Vegetarian Cookbook

The Ultimate Plant Based Cookbook

Sofia West

Table of Contents

1. Introduction

2. What is a Plant-based Diet?

3. Benefits of a Plant-based Diet

4. What to Eat and What to Avoid

5. Shopping List

6. Amazing Almond & Banana Granola

7. Perfect Polenta with a Dose of Cranberries & Pears

8. Tempeh Bacon Smoked to Perfection

9. Delicious Quiche made with Cauliflower & Chickpea

10. Tasty Oatmeal and Carrot Cake

11. Onion & Mushroom Tart with a Nice Brown Rice Crust

12. Perfect Breakfast Shake

13. Go-green Smoothie

14. Tasty Oatmeal Muffins

15. Omlette with Chickpea Flour

16. A Toast to Remember

17. Tasty Panini

18. Amazing Blueberry Smoothie

19. Comfort Soup

20. Tangy Chickpea Soup with a Hint of Lemon

21. Quinoa Soup with a Dash of Kale

22. Tasty Salad with Lentil & Red Onion and a Dash of Roasted Cumin

23. Health is Wealth Salad: Dash of Chickpea and Tomato

24. The Mediterranean Delight with Fresh Vinaigrette

25. Vegetable broth sans sodium

26. Amazing Chickpea and Noodle Soup

27. Lentil Soup the Vegan Way

28. Beet and Kale Salad

29. Kale & Cauliflower Salad

30. Asian Delight with Crunchy Dressing

31. Broccoli Salad the Thai Way

32. Smashing Sweet Potato Burger with Quinoa

33. Famous Veg Caprese Bowl

34. Tempting Tempeh BLT

35. Vegan Mac n Cheese

36. Amazing Cavatappi with Pesto & Carrots

37. Thai-Style Eggplant

38. Peanut and Ginger Tofu Wrap

39. Amazing Rotini with a Dash of Pesto

40. Quick-fix Veggie Wrap

41. Cucumber and Chickpea Salad

42. Chickpea Lentil Stew in Moroccan Style

43. Delicious Mediterranean Pinwheels

44. Delicious Collar Wraps

45. Hummus without Oil

46. Tempting Quinoa Tabbouleh

47. Quick Peanut Butter Bars

48. Healthy Cauliflower Popcorn

49. Hummus Made with Sweet Potato

50. Crisp Balls Made with Peanut Butter

51. Healthy Protein Bars

52. Conclusion

Introduction

The purpose of this Vegetarian cookbook is to introduce everyone to plant based diet. By seeking to limit the consumption of packaged and processed food items, the book aims to promote a healthy lifestyle.

This Vegetarian cookbook is divided into several sections, which include Vegetarian breakfast recipes, Vegetarian soups and salads, Vegetarian snacks, and Vegetarian main meals. If you have just begun your plant-based diet and are still unsure about what and how to cook, this Vegetarian cookbook will be quite handy for you. The plant based recipes are easy to make and can be created using ingredients which are known to you. Of course, as it is a plant-based diet, every ingredient will come from plants.

In a vegan diet, you are proportionately choosing more items sourced from plants. Along with veggies and fruits, you are choosing different types of nuts, beans, grains, and legumes.

It has been proven that, with a plant-based diet, you are at less risk of health hazards. Many people who have complained about heart ailments or diabetes have found a new lease on life with a plant-based diet.

Remember that with a plant-based diet, you will have all the essential ingredients for a healthy life. You will not miss out on the carbs, proteins, and vitamins required for optimal health.

Check out the recipes in this Vegetarian book and improve your lifestyle. If you have been struggling with weight for a long time, a plant-based diet can be quite effective. Go through the recipes, which are easy to make and not at all time-consuming. Happy cooking and happy eating!

What is a Plant-based Diet?

In simple terms, a plant-based diet means consuming food that comes from plants. A plant-based diet does not include ingredients that come from animals, such as milk, meat, honey, or eggs. With a plant-based diet, it is now possible to meet your nutritional requirements with only natural and minimally processed items.

A plant-based diet includes fruits, vegetables, and tubers. A diet laden with veggies, fruits, tubers, and whole grains will help you diminish the harmful effects of many chronic diseases. For instance, did you know that a diet full of fresh fruits and veggies can lower blood pressure and control Type 2 diabetes?

You need not feel apprehensive about this change, because going for a plant-based diet does not necessarily mean that you will turn vegan. Neither do you have to give up on dairy or meat. It is rather an informed decision to primarily choose food items sourced from plants.

Plant-based diets like the Mediterranean diet have been proven to reduce the risk of certain cancers, metabolic disorders, and even heart disease. In older adults, a plant-based diet has also been effective in reducing the effects of depression and increasing physical and mental function.

Benefits of a Plant-based Diet

Here are a few benefits of a plant-based diet.

- A plant-based diet helps improve your gut health. Items sourced from plants are full of rich fiber, and this improves digestion. Fiber will add bulk to stool and regulate the entire digestive process.

- As plants are rich in minerals and vitamins, they are great energy boosters. You will find them full of phytonutrients, antioxidants, and healthy protein and fat. All these are good for both the body and the brain. Plant-sourced items are easier to digest, which helps the body by giving it some extra energy.

- Plant-based diets are known to reverse the effects of chronic diseases like cancer, heart disease, and diabetes. People who have shifted to a plant-based diet are at a lower risk for chronic diseases like heart disease, diabetes, and even Alzheimer’s.

- A plant-based diet can also help give you glowing skin and healthy nails. As the food items are full of minerals and vitamins, they are perfect for your skin.

- If you are trying to lose weight, it’s time to bring some change with a plant-based diet. These nutrient-dense food items can help you lose weight effectively, as you consume a fewer calories naturally by following a plant-based diet.

- Of course, if you are an animal lover, having a plant-based diet will be awesome. You are getting your nutrition from nature without harming any animals.

What to Eat and What to Avoid

These are the things you should be eating in a plant-based diet:

- Veggies: spinach, potatoes, kale, squash, cauliflower, and tomatoes

- Legumes: lentils, chickpeas, beans, peas, and peanuts

- Nut butters and nuts

- Whole grains like quinoa, brown rice, barley, and oats

- Tempeh or tofu

- Seeds

- Plant-based oils

- Herbs

- Spices

- Fruits

- Any kind of unsweetened beverage like sparkling water, coffee, and tea

These are the things you should avoid in a plant-based diet:

- Packaged food items like sugary cereals, chips, and cookies

- Fast food

- Sweetened beverages and desserts

- Processed meat like sausage and bacon

- Refined grains like refined pasta, white bread, and white rice

You can eat non-vegetarian food in moderation.

Shopping List

Here are a few things that you should be including in your shopping cart:

- Any kind of fresh produce — both fruits and veggies. Go for dark, leafy greens. You can avoid avocados if you have a heart condition.

- Go for dried lentils and beans. If you opt for the canned version, it is best to shop for low-salt or low-sodium items. Rinse the beans well if they include salt.

- Look for raw nuts with no extra oil. Nut butters are also good, but they are high in calories, so use them cautiously. Go for flax and chia seeds along with sunflower, sesame, and pumpkin seeds.

- Shop for dried fruits, but use them cautiously, as they are high in calories.

- 100% whole grain bread. Do not fall for wheat flour, enriched wheat flour, organic wheat flour, unbleached wheat flour.

- Any type of whole grain like farro, quinoa, bulgur, rice, hull-less barley, polenta, millet, coarse cornmeal, and oatmeal.

- Rolled oats

- Grape nuts

- Original cheerios

- Shredded wheat

- Bran flakes

- Any unsweetened non-dairy beverage

- Sauce with no animal products

- Salad dressings with no oil

- Citrus juice or zest

- Vinegars like apple cider, white, balsamic, unseasoned rice vinegar, and white wine vinegar

- Hot sauces

- Mustards

- Herbs and spices

Plant Based Breakfast Recipes

Amazing Almond & Banana Granola

Serving size: ½ cup

Servings per Recipe: 16

Calories: 248.9 per serving

Preparation Time: 5 minutes

Cooking Time: 70 minutes

Ingredients:

2 peeled and chopped ripe bananas

8 cups of rolled oats

1 teaspoon of salt

2 cups of freshly pitted and chopped dates

1 cup of slivered and toasted almonds

1 teaspoon of almond extract

Nutrition Information:

Fat – 9.4 g

Carbohydrate – 35.9 g

Protein – 7.6 g

Instructions:

1. Preheat the oven to 275o F.

2. Line two 13 x 18-inch baking sheets with parchment paper.

3. In a medium saucepan, add 1 cup of water and the dates, and bring to a boil. On medium heat, cook them for about 10 minutes. The dates will be soft and pulpy. Keep on adding water to the saucepan so that the dates do not stick to the pan.

4. After removing the dates from the heat, allow them to cool before you blend them with salt, almond extract, and bananas.

5. You will have a smooth and creamy puree.

6. Add this mixture to the oats, and give it a thorough mix.

7. Divide the mixture into equal halves and spread over the baking sheets.

8. Bake for about 30-40 minutes, stirring every 10 minutes or so.

9. You will know that the granola is ready when it becomes crispy.

10. After removing the baking sheets from the oven, allow them to cool. Then, add the slivered almonds.

11. You can store your granola in an airtight container and enjoy it whenever you are hungry.

Perfect Polenta with a Dose of Cranberries & Pears

Serving size: 1 cup

Servings per Recipe: 4

Calories: 185 per serving

Preparation Time: 5 minutes

Cooking Time: 10 minutes

Ingredients:

2 pears freshly cored, peeled, and diced

1 batch of warm basic polenta

¼ cup of brown rice syrup

1 teaspoon of ground cinnamon

1 cup of dried or fresh cranberries

Nutrition Information:

Fat – 4.6 g

Protein – 5 g

Carbohydrate – 6.1 g

Instructions:

1. Warm the polenta in a medium-sized saucepan. Then, add the cranberries, pears, and cinnamon powder.

2. Cook everything, stirring occasionally. You will know that the dish is ready when the pears are soft.

3. The entire dish will be done within 10 minutes.

4. Divide the polenta equally among 4 bowls. Add some pear compote as the last finishing touch.

5. Now you can dig into this hassle-free breakfast bowl full of goodness.

Tempeh Bacon Smoked to Perfection

Serving size: 1-2

Servings per Recipe: 10

Calories: 130 per serving

Preparation Time: 5 minutes

Cooking Time: 40 minutes

Ingredients:

3 tablespoons of maple syrup

8 ounce packages of tempeh

¼ cup of soy or tamari sauce

2 teaspoons of liquid smoke

Nutrition Information:

Carbohydrate – 17 g

Protein – 12 g

Fat – 1 g

Instructions:

1. In a steamer basket, steam the block of tempeh.

2. Mix the tamari, maple syrup, and liquid smoke in a medium-sized bowl.

3. Once the tempeh cools down, slice into stripes and add to the prepared marinade. Remember: the longer the tempeh marinates, the better the flavor will be. If possible, refrigerate overnight. If not, marinate for at least half an hour.

4. In a sauté pan, cook the tempeh on medium-high heat with a bit of the marinade.

5. Once the strips get crispy on one side, turn them over so that both sides are evenly cooked.

6. You can add some more marinade to cook the tempeh, but they should be properly caramelized. It will take about 5 minutes for each side to cook.

7. Enjoy the crispy caramelized tempeh with your favorite dip.

Delicious Quiche made with Cauliflower & Chickpea

Serving size: ½ cup

Servings per Recipe: 2-4

Calories: 156.3 per serving

Preparation Time: 10 minutes

Cooking Time: 30 minutes

Ingredients:

½ teaspoon of salt

1 cup of grated cauliflower

1 cup of chickpea flour

½ teaspoon of baking powder

½ zucchini, thinly sliced into half moons

1 tablespoon of flax meal

1 cup of water

1 freshly chopped sprig of fresh rosemary

½ teaspoon of Italian seasoning

½ freshly sliced red onion

¼ teaspoon of baking powder

Nutrition Information:

Fat – 8.5 g

Carbohydrate – 8.1 g

Protein – 7.5 g

Instructions:

1. In a bowl, combine all the dry ingredients.

2. Chop the onion and zucchini.

3. Grate the cauliflower so that it has a rice-like consistency, and add it to the dry ingredients. Now, add the water and mix well.

4. Add the zucchini, onion, and rosemary last. You will have a clumpy and thick mixture, but you should be able to spoon it into a tin.

5. You can use either a silicone or a metal cake tin with a removable bottom. Now put the mixture in the tin and press it down gently.

6. The top should be left messy to resemble a rough texture.

7. Bake at 350o F for about half an hour. You will know your quiche is ready when the top is golden.

8. You can serve the quiche warm or cold, as per your preference.

Tasty Oatmeal and Carrot Cake

Serving size: 1

Servings per Recipe: 2

Calories: 210 per serving

Preparation Time: 10 minutes

Cooking Time: 10 minutes

Ingredients:

1 cup of water

½ teaspoon of cinnamon

1 cup of rolled oats

Salt

¼ cup of raisins

½ cup of shredded carrots

1 cup of non-dairy milk

¼ teaspoon of allspice

½ teaspoon of vanilla extract

Toppings:

¼ cup of chopped walnuts

2 tablespoons of maple syrup

2 tablespoons of shredded coconut

Nutrition Information:

Fat – 11.48 g

Carbohydrate – 10.37 g

Protein – 3.8 g

Instructions:

1. Put a small pot on low heat and bring the non-dairy milk, oats, and water to a simmer.

2. Now, add the carrots, vanilla extract, raisins, salt, cinnamon and allspice. You need to simmer all of the ingredients, but do not forget to stir them. You will know that they are ready when the liquid is fully absorbed into all of the ingredients (in about 7-10 minutes).

3. Transfer the thickened dish to bowls. You can drizzle some maple syrup on top or top them with coconut or walnuts.

4. This nutritious bowl will allow you to kickstart your day.

Onion & Mushroom Tart with a Nice Brown Rice Crust

Serving size: 1

Servings per Recipe: 6

Calories: 245.3 per serving

Preparation Time: 10 minutes

Cooking Time: 55 minutes

Ingredients:

1 ½ pounds of mushrooms: button, portabella, or shiitake

1 cup of short-grain brown rice

2 ¼ cups of water

½ teaspoon of ground black pepper

2 teaspoons of herbal spice blend

1 sweet large onion

7 ounces of extra-firm tofu

1 cup of plain non-dairy milk

2 teaspoons of onion powder

2 teaspoons of low-sodium soy or tamari sauce

1 teaspoon of molasses

¼ teaspoon of ground turmeric

¼ cup of white wine or cooking sherry

¼ cup of tapioca or arrowroot powder

Nutrition Information:

Fat – 16.4 g

Protein – 6.8 g

Carbohydrate – 18.3 g

Instructions:

1. Cook the brown rice and put it aside for later use.

2. Slice the onions into thin strips and sauté them in water until they are soft. Then, add the molasses, and cook them for a few minutes.

3. Next, sauté the mushrooms in water with the herbal spice blend. Once the mushrooms are cooked and they are soft, add the white wine or sherry. Cook everything for a few more minutes.

4. In a blender, combine milk, tofu, arrowroot, turmeric, and onion powder till you have a smooth mixture

5. On a pie plate, create a layer of rice, spreading evenly to form a crust. The rice should be warm and not cold. It will be easy to work with warm rice. You can also use a pastry roller to get an even crust. With your fingers, gently press the sides.

6. Take half of the tofu mixture and the mushrooms and spoon them over the tart dish. Smooth the level with your spoon.

7. Now, top the layer with onions followed by the tofu mixture. You can smooth the surface again with your spoon.

8. Sprinkle some black pepper on top.

9. Bake the pie at 350o F for about 45 minutes. Toward the end, you can cover it loosely with tin foil. This will help the crust to remain moist.

10. Allow the pie crust to cool down, so that you can slice it. If you are in love with vegetarian dishes, there is no way that you will not love this pie.

11. If you have guests, they are sure to marvel at your amazing pie made of mushrooms with a fine brown rice crust.

Perfect Breakfast Shake

Serving Size: 1 glass

Servings per Recipe: 2

Calories: 330 per serving

Preparation Time: 5 minutes

Ingredients:

3 tablespoons of raw cacao powder

1 cup of soy/almond milk

2 frozen bananas

3 tablespoons of natural peanut butter

Nutrition Information:

Fat – 15 g

Carbohydrates – 41 g

Protein – 11 g

Instructions:

1. Use a powerful blender to combine all the ingredients.

2. Process everything until you have a smooth shake.

3. Enjoy a hearty shake to kickstart your day.

Go-Green Smoothie

Serving Size: 1 glass

Servings per Recipe: 1

Calories: 390 per serving

Preparation Time: 5 minutes

Ingredients:

2 tablespoons of natural cashew butter

1 ripe frozen banana

2/3 cup of unsweetened coconut, soy, or almond milk

1 large handful of kale or spinach

Nutrition Information:

Fat – 19 g

Carbohydrates – 42 g

Protein – 15 g

Instructions:

1. Put everything inside a powerful blender.

2. Blend until you have a smooth, creamy shake.

3. Enjoy your special green smoothie.

Tasty Oatmeal Muffins

Serving Size: 1-2

Servings per Recipe: 12

Calories: 133 per serving

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Ingredients:

½ cup of hot water

½ cup of raisins

¼ cup of ground flaxseed

2 cups of rolled oats

¼ teaspoon of sea salt

½ cup of walnuts

¼ teaspoon of baking soda

1 banana

2 tablespoons of cinnamon

¼ cup of maple syrup

Nutrition Information:

Fat – 2 g

Carbohydrates – 27 g

Protein – 3 g

Instructions:

1. Whisk the flaxseed with water and allow the mixture to sit for about 5 minutes.

2. In a food processor, blend all the ingredients along with the flaxseed mix. Blend everything for 30 seconds, but do not create a smooth substance. To create rough-textured cookies, you need to have a semi-coarse batter.

3. Put the batter in cupcake liners and place them in a muffin tin. As this is an oil-free recipe, you will need cupcake liners. Bake everything for about 20 minutes at 350 degrees.

4. Enjoy the freshly-made cookies with a glass of warm milk.

Omelet with Chickpea Flour

Serving Size: 1

Servings per Recipe: 1

Calories: 150 per serving

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Ingredients:

½ teaspoon of onion powder

¼ teaspoon of black pepper

1 cup of chickpea flour

½ teaspoon of garlic powder

½ teaspoon of baking soda

¼ teaspoon of white pepper

1/3 cup of nutritional yeast

3 finely chopped green onions

4 ounces of sautéed mushrooms

Nutrition Information:

Fat – 1.9 g

Carbohydrates – 24.4 g

Protein – 10.2 g

Instructions:

1. In a small bowl, mix the onion powder, white pepper, chickpea flour, garlic powder, black and white pepper, baking soda, and nutritional yeast. Add 1 cup of water and create a smooth batter.

2. On medium heat, put a frying pan and add the batter just like the way you would cook pancakes. On the batter, sprinkle some green onion and mushrooms. Flip the omelet and cook evenly on both sides.

3. Once both sides are cooked, serve the omelet with spinach, tomatoes, hot sauce, and salsa. Enjoy a guilt-free meal.

A Toast to Remember

Serving Size: 1-2

Servings per Recipe: 4

Calories: 290 per serving

Preparation Time: 10 minutes

Cooking Time: 15 minutes

Ingredients:

1 can of black beans

Pinch of sea salt

2 pieces of whole-wheat toast

¼ teaspoon of chipotle spice

Pinch of black pepper

1 teaspoon of garlic powder

1 freshly juiced lime

1 freshly diced avocado

¼ cup of corn

3 tablespoons of finely diced onion

½ freshly diced tomato

Fresh cilantro

Nutrition Information:

Fat – 9 g

Carbohydrates – 44 g

Protein – 12 g

Instructions:

1. Mix the chipotle spice with the beans, salt, garlic powder, and pepper. Stir in the lime juice. Boil all of these until you have a thick and starchy mix.

2. In a bowl, mix the corn, tomato, avocado, red onion, cilantro, and juice from the rest of the lime. Add some pepper and salt.

3. Toast the bread and first spread the black bean mixture followed by the avocado mix.

4. Take a bite of wholesome goodness!

Tasty Panini

Serving Size: 1

Servings per Recipe: 1

Calories: 850 per serving

Preparation Time: 5 minutes

Ingredients:

¼ cup of hot water

1 tablespoon of cinnamon

¼ cup of raisins

2 teaspoons of cacao powder

1 ripe banana

2 slices of whole-grain bread

¼ cup of natural peanut butter

Nutrition Information:

Fat – 34 g

Carbohydrates – 112 g

Protein – 27 g

Instructions:

1. In a bowl, mix the cinnamon, hot water, raisins, and cacao powder.

2. Spread the peanut butter on the bread.

3. Cut the bananas and put them on the toast.

4. Mix the raisin mixture in a blender and spread it on the sandwich.

Amazing Blueberry Smoothie

Serving Size: 1 glass

Servings per Recipe: 2

Calories: 220 per serving

Preparation Time: 5 minutes

Ingredients:

½ avocado

1 cup of frozen blueberries

1 cup of raw spinach

Pinch of sea salt

1 cup of soy or unsweetened almond milk

1 frozen banana

Nutrition Information:

Fat – 9 g

Carbohydrates – 32 g

Protein – 5 g

Instructions:

1. Blend everything in a powerful blender until you have a smooth, creamy shake.

2. Enjoy your healthy shake and start your morning on a fresh note!

Soups & Salads Recipes

Comfort Soup

Serving size: 1 bowl

Servings per Recipe: 5-6

Calories: 170 per serving

Preparation Time: 5 minutes

Cooking Time: 35 minutes

Ingredients:

½ cups of freshly diced onion

1 teaspoon of paprika

½ tablespoon of water

3 ½ cups of water

1 cup of freshly diced carrots

3 freshly minced large cloves of garlic

1 cup of freshly diced celery

1 teaspoon of mild curry powder

2 cups of dried red lentils

½ teaspoon of sea salt

Freshly ground black pepper to taste

¼ teaspoon of dried thyme

3 cups of vegetable stock

1 – 1 ½ teaspoons of lemon juice/apple cider vinegar

2 teaspoons of freshly chopped rosemary

Nutrition Information:

Fat – 5 g

Protein – 7.6 g

Carbohydrate – 23 g

Instructions:

1. Put a large pot on the stove over medium heat.

2. Add 1 ½ teaspoons of water along with celery, onion, carrot, paprika, garlic, curry powder, sea salt, black pepper, and thyme.

3. After all the herbs and spices are inside the pot, cover them and cook for about 7-8 minutes, stirring occasionally so that the spices do not burn.

4. Rinse the lentils and add them to 3 ½ cups of water. Stir into the stock.

5. Cover the pot and allow everything to simmer for 12-15 minutes.

6. Add the rosemary and simmer for another 10 minutes. You will know that your soup is ready when the lentils are fully softened.

7. Add the vinegar and some more water, if you want a thinner liquid.

8. Serve the soup with your favorite bread.

9. If you do not have fresh rosemary, you can also add dried rosemary. In that case, add it with the rest of the herbs and spices at the beginning. You can use ½ to 1 teaspoon of dried rosemary.

Tangy Chickpea Soup with a Hint of Lemon

Serving size: 1 bowl

Servings per Recipe: 6

Calories: 171.6 per serving

Preparation Time: 10 minutes

Cooking Time: 30 minutes

Ingredients:

2 cups of freshly diced onion

3 freshly minced large garlic cloves

Water

½ cup of freshly diced celery

¾ teaspoon of sea salt

Freshly ground black pepper to taste

1 teaspoon of mustard seeds

½ teaspoon of dried oregano

1 teaspoon of cumin seeds

½ teaspoon of paprika

1 ½ teaspoons of dried thyme

3 ½ cups of cooked chickpeas

1 cup of dried red lentils

3 cups of vegetable stock

2 dried bay leaves

2 cups of freshly chopped tomatoes or zucchini

2 cups of water

¼ to 1/3 cup of fresh lemon juice

Nutrition Information:

Fat – 2.8 g

Protein – 7.1 g

Carbohydrate – 31.1 g

Instructions:

1. Put a large pot on the stove on medium heat.

2. Add onion, water, salt, celery, garlic, pepper, cumin, and mustard seeds along with thyme, oregano, and paprika. Stir everything to combine well.

3. Cover the pot and cook for about 7 minutes, stirring occasionally.

4. Rinse the lentils.

5. Add the lentils along with 2 ½ cups of chickpeas, zucchini/tomatoes, stock, bay leaves, and water. Stir everything to combine well.

6. Increase the heat to bring to a boil.

7. Once the ingredients start to boil, cover the pot, lower the heat, and simmer for 20-25 minutes.

8. You will know that the soup is ready when the lentils are tender.

9. After removing the bay leaves, add the lemon juice.

10. Once the ingredients have cooled down, use a hand blender to puree the ingredients, but keep a somewhat coarse texture instead of having a smooth puree.

11. Add the remaining chickpeas. Taste the soup and adjust the salt, pepper, and lemon juice to taste.

12. Enjoy this amazing soup with your favorite bread.

Quinoa Soup with a Dash of Kale

Serving size: 1 bowl

Servings per Recipe: 4-6

Calories: 172.4 per serving

Preparation Time: 15 minutes

Cooking Time: 45 minutes

Ingredients:

3 carrots freshly peeled and chopped

3 tablespoons of extra virgin olive oil

6 freshly minced or pressed garlic cloves

2 freshly chopped celery stalks

1 freshly chopped medium-sized white or yellow onion

1-2 cups of seasonal veggies: butternut squash, yellow squash, zucchini, sweet potato, bell pepper

½ teaspoon of dried thyme

1 cup of rinsed quinoa

1 can of diced tomatoes

2 cups of water

2 bay leaves

4 cups of vegetable broth

1 teaspoon of salt

Freshly ground black pepper to taste

1 cup of freshly chopped kale or collard greens

Red pepper flakes

1-2 teaspoons of lemon juice

1 can of rinsed and dried great northern beans or chickpeas

Freshly grated parmesan cheese

Nutrition Information:

Fat – 7.8 g

Protein – 4.7 g

Carbohydrate – 28.4 g

Instructions:

1. On medium heat, warm the olive oil in a soup pot. Once the oil starts to shimmer, start adding the carrot, onion, celery, and seasonal veggies, along with salt. Cook everything until the onion softens. You will know that the veggies have become tender when the onions become translucent. This will take about 6-8 minutes.

2. Add the thyme and garlic to the veggies. After cooking for about 1 minute, it will turn fragrant. Add the diced tomatoes and cook everything for a few more minutes.

3. Add the quinoa, water, and broth.

4. Add the bay leaves along with 1 teaspoon of salt and red pepper flakes. Increase the heat and bring everything to boil. Cover the pot partially and lower the heat so that the ingredients continue to simmer.

5. Simmer for about 25 minutes.

6. Uncover the pot, and add the greens and beans. Simmer for another 5 minutes. Let the greens soften a bit.

7. Remove the pot from the heat, and remove the bay leaves. Add 1 teaspoon of lemon juice.

8. Taste the soup and add salt and pepper to taste. Divide the warm, hearty soup equally in bowls and top with parmesan cheese. Dig in and enjoy a bowl full of happiness.

Tasty Salad with Lentil & Red Onion and a Dash of Roasted Cumin

Serving size: 1 portion

Servings per Recipe: 3

Calories: 255 per serving

Preparation Time: 10 minutes

Cooking Time: 35 minutes

Ingredients:

2 cans of green lentils

70 g of watercress

20 g of coriander

4 carrots

2 teaspoons of fennel seeds

2 red onions

2 teaspoons of cumin seeds

50 g of pine nuts

Olive oil

Cashew cheese:

1 freshly juiced lemon

Salt

150 g of cashew nuts

Pepper

5 tablespoons of water

Nutrition Information:

Fat – 10 g

Protein – 12 g

Carbohydrate – 31 g

Instructions:

1. Preheat the oven to 180o C. Peel the carrots and slice them diagonally. Roughly chop the onions.

2. Put the carrots and onion on a baking tray and sprinkle with cumin and fennel seeds. Do not forget a good dose of olive oil on the top. Top with salt and pepper. Roast everything in the oven for half an hour.

3. Heat a pan and fry the pine nuts without oil. Once they start to brown, take them off the stove and allow them to cool.

4. Put all of the ingredients for the cashew cheese in a blender and create a smooth puree.

5. Once the veggies are cooked, rinse the lentils and add them to a warm pan. They should be slightly warm. Add the carrots and onion with the seeds. Scoop some oil from the baking tray and include it in this mixture as well.

6. Chop the coriander roughly and add it to the lentil mixture. Season with salt and pepper to taste.

7. Remove the pan from the heat and add the watercress. Plate the salad with a good sprinkle of pine nuts on top.

8. Top the salad with some good cashew cheese and enjoy this fresh, amazing salad, which is the best remedy for an empty stomach.

Health is Wealth Salad: Dash of Chickpea and Tomato

Serving size: 1 portion

Servings per Recipe: 3-4

Calories: 138.7 per serving

Preparation Time: 10 minutes

Cooking Time: 10 minutes

Ingredients:

1 freshly chopped red pepper

2 cups of cooked chickpeas

1/3 cup of freshly chopped parsley

5 freshly chopped spring onions

1 cup of rinsed baby spinach leaves

½ a lemon, juiced

5 freshly chopped medium tomatoes

1 tablespoon of balsamic vinegar

2 tablespoons of sesame seeds

½ thinly sliced hot pepper

2 tablespoons of olive oil

2 tablespoons of flax seeds

Nutrition Information:

Fat – 4.1 g

Carbohydrate – 20.9 g

Protein – 4.5 g

Instructions:

1. Thoroughly clean and chop all the vegetables. Do not chop the baby spinach.

2. In a big salad bowl, mix together the chickpeas, onions, tomatoes, pepper, spinach, and parsley.

3. Toss with the sesame seeds and sprinkle the flax seeds.

4. Drizzle with olive oil, lemon juice, and balsamic vinegar. Give all of the ingredients a thorough mix.

5. Add salt and pepper to taste and serve this summer staple. It is fresh and healthy, and you cannot say no to this delicious salad.

The Mediterranean Delight with Fresh Vinaigrette

Serving size: 2

Servings per Recipe: 2

Calories: 190 per serving

Preparation Time: 5 minutes

Cooking Time: 10 minutes

Ingredients:

Herbed citrus vinaigrette:

1 tablespoon of lemon juice

2 tablespoons of orange juice

½ teaspoon of lemon zest

½ teaspoon of orange zest

2 tablespoons of olive oil

1 tablespoon of finely chopped fresh oregano leaves

Salt to taste

Black pepper to taste

2-3 tablespoons of freshly julienned mint leaves

Salad:

1 freshly diced medium-sized cucumber

2 cups of cooked and rinsed chickpeas

½ cup of freshly diced red onion

2 freshly diced medium-sized tomatoes

1 freshly diced red bell pepper

¼ cup of green olives

½ cup of pomegranates

Nutrition Information:

Fat – 7 g

Protein – 8 g

Carbohydrate – 25 g

Instructions:

1. In a large salad bowl, add the juice and zest of both the lemon and the orange along with oregano and olive oil. Whisk together so that they are mixed well. Season the vinaigrette with salt and pepper to taste.

2. After draining the chickpeas, add them to the dressing. Then, add the onions. Give them a thorough mix, so that the onion and chickpeas absorb the flavors.

3. Now, chop the rest of the veggies and start adding them to the salad bowl. Give them a good toss.

4. Lastly, add the olives and fresh mint. Adjust the salt and pepper as required.

5. Serve this Mediterranean delight chilled — a cool summer salad that is good for the tummy and the soul.

Vegetable Broth Sans Sodium

Serving Size: 1 cup

Servings per Recipe: 8 cups

Calories: 16 per serving

Preparation Time: 5 minutes

Cooking Time: 60 minutes

Ingredients:

5 sprigs of dill

2 freshly sliced yellow onions

4 chives

6 freshly peeled and sliced carrots

10 cups of water

4 freshly sliced celery stalks

3 cloves of freshly minced garlic

4 sprigs of parsley

Nutrition Information:

Fat – 0.1 g

Carbohydrates – 3.7 g

Protein – 0.4 g

Instructions:

1. Put a large pot on medium heat and stir the onions. Fry the onions for 1 minute until they become fragrant. Add the garlic, celery, carrots, and dill along with the chives and parsley and cook everything. You will know that the mix is ready when it becomes fragrant.

2. Add the water and allow the mixture to boil. Reduce the heat and allow everything to cook for 45 minutes.

3. Turn off the heat. The broth will cool in about 15 minutes.

4. Strain the broth with the help of a sieve so that you have a clear vegetable broth.

5. If you are not using the broth right away, store it as ice cubes. You can store the ice cubes for a week.

Amazing Chickpea and Noodle Soup

Serving Size: 1 cup

Servings per Recipe: 4

Calories: 318.3 per serving

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Ingredients:

1 freshly diced celery stalk

¼ cup of ‘chicken’ seasoning

1 cup of freshly diced onion

3 cloves of freshly crushed garlic

2 cups of cooked chickpeas

4 cups of vegetable broth

Freshly chopped cilantro

2 freshly cubed medium-size potatoes

Salt

2 freshly sliced carrots

½ teaspoon of dried thyme

Pepper

2 cups of water

6 ounces of gluten-free spaghetti

‘Chicken’ seasoning

1 tablespoon of garlic powder

2 teaspoons of sea salt

1 1/3 cup of nutritional yeast

3 tablespoons of onion powder

1 teaspoon of oregano

½ teaspoon of turmeric

1 ½ tablespoons of dried basil

Nutrition Information:

Fat – 8.3 g

Carbohydrates – 52.7 g

Protein – 8.4 g

Instructions:

1. Put a pot on medium heat and sauté the onion. It will soften within 3 minutes.

2. Add celery, potato, and carrots and sauté for another 3 minutes

3. Add the ‘chicken’ seasoning to the garlic, thyme, water, and vegetable broth.

4. Simmer the mix on medium-high heat. Cook the veggies for about 20 minutes until they soften.

5. Add the cooked pasta and chickpeas.

6. Add salt and pepper to taste.

7. Put the fresh cilantro on top and enjoy the fresh soup!

Lentil Soup the Vegan Way

Serving Size: 1 cup

Servings per Recipe: 4

Calories: 342 per serving

Preparation Time: 5 minutes

Cooking Time: 20 minutes

Ingredients:

2 tablespoons of water

4 stalks of thinly sliced celery

2 cloves of freshly minced garlic

4 thinly sliced large carrots

Sea salt

2 freshly diced small shallots

Pepper

3 cups of red/yellow baby potatoes

2 cups of chopped sturdy greens

4 cups of vegetable broth

1 cup of uncooked brown or green lentils

Fresh rosemary/thyme

Nutrition Information:

Fat – 8.3 g

Carbohydrates – 52.7 g

Protein – 8.4 g

Instructions:

1. Put a large pot over medium heat. Once the pot is hot enough, add the shallots, garlic, celery, and carrots in water. Season the veggies with a little bit of pepper and salt.

2. Sauté the veggies for 5 minutes until they are tender. You will know that the veggies are ready when they have turned golden brown. Be careful with the garlic, because it can easily burn.

3. Add the potatoes and some more seasoning. Cook for 2 minutes.

4. Mix the vegetable broth with the rosemary. Now Increase the heat to medium-high. Allow the veggies to be in a rolling simmer. Add the lentils and give everything a thorough stir.

5. Once it starts to simmer again, decrease the heat and simmer for about 20 minutes without a cover. You will know that the veggies are ready when both the lentils and potatoes are soft

6. Add the greens. Cook for 4 minutes until they wilt. You can adjust the flavor with seasonings.

7. Enjoy this with rice or flatbread. The leftovers are equally tasty, so store them well to enjoy on a day when you are not in the mood to cook.

Beet and Kale Salad

Serving Size: 1 portion

Servings per Recipe: 2

Calories: 560 per serving

Preparation Time: 5 minutes

Cooking Time: 5 minutes

Ingredients:

8 ounces of beet and kale blend

1 tablespoon of olive oil

1 cucumber

13.4 ounce of chickpeas

Salt

2 tablespoons of red wine vinegar

Pepper

¼ cup of walnuts

2 ounces of dried cranberries

Cashew cheese

Nutrition Information:

Fat – 24 g

Carbohydrates – 65 g

Protein – 24 g

Instructions:

1. Cut the veggies and combine everything in a big salad bowl.

2. Serve the fresh salad and enjoy a hearty meal.

Kale and Cauliflower Salad

Serving Size: 1 portion

Servings per Recipe: 2

Calories: 430 per serving

Preparation Time: 10 minutes

Cooking Time: 15 minutes

Ingredients:

6 ounces of Lacinato kale

8 ounces of cauliflower florets

1 lemon

1 tablespoon of Italian spice

2 radishes

13.4 ounce of butter beans

Olive oil

¼ cup of walnuts

¼ cup of vegan Caesar dressing

Pepper

Salt

Nutrition Information:

Fat – 15 g

Carbohydrates – 41 g

Protein – 18 g

Instructions:

1. Preheat the oven to 400°F. Put the cauliflower florets on a baking sheet, toss them with olive oil and spices, and add salt. Roast the cauliflower until it is brown. It will be done within 15-20 minutes.

2. De-stem the kale and slice the leaves. Slice the radishes. Both kale and radish should be sliced thinly. Cut the lemon in half.

3. Put the kale in a large bowl and add the lemon juice and salt along with the pepper. Massage the kale so that it is properly covered with seasoning. The leaves will soon turn dark green. Mix the radishes.

4. Rinse the butter beans and pat them dry with a towel. On medium-high heat, put a large skillet, add some olive oil, and sauté the butter beans in a layer. Sprinkle some salt on top and shake the pan. The butter beans will be brown in places within 7 minutes.

5. Take two large plates and divide both the kale and beans equally. Put the walnuts and roasted cauliflower on top. Add the Caesar dressing on top and enjoy the amazing salad.

Asian Delight with Crunchy Dressing

Serving Size: 1 bowl

Servings per Recipe: 4

Calories: 506 per serving

Preparation Time: 20 minutes

Cooking Time: 10 minutes

Ingredients:

Salad Dressing

½ teaspoon of powdered ginger or 1 teaspoon of freshly chopped ginger

1 tablespoon of honey

¼ cup of rice wine vinegar

2 tablespoons of soy sauce

3 tablespoons of sesame oil

3 tablespoons of creamy peanut butter

¼ cup of vegetable oil

2 tablespoons of toasted sesame seeds

Salad

1 finely shredded carrot

1 thinly sliced red bell pepper

6 cups of washed and dried spinach

¼ thinly sliced red onion

1 thinly sliced cucumber

½ pound of snap peas

½ cup of roasted peanuts

1 tablespoon of toasted sesame seeds

Nutrition Information:

Fat – 42 g

Carbohydrates – 23 g

Protein – 13 g

Instructions:

1. In a medium bowl, mix the dressing ingredients and whisk them well. Do not put the sesame seeds in this dressing mixture.

2. Put some water in the pot and bring it to a boil. Add the sugar snap peas and cook them for about 5 minutes until they are crisp and tender. Drain and rinse them repeatedly in cold water so that the peas retain their crispy nature.

3. In a large bowl, add all the other ingredients for the salad. Put the salad dressing on top so that the veggies are well-coated. Add the toasted sesame seeds. Enjoy this salad when you are not in the mood for anything heavy.

Broccoli Salad the Thai Way

Serving Size: 1 portion

Servings per Recipe: 2

Calories: 440 per serving

Preparation Time: 10 minutes

Cooking Time: 25 minutes

Ingredients

1 tablespoon of tamari

¾ cup of mung beans

1 lime

2 garlic cloves

3 tablespoons of cashew butter

1 cucumber

¼ ounce of fresh mint

1 tablespoon of chili-garlic sauce

1 head of artisan lettuce

3 Thai chilis

6 ounces of broccoli florets

2 tablespoons of olive oil

Salt

Pepper

Nutrition Information:

Fat – 13 g

Carbohydrates – 62 g

Protein – 25 g

Instructions:

1. On high heat, add the mung beans to 3 cups of cold water. After they start boiling, reduce the heat to medium. Allow the beans to simmer, but stir them from time to time. The mung beans will be tender within 20 minutes. Drain the excess water and add some salt.

2. Mince the garlic and cut the lime in half. In a medium bowl, mix the lime juice, minced garlic, tamari, and cashew butter with chili-garlic sauce. Add 3 tablespoons of warm water. Whisk the mixture well.

3. Slice the cucumber, cut the broccoli into bite-size pieces, and chop the lettuce. Pick the mint leaves as well. Lastly, slice the Thai chilis.

4. On a non-stick skillet, put 2 tablespoons of olive oil. Turn the heat to medium-high. Once the oil is hot, add the broccoli florets and cook until they are brown. They will be crisp-tender. Add some pepper and salt to the broccoli and add the lime juice and Thai chilis.

5. In a shallow bowl, spread some cashew sauce. Add some chopped lettuce, mung beans, broccoli, and cucumber. Add mint leaves and mix the Thai chilies. Add some more cashew sauce and enjoy the salad!

Main Meals Recipes

Smashing Sweet Potato Burger with Quinoa

Serving size: 1-2

Servings per Recipe: 12

Calories: 267 per serving

Preparation Time: 20 minutes

Cooking Time: 60 minutes

Ingredients:

1 15-ounce can of rinsed black beans

2 tablespoons of finely diced jalapeno

2 cups of mashed roasted sweet potatoes

½ cup of freshly diced purple onion

1/3 cup of roasted sunflower seeds

2 cups of cooked quinoa

¼ cup of oat flour

2 teaspoons of garlic powder

1 teaspoon of olive oil

1 tablespoon of ground cumin

¼ teaspoon of sea salt

Nutrition Information:

Fat – 4 g

Carbohydrate – 46 g

Protein – 13 g

Instructions:

1. Preheat the oven to 375o F. Spray some coconut oil on a baking sheet.

2. After cutting the sweet potatoes in half, arrange them on the baking sheet with a drizzle of olive oil.

3. Make perforations with a fork. Put them skin-side down on the tray, and bake them for about an hour.

4. Mix all of the other ingredients in a large bowl while the potatoes are roasting.

5. Allow the potatoes to cool for 10 minutes. Scoop out the flesh with a spoon. Mash the flesh with a spoon, and mix it with the rest of the ingredients.

6. Preheat the oven again to 375o F. Spray some coconut oil on the baking sheet.

7. In order to create burger patties, you need to scoop some of the sweet potato mixture and form a 1-inch patty with the mashed mix. You can moisten your hands to shape the patty properly. Put them in the oven, and bake them for 15 minutes.

8. Once the burgers are baked, heat some olive oil in a skillet.

9. Put the patties in the oil for 4-5 minutes, flipping half way through the cooking time. You will know that the patties are ready when both sides are golden brown.

10. Once the patties are ready, top with your favorite salad and toppings, and enjoy your healthy burgers.

Famous Veg Caprese Bowl

Serving size: 1- 1 ½ cups

Servings per Recipe: 4

Calories: 276 per serving

Preparation Time: 15 minutes

Cooking Time: 35 minutes

Ingredients:

1 medium-sized zucchini

2 tablespoons of olive oil

1 cup of freshly chopped yellow onion

16 ounces of freshly sliced cremini mushrooms

1 tablespoon of finely chopped garlic

1 tablespoon of unsalted tomato paste

1 teaspoon of freshly ground black pepper

1 can of fire-roasted, diced, unsalted tomatoes, undrained

5 ounces of fresh baby spinach

¼ cup of fresh basil

1 teaspoon of freshly ground black pepper

¾ cup of part-skim mozzarella cheese

½ cup of part-skim ricotta cheese

Nutrition Information:

Fat – 13 g

Carbohydrate – 26 g

Protein – 16 g

Instructions:

1. Cut long strips of zucchini. In a colander, mix some salt with the zucchini. Allow it to stand for some time.

2. Over medium-high heat, warm some oil. Add the onion and garlic and cook until they are fragrant and tender. This will take about 3 minutes.

3. Add the mushrooms and stir. Cook the mushrooms until they are brown; this will take about 5 minutes.

4. Add the tomato paste and cook everything for 1 minute.

5. Add the pepper, tomatoes, and salt.

6. Decrease the heat to medium-low, and allow the veggies to simmer, stirring them until the ingredients have reduced. This will take about 6 minutes.

7. Add the spinach, cover the pot, and allow the spinach leaves to wilt. This will take another 3 minutes.

8. Remove the pot from the stove and add the zucchini strips.

9. In a small bowl, mix the mozzarella and ricotta cheese and microwave for about 30 seconds. Now top the mixture with the warmed cheese and some basil.

Tempting Tempeh BLT

Serving size: 1 sandwich

Servings per Recipe: 4-6

Servings 328 per serving

Preparation Time: 15 minutes

Cooking Time: 20 minutes

Ingredients:

1 tablespoon of pure maple syrup

1 ½ teaspoons of black pepper

1 ½ tablespoons of reduced sodium tamari

2 teaspoons of smoked paprika

1 package of tempeh cut into 16 slices

8 whole-wheat bread slices

½ cup of wild blackberry wood chips

5 teaspoons of canola mayonnaise

8 romaine lettuce leaves

1 heirloom tomato

Nutrition Information:

Carbohydrate – 36 g

Protein – 20 g

Fat – 13 g

Instructions:

1. Preheat the oven to 400o F. In a bowl, whisk together the maple syrup, tamari sauce, and smoked paprika. Add 1 teaspoon of pepper.

2. Place the tempeh on a baking sheet and lather both sides with the prepared mixture.

3. Take a disposable aluminum foil pan and pierce 10 holes in the bottom.

4. Put the wood chips on top of the holes and allow the holed side to sit on a stopover burner. The temperature should be medium-high.

5. Heat until the wood chips begin to smoke. This will take about 1 minute. Remove from the heat.

6. Put a wire rack on the baking sheet and bake the tempeh at 400o F. You will know that the tempeh is ready when the slices are golden brown and slightly crispy. You should flip them once halfway through cooking.

7. Put the bread slices on the oven rack, and toast them for about 5 minutes.

8. Spread ¼ teaspoon of mayo on one side of the bread. Sprinkle some pepper on top. Now add the tomato slices, followed by lettuce, and then top it with tempeh. Finally, add the other toasted bread slice to form the BLT.

9. This is a perfect antidote for your hunger, and you can even enjoy this snack away from home.

Vegan Mac n Cheese

Serving size: 1 portion

Servings per Recipe: 6

Servings 298 per serving

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Ingredients:

3 cups of vegetable broth

1.5 cups of rinsed quinoa

1 8.5 ounce jar of drained and sliced sun-dried tomatoes

Salt

1 tablespoon of minced garlic

Pepper

4 cups of deboned kale

1-2 tablespoons of EVOO

Cheese sauce:

2 tablespoons of corn starch

2 cups of Blue Diamond Almond Breeze, preferably the unsweetened version

2 cups of shredded mozzarella cheese

Nutrition Information:

Protein – 21 g

Fat – 8 g

Carbohydrate – 15 g

Instructions:

1. Boil the quinoa and vegetable broth in a medium-sized pot. Reduce the heat, cover the pot, and allow the quinoa to simmer for about 15 minutes or until it soaks up all of the liquid.

2. In the meantime, drain the tomatoes and slice them, but do not rinse them. After deboning the kale, chop it into bite-sized portions.

3. In a frying pan, add the EVOO, tomatoes, garlic, and kale and sauté for about 5 minutes. You will know that it is ready when the kale is wilted.

4. In a medium-sized pot, add 2 cups of almond milk and 2 tablespoons of corn starch, and bring to a boil. Reduce the heat to medium, and allow the ingredients to cook for 8 minutes. As the milk thickens, you can add the shredded cheese to form a smooth substance. Do not stop stirring.

5. In a large bowl, mix the quinoa, cheese sauce, and veggies. Dig into this one-of-a-kind mac n cheese!

Amazing Cavatappi with Pesto & Carrots

Serving size: 1 portion

Servings per Recipe: 2

Servings 570 per serving

Preparation Time: 10 minutes

Cooking Time: 30 minutes

Ingredients:

10 ounces of asparagus

1 lemon

8 ounces of carrots

2 cloves of garlic

¼ cup of soy-free vegan parmesan

1 box of Banza Cavatappi

4 ounces of baby arugula

½ cup of almonds

Pepper

2.5 tablespoons of olive oil

Salt to taste

Nutrition Information:

Carbohydrate – 85 g

Fat – 19 g

Protein – 31 g

Instructions:

1. Preheat the oven to 400o F.

2. Peel and slice the carrots, and trim the end of each asparagus. Chop the asparagus stalks into 1-inch pieces. Peel the garlic.

3. Put the carrots on a baking sheet, drizzle some olive oil over them, and sprinkle with salt and pepper. Roast the carrots until you can insert a fork through them. This will take about 10-12 minutes.

4. Put 1 cup of Cavatappi aside, and add the rest of the Cavatappi to the water. Bring to a boil, then reduce the heat and cook until al dente. The entire process will be done within 6-8 minutes. Remove ½ cup of pasta water, and drain the pasta.

5. In a food processor, add half of the lemon juice, garlic, carrots, and almonds along with ½ cup of arugula, water, salt, and 2 tablespoons of parmesan. Adjust salt to taste. Pulse the ingredients. Add some olive oil, and make a smooth puree.

6. Put the pot back on medium-high heat, and warm 2 tablespoons of olive oil. Add the chopped asparagus, and cook until they are crisp-tender. This will take about 2-3 minutes. Add the carrot pesto, Cavatappi, reserved water with remaining arugula, and the rest of the lemon juice. Stir everything so that the ingredients do not stick to the pot.

7. You will know that the dish is almost ready when the arugula wilts. Adjust the salt and pepper, and divide it into bowls. Sprinkle some more parmesan on the top, and enjoy this amazing pasta.

Thai-Style Eggplant

Serving size: 1 portion

Servings per Recipe: 2

Servings 590 per serving

Preparation Time: 10 minutes

Cooking Time: 25 minutes

Ingredients:

1 eggplant

¾ cup of jasmine rice

1 shallot

5.5 ounces of coconut milk

3 cloves of garlic

1 red bell pepper

1 jalapeno

1 tablespoon of rice vinegar

2 scallions

2 tablespoons of tamari

Salt to taste

4 teaspoons of turbinado sugar

2.5 tablespoons of olive oil

Nutrition Information:

Fat – 15 g

Protein – 14 g

Carbohydrate – 103 g

Instructions:

1. Mix the jasmine rice with coconut milk and ½ cup of water with salt to cook the rice. Bring to a boil and then reduce the heat to cook the rice until the water is absorbed and the rice is fluffy. This will take about 15-20 minutes.

2. Chop the eggplant into 1-inch cubes. Mince the garlic and the shallot. Roughly chop the bell pepper. Chop the scallions into 2-inch pieces. Lastly, mince the jalapeno.

3. On medium-high heat, add 2 tablespoons of vegetable oil to a non-stick skillet. After the oil is warm, add the eggplant and cook until brown. The entire process will take about 4 minutes. You can transfer the eggplant to a plate.

4. Add 1 tablespoon of vegetable oil, and cook the garlic, shallot, and jalapeno. Stir occasionally. You will have fragrant aromatics in about 4 minutes.

5. Now, add the pepper, eggplant, scallions, tamari, turbinado sugar, and rice vinegar with ¼ cup of water.

6. Once the sauce starts to coat the eggplant (in about 1-2 minutes), adjust the seasoning.

7. Enjoy your jasmine rice with Thai-style eggplant curry!

Peanut and Ginger Tofu Wrap

Serving Size: 1 wrap

Servings per Recipe: 4 wraps

Calories: 405 per serving

Preparation Time: 30 minutes

Cooking Time: 10 minutes

Ingredients:

Crispy Tofu

2 tablespoons of avocado/peanut oil

1 piece of 14-ounce extra-firm tofu, pressed for 30 minutes, cut into 16 spear-shaped pieces

Peanut Ginger Spread

2 tablespoons of lime juice

1 tablespoon of water

6 tablespoons of creamy peanut butter

1 tablespoon of tamari

1 tablespoon of ginger juice

2-3 tablespoons of coconut sugar or light brown sugar

Wrap

¼ cup of cilantro leaves

4 large whole-grain tortillas or sandwich wraps

¼ cup of sliced green onions

1 freshly peeled and shredded carrot

Lime wedges

Sriracha/sweet chili sauce

1 small red bell pepper, cored and cut into thin strips

Nutrition Information:

Fat – 22.7 g

Carbohydrates – 34.1 g

Protein – 22.4 g

Instructions:

1. Put a large skillet on medium-high heat. Heat some oil and add the tofu, cooking it for 5 minutes. The tofu will be crisp and brown on both sides. Shift the tofu to a paper-lined dish so that the excess oil is absorbed.

2. Whisk all the ingredients to make the peanut spread. If you want a less thick consistency, you can add a few drops of water to the mix.

3. Start assembling the tofu, pepper strips, carrot cilantro, and green onions on top of the peanut spread on the wraps. Add a dash of lime juice followed by the sauce of your choice.

4. Your healthy wrap is ready to be eaten!

Amazing Rotini with a Dash of Pesto

Serving Size: 1 portion

Servings per Recipe: 4

Calories: 452 per serving

Preparation Time: 10 minutes

Cooking Time: 10 minutes

Ingredients:

Pesto

1 tablespoon of fresh lime juice

1 cup of cilantro leaves

1 clove of garlic

Salt

1 seeded and quartered jalapeno pepper

¼ cup of extra virgin olive oil

Pepper

¼ cup of raw almonds

Pasta

1 cup of halved grape tomatoes

2 ears of husked corn

1 batch of jalapeno cilantro pesto

8 ounces of rotini

Nutrition Information:

Fat – 22.8 g

Carbohydrates – 58.1 g

Protein – 12.9 g

Instructions:

1. Mix all the ingredients for the pesto, except the salt and pepper, in a powerful blender. Once you have a smooth paste, add some salt. Keep it for later use.

2. Add water to a large pot and boil it. Once the water starts boiling, add the corn and cook for about 2 minutes. Using tongs, remove the corn and rinse it in cold water.

3. In the same pot, cook the rotini al dente. Follow the package instructions for cooking.

4. To remove the corn kernels, use a sharp knife or a corn zipper.

5. Remove ¼ cup of the cooked liquid from the pasta. Drain the rotini and put it back in the pot.

6. Stir in the pesto and see that the rotini is well-coated with the pesto sauce. If you need to thin the sauce a bit, add the liquid which you have taken out. Add the corn and tomatoes to the pasta.

7. Add some more salt and pepper if required. Adjust the seasoning as per your taste!

Quick-Fix Veggie Wrap

Serving Size: 1

Servings per Recipe: 8

Calories: 202 per serving

Preparation Time: 15 minutes

Cooking Time: 15 minutes

Ingredients:

1 finely diced medium red onion

½ freshly diced large green bell pepper

4 freshly minced garlic cloves

½ freshly diced large red bell pepper

1 teaspoon of curry powder

4 cups of shredded butter lettuce

4 cups of chopped veggies: cauliflower, steamed potatoes, zucchini, broccoli, carrots, and green beans

3 tablespoons of vegan feta

8 flour tortillas

½ cup of hummus

Nutrition Information:

Fat – 5.5 g

Carbohydrates – 32.6 g

Protein – 7.2 g

Instructions:

1. In a large pan, sauté the curry powder, green and red bell peppers, onion, and garlic in little water for about 5 minutes.

2. To these sautéed ingredients, add the shredded lettuce and chopped veggies. Cover everything, reduce the heat, and steam for another 10 minutes.

3. On a non-stick skillet, warm the tortillas. You can also warm them in a microwave by wrapping them in a wet towel.

4. Spoon ½ cup of veggies in the middle of the tortilla and put 2 tablespoons of hummus on one side of the tortilla.

5. Fold the other side and then make a roll.

6. If you are hungry and need a quick fix, this healthy veggie wrap will never disappoint.

Cucumber and Chickpea Salad

Serving Size: 1 portion

Servings per Recipe: 4-6

Calories: 301 per serving

Preparation Time: 10 minutes

Cooking Time: 10 minutes

Ingredients:

Freshly squeezed juice from 2 lemons

Salt

2 15-ounce cans of rinsed and drained chickpeas

¼ cup of tahini

1 small quartered, seeded, and sliced cucumber

1 tablespoon of extra virgin olive oil

½ cup of chopped parsley and mint leaves

1 tablespoon of water

Pepper

Nutrition Information:

Fat – 14.67 g

Carbohydrates – 33.79 g

Protein – 11.78 g

Instructions:

1. In a large bowl, assemble the herbs, chickpeas, and cucumber.

2. In another small bowl, mix the lemon juice, tahini, and olive oil. Add some water so that the dressing is not too thick.

3. Pour the dressing over the ingredients. Give them a gentle toss. Once they are combined, you can serve this fresh salad.

Chickpea Lentil Stew in Moroccan Style

Serving Size: 1 bowl

Servings per Recipe: 5-6

Calories: 435 per serving

Preparation Time: 10 minutes

Cooking Time: 35 minutes

Ingredients:

1 cup of diced yellow onion

1 tablespoon of coconut oil

¾ teaspoon of ground cumin

¼ teaspoon of ground coriander

1/3 teaspoon of ground cinnamon

2 cups of water

½ teaspoon of red pepper flakes

½ teaspoon of garlic cloves

½ teaspoon of fine sea salt

2 cups of vegetable broth

1 lemon

1 28-ounce can of crushed tomatoes

2 cups of thinly sliced carrots

1 cup of uncooked and dry French lentils

Full-fat coconut milk

1 15-ounce can of cooked chickpeas

Nutrition Information:

Fat – 3 g

Carbohydrates – 78 g

Protein – 23 g

Instructions:

1. Heat some coconut oil in a large Dutch oven. Saute the onions in the oil for about 10 minutes. If the onions are a little charred, that is absolutely fine.

2. Add all the spices, like the cinnamon, cumin, and coriander, along with sea salt and red pepper flakes. Stir in the garlic and cook everything until it is fragrant, about 2 minutes.

3. Add the broth with tomatoes, lentils, and carrots. Bring everything to a boil and allow the ingredients to simmer for 25 minutes. As the stew cooks, it will thicken.

4. Add the chickpeas and simmer for another 10 minutes until both the lentils and the chickpeas become soft.

5. If you desire a thinner stew, add some more vegetable broth.

6. After removing the stew from the heat, squeeze some lemon juice into it. Adjust the salt as per taste.

7. Once you ladle the soup into bowls, garnish it with coconut cream and cilantro. Scoop the soft, fatty layer of the coconut cream and add it to the top. Serve it with lemon wedges and more coconut milk. Sprinkle fresh cilantro on top!

Delicious Mediterranean Pinwheels

Serving Size: 1-2

Servings per Recipe: 16

Calories: 212 per serving

Preparation Time: 5 minutes

Cooking Time: 1 minute

Ingredients:

Tahini Sauce

1 clove of garlic

3 tablespoons of tahini paste

Salt

3 tablespoons of lemon juice

½ cup of water

Pepper

4 tablespoons of white vinegar

Pinwheels

Olives

Gluten-free tortillas

Cherry tomatoes

Lettuce

Artichokes

Nutrition Information:

Fat – 6 g

Carbohydrates – 30 g

Protein – 7 g

Instructions:

1. Combine all the ingredients for the tahini sauce in a small bowl.

2. Cut the artichokes, tomatoes, and olives.

3. On one tortilla, spread some tahini sauce. Add the veggies and, lastly, the salad.

4. Roll the tortillas tightly and cut them into pinwheels!

Delicious Collard Wraps

Serving Size: 1

Servings per Recipe: 4

Calories: 279 per serving

Preparation Time: 15 minutes

Ingredients:

1 avocado

4 large collard leaves

½ lime

1 teaspoon of extra virgin olive oil

1 red bell pepper

2-3 ounces of alfalfa sprouts

1 avocado

½ teaspoon of minced garlic

1 cup of raw pecans

½ teaspoon of grated ginger

1 tablespoon of tamari

Nutrition Information:

Fat – 26 g

Carbohydrates – 11 g

Protein – 4 g

Instructions:

1. Wash the collard leaves thoroughly and cut off the white stem. Put them in warm water with a dash of lemon juice. Allow the leaves to soak for about 10 minutes. Dry the leaves with a paper towel and, with a sharp knife, cut off the central root.

2. Slice the pepper and avocado.

3. In a blender, combine the pecan, cumin, tamari, and olive oil. Pulse everything until you have a clumpy mix.

4. Spread a collard leaf and spoon the pecan mixture onto it. Top it with the red bell pepper and avocado slices. Add some lime juice. Lastly, add the alfalfa sprouts. Fold the bottom and top and then wrap on both sides.

5. Slice the wrap in half and serve it to your guests!

Snacks Recipes

Hummus without Oil

Serving Size: 1 portion

Servings per Recipe: 6

Calories: 202 per serving

Preparation Time: 5 minutes

Ingredients

2 tablespoons of lemon juice

1 15-ounce can of chickpeas

2 tablespoons of tahini

1-2 freshly chopped/minced garlic cloves

Red pepper hummus

2 tablespoons of almond milk pepper

Nutrition Information:

Fat – 3 g

Carbohydrates – 35 g

Protein – 11 g

Instructions:

1. Rinse the chickpeas and put them in a high-speed blender with garlic. Blend them until they break into fine pieces.

2. Add the other ingredients and blend everything until you have a smooth paste. Add some water if you want a less thick consistency.

3. Your homemade hummus dip is ready to be served with eatables!

Tempting Quinoa Tabbouleh

Serving Size: 1 portion

Servings per Recipe: 6

Calories: 292 per serving

Preparation Time: 10 minutes

Cooking Time: 10 minutes

Ingredients

1 cup of well-rinsed quinoa

1 finely minced garlic clove

½ teaspoon of kosher salt

½ cup of extra virgin olive oil

2 tablespoons of fresh lemon juice

Freshly ground black pepper

2 Persian cucumbers, cut into ¼-inch pieces

2 thinly sliced scallions

1 pint of halved cherry tomatoes

½ cup of chopped fresh mint

2/3 cup of chopped parsley

Nutrition Information:

Fat – 20 g

Carbohydrates – 25 g

Protein – 5 g

Instructions:

1. Put a medium saucepan on high heat and boil the quinoa mixed with salt in 1 ¼ cups of water. Decrease the heat to medium-low, cover the pot, and simmer everything until the quinoa is tender. The entire process will take 10 minutes. Remove the quinoa from heat and allow it to stand for 5 minutes. Fluff it with a fork.

2. In a small bowl, whisk the garlic with the lemon juice. Add the olive oil gradually. Mix the salt and pepper to taste.

3. On a baking sheet, spread the quinoa and allow it to cool. Shift it to a large bowl and mix ¼ of the dressing.

4. Add the tomatoes, scallions, herbs, and cucumber. Give them a good toss and season everything with pepper and salt. Add the remaining dressing.

Quick Peanut Butter Bars

Serving Size: 10

Servings per Recipe: 1

Calories: 343 per serving

Preparation Time: 10 minutes

Ingredients:

20 soft-pitted Medjool dates

1 cup of raw almonds

1 ¼ cup of crushed pretzels

1/3 cup of natural peanut butter

Nutrition Information:

Fat – 23 g

Carbohydrates – 33 g

Protein – 5 g

Instructions:

1. Put the almonds in a food processor and mix them until they are broken.

2. Add the peanut butter and the dates. Blend them until you have a thick dough

3. Crush the pretzels and put them in the processor. Pulse enough to mix them with the rest of the ingredients. You can also give them a good stir with a spoon.

4. Take a small, square pan and line it with parchment paper. Press the dough onto the pan, flattening it with your hands or a spoon.

5. Put it in the freezer for about 2 hours or in the fridge for about 4 hours.

6. Once it is fully set, cut it into bars. Store them and enjoy them when you are hungry. Just remember to store them in a sealed container.

Healthy Cauliflower Popcorn

Serving Size: 1 spoon

Servings per Recipe: 2 cups

Calories: 69 per serving

Preparation Time: 10 minutes

Cooking Time: 12 hours

Ingredients:

2 heads of cauliflower

Spicy Sauce

½ cup of filtered water

½ teaspoon of turmeric

1 cup of dates

2-3 tablespoons of nutritional yeast

¼ cup of sun-dried tomatoes

2 tablespoons of raw tahini

1-2 teaspoons of cayenne pepper

2 teaspoons of onion powder

1 tablespoon of apple cider vinegar

2 teaspoons of garlic powder

Nutrition Information:

Fat – 2.4 g

Carbohydrates – 6 g

Protein – 3.1 g

Instructions:

1. Chop the cauliflower into small pieces so that you can have crunchy popcorn.

2. Put all the ingredients for the spicy sauce in a blender and create a mixture with a smooth consistency.

3. Coat the cauliflower florets in the sauce. See that each piece is properly covered.

4. Put the spicy florets in a dehydrator tray.

5. Add some salt and your favorite herb if you want.

6. Dehydrate the cauliflower for 12 hours at 115°F. Keep dehydrating until it is crunchy.

7. Enjoy the cauliflower popcorn, which is a healthier alternative!

Hummus Made with Sweet Potato

Serving Size: 1 cup

Servings per Recipe: 3-4 cups

Calories: 33.6 per serving

Preparation Time: 15 minutes

Cooking Time: 55 minutes

Ingredients:

2 cups of cooked chickpeas

2 medium sweet potatoes

3 tablespoons of tahini

3 tablespoons of olive oil

3 freshly peeled garlic gloves

Freshly squeezed lemon juice

Ground sea salt

¼ teaspoon of cumin

Zest from half a lemon

½ teaspoon of smoked paprika

1 ½ teaspoons of cayenne pepper

Nutrition Information:

Fat – 0.9 g

Carbohydrates – 5,6 g

Protein – 1 g

Instructions:

1. Preheat the oven to 400°F. Put the sweet potatoes on the middle rack of the oven and bake them for about 45 minutes. You can also bake the potatoes in a baking dish. You will know that they are ready when they become soft and squishy.

2. Allow the sweet potatoes to cool down. Blend all the other ingredients in a food processor.

3. After the sweet potatoes have sufficiently cooled down, use a knife to peel off the skin.

4. Add the sweet potatoes to a blender and blend well with the rest of the ingredients.

5. Once you have a potato mash, sprinkle some sesame seeds and cayenne pepper and serve it!

Crisp Balls Made with Peanut Butter

Serving Size: 2-3 balls

Servings per Recipe: 16 balls

Calories: 79 per serving

Preparation Time: 29 minutes

Ingredients:

¼ cup of wheat germ

½ cup of natural peanut butter

1/3 cup of rolled oats

¼ cup of unsweetened flaked coconut

¼ cup of whole quick oats

½ teaspoon of ground cinnamon

¼ cup of brown rice crisp cereal

1 tablespoon of maple syrup

¼ cup of apple cider vinegar

Nutrition Information:

Fat – 4.8 g

Carbohydrates – 6.3 g

Protein – 3.5 g

Instructions:

1. In a bowl, mix all the ingredients apart from the rice cereal. Combine everything properly.

2. Create 16 balls out of the mixture. Each ball should be 1 inch in diameter.

3. In a shallow dish, add the rice cereal and roll each ball on the crispies. See that the balls are properly coated.

4. Enjoy your no-bake crisp balls.

5. Store them in a refrigerator for later use.

Healthy Protein Bars

Serving Size: 2-3 balls

Servings per Recipe: 12 balls

Calories: 47 per serving

Preparation Time: 19 minutes

Ingredients:

1 large banana

1 cup of rolled oats

1 serving of vegan vanilla protein powder

Nutrition Information:

Fat – 0.7 g

Carbohydrates – 8 g

Protein – 2.7 g

Instructions:

1. In a food processor, blend the protein powder and rolled oats.

2. Blend them for 1 minute until you have a semi-coarse mixture. The oats should be slightly chopped, but not powdered.

3. Add the banana and form a pliable and coarse dough.

4. Shape into either balls or small bars and store them in a container.

5. Eat one and store the rest in an airtight container in the refrigerator!

Conclusion

As you go through this book, you will thoroughly enjoy the plant-based recipes, which are nutritious and, most importantly, easy to make. In this little world of ours, where we are constantly on the move and trying our best to absorb all of the goodness from our food, it is imperative that we choose something healthy and hassle-free.

The book is conceptualized with the idea of offering you a comprehensive view of a plant-based diet and how it can benefit the body. You may find the shift sudden, especially if you are a die-hard fan of non-vegetarian items. But, you need not give up anything that you love. Eat everything in moderation.

As you start making the transition to a plant-based diet, you will find some remarkable changes within your body. You will have a better digestive system, and you can control chronic problems. All of these changes will make you happy in the long run. A plant-based diet alone can do wonders, but don’t forget to exercise along with this diet to get the best results.

You will love reading this book, as it helps you to understand how revolutionary a plant-based diet can be. It will help you to make informed decisions as you move toward greater change for greater good. What are you waiting for? Have you begun your journey on the path of the plant-based diet yet? If you haven’t, do it now!

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