Tomato & Spinach Curry
Total Servings: 6
Calories per serving: 204cal
Preparation Time: 15 minutes
Cooking Time: 40 minutes
Total Time: 65 minutes
INGREDIENTS
- 1 cup chopped onion
- 1 tsp chopped garlic
- ½ tbsp grated ginger
- 6 ripe tomatoes, chopped
- ½ tbsp olive oil
- 1 tsp cumin powder
- 2 tsp coriander powder
- 1 tsp turmeric powder
- Pinch of red chili flakes
- 1 tsp yeast extract
- 4 tbsp red lentils
- 6 tbsp low-fat coconut cream
- 1 head of broccoli
- 400g canned chickpeas, drained
- 100g baby spinach leaves
- 1 lemon, halved
- 3 tsp toasted sesame seeds
- 3 tsp chopped cashews
INSTRUCTION
1. In a food blender, puree the onion, garlic, ginger, and tomatoes. Add oil to the large non-stick saucepan.
2. Add spices, stir-fry briefly, and then add the puree and yeast extract. Stir for 2 mins, then add lentils and coconut cream. Cook lentils until tender, then add broccoli and cook for 4 mins.
3. Stir in chickpeas and spinach, squeeze lemon over the mixture and swirl it with the sesame and cashews. Served alongside brown rice if desired.
Almond Vegetable Stir-Fry
Total Servings: 3
Calories per serving: 238cal
Preparation Time: 10 minutes
Cooking Time: 7 minutes
Total Time: 17 minutes
INGREDIENTS
- 1 tsp cornstarch
- 1 tsp sugar
- 3 tbsp cold water
- 2 tbsp low-sodium soy sauce
- 1 tsp sesame oil
- 4 cups fresh broccoli florets
- 1 tbsp canola oil
- 1 cup sliced sweet red pepper
- ½ cup sliced onion
- 1 tsp minced garlic
- 1 tbsp minced fresh ginger root
- 4 tbsp toasted slivered almonds
INSTRUCTION
1. Combine cornstarch and sugar in a small bowl. Set aside. Stir soy sauce and sesame oil in the water until smooth.
2. Stir-fry broccoli in hot oil for 3 mins in a large non-stick wok or skillet. Stir in the pepper, onion, garlic, and ginger for 2 mins. Reduce the heat.
3. Stir the soy sauce mixture into the vegetables with the nuts. Cook until the sauce has thickened. Serve and enjoy.
Sauteed Squash with Tomatoes & Onions
Total Servings: 4
Calories per serving: 160cal
Preparation Time: 10 minutes
Cooking Time: 10 minutes
Total Time: 20 minutes
INGREDIENTS
- 2 tbsp olive oil
- 1 cup chopped onion
- 4 cups chopped zucchini
- 2 cups chopped tomatoes
- 1 tsp salt
- ¼ tsp pepper
INSTRUCTION
1. In the large non-stick skillet over medium-high heat, heat the oil.
2. Add onion; cook and stir for 2-4 mins. Cook and stir the zucchini for 3 minutes.
3. Add tomatoes, salt, and pepper, cook and stir for 4-6 mins. Utilize a slotted spoon to serve.
Green Beans in Red Pepper Sauce
Total Servings: 3
Calories per serving: 190cal
Preparation Time: 10 minutes
Cooking Time: 10 minutes
Total Time: 20 minutes
INGREDIENTS
- 1 lb fresh green beans, trimmed
- ½ cup roasted sweet red peppers
- 4 tbsp sliced almonds
- 2 tbsp olive oil
- 2 tbsp minced fresh parsley
- 2 tbsp lemon juice
- 1 tsp sliced garlic cloves
- ½ tsp salt
INSTRUCTION
1. In the large non-stick pan, cover the beans with water. Take a boil, cover, and cook for 3-4 mins until crisp-tender.
2. Drain. Blend the ingredients in a food processor until smooth. Combine with beans.
Saucy Vegetable Tofu
Total Servings: 6
Calories per serving: 274cal
Preparation Time: 10 minutes
Cooking Time: 10 minutes
Total Time: 20 minutes
INGREDIENTS
- 8 oz uncooked whole wheat spiral pasta, vegan friendly
- 1 cup chopped onion
- 1 cup chopped bell pepper
- 1 medium zucchini, sliced and halved lengthwise
- 1 tbsp olive oil
- 1 packed (16 oz each weight) firm tofu
- 2 cups meatless spaghetti sauce
INSTRUCTION
1. Cook pasta as per the directions on the package. In the meantime, saute the onion, pepper, and zucchini in oil in a large skillet until crisp-tender.
2. Stir in tofu and spaghetti sauce and bring to a simmer.
3. Serve pasta with the tofu mixture.
Roasted Carrots & Fennel
Total Servings: 4
Calories per serving: 278cal
Preparation Time: 15 minutes
Cooking Time: 40 minutes
Total Time: 55 minutes
INGREDIENTS
- 2 ½ lb medium carrots, peeled and sliced lengthwise
- 1 large fennel bulb, wedged
- 1 large red onion, wedged
- 1 medium lemon, thinly sliced
- 2 tbsp olive oil
- 2 tsp ground coriander
- 1 tsp ground cumin
- ½ tsp salt
- ¼ tsp pepper
- Thinly sliced fresh basil leaves
INSTRUCTION
1. Set your oven heat range to 375oF to preheat. Add carrots, fennel, onion, and lemon into the large bowl.
2. Mix oil, coriander, cumin, salt, and pepper in the small bowl, then drizzle over the carrot mixture and toss well.
3. Transfer to the 2 15x10x1-inch baking pans lined with foil.
4. Stir vegetables occasionally while roasting for 46-50 mins, until tender. Garnish with basil.
Asparagus and Tofu Stir Fry
Total Servings: 2
Calories per serving: 208cal
Preparation Time: 05 minutes
Cooking Time: 12 minutes
Total Time: 17 minutes
INGREDIENTS
- 350g tofu block,
- 1 tbsp corn flour
- ½ lb asparagus
- 1 tsp sliced garlic
- 1 tsp grated ginger
- 1 tsp sesame oil
- 3 tsp soy sauce
- 1 tsp chili crisp oil
INSTRUCTION
1. Toss tofu cubes with corn flour, then fry sesame oil in the nonstick pan over medium heat.
2. Mix the garlic and ginger with the oil and tamari in a bowl to prepare the marinade using a whisk. Once the tofu has become crisp, add the marinade, and continue cooking over medium heat.
3. Add the chopped asparagus to the pan and cook more for 2-3 mins. Serve with the crisp chili oil drizzled on top, and savor.