Vegan Hacks
Vegan Hacks
Veganism has grown in popularity year after year. Nearly every animal-based food product now has a vegan alternative—including specialty items! Now more than ever, it’s clear any traditional recipe can have a plant-based twist. By garnering the power of whole foods, we can transform simple ingredients into delicious “meat” and dairy substitutes. By doing this, we’re able to eat our ethics!
To eat vegan is to avoid consuming anything that comes from animals.This includes birds and their eggs, milk from animals, honey, and fishes and other aquatic animals. Many people choose veganism because they do not want to participate in the suffering and violence animals experience for the production of food, clothing, cosmetics, and entertainment. We know that we share this wonderful planet with animals, who have rich inner lives and social bonds with one another, including those who live in bodies of water.
Food Empowerment Project created Vegan Hacks for new vegans, vegan-curious, those who may lack access to vegan specialty items, and those who want to expand their cooking palette and expertise. We show how you can transform simple ingredients into “meat” and dairy alternatives. This resource is made to be accessible and cost-effective, making it easier to create tasty vegan dishes!
In this resource, you will find a variety of recipes and tips to help you curate your own vegan specialty items. We hope you enjoy these hacks as much as we do! Interested in sending over your favorite vegan hack? Email us at info@foodispower.org!
Recipes
Carrot Dogs
Cashew Cheese
Chickpea "tuna" Salad
Jackfruit "Carnitas"
Mayo
Mushroom / Walnut “Ground Beef”
Sunflower Seed “Parmesan”
Tofu Chick'n
Wheat gluten Seitan
RECIPES
Carrot Dogs
Cashew Cheese
Chickpea "tuna" Salad
Jackfruit "Carnitas"
Mayo
Mushroom/Walnut “Ground Beef”
Tofu Chick'n
Wheat gluten Seitan
RECIPE
Ingredients
- 6 large carrots
- ¼ cup soy sauce
- ¼ cup water
- 2 tablespoons apple cider vinegar
- 2 tablespoons vegan worcestershire sauce
- 2 tablespoons maple syrup
- 1 tablespoon liquid smoke
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
Instructions:
- Cut carrots to bun length and peel into the shape of a hot dog.
- Bring a pot of water to a boil then reduce the heat to a medium simmer.
- Add the carrots and cook until barely fork-tender, usually 8–-15 minutes depending on thickness.
- Remove the carrots from the water and set aside to cool.
- Mix the marinade ingredients in a resealable bag.
- Once cool enough to handle, rinse the carrots and place them in the marinade.
- Refrigerate for 4–-6 hours or overnight.
- Grill for 7–-8 minutes on medium-heat, turning occasionally to evenly grill each carrot dog.
- Let cool then enjoy!
Carrot Dogs
Ingredients
- 6 large carrots
- ¼ cup soy sauce
- ¼ cup water
- 2 tablespoons apple cider vinegar
- 2 tablespoons vegan worcestershire sauce
- 2 tablespoons maple syrup
- 1 tablespoon liquid smoke
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
Instructions:
- Cut carrots to bun length and peel into the shape of a hot dog.
- Bring a pot of water to a boil then reduce the heat to a medium simmer.
- Add the carrots and cook until barely fork-tender, usually 8–-15 minutes depending on thickness.
- Remove the carrots from the water and set aside to cool.
- Mix the marinade ingredients in a resealable bag.
- Once cool enough to handle, rinse the carrots and place them in the marinade.
- Refrigerate for 4–-6 hours or overnight.
- Grill for 7–-8 minutes on medium-heat, turning occasionally to evenly grill each carrot dog.
- Let cool then enjoy!
Cashew Cheese
Ingredients
- 1 cup soaked cashews (soaked overnight or boiled in water for about 20 minutes)
- 1 cup plant milk (oat milk was used for this recipe)
- ¼ cup nutritional yeast
- 3 tablespoons tapioca starch
- Juice from half of a lemon
- 2 small garlic cloves
- 1 teaspoon salt
- 1 teaspoon pepper
Instructions:
- Blend soaked cashews, plant milk, garlic cloves, tapioca starch, nutritional yeast, lemon, salt, and pepper until smooth.
- Pour mixture into a medium-heat pot and begin stirring immediately.
- Keep stirring until the texture begins to thicken and achieve a “goop”-like consistency. This can take up to 5–-7 minutes. Be patient!
- Once the cheese has achieved the “goop”-like texture, turn off and remove from heat.
- Enjoy it in a quesadilla or as a cheese spread!
Chickpea "Tuna" Salad
Ingredients
- 1 can chickpeas
- 1 can hearts of palm
- 1½ stalks celery
- ¼ cup chopped red onion
- 1 heaping tablespoon yellow mustard
- 3 tablespoons vegan mayo (adjust as you’d like)
- 1 teaspoon salt (adjust as you’d like)
- 1 teaspoon pepper (adjust as you’d like)
- 2 teaspoons garlic powder (adjust as you’d like)
- 2 tablespoons nutritional yeast
Instructions:
- Drain and rinse the can of chickpeas and put in a food processor for about 10 seconds (or smash with a fork). Put into a bowl.
- Cut celery and red onion into big chunks and blend in the food processor until finely chopped, or chop them manually. Throw into the bowl of chickpeas.
- Chop up hearts of palm into small pieces and add to the bowl.
- Add vegan mayo, mustard, and seasonings, and mix together well.
- Put in the fridge for 30 minutes to let the flavors absorb.
- Serve on a tostada or sandwich and enjoy!
Jackfruit "Carnitas"
Ingredients
- 2 cans jackfruit
- ⅓ cup vegetable oil (do not use olive oil for this recipe)
- 1 teaspoon salt
- 1 teaspoon black pepper
- 2 tablespoons garlic powder
- 2 tablespoons onion powder
- 4 tablespoons nutritional yeast
- ½ teaspoon cumin
- 1 teaspoon oregano
- 1 teaspoon smoked paprika
Instructions:
- Drain and rinse two cans’ worth of jackfruit. Once drained, dry as much as possible with a paper towel.
- Rip apart each piece of jackfruit so it looks like pulled “meat” shreds.
- Toss jackfruit into a pan with heated vegetable oil and stir for about a minute on medium heat.
- Add in all the spices and stir until evenly coated.
- Cover and let sit for 5–7 minutes. Stir and repeat until jackfruit gets brown, dryer in texture, and lightly crispy.
- Enjoy it in a quesadilla with Cashew Cheese or as you like!
Ingredients
- ½ cup room-temperature soy milk
- 2 teaspoons apple cider, white wine, or red wine vinegar
- ½ teaspoon garlic powder
- ½ teaspoon sea salt
- 1 teaspoon Dijon mustard
- 1 cup neutral oil
Instructions:
- Add soy milk, vinegar, garlic powder, sea salt, and mustard in an immersion blender jar and blend until it starts to thicken.
- Slowly add the oil while blending until thick and fully combined.
- Store in a sealed jar in the fridge.
Mushroom/Walnut “Ground Beef”
Ingredients
- 1 cup walnuts (soaked overnight or boiled in water for about 20 minutes)
- 1 cup chopped mushrooms
- 3 tablespoons chopped onion
- 3 cloves garlic
- 1 teaspoon liquid smoke
- ½ cup vegetable broth or vegan beef bouillon broth
- 3 teaspoons vegan Worcestershire sauce
- 1 teaspoon salt
- 1 teaspoon pepper
- 2 teaspoons garlic powder
- 2 teaspoons onion powder
- 1 teaspoon cumin powder
- 2 teaspoons smoked paprika
- 2 teaspoons oregano
- 1 tablespoon nutritional yeast
Instructions:
- Preheat oven to 380°F.
- Add soaked walnuts, mushrooms, chopped onion, garlic, and vegetable broth to a food processor and blend until it looks like a paste.
- Sauté the paste in a pan for 1–2 minutes on medium heat.
- Add liquid smoke, Worcestershire sauce, and spices, and continue tossing for another 1–2 minutes.
- Spread the mixture on a baking pan and bake for 10–12 minutes.
Tofu Chick'n
Ingredients
- 1 package extra firm tofu
- ¼ cup vegetable oil
- 3 teaspoons garlic powder
- 3 teaspoons onion powder
- 2 teaspoons cumin powder
- 2 teaspoons oregano
- 2 teaspoons parsley
- 2 teaspoons paprika
- 2 tablespoons cornstarch
- 2 tablespoons nutritional yeast
Instructions:
- Pat dry tofu and rip into small pieces.
- Add vegetable oil and toss with spices and cornstarch.
- Air fry at 380°F for 20–25 minutes, stirring halfway through.
Wheat Gluten Seitan
Ingredients
- 1¾ cup vital wheat gluten
- ¼ cup nutritional yeast
- 2 tablespoons garlic powder
- 2 tablespoons onion powder
- 1 teaspoon chili powder
- 1 teaspoon thyme
- 1 teaspoon poultry seasoning
- ½ teaspoon salt
- ½ teaspoon pepper
- 1 cup cold water
- 2 tablespoons soy sauce
- 2 tablespoons vegan Worcestershire sauce
- 1 tablespoon balsamic vinegar
- ½ teaspoon liquid smoke
- 2 tablespoons maple syrup
Instructions:
- Mix gluten, nutritional yeast, and spices in a bowl.
- In another bowl, mix water, soy sauce, and liquid smoke.
- Add wet mixture to dry and stir well. Knead for 2–3 minutes.
- In a pot, prepare the broth with soy sauce, Worcestershire sauce, and bouillon cubes. Simmer for 60 minutes, flipping halfway through.
Carrot Dogs
Ingredients
- 6 large carrots
- ¼ cup soy sauce
- ¼ cup water
- 2 tablespoons apple cider vinegar
- 2 tablespoons vegan worcestershire sauce
- 2 tablespoons maple syrup
- 1 tablespoon liquid smoke
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
Instructions:
- Cut carrots to bun length and peel into the shape of a hot dog.
- Bring a pot of water to a boil then reduce the heat to a medium simmer.
- Add the carrots and cook until barely fork-tender, usually 8–-15 minutes depending on thickness.
- Remove the carrots from the water and set aside to cool.
- Mix the marinade ingredients in a resealable bag.
- Once cool enough to handle, rinse the carrots and place them in the marinade.
- Refrigerate for 4–-6 hours or overnight.
- Grill for 7–-8 minutes on medium-heat, turning occasionally to evenly grill each carrot dog.
- Let cool then enjoy!
Cashew Cheese
Ingredients
- 1 cup soaked cashews (soaked overnight or boiled in water for about 20 minutes)
- 1 cup plant milk (oat milk was used for this recipe)
- ¼ cup nutritional yeast
- 3 tablespoons tapioca starch
- Juice from half of a lemon
- 2 small garlic cloves
- 1 teaspoon salt
- 1 teaspoon pepper
Instructions:
- Blend soaked cashews, plant milk, garlic cloves, tapioca starch, nutritional yeast, lemon, salt, and pepper until smooth.
- Pour mixture into a medium-heat pot and begin stirring immediately.
- Keep stirring until the texture begins to thicken and achieve a “goop”-like consistency. This can take up to 5–-7 minutes. Be patient!
- Once the cheese has achieved the “goop”-like texture, turn off and remove from heat.
- Enjoy it in a quesadilla or as a cheese spread!
Chickpea "Tuna" Salad
Ingredients
- 1 can chickpeas
- 1 can hearts of palm
- 1½ stalks celery
- ¼ cup chopped red onion
- 1 heaping tablespoon yellow mustard
- 3 tablespoons vegan mayo (adjust as you’d like)
- 1 teaspoon salt (adjust as you’d like)
- 1 teaspoon pepper (adjust as you’d like)
- 2 teaspoons garlic powder (adjust as you’d like)
- 2 tablespoons nutritional yeast
Instructions:
- Drain and rinse the can of chickpeas and put in a food processor for about 10 seconds (or smash with a fork). Put into a bowl.
- Cut celery and red onion into big chunks and blend in the food processor until finely chopped, or chop them manually. Throw into the bowl of chickpeas.
- Chop up hearts of palm into small pieces and add to the bowl.
- Add vegan mayo, mustard, and seasonings, and mix together well.
- Put in the fridge for 30 minutes to let the flavors absorb.
- Serve on a tostada or sandwich and enjoy!
Jackfruit "Carnitas"
Ingredients
- 2 cans jackfruit
- ⅓ cup vegetable oil (do not use olive oil for this recipe)
- 1 teaspoon salt
- 1 teaspoon black pepper
- 2 tablespoons garlic powder
- 2 tablespoons onion powder
- 4 tablespoons nutritional yeast
- ½ teaspoon cumin
- 1 teaspoon oregano
- 1 teaspoon smoked paprika
Instructions:
- Drain and rinse two cans’ worth of jackfruit. Once drained, dry as much as possible with a paper towel.
- Rip apart each piece of jackfruit so it looks like pulled “meat” shreds.
- Toss jackfruit into a pan with heated vegetable oil and stir for about a minute on medium heat.
- Add in all the spices and stir until evenly coated.
- Cover and let sit for 5–7 minutes. Stir and repeat until jackfruit gets brown, dryer in texture, and lightly crispy.
- Enjoy it in a quesadilla with Cashew Cheese or as you like!
Mayo
Ingredients
- ½ cup room-temperature soy milk
- 2 teaspoons apple cider, white wine, or red wine vinegar
- ½ teaspoon garlic powder
- ½ teaspoon sea salt
- 1 teaspoon Dijon mustard
- 1 cup neutral oil
Instructions:
- Add soy milk, vinegar, garlic powder, sea salt, and mustard in an immersion blender jar and blend until it starts to thicken.
- Slowly add the oil while blending until thick and fully combined.
- Store in a sealed jar in the fridge.
Mushroom / Walnut “Ground Beef”
Ingredients
- 1 cup walnuts (soaked overnight or boiled in water for about 20 minutes)
- 1 cup chopped mushrooms
- 3 tablespoons chopped onion
- 3 cloves garlic
- 1 teaspoon liquid smoke
- ½ cup vegetable broth or vegan beef bouillon broth
- 3 teaspoons vegan Worcestershire sauce
- 1 teaspoon salt
- 1 teaspoon pepper
- 2 teaspoons garlic powder
- 2 teaspoons onion powder
- 1 teaspoon cumin powder
- 2 teaspoons smoked paprika
- 2 teaspoons oregano
- 1 tablespoon nutritional yeast
Instructions:
- Preheat oven to 380°F.
- Add soaked walnuts, mushrooms, chopped onion, garlic, and vegetable broth to a food processor and blend until it looks like a paste.
- Sauté the paste in a pan for 1–2 minutes on medium heat.
- Add liquid smoke, Worcestershire sauce, and spices, and continue tossing for another 1–2 minutes.
- Spread the mixture on a baking pan and bake for 10–12 minutes.
Sunflower Seed "Parmesan"
Ingredients
- 1 cup raw sunflower seeds
- ½ cup nutritional yeast
- ½ teaspoon coarse sea salt
- 1 teaspoon garlic powder
- ½ teaspoon smoked paprika
Instructions:
- Simply put all ingredients in a food processor and blend until the sunflower seeds are granular. Enjoy!
Tofu Chick'n
Ingredients
- 1 package extra firm tofu
- ¼ cup vegetable oil
- 3 teaspoons garlic powder
- 3 teaspoons onion powder
- 2 teaspoons cumin powder
- 2 teaspoons oregano
- 2 teaspoons parsley
- 2 teaspoons paprika
- 2 tablespoons cornstarch
- 2 tablespoons nutritional yeast
Instructions:
- Pat dry tofu and rip into small pieces.
- Add vegetable oil and toss with spices and cornstarch.
- Air fry at 380°F for 20–25 minutes, stirring halfway through.
Wheat Gluten Seitan
Ingredients
- 1¾ cup vital wheat gluten
- ¼ cup nutritional yeast
- 2 tablespoons garlic powder
- 2 tablespoons onion powder
- 1 teaspoon chili powder
- 1 teaspoon thyme
- 1 teaspoon poultry seasoning
- ½ teaspoon salt
- ½ teaspoon pepper
- 1 cup cold water
- 2 tablespoons soy sauce
- 2 tablespoons vegan Worcestershire sauce
- 1 tablespoon balsamic vinegar
- ½ teaspoon liquid smoke
- 2 tablespoons maple syrup
Instructions:
- Mix gluten, nutritional yeast, and spices in a bowl.
- In another bowl, mix water, soy sauce, and liquid smoke.
- Add wet mixture to dry and stir well. Knead for 2–3 minutes.
- In a pot, prepare the broth with soy sauce, Worcestershire sauce, and bouillon cubes. Simmer for 60 minutes, flipping halfway through.
Tips
Soaking Nuts & Seeds
When blending nuts or seeds for any recipe, know that the nuts or seeds will blend smoother, making the dish even creamier or softer, if you soak them in water overnight or boil them in water for 15 minutes before use. Doing this also makes it easier for the body to digest!
Some examples of nuts you might soak for recipes include cashews, almonds, and walnuts. Some examples of seeds you might soak for recipes include sunflower, buckwheat, and pumpkin.
If soaking in a container such as a mason jar or cup that can hold all the nuts or seeds you need for the recipe, fill up with water, so that the nuts or seeds are completely covered. Strive to soak anywhere between 3–12 hours or overnight in the refrigerator, being sure not to go too much longer than 12 hours to reduce the risk of spoiling.
After soaking, be sure to strain the water used and rinse the nuts or seeds after. You can also boil them for about 15 minutes instead of soaking them to make them softer and get the same effect with less time.
Utilizing bananas or avocados as a base
Bananas and avocados are the perfect base to create a creamy ice cream, pudding, or smoothie. They are both neutral in flavor when combined with other flavorful ingredients, such as other fruits or chocolate. For a thicker product, freeze the bananas or avocados; for a looser/thinner product, freezing is not necessary.
The power of toppings/garnishes
And for the final touch… add toppings to your dishes such as seeds, nuts, seed/nut butter, chocolate drizzle, sprouts, herbs, and other garnishes you might have available, for added aesthetic and nutrients! These additions oftentimes elevate a dish’s appearance to looking gourmet and also can make your dish even more filling!
Please see our resource Eating Vegan on a Budget for even more tips and tricks to maximize simple ingredients to elevate your dishes!
