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10 vegane Abendessen Rezepte unter 15 Minuten

Geschrieben von Akasha Rojee

If you are vegan or just trying meatless meals, and you have only 15 minutes to prepare dinner, it is essential that your meal be nutritious and filling all while being delicious and requiring the minimum time. Here are 10 vegan dinner recipes that you can easily prepare and cook in no more than 15 minutes altogether. With these recipes, you will be able to enjoy tasty plant-based dinners that will fill you up, from pasta to salads through rice and soups, all loaded with vegetables.

1. Creamy Zucchini Noodles with Avocado and Spinach

Zutaten für 4 Portionen:

  • 1 halved and pitted avocado
  • 3 Tassen Baby-Spinat
  • 2 tablespoons almonds
  • 2 Knoblauchzehen
  • Saft von 1 Limette
  • 1/2 teaspoon fine grain sea salt
  • Paprika Flocken
  • 1 cup halved cherry tomatoes
  • 2 EL Olivenöl
  • 6 medium-large zucchini

Anleitung:

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1. In food processor, add avocado, spinach, almonds, garlic, lime juice, salt and chili flakes and process for 2 to 3 minutes or until smooth and creamy. Add water if too thick. Adjust seasoning if necessary. Add olive oil, mix and set aside.

2. With spiralizer, create noodles from zucchini.

3. In bowl, add zucchini noodles and mixture and combine. Add tomatoes.

Quelle: theironyou

2. Cauliflower Fried Rice

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Zutaten:

  • 1 cup diced onion
  • 1 cup diced red pepper
  • 1 Tasse Brokkoliröschen
  • 1 Tasse gefrorene Erbsen
  • 1 head cauliflower
  • 4 gehackte Knoblauchzehen
  • 2 EL Sojasauce
  • 2 EL Olivenöl
  • 2 grüne Zwiebeln in Scheiben geschnitten

Anleitung:

1. In food processor, add cauliflower and process until desired consistency.

2. In pan, add oil and heat. Add onion and saute until brown. Add red pepper and peas and saute until soft.

3. Add garlic and cauliflower, mix and add soy sauce.

4. Add broccoli, cover pan and cook for 2 to 3 minutes.

5. Add green onion and mix.

Quelle: goodhabitsandguiltypleasures

3. Thai Curry Soup

Zutaten für 2 zu 4 Portionen:

  • 1 Teelöffel Olivenöl
  • 1 teaspoon freshly grated ginger
  • 2 gehackte Knoblauchzehen
  • 4 Tassen Gemüsebrühe
  • 2 heaping tablespoons Thai green curry paste
  • 13 and half ounces canned full-fat coconut milk
  • 3 and half ounces vermicelli noodles
  • chopped basil
  • chopped cilantro
  • 1 tablespoon chopped chives or scallions
  • Salz
  • Pfeffer
  • Limettenschnitzen

Anleitung:

1. In pot, over medium-high heat, add olive oil.

2. Add ginger and garlic and cook for around 30 seconds or until fragrant.

3. Add broth and curry paste and stir until curry paste dissolves. Over high heat, bring to boil.

4. Over medium-low heat, add coconut milk and stir. Simmer for 2 minutes.

5. Add vermicelli, herbs, salt and pepper and cook for 2 to 3 minutes or until noodles are soft. Serve with lime wedges.

Quelle: saltandlavender

4. Watercress Soup

Zutaten für 4 Portionen:

  • 1 EL Olivenöl
  • 200 grams watercress
  • 4 small cubed potatoes
  • 750 Milliliter Gemüsebrühe
  • 2 Sellerie Stiele
  • 2 Knoblauchzehen
  • 1 small onion
  • 1 thyme sprig
  • Croutons
  • lemon pepper vegan yogurt

Anleitung:

1. In pot, add oil and heat. Add onion and garlic and saute. Add celery and thyme and cook for 1 minute. Add stock and bring to boil. Add watercress and boil for 2 minutes.

2. In blender, add mixture and blend until smooth and creamy.

3. In pan, fry potatoes until golden.

4. In bowl, add mixture and garnish with fried potatoes, croutons and yogurt.

Source: saltedmint

5. Chickpea and Vegetable Stir Fry

Zutaten für 2 zu 4 Portionen:

  • 1/2 julienned red onion
  • 1 / 2 julienned rote Paprika
  • 8 quartered Brussels sprouts
  • 400 grams chickpeas
  • Sesamsamen

Für die Sauce:

  • 1 / 2 Tasse Wasser
  • 1/2 cup soy sauce or tamari
  • 2 tablespoons coconut or cane sugar
  • 2 teaspoons cornstarch
  • sriracha sauce

Anleitung:

1. In wok, add boiling water and vegetables and cook over high heat for 1 to 2 minutes. Drain and set aside.

2. Add sauce ingredients and cook over medium-high heat for 5 minutes or until thick.

3. Add vegetables and chickpeas and cook for 2 minutes.

4. Garnish with sesame seeds.

Quelle: simpleveganblog

6. Vegetable Collard Wraps

Zutaten für 4 Portionen:

  • 4 large collard greens
  • 1 / 4 Tasse Hummus
  • 1 / 2 Tasse geraspelte Möhren
  • 1/2 sliced yellow bell pepper
  • 2 sliced Roma tomatoes
  • 2 tablespoons sliced red onions
  • 1 small sliced avocado
  • 4 Basilikumblätter
  • Salz
  • Pfeffer

Anleitung:

1. Cut stems of collard greens until 8 inches of leaf and stem remain.

2. Cut 1 to 2 inches of remaining stem into V-shape.

3. On collard greens, above V-shaped cut, layer 1 tablespoon hummus, 2 tablespoons caroots, 3 to 4 bell pepper slices, 2 tomato sices, 2 red onion slices, 2 avocado slices and 1 basil leaf.

4. Sprinkle with salt and pepper. Roll collard greens into a wrap.

Source: evolvingtable

7. Avocado Kale Salad

Zutaten für 3 zu 4 Portionen:

  • 1 Bündel gehackter Kohl
  • 1 / 2 reife Avocado
  • Saft von Zitronen 2
  • 1 spiralized or chopped zucchini
  • 1 cup shelled edamame
  • 1 / 2 Tasse gehackter Koriander
  • 3 tablespoons hemp seeds
  • 1 to 2 teaspoons minced garlic
  • Salz
  • Pfeffer

Anleitung:

1. In bowl, add kale, avocado and lemon juice. Mix for 3 to 5 minutes or until kale is soft.

2. Add zucchini, edamame, cilantro, hemp seeds and garlic and mix.

3. Mit Salz und Pfeffer würzen.

Quelle: Emilieeats

8. Greek Lentil Salad

Zutaten für 4 Portionen:

  • 4 cups chopped kale
  • 3/4 cup raw black lentils
  • 1 Tasse gehackte Gurke
  • 1 cup halved grape tomatoes
  • 1 / 4 Tasse gehackte rote Zwiebel
  • 1/4 cup chopped parsley
  • 1/4 cup chopped basil

For vinaigrette:

  • 2 EL Olivenöl
  • 2 Esslöffel Rotweinessig
  • 1 Esslöffel Zitronensaft
  • Salz
  • Pfeffer

Anleitung:

1. Cook lentils according to package instructions.

2. Meanwhile, in bowl, add vinaigrette ingredients and mix. Set aside.

3. In another bowl, add kale. Add half of vinaigrette and mix.

4. Add lentils, cucumber, tomatoes, red onion, parsley, basil and remaining vinagrette and mix.

Quelle: fitlivingeats

9. Tofu Pad Thai

Zutaten für 2 Portionen:

Für die Salatsoße:

  • 1 tablespoon tamarind sauce
  • 1 Esslöffel salzarme Sojasauce
  • Saft von 1 Limette
  • 1 teaspoon Asian chili garlic sauce
  • 1/2 teaspoon fresh grated ginger or 1/4 teaspoon ginger powder
  • 1 tablespoon agave or maple syrup

For pad thai:

  • 5 ribboned carrots
  • 1 ribboned zucchini
  • 1/4 cup firm tofu cubes
  • peanut sauce
  • Sriracha
  • crushed peanuts
  • Koriander

Anleitung:

1. In bowl, add dressing ingredients and mix.

2. Add carrots and zucchini, mix and set aside for 5 minutes. Add tofu and mix.

3. Garnish with peanut sauce, cilantro, sriracha and peanuts.

Quelle: Minimalistbäcker

10. Bean Stew

Zutaten für 2 Portionen:

  • 400 grams cannellini beans
  • 500 Gramm gehackte Tomaten
  • 80 grams chopped dried tomatoes in olive oil
  • 135 grams corn kernels
  • 2 Esslöffel Tahini
  • 1 tablespoon onion powder
  • 1 tablespoon garlic powder
  • 1 Esslöffel süße Paprika
  • Pfeffer

Anleitung:

1. In pan, add all ingredients and cook for 10 to 15 minutes.

2 Garnish with lamb’s lettuce and sesame seeds.

Quelle: simpleveganblog

Über den Autor

Akasha Rojee

Als Powerlifter, der sich leidenschaftlich für Ernährung interessiert, glaubt Akasha, dass Ernährung einer der Schlüssel zu großer sportlicher Leistung und ein gesundes und glückliches Selbst ist. Wenn sie keine schweren Gewichte anhebt oder etwas über Gesundheit weiß, programmiert sie Codes, Cosplays und Headbangs zur Metal-Musik.