{"id":21075,"date":"2017-04-07T00:11:00","date_gmt":"2017-04-06T22:11:00","guid":{"rendered":"http:\/\/luxiders.com.w01cc729.kasserver.com\/easy-vegan-main-courses\/"},"modified":"2017-04-07T00:11:00","modified_gmt":"2017-04-06T22:11:00","slug":"easy-vegan-main-courses","status":"publish","type":"post","link":"https:\/\/luxiders.com\/es\/easy-vegan-main-courses\/","title":{"rendered":"Easy vegan recipes for main courses"},"content":{"rendered":"
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If you have 30 minutes a day, you can eat a healthy and delicious vegan main course. And you have 30 minutes, don’t you? We select for you five our favorite easy vegan recipes. They taste great and bring you health benefits. We can\u2019t wait for you to give it a try. Enjoy your meal!<\/p>\n <\/div>\n <\/div>\n <\/div>\n <\/div>\n <\/section>\n \n\n

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Para recibir el Newsletter de Luxiders Magazine,\u00a0suscr\u00edbete aqu\u00ed<\/a><\/em><\/p>\n <\/div>\n <\/div>\n <\/div>\n <\/section>\n \n\n

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Vegan Tacos<\/h2>\n

Preparation Time:<\/strong> 5 minutes<\/p>\n

Cook Time:<\/strong> 5 minutes<\/p>\n

People<\/strong>: 4<\/p>\n

Ingredients:<\/strong><\/p>\n

4 whole wheat tortillas<\/p>\n

1 grilled corno n the cob, husked<\/p>\n

170 gr. Cooked Black beans<\/p>\n

1 avocado<\/p>\n

120 gr. Cherry tomatoes<\/p>\n

\u00bd red onion,<\/p>\n

2 tablespoon fresh Parsley<\/p>\n

1 teaspoon ground cumin<\/p>\n

4 lime wedges<\/p>\n

Salt and Black pepper<\/p>\n

How to cook:<\/strong><\/p>\n

Assemble your tacos and, over them, distribute all ingredients: corn, black beans, avocado slices, quartered cherry tomatoes, chopped onion and parsley among tortillas. Season with ground cumin, lime juice, salt and freshly ground black pepper.<\/p>\n

Sweet Potato Pumpkin Soup<\/h2>\n

Preparation Time:<\/strong> 5 minutes<\/p>\n

Cook Time:<\/strong> 40 minutes<\/p>\n

People:<\/strong> 4<\/p>\n

Ingredients:<\/strong><\/p>\n

3 medium sweet potatoes, peeled and diced into bit size pieces<\/p>\n

1 onion, diced<\/p>\n

1 orange bell pepper, diced (or any color bell pepper)<\/p>\n

4 cloves garlic, minced<\/p>\n

1 liter Low Sodium Vegetable Broth<\/p>\n

425 gr. pumpkin<\/p>\n

1 Tbsp. curry powder<\/p>\n

Salt & Black pepper<\/p>\n

Extra virgin olive oil<\/p>\n

How to Cook:<\/strong><\/p>\n

Heat a large soup pot over medium heat. Add 2 Tbsp. extra virgin olive oil. To the pot add diced sweet potatoes, onion, bell pepper and a pinch of salt and pepper.<\/p>\n

Saut\u00e9 for 10 minutes, stirring frequently. Add minced garlic, stir and saut\u00e9 for 2 minutes.<\/p>\n

Add the vegetable broth, canned pumpkin, curry powder, salt and pepper. Bring soup to a boil, then cover and reduce heat to a low boil. Cook for 25 minutes, stirring occasionally or until the sweet potato cubes are tender.<\/p>\n

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Vegan Potato Pankakes<\/h2>\n

Preparation Time:<\/strong> 5 minutes<\/p>\n

Cook Time:<\/strong> 10 minutes<\/p>\n

People<\/strong>: 4<\/p>\n

Ingredients:<\/strong><\/p>\n

3\u00a0yukon gold or russet potatoes<\/p>\n

1\/2\u00a0yellow onion<\/p>\n

1\/2\u00a0cup\u00a0all-purpose flour<\/p>\n

2\u00a0green onions<\/p>\n

2\u00a0cloves\u00a0garlic<\/p>\n

1\u00a0jalapeno,\u00a0minced (optional)<\/p>\n

Salt & Black Pepper<\/p>\n

1\/4\u00a0teaspoon\u00a0baking powder<\/p>\n

Oil<\/p>\n

How to Cook:<\/strong><\/p>\n

Add everything to a large bowl and mix well.<\/p>\n

Add about 1 tablespoon of oil to a large skillet or frying pan and put over medium-high heat. When hot, take a handful of the potato mixture and form into a loose patty. The mixture will be very wet and soft.<\/p>\n

Drop the patty directly into the hot pan. Fry a couple of minutes until the bottom is golden brown, then flip and fry on the other side. Repeat with remaining potato mixture until all the batter is used up, adding more oil to the pan as needed.<\/p>\n

Drain the patties on paper towel and enjoy it!<\/p>\n

Spiced Aubergine bake<\/h2>\n

Preparation Time:<\/strong> 15 minutes<\/p>\n

Cook Time:<\/strong> 45-55 minutes<\/p>\n

People:<\/strong> 4<\/p>\n

Ingredients:<\/strong><\/p>\n

4 aubergines, cut into 5mm-1cm slices<\/p>\n

3 tbsp vegetable oil<\/p>\n

2 tbsp coconut oil<\/p>\n

2 large\u00a0onions<\/p>\n

3 garlic cloves, crushed<\/p>\n

1 tbsp black mustard seeds<\/p>\n

\u00bd tbsp\u00a0fenugreek seeds<\/p>\n

1 tbsp\u00a0garam masala<\/p>\n

\u00bc tsp hot chilli powder<\/p>\n

1 cinnamon stick<\/p>\n

1 tsp ground cumin<\/p>\n

1 tsp ground coriander<\/p>\n

2 x 400g cans chopped tomatoes<\/p>\n

200ml\u00a0coconut milk<\/p>\n

sugar<\/p>\n

2 tbsp flaked almonds<\/p>\n

Coriander<\/p>\n

How to Cook:<\/strong><\/p>\n

Heat oven to 220C. Generously brush each aubergine slice with vegetable oil and place in a single layer on a baking tray. Cook on the low shelves for 10 mins, then turn over and cook until they are golden. Reduce the oven to 180C.<\/p>\n

Heat the coconut oil in a wok and add the onions. Cover and sweat on a low heat for about 5 mins until softened. Add the garlic, mustard seeds, fenugreek seeds, garam masala, chilli powder, cinnamon stick, cumin and ground coriander. Cook for a few secs until it starts to smell beautiful and aromatic.<\/p>\n

Pour the chopped tomatoes and coconut milk into the spiced onions and stir well. Check the seasoning and add a little sugar, salt or pepper to taste.<\/p>\n

Spoon a third of the tomato sauce on the bottom of a 2-litre ovenproof dish. Layer with half the aubergine slices. Spoon over a further third of tomato sauce, then the remaining aubergine slices, and finish with the rest of the sauce. Sprinkle over the flaked almonds and coriander (optional), reserving some to serve, and bake for 25-30 mins. Serve garnished with more coriander.<\/p>\n

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Fried Artichokes Over Lemon Pasta<\/h2>\n

Preparation Time:<\/strong> 5 minutes<\/p>\n

Cook Time:<\/strong> 30 minutes<\/p>\n

People<\/strong>: 4<\/p>\n

Ingredients:<\/strong><\/p>\n

1 can artichoke hearts, rinsed drained and dried\u00a0well<\/p>\n

500 gr pasta, cooked according to package directions<\/p>\n

2 tbsp finely minced yellow onion<\/p>\n

1 tbsp minced garlic<\/p>\n

4 tbsp lemon juice<\/p>\n

2 tbsp dry white wine<\/p>\n

2 tbsp capers<\/p>\n

Salt and Black pepper<\/p>\n

Extra virgen Olive oil<\/p>\n

How to Cook:<\/strong><\/p>\n

Add pasta to boiling salted water. Cook as package directions.<\/p>\n

Add about 2tbsp of olive oil to a shallow pan. Turn on medium high heat. When oil is hot add the drained and dried artichoke hearts. \u00a0Allow to cook until golden brown on all sides. \u00a0Remove from oil and place on a paper towel to absorb excess oil. Season lightly with salt and pepper.<\/p>\n

While pasta and artichokes are cooking add 2 tablespoons of the vegan butter to a saute pan over medium heat. \u00a0When butter is melted add the onion, lemon juice and garlic and season with salt and pepper. \u00a0Cook for a few minutes until onion begins to soften. Add the wine and continue to cook for a few minutes stirring to incorporate. Once incorporated add the cold butter, re-season with salt and pepper and whisk to emulsify.<\/p>\n

When the pasta is finished cooking drain in a colander and when ready, add to the sauce. Toss to coat.<\/p>\n

To serve, place pasta in a plate or bowl, top with the artichoke hearts and capers.<\/p>\n

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