CHAPTER 2

No-Time-to-Prep Recipes

Sometimes you need to be able to just throw together something quick before you leave the house for work. This is the chapter for all those busy mornings!

These recipes typically use canned or jarred ingredients, pre-prepped veggies, or already homemade staples. Even if you like to use everything homemade, I still suggest that you keep some canned beans in your pantry for times like these.

ASIAN TOFU SOUP

This is a light brothy soup to serve as an appetizer for a DIY Chinese takeout party. You can easily double this recipe if you want.

GLUTEN-FREE OPTION*   SOY-FREE OPTION**   NO OIL ADDED

1-inch (2.5-cm) piece peeled ginger, cut into large slices, divided

2 cloves garlic, minced

7 to 9 shiitake mushrooms, stems removed and caps sliced

2 carrots cut into coins

1 block (15 ounces, or 420 g) tofu, drained and cut into cubes (**use hemp tofu or cauliflower florets)

2 tablespoons (12 g) vegan chicken-flavored bouillon or 4 tablespoons (24 g) DIY Golden Bouillon

1 to 2 teaspoons soy sauce (*use a gluten-free brand or **use coconut aminos)

7 cups (1645 ml) water

SERVING INGREDIENTS

Sliced scallions or garlic chives, for serving

THE NIGHT BEFORE: Store the cut-up ginger, garlic, mushrooms, and tofu in an airtight container in the fridge.

IN THE MORNING: Combine half of the ginger, the garlic, mushrooms, carrot, tofu, bouillon, soy sauce, and water in the slow cooker. Cook on low for 7 to 9 hours.

20 MINUTES BEFORE SERVING: Add the remaining half of the ginger and cook for 30 more minutes. Taste and adjust the seasonings. Add a little more fresh grated ginger if you need more punch. Top bowls of soup with the scallion.

YIELD: 4 servings

EQUIPMENT: 4-quart slow cooker

COOKING TIME: 7 to 9 hours on low

SPLIT PEA APPLE SOUP

I like the sweet and slightly tart taste of apples combined with the rich mouthfeel of split peas. It makes me feel like my split pea soup has really grown up. Indulge in this soup for your health or for a little cold-weather comfort food. It freezes well, and leftovers are perfect for lunches.

GLUTEN-FREE   SOY-FREE   NO OIL ADDED

2 stalks celery, chopped

2 medium-size carrots, chopped

1 medium-size apple, peeled if not organic, cored, chopped, and tossed with lemon juice

1 clove garlic, minced

6 cups (1410 ml) water

2 tablespoons (12 g) vegan chicken-flavored bouillon or 4 tablespoons (24 g) DIY Golden Bouillon

2 cups (450 g) split peas

1 bay leaf

1 teaspoon dried thyme or 1 sprig of fresh

1 teaspoon coriander

1/2 teaspoon nutmeg (grate it fresh, if possible)

Salt, to taste

BEFORE SERVING INGREDIENTS

1 tablespoon (15 ml) balsamic vinegar, plus extra for drizzling

THE NIGHT BEFORE: Store the cut-up celery, carrots, apple, and garlic in an airtight container in the fridge.

IN THE MORNING: Combine the celery, carrots, apple, garlic, water, bouillon, split peas, bay leaf, thyme, coriander, nutmeg, and salt in the slow cooker. Cook on low for 7 to 9 hours.

Remove and discard the bay leaf and sprig of thyme. Add the balsamic vinegar and stir to combine.

BEFORE SERVING: Purée the soup with an immersion blender or in batches in a countertop blender, being careful of splatters of hot soup, until smooth. Taste and adjust the seasonings, if needed. Drizzle a few drops of extra balsamic on each serving.

YIELD: 4 servings

EQUIPMENT: 4-quart slow cooker

COOKING TIME: 7 to 9 hours on low

SPLIT PEA LENTIL SOUP

When I first became a vegetarian, I had a soup that married split peas and lentils with spinach. It was my favorite, but the recipe became lost over the years. This is my redo of the wonderful memory of that warm, nutritious soup.

GLUTEN-FREE   SOY-FREE   NO OIL ADDED OPTION*

2 tablespoons (30 ml) olive oil (water sauté)

1 small onion, minced

1 cup (200 g) lentils

1 cup (200 g) split peas

6 cups (1.4 L) water

2 tablespoons (12 g) vegan chicken-flavored bouillon or 4 tablespoons (24 g) DIY Golden Bouillon

2 bay leaves

1 teaspoon dried tarragon

1 teaspoon dried marjoram

1/4 teaspoon ground rosemary or 1 teaspoon dried rosemary leaves

Salt and pepper, to taste

BEFORE SERVING INGREDIENTS

6 ounces (170 g) fresh baby spinach, washed

THE NIGHT BEFORE: Heat the oil in a skillet over medium heat and sauté the onion until translucent, 3 to 5 minutes. Add the garlic and sauté for 1 minute longer. Store in an airtight container in the fridge.

IN THE MORNING: Combine the sautéed onion, lentils, peas, water, bouillon, bay leaves, tarragon, marjoram, rosemary, and salt and pepper in the slow cooker. Cook on low for 7 to 9 hours.

30 MINUTES BEFORE SERVING: add the spinach. Taste and adjust the seasonings. Remove and discard the bay leaves before serving.

YIELD: 6 servings

EQUIPMENT: 4-quart slow cooker

COOKING TIME: 7 to 9 hours on low

What’s in the Freezer?
VEGGIE SOUP

This is the easiest recipe you will ever make. Some mornings I only have 5 minutes to start some dinner in the slow cooker before I rush off to start working. You can make this no matter what veggies you have on hand. I always keep a few bags of organic frozen veggies in the freezer for this soup, which you can serve chunky or puréed. Add parsnips, potato, or cauliflower if you want to make it look like a cream soup with none of the fat or calories!

GLUTEN-FREE   SOY-FREE   NO OIL ADDED

6 cups mixed veggies (weight will vary depending on the veggies)

2 cloves garlic, minced

5 cups (1175 ml) water

2 tablespoons (12 g) vegan chicken-flavored bouillon or 4 tablespoons (24 g) DIY Golden Bouillon

BEFORE SERVING INGREDIENTS

Your favorite combination of herbs and spices

Salt and pepper, to taste

2 to 4 cups (300 to 600 g) precooked grain or pasta (*use your favorite gluten-free grain or pasta to make this gluten-free)

IN THE MORNING: Put any slow-cooking veggies, garlic, water, bouillon, herbs, spices, and salt and pepper in the slow cooker. Cook on low for 7 to 9 hours.

30 MINUTES BEFORE SERVING: Add green peas, fresh herbs, or any other quick-cooking veggies, such as greens. This is also the time to add any precooked grain or pasta you may want to throw in to make it a little heartier. Taste and adjust the seasonings before serving.

YIELD: 6 servings

EQUIPMENT: 4-quart slow cooker

COOKING TIME: 7 to 9 hours on low

CITRUS BLACK BEAN SOUP

This soup recipe was created at one of my infamous Gothic Dinner Parties. I always throw some things I have on hand into my slow cooker, and it’s always the best soup I make all year! This one uses precooked black beans, and it gets its specialness from the spices and citrus juice. Be sure to serve with lime wedges!

GLUTEN-FREE   SOY-FREE   NO OIL ADDED

2 cloves garlic

4 cans (141/2 ounces, or 406 g each) black beans, drained and rinsed, or 6 cups (1.1 kg) homemade (shown here)

1 can (141/2 ounces, or 406 g) diced tomatoes or 11/2 cups (340 g) Preserve-the-Harvest Diced Tomatoes

1 teaspoon cumin

1/2 teaspoon ground ginger

1/2 teaspoon onion powder

1/2 teaspoon garlic powder

1/2 teaspoon smoked paprika

1/4 teaspoon allspice

1/4 teaspoon cinnamon

1/8 teaspoon nutmeg

Juice of 1 lime

Juice of 1 orange

SERVING INGREDIENTS

Lime and orange wedges to squeeze into soup

Dollop of cashew cream (optional)

THE NIGHT BEFORE: Mince the garlic and store in an airtight container in the fridge.

IN THE MORNING: Add all the ingredients to your slow cooker. Cook on low for about 8 hours. It will look like a stew now, but later you’ll purée it into a thick soup. If your slow cooker runs hot or there’s not much liquid in your tomatoes, go ahead and add a cup (235 ml) of water, too.

If desired, purée the soup with an immersion blender or in batches in a countertop blender, being careful of splatters of hot soup, until smooth, or leave the soup chunky. Taste and adjust the seasonings.

YIELD: 6 servings

EQUIPMENT: 4-quart slow cooker

COOKING TIME: 7 to 9 hours on low

WHITE BEAN
and KALE STEW

I like my beans New Orleans–style: thick and creamy. I’ve found the easiest vegan way to do this is to let some of the beans break down and form their own gravy.

GLUTEN-FREE   SOY-FREE   NO OIL ADDED OPTION*

1 teaspoon olive oil (*water sauté)

1 onion, chopped

2 cloves garlic, minced

Salt and pepper, to taste

1 tablespoon (15 ml) balsamic vinegar

1 tablespoon (4 g) chopped fresh oregano or 1 teaspoon dried

5 cups (1.1 L) water

2 cans (141/2 ounces, or 406 g each) white beans, drained and rinsed, or 3 cups (520 g) homemade (shown here)

BEFORE SERVING INGREDIENTS

4 cups (270 g) washed and chopped kale

THE NIGHT BEFORE: Heat the oil in a skillet over medium heat and sauté the onion until translucent, 3 to 5 minutes. Add the garlic and a little salt and pepper and sauté for 1 to 2 minutes longer. Add the balsamic vinegar and stir to combine. Store the sautéed onion and the cut-up kale in separate airtight containers in the fridge.

IN THE MORNING: Combine the sautéed onion, oregano, water, and beans in the slow cooker. Cook on low for 7 to 9 hours.

30 MINUTES BEFORE SERVING: Add the kale. Cook for 30 minutes longer, then taste and adjust the seasonings before serving.

YIELD: 6 servings

EQUIPMENT: 4-quart slow cooker

COOKING TIME: 7 to 9 hours on low

CHEATER CHILI
for IMPOSSIBLE DAYS

If you need to throw together a quick dinner before you dash out the door, this is the recipe for you. It’s simple, and you can raid your pantry for cans or look in the freezer for ingredients you’ve put up yourself.

GLUTEN-FREE   SOY-FREE   NO OIL ADDED

1 can (141/2 ounces, or 406 g) black beans, drained and rinsed, or 11/2 cups (340 g) homemade (shown here)

1 can (141/2 ounces, or 406 g) pinto beans, drained and rinsed, or 11/2 cups (340 g) homemade (shown here)

1 can (141/2 ounces, or 406 g) kidney beans, drained and rinsed, or 11/2 cups (340 g) homemade (shown here)

1 can (141/2 ounces, or 406 g) corn, drained and rinsed, or 11/2 cups (195 g) frozen

1 can (28 ounces, or 784 g) diced tomatoes or 3 cups (680 g) Preserve-the-Harvest Diced Tomatoes

3 cloves garlic, minced, or 1/2 teaspoon garlic powder

1 tablespoon (7 g) chili powder

A few dashes liquid smoke

A few dashes Tabasco sauce (to taste)

Salt and pepper, to taste

Combine all the ingredients in the slow cooker. Cook on low for 7 to 9 hours. Taste and adjust the seasonings before serving.

YIELD: 6 servings

EQUIPMENT: 4-quart slow cooker

COOKING TIME: 7 to 9 hours on low

TEFF, MILLET,
and BEAN CHILI

This chili is full of flavor, and it gets its stick to your ribs feeling from the teff and millet which actually mimics ground meat. Freeze the extras for last-minute meals on nights when you can’t cook from scratch.

GLUTEN-FREE   SOY-FREE   NO OIL ADDED

41/2 cups water

1 can (15 oz/ 425 g) kidney beans, drained and rinsed

1 can (15 oz/ 425 g) pinto beans, drained and rinsed

1 can (15 oz/ 425 g) cannellini beans, drained and rinsed

11/2 cups (370 g) pumpkin purée

1/2 cup (125 g) teff, such as Maskal Teff™ brown teff grain

1/2 cup (100 g) millet

1 cup (85 g) sautéed onion

21/2 teaspoons (6 g) chili powder (salt-free blend)

11/2 teaspoon smoked paprika

1 teaspoon dried oregano

1 teaspoon minced garlic

1/2 teaspoon ground cumin

1/4 to 1 teaspoon ground cayenne

BEFORE SERVING INGREDIENTS

2 tablespoons (6 g) nutritional yeast

3 tablespoons (48 g) tomato paste

1 teaspoon dried oregano (in addition to the amount added at the beginning of cooking)

1/2 teaspoon jalapeño powder (or more if you like it hot)

Salt, to taste

IN THE MORNING: Add the kidney beans, pinto beans, cannellini beans, pumpkin purée, teff, millet, onion, chili powder, smoked paprika, oregano, garlic, cumin, and cayenne to the crock of your 4-quart slow cooker.

Cook on low 7 to 8 hours. Note: If you might be home late, add another 1/2 cup (120 ml) water to give you some leeway.

BEFORE SERVING: stir in the nutritional yeast, tomato paste and oregano. Stir well, then add salt to taste. Put out your favorite toppings (if using; see below).

You can serve as is in a bowl with a side of tortillas, in tacos, or even in a chili mac!

YIELD: 6 servings

EQUIPMENT: 4-quart slow cooker

COOKING TIME: 7 to 9 hours on low

Serving Suggestion

Top chili with chashew cream, chopped cilantro, and—if you like it spicy—pickled jalepeños.

◁ THAI GINGER PEANUT SAUCE
with VEGGIE or PROTEIN of Your Choice

This is my take on my favorite Thai restaurant peanut sauce dish. In my version we cheat a little and use shredded veggies. Make your own broccoli slaw by looking for broccoli with big stems. Peel and grate the stems, and mix with grated carrots.

GLUTEN-FREE OPTION*   SOY-FREE OPTION**   NO OIL ADDED

SAUCE INGREDIENTS

2 cups (470 ml) water (if you are not using soy curls, leave this out)

1 can (14 ounces, or 392 g) light coconut milk

1 cup (260 g) peanut butter

3 tablespoons (45 ml) soy sauce (*use gluten-free, **use coconut aminos)

11/2 tablespoons (12 g) grated ginger

1 tablespoon (15 ml) rice vinegar

2 teaspoons (6 g) minced garlic

1/2 teaspoon crushed red pepper flakes (or to taste)

2 cups (111 g) dry soy curls* or 1 package (8 ounces, or 225 g) tempeh* or tofu*) or (1 can chickpeas**)

2 cups (170 g) broccoli slaw (or shredded broccoli stems)

2 cups (220 g) shredded carrots

2 cups (140 g) shredded cabbage

SERVING INGREDIENTS

Lime wedges

Chopped cilantro

Chopped peanuts

Steamed rice

THE NIGHT BEFORE: Make the sauce: Blend all the sauce ingredients in a blender or food processor.

Shred the veggies. Store the veggies and sauce in an airtight container in the fridge.

IN THE MORNING: Oil the crock of your slow cooker. Add the soy curls and sauce, and cook on low for 7 to 9 hours.

Serve over rice, squeeze a lime wedge over, and top with the cilantro and peanuts.

YIELD: 4 servings

EQUIPMENT: 4-quart slow cooker

COOKING TIME: 7 to 9 hours on low

Recipe Ideas & Variations

Take this up a notch by adding 2 cups (142 g) broccoli florets and 2 cups (200 g) green beans and turn up the slow cooker to high 40 minutes before serving. Add more water, if needed. It’s ready when the veggies are perfectly cooked.

◁ TOFU or CAULIFLOWER MASALA

This creamy mild curry will become a family favorite in no time. It’s easy to make, and it satisfies your Indian food cravings for less than it costs to eat out. If the spices are new to you, go to a co-op where you can get small amounts to try out—but the real savings kick in when you get them at your local Indian market.

GLUTEN-FREE   SOY-FREE OPTION*   NO OIL ADDED

SAUCE INGREDIENTS

1 can (141/2 ounces, or 406 g) diced tomatoes

1 cup (85 g) sautéed minced onions (or 1/2 teaspoon onion powder)

1 tablespoon (8 g) garam masala

11/2 teaspoons ground cumin

11/2 teaspoon ground coriander

1 teaspoon turmeric

1/2 teaspoon cinnamon

SLOW COOKER INGREDIENTS

1 (16 ounces, or 454 g) package extra-firm tofu or firm tofu that’s been pressed (*or 4 cups [528 g] cauliflower florets)

1/2 cup (120 ml) water

BEFORE SERVING INGREDIENTS

1/2 cup (120 ml) full-fat coconut milk (or use low-fat or unsweetened nondairy milk)

Salt, to taste

THE NIGHT BEFORE: Make the sauce by combining the diced tomatoes, onions, garam masala, cumin, coriander, turmeric, and cinnamon in your blender. Blend until smooth, then pour into your slow cooker crock. Use a spatula so you don’t lose any in the process. Store the sauce in the fridge overnight.

IN THE MORNING: Add in the tofu and water, and cook on low 7 to 9 hours.

BEFORE SERVING: Mix in the coconut milk, and add salt to taste. Serve over steamed brown basmati rice or with an Indian bread, such as naan or roti.

YIELD: 4–6 servings

EQUIPMENT: 4-quart slow cooker

COOKING TIME: 7 to 9 hours on low

SWEET POTATO
and CHARD DAL

No Indian meal is complete without a lentil dish. This dal, or split pea soup, gets a nutritional boost from the sweet potato and chard. Serve over steamed basmati rice.

GLUTEN-FREE   SOY-FREE   NO OIL ADDED OPTION*

1 tablespoon (15 ml) olive oil (*water sauté)

1 small onion, minced

1 teaspoon garam masala

1/4 teaspoon turmeric

1/4 teaspoon cumin

Pinch of chili powder

Salt, to taste

1 large sweet potato, diced

11/2 cups (338 g) yellow split peas

4 cups (940 ml) water

BEFORE SERVING INGREDIENTS

1 bunch Swiss chard, washed, chopped, and spun dry

THE NIGHT BEFORE: Heat the oil in a skillet over medium heat and sauté the onion with the garam masala, turmeric, cumin, chili powder, and salt until translucent, 3 to 5 minutes. Store in an airtight container in the refrigerator. Combine the cut-up vegetables in a separate airtight container and store in the refrigerator.

IN THE MORNING: Combine the sautéed onion, sweet potato, split peas, and water in the slow cooker. Cook on low for 7 to 9 hours.

20 MINUTES BEFORE SERVING: Add the chard and cook until tender, about 20 minutes. Taste and adjust the seasonings.

YIELD: 6 servings

EQUIPMENT: 4-quart slow cooker

COOKING TIME: 7 to 9 hours on low

MASHED POTATO EDAMAME BURRITO FILLING

From the first time I had a potato burrito, I was hooked! It’s mashed potatoes with salsa in a moist tortilla. I’ve healthied it up a bit with a few veggies and some edamame so there’s no need to feel guilty when you eat this amazingly easy comfort food.

GLUTEN-FREE OPTION*   SOY-FREE OPTION**   NO OIL ADDED

4 large Russet Potatoes, chunks

1 cup (235 ml) water

11/2 cup (375 ml) mild salsa

1 pound (454g) mix of corn, chopped red pepper, and edamame (I use a frozen mix from Trader Joe’s) or **make soy-free by using your blend of corn, red pepper, and black beans

Salt to taste

SERVING INGREDIENTS

Tortillas (*use gluten-free)

THE NIGHT BEFORE: Peel the potatoes and cut into medium-size chunks. Store in the fridge overnight.

IN THE MORNING: Add the potatoes, water, and salsa into an oiled slow cooker and cook for 6 to 8 hours on low.

1 HOUR BEFORE SERVING: Mash the potato with a potato masher or an immersion blender. Add the mixed vegetables and cook until they cooked through. Taste and add more salt or salsa before serving if needed.

YIELD: 6–8 servings

EQUIPMENT: 4-quart slow cooker

COOKING TIME: 7 to 9 hours on low

Serving Suggestion

If you get low-fat tortillas it helps to steam them before rolling the filling in them. Just put them on top of the filling while it’s in the slow cooker for a minute. That should soften them up enough to roll without breaking.

◁ GREEN CHILES REFRIED BLACK BEANS

In my opinion refried beans can be a food group all on their own. If I have some ready in the slow cooker when I get home, I can throw them in a tortilla, serve over rice with avocado, or even just eat a bowl as is. These freeze great, too!

GLUTEN-FREE   SOY-FREE   NO OIL ADDED

41/2 cups (1060 ml) water

1 pound (454 g) dry black beans (about 2 cups)

1 can (4 ounces, or 113 g) diced fire-roasted green chiles

2 teaspoons (6 g) minced garlic

1 teaspoon cumin powder

1 teaspoon chili powder, or add more if you prefer your beans spicy

1 teaspoon liquid smoke (optional)

1/2 teaspoon jalapeño powder or chipotle powder (optional)

Salt, to taste

IN THE MORNING: Add the water, black beans, garlic, cumin, and chili powder to your slow cooker crock. Cook on low for 7 to 9 hours.

BEFORE SERVING: Remove and reserve any extra liquid. You may need it to thin the beans later. Use your immersion blender and blend until smooth. Alternatively, you can use your blender or mash them with a potato masher depending on the texture you prefer.

YIELD: 6 servings

EQUIPMENT: 4-quart slow cooker

COOKING TIME: 7 to 9 hours on low

Serving Suggestion

I like to freeze leftovers in one-meal-sized freezer bags or stuffed into tortillas for a grab-and-go freezer lunch!

Recipe Ideas and Variations

No black beans? Try using pintos, cranberry beans, lila beans—really any bean except for kidney beans. (See how to cook kidneys shown here.)

JACKFRUIT CARNITAS

This recipe transforms jackfruit into a flavorful meat substitute that’s great for tacos, burritos, or even on its own. If you want a chewier texture, you can bake the mixture after it cooks in your slow cooker—but it’s great as is, too!

GLUTEN-FREE   SOY-FREE   NO OIL ADDED

1/2 cup (64 g) diced raw onion (use sautéed for a milder flavor)

2 teaspoons (6 g) minced garlic

1 can (1 pound 4 ounces, or 567 g) jackfruit in brine, drained and shredded (Do not get the kind that’s in syrup!!)

SAUCE INGREDIENTS

1 tablespoon (15 g) brown or coconut sugar

1 teaspoon dried oregano

1 teaspoon salt, or add last to taste

3/4 teaspoon ground cumin

1/2 teaspoon chili powder (use guajillo chili powder if possible)

1/2 teaspoon jalapeño powder (optional)

1/2 teaspoon smoked paprika

1/4 teaspoon black pepper

1 cup (235 ml) water

1/3 cup (80 ml) orange juice

IN THE MORNING: Layer the onion, garlic, and shredded jackfruit in your slow cooker crock. Mix all the sauce ingredients together, and pour it over the layers.

Cook on low for 7 to 9 hours.

BEFORE SERVING: Use a spatula to press on the jackfruit chunks and they will begin to shred. Continue until all of it is shredded, and mix well.

Add any additional seasoning that you feel was cooked out, such as a little extra oregano or smoked paprika.

If you’d like this to look meatier, you can spread on a baking sheet and cook at 350°F (180°C or gas mark 4) until it looks drier.

YIELD: 6 servings

EQUIPMENT: 4-quart slow cooker

COOKING TIME: 7 to 9 hours on low