SMOKY GREENS WITH RED BEANS AND GRITS
SMOKY GREENS WITH RED BEANS AND GRITS
Calories: 705kcal
Fat: 9.3g (1g S.Fat)
Carbs: 107.3g
Protein: 49.3g
Sugar: 7.6g
Sodium: 1161mg
Season with salt to taste once the greens are mostly wilted but not mushy. Divide the polenta among four bowls. Top with the smoky greens’ mixture, season with salt to taste, and serve.
CHICKPEA TENDERS & WAFFLES
CHICKPEA TENDERS & WAFFLES
Calories: 1126kcal
Fat: 18g (1.9g S.Fat)
Carbs: 189.2g
Protein: 57.8g
Sugar: 45.4g
Sodium: 792mg
In a food processor fitted with an S-blade, combine the chickpeas, reserved aquafaba, yellow onions, poultry seasoning, salt, garlic powder, pepper, and paprika. Pulse the mixture until the chickpeas are roughly a quarter of their original size. Sprinkle the vital wheat gluten over the chickpea "dough" and pulse a few times to combine evenly.
Combine the panko crumbs, sesame seeds, and onion powder in a small bowl or plate with high edges. Wet your hand lightly and shape 3-tbsp.-sized (45 g) scoops of the chickpea mixture into "cutlets" or "tender" shapes. Press each tendie gently into the panko mixture until coated, then place on a baking sheet. Repeat until you have a total of 12 chickpea tenders. Bake for 12 minutes, then flip and bake for another 12 minutes, or until they begin to turn golden. Begin making the waffles while those are baking.
Allow the waffle batter to thicken for 5 minutes before pouring it into your waffle maker. Cook the waffle for about 8 minutes, checking for doneness once most of the steaming has stopped. Repeat until all the waffle batter is gone.
DROP BISCUIT POT PIE
DROP BISCUIT POT PIE
Calories: 781kcal
Fat: 23.2g (6.3g S.Fat)
Carbs: 112.4g
Protein: 34.5g
Sugar: 8.1g
Sodium: 1007mg
Stir in the white beans and their liquid, flour, sage, thyme, oregano, and white pepper until evenly combined. Bring the vegetable broth to a simmer in the pan, then reduce the heat to medium-low. Simmer for 2 minutes, then season with salt to taste and set aside.
Sift together the all-purpose flour, pastry flour, baking powder, salt, and black pepper in a large mixing bowl. To the dry mixture, add the vegetable shortening and cut it in with a fork or pastry cutter until it resembles small pebbles. Add the non-dairy milk to the bowl and stir until no dry spots remain.
Place scoops of drop biscuit dough in a single layer over the top of the filling in the baking dish. Bake the pot pie for 30 minutes, or until the biscuit tops are golden. Allow to cool for 5 to 10 minutes on a rack before serving.
PITA PIZZA TRIO
PITA PIZZA TRIO
NUTRITIONAL VALUES
Calories: 313kcal
Fat: 9.4g (1.4g S.Fat)
Carbs: 48.3g
Protein: 6.9g
Sugar: 5.1g
Sodium: 888mg
NUTRITIONAL VALUES
Calories: 224kcal
Fat: 3.7g (0.3g S.Fat)
Carbs: 40.2g
Protein: 6.6g
Sugar: 3.5g
Sodium: 546mg
NUTRITIONAL VALUES
Calories: 259kcal
Fat: 2.3g (0.1g S.Fat)
Carbs: 52.9g
Protein: 8.8g
Sugar: 2.8g
Sodium: 656mg
PORTOBELLO FAJITA SALAD
PORTOBELLO FAJITA SALAD
Calories: 612kcal
Fat: 20g (3.2g S.Fat)
Carbs: 87.6g
Protein: 27.1g
Sugar: 11.3g
Sodium: 165m
Cook for 5–7 minutes, browning the pepper mixture on both sides and stirring occasionally. Add the mushrooms to the pan when the onions are nearly translucent. Continue to sauté for 5 minutes, or until the mushrooms have shrunk and become browned around the edges. Season with salt and pepper to taste.
Divide the lettuce among four plates, then top with the black beans and fajita vegetables. Dressing can be drizzled over the salad or served on the side. Serve with the optional dried sweet corn garnish.
SPICY JACKFRUIT CHILI
SPICY JACKFRUIT CHILI
Calories: 288kcal
Fat: 6.5g (0.8g S.Fat)
Carbs: 44.4g
Protein: 14.8g
Sugar: 6.5g
Sodium: 960mg
Add the black beans, vegetable broth, chopped tomatoes, apple cider vinegar, chilli powder, chipotle powder, smoked paprika, and coriander to the pot and stir to combine. Bring the mixture to a rolling boil. Reduce the heat to medium-low and cook for 10 minutes, covered, stirring occasionally.
Season with salt to taste after the chilli has simmered. Divide the chilli among 4 bowls and top with 1 tbsp. (3 g) scallions and 1 tbsp. (7 g) vegan cheese, if using. Serve immediately.
SAVORY PUFF PASTRY TARTLETS
SAVORY PUFF PASTRY TARTLETS
Calories: 301kcal
Fat: 12.2g (0.4g S.Fat)
Carbs: 33.1g
Protein: 15.6g
Sugar: 3.2g
Sodium: 810mg
In a blender, combine the silken tofu, nutritional yeast, cornstarch, lemon juice, garlic, basil, and salt and puree until completely smooth. Place aside.
Roll out the puff pastry sheet to about 10 x 10 inches (25 x 25 cm) and cut it into 4 equal squares. Place each square over a tartlet dish, lightly pressing in to fit the bottom and walls. Fill each crust with a heaping 1/3 cup (75 g) of filling, then top with tomato and zucchini slices and a light coat of cooking oil.
Place the tartlet pans on a baking sheet and set aside. Bake for 18 to 20 minutes, or until the puff pastry corners are golden brown. The filling will be soft and creamy on the outside and firm on the inside.
When the tartlets are finished, drizzle each with balsamic reduction, a pinch of coarse salt, and 1 basil leaf. Serve hot.
COCONUT CURRY SWEET POTATO NOODLES
COCONUT CURRY SWEET POTATO NOODLES
Calories: 583kcal
Fat: 13.2g (6.6g S.Fat)
Carbs: 98.5g
Protein: 25.4g
Sugar: 20.1g
Sodium: 397mg
Simmer for 5 minutes after adding the broth and coconut milk to the pot. Finally, stir in the sweet potato noodles, spinach, and 2 tbsp (5 g) cilantro. Simmer for 5 minutes more, stirring occasionally. Check the sweet potato noodles for doneness, then add the salt and lime juice to the curry.
Before serving, divide the curry among four bowls and top with the remaining cilantro.
PARTY NACHO PLATTER
PARTY NACHO PLATTER
Calories: 652kcal
Fat: 13.9g (5.4g S.Fat)
Carbs: 95.8g
Protein: 40.3g
Sugar: 7.5g
Sodium: 635mg
ROASTED VEGGIE QUINOA BOWL
ROASTED VEGGIE QUINOA BOWL
Calories: 547kcal
Fat: 18.3g (2.3g S.Fat)
Carbs: 78.8g
Protein: 19.2g
Sugar: 6.6g
Sodium: 1324mg
BUCKWHEAT-STUFFED ACORN SQUASH
BUCKWHEAT-STUFFED ACORN SQUASH
Calories: 316kcal
Fat: 13g (2.1g S.Fat)
Carbs: 46.1g
Protein: 9.9g
Sugar: 5.4g
Sodium: 538mg
When the groats are tender, fold in the Brussels sprouts, radicchio, cranberries, rosemary, and black pepper. Cook for 2 minutes, or until the radicchio shrinks in size. Turn off the heat and cover the mixture to keep it warm.
HEARTY SKILLET CORNBREAD
HEARTY SKILLET CORNBREAD
Calories: 573kcal
Fat: 28.4g (5.8g S.Fat)
Carbs: 66.2g
Protein: 18.7g
Sugar: 6.4g
Sodium: 3934mg
After that, remove the skillet from heat and pour the batter over the sautéed mix-ins. Fold together a few times, then bake for 20 minutes, or until a toothpick inserted into the centre comes out clean. Allow the skillet to cool for 5 to 10 minutes on a rack before cutting into it; sprinkle cilantro on top and serve.
CAULIFLOWER ALFREDO WITH GRILLED ASPARAGUS
CAULIFLOWER ALFREDO WITH GRILLED ASPARAGUS
Calories: 266kcal
Fat: 18.4g (1.8g S.Fat)
Carbs: 20.6g
Protein: 9g
Sugar: 5.4g
Sodium: 819mg
Drain the pot carefully, then combine the boiled cauliflower, onions, pine nuts, and garlic in a blender with the nutritional yeast, lemon juice, salt, and pepper. Set aside after puréeing until completely smooth.
When the pasta is done, drain the water and toss it with the cauliflower sauce. Cook, uncovered, over medium- low heat for 3 minutes, or until the sauce has thickened slightly. Distribute the pasta among four plates or shallow bowls, then top with the grilled asparagus and toasted pine nuts. Serve.
TEMPEH ADOBO TOSTADAS
TEMPEH ADOBO TOSTADAS
Calories: 366kcal
Fat: 22.8g (3g S.Fat)
Carbs: 28.1g
Protein: 16.3g
Sugar: 3.7g
Sodium: 973mg
Stir in the paprika, onion powder, oregano, pepper, cumin, and chipotle powder until well combined. Season with salt after all the liquid has evaporated. Remove the skillet from the heat but keep it covered with a lid to keep warm.
Off to the side, keep a plate lined with paper towels. Drop one tortilla into the oil and cook for 3 minutes before flipping and cooking for another 3 minutes, or until bubbly and golden brown. Remove it from the oil, pat it dry with a paper towel, and season with salt. Repeat with the rest of the tortillas.
Divide the refried beans among the 4 tostadas, spreading them out to cover the majority of the surface. Divide the tempeh into fourths and top with beans, followed by cabbage, cilantro, and salsa. Serve immediately.
BUTTERNUT MAC AND TREES
BUTTERNUT MAC AND TREES
Calories: 421kcal
Fat: 14.1g (4.8g S.Fat)
Carbs: 61.5g
Protein: 17.2g
Sugar: 3.6g
Sodium: 504mg
Stir in the Butternut Cheese Sauce, vegan butter, and non-dairy milk until the butter is melted and the pasta is evenly coated. Season with salt to taste and serve immediately.
PINEAPPLE TERIYAKI BURGERS
PINEAPPLE TERIYAKI BURGERS
Calories: 778kcal
Fat: 18.4g (2.7g S.Fat)
Carbs: 123.3g
Protein: 34.6g
Sugar: 23.1g
Sodium: 1062mg
Pulse the black beans, tofu, yellow onions, 1/4 cup (60 mL) Easy Teriyaki Sauce, sesame seeds, tamari, liquid smoke, salt, and garlic powder in a food processor fitted with an S-blade until they resemble ground meat. Fold the brown rice flour into the burger mixture until it is evenly distributed. Then, using rounded 1/2 cup (140 g) scoops, form 4 patties and place them on a baking sheet.
Bake the burgers for 10 minutes, then flip them carefully and bake for another 10 minutes. While the burgers are baking, grill the pineapple and onions according to the recipe. The burgers are done when the tops are light brown. Remove them from the oven and brush them with the remaining teriyaki sauce.
Grill the pineapple and red onion slices for 3 minutes on each side, or until softened and grill marks appear.
To make the burgers, start with four bottom buns, then top each with two butter lettuce leaves and a burger patty. Finally, spread 1 tbsp. (15 g) Garlic Mayo on the underside of each top bun and divide the grilled pineapple and onions among the burgers. Serve the burger with the bun on top.
SUMMER STEW
SUMMER STEW
Calories: 477kcal
Fat: 5.5g (0.7g S.Fat)
Carbs: 84.5g
Protein: 28.8g
Sugar: 10.2g
Sodium: 639mg
To the pot, add the white beans with their liquid, vegetable broth, basil, parsley, black pepper, and optional red pepper. Simmer, covered, for 7 minutes over medium-low heat, stirring occasionally. Season the stew with salt and pepper to taste, as well as additional herbs if desired. Serve immediately.
SHEET PAN SQUASH TACOS
SHEET PAN SQUASH TACOS
Calories: 426kcal
Fat: 6.9g (0.8g S.Fat)
Carbs: 84.6g
Protein: 17.3g
Sugar: 8g
Sodium: 44mg
In a mixing bowl, combine the butternut squash, mushrooms, black beans, and yellow onions. Drizzle with oil and toss to coat, then season with chilli powder, cumin, salt, oregano, paprika, and cayenne pepper. Spread the mixture on the baking sheet, leaving room for the tomatillos.
Place the tomatillos on the remaining baking sheet and bake for 15 to 20 minutes, or until the squash is fork tender. If desired, season with additional salt to taste.
Microwave or warm the tortillas on a hot pan until soft and pliable.
Fill each with a butternut–black bean mixture and top with tomatillos, shredded cabbage, and jalapeno slices. Serve warm, with lime wedges on the side.
SEMOLINA SLICE WITH APPLE & PEAR PURÉE
SEMOLINA SLICE WITH APPLE & PEAR PURÉE
Calories: 1741kcal
Fat: 76.2g (11.7g S.Fat)
Carbs: 229.9g
Protein: 26.9g
Sugar: 105.7g
Sodium: 1172mg
To make the semolina slices, in a saucepan over high heat, bring the soy milk and salt to a boil. Slowly pour in the semolina, stirring constantly with a whisk. Simmer for a few minutes, then transfer to a cake pan and cool for about 30 minutes.
In a saucepan, melt 1 tablespoon margarine over medium heat. Using a knife, cut the semolina block into pieces. Place these in the pan and top with the remaining margarine. Fry the slices until golden brown and crispy on the inside, which can take up to 15 minutes. Fry until crisp on the other side, then flip. Sugar should be sprinkled on top. Sprinkle the raisins or rum raisins over the fruit purée if desired. Separately pack the purée and semolina slices for travel. Both are also delicious when served cold.
CHIA AND ALMOND PIZZA
CHIA AND ALMOND PIZZA
Calories: 666kcal
Fat: 44.8g (3.8g S.Fat)
Carbs: 50g
Protein: 26.5g
Sugar: 12.2g
Sodium: 662mg
Divide the dough in half and roll out each half with a rolling pin on a floured work surface. Place the dough discs on a baking sheet and bake in the centre of the oven for 12–15 minutes, or until golden.
Meanwhile, make the sauce by combining the tomato passata, tomato purée, and oil in a mixing bowl, then seasoning with salt, pepper, and pizza seasoning. Peel and thinly slice the onion and zucchini. Remove the seeds from the pepper and cut it into thin strips. Stir together the almond butter, yeast flakes, and 3 tablespoons water until smooth.
Spread the tomato sauce over the pizza crust, then top with the vegetables. Dollop the almond butter mixture on top of the pizzas and bake for 5–7 minutes, or until done. Allow to cool completely before packing. Separately pack the arugula. Before serving, reheat the pizza briefly and top with the arugula.
Ad
When we cook we are listening to the Blinkist* summaries - because it’s simply the best and you learn while having fun cooking.
* = Affiliate Link