5 QUICK AND EASY

VEGAN MEALS
MADE WITH EVERYDAY
INGREDIENTS

+ COMPLETE SHOPPING LIST

Monica Davis
 Welcome
This is your guide to 5 easy vegan dinner recipes that can be made from
ingredients that you can find at most grocery stores. These are simple meals that
don't require many tools, cooking skills, or special ingredients.

When you are new to cooking vegan meals, the task of finding recipes that work
for your family can be difficult. Learning about new specialty vegan ingredients
can be overwhelming, so I want to give some great basics to get you started. (You
can find all of my easy vegan meals on my website, here.)

It is my hope that if you have a few great meals like these in your wheelhouse, you
will be able to maintain a vegan lifestyle long-term.

I have been vegan for over 22 years and have raised 2 teenage boys vegan since
birth. These are 5 of our favorite meals that we eat regularly. They have been
tested on countless non-vegan family members and friends that also love these
dinners.

These are family-friendly meals that serve 4 (and sometimes have leftovers for
lunches the next day.) They have a variety of vegetables and plant-based protein,
but they are also realistic "normal" meals that aren't so healthy that your family
won't eat them.

I have also included a shopping list for your convenience.

Copyright Note: These recipes are my intellectual property that I share with my subscribers.
Please do not photocopy, share, distribute, or profit from these recipes. If you think your
friends and family would enjoy them, please direct them to thehiddenveggies.com to sign up.

I hope these recipes help get you started or keep you going
on your vegan journey.

Monica Davis

With spinach and mushrooms.
SERVINGS: 4 KCAL: 420
INGREDIENTS
2 tablespoons olive oil or 2
tablespoons broth for oil-
free
2 cups mushrooms sliced
(and/or vegan meat
product like vegan sausage
or chicken.)
2-3 cloves garlic minced
1/4 teaspoon salt
2 1/4 cups orzo pasta (this is
a 16 oz box of orzo)
6 1/2 cups vegetable broth
or water or a combination of
both
6 cups baby spinach or kale
1/4 cup lemon juice or the
juice of 2 lemons
1 dash salt and pepper to
taste
Lemony Orzo
PREP + COOKING TIME: 20 MIN
DIRECTIONS
1. Sauté sliced mushrooms in 2 tablespoons of
olive oil and sprinkle with 1/4 teaspoon of salt
for about 3-5 minutes until they release their
juices. (Or if using a vegan meat substitute sauté
until heated through.)
2. Add 2-3 cloves of fresh minced garlic to the
mushrooms and cook for 1 more minute.
3. Add a 16 oz package of orzo pasta to the
mushrooms and stir well to coat the orzo. Then
add 1 cup of broth and stir again.
4. Continue stirring frequently over medium heat
adding the 5 1/2 cups of additional broth 1 cup
at a time until a total of 6 1/2 cups of broth have
been used and your orzo is creamy. (This will
take about 10-12 minutes.)
5. Once all of the broth is absorbed, add the baby
spinach and cover with a lid.
6. Let it sit for about 2-3 minutes to allow the
spinach to wilt, then add the juice of 2 lemons
and stir well.

With peppers and mushrooms.
SERVINGS: 4 KCAL: 546
INGREDIENTS
2 tablespoons olive oil
1 medium red onion peeled
and sliced into thin strips
2 cups bell peppers washed
and cut into long thin slices
or 1 (8oz) bag of frozen
chopped peppers.
1 small zucchini washed and
cut into long thin slices
2 portabella mushroom caps
washed and cut into long
thin slices
1 package of vegan chicken
strips (optional)
2-3 teaspoons fajita or taco
seasoning
salt to taste
Optional
1 dash cayenne pepper
(optional for spicy fajitas)
avocado or guacamole
vegan sour cream
garlic cilantro sauce
salsa
Fajitas
PREP + COOKING TIME: 20 MIN
DIRECTIONS
1. Slice your choice of veggies into long thin slices.
2. Add 2 tbsp of oil to the bottom of a frying pan.
3. Turn the heat to medium-low and add the sliced
onion. Sauté the onion for about 3- 5 minutes
until they are slightly translucent.
4. Toss in all of the rest of the veggies (peppers,
portabella mushrooms, zucchini, etc...) that you
want in your fajitas and give them a stir.
5. Toss in optional vegan chicken strips if desired
and let them cook with the vegetables.
6. Sprinkle your veggies with fajita seasoning and
continue to stir frequently for about 5 more
minutes until all of the veggies are slightly soft,
but not mushy.
7. Salt to taste and use a sprinkle of cayenne to spice
it up if you like it hot. (Many fajita seasoning
mixes contain salt, so be careful not to over-salt
the veggies).
Assemble your fajitas
1. Put about a ¾ cup of cooked veggies in the center
of a tortilla.
2. Top your fajitas with vegan sour cream,
guacamole, cilantro, lime, or salsa.
3. Fold up the bottom inch and roll up the tortilla
into a burrito shape and you're done!
 Fried Gnocchi
With veggies and fresh basil.
SERVINGS: 4 KCAL: 458
INGREDIENTS
1 (16 oz) package of vegan
gnocchi (about 2 cups)
3 tablespoons olive oil
(divided)
1 small red onion
2 cloves of garlic
1 cup red bell pepper
(diced)
2 cups mushrooms sliced
2 cups cherry tomatoes
(halved)
4 cups baby spinach
1/4 cup vegan pesto (or a
large handful of chopped
basil and 2 tbsp extra olive
oil)
PREP + COOKING TIME: 20 MIN
DIRECTIONS
1. Heat a large pot of salted water until it comes to
a boil. (Enough water so that all of the gnocchi
have room to expand and float to the top.)
2. In a large bowl, break apart the packaged
uncooked gnocchi so that it is not stuck together
then add it to the boiling water.
3. Boil the gnocchi for about 3 minutes until it
floats to the top, then use a slotted spoon and
scoop the cooked pillowy gnocchi out of the
boiling water and place it into a skillet with 2
tablespoons of olive oil.
4. Fry the boiled gnocchi in a skillet for about 10-12
minutes until golden brown stirring frequently
so it doesn't burn. Then place the gnocchi in a
bowl while you sauté your vegetables.
5. Add another tablespoon of olive oil to the frying
pan and sauté the onions over medium-low heat
for 3 minutes, then add the red bell pepper, sliced
mushrooms, and minced garlic then sauté for 3-4
more minutes until slightly tender.
6. Add 2 cups of sliced cherry tomatoes and 4 cups
of baby spinach and cover for about 2-3 minutes
to allow the spinach to wilt.
7. Add 1/4 cup of vegan pesto and stir well, then
add the fried gnocchi back into the frying pan
and mix well with the pesto and veggies.
 Mexican Rice
Perfect for rice bowls or burritos.
SERVINGS: 4 KCAL: 536
INGREDIENTS
1 tablespoon olive oil or any
cooking oil you choose
1 medium onion (about 1 cup)
1 medium zucchini (about 1
1/2 cups)
1 teaspoon cumin
1/2 teaspoon salt
1/2 teaspoon chile powder
1 1/2 cups (1 can) black
beans or any beans of
choice
1 cup corn
2 cups (16 oz) salsa
1 3/4 cups basmati rice
3 cups water (or vegetable
broth)
PREP + COOKING TIME: 30 MIN
DIRECTIONS
1. Peel and dice a medium-sized onion and sauté it
in 1 tablespoon of cooking oil over low heat for
about 5 minutes until it's translucent.
2. Add 1 medium zucchini diced into small pieces to
the pot and sprinkle it with 1 teaspoon cumin, 1/2
teaspoon of salt, and 1/2 teaspoon Chile powder
(or use 2 teaspoons taco seasoning mix.)
3. Continue to sauté for another 3 minutes, then
add 1 can of beans (drained and rinsed) 1 cup of
corn, and a 16 oz jar of salsa.
4. Rince 1 3/4 cup of basmati rice (or any long grain
rice) until the water runs clear, then add it to the
pot with 3 cups of water (or vegetable broth).
5. Give it a good stir, then allow it to cook on
medium-low for about 10 minutes until the
liquid drops just below the level of the rice and
veggies. Then cover with a lid and turn the heat
to low for 5 minutes.
6. After it cooks on low for 5 minutes, turn off the
heat and allow it to sit untouched for 10 minutes.
(Don't take off the lid to peek at it and don't stir it
again, just let it sit.)
7. After at least 10 minutes fluff the rice pilaf with a
fork and serve warm with your favorite
toppings.
8. Serve in a bowl, wrapped in a burrito, or in a taco
shell.
 Vegan Haluski
Buttered noodles and cabbage
SERVINGS: 4 KCAL: 688
INGREDIENTS
2 tablespoons canola oil or
vegan butter or light oil
1 large, sweet onion
2 medium carrots peeled
and shredded
6 cups shredded cabbage
about 1 small head
1/2 teaspoon garlic powder
1/2 teaspoon salt
1/2 teaspoon fresh ground
pepper or more to taste
1 (14 oz) container tofu
optional
16 oz wide noodles (or bean
thread noodles for GF)
1/4 cup vegan butter
PREP + COOKING TIME: 25 MIN
DIRECTIONS
1. Boil your noodles according to package
directions, drain and rinse.
2. While the noodles are cooking, slice onion into
long thin slices.
3. Put oil in the bottom of a large pot and add the
onion, sprinkle with a little salt, and cook on low
for about 8 minutes until the onion starts to look
translucent.
4. Cut the cabbage into long skinny pieces about
1/8 of an inch wide, while the onions are
cooking.
5. Shred the carrots into small pieces with a grater
or food processor.
6. Add the cabbage and carrots, sprinkle with salt
and pepper, and turn up the heat to medium.
7. Add tofu if desired. Drain, press and crumble a
pound of tofu into the pot.
8. Add the garlic powder then cook for about 10
minutes stirring frequently until the cabbage
wilts down and loses its bright color.
9. Rinse the noodles again to make them wet and
avoid sticking to each other.
10. Add the noodles and 1/4 cup butter to the pot
and mix well and cook for another minute or 2
until all the butter has melted and is coating the
noodles and veggies. Add salt and fresh ground
pepper to taste and serve hot.
 Grocery List
LEMONY ORZO
orzo shaped pasta (16 oz)
1 (8 oz) pack of mushrooms
1 large bag baby spinach
6 1/2 cups broth
2 lemons
(Optional) vegan chicken
strips
FAJITAS
3 bell peppers
1 red onion
2 portabella mushrooms
1 pack of large tortillas
1 small zucchini
fajita (or taco) seasoning
Toppings: (avocado, guac, vegan sour
cream, salsa, lime, cilantro))

GNOCCHI MEXICAN RICE

1 package gnocchi basmati rice
1 red onion 1 onion
1 red bell pepper 1 zucchini
1 (8 oz) pack of mushrooms cumin & Chile powder
1 large bag baby spinach 1 (16oz) jar salsa
1 pack cherry tomatoes 1 can black beans
basil or vegan pesto small bag of frozen corn
olive oil vegetable broth

HALUSKI OPTIONAL
1 package wide noodles salt and pepper
neutral-flavored oil neutral flavored oil
1 sweet onion red pepper flakes

1 cabbage (or a bag of garlic/ garlic powder

shredded cabbage) vegan chicken strips (can
carrots be added to any meal)
1 package firm tofu
vegan butter