MAKES 5 SERVINGS (5 TO 5½ CUPS)
Making your own marinara sauce is surprisingly easy, especially if you use an instant pot or other pressure cooker.
2 tablespoons red or white wine
3 cups chopped onion
½–¾ cup diced carrot
1 teaspoon sea salt
Few pinches freshly ground black pepper (or more to taste)
6–7 cloves garlic, minced
3 pounds chopped ripe tomatoes (8–9 cups)
2–3 sliced, pitted dates (about 1½ tablespoons)
½ cup loosely packed fresh basil (can substitute 2 tablespoons fresh chopped oregano)
In a large pot over high heat, combine the wine, onion, carrot, salt, and pepper. Stir and let cook for 4 to 5 minutes, then add the garlic, tomatoes, dates, and basil. Bring the mixture to a boil, stirring frequently. Once it has reached a boil, reduce the heat to low or medium-low, cover, and let simmer for 40 minutes. Use an immersion blender to puree the sauce to the desired consistency. Taste, and add extra salt or pepper to taste. Serve with the pasta of your choice. (Try it in the Marinara Pasta with Artichokes and Olives.)
INSTANT POT VARIATION: In an instant pot set to the sauté function, combine the wine, onion, carrot, salt, and pepper. Let cook for 3 to 4 minutes, stirring occasionally. Turn off the sauté function, then add the garlic, tomatoes, dates, and basil. Set the instant pot to high pressure for 20 minutes. Manually release the pressure, or let it release naturally. Use an immersion blender to puree the sauce to the desired consistency. Taste, and add extra salt or pepper to taste. Serve with pasta of your choice. (Try in Marinara Pasta with Artichokes and Olives.)
NUTRITIONAL FACTS
Per serving: 98 calories, 4 g protein, 21 g carbohydrates, 11 g sugar, 0.5 g total fat, 4% calories from fat, 3 g fiber, 505 mg sodium
MAKES 5 SERVINGS
If you’ve already prepared our Marinara Sauce, this meal comes together in minutes!
1½ pounds dry pasta
1 batch Marinara Sauce (see Note)
2–3 cups chopped artichoke hearts (frozen or canned, not marinated in oil)
½ cup sliced kalamata olives
¼ teaspoon sea salt (adjust to taste)
Few pinches freshly ground black pepper (adjust to taste)
⅓ cup julienned fresh basil leaves
Cook the pasta according to package directions. Once the pasta is cooked, drain but don’t rinse it. Return the pasta to the pot and place it over low heat. Add the Marinara Sauce, artichoke hearts, olives, and salt and pepper to taste. Stir gently to heat through. Once everything is well heated, add the basil just to wilt, and serve. Season with additional salt and pepper to taste.
NOTE • If you like a “saucy” pasta, you’ll probably want to use the full batch of sauce. But you can always start with less and add more as you go.
IDEA: Instead of olives, try chopped sun-dried tomatoes. Instead of (or in addition to) artichoke hearts, try chopped roasted bell peppers or roasted cauliflower.
NUTRITIONAL FACTS
Per serving (including full batch of Marinara Sauce): 741 calories, 27 g protein, 146 g carbohydrates, 14 g sugar, 6 g total fat, 6% calories from fat, 16 g fiber, 911 mg sodium
MAKES 6 SERVINGS
For real, this is one righteous lasagna. No cheese needed. It is straight-updelicious!
1 pound portobello (5 or 6 medium-large), brown, or white mushrooms
1 tablespoon balsamic vinegar
½ tablespoon tamari
1 teaspoon Dijon mustard
¼ teaspoon smoked paprika
Few pinches lemon pepper or freshly ground black pepper (or more to taste)
5 cups (about 1½ jars) good quality, low-sodium pasta sauce
1 package (12 ounces) ready-bake lasagna noodles (see Note)
1 batch Warm Cheesy Sweet Potato Dip
1 tablespoon chopped fresh thyme
Preheat the oven to broil. Line a baking sheet with parchment paper.
Clean the mushrooms with a damp paper towel, and if using portobellos, scrape the gills from the undersides and discard. Slice the mushrooms. In a large bowl, whisk together the balsamic, tamari, mustard, paprika, and pepper. Add the mushrooms and toss to coat. Transfer the mushrooms to the prepared baking sheet. Broil for 7 to 9 minutes, or until the mushrooms reduce a little and get some color. Remove and let cool while preparing the lasagna.
Preheat the oven to 375°F. Spread 1 cup of the pasta sauce over the bottom of a 9" x 13" lasagna dish. Cover the sauce with 3 or 4 noodles along the length of the dish. Spread roughly half of the sweet potato dip over the noodles. Top with 4 or 5 more noodles placed in the opposite direction in the pan. (You may need to break the noodles to fit.) Layer on about 1½ cups of sauce and the mushrooms. Sprinkle the thyme over the mushrooms. Top with another 4 or 5 noodles along the length of the dish and the remainder of the pasta sauce, followed by the remainder of the sweet potato dip. Cover the dish tightly with foil. Bake for 50 to 55 minutes, or until the noodles are fully cooked when pierced. Remove from the oven and let rest for 10 minutes before slicing and serving.
NOTE • Using ready-bake noodles makes lasagna prep a lot easier. However, you do need to use a little extra sauce to soften the noodles. If you’re using standard lasagna noodles, parboil them until they’re just al dente before draining and using them in the lasagna.
NUTRITIONAL FACTS
Per serving: 459 calories, 16 g protein, 80 g carbohydrates, 18 g sugar, 8 g total fat, 16% calories from fat, 10 g fiber, 463 mg sodium
MAKES 4 SERVINGS
Portobello mushrooms make excellent veggie burgers. They have a meaty texture, absorb seasonings well, and are quick and easy to prepare.
2 tablespoons balsamic vinegar
1 tablespoon natural ketchup
1 tablespoon vegan Worcestershire sauce
1 teaspoon Dijon mustard
½ teaspoon garlic powder
½ teaspoon dried oregano
8 medium-large portobello mushrooms
Pinch of sea salt (optional)
Pinch of freshly ground black pepper (optional)
Serving Ideas (optional):
Whole grain hamburger buns
Condiments of choice (ketchup, mustard, BBQ sauce)
Spreads: Green-with-Envy Guacamole or Avocado Hummus
In a large bowl, whisk together the vinegar, ketchup, Worcestershire sauce, mustard, garlic powder, and oregano. Remove the stems from the mushrooms, and gently wipe the mushroom caps clean with a damp paper towel. Using a spoon, scrape the gills from the undersides of the mushrooms, discarding the scrapings. Add the mushroom caps to the marinade and gently turn to coat evenly. If you have time, let the mushrooms marinate for 30 minutes or more.
Preheat the grill to high or medium-high heat (see Note). Place the mushrooms on the grill and sprinkle on a pinch of salt and pepper (if using). Grill for 5 to 7 minutes on the first side, until grill marks have formed. Turn the mushroom caps and cook for another 3 to 4 minutes, until cooked through. Serve on burger buns with fixings.
NOTE • If you don’t have a grill, you can bake the mushrooms on a baking sheet lined with parchment paper. Preheat the oven to 450°f, and bake for 12 to 15 minutes, turning once. The mushrooms will release their juices as they cook; turn the mushroom caps once or twice to coat in those juices. To brown the mushrooms, set the oven to broil for a couple of minutes. The mushrooms will reduce and caramelize even more.
NUTRITIONAL FACTS
Per serving (2 mushroom caps, without buns or toppings): 49 calories, 4 g protein, 9 g carbohydrates, 5 g sugar, 1 g total fat, 12% calories from fat, 3 g fiber, 120 mg sodium
MAKES 4 SERVINGS
Try this version, and then next time switch it up with your own favorite bean and vegetable combination.
3 pounds sweet potatoes (can substitute white potatoes)
1 can (15 ounces) black beans, drained and rinsed (can substitute another bean)
3 cups cauliflower florets or broccoli, steamed (or frozen, thawed)
¼ cup diced red or yellow bell pepper
¼ cup thinly sliced green onions
Few pinches of sea salt
Few pinches of freshly ground black pepper
1 batch Green-with-Envy Guacamole
Preheat the oven to 450°F. Line a baking sheet with parchment paper.
Wash the potatoes and place them, whole, unpeeled, and unpierced, on the prepared baking sheet. Bake for 45 to 60 minutes, or until tender. Remove and let cool. When the potatoes are cool enough to handle, slice them in half. (If you baked them in advance and they have been refrigerated, place in the oven at 400°F for about 10 minutes to reheat.) Top the warm potato halves with the beans, cauliflower or broccoli, bell pepper, onions, salt, and black pepper. Return to the oven for another 5 minutes to heat the toppings. Top each potato with guacamole, and serve.
OPTION: For a spicy version, combine the beans with ½ to ¾ cup of salsa.
NUTRITIONAL FACTS
Per serving: 440 calories, 15 g protein, 77 g carbohydrates, 17 g sugar, 10 g total fat, 20% calories from fat, 22 g fiber, 898 mg sodium
MAKES 8 BURGERS
Fire up the grill, it’s time for burgers! The extra flavor comes from barbeque sauce, smoked paprika, and vegan Worcestershire sauce. These are a cinch to make!
2 cups sliced carrots
1 medium-large clove garlic, quartered
1 can (15 ounces) kidney beans, rinsed and drained
1 cup cooked, cooled brown rice
¼ cup barbecue sauce
½ tablespoon vegan Worcestershire sauce
½ tablespoon Dijon mustard
Scant ½ teaspoon sea salt
¼–½ teaspoon smoked paprika
1 tablespoon chopped fresh thyme
1¼ cups rolled oats
In a food processor, combine the carrots and garlic. Pulse until minced. Add the beans, rice, barbecue sauce, Worcestershire sauce, mustard, salt, paprika, and thyme. Puree until well combined. Once the mixture is fairly smooth, add the oats and pulse to combine. Chill the mixture for 30 minutes, if possible.
Preheat the oven to 400°F. Line a baking sheet with parchment paper.
Use an ice cream scoop to scoop the mixture onto the prepared baking sheet, flattening to shape it into patties. Bake for about 20 minutes, flipping the burgers halfway through. Alternatively, you can cook the burgers in a nonstick skillet over medium heat for 6 to 8 minutes Per side, or until golden brown.
SERVING IDEAS: Serve on whole grain buns, in pitas, or in lettuce wraps.
OPTION: Shape this mixture into balls to serve with spaghetti or to make “meatball sandwiches.” Use a small cookie scoop and place the “meatballs” on a parchment-lined baking sheet. (This recipe will make 30 to 35 balls.) Bake at 400°f for 20 to 25 minutes, or until they are firm.
NUTRITIONAL FACTS
Per burger: 152 calories, 6 g protein, 29 g carbohydrates, 6 g sugar, 2 g total fat, 9% calories from fat, 5 g fiber, 347 mg sodium
MAKES 5 SERVINGS (10 BURGERS)
Everything goes into the food processor, and you’re ready to cook in minutes!
1 medium-large clove garlic
2 tablespoons tamari
2 tablespoons tomato paste
1 tablespoon red wine vinegar
1½ tablespoons tahini
2 tablespoons fresh thyme or oregano
2 teaspoons onion powder
¼ teaspoon sea salt
Few pinches freshly ground black pepper
3 cups cooked brown lentils
1 cup toasted breadcrumbs (see Note)
½ cup rolled oats
In a food processor, combine the garlic, tamari, tomato paste, vinegar, tahini, thyme or oregano, onion powder, salt, pepper, and 1½ cups of the lentils. Puree until fairly smooth. Add the breadcrumbs, rolled oats, and the remaining 1½ cups of lentils. Pulse a few times. At this stage you’re looking for a sticky texture that will hold together when pressed. If the mixture is still a little crumbly, pulse a few more times.
Preheat the oven to 400°F. Line a baking sheet with parchment paper.
Use an ice cream scoop to scoop the mixture onto the prepared baking sheet, flattening to shape into patties. Bake for about 20 minutes, flipping the burgers halfway through. Alternatively, you can cook the burgers in a nonstick skillet over medium heat for 4 to 5 minutes Per side, or until golden brown.
SERVING IDEAS: Serve on whole grain burger buns with fixings, in whole grain pitas, or on top of a salad.
NOTE • Make your own breadcrumbs at home by processing heels and scraps of bread in a food processor until they have been reduced to small crumbs. Line a baking sheet with parchment paper and spread the crumbs on it evenly. Bake at 375°f for 10 to 15 minutes, or until golden, stirring a couple of times. (Watch them closely while they’re toasting, as they can burn quickly.) Once golden, turn off the oven and let the crumbs sit in the residual heat for another 10 minutes (unless they are already browned; if so, remove them from the heat and let them cool on the stovetop). Use them right away, or freeze in an airtight container.
NUTRITIONAL FACTS
Per burger: 148 calories, 8 g protein, 24 g carbohydrates, 1 g sugar, 2 g total fat, 13% calories from fat, 5 g fiber, 369 mg sodium
MAKES 10 BURGERS
Let the sun shine in with these bright and easy burgers! So easy to make and so tasty, you’ll love them.
2 cups sliced raw carrots
1 large clove garlic, sliced or quartered
2 cans (15 ounces each) chickpeas, rinsed and drained
¼ cup sliced dry-packed sun-dried tomatoes
2 tablespoons tahini
1 teaspoon red wine vinegar or apple cider vinegar
1 teaspoon smoked paprika
½ teaspoon dried rosemary
½ teaspoon ground cumin
½ teaspoon sea salt
1 cup rolled oats
In a food processor, combine the carrots and garlic. Pulse several times to mince. Add the chickpeas, tomatoes, tahini, vinegar, paprika, rosemary, cumin, and salt. Puree until well combined, scraping down the sides of the bowl once or twice. Add the oats, and pulse briefly to combine. Refrigerate the mixture for 30 minutes, if possible.
Preheat the oven to 400°F. Line a baking sheet with parchment paper.
Use an ice cream scoop to scoop the mixture onto the prepared baking sheet, flattening to shape it into patties. Bake for 18 to 20 minutes, flipping the burgers halfway through. Alternatively, you can cook the burgers in a nonstick skillet over medium heat for 6 to 8 minutes Per side, or until golden brown. Serve.
SERVING IDEA: Instead of serving on buns, try serving in crispy romaine leaves!
NUTRITIONAL FACTS
Per burger: 137 calories, 6 g protein, 21 g carbohydrates, 4 g sugar, 4 g total fat, 23% calories from fat, 6 g fiber, 278 mg sodium
MAKES 4 SERVINGS
This sauce takes just minutes to bring together. It’s one of the easiest pasta sauces, yet it’s so zesty and delicious!
1 pound dry pasta (see Pasta Note)
⅓ cup freshly squeezed lemon juice
¾ teaspoon sea salt
1½ teaspoons chickpea miso (or other mild-flavored miso)
2 tablespoons tahini
¼ cup unsweetened applesauce
1–2 medium cloves garlic
2 teaspoons pure maple syrup
Few pinches freshly ground black pepper (or more to taste)
2–4 tablespoons water
½ teaspoon lemon zest
5 ounces fresh baby spinach (see Spinach Note)
Cook the pasta according to package directions. Meanwhile, prepare the sauce. In a blender, combine the lemon juice, salt, miso, tahini, applesauce, garlic, syrup, pepper, and 2 tablespoons of the water. Puree until smooth, adding the additional 2 tablespoons water if needed. Once the pasta is ready, drain but don’t rinse it. Return the pasta to the pot and place it over low heat. Add the sauce, lemon zest, and spinach, and gently heat through. As soon as the spinach is wilted, serve.
PASTA NOTE • This recipe works well with cut pasta, like penne or rotini, or longer noodles, like spaghetti or linguine.
SPINACH NOTE • Feel free to use more than 5 ounces of spinach, if you like. Also, Instead of spinach, you can use chopped chard or kale (kale will take longer to wilt), or steamed broccoli or cauliflower.
IDEA: For a heartier pasta, add 1 to 1½ cups of cooked white beans when you add the spinach.
NUTRITIONAL FACTS
Per serving: 571 calories, 21 g protein, 105 g carbohydrates, 6 g sugar, 7 g total fat, 11% calories from fat, 8 g fiber, 563 mg sodium
MAKES 9 PATTIES
Paired with a great salad and creamy dressing, like Mango-Hemp Dressing, along with roasted potatoes, tofu, or tempeh, this makes a beautiful meal.
2 tablespoons chickpea miso (or other mild-flavored miso)
¾ cup sliced green onions (mostly green portion)
2 tablespoons ground white chia seeds
2 teaspoons red wine vinegar or apple cider vinegar
1 medium-large clove garlic, quartered
Rounded ¼ teaspoon sea salt
⅛ teaspoon crushed red-pepper flakes (use more if you like heat)
5 cups cooked and cooled brown rice
½ cup rolled oats
¼ cup + 2 tablespoons almond meal
In a food processor, combine the miso, onions, chia, vinegar, garlic, salt, red-pepper flakes, and 2 cups of the rice. Puree until fairly well incorporated. Add the rolled oats, almond meal, and the remaining 3 cups rice, and pulse to combine. Refrigerate the mixture for 30 minutes or more.
Preheat the oven to 425°F and line a baking sheet with parchment paper.
Use an ice cream scoop to scoop the mixture onto the prepared baking sheet, flattening to shape into patties. Bake for about 20 minutes, flipping the patties halfway through. Alternatively, you can cook the patties in a nonstick skillet over medium heat for 4 to 5 minutes Per side, or until golden brown. Serve with Balsamic Drizzle or other sauces or condiments of choice.
NUTRITIONAL FACTS
Per patty: 204 calories, 6 g protein, 35 g carbohydrates, 1 g sugar, 5 g total fat, 19% calories from fat, 4 g fiber, 279 mg sodium
MAKES 4 SERVINGS (2 PIZZAS, ABOUT 9" EACH)
Here’s how to make an easy, oil-free, delicious pizza crust at home.
1½ cups warm water
2 packets (about 5 teaspoons) quick-rise yeast (see Yeast Note)
1 tablespoon coconut sugar
4 cups all-purpose white wheat flour (see Flour Note)
¾ teaspoon sea salt
In a small bowl, combine the warm water, yeast, and sugar. (Hot water will kill the yeast and cold water will not activate it.) Whisk well, and let stand for about 5 minutes, until foamy. Meanwhile, in a large bowl, combine the flour and salt. Stir. Add the yeast and water to the flour. Use a large spoon to stir the mixture together. Once the dough comes together, lightly flour the countertop, transfer the dough to it, and begin to knead it. (You can also knead the dough right inside the bowl.) Knead for just a couple of minutes. Coat a large bowl with cooking spray and transfer the dough to that bowl. Cover the bowl with plastic wrap. Place it on a countertop in a warm but not hot area, to let the dough rest and rise for 30 minutes or more, until doubled in size.
Preheat the oven to 500°F for at least 45 minutes. Lightly coat two large pieces of parchment with cooking spray. Divide the dough into two pieces. Transfer each half to parchment, and use your fingers to shape the dough into crusts. (There’s no need to make them perfectly round.)
YEAST NOTE • You can use standard baking yeast, if you prefer. If you do, give the dough more time to rise—at least 1½ hours.
FLOUR NOTE • White flour gives a soft, light texture, but you can also substitute whole wheat pastry flour, if you prefer.
Add toppings to the pizza (see Pizza! Pizza!). Use a large plate to transfer the pizza (still on the parchment) to a baking sheet or pizza stone. Bake for 10 to 12 minutes, until the crust is golden and crispy on the bottom and the toppings are heated through. Remove, let cool enough to cut into slices (about 5 minutes), and serve.
NUTRITIONAL FACTS
Per serving: 432 calories, 17 g protein, 91 g carbohydrates, 4 g sugar, 3 g total fat, 6% calories from fat, 14 g fiber, 446 mg sodium
MAKES 4 SERVINGS (2 PIZZAS)
It’s easy and fun to throw your own pizza party at home! You can mix up the toppings, but here’s a recipe to get you started.
1 batch Pizza Crust
1–1½ cups jarred pasta sauce, tomato sauce, or pizza sauce of choice
1½ cups chopped artichoke hearts (frozen or canned, not marinated in oil)
1 cup chopped red or green bell pepper
½ cup chopped sun-dried tomatoes
½ cup sliced kalamata or green olives
Mushroom “Bacon” Topper or an additional 1 cup bell peppers (optional)
½ cup sliced green onion or chopped onion (optional)
½ cup julienned fresh basil (optional)
2 tablespoons Balsamic Drizzle (optional)
Prepare the pizza crust and preheat the oven to 500°F.
Spread the sauce evenly over both crusts. Distribute the artichoke hearts, peppers, sun-dried tomatoes, olives, Mushroom “Bacon” Topper or additional peppers, and onions (if using) over the pizza crusts. Use a large plate to transfer the pizza (still on the parchment) to a baking sheet or pizza stone. Bake for 10 to 12 minutes, or until the crust is golden and crispy on the bottom and the toppings are heated through. Let the pizza cool enough to cut into slices (about 5 minutes), and serve topped with fresh basil (if using) and the Balsamic Drizzle (if using).
NUTRITIONAL FACTS
Per serving: 549 calories, 21 g protein, 112 g carbohydrates, 13 g sugar, 7 g total fat, 11% calories from fat, 22 g fiber, 1,121 mg sodium
MAKES 5 SERVINGS
Everyone loves scalloped potatoes, and the combination of white and sweet potatoes makes this recipe a major hit.
Potato Base
¾ cup cannellini or other white beans
½ cup sliced white portion of green onions or ⅓ cup chopped shallots or onion
1 tablespoon nutritional yeast
2 teaspoons Dijon mustard
1 teaspoon sea salt
½ teaspoon dried rosemary or 1 teaspoon chopped fresh rosemary
⅛ teaspoon freshly grated nutmeg
1 small clove garlic
2¼ cups plain low-fat nondairy milk
1½ tablespoons freshly squeezed lemon juice
1½ tablespoons tahini
Freshly ground black pepper to taste (optional)
1–1¼ pounds Yukon or red potatoes, thinly sliced, peeling optional (see Potatoes Note)
1–1¼ pounds sweet potatoes, peeled
Topping
½ cup good-quality breadcrumbs (see Toppings Note)
½ tablespoon nutritional yeast Pinch of sea salt
To make the potato base: In a blender, combine the beans, onions, yeast, mustard, salt, rosemary, nutmeg, garlic, milk, lemon juice, tahini, and pepper (if using). Puree until very smooth.
Preheat the oven to 400°F. Line a baking sheet with parchment paper and place it on a lower rack to catch any possible drippings. Use cooking spray to lightly coat the bottom and sides of an 8" x 12" casserole dish.
Add one-quarter of the sauce to the prepared dish to cover the bottom with a thin layer. Add a layer of white or red potatoes (about half of the total amount) to the dish, followed by a layer of about one-quarter of the sauce. (The layers do not need to be completely even or measured out; it just helps to layer the potatoes with the sauce a few times to get it between some of the potatoes.) Repeat the process, creating a layer of all the sweet potatoes, then finish with the remaining white or red potatoes covered with the remaining sauce.
To make the topping: In a small bowl, combine the breadcrumbs, yeast, and salt. Sprinkle the mixture over the top of the potatoes and sauce, and cover with aluminum foil. Bake for 50 to 60 minutes, or until the potatoes are cooked through. Remove the foil and bake for another 5 to 6 minutes, or until lightly browned. (You can also set the oven to broil for just a minute to get that golden color on top.) Let sit for 5 to 10 minutes before serving.
POTATOES NOTE • You can vary the proportions to suit your own tastes. For a “saucier” casserole, use only 2 pounds of potatoes.
TOPPINGS NOTE • Almond meal is a very tasty, gluten-free substitution. You can use ¼ cup in place of the ½ cup of breadcrumbs, or use equal amounts of each (¼ cup almond meal and ¼ cup crumbs).
NUTRITIONAL FACTS
Per serving: 266 calories, 11 g protein, 48 g carbohydrates, 9 g sugar, 4 g total fat, 14% calories from fat, 7 g fiber, 806 mg sodium
MAKES 5 SERVINGS
The seasonings lend a light barbecue flavor to these easy-to-prepare lentils.
2 cups dried green or brown lentils, rinsed
3 tablespoons balsamic vinegar
4½ cups water
½ cup tomato paste
2 tablespoons vegan Worcestershire sauce
2 teaspoons dried rosemary
1 teaspoon onion powder
½ teaspoon garlic powder
½ teaspoon allspice
¼ teaspoon sea salt
1 tablespoon coconut nectar or pure maple syrup
In a large saucepan over medium-high heat, combine the lentils with 2 tablespoons of the vinegar. Cook, stirring, for 5 to 7 minutes to lightly toast the lentils. Once the pan is getting dry, add the water, tomato paste, Worcestershire sauce, rosemary, onion powder, garlic powder, allspice, salt, nectar or syrup, and the remaining 1 tablespoon vinegar, and stir through. Bring to a boil, then reduce the heat to low, cover the pot, and cook for 37 to 40 minutes, or until the lentils are fully tender. Season to taste, and serve.
NUTRITIONAL FACTS
Per serving: 295 calories, 20 g protein, 54 g carbohydrates, 9 g sugar, 1 g total fat, 3% calories from fat, 14 g fiber, 399 mg sodium
MAKES 5 SERVINGS
This recipe can be prepared on the stovetop or in an instant pot. The onions and dates turn into a smoky-sweet saucy base, developing wonderful flavors.
3 tablespoons water
2 large or 3 small to medium onions, chopped (3–3½ cups)
1½ tablespoons smoked paprika
½ teaspoon ground cumin
⅛–¼ teaspoon ground allspice
Rounded ½ teaspoon sea salt
2 cans (15 ounces each) chickpeas, rinsed and drained
⅔ cup chopped, pitted dates
1 jar (24 ounces) strained tomatoes (see Note)
In the instant pot set on the sauté function, combine the water, onions, paprika, cumin, allspice, and salt. Cook for 6 to 7 minutes, stirring occasionally. If the mixture is sticking, add another tablespoon or two of water. Add the chickpeas, dates, and tomatoes, and stir well. Turn off the sauté function, and put on the lid. Manually set to pressure cook on high for 18 minutes. Release the pressure or let the pressure release naturally. Stir, taste, season as desired, and serve.
STOVETOP METHOD: If you don’t have an instant pot, simply use a large pot and cook on the stovetop. Sauté the water, onions, paprika, cumin, allspice, and salt. After adding the chickpeas, dates, and tomatoes, bring to a boil, then reduce the heat to low. Cover and cook for 40 minutes, or until the dates and onions have softened.
NOTE • If you’re unable to find strained tomatoes, you can substitute a 28-ounce can of crushed tomatoes.
SERVING IDEA: Serve with cooked rice, quinoa, or other whole grain.
NUTRITIONAL FACTS
Per serving: 258 calories, 10 g protein, 50 g carbohydrates, 23 g sugar, 4 g total fat, 12% calories from fat, 13 g fiber, 742 mg sodium
MAKES 4 SERVINGS
Power up your favorite pasta sauce! Lentils make the sauce heartier and more nutritious.
⅔ cup dried red lentils
1½ cups water
1–1½ cups sliced or chopped carrots
½ teaspoon dried rosemary or 1 teaspoon dried basil
½ teaspoon fennel seed
1 pound dry pasta
1 jar (24 ounces) pasta sauce of choice
Couple pinches of sea salt (see Note)
1 teaspoon pure maple syrup (optional)
5–6 cups baby spinach leaves (optional)
In a large pot, boil water for the pasta. Meanwhile, in a medium pot, combine the lentils, water, carrots, rosemary or basil, and fennel. Bring to a boil over high heat. Reduce the heat to low, cover, and let cook for 10 to 15 minutes, or until the lentils are fully cooked and soft.
Once the lentils are almost cooked through, cook the pasta. Mash or lightly puree the lentil mixture using an immersion blender, if a smoother texture is desired. Add the pasta sauce to the lentils, and gently heat through over low to medium heat. Taste, and add the salt and syrup (if using). Add the spinach (if using) and stir until just wilted. Drain the pasta and serve in bowls topped with the lentil sauce.
NOTE • Jarred pasta sauces vary in sodium and flavor. Start with a couple pinches of salt, and add more to taste if needed.
NUTRITIONAL FACTS
Per serving: 730 calories, 29 g protein, 138 g carbohydrates, 18 g sugar, 7 g total fat, 9% calories from fat, 15 g fiber, 889 mg sodium
MAKES 4 SERVINGS
This recipe is simple to prepare, and yet so satisfying!
2 cups dried red lentils
1 can (13½ ounces) lite coconut milk
2 tablespoons red or yellow Thai curry paste (see Note)
¼–½ teaspoon sea salt (use less if using more curry paste)
2–2¼ cups water
⅓ cup finely chopped fresh basil
3–4 tablespoons lime juice
In a large saucepan over high heat, combine the lentils, coconut milk, curry paste, salt, and 2 cups of the water. Stir and bring to a boil. Reduce the heat to low, cover, and cook for 20 minutes, or until the lentils are fully softened. Add the basil and 3 tablespoons of the lime juice, and stir. Season to taste with more salt and the remaining 1 tablespoon lime juice, if desired. Add the remaining ¼ cup water to thin, if desired.
SERVING IDEAS: Serve straight up in bowls with whole grain pitas for dipping, or use it to top cooked brown rice, quinoa, or another whole grain.
NOTE • Start with 2 tablespoons, and if you enjoy a little more heat and flavor, feel free to add another ½ to 1 tablespoon. For extra heat, you can also add hot sauce to taste.
NUTRITIONAL FACTS
Per serving: 389 calories, 25 g protein, 58 g carbohydrates, 4 g sugar, 8 g total fat, 18% calories from fat, 16 g fiber, 441 mg sodium
MAKES 5 SERVINGS
This delicious, nutritious twist on shepherd’s pie is made from a base of lentils and mush rooms with savory seasonings and crowned with a crisp sweet potato topping. Yum!
Filling
2 tablespoons red wine
1 teaspoon dried thyme
½ teaspoon dried rosemary
½ teaspoon garlic powder
1 pound white button or cremini mushrooms (about 3 cups) or 2 cups minced cauliflower
1 cup finely chopped onion
½ cup finely chopped carrots
½ cup finely chopped celery
2 tablespoons whole wheat pastry flour
3½ tablespoons tamari
1 teaspoon vegan Worcestershire sauce (optional)
2 tablespoons tomato paste
1 cup water
2½ cups cooked lentils ½–¾ cup frozen peas
Topping
2 cups cubed cooked sweet potato
2 teaspoons reduced-sodium tamari
1 teaspoon chopped fresh thyme leaves
Few pinches of freshly grated nutmeg
Freshly ground black pepper (optional)
⅓ cup breadcrumbs
Pinch of sea salt
To make the filling: In a large pot over high heat, combine the wine, thyme, rosemary, garlic powder, and mushrooms or cauliflower. Cook for 7 to 8 minutes, or until the mushrooms release their juices and begin to reduce down. Add the onion, carrots, and celery, and cook for another 3 to 4 minutes. Add the flour, tamari, and Worcestershire sauce. Reduce the heat to medium-high for a few minutes to cook out the raw flavor of the flour. Stir in the tomato paste and add a few tablespoons of the water. As the mixture thickens, add another ¼ cup or so of the water. Stir, and as the mixture thickens again, add the lentils and the remaining water, and continue to stir. Let it thicken and bubble, then remove the pot from the heat. Stir in the peas. Transfer the mixture to an 8" x 8" baking dish.
To make the topping: Preheat the oven to 400°F. In a medium bowl, mash the sweet potatoes with the tamari, thyme, nutmeg, and pepper (if using). Smooth the sweet potatoes over the filling, using a spatula. Sprinkle on the breadcrumbs and salt on top. Bake for 20 to 25 minutes, until browning around the edges and bubbly. Let it sit for 5 minutes or so, then serve.
NUTRITIONAL FACTS
Per serving: 283 calories, 16 g protein, 54 g carbohydrates, 10 g sugar, 2 g total fat, 5% calories from fat, 12 g fiber, 845 mg sodium
MAKES 4 SERVINGS
This pesto is superb. Try it with any pasta shape you like!
1 cup sliced sun-dried tomatoes (see Note)
1 large clove garlic, quartered (use 2 if you love a punch of garlic)
2 pitted dates
¼ teaspoon sea salt
Freshly ground black pepper to taste (optional)
½ cup water
2 tablespoons pumpkin seeds or chopped almonds (toast ahead of time if you want more flavor)
½ cup fresh parsley leaves
1 cup fresh basil leaves + handful of fresh basil leaves, julienned or chopped (optional)
1 pound dry pasta of choice
3–4 cups fresh baby spinach leaves
In a food processor, combine the sun-dried tomatoes, garlic, dates, salt, and pepPer (if using). Pulse to combine. Add the water and puree, scraping down the sides of the bowl as needed. Add the pumpkin seeds or almonds, parsley, and 1 cup of the basil, and pulse several times to incorporate, but keep some texture.
Cook the pasta according to package directions. Once the pasta is almost done, remove ¼ cup of the pasta water and reserve. Drain the pasta (do not rinse), and return it to the pot. Place over very low heat. Add the pesto and spinach leaves, and gently work the pesto through the pasta. If the pasta seems dry, add some of the reserved cooking water, a couple tablespoons at a time, until the sauce reaches the desired consistency. Once the spinach is just wilted, taste, and add extra salt if desired. Garnish with the handful of fresh basil (if using) before serving.
NOTE • Sun-dried tomatoes can be purchased dry-packed or in oil. If purchasing dry, the flavor is optimal, however they can be tough and chewy. So before processing, soak them in ½ to 1 cup of boiled or hot water for about 10 minutes. Don’t discard that water; keep it for the puree, as it is flavorful. Oil-packed tomatoes are easier to find, but you will need to fully drain and then rinse them well with hot water. This helps remove not only the oil but also some of the marinated flavors that aren’t very fresh-tasting.
NUTRITIONAL FACTS
Per serving: 569 calories, 22 g protein, 109 g carbohydrates, 9 g sugar, 5 g total fat, 8% calories from fat, 9 g fiber, 452 mg sodium
MAKES 4 SERVINGS
This dish is luscious and rich, and the black salt lends the characteristic “eggy” flavor. It’s also delicious served with Mushroom “Bacon” Topper.
2 cups steamed cauliflower florets
⅓ cup soaked and drained raw cashews
1½ tablespoons chickpea miso (or other mild-flavored miso)
1–2 large cloves garlic (see Note)
½ teaspoon sea salt
½ teaspoon black salt
1½ cups plain low-fat nondairy milk
2 tablespoons lemon juice
Few pinches of freshly grated nutmeg and/or black pepper
1 pound dry pasta
½–¾ cup frozen peas (optional)
¼–⅓ cup water
Boil the water for the pasta. Meanwhile, in a blender, combine the cauliflower, cashews, miso, garlic, sea salt, black salt, milk, lemon juice, and nutmeg and/or pepper. Puree until very smooth. Prepare the pasta according to package directions. Once the pasta is almost cooked (still having some “bite,” not mushy), add the peas to the cooking water and then immediately drain, and return the pasta and peas to the pot. Pour the sauce from the blender into the pot. Use the water to swish and rinse any remaining sauce from the blender into the pot. Gently heat the pasta and sauce over medium-low heat for a minute or two, or until the sauce thickens. Taste, and add additional salt and pepper if desired.
NOTE • The garlic will not be sautéed or otherwise cooked in advance to soften the flavor, so be a little judicious in how much you use. If you have young children, they may not enjoy the sauce with a lot of garlic. If you love garlic, feel free to use the two large cloves—or more.
NUTRITIONAL FACTS
Per serving: 616 calories, 24 g protein, 110 g carbohydrates, 7 g sugar, 9 g total fat, 12% calories from fat, 8 g fiber, 875 mg sodium
MAKES 4 SERVINGS
This tofu is baked in the oven in a lightly sweetened orange and tahini sauce. Try serving it over Coconut Curry Rice.
⅓ cup freshly squeezed orange juice (zest orange first; see orange zest ingredient below)
1 tablespoon tamari
1 tablespoon tahini
½ tablespoon coconut nectar or pure maple syrup
2 tablespoons apple cider vinegar
½ tablespoon freshly grated ginger
1 large clove garlic, grated
½–1 teaspoon orange zest
¼ teaspoon sea salt
Few pinches of crushed red-pepper flakes (optional)
1 package (12 ounces) extra-firm tofu, sliced into ¼"–½" thick squares and patted to remove excess moisture
Preheat the oven to 400°F.
In a small bowl, combine the orange juice, tamari, tahini, nectar or syrup, vinegar, ginger, garlic, orange zest, salt, and red-pepper flakes (if using). Whisk until well combined. Pour the sauce into an 8" x 12" baking dish. Add the tofu and turn to coat both sides. Bake for 20 minutes. Add salt to taste.
SERVING IDEA: Serve over cooked whole grains such as quinoa, brown rice, or whole wheat couscous, or pair with sweet potatoes and steamed greens.
NUTRITIONAL FACTS
Per serving: 122 calories, 10 g protein, 7 g carbohydrates, 4 g sugar, 7 g total fat, 49% calories from fat, 1 g fiber, 410 mg sodium
MAKES 4 SERVINGS
A one-dish tofu recipe with a pop of flavor! Delicious with rice and Salsa Makeover.
3½ tablespoons freshly squeezed lime juice
2 teaspoons pure maple syrup
1½ teaspoons ground cumin
1 teaspoon dried oregano leaves
1 teaspoon chili powder
½ teaspoon paprika
½ teaspoon sea salt
⅛ teaspoon allspice
1 package (12 ounces) extra-firm tofu, sliced into ¼"–½" thick squares and patted to remove excess moisture
Preheat the oven to 400°F.
In a 9" x 12" baking dish, combine the lime juice, syrup, cumin, oregano, chili powder, paprika, salt, and allspice. Add the tofu and turn to coat both sides. Bake uncovered for 20 minutes, or until the marinade is absorbed, turning once.
SERVING IDEAS: Serve over brown rice, quinoa, or pasta, or serve it cooled in a salad.
NUTRITIONAL FACTS
Per serving: 78 calories, 7 g protein, 6 g carbohydrates, 3 g sugar, 4 g total fat, 42% calories from fat, 1 g fiber, 324 mg sodium
MAKES 4 SERVINGS
Impress guests—and yourself!—with this pasta dish. The red wine adds flavor as the alcohol burns off, and the almond meal adds wonderful texture and that “extra something.” Don’t skip it!
⅓ cup red wine
1 cup diced onion
½ cup minced carrot
1 tablespoon dried oregano leaves
1 teaspoon vegan Worcestershire sauce
¾ teaspoon smoked paprika
½ teaspoon sea salt
¼ teaspoon ground nutmeg
1½ cups cooked brown or green lentils
¼ cup chopped sun-dried tomatoes
1 can (28 ounces) diced tomatoes (use fire-roasted, if you’d like a spicy kick)
2–3 tablespoons minced dates
1 pound dry pasta
½ cup almond meal (toast until lightly golden if you want extra flavor)
In a large pot over high heat, combine the wine, onion, carrot, oregano, Worcestershire sauce, paprika, salt, and nutmeg. Cook for 5 minutes, stirring frequently. Add the lentils, sun-dried tomatoes, diced tomatoes, and dates, and bring to a boil. Reduce the heat to low, cover, and cook for 20 to 25 minutes.
While the sauce is simmering, prepare the pasta according to package directions. Once the pasta is almost cooked (still having some “bite,” not mushy), drain and return it to the cooking pot.
Add the almond meal to the sauce, stir to incorporate, and cook for a couple of minutes. Taste, season as desired, and toss with the pasta before serving.
IDEA: Instead of pasta, try serving with cooked polenta or a cooked whole grain.
NUTRITIONAL FACTS
Per serving: 754 calories, 31 g protein, 132 g carbohydrates, 14 g sugar, 11 g total fat, 12% calories from fat, 17 g fiber, 622 mg sodium
MAKES 9 BURGERS
Truly delicious. The seasonings in these burgers combine for a special flavor. They will become your new favorite!
2 cans (14 or 15 ounces each) chickpeas, drained and rinsed
1 medium–large clove garlic, cut in half
2 tablespoons tomato paste
1½ tablespoons red wine vinegar (can substitute apple cider vinegar)
1 tablespoon tahini
1 teaspoon Dijon mustard
½ teaspoon onion powder
Scant ½ teaspoon sea salt
2 tablespoons chopped fresh oregano
⅓ cup roughly chopped fresh basil leaves
1 cup rolled oats
⅓ cup chopped sun-dried tomatoes (not packed in oil)
½ cup roughly chopped kalamata or green olives
In a food processor, combine the chickpeas, garlic, tomato paste, vinegar, tahini, mustard, onion powder, and salt. Puree until fully combined. Add the oregano, basil, and oats, and pulse briefly. (You want to combine the ingredients but retain some of the basil’s texture.) Finally, pulse in the sun-dried tomatoes and olives, again maintaining some texture. Transfer the mixture to a bowl and refrigerate, covered, for 30 minutes or longer.
Preheat the oven to 400°F. Line a baking sheet with parchment paper.
Use an ice cream scoop to scoop the mixture onto the prepared baking sheet, flattening to shape into patties. Bake for about 20 minutes, flipping the burgers halfway through. Alternatively, you can cook the burgers in a nonstick skillet over medium heat for 6 to 8 minutes Per side, or until golden brown. Serve.
SERVING IDEAS: Serve on whole grain burger buns with fixings, in whole grain pitas, or on top of a salad.
IDEA: Try making these as “meatballs,” instead. Use a small cookie scoop and place the “meatballs” on a parchment-lined baking sheet. Bake at 400°f for 16 to 17 minutes, or until they are firm. (Don’t overbake, or they will dry out.)
NUTRITIONAL FACTS
Per burger: 148 calories, 6 g protein, 23 g carbohydrates, 4 g sugar, 4 g total fat, 23% calories from fat, 6 g fiber, 387 mg sodium
MAKES 4 SERVINGS
This sauce can be prepared in minutes and is lusciously satisfying! This is a very kid-friendly pasta, as well.
½ cup edamame, blanched (see Edamame Note)
1 cup cubed or sliced avocado (1½–2 small or medium avocados)
¼ cup parsley leaves (see Parsley Note)
1 small–medium clove garlic
½ tablespoon chickpea miso
1 teaspoon pure maple syrup
2–2½ tablespoons lemon juice
¾–1 teaspoon sea salt
1¼–1½ cups water
1 pound dry pasta
3 tablespoons sliced kalamata olives for serving (optional)
In a blender, combine the edamame, avocado, parsley, garlic, miso, syrup, 2 tablespoons of the lemon juice, ¾ teaspoon of the salt, and 1¼ cups of the water. Puree until very smooth. If it’s very thick and not pureeing, add the remaining ¼ cup water. Taste, and add the remaining ¼ teaspoon salt and ½ tablespoon lemon juice, if desired. (Note that if you are adding olives to your final pasta dish, they will also add saltiness.)
When ready to serve, cook the pasta according to package directions. Drain and return the pasta to the pot (not over heat). Add the pasta sauce and toss thoroughly, adding the olives (if using). Serve immediately!
EDAMAME NOTE • Add the edamame to a pot of boiling water. Cook for 4 to 5 minutes, then rinse in a colander under very cold water. If you cannot consume soy, try substituting green chickpeas.
PARSLEY NOTE • Parsley really brightens the color of this puree. If you aren’t fond of the flavor, you can substitute fresh basil leaves or omit it altogether.
SERVING NOTE • This sauce will oxidize slightly, so is best served the same day you’ve prepared it, optimally within a few hours.
NUTRITIONAL FACTS
Per serving: 599 calories, 22 g protein, 104 g carbohydrates, 4 g sugar, 10 g total fat, 14% calories from fat, 9 g fiber, 535 mg sodium
MAKES 3 SERVINGS
Prepare the rice in advance, and you will have this stir-fry ready in about 10 minutes!
1 cup diced bell peppers or carrots
1 cup corn kernels or green peas (or a combination of both)
½ cup sliced green onions or chives (if using chives, add at the end of cooking)
⅓ cup diced celery
5 cups precooked brown rice or quinoa
1 cup diced precooked potatoes (or ½ cup more rice)
¼–⅓ cup tamari
1–2 tablespoons water
Sea salt to taste (optional)
Freshly ground black pepper to taste (optional)
In a large nonstick skillet over high or medium-high heat, combine the bell peppers or carrots, corn or green peas, green onions, and celery, stirring occasionally. Cook for 3 to 4 minutes, then add the rice, potatoes (if using), and ¼ cup of the tamari. Cook for another 3 to 4 minutes, stirring a couple of times. Add the water if the mixture is sticking. Heat the rice through, and toast it a little in spots, if desired. If using chives, add those and stir. Taste, add the remaining tamari, and season with salt and black pepper, if desired. Serve.
NUTRITIONAL FACTS
Per serving: 532 calories, 14 g protein, 112 g carbohydrates, 5 g sugar, 4 g total fat, 6% calories from fat, 9 g fiber, 1,372 mg sodium
MAKES 4 SERVINGS
This mixture can be heated on the stovetop or popped into the oven. Pair it with brown rice, taco shells, or whole grain tortillas and fixings, and you’re all set.
3 cups cooked brown lentils (see Lentil Note)
¾–1 pound minced mushrooms (2½–3 cups)
½ cup minced bell pepper (any color)
1 tablespoon dried oregano
1 tablespoon ground cumin
2 teaspoons chili powder
1½ teaspoons onion powder
1 teaspoon garlic powder
1 teaspoon chipotle hot sauce
1 teaspoon vegan Worcestershire sauce
¼ teaspoon allspice
¼ teaspoon crushed red-pepper flakes (or fresh minced hot pepper to taste; see Hot Pepper Note)
¾–1 teaspoon sea salt
2–2½ tablespoons lime juice
In a large bowl, combine the lentils, mushrooms, bell pepper, oregano, cumin, chili powder, onion powder, garlic powder, hot sauce, Worcestershire sauce, allspice, red-pepper flakes, and ¾ teaspoon of the salt.
Heat a nonstick skillet over medium-high heat. Add the mixture and cook, stirring occasionally, for about 10 minutes. If the mixture sticks during cooking (the mushrooms will release some moisture), add a teaspoon or two of water. Add 2 tablespoons of the lime juice, and stir through. Season with more hot sauce, the remaining ¼ teaspoon salt, and the remaining ½ tablespoon lime juice, if desired, and serve!
SERVING SUGGESTIONS: Serve in taco shells, on a taco salad, on rice, or in tortillas. Top withshredded lettuce, chopped tomatoes, chopped green onions, avocado or guacamole, or any other fixings you like!
LENTIL NOTE • Precooked lentils help bring this mix together quickly. Whenever you have time to cook brown lentils, make extra and store enough for this recipe in the fridge (for up to 5 days) or freezer (for months).
HOT PEPPER NOTE • If you’d prefer chopped jalapeño or another hot pepper, add to your taste.
NUTRITIONAL FACTS
Per serving: 213 calories, 16 g protein, 38 g carbohydrates, 3 g sugar, 1 g total fat, 6% calories from fat, 11 g fiber, 501 mg sodium
MAKES 4 SERVINGS
This dish is outstanding on its own, or add a dollop of Green-with-Envy Guacamole.
1½ cups chopped bell pepper
1–1½ cups chopped onion
1 tablespoon dried oregano
2 teaspoons chili powder
½ tablespoon paprika
½ tablespoon ground cumin
1 teaspoon garlic powder
½ teaspoon cinnamon
Rounded ½ teaspoon sea salt
2 tablespoons water + 2½ cups water (boiled, if using an instant pot)
½ cup dried red lentils
1 cup uncooked brown rice (can substitute quinoa; see Note)
2 cans (15 ounces each) black beans, rinsed and drained
¼ cup tomato paste
1 bay leaf
2 tablespoons lime juice
Hot sauce to taste (optional)
In an instant pot, combine the bell pepper, onion, oregano, chili powder, paprika, cumin, garlic powder, cinnamon, salt, and 2 tablespoons of the water, and set to the sauté function. Cook for 3 to 4 minutes, stirring frequently. Turn off the sauté function and add the lentils, rice, beans, tomato paste, bay leaf, and the remaining 2½ cups water. Stir, cover the instant pot, and set to high pressure for 20 minutes. After 20 minutes, you can manually release the pressure or let it naturally release. Stir in the lime juice, taste, and season as desired. Add the hot sauce (if using), and serve.
STOVETOP VARIATION: In a large pot over high heat, combine the bell pepper, onion, oregano, chili powder, paprika, cumin, garlic powder, cinnamon, salt, and 2 tablespoons of the water. Sauté for 4 to 5 minutes, stirring frequently. Add the lentils, rice, beans, tomato paste, bay leaf, and the remaining 2½ cups water. Bring to a boil over high heat, reduce the heat to low, cover the pot, and cook for 35 minutes, or until the rice is tender. Stir in the lime juice, taste, and season as desired. Add the hot sauce (if using), and serve.
NOTE • You can use quinoa Instead of rice, and the cooking time will be reduced if you do. In an instant pot, cook for about 10 minutes, and on the stovetop, cook for about 20 minutes.
NUTRITIONAL FACTS
Per serving: 525 calories, 24 g protein, 103 g carbohydrates, 7 g sugar, 3 g total fat, 5% calories from fat, 25 g fiber, 898 mg sodium
MAKES 4 SERVINGS
Green chickpeas bring a fresh dimension to falafel. You will find them in the frozen vegetables section of your grocery store.
1 bag (14 ounces) green chickpeas, thawed (about 3½ cups; see Note)
½ cup fresh flat-leaf parsley leaves
½ cup fresh cilantro leaves
1½ tablespoons freshly squeezed lemon juice
2 medium-large cloves garlic
2 teaspoons ground cumin
½ teaspoon turmeric
1 teaspoon ground coriander
1 teaspoon sea salt
¼–½ teaspoon crushed red-pepper flakes
1 cup rolled oats
In a food processor, combine the chickpeas, parsley, cilantro, lemon juice, garlic, cumin, turmeric, coriander, salt, and red-pepper flakes. (Use ¼ teaspoon if you like it mild and ½ teaspoon if you like it spicier.) Process until the mixture breaks down and begins to smooth out. Add the oats and pulse a few times to work them in. Refrigerate for 30 minutes, if possible.
Preheat the oven to 400°F. Line a baking sheet with parchment paper.
Use a cookie scoop to take small scoops of the mixture, 1 to 1½ tablespoons each. Place falafel balls on the prepared baking sheet. Bake for 11 to 12 minutes, until the falafel balls begin to firm (they will still be tender inside) and turn golden in spots.
SERVING IDEA: Serve with whole grain pitas, lettuce, chopped cucumber, and chopped tomato. Drizzle with Lightened Tahini Sauce.
NOTE • If you don’t have enough of the green chickpeas, you can substitute a combination of half cooked chickpeas, half frozen green peas.
NUTRITIONAL FACTS
Per serving: 253 calories, 12 g protein, 43 g carbohydrates, 5 g sugar, 4 g total fat, 14% calories from fat, 10 g fiber, 601 mg sodium
MAKES 4 SERVINGS
This dish has all the flavor of a traditional pad thai and is deliciously low in fat.
⅓ cup water
1 tablespoon almond or peanut butter
¼ cup lime juice
3 tablespoons tamari
3 tablespoons ketchup
3 tablespoons coconut nectar or pure maple syrup
1 tablespoon peeled, roughly chopped ginger
2 cloves garlic, sliced or chopped
¼ teaspoon sea salt
¼ teaspoon red-pepper flakes
8 ounces dry rice noodles, such as stick or vermicelli noodles
1 cup thinly sliced red pepper
1 cup matchstick-cut carrots
½ cup sliced green onion
1 cup mung bean sprouts
¼ cup chopped cilantro
1 tablespoon chopped peanuts (optional)
4 lime wedges
Soft-Baked Tamari Tofu (optional)
In a blender, combine the water, nut butter, lime juice, tamari, ketchup, nectar or syrup, ginger, garlic, salt, and red-pepper flakes. Puree until smooth. Set aside. Cook the noodles according to package directions. Once just tender (do not overcook or they will become mushy), drain. Add the sauce to the cooking pot and place over low heat. Add the cooked noodles, red pepper, carrots, and green onion. Mix until the noodles are coated evenly with the sauce. Once warmed through, add the sprouts and cilantro. Top with the peanuts (if using), and serve immediately with the lime wedges. Serve each portion with some Soft-Baked Tamari Tofu (if using) broken up into each bowl.
NUTRITIONAL FACTS
Per serving: 324 calories, 7 g protein, 69 g carbohydrates, 15 g sugar, 3 g total fat, 7% calories from fat, 4 g fiber, 1,059 mg sodium
