Spring is a great time to take advantage of fresh greens and delicate vegetables, adding plenty of flavor to vegan recipes. Many springtime vegan recipes can made a day or two in advance, perfect for Easter dinner.
Vegan White Bean and Black Olive Soup
This tasty soup is low in calories, but high in taste, thanks to the wide variety of ingredients. It can be made ahead of time, perfect for a quick lunch or dinner during the week.
1 cup dry white beans
2 tsp olive oil
1 ¼ cup chopped onion
4 gloves of garlic, minced
½ cup celery , chopped
½ cup carrot, chopped
½ cup red bell pepper, chopped
1/3 cup tomato paste
¼ cup dry red wine
2 cups vegetable broth
2 cups water
1 cup zucchini, chopped
¾ cup pitted kalimata olives, sliced
¼ cup fresh parsley
2 tbsp fresh basil
1 tsp salt
black pepper to taste
1. Wash and soak beans according to instructions on package.
2. Heat oil in sauce pan or Dutch oven over medium-high heat. Add garlic and onion and sauté for five minutes or until lightly browned.
3. Add tomato paste and cook five minutes, stirring constantly.
4. Add wine, broth, water and beans to the pan. Bring to a boil.
5. Cover and reduce heat to medium-low. Let simmer for 1 ½ hours or until beans are tender.
6. Add remaining ingredients and serve.
Makes 7 (1 cup) servings. 183 calories per serving and 3.7 grams of fat.
Vegan Tomato and White Bean Salad
This side dish is bursting with the flavors of Italy, slightly reminiscent of a traditional tomato bruschetta. This recipe can be made right before serving or a day or two in advance.
1 ½ pounds mixed cherry tomatoes
2 tsp minced garlic
2 tbsp capers or diced black olives
1 tbsp olive oil
1 tsp red wine vinegar
¼ cup diced red onion
1 (15 oz) can cannelloni beans, rinsed and drained.
¼ cup flat-leaf parsley leaves
1. Cut the tomatoes in half and combine them in a mixing bowl with garlic, capers/olives and red wine vinegar.
2. Let marinate for 30 minutes, stirring occasionally.
3. Add beans and red onion to the tomato mixture and serve.
Vegan Greek Green Beans
Also known as fashoulakia, this traditional Mediterranean side dish is typically served at room temperature, rather than warm. Beans should be soft, not crisp.
2 tbsp olive oil
1 cup chopped onion
1/3 cup chopped fresh parsley
1 tbsp chopped fresh mint
1 tbsp chopped fresh dill
2 cloves of garlic, minced
2 pounds of fresh green beans, trimmed on ends
½ tsp salt
½ tsp black pepper
2 (14 oz) cans of stewed tomatoes (look for ones without salt added), undrained.
1. Heat oil in stockpot over medium-high heat. Sauté onion until golden brown.
2. Add herbs and garlic, sautéing for 3-4 minutes.
3. Add beans and remaining ingredients, bring to a boil.
4. Cover, reduce heat to medium-low and let simmer for 30 minutes.
5. Cool until room temperature and serve.
Makes 8 (1 cup) servings. 105 calories per serving and 3.7 grams of fat.