Breakfast
Breakfast Tofu Scramble
Extra-firm tofu, when crumbled, has a scrambled egg texture and, when paired with turmeric, a bit of an egg-like flavor, without any added cholesterol.
Servings: 4
Time: 35-40 minutes
Ingredients:
14-16 ounces tofu, extra firm (light or low-fat when possible)
1 clove garlic, minced
½ cup onion, diced
½ cup green pepper, diced
1/2 cup red pepper, diced
3/4 cup mushrooms, chopped
1/4 teaspoon turmeric powder
1 teaspoon cumin powder
3/4 teaspoon black pepper
1 teaspoon salt
Directions
Add 1/4 cup water to a large sauté pan. Once heated, add onion.
When the aroma releases from the onion and it starts to become translucent, add garlic. Cook for 2 minutes, add peppers and mushrooms and add 1/4 cup water if vegetables are sticking to the pan. Cook for about 4 minutes or until vegetables are tender.
Crumble tofu with hands and add to the pan along with turmeric, mixing well. Add cumin powder, pepper, and salt, and cook for another 4-6 minutes until everything is cooked through.
Serve with whole grain toast or on a warm corn tortilla.
Recipe link: https://www.pcrm.org/good-nutrition/plant-based-diets/recipes/breakfast-tofu-scramble
Lunch
Black Bean Burrito (main)
This is an easy, filling and delicious recipe that is super versalite made with easily available ingredients. Black beans are legumes, high in protein that help in maintaining healthy bones, managing diabetes and other chronic diseases.
Servings: About 4 (each tortilla makes one burrito)
Time: 20-25 minutes if you use microwavable rice or you cooked the rice in advance. If you cook the rice from scratch on the stove, the cooking time is about 50 minutes.
Ingredients:
Tortillas – corn, 100% whole wheat or Ezekiel 4:9 Sprouted Whole Grain tortillas
Canned beans, no sodium added (1-2 cans) – black, kidney, pinto, mixed beans, any you like
Organic corn, frozen, canned or fresh (optional, but a really delicious addition)
Frozen brown rice, microwavable (such as Trader Joe’s or Kroger Simple Truth brand) or brown rice made from scratch (1 cup)
Salsa, low sodium or no sodium added – such as Frog Ranch or Trader Joe’s fire-roasted tomato salsa OR
Homemade salsa fresca (serves 4):
3 tomatoes, diced
1 small purple onion, diced
1/2 jalapeno or Serrano pepper (seeds removed if you don’t like spicy food), chopped
1/2 lemon, squeezed (start with just a squeeze, then add more if desired)
1 cup chopped cilantro (or less, to taste)
Optional: fresh spinach, chopped
Pinch of salt
1/4 teaspoon cumin (Optional)
1/4-1/2 teaspoon Mrs. Dash Southwest Chipotle seasoning blend (Optional)
Optional:
Additional greens, pre-washed in a bag or fresh – baby lettuce spring mix, spinach, arugula, baby kale, etc.
Avocado slices (best to limit to 1/4 of the avocado per person)
Tahini sauce or Vegan Tzaziki are great additions to add savory flavor (see recipes on website)
Hot sauce
Pickle slices (very high in salt so best to keep to 1 or 2)
Directions:
Combine as much as you wish of each ingredient on a tortilla and roll up into a burrito. Alternatively, leave out the tortilla and combine ingredients into a bowl.
Recipe link: https://wotannutrition.com/recipes/black-bean-burrito
Red Lentil Soup (side)
This is a simple and comforting lentil soup that is light, spicy and red in color. It can be added as a side to a main dish or can be enjoyed as a meal by itself.
Servings: 2
Time: 25 minutes
Ingredients:
3-5 cloves fresh garlic (depends on how garlicky you lick your dishes), minced or 1-2 tablespoon minced garlic from a jar
1 1/2 teaspoon olive oil (optional)
1 cup chopped tomatoes (about 2-3 roma tomatoes), fresh or canned (no sodium added)
3 1/2 - 4 1/2 cups water (depending on how thick you like your soup; start with 3 1/2 cups & add as necessary)
1 cup red or yellow lentils
¼ teaspoon salt (or to taste)
¼ teaspoon black pepper (or to taste)
fresh green onion, basil, cilantro, parsley, and/or spinach chopped (Optional)
squeeze of fresh or bottled lemon juice (Optional)
Directions:
In a saucepan, briefly saute garlic with oil or 1 tablespoon water (about 1-2 minutes). Add tomatoes and 1/4 cup water and cook for 3-4 minutes until tomatoes soften. Add additional water (start with 3 1/4 cups and add another cup if you prefer a thinner consistency), lentils, salt and pepper. Cook on medium flame for about 20 minutes until lentils are soft and translucent. If desired, add chopped greens at the end after turning off the stove. I find that chopped green onions added at the end add a particularly delightful flavor to the soup. Add a few drops of lemon for a little more tang if desired. The vitamin C in the lemon will also help your body absorb the iron in the lentils.
Recipe link: https://wotannutrition.com/recipes/quick-red-lentil-soup
Dinner
Facon Bacon (Appetizer)
Tempeh comes from fermented soybeans. It has a great texture and is very versatile. Find it in the refrigerated section near the produce.
Servings: 4
Time: 40 minutes
Ingredients
1 teaspoon fennel seeds
1 teaspoon cumin seeds
2 1/2 teaspoon soy sauce
3 garlic cloves, crushed
1 dash black pepper
1 cup water
8 ounces tempeh, sliced into bacon shapes
Direction
Toast fennel and cumin in a dry skillet over medium heat.
Grind the spices and return to the skillet.
Add soy sauce, garlic, black pepper, and water. Set skillet to simmer.
Add the sliced tempeh and simmer for 15 to 20 minutes.
Then place the tempeh on a nonstick or oiled cookie sheet and broil until crisp (about 7 to 8 minutes), then turn and broil again.
The marinade will keep for one week refrigerated.
Recipe Link: https://www.pcrm.org/good-nutrition/plant-based-diets/recipes/facon-bacon
Lentil Artichoke Stew (Main)
The artichokes in this stew add dietary fiber, vitamin C, and folate. This aromatic and tasty Middle Eastern dish is great served alone or over brown rice or pasta. Using fire-roasted tomatoes is not essential, but they will give the stew a delicious smoky flavor.
Servings: 4+
Time: 40 minutes
Ingredients
1/4 cup vegetable broth
1 onion, chopped
2 large garlic cloves, pressed or minced
1 teaspoon ground cumin
1 teaspoon ground coriander
3 cups dry uncooked red lentils or 1 cup cooked red lentils
1 bay leaf
2 cups water
juice of 1 lemon
6 cups freshly chopped tomatoes plus 1 cup tomato juice; or chopped canned tomatoes preferably fire-roasted, undrained (2 24-ounce cans)
1 1/2 cups quartered artichoke hearts, 1 9-ounce frozen package or 1 15-ounce can
1/4 teaspoon crushed red pepper optional
¼ teaspoon salt
¼ black pepper, or to taste
Directions
Heat broth in a large saucepan.
Add onion and sauté on medium heat for about 5 minutes, until golden.
Add garlic, cumin, and coriander and cook for 2 minutes, stirring frequently.
Add dried lentils, bay leaf, and water to pan and bring to a boil.
Lower heat and add lemon juice, tomatoes and their liquid, artichokes, and crushed red pepper (if using). Simmer for about 20 minutes, until the lentils are tender.
Remove and discard the bay leaf. Add salt and black pepper, or to taste.
Recipe Link: https://www.pcrm.org/good-nutrition/plant-based-diets/recipes/lentil-artichoke-stew
Dessert
Vegan Chocolate Icecream
This is a delicious, healthy, and the perfect way to satisfy a sweet tooth. You don’t even need an ice cream maker to prepare it.
Servings: 2
Time: 40 minutes
Ingredients
3 frozen bananas
½ cup unsweetened almond milk
3 TBSP cocoa or cacao powder
¼-/1/2 teaspoon ground cinnamon
Directions
Place the frozen bananas and almond milk in a food processor or blender.
Process until smooth.
Add the cacao powder and the cinnamon
Process until well blended
Place in the freezer for 15-20 minutes
Enjoy immediately.
Recipe Link: https://nutritionstudies.org/recipes/dessert/vegan-chocolate-ice-cream/