Tag: vegan lunch

Spaghetti Squash with Leeks and Beans

You've got to make this Spaghetti Squash with Leeks and Beans recipe -- its too delicious and very healthy! This recipe is perfect for a light Spring dinner or a leisurely lunch.

We roasted the spaghetti squash until tender with a slight blister on the top, making it a little smokey and sweet. When its paired with caramelized leeks and beans, the texture is almost like Chinese egg noodles  -- silky and almost glazed, with a slight chew.

This meal is gluten-free, grain-free, vegan, high in protein and fibre. Its suitable for many special diets. It makes a very healthy, low carb and light alternative to pasta.


Spaghetti Squash with Leeks & Beans

  • 1 spaghetti squash, cut in half, seeds removed
  • 1 leek, sliced ½ “rounds, washed, with or without green tops
  • 1 can of white cannellini beans, rinsed
  • 1 tbsp olive oil
  • 1 tsp sea salt

Place the squash face up on a parchment lined baking sheet and roast at 450 for 25 minutes or until soft.

In a large skillet on low heat, add olive oil and leeks and gently saute until translucent.  Add beans and sea salt.  Set aside. Once squash is ready, use a fork to shred the flesh into thin strands. 

To serve, place squash in a serving dish and cover with leek and bean mix.  A beautiful light dinner!

Easy Vegetable Stir Fry

Happy Chinese New Year from Wanigan!

To help you celebrate the big day we created this easy to make Vegetable Stir Fry Recipe for you! Its a great way to enjoy a large serving of organic vegetables. Make it at home with ingredients ordered from the Wanigan online store delivered right to your door across the GTA, or stop by our Brampton location to purchase the ingredients you will need from our store yourself!

Easy Vegetable Stir Fry

  • 1 head of broccoli, with stalks
  • 2 carrots
  • 2 celery ribs
  • ½ onion
  • 1 clove of garlic, minced
  • 2 leaves of kale, chopped
  • 2 tbsp olive oil or coconut oil
  • 2 tbsp Tamari or Bragg’s Liquid Aminos
  • Parsley for garnish

Prepare your onion by peeling it and chopping it roughly. Peel and mince your garlic and then roughly chop all your vegetables.

Heat the oil in a frying pan over medium heat. When it sizzles a bit add your onion and gently fry it until it is translucent.  Add the garlic and saute it for a minute. Then add your vegetables and fry for a one minute until everything is cooked but still has a bite (the broccoli will be more green etc.). Add your tamari and saute for another minute or two. Garnish with fresh parsley and serve.

Vegan Creamy Mushroom Leek Soup

Baby it's cold outside! At Wanigan, sub zero temperatures call for nourishing and creamy soups. This vegan Creamy Mushroom Leek Soup will soothe your soul and warm your bones. It is healthy, simple to prepare, hearty, rich tasting and comforting. Raw cashews stand in for the dairy found in most cream of mushroom soups -- you won't miss it at all! Make this soup with ingredients on sale now at Wanigan Foods! Hover over each ingredient in the recipe below to link to the pages to visit in order to purchase the item from our online store.

Vegan Creamy Mushroom Leek Soup

Clean and cut mushrooms into chunks and place in a medium mixing bowl. Carefully cut and wash leeks including the tops, and slice into 2 inch pieces and add to mushrooms. Toss with olive oil and salt and pepper and roast for 30 minutes at 400 just until lightly browned.Transfer them to a blender or food processor in batches, add cashews and water to blend to your desired consistency.

Makes 4 servings

Roasted Broccoli

With the holidays right around the corner we decided to throw some green and red into the mix and make some festive recipes. Click here for our RED VELVET smoothie of the week recipe.

Meanwhile, if a healthy yet delicious side dish is what you want, check out this recipe for roasted broccoli! Sure to be a favourite for holidays to come.


Roasted Broccoli Recipe:

  • 1 head of broccoli, with stalks
  • 3 cloves of garlic, minced
  • 3⁄4 cup sunflower seeds
  • 1⁄4 cup nutritional yeast
  • 1⁄4 cup olive oil
  • 1⁄4 tsp pepper
  • 1 tsp sea salt
  • 1⁄4 tsp cayenne

Separate broccoli florets from the stalks. Carefully peel the stalks and slice into rounds. Place all broccoli, sunflower seeds, garlic, olive oil in a large mixing bowl and toss to combine.Spread onto a parchment lined baking sheet and sprinkle seasonings and nutritional yeast, lightly toss and bake at 400 for 25 minutes or just until florets tips are browned.

Makes 4 servings

African Yam Stew

We are in love with this African Yam Stew. It's hearty, and bursting with organic produce. Yams, peas, and green cabbage take center stage. Inspired by Africa we add peanut butter and tamari to make this a stand out recipe. 


This vegan and gluten free stew is so comforting on a cold winter's night.It is sold regularly as one of our freezer meal products. You can order it as part of your Wanigan delivery or pick it up in our store.

If you plan to order some produce from Wanigan this week, why not order the ingredients you'll need for this hearty vegan stew and make our recipe!


African Yam Stew

  • 3lbs yams, peeled and diced 1”
  • 1 small green cabbage, sliced 1⁄2” thin
  • 2 medium yellow onions, peeled and minced
  • 1” ginger, minced
  • 1.5 cups frozen green peas
  • 2 – 28oz cans of diced tomatoes
  • 1⁄2 cup peanut butter
  • 1 cup applesauce
  • 1 cup apple juice
  • 1⁄4 cup coconut flakes
  • 2 tbsp Bragg’s Aminos
  • 2 tbsp sea salt
  • 1⁄4 tsp ground pepper
  • 1⁄4 tsp cayenne

Add all liquid ingredients to a large stainless steel bowl and whisk to combine. Place all remaining ingredients, except the green peas, into the liquid mixture and mix well to coat each piece in sauce. Place all ingredients into a slow cooker and cook on high for 3 hours or until yams are tender but not mushy. Add peas and turn off the heat.

Enjoy this warming stew any night of the week!

Ginger Yam Soup

It's freezing out there! Stay warm with one of our Wanigan Organic Brand Soups or make this Ginger Yam Soup with the organic, fresh and in season ingredients available for order and delivery in this week's produce boxes!


This soup is bursting with warming spices and flavour. Its vegan, gluten free and hearty for a cold winter's night. Make it yourself with our organic produce which is affordable and available for delivery straight to your door.

Ginger Yam Soup

  • 3 large yams, peeled and cubed
  • 2 pears, seeded and cubed
  • 1 red pepper, chopped
  • 1 stalk of celery, chopped
  • 1 onion, chopped
  • 2 inches of ginger, grated
  • 3 cloves of garlic, minced
  • 1 tbsp turmeric powder
  • 1 tbsp sea salt
  • 1⁄2 tsp cayenne
  • 1⁄4 tsp ground black pepper
  • 5 cups water

Place all ingredients except the pear into a crock pot. Cook on high for 3-4 hours until yams are tender, adding the pears in the last 1⁄2 hour of cooking. Transfer contents to a blender or food processor to blend until smooth.

Makes 6 servings

Roasted Squash and Fennel with Green Beans and Pepitas

This warm and comforting dish features roasted  butternut squash, fennel, garlicgreen beans and pumpkin seeds (pepitas).  Fennel is often an unsung hero but really works so nicely in this dish. We love these roast veggies because as a dish it is hearty but not heavy -- thanks fresh and flavourful ingredients like leeks and  fennel and spices like dill.


We love using this recipe as a side dish or a vegan entree. Make it for your family or friends with ingredients from Wanigan this week!


Roasted Squash and Fennel

Place all ingredients in a large mixing bowl and toss.

Spread onto a parchment lined baking sheet and roast at 400 for 35 minutes, checking and tossing at 20 minutes.  Roast until squash is tender and serve.

Makes 4 servings