The Vegetarian Resource Group Blog

Vegan Munchies

Posted on December 27, 2011 by Nina Casalena, The VRG Blog Editor

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

2 to “Vegan Munchies”

  1. Sara says:

    This is one of my favorites:
    Get an apple, peel then core it. Sprinkle a tiny bit of cinnamon, nutmeg, whatever you like over apple slice. Bake in oven for 5 minutes or until nice and squishy. Eat with your favorite soya yogurt or soya ice cream.

  2. Michael says:

    Thanks for the recipes. Ahh, baked apple. It doesn’t get any better.

    Try this – 700 grams chickpeas, 200 grams brown or green lentils, 3 tomatoes, 200g feta, bunch of parsley, juice of 1 lemon. Heat up in a frying pan a good portion of olive oil, put in 1 red chilli, 1 brown onion chopped, cumin seeds, 2 cloves of garlic. Mix that in with the other ingredients.

    Super tasty and will feed two people for two meals. Yum!



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