Crispy quinoa cakes
Quinoa and lentils form a crispy exterior and tender interior in these savory little bites. Feel free to mix up the spices—add curry and ginger for an lndian-inspired flavor, or replace the cilantro and cumin with basil and lemon zest for Italian flair.
YIELD 12 cakesSERVING 2 cakesPREP 25 minsCOOK 25 mins
2 TB. flax meal (ground flaxseeds)
6 TB. warm water
3 TB. extra-virgin olive oil
1/4 medium red onion, finely chopped (1/4 cup)
2 cloves garlic, finely chopped
1 bunch lacinato kale, stemmed and finely chopped
2 cups cooked quinoa
11/2 cups cooked brown or green lentils
1/4 cup roasted pumpkin seeds, roughly chopped
1/4 cup finely chopped fresh Italian flat-leaf parsley
2 TB. finely chopped fresh cilantro
2 TB. tahini
Juice of 1 lemon (2 TB.)
2 TB. all-purpose flour
1 tsp. kosher salt
1 tsp. ground cumin
1/2 tsp. freshly ground black pepper
1Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
2In a small bowl, whisk together flax meal and warm water. Set aside.
3In a medium sauté pan over medium-high heat, heat 2 tablespoons extra-virgin olive oil. When oil begins to shimmer, add red onion and cook, stirring frequently, for about 3 minutes or until onion is translucent and just beginning to turn golden around edges.
4Add garlic, reduce heat to medium, and stir for 30 seconds. Add lacinato kale, and cook, stirring occasionally, for about 5 minutes. Remove from heat, and set aside to cool slightly.
5In a large bowl, combine quinoa, lentils, pumpkin seeds, Italian flat-leaf parsley, and cilantro.
6Whisk tahini, lemon juice, and all-purpose flour into flax mixture until smooth, and add to quinoa mixture. Stir in kosher salt, cumin, black pepper, and kale mixture, and combine well.
7Using wet hands, divide mixture into 12 even-size balls, and flatten into 1-inch (2.5cm) cakes, spacing them evenly on the baking sheet. (If desired, you can use a ring mold to form perfectly round cakes.)
8Brush each cake lightly with remaining extra-virgin olive oil, and bake for 20 minutes or until golden brown and crisp. Serve immediately.
For Gluten-Free Quinoa Cakes, simply use gluten-free flour instead of all-purpose. Serve these protein-packed patties on salad, in a pita, add Guacamole or Romesco Sauce, or drizzle with lemon juice and tahini.
Quinoa
Quinoa’s high protein and healthy fat content make it a nutritious and filling choice for main and side dishes. This ancient seed, often thought of as a grain, is also rich in calcium and iron. Benefits Gluten free, good source of protein, promotes heart health, contains antioxidants. Uses Quinoa has a springy texture and a grassy, slightly bitter flavor. Toast it in a dry pan, add water, and steam as you would rice. Available in whole-grain seeds, flour, or flakes, it goes well with apples, black beans, chiles, cilantro, corn, grapes, nuts, oranges, squash, and sweet potatoes. Recipes Crispy quinoa cakes, Quinoa vegetable salad.
Quinoa vegetable salad
Nutty quinoa teams up with edamame, kale, and crunchy jicama for a protein-packed powerhouse of a salad that’s perfect for lunches, picnics, and potluck suppers.
YIELD 8 cupsSERVING 2 cupsPREP 10 minsCOOK 25 mins
1 cup quinoa
11/2 cups water
1 tsp. kosher salt
1 bunch curly kale, leaves only
Juice of 1 lemon (2 TB.)
3 TB. extra-virgin olive oil
1 clove garlic, finely chopped
2 TB. apple cider vinegar
2 TB. tahini
1 small jicama, cut in 1/4-in. (.5cm) dice (about 2 cups)
1 cup frozen, fully cooked edamame, thawed
1/2 small red onion, very thinly sliced
1/2 cup toasted sliced almonds
1/2 cup dried cranberries
1In a dry, medium saucepan with a tight-fitting lid over medium-high heat, toast quinoa, stirring constantly, for 1 minute.
2Add water and 1/2 teaspoon kosher salt. Bring to a boil, reduce heat to low, and cook, covered, for 15 minutes. Let stand covered for 10 minutes, and fluff with a fork.
3In a large bowl, toss curly kale leaves with 1 tablespoon lemon juice, 1 tablespoon extra-virgin olive oil, and a pinch of kosher salt. Using clean hands, massage kale for 5 minutes or until softened and reduced. Stir in garlic, and set aside.
4In a small bowl, whisk remaining 1 tablespoon lemon juice, remaining 2 tablespoons extra-virgin olive oil, remaining 1/2 teaspoon kosher salt, apple cider vinegar, and tahini. Set aside.
5Add quinoa, jicama, edamame, red onion, almonds, cranberries, and reserved dressing to kale, and toss. Serve warm or cold.
For Gluten-Free Quinoa Vegetable Salad, replace edamame with 1 cup cooked lima beans.
Risotto milanese
Golden, saffron-scented rice is slowly stirred with stock to gradually release the rice’s starch, resulting in a comforting, creamy-tasting, plant-based version of a beloved Italian classic.
YIELD 6 to 8 cupsSERVING 11/2 cupsPREP 5 minsCOOK 35 mins
3 TB. extra-virgin olive oil
4 small shallots, finely minced (1/2 cup)
1 tsp. kosher salt, plus more to taste
8 cups Golden Chicken-y Stock or homemade vegetable stock
1/4 tsp. saffron threads
2 cups Arborio or carnaroli rice
1 cup dry white wine
2 TB. nutritional yeast
1 TB. plant-based butter
1 TB. finely chopped fresh Italian flat-leaf parsley
1 TB. finely chopped fresh chives
1/2 tsp. freshly ground black pepper
1In a large, wide saucepan over medium heat, heat extra-virgin olive oil. Add shallots and kosher salt, and cook, stirring frequently, for about 10 minutes or until shallots are softened and just beginning to turn a light golden color (without browning).
2In a large saucepan over medium-high heat, heat Golden Chicken-y Stock. Reduce heat to a simmer.
3In a small bowl, place saffron threads. Ladle about 1 tablespoon stock over saffron, and set aside to steep.
4Increase heat under shallots to high, add Arborio rice all at once, and cook, stirring constantly, for 2 minutes or until rice smells nutty.
5Add white wine and saffron, reduce heat to medium, and stir until most of wine has been absorbed.
6Add 2 cups simmering stock to the pan, and reduce heat to low or medium-low. (Adjust heat as needed to keep risotto at a gentle simmer as you cook it.) Cook, stirring constantly until stock is almost completely absorbed, and add another cup of stock. Continue in this manner until rice is tender but al dente (still a bit firm to the bite) and risotto is creamy.
7Remove from heat, stir in nutritional yeast, butter, Italian flat-leaf parsley, chives, and black pepper. Taste and add more kosher salt if desired, and serve immediately.
For “Cheesy” Risotto, stir in 1/2 cup Cashew Ricotta just before serving. For Lemon Asparagus Risotto, stir in peas or thinly sliced asparagus with 1 teaspoon lemon zest. For Mushroom Risotto, replace stock with Mushroom Stock, and stir in some Sautéed Mushroom Medley.
Moroccan couscous
Try this fluffy grain as a side dish with tempeh or tofu, or top it with a vegetable stew such as Butternut Squash Tagine.
YIELD 4 cupsSERVING 1 cupPREP 10 minsCOOK 30 mins
2 TB. extra-virgin olive oil
1 medium yellow onion, halved and thinly sliced
1/2 tsp. ground cumin
1/2 tsp. ground turmeric
1/2 tsp. kosher salt
1 (3- or 4-in.; 7.5 to 10cm) cinnamon stick
1/2 tsp. saffron threads, lightly crushed
21/2 cups Golden Chicken-y Stock or vegetable stock
1/4 cup chopped dried apricots
1/4 cup currants
1 cup instant couscous
1/2 cup toasted pine nuts
1 TB. finely chopped fresh cilantro
1In a medium saucepan over medium heat, heat extra-virgin olive oil. Add yellow onion, and cook, stirring occasionally, for 10 minutes.
2Stir in cumin, turmeric, kosher salt, cinnamon stick, and saffron threads, and cook for 30 seconds.
3Add Golden Chicken-y Stock, reduce heat to low, and simmer for 10 minutes.
4In a small bowl, place apricots and currants. Add 1/4 cup hot stock, cover, and set aside.
5Measure remaining stock to be sure you have exactly 2 cups. Return stock to the saucepan, and bring to a boil over high heat. Remove from heat, stir in couscous, cover, and set aside for 10 minutes.
6Drain apricots and currants. Remove cinnamon stick from couscous, and fluff couscous with a fork. Stir fruit and pine nuts into couscous, garnish with cilantro, and serve immediately.
Dried apricots
Traditional Moroccan couscous is steamed over a pan of flavorful liquid and cooled and rubbed by hand several times, resulting in a fluffy grain that grows to several times its original size. You can avoid this time-consuming process by purchasing unseasoned instant couscous (the kind in boxes at the supermarket), which has already been steamed and dried.
Arancini (Risotto balls)
These crunchy-on-the-outside, creamy-on-the-inside rice balls are the perfect choice to serve at a party when you want to indulge yourself and your guests. Or enjoy risotto for supper one night, and have arancini on the side with a bowl of soup or a salad later in the week.
YIELD 12 ballsSERVING 2 ballsPREP 45 minsCOOK 10 mins
1 cup all-purpose flour
1/2 cup water
11/2 cups panko breadcrumbs
1/2 batch Risotto Milanese, or 5 cups your favorite risotto, chilled overnight
10 (1/2-in.; 1.25cm) cubes plant-based mozzarella cheese
1/4 cup frozen peas
Grapeseed oil
Tomato Sauce
1Line two baking sheets with parchment paper.
2Place all-purpose flour, water, and panko breadcrumbs in separate small, shallow bowls.
3Scoop out 1/2 cup portions of chilled Risotto Milanese. Using wet hands, form each portion into a ball, tucking 1 mozzarella cheese cube and a few peas into center. Place balls on a baking sheet.
4Working one at a time, quickly roll each ball in flour, dip in water, and roll in panko breadcrumbs, being sure to thoroughly coat each ball. Roll once more in flour, shake off excess, and set aside on the second baking sheet. When all balls are breaded, chill for 30 minutes or overnight.
5Just before you’re ready to serve, preheat the oven to 250°F (120°C).
6In a wide saucepan over medium-high heat, heat 3 or 4 inches (7.5 to 10cm) grapeseed oil. Use a deep-frying thermometer to bring oil to 375°F (190°C), and add balls, 3 or 4 at a time. Cook, turning frequently, for about 3 minutes or until golden brown all over. Transfer to a metal cooling rack set over a baking pan to keep balls crisp, and keep warm in the oven as you fry subsequent batches. Serve hot with Tomato Sauce for dipping.
Declare one evening a week “leftover night” when all leftovers are eaten, or have fun creating something new out of your remnants from earlier meals. One of my favorite leftover meals was tacos made from beans and veggies I scooped out of soup. Stir leftovers into polenta, or mix with pasta and bake in a casserole. Leftover tofu, tempeh, or seitan make a great sandwich filling.
Farro risotto with roasted fennel and mushrooms
Farro is an ancient grain. It’s a type of wheat that yields a firm bite and a nutty flavor—the perfect foil for sweet roasted fennel and meaty mushrooms.
YIELD 6 cupsSERVING 11/2 cupsPREP 10 minsCOOK 35 mins
2 cups farro
11/2 tsp. kosher salt
1 (10-oz.; 285g) pkg. small cremini (baby bella) mushrooms, quartered
2 medium bulbs fennel, tops removed, cut into 1/2-in. (1.25cm) chunks
2 cloves garlic, finely chopped
4 TB. extra-virgin olive oil
2 cups vegetable stock
1 bunch scallions, white and light green parts separated from dark green parts, thinly sliced
1/2 cup dry white wine
1Preheat the oven to 400°F (200°C). Line a rimmed baking sheet with parchment paper.
2In a medium saucepan over high heat, combine farro with 1 teaspoon kosher salt and enough water to cover by 1 inch (2.5cm). Bring to a boil, reduce heat to medium, and cook, stirring occasionally, for 20 minutes. (Adjust heat as necessary to maintain a brisk simmer.) Drain and set aside.
3On the baking sheet, toss cremini mushrooms, fennel, and garlic with 2 tablespoons extra-virgin olive oil. Roast, stirring once or twice, for 20 minutes. Set aside.
4In a small saucepan over medium-high heat, bring vegetable stock to a simmer.
5In a large sauté pan over medium-high heat, heat remaining 2 tablespoons extra-virgin olive oil. Add white and light green parts of scallions, and stir for 1 minute.
6Add drained farro and white wine, stir until wine is evaporated, and add 1 cup vegetable stock. Cook, stirring, until stock is absorbed.
7Add remaining 1 cup vegetable stock along with roasted vegetables, and stir until stock is absorbed.
8Stir in reserved dark green parts of scallions, season to taste with remaining 1/2 teaspoon kosher salt, and serve.
Grains
Grains, both ancient and common, are a great source of protein. In particular, breads made from sprouted grains are a fantastic way to add protein to your favorite veggie sandwich. Some grains can stand in for meat, too, such as seitan, a meat substitute made from wheat gluten.
Creamy pasta with swiss chard and tomatoes
This quick and tasty pasta dish couldn’t be easier. Swiss chard is chock full of vitamins, and it’s a good source of iron, too. The stems are edible, so don’t throw them away!
YIELD 8 to 10 cupsSERVING 2 cupsPREP 5 minsCOOK 10 mins
1 lb. (450g) fettuccine
1/4 cup extra-virgin olive oil
3 cloves garlic, thinly sliced
1 bunch Swiss chard, washed well and torn into small pieces
1/2 tsp. kosher salt
2 large tomatoes, cored, seeded, and cut into 1/4-in. (.5cm) strips
1/2 cup plant-based sour cream
1/2 tsp. crushed red pepper flakes
1Cook fettuccine in well-salted water according to the package directions.
2Meanwhile, in a large sauté pan over medium heat, heat extra-virgin olive oil. Add garlic, and cook, stirring, for 30 seconds.
3Add Swiss chard and kosher salt, and cook, stirring once or twice or until tender. Remove from heat, and cover to keep warm while pasta finishes cooking.
4When pasta is ready, reserve 1/2 cup cooking water, and drain pasta. Add pasta to Swiss chard along with tomatoes, sour cream, and crushed red pepper flakes. Toss well, adding a little reserved pasta water if dish seems dry, and serve immediately.
For quick meals, keep quick-cooking varieties of pasta on hand, such as angel hair or thin spaghetti, which cook in about 3 to 6 minutes.
Whole-wheat pasta e ceci (Pasta with chickpeas)
In this easy dish, whole-wheat pasta and chickpeas combine in a spicy tomato sauce that’s just brothy enough to eat with a spoon. It’s the perfect choice for a fast, filling, nutritious supper.
YIELD 8 cupsSERVING 2 cupsPREP 5 minsCOOK 20 mins
8 oz. (225g) tube-shape whole-wheat pasta, such as chocchiole, or medium shells
3 TB. extra-virgin olive oil
1/2 large sweet onion, minced (3/4 cup)
1/2 tsp. kosher salt
2 cloves garlic, minced
1/4 tsp. crushed red pepper flakes
1 TB. tomato paste
1 (28-oz.; 800g) can peeled Italian plum tomatoes, with juice, lightly crushed by hand
1/2 cup filtered water or vegetable stock
1 (14.5-oz.; 410g) can chickpeas, rinsed and drained
1/4 cup dry white wine
1/4 tsp. dried oregano
1Bring a large pot of salted water to a boil over medium-high heat, and cook whole-wheat pasta according to the package directions until al dente (fully cooked but still firm to the bite). Drain (do not rinse), and set aside.
2Meanwhile, in a large saucepan over medium-high heat, heat extra-virgin olive oil. Add sweet onion and kosher salt, and cook, stirring frequently, for about 5 minutes or until onion is softened and translucent. (Adjust heat as necessary.)
3Stir in garlic and crushed red pepper flakes, and stir for 30 seconds. Stir in tomato paste, and add Italian plum tomatoes with juice and filtered water. Bring to a boil, reduce heat to medium, and cook for 5 minutes.
4Stir in chickpeas and pasta, and cook for 2 minutes.
5Stir in white wine and oregano, remove from heat, and serve immediately.
Crispy, salty, Toasted Breadcrumbs are an easy way to enhance dishes like this. In a food processor fitted with a metal blade, process 2 slices whole-wheat bread to coarse crumbs. In a medium nonstick sauté pan over medium heat, stir together breadcrumbs, 1 tablespoon extra-virgin olive oil, 1/2 teaspoon kosher salt, and 1/4 teaspoon freshly ground black pepper until breadcrumbs are golden and evenly toasted. Toss with 1 tablespoon finely chopped fresh Italian flat-leaf parsley, and add to your dish just before serving. Store leftovers at room temperature in a tightly sealed glass jar for up to 7 days.
Swiss chard ravioli
Swiss chard and almonds make a creamy and delicious ravioli filling. This recipe uses wonton wrappers for a quick and easy ravioli, but you could use Fresh Pasta Dough instead if you like.
YIELD 40 ravioliSERVING 8 to 10 ravioliPREP 30 mins plus soak timeCOOK 25 minutes
1/2 cup raw almonds
3 TB. extra-virgin olive oil
4 cloves garlic, finely chopped
2 bunches Swiss chard, leaves only, roughly chopped
1 TB. water
1/2 tsp. kosher salt
1/4 tsp. freshly ground black pepper
Juice of 1/2 lemon (1 TB.)
1 TB. nutritional yeast
1 tsp. water
40 wonton wrappers, or 1 batch Fresh Pasta Dough
1Soak almonds in cold water for at least 4 hours or overnight.
2Discard water nuts soaked in, rinse nuts well, and drain.
3In a large sauté pan over medium-high heat, heat extra-virgin olive oil. Add garlic, and stir for 30 seconds. Add Swiss chard, with water still clinging to leaves, and cook, stirring frequently, for about 10 minutes or until tender. Add water if Swiss chard begins to dry out. Season with kosher salt and black pepper, and cool slightly.
4In a food processor fitted with a metal blade, process almonds, Swiss chard, lemon juice, and nutritional yeast in pulses until smooth, adding water if necessary to bring mixture together. Cool completely.
5Place wonton wrappers, a few at a time, on a lightly floured surface. Spoon about 11/2 teaspoons filling into center of each wrapper, brush edges of wrappers with water, and pinch edges to seal, pressing out air as you go. (Alternatively, roll Fresh Pasta Dough using a pasta machine or a rolling pin until about 1/8-inch [3mm] thick. Use a 3-inch [7.5cm] round cutter to cut pasta rounds, and fill as directed.)
6Bring a large pot of salted water to a boil over medium-high heat. Gently drop ravioli into boiling water, and cook for about 3 to 5 minutes or until tender. Serve with your favorite sauce.
Swiss chard
Read the ingredients on your wonton wrappers, as many supermarket brands contain eggs. A trip to your local Asian market might be in order to find egg-free wrappers. And don’t throw away the Swiss chard stems! Sauté them with garlic and olive oil, and enjoy.
One-pan pasta primavera
This is a “throw everything in one pan” pasta recipe. It’s chock full of good-for-you veggies, and afterward, you have only one pan to wash!
YIELD 10 cupsSERVING 2 cupsPREP 10 minsCOOK 20 mins
1/4 cup extra-virgin olive oil
1 medium yellow onion, halved and thinly sliced
2 cloves garlic, thinly sliced
12 oz. (340g) thin spaghetti
41/2 cups vegetable stock or water
1 (14-oz.; 400g) can diced tomatoes, with juice
2 cups fresh or frozen broccoli florets
1 medium carrot, peeled, halved, and thinly sliced (1/2 cup)
1 tsp. kosher salt
1 (5-oz.; 140g) pkg. baby spinach
1/2 cup fresh or frozen baby peas
1/2 tsp. freshly ground black pepper
1In an extra-large sauté pan with a lid over medium-high heat, heat extra-virgin olive oil. Add yellow onion, and sauté for 2 minutes.
2Add garlic, spaghetti, vegetable stock, tomatoes with juice, broccoli, carrot, and kosher salt. Bring to a boil, reduce heat to medium-low, cover, and cook for 3 minutes.
3Uncover, stir, and continue cooking, stirring constantly and adjusting heat as necessary to maintain a brisk simmer, for about 8 minutes or until stock is absorbed and pasta is tender.
4Stir in baby spinach, peas, and black pepper, toss for 1 minute, and serve immediately.
For Tomato Basil One-Pan Pasta, omit broccoli, carrot, peas, and spinach, and add a handful of torn fresh basil leaves before serving.
Sesame noodles
Tahini (sesame paste) and peanut butter combine with tamari sauce, ginger, and garlic in this quick version of a Chinese food classic.
YIELD 8 cupsSERVING 1 cupPREP 10 minsCOOK 10 mins
2 tsp. kosher salt
1 lb. (450g) thin linguine
1/4 cup tahini
1/4 cup creamy peanut butter
1/4 cup hot water
2 TB. reduced-sodium tamari or soy sauce
2 TB. rice vinegar
2 TB. grated fresh ginger
1 tsp. toasted sesame oil
1 tsp. chili garlic sauce or Thai chile paste
1 medium carrot, julienne cut
1 English cucumber, julienne cut
3 TB. gomasio
1/4 cup thinly sliced scallions, light and dark green parts
1Bring a large pot of water to a boil over medium-high heat. Add kosher salt and linguine, and cook according to the package directions until pasta is tender. Drain, rinse pasta under cold water, and set aside.
2In a large bowl, whisk together tahini, peanut butter, hot water, tamari, rice vinegar, ginger, toasted sesame oil, and chili garlic sauce.
3Add cooked linguine, carrot, and English cucumber to sauce. Toss gently, garnish with gomasio and scallions, and serve immediately.
For a complete Sesame Noodle Dinner, add some grilled tofu and a few handfuls of tender Asian greens such as mizuna or tatsoi, garnish with roasted peanuts, and serve.