Celebrating Veganuary With Flavor
Participating in Veganuary gives us the opportunity to celebrate life and love, whether animal or human. People everywhere, even non-vegans, have been taking advantage of typical New Year’s resolutions to eat healthier. Plus, it’s easier than you think to convert your favorite carnivore recipes to a healthier plant-based version.
When I first heard about Veganuary, I was intrigued, though doubtful. While I love my steak and fried chicken, I do admit I need more plants in my diet. And even if you don’t plan on going vegan, this is the perfect time to reduce the amount of animal products in your diet.
Now for those New Year’s resolutions for a new, healthier you. The nice thing about participating in a campaign is the moral support you get from literally thousands of people. So go for it!
What Veganuary Is About
Matthew Glover and his wife Jane Land established the nonprofit organization in 2014 to encourage people to try a vegan diet for just 31 days, the month of January. Thanks to their efforts and those who support them, thousands of vegan products are now available in mainstream stores. They promote a plant-based diet as a way to protect the environment, prevent animal suffering, and improve health.
Tips for Converting Recipes
- Be reasonable in your expectations. Angel food cake made with about a dozen egg whites is not the place to start. However, brownies are an easy fix.
- Aquafaba is a miracle ingredient that can replace eggs and oil. While the liquid from most beans works fine, chickpea water is most common because of its neutral flavor and color.
- Mushrooms and eggplant can have a similar texture to meat, chicken, and even fish. I made shredded “chicken” with king oyster mushrooms, and not one person complained.
- Umami bombs help out with the flavor. Mushroom powder, soy sauce, tamari, coconut amino acids, tomato paste, and miso (dark and light) all add meaty goodness to animal-friendly recipes.
- Seafood flavors can be replaced with sea vegetables. Dulce, nori, kombu, and wakame add that seafoody flavor. Ume plum vinegar also has briny vibes that can mimic seafood.
- Plant-based milks (almond, oat, soy, etc.) are easy to make at home. Coconut milk has saturated fat, so use it responsibly.
- Bananas have what it takes to replace the oil and eggs in a lot of recipes. Yes, you’ll have the banana flavor, but that’s a good thing, right?
Amazing Vegan-Friendly Recipes
Condiments
1. Mayonnaise
Here’s a recipe where you can use aquafaba. Drain your chickpeas, then instead of throwing out the liquid, simmer until it reduces by about half (it takes me 5-8 minutes). Chill it, then replace the egg in my recipe with ¼ cup of the reduced aquafaba and 4-5 chickpeas. Blend all the ingredients with an immersion blender until smooth.
2. Remoulade
Turn your plant-based mayo into remoulade with a few seasonings and a vegan version of Worcestershire sauce.
3. Honey Mustard Dressing
Take an already tasty salad over the top using your vegan mayo. Drizzle it over your huge, healthy salad and enjoy!
4. More Salad Dressings
Thousand Island dressing just needs vegan mayo to make the switch. I love coleslaw, and have several recipes for it. The dressing is the secret. For creamy coleslaw, use vegan mayo and plant-based yogurt, but my Caribbean and vinegar slaw dressings don’t need any tweaks.
Appetizers
5. Kachumbari
Take avocado toast over the top with this satisfying salad—top tomato slices or toast with mashed avocados and this salad for breakfast or an appetizer plate.
6. Curry Chickpea Doubles
Use vegetable bouillon and broth for a delicious Caribbean street food classic. See, that was an easy fix.
7. Koki Beans
One of my favorite African street food recipes is naturally vegan and packed with protein from black eyed peas.
8. Roasted Chickpeas
Satisfy the crunchy snack craving with a healthy, high-protein recipe. Swap out the Doritos and potato chips with two versions of roasted chickpeas, one savory and the other sweet.
9. Hummus
The classic vegan dip that goes with pita bread, chips, and fresh vegetable sticks. Quick tip: if you want to make the chickpeas from scratch, cook them with a teaspoon of baking soda in the water. Most of the skins will float off, and the beans get softer.
10. Falafel
I can’t resist getting falafel anytime we go to a Middle Eastern restaurant. Celebrate this Veganuary by making your own. Stuff them into a pita and top them with diced cucumber and dill sauce (with vegan mayo and sour cream) for a spectacular lunch.
Main Course
11. Instant Pot Black Beans
This main course recipe is so satisfying, you won’t miss the meat. Serve it over quinoa for a higher-protein dinner.
12. Black-Eyed Pea Salad
This hearty salad is perfect for hot summer days. Even better, you can make it the day before and let the flavors develop.
13. Ethiopian Lentil Stew
Make the spiced ghee with coconut oil for a hearty and nourishing vegan stew. Plus, lentil stew freezes well if you want to make a double batch and freeze one for later. Serve it up with collard greens and injera for a complete meal.
14. Pigeon Peas and Rice
A classic vegan combination spiced up with Jamaican style. Make it even more filling with parboiled brown rice.
15. Jamaican Rice and Beans
There are as many rice and beans recipes as there are days of the week (probably more). So there’s absolutely no need to get food boredom.
16. Chickpea Curry
Curry isn’t just mouthwateringly good, it’s good for you, too. Enjoy Asian and Caribbean vibes with garbanzos.
17. Githeri (Beans and Corn)
Though beans are typically served with rice, corn is another satisfying grain that goes well with them.
Sides
18. Chakalaka
While many of us serve this as a relish, it could make a filling main course. It loves to spice up impossible meat and eggplant steaks.
19. Tomato Basil Soup
Replace the cream with coconut cream (already noted in the recipe), and you’re good to go. Vegan Parm is optional. This soul-warming soup pairs perfectly with a grilled cheese sandwich made with plant-based cheese.
20. California Spaghetti Salad
A refreshing pasta salad for those hot summer days. Replace the Parmesan with a vegan version, or leave it out altogether.
21. Honey Glazed Carrots
Leave out the butter and just use olive oil for the perfect veggie side. And if you don’t use honey, maple syrup works fine.
22. Kale Salad
Can you get healthier than kale? Lentils up the protein, so just add your favorite vegan dressing for a fantastic salad.
23. Sauteed Brussels Sprouts
Replace butter with olive oil for a super foods side your family will love.
24. Jollof Rice
Replacing the bouillon and broth with the vegetable version makes an easy swap for a Veganuary-friendly recipe.
25. Mashed Sweet Potatoes With Avocados
This filling side boasts healthy fats and boocoos nutrition. It is definitely my favorite Veganuary recipe.
Veganuary Desserts
26. Banana Fritters
A traditional African treat that calms the craving for sweets. Besides, who doesn’t want another option to use up those bananas that are ripening faster than expected?
27. Fried Apples
Replace the butter with a vegan version and enjoy a scoop of nice cream over tender fried apples. You could do the same thing with pears, peaches, and pineapple.
