Main Dish Favorites: Veganized
This chapter contains all of my favorite main dishes, vegan-ized. Burgers, pasta, meatballs, burritos—you name it, it’s here. All of these dishes are loaded with flavor and texture and are simple to make; what’s more, most are gluten free. Enjoy these main dishes with your family or cook them for yourself and have leftovers galore. There’s nothing better than leftovers!
6 servings
This recipe was inspired by my favorite vegan chef and author of Veganomincon, Isa Chandra Moskowitz. I love her spaghetti and meatballs but wanted to make a gluten-free version, so this is what I came up with. This is refined enough for grown-ups, but it even passes at the kids’ table!
1 pound gluten-free spaghetti (prepared according to package directions)
2 15-ounce cans kidney beans, drained and rinsed
½ cup cooked brown rice
½ cup yellow onion, tiny dice
2 cloves garlic, grated
2 tablespoons extra virgin olive oil
2 tablespoons Braggs Aminos
2 tablespoons tomato paste
1 tablespoon vegan Worcestershire sauce
½ teaspoon oregano
½ teaspoon thyme
¼ teaspoon basil
¼–½ cup gluten-free bread crumbs (Glutino brand is good)
1 recipe of Charlie’s Tomato Sauce Marinara
Cook pasta according to package. In the meantime, puree the beans and rice in a food processor bowl until combined but some small pieces of the beans remain. Scrape into a large bowl and set aside. Add the onion, garlic, 1 tablespoon of the olive oil, Braggs, tomato paste, Worcestershire sauce, oregano, thyme, and basil. Mix well with a spoon or your hands to combine. Add the bread crumbs and mix well, using your hands, kneading until doughy. Roll into small walnut-size balls.
Heat the remaining tablespoon of olive oil in a nonstick skillet over medium heat and brown the “meatballs” on the skillet. Serve on top of spaghetti with a generous serving of marinara sauce.
CHEF’S TIP
Vegan Worcestershire is made without anchovies. Most health food stores carry it, but if you can’t find it, regular Worcestershire will do (unless you are a strict vegan).
Per Serving: Calories 700, Total Fat 13g, Saturated Fat 2g, Cholesterol 0mg, Sodium 1360mg, Carbohydrate 130g, Fiber 21g, Protein 23g
Korean-Style Tempeh Tacos with Red Dijon Slaw
Makes 4–6 tacos
Instead of the traditional Mexican-flavored tacos, these tacos have a Korean flair. I think you will like their savory bite, along with the crispiness of the Dijon slaw. These are really yummy served with a dollop of guacamole on top.
2 tablespoons extra virgin olive oil or sesame oil
1 8-ounce package tempeh, crumbled
3 tablespoons vegan Worcestershire sauce
2 tablespoons tomato paste
2 tablespoons sesame seeds
2 tablespoons apple cider vinegar
1 tablespoon agave nectar
4–6 organic corn tortillas
Red Dijon Slaw
½ small head red cabbage, finely shredded
¼ cup thinly sliced red onion
¼ cup sliced almonds
Dressing
2 tablespoons Dijon mustard
1 shallot, finely diced
1 teaspoon agave nectar
4 tablespoons red wine vinegar
3 tablespoons extra virgin olive oil
Sea salt and pepper, to taste
Over medium heat in a large skillet, heat enough olive oil to lightly coat the bottom of the pan. Place the crumbled tempeh in the pan and cook until brown, stirring frequently. In the meantime, in a small bowl, whisk the Worcestershire sauce, tomato paste, sesame seeds, apple cider vinegar, and agave nectar. Pour over the tempeh and let it cook about 3 to 4 minutes or until the sauce is absorbed into the tempeh.
For the slaw and dressing: Put the cabbage, onion, and almonds in a medium-size bowl. Whisk or blend the dressing ingredients together and pour over the slaw. Stir well to combine. Season with salt and pepper.
To assemble the tacos: Place a spoonful of the tempeh mixture on the taco shell and top with the Dijon slaw. Add guacamole if desired.
CHEF’S TIP
Nuts are best eaten raw, but sometimes they are more flavorful when lightly toasted. To toast, heat a skillet over medium heat and put the nuts in the pan in a single layer. Toast until lightly brown, but keep an eye on them, as they will burn quickly. You can do this with any type of nut or seed.
Per Serving: Calories 210, Total Fat 11g, Saturated Fat 2g, Cholesterol 0mg, Sodium 140mg, Carbohydrate 20g, Fiber 2g, Protein 9g. Red Dijon Slaw: Calories 40, Total Fat 2g, Saturated Fat 0g, Cholesterol 0mg, Sodium 15mg, Carbohydrate 5g, Fiber 2g, Protein 2g. Dressing: Calories 70, Total Fat 7g, Saturated Fat 1g, Cholesterol 0mg, Sodium 120mg, Carbohydrate 3g, Fiber 0g, Protein 0g
Soba Noodle Stir-Fry in Creamy Cashew Sauce
4 servings
Whenever I make a stir-fry, I love to cut up the veggies first and put them into glass bowls so I have them handy when I start to sauté. Don’t overcook the veggies; you want them to still be crisp and bright!
Cashew Sauce
3 tablespoons cashew butter
3 tablespoons brown rice vinegar
3 tablespoons warm water
2 tablespoons Braggs Aminos
1 tablespoon agave nectar or maple syrup
1 tablespoon sesame oil
2 teaspoons arrowroot powder
Soba Noodle Stir-Fry
10 ounces cooked buckwheat soba noodles
1 tablespoon coconut oil
2 garlic cloves, minced
1 tablespoon freshly grated ginger
½ teaspoon red pepper flakes
1 shallot, thinly sliced
1 cup shredded cabbage or bok choy
1 red bell pepper, deseeded and thinly sliced
1 cup broccoli florets
½ cup cashews, lightly toasted
To make the sauce, blend all of the ingredients in a blender until smooth and set aside. Cook the soba noodles according to package directions. Drain and set aside.
In a large sauté pan or wok, heat the coconut oil over medium-high heat and sauté the garlic, ginger, red pepper flakes, and shallot until soft. Add the cabbage, red pepper, and broccoli, and sauté for 5 minutes until slightly soft but still crisp. Toss in the noodles, cashew sauce, and cashews and sauté for a few minutes or until sauce thickens. Serve immediately.
Per Serving: Calories 280, Total Fat 12g, Saturated Fat 4.5g, Cholesterol 0mg, Sodium 260mg, Total Carbohydrate 36g, Fiber 4g, Protein 9g. Cashew Sauce: Calories 130, Total Fat 9g, Saturated Fat 1.5g, Cholesterol 0mg, Sodium 400mg, Carbohydrate 9g, Fiber 0g, Protein 2g. Soba Noodle Stir-fry: Calories 280, Total Fat 12g, Saturated Fat 4.5g, Cholesterol 0mg, Sodium 260mg, Carbohydrate 36g, Fiber 4g, Protein 9g
6 servings
This healthier Shepherd’s Pie is just as tasty as the classic comfort food .It’s wonderful topped with my Savory Golden Mushroom Gravy.
Tempeh Veggie Filling
2 tablespoons extra virgin olive oil, plus extra for drizzling
1 medium yellow onion, diced
2 garlic cloves, minced
2 cups sliced mushrooms
2 tablespoons balsamic vinegar
2 stalks celery, diced
2 carrots, peeled and diced
2 8-ounce packages tempeh, crumbled
1 teaspoon thyme
1 teaspoon oregano
1 teaspoon coriander
3 tablespoons Worcestershire sauce
1 tablespoon arrowroot powder
½ cup vegetable broth
1 15-ounce can kidney beans, drained and rinsed
1 cup frozen peas
1 cup frozen sweet corn
Mashed Topping
3 pounds red potatoes or Yukon gold potatoes, cut into ½-inch cubes
1/3 cup unsweetened coconut creamer or unsweetened plain almond milk
1 teaspoon sea salt
2 tablespoons Earth Balance or extra virgin olive oil
Put the potatoes in a large pot and add water, about 2 inches above the potatoes. Bring to a boil and simmer on low for about 20 minutes until very tender. Drain and put them back into the pot. Add the creamer, salt, and Earth Balance, and mash well using a potato masher or hand mixer. Set aside.
Preheat the oven to 425 degrees F and lightly grease a casserole dish with olive oil or coconut oil and set aside.
To make the filling, heat the oil in a skillet over medium heat and sauté the onion, garlic, and mushrooms until soft. Add the vinegar and cook down for a few minutes; add the celery and carrots, cooking until the carrots are tender but still a bit crisp. Stir in the tempeh and add the thyme, oregano, coriander, and Worcestershire sauce.
Dissolve the arrowroot in the broth and add to the pan with the beans. Cover and lower the heat. Cook for about 10 minutes at a simmer so the flavors meld and the sauce thickens. Stir occasionally so the tempeh does not stick to the pan. Remove the lid and add the peas and corn. Replace the lid and let it cook for about 2 minutes until the peas and corn are just defrosted but still crisp.
Pour the tempeh and veggie mixture into the casserole dish. Spread the mashed potato mixture on top of the veggie mixture and drizzle a little bit of olive oil on top. Bake for about 35 minutes, or until golden and bubbly. Remove from the oven and allow to cool for at least 10 minutes before serving. Scoop out into heaping servings.
Per Serving: Mashed Topping: Calories 200, Total Fat 5g, Saturated Fat 0.5g, Cholesterol 0mg, Sodium 1230mg, Carbohydrate 36g, Fiber 4g, Protein 4g. Tempeh Veggie Filling: Calories 340, Total Fat 14g, Saturated Fat 2.5g, Cholesterol 0mg, Sodium 240mg, Carbohydrate 38g, Fiber 7g, Protein 22g
Pad Thai in Peanut Coconut Sauce
4–6 servings
Pad Thai is a favorite Asian dish for many of my clients. This gluten-free version has a twist: coconut milk in the sauce, which adds depth and creaminess. You can use any type of sprouts, but mung bean sprouts are the norm. Feel free to throw in any other veggies you like, such as broccoli or edamame beans.
Peanut Coconut Sauce
½ cup crunchy peanut butter
3 tablespoons fresh-squeezed lime juice
1 cup coconut milk
½ teaspoon ground ginger
1 tablespoon tomato paste
2 tablespoons maple syrup
1 teaspoon red chili pepper flakes
1 teaspoon toasted sesame oil
2 tablespoons Braggs Aminos
3 tablespoons rice vinegar
Pad Thai
12 ounces rice noodles, medium width or fettuccine style (gluten-free)
1 tablespoon sesame oil
3 garlic cloves, minced
½ medium red onion, thinly sliced
1 red bell pepper, deseeded and thinly sliced
½ cup shredded carrots
½ cup thinly cut (lengthwise) snow peas
1 cup mung bean sprouts
¼ cup crushed peanuts
5 green onions, white parts only, cut thinly lengthwise
¼ cup chopped cilantro
To make the sauce, whisk or blend all of the ingredients together until smooth. Set aside.
Cook the pasta according to the package directions. Drain and rinse with cold water.
Heat the sesame oil in a wok or large skillet over medium heat. Add the garlic and sauté for 1 minute; then add the onion, red bell pepper, carrots, and snow peas. Sauté until soft, but still crisp. Add the pasta and sauce and sauté for 3 to 4 minutes or until the sauce thickens and the dish is heated through. Remove from the heat and stir in the bean sprouts. Serve immediately and top with the crushed peanuts, green onions, and cilantro.
Per Serving: Calories 520, Total Fat 25g, Saturated Fat 10g, Cholesterol 0mg, Sodium 340mg, Total Carbohydrate 67g, Fiber 5g, Sugars 8g, Protein 11g. Peanut Coconut Sauce: Calories 520, Total Fat 25g, Saturated Fat 10g, Cholesterol 0mg, Sodium 340mg, Carbohydrate 67g, Fiber 5g, Protein 11g
8 burgers
One of my Greek clients told me about the awesome tomato “burgers” his mom used to make, so I had to come up with my own version. I made these for him, and he was transported right back to Greece and his mama’s kitchen. These burgers are light, flavorful, and loaded with fiber and protein. They won’t leave you feeling heavy and bogged down like an American burger can.
2 15-ounce cans white beans or cannellini beans, drained and rinsed
1 tablespoon extra virgin olive oil, plus more for browning
1 medium yellow onion, finely diced
3 garlic cloves, minced
¾ teaspoon sea salt
¼ teaspoon white pepper
1 teaspoon dried oregano
1 teaspoon dried basil
½ cup quartered or halved cherry tomatoes
¾ cup gluten-free bread crumbs
2 teaspoons lemon juice
2 flaxseed eggs
Mash the beans in a food processor bowl while still maintaining some bits of bean. Scrape into a large bowl.
Heat the olive oil in a skillet over medium heat and sauté the onion and garlic until soft. Add the salt, pepper, oregano, basil, and tomatoes. Cook down until the tomatoes are mushy but still maintain their form. Add this to the mashed beans, and then add the bread crumbs, lemon juice, and flaxseed eggs. Using your hands, mash the mixture together until well combined. If the mixture is too wet, let it sit for about 10 minutes or add a touch more bread crumbs. Form into patties and brown on both sides in a skillet greased with olive oil. Serve on sprouted grain or gluten-free bread with baby greens, tomatoes, pickles, and onion.
Per Serving: Calories 170, Total Fat 4g, Saturated Fat 0.5g, Cholesterol 0mg, Sodium 340mg, Carbohydrate 25g, Fiber 6g, Protein 10g
3 servings
Gluten free, vegan, and oh so good! This healthier and lighter version of mac and cheese is a favorite in many kitchens. I love to add veggies like steamed broccoli or green peas to it for even more nutritional bang.
8 ounces gluten-free brown rice elbows or shells
1½ cups plain, unsweetened So Delicious Coconut Milk or Almond Milk
½ cup nutritional yeast
½ teaspoon sea salt
¼ teaspoon garlic powder
½ teaspoon onion powder
¼ teaspoon dry mustard
¼ teaspoon smoked paprika, plus more for garnish
Pinch cayenne pepper
1 tablespoon tahini
Pinch black pepper
2 tablespoons extra virgin olive oil or Earth Balance (soy free)
1 tablespoon brown rice flour
Cook the pasta al dente. Drain and set aside. Blend the coconut milk, yeast, salt, garlic powder, onion powder, mustard, paprika, cayenne, tahini, and pepper together in a blender.
In a saucepan over medium heat, put in the olive oil and heat through. Stir in the brown rice flour and continue stirring to make a roux (a flour paste). Add the pasta and sauce mixture and cook, stirring, until the mixture boils and thickens. If the sauce is too thick, add more coconut milk; if it’s too thin, add a little more rice flour. If you like a more vibrant sauce, add a touch more dry mustard and garlic or onion powder. Top with a dash of smoked paprika and serve immediately!
Per Serving: Calories 500, Total Fat 16g, Saturated Fat 1.5g, Cholesterol 0mg, Sodium 480mg, Carbohydrate 76g, Fiber 11g, Protein 18g
8 fillets
These fillets are gluten-free and delicious and great with the Lemon Dill Aioli Dipping Sauce.
2 tablespoons extra virgin olive oil or coconut oil, plus more for pan-frying
1 medium yellow onion, diced
2 garlic cloves, minced
5 scallions, white part only, thinly sliced
1 teaspoon dried thyme
½ teaspoon dried marjoram
½ teaspoon dried oregano
½ teaspoon dried basil
2 15-ounce cans chickpeas, drained and rinsed, or 3 cups cooked
1 cup cooked brown rice
½ teaspoon garlic powder
½ teaspoon onion powder
½ teaspoon dry mustard powder
1 tablespoon Braggs Aminos or soy sauce
½ cup gluten-free bread crumbs
¼ teaspoon lemon zest (optional)
Lemon Dill Aioli Dipping Sauce
1 tablespoon freshly chopped dill
¼ cup Vegenaise (grapeseed or soy free)
2 teaspoons lemon juice
1 teaspoon lemon zest
1 clove garlic, finely minced
Heat 1 tablespoon of the olive oil in a skillet over medium heat. Sauté the onion, garlic, and scallions until translucent and soft. Add the thyme, marjoram, oregano, and basil. Stir to release the flavor of the herbs. Sauté for a few more minutes and then transfer to a large bowl.
In a food processor cup, combine the chickpeas and the rice. Process until well combined. Transfer to the bowl with the sautéed onions, garlic, and scallions. Add the garlic powder, onion powder, mustard powder, Braggs, the remaining tablespoon of olive oil, the bread crumbs, and the lemon zest, if using. Using your hands, mix well to combine all of the ingredients into a “dough.” Form the mixture into 8 “fillets” or patties. If baking, heat the oven to 400 degrees F, place the fillets on an oiled baking sheet, and spray with olive oil. Bake until brown (approximately 20 minutes), flipping halfway through. You can also brown the fillets in a nonstick skillet with olive oil.
To make the sauce, whisk or stir all of the ingredients together in a small bowl and serve as a dipping sauce for the fillets.
Chef’s Tip
These fillets are also great served with my Savory Golden Mushroom Gravy.
Per Serving: Calories 220, Total Fat 7g, Saturated Fat 1g, Cholesterol 0mg, Sodium 150mg, Carbohydrate 32g, Fiber 8g, Protein 9g. Lemon Dill Aioli Dipping Sauce: Calories 45, Total Fat 4.5g, Saturated Fat 1g, Cholesterol 0mg, Sodium 40mg, Carbohydrate 1g, Fiber 0g, Protein 0g
6 servings
My grandmother used to make the best meat loaf in the world, made from a mixture of pork, beef, and spices. This version is plant-based and made with lentils, brown rice, and veggies, so it has a lot of fiber, protein, and nutrients. It’s one of my favorites to make at holiday time, and even the meat eaters love to have a slice!
¾ cup cooked brown rice
2 cups cooked Du Puy or French lentils
Tomato Glaze
1 8-ounce can tomato paste
3 tablespoons Braggs Aminos or low-sodium tamari
1 tablespoon agave nectar
¼ teaspoon liquid smoke
1 tablespoon garlic, minced
3 tablespoons extra virgin olive oil
1 cup diced onion
1 cup mushrooms, stems removed and coarsely chopped
2 stalks celery, diced
4 carrots, peeled and diced
1 tablespoon vegan Worcestershire sauce
½ teaspoon mustard powder
2 flaxseed eggs
1 tablespoon arrowroot powder
1 cup gluten-free bread crumbs
Cook the brown rice and lentils per package directions. Set aside to cool (these can also be prepared the day before and stored in the refrigerator overnight if you are short on time).
To make the glaze: In a small bowl, whisk together the tomato paste, 2 tablespoons of the Braggs, the agave nectar, liquid smoke, and garlic. Set aside. Preheat the oven to 350 degrees F. Grease a loaf pan with olive oil or coconut oil and set aside.
Heat 1 tablespoon of olive oil in a large skillet over medium heat and sauté the onions for approximately 5 minutes or until soft. Add the mushrooms and sauté until soft. Transfer to a small bowl.
Add the remaining 2 tablespoons of olive oil to the skillet and sauté the celery and carrots together over low heat until semi-tender but still a bit crisp.
In a food processor, pulse the rice and lentils together until combined and somewhat smooth. Transfer to a large bowl.
In the food processor, pulse the cooked celery and carrots, Worcestershire sauce, remaining 1 tablespoon of Braggs, mustard powder, flaxseed eggs, arrowroot, and 1/3 cup of the tomato glaze until well combined. Add this mixture to the rice and lentil mixture. Fold in the sautéed onion mixture and bread crumbs. Use your hands to mix the ingredients into a doughlike consistency.
Press the mixture into the prepared loaf pan and cover with the remaining tomato glaze, spreading evenly. Cover with foil and bake for 30 minutes. Uncover and bake for an additional 15 minutes until the top is brown. Remove from the oven and cool for 15 minutes before serving.
CHEF’S TIP
If you cannot find Du Puy lentils, you can use regular green lentils for this dish; they are a bit mushier, so you may need extra gluten-free bread crumbs.
Per Serving: Calories 310, Total Fat 12g, Saturated Fat 2g, Cholesterol 0mg, Sodium 990mg, Total Carbohydrate 41g, Fiber 10g, Sugars 14g, Protein 11g. Tomato Glaze: Calories 310, Total Fat 12g, Saturated Fat 2g, Cholesterol 0mg, Sodium 990mg, Carbohydrate 41g, Fiber 10g, Protein 11g
6 –8 fajitas
Fajitas are almost everyone’s favorite, and these are simple to make. I love to serve them with a side of rice and black beans for even more flavor and nutrients. Throw in any veggie combo you want, but I’ve found this combination works the best for my taste.
1 tablespoon extra virgin olive oil
½ large yellow onion, thinly sliced
1 large Portobello mushroom, thinly sliced
½ red bell pepper, deseeded and thinly sliced
½ green bell pepper, deseeded and thinly sliced
½ large zucchini squash, cut into ½-inch strips
1 teaspoon cumin
½ teaspoon oregano
2 teaspoons chili powder
2 tablespoons freshly chopped cilantro
Juice of one lime
Sea salt, to taste
6–8 organic yellow or blue corn soft tortillas
Salsa and guacamole (optional)
Heat the olive oil in a large skillet over medium heat and sauté the onion and mushroom. Cook for a few minutes until the onion is soft and the mushroom has released its juices. Add the bell pepper, squash, cumin, oregano, chili powder, and cilantro. Stir well to incorporate. Cover the skillet to let the veggies steam for about 5 to 7 minutes, stirring occasionally. Remove from the heat, squeeze the lime on top, and season with salt, to taste. Serve on the tortillas with a dollop of my Cashew Ricotta Cheeze and salsa and guacamole, if preferred.
Per Serving: Calories 80, Total Fat 2.5g, Saturated Fat 0g, Cholesterol 0mg, Sodium 25mg, Carbohydrate 14g, Fiber 3g, Protein 2g
8 servings
This healthy version will taste just you’re like eating Grandma’s Italian ziti!
2 cups Cashew Ricotta Cheeze (recipe follows)
1 pound brown rice ziti or penne, cooked al dente
1 recipe of Charlie’s Tomato Sauce Marinara
1 10-ounce bag organic, frozen chopped spinach, thawed in a colander for drainage
Cashew Ricotta Cheeze
2 cups cashews, soaked for 4 hours
½ teaspoon onion powder
½ teaspoon garlic powder
½ teaspoon mustard powder
¼ cup nutritional yeast flakes, plus more for topping
1 teaspoon lemon juice
½ teaspoon sea salt
Filtered water
Preheat the oven to 450 degrees F. Drain the water from the cashews. Place all of the ingredients for the Cashew Ricotta Cheeze in a blender cup with just enough water to barely cover. Blend until very smooth. This mixture should be fairly thick, but if it’s too thick, add more water. Pour into a bowl.
To assemble ziti: Pour the cooked ziti noodles into a large bowl. Ladle in the marinara sauce until well covered. Stir to coat. If you like more sauce, add more. Add 1½ cups of the Cashew Ricotta Cheeze and the thawed spinach and stir to incorporate. You can always add more cheeze if you want a “cheesier” dish. Combine with the noodles and put the mixture into a lightly oiled casserole dish. Ladle more sauce on top to cover. Sprinkle with additional nutritional yeast flakes to lightly coat. Cover with foil and bake for 30 minutes until heated through. Remove from the oven and let it cool for 5 to 10 minutes before serving.
CHEF’S TIP
This raw vegan cheese can also be made with a combination of cashews and macadamia nuts for an even creamier texture! It’s great to use as a topping for fajitas or burritos. Make an extra batch to keep in the fridge for dipping . . . or whatever.
Per Serving: Calories 460, Total Fat 20g, Saturated Fat 3.5g, Cholesterol 0mg, Sodium 810mg, Carbohydrate 60g, Fiber 11g, Protein 17g . Cashew Ricotta Cheese: Calories 100, Total Fat 8g, Saturated Fat 1.5g, Cholesterol 0mg, Sodium 50mg, Carbohydrate 6g, Fiber 1g, Protein 4g
6 burritos
Who doesn’t love a big fat burrito? These are great to make and freeze so you can take them on trips or in the car. If you’re using gluten-free tortillas, it’s best to roll them made to order, as they tend to fall apart if stored too long.
1 cup quinoa or brown rice
2 tablespoons extra virgin olive oil
1 red bell pepper, deseeded and sliced into thin strips
1 yellow bell pepper, deseeded and sliced into thin strips
1 medium red onion, thinly sliced into half moons
2 teaspoons ground cumin
1 tablespoon chili powder blend
½ teaspoon sea salt
1 15-ounce can fire-roasted or regular diced tomatoes
1 15-ounce can organic black beans
1 package (6) gluten-free or sprouted grain tortillas
¼ cup Chipotle Cashew Cheeze Sauce
Avocado and salsa (optional)
½ cup Chile Ranchero Sauce
Cook the quinoa or brown rice according to package directions and set aside. Heat the olive oil in a large skillet and sauté the peppers and onions until soft, about 5 to 7 minutes. Add the cumin, chili powder blend, and sea salt, and continue cooking for 2 more minutes, stirring to incorporate all of the spices with the peppers and onions. Add the tomatoes and stir to mix. Lower the heat and cover, cooking for about 5 to 7 minutes, until the peppers are really soft. Remove from the heat and pour into a large bowl. Add the beans and brown rice to the mixture and stir well to combine.
To assemble burritos: Heat the tortilla shell over a low open flame on the stove to soften or place in oven wrapped in foil at 250 degrees F until warm. Place the tortilla on a flat surface. Add 1 scoop of the pepper and onion mixture to the bottom one-third of the tortilla. Top with the Chipotle Cashew Cheeze and the avocado and salsa, if using, and roll. Serve with Chile Ranchero Sauce on top!
Per Serving: Calories 410, Total Fat 12g, Saturated Fat 1g, Cholesterol 0mg, Sodium 700mg, Carbohydrate 60g, Fiber 11g, Protein 15g
4 servings
You really won’t miss the tuna in this vegan version of tuna salad. It’s made with chickpeas, which, when ground in a food processor to a flaky consistency, kind of resemble our finned friend. If you can’t find grapeseed Vegenaise (such as Follow Your Heart brand), any vegan mayo will be fine. I love to serve this on a bed of greens or roll it up in a gluten-free tortilla with some lettuce.
2 15-ounce cans chickpeas, drained and rinsed
1 small red onion, diced
3 scallions, thinly sliced
2 tablespoons capers
1 tablespoon fresh chopped dill or 1 teaspoon dried
¼ cup chopped walnuts or sliced almonds
3 tablespoons grapeseed Vegenaise
1 tablespoon Dijon mustard
2 teaspoons apple cider vinegar
Sea salt and pepper, to taste
Using a food processor fitted with the S-blade, grind the chickpeas to small flaky pieces. Add to a bowl with the remaining ingredients and mix well using a large spoon. Season with salt and pepper.
Per Serving: Calories 410, Total Fat 16g, Saturated Fat 2g, Cholesterol 0mg, Sodium 290mg, Carbohydrate 52g, Fiber 14g, Protein 17g
4 servings
This is a great salad to serve on a bed of lettuce as an entrée at lunch. It’s packed with protein, fiber, and flavor. It’s also one of my favorites to take on a picnic or to use to make tea sandwiches for a party.
1 8-ounce package tempeh, diced into ¼-inch cubes
1 15-ounce can chickpeas
2 celery stalks, diced
½ small red onion, diced
1 green apple, diced
2 tablespoons chopped dried cranberries or currants
2 teaspoons curry powder
½ teaspoon sea salt
2 tablespoons rice wine vinegar
2 tablespoons Vegenaise (Follow Your Heart brand is best) or any vegan mayonnaise
Steam the tempeh for 7 to 8 minutes in a steamer basket or in a small amount of water in a pot with a tight-fitting lid. Mash the chickpeas with a fork or food processor. Put into a large mixing bowl. Remove the tempeh from the stove and let cool. Once cool, add it to the chickpeas. Combine with the remaining ingredients and stir well to incorporate all of the flavors.
CHEF’S TIP
Steaming tempeh helps to get rid of some of the bitterness it can have when uncooked.
Per Serving: Calories 330, Total Fat 13g, Saturated Fat 2.5g, Cholesterol 0mg, Sodium 360mg, Carbohydrate 37g, Fiber 8g, Protein 18g
Fresh Pesto, Tomato, and Zucchini Pasta
4 servings
2 tablespoons olive oil
3 cloves garlic, diced
1 medium red onion, diced
1 pound brown rice fusilli pasta, cooked according to package instructions
2 medium zucchini, cut into quarters and diced
1 cup chopped mushrooms
1 teaspoon dried oregano
1 teaspoon dried thyme
4 Roma tomatoes, diced
1 15-ounce can fire-roasted diced tomatoes
¼ cup Cilantro Pesto (recipe follows)
Cilantro Pesto
2 large bunches of cilantro, stems removed (about 3 cups, loosely packed)
¼ cup pine nuts
2–3 whole garlic cloves
½ lemon, juiced
3 tablespoons extra virgin olive oil
Sea salt and pepper, to taste
In a skillet, heat the olive oil over medium heat. Add the garlic and onion. Cook until translucent. Add the zucchini, mushrooms, oregano, and dried thyme and cook until slightly brown. Add the Roma tomatoes and the canned tomatoes and cover for about 5 minutes so that the tomatoes reduce down.
To make the pesto: Combine the cilantro, pine nuts, and garlic in a food processor and blend until the ingredients begin forming a paste. Scrape the sides of the bowl as necessary. Add the lemon juice and blend more. While the motor is running, drizzle in the olive oil, along with the salt and pepper, and process until smooth and creamy. Add additional oil if necessary.
Add the pesto to the zucchini mixture and stir to combine. Serve immediately over the pasta.
Per Serving: Calories 600, Total Fat 14g, Saturated Fat 1.5g, Cholesterol 0mg, Sodium 280mg, Carbohydrate 101g, Fiber 14g, Protein 18g. Cilantro Pesto: Per Serving: Calories 170, Total Fat 17g, Saturated Fat 2g, Cholesterol 0mg, Sodium 20mg, Carbohydrate 4g, Fiber 2g, Protein 2g
Quinoa and Currant Stuffed Bell Peppers
8 servings
These are the perfect mix of spicy and sweet. They make a great meal when served with a large, leafy green salad. This is also an awesome dish to take to a small dinner party or potluck.
2 tablespoons extra virgin olive oil
1 medium yellow onion, diced
2 celery stalks, diced
2 cloves garlic, minced
2 teaspoons cumin
1 teaspoon coriander
¼ teaspoon cayenne pepper
2 cups chopped baby spinach
1 28-ounce can fire-roasted diced tomatoes
1 teaspoon sea salt
1 15-ounce can black beans
¼ cup currants
2 tablespoons nutritional yeast
¾ cup quinoa
2 cups water
4 large yellow or red bell peppers, cut in half lengthwise and deseeded
Preheat the oven to 350 degrees F. Fill a baking dish with about 1 inch of water. Heat the olive oil in a saucepan over medium heat. Add the onion, celery, and garlic, and cook about 5 minutes or until soft. Add the cumin, coriander, and cayenne, and stir to combine and release the flavor of the spices. Stir in the spinach and let it wilt. Add the tomatoes and salt. Cook for about 5 minutes or until most of the liquid has evaporated. Stir in the black beans, currants, nutritional yeast, quinoa, and 2 cups of water. Bring to a boil and then reduce the heat to medium low; cover and simmer for 20 minutes or until the quinoa is tender.
Fill each half pepper with about three-quarters cup of the quinoa mixture and place in the baking dish. Cover with foil and bake for one hour. Uncover and bake about 10 minutes more, or until the tops of the stuffed peppers are browned. Remove from the oven and let the peppers sit for 5 minutes before serving.
CHEF’S TIP
If you don’t have quinoa on hand, any grain will do for this dish.
Per Serving: Calories 230, Total Fat 5g, Saturated Fat 0.5g, Cholesterol 0mg, Sodium 540mg, Carbohydrate 37g, Fiber 9g, Protein 9g
Karma Burgers with Chipotle Mayo
6–8 burgers
These veggie burgers are the biggest hit with my clients. I make them by the dozen for their freezers! I love to eat one on a sprouted grain roll with a dollop of Chipotle Mayo (recipe below), pickles, agave ketchup, and avocado. Double the batch and wrap them individually for your freezer. These babiesare good karma!
½ red bell pepper, deseeded and cut into chunks
½ medium red or yellow onion, cut into chunks
2 cups baby spinach leaves
½ bunch cilantro
¾ cup cooked brown rice
1 15-ounce can chickpeas, drained and rinsed
1 teaspoon chili powder
2 tablespoons tomato paste
½ teaspoon sea salt
1½–2 cups gluten-free bread crumbs
Extra virgin olive oil for browning
Chipotle Mayo (¼ cup)
¼ cup grapeseed Vegenaise (such as Follow Your Heart)
¼ teaspoon chipotle chili powder
½ teaspoon agave nectar
Using a food processor, puree the pepper, onion, spinach, and cilantro until well combined into a liquid. Scrape into a medium-size bowl. In a food processor, puree the brown rice and chickpeas together into a paste, then add to the bowl containing the veggie mixture. Add the chili powder, tomato paste, and salt. Stir together to mix well (I love to use my hands to make sure all the ingredients are combined really well). Add the bread crumbs and combine until mixture sticks together. If the burgers feel too wet, add a touch more bread crumbs. Form into patties and cook on a skillet with olive oil over medium heat until browned on both sides.
For the Chipotle Mayo: Stir the ingredients together in a small bowl.
Per Serving: Calories 150, Total Fat 5g, Saturated Fat 1g, Cholesterol 0mg, Sodium 520mg, Carbohydrate 20g, Fiber 4g, Protein 6g. Chipotle Mayo: Per Serving: Calories 90, Total Fat 9g, Saturated Fat 1.5g, Cholesterol 0mg, Sodium 85mg, Carbohydrate 2g, Fiber 0g, Protein 0g
6 servings
This dish is an enchilada casserole, or an enchiladarole, which I know will be one of your favorites. Feel free to freeze half if you can’t finish the whole tray in one sitting. The combination of the Chipotle Cashew Cheeze Sauce, corn tortillas, and Chile Ranchero Sauce will transport you right to Mexico!
1 medium yellow onion, diced
1 green bell pepper, deseeded and diced
2 garlic cloves, minced
1 tablespoon extra virgin olive oil
1 8-ounce package tempeh, crumbled
2 teaspoons cumin
1 teaspoon chili powder
2 tablespoons nutritional yeast, plus more for dusting
1 tablespoon Braggs Aminos or low-sodium tamari
1½ cups diced Roma tomatoes
2 teaspoons lime juice
¼ cup water
1 large garnet yam, peeled and cut into ¼-inch cubes
2 15-ounce cans black beans, drained and rinsed
1 package (12) organic soft corn tortillas
3 cups Chile Ranchero Sauce
1½ cups Chipotle Cashew Cheeze Sauce
Preheat the oven to 350 degrees F. In a large skillet over medium heat, sauté the onion, green pepper, and garlic in olive oil until soft. Add the tempeh, cumin, chili powder, nutritional yeast, and Braggs. Stir to combine well and cook for about 2 to 3 minutes. Add the tomatoes, lime juice, water, and yam. Cover with a lid, and cook about 15 minutes until the yam is soft and the liquid is reduced. Uncover and add the black beans. Stir to combine and cook for approximately 2 more minutes, or until the beans are heated through.
To assemble casserole: Ladle the Chile Ranchero Sauce in a thin layer on the bottom of a casserole dish. Line with four to six corn tortillas. Pour the tempeh mixture on top of the tortillas. Scoop ¾ cup of Chipotle Cashew Cheeze Sauce and spread it evenly over the mixture using a spatula or large spoon. Top with another couple of ladles of Chile Ranchero Sauce to make a thin layer. Finish off with one last layer of tortillas and top with Ranchero Sauce. Sprinkle the nutritional yeast on top in a light dusting. Bake in the oven, uncovered, for approximately 10 minutes or until bubbly and starting to brown. Let it sit for about 10 minutes uncovered and then cut and serve.
CHEF’S TIP
Short on time? Buy premade ranchero sauce at the grocery store, but watch out for added sugars.
Per Serving: Calories 610, Total Fat 22g, Saturated Fat 4g, Cholesterol 0mg, Sodium 1030mg, Carbohydrate 79g, Fiber 20g, Protein 31g