This article originally appeared in Vegetarian Journal 4, 2009.
Vegan Munchies
By Peggy Rynk
All the recipes below are easy to make and appropriate to serve either during a quiet family evening at home or for special guests.
Mixed Veggie Platter
Select your favorite raw vegetables – such as carrot or celery sticks, cucumber slices, red or green bell pepper strips, or cherry tomatoes – and chill them well. Just before serving, arrange them on a serving platter. Crisp, well-chilled fresh veggies don’t really need a dip unless you especially want one. In case you do, here are some suggestions:
Simple Bean and Tomato Dip
(Makes approximately 3 cups or
twenty-four 2-Tablespoon servings)
Serve this dip with tortilla chips or other chips of choice. This recipe also makes a terrific side for burritos, tacos, or a simple rice dish.
- One 1-pound can vegan refried beans
- One 10-ounce can mild diced tomatoes with green chilies, not drained
- A few drops of hot sauce (such as Tabasco or Texas Pete), to taste
In a medium-sized mixing bowl, blend together the refried beans and the tomatoes with chilies. Stir in the hot sauce a little at a time, tasting as you go, until you reach the degree of heat you want.
| Total calories per serving: 28 | Fat: < 1 gram |
| Carbohydrates: 6 grams | Protein: 2 grams |
| Sodium: 100 milligrams | Fiber: 2 grams |
Pizza Dip
(Makes approximately 1½ cups or twelve 2-Tablespoon servings)
Serve this dip with raw vegetables of choice or with pita bread cut into 1-inch strips and toasted.
- ¾ cup vegan mayonnaise
- ½ cup pizza sauce
- Dash garlic powder
- ¼ cup grated vegan Parmesan-style ‘cheese’
Put all ingredients, in the order listed, into a small mixing bowl. Whisk together until smooth. Cover and chill well before serving.
| Total calories per serving: 48 | Fat: 4 grams |
| Carbohydrates: 2 grams | Protein: 1 gram |
| Sodium: 188 milligrams | Fiber: < 1 gram |
Chili Dip
(Makes 1 cup or eight 2-Tablespoon servings)
Serve this dip with raw vegetables, such as carrot sticks, celery sticks, or red or green bell pepper strips. It’s also excellent with crisp, lowfat corn chips.
- 1 cup vegan sour cream
- 1 teaspoon dried basil
- 1 teaspoon paprika
- ½ teaspoon chili powder
- Salt to taste
Mix all ingredients together well and chill.
| Total calories per serving: 85 | Fat: 5 grams |
| Carbohydrates: 9 grams | Protein: 1 gram |
| Sodium: 160 milligrams | Fiber: < 1 gram |
Smokey Hummus
(Makes approximately 1½ cups or twelve 2-Tablespoon servings)
Serve as a dip or spread on crisp crackers. Also, try a dollop on crisp greens. In addition, it tucks well into pita pockets.
- One 6-ounce package hummus mix (such as Fantastic or Casbah)
- Dash ground red chipotle
- 1½ cups water
- ½ teaspoon liquid smoke
Blend the hummus mix and the ground red chipotle together in a one-quart mixing bowl. Whisk in the water and liquid smoke until mixture is thickened and smooth. Chill thoroughly.
Note: Liquid smoke is available at many grocery stores, usually in the condiment section near the ketchups and barbecue sauces.
| Total calories per serving: 60 | Fat: 2 grams |
| Carbohydrates: 7 grams | Protein: 3 grams |
| Sodium: 200 milligrams | Fiber: 7 grams |
Hummus with Dill, Mustard, and Garlic
(Makes approximately 1½ cups or twelve 2-Tablespoon servings)
Serve with warm pita triangles, spread on rice cakes, or offer as a dip with chips or raw vegetables. Also makes an excellent sandwich filling.
- One 6-ounce package hummus mix
- 1½ teaspoons dill weed
- ½ teaspoon dry mustard
- ½ teaspoon garlic powder
- ½ cups water
In a 1-quart mixing bowl, blend together the dry ingredients. Add the water and mix with a fork or
a wire whisk until smooth (no lumps remain). Cover and chill thoroughly before serving.
| Total calories per serving: 60 | Fat: 2 grams |
| Carbohydrates: 7 grams | Protein: 3 grams |
| Sodium: 200 milligrams | Fiber: 7 grams |
Pecans Roasted with Tamari and Garlic
(Makes approximately 4 cups pecans or thirty-two 1/8-cup servings)
These are excellent to munch on as they are, but they are also terrific scattered on a tossed salad.
- 4 cups pecan halves
- 1 teaspoon garlic powder
- ¼ cup soy tamari
Preheat oven to 350 degrees.
Put the pecans in a 13″ x 9″ x 2″ baking pan. Sprinkle with the garlic powder and pour in the tamari. Stir gently until pecans are well-coated. Shake pan gently to distribute pecans evenly.
Bake for 15 minutes. Remove from oven, stir, and shake to distribute evenly again. Bake for another 5 minutes and repeat stirring and shaking. Return to oven for another 5 minutes and again shake pan to redistribute nuts evenly. Bake for 5 more minutes and repeat stirring and shaking. Return again to oven for 5 minutes. Remove from oven again, stir again, and set pan on a wire rack to cool.
| Total calories per serving: 87 | Fat: 9 grams |
| Carbohydrates: 2 grams | Protein: 1 gram |
| Sodium: 126 milligrams | Fiber: 1 gram |
Seasoned Roasted Sunflower Seeds
(Makes 2 cups or eight ¼-cup servings)
These roasted seeds are excellent to have as a snack or to sprinkle over salads in place of croutons.
- 2 cups raw sunflower seeds
- 2 Tablespoons soy sauce, or to taste
- ½ teaspoon chili powder
- ½ teaspoon ground cumin
- Generous dash cayenne
Put all ingredients into a 10-inch skillet. Pan roast, stirring often, over medium-low heat for 15-20 minutes or until seeds are dry and golden. Transfer to a bowl to cool.
| Total calories per serving: 207 | Fat: 18 grams |
| Carbohydrates: 7 grams | Protein: 8 grams |
| Sodium: 227 milligrams | Fiber: 4 grams |