Gorgeous Vegan Gravy

Fast Vegan Microwave Gravy – Fat-free

Being able to make a quick healthy vegan gravy will expand your plant-based cooking options. Not only is it delicious, but gravy can serve as the protein for your meal.

Look how much iron is in one serving of this gravy, and it contains 28% of your daily protein needs too, with zero fat and cholesterol.

This smooth, brown, thick gravy reminds us of Thanksgiving dinners and stuffing, and good times at family gatherings.   It is the perfect traditional brown gravy colour and has savoury flavour.

Nutrition Facts
Fat-free Vegan Lentil Gravy in 10 minutes
Amount Per Serving (1 / 7th of recipe)
Calories 194
% Daily Value*
Sodium 172mg 7%
Potassium 598mg 17%
Total Carbohydrates 34g 11%
Dietary Fiber 12g 48%
Sugars 2g
Protein 14g 28%
Vitamin A 0.3%
Vitamin C 2.9%
Calcium 3.2%
Iron 29.7%
* Percent Daily Values are based on a 2000 calorie diet.

 

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Low FODMAP Lentil Vegan Gravy
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Fat-free Vegan Lentil Gravy in 10 minutes

Course: gravy, Main Course, Sauce
Cuisine: Western
Prep Time: 4 minutes
Cook Time: 6 minutes
Total Time: 10 minutes
Servings: 7 servings
Calories: 194 kcal
Author: Jeanette Whitten

In under 10 minutes you can make smooth, perfect, plant-based, fat-free gravy, in the microwave.  You will get almost 4 cups, of smooth warm lump-free gravy.

I like to blend most of the lentils into this vegan gravy, and serve the rest of the lentils whole on the plate, or stirred into the gravy so people see they are getting legumes too.  

If you are using this gravy as the protein of your meal, one 540ml can of lentils for every 2 people should ensure there is enough gravy and lentils for everyone. 

This gravy recipe is also the sauce for my Green Bean Casserole, a classic and very tasty Thanksgiving type side dish.

Ingredients

  • 1.5 cups water room temperature
  • 1.5 tbsp cornstarch or flour
  • 1/4 tsp poultry seasoning Adjust the seasonings to your taste. This amount makes for a mild flavour.
  • 1/2 tsp salt Adjust to taste
  • 1/4 tsp onion powder optional, omit to make low FODMAP for IBS diets
  • 1 tsp nutritional yeast optional
  • 1/4 tsp pepper
  • 38 fl oz canned lentils 2 medium cans, drained and rinsed

Instructions

  1. Add water to a 5 cup or larger microwave safe bowl that is large enough to handle a hand blender.  I use a glass Pampered Chef 4 cup batter bowl because it has a rim to prevent boil-overs, a lid for storing, and a spout. 

  2. Whisk in the cornstarch, poultry seasoning, salt, optional onion powder, optional nutritional yeast, and pepper so there are no lumps in the water.

  3. Microwave for 2 minutes, whisk to combine well, microwave for 2 more minutes, whisk.  Your gravy should be fairly thick at this point.  Microwave longer if it isn't yet in one minute increments.  Microwave power varies.

  4. Stir in 1 1/2 cans (770ml) of the drained lentils, reserve 1/2 can of lentils.  Blend with a hand blender until smooth. Taste and adjust seasonings to your preference.

    Lentil Vegan Gravy
  5. If you have a large enough bowl, stir half of the set-aside lentils right into the gravy.  I like to reserve some plain lentils for anyone (small daughter!) who declines gravy, so they can still have lentils.

  6. Microwave 1 minute, stir and test the temperature. 

    Vegan Brown Gravy in Microwave
  7. Add gravy to a gravy boat, and serve hot.  Spoon reserved lentils on or beside the mashed potatoes, people can pour gravy over top.

Recipe Notes

Customize your gravy by trying other dried powdered herb combinations.  All of these can produce delicious results:

sage, rosemary, parsley, celery powder, seasoned salt, marjoram, thyme.

Spoon the lentils onto or near your mashed potatoes, and pour hot gravy overtop. goes great with steamed vegetables - like broccoli and carrots, brussels sprouts, with a cob of corn as well as something green. It's been a real hit.

Stir leftover lentils into the gravy for the next day.

Nutrition Facts
Fat-free Vegan Lentil Gravy in 10 minutes
Amount Per Serving (1 / 7th of recipe)
Calories 194
% Daily Value*
Sodium 172mg 7%
Potassium 598mg 17%
Total Carbohydrates 34g 11%
Dietary Fiber 12g 48%
Sugars 2g
Protein 14g 28%
Vitamin A 0.3%
Vitamin C 2.9%
Calcium 3.2%
Iron 29.7%
* Percent Daily Values are based on a 2000 calorie diet.

 

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*Sweet* Sweet Potato Fries – wfpb no-oil

Easy, Simple, Fast, Best, Delicious, Healthy, Fat-Free, Sweet Potato Oven Baked Fries

People think you need to coat oven fries in oil, but they don’t know… try this recipe and you will learn better.  Moisture leaves the sweet potatoes as they bake, and activates the seasonings. Your fries will be crispy, oil-free, and full of flavour.

Nutrition Facts
*Sweet* Sweet Potato Fries The Whole-Foods Plant-Based Way
Amount Per Serving (1 / 5th of recipe)
Calories 89
% Daily Value*
Sodium 57mg 2%
Potassium 350mg 10%
Total Carbohydrates 20g 7%
Dietary Fiber 3g 12%
Sugars 4g
Protein 1g 2%
Vitamin A 295.1%
Vitamin C 3%
Calcium 3.1%
Iron 3.5%
* Percent Daily Values are based on a 2000 calorie diet.

I recommend Epicure seasoning mixes, I used this Cajun spice to make mine tonight.  It was spicy!  Epicure seasonings are amazing high quality spices, with high nutritional value, and no artificial ingredients like MSG or gluten fillers.

If you are in Canada, you can conveniently order spices and seasoning mixes from my Epicure site online catalogue and ship them to your home.

My kids had no seasonings, they dipped their fries in ketchup.  You can also use whatever spice blends you have around the house, like chili powder, or salt and pepper and garlic powder.

Back to oil – One gram of oil is 9 calories… empty, empty, harmful calories.  13.6 grams of oil (a tablespoon) is 120 calories.  One serving of these sweet potatoes without oil is only 89 calories!  When you add oil, you are adding calories that are nutrition poor.  You do not need processed oil to live.  We have been cooking oil-free since 2013.  If you think you need it…. what is something bad that happens to people who don’t eat oil?

Skip the oil.  Why no-oil cooking?

Jump to Recipe

Sweet potatoes have many health benefits, they are a super-food.

Like what benefits?  Well, much of the following information was conveniently provided on a paper that came with my bag of 6 sweet potatoes – let’s learn together, ok?

High in Fiber

Sweet potatoes are a good source of dietary fiber, which lowers your risk for constipation, diverticulitis, colon and rectal cancer, heart disease, type two diabetes and obesity.

The fibre in sweet potatoes provides a feeling of fulness and satisfaction, which makes you eat less!

High in Antioxidants

Antioxidants play a role in the prevention of heart disease and cancer, and sweet potatoes supply plenty of the antioxidants vitamin E, and beta-carotene.

Antioxidants are essential for good brain functioning and delay the effects of ageing on the brain. Vitamin E is found mainly in high fat foods such as oils, nuts, and avocados.

Only sweet potatoes provide vitamin E without fat and calories.

Vitamin A

One serving of this recipe is 285% of the vitamin A required for a person following a 2000 calorie diet.  BAM!

If you are short like me that is like 400% vitamin A… I don’t count calories, but I know from before I went vegan (when I stressed about calories ALL THE TIME) that I need about 1100 – 1200 calories a day to maintain my 5’2″ frame.  Now that I eat whole-foods plant-based I don’t need to stress…. if I notice I’m getting some extra flab, I eat more greens and it goes away.  Serious.

Low Glycemic Index

A low glycemic index is desirable and is characterized by slow absorption, a modest rise in blood glucose, and smooth return to normal. This is especially important for people with diabetes, whose good health is dependent upon stable blood glucose levels.

Diabetics and others wanting to avoid glucose highs and lows can turn to sweet potatoes, which have a low glycemic index.

Excellent Source of Potassium

Potassium plays a major role in maintaining fluid and electrolyte balance and cell integrity. Fresh fruits and vegetables are the best sources of potassium, and sweet potatoes are among the top three richest sources. Naturally low in calories and high in nutritional value.

Ways to Include Sweet Potato Fries in Your Diet

Some ideas for using these nummy, nummy fries that you can consider while they are baking, or while you are peeling and chopping them.

  • Take sweet potato fries for lunch, topped with cinnamon flavoured applesauce
  • Add leftover sweet potatoes to your next stew or soup.  That’s going to be fast…
  • You can even eat raw sweet potato fries with your favourite dip (I read this on the sweet potato marketing literature that came with them, I have never actually tried this).
  • Eat sweet potato fries for vegan breakfast with scrambled tofu and pancakes.

Let’s dig into some sweet sweet potato fries!

 
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cajun sweet potato oven fries with ketchup
Print

*Sweet* Sweet Potato Fries The Whole-Foods Plant-Based Way

Course: Side Dish
Cuisine: Vegan, Western
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 5 people
Calories: 89 kcal
Author: Jeanette Whitten

Don't buy frozen fries, make them fresh, and use orange sweet potatoes to get more antioxidants, potassium, and fibre, from a fat-free, low-glycemic index super-food!

Peel the potatoes, cut into sticks, spread on your baking sheet, sprinkle with seasonings, bake, enjoy.

See full instructions and pictures here!

Ingredients

Instructions

  1. Preheat oven to 425° F.  Use a foil or silicone lined baking sheet or stoneware.  No-oil required.

  2. Peel the potatoes.

  3. Cut in half or quarters, place on the round side, slice down 2-3 times to make 1 inch lengths.  Set in a pile on the flat side, cut into sticks.

  4. Spread mostly in a single layer, some overlap is fine.  No-oil required.  Really jam the sticks together, they will shrink quite a bit.  Pack as many on the sheet as you can, because I think you are going to eat these up really quick-like and be sad if you don't have enough.  In fact, I wish I had put a lot more on my sheet here. 🙁

    sweet potato fries in sticks ready for baking
  5. Sprinkle with seasonings like seasoned salt, chili powder, or cajun seasoning from Epicure.  If you have a convection oven, then fire up two sheets and cook those babies at the same time.

  6. Bake for 30 - 40 minutes.  Remove if fries start to burn.

    baked healthy sweet potato fries no-oil
  7. Serve!  In this case we had them with beet greens (with fresh squeezed lemon) and vegan chicken fingers.  It was honestly a great combo.  Spicy cajun fries, salty lemon beet greens (they are naturally salty), sweet ketchup veggie fingers - it was all really good, and pretty good for us too, right?

    cajun sweet potato oven fries with ketchup

Recipe Notes

Serving suggestions:

With Ketchup mixed with cajun seasoning, or cranberry sauce, or lemon juice.

Nutrition Facts
*Sweet* Sweet Potato Fries The Whole-Foods Plant-Based Way
Amount Per Serving (1 / 5th of recipe)
Calories 89
% Daily Value*
Sodium 57mg 2%
Potassium 350mg 10%
Total Carbohydrates 20g 7%
Dietary Fiber 3g 12%
Sugars 4g
Protein 1g 2%
Vitamin A 295.1%
Vitamin C 3%
Calcium 3.1%
Iron 3.5%
* Percent Daily Values are based on a 2000 calorie diet.

 

 

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Satisfying Split-Pea Soup

Vegan Smoky Split-Pea Soup, No-Oil

Get energized from one tasty bowl, with easy and delicious vegan fat-free dried green pea soup.  Potatoes, barley, and carrots, create a cozy, comfy, cheerful soup.  Like pea soup you may have eaten as a meat-eating child – but better!

Powered by healthy dried peas and potatoes, lots of iron, energy, fibre, and vitamin A, get ready to feel and look fantastic.

Veganized food usually tastes better than non-vegan, doesn’t it?  We vegans spend time to figure out which spices and vegetables make a meal delicious, and don’t rely on animal fat for taste.

Two special ingredients in this recipe, if you can find them: imitation bacon bits, and smoked paprika.  Both make the vegan pea soup taste smoky, and like you used a ham bone (I hope it is not offensive to any vegans for me to say that).

The imitation bacon bits swell up like pink meat crumbs, so be ready for that!  It was a little shocking for us, as non-meat-eaters. If you don’t like soy bacon bits, the soup will still taste great without them.  I didn’t figure out to add them until recently.

This fast, easy, and simple, best, split-pea soup, will be ready in just over an hour, rather than the more traditional two.

Jump to Recipe

 

Beauty

The dried parsley gives it a nice green colour, but this vegan split-pea soup’s beauty, is not from the way it looks, but, from the satisfying taste, and chewy texture.

Like your body on whole-foods plant-based no-oil recipes – beautiful on the healthy inside.  Oh, wait, you will be gorgeous on the outside too… and you are being beautiful to living creatures. That’s gorgeous too.

Barley

My nutrition calculator classified barley as a health food – health food? – barley was a staple of european diets, why did people stop eating it?  I don’t have time to research that now (got more recipes to publish)… I’m curious though.

Barley bread apparently was common in the British Isles dating back to the Iron Age, that’s over 3000 years ago.  Barley is a natural, unprocessed, whole grain.

Barley contains gluten, so if you’ve had a positive gluten blood test result, then swap it for long grain brown rice (cooks faster than short grain), or more potatoes.

If the blood test was negative (like mine was) consider that you might just be gluten sensitive because you eat too many low fibre and inflammatory animal products.  That’s what happened to me; before going vegan cured my IBS and gluten sensitivity.  Try increasing your fruit and veggies, skip the animal and processed foods, and when your gut is healthy the gluten sensitivity disappears.

Back to Basics

I always think of that nursery rhyme/song when I cook this:-

Pease porridge hot, pease porridge cold,

Pease porridge in the pot, nine days old;

Some like it hot, some like it cold,

Some like it in the pot, nine days old.

and I think, yes!  Soup made from dried peas, potatoes, and barley, what people lived on for centuries!

We are getting back to healthy basics here.

In our house this soup never lasts nine days though, it has disappeared sooner than that. 🙂

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Image of vegan no-oil split-pea soup close up in a bowl.
Print

Satisfying Split-Pea Soup

Course: Main Course
Cuisine: Western
Cook Time: 1 hour 15 minutes
Total Time: 1 hour 15 minutes
Servings: 8 servings
Calories: 306 kcal
Author: Jeanette Whitten

This soup is a favourite in our family, and we have been eating it for years.  Pot barley is such a chewy, tasty addition, but the soup is still great if you don't have any.  

This recipe allows you to cook the soup as you chop and add the ingredients in the order specified. Make sure it is bubbling the entire time, and you will be finished in 1 hour and 15 min instead of 2 hours. 

If it gets too thick, add hot water, a cup at a time.

Ingredients

  • 4 cups vegetable broth store bought cartons work great
  • 8 cups water
  • 2 cups green split peas dried
  • 1/2 cup barley dried, pot (hulled) barley is less processed than pearl barley. Substitute long grain brown rice if you want.
  • 1/4 tsp celery seed
  • 1/4 tsp thyme or 2 bay leaves, discard before eating
  • 4 cups potatoes cubed, skin on, 1 1/2" diced
  • 1 onion sweet chopped
  • 2 cups carrots chopped
  • 2 celery stalk thinly sliced
  • 2 tbsp parsley flakes
  • 1 tbsp basil
  • 2 tsp smoked paprika use smoked! Replaces the taste of smoked ham.
  • 1/4 cup imitation bacon bits vegan, ours are made of soy and paprika
  • salt to taste
  • pepper fresh ground, to taste

Instructions

  1. Bring broth, water, celery seed, bay leaves, rinsed peas and barley to a boil in a LARGE soup pot. Reduce to a simmer. 

  2. Dice and add potatoes, raise heat to high, once bubbling, lower heat again.

    Image of chopped red potatoes on a cutting board.
  3. Chop onions and carrots, add to soup and raise heat to high, once boiling, lower heat again. Tip: I like to food process the onion alone into small pieces, then add carrots, and slowly process until the carrots are in larger pieces than the onion. Takes 45 seconds this way. 

    Image of chopped onion and carrots in a food processor.
  4. Add the sliced celery, parsley, basil, smoked paprika, vegan bacon bits and salt.

    Image of vegan split-pea soup ingredients in pot before cooking.
  5. Cover and simmer on low for 15 more minutes.  Total time since the peas started boiling should be at least 75 minutes.  

  6. Taste test, and if the peas are soft, serve in bowls, with salt, whole grain crackers, and freshly ground pepper.

    Image of vegan no-oil split-pea soup close up in a bowl.
Nutrition Facts
Satisfying Split-Pea Soup
Amount Per Serving (1 / 8th of recipe)
Calories 306 Calories from Fat 9
% Daily Value*
Total Fat 1g 2%
Sodium 537mg 22%
Potassium 1168mg 33%
Total Carbohydrates 59g 20%
Dietary Fiber 18g 72%
Sugars 8g
Protein 17g 34%
Vitamin A 119.7%
Vitamin C 21.3%
Calcium 9.7%
Iron 35.7%
* Percent Daily Values are based on a 2000 calorie diet.

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Lazy Vegan Frittata with Spinach, Tofu, Potatoes, and Chickpeas

Image of lazy vegan frittata, some with peas and some with spinach, in bowls.

Lazy vegan frittata with tofu, chickpeas, potatoes and spinach.  Oil-free.

This vegan eggless fat-free frittata might look a little sloppy, but it’s fast, and will make you feel happy.  In less than 30 minutes, you can dig into a comforting mess of potatoes, greens, chickpeas and tofu.

There are two sides of this dish, one has frozen green peas – for the kids, the other frozen spinach – for the adults.  Or, mix them together – you choose.

Jump to Recipe

 

Potatoes and chickpeas are becoming one of my favourite combinations, they are lick your lips delicious and satisfying.

Chickpeas are blended in this recipe, so you get the taste, but also get creaminess.

Nutritionally complete,

Lots of energy, vitamin C, and iron, in this stick-to-your-ribs, vegan meal.  With no oil or added fat, because nobody needs that.

A great fast vegan dinner recipe idea to try on a busy night.

A comfort bowl of yummy smooth, chewy, and chunky textures.

Kids love this recipe,

for it’s simple flavours and yellow color.

Image of Vegan lazy frittata with potatoes frozen green peas chickpeas and tofu in bowls.

How to make vegan lazy frittata

Start by dicing red or white potatoes, skins on, place in a large pot, and just-about cover with a layer of water.

Use a really wide medium-deep pan if you can.  It will cook faster.

Dice and cover the onions and potatoes with water.

The water prevents sticking, and cooks them perfectly.  The onions add flavour.

I love that I don’t have to peel the potatoes for this easy vegan spinach frittata.

Image of diced potatoes, with skins on, covered by a thin layer of water, cooking in a large wide pot, for lazy Vegan frittata recipe.

Turmeric provides the color.

Blend tofu, chickpeas and garlic cloves until smooth with turmeric for color.

 

Add water or unsweetened non-dairy milk to thin.

Image of blended tofu and chickpeas in a food processor for lazy Vegan frittata.

Turmeric is a wonder food in many ways.

  • Less than a teaspoon a day of turmeric appears to significantly lower the DNA-mutating ability of cancer-causing substances.
  • Turmeric is very helpful for people with rheumatoid arthritis – curcumin (found in turmeric) was more effective in alleviating pain for RA sufferers, compared to the leading drug of choice.

See here for more studies on positive effects of turmeric.

Good reasons to cook with turmeric, right?

Combine

Before the liquid has evaporated from the potatoes – but once they are done cooking – turn the heat to low.

Add the tofu, chickpea blended mixture to the potatoes and onions, and combine.

 

Image of stirring the tofu chickpea mixture into the potatoes, on the stove, for the lazy Vegan frittata recipe.

Add the mushrooms,

smooth flat, put the lid on, cook for 5 minutes on low.

Stir to prevent burning.

 

Add the spinach, and frozen peas.

Still on low, cook, covered for 5 more minutes.

Image of spinach with the vegan lazy frittata with mushrooms.

Potatoes are my daughter Amber’s favourite starch, I agree, potatoes are so good.

They taste great with the creamy tofu/chickpeas, the spinach and the mushrooms.

Nice combination.

Enjoy the potato goodness in this easy vegan dinner dish! 🙂

Image spinach vegan lazy potato frittata with mushrooms in a bowl.

 

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Vegan lazy frittata eggless
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Lazy Vegan Frittata (With Tofu Potatoes and Chickpeas)

Course: Main Course
Cuisine: Egg Free, Italian
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 8
Calories: 292 kcal

This is true vegan comfort food.  It may look a little sloppy, but is so easy to mix together and enjoyable to eat from a bowl.  

Fill yourself with tasty energy with this vegan, lazy fat-free healthy frittata.

Change number of servings and recipe will adjust.

Ingredients

  • 8 red potatoes diced, skins on, medium
  • 1 onion medium, sweet white, diced or blended
  • 350 g firm tofu block, extra firm, not pressed use it's water too
  • 2 garlic cloves, medium
  • 540 mL chickpeas can drained
  • 5 mL turmeric powder, ground
  • 5 mL salt
  • 284 mL mushrooms can sliced, drained, or fresh mushrooms
  • 300 g spinach chopped, frozen thawed, or fresh
  • 1.5 cups green peas frozen
  • 1/2 cup soy milk unsweetened, or water, as needed for blending, or other unsweetened non-dairy milk

Instructions

  1. Place diced potatoes and onions in a wide saute pan, just covered with a layer of water.  Simmer on medium high, uncovered.

  2. Blend or food process the tofu with it's water, chickpeas, turmeric, garlic cloves and salt. Add unsweetened non-dairy milk or water 1/4 cup at a time, to thin so you can process it until smooth.  

  3. Microwave frozen spinach to thaw.

  4. Before all the water evaporates from the potatoes, when they are still wet, turn down to low and stir the tofu mixture and drained mushrooms into the potatoes.  Spread the mixture evenly.

  5. Cover and cook on low for 5 minutes. Watch for burning, stir frequently.  A thin brown crust may form on the bottom. You can scrape this up fairly easily when cleaning up.

  6. Stir frozen green peas and thawed undrained spinach into the mixture, cover and cook for 5 more minutes on low until heated through.  I keep them separated - stirring the green peas on the kids side of the dish, and spinach on the adult side.  You can mix them together if you choose.

  7. Serve - warm and comforting!  Add cherry tomatoes or ketchup for a great combination.

Nutrition Facts
Lazy Vegan Frittata (With Tofu Potatoes and Chickpeas)
Amount Per Serving (1 tenth of recipe)
Calories 292 Calories from Fat 27
% Daily Value*
Total Fat 3g 5%
Sodium 817mg 34%
Potassium 1554mg 44%
Total Carbohydrates 54g 18%
Dietary Fiber 10g 40%
Sugars 7g
Protein 14g 28%
Vitamin A 75%
Vitamin C 49.9%
Calcium 11.5%
Iron 28.3%
* Percent Daily Values are based on a 2000 calorie diet.

What's Special About VeganEnvy Recipes?  

VeganEnvy recipes are easy, low-fat, whole-foods, plant-based and nutrition rich.  Real food my family eats, and techniques we use to cook.

I choose ingredients that are proven to prevent and reverse disease, based on scientific studies, such as those reviewed on nutritionfacts.org and findings published by whole-foods plant-based (WFPB) experts featured in the Forks Over Knives (FOK) and What the Health documentaries FOK trailer.

Eating VeganEnvy recipes will make you lose weight, look better, feel better and live longer.  PLUS spend your money to cruelty free food systems, cut your environmental impact, and likely increase your compassion for, and awareness of, lives other than your own.

 
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