Effortless Edition 2

04.
Effortless Edition
50 delicious plant based recipes that you can recreate at home in 30 minutes
or less. Quick and Effortless has never tasted so good.
2
Contents
Welcome 7
Plant Based Eating 9
Effortless Edition 11
Effortless Pantry 13
Speedy Starts 15
15 Minute Meals 33
30 Minute Mains 63
No Bake Desserts 99
Contributor Acknowledgements 122

4
Chapter Titles
Speedy Starts 15 Fettuccine Alfredo 76

Lemon & Poppyseed Pancakes 16 Gnocchi with Creamy Pea and 78
Cinnamon Banana French Toast Sticks 18 Pistachio Pesto
Mocha Overnight Oats 20 One Pot Vegan Mushroom Stroganoff 80
Blue & Purple Smoothie Bowl 22 Vegan Sausage Pasta 82
Garlic Mushroom Toast with Avocado 24 Miso Sesame Noodles 84
Pesto Easy Ketchup Tofu 86
Sourdough Toast with Avocado, 26 Red Lentil Green Curry 88
Hummus and Tofu Scramble Cheesy Tomato Pasta Bake 90
Crunchy Almond and Coconut Granola 28 Red Lentil Pasta with Cheesy Sweet 92
Maple Vanilla Oat Pudding with Cherry 30 Chili Tomato Sauce
Berry Compote Spicy Veggie Miso Ramen 94
Sweet and Spicy BBQ Jackfruit, Kale 96
15 Minute Meals 33 and Mango Melts
Savoury Chickpea Pancakes 34
Spicy Bean Sprout Salad 36 No Bake Treats 99
Sesame Green Beans 38 Red Velvet Bliss Balls 100
Indian Spiced Cauliflower 40 High-Protein Chocolate Mousse 102
Easy Gluten-free Vegan Pizza Base 42 Chocolate-dipped Frozen Bananas 104
Vegan Spaghetti Carbonara 44 Healthy Cookie Dough 106
Spicy Asparagus Stir-fry 46 Pumpkin Swirl Cheesecake Bars 108
Firecracker Tofu 48 Peanut Butter Mousse Cups 110
Thai Basil Tempeh Stir-fry 50 Peanut Butter Fudge 112
Pistachio Broccoli Pesto Pasta with 52 Peanut Butter Brownie Bliss Balls 114
Green Peas and Spinach Vegan Cinnamon Roll Pancakes 116
Crunchy Beans Hakka Stir-fry 54 Pumpkin Spice Popsicles 118
Grilled Mushrooms with Spicy Teriyaki 56 No Bake Chocolate Oat Bites 120
Sauce & Cucumber Salad
Falafel Bites 58
10 Minute Creamy Tomato Soup 60
30 Minute Mains 63
Kung Pao Chickpeas 64
Easy Mushroom Risotto 66
Avocado Pesto Pasta 68
Chickpea Stir-Fry 70
Miso Glazed Eggplant 72
Lentil Veggie Pasta with Balsamic Tahini 74
Sauce
5
6
Welcome to Vegan Bowls
Welcome to Vegan Bowls, we’re so recipes in the world.

grateful to have you here. As you can
probably guess, we’re inspired by In this edition, we share effortless
all the incredible benefits of plant- plant based recipes for you to try
based eating, and it’s our mission to at home and share with friends and
make plants the hero, and to show family looking to eat more plant
you how to shop, prepare and cook based meals. Enjoy.
delicious and nutritious plant based
meals.
Curated by the team at Coconut

Bowls, Vegan Bowls initially started
as a place to share all the amazing
vegan recipes customers were
creating using their Coconut Bowls.
It has since grown into a community
of more than 2 Million people, and is
the top platform to discover vegan
recipes on Instagram.
The recipes that we feature and

share are absent of animal foods,
and include only plant ingredients.
Eating this way may be something
new to you, or you may have been
following a plant based diet for
quite some time. No matter your
current diet, this is a welcoming
environment for you to experience
and experiment with the best vegan
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Plant Based Eating
We believe that plants based eating An estimated 70 billion land

is delicious, and we’re inspired by the animals are raised every year to
positive impact that eating this way produce meat, eggs and dairy. The
has on our health, the environment overwhelming majority of these
and animal welfare. animals are factory farmed in
unethical and cruel conditions. By
When we eat more food from plant avoiding these animal foods, you
sources, our intake of vital nutrients are making a conscious decision to
including fibre, antioxidants, vitamins support animal welfare.
and minerals increase, which
positively impacts our health and Whether you follow a vegetarian or
the way that we feel. Reducing the vegan diet or are simply trying to
amount of animal foods that we eat more plants and fewer animal
consume, has also been scientifically products, we want to showcase how
proven to decrease our risk of incredibly tasty and versatile plant-
obesity, heart disease and many based foods are, and to inspire you
other illnesses. to embrace a healthy, sustainable
and conscious lifestyle with ease.
The environment also benefits from
a shift away from animal agriculture
and towards more plant farming,
with plant ingredients requiring
much less resources like water, for
them to grow. Animal agriculture is a
leading cause of deforestation, and
is also responsible for the majority
of agriculture generated greenhouse
gas emissions, which is a key factor
in the current climate crisis.
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Effortless Edition
To someone who hasn’t experienced cooking many plant based meals, they might be
overwhelmed by the vibrant colors, uncommon ingredients and perceived lack of “protein”,
however as anyone seasoned in plant based eating knows, cooking meatless meals can be
effortless. Cooking and preparing plant based meals is not only easy, it can also be budget-
friendly.
Whether it’s a simple buddha bowl, featuring greens, grains and protein or a traditional
dish turned plant based, all it takes to perfect effortless vegan recipes is a little guidance
and experience. In this edition of Vegan Bowls, we’ll be arming you with over 50 easy
recipes that you can recreate in under 30 minutes.
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Effortless Pantry
Stock your pantry and refrigerator Fresh Herbs, Spices, Sauces & Oils
shelves with these Effortless Plant
Based Pantry Staples! • Extra Virgin Olive Oil
• Parsley
While your local supermarket should • Basil
service most of this list, a visit to • Mint
your local farmers market or bulk • Chilli Flakes
wholefood store will help you create • Oregano
our recipes with the freshest and • Coriander
most sustainable ingredients. • Sumac
• Bay Leaves
Ensuring your pantry is filled with • Tahini
these pantry essentials, will mean • Soy Sauce
you’re well equipped for when those
afternoon hummus and cracker Fresh Groceries & Refrigerator
cravings come calling.
• Kale
Legumes & Grains • Spinach
• Tomatoes
• Chickpeas • Cabbage
• Lentils • Green Beans
• Black Beans • Cauliflower
• Kidney Beans • Broccoli
• Cannellini Beans • Cucumber
• Quinoa • Mushrooms
• Wholegrain Oats • Carrots
• Brown Rice • Eggplant
• Pita Bread/Wraps • Fresh Garlic
• Pasta (GF option - Lentil, • Potato
Buckwheat or Brown Rice) • Sweet Potato
• Red and Brown Onions
Nuts and Seeds • Limes & Lemons
• Tofu
• Almonds
• Cashews
• Flaxseed
• Chia Seeds
• Pumpkin Seeds
• Sunflower Seeds
• Walnuts
• Peanuts
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Chapter 01
Speedy Starts
Every good cookbook needs a handful

of breakfast recipes that you can whip
up in a matter of minutes. This edition of
Vegan Bowls is no different, with delicious
breakfast recipes for every occasion. From
smoothie bowls and oatmeal to pancakes
and french toast, there’s a speedy start for
you to try Monday through to Sunday!
15
Lemon & Poppyseed Pancakes
Contributor: Maria Andree | @thefitstitch
If you like the idea of having dessert for breakfast this recipe is perfect for you, this
Lemon & Poppyseed Pancakes taste just like cake but healthy!
Ingredients [serves 10-12] Directions
1/2 cup plant-based milk 1. Heat a pan on a low heat for 5- 8

minutes.
4 tbsp coconut yogurt
2. Add dry ingredients to a bowl and mix
1/4 cup maple or agave syrup until well combined. Repeat with wet
ingredients.
2 tbsp coconut oil, melted
3. Add wet ingredients to the dry
1 1/2 cups spelt flour (or your ingredients and mix until your batter is
flour of choice) smooth and silky.
1 tsp vanilla extract 4. Add 1/4 cup of the batter at a time to
a non stick pan and cook the pancakes
2 tbsp poppy seeds
for 20-30 seconds per side. Repeat
zest and juice of one lemon with the rest of the batter.
2 tsp baking powder 5. Serve with coconut yogurt, extra lime

zest or your choice of syrup and enjoy!
1/2 tsp baking soda
16 Effortless Edition | Speedy Starts

Effortless Edition | Lemon & Poppy Seed Pancakes 17
Cinnamon Banana French Toast Sticks
Contributor: Marissa Wong | @itsallgoodvegan
Thick, golden brown, and bursting with flavor. Paired with warm maple syrup and
topped with crunchy walnuts. This simple and easy dish will be your new go-to
breakfast or brunch recipe.
Ingredients [serves 3] Directions
4 slices of bread 1. Cut your slices of bread into sticks.

Repeat until all of the slices have been
1 cup dairy- free milk cut. Set bread aside.
1 tbsp ground flaxseed 2. Combine the mashed banana, milk,
1 medium banana, mashed into a cinnamon, vanilla, and ground flax
paste seed in a large bowl and whisk. Place
the mixture in the refrigerator for 10
1 tsp cinnamon minutes to thicken.
1 tsp vanilla 3. Completely dunk your stuffed French
Toast Sticks in the mixture covering all
1 tbsp oil of choice
sides. Repeat until you have covered all
sticks.
Toppings 4. Heat a large pan on medium heat. Once

hot, add the oil to your pan. Add 3-4
coated sticks to the pan (you don’t
want to add too many at once).
1/3 cup maple syrup
5. Fry slices on both sides until golden
¼ cup walnuts
brown. I cooked my slices for 2 minutes
on each side.
6. Serve with walnuts, bananas, and maple
syrup.

Effortless Edition | Cinnamon Banana French Toast Sticks 19
Mocha Overnight Oats
Contributor: Fleur | @nourishingfoods
I’m calling out all caffeine addicts to make these overnight oats! I’ll assure you that
you will get lots of energy from this bowl since it has some complex carbs, fats and
a lot of caffeine from the coffee and raw cacao powder.
Ingredients [Serves 4] Directions
1 cup oatmeal 1. Simply combine everything together

in a bowl or jar and place in the fridge
1 cup plant milk overnight or at least for 30 minutes.
1 tbsp flax seeds 2. Serve this in your Coconut Bowls and

wooden spoon.
3 tbsps raw cacao powder
3. Top with your favourite toppings and
1 sachet of instant coffee mixed enjoy!
with some water
1/2 teaspoon cinnamon
1 tbsp sweetener of choice

Effortless Edition | Mocha Overnight Oats 21
Blue & Purple Smoothie Bowl
Contributor: Sarah | @sculptedkitchen
A refreshing bowl in the morning for you and your special person. One bowl is full of
antioxidant rich berries and the other is full of immune supporting spirulina.
Ingredients Directions
Wild Blueberry Bowl: 1. Blend all the ingredients of the Wild

Blueberry Bowl in a high-speed blender.
2 frozen bananas 2. Blend until creamy and smooth.
1 cup of wild blueberries 3. Pour into your favourite Coconut Bowls

1/4 cup of almond milk and top with fresh fruits and nut butter.
4. Repeat with the Spirulina Bowl Recipe.
Spirulina Bowl:
2 frozen bananas
2 tsp of blue spirulina
1/4 cup of almond milk
1/2 cup of frozen pineapple

Effortless Edition | Blue & Purple Smoothie Bowl 23
Garlic Mushroom Toast with Avocado Pesto
Contributor: Sarah | @sculptedkitchen
When your love for mushrooms is so great that you layer them thicker than your
bread! Avocado pesto slathered on sourdough toast and covered with pan fried
mushrooms. Delicious!
one giant ripe avocado 1. For the avocado pesto, blend all
ingredients in a blender until combined
1/2 tsp of salt and smooth. Set aside.
a dash of pepper
2. Add oil to the pan and sauté mushrooms
a handful of cilantro (1/4 cup) with the garlic paste. Cover for a few
minutes until they sweat.
1/2 tsp of roasted garlic paste*
3. Flip and continue cooking until
1 tbsp of Lime juice
mushrooms are lightly browned and
cooked.
Pan Fried Mushrooms: 4. Toast your sourdough bread and lather

a few tablespoons of the avocado pesto.
Top with slices of mushroom and enjoy!
Cut mushrooms in 1/2 inch slices
2 tbsp oil of choice
1 tbsp of garlic paste
1/2 tsp of salt
* You can make your own garlic

paste by roasting whole garlic,
and blending/mashing the
cloves into a paste.

Effortless Edition | Garlic Mushroom Toast with Avocado Pesto 25
Sourdough Toast with Avocado, Hummus
and Tofu Scramble
Contributor: Alexandra Paska | @plantbased.traveler
Enjoy your next brunch with this dish that literally combines both breakfast and
lunch flavours.
1 1/2 cups dried chickpeas 1. Crumble tofu with a fork and add it
to a large non-stick pan together with
1 teaspoon baking soda tamari, ketchup, nutritional yeast and
spices and cook for about 5 minutes
1/4 cup parsley, minced on medium heat or until all excess
liquid from the tofu has cooked out.
1/4 cup cilantro, minced Turn off the heat and fold in chopped
parsley and spinach.
2 cloves garlic
2. Serve on your favorite (toasted)
1/2 yellow onion sourdough bread with some mashed
avocado or hummus and enjoy!
1 jalapeño pepper (optional)
3-4 tablespoons flax meal (or

5-6 tablespoons flour)
1 teaspoon cumin
1 teaspoon ground coriander
1/2 teaspoon salt
2 tablespoons oil

Effortless Edition | Sourdough Toast with Avocado, Hummus and Tofu 27
Scramble
Crunchy Almond and Coconut Granola
Say good bye to your favourite store-bought brands of granola because this
recipe is the very reason why we should make our own delicious and healthy
granola - free of refined sugars and additives!
3 cups of rolled oats 1. Preheat the oven to 350 F/175 C.

1/3 cup maple syrup 2. Add all ingredients except the coconut
1/3 cup smooth almond flakes to a bowl and stir until well
butter combined.
1/3 cup slivered almonds 3. Make sure everything is evenly coated.

1/3 cup unsweetened
4. Spread mixture on a lined baking
coconut flakes
sheet and bake for 20 minutes.
1 tsp cinnamon
5. Add coconut flakes and bake for an
Pinch of sea salt additional 2-3 minutes.
6. Let granola cool down completely

Optional: before breaking it up and storing it in
a glass jar.
1 tsp of vanilla, almond or 7. Enjoy!

coconut extract
Tip:
If the almond butter you are using is very

thick, try lightly warming it up to help
coat everything evenly. Alternatively you
could also use melted coconut oil.

Effortless Edition | Crunchy Almond and Coconut Granola 29
Maple Vanilla Oat Pudding with Cherry
Berry Compote
Who wouldn’t love to wake up to a warm bowl filled with oats, compote and nut
butter and served in a beautiful Coconut Bowl?
1 part quick cook steel 1. If you have a pressure cooker like the
cut oats : 3 parts of your instant pot, add oats and plant milk
favorite plant milk * to the pot and set it on a 10 minute
manual setting.
1 tbsp maple syrup
2. For a traditional stove top method just
Pinch of ground vanilla or 1
follow package instructions and keep
tsp vanilla extract
in mind to stir regularly!
Frozen cherries and
blueberries 3. Stir in maple syrup and vanilla when
oats are done.
4. For the berry compote simply heat

Toppings: up frozen fruit in a small pot (or in the
microwave) and serve it over the warm
oats, along with a big spoonful of your
A spoonful of peanut butter favorite nut butter and an extra drizzle
of maple syrup!
An extra drizzle of maple
syrup
* The amount depends on

how much oat pudding
you want to make. So, for
example, 1/2 cup steel cut
oats and 1 1/2 cups of plant
milk.

Effortless Edition | Maple Vanilla Oat Pudding with Cherry Berry Compote 31
32
Chapter 02
15 Minute Meals
Whether you’re entertaining, cooking for

two or looking to create something tasty
quick and fast just for you, this chapter has
so many delicious recipes - that you can
create at home in less time than what it
takes to boil rice. These recipes are equally
delicious as a main as they are as a side
or starter, just be sure to consider the
occasion when preparing these meals, as
you may wish to add or remove some of the
ingredient volume.
33
Savoury Chickpea Pancakes
This hearty and filling meal is full of plant protein. These chickpea crepes are easy and
quick to make. The fun part is filling them with whatever you think is delicious.
1 cup chickpea flour 1. Combine all ingredients together with a whisk.
1 cup plant milk 2. Heat up a pan to medium heat and pour about 1/4-
1/4 cup of pancake batter onto the pan and spread
2 tbsps nutritional yeast out.
2 tsp apple cider vinegar 3. Cook until bubbles start to form (this happens
relatively quick). Flip them and cook for another 1-2
1/2 tsp turmeric powder minutes.
1/2 tsp onion powder 4. Fill with whatever you desire. Tip: miso sautéed
mushrooms, lentils, avocado and hummus.
1/2 tsp garlic powder
salt & pepper to taste
34 Effortless Edition | 15-minute Meals

Effortless Edition | Savoury Chickpea Pancakes 35
Spicy Bean Sprout Salad
Contributor: Ellie | @ellielikes.cooking
This Korean-style bean sprout salad is a crunchy, spicy, salty side dish that
pairs perfectly with a plain bowl of rice. Vegan, gluten-free, and only contains 7
ingredients!
1 lb bean sprouts 1. Add bean sprouts to a bowl. Sort

through and discard any rotten
½ tsp salt sprouts. Rinse with water and drain.
1 tsp gochugaru 2. Bring a pot of water to boil. Add bean

sprouts and cook for 2 minutes. Drain
1 tsp sesame oil and rinse under cold water to prevent
further cooking.
1 tbsp toasted sesame seeds
3. Mix together remaining ingredients in
1 green onion, sliced
a large bowl.
1 small garlic clove, minced
4. Take a handful of bean sprouts and
squeeze out excess water. Place bean
sprouts into the bowl with the other
ingredients. Repeat with the rest of
the bean sprouts.
5. Mix bean sprouts and seasonings

together until well combined. Serve
immediately or store in the fridge.

Effortless Edition | Spicy Bean Sprout Salad 37
Sesame Green Beans
Steamed green beans covered in a creamy sesame sauce. This green bean goma-ae is the
tastiest way to get greens into your diet. Just 6 ingredients and done in under 15 minutes!
½ pound green beans 1. Rinse and trim green beans. Bring a

pot of lightly salted water to a boil.
2 tbsp tahini Add in green beans and boil for 3-5
minutes, until tender. Drain with a
1 tbsp toasted sesame colander and rinse under cold water
seeds to prevent from further cooking. Chop
into thirds.
½ tbsp date paste, maple
syrup, or sugar 2. Mix remaining ingredients together
until fully combined. Add more
1 tsp mirin
water as needed to reach desired
1 tsp soy sauce (or tamari consistency.
for gluten-free)
3. Mix sauce with green beans and
1 tbsp water sprinkle a few extra sesame seeds on
top.

Effortless Edition | Sesame Green Beans 39
Indian Spiced Cauliflower
Contributor: Taavi Moore | @healthienut
Tender and hearty cauliflower flavored with Indian spices. Super easy, simple, and
the perfect weeknight dinner.
Serves 1-2 Directions
One 15 oz. can chickpeas 1. Preheat the oven to 425 degrees.

Rinse and drain chickpeas. Add to a
1 tbsp coconut oil baking sheet and toss with a drizzle of
olive oil and sprinkle of salt. Bake for
2 tsp whole coriander seeds 30 minutes.
2 tsp whole cumin seeds 2. While chickpeas are baking, prepare
the rest of the dish. To a large skillet,
½ white onion, thinly sliced
melt coconut oil over medium high
3 cloves garlic, roughly heat. Add whole coriander and cumin
chopped seeds. Toast for about 1 minute until
they start to pop. Add onion, garlic,
½ tsp kosher salt and salt. Cook for 5-6 minutes until
the onion is soft, stirring occasionally.
1 tsp turmeric
3. Sprinkle over turmeric, garam masala,
1 tbsp garam masala curry powder, and ginger. Stir well to
coat onions. Add tomato paste and 1
2 tsp curry powder tbsp of water to deglaze the bottom
of the pan. Add cauliflower florets
1 tsp dried ginger and 1 tsp kosher salt. Stir well to coat
cauliflower in the mixture. Add 1 cup of
1 tbsp tomato paste
water to the pan, cover, and let cook
1 medium head cauliflower, cut for 8 minutes until cauliflower is soft
into florets and tender.
1 tsp kosher salt 4. Add baked chickpeas (if not done,

turn cauliflower down to low until
Juice from 1 lime chickpeas are cooked), juice from ½
lime, and lime zest. Season with salt
½ tsp lime zest as needed. Serve with rice, veggies of
choice, and top with fresh cilantro and
a sprinkle of red pepper flakes.

Effortless Edition | Indian-Spiced Cauliflower 41
Easy Gluten-free Vegan Pizza Base
Contributor: James Wythe | @healthylivingjames
This is a healthier version of a pizza crust can only be made using three simple
ingredients. You can incorporate this into your diet without feeling the guilt. Top
it with your favourite toppings and you’ll have yourself a pizza, a healthier, tastier
guilt-free pizza!
225 g chickpea flour (also 1. To a large mixing bowl add the 225 g
known as gram or besan flour) chickpea flour, pinch salt and slowly
mix in the 310 ml water until well
310 ml water combined.
pinch of salt 2. Now heat a large pan with oil until

very hot.
3. Now pour half the mix into the pan

and tilt until the whole pan is covered.
4. After a few minutes, turn the base

over (be careful) and fry for a further
few minutes.
5. Top it with your favourite toppings

then slice and enjoy!

Effortless Edition | Easy Gluten-Free Vegan Pizza Base 43
Vegan Spaghetti Carbonara
Simple and quick Spaghetti Carbonara topped with pine nut parmesan cheese. This warm
and comfort food recipe is the ideal meal for a weeknight or speedy lunch.
8 Ounce Spaghetti 1. Start by cooking pasta accordingly to

package instructions.
⅓ Cup Tahini
2. In the meantime the pasta cooks make
½ Cup Unsweetened Plant your “ parmesan Cheese”. Bring a pan
based Milk to medium heat, add pine nuts and
toast for 2-3 minutes tossing with a
3 Tbsp Nutritional Yeast spatula constantly.
½ tsp Garlic Powder 3. Add toasted pine nuts and 1 tbsp of
nutritional yeast to a food processor
Juice of 1 Lemon
or blender and pulse for 30 sec to 1
⅓ Cup Pine Nuts min until you get a parmesan crumb
texture.
Salt and pepper to taste
4. Once pasta is cooked drain the water
and bring pasta back to the pot. Add
Tahini, rest of the nutritional yeast,
garlic, plant based milk and pepper
& salt to taste and mix into the warm
pasta.
5. Serve in a pasta bowl and top with

parmesan cheese & pepper flakes or
parsley (optional).

Effortless Edition | Vegan Spaghetti Carbonara 45
Spicy Asparagus Stir-fry
Contributor: Woon Heng | @woon.heng
When asparagus is in season, this is our favorite way of making them with some
protein. Try a different way to cut your asparagus to make this dish more fun.
8oz asparagus, cut diagonally or 1. Mix the sauce ingredients in a bowl

shaved⁣ until well combined, set aside.⁣
4oz firm tofu, pressed⁣ 2. Slice pressed tofu crosswise into
toasted sesame seeds (optional)⁣ 1/2-inch-thick pieces; cut each piece
diagonally into 2 triangles (this is an
1 serving of cooked Jasmine or optional step or cut tofu in cubes). In
Basmati rice⁣ a heated non-stick pan with a drizzle
⁣ of oil, pan-fry tofu on both sides until
golden brown.⁣
Sauce:⁣
3. Then, add in the sauce and cook for
1 tablespoon sambal oelek⁣ or
chili sauce 1 minute or until the sauce is slightly
reduced⁣
1 tablespoon soy sauce or tam-
ari⁣ 4. Add the asparagus, place a lid over,
turn heat to low-med and let the
1 teaspoon maple syrup (option- mixture cook for 1 minute or so,
al or adjust to your preference)⁣ depending on your crunch preference.
1/4 cup water⁣ (Asparagus will turn bright green
at this time. If you prefer softer
asparagus, you may extend the
cooking time)⁣
5. Remove the lid, give the mixture a final

quick toss and serve warm with rice
and top with sesame seeds.⁣

Effortless Edition | Spicy Asparagus Stir Fry 47
Firecracker Tofu
Contributor: Moon Lai | @foodpassionical
This tofu recipe is exploding with flavour and heat - perfectly pairs with freshly
cooked rice and steamed veggies.
400 g tofu 1. Remove the excess water from the

tofu, coat tofu with cornstarch and fry
1/2 cup corn starch or potato the tofu until golden brown.
starch
2. Mix all the sauce ingredients into a
2 bok choys small bowl and set aside.
3. Sauté garlic until fragrant then add in

the sauce mixture. Add the fried tofu
Sauce: and pour 1/4 cup of water, cook till the
sauce thickens.
1/4 cup hot sauce
4. Wash and poach the bok choy. Serve
2 tbsp soy sauce
the tofu and Bok choy with rice.
1 tsp vinegar
1/2 tbsp sesame oil
1 tsp paprika
1/2 tbsp brown sugar
Salt for seasoning
3 cloves garlic, minced

Effortless Edition | Firecracker Tofu 49
Thai Basil Tempeh Stir-fry
Contributor: Moon Lai | @foodpassionical
This tofu recipe is exploding with flavour and heat - perfectly pairs with freshly
cooked rice and steamed veggies.
300g tempeh 1. Cook the tempeh in boiling salt and

add water for 10 min. (This process
Handful of thai basil allows to remove the bitterness from
the tempeh)
4 cloves garlic
2. Pound or grind the garlic, ginger and
Thumb size ginger chilli and set aside.
1 bird’s eye chilli 3. Mix the soy sauce, vegan oysters
sauce, thick soy sauce, Chinese rice
1 tbsp vegan oysters sauce
wine and organic cane sugar in a
1/2 tsp thick soy sauce c separate bowl and set aside.
1 tbsp Chinese rice wine 4. Heat 2 tbsp of oil in a pan, add in

the pounded garlic and sauté until
1 tsp organic cane sugar fragrant. Then add in the mashed
tempeh and cook for a few minutes
before adding in the sauce mixture.
Keep stirring until the tempeh absorbs
the sauce and turns a bit brown.
5. Remove from the heat, serve with rice

or bread.

Effortless Edition | Thai Basil Tempeh Stir-fry 51
Pistachio Broccoli Pesto Pasta with Green
Peas and Spinach
This super green pesto pasta recipe is so delicious and nutty! This comfort food
needs just a few ingredients and can be made under 15 minutes.
1 cup steamed broccoli 1. Blend up all ingredients for the pesto

in a food processor.
1/4 cup of shelled pistachios
2. Cook your choice of pasta and add
1 large handful of spinach green peas a couple minutes before
noodles are al dente - Saves time and
1 tbsp olive oil an additional pot!
Juice of half a small lemon 3. Drain pasta and peas and add some
fresh spinach and stir in pesto.
1 tbsp nutritional yeast
1 tsp of garlic or 1 garlic clove
1 tsp onion powder
A handful of basil leaves
1/4 cup of pasta water
Pasta of choice
Green peas
Extra spinach

Effortless Edition |Pistachio Broccoli Pesto Pasta with Green Peas and Spinach 53
Crunchy Beans Hakka Stir-fry
Super simple and easy to make for a quick dinner dish. Blanching the beans
beforehand keeps the beans’ dark green color before stir-frying.
1 lb french beans, sliced diago- 1. Blanch cut beans in hot boiling water,
nally⁣ drain well, then rinse with cold water/
ice water to stop the cooking process.⁣
4 oz spiced tofu, sliced thinly⁣ This process keeps the dark green
(ore regular tofu) color of the beans.
3 thai chilies⁣ 2. ⁣To make the stir-fry, sauté garlic with

1 teaspoon oil in a wok or non-stick
2 cloves garlic, sliced⁣ pan until fragrant. Then, stir in tofu,
Thai chilies & continue to cook for 1-2
oil⁣, as needed
minutes. Add in French beans and toss
salt to taste⁣ with sauce until well combined. Serve
warm with a bowl of rice.⁣
Sauce:⁣
1 tablespoon soy sauce/tamari⁣
1 tablespoon mushrooms stir fry

sauce
1 tablespoon chinese cooking

wine
a dash of white pepper⁣

Effortless Edition | Crunchy Beans Hakka Stir-fry 55
Grilled Mushrooms with Spicy Teriyaki
Sauce & Cucumber Salad
A perfect and quick way to enjoy fresh mushrooms is to grill them. With the
spicy Teriyaki sauce, these grilled mushrooms are juicy and paired wonderfully
with a side of cucumber salad.
Ingredients [serves 2-3] Directions
- 300g [21oz] King Oyster 1. Place dressing ingredients (except

mushrooms (or sub with Bella)⁣ sesame seeds) in a bowl, whisk until
combined. Stir in sesame seeds and
set aside. ⁣
Spicy Teriyaki sauce:⁣
2. Clean mushrooms and then pat dry
1 teaspoon minced ginger⁣⁣⁣ using paper towels. Cut mushrooms
into chunks.⁣
2 tablespoons soy sauce⁣⁣⁣
3. Thread about 3 mushroom pieces
2 tablespoons mirin⁣
onto each skewer, brush each side
1 1/2 tablespoons organic brown of the mushrooms with oil. Grill over
sugar/maple syrup⁣⁣⁣ low-medium heat (I used a gas griller).
While grilling, brush mushrooms with
1 tablespoon chili oil with sedi- teriyaki sauce to season and grill until
ment⁣ mushrooms are fully cooked through.⁣
4. For the cucumber salad, massage

Cucumber Salad: cucumber slices with salt and let it sit
for 15 mins. Squeeze the cucumbers to
1 cup sliced cucumber remove excess water and season with
mirin.
1/8 tsp salt
1 tbsp mirin 5. Serve with cucumber salad and
fresh veggie salad with miso ginger
dressing. You can add some Japanese
Shichimi Togarashi (or your favourite
hot sauce) for a spicy kick as well.

Effortless Edition | Grilled Mushrooms with Spicy Teriyaki Sauce & Cucumber Salad 57
Falafel Bites
Soft on the inside but crispy on the outside, packed with a bunch of herbs and
greens to get that fibre and protein in!
2 cup cooked or canned chick- 1. Drain and rinse chickpeas and beans.
peas Place them in a food processor with
the rest of the ingredients and pulse
½ cup chickpea or buckwheat until all ingredients are finely chopped
flour and coarse scraping down the side
to make sure all the mixture is well
1 large onion, chopped combined.
1/2 green bell pepper, chopped 2. Line a plate or baking sheet with
parchment paper and, using your
1 cup fresh parsley, roughly
hands, form small balls and gently
chopped
press them down and transfer to your
1/3 fresh mint plate or baking sheet. Repeat until
mixture is finished.
1/2 cup fresh dill
3. Bring a large skillet to medium heat
1/4 tsp baking soda and add about 1 inch of oil and let
the oil warm up (about 5 min) before
1 tsp salt adding your falafels. Once oil is hot
add falafels and cook for 2-3 min each
2 tsp cumin powder side.
1/4 tsp ginger powder 4. Remove falafels from skillet transfer
falafels to a plate covered with paper
1 tsp garlic powder towels and serve immediately. Enjoy
with hummus, yogurt dip or tahini
1/4 tsp oregano
sauce!
olive or avocado oil for frying

Effortless Edition | Falafel Bites 59
10 Minute Creamy Tomato Soup
Here’s a super quick comfort food that you can make for busy evenings. It’s a
simple one-pot creamy soup that’s totally dairy-free and vegan and it is ready in
just 10 minutes
glug olive oil 1. First, slice your onion and garlic.
1 red onion roughly sliced 2. Heat your pan on a medium heat, add
in a glug of olive oil, the chopped
2 garlic cloves roughly sliced onion and garlic along with 1 tbsp
dried basil and fry until the onion
1 tbsp dried basil softens (2 minutes).
690 g jar tomato passata (or 3. Now pour in your passata, 1 heaped
swap for 2 x cans chopped to- tsp veg stock powder and 2 heaped
matoes) tbsp coconut yoghurt and stir.
1 heaped tsp veg stock powder 4. Simmer for a few minutes to enhance
(or 1/2 veg stock cube) the flavours.
2 heaped tbsp coconut yoghurt 5. If you prefer a chunkier texture, the
soup is ready. For a smooth soup,
whizz with a hand blender or transfer
to large food blender and blend until
smooth. Season to taste!

Effortless Edition | 10 Minute Creamy Tomato Soup 61
62
Chapter 03
30 Minute Mains
The last thing you want to do after a long

day’s work, or a day out is to spend hours
in the kitchen preparing dinner. Fortunately,
we have over a dozen 30 minute mains
that you can create effortlessly. With mains
inspired from many different cuisines, there
are recipes in this chapter for everyone, with
a number of them likely to make it into your
weekly routine of dinners.
63
Kung Pao Chickpeas
Contributor: Lenny Wu | @vegamelon
This is a delicious and creative way to use chickpeas! Say goodbye to takeout and make
yourself this loaded and healthier recipe.
1 tbsp cooking oil 1. In a bowl, whisk together all the sauce

ingredients and set aside.
1 tbsp ginger, minced
2. In a large skillet, heat the oil and fry the
3 cloves garlic, minced peppercorns, red chilis, ginger, and garlic
until fragrant.
1/2 tsp Szechuan peppercorns,
3. Add in bell pepper and chickpeas with
or to taste
the sauce mixture. Stir well and cook for 5
2 dried red chili peppers minutes, then stir in the cornstarch slurry.
4. Let the sauce simmer until thickened, then
1 bell pepper, sliced toss in the green onion and peanuts.
1 ½ cans (21oz/600g) cooked 5. Cook for 2 more minutes before serving.
chickpeas, about 2 ½ cups
1 tbsp cornstarch + 2 tbsp wa- *Optionally, first fry the chickpeas in oil until
ter, whisked golden brown and fragrant before proceeding
to step 1. This makes the chickpeas more crispy
4 stalks green onion, thinly and flavorful.
sliced
1/3 cup roasted peanuts
Sauce:
1 tbsp Chinese black vinegar or
rice vinegar
1 tbsp rice wine
1 tbsp sriracha
1 tbsp sesame oil
2 tbsp regular soy sauce + 1
tbsp dark soy sauce (use tam-
ari / coconut aminos for GF)
1 tbsp coconut sugar
2 tbsp peanut butter, or more
sesame oil to taste
64 Effortless Edition | 30 Minute Mains

Effortless Edition | Kung Pao Chickpeas 65
Easy Mushroom Risotto
An easy lemony risotto under 30 min packed with flavour and wholesome ingredients for a
speedy dinner.
1 white onion, finely chopped 1. Bring a large pot to medium heat.

Add 1 tbsp of oil, onion, garlic and
2 garlic cloves, minced celery. Cook for 5-8 min until fragrant.
Chop portobello mushroom into small
2 celery stalks, finely chopped pieces, add to pot and cook for 5
more minutes until mushroom is soft
2 cups chestnut mushrooms
and tender.
500 ml veggie stock 2. Add risotto rice, salt, pepper to taste
to the pot and cook, combining
2 cups raw risotto rice constantly for 3 minutes. The rice will
absorb all the flavours on this step.
2 tbsp olive oil
4 tbsp coconut milk 3. Slowly add 500ml of veggie stock to
the pot constantly mixing the rice,
juice of one lemon stir and bring to a boil. Lower heat to
simmer cover with a lid and cook for
4 tbsp nutritional yeast 10-15. Once cooked turn the heat of
and leave risotto covered with the lid
salt & pepper, to taste
for another 10 min.
4. In the meantime the risotto is
cooking thinly sliced chestnut
mushrooms. Bring a pan to medium
heat add remaining oil, coriander and
mushrooms. Cook for 3-5 min until
mushrooms are tender and soft.
5. Once risotto is done chilling, turn
heat on again to low heat and add
nutritional yeast, coconut milk and
lemon juice and cook for 3-5 min
until risotto is creamy. Serve topping
with sautéd mushrooms and fresh
coriander. Enjoy!

Effortless Edition | Easy Mushroom Risotto 67
Avocado Pesto Pasta
Simple and easy 20 minute Avocado Pesto Pasta. Made with fresh basil, creamy
avocado, and garlic. Such a comfort meal you can make again and again.
12 ounces of pasta, cooked 1. Cook pasta according to the package,

according to the back of drain, and set aside.
the package.
2. In a high powered blender or food
1 large avocado, pitted and processor combine the avocado,
the insides scooped out. fresh basil, walnuts, lemon juice, olive
oil, nutritional yeast, garlic, salt, and
1 cup of fresh basil pepper. Pulse ingredients until it
becomes a creamy sauce.
1/3 cup walnuts
3. Toss cooked pasta with the Avocado
1 small lemon, seeded and Pesto Sauce and eat immediately.
juiced
½ cup of olive oil
1 tbsp chopped garlic
2 tbsp nutritional yeast
1/2 tsp salt
1/4 tsp pepper

Effortless Edition |Avocado Pesto Pasta 69
Chickpea Stir-Fry
Whip up this healthy 20 minute Chickpea Stir Fry! Made with a savory sauce,
crunchy red bell peppers, and topped with salty peanuts. This stir-fry is vegan
and gluten-free using certified GF hoisin sauce.
Ingredients [makes 1 5-6 inch pie] Directions
2 tsp sesame seed oil, 1. In a small bowl combine the vegetable

substitute with olive oil broth, cornstarch, and mix. Set aside,
we will use this later.
3 garlic cloves, chopped finely
2. Heat a large pot with sesame oil on
1 can (15.5 ounce) chickpeas or medium heat. Once hot, add the garlic,
garbanzo beans chickpeas, red bell pepper, and cook
for 3-4 minutes.
3 tbsp soy sauce or gluten free
soy sauce 3. Add the soy sauce, rice wine vinegar,
maple syrup, hoisin sauce, crushed red
2 tsp rice wine vinegar pepper, and mix. Give the cornstarch
mixture (the cornstarch sinks to the
½ tsp maple syrup
bottom) a stir and add it to the pan.
2 tbsp hoisin sauce, i used
4. Cook for 5-7 minutes stirring
gluten free sauce
constantly. You want to make sure it
1 ½ tbsp cornstarch does not burn to the bottom of the
pan. Once the sauce has thickened
¼ cup vegetable broth immediately take it off the heat. If you
notice your sauce got too thick add
1 red bell pepper, chopped into more vegetable broth.
small pieces
5. Garnish with peanuts and chopped
⅓ cup peanuts green onions.
1-2 tsp crushed red pepper 6. Leftovers can be kept in the

(optional) refrigerator in an airtight container for
2 days.
1 tbsp green onion, chopped
(optional)

Effortless Edition | Manakish Pizza 71
Miso Glazed Eggplant
Soft, tender eggplant generously coated with an umami-packed miso glaze. A healthy and
delicious side dish ready in under 20 minutes!
2 large american eggplants 1. Peel the eggplant skin in stripes (you

don’t have to peel all of the skin off).
½ tsp salt Cut each eggplant in half vertically.
Make slits over the surface but don’t
2 tbsp red miso cut through the skin. Sprinkle salt over
the eggplant surfaces and let them
1 tbsp sake
sweat for at least 10 minutes.
1 tbsp mirin 2. Meanwhile, mix together the
cornstarch and water to make a slurry.
1/2 cup kombu dashi Set aside.
1 tbsp maple syrup 3. Make the miso glaze by combining

miso, sake, mirin, dashi, and maple
1 tbsp corn starch + ¼ c syrup in a small saucepan over
water medium low heat. Stir continuously.
When the miso mixture starts boiling,
2 tbsp olive or canola oil, add the cornstarch slurry and continue
add more if needed to mix until the glaze has thickened.
Turn off the heat and let sit while you
prepare the eggplants.
4. Wipe off the liquid that comes out on
the surface of the eggplants. Spray/
brush oil over the surface of the
eggplants. Microwave until soft, about
5 minutes. Flip halfway through.
5. Heat a pan over medium heat. Brush
oil over the cut sides of the eggplants.
Place the eggplants cut side down on
the frying pan and cook until soft and
browned. Brush remaining oil on the
other side of the eggplants and flip
eggplants over. Cook until browned
and soft. Pour miso glaze over top and
serve while still warm.

Effortless Edition | Miso Glazed Eggplant 73
Lentil Veggie Pasta with Balsamic Tahini
Sauce
Here’s a quick and fuss-free pasta recipe that is healthy, full of proteins and veggies. So
easy to make and may be a a great way to level up from your regular go-to pasta sauce.
2 servings of lentil pasta 1. Cook pasta according to package

directions and reserve some pasta water
1 red and 1 yellow bell pepper before draining.
5 garlic cloves 2. Clean and cut bell peppers and mince

garlic.
2 large handful of chopped kale
3. Heat up oil in a large skillet and sauté
1 large handful of spinach peppers for about 10 minutes on medium
heat until lightly charred, add garlic and
1 heaping tbsp tomato paste
chopped kale and keep sautéing until kale
2 tbsp balsamic vinegar has cooked down.
2 tbsp good quality tahini * 4. Stir in tomato paste, balsamic vinegar,

tahini, coconut aminos, lentil pasta and
1 tbsp coconut aminos some of the pasta water and cook for
another minute until well combined.
pepper to taste
5. Fold in spinach at the end and season with
1/2 tbsp avocado or olive oil fresh ground pepper to taste.
* Instead of tahini you can use a

few spoonfuls of hummus

Effortless Edition | Lentil Veggie Pasta with Balsamic Tahini Sauce 75
Fettuccine Alfredo
Your family will love this creamy alfredo pasta recipe. Serve this with a slice of toasted
garlic bread for a decadent meal.
1 cup of cashews, soaked and 1. You can either quickly soak your cashews
rinsed with hot water for about 15 minutes or
soak them in the fridge for a few hours or
1/2 a block organic firm tofu overnight.
1/2 cup unsweetened plain plant 2. Cook pasta according to package

milk of choice directions and reserve at least 1 cup of
pasta water before draining and spiralize
2 tbsp nutritional yeast the washed (peeled if not organic) zucchini
if using.
2 tbsp apple cider vinegar
3. Add all ingredients for the sauce together
1/2 tbsp garlic powder or a few
with 1 cup of pasta water to a food
fresh garlic cloves
processor and blend until very smooth.
1/2 tbsp tsp basil
4. Mix hot pasta and zucchini noodles with
Salt to taste the sauce, add some spinach and fresh
basil.
1 tbsp olive oil
1 package fettuccine or pasta of

choice
+ 1 cup pasta water
Optional:
1 large zucchini
baby spinach
fresh basil

Effortless Edition | Fettuccine Alfredo 77
Gnocchi with Creamy Pea and Pistachio
Pesto
Pesto is so versatile and can be made with whatever ingredients that you choose! Alex
here used peas and pistachios and it’s so delicious! A great break from the usual basil
pestos! Serve this with freshly cooked gnocchi or pasta. Yum!
1 cup of frozen peas (thawed) 1. Simply blend up all the pesto ingredients
in a food processor until smooth and mix
1/2 a cup of shelled pistachios with your cooked gnocchi or pasta.
1 cup baby spinach 2. Add a few extra peas and greens to the
dish before serving and enjoy!
1 cup arugula
Handful of fresh basil

Tips:
1 tsp or garlic powder or 1-2
garlic cloves • When making gnocchi, I like to pan fry
them (no pre cooking necessary!) with a
2 tbsp nutritional yeast small drizzle of olive oil until crispy.
Juice of half a lemon • If you boil the gnocchi or serve the pesto
with pasta, always reserve some of the
pasta water to add to the pesto before
1/2 a cup unsweetened plant mixing it with the pasta or gnocchi.
milk (less for a thicker pesto)
• You can substitute the pistachios with
Gnocchi or pasta of choice almonds or cashews and interchange the
(cooked) greens with what you have on hand. My
favorites are baby spinach, kale or arugula.
Extra peas and greens
(optional)

Effortless Edition | Gnocchi with Creamy Pea and Pistachio Pesto 79
One Pot Vegan Mushroom Stroganoff
This incredibly simple one-pot vegan mushroom stroganoff will be the perfect dinner to
warm you up on the cold evenings that are on their way. The best part is it only uses these
8 ingredients that you can easily source from any supermarket.
1 kg chestnut mushrooms, 1. Heat a large shallow pan (this helps to

roughly sliced reduce the sauce down faster) with oil
adding in the garlic, onion and mushrooms
2 red onions, diced along with a decent pinch of salt and
pepper. Cook down for 5 minutes, making
4 garlic cloves, crushed sure to stir often.
2 400ml cans coconut milk 2. Once the mushrooms are soft add the
coconut milk, mustard, paprika and lemon
2 tsp dijon mustard (good
juice and stir well.
quality)
3. Cook on high heat (this helps the sauce to
2 tsp paprika
thicken nicely) for 20-25 minutes or until
Juice of 1 lemon it has reached your desired consistency.
Keep stirring every 5-10 minutes.
large handful fresh parsley
4. Finally add freshly chopped parsley and
3 tbsp olive/coconut oil stir it into the stroganoff, leaving some to
garnish for serving.
Salt & pepper

Effortless Edition | One Pot Vegan Mushroom Stroganoff 81
Vegan Sausage Pasta
The vegan sausages really bring this meal to the next level, but if you don’t have any, you
can always use beans like chickpeas or lentils or simply add in more vegetables.
1 tablespoon olive oil 1. First fry the onion in olive oil until
translucent.
1 onion
2. Add the garlic after a few minutes.
2 garlic cloves
3. Lower the heat to medium and add the
450 grams tomato sauce chopped sausages and fry them until
crispy.
1 tablespoons tomato paste
4. Add the chopped bell pepper and
1/2 bell pepper mushroom and cook for 3 minutes.
5-6 big mushrooms 5. Add the tomato paste and cook another
2-3 minutes.
2 vegan sausages, chopped
6. Next, add the tomato sauce and basil.
Salt & pepper to taste
Lower the heat and simmer for 10-15
300 grams dry pasta minutes.
7. Serve with cooked pasta/spaghetti, fresh

basil and pine nuts.

Effortless Edition | Vegan Sausage Pasta 83
Miso Sesame Noodles
Savory and comforting Miso Sesame Noodle bowl. Gluten-free, vegan, and whipped up in
30 minutes or less. Made with gluten-free noodles and tossed in a miso sauce, mushrooms,
chickpeas, and topped with sesame seeds. This is a quick and easy meal that your whole
family will love.
Sauce: 1. In a medium bowl combine all of the sauce

ingredients together and whisk.
3 tbsp soy sauce or tamari
(gluten-free) 2. Heat a large pan or wok over medium heat.
Once hot, add the oil and mushrooms.
1 Tbsp red miso paste Saute for 3-5 minutes, or until the
mushrooms let out their juices, stirring
1 tsp sriracha frequently.
1 tsp garlic powder 3. Add the chickpeas to the pan and cook for
2 minutes.
2-3 tbsp vegetable stock,
substitute for water 4. Combine the cooked noodles and sauce to
the pan and mix well.
1 tsp cornstarch
5. Immediately take the pan off the heat and
divide it into bowls. Garnish with sesame
Miso Sesame Noodles: seeds, crushed red peppers, and chopped
green onions.
1 tsp sesame oil, substitute for
water 6. Leftovers will last 2-3 days in the fridge.
Garnish your noodles after you reheat
1 package (8 ounces) white them, not before.
mushroom, chopped
1 cup of chickpeas, drained and

rinsed
8 ounces of angel hair noodles,

cooked according to the back
of the package.
I used gluten-free millet angel

hair pasta.
Garnishes:
black or white sesame seeds
crushed red pepper
chopped green onion

Effortless Edition | Miso Sesame Noodles 85
Easy Ketchup Tofu
This ketchup sauce tofu is vegan, gluten-free, easy to make, and comes together in under
30 minutes! Great for a quick weeknight meal.
1 16 oz block firm tofu 1. Cut tofu into cubes or triangles. Brush with
oil and air fry at 350°F for 10-15 minutes, or
1 tbsp olive oil until golden brown and crispy.
1/4 cup ketchup 2. Meanwhile, make the sauce by combining

remaining ingredients in a saucepan.
2 tbsp apple cider vinegar Simmer over medium heat until onions are
translucent, stirring constantly.
3 tbsp water
3. Coat tofu in sauce. Serve immediately or
1/2 onion, chopped
let tofu marinate in sauce until ready to
2 garlic cloves, minced eat.
1 tsp soy sauce, or tamari if

gluten-free
1/2 tsp mustard
dash of pepper

Effortless Edition | Easy Ketchup Tofu 87
Red Lentil Green Curry
Learn how to make this easy vegan red lentil curry with simple, pantry-friendly
ingredients. It’s creamy, comforting, and ready in about 30 minutes!
½ onion, thinly sliced 1. Add about 2 tbsp of coconut milk to a

large pot over medium heat. When the
1 tbsp ginger, minced coconut milk starts bubbling, add in onion,
ginger, and garlic and cook for 5 minutes,
2 garlic cloves, minced stirring frequently. Add carrots and celery
and cook for another 2 minutes.
3 carrots, sliced
2. Add curry paste and stir into veggies. Add
3 ribs of celery, sliced
vegetable broth and coconut milk and
3 tbsp green curry paste bring to a low boil. Add lentils, stir, and
reduce heat to simmer. Simmer for 15-20
2 cups low sodium vegetable minutes, until the lentils are soft.
broth
3. Add spinach and stir into curry. Cover and
2 cups coconut milk let the spinach wilt for a minute. Turn off
heat and stir in cilantro.
1 ½ cups red lentils, rinsed
4. Serve warm over rice, noodles, or with
4 cups baby spinach bread!
½ cup cilantro, chopped

Effortless Edition | Red Lentil Green Curry 89
Cheesy Tomato Pasta Bake
Contributor: Taavi Moore | @healthienut
A quick and simple vegan pasta baked with a rich cheesy sauce, fresh basil, and sun-dried
tomatoes. The perfect weeknight dinner and ready in less than an hour.
2 tbsp olive oil 1. In a small saucepan, heat 2 tbsp oil until

shimmering over medium heat. Add garlic,
2 cloves of garlic, thinly sliced sun dried tomatoes, and a pinch of salt.
Cook for 1-2 min. until the garlic is slightly
1 tbsp chopped sun dried golden brown. Whisk in the flour until a
tomatoes thick paste is achieved. Cook flour for an
additional minute to get rid of raw flour
3 tbsp flour all-purpose or
taste. Slowly whisk in milk until thoroughly
gluten-free
combined. Cook for 4-5 min. until
1 cup non-dairy milk such as thickened then stir in the vegan shredded
unsweetened almond cheese. Cook until cheese is completely
melted and sauce has reached desired
1 cup vegan shredded cheese consistency (about another minute). Stir
in salt, pepper, nutmeg, and red pepper
½ tsp black pepper flakes. Season more if needed.
¼ tsp salt 2. Cook and drain pasta according to pkg

directions. Add back to the pot. Pour
¼ tsp ground nutmeg cheese sauce over the pasta and stir
to combine. Stir in the fresh basil and
pinch of red pepper flakes additional sun dried tomatoes. Add pasta
to a 8x8 baking dish. Sprinkle on more
4 cups cooked pasta of choice
shredded cheese. Broil on high for 3-4 min.
(8 oz. dry)
until cheese is melted and top is slightly
1 cup roughly chopped fresh crispy.
basil
3. Serve pasta with a sprinkle of red pepper
2 tbsp chopped sun dried flakes, more fresh basil, and freshly ground
tomatoes black pepper. Enjoy!
½ cup vegan shredded cheese

Effortless Edition | Cheesy Tomato Pasta Bake 91
Red Lentil Pasta with Cheesy Sweet Chili
Tomato Sauce
Here’s a quick and fuss-free pasta recipe that is healthy, full of proteins and veggies. So
easy to make and may be a a great way to level up from your regular go-to pasta sauce.
1 package of red lentil pasta 1. Cook pasta according to package

instructions al dente, drain and set aside.
2 small organic zucchini
2. In the meantime, cut washed zucchini into
1 cup chopped tomatoes, fresh slices or half moons and chop tomatoes if
or canned using fresh ones.
1/4 cup sweet chili sauce 3. Slice sausages diagonally and fry them in
a non stick skillet on both sides for 3-4
1/2 cup vegan mozzarella style minutes or until browned and slightly
cheese crispy, set aside and sauté zucchini for a
few minutes in the same pan. Depending
2 Italian vegan sausages
on your preference you can use some olive
Fresh Basil for this step.
Optional: 4. Add pasta, tomatoes, sweet chili sauce

and vegan cheese to the pan and cook
1/2-1 tbsp of olive oil everything on low heat for a few more
minutes until the cheese has melted.
5. Add sausage slices back to the pan, as well

as some fresh basil and enjoy!

Effortless Edition | Red Lentil Pasta with Cheesy Sweet Chili Tomato Sauce 93
Spicy Veggie Miso Ramen
Contributor: Ellie| @ellielikes.cooking
The ultimate Japanese comfort food: a creamy, hearty veggie broth infused with miso and
sesame for the best vegan ramen ever. So good you won’t believe it’s completely plant-
based, gluten-free, and oil-free!
¼ cup toasted sesame seeds 1. Use a mortar and pestle to grind the
toasted sesame seeds. It does not need
¼ cup tahini to be finely ground; some whole seeds
leftover are fine.
2 tbsp gochujang
2. Add kombu dashi, garlic, ginger, and
1 tbsp mirin carrots to a large pot and bring to a boil.
Cook for a minute, then add cabbage and
4 cups kombu dashi
continue to cook a few more minutes.
2 garlic cloves, minced Once carrots are slightly tender, lower to
medium heat and add in zucchini.
1 tbsp ginger, minced
3. Mix in ground sesame seeds, tahini,
3 small carrots, sliced gochujang, and mirin. Simmer until
zucchini are tender, then add tofu and
1 cup shredded cabbage about half the green onions and heat for
another minute.
1 zucchini, sliced
4. Turn off the heat, and once the soup has
3 tbsp red or white miso, add stopped boiling mix in the miso until evenly
more to taste dispersed. Taste and add more miso if
needed, or chili flakes if not spicy enough.
1 14oz block soft tofu, cubed
5. Prepare ramen noodles according to
2 green onions, sliced package instructions.
1 cup cooked corn kernels 6. Place cooked noodles in a large bowl and
pour in soup. Top with corn and remaining
3 servings of ramen noodles
green onions. Store leftovers in air-tight
containers in the fridge, storing the
noodles and soup separately.

Effortless Edition | Spicy Veggie Miso Ramen 95
Sweet and Spicy BBQ Jackfruit, Kale and
Mango Melts
These are so flavourful and melt in your mouth! One bite of the crunchy outer crust and
the soft and delicious filling is incredible.
3 flatbreads (or large wraps) 1. Drain jackfruit and break apart until it has
the “pulled” consistency. This works best
1 can of jackfruit in brine using your hands or a fork. If there are any
tough, chewy seeds cut them up with a
1 small onion knife or discard those pieces.
2 garlic cloves 2. Thinly slice onion and jalapeño and mince
garlic.
1 jalapeño
3. Heat up a few drops of avocado oil in a
1/3 cup BBQ sauce
non stick pan (low heat) and fry onions
1 large handful of chopped kale until fragrant and starting to brown.
Next add garlic and pulled jackfruit and
1/2 cup chopped ripe, fresh continue cooking on low medium heat
mango for about 15 minutes until all excess liquid
is gone. You want the jackfruit to have a
1/2 cup vegan cheese of choice relatively dry texture so it can absorb the
like cheddar sauce and flavors better.
fresh lime juice 4. Add sliced jalapeños and BBQ sauce and
continue cooking for another 5 minutes.
5. In the meantime wash and chop kale,

squeeze some lime juice over it and give
it a quick massage to soften the texture
(optional but recommended).
6. Assemble flatbread or wrap with some of

the vegan cheese, jackfruit mix, kale and
mango. You can add a bit more of the BBQ
sauce here as well.
7. Cover one half of the flatbread/wrap with

all fillings, sprinkle a little more cheese on
top and flip the other side over.
8. Fry them in a non stick pan (no oil

necessary unless you want them to be
extra crispy) for a few minutes each side
on low medium heat until lightly browned
and cheese has melted.
9. Cut in half and enjoy!

Effortless Edition | Sweet and Spicy BBQ Jackruit, Kale and Mango Melts 97
98
Chapter 04
No Bake Treats
What’s better than guilt free treats? No Bake

guilt free treats. This chapter contains a
brunch of tasty and nutritious treats that are
sure to impress. Simply add the ingredients
together as instructed, set aside and enjoy.
Our tip: Be sure to make a generous amount,
as these no bake treats will satisfy your
cravings for many days after you create
them.
99
Red Velvet Bliss Balls
Contributor: Lenny | @vegamelon
This is a fun, easy and tasty snack coloured naturally with beet powder. The slight hint of
the cocoa is just delicious!
1/4 cup nut/seed butter 1. In a food processor, combine all the

ingredients and blend into a homogeneous
1/2 cup unsweetened mixture.
applesauce
2. If the mixture is too dry, add in a few
2 tbsp maple syrup tablespoons of water to help with
blending.
1 scoop vegan protein powder
3. Roll the mixture into 16-20 balls and place
1/2 cup shredded coconut on a tray. You can rolls them with some
dessicated coconut, nuts, or whatever your
1 cup rolled oats, ground into
heart desires!
flour
4. Let set in the fridge for 15 minutes before
1 tbsp cocoa powder
serving.
1 tbsp red beet powder
100 Effortless Edition | No Bake Treats

Effortless Edition | Red Velvet Bliss Balls 101
High-Protein Chocolate Mousse
This chocolate mousse is rich & creamy yet made with simple, healthy ingredients. It’s
also high in protein, vegan, and gluten-free!
14 oz tofu, drained 1. Add tofu, cacao powder, maple syrup,

vanilla extract, instant coffee, and salt
¼ cup + 2 tbsp cacao powder to a food processor. Blend until mostly
combined, then add in melted chocolate.
3 tbsp maple syrup Blend again until smooth. Add plant milk,
1 tbsp at a time, as needed to help blend
½ tsp vanilla extract
and achieve desired texture. (Less milk will
1 tsp instant coffee make a thicker mousse.)
pinch of salt 2. Store leftovers in an airtight container in

the fridge. Leftovers will keep for about
2 oz dark chocolate melted 3-4 days. The mousse also thickens as it
sits in the fridge, so you may need to add
1-4 tbsp plant-based milk extra plant milk before serving.

Effortless Edition | High-Protein Chocolate Mousse 103
Chocolate-dipped Frozen Bananas
Looking for a healthy treat to satisfy your sweet tooth? Make these Chocolate- Dipped
Frozen Banana Bites. Creamy, chocolatey, and kid friendly. Dipped in dark chocolate and
topped with coconut, pecans and raspberries. They are simple to make and only take 20
minutes to whip up.
3 large firm bananas 1. Line a large plate or small baking pan with
parchment paper. Choose a plate or a
1 bar or 1 cup of vegan sheet pan that can fit in your freezer.
chocolate, I used dark chocolate
2. Combine the chocolate and coconut oil in
1 tsp coconut oil a microwave-safe bowl. Microwave for 30
second intervals stirring between each one
until the chocolate has melted.
Toppings: 3. Peel and cut your banana into ½ inch
round pieces.
2 Tbsp pecans, chopped
4. Dip each slice of banana halfway into the
2 Tbsp freeze dried raspberries,
chocolate and place on a plate or baking
broken into small pieces
sheet. The bananas can make your hands
2 Tbsp shredded coconut slimy, so I recommend wiping your hands
in between dipping. Repeat the process
until all the banana slices have been
dipped half way into the chocolate.
5. Sprinkle with your favorite toppings. I used

chopped pecans, freeze dried raspberries,
and shredded coconut. Place bananas in
the freezer for 1 ½-2 hours to harden. The
time will depend on how cold your freezer
is, so I recommend checking them.
6. Take the banana bites out and eat! Transfer

the leftovers to an airtight container and
store in the freezer. When ready to eat
again allow bananas to thaw slightly for 5
minutes before eating.

Effortless Edition | Chocolate-dipped Frozen Bananas 105
Healthy Cookie Dough
This no-bake, healthy, gluten free & high protein cookie dough is perfect to curb that
sweet craving.
1 1/2 cup chickpeas, cooked 1. Add everything except chocolate chips to

a food processor mix until the mixture is
1/3 cup smooth peanut butter smooth.
1/3 cup vegan dark chocolate 2. Add chocolate chips and combine with a
chips ( or chopped dark spoon.
chocolate)
3. Scoop out with an ice cream scoop or a
1/4 cup hemp seeds (optional) big tablespoon and divide into “balls”.
1/4 cup maple syrup 4. Enjoy cold with a spoon or as a bliss ball!
1 tsp vanilla extract
pinch salt

Effortless Edition | Healthy Cookie Dough 107
Pumpkin Swirl Cheesecake Bars
This dairy-free cheesecake bars tastes so good that you can’t help but take one more
slice. The swirls are so pretty and eye-catching that’s perfect for occasions!
2 cups cashews, soaked 8hr or 1. Soak dates in hot water for 10 min in a
overnight small bowl. While your dates soak, add
the rest of crust ingredients to a food
1/2 cup pumpkin puree processor and blend until texture is fine.
Transfer to a bowl and set aside.
1 cup light coconut milk
(canned) 2. Once dates have soaked for 10 minutes,
drain them and remove seeds. Add them to
1/2 cup maple syrup your food processor with one tablespoon
of water and blend until creamy and
1/3 cup melted coconut oil
smooth. Add mixture to rest of base
1/4 cup lime juice ingredients and use a spatula to combine
until you get a dough-like consistency.
2 tsp vanilla extract
3. Line a baking tray with foil or baking paper.
1 tsp pumpkin spice powder Add base dough and spread into an even
flat layer pressing it with a spatula. Place in
the freezer while you prepare your filling.
4. Drain your cashews and add them to

a high speed blender with the coconut
milk, maple syrup, lime juice, coconut oil &
vanilla. Blend until smooth.
5. Remove base from freezer and add half of

the cashew mixture to your baking tray.
6. Add pumpkin puree and pumpkin spice

to the remaining half and mix until well
combined. With a spoon add dollops of
the batter randomly on top of the cashew
mixture. Swirl around using a toothpick to
create a marble effect.
7. Place back in the freezer and let set for

at least 3 hours. Once it has set, remove
from the freezer and allow to chill for 10
min before removing it from the tray and
cutting into squares.

Effortless Edition | Pumpkin Swirl CheeseCake Bars 109
Peanut Butter Mousse Cups
If you are a fan of chocolate and peanut butter you will love these No Bake Peanut Butter
Mousse Cups. Made with a no bake oat crust and filled with a creamy peanut butter
mousse drizzled with melted dark chocolate. Make these ahead of time and pop them in
your refrigerator or freezer until you’re ready to eat them.
Ingredients [makes 12] Directions
No Bake Crust: 1. Line your standard muffin tin with 12 paper muffin
or cupcake liners.
1 ½ cups old fashioned oats,
gluten free oats 2. Add the oats in a high powered blender or food
processor and pulse 3-4 times. Combine the soaked
1 cup pitted medjool dates, dates (water drained) and coconut oil. Pulse until
soaked in warm water it turns into a dough like texture. Add an additional
tablespoon of coconut oil if the mixture is too dry.
3-4 Tbsp coconut oil, melted
3. Add 2 tablespoons of the no bake crust mixture to
each muffin tin. Using your hands form the crust.
Pack the crust mixture down, forming the base
Peanut Butter Mousse:
and pushing the crust slightly up around the edges
1 can (13.5 oz) chilled coconut (about half way up).
cream
4. Place the muffin tin in the freezer for 10 minutes or
3 Tbsp peanut butter, substitute the refrigerator 15-20 for the crust to harden.
with any type of nut butter
5. Remove the thick coconut cream from the top of
2 Tbsp powdered sugar the chilled can using a spoon and place it in a large
mixing bowl. Leave out the coconut liquid on the
bottom of the can (around half of the can). You can
save it for your next smoothie.
Chocolate Drizzle:
6. Using an electric mixer, begin to whip the coconut
¼ cup dark chocolate cream on medium speed for about 2-3 minutes
until it starts to get fluffy. Add the peanut butter
1 tsp coconut oil and powdered sugar and mix for an additional 2-3
minutes.
7. Add 1 tablespoon of the peanut butter mousse to

the cups. Using a spoon, form the top of the whip
into a swirl. Place the muffin pan in the freezer to
harden for 20 minutes or the refrigerator for 30
minutes.
8. Combine the chocolate and coconut oil in a

microwave-safe bowl. Microwave for 30 second
intervals stirring between each one until the
chocolate has melted.
9. Take the cups out and drizzle with chocolate.
10. Remove the Peanut Butter Mousse Cups from the

liners and enjoy!
11. Store the Peanut Butter Mousse Cups in the

refrigerator or freezer. If left out for long periods of
time they melt and fall apart.

Effortless Edition | Peanut Butter Mousse Cups 111
Peanut Butter Fudge
Contributor: Sam | @nutritionbysam
This quick freezer fudge is the perfect way to satisfy your sweet tooth in a healthy and
nutritious way! With only 5 simple ingredients, this recipe is rich in antioxidants, healthy
fats, and magnesium! Taste aside, there are so many wonderful benefits to this healthy
dessert alternative.
1 + 1/2 cups creamy peanut 1. Melt the cacao powder over low heat.
butter Meanwhile, add all remaining ingredients to
a food processor.
3/4 cup melted cacao butter
2. Once cacao butter has melted, add that
1/4 cup maple syrup to the food processor as well. Cover and
pulse a few times before letting it mix on a
pinch of pink salt low setting for about 30 seconds.
1 tsp vanilla extract 3. Pour mixture over a baking pan lined with
parchment paper.
4. Remove from the freezer and cut into 1

Optional add-ons:
inch squares.
a pinch of adaptogen powders
5. Store in the fridge for the perfect fudge
like maca or ashwagandha
like consistency or in the freezer for later
use!

Effortless Edition | Peanut Butter Fudge 113
Peanut Butter Brownie Bliss Balls
Combining best of both worlds: peanut butter and brownies. These balls are made in 10
minutes and would probably also be gone in 10 minutes. We’re not kidding! These bliss
balls are so tasty!
1/2 cup oats 1. Blend all ingredients together in a food

processor or blender until a sticky dough
1/2 cup walnuts forms.
1/2 cup coconut 2. Roll into balls and then slice in halves. Poke
a little hole in each halves and fill with
6 tablespoons raw cacao peanut butter. Gently press the halves back
powder together again and gently roll back into a
ball.
12 dates
3. Store in the fridge and enjoy while cold!
1 tablespoon peanut butter
2 tablespoons water
1/4 teaspoon salt
2 tablespoons peanut butter,

for filling (add more or less to
taste)

Effortless Edition | Peanut Butter Brownie Bliss Balls 115
Vegan Cinnamon Roll Pancakes
Contributor: Helena | @thedeliciousplate
These pancakes are easy and quick to mix up for breakfast. Sometimes you just don’t
have the time or the patients to wait hours for homemade cinnamon rolls. I got you
covered!
1 cup almond milk 1. Start by mixing the almond milk with the
vinegar. Let the mixture sit for 5 minutes.
1.5 tbsp apple cider vinegar
2. Mix the dry ingredients in a bowl, add the
1 tbsp maple syrup almond milk mixture with the maple syrup.
Mix until just combined, be carefull not
1 1/4 cup all purpose flour to over mix or the pancakes will become
dense. Let the batter rest for 5 minutes
1 tbsp baking powder
while making the cinnamon swirl.
pinch of salt
Glaze:
1/2 tsp cinnamon
1. Mix together all ingredients until combined
coconut oil for cooking and set aside.
Cinnamon swirl:
Cinnamon Swirl: 2. In a small bowl, stir together all the

ingredients for the cinnamon swirl. If it
4 tbsp almond butter or other is too thick, heat it for 10 seconds in the
nut butter microwave. Add 4 tbsp of the pancake
batter and stir in until fully combined. Pore
2 tbsp maple syrup in a small zip lock bag and cut a small hole
in one end, this will be the piping bag to
2 tsp cinnamon make the cinnamon swirl.
3. Heat a non-stick pan over medium heat,

melt a little coconut oil and ladle a small
Glaze: (optional) amount of batter into the pan. Quickly pipe
a swirl of the cinnamon swirl batter. If you
1/2 Cups powdered sugar
wish the swirl pattern to be visible cook
1 tbsp almond milk the pancake mostly of the bottom side
until the batter bubbles and starts to set
on the top, flip and cook the other side.
4. Serve the pancakes with the optional glaze

or maple syrup.
5. Enjoy!

Effortless Edition | Vegan Cinnamon Roll Pancakes 117
Pumpkin Spice Popsicles
Have a dessert for breakfast with these easy & healthy sweet pumpkin spice popsicles.
4 frozen bananas 1. Add oats to a high speed blender and

blend until ground. Add bananas, pumpkin
1 cup pumpkin puree puree, dates maple syrup, carrot juice,
pumpkin spice and 1/2 cup yogurt to the
3 pitted medjool dates, seeds blender and blend until well combined and
removed (or 2 tbsp maple smooth.
syrup.)
2. Divide mixture into your popsicle moulds.
1 tsp vanilla extract Spoon in the rest of your yogurt on top
and firmly whack the moulds on to the
1 cup coconut yogurt
counter a few times to remove any air
1/2 cup carrot juice bubbles.
4 tbsp ground oats. 3. If you are including the optional add-

ons, make sure to leave enough space in
1 tsp pumpkin spice the mould for the granola. You’ll add the
granola on top after they sit for 3 hours
in the freezer. This makes sure that the
granola will not sink to the bottom.
Optional:
4. If you are not adding any granola, simply
granola insert popsicle sticks into each mould and
place in the freezer for at least 6 hours.
melted chocolate
5. To remove the popsicles from the mould,
edible flowers run the mould under hot water for a few
seconds or until you can easily pull them
out. Decorate with melted chocolate, nuts
or seeds. Eat immediately or place back
into the freezer until you are ready to
enjoy!

Effortless Edition | Pumpkin Spice Popsicles 119
No Bake Chocolate Oat Bites
These No Bake Chocolate Oat Bites are the perfect snack or dessert to satisfy your sweet
tooth. No baking or food processor necessary and made with nut butter, chocolate, and
oats.
¼ cup chopped dark chocolate 1. Heat a pot on medium heat. Once warm,
(you can use semi sweet or milk add the coconut oil and chocolate.
chocolate)
2. Once melted, turn the heat to low and add
¼ cup coconut oil the syrup, nut butter, vanilla and mix.
¼ cup syrup (liquid sweetener) 3. Add the oats and salt to the mixture. Mix
until it becomes a dough like texture. Take
1 ½ cup old fashioned oats the pot off the heat.
¾ cup nut butter 4. Line a pan or plate with parchment paper.

Using a cookie scoop or spoon scoop and
1 tsp vanilla extract roll dough into small balls and place on the
pan.
¼ tsp salt
5. Place the plate or pan in the freezer for 10
minutes or the refrigerator for 20 minutes
to harden.

Effortless Edition | No Bake Chocolate Oat Bites 121
Contributor Acknowledgements
A big thank you to this list of creators, who have contributed their incredible recipes into this Effortless
Edition of Vegan Bowls. Each and every contributor here is passionate about inspiring others to eat a
healthy, ethical and environmentally friendly diet - especially during these current challenging times. Their
recipes are creative, nutritious and delicious. Be sure to check out their websites and social media profiles
for more delicious recipes.
Marissa Wong Lenny Wu

@itsallgoodvegan @vegamelon
www.itsallgoodvegan.com
I’m Marissa, the recipe creator and food I’m Lenny, known as @vegamelon on Instagram!
photographer for It’s All Good Vegan. I love to I’m currently studying mathematics and computer
spend my days in the kitchen creating simple and science at UCLA. I love creating nourishing
healthy recipes. My mission is to educate others plant-based recipes and sharing them with the
how eating plants can help you live a healthy, community. Let’s show the world that vegan food is
balanced life. beautiful and delicious!
Samantha Ellie
@nutritionbysam @ellielikes.cooking
www.nutritionbysam.com www.ellielikes.cooking
Samantha holds a Master of Science in Nutrition I’m a food photographer and recipe developer
& Integrative Health, currently practicing as a creating healthy and delicious plant-based recipes
Functional Nutritionist in NJ. In addition to clinical with simple ingredients. I love creating healthier yet
practice, she created a plant-based blog to inspire indulgent sweet treats and veganizing Japanese
others to create easy recipes to nourish and fuel recipes and childhood favorites. Join me in the
the body. All of her recipes are gluten free, dairy kitchen and let’s get cooking!
free, and refined sugar free.
Moon Lai
Fleur @foodpassionical
@nourishingfoods
Fascinated in plant-based food, I dived in and

Hi there! My name is Fleur and I am a recipe creator turned plant-based. I created my own platform on
focusing on making healthy, easy and delicious Instagram to document my journey. I taught myself
tasting vegan recipes. I hope you love making these about food photography and styling. Years have
nourishing plant meals as much as I do. passed and I still enjoy doing it.
122
Alexandra Taavi Moore
@plantbased.traveler @healthienut
www.healthienut.com
Alex is a certified personal trainer and health My name is Taavi Moore and I am a 19-year-old
coach from Germany currently based in New dietetics student at Seattle Pacific University.
Jersey, USA.A love for food and travel inspired From a young age, I have always had a passion for
her to share easy and delicious vegan recipes to cooking and baking. I further developed a great
encourage people from around the world to eat love for food photography, recipe development,
more plant based food. and interacting with like-minded, food-loving
individuals over social media. Shortly after, I
created my blog, healthienut, to share my recipes.
Sarah
Through my social platforms, I hope to inspire
@sculptedkitchen
others to not only love their body, but what they
nourish it with. Living a healthy lifestyle should be
fun, and through my recipes I hope to share the joy
Sarah is a Canadian born photographer. She was
of cooking.
an avid wedding photographer in her 20s, but
she put her camera down to raise her babies.
While at home, she picked up the camera again
Woon Heng
and photographed food one day. The one day
@woon.heng
turned into several and soon she realized she
www.woonheng.com
had a passion for photographing food. She
works from home studio creating food recipes
My name is WoonHeng and I enjoy making
and photographs for brands. When she’s not
delicious food for my family and friends. I love
photographing food, she’s teaching Pilates
to veganize traditional dishes that I missed
or educating herself of how to be a better
from home. My goal is to inspire you to adopt a
photographer.
meatless or plant based lifestyle, one meal at a
time.
James Wythe
@healthylivingjames
Maria Andree
www.healthylivingjames.co.uk
@thefitstitch
www.thefitstitch.com
A fully qualified health coach and food blogger.
I specialise in creating healthy and quick gluten,
Hello! I’m Maria Andree, the creator behind The
dairy, egg, meat and refined sugar free recipes.
Fit Stitch. I’m a sustainability architect by day and
My aim is to inspire and motivate people to make
a plant based cook by night. I’m passionate about
better food choices and to improve their overall
sustainability, wholesome nutrition & health! I love
lifestyle.
creating fun plant based recipes to show you that
eating plants can be easy, healthy and absolutely
delicious.
123
Helena
@thedeliciousplate
www.thedeliciousplate.com
I believe that good food brings people together.

Since I was a child, I have loved to cook. I grew
up in Sweden, lived in Chicago and I am currently
living in Spain with my two kids. My recipes
reflect these cultures, I cook mostly healthy
vegetarian and vegan food.
124

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04.

Plant Based Eating 9

Contributor Acknowledgements 122

Speedy Starts 15 Fettuccine Alfredo 76

Welcome to Vegan Bowls, we’re so recipes in the world.

Curated by the team at Coconut

The recipes that we feature and

We believe that plants based eating An estimated 70 billion land

Every good cookbook needs a handful

Ingredients [serves 10-12] Directions

1/2 cup plant-based milk 1. Heat a pan on a low heat for 5- 8

2 tsp baking powder 5. Serve with coconut yogurt, extra lime

16 Effortless Edition | Speedy Starts

Ingredients [serves 3] Directions

4 slices of bread 1. Cut your slices of bread into sticks.

Toppings 4. Heat a large pan on medium heat. Once

18 Effortless Edition | Speedy Starts

Ingredients [Serves 4] Directions

1 cup oatmeal 1. Simply combine everything together

1 tbsp flax seeds 2. Serve this in your Coconut Bowls and

1/2 teaspoon cinnamon

1 tbsp sweetener of choice

20 Effortless Edition | Speedy Starts

Wild Blueberry Bowl: 1. Blend all the ingredients of the Wild

2 frozen bananas 2. Blend until creamy and smooth.

1 cup of wild blueberries 3. Pour into your favourite Coconut Bowls

4. Repeat with the Spirulina Bowl Recipe.

22 Effortless Edition | Speedy Starts

Pan Fried Mushrooms: 4. Toast your sourdough bread and lather

* You can make your own garlic

24 Effortless Edition | Speedy Starts

3-4 tablespoons flax meal (or

1 teaspoon ground coriander

1/2 teaspoon salt

26 Effortless Edition | Speedy Starts

3 cups of rolled oats 1. Preheat the oven to 350 F/175 C.

1/3 cup slivered almonds 3. Make sure everything is evenly coated.

6. Let granola cool down completely

1 tsp of vanilla, almond or 7. Enjoy!

If the almond butter you are using is very

28 Effortless Edition | Speedy Starts

Contributor: Alexandra Paska | @plantbased.traveler

4. For the berry compote simply heat

* The amount depends on

30 Effortless Edition | Speedy Starts

Whether you’re entertaining, cooking for

1 cup chickpea flour 1. Combine all ingredients together with a whisk.

salt & pepper to taste

34 Effortless Edition | 15-minute Meals

Contributor: Ellie | @ellielikes.cooking

1 lb bean sprouts 1. Add bean sprouts to a bowl. Sort

1 tsp gochugaru 2. Bring a pot of water to boil. Add bean

5. Mix bean sprouts and seasonings

36 Effortless Edition | 15-minute Meals

½ pound green beans 1. Rinse and trim green beans. Bring a

38 Effortless Edition | 15-minute Meals

Serves 1-2 Directions

One 15 oz. can chickpeas 1. Preheat the oven to 425 degrees.

1 tsp kosher salt 4. Add baked chickpeas (if not done,

40 Effortless Edition | 15-minute Meals

pinch of salt 2. Now heat a large pan with oil until

3. Now pour half the mix into the pan

4. After a few minutes, turn the base

5. Top it with your favourite toppings