vegan refried beans


Quick Vegan Meals and Snacks
We all have days when we don’t feel like cooking or we don’t have a lot of time. Here are some meals I’ve had recently that were super easy to make, inexpensive and really delicious too!

Avocado, nutritional yeast and garlic salt on toast.

Oil free baked french fries seasoned with garlic salt, chili powder and onion powder.

Garden salad with zucchini spirals and pasta with soy crumbles, tomato sauce and onions.

Tacos with vegan chick’n strips, lettuce, refried beans, sauteed onions and salsa.

What are your favorite easy meals?

i think if i were to become vegan and also refrain from eating gluten and soy like i’m supposed to i would just straight up starve.  like what other food IS there, in this hell we call a planet?  leaves?  must i resort to eating vegetables??

Bean and Tomato Soup, optionally (and just as easily) vegan

Cheap, very easy (2, maybe 3 spoons max), makes in just a few minutes, vegan, filling and reasonably nutritious


  • refried beans (I use Rosarita brand vegetarian beans which don’t use lard or other animal products)
  • tomato soup (I use Campbell’s canned tomato soup)

optional ingredients (base recipe is good on its own; some additions will require a few more spoons but most additions won’t require any extra prep):

  • parmesan (vegan recipes are available, such as crushed cashews mixed with nutritional yeast, sealed in a bottle, and aged for a few days in the fridge. Haven’t tried this myself but I’ve heard good things)
  • vinegar
  • milk (or any milk substitute)
  • flour or rice to change the consistency or to add calories/protein/carbs
  • spices or herbs
  • whatever else sounds good; this is definitely a recipe you can experiment with if you have the spoons


  • mix refried beans and tomato soup in microwaveable bowl
  • cover with paper towel.
  • microwave 1-2 minutes (depending on amount you made)
  • add whatever else you want
  • done

Don’t worry too much about leaving it in the microwave too long, if you do you can just scrape off the residue around the rim of the bowl and the rest is good.

Both base ingredients are good on their own so you don’t have to worry about the proportions, but I tend to just mix them equally, or sometimes with twice as much tomato soup as beans.

To conserve paper towel when microwaving, you can use just enough to barely cover the bowl, then wet it slightly so it sticks to the rim, that way you don’t have to  get enough to tuck the edges/corners under the bowl or anything.

The specific refried beans and tomato soup you get will influence exactly how nutritious the base recipe is, but it should still be relatively nutritious and balanced.

The way I make the base recipe is:

  • low fat (fat present is the ‘good kind’)
  • fair amount of potassium
  • reasonable amount of carbs
  • slightly low in protein (but is a complete protein, and the amount can be compensated for by other meals or by adding other things)
  • will get you at least a small amount of a number of essential nutrients like vitamin A, vitamin C, Calcium, Iron, Magnesium, Phosphorous, and Manganese.

I’d highly recommend this recipe if your diet is not very well-rounded and you need something to get some nutrients you’re missing out on.

Don’t rely on it too much, but eaten every other day or just in a pinch it can really help balance your diet.

Dietary restrictions notes:

  • can be vegan with minimal changes (I had difficulty finding vegan refried beans while I was in Canada so you might need to be somewhere where tex-mex cuisine is more common)
  • not gluten free (unless you find gluten free ingredients; idk about what’s out there)
  • not low-sodium
  • free of many allergens; only allergen I know of listed in the ingredients of what I use is garlic (which is in the brand of refried beans I listed). I have a mild garlic allergy, I’m usually fine since it’s not much garlic, however I’d recommend against the brand of beans I use if you have a strong garlic allergy.

anonymous asked:

Whats your fav vegan recipe

My favourite junky type food is avocado mac n cheese, or bowtie pasta with peas and (vegan) pesto, burritos with refried beans and guac.. I also like making tofu scramble, sweet potato loaded with toppings, and overnight oats with berries and coconut sugar. 

Some recipes I’ve posted that I’ve tried and liked are:

My least favourite recipe is raw zucchini noodles. Yikes.