creamy tomato soup

A comforting creamy tomato soup. Eat with a sandwich or bread for satisfying meal

4 servings | 20 minutes

 

Ingredients

  • 2 16oz cans - Diced Tomatoes

  • 1 16z can - Coconut Milk

  • 1/2 - Onion

  • 3 - Garlic Cloves

  • 1 tbsp Olive Oil

  • Italian Seasoning

  • Salt and Pepper

Equipment needed:

  • Hand blender or very powerful blende

Directions

  1. Dice onions and garlic and cook on stovetop with seasoning until brown

  2. Mix in coconut milk and diced tomatoes

  3. Hand blend mixture until very creamy. (No chunks of tomatoes or onions should be there)

  4. Add olive oil and let it boil

  5. Salt and Black pepper to taste

 

vegan "butter chicken"

Vegan version of the creamy Indian butter chicken

4-5 servings | 45 minutes

 

Ingredients

  • 1 Tbsp - coconut oil

  • 1 can - coconut milk

  • ½ cup - cashews (soaked for at least 8 hrs)

  • ½ onion, chopped to small pieces

  • 1 package of extra firm tofu

  • 4 garlic cloves

  • 1 tbsp of tomatoe paste

  • Fresh Ginger ground up

  • Other Spices: Garam Masala, Turmeric, Cardamom, Chile powder, Paprika, Cinnamon, Cayenne

Equipment needed:

  • Blender

  • Oven

Directions

  1. Prework - Soak cashews in cold water for 8 hrs or Boil water and soak cashews for 4 hours

  2. Bake Tofu

  3. Heat onions in large pan with oil and medium high until brown

  4. Crush/Chop garlic cloves and place in large pan with fresh ginger and cook until brown

  5. Blend soaked cashews with a bit of water (¼ cup)

  6. Place cashew mix with coconut milk, tomato paste and all spices in pan.

  7. Cook for 20 mins and place baked tofu

  8. Cook for another 10 mins

 

basil pesto

a simple pesto recipe that can use pine nuts or walnuts!

16 servings | 10-20 minutes

 

Ingredients

  • 2 cups - packed fresh basil

  • 3 Tbsp - pine nuts or walnuts

  • 3 cloves - garlic

  • 2 Tbsp - lemon juice

  • 3-4 Tbsp - nutritional yeast (optional)

  • 1/4 tsp - salt

  • 2-3 Tbsp - extra virgin olive oil

  • 1-3 Tbsp - water, or more as needed

Equipment needed:

  • Cutting board and knife

  • Blender or food processor

Directions

  1. Combine all ingredients and blend!

  2. Add more water to thin out, or add other ingredients to adjust taste.

  3. Drizzle over pasta, pizza, or use as a sandwich spread!

  4. Keeps 4-5 days in the fridge in a sealed container, or you can freeze it!

 

hearty chickpea salad

this super fast hearty salad makes a great lunch, or a nice light dinner!

2 servings | 10-20 minutes

 

Ingredients

  • 1 16oz can - chickpeas

  • 1-2 Tbsp - spices (some combination of curry powder, garlic powder, etc.)

  • 1 Tbsp - balsamic vinegar

  • 4-5 large leaves - kale

  • 1 Tbsp - lemon juice

  • 1-2 cups - arugula

  • 1-2 medium - carrots

  • 1 cup - strawberries

  • other random veggies you have on hand!

  • salt, pepper, and olive oil to taste

Equipment needed:

  • cutting board + knife

  • medium sauce pan

Directions

  1. Drain and rinse the chickpeas (see our tips for rinsing canned beans), then toss into the sauce pan with the spices and balsamic vinegar and warm for 5-10 minutes. If you’re in a rush, you can skip this step and just use unseasoned chickpeas.

  2. While the chickpeas are warming and getting some nice flavors, chop the kale into 1/4” or thinner slices, removing the inner stems.

  3. Pour the lemon juice directly on the kale and scrunch it to wilt the kale and help the juices soak in.

  4. Chop the remaining veggies (strawberries, carrots, etc.)

  5. Toss everything into a large bowl and drizzle some olive oil on top, adding your preferred amount of salt and pepper as well. Enjoy!

Here are a few other variations:

Variation with lettuce, tomatoes, and avocado.

Variation with lettuce, crumbled veggie burger, walnuts, pecans, and peppers.

 

thai peanut sauce noodles

This simple dish combines standard pantry items with a little flair to make a super quick and hearty meal!

4 servings | 30 minutes

 

Ingredients

For the tofu, veggies, and noodles:

  • 1 package (~14oz) - firm or extra firm tofu

    • See baked tofu recipe for additional spices needed

  • 1 Tbsp - coconut oil (or other med-heat vegetable oil)

  • Many types of veggies!

    • fresh or frozen: carrots, broccoli, peas, beans

    • fresh: cabbage, mushrooms, bell peppers

  • Spices: garlic powder, soy sauce

  • 2 packages - wide flat rice noodles (or similar)

  • (optional) crushed peanuts for garnish

  • (optional) lemon slices for garnish

For the peanut sauce:

  • 1/2 cup - smooth peanut butter (we recommend the type that’s just peanuts + salt, without added sugar or palm oil)

  • 2 Tbsp - soy sauce (or more to add saltiness)

  • 1/2 tsp - sriracha sauce (or more to add more kick)

  • 2 Tbsp - lemon juice (or squeeze half a lemon)

  • 1 Tbsp - maple syrup

  • 1/2 to 1 cup - warm water

Equipment needed:

  • Cutting board + knife

  • Large frying pan OR a wok

  • Medium sauce pan

Directions

  1. Get the baked tofu started, using the baked tofu prep step

  2. Once the tofu is in the oven, start heating some water for the rice noodles

  3. In a sauce pan or medium bowl, mix together the peanut sauce ingredients, then set aside

    • We recommend heating the mixture on the stove to help the peanut butter mix in

    • Otherwise, use hot water to help with the mixing

  4. Chop the veggies (we prefer thin strips or small pieces for faster cooking)

  5. Heat the coconut oil in a large wok or frying pan, then add the chopped veggies, plus garlic powder

  6. Cook with a lid on for 10-15 min, just enough to steam the veggies

  7. Meanwhile, once the water has boiled, cook the rice noodles for 4 minutes, then drain & set aside

  8. Once the veggies, tofu, and noodles are cooked, combine them all in the large wok or frying pan

  9. Re-heat the peanut sauce mixture or add a bit of hot water to make it thinner (it will thicken as it cools)

  10. Pour the peanut sauce over the veggies, tofu, and noodles and mix together

    • If needed, add some hot water and/or soy sauce to adjust the consistency (thin it out) and taste (saltiness)

  11. Serve in bowls with crushed peanuts and lemon wedges as a garnish!

 

baked tofu

this quick tofu recipe is the base of many of our recipes

2-4 servings | 25 minutes

 

Ingredients

  • 1 package (14oz) - firm or extra firm tofu

  • 1-2 Tbsp - olive oil

  • 1-2 Tbsp - miscellaneous spices (some combo of garlic powder, turmeric, garam masala, paprika, curry powder, etc.)

Equipment needed:

  • Cutting board + knife

  • Medium to large bowl

  • Baking sheet + compostable parchment paper

Directions

  1. Preheat oven to 425 F

  2. Slit edge of tofu packaging and drain liquid

  3. (optional) Press tofu between two plates for 5 min to drain more, or squeeze with a towel to absorb liquid

  4. Cube tofu (recommend slicing 3 vertical layers from the side first, then cutting from the top to make pieces smaller)

  5. Toss tofu in a medium or large bowl with olive oil and spices and spread on baking sheet

  6. Bake for 10 min, then flip and continue to bake until golden brown (about 10 more minutes)

 

vegan nutrition tips

some nutrition-related info that we’ve learned along the way!

protein, iron, calcium, omega-3 fats, and other vitamins

Quick note: These are general tips that we’ve learned throughout our journey of plant-based eating. Your journey or needs may be different, so we’ve tried to include as many resources in the final section that might have more specific information related to what you need!

 

Protein

  • If you’re a mildly to moderately active adult, aim to get around 1g of protein per kg of body weight (ex. 150lb = 68g protein)

  • If you’re doing more intense exercise, including weight lifting, or are pregnant or breastfeeding, your protein needs may be different (see references below)

  • Target 3 servings of legumes per day, examples:

    • 1/2 cup cooked beans, lentils, or chickpeas

    • 1/2 cup tofu or tempeh

    • 3oz fake veggie meat

    • 1 cup so milk or pea milk

    • 1/4 cup peanuts

    • 2 Tbsp peanut butter

Iron

  • Plant-based foods have plenty of iron, and you can boost your body’s uptake of iron using a few simple strategies!

  • Focus on lower-calcium foods for your iron sources, such as:

    • any type of beans / lentils

    • whole grains

    • leafy veggies (see note below on spinach + chard)

  • When eating iron-rich foods, add in some Vitamin C rich foods to help with absorption, such as:

    • citrus fruits / juices

    • mango

    • pineapples

    • strawberries

    • peppers

    • tomatoes

  • Oxalates are substances that bind to the iron, so your body cannot absorb it as well. Vitamin C helps reduce this effect, but some plants like spinach and chard still have high amounts of oxalates. It is best to cook these greens when you eat them, to further break down the oxalates.

Calcium

  • Over 40% of all US adults (including non-vegetarians/vegans) are calcium deficient

  • Adults typically need around 1000mg of calcium per day

  • Aim to get a total of 3 cups of the following per day:

    • COOKED (if raw, double amount) cabbage, turnip greens, collards, mustard greens, bok choy, kale, broccoli

    • tofu w/ calcium sulfate as only other ingredient

    • plant milks / juices with fortified calcium

  • PLUS, aim to get a few servings of:

    • beans

    • almonds / almond butter

    • sweet potatoes

    • navel oranges

    • corn tortillas

Vitamin B12

  • B12 is essential for many reasons, but especially for nerve function

  • This is the MOST IMPORTANT VITAMIN for vegans to pay attention to, because you cannot get B12 from a plant-based diet and therefore need to supplement OR from fortified foods like cereal, plant-based milks, or nutritional yeast (see vegan.com reference below for more info on how much to supplement)

Vitamin D

  • This is another example of where 40% of US adults are deficient

  • Although you can get 100% of your daily value of vitamin D from 10-20 minutes of strong sun exposure on more than just your hands and face, that’s pretty uncommon for most people.

  • Vitamin D is also harder for people with more melanin to produce, putting them at higher risk for deficiency - couple that with winter and you can see why taking a supplement might be a good idea for many people (see vegan.com reference for more info on that)

Vitamin A

  • This vitamin is important for vision, healthy cell growth, reproduction, and immunity

  • You can get sufficient amounts of vitamin A from eating:

    • dark leafy greens

    • deep orange veggies (carrots, sweet potatoes, pumpkin, winter squash)

  • Oils, avocados, and tahini also help with vitamin A uptake

Iodine

  • Iodine is really important for your thyroid, and the US added iodine to table salt back in the day to ensure people get enough (it’s really only naturally found in seaweed/algae, which many Americans don’t consume regularly)

  • Most people who eat food made with iodized salt get sufficient iodine. If you tend to cook with sea salt, remember to either mix in a little iodized table salt as well, or purchase iodized sea salt.

Omega-3 Fats

  • Try to get enough omega-3’s every day! There’s still a lot of research going on around these fatty acids, but the general conclusion is that they’re definitely not bad for you. See the vegan.com reference below for more info.

  • You can get sufficient amounts of ALA (a type of fatty acid) from

    • 1 Tbsp ground flaxseed

    • 1 1/2 tsp chia seeds

    • 1/2 Tbsp hemp seeds

    • 1 Tbsp walnut or canola oil

    • 1/2 Tbsp chopped walnuts

  • Unfortunately, DHA/EPA fats (from fish oil) are not easily available in vegan form, so the best source is a vegan supplement that extracts the oils from algae, which is where fish get them from in the first place! (see vegan.com reference for DHA/EPA supplement info)

References

  1. Vegan.com - a basic primer on plant-based diets, with lots of helpful nutritional info

  2. No Meat Athlete (nomeatathlete.com) - lots of really helpful info for people trying to do sports and be vegan.

  3. Plant Based Juniors, PBJ (plantbasedjuniors.com) - This blog is written by dietitians and is a great resource for new parents, and they also have some info for pregnant people

  4. Delish Knowledge (delishknowledge.com) - written by one of the PBJ authors, this focuses more on general plant-based recipes

  5. Cookie + Kate (cookieandkate.com) - vegetarian and whole foods blog, with a lot of good vegan recipes

 

miso-tahini buddha bowl

this is a great quick lunch or dinner recipe with lots of substitution options!

Serves 4 | 20-30 min

 

Ingredients

  • 2 large - sweet potatoes

  • 1-2 tsp - salt and pepper (to taste)

  • 1-2 Tbsp - olive oil (to taste)

  • 1 and 1/3 cup - couscous (the large kind is the most fun!)

  • 1 Tbsp - coconut oil or canola oil (or your high-temp oil of choice - don’t use olive oil)

  • 2 cups - water

  • 2 to 4 cups - arugula (or other salad greens), depending on your ratio preferences

  • 1/4 cup - pine nuts and/or walnuts

  • 4 servings - miso tahini dressing

    • 1/4 cup - tahini

    • 1 Tbsp - miso paste

    • 1-2 Tbsp - maple syrup

    • 1-2 medium - lemons

    • 1 Tbsp - tamari or soy sauce

    • 1/4 cup - water

Some fun substitutes/additions:

  • 1 or 2 cans (16oz) - chickpeas instead of sweet potatoes

  • 1 cup - quinoa, plus 2 cups veggie broth instead of couscous

  • 2 Tbsp - sesame seeds instead of pine nuts or walnuts

  • Any other fun veggies (zucchini, carrots, potatoes, collards, kale, etc.)

Equipment needed:

  • Cutting board + knife

  • Baking sheet + compostable parchment paper

  • Medium or large bowl

  • Medium sauce pan

  • Small frying pan or toaster oven

Directions

  1. Preheat the oven to 375F and prep baking sheet with compostable parchment paper.

  2. Wash the sweet potatoes and chop into small pieces (1/4” x 1/4” x 1” works well for me)

  3. Toss sweet potatoes in a bowl with olive oil, salt, and pepper. Feel free to adjust these ratios as you see fit! I like my potatoes salty, but others prefer more oil or other spice flavors like basil or rosemary.

  4. Spread sweet potatoes on the baking sheet and roast for 25 minutes. Energy-saving tip: don’t wait for the oven to reach temperature, just toss the tray right in! Temperature is less critical for roasting veggies in this recipe.

  5. Pour the high-temp oil and couscous into a sauce pan on medium heat and brown for 3-4 minutes, constantly stirring the couscous so it doesn’t burn.

  6. Add water to couscous and boil for 15 minutes, then drain and set aside. Pro tip: If you have a hot water kettle, pre-boil the water then pour it in! This saves a LOT of time.

  7. Roast nuts for 2-3 minutes in a small frying pan or in your toaster oven, then chop!

  8. Make the miso-tahini dressing (tldr: combine all ingredients with a whisk, or use a blender)

  9. Combine all ingredients on top of a bed of arugula or other leafy green, and enjoy!!

Here are a few other variations:

Variation with lentils and zucchini.

Variation with quinoa, tempeh, and broccoli.

Variation with quinoa, broccolini, zucchini, and avocado.

Variation with quinoa and avocado.

 

tofu scramble

our fastest homemade meal!

Serves 2-3 | 10-20 min

 

Ingredients

  • 1 container (14oz) - silken or firm tofu

  • 1/2 cup - nondairy milk

  • 2 cups - chopped kale

  • 1 cup - chopped tomatoes

  • 1/3 cup - frozen peas (optional)

  • 1 Tbsp - high heat oil (not olive oil)

  • 1 Tbsp - garlic powder

  • 1 Tbsp - curry powder

  • 1 tsp - salt

  • 1 tsp - coriander

  • 1 tsp - paprika

  • 1 tsp - basil

Equipment needed:

  • Cutting board + knife

  • Large frying pan OR cast iron skillet

Directions

  1. Drain tofu and cut into 1/2”-1” cubes, then smush using side of knife (likely not necessary for silken tofu), set aside

  2. Wash and chop kale (remove stems) and tomatoes, and set aside

  3. In the large frying pan or cast iron skillet, start heating the oil over medium heat, and add in the garlic powder and curry powder. Let simmer for 1-2 min.

  4. Add in the tofu, non-dairy milk, and remaining spices + salt, stir continuously and cook for another 2-3 minutes.

  5. Add in the tomatoes, kale, and peas (optional)

  6. Continue to let everything simmer for another 5 minutes until the juices start to show, then enjoy with some toast, in a breakfast burrito, or any way you’d eat eggs!!!

 

miso-tahini dressing

A quick and easy dressing that packs in the protein and flavor!

4 servings | 5 minutes

 

Ingredients

  • 1/4 cup - tahini

  • 1 Tbsp - miso paste

  • 1-2 Tbsp - maple syrup

  • 1-2 lemons - the juice

  • 1 Tbsp - tamari or soy sauce

  • 1/4 cup - water

Equipment needed:

  • Mixing bowl + whisk, OR a blender

Directions

  1. Combine all ingredients and whisk together or blend!

  2. Add more water, maple syrup, or lemon juice to adjust flavor as you like.

  3. Drizzle over salads or bowls!

  4. Keeps 3-4 days in the fridge in a sealed container.