Easy Beginner Vegan Recipes PDF

Easy Beginner’s Vegan Recipes
Compiled by
LT Ibanez PhD
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Copyright Statement 2019 This book may not be copied or reproduced for sale or any commercial
purposes. The recipes included herein are all copyrighted.
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Table of Contents
Quick and Easy Vegan Noodle Stir-Fry. . . . . . 1
Easy Tomato Cream Sauce (Gluten Free). . . . . . 1
Crispy Sesame and Garlic Potatoes. . . . . . . 2
Crispy Carrot Patties + Some Tips. . . . . . . 3
Our Family Favorite Potato Salad (Vegan). . . . . . 3
Rich and Juicy Pasta Salad with Veggies. . . . . . 4
Lentil and Turnip Soup with Lemon. . . . . . . 5
Tomato and Chickpea Curry with Coconut Milk. . . . . 5
Easy Raspberry Muffins. . . . . . . . 6
Simple Lentil and Onion Sandwich Spread. . . . . . 7
Pan-Fried Shashlik. . . . . . . . . 7
Vegan Cottage Cheese Salad. . . . . . . . 8
Rustic Wheat Bran Bread with Fried Onions. . . . . 8
Avocado Hummus. . . . . . . . . 9
Melon Boats with Fruit Salad and Strawberry and Coconut Cream. . . 10
Simple Rice and Veggies with Peanut and Tomato Sauce. . . . 10
Quick Vegan Pasta Bolognese Sauce. . . . . . 11
Eggplant and Potatoes In Tomato Sauce. . . . . . 12
Lentil Stroganoff (Oil Free, Gf). . . . . . . 12
Laksa Puso Ng Saging (Saute'd Banana Heart) Recipe. . . . 13
Laksa: Pinoy Style!. . . . . . . . . 14
Chayote Salad. . . . . . . . . 15
Super Simple Vegan Mac and Cheese. . . . . . 15
Easy Lentil Meatballs (Vegan + Gf). . . . . . . 16
One Pot Creamy Garlic Pasta. . . . . . . 17
Sticky Sesame Cauliflower. . . . . . . . 18
Pesto Spaghetti with Vegan Meatballs (Chickpea Walnut Balls). . . 19
Creamy Roasted Red Pepper Pasta with Black Pepper Chickpeas. . . 21
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Vegan Fettuccine Alfredo with Mushrooms Nut-Free. . . . 22
Vegan Garlic Pasta with Roasted Cajun Cauliflower. . . . 24
Vegan Fajita Pasta with Chickpeas & Peppers. . . . . 25
Creamy Sun Dried Tomato Pasta with Garlic Soy Curls. . . . 27
Instant Pot Lasagna Soup – Vegan Lasagna Soup. . . . . 28
Vegan Mushroom Bourguignon with
Potato Cauliflower Mash – Instant Pot. . . . . . 29
Sheet Pan Veggie Dinner with Broccoli, Sweet Potato,
Tofu, Chickpeas & Miso Maple Dressing. . . . . . 31
Vegetarian Chop Suey. . . . . . . . 32
Chop Suey with Tofu And Shiitake Mushrooms. . . . . 33
Lentil Bolognese with Spaghetti. . . . . . . 34
Instant Pot (Pressure Cooker) Wild Rice Mushroom Soup Vegan. . . 35
Veggie Loaded Black Beans and Rice. . . . . . 37
Easy Vegan Potato Salad (Oil-Free & Healthy). . . . . 38
Twice-Baked Sweet Potatoes.. . . . . . . 38
Marinated Pinto Bean Tacos. . . . . . . . 39
Lentil and Cauliflower Tacos (Vegan & Gf). . . . . 40
Easy Vegan Broccoli Soup. . . . . . . . 41
My Favorite Bean Burgers. . . . . . . . 41
Vegan Meatballs with Spaghetti. . . . . . . 42
One Pot Peanut Sauce Noodles. . . . . . . 44
Kung Pao Lentils. . . . . . . . . 45
Veggies and Lentils in Peanut Sauce.. . . . . . 47
Sweet and Sour Chickpeas Peppers Broccoli. . . . . 48
Spicy Crispy Kung Pao Cauliflower Recipe. . . . . . 49
Sticky Ginger Sesame Tofu and Veggies 1 Pot. . . . . 51
Celery Black Pepper Tofu. . . . . . . . 52
Crunchy Salad with Firecracker Chickpeas and Peanut Sauce. . . 54
Vegan Orange Tofu Recipe. . . . . . . . 55
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Soy-Free Tofu Stir Fry with Sunbutter Sauce. . . . . 56
Vegan Thai Peanut Sauce. . . . . . . . 57
Chickpeas in Turmeric Peanut Butter Curry Recipe 1 Pot. . . . 58
Cannellini and Lentil Jamaican Curry. . . . . . 59
Chickpea Sweet Potato Spinach Curry. . . . . . 60
Massaman Curry Vegetables. . . . . . . . 62
Spanish Chickpea Stew with Cauliflower Broccoli Rice. . . . 63
Vegan Minestrone - Veggies Pasta & White Bean Soup. . . . 64
Vegan Lentil Brown Rice Soup. . . . . . . 65
Vegan Japanese Curry in Instant Pot (Saucepan Option). . . . 67
Vegan Lentil Soup Instant Pot Or Saucepan. . . . . . 68
African Peanut Lentil Soup. . . . . . . . 69
Turmeric Spinach Golden Lentil Dal - Red Lentil Soup. . . . 71
Vegan Palak Tofu "Paneer" - Tofu in Spinach Sauce. . . . 72
Vegan Bombay Potatoes and Peas. . . . . . . 73
Spicy Smoky Creamy Tomato Sauce. . . . . . 74
Chickpea Potato Soup in Instant Pot. . . . . . . 76
Vegan Japanese Curry in Instant Pot (Saucepan Option). . . . 77
Vegan Thai Peanut Sauce. . . . . . . . 78
Wild Rice Mushroom Soup Vegan. . . . . . . 79
Chickpea Potato Soup in Instant Pot. . . . . . . 80
Pot Vegan Chili - Oil-Free Kidney Bean Red Lentil Chili . . . 82
Cajun Tofu Bowl with Cilantro Lime Rice. . . . . . 83
Peanut Butter Roasted Cauliflower and Carrot Salad Bowl. . . . 84
Chickpeas Turmeric Cauliflower Rice Black Pepper Hummus Bowl. . 86
Turmeric Lentil Fritters Tomato Bowl with Tahini Dill Sauce . . 87
Peanut Sauce Fried Rice with Tofu, Carrots,
Red Bell Pepper, Cabbage. . . . . . . . 89
Veggie Spring Rolls Fried Rice. . . . . . . 90
Tofu and Brown Rice Noodles in Hoisin Sauce. . . . . 91
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Vegan Thai Basil Fried Rice. . . . . . . . 93
Vegan Vegetable Lo Mein with Soba Noodles. . . . . 94
Quick & Easy Vegan Cottage Cheese. . . . . . 95
Vegan Pumpkin Spice Oatmeal. . . . . . . 95
Vegan Banana Bread Oatmeal. . . . . . . 96
Vegan No Bake Peanut Butter Energy Bites. . . . . . 96
Lemon Cream Pasta Sauce (Vegan & Oil-Free). . . . . 97
Creamy Lemon Pepper Chickpeas. . . . . . . 97
Hummus and Avocado Toast. .. . . . . . 98
Smoky Vegan Beans On Toast. . . . . . . 99
Lemon One Pot Pasta. . . . . . . . . 99
10 Minute Thai Peanut Butter & Pumpkin Soup. . . . . 100
Super Simple Vegan Burrito Bowl. . . . . . . 101
Oil-Free Avocado Pesto (Vegan +Gf). . . . . . 102
Vegan Gnocchi with Spinach and Tomatoes.. . . . . 102
Sweet Korean Lentils. . . . . . . . . 103
Black Bean Soup – Quick And Easy. . . . . . . 104
5-Ingredient One-Pan Mexican Quinoa. . . . . . 105
Vegan Parmesan Cheese. . . . . . . . 105
Parmegan (Vegan Parmesan). . . . . . . . 106
Vegan Caesar Salad. . . . . . . . . 106
Vegan Mayonnaise. . . . . . . . . 108
The Best Vegan Lasagna Soup. . . . . . . . 109
Easy Vegan Mushroom Stroganoff. . . . . . . 110
Fast and Easy Vegan Carbonara. . . . . . . 111
Vegan Pumpkin Ravioli. . . . . . . . 112
Creamy Vegan Mushroom Risotto. . . . . . . 113
Fresh Summer Tomato Basil Pasta. . . . . . . 115
Tofu Bolognese. . . . . . . . . 115
Easy & Healthy Lasagna with Cashew Spinach Ricotta. . . . 116
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Super Simple Vegan Burrito Bowl (20 Minute Recipe!). . . . 118
3 Ingredient Vegan Gnocchi. . . . . . . . 119
5 Ingredient Vegan Tacos. . . . . . . . 119
Easy Hash Browns with Vegan Caper Mayo. . . . . 120
Teriyaki Noodle Stir-Fry. . . . . . . . 121
Spiralized Sweet Potato Noodles. . . . . . . 122
Stir-Fried Sweet Potato Noodles (Japchae). . . . . . 123
How to Make Asian Dumplings. . . . . . . 125
Homemade Veggie Sushi. . . . . . . . 127
Santa Fe Quinoa Stuffed Peppers (Vegan + Gf). . . . . 129
Easy Vegan Fried Rice. . . . . . . . 130
Simple Vegan Jambalaya. . . . . . . . 132
One Pot Vegan Mushroom Stroganoff. . . . . . 133
Easy Vegan Chickpea & Cauliflower Curry (Oil-Free). . . . 134
Thai Red Curry with Vegetables. . . . . . . 135
The Vegan Buddha Bowl. . . . . . . . 137
Vegan Cheesy Broccoli Rice Casserole. . . . . . 138
Magic Garlicky Tofu. . . . . . . . . 139
Vegetarian Sloppy Joes with Lentils And Chickpeas {Vegan}. . . 140
Blackened Tempeh with Avocado, Kale And Vegan Cajun Ranch. . . 141
Thai Pineapple Fried Rice. . . . . . . . 142
Curried Tofu Scramble [Vegan]. . . . . . . 143
Tofu Scramble with Broccoli Noodles [Vegan]. . . . . 144
Stir-Fried Spiralized Sweet Potato Noodles. . . . . . 146
Rainbow Noodle Salad. . . . . . . . 147
Creamy Vegan Pesto Pasta & Cauliflower. . . . . . 148
Vegan Dan Dan Noodles. . . . . . . . 149
Eggplant with Garlic Sauce. . . . . . . . 150
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Cold Asian Noodle Salad. . . . . . . . 151
12-Minute Scrambled Tofu Fried Rice. . . . . . 152
Vegan Jollof Rice. . . . . . . . . 153
Vegan Bibimbap with Crispy Rice. . . . . . . 153
Summer Sushi Bowl. . . . . . . . . 155
Spanish Brown Rice. . . . . . . . . 155
Curried Rice Vegan Buddha Bowl. . . . . . . 157
Veggie Fajita Rice Bowl. . . . . . . . 157
Vegan Burritos with Black Beans, Rice and Avocado. . . . 158
Vegan Mushroom Barley Soup. . . . . . . 160
Easiest Vegan One Pot Quinoa. . . . . . . 160
Mediterranean Chickpea Salad. . . . . . . 161
How to Make Vegetable Stock or Broth (Oil-Free). . . . 162
Vegan Barbecue Sauce or Liquid Smoke (1). . . . . . 162
Quick Vegan Barbecue Sauce (2). . . . . . . 163
2 Minute Vegan Parmesan Cheese. . . . . . . 164
Vegan Cabbage Soup Recipe. . . . . . . . 164
Spicy Buffalo Cauliflower Popcorn
{Raw + Vegan Recipe}. . . . . . . . 165
Cheesy Spinach and Cilantro Rice. . . . . . . 166
Simple Vegan Omelet. . . . . . . . 167
Easy Red Salsa. . . . . . . . . 168
How To Make Vegan Parmesan Cheese. . . . . . 169
Eggplant Lasagna Roll-Ups. . . . . . . . 170
Carrot, Ginger, and Basil Soup Recipe. . . . . . 171
Brown Gravy. . . . . . . . . . 171
Deviled Potatoes. . . . . . . . . 172
Simple Black Bean Soup. . . . . . . . 172
Eccentric Caesar Salad Recipe. . . . . . . 173
Cauliflower Mash. . . . . . . . . 174
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Vegan Lasagna. . . . . . . . . 175
Jicama Nachos. . . . . . . . . 175
Eggless Salad. . . . . . . . . . 176
Skillet Green Bean Casserole Recipe. . . . . . 177
Vegan Mac N' Cheese Recipe. . . . . . . 178
Fresh Lumpia Sauce. . . . . . . . . 179
Atsara (Papaya Relish). . . . . . . . 179
Atsarang Labanos. . . . . . . . . 180
How To Make Vegan Pancit Palabok. . . . . . 180
Pancit Malabon. . . . . . . . . 182
Indian Coconut Chickpea Curry (Vegan, Gf). . . . . 183
Super Simple Potato Curry [Vegan]. . . . . . . 184
Lo Han Chai. . . . . . . . . . 185
Kimchi – 1. . . . . . . . . . 185
Kimchi – 2. . . . . . . . . . 186
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QUICK AND EASY VEGAN NOODLE STIR-FRY
Ingredients:
 8 - 9 oz / 250 g regular wok noodles or rice noodles
 2 onions
 1 large carrot (1 ½ cup / 170 g)
 1 Tbsp chopped ginger or some ginger powder
 2 - 3 Tbsp oil
 3 garlic cloves
 ½ tsp salt
 2 - 3 Tbsp soy sauce or more
 + some sriracha for serving
Instructions:
1. Bring water to a boil. Add noodles, remove the heat and let the noodles soak for a couple
of minutes.
2. Drain, rinse with cold water and cut the noodles a bit smaller. That way they will mix
better with other ingredients. You can use a big knife or scissors. I cut the noodles in the
same colander where I drained them.
3. Peel the onions, cut them into two and slice.
4. Peel the carrot and cut it into strips. Peel the ginger and chop it into tiny pieces.
5. Heat up a pan and pour some oil in it. Add sliced onions and cook for a couple of
minutes.
6. Add carrot strips and chopped ginger.
7. Cook for a couple of minutes.
8. Add chopped garlic and salt.
9. Cook for a minute.
10. Add noodles and soy sauce.
11. Stir and cook for a minute or two.
12. Taste and add more soy sauce if needed.
13. Serve with sriracha and fresh cilantro or parsley, if you want.
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EASY TOMATO CREAM SAUCE (GLUTEN FREE)
Ingredients:
 2 Tbsp oil
 1 red onion
 1 clove of garlic
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 ½ tsp dried thyme
 ½ tsp dried basil
 ½ tsp (unrefined) sugar
 ½ tsp ground black pepper
 ¼ tsp salt (or more to taste)
 2 tomatoes or a couple of handfuls of cherry tomatoes
 1 Tbsp chopped fresh parsley
 3 Tbsp vegan cooking cream, coconut milk or homemade cashew cream
Instructions:
1. Heat up a pan and pour some oil in it.
2. Add sliced red onion.
4. Add chopped garlic, herbs, sugar, pepper and salt.
6. Add chopped tomatoes.
8. Add chopped parsley and cream.
9. Cook for a minute and serve.
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CRISPY SESAME AND GARLIC POTATOES
Ingredients:
 7 medium potatoes (uncooked)
 2 - 3 Tbsp oil
 1 tsp salt
 1 tsp ground black pepper
 2 heaping Tbsp sesame seeds
 2 large garlic cloves
Instructions:
1. Wash and boil the potatoes (don't peel them) until soft.
2. Drain and let them cool for a while.
3. Peel and slice the potatoes.
4. Heat up a bigger pan, add oil, sliced potatoes, salt and pepper.
5. Cook for a couple of minutes, until the potatoes are crispier.
6. Add sesame seeds and thinly chopped garlic.
7. Stir and cook for a minute or two.
8. Serve.
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CRISPY CARROT PATTIES + SOME TIPS
Ingredients:
 2 large carrots (about 2 cups grated carrots)
 14 oz / 400 g canned beans (I used white beans) or chickpeas
 1 onion
 3/4 tsp dried rosemary
 3/4 tsp dried thyme
 1/2 tsp ground cumin
 1/2 tsp curry powder
 1 tsp salt
 1/2 cup / 80 g whole wheat flour or oat flour or GF flour
 oil for cooking (I use sunflower oil)
Instructions:
1. Wash the carrots (no need to peel) and grate them with a bigger grater.
2. Add drained and rinsed beans, finely chopped onion and all the herbs and spices.
3. Massage and pinch with your hands, until the beans are crushed and all the ingredients
are mixed.
4. Add the flour and massage a little bit more.
5. Heat up some oil on a pan.
6. Form nice round patties and cook on both sides until crispy.
7. Serve on a sandwich, in a burger or with pasta, rice, mashed potatoes or buckwheat for
example.
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OUR FAMILY FAVORITE POTATO SALAD (VEGAN)
Ingredients:
 10 larger uncooked potatoes (about 2,8 lbs / 1300 g)
 23 oz / 660 g can of peas
 4 - 5 large dill pickles (1 cup / 200 g chopped)
 3 heaping Tbsp chopped fresh dill
 2 ¼ cups / 530 ml vegan mayo
 ¾ tsp salt
 (1 Tbsp sugar)
3
Important note: sometimes, the vegan mayonnaise can be too thick or too sour. That's why I've
included the sugar in this recipe. Taste your mayonnaise and add the sugar if it's too soury. Also,
if it's too thick, thin it down by adding some vegan heavy cream or plant milk.
Or you can make your own vegan mayonnaise using this recipe. Make a double batch for this
salad!
Instructions:
1. Wash the potatoes, don't peel them and boil them in a large pot in plenty of water until
soft. Not too mushy, but soft to the middle when trying with a fork.
2. Drain the potatoes and cool them down. If you cut them into half, they will cool down
quicker.
3. In the meantime, you can drain and rinse the peas, cut the pickles into smaller cubes and
finely chop the dill.
4. Now mix the mayo with some salt, ground black pepper and sugar, if needed.
5. When the potatoes are cooled down, peel them and cut them into smaller cubes.
6. Add peas, pickles, dill and mayonnaise sauce. Mix thoroughly.
7. Taste and add some salt and/or sugar if needed.
This salad is best when it has been sitting in the fridge for a couple of hours. And it will keep in
the fridge for a couple of days.
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RICH AND JUICY PASTA SALAD WITH VEGGIES
Ingredients:
For the pasta salad:
 3 cups / 550 g boiled small shaped pasta (about 1 ½ cups / 225 g uncooked)
 medium can of corn (12 oz / 340 g)
 medium can of pitted black olives (12 ½ / 360 g)
 14 oz / 400 g canned beans
 one big cucumber
 half of a red onion
 ½ cup / 100 g thinly chopped carrots
 ¾ tsp salt
For the mustard and orange vinaigrette:
 juice of one medium orange (about ¼ cup / 60 ml)
 3 heaped tbsp mild mustard
 1 tbsp (olive) oil
4
Instructions:
1. In a big bowl, mix boiled and cooled pasta with drained corn, drained and halved olives,
drained and rinsed beans, cucumber cubes, chopped red onions, chopped carrots and salt.
2. Now make the vinaigrette: whisk orange juice with mild mustard, oil and pepper.
3. Pour the sauce over the pasta salad and mix carefully.
4. Taste and add more salt if needed.
5. Garnish with fresh herbs if you like and serve right away.
Tip: if you want to serve the salad later, you can mix the salad ingredients together and keep it in
the fridge. And just right before serving, mix the salad with vinaigrette.
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LENTIL AND TURNIP SOUP WITH LEMON
Ingredients:
 4 Tbsp oil
 2 onions
 14 oz / 400 g turnip
 2 bay leaves
 1 cup / 200 g red lentils (dried, uncooked)
 6 cups / 1 l + 400 ml boiling water
 2 heap Tbsp finely chopped lemon zest
 2-2 ½ tsp salt
 2 Tbsp lemon juice
Instructions:
1. Heat up a thick-bottomed pot.
2. Add some oil and chopped onions.
3. Cook for a couple of minutes until the onions are slightly golden brown.
4. Add peeled and cubed turnip, bay leaves, red lentils and boiling water.
5. Boil for 12-15 minutes, until the turnip and lentils are soft. A
6. dd chopped lemon zest, salt and lemon juice.
8. Serve with fresh parsley.
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TOMATO AND CHICKPEA CURRY WITH COCONUT MILK
Ingredients:
 3-4 Tbsp oil
 2 onions
5
 1 tsp salt
 2 tsp curry powder
 1 tsp ground cumin
 2 bay leaves
 2 x 14 oz / 2 x 400 g canned chickpeas
 4 tomatoes
 14 oz / 400 g can coconut milk
 1 Tbsp soy sauce or tamari
 + boiled rice for serving
Instructions:
Heat up some oil in a thick-bottomed pot or wok pan. Add thinly sliced onions and salt. Cook for
a minute. Add spices and bay leaves. Stir and cook for a minute. Add drained chickpeas and
cook for another minute. Add chopped tomatoes and let it simmer for a couple of minutes. Add
coconut milk and simmer for at least 5 minutes. In the end, add soy sauce or tamari and stir.
Serve with boiled rice.
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EASY RASPBERRY MUFFINS
Ingredients:
 ½ cup + 2 heaping Tbsp / 100 g whole-wheat flour
 1 cup / 150 g all-purpose flour
 pinch of salt
 2 heaping tsp baking powder
 ¾ cup / 150 g light brown soft sugar or just unrefined sugar
 a little bit under ½ cup (2/5 cups) / 100 ml vegetable oil
 1 ¼ cups / 300 ml water
 1 tsp apple cider vinegar or white wine vinegar
 1 ½ cup / 200 g fresh raspberries + 12 raspberries for decorating
Instructions:
1. Preheat the oven to 400 F / 200 C.
2. Mix flours with salt and baking powder.
3. In another bowl, heavily whisk the sugar with oil.
4. Add water and vinegar to the sugar and oil mixture and whisk well.
5. Fill the muffin tins with muffin papers.
6. When the oven is hot, mix the dry ingredients with wet ingredients.
7. Fold in the raspberries.
8. Fill the muffin papers with muffin batter.
9. Put a raspberry onto each muffin.
6
10. Bake for 25 minutes. Let them cool a little bit before eating.
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SIMPLE LENTIL AND ONION SANDWICH SPREAD
 Ingredients:
1 cup / 200 g uncooked green or brown lentils
 3 Tbsp oil
 4 medium onions (2 cups / 250 g chopped)
 ½ tsp + ¾ tsp salt
 3 Tbsp tomato sauce
 + some bread and fresh salad for serving, if you like
Instructions:
1. Boil the lentils for about 35 minutes until they are soft and start to get a tiny bit mushy.
2. In the meantime, heat up some oil in a pan.
3. Add chopped onions and half a teaspoon of salt.
4. Cook for 10-15 minutes, until the onions are golden brown.
5. Remove the heat and cover the pan with a lid, until the lentils are ready.
6. Now drain the lentils and mix them with cooked onions, more salt and tomato sauce.
7. Taste and add some salt, if needed.
8. Serve with crispy roasted bread and fresh salad if you like.
Tip: this spread is also fabulous in wraps or as a protein-rich side with potatoes, rice or any
other grain or vegetable dish.
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PAN-FRIED SHASHLIK
Ingredients:
 4 ½ oz / 125 g dried soy cutlets
 4 Tbsp oil
 3 onions
 1 tsp salt
 ½ Tbsp (apple cider) vinegar
 3 Tbsp soy sauce
Instructions:
1. Soak the dried cutlets in plenty of water for an hour or more.
2. If you are in a hurry, you can boil the cutlets for 10 minutes until they are soft.
3. Drain the cutlets and carefully squeeze out all the extra water from every cutlet.
4. Now cut the cutlets into strips.
7
5. Heat up some oil on a pan. A
6. Add soy strips and let them cook without stirring for at least a couple of minutes.
7. Then stir and cook some more, until the soy strips are getting crispy and golden brown.
8. Add sliced onions and salt and another tablespoon of oil if you wish.
9. Stir and cook until the onions are golden brown.
10. Add vinegar and soy sauce.
11. Stir and cook for a couple of minutes.
12. Remove the heat.
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VEGAN COTTAGE CHEESE SALAD
Ingredients:
Sunflower seed cream:
 2 cups / 300 g peeled sunflower seeds
 1 ¾ cups / 400 ml water
 ·1 tsp salt
 1 Tbsp lemon juice
Salad:
 one bigger cucumber
 4 big ripe tomatoes
 9 oz / 250 g firm tofu
 fresh dill and spring onions
 1 tsp salt
Instructions:
1. Soak the sunflower seeds for a couple of hours or boil them for 15 minutes.
2. Drain and rinse.
3. Add water, salt and lemon juice.
4. Blend until smooth.
5. Wash and chop the cucumber and tomatoes.
6. Crumble the tofu.
7. Finely chop the dill and spring onions.
8. Mix all the ingredients together.
9. Add salt and sunflower seed cream and mix some more.
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RUSTIC WHEAT BRAN BREAD WITH FRIED ONIONS
Ingredients:
8
Caramelized onions:
 3 – 4 Tbsp oil
 2 big onions
 1 tsp dried thyme
 ½ tsp salt
Wheat bran bread:
 ⅔ cups / 100 g all-purpose flour
 ¾ cups / 100 g whole-wheat flour
 1 ⅓ cups / 50 g wheat bran flakes
 ½ tsp baking soda
 1 tsp baking powder
 ¾ cups + a couple of tablespoons / 200 ml water
 1 tsp (apple cider) vinegar
 ⅓ cups / 75 ml oil
Instructions:
1. Preheat the oven to 350 F / 180 C. Heat up some oil in a pan.
2. Add finely chopped onions, thyme and salt.
3. Cook for a couple of minutes until the onions are slightly crispy and golden brown.
4. Remove the heat.
5. Mix the flours and wheat bran flakes with baking soda, baking powder and salt.
6. When the oven is ready, mix water with vinegar and add the water-vinegar mixture to the
dry ingredients along with onions.
7. Add oil and mix some more.
8. Grease a medium sized loaf pan and pour the batter in.
9. Smooth it with a spoon and sprinkle some wheat bran flakes on the top.
10. Bake the bread at 350 F / 180 C for 35 minutes.
11. Let it cool down before cutting and serving.
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AVOCADO HUMMUS
Ingredients:
 1 ripe avocado (peel it)
 14 oz / 400 g canned chickpeas or white beans (drain and rinse)
 ½ Tbsp lemon juice
 ¾ tsp salt
 1 tsp grated lemon zest
Instructions:
9
1. Blend everything together until smooth.
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MELON BOATS WITH FRUIT SALAD
AND STRAWBERRY AND COCONUT CREAM
Ingredients:
Strawberry and coconut cream:
 5 ⅓ oz / 150 g golden raisins
 14 oz / 400 g fresh or frozen strawberries
 14 oz / 400 g can coconut milk (full fat!)
Fruit salad:
 1 ripe melon
 1 ripe mango
 3 ripe kiwis
 1 batch of red grapes
Instructions:
2. Pour some boiling water over the raisins. Let them soak for a couple of minutes.
3. Drain and blend smoother.
4. Add strawberries (if you are using frozen strawberries, thaw them and drain out the extra
liquids).
5. Now take the coconut milk can out of the fridge. Flip it upside down and then open it.
6. Pour away the liquids.
7. Now you are left with a coconut cream in the bottom of the can. Scoop it out and add it to
the blended raisins and strawberries.
8. Blend some more until you have a smooth strawberry and coconut cream.
9. Cut the melon in half.
10. Scoop out the flesh and cut it into chunks.
11. Add peeled and chopped mango, kiwis and grapes.
12. Mix everything together and fill the melon boats with fruit salad.
13. Serve with strawberry and coconut cream.
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SIMPLE RICE AND VEGGIES
WITH PEANUT AND TOMATO SAUCE
Ingredients:
 1 cup / 250 g rice (uncooked)
 2 Tbsp oil
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 3 cups / 300 g coarsely grated carrots (about 3 large carrots)
 4 cups / 400 g thinly shredded cabbage
 ½ tsp salt
 2 Tbsp soy sauce or tamari
 + peanut and tomato sauce
Instructions:
1. Boil the rice in salted water until soft.
2. Drain and rinse slightly with cold water.
3. In the meantime heat up the pan.
4. Add oil and grated carrots.
6. Tightly squeeze the cabbage shreds with your hands and add them to the carrots along
with salt and pepper.
7. Cook, until the veggies start to brown.
8. Add soy sauce or tamari and stir.
9. Mix boiled rice with veggies and serve with peanut and tomato sauce.
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QUICK VEGAN PASTA BOLOGNESE SAUCE
Ingredients:
 3 Tbsp oil
 2 onions
 ½ tsp salt
 ground black pepper to taste
 4 cloves of garlic
 2 cups / 110 g dry soy mince
 1 Tbsp brown sugar
 ¼ tsp dried thyme
 3 cups / 750 ml tomato juice
 + boiled spaghetti for serving
Instructions:
1. Heat up some oil in a pan.
2. Add chopped onions, salt and pepper.
3. Cook for a couple of minutes until golden brown.
4. Add chopped garlic and cook for 30 seconds.
5. Add soy mince, sugar, thyme and tomato juice.
6. Simmer for 5 minutes until the soy granules are soft.
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7. Garnish with fresh basil and serve with spaghetti.
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EGGPLANT AND POTATOES IN TOMATO SAUCE
Ingredients:
 1 medium eggplant
 2 - 3 Tbsp oil
 6 garlic cloves
 1 tsp salt
 1 Tbsp curry powder
 14 oz can of crushed tomatoes
 3 bigger boiled potatoes
 (1 Tbsp soy sauce or tamari)
 (fresh herbs for garnishing)
Instructions:
1. Cut the eggplant into medium cubes.
2. Heat up a pan and pour some oil in it.
3. Add cubed eggplant.
5. Add chopped garlic, salt and curry powder.
6. Cook for a minute. Add crushed tomatoes.
7. Cover the pan with a lid and let it simmer for 5 - 7 minutes.
8. Add cubed potatoes and if you want, some soy sauce or tamari.
10. Garnish with fresh herbs and serve.
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LENTIL STROGANOFF (OIL FREE, GF)
 1 cup / 250 g green or brown lentils (uncooked)
 3 cups / 800 ml water
 1 onion
 2 dill pickles
 1 tsp salt
 5 Tbsp tomato sauce
 ¼ tsp ground nutmeg
 1 Tbsp paprika powder
 (1 Tbsp soy sauce or tamari)
 (2 Tbsp vegan cooking cream, you can make your own)
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Instructions:
1. Cover the lentils with water and add chopped onion.
2. Bring to a boil. Let it boil for 30 - 40 minutes on a medium heat, until the lentils are soft.
3. Add chopped pickles, salt, tomato sauce, nutmeg, paprika powder and if you want, some
soy sauce and vegan cooking cream.
4. Stir and boil for a couple of minutes.
5. Remove the heat and serve.
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LAKSA PUSO NG SAGING
(SAUTE'D BANANA HEART) RECIPE
This vegetable dish needs a bit of care when preparing. It is quite easy but cannot afford mistakes
especially when rinsing the banana heart to let out the sap.
Ingredients
 2pcs Plantain banana heart (sliced thinly)
 4 cloves Garlic (minced)
 1 pc medium size Onion (chopped)
 2 cups Water
 1/2 cup Vinegar
 1 tsp Salt and Pepper to taste
Instructions
 Unwrap the banana heart until what’s left is the mainly yellow part. This is done by
removing the red or maroon leaf-like wrap and the banana blossoms under it, do it again
and again. Next cut off the stem part and throw away together with the skin that is
unwrapped.
 Prepare water with salt in a large bowl.
 Slice the banana heart into about 1/4 inch thick pieces starting from the smallest part.
Add the sliced pieces in the bowl. This is to prevent them from turning black.
 Drain the water from the banana heart slices and add a teaspoon of salt. Using clean bare
hand, mix the banana heart slices and squeeze to let out the sap. Do this again and again
until the juice from the banana heart slices have come out completely. Doing this process
will eliminate the sap and the traces of acrid taste.
 Heat oil in a saucepan over moderate heat. Then saute garlic and onion until they the
garlic starts to turn brown and the onion translucent.
 Add in the squeezed banana heart slices and stir for a minute or two. Add salt and pepper.
 Add in water and bring to a boil. Simmer for about 5 to 10 minutes. Then add the
vinegar. Do not stir after adding the vinegar to let it cook the vinegar taste. Simmer for 2
minutes more.
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 When it starts boiling stir and season with fish sauce.
 Remove from heat and transfer to a serving bowl.
 Serve hot with steamed rice.
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LAKSA: PINOY STYLE!
Ingredients:
 1 Puso ng Saging (Banana blossom, whole heart)
 250g bean thread (sotanghon)
 3 cups coconut milk
 1 onion, chopped
 3 garlic cloves, chopped
 ground black pepper
 Salt
Instructions:
1. Cut the banana heart into strips. In a container, put the sliced banana heart and put 1/4
cup of rock salt.
2. Mix and let stand for 30 mins.
3. Rinse the banana heart with water, twice. This is to remove the sap from the heart.
4. Squeeze hard remove excess water.
5. Saute onion and garlic in a non-stick pot with a little water
6. Put the sliced banana heart and the coconut milk.
7. In a separate pan, cook the bean threads. (I did this because I don't like my soup to
disappear when cooking the noodles. The downside of cooking dried noodles is they
absorb most of the liquid.)
8. Put the noodles in the pot and let it boil. Put salt and black pepper to taste.
9. Remove from heat the moment it boils.
10. Serve hot!
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--------------------------------------------------------------------------
CHAYOTE SALAD
Ingredients
 3 chayotes, pitted and thinly sliced
 1 serrano chili pepper, seeded and finely chopped (wear plastic gloves when handling)
 1
⁄4 cup fresh cilantro, chopped
 1 small lemon, juiced and strained
 1
⁄3 cup extra virgin olive oil
 2 tablespoons apple cider vinegar
 salt
 fresh ground black pepper
 fresh cilantro stem(to garnish)
Directions
1. Combine chayote, chile pepper, cilantro, lemon juice, oil, and vinegar in large bowl.
2. Toss to thoroughly coat.
3. Sprinkle with salt and pepper.
4. Garnish with cilantro springs.
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SUPER SIMPLE VEGAN MAC AND CHEESE
Ingredients
 3/4 cup raw cashews, soaked
 1/2 cup water
 1 teaspoon Frank’s Hot Sauce
 1/2 tablespoon white vinegar
 1/4 cup nutritional yeast
 1/4 teaspoon garlic powder
 1/2 teaspoon salt
 4 servings of your favorite noodle
Instructions
1. Place all ingredients (except for noodles) into a blender or food processor and blend until
smooth.
2. Place cheese sauce into a small saucepan and heat over low/medium to your desired
temperature.
3. Pour vegan cheese sauce over your favorite noodles and enjoy!
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EASY LENTIL MEATBALLS (VEGAN + GF)
Ingredients
US Customary - Metric
MEATBALLS
 3 Tbsp (45 ml) + 1 tsp olive oil (divided)
 1 medium shallot (minced)
 3 cloves garlic* (minced)
 1 batch flax egg (1 Tbsp (7g) flaxseed meal + 2 1/2 Tbsp (37 ml) water as original recipe
is written)
 1 1/2 cups cooked + cooled green lentils (cooked in vegetable stock)
 1 1/2 Tbsp dried Italian seasonings (dried basil + oregano)
 1/4 cup fresh Italian parsley
 1 Tbsp tomato paste
 5-6 Tbsp vegan parmesan cheese (plus more for coating)
 ~1/4 tsp Sea salt and black pepper to taste
 1 Tbsp coconut flour (optional // or gluten-free oat flour or panko bread crumbs*)
FOR SERVING optional
 Carrot noodles or gluten-free pasta
 Marinara sauce
Instructions
 Heat a large skillet over medium heat, preheat oven to 375 degrees F (190 C), and line a
baking sheet with parchment paper (or more if increasing batch size).
 Once skillet is hot, add 1 Tbsp olive oil (amount as recipe is written // adjust if altering
batch size), shallot and garlic. Sauté for 2-3 minutes, or until slightly golden brown
(being careful not to burn), then remove from heat and turn off stove top.
 To a food processor, add flaxseed and water and let set for 2-3 minutes.
 Add cooked, cooled lentils, 1 tsp olive oil (as original recipe is written // adjust if altering
batch size), sautéed garlic and shallot, Italian seasonings, parsley, tomato paste, vegan
parmesan cheese, and a pinch each salt and pepper. Pulse, mixing until combined, but not
puréed, leaving a little texture.
 Taste and adjust seasonings as needed, adding more salt and pepper or herbs for flavor,
vegan parmesan for cheesiness and to dry out, or more olive oil to moisten. The texture
should be dough-like. If the mixture is still too wet, add coconut or oat flour, or panko
bread crumbs if not gluten free.
 Use a Tablespoon or cookie dough scoop (like this one), to scoop out rounded
Tablespoon amounts of dough and carefully form into balls. The mixture is moldable, but
16
fragile, so the best way to do this is to rest the dough in the palm of one hand, while using
two fingers from the other hand to gently mold/form into a meatball. If it cracks, moisten
your fingers with a little water to help reform/bind them. Repeat until all meatballs are
formed - about 12 or 13.
 Roll/coat in vegan parmesan cheese (optional) and arrange on baking sheet.
 Heat the skillet from earlier over medium heat. Once hot, add 1 Tbsp olive oil and half of
the meatballs (amounts as original recipe is written // adjust if altering batch size). Brown
for 4-5 minutes, or until golden brown, shaking the pan or using a wooden spoon to roll
the balls around to cook evenly on all sides.
 As they are done cooking, transfer to your prepared baking sheet and set in the preheated
oven. Repeat process, adding remaining 1 Tbsp olive oil (amount as original recipe is
written // adjust if altering batch size) to the skillet and sautéing remaining meatballs,
then transfer to oven and bake for 10-15 minutes, while you prepare your carrot noodles,
pasta and/or marinara sauce.
 Remove meatballs from oven and let cool slightly - they will firm up the longer they are
cooled. Serve over carrot noodles or pasta with marinara sauce.
 Best when fresh, though leftovers keep in the freezer up to 1 month. Reheat in a 350
degree F (176 C) oven until warmed through.
Notes
*3 garlic cloves is equal to ~1 1/2 Tbsp minced garlic.
*If not gluten-free, add 1 Tbsp panko bread crumbs (amount as original recipe is written // adjust
if altering batch size) to the filling instead of coconut flour, and mix it with vegan parmesan
cheese to coat the outside before cooking, as seen here. This will add a little more texture and
flavor!
*Nutrition information is a rough estimate calculated with the lesser amount of vegan parmesan
cheese and without optional ingredients.
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ONE POT CREAMY GARLIC PASTA
Ingredients
 1/2 tbsp olive oil
 4 cloves garlic minced
 1 shallot finely chopped
 2 cups low-sodium vegetable broth (see notes)
 1 and 1/2 cups plain, unsweetened non-dairy milk (see notes)
 1 tsp salt plus more to taste (reduce if using a salty broth - mine is low-sodium)
 8 oz dry fettuccine
 black pepper, dried oregano and red pepper flakes to taste
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 chopped fresh basil or parsley for serving
Instructions
1. Heat the olive oil in a large skillet over medium heat. If possible, choose a skillet that is
wide enough to completely fit the fettuccine. Smaller pans will work, but require a bit
more fuss to stir and submerge the pasta as it cooks.
2. Add the garlic and shallot to the pan along with a sprinkle of salt, and stir. Cook for about
2 minutes, stirring occasionally, or until the garlic is softened and the shallot is turning
translucent; avoid browning.
3. Add the vegetable broth, nondairy milk, and salt, and stir. Add the dry pasta and gently
prod it around to submerge it under the liquid. If not all of it fits now, you will need to
gently push it into the pan after the submerged portion has softened later.
4. Bring to a boil, then reduce to a simmer. Stir occasionally, gently separating any pasta
that starts to stick together. Cook for about 20 minutes, or until the sauce has thickened
onto the pasta and the texture is to your liking. If too much of the liquid is cooking off,
reduce the heat a little bit, and add more nondairy milk.
5. Adjust seasoning to taste, and serve with fresh herbs and other toppings if desired. Best
served immediately, but leftovers will keep for 3-5 days in the fridge (cool completely to
room temperature before boxing up and refrigerating).
Recipe Notes
 For a slightly 'cheesier' taste, try adding white or yellow miso paste, and/or nutritional
yeast.
 This recipe will taste bland if not properly seasoned, so be sure to taste it throughout
cooking and add salt and other seasoning as needed.
 You can finish the dish with a squeeze of lemon juice if you like, but I recommend only
adding it to individual portions just before eating. The lemon juice will start to curdle the
soy milk if left to sit, and may also have the same effect if other nondairy milks are used.
 This recipe is as good as your nondairy milk and vegetable broth. If you do not like the
taste of them on their own you will not like how this recipe tastes.
 The cooking time will need to be adjusted for differently-shaped or thinner pasta. The
simmer in step 4 should be fairly gentle otherwise too much liquid may cook off - though
that's luckily an easy fix; but note that the cooking time will increase because the extra
nondairy milk will cause the temperature of the overall cooking mixture to temporarily
decrease.
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STICKY SESAME CAULIFLOWER
Ingredients
 1 small head cauliflower, chopped (6 1/2 cups florets)
18
 1/3 cup low-sodium soy sauce
 1/4 cup pure maple syrup, honey, or agave
 1/4 cup rice vinegar
 1 tbsp minced garlic
 1 ½ tsp toasted sesame oil
 ½ tsp powdered ginger
 1 1/2 tbsp cornstarch or arrowroot
 1/4 cup water
 sesame seeds and scallions, for garnish
Instructions
1. Preheat your oven to 450 F.
2. Grease a baking pan or line with parchment.
3. Cut cauliflower into florets, then slice so one side of each floret is flat.
4. Arrange in a single layer in the greased pan.
5. Bake 10 minutes on the center rack.
6. Meanwhile, whisk together the soy sauce, sweetener, vinegar, garlic, sesame oil, and
ginger in a saucepan. Bring to a boil.
7. While waiting, stir together the cornstarch and water until cornstarch dissolves fully, then
slowly whisk this into the saucepan as soon as it boils.
8. Turn heat to medium and cook 2 minutes, stirring more frequently once it returns to a
boil.
9. Cook until thick.
10. You can also make the sauce ahead of time if desired, and it thickens more as it sits in the
fridge.
11. Flip cauliflower florets and bake 10 additional minutes.
12. If desired, you can now move the pan to the top rack and broil 1-2 minutes.
13. Pour sauce over florets.
14. Sprinkle sesame seeds and optional scallions on top, and serve.
*A few readers have commented to say this works in the instant pot, but I’ve not tried it. If you
try, be sure to let me know how it goes!
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PESTO SPAGHETTI WITH VEGAN MEATBALLS
(CHICKPEA WALNUT BALLS)
Ingredients
For the Chickpea Meatballs:
 1 small onion
19
 1/3 cup (39 g) walnuts
 2 tbsp flaxmeal mixed with 1/4 cup water
 1 tbsp extra virgin olive oil
 1 tbsp pesto or a handful of basil
 15 oz chickpeas , 15 oz can or 1.5 cups cooked
 1 tsp oregano
 1/2 tsp (0.5 tsp) parsley
 1/2 tsp (0.5 tsp) salt , less or more depending on the chickpeas
 1/4 tsp (0.25 tsp) red pepper flakes
 2 tbsp (1 tbsp) nutritional yeast
 1/4 cup (27 g) breadcrumbs
For the Pesto:
 2 cups (1.69 oz) basil or basil + parsley/other greens (packed lightly)
 2 tbsp walnuts or cashews or toasted sun flower seeds , less or more to preference
 1 tbsp nutritional yeast (use 1/2 tsp ground mustard and 1/2 tsp miso to sub)
 1 tbsp lemon juice
 1/4 tsp (0.25 tsp) salt
 water as needed , a few tbsp
For the pasta:
 8 to 9 oz spaghetti
 black pepper pepper flakes for garnish
Instructions
1. Make your pesto by blending the basil, garlic, nuts, nutritional yeast in a small food
processor or blender until minced. Add the salt, lemon, oil and pulse. Add water to make
desired consistency. Taste and adjust flavor with more lemon, salt, nutritional yeast or
basil. Pesto can be made ahead and stored in the fridge for upto 3 days or frozen in ice
cubes for a month.
2. Chickpea Balls: Heat 1/2 tsp oil in a skillet over medium heat. Add the onion and garlic
and cook until translucent
3. Pulse the nuts in a food processor until a coarse meal. Add the onion mixture and the rest
of the ingredients and pulse to combine. I usually use the same food processor that I used
for pesto. no need to clean as we add pesto to the balls as well.
4. Transfer chickpea mixture to a bowl. Add breadcrumbs and mix in. Taste and adjust salt
and flavor. (Add some poultry seasoning or more herbs if needed). Chill for 10 minutes.
Preheat oven to 425 degrees F.
20
5. Make balls of the mixture or use an ice cream scoop and place on parchment lined sheet.
1 to 1.5 inch balls (16 to 18 balls). Bake at 425 degrees F for 25 minutes or until golden.
6. Cook the spaghetti according to instructions on the package.
7. Toss in the pesto. Serve with meatballs a very good dash black pepper and red pepper
flakes and additional lemon if needed.
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CREAMY ROASTED RED PEPPER PASTA
WITH BLACK PEPPER CHICKPEAS
Ingredients
Black pepper Chickpeas
 1 tsp oil
 15 oz (425.24 g) can chickpeas drained, washed
 1/2 tsp (0.5 tsp) freshly ground or coarsely crushed black pepper
 1/4 tsp (0.25 tsp) or more salt
 1/2 tsp (0.5 tsp) dried thyme or 1 tsp fresh
 1/4 tsp (0.25 tsp) dried rosemary
 1/4 tsp (0.25 tsp) dried sage
 1/2 tsp (0.5 tsp) garlic powder
Roasted red pepper pasta
 10 oz (283.5 g) mac or other pasta
 2 tsp olive oil
 1/2 cup (80 g) finely chopped onion
 3 cloves of garlic finely chopped
 1.5 to 2 roasted red peppers
 2 tbsp tomato paste
 1/2 tsp (0.5 tsp) ground mustard
 1/4 tsp (0.25 tsp) each of dried thyme oregano
 1 tbsp or more nutritional yeast
 salt to taste
 1/4 tsp (0.25 tsp) black pepper
 1/4 cup (32.25 g) cashews soaked for 15 mins if needed
 1.5 cups (375 ml) water
 Fresh basil
Instructions
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1. Make the crisp chickpeas:
a. Heat oil in a skillet over medium heat. Add the chickpeas, spices, salt and herbs and
toss well. Cook for 6 to 8 minutes until crisp on the edges. Stir occasionally. Taste in
between to adjust salt and pepper. I like the chickpeas just lightly crisped on the stove
top.
b. You can also toss everything in a bowl with an additional 1 to 2 tsp oil and bake at
400 degrees F / 200ºc for 20 minutes or so until crisp.
2. Make the Pasta:
a. Cook the pasta according to instructions.
b. Heat oil in a large skillet over medium heat. Add onions and garlic and cook until
translucent.
c. Add half of the cooked onion garlic mixture to the blender. Add all the ingredients
roasted red peppers through water and blend until smooth. Add to the skillet and
bring to a boil. At this point you can add in some veggies(chopped small) if you like.
d. Taste and adjust salt and heat. Add more salt, a pinch of sweetener if needed. I
usually add in some more fresh black pepper to the sauce.
e. Fold in the cooked pasta and cook for a minute. Cover and let sit for a few minutes.
f. Serve garnished with crisp peppery chickpeas and loads of fresh basil.
Notes
To make this nut-free use 1/4 cup pumpkin seeds (soaked for atleast an hour) and 1 tbsp flour to
help thicken.
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VEGAN FETTUCCINE ALFREDO WITH MUSHROOMS.
NUT-FREE
Ingredients
Mushrooms:
 1 tsp olive oil
 1/2 medium onion chopped
22
 8 oz mushrooms white or a mix of white, cremini, portobello
 1 tbsp or more dry white wine
 1 tbsp vegan worcestershire sauce or use 2 tsp soy sauce (coconut aminos for soyfree),
1/2 tsp apple cider vinegar, 1/2 tsp molasses
 1/4 tsp thyme
 1/4 tsp or more red pepper flakes
Alfredo:
 8 to 10 oz Fettuccine
 1 cup (100 g) cauliflower florets heaping cup of florets
 1 small potato cubed small
 2 tbsp hemp seeds or pumpkin seeds , or use raw cashews (soaked) for even more
creamier
 1/4 tsp (0.25 tsp) onion powder
 2 tsp lemon juice
 3/4 tsp salt
 1/2 tsp dried basil or a handful of fresh
 1 tbsp nutritional yeast
 1 cup (250 ml) water
 generous dash of black pepper
Instructions
1. Heat oil in a large skillet over medium heat. Add onion, garlic, mushrooms and a good
pinch of salt and cook until golden. Add the wine, sauce and pepper flakes and cook for
half a minute.
2. Bring a large wide pot of water to a boil. Add the fettuccine and cook for 3 minutes. Mix.
Add the cauliflower and potatoes on top of the pasta and continue to cook for 5 to 6
minutes or until the pasta is cooked to preference. *See note
3. Drain, rinse in cold water. Remove the cauliflower and potato and Transfer the to a
blender.
4. Add the rest of the alfredo ingredients to the blender. Add 2 tbsp of the mushroom onion
mixture and blend until smooth. Blend for a minute, then rest for a minute and blend
again.
5. Pour sauce into the mushroom skillet and cook over medium heat to bring to a boil to
thicken. Taste and adjust salt and flavor. If the sauce thickens too much, add in some
more water or non dairy milk. Mix in the fettuccine and serve. Alternatively, plate the
23
fettuccine and drizzle the sauce generously and serve. Garnish with basil and pepper and
optionally Vegan Parm.
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VEGAN GARLIC PASTA WITH ROASTED
CAJUN CAULIFLOWER
Ingredients
Cajun cauliflower:
 1 small head of cauliflower cut into florets 3 heaping cups
 2 teaspoons oil
Cajun Blend:
 2 tsp paprika (I use 1 tsp sweet mild paprika and 1 tsp smoked hot paprika)
 1/4 tsp (0.25 tsp) or more cayenne
 1/2 tsp (0.5 tsp) freshly ground black pepper
 1/2 tsp (0.5 tsp) red pepper flakes or use more smoked paprika
 1/2 tsp (0.5 tsp) dried thyme
 1 tsp dried oregano
 1 tsp garlic powder
 1/2 tsp (0.5 tsp) salt ( 1/4 to 1/2 tsp to preference)
Garlic Sauce Pasta:
 8 oz penne glutenfree if needed
 2 tsp olive oil divided
 2 cups (473.18 ml) unsweetened non dairy milk such as almond milk or soymilk or use
cashew milk for creamier
 1 tbsp flour or use rice flour to make gluten-free
 1 tbsp arrowroot starch or cornstarch
 10 cloves of roasted garlic
 1/2 tsp (0.5 tsp) to 1 tsp smoked paprika
 1/4 tsp (0.25 tsp) or more dried thyme ,+ generous dashes of other herbs such as basil,
sage, oregano
 1/2 to 3/4 tsp (0.5 tsp) or more salt
 chopped basil or parsley for garnish
 black pepper or cayenne and lemon juice for garnish
24
Instructions
Cajun Cauliflower:
1. Preheat the oven to 425 degrees F. Add the Cauliflower florets to a large bowl. Drizzle
oil and mix using a spatula or rub it in using hands.
2. In a small bowl, mix the ingredients under cajun spice blend. Add a bit more paprika if
using mild. Sprinkle all over the cauliflower florets and toss to coat. (use 1.5 tbsp or more
of premade cajun blend).
3. Bake for 25 to 30 mins.
Garlic Pasta:
1. Make the pasta according to instructions on the package, drain and set aside.
2. Heat oil in a skillet over medium low heat. Add minced garlic and cook for 3 to 4
minutes, or until golden, stirring occasionally.
3. Meanwhile blend the rest of the ingredients (except garnish) until smooth. Add to the
pan. Increase heat to medium.
4. Bring the sauce to a boil stirring occasionally. Taste and adjust salt and flavor carefully.
Simmer for another 2 minutes. You can add in some cajun blend to the sauce as well for
additional flavor. Fold in the pasta. Take off heat, cover and let sit for 2 minutes.
5. To serve, add warm baked Cajun Cauliflower on top. Garnish with chopped parsley or
basil, some cayenne/pepper and lemon juice.
Tips To Make This Recipe Work For You:
 Watch the heat. Smoked paprika can be really hot depending on brand, use less or use
sweet paprika and reduce cayenne and pepper for heat in the Cajun Blend.
 The sauce is a mild flavored sauce to balance the cajun blend. For additional flavor in the
sauce, add some cajun blend, add some more herbs, add a tsp of miso. The right amount
of salt int he sauce will also be helpful to bring out the overall flavors. Adjust to
preference.
 For creamier dish, reduce the pasta amount or double the sauce. You can also use vegan
alfredo with the pasta
 Watch the salt. Premade cajun blend can already have salt. Adjust accordingly.
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VEGAN FAJITA PASTA WITH CHICKPEAS & PEPPERS
Ingredients
Fajita Chickpeas and Veggies:
 1 tsp oil
 1/2 (0.5 ) medium onion thinly sliced
 1 green bell pepper thinly sliced
25
 1/2 (0.5 ) red bell pepper thinly sliced
o oz can of chickpeas drained or 1.25 cups cooked
 1/2 tsp (0.5 tsp) ground cumin
 1/2 tsp (0.5 tsp) garlic granules
 1/2 tsp (0.5 tsp) dried oregano
 1/2 tsp (0.5 tsp) dried basil
 1 tsp smoked paprika
 1/4 tsp (0.25 tsp) salt or to taste
Pasta:
 6 to 8 oz (6 oz) pasta like fusilli or penne , use gluten free pasta for glutenfre
 1 large juicy tomato finely chopped
 2 tsp extra virgin olive oil
 1.5 cups (357 ml) cashew cream blend 1/3 cup cashews with 1.5 cups of water or
unsweetened almond milk
 1/2 tsp (0.5 tsp) garlic granules
 1/4 tsp (0.25 tsp) ground mustard
 2 tbsp nutritional yeast less or more to preference
 1 tbsp flour , use rice flour for gluten-free (blend this into the cashew cream)
 fresh or dried basil to taste
Instructions
1. Heat oil in a skillet over medium-high heat. Add the veggies and cook for 3 to 4 minutes
until golden brown on the edges
2. Add the chickpeas, spices, salt and toss well. Cook for another 3 to 4 minutes. Taste and
adjust salt and flavor. Add some chipotle pepper or cayenne for additional heat. Take off
heat.
3. Meanwhile Cook the pasta according to instructions on the package. Drain and transfer to
a skillet.
4. Add olive oil, tomatoes and mix. Add cashew cream, garlic, mustard, nutritional yeast,
salt, and mix in. Partially cover and bring to a boil. Fold in some basil. Taste and adjust
salt, flavor. Add more non dairy milk if needed.
5. Fold in half of the fajita veggies + chickpeas lightly. Serve in bowls topped with
additional fajita veggies and a sprinkle of vegan parm and black pepper or red pepper
flakes, some lime if needed.
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26
CREAMY SUN DRIED TOMATO PASTA WITH GARLIC SOY CURLS
Ingredients
 7 to 8 oz (8 oz) farfalle or fettuccine other pasta , cooked according to package
instructions
 3 oz soy curls , or other chickin substitutes or use mushrooms for soyfree
 1/2 cup (117.5 ml) veggie broth or vegan chikin flavored broth
 3/4 tsp (0.75 tsp) poultry seasoning , or 1/4 tsp each of sage, onion powder, garlic
powder, thyme,
 2 tsp oil
 1/2 tsp (0.5 tsp) smoked paprika
 1/2 tsp (0.5 tsp) poultry seasoning , optional
 1.5 cup (354.88 ml) cashew milk (1/3 cup cashews blended with 1.25 cups of water), Use
2 cups for saucier(1/2 cup cashews + 1.5 cups water)
 1/2 tsp (0.5 tsp) each of oregano ,thyme or 1 tsp italian blend
 1/4 cup (27.5 g) or more chopped sun dried tomato
 3 to 5 oz baby spinach or chopped spinach
 2 tbsp nutritional yeast or 2-3 tbsp vegan parm
 fresh thyme or basil for garnish
Instructions
1. Heat the water or broth until just about boiling. Combine the soy curls with boiling broth,
garlic powder, poultry seasoning in bowl. (Or soak in hot chikin flavored broth). Let sit
for 10 mins, stir once or twice in between. You can also use other chikin subs, seitan. If
using mushrooms or pressed tofu, skip this step.
2. Heat oil in a large skillet over medium heat. Squeeze the soy curls to remove excess
water and add to the skillet. Cook to brown some edges (3 to 5 mins, longer with
mushrooms).
3. Add garlic, black pepper and mix in. Add poultry seasoning and smoked paprika. Add
other veggies if using and cook for 2 mins. (red bell pepper or zucchini work well).
4. Add cashew milk, salt, garlic, onion powder, oregano, thyme and mix well. Bring to a
boil.
5. Add the sun dried tomato, spinach, nutritional yeast or vegan parm and bring to a boil.
Taste and adjust salt, flavor (add more italian herbs if neeses). Add some lemon zest or
27
more nutritional yeast/vegan parm Fold in the cooked pasta and toss to coat. Take of
heat, cover and let sit for minute. Garnish with fresh herbs, Serve with garlic bread.
Notes
Glutenfree: Use GF pasta
Soyfree: Use seitan or mushrooms or other chikin subs
Nutfree: Use nut-free non dairy cream or blend 1/4 cup pumpkin seeds, 1.5 tbsp flour with 1.25
cups of water until smooth and use
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INSTANT POT LASAGNA SOUP – VEGAN LASAGNA SOUP
Ingredients
 1 tsp oil
 1/2 (0.5 ) onion chopped
 4 cloves of garlic chopped
 1 cup (149 g) veggies - combination of peppers , carrots, zucchini
 1/4 cup (48 g) red lentils (uncooked) - quick cooking red lentils (split ones) also called
masoor dal
 1 cup (9.24 oz) tomato puree (or use any thick tomato sauce such as marinara, pasta sauce
or passata)
 1 to 1.5 cup (5.26 oz) diced tomato
 2 tsp italian seasoning (1 tsp basil and 1/2 tsp oregano, parsley, generous dash of
thyme/sage and rosemary)
 1/4 tsp (0.25 tsp) each onion powder , garlic powder
 1/2 to 3/4 tsp salt (depends on if there is salt in the tomatoes or other seasoning, I use 3/4
tsp with)
 2 cups (470 ml) water or veggie broth (2.5 to 3 cups for soupier or if using whole grain
noodles or with more veggies)
 5 oz (5 to 6 oz) lasagna sheets , broken into small pieces, or use pasta of choice (I use no
boil as they work out the best)
 dash of black and white pepper
 pepper flakes to taste , i use about 1/3 tsp
 1 cup (30 g) packed spinach , optional
 vegan pesto, vegan ricotta or mozzarella, vegan butter/ garlic bread to serve optional
 a tbsp tomato paste, lemon, fennel seeds (optional add ins)
Instructions
28
1. Heat oil in Instant pot on saute mode. When hot, add onion, garlic and a pinch of salt.
Cook for 2 mins, stirring occasionally. (See Recipe notes for Saucepan instructions )
2. Add veggies and mix in. Add red lentils, tomato, salt, seasoning, onion powder, garlic
powder and mix in. Add a tbsp of tomato paste for additional tomato flavor (optional).
Add lasagna sheets and water and mix in. (make sure to use small pieces and mix them in
well else they tend to stick)
3. Close the lid and Pressure cook on manual hi for 3 mins **. Let the pressure release for
10 minutes, then if there is still pressure in the pot, manually release carefully and open.
4. Mix in the black pepper, pepper flakes and nutritional yeast. Taste and adjust salt and
flavor(italian herbs, onion/garlic powder). Add some more salt, broth, tang(lemon) if
needed to balance.
5. Fold in the spinach if using. Let sit for a minute. Then serve with pesto/basil and/or vegan
ricotta/mozzarella, and garlic bread. You definitely need some vegan cheese for a more
lasagna like flavor. Fold in some into the soup while still hot and use more for garnish.
Tips For Making A Great Lasagna Soup In A Pressure Cooker
 Mix the lasagna noodles really well before closing the lid, so they don’t stick to each
other under pressure.
 Double: Cooking time is the same for doubled recipe. Use slightly less than double
amount of pasta, use crinkly noodles or other pasta rather than flat noodles if they tend to
stick too much. (more noodles means more surface area to stick). No boil as well regular
noodles work. Use more seasoning and salt, a bit more than double as more volume
dilutes the flavors a bit.
 Burn errors: Mix the soup really well before closing the lid to pick up all browned
onion/veggies. Any scorched veggie at the bottom tends to scorch more under pressure
causing burn errors.
 Red lentils (split and skinned lentils) are quick cooking and will cook in the time of the
recipe. Whole dried lentils will need a much longer cooking time and that will overcook
the noodles and veggies. Use pre cooked whole lentils instead.
 The veggies, noodles and lentils will get affected if trying to make a triple or larger batch.
With more volume, the pot takes longer to come to pressure and hence will cook the
ingredients longer. Be mindful of the extra cooking time.
 Fold in some vegan mozzarella while the soup is still hot and top with more for a more
lasagna like soup. Also do not skip the pesto.
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VEGAN MUSHROOM BOURGUIGNON WITH
POTATO CAULIFLOWER MASH – INSTANT POT
Ingredients
Mushroom Bourguignon:
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 2 tsp oil
 1/2 (0.5 ) medium onion chopped
 10 oz (8 oz) sliced mushrooms mixed or white or cremini
 1/4 cup (58.75 ml) brandy or whiskey or red wine or use broth
 3/4 cup (75 g) chopped carrots
 1 cup (101 g) chopped celery
 3/4 tsp (0.75 tsp) dried thyme or 1 tbsp fresh
 1 tbsp soy sauce ,tamari for gluten-free, coconut aminos for soyfree
 2 tsp tomato paste
 1/2 cup (125 ml) water or broth
 1 tbsp cornstarch or arrowroot starch mixed in 3 tbsp water (you can also add 2 tbsp of
the mashed potato mixture to thicken)
 1 cup (30 g) of spinach or greens
 Potato Mash:
 1 large potato cubed small
 1 cup (100 g) cauliflower florets (heaping cup)
 1 tbsp olive oil
 2 to 4 tbsp (NaN tbsp) non dairy milk
 1/4 tsp (0.25 tsp) each salt garlic powder
 (NaN ) black pepper to taste
Instructions
1. Heat the Instant Pot on Saute. Add oil. When the oil is hot, add the onion, garlic,
mushrooms and a good pinch of salt and give them a quick mix. Cook for 3 to 4 minutes
until golden on some edges. Add a tbsp of water if browning too quickly.
2. Add the wine and mix well for a few seconds to cook out the alcohol.
3. Add the carrots, celery, thyme and garlic and mix well. Add the soy sauce, tomato paste,
1/3 tsp salt (if using water or unsalted broth) and water/broth and give it a mix. Cancel
saute. You can also add in 1 bay leaf and some rosemary for flavor variation at this point.
4. Place the steamer basket on top of the mushroom mixture. Add potato and cauliflower to
it.
5. Close the Instant Pot lid. Pressure Cook for 9 to 10 minutes (Manual hi pressure). Add a
minute if using larger quantity of either mushroom mix or potatoes, or if doubling.
6. Let the pressure release naturally once the cooking is complete. Open the lid and
carefully remove the steamer basket.
7. Put the pot on saute, Add cornstarch slurry and give it a mix (you can also add 2 tbsp of
the mashed potato mixture to thicken). Add spinach or baby kale and black pepper and
30
mix. Bring the mixture to a boil to thicken, then cancel saute. Taste and adjust salt and
flavor.
8. Meanwhile. Transfer the steamed potato and cauliflower to a bowl and mash roughly.
Add garlic powder, salt, pepper, olive oil, non dairy milk and optionally fresh/dried
herbs of choice(eg. thyme, rosemary, chives) and mash well to preferred consistency.
9. Serve the mash layered with the mushroom bourguignon. Garnish with some fresh thyme
or basil and black or white pepper.
Tips To Make Delicious Vegan Bourguignon
 You want to use less liquid when pressure cooking for a roasting effect on the
mushrooms. Much more concentrated flavor. You can add more broth later while
simmering after pressure cooking
 It is ok if some of the liquid from the mushrooms comes into the steamer.
 Change up the fresh herbs for variation
 This recipe is easily doubled, with or without the pip, with or without potato. Just add 2
more mins of cooking time.
 For additional protein, add some white beans to the potato and mash. or serve the dish
with a side of beans, or add some cooked beans or lentils to the cooked mushrooms and
simmer for a few mins.
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SHEET PAN VEGGIE DINNER WITH BROCCOLI, SWEET POTATO,
TOFU, CHICKPEAS & MISO MAPLE DRESSING
Ingredients
 1 head of broccoli
 1 cup (133 g) cubed sweet potato
 1.5 cups (164 g) cooked chickpeas or 1 15 oz can drained
 1 cup (248 g) tofu (pressed for 10 mins then cubed)
 1/2 (0.5 ) red or green bell pepper , sliced
 2 tsp oil
 3/4 tsp (0.75 tsp) chiotle pepper powder
 1/2 tsp (0.5 tsp) chipotle pepper flakes or red pepper flakes
 1/2 tsp (0.5 tsp) smoked or sweet paprika
 (NaN ) additional optional spices: dash of black pepper cinnamon, 1/2 tsp oregano
 3 tbsp sunflower seeds
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 Miso Maple Lime Dressing:
 1 tbsp lime juice
 1 tbsp miso
 1 tbsp water
 1.5 tbsp maple syrup
 (NaN ) a good pinch of salt and paprika/chipotle pepper
 1 tsp olive oil optional
Instructions
1. Preheat the oven to 400 degrees F (205 C). Line a large baking dish with parchment.
Slice/cube the veggies and tofu and add to bowl or directly to the baking dish. Add
chickpeas or beans that you are using. Drizzle oil all over and toss.
2. Mix the spices and salt in a small bowl. Add the spice mix and toss to coat. Spread the
veggies in the baking dish in one layer.
3. Bake at 400 degrees F for 25 minutes.
4. Sprinkle the sunflower seeds and garlic, spray oil on top of the garlic and seeds and bake
for another 10 to 15 minutes until the veggies are done to preference and chickpeas are
roasted.
5. Serve with drizzle of the miso maple dressing and some crunchy lettuce or greens if you
wish or add to tacos with the dressing and avocado.
6. Dressing: Mix miso in lime + water until well combined. Add the rest of the ingredients
and mix. (you can also use a small blender to mix the dressing). Taste and adjust flavor to
preference with additional lime for tang or salt.
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VEGETARIAN CHOP SUEY
Ingredients
 2
⁄3 cup chopped onion
 3 garlic cloves, minced
 2 teaspoons grated fresh gingerroot
 1 tablespoon toasted sesame oil
 1
⁄2 cup diagonally cut carrot
 1
⁄2 cup diagonally cut celery
 2
⁄3 cup sliced white button mushrooms
 1 cup sliced bell pepper
 2
⁄3 cup coarsely shredded red cabbage
 2 cups diagonally cut zucchini
 2
⁄3 cup mung bean sprouts
 2
⁄3 cup sliced green beans
32
 2
⁄3 cup snow peas
 2
⁄3 cup bamboo shoot
 2
⁄3 cup sliced water chestnuts
 1 cup sliced tomatoes
 1 cup water
 2 tablespoons soy sauce
 3 tablespoons cornstarch
 3 cups cooked brown rice
 salt
 pepper
Instructions
1. Cook the onion, garlic and ginger, stirring, in the oil over medium-high heat.
2. Add the carrots and celery, and cook, stirring, 5 minutes.
3. Add the mushrooms, peppers, cabbage and zucchini, and cook 3 minutes more.
4. Add the bean sprouts, green beans, snow peas, bamboo shoots, water chestnuts and
tomatoes, and cook 3 minutes more.
5. Stir together the water, soy sauce and cornstarch; stir gently into the vegetable mixture.
6. Cook until the sauce is thickened and all the vegetables are tender-crisp. Salt and pepper
to taste.
7. Serve over rice.
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CHOP SUEY WITH TOFU AND SHIITAKE MUSHROOMS
Ingredients
 1 package (12 ounces) tofu
 6 pieces Shiitake mushrooms
 1 broccoli crown, cut into florets
 2 large carrots, peeled and cut thinly in a bias
 1/2 small cabbage, cut into pieces
 water
 oil
 1 small onion, peeled and sliced thinly
 2 cloves garlic, peeled and minced
 1 tablespoon corn starch
 salt and pepper to taste
Instructions
33
1. Remove tofu from packaging and drain from packing liquid. Wrap in paper towels, set on
a wire rack or colander and weigh down with a saucer for about 15 to 20 minutes to
extract moisture. Cut into 1-inch cubes.
2. In deep, wide pan, heat about 2-inches deep of oil until very hot but not smoking. Add
tofu in batches and cook, turning as needed, until golden and crisp. With a slotted spoon,
remove from pan and drain on paper towels.
3. In a bowl, soak mushrooms in 1 1/2 cups of warm water for about 15 to 20 minutes or
until softened. With hands, squeeze mushrooms to extract liquid. Reserve 1 cup of the
soaking liquid. Trim mushroom stems and cut caps into halves.
4. Fill a bowl halfway with ice and enough water to cover ice. Add ½ teaspoon salt for each
quart of water. Set aside.
5. In a sauce pan, add 3 cups of salted water and bring to a boil. Add carrots and cook for
about 1 minute or until half done. With a slotted spoon, remove from pan and plunge into
bowl of ice bath. Add broccoli to the boiling water and cook for about 2 to 3 minutes or
until half done. With a slotted spoon, remove from pan and plunge into bowl of ice bath.
Add cabbage to the boiling water and cook for about 30 seconds or until half done. With
a slotted spoon, remove from pan and plunge into bowl of ice bath. Reserve 2 cups of the
poaching liquid (the one used to blanch vegetables). Drain vegetables from the ice bath
when they are cold.
6. In a wok or wide skillet or medium heat, heat oil. Add onions and garlic and cook until
softened.
7. In a bowl, combine reserved 1 cup of poaching liquid (from par-boiling vegetables), 1
cup of the soaking liquid (from soaking mushrooms), and cornstarch. Stir until cornstarch
is well dissolved. Add to wok and bring to a simmer until slightly thickened.
8. Add parboiled vegetables, fried tofu, and Shiitake mushrooms, stirring to combine, and
cook for about 3 to 5 minutes or until vegetables are heated through. Season with salt and
pepper to taste. Serve hot.
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LENTIL BOLOGNESE WITH SPAGHETTI
Ingredients
 8 to 9 oz (8 oz) spaghetti or other pasta
 1/2 cup (90 g) red lentils (split skinned quick cooking kind (masoor dal))
 1 tsp olive oil
 4 oz mushroom , chopped small
 1/2 (0.5 ) small onion , chopped small
 4 cloves of garlic , finely chopped
 1/4 cup (32 g) shredded carrots
 3/4 tsp (0.75 tsp) dried oregano or use 1/2 tbsp fresh
34
 1 tsp dried basil or use 2 tbsp fresh
 1/4 tsp (0.25 tsp) thyme or rubbed sage
 2 tsp nutritional yeast optional
 16 to 18 oz (NaN oz) low sodium marinara or pizza sauce or use 28 oz diced tomatoes
 1 tbsp tomato paste , optional
 1/2 tsp (0.5 tsp) salt depends on the salt content of the sauce. Use less and add more later
to taste
 a good dash of black pepper and red pepper flakes
 1/4 cup (58.75 ml) red wine or use veggie broth
 fresh basil or thyme for garnish
Instructions
1. Cook the Spaghetti according to instructions on the package or prepare other pasta.
2. Wash the lentils, drain and add to pot with 2 cups of water. Cook over medium heat for
11 to 14 mins or until just about cooked. The water will start boiling half way through.
Stir once in between to cook evenly. Drain if there is too much water (a few tbsp is ok)
Set aside. Or use 1.5 cups cooked lentils, chickpeas or split peas of choice.
3. Heat a skillet over medium heat, add onion, mushroom, garlic and a good pinch of salt.
Cook for 5 minutes or until golden. Stir occasionally.
4. Add the carrots, herbs, spices and mix in. Cook for 2 mins. (Variation: You can also add
1/4 cup or more finely chopped walnuts for additional texture)
5. Add the marinara/pizza sauce, salt, pepper, wine/broth and mix in. Bring to a boil. (If
using diced tomatoes, double the herbs, add 1 tbsp tomato paste and cook for 10 to 15
minutes. Mash the large pieces of the tomatoes and continue).
6. Fold in the cooked lentils and mix well. (add 1 tbsp tomato paste if the mixture is not
tomatoey enough). Cook for 1-2 minutes. Adjust consistency by adding more water if
needed. Taste and adjust salt and flavor. Then cover, take off heat and let sit for another
few minutes for the flavors to develop.
7. Garnish with fresh basil and optional vegan parm. Serve over cooked spaghetti, pasta or
mashed potato/root veggies or roasted veggies.
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INSTANT POT (PRESSURE COOKER)
WILD RICE MUSHROOM SOUP VEGAN
Ingredients
 2 tsp oil
 1/2 onion (chopped)
 3 cloves of garlic (finely chopped)
35
 1 jalapeño (finely chopped)
 8 oz mushrooms (sliced - white or cremini or a mix with portobello, shittake)
 1 cup wild rice blend or pure wild rice
 1 tsp poultry seasoning (or Mrs. Dash seasoning)
 1 tsp taco seasoning
 1/2 tsp dried thyme
 4 cups water (or veggie broth)
 3/4 tsp salt (less or more, depending on taste)
 1/2 cup salsa , or use finely chopped tomato
 1/2 cup vegan cream cheese (or cashew cream)
 pepper flakes/black pepper and fresh herbs for garnish
Instructions
1. Set your Instant Pot to sauté. Add the oil, when hot then add onion, garlic, jalapeño,
mushrooms and a good pinch of salt. Cook for 2 to 3 mins. (You can also add 1/4 cup
white wine and cook for a min)
2. Add the rice, spices, herbs, salt, water/broth and salsa**. Mix well. (At this point, you
can also add in some (1 cup) rehydrated soy curls or any vegan chicken substitutes if you
like.) Close the lid and cancel saute.
3. Pressure cook for 30 to 35 mins(hi pressure). Then let the pressure release naturally
before opening.
4. Open the lid and give it a good mix. Add vegan cream cheese or cashew cream. Set to
sauté and mix well. Let the mixture start to boil. Once it has heated through, taste and
adjust the salt, flavor and heat. At this point, you can also fold in some baby spinach or
other baby greens and Add more liquid if needed for soupier.
5. Switch off sauté and let sit for a min. Garnish with generous black pepper or pepper
flakes. Serve with garlic bread, crackers or other sides..
Notes
The soup is easily made nutfree with a soy based cream cheese or non dairy cream. For oil-free,
saute in 2 tbsp broth. Deglaze as needed.
Saucepan: Follow Step 1 in a large saucepan over medium heat for 4 to 5 mins. Remove half of
the mushrooms. Add rice, spices, salt, salsa, 5 cups broth and mix well. Partially cover and cook
for 50 to 55 minutes or until rice is tender. Add in the mushrooms and vegan cream cheese and
Variations:
**Omit salsa and taco seasoning and add some sage, thyme and parsley for italian profile rice
mushroom soup.
Add some carrots and celery with the onion.
36
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VEGGIE LOADED BLACK BEANS AND RICE
Ingredients
 15 oz black or red beans
 1 ½ cups vegetable broth
 1 cup dry quick cooking brown rice
 1 tablespoon plus 1 teaspoon chili powder – divided
 1 ½ teaspoons cumin – divided
 1 teaspoon turmeric
 2 teaspoons ground sea salt – divided add more or less as desired
 ½ teaspoon of ground black pepper add more or less as desired
 1 medium onion – chopped
 1 red bell pepper – removed and chopped
 3 cups spinach
 1 teaspoon of avocado or extra virgin-olive oil or 2 tablespoons of vegetable broth
 ½ cup of chopped cilantro optional
 Lime wedges optional
Instructions
1. Drain and rinse the beans and put them in a medium sauce pan and cover with water.
Bring to a boil at high heat, once the water is boiling reduce the heat to simmer. Add 1
tablespoon of chili powder, 1 teaspoon cumin, turmeric, and ground pepper and stir well
to combine. Simmer for 20 minutes, stirring occasionally. Stir in the sea salt at the end.
2. In a large skillet with a lid, heat the oil, or, 2 tablespoons of vegetable broth if you don’t
cook with oil, on medium heat. When the oil/broth is hot, add the onion and bell pepper
and sauté until tender. Pour the 1 and ½ cups of vegetable broth over the vegetables and
bring to a boil. When the broth is boiling stir in the rice, cover, and reduce the heat to
simmer for the amount of time directed on the package. Usually 20 minutes.
3. When the rice is done, remove the lid, add the spinach, and put the lid back on. Let sit for
5 minutes.
4. Use a slotted spoon (to avoid adding extra water) to add the beans to the vegetables and
rice, sprinkle on the remaining teaspoon of chili powder and ½ teaspoon of cumin, and
grind more sea salt and black pepper on top if desired. Fold the beans and spices into the
rice and veggies until well combined. Serve with fresh cilantro and lime wedges.
5. Enjoy!
Recipe Notes
37
The nutrition calculations are only an estimate. They will change depending on whether or not
you use oil or broth to saute the vegetables, and if your measurements are exact.
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EASY VEGAN POTATO SALAD (OIL-FREE & HEALTHY)
This classic potato salad recipe is free of any oil or overt fats, very satisfying and easy to whip
Ingredients
 1.3 lbs potatoes (Yukon Gold or Red Potatoes work well)(600g)
 7 oz tomatoes (regular or cherry) (200g)
 ½ avocado
 4 medium-sized pickles
 3 oz corn kernels (80g)
o oz kidney beans (100g)
 1 green onion
 2 tbsp finely chopped parsley
Dressing
 3 tbsp vegetable broth (50ml)
 2 tsp mustard
 2 tbsp soy milk
 1 tbsp balsamic or red wine vinegar
 dash salt & pepper
Instructions
1. Dice potatoes into evenly sized cubes and cook for around 20 minutes, then set aside and
let cool for 30-60 minutes. You can use left-over potatoes too in order to speed up the
preparation process.
2. Chop the tomatoes, pickles, green onion, and avocado and put in a large bowl together
with the corn and beans.
3. For the dressing, put all dressing ingredients in a small bowl and whisk well to combine.
4. Pour dressing over the salad and mix well. Sprinkle parsley on top to garnish and enjoy!
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TWICE-BAKED SWEET POTATOES
Ingredients:
 4 large sweet potatoes (about 2 lbs), scrubbed
 ½ yellow onion, diced small
 ½ red bell pepper, diced small
 2 cloves garlic, minced
38
 2 teaspoons curry powder
 1 cup frozen or fresh peas
 1 cup cooked or canned (and drained and rinsed) chickpeas
 ½ cup toasted cashews
 ½ cup chopped fresh cilantro
 sea salt
 Sour "Cream"
Instructions
1. Preheat the oven to 350°F.
2. Pierce each sweet potato a few times with a fork, then place them on a baking sheet and
bake until tender, 45 to 60 minutes.
3. While the sweet potatoes bake, sauté the onions and bell peppers in a skillet over medium
heat, stirring frequently, until the onions turn translucent and start to brown, about 8
minutes. Add the garlic and curry powder and cook for 1 more minute. Add the peas,
chickpeas, cashews, and cilantro, and cook for 2 to 3 minutes to marry the flavors.
4. When the sweet potatoes are tender, let them cool until they are easily handled. Cut each
sweet potato in half lengthwise and scoop out all but a ½-inch wall of the flesh. Add the
scooped sweet potato flesh to the skillet with the chickpea mixture. Mix well, then season
with sea salt to taste.
5. Spoon the filling into each of the sweet potato halves and place them back on the baking
sheet. Bake until the tops of the sweet potatoes start to brown, about 25 minutes. Serve
with the Sour "Cream."
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MARINATED PINTO BEAN TACOS
These Marinated Pinto Bean Tacos are healthy, vegan and super simple. With just a few
ingredients and 30 minutes, you can have Taco Tuesday at home!
Ingredients
 8 flour tortillas taco sized
 2 cans pinto beans drained and rinsed
 1 cup salsa
 1/2 tsp Better Than Bouillon No Chicken Base*
 1/2 cup water
 1 white onion diced
 1/2 cup cilantro diced
 1 lime juiced
 1-2 avocados sliced
 1 jalapeño optional
39
Instructions
1. Heat a pan over medium heat. Add beans, salsa, bouillon and water. Stir to combine and
bring to a boil. Lower heat and simmer for 15 minutes, stirring occasionally.
2. While beans are cooking, combine onions, cilantro and lime juice in a bowl. Stir to
combine and set aside.
3. Place tortillas in a pan over medium-high heat (or over an open flame) and cook until
warmed.
4. Layer tortillas with bean mixture, onions & cilantro, jalapeño slices and avocado.
5. Serve and enjoy!
Recipe Notes
*You can find this at Whole Foods or online, here.
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LENTIL AND CAULIFLOWER TACOS (VEGAN & GF)
Ingredients
 Half a medium cauliflower head (weight around 1.2 lbs or 500-600g), cut into little
florets
 1-2 tbsp cooking oil (I use rice brand oil)
 400g can of brown lentils (don't drain water)
 ¼ cup ketchup
 1 tbsp garlic powder
 Pinch of cayenne pepper or more if desired
 Salt to taste
 6-8 hard or soft taco shells
 Handful of coriander (cilantro) roughly chopped
 Half an avocado, cut into thin strips
 2-3 tbs vegan mayonnaise
Instructions
1. Add all the cauliflower to a medium heated skillet/fry pan with no oil. Cook for a few
minutes tossing to release natural flavours.
2. Add the oil and fry for another couple of minutes.
3. Once the cauliflower has browned a little, pour in the lentils and the water they are in a
mix.
4. Add in the ketchup, garlic powder, cayenne pepper and salt to taste and mix in well. Let it
cook for around 10 minutes until some of the liquid has evaporated and the cauliflower is
nice and soft.
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5. Take a taco shell and place around two tablespoons of the lentil and cauliflower mixture
inside.
6. Top with strips of avocado, coriander and mayonnaise - I like to do mine with a stripe.
You can just dap it on top as well.
7. I would recommend you do one taco at a time when you finish eating each one as they
can get soggy down the bottom and the ingredients can fall through. It's a fun way to eat
with the family building your own tacos at the dinner table!
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EASY VEGAN BROCCOLI SOUP
Ingredients
 6 medium russet potatoes peeled and diced
 3 carrots diced
 1 shallot
 2 garlic cloves minced
 1/2 yellow onion diced
 4 cups of chopped broccoli
 32oz of veggie broth
 1 cup of almond milk
 1/2 cup of nutritional yeast
 2 tbsp of lemon juice
Instructions
1. Combine all the veggies and liquids together.
2. Simmer until veggies are tender.
3. Smash with a food smasher.
4. Add salt and pepper to taste.
5. Top with croutons
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MY FAVORITE BEAN BURGERS
Ingredients: makes 4 burgers
 1 can (15 oz) kidney beans, drained and rinsed
 2 Tbsp ketchup
 1 Tbsp yellow mustard
 1 tsp onion powder
 1/3 cup gluten-free quick oats
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Instructions:
1. Preheat oven to 400F, spray baking sheet with cooking spray or line with parchment paper,
and set aside.
2. Mash beans in mixing bowl until there are no whole beans left.
3. Add in the rest of the ingredients and stir until well-combined.
4. Divide mixture into 4 equal portions, and roll into balls with clean hands.
5. Place on prepared baking sheet, and flatten with the palm of your hand.
6. Bake for 10 minutes, flip (carefully!), and bake for another 10 minutes on the other side.
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VEGAN MEATBALLS WITH SPAGHETTI
Ingredients
For the vegan meatballs:
 1 15 oz can kidney beans
 1/2 tablespoon olive oil
 1 large clove of garlic, minced
 1/2 onion, chopped
 1 teaspoon oregano
 1 teaspoon basil
 1 tablespoon tomato paste
 1 teaspoon soy sauce
 1/2 cup rolled oats
 1/3 heaped cup sunflower seeds
 salt
 black pepper
For the chunky marinara sauce:
 1/2 tablespoon olive oil
 1 small onion, chopped
 1 large clove garlic, minced
 1 carrot, cut into small pieces
 1/4 cup dry red wine
 1 can diced tomatoes (14,5 oz)
 fresh basil leaves, cut into small pieces
 salt
 black pepper
For the spaghetti:
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 9 oz whole wheat spaghetti
 For the cashew Parmesan:
 1/2 cup unsalted cashews
 2 tablespoons nutritional yeast
 salt
Instructions
1. Cook the spaghetti according to the instructions on the package.
2. Rinse and drain the kidney beans. Put them in a medium bowl and mash them well with a
fork or a potato masher.
3. In a medium pan, heat some oil and sauté the onions for 3 minutes. Add the minced garlic
and cook for another minute.
4. Put the sunflower seeds in a food processor and pulse until a fine meal is achieved.
5. Add the sauteed onion and garlic to the mashed beans together with the spices, the tomato
paste, the soy sauce, the ground sunflower seeds, and the oats. Season with salt and
pepper.
6. Use your hands to thoroughly mix everything. Then form about 12-14 vegan meatballs.
(Please note that I doubled the recipe for the photos, so there are more meatballs).
7. Preheat the oven to 350 °F bake the vegan meatballs for about 15 minutes. Carefully flip
them halfway through the baking time.
8. Alternatively you could also pan-fry them. In a medium pan, heat some olive oil over
medium heat and gently roast the bean balls for about 4 minutes until they are
golden. You'll achieve the best results with a cast iron pan. However, I would
recommend the baking version. Not only is this version oil-free, they meatballs also
become more crispier and firmer this way.
9. Make the marinara sauce: In a medium pan, heat the olive oil over medium heat. Sauté
the onions for 3 minutes, then add the garlic and the carrot. Cook for another 2-3 minutes.
Stir in the tomato paste and cook for 2 minutes.
10. Then deglaze with red wine and allow to evaporate. Add diced tomatoes and simmer for
about 10 minutes. Season with oregano, salt, and pepper. Before serving add some fresh
basil leaves.
11. Make the cashew Parmesan: Put the cashews, nutritional yeast, salt, and garlic powder in
a food processor and pulse until a fine meal is achieved.
12. Serve the spaghetti with the marinara and vegan meatballs and sprinkle with Parmesan
and fresh basil leaves.
Notes
 You can either bake or pan-fry these vegan meatballs. However, I would recommend
baking them in the oven. This way they become a lot crispier. Besides, the texture is
firmer and you don't need any oil.
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 Pan-frying is, however, the quicker version. If you're short on time, you can choose this
method. Just be careful when you turn the meatballs. You'll achieve the best results with
a cast iron pan.
 I like these vegan meatballs even better when they're cold. They become a lot firmer
when they're cold. I love to bring them to picnics and potlucks!
 Make sure to sauté the onion and the garlic before you add it to the bean mixture. I've
tried the recipe without sauteing and didn't like it because the onions were still crunchy.
 For a gluten-free version, make sure you're using gluten-free oats and substitute the soy
sauce with tamari.
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ONE POT PEANUT SAUCE NOODLES
One pot peanut sauce noodles, Ready in 20 minutes! Brown Rice Noodles, Veggies, Peanut or
Almond Butter, spices, flavors, boil and done. Easy Vegan Gluten-free Oil-free Quick
Weeknight Dinner Recipe
Ingredients
 2 1/4 cup (562.5 ml) water
 6 oz (170.1 g) brown rice noodles pad thai noodles or other noodles or use angel hair
pasta
 1/2 cup (64 g) or more sliced carrots
 1/2 (0.5 ) of a large red bell pepper sliced
 4 oz (113.4 g) cubed tofu 3/4 cup
 2 tbsp scallions chopped (optional)
 2 to 3 tsp sriracha I usually add more
 2 to 3 tsp soy sauce use certified gf if needed
 1/2 tsp (0.5 tsp) garlic powder or use 2 tsp minced garlic or both
 1 tbsp ginger paste or minced ginger
 3 tbsp or more almond butter or peanut butter
 1 tsp lemon or lime juice
 1/2 tsp (0.5 tsp) white vinegar
 1 tbsp or more sugar or other sweetener
 cayenne to taste 1/3 tsp or more
 1/2 (0.5 ) loaded cup chopped celery or bok choy
 2 tbsp or more cilantro or basil or both for garnish
 roasted peanuts for garnish optional
Instructions
1. Add water to a saucepan.
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2. Add noodles and push them down so they are covered in water. Arrange veggies on the
sides or top of the noodles. I added a chopped green chile as well.
3. Add tofu and the rest of the ingredients through cayenne.
4. Bring the pot to a boil over medium heat. Stir occasionally really well to make sure the
nut butter mixes in and the noodles cook evenly. Once boiling well, add in the celery and
mix in. Cook for another minute or 2. Check the noodles for doneness, Taste and adjust
sweet, heat and lemon.
5. Fold in cilantro, basil, or baby spinach if using. Let sit for another minute before serving.
Garnish with peanuts or sprouts and a dash of fresh lime. We added a good dash of red
pepper flakes as well.
Notes
Variations: Add zest of half a kaffir lime or lime.Add 1/2 cup coconut milk + 1 3/4 cup water
for creamier sauce.Add some sesame oil for stronger nutty flavor profile. Cook the garlic, ginger
and tofu in a bit of oil to golden, toss in veggies and cook for a minute, then add the water,
noodles and the rest.
To make soy-free, use coconut aminos for soy sauce, and chickpea tofu or cooked chickpeas or
lentils or more veggies instead of Tofu!
Tips: The noodles keep cooking in the hot broth. So you want to take the pan off heat as soon as
the noodles are al dente. Different noodles have different cooking times. If the noodles generally
are ending up over cooked, add them to the pan 3 to 4 minutes after adding all the veggie and
sauce ingredients.
Nutritional values based on one serving
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KUNG PAO LENTILS
Spicy, sweet, and sour Kung Pao Lentils come together with a delicious kung pao sauce, veggies,
and cooked lentils. This is a super easy one pot, 30 minute weeknight dinner that is gluten-free
and vegan. The earthy lentils and Asian flavors of garlic, ginger, and soy sauce work perfect
together. Serve these vegan lentils with brown rice to turn it into a complete meal!
Ingredients
For the Lentils:
 1/2 cup (96 g) dry brown lentils washed and drained
 1 1/2 cups (375 ml) water
 a generous pinch of salt
For the Sauce:
 2-3 Tbsp (2 to 3 Tbsp) soy sauce
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 2 Tbsp rice wine vinegar
 1 Tbsp dry sherry or rice wine
 1 tsp hoisin sauce or use more soy sauce
 1 tsp toasted sesame oil
 2-3 tsp (2 to 3 tsp) raw sugar or use 1 to 2 Tbsp maple syrup or other sweetener
 a generous dash of lime zest 1/4 tsp
 2 tsp cornstarch
 3 Tbsp water
For the vegetables:
 2 tsp grapeseed oil or other neutral oil
 1/2 cup (75 g) chopped white or red onion
 4 dried red chilies like arbol or red chinese broken into halfs (or use red pepper flakes to
taste)
 3 Tbsp cashews or peanuts
 1 inch knob of ginger, minced
 1 red bell pepper, chopped
 1 green bell pepper, chopped
 3/4 cup (75.75 g) chopped celery
 lemon juice and black pepper, for garnish
Instructions
1. Cook the Lentils: Combine the lentils, water, and salt in a saucepan. Cover and bring to a
boil over medium high heat, about 6 minutes. Reduce heat to medium and cook for 20 to
25 minutes, or until the lentils are tender to preference. Let the lentils sit for 5 minutes
before using. Drain excess water if needed and keep aside. Or use 1 1/4 cup cooked
lentils or beans.Make the Sauce: Combine all the sauce ingredients into a bowl. Mix well
to combine and keep aside.
2. Cook the Veggies: Heat oil in a skillet over medium-high heat. When the oil is hot, add
onion and chilies and cook for 3 minutes. Add the cashews or peanuts and mix for a few
seconds. Add garlic and ginger and mix in. Add the peppers and celery and mix well.
Cook for 3 to 4 minutes.
3. Add in the sauce and cooked lentils and mix well. Add a few more tbsp water, if you like
extra sauce. Reduce heat to low and cook for 3 to 4 minutes or until the sauce thickens
and some is absorbed by the lentils. Taste and adjust spice and sweet. Add red pepper
flakes to taste, if needed, and mix in. Garnish with a dash of lemon juice and black
pepper. Serve with cooked rice or grains of choice.
Notes
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I used Brown Basmati Rice with the lentils: Make it in pressure cooker. Add 1 cup washed
brown rice, scant 1 1/2 cup water, a generous pinch of salt, and a few drops of oil to the pressure
cooker. Close the lid and cook for over medium high heat until the pressure reaches and then
over low-medium heat, total 18 to 19 minutes. (1 whistle and then 13 to 14 minutes over low-
medium heat). Let the pressure release naturally.
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VEGGIES AND LENTILS IN PEANUT SAUCE
Veggies and Lentils in Peanut Sauce. Easy weeknight meal. Yes, add lentils to Thai Peanut
Butter Sauce! Use other nut butters. Vegan Gluten-free Soy-free Yeast-free Corn-free Recipe
Ingredients
For the peanut or almond sauce:
 4 tbsp or more peanut butter or almond butter I usually use almond butter
 2 inch piece of fresh ginger coarsely chopped
 1 tablespoon soy sauce or use coconut aminos to make soy-free
 1 to 2 tsp (1 or 2 tsp) lime juice
 zest of 1/2 a kaffir lime or regular lime
 2 tbsp chopped cilantro
 1/4 tsp (0.25 tsp) tamarind concentrate optional
 2 to 3 teaspoons (2 to 3 tsp) Sriracha sauce or asian chili sauce to taste
 1 Tbsp or more sugar
 1/2 tsp (0.5 tsp) sesame oil
 1 cup (226 ml) coconut milk
For the lentils:
 1/2 cup (96 g) masoor dal, quick cooking split lentils washed and drained
 cups (375 ml) water
For the Veggies:
 2 tsp oil
 1/3 cup (4.67 g) sliced red or white onion
 1/2 cup (74.5 g) thinly sliced red bell pepper
 1/4 cup (32 g) sliced carrots
 half a zucchini thinly sliced
 1 Tbsp fresh basil sliced
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Instructions
2. Blend all the ingredients under peanut sauce until smooth. Taste and adjust salt, sweet
and spice if needed. Keep aside.
3. Cook the lentils in 1.5 cups of water with a dash of salt and sugar, over medium heat for
10 minutes. The lentils will cook to just about done. If they are crunchy, cook a minute or
so longer. Drain and keep aside.
4. Meanwhile, in a large skillet, add oil and heat over medium-high heat. Add onions and
cook until translucent. 3 to 4 minutes.
5. Add bell peppers and carrots and cook for another 2 minutes, Add in the zucchini and
basil. Add some baby greens like spinach if you like.
6. Add the peanut sauce and mix well. Add the lentils and mix in. Reduce heat to medium
and bring the sauce to a boil. About 4 minutes.
7. Taste and adjust salt, sweet and spice. Check if the lentils are cooked to preference. Cook
longer for softer lentils. Take off heat. Cover and let sit for another few minutes. Garnish
with pepper flakes or cayenne and serve over rice, grains or wide noodles of choice.
Notes
Nutritional values based on one serving
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SWEET AND SOUR CHICKPEAS PEPPERS BROCCOLI
Sweet and Sour Chickpeas, Peppers, and Broccoli. Easy Weeknight One Pot Protein filled Meal.
Serve with cooked rice/grains. Vegan Gluten-free Recipe
Ingredients
For the Sweet and Sour Sauce:
 1/4 cup (50 g) sugar I use 2 tbsp sugar and 2 or more tbsp coconut sugar
 2 tbsp apple cider vinegar
 2 to 3 tbsp rice vinegar
 1.5 tbsp ketchup
 2 tsp soy sauce use certified gluten-free tamari to make gf
 2 tbsp water
Chickpeas and Veggies:
 1 tsp oil
 1/2 (0.5 ) large red bell pepper thinly sliced
 1/2 (0.5 ) green bell pepper thinly sliced
 1 cup (91 g) small broccoli florets
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 15 oz (425.24 g) chickpeas or 1.5 cups cooked chickpeas
 a generous dash of salt black pepper, cayenne
To thicken
 2 tbsp water
 2 tsp cornstarch or other starch
Instructions
1. Mix all the sauce ingredients in a bowl and set aside. You can also add them directly to
the pan at step 5.
2. Heat oil over medium high heat in a large skillet. Add garlic and cook for 2 minutes or
until translucent.
3. Add the peppers and mix in. Cover and cook for 2 minutes.
4. Add the broccoli and mix in. Cover and cook for 1 minute.
5. Add the chickpeas, sauce ingredients, a generous dash of salt, black pepper and cayenne.
Reduce heat to medium. Cover and cook for 10 minutes.
6. Taste the sauce carefully and adjust to preference. Add more sour, sugar or salt.
7. Mix cornstarch in room temperature water and add the mixture to the pan. Mix in. Cover
and cook for 2 to 3 minutes until the sauce thickens.
8. Garnish with sesame seeds, red pepper flakes and scallions and serve with cooked rice or
grains of choice.
Notes
For variation: add pineapple chunks
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SPICY CRISPY KUNG PAO CAULIFLOWER RECIPE
Crispy Kung Pao Cauliflower. Cauliflower battered and baked and tossed in spicy kung pao
sauce. Super hot Appetizer for gameday. Vegan Recipe. Can be gluten-free with gluten-free
breadcrumbs. Double the kung pao sauce for larger cauliflower or to serve over rice.
Ingredients
For the Baked Crispy Cauliflower
 5 tbsp corn starch or other starch
 6 tbsp bread crumbs use gluten-free crumbs to make gf
 5 tbsp or more water
 1/2 tsp (0.5 tsp) cayenne use a 1/3 tsp for less heat
 2 tsp soy sauce
 1/4 tsp (0.25 tsp) roasted sesame oil
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 1 tsp oil
 1 medium head of cauliflower chopped into florets
For the Kung Pao sauce:
 1 tsp oil
 8 to 10 (8 to 10 ) dried red chilies chinese red chilies, or arbol or cayenne, or use
california red for less heat
 1/2 tsp (0.5 tsp) coarsely crushed sichuan peppercorns or use a mix of coarsely crushed
black pepper and red pepper flakes
 2 to 3 tbsp chopped cashews or peanuts
 4 to 5 cloves of garlic minced
 1 inch ginger minced
 2 tbsp scallions chopped
Sauce mix
 2.5 tbsp low sodium soy sauce/tamari use certified gluten-free sauce to make gf
 1.5 to 2 tbsp (1.5 to 1 tbsp) rice vinegar
 1 tsp chinese rice wine optional
 1 tbsp sugar
 1/4 cup (63 ml) + 2 tbsp water use 1/2 cup for more sauce
 1 tsp cornstarch
Instructions
1. Chop up the cauliflower and keep aside. Preheat the oven to 425 degrees F / 220ºc. Mix
the cornstarch breadcrumbs, and the rest of the ingredients to make a batter. Let the batter
sit for 10 seconds to thicken if it isn't thick. The cornstarch continues to thicken the
batter, so as soon as it is a good not too watery consistency, start dipping the cauliflower
in the batter, tap to drop excess and place on parchment lined baking sheet. If the batter
thickens too much while working, add a tsp or more water and mix in and continue.
2. Bake for 30 minutes or longer until the florets are cooked through. Check with a
toothpick/knife
3. Meanwhile make the sauce. Heat oil in a skillet over medium high heat. Add the red
chilies and peppercorns and cook until the red chilies are fragrant, but not overly brown,
or someone starts sneezing. (For more heat, break some of the chilies into half and add to
the skillet.)
4. Add the nuts and mix for a few seconds. Add the ginger, garlic, reduce heat to medium
low and continue to cook until the garlic is golden. 4 to 5 minutes. Stir occasionally.
5. Add in the scallions, and 2 to 3 tbsp finely chopped green peppers or other veggies if
using and mix in. Increase heat to medium. Cook for a minute.
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6. Mix the sauce ingredients in a bowl and add to the skillet. Continue to cook until the
sauce comes to a boil and thickens slightly. 2 mins. Carefully taste and adjust salt, sweet
and spice. If the sauce is not hot enough, break a few of the chilies open or add in red
pepper flakes to taste and mix in.
7. Arrange the baked cauliflower in a shallow bowl in one layer. When ready to serve,
Drizzle the sauce over each floret. Serve.
8. To store, store the baked cauliflower and sauce separately. Heat the sauce, pour over the
florets. To serve with rice/cooked grains, double the sauce mix and bring to a boil to
thicken, toss in the cauliflower and serve immediately over rice.
Notes
Its easy for the sauce to go from mild to super hot with the broken chilies. Whole chilies add a
smoked mild heat flavor and you can adjust the heat using pepper flakes later. I usually break
half the chilies and use hot cayenne or thai and the sauce easily gets to 5 star heat.
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STICKY GINGER SESAME TOFU AND VEGGIES 1 POT
Sticky Ginger Sesame Tofu and Veggie stir fry with vermicelli or maifun noodles. Easy weekday
Dinner. Vegan Gluten-free nut-free Recipe. Use chickpeas or more veggies to make Tofu-free
Ingredients
Noodles:
 6 oz (170.1 g) brown rice vermicelli or maifun or rice noodles
 1 tsp lime juice or lemon
 1/2 tsp (0.5 tsp) toasted sesame oil
 1/4 tsp (0.25 tsp) red pepper flakes optional
Sticky Sesame Tofu:
 1 tsp oil
 12 to 14 oz (340.2 g) firm tofu
 2 tsp sesame oil
 1/2 (0.5 ) large red bell pepper thinly sliced
 1/2 (0.5 ) or 1 large green bell pepper thinly sliced
 1 hot chile green (Serrano) or red(birds eye)
 1/2 to 1 cup (91 g) other veggies of choice
 1 tbsp minced ginger peel ginger and mince
 1/3 cup (77.33 ml) soy sauce or tamari
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 1/4 cup (80.5 g) maple syrup
 2 to 3 tbsp rice vinegar
 2 to 3 tsp sriracha
 1 tbsp orange juice optional
 a generous dash of black pepper
 1 tbsp cornstarch or use arrowroot starch
 1/4 to 1/2 cup (62.5 ml) water
 cilantro for garnish 1 tbsp toasted sesame seeds for garnish, epper flakes as needed
Instructions
1. Prepare the vermicelli/rice noodles according to instructions on the package. Rinse in
Cold water and transfer to a bowl. Add a dash of lemon or lime juice, pepper flakes and
1/2 tsp sesame oil(optional) and toss. Divide into 2 or 3 serving bowls.
2. Wrap the tofu in paper towel and then a kitchen towel. Place a heavy book on it for 5
minutes. unwrap and cube into small cubes. (or press using tofu press and cube)
3. Heat 1 tsp oil in a skillet over medium heat. When hot, add the cubed tofu and cook for 5
to 7 minutes until golden on some sides. Transfer to a bowl.
4. Add sesame oil, peppers, chile pepper and other veggies if using. Cook for 3 to 4
minutes.
5. Add garlic and ginger and cook for 3 minutes. Stir occasionally
6. Add the sauce ingredients till salt and mix. Add the crisped tofu and bring the mixture to
a good rolling boil. 3 to 4 minutes
7. Mix cornstarch with water in a bowl to make a slurry. Add cornstarch slurry and continue
to cook until the sauce thickens. Taste adjust heat and sweet. Add some coconut
sugar/sweetener or cayenne if needed.
8. Divide into the serving bowls.. Garnish with toasted sesame seeds,pepper flakes and
cilantro. Add crunchy sides as sliced cucumber, sprouts or carrots.
Notes
 Maple syrup can add some flavor to the sauce. You can use half maple and half coconut
sugar or other unrefined sugar.
 To toast sesame seeds, dry roast them over medium heat for a few minutes, stirring
occasionally until they change color slightly.
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CELERY BLACK PEPPER TOFU
Easy Celery Black Pepper Tofu. Spicy, hot. Roasted crisp tofu, added to celery & black pepper
sauce. How to make Black pepper Tofu. Vegan Gluten-free nut-free. Can be oil-free. serves 2
with rice.
52
Ingredients
Baked Tofu:
 14 oz (396.89 g) firm tofu cubed (1.5 cups) - no need to press
 3 tsp soy sauce
 2 tsp water
 3 to 4 Tbsp (3 to 4 tbsp) cornstarch or other starch
For the sauce:
 1 tsp oil
 6 to 8 cloves of garlic chopped
 1 inch ginger finely chopped
 2 dried red chilies chopped or broken into 2 pieces use 1 for less heat. I like arbol or
cayenne in this. Use milder chile like california red for more flavor than heat
 1 to 1.5 cup (225 to 337.5 g) chopped celery
 1/4 cup (37.25 g) chopped green bell pepper or onion
 1/4 tsp (0.25 tsp) white pepper optional
 1 tsp or more coarsely crushed black pepper preferably ground/crushed with a mortar
pestle
 1 tbsp soy sauce
 1 tbsp water
 1 tsp maple or sugar
 1/2 tsp (0.5 tsp) rice vinegar
Instructions
Baked Tofu:
1. Chop the Tofu and keep ready. Make a thick batter of soy sauce through cornstarch. (add
a tsp more water if needed, but dont add too much as the tofu will add its own moisture
when you mix it in). Immediately Add tofu and mix to coat. * If you leave the batter to
sit, it will solidify in a few minutes and will need extra moisture to be batter again.
2. Let it marinate for 10 to 15 minutes. Preheat the oven to 400 degrees F / 200ºc. Place the
tofu cubes on parchment lined baking sheet. Bake for 20 minutes or longer. Or pan fry in
oil until golden. Keep aside
Make the sauce:
1. Heat oil in a skillet over medium heat. Add garlic ginger and red chili and cook until
garlic is translucent. 2 to 3 minutes.
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2. Add the celery and peppers. Mix, cover and cook for 4 to 5 minutes or until celery is
cooked to preference. Stir once in between.
3. Add the baked tofu, pepper, soy sauce, 1 tbsp water, maple, vinegar and mix. Cook for 2
minutes. Serve hot!
Notes
To make oil free: Cook the garlic, ginger and chili in a tbsp or so broth until golden and
proceed. Skip the first step and add pressed and cubed tofu directly at the last step. Cover and
cook for 5 minutes and serve.Variations: You can also use meat subs like beyond meat strips at
the last step instead of tofu for a black pepper chikin.,- Add half the black pepper if you are
unsure about the heat level and mix in the rest later to preference.
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CRUNCHY SALAD WITH FIRECRACKER CHICKPEAS
AND PEANUT SAUCE
Crunchy Salad with firecracker Chickpeas. Easy chickpeas tossed in firecracker sauce served
over salad and Peanut sauce dressing. Vegan Gluten-free Recipe Free of Dairy, egg, soy, gluten,
grain, yeast.
Ingredients
For the Salad:
 Chopped lettuce or other crunchy greens
 Grated or thinly sliced carrots
 thinly sliced red bell pepper
 thinly slices zucchini or cucumber
 chopped cilantro or scallions for garnish
 peanuts for garnish optional
 1 recipe Peanut sauce
Or this Peanut Sauce
For the firecracker chickpeas:
 15 oz (425.24 g) can chickpeas drained (save the aquafaba for meringue) or 1.5 cups
cooked
 1/2 tsp (0.5 tsp) oil
 1/4 tsp (0.25 tsp) salt or to taste depends on if chickpeas were salted
 1/4 tsp (0.25 tsp) cayenne
 1 tsp cornstarch or other starch
 1 tbsp hot sauce such as frank's hot sauce
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 1.5 tsp sriracha or other asian chile garlic sauce
 1.5 to 2 tbsp rice vinegar
 2 to 3 tbsp raw sugar or brown sugar or other
 2 tbsp water
Instructions
1. Chop up the veggies, toss and place in serving bowl.
2. In a skillet, add the chickpeas, oil, salt, cayenne, garlic and mix well. Cook over medium
heat for a minute. Add cornstarch and mix to coat.
3. Add the sauces, vinegar, water, sugar and mix well. Cook until the sauce thickens, stir
occasionally. 4 to 5 minutes. Taste carefully and adjust heat and sweet if needed.
4. Cool slightly, add to the salad bowl.
5. Make the peanut sauce. Adjust consistency to preference for the dressing by adding more
or less water. or add some coconut milk
6. Drizzle the salad with peanut sauce, cilantro or scallions and serve.
7. Alternatively, add a few tbsp more water to the firecracker chickpeas during cooking and
use the firecracker sauce to dress the salad.
8. For variation, use kale, greens, other veggies. Use lentils to make firecracker lentils.
Notes
If you don't have hot sauce and or sriracha, make your own by blending 3 tbsp vinegar, 1 to 2 tsp
cayenne or to taste, 2 to 3 cloves of garlic, 1 tsp lime juice, 1/2 tsp parika, 1/8 tsp salt into a
smooth puree and use.
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VEGAN ORANGE TOFU RECIPE
Easy Orange Tofu Recipe. Quick 30 Min Weeknight Meal. Baked Crisp Tofu with a Delicious
Orange Sauce. Serve over rice/grains and with blanched broccoli or veggies. Vegan Glutenfree
Nutfree Recipe
Ingredients
 14 oz firm tofu , pressed for 15 mins, then cubed
 2 tbsp cornstarch, divided
 1 tsp flour (rice flour for crispier or all purpose)
 a good dash of white or black pepper
Orange Sauce:
 4 garlic cloves , finely chopped
 1 inch ginger , minced or 1 tbsp grated
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 2 tbsp soy sauce or use tamari to make gluten-free
 2 tbsp white or rice vinegar
 1 cup (248 ml) preferably fresh orange juice
 3 tbsp maple syrup , or use sugar
 1/4 cup (58.75 ml) water/broth
 1.5 tbsp cornstarch , 2 tbsp for thicker sauce
 1 tsp sriracha or other hot sauce
Instructions
1. Line a stoneware baking dish with parchment or grease. Preheat the oven to 400 deg
F(205 C).
2. Add cubed tofu to a large bowl. Sprinkle 1 tbsp cornstarch, flour, salt, garlic, and pepper.
Close the top of the bowl with a plate or lid and shake to coat. Add more cornstarch and
shake again.
3. Spread in the stoneware dish. Bake at 400 deg F for 25 to 35 mins. Give the tofu a shake
at the 20-minute mark.
4. Blanch the broccoli if using. (Tip: I put it in a deep baking dish with water in the oven for
15 -20 mins. Take it out when moving the tofu around).
5. Combine all the ingredients for Orange Sauce, except water and cornstarch in a saucepan.
Cook over medium heat to bring to a boil. Mix cornstarch in the water well and add into
the simmering sauce. Mix and Cook for another 2 mins to thicken. Stir well for even
thickening. Taste and adjust salt, sweet, flavor.
6. Add the baked tofu to the sauce and toss to coat. Take off heat. Serve with the broccoli,
garnished with scallions, pepper flakes, over rice or grains.
Notes
 Variations: Add zest of half an orange for zestier.
 Add more sriracha for heat.
 Soyfree: Use chickpea tofu. Cube and toss with 1.5 tbsp cornstarch. Panfry to crisp most
edges. then add to orange sauce. Use coconut aminos and salt instead of soy sauce
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SOY-FREE TOFU STIR FRY WITH SUNBUTTER SAUCE
Soy-free Tofu Stir fry with Sunbutter Sauce. Chickpea Tofu with Nutfree Peanut Sauce! Allergy
friendly 1 Pot Meal. Vegan Glutenfree Soyfree Nutfree Recipe.
Ingredients
 2 tsp oil divided
 1/2 recipe (0.5 recipe) chickpea flour tofu (1.25 cups cubed, or use firm tofu if using soy)
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 1.5 cups (0.15 g) veggies such as pepper carrots, green beans, zucchini
 6 to 8 oz noodles or rice to serve
Sunbutter sauce:
 4 tbsp sunbutter (sunflower seed butter), or use oeanut, almond or cashew butter for nut
sauce.
 2 tsp sriracha
 2 tsp maple syrup or sugar
 1.5 tbsp lemon juice
 1 tsp rice vinegar , optional
 2 cloves of garlic or 1/2 tsp garlic powder
 1 tbsp ginger , chopped fresh ginger
 1/2 cup (113 ml) coconut milk + 1/2 cup water to rinse(used later)
Instructions
1. Prepare your chickpea tofu if you havent already and chill for 15 mins then cube. Blend
sunbutter sauce with 1/2 cup coconut milk and set aside.
2. Heat oil in a skillet over medium heat. When it has heated, add cubed chickpea tofu and
cook for 3 to 4 minutes. (You can toss the chickpea tofu in 1 tbsp cornstarch before
roasting to make it crispier). Remove from the skillet. This helps the chickpea tofu hold
shape and not get sticky in hot sauces.
3. Add veggies and a teaspoon of oil and cook for another 3 to 5 minutes. Add a generous
dash of black pepper and mix in. Then add the chickpea tofu.
4. Add the blended sunbutter sauce then use 1/2 cup of water to rinse out the blender and
add the water to the skillet. Mix and cook for 5 minutes. Adjust salt and heat to taste. Add
more water or coconut milk if it's thickening too quickly or for thinner consistency.(sauce
thickens on cooling)
5. Serve over noodles or rice, lettuce, with lemon/lime juice, sriracha or pepper flakes and
cilantro.
Notes
To make oilfree: omit the oil and use broth to saute veggies. Dry skillet to toast the chickpea
tofu.
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VEGAN THAI PEANUT SAUCE
Ingredients
 1/4 cup peanut butter
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 1/4 cup water
 2 tbsp. soy sauce
 2 tbsp. lime juice
 2 cloves garlic (minced and crushed)
 2 tbsp. rice vinegar
Instructions
1. Gather the ingredients.
2. Combine peanut butter, water, soy sauce, lime juice, garlic, and rice vinegar in a saucepan
over low heat. (Mixture will become easy to combine as peanut butter melts.)
3. Continue stirring over low heat until ingredients are combined and the mixture is smooth
and creamy.
Tips
 This recipe is perfect as it is, but you may want to thin it out a bit with more water,
depending on what you're using it for.
 If you're new to eating Thai food, this vegan peanut sauce can be a great introduction to
the delicious cuisine of Thailand, since it is easy to make and not spicy. Thai cuisine is
light, healthy, fragrant and full of vegetables. While it can have a fiery kick, it doesn't
have to. If you're ordering out, be sure to specify you would like your dish mild, at least
until you have a sense for the amount of spiciness you can handle.
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CHICKPEAS IN TURMERIC
PEANUT BUTTER CURRY RECIPE 1 POT
Chickpeas in Turmeric Peanut Butter Curry. Easy Nut Butter Curry with Summer veggies and
Chickpeas. Serve over rice or cooked grains. Vegan Gluten-free Soyfree Recipe
Ingredients
 1/4 cup (40 g) chopped onion
 1 inch knob of ginger
 1/2 tsp (0.5 tsp) oil
 1/2 tsp (0.5 tsp) or more ground coriander
 1/4 tsp (0.25 tsp) cinnamon
 1/4 tsp (0.25 tsp) cardamom optional
 1/2 tsp (0.5 tsp) or more turmeric
 3 tbsp or more peanut butter or almond butter
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 1/2 cup (125 ml) non dairy milk like coconut or almond milk
 3/4 cup (187.5 ml) water or broth
 1/2 (0.5 ) red bell pepper sliced
 1/2 cup (64 g) or more sliced carrots
 1/2 cup (56.5 g) or more sliced summer squash or zucchini
 15 oz (425.24 g) can chickpeas drained and washed or 1.5 cups cooked, or use cooked
lentils
 1 tsp or more sugar or other sweetener of choice
 1/2 to 1 tsp lime juice
 1/4 cup (4 g) chopped cilantro or use 2 tbsp thai basil
 pepper flakes to taste
Instructions
1. Blend the onion, ginger, garlic with 2 to 3 tbsp water until smooth. Keep aside. I use a
NutriBullet and the small amount works in the small blender. Alternatively, finely mince
the onion, garlic and ginger as use.
2. Heat oil in a skillet over medium heat. When hot, add cumin, coriander, cinnamon,
cardamom, cayenne and cook until fragrant. 15 to 30 seconds.
3. Add in the onion puree to the skillet and mix. Mix in the turmeric and cook until the
mixture is well roasted and onion does not smell raw. 7 to 9 minutes. Stir occasionally.
(Cook at a slightly lower heat if using minced onion garlic).
4. Add in the nut butter, non dairy milk and mix in. it will take a half minute for the nut
butter to mix. Add water. Mix well.
5. Add the veggies and chickpeas, salt, sugar. Mix, cover and bring to a boil. 4 mins.
Reduce heat to medium low and continue to cook for 5 minutes. Mix in the lime juice and
cilantro. Taste and adjust salt and heat. Add red pepper flakes to taste and mix in. At this
point you can also mix in some baby greens, and adjust the curry consistency (add more
non dairy milk or cook longer for thicker).
6. Continue to simmer for another 3 to 4 minutes until the curry thickens a little. Serve over
rice or cooked grains of choice.
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CANNELLINI AND LENTIL JAMAICAN CURRY
Cannellini and Lentil Jamaican Curry. 1 Pot 30 Minutes. Easy Coconut Curry with Jamaican
Curry spices and beans and red lentils. Vegan Gluten-free Soy-free Nut-free Recipe.
Ingredients
 1 tsp oil
 1 medium onion hinly sliced or chopped
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 5 cloves garlic , finely chopped
 1/2 (0.5 ) hot green chile like serrano or scotch bonnet pepper , chopped
 2 tsp Jamaican Curry powder more or less to preference, see note
 1/2 tsp (0.5 tsp) turmeric
 1/2 cup (90 g) red lentils (dried) - the quick cooking kind - masoor dal
 1 1/4 cup (312.5 ml) water
 15 oz can cannelini beans or chickpeas or kidney beans (13 to 15 oz or 1.25 cups cooked
beans)
 A big handful of spinach/greens
 cayenne to taste
 lemon and cilantro for garnish
Instructions
1. Heat oil in a skillet over medium heat. Add the onion, garlic, chile. Cook until golden.
2. Add the spices and cook for few seconds.
3. Add the lentils, coconut milk, water and salt. Bring to a boil. Add the beans, and continue
to cook for 10 to 12 minutes or until the lentils are cooked through. Add more water if
needed.
4. Taste adjust salt and spices. Add a dash of sugar or maple for sweetening, more salt if
needed, and more Jamaican curry powder. Add in the greens.. Simmer for 2-3 minutes.
5. Add a dash of cayenne and lemon juice. Serve hot over rice, with toasty bread or add
more water for a
Notes
Jamaican Curry Blend: 1 tsp ground coriander, 1/2 tsp ground cumin, 1/2 tsp ground mustard,
1/2 tsp onion powder, 1 tsp dried thyme, 1 tsp dried parsley, 1/2 tsp cayenne, 1/3 tsp black
pepper, ⅛ tsp or more allspice, a good dash of cinnamon, ground nutmeg or clove, ground
ginger.
Instant Pot: Cook the onion, garlic, chile on saute mode. Add spices and mix in. Add the red
lentils, beans, coconut milk, 1 cup water, salt and close the lid. Cook on manual for 3 minutes at
high pressure. Let the pressure release naturally. Open the lid, Mix in the spinach. Taste and
adjust flavor. Let the spinach sit in the hot stew for 2 mins or saute for 2 mins. Garnish and
serve.
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CHICKPEA SWEET POTATO SPINACH CURRY
Easy One Pot Chickpea Sweet potato Spinach Curry with Indian Spices. Use spices of choice,
pumpkin or other squash and other beans. throw everything in the pot and let it cook. Vegan
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gluten-free soy-free Recipe. To double the recipe, double everything except water. Add 1.5 times
and add more if needed.
Ingredients
 1 tsp oil
 1/2 to 3/4 tsp cumin seeds
 1/2 (0.5 ) a red onion chopped, or 3/4 cup chopped onion
 1/2 inch (0.5 inch) ginger chopped
 1 tsp coriander powder
 1/2 tsp (0.5 tsp) garam masala or use curry powder or other spice blend of choice like
berbere or cajun
 1/4 to 1/2 tsp cayenne/red chili powder
 2 tomatoes chopped
 15 oz (425.24 g) can chickpeas drained or use 1.5 cups cooked
 1 to 1.5 cup (133 g) chopped peeled sweet potato or pumpkin
 2 cups (500 ml) water
 1.5 to 2 cups (45 g) chopped or baby spinach or 1 cup frozen thawed
Instructions
1. Heat oil in a skillet over medium heat. add cumin seeds and cook until they change color
and get fragrant. Let them cook until really toasty.
2. Add onions, garlic and ginger and cook until translucent. If using garlic ginger paste, add
with the tomatoes.
3. Add the spices and mix in. Cook for 30 seconds. Add tomatoes and a splash of water,
mix, cover and cook until tomatoes get saucy. Mash the larger pieces. 4 to 5 minutes.
4. Add chickpeas, sweet potatoes, water and salt. Mix, cover and cook for 15 minutes.
5. Add in the spinach, lemon juice, mix in, reduce heat to low-medium and continue to
simmer for 5 to 10 minutes or until desired consistency. Taste and adjust salt and spice.
Garnish with paprika and cilantro and serve as is, with rice/quinoa or Garlic flatbread.
6. Variations: Add a cup of coconut milk for creamier curry at step 4 instead of all water.
Notes
To make this oil-free: Heat a skillet over medium heat. When the skillet is hot, add cumin seeds
and dry roast until fragrant. Add onion, garlic, ginger and splash of water and cook until
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translucent. Add more water splashes if needed. Continue with the rest of the steps.To make in a
Pressure Cooker or Instant Pot: Follow steps 1 to 3 in a pressure cooker over medium, or in a
separate pan. Add cooked chickpeas, sweet potatoes, 1.5 cups water, salt and spinach. Close the
lid, set the time to 8 to 10 minutes at high pressure (Cook 6 to 8 mins once the pressure has
reached for stove top cooker).
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MASSAMAN CURRY VEGETABLES
Massaman Curry Vegetables with from scratch Massaman curry sauce that has peanut butter,
coconut milk, Thai Malay Spices and amazing flavor. Make this 30 minute vegan massaman
curry. Vegan Gluten-free Soy-free Recipe. Easy Weeknight Dinner
Ingredients
 2 tsp coconut oil or organic canola oil
 1/2 (0.5 ) loaded cup sliced onion red or white
 2 tsp minced ginger
 3 cloves of garlic minced
 2 cups (200 g) cauliflower florets chopped small, about 1.5 inch
 1/2 (0.5 ) red bell pepper chopped
 1/2 -3/4 cup (75 to 115 g) chopped green beans
 2 Tbsp red curry paste I use thai kitchen
 1/4 tsp (0.25 tsp) cumin powder
 1/4 tsp (0.25 tsp) cinnamon powder
 1/4 tsp (0.25 tsp) cardamom powder
 1/8 tsp (0.13 tsp) cloves powder
 1/4 tsp (0.25 tsp) crushed fennel seeds or use ground star anise
 3 Tbsp peanut butter or almond butter or use a 1/4 cup roasted peanuts and blend to a
paste with a little water or oil
 1 Tbsp raw sugar
 1/2 tsp (0.5 tsp) salt divided
 1/2 tsp (0.5 tsp) tamarind Concentrate
 3/4 cup (187.5 ml) water
Instructions
1. In a large pan, add oil and heat at medium heat. Add onion and cook for 4 minutes.
2. Add ginger, garlic, bell pepper, cauliflower, green beans, 1/4 tsp salt and mix. Cover and
cook for 4 minutes.
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3. Add the carrots, curry paste, spices and mix and cook for 2 minutes to roast the spices
and paste.
4. Add peanut/almond butter, sugar, 1/4 tsp salt, tamarind, coconut milk and water and mix
well.
5. Cover and cook for 6 to 8 minutes until the curry thickens a bit and the veggies are tender
crisp or tender to preference. Taste and adjust salt and spice. Garnish with basil. Serve
hot over rice.
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SPANISH CHICKPEA STEW WITH CAULIFLOWER BROCCOLI RICE
Flavorful Spanish Chickpea Stew with Cumin scented Cauliflower Broccoli Rice. Smoky
tomatoey 30 Minute Spanish Chickpea Stew can be served over rice or grains or cauliflower or
broccoli rice. Vegan Gluten-free Nut-free Grain-free Soy-free Recipe.
Ingredients
Chickpea Stew:
 1 tsp oil
 1/2 cup (80 g) chopped onion
 3 cloves garlic finely chopped
 12 oz (340.2 g) of canned diced tomatoes unsalted, or 2 large juicy tomatoes
 1 inch ginger
 3/4 tsp (0.75 tsp) paprika smoky or a combination of sweet and smoky
 1/2 to 3/4 tsp cumin
 a generous dash of black pepper
 1 bay leaf
 1/2 tsp (0.5 tsp) dried oregano
 1 15 oz (433 g) can chickpeas drained or 1.5 cups cooked chickpeas
 1.5 cups (273 g) vegetables chopped small such as cauliflower, carrots, zucchini, green or
red bell pepper
 1 cup (250 ml) or more water
 1/2 to 3/4 tsp salt depends on if the chickpeas are already salted
 1/2 tsp (0.5 tsp) sugar or maple syrup or other sweetener
Cumin Scented Cauliflower Broccoli Rice:
 1.5 cups (151 g) cauliflower florets or 1 cup grated or shredded heaped
 1.5 cups (137.41 g) broccoli florets or 1 scant cup shredded
 1/2 tsp (0.5 tsp) oil
 1/4 tsp (0.25 tsp) cumin seeds
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 1/4 tsp (0.25 tsp) garlic
 1 dash of cayenne optional
 a good dash of lemon juice
Instructions
Chickpea Stew:
1. Heat oil in a saucepan over medium heat. Add onion and garlic and cook until
translucent, stirring occasionally. 3 mins.
2. Meanwhile, blend the tomato with the ginger to puree and keep ready. Alternatively use
tomato puree and minced ginger.
3. Add the spices to the saucepan and mix for a few seconds. Add tomato ginger puree to
the saucepan and cook for 4 minutes until starting to thicken, stir occasionally. (add a
tbsp tomato paste for color and flavor if using fresh tomatoes).
4. Add the chickpeas and the vegetables and mix in. Add water and salt, sugar/sweetener
and cook partially covered for 10 to 12 minutes until vegetables are tender. Fold in baby
spinach or greens at this point if using. Taste and adjust salt and heat. Add a dash of
lemon to balance if needed.
Cumin scented Cauliflower Broccoli rice:
1. Grate or shred the cauliflower and broccoli in a food processor. Pulse until it is evenly
shredded. Heat oil over medium in a skillet. Add cumin seeds and let them start to change
color. 1 minute. Add grated cauliflower and broccoli mix well. Add salt, garlic and
cayenne and mix well. Reduce heat to medium low. Cover and cook for 4 to 5 minutes.
Add a dash of lemon fluff and cover and let it continue to steam in its own heat for
another 2 minutes.
2. Add individual serving to bowls with the chickpea stew, some cilantro, chopped red
onion, crunchy veggies or greens. Serve hot.
Notes
To make this in Instant Pot: Follow Steps 1 to 3 in saute mode in the IP. Add the chickpeas,
veggies, water, salt and sugar and cook for 1 to 2 minutes manual-high pressure. Let the pressure
release naturally. Mix in the greens if using and serve.
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VEGAN MINESTRONE - VEGGIES PASTA & WHITE BEAN SOUP
Vegan Minestrone - White Bean Soup with Elbows, Veggies, Basil and vegan parmesan. Can be
gluten-free, nut-free. Soy-free Vegan Dairy-free Recipe
Ingredients
 1 tsp olive oil
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 1/2 cup (80 g) chopped onion chopped
 4 cloves garlic chopped
 1/2 cup (50.5 g) chopped celery
 28 oz (793.79 g) can diced tomato
 15 oz (425.24 g) can cannellini beans or other white beans or a combinationof white and
kidney beans
 1 cup (124 g) chopped zucchini
 1/2 tsp (0.5 tsp) oregano
 1/4 tsp (0.25 tsp) thyme
 1/2 cup (118.29 g) elbows or other pasta use gluten-free if needed
 1 cup (30 g) baby spinach
 3 tbsp chopped basil
 vegan parmesan for garnish - optional
Instructions
1. Heat oil in a large saucepan over medium heat. Add onion and garlic and cook until
translucent. 4 mins.
2. Add celery, carrots and tomato and bring to a boil. 4 to 5 mins.
3. Add the beans, zucchini, water, salt and spices and cook for 15 to 18 minutes.
4. Add 1/2 cup pasta and simmer for 12 or more minutes. Taste and adjust salt, herbs and
heat.
5. Fold in spinach and 2 tbsp chopped basil and simmer for another minute. Serve hot
garnished with fresh basil and vegan parmesan.
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VEGAN LENTIL BROWN RICE SOUP
Lentil Brown Rice Soup. Easy 1 pot Lentil Rice Soup with Spinach or greens of choice. 20
minutes active time then let everything simmer. Serve with crackers, papadum or grilled vegan
cheese sandwiches. Vegan Gluten-free Soy-free Recipe
Ingredients
 1/2 cup (96 g) brown lentils
 1/3 cup (63.33 g) brown rice uncooked rice
 1 tsp oil
 1/2 tsp (0.5 tsp) mustard seeds optional or use 1/2 tsp ground mustard later
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 1 bay leaf
 1/2 (0.5 ) medium onion chopped
 1 inch ginger finely chopped
 1 green chile chopped
 1/2 tsp (0.5 tsp) paprika
 1/2 tsp (0.5 tsp) garam masala or curry powder or use other spice blends like taco spice,
berbere, cajun etc
 1 tsp coriander powder
 1/4 tsp (0.25 tsp) chipotle pepper
 1.5 cups (223.5 g) diced tomatoes
 2 tsp ketchup optional
 2 cups (364 g) of veggies I used bell pepper, carrots, broccoflower(Romanesco broccoli)
o cups (875 ml) water for pressure cooker 4 to 4.5 cups for saucepan
 1 cup (30 g) chopped or baby spinach
 lemon juice garam masala and cayenne for garnish
Instructions
1. Wash and Soak the lentil and rice if you haven't yet. (Soak for atleast 15 minutes before
using).
2. Heat oil in a saucepan or a pressure cooker over medium heat. When hot, add cumin
seeds, mustard seeds and cook until fragrant or they change color.
3. Add bay leaf, onion, garlic ginger, chile and cook until translucent. about 5 mins. Add the
spices and mix in. Roast for half a minute
4. Add the tomatoes and splash of water and cook until the tomatoes are saucy. mash the
larger pieces. Add lemon juice, ketchup, veggies, salt and mix in.
5. Drain and add lentils, rice, water/broth and mix in.
6. Cover and cook for 40 minutes or longer until tender in the saucepan. If using pressure
cooker, use 2 to 2.5 cups water, Pressure cook for 15-17 mins on stove top ( Manual 18-
20 minutes in Instant Pot with natural release).
7. Fold in the spinach in the last 5 minutes, Or when you open the pressure cooker and the
soup is hot.
8. Add a sprinkle garam masala, cayenne to taste and more lemon if needed. Serve with
crackers or papaddum.
Notes
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To make this oil free: Saute the onion, garlic, ginger and chile in water or veggie broth. then add
all the ground spices, bay leaf and 1/2 tsp ground cumin and continue.
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VEGAN JAPANESE CURRY IN INSTANT POT
(SAUCEPAN OPTION)
Vegan Japanese Curry made in Instant Pot Pressure cooker. Flavorful, Comforting, Vegetable
Rich Curry for Weekday Dinner. Saucepan Option. Vegan, nutfree Recipe. Can be glutenfree, ,
oilfreesoyfree
Ingredients
 1/2 (0.5 ) onion thinly sliced
 4 cloves of garlic finely chopped, or 1 tbsp mined
 1 tbsp finely chopped ginger
 1 tbsp flour (use rice flour for glutenfree)
 2 to 3 tsp (2 to 3 tsp) garam masala or 1.5 to 2 Tbsp Japanese Curry powder (omit
turmeric if using)
 1 1/4 cup (160 g) chopped carrots
 1 large potato cubed
 15 oz (15 oz) can chickpeas drained, or 1.5 cups cooked
 2 tsp tomato paste or ketchup
 2 tsp vegan Worcestershire sauce or use soy(tamari for glutenfree) sauce or use coconut
aminos for soyfree
 3 tbsp applesauce or grated apple
 1/3 cup (48.33 g) peas
 scallions pickled radish, pickled ginger and rice for serving
Instructions
1. Put the Instant pot on Saute. Add oil, when the oil is hot, add onion and pinch of salt and
cook until translucent.
2. Add the garlic and ginger and mix in. Cook for half a minute.
3. Move the onions to the side. Add 1 tsp more oil to the pot, add the flour and mix into the
oil. Then mix with the onion, ginger, garlic and cook for half a minute stirring frequently
as the flour will tend to stick and burn if left too long. Add the spices and mix them in.
4. Add the veggies, chickpeas, sauces, salt and water. Mix really well to pick up the roasted
flour from the bottom, so that none of the flour is sticking. Cancel Saute
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5. Close the lid (sealing). Pressure Cook for 6 to 7 minutes (manual hi). (a minute longer if
your veggies are chopped larger). Once the time is up. Click cancel and Let the pressure
release naturally.
6. Open the lid. Put the pot on saute, add the applesauce and peas and bring to a boil. Taste
and adjust salt, spice and flavor carefully. Add more spices to taste. Add some sweetener
and good dash of black pepper or pepper flakes for heat if needed. Serve with rice and
garnished with sesame seeds, pickled radish/ginger and scallions.
Notes
Saucepan: Follow step 1 to 4 in a saucepan over medium heat (Use 2.5 cups of water instead of
2). Partially cover and cook for 12 to 14 minutes. Check if the veggies are tender. Add in the
applesauce, peas and continue to simmer over medium-low heat for a few minutes. Taste and
adjust carefully.
Oil-free: Saute the onions in 1/4 cup veggie broth. Dry roast the flour on a separate skillet for 2
to 3 minutes, until fragrant. Add the flour later with the spices. You an also use starch as a
thickener.
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VEGAN LENTIL SOUP INSTANT POT OR SAUCEPAN
1 Pot Vegan Lentil Soup made in Instant Pot or Saucepan. This Easy Lentil Vegetable Soup is
warming, comforting and so filling. 30 Minute Freezer friendly, Everyday Ingredients! Gluten-
free, Soyfree, Nutfree Recipe
Ingredients
 1/4 cup (58.75 ml) broth or water ,or use 1 tsp oil
 4 cloves of garlic ,finely chopped
 1/2 inch (0.5 inch) ginger ,finely chopped
 1 hot green chili , finely chopped (optional), use mild or bell pepper for less heat
 1/2 tsp (0.5 tsp) ground cumin or ground coriander or both
 1/2 to 1 tsp (NaN tsp) garam masala or curry powder or ethiopian berbere, or just use
more of cumin or coriander
 1/2 tsp dried thyme or rosemary (optional)
 15 oz diced tomatoes , or 2 medium tomatoes, chopped
 3/4 cup (96 g) sliced carrots , or other veggies
 3/4 cup (144 g) lentils or a mix of brown/green lentils, green mung beans, black eyed
peas (check for debris, wash and soak for 10 mins if needed)
o cups (587.5 ml) veggie broth or water , 3 cups for saucepan
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 3/4 tsp (0.75 tsp) salt , less or more depending on if the veggie broth is salted
 2 cups (2.82 oz) spinach or chopped quick cooking greens
 (NaN ) cayenne and lemon/lime juice to taste
 (NaN ) pepper flakes for garnish
Instructions
1. Start the Instant pot pressure cooker on saute. Add broth and let it heat up. Add onion,
garlic, ginger, chili and pinch of salt. Cook until translucent 2-3 mins). Deglaze with a
tbsp broth if needed in between.
2. Add the spices and mix in. Add tomatoes and cook for 2 mins. Mash the larger pieces.
3. Add the lentils, carrots, water/broth and salt and mix really well to pick up any stuck bits.
4. Close the lid and Pressure Cook for 12 to 15 mins (depending on preference and lentils
used).
5. Let the pressure release naturally. Open the lid, and mix in the greens. Add some cayenne
and lime juice. Taste and adjust salt and flavor. Mash some of the lentils with a spatula or
blend a 1/2 cup of the soup and mix in for thicker soup. You can also add a 1/2 cup non
dairy cream or coconut milk for creamy soup.
6. Stovetop: Follow Step 1,2,3 in a saucepan over medium heat. You will need to cook a
few mins longer at each step. Bring to a boil and cook for 10 minutes. Reduce heat to
medium-low, partially cover and continue to cook for 15 minutes or until the lentils are
cooked to preference. Fold in the greens and cook for another 2 mins. Add lemon juice,
adjust salt and pepper.
7. Store the cooled leftover soup in a covered container in the refrigerator for upto 4 days
and freeze for upto a month.
Notes
Variation:
 Add other veggies like celery, potatoes, cauliflower, sweet potato, butternut.
 Add 1/4 cup red lentils with the brown lentils for a creamier soup.
 Use spice blends of choice like curry powder, berbere, baharat(from Everyday kitchen
book)
 Omit the spices(turmeric, cumin, curry powder), and just add herbs such as thyme,
oregano and rosemary.
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AFRICAN PEANUT LENTIL SOUP
African Inspired Peanut Lentil Soup. African Peanut Stew with lentils and veggies. Harissa
Spice, Nut butter, Sweet potato, veggies and lentils. Serves 3 to 4 or more.
Ingredients
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 1 tsp oil
 1/2 (0.5 ) medium onion
 2 juicy tomatoes
 4-5 (4 ) garlic cloves
 1 inch ginger
 1 tbsp sambal oelek or asian chili sauce or other hot chile sauce to taste
 1 tbsp tomato paste or ketchup
 1.5 tsp ground cumin
 2 tsp ground coriander
 1 to 1.5 tsp Harissa Spice Blend
 1/4 cup (62.5 g) nut butter like peanut butter or almond butter
 2 tbsp peanuts
 1/2 cup (90 g) red lentils
 2 cups (364 g) veggies chopped small or thin slices - zucchini, sweet potato or potato,
carrots, eggplant, broccoflower etc
o cups (587.5 ml) vegetable stock or water
 3/4 tsp (0.75 tsp) to 1 salt
 1 tsp or more lime or lemon juice
 1/2 cup (15 g) packed baby spinach or other baby greens.
Instructions
1. Heat oil in a saucepan over medium heat. Add onions and cook until translucent. 5
minutes
2. Meanwhile, blend the tomatoes, garlic, ginger, chili sauce, tomato paste, spices until
pureed. Add to the saucepan. Cook for 5 to 6 minutes.
3. Add peanut butter, half of the nuts, lentils, veggies, stock, salt and lemon juice. Mix,
cover and cook.
4. Stir at 15 minutes.Taste and adjust salt, heat and check if the veggies are al-dente. Add in
the baby spinach. Cook for another 5 minutes or until the veggies and lentils are cooked
through. Add more water if needed.
5. Garnish with rest of the peanuts, cilantro, more lemon juice. Serve with flatbread,
crackers or as is.
Notes
Pressure Cook: Follow steps 1 and 2 in a pressure cooker over medium heat. Add peanut butter,
lentils, half of the peanuts, veggies, stock, salt and lemon juice, mix, close the lid and bring to
high pressure. Cook for 5 minutes * (Manual setting for 5 minutes for IP). Let the pressure
release naturally. Taste and adjust salt and spice. Fold in the spinach and let it sit for 2 minutes in
the hot stew before serving.
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* Depending on your pressure cooker, lentils and your preference of consistency, you might need
to cook for less or more time.
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TURMERIC SPINACH GOLDEN LENTIL DAL - RED LENTIL SOUP
Turmeric Spinach Golden Lentil Dal - Red Lentil Soup. Easy Lentil Soup with turmeric and
greens. No garlic no onion Dhal. Golden Lentil Dal with Bengali Panch phoron spices. Vegan
Gluten-free Soy-free Recipe.
Ingredients
 1/2 cup (90 g) red lentils washed and drained well
 1 tsp oil
 1/2 tsp (0.5 tsp) mustard seeds
 1/3 tsp (0.33 tsp) nigella seeds
 1/8 tsp (0.13 tsp) fennel seeds optional
 1/8 tsp (0.13 tsp) fenugreek seeds
 1/2 tsp (0.5 tsp) or more ground turmeric
 2/3 tsp (0.67 tsp) salt or more
o cups (625 ml) of water
 1 cup (30 g) chopped or baby spinach or quick cooking baby greens
Instructions
1. Wash the lentils and drain and keep aside.
2. Heat oil in a saucepan over medium heat. When the oil is hot, add the whole spices in the
order, Mix and let them start to pop.
3. Add turmeric and cayenne and give it a quick mix. Add the washed and drained lentils,
mix and roast for a minute. At this point, you can add in finely chopped veggies of
choice.
4. Add water and salt and mix in. Partially cover and cook for 15 to 20 minutes or until
lentils are cooked to preference.
5. Fold in the spinach or baby greens. Taste and adjust salt and heat. Simmer for 2 minutes
or so. You can also add in 1 chopped tomatoes at this point.
6. Serve as soup or over rice.
Notes
Variation: Add a 1/2 tsp fresh turmeric, peeled and grated when you add the spinach. If you
don't have nigella and fenugreek seeds, add 1/4 cup onion and 3 cloves of garlic after step 2 ,
and cook for 3 to 4 minutes or until translucent.
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VEGAN PALAK TOFU "PANEER" - TOFU
IN SPINACH SAUCE
This Vegan Palak Tofu Paneer is the easiest and the tastiest dairy-free, gluten-free Saag Tofu.
Tofu in Spinach Sauce. Can be made soy-free with chickpea tofu. Ready in 20 Minutes!
Ingredients
 Spiced Tofu
 2 teaspoons oil
 7 oz (198.45 g) firm tofu block , 1.5 cups cubed tofu, pressed for 10 mins to remove
excess moisture and then cubed
 1/2 tsp (0.5 tsp) cumin powder
 1/2 tsp (0.5 tsp) garam masala
 a generous pinch of kala namak , optional, or use 1 tsp nutritional yeast
 1/2 tsp (0.5 tsp) cayenne to taste
 Spinach curry
 2 cups (60 g) packed Spinach washed, chopped if large
 1/4 cup (62.5 ml) water
 1/4 cup (56.5 ml) almond milk or coconut milk
 2 Tablespoons soaked cashews , soaked for 15 minutes or use ground raw cashew (less or
more for creamy consistency to preference)
 1 inch ginger
 1 Serano chili pepper or to taste
 1 medium tomato chopped
 1/4-1/2 tsp (0.25 tsp) salt to taste
 1 teaspoon raw sugar or maple syrup
 1/4 to 1/2 teaspoon (0.25 teaspoon) garam masala , less or more to preference, depends
on the freshness of the spice mix and your preference of flavor
 cashew cream, pepper flakes to garnish
Instructions
1. In a pan, add oil and heat on medium heat.
2. Chop up the tofu and add to the oil.
3. Mix to coat and cook for 2-3 minutes.
4. Add all the spices under Spiced Tofu and mix to coat. (Add 2 tsp nutritional yeast for
cheesy flavor if you like)
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5. Continue to cook for 8-10 minutes, partially covered on low-medium heat.
6. Alternatively: Toss the tofu in oil and the spices, spread on parchment lined baking sheet
and bake at 400 F for 20 mins for a more paneer-ish texture.
7. Meanwhile, wash the spinach and add it and all the other ingredients under Spinach curry
except garam masala to the blender. Blend into a smooth puree. Add the puree to the
sizzling tofu. Mix well. Add garam masala to taste. Cook covered on low-medium heat
for 10-15 minutes or until the raw garlic smell is not detectable and desired sauce
consistency is achieved. Taste and adjust salt and spice.
8. Drizzle some cashew cream and Serve hot with Naan, Roti or other flat breads, or with
quinoa or rice. Add pepper flakes for added heat. Sprinkle a pinch of cinnamon powder
for variation.
Notes
Nut-free, use coconut milk or coconut cream instead of almond milk and garnish with coconut
cream.
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VEGAN BOMBAY POTATOES AND PEAS
Vegan Bombay potatoes and Peas Recipe. Ready in 30 minutes. How to make Easy Potato Pea
Curry. Add greens, use sweet potato for variation. Vegan Glutenfree Indian Recipe Serves 3 to 4
Ingredients
 2 tsp oil
 1 tsp mustard seeds
 1 small red onion chopped
 1 large tomato
 1 inch ginger chopped
 1/2 tsp (0.5 tsp) cayenne/ red chili powder or to taste
 1/2 tsp (0.5 tsp) homemade garam masala
 3 medium potatoes chopped small (1/2 inch)
 1 (235 ml) + cups water
 1 cup (145 g) peas fresh or thawed if frozen
 1/4 cup (4 g) chopped cilantro
Instructions
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1. Heat oil in a large skillet over medium heat. When the oil is hot, add cumin and mustard
seeds. Cook until the cumin seeds change color.
2. Add onions, mix and cook until translucent. 5 to 6 minutes.
3. Meanwhile, blend the tomato, garlic and ginger into a coarse puree.
4. Add the tomato puree and spices to the pan. Cook until the puree thickens and garlic
smells roasted. 5 to 6 minutes.
5. Add the potatoes, salt and water. Cover and cook for 10 to 11 minutes.
6. Add the peas, taste and adjust salt and spice. Reduce heat to medium-low. Simmer for
another 10 to 12 minutes or until the potatoes are cooked to preference. Add water if the
potatoes start to stick or if you prefer more curry.
7. Mix in the cilantro. Add some lemon juice if needed. Taste ad adjust salt and spice. Mix
in. Serve hot.
* If making this with boiled potatoes. Add cubed potatoes, salt, 1/4 cup water and peas at step 5,
cover and cook for 5 minutes. Stir in the cilantro and serve.
Notes
Variation: add 1/2 to 1 tsp amchur (dry mango powder).Use 2 to 3 tomatoes for more sauce. Add
greens of choice at Step 6.
Make it in an Instant Pot/Pressure Cooker: Follow steps 1 to 4 on Saute in the Instant Pot.
Add potatoes, salt and water, cook on manual for 3 minutes. Quick release carefully, Add in the
peas and spinach if using. Mix, put the lid back on and let it sit for 2-3 minutes to cook the peas
or cook on saute for 2 minutes. Garnish and serve.
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SPICY SMOKY CREAMY TOMATO SAUCE
Tofu Amritsari Masala. This Amritsari Sauce uses toasted cayenne and spices with a creamy
tomato sauce. Add chickpeas, veggies or veggie meats for variation. Vegan Glutenfree Recipe.
Can be Soyfree, Nutfree.
Ingredients
Baked Tofu:
 14 oz firm tofu pressed for 15 mins then cubed
 2 tsp minced ginger
 1 tsp apple cider or white vinegar
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 1/3 tsp (0.33 tsp) cayenne or use paprika for less heat
 1 tsp oil or spray some later , omit for oilfree
 1 tbsp cornstarch
Sauce:
 2 tsp oil , see note for oilfree
 1/2 tsp (0.5 tsp) cayenne or use scant 1/4 tsp for less heat
 1/2 tsp (0.5 tsp) smoked paprika or Kashmiri chili powder, use regular sweet paprika for
less heat
 1 tbsp minced ginger
 1/3 cup (53.33 g) finely chopped onion
 1 green chili , chopped (use 1/4 cup bell pepper for less heat)
 3 (3 ) large tomatoes pureed , or 15 oz can diced with juices
 1/4 cup (0.25 cup) water to rinse out the blender
 1/4 cup (32.38 g) cashews blended with 1 cup water (see note for nutfree), 1/3 cup for
creamier
 1/2 tsp (0.5 tsp) salt , less or more to preference
 1 tsp sugar or sweetener
 (NaN ) cilantro for garnish
Instructions
1. Blend the ginger garlic vinegar and lemon, or mince and combine in a bowl. Add to the
cubed tofu. Add the spices, salt and oil and mix in. Add cornstarch and toss lightly to
coat.
2. Spread the cubes on parchment lined sheet. Bake at 400 deg F (205 C) for 20- 25 mins.
(For a quicker recipe, skip the spices etc(add some more to the sauce), pan fry pressed
and cubed tofu until golden and use.)
3. Sauce: Heat a skillet over medium heat. Add oil. Once hot (not smoking) add the cayenne
and paprika and cook for a few seconds.
4. Add cumin and coriander and cook for a few seconds. it should be bubbly and you should
smell or sneeze the spices.
5. Add ginger, onion, chili and mix in. Add a good pinch of salt. Cook for a minute 2 until
the chili is golden
6. Add the pureed tomato, salt, and sugar and mix in. Cook until the tomato puree thickens.
7. Add cashew milk and bring to a just about a boil. Add the baked tofu and mix in. Simmer
for 6 to 8 mins to thicken and for the flavors to develop. Taste and adjust salt and sweet.
Remove from heat. Let it sit for another few mins for flavors to meld. Garnish with
cilantro and chili.
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8. The sauce thickens as it sits. Add 1/2 cup of water or non-dairy milk if needed when
reheating. Serve with flatbread or rice or add to a bowl.
Notes
Nutfree: Use 1 cup full fat coconut milk or other thick non dairy milk, or a mix of non dairy
cream and milk. You can also use other nuts such as macadamia and seeds such as pumpkin
seeds.
Oilfree: The spices getting fried in oil is what gives the dish its distinctive flavor. If omitting oil,
you want to carefully toast the spices on a dry hot skillet and then add some broth and onion and
continue to cook.
Soyfree: Use chickpeas or roasted veggies or chickpea tofu. Mix the chickpeas in the marinade
under Baked Tofu and cook for a few mins before adding tothe simmering sauce. Add the
marinade to veggies such as cauliflower, potato and bake.
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CHICKPEA POTATO SOUP IN INSTANT POT
Chickpea Potato Soup in Instant Pot. Creamy Potato Chickpea Spinach soup with Veggies.
Saucepan option. Vegan Gluten-free Soy-free Nut-free Oil-free Recipe.
Ingredients
 1/4 cup (62.5 g) water or broth
 1/2 cup (74.5 g) chopped tomato
 1/8 tsp (0.13 tsp) fennel seeds
 1/8 to 1/4 tsp (1/4 tsp) cinnamon
 1/2 tsp (0.5 tsp) thyme or use a tsp fresh rosemary
 1 large potato cubed small ( I use yukon gold or white,)
 3/4 cup (96 g) carrots
 1/2 cup (74.5 g) other veggies like peppers mushrooms, zucchini, broccoli
 1.25 cups (205.19 g) cooked chickpeas or 1 15 oz can chickpeas drained
 1/2 to 3/4 tsp salt
 1 cup (244 ml) non dairy milk such as coconut milk almond milk or cashew milk
 2 cups (2 to 3 oz) Spinach
 freshly ground black pepper for garnish , lemon juice (optional)
76
Instructions
1. Add broth in the Instant Pot on saute. Add onion and garlic cook until golden. Deglaze
with a tbsp of water in between if needed. (See Stove top Saucepan instructions in Recipe
note section below. )
2. Add the chopped tomato and mix. Add the spices and herbs and mix in.
3. Add veggies, chickpeas, salt, non dairy milk ** and water and mix.
4. Pressure cook for (manual, hi) 5 minutes, let the pressure release naturally.
5. Fold in spinach and saute for a minute. Add thick cashew cream for creamier soup and
mix in. Add black pepper and lemon juice. Taste and adjust salt and flavor. Serve with
crackers, garlic rolls or garlic bread.
Notes
Variations: Use other cooked beans or lentils of choice. If using kale, add it with the potatoes. If
using red lentils, use 1/3 cup dried.
Saucepan: Follow steps 1 to 3 in a saucepan over medium heat. Add 1.5 cups of water instead of
1 cup. Partially over and cook for 12 to 15 mins or until potatoes are tender. Add in the spinach
and continue to simmer for 2 mins.
**Note: Certain non dairy milks or brands tend to separate under pressure, so use all water or
broth and add some cashew cream in the end or blend up a portion of the soup to make a creamy
thick soup.
Or mix in 2 tsp flour into the milk and then add to the instant pot.
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VEGAN JAPANESE CURRY IN INSTANT POT (SAUCEPAN OPTION)
Vegan Japanese Curry made in Instant Pot Pressure cooker. Flavorful, Comforting, Vegetable
Rich Curry for Weekday Dinner. Saucepan Option. Vegan, nutfree Recipe. Can be glutenfree, ,
oilfreesoyfree
Ingredients
 4 cloves of garlic finely chopped, or 1 tbsp mined
 1 tbsp finely chopped ginger
 1 tbsp flour (use rice flour for glutenfree)
 2 to 3 tsp (2 to 3 tsp) garam masala or 1.5 to 2 Tbsp Japanese Curry powder (omit
turmeric if using)
 1 1/4 cup (160 g) chopped carrots
 1 large potato cubed
77
 15 oz (15 oz) can chickpeas drained, or 1.5 cups cooked
 2 tsp tomato paste or ketchup
 2 tsp vegan Worcestershire sauce or use soy(tamari for glutenfree) sauce or use coconut
aminos for soyfree
 3 tbsp applesauce or grated apple
 1/3 cup (48.33 g) peas
 scallions pickled radish, pickled ginger and rice for serving
Instructions
1. Put the Instant pot on Saute. Add oil, when the oil is hot, add onion and pinch of salt and
cook until translucent.
2. Add the garlic and ginger and mix in. Cook for half a minute.
3. Move the onions to the side. Add 1 tsp more oil to the pot, add the flour and mix into the
oil. Then mix with the onion, ginger, garlic and cook for half a minute stirring frequently
as the flour will tend to stick and burn if left too long. Add the spices and mix them in.
4. Add the veggies, chickpeas, sauces, salt and water. Mix really well to pick up the roasted
flour from the bottom, so that none of the flour is sticking. Cancel Saute
5. Close the lid (sealing). Pressure Cook for 6 to 7 minutes (manual hi). (a minute longer if
your veggies are chopped larger). Once the time is up. Click cancel and Let the pressure
release naturally.
6. Open the lid. Put the pot on saute, add the applesauce and peas and bring to a boil. Taste
and adjust salt, spice and flavor carefully. Add more spices to taste. Add some sweetener
and good dash of black pepper or pepper flakes for heat if needed. Serve with rice and
garnished with sesame seeds, pickled radish/ginger and scallions.
Notes
Saucepan: Follow step 1 to 4 in a saucepan over medium heat (Use 2.5 cups of water instead of
2). Partially cover and cook for 12 to 14 minutes. Check if the veggies are tender. Add in the
applesauce, peas and continue to simmer over medium-low heat for a few minutes. Taste and
adjust carefully.
Oil-free: Saute the onions in 1/4 cup veggie broth. Dry roast the flour on a separate skillet for 2
to 3 minutes, until fragrant. Add the flour later with the spices. You an also use starch as a
thickener.
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VEGAN THAI PEANUT SAUCE
Ingredients
 1/4 cup peanut butter
78
 1/4 cup water
 2 tbsp. soy sauce
 2 tbsp. lime juice
 2 cloves garlic (minced and crushed)
 2 tbsp. rice vinegar
Instructions
1. Gather the ingredients.
2. Combine peanut butter, water, soy sauce, lime juice, garlic, and rice vinegar in a saucepan
over low heat. (Mixture will become easy to combine as peanut butter melts.)
3. Continue stirring over low heat until ingredients are combined and the mixture is smooth
and creamy.
4. Enjoy!
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WILD RICE MUSHROOM SOUP VEGAN
Vegan Wild Rice Mushroom Soup made in a Pressure Cooker. Instant Pot Mushroom soup.
Creamy 1 Pot winter meal. Gluten-free Soy-free. Nutfree option
Ingredients
2 tsp oil
1/2 onion (chopped)
3 cloves of garlic (finely chopped)
1 jalapeño (finely chopped)
8 oz mushrooms (sliced - white or cremini or a mix with portobello, shittake)
1 cup wild rice blend or pure wild rice
1 tsp poultry seasoning (or Mrs. Dash seasoning)
1 tsp taco seasoning
1/2 tsp dried thyme
4 cups water (or veggie broth)
3/4 tsp salt (less or more, depending on taste)
1/2 cup salsa , or use finely chopped tomato
1/2 cup vegan cream cheese (or cashew cream)
pepper flakes/black pepper and fresh herbs for garnish
Instructions
79
Set your Instant Pot to sauté. Add the oil, when hot then add onion, garlic, jalapeño, mushrooms
and a good pinch of salt. Cook for 2 to 3 mins. (You can also add 1/4 cup white wine and cook
for a min)
Add the rice, spices, herbs, salt, water/broth and salsa**. Mix well. (At this point, you can also
add in some (1 cup) rehydrated soy curls or any vegan chicken substitutes if you like.) Close the
lid and cancel saute.
Pressure cook for 30 to 35 mins(hi pressure). Then let the pressure release naturally before
opening.
Open the lid and give it a good mix. Add vegan cream cheese or cashew cream. Set to sauté and
mix well. Let the mixture start to boil. Once it has heated through, taste and adjust the salt, flavor
and heat. At this point, you can also fold in some baby spinach or other baby greens and Add
more liquid if needed for soupier.
Switch off sauté and let sit for a min. Garnish with generous black pepper or pepper flakes. Serve
with garlic bread, crackers or other sides..
Notes
The soup is easily made nutfree with a soy based cream cheese or non dairy cream. For oil-free,
saute in 2 tbsp broth. Deglaze as needed.
Saucepan: Follow Step 1 in a large saucepan over medium heat for 4 to 5 mins. Remove half of
the mushrooms. Add rice, spices, salt, salsa, 5 cups broth and mix well. Partially cover and cook
for 50 to 55 minutes or until rice is tender. Add in the mushrooms and vegan cream cheese and
Variations:
**Omit salsa and taco seasoning and add some sage, thyme and parsley for italian profile rice
mushroom soup.
Add some carrots and celery with the onion.
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CHICKPEA POTATO SOUP IN INSTANT POT
Chickpea Potato Soup in Instant Pot. Creamy Potato Chickpea Spinach soup with Veggies.
Saucepan option. Vegan Gluten-free Soy-free Nut-free Oil-free Recipe.
Ingredients
 1/4 cup (62.5 g) water or broth
 1/2 cup (74.5 g) chopped tomato
 1/8 tsp (0.13 tsp) fennel seeds
80
 1/8 to 1/4 tsp (1/4 tsp) cinnamon
 1/2 tsp (0.5 tsp) thyme or use a tsp fresh rosemary
 1 large potato cubed small ( I use yukon gold or white,)
 3/4 cup (96 g) carrots
 1/2 cup (74.5 g) other veggies like peppers mushrooms, zucchini, broccoli
 1.25 cups (205.19 g) cooked chickpeas or 1 15 oz can chickpeas drained
 1 cup (244 ml) non dairy milk such as coconut milk almond milk or cashew milk
 2 cups (2 to 3 oz) Spinach
 freshly ground black pepper for garnish , lemon juice (optional)
Instructions
1. Add broth in the Instant Pot on saute. Add onion and garlic cook until golden. Deglaze
with a tbsp of water in between if needed. (See Stove top Saucepan instructions in Recipe
note section below. )
2. Add the chopped tomato and mix. Add the spices and herbs and mix in.
3. Add veggies, chickpeas, salt, non dairy milk ** and water and mix.
4. Pressure cook for (manual, hi) 5 minutes, let the pressure release naturally.
5. Fold in spinach and saute for a minute. Add thick cashew cream for creamier soup and
mix in. Add black pepper and lemon juice. Taste and adjust salt and flavor. Serve with
crackers, garlic rolls or garlic bread.
Notes
Variations: Use other cooked beans or lentils of choice. If using kale, add it with the potatoes. If
using red lentils, use 1/3 cup dried.
Saucepan: Follow steps 1 to 3 in a saucepan over medium heat. Add 1.5 cups of water instead of
1 cup. Partially over and cook for 12 to 15 mins or until potatoes are tender. Add in the spinach
and continue to simmer for 2 mins.
**Note: Certain non dairy milks or brands tend to separate under pressure, so use all water or
broth and add some cashew cream in the end or blend up a portion of the soup to make a creamy
thick soup.
Or mix in 2 tsp flour into the milk and then add to the instant pot.
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POT VEGAN CHILI - OIL-FREE KIDNEY BEAN
RED LENTIL CHILI
Instant Pot Vegan Chili - Oil-free Kidney Bean Red Lentil Chili. Easy Flavorful Pressure Cooker
Vegetarian Chili. Vegan Glutenfree Nutfree Soyfree Recipe. Saucepan Option
Ingredients
 1/4 cup (62.5 ml) water or broth
 1 jalapeno or 1/4 cup chopped green bell pepper
 1 cup (101 g) chopped celery
 1/2 (0.5 ) red bell pepper or green bell pepper chopped
 15 oz can kidney beans or 1.5 cups cooked , or use black beans
 1/2 cup (96 g) dry red lentils quick cooking lentils (masoor dal)
 2 tsp ground cumin or a combination of cumin and coriander
 1 to 2 tsp (NaN tsp) paprika I use a combination of smoked paprika and sweet
 1 tsp oregano
 1/2 tsp (0.5 tsp) chipotle chili flakes or powder or ancho chili powder
 1 to 2 tsp (NaN tsp) chili powder blend chili blend not pure chili powder, optional
 1/2 tsp (0.5 tsp) each garlic powder and onion powder
 1 bay leaf optional
 28 oz diced tomato with juices
 1 to 2 tbsp (NaN tbsp) tomato paste
 3/4 tsp (0.75 tsp) salt (less if using salted broth and beans)
 1.5 cups (13.23 oz) water or veggie broth
 (NaN ) lemon juice to taste , cayenne or black pepper for heat
 1/4 cup (4 g) cilantro
 (NaN ) avocado , hot sauce, vegan sour cream, chopped onion, tortilla strips, other
toppings
Instructions
1. Add water or broth to the instant Pot on Saute when hot. Add onion, garlic and jalapeno.
Cook for 2 minutes. Stir frequently. Add another tbsp water to deglaze if needed.
2. Add the veggies and a good dash of salt and mix. Cook for another 2 minutes. (At this
point you can add the tomatoes and cook them until tender for 3 to 4 mins, stirring
occasionally. This adds a deeper flavor profile or follow next step for quicker).
3. Add the kidney beans, red lentils, spices, tomato, tomato paste, salt and water and give it
a good mix to pick up any stuck bits. (You can also add other cooked beans at this point.
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Add some corn, veggies, 1/4 cup coarsely chopped walnuts for texture for variation). Add
1/2 cup more water for thinner consistency or if tomatoes werent as juicy..
4. Close the lid and pressure cook for 8 to 9 minutes (Manual/Pressure Cook, high
pressure). Let the pressure release naturally. Mix in 1 to 2 tsp lemon juice and half of the
cilantro.
5. Taste and adjust salt, heat and flavor and add more if needed. Serve hot garnished with
chopped onion, jalapeno, cilantro, avocado, hot sauce. See Saucepan instructions in Notes
Notes
For variation: Add a pinch of cinnamon and all spice with the spices.
Use a 1/3 cup red lentils and add a can of black beans for more beany chili.
Saucepan: Follow steps 1 and 2 in a large saucepan over medium heat. Add tomatoes, spices and
tomato paste and cook until tender, mash the larger pieces. Add beans, lentils, salt, 2 cups
water/broth, mix well. Partially cover and cook for 25 to 30 minutes.
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CAJUN TOFU BOWL WITH CILANTRO LIME RICE
Cajun Tofu with Cilantro Lime Rice. Baked Cajun Spiced Tofu, over greens, cilantro lime rice,
and tomatoes. Easy Spicy Bowl. Vegan Gluten-free Nut-free Recipe. Use Chickpea tofu to make
soy-free.
Ingredients
Cajun Tofu:
 12 to 14 oz firm tofu
 1.5 to 2 tbsp cajun spice blend , see note
 2 tsp olive oil
Cilantro Lime Rice:
 1 cup (185 g) long grain rice or basmati rice
 1/2 tsp (0.5 tsp) oil
 2 cups water
 1 tbsp or more lime juice
 1/4 cup (4 g) packed finely chopped cilantro
Bowl Ingredients:
 crunchy greens,
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 chopped tomato or cucumber, lime juice
Instructions
1. Press the tofu (wrap in paper towel, then kitchen towel and place a couple of heavy books
on it for 15 minutes or use a tofu press). Then slice into 1/4 inch thick slices. Preheat the
oven to 350 degrees F.
2. Mix the cajun spices with lime juice, olive oil and salt to make a paste. Rub the cajun
paste on the tofu and let it chill for at least 15 mins (to an hour) to pick up the flavor. *
See Note.. Alternatively, toss the tofu (in cubes form) in olive oil, then toss in dry cajun
spice blend + salt. (Drizzle lime juice later after baking).
3. Bake the Tofu at 350 degrees for 30 to 35 minutes. Cool for a few minutes, then slice
and serve.
4. Meanwhile, make the cilantro lime rice: Wash and soak the rice for atleast 15 minutes. (I
usually do this along with tofu pressing, so the rice and tofu are ready around the same
time).
5. Drain the rice and add to the saucepan. Add salt, water, and oil if using and mix in. You
can also add in a bay leaf.
6. Reduce heat to medium-low and cook covered for 18 to 20 minutes. Fluff the rice, mix in
lime juice and half the cilantro. Taste and adjust carefully. Cover and let sit for 2 minutes.
Garnish with more cilantro when serving.
7. Assemble crunchy greens or lettuce cilantro lime rice, sliced tofu, chopped tomato and a
good drizzle of lime or lemon, salt and freshly ground pepper. Serve as a bowl or fill up
warm tortillas for great tacos.
Notes
* Add a tbsp of flour or cornstarch and a few drops of water to make the cajun paste. This will
dilute the spice a bit.
Cajun Spice Blend: Mix 2 tsp paprika (sweet + smoked), 1/4 tsp cayenne, 1/2 tsp freshly
ground black pepper, 1/2 tsp red pepper flakes, 1/2 tsp dried thyme, 1 tsp dried oregano, 1 tsp
garlic powder, 1/4 tsp onion powder, 1/3 tsp salt.
To make this Soy-free: Use chickpea tofu, chickpeas/beans or hearty vegetables as cauliflower,
eggplant, sweet potato, zucchini. Toss in cajun spice blend + lime + oil and roast them until
tender and use those in the bowl instead of tofu.
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PEANUT BUTTER ROASTED CAULIFLOWER
AND CARROT SALAD BOWL
Peanut Butter Cauliflower Bowl with Roasted Carrots. Cauliflower tossed in peanut butter sauce
and roasted, carrots tossed in hot sauce and roasted. Vegan Recipe, Gluten-free option.
Ingredients
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For the Peanut Sauce:
 1/2 cup (129 g) peanut butter , use sunbutter to make it nutfree
 1.5 tbsp lime juice
 1.5 tbsp soy sauce , use tamari to make gluten-free
 2 tbsp maple or sugar
 1 tsp vinegar
 2 tsp hot sauce or sriracha or sambal oelek , to taste
 1 inch ginger
 1 clove of garlic
 generous pinches of salt and black pepper , and 1/4 tsp pepper flakes (optional)
 1 to 3 tbsp (2 to 3 tbsp) flour , use rice flour for gluten-free
 1 small or half a head medium cauliflower chopped into small florets
For the Carrots:
 1 tsp hot sauce or sriracha
 a pinch of salt
 4 or 5 carrots sliced
Bowl:
 Greens, lettuce, or kale
 crunchy veggies like peppers, cabbage
Instructions
1. Preheat oven to 425 degrees F. Line a large baking sheet with parchment.
2. Blend everything under peanut sauce. Taste and adjust flavor. Keep a quarter of the sauce
for drizzling, transfer the rest to a large bowl. Add flour to the bowl to thicken the sauce
so that it sticks to the veggies during baking.
3. Take cauliflower florets one at a time, dip in peanut sauce and place floret on the lined
baking sheet. Tap to remove excess sauce before placing. Some sauce might be left in the
bowl, use as dressing later.
4. Toss carrots with the ingredients under carrots and mix in. Spread on the sheet.
5. Bake for 15 minutes, then reduce temperature to 400 degrees F and bake for another 10 to
15 minutes or until cauliflower is tender
6. Prepare the bowls with lettuce or greens of choice. Add some bell pepper and apple or
pear. Add the cauliflower and carrots, dress generously with the peanut butter sauce,
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some pepper flakes and scallions or basil. Serve with cooked grains like quinoa/rice, or
spiced chickpeas for a hearty meal.
Notes
Variations: Add some pressed tofu, broccoli or tempeh to the sauce and bake with the
cauliflower
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CHICKPEAS TURMERIC CAULIFLOWER RICE
BLACK PEPPER HUMMUS BOWL
Turmeric Cauliflower Rice, Spiced Chickpeas or lentils, Black pepper hummus and Greens
bowl. Amazing Flavors for any meal. Ready within 25 minutes. Vegan Gluten-free Grain-free
Soy-free Recipe
Ingredients
Turmeric Cauliflower Rice:
 1 small head of cauliflower chopped into florets
 1 tsp oil
 1/2 (0.5 ) small onion finely chopped
 1 tsp turmeric
 a dash of cayenne
 a generous dash of lemon or lime juice
Spiced Chickpeas and carrots
 15 oz (425.24 g) can chickpeas drained or 1.5 cups cooked chickpeas or use lentils
 1/2 tsp (0.5 tsp) oil
 1 tsp coriander
 salt to taste depends on if the chickpeas are salted
 1/4 to 1/2 tsp cayenne
Black Pepper Hummus
 15 oz (425.24 g) can chickpeas drain, reserve water
 1 tbsp tahini
 2 tsp extra virgin olive oil
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 2 to 3 cloves of roasted garlic
 1 to 2 tbsp lemon juice
 1/2 tsp (0.5 tsp) or more freshly ground or crushed black pepper divided
Instructions
1. Make the Cauliflower Rice:
a. Grate the cauliflower or process in a food processor for a few seconds. I use a food
processor.
b. Heat oil in a skillet over medium heat. Add onions and a pinch of salt and cook until
translucent.
c. Add turmeric and mix in for a few seconds.
d. Add the riced cauliflower, salt and cayenne and mix in. Cover and cook for 4 to 6
minutes. The cauliflower will steam and cook through. Add a good dash of lemon and
fluff the mixture. Taste and adjust salt, lemon, heat. Cover and let sit for another
minute or so before serving.
2. Make the spiced chickpeas + carrots:
a. Heat oil in a skillet over medium heat. Add the chickpeas and spices and toss to coat.
Cook for a minute. Add carrots and 2 tbsp water. Cover and cook for 5 to 7 minutes
or until carrots are cooked al dente. Add a dash of lemon if needed.
3. Make the hummus:
a. Blend or process all the ingredients and 1/4 tsp black pepper until smooth. Add some
reserved aquafaba(liquid from the can of chickpeas) if needed. Add aquafaba or water
to half the batch to make thinner dressing like consistency. Taste and adjust salt, tang
(lemon). Fold in the rest of the black pepper and use. Can be made ahead. Or use
premade hummus and mix in black pepper to taste.
4. Assemble:
a. Add a layer of baby spinach or other baby greens or lettuce to each bowl
b. Add a good helping of the spiced chickpeas, turmeric cauliflower rice and hummus.
Drizzle thinned hummus and/or lemon juice all over. Garnish with black pepper and
cilantro. Add other chopped veggies like tomatoes, cucumber etc, or add some
warmed pita. Serve.
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TURMERIC LENTIL FRITTERS TOMATO BOWL
WITH TAHINI DILL SAUCE
Turmeric Lentil Fritters Tomato Greens Bowl with Tahini Dill Sauce. Baked Seedy Golden
Lentil fritters with greens, tomatoes and a tahini sauce make an easy Lunch bowl.
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Vegan Nut-free Soy-free Recipe. Easily Glutenfree. Makes 16 to 18 fritters
Ingredients
Seedy Lentil Fritters:
 1 tsp oil
 1/2 cup (80 g) onion
 1/2 tsp (0.5 tsp) ground coriander
 1 tsp turmeric
 1/3 tsp (0.33 tsp) ground cardamom
 1/2 cup (90 g) red lentils masoor dal, washed and drained
 1.5 cups (375 ml) water
 1 tbsp parsley or 1 tsp dried
 1/2 cup (15 g) packed chopped spinach
 1 tbsp chia seeds
 1 tbsp flax seed meal or more chia seeds
 1 tbsp toasted sesame seeds
 1/4 cup breadcrumbs or use flour, glutenfree breadcrumbs or flour for gf
Tahini Dill Sauce:
 1/4 cup (60 g) tahini
 1/2 tsp (0.5 tsp) dried dill
Bowl
 Greens or lettuce
 Chopped tomatoes & cucumbers
Instructions
1. Heat oil in a saucepan over medium heat. Add onion, garlic and a pinch of salt. Cook
until translucent. 4 to 5 mins. Stir occasionally.
2. Add all the spices and drained lentils. mix and cook for a minute.
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3. Add salt and water and cook for 11 minutes partially covered. Uncover, fold in spinach
and parlsey and cook for 3 to 4 minutes or until the lentils are cooked and all the liquid is
absorbed. The mixture will be soft. Taste and adjust salt and heat.
4. Add chia seeds, flax seeds sesame or hemp seeds and mix in. Chill the lentil mixture for
half an hour.
5. Preheat the oven to 425 deg F / 220ºc. Mix in 1/4 cup breadcrumbs in the lentil mixture.
If it is too sticky, add some flour. The mixture will be soft but should get easily shaped
into soft balls without too much sticking or squishing.
6. Use a cookie scoop to scoop the lentil mixture onto parchment lined baking sheet. Spray
oil on the balls. I usually sprinkle some sesame seeds on the fritters. Bake for 20 minutes.
7. Blend everything under tahini sauce. Taste and adjust salt and tang (lemon). For a
garlicky dressing mix in 1/4 tsp garlic powder.
8. Assemble the bowl with greens, juicy tomatoes or cucumbers, and as many Lentil fritters
as you like. Drizzle dressing generously.
Notes
Use gluten-free breadcrumbs or coarsely ground oats to make these gluten-free.
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PEANUT SAUCE FRIED RICE WITH TOFU,
CARROTS, RED BELL PEPPER, CABBAGE
Easy One Pot Peanut Sauce Fried Rice with Tofu, Carrots, red bell pepper, Cabbage. Use cooked
chickpeas or more veggies to make soy-free. Vegan Gluten-free Recipe.
Ingredients
For the peanut sauce:
 3 to 4 tbsp smooth peanut butter or almond butter I usually use almond butter
 1 inch piece of fresh ginger coarsely chopped
 2 tsp soy sauce or use coconut aminos to make soy-free
 1 to 2 tsp lime juice
 zest of ½ a kaffir lime or regular lime
 2 tbsp chopped cilantro
 2 to 3 teaspoons Sriracha sauce or asian chili sauce to taste
 ¼ tsp (0.25 tsp) or more cayenne
 ¼ tsp (0.25 tsp) salt
 1 Tbsp or more sugar or other sweetener
 ½ tsp (0.5 tsp) sesame oil
 1/4 cup (56.5 ml) or more coconut milk or other non dairy milk
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For the Fried Rice:
 2 tsp oil
 1/2 (0.5 ) red onion thinly sliced
 1/2 (0.5 ) red pepper thinly sliced
 7 oz (198.45 g) Tofu pressed and cubed or use more veggies or cooked chickpeas
 3/4 cup (52.5 g) loosely packed chopped cabbage or other veggies like broccoli
o cups (395 g) cooked rice or other grains of choice I usually use half brown and
half white rice
 salt to taste
 red pepper flakes or cayenne as needed
 lime or lemon juice to taste
 1/4 cup (4 g) loosely packed chopped cilantro for garnish
Instructions
5. Blend all the ingredients under peanut sauce until smooth. Taste and adjust spice, salt,
sweet. Keep aside.
6. In a skillet, heat oil over medium high heat. When the oil is hot, add the onions and a
pinch of salt. Toss and cook for 2 to 3 minutes.
7. Add the garlic, carrots and bell pepper. Toss well and cook for 2 minutes.
8. Add the Tofu and cabbage, toss well and cook for 2 to 3 minutes.
9. Add the peanut sauce and mix well. Reduce heat to medium. Cover and cook for 2 to 3
minutes or until the sauce starts to bubble.
10. Add in the cooked rice and salt. Mix well. Taste and adjust salt and spice. Add cayenne
or red pepper flakes to taste. If the rice feels too dry, sprinkle in some non dairy milk and
mix well. Cover and cook for a minute. Let the rice sit covered for another few minutes.
11. Add a good dash of lemon or lime juice. Garnish with cilantro and red pepper flakes or
cayenne. Serve hot.
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VEGGIE SPRING ROLLS FRIED RICE
1 Pot, 30 Minute Veggie Spring Rolls Fried Rice! Fridge clean up fried rice with cabbage,
carrots, bell pepper, with rice or other cooked grains for a quick weeknight meal. Vegan Gluten-
free Nut-free Recipe
Ingredients
 1 tsp oil
 1 small onion thinly sliced
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 1 bell pepper thinly sliced
 2 cups (140 g) packed sliced cabbage
 3 tbsp low sodium soy sauce or tamari to make gluten-free
 1 tsp sugar , 1/2 to 1 tsp to preference
 1 tsp vinegar , rice or white vinegar
 1/4 tsp (0.25 tsp) ginger powder
 1/8 tsp (0.13 tsp) or more white pepper
o to 3 cups (400 - 480 g) cooked and cooled rice
 scallions or cilantro for garnish
Instructions
1. Heat oil in a saucepan over medium heat. Add the onion and garlic and cook until
translucent. Add carrots and peppers and cook for 2 minutes. Add in the cabbage, 1/4 tsp
salt and a good dash of black pepper and cover and cook for 2- 3 minutes.
2. Add the sesame oil, sauces, and spices and mix in. Cook for a minute. Test the veggies
for doneness to preference and cook longer if needed. (depends on the pan and stove etc)
3. Mix in the rice, salt (depending on if the rice was already salted), and mix in. Cover and
cook for 2 minutes. Fluff again, taste and adjust salt , heat and flavor adding more soy
sauce and white pepper if needed. Add some red pepper flakes for heat if needed. Cover
and let it sit for another 2 minutes before serving. Add some toasted wonton wrappers as
garnish if you wish!
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TOFU AND BROWN RICE NOODLES IN HOISIN SAUCE
Tofu and Brown Rice Noodles in Vegan Hoisin Sauce. Hoisin Noodles Veggie Stir fry. Use
more veggies to make tofu-free. Vegan Hoisin Sauce Recipe. Gluten-free, can be nut-fre
Ingredients
Hoisin Marinade Sauce
 2 to 3 tbsp soy sauce use tamari for gluten-free
 2 tbsp water
 1 Tbsp rice vinegar
 1 tsp lime juice
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 1 tbsp peanut butter or almond butter
 1.5 Tbsp maple syrup
 1 tsp sugar
 1.5 Tbsp minced ginger
 1/2 to 1 hot green or red chili pepper finely chopped
 red pepper flakes to taste
 10 oz (283.5 g) firm Tofu cubed ( 3/4 of the 14 oz slab)
For the veggies and noodles:
 6 oz (170.1 g) brown rice noodles I use pad thai noodles
 1 cup (91 g) chopped broccoli heaped
 1 tsp oil
 1/2 cup (64 g) thinly sliced carrots
 2 tbsp chopped peanuts or cashews optional
 1/2 cup (91 g) Other veggies of choice
 salt and pepper flakes to taste
Instructions
1. Wrap the Tofu in paper towels then kitchen towel and press with a heavy weight for 5
mins to remove excess water. Then slice into small cubes or rectangles. Mix everything
under marinade until the mixture is smooth. It will take a minute for the nut butter to mix
in. Add Tofu to the marinade, toss to coat and let it sit for atleast 10 minutes.
2. Meanwhile, Prep the noodles accordingly to package instruction ( Bring apot of water to
a boil, add noodles and cook for 4 minutes for brown rice pad thai noodles). You can
blanch the broccoli with the boiling noodles by adding the broccoli in the last 3 minutes
of cooking. Or blanch separately for 2 minutes.
3. In a skillet, add oil and heat over medium heat.
4. Add the marinating tofu along with the marinade. Cover and cook for 5 minutes.
5. Uncover, move the tofu around and cook for another minute or 2 until the sauce thickens
and forms a light glaze over the tofu. Remove half of the tofu and set aside.
6. Add the carrots and nuts to the sauce skillet and mix well. Cook for a minute. Add the
noodles and broccoli and toss to mix in the sauce. Taste and adjust salt and spice. Add a
good dash of salt and mix in. Add red pepper flakes if needed. Cover and cook for a
minute. Add the reserved tofu back to the noodles. Do not toss. Take off heat. Let it sit
covered for another 1 to 2 minutes before serving.
Notes
 If using store bought hoisin sauce, use 3 to 4 tbsp sauce + 2 tbsp water.
 Add 1/2 tsp molasses to the marinade for deeper flavor.
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VEGAN THAI BASIL FRIED RICE
Vegan Thai Basil fried rice with veggies, marinated Tempeh and thai basil. How to make Thai
Basil fried Rice. Vegan Gluten-free Recipe. Khao Pad Bai Kraprow. Ready in 30 mins. Serves 2
Ingredients
For the sauce marinade:
 2 to 3 Tbsp low sodium tamari or soy sauce
 1 Tbsp water
 1 Tbsp or more sugar
 2 Tbsp pineapple juice or orange juice
 1 tsp rice vinegar
 1 Tbsp vegan oyster sauce optional
 1 tsp molasses
 8 oz (226.8 g) Tempeh cubed to 1/2 inch cubes or use Tofu
For the Fried Rice:
 2 tsp oil
 1 to 2 hot green or red chilies finely chopped
 1/2 (0.5 ) red bell pepper thinly sliced
 1/4 cup (32 g) thinly sliced carrots
 1/2 cup (62 g) other veggies like sliced zucchini mushrooms, broccoli etc
 1/2 cup (50 g) chopped green onions divided
 1/2 cup (12 g) thai basil leaves I chop these up for more flavor
 2 cups (316 g) or more cooked rice I use basmati
 salt and black pepper to taste
 black pepper or red pepper flakes for garnish
Instructions
1. If using Tempeh, steam the tempeh for 11 to 12 minutes. Drain. (optional)
2. Mix all the sauce ingredients in a bowl. Add tempeh or tofu to marinate. (marinate for
atleast 15 minutes).
3. In a skillet, heat oil over medium high heat. When the oil is hot, add garlic and chilies
and cook for a minute or until just turning golden. Add the bell pepper and mix in. Add
onions, zucchini, carrots and other veggies. Cook for 2 minutes.
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4. Add the sauce with the tempeh. Cover and cook for 2 to 3 minutes or until the sauce
thickens slightly. Add half of the green onions and basil and mix in. Cook for a minute.
5. Add in the rice, black pepper to taste and toss well. Cover and cook for 1-2 minutes. Add
more soy sauce if needed and mix in. Taste and adjust salt and spice. Add salt if needed.
Garnish with black pepper or red pepper flakes and green onion or cilantro. Serve hot!
Notes
Variation: You can brown the tempeh or tofu at Step 3 with the bell pepper. Remove the tempeh
from the marinade and add to the skillet with the veggies. Cook until golden on the edges and
proceed to the next step to add the sauce.Sauce variation: Add a tsp of mushroom flavored dark
soy sauce or plain thick dark soy sauce to the marinade. Add shredded sea weed (like wakame)
for a fish-y flavor profile.
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VEGAN VEGETABLE LO MEIN WITH SOBA NOODLES
Easy Vegan Vegetable Lo Mein with Soba Noodles. Ready in 20 minutes. Clean out the fridge
Spicy Veggie Lo Mein Recipe with Soba Wheat Noodles. Use any noodles of choice. Vegan
Nut-free Recipe. Easily made gluten-free with buckwheat or other gf noodles.
Ingredients
 6 to 8 oz (170 to 225 g) vegan soba noodles or Brown rice Pad thai noodles or other
similar noodles or pasta
Sauce:
 3 tbsp soy sauce use certified gf if needed
 1 to 2 tsp sesame oil
 1 tsp sugar
 1 tbsp minced ginger
Veggies:
 1/2 (0.5 ) small onion thinly sliced
 1 green chile thinly sliced
 2 to 3 cups (300 to 450 g) of veggies like sliced bell pepper, mushrooms, broccoli, snow
peas, julienned carrots, chopped spinach or chard etc.
 salt, black pepper, red pepper flakes to taste
Instructions
1. Cook the noodles according to instructions. Bring a pot of water to a boil. Add the
noodles and cook for the time mentioned on the package.
2. In a bowl combine the soy sauce, sesame oil, sugar and ginger. Mix well and set aside.
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3. Heat oil in a large skillet over medium heat. Add onions, garlic, chile, bell peppers and
mushrooms and cook for 4 minutes. Stir occasionally.
4. Add the broccoli and other veggies if using and a dash of salt and black pepper and cook
for another 3 to 4 minutes or until mushrooms are golden brown.
5. Add the sauce, cooked noodles to the skillet and mix in. Adjust heat if needed. I usually
add a sprinkle of pepper flakes or sriracha and a good dash of freshly ground black
pepper. Serve.
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QUICK & EASY VEGAN COTTAGE CHEESE
Ingredients
 1 300g block soft or silken tofu (about 1 1/3 cups)
 1 tablespoon nutritional yeast
 1 teaspoon apple cider vinegar
 1 teaspoon lemon juice
 1/2 of a 420g block firm tofu (210g or about 1 1/2 cups)crumbled
Instructions
1. Add the soft or silken tofu to a blender along with the nutritional yeast, apple cider
vinegar, lemon juice, and salt. Mix until everything is completely smooth, stopping to
scrape the sides as needed.
2. Pour the soft tofu mixture into a medium bowl. Crumble the firm tofu into the silken tofu
mixture. Mix to combine.
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VEGAN PUMPKIN SPICE OATMEAL
Ingredients
 1 cup non-dairy milk (plus more for serving)
 2/3 cup large flake rolled oats
 1/3 cup pumpkin puree (not pumpkin pie filling)
 1/4 cup dates , pitted and chopped
 1/2 teaspoon vanilla extract
 1/2 teaspoon pumpkin pie spice
 1 tablespoon maple syrup (optional)
Instructions
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1. Add everything except for the maple syrup and pecans to a pot and put over medium
heat. Stir and cook for about 5 minutes until the oatmeal has thickened and most of the
liquid is absorbed.
2. You can enjoy as is, or splash on a little extra non-dairy milk, a drizzle of maple syrup,
and a sprinkle of pecans. Bon appetegan!
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VEGAN BANANA BREAD OATMEAL
Ingredients
 2 very ripe bananas, one mashed and one sliced
 1 cup water
 2/3 cup large flake rolled oats
 2 tablespoon dates, chopped
 1/4 teaspoon vanilla extract
 1/4 teaspoon cinnamon
 2 tablespoons vegan chocolate chips (optional, but yum!)
 2 tablespoons chopped walnuts
 non-dairy milk for serving
Instructions
1. Add the mashed banana, water, oats, dates, vanilla, and cinnamon to a small pot over
medium heat. Bring to a simmer and cook for about 5 minutes, giving a stir every now
and then until the oats are tender and most of the water is absorbed.
2. Divide among 2 bowls and top with the banana slices, chocolate chips, walnuts, and a
drizzle of non-dairy milk.
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VEGAN NO BAKE PEANUT BUTTER ENERGY BITES
Ingredients
 1 c whole grain gluten free rolled oats
 1/2-3/4 c natural, unsweetened peanut butter
 8-12 medjool dates
Instructions
1. In a food processor, combine all the ingredients and process until totally mixed, about 5
minutes.
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2. Depending on how moist the dates are and the type of peanut butter you use, the mixture
may still seem too dry and crumbly to roll. If so, add some more peanut butter and blend
again.
3. Scoop out the mixture and roll into energy bites, whatever size you prefer! I rolled this
amount into 10 bites.
4. Store in the refrigerator.
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LEMON CREAM PASTA SAUCE (VEGAN & OIL-FREE)
Ingredients
 12 ounces Barilla gluten-free spaghetti (or your favorite pasta shape)
 1 cup raw cashews (see notes)
 1 cup water
 1 lemon zest and juice (about 3 Tablespoons)
 salt to taste
 fresh parsley for garnish
Instructions
1. Prepare the pasta according to the package directions. Drain and return to the pot.
2. Meanwhile, zest and juice the lemon.
3. In a high-speed blender, combine the cashews, water, lemon juice, and salt. Blend until
very smooth.
4. Pour the sauce from the blender over the cooked pasta. Toss well so every strand is
coated.
5. Divide among four bowls. Garnish each serving with lemon zest and parsley and enjoy
immediately.
Notes
If you don't have a high-speed blender, soak the raw cashews in a bowl of hot water for 30
minutes to soften.
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CREAMY LEMON PEPPER CHICKPEAS
Ingredients
 1 tablespoon olive oil
 1/2 yellow onion, chopped
 1 tablespoon all-purpose flour, (gluten-free if preferred)
 1 cup vegetable broth
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 1 lemon zested
 2 tablespoons lemon juice
 1/4 teaspoon pepper
 1, 19oz can chickpeas (about 2 cups), drained and rinsed
 1/4 cup full-fat coconut milk
 small handful cilantro or parsley, chopped
Instructions
1. Heat the olive oil in a skillet over medium-high heat. When hot add the onions and garlic
and sauté until the onion turns translucent and begins to brown, about 5 minutes.
2. Sprinkle in the flour and stir and cook for an additional 30 seconds to heat up the
flour. Now add the vegetable broth, lemon juice, lemon zest, salt, and pepper. Stir and
scrape the bottom of the pan to remove on any stuck on bits. Stir in the chickpeas and
bring to a simmer. Cook for another 5 to 10 minutes until the sauce has thickened.
3. Stir in the coconut milk. If you find your sauce a little too thick, you can add more broth
to thin, and if you find your sauce a little too thin, just cook down a bit more. Garnish
with cilantro or parsley and serve hot.
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HUMMUS AND AVOCADO TOAST
Ingredients
Hummus And Avocado Toast
 2 Pieces of seeded multi-grain bread, toasted (or bread of choice)
 6 Tablespoons Ultimate Hummus, divided
 1 ripe avocado
 tomato slices
Season To Taste With:
 Himalayan pink salt
 Fresh ground black pepper
 Cayenne pepper, optional
Instructions
1. Toast your bread to desired brownness. I like my toast slightly darker, so I set the toaster
to medium/dark.
2. Once the toast is done, let it cool a few minutes.
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3. Place about 3 Tablespoons Ultimate Hummus on each piece of toast. I like a little heat, so
at this point I'll sprinkle cayenne on the hummus, but it's completely optional.
4. Top each piece of toast with half an avocado cut into chunky slices.
5. Finish with tomato slices and season with salt and pepper.
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SMOKY VEGAN BEANS ON TOAST
Ingredients
 1 tablespoons olive oil
 1 19 oz can navy beans (about 2 cups), drained and rinsed
 1/3 cup sun-dried tomatoes (in oil or dried), chopped
 1/4 cup tomato paste
 1/4 cup ketchup
 1/4 cup water
 1 tablespoon molasses
 2 teaspoons soy sauce
 1/4 teaspoon liquid smoke
 4 slices bread (I used sour dough), toasted
Instructions
1. Heat the olive oil in a skillet over medium-high heat. When hot add in the onions and
garlic and sauté until the onion turns translucent and begins to brown, about 5 minutes.
2. Now add all of the remaining ingredients (except for the bread) and stir to combine.
Bring to a simmer and cook for about 5 minutes until everything is heated through.
3. To serve, spoon the hot beans over toast.
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LEMON ONE POT PASTA
This vegan Lemon One Pot Pasta is so easy to make and is ready in about 15 minutes. Leeks,
peas, spinach, and chickpeas are added to round out this healthy meal!
Ingredients
 8 oz spaghetti (not gluten-free)*
 2.25 cups vegetable broth
 2 leeks (lower, lighter part only) chopped
 1 cup chickpeas drained and rinsed
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 juice of 1-1.5 lemons (start with one and then add more at the end)
o tbsp nutritional yeast
 1/2 tbsp garlic powder
 1/2 tbsp onion powder
 1 tsp Dijon mustard
 1/2 cup frozen peas
 1 large handful spinach
Toppings
 Vegan Parmesan
Instructions
1. Add all ingredients except peas and spinach to large saute pan or pot and bring to a boil. I
use a saute pan so that the spaghetti fits across the bottom.
2. Turn down heat to medium and cook until pasta is almost done to your liking (about 10
mins), stirring occasionally.
3. Add in peas and spinach and cook for a few minutes until peas are heated through and
pasta is at the perfect consistency for you (some people like pasta more al dente than
others).
4. Top with my Vegan Parmesan and enjoy!
Recipe Notes
*I have not tried this with gluten-free pasta yet but some of my readers have (with different
results). One reader said her pasta came out too mushy while another reader tried it with 3
different gluten-free pastas (Barilla, San Remo, and PastaZara) and they all came out perfectly
fine.
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10 MINUTE THAI PEANUT BUTTER & PUMPKIN SOUP
Ingredients
 2 tablespoons Thai red curry paste
 1 L vegetable broth (4 cups)
 1 796ml can pumpkin purée (3 1/2 Cups)
 1/4 cup natural peanut butter
 1 cup coconut milk
 2 tablespoons soy sauce (or to taste)
 2 tablespoons agave or maple syrup
 2 tablespoons Sriracha (optional)
 Lime, cilantro, coconut milk, or more Sriracha for garnish
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Instructions
1. Heat a big pot over medium-high heat. Add the Thai red curry paste, and stir or whisk as
it’s heating up. After about 1 minute it will to stick to the pan and become fragrant.
2. Then add all of the remaining ingredients: vegetable broth, pumpkin, peanut butter,
coconut milk, soy sauce, agave, and sriracha. Whisk well to combine. Cook until it's
completely heated through.
3. Garnish with a wedge of lime, some cilantro, sriracha, a drizzel of coconut milk, or enjoy
just as it is.
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SUPER SIMPLE VEGAN BURRITO BOWL
Ingredients
 1 15 oz can black beans
 8 oz frozen corn kernels
 2 cups instant brown rice
 12 oz jar Salsa (I like Trader Joe's Salsa Authentica, but use your favorite)
 1 red bell pepper (diced)
 handful cilantro (chopped)
Creamy Avocado Dressing
 1 ripe avocado (smashed)
 1/3 cup vegan sour cream
 1 tsp cumin
 1/2 tsp chili powder
 2-3 tbsp non dairy milk to thin (if neccesary)
Instructions
For the Creamy Avocado Dressing:
1. Combine all ingredients, except the non dairy milk, in a small bowl and stir well to
combine.
2. Add 1 tbspnon dairy milk at a time and stir until you reach your desired consistency. (I
used 2 tbsp). Set aside.
For the Burrito Bowls:
1. Cook the instant rice according to package directions (this usually takes about 5 -10
minutes depending on brand). When the rice is done, add to the same pot the black beans,
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corn, and salsa. Cook over medium heat, stirring occasionally until heated through, about
5 minutes. Take off heat, add bell peppers and cilantro if using. Pour in Creamy Avocado
Dressing and combine.
2. Serve with tortilla chips or over chopped Romaine lettuce.
Recipe Notes
~To save an extra few minutes, start the rice first and make your dressing while the rice is
cooking, then finish the rest of the recipe. Or you can skip the avocado dressing and just add
chopped avocado for an ever easier and cheaper option.
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OIL-FREE AVOCADO PESTO (VEGAN +GF)
Ingredients
 1/2 medium avocado
 1 cup basil leaves , tightly packed
 1/2 cup pine nuts
 1-2 cloves garlic , more to taste
 2 tablespoons lemon juice , freshly squeezed
 1/2 teaspoon Himalayan salt , more to taste (or preferred salt)
 Fresh cracked pepper , to taste
 4-6 tablespoons water , more if needed
Instructions
1. Add all the ingredients (except the water) to a blender or food processor. Pulse for 10-20
times to combine and chop. Now add the water as needed, and keep pulsing until you've
reached desired consistency. I prefer my pesto with texture, but if you want it smooth,
just blend on high for 30-60 seconds. Taste for seasoning and add more as needed.
Notes
* Store in airtight container in the fridge for 3-4 days.
* Yields about 7-8 ounces
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VEGAN GNOCCHI WITH SPINACH AND TOMATOES
Ingredients
For the gnocchi:
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 1 17.6 OZ (500 g) package store-bought gnocchi make sure to choose a vegan brand
 4 handful fresh spinach
 2 tomatoes, diced
For the sauce:
 1/2 cup cashews (unsalted and not roasted)
 2 large cloves of garlic
 2 teaspoons white miso paste
 1/2 teaspoon Dijon mustard
 1 teaspoon tapioca starch
 1 cup unsweetened almond milk
 black pepper
Instructions
2. Prepare the gnocchi according to the instructions on the package. Place the spinach in a
colander and drain the gnocchi over it (this is an easy trick to wilt fresh spinach).
3. Make the sauce: place all ingredients in a high speed blender and process until smooth.
4. Pour the sauce into a large pot and heat until it thickens up. Add the gnocchi, the spinach,
and the diced tomatoes. Cook for another minute.
5. Notes
6. You will need a good blender to make the vegan gnocchi sauce. Otherwise it won't get as
creamy.
7. If you don't have a high speed blender, soaking the cashews over night helps a lot.
Otherwise you don't have to worry about soaking them. I use a vitamix and I never soak
my cashews for vegan cheese sauces.
8. If you have problems finding the tapioca starch, you could also make the recipe without
it. However, then you have to use less almond milk because the tapioca starch serves as a
thickener. It will also make the sauce stretchy, kind of like a cheese sauce.
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SWEET KOREAN LENTILS
Ingredients
For the sauce:
 2 cups water
 1/4 cup soy sauce
 2-3 tablespoons brown sugar
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 1 inch piece of ginger, minced
 1 teaspoon sesame oil
 1/2 teaspoon crushed red pepper flakes
For the Lentils:
 1 tablespoon light oil (such as canola, vegetable, or peanut oil)
 1 cup red lentils
 2 green onions, chopped
 1 tablespoon sesame seeds
 Cooked rice for serving
Instructions
1. In a medium bow, mix together all the sauce ingredients.
2. Heat the oil in a skillet over medium heat, then add the onion and sauté for a few minutes
until the onion softens and begins to brown. Now add the lentils and the sauce. Cover and
bring to a gentle simmer until the lentils are cooked and tender, and most of the liquid is
absorbed, about 8 to 10 minutes.
3. Serve by spooning over rice, and garnishing with the green onions and sesame seeds.
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BLACK BEAN SOUP – QUICK AND EASY
Ingredients
 2 cans black beans drained and rinsed
 1 15 oz can tomatoes or 3- 4 whole tomatoes
 1 bell pepper
 1 onion
 1 jalapeno
 1 handful cilantro optional
 1 tsp garlic
 1 tsp cumin
 1 tsp chili powder
 1 pinch cayenne optional
 salt & pepper to taste
Instructions
1. Add 1 can of beans, tomatoes, peppers, onion and cilantro in a food processor or
blender, process until smooth or desired consistency is reached.
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2. Heat soup in a large pot over medium-high heat adding in the other can of black beans
and simmer for 10 minutes. Season with garlic, cumin, chili powder, cayenne, salt and
pepper.
Notes
Options:
Add vegetable broth for a thinner consistency.
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5-INGREDIENT ONE-PAN MEXICAN QUINOA
Ingredients
 2 1/4 cups water
 1 1/2 cups quinoa
 15 oz. can diced tomatoes with jalapeños or fire-roasted diced tomatoes, not drained
 15 oz. can black beans, drained and rinsed
 15 oz. can corn, drained
 1 tablespoon fresh lime juice
 Spices to taste: I used 1/2 teaspoon chili powder, 1/4 teaspoon black pepper, 1/4 teaspoon
salt, 1/4 teaspoon garlic powder, & 1/4 teaspoon cayenne pepper, plus 1 tablespoon
chopped fresh cilantro
 Toppings: guacamole, salsa, sour cream or plain Greek yogurt, cheese, etc.
Instructions
1. Add quinoa, water, and diced tomatoes to a medium skillet or saucepan. Bring liquid to a
boil and reduce heat to simmer on medium-low, for 12-18 minutes or until quinoa is done
(it "pops" open) and liquid is absorbed. Add an additional splash of water while cooking,
if needed.
2. Stir in black beans, corn, lime juice, and spices to taste.
3. Spoon into bowls and serve warm with guacamole, salsa, sour cream or plain Greek
yogurt, cheese, etc.
4. Store leftovers in fridge for up to five days and serve warm or cold.
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VEGAN PARMESAN CHEESE
Ingredients
 3/4 cup + 1 tbsp raw cashews
 1/2 tsp garlic powder
 1/4 tsp onion powder
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 3/4 tsp sea salt
Instructions
1. In a food processor, add the cashews and blend until they became ground down into a
meal.
2. Add all the other ingredients and mix together until combined.
3. Enjoy!
Tips For Making Vegan Parmesan Cheese
 Using unsalted cashews is necessary. Salted cashews will alter the taste and consistency
of the product.
 You can substitute the cashews for another skinless seed such as sunflower seeds to make
it nut free or macadamia nuts, but I can’t guarantee the exact same consistency.
 Don’t pulse it don’t too much else it would begin to turn into a slight paste because of the
cashews. Just pulse until everything has come together in your food processor.
 I recommend using a food processor and NOT a blender. I tried both and got much better
results with a food processor. This is the food processor that I use:
 You can double or triple this batch if you’d like!
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PARMEGAN (VEGAN PARMESAN)

Ingredients
 1/2 cup cashews (roasted or raw)
 1/2 cup macadamia nuts
Instructions
Add all the ingredients to a food processor and pulse several times until it's broken down into a
fine crumbly texture, scraping down the sides as needed. I like a bit of texture in mine, but if you
prefer a powdery texture, pulse a few times more.
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VEGAN CAESAR SALAD

Ingredients:
King Oyster Mushroom Bacon:
 King Oyster Mushrooms (I used 2)
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
 Smoked Paprika
 Salt
 Olive Oil
Croutons:
 Couple of slices of day old bread (gluten free bread if you like)
 2 cloves garlic
 thyme
 salt and pepper
Caesar Salad Dressing:
 Vegan Mayonnaise (I like Veganaise brand)
 Capers
 Olive Oil
 Lemon Juice
 1 Clove of Garlic
 Dijon Mustard
 Salt and Pepper
Salad:
 Romain Lettuce
 Parmegan (Vegan Parmesan)
Instructions:
 Slice the stems into long thin strips.
 Heat a couple glugs of olive oil in a pan, and fry the king oyster mushroom slices. As
they are cooking, sprinkle one side of the mushrooms with salt and smoked paprika.
When you flip do the same to the other side.
 When they are deliciously golden brown, and look quite bacon-y, take them out with a
pair of tongs, and put them on a plate with a paper towel, to help drain off the excess oil.
I did two batches to get this much bacon.
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 Save that oil! Now your pan has lovely mushroom flavoured olive oil, and you might as
well use it again. So slice up your day old bread into cubes. Chop up your cloves of
garlic, and throw the garlic, bread cubes, and thyme into the pan. Toast the bread in the
oil over medium heat and season with salt and pepper. Remove from heat when they are
all toasty and delicious.
 In a small bowl make your dressing. Add a big blob of your vegan mayonnaise, juice of
about half a lemon, a drizzle of olive oil, a spoonful (or squirt full) of dijon mustard, your
finely chopped clove of garlic, and a spoonful of capers, also finely chopped.
 Stir it all up and taste, and adjust seasoning as necessary. Tear up your romaine, drizzle
with your dressing, and toss in a large bowl. Top with croutons, king oyster mushroom
bacon and a sprinkle of parmegan.
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VEGAN MAYONNAISE
Vegan mayonnaise is healthier and also cholesterol-free. You only need 4 ingredients to make
this vegan mayo and it’s ready in just 2 minutes!
Ingredients
 1 cup unrefined sunflower oil (220 g)
 1/2 cup unsweetened soy milk (120 ml)
 2 tsp apple cider vinegar
 Sea salt to taste
Instructions
It’s really important the milk and the oil are at the same temperature, that way the mayonnaise
is easier to make. I’ve made mayo using cold milk and oil at room temperature and sometimes
it works, but sometimes it doesn’t.
1. I usually use an immersion blender, but I’ve also tried to make it using a regular blender
and it works as well, although I think it’s easier to make with an immersion blender.
2. If you’re using an immersion blender: combine all the ingredients in the blender cup,
place the immersion blender in, so that way it sits firmly on the bottom of the cup and
pulse until the mayonnaise emulsify. Once most of the vegan mayo has emulsified, you
can move the blender up and down to incorporate any oil that is sitting on the top.
3. If you’re using a regular blender: place all the ingredients in the blender, except the oil
and blend for about 5 seconds. Then add the oil gradually while the blender is going,
turned it gradually from low to high and let it go until thickens.
4. Try the mayonnaise and add more salt if needed. If it’s too thick, add more milk and if is
too watery add more oil. Pulse again until the mayonnaise has the perfect consistency.
5. Keep in a sealed container in the fridge for about 3 to 4 days.
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Notes
 This recipe also works with other types of oil like canola or extra virgin olive oil
(although olive oil has a really strong flavor).
 I’ve tried to use almond milk and it worked as well, although it was less thick.
 Lemon juice can be used instead of the apple cider vinegar.
 Some readers have added some mustard to make the mayo more tasty and less white.
 If you add a clove of garlic at the beginning, you can make a delicious vegan aioli.
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THE BEST VEGAN LASAGNA SOUP
Ingredients
For the tofu crumbles:
 1 tablespoon soy sauce (gluten-free if preferred)
 1 teaspoon chili powder
 350g block extra-firm tofu, crumbled
For the soup:
 1 yellow onion, chopped
 6 cups vegetable broth (1 1/2 litres), plus more if needed
 1 (28oz) can crushed tomatoes (3 1/4 cups)
 1 teaspoon dried oregano
 1 teaspoon dried basil
 10 uncooked lasagna noodles (215g), broken into large pieces *see notes
Optional toppings:
 Melty Stretchy Gooey Vegan Mozzarella (or store-bought vegan mozzarella)
 Parmegan (vegan parmesan)
 Fresh basil leaves
Instructions
To make the tofu crumbles:
1. Preheat your oven to 350F (180C). Line with parchment paper or lightly grease a large baking
sheet.
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2. Mix the nutritional yeast, soy sauce, olive oil chili powder, garlic powder, and liquid smoke
together in a large bowl. It will make a brown paste-like texture. Crumble the block of tofu with
your fingers into the bowl along with the seasoning. (No need to press the tofu first, the excess
water will bake out in the oven). Mix the tofu crumbles with the seasoning making sure all of the
tofu is evenly coated.
3. Spread the tofu crumbles evenly over the pan. Bake for 35 to 45 minutes, stopping to stir the tofu
every now and then. Keep a close eye on it towards the end so that it doesn't burn. You want the
tofu to be nice and browned. The smaller crumbles will be darker than the larger crumbles, and
that's ok because it will provide a variety of texture.
To make the vegan lasagna soup:
1. In the meantime, in a large soup pot, heat the oil over medium-high heat. When hot, add the onion
and garlic and sauté for about 5 minutes until the onions have turned translucent and begin to
brown. Stir in 6 cups of vegetable broth, the crushed tomatoes, oregano and basil. Bring to a
simmer and cook for 10 minutes.
2. After 10 minutes, stir the broken lasagna noodles into the soup and continue to cook for 7 - 10
minutes until the noodles are al dente, stirring often so they don't stick to each other. Lastly, stir
in prepared tofu crumbles and cook for 1 more minute to heat through. The tofu crumbles and
pasta will soak up the soup so if it gets too thick, feel free to add more vegetable broth or water as
needed to reach the desired consistency. To serve, divide among bowls and garnish with toppings
of choice.
Recipe Notes
 If you are using a gluten-free noodle, cook the noodles separately according to the package
directions and then stir them in. Some gluten-free noodles can get kind of slimy when cooked
straight in the soup.
 If you plan to prepare this soup ahead of time, I also recommend cooking the noodles separately
closer to when you are ready to serve, as they will continue to get softer the longer they sit in the
soup.
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EASY VEGAN MUSHROOM STROGANOFF
Ingredients
For the vegan mushroom stroganoff:
 250 g pasta of choice (9 oz), (check to make sure it's vegan, use gluten-free if
preferred)
 1 cup vegetable broth (plus more if needed)
 1 cup non-dairy milk, (such as soy or almond)
 1/4 cup all-purpose flour (use gluten-free if preferred)
 1 teaspoon dried thyme leaves
 1 teaspoon salt
 1/4 teaspoon black pepper
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 2 tablespoons vegan butter (sub olive oil if preferred)
 454 g brown or white button mushrooms (16 oz) , sliced (about 6 cups sliced)
For garnish:
 1 handful fresh parsley, roughly chopped
 Parmegan (vegan parmesan)
Instructions
1. Bring a large pot of water to a boil and cook the pasta according to package directions.
2. In a large measuring cup or medium bowl whisk together the vegetable broth, non-dairy
milk, flour, dried thyme, salt, and pepper. Set aside.
3. Melt the vegan butter in a large skillet or pot. When hot add the onion and garlic and
sauté for about 5 minutes until the onion turns translucent and begins to brown. Reduce
the heat to medium and add the mushrooms. Continue to cook for about 5 minutes until
the mushrooms have softened and begin to release their juices.
4. Pour in the broth and non-dairy milk mixture and continue to cook, stirring as needed for
about 3 to 5 minutes until the sauce thickens. If the sauce gets too thick, add more
vegetable broth or water if needed to thin. If the sauce is too thin, simply cook a little
longer until you reach desired consistency.
5. Add in the cooked pasta and toss well to combine. Divide among plates and serve,
garnishing with parsley and Parmegan to taste.
Recipe Notes
Traditionally stroganoff is served over egg noodles which aren't vegan, so I just subbed for an
egg-free pasta noodle. Today I used tagliatelle. You could alternatively serve this over rice.
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FAST AND EASY VEGAN CARBONARA
Ingredients
 400 g pasta of choice (spaghetti, fettucini, bucantini, or gluten-free if preferred)
For the smoky sun-dried tomato bites:
 1/2 cup sun-dried tomatoes (the dry kind, not in oil),sliced
 2 teaspoons soy sauce
For the carbonara:
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 1/4 cup all-purpose flour (gluten-free if preferred)
 2 1/2 cups non-dairy milk (such as soy or almond)
 3/4 teaspoon black salt (also called kala namak), use regular salt if preferred
Instructions
1. Bring a large pot of water to a boil and cook the pasta according to the package
directions.
2. Mix together the sun-dried tomatoes, soy sauce, and liquid smoke in a small bowl and set
aside to absorb the flavours while you prepare the rest of the dish.
3. Heat the olive oil in a large pan over medium-high heat. When hot add the onions and
garlic and sauté until the onion turns translucent and begins to brown, about 5 minutes.
Sprinkle over the flour and stir to coat the onions, let cook for about 60 seconds, then
whisk in all of the remaining ingredients. Cook the sauce for about 5 minutes until
thickened, whisking as needed. If the sauce gets too thick, add a splash more non-dairy
milk, and if the sauce is too thin, simply cook it longer.
4. Add the cooked pasta and the marinated sun-dried tomatoes to the sauce and toss well to
combine. Serve hot. Garnish with parsley and parmegan if desired.
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VEGAN PUMPKIN RAVIOLI
Ingredients
Pumpkin Ravioli
Makes about 14 Dumplings, enough for 2 as a main, 4 as a side.
 1 Cup Pumpkin Puree (not pumpkin pie filling!)
 1/2 Cup Parmegan (vegan parmesan)
 1/2 teaspoon Salt
 1/2 teaspoon Dried Sage
 1/4 teaspoon Garlic Powder
 Several Grinds of Pepper
 Pre-made wonton or dumpling wrappers (check to make sure they are egg free!)
 Several pinches of thyme for garnish (and additional flavour)
Instructions
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1. I’m not even going to comment on the name of this food company, nope, no comment
from me. All I’m going to say is to just check out all the different dumpling and wanton
wrappers available to you. Some will contain egg, so just grab whichever ones don’t.
2. Just toss all ingredients in a bowl and mix it up. Boo ya! If you don’t have any Parmegan
on hand, just toss 1/4 cup cashews and 1/4 nutritional yeast in a food processor or blender
and pulse until finely ground before adding to the pumpkin mix.
3. Now set up your ravioli making station. Yes I realize these are dumpling wrappers, but
we are just going to ignore that word and skip directly to ravioli. To set up, just have your
bowl of pumpkin filling, a small bowl of water, and a plate with parchment paper on it to
set your finished ravioli.
4. Take a spoonful of pumpkin goo and place in the middle of one dumpling skin. Flatten it
so that you have a rough disc shape, it just makes it easier to stick on the top dumpling
skin… I mean ravioli skin.
5. Wet a finger and run it around the edges of the dumpling skin. This is your glue so make
sure you get all the way around. Put another dumpRAVIOLI skin on top and seal it down
by pressing the edges together. Seal them tight so they don’t pop open in the boiling
water.
6. Once you have collected a plateful, they are ready to be cooked. If you want to make
these ahead, you could lay a slightly damp clean kitchen towel on top of them, and then a
layer of plastic wrap or foil so they don’t dry out. They should be fine like that for several
hours in the refrigerator. Alternatively, you could make the filling in advance and store in
an air tight container in the fridge for up to a couple days. Then as your guests arrive
assemble the ravioli in front of them so you look all impressive and stuff.
7. Bring a large pot of water to a rolling boil, and then drop in the ravioli one at a time so
they don’t stick together. I cooked mine in two batches to make sure they had lots of
room to bounce around. Boil for 5 to 8 minutes until the dumplings have become
transparent and are floating, then use a slotted spoon to fish them out.
8. Sprinkle with some extra parmegan and several pinches of thyme.
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CREAMY VEGAN MUSHROOM RISOTTO
Ingredients
 A big pile of mixed mushrooms (or all one kind would work too)
 1 quart veggie stock
 olive oil
 half a big onion
 a few stalks of celery
 3-4 cloves garlic
 a few cups of arborio rice
 a splash of white wine or white vermouth (optional)
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 Few pinches of thyme
 few pinches of chili powder
 a few spoonfuls of nutritional yeast
 A spoonful of vegan butter (optional)
 half a lemon juiced and the zest
 handful of parsley
 salt and pepper
 Parmegan (optional)
I chose 4 different kinds of mushrooms, shiitake, king oyster, button, and enoki mushrooms. If
you have different varieties available those will do as well, or even if you only have regular old
button mushrooms and nothing else, this recipe will still work out. The most important part is to
have lots of mushroom! They cook down a lot!
Instructions
1. To start, pour all your veggie broth in a sauce pan, and heat it up to a simmer on the
stove. You will leave this simmering the whole time as you use it. Chop up your
mushrooms, remove stems if need be.
2. Sauté the mushrooms in a bit of oil. You will have to do this in batches, so that they have
a chance to brown. Don’t crowd the mushrooms. I did 4 batches (but I also made this for
12, so you may have fewer).
3. Each time you finish a batch, dump them out of the pan into a bowl and set aside. Add a
bit more oil to the pan and move onto the next batch of mushrooms.
4. Once finished with the mushrooms, chop up some celery and onions and sauté that in the
same pan you just had the mushrooms in. Don’t worry about all the brown bits left on the
bottom of the pan from the mushrooms, those are delicious flavour bits, and they will
work their magic in the risotto. When the onions start to golden, toss in the garlic, thyme,
and some salt and pepper.
5. When that is looking all delicious add your rice. About 1/2 cup of rice is good for one
person, this recipe is roughly for four, so toss in around two cups. (I don’t bother to
measure).
6. Now comes the non-stop stirring part of the recipe. You want your rice to soak up some
of the onion celery juice, but it is important not to brown the rice! So keep moving it! Do
this for about 1-2 minutes and the rice will start looking a bit translucent. Now add your
splash of white wine or vermouth, and let that absorb into the rice. Then, take a ladle-full
of your broth and add it to your rice. Keep it moving.
7. The broth will begin to be sucked up by the rice. Once it is all sucked up, add all your
mushrooms, and another ladle-full of broth. Keep stirring. Once broth is absorbed add
more. Do this until the rice is cooked. About 15-20 mins. If you run out of broth, just use
a bit of water. It will start looking all creamy and delicious. Have a taste and when it is al
dente it is done.
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8. Now all you have to do is season with nutritional yeast, chili powder, vegan butter, salt,
pepper, and lemon juice. Taste and adjust as you like.
9. Garnish with the lemon zest, chopped parsley, and a sprinkle of parmegan.
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FRESH SUMMER TOMATO BASIL PASTA
Ingredients
 3 Ripe Tomatoes
 1/2 Small Red Onion
 1 Clove of Garlic
 Small Bunch of Basil Leaves (around 1/2 Cup Loosely Packed)
 1/4 teaspoon Chili Flakes (optional but delicious)
 1/4 teaspoon Salt
 Pasta for two (I used brown rice pasta, which is gluten free)
 Parmegan (Vegan Parmesan)
Instructions
1. Start by boiling a big pot of water, and cook your pasta according to the directions on the
package.
2. In the meantime, chop the tomatoes, onion, garlic, and basil and put in a bowl. Add the
chili flakes if using, and the salt. Give it a toss and let it hang out.
3. When your pasta is done, drain and set aside. Now dump your tomato mixture in the hot
pan, give a stir, and then add the pasta back in the pan with the tomatoes, and toss to
combine.
4. Serve right away with a sprinkle of parmegan.
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TOFU BOLOGNESE
Ingredients
 1 tablespoon soy sauce (gluten-free if preferred)
 1 350g block extra-firm tofu, drained (no need to press it)
 3 cups tomato sauce (700ml jar or homemade)
 1 pound spaghetti or pasta of choice (gluten-free if preferred)
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Instructions
1. Preheat your oven to 350F (180C). Line with parchment paper or lightly grease a large
baking sheet.
2. Mix the nutritional yeast, soy sauce, olive oil chili powder, garlic powder, and liquid
smoke together in a large bowl. It will make a brown paste-like texture.
3. Crumble the block of tofu with your fingers into the bowl along with the seasoning. Mix
the tofu crumbles with the seasoning making sure all of the tofu is evenly coated. Spread
the tofu crumbles evenly over the pan. Bake for 35 to 45 minutes, stopping to stir the tofu
every now and then. Keep a close eye on it towards the end so that it doesn't burn. You
want the tofu to be nice and browned. The smaller crumbles will be darker than the larger
crumbles, and that's ok because it will provide a variety of texture.
4. In the meantime heat the tomato sauce, and cook pasta according to package
directions. Stir the tofu into the sauce, and heat through. If you find the sauce is too thick,
stir in a bit of water until desired consistency is reached. Serve over hot pasta with a
sprinkle of Parmegan.
Recipe Notes
Leftover sauce keeps the perfect texture so this dish can be made ahead of time and reheated as
needed.
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EASY & HEALTHY LASAGNA
WITH CASHEW SPINACH RICOTTA
Ingredients
Lasagna Sauce & Noodles:
 1 teaspoon minced garlic
 ½ cup finely chopped onion
 1 cup finely chopped zucchini
 ¾ cup finely chopped carrots
 1½ packages Lightlife Zesty Italian Ground (or 500g ground meat of choice)
 3 cups marinara sauce
 1 tablespoon balsamic vinegar
 1 package gluten-free lasagna noodles*
Cashew Spinach Ricotta:
 3 cups cashews, soaked in warm water for 1 hour then drained
 ½ cup hot water
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 ¼ cup lemon juice
 ½ teaspoon salt
 ½ teaspoon onion powder
 ½ teaspoon garlic powder
 ½ cup loosely packed fresh spinach
Optional Garnishes:
 ¼ cup dairy free parmesan cheese (store-bought)
 2 tablespoons chopped fresh basil or spinach
Instructions
1. Preheat the oven to 375 degrees.
2. Prepare the Cashew Spinach Ricotta by adding the soaked cashews, hot water, lemon
juice, salt, onion powder, garlic powder, and spinach to a high-speed blender.
3. Blend on low, then slowly increase the speed to high, and blend until a ricotta texture is
achieved (not completely smooth, but not super clumpy either).
4. Transfer cashew ricotta to a bowl and set aside.
5. Heat a large non-stick pan over medium-high heat and add in the olive oil, garlic,
chopped onion, zucchini, and carrots, and sauté for 5 minutes until onions begin to turn
translucent and the vegetables soften slightly.
6. Next, crumble in the Lightlife Zesty Italian Smart Gound and sauté with the vegetables
for 3 minutes to slightly browned (if you are using meat such as beef or turkey, sauté
until completely cooked through, about 10 minutes).
7. Pour in the marinara sauce and balsamic vinegar and stir until heated through, about 2
minutes.
8. Remove the lasagna sauce from heat.
9. Spread 1 cup of the lasagna sauce on the bottom of a 13" x 9" baking dish
10. Top with 1 layer of uncooked gluten-free lasagna noodles (you may have to break the
noodles into smaller pieces to cover all of the sauce, I used about 5 noodles).
11. Next, spread ½ of the cashew spinach ricotta over the dry noodles in an even layer, then
spread another cup of the lasagna sauce over the ricotta.
12. Add one more layer of uncooked gluten-free lasagna noodles, and top with the remaining
lasagna sauce.
13. Drop dollops of the remaining cashew spinach ricotta over the meat sauce and spread
slightly (see photo in post).
14. Sprinkle over dairy free-parmesan cheese, if using, and the chopped basil or spinach.
15. Bake in the oven for 35 minutes then broil at 500 degrees for 2 minutes.
16. Remove from oven and let rest for 15 minutes before cutting and serving.
17. Enjoy!
NOTES
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*I recommend using gluten-free lasagna noodles that do not need to be cooked before
assembling or are "oven-ready".
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SUPER SIMPLE VEGAN BURRITO BOWL
(20 MINUTE RECIPE!)
Ingredients
 1 15 oz can black beans
 8 oz frozen corn kernels
 2 cups instant brown rice
 12 oz jar Salsa (I like Trader Joe's Salsa Authentica, but use your favorite)
 1 red bell pepper (diced)
 handful cilantro (chopped)
Creamy Avocado Dressing
 1 ripe avocado (smashed)
 1/3 cup vegan sour cream
 1 tsp cumin
 1/2 tsp chili powder
 2-3 tbsp non dairy milk to thin (if neccesary)
Instructions
For the Creamy Avocado Dressing:
1. Combine all ingredients, except the non dairy milk, in a small bowl and stir well to
combine.
2. Add 1 tbspnon dairy milk at a time and stir until you reach your desired consistency. (I
used 2 tbsp). Set aside.
For the Burrito Bowls:
1. Cook the instant rice according to package directions (this usually takes about 5 -10
minutes depending on brand).
2. When the rice is done, add to the same pot the black beans, corn, and salsa.
3. Cook over medium heat, stirring occasionally until heated through, about 5 minutes.
4. Take off heat, add bell peppers and cilantro if using.
5. Pour in Creamy Avocado Dressing and combine.
6. Serve with tortilla chips or over chopped Romaine lettuce.
Recipe Notes
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~To save an extra few minutes, start the rice first and make your dressing while the rice is
cooking, then finish the rest of the recipe. Or you can skip the avocado dressing and just add
chopped avocado for an ever easier and cheaper option.
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3 INGREDIENT VEGAN GNOCCHI
Ingredients
 6 medium Russet potatoes
 3 cups kamut flour (or all-purpose)
 1 tsp salt
Instructions
1. Preheat oven to 375F. Poke your potatoes with a fork and place on a large baking sheet.
Bake for about 1 hour, or until a knife can be inserted into the middle of the potato easily.
2. Slice the potatoes down the middle lengthwise and allow to cool for about 5 minutes.
3. With a clean kitchen towel, grab hold of one of the potatoes and scoop the flesh out.
Repeat with remaining potatoes.
4. Pass your potato flesh through a potato ricer and place it all on a clean surface in your
kitchen (the counter, the table, etc.).
5. Gently spread out the potatoes on your surface and start sprinkling the flour on top, about
a cup at a time. Cut the flour into the potatoes with a large spatula. Once the flour is
absorbed, add another cup of flour, repeat and add ½ cup of flour and cut it in, as well. If
you need the final ½ cup flour, add it, and cut it in. If you don't need it, just leave it out.
You should be able to form the dough into a large disk.
6. Dust with flour and then wrap your disk in plastic wrap and allow to sit at room
temperature for about 45 minutes.
7. Cut a chunk of the dough off of the disk and roll it until it is about ½ inch thick. Cut the
roll into 1-inch pieces. Repeat with the remaining dough.
8. Heat a large pot of water over high heat. Once the water is boiling, add 1 tsp salt, then
add a bunch of the gnocchi (do this in batches - don't over-crowd them or they won't cook
properly). They should sink to the bottom and then float to the top when they are done
(about 2-3 minutes).
9. Serve with marinara, vegan parmesan cheese and fresh basil or parsley.
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5 INGREDIENT VEGAN TACOS
Ingredients
 3/4 cup water
 1 tablespoon taco seasoning
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 1/2 tablespoon dried minced onions or 1 teaspoon onion powder
 1 cup TVP, (textured vegetable protein)
 1 can black beans, drained
 salt to taste
 6 corn tortillas
 Toppings:, avocado, cilantro, salsa, limes, red onion, etc., all optional
Instructions
1. Bring the water, taco seasoning, and onion to a boil. Add the TVP and reduce heat to low.
Allow the TVP to absorb the liquid, and then add the drained black beans. Cover and
cook on low heat, stirring often, until the tortillas are ready - be mindful to not let the
filling scorch on the bottom of the pot. Check for seasoning - add salt if needed (taco
seasonings all have different salt contents so use your judgement on how much to add).
2. Heat up the tortillas either in a pan with some oil, or on a grill if you have one available.
3. Remove the filling from the heat and build your tacos using whichever toppings you have
on hand.
NOTES
EQUIPMENT NEEDED
Stove8" cast iron skilletPotSharp knifeCutting boardWooden spoonCan openerMeasuring
cups/spoonsDishes & utensils for serving
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EASY HASH BROWNS WITH VEGAN CAPER MAYO
Ingredients
 2 medium onions, grated
 700 grams potatoes, washed with skins and grated. Make sure to squeeze out all the extra
moisture
 1 cup gluten free flour
 1 tsp salt
 Oil for frying
 1 tbsp capers, rinsed and finely chopped
 1/4 cup vegan mayonnaise + 1 tbsp water
 Handful coriander, finely chopped for garnish (optional)
Instructions
 Combine the onions, potatoes, flour and salt in a large bowl. Mix well.
 In a frying pan, add enough oil to cover the pan for shallow frying. Wait for a few
minutes for the oil to heat up on low-medium heat.
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 With a tablespoon, scoop out a heaped spoon of the mixture and shape in a ball. If the
mixture doesn't stick together, don't worry it will when it's in the frying pan. Press the
mixture down with the back of the spoon to flatten in the frying pan to create a flat disk.
Depending on the size of the pan, you can fry 3-4 hash browns at a time.
 Once one side turns golden brown and a little crispy (takes about 3-4 minutes), with a
spatula flip it and press it down with the spatula a little. Fry for the same amount of time
and then take off heat. Place on a paper towel lined plate to absorb all the extra oil.
 Continue frying the rest of the mixture. Make sure to add more oil when the oil is half
gone.
 For the mayonnaise, combine the store bought or home made mayonnaise, water and
capers by stirring well. The consistency should be still thick but a little runnier than the
normal mayonnaise consistency for easy drizzling.
 Once you've fried all the hash browns place them on a plate, drizzle with caper mayo and
sprinkle with coriander. Best served warm. As I mentioned before this is great with a nice
green salad.
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TERIYAKI NOODLE STIR-FRY
Ingredients
 ¼ cup low sodium tamari(gluten-free), soy sauce, or coconut aminos (gluten-free and soy
free)
 1 tablespoon honey, coconut nectar, or coconut/brown sugar, add more or less to taste
 1 teaspoon rice vinegar
 ½ teaspoon sesame oil
 pinch of black pepper (can use crushed red pepper or sriracha if you like it more spicy)
 8–9 oz noodles (I used these ramen noodles* or if gluten-free you can use rice
noodles or brown rice spaghetti)
 2 cups shredded nappa cabbage or other green leafy vegetable like baby bok choy,
spinach, or regular cabbage
 2 carrots, julienned
 1 whole bell pepper, stem and seeds discarded and thinly sliced (any color will do)
 4-5 mushrooms, sliced (baby bella, shiitake, button, etc.)
 1 cup snow peas
 3–4 green onions, chopped into 2-inch pieces
Instructions
To Prepare Noodles:
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1. If using regular ramen noodles, place noodles into a pot of boiling water and cook just
until broken up. DO NOT cook the noodles fully at this point or they will not hold up in
the stir-fry. Drain and rinse with cold water to stop the cooking process.
2. If using rice noodles, place noodles into a bowl of hot water for up to 10 minutes, just
until tender. Drain and rinse under cold water.
To Make Sauce:
1. In a small bowl combine tamari/soy sauce, honey, rice vinegar, sesame oil, and pepper.
2. Stir and set aside. (If you add extra veggies/noodles or like it really saucy, I recommend
doubling the sauce!)
For Stir-Fry:
1. Place a large frying pan or wok on the stove over medium-high heat.
2. Add 1 tablespoon of cooking oil, along with the cabbage, carrots, bell pepper,
mushrooms, and garlic.
3. Sauté vegetables for 2-3 minutes until slightly tender.
4. Add snow peas and green onions and sauté for 1 more minute.
5. Add drained noodles and half of the teriyaki sauce. Quickly stir-fry on hight heat for 1-2
minutes, stirring constantly, until sauce thickens and evenly coats the noodles, adding the
remaining sauce as needed.
6. Serve immediately. Makes 2-3 servings.
Notes
*Can also use 2–3 packets of ramen noodles, seasoning packets discarded.
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SPIRALIZED SWEET POTATO NOODLES
Ingredients
 ⅓ cup low sodium tamari (gluten free), coconut aminos (grain & gluten free), or soy
sauce (neither grain or gluten free)
 black pepper
 1 tablespoon raw honey, coconut sugar, coconut nectar, or brown sugar (add more or less
to taste)
 1 teaspoon rice vinegar or apple cider vinegar
 1 tablespoon cooking oil (avocado, coconut oil, or other oil of choice)
 1 medium onion (I used yellow, but any will do)
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 1 cup shredded red cabbage or other leafy vegetable like napa cabbage, baby bok choy,
 4-5 mushrooms, sliced (shiitake, baby bella, button, etc.)
 1 bell pepper, seeds removed and thinly sliced, any color will do
 1 cup sugar snap peas or snow peas
 2 large sweet potatoes, peeled*
Instructions
To Make Sauce:
1. Combine tamari/soy sauce, honey/coconut sugar, rice vinegar, sesame oil, and pinch of
pepper in a small bowl. Stir and set aside.
Spiralize Noodles:
2. Chop ends off potatoes and use the smaller noodle setting on your spiralizer to thin
noodles.
3. Set aside. You can also use your spiralizer blade of choice, just keep in mind cooking
times will vary.
Stir-Fry:
1. Heat oil in a large pan or wok over high heat.
2. Add onion and sauté for a minute or two, just until it begins to turn translucent.
3. Stir in garlic, cabbage, bell pepper, and mushrooms; cook for a few minutes.
4. Add your spiralized noodles, pea pods, and half of the sauce mixture.
5. Stir quickly. Sauce will begin to reduce sauce, coating the noodles.
6. Add more sauce as needed and continue cooking until noodles and veggies are crisp-
tender (soft but will have a bite; al dente). Serves 4–6.
Notes
*Can substitute zucchini noodles for the sweet potato, although cooking time will vary.
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STIR-FRIED SWEET POTATO NOODLES (JAPCHAE)
Ingredients
 ⅓ cup reduced sodium Coconut Aminos (paleo, AIP, soy, wheat, & gluten
free), Tamari (wheat & gluten free), or soy sauce (contains wheat & gluten)
 2-3 tablespoons Honey, coconut nectar, or brown sugar, to taste
 2 tablespoons Sesame Oil (omit for AIP)
 8 oz Sweet Potato Starch Noodles/Dangmyun (from Asian Market)
 2 tablespoons cooking oil (I use avocado or Refined Coconut Oil)
 1 small onion, thinly sliced
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 2 large carrots, julienned
 6-8 Dried Shiitake Mushroom, soaked in warm water, stems removed and sliced (can also
use fresh shitake, crimini, or white mushrooms)
 2-3 green onions/scallions, chopped and divided
 2-3 garlic cloves, minced
 3-4 cups (about 6 oz) spinach or leafy greens mix (like baby kale, swiss chard, etc.)
 freshly ground black pepper
 salt, to taste
 black or white sesame seeds (omit for AIP)
Instructions
1. In a small bowl, stir together tamari/soy sauce, honey/sugar, and sesame oil. Set aside.
2. Place a large pot of water on the stove and bring it to a boil. When water is boiling, place
the sweet potato starch noodles into the water and press down with a wooden spoon, until
all the noodles are submerged in the water.
3. Cook the noodles for 6 or 7 minutes, until al dente, drain and rinse under cold water.
Place drained noodles back into the pot and cut a few times with clean kitchen scissors to
make them a little shorter and easier to eat. Drizzle with a few spoonfuls of the tamari
mixture and mix together thoroughly to keep noodles from sticking together.
4. Drizzle cooking oil into a large pan or wok and place it on the stove over medium-high
heat. Add onion and carrot into the pan and sauté for 2-3 minutes. Stir in mushrooms,
half of the chopped green onion, garlic, and spinach/greens. Sprinkle with salt and cook
for a few minutes until veggies are crisp tender.
5. Add noodles to the pan, along with the rest of the sauce, some black pepper and toss
together over medium-high heat for a few minutes until the noodles are warmed, about 2-
3 minutes. Add salt to taste. Sprinkle with sesame seeds and top with the rest of the
chopped green onion. Serve warm or at room temperature.
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Ingredients
free)
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 1 cup snow peas
Instructions
To Prepare Noodles:
To Make Sauce:
2. Stir and set aside. (If you add extra veggies/noodles or like it really saucy, I recommend
For Stir-Fry:
1. Place a large frying pan or wok on the stove over medium-high heat. Add 1 tablespoon of
cooking oil, along with the cabbage, carrots, bell pepper, mushrooms, and garlic. Sauté
vegetables for 2-3 minutes until slightly tender. Add snow peas and green onions and
sauté for 1 more minute.
remaining sauce as needed. Serve immediately. Makes 2-3 servings.
Notes
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HOW TO MAKE ASIAN DUMPLINGS
Ingredients
DUMPLING WRAPPERS: (I included a gluten-free wrapper recipe at the end of the post!)
 2 cups unbleached all-purpose flour
 pinch of salt
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 ¾ cup boiling water
FILLING:
 2 packed cups chopped nappa cabbage sprinkled with 1-2 teaspoons salt
 1 lb. ground chicken, turkey, or pork (If vegetarian, you can use this recipe for ground
tofu)
 2 chopped green onions
 1 tablespoon peeled and minced ginger
 1 minced clove of garlic
 ¼ cup Low Sodium Soy Sauce (use Gluten Free if needed)
 1 tablespoon Rice Vinegar
 ½ tablespoon Pure Sesame Oil
 pinch of pepper
Instructions
Dumpling Wrappers:
1. Make Dough: Into a large bowl, combine flour and salt. Use a wooden spoon or rubber
scrapper to stir in boiling water. Continue to stir flour and water until the flour is mostly
absorbed by the water. Mixture will be crumbly.
2. Knead Dough: Dump flour mixture onto a clean surface to knead the dough. Knead
dough for 8-10 minutes, until dough is soft and smooth. Sprinkle in a little more flour, if
necessary, to keep the dough from sticking to your hands and the board. Shape the
kneaded dough into a round disc and using a knife, cut the disc into two equal portions.
3. Shape Dough: Take each portion and form them into round discs. Poke a hole into the
center of each disc and shape into a big "O" or bagel, keeping the width of dough even all
around. Cover the two bagel forms with plastic wrap or a kitchen towel and let rest for 20
minutes.
4. Cut Dough Into Equal Pieces: Now we're going to cut the dough into even portions to
roll out. Each round of dough will make 16 wrappers. After 20 minutes, take one of the
bagel-shaped pieces of dough out from under the cover. Use a knife to cut the shape
evenly in half. Take the two halves, line them up next to each other and cut them down
the center again. Now you should have 4 equal pieces. Line the 4 pieces up to cut down
the middle again. You should have 8 equal pieces. Now cut each half in half for a total of
16 equal pieces. Lightly toss the dough pieces with flour to keep them from sticking to
each other. Place all but one dough piece back under the towel/plastic wrap to keep from
drying out. Repeat process with other piece of dough.
5. Roll Out Wrappers: Take your small piece of dough and shape into a round disc. Place
on a lightly floured surface and using a rolling pin, roll out the dough into a circle about
3-4 inches in diameter. Place finished wrapper on a lightly dusted board or pan and cover
with plastic wrap or kitchen towel. Make sure to keep wrappers lightly dusted with flour
126
so they don't stick to each other. If your kitchen is hot and humid, I don't suggest stacking
them. Instead lay them in a single layer on a try, slightly overlapping. Repeat process
with remaining dough pieces.
Filling:
1. In a medium bowl, combine chopped cabbage and salt. Toss to coat and let sit for 5-10
minutes, until cabbage is wilted and there is moisture in the bottom of the bowl. When
cabbage is wilted, strain the a sieve or wring through a clean dish towel to squeeze out
excess moisture. Discard cabbage water and set wilted cabbage leaves aside to add to the
mixture.
2. Into a large bowl, combine all of the ingredients together, including the wilted cabbage.
Use a wooden spoon to stir mixture for several minutes, until thoroughly blended.
Because of the salt in the soy sauce and cabbage, I don't add extra salt to the mixture, but
if you like salt, feel free to add an extra pinch.
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HOMEMADE VEGGIE SUSHI
Ingredients:
Sushi Rice:
 ¼ cup plain Rice Vinegar (If your vinegar is Seasoned, omit sugar and salt)
 2 tablespoons organic cane sugar or sweetener of choice
 1 teaspoon salt
 2 cups Sushi Rice
 2 cups water
Sushi Rolls:
 6-8 sheets of nori (dried seaweed)
 cooked and seasoned sushi rice
 2-3 tablespoons Sesame Seeds (I used black, but regular sesame seeds work also)
 Vegetables of choice, here's what I used:
 2 small carrots, peeled and cut into matchsticks (I used one orange and one purple carrot)
 10-12 asparagus spears, trimmed and blanched
 5-inch piece of English cucumber, seeded and cut into matchsticks
 ½ yellow squash, cut into matchsticks
 ripe avocados* (see below for details)
You can also use sliced bell pepper, sprouts, green onion, radish, mushrooms, etc.
 Pickled Sushi Ginger, for serving
 Wasabi, optional
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 Reduced Sodium Tamari or soy sauce, for dipping
 Sriracha Mayo: (optional)
 ½ cup mayo
 ½ - 2 tablespoons Sriracha Hot Sauce (to taste)
*You will need ½ a large avocado per roll to achieve the "dragon roll" look. You will also need 1
extra avocado if you plan to use some on the inside.
Instructions
Sushi Rice:
1. In a small bowl, combine together rice vinegar, sugar, and salt. Stir well and set aside for
the sugar and salt to dissolve while the you cook the rice.
2. Place 2 cups of dry rice into a fine mesh strainer. Rinse rice under running water 30-60
seconds. Strain thoroughly and place cleaned rice into your rice maker or into a medium
saucepan. Fill with a full two cups of water and if using a rice maker, turn on to cook.
3. If cooking on the stove, place saucepan over medium-hight heat. Bring to a boil, reduce
heat to low, and cover the pot with a tight fitting lid. Continue to cook rice until all of the
water is absorbed. Turn the heat off and let rice steam in the saucepan with the lid on for
an additional 10-15 minutes.
4. Transfer the rice to a shallow dish and gently stir in vinegar mixture. Cover and let sit for
a few minutes to absorb the seasoning.
Sushi Rolls:
1. Cover a bamboo sushi rolling mat with plastic wrap. If you don't have a sushi mat you
can use a kitchen towel lined with plastic wrap.
2. Place a sheet of nori, rough side up, on the mat. I like to use a full sheet, but you can also
cut in half and use a half sheet for a smaller roll. Just be sure not to place too many
fillings on a half sheet roll.
3. For a full sheet, spread a thin layer of the seasoned rice across the nori. If you dampen
your fingers with water, it will help the rice not to stick. Below I will show you 3
different ways to roll.
4. #1. For Regular Sushi: Begin placing a thin line of each vegetable in a pile horizontally
along the lower third of the wrap (see photo below.)
5. #2. For Inside Out Sushi: Sprinkle some sesame seeds over the rice. Lightly wet your
hands with water and gently pat the rice. This will help the rice not stick to the mat when
rolling. Flip the nori upside down, so that the rice side is now touching the mat and the
seaweed side is up. Place a line of each veggie into a pile along the bottom third of the
nori (see photo below.)
6. Begin to roll the sushi away from you using the bamboo mat. Be sure to tuck in the
vegetables as you go and roll the sushi into a tight log. Place the sushi roll on a cutting
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board and lay the mat over the top of the roll. Use your hands to firmly even out the roll
again, reinforcing the tight roll.
7. With a dampened sharp knife, cut the long roll in half. Line the two halves up and cut in
half again. You should have 4 equal pieces. Now, cut each half in half and you should
have a total of 8 pieces.
8. #3. For Avocado Dragon Roll: Roll an inside out sushi roll and set aside. Take half of a
large avocado and carefully peel the skin off. Place the avocado flat side down on the
cutting board. Using a sharp knife, cut the avocado horizontally into thin slices. Gently
fan out the avocado to the length of the sushi roll. Carefully lift the fan of avocado and
lay it on top of the prepared roll (see photo below.)
9. Place a piece of plastic wrap on top and with your mat or a kitchen towel, shape the
avocado around the roll. (If using a mat, it may leave slight indentations)
10. Use a sharp knife and cut the roll into 8 equal pieces. Remove the plastic wrap and serve
immediately.
11. Serve sushi rolls with tamari or soy sauce, wasabi, and pickled ginger. Makes about 6
rolls, depending on how much rice you use in each roll.
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SANTA FE QUINOA STUFFED PEPPERS
(VEGAN + GF)
Ingredients
 1 cup dry quinoa , rinsed
 6 large bell peppers , assorted colors
 1 1/2 tablespoona olive oil (or preferred oil)
 1 medium onion , diced
 8 oz mushrooms , chopped
 3-4 cloves garlic , minced
 2 teaspoons chili powder
 3/4 teaspoon smoked paprika
 1/4 teaspoon cinnamon
 1 1/2 teaspoons cumin
 1 teaspoon sea salt , more to taste
 fresh cracked pepper to taste
 2 cups vegetable broth , low sodium
 1 cup corn , fresh or frozen
 1 15 oz can black beans , rinsed and drained
Instructions
129
To Prepare Peppers:
1. Preheat oven to 400 °F.
2. Wash and cut each pepper in half. If the pepper has a stem, try to leave it intact. Just
carefully cut it down the middle, leaving a piece on each pepper halve (this helps the
pepper keep its shape). Remove membranes and seeds.
3. Brush a little oil inside each pepper, and sprinkle with salt and pepper. Place, cut-side up
on a large rimmed baking sheet (line with parchment paper) Roast until peppers are
slightly tender, about 15 minutes. Remove from oven and set aside.
To Prepare Stuffing:
1. While the peppers are cooking, start making the stuffing. In a medium pot, add the quinoa
to 2 cups of low-boiling water (add a pinch of salt). Put lid on top. Cook until liquid is
gone and quinoa is fluffy. This usually takes about 15 minutes to cook. Remove from
heat and fluff with fork. Set aside.
2. Heat oil in a large skillet, over medium heat. Add onion and sauté until translucent, about
3-5 minutes.
3. Add mushrooms and garlic, sauté until mushrooms are softened, about 4-6 minutes.
4. Add the tomato paste and spices, cook for 1-2 minutes. Stir often.
5. Add the vegetable broth and bring to a simmer for 1-2 minutes.
6. Add cooked quinoa, beans and corn. Combine well. Taste for seasoning and add more as
needed. Cook for another 5-8 minutes, until liquid has cooked down. Stir often. Remove
from heat and set aside.
7. Divide stuffing mixture evenly among peppers, gently packing it down and making sure
to fully fill each pepper. Place them upright on a large rimmed baking sheet (line with
parchment paper or foil). Leave 1-inch between each pepper. Bake until quinoa is lightly
browned and crispy on top, about 15-20 minutes.
Notes
Topping Ideas: vegan sour cream, fresh-cut cilantro, squeeze of lime, hot sauce, salsa, avocado
and diced red onion.
*If you'd like the pepper to be more tender, let it cook 10 minutes longer. Cook less if you'd like
a crisper texture.
* You may have filling leftover. This all depends on the size of the peppers. You can save it for
wraps, burritos, tacos, salads, a breakfast side or for more stuffed peppers. It will last in the
fridge for 5-6 days or in the freezer for 2-3 months.
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EASY VEGAN FRIED RICE
Ingredients
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Rice + Vegetables
 1 cup extra-firm tofu* (8 ounces yields ~1 cup)
 1 cup long- or short-grain brown rice* (rinsed thoroughly in a fine mesh strainer)
 4 cloves garlic (minced)
 1 cup chopped green onion
 1/2 cup peas
 1/2 cup carrots (finely diced)
Sauce
 3 Tbsp tamari or soy sauce (plus more for veggies + to taste)
 1 Tbsp peanut butter
 2 -3 Tbsp organic brown sugar, muscovado sugar, or maple syrup
 1 clove garlic (minced)
 1-2 tsp chili garlic sauce (more or less depending on preferred spice)
 1 tsp toasted sesame oil (optional // or sub peanut or avocado oil)
Instructions
1. Preheat oven to 400 degrees F (204 C) and line a baking sheet with parchment paper (or
lightly grease with non-stick spray).
2. In the meantime wrap tofu in a clean, absorbent towel and set something heavy on top
(such as a cast iron skillet) to press out the liquid.
3. Once the oven is preheated, dice tofu into 1/4-inch cubes and arrange on baking sheet.
Bake for 26-30 minutes. You’re looking for golden brown edges and a texture that’s firm
to the touch. The longer it bakes, the firmer and crispier it will become, so if you’re
looking for softer tofu remove from the oven around the 26-28 minute mark. I prefer
crispy tofu, so I bake mine the full 30 minutes. Set aside.
4. While the tofu bakes prepare your rice by bringing 12 cups of water to a boil in a large
pot. Once boiling, add rinsed rice and stir. Boil on high uncovered for 30 minutes, then
strain for 10 seconds and return to pot removedfrom the heat. Cover with a lid and let
steam for 10 minutes*.
5. While rice and tofu are cooking, prepare sauce by adding all ingredients to a medium-size
mixing bowl and whisking to combine. Taste and adjust flavor as needed, adding more
tamari or soy for saltiness, peanut butter for creaminess, brown sugar for sweetness, or
chili garlic sauce for heat.
6. Once the tofu is done baking, add directly to the sauce and marinate for 5 minutes,
stirring occasionally.
7. Heat a large metal or cast iron skillet over medium heat. Once hot, use a slotted spoon to
scoop the tofu into the pan leaving most of the sauce behind. Cook for 3-4 minutes,
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stirring occasionally, until deep golden brown on all sides (see photo). Lower heat if
browning too quickly. Remove from pan and set aside.
8. To the still hot pan add garlic, green onion, peas and carrots. Sauté for 3-4 minutes,
stirring occasionally, and season with 1 Tbsp (15 ml) tamari or soy sauce (amount as
original recipe is written // adjust if altering batch size).
9. Add cooked rice, tofu, and remaining sauce and stir. Cook over medium-high heat for 3-4
minutes, stirring frequently.
10. Serve immediately with extra chili garlic sauce or sriracha for heat (optional). Crushed
salted, roasted peanuts or cashews make a lovely additional garnish. Leftovers keep well
in the refrigerator for 3-4 days, though best when fresh. Reheat in a skillet over medium
heat or in the microwave.
Notes
*If you don't like tofu, you can sub 1 cup fresh or frozen edamame - add in with vegetables.
*For the rice, you can also substitute a comparable amount of quinoa.
*Rice cooking method from Saveur! Literally, the perfect brown rice.
*Nutrition information is a rough estimate.
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SIMPLE VEGAN JAMBALAYA
Ingredients
 1/2 onion, we used red onion
 1/2 red bell pepper
 1/2 green bell pepper
 1 carrot
 1 14-ounce can chopped tomatoes (400 g)
 2 tbsp tamari or soy sauce
 2 tsp dried oregano
 1 tsp dried thyme
 1 tsp onion powder
 1 tsp cumin powder
 1 tsp paprika
 1/8 tsp ground black pepper
 1/8 tsp cayenne powder
 1 cup uncooked rice (200 g), we used short grain white rice
 3 cups water or vegetable broth (750 ml)
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 2 tbsp tahini (optional)
 1 cup canned or cooked chickpeas (180 g)
 1 cup canned or cooked kidney beans (180 g)
 Chopped fresh parsley for garnish (optional)
Instructions
1. Add the chopped veggies to a skillet or a large pot with some water and cook over
medium-high heat for 5 minutes. Add more water if needed. Feel free to sauté the veggies
in some oil if you want, but omit the tahini.
2. Add the chopped tomatoes and cook another 5 minutes.
3. Add the tamari or soy sauce and the spices and stir. Then add the rice and the water or
broth and bring to a boil. Cook over medium-high heat for 15 minutes or until the rice is
cooked.
4. Add the tahini (optional), chickpeas and beans, stir and cook 1 to 2 minutes more.
5. Serve with some chopped fresh parsley on top (optional).
Keep the vegan jambalaya in the fridge in a sealed container for 4 to 5 days.
NOTES
 Use any veggies, spices or legumes you like.
 Feel free to use fresh tomatoes instead of the chopped canned tomatoes.
 Add salt instead of the tamari or soy sauce if you want.
 The classic recipe is made with long grain rice, but we used what we had on hand. Use
any type of rice you prefer.
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ONE POT VEGAN MUSHROOM STROGANOFF
Ingredients
 1 Small Yellow Onion
 10 oz Cremini or Baby Bella Mushrooms
 4 cups Dry Rotini Pasta (GF if necessary)
 4 cups Imitation Beef Flavored Veggie Broth
 2 tbsp Nutritional Yeast
 1/4 tsp Freshly Ground Black Pepper
 1/3 cup Cashew Butter
 1 tbsp Fresh Lemon Juice
 1/4 – 1/2 tsp Salt (optional)
 Fresh Chopped Parsley, to garnish
Instructions
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 Peel your Onion, cut it in half, and then thinly slice it into half ―rings.‖ Clean your
Mushrooms using a damp paper towel or cloth, then cut in half or fourths, depending on
size. You want to keep the Mushrooms relatively large, as they will shrink when cooking
and are meant to imitate beef in this recipe.
 Pour a splash of water to a large pot over medium heat. Add in the sliced Onions and
cook until translucent, about 3-5 minutes.
 Add in the Pasta, Mushrooms, Beef-flavored Broth, Nutritional Yeast, and Black Pepper.
Bring to a boil and let simmer for 10-15 minutes, stirring occasionally to ensure nothing
sticks to the bottom of the pan.
 Turn the heat off, then stir in the Cashew Butter and Lemon Juice until everything is well
incorporated. Taste the pasta and add any additional Salt, if necessary.
 Top with freshly chopped Parsley and Black Pepper, and serve warm. Store any leftovers
in an airtight container in the fridge for up to one week.
NOTES
 I opted to use Cashew Butter instead of cashews in this recipe for convenience. This
brand is my favorite, but if you prefer to make your own, here’s an easy recipe.
 I used this brand of Vegan Beef-Flavored Broth and thought it had a great flavor! If you
can’t find Beef-flavored broth you can substitute Veggie Broth, but this recipe will not
taste as realistic.
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EASY VEGAN CHICKPEA &
CAULIFLOWER CURRY (OIL-FREE)
Ingredients
 2 tablespoons extra virgin olive oil or ~¼ cup water
 1 large onion, chopped
 4 teaspoons curry powder
 1 teaspoon garam masala
 1–2 teaspoons green curry paste
 ½ teaspoon cardamom
 1 head cauliflower
 2 (15 ½ oz.) cans chickpeas, drained
 2 (10 oz.) cans diced tomatoes w/ green chiles
 1 (14 oz.) can organic unsweetened coconut milk
 1 bunch greens (we use kale, spinach or chard)
 ½ cup chopped cilantro
Instructions
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1. Heat oil or water in large pot or dutch oven. Once heated, add the onions and garlic, and
cook until fragrant and translucent. Be sure to add more water as needed to prevent
burning.
2. Add the spices and curry paste, and stir until well combined. Mix in the cauliflower and
chickpeas, stirring for about 1 minute to heat through, then add the tomatoes and coconut
milk.
3. Bring mixture boil, then reduce heat to med-low and boil gently until the cauliflower is
tender and the liquid thickens slightly, stirring occasionally (about 15-20 minutes).
4. Add in the greens and cook through until wilted, stir in the cilantro then season with salt
& pepper to taste.
5. Serve warm with rice, quinoa and/or anything else of choice.
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THAI RED CURRY WITH VEGETABLES
Ingredients
 1 ¼ cups brown jasmine rice or long-grain brown rice, rinsed
 1 tablespoon coconut oil or olive oil
 1 small white onion, chopped (about 1 cup)
 Pinch of salt, more to taste
 1 tablespoon finely grated fresh ginger (about a 1-inch nub of ginger)
 2 cloves garlic, pressed or minced
 1 red bell pepper, sliced into thin 2-inch long strips
 1 yellow, orange or green bell pepper, sliced into thin 2-inch long strips
 3 carrots, peeled and sliced on the diagonal into ¼-inch thick rounds (about 1 cup)
 2 tablespoons Thai red curry paste*
 1 can (14 ounces) regular coconut milk**
 ½ cup water
 1 ½ cups packed thinly sliced kale (tough ribs removed first), preferably the
Tuscan/lacinato/dinosaur variety
 1 ½ teaspoons coconut sugar or turbinado (raw) sugar or brown sugar
 1 tablespoon tamari or soy sauce***
 2 teaspoons rice vinegar or fresh lime juice
 Garnishes/sides: handful of chopped fresh basil or cilantro, optional red pepper flakes,
optional sriracha or chili garlic sauce
Instructions
1. To cook the rice, bring a large pot of water to boil. Add the rinsed rice and continue
boiling for 30 minutes, reducing heat as necessary to prevent overflow. Remove from
heat, drain the rice and return the rice to pot. Cover and let the rice rest for 10 minutes or
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longer, until you’re ready to serve. Just before serving, season the rice to taste with salt
and fluff it with a fork.
2. To make the curry, warm a large skillet with deep sides over medium heat. Once it’s hot,
add the oil. Add the onion and a sprinkle of salt and cook, stirring often, until the onion
has softened and is turning translucent, about 5 minutes. Add the ginger and garlic and
cook until fragrant, about 30 seconds, while stirring continuously.
3. Add the bell peppers and carrots. Cook until the bell peppers are fork-tender, 3 to 5 more
minutes, stirring occasionally. Then add the curry paste and cook, stirring often, for 2
minutes.
4. Add the coconut milk, water, kale and sugar, and stir to combine. Bring the mixture to a
simmer over medium heat. Reduce heat as necessary to maintain a gentle simmer and
cook until the peppers, carrots and kale have softened to your liking, about 5 to 10
minutes, stirring occasionally.
5. Remove the pot from the heat and season with tamari and rice vinegar. Add salt (I added
¼ teaspoon for optimal flavor), to taste. If the curry needs a little more punch, add ½
teaspoon more tamari, or for more acidity, add ½ teaspoon more rice vinegar. Divide rice
and curry into bowls and garnish with chopped cilantro and a sprinkle of red pepper
flakes, if you’d like. If you love spicy curries, serve with sriracha or chili garlic sauce on
the side.
NOTES
Recipe adapted from my Thai green curry recipe.
*RED THAI CURRY PASTE: Look for it in the Asian section of the grocery store. I like Thai
Kitchen brand, which is vegetarian. Not all brands are (they can contain fish sauce and/or shrimp
paste).
**COCONUT MILK: For rich and creamy curry, you need to use regular (not light/reduced
fat) coconut milk that contains guar gum. My favorite is Native Forest Classic. The varieties
without guar gum (which are becoming more widely available) aren’t nearly as creamy, even
though their fat content is the same.
***MAKE IT GLUTEN FREE: Be sure to use gluten-free tamari instead of regular soy sauce.
IF YOU WANT TO ADD TOFU: I’d suggest baking it first and adding it with the coconut
milk in step 4. If you add raw tofu, it will soak up too much of the liquid, and baking it greatly
improves the texture, anyway.
UPDATE 8/10/2016: I tweaked this recipe a tiny bit to make it richer and more flavorful
(decreased water from ¾ cup to ½ cup, and increased tamari to 1 tablespoon and vinegar to 2
teaspoons). I also updated the post with better photos!
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THE VEGAN BUDDHA BOWL
Ingredients
Quinoa
 1 Cup Quinoa rinsed
 2 Cups Water
Chickpeas
 1 1/2 Cups Cooked Chickpeas
 Drizzle Olive Oil or other neutral oil
 1/2 Tsp Salt
 1/2 Tsp Smoked Paprika
 1 Tsp Chili Powder
 1/8 Tsp Turmeric
 1/2 Tsp Oregano
Red Pepper Sauce
 1 Red Bell Pepper ribs and seeds removed
 2 Tbs Olive Oil or other neutral oil
 Juice from 1/2 Lemon or more to taste
 1/2 Tsp Pepper
 1/2 Tsp Salt
 1/2 Tsp Paprika
 1/4 Cup Fresh Cilantro
Everything Else
 Mixed Greens
 An Avocado
 Sesame Seeds for Garnish
Instructions
1. Start by cooking the quinoa. Bring 2 cups water to a boil, then add quinoa. Simmer for
about 15 minutes until all water is absorbed. When done, remove from heat and keep
covered for about 10 minutes so quinoa can absorb any excess water.
2. Preheat oven to 425. In a bowl, toss chickpeas, oil, and spices until chickpeas are evenly
coated. On a baking sheet lined with parchment paper, bake chickpeas for 15-20 minutes,
or until desired doneness is reached. When done, remove from oven and let cool.
3. To make red pepper dressing, add all dressing ingredients to a blender (not a food
processor) and blend on high until smooth. Taste, and adjust seasonings to your
preference.
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4. Finally, assemble the buddha bowls. In two bowls, add quinoa, mixed greens, avocado,
and chickpeas. Drizzle everything with red pepper sauce, and sprinkle with sesame seeds.
Enjoy!
Recipe Notes
P.S. I used the Magic Bullet blender (affiliate link) to make the sauce in this recipe. I love my
Magic Bullet for smaller-batch recipes and highly recommend it!
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VEGAN CHEESY BROCCOLI RICE CASSEROLE
Ingredients
 1 tablespoon avocado oil
 1/2 cup diced onion
 2 cloves garlic, (minced)
 2 cups cooked rice
 2 cups riced broccoli
 1 cup cheese sauce (recipe below)
 FOR THE TOPPING:
 2 slices gluten free bread, (torn into pieces)
 2 teaspoons vegan butter OR oil of choice
 Pinch white pepper
 Pinch salt
Instructions
1. In a food processor, add all of the topping ingredients. Process until well combined and
the bread has become course breadcrumbs. Set aside.
2. Heat the oil in a large skillet over medium-high heat. Add in the onions and sauté until
translucent. Add in the garlic and sauté another 30 seconds.
3. Add in the broccoli rice and sauté until softened and bright green. Stir in the rice and
cook to warm. Add in the cheese sauce and warm through. Remove from the heat.
4. Pour the mixture into a casserole dish and top with breadcrumbs. Set the oven broiler to
high, and broil until the tops are golden brown. Serve.
NOTES
 This recipe calls for broccoli rice. I purchase my broccoli rice at Trader Joe’s in the
produce section. If you cannot find premade broccoli rice, you can make your own by
pulsing peeled broccoli stems in the food processor until it is the size of rice OR you can
substitute with cauliflower rice.
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 The cheese sauce recipe makes more than is required for the Cheesy Broccoli Rice
Casserole. I recommend using it in one of the ways I list in the post above. You can’t go
wrong.
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MAGIC GARLICKY TOFU
Ingredients
For the baked tofu:
 Tofu: One block of tofu, either firm or extra-firm. I also strongly recommend buying
organic tofu, if it’s available.
 Oil: Olive oil, or whatever your preferred cooking oil may be.
 Cornstarch: This is the magic ingredient that helps make tofu (as well as many other
foods) extra-crispy in the oven.
 Garlic Powder / Salt / Black Pepper: Just a few simple seasonings.
For the garlicky black pepper sauce:
 Red onion: Or Ottolenghi used shallots; either will work.
 Garlic: Yes, this recipe calls for loads of garlic. Yes, I 100% recommend using it all.
 Jalapeño: Or Thai bird chiles, whichever kind of chile you happen to have on hand. I’ve
made it with both.
 Butter or cooking oil: If you’re not making this vegan, I love the extra flavor of the
butter. But if you are going dairy-free, you can substitute vegan butter or your preferred
cooking oil.
 Soy sauce, maple syrup, ginger, cornstarch and water: To form the base for the sauce,
thickened slightly with cornstarch.
 Freshly-ground coarse black pepper: Keywords: freshly-ground and coarse, which
makes this recipe extra-delicious. If you only have the pre-ground fine black pepper that
comes in traditional shakers, you will need to use considerably less pepper. (In that case,
start small and add to taste.)
Toppings: We love this with lots thinly-sliced green onions and toasted sesame seeds.
Instructions
To make this recipe, simply:
1. Prep and bake the tofu. See here for instructions on how to make my crispy baked tofu
recipe. (It’s super easy — just drain, season and bake the tofu until crispy!)
Then while the tofu is draining and baking…
2. Prep your sauce ingredients. As in, chop a million cloves of garlic, a small red onion,
and a jalapeño (or two). Then whisk together the base for your sauce (water, soy sauce,
maple syrup, black pepper, cornstarch and ground ginger).
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3. Cook the sauce. Sauté the onion, garlic and jalapeño until they are all nice and soft and
fragrant. Then add in the soy sauce mixture and simmer until thickened.
4. Toss everything together. Then add the baked tofu to the sauce and gently toss until
combined. And…
5. Serve! Garnished with lots of green onions and toasted sesame seeds, if you’d like.
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VEGETARIAN SLOPPY JOES WITH LENTILS
AND CHICKPEAS {VEGAN}
Ingredients
 1/2 cup dry green lentils
 1 –15 ounce can cooked chickpeas, rinsed and drained (1.5 cups)
 Coleslaw for topping, if desired
 Hamburger buns, I used Udi’s gluten free
BBQ SAUCE:
 1 teaspoon olive oil
 1 small shallot, diced (about 1/4 cup)
 2 small cloves garlic, minced
 1 cup tomato sauce
 1 tablespoon ketchup
 1 tablespoon pure maple syrup
 2 teaspoons apple cider vinegar
 1 teaspoon tamari
 1/2 teaspoon mustard powder
 1/4 teaspoon ground cumin
Instructions
1. Place lentils in a medium sized pot and cover with 1 cup of water and a pinch of salt.
Bring to a boil, reduce to a simmer and cook lentils until tender and cooked through, 20-
25 minutes.
2. Heat a large pan over medium heat and add the olive oil and shallots. Season with a pinch
of salt and cook for 2-3 minutes. Add the garlic and cook for 1 more minute. Next, add
the remaining BBQ sauce ingredients and cook for 5 minutes, stirring occasionally. Add
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the cooked lentils and chickpeas to the BBQ sauce and cook for another 5-10 minutes
until everything is heated through.
3. Scoop the sloppy joe mix onto the buns and top with coleslaw if desired.
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BLACKENED TEMPEH WITH AVOCADO,
KALE AND VEGAN CAJUN RANCH
Ingredients
Cajun Vegan Ranch Dressing
 ⅓ cup vegan ranch dressing (or sub your favorite store-bought ranch)
 ½ –1 teaspoon cajun spice blend ( or sub ¼ teaspoon paprika, and 1/4 teaspoon cayenne)
 1 block tempeh
 2–3 tablespoons Cajun Spice like Black Magic
 4–5 leaves of lacinato kale, tough stems removed ( or use 3 cups pre-shredded kale )
 1 teaspoon oil, pinch salt, lemon zest from ½ a lemon
 4 radishes, sliced ( or sub cucumber slices… or ribbons are nice)
 1 scallion, sliced
 1 avocado, sliced
¼ cup pickled onions ( optional)
 Optional add-ons sprouts or micro greens, cooked quinoa, large whole wheat tortillas,
sauerkraut.
Instructions
1. Stir the cajun spice into the dressing, starting conservatively. Taste, and add more to
taste. You want it bold!
2. Add the tempeh, whole to a sauté pan of generously salted water, just enough to cover it.
Let simmer gently 8-10 minutes to help soften and reduce bitterness. Slice it into ½ inch
wide slices and generously coat each side with Cajun Spices.
3. Pan-sear the tempeh in a little oil, until crispy and heated through. Set aside.
4. Stack the kale ( removing any thick stems) and cut in to thin ribbons. Place in a bowl and
add a teaspoon or two of olive oil ( just enough to barely coat) a pinch salt and lemon
zest. Massage with your fingers until tender. To the kale add the radishes, scallion,
pickled onion and avocado. Toss with some of the Vegan Ranch dressing, enough to coat.
( You can also keep everything separate, especially if making grain bowls)
5. Either divide the salad among bowls or place it in a warm, whole wheat tortillas, topped
with the blackened tempeh and sprouts.
The salad is hearty enough that it will taste good the next day.
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Notes
You could also serve this over grains like quinoa and make hearty bowls for dinner.
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THAI PINEAPPLE FRIED RICE
Ingredients
 2 tablespoons coconut oil or quality vegetable oil, divided
 2 eggs, beaten with a dash of salt
 1 ½ cups chopped fresh pineapple
 1 large red bell pepper, diced
 ¾ cup chopped green onions (about ½ bunch)
 2 cloves garlic, pressed or minced
 ½ cup chopped raw, unsalted cashews
 2 cups cooked and chilled brown rice*, preferably long-grain brown jasmine rice
 1 tablespoon reduced-sodium tamari or soy sauce
 1 to 2 teaspoons chili garlic sauce or sriracha
 1 small lime, halved
 Salt, to taste
 Handful of fresh cilantro leaves, torn into little pieces, for garnishing
Instructions
1. Heat a large wok, cast iron skillet or non-stick frying pan over medium-high heat and
place an empty serving bowl nearby. Once the pan is hot enough that a drop of water
sizzles on contact, add 1 teaspoon oil. Pour in the eggs and cook, stirring frequently, until
the eggs are scrambled and lightly set, about 30 seconds to 1 minute. Transfer the eggs to
the empty bowl. Wipe out the pan if necessary with a paper towel (be careful, it’s hot!).
2. Add 1 tablespoon oil to the pan and add the pineapple and red pepper. Cook, stirring
constantly, until the liquid has evaporated and the pineapple is caramelized on the edges,
about 3 to 5 minutes. Then add the green onion and garlic. Cook until fragrant while
stirring constantly, about 30 seconds. Transfer the contents of the pan to your bowl of
eggs.
3. Reduce the heat to medium and add the remaining 2 teaspoons oil to the pan. Pour in the
cashews and cook until fragrant, stirring constantly, about 30 seconds. Add the rice to the
pan and stir to combine. Cook until the rice is hot, stirring occasionally, about 3 minutes.
4. Pour the contents of the bowl back into the pan and stir to combine, breaking up the
scrambled eggs with your spoon. Cook until the contents are warmed through, then
remove the pan from heat. Add the tamari and chili garlic sauce, to taste. Squeeze the
juice of ½ lime over the dish and stir to combine. Season to taste with salt and set aside.
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5. Slice the remaining ½ lime into 4 wedges. Transfer the stir-fry to individual serving
bowls and garnish each bowl with a lime wedge and a light sprinkle of cilantro. Serve
with bottles of tamari and chili garlic sauce or sriracha on the side, for those who might
want to add more to their bowls.
NOTES
Recipe adapted from my spicy kale and coconut fried rice.
*Rice Notes: For 2 cups cooked rice, you’ll need to cook up about ⅔ cup dry rice. To cook the
rice, rinse it well in a fine mesh colander, then bring a large pot of water to boil. Add the rice and
let it boil, uncovered, for 30 minutes. Drain off the remaining cooking water, then return the rice
to the pot. Cover the pot and let the rice steam, off the heat, for 10 minutes. To chill the rice
ASAP, spread it across a parchment paper-lined rimmed baking sheet and let it cool in the
refrigerator.
Make It Vegan/Egg Free: Skip the eggs by heating the pan and then start cooking with step 2.
This fried rice would be great with crispy baked tofu, which you could toss in during step 4.
Make It Gluten Free: Make sure to use a certified gluten-free soy sauce (tamari is usually
gluten free, but check to be sure).
Storage Suggestions: The dish tastes great the next day, whether reheated or served at room
temperature.
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CURRIED TOFU SCRAMBLE [VEGAN]
Ingredients
 1 potato
 1 onion
 ½ green pepper
 ½ cup of chopped mushrooms
 One package of extra firm tofu
 2 tbs. of nutritional yeast flakes
 2 tbs. of turmeric powder
 1 tsp. of curry powder
 A pinch or two of pepper
 Handful of fresh spinach
 1 tomato
 1 avocado
 1 tsp. of olive oil
Instructions
1. Chop the potato into small cubes.
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2. Add the olive oil to your skillet and cook the potato cubes on medium heat for a few
minutes, stirring regularly until tender.
3. Chop the onion and add it to your skillet. Sauté for a few more minutes while stirring.
4. Chop the green pepper and mushrooms and add them to your skillet. Cook on low for 3-5
minutes.
5. Drain the tofu and place in a large bowl. Use a paper towel to help dry the tofu. Use a
potato masher to crumble the tofu and add it to your skillet.
6. Add all your spices and stir. Cook on medium heat for 7-10 minutes, stirring regularly.
7. Slice the avocado and tomato and arrange on your plate next to the fresh spinach.
8. Scoop some delicious tofu scramble next to your veggies and enjoy!
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TOFU SCRAMBLE WITH BROCCOLI NOODLES
Ingredients
 2 broccoli stems, spiralized (florets saved for future use)
 1 14oz block of extra-firm tofu
 2 tablespoons extra virgin olive oil
 ½ onion, diced
 2 cloves of garlic, minced
 1 small red bell pepper, finely diced
 1 teaspoon cumin
 1 tablespoon nutritional yeast flakes (optional)
 salt and pepper, to taste
Instructions
1. Bring a medium pot of water to a boil. Once boiling, add in the broccoli noodles and
cook for 2-3 minutes or until broccoli noodles are al dente.
2. While the broccoli cooks, place the tofu on a plate lined with paper towels. Using a fork,
smash the tofu until it crumbles. Blot the top with paper towels to remove as much excess
moisture as possible. Set aside.
3. Heat a large skillet over medium heat and add in the olive oil. Once oil heats, add in the
onion, garlic and peppers. Cook for 3-5 minutes or until vegetables soften. Add in the
cumin, stir for 1 minute and then add in the tofu, broccoli noodles, turmeric and
nutritional yeast flakes. Season with salt and pepper and cook for 2-3 minutes or until the
tofu is heated through.
4. Serve warm.
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144
Ingredients
free)
 1 cup snow peas
Instructions
To Prepare Noodles:
To Make Sauce:
145
Stir and set aside. (If you add extra veggies/noodles or like it really saucy, I recommend
For Stir-Fry:
1. Place a large frying pan or wok on the stove over medium-high heat. Add 1 tablespoon of
cooking oil, along with the cabbage, carrots, bell pepper, mushrooms, and garlic. Sauté
vegetables for 2-3 minutes until slightly tender. Add snow peas and green onions and
sauté for 1 more minute.
remaining sauce as needed. Serve immediately. Makes 2-3 servings.
Notes
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STIR-FRIED SPIRALIZED SWEET POTATO NOODLES
Ingredients
 ⅓ cup low sodium tamari (gluten free), coconut aminos (grain & gluten free), or soy
sauce (neither grain or gluten free)
 black pepper
 1 tablespoon raw honey, coconut sugar, coconut nectar, or brown sugar (add more or less
to taste)
 1 teaspoon rice vinegar or apple cider vinegar
 1 tablespoon cooking oil (avocado, coconut oil, or other oil of choice)
 1 medium onion (I used yellow, but any will do)
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 1 cup shredded red cabbage or other leafy vegetable like napa cabbage, baby bok choy,
 4-5 mushrooms, sliced (shiitake, baby bella, button, etc.)
 1 bell pepper, seeds removed and thinly sliced, any color will do
 1 cup sugar snap peas or snow peas
 2 large sweet potatoes, peeled*
Instructions
To Make Sauce:
 Combine tamari/soy sauce, honey/coconut sugar, rice vinegar, sesame oil, and pinch of
pepper in a small bowl. Stir and set aside.
 Spiralize Noodles:
 Chop ends off potatoes and use the smaller noodle setting on your spiralizer to thin
noodles. Set aside. You can also use your spiralizer blade of choice, just keep in mind
cooking times will vary.
Stir-Fry:
1. Heat oil in a large pan or wok over high heat. Add onion and sauté for a minute or two,
just until it begins to turn translucent. Stir in garlic, cabbage, bell pepper, and
mushrooms; cook for a few minutes.
2. Add your spiralized noodles, pea pods, and half of the sauce mixture. Stir quickly. Sauce
will begin to reduce sauce, coating the noodles. Add more sauce as needed and continue
cooking until noodles and veggies are crisp-tender (soft but will have a bite; al dente).
Serves 4–6.
Notes
*Can substitute zucchini noodles for the sweet potato, although cooking time will vary.
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RAINBOW NOODLE SALAD
Ingredients
Sauce
 3 tbsp Soy Sauce
 1 tbsp Rice Wine Vinegar
 1 tbsp Brown Sugar
 1 tsp Lime Juice
Salad
 100 g Rice Noodles
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 1 Carrot
 1 Zucchini
 1/4 Purple Cabbage finely sliced
 1 Red Pepper finely sliced
 1 Yellow Pepper finely sliced
 1 bunch Fresh Coriander roughly chopped
 1 small handful Cashew Nuts roughly chopped
 1 tsp Sesame Seeds
 1/2 Red or Green Chilli (optional
Instructions
1. Mix all ingredients for the sauce together in a bowl and whisk so everything is combined.
2. Soak the rice noodles according to the instructions on the packet and mix with the
spiralized carrot and zucchini. If you don't have a spiralizer, you can just chop the carrot
and zucchini into very thin long strips.
3. Mix all the other finely chopped veggies in, toss with the sauce, and top with the
coriander, cashews, sesame seeds and some sliced chilli if you like.
RECIPE NOTES
The salad will keep in the fridge in an airtight container for up to 2 days. Best enjoyed on the day
it is made.
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CREAMY VEGAN PESTO PASTA & CAULIFLOWER
Ingredients
Roasted veggies
 1 cauliflower
 1 zucchini
 2 tbsp olive oil sea salt
Cheesy Nut Dust and Vegan Pesto
 1/2 cup / 70 g almonds
 1 large handful basil
 1 large handful spinach
 1/3 cup / 80 ml olive oil
 a few pinches salt
 1 small avocado (use half if you have a large and serve the rest on the side)
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 chickpea pasta or pasta of choice, for 4 persons
To serve
 Lettuce or baby spinach cherry tomatoes, quartered
Instructions
1. Set the oven at 200°C / 400°F.
2. Break the cauliflower into small florets and chop the stem inte bite-size pieces.
3. Slice the zucchini. Toss cauliflower and zucchini with a little oil and salt and spread out
on a baking sheet.
4. Roast for 25-30 minutes or until soft and golden.
5. Meanwhile, cook the pasta according to instructions on the package (reserve a little bit of
pasta water when draining) and start making cheesy nut dust and pesto
6. Add almonds, 2 teaspoons nutritional yeast and a large pinch sea salt to a food processor.
Pulse on high speed until all nuts are mixed/pulverized into coarse sand/dust.
7. Place half of the cheesy nut dust in a small bowl and leave the rest in the food processor
for the pesto.
8. Add 1 more teaspoon nutritional yeast, basil, spinach, olive oil, lemon juice and a little
more salt.
9. Mix until smooth, taste and adjust. This is your basic vegan pesto.
10. Now add avocado and pulse for an even creamier pesto, you might want to add a little
more lemon and olive oil at this point.
11. Toss half of the pesto with the cooked pasta and a little bit of pasta water (add chickpeas,
if using regular pasta).
12. Arrange the pasta on four plates, add roasted cauliflower, zucchini slices, lettuce,
tomatoes and a few dollops pesto on top.
13. Sprinkle with cheesy nut dust and a little olive oil. Enjoy!
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VEGAN DAN DAN NOODLES
Ingredients
 8 ounces thin spaghetti
 1 tablespoon peanut or vegetable oil
 2 stalks celery (finely chopped)
 9 ounces white button mushrooms (finely chopped)
 handful baby spinach
 2 stalks scallions (finely chopped)
SAUCE
 2 small cloves garlic (minced)
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 1 tablespoon ginger (minced)
 3 tablespoons rice vinegar
 2 tablespoons hot chili oil (or less if you don’t like it too spicy)
 3 tablespoons natural peanut butter
 2 1/2 teaspoons sugar
 salt
Instructions
1. Bring a pot of water to boil. Add spaghetti and cook for 8-9 minutes, until al dente.
Drain, rinse under cold water, drain again and transfer to a large mixing bowl.
2. In a pan over high heat, add peanut oil, celery and mushrooms and cook for 8-10 minutes,
until mushrooms are beginning to turn a golden brown color. Transfer to a bowl and set
aside.
3. Put all the ingredients for the sauce in a blender and blend until smooth. Add sauce to the
spaghetti and toss until the noodles are evenly coated. Season with salt until you are
satisfied with the taste.
4. Add mushroom mix, spinach and scallions to the noodles and toss well. Serve.
NOTES
This vegan dan dan noodles recipe will keep refrigerated for up to 3 days.
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EGGPLANT WITH GARLIC SAUCE
Ingredients
 2–3 long Japanese or Chinese eggplant, sliced in half lengthwise and chopped
 2 tablespoons peanut oil
 4 large cloves garlic, peeled and minced
 1 tablespoon ginger, peeled and minced
 2–3 Chinese dried red chiles, chopped
 4 scallions, finely chopped on the bias
FOR THE SAUCE:
 2 teaspoons granulated sugar
 1 tablespoon chinkiang vinegar
 1 tablespoon shaoxing wine or dry sherry
Instructions
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1. Whisk all the ingredients for the sauce into a bowl and set aside.
2. In a large pan over medium high heat, add 1 tablespoon peanut oil and eggplant. Stir fry
for a few minutes (about 5 minutes) until the sides are golden brown and the center is
tender.
3. Transfer eggplant to a plate and add remaining 1 tablespoon peanut oil to the pan. Add
garlic, ginger, red chilies and cook for 1 minute.
4. Add eggplant and scallions, toss and pour the sauce. Stir fry for 1 minute, until all the
vegetables are coated and add sesame oil.
5. Turn the heat off and serve with white or brown rice.
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COLD ASIAN NOODLE SALAD
Ingredients
 200 grams pasta or other egg noodles
 1/2 English cucumber, peeled, seeds removed and chopped into stick (julienned)
 1 cup bean sprouts
 2 teaspoons sesame oil
 2 tablespoons chopped cilantro (optional)
DRESSING
 1 dried red chile (finely chopped)
 1 1/2 teaspoon sugar
 3 tablespoons rice vinegar
 2 tablespoons chili oil (or sesame oil)
 salt to taste
Instructions
For the dressing:
1. Put all the ingredients in a bowl and mix well. Set aside.
For the noodle salad:
1. Bring a pot of water to boil and cook the noodles according to the instructions on the
package. Drain, rinse under cold water and drain well.
2. Transfer noodles to a large bowl and add cucumber, bean sprouts and dressing.
3. Toss well, season with salt and serve.
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12-MINUTE SCRAMBLED TOFU FRIED RICE
Ingredients:
 7 ounces (half of a 14-ounce block) extra-firm tofu
 1/2 cup finely diced yellow onion (about 1/2 small onion)
 1 medium clove garlic, minced
 2 tablespoons toasted sesame oil, divided
 1 thumb-sized knob ginger, peeled and minced (about 1 tablespoon)
 1/4 teaspoon ground turmeric
 3 cups cooked brown rice (I like brown Basmati rice) (cold, day-old rice is best)
 1 cup frozen corn kernels
 1 cup frozen peas
 2-3 tablespoons Tamari or soy sauce
Optional Toppings:
 Chopped chives or other herbs
 Chopped scallions
 Sriracha sauce
 Cooked, crumbled bacon
 I’ve even topped mine with a little avocado!
Instructions:
1. Set the tofu on a large cutting board and mash with a potato masher or fork until it’s
crumbled. Set aside.
2. Place a large saute pan over medium heat. Add the olive oil. When hot, add the onion.
Saute until softened, about 3 minutes. Add the garlic and cook, stirring occasionally, for 1
minute.
3. Add one tablespoon of the sesame oil, then add the ginger, smoked paprika, turmeric, and
mashed tofu. Cook, stirring until the spices are well-incorporated, about 2 minutes.
4. Increase heat to medium-high. Add the remaining sesame oil and the rice. Cook, stirring
frequently, until the rice sizzles and is thoroughly warmed through, about 2 minutes.
5. Stir in the corn, peas, and Tamari (or soy sauce) and cook until the veggies are warm,
about one more minute.
6. Taste and add additional Tamari or soy sauce if desired.
7. Serve topped with chopped chives or other herbs of choice, chopped scallions, or even a
little crumbled bacon for the carnivores’ portions if you like. We like to pass the Sriracha
with this fried rice, as well.
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152
VEGAN JOLLOF RICE
Ingredients
 1/2 large yellow onion, diced (about 1 1/3 cups diced onions)
 3 large garlic cloves, minced
 1 inch piece of ginger, minced (about 1 1/2 teaspoons)
 3 to 4 Thai chili peppers, sliced
 1 teaspoon salt
 1 cup uncooked basmati rice
 1/2 teaspoon paprika
 1 teaspoon dried thyme
 14-ounce (400g) can of crushed tomatoes
 1 cup (250ml) vegetable broth or water
 chopped parsley to serve
Instructions
1. In a large pan, heat the olive oil over medium-high heat. Add the onions and cook them
for 4 to 5 minutes, until they start to turn translucent, stirring frequently. Mix in the
garlic, ginger and chilis and cook for 30 seconds, until the spices turn fragrant. Add the
salt and basmati rice and stir. Continue toasting the rice for 2 minutes.
2. Add the paprika, thyme, crushed tomatoes and broth and stir until well combined. Cover
the pan with a lid and reduce the heat to low. Let the rice simmer for 15 to 18 minutes,
until all the liquids are absorbed.
3. Remove the pan from heat and let the rice sit for 8 to 10 minutes. The rice will finish
cooking as it rests. Fluff up the rice with a fork and sprinkle with chopped parsley to
serve.
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VEGAN BIBIMBAP WITH CRISPY RICE
Ingredients
 200 grams (7 oz) extra-firm tofu, drained and pressed
 2 teaspoons cornstarch
 2 tablespoons brown sugar
 1 ½ tablespoons soy sauce
 1 tablespoon rice vinegar
 2 teaspoons gochujang
 2 tablespoons plus 2 teaspoons neutral oil, divided
 4 cloves of garlic, thinly sliced
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 ½ tablespoon grated ginger
 150 grams (5.3 oz) fresh spinach
 A pinch of salt
 5 cups (725 grams) day-old white rice
 1 carrot, julienned
 Half a cucumber, julienned
 2 radishes, thinly sliced
 ¼ cup (50 grams) vegan kimchi
 1 green onion, thinly sliced
 A sprinkling of sesame seeds (optional)
 For the gochujang sauce
 4 tablespoons gochujang
 1 tablespoon brown sugar
 1 tablespoon rice vinegar
 2 teaspoons sesame oil
 1 tablespoon water
Instructions
1. Cut the tofu into cubes and place it in a plastic bag along with the cornstarch. Shake to
coat the tofu in the cornstarch.
2. In a bowl combine the brown sugar, soy sauce, rice vinegar and gochujang. Mix well.
3. Heat a frying pan over medium-high heat and add 1 tablespoon of neutral oil. Fry the tofu
cubes until crispy on all sides then pour over the sauce. Continue frying, while stirring, a
few seconds more until you have a thick glaze on the tofu. Remove to a plate.
4. Carefully wash out the pan and return it to the heat. Once the water has evaporated, add 2
teaspoons of neutral oil, the garlic and ginger. Fry for a few seconds until soft then add
the spinach. Sautee, while stirring, until the spinach is wilted. Remove to a plate.
5. Add the remaining tablespoon of neutral oil and the sesame oil to the pan. Add the rice,
packing it down into a thick pancake. Fry without stirring for 4 – 5 minutes or until the
bottom is nicely crispy. Remove from the heat.
6. Combine all the ingredients for the gochujang sauce.
7. Divide the rice between your bowls and top with the tofu, spinach, carrot, cucumber,
radish, kimchi, green onion and a sprinkling of sesame seeds. Serve with the gogchujang
sauce.
Notes
Note: Bibimbap is usually a huge bowl of food. While I’ve said that this recipe serves 2, if
you’re not such a big eater you may be able to stretch it into 3 or 4 servings.
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154
SUMMER SUSHI BOWL
Ingredients
 bowl ingredients
 1 cup rice, cooked (white, sushi, jasmine, basmati, brown all work well here)
 1 cup fresh mango, cubed
 1 small cucumber, sliced thin
 ¼ cup homemade kimchi or store-bought
 ½ avocado, sliced or cubed
 1 green onion, sliced thin
 spicy mayo (ingredients below)
 sesame seeds, to taste.
 spicy mayo ingredients
 1 block of medium firm tofu, well rinced
 3 tbs lemon juice
 1-2 tbs sriracha
 1 tsp crushed pepper flakes
 ½ tsp salt
Instructions
1. Start by making the spicy mayo, this can be done ahead of time like mentioned before.
Blend all of the mayo ingredients until very smooth and refrigerate until ready to
assemble.
2. Cook the rice as per the package’s instructions.
3. Cut and prep all the vegetables and the mango.
4. Assemble the bowl as you want and enjoy!
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SPANISH BROWN RICE
Prepare the rice ahead of when needed for a quick-to-pull-together side for any Mexican-inspired
meal. Vegan + Gluten Free
Ingredients
 1 Tbs Coconut Oil virgin, unrefined
 1/2 C Purple Onion Diced, 110g
 2 tsp Adobo Sauce** from a can of chipotle chili peppers or 1 tsp of minced pickled
jalapeños, adjust to taste
 1 tsp Cumin ground
 1 tsp Chili Powder
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 1/4 tsp Smoked Paprika
 1/2 tsp Garlic Salt
 1/2 tsp Sea Salt
 2/3 C Fire Roasted Tomatoes 200g, freeze the leftovers
 1 Tbs Tomato Paste
 2 1/2 C Cooked and Chilled Long Grain Brown Rice* 350g, see note
 Serve With (optional):
 Additional Limes
 Cilantro
 Salsa
 Jalapeños
Instructions
1. In a large saute pan, heat the oil until shimmering.
2. Add the onions and cook on medium-low for about 8 minutes or until softened.
3. Add the adobo sauce, cumin, chili powder, paprika, garlic and salt. Stir until the onions
are coated and the spices release their fragrance.
4. About one minute. Add the tomatoes and tomato paste. Stir for another minute or until all
the ingredients are incorporated.
5. Add the cold rice and stir until all the ingredients are evenly distributed.
6. Squeeze lime juice over the rice, and stir.
7. Warm on low for about five minutes or until heated through.
8. Adjust salt to taste.
9. Serve with additional limes, cilantro, salsa and/or jalapeños.
10. Store in a lidded container in the refrigerator for up to three days or freeze for up to one
month.
Notes
*I always prep and chill my rice prior to making this recipe. Although the rice can be made just
before pulling this recipe together, the rice won't be quite as fluffy.
Cook rice according to package directions or to yield 2 1/2 C (350g) cooked rice, add 3/4 C
(152g) of long grain brown rice to a sauce-pot with 1 1/2 C + 2 Tbs (432g) Vegetable Broth.
Cover. Cook on medium-low for 30 minutes. Remove from heat. Let rest for ten minutes,
covered. Place in a covered container to chill over night. Use as directed in the recipe.
**Look for chipotle chilis in adobo sauce on the Mexican food isle of the grocery store.
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CURRIED RICE VEGAN BUDDHA BOWL
Ingredients
156
 2 cups (480 ml ) vegetable stock - $0.90
 ½ teaspoon mild curry powder - $0.03
 ½ teaspoon turmeric - $0.02
 1 teaspoon salt divided - $0.03
 ¼ cup (40 grams) raisins - $0.50
 1 cup (185 grams) basmati rice rinsed several times and drained - $0.60
 400 grams (14 oz) cooked chickpeas - $0.75
 1 green onion chopped - $0.30
 1 medium sweet potato diced - $0.93
 1 cup (240 ml) coconut milk - $0.69
 1 lime zest and juice, divided - $0.48
 1 tablespoon maple syrup - $0.47
 1 mango diced - $0.75
 1 avocado sliced - $0.75
 4 radishes thinly sliced - $0.50
 ½ packed cup (45 grams) fresh cilantro roughly chopped - $0.25
 1 clove of garlic - $0.08
 5 tablespoons dairy-free yogurt - $0.44
 Optional garnish: a few sprigs of cilantro and a thinly sliced green onion
Instructions
1. Combine the stock, curry powder, turmeric, ½ teaspoon of the salt and raisins in a pot and
bring to a boil. Add the rice, cover the pot and reduce the heat to low. Cook for the time
indicated on the rice package – usually about 15 minutes. Uncover and stir in the
chickpeas and green onion.
2. Meanwhile, cook the sweet potato however you like (boil, steam, roast, etc.) and make
the coconut glaze by simmering the coconut milk, the zest and juice of half of the lime
and the maple syrup until reduced by half and it has thickened enough to coat the spoon –
about 10 to 15 minutes. Remove from the heat and let cool slightly to thicken even more
then toss in the cooked sweet potato and stir to coat.
3. Make the cilantro sauce by blending the cilantro, garlic, yogurt, remaining juice of the
lime and remaining ½ teaspoon of salt in a small food processor until smooth.
4. To serve divide the rice between 4 bowls and top with the coconut sweet potato, mango,
avocado, radish and a dollop of cilantro sauce. Garnish with a sprig of cilantro and/or a
thinly sliced green onion (optional).
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VEGGIE FAJITA RICE BOWL
Ingredients
157
 1 tbsp olive oil
 2 cups bell pepper (sliced)
 1 cup red onion (sliced)
 1 cup baby bella mushrooms (sliced)
 ½ tsp cumin
 ½ tsp chili powder
 ½ tsp paprika
 ½ tsp sea salt
 4 tbsp fresh lime juice (app 2 limes) – divided
 2 cups cooked rice*
 2 tbsp fresh chopped cilantro
 1 avocado (thinly sliced)
*If you don’t already have cooked rice available (I seem to always have extra cooked rice in the
refrigerator!) Be sure you start by cooking the rice.
Instructions
1. Heat the olive oil in a large skillet. Add the bell pepper and onion, saute 4-5 minutes, then
add the baby bella mushrooms, garlic, cumin, chili powder, paprika, sea salt and 2 tbsp
lime juice.
2. Saute for an additional 2-3 minutes, then remove from the heat and set aside.
3. Toss the cooked rice with the remaining 2 tbsp lime juice and 2 tbsp fresh cilantro.
Divide the rice between two bowls, top with the veggie fajitas and avocado
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VEGAN BURRITOS WITH BLACK BEANS,
RICE AND AVOCADO
Ingredients
For Salsa Crema:
 3/4 cup unsweetened cashew milk (I used the Silk Brand)
 3/4 cup your favorite salsa
 1 cup raw cashews (see note)
 1 tablespoon lemon juice (optional for added tang and to cut sweetness, depending on
salsa used)
For Burritos:
 2 tortillas , gluten-free if needed
 3/4 cup cooked brown rice
 3/4 cup cooked black beans , drained and rinsed
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 1/2 an avocado , sliced
 sea salt , to taste (depends on salt in your beans)
 1/2 cup Salsa Crema , use more if preferred (see recipe above)
 corn and chopped cilantro for garnish (optional)
*US Customary - Metric
Instructions
For Salsa Crema:
1. Put all ingredients in a blender and blend until smooth. Set aside.
For Burritos:
1. Combine rice and beans in a bowl. Add salt to taste.
2. Place half of the rice/bean mixture into the middle of each tortilla. Make sure tortillas are
soft. If not, warm them in the microwave for about 30 seconds.
3. Place half of the sliced avocado on top of the rice and beans. Drizzle some salsa crema if
you want.
4. Fold sides of the tortilla in, then roll tortilla packing in the filling into a nice tight burrito
closed on all sides.
5. Place seam side down into a frying pan. I did not use or need any non stick surface. Cook
on medium low for about 5 minutes, or until seam is sealed and tortilla is a deep brown.
Burrito should come off easily, if it is sticking then it needs to cook longer. Check
periodically being careful not to burn it. If you accidentally burn it, don’t worry, it is easy
to use a serrated knife to scrape off the burned surface.
6. Flip burrito to the other side and brown again, about 5 minutes.
7. Once fully grilled, place burritos on a plate and drizzle Salsa Crema over the top.
8. Garnish with corn and chopped cilantro if desired. Devour!
Recipe Notes
 Salsa Crema makes 2 cups.
 If you are not using a high speed blender you can either soak the cashews overnight or
grind them into a fine powder using a coffee grinder.
 You will have some leftover sauce, but it holds great in the fridge and is perfect as a dip,
spread or a dressing. You could also mix some in with the rice and beans.
 To make this super fast, I use canned beans and precooked rice.
Tips to prep ahead:
 Make Salsa Crema, and cook rice and beans if not using pre-cooked.
 Baby/toddler food idea:
 Feed baby rice, beans and avocado in a bowl, topped with sauce. Make sure to mash
beans and avocado a bit. You can feed younger baby pureed avocado and/or beans.
159
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VEGAN MUSHROOM BARLEY SOUP
Ingredients
 1 onion, diced
 1 potato, cubes
 1 carrot, sliced
 ½ cup (110 grams) pearled barley, rinsed
 4 cups (1 litre) vegetable stock
 4 cups (1 litre) water
 1 tablespoon oil
 500 grams (18 oz) mushrooms, roughly chopped (I used a mix of oyster and button)
 2 tablespoons fresh dill, chopped
 Salt, to taste
 Pepper, to taste
Instructions
1. Heat a pot over medium-high heat and add the onion, garlic and a splash of the vegetable
stock. Fry until soft then add the carrot, potato, barley, remaining vegetables stock and
water. Bring to a boil, then cover and reduce the heat to medium. Simmer until the
vegetables and barley are tender – 20 to 30 minutes.
2. Meanwhile heat a large pan over high heat and add the oil and mushrooms. Sear the
mushrooms until golden brown on all sides.
3. When the soup is ready, add the mushrooms and dill and season to taste. Serve.
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EASIEST VEGAN ONE POT QUINOA
Ingredients
 1 tablespoon Olive Oil
 2 Garlic Cloves, minced
 1 White Onion, Diced
 1 small Sweet Potato, diced
 1 Red Bell Pepper, diced
 1 teaspoon Red Chilli Flakes
 1 tablespoon Dried Mixed Herbs
 1 14 oz can Chickpeas, drained (420 gram can)
 1 cup sliced Green Olives
 1/2 cup chopped Sun Dried Tomatoes
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 1 cup uncooked White Quinoa
 2 cups Vegetable Broth
 1 teaspoon Sugar
 3 cups loosely packed Baby Spinach
 1 cup chopped Cilantro/Coriander
 Salt and Pepper, to taste
Instructions
1. Heat Olive Oil in a saucepan over medium heat. Add Garlic, White Onion, Sweet Potato,
Red Bell Pepper, Red Chilli Flakes and Dried Herbs. Sauté until fragrant and vegetables
have softened, about 5 minutes.
2. To the saucepan, add Olives, Sun Dried Tomatoes and drained Chickpeas. Stir to
combine.
3. Add uncooked White Quinoa to the pot and stir to combine. Pour in Vegetable broth and
sugar and stir for 10 seconds. Bring to a boil, then cover and reduce to simmer for 20 - 25
minutes until liquid has been absorbed.
4. Once cooked, leave covered for another 10 minutes. After 10 minutes, remove lid and stir
in Baby Spinach and Coriander. Let sit for a few minutes to allow Spinach time to wilt.
5. Season with Salt and Pepper as necessary and serve warm.
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MEDITERRANEAN CHICKPEA SALAD
Ingredients
 250 grams (9 oz) of your favourite pasta
 ¼ cup (60 ml) olive oil
 ¼ cup (60 ml) red wine vinegar
 1 teaspoon dried oregano
 ½ teaspoon salt
 1 small clove of garlic grated or minced
 2 cucumbers sliced
 1/2 a red onion diced
 500 grams (18 oz) cherry tomatoes halved or quartered
 275 grams (10 oz) kalamata or other black olive
 1 can (390 grams / 14 oz) artichoke hearts
 2 cups (400 grams) chickpeas
Instructions
1. Cook the pasta until al dente and drain.
2. Combine the olive oil, vinegar, oregano, salt and garlic to make a vinaigrette.
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3. Combine the pasta with the remaining ingredients, pour over the vinaigrette and toss
well.
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HOW TO MAKE VEGETABLE STOCK OR BROTH (OIL-FREE)
How to make oil-free vegetable stock at home. It’s healthier and more affordable than store-
bought and also low in fat. Feel free to use any veggies.
Ingredients
 4 mushrooms
 2 carrots
 1 onion
 1 leek
 1 handful fresh spinach
 2 dried bay leaves
 6 cups water (1.5 liters)
 1/2–1 tsp sea salt
 1/4 tsp ground black pepper (optional)
Instructions
1. Peel and chop the veggies and add them to a large pot with the rest of the ingredients
(water, salt and pepper).
2. Bring to a boil and then simmer covered as long as you want (at least 30 minutes). We
cooked our stock for 2 hours.
3. Strain, discard the veggies and the bay leaves and let it cool down.
4. Keep the vegetable stock in a sealed container in the fridge for up to a week or in the
freezer for 3 months.
Notes
 Feel free to use any veggies, herbs or spices.
 Add more or less salt depending on the amount of sodium you want in your stock.
 The stock can also be made with kitchen scraps, it will be even cheaper.
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VEGAN BARBECUE SAUCE OR LIQUID SMOKE (1)
The perfect barbecue sauce is here and it's naturally gluten-free and vegan! Use it as a marinade,
as a topping or as a dip - it's delicious all sorts of ways!
Ingredients
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 1 can tomato sauce 15 ounces
 1 can tomato paste 6 ounces
 1/2 cup apple cider vinegar
 1/3 cup pure maple syrup
 2 tablspoons coconut palm sugar
 1 tablespoons Worcestershire sauce optional
 1 tablespoon dijon mustard
 1 tablespoon hot sauce optional
 1 teaspoon smoked paprika
 1 teaspoon onion powder
 1 teaspoon garlic powder
 Salt & pepper to taste
Instructions
1. Add all the ingredients to a small saucepan and whisk until combined. Bring the mixture
to a low simmer and partially cover with the lid. Cook for 10 - 15 minutes until the
mixture has thickened.
2. Either use immediately or allow to cool completely and store in an airtight container in
the fridge for 1 - 2 weeks.
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QUICK VEGAN BARBECUE SAUCE (2)
Ingredients
 15- to 16-ounce can tomato sauce
 3 tablespoons agave nectar or maple syrup
 1 tablespoon molasses (or substitute an extra tablespoon of agave or maple syrup)
 2 tablespoons apple cider vinegar
 2 to 3 tablespoons reduced-sodium soy sauce or tamari, or to taste
 1 teaspoon sweet or smoked paprika
 1 teaspoon dried oregano or basil
Instructions
1. Combine all the ingredients in a mixing bowl and whisk together.
2. If time allows, cover and let stand for an hour or so to allow the flavors to combine more
fully. If you need to use it right away, by all means do so, as it will still be quite good.
Variations:
 Use a few drops of hot sauce or Sriracha sauce if you’d like a spicier effect
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 Use a teaspoon of liquid smoke or 1 to 2 teaspoons mesquite seasoning if you’d like a
smoky flavor.
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2 MINUTE VEGAN PARMESAN CHEESE
Ingredients
 ¼ cup nutritional yeast
 1 cup raw almonds, unsalted
 1 tsp salt
Instructions
1. Add all ingredients to a food processor and process until powdery (I like mine
with just a bit of texture and not super smooth of a powder).
2. Store in the refrigerator in an air-tight jar for up to 2 weeks.
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VEGAN CABBAGE SOUP RECIPE
Ingredients
 1 tbsp olive oil, (or 1/4 cup water for sauteing)
 1 medium onion, finely chopped
 2 stalks celery, chopped
 2 green onions, chopped, white & green parts
 2 carrots, cut in circles
 2 sprigs fresh thyme, or 1 teaspoon dried
 1 tsp parsley flakes
 1 tsp dried basil
 1 lb green cabbage, roughly chopped
 2 quarts water, or vegetable broth or 2 bouillon cubes
 1/2 tsp paprika
 1/4 tsp Cayenne pepper, (optional)
 1 tbsp nutritional yeast flakes
 1 tsp sea salt, omit if using vegetable bouillons
 1 bay leaf
Instructions
1. Heat oil in a large pot on medium high heat. Add onion and cook until soft, about 4
minutes.
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2. Add garlic, celery, green onions, cook for 2 minutes, stirring constantly. Stir in carrots,
thyme, parsley, basil, and cabbage.
3. Cook for another 2 minutes. Add water or broth, bay leaf, yeast flakes, paprika, cayenne
pepper and salt.
4. Cover pot and bring to a boil. Reduce to heat to simmer for 20-30 minutes. Serve!
Notes
I added the bay leaf to prevent gas, you may also add epazote herb or a piece of kombu sea weed.
I don’t recommend that you only consume cabbage soup, but you can include it as a part of your
low-fat diet, high fiber diet.
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SPICY BUFFALO CAULIFLOWER POPCORN
{RAW + VEGAN RECIPE}
Ingredients
 2 heads of cauliflower
Spicy Buffalo Sauce
 ¾ -1 cup dates
 ½ cup filtered water
 ¼ cup sun-dried tomatoes
 2 - 3 tablespoons nutritional yeast
 2 tablespoons raw tahini
 1 tablespoon apple cider vinegar
 1-2 teaspoon cayenne pepper
 2 teaspoons garlic powder
 2 teaspoons onion powder
 ½ teaspoon turmeric
Instructions
1. Chop your cauliflower into tiny pieces, cutting the florets as small as possible to get the
crunchiest and most flavorful popcorn!
2. Place all ingredients for spicy buffalo sauce in a high speed blender (I use a vitamix) and
blend until mixture reaches a thick uniform consistency.
3. Pour or spoon your spicy buffalo sauce into a large mixing bowl and set aside.
4. Toss the florets into your spicy buffalo mixture and stir until every piece is well covered
with the sauce.
5. Place your spicy buffalo cauliflower florets onto your dehydrator trays.
6. Optional: Sprinkle a little sea salt or favorite herbs over top of your cauliflower.
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7. Dehydrate at 115 F for 12 - 24 hours, until desired crunchiness. The longer you dehydrate
the crunchier your cauliflower will get.
Notes
 Soak sun-dried tomatoes in warm water at least one hour ahead of time.
 If you are not using soft, fresh dates then soak your dates in warm water at least one hour
ahead of time.
 1Store in an air-tight container in the refrigerator for a few days.
 If you don't own a dehydrator, bake on the lowest temperature (mine goes down to 170F).
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CHEESY SPINACH AND CILANTRO RICE
Ingredients
 1 cup uncooked rice
 2 cups baby spinach, packed
Sauce
 1 cup raw cashews, soaked for 2 hours in water
 1/3 cup millet flour
 3 cups non-dairy milk
 salt to taste
 2-3 tsp chili powder
 2 cups chopped fresh cilantro
Instructions
1. Cook rice according to package directions.
2. Just before rice is finished cooking (when only a small amount of liquid remains in pot),
uncover and place spinach leaves on top of cooking rice.
3. Re-cover rice and continue to cook until both spinach and rice is tender.
4. Stir together to combine spinach and rice.
5. Drain cashews and puree in blender with about 1/2 cup water, or more if needed, until
very smooth, about 5 minutes.
6. In 2 quart saucepan, whisk together nutritional yeast,millet flour, and about 2 cups non-
dairy milk until no lumps of flour or nutritional yeast remain.
7. Cook over medium heat, stirring constantly until thickened.
8. Add in puréed cashews, chili powder, and additional non-dairy milk and keep whisking
until the sauce is the consistency of a thick pancake batter.
9. Salt to taste.
10. Remove from heat and stir in chopped cilantro.
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11. Combine sauce with rice and mix together completely.
12. Garnish with a little more nutritional yeast and additional cilantro and serve hot.
Notes
Variation: If you dislike cilantro, feel free to leave it out and add more spinach, parsley, or
steamed broccoli florets in place of it.
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SIMPLE VEGAN OMELET
An easy vegan omelet for first-timers. 7 ingredients, loads of veggies, simple methods. Hearty,
savory, fluffy, and delicious.
Ingredients
OMELET:
 5 ounces firm silken tofu (drained and gently patted dry // 5 ounces yields ~3/4 cup)
 2 Tbsp hummus
 2 large cloves garlic (minced)
 2 Tbsp nutritional yeast
 Salt and black pepper
 1/4 tsp paprika
 1 tsp cornstarch or arrowroot powder
FILLING:
 1 heaping cup veggies of choice (I like onion, tomato, mushroom, spinach)
TOPPINGS (optional):
 Fresh herbs
 Salsa
 Vegan Parmesan Cheese
Instructions
1. Preheat oven to 375 degrees F (190 C).
2. Prep veggies, drain and dry tofu, and mince garlic. Set aside.
3. Heat a small-to-medium, oven-safe skillet over medium heat. Once hot, add olive oil and
minced garlic and cook for 1-2 minutes or until just lightly golden brown.
4. Transfer garlic to food processor, along with remaining omelet ingredients (tofu –
cornstarch) and mix to combine, scraping down sides as needed. Add just a touch of
water to thin – 1-2 Tbsp at most. Set aside.
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5. To the still-warm skillet over medium heat, add a bit more olive oil and the veggies.
Season with salt and pepper and sauté to desired doneness. I like to start with onions and
tomatoes, then add mushrooms, and end with spinach so each has proper time to cook.
Set aside.
6. Remove skillet from heat and make sure it’s coated with enough oil so the omelet
doesn’t stick. Add back 1/4 of the veggies and spoon on the omelet batter, spreading it
gently with a spoon or rubber spatula, being careful not to tear or cause gaps. The thinner
and more evenly you can spread it the better. So you may not end up using it all.
7. Cook over medium heat on the stove top for 5 minutes until the edges start to dry. Then
place in oven and bake until dry and deep golden brown – 10-15 minutes. The longer it
bakes the less soft/wet it will be, so if you prefer a more ―well done‖ omelet, cook closer
to 15 or more.
8. Using an oven mitt, in the last few minutes of cooking carefully add remaining veggies
back on top of the omelet and cook another 1-2 minutes to warm through.
9. Carefully remove from oven with oven mitt and fold over gently with a spatula. If it
doesn’t want to fold, you can serve it as a frittata or scramble!
10. Serve with desired toppings. I went with salsa, vegan parmesan cheese, cilantro and
toast.
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EASY RED SALSA
Easy, 10-minute red salsa with smoky, fire-roasted tomatoes, onion, cilantro, garlic, and fresh
lime juice! Flavorful, fresh, and perfect for Mexican night!
Ingredients
 2 15-ounce cans diced fire-roasted tomatoes* (slightly drained)
 1 medium serrano or jalapeño pepper (more or less depending on preferred spice level //
stems and seeds removed)
 1 cup chopped fresh cilantro (large stems removed)
 1 medium lime, juiced (~3 Tbsp or 45 ml as original recipe is written)
 1/2 cup chopped white or red onion (or sub green onion)
 ½ tsp sea salt
 1 clove garlic (crushed // or 1 tsp garlic-infused oil per 1 clove garlic)
 Stevia or cane sugar (optional // to taste)
 2-4 Tbsp diced mild green chilies (optional // for extra heat)
Instructions
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1. Add tomatoes, pepper, cilantro, lime, onion, cumin, salt, and garlic to food processor or
blender and pulse to mix. You're looking for a well-blended but semi-chunky salsa.
2. Taste and adjust flavor as needed, adding more salt for saltiness, lime for acidity, garlic
for kick/zing, cilantro for herb flavor, pepper or mild green chilies for heat, or a little
stevia or sugar to sweeten/offset heat.
3. Serve immediately with chips of choice, such as DIY Chili Cheeze Fritos, tortilla chips,
or kale chips!
4. Store leftovers in a well-sealed container in the refrigerator up to 1 week or in the freezer
up to 1 month.
Notes
 If you'd rather, sub 3 cups diced ripe tomatoes (per two 15-ounce or 425 g cans). But the
flavor will not be as rich and the salsa will likely be more watery.
 Nutrition information is a rough estimate calculated without stevia, sugar, or green chilies
(or chips for serving).
 Recipe makes ~2 cups salsa.
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HOW TO MAKE VEGAN PARMESAN CHEESE
Easy, 4 ingredient vegan parmesan cheese that's perfect on top of pastas, pizza and anywhere
you'd usually use parmesan cheese!
Ingredients
 3/4 cup raw cashews
Instructions
1. Add all ingredients to a food processor and mix/pulse until a fine meal is achieved. Store
in the refrigerator to keep fresh. Lasts for several weeks.
I love vegan parmesan on top of chilaquiles, vegan pizza, breadsticks, pastas and gratins. It's
also a great addition to vegan meatballs and can be converted into mexican cheese 3 ways!
Notes
 This is not my original recipe, but one I learned from other vegan bloggers and have
adapted for my own use!
 Nutrition information is a rough estimate.
 Recipe (as originally written) makes ~1 cup.
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EGGPLANT LASAGNA ROLL-UPS
Ingredients
 2 medium eggplants (sliced into 12 1/4-inch slices lengthwise* // OR 12 lasagna noodles,
boiled)
TOFU FILLING
 2 medium lemons, juiced
 1 12- ounce block extra-firm tofu (drained and pressed dry for 10 minutes)
 1/2 cup fresh basil (finely chopped)
 1 Tbsp dried oregano
 3-4 Tbsp extra virgin olive oil
 ~1/2 tsp each salt + pepper
 1/4 cup vegan parmesan cheese (optional)
FOR SERVING
 Vegan parmesan cheese
 2-3 cups favorite marinara/red sauce (here's mine!)
 Fresh basil (optional // chopped)
Instructions
2. Preheat oven to 425 degrees F (218 C).
3. Salt eggplant slices on both sides and arrange in a colander in the sink to remove excess
water/bitterness for 15 minutes. (If using lasagna noodles, boil, drain and set aside.)
4. Rinse salted eggplant slices well and dry thoroughly between two clean absorbent towels.
Lay a baking sheet on top and place something heavy on top to absorb excess moisture.
5. Arrange slices on 1-2 baking sheets in an even layer and bake oven for 13-15 minutes.
Set aside and reduce heat to 375 degrees F (190 C).
6. While eggplant is baking, add all tofu filling ingredients to a food process or blender and
pulse to combine, scraping down sides as needed. You are looking for a semi-pureed
mixture with bits of basil still intact. Taste and adjust seasonings as needed, adding more
salt and pepper for flavor, nutritional yeast for cheesiness, and lemon juice for brightness.
7. Pour about 1/2-1/3 of the marinara sauce into an 8x8 baking dish (or similar sized dish)
and reserve rest of sauce for topping / serving. Set aside.
8. Scoop generous amounts (about 3 Tbsp) of ricotta filling onto each eggplant slice or
lasagna noodle and roll up. Place seam side down in the sauce-lined baking dish.
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Continue until all filling and noodles or eggplant strips are used up. Pour more sauce
down the center of the rolls for extra flavor (see photo).
9. Bake for 15-23 minutes, or until sauce is bubbly and warm and the top of the rolls are
very slightly browned.
10. Serve immediately with additional vegan parmesan cheese and fresh basil. Leftovers keep
for a couple of days, though best when fresh.
Notes
 Eggplant cutting tip: Slice off the bottom and top of eggplant and sit it upright. Then use
a sharp knife to make thin slices, about 1/4 inch thick. Alternatively, use a mandolin.
 2 lemons make ~1/3 cup juice.
 Adapted from my vegan stuffed shells. Feel free to add sautéed veggies to the filling
mixture for more fiber / nutrients. My favorite is sautéed zucchini.
 Tofu inspiration from Whole Foods.
 Eggplant inspiration from Food Network.
 Nutrition information is a rough estimate calculated with the lesser amount of oil and
marinara and with 1/4 cup vegan parmesan cheese per 12 rolls.
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CARROT, GINGER, AND BASIL SOUP RECIPE
Ingredients
 5 scraped carrots
 ⅛ raw sweet Vidalia onion
 1 cup of filtered water
 1 teaspoon miso
 3 tablespoons nutritional yeast flakes
 1 teaspoon nama shoyu
 5 leaves of fresh basil
 ¼ cup of raw cashews
 ¼ -inch knob of raw ginger
Instructions
1. Add all ingredients to the blender and blend until smooth.
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BROWN GRAVY
Ingredients
 1/4 cup whole-wheat pastry flour
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 2 cups vegetable broth
 2 tablespoons low-sodium soy sauce or tamari
 Salt and pepper, to taste
Instructions
1. In a small nonstick skillet, whisk the nutritional yeast and flour together and toast over
medium heat until it smells toasty, about 4 minutes.
2. Transfer to a medium-sized saucepan and whisk in the vegetable broth, soy sauce, onion
powder, and garlic powder.
3. Bring to a boil and let thicken as desired.
4. Season with salt and pepper, to taste.
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DEVILED POTATOES
Ingredients
 20 egg-sized potatoes
 1/2 teaspoon mustard seeds
 1/2 teaspoon turmeric
 2-3 tablespoons cashew cream* or vegan mayonnaise
Instructions
2. Halve about the potatoes and place on a lightly oiled baking sheet, flat side down. Bake
in the oven for 30-45 minutes, or until tender.
3. Scoop out the middles and place in a mixing bowl. Mash the scooped out potato middles
with a mustard seed, nutritional yeast, cashew cream (or any vegan mayonnaise), and
turmeric.
4. Spoon the mixture back into the middle of the potatoes, and sprinkle with paprika.
* cashew cream can be made by blending 1 cup of cashews with 1 cup of water and a pinch of
salt.
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SIMPLE BLACK BEAN SOUP
Ingredients
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 1 pound dried black beans, rinsed
 2 medium onions, chopped
 1 large red bell pepper, seeded and chopped
 4 cloves garlic, finely chopped
 1 tablespoon ground cumin
 1 teaspoon ground chipotle pepper
 2 tablespoons chopped cilantro
 1 tablespoon fresh lime juice
 1/2 ripe avocado, chopped
Instructions
1. Soak the beans overnight or 6 to 8 hours prior to cooking. Drain and rinse.
2. In a large pot, bring 1/2 cup water to a simmer over medium-high heat. Add the onions,
bell pepper, and garlic and cook, stirring frequently, until the onions are translucent and
beginning to brown, about 10 minutes. Stir in the cumin and chipotle and cook 1 minute,
stirring. Add drained beans and 10 cups water. Bring soup to a boil, then lower to a
simmer and cook, uncovered, for 1 1/2 to 2 hours, until beans are tender.
3. Remove 4 cups soup and carefully purée in a blender. Return purée to pot and stir in
cilantro, nutritional yeast, and lime juice. Spoon into bowls for serving and garnish with
avocado.
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ECCENTRIC CAESAR SALAD RECIPE
Ingredients
For the dressing
 1 cup raw cashews
 Freshly ground black pepper
 3 tablespoons fresh lemon juice
 1/4 tsp curry powder
 3 tablespoons nutritional yeast (see Note)
 1 tablespoon Dijon mustard
 3/4 tsp salt
 1 large garlic clove
 3 tablespoons extra-virgin olive oil
For the salad
 2 large heads romaine lettuce, chopped or torn into bite-size pieces
 1 ripe avocado, medium dice
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 1/2 cup hemp seeds
 1/3 cup capers
 2 cups croutons
Instructions
For the dressing
To make the dressing: Combine the cashews, oil, lemon juice, yeast, mustard, garlic, salt, curry
powder, and pepper in a food processor and add ¼ cup plus 3 tablespoons warm water. Process
until the mixture is very smooth, 2 to 3 minutes, scraping down the sides of the bowl once or
twice.
For the salad
Toss the romaine with ½ cup of the dressing. Add more to taste if desired. Divide the lettuce
among six plates, and top each with some of the croutons, avocado, hemp seeds, and capers.
Serve immediately.
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CAULIFLOWER MASH
Ingredients
 1 pound frozen or fresh cauliflower
 1/4 cup fat-free soy milk
 1 clove garlic, chopped
 1/2 teaspoon Italian seasoning
 1 teaspoon poultry seasoning
 1 teaspoon nutritional yeast
 2 tablespoons water to mix with corn starch
 1 tablespoon fresh parsley
Instructions
1. In a pot, steam cauliflower for 10 to12 minutes or until very soft. Drain well using a
colander. In a saucepan, combine soy milk, garlic, 1/4 cup water, Italian seasoning,
poultry seasoning, and yeast over medium heat. When it begins to boil, slowly mix the
cornstarch/water mixture into the sauce, stirring constantly until thickened.
2. When cauliflower is cool enough, squeeze as much water out as possible. Place the
cauliflower in the processor or high-powered blender and blend for about a minute. Add
sauce and fresh parsley to cauliflower and process until creamy and smooth. If it’s too
thick, you may adjust the consistency by adding a little bit of soymilk.
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VEGAN LASAGNA
Ingredients
 2 medium-sized yellow onions
 3 cloves garlic
 8 ounces spinach
 1/2 teaspoon dried basil
 1/2 teaspoon thyme
 1/2 teaspoon herbes de Provence
 7 ounces silken tofu
 One 26-ounce jar tomato sauce
 One 8-ounce box no-boil lasagna noodles
 1/2 cup vegan mozzarella-style cheese, preferably Daiya brand
Instructions
2. In a medium-sized skillet, heat the olive oil over medium heat. Sauté the onions and
garlic until the onions start to soften, about 2 minutes. Add the spinach and stir until
wilted. Season with basil, thyme, and herbes de provence.
3. Pour this mixture into a medium-sized mixing bowl. Add the nutritional yeast and tofu.
(The tofu will crumble easily to resemble ricotta. The nutritional yeast will add some
thickness and a cheesy flavor.)
4. In a 9-by-13-inch pan, spread the tomato sauce along the bottom. Place a layer of noodles
on top. Spread the filling thinly and evenly on top of the noodles. Repeat 2 times, or until
the ingredients are used up. Sprinkle the mozzarella ―cheese‖ on top.
5. Cover with foil and place in the oven for 30 minutes. Uncover and cook for another 15
minutes, or until the ―cheese‖ starts to brown. Remove from the oven and serve
immediately.
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JICAMA NACHOS
Ingredients
For the nacho cheese
 1 small red bell pepper, seeded and chopped roughly
 1 cup sunflower seeds, soaked and drained
 1 1/2 tablespoon lemon juice
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 1 tablespoon paprika
 1 1/2 teaspoon ground cumin
 1 1/2 teaspoon sea salt
 2 tablespoons agave
 3/4 cups water
For the nachos
 1 large jicama, peeled and sliced thinly into chips
 1 cup fresh salsa
 1/2 cup fresh guacamole
 1/2 cup shredded carrots
 1/2 cup shredded red cabbage
 2 tablespoons chopped scallions
 1/4 cup sliced black olives (optional)
Instructions
For the nacho cheese
Blend all of the ingredients together in a high speed blender until smooth. Set aside.
For the nachos
Distribute the jicama "chips" around a plate. Drizzle on the nacho cheese. Add layers of salsa
and guacamole and sprinkle with the shredded carrots, shredded cabbage, scallions, and olives, if
using.
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EGGLESS SALAD
Ingredients
 12 ounces extra-firm tofu
 1 tablespoon low-sodium soy sauce
 1 stalk celery, minced
 1 1/4 tablespoon nutritional yeast
 1 1/2 tablespoon Dijon mustard
 2 tablespoons dill pickle relish
 1/4 teaspoon mild curry powder
 1/4 teaspoon onion powder
 1/2 teaspoon black salt
 2 tablespoons fat-free vegan mayo
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 Black pepper, to taste
Instructions
1. If using firm tofu, press for at least 20 minutes. Give extra-firm tofu a good squeeze
before starting.
2. Crumble the tofu into a large mixing bowl.
3. Add the remaining ingredients and stir until well combined.
4. Let set for a few minutes (this allows the flavor to merge but also enhances the yellow
coloring).
5. Stir again.
6. Season with additional spices, to taste.
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SOY-FREE VEGAN MAC AND CHEESE
Ingredients
 Salt, for cooking the pasta
 1 1/4 cup whole-wheat pasta
 1 1/4 cup non-dairy milk
 2 tablespoons yellow miso paste
 1 teaspoon garlic powder
Instructions
1. Bring a large pot of salted water to a boil over high heat.
2. Cook the pasta according to the package directions, immediately drain, rinse with cold
water, and set aside.
3. Whisk all of the remaining ingredients together in a saucepan over medium heat.
4. Bring to a near boil and reduce the heat to low. Stirring occasionally, allow the sauce to
thicken.
5. Combine with the macaroni, stirring to coat.
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SKILLET GREEN BEAN CASSEROLE RECIPE
Ingredients
 1/4 cup whole-wheat bread slices, crumbled (optional)
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 1 tablespoon cornstarch
 2 tablespoons water
 1 onion, diced
 1 cup vegetable broth
 1 cup brown mushrooms, sliced thinly
 1/2 pound green beans, trimmed
 1/2 teaspoon thyme
 1 tablespoon granulated poultry seasoning
 1/2 cup nondairy milk
 Salt and pepper, to taste
Instructions
1. If making the optional toasted breadcrumbs, preheat the oven to 350 degrees.
2. Spread the breadcrumbs evenly onto a baking sheet and place in the oven. Stir
occasionally, and bake until golden, about 10-15 minutes. Remove from the oven and set
aside.
3. Meanwhile, mix the cornstarch into the water in a bowl and set aside. In a skillet, sauté
the onion and garlic in broth over high heat until translucent, about 1-2 minutes. Add the
mushrooms, green beans, thyme, and poultry seasoning and cook until the mushrooms
are soft and the green beans are cooked but still crisp, about 7 minutes.
4. Pour in the nondairy milk and the cornstarch mixture. Immediately, whisk in the
nutritional yeast. Allow the mixture to thicken and remove from heat. Season with salt
and pepper, to taste. Spoon the casserole mixture into bowls and top with toasted
breadcrumbs, if desired.
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VEGAN MAC N' CHEESE RECIPE:
Ingredients
 3/4 cup coconut milk
 1/2 tbsp onion powder
 1.5 cup cooked elbow macaroni
Instructions
1. Cook elbow macaroni according to directions on the package.
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2. Place all ingredients in a pan (except the macaroni) & bring the mixture to boil. Simmer.
3. After cooking the sauce, coat the macaroni with sauce & serve.
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FRESH LUMPIA SAUCE
Ingredients
 1 cup water
 1 cup brown sugar
 1 1/2 tablespoons cornstarch
 2 tablespoons minced garlic, or to taste
 1/4 teaspoon red pepper flakes
Instructions
1. Stir together the water, brown sugar, and cornstarch in a small saucepan.
2. Bring to a simmer over medium-high heat, and stir until the sugar has dissolved and the
sauce has thickened.
3. Remove from the heat, and stir in the garlic and red pepper flakes.
------------------------------------------------------------------
ATSARA (PAPAYA RELISH)
Ingredients
 4 cups grated fresh green papaya

 1/4 cup salt
 1 carrot, peeled and sliced
 1 red bell pepper, sliced into long strips
 1 (2 inch) piece fresh ginger root, peeled and sliced
 2 green chile peppers, sliced into thin rings
 1 (1.5 ounce) box raisins
 1 cup white vinegar
 1 cup water
 1 cup white sugar
 1 teaspoon salt
Instructions
1. Toss the grated papaya with 1/4 cup salt together in a large bowl; allow to sit for 1 hour.
Drain the liquid from the papaya and rinse thoroughly. Place the papaya in the middle of
a large piece of cheesecloth and squeeze to drain as much liquid from the papaya as
possible.
2. Combine the papaya, carrot, red bell pepper, ginger, green chile peppers, and raisins
together in a clean large bowl; mix. Transfer the mixture to clean, dry jars with lids.
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3. Stir the vinegar, water, sugar and 1 teaspoon salt together in a small saucepan; bring to a
boil for 5 minutes. Pour the vinegar mixture into the jars, making sure the vegetables are
completely submerged in liquid. Allow the vegetables to marinate in the liquid at least 1
day before using. Store in refrigerator between uses.
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ATSARANG LABANOS
Ingredients
 3 medium daikon radish
 1 medium red onion sliced
 1 1/2 cup cane or white vinegar
 3 teaspoons whole peppercorn
 4 tablespoons granulated white sugar
 3 1/2 tablespoons sea salt
Instructions
1. Slice the daikon crosswise as thin as possible.Use a mandolin slicer for better results.
2. Sprinkle 3 1/4 tablespoons of salt over the daikon. Mix well. Leave for 30 minutes. Put the
daikon in a colander and wash with running water. Let the water drip.
3. Meanwhile, combine vinegar, 1/4 teaspoon salt, sugar and whole peppercorn. Mix well and
then microwave for 30 seconds. Set aside.
4. Arrange the daikon and onion in a pickling jar. Pour-in the vinegar mixture.Cover the jar and
refrigerate for 3 days.
5. Serve as side dish during lunch or dinner.
6. Share and enjoy!
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HOW TO MAKE VEGAN PANCIT PALABOK
INGREDIENTS
For the noodles:
 1 package (16oz) cornstarch noodles. I used the brand, Super Q.
For the broth:
 6 cups water or more if sauce gets too thick
 ¾ cup potato flour (not potato starch!)
 1½ tablespoon annatto powder dissolved in ¼ cup water
 ½ cup nutritional yeast
 1½ - 2 teaspoons sea salt
 ½ teaspoon garlic powder
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 ½ teaspoon onion powder
 a pinch of black pepper
For the main ingredients:
 3 tablespoons oil
 4 garlic cloves, peeled, crushed, and minced
 1 yellow onion, peeled and diced
 ¾ cup julienne/cut into matchsticks carrots
 ¾ cup thinly sliced diagonally green beans
 1½ cup fried tofu cubes
For the toppings (optional):
 1 tablespoon sliced green onions
 1 tablespoon fried crushed garlic (see note below)
 3-5 kalamansi citrus, cut in half (or any citrus fruit of choice)
 2-3 tablespoons crushed vegan chicharon
INSTRUCTIONS
1. Soak noodles in a container of warm water for 20-30 minutes.
2. Whisk water, potato flour, and annatto powder until fully dissolved. Pour mixture and the
rest of the broth ingredients in a medium-sized pot. Mix well. Simmer for about ten
minutes or until the annatto powder loses its earthy taste. Add a bit more water if sauce
gets too thick to mix. Put to a boil then turn off heat.
3. On a medium-sized pan, saute garlic and onion with oil until onion has turned
translucent.
4. Add carrots, green beans, and tofu. Season with salt and pepper. Cook for another 3-5
minutes then turn off heat.
5. Transfer sautéed vegetables into the pot of broth. Mix well. Adjust sea salt and black salt
to taste. It should taste saltier than preferred because you'll be mixing it later with bland
noodles.
6. Speaking of noodles, boil a pot of water. Cook the noodles then drain using a colander. If
using a different kind of noodles, please follow the package directions.
To assemble:
1. Place noodles on a serving container. Pour enough sauce to fully cover the noodles. Mix
well.
2. Generously pour more sauce on top.
3. Sprinkle toppings if desired (citrus slices on the side).
4. Serve hot.
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NOTES
 To be more time efficient, you can fry the tofu cubes while preparing and cutting the
vegetables.
 You can find cornstarch noodles at most Asian grocery stores or online.
 You can find nutritional yeast at health food stores.
 You can find Indian black salt at most Indian grocery stores and health food stores.
 When frying the garlic for topping, simply fry in oil until browned then quickly turn off
the heat.
 If you can't find potato flour, you can use dried boxed mash potatoes. Just make sure it's
vegan.
 If you rather use potato starch, whisk 4-6 tablespoons potato starch in ½ cup vegetable
broth before adding it to the pot.
------------------------------------------------------------------
PANCIT MALABON
INGREDIENTS
Noodles
 500g thick rice noodles
 Water
Sauce
 3 tbsp annatto powder
 soy sauce
 3 tbsp cornstarch
 2-3 cups of water
 1 red onion, minced
 oil
Toppings
 Spring onions, chopped
 Fried garlic
 Lemon, sliced
INSTRUCTIONS
1. On a pot boil water and place rice noodles and cook according to packet
instructions.
2. Once noodle is cooked, drain and then set aside.
182
3. Boil shrimps, mussels and squid in the 2 cups of water for sauce. Once cooked
drain keeping the liquid, set the seafood aside.
4. Shell the shrimps and reserve it. Pound the shells with a mortar and pestle to
extract the juice, place pounded shells and its liquid in a muslin cloth or fine sieve
over a container. Run the water used for boiling on the pounded shells and drain it
in a container. Set the liquid aside.
5. Shell the mussels and set it aside.
6. On a blender mix crab meat, crab fat, water used for boiling, annatto powder and
fish sauce, blend in low speed for a minute. Remove from blender then set aside.
7. On a pan, add oil and sauté garlic and onion.
8. Add the blended crab meat mixture and flaked smoked fish.
9. On a separate container mix cornstarch with a small amount of water, dilute it
until it’s free of lumps then add it to the pan.
10. Bring sauce to a boil and simmer until sauce thickens, add water if sauce becomes
too thick. Turn off the heat.
11. Place noodles in a big bowl pour sauce on top then mix to distribute sauce evenly
to the noodles.
12. Place noodles in a big plate then top with cooked seafood, Pork crackling, Spring
onions, eggs and fried garlic.
13. Squeeze lemon to top.
Notes
For the toppings you can adjust the amount to your hearts desire
------------------------------------------------------------------
SUPER SIMPLE POTATO CURRY [VEGAN]
Ingredients
 1 tablespoon coconut oil
 2-3 cloves garlic, minced
 1 medium onion, diced
 4 small potatoes or 2 medium/large potatoes
 1 13.66-ounce can full-fat coconut milk
 1 cup diced tomatoes
 1 cup frozen peas
 1/4 teaspoon red pepper
 1 teaspoon curry powder
183
 1 teaspoon salt
 1 teaspoon grade B maple syrup
 1 tablespoon fresh minced ginger
Instructions
1. Add 1 tablespoon coconut oil to large skillet on medium heat. Add minced garlic.
2. Once garlic is fragrant, add diced onion and cook until starting to turn translucent, about
5 minutes.
3. Add coconut milk, diced tomatoes, and spices. Stir to combine.
4. Bring to a low simmer and add potatoes.
5. Cover and let simmer on low/medium until potatoes are softened, 10-15 minutes.
6. Add frozen peas, stir, and let sit for 5 minutes.
7. Stir again and serve. Store leftover in airtight container for up to 1 week.
------------------------------------------------------------------
INDIAN COCONUT CHICKPEA CURRY (VEGAN, GF)
Ingredients
 1 tablespoon coconut oil
 1 yellow onion (finely chopped)
 1 tablespoon ginger (fresh grated)
 1 tablespoon curry powder
 15 ounces crushed tomatoes
 14 ounces coconut milk
 15 ounces chickpeas (drained and rinsed)
 4 cups fresh spinach (chopped packed)
 chopped fresh cilantro (Optional garnish:)
Instructions
1. Make the flavor base: Cook the onion, garlic, ginger, and curry powder in a bit of
coconut oil until fragrant.
2. Stir in the liquids: Add the crushed tomatoes and coconut milk, then simmer.
3. Add the chickpeas and spinach: Season the curry sauce with S&P to taste, then stir in the
chickpeas and spinach.
4. Serve: Garnish with fresh chopped cilantro, if desired, then serve the chickpea curry with
rice and/or flatbread.
------------------------------------------------------------------
184
LO HAN CHAI
Ingredients
 ½ Chinese cabbage, chopped
 5 pcs dried shiitake mushroom, rehydrated and cut in half
 1 ½ cup straw mushrooms, cut in half
 1 pack snow peas
 1 carrot, sliced
 10 pcs baby corn, diagonally cut in half
 6 squared fried tofu
 1 cup water chestnuts, cut in half
 3 tbsp mushroom vegetarian oyster sauce
 2 tbsp soy sauce
 2 tbsp sugar
 2 tbsp sesame oil
 2 tbsp tapioca starch
 2 cups water
 Oil
Instructions
1. Blanch snow peas and run them on cold water then set aside it
2. Mix together water, mushroom vegetarian oyster sauce, corn flour, sugar and sesame oil
then set it aside
3. In a wok add oil then sauté half of the garlic
4. Add the white part of the Chinese cabbage then stir fry for a minute
5. Add the green part of the cabbage then stir fry for 3 minutes or until cooked. Remove the
cabbages then set aside.
6. Add oil in the same wok then sauté the remaining garlic
7. 7. Add shiitake mushrooms and stir fry for a minute
8. Add carrots, baby corn, water chestnuts and stir fry for 2 minutes
9. Add tofu, straw mushrooms, cooked cabbage and sauce, mix then, continuously stir fry
for 4 minutes, add water if necessary
10. Season with salt if needed, toss in the snow peas then serve
-----------------------------------------------------------
KIMCHI - 1
Ingredients
 1 Napa cabbage, cut into 2-inch strips
185
 1/4-1/2 cup kosher salt
 2 tablespoons garlic, minced
 2 tablespoons ginger, minced
 1 teaspoon sugar
 3 tablespoons water
 4 tablespoons Korean red pepper flakes
 1 large daikon radish, peeled and cut into 1-inch matchsticks
 2 bunches green onions, cut into 1-inch pieces
Instructions
1. Place cabbage in a large bowl and sprinkle with salt. Mix thoroughly using gloves, if
preferred. Place a heavy pot or pan on top with weights and allow cabbage to sit for 1-2
hours until wilted and water has been released.
2. Discard water after 1-2 hours. Rinse the cabbage 2-3 times in the sink until salt is
removed and allow to drain in a colander for another 15-20 minutes.
3. Combine cabbage with remaining ingredients (through water) and mix. Using gloves, add
the Korean red pepper flakes and begin mixing and rubbing flakes into the mixture. Add
the daikon radish and green onions to mixture, stirring to combine.
4. Once combined, place mixture in a jar pressing down and packing tightly so that the
mixture is submerged in its own liquid. Place top on jar and allow to sit at room
temperature for 2-5 days. Place jar on a plate since the mixture may bubble over while
fermenting.
5. Each day of fermentation, remove the lid to release gases and press down on the mixture
to keep it submerged. You can taste a sample each day to decide if the level of
fermentation is to your liking.
6. After 2-5 days of fermentation, store kimchi in refrigerator.
-----------------------------------------------------------
KIMCHI - 2
Ingredients
 3-8 pounds napa cabbage
 2 bunches green onions trimmed of the root bits
 2-3 large carrots peeled, thinly julienned
 1/2 cup kosher salt
 1/2 cup korean chili powder
 15-20 cloves garlic overdoing garlic makes this stay on your breath more than
usual., peeled
 4-6 inches ginger peeled, rough chopped
186
 1 tablespoon fish sauce
 unsweetened pear juice or unsweetened apple juice
 4 tablespoons white miso paste
Instructions
1. Cut the napa cabbage in half longways, then in half again longways. Cut the
core out of the four quarters. Cut the cabbage into squares (about 2-3 inches
square), pop it in a bowl with the carrots. Sprinkle with the 1/2 cup kosher salt,
massage so everything is coated in salt and starting to soften and wilt. Fill with
cold, chlorine free water to cover it well and let it soak for at least 1 1/2 hours.
2. Pour the cabbage and carrots and liquid into a strainer. Let the brine drain
away.
3. Lob off the white bits of the green onions and put them in a food processor with
the garlic cloves, ginger, miso paste, and korean pepper powder. Zap it on high
'til it's smooth-ish. Add in the fish sauce and a couple of slops of pear juice and
zap it more until it's about pancake batter consistency... maybe a bit thinner.
4. Put the brined cabbage/carrots in a big, anti-reactive (glass, enamel, or stainless
steel) bowl. Rough chop the green parts of the onions and add those to the
cabbage/carrots. Pour the chili paste combo over the cabbage and wear gloves
to massage it all over the cabbage/carrots green onions so everything is
completely covered.
5. Pack super tight in canning jars. CRAM it in there. Add a two-piece lid, but just
set the ring in place to hold the lid down without screwing it in place. Place it
on a rimmed baking dish to catch any spill-over. Let it sit at room temperature
for up to 72 hours, until it is bubbly and fragrant. Once every day, insert a clean
chopstick or butterknife to release air bubbles. If needed, pour in some
additional brine to keep all the vegetables submerged.
6. Store on a rimmed sheet in the refrigerator for up to six months, being sure that
the vegetables are submerged the whole time. The older it gets, the stronger it
will become.
187

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Easy Beginner’s Vegan Recipes

PARMEGAN (VEGAN PARMESAN)

VEGAN CAESAR SALAD

 4 cups grated fresh green papaya

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