Plant-Based Cuisine

Ingredients

• 1 cup rolled oats
• 2 cups unsweetened soy milk
• 1 medium apple, cored and diced
• ½ teaspoon cinnamon
• 2 tablespoons chopped walnuts
• 2 teaspoons maple syrup, optional

Method

1. Combine oats, soy milk, apple, and cinnamon in a small saucepan.
2. Bring to a gentle simmer over medium heat. Reduce to low and cook 8–10 minutes, stirring often, until the oats are creamy and the apple is tender. Add a splash of water if needed.
3. Divide between two bowls. Top with walnuts and optional maple syrup.

Ingredients

• 1 tablespoon olive oil
• ½ small onion, diced
• 1 bell pepper, diced
• 1 block (14 ounces) firm tofu, drained and crumbled
• ¼ teaspoon turmeric
• ½ teaspoon garlic powder
• 2 cups baby spinach
• ¼ teaspoon salt
• ¼ teaspoon black pepper
• 2 slices vegan whole-grain bread

Method

1. Warm oil in a skillet over medium heat. Add onion and pepper; cook 5 minutes.
2. Stir in tofu, turmeric, garlic powder, salt, and pepper. Cook 5 minutes, stirring gently.
3. Fold in spinach and cook 2 minutes until wilted. Toast the bread and serve alongside.

Ingredients

• 1 cup rolled oats
• 1½ cups unsweetened soy milk
• 2 tablespoons chia seeds
• 1 cup blueberries or sliced strawberries
• ½ teaspoon vanilla extract
• 2 teaspoons maple syrup, optional

Method

1. Stir oats, soy milk, chia seeds, vanilla, and optional maple syrup together. Divide between two covered containers.
2. Refrigerate at least 6 hours or overnight; this chilling time is additional to preparation time.
3. Stir well, loosening with a little water if desired. Top with the berries just before serving.

Ingredients

• 1 cup cooked or canned cannellini beans, drained and rinsed
• 1 ripe avocado, peeled and pitted
• 1 tablespoon lemon juice
• ¼ teaspoon black pepper
• 4 slices vegan whole-grain bread
• 1 cup halved cherry tomatoes
• 2 tablespoons chopped parsley

Method

1. Mash beans and avocado with lemon juice and pepper, leaving a little texture.
2. Toast the bread. Spread the bean mixture evenly over all four slices.
3. Top with tomatoes and parsley. Serve two slices per person immediately.

Ingredients

• 1 cup dry quinoa, rinsed
• 2 cups water
• 2 cans (15 ounces each) chickpeas, drained and rinsed
• 1 cucumber, diced
• 2 cups halved cherry tomatoes
• ½ cup chopped parsley
• 3 tablespoons lemon juice
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• ¼ teaspoon salt
• ¼ teaspoon black pepper

Method

1. Bring quinoa and water to a boil in a saucepan. Cover, reduce heat, and simmer 15 minutes, or until water is absorbed. Remove from heat and stand covered for 5 minutes.
2. Whisk lemon juice, oil, oregano, salt, and pepper in a large bowl.
3. Fluff quinoa and add it to the dressing with chickpeas, cucumber, tomatoes, and parsley. Toss and divide into four bowls.

Ingredients

• 2 medium sweet potatoes (about 1 pound), cut into ½-inch cubes
• 1 tablespoon olive oil
• 1 teaspoon smoked paprika
• ½ teaspoon ground cumin
• ¼ teaspoon salt
• 2 cans (15 ounces each) black beans, drained and rinsed
• 1 cup frozen corn
• 2 cups cooked brown rice
• 2 tablespoons lime juice
• ¼ cup chopped cilantro

Method

1. Heat oven to 425°F (220°C). Toss sweet potato with oil, paprika, cumin, and salt. Spread on a baking sheet.
2. Roast 25–30 minutes, turning halfway, until tender.
3. Meanwhile, heat beans and corn in a saucepan with ¼ cup water for 6–8 minutes, until hot. Warm cooked rice separately.
4. Divide rice, beans, corn, and sweet potato among four bowls. Finish with lime juice and cilantro.

Ingredients

• 3 cups frozen shelled edamame
• 4 cups shredded cabbage
• 2 carrots, grated
• 1 red bell pepper, thinly sliced
• 3 tablespoons smooth peanut butter
• 2 tablespoons reduced-sodium soy sauce
• 2 tablespoons rice vinegar
• 1 teaspoon grated fresh ginger
• 3 tablespoons warm water
• 2 tablespoons chopped peanuts

Method

1. Cook edamame according to package directions, then drain and cool briefly.
2. Whisk peanut butter, soy sauce, rice vinegar, ginger, and warm water until pourable.
3. Toss cabbage, carrots, pepper, and edamame with dressing. Divide among four bowls and sprinkle with peanuts.

Ingredients

• 1 cup dry green or brown lentils, rinsed and picked over
• 4 cups water
• 1 cucumber, diced
• 1 cup halved cherry tomatoes
• ¼ small red onion, finely diced
• ½ cup chopped parsley
• 3 tablespoons lemon juice
• 2 tablespoons olive oil
• ½ teaspoon ground cumin
• ¼ teaspoon salt
• ¼ teaspoon black pepper

Method

1. Place lentils and water in a saucepan. Bring to a boil, then simmer uncovered 20–25 minutes until tender but not mushy. Drain and cool briefly.
2. Whisk lemon juice, oil, cumin, salt, and pepper in a large bowl.
3. Add lentils, cucumber, tomatoes, onion, and parsley; toss gently. Serve warm or chilled.

Ingredients

• 1 tablespoon olive oil
• 1 onion, diced
• 2 carrots, diced
• 2 garlic cloves, minced
• 1 teaspoon ground cumin
• 1 cup dry red lentils, rinsed
• 1 can (14½ ounces) diced tomatoes
• 4 cups vegetable broth
• 1 tablespoon lemon juice
• ¼ teaspoon black pepper

Method

1. Warm oil in a soup pot over medium heat. Cook onion and carrots for 7 minutes.
2. Add garlic and cumin; stir for 1 minute.
3. Add lentils, tomatoes with their juices, and broth. Bring to a boil, then simmer partly covered 20–22 minutes until the lentils and carrots are soft.
4. Stir in lemon juice and pepper. Mash some lentils against the side of the pot for a creamier texture.

Ingredients

• 1 tablespoon olive oil
• 1 onion, diced
• 2 celery stalks, diced
• 2 carrots, diced
• 3 garlic cloves, minced
• 2 cans (15 ounces each) cannellini beans, drained and rinsed
• 1 can (14½ ounces) diced tomatoes
• 4 cups vegetable broth
• 1 teaspoon dried Italian seasoning
• 4 cups chopped kale, tough stems removed
• 1 tablespoon lemon juice

Method

1. Heat oil in a large pot over medium heat. Cook onion, celery, and carrots 8 minutes. Add garlic and stir 1 minute.
2. Add beans, tomatoes with their juices, broth, and Italian seasoning. Bring to a boil, reduce heat, and simmer 10 minutes.
3. Add kale and simmer 5–6 minutes until tender. Finish with lemon juice.

Ingredients

• 1 tablespoon olive oil
• 1 onion, diced
• 1 bell pepper, diced
• 1 medium zucchini, diced
• 3 garlic cloves, minced
• 1 tablespoon mild chili powder
• 1 teaspoon ground cumin
• 1 can (15 ounces) black beans, drained and rinsed
• 1 can (15 ounces) kidney beans, drained and rinsed
• 1 can (15 ounces) pinto beans, drained and rinsed
• 1 can (28 ounces) crushed tomatoes
• 1 cup water
• 1 cup frozen corn
• 2 tablespoons lime juice

Method

1. Heat oil in a large pot over medium heat. Cook onion, pepper, and zucchini 7–8 minutes.
2. Add garlic, chili powder, and cumin; stir for 1 minute.
3. Add all three beans, tomatoes, water, and corn. Bring to a simmer.
4. Cook partly covered 25 minutes, stirring occasionally. Add a little water if too thick, then stir in lime juice.

Ingredients

• 1 tablespoon olive oil
• 1 onion, diced
• 2 garlic cloves, minced
• 1 tablespoon grated fresh ginger
• 2 teaspoons mild curry powder
• 2 cans (15 ounces each) chickpeas, drained and rinsed
• 1 can (14½ ounces) diced tomatoes
• 1 can (13½ ounces) light coconut milk
• 4 cups baby spinach
• 2 tablespoons lime juice
• 2 cups cooked brown rice

Method

1. Heat oil in a large skillet over medium heat. Cook onion 6 minutes. Add garlic, ginger, and curry powder; stir for 1 minute.
2. Add chickpeas, tomatoes with their juices, and coconut milk. Simmer uncovered 15 minutes, stirring occasionally.
3. Stir in spinach and cook 2–3 minutes until wilted. Add lime juice.
4. Warm the cooked rice and divide among four bowls. Spoon curry over the rice.

Ingredients

• 1 block (14 ounces) extra-firm tofu, drained, patted dry, and cubed
• 2 tablespoons reduced-sodium soy sauce
• 2 tablespoons water
• 1 tablespoon rice vinegar
• 1 teaspoon maple syrup
• 1 teaspoon cornstarch
• 1 tablespoon grated ginger
• 2 garlic cloves, minced
• 1 tablespoon neutral oil
• 3 cups small broccoli florets
• 1 bell pepper, sliced
• 1 carrot, thinly sliced
• 1 teaspoon toasted sesame oil
• 2 cups cooked brown rice

Method

1. Whisk soy sauce, water, vinegar, syrup, cornstarch, ginger, and garlic in a small bowl.
2. Heat neutral oil in a large nonstick skillet over medium-high heat. Cook tofu 8–10 minutes, turning until lightly golden; transfer to a plate.
3. Add broccoli, pepper, carrot, and ¼ cup additional water to the skillet. Cover and cook 4 minutes; uncover and cook 2–3 minutes until crisp-tender.
4. Return tofu. Stir the sauce again, pour it in, and cook 2 minutes until bubbling and thickened. Add sesame oil and serve over warmed rice.

Ingredients

• 1 tablespoon olive oil
• 1 onion, finely diced
• 8 ounces mushrooms, finely chopped
• 1 carrot, finely diced
• 3 garlic cloves, minced
• ¾ cup dry brown lentils, rinsed
• 1 can (28 ounces) crushed tomatoes
• 2½ cups water
• 1 teaspoon dried oregano
• ½ teaspoon dried basil
• ¼ teaspoon salt
• ¼ teaspoon black pepper
• 8 ounces dry vegan whole-wheat pasta

Method

1. Heat oil in a deep skillet over medium heat. Cook onion, mushrooms, and carrot 8 minutes. Add garlic and cook 1 minute.
2. Stir in lentils, tomatoes, water, oregano, basil, salt, and pepper. Bring to a simmer, cover loosely, and cook 30–35 minutes until lentils are tender. Stir occasionally and add water if needed.
3. Meanwhile, cook pasta according to package directions and drain.
4. Divide pasta among four bowls and spoon over the sauce.

Ingredients

• 1 tablespoon olive oil
• 1 onion, diced
• 1 bell pepper, diced
• 2 cans (15 ounces each) black beans, drained and rinsed
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• ¼ cup water
• 8 small corn tortillas
• 2 cups shredded romaine
• 1 avocado, peeled, pitted, and sliced
• ½ cup tomato salsa
• 2 tablespoons lime juice

Method

1. Heat oil in a skillet over medium heat. Cook onion and pepper 6–7 minutes.
2. Add beans, cumin, paprika, and water; simmer 5–6 minutes. Lightly mash some beans to thicken.
3. Warm tortillas in a dry skillet, about 20–30 seconds per side.
4. Fill each tortilla with beans, romaine, avocado, salsa, and a squeeze of lime. Serve two tacos per person.

Ingredients

• 4 large bell peppers
• 1 tablespoon olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 2 cups cooked quinoa
• 2 cups cooked lentils, drained
• 1 can (14½ ounces) diced tomatoes, drained
• 1 teaspoon dried oregano
• ¼ teaspoon salt
• ¼ teaspoon black pepper
• ½ cup water
• ¼ cup chopped parsley

Method

1. Heat oven to 400°F (200°C). Halve peppers lengthwise and remove seeds. Place cut-side up in a baking dish, add the ½ cup water to the dish, and cover with foil. Bake 15 minutes.
2. Meanwhile, heat oil in a skillet. Cook onion 5 minutes; add garlic and cook 1 minute. Stir in quinoa, lentils, tomatoes, oregano, salt, and pepper; heat 3 minutes.
3. Remove foil carefully. Divide filling among the eight pepper halves. Cover again and bake 20 minutes; uncover and bake 5 minutes, or until peppers are tender and filling is hot.
4. Sprinkle with parsley. Serve two halves per person.

Ingredients

• 8 ounces dry vegan whole-wheat pasta
• 1 can (15 ounces) cannellini beans, drained and rinsed
• 1 cup jarred roasted red peppers, drained
• ½ cup water
• 1 tablespoon olive oil
• 1 small garlic clove
• 1 tablespoon lemon juice
• ½ teaspoon dried basil
• ¼ teaspoon salt
• ¼ teaspoon black pepper
• 3 cups baby spinach

Method

1. Cook pasta according to package directions. Reserve ½ cup cooking water before draining.
2. Blend beans, peppers, water, oil, garlic, lemon juice, basil, salt, and pepper until smooth.
3. Pour sauce into a large skillet and simmer gently for 5 minutes, stirring.
4. Add spinach and cook 2 minutes. Toss in pasta, adding reserved cooking water a little at a time to reach the desired consistency.

Ingredients

• 2 cans (15 ounces each) chickpeas, drained, rinsed, and patted dry
• 3 cups small cauliflower florets
• 2 carrots, thinly sliced
• 1 red onion, cut into thin wedges
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• 1 teaspoon smoked paprika
• ½ teaspoon garlic powder
• ¼ teaspoon salt
• 2 tablespoons lemon juice
• ¼ cup chopped parsley
• 2 cups cooked quinoa

Method

1. Heat oven to 425°F (220°C). Divide chickpeas, cauliflower, carrots, and onion between two baking sheets.
2. Toss with oil, oregano, paprika, garlic powder, and salt. Spread in a single layer.
3. Roast 25–30 minutes, stirring and rotating the pans halfway through, until vegetables are tender and browned at the edges.
4. Drizzle with lemon juice, sprinkle with parsley, and serve over warmed quinoa.

Ingredients

• 1 medium zucchini, cut into thin half-moons
• 1 bell pepper, sliced
• 1 red onion, thinly sliced
• 1 tablespoon olive oil
• ½ teaspoon ground cumin
• ¼ teaspoon black pepper
• 4 large vegan whole-wheat tortillas
• 1 cup hummus
• 1 can (15 ounces) chickpeas, drained and rinsed
• 2 cups baby spinach
• 1 tablespoon lemon juice

Method

1. Heat oven to 425°F (220°C). Toss zucchini, pepper, and onion with oil, cumin, and black pepper on a baking sheet.
2. Roast 20–25 minutes, stirring halfway through, until tender.
3. Warm tortillas according to package directions. Spread each with ¼ cup hummus.
4. Divide chickpeas, spinach, and roasted vegetables among the tortillas. Drizzle with lemon juice, fold in the sides, and roll tightly.

Ingredients

• 2 pounds potatoes, peeled and cut into 1-inch pieces
• ½ cup unsweetened plain soy milk
• 2 tablespoons olive oil, divided
• ½ teaspoon salt, divided
• ½ teaspoon black pepper, divided
• 1 onion, diced
• 8 ounces mushrooms, chopped
• 2 carrots, finely diced
• 2 garlic cloves, minced
• 2 tablespoons tomato paste
• 1 teaspoon dried thyme
• 3 cups cooked lentils, drained
• 1 cup frozen peas
• 1½ cups vegetable broth
• 1 tablespoon cornstarch mixed with 2 tablespoons cold water

Method

1. Heat oven to 400°F (200°C). Put potatoes in a pot, cover with water, bring to a boil, and simmer 15–18 minutes until tender. Drain; mash with soy milk, 1 tablespoon oil, ¼ teaspoon salt, and ¼ teaspoon pepper.
2. While potatoes cook, heat remaining oil in a deep skillet. Cook onion, mushrooms, and carrots 10 minutes. Add garlic, tomato paste, and thyme; stir 1 minute.
3. Add lentils, peas, broth, and remaining salt and pepper. Simmer 5 minutes. Stir cornstarch mixture again and add it; simmer 2 minutes until thickened.
4. Transfer filling to a 9-by-13-inch baking dish. Spread potatoes over the top. Bake 20–25 minutes until bubbling around the edges; rest 5 minutes before serving.