Plant Based Student Cookbook

Ingredients

Dough

• 3 Tbsp vegan butter (such as Earth Balance)
• 1 packet instant yeast (or use rapid-rise yeast // 1 packet yields ~ 2 1/4 tsp)
• 1 cup unsweetened plain almond milk
• 1 Tbsp organic cane sugar
• 1/4 tsp salt
• 3 cups unbleached all-purpose flour

Filling

• 3 Tbsp vegan butter (such as Earth balance // melted)
• 1/4 cup organic cane sugar
• 1/2 – 1 Tbsp ground cinnamon (to taste)

Topping

• 2 Tbsp vegan butter (such as Earth balance // melted)

Icing (optional)

• Simple Powdered Sugar Glaze (see step 8)
• Vegan Cream Cheese Frosting

Directions

1. DOUGH: In a large sauce pan (or in a bowl in the microwave at 30-second increments), heat the almond milk and vegan butter until warm and melted, never reaching boiling. Remove from heat and let cool to 110 degrees F (43 C) or the temperature of bath water. It should be warm but not too hot or it will kill the yeast.
2. Transfer mixture to a large mixing bowl and sprinkle on yeast. Let activate for 10 minutes. Then add 1 Tbsp sugar and the salt and stir.
3. Next add in flour 1/2 cup (68 g) at a time, stirring as you go (you may not add it all). The dough will be sticky. When it is too thick to stir, transfer to a lightly floured surface and knead for a minute or so until it forms a loose ball (be careful not to overmix). Rinse your mixing bowl out, coat it with avocado or olive oil, and add your dough ball back in. Cover with plastic wrap and set in a warm place to rise for about 1 hour, or until doubled in size (see photo).
4. FILLING: On a lightly floured surface, roll out the dough into a thin rectangle (the thickness of the dough should be about 1/4-inch). Brush with melted vegan butter and top with sugar and desired amount of cinnamon.
5. Starting at one end, tightly roll up the dough and situate seam side down. Then with a serrated knife or a string of floss, cut the dough into 1.5 – 2 inch sections and position in a well-buttered 8×8-inch square or comparable sized round pan (you should have about 10 rolls as original recipe is written). 
6. TOPPING: Brush with vegan butter (melted) and cover with plastic wrap. Set on top of the oven to let rise again while you preheat oven to 350 degrees F (176 C).
7. Once the oven is hot, bake rolls for 25-30 minutes or until slightly golden brown. Let cool for a few minutes and then serve immediately.
8. Optional: Frost with dairy-free cream cheese frosting or a simple mixture of 1 cup (112 g) organic powdered sugar and 1-2 Tbsp (15-30 ml) almond milk.
9. Best when fresh, though they will keep covered at room temperature for ~2-3 days.

“A protein packed breakfast that is so simple and customizable”

Ingredients

• ½ cup of plant based milk 
• 2 tbsp of chia seeds
• Dash of cinnamon (optional, but recommend)
• 1 tsp of cocoa powder (optional, but recommend)
• Toppings: Frozen berries, peanut butter, banana, vegan chocolate (optional)

Directions

1. In a mason jar (or any container), add milk and chia seeds and optional cinnamon/cocoa powder & SHAKE 
2. Let it sit for 5 minutes, and then shake again. Place in fridge overnight or for a couple of hours
3. Once pudding consistency forms, add to a bowl with whatever toppings you prefer!

“So so easy, healthy and can be made in a dorm kitchen!”

Ingredients

Blending mix

• 1 banana
• 3/4 cup oats
• 1 cup plant based milk
• Cinnamon to taste
• Protein powder (optional)

Toppings

• Peanut Butter, Berries

Directions

1. Blend all the blending mix ingredients together
2. Add to frying pan and flip when pancakes bubble

“I love this recipe because its a more cost-effective way of making oat milk than buying it from the store!”

Ingredients

• 4 cups water
• 1 cup oats
• Drizzle of agave
• Pinch of salt
• A dash of vanilla
• Cheese cloth (or nut milk bag)
• Sprinkle of cinnamon optional

Directions

1. Blend all ingredients to a liquid, put cheese cloth over a jar lid and strain, then refrigerate

“I like that it’s like oatmeal but smooth, and is a nice treat for breakfast. It’s simple and delicious and can be adjusted to taste.”

Ingredients

• 1 cup plant milk (any kind)
• 3 teaspoons sugar
• 1/2 teaspoon salt
• Splash of vanilla
• 5-7 teaspoons rice flour
• Cinnamon to taste

Directions

1. Heat milk in a small pan, then add in all ingredients except flour
2. Add cinnamon to taste. Add rice flour 1 teaspoon at a time and mix well with whisk or electric mixer, until desired thickness.

“Incredibly simple and nutrient-dense take on a chocolate peanut butter shake. And trust me, you don’t even taste the chickpeas (a great source of protein, fiber + more)”

Ingredients

• 2 ripe bananas (previously peeled, chopped, and frozen)
• 1-2 pitted medjool dates (more or less depending on desired sweetness) optional
• 1/3 cup cooked/canned chickpeas, rinsed and drained
• 2-3 Tbsp peanut butter (sub powdered peanut butter for lower fat // or sub other nut or seed butter such as almond, cashew, sunflower, or tahini)
• 2 Tbsp unsweetened cacao or cocoa powder (optional)
• 1/2 cup unsweetened dairy-free milk, plus more as needed (we prefer almond, coconut, or cashew)
• 1 pinch sea salt (optional)

Directions

1. Blend until creamy and smooth, scraping sides and adding more dairy-free milk as needed to facilitate blending. Adjust flavor as needed.

“I love that this recipe has so few ingredients and is a great appetizer. It’s a good plant based fried alternative. Its a Puerto Rican staple and a great side for rice and beans. The dipping sauce is also optional.”

Ingredients

• 4 green plantains
• 1 cup vegetable or canola oil, or as needed
• 2 cups water
• 4 cloves garlic, minced
• 1 tablespoon kosher salt, plus more to top
• Juice of 1 lime
• Mojo Verde or other sauces, to serve (optional)

Instructions

1. Cut the ends off of each plantain, and use a knife to cut through the skin of the plantain, lengthwise, from top to bottom. Try to only cut through the skin, as you don’t want to slice into the inner portion, which will form the tostones.
2. Use your fingers to pry open and peel off the tough outer skin. Discard the skin of the plantains.
3. Cut the plantains into pieces, about 1″ thick.
4. Fill a large, heavy-bottomed skillet about a third of the way with oil. Heat over medium for a few minutes to warm up the oil just slightly.
5. Meanwhile, in a large bowl, combine the water, garlic, kosher salt, and lime juice. Set aside.
6. Add the plantain slices to the oil. The oil should be just warm enough that it begins to lightly bubble shortly after adding the plantains, but should not bubble vigorously. Fry the plantains until softened and golden all over, about 4 minutes on each side. Use a slotted spoon or tongs to transfer to a paper towel lined plate.
7. Using the bottom of a glass, plate, or can, gently flatten each fried plantain piece. Smash them just enough that they flatten out, but don’t try to make them too thin, or they will break apart.
8. Dip the flattened plantain coin in the garlic-lime water. Let it sit for about 10 seconds, then remove from the water and gently pat dry with a paper towel. Repeat with remaining fried plantains.

“Let me start by saying this is the best vegan recipe I have ever made in my life.  Hands down.  It is extremely easy to make and extremely easy to clean up after – hallelujah.  The ingredients are affordable so it is college student friendly!  As long as you have a good spice rack, you probably already own most of the ingredients and it’s easily customizable if you want to change it up” – Julia

Ingredients

• 1 tablespoon refined or virgin coconut oil, or a neutral-flavored oil
• 4 cloves garlic, minced
• 2-inch piece of fresh ginger, peeled and minced or grated
• 1 tablespoon minced fresh turmeric, or 1 teaspoon ground turmeric
• 1-2 serrano peppers, diced*
• 1 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 1/2 teaspoon Indian red chili powder (if you only have regular chili powder use 1 teaspoon)
• 2 teaspoons curry powder
• 1 teaspoon garam masala
• Kosher salt or sea salt to taste (I use about 1 tsp kosher salt, and add more at the end)
• Freshly cracked black pepper to taste
• 1 cup (180-190g) red lentils, or split red lentils (the split variety will cook a bit quicker)
• 2 cups low-sodium vegetable broth
• 14-ounce can crushed tomatoes
• 14-ounce can full-fat coconut milk (see notes above for substitutes)
• 3 tablespoons unsweetened creamy almond butter
• 1/2 a small lemon, juiced
• 1/2 cup fresh cilantro, roughly chopped
• For serving: Basmati or Jasmine rice and Indian flatbread such as roti, paratha, or naan

Directions

1. Rinse the lentils in cold water until the water runs clear.
2. Heat a large, deep skillet or large saucepan over medium-high heat and add the coconut oil. Once the oil is shimmering, add the garlic, ginger, fresh turmeric (if using), and Serrano pepper and cook for 2 minutes, stirring frequently to prevent garlic from burning.
3. Add the cumin, coriander, chili powder, curry powder, garam masala, salt, and black pepper to taste, and cook for 30 to 60 seconds until fragrant, tossing frequently to prevent burning. If using ground turmeric instead of fresh turmeric, add the ground turmeric now, along the the rest of the spices.
4. Pour in the vegetable broth, and use a wooden spoon or spatula to scrape up any browned bits on the bottom of the pot. Add in the lentils and the crushed tomatoes and mix well. Reduce the heat to low and cover the pan with a lid. Simmer for 20 to 25 minutes, or until the lentils are cooked through and have mostly softened. If you find that the lentils are not quite soft after 25 minutes, add a few spoons more of broth or water and cook for another 5 minutes.
5.  Remove the lid and stir in the coconut milk, almond butter, along with salt and pepper to taste. Continue cooking on low heat, uncovered for 5 to 8 minutes, until the curry has thickened and is creamy. Finally, stir in the lemon juice and cilantro, and turn off the heat.
6.  If you want your lentils to even creamier and more on the puréed side, use an immersion blender to lightly purée the curry.
7. Serve the curry with rice and/or flatbread. Store leftovers in the fridge for 3-4 days.

“It’s soooo easy to make and it tastes amazing! It’s also really filling and has a good amount of protein, and you can customize it however you want (I like adding relish to mine!!)”

Ingredients

• 1 15oz can Reduced-Sodium Chickpeas rinsed and drained
• 2 Tbsp Vegan Mayonnaise
• 1 tsp Dijon Mustard
• 1/8 tsp Kosher Salt
• Black Pepper to taste

Directions

1. In a mixing bowl, combine chickpeas, mayo, Dijon, salt, and pepper.
2. Use a potato masher to mash the chickpeas with the other ingredients until combined and spreadable.
3. Serve immediately, or refrigerate in an airtight container up to 5 days.

“A simple, balanced, and customizable plant-based meal that is beyond this world.”

Ingredients

For The Mexican Quinoa:

• 1 tablespoon olive oil
• 1 medium-sized onion chopped
• 2 small bell peppers chopped (or 2 jalapeno peppers, seeded and chopped)
• 1 teaspoon ground cumin
• ½ teaspoon ground coriander
• 2 cloves garlic peeled and minced
• 1 cup quinoa rinsed and drained
• 1 15 oz. can black beans, drained and rinsed
• 1 cup corn kernels fresh or frozen
• 1 15 oz can diced tomatoes with juice
• ½ teaspoon kosher salt
• ¼ teaspoon black pepper
• 1 cup water or vegetable broth
• ¼ cup fresh cilantro chopped – plus more as garnish

As Garnish:

• 1 ripe avocado
• 2 stalks of scallions chopped
• 1 lime cut into wedges
• Handful of pumpkin seeds (optional)

Directions

1. Heat oil in a 12-inch pan with a lid over medium heat. Add in the onion, peppers, cumin, and coriander. Cook, stirring occasionally, until onions are translucent, 7-8 minutes.
2. Stir in the garlic and cook for 30 seconds.
3. Add in the quinoa, black beans, corn kernels, tomatoes, and salt and pepper. Give it a large stir.
4. Pour in the liquid, put the lid on, and bring it to a boil. Then turn the heat down to low and let it simmer for 20-23 minutes or until all the liquid is absorbed.
5. Let it sit for 5 minutes or so and fluff with a fork. Right before serving stir in the fresh cilantro.
6. Spoon the Mexican quinoa into bowls and garnish with fresh cilantro, avocado, and scallions. Serve with wedges of lime.

“I love that this recipe is simple and easy to make, and something you can put on in the afternoon and let simmer till dinner. My Puerto Rican mom taught me this recipe and I’m happy to share it for those who enjoy Spanish cooking.”

Ingredients

• 1 can red kidney beans
• 1 can tomato sauce, 
• Sofrito (its a sauce-consistency seasoning that can be bought but is better when homemade and stored in fridge and freezer for extra)
• Adobo seasoning
• 1 large russet potato
• Rice

Directions

1. Start by draining and rinsing the beans and adding them to a medium pot
2. Pour tomato sauce into a cereal sized bowl and sprinkle a generous layer of adobo on top and mix in. Repeat once. Then add two tablespoons of sofrito and mix in. These seasonings can be adjusted for desired taste. 
3. Add the tomato sauce mix to pot. Then, peel and chop the potato into small cubes and add to the pot. Add water to the pot until there is about an inch over the top of the beans and potato. 
4. Cook on med-high for 25 min then set to simmer. Can be served after the initial cook but is best when simmered for at least an hour. 
5. Cook rice on the side as you normally would in a pot or rice cooker, but add a teaspoon of vegetable oil to make sure rice is not sticky (optional)
6. Serve beans over rice!

“It’s super easy, it makes a ton, and it can be adapted to whatever you have on hand! I like to add a block of cubed tofu with the spinach. You can also let in simmer in a crock pot, which makes for an easy weeknight meal”

Ingredients

• 3 lbs red or gold potatoes
• 1 head cauliflower
• three 14.5 ounce cans of tomatoes
• 13.5 ounce can of coconut milk
• 3 cloves of garlic, peeled and crushed
• 3 tbsp mustard seeds
• 3 tbsp ground turmeric
• 3 tbsp ground cumin
• 3 tbsp ground ginger
• salt and pepper to taste
• 2 jalapeños
• olive oil
• 8 oz bag of fresh spinach
• brown or white rice to serve

Directions

1. Boil the potatoes for 15 minutes, or until they begin to soften. After 15 minutes, drain the potatoes and leave them to one side to cool.
2. Once the potatoes are cool, chop them into bite size chunks. 
3. Cut the cauliflower into chunks and place it all in a deep pot with the potatoes, tomatoes, and coconut milk and begin to heat slowly. 
4. Put the garlic into a frying pan with the spices and sliced jalapeños. Sautee everything in a generous amount of olive oil over high heat until the mustard seeds begin to pop At this point, add it into the potato and cauliflower pot
5. Put the lid on the pot and let it simmer for 45 minutes to an hour, or until the potatoes are soft
6. At this point, stir in the spinach and let it wilt before serving over a bed of rice.

“It’s vegan! And even non plant based people enjoy this recipe” – Hannah Green

Ingredients

• 1 Butternut squash
• 3 tomatoes
• Non-dairy cheese
• 2 garlic clove
• 1/4 onion
• 1 cup flour
• Water
• 1 tsp salt 

Directions

1. Cut up squash into 1inch chunks and add to a baking sheet with tomatoes cut in half. Cover in olive oil and bake at 425 for 20 minutes. Remove tomatoes. Continue to cook for an additional 15-20 minutes
2. Put tomato squash, garlic onion, and your choice of cheese replacement into a blender. Not mix together flour and salt, slowly add water to the mixture slowly and knead into a firm dough.Allow to rest for 30 minutes
3. Knead again and cut into 2 inch by 2 inch squares
4. Place a spoonful of squash mixture on one dough square, place another square on top and secure edges
5. Boil for 5-10 minutes.

“It’s so easy and has only 3 ingredients :)”

Ingredients

• Frozen bananas
• Pitted dates 
• Almond milk 

(You can add however much you’d like depending on the consistency you want for your ice cream! it could either be like a milkshake consistency or thick ice cream)

Directions

1. Cut bananas into slices and put them in the freezer
2. Then when those are frozen, blend bananas, dates and almond milk into a food processor/blender
3. Freeze for preferred texture.

“It’s super easy to make in a dorm, which I live in currently” – Niyah

Ingredients

• 4 tablespoons plain flour*
• ¼ teaspoon baking powder (ensure gluten-free if necessary)
• 2 tablespoons smooth peanut butter
• 5 tablespoons unsweetened almond milk (or sub any other kind of plant-based milk)
• 1 tablespoon maple syrup to taste (optional)
• Optional: 1 tablespoon dark chocolate chips

Directions

1. Mix all ingredients together in a mug/small bowl until it has the consistency of cake batter – add a splash of milk if it’s looking too dry
2. Microwave for 50 seconds, or until the cake has risen and cooked through – test with a skewer or fork and make sure it comes out clean. Microwave in 10-second bursts until you get your desired result
3. Enjoy immediately!

“This recipe is so simple, and so tasty! The ingredients can be pricey if they aren’t on sale, but most of them will keep for a while after you buy them if you have leftovers”

Ingredients

• 2 ripe avocados
• 4 over ripe bananas, peeled
• 12 pitted Medjool dates
• 4 tbsp almond butter
• 5 heaping tbsp cocoa powder
• optional: drizzle of maple syrup/agave syrup
• optional: sprinkle of chia seeds

Directions

1. Slice, peel, and pit the avocados. In a food processor, or with a stick blender in a mixing bowl, blend all the remaining ingredients to the avocados
2. Add a splash of water and the maple syrup/honey/agave syrup
3. When it’s smooth, divide it into 4 small bowls or ramekins, and top with a sprinkle of chia seeds
4.  Keep it chilled in the fridge until you’re ready to eat.

“It’s super cheap and simple, and you can add different toppings to fancy it up, like caramel”

Ingredients

• 4 red apples
• 3/4 cup raisins
•  2 tsp ground cinnamon
• 2 handfuls pecans
• 5 tbsp brown sugar
• 1/3 cup water

Instructions

1. Preheat the oven to 400F
2. Core the apples so there’s a hole from top to bottom
3. Mix the raisins, cinnamon, pecans, and brown sugar together
4. Place the apples in a baking dish and fill them with the raisin mix
5. Drizzle 1/3 cup water over the apples and into the bottom of the pan
6. Bake the apples for 30 minutes, or until they’re soft.