Fusion Cuisine

Ingredients

• 2 cans (15 oz each) black beans, drained and rinsed
• 8 small corn tortillas
• 2 cups shredded cabbage
• 1 carrot, grated
• 2 teaspoons olive oil
• 1 tablespoon reduced-sodium soy sauce
• 1 tablespoon vegan chili-garlic sauce
• 1 teaspoon maple syrup
• 2 tablespoons lime juice

Method

1. Toss cabbage and carrot with 1 tablespoon lime juice.
2. Warm oil in a skillet over medium heat. Add beans, soy sauce, chili sauce, maple syrup, and ¼ cup water; simmer 6–8 minutes until hot.
3. Warm tortillas in a dry skillet, about 30 seconds per side. Divide beans and slaw among them; finish with remaining lime juice.

Ingredients

• 8 oz dry whole-wheat pasta
• 1 can (15 oz) chickpeas, drained and rinsed
• ¼ cup smooth peanut butter
• 2 tablespoons reduced-sodium soy sauce
• 2 tablespoons lime juice
• 1 tablespoon grated ginger
• 1 red bell pepper, sliced
• 3 cups baby spinach
• 2 teaspoons olive oil

Method

1. Cook pasta according to package directions; reserve ½ cup cooking water, then drain.
2. Whisk peanut butter, soy sauce, lime juice, ginger, and ¼ cup warm water.
3. Heat oil in a skillet; sauté pepper for 5 minutes. Add chickpeas and spinach; cook 3 minutes.
4. Toss in pasta and sauce, loosening with reserved pasta water. Heat gently for 2 minutes and divide into four bowls.

Ingredients

• 1 lb raw boneless salmon, cut into 4 portions
• 3 cups cooked quinoa
• 1 cucumber, diced
• 2 cups cherry tomatoes, halved
• 2 tablespoons reduced-sodium soy sauce
• 2 teaspoons maple syrup
• 2 tablespoons lemon juice
• 2 garlic cloves, minced
• 1 tablespoon olive oil
• ¼ cup chopped parsley

Method

1. Heat oven to 400°F (200°C). Mix soy sauce, syrup, 1 tablespoon lemon juice, and garlic.
2. Place salmon on a lined baking tray and brush with the sauce. Bake 12–18 minutes, until the thickest part reaches 145°F (63°C).
3. Toss cucumber, tomatoes, parsley, oil, and remaining lemon juice.
4. Divide warmed quinoa among four bowls. Add salmon and salad.

Ingredients

• 1 lb raw boneless skinless chicken breast, thinly sliced
• ½ cup plain nonfat Greek yogurt
• 2 teaspoons mild curry powder
• 1 teaspoon smoked paprika
• 1 teaspoon ground cumin
• 2 tablespoons lime juice
• 2 bell peppers, sliced
• 1 onion, sliced
• 1 tablespoon olive oil
• 3 cups cooked brown rice
• ¼ teaspoon salt

Method

1. Combine yogurt, curry powder, paprika, cumin, and 1 tablespoon lime juice. Coat chicken and set aside while preparing vegetables.
2. Heat half the oil in a large skillet over medium-high heat. Cook peppers and onion 7–8 minutes; transfer to a clean bowl.
3. Add remaining oil and chicken with its coating. Cook, turning often, 8–10 minutes or until chicken reaches 165°F (74°C).
4. Return vegetables, add salt and remaining lime juice, and heat 2 minutes. Serve over warmed rice.

Ingredients

• 8 oz dry whole-wheat spaghetti
• 1 lb mushrooms, sliced
• 2 tablespoons olive oil
• 3 garlic cloves, minced
• 2 tablespoons white miso
• 1 tablespoon lemon juice
• 3 cups baby spinach
• ¼ teaspoon black pepper

Method

1. Cook spaghetti according to package directions. Reserve 1 cup cooking water, then drain.
2. Heat oil in a large skillet. Cook mushrooms 8–10 minutes until browned, then add garlic for 1 minute.
3. Whisk miso with ½ cup warm pasta water. Add to mushrooms with spinach; heat gently 2 minutes.
4. Toss in spaghetti, lemon juice, and pepper. Add reserved water as needed to coat the pasta.

Ingredients

• 1 cup dry red lentils, rinsed
• 1 onion, diced
• 1 tablespoon olive oil
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1 can (14½ oz) diced tomatoes
• ½ can (about ¾ cup) light coconut milk
• 3 cups vegetable broth
• 1 cup frozen corn
• 2 tablespoons lime juice

Method

1. Heat oil in a pot. Cook onion 5 minutes, then stir in cumin and paprika for 30 seconds.
2. Add lentils, tomatoes with juices, coconut milk, broth, and corn. Bring to a simmer.
3. Cook partly covered 22–25 minutes, stirring occasionally, until lentils are soft. Add water if too thick.
4. Stir in lime juice and divide among four bowls.

Ingredients

• 4 large whole-wheat tortillas
• 1 can (15 oz) chickpeas, drained and rinsed
• ¾ cup crumbled feta (4 oz)
• 3 cups baby spinach, chopped
• 1 cup cherry tomatoes, chopped
• 1 tablespoon lemon juice
• 1 teaspoon dried oregano
• 2 teaspoons olive oil

Method

1. Mash chickpeas with lemon juice and oregano. Fold in feta, spinach, and tomatoes.
2. Spread filling over half of each tortilla, then fold closed.
3. Heat a little of the measured oil in a nonstick skillet. Cook quesadillas in batches 3–4 minutes per side over medium heat, using the remaining oil as needed.
4. Cut into wedges and serve one filled tortilla per person.

Ingredients

• 1 block (14 oz) extra-firm tofu, drained and cubed
• 1 cup dry couscous
• 3 carrots, thinly sliced
• 2 tablespoons olive oil
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• ¼ teaspoon cinnamon
• ¼ cup raisins
• 2 tablespoons lemon juice
• ¼ cup chopped parsley
• ¼ teaspoon salt

Method

1. Prepare couscous with water according to package directions; fluff with a fork.
2. Heat oil in a large skillet. Pat tofu dry, add it, and cook 8–10 minutes, turning until golden.
3. Add carrots, cumin, paprika, cinnamon, salt, and ¼ cup water. Cover and cook 6–8 minutes until carrots are tender.
4. Stir in raisins and lemon juice. Spoon over couscous and finish with parsley.

Ingredients

• 1 lb raw peeled and deveined shrimp
• 8 small corn tortillas
• 2 cups shredded cabbage
• 1 avocado, peeled, pitted, and sliced
• 1 tablespoon grated ginger
• 2 garlic cloves, minced
• 1 tablespoon reduced-sodium soy sauce
• 2 teaspoons toasted sesame oil
• 2 tablespoons lime juice

Method

1. Toss cabbage with 1 tablespoon lime juice. Pat shrimp dry.
2. Heat sesame oil in a skillet over medium heat. Add ginger and garlic; stir 30 seconds.
3. Add shrimp and soy sauce. Cook 2–3 minutes per side, until shrimp are pearly and opaque throughout.
4. Warm tortillas. Divide shrimp, slaw, and avocado among them, and drizzle with remaining lime juice.

Ingredients

• 3 cups frozen shelled edamame
• 3 cups cooked brown rice
• 2 cups cherry tomatoes, halved
• 1 packed cup fresh basil leaves
• ¼ cup chopped walnuts
• ¼ cup finely grated vegetarian hard cheese
• 2 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 small garlic clove

Method

1. Cook edamame according to package directions and drain.
2. Blend basil, walnuts, cheese, oil, lemon juice, garlic, and 2–3 tablespoons water into a loose pesto.
3. Warm rice, then divide among four bowls. Add edamame and tomatoes.
4. Spoon over pesto and gently toss.

Ingredients

• 1 block (14 oz) extra-firm tofu, drained and cubed
• 3 cups small broccoli florets
• 1 bell pepper, sliced
• 2 tablespoons olive oil
• 2 teaspoons smoked paprika
• 1 teaspoon garlic powder
• 1 teaspoon dried oregano
• ¼ teaspoon black pepper
• ¼ teaspoon salt
• 1 tablespoon reduced-sodium soy sauce
• 3 cups cooked brown rice

Method

1. Pat tofu dry and toss with paprika, garlic powder, oregano, pepper, and salt.
2. Heat oil in a large skillet. Cook tofu 8–10 minutes, turning until golden; transfer to a plate.
3. Add broccoli, pepper, and ¼ cup water. Cover 4 minutes, then uncover and cook 3 minutes.
4. Return tofu, add soy sauce, and stir 2 minutes. Serve over warmed rice.

Ingredients

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 avocado, peeled and pitted
• 8 slices whole-grain bread
• 1 teaspoon mild curry powder
• 2 tablespoons lemon juice
• 2 cups cherry tomatoes, quartered
• ¼ cup chopped cilantro
• ¼ teaspoon black pepper

Method

1. Mash chickpeas and avocado with curry powder, lemon juice, and pepper.
2. Toast the bread.
3. Spread the mixture evenly over the eight slices. Top with tomatoes and cilantro, then serve immediately.

Ingredients

• 8 oz dry soba noodles
• 2 cups frozen shelled edamame
• ¼ cup tahini
• 3 tablespoons lemon juice
• 1 tablespoon reduced-sodium soy sauce
• 1 cucumber, cut into matchsticks
• 2 carrots, grated
• 1 teaspoon grated ginger

Method

1. Cook soba according to package directions. Drain, rinse briefly with cool water, and drain well.
2. Cook edamame according to its package directions and drain.
3. Whisk tahini, lemon juice, soy sauce, ginger, and ¼ cup water until pourable.
4. Toss noodles and edamame with cucumber, carrots, and dressing. Divide among four bowls.

Ingredients

• 1 can (15 oz) white beans, drained and rinsed
• 1 can (28 oz) crushed tomatoes
• 4 large eggs
• 1 onion, diced
• 1 bell pepper, diced
• 1 tablespoon olive oil
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• ½ teaspoon ground chipotle chili powder
• 4 slices whole-grain bread

Method

1. Heat oil in a wide skillet with a lid. Cook onion and pepper 7 minutes. Add cumin, paprika, and chipotle; stir 30 seconds.
2. Add tomatoes and beans. Simmer uncovered 10 minutes, stirring.
3. Make four wells and crack an egg into each. Cover and cook gently 6–10 minutes, until whites and yolks are firm.
4. Toast bread and serve one egg with one-quarter of the bean mixture and a slice of toast.

Ingredients

• 1 lb raw 93%-lean ground turkey
• 8 large romaine leaves, washed and dried
• 2 cups cooked brown rice
• 2 carrots, grated
• 1 bell pepper, finely diced
• 1 tablespoon olive oil
• 2 garlic cloves, minced
• 1 tablespoon grated ginger
• 2 tablespoons reduced-sodium soy sauce
• ½ cup fresh basil leaves, sliced
• 2 tablespoons lime juice

Method

1. Heat oil in a large skillet. Cook pepper 4 minutes. Add garlic and ginger; stir 30 seconds.
2. Add turkey and cook 7–10 minutes, breaking it into small pieces, until it reaches 165°F (74°C).
3. Stir in soy sauce, carrots, basil, and lime juice; heat 2 minutes.
4. Divide warmed rice and turkey mixture among the lettuce leaves. Serve two filled leaves per person.

Ingredients

• 4 medium sweet potatoes (about 2 lb total)
• 2 cups cooked lentils, drained
• 2 cups cherry tomatoes, halved
• ⅓ cup crumbled feta (2 oz)
• 1 tablespoon olive oil
• 2 tablespoons lemon juice
• ¼ cup chopped parsley
• 1 teaspoon ground cumin
• ¼ teaspoon black pepper

Method

1. Heat oven to 425°F (220°C). Scrub sweet potatoes and pierce with a fork. Bake on a tray 45–55 minutes, until tender.
2. Heat oil in a skillet. Add tomatoes and cumin; cook 3 minutes. Add lentils and 2 tablespoons water; heat 4 minutes.
3. Stir in lemon juice, parsley, and pepper.
4. Split potatoes and divide filling among them. Top with feta.

Ingredients

• 1 lb raw boneless skinless chicken breast, sliced thinly
• 3 cups cooked quinoa
• 1 cucumber, diced
• 2 carrots, grated
• ½ cup chopped cilantro
• 1 tablespoon grated ginger
• 3 tablespoons lime juice
• 2 tablespoons olive oil, divided
• 1 tablespoon reduced-sodium soy sauce

Method

1. Heat 1 tablespoon oil in a skillet. Cook chicken 8–12 minutes, turning, until it reaches 165°F (74°C). Transfer to a clean plate.
2. Whisk remaining oil, ginger, lime juice, and soy sauce.
3. Toss quinoa, cucumber, carrots, and cilantro with dressing.
4. Divide among four bowls and top with chicken. Serve warm or cool the cooked components promptly before chilling.

Ingredients

• 2 cans (15 oz each) white beans, drained and rinsed
• 1 can (28 oz) crushed tomatoes
• 1 can (13½ oz) light coconut milk
• 2 cups vegetable broth
• 1 onion, diced
• 2 garlic cloves, minced
• 1 tablespoon olive oil
• 2 teaspoons mild curry powder
• 4 cups baby spinach
• 1 tablespoon lemon juice

Method

1. Heat oil in a soup pot. Cook onion 6 minutes. Add garlic and curry powder; stir 1 minute.
2. Add beans, tomatoes, coconut milk, and broth. Simmer gently 15 minutes.
3. Stir in spinach and cook 2–3 minutes until wilted.
4. Finish with lemon juice and divide among four bowls.

Ingredients

• 2 cans (15 oz each) black beans, drained and rinsed
• 2 cups cooked quinoa, cooled
• 2 cups diced peeled mango
• 1 red bell pepper, diced
• ¼ small red onion, finely diced
• 3 tablespoons lime juice
• 1 tablespoon olive oil
• ¼ cup chopped cilantro
• ½ teaspoon ground cumin

Method

1. Whisk lime juice, oil, and cumin in a large bowl.
2. Add black beans, quinoa, mango, pepper, onion, and cilantro.
3. Toss gently and divide among four bowls. Serve immediately or refrigerate until ready.

Ingredients

• 4 cups small cauliflower florets
• 1 can (15 oz) chickpeas, drained, rinsed, and patted dry
• 4 large whole-wheat tortillas
• 2 tablespoons olive oil
• 2 teaspoons smoked paprika
• 1 teaspoon ground cumin
• ½ teaspoon garlic powder
• ½ teaspoon chili powder
• ¼ teaspoon salt
• 3 tablespoons tahini
• 2 tablespoons lemon juice
• 2 cups shredded romaine

Method

1. Heat oven to 425°F (220°C). Toss cauliflower and chickpeas with oil, paprika, cumin, garlic powder, chili powder, and salt.
2. Spread on a large tray and roast 25–30 minutes, turning halfway, until cauliflower is tender.
3. Whisk tahini, lemon juice, and 2–4 tablespoons water into a pourable sauce.
4. Warm tortillas. Divide romaine and roasted filling among them; drizzle with sauce and roll.