by Barb Musick
3. Bake. Stir in the corn, beans, cumin, garlic powder, salt, pepper, and 1 cup of cheese. Top with the remaining 1 cup of cheese. Cover with aluminum foil and bake for 15 minutes. Remove the foil and bake for 5 minutes more, until the cheese melts.
Change It Up: Have some extra time and craving a sweet, roasted flavor? Roast the butternut instead of microwaving it. (See Chipotle Butternut Wrap for roasting instructions.)
Loaded Cauliflower Casserole
Serves 6
Prep time: 15 minutes
Cook time: 40 minutes
This casserole is like a loaded baked potato except with cauliflower instead of potatoes. The sour cream sauce is my favorite part!
For the cauliflower
2 heads cauliflower
2 tablespoons olive oil
1 teaspoon salt
¼ teaspoon black pepper
For the casserole
2 tablespoons vegan butter
2 tablespoons all-purpose flour
1 cup unsweetened nondairy milk
½ teaspoon salt
¼ teaspoon black pepper
2 cups shredded vegan cheddar cheese, divided
½ cup vegan sour cream
2 cups frozen peas
6 to 8 slices vegan bacon, diced (1 cup)
2 to 3 scallions, green parts only, sliced (optional)
1. Roast the cauliflower. Preheat the oven to 375°F. Cut the cauliflower into florets and place on a baking sheet. Drizzle with the oil, then sprinkle with the salt and pepper. Stir and arrange in a single layer. Bake for 25 minutes, stirring once halfway through.
2. Make the sauce. Meanwhile, in a medium saucepan over medium-high heat, melt the butter. Whisk in the flour. Whisking constantly, let bubble for about 1 minute. Slowly whisk in the milk, making sure it’s smooth before adding more. Stir in the salt and pepper. Reduce the heat to low and stir in 1 cup of cheese. Cook for 1 to 2 minutes, until the cheese melts. Remove from the heat, then stir in the sour cream. Taste and add more salt, pepper, and sour cream as needed.
3. Bake. In a 2.5-quart baking dish, stir together the cauliflower, peas, and sauce. Top with the remaining cheese, then cover with aluminum foil. Bake for 10 minutes, then remove the foil. Sprinkle the bacon across the top, then bake for 5 minutes followed by 30 to 45 seconds under the broiler. Top with scallions before serving (if using).
Chile-Garlic Tempeh Stir-Fry
Nut-free
Serves 4
Prep time: 20 minutes
Cook time: 25 minutes
Frozen vegetables are a great hack for when you want to focus your energy on the sauce! Start with 2 tablespoons of the chile sauce and use an equal amount of maple syrup for balance.
For the sauce
1 tablespoon cornstarch
2 tablespoons cold water
¼ cup veggie broth
3 tablespoons soy sauce
1 to 2 tablespoons chile-garlic sauce
2 to 3 tablespoons real maple syrup
1 tablespoon olive oil
1 teaspoon lime juice
½ teaspoon ground ginger
½ teaspoon red pepper flakes
For the stir-fry
1 (8-ounce) package tempeh
2 tablespoons olive oil
1 (12-ounce) bag frozen stir-fry vegetables
2 cups cooked rice, for serving
1. Mix the sauce. In a medium bowl, whisk together the cornstarch and water. Whisk in the broth, soy sauce, chile sauce, maple syrup, oil, lime juice, ginger, and red pepper flakes. Set aside.
2. Cook the tempeh. Cut the tempeh into ¼-inch cubes. In a large skillet over medium-high heat, heat the oil until it shimmers. Add the tempeh and cook, flipping occasionally, for 6 to 8 minutes, until lightly browned all over. Pour half of the sauce into the pan, stirring to coat. Remove from the pan and set aside.
3. Cook the veggies. Add the veggies and cook per package instructions (this usually includes a small amount of water and simmering for 8 to 10 minutes). Add the tempeh and remaining sauce to the pan and simmer for 4 to 5 minutes, stirring occasionally. Add water, 1 to 2 tablespoons at a time, if the sauce gets too thick. Serve hot over the rice.
Kitchen Cure: There are quite a few brands of precooked rice that come in pouches and just need to be microwaved.
Italian Meat Loaf
Nut-free
One-pot
Serves 6
Prep time: 10 minutes
Cook time: 1 hour
When I became vegan, meat loaf was the one of the meals I missed most. But luckily with all the “practically real” mock meats in stores now, it’s back! If you can, try to use a high-quality brand, such as Beyond or Impossible. They have a lot of fat in them that helps hold the loaf together and keeps it from drying out.
1 green bell pepper
1 small sweet onion
1 pound meatless ground beef
1 cup panko bread crumbs
1 tablespoon vegan Worcestershire sauce
1 tablespoon balsamic vinegar
1 tablespoon Italian seasoning
½ teaspoon salt
¼ teaspoon black pepper
½ cup ketchup
1. Chop the veggies. Preheat the oven to 350°F. Dice the bell pepper and onion.
2. Mix the ingredients. In a large bowl, combine the ground beef, bell pepper, onion, bread crumbs, Worcestershire sauce, vinegar, Italian seasoning, salt, and pepper. Mix with your hands or a large spoon until well combined.
3. Form the loaf. Transfer the mixture to a loaf pan. Spread the ketchup evenly across the top.
4. Bake. Bake for about 1 hour, until firm and just slightly pink at the center. Let rest for about 5 minutes before slicing and serving.
Change It Up: Try serving the meat loaf with Mashed Potatoes and Gravy and your favorite green veggie.
Kitchen Cure: If you don’t have a loaf pan, put the mixture on a baking sheet and, using your hands, form it into a loaf shape with a mostly flat top.
Baking Sheet Fajitas
Nut-free
One-pot
Serves 4 to 6
Prep time: 15 minutes
Cook time: 25 minutes
I’m a big fan of handheld foods, especially those that are Mexican-inspired. If you don’t like peppers or onions, use the veggies you do like. Butternut squash, zucchini, and summer squash would be great!
Nonstick spray
1 (14-ounce) block firm or extra-firm tofu, drained and pressed for at least 15 minutes
2 bell peppers (any color)
1 sweet onion
1 sweet potato
¼ cup lime juice
2 tablespoons soy sauce
1 tablespoon olive oil
1 teaspoon ground cumin
1 teaspoon garlic powder
½ teaspoon chili powder (or more)
¼ teaspoon black pepper
8 to 10 fajita-size corn or flour tortillas
Sliced avocado, vegan sour cream, chopped fresh cilantro, and salsa, for topping (optional)
1. Prepare the tofu and veggies. Preheat the oven to 425°F. Lightly coat a baking sheet with nonstick spray. Cut the tofu into ½- to ¾-inch cubes. Cut the bell peppers, onion, and sweet potato into pieces similar in size to the tofu.
2. Mix the marinade. In a large bowl, whisk together the lime juice, soy sauce, oil, cumin, garlic powder, chili powder, and black pepper. Toss with the tofu and veggies, then spread in a single layer on the prepared baking sheet.
3. Bake the fajitas. Bake for 15 minutes, then stir well using tongs. Bake for another 10 minutes, until the veggies are tender and the tofu is golden brown.
4. Build the fajitas. Place the tortillas on plates and use the tongs to fill each evenly. Add toppings (if using) and serve.
Change It Up: Serve with vegetarian refried beans (canned varieties are widely available) and a side salad.
Cowboy Beans and Rice
Nut-free
One-pot
Serves 4
Pr
ep time: 20 minutes
Cook time: 25 minutes
Cowboy beans are similar to baked beans but with a Southwestern twist (chili powder!) and meat (usually). You could definitely use vegan ground beef, but I thought bacon would be a delicious option, too.
1¼ cups water
⅓ cup packed brown sugar
3 tablespoons tomato paste
2 tablespoons yellow mustard
1 tablespoon cornstarch
1 teaspoon garlic powder
1 teaspoon smoked paprika
1 teaspoon salt
½ teaspoon chili powder (or more)
1 (15-ounce) can pinto beans, drained and rinsed
1 (15-ounce) can kidney beans, drained and rinsed
1 red bell pepper, diced
6 to 8 slices Baked Tofu Bacon (page 14), thinly sliced
2 to 3 cups cooked rice, for serving
1. Combine the ingredients. Heat a medium saucepan over high heat. Add the water, brown sugar, tomato paste, mustard, cornstarch, garlic powder, paprika, salt, and chili powder. Stir until completely combined. Add the beans and bell pepper.
2. Simmer. Bring to a boil, then reduce the heat to low. Cover and simmer for 8 to 10 minutes, stirring occasionally. If the mixture gets too thick, add water, 2 to 3 tablespoons at a time. Remove from the heat.
3. Add the bacon. Stir the bacon into the beans. Let sit, uncovered, for 1 to 2 minutes. Taste and add more chili powder and salt as needed. Serve over rice.
Ingredient Info: If you’re using a store-bought vegan bacon for this recipe, be sure to cook it per package instructions before adding it to the beans.
Baked Teriyaki Tofu with Asparagus
Nut-free
Serves 4
Prep time: 20 minutes
Cook time: 30 minutes
Roasted asparagus is delicious and pairs well with sweet teriyaki sauce. If you want to make this meal heartier, serve it with brown rice or quinoa.
1 (14-ounce) block firm tofu, drained and pressed for 20 minutes
Nonstick spray
¼ cup soy sauce
3 tablespoons brown sugar
⅓ cup vegetable broth
1 teaspoon ground ginger
½ teaspoon garlic powder
1 tablespoon cornstarch
2 tablespoons cold water
1 bunch asparagus, woody stems trimmed
2 tablespoons olive oil
½ teaspoon salt
¼ teaspoon black pepper
1. Bake the tofu. Preheat the oven to 375°F. Line a baking sheet with parchment paper. Cut the tofu into ½- to ¾-inch cubes. Place in a single layer on the prepared baking sheet. Spritz with nonstick spray and bake for 20 minutes. Flip, then spritz again. Bake for 15 minutes, then remove. Turn off the oven and turn the broiler on low.
2. Make the sauce. In a medium skillet over high heat, combine the soy sauce, brown sugar, broth, ginger, and garlic powder. Bring to a boil, then reduce the heat to low. In a small bowl, stir together the cornstarch and water, then slowly stir it into the sauce. Stir in the tofu and cover. Simmer for 6 to 8 minutes.
3. Roast the asparagus. Meanwhile, line the baking sheet with clean parchment paper. Arrange the asparagus on it in a single layer. Drizzle with the oil, then top with the salt and pepper. Broil for 6 to 8 minutes, turning once. Watch so it doesn’t burn! Toss the asparagus and tofu together in a bowl and serve.
Ingredient Info: Hold one piece of asparagus by each end. Bend, and where it snaps is the “natural breaking point” where the stem turns woody. Now you know where to trim the rest!
Spicy Hawaiian-Inspired Chickpea Burgers
Serves 4
Prep time: 15 minutes, plus 2 hours to chill
Cook time: 45 minutes
These burgers are the perfect combination of sweet ’n’ spicy. The teriyaki and pineapple give the patties just a hint of sweet. I love the flavor of pineapple and sriracha—they were made for each other!
1 tablespoon chia seeds
3 tablespoons water
½ red bell pepper
½ sweet onion
1 (15-ounce) can chickpeas, rinsed and drained
1 (12-ounce) can pineapple rings packed in juice
¾ cup bread crumbs
1 tablespoon teriyaki sauce
½ teaspoon red pepper flakes
½ teaspoon garlic powder
½ teaspoon salt
⅛ teaspoon black pepper
Nonstick spray
4 slices of vegan cheese
4 hamburger buns
Vegan mayo
Sriracha, for topping
1. Make the chia “egg.” In a small bowl, mix the chia seeds and water and set aside.
2. Make the burger mix. Cut the bell pepper and onion into large chunks, then transfer to the food processor. Add the chickpeas, 1 tablespoon of pineapple juice from the can, the bread crumbs, teriyaki sauce, red pepper flakes, garlic powder, salt, and pepper. Pulse 2 to 3 times, then add the chia egg. Pulse 1 to 2 more times, until combined. You don’t want any large pieces to remain, but you also don’t want the mixture to be too liquid. Cover and refrigerate for 1 to 2 hours.
3. Form and bake. Preheat the oven to 375°F. Lightly coat a baking sheet with nonstick spray. Use your hands to give the burger mix a quick stir, then separate into four patties. Arrange them in a single later on the baking sheet. Bake for 25 minutes. Spritz with nonstick spray and use a spatula to flip them. Bake for another 20 to 25 minutes, or until cooked through and firm. Add the cheese. Turn off the oven and set the broiler to high. Broil the burgers for 30 to 45 seconds, until the cheese melts (don’t let it burn!).
4. Assemble. Slather the cut sides of all four buns with mayo, then add the patties to the bottom buns. Top each with 1 to 2 pineapple rings and a small drizzle of sriracha. Enjoy!
Butternut Squash and Kale Orzo
Nut-free
One-pot
Soy-free
Serves 4 to 6
Prep time: 15 minutes
Cook time: 30 minutes
This dish is full of protein and vitamins and is a meal on its own, but it also makes a delicious side dish!
1 cup dried orzo pasta
1 (12-ounce) bag frozen butternut squash cubes
1 bunch kale
2 tablespoons olive oil
½ teaspoon minced garlic
¼ cup vegetable broth
1 (15-ounce) can chickpeas, rinsed and drained
½ teaspoon salt
¼ teaspoon black pepper
⅛ to ¼ teaspoon red pepper flakes
1. Cook the past. Place the pasta in a medium saucepan and add enough water to cover it by 2 to 3 inches. Bring to a boil, then reduce heat to low. Cover and simmer for 7 to 8 minutes, until barely tender. Drain in a fine-mesh colander and set aside.
2. Microwave the butternut. Meanwhile, microwave the squash per package instructions, usually 5 to 10 minutes, then drain in the same colander as the pasta.
3. Cook the kale. Remove the kale stems and tear the leaves into bite-size pieces. In the same saucepan, over medium heat, heat the oil until it shimmers. Add the garlic and cook for 1 minute, then stir in the kale, broth, and chickpeas. Cover and cook, stirring occasionally, for 5 to 6 minutes, until the kale has wilted. Uncover the pan and add the salt, pepper, and red pepper flakes.
4. Combine. Stir in the orzo and squash. Reduce heat to low and cook for 1 to 2 minutes, until the liquid has evaporated and everything is warmed through. Taste and add more salt and pepper, as needed. Enjoy!
Did You Know? Orzo is the Italian word for “barley.”
Baked Chimichangas
Serves 6
Prep time: 15 minutes
Cook time: 25 minutes
Chimichangas are a crispy, deep-fried Tex-Mex burrito. Deep-frying at home can be tricky, so I bake them with a little nonstick spray to crisp them in the oven.
Nonstick spray
1 tablespoon olive oil
1 teaspoon minced garlic
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1 bell pepper (any color), diced
1 small onion, diced
1 (15-ounce) can vegetarian refried beans
1 (10-ounce) bag frozen cauliflower rice
1 cup frozen sweet corn
1 cup vegan cheddar cheese shreds
1 cup salsa
1 teaspoon ground cumin
½ teaspoon smoked paprika
½ teaspoon chili powder
½ teaspoon salt
6 large flour tortillas
Vegan sour cream, guacamole, and shredded lettuce, for topping (optional)
1. Prep the veggies. Preheat the oven to 400°F. Lightly coat a baking sheet with nonstick spray. In a medium saucepan over medium-high heat, heat the oil until it shimmers. Add the garlic, bell pepper, and onion. Cook, stirring occasionally, for 3 to 4 minutes.
2. Make the filling. Stir in the beans, cauliflower, corn, cheese, salsa, cumin, smoked paprika, chili powder, and salt. Reduce heat to low. Simmer for 6 to 8 minutes, then remove from the heat.
3. Roll the burritos. Place the tortillas on a clean surface. Spoon an equal amount of filling into each tortilla, then fold the two sides over the filling and roll up. Transfer, seam-side down, to the prepared baking sheet.
4. Bake. Spritz the top of the burritos with the nonstick spray. Bake for about 8 minutes, until lightly browned. Flip them, then spritz again. Turn off the oven and turn the broiler on low. Broil for just 1 minute, until lightly browned and crisp. They are now chimichangas! Cool for 3 to 4 minutes before serving with toppings (if using).
Spicy Red Beans and Rice
Gluten-free
Nut-free
One-pot
Soy-free
Serves 4
Prep time: 20 minutes
Cook time: 40 minutes
This is my ode to New Orleans, one of my favorite cities on earth! I was told that New Orleanians eat this dish on Mondays after a weekend of rich meals as a healthy reset to their diet. It’s full of veggies and protein—and a bit of spice!
2 celery stalks
1 green bell pepper
½ onion
