Wonton Soup

Ingredients

2 tsp. sesame oil
2 medium carrots, sliced
2-3 tsp. freshly grated ginger
3 garlic cloves, minced
1/4 tsp. red pepper flakes optional
9 c. low sodium vegetable broth
2 tbsp. low sodium soy sauce
1 tbsp. rice wine

1 tbsp. mirin
1 tbsp. brown sugar
6 oz. baby bella, shitake, or oyster mushrooms, sliced
3 scallions, chopped
10 heads baby bok choy chopped into bite-size pieces (approx. 3 cups)

Frozen vegetable wontons

Directions
In a Dutch oven or soup pot, heat 2 teaspoons sesame oil over medium high heat. Add carrots, ginger, garlic, red pepper flakes and sauté for 1 minute. Add veggie broth, soy sauce, rice wine, and brown sugar and bring to a boil then reduce to a gentle simmer. Simmer on low for 20-30 minutes. 

Bring soup broth to a boil. Add mushrooms to soup then gently add wontons. Cook according to package, or until they float. Remove wontons with a slotted spoon straight to serving bowls (it is okay if you get some veggies with your wontons). Add bok choy and green onions to soup and cook 1 minute. Ladle soup over wontons and serve immediately. Do not let wontons sit in broth before serving or they will become soggy and fall apart.

Makes 4 servings.

1 serving = 200 calories (without wontons; see package)

Stovetop Polenta

Ingredients

4 c. water

1 tsp. salt

1 c. yellow cornmeal

1 c. plant cheese (optional)

1-3 tbsp. plant butter (optional)

Directions

Bring the water to a brisk boil over medium-high heat. Add the salt. While whisking gently, pour the polenta into the boiling water in a steady stream. Continue whisking until polenta is thickened. Turn down the heat to low and continue whisking until the polenta has thickened enough that it doesn't settle back on the bottom of the pan when you stop stirring.

Cook the polenta 30-40 minutes. Cover the polenta and continue cooking. Stir vigorously every 10 minutes or so, making sure to scrape the sides, bottom, and corners of the pan. Cook 30 minutes for softer porridge-like polenta or 40 minutes for thicker polenta. 

Stir in cheese and butter, if using. Serve immediately, or cover the pan and let it sit at the back of the stove for up to 15 minutes before serving.

Serves 4 (about 4 cups total). 

1 cup = 145 calories

Notes

Polenta will solidify into the shape of the container in which you store it. Leftover polenta can be sliced or cubed before being roasted, grilled, or deep-fried. To make it creamy again, warm it with a little broth, non-dairy milk, or water, and stir vigorously. It won't be quite as creamy as it was originally, but it should still be pourable.

Mexican Rice & Beans (Instant Pot)

Ingredients

1/2 c. dried black beans (not soaked)

3/4 c. brown rice

3/4 c. salsa (I used medium chunky)

1/2 c. frozen corn

1 red bell pepper, chopped

1 white onion, chopped

2 c. vegetable broth

1/4 c. cilantro (stem and leaves, minced)

2 tsp. garlic powder

1/2 tsp. kosher salt

1/2 tsp. ground black pepper

1/2 tsp. smoked paprika

1/2 tsp. chili powder

Directions

Add beans, rice and vegetable broth to the Instant Pot and stir to combine. Next, add the salsa, corn, bell pepper, onion, cilantro and spices BUT DO NOT STIR. Cover the Instant Pot and seal the vent. Cook on high pressure for 26 minutes. When done allow for 10 minutes of natural pressure release, then quickly release any remaining pressure.

Open the pot and give it a good mix. Serve in a burrito or over greens. 

Serves 3.

1 serving = 358 calories

Eggy Avocado Toast

Terrific idea and beautiful pics on Mississippi Vegan.

Ingredients
2 thick slices sourdough bread
1 clove garlic, peeled and crushed 
2 heaping tsp. plant butter
2 tsp. nutritional yeast
1 small ripe avocado (or ½ a large avocado), peeled and cut into chunks 
2 tsp. good white truffle oil
1 lemon wedge, to squeeze
Freshly cracked black pepper
Kala Namak 
Freshly chopped chives

Directions
Toast the bread and immediately rub with crushed garlic clove all over the toast, including the crispy edges. Preheat oven to 400 degrees, if serving hot.

Spread about 1 teaspoon of butter on each slice and dust with about 1 teaspoon of nutritional yeast on each slice. Divide the avocado onto each slice and use a fork to smash. Drizzle with about 1 teaspoon truffle oil to each slice. Squeeze only a few drops of lemon on top as well (about 4 drops on each slice). Sprinkle a good amount of Kala Namak on top. Crack over some black pepper and sprinkle with chives. Serve immediately or pop into the oven and bake for about 8 minutes, to warm thoroughly, if desired.

Vegan Fettucine Alfredo

Ingredients
2 tsp. oil
8 oz. fettuccine
4 cloves garlic, minced
2 tsp. lemon zest
1 tsp. Herb de Provence or dried Italian herb mix of choice
Fistful chopped fresh parsley
Couple twists pepper
Salt to taste

Cashew Cauliflower Cream Sauce
¼ c. raw cashews, soaked in hot water
300 g. cauliflower head, yielding about 2 cups
2 tbsp. nutritional yeast 
¼ tsp. garlic powder
½ tsp. onion powder or dried onion flakes
2 tsp. lemon juice
1/3 c. chilled water to thin the sauce
Salt to taste
Couple twists pepper
Makes about 3 cups of sauce

Instructions
Place cauliflower on the steaming rack in the Instant Pot. Steam for 6 minutes on high pressure and quick release. Carefully take out the softened cauliflower. Once cool, place cauliflower and remaining cream sauce ingredients into high powered blender and blend until smooth. 

Prepare pasta according to directions. While pasta is cooking, sauté garlic for 30 seconds. After draining pasta, add to sauté pan with garlic and toss with lemon zest, herbs and salt. Scoop 2 cups of sauce or more in the pasta or as needed and toss to coat. Add in freshly ground pepper. Taste test and adjust seasoning if desired.

Serves 4.

1 serving = 315 calories

Baba Ghanoush

Ingredients
1 large Italian eggplant
Salt, to taste
1/4 c. Simple Tahini Sauce
1 clove garlic, minced
1 tbsp. olive oil, plus more for garnish

Garnish
cherry tomatoes, halved
Toasted pine nuts
Ground sumac
Chopped parsley

Directions
Place eggplant directly on a gas burner and roast over medium-low heat. Turn until charred and blistered all over, about 5 minutes per side. Remove from heat, place in a bowl, cover the bowl with plastic wrap, and let cool for 10 minutes. (If you don't have a gas burner, the grill will work. But, try to connect the eggplant with open flame, if possible.)

When the eggplant is cool enough to handle, remove to a cutting board, make a cross-cut to open, and scoop out 1 cup of the flesh into another bowl. Add a pinch of salt and ¼ cup Simple Tahini Sauce and mix. Grate in about ¼ teaspoon garlic, followed by the olive oil, and mix again. Garnish with more tahini sauce, pine nuts, cherry tomatoes, salt, sumac, parsley, and more olive oil, and serve. 

Makes about 2 cups.

1 cup = 325 calories (without garnish)

Bulgur Veggie Chili with Kidney Beans

A bit of a different chili option by Naturally Ella.

Ingredients
1 medium yellow onion
2 cloves garlic
1 jalapeno 
1 tbsp. olive oil
1 medium parsnip (roughly 1/4 pound)
1/2 c. bulgur wheat
1 tbsp. chili powder
2 tsp. oregano
2 tsp. cumin
1/2 tsp. smoked paprika
Pinch of cloves
Salt (to taste)
1 28- ounce can crushed tomatoes
2 oz. bittersweet chocolate
2 1/2 to 4 c. vegetable broth
1 15- oz. can kidney beans (drained and rinsed) or about 1.5 c. pre-cooked

Directions
Chop the onion, garlic, and jalapeno into large chunks. Place in a food processor and pulse until everything is minced. Drain any liquid that may have formed.

Heat a stockpot over medium heat. Add olive oil and onion mixture. Cook until onions are fragrant and transparent, 5 to 6 minutes. Meanwhile, chop the parsnip into large chunks and pulse in the food processor until the pieces are the same size as the bulgur. Transfer to the pot with the onions.

Stir in the bulgur and spices, cooking for 1 to 2 minutes or until you can smell the spices. Add in the tomatoes, chocolate, and 2 1/2 cups of the vegetable broth. Bring to a boil, reduce to a simmer, cover, and let cook for 10 minutes.

After 10 minutes, stir in the kidney beans, cover, and cook for another 10 to 15 minutes. Bulgur should be tender. Taste and adjust the salt/seasoning. Add more vegetable broth if a thinner consistency is desired.

Serves 4.

1 serving = 437 calories

Creamy Lemon Tofu

Check out the original recipe here: Creamy Lemon Tofu - Nora Cooks

Ingredients
1 block extra-firm tofu, pressed
1/4 tsp. salt
black pepper
1/4 c. cornstarch
3 tbsp. olive oil
2 cloves garlic
3/4 c. vegetable broth
3/4 c. full-fat coconut milk
3-4 tbsp. fresh lemon juice (about 2 lemons)
salt, to taste
1 tbsp. cornstarch + 2 tablespoons water (optional for thickening sauce)

For Serving 

8 oz. pasta, cooked according to package

chopped fresh parsley, optional

Green vegetable, like asparagus or green beans

Directions
Slice the tofu into 1/2 inch thick rectangles. Cut the block in half, then into about 3 slices each. Pat the tofu dry with paper towels and lay evenly on a large cutting board or piece of parchment paper. Sprinkle each side with salt, a few shakes black pepper, then sprinkle on cornstarch, rubbing it in with your fingers, on both sides.

In a large non-stick or cast iron skillet over medium heat, warm 2 tablespoons of the olive oil. Add the tofu and cook for about 2-3 minutes until crispy, then carefully use a spatula to get under the tofu and flip it to the other side. To prevent sticking, do not move it once you place it on the pan, wait 2-3 minutes before touching it. Also, use a quality pan that is not prone to sticking, and a thin spatula to get under the tofu. Cook for 2-3 minutes on the other side, then remove from the pan and place on a plate nearby.

To the pan, add the last tablespoon of olive oil. Add the garlic and cook for about 30 seconds. Now pour in the broth, coconut milk and lemon juice. Bring to a simmer and stir for about 3 minutes. Taste, and add more salt as desired.

In a small bowl, whisk together 1 tablespoon of cornstarch with 2 tablespoons water, then add to the sauce and stir to thicken. 

Return the tofu to the sauce. There will be a lot of extra sauce, which is good because it's delicious mixed into pasta, with a few pieces of tofu on top. Serve with green vegetables! 

Serves 4.

1 serving = 476 calories (includes pasta, but not side veggie)

Green Curry with Green Beans

While not always vegan, Naturally Ella has so many veggie-forward healthful dishes. This green curry adaptation is pretty easy and delicious. Check out her recipe here: Green Bean Curry with Green Curry Sauce | Naturally Ella

Ingredients

Green Curry Sauce
2 tsp. coconut oil
1/2 c. white onion, minced
1 small jalapeno, deseeded and minced
1 tbsp. ginger, minced
2 cloves garlic, minced
1 tbsp. Thai green curry paste
2 tbsp. lime juice
Salt, to taste
1 c. whole-fat coconut milk
1/3 c. loosely packed cilantro

Base
2 tsp. coconut oil
1 small white onion
1 red bell pepper
1/2 pound green beans, thinly sliced (or try asparagus here!)
Sea salt, to taste

For Serving
2 c. brown rice 
Toasted coconut
Fresh cilantro

Directions
Heat a Dutch oven or heavy-bottomed pan over medium heat. Add the coconut oil and melt. Measure in the onion and jalapeno, cook until fragrant and soft, 4 to 5 minutes. Stir in the garlic and ginger, cooking for another minute or so. Add in the remaining ingredients for the sauce. Bring to a simmer and let cook for 5 minutes. Using a blender or immersion blender, puree the sauce until mostly smooth. Set the sauce aside and wipe out the pot.

Return the pot to the stove over medium heat. Add the olive oil to the pot, followed by the onion, peppers, and pinch of salt. Sauté for 3 to 4 minutes then add the green beans along with a splash of water. Cover and cook until the green beans until they are just about tender and bright green, 4 to 5 minutes. Add a bit more water as needed. Uncover and continue to cook for another few minutes to evaporate any leftover water and lightly brown the green beans.

Add in the curry sauce and simmer for another 3 to 4 minutes, until the sauce is hot. Divide the rice into 4 bowls and top with green beans.

Serves 3.

Vegan Cottage Cheese

While not an exact approximation, this recipe definitely comes close to filling the void left by cottage cheese. Check out the original recipe by Loving It Vegan.

Ingredients
1 and 1/2 c. raw cashews, soaked in hot water for 1 hour
2 tbsp. lemon juice
1/2 c. coconut cream (canned, unsweetened)
1/3 c. water
1 tsp. white vinegar
1 tsp. salt
1 tbsp. nutritional yeast
1 tsp. onion powder
1 tsp. garlic powder
8 oz. extra firm tofu, pressed and crumbled
1 tsp. chives, chopped

Directions
Place soaked cashews, lemon juice, coconut cream, water, white vinegar, salt, nutritional yeast, onion powder and garlic powder into the blender and blend until smooth. Crumble the tofu and add it to a bowl. Pour over the blended cheese mixture, add the chopped chives and fold everything together gently so you don’t break up the tofu.

Place into the fridge for at least an hour to firm up.

1/4 cup = 146 calories