by Sara Tercero
¾ cup chia seeds
2 cups unsweetened plant-based milk
1 (15-ounce) can unsweetened pumpkin puree
¼ cup maple syrup
1 tablespoon pumpkin pie spice blend
1 cup water
½ cup pecans, for serving
1. In a large bowl, whisk together the chia seeds, plant-based milk, pumpkin puree, maple syrup, pumpkin pie spice, and water.
2. Divide the mixture among 4 mason jars or containers with lids. Let sit for 10 minutes. Stir each container to break up any chia clumps. Cover and refrigerate overnight to firm up. To serve, garnish each with some of the pecans.
Variation Tip: If you don’t like the texture of tapioca pudding, chances are you might not like the consistency of chia pudding. You can make it more like traditional pudding by putting it into a blender and pureeing until smooth.
Per serving: Calories: 421; Fat: 23g; Carbohydrates: 47g; Protein: 12g; Fiber: 20g; Sodium: 74mg
Green Goodness Smoothies
GLUTEN-FREE, NUT-FREE, QUICK, NO COOK, OIL-FREE, ONE BOWL
PREP TIME: 5 minutes / MAKES 2 SERVINGS
When people think of smoothies, they usually picture a sweet, fruity drink that is pink or orange and full of fluffy ingredients rather than a truly hearty or filling meal. This green smoothie is the quintessential horse of a different color. The bright hue is striking, but even more stunning is the taste. Only slightly sweet, the ingredients balance each other so well, you won’t remember that you are getting four servings of produce in one refreshing drinkable meal. You may be shocked at the addition of cauliflower in this smoothie’s ingredients, but you won’t even notice it!
3 frozen sliced bananas
3 cups coconut water
1 cup baby spinach
1 cup frozen cauliflower florets
2 tablespoons ground flaxseeds
1 avocado, peeled and pitted
2 teaspoons maple syrup, plus more as needed
In a high-speed blender, combine the bananas, coconut water, spinach, cauliflower, flaxseeds, avocado, and maple syrup and blend until smooth. Taste for sweetness and adjust by adding more maple syrup as needed.
Ingredient Tip: Right after shopping, peel and cut the bananas into 2-inch slices and put them in an airtight container. They can be stored for 2 months in the freezer so you’ll always be ready to make smoothies.
Per serving: Calories: 307; Fat: 13g; Carbohydrates: 48g; Protein: 6g; Fiber: 13g; Sodium: 278mg
Avocado Toast with Tomato and Hemp Hearts
5 INGREDIENTS, NUT-FREE, QUICK, SOY-FREE
PREP TIME: 5 minutes / COOK TIME: 5 minutes / MAKES 2 SERVINGS
The first time I heard about avocado toast, I thought the idea was so simple and understated that I had to try it. Ten years later, and avo toast is one of my breakfast staples. There is nothing as perfect as salted and mashed avocado spread atop some whole-wheat toast. It’s a quick and easy breakfast that offers a nice, slow burn of energy due to the avocado’s healthy fats and the toast’s complex carbs. I’ve added tangy, fresh tomato slices and some superfood hemp hearts to amp up this 10-minute breakfast.
4 slices whole-wheat bread
1 avocado, peeled, pitted, cut into quarters, and thinly sliced
Salt
1 medium tomato, thinly sliced
Black pepper
Red pepper flakes
2 teaspoons extra-virgin olive oil
4 teaspoons hemp hearts
1. Toast the bread slices.
2. On each slice, arrange a quarter of the avocado slices, a pinch of salt, a quarter of the tomato, a pinch of black pepper, and a pinch of red pepper flakes. Drizzle each with ½ teaspoon of olive oil and sprinkle with 1 teaspoon of hemp hearts.
Variation Tip: This simple foundation is easy to build on and is a great way to avoid food waste. The buttery avocado pairs well with mint, basil, cilantro, parsley, or any fresh herb you have on hand. Drizzle with lemon or lime juice. Or try topping it with leftover beans or greens.
Per serving: Calories: 379; Fat: 22g; Carbohydrates: 38g; Protein: 12g; Fiber: 11g; Sodium: 411mg
Tofu Rancheros
GLUTEN-FREE, NUT-FREE, QUICK
PREP TIME: 10 minutes / COOK TIME: 20 minutes / MAKES 4 SERVINGS
Before I had kids, I used to brunch a lot, and huevos rancheros was the thing I always ordered. This plant-based version captures the essence of the original dish while using spiced tofu. Even without eggs or cheese, it is super tasty with the delicious Mexican flavors of salsa, warm tortillas, beans, and avocado.
1 (15-ounce) can black beans, drained and rinsed
½ teaspoon onion powder
½ teaspoon garlic powder
2½ cups water, divided
1 teaspoon extra-virgin olive oil
½ head cauliflower, cut into florets (about 2 cups)
1 red or yellow bell pepper, seeded and diced small
1 (16-ounce) package extra firm-tofu, drained and diced small
½ teaspoon salt, plus more as needed
1 teaspoon smoked paprika
2 medium tomatoes, cut into ½-inch pieces
2 teaspoons tomato paste
1 teaspoon chili powder
2 avocados, peeled and pitted
8 (6-inch) corn tortillas
3 tablespoons chopped fresh cilantro, for serving
2 scallions, white and green parts, thinly sliced, for serving
1 lime, cut into quarters, for serving
1. In a small saucepan over medium heat, combine the beans, onion powder, garlic powder, and ½ cup of water and cook until heated through, 5 to 7 minutes. Set aside.
2. In a large saucepan, heat the oil over medium heat. Add the cauliflower and bell pepper and cook, stirring occasionally, for 2 to 3 minutes. Add the tofu, salt, and smoked paprika and cook, stirring often, for 5 minutes.
3. Add the tomatoes, tomato paste, and chili powder and cook, stirring often, until the tomatoes release their juices and the tomato paste turns dark red, 2 to 3 minutes. Add the remaining 2 cups water, stir well, and bring to a boil. Cook until the sauce is thick and the flavors meld, about 4 minutes.
4. In a small bowl, combine the avocados and a pinch of salt and mash until well mixed.
5. In a large skillet, warm the tortillas over medium-high heat, about 2 minutes on each side. Put 2 tortillas on a plate, layer with the tofu mixture, scallions, cilantro, a big dollop of mashed avocado, and a squeeze of lime juice. Put a scoop of black beans on the side and serve.
Ingredient Tip: You can use frozen cauliflower florets. Add them to the recipe at the same time you would the fresh cauliflower and cook as instructed.
Leftovers Tip: Refrigerate all the components separately for up to 4 days. Heat only enough tortillas for serving. The tofu and beans can be reheated in the microwave in 2-minute increments until warmed through.
Per serving: Calories: 590; Fat: 27g; Carbohydrates: 69g; Protein: 27g; Fiber: 18g; Sodium: 783mg
Warm Lentil Salad with Tomato Vinaigrette
GLUTEN-FREE, NUT-FREE, QUICK, SOY-FREE
PREP TIME: 10 minutes / COOK TIME: 15 minutes / MAKES 2 SERVINGS
This tasty take on salad was inspired by my days at the Westside Café in Berkeley. The earthy lentils are complemented so well by the garlicky, herbed tomatoes, caramelized balsamic vinegar, and the tangy kalamata olives.
2 teaspoons extra-virgin olive oil
2 garlic cloves, chopped
1 tablespoon Italian seasoning
½ head cauliflower, cut into florets (about 2 cups)
1 large carrot, peeled and diced small
2 medium tomatoes, diced small
10 kalamata olives, pitted and halved
1 teaspoon salt
½ teaspoon black pepper
2 tablespoons balsamic vinegar
1(15-ounce) can brown lentils
1 cup water
4 cups baby spinach
1 tablespoon sunflower seeds
1. In a large saucepan, heat the olive oil over medium heat. Add the garlic and Italian seasoning and cook until fragrant, 2 to 3 minutes.
2. Add the cauliflower, carrot, tomatoes, olives, salt, and black pepper and cook, stirring often, for 2 to 3 minutes. Add the balsamic vinegar and cook to caramelize the sugars in the vinegar, 2 to 3 minutes.
3. Add the lentils and water, bring to a boil, and cook for 2 to 3 minutes until heated throughout. Remove from the heat.
4. In a large bowl, toss together the spinach and sunflower seeds. Add the lentil mixture and toss until the spinach is wilted.
Ingredient Tip: You can use frozen cauliflower florets, but you may need to increase the cooking time.
Per serving: Calories: 363; Fat: 10g; Carbohydrates: 53g; Protein: 21g; Fiber: 19g; Sodium: 1,503mg
Mushroom Barley Soup
NUT-FREE, ONE POT, SOY-FREE
PREP TIME: 10 minutes / COOK TIME: 40 minutes / MAKES 4 SERVINGS
Barley is an underappreciated grain: it has a formidable protein content, is high in fiber, and is also a great source of iron and magnesium. Plus, its mild flavor works very well with the umami of mushrooms.
1 cup pearled barley
4 cups water
2 teaspoons extra-virgin olive oil, divided
1 small yellow onion, diced small
3 garlic cloves, minced
2 large carrots, peeled and diced small
1 celery stalk, minced
8 ounces white mushrooms, thinly sliced
1 teaspoon salt
¼ teaspoon dried thyme
½ teaspoon smoked paprika
1. In a large pot, combine the barley and water and bring to a boil over high heat. Lower the heat to medium-low and cook until tender, about 40 minutes.
2. While the barley is cooking, in a large skillet, heat 1 teaspoon of olive oil over medium heat. Add the onion, garlic, carrots, and celery and cook, stirring often, until the vegetables are tender, about 8 minutes. Add the mixture to the barley.
3. Wipe out the skillet with a paper towel. Heat the remaining 1 teaspoon oil over medium heat. Add the mushrooms and cook, stirring occasionally, until they are browned, about 8 minutes.
4. Add the mushrooms, salt, thyme, and paprika to the barley and vegetables and cook over medium heat, stirring often, until the mixture is well combined and barley is soft, about more 20 minutes. Spoon into bowls and serve hot.
Per serving: Calories: 235; Fat: 3g; Carbohydrates: 47g; Protein: 7g; Fiber: 10g; Sodium: 618mg
Chickpea Coconut Curry
GLUTEN-FREE, NUT-FREE, ONE POT, SOY-FREE
PREP TIME: 10 minutes / COOK TIME: 25 minutes / MAKES 4 SERVINGS
This curry just might become your favorite weekly meal. It goes well with rice or quinoa—I love dividing my bowl into thirds with one part curry, one part grain, and one part greens, like the Sheet-Pan Garlicky Kale. No matter how you serve it, this dish will never fail to hit the spot.
1 teaspoon extra-virgin olive oil
1 small yellow onion, diced small
3 garlic cloves, minced
1 (2-inch piece) piece fresh ginger, peeled and minced
½ head cauliflower, cut into florets (about 2 cups)
3 teaspoons curry powder
Pinch cayenne pepper
Pinch ground cinnamon
1 teaspoon salt
2 (15-ounce) cans chickpeas, drained and rinsed
1 (15-ounce) can crushed tomatoes
1 (15-ounce) can light unsweetened coconut milk
½ cup frozen peas
2 tablespoons chopped fresh cilantro, for garnish
Black pepper
1. In a large skillet, heat the oil over medium-high heat. Add the onion, garlic, and ginger and cook until fragrant, about 5 minutes.
2. Add the cauliflower and cook until it starts to brown, about 5 minutes. Then add the curry powder, cayenne, cinnamon, salt, chickpeas, tomatoes, and coconut milk and bring to a boil, stirring frequently.
3. Lower the heat to medium-low and simmer until the liquid thickens, about 15 minutes. Add the peas and cook until they are heated through. Spoon the curry into bowls and garnish with cilantro and black pepper.
Per serving: Calories: 335; Fat: 14g; Carbohydrates: 45g; Protein: 14g; Fiber: 10g; Sodium: 892mg
Spiced Eggplant and Hummus Sandwiches
NUT-FREE, QUICK, SOY-FREE
PREP TIME: 10 minutes / COOK TIME: 20 minutes / MAKES 2 SANDWICHES
Veggie sandwiches have been a staple for me since college, when my crew and I used to make them with smoked Gouda cheese, hummus, avocado, and thick slices of tomatoes. These days I have ditched the cheese and replaced it with smoky roasted eggplant, and its exquisite textures and flavors still thrill me. Cold cuts beware; when the masses find out that sandwiches can be healthy and delicious, you are a goner.
1 (½-pound) Italian eggplant, cut lengthwise into 4 slices
½ teaspoon salt, plus more for the eggplant
1 tablespoon extra-virgin olive oil
½ teaspoon smoked paprika
½ teaspoon garlic powder
2 red or yellow bell peppers, seeded and halved
4 slices whole-wheat bread
¼ cup store-bought hummus or Garlic Hummus
1 cup arugula
1 medium tomato, cut into thick slices
2 tablespoons sesame seeds (optional)
1. Preheat the oven to 425°F.
2. Arrange the eggplant slices on a sheet pan and salt lightly. Let sit for 10 minutes until they release their juices, then rinse the slices and pat dry. Using a sharp knife, score the eggplant slices in a crosshatch pattern. Set aside.
3. In a large bowl, mix together the oil, ½ teaspoon salt, smoked paprika, and garlic powder to make a wet rub. Dredge the eggplant slices in the rub, making sure they are coated well. Arrange them on the sheet pan in a single layer with the crosshatch side up.
4. Arrange the bell peppers around the eggplant and bake for 10 minutes. Using tongs or a spatula, flip the eggplant and continue to bake for another 10 minutes.
5. When the vegetables are almost done, toast the bread. To assemble the sandwiches, spread the hummus in a thick layer on a slice of toast, add half of the arugula, tomatoes, eggplant, and peppers, sprinkle with sesame seeds (if using), and top with a second slice of toast. Repeat for the second sandwich.
Leftovers Tip: Chop any leftover eggplant into cubes and add it to the Mushroom Barley Soup in step 3 or the Marinara Sauce in step 1.
Per serving (1 sandwich): Calories: 357; Fat: 12g; Carbohydrates: 51g; Protein: 13g; Fiber: 12g; Sodium: 959mg
White Bean and Kale Linguine
NUT-FREE, ONE POT, QUICK, SOY-FREE
PREP TIME: 10 minutes / COOK TIME: 20 minutes / MAKES 4 SERVINGS
This filling and comforting 30-minute pasta dinner is a nutritional powerhouse. The plant-based protein punch from the white beans plus the superfood qualities of kale make it a win-win: feed your body with major fiber and flavor at the same time. This recipe is easy to make yet seems gourmet with the creamy beans, sweet peppers, and savory marinara.
1 pound whole-wheat linguine
2 tablespoons extra-virgin olive oil, divided
½ small yellow onion, diced small
3 garlic cloves, minced
3 sweet baby bell peppers, seeded and diced small
1 (28-ounce) can crushed tomatoes
2 tablespoons tomato paste
½ teaspoon maple syrup
1 cup water
1 (15-ounce) can white cannellini beans, drained and rinsed
Pinch of salt
Pinch of red pepper flakes, plus more for serving (optional)
3 cups stemmed and chopped kale
6 basil leaves, finely chopped
Black pepper
1. Bring a large pot of water to a boil over high heat. Add the pasta and cook according to the package instructions. Drain and set aside.
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p; 2. In a large pan, heat the olive oil over medium heat. Add the onion and garlic and sauté until very fragrant, 3 to 5 minutes.
3. Add the bell peppers and cook until the peppers are soft and the onion is browned, about 3 minutes. Add the crushed tomatoes, tomato paste, maple syrup, and water, stir until combined, raise the heat to high, and bring to a boil. Add the beans, salt, and red pepper flakes (if using), stir until combined, and cook for 5 minutes.
4. Add the kale and stir until just wilted. Add the cooked pasta and toss until evenly coated with the sauce.
5. To serve, spoon into bowls and top the pasta with fresh basil, black pepper, and more red pepper flakes, if desired.
Variation Tip: Try making it with half linguine and half zucchini noodles. The zoodles are so thin and delicate that they will “cook” from the heat of the pasta sauce.
Per serving: Calories: 675; Fat: 10g; Carbohydrates: 131g; Protein: 29g; Fiber: 19g; Sodium: 459mg
Pulled Jackfruit Tacos
GLUTEN-FREE, NUT-FREE, QUICK, SOY-FREE
PREP TIME: 5 minutes / COOK TIME: 20 minutes / MAKES 2 SERVINGS
Jackfruit is a plant-based-eater’s dream. The texture and appearance are so similar to shredded pork or chicken, and the flavor is super mild, so it takes on the flavors of whatever sauces or spices you are cooking it with. It’s perfect for tacos, sandwiches, or as an addition to soups and stews.
1 (15-ounce) can jackfruit, drained and rinsed
2 teaspoons extra-virgin olive oil
½ small yellow onion, thinly sliced
½ green bell pepper, seeded and thinly sliced
½ teaspoon salt
½ teaspoon chili powder
½ teaspoon smoked paprika
½ teaspoon garlic powder
12 (6-inch) corn tortillas, for serving
Coleslaw mix or Tangy Cabbage and Kale Slaw, for serving
Store-bought salsa or Pico de Gallo, for serving
Store-bought guacamole or Super-Simple Guacamole, for serving (optional)
1. Preheat the oven to 425°F.