Eat Vegan: 3 Delicious Recipes for a Main Course

Recipes for a vegan main course don’t have to be complicated. You can read in our article how you can easily conjure up a delicious dish with healthy food.

Vegan Main Course 1: Tofu Burger

You need:

1/2 tofu, 1 onion (diced), 3 spring onions (diced), 2 tbsp grain germ, 2 tbsp flour, 2 tbsp garlic powder, 2 tbsp soy sauce, pepper, and oil for frying

  • Pat the tofu dry to squeeze out excess liquid. In a large bowl, gently mash the tofu into small crumbles.
  • Mix the diced onion, spring onions, corn germ, flour, garlic powder, soy sauce, and a pinch of pepper with the tofu. Mix vigorously until you get a mass.
  • Gently squeeze the mixture to form burger patties about 3cm thick. Heat the oil in a large skillet over medium-high heat and fry the patties until lightly golden and crispy, about 5 to 6 minutes on each side.
  • Enjoy the vegan burger patties just like that, with a vegan dip, or arrange them as a burger with vegan burger buns, lettuce, tomatoes, and delicious avocado cream.

Vegan Main Course 2: Quinoa Salad

You need:

1 cup uncooked quinoa, 2 glasses water, 400g canned chickpeas, 1 cucumber (sliced), 1 red bell pepper (chopped), 85g red onion, 125g parsley (chopped), 4 tablespoons olive oil, lemon juice (from 2- 3 lemons), 1 tbsp red wine vinegar, 2 cloves of garlic (pressed), 1/2 tbsp salt, a pinch of pepper

  • In a medium saucepan, combine the rinsed quinoa with the water. Bring the mixture to a boil over medium-high heat, then reduce the heat to maintain a gentle simmer. Cook until the quinoa has absorbed all the water, reducing the heat over time, about 15 minutes. Remove from the heat, cover, and let the quinoa rest for 5 minutes to give it time to fluff up.
  • In a large bowl, mix together chickpeas, cucumber, bell pepper, onion, and parsley. In another, smaller bowl, whisk together olive oil, lemon juice, vinegar, garlic, and salt.
  • Once the quinoa has mostly cooled, transfer it to the serving bowl and drizzle the dressing over it. Shake until everything is well mixed. Season with black pepper to taste and add an extra pinch of salt if needed.
  • For the best flavor, let the salad sit for about 5 to 10 minutes before serving.

Vegan Main Course 3: Lentil Bolognese

You need:

100g dried green lentils, 1 tbsp olive oil, 1 onion (chopped), 1 carrot (chopped), 1 stick of celery (chopped), 3 cloves of garlic (finely chopped), 1 tbsp dried basil, 1 tbsp dried oregano, 1 tbsp maple syrup, 1 can tomato passata, 2 1/2 glasses of water, sea salt

  • In a large saucepan, heat the olive oil over medium-high heat. Sauté onion, carrot, and celery until soft. Add the garlic, basil, oregano, and red pepper flakes and stir briefly.
  • Add the lentils, maple syrup, tomato passata, water, and 1 teaspoon salt to the vegetables. Stir well and bring the liquid to a boil. Once it begins to boil, reduce the heat. Let the sauce simmer, uncovered until the lentils are tender (about 40 to 45 minutes). Stir occasionally to make sure nothing sticks to the bottom of the pot.
  • The lentils are done when they can be easily pressed against the side of the pot with a fork. Season the sauce with additional salt. You can also brighten the sauce with a squeeze of fresh lemon or a dash of balsamic vinegar.
  • Serve the vegan bolognese with pasta of your choice. By the way: The sauce can be stored in the fridge for up to a week.
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Written by John Myers

Professional Chef with 25 years of industry experience at the highest levels. Restaurant owner. Beverage Director with experience creating world-class nationally recognized cocktail programs. Food writer with a distinctive Chef-driven voice and point of view.

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