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We hope you will enjoy our easy and delicious vegan recipes.

Super Soup
Vegan Eggrolls
Grilled Eggplant
Vegan Meatballs with Black Currant Glaze
Black-Eyed Pea Soba Salad
Peach Polenta Salad
Blueberry Quinoa Summer Salad
Easy Vegan Paella
Jean Marie's Creamy Artichoke Dip
Grilled "Cheese" Sandwich
Pumpkin Pancakes
Jean Marie's Vegan Goulash
California Cannellini Beans
Lentils With Artichokes
Garbanzo Bean Crepes
Glazed Tofu
Veg Taco
Vegan Barbecue with Beans
Lentil Soup
Split Pea Soup
Glazed Tempeh
Beans & Polenta Salad
Soy Chicken Salad

Vegan EggrollsSUPER SOUP
(Serves 4)

1 box (32 fl.oz.) Trader Joe's Creamy Corn & Roasted Pepper Soup
1 can garbanzo beans
BBQ sauce
2 cups cooked farro
1 large sweet potato (baked)
1 small butternut squash (baked)
2 tsp. dill
2 tbsp. currants

All ingredients are precooked. Parboiled farro is available at Trader Joe's--otherwise, needs overnight soaking. Drain the garbanzo beans and soaked them in your favorite BBQ sauce for about 15 minutes to flavor them--discard the sauce afterwards. Heat the other ingredients separately in the microwave and the soup on the stovetop. Arrange the sweet potatoes, butternut squash, farro, and the garbanzo beans in the bowls. Pour the hot soup over them and garnish with currants and dill. Serve with wedges of pita bread.

This is a great way to dress up a ready-made soup from the store with your own left overs and get a nutritious meal.

(about 8 rolls)

1/2 pack vegan eggroll wraps (check Asian stores for the egg-free kind)
1/4 cup canola oil
1 medium shallot chopped
1 cup Baby Bella mushrooms sliced
1 cup red cabbage chopped
1 cup frozen Edamame cooked
1 cup chopped cilantro
1 small zucchini cut julienne and steamed
3 tbsp low-sodium soy sauce
1/4 cup Aji-Mirin (sweet rice wine available at Asian stores)

Heat 1 tablespoon of canola oil and sautee shallot until soft. In the same pan add mushrooms until they are slightly golden, adding more oil if needed. Add cabbage, edamame and mix. Don't add the zucchini yet. Pour soy sauce and Aji-Mirin to the mix until all the liquid has evaporated--doesn't take but a few seconds. Set the mix aside and start assembling the rolls.

Place a few zucchini slices in the middle of each wrap and top with 2 tablespoons of the mix. Fold 1/3 of the wrap over the filling. Then fold the ends inwards and finish rolling. To seal the end-flap just rub your finger with water on both surfaces in contact. Heat remaining canola oil to medium and place rolls turning to brown evenly.

Broil option: Coat rolls with margarine and place on baking dish to broil for a few minutes turning to brown evenly.

(4 servings)

2 medium size eggplants
1/2 can (14 oz.) diced tomatoes, drained
1/2 cup finely chopped cilantro
Canola oil spray
2 tbsp olive oil
Salt to taste

Peel eggplant and slice into 1/2 inch thick rounds. Spray rounds with canola oil before placing them on the grill. Cook on high for a few minutes until dark grill marks appear with slightly charred edges. Be sure not to dehydrate by overcooking. The dramatic flavor comes from the charring.

Let cool slightly and cut in large chunks. In a bowl mix eggplant, cilantro and tomatoes. Add salt and olive oil. Mix well. Serve with cole slaw or any vegetable of your choice.

(12 balls)

(1) Lightlife Gimme Lean ground beef style
1/3 cup plain bread crumbs
2 tbsp chopped green onion
3 tbsp chopped cilantro
1/3 cup finely chopped apple
Juice of one half lime
1/3 cup canola oil
1/2 cup black currant jelly
1/4 tsp allspice
1/4 cup water

Mix Gimme Lean, bread crumbs, onions, apples, cilantro and lime juice by hand into a bowl. Make 1-1/2 inch balls and brown them in canola oil at medium heat, turning them for even color.

Prepare the glaze by heating on the stovetop the black currant jelly, allspice and water. Serve on top of the balls.

(2-3 servings)

1 tbsp canola oil
1 small onion chopped
1 tbsp cumin
1/8 tsp ground chipotle
1/3 cup mild salsa
1 can black-eyed peas, drained
1/2 tsp salt
1-1/2 cups cooled kale, chopped in small pieces. You can substitute for any other leafy vegetable.
4 romaine leaves chopped coarsely
1 tbsp olive oil
1 tsp balsamic vinegar
1 tsp agave nectar or maple syrup
Buckwheat soba noodles, cooked to package instructions. Available at Asian markets.

Saute onions until soft. Add cumin and chipotle and stir for a minute. Add salsa, black-eyed peas, salt and chopped kale. Heat through. Toss romaine with a mix of olive oil, balsamic vinegar and agave nectar. Serve it on a plate with noodles on top, finishing with the black-eyed pea mix. Serve with wedges of sesame pita bread.

(2 servings)

4 leaves of romaine lettuce cut in large pieces
1 tbsp olive oil
1 tsp balsamic vinegar
1 tsp agave nectar or maple syrup
4 slices of prepared polenta
Paprika to taste
1 fresh peach sliced in chunks
1 medium carrot peeled and cut julienne style

Cut polenta in 3/4 in. slices and broil for 10 minutes each side. Let cool and cut in chunks. Whisk together olive oil, balsamic vinegar and agave nectar and toss with romaine. Serve on a plate topped with peach, polenta and carrots. Sprinkle polenta with paprika.

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(2 servings)

1 cup dry quinoa, rinsed
1-1/2 cups water
1 tsp dill
1 tsp lemon zest
Salt to taste
3 romaine leaves cut in large pieces
1 tbsp olive oil
1 tsp balsamic vinegar
1 tsp of agave nectar or maple syrup
½ cup fresh blueberries
2 small carrots peeled and cut julienne style
1 avocado cut in quarters

Rinse quinoa. Add 1-1/2 cups water, dill, lemon zest, and bring to boil. Cover and simmer at lowest temperature for 15 minutes. Remove from heat and set aside covered for 10 minutes. Toss romaine in the dressing made of olive oil, balsamic vinegar and agave. Fluff quinoa with a fork and serve on a bed of romaine. Add blueberries, sliced avocados, carrots, and any left over cooked vegetables you may have in the fridge—shown are sauted zucchini and eggplant.

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(4 servings)

2 tbsp canola oil
2 Tofurky Italian-style sausages, sliced ¼ in. (available at Trader Joe's, Whole Foods)
1 medium onion coarsely chopped
1½ cups uncooked brown rice
1 cup vegetable broth
1 cup water
½ can diced tomatoes, drained
1 tbsp lemon juice
2 tbsp paprika
¼ tsp salt
¼ tsp pepper
¼ tsp saffron or turmeric
1 cup frozen peas
1 can artichoke hearts, drained and cut in quarters
½ cup pimiento-stuffed olives
1 jar chopped pimientos, drained
3 tbsp chopped Italian parsley (for garnish)

In a large pot heat 1 tbsp oil and sauté Tofurky slices for 2 minutes. Set aside. Add remaining oil and sauté onions until tender. Stir in brown rice, broth, water, drained tomatoes, lemon juice, paprika, salt, pepper, and saffron. Bring just to a boiling point, cover and reduce temperature to a low simmer for 30 minutes. Do not uncover. When ready, stir in peas, artichokes, olives, pimientos, Tofurky slices and heat through. Adjust salt to taste. Serve with chopped Italian parsley on top.


1 tbsp. olive oil 2-10 oz. jars of artichoke hearts in oil, drained and chopped fine
2 cups Vegenaise or Nayasoy
½ cup nutritional yeast
½ cup white wine
2 tsp. paprika, or more if desired
1 tsp. dried parsley, or more if desired
1 small bag frozen spinach, thawed and excess water squeezed out

Variation: Instead of spinach add:

2 stalks of celery, chopped fine
½ cup chopped walnuts
1 cup apple, chopped fine

Coat the bottom and sides of a low casserole pan with olive oil. In a medium bowl mix together artichokes, Vegenaise, nutritional yeast, white wine, and 1 tsp. of paprika. Add spinach (or the celery-nutty variation). Spread the artichoke mix evenly into the casserole and sprinkle with the parsley and the remaining 1 tsp. of paprika. Bake at 350 for 30 minutes or until golden and bubbly. Serve while still warm with Melba toast, nacho chips, or crackers.

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Grilled Cheese SandwichGRILLED "CHEESE" SANDWICH
(2 servings)

4 slices of whole-wheat sandwich bread
1 small can of artichoke hearts packed in water
1 tsp. vegan butter
"Daiya" dairy-free cheese (mozzarella or cheddar) available at health food stores

For this recipe drain 3 artichokes. Gently squeeze them in your hand to remove excess water and chop them coarsely. Spread a little vegan butter on one side of the bread, add a generous amount of Daiya cheese and top with chopped artichokes.

Place assembled sandwich on baking dish, add a little more vegan butter on top and cover with foil paper. Bake at 325 ºF for about 10 minutes to let "cheese" melt. Remove foil paper and bake for 5 minutes or until bread is toasted or slightly brown. Experiment with temperatures until you get the right heat to melt the "cheese". Serve with fruit on the side.

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(4 servings)

1-1/2 cups soymilk
1 cup pumpkin puree
Egg Replacer* (use equivalent to 2 eggs)
2 tbsp. canola oil
2 tbsp. vinegar
½ cup white flour
½ cup whole-wheat pastry flour
½ cup garbanzo flour (available at Indian or health food stores)
½ cup oatmeal (dry oats)
3 tbsp. brown sugar
2 tsp. baking powder
1 tsp. baking soda
1 tsp. allspice
1 tsp. ground cinnamon
½ tsp. ground ginger
½ tsp. salt

In a bowl mix Egg Replacer*, soymilk, pumpkin puree, oil and vinegar. In a separate bowl mix the remaining dry ingredients and blend into the pumpkin mixture. Cook on medium high on a frying pan or a griddle. Use little oil if needed. Scoop ¼ cup of batter and turn pancakes on both sides until slightly brown. Serve with fresh fruit.

Ener-G Egg Replacer* is a gluten-free egg substitute made with tapioca and potato starch available at Indian, health food stores and online.

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(4 servings)

6 oz. pkg. non-egg noodles or pasta, cooked
1 tbsp. canola oil
1 pkg. Lightlife Smart Ground
1 medium onion chopped
2 stalks celery chopped
1 14 oz. can chopped tomatoes
1 8 oz. can tomato sauce
1 8 oz. can sliced mushrooms, undrained
2 tbsp. dried parsley
Sea salt and freshly cracked black pepper to taste

In a large casserole or saucepan, lightly sauté onion in oil until softened, add celery, and crumbled Smart Ground. Stir until heated through, about 3 min. Add remaining ingredients. Simmer about 15 minutes. Celery should remain a little crunchy. Serve with a vegetable of your choice.

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(2 servings)

1½ cup dry cannellini beans (white kidney beans)
½ (14 oz.) can artichokes rinsed and coarsely chopped
2 tbsp. capers
1 tbsp. canola oil
1 shallot finely chopped
½ cup chopped Italian parsley
1 tsp. oregano
1 tsp. basil
Salt to taste

Presoak cannellini beans in water. Cook for about 1 hour or until soft. Rinse well. Sauté shallots. Add spices and gently heat artichokes and capers. Add the beans.
Serve with sliced and cooked Brussels sprouts, cauliflower and carrots. Add sliced pre-cooked polenta available at health food stores. Broil polenta for a few minutes each side.

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(2-3 servings)

1 cup dry French lentils
Half of a 14 oz. can of artichokes, rinsed and coarsely chopped
1 tbsp. canola oil
1 medium shallot chopped
1 tbsp. ground cumin
2 tbsp. limejuice
Salt to taste

Cook lentils in water and boil for about 30 min. or until done. Don't overcook or they get mushy. Rinse well.
Sauté chopped shallot, add cumin and mix well. Add cooked lentils, artichokes, and season with limejuice and salt.
Serve with sweet potatoes, canned beets, and sautéed julienne-cut collards.

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( 4-6 crepes)

1 cup garbanzo bean flour (available at Middle Eastern or health food stores)
1-1/4 cups water or more depending on the amount of vegetables used
1/2 cup red peppers chopped
1/2 cup frozen corn (defrost)
1/2 cup frozen peas (defrost)
Green onions chopped
1/8 tsp ground chipotle
1/4 tsp salt or to taste
1-2 tbsp canola oil (add more as needed)

You can add any vegetables from your fridge and spices of your choice.
Mix the flour, spices and salt. Slowly add water and stir well to make a batter. Fold in vegetables and onions. On medium low heat drop a large spoonful of batter. Turn over the crepe until golden, about 2-3 min. each side.
Slice crepes in wedges and serve with a steamed vegetable of our choice. Garbanzo beans are high in protein.

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(2-3 servings)

1 block extra firm tofu
2 tbsp. Canola oil

4 tbsp. low-sodium soy sauce
¼ cup water
1 tbsp. Sherry
2 tsp. sugar

Remove excess water from tofu:

  1. Cut block of tofu in half. Cut both halves into ½ inch slices.
  2. Drain slices on a rack for a few hours.
  3. Place tofu slices in a cloth towel and press with gentle to medium force. The towel will absorb excess water.
Sauté the slices with oil on medium heat until they turn a rich golden brown on both sides--this will take only a few minutes (add more oil if needed). Pour the glaze over the slices and quickly cover for a few seconds to prevent splashing. Let the tofu caramelize and gently coat the slices by spooning the glaze or turning the slices. Leftovers are delicious served cold in sandwiches or salads.

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(2 servings)

1 pack of whole-wheat flour tortillas
1 can black beans
1 cup frozen grilled corn
1 cup of cooked brown rice
Chopped tomatoes
Chopped cilantro
Your favorite salsa
Limejuice to taste
1 tbsp. cumin
Salt to taste

Slightly heat tortillas in the oven--don't let them get dry. Meanwhile, on the stove heat up the black beans, add cumin, limejuice and salt. Adjust spices to your taste. Spread a tablespoon of your favorite salsa on the tortilla. Top with beans (drain the liquid), rice, grilled corn, cilantro and tomatoes. Add more salsa on top. Roll them up and enjoy them.

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(2 servings)

1 pack of Gardein BBQ pulled shreds
1 can of kidney beans drained
1 can chopped tomatoes
3 tbsp. chopped cilantro
Salt to taste

Pour all ingredients (except the chives) in a saucepan including the BBQ sauce and stir to heat through. Serve with pasta, broccoli and cherry tomatoes. Sprinkle chives on top.

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2 tbsp. Olive oil
1 lg. red onion or 2 cups chopped onion
2 or 3 stalks celery, chopped
1 or 2 carrots, chopped
1 pound dried lentils, sort and rinse (French green preferred)
10 cups water
2 tbsp. dried parsley
2 tsp. salt
Ground black pepper, to taste
2 bay leaves
1 10-oz. pkg. washed baby spinach

In a large soup pot combine olive oil, onion, celery, and carrots. Sauté vegetables over medium low heat until onion is softened. Add all remaining ingredients except spinach. Bring to a boil, cover, and simmer 1 1/2 to 2 hrs. or until lentils are tender. Discard bay leaves, and add torn spinach, heat an additional 5 min longer and serve.

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2 tbsp. canola oil
1 large red onion, chopped
2 stalks celery, chopped
3 carrots, diced
1 16-oz. pkg. dry split peas, rinsed
8 cups water
2 tsp. liquid smoke
1/8 tsp. cloves
1 tsp. thyme
1/2 tsp. garlic powder
1 large bay leaf
1 tsp. sea salt, or to taste
Freshly cracked black pepper, to taste

In a large saucepan sauté onion, celery, and carrots in canola oil over medium heat for 5 to 10 min. Add remaining ingredients. Heat to boiling, and simmer for 2 hours. Remove bay leaf before serving.

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(2-3 servings)

8 oz. Lightlife organic tempeh
4 tbsp. oil or more as needed

4 tbsp. low-sodium soy sauce
3 tbsp. barley malt or hoisin sauce
1/4 cup water or vegetable stock
1 tbsp. Sherry or Port
2 tsp. sugar

Cut tempeh in 4 blocks and steam for 10-15 min. Remove and let cool. Slice tempeh in 1/4 in. fingers. Sautee the slices with oil at medium-high temperature until they turn golden or brown on both sides (add more oil as needed). After browning the tempeh and the oil has been absorbed, lower the temperature to medium. Pour the sauce over the tempeh (quickly cover for a few seconds to prevent splashing) and caramelize the sauce. Gently coat the slices.

This recipe is great as leftover for salads, sandwiches or by itself.

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(2-3 servings)

1 can of kidney beans drained
Organic pre-cooked quinoa polenta
1 tbsp. ground cumin
Salt and pepper to taste
4-5 leaves romaine lettuce
1 tbsp. olive oil
1 tsp. balsamic vinegar
1 tsp. agave nectar

Slice the polenta in 1/2 in. rounds and bake each side for about 10 min. While polenta is baking, rinse kidney beans, add cumin, salt and pepper. Mix olive oil, balsamic vinegar and agave nectar and toss with romaine. Cut baked polenta in chunks. Serve beans and polenta on top of romaine.

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(4 servings)

1 pack of Soy Nuggets from Delight Soy
BBQ sauce of your choice
2 tablespoons of lemon juice
Delight Soy Nuggets are available in the freezer section at Whole Foods, Earth Fare and Weaver Street Market.

Defrost the nuggets and slice into fine julienne strips or chop in food processor into coarse pieces. Mix the sliced nuggets with the sauce and lemon juice. Serve warm or cold with vegetables or in a burger bun with coleslaw.

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(4 servings)

1 pack of Soy Nuggets from Delight Soy
1 cup celery, diced
1/4 cup green onion, chopped fine
3/4 cup soy mayonnaise
1/2 cup chopped walnuts
1-1/2 cups red grapes (optional)
Salt and ground black pepper to taste
Delight Soy Nuggets are available in the freezer section at Whole Foods, Earth Fare, and Weaver Street Market.

Defrost the nuggets and slice into fine julienne strips or chop in food processor into coarse pieces. Do the same with celery. Mix all ingredients into a bowl. Adjust salt and pepper to taste.

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Humane Carolina, P.O. Box 6642, Raleigh NC 27628

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