Broccoli & Red Pepper Stir-Fry 
Serves 2 | This stir-fry reminds me of the Chinese beef-and-broccoli takeout favorite, but without the beef. It comes together quickly and the sauce is to die for.
2 c water
2 tbsp low-sodium soy sauce
2 tbsp nutritional yeast
2 tbsp Dijon mustard
1⁄2 tsp garlic powder (granulated)
1⁄2 tsp onion powder (granulated)
1⁄2 tsp ground ginger
1 tsp Vegan Worcestershire Sauce
1 head broccoli, chopped into florets
1 tsp cornstarch
1 red bell pepper, seeded and sliced
cooked brown rice, as desired
In a small bowl, whisk water with low-sodium soy sauce, nutritional yeast, Dijon mustard, spices and Vegan Worcestershire Sauce.
Pour half into a skillet and bring to a boil.
Add broccoli and cook over high heat for a few minutes, until the broccoli turns bright green and the sauce has mostly cooked off.
Whisk cornstarch into remaining broth until well combined and then pour over broccoli.
Add bell peppers and continue to cook over high heat until the broccoli is dark green, the bell peppers are tender but still crisp, and the sauce has reduced down but is not completely evaporated (you want a good bit of sauce).
Spoon broccoli and bell pepper over cooked brown rice and drizzle with remaining sauce.
NUTRITIONAL INFORMATION (WITHOUT RICE) 
189 Calories, 2.5g Fat, 33.1g Carbohydrates, 12.5g Fiber, 8.5g Sugars, 15.8g Protein
Serves 2 | Bringing quinoa into this stir-fry adds a nice serving of protein and also cuts the total cook time in half.
1⁄2 c quinoa
1 c water
1 c vegetable broth
1 tbsp yellow miso
2-inch piece fresh ginger, minced, divided
1 tbsp rice vinegar
1 tsp low-sodium soy sauce
pinch of red pepper flakes
a few drops of agave nectar
8 oz shiitake mushrooms, sliced (optional)
1 red bell pepper, seeded and sliced
6 oz snap peas
2 baby bok choy, chopped
CHEF’S NOTE: For presentation place a small mound of cooked quinoa on two plates, then add stir-fry veggies on top and drizzle with remaining cooking liquid.
In a small pot, combine uncooked quinoa with water, cover, and bring to a boil. Once boiling, reduce heat to low and continue to cook until water has been absorbed and quinoa is cooked, about 15 minutes.
Meanwhile, line a large skillet or pot with a thin layer of broth. Add miso, half of the ginger, rice vinegar, low-sodium soy sauce, red pepper flakes, and a few drops of agave nectar; whisk to combine.
Cook over high heat for a minute or two, until ginger is fragrant and sauce is boiling. Add mushrooms and cook for another minute.
Add remaining broth and bell pepper and continue to cook until bell peppers start to soften, about 3 minutes. Add remaining ginger and snap peas, stirring to combine.
Reduce heat to medium, add bok choy, and cover.
Continue to cook for a few minutes, then stir again. Keep cooking until bell peppers and bok choy are cooked, but still crisp (think al dente).
Meanwhile, taste sauce, adding a dab more miso or low-sodium soy sauce if necessary (some miso brands are saltier than others).
NUTRITIONAL INFORMATION 357 Calories, 4.7g Fat, 63.9g Carbohydrates, 11.9g Fiber, 12.5g Sugars, 16.7g Protein
Pineapple Tempeh Teriyaki Stir-Fry 
Serves 3 | Pineapple juice gives this tempeh teriyaki stir-fry a bit of an island or Hawaiian feel to it.
1 8-oz pkg tempeh
1⁄4 c teriyaki sauce
1 c pineapple juice
1 onion, sliced
1 green bell pepper, seeded and sliced
1 red bell pepper, seeded and sliced
1 tbsp cornstarch
1 tbsp low-sodium soy sauce
cooked brown rice, as desired
crushed pineapple (optional)
CHEF’S NOTE: Adding a little ginger really makes the pineapple sparkle in this dish. You can add ground ginger to the marinade or sprinkle it over top.
Cut tempeh into slices roughly the size of your finger.
Mix teriyaki sauce with pineapple juice and marinate tempeh overnight or for several hours (putting it together before work, for instance).
Line a skillet with a thin layer of water and sauté onion and peppers over high heat until onion is soft and translucent and peppers are al dente (just barely softened). Transfer to a plate or bowl and set aside.
Add tempeh plus a little of the marinade to line the skillet and cook over medium heat until the tempeh pieces are warm and most of the liquid has cooked off, about 3 minutes.
Meanwhile, whisk cornstarch with the remaining marinade.
Once tempeh is warm, pour marinade over the top, stirring to combine.
Raise heat to high and let the sauce thicken, stirring occasionally for a minute or two.
Taste. If it’s too sweet, add 1 tablespoon of low-sodium soy sauce, or to taste.
Stir to combine again, then stir in peppers and onion.
Serve over brown rice, and, if desired, garnish generously with crushed pineapple.
NUTRITIONAL INFORMATION (WITHOUT RICE) 264 Calories, 8.5g Fat, 32.6g Carbohydrates, 2.5g Fiber, 16.7g Sugars, 17.3g Protein
Serves 2 | Living in the Caribbean has really turned me on to cooking with—and eating!—fresh ginger. Here I’ve paired it with baby bok choy, one of my favorite vegetables and one of the most underutilized. Serve this dish over cooked quinoa, whole-wheat couscous, or brown rice. You can also toss in a few shelled edamame (soybeans) for a boost of protein.
1 bunch green onions, sliced in half
2 baby bok choy, quartered
1 red bell pepper, seeded and sliced
1 cup vegetable broth, divided
3 garlic cloves, minced
pinch of red pepper flakes
1 tbsp low-sodium soy sauce
3 tsp minced fresh ginger
Cut the dark green parts and root end off the green onions, slicing the remaining white and light green parts in half lengthwise. Chop the bottom off the bok choy, then quarter it lengthwise. Set aside onions and bok choy aside with sliced red pepper.
Pour 1⁄3 cup of the vegetable broth into a large skillet.
Add garlic, pinch of red pepper flakes, and low-sodium soy sauce.
Bring to a boil over high heat and sauté garlic for 2 minutes.
Add green onions and cook for another minute, then add another 1⁄3 cup of broth and ginger, and cook another minute or two.
Add bell peppers, bok choy, and remaining broth.
Turn heat to medium and continue to cook until veggies are cooked but still fairly crisp, then serve.
NUTRITIONAL INFORMATION 106 Calories, 1.3g Fat, 19.6g Carbohydrates, 7g Fiber, 5.6g Sugars, 8.7g Protein
Serves 2 | I really love bell peppers, especially in a stir-fry. They immediately improve the presentation with their beautiful color, and their delicate flavor always adds a sweet complexity. However, it’s the sauce in this dish that’s the real star. For a complete meal, add 1 cup adzuki beans or cubed tofu.
3 garlic cloves, minced
1 shallot, finely diced
1-inch piece fresh ginger, minced
2 tbsp low-sodium soy sauce
1⁄4 tsp ground coriander
1⁄4 tsp ground cumin
pinch of red pepper flakes
3 bell peppers, seeded and sliced
cooked brown rice, as desired
Line a skillet with 1⁄2 cup of water.
Sauté garlic, shallot, and ginger over high heat for a minute, then stir in low-sodium soy sauce and spices.
Add bell peppers and continue to cook until peppers are fork-tender but still crisp (al dente), adding more water as necessary. (You want a sauce to line the skillet).
Serve over warm brown rice.
CHEF’S NOTE: 2 to 3 tablespoons finely diced red onion can be used in place of the shallot.
NUTRITIONAL INFORMATION (WITHOUT RICE) 87 Calories, 0.8g Fat, 17g Carbohydrates, 4.6g Fiber, 8.6g Sugars, 3.5g Protein
Serves 2 | Pictured on following page | I don’t know what it is about white mushrooms, but I can’t pass them up in the grocery store even when I know I have some on hand already. Since mushrooms tend to accent my recipes rather than star in them, I decided to create this stir-fry that focuses on the mushrooms and their unique texture. For a complete meal, add edamame or cubed tofu.
1 c vegetable broth, divided
2 tbsp low-sodium soy sauce
1 tsp rice vinegar
1 to 2 tbsp sweet red chili sauce
pinch of red pepper flakes (optional)
1-in piece ginger, minced
3 garlic cloves, minced
8 oz white mushrooms, sliced
1 red bell pepper, seeded and sliced
8 oz snap peas
cooked brown rice, as desired
Line a skillet with a thin layer of broth and stir in low-sodium soy sauce, rice vinegar, red chili sauce, and optional red pepper flakes.
Add ginger and garlic and sauté until fragrant, about 1 minute.
Add mushrooms and sauté until they start to soften, another minute or so.
Add bell pepper and snap peas and continue to sauté until al dente (cooked but still crisp), adding remaining broth halfway through.
Serve over rice or tossed with noodles.
NUTRITIONAL INFORMATION (WITHOUT RICE) 97 Calories, 0.7g Fat, 16.9g Carbohydrates, 5.5g Fiber, 7.3g Sugars, 7g Protein
Serves 4 | Chinese take-in! Serve this classic dish over brown rice with broccoli or a mixture of bell peppers, onions, carrots, and pineapple cooked in additional sauce for that real Chinese takeout feel.
1 8-oz pkg tempeh
2 tbsp rice vinegar
2 tbsp low-sodium soy sauce
2 tbsp ketchup
1⁄2 tsp ground ginger
agave nectar, to taste
1 tsp cornstarch
1⁄2 c water
hot sauce, to taste
Cut tempeh into thin, short strips, but not so thin they break and fall apart easily. (It’s better to be too thick than too thin.) This should yield about 13 slices; set aside.
In a small bowl or measuring cup, whisk rice vinegar, low-sodium soy sauce, ketchup, and ginger together.
Taste, adding a few drops of agave nectar as desired for a sweeter sauce.
Whisk in cornstarch and water and set aside.
Line a large skillet with a thin layer of water and a splash of hot sauce. Bring to a boil.
Once boiling, add tempeh, trying not to overlap if possible and continue cooking, flipping tempeh strips over a few times, until most (but not all) of the liquid has cooked off.
Reduce heat to medium and add sauce over the top.
Continue to cook, flipping pieces gently to ensure they are evenly coated, until the sauce reduces and thickens into a loose glaze (not to the point where it’s a gloopy Jell-O).
CHEF’S NOTE: I really like to use veggie tempeh here, as opposed to plain “soy” tempeh.
NUTRITIONAL INFORMATION (4 STRIPS) 129 Calories, 6.1g Fat, 8.6g Carbohydrates, 1.9g Sugars, 2.5g Fiber, 11.2g Protein
Serves 2 | This curry is so quick to make and an excellent use for leftover canned pumpkin. For a complete meal, serve over cooked brown rice and add in some chickpeas or cubed tofu for a bit of protein.
1 head cauliflower, chopped into florets
3⁄4 c canned pure pumpkin
3⁄4 c vegetable broth
2 tsp mild curry powder
1⁄2 tsp ground cumin
1⁄4 tsp ground ginger
light dash of paprika
pinch of salt
CHEF’S NOTE: For a rustic texture and nutty flavor, roast cauliflower for 35 to 40 minutes at 420°F instead of steaming.
Steam cauliflower florets until just fork-tender.
In a small saucepan, whisk pumpkin with broth, 2 teaspoons of curry powder, cumin, ginger, paprika, and salt.
Gently warm over low heat and taste, adding more curry powder if desired. (I find some curries are hotter and more potent than others.)
Add more salt to taste, if necessary, and toss sauce with cooked cauliflower until the florets are well coated.
CHEF’S NOTE: You can add smooth peanut butter or, for a low-fat option, peanut flour, to taste, 1 teaspoon at a time, to make Peanut Pumpkin Curry.
CHEF’S NOTE: A light dash of cinnamon or pumpkin pie spice helps bring out the pumpkin flavor if you want it extra “pumpkin-y.”
NUTRITIONAL INFORMATION 88 Calories, 1.3g Fat, 16.3g Carbohydrates, 6.7g Fiber, 6.5g Sugars, 5.8g Protein
Serves 2 | Gobi Palak translates as “cauliflower spinach,” which is exactly what this dish is. It’s a delicious yellow split-pea-and-spinach dish with cauliflower that presents beautifully and requires very little effort to pull together. For a fuller meal, pair with cooked brown rice, whole-wheat roti, or naan.
3 c vegetable broth, divided
1 tbsp ketchup
pinch of red pepper flakes
1 c dried yellow split peas
1 tsp garam masala
1⁄2 tsp turmeric
1⁄2 tsp ground cumin
1⁄4 tsp ground ginger
1 tsp prepared yellow mustard
2 c cauliflower florets
4 c baby spinach
salt and pepper, to taste
CHEF’S NOTE: Fresh or frozen cauliflower florets may be used.
In a large pot, combine 2 cups of broth with ketchup and red pepper flakes and bring to a boil on high heat. Add uncooked split peas, cover, and bring to a boil again.
Once boiling, reduce the heat to low and simmer for 45 minutes to 1 hour, or until most of the liquid has evaporated and the split peas are softer, but not mushy (al dente).
Mix in the remaining spices and mustard, stirring to combine, then add the cauliflower and remaining 1 cup of broth. Cover, turn the heat to high again, and bring to a boil.
Reduce heat to low and continue to cook, stirring occasionally to make sure the cauliflower gets coated with the cooking liquid (the cauliflower should turn yellow).
Once the cauliflower is fork-tender, but not mushy or falling apart, turn the heat off completely and add the spinach, using a spatula to gently stir and incorporate. After a few strokes, the spinach will start to wilt and turn a deeper green. Continue to stir until it has cooked down and is fully incorporated.
Cover and let rest for a few minutes to allow the flavors to merge. Season with salt and pepper.
NUTRITIONAL INFORMATION 446 Calories, 3.8g Fat, 71.2g Carbohydrates, 29.3g Fiber, 13.3g Sugars, 35.6g Protein
Serves 2 | Saag is a traditional North Indian spinach dish that is usually served as a side. Here I’ve made saag into a meal on its own by pairing it with hearty chickpeas (chana). For a complete meal, serve with cooked brown rice, whole-wheat roti, or naan.
1 small onion, diced
4 garlic cloves, minced
1-inch piece fresh ginger, minced
1⁄4 c tomato sauce
1 tsp ground coriander
1⁄2 tsp ground cumin
1 tsp garam masala
1⁄4 tsp turmeric
1⁄8 tsp ground cardamom (optional)
1 15-oz can chickpeas, drained and rinsed
3⁄4 tsp mild yellow curry powder
6 c baby spinach, rinsed
salt and pepper, to taste
Tofu Yogurt (optional)
CHEF’S NOTE: Like heat? Add cayenne with initial spices.
Line a large pot with a thin layer of water and bring to a boil.
Add onion, garlic, and fresh ginger.
Continue to cook over high heat until onion starts to become translucent, about 3 minutes.
Add tomato sauce, coriander, cumin, garam masala, turmeric, and cardamom, if using.
Stir to coat the onion mixture. Add a splash of water if necessary—you want there to always be a good bit of sauce.
Add chickpeas and mix again.
Reduce heat to low and cook, stirring to coat the chickpeas, for a minute or so.
Mix in curry powder, stirring to combine.
Add another splash of water, if necessary, and spinach. Stir the spinach around until it turns dark green and wilty.
Add salt and pepper to taste and serve with a dollop of Tofu Yogurt, if desired.
CHEF’S NOTE: 2 teaspoons of ground ginger may be substituted for fresh. Add with other spices during cooking.
NUTRITIONAL INFORMATION (WITHOUT YOGURT) 493 Calories, 0.4g Fat, 15.9g Carbohydrates, 1.9g Fiber; 9.6g Sugars, 2.5g Protein
