“Masabacha is a thick stew that in this case serves as the backbone to a hearty and healthy breakfast bowl. But the real star here is the silky whipped tahini sauce, made by simply pureeing tahini and water with garlic and lemon juice until the mixture is transformed into a light, spreadable sauce. Serve with warm pita and some vegetables for dipping.”
Ingredients
3 tablespoons extra-virgin olive oil
1 small onion, finely diced
1½ teaspoons minced garlic
⅔ cup green lentils, rinsed
⅔ cup red lentils, rinsed
2 cups low-sodium no-chicken or chicken broth
1-2 cups water, divided
1½ teaspoons curry powder
1 medium carrot, coarsely grated
¼ teaspoon kosher salt
¼ teaspoon ground pepper
1 cup thinly sliced arugula
2 tablespoons finely chopped red onion
1 jalapeño pepper, sliced
Tahini Sauce
⅔ cup tahini
1½ teaspoons minced garlic
½ cup ice water
¼ cup lemon juice
¼ teaspoon kosher salt
Directions
1Heat oil in a medium saucepan over medium heat. Add onion and cook, stirring, until tender and translucent, 5 to 8 minutes. Add garlic and cook, stirring, for 1 minute. Add green and red lentils, broth, 1 cup water and curry powder. Bring to a boil over high heat. Reduce heat to maintain a simmer and cook for 15 minutes.
2Stir in carrot and cook, stirring occasionally and adding water, if needed, 2 tablespoons at a time, until the green lentils are tender and the red lentils have broken down, 20 to 25 minutes more. Remove from heat and stir in salt and pepper. Cover.
3Meanwhile, to prepare tahini sauce: Combine tahini and garlic in a mini food processor. With the motor running, add ice water in a slow stream. Process until the tahini is light and fluffy, about 1 minute. Add lemon juice and salt; process until smooth, about 30 seconds.
4Divide the lentil mixture among 4 plates and dollop 2 tablespoons tahini sauce on each plate. Top the lentils with arugula, red onion and jalapeño. Serve with the extra tahini sauce, if desired.
“Grab your crock pot for this hearty and easy vegan chili, which is chock-full of great-tasting and good-for-you ingredients, including pinto and black beans, red pepper, tomatoes and butternut squash. Once a little chopping is done, all you have to do is dump the ingredients in the slow cooker, making this colorful veggie chili the perfect weeknight dinner. A garnish of fresh avocado and chopped cilantro is a nice touch.”
1 (15 ounce) can no-salt-added black beans, rinsed
1 (15 ounce) can no-salt-added pinto beans, rinsed
1 (15 ounce) can no-salt-added petite-diced tomatoes
2 tablespoons chili powder
2 tablespoons ground cumin
2 teaspoons smoked paprika
¾ teaspoon salt
2 medium avocados, sliced
Chopped fresh cilantro for garnish
Directions
1Combine squash, onion, bell pepper, garlic, broth, black beans, pinto beans, tomatoes, chili powder, cumin, paprika and salt in a 6-quart slow cooker. Cook for 4 hours on High or 8 hours on Low. Mash some of the squash to thicken the broth. Serve topped with avocado and garnish with cilantro, if desired.
“For these hearty and healthy vegan meatballs, we’ve swapped out the traditional ground beef and pork for protein-packed chickpeas and quinoa—without skimping on any of those Italian flavors that you look for in a classic meatball. Mushrooms up the umami factor, and a simple tomato sauce completes the picture. Serve over your favorite pasta.”
Ingredients
2½ cups small cauliflower florets
8 ounces white mushrooms, halved
½ small onion, coarsely chopped
2 large cloves garlic, divided
4 tablespoons extra-virgin olive oil, divided
1½ teaspoons Italian seasoning, divided
½ teaspoon salt, divided
¼ teaspoon ground pepper
1 tablespoon tomato paste
1 cup canned chickpeas
2 cups cooked quinoa
1 tablespoon reduced-sodium tamari or soy sauce
1 (28 ounce) can no-salt-added crushed tomatoes
½ teaspoon crushed red pepper
2 tablespoons chopped fresh basil
Directions
1Preheat oven to 400°F. Coat a large rimmed baking sheet with cooking spray.
2Pulse cauliflower, mushrooms, onion and 1 garlic clove in a food processor until finely chopped, about 15 pulses. Heat 2 tablespoons oil in a large skillet over medium-high heat. Add the cauliflower mixture, ¾ teaspoon Italian seasoning and ¼ teaspoon each salt and pepper; cook, stirring, until softened, about 5 minutes. Add tomato paste and cook, stirring, for 1 minute more. Transfer to a large bowl and let cool, stirring a few times, for 5 minutes.
3Add chickpeas to the food processor; puree until smooth. Add the chickpea mixture to the large bowl along with quinoa and tamari (or soy sauce); stir to combine. Form the mixture into 24 balls (about 2½ tablespoons each) and place on the prepared baking sheet.
4Bake the meatballs until heated through and firm, 20 to 25 minutes. Let cool on the baking sheet for 3 minutes.
5Meanwhile, finely chop the remaining garlic clove. Heat the remaining 2 tablespoons oil in a large skillet over medium heat. Add the garlic, tomatoes, crushed red pepper and the remaining ¾ teaspoon Italian seasoning and ¼ teaspoon salt. Bring to a simmer. Cook until the flavors have melded, about 5 minutes. Serve the meatballs with the sauce, sprinkled with basil.
“Take taco night in a new direction with these healthy vegan tacos. We’ve swapped crumbled tofu for the ground beef, without sacrificing any of the savory seasonings you expect in a taco. You can also use the filling in burritos, bowls, taco salads and to top nachos.”
1Combine tofu, tamari (or soy sauce), chili powder, garlic powder and onion powder in a medium bowl. Heat oil in a large nonstick skillet over medium-high heat. Add the tofu mixture and cook, stirring occasionally, until nicely browned, 8 to 10 minutes.
2Meanwhile, mash avocado, mayonnaise, lime juice and salt in a small bowl until smooth.
3Serve the taco “meat” with the avocado crema, salsa (or pico de gallo) and lettuce in tortillas. Serve topped with pickled radishes, if desired.
“Mac and cheese no longer has to be off the menu if you don’t do dairy. A blend of hearty cauliflower, butternut squash, cashews and nutritional yeast gives this vegan macaroni and cheese the gooey, cheesy texture and flavor of traditional mac, without a bit of dairy!”
Ingredients
½ cup fresh whole-wheat breadcrumbs, toasted
1 tablespoon chopped fresh parsley
1 tablespoon extra-virgin olive oil
1½ cups cauliflower florets
1½ cups cubed butternut squash ( ½-inch)
1 cup raw cashews
8 ounces whole-wheat elbow pasta
1 cup no-chicken broth
2 tablespoons nutritional yeast
1 tablespoon Dijon mustard
1 tablespoon cider vinegar
1½ teaspoons garlic powder
1½ teaspoons onion powder
¾ teaspoon salt
Directions
1Preheat oven to 350°F. Put a large pot of water on to boil.
2Combine breadcrumbs, parsley and oil in a small bowl. Set aside.
3Add cauliflower, squash and cashews to the boiling water; cook, stirring occasionally, until the cauliflower is very tender, about 15 minutes. Using a slotted spoon, transfer the cauliflower, squash and cashews to a blender.
4Add pasta to the boiling water and cook according to package directions, stirring occasionally. Drain and return to the pot.
5Add broth, nutritional yeast, mustard, vinegar, garlic powder, onion powder and salt to the blender; puree until smooth. Add the sauce to the pasta and stir until well coated. Transfer to an 8-inch baking dish and top with the reserved breadcrumb mixture.
Recent Comments