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Vegan Easter Menu

Updated on February 12, 2013

A Vegan, Seasonal Spring Meal

Find plenty of ideas to make your Vegan Easter meal festive and delicious WITHOUT using any chocolate, eggs, butter or milk! You'll get recipes and nutritional information for appetizers, soups, salads, a main dish, side dishes and dessert. Make use of the bounty spring provides for this meal: artichokes, greens, fava beans, asparagus, peas, mint and more.

Sample this entire menu (2 stuffed grape leaves, 1 cup soup, 1 serving of salad / dinner and both side dishes, 1 cup of dessert) for 1,701 calories, 113 grams of fat and 459 grams of carbohydrates. With plenty of vegetables and the main tofu dish having a grain side (the wheatberry salad), you can pass on the Red Chile & Pecan Slaw and the Spring Vegetables & Quinoa Pilaf to bring your nutritional counts down to 1161 calories, 53 fat grams and 301 grams of carbohydrates yet still have a filling meal and dessert.

Starter

Grape Leaves With Bulghur And Mint (55 pieces - serving size: 1 piece)

Ingredients:quick cooking bulgur, scallions, tomatoes, fresh dill & mint, olive oil, lemon juice, cumin, grape leaves

Calories Per Serving: 43

Fat Grams Per Serving: 3

Carbs Per Serving: 3.5

Can be made 3 days ahead.


Soup

Fresh Pea & Mint Soup (serves 9 - serving size: 1 cup)

Ingredients: olive oil, shallots, garlic, shelled fresh peas, frozen petite peas, vegetable broth, fresh mint

Calories Per Serving: 109

Fat Grams Per Serving: 5

Carbs Per Serving: 14

Can be made 1 day ahead.


Salad

Red Chile & Pecan Slaw (serves 4)

Ingredients: vegetable stock, corn starch, cumin seeds, jalapeno, garlic, shallots, cilantro, Thai chile sauce, apple cider vinegar, cumin, pecans, dark chile powder, olive oil, red & green cabbages, red / green / yellow bell peppers

Calories Per Serving: 201

Fat Grams Per Serving: 39

Carbs Per Serving: 110Vinaigrette, pecans and slaw mix can be made ahead. NOTE: The dressing makes 4 times what you need for this recipe. Either quarter the portions for the dressing, increase the amount of salad, or be ready to have leftover dressing available for the upcoming week.


Main Dish

Wheat Berry Salad With Grilled Tofu (serves 4)

Ingredients: tomatoes, red wine vinegar, balsalmic vinegar, dijon mustard, sugar, olive oil, extra-firm tofu, soy sauce, wheat berries, cherry tomatoes, bell peppers, celery ribs, scallions, black olives, Boston lettuce, mint leaves

Calories Per Serving: 642

Fat Grams Per Serving: 37

Carbs Per Serving: 216Make the tomato vinaigrette and marinate the tofu up to 1 day ahead.


Side Dish

Spring Vegetables & Quinoa Pilaf (serves 4)

Ingredients:vegetable broth, golden beets, quinoa, olive oil, garlic, orange & red bell peppers, asparagus, baby zucchini, scallions, parsley

Calories Per Serving: 339

Fat Grams Per Serving: 21

Carbs Per Serving: 48


Side Dish

Fava Beans With Red Onion & Mint (serves 6)

Ingredients:fava beans, olive oil, red onions, fresh mint

Calories Per Serving: 120

Fat Grams Per Serving: 5

Carbs Per Serving: 9


Dessert

Fresh Grape & Champagne Sorbet (serves 6 - serving size: 1/2 cup)

Ingredients:seedless red grapes, Champagne or sparkling wine, sugar, frozen Concorde grape juice, cinnamon

Calories Per Serving: 204

Fat Grams Per Serving: 0

Carbs Per Serving: 55 Can be made 2 days ahead. Requires an ice cream maker.


Vegan Deviled Eggs

Use Potatoes or Tofu

What is easter without deviled eggs? Many vegan recipes for this abound online.. You can make the 'eggs' from tofu or baby potatoes..

Tofu Devilled 'Eggy' Bites - using tofu squares for a base


Vegan Deviled Eggs - using Agar Agar powder and a milk substitute for a base


Maresa's Vegan Deviled Eggs - using a food mold, Agar Agar powder, milk substitute and black salt


Deviled Eggs Sans The Eggs - also using tofu for a base, but getting egg shapes from cookie cutters.


Fat-Free Vegan Deviled Eggs - using baby potatoes as a base.

Plant-Based, Natural, Organic Ingredients

Click thumbnail to view full-size
Vegetable Stock (homemade is preferable).Ingredients for the Stuffed Grape Leaves.Ingredients for the Fresh Pea and Mint Soup.Ingredients for the Red Chile & Pecan Slaw.Ingredients for the Wheatberry Salad.Ingredients for the Spring Vegetable & Quinoa Pilaf.Ingredients for the Fava Beans with Red Onions & Mint (I substituted frozen Edamame for the fava beans in their pods this Easter).
Vegetable Stock (homemade is preferable).
Vegetable Stock (homemade is preferable).
Ingredients for the Stuffed Grape Leaves.
Ingredients for the Stuffed Grape Leaves.
Ingredients for the Fresh Pea and Mint Soup.
Ingredients for the Fresh Pea and Mint Soup.
Ingredients for the Red Chile & Pecan Slaw.
Ingredients for the Red Chile & Pecan Slaw.
Ingredients for the Wheatberry Salad.
Ingredients for the Wheatberry Salad.
Ingredients for the Spring Vegetable & Quinoa Pilaf.
Ingredients for the Spring Vegetable & Quinoa Pilaf.
Ingredients for the Fava Beans with Red Onions & Mint (I substituted frozen Edamame for the fava beans in their pods this Easter).
Ingredients for the Fava Beans with Red Onions & Mint (I substituted frozen Edamame for the fava beans in their pods this Easter).

GRAINS, NUTS AND PASTA

1 1/2 cups quick-cooking Bulghur (Stuffed Grape Leaves)

1 cup Wheat Berries or Whole Grain Wheat (Wheat-Berry Salad With Grilled Tofu)

1 cup Quinoa (Spring Vegetable & Quinoa Pilaf)

1/4 cup Pecan Pieces (Red Chile & Pecan Slaw)

FRUITS & VEGETABLES

4 cups Seedless Red Grapes (Fresh Grape & Champagne Sorbet)

21 Green or Scallion Onions (Stuffed Grape Leaves, Wheat-Berry Salad With Grilled Tofu, Spring Vegetable & Quinoa Pilaf)

2 medium Red Onions (Fava Beans With Red Onion & Mint)

7 large Shallots (Fresh Pea & Mint Soup, Red Chile & Pecan Slaw)

5 cloves Garlic (Fresh Pea & Mint Soup, Red Chile & Pecan Slaw, Spring Vegetable & Quinoa Pilaf)

1 Jalapeno Pepper (Red Chile & Pecan Slaw)

1/4 pound Red Cabbage (Red Chile & Pecan Slaw)

1/4 pound Green Cabbage (Red Chile & Pecan Slaw)

1 head Boston Lettuce (Wheat-Berry Salad With Grilled Tofu)

1 small Green Bell Pepper (Red Chile & Pecan Slaw)

2 small Red Bell Pepper (Red Chile & Pecan Slaw, Spring Vegetable & Quinoa Pilaf)

1 small Orange Bell Pepper (Spring Vegetable & Quinoa Pilaf)

5 small Yellow Bell Pepper (Red Chile & Pecan Slaw, Wheat-Berry Salad With Grilled Tofu)

1/2 pound Tomatoes (Wheat-Berry Salad With Grilled Tofu)

1/2 pound Cherry Tomatoes (Wheat-Berry Salad With Grilled Tofu)

14 oz. Plum Tomatoes (Stuffed Grape Leaves)

6 Baby Golden Beets (Spring Vegetable & Quinoa Pilaf)

1/2 pound Asparagus (Spring Vegetable & Quinoa Pilaf)

6 oz. Baby Zucchini (Spring Vegetable & Quinoa Pilaf)

2.5 pounds Fava Beans (in the pod) or 3 cups Shelled Fava Beans (Fava Beans With Red Onion & Mint)

3 Celery Ribs (Wheat-Berry Salad With Grilled Tofu)

Fresh Dill (Stuffed Grape Leaves)

Fresh Mint (Stuffed Grape Leaves, Fresh Pea & Mint Soup, Wheat-Berry Salad With Grilled Tofu, Fava Beans With Red Onions & Mint)

Fresh Cilantro (Red Chile & Pecan Slaw)

Fresh Italian Parsley (Spring Vegetable & Quinoa Pilaf)

OILS, VINEGARS & SAUCES

1/2 cup plus 2 tbsp. and 1 tsp. Olive Oil (Stuffed Grape Leaves, Fresh Pea & Mint Soup, Red Chile & Pecan Slaw, Spring Vegetable & Quinoa Pilaf, Fava Beans With Red Onion & MInt)

1/4 cup plus 1/2 cup Extra-Virgin Olive Oil (Stuffed Grape Leaves, Wheat-Berry Salad With Grilled Tofu)

1/4 cup Sweet Thai Chile Sauce, such as Mae Ploy (Red Chile & Pecan Slaw)

1/4 cup Apple Cider Vinegar (Red Chile & Pecan Slaw)

1/4 cup Red Wine Vinegar (Wheat-Berry Salad With Grilled Tofu)

1 tbsp. Balsalmic Vinegar (Wheat-Berry Salad With Grilled Tofu)

1 tbsp. Soy Sauce (Wheat-Berry Salad With Grilled Tofu)

2 tsp. Dijon Mustard (Wheat-Berry Salad With Grilled Tofu)

1/4 cup plus 1 tbsp. fresh Lemon Juice (Stuffed Grape Leaves)

SPICES

1.5 tsp Ground Cumin (Stuffed Grape Leaves, Red Chile & Pecan Slaw)

1 tsp Cumin Seeds (Red Chile & Pecan Slaw)

1/2 tsp Dark Chili Powder (Red Chile & Pecan Slaw)

Pinch of Ground Cinnamon (Fresh Grape & Champagne Sorbet)

2 tbsp Corn Starch (Red Chile & Pecan Slaw)

1.5 tsp Ground Black Pepper (Red Chile & Pecan Slaw, Wheat-Berry Salad With Grilled Tofu, Spring Vegetable & Quinoa Pilaf)

3 tsp Salt (Wheat-Berry Salad With Grilled Tofu, Spring Vegetable & Quinoa Pilaf, Fava Beans With Red Onions & Mint)

1 tsp. plus 1/2 cup Sugar (Wheat-Berry Salad With Grilled Tofu, Fresh Grape & Champagne Sorbet)

FROZEN & REFRIGERATED FOODS

2 x 16 oz. bags Petite Peas (Fresh Pea & Mint Soup)

1/4 cup Frozen Concorde Grape Juice Concentrate (Fresh Grape & Champagne Sorbet)

1 14 oz. Extra-Firm Tofu (Wheat-Berry Salad With Grilled Tofu)

CANNED GOODS & JARS

2 x 7 or 8 oz. jars of Brined Grape Leaves (Stuffed Grape Leaves)

1/2 cup Pitted Brined Olives, like Kalamata (Wheat-Berry Salad With Grilled Tofu)

VEGETABLE STOCK

7 1/4 cups plus 32 oz. Vegetable Stock (Fresh Pea & Mint Soup, Red Chile & Pecan Slaw, Wheat-Berry Salad With Grilled Tofu, Spring Vegetable & Quinoa Pilaf)

BEVERAGES

3/4 cup Champagne or Sparkling Wine (Fresh Grape & Champagne Sorbet)

Home Made Vegetable Stock
Home Made Vegetable Stock

Home Made Vegetable Stock Is Key

Maximize Flavor and Health While You Minimize Calories and Sodium

Home made vegetable stock is key to making these dishes shine - especially the Spring Vegetables and Quinoa Pilaf. I make my vegetable stock a day before I need it so the flavors can fully develop. Of course I use whatever vegetables I have on hand and lots of onions. Some of the standby herbs and seasonings I use are bay leaves, cloves and cilantro. For this menu, I made a stock with plenty of mint and dill, as well as even putting in the lemons after I'd squeezed them for fresh lemon juice. It was a nice way to carry those dominant flavors throughout the meal!

Edamame

Don't have any fava beans? Substitute with edamame beans (or vice versa)..

How To Stuff Grape Leaves
How To Stuff Grape Leaves

How To Stuff Grape Leaves

I wish I would've watched this video before I stuffed my grape leaves: The chef advises to line the bottom of your cooking pan with grape leaves (as I did), but then to add a layer of sliced potatoes and additionally cover that with a layer of grape leaves. The potatoes then make a nice meal themselves as well as providing extra cushioning for your dolmades (and extra prevention from burning on these TIME-CONSUMING yet TASTY hors d'ouvres!

Watch a video demonstration of how to stuff grape leaves.

Stuffing grape leaves takes AT LEAST an hour or two. You can make this dish and refrigerate it up to 3 days ahead. This can't be left til the last minute - be prepared and make them ahead.

While prepping the tomato vinaigrette and vegetables for the main dish of this vegan springtime Easter recipe, you should press your tofu and finish by patting it down with a paper towel to remove most moisture from it. Press your tofu for between 30 and 40 minutes following the directions in this video. Pressing your tofu not only improves the taste, but also the texture. Having a firm texture to your tofu is key for a grilled recipe like this. I'd suggest you press and pat your tofu a day before serving the dish, giving it a full day to marinate in the refrigerator. Not only will your meal have a better taste, you'll have less work to do on the big day!

Be sure to use an extra-firm, preferably organic (such as Nasoyu) brand of tofu for this recipe.

In order to prepare the Fresh Grape and Champagne Sorbet dessert for this menu plan, you'll need an ice cream maker. Why not pick one up on eBay for cheap?

More Recipes For Festive Vegan Cooking

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