Here you’ll find a great mix of recipes to suit your family’s dinner needs: casseroles, burgers, pasta dishes, and more. I’ve included soups in this section, too. For us, soups make very hearty dinners, paired with a crusty whole-grain bread, along with a salad or other side veggie, and maybe a spread like Ultimate Cashew Cheese (page 93) or a dip like White Bean Guacamole (page 80). Hopefully, there’s a little something here to suit everyone in your family!
PUMPKIN LENTIL SOUPThis soup is almost effortless and makes a great staple through fall and winter. A few seasonings combined with lentils and canned pumpkin, and presto! Dinner!
Serves 4–5
1–2 tablespoons water
1½ cups chopped onion
½ cup chopped celery
1¼ teaspoons sea salt
1 teaspoon cumin seeds
½ teaspoon ground cumin
½ teaspoon cinnamon
¼ teaspoon allspice
Freshly ground black pepper to taste (optional)
1 can (15 oz) pure pumpkin puree
1 cup red lentils, rinsed
2 large cloves garlic, roughly chopped
3½–4 cups water
Lemon/lime wedges for serving
Heat the water in a large pot over medium/medium-high heat. Add the onion, celery, sea salt, cumin seeds, ground cumin, cinnamon, allspice, and pepper. Stir, cover, and cook for 5–7 minutes, stirring occasionally and adding extra water if needed to prevent sticking.
Add the pumpkin, lentils, garlic, and 3½ cups of the water. Bring the mixture to a boil, then lower the heat to medium-low, cover, and simmer for 20–25 minutes, until the lentils have cooked through and are softened.
Using an immersion blender, puree the soup until completely smooth. Add extra water to thin as desired. Serve with a squeeze of lemon or lime.
SMOKY BEAN CHILII’ve made many batches of vegan chili over the years. This kid-friendly version draws on smoked paprika for a spicy essence that isn’t too hot. Try leftovers in Ta-Quinos (page 147).
Serves 5–6
1–2 tablespoons plus ¾–1 cup water, divided
1½–2 cups diced onion
1½ cups diced green and red bell pepper (¾ cup of each; see note)
½–¾ cup diced celery
½ cup diced carrot
1¼ teaspoons sea salt
4–5 cloves garlic, minced
1–1½ tablespoons mild chili powder
1½ teaspoons dried oregano
1 teaspoon dry mustard
1 teaspoon smoked paprika (see note)
1–2 pinches cinnamon
Dash of crushed red pepper flakes or hot sauce to taste
Freshly ground black pepper to taste
1 can (28 oz) or box (26 oz) crushed tomatoes
1 can (14 oz) chickpeas (see note)
1 can (14 oz) kidney beans
¾ cup red lentils, rinsed
2 bay leaves
2 teaspoons blackstrap molasses
1–2 tablespoons lime juice
Lime wedges for serving
In large pot over medium heat, add 1–2 tablespoons of the water, onion, green and red bell pepper, celery, carrot, and sea salt. Stir, cover, and let cook for a few minutes.
Then, add the garlic, chili powder, oregano, dry mustard, smoked paprika, cinnamon, red pepper flakes, and black pepper. Stir through and cover again, cooking for another 4–5 minutes. Reduce heat if veggies are sticking to bottom of pot.
Add the crushed tomatoes, chickpeas, kidney beans, remaining ¾–1 cup water, lentils, bay leaves, and molasses and stir to combine. Increase heat to bring to a boil. Reduce heat to low, cover, and simmer for 25–30 minutes, until lentils are softened. Stir in lime juice and serve portions with lime wedges.
Bell Peppers Note: If your kiddos aren’t fond, you can reduce the measure—and chop very, very fine!
Smoked Paprika Note: Smoked paprika adds a smoky spicy flavor rather than a hot spicy flavor to dishes, so many children enjoy the taste. It’s a great addition to a flavorful pantry!
Beans Note: You can substitute other beans like pinto or black beans. Also try mashing chickpeas slightly to add more interesting texture.
Idea: After cooking this chili, remove a portion for the adults and kick it up with some regular hot sauce, or even better to complement the smoky essence—chipotle hot sauce!
SNIFFLE SOUPThis soup has been a hit with readers for years. Even if you don’t have the sniffles, it’s altogether comforting and delicious—sure to be a favorite! Adapted from Eat, Drink & Be Vegan.
Serves 5–6
1½ tablespoons plus 3½–4 cups water, divided
1½ cups diced onion
1 cup diced carrot
1 cup diced celery
3 large cloves garlic, minced
1 teaspoon paprika
1 teaspoon mild curry powder
½ teaspoon sea salt
¼ teaspoon dried thyme
Freshly ground black pepper to taste
2 cups dried red lentils
3 cups vegetable stock
2 teaspoons chopped fresh rosemary (see note)
1–1½ tablespoons apple cider vinegar or lemon juice
In a large pot over medium heat, add 1½ tablespoons of the water, onion, carrot, celery, garlic, paprika, curry powder, sea salt, thyme, and black pepper and stir to combine. Cover and cook for 7–8 minutes, stirring occasionally.
Rinse the lentils. Add the lentils, the remaining 3½ cups of the water, and stock and stir to combine. Increase heat to bring mixture to a boil. Once boiling, reduce heat to low, cover, and simmer for 12–15 minutes.
Add rosemary and simmer for another 8–10 minutes or more, until lentils are completely softened. Stir in vinegar, and add more water to thin the soup if desired. Serve.
Rosemary Note: Fresh rosemary is exquisite in this soup, but if you don’t have it, you can use dried. However, if you’re using dried, add it at the beginning of the cooking process, along with the other dried spices, and use less, ½–1 teaspoon.
This is a rich, thick, creamy soup that makes for a meal in a bowl. Pair with a hearty whole-grain bread and you’re set for dinner!
Serves 4–5
1–2 tablespoons plus 2 cups water, divided
2 cups chopped onion
1–1¼ teaspoons sea salt
1 teaspoon dry (ground) mustard
1 teaspoon dried rosemary leaves
½ teaspoon dill seed (optional)
1 medium head cauliflower, roughly chopped (5–6 cups of florets)
3 large cloves garlic, roughly chopped
½ cup raw almonds, soaked and drained, with skins removed (see note and nut-free option)
½–1 cup nondairy plain unsweetened milk
1 bay leaf
1 tablespoon freshly squeezed lemon juice (or more to taste)
1 recipe Super Cheesy Sprinkle (page 113) or Seasoned Polenta Croutons (page 114) (optional)
In a large pot over medium/medium-high heat, add 1 tablespoon of the water, onion, sea salt, dry mustard, rosemary, and dill seed. Cover and let cook for 3–4 minutes.
Add cauliflower and garlic, cover again, reduce heat to medium/ medium-low, and let cook for 8–10 minutes (add more water to prevent garlic from burning, if needed).
In a blender, puree the almonds, remaining 2 cups water, and ½ cup of the milk until smooth.
Transfer the cauliflower mixture to the blender, and puree with the almond mixture. Once smooth, return the soup to the pot. Add the bay leaf, increase heat to bring to a boil, then reduce heat to low and let simmer for 15 minutes. Remove the bay leaf, add lemon juice, and stir through.
Taste, add extra lemon juice if desired, and extra water or nondairy milk to thin if you like. Serve, topping with cheesy sprinkles or croutons!
Almond Note: After soaking the almonds, the skins easily slip off. Rub the almonds between your fingers or inside a clean dishcloth to remove the skins. The skins can be left intact, but without the skins the soup will have a lighter, creamier color.
Nut-Free Option: For a nut-free version, replace the almonds with 2½–3 tablespoons tahini, or puree 1 cup precooked short-grain brown rice into the soup. I also like a combination of the rice with about 1–2 tablespoons of tahini. Tweak it to your taste!
Idea: Our children love this soup. If you think your kids might be fussy, try adding 2 tablespoons of nutritional yeast for a slight cheesy flavor!
Your childhood chicken noodle soup gets a makeover with chickpeas and rice. Adapted from Eat, Drink & Be Vegan.
Serves 5–6
1–2 tablespoons plus 3½–4 cups water, divided
1½ cups chopped onion
1 cup chopped carrot
1 cup sliced or chopped celery
1½ teaspoons dried oregano
1 teaspoon dry (ground) mustard
½ teaspoon dried rosemary
½ teaspoon dried sage (optional)
½ teaspoon sea salt
½ teaspoon dried thyme
½ cup uncooked brown rice (short or long grain)
2 large cloves garlic, minced
2 cans (14 oz) chickpeas, rinsed and drained, 1 cup reserved
3 tablespoons nutritional yeast
½ tablespoon light miso (ex: chickpea or brown rice)
2 bay leaves
2 cups vegetable stock
Freshly ground black pepper to taste (optional)
In a large pot over medium heat, add 1 tablespoon of the water, onion, carrot, celery, oregano, dry mustard, rosemary, sage, sea salt, and thyme. Stir through, cover, and let cook for 4–5 minutes. Add more water if beginning to stick.
Stir through again, then add the rice and garlic, and let cook for just a minute or two, stirring occasionally.
Add 2½ cups of the chickpeas, nutritional yeast, miso, bay leaves, remaining 3½ cups of water, and stock. Increase heat to bring mixture to a boil. Once boiling, reduce heat to low, cover, and simmer for 30–35 minutes, until rice is fully cooked.
Remove the bay leaves, and then with an immersion blender, briefly pulse soup to add some body; do not fully puree, but leave some chunky texture. Stir in the reserved 1 cup chickpeas, cover, and let simmer for 5–10 minutes. Add more water to thin, season to taste with additional sea salt and black pepper if desired, and serve.
This soup is unbelievably velvety and rich-tasting, yet it is so healthy and also simple to make. Once the squash and onion are roasted, the blender does the rest of the work and soup is served!
Serves 4
3-lb whole unpeeled butternut or other deep orange winter squash
1 large or 2 small whole, unpeeled onions
2 cups water, plus more, if desired, to thin
½ cup soaked and drained raw cashews
1 tablespoon freshly squeezed lemon juice
1 teaspoon fresh rosemary (see note)
1 teaspoon sea salt
¼ teaspoon cinnamon
⅛ teaspoon allspice
1 medium-large clove garlic
Preheat oven to 450°F. Line a baking sheet with parchment paper. Place the squash and onion on the prepared sheet and bake for an hour or longer, until the squash is completely tender when pierced through. (Baking time will vary depending on the size of the vegetables. If you use 2 smaller squash to total 3 pounds, they will cook quicker.) Remove squash and onion from oven and cut the squash lengthwise to accelerate cooling so you can handle.
Meanwhile, add the water, cashews, lemon juice, rosemary, sea salt, cinnamon, allspice, and garlic to a blender. Puree until smooth and silky.
Remove the skins and seeds from the squash and add the flesh to the blender. Remove the outer tough layer of skin from the onion and add the whole roasted onion to the blender. Puree with the cashew mixture until smooth. (I use my Blendtec. If your blender isn’t large, puree in batches.) If more water is needed, add enough to loosen/thin the mixture and puree again.
Transfer the mixture to a pot, scraping the blender with a spatula to loosen all the mixture. Gently heat the soup, season with extra salt if desired, and extra water to thin if you like, then serve.
Spices Note: Children may enjoy this soup without rosemary, and even without the cinnamon and allspice. The caramelized onion and roasted squash add so much flavor! Give it a try if your little ones are at all picky about spices and herbs.
Idea: This soup is so thick it can stand in for a pasta sauce—try in a baked pasta!
The sauce in this recipe takes just minutes to make, and yet is so creamy and rich! Serve with traditional fettuccine noodles, or any other noodles you prefer!
Makes 2½–3 cups of sauce, serves 3–4
¾–1 lb whole-grain fettuccine
½ cup soaked and drained raw cashews
½ cup soaked and drained raw almonds
3–4 tablespoons toasted pine nuts, divided
½ tablespoon mild miso
2–3 cloves garlic (see note)
1 teaspoon sea salt
½ teaspoon Dijon mustard
½ teaspoon onion powder
1 cup water
½ cup plus 1–2 tablespoons nondairy milk (see note)
1½ tablespoons lemon juice
1 teaspoon lemon zest
Few pinches freshly grated nutmeg and/or black pepper
Prepare the pasta according to package directions. Meanwhile, prepare the pasta sauce.
In a blender, puree the cashews, almonds, 1 tablespoon of the pine nuts, miso, garlic, sea salt, Dijon, onion powder, water, milk, and lemon juice until very smooth.
Drain pasta (don’t rinse) and return it to the cooking pot. Add the sauce (scrape it all out of the blender) and adjust heat to medium-low. Let the sauce thicken; this will take just 2–3 minutes. Stir in the lemon zest, nutmeg, and pepper. Serve, sprinkling with the remaining 2–3 tablespoons toasted pine nuts.
Garlic and Spice Note: This sauce is meant to be very family-friendly. Adults may want to boost the punch with a little more garlic, Dijon, and/or black pepper. As with my other recipes, if your kiddos are sensitive to garlic “sting,” use just one clove.
Milk Note: Once the pasta has sat for a minute or two after serving, it will continue to thicken. Add another 1–2 tablespoons of milk or more if needed to thin, and stir through over low heat.
Idea: Greens are delicious wilted into this pasta! Try adding a few handfuls of baby spinach just before serving (the heat of the pasta will wilt the spinach without overcooking). If you’d like to use a hardier green like chopped kale, add it to the pasta cooking water just before draining the pasta. Proceed with the recipe and serve immediately so the greens do not overcook.
THICK ’N HEARTY TOMATO SAUCEThis is a versatile, stick-to-your-ribs tomato sauce that is superb with pasta, layered in lasagna, or for dunking warm bread in!
Makes 7–8 cups; see note
2 tablespoons plus 2½–3 cups water, divided
4 medium-large cloves garlic, chopped
1¼ teaspoons sea salt
Freshly ground black pepper to taste (optional)
¼ cup white wine (optional; see note)
2 cups dried red lentils, rinsed
1 can (28 oz) or box (26 oz) crushed tomatoes (see note)
1 cup finely grated or minced carrot (see note)
¼ cup tomato paste or ½ cup sun-dried tomatoes
2 teaspoons dried basil
1 teaspoon dried oregano
½ teaspoon fennel seed (see note)
1 tablespoon balsamic vinegar
1½–2 teaspoons pure maple syrup
Add 2 tablespoons of water, garlic, sea salt, and black pepper to a large pot. Turn heat to medium-low, cover, and cook for 4–5 minutes. Don’t let the garlic burn (reduce heat if needed). Add the wine, bring heat up to a boil, and let bubble for a minute or two.
Add lentils, tomatoes, carrot, tomato paste, basil, oregano, fennel seed, remaining 2½ cups water, vinegar, and maple syrup. Increase heat to high to bring mixture to a boil. Then reduce heat to medium-low, cover, and cook for 25 minutes, stirring occasionally. If, after 25 minutes, the lentils aren’t softened, add more water and simmer again until cooked through.
Taste, season as desired, and thin with water if needed. If you like, use an immersion blender to puree and smooth out the sauce. Serve over pasta, quinoa, rice, or layer in lasagna.
Wine Note: The alcohol burns off through simmering and leaves a lovely flavor, but you can omit if preferred.
Tomatoes Note: Use an immersion blender to “crush” whole or diced canned tomatoes. Pour off some liquid into your soup pot, then insert an immersion blender into the can and pulse to desired texture.
Carrot Note: Measure roughly a heaping cup of sliced chopped carrots to yield 1 cup of minced. You can grate the carrot, or pop it in a mini food processor and pulse until minced.
Fennel Note: I quite like the flavor fennel seed adds to this sauce. If you think your kiddos might be fussy, use ¼ teaspoon.
Kitchen Tip: This makes a large batch, great for a large dinner party, or to freeze portions.
This rivals my Mac-Oh Geez as our favorite baked mac! The roasted veggies add concentrated flavors that combine so well in a creamy sauce base.
Serves 4–6
Vegetables:
1 medium-large yellow sweet potato (¾ lb; see note)
2 small/medium carrots (about ¼ lb; see note)
1 medium-large onion (see note)
Sauce:
⅓ cup raw cashews (or another 2½ tablespoons tahini)
¼ cup nutritional yeast 1 tablespoon tahini
1 tablespoon tomato paste
½ tablespoon arrowroot powder
½ tablespoon mellow miso 1–1¼ teaspoons sea salt
½ teaspoon Dijon mustard 1 medium-large clove garlic
2 cups unsweetened nondairy milk, divided
3 tablespoons freshly squeezed lemon juice
¼ cup water
Pasta:
4½–4¾ cups uncooked pasta
Topping:
½ cup bread crumbs of choice
¼–⅓ cup almond meal (see note for nut-free option)
Couple pinches sea salt
To prepare the vegetables:
Preheat oven to 450°F and line a baking sheet with parchment paper. Rinse/scrub the sweet potato, carrots, and onion, but do not peel! Place whole on the prepared baking sheet. Bake for about an hour, until softened and roasted (if using carrot, it won’t soften, but that’s okay because it will be pureed). Remove from oven and let cool slightly while preparing other ingredients. Reduce oven temperature to 375°F to bake pasta.
To make the sauce:
In a blender (high-powered works best), add the cashews, nutritional yeast, tahini, tomato paste, arrowroot powder, miso, sea salt, mustard, garlic, 1 cup of the milk, and lemon juice. Blend until mixture starts to come together and is smooth.
Remove peels from sweet potato and onion (no need to peel carrot). Add the roasted veggies and remaining 1 cup milk and water to blender. Puree until completely smooth.
To assemble:
Pour the sauce into a baking dish (9" × 12", or 2 quart, roughly), scraping every bit from the blender! Cook pasta until almost tender, then drain (don’t rinse). Transfer pasta to the baking dish, and gently mix through to coat.
To make the topping:
Mix the bread crumbs, almond meal, and sea salt in a small bowl, then sprinkle over the casserole. Cover the casserole with foil and bake for 15–16 minutes (if you have chilled the casserole before baking, give it another few minutes). Remove the foil and bake for another 5–6 minutes, or until the topping is golden. Don’t overbake, as the sauce will continue to thicken as it stands. Remove from the oven, let sit for a few minute, and serve!
Sweet Potato/Carrot Note: If using orange versus yellow sweet potato, the mixture will be slightly sweeter, so you can use the full 1¼ teaspoon of sea salt to balance. Also, if using an orange sweet potato, omit the carrot (not needed for color), and just use the full 1 pound of orange spud!
Onion Note: The onion will become very mellow with roasting, adding a beautiful flavor that is not sharp or pungent.
Nut-Free Note: Substitute another 2½ tablespoons tahini for the cashews in the sauce, and omit the almond meal in the topping.
While I love homemade pizza, I look for shortcuts to replace a dough-based crust— like this polenta crust!
Makes one 12" crust
1 tube (18 oz) prepared organic polenta, broken in pieces
1 cup cooked and cooled brown rice
½ cup chickpea flour (can also use ½ cup plus 2 tablespoons millet flour)
½ teaspoon garlic powder
¼ scant teaspoon salt
1 tablespoon cornmeal
Preheat oven to 425°F. If you have a pizza stone, place it in the oven. If you don’t, have a pizza pan or other large baking pan at hand (but it doesn’t need to preheat).
In a food processor, add the polenta, rice, chickpea flour, garlic powder, and sea salt and pulse first to combine, then process just until the mixture comes together in a ball on the blade.
Remove the dough ball and place it on a large sheet of parchment paper. Cover with another piece of parchment. Roll out the dough with a rolling pin between the parchment sheets to about 12" diameter or more, and ½" thick.
Remove the top sheet of parchment from the dough. Using a pizza peel or a very large tray/plate, transfer the pizza crust to the pizza stone (with the single layer of parchment still underneath the dough).
Bake for 25 minutes, until it is golden around the edges and firm in the center. Remove the pizza stone to let the crust cool slightly for few minutes while preparing the toppings.
When ready to bake, increase oven temperature to 450°F. Using a large plate or your pizza peel, remove the crust from the pizza stone/ pan and invert to remove the parchment. Sprinkle the cornmeal over stone/pan, and place on pizza. Add toppings (see suggestions), and bake for 13–15 minutes, until heated through, and longer if desired for crispier edges/crust. Remove, let sit for 3–5 minutes, then serve.
Suggested Toppings: As with the Hummus Tortilla Pizzas (page 138), toppings that are not too moist are best. You can always pre-roast veggies to reduce moisture.
Topping Ideas: Sliced bell peppers, roasted zucchini or eggplant, olives, sun-dried tomatoes, thinly sliced red onion, artichoke hearts, capers. Also try small dollops of Ultimate Cashew Cheese (page 93) with the toppings!
Transform a whole-grain tortilla into the perfect personal-size pizza! Pair with your favorite hummus and toppings—I offer suggestions in the notes.
Serves 1–2 tortillas per person
10" (or similar size) whole-grain tortilla shells of choice (see note)
Hummus of choice (about ⅓–½ cup per pizza shell)
Toppings of choice (see suggestions below)
Chopped fresh herbs, nutritional yeast, coarse salt, black pepper to taste (for serving)
Preheat oven to 400°F and line a baking sheet with parchment paper. Place the whole-grain tortillas on the prepared baking sheet. Bake for 7–9 minutes, until just crispy and golden (watch, they can turn from golden to burned quickly). Remove and let cool on the baking sheet while preparing the hummus and toppings.
Spread a layer of hummus (fairly generous, and using more around the edges rather than in the center to prevent the pizza from getting soggy in the middle) over the tortilla and add your toppings. Bake immediately (don’t let it sit with the hummus on the tortilla for too long or the tortilla will become soggy) for 7–10 minutes (just to heat through the toppings). Remove from the oven and slice. Sprinkle portions with chopped fresh herbs, nutritional yeast, and/or a touch of coarse salt/black pepper. Serve!
Tortilla Note: One tortilla pizza may be enough for a child, adults may want two. Choose from whole wheat, sprouted, or gluten-free tortillas.
Toppings Note: Very moist vegetables will release water when baking and can make your pizza soggy. So, choose vegetables that don’t release too much juice, or pre-roast them to reduce moisture. It’s fine to use some wetter vegetables (ex: tomatoes, mushrooms), just don’t overdo them, and combine with other toppings that are drier (ex: sliced onions, chopped bell peppers, olives). Some toppings are best added at serving, such as minced fresh herbs and chopped or sliced avocado.
Idea: Instead of hummus, try slathering with Ultimate Cashew Cheese (page 93) or Artichoke Spinach Dip (page 91).
Sample Hummus/Toppings Pairings:
•Hummus 101 (page 84)
Toppings: Roasted mushrooms, cherry tomatoes, chopped or sliced green peppers For serving: Sprinkle of nutritional yeast or Super Cheesy Sprinkle (page 113)
•Zippy Chickpea and White Bean Dip (page 92)
Toppings: Dry Moroccan olives or kalamata olives, artichoke hearts, sun-dried tomatoes For serving: Julienned fresh basil leaves
•Red Lentil Hummus (page 87)
Toppings: Tofu Feta (page 70), roasted zucchini or fennel, cherry tomatoes, kalamata olives For serving: Slices of avocado sprinkled with lemon juice
SNEAKY CHICKPEA BURGERSFor me, sneaking veggies is about cooking with them creatively. Sure, red peppers and carrots add nutrients to these burgers . . . but also flavor, moisture, and color!
Makes 7–8 patties
1 cup carrot, sliced
½ cup chopped red bell pepper
1 medium-large clove garlic
2 cans (14 oz) chickpeas, rinsed and drained
½ cup nutritional yeast
1 tablespoon tomato paste or ketchup
1 tablespoon tahini (optional)
1 teaspoon fresh rosemary leaves or
¼ cup fresh basil leaves
1 teaspoon sea salt
½ teaspoon Dijon mustard
Freshly ground black pepper to taste (optional)
1 teaspoon red wine vinegar
1 cup rolled oats
In a food processor, process the carrots, bell pepper, and garlic, until crumbly and broken down.
Then add the chickpeas, nutritional yeast, tomato paste, tahini, rosemary, sea salt, Dijon mustard, black pepper, and vinegar and process through. Stop the processor a few times and scrape down the sides, and continue to process until smooth. Then add the rolled oats and pulse through.
Remove the bowl from the processor and place in the fridge to chill the mixture for about a ½ hour; it really makes the burgers easier to shape. After chilling, take out scoops of the mixture and form burgers in your hands. I scoop generously with an ice cream scoop, roughly ⅓–½ cup for each.
To cook, place the patties on a nonstick skillet that has been wiped with a touch of oil over medium/medium-high heat. Let cook on one side for 7–8 minutes, or until golden brown. Then flip, and let cook for another 5–7 minutes on the other side.
Alternatively, these patties can be placed on a baking sheet lined with parchment paper and baked at 400°F for about 20 minutes, flipping halfway through; however, I prefer the sear and texture that pan-cooking offers. Serve on buns with the fixings of your choice!
ARTICHOKE SUNFLOWER BURGERSI made these and was surprised by how much my family loved them. Even our daughter, who proclaims that she “does not like artichokes,” was asking for seconds!
Makes 5 patties
2 cups artichoke hearts (see note)
1½ loosely packed cups cooked and cooled brown rice or potatoes (see note)
¼ cup nutritional yeast
¼ cup sunflower seeds
¼ loosely packed cup fresh Italian parsley (see note)
1 tablespoon mild miso (ex: chickpea or brown rice)
1 teaspoon Dijon mustard
½ rounded teaspoon sea salt
1 medium clove garlic (see note)
Freshly ground black pepper to taste (optional)
1 tablespoon red wine vinegar
1 cup rolled oats
In a food processor, add the artichoke, rice, nutritional yeast, sunflower seeds, parsley, miso, mustard, sea salt, garlic, black pepper, and vinegar and puree. Once the mixture is coming together, add the oats and pulse through several times. Refrigerate for an hour if possible (so it’s easier to shape the patties).
Scoop the mixture and form burgers. I scoop generously with an ice cream scoop, roughly ⅓–½ cup.
Heat a nonstick skillet over medium/medium-high heat. Cook the patties for 5–7 minutes, then flip and cook another 4–5 minutes, until golden. Serve with fixings of choice (see serving suggestions).
Artichokes Note: I use frozen artichokes from Trader Joe’s. They have a better flavor and texture than canned. If using frozen, let thaw before pureeing.
Potato Note: Instead of leftover rice, you can use 1½–1¾ cup precooked, cubed, red or yellow (waxy) potatoes—but the technique is different. Potatoes can become gummy when pureed in a food processor. So, if using, add the potatoes last, after the oats. Simply pulse the potatoes until they are just evenly worked through the mixture. Do not overprocess.
Garlic Note: I’m conservative with the garlic for the kiddos, but you can use more if you like.
Fresh Herbs Note: Fresh parsley adds a nice flavor element, but you can also use fresh basil.
Serving Suggestions: Top with Tzatziki Sauce (page 101).
UMAMI SUN-DRIED TOMATO AND ALMOND BURGERSThis has fast become one of my FAVE burger recipes! The flavor is full of umami depth from the nuts, tamari, and sun-dried tomatoes. They taste fantastic paired with sliced avocado in burger buns, or wrapped in whole-grain tortillas!
Makes about 6 patties
2 cups raw almonds
1½ tablespoons tomato paste
½ teaspoon dried rosemary or 1½ teaspoons fresh rosemary leaves
¼ teaspoon sea salt
1 small-medium clove garlic, cut into quarters
2 tablespoons balsamic vinegar
1 tablespoon tamari or coconut aminos
¾–1 cup sliced green onion
½ cup sun-dried tomatoes (pre-sliced, or chopped before adding to processor; see note)
1½ cups cooked and cooled quinoa (can substitute brown rice)
In a food processor, add the almonds, tomato paste, rosemary, sea salt, garlic, balsamic vinegar, and tamari. Puree until the nuts are very finely ground. Be sure to grind them fine enough so that the almonds release some oils and become a little sticky; that will help bind the burgers.
Then add the green onion and sun-dried tomatoes and pulse through until the mixture becomes dense and starts to hold together. Add the quinoa and process/pulse through again until well incorporated. Refrigerate for ½ hour, as it helps make it easier to shape the patties.
After chilling, take out scoops of the mixture and form burgers in your hands. I scoop generously with an ice cream scoop, roughly ⅓–½ cup for each.
To cook, heat a nonstick skillet over medium heat. Cook the patties for 5–7 minutes on the first side, and then another 3–5 minutes on the second side until golden brown. These patties hold their shape well, but if they are flipped a lot and overcooked they become more crumbly and dry. Serve with the fixings of your choice.
Sun-Dried Tomatoes Note: Some varieties and brands of sun-dried tomatoes can be very tough and hard, and others quite soft. If the ones you have are soft, go ahead and add them straight— but if they are very hard, it is useful to soak them in boiling water for a few minutes to soften (be sure to fully drain and pat dry before adding to the processor).
This is such a simple dinner idea, and our family loves it! You can use any chili you like, and what’s extra wonderful is you can use leftovers of both chili and quinoa to create a whole new meal. For kids, the quinoa can tame any heat from the chili. Adults may want to use straight chili in their tacos, or simply add extra heat to their portions with hot sauce.
Serves 4 (2–3 tacos per person)
2 cups chili of choice (try the Smoky Bean Chili, page 121)
1 cup cooked and cooled quinoa
8–10 taco shells (see note)
Veggies and toppings of choice (see note)
In a medium-large pot, combine the chili and quinoa and heat through over medium heat, stirring occasionally, for 5–10 minutes. If using the Mild Cheesy Dip (see toppings note below), also gently warm the dip in a small saucepan over low heat for 5–8 minutes, or until heated through.
When heated through, spoon ⅓–½ cup of the chili quinoa filling into a taco shell. Add individual toppings as desired and enjoy!
Taco Shells Note: Choose organic if possible. You can also briefly bake the taco shells before filling them to bring out a slightly golden brown color and more of a toasty flavor.
Toppings Ideas: Use your favorite toppings for tacos here. Some options include:
•shredded lettuce
•chopped tomatoes
•chopped bell peppers
•chopped cilantro
•chopped jicama or cucumbers
•sliced green onions or diced onion
•chopped avocado or guacamole (ex: White Bean Guacamole, page 80)
•Mild Cheesy Dip (page 83) or Velvety Cashew Cream (page 108)
•salsa or hot sauce
•sliced hot peppers or pickled hot peppers
“SWEETBALLS”Needing dinner fast one night, I reached for pasta and tomato sauce—but I wanted to make it heartier. With cooked sweet potato in the fridge, these SweetBalls soon took shape! Adapted from Plant-Powered 15.
Makes 15–18 balls
½ cup raw walnuts (see note for nut-free option)
½ cup raw almonds (see note for nut-free option)
1 cup rolled oats
1 medium clove garlic (or large clove for extra garlic bite)
¾ cup cooked and cooled sweet potato, skins removed (see note)
2 tablespoons nutritional yeast
½–1 teaspoon Dijon mustard
½ teaspoon fresh rosemary leaves or fresh thyme
1½ tablespoons tamari or coconut aminos
In a food processor, add the walnuts, almonds, oats, and garlic, and process through until crumbly. Then add the sweet potato, nutritional yeast, Dijon mustard, rosemary, and tamari and process until just well combined.
Transfer the mixture to a large bowl, and refrigerate for about ½ hour.
When ready to bake, preheat oven to 375°F and line a baking sheet with parchment paper. Take scoops of the mixture (1–1½ tablespoons in size) and place on the prepared baking sheet. Bake for 17–20 minutes, until golden and just firm to the touch (do not overbake or they will dry out). Remove, and serve with pasta or tomato sauce, or as an appetizer with dipping sauce!
Nut-Free Option: Replace the walnuts and almonds with ½ cup of pumpkin seeds and ⅓ cup of hemp seeds.
Sweet Potato Note: For this recipe, you only need one small-medium sweet potato. You can use orange or yellow sweet potato.
Seasonings Note: There is no need to add salt because of the tamari used in this mix, but if you feel like seasoning with sea salt and pepper, test the mixture and add a little to taste.
Idea: Try forming patties with this mixture for quick and scrumptious burgers.
SHIPSHAPE JOE’S!Though I never ate Sloppy Joe’s as a child, they always looked like “fun” food, worthy of reinventing! This version is much healthier than traditional recipes, and very tasty!
Serves 4–5
1–2 tablespoons plus 3 cups water, divided
1 cup diced onion
½ cup diced red bell pepper
1 teaspoon sea salt
1 teaspoon garlic powder
½ cup steel-cut oats, rinsed and drained
¾ cup dried green lentils (or ½ cup dried green lentils and ¼ cup dried red lentils; see note)
¼ cup tomato paste
1 teaspoon Dijon mustard
1 teaspoon marmite (optional; see note)
2 tablespoons balsamic vinegar
2 teaspoons pure maple syrup
1 teaspoon vegan Worcestershire sauce
Freshly ground black pepper to taste (optional)
In a medium pot over high heat, add 1–2 tablespoons of the water, onion, red bell pepper, sea salt, and garlic powder. Stir through and let cook for 2–3 minutes.
Reduce the heat to medium-high. Add the oats, and stir through to cook with the seasonings for 2–3 minutes. Then add the lentils, tomato paste, Dijon, marmite, remaining 3 cups water, balsamic vinegar, maple syrup, and Worcestershire sauce.
Bring the mixture to a boil, then reduce heat to low. Cover, and simmer for 35–40 minutes, stirring once or twice. At 35 minutes, check the lentils. They should be softened and most of the liquid should be absorbed. If not, cook another 5 minutes or more. If the lentils are soft but some liquid remains, remove the cover and simmer to reduce. The final mixture should be moist, but not soupy. Taste, and add black pepper and extra sea salt if desired and serve.
Lentil Note: Using ½ cup of green lentils and ¼ cup of red lentils is also a great combo, as the red lentils really dissolve into the mix.
Marmite Note: Marmite is a thick, dark, salty spread made from yeast extract. I don’t use it often, but it offers a distinct, umami essence. If you don’t have it, simply season with additional sea salt to taste.
Serving Suggestion: Serve on buns with fixings for a traditional Sloppy Joe, or try the filling in taco shells or in whole-grain tortillas. This mixture is so tasty and satisfying, I also like it straight up with some simple guacamole or chopped avocado with tortilla chips for scooping! For adults, serve individual portions with a hit of hot sauce if you like, or add some crushed red pepper flakes when sautéing the onion and red bell pepper.
We are big spud lovers in our house, and my crew is always happy when I bake up a batch of home fries. If you aren’t fond of nutritional yeast, try seasoning them with smoked paprika!
Serves 4–5 as a side
3½–4 lb red or Yukon gold potatoes, washed, peeling optional (see note)
1½–2 tablespoons nutritional yeast (see note) or ½ teaspoon smoked paprika
½–1 teaspoon finely chopped fresh rosemary
½ scant teaspoon sea salt
Preheat the oven to 400°F. Line a large baking sheet with parchment paper. Wipe the surface of the parchment over with just a touch of coconut or other oil (if you don’t, the potatoes can still stick, even on the parchment).
Cut the potatoes into wedges. This is easiest by cutting in half and then, depending on the size, cutting 3–4 wedges from each half.
Spread the potatoes on the prepared baking sheet and sprinkle with the nutritional yeast, rosemary, and sea salt. Bake for 55–70 minutes, flipping once or twice during baking, until golden brown in spots and tender. Serve with ketchup, Tzatziki Sauce (page 101), or Home-Style Gravy (page 109).
Potatoes Note: I prefer red or Yukon gold potatoes for home fries, as they are naturally a little more flavorful. I also prefer their texture. If you’d rather use russet potatoes, you can do so.
Nutritional Yeast Note: If you aren’t fond of nooch, you can reduce or omit it. The final flavor is quite nice with it though; the nutritional yeast doesn’t overwhelm.
Sweet potatoes are one of my favorite plant-powered ingredients. I use them in everything from dips to stews to casseroles to desserts. One of my family’s favorite ways to enjoy them is in fry form. I switch up the seasonings some nights, and this is one version our family really loves.
Serves 4 as a side
3 lb orange sweet potatoes
1 teaspoon garlic powder
½ teaspoon Dijon mustard
½ teaspoon smoked paprika
1½ tablespoons balsamic vinegar
1½ tablespoons pure maple syrup or agave nectar
1 teaspoon chipotle hot sauce
½ scant teaspoon sea salt
Preheat oven to 400°F. Line a large, rimmed baking sheet with parchment paper and wipe over the surface of the parchment with just a touch of oil.
Wash and peel the sweet potatoes. Cut the potatoes into wedges. This is easiest by cutting in half and then, depending on the size, cutting 3–4 wedges from each half.
In a large bowl, whisk together the garlic powder, Dijon mustard, smoked paprika, balsamic vinegar, maple syrup, and hot sauce. Add the wedges to the mixture and toss to coat. Spread on the prepared baking sheet, and pour over any remaining liquid. Sprinkle on the sea salt.
Bake for 50–65 minutes, or until the sweet potatoes have softened and caramelized in spots, rotating/flipping the wedges once or twice through baking. Taste, and season with extra sea salt if desired. Serve!
This recipe has been very popular with readers, and also my own family! It’s adapted from Eat, Drink & Be Vegan, modified slightly to be more family-friendly.
Serves 4–5
⅓ cup unsalted cashew, almond, or peanut butter
½–1 tablespoon peeled and roughly chopped fresh ginger
1 small-medium clove garlic, chopped or sliced
3 tablespoons tamari or coconut aminos
3 tablespoons apple cider vinegar or coconut vinegar
2 tablespoons pure maple syrup
¾ cup water
1 package (12 oz) firm or extra-firm tofu (see note for substitution ideas)
Preheat oven to 375°F. Using an immersion blender or standard blender, combine the nut butter, ginger, garlic, tamari, vinegar, and maple syrup and puree. Add the water and puree again until smooth.
Pour a little of the mixture into an 8" × 12" baking dish to cover the bottom.
Slice the tofu into ¼"–½" thick squares. Lay on the bottom of the baking dish and pour in the remaining sauce to cover evenly.
Cover with aluminum foil and bake for 15–17 minutes. Remove the foil, stir through, and bake again, uncovered, for 4–7 minutes, until the sauce has thickened. Do not overbake or the sauce will become too thick. If it does thicken too much, simply add a touch of boiled water and gently stir through.
Serving Suggestions: This is amazing served over brown basmati rice or quinoa, or over a bed of bright, stir-fried greens with baked sweet potatoes on the side. Try leftovers mashed in a sandwich filling or rolled in rice paper wraps with fresh veggies.
Tofu Substitutions: Instead of tofu, try cooked chickpeas, cubed tempeh, or a mix of vegetables like cauliflower, bell peppers, and cooked sweet potatoes.
This is a very unassuming recipe, but the final dish is something more than its parts, full of bold flavor and very satisfying. Serve over rice or quinoa, or in wraps with avocado (have I mentioned avocado goes with just about anything)?
Serves 4
1½ cups green beans, cut into bite-size pieces
¼ cup natural ketchup
2 tablespoons tahini
1 teaspoon Dijon mustard
2 medium cloves garlic, grated
3 tablespoons coconut vinegar or apple cider vinegar
1 tablespoon tamari or coconut aminos
2 teaspoons vegan Worcestershire sauce
½ teaspoon chipotle hot sauce (optional; see note)
⅓ cup water
¼ cup minced shallot or onion
2½ cups chickpeas (see note)
First, blanch the green beans. Bring 2–3 cups of water to a boil in a small saucepan. Add the beans, let cook for just a minute or two until vibrant green, then strain and run under cold water. Set aside.
Preheat oven to 400°F. In a bowl, whisk together the ketchup, tahini, Dijon mustard, garlic, vinegar, tamari, Worcestershire sauce, and chipotle hot sauce, and then whisk in the water. Once well incorporated, stir in the shallots.
Transfer the mixture to a baking dish (I use an 8" × 11" dish, but a similar size will work). Add the chickpeas and stir through. Bake, covered, for 25 minutes.
Add the green beans, stir through, re-cover, and bake for another 4–5 minutes (not much longer, or the beans will turn a gray color). Remove and serve.
Hot Sauce Note: Chipotle hot sauce adds more smoky heat than spicy heat, but if you think the kiddos will be sensitive to it, feel free to omit.
Beans Note: If you are a little short on green beans, you can sub extra chickpeas—for example, you can use 1 cup of green beans and 3 cups of chickpeas. Or, if you prefer more green beans, you can do that too, and use less chickpeas! It’s a flexible recipe.
Serving Suggestions: Serve over a cooked grain like basmati brown rice, quinoa, or millet. A little chopped avocado on top is especially delicious!
This comforting dinner loaf is perfect for the holidays, but may become a year-round favorite! Serve with Home-Style Gravy (page 109), along with baked potatoes and green beans.
Serves 5–6
2 cups carrot, sliced
⅔ cup whole raw almonds
½ cup sliced green onion
2 tablespoons nutritional yeast
1–1½ teaspoons Dijon mustard
1¼ teaspoons sea salt
1 teaspoon dried rosemary or 2 teaspoons fresh rosemary leaves
¼ teaspoon ground dried sage
1 medium-large clove garlic
2 tablespoons freshly squeezed lemon juice
2 lightly packed cups cooked and cooled brown rice
1 cup plus 2 tablespoons rolled oats
Topping Options (see note)
BBQ Topping:
2½ tablespoons barbecue sauce
1–2 tablespoons rolled oats
Dry Topping:
2 tablespoons almond meal
1 tablespoon rolled oats
Pinch of sea salt
Preheat oven to 375°F. Lightly wipe a glass loaf pan with a smidgen of oil. Line the bottom of the pan with a strip of parchment paper (place it in so it hangs over the short ends of the pan; this helps for easier removal of the veggie loaf from the pan).
In a food processor, add the carrots, almonds, green onions, nutritional yeast, Dijon mustard, sea salt, rosemary, sage, garlic, and lemon juice. Process until the mixture smooths out and starts to become sticky, scraping down the bowl as needed.
Add the rice and puree. At this point the mixture should be sticky enough to hold slightly when pressed. Add the oats and process through.
Transfer the mixture to the prepared pan and evenly distribute.
If using the BBQ topping, spread the sauce over the top of the loaf, and then sprinkle on the oats.
If using the dry topping, combine the almond meal, oats, and salt in a small bowl, and then sprinkle over the loaf.
Cover the dish with foil and bake for 33–35 minutes. Remove foil and bake for another 5–7 minutes. Remove from the oven and let stand for about 5 minutes, then slice and serve.
Toppings Note: If you don’t care for barbecue sauce, you may prefer the dry topping. The dry topping adds a slight crunch, and is a nice option if pairing with the Home-Style Gravy, page 109.
APPLE LENTIL DALThe preparation for this dal-like dish is unfussy, yet the flavor is something more complex. Just a few subtle herbs and spices combined with sweet apples and earthy red lentils make this puree simply delectable. It is flavorful without being spicy-hot, so is quite kid-friendly!
Serves 5–6 with brown rice and other accompaniments
3½ cups plus 1 tablespoon water, divided
2 cups chopped onion
1–1¼ teaspoons sea salt
1 teaspoon dried oregano leaves
½–1 teaspoon cumin seeds
½ teaspoon cinnamon
½ teaspoon dry (ground) mustard
½ teaspoon turmeric
2 cups red lentils, rinsed
1 medium apple, peeling optional, cored and cut into cubes about ½" (see note)
2 tablespoons freshly squeezed lemon juice
Crushed red pepper flakes or hot sauce to taste (optional; see note)
In a pot over medium-high heat, add 1 tablespoon of the water, onion, sea salt, oregano, cumin, cinnamon, mustard, and turmeric. Stir through, cover, and cook for 4–5 minutes (keep an eye on it, and add another splash of water if the spices and onion are sticking).
Remove the cover and add the lentils and remaining 3½ cups water. Turn heat up to high, and bring the mixture to a boil. Once at a boil, reduce heat to low, cover, and cook for about 15 minutes.
After 12–15 minutes, add the apple and lemon juice, stir through, and cook for another 5–7 minutes, until the apple has softened a little but isn’t entirely mushy. Season with additional sea salt, or lemon juice if desired, and serve.
Apple Note: An apple that is not entirely sweet (ex: Braeburn or Honeycrisp) is preferable, but use what you have on hand!
Spicy Note: For adults, you can kick up the spice by either adding hot sauce at serving or adding crushed red pepper flakes (½–1 teaspoon) with the other dried spices at the beginning of cooking.
Serving Suggestions: This is delicious over brown short-grain or basmati rice, quinoa, or millet. When cooled, try spreading on tortillas or collard leaves for wraps.
This is a variation of a popular recipe, now easier and even tastier! Somewhat like meatloaf, this pie is wonderful comfort food and especially good served with Lemon Tahini Sauce, page 100, or a dollop of Tzatziki Sauce, page 101. Adapted from Vive le Vegan!
Serves 4–5
1½ cups chopped onion
¾ cup dried brown lentils
½ cup chopped celery
1½ cups plus 2–3 tablespoons water, divided
1 cup rolled oats
2 tablespoons tomato paste
1 teaspoon dried oregano
½ teaspoon dried rosemary
⅛ teaspoon sea salt
1 medium-large clove garlic, roughly chopped
Freshly ground black pepper to taste
2 tablespoons tamari or coconut aminos
1 tablespoon balsamic vinegar
2 teaspoons vegan Worcestershire sauce
2 teaspoons blackstrap molasses
½ cup pumpkin seeds
In a large pot over medium-high heat, combine the onion, lentils, celery, and 1½ cups of the water. Bring to a boil. Reduce heat to medium-low, cover, and let cook for 28–32 minutes, until the lentils are soft and have absorbed all the water. If the lentils are dry at 25 minutes but still not tender, add another couple tablespoons of water, cover, and cook 5–10 minutes more. If the lentils are cooked and there is more than a tablespoon of water in the pot, simply drain off the excess water.
Preheat oven to 375°F and lightly oil a pie plate. In a food processor, combine the lentil mixture with the oats, tomato paste, oregano, rosemary, sea salt, garlic, black pepper, tamari, vinegar, Worcestershire sauce, and molasses, and puree until just fairly smooth, but retaining some texture.
Add the pumpkin seeds, and pulse through several times to break up. Transfer the mixture to the prepared pie plate and distribute evenly.
Bake for 27–30 minutes, until lightly browned and just firm. Let stand for a few minutes (it will firm more as it cools), then slice into wedges and serve with suggested sauce (see headnote).
Readers tell me often that this recipe, originally from Eat, Drink & Be Vegan, is better than any take-out! I decided it must be in this book too, with a few changes to simplify and save time.
Serves 3–4
Teriyaki Sauce:
1½ tablespoons arrowroot powder
1 tablespoon roughly chopped fresh ginger
3–4 medium cloves garlic, minced
½ cup water
⅓ cup tamari or coconut aminos
3½ tablespoons pure maple syrup
½–1 tablespoon freshly squeezed lemon juice
1 teaspoon blackstrap molasses
Stir-Fry:
4–6 teaspoons water, divided
1 cup sliced carrot (in discs or half-moons)
1–2 pinches sea salt
1 cup sliced zucchini or green beans cut into bite-size pieces
4–5 cups broccoli florets
1½ cups red, yellow, or orange bell pepper, cored, seeded, and sliced (1 medium-large)
¾–1 cup cubed baked tofu or marinated tempeh (optional; see note)
½–¾ cup roughly chopped or crushed raw cashews
To make the teriyaki sauce:
Using a blender or immersion blender, puree all the ingredients for the sauce.
To make the stir-fry:
In a sauté pan over high heat, add 2–3 teaspoons of the water, carrot, and sea salt. Reduce heat to medium-high, cover, and let the carrot steam for a few minutes. Remove the cover, return heat to high, and add the zucchini. Toss through to let sear slightly, then add remaining 2–3 teaspoons water, broccoli, and bell pepper. Toss through, cover, reduce heat slightly, and cook for 2–3 minutes, just until broccoli turns bright green (the veggies will continue to cook in sauce, so do not overcook).
To assemble:
Add the teriyaki sauce to the vegetable mixture, and tofu or tempeh, if using. Toss to coat, and let the sauce come to a slow boil over medium-high heat. Once the sauce has reached a slow boil and thickened, add the cashews and toss to combine. Remove the pan from the heat and serve immediately over brown rice, quinoa, or soba noodles.
Tofu Note: My original recipe included a step to cook tofu. To save time, I now use prebaked tofu or Simplest Marinated Baked Tofu (page 78) that I have prepared ahead of time.
