The Vegan Atlas

Black Bean and Mango Salad with Avocado

October 9, 2019 By Nava Atlas Leave a Comment

I’m not the first person, nor will I be the last, to present the classic black bean and mango salad on a food blog. It’s a pretty brilliant combination, both in terms of flavor and the visual appeal. I don’t see avocado added to the mix very often, and it’s a fantastic third major component.

If you can’t find a perfectly ripe avocado, this salad will still be excellent. You can, however, add any one or two of the ingredients suggested in the notes section of the recipe box instead of (or in addition to) the avocado. This salad is fantastic with spicy dishes (that don’t themselves contain beans), grilled vegetables, and leafy wraps.

Pineapple rice pudding cups

October 8, 2019 By Nava Atlas Leave a Comment

Using muffin tins to create grab and go goodies has become quite a thing lately — mac and cheese cups, mini-quiche cups (vegan mini-quiche cups, in our case, of course). So why not rice pudding cups? A serving of rice pudding in a bowl is none too exciting, but baked in a muffin tin, it’s transformed into something much more fun. These easy vegan pineapple rice pudding cups are great with coffee, tea, or nondairy milk, and fresh fruit — as a hearty snack or even as a breakfast or light lunch.

Whenever I cook rice, I always seem to make too much, so this is a great way to use up leftovers. And take-out Chinese food always comes with way too much rice, so this is a perfect use for it.

Triple-BBQ Pulled Jackfruit + Plant Protein Sandwiches

October 7, 2019 By Nava Atlas Leave a Comment

Here’s the thing about jackfruit: It’s touted as an alternative to pulled meat, and of course, any product that takes the place of meat is a good thing. But it’s not a good protein source. Even a serving of broccoli has about 4 grams of protein, whereas a serving of jackfruit has about 2 grams. This triple BBQ pulled jackfruit sandwich solves the dilemma of delivering this intriguing meat substitute with more of a main-dish protein punch.

So, what to do if you want to create that kind of pulled texture, but want more protein and heartiness? Just add a plant protein like baked tofu, seitan, or vegan chick’n, cut into short thin pieces or shreds to more or less match the jackfruit.

“Tofuna” Vegan Tuna Melt Sandwiches

October 5, 2019 By Nava Atlas 2 Comments

Tuna melt is a super-easy classic sandwich that’s so easy to veganize, so let’s get to it! I like to use baked tofu for vegan tuna melt sandwiches, but you can use some of the great new plant-based tuna alternatives, or even mashed chickpeas (see the variation in the Notes section of the recipe box). Learn about some of the top vegan seafood alternatives here.

Basically all you need to do is mash (or flake) your protein of choice, slather with vegan mayo and a few extra embellishments, top with vegan cheese, and you’ve got a lively lunch. There’s no reason you can’t turn this into a quick dinner as well, served with any kind of vegetable soup.

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