by Sara Tercero
Cooking Tip: For a smoother soup, use an immersion blender to break up the broccoli into smaller pieces or pulse the broccoli in a blender before adding it to the soup.
Per serving: Calories: 353; Fat: 20g; Carbohydrates: 42g; Protein: 8g; Fiber: 9g; Sodium: 1,404mg
Split Pea and Sweet Potato Soup
GLUTEN-FREE, NUT-FREE, SOY-FREE
PREP TIME: 5 minutes / COOK TIME: 40 minutes / MAKES 4 SERVINGS
This new-school version of a classic with sweet potatoes is über-creamy and absolutely delicious. No need to add ham—this soup is perfect without it.
2 cups dried split peas
1 tablespoon extra-virgin olive oil
2 garlic cloves, minced
1 small yellow onion, diced small
2 celery stalks, cut into ¼-inch pieces
2 large carrots, peeled and cut into ¼-inch pieces
1 teaspoon salt
2 sweet potatoes, peeled and cut into 1-inch pieces
1 teaspoon ground turmeric
1 teaspoon smoked paprika
1. Pour the split peas into a large pot and cover with water by 2 inches. Set the pot over high heat and bring to a boil, stirring often. Check the water level regularly and add more, if needed, so that there is always 2 inches above the peas. Cook until the peas break down and the soup looks like a very thick gravy, about 30 minutes.
2. Meanwhile, in a large skillet, heat the oil over medium heat. Add the garlic and onion and cook, stirring often, until fragrant, 3 to 5 minutes. Add the celery, carrots, and salt and cook, stirring often, for 5 minutes
3. Add the cooked vegetables, sweet potatoes, turmeric, and paprika to the pot and mix well. Cook, stirring often, until the sweet potatoes are fork-tender, about 10 minutes.
Cooking Tip: This recipe works well in an Instant Pot, which will reduce the time substantially. On the sauté mode, combine the oil, garlic, onion, celery, and carrots and cook for 5 minutes. Add the salt, sweet potatoes, split peas, turmeric, smoked paprika, and 6 cups of water. Seal the lid and pressure cook on high for 15 minutes. Let sit for 5 minutes before releasing the pressure.
Per serving: Calories: 462; Fat: 5g; Carbohydrates: 83g; Protein: 25g; Fiber: 29g; Sodium: 665mg
Beefless Irish Stew
NUT-FREE, ONE POT, SOY-FREE
PREP TIME: 10 minutes / COOK TIME: 30 minutes / MAKES 4 SERVINGS
Super filling thanks to the potatoes and peas yet easy on your digestion, you will love this stew. Pair it with some cooked quinoa, noodles, or rice for a heartier meal, or with a piece of crusty bread for mopping up the rich broth. If beer isn’t your thing, just omit it; the dish will still be tasty.
1 teaspoon extra-virgin olive oil
1 small yellow onion, diced small
2 garlic cloves, minced
3 carrots, peeled, and cut into rounds
1 celery stalk, thinly sliced
1 cup stout or porter beer
1 (15-ounce) can crushed tomatoes
2 sweet potatoes, peeled and cut into cubes
4 small red potatoes, cut into cubes
5 cups water
½ cup frozen peas
1 teaspoon smoked paprika
½ teaspoon dried thyme
1 teaspoon salt
½ teaspoon black pepper
1. In a large pot, heat the olive oil over medium heat. Add the onion and garlic and cook, stirring often, until fragrant, about 5 minutes. Add the carrots and celery and cook, stirring often, for 5 more minutes.
2. Add the beer and bring to a boil. Cook for 3 minutes. Add the tomatoes, sweet potatoes, red potatoes, and water and stir until combined. Raise the heat to medium-high and bring to a boil.
3. Add the peas, smoked paprika, thyme, salt, and black pepper, lower the heat to medium, and simmer until the vegetables are fork-tender and the stew has thickened, about 20 minutes.
Variation Tip: Substitute 2 cups of cubed butternut squash for the sweet potatoes for an even richer broth.
Per serving: Calories: 272; Fat: 2g; Carbohydrates: 55g; Protein: 7g; Fiber: 10g; Sodium: 828mg
Tofu and Vegetable Fried Rice
NUT-FREE, ONE PAN, QUICK
PREP TIME: 10 minutes / COOK TIME: 15 minutes / MAKES 4 SERVINGS
Fried rice is the perfect quick and easy meal and a great way to use up leftover cooked rice and the odds and ends in your refrigerator. Substitute whatever vegetables you have on hand or tempeh or edamame for the tofu.
1 tablespoon sesame oil
1 (16-ounce) package extra-firm tofu, drained and diced small
1 bell pepper (any color), seeded and diced small
½ cup frozen peas
½ cup frozen corn
1 cup fresh or frozen broccoli florets
½ teaspoon garlic powder
2 tablespoons water
2 tablespoons low-sodium soy sauce or gluten-free tamari
1 tablespoon maple syrup
2 cups leftover cooked brown rice
1 scallion, white and green parts, thinly sliced, for garnish (optional)
1. In a wok or large skillet, heat the sesame oil over medium-high heat. Add the tofu and cook, stirring occasionally, until browned, about 5 minutes.
2. Add the bell pepper, peas, corn, broccoli, and garlic powder and cook, stirring often, for 5 minutes. Add the water to help soften the broccoli and cook until the liquid evaporates, about 3 minutes.
3. Add the soy sauce and maple syrup and mix well. Add the rice and cook until the rice is hot, 2 to 3 minutes. Spoon into bowls, garnish with the scallion (if using), and serve immediately.
Ingredient Tip: This works best with leftover cooked rice because it needs to be slightly dry to fry properly. Otherwise, it will stick to the pan and get a gummy texture.
Per serving: Calories: 319; Fat: 11g; Carbohydrates: 40g; Protein: 18g; Fiber: 5g; Sodium: 299mg
Spiced Kidney Bean Curry
GLUTEN-FREE, NUT-FREE, ONE PAN, QUICK, SOY-FREE
PREP TIME: 5 minutes / COOK TIME: 20 minutes / MAKES 4 SERVINGS
I love the texture of the meaty kidney beans paired with the spicy gravy in this scrumptious curry. Eat it in a bowl with half rice and half curry, topped with copious amounts of chopped cilantro and red pepper flakes. Or top a bowl with chopped cilantro, avocado, and onions and serve with soft bread on the side. It is like a brilliant Indian-inspired twist on chili, and no matter how you eat it, it is sure to be a hit.
1 teaspoon extra-virgin olive oil
2 garlic cloves, minced
2 teaspoons minced fresh ginger
1 small yellow onion, chopped small
2 (15-ounce) cans kidney beans, drained and rinsed
3 teaspoons curry powder
½ teaspoon salt
1 (15-ounce) can crushed tomatoes
2 cups water
4 generous tablespoons chopped fresh cilantro, for garnish
Red pepper flakes, for garnish (optional)
1. In a large saucepan or wok, heat the olive oil over medium heat. Add the garlic, ginger, and onion and cook until the onions are browned, about 7 minutes. Add the kidney beans, curry powder, salt, tomatoes, and water, raise the heat to high, and bring to a boil, stirring often.
2. Turn the heat to low and, using a potato masher, gently mash the ingredients to break up some of the beans, which will help thicken the curry, and simmer for 10 minutes. Spoon the curry into bowls, garnish with cilantro and red pepper flakes (if using), and serve.
Leftovers Tip: Refrigerate covered leftovers for up to 5 days or freeze for up to 3 months.
Per serving: Calories: 230; Fat: 2g; Carbohydrates: 42g; Protein: 14g; Fiber: 12g; Sodium: 505mg
Berbere-Spiced Red Lentils
GLUTEN-FREE, NUT-FREE, QUICK, SOY-FREE
PREP TIME: 5 minutes / COOK TIME: 25 minutes / MAKES 4 SERVINGS
If you have never tried Ethiopian food, you are in for a treat. Berbere spice is a seasoning blend that usually includes coriander, cumin, cardamom, dr
ied chile peppers, nutmeg, ginger, turmeric, and cinnamon, plus many others. These lentils go great with a whole-grain pita and side of greens.
1 cup dried red lentils, rinsed
3 cups water
1 teaspoon extra-virgin olive oil
2 garlic cloves, minced
½ medium yellow onion, chopped small
3 tomatoes, chopped
2 tablespoons berbere spice
1 teaspoon salt
2 teaspoons tomato paste
1. In a large saucepan, combine the lentils and water over high heat and bring to a boil. Lower the heat to medium-low and cook, checking occasionally and adding more water if needed, for 20 minutes.
2. In a medium skillet, heat the olive oil over medium heat. Add the garlic and onion and cook until fragrant, 3 to 5 minutes
3. Add the tomatoes, berbere spice, salt, and tomato paste and cook, stirring constantly, until the mixture turns a deep red and becomes paste-like, about 5 minutes. Set aside.
4. Add the spiced tomato-and-onion mixture to the lentils and simmer over medium heat until the flavors combine and it’s very thick, about 5 minutes. Serve immediately.
Ingredient Tip: Berbere spice is readily available in the spice aisle of most supermarkets. If you can’t find it, mix together 1 teaspoon smoked paprika, ½ teaspoon cayenne pepper, ¼ teaspoon coriander, and ¼ teaspoon cinnamon.
Per serving: Calories: 216; Fat: 3g; Carbohydrates: 38g; Protein: 13g; Fiber: 8g; Sodium: 594mg
Lazy Lasagna Baked Ziti
PREP TIME: 10 minutes / COOK TIME: 30 minutes / MAKES 4 SERVINGS
This recipe makes it possible to have that home-cooked lasagna experience in a fraction of the time. The tofu mimics ricotta, and the Nutty Plant-Based Parmesan gives such an umami punch that you’ll have to remind yourself there’s no actual cheese in the dish. To make this even faster, use store-bought marinara instead of making your own. This will cut out quite a bit of prep and cook time and make the assembly a breeze.
1 pound whole-wheat ziti pasta
FOR THE SAUCE
1 teaspoon extra-virgin olive oil
2 garlic cloves, minced
½ medium yellow onion, diced small
1 red or yellow bell pepper, roughly chopped
1 (28-ounce) can crushed tomatoes
1 teaspoon Italian seasoning
Pinch red pepper flakes
½ teaspoon salt
1 teaspoon maple syrup
1 cup water
FOR THE RICOTTA
1 (16-ounce) package extra-firm tofu, drained
2 tablespoons nutritional yeast
1 teaspoon salt
1 tablespoon tapioca flour
1 teaspoon Italian seasoning
FOR SERVING
2 tablespoons chopped fresh basil
¼ cup store-bought plant-based Parmesan or Nutty Plant-Based Parmesan (optional)
1. Preheat the oven to 375°F.
2. Bring a large pot of water to a boil over high heat. Add the pasta and cook according to the package instructions. Drain and set aside.
3. Make the sauce: While the pasta is cooking, in a saucepan, heat the olive oil over medium heat. Add the garlic, onion, and bell pepper and cook, stirring often, until fragrant, about 5 minutes. Add the crushed tomatoes, Italian seasoning, red pepper flakes, salt, maple syrup, and water and bring to a boil. Lower the heat to medium-low and simmer for 5 minutes. Set aside 2 cups of sauce; store the rest in an airtight container and refrigerate for up to 5 days or freeze for up to 3 months.
4. Make the ricotta: In a medium bowl, combine the tofu, nutritional yeast, salt, tapioca flour, and Italian seasoning and, using your hands, break up the tofu and mix until well incorporated.
5. Assemble the dish: In a large 8-by-12-inch baking dish, combine the cooked pasta and the reserved 2 cups of sauce. (You can use more or less sauce depending on your preferences.) Crumble the ricotta mixture over the pasta and fold gently into the pasta, leaving pockets of cheeziness; do not completely mix everything together.
6. Cover the baking dish with aluminum foil and bake for 15 minutes, or until it is hot and steaming in the center. Spoon into shallow bowls and garnish with fresh basil and plant-based Parmesan (if using).
Variation Tip: For a less gluten-heavy meal, add 16 ounces of frozen cauliflower florets to the sauce and reduce the amount of pasta by half. Another option is to add 2 cups of baby spinach to the sauce and mix until wilted before stirring it into the pasta.
Per serving: Calories: 613; Fat: 10g; Carbohydrates: 109g; Protein: 34g; Fiber: 14g; Sodium: 1,319mg
Creamy Fruit Salad
GLUTEN-FREE, NO COOK, OIL-FREE, QUICK
PREP TIME: 15 minutes / MAKES 4 SERVINGS
This unusual fruit salad is inspired by one I had at many Mexican Christmas parties that I attended during the years I lived in California. The more traditional dish includes sour cream or condensed milk, but I substitute plant-based yogurt with great results. This salad is best when it rests for a few hours to give the flavors time to meld, so prepare it early and store in the fridge until dessert.
4 red apples, any kind, cored and diced
1 (15-ounce) can pineapple chunks, drained, or 2 cups fresh pineapple chunks
¼ cup raisins
¼ cup chopped pecans or walnuts
1 cup plain plant-based yogurt
2 teaspoons maple syrup
In a large bowl, combine the apples and pineapples and toss well to make sure the apples are covered in pineapple juice to prevent browning. Add the raisins, nuts, yogurt, and maple syrup and mix well. Cover and refrigerate for at least 2 hours to develop the flavors.
Leftovers Tip: Refrigerate leftovers for up to 2 days.
Variation Tip: Make this a bit more savory by omitting the maple syrup and adding 1 stalk chopped celery, 1 peeled and chopped carrot, and a pinch of salt.
Per serving (1½ cups): Calories: 267; Fat: 5g; Carbohydrates: 54g; Protein: 6g; Fiber: 6g; Sodium: 52mg
Acai and Granola Smoothie Bowls
NO COOK, OIL-FREE, QUICK
PREP TIME: 10 minutes / MAKES 2 SERVINGS
This superfood smoothie tastes great with whatever liquids or frozen fruits you have on hand. The only rules are to use frozen bananas and frozen acai, and not to add too much liquid. Beautifully colored and antioxidant-rich, acai doesn’t have much flavor, so adding fruit juice or frozen fruit is a must. Peel and cut the bananas into 2-inch slices and freeze the night before.
2 frozen sliced bananas
2 (3½-ounce) frozen acai packets, broken into pieces
1 cup frozen strawberries
¾ cup unsweetened plant-based milk
2 tablespoons nut butter
½ cup store-bought granola or Crispy, Crunchy Granola
2 tablespoons chia seeds
2 tablespoons cacao nibs
½ cup chopped fresh pineapple or canned no-sugar-added diced pineapple, drained
1. In a blender, combine the frozen banana, acai, strawberries, and about half of the plant-based milk and blend for 1 minute. Scrape down the sides of the blender, add the remaining plant-based milk, and blend again. You may need to scrape down the sides of the blender one or two more times until the acai and fruit blends well.
2. Divide the mixture between 2 bowls and arrange the nut butter, granola, chia seeds, cacao nibs, and pineapple in a decorative pattern over each smoothie.
Ingredient Tip: Packages of acai are available in the freezer section of most supermarkets. Or use 1 cup of another chopped frozen fruit.
Per serving: Calories: 566; Fat: 26g; Carbohydrates: 75g; Protein: 13g; Fiber: 16g; Sodium: 112mg
Peanut Butter Cookies
OIL-FREE, QUICK, SOY-FREE
PREP TIME: 10 minutes / COOK TIME: 13 minutes / MAKES 10 COOKIES
Peanut butter is amazing in all forms, and these treats are a delicious way to use it. They might be the easiest and quickest cookies you will ever make. They have only a hint
of sweetness, but they are full of that peanut-y goodness we all adore.
2 tablespoons ground flaxseeds
6 tablespoons cold water
¼ cup maple syrup
1 tablespoon baking powder
1 cup natural peanut butter
½ cup whole-wheat flour
1. Preheat the oven to 350°F. Line a sheet pan with parchment paper.
2. In a large bowl, mix together the ground flaxseeds and water to make “flax eggs” and let sit until it gels, about 10 minutes.
3. Add the maple syrup, baking powder, peanut butter, and flour to the bowl and mix well with a fork.
4. Put rounded tablespoons of the batter onto the prepared sheet pan. Flatten each cookie and, using the back of a fork, press a crisscross pattern into each one. Bake for 13 to 15 minutes, or until they are firm and slightly golden.
Leftovers Tip: Store the cookies in an airtight container and keep at room temperature for up to 4 days.
Variation Tip: If you love the combo of chocolate and peanut butter like most people do, add ½ cup vegan refined-sugar-free chocolate-chunks to the recipe. If you want to really go for it, stir in ½ cup of broken pretzels, too!
Per serving (2 cookies): Calories: 409; Fat: 28g; Carbohydrates: 33g; Protein: 14g; Fiber: 5g; Sodium: 14mg
Coconut and Tahini Bliss Balls
NO COOK, OIL-FREE, QUICK
PREP TIME: 10 minutes / MAKES 9 BALLS
Bliss balls, sometimes called energy balls, are one of the most convenient, decadent-yet-healthy treats around. With a texture reminiscent of cookie dough, they are super scrumptious while still packing a serious protein and fiber punch! They’re easy to make and so versatile, you’ll become a bliss ball aficionado in no time. See the Variation Tip below for a couple of my favorite variations.
½ cup cashews
½ cups walnuts
½ cup rolled oats
