follow recipes with minimal
ingredients for those who like delicious food
but don’t want to slave for a million hours
in the kitchen!
• Affordable and easy-to-find ingredients (no
vegan cheeses, butters or fake meats!)
• Tons of lazy recipes that take less than 15
minutes to make
• Mostly oil-free recipes

For more recipes and vegan inspiration, visit:

http://www.youtube.com/cheaplazyvegan
http://www.instagram.com/cheaplazyvegan
 %JGCR.C\[8GICP6KRU
• Buy staples in bulk - whole grains, beans,
How to save money, time and effort on a vegan lentils, oats, flour, pasta…. these are just some of
lifestyle! my staples that I buy in bulk! This saves me
money and extra trips to the grocery store.
• Food/meal prep - prepping food/meals in • Keep canned beans and goods around at all
advance and storing them in the fridge or times - Even though I normally like to cook
freezer can help you save time, money and beans from scratch (cheaper & healthier), I also
energy in the future. You can make full meals like to always have canned beans or other
or you can just prep extra beans, lentils, rice , canned goods on hand for those extra lazy days!
sauces, tofu or other bits and pieces to make (or if I forgot to soak the beans in advance)
cooking easier for later. Most of the recipes in • Make a grocery list and stick to it - Quite often
this book can be made in advance and stored you can get distracted in a grocery store and
for later, either in the fridge or freezer. pick up crap that you don’t need. Sticking to a
• Starches, such as rice, potatoes, sweet grocery list ensures that you only get the things
potatoes, beans and pasta, are some of the you set out to get from the beginning.
cheapest foods out there so these should be a • Learn a handful of cheap, easy and delicious
staple in your diet. Try and stick to whole, meals that you can count on - these recipes
unrefined starches as they will keep you fuller might be a good starting point ;)
longer and are packed full of nutrients. • Keep your freezer and pantry stocked - these
• Make your own food. Eating out should be a items are long-lasting and most likely won’t go
luxury, not a habit. bad. It’s good to have a good amount of freezer/
• Stick to real foods - Vegan substitutes, such as pantry items in case you run out of fresh
fake meats or cheeses, shouldn’t be consumed produce and you’re too lazy to run to the store!
regularly if you want to save money. Plus, • There is a world outside of health food stores.
they’re not very healthy! I love them, but my wallet doesn’t. Just sayin’.
• Buy the “no-name” brand or the store brand • Invest in a good quality blender and a rice
of products when you can. cooker. Honestly, these two things are my must
haves!
Breakfast
 /WI5ETCODNGF6QHW
1 serving

• 1/2 medium tomato chopped

• 1/4 bell pepper chopped (optional)
• 1/2 block firm tofu
• 1 tbsp nutritional yeast
• 1/2 tsp turmeric
• 1/4 tsp cumin
• 1/4 tsp salt
• 1/4 tsp garlic powder
• 1/2 green onion, chopped (optional)

1. In a big microwavable mug or bowl,

place chopped tomato and bell pepper
inside.
2. Crumble up tofu with your hands and
add in the mug.
3. Add all seasonings and mix around
with a fork.
4. Cover and microwave on high heat
for approximately 4 minutes.
5. Cool for five minutes, top with green
onion and serve straight from mug or
transfer onto a plate.
6. Eat alone, in a wrap, with toast or
whichever way your little heart
desires!
 'CU[#($TWUEJGVVC
1 serving

• 2 slices of bread
• 2 tomatoes
• Basil leaves (however much you want!)
• Salt & pepper to taste
• 1 tbsp olive oil (optional)

1. Toast the bread. (If you’re too cheap to buy a

toaster - just place the bread on a frying pan
on medium heat for a few minutes on each
side.)
2. While toasting, cut up the tomato and basil
into small pieces.
3. Place tomato and basil pieces on top of
toasted bread.
4. Add salt & pepper to taste and drizzle with
some olive oil for good measure.
5. If you’re fancy, you can add some avocado on
top. But we’re not that fancy.
 1XGTPKIJV#RRNG2KG1CVOGCN
1 serving

• 3/4 cups oats

• 1-2 tbsp maple syrup
• 1 tbsp flax or chia seeds (optional)
• 1 cup non-dairy milk
• 1/4 cup unsweetened apple sauce
• 1/2 tsp cinnamon
• 1/4 tsp vanilla extract (optional)
• 1/2 apple sliced into small pieces (optional)

1. Add on ingredients (except for the apple

slices) into a pretty mason jar that you
probably paid too much money for and mix
well together. Or be cheap, more
environmentally friendly and awesome by
reusing an old pasta sauce jar. Ain’t no
shame.
2. Add apple slices on top and maybe a few
sprinkles of oats to make it look pretty.
3. Cover and refrigerate overnight.
4. Eat it cold and straight out of the jar in the
morning, or you can heat it up first.
 'CU[4CURDGTT[5EQPGU
Makes 6-8 scones

• 2 cups self-rising flour* plus 1-2 tbsp more for folding

• 2 tbsp sugar
• 1.5 cups canned regular coconut milk (not light)
• 0.5-1 cup frozen or fresh raspberries

1. Preheat oven to 425 degrees F.

2. In a mixing bowl, mix together flour, sugar and raspberries (make sure raspberries aren’t
clumped together). You can use any other fruit but then they won’t be raspberry scones. They’ll
probably still be delicious though, let’s face it.
3. Slowly add in coconut milk until just combined.
4. Put the dough on a floured surface and fold just a few times (4-5) until it is even and no longer
sticky. Do not over-mix. If dough is sticky, add a little more flour at a time and fold a couple more
times.
5. Shape into a flat square or circle and cut into 6-8 triangles using a sharp knife or a pizza cutter.
Keep pieces together.
6. Line baking sheet with non-stick parchment paper and bake on the top rack of the oven for
around 17-20 minutes.
7. Let it cool for about 5 minutes before glazing with anything else and serve with whatever you
wish. Be careful not to eat too many at once, because these are addictive AF.

* Alternatively, you can use 2 cups of all-purpose flour, 2 tsp baking powder and 1/2 tsp salt
 %JQEQNCVG2TQVGKP/KNMUJCMG
1 serving

• 1 frozen banana
• 3-4 pitted dates or other sweetener
• 2 tbsp cocoa powder
• 1/2 cup non-dairy milk
• 1/2 package soft or silken tofu

1. Add all ingredients into a blender and blend on

high until smooth!
2. Enjoy the creamy deliciousness.
 %TGCO[$CPCPC/KNM
1 serving

• 1 frozen banana
• 1/2 package silken tofu
• 3-5 pitted dates
• 1 cup non-dairy milk
• 1 tsp vanilla extract

1. Add all ingredients into a blender and

blend on high until smooth!
2. Enjoy the creamy deliciousness.
 %JQEQNCVG$CPCPC/WHHKPU
Makes around 12 muffins

• 2 cups oats or oat flour

• 1 tbsp baking powder
• 1/2 tsp salt
• 1/2 cup packed pitted dates
• 1/2 cup cocoa powder
• 3/4 cup non-dairy milk
• 3 ripe bananas (around 1.5 cups) mashed
• 1 tsp vanilla extract
• 1 tsp instant coffee (optional)

1. Preheat oven to 350 degrees F.

2. If using oats, use a blender to blend oats into a flour.
3. Leave oat flour in the blender and add in pitted dates, baking powder and salt. Blend again until
dates have blended into the oat flour.
4. Add into a large mixing bowl and mix in cocoa powder.
5. In a medium bowl, add milk, mashed bananas, vanilla extract and instant coffee and mix well (if
you’re lazy AF, add into blender and blend on low/medium until well-combined).
6. Add wet ingredients into dry ingredients and mix until well-combined.
7. Grease or line a muffin tray and scoop in the mixture evenly using a spoon or an ice cream scoop.
Sprinkle a few pieces of oats on top of each muffin for some added elegance.
8. Bake for about 22-25 minutes or until a toothpick comes out clean.
9. Let it cool for 5-10 minutes before digging in. These are perfect for storing in the fridge or freezer
and consuming later for a quick on-the-go breakfast!
 *GCNVJ[(TCRRG
1 serving

• 1 frozen banana (or 1 ripe banana with

some ice)
• 1 tbsp instant coffee
• 1 cup non-dairy milk
• 0.5-1 tbsp cocoa powder (or 1 scoop vegan
chocolate protein powder)
• 2-3 pitted dates (optional)

1. Add all ingredients into a blender and

blend until smooth.
2. Serve in a fancy glass and pat yourself in
the back, because you just saved yourself a
bunch of money by making this at home.
Congratulations, you beautiful human.
 (TGPEJ6QCUV
Approx. 4-6 servings

• 1 cup non-dairy milk

• 2 tbsp flour
• 1 tbsp sugar or maple syrup
• 1-2 tbsp nutritional yeast
• 1 tsp cinnamon
• 1 tbsp ground flax seeds (optional)
• 4-6 slices of bread
• Coconut oil for cooking
• Maple syrup and/or fruit for topping

1. In a shallow dish, whisk together milk,

flour, sugar, nutritional yeast,
cinnamon and flax seeds.
2. Dip each piece of bread into liquid
mixture, coating both sides evenly.
3. Cook bread slices on a lightly greased
non-stick pan on medium heat until
both sides are browned.
4. Top with anything you wish such as
fruit and maple syrup.
 'CU[RCPECMGUYKVJ
2GCPWV/CRNG&TK\\NG
Approx. 1-2 servings

• 1.5 cups oats or oat flour

• 1 cup non-dairy milk
• 1 ripe banana
• 1-2 tsp oil for cooking

Drizzle:
• 1 tbsp peanut butter
• 1.5 tbsp maple syrup

1. Add oats, milk and banana into a blender and

blend until it becomes a smooth batter. If your
blender is crap, blend oats first to make oat
flour, add in other ingredients and blend again.
2. In a non-stick pan on medium heat, add a little
oil and pour in the batter from the blender into
round pancakes. I really hope you know what
pancakes are supposed to look like!
3. Cook for around 5-6 minutes on one side. Flip
over and cook for another 3-4 minutes or until
pancakes have slightly browned on each side.
4. While cooking pancakes, mix together
ingredients for the drizzle in a small bowl until
smooth. Make more if you want, no one’s
judging! (Well, I’m not judging.)
5. Transfer pancakes onto a plate and drizzle the
goodness on top.
 $NWGDGTT[1CVOGCN
1 serving

• 1 cup water
• 1/2 cup oats
• 1 tbsp maple syrup
• 1 tbsp ground flax seeds (optional)
• 1/2 cup blueberries (fresh or frozen)
• 1/3 cup non-dairy milk

1. Bring water to a boil in a sauce pan.

2. Add oats, maple syrup and flax seeds and
mix well. Reduce heat to simmer for
around 5 minutes or until most of the
water has absorbed into the oats.
3. Add blueberries and milk and simmer for
another 5 minutes or until mixture
becomes thick and creamy.
4. Top with anything you wish and enjoy!!!
$CPCPC4CURDGTT[5OQQVJKG
1 serving

• 1 cup water
• 1/2 cup non-dairy milk
• 1 cup raspberries (frozen or fresh)
• 1 banana (frozen or fresh)
• 1/2 cup oats (optional)

1. Add all ingredients into a blender and

blend until smooth.
2. That’s it. Enjoy the goodness.
Snacks & Sweets
 2GCPWV$WVVGT/WI%CMG
1 serving

• 3 tbsp all purpose flour

• 2 tbsp peanut butter
• 1/4 tsp baking powder
• 1 tbsp maple syrup
• 3 tbsp almond milk
• 1 tbsp semi-sweet chocolate chips (optional)

1. If you want to take out the cake out of the

mug or glass, begin by greasing a
microwavable mug with a little oil.
2. Add all ingredients (except chocolate chips)
into the mug and mix until well-combined.
3. Add in chocolate chips if desired.
4. Microwave on high for around 60 seconds *

* To bake: heat oven to 375 degrees F and place

batter in an oven-safe mug. Bake for about 15-20
minutes.
 $NCEM$GCP$TQYPKGU
Approx. 6-9 muffins

• 1 can black beans (drained & rinsed)

• 2 flax eggs (2 tbsp flax seeds + 6 tbsp water)
• 4 tbsp unsweetened apple sauce
• 1/2 cup vegan chocolate chips
• 3/4 cup cocoa powder
• 1 tsp vanilla extract
• 1/4 tsp salt
• 1/2 cup brown sugar
• 1.5 tsp baking powder
• 1 tsp instant coffee (optional)
• 3-4 pitted dates (optional)

1. Preheat oven to 350 degrees F.

2. Prep flax eggs by mixing ground flax seeds
with water and let it sit in the fridge while
prepping rest of the ingredients.
3. Add everything but chocolate chips into a
blender including flax eggs and blend until
smooth - add a little water or a little more
apple sauce if you need help blending.
4. Fold in the chocolate chips to the batter.
5. Line muffin tray with muffin liners (or grease
with a little coconut oil) and spoon in the
brownie batter evenly.
6. Bake for about 25-30 minutes.
7. After taking the out, let them cool completely
for about 30 minutes before serving.
 5QHV2GCPWV$WVVGT%QQMKGU
Approx. 10-12 cookies

• 1.5 cup oats or oat flour

• 1 tsp baking soda
• 1/8 tsp salt
• 1 cup peanut butter
• 1/4 cup maple syrup
• 1/4 cup brown sugar
• 1.5 tsp vanilla extract
• 1/4 cup non-dairy milk

1. Preheat oven to 350 degrees F.

2. If using oats, add oats into blender and blend
into oat flour.
3. In a large mixing bowl, mix together oat flour,
baking soda and salt.
4. In a medium bowl, add peanut butter, maple
syrup, brown sugar, vanilla extract and milk.
Mix until well-combined.
5. Add wet ingredients into dry ingredients and
combine well.
6. Spoon cookie batter evenly onto baking sheet
lined with parchment paper.
7. Wet a fork and press down onto each cookie
(criss-cross).
8. Bake for around 10-12 minutes
9. let it cool for at least 10 minutes before serving
(when you first take them out, they will be
very soft).
 ,CNCRG³Q%QTP$TGCF
Approx. 9 servings

• 1 flax egg (1 tbsp ground flax seeds + 3 tbsp water)

• 1 cup unsweetened almond milk or other non-dairy milk
• 1.5 tbsp apple cider vinegar
• 1 cup all purpose flour
• 1 cup cornmeal
• 1/2 tsp salt
• 1 tsp baking soda
• 1 tsp baking powder
• 2 tbsp vegetable oil
• 2 tbsp sugar
• 1 jalapeño, diced (optional - more if you can handle the spice!)
• 0.5-1 can sweet corn, drained
• 1 tbsp nutritional yeast (optional)

1. Preheat oven to 400 degrees F.

2. Prepare flax egg in a small bowl by mixing ground flax seeds with water. Let it sit in the fridge for
about 5-10 minutes.
3. In another small bowl, mix apple cider vinegar with milk. Set aside.
4. In a large bowl, mix together flour, cornmeal, salt, baking soda and baking powder.
5. Add oil, sugar and flax egg mixture into the milk and mix until well-combined.
6. Add into dry ingredients and combine.
7. Mix in corn and jalapeño.
8. Pour batter into loaf pan lined with non-stick parchment paper.
9. Sprinkle on some nutritional yeast on top if desired (or mix into the batter for a cheesy flavour!)
10.Bake for 30 minutes or until a toothpick comes out without batter sticking to it.
 9JKRRGF%JQEQNCVG/QWUUG
Approx. 3-4 servings

• 1 can regular coconut milk (not light)

• 5 tbsp cocoa powder
• 2 tbsp powdered sugar

1. Pour can of coconut milk into a separate

container or a bowl and let it sit in the
fridge (covered) overnight. In the fridge,
the fatty/creamy part will separate from
the liquid, creating a thick cream.
2. Pour the liquid part out and save the
thick part.
3. Add cocoa powder, powdered sugar and
coconut cream into a medium sized
mixing bowl.
4. Use a whisk or an electronic mixer to
whip the mixture until it becomes a
fluffy and creamy chocolate mousse.
5. Use a frosting bag (I just used a zip lock
bag and cut a corner…) to place into a
glass and serve. If you’re up for it, rim
the glass with fancy looking stuff first.
 1KN(TGG%JQEQNCVG%JKR%QQMKGU
• 2 flax eggs (2 tbsp ground flax seeds + 6 tbsp
water)
• 1.5 cups oats or oat flour.
• 1/2 cup all purpose or other flour
• 1 tsp baking soda
• 1 tsp baking powder
• 1/2 tsp salt
• 1 tbsp vanilla extract
• 1 cup brown sugar
• 1/4 cup natural peanut butter
• 1/4 cup non-dairy milk
• 1 cup chocolate chips

1. Preheat oven to 350 degrees F.

2. Mix ground flax seeds with water in a small
bowl and refrigerate for about 10 minutes.
3. If you’re using oats, use a blender to blend into a
fine oat flour.
4. In a large bowl, mix together oat flour, flour,
baking soda, baking powder and salt.
5. In a smaller bowl, add flax egg mixture, vanilla
extract, brown sugar, peanut butter and non-
dairy milk. Mix until well combined.
6. Add the wet mixture into the dry ingredients
and mix well then mix in chocolate chips.
7. Spoon cookie batter evenly onto a baking sheet
lined with parchment paper.
8. Bake for about 12-13 minutes & ENJOY!
 %KPPCOQP/WI4QNN
1 serving

• 3 tbsp flour
• 3 tbsp non-dairy milk
• 1 tbsp maple syrup
• 1/4 tsp vanilla extract
• 1/4 tsp baking powder
• 1 tsp coconut oil (melted)
• 1 tbsp brown sugar
• 1/4 tsp ground cinnamon

1. If you want to take out the cinnamon roll out

of the mug, begin by greasing a
microwavable mug or glass with a little
coconut oil.
2. In the mug, mix together flour, milk, maple
syrup, vanilla extract, baking powder and
coconut oil until well combined.
3. In a small bowl, mix together brown sugar
and cinnamon and sprinkle it on top of the
batter. Take a knife and swirl around the
mixture to distribute.
4. Microwave on high for about 1 minute and
30 seconds.
5. Transfer onto a plate if desired or eat
straight out of the mug. Add a little vegan
icing on top if you prefer (I just used a cheap
store-bought kind - too lazy to make!)
*GCNVJ[%JQEQNCVG%JKR/WHHKPU
Approx. 12 muffins

• 3 ripe bananas
• 1/2 cup non-dairy milk
• 1/2 cup unsweetened apple sauce
• 1 tsp vanilla extract (optional)
• 1/2 cup brown sugar
• 2.5 cups oats, oat flour or other flour (you
can also mix different flours)
• 1.5 tsp baking powder
• 3/4 cup chocolate chips

1. Preheat oven to 350 degrees F.

2. If using oats, blend in a blender to make oat
flour.
3. Combine bananas, milk, apple sauce, vanilla
extract and brown sugar in a blender until
smooth. set aside.
4. Combine flour and baking powder in a large
bowl and add in the wet mixture. Mix until
well-combined and then add in the chocolate
chips.
5. Line or grease a muffin tray and bake for
20-25 minutes or until a toothpick comes out
clean when inserted.
6. Allow them to cool down for 5-10 minutes
before removing from the muffin pan.
Sides & Sauces
 5RKE[-QTGCP5CWEG
• 2 tbsp Gochujang (Korean red pepper paste)
• 3-4 tbsp white vinegar
• 1 tbsp maple syrup (or other sweetener)
• 1 tbsp toasted sesame seeds
• 1 tsp sesame oil
• 1-2 cloves garlic, minced (optional)*
• Top with chopped green onion (optional)

1. In a small bowl, mix all ingredients together

until smooth and well-combined.
2. Optional - mix in some chopped green onion
each time you serve the sauce (don’t add
this in if you are storing it in the fridge).
3. Serve on top of rice/tofu/noodles, add into a
veggie stir fry, use it as a dip or serve with
Korean-style savoury pancakes (pg. 66).
Options are endless!
4. You can store this in the fridge for a long
time and use it a little at a time. Keep it in a
sealed container.
 $CMGF6QHW
• 1 block tofu

1. Press your tofu for about 10-20 minutes to

squeeze out excess liquid: wrap your tofu
with paper towel and put it between 2
chopping boards - place something heavy like
a pot on top! (You can also buy a tofu
pressing device if you want to)
2. Preheat the oven to 400 degrees F.
3. Grease or line baking sheet with parchment
paper.
4. Cut your tofu into small squares/cubes (not
too thin) and place them on the baking sheet.
5. Bake for 10 minutes and then flip and bake
for another 6-7 minutes until slightly golden
brown on each side.
6. You can keep these pieces in the fridge for
3-5 days and add this to anything and
everything!
 #UKCP6CJKPK&TGUUKPI
• 1/4 cup tahini
• 1/4 cup water
• 1 tbsp sesame oil
• 1 tbsp soy sauce or tamari
• 2 tbsp rice vinegar
• 1 tbsp maple syrup
• 1 tbsp garlic powder (or 1 clove garlic,
minced)
• 1 tsp ginger powder (or 1 tsp ginger, minced)

1. Add all ingredients into a medium-sized

bowl and mix well.
2. Pour on top of anything you want… such as a
rice bowl. Check out pg.71!
 5KORN[*WOOWU
• 1.5 cups cooked or canned chickpeas
• 2 cloves garlic, minced
• 1/4 cup water or non-dairy milk
• 1/4 cup tahini
• Juice of 1/2 lemon
• 1/4 tsp salt
• 1 tsp cumin (optional)
• 1/4 tsp paprika (optional)

1. Add all ingredients (except paprika) into a

blender and blend until smooth. Add a little
more water or milk if necessary.
2. Sprinkle with paprika.
3. Store it in a sealed container in the fridge for
up to one week.
4. Have it on top of toast, with veggies, or try it
with Baked Falafels, pg. 51

Lazy tip: use 1 or 2 tbsp garlic powder instead

of garlic if you don’t want to mince!
 6\CV\KMK5CWEG
• 1 cucumber, grated
• 350g tofu
• Juice of 1 whole lemon
• 1/2 tsp salt
• 2-3 garlic cloves, minced
• 1 tbsp white vinegar
• 1-2 tbsp olive oil
• 1/2-1 tbsp fresh dill or dill weed
• 1 tbsp nutritional yeast

1. Grate cucumber and set aside.

2. Blend all other ingredients in a blender until
smooth.
3. Add the sauce into a bowl or container.
4. Squeeze the water out of the cucumber and
add the cucumber into the sauce and mix.
5. Serve with Baked Falafel (pg. 51) & pita
bread or whatever you want!!!
6. Store in the fridge covered for around 3-5
days.
 %CUJGY/C[Q5RKE[/C[Q
• 1 cup cashews
• 2 tbsp rice vinegar or apple cider vinegar
• 1-2 tbsp yellow or dijon mustard
• 1-2 cloves garlic
• 1/2 cup non-dairy milk
• 1/2 tsp salt (more if desired)

1. Soak the cashews overnight with water to

soften or boil with water for about 20-30
minutes to soften before using.
2. Add softened cashews along with all other
ingredients into a blender or food processor
and blend until smooth.
3. For spicy mayo: Add Sriracha into the
finished mayo until desired level of spice. A
3:1 ratio for mayo to Sriracha sauce is a good
guideline, but it’s up to your own tastebuds
and your own tolerance for spice!
 'CU[6QHW*WOOWU
• 1 cup cooked or canned chickpeas
• 175g soft or medium firm tofu
• 1 tbsp garlic powder
• 1 tsp onion powder
• 1/4 tsp salt
• 1 tbsp nutritional yeast
• 1/2 tsp cumin
• 1/2 tsp paprika
• 1/4-1/2 cup water or non-dairy milk

1. Blend everything in a blender until

smooth!
2. Try making this pasta salad - pg. 62
 4QCUVGF2GRRGTU
• Bell peppers (however many you want to
roast… the more the better!)

1. Preheat oven to 400 degrees F.

2. Cut each pepper in half. Take out the stem,
seeds and all the other gunk (K, there’s no
actual gunk, but you know what I mean).
3. Line baking sheet with parchment paper
and place peppers on top.
4. Place baking sheet on top rack of oven and
roast for 1 hour until the edges start
blackening and the peppers are shrivelled.
5. Take them out and let them cool for 10-15
minutes.
6. Peel the thin outer layer of the peppers -
they should peel easily and you are left with
the deliciously smooth goodness. Seriously,
this stuff is the bomb.
7. Use the peppers in whichever way you’d like
- inside a sandwich, a stir fry, or maybe
you’d like to make some vegan sushi (pg.
52) or mini sushi pizza (pg.54)
Mains
 /CRQ6QHW
Approx. 4-5 servings

• 1.5 cups chopped zucchini

• 1.5 cups chopped eggplant
• 1 package firm tofu, chopped into bite-sized
cubes
• 3 cloves garlic, minced

Sauce:
• 2-3 tbsp chili bean sauce (find this in Asian
supermarkets)
• 1 cup water
• 1 tbsp corn starch
• 1.5 tbsp soy sauce
• 1 tbsp maple syrup

1. In a large skillet on medium high heat,

sauté zucchini and eggplant until a little
softened, then add tofu and minced garlic.
2. Cook for about 5 minutes.
3. Meanwhile, add sauce ingredients in a
small bowl and mix well.
4. Add sauce into skillet and stir.
5. On high heat, let the liquid come to a boil,
then turn down the heat and let it simmer
for about 10-15 minutes until the liquid has
thickened.
6. Enjoy with rice!
 *GCNVJ[/CE%JGGUG
Approx. 4-6 servings

• 4 cups dry macaroni or other pasta

• 1 package silken/soft tofu
• 1 tbsp garlic powder
• 1 cup nutritional yeast
• 1 tbsp turmeric
• 1 tsp regular/dijon mustard
(optional)
• 2 tsp salt
• Pepper to taste

1. Cook pasta according to

directions.
2. Blend all other ingredients in a
blender until smooth.
3. Drain finished pasta (no need to
rinse!) and in the same pot, add
the sauce.
4. Mix well, heat up and serve!
 5RKE[-QTGCP7FQP5VKTHT[
2 servings

• 1/2 red or white onion 1. Cook the onions on a large skillet on

• 1 red bell pepper medium-high heat with oil or water.
• 1 medium carrot 2. Once onions have softened a little, add
• 1 cup broccoli florets carrots first (carrots take longer to
• 1/4 cup chopped baby corn (optional) cook), cook for 2-3 minutes, then add
• 1/2 block baked tofu (pg. 35) rest of veggies.
• 2 packages of pre-cooked udon 3. Add baked tofu.
• 0.5-1 tbsp sesame oil (optional) 4. While veggies are cooking, add sauce
• 1/2 tbsp toasted sesame seeds ingredients into a small bowl and mix
until well combined.
Sauce: 5. Add pre-cooked udon packages into the
• 2 tbsp Gochujang (Korean red pepper paste) veggies along with the sauce.
• 1.5 - 2 tbsp maple syrup 6. Separate the noodles so they aren’t sticking
• 1-2 tbsp soy sauce together and add sesame oil (optional).
• 1 tbsp garlic powder (optional) 7. Cook for another few minutes until
• 2 tbsp water everything is mixed well together.
8. Top with sesame seeds and enjoy.
 %TGCOQH/WUJTQQO5QWR
Approx. 2-3 servings

• 2 cups cauliflower florets

• 1.5 cup non-dairy milk (unsweetened)
• 1 tbsp garlic powder
• 1/2 tbsp onion powder
• 1/4 tsp salt
• 1.5 cups white mushrooms, diced
• 1/2 onion, diced

1. In a medium saucepan, add cauliflower,

milk, garlic powder, onion powder and
salt. Bring to a boil, cover and lower the
heat to a simmer for about 10 minutes or
until cauliflower has softened and a fork
goes in smoothly and easily.
2. While the cauliflower is cooking, cook
onions and mushrooms with a little oil or
water on a small skillet until onions are
translucent.
3. When cauliflower is finished, use an
immersion blender or a regular blender
to blend the cauliflower mixture until
smooth.
4. Stir in the mushroom/onion mixture, add
black pepper to taste and serve!
 'IINGUU'II5CNCF
Approx. 3-4 servings

• 1 block (350g) firm/extra firm tofu

• 0.5 - 1 tbsp soy sauce
• 1 tbsp nutritional yeast
• 1 tbsp dijon mustard
• 2 tbsp vegan mayo (cashew mayo recipe
on pg. 39)
• 1/4 tsp curry powder
• 1/4 tsp garlic powder
• 1/4 tsp onion powder
• 1/2 tsp turmeric
• 1/4 red onion, diced
• 2-4 stalks green onion, diced
• Salt & pepper to taste

1. Crumble the tofu with clean hands into a

bowl.
2. Add all other ingredients and mix well.
3. Serve with whatever you desire - I like
mine in a sandwich ;)
 5YGGV2QVCVQ)TGGP%WTT[
Approx. 3-4 servings

• 1/2 tsp coconut oil or other oil (optional - use

water if preferred)
• 2 green onions, sliced into long, thin pieces
• 1 medium potato, chopped into small pieces
• 1 medium sweet potato, chopped into small
pieces
• 1 cup green beans, chopped
• 2-3 tbsp green curry paste
• 1/2 can coconut milk
• 1.5-2 cups water
• 1/2-1 cup red split lentils, dry
• 1/4 cup cilantro, chopped

1. In a large skillet, cook green onions until

slightly soft with coconut oil.
2. Add green beans, potato & sweet potato into
pan.
3. Add green curry paste, coconut milk, water
and red split lentils.
4. Bring to a boil on high heat then turn down to
low and simmer for about 20 minutes until
potatoes are soft.
5. Top with fresh cilantro and serve with rice.
 $CMGF1KN(TGG(CNCHGNU
Approx. 4-5 servings

• 2 cups cooked or canned chickpeas

• 1/2 cup fresh chopped cilantro
• 1/2 cup fresh chopped parsley
• 1/2 red onion, diced
• 3 garlic cloves, minced
• 1 tsp baking soda
• 1/2 cup oat flour (ground up oats)
• 2 tbsp fresh lemon juice
• 1/2 tsp salt
• 1/2 tsp paprika

1. Preheat the oven to 375 degrees F.

2. Blend chickpeas using a food processor or
blender.
3. Add other ingredients and process until well
combined.
4. Add just a little amount of water if necessary to
blend (depending on how crappy your blender is).
Try not to add too much. If the batter becomes too
wet, add a little flour or more oat flour to the
mixture.
5. Line a baking sheet with parchment paper and
shape the batter into small balls and flatten them
with a fork. Bake for 30-40 minutes - flipping
them halfway.
6. Serve with hummus (pg.37) or vegan tzatziki
sauce (pg. 38) in a pita wrap or whatever the
hell you’d like!
 2QQT/CPņU0KIKTK
Per 1 serving

• 1 cup cooked sushi/short-grain rice

• 1 tbsp rice vinegar
• 1 tsp sugar (optional)
• 1/4 tsp salt (optional)
• 1 red, yellow or orange bell pepper

1. Roast pepper according to directions on pg 41.

2. Mix together sugar, salt and rice vinegar in a
small bowl until well-dissolved.
3. In a medium-sized bowl, add cooked sushi rice
and the liquid mixture on top. Mix well.
4. Cool down completely. If the rice is still warm,
cover and refrigerate.
5. Once peppers are roasted and the outside layer
is peeled off, rip or cut the pepper into 4-5
pieces lengthwise (around 1.5 inches wide).
6. Wash your hands and leave them wet with
water. Use your hands to form small and long
oval shaped pieces with the rice.
7. Place a roasted pepper piece on top of each
rice ball.
8. Serve with soy sauce!
 /KPK5WUJK2K\\C
Per 1 serving (1 mini pizza) - but you’ll want to make more… Trust…

• 1 cup cooked sushi/short-grain rice

• 1 tbsp rice vinegar
• 1 tsp sugar
• 1/4 tsp salt
• 1 tsp mild vegetable oil
• 1/4 avocado, sliced
• 1 roasted pepper (pg. 41), sliced
• 1 tsp toasted sesame seeds (optional)
• 2 tbsp spicy mayo (pg. 39)

1. Mix together sugar, salt and rice vinegar in a small bowl until well-dissolved. Add the
mixture into warm cooked sushi rice and mix well. Let it sit for about 10 minutes.
2. Wet your hands and make a ball with the rice.
3. Heat oil in a non-stick pan on medium-high heat. Add the rice ball and use a spatula right
away to flatten into a flat, round rice patty.
4. Cook on each side for about 2-3 minutes until golden brown and slightly crispy on both sides.
5. Transfer on to a cutting board and cut into 4 equal pieces.
6. Plate and top with roasted pepper slices, avocado, and toasted sesame seeds. Drizzle on spicy
mayo.
7. Enjoy with soy sauce!
 4GF%WTT[7FQP
2 servings

• 2 servings of udon noodles

• 1/2 block (175g) soft or medium-firm tofu
• 1 tbsp red curry paste
• 1 tsp garlic powder
• 1/2 cup non-dairy milk
• Chopped cilantro (optional garnish)
• Salt & pepper to taste

1. Cook noodles according to directions - I

recommend using pre-cooked udon noodles
for extra laziness.
2. For pre-cooked noodles, simply toss the
noodles into a boiling pot of water for a
couple of minutes until everything
separates.
3. While the noodles are being prepared, place
all other ingredients into a blender and
blend until smooth.
4. Pour the sauce on top of cooked noodles and
mix well. Top with chopped cilantro
(optional) and serve.
 5YGGV2GCPWV0QQFNG5CNCF
1 serving

• 1 serving rice vermicelli noodles

• 1 cup frozen vegetables of your choice
• Fresh romaine lettuce or other leafy greens/
vegetables of your choice

Sauce:
• Juice of 1/2 lemon
• 1 tbsp hoisin sauce
• 1 tbsp peanut butter

1. Place rice vermicelli with frozen vegetables in

a medium-sized bowl - then add boiling water,
enough to cover. Cover with a plate, then set
aside for around 8-10 minutes for the rice
vermicelli noodles to cook.
2. In a small bowl, mix sauce ingredients
together until well-combined.
3. Prepare any other vegetables you want to add
to the salad and place on a serving plate.
4. Drain noodles/vegetables.
5. Toss half the sauce with rice vermicelli
mixture then add the noodles in the salad
plate.
6. Pour the rest of the sauce on top of everything
and DEVOUR.
 %TGCO[%QTP%JQYFGT
Approx. 4-5 servings

• 4-5 potatoes, chopped

• 1/2 cup nutritional yeast
• 1 cup lentils
• 1 tbsp garlic powder
• 1 tsp onion powder
• 5-6 cups water
• salt & pepper to taste
• 1-2 cans of corn

1. Put all ingredients (except for corn) in a

big pot and mix together.
2. Bring to a boil on high heat, then turn the
heat down to a medium.
3. Cook for around 15-20 minutes until
potatoes have softened (stick a fork in it!)
and lentils have cooked.
4. Blend using an immersion or regular
blender until smooth.
5. Add corn, mix and serve!
 1. Preheat your oven to 350 degrees F.
*QNKFC[.GPVKN.QCH 2. Rinse lentils and in a medium-sized pot, add
Approx. 8-10 servings lentils with 2.5 cups of water or veggie broth
(optional: you can add half a veggie stock cube
• 1 cup dry green/brown lentils in the water). Bring to a boil then reduce heat
• 2.5 cups water or vegetable broth to low. Cover and simmer for 40-45 minutes.
• 3 flax eggs (3 tbsp ground flax seeds + 1/2 cup 3. In a small bowl, combine flaxseeds with water
water) and set aside in the fridge for about 10 minutes.
• 1 cup oats or oat flour 4. Spread sunflower seeds or walnuts out on a
• 3/4 cup sunflower seeds or walnuts (optional) baking sheet and bake for about 7-8 minutes in
• 1/3 cup unsweetened apple sauce or grated the oven. Then remove from oven and set aside.
apple 5. In a non-stick pan on medium-high heat, sauté
prepared veggies with water or oil. Cook for
Veggies: about 5-8 minutes and set aside.
• 4 cloves garlic, minced 6. If you’re using oats - in a blender, blend oats
• 1 medium onion, diced into oat flour. Set aside.
• 1/2 medium zucchini, diced 7. In a small bowl, add all ingredients for the glaze
and mix until well-combined.
Spices: 8. Once the lentils have finished cooking, take
• 2 tsp thyme about half the lentils and blend in a blender or
• 2 tsp cumin food processor (or mash them).
• 1 tbsp garlic powder 9. In a large mixing bowl, combine all ingredients
• 1 tbsp onion powder (minus the glaze, obvi!) including the flax egg
• 1/2 tsp salt (more if you didn’t use veggie stock) mixture and mix well. Add all spices and herbs
in this step.
Glaze: 10.Firmly place the mixture into a loaf pan
• 3 tbsp ketchup greased or lined with parchment paper. Spread
• 2 tbsp barbecue sauce half the glaze evenly on top.
• 2 tbsp unsweetened applesauce 11.Bake for 55-60 minutes until loaf is firm and
• 1 tbsp pure maple syrup the inside is not mushy.
12.Spread the rest of the glaze on top and serve.
 #NHTGFQ2CUVC
Approx. 3-4 servings

• 3-4 servings of pasta of your choice

• 2-3 cups cauliflower florets
• 3-4 cloves garlic, minced
• 1/2 onion, diced
• 1/2 zucchini, chopped into small cubes
• 1/2 cup non-dairy milk
• 1/2 cup nutritional yeast
• 1 tbsp lemon juice
• 1 tbsp garlic powder
• 1/2 tbsp onion powder
• 1/2 tsp salt

1. Steam or boil cauliflower florets.

2. Cook pasta according to directions.
3. On a small skillet, cook garlic until browned.
Add garlic into a blender.
4. On the same skillet, cook onion and zucchini
until onion is translucent and zucchini is soft.
5. Once cauliflower is soft (poke with a fork, it
should go in very smoothly!), add it into the
blender along with cooked garlic, milk,
nutritional yeast, lemon juice, garlic powder,
onion powder and salt. Blend until smooth.
6. Add the sauce to the veggies.
7. Once pasta is cooked, drain, mix with sauce
and serve.
 *WOOWU 6QHW2CUVC5CNCF
Approx. 2 servings

• 1.5 cups dry pasta of choice

• 1 celery stalk, chopped
• 1 green onion, chopped
• 1/2 bell pepper, chopped
• 1/2 cup snap peas, chopped
• 1/2 Easy Tofu Hummus recipe (pg.40)
• Salt & pepper to taste

1. Cook pasta according to directions.

2. Get veggies ready (chop, chop, chop!)
3. If you haven’t yet, make half the Easy Tofu
Hummus recipe (pg.40).
4. Once pasta is done, rinse with cold water
and drain.
5. In a medium-sized bowl, mix everything
together.
6. Add salt & pepper if desired and serve!
 2GCPWV6GTK[CMK5VKT(T[
Approx. 2 servings

• 1/2 medium onion, chopped

• 1 cup broccoli/cauliflower florets
• 1 bell pepper, chopped
• 1/2 zucchini, chopped
• 2 tbsp teriyaki sauce
• 1.5 tbsp peanut butter
• 1-2 tbsp water
• 1/2 serving Baked Tofu (pg.35)
• 1/2 tbsp toasted sesame seeds (optional)

1. In a medium-sized skillet, cook up onions for a

few minutes until slightly softened
2. Add chopped veggies and sauté for around 5-7
minutes on medium-high heat.
3. Meanwhile, in a small bowl, mix together
teriyaki sauce, peanut butter and water until
well-combined.
4. Pour into the stirfry along with baked tofu.
Combine well and cook for another 2-3
minutes.
5. Top with sesame seeds and serve over rice.
 %QEQPWV.GPVKN%WTT[
Approx. 2-4 servings

• 1/2 tbsp coconut oil (optional)

• 1 medium onion, diced
• 2 cloves garlic, minced
• 1/2 jalapeño, chopped (optional)
• 2 medium carrots and/or other vegetables, chopped
• 1.5 cups dry red split lentils
• 1.5 cups water
• 1 can light or regular coconut milk
• 2 tbsp curry powder
• 1 tbsp turmeric
• 1 tsp ginger powder
• 1 tsp salt
• 1 tsp paprika
• Chopped cilantro and/or green onion (optional garnish)

1. In a large pot, sauté onions with coconut oil or water for a couple of minutes on medium-high
heat until slightly softened. Add garlic, jalapeño and carrots and sauté for about 5 minutes.
2. Add lentils, water and coconut milk.
3. Add all spices and mix well.
4. Bring to a boil then turn down to a low-medium heat.
5. Cover and let simmer for about 10-15 minutes until curry has thickened.
6. Turn off heat and let sit for about 5-10 minutes before serving.
7. Top with cilantro and/or green onion and serve with rice (or whatever you prefer).
 -QTGCPUV[NG5CXQWT[2CPECMGU
Approx. two or three 10-inch pancakes

• 1/2 zucchini
• 1 medium carrot
• 7-9 stalks green onion
• 3 tbsp ground flax seeds
• 1/2 tsp salt
• 1 cup flour
• 1 cup oats or oat flour
• 2.5 cups water
• 1-2 tbsp oil

1. Cut up all vegetables into very thin, long

pieces (if you have a julienne peeler, this
would be a great time to use it!).
2. If using oats, use a blender to blend into a fine
oat flour.
3. In a large bowl, whisk together flour, oat flour,
salt, water and flax seeds.
4. Stir in vegetables evenly into the batter.
5. In a non-stick pan on medium heat, heat up
some oil and spread the batter into a thin and
even pancake.
6. Cook for about 7-8 minutes on one side until
slightly browned and then flip over and cook
for another 5-6 minutes.
7. Cut up into bite-sized pieces and dip in
Korean Spicy Sauce (pg.34).
 /KPWVG%WTTKGF%QWUEQWU
Approx. 1 serving

• 3/4 cup dry couscous

• 3/4 cup boiling water
• 1/2 cup cooked beans or lentils (optional)
• 1 cup broccoli, chopped
• 1/2 bell pepper, chopped
• 2 green onions, chopped
• 1/2 cup cherry tomatoes, chopped (optional)
• 1/4 avocado, chopped (optional)

Sauce:
• 1 tbsp curry powder
• 1/2 tsp turmeric
• 1 tsp garlic powder
• 1/2 tsp salt
• 1/2 cup light or regular coconut milk

1. Prepare veggies.
2. Add couscous, broccoli, bell pepper and
boiling water in a bowl. Cover and let it sit for
5-8 minutes.
3. In a small bowl, mix curry powder, turmeric,
garlic powder, coconut milk and salt - heat up
if desired.
4. Once couscous is finished, pour the sauce
mixture on top, add avocado, green onions
and beans/lentils (if desired).
5. Mix well and serve.
 $$35JGRJGTFņU2KG
Approx. 4-5 servings

• 5 cups sweet potatoes (or potatoes), peeled & chopped

• 1/2 cup almond milk + 1/2 tbsp garlic powder
• 1 cup uncooked lentils + 2.5 cups water
• 0.5 - 1 vegetable bouillon cube
• 1 medium onion, diced
• 3-4 cloves garlic, minced
• 1/2 zucchini, diced
• 2 cups frozen veggies
• 1/4 cup BBQ sauce + 1/4 cup ketchup
• 1/2 tbsp garlic powder
• 1-2 tbsp corn starch to thicken (optional)
• 1tsp paprika
• Salt & pepper to taste

1. Boil potatoes with a little more than enough water to cover them. Boil for about 20 minutes until soft.
2. In a medium pot on high heat, add lentils, water and veggie bouillon and bring to a boil. Turn it down
to a low and simmer for about 30-40 minutes.
3. Preheat oven to 420 degrees F.
4. On a medium-sized skillet, sauté onion for 2 minutes, add garlic until it starts to brown, then add
zucchini and frozen veggies. When zucchini is mostly cooked, add BBQ sauce, ketchup and 1/2 tbsp
garlic powder and mix.
5. When lentils are finished, add them into veggie mixture and combine well. Add some cornstarch to
thicken the mixture.
6. Spread the lentil mixture into a large baking dish.
7. When potatoes are done, drain the water and in the same pot, mash potatoes and add almond milk &
1/2 tbsp garlic powder. Mix until well-combined.
8. Spread the mashed potato mixture evenly on top of the lentil mixture. Sprinkle a little paprika on top.
9. Bake for 20-30 minutes until top is slightly browned.
 %TGCO[2WORMKP2CUVC
Approx. 2 servings

• 2 cups dry pasta

• 1/2 tbsp olive oil (optional)
• 5 cloves garlic, minced
• 1 cup coconut milk (light or regular)
• 1 cup pumpkin puree
• Salt & pepper to taste

1. Cook pasta according to package directions.

2. On medium-high heat, add olive oil and
minced garlic (use water if you want to keep
this oil-free). Cook for a few minutes until
garlic starts to brown.
3. Turn heat down to a low-medium and add
coconut milk and pumpkin puree.
4. Stir well until pumpkin and coconut milk are
well-combined. The result should be creamy.
5. Add some salt and add a little more coconut
milk if you want the mixture slightly
thinner.
6. Mix for a couple of minutes on low heat.
7. Once pasta is finished cooking, drain, add to
sauce, mix well and serve!
 6CJKPK4KEG$QYN
Per 1 serving

• 1 cup cooked rice

• 1 cup broccoli florets
• 1 cup chopped carrots and other vegetables
of your choice
• 1/2 block Baked Tofu (pg.35)
• Chopped cilantro for garnish (optional)
• 1-2 stalks green onion, chopped (optional)
• 2-3 tbsp Asian Tahini Dressing (pg.36)

1. Cook up veggies in whatever way you

prefer (steaming is healthiest).
2. In a bowl, add cooked rice, veggies and
baked tofu. Garnish with cilantro and green
onion.
3. Pour Asian tahini dressing on top and
serve.

Note: this is literally whatever you want to

make it. As long as you have rice and the
tahini dressing, you can feel free to add
whatever type of protein and vegetables you
prefer!
 2GTHGEV$GCP$WTIGTU
Makes 4-6 burgers

• 2 tbsp flax seed + 6 tbsp water

• 1/2 medium onion, diced
• 3 cloves garlic, minced
• 1 cup mushrooms, diced
• 1.5 cups cooked beans
• 3 tbsp BBQ sauce
• 1 tbsp soy sauce
• 1 cup rolled oats
• 2 slices whole wheat bread toasted
• 1/2 tbsp garlic powder
• 1 tsp paprika

1. Pre-heat oven to 350 degrees F.

2. Mix flax seeds with water and place in fridge.
3. On a medium-sized pan, cook onion until
slightly softened, then add garlic and
mushrooms for 3-5 minutes or until fully
cooked.
4. In a blender, add oats and toasted bread and
blend into flour/crumbs.
5. In a large bowl, mash beans with a fork or
potato masher (or use a blender/food
processor).
6. Add everything including flax egg mixture into
the bowl and mix well.
7. Line baking sheet with parchment paper. Form
burger patties and bake for 15-20 minutes on
one side. Flip and bake for another 10 minutes.
 .GHVQXGT4KEG4KUQVVQ
1 Serving

• 1 tsp olive oil

• 1/4 medium onion, diced
• 2-3 cloves garlic, minced
• 1 tbsp nutritional yeast
• 1 cup cooked rice
• 1.5 cups chopped mushrooms
• 3/4 cup canned coconut milk
• 1/8 cup dry white wine (optional)
• 1/2 cup water

1. In a pan, cook onion with olive oil until

softened then add garlic - cook for a couple of
minutes and add mushrooms. Add a little
water at a time if things start to stick.
2. Cook until mushrooms are softened a bit, then
add the rest of the ingredients.
3. Continue to stir and cook on medium-high heat
until liquid has been absorbed and you’re left
with deliciously creamy concoction. Enjoy!
 6GTK[CMK/WUJTQQO4QNN
Per roll

• 1 cup cooked sushi/short-grain rice

• 1 tsp sugar
• 1/4 tsp salt
• 1 tbsp rice vinegar
• 3/4 cup mushrooms, diced
• 1 tsp garlic powder
• 1 tbsp teriyaki sauce
• 1/4 avocado, long and thin pieces (optional)
• 1 nori sheet

1. Mix together sugar, salt and rice vinegar in a

small bowl until well-dissolved. Add the
mixture into cooked sushi rice and mix well. If
the rice is still warm, cover and refrigerate.
2. On a frying pan, cook mushrooms for a couple
of minutes, add garlic powder and teriyaki
sauce and mix until the mushrooms have
completely cooked.
3. On a nori sheet, spread sushi rice evenly,
leaving a small portion on the top of the nori
sheet untouched.
4. In the middle of the bed of rice, add the
mushroom mixture and avocado horizontally.
5. Dampen the bare portion of the nori sheet
with a little water, then roll the sushi from the
bottom to top. Then seal the roll with the
dampened portion.
6. Wet a sharp knife with water to cut the sushi
roll into bite-sized pieces.
 5RKE[-QTGCP6QHW
2-4 servings

• 1 block of firm or extra firm tofu

• 1 tbsp mild vegetable oil
• 2 cloves garlic, minced
• 1/2 medium onion, diced

Sauce:
• 1.5 tbsp Gochujang (Korean red pepper paste)
• 1 tbsp soy sauce
• 1/3 cup water
• 1 tsp sesame oil
• 1/2 tbsp sugar

1. Cut up tofu into wide and thin squares.

2. Heat oil in a non-stick pan on medium-high heat then place tofu pieces. Cook for around 8-9
minutes on one side, flip and cook for another 5-6 minutes or until each side is golden brown.
3. While tofu is cooking, dice onion and mince garlic. Set aside.
4. In a small bowl, mix sauce ingredients together until well-combined.
5. When tofu is finished, transfer onto a plate.
6. In the same pan on medium-high heat, use the leftover oil (add more if necessary) and cook
onions for a couple of minutes until slightly softened, then add garlic and cook for another 2-4
minutes until slightly browned.
7. Add sauce and tofu back into the pan with the garlic and onion mixture and mix well.
8. Mix around on medium heat until tofu pieces have all been well-coated with sauce and most of
the liquid has dissolved.
9. Serve with rice or noodles.
 %WTT[%JKEMRGC%CMGU
Approx. 8-10 cakes

• 1.5 cups cooked or canned chickpeas

• 4-6 stalks green onion, chopped
• 2/3 cup oats or oat flour
• 1/3 cup water
• 2 tsp sugar
• 1 tsp curry powder
• 1 tsp garlic powder
• 1/2 tsp ground cumin
• 1/2 cup cooked rice
• 1/2 tsp salt
• 1 tbsp oil
• 1/2 lemon (optional)

1. In a food processor or blender, combine

chickpeas, green onions and oats/oat flour
until well-combined.
2. Add mixture into a large mixing bowl and add
water, sugar, curry powder, garlic powder and
cumin. Mix until well-combined.
3. Mix in rice and salt.
4. Shape into 8-10 small cakes.
5. In a large pan, heat oil over medium heat. Add
the cakes and cook on each side for 3-5
minutes or until each side is slightly golden.
6. Squeeze some lemon juice on top of each cake
and serve alone or with rice.
 %TGCO[#UKCPUV[NG2CUVC
Approx. 3-4 servings

• 2 cups pasta (dry)

• 1 tbsp tahini
• 2 tbsp nutritional yeast
• 1/2 tsp mild miso paste
• 1/2 tbsp soy sauce
• 1/2 tbsp garlic powder
• 1/2 tsp dijon mustard
• Juice of half lemon
• Top with ground pepper or toasted sesame
seeds (optional)

1. Cook pasta according to directions and save

about 1 cup of the pasta water before draining.
2. In a small bowl, mix together tahini,
nutritional yeast, miso paste, soy sauce, garlic
powder, dijon mustard and lemon juice.
3. Add the pasta and one cup of pasta water back
into the pot, along with the sauce mixture.
4. Mix together on medium heat and stir until a
creamy sauce has formed.
5. Top with ground pepper and/or toasted sesame
seeds and serve!
 'CU[%WTTKGF2CUVC
Approx. 4 servings

• 4 cups dry pasta

• 2 cups cauliflower florets
• 1.5 tbsp curry powder
• 1 cup coconut milk
• 1/2 tbsp garlic powder
• 1/2 tbsp onion powder
• 1 tsp paprika
• 1/2 tsp salt
• Veggies of choice

1. Boil or steam cauliflower for about 15-20

minutes or until cauliflower is very soft (poke
with fork!)
2. Cook pasta according to directions
3. In a blender, add cooked cauliflower, curry
powder, coconut milk, garlic powder, onion
powder, paprika and salt. Blend until smooth
(add more milk or water if needed to help
blend).
4. Cook other veggies you want to add, then mix
the sauce with cooked pasta.
5. Top with chopped green onion and Sriracha
sauce (optional) and serve!
 /KPK5WUJK4QNNU
Per 1 serving

• 1 cup cooked sushi or short-grain rice

• 1 tbsp rice vinegar
• 2 nori (seaweed) sheets
• 1/2 ripe avocado sliced into thin lengths
• 1/2 bell pepper sliced into thin lengths (optional)
• 1/2 tbsp sesame seeds (optional)
• Soy sauce

1. In a bowl, mix sushi rice and rice vinegar

together.
2. Cut the nori sheets in half and then cut the
halves into half again, to make 4 smaller, even
pieces with one sheet.
3. Add a heaping spoonful of rice onto a mini sheet
and spread, leaving a space on the top edge. Add
a piece of avocado & bell pepper in the middle of
rice bed. Sprinkle a few sesame seeds on top.
4. Roll from bottom up, wet your finger with a little
water and dampen the space on top. Use the
dampened portion to enclose the roll.
5. Repeat with all mini nori sheets.
6. Serve with soy sauce.

Lazy tip: If you don’t have time for this, just take a
mini nori sheet, add a spoonful of rice, place
avocado & bell pepper, roll it with your fingers, dip
it in soy sauce and just pop it in your mouth. Then
repeat…
 %QWUEQWU5CNCF
Per 1 serving

• 3/4 cup dry couscous

• 3/4 cup boiling water
• 1/4 red onion, diced (optional)
• 1 bell pepper, chopped
• 1/4 cucumber, chopped
• 1/2 avocado, chopped
• 2-3 stalks green onions, chopped
• 1/4 cup olives, chopped (optional)
• Juice of 1/2 lemon
• Salt & pepper to taste

1. Add dry couscous and boiling water into a

bowl. Cover and let sit for 5-8 minutes.
2. While couscous is cooking, chop up all the
veggies and olives into small pieces. Feel free
to add whatever veggies you want to!
3. Fluff the couscous with a fork when cooked
and let it cool down for about 10 minutes
before adding the fresh veggies.
4. Add lemon juice, salt & pepper to taste and
mix well together.
5. Serve immediately or store this in the fridge
for 3-4 days and eat it cold.
Cheap Lazy Vegan:
The Recipe Book
© 2016 Rose Lee