by Sara Tercero
4. Portion the soup into 4 bowls, garnish each with 1 tablespoon each of cilantro, yogurt, pepitas, and crispy chickpeas (if using), and serve.
Ingredient Tip: You can use 2 (16-ounce) bags of frozen butternut squash instead of fresh and follow the recipe as instructed. No need to thaw.
Per serving (1¾ cups): Calories: 141; Fat: 3g; Carbohydrates: 24g; Protein: 8g; Fiber: 3g; Sodium: 434mg
Chickpea Curry Salad Sandwiches
NO COOK, NUT-FREE, ONE BOWL, QUICK, SOY-FREE
PREP TIME: 10 minutes / MAKES 2 SANDWICHES
I got the idea for this chickpea salad from a tiny, hole-in-the-wall café that I cheffed at in Emeryville, California, back in the ’90s. Curry chicken salad was one of our most popular sandwiches. It is zippy, tangy, crunchy, and slightly sweet. Top these sandwiches with your favorite fixings or forgo the bread and serve the filling mixed into a bowl of greens, tomato, cucumber, and cabbage with a few extra squeezes of lemon.
1 (15-ounce) can chickpeas, drained and rinsed
2 teaspoons store-bought plant-based mayonnaise or Plant-Based Mayo
1 apple (any type), cored and chopped in small cubes
Juice of ½ lemon
1 celery stalk, finely chopped
½ cup raisins
1 teaspoon curry powder
¼ teaspoon salt
4 slices whole-wheat bread
1. In a large bowl, mash the chickpeas with the back of a fork. They will break into pieces and get crumbly but not mushy. Add the mayo and mix until well combined.
2. Add the apple, lemon juice, celery, raisins, curry powder, and salt and mix well. Taste and adjust the seasonings, if desired. Sandwich about ¼ cup of filling between 2 slices of bread.
Leftovers Tip: Refrigerate the leftover filling for up to 3 days.
Variation Tip: Use 16 ounces of firm tofu, drained and diced small, instead of chickpeas for a smoother, egg-salad-like texture. Add ¼ cup chopped walnuts for a crunchy twist.
Per serving (1 sandwich): Calories: 489; Fat: 7g; Carbohydrates: 94g; Protein: 18g; Fiber: 15g; Sodium: 874mg
Tempeh and Lentil Sloppy Joes
NUT-FREE
PREP TIME: 5 minutes / COOK TIME: 40 minutes / MAKES 4 SANDWICHES
Sloppy joes are an American classic, and in this recipe they get a plant-based update. This is the sloppy joe dreams are made of: slightly sweet, a little tangy, and packed with a protein punch. In fact, this is now one of my favorite ways to prepare tempeh.
5 cups water, divided
¾ cup dried brown lentils, rinsed
2 teaspoons extra-virgin olive oil
½ small yellow onion, diced small
2 garlic cloves, minced
1 (8-ounce) package tempeh
1 teaspoon smoked paprika
3 tablespoons store-bought ketchup or Sugar-Free Ketchup
1 tablespoon molasses
1 tablespoon apple cider vinegar
1 teaspoon nutritional yeast
1 teaspoon salt
4 whole-wheat burger buns
1. In a large saucepan, bring 4 cups of water to a boil over high heat. Add the lentils and cook until soft, about 25 minutes. Drain and set aside.
2. In a medium saucepan, heat the oil over medium heat. Add the onion and garlic and cook until browned, 5 to 8 minutes. In a blender or food processor, pulse the tempeh into small pieces.
3. Add the tempeh to the pan with the onion and cook, stirring often, for 2 to 3 minutes. Add the lentils, smoked paprika, ketchup, molasses, apple cider vinegar, nutritional yeast, salt, and the remaining 1 cup water. Simmer, stirring often, until the mixture thickens, about 5 minutes. Divide the mixture among the buns and serve.
Cooking Tip: To shave 20 minutes cooking time off the recipe, drain and use 1 (15-ounce) can of lentils instead of dried.
Per serving (1 sandwich): Calories: 397; Fat: 9g; Carbohydrates: 58g; Protein: 24g; Fiber: 5g; Sodium: 824mg
Fettuccine with Creamy Cashew Alfredo
PREP TIME: 10 minutes / COOK TIME: 30 minutes / MAKES 4 SERVINGS
The heavy cheese-and-cream sauce of traditional fettuccine Alfredo never agreed with my constitution, and I learned at a young age that a few moments of palate pleasure were not worth the belly bomb, even though as a budding chef, I was called time and time again to make the dish. Now as a plant-based eater, I have crafted a recipe that is delicious, healthy, and decadent without the heaviness of the original.
1 pound whole-grain fettuccine pasta
½ cup frozen peas
2 cups fresh or frozen broccoli florets
1 tablespoon plus 1 teaspoon extra-virgin olive oil, divided
1 cup raw cashews, softened
2 cups water
1 (15-ounce) can cannellini beans, drained and rinsed
1 teaspoon red miso paste
4 garlic cloves, minced
¼ teaspoon onion powder
¼ teaspoon garlic powder
2 tablespoons nutritional yeast
1 teaspoon tapioca flour
2 teaspoons cold water
Salt (optional)
Black pepper
Red pepper flakes, for garnish (optional)
Nutty Plant-Based Parmesan, for garnish (optional)
1. Bring a large pot of water to a boil over high heat. Add the pasta and cook according to the package instructions. During the last 2 minutes of cook time, add the peas and broccoli. Drain, return to the pot, toss with 1 tablespoon of olive oil to prevent sticking, and set aside.
2. In a blender or food processor, combine the softened cashews, water, beans, and miso paste and blend until smooth. Set aside.
3. In a large saucepan heat the remaining 1 teaspoon olive oil over medium heat. Add the garlic and cook until golden brown and fragrant, about 3 minutes. Add the cashew mixture, onion powder, garlic powder, and the nutritional yeast and stir until combined. Bring to a boil over medium-high heat. Turn the heat to low and let simmer.
4. In a small bowl, make a slurry by whisking together the tapioca flour and cold water. Add the mixture to the saucepan and simmer, stirring constantly, until the sauce thickens, 2 to 3 minutes. Taste and season with salt (if using) and black pepper.
5. Add the sauce to the pot with the pasta and vegetables and toss to coat. To serve, spoon the pasta and vegetables into bowls and garnish with red pepper flakes and plant-based Parmesan (if using).
Cooking Tip: To soften raw cashews, soak them in water overnight and drain and rinse before using. If you’re pressed for time, boil them in water for 10 minutes; drain before using.
Leftovers Tip: Store the leftovers for up to 4 days. Reheat in a skillet over low heat with 2 tablespoons unsweetened plant-based milk or water to help loosen and thin out the sauce as it heats.
Per serving: Calories: 741; Fat: 20g; Carbohydrates: 112g; Protein: 33g; Fiber: 18g; Sodium: 144mg
Vegetable Korma Curry
GLUTEN-FREE, QUICK, SOY-FREE
PREP TIME: 10 minutes / COOK TIME: 20 minutes / MAKES 4 SERVINGS
Traditional korma dishes use dairy to cook the meat or veggies, which results in a rich curry gravy. My plant-based korma relies on a combo of creamy cashews and coconut milk to braise the potatoes and cauliflower until meltingly tender. The curry is slightly sweet and full of flavor. I suggest serving it over cooked brown rice or quinoa, but cauliflower rice is a great match, too.
1 tablespoon extra-virgin olive oil
2 garlic cloves, minced
2 tablespoons minced fresh ginger
½ small yellow onion, diced small
1 medium sweet potato, peeled and cut into small cubes
½ head cauliflower, cut into small florets (about 2 cups)
3 medium tomatoes, diced small
Pinch salt
2 cups water, divided
1 cup softened cashews (see Cooking Tip)
1 tablespoon curry powder
2 tablespoons tomato paste
½ cup frozen green beans
½ cup frozen peas
1 (15-ounce) can light unsweetened coconut milk
2 cups cooked brown rice or quinoa, for serving
Chopped fresh cilantro, for garnish
Black pepper
1. In a large sauté pan, heat the oil over medium heat. Add the garlic, ginger, and onion and cook until browned and fragrant, about 5 minutes. Add the sweet potato, cauliflower, tomatoes, and salt and cook until the tomatoes begin to break down, about 5 minutes. Add 1 cup of water, stir until combined, and bring the mixture to a boil. Cook until the sweet potatoes are soft, about 10 minutes.
2. In a blender or food processor, combine the cashews with the remaining 1 cup water and blend until you have a smooth paste.
3. Add the blended cashews, curry powder, tomato paste, green beans, peas, and coconut milk to the pan and stir well to combine. Lower the heat to medium-low and simmer for 5 minutes. Taste and adjust the seasoning as desired.
4. Put ½ cup of rice into each serving bowl and top with the curry. Sprinkle with fresh cilantro and black pepper.
Leftovers Tip: Refrigerate the rice topped with the curry for up to 4 days. Microwave in 2-minute increments until heated through.
Per serving: Calories: 535; Fat: 29g; Carbohydrates: 55g; Protein: 14g; Fiber: 8g; Sodium: 69mg
Roasted Cauliflower Bowls
with Spicy Garlic-Tahini Sauce
GLUTEN-FREE, NUT-FREE, QUICK, SOY-FREE
PREP TIME: 10 minutes / COOK TIME: 20 minutes / MAKES 2 SERVINGS
Nowadays cauliflower is revered for its versatility, low calorie content, and neutral flavor profile. I love roasting it, which imparts a nice smoky flavor, is a low-maintenance cooking method, and gives the cauliflower a pleasant texture that is slightly crisp on the outside and soft on the inside. This cauliflower bowl is easy to execute, and it’s bursting with vitamins and Mediterranean flavors. The spicy tahini sauce is to die for.
FOR THE CAULIFLOWER
½ head cauliflower, cut into florets (about 2 cups)
1 tablespoon extra-virgin olive oil
¼ teaspoon black pepper
Juice of ½ lemon
½ teaspoon smoked paprika
1 tablespoon nutritional yeast
½ teaspoon salt
FOR THE GARLIC-TAHINI SAUCE
1 jalapeño pepper, seeded
3 tablespoons tahini
2 garlic cloves
Juice of 1 lemon
½ teaspoon salt
3 tablespoons chopped cilantro
½ cup water
FOR SERVING
2 cups arugula leaves (about 2 ounces)
1 red bell pepper, seeded and thinly sliced
10 kalamata olives, chopped
1 Persian cucumber, sliced
2 tablespoons sesame seeds
1 cup cooked brown rice
1. Make the cauliflower: Preheat the oven to 425°F.
2. In a large bowl, mix together the cauliflower florets, olive oil, black pepper, lemon juice, smoked paprika, nutritional yeast, and salt until evenly coated. Spread out the cauliflower in one layer on a sheet pan and bake for 10 minutes. Using a spatula, turn the cauliflower and continue to bake for another 10 minutes.
3. Make the garlic-tahini sauce: While the cauliflower is roasting, combine the jalapeño, tahini, garlic, lemon juice, salt, cilantro, and water in a blender and blend until smooth and creamy. Transfer the sauce to a small bowl, cover, and refrigerate until needed.
4. When ready to serve: Divide the arugula between 2 plates. Top each evenly with the bell pepper, olives, and cucumbers. Top with the cauliflower and serve with ½ cup of brown rice on the side. Sprinkle with sesame seeds and drizzle with the sauce.
Ingredient Tip: Always inspect cauliflower for black spots and use a knife to remove any. To quickly floret it: first cut the head directly down the center, which exposes the stem that connects all the pieces. Cut out the stem in a triangle shape into the heart of the cauliflower and you will have large florets that can be split into 2 or 3 pieces.
Per serving: Calories: 439; Fat: 27g; Carbohydrates: 43g; Protein: 11g; Fiber: 9g; Sodium: 1,435mg
Tempeh and Walnut “Chorizo” Tacos
GLUTEN-FREE, QUICK
PREP TIME: 5 minutes / COOK TIME: 20 minutes / MAKES 4 SERVINGS
In my recipe development process, I accidentally struck gold with this combination of flavors that is undeniably chorizo-like in taste and texture. The mildly nutty tempeh and walnuts grind up nicely in the blender, creating a texture just like the spicy Mexican sausage, and when I added in the smoky spices, it became apparent that this was the real deal. Roll up the mixture in a soft corn tortilla or load it into a crunchy taco with some crispy lettuce, zingy cilantro, and your favorite salsa and you will be muy feliz.
1 (8-ounce) package tempeh
1 cup walnuts
1 tablespoon extra-virgin olive oil
2 garlic cloves, minced
1 small yellow onion, diced very small
2 teaspoons tomato paste
¼ teaspoon cayenne pepper
1½ teaspoons smoked paprika
1 teaspoon chili powder
1 teaspoon salt
1½ cups water
12 (6-inch) corn tortillas
1 head iceberg lettuce, shredded
1 cup chopped fresh cilantro stems and leaves
1 cup store-bought salsa or Pico de Gallo
1. In a blender, combine the tempeh and walnuts and blend until broken into small pieces resembling ground beef in texture. Set aside.
2. In a large saucepan, heat the olive oil over medium heat. Add the garlic and onion and cook until fragrant, 3 to 5 minutes. Add the tempeh-walnut mixture and cook, stirring often, for 2 to 3 minutes. Add the tomato paste, cayenne, smoked paprika, chili powder, salt, and water, stir until combined, and bring to a boil. Cook, stirring often, until slightly thickened and saucy, about 10 minutes. Remove from the heat.
3. In a large skillet, warm the tortillas over medium-high heat, about 2 minutes on each side. Fill the tortillas with equal amounts of filling, lettuce, cilantro, and salsa.
Variation Tip: Substitute 4 ounces of button mushrooms, chopped small, for the walnuts. All the other steps will be the same.
Per serving (3 tacos): Calories: 520; Fat: 30g; Carbohydrates: 53g; Protein: 19g; Fiber: 10g; Sodium: 865mg
Chocolate Tahini Muffins
NUT-FREE, QUICK
PREP TIME: 10 minutes / COOK TIME: 20 minutes / MAKES 12 MUFFINS
The tahini is what makes these muffins so moist—without the need for any butter or milk. They have just a hint of sweetness from the cocoa powder but are free of refined sugars and full of healthy fats, making them just as appropriate for breakfast as for dessert. Cooking starts with a blast of high heat before you lower the temperature of the oven, yielding a deliciously fluffy final product. Cut one in half and drizzle with some nut butter for an extra energy boost in the morning, or if you are a major chocolate lover, add ½ cup refined-sugar-free chocolate-chunks to the batter.
½ teaspoon, plus 2 tablespoons coconut oil, divided
2 tablespoons ground flaxseeds
6 tablespoons cold water
2 tablespoons tahini
2 tablespoons plain plant-based yogurt
1½ cups unsweetened plant-based milk
2 teaspoons baking powder
½ cup maple syrup
¼ cup unsweetened cocoa powder
½ teaspoon salt
2½ cups whole-wheat flour
1. Preheat the oven to 375°F. Lightly oil a 12-cup muffin tin with ½ tablespoon of coconut oil.
2. In a large bowl, mix together the flaxseed and cold water to make 2 “flax eggs.” Let sit for 10 minutes.
3. In a microwave-safe bowl, microwave the remaining 2 tablespoons coconut oil until melted, about 35 seconds. Be careful when removing the bowl so as not to splash hot coconut oil.
4. Add the coconut oil, tahini, yogurt, pla
nt-based milk, baking powder, and maple syrup to the bowl with the flax eggs and mix well with a fork. Add the cocoa powder, salt, and flour and mix until combined.
5. Divide the batter evenly among the 12 muffin cups, filling each about three-fourths full. Put the muffin pan in the oven and lower the heat to 350°F. Bake for 20 minutes, until a toothpick inserted in the middle comes out clean.
Leftovers Tip: Refrigerate baked muffins for up to 4 days, or refrigerate the batter for up to 3 days and bake a few muffins at a time.
Per serving (1 muffin): Calories: 187; Fat: 6g; Carbohydrates: 31g; Protein: 5g; Fiber: 4g; Sodium: 120mg
Peaches and Cream Overnight Oats
CHAPTER SIX
MEAL PLAN FOR DAYS 15 TO 21
Choco-Nut Smoothie
Peaches and Cream Overnight Oats
Tofu, Mushroom, and Spinach Scramble
Chickpea and Mushroom Breakfast Bowls
Sweet Potato, Kale, and Red Cabbage Salad with Avocado-Lime Dressing
Creamy Chickpea and Avocado Salad
Lemony Quinoa Dinner Salad
Black and White Bean Chili
White Bean, Butternut Squash, and Kale Soup
Black Bean and Quinoa Burrito Bowls
Portobello Mushroom Burgers with Arugula Pesto
Lentil Bolognese
Apple Crisp
Week 3
Breakfast
Lunch
Dinner
SUNDAY
Choco-Nut Smoothie
Sweet Potato, Kale, and Red Cabbage Salad with Avocado-Lime Dressing
Lentil Bolognese
MONDAY
Peaches and Cream Overnight Oats
Leftover Lentil Bolognese
Black and White Bean Chili
TUESDAY
Tofu, Mushroom, and Spinach Scramble
Leftover Black and White Bean Chili
Lemony Quinoa Dinner Salad