Welcome to the final day of the Veggie Challenge! Congratulations on making it to the end of the challenge. We hope you’ve found it informative and helpful. Here are your day 7 recipes:

You can find the Veggie Challenge on Facebook and Instagram – please share your experience with us! And remember, you can see more recipes by visiting our What to Eat page for more breakfast, lunch, salad and dinner ideas.

Day 7 Recipes:

Whole Wheat Pancakes

This simple recipe is whole-wheat and filled with your favourite fruits!

Makes 4-6 large pancakes.


  • 1 cup whole wheat flour
  • 1 ½ tsp baking powder
  • 1 tbsp sugar (optional)
  • Pinch of salt
  • Pinch of cinnamon (optional)
  • 1 cup soy milk or water
  • 1 tbsp oil
  • ½ – ¾ cup chopped fresh fruit (peaches, blueberries, apples, strawberries, cranberries, etc.)


  1. Mix the dry ingredients together in a bowl. In a second bowl, add soy milk (or water) and oil.
  2. Pre-heat a lightly-oiled frying pan.
  3. Combine wet and dry ingredients. The batter should be a thick but pourable consistency. Test to see if it slowly flows off a spoon. Add more flour or water if necessary. Fold in fruit.
  4. Drop by spoonful on to the frying pan. Flip over once bubbles appear.

For more breakfast ideas, visit our recipes page.

Shredded Carrot and Tahini Sandwich

Tahini is a white sauce made from toasted sesame seeds – it has a similar texture to natural peanut butter and a mild flavour. Try it with shredded carrots and your favourite veggie toppings.

Serves 2


  • 3 carrots, shredded
  • ½ lemon, juiced
  • 3 tbsp tahini
  • 1 clove garlic, crushed
  • ½ tsp salt
  • Black pepper to taste
  • Additional toppings such as sliced cucumber, avocado, tomato, red onion, or sprouts.


  1. Mix tahini with lemon juice, salt, garlic and black pepper. If it seems too thick, add a bit of water (1 tsp at a time) until it’s a spreadable paste-like consistency.
  2. Pour over shredded carrots and mix well to combine.
  3. This is great stuffed in a whole wheat pita – add a generous amount to your pita, add additional toppings suggested above, and enjoy!

Veggie Chili
















Veggie chili is an easy and hearty meal, with beans, corn, vegetables and a bit of spice.

6-8 servings | <50 minutes


  • 1 tbsp olive oil
  • 1 onion, chopped
  • 2 bay leaves
  • 2 tsp ground cumin
  • 1 tbsp dried oregano
  • 2 tsp salt or to taste
  • 2 zucchinis, chopped
  • 2 green peppers, chopped
  • 1-2 jalapeño hot peppers, de-seeded and chopped
  • 3 cloves garlic, diced or crushed
  • 2 (28 ounce) cans whole tomatoes
  • ¼ cup chili powder
  • 2 tsp ground black pepper
  • 3 (15 ounce) cans beans such as kidney, pinto, or black
  • 2 cups corn kernels, fresh or frozen


  1. Heat the olive oil in a large pot over medium heat. Stir in the onion, and season with bay leaves, cumin, oregano, and salt. Cook and stir until onion is tender, then mix in the zucchini, green peppers, jalapeño peppers, and garlic. Reduce heat to low, cover pot, and simmer 5 minutes.
  2. Mix the tomatoes into the pot. Season chili with chili powder and pepper.
  3. Stir in the beans. Bring to a boil, reduce heat to low, and simmer 30 minutes.
  4. Stir in the corn, and continue cooking 5 minutes before serving.

Basic Miso Soup

Miso is a seasoning made from fermenting soybeans using a special fermentation method.

Serves 4 | <20 minutes


  • 4 cups water
  • ½ cup cubed tofu
  • 1 carrot, cut into matchsticks (optional)
  • 1 sheet dried nori seaweed, cut into strips (optional)
  • ½ cup miso
  • 2 tbsp sliced green onion


  1. Pour the water into a pot and bring to a boil. Lower heat and add the tofu and carrots. Simmer for 2 minutes.
  2. Turn off heat and add the miso to the pot and stir well. Top with green onion and nori and serve immediately.
Variations: Add greens, mushrooms or noodles.


More Resources

Here are some helpful links to continue your journey towards a veg lifestyle:

Visit the Toronto Vegetarian Association website for more helpful resources!