Category Archives: Dairy-Free

Dairy-Free, Great Leftovers, Low Calorie, Lunch, Meal Prep, Pressure Cooker

Lunch: Black Beans, Farro, Tofu and Cilantro

Print Recipe

Lunch: Black Beans, Farro, Tofu and Cilantro

A simple meal for meal-prepped lunch
Prep Time15 minutes
Cook Time1 hour 30 minutes
Course: Lunch
Cuisine: California
Keyword: Dry Beans, Farro, Leftovers
Servings: 8 servings
Calories: 608kcal

Equipment

  • 8 large (~6 cup) containers

Ingredients

Beans

  • 1 lb black beans
  • 1 small red onion
  • 3 oz chipotle in adobo
  • ½ tsp salt

Farro

  • 1½ cups pearled farro
  • 4½ cups vegetable broth
  • 2 tbsp olive oil

Walnut-Cilantro Paste

  • 2 cups walnuts
  • 1 small serrano pepper
  • ¼ cup olive oil
  • ½ bunch cilantro
  • ½ tsp salt

Chipotle Tofu

  • 20 oz firm tofu Hodo Soy preferred
  • 3 oz chipotle in adobo cubed
  • 2 tsp cumin
  • 1 tbsp olive oil
  • 1 small lime juiced
  • 1 tsp oregano

Sides

  • 3 large green bell peppers

Instructions

Chipotle Tofu

  • Mix together the marinade ingredients. Add the cubed tofu. Set aside for a few hours, if possible.
    20 oz firm tofu, 3 oz chipotle in adobo, 2 tsp cumin, 1 tbsp olive oil, 1 small lime, 1 tsp oregano

Beans

  • Soak the black beans in 1% salted water for about 6-8 hours, ideally. (Or skip this step and just rinse the beans and increase cooking time.)
    1 lb black beans
  • In a pressure cooker (electric or stovetop), turn on the heat (turn on saute) and add the chopped red onion, the chipotle in adobo and a few pinches of salt. Cook until it has softened and developed some color and aroma.
    1 small red onion, 3 oz chipotle in adobo, ½ tsp salt
  • Add the soaked (or just rinsed) beans and ~2 quarts of water. If unsoaked, add more water; if soaked long enough, you may be able to use less water. If fully soaked, cook under high pressure for 4-6 minutes; if unsoaked, cook under high pressure for 24-28 minutes. Allow pressure to release for 25 minutes. Drain beans, salt lightly, and set aside.

Chipotle Tofu

  • Preheat the oven to 450ºF. Place the marinated tofu in a ceramic baking dish. Once oven is pre-heated, bake tofu for 40 minutes.

Farro

  • Rinse the farro and drain well. Add to a large saucepot and turn to medium-high heat. Allow farro to burn off the water and start to toast in the pot.
    1½ cups pearled farro
  • Add the vegetable broth and bring to a boil. Turn heat to low and simmer for about 25 minutes, until cooked.
    4½ cups vegetable broth
  • Drain and add back to the pot, mixing with 2 tbsp olive oil.
    2 tbsp olive oil

Walnut-Cilantro Paste

  • Toast the walnuts (optional). Add the walnuts, serrano pepper, olive oil, cilantro and salt to a small food processor. Blend until you get a paste.
    2 cups walnuts, 1 small serrano pepper, ¼ cup olive oil, ½ bunch cilantro, ½ tsp salt

Assembly

  • Once all ingredients are ready, add to the small containers in roughly equal proportions, starting with farro and beans, then the cilantro paste, then the olives and bell pepper slices.
    3 large green bell peppers

Notes

Makes 8 servings

Nutrition

Calories: 608kcal | Carbohydrates: 59g | Protein: 20g | Fat: 35g | Saturated Fat: 4g | Sodium: 1100mg | Potassium: 589mg | Fiber: 17g | Sugar: 6g | Vitamin A: 1646IU | Vitamin C: 54mg | Calcium: 165mg | Iron: 5mg
Nutrition Facts
Lunch: Black Beans, Farro, Tofu and Cilantro
Amount Per Serving
Calories 608 Calories from Fat 315
% Daily Value*
Fat 35g54%
Saturated Fat 4g25%
Sodium 1100mg48%
Potassium 589mg17%
Carbohydrates 59g20%
Fiber 17g71%
Sugar 6g7%
Protein 20g40%
Vitamin A 1646IU33%
Vitamin C 54mg65%
Calcium 165mg17%
Iron 5mg28%
* Percent Daily Values are based on a 2000 calorie diet.
Dairy-Free, Dinner Party, Dry Beans, Favorites, Great Leftovers, Meal Prep, Pressure Cooker, Projects

Vegan Chorizo

This fantastic replacement chorizo is not only a good simulacrum to meat-based chorizo, I think it tastes even better. It’s spicy, crunchy and flavorful. While it appears to be complicated, it is reasonable given the quantity you end up with is easily several servings. It goes well in burritos, tacos and bowls. Serve with other beans, veggies, avocado, or anything else.

Print Recipe

Vegan Chorizo

Fantastic vegan alternative
Prep Time30 minutes
Cook Time1 hour
Bean Soaking Time8 hours
Total Time9 hours 30 minutes
Course: Ingredient
Cuisine: California, Mexican
Keyword: Dry Beans, Inspired by Joe Yonan, Vegan
Servings: 8 servings
Calories: 421kcal

Equipment

  • 1 pressure cooker
  • 1 large skillet
  • 1 bean or potato masher
  • 1 small food processor

Ingredients

Beans

  • 115 g garbanzo beans
  • Bean spices

Quinoa

  • 1 cup dried quinoa red preferred
  • 1½ cups water
  • ¼ tsp salt

Everything Else

  • ¾ cup walnuts
  • 2 dried ancho chiles
  • 1 tbsp ground chipotle chile
  • 1 tsp black pepper
  • 1 tsp dried oregano
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • ¼ tsp ground cloves
  • ½ cup bread crumbs panko-style
  • 4 cloves garlic minced
  • ¼ cup apple cider vinegar
  • 1 tsp soy sauce
  • 1 tsp salt smoked or kosher
  • ⅔ cup neutral oil

Instructions

Beans

  • Rinse the beans. To soak them, add to a medium bowl along with 1 quart water and 2 tsp salt. Mix well. Set aside for at least 6 and up to 10 hours. Drain.
    115 g garbanzo beans
  • Place the beans in pressure cooker (electric or stovetop). Cover with about 1” water (a bit more if unsoaked). Add various bean spices (e.g., bay leaf, dried red pepper / pepper flakes, peppercorns, celery seed, garlic, onion) either in a spice bag or a metal steeper.
    Bean spices
  • Pressure cook for 7-10 minutes on high; for new and well-soaked beans, use 7 minutes, for shorter-soaked or older beans, go to 10 minutes. For completely unsoaked beans, cook up to 40 minutes. Allow pressure to release naturally for 25 minutes and then release any remaining pressure.
  • If beans are not fully soft, you can bring to pressure again for 1-2 minutes and then release pressure manually and that should finish them off. If they seem to need a lot more time, try cooking for an additional 1-2 minutes and then releasing pressure after 5-10 minutes.
  • Drain and set aside.

Quinoa

  • Heat a small saucepan over medium-high heat. Rinse the quinoa. Add the quinoa, a bit less than 1½ cups water and ¼ tsp of salt and stir well. Once it has come to a boil, reduce heat to medium-low, cover and cook until done and the quinoa has fully absorbed the water and is fluffy, about 35 minutes. If any liquid remains but the quinoa is cooked, leave uncovered while the heat stays on medium-low and occasionally (ever 2-3 minutes) stir it up so the steam can release. Once the water is fully absorbed, turn off the heat and leave uncovered.
    1 cup dried quinoa, 1½ cups water, ¼ tsp salt

Everything Else

  • Toast the walnuts on a large, heavy-bottomed dry skillet over medium heat, for about 5 minutes, stirring every minute or so to prevent scorching. Let cool and then chop or crush. Leave skillet for future steps.
    ¾ cup walnuts
  • Cut open the ancho chiles and discard the seeds and stem. Cut into ½” pieces and transfer to the small food processor. Add chipotle, pepper, oregano, cumin, coriander and cloves. Process until everything is finely ground.
    2 dried ancho chiles, 1 tbsp ground chipotle chile, 1 tsp black pepper, 1 tsp dried oregano, 1 tsp ground coriander, ¼ tsp ground cloves, 1 tsp ground cumin
  • Once the beans and quinoa are done, add the beans to a very large bowl. Mash the beans well. Add the quinoa and let cool for a few minutes (if fresh off the stove).
  • Stir all ingredients together except the oil. That is, add the chopped walnuts, spice mixture, the soy sauce and salt, breadcrumbs, minced garlic, and apple cider vinegar. Mix until everything is well-combined.
    ¾ cup walnuts, ½ cup bread crumbs, 4 cloves garlic, ¼ cup apple cider vinegar, 1 tsp soy sauce, 1 tsp salt
  • In a very large, heavy-bottomed skillet, heat ⅓ cup of neutral oil until it is hot and add half of the chickpea mixture. Stir as it cooks until it absorbs most of the oil. Spread it out and leave it undisturbed for a minute, then stir and scrape it around before spreading it out again. Repeat this process until it has developed darker color and is crispier, about 10 minutes total. Scoop into a bowl and repeat with the second half and another ⅓ cup oil.
    ⅔ cup neutral oil
  • Serve immediately or store in an air-tight container (for up to one week). It freezes well (up to three months).

Notes

Nutrition is for one of eight servings; it likely makes more than that, depending on what else you are eating with it.

Nutrition

Calories: 421kcal | Carbohydrates: 34g | Protein: 9g | Fat: 29g | Saturated Fat: 2g | Trans Fat: 1g | Sodium: 465mg | Potassium: 512mg | Fiber: 8g | Sugar: 6g | Vitamin A: 2638IU | Vitamin C: 4mg | Calcium: 64mg | Iron: 3mg
Nutrition Facts
Vegan Chorizo
Amount Per Serving
Calories 421 Calories from Fat 261
% Daily Value*
Fat 29g45%
Saturated Fat 2g13%
Trans Fat 1g
Sodium 465mg20%
Potassium 512mg15%
Carbohydrates 34g11%
Fiber 8g33%
Sugar 6g7%
Protein 9g18%
Vitamin A 2638IU53%
Vitamin C 4mg5%
Calcium 64mg6%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.
Basics, Bread and Pasta, Dairy-Free, Quick

Basic Pearl Couscous

This is a basic recipe for pearl couscous, as a reminder on the amounts and timing of preparing couscous.

Print Recipe

Basic Pearl Couscous

Prep Time0 minutes
Cook Time15 minutes
Total Time15 minutes
Course: Ingredient
Cuisine: Jewish
Keyword: Pasta
Servings: 2 servings
Calories: 379kcal

Ingredients

  • t tbsp butter or olive oil
  • 1 cup pearl couscous
  • 1¼ cup vegetable broth

Instructions

  • Melt better or warm olive oil in a small sauce pan over medium or medium-high heat.
    t tbsp butter
  • Add the 1 cup pearl couscous and saute until starting to toast, about 3 minutes.
  • Add warmed vegetable broth, stir well, and bring to a boil. Then turn heat down to low and cook for 8-12 minutes until pasta is cooked. Serve.

Notes

Based on 2 servings

Nutrition

Calories: 379kcal | Carbohydrates: 68g | Protein: 11g | Fat: 6g | Saturated Fat: 4g | Trans Fat: 1g | Cholesterol: 15mg | Sodium: 646mg | Potassium: 144mg | Fiber: 4g | Sugar: 1g | Vitamin A: 488IU | Calcium: 22mg | Iron: 1mg
Nutrition Facts
Basic Pearl Couscous
Amount Per Serving
Calories 379 Calories from Fat 54
% Daily Value*
Fat 6g9%
Saturated Fat 4g25%
Trans Fat 1g
Cholesterol 15mg5%
Sodium 646mg28%
Potassium 144mg4%
Carbohydrates 68g23%
Fiber 4g17%
Sugar 1g1%
Protein 11g22%
Vitamin A 488IU10%
Calcium 22mg2%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
Dairy-Free, Dry Beans, Fall, Great Leftovers, Indian, Rotation, Spring, Summer, Weekend Dinner, Weeknight Dinner, Winter

Baked Rajma with Tofu

This dairy-free take on rajma is delightful. You won’t even miss the lack of paneer, like in the other version. Make sure you get a good quality tofu – like Hodo.

Print Recipe

Baked Rajma with Tofu

Prep Time15 minutes
Cook Time1 hour 30 minutes
Total Time1 hour 45 minutes
Course: Dinner
Cuisine: Indian
Keyword: Dry Beans, Tofu
Servings: 6 servings
Calories: 587kcal

Equipment

  • Large, oven-safe skillet or all-in-one pan
  • Small food processor
  • Water kettle
  • Sheet pan

Ingredients

Beans

  • 1½ cup dry kidney beans
  • Kombu, bay leaf, other bean spices

Rajma

  • 1 large red onion
  • 4 cloves garlic peeled and trimmed
  • 1 serrano pepper top removed
  • 1 inch fresh ginger cleaned and mostly peeled
  • 2½ tbsp neutral oil ½ tbsp for the tofu
  • 1 tsp cumin
  • 1 tsp salt
  • 28 oz canned crushed tomatoes or 2 lb fresh tomatoes
  • ½ tsp ground ancho chile powder
  • ¼ tsp garam masala
  • ½ tsp fenugreek leaves
  • 20 oz tofu cut into bite-sized cubes
  • ½ bunch cilantro optional leaves chopped for serving on top

Pickled onion:

  • 1 tsp granulated sugar
  • 1 tsp kosher salt
  • ¼ cup rice wine vinegar

Instructions

  • Soak the kidney beans in 1% salted water for about 6-8 hours. As the first step, before preparing ingredients, drain the soaked beans, add to a large sauce pot and cover with plenty of water. Cover and turn heat to high. While it comes to a boil, put your various bean spices (kombu, bay leaf, etc.) into a disposable or reusable spice bag and add to the water. Boil for at least 10 minutes, for kidney-bean-safety reasons. Then turn down heat to a gentle simmer and cook for another 15-45 minutes, checking frequently, until softened 99% of the way. (They will cook very slightly more in the oven.)
    1½ cup dry kidney beans, Kombu, bay leaf, other bean spices
  • Prepare all ingredients as above and measure out spices as needed. Then, quarter the onion. Thinly slice half and set aside. Rough chop the remaining half and add to a small food processor with the garlic, serrano and ginger. Chop until small, scraping down the sides as needed.
    1 large red onion, 4 cloves garlic, 1 serrano pepper, 1 inch fresh ginger
  • When beans are nearly done, begin the next steps. In a large, oven-proof skillet, preferably with high walls, heat 2 tbsp oil over medium. Add the cumin and mix for 30 seconds. Then add the ginger, onion and pepper mix and cook until the excess liquid has evaporated and the mixture is just starting to darken (8-10 minutes).
    1 tsp cumin, 2½ tbsp neutral oil
  • Preheat the oven to 350ºF with a sheet pan on one shelf. Mix the cubed tofu with about ½ tbsp oil, just enough to cover, and a light dusting of salt and pepper.
    20 oz tofu
  • Add the cooked, drained beans and the ancho chile powder to pan and mix. You can mash a small portion of the beans (1-2 tbsp worth) to help thicken the sauce, if you’d like. Add the crushed tomatoes, garam masala and fenugreek leaves to the pan. Stir well and allow to cook for 1-2 minutes on the stovetop.
    28 oz canned crushed tomatoes, ½ tsp ground ancho chile powder, ¼ tsp garam masala, ½ tsp fenugreek leaves, 1 tsp salt
  • Spread the tofu onto a sheet pan. Place the tofu in the oven and set a timer for 7 minutes (for flipping the tofu). Cook the tofu until golden on a few sides, 15-20 minutes. When done, add directly to the beans/sauce and mix before allowing to cook longer.
  • At the same time as the tofu, add the rajma pan, uncovered, to the oven and cook for 30 to 40 minutes total, until the sauce has thickened. Stir 1-2 times while cooking, including when you add the paneer about halfway through. (See prior step.)
  • While everything bakes, pickle the thinly sliced onion. Boil water in the kettle. Add the sliced onions to a bowl. Pour boiling water on top and allow to sit for 30 seconds. Drain. In the wiped-clean bowl, stir together the rice wine vinegar, sugar and salt until dissolved. Add the reserved onion slices to the bowl and stir in the vinegar. Allow to marinate.
    1 tsp granulated sugar, ¼ cup rice wine vinegar, 1 tsp kosher salt
  • When the beans and paneer is done, garnish with the pickled onion slices, letting a few drops of the pickling liquid flick over the beans to season them. Garnish with cilantro and serve with rice or naan.
    ½ bunch cilantro optional

Notes

Serves 6

Nutrition

Calories: 587kcal | Carbohydrates: 103g | Protein: 33g | Fat: 7g | Saturated Fat: 1g | Trans Fat: 1g | Sodium: 1348mg | Potassium: 1065mg | Fiber: 16g | Sugar: 17g | Vitamin A: 348IU | Vitamin C: 33mg | Calcium: 266mg | Iron: 10mg
Nutrition Facts
Baked Rajma with Tofu
Amount Per Serving
Calories 587 Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 1g6%
Trans Fat 1g
Sodium 1348mg59%
Potassium 1065mg30%
Carbohydrates 103g34%
Fiber 16g67%
Sugar 17g19%
Protein 33g66%
Vitamin A 348IU7%
Vitamin C 33mg40%
Calcium 266mg27%
Iron 10mg56%
* Percent Daily Values are based on a 2000 calorie diet.
Appetizer, Dairy-Free, Dry Beans, Low Calorie, Quick, Side, Summer

Corn and Black Bean Salad

This is great with fresh corn, especially if you’ve grilled some ears.

Print Recipe

Corn and Black Bean Salad

Delicious as a side or for a small lunch
Prep Time15 minutes
Cook Time0 minutes
Marinating30 minutes
Total Time45 minutes
Course: Side Dish
Cuisine: California
Keyword: Dry Beans
Servings: 6 servings
Calories: 146kcal

Ingredients

  • 1.5 cups corn kernels from about 2-3 ears corn
  • 1.5 cups cooked black beans
  • 1 cup diced tomatoes from 3-4 fresh
  • 0.5 cup yellow or white onion finely diced
  • 1 cup cilantro leaves coarsely chopped
  • 1 to 2 jalapeno peppers seeded and minced
  • 2 tbsp lime juice
  • 2 tbsp olive oil
  • 1 tsp kosher salt
  • pepper freshly ground

Instructions

  • Combine all ingredients. Allow to stand for 1/2 hour. Taste for salt and pepper.
    1.5 cups corn kernels, 1.5 cups cooked black beans, 1 cup diced tomatoes, 0.5 cup yellow or white onion, 1 cup cilantro leaves, 1 to 2 jalapeno peppers, 2 tbsp lime juice, 2 tbsp olive oil, 1 tsp kosher salt, pepper

Notes

Serves 6 (side portions)

Nutrition

Calories: 146kcal | Carbohydrates: 21g | Protein: 5g | Fat: 5g | Saturated Fat: 1g | Sodium: 471mg | Potassium: 334mg | Fiber: 5g | Sugar: 3g | Vitamin A: 279IU | Vitamin C: 11mg | Calcium: 33mg | Iron: 2mg
Nutrition Facts
Corn and Black Bean Salad
Amount Per Serving
Calories 146 Calories from Fat 45
% Daily Value*
Fat 5g8%
Saturated Fat 1g6%
Sodium 471mg20%
Potassium 334mg10%
Carbohydrates 21g7%
Fiber 5g21%
Sugar 3g3%
Protein 5g10%
Vitamin A 279IU6%
Vitamin C 11mg13%
Calcium 33mg3%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.
Dairy-Free, Dry Beans, Low Calorie, Quick, Spring, Summer

Garbanzo and Tomato Summer Salad

This simple garbanzo salad is great for summer. It maximizes that summer produce season and stores well. Serve it with bread to make it more filling and delicious.

Print Recipe

Garbanzo and Tomato Summer Salad

Prep Time15 minutes
Cook Time45 minutes
Total Time1 hour
Course: Dinner
Cuisine: California, Vegan
Keyword: Dry Beans
Servings: 4 servings
Calories: 340kcal

Equipment

  • Pressure cooker

Ingredients

  • ½ lb garbanzo beans
  • Bean spices
  • 1.5 lb tomatoes chopped
  • 2 medium red onion diced
  • ½ bunch cilantro thick stems removed, chopped
  • 4 persian cucumbers large-diced
  • 2 tbsp olive oil
  • 2 limes zested and juiced
  • Salt and pepper

Instructions

Beans

  • Rinse then soak the garbanzos in 1% salinity water for at least 8 hours. Drain and add the beans to a pressure cooker. Cover with water by at least 1" or so. Add bean spices to the pot, in a spice bag if possible. Set timer for 7 minutes and cook on high pressure. Allow for pressure to release naturally for 25 minutes and then release remaining pressure.
    ½ lb garbanzo beans, Bean spices
  • Remove the beans and just enough water to cover the beans. Salt the water gently and mix well. Allow to cool some and then place in the fridge to cool until ready to assemble.

Assemble

  • Before serving, prepare other ingredients and then toss together.
    1.5 lb tomatoes, 2 medium red onion, ½ bunch cilantro, 4 persian cucumbers, 2 tbsp olive oil, 2 limes, Salt and pepper

Notes

Nutrition is based on 4 servings, but this could make 6 servings if served with bread

Nutrition

Calories: 340kcal | Carbohydrates: 52g | Protein: 14g | Fat: 11g | Saturated Fat: 1g | Sodium: 1189mg | Potassium: 1102mg | Fiber: 14g | Sugar: 14g | Vitamin A: 1599IU | Vitamin C: 41mg | Calcium: 111mg | Iron: 5mg
Dairy-Free, Dry Beans, Spring, Summer, Weekend Dinner

Ratatouille Cassoulet

Vegan and rich, this is a great spring/summer dish that doesn’t seem to be too hard to make. It goes great with a side of bread, couscous or other grain.

Print Recipe

Ratatouille Cassoulet

Prep Time30 minutes
Cook Time2 hours
Cooling15 minutes
Total Time2 hours 45 minutes
Course: Dinner
Cuisine: French, Vegan
Keyword: Joe Yonan
Servings: 6 servings
Calories: 216kcal

Ingredients

  • 2 tbsp olive oil
  • 1 large white onion chopped
  • 5 cloves garlic chopped
  • 3 tbsp za'atar
  • 1 tsp salt
  • ½ tsp freshly ground black pepper
  • 28 oz crushed tomatoes preferrably fire-roasted
  • 4 oz dry flageolet beans or cannellini or other small white bean
  • 8 oz eggplant thinly sliced
  • 8 oz zucchini thinly sliced
  • 8 oz yellow summer squash thinly sliced
  • 1 large red bell pepper tinly sliced
  • ½ cup panko bread crumbs or other style

Instructions

  • Pre-soak the beans without salt for at least 8 hours, if not more like 12 hours. As you start to prepare the above ingredients, put the beans in a pot with water (soaking water is fine) and bring to a gentle boil for 10 minutes and then turn off the heat and keep covered.
  • Preheat the oven to 350ºF.
  • Pour 2 tbsp of the olive oil into a large, deep ovenproof skillet or flameproof casserole (with a lid) over medium heat. Add the onion and garlic and cook until tender, about 8 minutes.
  • Add the za'atar, ½ tsp of the salt and ¼ tsp of the pepper and cook for both 30 seconds, until fragrant. Pour in the tomatoes and beans and stir to incorporate. Increase the heat to medium-high and bring to a boil. Then turn off the heat.
  • Starting at the outer edge of the skillet, arrange alternating slices of the eggplant, zucchini and summer squash in concentric circles on top of the tomato-bean mixture, tightly overlapping them. The idea is to lay each piece flat and then overlap the next piece by about half on top of it, continuing until the middle. Arrange the bell pepper on top.
  • Drizzle the vegetables with the remaining 1 tbsp oil and sprinkle with the remaining salt and pepper.
  • Cover and bake the skillet for 1 hour. It will look soupy and the beans won't be quite tender. Uncover and sprinkle with the bread crumbs and return to the oven, uncovered. Bake for another hour until the bread crumbs are browned, the liquid is thickly bubbling around the edges and the beans on the bottom layer are very tender.
  • Let cool for at least 15 minutes before serving.

Notes

Nutrition based on six servings; likely is more like 3-4 servings

Nutrition

Calories: 216kcal | Carbohydrates: 35g | Protein: 9g | Fat: 6g | Saturated Fat: 1g | Sodium: 610mg | Potassium: 1142mg | Fiber: 9g | Sugar: 12g | Vitamin A: 1377IU | Vitamin C: 65mg | Calcium: 165mg | Iron: 7mg
Nutrition Facts
Ratatouille Cassoulet
Amount Per Serving
Calories 216 Calories from Fat 54
% Daily Value*
Fat 6g9%
Saturated Fat 1g6%
Sodium 610mg27%
Potassium 1142mg33%
Carbohydrates 35g12%
Fiber 9g38%
Sugar 12g13%
Protein 9g18%
Vitamin A 1377IU28%
Vitamin C 65mg79%
Calcium 165mg17%
Iron 7mg39%
* Percent Daily Values are based on a 2000 calorie diet.
Dairy-Free, Lunch, Quick, Salad, Summer, Weeknight Dinner

Spinach-Strawberry Salad

This recipe was found and modified out of necessity. I was supposed to use spinach in this cranberry bean and barley soup, but I forgot to include it. The next day, I made this salad to accompany dinner and it was delicious.

Print Recipe

Spinach-Strawberry Salad

Prep Time15 minutes
Course: Salad
Cuisine: California
Keyword: Vegan
Servings: 4 servings
Calories: 500kcal

Ingredients

  • ½ cup raw walnuts chopped
  • ½ small red onion very thinly sliced
  • 10 oz fresh baby spinach
  • 2 pints strawberries tops removed and sliced
  • 7 oz vegan feta crumbled

Dressing

  • ¼ cup balsamic vinegar
  • 3 tbsp olive oil
  • 1½ tbsp poppy seeds
  • 1½ tbsp agave
  • ½ tsp Dijon mustard
  • ½ tsp salt
  • black pepper

Instructions

  • Prep the dressing by combining all ingredients in a large bowl and whisking well. Set aside half if you're making just two servings at a time.
  • When ready to eat the salad, prep the other ingredients as described above.

Notes

4 servings

Nutrition

Calories: 500kcal | Carbohydrates: 39g | Protein: 7g | Fat: 37g | Saturated Fat: 15g | Sodium: 695mg | Potassium: 885mg | Fiber: 8g | Sugar: 21g | Vitamin A: 6678IU | Vitamin C: 160mg | Calcium: 179mg | Iron: 4mg
Nutrition Facts
Spinach-Strawberry Salad
Amount Per Serving
Calories 500 Calories from Fat 333
% Daily Value*
Fat 37g57%
Saturated Fat 15g94%
Sodium 695mg30%
Potassium 885mg25%
Carbohydrates 39g13%
Fiber 8g33%
Sugar 21g23%
Protein 7g14%
Vitamin A 6678IU134%
Vitamin C 160mg194%
Calcium 179mg18%
Iron 4mg22%
* Percent Daily Values are based on a 2000 calorie diet.

Dairy-Free, Weeknight Dinner

Tantanmen with Tofu

This noodle dish is said to be a Japanese version of Chinese dan dan noodles.

Print Recipe

Tantanmen with Tofu

Prep Time15 minutes
Cook Time30 minutes
Total Time45 minutes
Course: Dinner
Cuisine: Japanese
Keyword: Inspired by New York Times
Servings: 4 servings
Calories: 848kcal

Ingredients

  • 12 oz ramen noodles dried, or 20 oz fresh
  • 4 tbsp neutral oil
  • 10 oz firm tofu drained and sliced ¼" thick
  • 8 oz shiitake mushrooms trimmed and thinly sliced
  • 4 cups vegetable broth
  • ½ oz dried kombu about 30 sq. inches, optional
  • 2 cups soy or oat milk at room temperature
  • ¼ cup Tahini
  • ¼ cup soy sauce
  • 1 tbsp sesame oil
  • 2 tbsp rice vinegar
  • 1 tbsp sugar
  • 2 tbsp chile oil plus more for serving
  • 1 cup frozen corn defrosted and drained, if needed
  • 4 scallions finely chopped
  • 1 tbsp roasted sesame seeds

Instructions

  • Bring a pot of salted water to a boil over high heat. [See serving notes if you're making two portions.] Add noodles and cook until al dente, according to package instructions. Drain and run under cold water until the noodles are completely cold. (This stops the noodles from cooking further.) Set aside to drain.
  • Heat a large skillet over medium-high. When hot, add 1 tbsp neutral oil and arrange the tofu slices in a single layer. Generously season the tofu with about ½ tsp salt and some freshly ground pepper. Reduce heat to medium, and cook tofu for 3 to 4 minutes until golden. Flip the tofu, and cook until golden on the other side, about 2 to 3 minutes. (Depending on the size of your skillet, you may need to cook your tofu in two batches.) Remove from the pan, set aside on a plate.
  • To the same pan, add 1 tbsp olive oil and the mushrooms. Season with salt and pepper. Pan-fry until mushrooms are tender and slightly golden, about 6 minutes.
  • Pour the vegetable stock into a large pot and add the kombu, if using.
  • Bring to a gentle simmer and cook over medium heat, about 7 minutes. Remove kombu and turn off heat. Allow to sit for 2 minutes, then slowly and gradually whisk in milk so it doesn't curdle. Once the milk has been added, heat broth over medium until it simmers.
  • In a medium bowl, combine the sesame paste, soy sauce, sesame oil, rice vinegar, sugar and chile oil. Mix well. Divide mixture across two deep noodle bowls. [See notes about serving size.]
  • Pour the hot broth over the base in the bowls, dividing it evenly among the bowls. [See notes on serving size.] Whisk to combine the base with the broth. Divide the noodles across the bowls, and top each bowl with a few slices of tofu, mushrooms, corn, scallions, sesame seeds and an extra drop of chile oil.

Notes

To serve this two servings at a time, cook only half of the noodles and then proceed through all steps as normal until you get to the serving steps (including adding the tahini/soy mix to the bowls). Divide ingredients at the point, with half being served right away and half being stored. Store the broth, tahini/soy mix and toppings separately. (Tofu, mushrooms, corn and scallions can be saved together if just for 18-24 hours until the next lunch/dinner.)

Nutrition

Calories: 848kcal | Carbohydrates: 93g | Protein: 25g | Fat: 45g | Saturated Fat: 10g | Trans Fat: 1g | Sodium: 3564mg | Potassium: 651mg | Fiber: 7g | Sugar: 18g | Vitamin A: 892IU | Vitamin C: 6mg | Calcium: 347mg | Iron: 7mg
Nutrition Facts
Tantanmen with Tofu
Amount Per Serving
Calories 848 Calories from Fat 405
% Daily Value*
Fat 45g69%
Saturated Fat 10g63%
Trans Fat 1g
Sodium 3564mg155%
Potassium 651mg19%
Carbohydrates 93g31%
Fiber 7g29%
Sugar 18g20%
Protein 25g50%
Vitamin A 892IU18%
Vitamin C 6mg7%
Calcium 347mg35%
Iron 7mg39%
* Percent Daily Values are based on a 2000 calorie diet.
Dairy-Free, Dry Beans, Fall, Quick, Spring, Summer, Weeknight Dinner, Winter

Quick Lentil and Tomato Pasta

I “invented” this one night when I wanted to make a quick meal but didn’t have much fresh food in the house. It’s simply but ultimately tasty, filling and nutritious. If you have a vegetable or salad side for the greens, it really would fill it out even better.

Print Recipe

Quick Lentil and Tomato Pasta

Prep Time10 minutes
Cook Time20 minutes
Total Time30 minutes
Course: Dinner
Cuisine: American
Keyword: Lentils, Quick
Servings: 4 servings
Calories: 499kcal

Ingredients

  • 200 g black lentils or green lentils
  • ½ lb dry pasta farfalle, spiral or other small pasta preferred
  • 15 oz canned crushed tomatoes or other unsalted, unseasoned tomato sauce
  • 1 tbsp olive oil
  • 2 tsp oregano
  • 2 cloves garlic or 1 tsp dry minced garlic, or ½ tsp garlic powder
  • 1 onion optional
  • ¼ tsp red pepper flakes
  • 2 oz Parmesan optional

Instructions

  • First, cook the lentils. Heat at least 1 liter water in the kettle (or over the stove) until boiling. Add to a medium sauce pot and add about 1 tsp salt per liter. Add lentils and bring to a boil. Reduce heat to low-medium-low, cover and cook for 10-20 minutes, depending on the lentil type. When done, drain lentils.
  • Heat an appropriately large pot of water over high heat (or use the kettle again to kickstart this) to cook the pasta. Cook according to package directions.
  • Prepare tomato sauce by heat oil in a skillet or Dutch oven and adding spices until they're fragrant. Then add crushed tomatoes and cook down some on a low heat. Add salt and pepper to taste.
  • When lentils are done, combine with the tomato sauce. When pasta is done, combine with the whole thing. Serve with freshly grated Parmesan on top and a side vegetable or salad, if available.

Nutrition

Calories: 499kcal | Carbohydrates: 79g | Protein: 27g | Fat: 9g | Saturated Fat: 3g | Cholesterol: 10mg | Sodium: 378mg | Potassium: 512mg | Fiber: 15g | Sugar: 8g | Vitamin A: 397IU | Vitamin C: 14mg | Calcium: 271mg | Iron: 7mg
Nutrition Facts
Quick Lentil and Tomato Pasta
Amount Per Serving
Calories 499 Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 3g19%
Cholesterol 10mg3%
Sodium 378mg16%
Potassium 512mg15%
Carbohydrates 79g26%
Fiber 15g63%
Sugar 8g9%
Protein 27g54%
Vitamin A 397IU8%
Vitamin C 14mg17%
Calcium 271mg27%
Iron 7mg39%
* Percent Daily Values are based on a 2000 calorie diet.