Vegan Recipes from Cassie Howard (2024)

Author: Vegan Insanity

Recipe type: Pizza

Serves: 4 servings

Ingredients

Marinara Sauce

• 1 cup sun-dried tomatoes, not packed in oil
• 1 cup chopped tomato
• ½ chopped cucumber
• 1 garlic clove
• 3 tbsp olive oil
• 1 tbsp balsamic vinegar
• 1 tbsp nutritional yeast
• ¼ tsp thyme
• 1 tsp oregano
• 1 cup water
• ¼-1/2 tsp salt

Cauliflower Crust

• 1½ cups cauliflower florets
• 2 tbsp ground flax seeds
• 6 tbsp water
• ½ cup almond meal
• ½ tsp salt
• ½ tsp garlic powder
• ¼ tsp basil
• ¼ tsp oregano

Instructions

Marinara Sauce

1. Soak your sun-dried tomatoes for at least 2 hours, then drain.
2. Add all marinara ingredients to a food processor or blender and process/blend until combined.

Cauliflower Crust

1. Preheat oven to 350F. Line a baking sheet with parchment paper or a non-stick mat. Set aside.
2. Place the cauliflower into a food processor (you may need to do this in batches, depending on how large your food processor is) and pulse until you get a rice-like texture.
3. Add the cauliflower rice into a large pot, cover with water and bring to a boil. Cover, reduce heat to low, and cook for about 5 minutes. Drain the cauliflower rice and allow to cool completely.
4. Once cooled, the the cauliflower rice and transfer to a large, clean dishtowel. Wrap it up and squeeze out as much of the remaining liquid as you can. The more, the better.
5. Mix together 2 tablespoons ground flax seeds with 6 tablespoons water and set aside to thicken.
6. Add the cauliflower to a large bowl, then add in the chia seeds, almond meal, salt, garlic, basil, oregano and flax egg. Mix well, then divide the mixture into about 12 balls. Form those balls into small pizzas and place on the baking sheet. Press together well so that the crust stays together when baking.
7. Bake for about 15 minutes, or until the top is dry and golden brown. Flip, and bake another 5-10 minutes.
8. Then, add your toppings and return to the oven for another 5-10 minutes, or until everything is nice and warm.

Author: Vegan Insanity

Recipe type: Entree, Lunch

Serves: 4

Ingredients

• 4 cloves garlic, chopped
• 1 small yellow onion, minced
• 4 medium carrots, chopped
• 4 celery stalks, chopped
• 3 tbsp olive oil
• 2 cups green or brown lentils, uncooked (I used brown)
• 1 tsp cumin
• ½ tsp coriander
• 8 cups vegetable broth
• 1 large bay leaf
• 2 whole sprigs fresh thyme
• 1 cup chopped spinach
• ½ cup chopped tomatoes
• Salt & pepper, to taste

Instructions

1. Heat olive oil in a large pot over medium heat.
2. Add in the onion, carrots, celery and garlic, and cook until tender and browned.
3. Add the lentils, cumin, coriander, broth, bay leaf and fresh thyme. Give it all a good mix, then add lid and simmer over low heat until the lentils are tender, 30-40 minutes.
4. Remove the bay leaf and thyme, and add in the chopped spinach and tomatoes. Cook for 3-4 minutes, or until spinach has wilted.
5. season with salt and pepper, and serve, with some fresh parsley on top for colour (if desired).

Author: Vegan Insanity

Recipe type: Soup

Serves: 4-6

Ingredients

• 1 medium butternut squash
• 2 large carrots, chopped
• 1 large yellow onion, peeled and chopped
• ½ cup cooked chickpeas
• 6-8 garlic cloves, peeled and smashed
• 2-3 cups vegetable broth
• 1 cup non-dairy milk (I used almond milk)
• 1½ tsp salt
• ¾ tsp freshly ground black pepper
• ½ tsp basil

Instructions

1. Preheat oven to 400F.
2. Cut the squash in half and scoop out the seeds (you can throw them out or save them for roasting later). Drizzle with 1 tsp olive oil, and place the squash cut-side down on a large baking sheet. Bake for 30-40 minutes, or until you can easily pierce the middle of the squash with minimal resistance.
3. While the squash is cooking, line another large baking sheet with parchment paper or a non-stick mat. Add the chopped carrots and onion, chickpeas, and the smashed garlic. Separate the chickpeas from everything else, since they will not be going in the soup. I put them on the left side of my baking sheet and everything else was on the right. Drizzle with ½ tbsp olive oil and bake for 20-30 minutes, or until tender.
4. Once everything is cooked, add it all (except the chickpeas!) to a large pot over low-medium heat. Add broth and milk, and use an immersion blender to blend until the soup reaches your desired consistency.
5. Add spices, stir, and simmer 5-10 minutes. Serve warm, topped with roasted chickpeas.

Author: Vegan Insanity

Recipe type: Entree

Serves: 2

Ingredients

Marinade

• 2 tsp cornstarch
• ½ cup orange juice
• 1 tsp orange zest
• 1 tsp red pepper flakes
• 3 tbsp tamari
• 1 tbsp maple syrup
• 1½ tbsp apple cider vinegar
• 2 medium garlic cloves, minced
• 1 tbsp sesame oil
• ¼ tsp sea salt
• 1 lb extra-firm tofu, sliced into ¼ inch pieces

Rice Bowl

• Sliced green onions, for garnish
• 1½ tbsp sesame seeds
• 1 cup kale, chopped
• 2 large garlic cloves, minced
• 1 tbsp olive oil
• 2 cups cooked brown rice

Instructions

1. Preheat oven to 400F.
2. Add cornstarch and water in a small bowl until the cornstarch is fully disolved. Set aside.
3. In an 9x9 inch baking dish, add orange juice, orange zest, red pepper flakes, tamari, maple syrup, vinegar, garlic, sesame oil, salt and pepper, and the cornstarch & water mixture. Stir to combine .
4. Add tofu coat it with the marinade. Cover and refrigerate 30-60 minutes.
5. To bake, cover with foil and bake for 30 minutes, flipping the tofu over halfway through cooking time.

Rice Bowl

1. While the tofu is cooking, heat a large pan over medium heat. Once warmed, add your olive oil, then the minced garlic. Cook for 1-2 minutes, or until the garlic is lightly browned. Add in the kale and cook until wilted, another 2-3 minutes. Remove from heat and set aside.
2. In a bowl or on a plate, add rice, then the kale, then the tofu. Sprinkle with green onions and sesame seeds. Enjoy!

Author: Vegan Insanity

Recipe type: Main Dish

Serves: 4 Servings

Ingredients

Enchilada Sauce

• 2 tbsp extra virgin olive oil
• 2 tbsp flour (I used kamut flour)
• 1 tsp garlic powder
• 1 tbsp oregano
• 4 tbsp chili powder
• ½ tsp salt
• 1 tbsp tomato paste
• 2 cups vegetable broth

Cashew Cream

• ⅓ cup raw cashews
• 2 tbsp lemon juice
• 1 garlic clove
• ¼ cup water
• ½ tsp salt
• ¼ tsp freshly ground black pepper

Filling

• ½ tbsp extra virgin olive oil
• 1 small yellow onion, diced
• 1 small bell pepper, diced (I used red)
• 1 small zucchini, diced
• 1½ cups cooked black beans (or 1 15oz can)
• ½ cup corn kernels
• ¼ sliced olives (I used black olives)
• 3-4 green onions, sliced
• ½ cup chopped cilantro or parsley (I used parsley)
• Salt & pepper, to taste
• 8 flour or corn tortillas (I used flour tortillas)

Instructions

Enchilada Sauce

1. In a small pot, heat your oil until warm, over low heat, then add in the flour and whisk until there are no clumps remaining. At that point, you can add in your spices, tomato paste and vegetable broth. Whisk until smooth. Simmer for about 10 minutes, or until thickened.

Cashew Cream

1. Add all ingredients to a food processor or high-powered blender and process/blend until very smooth.

Filling

1. Add your oil to a large pan, over medium heat. Once warmed, add in your diced onion, and cook until softened, about 5 minutes.
2. Then, add in the bell pepper and zucchini. Cook for another 5 minutes, or until softened.
3. Add in your cooked black beans and corn, until it's all warmed through. Season with salt and pepper. Remove the pan from heat and set aside.
4. Preheat your oven to 350F and add a big ladle-full of enchilada sauce to the bottom of a 9x13 baking dish.
5. Add about 2 tablespoons of veggies to a tortilla, top with olives, green onion and cilantro/parsley. Roll it up tightly, and place seam-side down in your baking dish. Repeat with remaining tortillas.
6. Pour the enchilada sauce over your enchiladas, making sure to cover everything well.
7. Cover the baking dish with foil, and bake for 15-20 minutes, or until the sauce is bubbling around the edges.
8. Serve with a drizzle of cashew cream, chopped cilantro/parsley, and a few more green onions on top.

Author: Vegan Insanity

Recipe type: Sides

Serves: 3-4 sides

Ingredients

• 1 medium delicata squash
• ½ tbsp extra virgin olive oil
• ½ tsp salt (add more or less, to taste)
• ½ tsp freshly ground black pepper (add more or less, to taste)

Instructions

1. Preheat oven to 375F.
2. Wash the squash, then slice off the stem, and cut the squash in half, length-wise. Do not remove the skin. Remove and discard the seeds (or you can save them and roast them for a snack!). Slice squash into half-moon shapes, about ½ inch thick.
3. Spread your squash out on a large baking sheet. Add the oil, salt & pepper, and mix well, with your hands, until every half-moon is covered.
4. Bake in the pre-heated oven for about 20 minutes, flipping halfway through the cooking time, or until the squash has browned and you can easily pierce it with a fork or knife.
5. Serve hot!

Author: Vegan Insanity

Recipe type: Pasta

Serves: 4

Ingredients

• 4 cups elbow macaroni
• 1 large head cauliflower, chopped
• 2 large carrots, peeled and chopped
• ½ cup nutritional yeast
• ⅓ cup extra virgin olive oil
• ⅓ cup water
• 1 tbsp lemon juice
• ½ tsp onion powder
• ½ tsp garlic powder
• 1½ tsp salt
• ¼ tsp freshly ground black pepper
• Paprika, as garnish (optional)
• Vegan parmesan cheese (optional)

Instructions

1. Cook pasta according to package directions, drain, and set aside.
2. Fill a large pot with water, and bring to a boil. Add in the chopped cauliflower and carrots. Cook for 10-15 minutes, or until softened. Drain, and add to a food processor or high speed blender.
3. Add in the oil, water, lemon juice, nutritional yeast, onion powder, garlic powder, salt and pepper. Process/blend until smooth.
4. Add cheese sauce to your pot full of drained pasta and mix well.
5. Serve, with a sprinkle of vegan parmesan cheese and some paprika, if desired.

Author: Vegan Insanity

Recipe type: Sides

Serves: 4-6

Ingredients

• 1 small spaghetti squash
• 3 tbsp vegan butter (I used Earth Balance)
• 2 large garlic cloves, minced
• ¼ cup fresh minced basil
• ½ tsp salt
• ¼ tsp freshly ground black pepper
• ¼ cup vegan parmesan cheese

Instructions

1. Preheat oven to 375F. Pierce the squash a few times to let steam escape while it cooks. Bake for about 1 hour, or until you can easily pierce it wish a sharp knife. Allow to cool for about 15 minutes.
2. Cut squash in half, lengthwise, and remove the seeds. Set aside for roasting or just toss them in your compost. Using a fork, scrape the squash. You should be able to easily get long strands that look like spaghetti. Set aside.
3. Heat a large pan over low-medium heat. Once warmed, add in the vegan butter and minced garlic. Cook for about 2 minutes, or until garlic is very lightly browned. Add in the fresh basil, salt, pepper, and spaghetti squash. Mix well.
4. Add in the vegan parmesan cheese, mix well, and adjust salt & pepper, if necessary.
5. Serve. I find it to be a bit too heavy for main dish, but it works great as a side or a small lunch, alongside a crisp, green salad or other roasted veggies.