Moroccan Sweet Potatoes & Chickpeas 
Serves 2 | True to the sweet-savory flavoring Moroccan cuisine is known for, this easy dish showcases Moroccan flavors using pantry staples, for a quick and satisfying meal. For a complete meal, serve over cooked greens.
1 tsp ground coriander
1 tsp ground cumin
1⁄2 tsp paprika
1⁄4 tsp ground cinnamon
3⁄4 tsp ground ginger
3 sweet potatoes, skinned and diced
1 15-oz can chickpeas, drained and rinsed
juice of 1 lemon
lemon wedges for garnish
CHEF’S NOTE: Diced butternut squash is a fine substitution when it’s in season, though the bake time may be longer, roughly 30 to 45 minutes. Bake squash by itself first, then add chickpeas toward the end of the baking cycle.
Preheat oven to 375°F. Line a large cookie sheet with parchment paper and set aside.
Mix the spices together in a small bowl, whisking to combine, and set aside.
Rinse sweet potatoes under cold water and transfer to a large mixing bowl.
Pour half the spice mixture over the top and mix with your hands until well coated.
Transfer sweet potatoes to a cookie sheet, making sure there is no overlap, and set aside.
Rinse chickpeas under cold water, then transfer to the mixing bowl and cover with remaining spices.
Mix with your hands until well combined and transfer to the cookie sheet.
Bake sweet potatoes and chickpeas for 10 to 15 minutes, or until sweet potatoes are fork-tender.
Halfway through, give the chickpeas a good shake so they turn over. You want the chickpeas to be golden and slightly crisp.
Squeeze lemon over sweet potatoes and chickpeas before serving. Serve over cooked greens with additional lemon wedges.
NUTRITIONAL INFORMATION 
532 Calories, 3.2g Fat, 111.7g Carbohydrates, 19.8g Fiber, 19.5g Sugars, 16.9g Protein
Serves 2 | The garbanzo bean goes to Italy! Serve these Italian-flavored chickpeas over cooked pasta (or spaghetti squash for a low-carb option) or cooked greens, or on fresh whole-wheat Italian bread!
1 8-oz can tomato sauce
2 tsp Italian seasoning
1 tsp onion powder (granulated)
1 tsp garlic powder (granulated)
dash of black pepper
pinch of salt (optional)
hot sauce
1 15-oz can chickpeas, drained and rinsed
agave nectar or sugar, to taste (optional)
In a skillet (yes, a skillet!) whisk tomato sauce and seasonings, including a few drops of hot sauce.
Turn heat to medium-low and gently heat.
Once thoroughly warm, taste. If it’s too acidic, add a drop of agave nectar or pinch of sugar (all tomato sauces are slightly different).
Add chickpeas, stirring to coat the chickpeas with the tomato sauce.
Reduce heat to low and continue to cook for a few minutes, stirring occasionally to incorporate the chickpeas with the sauce.
Once the chickpeas are warm and start to take on a little color from the tomato sauce, serve.
NUTRITIONAL INFORMATION 304 Calories, 4g Fat, 56.7g Carbohydrates, 11.3g Fiber, 6g Sugars, 12.4g Protein
Serves 2 | Chicken tikka masala is a popular comfort food in Britain, known for its rich, creamy tomato sauce with hints of lemon and coriander. I’ve recreated the flavorful dish here, using chickpeas and silken tofu instead of yogurt.
6 oz silken tofu
1 tbsp fresh lemon juice
2 tsp ground cumin
1 tsp paprika
1⁄2 tsp onion powder (granulated)
1⁄2 tsp garlic powder (granulated)
1⁄4 tsp ground cinnamon
1⁄4 tsp ground ginger
1⁄2 tsp garam masala
1⁄8 tsp turmeric for color (optional)
1 8-oz can tomato sauce
cayenne powder or hot sauce, to taste
salt and pepper, to taste
1 15-oz can chickpeas, drained and rinsed
minced cilantro for garnish
cooked brown rice, as desired
Blend tofu with lemon juice, adding water as necessary until it reaches a creamy consistency.
In a medium saucepan, whisk spices, through turmeric, with tomato sauce.
Cover and heat over low until just warm, about 5 minutes.
Stir in blended tofu, whisking to combine.
Add cayenne powder or hot sauce (such as Tabasco, not Sriracha) to taste, plus salt and pepper to taste.
Add chickpeas and continue to heat over low until chickpeas are warm.
Garnish with cilantro and serve over rice. An additional dollop of yogurt on top is also delicious.
CHEF’S NOTE: For a soy-free version and one-pot meal, use plain coconut- or rice-based vegan yogurt (preferably unsweetened) instead of the silken tofu and lemon juice.
NUTRITIONAL INFORMATION (WITHOUT RICE) 347 Calories, 3.4g Fat, 64.3g Carbohydrates, 12g Fiber, 12.1g Sugars, 17.7g Protein
Serves 2 | Black beans, those found in the Caribbean or Mexico, are soaked for 18 hours before cooking and then slow-cooked all day. Here I’ve shortened the process down to about 15 minutes, without sacrificing any of the flavor. For a complete meal, serve with a side of rice and a crisp salad or pico de gallo.
1 small sweet onion, diced
2 garlic cloves, minced
1 to 2 tsp minced fresh ginger
1 tsp chili powder
1⁄2 tsp ground cumin
dash of paprika
dash of ground cinnamon
1 15-oz can black beans, undrained
hot sauce or cayenne powder, to taste
fresh lime juice and zest, to taste (optional)
salt and pepper, to taste
CHEF’S NOTE: A few dashes of ground ginger may be substituted for the fresh ginger.
Line a skillet with a thin layer of water and sauté onion, garlic, and fresh ginger over high heat until onion is translucent and most of the water has cooked off, about 2 minutes.
Add chili powder, cumin, a light dash of paprika, and a very light dash of cinnamon, stirring to coat everything.
Continue to cook for about a minute, until fragrant and most of the liquid has cooked off. Add beans (with juices) and stir to combine.
Reduce heat to low and mash beans well with a fork or potato masher a few times. You still want some whole and half beans and not a refried consistency. It will look very soupy—don’t be alarmed.
Crank the heat up to high and bring to a boil.
Once boiling, reduce heat to medium-high and cook for 10 minutes. If it’s popping, cover for a few minutes, until it cooks down and stops popping. Stir the beans every minute or so, taking care to scrape the bottom and lift the beans. After 10 minutes the mixture should have significantly reduced. It may still be a little soupy, that is all right—it will thicken as it cools—but if it’s really soupy, cook longer.
Add hot sauce (or cayenne powder) and lime juice and zest to taste. Season with salt and pepper and serve.
NUTRITIONAL INFORMATION 191 Calories, 0.5g Fat, 30.4g Carbohydrates, 6.2g Fiber, 1.6g Sugars, 9.1g Protein
Serves 2 | Sure, canned refried beans are easy, but you just can’t top the taste of homemade. The little effort required is so worth it: these beans are fantastic. I daresay this recipe single-handedly made me forsake all other beans and declare the pinto my favorite.
1 small onion, finely diced
1 tsp ground cumin
1⁄2 tsp chili powder
3 dashes of paprika
1 15-oz can pinto beans, undrained
salt and pepper, to taste
Line a skillet with a thin layer of water and sauté onion over high heat until translucent and most of the water has cooked off.
Add cumin, chili powder, and paprika, stirring to coat the onion, then add beans with their juices and stir to combine.
Reduce heat to low and mash beans well using a fork or potato masher. It will look very soupy—don’t be alarmed.
Crank the heat up to high and bring to a boil.
Once boiling, reduce heat to medium and simmer for 10 minutes. If the beans start popping and splashing, cover for a few minutes, then uncover. Stir every minute or so, scraping along the bottom to lift beans. After 10 minutes the liquid should have significantly reduced. It’s all right if it’s still a little soupy—it will thicken as it cools. However, if it’s really soupy, cook longer.
Add salt and pepper to taste, then serve.
NUTRITIONAL INFORMATION 216 Calories, 0.4g Fat, 41.7g Carbohydrates, 15.7g Fiber, 4.8g Sugars, 13.7g Protein
Serves 4 (8 slices) | I don’t remember liking meatloaf as an omnivore, but I can’t get enough of it as a vegan. Serve with mashed potatoes, green beans, Roasted Baby Carrots and Everyday Mushroom Gravy.
1 c instant oats
1 8-oz pkg tempeh, shredded, using a cheese grater
1 small onion, finely chopped
4 tbsp ketchup
2 tbsp yellow mustard
2 tbsp low-sodium soy sauce
2 tbsp nutritional yeast
1 tbsp Italian seasoning
1⁄2 tsp browning sauce (optional)
CHEF’S NOTE: I really like veggie-flavored tempeh here, but any tempeh you have on hand should do.
Preheat oven to 350°F.
Grease a standard bread pan and set aside.
Mix all ingredients together and let rest for 5 minutes.
Transfer to the bread pan and pack it down tightly, making sure it gets into the corners.
Bake for 25 to 35 minutes, or until firm and golden.
Let cool for 10 minutes before trying to pry it out and cutting slices. The longer you wait, the better it will hold. For best presentation: turn the loaf upside down onto a plate and pat the pan hard until the loaf slides out.
Smother with gravy and serve.
Make Ahead 
This meatloaf reheats nicely but also makes for a great leftovers sandwich.
CHEF’S NOTE: For easy mashed potatoes, cube 1 large brown potato (skins optional) and boil until fork-tender. Drain and beat with an electric mixer. Add several dashes of onion powder and garlic powder plus a splash of nondairy milk and beat again, adding more liquid as necessary to achieve the right consistency. Taste, adding more garlic or onion, plus salt and pepper to taste. Alternatively, forgo the spices and add a squirt or two of Dijon mustard.
NUTRITIONAL INFORMATION (2 SLICES) 210 Calories, 8.7g Fat, 21.4g Carbohydrates, 2.9g Fiber, 4.8g Sugars, 15.6g Protein
Serves 2 | Also called Santa Maria Barbecue Beans, Pinquito Beans are basically baked beans with a Mexican twist. For a complete meal, serve with a side of rice such as Arroz Amarillo and a salad or cooked greens.
1 small sweet onion, finely diced
3 garlic cloves, minced
1 14-oz can diced tomatoes, undrained
1 c Enchilada Sauce
1 tbsp yellow mustard
1⁄2 tsp chili powder
light brown or raw sugar (optional)
1 15-oz can pinto beans, drained and rinsed
Line a medium pot with a thin layer of water and sauté onion and garlic over high heat until onion is translucent, about 2 minutes.
Add tomatoes (with juices), Enchilada Sauce, mustard, and chili powder, stirring to combine.
Bring to a boil for a minute, then taste, adding a little sugar if the tomato is too acidic or you prefer a sweeter baked bean.
Add beans, cover, and simmer for 10 minutes. Serve warm or cold.
CHEF’S NOTE: Pinquito Beans are traditionally made with pinquito beans (hence the name). Since pinquito beans are fairly hard to come by, I’ve substituted pinto beans, which I like better anyhow.
NUTRITIONAL INFORMATION 293 Calories, 0.7g Fat, 59.2g Carbohydrates, 20.9g Fiber, 16.4g Sugars, 17.4g Protein
Makes 4 | I think I lived off chicken tenders in college and I’ve wanted to replicate them for eons. I finally got around to doing it when I was writing this cookbook and now I’m sorry I waited so long!
1 15-oz can chickpeas, drained and rinsed
1 tsp Poultry Seasoning Mix
2 tbsp + 1 tsp No-Chicken Broth Powder
1 tsp Dijon mustard
1 tbsp Vegan Mayo
1 tsp low-sodium soy sauce
1⁄3 cup vital wheat gluten
3 tbsp water
CHEF’S NOTE: A word of caution: do not substitute boullion for the No-Chicken Broth Powder as your tenders will come out too salty.
Preheat oven to 350°F.
Line a cookie sheet with parchment paper and set aside.
In a mixing bowl, mash beans with a fork until no whole beans are left. You want it mostly like refried beans.
Mix all ingredients together except gluten and water, until well combined.
Add gluten and water and mix.
Knead a few times with your hands and then let rest for a few minutes.
Divide dough into 4 equal parts using your hands and shape each into a thin, long, oval shape (like a chicken breast).
Bake for 10 minutes, flip, bake for 10 more minutes, and repeat both cycles, baking for a total of 40 minutes. Be careful not to burn: once they are firm and a nice golden brown, they are done.
CHEF’S NOTE: I love eating leftovers cold on a sandwich with barbecue sauce or “Honey” Mustard.
NUTRITIONAL INFORMATION (1 TENDER) 186 Calories, 1.7g Fat, 28.9g Carbohydrates, 6g Fiber, 0g Sugars, 15g Protein
Makes 4 | These bean cakes capture traditional Cuban flavors and finish with a refreshing lime cream sauce. Since they’re so easy and effortless to make, you’ll be hooked on them in no time. The refreshing Lime Crème dressing is compliments of my dear friend Jane, who rules at all things lime-flavored.
1 15-oz can black beans, drained and rinsed
1⁄4 c loosely packed fresh cilantro, chopped
1 tbsp ketchup
1 tsp garlic powder (granulated)
1 tsp onion powder (granulated)
1⁄2 tsp chili powder
1⁄2 tsp ground cumin
1⁄2 tsp dried oregano
2 tbsp Vegan Mayo
2 tbsp cornmeal
Preheat oven to 350°F. Grease or line a cookie sheet with parchment paper and set aside.
In a mixing bowl, mash beans with a fork so that no whole beans are left but the mixture is not mushy and pureed like refried beans. Add cilantro, ketchup, spices, and Vegan Mayo and mix together.
Then add 1 tablespoon cornmeal and mix. If it’s still slightly sticky to the touch, add another 1 teaspoon to 1 tablespoon of cornmeal. Try not to exceed 2 tablespoons of cornmeal, as it will dry the patties out.
Shape mixture into 4 patties (slightly smaller than a medium-size burger) using your hands.
Bake for 10 minutes, flip, and bake for 5 minutes more. Bake a third time for 5+ minutes. The patties should have a lightly crisp outside, but still be relatively soft, like crab cakes. You also don’t want to overcook or your cakes will dry out.
Serve cakes with a dollop of Lime Crème.
NUTRITIONAL INFORMATION (1 CAKE) 111 Calories, 0.3g Fat, 18.2g Carbohydrates, 3.1g Fiber, 1.9g Sugars, 5.2g Protein
Makes 5 | Pictured on previous page and here | One of the things I love most about tofu is how universal it can be. Add some oyster mushrooms and kelp for a fishy flavor, and voilà! Tofu that tastes like crab. This is my vegan version of Maryland’s famous crab cake—except it’s baked, not fried.
1 lb extra-firm tofu
3 celery stalks, shredded or minced
11⁄4 c oyster mushrooms, coarsely chopped
4 tbsp Vegan Mayo
1 tsp onion powder (granulated)
1⁄2 tsp garlic powder (granulated)
3⁄4 c instant oats
1 tsp kelp
1 tbsp low-sodium soy sauce
1 tbsp Old Bay seasoning
1⁄4 tsp black pepper
juice of 1 to 2 lemon wedges
Press the tofu for 20 minutes, if possible. Shred tofu using a cheese grater or the shredding blade on a food processor. Transfer to a large mixing bowl.
Shred celery or mince by hand, and chop mushrooms.
Combine all ingredients through pepper together using your hands. Mix for at least a few minutes, particularly if you shredded the tofu with a cheese grater, so the strands break down. You want the mixture to be very crumbly, almost like cottage cheese.
Set aside and let rest while oven preheats to 350°F. Taste, adding more Old Bay or kelp if desired to get a fishier or spicier taste. Lightly grease a cookie sheet or line with parchment paper.
Pack some of the mixture firmly into a wide 1⁄2-cup measuring cup, then transfer molded cake to a cookie sheet. Repeat, until you have 5 cakes. If you don’t have a wide measuring cup, just use your palm to lightly smoosh down the patty and shape into a round crab cake.
Squeeze the juice from a lemon wedge or two over the patties before baking. (You can also spray briefly with oil spray if you are worried about them drying out.)
Bake for 25 to 35 minutes, until outside is golden brown and crisp. Make Remoulade and lightly smear on each cake.
NUTRITIONAL INFORMATION (1 CAKE, WITHOUT SAUCE) 78 Calories, 1.3g Fat, 7.7g Carbohydrates, 1g Fiber, 2.1g Sugars, 8.8g Protein
Makes 8 | A contestant on Top Chef made Cajun chickpea cakes during an episode and I thought, “Oooh! That sounds delightful!” and set out to make my own. These cakes, which were featured on Happyherbivore.com back in 2009, remain one of my favorite go-to meals, since they’re made with cheap pantry staples and are complemented by just about any side of veggies.
1 15-oz can chickpeas, drained and rinsed
2 tbsp Vegan Mayo
1 tbsp Poultry Seasoning Mix
1 tbsp chili powder
1 tbsp tamari
1 tbsp fresh lime juice
1⁄4 tsp garlic powder (granulated)
1⁄4 tsp onion powder (granulated)
1⁄4 tsp paprika
1⁄4 tsp liquid smoke
1⁄8 tsp cayenne powder
1⁄4 c chickpea flour
Smoky Cajun Mayo (optional)
Preheat oven to 350°F.
Line a cookie sheet with parchment paper and set aside.
Place chickpeas in a food processor and pulse about 10 times, until they are coarsely chopped but not pureed (you can also try this with a fork).
Transfer chickpeas and all remaining ingredients to a mixing bowl and stir to combine.
Roll 8 balls, then spray lightly with cooking spray.
Place balls 4 inches apart on the cookie sheet and flatten gently with the palm of your hand.
Lightly respray the cakes and sprinkle with additional salt if desired.
Bake for 12 to 15 minutes, until thoroughly warm and a bit crispy.
Serve with Smoky Cajun Mayo or another condiment or sauce.
CHEF’S NOTE: Low-sodium soy sauce may be substituted for the tamari and white whole-wheat flour may be substituted for the chickpea flour, though the chickpea flour is preferable.
NUTRITIONAL INFORMATION (1 CAKE) 95 Calories, 1.2g Fat, 17.4g Carbohydrates, 3.9g Fiber, 1.2g Sugars, 4.4g Protein
Makes 5 | A black-eyed pea got into a tussle with a crab cake during Mardi Gras. Or something like that.
2 tbsp Creamy Cajun Mustard
1 15-oz can black-eyed peas, drained and rinsed
1 celery stalk, minced
2 tbsp ketchup
1 tsp onion powder (granulated)
1 tsp Cajun Seasoning
1⁄4 tsp black pepper
2 tbsp instant oats
Prepare Creamy Cajun Mustard and set aside.
Preheat oven to 350°F.
Lightly grease a cookie sheet or line with parchment paper and set aside.
Mash beans with a fork so no whole beans are left, but still some half beans. You don’t want it too chunky, but you also don’t want the consistency of refried beans.
Mix beans with all remaining ingredients, except oats, until well combined, then add oats.
Shape into 5 small patties (slightly smaller than a veggie burger) and place on cookie sheet.
Bake for 10 minutes, flip, and bake for 7 minutes more. Repeat a third time if necessary, checking after 5 minutes. The cakes should have a slightly crisp outer shell, but should still be soft in the middle (think crab cakes).
Serve with a little spread (smear) of Creamy Cajun Mustard on each cake.
CHEF’S NOTE: Rolled oats may be substituted for instant oats if you chop them up in your food processor first.
NUTRITIONAL INFORMATION (1 CAKE) 99 Calories, 1.4g Fat, 14.2g Carbohydrates, 2.8g Fiber, 0.9g Sugars, 4.7g Protein
Indian Spiced Chickpeas & Kale
Serves 2 | I’m one of those vegans that could eat kale three times a day—I freely admit that. I don’t know when it happened, I didn’t always eat kale so obsessively, but I can’t ever seem to get enough of it. Indian food also happens to be one of my favorite cuisines to cook—and eat—so it makes sense that I blended these two faves in a quick weeknight meal.
2 c kale, chopped
2 garlic cloves, minced
1⁄4 c tomato sauce
1 tbsp water or broth
1⁄2 tsp ground cumin
1⁄4 tsp ground coriander
1⁄8 tsp ground ginger
pinch of salt
1 c cooked chickpeas
1⁄8 to 1⁄4 teaspoon garam masala (optional)
few dashes of garlic powder (granulated) (optional)
Steam kale until it’s bright green and slightly softer, about 3 to 5 minutes. Set kale aside on a plate.
Combine garlic through salt in a skillet and cook over medium heat for 5 minutes.
Add chickpeas and stir to coat, adding another tablespoon water if necessary.
Cook until warm.
Remove from heat and stir in garam masala and set aside for a few minutes.
Plate kale and sprinkle generously with garlic powder (optional). Top with chickpeas and serve.
CHEF’S NOTE: I prefer to use an electric steamer to steam my kale, but you can line a large pot with a thin layer of water, bringing it to a boil, add kale and cover until it’s bright green, stirring once or twice to promote even cooking.
NUTRITIONAL INFORMATION 166 Calories, 1.8g Fat, 32.1g Carbohydrates, 6.3g Fiber, 1.3g Sugars, 7.8g Protein
