Vegan Meal Prep
The Definitive Guide to Learning How to
Eat Healthy, Enjoy Delicious Recipes
and Organize Meals for the Week
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Table of Contents
Introduction
Chapter 1: Veganism 101
History of Veganism
Why Go Vegan
Is Ethical Meat Real?
Chapter 2: The Benefits of a Vegan Diet
Chapter 3: The Switch to Veganism
Foods to Eat
Foods to Eliminate
Chapter 4: Veganism and Working Out
About Protein Intake
Chapter 5: Vegan Breakfast Recipes
Green Chilly and Oyster Mushroom Crepes
Sweet Potato Hash with Peppers
Banana Ginger Pancakes
Spicy Spinach Frittata
Spanish Style Scrambler Wrap
All-American Scramble on Pumpernickel Bagel
Vanilla French Toast
Blueberry Pancakes
Creamy Rice Cereal With Gingery Blueberries
Soy Yogurt Fruit and Granola Parfait
Spiced Pumpkin Oatmeal
Sweet Potato and Black Bean Brunch Burritos with Salsa
Fresca
Marvelous Mango Smoothie
Peachy Keen Smoothie
Chapter 6: Lunch Recipes
Udon Noodle Salad
Black Bean and Corn Salad with Lime
Cauliflower and Sweet Potato Chowder
Black Bean Soup with Orange
Edamame and Quinoa Salad
Very Gingery Pear and Sweet Potato Soup
Hopi Corn and Chilli Stew
Fava Bean and Tomato Stew
Basmati Rice Burgers with Pinto Beans
Cajun Bean Soup
Quinoa and Carrot Salad
Tempeh Burgers with Pineapple Salsa
Tempeh Sloppy Joes
Black Bean Tartines
Cream of Asparagus Soup
Lemony Lentil Vegetable Stew
Spicy Gala Apple, Chickpea, and Mango Puree Soup
White Bean and Tomato Salad
Chickpea Patties with Mango Chutney
Summer Pasta and Bean Salad with Fresh Tomatoes and
Basil
Minty Black Bean, Jicama, and Cucumber Salad
Hummus Pizza
Red and White Quinoa Pilaf
Wild Rice Pilaf with Roasted Garlic and Spinach
Black Bean Cake with Mango Salsa
French Country Stew
Berry Barley Soup
Fire-Roasted Tomato Black Bean Chilli
Winter Vegetable Potage
Toasty Tortilla Soup
Chapter 7: Dinner Recipes
Fettuccines with Roasted Peppers and Zucchini
Italian Fusilli with Sun-Dried Tomatoes and Artichoke
Hearts
Tomatoes Stuffed With French Lentils
Cajun Corn and Edamame Sauté
Quinoa with Navy Beans and Almonds
Soba Noodles with Chinese Vegetables
Udon Noodles with Shiitake and Button Mushrooms
Sweet Potatoes and Chickpeas in Chili Sauce
Asian Broth with Mushrooms, Tofu, and Ginger
Caramelized Onions with Lentils and Brown Rice
Cassoulet
Curried Tempeh Kabobs
Pizza Dough
Kalamata Olive, Caper, and Basil Pizza
Eggplant, Artichoke, Red Pepper, and Black Olive Pizza
Caramelized Onion, Arugula, and Cherry Tomato Pizza
Yellow Pepper, Mushroom, Tomato, Spinach, and Basil
Pizza
Pepper, Mushroom, Tomato, Spinach, and Garlic Pizza
Grilled Tofu with Smoky Barbecue Sauce
Italian Beans and Greens
Mixed Vegetable Curry with Whole-Wheat Couscous
Multi Mushroom Sauce
Polenta with Zesty Mushroom Sauce
Pretty Stuffed Peppers
Quinoa Timbales
Springtime Asparagus and Tofu Stir-Fry
Stuffed Portobello Mushrooms with Brown Rice and
Tomatoes
Trinidadian Curried Cauliflower, Potatoes, and Peas
Zuppa Di Lenticchie
Spiced Squash Bisque
Moroccan-Style Pilaf
Brown Rice, Chickpea, and Vegetable Soup
Chapter 8: Snacks, Desserts, and Dips
Chipotle and Tomato Salsa
Fresh Tomatillo and Cilantro Salsa
Pico De Gallo
White Bean and Piquillo Pepper Spread
Curried Chickpea Spread
Bissara—Middle Eastern Fresh Fava Bean Dip
Basil Pesto Spread
Sun-Dried Tomato Spread
Spinach Dip
Creamy Fruit Smoothie
Raspberry Cake
Baked Apples in Phyllo Dough
Grilled Peaches with Sweet Balsamic Glaze
Roasted Pepper Bruschetta
Fresh Strawberry Pie
Chickpeas with Onion and Tomato
Spinach, Beet, and Orange Salad with Ginger-Agave
Dressing
Chocolate Cherry Nirvana
Fruit Kabobs with Peach Cream Dip
Chapter 9: 1-Week Sample Menu
Day 1 and 7
Day 2 and 6
Day 3 and 5
Day 4
Chapter 10: Meal Prep Tips
Conclusion
Introduction
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Vegans form a large population of people who are committed to
environmental protection, animal welfare, and living healthily. When it’s
done in the right way, a vegan lifestyle can result in several health benefits
like improved blood sugar, weight loss, and prevention of heart diseases.
Veganism is a way of living, which excludes consumption of anything that
is a result of animal exploitation and cruelty. Therefore, this form of diet
does not include dairy, meat, or eggs. A vegan diet is quite easy to follow
and gives you access to a lot of delicious recipes. It is not about a strict
regime; instead, it is about introducing you to more foods in a specific food
group (exclusively plant-based) and expanding your food palate.
This book can be considered as a comprehensive all-purpose guide to vegan
cooking. By “all-purpose,” we mean that you will come across everything
you need right from sauces and pies to pasta and appetizers to the salads
that are beyond the usual mixed greens and even cupcakes.
My aim is not to present you with statistics or disturbing realities; instead, I
wish to prioritize the scope in taste and ingredients of a plant-based diet.
Most of the recipes provided are suitable for daily meals so that you don’t
have to refer to any exotic cookbook while cooking. It also includes
extravagant spreads to create a great impression. Basic cooking instructions
are also a part of the book, considering this is for novice cooks out there.
Hence, you will find simple preparation guides for vegetables, grains, and
beans.
The ultimate focus of this book is beyond nutrition or personal health. It is
about releasing the insightful connection between the food we consume and
the life around us. Every single food we choose to eat has an adverse impact
on the life of the people whose hands have been involved in getting that
food to our table. It affects wildlife, habitats, rivers, lakes, soil, air, and
oceans. It reduces our ecological footprint more than any other choice we
have made. As we nurture a more responsible attitude towards nature, a
plant-based diet happens.
So, let us get started on this journey of veganism and contribute to a better
planet and give ourselves a chance at having a healthy lifestyle.
Chapter 1: Veganism 101
Veganism involves a philosophy that upholds respect and compassion for
every living being and discards the conception that animals are a
commodity that can be exploited. Therefore, such a lifestyle would
exterminate all possible and practical forms of animal exploitation. A vegan
diet excludes products based on animals, including food, clothing material
such as fur, wool, silk or leather, and ingredients used in cleaning products
and personal care. It promotes animal-free substitutes.
Meat, fish, eggs, poultry, dairy, and other foods that come from animals
(except breast milk) are excluded in a vegan diet. It merely involves
vegetables, fruit, legumes, grains, seeds, and nuts, which are all plant-based.
A pure vegetarian follows only a vegan diet and not a vegan lifestyle and is
sometimes referred to as a dietary vegan. They tend to use leather and may
support animal testing and use of animals for entertainments. This case is
motivated by the choice to remain healthy instead of thinking of ethical
objections. Mostly, these types of vegetarians convert to veganism as they
become more familiar with its philosophy.
Vegans avoid any food that has an animal origin. They are categorized
based on a variety of reasons, including motivations, needs, or individual
experiences. When people choose a vegan lifestyle, it is mostly owing to
better health. However, when the choice is made according to ethical
practices or religion, there is a greater chance of complete loyalty to the
diet.
Most vegetarians generally rely on dairy and eggs for their dietary needs.
As they understand the realities of being vegetarian, they tend to transfer
from eating animal products to an entirely protein rich plant-based diet,
which includes soy, nuts, legumes, and seeds. This progress becomes a
cakewalk with time as there is a vast selection of non-dairy milk, tofu, and
pseudo-meats available in grocery stores. Over a decade ago, 5% to 10% of
all vegetarians were vegan, but recent surveys show that 25% to 40% of all
vegetarians are vegans.
History of Veganism
It is quite appropriate to say that the greatest injustice of our age is not
against humans but towards animals.
The roots of vegan ethics grew from the east through philosophers;
religious leaders from prominent religions such as Buddhism, Hinduism,
and Jainism concentrated on empathy towards animals and included
vegetarianism in their lifestyle. These ideas spread to the West through
Pythagoras, a sixth-century BC philosopher and mathematician from
Greece. He tried to abolish the consumption of animal meat and guided his
followers to do the same. Plato, Socrates, Plutarch, Ovid, and Seneca were
other followers who followed suit. Finally, during the mid-1800s, Western
culture accepted the moral roots of vegetarianism. Moral leaders from
Christian churches in England became an epicenter. Though it gained
popularity in the West, it was limited compared to the teachings and
practices in the East.
The ethics behind eating dairy were strongly debated during the British
Vegetarian movement. In 1944, a small like-minded group of individuals
developed a new facet to vegetarianism, one where the practitioners
consumed no products originating from animals. The founder of this
contemporary movement was Donald Watson (1910-2005). He recognized
the dairy product industry was linked to the meat food industry as animals
raised for dairy were eventually slaughtered when they were of no use.
These vegans built a case against the British meat industries so that the
consumption of egg and dairy were not considered as ethical vegetarianism.
To solidify this, they brought together a community called the vegan society
in 1944. They had 25 members initially. Frey Ellis made a significant
change by joining the organization and helped to understand the
significance of vegan health.
Dr. Catherine Nimmo and Rubin Abramowitz established the first vegan
society in Oceano, California in 1948. Until 1960, the American Vegan
Society (AVS), which is a national organization, was built by H. Jay
Dinshah. Nimmo became a strong member and urged her former group to
merge with the AVS. After Jay’s passing in 2000, his wife Freya Dinshah
runs the organization. She has been a part of the organization since its
founding days.
The American Vegan Society has constantly promoted the active practice of
the Sanskrit word, Ahimsa as a part of their lifestyle. Ahimsa advocates six
pillars – one for each letter.
●
Abstinence
●
Harmlessness
●
Integrity
●
Mastery
●
Service
●
Advancement
In the year 1987, the vegan movement entered mainstream American life.
The groundbreaking book Diet for a new America by John Robbins served
as a catalyst. His work involved an expose’ of factory farming industry’s
impact on the world, animals, and the environment with hard-hitting facts.
Today, there are vegan groups across the globe.
Why Go Vegan
For the animals
Are you an animal lover? How do you feel about eating meat? If you are
not exactly ecstatic about consuming animal products, then you are a
perfect candidate for becoming vegan.
There are numerous reasons to turn and stay vegan, but love and
compassion for animals are probably among the most important factors that
allow more people to embrace veganism. When you form emotional
attachments with animals, you automatically start believing that all
creatures on this earth have a right to live. Avoiding animal cruelty and
exploitation can also be a lifelong goal for most people.
For your health
The vegan diet is well-planned and provides your body with all the
necessary nutrition it needs. Going vegan also offers you an excellent
opportunity to learn more about different forms of cooking and nutrition
that do not include animal meat or products. There are several types of
research, which have associated vegan diets with lowering lifestyle diseases
such as cholesterol, diabetes, and even heart problems. Going vegan gives
room to try out various health-promoting options, including nuts, fruits,
veggies, seeds, and all other foods that are packed with a high number of
vitamins, minerals, and fiber.
For the environment
Raise your hands if you care for the environment!
If you are someone who loves to cycle to work or carpool as a way of
showing your love towards your Mother Nature, then you should certainly
consider turning into a vegan. One of the most significant things that one
can do for the environment is to avoid all animal products. That said,
turning vegan shouldn’t be a matter of some moral superiority, as
mentioned in the earlier chapter. You should become vegan for the right
reasons.
For people
Besides the causes said above, veganism is also a great way of looking after
our planet and a more realistic technique to feed the human family. Did you
know that a plant-based diet only needs about a third of our land space to be
able to support our socio-economic and environmental issues? Considering
the rising water and food insecurities owing to environmental factors,
veganism may reduce the strain on food and other resources on the planet.
Is Ethical Meat Real?
Is the concept of ethical meat even real? Well, I don’t think meat eating is
ethical in any form. Agreed, it’s quite tempting to believe that the animal
meat we consume has been ethically process and that our animals have
already lived a full life, or that they do not experience any pain or fear when
they are being cut at the slaughterhouse. All these beliefs keep us from
feeling guilty, don’t they? But if you look at the truth, almost all living
creatures feel as much pain as we do. And yes, they fear death too.
Regardless of how these animals are treated when they are alive, they
experience all emotions just like we humans do. So, the next time you tell
yourself that there is a thing called ethical meat, ask yourself whether what
you are thinking is true or not.
In the chapters to come, we will go into more detail about the benefits of a
plant-based diet and how to include it in your everyday life.
Chapter 2: The Benefits of a Vegan Diet
A few decades back, the scientific communities had established vegan diet
as dangerous and unhealthy. Over time, it was proven otherwise with
compelling evidence, and that caused a paradigm shift. The vegan diet has
since been crowned as a health hero. They were a single solution for
preventing global chronic diseases. They protect against non-communicable
diseases and serve as a highly effective economic and treatment tool.
The biggest criticism faced by veganism is the nutritional inadequacy
compared to non-vegan diets, which increases the risk of malnutrition.
People spread the idea that a meatless diet leads to a compulsory
requirement for iron, protein, zinc, and calcium supplements. Nevertheless,
people following a well-organized vegan diet have little to no difficulty
meeting recommended standards of intake. Vitamin B12 is the only
exception here as plants do not provide adequate amounts of it. However,
vegan foods are fortified with vitamin B12 and supplements, which are
inexpensive and widely obtainable. Both the omnivorous and the vegan
diets have the potential to sufficiently nourish a population if it is wellplanned.
Generally, the vegan diet is rich in vitamins B6, C, and E, as well as folate,
iron, thiamin, potassium, magnesium, fiber, manganese, and beta-carotene
more than a non-vegetarian diet. It is important that vegans depend on
reliable sources of nutrient, such as iodine, zinc, calcium, riboflavin,
selenium, and vitamins D and B12. The final word is that animal products
are not needed to follow a completely healthy and nutritional diet.
A vegan diet gives you adequate amounts of fiber, which is important to
regularize internal bowel movement. Low-fiber foods such as processed
foods leave you dissatisfied, hence leading you to eat more and eventually
gain weight. To improve your body’s chance of getting more benefits from
antioxidants and nutrients, plants, seeds, and nuts are vital. A plant-based
diet is low in saturated fat, but coconut oil is saturated fat. It has a medium
chain that your body converts into energy; therefore, coconut oil is not
readily converted or stored as body fat.
Recent studies have shed light to the fact that a plant-based diet can lower
the chance of heart disease, cholesterol levels, type 2 diabetes, blood
pressure, as well as possibilities of having colon and prostate cancers,
according to the American Dietetic Association. Consuming unprocessed
varieties through smoothies, shakes, and salads is a great way to get
nutrient-packed ingredients. Raw foods are rich in minerals and nutrients
that are lost through cooking or heating above 98.6oF.
To be brief, the various health benefits of a vegan diet are:
●
The vegan diet helps to reduce weight more effectively than
restricted calorie diets.
●
It allows people develop a tendency to consume fewer calories,
which is a result of higher dietary fiber intakes.
●
It helps to keep type 2 diabetes and blood sugar levels under
control.
●
It reduces blood pressure, cholesterol, and chances of acquiring a
heart disease.
●
It helps reduce the symptoms of arthritis such as morning stiffness,
pain, and swelling in joints
●
It lowers the risk of kidney malfunctions.
●
Observational research shows the positive influence of the vegan
diet on reducing the risk of having Alzheimer’s disease.
Chapter 3: The Switch to Veganism
A question that comes up time and again is, "How to come up with a
recipe?" It is all about realizing that vegetables, legumes, spices, and fruits
can be the backbone of your cooking. Modern-day America is a
supermarket of every cuisine in the world. Crispy scallions’ pancakes,
saucy eggplant rollatini or a sub sandwich with a hummus dip are all
inspirations to switch to a vegan diet.
A plant-based diet is not about denial and rules. You will find a wide array
of healthy and fabulous options that will keep you nurtured and pleased
after the meals. Our mission is to prove that vegan diet doesn't have to be
inaccessible, difficult or repetitive. The culinary philosophy behind this
book is that food is in constant flux. People believe that what we eat has
always been the same, and it always will be. But food is traveling all around
the globe and lays its foundation from one continent to the other. For
instance, Italian food is considered to be loaded with tomato, yet it wasn’t
the case until the 18th century. Therefore, our idea of a complete meal is
forever changing. The beauty behind vegan cuisine is that it is influenced
by different parts of the world in an entirely new way.
Getting started on the vegan diet is easy. It is about choosing the right
ingredients and getting started. You can stock up your kitchen with vegan
foods gradually. You can also visit international delis, specialty stores, and
markets for spices, ingredients, and condiments. For starters, try using
vegan ingredients instead of meat in dishes that you normally cooked with
meat and turn into something new using the flavor and spices. To cut costs,
buy legumes or pulses in bulk as well as cashew nuts and almonds to
prepare milk and desserts. Stock up fresh organic vegetables and fruit once
a week.
Most ingredients are easy to find in the local market. Any exotic ingredients
mentioned in the course of the book will be available in health food shops
or online. Certain foods may sound unfamiliar but were chosen for their
health benefits. Here is a detailed list of foods.
Foods to Eat
Canned Goods
●
Beans: An entire dinner can be one can of beans. Do not limit
yourself to chickpeas, kidney beans, black-eyed, navy beans,
cannellini, black beans, and pintos.
●
Coconut milk: The creaminess of coconut is irreplaceable.
●
Pureed pumpkin: It is mainly used for entrée dishes, but also
baking as a second option for chocolate.
●
Tomatoes: Canned and crushed tomatoes and plain tomato sauce
can come in handy. The tomato paste preferred is available in tube
packaging. You can try the fire roasted one, too.
Fridge Staples
●
Applesauce: It is a great ingredient for baked goods and low-fat
baking.
●
Capers: The briny taste of caper berries is the secret to quite a lot
of the recipes provided. They are mostly used as a garnish in
Mediterranean cuisine but can also be blended into dips and salads.
●
Dijon mustard: It is quite a requirement for casseroles, sauces, and
salad dressings. Whole-grain Dijon mustard is preferred by most.
●
Jams and jellies: They are used in baked goods either as the batter
or a filling. Raspberry, apricot, and strawberry are a few flavors.
●
Margarine, Earth Balance vegan, and non-hydrogenated oil: It is a
buttery essential for baked goods, soups, and casseroles. Try not to
use much of this ingredient, but sometimes it is not replaceable.
●
Miso: It is a fermented Japanese paste. The standard type is made
of rice and soybeans, but many variants are available – brown rice,
chickpea, and barley - with flavors such as earthy or fruity to sweet
or winey. Miso is used just like vegetable broth to give a strong
base to gravies, stews, and soups. The recipes in this book use
blond colored miso, which has a mild sweet flavor, or the rich and
full-bodied brown rice miso. Store Miso in an airtight container.
●
Non-dairy milk: Almond, rice, soy, or even hazelnut can be used as
long as it isn’t overly sweetened or flavored.
●
Tempeh: It is a fermented soybean-based patty.
●
Tofu: Every vegan swears by it as the best source of protein.
●
Veganaise: It is a brand of vegan mayonnaise used in salads as
dressing and for sandwiches.
Herbs and Spices
The basic guide to follow is 1 teaspoon of dried herb or spice = 1
tablespoon finely chopped fresh herbs or spices.
Defined for culinary purpose, an herb is the leaf of a plant whereas spice
isn’t restricted to leaf; it could be root, fruit, bark, berry, or seeds. It is
common knowledge that Italian cooking depends on thyme, oregano, and
rosemary while Mexican cooking has cumin, coriander, and chili. Try to
buy them in bulk.
Baking Basics
●
Agar powder: It is a seaweed that, when boiled, works as an
alternative to gelatin. Buy agar in powdered or flake form. The
flakes should be soaked in liquid and boiled for 10 min before
heating
●
Agave nectar: Agave is a cactus used to make tequila in Mexico.
Its sap is a syrupy, tasty sweeter that can substitute sugar in
dressings, desserts, baked goods and drinks.
●
Extracts: Vanilla extract is the most popular one. Stay away from
the artificial or the label vanillin.
●
Liqueurs: Hazelnut and coffee liqueur are often used in recipes.
●
Maple syrup: Pure maple syrup can be expensive, so use it
minimally. Grade B syrup is a little darker but as flavorful and
works well. Don’t forget to refrigerate after opening.
●
Shortening, non-hydrogenated: A little bit of shortening makes
cookies dense and chewy and pie crusts flaky. We recommend the
Earth Balance brand.
●
Canola oil: This mildly flavored oil is great for baking and
cooking. Look for high-heat canola oil for sautéing and grilling. It
provides essential omega-3 fatty acids.
●
Coconut oil: Non-hydrogenated coconut oil is healthy when
consumed in minimal amounts. It is best used in Indian and South
East Asian cuisines.
●
Olive oil: It is an essential fruity flavored oil used for the
Mediterranean and Middle Eastern cuisines. Extra virgin olive oil
is most preferred.
●
Grapeseed oil: It is a colorless, light oil that can be used as a salad
dressing just like olive oil but with a neutral taste.
●
Peanut oil: It is widely used for Asian cuisines. It adds a
homemade touch to curries and stir-fries. It is also suitable for
frying.
●
Toasted sesame oil: It can be used to add a fragrant, nutty taste to
salads and other dishes.
Oils
Foods to Eliminate
Anyone who takes up veganism has to eliminate meat, poultry, and fish. To
start, cut back on meats by 50% and slowly eliminate them from your diet.
Drop red meat like beef, lamb, and pork as well. Avoid chicken, turkey,
duck, geese, and even fish. To improve your overall nutrition, you can
reduce the intake of junk food, which means eating less to no fast food,
processed snacks, sodas, and other products with low nutritional value.
Incorporate more vegetables, fruits, whole grains, legumes, seeds, and nuts
instead.
Eliminate all dairy and eggs. Begin to read labels before purchasing
products that are egg or dairy free. This a list of ingredients or additives that
are animal based:
●
Certain additives such as E120, E322, E422, E 471, E542, E631,
E901 and E904.
●
Cochineal or carmine
●
Gelatin
●
Isinglass
●
Natural flavorings
●
Omega-3 fatty acids
●
Shellac
●
Vitamin D3
●
Dairy ingredients
To eliminate meat, fish, and poultry, you can:
●
Start by reducing the consumption of animal meat to around 50%.
Possibly cut back red meat to one portion a week, fish to two times
a week, and chicken to two times a week.
●
Cut off on red meat altogether. Drop the beef, lamb, and pork.
●
Cut off poultry, including Cornish ducks, geese, hens, chicken, and
turkey.
●
Stay off fish. Some might prefer to go easy on the fish until the
end. Others find it easy to drop fish first.
To improve nutrition:
●
Eliminate junk foods from your diet. Eat smaller portions of
processed goods and foods with little to no nutritional value.
Choose low-fat dairy and eat smaller portions of animal-based
foods.
●
Include plant-based foods such as vegetables, fruits, whole grains,
etc. check out veggie meat. Explore tofu or tempeh.
To replace eggs and dairy:
●
Use fortified rice milk, soymilk or other non-dairy milk, non-dairy
ice cream, cheese, yogurt, nuts, seed butters, and margarine. Tofu
makes a good substitute for eggs.
●
Cut off on all visible dairy. Read labels before purchasing.
To replace other products:
●
You can seek out nonfood items that are not animal tested or
animal based.
●
Consider household items such as furniture, personal care, cleaning
supplies, and even clothing.
These steps can help build a foundation that can soften the toughest storms.
There is no need to feel guilty or waste time and energy about the things we
didn’t do. We can instead find delight in the goals that we have
accomplished even if it’s one step at a time.
Chapter 4: Veganism and Working Out
It is a common misconception that a vegan finds it difficult to maintain a
fitness routine. There are certain conditions about managing a fitness
routine while following a vegan diet. While making a transition to
veganism, it is important to consume more meals per day to maintain an
energy level and promote weight loss. Plant-based food is generally
considered as an alkaline food. It helps in recovering your body after a
workout much faster than other meat-based diets. Meat and dairy products
increase acidity in the bloodstream, thus causing pain during recovery.
However, there is also a category of vegan junk food like vegan meat.
Therefore, to promote weight loss or to be in good shape food such as
vegan pizza or vegan ice cream has to be consumed minimally. A plantbased diet is also an excellent source of protein. For example, nut-based
milk, lentils, quinoa, tofu, and beans are to name a few of the protein
sources.
It is advisable to follow short but intense workouts while on a vegan diet.
You can make a massive impact on your body is if the food is consumed
before and after the gym sessions. Good nutrients replenish glycogen
reserves, which is important for resistant training, support muscle building,
and boosts protein synthesis. Shorter workout sessions will also use less
creatine and hence prevent fatigue. Some of the workout plans include body
weight lifts, sprints, stairs, and Crossfit. A typical session would be three to
five minutes warm up, exercise for 30-60 seconds, recover for 90 seconds.
Repeat ten times. If your goal is to gain muscle, light weights (5-15 reps per
set) and eating high protein vegan food before 30 minutes of workout can
help speed up recovery time. Nuts, bananas, dried fruit, and seeds are other
easy sources of vegan protein for replenishing before the next intense
workout routine.
About Protein Intake
Animal protein is known as the complete protein because it contains all the
essential amino acids that your body has to outsource. Soy-based foods also
have complete protein. Plant-based protein has a different amino acid
profile. Therefore, vegans are recommended to consume different types of
grains, legumes, seeds, and nuts to meet the body’s requirement. They do
not have to be consumed in one meal but over the course of the day.
Flax seeds and chia seeds are great sources of omega-3 fatty acids. The
minimum amount of B12 should also be consumed strictly because they are
not available in plants. It is recommended to opt for B12 supplements,
fortified foods, or nutritional yeast flakes. Several concepts have to be
understood to say why we don’t necessarily need meat.
1. All the amino acids that our body needs originate from plantbased foods or can be built with the help of other amino acids
in our body. The amino acid in an animal can even be traced
back to plant origins.
2. Too much protein is not good for you. Excess animal protein
can lead to stroke, heart diseases, colorectal cancer, and
osteoporosis by putting the kidneys and livers under stress.
3. In meat-based diets, large quantities of fat and cholesterol add
to the bulk of protein
4. Protein-rich plant foods bring life-changing impacts, which are
not found in meat. For example, beans can level blood sugar,
and they are rich in magnesium. Compared to meat, beans and
other pulses have low levels of sulfur amino acids.
The recommended dietary allowance for protein is 0.8 grams per kilogram
of body weight.
Chapter 5: Vegan Breakfast Recipes
These easy-and-quick vegan breakfast recipes will satisfy you and help you
resist any unhealthy temptations that you face later in the day. After eating
t, pack the rest of the dish in different portion sizes in a microwave-safe
container and heat and consume whenever required.
Green Chilly and Oyster Mushroom Crepes
Servings: 8
Preparation time: 5 min
Cooking time: 45 min
Ingredients:
●
1 tbsp Ener-G Egg replacer
●
1/2 cup + 2 tbsp soy creamer
●
¼ tsp table salt
●
1 cup unbleached all-purpose flour
●
2 cups chopped oyster mushrooms
●
1 tbsp chopped sage + extra for garnish
●
Vegetable cooking spray
●
Black pepper
●
2-4 tbsp canned roasted diced green chilies
Instructions:
1. Mix the egg replacer and ¾ cup of water. Combine the salt and
soy creamer. Whisk the flour with the wet ingredients until
smooth.
2. The batter should remain thin. If it isn’t, add 1-2 tbsp of water.
3. Heat the non-stick pan over medium flame and coat it with a
thin layer of vegetable cooking spray. Dispense ¼ cup batter
into the pan and tilt and rotate it until the batter spreads thin
and evenly.
4. Cook one side for 2 minutes until a light brown color forms at
the edges.
5. Flip the crepe and cook the other side for another minute. The
crepes should be warm when you add the filling.
6. Sear the mushrooms over high heat with 2 tablespoons of
water for 2-3 minutes.
7. Add black pepper and 1 tablespoon of sage or as needed. Cook
the mushrooms for about a minute until they are cooked
through.
8. Add green chilies to the mushroom mixture and combine.
9. Load about 2 tablespoons of mushroom filling on one side of
the crepe and spread it. Roll the crepe closed and garnish with
sage.
10.
Serve hot.
Nutrition per serving (1/8 of serving):
●
86 calories
●
1.5 g fat
●
1 g saturated fat
●
2.2 g protein
●
15.7 g carbohydrate
●
1.7 g sugar
●
0.9 g fiber
●
89 mg sodium
●
11 mg calcium
●
4 mg iron
●
7 mcg beta-carotene
Sweet Potato Hash with Peppers
Servings: 6
Preparation time: 15 min
Cook time: 35 min
Ingredients:
●
2 lbs sweet potato, peeled, and chopped into ½ inch cubes
●
¼ cup vegetable broth
●
3 garlic cloves, minced
●
1 small onion, chopped
●
1 small green pepper, chopped
●
1 small red bell pepper, chopped
●
1 tbsp sweet paprika
●
Kosher salt to taste
●
Freshly ground pepper to taste
Instructions:
1. Soak sweet potatoes in water in a large saucepan. Simmer for
about 15-17 minutes until tender. Drain it and keep aside.
2. Heat the broth over medium flame in a large skillet.
3. Add the onion, garlic and bell peppers and cook for 4 minutes.
Add salt, paprika and black pepper and continue to cook until
the vegetables are tender.
4. Add sweet potatoes and cook through.
5. Serve hot.
Nutrition per serving (1/6 of recipe):
●
107 calories
●
0.4 g fat
●
2.3 g protein
●
24.8 g carbohydrate
●
8.7 g sugar
●
220 mg sodium
●
42 mg calcium
●
1.3 mg iron
●
46 mg vitamin C
●
11678 mcg beta-carotene
●
1.7 mg vitamin E
Banana Ginger Pancakes
Servings: 7
Preparation time: 10 min
Cook time: 20 min
Ingredients:
●
1¼ cups whole wheat pastry flour
●
2 tsp baking powder
●
1½ tsp ground ginger
●
¼ tsp salt
●
2 tbsp agave nectar
●
1¼ cups vanilla soy milk
●
3 tbsp unsweetened applesauce
●
1 tsp vanilla extract
●
1 cup mashed bananas
●
Vegetable oil cooking spray
Instructions:
1. Combine the flour, ginger, baking powder, and salt in a
medium bowl.
2. Mix the agave nectar, applesauce, soy milk, and vanilla in
another bowl.
3. Add the liquid to the dry ingredients. Mix until the batter is
lumpy and then add bananas.
4. Coat a large skillet with cooking spray and heat it over
medium flame. Add ¼ cup of batter into the skillet.
5. When tiny bubbles appear and burst, turn the pancake over.
The edges should be light brown. Cook the other side for 1-2
minutes and serve hot.
Nutrition per serving (3 pancakes):
●
268 calories
●
2.2 g fat
●
0.4 g saturated fat
●
6.9% calories from fat
●
8.6 g protein
●
57.4 g carbohydrate
●
16.7 g sugar
●
7.1 g fibre
●
442 mg sodium
●
267 mg calcium
●
3.2 mg iron
●
5.3 mg vitamin C
●
19 mcg beta-carotene
●
1.6 mg vitamin E
Spicy Spinach Frittata
Servings: 8
Preparation time: 10 min
Cooking time: 20 min
Ingredients:
●
1 pound raw spinach
●
¼ cup soy creamer
●
⅓ cup vegetable broth
●
2 medium potatoes, chopped into ½-inch cubes
●
2 garlic cloves, minced
●
16 ounces extra-firm tofu, crumbled
●
⅛ tsp turmeric
●
⅛ tsp salt
●
¼ tsp freshly ground black pepper
●
⅛ tsp chipotle chili powder
Instructions:
1. Remove the leaves from the spinach stem and sauté it in a
large pan until wilted over medium heat. After about 2
minutes, add the vegetable broth and soy creamer and let it
simmer. Then, add potatoes and garlic. Cook for 15 minutes
until they are soft.
2. Preheat the oven to 3750F while the vegetables are cooking.
3. Puree half the tofu with salt, pepper, turmeric, and chipotle
powder in a food processor. The other half is to be crumbled.
4. Mix crumbled and pureed tofu with spinach mixture in a
baking dish. Bake for 20 minutes. Remove the frittata from
oven and allow it to set for another 10 minutes and then serve.
Nutrition per serving (⅛ of frittata):
●
108 calories
●
4 g fat
●
0.4 g saturated fat
●
31.2% calories from fat
●
7.6 g protein
●
12.6 g carbohydrate
●
1.7 g sugar
●
2.3 g fibre
●
110 mg sodium
●
160 mg calcium
●
3.2 mg iron
●
10 mg vitamin C
●
2198 mcg beta-carotene
●
0.8 mg vitamin E
Spanish Style Scrambler Wrap
Servings: 4
Preparation time: 5 min
Cook time: 10-12 min
Ingredients:
●
1 green bell pepper, seeded and chopped
●
1 small onion, chopped
●
12 ounces extra-firm tofu, crumbled
●
½ cup low-sodium vegetable broth
●
1 tsp chili powder
●
1 tsp ground cumin
●
1 tsp turmeric
●
1 pound fresh spinach
●
½ cup salsa
●
4 (8-inch) whole wheat tortillas
Instructions:
1. In a non-stick skillet, heat ½ cup of water. Add onion and bell
pepper and sauté until it is translucent.
2. Add ¼ cup broth, tofu, cumin, turmeric, and chili powder. Stir
for another 5-7 minutes. Add spinach and the ¼ cup broth.
Cook for another minute.
3. Add salsa and stir. Place the tofu mixture evenly among tortilla
wraps and serve.
Nutrition per wrap:
●
213 calories
●
6.8 g fat
●
0.8 g saturated fat
●
26.7% calories from fat
●
15 g protein
●
28.8 g carbohydrate
●
4 g sugar
●
6.4 g fibre
●
484 mg sodium
●
276 mg calcium
●
6 mg iron
●
30.4 mg vitamin C
●
4625 mcg beta-carotene
●
2.4 mg vitamin E
All-American Scramble on Pumpernickel Bagel
Servings: 4
Preparation time: 15 min
Cook time: 10 min
Ingredients:
●
1 green bell pepper, seeded and chopped
●
1 small onion, chopped
●
½ cup sliced mushrooms
●
12 ounces extra-firm tofu, drained and pressed
●
1 tbsp nutritional yeast
●
1 tsp turmeric
●
½ tsp freshly ground black pepper
●
4 pumpernickel bagels
●
4 slices vegan cheese (optional)
Instructions:
1. Heat ½ cup of water in a non-stick pan. Add onions, bell
peppers, and mushrooms and sauté them together until onion is
white and translucent.
2. Add the tofu and sauté it for 5-7 minutes. Add nutritional
yeast, pepper, salt, and turmeric and mix well.
3. Toast the bagels, divide the tofu scramble among the bagels,
and top it off with vegan cheese slice.
Nutrition per serving (¼ of recipe):
●
418 calories
●
6.2 g fat
●
0.6 g saturated fat
●
12.5% calories from fat
●
18.5 g protein
●
74.6 g carbohydrate
●
10.4 g sugar
●
7 g fibre
●
361 mg sodium
●
175 mg calcium
●
5.5 mg iron
●
22.9 mg vitamin C
●
76 mcg beta-carotene
●
0.4 mg vitamin E
Vanilla French Toast
Servings: 12 half slices
Preparation time: 10 min
Cook time: 20 min
Ingredients:
●
8 ounces low-fat silken tofu
●
½ cup vanilla soy milk
●
1 tbsp agave nectar
●
½ tsp ground cinnamon
●
Pinch of nutmeg
●
Vegetable oil cooking spray
●
12 slices whole wheat bread
●
12 slices of whole wheat bread
Instructions:
1. Puree the soy milk, tofu, agave, nutmeg, and cinnamon in a
blender. Pour it onto a big plate.
2. Coat a large skillet with a layer of cooking spray. Dip a slice of
bread in the tofu mix and cook over medium heat on both sides
until golden brown.
Nutrition per serving (2 slices):
●
178 calories
●
2.6 g fat
●
0.5 g saturated fat
●
12.8% calories from fat
●
10.5 g protein
●
28.5 g carbohydrate
●
8.6 g sugar
●
313 mg sodium
●
109 mg calcium
●
2.1 mg iron
●
0.6 mg vitamin E
Blueberry Pancakes
Servings: 2 pancakes and ½ cup syrup
Preparation time: 5 min
Cook time: 15 min
Ingredients:
●
⅔ cup all-purpose flour
●
¼ tsp salt
●
2 teaspoons baking powder
●
⅔ cup + 1 tbsp soy milk
●
½ cup fresh blueberries
●
Vegetable oil cooking spray
Blueberry syrup (optional):
●
½ cup fresh blueberries
●
4 tbsp maple syrup
Instructions:
1. Combine the flour, salt, and baking powder in a metal bowl. To
the dry ingredients, add soy milk, mix well, and add the
blueberries. Keep these two mixtures separately.
2. Spray a layer of cooking spray on a skillet and heat it over
medium flame.
3. Add ⅓ cup of the flour batter into the skillet. When the top
bubbles and the pancake looks firm, flip it to its other side and
let it cook for 1-2 minutes.
4. For the blueberry syrup, in a small pot, mix the syrup and
blueberries together over medium heat and stir occasionally.
Make sure the syrup doesn’t burn.
5. Flatten the blueberries as they gets softer until the mash is all
syrupy. Cook for another minute and remove from heat. Let it
cool before serving.
Nutrition per serving (2 pancakes):
●
224 calories
●
2 g fat
●
0.3 g saturated fat
●
7.4% calories from fat
●
7.7 g protein
●
44.6 g carbohydrate
●
6.3 g sugar
●
3.1 g fiber
●
835 mg sodium
●
389 mg calcium
●
3.4 mg iron
●
13 mcg beta-carotene
●
1.5 mg vitamin E
Creamy Rice Cereal With Gingery Blueberries
Servings: 4
Preparation time: 5 min
Cook time: 25 min
Ingredients:
●
1½ cups short-grain brown rice, washed
●
1 cup almond milk
●
1½ cups fresh blueberries
●
¼ cup agave nectar
●
½ tsp grated fresh ginger
●
5 cups water
Instructions:
1. Boil 3 cups of water in a medium saucepan, add rice, and
reduce heat to simmer.
2. Cover the pan and let it cook for 45 minutes or until the water
is totally absorbed. Add ¼ cup water at a time if it needs more
cooking.
3. On medium heat, add 2 cups of water to the cooked rice. For
10 minutes, stir frequently and then add the almond milk until
the mix turns creamy.
4. Add agave nectar, blueberries, and ginger in a pan.
5. Cook for 5 minutes over medium heat until it becomes pulpy.
Then, mix the pulp with the rice and almond mix.
6. Garnish the cereal with blueberries or slivered nuts on top.
Nutrition per serving (¼ of recipe):
●
351 calories
●
2.3 g fat
●
0.4 g saturated fat
●
5.5% calories from fat
●
6.4 g protein
●
77.2 g carbohydrate
●
17.7 g sugar
●
9.1 g fiber
●
26 mg sodium
●
74 mg calcium
●
2.1 mg iron
●
5.4 mg vitamin C
●
18 mcg beta-carotene
●
0.4 mg vitamin E
Soy Yogurt Fruit and Granola Parfait
Servings: 2
Preparation time: 5 min
Ingredients:
●
½ cup granola
●
¾ cup vanilla soy yogurt
●
½ tsp agave nectar
●
¼ tsp ground cardamom
●
¼ cup fresh, seasonal berries
●
2 Brazil nuts
Instructions:
1. Halve the granola into two parfait glasses.
2. In a bowl, mix the yogurt, agave nectar, and cardamom. Add
this to the granola.
3. Top the yogurt with berries. Crush the Brazil nuts and scatter it
on top of the berries.
4. Chill the mixture and serve.
Nutrition per serving (½ of recipe):
●
215 calories
●
7.5 g fat
●
2.8 g saturated fat
●
29% calories from fat
●
5.5 g protein
●
34.2 g carbohydrate
●
18 g sugar
●
3.5 g fiber
●
14 mg sodium
●
217 mg calcium
●
1.7 mg iron
●
10.9 mg vitamin C
●
2 mcg beta-carotene
●
0.8 mg vitamin E
Spiced Pumpkin Oatmeal
Servings: 4
Preparation time: 5 min
Cook time: 20 min
Ingredients:
●
2 cups old-fashioned rolled oats
●
⅓ cup raisins
●
¼ cup dried cranberries
●
1 cup canned pumpkin
●
2 tbsp agave nectar
●
4 tsp ground cinnamon
●
½ tsp ground nutmeg
●
½ tsp ground ginger
●
½ tsp vanilla extract
●
4 cups water
Instructions:
1. Mix all the ingredients together with 4 cups water in a pan.
2. Cook the mixture over medium heat and stir until liquid is
mostly absorbed and has a creamy constituency.
3. Avoid mixing oatmeal in boiling water; it turns chunk.
Nutrition per serving (¼ of recipe):
●
274 calories
●
3.1 g fat
●
0.6 g saturated fat
●
9.6% calories from fat
●
6.5 g protein
●
58.4 g carbohydrate
●
20.7 g sugar
●
8.2 g fiber
●
28 mg sodium
●
28 mg sodium
●
105 mg calcium
●
3.6 mg iron
●
3 mg vitamin C
●
4254 mcg beta-carotene
●
1 mg vitamin E
Sweet Potato and Black Bean Brunch Burritos
with Salsa Fresca
Servings: 4
Preparation time: 20 min
Cook time: 25 min
Ingredients:
For the salsa Fresca:
●
2 cups grape tomatoes, quartered
●
½ jalapeño, seeded and finely chopped
●
2 tbsp finely chopped red onion
●
¼ cup chopped fresh cilantro
●
1 garlic clove, minced
●
1 tsp red wine vinegar
●
Sea salt to taste
●
Freshly ground black pepper to taste
For the burrito:
●
1½ lbs sweet potatoes, peeled and cut into bite-size chunks
●
½ cup vegetable broth
●
½ tsp dried thyme
●
1 tsp chili powder
●
½ tsp ground cumin
●
1 cup canned black beans (rinsed and drained)
●
½ jalapeño, seeded and chopped
●
3 scallions, sliced
●
Juice of 1 lime
●
Sea salt to taste
●
Freshly ground black pepper to taste
●
4 (8-inch) whole wheat tortillas
Instructions:
1. Mix all the salsa ingredients and keep aside.
2. Put the sweet potatoes in a pot and add water, put it on a
medium flame, and cover. Boil and bring it to a simmer for 6-8
minutes until the potatoes are tender. Drain and keep aside.
3. Heat the broth, chili powder, thyme. and cumin in a skillet over
medium heat for 3 minutes. Add the cooked sweet potatoes,
jalapeno, and black beans.
4. Cook for 5 minutes while stirring carefully to avoid mashing
the potatoes and beans. Add lime juice, scallions, pepper, and
salt.
5. Place the tortillas on a dry skillet to warm it, then turn it once
for 1-2 minutes per side.
6. Divide the potato mixture evenly over tortillas with about half
a cup of salsa. Roll tortillas closed and slice it in half and
serve.
Per serving (¼ of recipe):
●
281 calories
●
2.1 g fat
●
0.4 g saturated fat
●
6.4% calories from fat
●
10 g protein
●
59 g carbohydrate
●
11.6 g sugar
●
12.8 g fiber
●
731 mg sodium
●
103 mg calcium
●
3.8 mg iron
●
36.9 mg vitamin C
●
13171 mcg beta-carotene
●
2.2 mg vitamin E
Marvelous Mango Smoothie
Servings: 4
Preparation time: 5 min
Ingredients
●
2 cups plain non-dairy yogurt, e.g., soy or rice
●
2 cups chopped fresh mango
●
1 tbsp flax seeds
●
1 tbsp agave nectar
Instruction:
1. Combine all ingredients in a blender and blend until flaxseeds
are all ground and smooth.
2. Add ice if you are in need of a cold drink and serve it in a tall
glass.
Nutrition per serving (¼ of recipe):
●
206 calories
●
3.7 g fat
●
0.5 g saturated fat
●
15.7% calories from fat
●
5.5 g protein
●
39.6 g carbohydrate
●
15 g sugar
●
2.4 g fiber
●
50 mg sodium
●
180 mg calcium
●
9 mg iron
●
26.1 mg vitamin C
●
393 mcg beta-carotene
●
1.3 mg vitamin E
Peachy Keen Smoothie
Servings: 4
Preparation time: 5 min
Ingredients:
●
2 cups plain soy, rice, or almond milk
●
1 cup chopped fresh peaches
●
¼ tsp almond extract
●
2 tbsp flax seeds
●
1 tbsp agave nectar
Instruction:
1. Mix all ingredients in a blender and blend until everything is
smooth. Add ice if you prefer a frosty cold drink.
2. Serve the smoothie in a tall glass.
Nutrition per serving (¼ of recipe):
●
129 calories
●
9 g fat
●
0.5 g saturated fat
●
28.1% calories from fat
●
5.6 g protein
●
18.4 g carbohydrate
●
10.2 g sugar
●
3.5 g fiber
●
73 mg sodium
●
177 mg calcium
●
9 mg iron
●
3.5 mg vitamin C
●
76 mcg beta-carotene
●
2.1 mg vitamin E
Chapter 6: Lunch Recipes
Here are some great-tasting vegan lunch recipes for you. The fiber-rich
foods suggested below helps deter excess calorie intake. The legumes and
vegetable sections are filled choices that contain iron, calcium, and other
nutrients. The fat content of most recipes is low, so you don’t have to worry
about weight gain as well. These recipes provide a great mid-day energy
break.
Udon Noodle Salad
Servings: 6
Preparation time: 20 min
Cook time: 10 min
Ingredients:
●
20 snow peas, trimmed
●
1 (8-ounce) package udon noodles
●
3 tbsp rice vinegar
●
2 tbsp reduced-sodium soy sauce
●
2 tsp minced fresh ginger
●
3 garlic cloves, minced
●
1 tsp agave nectar
●
½ tsp chili paste
●
1½ cups seeded, chopped English cucumber
●
1 cup shredded carrot
●
1 cup chopped red bell pepper
●
6 sliced scallions
Instructions:
1. Boil a large pot of salted water and add snow peas to it. Cook
for 30 seconds or until it is bright green in color but still crisp.
2. Remove the peas immediately from the boiling water with a
spoon and put it in cold water to stop the cooking. Once cool,
drain and dry the peas and keep aside.
3. Follow the package direction to cook udon noodles. Rinse and
drain under cold water to stop cooking.
4. In a bowl, mix soy sauce, vinegar, garlic, ginger, agave nectar,
and chili paste. Use a whisk to stir the mixture.
5. Add half the dressing to the noodles and place it on a platter.
Mix carrot, scallions, bell peppers, cucumber, and snow peas
in a large bowl and toss the rest of the dressing.
6. Top noodles with the vegetables and serve
Nutrition per serving ( ⅙ of recipe):
●
162 calories
●
0.8 g fat
●
4% calories from fat
●
6.8 g protein
●
34.4 g carbohydrate
●
208 mg sodium
●
49 mg calcium
●
41.6 mg vitamin C
●
2082 mcg beta-carotene
●
1 mg vitamin E
Black Bean and Corn Salad with Lime
Servings: 4
Preparation time: 15 min
Ingredients:
●
1 (15-ounce) can black beans, drained and rinsed
●
1 small yellow bell pepper, chopped
●
1 small red bell pepper, chopped
●
1 small tomato, chopped
●
1 cup frozen corn, thawed
●
2 scallions, chopped
●
1 tbsp chopped fresh cilantro
●
1 tsp dried oregano
●
1 tsp dried basil
●
½ tsp ground cumin
●
Juice of ½ lime
●
Kosher or sea salt to taste
●
Freshly ground black pepper to taste
Instructions:
1. Mix all ingredients in a salad bowl and toss.
2. Serve it chilled or at room temperature. (Use low-sodium or
no-added salt for canned beans.)
Nutrition per serving (¼ of recipe):
●
154 calories
●
1 g fat
●
5.3% calories from fat
●
7.8 g protein
●
30.9 g carbohydrate
●
4.2 g sugar
●
9.8 g fiber
●
291 mg sodium
●
73 mg calcium
●
2.6 mg iron
●
65.2 mg vitamin C
●
521 mcg beta-carotene
●
0.6 mg vitamin E
Cauliflower and Sweet Potato Chowder
Servings: 6
Preparation time: 20 min
Cook time: 35 min
Ingredients:
●
3 ¼ cups vegetable broth
●
4 large shallots, minced
●
½ cup chopped celery
●
6 cups cauliflower florets (about 1 medium head)
●
1 cup chopped red bell pepper
●
1 medium sweet potato, peeled and cut into ½-inch cubes (about
1½ cups)
●
1 bay leaf
●
1 cup unsweetened soy milk
●
1 tbsp finely chopped fresh basil
●
Kosher salt to taste
●
Freshly ground black pepper to taste
Instructions:
1. In a large saucepan, heat ¼ cup of vegetable broth over
medium heat. Add the celery and the shallots and sauté for 5
minutes.
2. Pour in the 3 cups of broth and 1 cup of water and boil. Add
the bell pepper, bay leaf, cauliflower, and sweet potato and boil
them as well.
3. Let everything simmer for 20 minutes. Make sure the pot is
covered. Once cooked, remove the bay leaf.
4. Mix the soy milk to the broth for a creamier consistency.
Season it with salt, pepper, and basil and serve hot.
Nutrition per serving ( ⅙ of recipe):
●
92 calories
●
1.1 g fat
●
0.2 g saturated fat
●
9.8% calories from fat
●
4.4 g protein
●
18.5 g carbohydrate
●
8.6 g sugar
●
4.2 g fiber
●
723 mg sodium
●
94 mg calcium
●
1.4 mg iron
●
90.5 mg vitamin C
●
3857 mcg beta-carotene
●
0.9 mg vitamin E
Black Bean Soup with Orange
Servings: 5
Preparation time: 10 min
Cook time: 35 min
Ingredients:
●
2 ¼ cups vegetable broth
●
5 garlic cloves, finely chopped
●
1 ¼ cup chopped red onions
●
1 tsp ground cumin
●
1 tsp dried oregano
●
1 (15-ounce) can black beans with liquid
●
Pinch of crushed red pepper
●
1 bay leaf
●
½ cup pulp-free orange juice
●
Kosher or sea salt to taste
●
Freshly ground black pepper to taste
●
¼ cup chopped fresh cilantro
Instructions:
1. Heat the ¼ cup of vegetable broth in a saucepan. Cook 1 cup
of onion and garlic for 5 minutes. Add oregano and cumin and
cook for a minute.
2. Add the canned beans with its liquid and the 2 cups left of the
vegetable broth along with crushed peppers and bay leaf.
3. Bring it to a boil and let it simmer, uncovered, for 20 minutes.
Stir intermittently. Add the black pepper, salt, and orange
juice.
4. After removing the bay leaf, puree half the beans in a food
processor and add it to the soup. Garnish it with cilantro and
red onions before serving.
Nutrition per serving ( ⅕ of recipe):
●
198 calories
●
0.9 g fat
●
0.1 g saturated fat
●
4% calories from fat
●
10.4 g protein
●
38.5 g carbohydrate
●
5.4 g sugar
●
12.9 g fiber
●
1018 mg sodium
●
103 mg calcium
●
3.4 mg iron
●
12.4 mg vitamin C
●
163 mcg beta-carotene
●
0.2 mg vitamin E
Edamame and Quinoa Salad
Servings: 4
Preparation time: 15 min
Cook time: 15 min
Ingredients:
For the dressing:
●
1 tbsp lime juice
●
1 tbsp agave nectar
●
1½ tbsp Dijon mustard
●
½ tsp lime zest
●
Sea salt to taste
●
Black pepper to taste
For the salad:
●
1 cup quinoa, rinsed in a fine sieve
●
½ cup chopped red bell pepper
●
½ red onion, finely chopped
●
¼ cup finely chopped fresh mint
●
¼ cup finely chopped fresh parsley
●
2 cups frozen shelled edamame, cooked according to package
directions
Instructions:
1. Mix all the dressing ingredients and set aside.
2. In a small saucepan, bring two cups of water to a boil. Slowly
add quinoa and boil for 15 minutes on simmer, covered. At the
same time, mix onion, mint, edamame, parsley, and bell
pepper.
3. Add the dressing and quinoa to the vegetable mixture and toss.
Refrigerate and cover for 30 minutes before serving.
Nutrition per serving (¼ of recipe):
●
297 calories
●
7.2 g fat
●
0.8 g saturated fat
●
20.9% calories from fat
●
15.6 g protein
●
44.6 g carbohydrate
●
9.8 g sugar
●
8.8 g fiber
●
309 mg sodium
●
111 mg calcium
●
5.2 mg iron
●
63.7 mg vitamin C
●
960 mcg beta-carotene
●
2.6 mg vitamin E
Very Gingery Pear and Sweet Potato Soup
Servings: 6
Preparation time: 10 min
Cook time: 30-35 min
Ingredients:
●
2 lbs sweet potatoes (preferably garnet yams), peeled and cubed
●
1½ cups peeled or chopped Bosc or red d’Anjou pears (about 2
pears)
●
Olive oil cooking spray
●
1 cup chopped onions
●
1 tbsp crystallized ginger
●
1 tsp ground ginger
●
1 (1-inch) piece peeled fresh ginger
●
4 cups vegetable broth
●
Kosher or sea salt to taste
●
Freshly ground black pepper to taste
●
1 tbsp fresh lime juice
●
¼ cup sliced scallions
Instructions:
1. Place 1 cup of pear and sweet potatoes in a large saucepan
with water to cover. Boil first and then lower the heat to
simmer. Cover it for about 15-20 minutes and cook until they
are tender.
2. Meanwhile, apply a thin layer of cooking spray to a large
skillet. Sauté the onions for 4 minutes and, when done, transfer
it to a food processor.
3. Now, drain the potatoes and pears and add to the food
processor. Add the ground, crystallized, and fresh ginger and
blend it until smooth. Add the broth if necessary.
4. Pour the puree back to the pan. Add salt, pepper, and broth.
Simmer for 15 minutes.
5. Then, add lime juice. Divide this among 6 bowls and top each
with scallions and chopped pear.
Nutrition per serving ( ⅙ of recipe):
●
151 calories
●
0.3 g fat
●
0.1g saturated fat
●
1.8% calories from fat
●
2.3 g protein
●
36.6 g carbohydrate
●
17.5 g sugar
●
4.8 g fiber
●
809 mg sodium
●
49 mg calcium
●
1.2 mg iron
●
19.8 mg vitamin C
●
11331 mcg beta-carotene
●
1.3 mg vitamin E
Hopi Corn and Chilli Stew
Servings: 8
Preparation time: 30 min
Cook time: 20 min
Ingredients:
●
1 ½ cups vegetable broth
●
1 onion, chopped
●
3 large, dried red chili peppers, crushed or ground (such as mild
New Mexico chilies), or 1 ancho chili or chili negro, crushed
●
3 small russet potatoes, chopped
●
3 carrots, chopped
●
2 ears corn, kernels removed from cob
●
1 (4-ounce) can diced green chilies
●
6 tomatoes, chopped
●
¼ tsp black pepper
●
¼ tsp kosher or sea salt, or to taste
●
2 cups cooked or canned pinto beans
●
2 cups vegetarian hamburger crumbles or shredded seitan
(optional)
Instructions:
1. Bring the broth to a simmer in a large saucepan.
2. Mix the remaining ingredients into the pot and simmer for 15
minutes or until the potatoes are tender.
3. Serve hot.
Nutrition per serving (⅛ of recipe):
●
169 calories
●
0.9 g fat
●
0.2 g saturated fat
●
4.6% calories from fat
●
7 g protein
●
36.3 g carbohydrate
●
6.1 g sugar
●
8 g fiber
●
317 mg sodium
●
57 mg calcium
●
2.9 mg iron
●
32.9 mg vitamin C
●
2167 mcg beta-carotene
●
1.2 mg vitamin E
Fava Bean and Tomato Stew
Servings: 4
Preparation time: 10 min
Cook time: 35 min
Ingredients:
●
6 garlic cloves, minced
●
4¼ cups vegetable broth
●
4 dried New Mexico red chili peppers, ground
●
1 tsp whole cumin seeds
●
2 (15-ounce) cans broad beans, drained, or 4 cups cooked broad or
fava beans
●
1 cup bulgur
●
1 cup fresh or frozen green peas
●
1 onion, chopped
●
2 cups tomatoes, chopped
●
½ tsp salt
●
¼ tsp freshly ground black pepper
●
Juice of 1 lemon
●
¼ cup chopped fresh parsley
Instruction:
1. Sauté garlic in a medium saucepan over low heat until it gets
brown. Add ¼ cup of broth and add cumin and chili peppers to
this mixture and cook for 30 seconds.
2. Add 4 cups of broth, bulgur, peas, broad beans, onion,
tomatoes, salt, and black pepper. Simmer until the bulgur is
soft and the beans are tender.
3. After removing from heat, stir in parsley and lemon juice.
4. Serve hot
Nutrition per serving (¼ of recipe):
●
412 calories
●
2g fat
●
0.3 g saturated fat
●
4% calories from fat
●
20.3 g protein
●
83.5 g carbohydrate
●
10.8 g sugar
●
25.2 g fiber
●
1886 mg sodium
●
170 mg calcium
●
6.5 mg iron
●
41.6 mg vitamin C
●
1157 mcg beta-carotene
●
0.8 mg vitamin E
Basmati Rice Burgers with Pinto Beans
Servings: 6
Preparation time: 60 min
Cook time: 10 min
Ingredients:
●
¼ cup vegetable broth
●
1 small onion, chopped
●
1 garlic clove, minced
●
1 tsp chili powder
●
½ tsp ground cumin
●
¼ tsp cayenne pepper
●
Kosher or sea salt to taste
●
Freshly ground black pepper to taste
●
1 cup canned pinto beans, drained and rinsed
●
1 cup cooked brown basmati rice
●
¾ cup panko bread crumbs
●
¼ cup finely chopped fresh parsley
●
Vegetable oil cooking spray
●
6 whole-grain hamburger buns
●
1 large tomato, thinly sliced
●
6 butter lettuce leaves
●
2 tsp whole-grain mustard or chutney of choice
Instructions:
1. In a large skillet, heat the broth over medium heat. Mix in
garlic and onion and sauté both for 4 minutes.
2. Add cayenne pepper, cumin, salt, pepper, and chili powder.
Also, mix in the beans and use high heat.
3. Mash beans roughly as they get cooked for 2 minutes in high
heat. Do not let it burn.
4. After transferring the beans to a bowl, add the rice, parsley,
and bread crumbs. Stir well, make six patties, and refrigerate
for 30 minutes.
5. Heat the cast iron skillet over medium heat with a layer of
cooking spray on it. Place patties on the skillet and let it cook
for 4 minutes until brown. Turn to the other side afterward and
do the same. Serve each burger on buns with lettuce, tomato,
and mustard.
Nutrition per burger:
●
280 calories
●
3.5 g fat
●
0.7 g saturated fat
●
10.8% calories from fat
●
12.4 g protein
●
50.6 g carbohydrate
●
7 g sugar
●
9 g fiber
●
638 mg sodium
●
111 mg calcium
●
3.2 mg iron
●
8.9 mg vitamin C
●
506 mcg beta-carotene
●
0.9 mg vitamin E
Cajun Bean Soup
Servings: 6
Preparation time: 10 min
Cook time: 20 min
Ingredients:
●
4 slices low-fat vegetarian bacon (optional)
●
4 ¼ cups vegetable broth
●
4 small carrots, thinly sliced
●
1 medium onion, chopped
●
6 garlic cloves, minced
●
½ tsp dried oregano
●
½ tsp dried basil
●
½ tsp dried thyme
●
¼ tsp crushed red pepper or a few drops Tabasco sauce
●
Kosher or sea salt to taste
●
Black pepper to taste
●
2 (15-ounce) cans great Northern beans, with liquid
●
2 cups chopped fresh spinach
Instructions:
1. Cook vegetarian bacon in a non-stick skillet until crisp over
medium heat.
2. Heat ¼ cup of broth in a saucepan. Add the onion, garlic, and
carrot and sauté for 5 minutes.
3. Add the remaining broth, basil, thyme, oregano, crushed red
pepper, beans, salt, and pepper.
4. Boil it and then reduce heat. Simmer the soup for the next 5
minutes.
5. Puree the soup, if necessary, in a blender. Add spinach to the
pot, crumble bacon, and stir the soup.
Nutrition per serving ( ⅙ of recipe):
●
169 calories
●
0.8 g fat
●
0.2 g saturated fat
●
3.8% calories from fat
●
9.5 g protein
●
32.8 g carbohydrate
●
4.4 g sugar
●
10.2 g fiber
●
1021 mg sodium
●
80 mg calcium
●
2.7 mg iron
●
4.3 mg vitamin C
●
3284 mcg beta-carotene
●
1.5 mg vitamin E
Quinoa and Carrot Salad
Servings: 4
Preparation time: 15 min
Cook time: 15 min
Ingredients:
●
1 cup quinoa
●
1 ½ pounds carrots, thinly sliced
●
Juice of 1½ lemons
●
1 ½ tsp agave nectar
●
1 garlic clove, minced
●
¾ tsp ground cinnamon
●
¼ tsp ground cumin
●
3 pinches of cayenne pepper
●
Kosher or sea salt to taste
●
Freshly ground black pepper to taste
●
½ cup golden raisins
Instructions
1. Rinse quinoa using a fine sieve under running water. Boil 2
cups of water in a saucepan. Add the quinoa and boil. Return
the pan to low heat for 15 minutes.
2. In another saucepan, boil 2 quarts of water. Add carrots and let
it cook for 2 minutes. Drain the carrots and keep aside.
3. Whisk the agave nectar, lemon juice, cinnamon, garlic, cumin,
salt, pepper, and cayenne in a bowl.
4. Add carrots, quinoa, and raisins. After refrigerating for 1 hour,
serve it chilled.
Nutrition per serving (¼ of recipe):
●
273 calories
●
3 g fat
●
0.4 g saturated fat
●
9.8% calories from fat
●
7.8 g protein
●
56.6 g carbohydrate
●
19.6 g sugar
●
8.2 g fiber
●
240 mg sodium
●
88 mg calcium
●
3.1 mg iron
●
8.6 mg vitamin C
●
11628 mcg beta-carotene
●
2.5 mg vitamin E
Tempeh Burgers with Pineapple Salsa
Servings: 4
Preparation time: 15 min (+ 1 hr for marination)
Cook time: 10 min
Ingredients:
For the marinade:
●
6 tbsp tamari
●
4 tbsp mirin
●
2 tbsp grated fresh ginger
●
4 garlic cloves, minced
●
1 tsp orange zest
●
1 (8-ounce) package tempeh, cut into 4 pieces
For the salsa:
●
2 cups chopped fresh pineapple
●
½ cup chopped fresh or frozen mango
●
3 tbsp finely chopped red onion
●
3 tbsp finely chopped red bell pepper
●
2 scallions, finely chopped
●
1 tbsp fresh lime juice
●
1 tbsp agave nectar or to taste
●
2 pinches of cayenne pepper
●
Vegetable oil cooking spray
●
4 whole-grain hamburger buns
Instructions:
1. In a shallow bowl, mix mirin, tamari, ginger, orange zest, and
garlic. Keep tempeh in the bowl and marinate it in a
refrigerator for over an hour.
2. Combine salsa ingredients and cover, then refrigerate until it is
ready to serve.
3. Heat a cast iron skillet over medium-high flame and apply a
layer of cooking spray on it.
4. Add in the tempeh and marinade. Sear the tempeh for 4
minutes per side.
5. Use the tempeh slices on the buns and top it with salsa.
Nutrition per burger:
●
328 calories
●
7.8 g fat
●
1.6 g saturated fat
●
20.3% calories from fat
●
18.7 g protein
●
46.2 g carbohydrate
●
19.6 g sugar
●
7.2 g fiber
●
1562 mg sodium
●
146 mg calcium
●
3.7 mg iron
●
58.8 mg vitamin C
●
305 mcg beta-carotene
●
0.9 mg vitamin E
Tempeh Sloppy Joes
Servings: 4
Preparation time: 10 min
Cook time: 20 min
Ingredients:
●
1 small onion, chopped
●
1 green bell pepper, seeded and chopped
●
1 (8-ounce) package tempeh, crumbled into small pieces
●
1 (8-ounce) can tomato sauce
●
2 tbsp ketchup
●
1 tbsp agave nectar
●
1 tbsp apple cider vinegar
●
1 tbsp vegan Worcestershire sauce
●
2 tsp prepared mustard
●
½ tsp garlic powder
●
4 multigrain hamburger buns
Instructions:
1. In a skillet, heat ½ cup of water. Add bell peppers and onion
and sauté until cooked. Add the remaining water and tempeh
and sauté for 5-7 minutes. Make sure the tempeh is well done.
2. Add ketchup, agave nectar, and garlic powder. Cook for 15
minutes.
3. Serve the tempeh with buns.
Nutrition per serving:
●
273 calories
●
7.9 g fat
●
1.6 g saturated fat
●
24.5% calories from fat
●
17.6 g protein
●
36.6 g carbohydrate
●
14.4 g sugar
●
6.3 g fiber
●
666 mg sodium
●
143 mg calcium
●
3.9 mg iron
●
27.7 mg vitamin C
●
239 mcg beta-carotene
●
1.5 mg vitamin E
Black Bean Tartines
Servings: 4
Preparation time: 15 min
Ingredients:
●
1 (15-ounce) can black beans, drained and rinsed
●
2 tbsp tomato juice
●
2 tbsp fresh lime juice
●
2 garlic cloves, minced
●
1 small jalapeño pepper, seeded and minced
●
Kosher or sea salt to taste
●
Freshly ground black pepper to taste
●
4 slices pumpernickel bread
●
1 avocado, thinly sliced
●
1 small tomato, finely chopped
●
3 tbsp finely chopped red onion
Instructions:
1. Puree the beans, lime juice, tomato juice, jalapeño pepper,
garlic, salt, and pepper in a blender until mixed, but it should
be chunky.
2. Divide the mixture among sliced bread. Top the tartine with
tomato, onion, and avocado. Serve it open-faced or cut into
squares.
Nutrition per serving (¼ of recipe):
●
238 calories
●
6.7 g fat
●
2 g saturated fat
●
23.4% calories from fat
●
9.3 g protein
●
37.5 g carbohydrate
●
2.7 g sugar
●
11.7 g fiber
●
484 mg sodium
●
83 mg calcium
●
2.9 mg iron
●
12.1 mg vitamin C
●
158 mcg beta-carotene
●
1 mg vitamin E
Cream of Asparagus Soup
Servings: 4
Preparation time: 5 min
Cook time: 35 min
Ingredients:
●
3 cups sliced asparagus (about 1 pound)
●
2 cups vegetable broth (use 1½ cups for a thicker soup)
●
¾ tsp chopped fresh thyme
●
1 bay leaf
●
1 garlic clove, crushed
●
2 tbsp whole wheat pastry flour
●
2 cups plain soy milk
●
Pinch of ground nutmeg
●
1 tsp salt
●
¼ tsp grated lemon zest
●
½ tbsp lemon juice
●
Freshly ground black pepper to taste
●
Hot sauce to taste
Instructions:
1. In a saucepan, mix the broth, asparagus, bay leaf, ½ tsp of
thyme, and garlic over medium to high heat.
2. Bring it to a boil and then cover. Lower heat and let it simmer
for 10 minutes.
3. Take out the bay leaf. Place the mixture in a blender and puree
until it's smooth.
4. Place a large pan over medium flame and add flour. Slowly
add soy milk to the flour and stir with a whisk until it’s all
blended.
5. Add the asparagus mixture along with nutmeg and combine.
Remove from stove and strain. Add the remaining of thyme,
lemon zest, salt, lemon juice, hot sauce, and pepper.
6. Serve hot.
Nutrition per serving (¼ of recipe):
●
108 calories
●
2.3 g fat
●
0.4 g saturated fat
●
17.9% calories from fat
●
7.1 g protein
●
17.1 g carbohydrate
●
6 g sugar
●
3.8 g fiber
●
1159 mg sodium
●
179 mg calcium
●
2.3 mg iron
●
9.2 mg vitamin C
●
691 mcg beta-carotene
●
3.2 mg vitamin E
Lemony Lentil Vegetable Stew
Servings: 5
Preparation time: 10 min
Cook time: 35 min
Ingredients:
●
1 tsp whole peppercorns
●
1 sprig fresh rosemary
●
4 ¼ cups vegetable broth
●
2 tbsp lemon juice
●
1 cup dried lentils
●
1 medium sweet potato, peeled and cubed (about 1½ cups)
●
1 cup cubed baby eggplant (no need to peel)
●
1 onion, chopped
●
2 garlic cloves, sliced
●
1 cup sliced baby carrots
●
½ tsp sea salt
Instructions:
1. Place the rosemary sprig and peppercorns in a cheesecloth. Tie
the corners of the cloth.
2. Bring lemon juice, cheesecloth contents, and 4 cups of broth in
a saucepan and boil.
3. Add sweet potato, lentils, and eggplant. Reduce the heat, cover
it, and let it cook for 2o min.
4. In a non-stick pan, heat ¼ cup of broth and add garlic and
onion. Cook it for 3 minutes.
5. Now, add 1 tbsp of water, carrots, and salt and let it cook for 6
min. If the carrots are not tender yet, cook it for 4 min more.
6. After 20 minutes of cooking the sweet potato, lentil, and
eggplant, remove the cheesecloth and add the vegetable mix.
Cover everything and cook for 5 minutes.
Nutrition per serving ( ⅕ of recipe):
●
250 calories
●
2.4 g fat
●
0.3 g saturated fat
●
8.1% calories from fat
●
8.7 g protein
●
52.3 g carbohydrate
●
22.4 g sugar
●
8.2 g fiber
●
1392 mg sodium
●
80 mg calcium
●
3.3 mg iron
●
27.5 mg vitamin C
●
1746 mcg beta-carotene
●
1.4 mg vitamin E
Spicy Gala Apple, Chickpea, and Mango Puree
Soup
Servings: 5
Preparation time: 15 min
Cook time: 20 min
Ingredients:
●
4 cups vegetable broth
●
2 Gala apples, peeled and chopped
●
¾ cup chopped onion
●
½ cup chopped carrot
●
½ cup chopped celery
●
½ cup chopped green bell pepper
●
2 tbsp whole-wheat pastry flour
●
1½ tsp curry powder
●
1 tsp ground ginger
●
Crushed red pepper to taste
●
Kosher or sea salt to taste
●
Freshly ground black pepper to taste
●
1 (15-ounce) can chickpeas, drained
●
⅓ cup mango puree
●
2 tbsp tomato paste
Instructions:
1. In a pot, heat ¼ cup broth over medium high heat.
2. Cook the apples, carrot, onion, bell pepper, and celery for 5
min. After stirring in the flour, ginger, curry powder, crushed
red pepper, salt and pepper, cook for around a minute.
3. Add the rest of the broth, mango puree, chickpea, and tomato
paste and boil.
4. Simmer everything for 8 minutes.
5. Serve hot.
Nutrition per serving (¼ of recipe):
●
250 calories
●
2.4 g fat
●
0.3 g saturated fat
●
8.1% calories from fat
●
8.7 g protein
●
52.1 g carbohydrate
●
22.2 g sugar
●
8.2 g fiber
●
1333 mg sodium
●
80 mg calcium
●
3.3 mg iron
●
27.5 mg vitamin C
●
1731 mcg beta-carotene
●
1.4 mg vitamin E
White Bean and Tomato Salad
Servings: 4
Preparation time: 20 min
Ingredients:
●
2 (15-ounce) cans white beans, drained and rinsed
●
2 medium tomatoes, seeded and chopped
●
¼ cup chopped red onion
●
½ cup finely chopped fresh parsley
●
¼ cup chopped fresh basil
●
2 tbsp white wine vinegar
●
2 tsp lemon zest
●
½ tsp Dijon mustard
●
Kosher or sea salt to taste
●
Black pepper to taste
Instructions:
1. Mix the tomatoes, parsley, onion, beans, and basil in a bowl.
2. In another bowl, whisk in lemon zest, mustard, and vinegar.
Season the salad as needed with salt and pepper.
3. Serve it chilled.
Nutrition per serving (¼ of recipe):
●
222 calories
●
0.8 g fat
●
0.2 g saturated fat
●
2.9% calories from fat
●
15.1 g protein
●
40.5 g carbohydrate
●
2.9 g sugar
●
10.5 g fiber
●
398 mg sodium
●
156 mg calcium
●
6.2 mg iron
●
20.4 mg vitamin C
●
742 mcg beta-carotene
●
1.8 mg vitamin E
Chickpea Patties with Mango Chutney
Servings: 4
Preparation time: 25 min
Cook time: 30 min
Ingredients:
●
¼ cup vegetable broth
●
1 small onion, chopped
●
3 tbsp finely chopped celery
●
2 tbsp finely chopped red bell pepper
●
2 tbsp finely chopped fresh parsley
●
2 garlic cloves, minced
●
2 tsp curry powder
●
¼ tsp ground cumin
●
Pinch of cayenne pepper
●
Kosher or sea salt to taste
●
Freshly ground black pepper to taste
●
2 cups canned chickpeas (drained and rinsed)
●
1½ cups panko bread crumbs
●
Vegetable oil cooking spray
●
4 whole-grain buns, toasted
●
½ cup mango chutney
●
8 tomato slices
●
4 lettuce leaves
Instructions:
1. Heat the broth in a skillet over medium heat. Sauté onion for 3
min.
2. Add the bell peppers, parsley, garlic, and celery and sauté for 2
minutes more. Add the cumin, curry powder, cayenne, salt, and
pepper. Remove the skillet from heat.
3. Puree the chickpeas and add water when needed.
4. Pulse the chickpeas until the consistency is coarse. Place it in a
large bowl and add the vegetable mix and bread crumbs.
5. Divide everything into four patties. Heat the cast iron skillet
over medium heat and coat with cooking spray. Brown both
sides of the patties for about 6 minutes.
6. Place them on toasted buns and top it with tomato, lettuce, and
mango chutney.
Nutrition per sandwich:
●
475 calories
●
6.1 g fat
●
1.1 g saturated fat
●
11.2% calories from fat
●
19.7 g protein
●
87 g carbohydrate
●
20.6 g sugar
●
11.6 g fiber
●
859 mg sodium
●
196 mg calcium
●
6.5 mg iron
●
25.9 mg vitamin C
●
507 mcg beta-carotene
●
1.3 mg vitamin E
Summer Pasta and Bean Salad with Fresh
Tomatoes and Basil
Servings: 6
Preparation time: 10 min
Cook time: 40 min
Ingredients:
●
1 (8-ounce) package whole wheat rotini or other shaped pasta
●
2 large tomatoes, chopped
●
½ red onion, thinly sliced
●
3 scallions, thinly sliced
●
½ cup chopped fresh basil
●
1 (15-ounce) can white beans, drained and rinsed
●
1 tsp dried oregano
●
2 tbsp balsamic vinegar
●
Kosher or sea salt to taste
●
Freshly ground black pepper to taste
Instructions:
1. Cook the pasta as per instructions.
2. Mix the pasta with the other ingredients and let it stand for 30
minutes before serving.
Nutrition per serving ( ⅙ of recipe):
●
219 calories
●
0.9 g fat
●
0.2 g saturated fat
●
3.5% calories from fat
●
11.2 g protein
●
44.7 g carbohydrate
●
4.1 g sugar
●
7.2 g fiber
●
232 mg sodium
●
84 mg calcium
●
84 mg iron
●
10.5 mg vitamin C
●
437 mcg beta-carotene
●
1.2 mg vitamin E
Minty Black Bean, Jicama, and Cucumber Salad
Servings: 6
Preparation time: 5 min
Ingredients:
●
1 medium jicama, peeled and chopped
●
1 large cucumber, peeled, seeded, and chopped
●
1 medium red onion, halved and thinly sliced
●
1 (15-ounce) can black beans, drained and rinsed
●
2 tbsp finely chopped fresh mint
●
¼ cup rice vinegar
●
Sea salt to taste
●
Freshly ground black pepper to taste
Instructions:
1. Combine all the ingredients, except for the onions, in a large
bowl.
2. Cover the mixture and refrigerate several hours before serving.
This helps in combining flavors.
3. Before serving, add the onions.
Nutrition per serving ( ⅙ of recipe):
●
125 calories
●
0.5 g fat
●
0.1 g saturated fat
●
3.4% calories from fat
●
5.3 g protein
●
25.2 g carbohydrate
●
1.7 g sugar
●
11.3 g fiber
●
246 mg sodium
●
62 mg calcium
●
2.2 mg iron
●
25.8 mg vitamin C
●
50 mcg beta-carotene
●
0.6 mg vitamin E
Hummus Pizza
Servings: 4
Preparation time: 5 min
Cook time: 15 min
Ingredients:
●
1 (15-ounce) can chickpeas, drained
●
3 garlic cloves, minced
●
2½ tbsp fresh lemon juice
●
1 tbsp tahini
●
¼ tsp salt
●
¼ tsp freshly ground black pepper
●
4 whole-wheat pita breads
●
¼ cup soy Parmesan cheese
●
1 small tomato, chopped
●
1 tsp dried oregano
Instructions:
1. Preheat the oven to 3750F for 5 minutes.
2. Blend the garlic, chickpeas, tahini, lemon juice, salt, and
pepper until the mixture is smooth.
3. Spread the puree over four pita breads and place them on a
baking sheet. Use oregano, soy cheese, and tomato to sprinkle
on top of the breads.
4. Bake for around 8 minutes until the bread is toasted and the
cheese is light brown in color.
Nutrition per pizza:
●
286 calories
●
6.2 g fat
●
0.8 g saturated fat
●
18.1% calories from fat
●
13.4 g protein
●
48 g carbohydrate
●
4.9 g sugar
●
8.6 g fiber
●
568 mg sodium
●
76 mg calcium
●
4.2 mg iron
●
8.8 mg vitamin C
●
84 mcg beta-carotene
●
0.8 mg vitamin E
Red and White Quinoa Pilaf
Servings: 3
Preparation time: 15 min
Cook time: 20 min
Ingredients:
●
⅓ cup raisins
●
Vegetable oil cooking spray
●
½ cup chopped onion
●
2 tsp minced fresh ginger
●
2 garlic cloves, minced
●
½ cup quinoa
●
½ cup red quinoa
●
2 cups vegetable broth
●
1 cup drained canned chickpeas
●
2 tbsp finely chopped fresh mint
●
2 tbsp lime juice
●
Sea salt to taste
●
Freshly ground black pepper to taste
Instructions:
1. Soak raisins in water for 10 minutes. Drain them and keep
aside.
2. After coating a skillet with cooking spray, add ginger, garlic,
and onion. Sauté everything for 4 minutes. Add the two types
of quinoa and sauté them for over a minute.
3. Bring the broth to a boil. Reduce heat, cover, and let it cook for
15 minutes. With a fork, fluff the quinoa and add chickpeas,
mint, raisins, and lime juice. After cooking it for a minute,
season with pepper and salt.
Nutrition per serving ( ⅓ of recipe):
●
186 calories
●
2.5 g fat
●
0.3 g saturated fat
●
12% calories from fat
●
7 g protein
●
35.2 g carbohydrate
●
8.2 g sugar
●
4.4 g fiber
●
505 mg sodium
●
44 mg calcium
●
2.6 mg iron
●
3.1 mg vitamin C
●
109 mcg beta-carotene
●
0.9 mg vitamin E
Wild Rice Pilaf with Roasted Garlic and Spinach
Servings: 4
Preparation time: 5 min
Cook time: 1 hr 10 min
Ingredients:
●
2 garlic bulbs
●
2 ½ cups vegetable broth
●
2 tsp paprika (preferably smoked paprika)
●
½ tsp black pepper
●
¼ tsp crushed red pepper
●
1 cup brown Arborio rice
●
¼ cup wild rice
●
2 pounds fresh spinach
●
Kosher or sea salt to taste
Instructions:
1. Preheat the oven for 5 min to 4250F.
2. Cut the tops of the garlic bulbs and then immerse in water.
Cover it in foil and place them in a baking dish and bake for 35
min.
3. Mix the broth, pepper, and crushed red pepper in a saucepan
and bring it to a boil. Combine it with the brown and wild rice
and boil. Reduce the heat and cover it. Let it cook for 50-60
min or until the broth is absorbed and the rice is tender.
4. The washed spinach should be chopped and kept aside.
5. Once the garlic is done, allow it to cool and squeeze the garlic
cloves out. Use a fork to mash it.
6. To the cooked rice, add the spinach and roasted garlic. Lastly,
season it with salt and serve.
Nutrition per serving (¼ of recipe):
●
278 calories
●
2.1 g fat
●
0.4 g saturated fat
●
6.4% calories from fat
●
10.9 g protein
●
57 g carbohydrate
●
4.2 g sugar
●
10 g fiber
●
845 mg sodium
●
240 mg calcium
●
6.5 mg iron
●
19.3 mg vitamin C
●
9213 mcg beta-carotene
●
3.4 mg vitamin E
Black Bean Cake with Mango Salsa
Servings: 4
Preparation time: 30 min
Cook time: 30 min
Ingredients:
For the bean cakes:
●
½ cup hot or mild salsa
●
2 tsp ground cumin
●
2 (15-ounce) cans black beans, drained
●
1½ cups bread crumbs
●
¼ cup finely chopped scallions
●
Kosher or sea salt to taste
●
Black pepper to taste
●
Vegetable oil cooking spray
For the salsa:
●
2 ripe mangoes, peeled and cubed
●
¼ cup finely chopped red onion
●
¼ cup finely chopped red bell pepper
●
1 tbsp finely chopped scallions
●
2 tbsp finely chopped fresh cilantro
●
2 tbsp fresh lime juice
●
2 tsp sugar or agave nectar
●
Pinch of cayenne pepper
Instructions:
1. Preheat the oven for 5 minutes to 2000F. Mix the cumin, black
beans, and salsa in a food processor and pulse until blended.
Add a cup of bread crumbs, scallions, pepper, and salt.
2. Divide it into patties, ⅛ cup roughly. Coat the patties with ½
cup of crumbs. Place them on a tray and refrigerate for half an
hour.
3. Combine the salsa ingredients and refrigerate.
4. Use a skillet and layer it with cooking spray and heat over
medium heat. Sauté each side of the cakes for 3 minutes. The
cakes are then placed on a baking sheet and put in the oven
until prepared. Serve it with salsa.
Nutrition per serving (¼ of recipe):
●
462 calories
●
3.7 g fat
●
0.7 g saturated fat
●
6.9% calories from fat
●
18.9 g protein
●
91.7 g carbohydrate
●
20.7 g sugar
●
20.2 g fiber
●
1200 mg sodium
●
213 mg calcium
●
6.5 mg iron
●
47.9 mg vitamin C
●
759 mcg beta-carotene
●
1.9 mg vitamin E
French Country Stew
Servings: 4
Preparation time: 10 min
Cook time: 45 min
Ingredients:
●
4¼ cups vegetable broth
●
1 large onion, chopped
●
2 garlic cloves, minced
●
3 cups peeled and cubed butternut squash
●
3 cups coarsely chopped green cabbage
●
1 tbsp chopped fresh thyme
●
¼ tsp crushed red pepper
●
1 (16-ounce) can white beans, drained and rinsed
●
1 cup canned diced tomatoes
●
Kosher or sea salt to taste
●
Freshly ground pepper
Instructions:
1. In a saucepan, heat ¼ cup broth over medium heat. Sauté
onion and garlic for 5 min.
2. Mix the cabbage, squash, 4 cups of broth, crushed red pepper,
and thyme. Bring it to a boil.
3. Reduce heat, cover it, and simmer for half an hour until the
squash is soft.
4. Add the tomatoes and beans. Cover the pan and continue to
simmer for another 10 minutes. Season the stew using salt and
pepper.
Nutrition per serving (¼ of recipe):
●
212 calories
●
0.6 g fat
●
0.1 g saturated fat
●
2.4% calories from fat
●
11.2 g protein
●
44.4 g carbohydrate
●
11.4 g sugar
●
9.1 g fiber
●
1381 mg sodium
●
181 mg calcium
●
4.9 mg iron
●
42.6 mg vitamin C
●
4519 mcg beta-carotene
●
2.5 mg vitamin E
Berry Barley Soup
Servings: 4
Preparation time: 5 min
Cook time: 30 min
Ingredients:
●
1 cup soy creamer
●
2 cups plain soy milk
●
½ cup barley
●
Pinch of salt
●
1 sprig fresh rosemary
●
Zest of 1 lemon
●
¼ cup fresh raspberries
Instructions:
1. Mix the soy milk and soy creamer in a sauce pan and heat it
until it boils. Add the rosemary, barley, and salt. Boil the
mixture, cover it, and lower heat. Cook for 25-30 minutes, but
do not overcook the barley.
2. After removing the saucepan from the heat, take away the
rosemary and add the lemon zest. Let the soup cool and
garnish with raspberries.
Nutrition per serving (¼ of recipe):
●
221 calories
●
4.5 g fat
●
0.6 g saturated fat
●
18.6% calories from fat
●
8.4 g protein
●
37.7 g carbohydrate
●
7.1 g sugar
●
7 g fiber
●
165 mg sodium
●
173 mg calcium
●
2.3 mg iron
●
3.4 mg vitamin C
●
7 mcg beta-carotene
●
2.1 mg vitamin E
Fire-Roasted Tomato Black Bean Chilli
Servings: 4
Preparation time: 20 min
Cook time: 20 min
Ingredients:
●
½ yellow onion, sliced
●
6 garlic cloves, minced
●
1 (15-ounce) can fire-roasted tomatoes
●
Juice of 1 lime
●
2 tbsp finely chopped fresh cilantro
●
3 (15 ounce ) cans of black beans, with liquid
●
2 tsp ground cumin
●
1 tbsp chili powder
●
2 tbsp chipotle powder
●
2 tsp dried Mexican oregano
●
2 tsp salt
●
½ cup TVP crumbles (optional)
Instructions:
1. In a saucepan, sauté the onion in ¼ cup of water on high heat
until it turns brown.
2. Stir in ¼ cup of water. Add garlic and let it cook for 3 minutes.
3. Add the lime juice, beans, cumin, oregano, tomatoes, cilantro,
chili powder, TVP crumbles, and salt.
4. Lower heat and cook for 10 min.
Nutrition per serving (¼ of recipe):
●
177 calories
●
1.6 g fat
●
0.3 g saturated fat
●
7.5% calories from fat
●
9.6 g protein
●
34 g carbohydrate
●
3.7 g sugar
●
12.7 g fiber
●
1302 mg sodium
●
121 mg calcium
●
4.3 mg iron
●
13 mg vitamin C
●
850 mcg beta-carotene
●
1.8 mg Vitamin E
Winter Vegetable Potage
Servings: 8
Preparation time: 30 min
Cook time: 40 min
Ingredients:
●
5 ½ cups vegetable broth
●
1½ cups chopped onions
●
1 cup chopped carrots
●
1 cup finely chopped fennel
●
Kosher salt to taste
●
1 cup sliced green cabbage
●
1 medium sweet potato, peeled and chopped (about 1½ cups)
●
½ cup peeled chopped rutabaga
●
Black pepper to taste
●
1 cup chopped broccoli
●
2 tbsp minced fresh chives (for garnish)
Instructions:
1. In a large saucepan over medium to high heat, heat half a cup
of broth and add the carrots, fennel, and onions. Sauté it for 8
minutes and add salt.
2. Add 5 cups of broth, sweet potatoes, rutabaga and cabbage.
Season everything with salt and pepper if necessary. Boil it and
then cover the pot. Let it simmer on low heat until vegetable is
tender. Add in the broccoli and cook for another 5 minutes.
3. Garnish the potage with chives.
Nutrition per serving (⅛ of recipe):
●
56 calories
●
0.2 g fat
●
3.2% calories from fat
●
1.5 g protein
●
13.2 g carbohydrate
●
5.8 g sugar
●
2.5 g fiber
●
822 mg sodium
●
40 mg calcium
●
0.6 mg iron
●
18.7 mg vitamin C
●
3892 mcg beta-carotene
●
0.7 mg vitamin E
Toasty Tortilla Soup
Servings: 4
Preparation time: 20 min
Cook time: 50 min
Ingredients:
●
4½ cups vegetable broth
●
1 small onion, chopped
●
2 garlic cloves, minced
●
2 tsp chili powder
●
1 (15-ounce) can diced tomatoes
●
1 medium zucchini, chopped
●
1 medium yellow squash, chopped
●
1 cup frozen corn, thawed
●
1 (15-ounce) can red kidney beans, drained and rinsed
●
Kosher salt to taste
●
Freshly ground black pepper to taste
●
2 corn tortillas
Instructions:
1. In a large saucepan heat, half a cup of broth over medium heat.
Sauté onion for 3 minutes.
2. Add the chili powder and garlic and let it cook for 2 minutes.
3. Add the rest of the ingredients except for the tortilla and boil.
Reduce the heat and simmer for 25 minutes.
4. Preheat the oven to 3500F. Cut the tortilla into half inch strips.
Place them on a baking sheet and bake it until its brown for
around 5-6 minutes.
5. Ladle the soup into the bowls and top it with few strips of
tortilla and serve.
Nutrition per serving (¼ of recipe):
●
218 calories
●
1.6 g fat
●
0.3 g saturated fat
●
6.3% calories from fat
●
10.3 g protein
●
45.2 g carbohydrate
●
10.7 g sugar
●
9.8 g fiber
●
1464 mg sodium
●
114 mg calcium
●
3.7 mg iron
●
21.1 mg vitamin C
●
944 mcg beta-carotene
●
1.4 mg vitamin E
Chapter 7: Dinner Recipes
The dinner category includes recipes that you will enjoy, such as soups,
pizza’=s, main dishes, and sides. All of these are easy to make and
extremely healthy.
Fettuccines with Roasted Peppers and Zucchini
Servings: 4
Preparation time: 15 min
Cook time: 50 min
Ingredients:
●
1 large red bell pepper
●
1 large yellow bell pepper
●
¼ cup vegetable broth
●
1 large onion, halved and sliced
●
3 garlic cloves, minced
●
2 medium zucchinis, sliced into ¼-inch-thick rounds
●
Pinch crushed red pepper
●
½ cup dry white wine
●
1 tbsp lemon juice
●
2 tsp fresh thyme
●
1 (10-ounce) package fettuccine pasta, preferably whole-wheat
●
Kosher salt
●
Freshly ground pepper
Instructions:
1. The bell peppers can be prepared in two ways. For one, you
can place them entirely on a burner or grill using long-handled
tongs. The pepper has to be turned until all sides are evenly
blackened. Place them on a bowl, cover it, and allow it to cool.
2. The alternative method is to cut the bell peppers in half. After
removing the seeds, place it on a broiler pan. Broil them until
the skin blackens. Keep the peppers in a bowl, cover them, and
let everything cool.
3. Once the peppers are cool, remove the skin and cut each
pepper into four. Remove the seeds and white membrane as
well. Chop them into one-inch strips and keep aside.
4. On a skillet, heat the vegetable broth over medium heat. Sauté
the garlic and onion for 5-6 minutes. Add the crushed red
pepper and zucchini and sauté for around 15 minutes. Sauté
the wine, thyme, roasted peppers, and lemon juice for one
minute.
5. The fettuccine is to be cooked as per direction on the package.
Drain it and toss in with the vegetable mixture and serve.
Nutrition per serving (¼ of recipe):
●
397 calories
●
2.2 g fat
●
0.4 g saturated fat
●
4.6% calories from fat
●
13.6 g protein
●
76 g carbohydrate
●
9.6 g sugar
●
6.3 g fiber
●
216 mg sodium
●
50 mg calcium
●
3.6 mg iron
●
143.4 mg vitamin C
●
1248 mcg beta-carotene
●
1 mg vitamin E
Italian Fusilli with Sun-Dried Tomatoes and
Artichoke Hearts
Servings: 4
Preparation time: 20 min
Cook time: 15 min
Ingredients:
●
1/2 cup sun dried tomatoes
●
¼ cup vegetable broth
●
1 medium onion, coarsely chopped
●
3 garlic cloves, minced
●
1 (14-ounce) can artichoke hearts, drained and quartered
●
½ cup dry white wine
●
Sea salt to taste
●
Freshly ground black pepper to taste
●
2 tsp chopped fresh oregano
●
¼ cup loosely packed fresh basil, thinly sliced
●
1 (10-ounce) package fusilli pasta, preferably whole wheat
Instructions:
1. Cover the sun-dried tomatoes with boiling water in a bowl. It
should be left to stand for 10 minutes in order to soften. Drain
and slice the tomatoes into strips and keep aside.
2. Over medium heat, warm the broth. Sauté the garlic and onion
for 3-5 minutes until it is translucent and soft.
3. Add in the artichoke hearts, tomatoes, salt, wine, and pepper.
Reduce the heat and let it simmer for 5 minutes. Season
everything with oregano and basil.
4. In the meantime, cook the pasta as per directions on the
package until it is al dente. Toss it with the mixture.
Nutrition per serving (¼ of recipe):
●
401 calories
●
2.3 g fat
●
0.4 g saturated fat
●
4.9% calories from fat
●
14.8 g protein
●
76.3 g carbohydrate
●
5.7 g sugar
●
10.6 g fiber
●
525 mg sodium
●
54 mg calcium
●
3.9 mg iron
●
10 mg vitamin C
●
111 mcg beta-carotene
●
0.3 mg vitamin E
Tomatoes Stuffed With French Lentils
Servings: 4
Preparation time: 15 min
Cook time: 35 min
Ingredients:
●
4 large tomatoes
●
1 cup dried French lentil (sometimes known as du Puy lentils)
●
2 bay leaves
●
1 tbsp chopped onion
●
1 tbsp balsamic vinegar
●
2 tbsp fresh lemon juice
●
1 tbsp stone- ground mustard
●
1 garlic clove, finely minced
●
Pinch of crushed red pepper
●
Kosher or sea salt to taste
●
Freshly ground black pepper to taste
●
1 small red bell pepper, chopped
●
1 celery stalk, finely chopped
Instructions:
1. For preparing the tomatoes, use a paring knife to cut the tops
off the tomatoes. Scoop their insides with a melon baller and
make sure that there is a shell to hold the lentils.
2. Place the tomatoes upside down to drain for 30 minutes.
3. Sort and rinse the lentils and add them to 2 cups of boiling
water. Add onions and bay leaves and boil. The lentils should
be firm after all the cooking. Drain them and shake gently to
remove water. Take out the bay leaves.
4. In a bowl, whisk the lemon juice, garlic, crushed red peppers,
vinegar, mustard, salt, and pepper. Pour this over the lentil and
stir. Let it cool.
5. Add celery and bell peppers to the cooled lentil mixture.
6. The lentil mixture can now be divided among the tomato shells
and served.
Nutrition per serving (¼ of recipe):
●
200 calories
●
1 g fat
●
0.1 g saturated fat
●
4% calories from fat
●
14.1 g protein
●
36.6 g carbohydrate
●
6.5 g sugar
●
9.7 g fiber
●
224 mg sodium
●
55 mg calcium
●
5.8 mg iron
●
65.6 mg vitamin C
●
823 mcg beta-carotene
●
1.3 mg vitamin E
Cajun Corn and Edamame Sauté
Servings: 4
Preparation time: 15 min
Cook time: 30 min
Ingredients:
●
Olive oil cooking spray
●
1 small onion, chopped
●
1 celery stalk, chopped
●
1 small green bell pepper, chopped
●
1 garlic clove, minced
●
⅔ cup frozen shelled edamame, thawed
●
3 medium ears of corn, kernels cut off the cob
●
½ tsp Cajun seasoning
●
½ cup vegetable broth
●
1 tomato, chopped
●
1 tablespoon finely chopped fresh parsley
●
Kosher or sea salt to taste
●
Freshly ground black pepper to taste
Instructions:
1. In a skillet, use cooking spray and heat it over medium heat.
Sauté celery, garlic, bell pepper, and onion. To this, add the
Cajun seasoning, corn and edamame and let it cook for 8
minutes.
2. Heat the vegetable broth on low and let it simmer for 5
minutes. Cook tomatoes in the broth until all the vegetables are
tender. Add parsley and season everything with salt and
pepper.
Nutrition per serving (¼ of recipe):
●
137 calories
●
2.5 g fat
●
0.3 g saturated fat
●
15.1% calories from fat
●
6.2 g protein
●
27 g carbohydrate
●
5.6 g sugar
●
5.5 g fiber
●
350 mg sodium
●
35 mg calcium
●
1.4 mg iron
●
28.9 mg vitamin C
●
335 mcg beta-carotene
●
0.6 mg vitamin E
Quinoa with Navy Beans and Almonds
Servings: 4
Preparation time: 15 min
Cook time: 25 min
Ingredients:
●
1 cup quinoa, rinsed in a fine sieve
●
¼ cup vegetable broth
●
1 cup sliced cremini mushrooms
●
½ cup chopped onion
●
½ cup chopped red bell pepper
●
2 tbsp lemon juice
●
1 (15-ounce) can white navy beans, drained and rinsed
●
Kosher or sea salt to taste
●
Freshly ground black pepper to taste
●
1 tbsp toasted slivered almonds
●
2 tbsp finely chopped fresh parsley
Instructions:
1. In a small saucepan, bring two cups of water to a boil. Then,
add the quinoa, boil again, reduce heat, let it simmer, and keep
it covered for 15 minutes.
2. Heat the broth in a skillet over medium heat and add the
mushrooms. Sauté for 2 minutes.
3. Sauté the onion and bell pepper for 2 minutes until the
mushroom starts browning.
4. Add the cooked quinoa, lemon juice, and beans. Season them
with salt and pepper as needed. Lastly, garnish the dish with
parsley and almonds before serving.
Nutrition per serving (¼ of recipe):
●
286 calories
●
4 g fat
●
0.5 g saturated fat
●
12.3% calories from fat
●
13.1 g protein
●
50.9 g carbohydrate
●
5.3 g sugar
●
11.6 g fiber
●
355 mg sodium
●
88 mg calcium
●
4.2 mg iron
Soba Noodles with Chinese Vegetables
Servings: 4
Preparation time: 15 min
Cook time: 15 min
Ingredients:
●
1 (8-ounce) package soba noodles
●
½ cup vegetable broth
●
1 small leek, white part only, washed and thinly sliced
●
1 tbsp fresh peeled minced ginger
●
2 garlic cloves, minced
●
2 medium carrots, peeled, cut on a diagonal into half- moon slices
●
1 red bell pepper cut into strips
●
1 cup sugar snap peas
●
1 cup sliced savoy cabbage
●
2 tbsp reduced-sodium soy sauce
●
2 tsp light brown sugar
●
Cilantro leaves for garnish
Instructions:
1. As per instructions provided in the package, cook the noodles.
Drain and keep it aside.
2. In a wok or large skillet, heat ¼ cup of broth. Stir fry the leeks
for 2 minutes. Also, add the carrots, ginger, and garlic and
cook them for 2 minutes.
3. Add the cabbage, bell pepper, snap peas, and the remaining ¼
cup broth. Steam and cover the vegetables until they are soft.
Mix the sugar and soy sauce to it and cook for a minute. Then,
add the noodles.
4. Transfer all the noodles to a platter and garnish with cilantro.
Nutrition per serving (¼ of recipe):
●
229 calories
●
1 g fat
●
0.2 g saturated fat
●
3.7% calories from fat
●
9.8 g protein
●
49.4 g carbohydrate
●
6.9 g sugar
●
6.4 g fiber
●
411 mg sodium
●
53 mg calcium
●
2.5 mg iron
●
60.9 mg vitamin C
●
2953 mcg beta-carotene
●
1.3 mg vitamin E
Udon Noodles with Shiitake and Button
Mushrooms
Servings: 4
Preparation time: 15 min
Cook time: 25 min
Ingredients:
●
1 (8-ounce) package udon noodles
●
1¼ cups vegetable broth
●
1 tbsp minced garlic
●
1 small onion, halved and thinly sliced
●
1 tbsp black bean sauce
●
2 tsp minced fresh ginger
●
1 small carrot, peeled and sliced into ¼-inch slices
●
1 cup thinly sliced shiitake mushroom caps
●
1 cup thinly sliced button mushroom caps
●
¼ cup mirin
●
1 tbsp soy sauce
●
2 scallions, thinly sliced
●
2 scallions, thinly sliced
●
2 tsp chopped toasted almonds
Instructions:
1. As per package instructions, cook the udon noodles. Drain it
and keep aside.
2. Over medium heat, warm ¼ cup of broth in a skillet. Add the
black bean sauce, onion, and garlic and cook for about 2
minutes. Also, add the ginger and cook for another 2 minutes.
3. Cook the carrots for 3 minutes. Add mushrooms and let it cook
for 3 minutes as well. Now, stir in the mirin and cook till it
evaporates.
4. Add a cup of broth along with the soy sauce and cook for 2
minutes. Add this to the noodles and toss them together.
5. Serve the noodles with scallions and almonds as garnish.
Nutrition per serving (¼ of recipe):
●
240 calories
●
1.8 g fat
●
0.3 g saturated fat
●
6.4% calories from fat
●
9.6 g protein
●
47.8 g carbohydrate
●
3.7 g sugar
●
5.7 g fiber
●
569 mg sodium
●
48 mg calcium
●
2.3 mg iron
●
4.1 mg vitamin C
●
1084 mcg beta-carotene
●
1 mg vitamin E
Sweet Potatoes and Chickpeas in Chili Sauce
Servings: 10
Preparation time: 20 min
Cook time: 40 min
Ingredients:
●
¾ cup vegetable broth
●
½ cup chopped celery
●
½ tsp crushed fennel seeds
●
3 garlic cloves, minced
●
¾ cup chopped red onions
●
½ tsp ground turmeric
●
¼ tsp paprika
●
1 chipotle pepper in adobo sauce, chopped
●
2 pounds of sweet potatoes, cut and peeled into 1-inch cubes
●
1 (15-ounce) can chickpeas, drained
●
¼ cup chopped fresh parsley
●
Kosher or sea salt to taste
●
Freshly black ground pepper to taste
Instructions:
1. In a Dutch oven, heat ¼ cup broth over medium heat. Add the
fennel seeds, garlic, and celery and cook it for 2 minutes.
2. Mix the chipotle pepper, turmeric, onions, and paprika. Let it
cook for around 5 minutes.
3. Add the rest of the broth and sweet potatoes, lower heat, and
simmer for 25 minutes. Stir occasionally until the sweet
potatoes are tender.
4. Cook for 5 minutes after adding the chickpeas. Garnish
everything with parsley and season with pepper and salt.
Nutrition per serving (1/10 of recipe):
●
112 calories
●
0.9 g fat
●
0.1 g saturated fat
●
7.1% calories from fat
●
3.9 g protein
●
22.8 g carbohydrate
●
5.2 g sugar
●
4.1 g fiber
●
301 mg sodium
●
46 mg calcium
●
1.7 mg iron
●
14.2 mg vitamin C
●
6818 mcg beta-carotene
●
0.9 mg vitamin E
Asian Broth with Mushrooms, Tofu, and Ginger
Servings: 4
Preparation time: 20 min
Cook time: 15 min
Ingredients:
●
4 cups vegetable broth
●
1 cup sliced shiitake mushroom caps
●
1 cup coarsely chopped oyster mushrooms
●
1 cup sliced cremini mushrooms
●
1 shallot, finely chopped
●
1 cup thinly sliced carrots
●
½ (8-ounce) package udon noodles
●
2 tbsp minced fresh ginger
●
2 tsp red curry paste, or 1 small hot pepper of your choice, finely
chopped
●
2 tbsp reduced-sodium soy sauce
●
2 tbsp rice vinegar
●
4 ounces extra-firm tofu, cut into ½-inch cubes
Instructions:
1. In a large saucepan, heat ½ cup of broth. Sauté the shallots and
mushrooms for 5-6 minutes until the mushroom is brown in
color.
2. Add the remaining 3 ½ cups of broth and 3 cups of water to
the mushroom mixture and boil.
3. Mix in the noodles, red curry paste, carrots, and ginger. Lower
the heat and let it simmer for 7-8 minutes.
4. Drizzle the mixture with vinegar and soy sauce. Heat it for 2-3
minutes after adding the tofu.
Nutrition per serving (¼ of recipe):
●
171 calories
●
2.3 g fat
●
0.3 g saturated fat
●
11.2% calories from fat
●
8.9 g protein
●
31.3 g carbohydrate
●
5.7 g sugar
●
4.3 g fiber
●
1278 mg sodium
●
90 mg calcium
●
2.1 mg iron
●
3.3 mg vitamin C
●
2623 mcg beta-carotene
●
0.6 mg vitamin E
●
3.3 mg vitamin C
●
2623 mcg beta-carotene
●
0.6 mg vitamin E
Caramelized Onions with Lentils and Brown Rice
Servings: 6
Preparation time: 15 min
Cook time: 1 hr
Ingredients:
●
1 cup vegetable broth
●
7 cups sliced onions (about 4 large onions)
●
1 cup long-grain brown rice
●
1½ cups dried red or yellow lentils
●
Kosher salt to taste
●
Freshly ground black pepper to taste
Instructions:
1. Heat half a cup of broth over medium to low heat in a skillet.
Sauté onions, cover them, and cook for 20 minutes until
tender. Stir and add broth if needed.
2. Remove the lid and increase heat to medium and cook until the
onions become very brown for 30 minutes. Keep on stirring
and add broth again if necessary.
3. Boil 4 ½ cups of water separately while the onions cook. Cook
the rice for 25 minutes.
4. Add the lentils and let it cook for another 20-25 minutes. Stir
½ a cup of the cooked onions and cook it for 5 more minutes.
Season them as necessary.
5. Place the rice and lentil on a platter and garnish with cooked
onions.
Nutrition per serving ( ⅙ of recipe):
●
340 calories
●
1.7 g fat
●
0.3 g saturated fat
●
4.3% calories from fat
●
16.8 g protein
●
67.1 g carbohydrate
●
8.9 g sugar
●
13.5 g fiber
●
324 mg sodium
●
77 mg calcium
●
5.3 mg iron
●
10.3 mg vitamin C
●
49 mcg beta-carotene
●
0.2 mg vitamin E
Cassoulet
Servings: 6
Preparation time: 10 min
Cook time: 45 min
Ingredients:
●
1¼ cups vegetable broth
●
1 large onion, chopped
●
2 carrots, sliced diagonally into ½-inch-thick slices
●
3 garlic cloves, minced
●
3 cups cooked great northern beans or 2 (15.5-ounce) cans (if
canned, drain and rinse)
●
¾ tsp dried thyme
●
Kosher salt to taste
●
Freshly ground black pepper to taste
●
1 (28-ounce) can diced tomatoes, with liquid
●
1 bay leaf
●
2 vegetarian sausage links, sliced
●
2 tbsp finely chopped fresh parsley
●
¼ cup whole wheat bread crumbs, toasted
Instructions:
1. In a Dutch oven over medium heat, pour ¼ cup of broth and
boil.
2. Sauté the garlic, onions, and carrots for 5 minutes.
3. Boil the remaining 1 cup of broth along with beans, thyme,
pepper, bay leaf, tomatoes, salt, and pepper for 45 minutes.
They should be covered and cooked over low heat.
4. After removing the bay leaf, add the vegetarian sausages and
cook them for 2 minutes. Garnish the cassoulet with bread
crumbs and parsley.
Nutrition per serving ( ⅙ of recipe):
●
212 calories
●
2.3 g fat
●
0.4 g saturated fat
●
9.6% calories from fat
●
15.8 g protein
●
34.7 g carbohydrate
●
6.2 g sugar
●
8.2 g fiber
●
788 mg sodium
●
156 mg calcium
●
5.6 mg iron
●
16.3 mg vitamin C
●
1765 mcg beta-carotene
●
2.2 mg vitamin E
Curried Tempeh Kabobs
Servings: 4
Preparation time: 20 min
Cook time: 20 min
Ingredients:
For the marinara:
●
1 tsp coconut extract mixed with ¾ cup soy milk or ¾ cup canned
lite coconut milk
●
1 (8-ounce) can tomato sauce
●
1 garlic clove, minced, or 1 tsp garlic powder
●
1-3 tbsp curry or garam masala powder
●
1 tsp ground black pepper
●
1 tsp ground cumin (optional)
●
1 tsp onion powder (optional)
For the kabobs:
●
1 (8-ounce) package tempeh, cut into 1-x-2-inch cubes
●
1 onion, cut into wedges
●
12 cherry or grape tomatoes
●
12 mushrooms
●
1 bell pepper, seeded and cut into wedges
Instructions:
1. In a bowl, combine all the ingredients for the marinara.
2. Start by placing the tempeh and vegetables on the skewers.
3. Soak the kabobs in the marinade and refrigerate from 15
minutes up to an entire day, depending on how much time you
have.
4. Preheat the grill or broiler to medium-high heat when the
kabobs are ready.
5. While cooking, turn and brush the marinade. Cook for 20
minutes in total and remove from the heat. Serve the kabobs as
soon as possible.
Nutrition per serving (¼ of recipe):
●
186 calories
●
7.3 g fat
●
1.4 g saturated fat
●
32.7% calories from fat
●
14.4 g protein
●
20 g carbohydrate
●
7.3 g sugar
●
5.5 g fiber
●
327 mg sodium
●
134 mg calcium
●
4.1 mg iron
●
37.6 mg vitamin C
●
321 mcg beta-carotene
●
2.1 mg vitamin E
Pizza Dough
Servings: 1
Preparation time: 1 hr
Ingredients:
●
2 tsp agave nectar
●
1 (¼-ounce) package active dry yeast
●
1 cup whole wheat flour
●
1 cup unbleached all- purpose flour (preferably organic)
●
1 tsp salt
●
Vegetable oil cooking spray
●
2 tbsp yellow cornmeal
Instructions:
1. In a bowl, dissolve the yeast and agave nectar in ¾ cup of
warm water for 5 minutes. Add the flour and salt and mix until
you have a soft dough. Place the dough on a light layer of flour
and knead it until it becomes elastic and smooth. Add more
flour to it in order to prevent sticking.
2. Coat a bowl with cooking spray and place the dough on it.
Cover the bowl with a towel and let it sit for 30-40 minutes.
3. On a lightly floured surface, punch down the dough and roll it
into a 10- or 11-inch circular form. Sprinkle a parchment paper
that lines the baking tray with cornmeal and place the dough
on it. For the rim, crimp the edges. The surface of the dough is
to be sprayed with cooking spray as well.
4. Continue with your chosen pizza recipe. (See options below.)
Kalamata Olive, Caper, and Basil Pizza
Servings: 1
Preparation time: 10 min
Cook time: 5 min
Ingredients:
●
1 pizza dough (see recipe above)
●
½ cup tomato sauce
●
1 cup halved Kalamata olive
●
1 tbsp capers
●
7 large basil leaves, torn
Instructions:
1. Preheat the oven to 5000F for 5 minutes.
2. Put the tomato sauce on the dough and scatter capers and
olives. Let it bake for around 4 minutes.
3. Drop basil leaves on the pizza and bake it for another minute.
Nutrition per serving ( ⅙ of pizza):
●
197 calories
●
3.1 g fat
●
0.4 g saturated fat
●
13.4% calories from fat
●
6.1 g protein
●
37.8 g carbohydrate
●
2.4 g sugar
●
4.5 g fiber
●
743 mg sodium
●
41 mg calcium
●
3.2 mg iron
●
1.8 mg vitamin C
●
120 mcg beta-carotene
●
0.9 mg vitamin E
Eggplant, Artichoke, Red Pepper, and Black Olive
Pizza
Servings: 1
Preparation time: 20 min
Cook time: 20 min
Ingredients:
●
2 cups chopped eggplant
●
1 cup tomato sauce
●
Pinch of crushed red pepper
●
Pinch of sugar
●
1 pizza dough (see recipe above)
●
1 cup tightly packed, roughly chopped spinach
●
½ red bell pepper, seeded and thinly sliced
●
½ cup quartered artichoke hearts
●
¼ cup thinly sliced red onion
●
¼ cup pitted and quartered black olives
Instructions:
1. In a non-stick pan, simmer 2 tbsp of water. Cook the eggplant
until the water evaporates for 3 minutes.
2. Add crushed red pepper, sugar and tomato sauce. Cook until
the eggplant is soft for about 7 minutes. Let it cool afterwards.
3. Preheat the oven to 5000F. Apply the eggplant sauce over the
dough, then finish with bell pepper, spinach, onion, artichoke
hearts, and black olives.
4. Bake until the crust is golden brown.
Nutrition per serving ( ⅙ of pizza):
●
206 calories
●
1.5 g fat
●
0.2 g saturated fat
●
6.2% calories from fat
●
7.1 g protein
●
43.2 g carbohydrate
●
5.4 g sugar
●
6.4 g fiber
●
701 mg sodium
●
39 mg calcium
●
3.1 mg iron
●
22.2 mg vitamin C
●
540 mcg beta-carotene
●
1.2 mg vitamin E
Caramelized Onion, Arugula, and Cherry Tomato
Pizza
Servings: 1
Preparation time: 20 min
Cook time: 20-25 min
Ingredients:
●
1 large sweet onion, thinly sliced
●
¼ cup + 1 tbsp balsamic vinegar
●
Black pepper to taste
●
1 pizza dough (see recipe above)
●
1 cup baby arugula, tightly packed
●
1 cup cherry tomatoes, halved
●
¼ cup black olives, pitted and quartered
●
1 tbsp pine nuts, slightly toasted
Instructions:
1. Pour ¼ cup of water on a skillet and let it simmer over medium
heat.
2. Cook the onion until the water evaporates for 3-4 minutes.
Add sugar, black pepper, and ¼ cup of balsamic vinegar.
3. Cook and stir often until the onion has softened and
caramelized for about 8 minutes. Let it cool down.
4. Preheat the oven to 4500F.
5. Bake the dough for approximately 8 minutes. After removing
it from the oven, sprinkle the caramelized onions, tomatoes,
olives, pine nuts, and arugula.
6. Bake it for an extra period of 4-5 minutes and drizzle 1
tablespoon of balsamic vinegar as the finishing element.
Nutrition per serving ( ⅙ of pizza):
●
209 calories
●
2.3 g fat
●
0.3 g saturated fat
●
9.4% calories from fat
●
6.5 g protein
●
41.4 g carbohydrate
●
5.3 g sugar
●
4.2 g fiber
●
454 mg sodium
●
39 mg calcium
●
2.9 mg iron
●
7.1 mg vitamin C
●
135 mcg beta-carotene
●
0.5 mg vitamin E
Yellow Pepper, Mushroom, Tomato, Spinach, and
Basil Pizza
Servings: 1
Preparation time: 15 min
Cook time: 10 min
Ingredients:
●
1 pizza dough (see recipe above)
●
1 cup tomato sauce, canned
●
2 garlic cloves, thinly sliced
●
½ yellow bell pepper, thinly sliced
●
½ small onion, thinly sliced
●
1 cup mushrooms, thinly sliced
●
½ cup cherry tomatoes, halved
●
1 cup spinach, roughly chopped
●
1 tsp dried oregano
●
10 fresh basil leaves, torn
Instructions:
1. Preheat the oven to 4750F for 5 minutes.
2. Spread the tomato sauce on the pizza dough and sprinkle it
with garlic, onion, tomato, bell pepper, mushrooms, and
spinach. Add oregano and bake for 8 minutes.
3. Remove pizza out of the oven and garnish it with basil and
bake for 2 more minutes.
Nutrition per serving ( ⅙ of recipe):
●
187 calories
●
0.9 g fat
●
0.1 g saturated fat
●
4% calories from fat
●
6.8 g protein
●
39.8 g carbohydrate
●
4.4 g sugar
●
4.7 g fiber
●
616 mg sodium
●
34 mg calcium
●
3.1 mg iron
●
21.6 mg vitamin C
●
433 mcg beta-carotene
●
1 mg vitamin E
Pepper, Mushroom, Tomato, Spinach, and Garlic
Pizza
Servings: 1
Preparation time: 15 min
Cook time: 8-10 min
Ingredients:
●
1 pizza dough (see recipe above)
●
1 cup tomato sauce, canned
●
½ yellow pepper, thinly sliced
●
½ red pepper, thinly sliced
●
1 cup mushrooms, thinly sliced
●
½ cup cherry tomatoes, halved
●
1 cup spinach, roughly chopped
●
2 garlic cloves, thinly sliced
Instructions:
1. Preheat the oven to around 4750F.
2. Use tomato sauce to cover the dough and add mushroom,
tomatoes, bell peppers, garlic, and spinach.
3. Bake it for 8 minutes.
Nutrition per serving ( ⅙ of pizza):
●
187 calories
●
0.9 g fat
●
0.1 g saturated fat
●
3.9% calories from fat
●
6.8 g protein
●
39.8 g carbohydrate
●
g sugar
●
4.6 g fiber
●
616 mg sodium
●
30 mg calcium
●
3 mg iron
●
37.4 mg vitamin C
●
545 mcg beta-carotene
Grilled Tofu with Smoky Barbecue Sauce
Servings: 4
Preparation time: 5 min
Cook time: 10 min
Ingredients:
For the barbecue sauce:
●
1 (8-ounce) can tomato paste
●
½ cup agave nectar
●
1 tsp liquid smoke
●
½ tsp ground cinnamon
●
½ tsp ground allspice
●
2 garlic cloves, minced
●
2 tbsp tamari
●
Pinch of cayenne pepper
For the kabobs:
●
1 lb extra-firm tofu, pressed
●
Wooden skewers, soaked for 1 hour in warm water
●
Vegetable oil cooking spray
Instructions:
1. Mix the barbecue sauce ingredients in a bowl and bring it to a
boil over medium heat. Reduce the heat and let it cook for 5
minutes. Stir it regularly and keep aside.
2. The tofu should be cut into ¾-inch slabs. Skewer the tofu
using two wooden skewers and separate them by ½ inch from
each other.
3. The grill rack should have a layer of cooking spray.
4. Preheat the grill to medium heat. When it is ready, place the
tofu in the grill for a minute.
5. Apply some barbeque sauce on top and cook for another
minute. Cook until the tofu is browned.
Nutrition per serving (¼ of recipe):
●
280 calories
●
7 g fat
●
0.7 g saturated fat
●
20.8% calories from fat
●
14.3 g protein
●
46 g carbohydrate
●
30.1 g sugar
●
3.1 g fiber
●
922 mg sodium
●
314 mg calcium
●
6 mg iron
●
13.6 mg vitamin C
●
524 mcg beta-carotene
●
2.5 mg vitamin E
Italian Beans and Greens
Servings: 4
Preparation time: 10 minutes
Cook time: 15 minutes
Ingredients
●
½ cup vegetable broth
●
1 small onion, chopped
●
2 garlic cloves, minced
●
6 cups baby arugula, washed
●
2 (15-ounce) cans chickpeas, drained and rinsed
●
1 (10-ounce) can diced tomatoes, drained, or 2 medium tomatoes,
chopped
●
½ tsp dried oregano
●
½ tsp dried basil
●
Pinch of sugar
●
Kosher or sea salt to taste
●
Freshly ground black pepper to taste
Instructions:
1. In a skillet, heat the broth over medium heat. Sauté onion and
garlic for 3 minutes. Lower the heat to medium-low and add
arugula. Cook until the leaf wilts.
2. Add tomatoes, basil, salt, sugar, chickpeas, oregano, and
pepper. Cook and cover the skillet for 5 more minutes.
Nutrition per serving (¼ of recipe):
●
264 calories
●
4.1 g fat
●
0.4 g saturated fat
●
12.9% calories from fat
●
14.3 g protein
●
45.2 g carbohydrate
●
3.3 g sugar
●
10.3 g fiber
●
391 mg sodium
●
145 mg calcium
●
5.3 mg iron
●
12.3 mg vitamin C
●
510 mcg beta-carotene
●
1 mg vitamin E
Mixed Vegetable Curry with Whole-Wheat
Couscous
Servings: 6
Preparation time: 15 min
Cook time: 30 min
Ingredients:
●
1 cup vegetable broth
●
1 cup onions, chopped
●
2 garlic cloves, minced
●
1 tbsp ground coriander
●
1 tsp cumin seeds
●
½ tsp ground turmeric
●
Sea salt to taste
●
Freshly ground black pepper to taste
●
2 medium tomatoes, seeded and cut into 1-inch pieces
●
2 cups frozen green peas
●
1 medium sweet potato, peeled and cut into 1-inch cubes
●
1 medium carrot, peeled and cut into 1-inch pieces
●
2 cups whole-wheat couscous
●
2 tbsp fresh cilantro, finely chopped
Instructions:
1. Heat ¼ cup of broth over medium heat in a skillet. Sauté the
onion and garlic for 3 minutes. Mix in the cumin, salt, pepper,
coriander, and turmeric and sauté for another 3 minutes.
2. For 2 minutes, cook the tomatoes. Then, add sweet potatoes,
peas, carrots, and ¾ cup of broth.
3. Boil, reduce heat, cover and simmer the mixture for another 20
minutes. The vegetables have to be soft.
4. Boil 4 cups of water in a saucepan. Slowly add couscous to the
pot and boil it. Cover the pan and remove it from heat. The
couscous should remain covered for 5 minutes and the water
must be all absorbed. Use a fork to fluff it.
5. Sprinkle cilantro on top of cooked couscous and serve it with
curry.
Nutrition per serving ( ⅙ of recipe):
●
295 calories
●
0.7 g fat
●
0.1 g saturated fat
●
2.1% calories from fat
●
10.8 g protein
●
62.9 g carbohydrate
●
7.5 g sugar
●
7.9 g fiber
●
359 mg sodium
●
54 mg calcium
●
2.5 mg iron
●
19.6 mg vitamin C
●
3858 mcg beta-carotene
●
0.7 mg vitamin E
Multi Mushroom Sauce
Servings: 4
Preparation time: 40 min
Cook time: 20 min
Ingredients:
●
1½ cups porcini mushrooms, dried
●
3 cups vegetable broth
●
½ cup onion, finely chopped
●
2 cups button mushroom caps, sliced
●
2 cups cremini mushroom caps, sliced
●
½ tsp lemon zest
●
3 garlic cloves, minced
●
Kosher or sea salt to taste
●
Freshly ground black pepper to taste
●
½ cup dry red wine
●
1 tbsp arrowroot
●
½ cup chopped fresh parsley or cilantro, for garnish
Instructions:
1. In a medium bowl, mix the porcini mushrooms and boiling
water and let it stand for 30 minutes. Drain it and chop up the
mushrooms roughly and keep it aside.
2. In a skillet, heat ¾ cup broth and sauté onion for 4 minutes.
3. Add the button, porcini, and cremini mushrooms and sauté for
3 minutes. Combine lemon zest, pepper, and garlic as well. Let
it cook for 2 minutes.
4. Stir 2¼ cups of red wine and broth together and boil the
mixture for 3 minutes. Mix it with the mushroom sauce and
cook for 10 minutes maximum until the sauces have a thick
consistency.
5. Garnish it with cilantro or parsley.
Nutrition per serving (¼ of recipe):
●
103 calories
●
0.4 g fat
●
0.1 g saturated fat
●
3% calories from fat
●
18.7 g carbohydrate
●
6.3 g sugar
●
2.7 g fiber
●
863 mg sodium
●
36 mg calcium
●
1.5 mg iron
●
13.4 mg vitamin C
●
563 mcg beta-carotene
Polenta with Zesty Mushroom Sauce
Servings: 4
Preparation time: 15 min
Cook time: 30-40 min
Ingredients:
●
2¼ cups vegetable broth
●
½ cup red onions, chopped
●
3 cups cremini mushroom caps, thinly sliced
●
2 tsp dried basil
●
2 tsp dried oregano
●
3 garlic cloves, minced
●
Pinch of crushed red pepper
●
Pinch of sugar
●
1 (14.5-ounce) can diced tomatoes with Italian seasonings, with
liquid
●
¾ cup cornmeal
●
Kosher or sea salt to taste
●
Freshly ground black pepper to taste
Instruction
1. In a large skillet, heat ¼ cup broth over medium heat. Sauté
onion for 4 minutes. Sauté mushrooms for 3 minutes. Cook
with basil, oregano, crushed red pepper, garlic, and sugar for a
minute. Add tomatoes and lower heat and cook for another 7
minutes.
2. Add the 2 cups of broth and one cup of water and boil. Stir in
the cornmeal. Lower the heat and let it simmer until it's thick.
Serve the mixture over polenta.
Nutrition per serving (¼ of recipe):
●
180 calories
●
1 g fat
●
0.2 g saturated fat
●
4.6% calories from fat
●
5.6 g protein
●
39 g carbohydrate
●
8.9 g sugar
●
4.2 g fiber
●
979 mg sodium
●
103 mg calcium
●
4 mg iron
●
21.3 mg vitamin C
●
357 mcg beta-carotene
●
1.6 mg vitamin E
Pretty Stuffed Peppers
Servings: 4
Preparation time: 15 min
Cook time: 30 min
Ingredients:
●
1 cup short- or long-grain brown rice
●
4 medium red bell peppers
●
2 medium yellow bell peppers
●
¼ cup vegetable broth
●
1 cup chopped onion
●
1 tsp chili powder
●
1 tsp ground cumin
●
1 tsp dried oregano
●
¼ tsp sea salt
●
¼ tsp ground black pepper
●
1 (15-ounce) can black beans, drained and rinsed
●
1 cup tomato, seeded and chopped
●
8 slices cheddar-style soy or rice cheese
Instructions:
1. Preheat the oven to 4000F.
2. Boil 2 cups of water in a saucepan and add the rice to the pot.
Stir it once and cover. Let it simmer on low heat for 40-45
minutes. While cooking the rice, though, do not stir.
3. The bell peppers are to be cut in half lengthwise. The seeds
and ribs are removed. Boil water in a saucepan. Add the bell
peppers and blanch it for about 4 minutes. Drain and pat it dry.
4. Heat the skillet with the broth over medium heat. Sauté the
onions for 3 minutes. combine chili powder, oregano, salt,
pepper, and cumin and sauté for a minute. Add the rice,
tomato, and beans and sauté for 2 minutes as well.
5. Stuff all the sautéed ingredients into the bell peppers. Pack
them well. Top the peppers with a slice of cheese and place in
a baking tray.
6. Bake the bell peppers for 20 minutes. Set the oven to broil and
cook the bell peppers there for 1-2 minutes till the top is brown
in color and the cheese is bubbling.
Nutrition per serving (¼ of recipe):
●
425 calories
●
8.5 g fat
●
1.4 g saturated fat
●
17.1% calories from fat
●
21.2 g protein
●
69.1 g carbohydrate
●
10.7 g sugar
●
15.6 g fiber
●
787 mg sodium
●
135 mg calcium
●
4.1 mg iron
●
195.8 mg vitamin C
●
1169 mcg beta-carotene
●
2.1 mg vitamin E
Quinoa Timbales
Servings: 4
Preparation time: 10 min
Cook time: 20 min
Ingredients:
●
¼ cup short-grain brown rice
●
1 cup quinoa
●
2 cups vegetable broth
●
½ cup adzuki beans, French lentils, or small white beans, cooked
or canned
●
½ cup fresh parsley, finely chopped
●
2 garlic cloves, minced
●
1 tsp grated lemon zest
●
Kosher or sea salt to taste
●
Freshly ground black pepper to taste
●
8 strips roasted red bell pepper for garnish
●
4 parsley sprigs for garnish
Instructions:
1. In a small saucepan, boil ½ cup of water. Add the rice and boil.
Cover it and simmer on low heat for half an hour until the rice
is al dente.
2. Using a fine sieve, rinse the quinoa under running water for
about a minute. Boil the broth over high heat. Add quinoa into
the broth and boil. Reduce heat, cover the pan, and let it
simmer for another 15 minutes.
3. Add cooked rice, beans, garlic, parsley, lemon zest, salt, and
pepper.
4. Use four ramekin dishes to pack the quinoa. Turn them upside
down, twist, and lift.
5. Top each of the timbale with strips of roasted bell pepper and
parsley.
Nutrition per serving (¼ of recipe):
●
249 calories
●
3 g fat
●
0.4 g saturated fat
●
10.9% calories from fat
●
9.6 g protein
●
46.3 g carbohydrate
●
4.7 g sugar
●
6.8 g fiber
●
633 mg sodium
●
54 mg calcium
●
3.3 mg iron
●
21.4 mg vitamin C
●
635 mcg beta-carotene
●
1.2 mg vitamin E
Springtime Asparagus and Tofu Stir-Fry
Servings: 4
Preparation time: 10 min
Cook time: 25 min
Ingredients:
●
1 cup quinoa
●
1½ cups vegetable broth
●
1 medium onion, thinly sliced
●
5 garlic cloves, minced
●
2 tbsp fresh ginger, minced
●
¾ lb asparagus, ends trimmed and diagonally sliced into 1-inch
pieces
●
3 large carrots, julienned
●
8 ounces extra-firm tofu, drained, patted dry, and cut into 1-inch
cubes
●
1 tbsp reduced-sodium soy sauce
●
2 tsp rice vinegar or rice wine
Instructions:
1. In a fine sieve, rinse the quinoa under running water for 1
minute. Boil 1 cup of water for a minute before adding the
quinoa. Reduce the heat, simmer, and keep it covered for 15
minutes. Keep it aside.
2. Heat ½ cup of broth on a wok and stir fry garlic, onion, and
ginger for 3 minutes. Add the carrots and asparagus and stir fry
for a minute.
3. Pour the rest of the broth, cover the wok, and steam for 3
minutes. Wait for the carrots to turn bright orange and the
asparagus to become bright green and crispy. Then, add the
tofu.
4. Stir fry the mixture with quinoa and add soy sauce, rice wine
or rice vinegar.
Nutrition per serving (¼ of recipe):
●
260 calories
●
6.2 g fat
●
0.7 g saturated fat
●
20.5% calories from fat
●
13.8 g protein
●
39.8 g carbohydrate
●
7.3 g sugar
●
6 g fiber
●
537 mg sodium
●
165 mg calcium
●
3.8 mg iron
●
7.9 mg vitamin C
●
4473 mcg beta-carotene
●
2.2 mg vitamin E
Stuffed Portobello Mushrooms with Brown Rice
and Tomatoes
Servings: 4
Preparation time: 20 min
Cook time: 1 hr
Ingredients:
●
2 cups vegetable broth
●
1 cup short-grain brown rice, rinsed
●
¼ cup onions, finely chopped
●
½ cup carrots, finely chopped
●
1 tsp dried basil
●
½ tsp dried oregano
●
½ cup red tomato, chopped
●
½ cup yellow tomato, chopped
●
3 tbsp fresh parsley, finely chopped
●
1 tbsp fresh chives, chopped
●
Kosher or sea salt to taste
●
Freshly ground black pepper to taste
●
4 portobello mushroom caps
●
Vegetable oil cooking spray
●
¼ cup vegan parmesan cheese
Instructions:
1. Boil the broth in a medium saucepan. Rinse the rice and boil it.
Reduce heat, cover it, and let it simmer for 45 minutes. During
the last 5 minutes, add carrots, oregano, onions, and basil.
2. Combine cooked rice, parsley, tomatoes, chives, pepper, and
salt. Keep it aside.
3. The oven broiler should be set to preheat.
4. From under the mushrooms, remove its gills using a spoon.
Place the mushrooms on a foil-lined broiler tray. It should be
coated with cooking spray. For 5 minutes, broil the
mushrooms.
5. Stuff the underside of the mushrooms with equal amounts of
the rice mixture. Sprinkle them with vegan parmesan cheese.
Broil again for 5-6 minutes until they are light brown in color.
Nutrition per stuffed mushroom:
●
230 calories
●
2.9 g fat
●
0.5 g saturated fat
●
10.8% calories from fa
●
8.6 g protein
●
44 g carbohydrate
●
3.8 g sugar
●
7.5 g fiber
●
715 mg sodium
●
47 mg calcium
●
1.7 mg iron
●
13.5 mg vitamin C
●
1626 mcg beta-carotene
●
0.5 mg vitamin E
Trinidadian Curried Cauliflower, Potatoes, and
Peas
Servings: 4
Preparation time: 20 min
Cook time: 45 min
Ingredients:
●
¼ cup vegetable broth
●
1 large onion, chopped
●
4 garlic cloves, minced
●
2 tbsp fresh ginger, minced
●
1 habanero or jalapeño pepper, chopped
●
⅔ cup tomato purée, canned
●
½ cup raisins
●
1 tsp ground coriander
●
1 tsp ground cumin
●
¼ tsp turmeric
●
¼ cup fresh cilantro, chopped
●
1 tbsp reduced-sodium soy sauce
●
2 small sweet potatoes, peeled and cut into ½-inch cubes
●
½ head cauliflower, separated into florets
●
2 cups fresh or frozen green peas, thawed
Instructions:
1. In a skillet, heat the broth over medium heat. Add the onion,
ginger, garlic, and hot pepper. Sauté it for 6 minutes before
stirring in 6 tablespoons of water and cooking it for 3 minutes.
2. Add the tomato puree, coriander, turmeric, soy sauce, raisins,
cumin, cilantro, and sweet potatoes. Cook them for 15
minutes.
3. Add the cauliflower, cover it, and simmer for at least 20
minutes as well. Then, drop the peas and cook for another 5
minutes.
Nutrition per serving (¼ of recipe):
●
205 calories
●
1 g fat
●
0.1 g saturated fat
●
4% calories from fat
●
8 g protein
●
45.3 g carbohydrate
●
22.5 g sugar
●
8.7 g fiber
●
385 mg sodium
●
80 mg calcium
●
3.5 mg iron
●
70.6 mg vitamin C
●
4172 mcg beta-carotene
●
1.4 mg vitamin E
Zuppa Di Lenticchie
Servings: 4
Preparation time: 35 min
Cook time: 30 min
Ingredients:
●
½ cup onions, chopped
●
4¼ cups vegetable broth
●
garlic cloves, finely chopped
●
¾ cup dried brown lentils
●
1 tbsp fresh thyme leaves
●
½ tsp black pepper, freshly ground
●
¼ cup elbow macaroni
●
4 slices whole-grain bread, toasted
Instructions:
1. Sauté the onion in a large pan with ¼ cup of broth over
medium heat until it's tender.
2. Sauté garlic for a minute.
3. Add 4 cups broth and let it simmer.
4. Add the lentils with thyme and let the broth simmer. Cover it
and simmer for 15 minutes.
5. Add the pasta and pepper and let it simmer for another 8
minutes.
6. Top each bowl of soup with bread when served.
Nutrition per serving (¼ of recipe):
●
243 calories
●
1.6 g fat
●
0.3 g saturated fat
●
5.7% calories from fat
●
14.3 g protein
●
44.3 g carbohydrate
●
7.2 g sugar
●
8.6 g fiber
●
1136 mg sodium
●
67 mg calcium
●
4.5 mg iron
●
4.1 mg vitamin C
●
282 mcg beta-carotene
●
0.3 mg vitamin E
Spiced Squash Bisque
Servings: 6
Preparation time: 30 min
Cook time: 50 min
Ingredients:
●
4½ cups winter squash, peeled, seeded, and cubed
●
1 cup onion, chopped
●
3¼ cups vegetable broth
●
2 garlic cloves, minced
●
1 tsp ground cardamom
●
1½ tsp ground cumin
●
¼ tsp ground nutmeg
●
¼ tsp cayenne pepper or to taste
●
1 tsp salt
●
¾ cup dairy-free sour cream for garnish (optional)
Instructions:
1. Preheat the oven to over 3750F.
2. In a baking dish, place the winter squash and bake the cubes
for 30 minutes. Keep them aside.
3. Sauté onion in ¼ cup of broth until translucent in a stockpot
for 3 minutes. Add cardamom, garlic, cayenne, nutmeg, and
salt. Sauté them for 3 minutes and then add the baked squash.
Pour the remaining 3 cups of broth.
4. Puree the soup in a blender in batches until smooth.
5. Pour the soup back to the pot and boil. Simmer and partially
cover the pot for 10 minutes.
6. Garnish it with dairy free sour cream (if required).
Nutrition per serving ( ⅙ of recipe):
●
158 calories
●
0.3 g fat
●
0.1 g saturated fat
●
4.5% calories from fat
●
1.3 g protein
●
14.3 g carbohydrate
●
6.2 g sugar
●
1.8 g fiber
●
908 mg sodium
●
53 mg calcium
●
1 mg iron
●
15.5 mg vitamin C
●
4298 mcg beta-carotene
●
1.2 mg vitamin E
Moroccan-Style Pilaf
Servings: 4
Preparation time: 15 min
Cook time: 65 min
Ingredients:
●
4¼ cups vegetable broth
●
1 medium onion, chopped
●
2 garlic cloves, minced
●
1 large carrot, chopped
●
2 cups long-grain brown rice, rinsed in a fine sieve for 1 minute
●
1 large pinch saffron
●
1 cup canned chickpeas, drained and rinsed
●
½ cup chopped dried apricots
●
¼ cup raisins (optional)
●
2 tsp fresh lemon juice
●
2 tbsp fresh parsley, minced
●
Kosher or sea salt to taste
●
Freshly ground black pepper to taste
Instructions:
1. In a large saucepan, heat ¼ cup of broth over medium heat.
2. Add garlic, onion, and carrot and sauté it for 5 minutes. Add
rice and sauté it for another 2 minutes.
3. In 4 cups of broth, dissolve the saffron. Boil broth and rice
together. Reduce heat and let it simmer for 50 minutes.
Meanwhile, cook the apricots, chickpeas, and raisins for 5
minutes before adding the parsley, salt, pepper, and lemon
juice.
Nutrition per serving (¼ of recipe):
●
483 calories
●
4.1 g fat
●
0.7 g saturated fat
●
7% calories from fat
●
12.8 g protein
●
100.5 g carbohydrate
●
14.7 g sugar
●
15 g fiber
●
1206 mg sodium
●
82 mg calcium
●
3.2 mg iron
●
6.4 mg vitamin C
●
2087 mcg beta-carotene
●
1.2 mg vitamin E
Brown Rice, Chickpea, and Vegetable Soup
Servings: 6
Preparation time: 10 min
Cook time: 25-30 min
Ingredients:
●
5 cups vegetable broth
●
½ cup quick-cooking brown rice
●
1 (15-ounce) can chickpeas, drained and rinsed
●
1 medium carrot, chopped
●
½ cup small cauliflower florets
●
½ cup small broccoli florets
●
1 (15-ounce) can chopped tomatoes
●
2 tsp dried basil
●
1 tsp dried oregano
●
Kosher or sea salt to taste
●
Freshly ground black pepper to taste
Instructions:
1. Boil broth in a saucepan and add cauliflower, carrot, broccoli,
basil, tomatoes, and oregano and cook on low heat for 15-20
minutes.
2. Add the brown rice, cover and reduce heat, and let it cook for
10 minutes. Season it with salt and pepper.
Nutrition per serving ( ⅙ of recipe):
●
167 calories
●
1.9 g fat
●
0.3 g saturated fat
●
9.6% calories from fat
●
6.6 g protein
●
32.4 g carbohydrate
●
5 g sugar
●
6.3 g fiber
●
1080 mg sodium
●
71 mg calcium
●
2.6 mg iron
●
16.2 mg vitamin C
●
1125 mcg beta-carotene
●
1 mg vitamin E
Chapter 8: Snacks, Desserts, and Dips
Chipotle and Tomato Salsa
Servings: 4½ cups
Preparation time: 25-35 min
Ingredients:
●
1 medium onion
●
1 (28-ounce) can whole peeled tomatoes
●
Canned chipotle peppers in adobo sauce
●
1 tbsp adobo sauce
●
1 tsp kosher salt
●
2 tsp lime juice
Instructions:
1. Preheat the oven to 350oF.
2. Cut onion into quarter slices and wrap it in foil. Bake them
until soft for 20-30 minutes.
3. Blend the tomatoes, onion, adobo sauce, peppers, salt, and
lime juice in a food processor.
Nutrition per 2 tablespoons:
●
7 calories
●
5.4% calories from fat
●
0.3 g protein
●
1.8 g carbohydrate
●
1.2 g sugar
●
0.3 g fiber
●
130 mg sodium
●
9 mg calcium
●
0.3 mg iron
●
3.8 mg vitamin C
●
27 mcg beta-carotene
●
0.2 mg vitamin E
Fresh Tomatillo and Cilantro Salsa
Servings: 4½ cups
Preparation time: 5 min
Ingredients:
●
1 small sweet onion, chopped
●
1½ lbs fresh tomatillos, husks removed, chopped
●
2 jalapeño peppers, chopped and stems and seeds removed
●
1 cup packed cilantro leaves and tender stems
●
Juice of 1 lime
●
1 tsp kosher salt
Instruction:
1. Blend all the ingredients in a food processor until smooth.
Nutrition per serving:
●
7 calories
●
0.2 g fat
●
23.3% calories from fat
●
0.2 g protein
●
1.4 g carbohydrate
●
0.6 g sugar
●
0.4 g fiber
●
66 mg sodium
●
2 mg calcium
●
0.1 mg iron
●
3 mg vitamin C
●
33 mcg beta-carotene
●
0.1 mg vitamin E
Pico De Gallo
Servings: 7 cups
Preparation time: 20 min
Ingredients:
●
1 large sweet onion, chopped (e.g., Maui or Vidalia)
●
15 Roma tomatoes (approximately 2 lbs), chopped
●
2 jalapeño peppers, seeded and chopped
●
1 cup firmly packed cilantro leaves and tender stems, chopped
●
1 tsp kosher salt
●
2 tbsp freshly squeezed lime juice
Instruction:
1. Mix all the ingredients in a bowl and serve it.
Nutrition per 2 tablespoons:
●
4 calories
●
7.9% calories from fat
●
0.2 g protein
●
0.9 g carbohydrate
●
0.5 g sugar
●
0.2 g fiber
●
43 mg sodium
●
2 mg calcium
●
0.1 mg iron
●
2.4 mg vitamin C
●
78 mcg beta-carotene
●
0.1 mg vitamin E
White Bean and Piquillo Pepper Spread
Servings: 2½ cups
Preparation time: 5 min
Ingredients:
●
2 (15-ounce) cans white beans, drained and rinsed
●
4 jarred piquillo peppers
●
1 garlic clove, chopped
●
1 tbsp sherry vinegar
●
1 tsp salt
●
⅛ tsp ground black pepper
●
½ tsp smoked paprika
●
1½ tbsp Italian parsley leaves
Instruction:
1. Process the ingredients except for the parsley in a processor.
Stop occasionally to scrape off the bowl. Add the parsley and
pulse until it’s all combined.
Nutrition per 2 tablespoons:
●
43 calories
●
0.1 g fat
●
2.4% calories from fat
●
0 mg cholesterol
●
2.9 g protein
●
7.8 g carbohydrate
●
0.4 g sugar
●
2 g fiber
●
264 mg sodium
●
28 mg calcium
●
1.2 mg iron
●
6.3 mg vitamin C
●
603 mcg beta-carotene
●
0.4 mg vitamin E
Curried Chickpea Spread
Servings: 3 cups
Preparation time: 25-35 min
Ingredients:
●
1 medium onion, quartered
●
3 garlic cloves
●
2 (15-ounce) cans chickpeas, drained and rinsed
●
1 tbsp curry powder
●
3 tbsp lime juice, freshly squeezed
●
1¼ tsp kosher salt
●
⅛ tsp black pepper, freshly ground
Instructions:
1. Wrap garlic and onion in foil and bake for 30 minutes until
they are soft.
2. Add the garlic, onion, and rest of the ingredients with ¼ cup
water to a processor and blend until smooth.
Nutrition per 2 tablespoons:
●
43 calories
●
0.7 g fat
●
0.1 g saturated fat
●
13.1% calories from fat
●
2.3 g protein
●
7.4 g carbohydrate
●
0.4 g sugar
●
1.7 g fiber
●
141 mg sodium
●
15 mg calcium
●
0.8 mg iron
●
1.1 mg vitamin C
●
6 mcg beta-carotene
●
0.1 mg vitamin E
Bissara—Middle Eastern Fresh Fava Bean Dip
Servings: 3 cups
Preparation time: 45 min (5 min if using frozen fava beans)
Ingredients:
●
20 ounces fresh or frozen fava beans, boiled and peeled
●
3 tbsp of fresh lemon
●
¾ tsp ground cumin
●
½ cup fresh Italian parsley, loosely packed
●
1 garlic clove
●
Hot sauce to taste
●
1 tsp salt
●
Pinch of black pepper
Instruction:
1. Blend all the ingredients with 2 tablespoons of water in a food
processor until it is smooth.
Nutrition per 2 tablespoons:
●
17 calories
●
0.2 g fat
●
7.8% calories from fat
●
1.3 g protein
●
2.9 g carbohydrate
●
0.4 g sugar
●
1 g fiber
●
125 mg sodium
●
8 mg calcium
●
0.5 mg iron
●
7.6 mg vitamin C
●
126 mcg beta-carotene
Basil Pesto Spread
Servings: 1½ cups
Preparation time: 5 min
Ingredients:
●
1 cup packed fresh basil leaves
●
2 garlic cloves, chopped
●
1 (12.3-ounce) package firm low-fat silken tofu
●
Kosher salt to taste
●
Black pepper to taste
Instructions:
1. Place the garlic and basil on a food processor and blend it until
it's evenly chopped.
2. Add in the tofu and process it again until smooth.
3. Season the spread as necessary.
Nutrition per 2 tablespoons:
●
12 calories
●
0.3 g fat
●
18.4% calories from fat
●
1.9 g protein
●
0.6 g carbohydrate
●
0.1 g sugar
●
0.1 g fiber
●
172 mg sodium
●
16 mg calcium
●
0.3 mg iron
●
0.5 mg vitamin C
●
63 mcg beta-carotene
Sun-Dried Tomato Spread
Servings: 1¾ cups
Preparation time: 5 min
Ingredients
●
½ cup sun-dried tomatoes
●
2 garlic cloves
●
1 (12.3-ounce) package firm low-fat silken tofu
●
¼ cup loosely packed fresh basil leaves
●
Kosher salt to taste
●
Black pepper to taste
Instructions:
1. To soften the tomatoes. Immerse the pieces in water and let
them stay there for 5-10 minutes. Drain out any excess water.
2. In a food processor, add tomatoes and garlic and process till a
paste is formed. Mix in the basil, tofu, salt, and pepper. Process
everything until smooth.
Nutrition per 2 tablespoons:
●
15 calories
●
0.3 g fat
●
15.4% calories from fat
●
1.9 g protein
●
1.6 g carbohydrate
●
0.8 g sugar
●
0.3 g fiber
●
209 mg sodium
●
0.4 mg calcium
●
mg iron
●
1 mg vitamin C
●
24 mcg beta-carotene
Spinach Dip
Servings: 2½ cups
Preparation time: 25-35 min
Ingredients:
●
1 small onion, quartered
●
4 garlic cloves
●
1 (10-ounce) package frozen chopped spinach, thawed
●
1 (12.3-ounce) package firm low-fat silken tofu
●
1 tbsp lemon juice, freshly squeezed
●
1 tsp ground coriander
●
1½ tsp kosher salt
●
¼ tsp black pepper, freshly ground
●
Pinch of cayenne pepper
Instructions:
1. Preheat the oven to about 3500F.
2. Wrap garlic and onion in foil and bake them for around 30
minutes until they are tender.
3. To remove excess water from spinach, place it on a clean dish
towel and squeeze and twist.
4. In a food processor, add spinach, garlic and onion and process
it till well-chopped. Add the rest of the ingredients and process
everything until a paste forms.
Nutrition per 2 tablespoons:
●
12 calories
●
0.2 g fat
●
17.6% calories from fat
●
1.6 g protein
●
1.3 g carbohydrate
●
0.3 g sugar
●
0.4 g fiber
●
201 mg sodium
●
23 mg calcium
●
0.4 mg iron
●
0.8 mg vitamin C
●
680 mcg beta-carotene
●
0.4 mg vitamin E
Creamy Fruit Smoothie
Serving: 4
Preparation time: 5 min
Ingredients:
●
2 cups plain soy, rice or almond milk
●
1½ cups fresh blueberries
●
1 large banana
●
1 tbsp flax seeds
●
1 tbsp agave nectar
Instructions:
1. Combine every ingredient in a blender and blend everything
until flax seeds are ground.
2. Add ice if you need a frosty drink and serve in a tall glass.
Nutrition per serving (¼ of recipe):
●
158 calories
●
3.4 g fat
●
0.4 g saturated fat
●
18.1% calories from fat
●
5.5 g protein
●
29 g carbohydrate
●
15.9 g sugar
●
4.3 g fiber
●
74 mg sodium
●
173 mg calcium
●
1.9 mg iron
●
8.7 mg vitamin C
●
28 mcg beta-carotene
●
2.1 mg vitamin E
Raspberry Cake
Servings: 2
Preparation time: 1 hr 15 min
Cook time: 30 min
Ingredients:
●
½ cup all-purpose or whole-wheat pastry flour
●
⅛ tsp kosher or sea salt
●
½ tsp baking powder
●
⅛ tsp baking soda
●
tbsp agave nectar
●
¾ tsp apple cider vinegar
●
½ tsp vanilla extract
●
½ tsp vanilla extract
●
5 tbsp soy milk
●
3 tbsp Grand Marnier
●
½ cup + 3 tbsp fresh raspberries
●
1 tsp slivered almonds for garnish
Instructions:
1. Preheat oven to 3500F.
2. Whisk the flour, baking powder, baking soda, and salt in a
bowl. Use a separate bowl to mix vinegar, agave nectar, soy
milk, and vanilla.
3. Combine the dry and wet ingredients and stir. Pour the batter
into a mini cake pan and bake for 30 minutes.
4. Let it cool on a rack for 10 minutes and remove the pan
carefully.
5. Pour the Grand Marnier all over the cake and let it stay for 1
hour at the least.
6. Put ½ cup of raspberries on a saucepan and cook on medium to
low heat. Press them with spoon as they get soft.
7. A liquid forms on the bottom of the pan. Puree it using a
blender. Using a fine mesh strainer to puree it again and
remove seeds.
8. Pour this sauce on the cake and garnish with 3 tablespoons of
raspberries and almonds. Serve the cake as soon as possible.
Nutrition per serving (½ of cake):
●
319 calories
●
1.8 g fat
●
0.2 g saturated fat
●
4.7% calories from fat
●
5.3 g protein
●
63.1 g carbohydrate
●
26.3 g sugar
●
4.3 g fiber
●
383 mg sodium
●
198 mg calcium
●
3.8 mg iron
●
11.2 mg vitamin C
●
5 mcg beta-carotene
●
1.2 mg vitamin E
Baked Apples in Phyllo Dough
Servings: 6
Preparation time: 15 min
Cook time: 30 min
Ingredients:
●
2 Jonathan or Rome apples
●
1 tsp ground cinnamon
●
¼ tsp ground allspice
●
¼ tsp ground cardamom
●
2 tbsp agave nectar
●
2 tbsp raisins
●
15 sheets phyllo dough
Instructions:
1. Core and slice each apple thinly and place them in a bowl.
Preheat the oven to 3500F.
2. In another bowl, combine allspice, cinnamon, and cardamom.
After adding agave nectar, mix them to form a loose paste.
Pour mixture over the apples and coat them well. Then, add
the raisins.
3. Place two sheets of phyllo dough on top of each other. Onto its
center, spoon in ⅙ of the apple mixture. Top and bottom
edges are to be folded over the apples; do the same thing on
two sides. It should form a rectangular packet, which is then
placed with its seam side down in a baking dish. Make a total
of six packets with the remaining apples.
4. Bake for 30 minutes and serve it warm or at room temperature.
Nutrition per serving ( ⅙ of recipe):
●
185 calories
●
0.5 g fat
●
0.1 g saturated fat
●
2.4% calories from fat
●
0 mg cholesterol
●
3.5 g protein
●
42 g carbohydrate
●
10.4 g sugar
●
2.6 g fiber
●
149 mg sodium
●
29 mg calcium
●
2 mg iron
●
2.2 mg vitamin C
●
13 mcg beta-carotene
●
0.1 mg vitamin E
Grilled Peaches with Sweet Balsamic Glaze
Servings: 4
Preparation time: 5 min
Cook time: 30 min
Ingredients:
●
4 ripe peaches, halved and pitted
●
Butter-flavored vegetable oil cooking spray
●
½ cup good quality balsamic vinegar
●
1 tbsp brown sugar
●
1 tbsp lemon juice
●
1 tsp almond extract
●
Fresh mint sprigs
Instructions:
1. Heat the grill to medium high. Coat peach halves using
cooking spray.
2. Place the cut side down and grill them for 5 minutes per side
until the marks start showing and the peach is soft.
3. Prepare the glaze while the peach is sitting. Boil vinegar in a
saucepan over medium heat and boil it until it thickens and is
reduced to half. Add almond extract, sugar, and lemon juice.
4. After removing the peaches from the grill, drizzle it with the
balsamic glaze and garnish using mint sprig.
Nutrition per serving (⅛ of recipe):
●
88 calories
●
0.1 g fat
●
1.2% calories from fat
●
1 g protein
●
20.1 g carbohydrate
●
16.6 g sugar
●
2.6 g fiber
●
15 mg sodium
●
16 mg calcium
●
0.9 mg iron
●
6.7 mg vitamin C
●
524 mcg beta-carotene
●
1 mg vitamin E
Roasted Pepper Bruschetta
Servings: 6
Preparation time: 5 min
Cook time: 45 min
Ingredients:
●
2 red bell peppers
●
2 yellow bell peppers
●
2 tbsp fresh basil, finely chopped
●
2 tbsp balsamic vinegar
●
1 Italian baguette (preferably whole wheat), cut into 12 slices
●
3 large garlic cloves, peeled and cut in half
●
Salt to taste
●
Black pepper to taste
Instructions:
1. Place the bell peppers onto a gas burner and roast it until its
skin is blackened. Place them in a bowl and cover with plastic
wrap. Allow the peppers to cool.
2. Preheat oven to 4000F.
3. Once the peppers are cool, drain the remaining juice and
blackened skin with a paper towel. Slice these into ¼-inch
strips and toss them in a bowl with balsamic vinegar and basil.
Season the peppers as necessary with salt and pepper.
4. On a baking sheet, place bread slices and toast them for 3
minutes on each side. Don’t let the bread turn brown, though.
Immediately after removing the bread from the grill, rub it
with garlic. Place the roasted pepper on top of the bread and
serve it.
Nutrition per serving (2 slices):
●
185 calories
●
1.2 g fat
●
0.3 g saturated fat
●
5.6% calories from fat
●
7.3 g protein
●
37.2 g carbohydrate
●
9.5 g sugar
●
2.2 g fiber
●
502 mg sodium
●
39 mg calcium
●
2.5 mg iron
●
124 mg vitamin C
●
655 mcg beta-carotene
●
0.9 mg vitamin E
Fresh Strawberry Pie
Servings: 8
Preparation time: 20 min
Setting time: 2 hrs
Ingredients:
●
⅓ cup pitted dates
●
1½ tbsp orange juice
●
2 cups coarsely crushed graham cracker crumbs
●
2 tbsp agave nectar
●
1½ cups whole strawberries, hulled
●
1/4 tsp ground cardamom
●
2 cups sliced strawberries
Banana Cashew Cream (Optional):
●
¼ banana
●
¼ cup raw cashews, soaked for at least 6 hours
Instructions:
1. In a food processor, puree the dates and orange juice. Divide
the puree and keep one quarter aside for the filling.
2. Mash graham cracker crumbs and puree together and combine
them entirely. Push the crust into a pie dish (preferably glass).
3. Stir in the whole strawberries, agave nectar, and cardamom.
Add the sliced strawberries and puree to it as well. Spread this
mixture onto the pie dish and refrigerate for 2 hours.
4. Slice the pie after it has completely set. Top each slice with
banana cashew cream if you want. To make the latter, blend
the bananas and cashews with 2 tablespoons of water in a
blender until it turns creamy. Refrigerate the pie till it’s ready
to serve.
Nutrition per serving (⅛ of pie):
●
196 calories
●
2.3 g fat
●
0.4 g saturated fat
●
10.4% calories from fat
●
2.7 g protein
●
44.2 g carbohydrate
●
27.5 g sugar
●
4.3 g fiber
●
132 mg sodium
●
50 mg calcium
●
1.5 mg iron
●
41.5 mg vitamin C
●
7 mcg beta-carotene
●
0.4 mg vitamin E
Chickpeas with Onion and Tomato
Servings: 6
Preparation time: 10 min
Cook time: 25 min
Ingredients:
●
¼ cup vegetable broth
●
1 medium onion, chopped
●
3 plum tomatoes, peeled, seeded, and chopped
●
2 garlic cloves, minced
●
1 bay leaf
●
½ tsp dried oregano
●
1 (15-ounce) can chickpeas, drained and rinsed
●
Kosher or sea salt to taste
●
Freshly ground black pepper to taste
Instructions:
1. Heat broth over medium heat in a skillet and add onion. Let
the mixture cook for 5 minutes. Then, cook tomatoes and
garlic for 3 minutes before adding the oregano and bay leaf.
Reduce heat, cover the skillet, and let it simmer for 15
minutes.
2. Add in salt, pepper, and chickpea and let it cook for another 5
minutes.
Nutrition per serving ( ⅙ of recipe):
●
92 calories
●
1.3 g fat
●
0.1 g saturated fat
●
12% calories from fat
●
4.8 g protein
●
16.2 g carbohydrate
●
1.6 g sugar
●
3.4 g fiber
●
225 mg sodium
●
33 mg calcium
●
1.7 mg iron
●
6.6 mg vitamin C
●
83 mcg beta-carotene
●
0.3 mg vitamin E
Spinach, Beet, and Orange Salad with GingerAgave Dressing
Servings: 4
Preparation time: 20 min
Cook time: 1 hr 20 min
Ingredients:
For the dressing:
●
4 tbsp rice vinegar
●
2 tbsp agave nectar
●
2 tsp paprika
●
2 tsp grated fresh ginger
●
½ tsp chili powder
●
Juice of 1 lime
For the salad:
●
2 small beets, scrubbed and trimmed, stems removed
●
6 cups baby spinach
●
2 medium oranges, peeled and cut into sections
Instructions:
1. Put the paprika, vinegar, agave nectar and chili powder in a
saucepan and boil. Add lime juice and let everything cool.
2. Preheat the oven to 4000F. The beet is sealed in foil and placed
on a baking sheet. Roast it until the beets are tender for
approximately an hour and 20 minutes. Let them cool down,
then peel them under running water. Chop the beets into bitesized wedges.
3. Place the spinach on a platter and add beets and oranges.
Drizzle the dressing over the salad.
Nutrition per serving (¼ of recipe):
●
89 calories
●
0.5 g fat
●
0.1 g saturated fat
●
5% calories from fat
●
2.5 g protein
●
20.6 g carbohydrate
●
13.5 g sugar
●
3.5 g fiber
●
59 mg sodium
●
100 mg calcium
●
2.3 mg iron
●
51.1 mg vitamin C
●
2947 mcg beta-carotene
●
1.5 mg vitamin E
Chocolate Cherry Nirvana
Servings: 4
Preparation time: 5 min
Ingredients
●
2 cups frozen cherries
●
2 bananas
●
1½ cups chocolate soy or rice milk
Instructions:
1. Blend all the ingredients in a blender until smooth.
2. Serve the dessert cold in a small bowl.
Nutrition per serving (¼ of recipe):
●
154 calories
●
1.7 g fat
●
0.3 g saturated fat
●
10% calories from fat
●
3.4 g protein
●
33.8 g carbohydrate
●
23.8 g sugar
●
3.4 g fiber
●
49 mg sodium
●
127 mg calcium
●
0.8 mg iron
●
11.6 mg vitamin C
●
44 mcg beta-carotene
●
0.2 mg vitamin E
Fruit Kabobs with Peach Cream Dip
Servings: 6
Preparation time: 5 min
Ingredients
●
1 cup purple seedless grapes
●
1 cup chopped fresh mango
●
2 oranges, peeled and chopped
●
2 bananas, chopped
●
1 apple, chopped
●
2 (6-ounce) containers low-fat peach-flavored soy yogurt
●
1 tsp vanilla extract
●
2 tsp ground cinnamon
Instructions:
1. Mix the yogurt, cinnamon, and vanilla in a small bowl.
2. Place 8 fruits slices on a skewer and serve with yogurt dip.
Nutrition per serving ( ⅙ of recipe):
●
161 calories
●
1.1 g fat
●
0.2 g saturated fat
●
5.6% calories from fat
●
2.6 g protein
●
38.6 g carbohydrate
●
26.2 g sugar
●
4.5 g fiber
●
2 mg sodium
●
135 mg calcium
●
0.8 mg iron
●
40.2 mg vitamin C
●
183 mcg beta-carotene
●
0.7 mg vitamin E
Chapter 9: 1-Week Sample Menu
Day 1 and 7
Breakfast
●
1 serving Spanish-style scrambler wrap
●
½ cup fresh blueberries
Lunch
●
1 serving cauliflower and sweet potato chowder
●
1 cup fresh spinach tossed with sliced red onion, ½ cup sliced
carrots, and ¼ cup diced strawberries, sprinkled with lemon juice
●
1 small whole-grain roll
Snack
●
1 serving chipotle and tomato salsa
●
1 ounce fat-free baked tortilla chips
Dinner
●
Soba noodles with Chinese vegetables
●
Steamed fresh asparagus, squeeze of lemon
●
½ cup vanilla soy yogurt mixed with ½ sliced banana
Day 2 and 6
Breakfast
●
Creamy rice cereal with gingery blueberries
●
1 cup herbal tea
Lunch
●
Basmati rice burgers with pinto beans
●
½ cup cooked carrots sprinkled with ¼ teaspoon cinnamon and ½
teaspoon lemon juice
●
1 cup fresh arugula tossed with ½ cup sliced oranges, and drizzled
with balsamic glaze
Snack
●
Fruit kabobs with peach cream dip
Dinner
●
Tomatoes stuffed with French lentils
●
½ cup steamed brown rice
●
1 cup torn romaine lettuce tossed with ¼ cup halved cherry
tomatoes, ¼ cup sliced cucumber, and ½ cup red pepper strips,
drizzled with champagne vinegar
Day 3 and 5
Breakfast
●
Vanilla French toast
●
½ cup sliced fresh peaches
Lunch
●
Black bean and corn salad with lime
●
3 whole-wheat breadsticks
●
Field green salad tossed with ¼ cup diced zucchini, 1 small cubed
tomato, and¼ cup shredded carrots
●
1 medium apple
Snack
●
Italian chickpea nibbles
Dinner
●
Quinoa with navy beans and almonds
●
½ cup steamed fresh broccoli florets mixed with ½ cup steamed
cauliflower and topped with 1 tablespoon vegan parmesan cheese
and ¼ teaspoon dried oregano
●
1 small whole wheat roll
●
½ cup fresh cut pineapple
Day 4
Breakfast
●
Banana ginger pancakes
●
1 cup herbal tea
Lunch
●
Black bean tartines
●
Cajun bean soup
Snack
●
Creamy fruit smoothie
Dinner
●
Udon noodles with shiitake and button mushrooms
●
Steamed fresh asparagus, squeeze of lemon
Chapter 10: Meal Prep Tips
●
Meal prep is one the easiest ways to ensure we eat home cooked
healthy meals as opposed to eating out or relying on unhealthy
takeaways. As a vegan, it is easier to meal prep as meat tends to
start rotting if it is not frozen appropriately, whereas a vegan meal
without meat and dairy is easier to store and has a longer shelf life.
●
The idea of meal prepping is to cook bigger batches of food and
storing them in airtight containers and freezing these as per portion,
so you have a home cooked meal ready without having to cook
everyday. Also, you don’t have to eat the same dishes everyday if
you plan each week and make 2 or 3 simple recipes over the
weekend that can be alternated for different meals.
●
Below are some ways to start of your vegan meal prep and to store
it fresh for as long as possible.
●
Choose BPA-free, microwave- and dishwasher-safe containers.
●
If you are cooking bigger batches to last you more than a week,
then seal the meals as per the portion and freeze them in separate
containers.
●
It is recommended to consume food stored in the refrigerator
within 2 to 3 days of cooking it. Otherwise, the best option would
be to deep freeze and just take it out the night before you want to
have it and keep it in the refrigerator.
●
Meats have a high risk of food poisoning than plant-based food
due to the difference in the type of bacteria that thrives in them.
Bacteria thrive better on protein rich foods. Rice and quinoa are
high in protein content; hence, store them carefully. If you are
prepping a quinoa-based salad, keep the rest of the ingredients
separately and quinoa separately and mix it before you consume.
●
Thoroughly reheat the food that you want to have. Never eat
anything that is just warm.
●
Never leave warm food in the refrigerator as it changes the overall
temperature of the refrigerator and thus increases the rate of
spoiling other foods. Let the food cool completely and only then
store it in the refrigerator or freezer as applicable.
●
Frozen leftovers should be defrosted before being consumed. The
best way to do it is to keep the food in the refrigeration overnight
and let it defrost. Don’t let the food sit out on the counter to
defrost, as it will start getting bacteria.
●
Plan out your meals before going to the grocery store and just get
about enough ingredients to cook to avoid wastage.
●
Prepare your own condiments as opposed to store bought stuff for
healthier options.
●
Add sauces, vinaigrettes, and dressing just before consumption
without mixing them together, then store it with the meals.
Conclusion
Everyone has different ideas on what it means to be vegan. Primarily,
vegans are the ones who take care of animal rights just like their own.
Whether it’s for food, entertainment or clothing, veganism is an ethical
practice that focuses on what we owe to each other and the community.
Switching to a vegan diet is quite easy if you stock your refrigerator. The
recipes mentioned in this book would expand your ideas about vegan food.
An increasing number of people are acknowledging the exploitation of
animals and are adopting a plant-based, environmentally friendly focused
food.
The foods suggested in this book are concentrated on new American vegan
cuisine, which is simple to make and depends on local ingredients. Not only
is it environmentally conscientious, but it is also healthy, which makes the
vegan diet a win-win lifestyle choice.
Now it is up to you to think and make the change you want to see.
If you liked this book, please let me know your thoughts by leaving a
short review on Amazon, and thanks again for buying.