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vegan meals

Flatbread Sandwich with Hummus & Sprouts | 5-Minute Lunch


When you’re extra with the toppings, so you have to eat your flatbread sandwich with a fork instead of folding it over.

This is my life! 😂

Hummus is much more than a dip for your carrot sticks & pretzels!

It’s delicious on flatbread (get that protein!) with fresh vegetables for an easy lunch.⁣⁣⁣⁣

Here’s what I put on my lightly toasted pita bread:⁣⁣⁣⁣

  • 2 tbsp hummus

  • A little red onion

  • Roma tomato

  • A few slices of cucumber, sliced thinly

  • 1/2 avocado, sliced

  • Sprouts

  • Butter lettuce

  • A little sprinkle of red pepper flakes for heat & flavor


While on the go the other day, I made an even easier version with just hummus, lettuce & sprouts. I had to plan ahead because I didn’t want to stop off at Chick-fil-A for fries.

What are your favorite flatbread toppings?

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Easy Vegan Meal Planning Tips for Dinner

I know how overwhelming it can be to plan all your vegan meals for the week.

In this video, I share some tips on how to save time (and hopefully some coins) in the kitchen.

Recap of the tips:

  • Veganize your favorite meals — Love spaghetti? Use vegan crumbles instead of ground beef.

  • Save time on grocery shopping and cooking by using services like Instacart (someone else can shop for you) and Purple Carrot (use discount code “brownvegan” to save $30) will eliminate some of your overwhelm.

  • Be open to experimenting in the kitchen and expect to fail a bit too!

  • Use Pinterest, YouTube and cookbooks from the library for recipe inspiration.

  • Keep a list of all the recipes that worked well, so you can refer back to them when you get too busy to look at Pinterest or YouTube for inspiration.

  • Theme your dinners — Taco Tuesdays, leftovers on Saturdays, pasta on Wednesdays, etc.

  • Plan for leftovers, so you don’t have to cook daily.

  • Establish 3-5 go-to meals that take less than 30 minutes to cook.

Resources mentioned in the video:

  • Brands that have vegan crumbles (to replace ground beef): Beyond Meat & Gardein

  • My t-shirt is from 20% of the price will be sent to the Evangelical Church of Liberia who is committed to feeding hundreds of children in need. Support this dope cause!

  • Evernote is the free software I mentioned to clip and save recipes

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Coconut Mushrooms & Mashed Potatoes Recipe


Here's an delicious dinner that doesn't take a million hours to put together and has inexpensive ingredients.

Even though I didn't include this in the directions, I usually add in a teaspoon of cumin because I will find any excuse to use it. I'm addicted!

Never used canned coconut milk in a recipe? You're in for a treat! There's no weird coconut flavor in this dish and it makes a nice light gravy to go with the potatoes.


Coconut Mushrooms & Mashed Potatoes

by Brown Vegan

Keywords: saute entree vegan vegetarian

Ingredients (Serves 5)

    Coconut Mushrooms
    • 1 tablespoon coconut or olive oil
    • 1 large red bell pepper, chopped
    • 3 shallots, finely chopped
    • 4 garlic cloves, minced
    • 5 cups cremini mushrooms, chopped
    • 15 oz can of coconut milk
    • salt and pepper to taste
    • 1/2 cup fresh cilantro, chopped
    Mashed Potatoes
    • 2 lbs Yukon Gold potatoes, washed, peeled and cut lengthwise into quarters
    • 1/2 cup unsweetened almond or soy milk (add more if necessary)
    • 1/4 cup vegan margarine (Earth Balance and Smart Balance are options)
    • 1 teaspoon salt (1/2 teaspoon more salt for the cooking water)
    • 1/2 teaspoon black pepper


    Mushroom Instructions

    Heat a large shallow pan on medium heat with oil. Add in bell pepper, shallots and garlic for about 3 mins. Then add in mushrooms, stirring frequently for 4 minutes.

    Pour in coconut milk and bring to a boil until liquid has reduced by half. Remove from heat and season to taste with salt and pepper.

    Mashed Potatoes Instructions

    Place potatoes into a large saucepan. Add cold water to the pan until the potatoes are covered by at least an inch. Add in 1/2 teaspoon of salt.

    Bring the potatoes and water to a boil.

    Reduce the heat to low to maintain a simmer and cover.

    Cook for 15 to 20 minutes, or until you can easily poke through them with a fork.

    When the potatoes are done, drain the water and place the potatoes back into the pot.

    Add in the milk, margarine, salt and pepper and mash with a potato masher.

    Add more milk to smooth out the potatoes, if necessary. Don't over­beat the potatoes or the mashed potatoes will end up gluey.

    Adjust seasoning.

    To serve: Scoop mashed potatoes into a bowl. Top with about 1⁄2 cup of coconut mushrooms and cilantro

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    Let me know what you think when you try this recipe :-)


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    Tajine Recipe-Moroccan Comfort Food

    It has been way too long since Lisa and I did some cooking together. We hung out a bit at Rosetta’s last happy hour but it was time to catch up, laugh a lot and cook up some awesome comfort food.


    I’m so thankful for my friendship with Lisa. She gets so much joy from cooking, traveling and learning new things. She’s just so damn fun!


    Last weekend we made a delicious Moroccan tajine.

    I’m not the biggest fan of slow cooking. I usually just want to eat NOW. Lol  Since we were sipping wine, laughing a lot and having an awesome conversation (I will post that video in a couple of weeks), it was sooo worth the wait.

    Check out the full recipe and video below and tag me on Instagram or Facebook when you make this dish.

    Tajine Recipe-Moroccan Comfort Food

    by Brown Vegan

    Prep Time: 15

    Cook Time: 3 hours

    Ingredients (Serves 6)

      Spice Mix
      • Spice Mix
      • Cinnamon
      • Coriander
      • Turmeric
      • Ginger
      • Less of…
      • Cardamon
      • Cumin
      • Allspice
      • Cayenne
      • 1 tablespoon oil
      • 1 large yellow onion, chopped
      • 3 garlic cloves, minced
      • 2 medium carrots, chopped
      • 1 parsnip, chopped
      • 1 medium eggplant, chopped
      • 1 sweet potato, chopped
      • (2) 15 oz chickpeas, canned-drained & rinsed
      • 15 oz crushed tomatoes
      • 3 cups kale, stems removed and chopped
      • 1 teaspoon salt
      • Garnish (optional) Parsley & shaved almonds
      • 3 cups of cooked couscous


      Preheat over at 325 degrees.

      Sauté oil, garlic & spices in a skillet on medium heat for 7 minutes.

      Transfer to clay dish and mix in all of the remaining vegetables. Cover the dish and bake for about 3 hours. Add 1 tablespoon of vegetable broth at a time if you notice your stew is drying out.

      Garnish with chopped parsley & shaved almonds

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