A family friend of my family has a very prolific lemon tree, so I found myself with an inordinate amount of lemons and was ecstatic to find ways to use them. When I was a kid, our family used to get take-out from an Asian-fusion chain restaurant that had inconceivably good lemon chicken, so that was the inspiration for this dish. Because the dish was really all about the sauce and not the chicken, making a vegetarian version using tofu was easy. The sauce in the original version was undoubtedly packed with sugar and preservatives and probably contained little to no real lemon juice, plus the chicken itself was (of course) deep-fried. In addition to being plant-based, this version is much lower in sodium, added sugar, and saturated fat plus it's flavored with *real* lemon juice (!) Because it's a stir-fry, this dish is incredibly versatile and a great way to use up any and all veggies that you have around- including frozen veggies. Serve it with rice or your favorite cooked grain and you have a complete, satisfying meal that can be made in less than half an hour.
Serves 4 Ingredients
Two 14-oz. blocks firm or extra-firm tofu
1 tbsp. vegetable or olive oil
5 tbsp. soy sauce, divided use
1/2 cup freshly-squeezed lemon juice
1 cup vegetable broth or water
2 tbsp. apple cider vinegar
2 tbsp. sweetener of choice (agave, maple syrup, sugar, etc.)
1/2 tsp. ground ginger
1 tsp. Sriracha sauce (more or less to taste)
2 tbsp. corn starch
6 cups mixed veggies (stir-fried or steamed)
Steamed rice or your favorite cooked grain
Directions
Wrap the tofu in a clean dishtowel and place a heavy object on top (I usually use a cast iron skillet and put a few cans of beans on top to add extra weight). Let sit for 15 minutes or so to remove some of the excess water from the tofu. Cut the tofu into bite-sized (about 1/2-inch) cubes.
Preheat the oven to 425 degrees. Lightly grease a baking sheet. Toss the tofu with the oil and 2 tbsp. of the soy sauce on the baking sheet and bake for about 30 minutes, turning halfway through, until firm and golden brown.
Meanwhile, combine the remaining soy sauce, lemon juice, vegetable broth or water, vinegar, sweetener, ginger and Sriracha sauce in a small saucepan. Bring to a boil.
In a small bowl, whisk the cornstarch with 2 tbsp. of cold water. Slowly add the cornstarch-water mixture to the sauce while whisking constantly. Simmer until the sauce is thick enough to coat the back of a spoon.
Combine the tofu, cooked veggies and sauce. Serve with cooked rice or grain.
Indian "Butter" Chickpeas
This recipe is inspired by butter chicken, an Indian restaurant favorite traditionally made with chicken cooked in a creamy, mildly-spiced tomato sauce. A few months ago, a friend of mine introduced me to a vegetarian version of the dish made with the traditional sauce but using tofu instead of chicken. Though the sauce was delightful and incredibly flavorful, my tummy was not a huge fan of all of the dairy in it (the sauce is usually made with lots of butter and/or heavy creamy and/or yogurt). And because I felt the need to venture outside of my happy (if not slightly repetitive) tofu comfort zone, I decided to make this version with chickpeas (and "chick"[peas] sounded so incredibly appropriate as an alternative to "chick"[en] that I couldn't resist). I also threw in some kale for some extra texture, nutrition, and because why not. The unbelievable creaminess of this sauce comes from the magic of cashews (and my trusty Vitamix, but any old blender or food processor will do). I topped mine with fresh cilantro (just to be a lil fancy) and served it with rice and homemade naan to sop up all of that extra saucy goodness.
Serves 4 Ingredients
2 tbsp. vegan butter or olive oil
1 medium onion, chopped
4-6 cloves garlic, minced
1-2 Serrano chiles, finely chopped
1-2 tbsp. minced fresh ginger
2 tsp. ground cumin
2 tsp. turmeric
1/2 tsp. ground cinnamon
2 tsp. garam masala
1/2 tsp. cayenne (more or less to taste)
2 cups veggie broth or stock
One 15-oz. can diced tomatoes (or 2 cups diced fresh tomatoes)
1/4 cup tomato paste
2/3 cup raw cashews
Two 15-oz. cans chickpeas, drained and rinsed
Juice of one lemon (about 3 tbsp.)
3/4 tsp. salt (to taste)
5 oz. kale
Directions
Heat up the vegan butter or oil in a large saucepan or pot. Add the onion and sauté for about 5 minutes, or until softened. Add the garlic, ginger, and chiles and sauté for another 2 minutes or so, until fragrant.
Add the spices and cook for about a minute, or until toasty and fragrant. If the pan is too dry, add a splash of water.
Add the veggie broth, diced tomatoes, tomato paste and cashews and bring to a boil. Reduce to a simmer and cook for about 10 minutes, or until the cashews are very soft.
Transfer the sauce to a blender or food processor and blend until very smooth and creamy. Pour the sauce back into the pan and add the chickpeas, lemon juice, salt, and kale and simmer until the kale is tender and chickpeas are warmed through (5-10 minutes).
Top with chopped cilantro and serve with rice and naan (optional). Enjoy!
Saag Tofu
Saag paneer is one of my all-time favorite Indian dishes. Warmly-spiced, creamy spinach is balanced by just the right amount of heat, combined with firm, pan-fried cheese (paneer) and usually served with warm naan or rice. "Saag" refers to the spinach mixture, though it can be made with a variety of different greens (which makes sense because "saag" means "greens" in Hindi). To make this dish plant-based, I swapped the paneer for spiced pan-fried tofu and the traditional heavy cream or yogurt for dairy-free yogurt.
1-2 tbsp. minced fresh ginger (about a 1" piece- I used closer to 2 tbsp.)
1-2 serrano chiles (I used two because I like my food fairly spicy), very finely chopped (remove the seeds if you want it less spicy)
1/2 tsp. ground cayenne
1 tsp. ground cumin
1 tsp. ground coriander
1/2 tsp. ground fenugreek
1 tsp. garam masala
2 tbsp. tomato paste or 1 finely-chopped tomato
1 lb. fresh or frozen spinach
1 cup water (more or less)
2 tbsp. lemon juice
1/2 cup plain unsweetened plant-based yogurt
Salt to taste
Directions
Drain the tofu. Wrap in a clean dishtowel, place a heavy object on top, and let sit for about 15 minutes (to remove excess moisture). Cut into small (about 1/2-inch) cubes.
In a medium bowl, whisk together remaining ingredients for tofu "paneer". Toss the tofu cubes in the marinade and let sit for at least 15 minutes to marinate.
Heat up a large skillet with a little bit of oil or nonstick cooking spray. Add the marinated tofu and cook over medium-high heat, turning occasionally, for about 10 minutes, or until golden brown and slightly crispy. Transfer to a bowl and set aside.
In the same pan, heat up the 1 tbsp of oil for saag. Add the onion and sauté until translucent and soft, about 5 minutes. Add the garlic, ginger, and chiles and cook for an additional 2 minutes or so, until fragrant and softened.
Add the spices and tomato (or tomato paste) and cook until fragrant, about 2 minutes (you may need to add about 1 tbsp of water to prevent the spices from burning).
Puree the spinach in a blender or food processor until mostly smooth (if using frozen spinach, thaw and drain first).
Add the spinach and water to the pan, stir, and cook uncovered for about 5 minutes, until thickened and hot.
Turn off the heat and add the lemon juice and yogurt. Stir to combine. Season with salt to taste.
Gently fold in the tofu and cook for an additional few minutes, or until hot.
Serve with warm naan bread and rice. Enjoy!
Sweet Potato- Chickpea Curry
What I love about curry is that it's the ultimate one-pot meal. Pick a flavor profile, some veggies, a protein and a liquid and you're good to go. You can pair them with pretty much any starch or grain that you like and you've got a cozy, quick, and nourishing feast. This curry was inspired by what I already had in the fridge and the cupboard, but it still boasts a tremendous amount of flavor and a pleasant combination of textures. I paired it with quinoa and homemade naan, but it would also be delicious with rice or another cooked grain (or if you're feeling really lazy, you could skip all that noise and eat it like a soup).
Serves 6 Ingredients
1 tbsp. olive oil
1 medium onion, diced small
1 jalapeno, finely chopped
4 cloves minced garlic
2 tbsp. minced fresh ginger
1 tbsp. garam masala
2 tsp. ground cumin
1 (28-oz.) can diced tomatoes
1/4 cup tomato paste
1 (15-oz.) can coconut milk
2 (15-oz.) cans chickpeas, drained and rinsed
1 cup vegetable broth or water
One large or two small sweet potatoes, diced
8 oz. fresh or frozen chopped spinach
1 tsp. salt (more or less to taste)
1/2 tsp. black pepper (more or less to taste)
Directions
Heat up the olive oil in a large pot. Add the onion and sauté for about 5 minutes, just until softened. Add the jalapeño, garlic and ginger and sauté for another 2-3 minutes, until softened. Add the garam masala and cumin and cook for about 30 seconds, just until fragrant.
Add the tomatoes, tomato paste, coconut milk, chickpeas, water or broth and sweet potato and bring to a boil. Reduce to a simmer and cook for about 20 minutes, or until the curry has thickened and the sweet potatoes are almost tender.
Stir in the spinach and cook just until wilted (or heated through if you're using frozen spinach). Season with the salt and pepper and spoon into bowls.
Serve with your choice of cooked grain/starch and/or naan and top with chopped fresh cilantro (if desired). Enjoy!
Tofu Flautas with Chimichurri Sauce
If you've never heard of flautas, they're basically over-stuffed taquitos (tortillas rolled up with filling- usually meat- and then deep fried). And if you've never heard of chimichurri, it's kind of like a spicy parsley or cilantro pesto made with garlic, chili flakes, vinegar, and oil. Now that we've got those pesky definitions out of the way, let's talk about how amazing flautas are- and how we can make them plant-based and a little bit healthier without sacrificing flavor or that amazing crunchy texture. This show-stopping dish is sure to please even the most adamant carnivores but is quick and easy enough to be done on a weeknight. The filling is a combination of liberally-seasoned sautéed vegetables and tofu and the chimichurri sauce adds just the right amount of zing to bring out all of the flavors inside. Instead of dealing with the hassle (and excess oil) of deep frying, these guys are baked (as I'm sure we all wish we were right now).
Serves 4 (8 flautas and about 1 cup sauce) Ingredients Flautas
1 tbsp. olive oil
1 onion, diced small
1 tsp. each: ground cumin, ground coriander, chipotle chili powder
1/4 tsp. cayenne pepper (more or less to taste)
2 tsp. minced garlic (about 4 cloves)
4 oz. thinly-sliced mushrooms
4 oz. finely chopped bell pepper
1 lb. block firm or extra-firm tofu, pressed (drain, wrap in a clean towel, place a heavy object on top, and let sit for 15 minutes- 1 hour, or until most of the excess liquid has been removed)
1/2 cup corn (frozen is fine)
2 tbsp. tomato paste
Salt and pepper to taste
8 (8-inch) tortillas
Vegetable or olive oil spray (if you don't have the spray, you can just brush it on)
Chopped cilantro (optional- to garnish)
Chimichurri
1 bunch cilantro (you can remove the thickest stems but don't worry about the little ones)
2 tbsp. olive oil
1 tbsp. lime juice
2 tbsp. water (more or less)
1/2 tsp. sugar
1/4 tsp. cayenne pepper (more or less)
Salt and pepper to taste
Directions
Preheat the oven to 425 degrees F. Lightly grease a baking sheet.
Heat up the oil in a medium sauté pan or skillet. Add the onion and sauté for 5 minutes, or until softened. Add the spices, garlic, mushrooms, and bell pepper and sauté for another 5 minutes or so, or until all the veggies are slightly browned and softened. Crumble the tofu into the pan, add the corn and tomato paste and cook just until the tofu is heated through, about 5 minutes. Season with salt and pepper to taste.
Add about 1/2 cup of the filling to the bottom half of each tortilla and roll up like a burrito, without folding in the sides. Place them snuggly on the prepared baking sheet close together (this helps them to hold their shape while baking). Spray the tops of each with vegetable or olive oil cooking spray, or brush the oil on if you don't have spray.
Bake for about 25 minutes, flipping halfway through, until golden and crisp. Allow to cool for about 5 minutes before serving.
While the flautas are baking, make the chimichurri. Puree all ingredients together until desired consistency is reached, adding more water if necessary and seasoning to taste with salt, pepper, and cayenne.
Serve the flautas with the chimichurri, sprinkle with more chopped cilantro (if desired) and enjoy!
Nutrition (for 2 flautas with 1/4 cup chimichurri): 515 Cal, 26 g fat (6 g saturated), 20 g protein, 54 g total carbs, 7.5 g fiber, 215 mg calcium (17% DV), 3 mg iron (15% DV), 499 mg potassium (11% DV), 1313 mg sodium
Curried Pumpkin-Apple Soup
Pumpkin is one of my favorite fall vegetables for so many reasons. Here are just a few:
They're amazing in both sweet AND savory dishes
When pureed, they are amazingly rich and creamy (but still low in calories and fat)
They are an ADORABLE and ICONIC symbol of Autumn
They're high in soluble and insoluble fiber (to facilitate digestion and promote a healthy gut microbiome)
They're packed with Vitamin A (important for maintaining proper immune function, night vision, and epithelial integrity)
They're also a good source of potassium and Vitamin C!
This flavorful and comforting curried pumpkin-apple soup with cashew cream and maple-candied pumpkin seeds is glamorous enough to serve to guests but easy enough to make on a weeknight. It's the perfect mix of sweet and savory and it highlights some of the most iconic flavors of Fall.
Serves 6 Ingredients
2/3 cup raw cashews, soaked in cold water for 8-12 hours or boiling water for 15 minutes
1 tbsp. olive oil
1 medium onion, chopped
1 tbsp. minced fresh ginger
1.5 tbsp. curry powder
1/4 tsp. ground cinnamon
1 medium Granny Smith apple, chopped
1/2 cup dry white wine
15 oz. can pumpkin puree (or ~2 cups pureed fresh pumpkin!)
4 cups vegetable broth
2 tbsp. apple cider vinegar
2 tbsp. pure maple syrup
1 tsp. salt
1/2 tsp. pepper
Chopped cilantro (optional)
Candied Pumpkin Seeds
1/4 cup pumpkin seeds
1 tbsp. pure maple syrup
1/4 tsp. coarse salt
Directions
Make the cashew cream: drain the soaked cashews and puree with 1 cup of water in a food processor or blender until very smooth, scraping down the sides as needed (this can take a few minutes- it should have the consistency of heavy cream or coconut milk when it's done).
Make the candied pumpkin seeds: transfer the pumpkin seeds, 1 tbsp maple syrup, and coarse salt to a small sauté pan. Stirring frequently, cook for about 3-5 minutes, or until the seeds are slightly toasted but not burnt. Set aside.
Make the soup: heat up the oil in a stock or soup pot. Add the onion and sauté for about 5 minutes, until softened. Add the ginger, curry powder, cinnamon, apple, and white wine and cook over medium-high heat, stirring frequently, until the wine has evaporated. Add the pumpkin, vegetable broth, vinegar, maple syrup, salt and pepper and bring to a boil. Reduce to a simmer and cook for about 10 minutes. Transfer to a blender or food processor (or use an immersion blender) and puree until smooth. Transfer back to the pot and stir in about 2/3 of the cashew cream. Simmer for another 10 minutes or so, or until hot. Season with additional salt and pepper if desired.
To serve: ladle soup into bowls and swirl in remaining cashew cream. Top with chopped cilantro (optional) and candied pumpkin seeds. Enjoy!
Nutrition (per serving): 224 Cal, 11 g fat (2 g saturated), 25 g total carbohydrate, 4 g fiber, 14 g total sugars, 6 g protein, 2.6 mg iron (14% DV)
Chunky Vegan Chili
I am beyond excited that it is finely soup season. (Even though it's still 80 degrees here in Southern California, late October counts as soup season, right?) Chili is one of my favorites because there are so many different ways you can customize it and it is what my mom would call a "one-pot wonder". This is a fast, easy, inexpensive recipe that's hardy and full of flavor. Try serving it with warm homemade bread or cornbread for a complete meal.
Makes 6 (large) servings Ingredients
1 tbsp. olive oil
1 medium onion, diced
2 tbsp. minced garlic
1 tbsp. chili powder
1 tbsp. chipotle chili powder (or omit and just use 2 tbsp. regular chili powder)
2 tsp. smoked paprika (or regular paprika)
1 tbsp. ground cumin
1 tbsp. ground coriander
1 tsp. liquid smoke (optional)
1/4 cup tomato paste
One 28-oz. can diced tomatoes
One 15-16 oz. can black beans, drained
One 15-16 oz. can kidney beans, drained
2 cups diced sweet potato (from one large or two small sweet potatoes)
3 cups water (I just filled up the empty can of diced tomatoes to get all of the remaining goodness out of it)
1/2 cup dry quinoa
1.5 cups corn (I just used frozen corn)
1 tsp. salt (more or less to taste)
Black pepper (to taste)
Topping ideas: diced avocado, vegan sour cream or plain yogurt, chopped cilantro, sliced green onions, shredded vegan cheddar cheese
Directions
Heat up the oil in a large soup or stock pot. Add the onion and sauté for about 5 minutes, until soft.
Add remaining ingredients and bring to a boil. Reduce to a simmer and cook for 20-30 minutes, or until the chili is hot and thick and the potatoes and quinoa are tender.
Top with desired toppings and enjoy!
Nutrition (per serving): 281 Cal, 2 g fat, 56 g total carbs, 13 g fiber, 12 g protein, 979 mg sodium, 125 mg calcium (10% DV), 3 mg iron (17% DV), 988 mg potassium (21% DV)
Nut-free Mac & Cheeze with Kale
I have tried making vegan mac 'n' cheese about twenty different ways and this is my favorite so far. It still baffles me how a cheese made out of potatoes and carrots can come out so unbelievably creamy, but I'm not about to question that miracle. This is a much cheaper and lower-fat way to make vegan cheese than the usual method of using cashews, plus you avoid having to wait around for the nuts to soak. This is also a great recipe for folks with nut allergies :)
Serves 4 Ingredients
2 cups peeled diced potato (from two small or one large potato)
1 cup diced carrot
6 tbsp. nutritional yeast
1/2 tsp. garlic powder
1.5 tsp. salt
1/2 tsp. smoked paprika
2 tbsp. tomato paste
2 tbsp. lemon juice
1/4 cup hot water
12 oz. macaroni or pasta of choice
1 bunch kale, chopped into bite-sized pieces
Directions
Bring a medium-sized pot or large saucepan of water to a boil. Add the potatoes and carrots and boil for about 15 minutes, or until very tender. Transfer the potatoes and carrots to a food processor or high-speed blender. You can use the same water that you used to cook the vegetables to cook the pasta- this adds flavor and nutrition and saves time! :)
Add the nutritional yeast, garlic powder, salt, smoked paprika, tomato paste, lemon juice, and hot water to the food process or blender with the vegetables and puree until very smooth and creamy. Adjust seasonings to taste.
Cook the pasta according to package directions. During the last 2 minutes of cooking, add the kale (it only takes about 2 minutes to cook). Reserve about 1/2 cup of the pasta water, then drain.
Transfer the pasta and kale back to the empty pot then stir in the sauce. If it's too thick, add some of the reserved pasta water.
Dig in!
Nutrition (per serving): 449 Kcal, 2 g fat, 88 g total carb (including 9 g fiber and 6 g sugar), 20 g protein, 4.6 mg iron (25% DV), 1021 mg potassium (22% DV), 931 mg sodium (40% DV)
Vegan Tofu Tikka Masala
Indian food is one of my favorite cuisines because it is packed with flavor and it's usually very vegetarian-friendly. Unfortunately, a lot of those delicious curries that you can find at Indian restaurants are laden with butter and cream. Paneer, a neutral-tasting, non-melting Indian cheese, is often used as a meat alternative. Since tofu has a similarly chewy texture and neutral flavor, it makes a good alternative for paneer. In this dish, I incorporated the spices and flavors of the classic chicken tikka masala into a completely vegan dish that is every bit as flavorful and satisfying as the dish it is modeled after. I like to serve it with naan and basmati rice.
Serves 6 Ingredients
2 packages firm or extra-firm tofu (14 or 16-oz. each)
Prepare the tofu: drain tofu, wrap with a clean dishtowel, and place a heavy object on top. Let sit for 15 minute to 1 hour, or until much of the excess moisture has been removed. Cut the tofu into bite-sized cubes. Preheat the oven to 425 degrees and lightly grease a baking sheet.
Make the spice mixture: In a small bowl, combine the garlic, ginger, garam masala, turmeric, coriander, cumin, cardamom, and cayenne.
Make the marinade: whisk together half of the spice mixture, the yogurt, 2 tbsp of the lemon juice, 1 tsp of the salt, and 2 tbsp. water.
Marinate the tofu: add the tofu cubes to the marinade and gently toss to coat (it's easiest to do this with your hands if you don't mind getting a little messy). Cover and refrigerate for at least 30 minutes, or up to one day.
Bake the tofu: place the tofu on prepared baking sheet and bake for 30-35 minutes, turning halfway through, or until firm and golden brown.
Make the sauce: while the tofu is baking, heat the oil in a heavy-duty pot. Add the onion and sauté for about 5 minutes, or until softened. Add remaining half of the spice mixture and cook for another minute or so, until fragrant but not burnt (the spices acquire an unpleasant bitterness if they burn). Add the diced tomatoes, tomato paste, coconut milk, and about 1/2 cup water and bring to a boil (I add a little bit of water to the empty cans and use the rinsings to add up to about 1/2 cup water). Reduce to a simmer, add the remaining 2 tbsp lemon juice, 1 tsp salt, and sugar and cook for about 15 minutes, or until slightly thickened. Using an immersion blender (or regular blender), puree the sauce until smooth. Taste the sauce and add additional salt, cayenne, sugar, or lemon juice according to taste.
Add the veggies and simmer until tender (5-15 minutes, depending on what type of vegetable you used and how large you cut it).
Add the tofu and simmer for a few more minutes, until heated through.
Nutrition (per serving): 379 Kcal, 24 g fat (10.5 g saturated), 24 g total carbs (6 g fiber, 9 g sugars), 17 g protein, 1063 mg sodium, 344 mg Ca (26% DV), 4 mg iron (22% DV), 764 mg potassium (16% DV)
Restaurant-style Sticky Orange Tofu!
I don't know about you, but I am in love with that sticky sweet-and-sour kind of sauce that often comes on tofu from a lot of Asian takeout joints. When I was a kid (before I was vegetarian or vegan), one of my favorite things was Pick up Stix orange chicken. As delicious as they are, those kinds of dishes are usually packed with saturated fat and added sugar. I tried to recreate this restaurant favorite--minus the deep frying and high fructose corn syrup-laden sauce. Serve it with some stir fried veggies and steamed rice and you've got a winner!
Serves 4 Ingredients
Two 14-oz. blocks firm or extra-firm tofu
1 tbsp. olive oil
5 tbsp. soy sauce or tamari (divided use)
1 cup orange juice
2 tbsp. agave nectar, maple syrup, or sugar
2 tbsp. apple cider vinegar
1/2 tsp. ground ginger
1 cup vegetable broth or water
2 tbsp. cornstarch
2 tbsp. water
Sriracha sauce to taste (I used about 1 tsp.)
Directions
Wrap the tofu in a clean dishtowel and place a heavy object on top (I usually use a cast iron skillet and put a few cans of beans on top to add extra weight). Let sit for 15 minutes or so to remove some of the excess water from the tofu. Cut the tofu into bite-sized (about 1/2-inch) cubes.
Preheat the oven to 425 degrees. Lightly grease a baking sheet. Toss the tofu with the oil and 2 tbsp. of the soy sauce on the baking sheet and bake for about 30 minutes, turning halfway through, until firm and golden brown.
Meanwhile, add the remaining soy sauce, orange juice, agave, vinegar, ginger, and vegetable broth to a wok or sauté pan and bring to a boil. Reduce the heat to a simmer. In a small bowl, whisk together the cornstarch and the water until smooth. Whisking constantly, slowly add the cornstarch mixture to the sauce. Keep whisking until the sauce is smooth and thick enough to coat the back of a spoon (about 5 minutes).
Add the tofu to the sauce and stir to combine. Serve with rice and/or veggies and enjoy!
Nutrition (per serving): 271 kcal, 11.9 g fat (2.1 g saturated), 24.8 g carbs, 2.1 g fiber, 20 g protein, 1120 mg sodium
Cheezy Roasted Veggie Quesadillas
Despite being lactose intolerant, I will never stop loving cheese. Sadly, I have found the hunt for a tasty and budget-friendly plant-based cheese that isn't filled with preservatives and/or saturated fat almost impossible (they are often made with coconut oil, which despite its recent popularity as a "health food", is actually not very good for you). That's why whenever I can, I like to make my own. But do not fear- it's way easier than you think. While many homemade vegan cheeses made with nuts taste delicious, this process can be a little labor-intensive and nuts can be quite expensive. When I found out you could make a zesty and surprisingly creamy, melty vegan cheese out of humble potatoes and carrots, I was intrigued and excited. It also offers a good foundation for you to adjust the seasonings according to your taste or based on what dish you're using it in. I formulated this recipe to be kind of nacho cheese-inspired, so you could also use it to make nachos or as a queso fundido-inspired dip.
Ingredients Cheese (makes about 4 cups)
2 cups peeled, diced potato (from 2 small potatoes)
1 cup diced carrot (from 2 medium carrots)
1/3 cup hot water
2 tbsp. lemon juice
2 tbsp. olive oil
1/2 cup nutritional yeast
2 tsp. salt
1/2 tsp. chipotle chili powder
1/4 to 1/2 tsp. cayenne pepper
1/2 tsp. garlic powder
Quesadillas (makes 6 quesadillas)
1 medium bell pepper, julienned
1 small red onion, thinly sliced
1 cup corn
1/2 tsp. salt
1/2 tsp. chipotle chili powder
1 tbsp. olive oil
Six medium (8-inch) tortillas
For serving: homemade or store-bought salsa and guacamole, chopped cilantro
Directions
Boil the potatoes and carrots until very tender (about 20 minutes, depending on how small you chopped them).
In a food processor, puree the cooked potatoes and carrots with the remaining ingredients for the cheese until very smooth and creamy.
Meanwhile, preheat the oven to 450 degrees. Combine the bell pepper, onion, corn, salt, chili powder, and olive oil together on a lightly greased baking sheet. Roast for 15 minutes, or until the veggies are tender and slightly charred around the edges.
Heat up a cast iron (or normal) skillet or griddle over the stove. Spread about 1/3 cup of the vegan cheese on a tortilla and top with a spoonful of the roasted veggies. Cook on the hot pan until the tortilla is golden brown, fold over, flip, and cook until the other half of the tortilla is golden brown.
Serve the quesadillas with salsa, guacamole, and chopped cilantro (optional). Enjoy!
Nutrition (per quesadilla): 258 kcal, 34.8 g carbs (29.3 g net carbs, 5.6 g fiber), 10.2 g fat (2.7 g saturated), 8.6 G protein, 418 mg sodium
Cauliflower Wings with Cashew Ranch!
Okay if you've never had cauliflower wings, get ready for you life to be forever changed. They're easy, ~saucy~, healthy, and all kinds of wonderful. I served them with an equally easy and amazing cashew ranch and it was a pairing made in vegan heaven. Here's how I did it:
For the cashew ranch: puree 1 cup of cashews (soaked overnight), 1/2 tsp garlic powder, 1/2 tsp onion powder, 1 tsp dried dill, 2 tbsp lemon juice, 1/2 cup water, and salt to taste in a high-speed blender or food processor until very smooth and creamy (this can take a few minutes but your patience will be rewarded!)
For the cauliflower wings:
Preheat the oven to 425 degrees. Grease a baking sheet or cover in parchment paper.
In a medium bowl, whisk together 1/2 cup flour, 1/2 cup water or unsweetened nondairy milk, 1 tsp garlic powder, 1 tsp paprika, 1/2 tsp salt, and 1/2 tsp pepper. Set aside.
Cut a head of cauliflower into bite-sized florets and coat in the batter.
Transfer to baking sheet and cook for 20 minutes, stirring halfway through.
Take the cauliflower out of the oven and transfer to a bowl. Add about 2/3 cup of your favorite BBQ sauce and carefully stir to coat the cauliflower.
Transfer back to the baking sheet and cook for another 15 minutes, stirring halfway, until the "wings" are tender and slightly charred.
Serve with cashew ranch and enjoy!
Vegan BLAT's
So what's a BLAT? I'm glad you asked! This baby is a (tofu) Bacon, Lettuce, Avocado, and Tomato sandwich. You got the chewy/meaty/savory flavor of tofu bacon, juiciness of tomato, creaminess of avocado, and freshness of lettuce- all stacked up on your favorite hardy bread. These babies are an excellent platform for meal prep (v important if you're busy at school/work all day), they're filling enough to get you through those long afternoons, and nutritionally balanced enough to help you keep a spring in your step all day long :) Plus, they could hardly be easier to make:
Ingredients
2 tbsp. brown sugar or maple syrup
1/2 cup soy sauce (I used low-sodium)
1 tsp. liquid smoke (optional)
2 tbsp. apple cider vinegar
14-oz. package firm or extra-firm tofu
Sliced bread (use something sturdy to hold up to all of the goodness being stacked on top)
Sliced tomato
Sliced avocado
Vegan mayo
Your fave green (spinach, lettuce, mixed greens, arugula, etc.)
Directions
Wrap the tofu with a clean towel and place a heavy object on top and set aside for ~30 minutes to release excess moisture.
Slice the tofu very thinly (1/4 to 1/8 inch)
In a tupperware container or bowl with a lid, whisk together the soy sauce, brown sugar, liquid smoke, and vinegar. Carefully place the tofu in the container with the marinade and refrigerate for 4-24 hours.
Preheat the oven to 400 degrees. Lightly grease a baking sheet or line with parchment paper.
Place the tofu on prepared baking sheet and cook for about 10 minutes on each side, until mostly firm. Turn your oven up to broil.
Broil the tofu for 2-3 minutes per side, or until firm and browned.
To assemble the sandwiches, spread a lil vegan mayo on a slice of bread. Top with a few pieces of lettuce/spinach/arugula etc., sliced tomato, avocado, and tofu bacon. Top with second piece of bread and enjoy!
*Note: you can also cook the tofu on the stovetop :) **Extra tofu bacon can be kept in a sealed container in the fridge for several days (I don't know exactly how long it will keep because I ate it all in like 3 days) ***You can heat up extra tofu bacon and eat it for breakfast or cut it up to put in salads :)
Black bean and sweet potato enchiladas with cashew crema
Ingredients Filling *2 sweet potatoes, chopped small *1 tbsp oil *1.5 cups cooked black beans (or a 15 oz can, drained) *2 tsp each ground cumin & coriander *Pinch of salt
Sauce *1 tbsp oil *1/2 white onion, chopped *2-3 cloves garlic, minced *1 tsp each ground cumin & coriander *1 tsp sugar (or sweetener of choice) *2 chipotle chilis in adobo sauce, chopped (they come in small cans) *15 oz can diced tomatoes *Salt to taste
Assembly *6-8 tortillas, warmed in the microwave for ~30 seconds *Sliced avocado *Chopped cilantro
Cashew crema *1/2 cup raw cashews, soaked in boiling water for 15 min, drained *1 tsp vinegar *1 tbsp lemon juice *1/2 c water *Pinch of salt
Directions
Preheat the oven to 400 degrees F. Combine sweet potatoes with 1 tbsp oil and a pinch of salt on a baking sheet. Roast for 20 mins, or until tender. Turn down the oven to 350 degrees F.
FOR THE SAUCE: In a sauté pan, heat up 1 tbsp oil. Add onion and garlic. Cook for ~5 min, or until softened. Add chipotle chilies in adobo sauce, cumin, coriander, sugar, a pinch of salt, and a 15 oz can of diced tomatoes. Bring to a boil and then simmer for 5 min. Transfer to a blender and puree until smooth.
FOR THE FILLING: in the same pan used to make the sauce, combine cooked sweet potatoes, beans, cumin, coriander, and ~1/3 cup of the sauce.
ASSEMBLY: cover the bottom of your desired baking dish with a thin layer of sauce. Add about 1/3 cup of the filling to the bottom half of each tortilla and roll up. Place in prepared baking dish and cover with the rest of the sauce. Bake for ~20 min, until warm.
FOR THE CREMA: combine all ingredients in blender and puree until smooth (this can take a few minutes)
SERVING: drizzle enchiladas with cashew crema and top with sliced avocado and chopped cilantro. Enjoy!
Indian "butter" cauliflower
You might have heard of butter chicken- a creamy tomato curry dish made with (you guessed it) lots of butter- and chicken. This is a play on that popular yet very rich (and non-veggie) Indian restaurant favorite- made healthier and vegan-friendly!
Ingredients
2 tbsp vegan butter (divided use)
1 white onion, chopped
4-6 cloves minced garlic
1 tbsp garam masala
1/2 tsp cayenne
1/2 tsp ground ginger (or 1 tsp minced fresh ginger if you have it!)
2 and 1/2 cups veggie broth (or water)
1/2 cup raw cashews
1 can tomato paste (6 oz)
2 tbsp lemon juice (you can substitute for lime juice or vinegar)
Salt and pepper to taste
1 head cauliflower, cut into florets
1 bunch of swiss chard, chopped (you can omit this if you want or substitute for kale)
Cilantro, chopped (optional- for serving)
Naan and/or cooked rice (for serving)
Directions
Heat up 1 tbsp of the vegan butter in a medium saucepan, Saute the onion for about 3 minutes, or until mostly softened. Add the garlic, garam masala, cayenne, and ginger and sautee for another 2 minutes or so.
Add the veggie broth or water, cashews, and tomato paste and bring to a simmer. Cook for 5-10 minutes, or until the cashews are softened.
Stir in the lemon juice, salt and pepper and transfer to a high-speed blender or food processor. Puree until smooth (this can take a few minutes to fully break down the cashews).
In the same pot you used to cook the sauce, add the remaining 1 tbsp vegan butter. Once melted, add the cauliflower and saute for about 5 minutes, or until slightly golden.
Add the sauce pack into the pan with the cauliflower along with the chard/kale (if using). Bring to a simmer and cook just until heated through, about 5 minutes.
Serve with rice and/or naan, top with chopped cilantro (optional), and enjoy!
Collard green "sushi"
Collard greens fall into the category of "dark leafy greens", which are nutritional powerhouses. Not only are they high in fiber and low in calories (if that matters to you), but they're also PACKED with micronutrients like vitamins A, C and K, calcium, folate, and iron. Beyond being ridiculously healthy, collard greens are also incredibly flexible tools in the kitchen. Because they have very broad, flat leaves, they can easily be rolled up and used as alternatives for tortillas, spring roll wrappers, and much more! In this case, I made collard green "sushi" and it was so easy and fun to make. I filled mine with cooked brown rice, avocado, and hummus, but you can play around with different grains, veggies, spreads, and proteins. Here's how I do it:
Thoroughly wash a bunch of swiss chard (dirt tends to sneak into some of those creases in the leaves, so make sure you're getting every leaf clean!)
Set up a steamer basket in a wide saute pan or skillet and fill with enough water to just reach the bottom of the steamer (this is usually less than 1 inch). Bring to a simmer.
Lay each leaf flat on a cutting board and cut off the stem. Using a sharp knife (be careful!), slice off the protruding core of the leaf so that the leaf can lay flat and roll up easily.
Place the leaves in the steamer basket, cover with a lid, and steam for 3-5 minutes, or until bright green and tender.
Lay one of the cooked leaves flat on a cutting board. Spread with any combination of the following: hummus, finely chopped veggies, tofu, tempeh, sliced avocado, etc.
Roll up like a lil burrito, slice, and enjoy! 😊
Vegan Shakshuka with spinach
Serves 3 Ingredients
1 tbsp olive oil (plus more for drizzling)
1 white or yellow onion, diced
4 cloves minced garlic
2 tsp smoked paprika
1 tsp ground cumin
1 tsp fennel seeds
2 tbsp harissa (Moroccan red pepper paste)
2 tbsp tomato paste
28-oz. can diced tomatoes (NOT drained)
1/2 lb. firm tofu
2 tbsp nutritional yeast
1/2 tsp salt (plus more to taste)
Handful of spinach, chopped (optional- or any other green you like)
Chopped fresh parsley (optional- for topping)
Warm naan or pita bread (for serving)
Directions
Wrap the tofu in a towel and place a heavy object on top. Set aside for 15 minutes or so, or until some of the excess moisture has been pressed out.
Meanwhile, turn the oven on to its broil setting.
Crumble the tofu in a medium bowl. Carefully mix in the nutritional yeast and 1/2 tsp salt. It should look kind of like scrambled eggs.
Heat up the oil in an an oven-proof skillet or cast iron pan. Once the oil is hot, add the onion and sauté for 5 minutes, or until softened and slightly golden around the edges.
Add the garlic and spices and sauté for about 30 seconds more, or until fragrant and softened. Add the harissa, tomato paste, and diced tomatoes. Bring to a simmer, add the spinach, and cook until the spinach is wilted, about 3-5 minutes. Season with salt to taste.
Carefully stir about half of the tofu mixture into the tomato mixture and crumble the remaining tofu on top. Drizzle a little olive oil on top.
Transfer the pan to the oven and broil for about 10 minutes, or until the tofu on top is slightly golden and the whole mixture is bubbly and PIPING HOT!
Sprinkle with chopped parsley and serve with naan or pita. Enjoy!
Nutrition (per serving): 262 kcal, 26 g carbs, 9 g fiber, 11 g fat (9 g unsaturated, 2 g saturated), 16 g protein
Vegan "Spaghetti Carbonara"
Spaghetti Carbonara is an Italian pasta dish from Rome made with egg, hard cheese, guanciale, (a bacon-like cured pork) and pepper. Obviously (almost) nothing about this dish is plant-based, but that doesn't mean we can't harness some of that savory/salty flavor and amazing contrast of textures into our own vegan version! Instead of using egg to create the creamy sauce for this dish, I made a smooth, rich (and high-protein!) sauce made with white beans. And instead of the guanicale, I made some super easy and ADDICTIVE coconut "bacon" (yep you read that right). To make this a complete meal, I mixed in some garlicky sautéed kale. (but you could opt for some fresh chopped parsley to add a lil green instead). Here's what I did:
Ingredients
Sauce • 1 cup cooked white beans (cooked from dried or canned) • 2 tsp. olive oil • 3-4 cloves garlic, minced • Zest and juice of one lemon • 3 tbsp. nutritional yeast • ¼ cup hot water (more or less) • Salt and pepper to taste Coconut bacon • 1 cup unsweetened coconut flakes • 1 tsp. brown sugar, maple syrup, or agave • 1 tbsp. soy sauce or tamari • 2 tsp. liquid smoke • ½ tsp. smoked paprika Everything else • 8 oz. spaghetti (I used whole wheat) • 1 tbsp. olive oil • 2 cloves garlic, minced • One bunch of kale, chopped • Salt and pepper to taste
Directions
For the coconut "bacon": Preheat the oven to 325 degrees F. In a small bowl, toss together all ingredients for the coconut bacon. Transfer to a lightly greased baking sheet and bake for 10-15 minutes until crispy and golden, stirring every few minutes to prevent burning,
For the sauce: In a small saucepan, heat up 2 tsp olive oil. Add 3-4 cloves of minced garlic and sauté for about 1 minute, until fragrant and softened. Keep the saucepan around because you'll need it later!
Sauce con't: Transfer sautéed garlic to a food processor along with white beans, nutritional yeast, lemon, and a splash of hot water. Puree until smooth, adding more hot water as necessary. Season liberally with salt and pepper.
For everything else: Cook 8 oz spaghetti until al dente. Sauté 2 cloves of garlic in 1 tbsp olive oil, add chopped kale, and cook until kale is tender, about 5 minutes.
Add the sauce back to the saucepan you used earlier, cover, and cook until heated through. If it starts to get too thick, add more water.
Fold the warmed sauce and sautéed kale (if using) into the cooked pasta. Add chopped fresh parsley if desired. Top with coconut bacon and enjoy!
Rajma (Indian red bean curry)
My university has a food pantry on campus that's available to all students. One of the things I love about it is that it is almost always stocked with dry beans. I always like to keep dry beans on hand because they're AMAZINGLY easy to use, versatile, and chock-full of protein, fiber, and micronutrients! This week, the pantry had some small red beans (that vaguely resemble kidney beans). Naturally, not knowing exactly what to do with them, I decided to make a curry. Rajma, an Indian red bean curry, was my inspiration for this dish. Beans are an amazing source of iron (a micronutrient that is especially important for women), but plant-based sources of iron are not as absorbable as animal-based sources. One way to mitigate this issue is to combine a plant-based source of iron with a source of Vitamin C (since vitamin C facilitates iron absorption). That's why adding tomatoes and kale (both excellent sources of vitamin C) not only adds flavor and texture but serves an important nutritional role as well. So without further ado, here's what I did:
1/4 cup coconut cream (or 1/2 cup full-fat coconut milk)
1 cup water (more or less)
1-2 tsp sweetener of choice (agave, sugar, maple syrup, etc)
3 cups cooked red beans (or two 15-oz. cans)
4 cups chopped kale (or any greens that you like)
Salt and pepper to taste
Chopped fresh cilantro (optional)
Cooked basmati rice or naan
Directions
Heat up the olive oil in a large saucepan or pot. Add the chopped onion and sauté for 5 minutes, or until softened. Reduce the heat and add the garlic and saute for another minute, or until fragrant. Add the fennel seeds, ginger, garam masala, coriander, cayenne, and mustard and toast for about 30 seconds, until fragrant.
Add the tomatoes, coconut cream, water, sweetener, and red beans. Bring to a boil, then simmer for about 15 minutes, or until slightly thickened. Add the kale and cook for about 5 more minutes, or until wilted.
Season with salt and pepper to taste. Top with chopped cilantro (optional) and serve with rice or naan.
More Recipes
Assorted main dishes
curried quinoa-stuffed peppers with balsamic berry sauce