Plant-Based Diet in 30 Days: Subtitle A Cookbook and Meal Plan for an Easy Transition to the Plant Based Diet
Page 12
3 garlic cloves
2 (15-ounce) cans chickpeas, drained and rinsed
3 tablespoons extra-virgin olive oil, plus more as needed
Juice of 2 lemons
¼ cup tahini
½ teaspoon salt
½ teaspoon ground cumin
1 tablespoon sesame seeds, for garnish (optional)
In a blender, combine the garlic, chickpeas, olive oil, lemon juice, tahini, salt, and cumin and blend until smooth and creamy. Add a bit more oil or water if you prefer a thinner consistency. To serve, spoon it into a bowl, drizzle with a little more olive oil, and garnish with sesame seeds (if using).
Variation Tip: For color and a slight flavor variation, add a roasted red pepper or a peeled and boiled beet to the blender. You can also add 1 tablespoon of ground turmeric for a superfood immunity boost! If you like spicy foods, add a jalapeño and a handful of fresh cilantro to the other ingredients and blend.
Per serving (2 tablespoons): Calories: 58; Fat: 4g; Carbohydrates: 5g; Protein: 2g; Fiber: 2g; Sodium: 92mg
Sheet-Pan Garlicky Kale
5 INGREDIENTS, GLUTEN-FREE, NUT-FREE, ONE PAN, QUICK, SOY-FREE
PREP TIME: 5 minutes / COOK TIME: 15 minutes / MAKES 2 SERVINGS
Fun fact: I actually have only two working burners in my kitchen, so I discovered this method of cooking greens out of necessity. Little did I know when I first tried it that this would turn out to be one of my favorite ways to prepare them! Even better, there’s no need to dry your greens well after washing—the greens actually cook better if the leaves retain some water from their bath—it will prevent the kale from turning crispy.
2 garlic cloves, minced
2 teaspoons extra-virgin olive oil
1 bunch kale, roughly chopped
¼ teaspoon salt
¼ teaspoon black pepper
¼ teaspoon garlic powder
1. Preheat the oven to 400°F.
2. In a large bowl, combine the garlic, olive oil, kale, salt, black pepper, and garlic powder and toss until well combined. Spread out the kale on a sheet pan and bake for 10 minutes. Using a spatula, turn the kale and continue to cook for another 5 minutes, until the kale is wilted and bright green.
Cooking Tip: I like to eat the stems on greens like kale and collards, but if you are new to the green life, it’s perfectly fine to remove the thick stems if they seem unappetizing to you.
Variation Tip: This recipe works very well with all greens. Shorten the cooking time by 5 minutes for more tender greens like spinach, chard, dandelion greens, or mustard greens. Add 5 minutes for broccoli rabe (or rapini).
Per serving: Calories: 144; Fat: 6g; Carbohydrates: 19g; Protein: 9g; Fiber: 7g; Sodium: 368mg
Black Bean Tortas
NUT-FREE, ONE PAN, QUICK
PREP TIME: 5 minutes / COOK TIME: 15 minutes / MAKES 4 SANDWICHES
The first time I saw a Mexican torta I was intrigued. Beans on a sandwich? But once I tried one, I was captivated by the delicious and fresh flavors. Traditionally a torta is a giant Mexican sandwich filled with beans, meat, and cheese. This one is inspired by the original, but it’s made entirely plant-based. My house is full of bean lovers, so we have these all the time. Make sure to have a napkin handy—they’re messy, but the unforgettable flavors make it worth it.
1 (15-ounce) can black beans, drained and rinsed
½ teaspoon onion powder
½ teaspoon garlic powder
¼ teaspoon salt
¼ cup water
4 teaspoons store-bought mayonnaise or Plant-Based Mayo
4 whole-wheat bulkie rolls or burger buns, sliced in half crosswise
1 avocado, peeled, pitted, cut into quarters, and sliced, for serving
¼ cup store-bought salsa or Pico de Gallo
2 cups shredded lettuce
¼ cup chopped fresh cilantro
1. In a medium saucepan, combine the black beans, onion powder, garlic powder, salt, and water and bring to a boil. Turn off the heat. Using a potato masher, break up the beans and mash them until they resemble a thick black paste.
2. Spread mayo on the cut sides of the bulkie rolls. In a large skillet over medium heat, toast the bulkie rolls, cut-sides down, until golden, about 3 minutes.
3. To assemble the torta, layer the beans, sliced avocado, salsa, lettuce, and cilantro on one half of the rolls, top with the other half, and serve immediately.
Per serving (1 sandwich): Calories: 312; Fat: 11g; Carbohydrates: 46g; Protein: 11g; Fiber: 13g; Sodium: 543mg
Quick and Easy Falafel Pitas
NUT-FREE, QUICK, SOY-FREE
PREP TIME: 5 minutes / COOK TIME: 20 minutes / MAKES 4 WRAPS
I love falafel. The crispy and flavorful Middle Eastern specialty has always captivated me. Mine are less labor intensive, a bit softer textured, and much lighter on the oil than traditional falafels. Try them in a wrap or on a salad. I find that rolling the pita around the fillings is less messy, but you can also cut the pitas in half and stuff them. I recommend drizzling these with the dipping sauce from the Sweet Potato Fries or with Garlic Hummus.
Olive oil cooking spray
1 (15-ounce) can chickpeas, drained and rinsed
1 garlic clove, minced
2 tablespoons minced fresh parsley, or 2 teaspoons dried parsley
½ teaspoon salt
½ teaspoon ground cumin
3 tablespoons whole-wheat flour
½ teaspoon baking soda
4 (6-inch) whole-wheat pita breads
8 tablespoons store-bought hummus or Garlic Hummus
3 ounces spring mix or arugula (3 to 4 cups)
2 tomatoes, cut into slices
1. Preheat the oven to 400°F. Spray a sheet pan with cooking spray.
2. In a large bowl, mash the chickpeas with a fork or potato masher. Add the garlic, parsley, salt, cumin, flour, and baking soda and mix well to form a crumbly and sticky mixture.
3. Using your hands, form the mixture into 8 balls, using about 2 tablespoons for each one, and put them on the prepared baking sheet. Bake for 10 minutes. Using tongs, carefully turn the balls and continue to bake for another 10 minutes.
4. To warm the pita breads, place them directly on a rack in the oven and bake for 2 minutes, until they are more pliable.
5. To assemble, spread 2 tablespoons of hummus in the middle of each pita and top with spring mix, sliced tomatoes, and 2 falafel balls. Fold the pita around the fillings.
Variation Tip: Make the falafel balls into 4 patties instead to make falafel burgers. Cook for 20 minutes in a 400°F oven, turning them once halfway through the baking time.
Per serving (1 wrap): Calories: 341; Fat: 6g; Carbohydrates: 62g; Protein: 14g; Fiber: 11g; Sodium: 936mg
BBQ Jackfruit Sandwiches
NUT-FREE, ONE PAN, SOY-FREE
PREP TIME: 5 minutes / COOK TIME: 30 minutes / MAKES 2 SERVINGS
Jackfruit is the perfect vehicle for barbecue sauce. This filling is great on its own or paired with some crunchy cabbage slaw and your favorite sandwich toppings. The result is decadent and delicious, and I can’t wait to wow you with this recipe.
1 (15-ounce) can jackfruit, drained and shredded
2 teaspoons extra-virgin olive oil
½ medium yellow onion, finely chopped
2 garlic cloves, finely chopped
2 teaspoons maple syrup
1 tablespoon molasses
1 teaspoon apple cider vinegar
3 tablespoons tomato paste
1 teaspoon smoked paprika
½ teaspoon salt
½ cup water
2 whole-wheat burger buns
1 cup store-bought coleslaw or Tangy Cabbage and Kale Slaw
1. Preheat the oven to 400°F.
2. In an 8-by-8-inch baking dish, combine the jackfruit, olive oil, onion, and garlic and bake for 10 minutes. Using a spatula, turn the jackfruit and continue to bake for 10 more minutes.
3. In a small bowl, m
ix together the maple syrup, molasses, apple cider vinegar, tomato paste, smoked paprika, salt, and water. Add the sauce to the jackfruit, mix well, and bake for 10 more minutes
4. To serve, pile the barbecue jackfruit on the buns and top with the slaw.
Per serving (1 sandwich): Calories: 430; Fat: 8g; Carbohydrates: 88g; Protein: 10g; Fiber: 7g; Sodium: 828mg
Green Power Rice Bowls
GLUTEN-FREE, NUT-FREE, QUICK
PREP TIME: 10 minutes / COOK TIME: 15 minutes / MAKES 2 BOWLS
This recipe is perfectly balanced with protein from the peas and hemp seeds, healthy fats from the avocado, nutrients from all the wonderful greens, and a nice slow, steady burn from the brown rice.
1 bunch kale, roughly chopped
1 teaspoon extra-virgin olive oil
½ teaspoon garlic powder
¼ teaspoon salt
1 cup frozen peas
1 cup fresh or frozen broccoli florets
¼ cup hemp hearts
1 Persian cucumber, thinly sliced
1 teaspoon sesame oil
1 teaspoon low-sodium soy sauce or gluten-free tamari
1 teaspoon rice vinegar
1 teaspoon maple syrup
1 cup cooked brown rice
1 avocado, peeled, pitted, and sliced
1. Preheat the oven to 425°F.
2. In a large bowl, combine the kale, olive oil, garlic powder, salt, peas, and broccoli and toss until well combined. Spread out the mixture on a sheet pan and bake for 15 minutes. Check the oven every 5 minutes and turn the mixture so that the kale only gets slightly crispy.
3. Add the hemp hearts to the cooked vegetables and toss until well combined. Set aside.
4. In a small bowl, mix together the cucumber, sesame oil, soy sauce, rice vinegar, and maple syrup.
5. To assemble the bowls, arrange the ingredients in sections: rice; kale, broccoli, and pea mixture; cucumbers; and avocado. Drizzle the remaining dressing from the cucumbers over the bowls and serve.
Per serving (1 bowl): Calories: 604; Fat: 32g; Carbohydrates: 67g; Protein: 24g; Fiber: 21g; Sodium: 468mg
Beet Sushi and Avocado Poke Bowls
NUT-FREE
PREP TIME: 20 minutes / COOK TIME: 20 minutes / MAKES 2 SERVINGS
Sushi has always been a favorite of mine, and when I realized that plant-based sushi was just as delicious as the real thing, I was overjoyed. You’ll be shocked it is not tuna! Red beets look just like maguro, and golden or pink beets look a lot like salmon. The dressing really kicks up the flavors, but if you don’t like spicy food, just omit the wasabi. Gluten-free tamari or coconut aminos can be used in place of the soy sauce for a gluten-free dish that’s lower in sodium.
2 red beets (about 3 ounces each), trimmed and peeled
3 cups water
2 teaspoons low-sodium soy sauce or gluten-free tamari
½ teaspoon wasabi paste (optional)
1 tablespoon maple syrup
1 teaspoon sesame oil
1 teaspoon rice vinegar
1 cup frozen shelled edamame
1 cup cooked brown rice
1 cucumber, peeled and cut into matchsticks
2 carrots, cut into matchsticks
1 avocado, peeled, pitted, and sliced
1 scallion, green and white parts, chopped small, for garnish
2 tablespoons sesame seeds, for garnish (optional)
1. In a medium saucepan, combine the beets and water and bring to a boil over high heat. Lower the heat to medium and cook until they are tender but not mushy, about 15 minutes. Drain, rinse, and set aside to cool.
2. In a small bowl, make the dressing by mixing together the soy sauce, wasabi (if using), maple syrup, sesame oil, and rice vinegar and set aside.
3. When the beets are cooled, slide off the skins. Using a sharp knife, cut the beets into very thin slices to resemble tuna sashimi. Put the beet slices in a small bowl and top with 1 teaspoon of the dressing. Set aside to marinate.
4. Put the edamame in a microwave-safe bowl, add water to cover, and cook in the microwave for 1 minute. Drain and set aside.
5. To assemble the bowls, divide the rice between 2 bowls. Top each bowl with the sliced beets, rice, cucumbers, carrots, edamame, and avocado and drizzle with the remaining dressing. Garnish with the scallions and sesame seeds (if using).
Variation Tip: Make smoked “salmon” instead, using carrots! Peel 2 large carrots and cut them in half. Boil in water for about 5 minutes, until slightly soft. Cut as thin as you can. In a bowl, mix together ½ teaspoon smoked paprika, ½ teaspoon maple syrup, and 1 teaspoon low-sodium soy sauce or gluten-free tamari. Add the carrots and let marinate. Add to the bowls along with the other ingredients.
Per serving: Calories: 488; Fat: 22g; Carbohydrates: 63g; Protein: 16g; Fiber: 18g; Sodium: 285mg
Sesame Soba Noodle Salad
GLUTEN-FREE, NUT-FREE, QUICK
PREP TIME: 10 minutes / COOK TIME: 10 minutes / MAKES 4 SERVINGS
I could happily eat my weight in noodles. If you aren’t familiar, soba noodles are Japanese buckwheat noodles, available in most Asian sections at the supermarket. If you cannot find them, rice noodles or even whole-wheat spaghetti are acceptable substitutes and fine vehicles for the tasty dressing!
8 ounces gluten-free buckwheat soba noodles
2 teaspoons sesame oil, divided
3 teaspoons rice vinegar
2 teaspoons maple syrup
1 teaspoon low-sodium soy sauce or gluten-free tamari
4 cups mixed green lettuces
2 cucumbers, sliced
2 cups shredded red cabbage
2 carrots, grated or thinly sliced
¼ cup sesame seeds
1 avocado, peeled, pitted, cut into quarters, and sliced
¼ teaspoon red pepper flakes (optional)
1. Bring a pot of water to a boil over high heat. Add the soba noodles and cook according to the package instructions. Drain and toss with 1 teaspoon of sesame oil.
2. In a small bowl, mix together the rice vinegar, maple syrup, soy sauce, and the remaining 1 teaspoon sesame oil. Set aside.
3. To assemble the salad, layer the mixed greens, sliced cucumbers, shredded cabbage, and carrots in 4 bowls and top with the noodles. Sprinkle with sesame seeds, sliced avocado, and red pepper flakes (if using). Drizzle with the dressing and serve.
Leftovers Tip: Store the dressing, noodles, and greens separately in airtight containers and refrigerate. The noodles and greens will stay fresh for up to 3 days and the dressing for up to 1 week.
Per serving: Calories: 401; Fat: 15g; Carbohydrates: 60g; Protein: 13g; Fiber: 8g; Sodium: 536mg
Lemony Herbed Lentil Soup
GLUTEN-FREE, NUT-FREE, SOY-FREE
PREP TIME: 10 minutes / COOK TIME: 35 minutes / MAKES 2 SERVINGS
Cozy, tasty, filling, and chock-full of nutrition, it’s impossible to go wrong with lentil soup! To speed things up, you can drain 2 (15-ounce) cans of lentils and add them to the skillet with the celery, carrots, and potatoes instead of using dried.
1 cup dried brown or green lentils, rinsed
4 cups water
1 teaspoon extra-virgin olive oil
½ small yellow onion, chopped
2 garlic cloves, minced
1 celery stalk, minced
2 carrots, sliced
1 potato, peeled and diced
1 zucchini, diced
1 (15-ounce) can crushed tomatoes
1 teaspoon Italian seasoning
½ teaspoon smoked paprika
2 cups baby spinach
Juice of 1 lemon
1 teaspoon salt, plus more as needed
1. In a large saucepan, combine the lentils and water and bring to a boil over high heat. Lower the heat to medium and cook until soft, about 25 minutes.
2. Meanwhile, in a large skillet, heat the olive oil over medium heat. Add the onion and garlic and cook until fragrant, about 5 minutes. Add the celery,
carrots, and potato and cook for 5 minutes. Add the mixture to the cooked lentils and stir until combined.
3. Add the zucchini, tomatoes, Italian seasoning, and smoked paprika and bring to a boil over medium-high heat. Lower the heat to medium and simmer until the flavors meld, about 10 minutes.
4. Add the spinach, stir, and cook until wilted. Add the lemon juice and salt and stir until combined. Taste and add more salt if needed.
Per serving: Calories: 546; Fat: 5g; Carbohydrates: 102g; Protein: 31g; Fiber: 21g; Sodium: 1,502mg
Broccoli and “Cheddar” Soup
GLUTEN-FREE, NUT-FREE, OIL-FREE
PREP TIME: 10 minutes / COOK TIME: 30 minutes / MAKES 4 SERVINGS
This soup is so delicious and cheezy that you will be double-checking the ingredients to make sure you didn’t add real cheese by accident! Really quick, easy, and so tasty, it will blow your mind how similar in taste and texture this is to the old classic. It makes a filling weeknight dinner with a side salad or a lunch with some crusty bread so you can make sure you get every drop.
4 cups peeled and diced butternut squash
2 sweet potatoes, peeled and diced (about 2 cups)
1 small yellow onion, peeled and halved
2 garlic cloves, peeled
4 cups water
2 teaspoons salt
1 (13-ounce) can light unsweetened coconut milk
1 tablespoon red miso paste
3 tablespoons nutritional yeast
1 tablespoon tapioca flour
3 cups frozen broccoli
1. In a large pot, combine the butternut squash, sweet potatoes, onion, garlic, and water and bring to a boil over high heat. Lower the heat to medium-low and cook until fork-tender, about 20 minutes.
2. Transfer the mixture (including the liquid) to a blender and puree until smooth. You may need to do this in batches.
3. Return the soup to the pot and add the salt, coconut milk, red miso, nutritional yeast, tapioca flour, and broccoli and cook over medium heat, stirring often, until heated through, about 10 minutes.