Steam-frying is a great way to cook vegetables until they’re crisp-tender. Fresh ginger and garlic add zest, while toasted sesame oil provides a bit of smokiness to this side dish, which is topped with crunchy toasted almonds.
MAKES 4 SERVINGS
Per serving
206 calories
8 g protein
14 g fat (1 g sat)
14 g carbs
138 mg sodium
116 mg calcium
7 g fiber
⅔ cup sliced almonds
8 ounces fresh green beans, cut in half, or 1 package (10 ounces) frozen cut green beans
8 ounces fresh yellow wax beans, cut in half, or 1 package (10 ounces) frozen cut yellow wax beans
½ cup low-sodium vegetable broth or water
1½ tablespoons minced garlic
1½ tablespoons peeled and grated fresh ginger
½ teaspoon crushed red pepper flakes
½ teaspoon freshly ground black pepper
¼ cup chopped fresh parsley , lightly packed
1 tablespoon reduced-sodium tamari
1 tablespoon toasted sesame oil
Put the almonds in a large cast-iron or nonstick skillet and cook over medium heat, stirring occasionally, until the almonds are lightly toasted and fragrant, 3 to 5 minutes. Transfer to a small plate.
Put the green beans, yellow wax beans, broth, garlic, ginger, red pepper flakes, and pepper in the skillet and cook over medium heat, stirring occasionally, until the green beans and yellow wax beans are crisp-tender, 6 to 8 minutes. Add the parsley, tamari, and oil and stir until evenly distributed. Remove from the heat. Sprinkle the almonds over the top. Serve hot.
Note: Analysis doesn’t include sea salt or freshly ground black pepper.
Shredded Vegetable and Kale Pancakes with beet and kale
shredded vegetable and kale PANCAKES
Expand your potato-pancake repertoire by replacing the spuds with other root vegetables. These crisp pancakes are made with shredded beets, carrots, and turnips, along with some chopped kale, chives, and fresh herbs for added flavor and visual appeal. Serve them plain or topped with nondairy yogurt, vegan sour cream, or applesauce.
MAKES 12 PANCAKES
Per pancake
65 calories
2 g protein
2 g fat (0.2 g sat)
9 g carbs
217 mg sodium
28 mg calcium
2 g fiber
¾ cup steel-cut oats
1 large (8 ounces)
turnip , peeled and shredded
1 large (8 ounces) gold or red beet , peeled and shredded
2 large carrots , peeled and shredded
1 cup stemmed and coarsely chopped kale , lightly packed
¼ cup chopped fresh parsley , lightly packed
2 tablespoons finely chopped chives
2 tablespoons chopped fresh dill, or 2 teaspoons dried dill weed
2 tablespoons nutritional yeast flakes
1 teaspoon garlic powder
1 teaspoon sea salt
½ teaspoon freshly ground black pepper
1½ tablespoons canola or other oil
Put the oats in a blender and process into a fine flour, about 30 seconds. Set aside.
Put a colander in the sink. Put the turnip, beet, and carrots in the colander and squeeze with your hands to remove excess moisture. Transfer to a large bowl. Add the kale, parsley, chives, dill, nutritional yeast, garlic powder, salt, and pepper and stir to combine. Add the reserved oat flour and stir until evenly distributed.
Cook the pancakes in three batches. Put ½ tablespoon of the oil in a large cast-iron or nonstick skillet and heat over medium-high heat. When the skillet is hot, portion the vegetable mixture into it, using ¼ cup for each pancake. Slightly flatten each pancake with a spatula.
Cook until the pancakes are golden brown and crispy on the bottom, 3 to 5 minutes. Flip with a spatula and cook until the other side is brown and crispy, 3 to 5 minutes longer. Repeat the process with the remaining oil and vegetable mixture. Serve immediately.
squash and cherry tomato medley WITH OLIVES
The flavors and textures of summer squash, zucchini, and cherry tomatoes complement each other beautifully. This colorful combination is further enhanced with the addition of salty olives and fresh herbs.
MAKES 4 SERVINGS
Per serving
94 calories
3 g protein
6 g fat (1 g sat)
9 g carbs
75 mg sodium
38 mg calcium
3 g fiber
2 yellow squashes , cut in half lengthwise and sliced into ½-inch-thick half-moons
2 zucchini , cut in half lengthwise and sliced into ½-inch-thick half-moons
1 tablespoon olive oil
3 cups cherry tomatoes
½ cup pitted green or black olives or a combination, cut in half
2 tablespoons minced garlic
⅓ cup chopped fresh basil , lightly packed
2 tablespoons chopped fresh marjoram or oregano , or 2 teaspoons dried
1½ tablespoons nutritional yeast flakes
Sea salt
Freshly ground black pepper
Put the yellow squashes, zucchini, and oil in a large cast-iron or nonstick skillet and cook over medium-high heat, stirring occasionally, for 5 minutes. Add the tomatoes, olives, and garlic and cook, stirring occasionally, until the yellow squashes and zucchini are crisp-tender and the tomatoes are just starting to soften and release their juices, about 3 minutes.
Add the basil, marjoram, and nutritional yeast and stir until evenly distributed. Season with salt and pepper to taste. Serve hot.
VARIATION
Replace the cherry tomatoes with 2 large heirloom tomatoes, cut into 2-inch chunks (about 3 cups).
Note: Analysis doesn’t include sea salt or freshly ground black pepper.
WHIPPED root vegetables
Move over mashed potatoes—this luscious, creamy purée of celery root, rutabaga, and turnips is poised to take your place! It’s especially welcome during the fall and winter holidays and is a great way to work these under-appreciated vegetables into meals.
MAKES 6 SERVINGS
Per serving
133 calories
4 g protein
5 g fat (1 g sat)
20 g carbs
171 mg sodium
145 mg calcium
5 g fiber
1 pound celeriac
(celery root), peeled and cut into 1-inch cubes
1 pound rutabaga , peeled and cut into 1-inch cubes
1 pound turnips , peeled and cut into 1-inch cubes
1 large leek
(white part only), cut in half lengthwise and thinly sliced
4 large cloves garlic , thinly sliced
1 cup plain nondairy milk
2 tablespoons vegan butter, or 2 tablespoons olive oil
Sea salt
Freshly ground black or white pepper
Put the celeriac, rutabaga, turnips, leek, and garlic in a large soup pot and cover with water. Cook over medium-high heat until the vegetables are tender, 20 to 25 minutes. Reserve 1½ cups of the cooking liquid. Drain the vegetables in a colander.
Transfer the vegetables to a food processor. Add the milk and butter and process for 1 minute. Scrape down the work bowl. Continue to process, adding a little of the reserved cooking liquid as needed, until the mixture forms a smooth and creamy purée. Season with salt and pepper to taste. Serve hot.
Note: Analysis doesn’t include sea salt or freshly ground black pepper.
mediterranean roasted vegetables WITH HERB-ALMOND AIOLI
This Mediterranean-inspired dish is made with eggplant, bell peppers, red onion, zucchini, and artichoke hearts, which are all coated with olive oil and seasonings and then oven roasted until fragrant and tender. While this colorful blend of vegetables tastes delicious on its own, the flavor is further enhanced with a topping of Herb-Almond Aioli.
MAKES 4 SERVINGS
Per serving
338 calories
2 g protein
25 g fat (3 g sat)
29 g carbs
391 mg sodium
142 mg calcium
8 g fiber
1 eggplant
(1 to 1¼ pounds) , cut into 1-inch cubes
1 orange or yellow bell pepper , cut into 1-inch pieces
1 red bell pepper , cut into 1-inch pieces
1 large red onion , cut into ½-inch-thick half-moons
1 large zucchini or yellow squash , cut in half lengthwise and sliced into ½-inch-thick half-moons
2 tablespoons minced garlic
2 tablespoons olive oil
1½ teaspoons dried rosemary
1 teaspoon dried basil
1 teaspoon dried oregano or marjoram
Sea salt
Freshly ground black pepper
1 can (14 ounces) artichoke hearts, cut in half, or 1½ cups frozen artichoke heart pieces, thawed
⅓ cup chopped fresh parsley , lightly packed
1 cup Herb-Almond Aioli (
page 52
Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper or a silicone baking mat.
Put the eggplant, orange bell pepper, red bell pepper, onion, zucchini, garlic, oil, rosemary, basil, and oregano in a large bowl and stir until the vegetables are evenly coated. Transfer to the lined baking sheet and spread into a single layer. Sprinkle with salt and pepper as desired. Bake for 25 minutes.
Remove from the oven. Stir, then spread into a single layer again. Scatter the artichoke hearts over the top. Bake for 10 to 15 minutes longer, or until the vegetables are tender and lightly browned around the edges. Sprinkle the parsley over the top. Top each serving with a dollop of the Herb-Almond Aioli. Serve hot.
Note: Analysis doesn’t include sea salt or freshly ground black pepper.
Mediterranean Roasted Vegetables and Herb-Almond Aioli with bell pepper and zucchini
maple-glazed SQUASH
Winter squashes abound during the colder months of the year. To make the most of this bounty, give this simple, quick recipe a try. It features tender cubes of winter squash covered in a spiced glaze made with maple syrup and coconut oil.
MAKES 6 SERVINGS
Per serving
106 calories
1 g protein
5 g fat (2 g sat)
22 g carbs
9 mg sodium
43 mg calcium
2 g fiber
1 large (about 3 pounds)
winter squash
(such as buttercup, butternut, kabocha, or red kuri) , peeled, seeded, and cut into 1-inch cubes
1½ cups water
1½ tablespoons peeled and grated fresh ginger
3 tablespoons maple syrup
1 tablespoon coconut oil , melted
1 teaspoon ground cinnamon
Sea salt
Put the squash, water, and ginger in a large cast-iron or nonstick skillet. Cover and cook over medium heat until the squash is tender, 15 to 20 minutes. Remove the lid. Add the maple syrup, oil, and cinnamon and cook, stirring occasionally, until the cooking liquid thickens to a glaze. Remove from the heat. Season with salt to taste. Serve hot.
MAPLE MASHED SQUASH
Use a potato masher to mash the cooked squash as desired. For an ultracreamy mash, process the mixture in a food processor or use an electric mixer.
Note: Analysis doesn’t include sea salt.
SPICY
sweet potato fries
Oven-baked fries use just a fraction of the fat as their deep-fried counterparts, which means you can still get your French-fry fix but with less guilt. For a first-rate batch of oven-baked fries, coat sweet potato strips generously with a blend of spices, then bake them until crisp and tender. Chipotle-Almond Mayo ( page 52 ) is an excellent dipping sauce for these spicy fries.
MAKES 4 SERVINGS
Per serving
200 calories
4 g protein
6 g fat (1 g sat)
35 g carbs
566 mg sodium
56 mg calcium
6 g fiber
5 cups (2 large)
sweet potatoes , scrubbed well and cut into 3 x ½-inch French fries
1½ tablespoons olive oil
1½ tablespoons nutritional yeast flakes
2 teaspoons chili powder
1 teaspoon ground cumin
1 teaspoon garlic powder
¾ teaspoon sea salt
½ teaspoon freshly ground black pepper
½ teaspoon cayenne or chipotle chile powder
Preheat the oven to 425 degrees F. Line a baking sheet with parchment paper or a silicone baking mat.
Put the sweet potatoes, oil, nutritional yeast, chili powder, cumin, garlic powder, salt, pepper, and cayenne in a large bowl and stir until the sweet potatoes are evenly coated. Transfer to the lined baking sheet and spread into a single layer. Bake for 20 minutes.
Remove from the oven. Stir, then spread out the sweet potatoes to form a single layer again. Bake for 15 to 20 minutes longer, or until crisp and lightly browned around the edges. Serve hot.
CURRIED SWEET POTATO FRIES
Replace the chili powder and cayenne with 1½ tablespoons curry powder.
ROASTED
brussels sprouts
Halved Brussels sprouts are tossed with toasted sesame oil, balsamic vinegar, tamari, and seasonings and then oven-roasted until the edges turn golden brown and crispy. Their smoky, salty, tangy flavor will turn Brussels sprouts haters into lovers!
MAKES 4 SERVINGS
Per serving
84 calories
5 g protein
4 g fat (1 g sat)
10 g carbs
148 mg sodium
43 mg calcium