SALADS, SOUPS, AND SIDES

◁ ZESTY BLACK-EYED PEA SALAD

This salad is an incredible concoction of flavors with a zing of Cajun spice tossed in.

FOR THE SALAD:

2 1/2 cups (375 g) cooked black-eyed peas

2 cups (330 g) cooked brown rice

2 cups (240 g) thinly sliced celery

1 3/4 cups (260 g) cooked sweet corn

1 cup (150 g) diced red bell pepper

1/2 cup (30 g) chopped cilantro

1 tablespoon (9 g) minced jalapeño (Remove the seeds if you want less heat.)

1/3 cup (33 g) chopped green onion

FOR THE DRESSING:

1/4 cup (60 ml) apple cider vinegar

1 teaspoon cumin

1 1/2 teaspoons Cajun seasoning

3 cloves garlic, minced

2 tablespoons (25 g) sugar

1 teaspoon black pepper

1/3 cup (80 ml) olive oil

1 1/2 teaspoons salt

To make the salad: In a large bowl, combine all of the ingredients. Chill until cold, at least 1 hour.

To make the dressing: In a smaller bowl, whisk together all of the ingredients.

Toss the salad with the dressing until well combined. Chill in the fridge for a few hours to let the flavors meld. Serve cold or at room temperature.

Yield: 12 servings

◁ DELI-STYLE CHICKPEA SALAD

The creamy dressing has a sweet and tangy bite, which is mellowed out by the crunchy almonds and juicy grapes. This dish is equally amazing served on sliced bread or atop a bed of greens.

3 1/2 cups (800 g) cooked chickpeas (if canned, drained and rinsed)

1 tablespoon (2.5 g) rubbed sage

1 1/2 teaspoons chicken-flavored vegetable seasoning powder, optional

1/4 teaspoon salt

3 stalks celery, thinly sliced (about 1 cup, [100 g])

2 tablespoons (30 ml) lemon juice

1/2 cup (120 ml) vegan mayonnaise

1 tablespoon (15 g) spicy brown mustard

1 tablespoon (15 ml) agave nectar

1/4 teaspoon celery salt

1/2 cup (60 g) sliced, toasted almonds

1 cup (150 g) quartered seedless grapes

In a food processor, combine the chickpeas, sage, seasoning, and salt. Pulse briefly just until crumbly. For a smoother salad, pulse the chickpeas longer.

Transfer the mixture to a bowl. Stir in the celery, juice, mayonnaise, mustard, agave, and celery salt until the salad is uniform in texture and color. Fold in the almonds and grapes.

Yield: 10 servings

◁ WHITE BEAN AND ARTICHOKE SALAD

If you love simple bean/veggie/herb salads, you’ll really love this one.

2 cans (15 ounces, or 420 g) white beans, drained and rinsed

1/2 or 1 can (14 ounces, or 395 g) artichoke hearts, drained and roughly chopped

1 red, orange, or yellow bell pepper, seeded and diced

1/3 cup (33 g) pitted black olives, finely chopped

1 small red onion, finely chopped

1/4 cup (16 g) chopped fresh parsley

1/4 cup (16 g) chopped fresh mint leaves

2 tablespoons (8 g) chopped fresh basil

1/4 cup (60 ml) olive oil

1/4 cup (60 ml) red wine or balsamic vinegar

Salt, to taste

Black pepper, to taste

In a large bowl, combine the beans, artichokes, bell pepper, olives, onion, parsley, mint, and basil.

In a jar or small bowl, combine the oil and vinegar. Shake together or mix well.

Pour the oil and vinegar over the salad and toss to coat. Season with salt and pepper.

Cover and chill in the fridge for several hours or overnight, stirring occasionally, to let the flavors blend.

Yield: 6 servings

◁ BLACK BELUGA LENTIL SALAD

Serve at or above room temperature. Serve as a side or starter or atop a bed of spinach or mixed greens.

1 cup (200 g) dried black beluga or French Puy lentils

2 1/2 cups (588 ml) vegetable broth

2 carrots, finely chopped

3 green onions, chopped

1 tablespoon (4 g) chopped fresh parsley

1 tablespoon (4 g) chopped fresh oregano or (6 g) marjoram

1/2 cup (75 g) chopped toasted almonds

2 tablespoons (30 ml) olive oil

3 tablespoons (45 ml) balsamic vinegar

1/2 teaspoon salt

Black pepper, to taste

Rinse the lentils in a strainer and pick through to remove any stones or debris.

In a 3-quart (3 L) saucepan, cook the lentils and broth over medium-low heat. Cover and simmer for 30 minutes, or until the lentils are tender. Halfway through the cooking time, check to make sure the broth hasn’t evaporated. If needed, add additional water to prevent the lentils from burning. Remove from the heat, drain, and transfer to a large bowl. Add the carrots, onion, parsley, oregano, almonds, oil, vinegar, and salt. Season with pepper. Stir to combine and taste.

Add any more seasonings, as needed, and either serve right away or store in the fridge for a few hours or overnight. You may need to refresh it with additional vinegar or salt before serving.

Yield: 4 servings

◁ CREAMY POTATO SALAD

This recipe for potato salad emulates the traditional recipe.

1 1/2 to 2 1/2 teaspoons salt, divided

5 pounds (2.3 kg) Yukon gold potatoes, cut into 1-inch (2.5 cm) cubes

1/2 cup (120 ml) apple cider vinegar

5 tablespoons (70 ml) yellow mustard

2 cups (450 g) vegan mayonnaise

1 teaspoon celery salt

1/2 cup (75 g) minced red bell pepper

6 stalks celery, chopped to equal about 1 cup (150 g)

1 tablespoon (15 g) sweet relish

Paprika, to taste

Black pepper, to taste

Fill a large pot of water about halfway full with water, add 1 to 2 teaspoons of the salt and bring to a rolling boil. Carefully add the potatoes and return the water to a rolling boil. When the water has returned to a full boil, begin timing. Cook the potatoes for about 7 minutes, or just until they can be pierced with a fork, but do not fall apart. (These potatoes should not be cooked to the same consistency as you would cook mashed potatoes; you want them slightly less done than that.)

Transfer the potatoes to a colander and drain well. While still in the colander, douse with vinegar, being sure to evenly cover.

Place a plate under the colander and one on top to cover. Refrigerate for about 2 hours, or until well chilled.

Transfer the potatoes to a large bowl. Stir in the mustard, mayonnaise, the remaining 1/2 teaspoon salt, celery salt, bell pepper, celery, and relish. Stir well. If the potatoes have held their shape too much, smash a few gently with a fork. Stir again to incorporate the dressing. Top with paprika and black pepper to taste. Serve very cold.

Yield: 10 servings

◁ POTATO SALAD IN RADICCHIO CUPS

You can easily modify this recipe, which is perfect as a side dish, lunchtime snack, or picnic-basket staple, to include your favorite potato salad ingredients.

8 medium creamy yellow potatoes, quartered

1/2 cup (115 g) vegan mayonnaise, plus more if needed

4 green onions, white and green parts, finely chopped

2 small carrots, peeled and finely chopped

2 tablespoons (8 g) finely chopped fresh parsley

2 celery stalks, finely chopped

1 small red onion, finely chopped

1 tablespoon (15 ml) lemon juice

1 teaspoon (6 g) salt

Black pepper, to taste

24 small radicchio, Boston lettuce, or endive leaves

Steam or boil the potatoes until tender but not too soft. Drain, cool, and cube.

In a large bowl, combine the potatoes with the mayonnaise, onions, carrots, parsley, celery, onion, juice, and salt. Add more mayonnaise, if necessary. Season with pepper, and mix well.

To serve, place 2 tablespoons (60 g) potato salad in each leaf.

Yield: 24 servings

◁ “NO ONE WILL KNOW IT’S VEGAN” POTATO SALAD

If you don’t tell your family, they won’t even know this potato salad is vegan.

3 (2 pounds, or 1.14 kg) red potatoes, unpeeled, cut into 1/4-inch (6 mm) cubes

3 (2 pounds, or 1.14 kg) Yukon gold potatoes, unpeeled, cut into 1/4-inch (6 mm) cubes

3 (2 pounds, or 1.14 kg) russet potatoes, unpeeled, cut into 1/4-inch (6 mm) cubes

1/3 cup (43 g) capers

1 can (4 ounces, or 112 g) low-sodium black olives, chopped (about 1 cup)

1 cup (160 g) diced onion

1 cup (101 g) diced celery

1 red bell pepper, seeded and diced

1 tablespoon (9 g) minced garlic (about 3 cloves)

2 tablespoons (6 g) dried dill

16 ounces (284 g) frozen peas, thawed

1 tablespoon (2 g) black pepper

4 containers (24 ounces, or 681 g) unsweetened plain soy or almond yogurt

3 tablespoons (45 g) Dijon mustard, plus more to taste

Boil or steam the potatoes until firmly cooked, but not mushy. Drain the potatoes and place them in a large bowl. Add remaining the ingredients except for the yogurt and mustard. Next add half of the yogurt and mix. Continue to add yogurt and mix until it reaches your desired creaminess. (Some people like it moister than others.) Add the mustard, mix, and add more to taste. Chill for at least 2 hours before serving.

Yield: 10 to 12 servings

◁ RUSSIAN SALAD

This potato-based salad, like its name implies, has its origins in Russia. Over the years it has gained fans in Spain, Italy, and eventually made its way to South America.

FOR THE DRESSING:

12 ounces (340 g) silken tofu, drained

1 tablespoon (15 g) spicy brown mustard

2 tablespoons (28 ml) apple cider vinegar

2 tablespoons (28 g) vegan mayonnaise

1 teaspoon salt

FOR THE SALAD:

3 medium Yukon gold potatoes, baked whole

1/2 cup (30 g) finely chopped, packed parsley

1 large carrot, shredded

1/4 cup (60 g) dill relish

4 vegan hot dogs, diced

4 slices American-style vegan cheese, stacked and diced

5 small shallots, sliced

1 tablespoon (2.4 g) fresh thyme

Salt, to taste

Black pepper, to taste

To make the dressing: In a food processor, blend all of ingredients until smooth, scraping down the sides as necessary.

To make the salad: Cut the potatoes into bite-size pieces, salt lightly, and then toss with the other ingredients. Gently fold in the dressing to fully coat. Serve cold.

Yield: 8 servings

◁ SPICY EDAMAME COLESLAW

This coleslaw is slightly different than the typical American-style coleslaw because it features Asian-inspired flavors and coconut cream as the dressing base rather than mayo.

FOR THE SLAW:

1 small head napa cabbage

2 cups (260 g) frozen edamame

FOR THE DRESSING:

1 ripe avocado, pitted and peeled

1 teaspoon freshly grated ginger

2 tablespoons (30 ml) mirin

3 tablespoons (45 ml) white miso

2 tablespoons (30 ml) rice vinegar

1 teaspoon wasabi powder

4 heaping tablespoons (60 ml) full-fat coconut cream (the thickest part from a can of chilled, unstirred coconut milk)

1/4 cup (60 ml) water

2 tablespoons (30 ml) agave nectar

1 tablespoon (15 ml) spicy chili garlic sauce (such as Sriracha)

To make the slaw: Shred the cabbage and place in a large bowl.

Boil the edamame for about 5 minutes, or just until tender. Once done, rinse under cold water until no longer hot and drain well. Toss with the cabbage and mix until the edamame is evenly distributed throughout.

To make the dressing: In a bowl, using a fork, mash the avocado. Vigorously mix in the remaining ingredients until smooth. If needed, process in a blender or food processor so there are no lumps in the dressing. Toss the cabbage and edamame with the dressing until evenly coated.

Yield: 8 servings

◁ LATE SUMMER SALAD WITH CREAMY DILL DRESSING

This is a creamy twist on a favorite summer salad. Depending on the size of your veggies, you may be left with a little extra dressing.

4 or 5 medium tomatoes

1 or 2 medium cucumbers, peeled

3 tablespoons (45 ml) apple cider vinegar

1 block (15 ounces, or 420 g) silken tofu

1 or 2 cloves garlic

1 teaspoon salt

5 tablespoons (20 g) chopped fresh dill, divided, plus several sprigs for garnish

Chop the tomatoes and cucumbers into bite-size pieces.

In a bowl, toss the tomatoes and cucumbers with the vinegar. Marinate for at least 30 minutes in the fridge.

In a food processor, purée the tofu, garlic, salt, and 2 tablespoons (8 g) of the dill until very smooth.

Remove the cucumbers and tomatoes from the fridge, drain well, and toss with enough dressing to thoroughly coat. Stir in the remaining 3 tablespoons (12 g) dill. Chill in the fridge until cold for at least 1 hour or up to a few hours. Garnish with the dill sprigs.

Yield: 8 servings

◁ EGGPLANT AND CUCUMBER SALAD

Korean inspiration shines through in this salad with the combination of crispy cold cucumbers and warm tender eggplant. It makes an excellent accompaniment to Cold Sesame Noodles.

FOR THE EGGPLANT MIX:

3 Japanese eggplants (about 1.3 pounds, or 600 g), peeled, halved, and cut into large bite-size pieces

1/4 cup (25 g) chopped green onion

1 tablespoon (10 g) minced garlic

1 tablespoon (4 g) minced fresh oregano

2 tablespoons (30 ml) olive oil

1/4 cup (60 ml) water

1 teaspoon salt

1 tablespoon (15 g) horseradish (freshly grated or jarred, not powdered)

FOR THE CUCUMBER MIX:

1 large English (or thin-skinned) cucumber, diced

2 tablespoons (8 g) chopped fresh oregano

Zest and juice of 1 lemon

1 teaspoon salt

2 tablespoons (30 ml) olive oil

1 tablespoon (15 ml) agave nectar

To prepare the eggplant mix: In a medium saucepan, cook the eggplant, onion, garlic, oregano, and oil over medium-high heat for about 8 minutes, or until soft. Add the water, salt, and horseradish. Cover with a tight-fitting lid. Reduce the heat to medium-low and cook for about 10 minutes longer, stirring occasionally so that the eggplant doesn’t stick to the pan. Remove from the heat and cool to room temperature.

To prepare the cucumber mix: In a large bowl, combine the cucumber, oregano, juice, zest, salt, oil, and agave. Cover and let rest in the fridge for about 20 minutes.

Drain the excess liquid from the cucumber mix and toss with the eggplant. Serve at room temperature or chill before serving.

Yield: 4 servings

◁ FALAFEL CUCUMBER SALAD WITH BABA GHANOUSH

Serve this dish hot or at room temperature.

FOR THE CUCUMBER SALAD:

3 small tomatoes, diced

2 cucumbers, diced

1 scallion, minced

1/2 cup (30 g) minced parsley

1/2 cup (48 g) minced mint

1 tablespoon (15 ml) olive oil

1 teaspoon salt

Juice of 1 lemon

FOR THE FALAFEL:

3 cloves roasted garlic

4 cups (960 g) cooked chickpeas

1 cup (160 g) finely minced onion

2 teaspoons ground cumin

1 teaspoon salt

2 teaspoons baking powder

2 cups (240 g) chickpea flour, plus extra for shaping

1/2 cup (30 g) chopped fresh parsley

1/2 cup (8 g) chopped fresh cilantro

FOR THE BABA GHANOUSH:

3 large eggplants

Salt, to taste

1 tablespoon (15 ml) olive oil

4 cloves garlic

1/2 cup (120 g) tahini

1 tablespoon (15 ml) lemon juice

1 teaspoon salt

To make the Cucumber Salad: In a bowl, combine all of the ingredients.

To make the Falafel: In a food processor, pulse the garlic, chickpeas, onion, cumin, salt, and baking powder until mixed, scraping down the sides, or until thick and smooth, adding a small amount of water if needed.

Transfer the mixture into a large bowl and stir in the flour. Fold in the parsley and cilantro. Chill the mixture in the freezer for 15 minutes.

Preheat the oil in a deep fryer to 360°F (185°C). Line a plate with paper towels.

Form the Falafel mixture into fifteen 2 × 1-inch (5 × 2.5 cm) patties. Use a little extra chickpea flour to shape them if they are sticky, but try not to “coat” the patties in it.

Deep fry the falafel for about 8 minutes. Transfer to the prepared plate.

To make the Baba Ghanoush: Preheat the oven to 400°F (200°C, gas mark 6).

Slice the eggplants in half lengthwise and rub the interior flesh lightly with salt. Drizzle with the oil and then place on a baking sheet, cut side down.

Wrap the garlic loosely in foil and roast along with the eggplants. Bake for 1 hour, or until the eggplants have become very tender. Once they are roasted, remove the garlic, and then broil the eggplants for 5 minutes to add a smoky richness to the Baba Ghanoush.

Scoop out the roasted eggplant flesh, seeds and all, and place in a food processor along with the garlic, tahini, juice, and salt. Process until smooth.

Yield: 15 falafels

◁ CARROT CELERIAC REMOULADE

This simple salad is the perfect accompaniment to the Mediterranean Croquettes.

4 medium carrots, peeled

1 medium celeriac (celery root)

2 tablespoons (8 g) finely minced fresh marjoram

Juice of 1 lemon

2 tablespoons (30 g) Dijon mustard

6 tablespoons (90 g) vegan mayonnaise

3 tablespoons (45 ml) olive oil

1 tablespoons (15 g) sweet relish

3 tablespoons (40 g) sugar

Using a grater, shred the carrots to make about 2 cups (220 g).

Remove the tough outer layer from the celeriac and shred it completely to make about 3 1/4 cups (425 g).

In a very large bowl, toss the carrots and celeriac together.

In a medium bowl, whisk together the remaining ingredients to make a smooth dressing. Gently toss the carrot and celeriac mixture with the dressing until evenly coated.

Yield: 10 servings

◁ CAPRI SALAD WITH PINE NUTS OVER ARUGULA

This is a traditional take on the classic Capri salad. Use vegan mozzarella wedges or sliceable vegan cheese if you can find it. Otherwise, place shredded vegan cheese on the stacks and broil.

2 large heirloom tomatoes

About 6 thick slices of vegan mozzarella-style cheese

1 tablespoon (15 ml) balsamic vinegar

1 tablespoon (15 ml) olive oil

1/2 teaspoon black pepper

Pine nuts

Handful of arugula

10 basil leaves

Slice the tomatoes into about three or four 1/2-inch (1 cm) thick slices. Stack the slices with a thin slice of mozzarella in between each tomato slice, ending with a slice of cheese on top. (You should have about 3 slices of tomato layered with 3 slices of cheese.)

Broil for about 4 minutes, or until the cheese bubbles and browns on top.

Drizzle with a little vinegar and oil. Top with the pepper and nuts. Serve over the arugula and garnish with the basil.

Yield: 2 salads

◁ ROASTED FENNEL SALAD WITH CARAMELIZED ONIONS

Much like a wilted spinach salad, the warmth of the caramelized onions in the dressing wilts the greens softly, while the bright notes of roasted fennel liven the salad and give it depth.

1 bulb fennel, cut into bite-size chunks

1 teaspoon olive oil, divided

1 1/4 teaspoons salt, divided

1 large Vidalia onion, sliced very thin

4 to 5 cups (120 to 150 g) fresh spinach

2 teaspoons lemon juice

1/2 teaspoon black pepper

1 apple, very thinly sliced into half moons

2 teaspoons flaxseed or chia seeds

1/2 cup (30 g) cut-up fennel greens (the feathery greens), chopped

Preheat the oven to 400°F (200°C, gas mark 6). Line a baking sheet with parchment.

Evenly place the fennel bulb in a single layer on the prepared baking sheet. Drizzle lightly with 1/2 teaspoon of the olive oil and 1/2 teaspoon of the salt. Bake for about 30 to 35 minutes, or until tender and golden brown on the edges.

Meanwhile, in a small frying pan, sauté the onion with 1/2 teaspoon of the salt and the remaining 1/2 teaspoon oil over high heat for about 7 minutes, or until the edges turn brown and the onion begins to turn translucent. Reduce the heat slightly and continue sautéing for about 7 minutes longer, or until the onion begins to turn brown.

Reduce the heat once again and cook, on about medium heat for about 5 more minutes, stirring often, or until onion has transformed into a deep caramel brown and is very tender. Set aside to allow to cool.

In a small bowl, toss the onion, spinach, remaining salt, juice, and pepper. Gently massage into the spinach for about 15 to 30 seconds, just long enough to slightly wilt the leaves. Toss in the fennel and apple, flax or chia seeds, and fennel greens.

Yield: 4 servings

◁ CHOPPED ENDIVE, “ROQUEFORT,” PECAN, AND CRANBERRY SALAD

To quickly toast the pecans, simply place pecans on an ungreased baking sheet and roast in a preheated oven at 375°F (190°C, gas mark 5) for 5 to 7 minutes or until fragrant.

FOR THE ROQUEFORT:

1 block (about 14 ounces, or 400 g) extra-firm tofu

3 teaspoons (16 g) white or yellow miso

3 tablespoons (45 ml) white wine

2 tablespoons (28 ml) lemon juice

3 tablespoons (45 ml) water

1/2 tablespoon Dijon mustard

FOR THE DRESSING:

2 tablespoons (30 g) Dijon mustard

1 tablespoon (20 g) agave

1 tablespoon (15 ml) lemon juice

2 teaspoons strawberry preserves

1 tablespoon (15 ml) water

FOR THE SALAD:

1 1/4 pounds (630 g, or about 5 heads), endive leaves, halved

1 cup (100 g) toasted pecans, chopped

1 cup (120 g) dried cranberries

To make the Roquefort: Press the tofu until practically all the water is removed. To easily press tofu, drain all water from the package and then wrap the tofu tightly in a large, clean kitchen towel. Place the tofu on a flat baking sheet or plate and then top with another flat baking sheet or plate. Weigh down the tofu with a few heavy cans (two 30-ounce [840 g] cans of tomatoes work great) for at least 1 hour and up to 4 hours until most of the water from the tofu has been absorbed into the towel.

In a bowl, whisk together the miso, wine, juice, water, and mustard until smooth.

In a small dish, marinate the tofu in the miso mixture for at least 5 hours and up to overnight.

Preheat the oven to 225°F (110°C, gas mark 1/4).

Drain the marinade from the tofu by pressing gently with your hands using a clean towel, just long enough to remove any excess liquid. Cube the tofu into about 40 small pieces.

Place the tofu on an ungreased baking dish. Bake for 45 minutes, flipping halfway through. Refrigerate before using.

To make the dressing: In a bowl, whisk all of the ingredients together until smooth, but leave chunks of strawberries from the preserves remaining.

To make the salad: In a serving bowl, toss the dressing with the endive. Top with the pecans, cranberries, and Roquefort.

Yield: 4 small side salads

◁ ORANGE, ARTICHOKE, ARUGULA, AND FENNEL SALAD

Arugula adds a nice earthy balance to the bright notes of the fennel and orange.

2 tablespoons (30 ml) lemon juice

1 tablespoon (15 ml) olive oil

1 tablespoon (15 ml) agave nectar

2 tablespoons (30 ml) orange juice

1 teaspoon poppy seeds, plus a pinch for garnish

2 packed cups (58 g) baby arugula leaves

1/2 cup (100 g) thinly shaved fennel bulb, tough core removed (use a mandoline or a vegetable peeler)

8 small canned artichoke hearts, halved

2 medium seedless oranges, supremed (see Recipe Note)

In a medium bowl, whisk the lemon juice, oil, agave, orange juice, and seeds to make a thin dressing. Toss with the arugula to evenly and lightly coat. Gently stir in the fennel, artichoke, and oranges. Garnish with the seeds.

Yield: 4 servings

▸ Recipe Note

To supreme an orange, cut off the top and bottom of the orange, so that the fruit sits flat on your cutting board and the interior of the orange is visible. Carefully cut the remaining peel off, following the curve of the fruit until no more pith remains on the outside of the flesh. Over a bowl to catch the juice, cut along the membrane of each section with your knife from top to bottom and slice through to reveal each orange wedge. After cutting through the center of the membrane, the segments can easily be removed.

◁ GRAPEFRUIT, YELLOW PEPPER, AND AVOCADO SALAD

This salad is creamy from the avocado, sour from the grapefruit, sweet from the agave, cool and crunchy from the cucumber and lettuce, and hot from the red onion and jalapeño.

1 large yellow grapefruit, peeled and separated into wedges

2 yellow bell peppers, seeded and sliced

2 medium cucumbers, peeled, seeded, and cut into 1-inch (2.5 cm) matchsticks

1 medium red onion, sliced

1 tablespoon (15 ml) olive oil

1 tablespoon (20 g) agave nectar

1 jalapeño pepper, minced

1/4 teaspoon salt

2 ripe avocados, peeled, halved, pitted, and sliced

8 romaine lettuce leaves, whole

Black pepper, to taste

In a bowl, combine the grapefruit, bell peppers, cucumber, and onion.

In a small bowl, combine the oil, agave, jalapeño pepper, and salt. Pour the dressing over the grapefruit mixture and toss to combine. Add the avocado and gently toss, avoiding mashing the avocado. Serve right away or marinate for 1 hour.

When ready to serve, divide the leaves among 4 plates. Top each with the marinated mixture. Season with black pepper.

Yield: 4 servings

◁ MINTED GREEN SALAD WITH ORANGES, LENTILS, AND TOMATOES

You’ll fall in love with this salad after only one bite. The earthy undertone and chewiness of the lentils pairs naturally with the robust flavors of the Middle East with the addition of fresh parsley mint.

1 1/2 cups (297 g) cooked green lentils

1 teaspoon cumin

1 teaspoon salt

1 tomato, diced

2 seedless oranges, supremed and chopped (see this Recipe Note)

1/4 cup (24 g) finely chopped mint

1/2 cup (30 g) finely chopped parsley

In a bowl, combine the lentils, cumin, and salt. Toss with the tomato, oranges, mint, and parsley. Chill for at least 1 hour before serving.

Yield: 4 servings

◁ CITRUS SALAD

Enjoy this fresh, light, delicious salad any time of the year.

1 bunch curly kale, leaves stripped from rib and finely chopped

2 oranges, peeled with membranes removed and separated into wedges

1 red grapefruit, peeled with membranes removed and separated into wedges

1 small red onion, thinly sliced

1 jalapeño pepper, seeded and minced (or 1/8 teaspoon crushed red pepper flakes)

2 tablespoons (18 g) toasted pine nuts

1/4 cup (60 ml) orange juice

Juice of 1 lime

1 tablespoon (15 ml) vinegar (apple cider, balsamic, or rice)

2 tablespoons (40 g) agave nectar (or other liquid sweetener)

Zest of 1 orange, for garnish

In a large bowl, combine the kale, oranges, grapefruit, onion, pepper, and nuts.

In a separate bowl, whisk together the orange juice, lime juice, vinegar, and agave nectar. Pour the dressing over the salad ingredients and toss gently to coat evenly.

Serve in individual bowls, garnished with the zest.

Yield: 4 servings

◁ TROPICAL ENZYME SALAD

This salad is simple to prepare, refreshing, and high in vitamins. This salad is great at breakfast, lunch, or dinner, or as a snack or dessert.

1 papaya, peeled, seeded, and chopped

1 mango, peeled, pitted, and chopped

1 large avocado, peeled, pitted, and chopped

Juice of 1/2 lime

1/4 cup (21 g) unsweetened shredded coconut

In a medium bowl, mix the papaya, mango, and avocado. Drizzle the juice over the fruit and mix gently. Sprinkle with the coconut.

Yield: 3 servings

◁ SHREDDED KOHLRABI AND RAISIN SALAD

Kohlrabi, a member of the turnip family, has a mild flavor and crunchy texture. Serve this salad chilled or at room temperature.

2 small kohlrabi, peeled and shredded

1 carrot, peeled and shredded

1 shallot, sliced thin

1 tablespoon (2.4 g) thyme leaves

3 scallions, sliced into small rings

1/2 cup (30 g) loosely packed parsley leaves, minced

1 cup (145 g) raisins

Juice of 1 lemon

1 teaspoon salt

2 tablespoons (28 g) vegan mayonnaise

Dash or two nutmeg

1/2 tablespoon agave

In a bowl, gently mix all of the ingredients together until well mixed. Let the flavors meld for about 1 hour.

Yield: 4 servings

◁ GREEK SALAD WITH TAHINI DRESSING

Yes, you can have a vegan Greek salad.

FOR THE DRESSING:

3/4 cup (180 ml) olive oil

1 tablespoon (15 g) tahini

1/4 cup (60 ml) lemon juice

1/2 teaspoon salt

1 tablespoon (4 g) finely minced fresh Greek oregano

2 tablespoons (5 g) finely minced fresh basil

1/2 teaspoon black pepper

1 tablespoon (15 ml) agave nectar

3 cloves garlic, finely minced

FOR THE SALAD:

8 cups (440 g) chopped lettuce (green leaf, romaine, or curly leaf)

1 cup (100 g) pitted Kalamata olives

1 cup (150 g) Tofu Feta

1/3 cup (20 g) chopped fresh parsley

1 teaspoon lemon zest

Jarred pepperoncini (golden Greek peppers), sliced into rings, to taste

2 tomatoes, thinly sliced

To make the dressing: In a bowl, whisk together all the ingredients until combined. Store in an airtight container and let rest for at least 1 hour. Stir before using. (If refrigerating, allow to come back to room temperature before using because it will separate when cold.)

To make the salad: Shred the lettuce into bite-size pieces.

In a serving bowl, toss the lettuce with the dressing to taste. Add the olives, Tofu Feta, parsley, zest, pepperoncini, and tomatoes. Toss everything together gently.

Yield: 4 servings

◁ DRENCHED PAD THAI SALAD

This salad is similar to pad Thai, but made with raw zucchini “noodles.” It’s hearty enough to serve as a meal because it contains grilled pineapple and tofu.

1 package (16 ounces, or 455 g) extra-firm tofu, well drained and pressed

FOR THE TOFU MARINADE:

3/4 cup (175 ml) pineapple juice

3 scallions, thinly sliced

2 cloves garlic, minced

3 tablespoons (45 ml) wheat-free tamari (or soy sauce)

1 teaspoon Chinese five-spice powder

1 teaspoon peanut oil (or olive oil)

1 can (15 ounces, or 420 g) pineapple slices in pineapple juice

FOR THE ZUCCHINI NOODLES:

2 or 3 zucchini

FOR THE SALAD DRESSING:

3/4 cup (180 ml) liquid from tofu marinade

2 tablespoons (30 ml) lime juice

4 heaping tablespoons (64 g) smooth peanut butter

Wheat-free tamari or soy sauce, to taste

FOR THE SALAD:

1 mango, cut into bite-size pieces

1/2 cup (110 g) roasted peanuts, crushed

Chopped fresh cilantro, optional

Hot sauce, optional

Halve the tofu, making two rectangles about 1/2-inch (1.3 cm) thick. Cut them into bite-size triangles.

In a medium baking dish, arrange the tofu in a single layer.

To make the marinade: In a bowl, whisk all of ingredients together. Pour the marinade over the tofu. Marinate for at least 2 hours, flipping the tofu halfway through. Remove the tofu from the dish, reserving the leftover marinade.

Grill the tofu and the pineapple rings on an electric indoor grill (or a mesh grill pan placed on an outdoor grill) for 10 to 15 minutes, or until golden brown on both sides, flipping if necessary.

To make the zucchini noodles: Remove the ends from the zucchini and peel if desired. Using a vegetable spiralizer or vegetable peeler, cut the zucchini into long noodlelike strips, chopping into shorter “noodles” if necessary, and place in a large bowl.

To make the dressing: In a bowl, whisk all of the dressing ingredients until smooth. (The dressing will be quite soupy.) Add more tamari to taste, if desired. Pour the dressing over the zucchini noodles and mix together until well coated, allowing the excess to remain at the bottom of the bowl.

To assemble the salad: Divide the zucchini noodles among six bowls, also transferring some dressing to each bowl. Top with the tofu, pineapple, mango, peanuts and cilantro and hot sauce, if using.

Yield: 6 servings

◁ RED AND WHITE QUINOA KALE SALAD

The tahini in the dressing for this salad gives it a nice rich flavor, while the raisins add an unexpected sweetness. This salad tastes great warm or cold, which makes it the perfect dish to bring to potlucks or pack for lunches.

1 cup (168 g) white quinoa, uncooked

1/2 cup (84 g) red quinoa, uncooked

3 cups (705 ml) water or vegetable broth

8 ounces (227 g) chopped curly or lacinto kale

1/2 cup (45 g) sliced or slivered almonds (toasted or raw)

1/2 cup (80 g) raisins

1/2 cup (128 g) tahini

2 tablespoons (30 ml) soy sauce, tamari, or Bragg Liquid Aminos

2 tablespoons (30 ml) lemon juice

1 tablespoon (10 g) minced garlic

In a fine mesh strainer, rinse the quinoa. Strain out as much excess water as possible. (If you buy prewashed quinoa, you can omit this step.)

Place the quinoa in a dry pot with a lid, and heat it over medium heat for about 4 to 5 minutes, to lightly toast the quinoa, stirring constantly to prevent burning. Add the water or broth, raise the heat and bring to boil. Immediately lower the heat to low, cover, and cook for 15 minutes. Remove the pot from the heat and allow to stand, covered, for 5 minutes. Uncover and fluff with a fork.

While the quinoa is cooking, blanch the kale. Bring a pot of water to boil, drop in the kale, give it a quick stir and then quickly remove it and place into an ice water bath to stop the cooking.

Once the quinoa is cooked, place it in a bowl, along with the kale, almonds, and raisins.

In a small bowl, whisk together the tahini, soy sauce, juice, and garlic.

Toss the dressing with the salad to coat. Serve immediately or refrigerate.

Yield: 8 servings

◁ MAKE A SALAD A MEAL

Here’s an easy way to customize your favorite salad. Incorporate the suggested number of items from each of the categories. You will have a substantial salad. Select different items each time for a totally different, nutritious, and delicious salad every day. This salad is meant to be eaten as an entire family meal.

Greens: Select 2 or 3, 1 to 2 cups chopped raw per person: arugula, Belgium endive, bok choy, butter lettuce, chicory, Chinese cabbage, collard greens, escarole, kale, mache, dandelion greens, mustard greens, radicchio, spinach, Swiss chard, Romaine, red leaf, turnip greens, watercress, or other leafy greens

Vegetables: Select 4 to 5, 1 cup raw or 1/2 cup cooked per person: snow peas, snap peas, green beans, cucumbers, leeks, eggplant, mushrooms, green onions, bell peppers, zucchini, tomato, cauliflower, corn, sprouts, celery, radishes, jicama, beets, artichoke hearts, okra, broccoli, carrots, cabbage, or sundried tomatoes

Beans/legumes: Select 1, 1/4 to 1/2 cup per person: black beans, garbanzo beans, black-eyed peas, pinto beans, green peas, edamame, azuki beans, cannelloni beans, lima beans, white beans, or lentils

Grains: Select 1 or 2, 1/2 cup cooked per person: amaranth, millet, buckwheat, rye, quinoa, sorghum, kamut, spelt, wild rice, brown rice, barley, or teff

Fruit: Select 1 or 2, 1/2 cup per person: apples, berries, grapes, currants, oranges, avocado, tangerines, pears, cherries, star fruit, dates, figs, or cranberries

Nuts/seeds: Select 1, 1/4 cup per person: walnuts, pecans, almonds, cashews, coconut, ground flax seeds, pine nuts, chia seeds, sunflower seeds, or pumpkin seeds

In a large bowl, combine the selected ingredients.

Yield: Variable

◁ FIERY GINGERED YAM SALAD

This salad is inspired by two of Africa’s most often-used crops: ginger and yams. The ginger in this recipe dominates and adds a bit of heat to the salad. Cut it slightly if you’d prefer less spice.

3 medium-size white yams

2 cloves garlic, minced

2 tablespoons (16 g) fresh grated ginger

1 tablespoon (20 g) agave

1/2 teaspoon salt

Dash nutmeg

1/3 cup (5 g) finely chopped cilantro

1 tablespoon (15 ml) lemon juice

1 tablespoon (15 ml) coconut milk

8 finely chopped sun-dried tomatoes, soaked in water at least 1 hour and drained

Preheat the oven to 350°F (180°C, gas mark 4).

Place the yams on a baking sheet. Loosely cover with aluminum foil. Bake for 1 to 1 1/2 hours, or until soft when pierced with a fork. Remove from the oven and let cool briefly until cool enough to handle. Remove the skins and cut into bite-size cubes. Place in a large bowl.

Make the dressing by mixing all the ingredients, except the tomatoes, together in a small bowl. Add the tomatoes. Drizzle the dressing onto the yams. Toss lightly to coat.

Yield: 4 servings

◁ ROASTED EGGPLANT AND TOMATO SALAD

Serve this salad warm or cold. This tastes wonderful on top of tiny toasts made from the Pain Ordinaire recipe.

Salt, to taste

1 medium thin-skinned eggplant, cut into 1-inch (2.5 cm) pieces

3 cups (450 g) assorted small tomatoes (cherry, globe, etc.)

Drizzle olive oil

1/2 tablespoon ground cumin

1 cup (165 g) cooked corn kernels

2 tablespoons minced (8 g) fresh dill

Preheat the oven to 400°F (200°C, gas mark 6). Line a baking sheet with parchment paper.

In a medium bowl, salt the eggplant gently. Toss with the tomatoes and drizzle with the oil. Spread the eggplant and the tomatoes onto the prepared baking sheet. Roast for about 20 minutes, or until the eggplants are golden and the tomatoes are sunken and shiny. Sprinkle the veggies with the cumin.

Transfer to a medium bowl along with the corn and dill.

Yield: 4 servings

◁ WARM SPINACH SALAD

This salad is perfect for any season, but it’s best when spinach is available locally. The warm dressing slightly wilts the spinach, and the molasses caramelizes a bit.

12 to 14 ounces (335 to 395 g) baby spinach, rinsed and dried

1 medium red onion, thinly sliced

1 cup (110 g) pecans, toasted and coarsely chopped

1/4 cup (60 ml) olive oil

1 clove garlic, pressed

1 cup (235 ml) balsamic vinegar

1 tablespoon (14 g) molasses

1/2 teaspoon black pepper

1 teaspoon (5 ml) truffle oil, optional

In a large bowl, combine the spinach, onion, and pecans.

In a small saucepan, heat the olive oil over very low heat. Sauté the garlic for a few minutes, just to allow garlic flavor to seep into the oil. Add the vinegar, molasses, and pepper. Whisking constantly, bring almost to a boil, remove from the heat, and cool until just warm. Add the truffle oil, if using, and stir to combine.

Pour the dressing over the spinach. Toss to coat.

Yield: 4 to 6 servings

◁ WARM SPINACH AND TOASTY PINE NUT SALAD

This salad combines spinach with heart-healthy tomatoes, free radical–killing coconut oil, and pine nuts, which contain nutrients that lower blood pressure.

2 teaspoons coconut oil, divided

2 cups (60 g) spinach leaves

2 tablespoons (18 g) pine nuts

1 cup (150 g) cherry tomatoes, sliced

1 to 2 tablespoons (15 to 28 ml) any balsamic vinaigrette dressing

In a medium skillet, melt 1 teaspoon of the oil over medium heat. Add the spinach and cook it until it wilts.

In a small skillet, heat the remaining oil over medium heat. Add the nuts and stir to make sure the oil coats the nuts evenly. Toast the nuts lightly.

Place the spinach on a serving plate. Top with the tomatoes and nuts. Drizzle the salad dressing on top.

Yield: 1 serving

◁ AVOCADO, TOMATO, AND CHEDDAR SOUP

This slightly spicy soup is the perfect comfort food. You can make up a big batch and freeze the leftovers in individual freezer-safe plastic bags or plastic tubs.

1 green bell pepper, diced

1 large onion, diced

1 large can (30 ounces, 840 g) canned tomatoes and juice

1 tablespoon (6 g) salted vegetable broth powder (or 2 cubes bouillon)

5 cups (1.2 L) water

2 cloves garlic, minced

1 teaspoon coriander

1 teaspoon salt

1 teaspoon paprika

1 teaspoon chili powder

1 teaspoon black pepper

1/2 cup (56 g) Cheddar-style shredded vegan cheese

1/2 cup (48 g) nutritional yeast

2 avocados, peeled, pitted, and diced

1/4 cup (4 g) chopped cilantro leaves

In a large pot, place all the ingredients up to the cheese. Bring to a boil. Once boiling, reduce the heat just to keep it at a constant simmer. Cook for about 35 to 45 minutes, or until the onion is very soft. Add the cheese and yeast. Cook for about 5 minutes, or until the cheese is fully melted. Stir in the avocados and cook an additional 1 to 2 minutes. Top with the cilantro right before serving.

Yield: 6 servings

◁ COCONUT ASPARAGUS SOUP

The desiccated coconut adds a hint of texture to the puréed soup, and the asparagus incorporates a deep flavor and richness without the need for a cream base.

About 25 thin stalks asparagus, tough ends removed

1 small sweet onion, chopped (about 1 cup [160 g])

1/3 cup (30 g) desiccated coconut (unsweetened), soaked overnight and then drained

2 tablespoons (30 ml) olive oil, plus more for drizzling

2/3 cup (160 ml) water

Salt, to taste

2 cups (470 ml) nondairy milk or vegetable broth

Steam the asparagus for 5 to 7 minutes, or until tender.

Meanwhile, in a shallow pan, combine the onion, coconut, the 2 tablespoons (30 ml) oil, and water. Cook over medium-high heat for about 10 minutes, or until the onion is tender and all of the water has been absorbed, stirring often to prevent sticking. Season with salt.

Chill the asparagus and onion for about 15 minutes, or just until cold enough to place in a blender. Chop the asparagus into bite-size pieces.

Transfer the asparagus mixture, reserving about 1/2 cup (50 g) of the asparagus for garnishing the soup, and the milk to a blender. Blend until smooth, about 5 minutes. Season with more salt.

Reheat on the stove top to the desired temperature. Garnish with a drizzle of oil and the reserved asparagus.

Yield: 4 servings

◁ SPICY KIMCHI SOUP

To help cut the heat, serve this with a bowl of steamed rice.

3 cups (450 g) kimchi, undrained

2 green onions, chopped

1 stalk celery, sliced thinly

5 cups (1.2 L) vegetable broth

2 cubes (2 teaspoons) vegetable bouillon

1 1/2 tablespoons (23 g) yellow or white miso

2 teaspoons wheat-free soy sauce (or tamari)

2 tablespoons (30 ml) unseasoned rice vinegar

2 teaspoons crushed red pepper flakes

Cooked rice

In a deep soup pot, cook the kimchi, onions, and celery over medium-high heat for about 10 minutes, or until the kimchi is translucent and the other vegetables are tender. Add the broth and bring to a boil over high heat. Reduce the heat to low and stir in the bouillon, miso, soy sauce, vinegar, and red pepper. Simmer for about 15 minutes, or until fragrant and heated through. Serve with a bowl of hot rice.

Yield: 4 servings

◁ SIX-SHADES-OF-RED SOUP

A rich-tasting and rich-colored soup, this recipe is a testament to how delicious low-calorie food can be.

10 cups (2350 ml) water

2 cups (400 g) red lentils, picked through and rinsed

3 red potatoes, unpeeled, chopped

2 red beets, peeled and diced

1 red onion, diced

2 carrots, finely chopped

2 cloves garlic, minced

1/2 teaspoon crushed red pepper flakes

1 tablespoon (2 g) finely chopped dill, plus more for garnish

1/4 to 1/2 cup (65 to 130 g) red miso paste

1/2 cup (120 ml) vegetable juice

1 teaspoon salt

Black pepper, to taste

In a large soup pot, combine the water, lentils, potatoes, beets, onion, carrots, garlic, red pepper, and 1 tablespoon (2 g) of the dill. Cover and bring to a boil. Reduce the heat and simmer for 20 to 25 minutes, or until the potatoes are fork-tender. (Keep covered while cooking.)

Meanwhile, in a small bowl, combine the miso and juice.

When the soup is cooked, remove from the heat, stir in the miso mixture, and sprinkle with the dill. Season with salt and pepper.

Yield: 8 servings

◁ FAJITA SOUP

Topping this soup with sliced avocados right before serving adds a little creaminess to this brothy vegetable soup.

1/2 cup (75 g) seeded and chopped red bell pepper

1/2 cup (75 g) seeded and chopped yellow bell pepper

1/2 cup (75 g) seeded and chopped orange bell pepper

2 cups (240 g) chopped zucchini

1 small red onion, thinly sliced

6 cremini or button mushrooms, sliced (about 1 cup [70 g])

2 tablespoons (30 ml) olive oil

1 can (15 ounces, or 420 g) black beans, drained and rinsed

1 can (28 ounces, or 794 g) diced tomatoes

6 cups (1410 ml) vegetable broth

2 teaspoons cumin

1/2 teaspoon chipotle chili powder

2 tablespoons (30 ml) lime juice, plus extra for serving

Salt, to taste

2 ripe avocados, peeled, pitted, and chopped

In a large frying pan, sauté the peppers, zucchini, onion, mushrooms, and oil over medium-high heat, for 10 to 15 minutes, or until the vegetables are tender, stirring often to prevent sticking.

Transfer the vegetables to a large soup pot. Stir in the beans, tomatoes, broth, cumin, chili powder, and 2 tablespoons (30 ml) of the lime juice. Season with salt. Simmer for about 15 minutes, or until heated through. Garnish with the avocado and more juice.

Yield: 6 servings

◁ CHEESY BROCCOLI SOUP

The classic combination of broccoli and cheese is always a winner.

1 Vidalia onion, chopped

2 cloves garlic, minced

1 tablespoon (15 ml) olive oil

1/4 cup (30 g) millet flour

1/4 cup (60 g) nondairy margarine

2 cups (470 g) nondairy milk

3 to 4 cups (705 to 940 ml) vegetable broth, or to desired consistency

1 recipe Cashew Cream, unsweetened

1 1/2 cups (195 g) nutritional yeast

3 to 4 cups (210 to 280 g) broccoli florets, steamed until very tender and chopped into bite-size pieces

1/2 cup (45 g) nondairy shredded cheese, optional

Salt, to taste

Black pepper, to taste

In a skillet, sauté the onion and garlic in the oil over medium-high heat for about 13 minutes, or until the onion is caramelized, stirring often to prevent sticking.

In a large soup pot, cook the flour and margarine over medium heat until the margarine is melted and the mixture forms a roux. Quickly whisk in the milk and broth and stir continuously until smooth. Add the Cashew Cream and yeast, whisking to prevent lumps from forming. Stir in the broccoli and onions and garlic. Simmer for 5 to 7 minutes over medium heat, or until thickened. If the soup becomes too thick too quickly, reduce the heat and whisk in a little more broth to thin. Stir in the cheese, if using. Simmer over low heat until melted. Season with salt and pepper.

Yield: 8 servings

◁ CHESTNUT SOUP WITH BAKED APPLE CRISPS

You can use fresh roasted chestnuts here (which may require a bit of extra liquid to thin), but canned are fine.

FOR THE BAKED APPLE CRISPS:

Dash salt

1 medium apple, unpeeled, sliced very thinly

FOR THE CHESTNUT SOUP:

1 onion, chopped

2 leeks, cleaned and sliced, tough green tops removed

1 parsnip, sliced into thin coins

1 stalk celery, minced

1 tablespoon (15 ml) olive oil

1 teaspoon salt

1 cup (235 ml) almond milk

1 cup (145 g) whole canned chestnuts, drained

Few leaves sage, whole

2 cups (475 ml) vegetable broth or additional almond milk

To make the Baked Apple Crisps: Preheat the oven to 425°F (220°C, gas mark 7). Line a baking sheet with parchment paper.

Lightly salt the apples. Bake for 10 minutes, flipping once halfway through.

Reduce the heat to 250°F (120°C, gas mark 1/2).

Continue to bake the apples for about 1 to 1 1/2 hours, or until they are dried out, checking as they bake to prevent burning. Let cool.

To make the Chestnut Soup: In a medium frying pan, sauté the onion, leeks, parsnip, and celery in the oil and salt over medium-high heat for about 8 minutes, just until browned on the edges. Add the milk. Simmer over medium heat for about 20 minutes, until the parsnips are tender and all of the liquid is gone.

In a blender, blend the vegetables, chestnuts, and sage until smooth, slowly incorporating the broth or additional milk to thin. Serve the soup topped with the Baked Apple Crisps.

Yield: 4 servings

◁ BUTTERNUT SQUASH ORANGE GINGER SOUP

A delightfully sweet soup, this is as healing as it is delicious.

1 tablespoon (15 ml) water

1 large onion, coarsely chopped

3 tablespoons (18 g) minced fresh ginger

4 cloves garlic, minced

1/4 cup (60 ml) orange juice

1 large butternut squash, peeled, seeded, and cubed

2 medium yellow potatoes, peeled and quartered

3 1/2 cups (823 ml) vegetable broth

Salt, to taste

Black pepper, to taste

2 tablespoons (8 g) finely chopped fresh parsley or cilantro

Zest from 2 oranges (about 2 tablespoons [6 g])

2 green onions, thinly sliced or finely chopped

In a large soup pot, heat the water over medium heat. Sauté the onion, ginger, and garlic for 5 minutes. Add the juice. Simmer for about 3 minutes. Add the squash, potatoes, and broth. Simmer slowly for about 25 minutes, or until the squash and potatoes are fork-tender.

Ladle the contents into a blender and purée. Return the soup to the soup pot and reheat over low heat. Season with salt and pepper. Garnish the individual servings with parsley, zest, and green onions.

Yield: 4 to 6 servings

◁ POTATO SOUP

Healthier than traditional potato soup and cooked in less than half the time, this soup will warm your heart and belly just the same as the original.

2 to 3 tablespoons (28 to 42 g) vegan butter

3 cloves garlic, minced

1 package (14 ounces, or 392 g) soft tofu

1 cup (235 ml) almond milk

2 tablespoons (30 ml) lemon juice

1/2 teaspoon salt

1 teaspoon dried dill

4 cups (440 g) diced potatoes

2 cups (140 g) sliced mushrooms

2 cups (320 g) sliced onion, cut into half-moons

1 cup (130 g) chopped carrot

1 cup (120 g) chopped celery

4 cups (940 ml) vegetable broth

Black pepper, to taste

In an uncovered pressure cooker, heat the butter on medium-high heat. Sauté the garlic for 1 minute.

In a blender, pulse the tofu, milk, juice, salt, and dill until creamy.

Add the potatoes, mushrooms, onion, carrots, and celery to the pressure cooker, mixing well. Pour the tofu mixture into the pressure cooker. Stir in the broth. (Tip: As a way to get the remaining tofu cream out of the blender, first pour the broth into the blender and pulse quickly; then pour into the pot.) Cover and bring to pressure. Cook at high pressure for 5 minutes. Use a quick release. Season with the pepper.

Yield: 8 servings

◁ RED POTATO AND WATERCRESS SOUP

This soup’s red potato base gives it an undeniably familiar taste for anyone who loves potato soup. It’s best served slightly cooled, not piping hot.

6 small red potatoes (1 pound, or 455 g), cubed

3 green onions, chopped

2 cloves garlic, minced

6 cups (1.4 L) water

1 teaspoon black pepper

2 to 3 teaspoons salt, divided

2 large handfuls (10 to 15 g) watercress, chopped

Coconut cream (the thick part from the top of a can of coconut milk)

In a large pot, bring the potatoes, onions, garlic, water, pepper, and 1 teaspoon of the salt to a boil. Once boiling, reduce to the heat to medium. Simmer for about 8 to 9 minutes, or until the potatoes smash with a bit of pressure under a fork. Add the watercress. Cook for an additional 1 to 2 minutes. Stir in 1 teaspoon of the remaining salt.

Blend the potato mixture in the pot using an immersion blender or cool it slightly and transfer to a blender. Blend until fairly smooth, making sure to leave some tiny bits of watercress floating throughout. Add up to 1 teaspoon of the remaining salt to taste. Garnish with the cream.

Yield: 6 servings

◁ WINTER WHITE SOUP

The name alone evokes a chilly night with the fire blazing, romance swirling, and kitties purring on your lap. The red beet garnish contrasts beautifully with the white soup. Serve hot.

1 tablespoon (15 ml) olive oil

3 cloves garlic, chopped

2 shallots, chopped

1 (1-inch, or 2.5 cm) piece fresh ginger, minced

3 green onions, chopped

3 yellow potatoes, peeled and cubed

2 medium parsnips, chopped

1 apple or pear, peeled and cubed

1 can (15 ounces, or 420 g) white beans, drained and rinsed

1 teaspoon chopped fresh dill

1 teaspoon dried tarragon

3/4 cup (180 ml) dry white wine

6 whole sprigs fresh thyme

3 cups (705 ml) vegetable broth

1/4 cup (60 ml) nondairy milk (such as almond, soy, rice, hemp, hazelnut, or oat)

Salt, to taste

Black pepper, to taste

Grated red beet, for garnish

In a soup pot, heat the oil over medium-low heat. Add the garlic, shallots, ginger, and onions. Cook for about 5 minutes, or until fragrant but not brown. Add the potatoes, parsnips, apple, beans, dill, and tarragon. Cook for 5 minutes longer, stirring occasionally. Stir in the wine and thyme and increase the heat to high. Boil for about 5 minutes, stirring constantly, or until the wine is reduced by half. Pour in the broth. Return the mixture to a boil. Reduce the heat to low and simmer, partly covered, for about 20 minutes, or until the vegetables are tender.

Remove the thyme sprigs and transfer to a blender. Purée until smooth, working in batches if necessary. Stir in the milk, season with salt and pepper, and top with the beet.

Yield: 4 servings

◁ VEGETABLE MISO SOUP

Kombu, an ingredient often called for in miso soup, is a type of sea vegetable that can easily be found in most Asian groceries and natural food stores, generally next to nori and other sea vegetables.

4 heads baby bok choy, cleaned, ends removed, and roughly chopped

4 carrots, peeled and sliced

One 3- to 4-inch (7.5 to 10 cm) strip kombu, optional

1/4 cup (40 g) chopped green onions

1 1/2 cups (225 g) chopped oyster mushrooms

1/2 cup (74 g) chopped enoki mushrooms

10 cups (2.4 L) water

2 teaspoons freshly grated ginger

1 teaspoon lemon zest

2/3 to 1 cup (165 to 250 g) miso (white, yellow, or red)

Lemon wedges

In a large pot, simmer the bok choy, carrots, kombu, onions, mushrooms, water, ginger, and zest over medium-high heat for about 15 minutes, or until the carrots are soft. Remove the kombu and discard. Reduce the heat to low and stir in the miso until all of the paste dissolves into the soup. Simmer for a few minutes, making sure the broth never comes to a boil. Taste and add more miso if needed for saltiness. Serve with the lemon.

Yield: 8 servings

◁ BUMP UP YOUR DAY THE MISO (SOUP) WAY

Miso and cacao are a natural fit. Play around with this rich and luxurious combination.

5 cups (1.2 L) vegetable broth

1/3 to 1/2 cup (32 to 48 g) raw cacao powder

1 teaspoon minced chile pepper

1 teaspoon minced or grated ginger

1 minced clove garlic

1/4 cup (64 g) miso paste (or less for a less salty taste)

8 ounces (225 g) tofu, cut into small cubes

1/2 cup (50 g) sliced green onions

1 or 2 tablespoons (20 or 40 g) agave nectar, optional

Lemon wedges

In a large pot, simmer the broth, cacao powder, chile, ginger, and garlic for 10 minutes, stirring occasionally. Stir in the miso, combining well. Add the tofu and onions. Simmer for 3 or 4 more minutes. Add the agave, if using. Remove from the heat. Serve with the lemon.

Yield: 4 servings

◁ CREAMY KALE MISO SOUP

This simple soup is packed with nutrients.

1 to 2 teaspoons vegetable oil

4 cloves garlic, halved

1 small sweet onion, quartered

2 medium carrots, cut into 2- to 3-inch (5 to 7.5 cm) pieces

4 cups (940 ml) vegetable broth

1 package (12 ounces, or 344 g) package silken (light firm) tofu

1 bunch kale (about 6 ounces [168 g] off the stem), plus a few leaves for garnish

1/4 cup (63 g) yellow miso

Black pepper, to taste

In an uncovered pressure cooker, heat the oil on medium-high. Sauté the garlic, onion, and carrots for 5 minutes, or until the onion begins to brown. (Add liquid if it begins to stick.) Stir frequently. Add the broth and tofu. Using a spoon, crumble the tofu into pieces. Add the kale and stir to combine. Cover and bring to pressure. Cook at high pressure for 4 minutes. Allow for a natural release. If after 10 minutes, the pressure has still not come down fully, manually release. Remove the lid and stir in the miso.

Transfer to a blender, in batches if necessary of no more than 3 cups (705 ml) hot soup at a time, and blend for 20 to 30 seconds, or until the kale leaves are completely blended. (Note: Hot soup expands in the blender, so pay heed to using only 3 cups (705 ml) of soup at a time and place a hand towel over the top of the blender for an added measure of safety.)

Season with pepper. Garnish with the extra kale.

Yield: 6 servings

◁ WHITE BEANS AND GREENS SOUP

Packed with leafy greens and beans, this soup is a nutrient-dense meal.

1 1/2 cups (300 g) dried cannellini beans, soaked for 12 hours or overnight

1 tablespoon (15 ml) vegetable oil, optional

4 large cloves garlic, minced

2 cups (320 g) diced carrots

1 cup (160 g) diced onion

1 cup (120 g) diced celery

2 cups (140 g) sliced cremini mushrooms (or shiitake, maitake, or baby bella mushrooms)

1 bay leaf

2 tablespoons (3 g) dried herbes de provence

1/2 teaspoon black pepper, plus more for serving

1 teaspoon red pepper flakes

5 cups (1.2 L ml) vegetable broth

2 cups (470 ml) water

1/4 cup (64 g) tomato paste

8 cups (400 g) loosely packed greens

Juice of 1 large lemon

1 to 1 1/2 teaspoons salt, optional

Rinse and drain the beans.

In an uncovered pressure cooker, heat the oil on medium-high. Sauté the garlic, carrots, onion, and celery for 3 minutes. Add the mushrooms and seasonings. Sauté for another 3 to 5 minutes. Add the broth, water, and paste. Mix well. Add the beans and greens. Stir to combine.

Cover and bring to pressure. Cook at high pressure for 6 to 8 minutes. Allow for a natural release. Remove the lid, stir in the juice. Add the salt. Season with pepper. Remove the bay leaf before serving.

Yield: 6 servings

◁ PEANUTTY PARSNIP AND CARROT SOUP

The sweetness of parsnip and carrot accent the earthy peanut flavor in this soup quite nicely.

1 bulb garlic, about 7 cloves

1/2 teaspoon olive oil, plus more for drizzling

5 medium carrots, peeled

5 medium parsnips, peeled

Salt, to taste

1/4 cup (65 g) peanut butter

1 teaspoon curry powder

4 cups (950 ml) vegetable broth, divided

Preheat the oven to 400°F (200°C, gas mark 6).

Peel off the thick outer skin of the garlic. Using a small knife, trim about 1/2 inch (1 cm) off of the pointy end of the bulb to expose the individual cloves, leaving the bottom part completely intact. Place the bulb in the center of an 8 × 8-inch (20 × 20 cm) square of aluminum foil. Lightly drizzle with the oil. Create a loose pouch around the foil and seal. Place the foil pouch on a baking sheet. Bake for about 40 minutes, or until the cloves are softened and very fragrant.

Slice the carrots and parsnips into 1/2-inch (1 cm) wide ovals.

Place the carrots and parsnips in a medium bowl. Toss with 1/2 teaspoon of the oil. Spread the carrots evenly onto an ungreased baking sheet. Season with salt. Roast for 25 minutes, or until the carrots and parsnips are tender and browned on the edges. Let the vegetables cool briefly.

Transfer the vegetables to a food processor. Combine with the garlic, peanut butter, curry powder, and about 1 cup (235 ml) of the broth. Process the mixture for about 5 minutes, or until it’s very smooth.

Transfer the mixture to a pot, add the remaining broth, and simmer until hot.

Yield: 6 servings

◁ BROWN LENTIL SOUP

This semi-puréed soup is both smooth and textured.

2 tablespoons (30 ml) olive oil

1 large yellow onion, chopped

3 cloves garlic, finely chopped

2 carrots, finely chopped

2 stalks celery, finely chopped

2 cups (400 g) brown lentils, picked through and rinsed

8 cups (1880 ml) vegetable broth

1 teaspoon salt, plus more to taste

1/2 teaspoon freshly ground coriander

1/2 teaspoon freshly ground cumin

2 tomatoes, seeded and chopped

1 tablespoon (15 ml) truffle oil, optional

Black pepper, to taste

Chopped fresh parsley

In a soup pot, heat the olive oil over medium heat. Add the onion, garlic, carrots, and celery and cook for about 7 minutes, or until the onion is translucent. Add the lentils, broth, 1 teaspoon of the salt, the coriander, and cumin. Stir to combine. Increase the heat to high and bring to a boil. Reduce the heat to medium-low, cover, and cook for 35 to 40 minutes, or until the lentils are tender.

Using an immersion blender, purée the mixture to your preferred consistency. Add the tomatoes to the semi-puréed soup and stir to combine. Add the truffle oil. Season with salt and pepper.

Top with parsley.

Yield: 6 to 8 servings

◁ PORTOBELLO MUSHROOM AND BARLEY SOUP

This homemade soup is quick to prepare and to the table.

1 teaspoon vegetable oil

2 cloves garlic, minced

1/2 cup (80 g) diced onion

3 stalks celery, chopped

2 carrots, diced

2 large portobello mushrooms (6 ounces [168 g]), sliced lengthwise, then sliced again

1 tomato, diced

3/4 cup (200 g) pearl barley, rinsed and drained

3 cups (705 ml) vegetable broth

4 cups (940 ml) water

2 sprigs fresh thyme (or 1 teaspoon dried)

1/2 to 1 teaspoon salt

Black pepper, to taste

In an uncovered pressure cooker, heat the oil on medium-high. Sauté the garlic and onion for 2 to 3 minutes, or until the onion is soft. Add the celery and carrot and sauté for another 3 to 5 minutes, or until the celery is soft. Add the mushrooms, tomato, barley, broth, water, and thyme. Stir to combine.

Cover and bring to pressure. Cook at high pressure for 20 minutes. Allow for a natural release.

Remove the cover and stir in the salt. Season with pepper.

Yield: 6 to 8 servings

◁ SURPRISINGLY GOOD GREEN SOUP

This soup will change the way people view “green.”

1 cup (160 g) chopped white onion

1 large (1 cup, or 89 g) leek, diced

3 tablespoons (40 ml) vegetable broth, optional

3 carrots, peeled and diced, to make 1 cup (108 g)

4 small green zucchini, unpeeled, chopped, to make 1 cup (113 g)

8 ounces (72 g) button mushrooms, chopped

1 head broccoli rabe, chopped, to make 1 cup (40 g)

1 1/4 cups (295 ml) carrot juice

2/3 cup (160 ml) celery juice

2 cups (470 ml) vegetable broth

Black pepper, to taste

1 teaspoon ground cumin

1 teaspoon turmeric

1/2 cup (96 g) dry lentils, uncooked

1/2 cup (96 g) dry split peas, uncooked

1 small bunch (1 cup, or 67 g) lacinato (Dino) kale, destemmed and cut into strips

1 small bunch (1 cup, or 36 g) collard greens, cut into strips

1 small bunch (1 cup, or 36 g) Swiss chard, cut into strips

Cashew Cream or nutritional yeast, to taste

In a large pot, cook the onion and leek over high heat for about 5 minutes, until they become translucent. If the onion and leeks begin to stick, add the broth, if using. Add the carrots, zucchini, and mushrooms. Cook over high heat for about 7 minutes, or until they begin to create liquid. Add the broccoli rabe. Cook for 5 minutes.

Decrease the heat to medium. Add the carrot juice, celery juice, broth, pepper to taste, cumin, and turmeric. When juices and broth start to boil, add the lentils and peas. Stir and cook for 20 to 45 minutes, or until the lentils and peas are soft. Add the kale, collard greens, and chard. Cook for about 7 to 10 minutes, or until the greens are cooked down.

Using a handheld mixer, purée the soup until creamy. (Or transfer small batches in a blender and blend until creamy.) Top with the Cashew Cream or yeast.

Yield: 6 servings

◁ THREE-GREENS RIBOLLITA SOUP

Ribollita means “twice-cooked,” or “reboiled,” in Italian. A white bean stock is livened up with greens, carrots, and potatoes, with added slices of toasted bread.

2 cans (15 ounces, or 420 g) cannellini beans, drained and rinsed

6 cups (1.4 L) vegetable broth, divided

5 cloves garlic, minced

4 fresh sage leaves

2 bay leaves

1/2 teaspoon salt

2 tablespoons (30 ml) oil

2 medium yellow onions, diced

3 carrots, coarsely chopped

2 potatoes, peeled and diced

1/2 cup (45 g) coarsely chopped cabbage

1 bunch Swiss chard, trimmed and chopped into bite-size pieces

1 bunch kale, trimmed and chopped into bite-size pieces

Salt, to taste

Black pepper, to taste

6 or 12 (1/2 inch, or 1.3 cm, thick) slices hearty Italian or French bread, lightly toasted

In a saucepan, simmer the beans, 4 cups (940 ml) of the broth, garlic, sage leaves, bay leaves, and salt over low-medium heat, for about 20 minutes, or until the mixture begins to thicken and the flavor of the garlic and herbs begin to infuse the beans. (You can purée the beans first and then add to saucepan.) Discard the bay and sage leaves.

Transfer the mixture to a blender and blend until smooth. (If you purée the beans first, you can skip this step.)

In a large soup pot, heat the oil over medium-high heat. Sauté the onions for about 7 minutes, or until they are translucent. Add the carrots, potatoes, cabbage, Swiss chard, kale, the bean mixture, and the remaining 2 cups (470 ml) broth. Season with salt and pepper. Cover and cook for about 20 minutes, or until the potatoes are fork-tender, stirring at least once.

Adjust the seasonings to taste. At this point you, can either serve it right away or refrigerate it overnight and reboil it the next day.

When ready to serve, place 1 or 2 toasted bread slices in the bottom of each serving bowl. Ladle the soup over the bread.

Yield: 6 servings

◁ LEMON RICE SOUP

This deliciously creamy soup is inspired by a traditional Greek soup called Avgolemono.

1/2 cup (120 ml) lemon juice

Zest of 1 lemon

2 cloves garlic, minced

1 sweet onion, diced

2 small stalks celery, thinly sliced

6 cups (1.4 L) vegetable broth

1/4 cup (30 g) gram flour, mixed with 1/4 cup (60 ml) water until very smooth

1 cup (158 g) cooked white rice

1/2 cup (30 g) fresh chopped parsley

6 lemon wedges

In a medium soup pot, combine the juice, zest, garlic, onion, celery, and broth. Bring to a boil.

Reduce the heat and simmer for about 20 minutes, or until the onion is soft. Slowly whisk in the flour paste. Stir well to prevent any lumps from forming. Stir in the rice and simmer for 10 to 15 minutes, or until the soup thickens. Fold in the parsley. Cool for about 10 minutes. Garnish with the lemon.

Yield: 6 servings

◁ COCONUT TOM YUM SOUP

This sweet and sour Thai soup is a wonderful starter and also great as a light lunch or dinner. This recipe freezes especially well in individual-size freezer-safe containers.

3 tomatoes, cut into small wedges

2 cloves garlic, minced

2 carrots, cut into thin spears

4 ounces (115 g) shiitake mushroom caps, sliced

2 teaspoons vegetable broth powder or 2 cubes vegetable broth

3 to 6 whole Thai bird chiles

Juice of 2 limes, plus the zest

2 coins fresh galangal

1/2 tablespoon finely minced lemongrass

4 kaffir lime leaves, stems removed and halved (dried also works well)

6 cups (1.4 L) water

2 to 3 teaspoons (10 to 15 g) salt

3 tablespoons (39 g) sugar

1 cup (235 ml) coconut milk

In a large soup pot, bring all of the ingredients except for the milk to a boil. Once boiling, reduce to a simmer. Cook for at least 25 minutes, or until the soup is fragrant and the mushrooms are very tender. Stir in the milk. Remove the lime leaves or galangal just before eating.

Yield: 10 servings

◁ CHIK’N LENTIL NOODLE SOUP

This soup is incredibly easy to prepare and delicious!

1 teaspoon olive oil

3 cloves garlic, finely diced

1 large onion, diced

2 cups (200 g) green beans (fresh or frozen), snapped into bite-size pieces

1 cup (130 g) chopped carrots

1 cup (120 g) chopped celery

2 teaspoons vegan chicken-flavored seasoning

1 bay leaf

1/2 teaspoon dried sage

1 cup (200 g) dried brown lentils, rinsed and drained

4 ounces (112 g) soba noodles

4 cups (940 ml) vegetable broth

1 to 1 1/2 cups (235 to 355 ml) water

In an uncovered pressure cooker, heat the oil on medium-high. Sauté the garlic, onion, beans, carrots, and celery for about 3 minutes. Add the seasoning, bay leaf, and sage. Sauté for another 2 minutes. Add the lentils, noodles, broth, and water. Stir to combine. Cover and to bring to pressure. Cook at high pressure for 8 minutes. Use a quick release.

Taste the lentils and the noodles. If they are not cooked through, simmer on low in the uncovered pressure cooker until done, adding more water if necessary. Remove the bay leaf before serving.

Yield: 4 to 6 servings

◁ TOFU NOODLE SOUP (PHO)

Pho is a popular Vietnamese noodle soup.

6 cups (1.4 L) vegetable broth

2 cloves garlic, minced

1 white onion, sliced very thin

2 carrots, peeled and sliced into long disks

10 broccoli florets

1 teaspoon black pepper

1 teaspoon fresh grated ginger

1 teaspoon ground cinnamon

2 star anise pods

2 to 3 heaping tablespoons (28 to 45 g) sambal oelek

2 tablespoons (30 ml) plus 2 teaspoons soy sauce, divided

1 teaspoon salt

1 block tofu (12 ounces, or 340 g), drained and pressed well for at least 3 hours

8 ounces (225 g) thin rice noodles

Juice of 1 lime

1 cup (24 g) fresh Thai basil leaves

In a large soup pot, combine the broth, garlic, onion, carrots, broccoli, pepper, ginger, cinnamon, anise, sambal oelek, 2 tablespoons (30 ml) of the soy sauce, salt, and tofu over medium-high heat. Bring to a boil. Simmer gently, for 3 to 5 minutes, or just until the broccoli is bright green and slightly tender. (Do not overcook!)

In a separate pot, cook the noodles according to the package directions. Rinse very well in cold water to remove starch. Toss with the remaining 2 teaspoons soy sauce. Divide among 2 deep bowls.

Cut the tofu into about 20 even squares. In each bowl, pour the broth and vegetables on top of the noodles. Top with the tofu, juice, and basil.

Yield: 2 servings

◁ VEGAN “TURKEY,” BEAN, AND KALE SOUP

This vegan soup uses TVP—textured vegetable (soy) protein—as a ground meat replacement. It’s very popular in “multivore” homes of vegans and omnivores.

1 teaspoon olive oil

1/2 cup (80 g) diced onion

2 tablespoons (20 g) minced garlic

1 cup (130 g) chopped carrots

1 cup (120 g) chopped celery

1 teaspoon ground cumin

1 teaspoon chili powder

1 1/2 teaspoons dried oregano

1 tablespoon (8 g) chicken-flavored seasoning

1/2 cup (50 g) Textured Vegetable Protein (TVP)

1 cup (200 g) dried Great Northern beans

4 cups (268 g) tightly packed kale, cut or torn into bite-size pieces

6 cups (1.4 L) vegetable broth

4 cups (940 ml) water

2 tablespoons (32 g) tomato paste

2 tablespoons (30 ml) lemon juice

1 teaspoon salt

1/2 teaspoon black pepper

In an uncovered pressure cooker, heat the oil on medium-high. Sauté the onion and garlic for 1 minute. Add the carrots and celery. Sauté for another 2 to 3 minutes. Stir in the spices and seasoning. Add the TVP, beans, kale, broth, and water. Stir to combine. Cover and bring to pressure. Cook at high pressure for 25 to 30 minutes. Allow for a natural release.

Remove the lid and stir in the paste, juice, salt, and pepper. If the beans are not quite cooked, simmer on low, with the pressure cooker uncovered, until done.

Yield: 4 servings

◁ SPLIT PEA SOUP

This is perfect comfort food with a cooking time that offers a good excuse to relax with friends.

2 cups (450 g) green split peas, rinsed and picked over

6 to 7 cups (1410 to 1645 ml) vegetable stock

1 medium yellow onion, diced

2 creamy yellow potatoes (such as Yukon gold or fingerlings), diced

2 or 3 cloves garlic, pressed or minced

2 carrots, diced

2 celery stalks, diced

1 teaspoon dried marjoram

1 teaspoon dried basil

1/2 teaspoon dried parsley

1/4 teaspoon ground mustard

1/4 teaspoon black pepper

1/2 teaspoon liquid smoke, optional

Salt, to taste

Black pepper

In a soup pot, simmer all of ingredients except for salt and pepper over low-medium heat for at least 1 hour, or until the peas are tender, covered loosely. Check occasionally to make sure the water has not completely evaporated. (The resulting soup should be thick and creamy, with the peas broken down and mushy.) Season with salt and pepper.

Yield: 4 to 6 servings

◁ SIMPLE-TO-MAKE VEGGIE CHILI

If you’re serving people who are a little vegan phobic, add the soy meat substitute or some minced, reconstituted dried shiitake mushrooms.

2 cups (320 g) minced onion

2 cloves garlic, minced

3 tablespoons (40 ml) vegetable broth, optional

1 green bell pepper, seeded and chopped

1 red bell pepper, seeded and chopped

1 yellow bell pepper, seeded and chopped

15 ounces (392 g) vegetarian meat substitute, pan-cooked, optional

1 ounce (28 g) dried shiitake mushrooms, soaked in water and then minced, optional

26 ounces (750 g) aseptically packaged tomatoes or tomatoes, chopped, with juice

1 can (15 ounces, or 425 g) kidney beans, drained and rinsed

1 can (15 ounces, or 425 g) black beans, drained and rinsed

2 teaspoons chili powder

1/2 teaspoon ground cumin

1/2 teaspoon ground nutmeg

1/2 teaspoon turmeric

Pinch black pepper

2 cups (470 ml) vegetable broth, plus more if needed

1 to 2 cups (120 g to 240 g) nutritional yeast

Tiny pinch of salt

In a deep pot, sauté the onion and garlic over medium heat for 6 to 7 minutes, stirring occasionally, or until the onion is translucent. If the onion sticks to the pan, add the broth. Add the bell peppers and cook for 5 to 7 minutes, or until they become soft. Add the meat substitute and mushrooms, if using. Cook for 5 minutes, or until moisture starts to come out of the meat substitute and mushrooms and collects in the bottom of the pot. Add the tomatoes, beans, chili powder, cumin, nutmeg, turmeric, black pepper, and broth. Decrease the heat to low. Cover the pot and cook on low for at least 1 hour, preferably 2 or more hours. Check occasionally and add water or vegetable broth to desired thickness. Halfway through the cooking time, add the yeast, in small amounts, tasting as you go. Stir. Add the salt.

Yield: 6 servings

◁ PUMPKIN CHICKPEA CHILI

You can enjoy this simple recipe just about any time of year.

1 onion, diced

2 cloves garlic, minced

1/2 green bell pepper, diced

1/2 to 1 teaspoon salt

1 tablespoon (15 ml) olive oil

1 cup (130 g) frozen or fresh corn

1 can (28 ounces, or 793 g) diced tomatoes

1 can (15 ounces 420 g) pumpkin purée

1 can (15 ounces, or 420 g) chickpeas, drained and rinsed

1 can (15 ounces, or 420 g) black beans, drained and rinsed

1 to 3 teaspoons chili powder

2 teaspoons cumin

1 cup (235 ml) vegetable broth

Zest and juice of 1 lime

Black pepper, to taste

1/4 to 1/2 cup (4 to 8 g) minced cilantro

In a large skillet, sauté the onion, garlic, bell pepper, and salt in the oil over medium heat for 10 to 15 minutes, or until tender. Stir in the remaining ingredients except for the cilantro, increase the heat to high, and bring to a boil. Immediately reduce the heat to medium-low. Simmer for 15 to 20 minutes, or until heated through. Garnish with the cilantro.

Yield: 10 servings

◁ SAFFRON-INFUSED WHITE CHILI

The white chili powder used in this recipe can be found in Indian groceries, or you can substitute another variety of chili powder to taste.

6 cremini or mushrooms, chopped

1 Vidalia onion, diced

1 yellow zucchini, unpeeled, diced

2 jalapeño chiles, stemmed, seeded, and minced (Leave the seeds in if you like a lot of heat.)

1 yellow bell pepper, seeded and diced

1 tablespoon (3 g) total minced fresh rosemary, sage, and oregano

4 cloves garlic, minced

2 1/2 tablespoons (38 ml) olive oil, divided

Salt, to taste

2 teaspoons cumin

1 teaspoon white chili powder

4 cubes (4 teaspoons or 8 g) chicken-flavored vegetable bouillon

6 cups (1.4 L) water

1 cup (100 g) textured vegetable protein (TVP)

2 cans (15 ounces, or 420 g each) Great Northern beans, drained and rinsed

1 can (15 ounces, or 420 g) white kidney beans, drained and rinsed

2 tablespoons (30 ml) lime juice

3 tablespoons (24 g) cornstarch mixed with 6 tablespoons (90 ml) cold water

Small pinch saffron threads, soaked in 3 tablespoons (45 ml) boiling water and allowed to rest for 2 to 3 hours

In a large stockpot, sauté the mushrooms, onion, zucchini, jalapeños, bell pepper, herbs, and garlic in 2 tablespoons (30 ml) of the olive oil over medium-high heat for about 13 minutes, or until soft, stirring often to prevent sticking. Season with salt. Stir in the cumin and white chili powder (as the vegetables are cooking).

In a pot, bring the bouillon cubes and water to a boil, whisking to dissolve the bouillon.

In a bowl, combine the TVP and 1 cup (235 ml) of the boiling broth. Cover for 5 minutes, or until fluffy.

Once the vegetables are soft, add the remaining 5 cups (1.2 L) broth. Bring to a simmer over low heat.

In a small skillet over medium-high heat, sauté the rehydrated TVP in the remaining 1/2 tablespoon (8 ml) oil for about 5 minutes, or just until golden brown. Stir the TVP into the vegetable mixture.

In a food processor, purée 1 can of Great Northern beans until smooth. Stir the beans into the vegetable mixture until well incorporated. Stir in the remaining 2 cans of beans, juice, and cornstarch mixture. Cook over medium-high heat for an additional 10 minutes, or until thickened, stirring occasionally. Season with salt.

Using the back of a spoon, crush the saffron threads. Add them to the chili. Cook for an additional few minutes.

Yield: 10 servings

◁ BLACK-EYED PEA AND COLLARD GREEN CHILI

The combination of this legume and leafy greens sounds like a typical Southern dish and understandably, because in the South it is considered good luck to consume together on New Year’s Day.

4 large collard green leaves

1 teaspoon olive oil

1/2 cup (80 g) diced red onion

3 cloves garlic, minced

2 cups (260 g) chopped carrot

2 cups (240 g) chopped celery

2 tablespoons (12 g) chili powder

1 teaspoon ground cumin

1/2 teaspoon ground coriander

1 teaspoon ground cinnamon

1 tablespoon (3 g) dried oregano

1 teaspoon seeded and diced fresh jalapeño

2 cups (400 g) dried black-eyed peas, rinsed and drained

2 bay leaves

1 can (28 ounces, or 784 g) diced tomatoes

1 can (8 ounces, or 224 g) tomato sauce

2 cups (470 ml) vegetable broth

1 cup (235 ml) water

1/4 to 1/2 teaspoon salt

Using kitchen shears, halve each collard leaf lengthwise, cutting out and discarding the center ribs. Stack the leaves and cut them crosswise into 1/4-inch (6 mm) wide strips.

In an uncovered pressure cooker, heat the oil on medium-high. Sauté the onion and garlic for about 2 minutes, or until the onion begins to soften. Add the carrots and celery. Sauté for another

3 to 5 minutes. Add the collard greens, chili powder, cumin, coriander, cinnamon, oregano, and jalapeño. Sauté for a minute or two. Add the peas, bay leaves, tomatoes, sauce, broth, and water.

Stir to combine. Cover and bring to pressure. Cook at high pressure for 10 minutes. Allow for a natural release. Remove the cover and taste the peas. Add the salt. If the peas are not thoroughly cooked, simmer on low, uncovered, until done. Remove the bay leaves before serving.

Yield: 4 to 6 servings

◁ ASIAN ADZUKI BEAN CHILI

Adzuki beans are popular in Japanese cuisine. The flavors and seasoning here make a different kind of chili.

1 1/2 cups (300 g) dried adzuki beans, soaked for 12 hours or overnight

1 tablespoon (15 ml) sesame oil

3 or 4 large cloves garlic, minced

1 cup (160 g) diced onion

1 cup (130 g) chopped carrots

4 cups (940 ml) vegetable broth

1 can (14 ounces, or 392 g) fire-roasted diced tomatoes

2 tablespoons (32 g) tomato paste

1 teaspoon Herbamare or other salt alternative

1 teaspoon dulse flakes

1 tablespoon (15 ml) yuzu pepper sauce

1 tablespoon (15 ml) soy sauce

2 cups (180 g) sliced cabbage

Rinse and drain the beans.

In an uncovered pressure cooker, heat the oil on medium heat. Sauté the garlic, onion, and carrots for 3 minutes, or until the onion is soft. Add the broth, beans, tomatoes, paste, Herbamare, dulse, pepper sauce, soy sauce, and cabbage. Stir to combine. Cover and bring to pressure. Cook at high pressure for 7 minutes. Allow for a natural release.

Yield: 6 servings

◁ TAMARIND-CHOCOLATE CHILI

This is an easy, tasty way to have a hearty chocolate stew.

2 cups (396 g) cooked lentils or other legumes

1 cup (248 g) chopped seasoned tofu or (166 g) cooked tempeh

1/2 cup (80 g) diced onion

1 cup (235 ml) vegetable broth, plus more if needed

1 cup (240 g) crushed tomatoes

2 minced cloves garlic

2 teaspoons chili powder

1 teaspoon ground cumin

1 teaspoon minced ginger

1/3 cup (85 g) tamarind puree

1 tablespoon (15 ml) lemon juice (or balsamic vinegar)

1 tablespoon (9 g) minced chile pepper

1/2 cup (75 g) diced bell pepper

1/4 cup (28 g) minced carrot

1/2 cup corn, (77 g) fresh, (82 g) frozen, or (105 g) canned

2 tablespoons (28 ml) tamari

1/2 teaspoon black pepper

1/3 cup (27 g) cocoa powder or 2 to 4 ounces (55 to 115 g) chopped dark chocolate

1/4 cup (4 g) chopped fresh cilantro

Sweetener of your choice, optional

Garnish options: diced red bell pepper, cocoa powder or crushed cacao nibs, minced scallions, chopped cilantro, chopped pineapple, diced onion

In a large pot, cook all of the ingredients except for the chocolate for 25 minutes, stirring occasionally. Add more broth if needed to achieve the desired texture. Add the chocolate and cilantro. Cook for 10 minutes more.

Yield: 5 servings

◁ MINTED GREEN PEA BISQUE

This recipe is extremely easy to make and is always a welcome addition to almost any meal.

1 small sweet onion, minced

1 clove garlic, minced

2 tablespoons (30 ml) water

1 teaspoon salt, divided

3 cups (450 g) frozen green peas

2 tablespoons (12 g) minced fresh mint leaves

1 cup (235 ml) nondairy milk, plus more if needed

Black pepper, to taste

In a small frying pan, sauté the onion and garlic in the water over medium-high heat, or until translucent. Season with 1/4 teaspoon of the salt. Reduce the heat to medium-low and simmer for about 10 minutes, or until the onion is caramelized. Remove from the heat and let cool.

In a medium pot, bring water to a boil. Add the peas and cook for about 5 minutes, or until tender. Drain well. Rinse under cold water until the peas are cool to the touch.

Transfer the peas to a blender. Blend the peas, onion and garlic, mint, milk, and the remaining 3/4 teaspoon salt for 5 minutes, or until very smooth. If the soup is too thick, add more milk.

Transfer the mixture to a saucepan. Warm gently over medium heat. Season with pepper.

Yield: 2 servings

◁ ROASTED TOMATO AND BEET BISQUE

If you love borscht and tomato soup, you’ll adore this simple yet complex-tasting bisque.

2 medium tomatoes

1 large beet, peeled and sliced

2 cloves garlic

Salt, to taste

1/2 teaspoon olive oil

1/2 cup (120 ml) coconut cream

3 cups (700 ml) vegetable broth

Salt, to taste

Black pepper, to taste

Preheat the oven to 400°F (200°C, gas mark 6). Place a large piece of foil on top of a baking sheet.

Place the tomatoes, beets, and garlic on the foil. Fold up the edges to create an open pouch around the vegetables. Season with salt. Drizzle with the oil. Loosely close the pouch. Bake for about 1 hour, or until the beets are tender.

In a food processor, blend the beets, tomatoes, and cream until smooth. Add broth to thin. Season with salt and pepper.

Transfer the mixture to a saucepan and warm gently.

Yield: 4 servings

◁ CORN AND MUSHROOM CHOWDER

Creamy, hearty, and terribly addictive, this soup is terrific on a chilly evening with a crusty piece of bread.

8 ounces (227 g) cremini or button mushrooms, sliced

2 cloves garlic, minced

1 tablespoon (15 ml) olive oil

Salt, to taste

1 small red onion, chopped (about 3/4 cup [120 g])

3 large yellow potatoes, unpeeled, diced (about 3 1/2 cups [385 g])

3 carrots, peeled and shredded

8 cups (1.9 L) water

12 ounces (340 g) frozen or fresh corn

1 cup (235 ml) full-fat coconut milk

2 tablespoons (16 g) cornstarch mixed with 1/4 cup (60 ml) cold water

Black pepper, to taste

In a skillet, sauté the mushrooms and garlic in the oil over medium-high heat, until soft, stirring often to prevent sticking. Season lightly with salt.

In a large stockpot, bring the mushrooms and garlic, onion, potatoes, carrots, and water to a boil over high heat. Reduce the heat to medium. Cook for about 20 minutes, or until the potatoes are tender, stirring occasionally. Stir in the corn.

Reduce the heat to medium-low, and stir in the milk. Add the cornstarch slurry. Simmer for about 10 minutes, or until just slightly thickened. (If it’s taking a while to thicken, increase the heat slightly.) Season with salt and pepper.

Yield: 8 servings

◁ NEW ENGLAND-CAN-KISS-MY-CLAM CHOWDER

Get ready for weird, folks. Here is a very strange—and very tasty—clam chowder, complete with seitan clams!

8 cups (1.9 L) vegetable broth

1 ounce (28 g) dried seaweed

Cheesecloth

2 cups (470 ml) water

1 cup (235 ml) canned coconut milk

2 pounds (908 g) potatoes, peeled and cut into bite-sized cubes

1 cup (160 g) diced onion

1 cup (144 g) vital wheat gluten

1 teaspoon black pepper

Pour the broth into a soup pot with a tight-fitting lid.

Loosely tie the seaweed in a satchel made from cheesecloth. Place it in the pot with the broth. Bring to a boil, reduce to a simmer, cover, and simmer for 30 minutes. Remove 1/2 cup (120 ml) of the broth and set it aside to cool. Simmer the remaining broth for 30 minutes. Add the water, milk, potatoes, and onion. Cover and simmer for 1 hour.

Meanwhile, in a small bowl, combine the gluten, pepper, and the reserved 1/2 cup (120 ml) broth. Work it with your fingers to form a ball. Let the dough ball rest for 5 minutes. Using a non-serrated knife, cut the dough into very small pieces.

Add the dough pieces to the broth, stirring to make sure they are not all clumped together. Cover and simmer for the remainder of the hour. (At this point, there should be about 30 minutes left.) After 15 minutes, stir to prevent the “clams” from getting stuck to the bottom.

Remove the soup from the heat and remove the lid. Using a wooden spoon, break up the potatoes to thicken the soup. (Don’t worry about smashing the “clams”; they are pretty unsmashable.)

Yield: 8 servings

◁ “SEAFOOD” STEW (ENCEBOLLADO)

This stew is usually made with shellfish of various species, but here it’s replaced with hearts of palm.

1 can (20 ounces, or 560 g) hearts of palm, drained and chopped into small bites

1 tablespoon (3 g) dulse flakes

1 1/2 teaspoons salt, divided

Juice of 1 lime

1 tablespoon (15 ml) olive oil

1 green bell pepper, seeded and chopped

1 yellow onion, diced

1 teaspoon crushed red pepper

1 tomato, seeded and diced

2 cloves garlic, minced

1 can (13.5 ounces, or 400 ml) coconut milk

1 tablespoon (10 g) superfine brown rice flour mixed with 3 tablespoons (45 ml) water

1/2 cup (8 g) chopped cilantro

3 cups (555 g) cooked rice

In a small bowl, toss the hearts of palm and dulse flakes with 1/2 teaspoon of the salt and juice. Cover. Let rest for between 1 and 3 hours. Drain.

Once the hearts of palm have marinated, in a deep frying pan, sauté the oil, bell pepper, onion, red pepper, tomato, garlic, and the remaining 1 teaspoon salt over medium-high heat for about 7 minutes, or just until the peppers become tender. Add the milk and hearts of palm. Cook over medium heat for about 10 to 15 minutes, or until the bell peppers are thoroughly cooked. Drizzle in the flour slurry. Whisk quickly to combine into and thicken the sauce. Cook briefly while stirring constantly. Toss in the cilantro. Serve over the rice.

Yield: 4 servings

◁ CURRIED MUNG BEAN STEW

The mung bean is often used in Asian cuisine. Curry bouillon cubes are great for this, or mix 2 cups (470 ml) water with 2 teaspoons curry powder.

1 teaspoon vegetable oil

2 cloves garlic, minced

1 cup (160 g) diced onion

1/2 cup (65 g) chopped carrot

1 cup (110 g) cubed sweet potatoes

1/2 cup (60 g) chopped celery

3 cups (150 g) loosely packed collard green strips

1 teaspoon ground ginger or 1 tablespoon (6 g) minced fresh

1/4 teaspoon turmeric

1/4 teaspoon paprika

2 cups (470 ml) curry broth

1 cup (235 ml) water

1 cup (200 g) dried mung beans

2 tablespoons (45 ml) lemon juice

1/2 teaspoon salt

In an uncovered pressure cooker, heat the oil on medium heat. Sauté the garlic, onion, carrot, potatoes, and celery for 5 minutes. Add the collard greens, ginger, turmeric, paprika, broth, water, and mung beans. Stir to combine. Cover and bring to pressure. Cook at high pressure for 6 to 8 minutes. Allow for a natural release. Stir in the juice. Season with salt.

Yield: 4 servings

◁ BLACK BEAN AND SWEET POTATO STEW

Black beans and sweet potatoes are visually appealing with their vibrant color, but they are also a dynamic nutrition duo.

4 cups plus 2 tablespoons (970 ml) vegetable broth, divided

1/2 cup (80 g) chopped onion

4 cloves garlic, minced

2 carrots, chopped

1 large sweet potato, diced into equal, bite-size pieces

3 stalks celery, chopped

2 small tomatoes, diced

1/2 teaspoon ground cinnamon

1 teaspoon garam masala

1 cup (200 g) dried black beans, rinsed and drained

2 bay leaves

1/2 teaspoon salt, optional

1/4 teaspoon black pepper

In an uncovered pressure cooker, heat 2 tablespoons (30 ml) of the broth on high. Sauté the onion and garlic for about 2 minutes, or until the onion is soft. Add the carrots and sweet potato. Sauté for another 3 minutes. Add the celery, tomatoes, cinnamon, and garam masala. Stir to coat all of the vegetables with the spices. Add the beans and bay leaves and the remaining 4 cups (940 ml) broth. Stir to combine. Cover and bring to pressure. Cook at high pressure for 22 to 24 minutes. Allow for a natural release. Remove the lid, remove the bay leaves, and stir in the salt and pepper.

Yield: 6 servings

◁ CHUNKY RED LENTIL STEW

This very quick, thick stew is fantastic served over grains such as barley, farro, or freekeh.

2 cups plus 2 tablespoons (500 ml) vegetable broth, divided

2 cloves garlic, minced

1/2 cup (80 g) diced yellow onion

2 carrots, chopped

1/2 teaspoon garam masala

1/2 teaspoon curry powder

1 tomato, cut into large chunks

1 cup (200 g) dried red lentils, rinsed and drained

Juice of 1/2 lemon

Salt, to taste

In an uncovered pressure cooker, heat 2 tablespoons (30 ml) of the broth on high. Sauté the garlic and onion for 2 to 3 minutes, or until the onion is soft. Stir in the carrots, garam masala, and curry powder. Sauté for another 2 to 3 minutes. Add the tomato and lentils and the remaining 2 cups (470 ml) broth. Stir to combine. Cover and bring to pressure. Cook at high pressure for 6 minutes. Use a quick release. Remove the lid and stir in the juice. Taste and season with salt.

Yield: 4 servings

◁ ROOT VEGGIE TAGINE

Tagine is a North African stew, typically made of spiced meat and vegetables in a shallow dish. Serve this dish with couscous or other grains such as barley or freekeh for a rich meal.

2 cups (220 g) diced sweet potatoes (1/2-inch, or 1.3 cm cubes)

2 cups (240 g) diced carrots 1/2-inch, or 1.3 cm)

1 cup (150 g) cubed turnips (1/2-inch, or 1.3 cm)

1/2 teaspoon ground ginger

1/2 teaspoon ground cumin

1/2 teaspoon ground cinnamon

1/2 teaspoon saffron strands

1 teaspoon sugar

1/2 cup (120 ml) orange juice

1/2 cup (120 ml) water

1/2 teaspoon salt

In a pressure cooker, combine all of the ingredients. Stir well, covering the vegetables with the juice and water. Cover and bring to pressure. Cook at high pressure for 3 to 4 minutes. Use a quick release. Remove the lid and stir.

Yield: 4 to 6 servings

◁ BRAZILIAN BLACK BEAN STEW

The contrast in spicy and sweet flavors as well as dark and bright colors makes this a fabulous dish for guests.

1 tablespoon (15 ml) olive oil

1 medium yellow onion, chopped

2 cloves garlic, minced

1/2 pound (225 g) Mexican-spiced vegetarian sausage, cut into half-circles

2 medium garnet or jewel yams, peeled and diced

1 large red bell pepper, seeded and diced

2 cans (15 ounces, or 420 g) diced tomatoes

1 small jalapeño pepper, diced

1 1/2 cups (353 ml) water

2 cans (15 ounces, or 420 g) black beans, rinsed and drained

1 mango, peeled, seeded, and cubed

1/4 cup (4 g) chopped fresh cilantro, plus extra for garnish

1/4 teaspoon salt

In a large soup pot, heat the oil over medium heat. Sauté the onion and garlic for about 7 minutes, or until the onion starts to turn translucent. Add the sausage, yams, bell pepper, tomatoes, jalapeño, and water. Bring to a boil, reduce the heat to low, and cover. Simmer for 15 minutes, or until the yams are tender. Add the beans. Cook, uncovered, until heated through. Stir in the mango, cilantro, and salt. Garnish with additional cilantro.

Yield: 4 to 5 servings

◁ SAFFRON-SPIKED MOROCCAN STEW

This hearty stew is perfect over couscous or quinoa.

1 1/2 cups (350 ml) plus 3 tablespoons (45 ml) vegetable broth, divided, plus more if needed

1 large yellow onion, finely chopped

2 large red bell peppers, seeded and chopped

2 or 3 cloves garlic, minced

2 teaspoons (10 g) light brown sugar

1 teaspoon (2 g) ground coriander

1/2 teaspoon ground cinnamon

1/2 teaspoon ground cumin

1/4 teaspoon ground cayenne

1 teaspoon (2 g) grated or minced fresh ginger

1/2 teaspoon saffron threads

2 medium sweet potatoes or garnet or jewel yams, peeled and cut into 1/2-inch (1 cm) cubes

1 can (15 ounces, or 420 g) diced tomatoes, undrained

1 can (15 ounces, or 420 g) chickpeas, drained and rinsed

Salt, to taste

Black pepper, to taste

In a soup pot, heat 3 tablespoons (45 ml) of the broth over medium heat. Sauté the onion, peppers, and garlic for 5 to 7 minutes, or until the onion is translucent. If the broth begins to evaporate, add a little more. Stir in the sugar, coriander, cinnamon, cumin, cayenne, ginger, and saffron. Cook for 60 seconds, stirring constantly. Add the potatoes. Stir to coat. Stir in the tomatoes, the remaining 1 1/2 cups (350 ml) broth, and the chickpeas. Bring to a boil, and then reduce the heat to low. Simmer for about 30 minutes, or until the potatoes are tender but not overcooked. Season with salt and pepper.

Yield: 2 to 4 servings

◁ RICH BORSCHT WITH CACAO ACCENT

Garnish with grated chocolate on each bowl before serving.

8 cups (1.9 L) vegetable broth

1 to 1 1/2 teaspoons salt

2 cups (220 g) diced potatoes

5 cups (1.1 kg) diced beets

1/2 cup (80 g) chopped red onion

1/2 cup (65 g) diced carrots

2 minced cloves garlic

1 teaspoon dill

1/2 teaspoon paprika

1/2 teaspoon caraway or cumin seed, crushed

1/3 cup (32 g) raw cacao powder

2 to 3 tablespoons (28 to 45 ml) lemon juice

Chopped green onions

In a large soup pot, bring all of ingredients, except for the cacao powder, juice, and onions, to a boil. Reduce the heat. Simmer for 20 minutes. Stir in the cacao powder. Cook for another 20 minutes, stirring occasionally. Add the juice and remove from the heat. Serve with the onions.

Yield: 8 servings

◁ POMEGRANATE SOUP

This Persian soup usually contains meatballs, but it’s so hearty on its own.

FOR THE SOUP:

1 onion, sliced very thin

2 cloves garlic, minced

1 tablespoon (15 ml) olive oil

4 1/4 teaspoons (16 g) salt, divided

3/4 cup (169 g) yellow split peas

8 cups (2 L) water

1 teaspoon black pepper

1 teaspoon turmeric

1 small beet, peeled and diced

2 cups (475 ml) pomegranate juice

1/2 cup (30 g) chopped fresh parsley

1/2 cup (48 g) chopped fresh mint

1/2 cup (8 g) chopped fresh cilantro

1 cup (186 g) cooked rice

FOR THE MEATBALLS:

2 cups (80 g) soy curls

2 cups (475 ml) vegetable broth, warmed until just before boiling

1 teaspoon psyllium husk powder

1 cup (240 g) cooked chickpeas

1/2 cup (93 g) cooked sushi rice

1 tablespoon (12 g) ground chia seeds mixed with 1/4 cup (60 ml) water

1/2 teaspoon salt

2 tablespoons (28 ml) olive oil

To make the soup: In a large soup pot, sauté the onion, garlic, oil, and 1 teaspoon of the salt over medium-high heat for about 10 minutes, or until translucent. Add the peas. Sauté for an additional 1 to 2 minutes, or until golden brown. Add the water, 1 1/2 teaspoons of the salt, the pepper, turmeric, and beet. Bring to a boil. Reduce the heat. Simmer for about 45 minutes to 1 hour, or until the peas are softened. Stir in the juice, the remaining 1 3/4 teaspoons salt, the herbs, and rice. Cook for 10 to 15 minutes.

To make the meatballs: Preheat the oven to 350°F (180°C, gas mark 4).

In a bowl, rehydrate the soy curls in the broth for about 10 minutes, or until softened. Drain well and press out any excess liquid.

In a food processor, pulse the soy curls, psyllium husk, and chickpeas just until ground.

Transfer the mixture to a bowl, add the rice, chia mixture, and salt. Using clean hands, knead the mixture into a sticky dough. Roll it into around 20 small patties, brush each with oil on all sides, and place on an ungreased baking sheet. Bake for about 45 minutes, or until dark golden brown and crispy.

Serve the meatballs in the soup.

Yield: 10 servings

◁ CHILLED BLUEBERRY MANGO SOUP

Enjoy this totally fat-free but filling soup that makes a striking appearance at a summer dinner with friends.

1/2 cup (120 ml) orange juice

3/4 cup (175 ml) pineapple juice (or white grape juice)

1/4 cup (50 g) sugar

2 cups (290 g) fresh blueberries (or frozen, thawed, with their juice [310 g])

1/4 cup mango chunks (frozen, thawed, or fresh)

1 container (6 ounces, or 175 g) plain or vanilla nondairy yogurt

In a saucepan, boil the orange juice, pineapple juice, and sugar for about 1 minute, stirring constantly. Add the blueberries and mango. Cook for 1 minute longer.

Remove from the heat and let cool.

In a blender, purée the blueberry mixture and yogurt until smooth.

Chill for at least 2 hours or up to overnight. (It will thicken as it cools.)

Yield: 4 servings

◁ HERB-ROASTED POTATOES

This recipe makes great use of dried herbs that almost everyone has on hand in the spice rack.

2 pounds (908 g) Yukon gold potatoes

2 tablespoons (12 g) vegetable broth powder

1 teaspoon granulated garlic

1 teaspoon granulated onion

1 teaspoon dried rosemary

1 teaspoon dried thyme

1 teaspoon dried marjoram

1 teaspoon dried oregano

1 teaspoon dried dill

1/2 teaspoon ground paprika

2 tablespoons (30 ml) olive oil, optional

Salt, to taste

Black pepper, to taste

Preheat the oven to 425°F (220°C, or gas mark 7). Line a baking sheet with parchment paper.

Cut the potatoes into bite-size chunks and rinse them in cold water. Drain them and place them in a large bowl.

In a small bowl, combine the vegetable broth powder, garlic, onion, rosemary, thyme, marjoram, oregano, dill, and paprika.

Add the oil, if using, to the potatoes and toss to coat. Add the spice mixture to the potatoes and toss to coat.

Arrange the potatoes in a single layer on the prepared baking sheet. Roast for 20 minutes.

Toss the potatoes and bake for an additional 10 minutes, or until lightly browned and tender.

Season with salt and pepper.

Yield: 4 servings

◁ LAVENDER-ROASTED PURPLE POTATOES AND PURPLE ONIONS

Lavender imparts a lovely flavor evocative of spring but can taste like perfume if overused. Serve these potatoes warm or at room temperature.

1 1/2 pounds (685 g) purple potatoes, quartered if large

1/4 cup (60 ml) olive oil

6 cloves garlic, minced or pressed

2 tablespoons (10 g) dried culinary lavender

2 teaspoons (3 g) fresh thyme

3 large red/purple onions, peeled, halved, quartered, and separated into strips

Salt, to taste

Black pepper, to taste

1 tablespoon (5 g) pink peppercorns, optional

Juice of 1 lemon (or lime)

Preheat the oven to 400°F (200°C, or gas mark 6).

Boil or steam the potatoes until they are just fork-tender.

Meanwhile, in a bowl, combine the oil, garlic, lavender, and thyme.

When the potatoes are cooked, transfer them to a cutting board. Using a potato masher, smash each one.

In a large bowl, combine the potatoes and onions. Pour the oil mixture over the potatoes and onions. Toss to thoroughly coat. Season with salt and pepper.

Transfer the mixture to a baking sheet. Sprinkle on the peppercorns, if using. Bake for 25 to 35 minutes, turning the pan halfway through cooking, or until the potatoes and onions are golden brown and crispy.

Remove from the oven. Immediately squeeze the juice over the potatoes and onions. (The potatoes will brighten up upon contact with the citrus juice.)

Yield: 4 servings

◁ HOME-FRIED POTATOES

Nothing says comfort like a plate of potatoes. Enjoy these as a side dish, breakfast, or brunch with friends.

3 pounds (1365 g) creamy yellow potatoes, quartered (such as Yukon gold)

3 tablespoons (45 ml) olive oil or (42 g) nondairy, nonhydrogenated butter, divided

1 large yellow onion, sliced

2 or 3 cloves garlic, minced

1 teaspoon paprika

1 teaspoon (6 g) salt

1/2 teaspoon black pepper

1/4 cup (15 g) fresh parsley, chopped

In a steamer basket over a 4-quart (4.5 L) pot, steam the potatoes for 12 to 15 minutes, or until tender but still firm. Let cool, and then cut into 1/2-inch (1 cm) cubes.

Meanwhile, in a large skillet, heat 1 tablespoon (15 ml) of the oil over medium-high heat. Sauté the onion and garlic for about 10 minutes, stirring often, or until it starts to brown. Add 1 tablespoon (15 ml) of the oil and the potatoes. Add the paprika, salt, and pepper. Cook for 15 to 30 minutes, stirring occasionally, or until the potatoes are browned. (When turning the potatoes, use a flat spatula so you don’t smush them.)

Meanwhile, add the remaining 1 tablespoon (15 ml) oil and parsley to the skillet. Stir to combine.

Yield: 4 to 6 servings

◁ MASHED YUKON GOLDS

For many, a bowl of homemade mashed potatoes is the epitome of comfort food. This is a great way to prepare mashed potatoes—slightly dry, yet still quite creamy.

1 1/2 teaspoons salt, plus more for boiling water

5 pounds (2.3 kg) unpeeled Yukon gold potatoes

3 tablespoons (42 g) nondairy margarine, plus more if desired

1/2 teaspoons salt

Black pepper, to taste

In a large stockpot, bring lightly salted water to a boil.

Scrub the potatoes well. Chop them into approximately 1-inch (2.5 cm) pieces. Once the water reaches a full rolling boil, carefully add the potatoes. Allow the water to return to a rolling boil.

Once boiling, begin timing the potatoes, cooking for 11 to 13 minutes. Reduce the heat slightly if needed to avoid boiling over.

Check the potatoes at 11 minutes to see if they are easy to smash with a fork. (You should not have to put any pressure on them to make this happen. You don’t want undercooked potatoes or your mashed potatoes will end up lumpy; it’s better to cook them for the full 13 minutes if you are unsure.)

Once the potatoes are very fork-tender, drain in a colander and transfer to an electric mixing bowl. Mix on low speed, combining with the margarine and 1 1/2 teaspoons of the salt until blended. Increase the speed to medium-high and mix until fluffy and smooth. Stir in more margarine if desired. Season with pepper.

Yield: 8 servings

◁ TURMERIC AND GINGER WHIPPED SWEET POTATOES

Comfort food is perfect when you feel under the weather.

2 tablespoons (28 g) coconut oil, divided

2 medium sweet potatoes, peeled and chopped

1 small onion, chopped

1/2 teaspoon ground turmeric

1/2 teaspoon grated fresh ginger

Salt, to taste

Black pepper, to taste

Preheat the oven to 425°F (220°C, or gas mark 7). Grease a baking sheet with 1 tablespoon (14 g) of the oil.

Arrange the potatoes in a single layer on the prepared baking sheet. Roast for 20 to 25 minutes, or until soft.

Meanwhile, in a medium skillet, heat the remaining oil over low heat. Sauté the onions until caramelized.

In a blender, purée the potatoes, onions, turmeric, and ginger until smooth. Season with salt and pepper.

Yield: 2 servings

◁ MASHED PEAS AND POTATOES

A colorful, quick mash, these bright green peas, a legume, pack a whopping 8 grams of protein.

Pinch salt, plus more to taste

2 pounds (908 g) butter cream potatoes (or other small, new potatoes)

8 ounces (228 g) English peas, shelled

1/2 cup (120 ml) almond milk

2 tablespoons (28 g) vegan butter

1/4 teaspoon thyme leaves

1/4 teaspoon whole rosemary

Place a trivet in the pressure cooker, place a steamer basket on top of the trivet, and add enough water to come up to, but not in, the basket. Add the pinch of salt. Bring the water to a boil.

Scrub the potatoes. Rinse the peas. Place the potatoes in the steamer basket. Pour the peas over the potatoes. Cover and bring to pressure. Cook at high pressure for 6 minutes. Use a quick release. Uncover the pressure cooker. Using kitchen tongs, gently remove the steamer basket. Pour any remaining water out of the pressure cooker. Transfer the potatoes and peas back into the pressure cooker. (Alternatively, you can use a large bowl.) Add the milk and butter. Using a potato masher, smash the mixture until the potatoes are chunky.

Using a mortar and pestle, crumble the thyme and rosemary. Sprinkle the spices over the potatoes and peas and stir. Season with salt.

Yield: 4 servings

◁ SWEET POTATO FRIES

Baking is always a healthier cooking method than frying.

1 medium sweet potato

1 tablespoon (14 g) coconut oil, melted

Salt, to taste

Black pepper, to taste

Preheat the oven to 425°F (220°C, or gas mark 7).

Slice the potato into long skinny matchsticks.

Place the potato on a baking sheet. Coat evenly with the oil, tossing to combine and then spreading out in a single layer. Season with salt and pepper.

Bake for 15 to 20 minutes, or until crispy.

Yield: 2 servings

◁ CARROT FRIES

Mega amounts of beta-carotene result in these gorgeous-color fries that pack a nutritional as well as flavorful punch.

16 medium carrots, peeled and cut into matchsticks about 4 inches (10 cm) long

1 tablespoon (15 ml) oil

1 teaspoon salt

Black pepper, to taste

1/2 teaspoon ground cumin, optional

Preheat the oven to 425°F (220°C, or gas mark 7). Line a baking sheet with parchment paper.

In a bowl, combine the carrots and oil. Using your hands, toss the carrots in the oil to thoroughly coat.

Spread the carrots in a single layer on the prepared baking sheet. Sprinkle with the salt, pepper to taste, and cumin. Bake for about 45 minutes, or until they begin to crisp, checking every 15 minutes or so to toss and ensure even cooking.

Yield: 4 servings

◁ VEGGIES AND DUMPLINGS

Serve it warm—not piping hot—or the dumplings will be soupy.

8 cups (1.9 L) vegetable broth

1 large zucchini, chopped

5 medium carrots, peeled and sliced into rounds

1 Vidalia onion, chopped

3 1/2 ounces (120 g) shiitake mushroom caps, chopped

3 ounces (100 g) cremini mushrooms, thinly sliced

4 stalks celery, sliced

1 tablespoon (2 g) dried sage

Salt, to taste

1 cup (150 g) corn kernels (fresh or frozen)

5 cups (625 g) Bizquix

1 1/2 cups (350 ml) nondairy milk

2 tablespoons (16 g) cornstarch mixed with 1/4 cup (60 ml) cold water

Black pepper, to taste

In a deep stockpot, bring the broth to a rolling boil. Add the zucchini, carrots, onion, mushrooms, and celery. Return the broth to a rolling boil. Reduce the heat to medium-low. Simmer for about 20 minutes, or until the vegetables are tender. Stir in the sage. Season with salt. Stir in the corn. Return the broth to a slow boil.

Meanwhile, in a medium bowl, place the Bizquix. Gradually add the milk until a tacky dough forms. Using your hands, gently shape the dough into about 20 golf ball-size dumplings.

Carefully drop the dumplings one at a time into the broth. Cover the pot and reduce the heat to medium. (The dumplings don’t all need to be submerged to cook; a few of the dumplings will inevitably end up underneath others.) Cook the dumplings for 10 minutes, or until they are firm.

Gently move aside a couple of dumplings from the top of the mixture. Slowly add the cornstarch slurry to thicken the broth. Simmer for about 10 minutes, or until thickened. Remove from the heat. Season with pepper..

Yield: 10 servings (2 dumplings each plus vegetables)

◁ QUINOA TABBOULEH

Serve this dish cold.

1 cup (175 g) quinoa, rinsed and drained

2 cups (470 ml) water

1/4 cup (60 ml) olive oil

1 1/2 teaspoons salt

2 cups (120 g) finely minced fresh parsley

1/2 cup (30 g) finely minced fresh mint

3 medium tomatoes, seeded and diced

Zest and juice of 1 large lemon

1/2 teaspoon black pepper

3 green onions, finely chopped

In a 2-quart (2 L) saucepan, bring the quinoa and water to a boil over high heat. Immediately reduce the heat to low, stir gently, and cover. Simmer for about 15 minutes, or until all of the water has been absorbed. Chill the quinoa in the fridge for about 1 hour, or until cold.

Stir in the oil and salt. Gently fold in the parsley, mint, tomatoes, juice, zest, pepper, and onions until well combined. Let rest for at least 1 hour in the fridge.

Yield: 6 servings

◁ SPANISH RICE

Spanish rice is a great side when serving a traditional Mexican meal. It’s also delicious as a filling for tacos or in a taco salad.

1 tablespoon (15 ml) olive oil

2 cloves garlic, minced

1/2 cup (80 g) finely chopped onion

2 cups (380 g) short-grain brown rice

3 cups (705 ml) vegetable broth

1 tablespoon (16 g) tomato paste

1/2 cup (90 g) diced tomato

1/2 teaspoon cumin

1/2 teaspoon paprika

1/4 to 1/2 teaspoon salt

1 teaspoon chili powder, or more to taste

In an uncovered pressure cooker, heat the oil on medium-high. Sauté the garlic and onion for 3 minutes, or until the onion is translucent. Add the rice. Sauté for about 5 minutes, or until the rice browns slightly. Add the broth, paste, tomato, and seasonings. Stir to combine. Cover and bring to pressure. Cook at high pressure for 20 to 22 minutes. Allow for a natural release.

Yield: 8 servings

◁ COCONUT RICE

The aroma of the cooking rice will have you anxious with anticipation. Serve it with Asian-style dishes and stir-fries

1 can (15 ounces, or 420 g) light coconut milk

1 1/4 cups (295 ml) water

1 1/2 cups (285 g) uncooked brown rice (or jasmine rice)

1 teaspoon coconut extract

1 teaspoon salt

3 tablespoons (13 g) unsweetened coconut flakes, optional

In a saucepan, bring the milk, water, rice, and coconut extract to a boil over medium heat. Cover and reduce the heat to low. Simmer for 40 minutes, or until the rice is tender. (Check halfway through and close to the end of the cooking time to see if the liquid has evaporated and extra needs to be added.)

Turn off the heat and let sit, covered, for 5 minutes. Remove the lid. Using a fork, fluff the rice. Stir in the salt and coconut flakes, if using.

Yield: 4 servings

◁ WILD RICE WITH DRIED CHERRIES AND CRANBERRIES

Just right for the holidays, this is a great side with a vegan roast, or add cooked lentils to make it a festive entrée. You can replace the oil with 1/4 cup (60 ml) water or vegetable broth.

1 teaspoon olive oil

1/4 cup (25 g) chopped celery

1/4 cup (40 g) diced onion

1 cup (160 g) wild rice

1 cup (120 g) mix of dried cranberries and dried cherries

1/2 teaspoon dried thyme

1/2 teaspoon dried sage

3 to 3 1/2 cups (705 to 825 ml) water

Salt, to taste

In an uncovered pressure cooker, heat the oil on medium-high. Sauté the celery and onion for 3 to 4 minutes, or until the celery is soft. Add the rice, dried fruit, thyme, sage, and water. Stir to combine. Cover and bring to pressure. Cook at high pressure for 22 to 25 minutes. Allow for a natural release. Season with salt.

Yield: 4 servings

◁ MUSHROOM-PEPPER QUINOA RISOTTO

Risotto is traditionally made with Arborio or another short-grained rice, but this version, which uses quinoa, is equally creamy. If you cannot find lemon verbena, substitute about a teaspoon of lemon zest.

3 tablespoons (45 ml) olive oil

1 sweet onion, diced

3 cups (210 g) cremini mushrooms, cut into chunks

2 bell peppers (1 yellow, 1 red), diced

1 teaspoon ground coriander

1 teaspoon salt

1 1/4 cups (216 g) quinoa, rinsed

1/2 cup (120 ml) beer, slightly flat and room temperature

3 cups (700 ml) vegetable broth, divided

1 1/2 cups (180 ml) coconut milk

Sprinkle of paprika

3 to 4 leaves lemon verbena, whole or cut into fine chiffonade

In a large frying pan, heat the oil over high heat. Sauté the onion, mushrooms, bell peppers, coriander, and salt. Stir often and cook for about 10 to 12 minutes, or until all moisture is released from the vegetables and the mushrooms are reduced in size. Drain any excess liquid and transfer to a bowl.

Reduce the heat to medium high. Add a drizzle more oil to the pan and the quinoa. Cook the quinoa, for about 2 minutes, stirring often, or until toasted and fragrant.

Reduce the heat again to medium low. Carefully pour in the beer. Step back first because the carbonation could cause a bubbly burst. Cook until all of the liquid is absorbed. Add 1 cup (235 ml) of the broth. Cook, again stirring often, until most of the liquid has been absorbed. Add the milk, in 1/2 cup (120 ml) increments, until all is used. Then add up to 2 cups (475 ml) more broth until the quinoa is tender. The entire process to cook the quinoa should take about 30 minutes—taste toward the end to make sure the quinoa is tender; it should have a slightly firm but soft texture when it is done. Be sure between each addition of liquid that the quinoa is fairly dry and not much liquid remains before adding in more. If the liquid is absorbing too quickly, reduce the heat slightly.

Stir in the mushrooms and peppers, sprinkle with paprika, and top with lemon verbena. Serve warm.

Yield: 6 servings

◁ CRISPY CRUNCHY BASMATI RICE FRITTERS

You’ll absolutely adore the surprising texture and ease of this recipe; they taste a lot like hash browns but contain no potatoes. This fritter is a perfect dish to share with company.

2 tablespoons (14 g) flaxseed meal

1/4 cup (60 ml) water

2 cups (370 g) cooked basmati rice

1/2 cup (68 g) sorghum flour

1/4 cup (30 g) tapioca starch

1 1/2 teaspoons salt

1/4 cup (40 g) grated onion

Scant 1/2 cup (120 ml) coconut milk

Vegetable oil

Black pepper, to taste

Paprika, to taste

Preheat a deep fryer to 360°F (182°C). Line a plate with paper towels.

In a small bowl, combine the flaxseed meal with the water. Allow the mixture to rest for about 5 minutes, or until thick.

In a large bowl, combine the flaxseed meal mixture with the rice, flour, starch, salt, onion, and milk. Stir until a thick, clumpy dough is formed.

Using your hands, form the dough into rounded patties, about 1-inch (2.5 cm) thick.

Carefully place the patties into the oil. Cook for about 5 minutes, or until golden brown.

Using a slotted spoon, remove the patties from the oil and place on the prepared plate. Season with pepper and paprika.

Yield: 14 fritters

◁ BEANS AND RICE (GALLO PINTO)

If you cannot locate Salsa Lizano, Pickapeppa or vegan Worcestershire sauce is an adequate replacement.

FOR THE BLACK BEANS:

2/3 cup (167 g) dry black beans, rinsed and picked over

Water for soaking and cooking

1 tablespoon (3 g) dried seaweed, optional

FOR THE GALLO PINTO:

1 tablespoon (15 ml) olive oil

1 red pepper, diced

3 cloves garlic, minced

Dash salt

2 1/2 cups (415 g) cooked white rice, cold

2 cups (512 g) Black Beans with 1 1/2 cups (355 ml) liquid from cooking

5 tablespoons (75 g) Salsa Lizano

1/2 cup (60 g) minced fresh cilantro

To make the Black Beans: Soak the beans in water (about 3 inches [7.5 cm] from top of dried beans) for at least 8 hours and up to overnight. Rinse the beans, place them in a large stockpot, and cover with water about 2/3 of the way full, or about 4 inches (10 cm) above the beans. Add the seaweed, if using. Bring beans to a boil over high heat. Once water is boiling, reduce the heat to medium. Simmer for 1 1/2 to 2 hours, or until beans are tender. Reserve the bean liquid for use in the Gallo Pinto.

To make the Gallo Pinto: In a large frying pan, sauté the oil, red pepper, and garlic along with a dash or two of salt over medium-high heat for 10 minutes, stirring often. Add the rice. Sauté for about 2 minutes, or until slightly golden brown on the edges. Add the beans, bean liquid, Salsa Lizano, and salt. Cook for 7 to 10 minutes, or until thickened slightly.

Press the mixture to a small bowl. Invert it onto a plate to serve. Top with the cilantro.

Yield: 6 servings

◁ ITALIAN PEARL BARLEY

Popular in hearty soups and stews, pearl barley is also used in orzotto, which is similar to risotto.

1 cup (200 g) pearl barley

3 cups (705 ml) vegetable broth

1/2 teaspoon dried oregano

1/2 teaspoon dried basil

Add all of the ingredients to the pressure cooker. Cover and bring to pressure. Cook at high pressure for 18 to 20 minutes. Use a quick release.

Yield: 4 to 6 servings

◁ ALMOND GARLIC GREEN BEANS

When cooking vegetables in the pressure cooker, remember to use a quick release to avoid them turning to mush.

1 teaspoon sesame oil

4 or 5 cloves garlic, thinly sliced lengthwise

1 pound (454 g) green beans, cut into 1/2-inch (1.3 cm) pieces

1/4 cup (60 ml) water

1/4 teaspoon salt

1/4 cup (27 g) almond slivers

In an uncovered pressure cooker, heat the oil on medium. Sauté the garlic for about 2 minutes, or until soft. Add the green beans and water. Cover and bring to pressure. Cook at pressure for 1 minute. Use a quick release. Remove the lid, and stir in the salt and almonds.

Yield: 4 servings

◁ BOK CHOY, MUSHROOMS, AND ONION WITH TAMARI LIME DRESSING

Cooked up quickly with mushroom and onion, this wholesome side dish—served with an umami dressing—delivers a whole lot of flavor.

FOR THE VEGETABLES:

5 to 6 cups (450 to 540 g) chopped bok choy

2 1/2 cups (175 g) sliced shiitake, cremini, or maitake mushrooms

1 cup (160 g) half-moon slices onion

1/4 teaspoon salt, optional

FOR THE DRESSING:

1/2 cup (120 ml) tamari

1 teaspoon minced garlic

1/2 teaspoon red pepper flakes

2 tablespoons (30 ml) lime juice

To make the vegetables: Place a trivet in the pressure cooker, place a steamer basket on top of the trivet, and add enough water to come up to, but not in, the basket. Bring the water to a boil. Place the bok choy, mushrooms, and onion in the basket. Add the salt, if using. Cover and bring to pressure. Cook at low pressure for 5 minutes. Use a quick release. Remove the lid. Using tongs, remove the steamer basket. Using a slotted spoon, carefully spoon the vegetables into a bowl.

To make the dressing: In a bowl, whisk all of the dressing ingredients together. Pour over the vegetables in the bowl and toss lightly.

Yield: 4 servings

◁ MEDITERRANEAN BEANS WITH GREENS

This dish epitomizes the Mediterranean diet—low in saturated fats, high in fiber and other nutrients.

1 cup (200 g) dried navy or cannellini beans, soaked for 12 hours or overnight

2 cups (470 ml) vegetable broth

2 cans (14.5 ounces, or 406 g) cans diced tomatoes with basil, garlic, and oregano

1/2 cup (50 g) sliced green olives, plus extra for garnish

1 teaspoon olive oil

4 cloves garlic, finely diced

8 cups (140 g) loosely packed arugula (about 5 ounces, or 140 g)

1/2 cup (120 ml) lemon juice, divided

Pinch salt, optional

2 cups (320 g) cooked pearl barley —Italian Pearl Barley

Rinse and drain the beans.

Add the beans, broth, tomatoes, and 1/2 cup (50 g) of the olives to the pressure cooker. Cover and bring to pressure. Cook at high pressure for 6 to 8 minutes. Allow for a natural release.

Meanwhile, in a skillet, heat the oil over medium-high heat. Sauté the garlic for 1 to 2 minutes, or until soft but not brown. Add the arugula and 1/4 cup (60 ml) of the juice. Using tongs, turn the arugula frequently for 30 seconds, or until it wilts, and remove it from the heat before it turns brown.

Remove the lid from the pressure cooker. Stir in the remaining 1/4 cup (60 ml) juice. Season with the salt, if using. Serve the barley, topped with the arugula, then the beans and tomatoes, and the olives for garnish.

Yield: 4 servings

◁ SHREDDED BRUSSELS SPROUTS WITH APPLES AND PECANS

Here is a wonderful way to enjoy Brussel sprouts.

2 tablespoons (30 ml) oil

1 1/2 pounds (685 g) Brussels sprouts, washed and shredded (cut into strips)

1/2 teaspoon salt, plus more to taste

1 large tart apple, cubed and unpeeled

2 medium cloves garlic, minced

1 tablespoon (20 g) maple syrup

1/3 cup (50 g) pecans, toasted and chopped

Black pepper, to taste

Juice of 1 lemon, optional

In a large sauté pan, heat the oil over medium heat. Sauté the sprouts and 1/2 teaspoon of the salt for 7 to 10 minutes, or until the sprouts begin to brighten. Add the apple, garlic, and syrup. Cook for 3 to 5 minutes, or until the apples are heated through but not too soft. At the end of the cooking time, add the pecans, salt and pepper to taste, and juice, if using and toss.

Yield: 2 to 4 servings

◁ BRUSSELS SPROUTS WITH CRISPY ONIONS

A bright, creamy sauce is drizzled over crispy onions and cooked-to-perfection Brussels sprouts in this side dish.

2 tablespoons (28 g) vegan mayonnaise

1/2 teaspoon Dijon mustard

2 teaspoons lemon juice

Pinch salt, plus more to taste

Pinch black pepper, plus more to taste

2 thin slices onion, halved

1 teaspoon whole wheat flour

Pinch of garlic powder

1 tablespoon (15 ml) neutral-flavored oil

1/2 teaspoon olive oil

8 ounces (227 g) fresh Brussels sprouts, trimmed, rinsed, and thinly sliced

In a small bowl, stir together the mayonnaise, mustard, and juice. Season with salt and pepper. Cover and refrigerate for up to 2 days, or until using.

Preheat the oven to 300°F (150°C, or gas mark 2). Line a plate with paper towels.

In a bowl, toss the onion with the flour, garlic powder, and a pinch of salt and pepper.

In a wok or skillet, heat the neutral-flavored oil over high heat. Test it by adding a piece of onion. If it sizzles, it is ready. Add the onion and cook for 4 to 6 minutes, stirring occasionally, or until the onion is browned, but not burned. Transfer to the prepared plate and blot the excess oil. Keep the onion warm in the oven while preparing the sprouts.

Wipe the wok or skillet clean with a paper towel. Heat the olive oil over high heat. Add the sprouts and cook for 5 to 7 minutes, stirring occasionally, or until the desired tenderness. (The sprouts will get some black spots.) Season with salt and pepper.

Transfer the sprouts to a serving plate. Sprinkle the onion over the sprouts. Drizzle with the sauce.

Yield: 4 servings

◁ PAN-FRIED ASPARAGUS WITH LIME JUICE

This side dish comes together in minutes.

1 teaspoon (5 g) nondairy, nonhydrogenated butter (such as Earth Balance), optional

1 tablespoon (15 ml) olive oil

2 cloves garlic, minced

1 medium shallot, minced

1 bunch fresh asparagus spears, tough ends trimmed

Juice of 1/4 lime

Salt, to taste

Black pepper, to taste

Lime wedges

In a large skillet, melt the butter with the oil over medium heat. Sauté the garlic and shallot for 2 minutes. Stir in the asparagus. Cook for about 5 to 7 minutes, or until bright green and tender.

Squeeze the juice over the asparagus. Season with salt and pepper. Garnish with the lime.

Yield: 2 servings

◁ BRAISED FIGS WITH ARUGULA

Serve this warm or at room temperature.

1 tablespoon (14 g) nondairy, non-hydrogenated butter (such as Earth Balance)

1 teaspoon (4 g) sugar

1 pint (300 g) whole fresh figs (10 to 12 medium-size), halved lengthwise and stems removed

4 to 5 tablespoons (60 to 75 ml) balsamic vinegar

1 bunch baby arugula, washed and stemmed

1 to 2 tablespoons (15 to 30 ml) olive oil

Juice of 1/2 lemon

Salt, to taste

Black pepper, to taste

In a large sauté pan, melt the butter and sugar. Place the figs face down in the pan, and cook for 3 to 5 minutes over medium-high heat, or until the faces of the fig become sticky and slightly golden around the edges. Remove the pan from the heat and place the figs on a plate, face up.

In the same skillet, heat the vinegar until bubbly. Reduce the heat and simmer for 4 to 5 minutes, or until the vinegar is reduced by half. Remove from the heat.

In a bowl, toss the arugula with the oil to coat. Pour the juice over top; toss again. Season with salt and pepper.

Heap the arugula on a plate and arrange the figs over the top. Drizzle with the balsamic reduction, and sprinkle on more salt.

Yield: 2 or 3 servings

◁ SAUTÉED BROCCOLI RABE WITH OLIVES AND TOASTED PINE NUTS

Broccoli rabe, also known as broccoli raab or rapini, is a popular Italian vegetable.

2 tablespoons (18 g) pine nuts

2 bunches (about 2 pounds [910 g]) broccoli rabe, thick stems trimmed 1 inch (2.5 cm) from the bottom

2 tablespoons (30 ml) olive oil

2 cloves garlic, crushed, pressed, or minced

10 Kalamata olives, chopped

1 teaspoon (1 g) crushed red pepper flakes

Pinch of salt

Juice from 1/2 lemon (or lime or orange)

In a dry skillet, toast the nuts over medium heat (or in a toaster oven on low heat) until golden brown, tossing occasionally to ensure even toasting. Remove from the heat.

Meanwhile, add a steamer basket to a 3-quart (3.5 L) pot with just enough water to reach the bottom of the basket. Bring to a boil. Add the broccoli rabe and cover. Steam for 2 to 3 minutes, and then immediately plunge the broccoli rabe into a bowl of ice water. (This will enable it to maintain its bright green color.) After a few minutes in the water, drain the rabe in a colander.

In a large skillet, heat the oil over medium heat. Sauté the garlic for about 2 minutes, or until it turns golden brown. Add broccoli rabe, olives, red pepper, and a pinch of salt. Sauté for about 5 minutes longer, until al dente, tender but still firm at the center. Sprinkle with the nuts, squeeze on the juice, and toss.

Yield: 6 to 8 servings

◁ MARINATED MUSHROOMS

It may not be the norm in most recipes for marinated mushrooms, but the mushrooms are uncooked here.

2 tablespoons (30 ml) red wine vinegar

1 tablespoon (15 ml) olive oil

1 tablespoon (10 g) finely minced shallot

1 tablespoon (15 ml) lemon juice

2 cloves garlic, minced

1/4 teaspoon dried basil

1/4 teaspoon dried oregano

1/4 teaspoon agave nectar

1/4 teaspoon salt

1/4 teaspoon black pepper

Pinch red pepper flakes

12 ounces (340 g) button mushrooms, halved or quartered if large

3/4 teaspoon minced fresh parsley

In a large skillet, add the vinegar, oil, shallot, juice, garlic, basil, oregano, agave, salt, black pepper, and red pepper. Cook for 2 minutes, stirring. Do not brown the garlic. Remove from the heat. Add the mushrooms and parsley, stirring to coat well.

Transfer the mixture to an airtight container. Refrigerate for 1 hour or up to 2 days.

Yield: 4 servings