Lunch (Vegetarian) Recipes

Lentil Quinoa Salad

If you’re looking for a super easy but incredible salad, this lentil quinoa salad is it. Super healthy and perfect for picnics or a warm summer day.

Total Cooking Time	Servings	Nutritional Information
25 mins	Serves 4	Calories: 440 Protein: 21g Carbs: 67g Fat: 11g

Ingredients

4 cups cooked quinoa , use frozen for a fast version (about 1 1/4 cups dry quinoa)
1 cup roasted peppers , chopped (red, yellow or a mix, roast your own or use jarred for fast version)
2 cups fresh spinach , chopped
2 cups cooked lentils (I use Trader Joe’s precooked refrigerated lentils for a fast version)
1 tablespoon lemon juice , add more for extra tang if preferred
1 tablespoon balsamic vinegar
3/4-1 teaspoon sea salt , taste and add more if needed
1/2 teaspoon ground ground black pepper
1/2 cup vegan feta , optional but recommended

Recipe

Mix all ingredients in a bowl. Place in the fridge to chill. Best served cold but it can also be eaten warm.
If cooking quinoa or lentils day of, once cooked mix spinach in with both while they are warm. It will wilt the spinach a little bit.
If using jarred peppers and they are jarred with oil, rinse a little or dab with paper towels if you prefer no oil.

Serve alone or as a side!

Smoked Tofu & Hummus Buddha Bowl

Indulge with this smoky and savory Buddha Bowl. The combination of smoked tofu, hummus, and turmeric rice makes for a perfect vegan lunch (or dinner!)

Total Cooking Time	Servings	Nutritional Information
15 mins	Serves 2	Calories: 399 Protein: 19g Fat: 13g Carbs: 51g

Ingredients

½ tsp turmeric
½ cup basmati rice (½ cup = 100g)
10 oz smoked tofu (10 oz = roughly 300g)
2 tsp olive oil
2 handful lamb’s lettuce
1 small red onion
4 tbsp hummus
1 tbsp lemon juice
6 tbsp water
½ tsp salt

Recipe

Prepare the rice according to package instruction. Stir in the turmeric and salt. You know, the ratio is 1:2 rice to water. Use cold water, bring to a boil, then let it simmer for 10 minutes with a lid on top. Done
½ tsp turmeric,½ cup basmati rice,½ tsp salt
Dice the smoked tofu. Then set a pan to medium heat, add olive oil and throw in the diced tofu. Fry for roughly 7 minutes
10 oz smoked tofu,2 tsp olive oil
Wash the lamb’s lettuce and finely slice the red onion. Then place both in your bowl.
2 handful lamb’s lettuce,1 small red onion
In a small bowl add the hummus, lemon juice and water. Mix well.
4 tbsp hummus,1 tbsp lemon juice,6 tbsp water.
Assembling time: add the cooked rice and fried tofu to your bowl. Now drizzle the hummus dressing over it. Season with salt, if needed.
Enjoy!

Tangy Veggie Wrap

Looking for a quick lunch that’s packed with colourful veg and plenty of flavour? This tangy veggie wrap has got it all!

Total Cooking Time	Servings	Nutritional Information
25 mins	Serves 2	Calories: 339 Fat: 14g Carbs: 41g Protein: 15g

Ingredients

3 tbsp sunflower seeds
2 small carrot (pre-grated or use a mini food processor to save time)
1 small red onion
¼ bell pepper, red (your favourite colour)
1 small handful spinach or similar
1 thumb ginger, fresh (grated)
⅓ cup low fat cottage cheese (use regular if you prefer)
2 tbsp sour cream
1 tsp lemon zest
3 tsp mustard (or try wasabi paste, but less!)
2 wraps (we like wholegrain)
Salt and pepper to taste

Optional
½ cup bean sprouts (they’re really healthy! And they add a lovely crunch too)

Recipe

For the wrap:
1. Roast the sunflower seeds in a pan without any oil/fat until golden brown.
2. Peel and grate the carrots. Wash and dice the bell pepper (get rid of the seeds and white bits). The carrots are the biggest time-consumer here. To save time use pre-grated carrots or use a mini food processor to chop them up.
3. Peel the onion and cut in thin rings. Wash and drain the spinach. Wash the bean sprouts with cold water and let them dry.

For the dressing:
1. Peel the ginger and grate it into a bowl. Add the cottage cheese, sour cream (or your vegan substitute), lemon zest and mustard and mix it well.
2. Spread the dressing mixture onto the wraps, stopping about 1cm from the edge. Lay out the spinach leaves on top.
3. Put the carrots, bell pepper, onions and bean sprouts in a wide line down the middle and sprinkle the roasted sunflower seeds on top.
4. Season with a dash of salt and pepper and fold the wraps a little on both sides, then at the bottom and roll it as tightly as possible (without squishing the insides out!).
5. Cut the wraps into halves and serve. Enjoy!

Vegan Ramen Noodle Salad

Ramen noodles are good for more than just soup! Switch things up and make a healthy & colorful Vegan Ramen Noodle Salad in 10 minutes with gluten-free rice noodles, crunchy shredded veggies, and a zesty oil-free dressing!

Total Cooking Time	Servings	Nutritional Information
15 mins	Serves 5	Calories: 185.5 Protein: 6.4g Carbs: 20.8g Fat: 9g

Ingredients

Ramen Noodle Salad
1. 1 pack (8oz) ramen noodles cooked, just slightly al dente*
2. 3 cups red cabbage shredded
3. 1 cup carrot grated
4. 5 scallion stalks sliced
5. ¼ cup slivered almonds

Dressing
6. 3 Tablespoons warm water
7. ¼ cup smooth peanut butter (room temp pb makes it easier to whisk)
8. ½ lime juiced
9. 3 Tablespoons apple cider vinegar
10. 2 Tablespoons maple syrup
11. 2 Tablespoons tamari or soy sauce if not gf
12. ½ teaspoon garlic powder
13. ½ teaspoon onion powder

Recipe

Add all salad ingredients to a large bowl.
In a separate bowl, whisk salad dressing ingredients. If the dressing is too thick for your liking, feel free to add a little more warm water until you get the consistency you desire.

Chef's Notes

I used non-fried brown rice ramen but you can use any kind you would like
**If you pre-cook the noodles, add a little olive oil to them before putting them in the fridge so they don’t stick together.

Chickpea Salad Sandwich

This vegan chickpea salad sandwich is lemony, bright and surprisingly delicious. It's got all the flavors of a classic tuna salad sandwich—dill, lemon and a bit of garlic—but with chickpeas instead to add a vegan source of protein and a healthy boost of fiber. Celery brings a nice crunch.

Total Cooking Time	Servings	Nutritional Information
10 mins	Serves 4	Calories: 623 Fat: 35g Protein: 18g Carbs: 58g

Ingredients

2 (15.5 ounce) cans no-salt-added chickpeas, rinsed
6 tablespoons extra-virgin olive oil
3 tablespoons lemon juice
2 teaspoons Dijon mustard
½ teaspoon garlic powder
½ cup finely chopped celery
¼ cup finely chopped fresh dill
⅛ teaspoon salt
⅛ teaspoon ground pepper
4 tablespoons vegan mayonnaise
8 slices whole-grain bread, toasted
4 green lettuce leaves
4 thin slices red onion
4 tomato slices

Recipe

Combine chickpeas, oil, lemon juice, mustard and garlic powder in a large bowl. Using a fork or potato masher, crush the chickpeas until most are mashed but some are still whole. Stir in celery, dill, salt and pepper.
Spread 1 tablespoon mayonnaise on 1 side of each of 4 slices of bread. Top evenly with lettuce, onion, tomato and chickpea mixture. Top with the remaining 4 slices of bread.

Mediterranean Rice Bowl

Total Cooking Time	Servings	Nutritional Information
20 mins	Serves 4	Calories: 650 Carbs: 66g Protein: 29g Fat: 30g

Ingredients

For the Rice:
2 cups long grain rice
3.5 cups water
2 tablespoons butter
2 teaspoons salt

For the Chicken

4 1 lb boneless skinless chicken breast halves
3 tablespoons lemon juice
3 tablespoons olive oil
3 tablespoons chopped fresh parsley
3 garlic clove crushed in garlic press or finely chopped
1 teaspoon paprika
1 ⁄2 teaspoon dried oregano
½ teaspoon salt
½ teaspoon pepper

For the Hummus:
1 cup canned chickpeas drained, liquid reserved
2 garlic cloves
1/2 teaspoons kosher salt
1/4 cup tahini sesame paste
Juice of 1 lemon 3 tablespoons
1 tablespoon water or liquid from the chickpeas

For the Greek Salad:
1 medium head romaine lettuce torn into bite-size pieces, washed, and dried
2 medium tomatoes cored, seeded, and large dice
1 medium English cucumber large dice
1 cup kalamata olives pitted and halved
1/2 medium red onion thinly sliced
3 tablespoons extra-virgin olive oil
2 tablespoons freshly squeezed lemon juice from 1 medium lemon, plus more as needed
1 1/2 teaspoons finely chopped fresh oregano leaves or 1/2 teaspoon dried oregano
1/4 teaspoon kosher salt plus more as needed
1/4 cup crumbled feta cheese

Recipe

To make the rice:Wash rice in a large bowl under cold water for 2-5 minutes until the water runs clear. Allow to soak for at least 5 minutes. Boil 3.5 cups of water in a large sauce pan, pour rice and let simmer on low heat for 10 minutes or until the water has dried into the rice and the rice is soft. Place 2 tablespoons of butter on the rice to melt with the heat off, Cover and set aside.
To Make the Chicken:
Combine lemon juice, olive oil, parsley, garlic, paprika, and oregano in large plastic food storage bag.Pierce chicken with fork several times and sprinkle with salt and pepper. Add to bag and coat with dressing, marinate 20 minutes or up to two days in the fridge.Remove chicken from bag. Grill or broil for about 5-6 minutes per side. Or, cook in a grill pan over medium-high heat, 5 to 6 minutes per side, or until cooked through.
To make the hummus: Turn on the food processor fitted with the steel blade and drop the garlic down the feed tube; process until it’s minced. Add the rest of the ingredients to the food processor and process until the hummus is coarsely pureed. Set aside in fridge until ready to serve.
To make the salad:Place the lettuce in a large bowl and add the tomatoes, cucumber, olives, and onion; set aside. Place the oil, measured lemon juice, oregano, measured salt, and pepper to taste in a small bowl and whisk to combine. Pour over the salad and toss to combine. Sprinkle with the feta and serve.

Buckwheat Salad with Kale & Feta

Looking for an easy gluten-free lunch you can bring to work with you? Try our vegetarian kale, feta and buckwheat salad!

Total Cooking Time	Servings	Nutritional Information
32 mins	Serves 2	Calories: 437 Protein: 19g Carbs: 68g Fat: 14g	Table Data

Ingredients

½ cup buckwheat
1 ½ tsp salt (divided)
1 tsp butter
2 medium carrot
5 oz kale leaves
1 cup green apple (diced, or
1 small apple diced)
½ tbsp olive oil
1 tbsp honey
1 orange (juiced)
1 ½ tsp dijon mustard
½ tsp apple vinegar
¼ tsp black pepper
3 oz low fat feta cheese (crumbled)

Recipe

Rinse buckwheat and add it to a medium-small pot with ½ tsp salt and ¾ cup water + 2 tbsp over high heat. Once the water boils, turn heat to low, put a lid on, and cook until the water is absorbed, about 13-15 minutes. Remove from the stove and allow to rest with a lid on for 10 minutes. Allow to cool.
½ cup buckwheat,1 ½ tsp salt
Meanwhile, cut the carrots into 2 cm pieces, chop the kale, dice green apple, and juice the orange.
2 medium carrot,5 oz kale leaves,1 cup green apple,1 orange
In a medium-large skillet add the butter and the carrots, along with ¼ tsp of salt. Cook until the carrots are soft and golden brown.
1 tsp butter
Remove them from the pan and add the kale leaves and ¼ tsp of salt, at the beginning it will seem like a lot but as it cooks down it will reduce. Cook until the kale leaves are partly cooked, but still bright and crunchy (don’t over cook them). Remove from heat and allow to cool.
Mix the olive oil, honey, orange juice, dijon mustard, apple cider vinegar, ½ tsp of salt and ¼ tsp of black pepper.
½ tbsp olive oil,1 tbsp honey,1 ½ tsp dijon mustard,½ tsp apple vinegar,¼ tsp black pepper
Add to the mason jars along with the cooked buckwheat, then the cooked kale, apple, carrots and finally the crumbled feta. Put a lid on and store in a cool place until ready to eat. This is better after it has spent a couple of hours resting because it allows the buckwheat to marinate in the dressing.
3 oz low fat feta cheese
When you are ready to eat, mix and serve. Add extra salt and pepper per taste if necessary.

Vegetarian Lettuce Wraps

Stuff crisp lettuce leaves with a savory filling inspired by PF Chang's famous lettuce wraps. These low-carb wraps made with tofu, mushrooms and daikon radish are an easy vegetarian dinner. Add julienned carrots to the wraps for a bonus crunch.

Total Cooking Time	Servings	Nutritional Information
40 mins	Serves 4	Calories: 178 Protein: 12.9g Carbs: 10.6g Fat: 10.9g

Ingredients

3 tablespoons rice vinegar
2 tablespoons hoisin sauce
2 tablespoons reduced-sodium soy sauce
1 teaspoon sesame oil
¼ teaspoon crushed red pepper
1 (14 ounce) package extra-firm tofu
1 tablespoon canola oil
8 ounces white mushrooms, finely chopped
1 cup finely chopped daikon radish
3 large cloves garlic, minced
1 tablespoon grated fresh ginger
4 scallions, sliced
8 large leaves Bibb or iceberg lettuce
¼ cup Julienned carrots

Recipe

Combine vinegar, hoisin, soy sauce, sesame oil and crushed red pepper in a small bowl; set aside.
Cut tofu in half horizontally. Press the tofu slices between paper towels to squeeze out as much liquid as possible. Crumble the tofu. Heat canola oil in a large nonstick skillet over medium-high heat. Add the crumbled tofu; cook, stirring and breaking into smaller pieces, until starting to brown, about 5 minutes. Add mushrooms; continue cooking and stirring until any liquid has evaporated, about 3 minutes. Stir in daikon, garlic, ginger and scallions. Add the reserved sauce; cook, stirring, until well combined and heated through, about 2 minutes.
Spoon a scant 1/2 cup tofu mixture into each lettuce leaf. Top with carrots, if desired.

Vegetarian Greek Pitas

Greek Pitas Recipe. Ready in 10 minutes. High in vitamin A, C and iron. Bursting out with delicious ingredients, perfect as a snack or healthy meal.

Total Cooking Time	Servings	Nutritional Information
10 mins	Serves 2	Calories: 573 Protein: 27g Fat: 19g Carbs: 84g

Ingredients

½ red onion
1 small cucumber
1 cup cherry tomatoes
3.5 oz low fat feta cheese (use regular if you prefer)
4 pitas (we like wholegrain)
1 handful spinach
4 tbsp hummus (to spread)
½ lemon (juiced)
1 tbsp oregano, fresh (1 tbsp = 1 tsp dried)
1 tsp red pepper flakes (dried cayenne also goes really well)
1 tbsp olive oil
1 tbsp red wine vinegar (balsamic vinegar or any you have is also great!)
salt

Recipe

1. Chop the cucumber, tomatoes, onion, cheese and throw into bowl.
½ red onion,1 small cucumber,1 cup cherry tomatoes,3.5 oz low fat feta cheese

2. Add the spinach.
1 handful spinach

In a separate bowl:
1. Squeeze in the lemon, olive oil and vinegar.
½ lemon,1 tbsp olive oil,1 tbsp red wine vinegar

2. Add the oregano, pepper and salt.
1 tbsp oregano, fresh,1 tsp red pepper flakes,salt

3. Mix well and pour over salad. Give it a toss

4. Toast the pitas, spread the hummus inside, and fill.
4 tbsp hummus,4 pitas
Enjoy!

Couscous & Pear Salad with Goats Cheese

After a salad recipe that actually fills you up? Try our Couscous & Pear Salad! It’s high protein, high fibre & low fat!

Total Cooking Time	Servings	Nutritional Information
22 mins	Serves 2	Calories: 438 Protein: 18g Fat: 11g Carbs: 73g

Ingredients

½ cup couscous
½ cup water + 2 tbsp (divided)
¼ tsp salt
2 handful baby spinach or torn kale leaves (around 2 oz)
1 pear (sliced)
3 oz goat cheese (diced or crumbled)
1 tbsp maple syrup
1 tbsp balsamic vinegar
½ tsp olive oil
Flaky or sea salt

Recipe

Optional step: If you have the time and inclination, lightly roast the couscous in a dry pan for a couple of minutes until it turns a light brown and releases its aroma. Then move onto step 2. Feel free to completely skip this step to save time!
In a medium sized salad bowl add the couscous. Add ½ cup of boiling water and ¼ tsp salt, mix and cover with a lid for 8-10 minutes.
½ cup couscous,½ cup water + 2 tbsp, Flaky or sea salt
Add baby spinach or torn kale leaves, sliced pear and goat cheese to the salad bowl. Drizzle over the mixture of maple syrup, balsamic vinegar, olive oil, 2 tbsp water and a generous sprinkle of flaky or sea salt. Mix thoroughly and serve.
2 handful baby spinach or torn kale leaves,1 pear,3 oz goat cheese,1 tbsp maple syrup,1 tbsp balsamic vinegar,Flaky or sea salt,½ tsp olive oil

High Fibre Avocado Citrus Salad With Feta

After something different for lunch? Try this avocado and citrus salad with feta – it’s sweet, sour & packs a punch!

Total Cooking Time	Servings	Nutritional Information
10 mins	Serves 2	Calories: 384 Protein: 15g Fat: 13g Carbs: 58g

Ingredients

½ avocado
1 ½ orange (divided)
1 red grapefruit
1 tbsp honey
¼ tsp salt
¼ cup basil, fresh (torn)
¼ tsp ginger, fresh (grated)
2 oz low fat feta cheese (crumbled)
2 cups baby spinach
3 oz wholegrain bread (about 2 big slices, toasted)
Flaky salt or sea salt to taste
Black pepper to taste

Recipe

Slice the avocado. Peel 1 ½ orange and 1 grapefruit and cut them into round slices or wedges.
½ avocado,1 ½ orange,1 red grapefruit
In a small bowl add the juice of ½ an orange, the honey, the grated ginger and the table salt. Mix until incorporated.. 1 ½ orange,1 tbsp honey,¼ tsp salt,¼ tsp ginger, fresh
In a salad bowl add the spinach, citrus fruits, avocado, torn basil leaves, and crumbled low fat feta cheese. Drizzle over the vinaigrette and fold everything over. Sprinkle generously some flaky salt and black pepper over the salad and serve with toast. ½ avocado,1 ½ orange,1 red grapefruit,¼ cup basil, fresh,2 oz low fat feta cheese,2 cups baby spinach,3 oz wholegrain bread,Black pepper to taste,Flaky salt or sea salt to taste

Easiest Ever Vegan Vegetable Lo Mein

Looking for a speedy noodle dish, packed with vegetables and flavour? The search is over with this easy vegetable lo mein!

Total Cooking Time	Servings	Nutritional Information
20 mins	Serves 2	Calories: 430 Fat: 9g Protein: 17g Carbs: 73g

Ingredients

5 oz spaghetti (wholegrain would be best)
1 tbsp olive oil
1 clove garlic
1 handful mushrooms (1 handful = 1 cup, sliced)
½ bell pepper, red
1 carrot (sliced)
3 tbsp white wine (3 tbsp white wine = 1 tbsp white wine vinegar)
1 handful peas
1 handful leafy greens (eg. spinach)
3-4 tbsp soy sauce
2 tsp maple syrup (or honey, if that’s ok for you)
1 thumb ginger, fresh (ginger powder is fine too)
2 tsp Sriracha (or similar hot sauce)

Recipe

1. Cook the pasta according to package instructions; drain well.
5 oz spaghetti

2. Finely dice the garlic, slice mushrooms and bell pepper. Slice carrot into sticks
1 clove garlic,1 handful mushrooms,½ bell pepper, red,1 carrot

3. Get a large pan or wok, and heat olive oil over medium high heat. Add garlic, mushrooms, bell pepper and carrot. Stir frequently until tender (3-4 minutes).
1 tbsp olive oil

4. Then hit it with the white wine. Afterwards add the peas and leafy greens. Let it simmer and take care of the sauce.
3 tbsp white wine,1 handful peas,1 handful leafy greens

5. Get a bowl, add soy sauce and maple syrup, minced ginger and sriracha. Whisk together and set aside.
3-4 tbsp soy sauce,2 tsp maple syrup,1 thumb ginger, fresh,2 tsp Sriracha

6. When ready, stir it in the pasta and soy sauce mixture. Toss to combine.

7. Taste test and see, if it needs more soy sauce!
Ready to serve, enjoy!

Veggie Egg Salad

Crunchy carrot, cucumber and scallions are a colorful addition to this vegetarian egg salad recipe. Pack it with some crunchy crackers and tomatoes for a healthy, light lunch.

Total Cooking Time	Servings	Nutritional Information
25 mins	Serves 4	Calories: 135 Protein: 11g Carbs: 6.5g Fat: 7g

Ingredients

3 tablespoons nonfat plain yogurt
3 tablespoons reduced-fat mayonnaise
¼ teaspoon freshly ground pepper
⅛ teaspoon salt
8 hard-boiled eggs (see Tip)
½ cup finely chopped carrot
½ cup chopped cucumber, peeled and seeded if desired
¼ cup sliced scallions

Recipe

Combine yogurt, mayonnaise, pepper and salt in a medium bowl.
Halve eggs and discard 4 of the yolks (or save for another use). Add whites and the remaining 4 yolks to the bowl and mash to desired consistency. Gently stir in carrot, cucumber and scallions.

Loaded Cucumber & Avocado Sandwich

This loaded cucumber-and-avocado sandwich is filled with creamy avocado and crispy cucumbers. Ricotta cheese mixed with extra-sharp Cheddar adds flavour while sliced red peppers offer a splash of colour.

Total Cooking Time	Servings	Nutritional Information
10 mins	Serves 1	Calories: 403 Protein: 17g Carbs: 35g Fat: 23g

Ingredients

3 tablespoons shredded extra-sharp Cheddar cheese
2 tablespoons ricotta cheese
4 teaspoons finely sliced chives
2 teaspoons lemon juice
Pinch of salt
Ground pepper to taste
2 slices whole-wheat sandwich bread, lightly toasted
⅓ cup thinly sliced cucumber
¼ cup thinly sliced red bell pepper
⅓ avocado, sliced

Recipe

Stir Cheddar, ricotta, chives, lemon juice, salt and pepper together in a small bowl. Spread half the mixture on each slice of toast. Layer one slice with cucumber, pepper and avocado, then top with the other slice, spread-side down.

Quinoa, Avocado & Chickpea Salad over Mixed Greens

Protein-rich quinoa and chickpeas add staying power to this zesty and healthy salad recipe.

Total Cooking Time	Servings	Nutritional Information
25 mins	Serves 2	Calories: 501 Protein: 12g Carbs: 47.3g Fat: 31.5g

Ingredients

⅔ cup water
⅓ cup quinoa
¼ teaspoon kosher salt or other coarse salt
1 clove garlic, crushed and peeled
2 teaspoons grated lemon zest
3 tablespoons lemon juice
3 tablespoons olive oil
¼ teaspoon ground pepper
1 cup rinsed no-salt-added canned chickpeas
1 medium carrot, shredded (1/2 cup)
½ avocado, diced
1 (5 ounce) package prewashed mixed greens, such as spring mix or baby kale-spinach blend (8 cups packed)

Recipe

Bring water to a boil in a small saucepan. Stir in quinoa. Reduce heat to low, cover, and simmer until all the liquid is absorbed, about 15 minutes. Use a fork to fluff and separate the grains; let cool for 5 minutes.
Meanwhile, sprinkle salt over garlic on a cutting board. Mash the garlic with the side of a spoon until a paste forms. Scrape into a medium bowl. Whisk in lemon zest, lemon juice, oil, and pepper. Transfer 3 Tbsp. of the dressing to a small bowl and set aside.
Add chickpeas, carrot, and avocado to the bowl with the remaining dressing; gently toss to combine. Let stand for 5 minutes to allow flavours to blend. Add the quinoa and gently toss to coat.
Place greens in a large bowl and toss with the reserved 3 Tbsp. dressing. Divide the greens between 2 plates and top with the quinoa mixture.

Easy Vegan Peanut Sauce Stir Fry Recipe with Noodles

Tender veggies, fragrant ginger and garlic, soft noodles and a creamy peanut stir fry sauce come together to make this delicious vegan dish.

Total Cooking Time	Servings	Nutritional Information
25 mins	Serves 2	Calories: 604 Fat: 26g Protein: 21g Carbs: 80g

Ingredients

For the stir-fry
1. 1 tbsp peanut oil (sunflower oil will do too.)
2. 1 clove garlic (peeled and diced)
3. 1 piece ginger, fresh (thumb sized, peeled and grated)
4. 1 onion (peeled and diced)
5. 2-3 cups vegetables, fresh or frozen (choose your favourite: broccoli, carrots, cauliflower, etc.)
6. 1 big handful snow peas (or sugar snap peas)
7. 6-8 baby corns
8. 3.5 oz noodles (I love glass noodles as they’re really quick to cook and taste great!)
9. 1 handful peanuts

For the peanut sauce
1. 2 tbsp peanut butter (crunchy would be nice)
2. 2 tbsp soy sauce (light or dark are both great)
3. 2 tbsp sweet chilli sauce
4. ¼ cup water
5. 1 tbsp maple syrup

Optional
1. 1 stick lemongrass

Recipe

Preparation:
1. Get all ingredients ready and in one place. Thaw the frozen veggies (with a microwave or by taking them out of the freezer early enough).
2-3 cups vegetables, fresh or frozen
2. Chop the snow peas, baby corn and onion. Dice the garlic and ginger.
1 clove garlic,1 onion,1 big handful snow peas,6-8 baby corns,1 piece ginger, fresh
3. Cook the noodles so you have them at hand when the stir-fry comes together. When ready, drain and rinse under cold water (they’ll stick together less).
3.5 oz noodles

For the sauce:
1. Grab a large bowl and chuck in the peanut butter, soy sauce, sweet chilli sauce, water, syrup. Mix well with a spoon ‘til it’s a nice and creamy sauce. Optionally, throw in the lemon grass.
2 tbsp peanut butter,2 tbsp soy sauce,2 tbsp sweet chilli sauce,¼ cup water,1 tbsp maple syrup,1 stick lemongrass

Now you’re ready to wok and roll:
1, In a wok or large pan heat the oil until it starts smoking.
1 tbsp peanut oil
2. Add the garlic, ginger, onion, sugar snaps and baby corn.
3. Around 40 seconds later add the thawed veggies. (If you just use fresh veg, throw in everything at once).
4. Stir it well for about 4-5 minutes.
5. Reduce the heat a little and add the sauce and noodles. It’ll quickly begin to boil.
6. Make sure it’s all nice and creamy. Add a little more water, if not!
7. Add some peanuts.
1 handful peanuts
8. Let it simmer for another 3-5 minutes.
9. Fish out the lemon grass before serving (it’s only for the flavour, not for eating!!)
10. Done!

Quinoa Chickpea Buddha Bowl

I stir-fried cooked chickpea with salt, pepper, garlic powder, and smoked paprika. Drizzled tahini-lemon dressing on top and this quickly became my fav nourish/buddha bowl. It’s incredibly easy (although not the quickest recipe), so filling and super yum!

Total Cooking Time	Servings	Nutritional Information
40 mins	Serves 2	Calories: 533 Fat: 25g Protein: 18g Carbs: 62g

Ingredients

To prepare quinoa salad:
1. 1/2 cup quinoa (rinsed)
2. 1 cup water
3. 1/2 cup chopped red bell pepper
4. 1/2 cup chopped yellow bell pepper
5. 2 tablespoons lemon juice
Salt & pepper
6. 2 tablespoons extra virgin olive oil

To prepare chickpeas:
1. 1 tablespoon extra virgin olive oil
2. 2 cups cooked (or canned) chickpeas
3. 1 teaspoon smoked paprika
4. 1/2 teaspoon garlic powder
Salt & pepper

To prepare zucchini + bok choy
1. 1 tablespoon extra virgin olive oil
2. 2 cloves garlic (chopped)
3. 1 cup zucchini (sliced)
4. 2 cups bok choy
5. 1 tablespoon soy sauce
6. 1 tablespoon rice vinegar
Salt & pepper
7. 1/2 teaspoon sugar

To prepare tahini-lemon dressing:
1. 2 tablespoons tahini
2. 2 tablespoons lemon juice
Salt & pepper
3. 1/2 teaspoon smoked paprika
4. 2 tablespoons water

Recipe

Step A: Prepare quinoa salad
1. Rinse quinoa a couple of times. Transfer to a saucepan. Add 1 cup of water. Cover the pan and let it cook for 15-18 minutes, or until the quinoa is done.
2. In a large mixing bowl, add lemon juice + salt + pepper + extra virgin olive oil. Mix well. Then add cooked quinoa + bell peppers. Mix again and set aside.

Step B : Prepare (sauté) chickpeas
1. Set a sauté pan over medium heat. Add oil.
2. Once it’s hot, add the cooked chickpeas + smoked paprika + garlic powder + salt + pepper.
3. Stir-saute for 5 minutes. Turn off the heat. Transfer the chickpeas to a separate bowl and set aside.

Step C : Prepare zucchini + bok choy
1. Set the (same) pan over medium heat. Add oil.
2. Once it’s hot, add garlic and stir-sauté for 2-3 minutes, or until golden.
3. Next, add zucchini and stir-sauté for 4-5 minutes, or until it’s skin turns light brown.
4. Now add bok choy + soy sauce + rice vinegar + salt + pepper + sugar and stir-cook for 2 minutes.
5. Turn off the heat and set aside.

Step D : Prepare tahini-lemon dressing
1. In a mixing bowl, add all the dressing ingredients. Mix well until smooth. Set aside.

Step E : Assemble
1. Assemble quinoa salad + chickpeas + zucchini-bok choy to a serving bowl. Drizzle tahini-dressing on top. Quinoa Chickpea Buddha Bowl is ready.

Chickpea & Kidney Bean Salad

This Chickpea & Kidney Bean Salad is healthy and delicious, and perfect for picnics, BBQs and potlucks. Filled with fresh ingredients including cucumbers, bell peppers and cherry tomatoes, and topped with parsley and a lemon vinaigrette.

Total Cooking Time	Servings	Nutritional Information
5 mins	Serves 6	Calories: 279 Fat: 1g Carbs: 38g Protein: 12g

Ingredients

SALAD INGREDIENTS
1. 400 grams / 15 oz Tinned Red Kidney Beans, drained and rinsed
2. 400 grams / 14.5 oz Tinned Chickpeas, drained and rinsed
3. 1 Cucumber, diced
4. 2 Celery Stalks, diced
5. 2 cups Cherry / Grape Tomatoes, halved
6. ½ Red Onion, finely diced
7. ½ cup Parsley, chopped

DRESSING INGREDIENTS
1. 3 tablespoon Extra Virgin Olive Oil (EVOO)
2. ½ Lemon, juiced, approx 1 tbsp salt + pepper, to taste

Recipe

1. Mix EVOO and lemon in a jar and shake vigorously to emulsify. Taste, season with salt + pepper and shake again.

2. Put salad ingredients in a bowl, drizzle dressing on top and toss to combine. Serve and enjoy!

Chef's Notes

Storing – This salad is great served cold or at room temperature, so feel free to make ahead. It will keep well in an airtight container in the fridge for a few days.
Beans – Feel free to sub for dry equivalent if you don’t want to use canned.

Vegan Lentil and Potato Salad – Hearty and Healthy

This protein packed vegan lentil and potato salad is a perfect weight loss recipe. It’s filling, healthy and nutritious, while still tasting amazing!

Total Cooking Time	Servings	Nutritional Information
15 mins	Serves 2	Calories: 420 Fat: 8g Protein: 16g Carbs: 73g

Ingredients

4 medium potato (500g / 17.5oz)
1 cup brown lentils, cooked
½ red onion
1 handful parsley, fresh (dried will work in a push)
1 tbsp olive oil
1 tbsp vinegar (choose your favourite, all go well!)
2 tbsp mustard
1 tsp maple syrup (or honey for non-vegans)
1 bell pepper (green or red)
Salt and pepper to taste

Recipe

Using a microwave: Set the microwave to 1000w. 4 medium potatoes will need roughly 10 minutes cooking. Depending on amount and size of the potatoes you’ll have to reduce or add a couple of minutes of microwaving.
If you use the stove, cook the potatoes in salty boiling water for 20 minutes or until tender.
4 medium potato
Dice up the onion and cut the bell pepper into small pieces. Add both to a salad bowl.
½ red onion,1 bell pepper
Mix in the lentils (previously drained and rinsed; if you use dry lentils, cook according to package instructions first).
1 cup brown lentils, cooked
Rip up the parsley and add it to the bowl as well.
1 handful parsley, fresh
Now in with the vinegar, olive oil, mustard, maple syrup, salt and pepper and stir it all nicely.
1 tbsp olive oil,1 tbsp vinegar,2 tbsp mustard,1 tsp maple syrup,Salt and pepper to taste
Now assemble the salad with the cooked potatoes. Enjoy!

Easy Pasta Salad With An Exquisite Peanut Butter Dressing

Pasta Salad with an unbelievable Peanut Butter Dressing. Did we mention it’s actually healthy too? Ready in 15 minutes, and packed with fiber and protein.

Total Cooking Time	Servings	Nutritional Information
15 mins	Serves 2	Calories: 492 Fat: 17g Protein: 18g Carbs: 68g

Ingredients

5 oz pasta (5oz = 150g)
1 small salad mix (lettuce, red cabbage, purple kale, carrot all go great)
2 tbsp peanut butter
2 tbsp soy sauce
2 tbsp maple syrup (or honey if that’s fine with you)
2 tbsp vinegar (malt or white are fine)
½ thumb ginger, fresh (chopped or grated, dried is fine too)
1 clove garlic (chopped, dried is fine too)
1 small dash water
1 small handful peanuts (roasted)
Optional
1. a few sprigs cilantro/coriander, fresh (for garnish)
2. 1 lime (for garnish)

Recipe

1. Get the pasta cooking away.
5 oz pasta
2. Rinse, then chop or rip the salad, peel and grate the carrots and chuck in large bowl.
1 small salad mix
3. Mix the peanut butter, soy sauce, maple syrup (or honey) and vinegar together well in a small bowl.
2 tbsp peanut butter,2 tbsp soy sauce,2 tbsp maple syrup,2 tbsp vinegar
4. Add the ginger and garlic.
½ thumb ginger, fresh,1 clove garlic
5. Add a spot of water to thin the sauce (just a little!) and stir well.
1 small dash water
6. Roughly chop the peanuts. Then roast them on medium heat until lightly brown. No oil necessary!
1 small handful peanuts
7. Drain the pasta and throw in with salad.
8. Add the sauce, mix up and voilà! Serve with lime and coriander/cilantro.
a few sprigs cilantro/coriander, fresh,1 lime

White Bean & Veggie Salad

This meatless main-dish salad combines creamy, satisfying white beans and avocado. Try mixing it up with different seasonal vegetables.

Total Cooking Time	Servings	Nutritional Information
10 mins	Serves 1	Calories: 360 Protein: 10.1g Fat: 24.6g Carbs: 29.7g

Ingredients

2 cups mixed salad greens
¾ cup veggies of your choice, such as chopped cucumbers and cherry tomatoes
⅓ cup canned white beans, rinsed and drained
½ avocado, diced
1 tablespoon red-wine vinegar
2 teaspoons extra-virgin olive oil
¼ teaspoon kosher salt
Freshly ground pepper to taste

Recipe

Combine greens, veggies, beans and avocado in a medium bowl. Drizzle with vinegar and oil and season with salt and pepper. Toss to combine and transfer to a large plate.

Speedy Vegan Burrito – Packed with Protein

The new vegan burrito is here, paving the way and setting the standard. Mega quick and perfect for breakfast, lunch or dinner!

Total Cooking Time	Servings	Nutritional Information
20 mins	Serves 4	Calories: 316 Carbs: 35g Protein: 11g Fat: 16g

Ingredients

7 oz smoked tofu
1 onion
1 bell pepper, green
1 tbsp olive oil
1 cup tinned chopped tomatoes (or 4 tbsp tomato paste)
1 avocado
4 wraps
Salt and pepper to taste

Optional:
1 tsp Tabasco sauce (or sriracha, mixed in with the tomatoes)

Also optional:
1 tbsp cilantro/coriander, fresh (or parsley, mixed in with the tofu at end of cooking)
1 tbsp soy yogurt

Recipe

Chop the tofu into tiny squares. Dice the onion and the bell pepper.
Heat up the olive oil and fry the tofu, onion and pepper on a low-medium heat for about fifteen minutes.
Scoop the flesh out of the avocado.
Mix some salt and pepper into the tinned tomatoes. If using, add a little spicy sauce.
When the tofu-mix is ready, heat up some tortilla wraps (twenty seconds on each side in a hot pan should do it, alternatively microwave).
If using tomato paste, spread a tbsp over each wrap. Lay out the tofu-mix down the middle of each wrap. Then make a line of tinned tomato (if using), and another of avocado.
Fold the bottom up slightly first, then each side and wrap tightly. Nothing should be able to escape out the bottom.
Serve with a little soy yogurt if wanted.
Voilà, your vegan burritos are ready!

Have a Good Avo Cheddar Cheese Sandwich

It’s time to make the humble cheese sandwich something to be proud of for lunch again!

Total Cooking Time	Servings	Nutritional Information
15 mins	Serves 2	Calories: 528 Fat: 33g Protein: 21g Carbs: 40g

Ingredients

4 slices brioche bread (Jansen recommends Brioche bread, or use your fave)
4 slices cheddar cheese (enough to cover the bread)
1 avocado
½ small red onion
2 radishes
1 cup spinach
Salt and pepper to taste

Recipe

Scoop the flesh out of the avocado and mash it in a bowl. Add a little salt and pepper.
Slice the red onion into really thin rings. Slice the radish thinly, too.
Give the spinach a quick wash.
In this order, place the bread followed by mashed avocado, spinach, cheddar, onion, radish, mashed avocado, bread.
Stick it in the oven at about 360°F/180°C and toast away! It’ll take about 7-8 minutes. That’s it, done!

The Fabulous Fulda

This mega quick lunch recipe from ace chef Jansen Schouten is bound to please – it’s tasty, nutritious and most importantly – a break from the norm!

Total Cooking Time	Servings	Nutritional Information
17 mins	Serves 4	Calories: 523 Protein: 17g Fat: 18g Carbs: 72g

Ingredients

4 small naan breads (or similar breads)
2 beetroot (pre-cooked)
4 tbsp hummus
½ cup feta cheese (about 100g)
2 spring onions
4 radishes
1 large tomato
2 tbsp sunflower seeds
2 tbsp basil, fresh
For the dip:
1 cup natural yogurt (250ml)
(dairy or soy)
½ cucumber
1 handful basil, fresh (or parsley or cilantro)
Salt and pepper to taste

Recipe

Preheat the oven to 175°C/350°F.
Thinly slice the beetroot, spring onions, radish and dice the tomatoes.
Spread the hummus on the naan.
Layer everything else on top, starting with the beetroot.
Just make sure the feta or nuts are the last thing you put on.
Put the naan on a baking tray, then into the oven for about 9 minutes.
Add some chopped fresh basil leaves at the end.

For the dip:
1. Slice the cucumber really thinly, chop the herbs and mix everything in a bowl together with the yogurt and season it with salt and pepper.
2. If you still have some dukkah laying around the kitchen, USE IT

Lentil Tacos

These veggie lentil tacos are our new go-to meal. SO TASTY and stacked with lentil protein and fiber, it’s time to take dinner up to the next level.

Total Cooking Time	Servings	Nutritional Information
20 mins	Serves 2	Calories: 599 Carbs: 58g Fat: 29g Protein: 29g

Ingredients

1 tsp olive oil
6 taco shells (store-bought or self-made)
1 onion
1 clove garlic
4 tbsp water
1 cup brown lentils, cooked (1 cup = 1 can 400g/14oz wet weight) (alternatively cook 100g dried lentils in veggie broth according to packet instructions)
6 tbsp salsa (store-bought or self-made)
2 tbsp fajita/burrito seasoning (store-bought or self-made)
1 ½ cups mixed salad
½ cup cherry tomatoes
1 cup cheddar cheese, grated

Optional
1 tbsp nutritional yeast

Recipe

Dice the onions and garlic.
Heat the oil in a frying pan and add the onion. Cook on medium heat until soft. Add a splash of hot water if they get too dry while frying.
Add the garlic and drained lentils and stir well.
Next, add the fajita seasoning and the water. Keep stirring it well
In the meantime, put the taco shells or wraps in the oven. They’ll just need 2-3 minutes to cook, but check packet instructions.
Wash the salad and tomatoes, then slice the tomatoes.
Cook the lentils until the water has evaporated – this won’t take long.

To stack the taco:
Layer lentils along the bottom. Next is the cheese and the optional nutritional yeast. Then comes the salsa followed by the salad and tomatoes. Enjoy!

Heavenly Halloumi Salad

Full of protein, fiber and loads of other nutrients this halloumi salad will keep you feeling full for hours – and you’ll secretly be looking forward to more!

Total Cooking Time	Servings	Nutritional Information
25 mins	Serves 3	Calories: 474 Protein: 24g Carbs: 48g Fat: 22g

Ingredients

For the quinoa:
1. ⅔ cup quinoa
2. ½ tsp salt (for the quinoa)

For the dressing and salad:
1. 1 tbsp olive oil
2. 1 can chickpeas (drained and rinsed)
3. 2 cups arugula (rocket)
4. 1 tsp sweet paprika
5. 1 lime (juiced and zested)

Recipe

Quinoa:
Cook the quinoa according to packet instructions with a little salt. We find it best to use double the amount of water to quinoa, and cook until water has evaporated. Take off heat and cover with a tea towel for five minutes.
⅔ cup quinoa,½ tsp salt

Dressing and salad:
In the meantime, drain and rinse the chickpeas. Give the arugula/rocket a quick wash and shake. Put them into a large bowl.
1 can chickpeas,2 cups arugula
Mix the juice and zest of the lime with the olive oil. Add the sweet paprika.
1 tbsp olive oil,1 lime,1 tsp sweet paprika

Cheese:
1. Chop the halloumi into bite-size pieces and fry for 2-3 minutes each side.
5 oz halloumi cheese
2. When the quinoa is ready, combine it with the chickpeas and arugula/rocket. Stir through the lime-oil mix. Serve in bowls with the halloumi on top. Enjoy!

Chickpea Wraps

Chickpea Wraps – these firm faves are really easy to make, super tasty and oh-so satisfying. We’ll even show you how to roll them properly!

Total Cooking Time	Servings	Nutritional Information
30 mins	Serves 4	Calories: 428 Protein: 13g Fat: 20g Carbs: 53g

Ingredients

1.5 cups chickpeas, cooked (~1 can, 15oz/425g)
1 tbsp olive oil
1 tsp paprika (smoked paprika if you have it)
4 small tomato
1 small red onion
2 tbsp vinegar (malt or red wine vinegar is best)
1 avocado
½ lemon (juiced = 1.5 tbsp)
½ cup creme fraiche (½ cup = ca. 100g) (use soy yogurt to keep it vegan)
3-4 tsp sriracha (or harissa or sambal oelek (use less if you don’t like it spicy, or even none at all)
4 wholegrain wraps (like corn tortillas)
Salt and pepper to taste

Recipe

Preheat the oven to 200°C/390°F and line a baking tray with baking/parchment paper.
Drain the chickpeas and add to a mixing bowl. Add the olive oil and paprika and stir well.
Put into baking tray and roast for 15-20 minutes in the oven. Give the chickpeas a quick toss halfway through.
In the meantime slice the red onion finely and wash and dice the tomatoes. Put in a small bowl with the vinegar and let soak.
Scoop the avocado flesh out and put a serving bowl. Mash with a fork and season with lemon juice, salt and pepper.
Mix the cream fraiche with the spicy sauce, also in a serving bowl.
Heat up the tortillas in a pan or microwave, according to packet instructions.
By now the chickpeas should be ready, too. Re-add to mixing bowl.
Lay everything out, and create your wraps! We like to spread avocado on one half and cream fraiche on the other. Line the other ingredients up down the middle, and fold. Bottom first, then sides. Done!
Enjoy your chickpea wraps

Tempeh Sandwich

This tempeh sandwich is THE new vegan sandwich. Mega tasty and super nutritional, it sets the new bar for all sandwich lovers out there.

Total Cooking Time	Servings	Nutritional Information
10 mins	Serves 2	Calories: 547 Fat: 32g Carbs: 51g Protein: 21g

Ingredients

4 slices wholegrain bread
3 oz tempeh (in 8 slices)
2 handfuls rocket (arugula)
½ cup sun-dried tomatoes in oil
1 tbsp olive oil
2 tbsp vinegar (balsamic, malt or wine vinegar)
2 tbsp soy sauce
2 tsp maple syrup
1 avocado
½ lemon (juiced)
Salt and pepper to taste

Recipe

Slice the tempeh and fry in oil. After a couple of minutes add the soy sauce, vinegar and maple syrup. Stir and cook for another 3-4 minutes.
In the meantime, chop the dried tomatoes.
Spoon the flesh out of the avocado and add to a bowl along with the lemon juice and salt and pepper. Give it a mash together.
Spread the avocado over half the slices of bread.
Rinse the rocket and lay it on the slices of bread. Add the chopped dried tomatoes.
When the tempeh is ready, lay it on the rocket slices of bread.
Place the avocado breads on top. Done!

Optional:
You could also fry the sandwich in a little oil after it has been assembled, flipping halfway through, for an extra bit of crispiness.

Healthy Huevo Rancheros

Huevos rancheros are a quick and easy traditional mexican breakfast that make a great healthy option for vegetarians.

Total Cooking Time	Servings	Nutritional Information
15 mins	Serves 2	Calories: 306 Fat: 15g Protein: 12g Carbs: 33g

Ingredients

2 radishes
¼ cup white vinegar
1 tsp sugar
½ tsp salt
1 tsp olive oil
1 clove garlic (chopped)
½ red onion (finely diced)
1 jalapeño (seeded and chopped)
½ cup crushed tomatoes (canned)
Salt and pepper to taste
2 large eggs
½ cup black beans (canned)
2 corn tortillas
½ ripe avocado (sliced and seasoned with salt, pepper and lemon juice)
1 sprig cilantro/coriander, fresh

Recipe

Make the quick radish pickle: Finely slice the radish and place into a small bowl. 2 radishes

In a small pan, heat the white vinegar, sugar and salt.
¼ cup white vinegar,1 tsp sugar,½ tsp salt
Once the sugar and salt have dissolved and the vinegar begins to boil, pour the liquid into the sliced radish bowl and store in the fridge.
In a medium sized non-stick pan, heat the olive oil. Add the onion and turn the heat to low. Sauté the onion until the pieces are soft.
1 tsp olive oil,½ red onion
Add the chopped garlic and half the chopped jalapeño and continue cooking until the edges of veggies begin to brown.
Add the crushed tomatoes and salt and pepper to taste, mix and cook for about one minute. If it feels slightly dry, add a tablespoon of water.
Salt and pepper to taste,½ cup crushed tomatoes
Crack the eggs into the sauce and cook at low heat until the whites are cooked. If necessary, cover the pan with a lid for about a minute to cook the egg whites completely. However, avoid over-cooking the egg yolk – make sure it remains runny. Season the eggs with salt and pepper. 2 large eggs
Heat the corn tortillas and black beans.
2 corn tortillas,½ cup black beans
Immediately serve the eggs with the tomato sauce on top of the tortillas with a side of black beans, sliced avocado and radish pickles.
½ ripe avocado
Sprinkle the remaining chopped jalapeño, cilantro leaves and enjoy.
1 sprig cilantro/coriander, fresh

Vegan Chickpea Winter Salad

An animal friendly, fresh and tangy winter salad with some serious health benefits. It’s fresh and new, but still prepped within 15 minutes – awesome!

Total Cooking Time	Servings	Nutritional Information
15 mins	Serves 2	Calories: 398 Fat: 18g Carbs: 49g Protein: 17g

Ingredients

1 can chickpeas (1 can = 15.5 oz)
1 bunch parsley, fresh
1 lime (zested and juiced)
1 beetroot, pre-cooked
2 tbsp mixed seeds (eg. pumpkin & sunflower seeds)
1 orange (sliced in filets)
1 tsp hot sauce (eg. sriracha)
1 clove garlic
4 tsp olive oil
1 tbsp water
Salt and pepper to taste

Recipe

Drain the chickpeas and give them a good rinse. Roast the seeds in a pan on medium heat until fragrant (no oil needed).
Chop the parsley, put it in a food processor or mortar. Add the lime zest, lime juice, garlic, hot sauce, olive oil, salt, pepper and blend it until it’s green and smooth.
Put the chickpeas into a bowl, add the the ‘parsley dip’. Give it a good toss ;), add some salt to taste, and get it on a plate.
Filet the orange (this video is cool, just slice the orange after you’ve peeled it), cut the beetroot into nice pieces and garnish the salad.
If you like, add some capers on top, throw on the seeds, and enjoy.

Vegetarian Fried Rice

Everybody should know how to make veggie fried rice. Hands down one of the most delicious and easiest ways to use up leftovers. Ready in max. 15 minutes!

Total Cooking Time	Servings	Nutritional Information
15 mins	Serves 2	Calories: 619 Protein: 17.2g Fat: 25.6g Carbs: 82.2g

Ingredients

For the sauce
1. 2 tbsp soy sauce (dark)
2. 2 tsp vinegar (eg. white wine vinegar)
3. 2 tsp olive oil (or any other oil you have at hand)
4. 1 tsp maple syrup

For the fried rice
1. 2 medium eggs (2 medium eggs = 1 large egg. Beaten)
salt to taste
2. 2 tbsp sesame oil (or whatever you have available)
3. 3 cups rice (cooked)
4. 1 onion (or 2 spring onions, finely chopped)
5. 2 cups veggies of your choice (frozen vegetables are fine too, but make sure to thaw them before frying)

Recipe

Prep time: In a small bowl mix together the ingredients for the sauce. Then chop your veggies into bite sized pieces.
Get a pan to high heat, add sesame oil and pour in the egg. While scrambling add a small dash of salt and vinegar. The egg should be done in about a minute, then set aside in a bowl.
Add another tbsp of oil into the pan on high heat and add the onion. Let it fry for about 30 seconds (NOTE: If you use spring onions, add them in the end instead!).
Now is the time to your veggies to the pan. Stir fry for 3-5 minutes.
Reduce the heat, add the rice, sauce and your eggs. Stir well. Now you can safely add your spring onions too.
Done!

Healthy Refried Beans and Tortillas

These healthy refried beans are our take on the traditional Mexican dish, with a health-conscious twist!

Total Cooking Time	Servings	Nutritional Information
25 mins	Serves 2	Calories: 402 Fat: 16g Protein: 18g Carbs: 49g

Ingredients

Beans
1. 1 can black beans2.
2. 1 tbsp olive oil
3. 3 cloves garlic (minced)
4. Salt and pepper to taste

Toppings
1. 1 oz sharp cheddar (grated)
2. 1 chili pepper (sliced)
3. ½ small red onion (sliced)
4. ½ ripe avocado (sliced)
5. ½ red bell pepper (sliced)
6. 2 radishes (sliced)
7. 2 sprigs cilantro/coriander, fresh
8. 4 tbsp low fat sour cream (or Skyr)
9. 4 corn tortillas (small)
Chipotle or Tabasco sauce (for serving, optional)

Recipe

Process the beans in the food processor until they are a homogenous bean paste.
1 can black beans
In a small saucepan, heat the olive oil. Add the minced garlic cloves and cook until the edges are golden brown. Add the black bean paste and spread over the garlic and oil base.
1 tbsp olive oil,3 cloves garlic
Fry the bean paste without moving it for about two minutes. Add the salt and black pepper to taste and mix the refried beans until you have a creamy bean puree that doesn’t stick to the sides or bottom of the pan, if needed add a little water to make it extra smooth.
Salt and pepper to taste
Heat the tortillas according to package instructions. Serve the refried beans with warm tortillas, cheese, red onion, avocado, bell pepper, radishes, cilantro leaves, sour cream, and chipotle or tabasco sauce (optionally).
1 oz sharp cheddar,½ small red onion,½ ripe avocado,½ red bell pepper,2 radishes,2 sprigs cilantro/coriander, fresh,4 tbsp low fat sour cream,4 corn tortillas,Chipotle or Tabasco sauce
You can also bake the nachos with the bean spread and the cheese in the oven for about 3 minutes for a nice gooey-cheesy bake! Then serve with the other toppings as usual.

Arugula Lentil Salad From Heaven

High protein, iron and fibre in exotic Arugula and Lentil Salad that’s healthy and vegan. Only 12 minutes to make with easy to find ingredients.

Total Cooking Time	Servings	Nutritional Information
12 mins	Serves 2	Calories: 529 Protein: 22g Fat: 19g Carbs: 73g

Ingredients

“½ cup cashews (½ cups = 75 g)
1 onion
1 tsp olive oil
1 chili / jalapeño
4 sun-dried tomatoes in oil
3 slices wholegrain bread (whole wheat)
1 cup brown lentils, cooked (1 cup = 1/ 15oz / 235g lentils or a 400g can)
1 handful arugula/rocket (1 handful = 100 g)
2 tbsp balsamic vinegar
Salt and pepper to taste
1 small handful raisins
1 tsp maple syrup”

Recipe

Roast the cashews on a low heat for about three minutes in a pan to maximise the aroma. Then throw them into the salad bowl.
Dice up and fry the onion in olive oil for about 3 minutes on a low heat.
Move the onion mix into a big bowl.
Meanwhile chop the chilli/jalapeño and dried tomatoes. Cut the bread into big croutons. Add them to the pan and fry for another 2 minutes until the bread is crunchy. The oil from the sun-dried tomatoes should do.
Season with salt and pepper.
Wash the arugula and add it to the bowl. Add the raisins.
Put the lentils in too. Season with salt, pepper, maple syrup and balsamic vinegar. Finally, serve with the croutons mix.
Super tasty!

High Protein White Bean Salad

High Protein White Bean Salad that’s healthy and vegan. High in fiber, vitamins A, C, E, B2 and B6 as well as iron and calcium. Takes less than 10 minutes

Total Cooking Time	Servings	Nutritional Information
10 mins	Serves 2	Calories: 416 Fat: 16g Protein: 17g Carbs: 53g	Table Data

Ingredients

1 can white beans (1 can = 15.5 oz / 435 g)
1 red onion
4 sun-dried tomatoes in oil
1 bell pepper, red
2 tbsp olive oil
1 tbsp lemon juice
1 small handful parsley, fresh
1 small handful cilantro/coriander, fresh
salt
pepper

Recipe

Wash the beans and let water drain.
Dice onion into small pieces.
Wash bell pepper, cut into small pieces as well.
Add parsley and cilantro.
Cut the dried tomatoes in small strips.
Throw everything into a big bowl, add the olive oil, lemon juice and finish it off with some salt and pepper.

Vietnamese Green Noodle Salad (Vegan)

Ready to blow your tastebuds away with a Vietnamese green noodle salad? Grab your noodles and tofu and chop-chop!

Total Cooking Time	Servings	Nutritional Information
20 mins	Serves 2	Calories: 515 Fat: 20g Protein: 16g Carbs: 69g

Ingredients

8 oz firm tofu
3 tbsp soy sauce
½ tsp chili flakes
4 oz rice noodles (or rice stick noodles)
4 spring onions (small)
½ Persian cucumber (or ⅓)
1 ¾ cups parsley, fresh ( or cilantro leaves, 1 ¾ cups = 20g)
½ cup mint, fresh (½ cups = 10g)
½ cup basil, fresh (plus more for plating, ½ cup = 10g)
½ jalapeño (without seeds)
3 tbsp white vinegar
1 ½ tbsp maple syrup (or honey)
2 tbsp olive oil
2 tbsp water
½ tsp salt
¼ tsp black pepper

Recipe

Cover the tofu with kitchen towels and then press it between two plates to remove the excess moisture. If necessary, change the towels and press again. 8 oz firm tofu
Cut tofu into 1 inch cubes and season with soy sauce, chili flakes, salt and pepper to taste. Rest until needed.
3 tbsp soy sauce,½ tsp chili flakes,½ tsp salt,¼ tsp black pepper
Cook noodles in a large saucepan of boiling salted water according to package instructions. Drain; rinse under cold water, then drain again. Let them cool.
4 oz rice noodles
Slice thinly 1 green onion and ½ a persian cucumber.
4 spring onions,½ Persian cucumber
Blend or process until a fine paste 3 spring onions, parsley leaves, mint leaves and basil leaves, ½ a jalapeño without seeds, vinegar, maple syrup, olive oil and water. Season with ½ teaspoon salt and ¼ tsp freshly ground pepper.
1 ¾ cups parsley, fresh,½ cup mint, fresh,½ cup basil, fresh,½ jalapeño,3 tbsp white vinegar,1 ½ tbsp maple syrup,2 tbsp olive oil,2 tbsp water
Plate your noodles with green sauce, green onions, cucumber and tofu. Finish with some basil leaves. Enjoy.

Thai Pineapple Fried Rice

This Thai pineapple fried rice is one of my favorite recipes for busy days! It’s super easy to make, healthy, and so yummy. Plus, it’s SO colorful! Eating this pineapple rice will be like taking a trip to Thailand!

Total Cooking Time	Servings	Nutritional Information
17 mins	Serves 3	Calories: 325 Fat: 14g Protein: 9g Carbs: 44g

Ingredients

1 cup Basmati rice (equals 3 cups cooked rice)
1 onion, chopped
3 cloves of garlic, chopped
1 tablespoon oil
2 carrots, cut into thin sticks
1/2 red bell pepper, cut into thin sticks
1/2 cup frozen peas
1/2 cup cashews
1 tablespoon soy sauce
1 tablespoon curry powder
1 cup pineapple, cut into small pieces
2 green onions, cut into rings
salt, to taste
black pepper, to taste
red pepper flakes (optional)
fresh cilantro (optional)

Recipe

I like the Thai pineapple fried rice best with left-over rice from the day before. So cook the rice according to the instructions on the package and store it in an air-tight container in the fridge until you use it. Cook the frozen peas for about 7 minutes.
In a large pan, heat the oil and sauté the onion for about 3 minutes. Then add the garlic, the carrots, and the bell pepper. Cook for 3 minutes.
Then stir in the cooked rice and season with the curry powder and the soy sauce. Next, add the pineapple, the peas, the green onion, and the cashews. Season with salt, black pepper, and if using red pepper flakes. Stir until well combined. Serve with fresh cilantro. Enjoy!

Vegan Thai Red Curry

This Vegan Thai Red Curry has the most flavorful, creamy sauce and is totally customizable depending on what vegetables you have on hand.

Total Cooking Time	Servings	Nutritional Information
mins	Serves

Ingredients

1-2 tablespoons olive oil
1 small yellow onion, chopped
4 cloves garlic, minced
1 tablespoon fresh ginger, grated
1 red bell pepper, thinly sliced into 2 inch slices
1 yellow bell pepper, thinly sliced into 2 inch slices
2 medium carrots, peeled and cut into matchsticks or small rounds
1 cup broccoli florets
1 cup cauliflower florets
2 1/2 tablespoons Thai red curry paste
1 15-oz can full fat coconut milk
1/2 cup water
2 cups thinly sliced kale OR spinach
2 medium roma tomatoes, diced
2 teaspoons pure maple syrup
1 tablespoon low sodium soy sauce (tamari for gluten free)
1 tablespoon fresh lime juice (about 1 lime)
4 cups cooked white or brown rice
Optional: Sriracha hot sauce, fresh chopped basil or cilantro

Recipe

First, prepare all of the vegetables and have them close by before you heat the pan. To make the recipe easier, purchase pre-chopped vegetables or frozen. Cook your rice according to package instructions.
Heat 1-2 tablespoons olive oil in a large skillet over medium high heat. Once it’s warm, add the chopped onion and cook, stirring often, until the onion is translucent, about 3 minutes. Add the garlic and ginger and cook for 30 seconds.
Now add the bell peppers, carrots, broccoli and cauliflower. Continue to cook, stirring frequently, for about 2-3 minutes.
To the pan, add the red curry paste, coconut milk, and water. Stir well for a few minutes, until the curry paste is dissolved in the coconut milk/water. Now add the kale or spinach and stir it in. Bring to a simmer, then lower the heat and cook covered for 5-10 minutes, until the vegetables have softened.
Stir in the chopped tomatoes, pure maple syrup, soy sauce and fresh lime juice. Remove from heat.
Serve immediately with cooked rice and optional Sriracha and fresh basil/cilantro if desired. Enjoy!

Vegan Thai Drunken Noodles (Pad Kee Mao)

Thick, chewy rice noodles cooked in a spicy and savoury sauce with garlic, onions, chili, tofu, and lots of fresh basil! Pad Kee Mao or Drunken Noodles are a famous dish in Thailand and you’d usually find them in simple road-side restaurants for take-out! This dish is so easy, vegan, and packed full of flavour!

Total Cooking Time	Servings	Nutritional Information
30 mins	Serves 2	Calories: 352 Fat: 21g Protein 4g Carbs: 26g

Ingredients

Sauce
1. 1 tbsp coconut sugar or palm sugar
2. 2 tbsp hot water
3. 1 tbsp vegetarian mushroom oyster sauce see notes
4. 1 tbsp dark soy sauce
5. 1 tbsp soy sauce
6. 2 tbsp vegan fish sauce (see homemade recipe here)

Tofu
1. 200 g tofu or other protein of choice sliced
Noodles
200 g dry wide rice noodles I used 10 mm thick noodles (see notes) OR
500 g fresh rice noodles see homemade recipe here (see notes)

For Stir-frying
3 tbsp neutral oil divided
1/2 medium onion sliced
2 green onions sliced in to 2” long pieces
3 cloves garlic minced
1 small red bell pepper sliced
2 tbsp vegan fish sauce to season the tofu or protein (see homemade recipe here
Pinch white pepper to season the tofu or other protein
2-3 bird’s eye chili deseeded and sliced (see notes)
1 cup fresh Thai or holy basil leaves, packed (40g)

Recipe

Leave the noodles to simmer over medium high heat or until the sauce starts to boil. Mix every 30 seconds or so to prevent the noodles from sticking to the bottom of the pan. The chewy noodles will continue to cook and absorb the flavours from the sauce!

Sauce
Simply mix everything together in a bowl until the sugar has dissolved and then set it aside. Feel free to adjust the measurements depending on your desired taste.

Tofu
If using tofu, press the tofu for 8 to 10 minutes to drain out excess water. I like to do this by wrapping the tofu in a towel and placing a heavy board or surface on top.
Afterwards, slice into 1”x2” (2.5 by 5 cm) strips or other shape of choice.

Noodles
1. Place the dry rice noodles in a heatproof bowl. Pour in boiling hot water until the noodles are completely submerged.
2. Leave the noodles to soak in the water for 8 to 10 minutes or until they’re not longer translucent and still very chewy. The noodles will turn chewy, white, and pliable. Drain from the water and set aside. I usually like to soak them in the water right before I start cooking so I can directly transfer the freshly soaked noodles in the pan.

Stir-Fry
1. Heat a large pan or wok over high heat. Once hot, add in 2 tbsp oil. Sauté the onion, green onions, and garlic for 2 minutes or until tender and translucent.
2. Add in the bell pepper and cook for 2 to 3 minutes until tender.
3. Move the veggies to the side of the pan. Add in the remaining 1 tbsp oil.
4. Over high heat, add in the strips of tofu.
5. Pour in the vegan fish sauce and white pepper, to season the tofu. Flip over the tofu once golden brown to cook the remaining side.
6. When the tofu is golden brown, mix it in with the bell peppers and onions.
7. Move that aside and then quickly add in the chopped chili and fresh basil. Lower the heat to medium high and then mix everything together. Cook for 2 minutes or until the basil is slightly wilted.
8. Add in the rice noodles noodles to the pan. Then over medium heat, pour in the sauce mixture.
9. Mix well to completely coat the noodles.
10. Leave the noodles to simmer over medium high heat or until the sauce starts to boil. Mix every 30 seconds or so to prevent the noodles from sticking to the bottom of the pan. The chewy noodles will continue to cook and absorb the flavours from the sauce!
11. Turn off the heat and feel free to mix in more fresh basil leaves and chopped chilli if you’d like!

Thai Green Papaya Salad ส้มตำไทย (som tum)

Here is a new and improved recipe for the famous northeastern Thai green papaya salad! This time around, I provide you with lots of tricks, tips, and explanations to make sure you can really master this classic, delicious salad.

Total Cooking Time	Servings	Nutritional Information
20 mins	Serves 2	Calories: 53 Carbs: 12.6g Protein: 1.8g Fat: 0.2g

Ingredients

1 ½ cups julienned green papaya, soak in ice water for 10-15 minutes until they are firmer (See video @1:20 on how to julienne green papaya)
2 cloves garlic
Thai chilies, to taste
1 ½ Tbsp palm sugar, finely chopped, packed
2-3 long beans, cut into 2-inch pieces
3 Tbsp roasted peanuts (see note)
1 heaping Tbsp small dried shrimp, roughly chop if you have large ones
2 Tbsp fresh lime juice (see note)
2 tsp tamarind juice (what is tamarind?)
1 ½ Tbsp fish sauce
½ cup grape tomato halves or a small tomato cut into wedges
Serving suggestion: sticky rice and BBQ chicken are classic pairings with papaya salad!

Recipe

Drain the soaked papaya well and place in a bowl lined with 2 layers of paper towel to absorb excess water. You want to have as little water on the papaya as possible so as to not dilute the dressing.
In a large mortar and pestle, pound garlic and chilies until there are no more big chunks (pieces of chilli skin are fine).
Add palm sugar and mash with the pestle until it turns into a wet paste and all the chunks are dissolved.
Add long beans and pound just until they’re broken.
Add dried shrimp and peanuts and pound to break the peanuts up slightly.
Add fish sauce, tamarind juice, and lime juice, adding the squeezed lime skin into the mortar as well for extra lime fragrance. Stir with a large spoon to mix and dissolve the sugar.
Add shredded papaya and tomatoes, and mix using the pound-and-flip method as shown in the video @8:40. Once everything looks well mixed and the tomatoes are just slightly crushed, it’s done!
Plate and sprinkle with the remaining peanuts (I forgot to do this in the video!).
For a truly classic Northeastern Thai meal, serve with sticky rice and the ultimate BBQ chicken

Vegan Thai Chopped Salad

This vegan Thai chopped salad with brown rice, tofu and peanut sauce is easy to make and highly nutritious thanks to a colourful array of fresh veggies.

Total Cooking Time	Servings	Nutritional Information
30 mins	Serves 6	Calories: 362 Fat: 13g Carbs: 55g Protein: 13g

Ingredients

For the Salad
1. 1 cup cooked brown rice (add up to 2 cups if desired)
2. 4 cups packed, finely chopped red cabbage (green cabbage is fine too)
3. 2 carrots, grated (approx. 1.5 cups)
4. 1 large or 2 small red peppers, finely diced (approx. 1.5 cups)
5. 1 bunch green onions, finely chopped
6. 1 cup lightly packed, chopped cilantro
7. 1/2 a cucumber, diced (approx. 1 cup)
8. 1/2 a medium red onion, diced (approx. 1 cup)

For the Baked Tofu
1. 1 package medium, firm or extra firm tofu, cut into cubes or triangles
2. 2 tbsp soy sauce or gluten-free tamari
3. 1 tsp garlic powder
4. 1 tsp black pepper

For the Spicy Peanut Sauce
1. 5 tbsp natural peanut butter (75 g, sub almond butter or sunflower seed butter)
2. 1 tbsp sriracha sauce (omit if you don’t want it spicy or use more if you like it spicy!)
3. 4 cloves garlic
4. 2 tbsp soy sauce or gluten-free tamari
5. 1 tbsp fresh lime juice
6. 1 tbsp rice wine vinegar
7. 4 tbsp water
8. 1 tbsp pure maple syrup
pinch of salt and pepper

Recipe

If you don’t have brown rice prepared, start cooking that now as it will need about 45 minutes to cook. Use white rice for a faster option, or sub with whole-grain pasta, noodles, farro or quinoa.
Preheat the oven to 400 F.
Chop the tofu into triangles, slabs or cubes then toss with the tofu ingredients. Place on a baking tray lined with parchment paper (optional but easier clean up!) and bake for 30 minutes until starting to brown and crisp. I like to flip it after 20 minutes but its’ not totally necessary to do so. For extra crispiness, see notes on pressing the tofu first.
To make the dressing, add all the dressing ingredients to a blender or food processor, or use and immersion blender and mix until smooth and creamy. If you don’t have a blending method, sub the garlic with 2 tsp garlic powder and whisk everything together until smooth and creamy. You may need a little water to adjust the consistency of the sauce. If so, add water 1 tsp at a time until you have a thick but pourable sauce.
Chop all the veggies and either divide between 4 containers or bowls and top each with equal amounts of rice, tofu and peanut sauce or mix everything together in a large bowl and serve mixed. I like to mix the veggies in a large bowl then plate the mixed veggies individually, topping each serving with with the rice, tofu and sauce
Serve with right away with fresh lime and if desired, chopped cashews or peanuts.

Thai Yellow Curry

Thai yellow curry with all the vegetables I could get my hands on Calling all curry lovers! Here is the ultimate thai curry with that robust yellow curry paste and chunks of vegetables. I have made it vegan with only vegetables but you can by all means add whatever you fancy and make it your own

Total Cooking Time	Servings	Nutritional Information
40 mins	Serves 3

Ingredients

For yellow curry paste
1. 3 inch tummeric root peeled
2. 2 inch galangal or tender ginger peeled
3. 1/2 cup cilantro stems
4. 1 tablespoon coriander seeds
5. 1 teaspoon lime zest
6. 4 large garlic cloves
7. 5 shallots peeled
8. 8 dried thai chilli peppers or kashmiri red chilies
9. 2 lemon grass stalks chopped

For the curry
1. 1 tablespoon peanut oil or sesame oil
2. 1/2 cup cubed onions
3. 2 garlic cloves peeled and finely chopped
4. 1/2 inch ginger peeled and chopped
5. 3 cups mixed vegetables carrots, beans, corn on cob, eggplants, potatoes
salt to taste
6. 1 teaspoon brown sugar
7. 1.75 cups thick coconut milk
8. 3/4 cup thinly sliced bell peppers
few thai basil leaves

Recipe

Curry paste
1. Combine peeled turmeric root, coriander seeds, cilantro stems, cumin seeds, peeled galangal, lime zest, garlic, shallots, chili peppers or dried red chilies and chopped lemon grass stalks in a blender jar. Blend to a smooth paste.
2. This will yield around 6 tablespoons paste. I added around 5 tablespoons for this recipe.

To Make Thai Yellow Curry
1. Heat a heavy high rimmed pan over medium heat. I used instant pot for making this curry. Once the pan is hot, add peanut oil.
2. Add minced ginger garlic, cubed onions and saute for 2 minutes, stirring frequently.
3. Now add all the chopped vegetables expect bell peppers and saute for 2-3 minutes over medium heat, keep sauteing to coat the oil in vegetables.
4. Now add the prepared curry paste.
5. Mix and coat the curry paste in vegetables well. Saute for 3 minutes, stirring frequently.
6. Add 1 cup water, brown sugar and salt to taste. At this stage I cooked the curry for 4 minutes in pressure cook mode. You can pressure cook or cover the pan and simmer for 10-12 minutes.
7. Once done, open the pan and mix gently.
8. Add coconut milk and sliced bell peppers.
9. Mix well and simmer for 2 minutes.
10. Add chopped thai basil and mix well
11. Serve hot over rice or noodles.

Vegan Massaman Curry

Soy meat and potatoes simmered in a spiced peanut and coconut sauce. Packed with incredible Thai inspired flavours thanks to the homemade Vegan Massaman Curry Paste.

Total Cooking Time	Servings	Nutritional Information
40 mins	Serves 3	Calories: 585.6 Fat: 30.3 Protein: 26 Carbs: 61

Ingredients

2 lemon grass stalks (20g usable)
4 garlic cloves (15g)
3 shallots (90g)
4–5 red chilies
1.5 tbsp galangal
1/2 bunch cilanto stems (35g)
1.5 tsp cumin
1/2 tsp cloves
1/2 tsp cardamom
1/4 tsp nutmeg
1/2 tsp salt
1 tsp pepper
Massaman Curry:
¼ cup of Massaman Curry paste
1 can coconut milk
1 cup veg broth
1/2 cup soy curls, rehydrated (100g dry weight)
2 medium potatoes, cubed (500g)
2.5 tbsp peanut butter
1 tbsp tamarind paste
1.5 tbsp soy sauce
1.5 tbsp coconut sugar

Recipe

Massaman Curry Paste: First prepare the lemongrass by trimming the tough exterior layers. Alternatively, you can also use lemongrass paste. Bring a skillet over high heat and fry the shallots, garlic and chilies until charred. Remove from heat and carefully de-seed the chilies. Place the spices into the same pan and toast for just a few seconds, working quickly so they don’t burn. Remove from the heat and transfer to a bowl. Into a food processor, add in the charred shallots, garlic, chilies and the rest of the Massman paste ingredients and process until a paste forms. Scrape down the sides and add water if needed.

The Curry: Into a wide pot over medium high heat, add in 4 tbsp of the Massaman Curry paste along with 2 tbsp of coconut milk. Fry the paste until slightly charred and fragrant. Add in the rehydrated soy curls and fry for another minute. Add in the coconut milk, vegetable stock and stir. Reduce the heat to a medium and allow it to simmer for around 5 minutes. Stir in the soy sauce, tamarind and sugar and stir. Allow it to simmer until the sauce has reduced and the potatoes are cooked (around 10 minutes) Add more stock if needed. When almost done, add in the peanut btuter, soy sauce, lime juice, tamarind and coconut sugar.

Once potatoes are cooked through, remove from the heat and serve with rice. Garnish with crushed peanuts, cilantro and red chili flakes. Enjoy!

Greens & Mango Salad with Ginger-Raisin Vinaigrette

The combination of golden raisins, malt vinegar, fresh ginger and chile yields a complex dressing for an otherwise simple green salad.

Total Cooking Time	Servings	Nutritional Information
35 mins	Serves 6	Calories: 115 Protein: 1g Carbs: 13g Fat: 7g

Ingredients

¼ cup golden raisins
1 cup boiling water
3 tablespoons extra-virgin olive oil
2 tablespoons malt vinegar, or red-wine vinegar
1 tablespoon finely chopped fresh cilantro
1 teaspoon minced fresh peeled ginger
1 fresh green Thai, serrano or small jalapeño chile, stemmed and finely chopped
⅛ teaspoon salt
1 5-ounce package mesclun or other mixed baby salad greens (8 cups)
1 large ripe, firm mango, peeled and sliced
1 medium red bell pepper, thinly sliced

Recipe

Place raisins and boiling water in a small bowl. Let soften for 30 minutes. Drain; transfer the raisins to a mini food processor. Add oil, vinegar, cilantro, ginger, chilli and salt. Process, scraping the sides as needed, until smooth.
Toss greens with the dressing in a large bowl. Top with mango and bell pepper before serving.

Vegan Pad Thai with Tofu

You won't miss the scrambled eggs and fish sauce in this vegan version of the Thai favorite because the flavorful sauce hits just the right balance of sweet, spicy and umami.

Total Cooking Time	Servings	Nutritional Information
30 mins	Serves 4	Calories: 401 Protein: 16.3 Fat: 16.4 Carbs: 52g

Ingredients

6 ounces dried wide rice noodles
2 tablespoons peanut oil, divided
1 (14 ounce) package extra-firm tofu, drained, patted dry and cut into 1/2-inch pieces
3 cloves garlic, minced
1 7-ounce package mung bean sprouts (about 2 cups)
1 bunch scallions, sliced,
1/4 cup reserved for garnish
¼ cup rice vinegar
3 tablespoons reduced-sodium soy sauce (see Note)
2 tablespoons brown sugar
½ teaspoon crushed red pepper
½ teaspoon nutritional yeast
¼ cup chopped unsalted dry-roasted peanuts
Lime wedges

Recipe

Bring a large pot of water to a boil. Add noodles and cook until just al dente, 6 to 8 minutes. Drain and refresh under cold running water to stop further cooking and prevent sticking.
Meanwhile, heat 1 tablespoon oil in a wok or large skillet over high heat. Add tofu and cook, stirring, until browned on all sides, 5 to 7 minutes. Remove to a plate. Add the remaining 1 tablespoon oil and garlic; cook, stirring, 15 seconds. Add sprouts, scallions, vinegar, soy sauce, brown sugar, crushed red pepper, nutritional yeast and the cooked noodles and tofu. Toss until heated through and the sauce has been absorbed, 1 to 2 minutes. Sprinkle with peanuts and the reserved 1/4 cup scallions. Serve with lime wedges.

Thai Peanut Curry Noodles

Thai curry paste delivers a spicy kick-in-the-pants in this healthy peanut noodle recipe. If you haven't tried kohlrabi yet, here's your excuse to buy it. The bulbous vegetable is related to broccoli and Brussels sprouts, but has a milder, sweet flavor and fabulous crunch.

Total Cooking Time	Servings	Nutritional Information
30 mins	Serves 4	Calories: 469 Protein: 17.8g Fat: 19.9g Carbs: 55.1g

Ingredients

8 ounces whole-wheat spaghetti
½ cup smooth natural peanut butter
1 small shallot, minced
2 tablespoons Thai green, red or yellow curry paste
1 tablespoon minced fresh ginger
1 tablespoon reduced-sodium soy sauce
2 teaspoons toasted sesame oil
¼ teaspoon salt
½ cup frozen edamame (thawed)
1 medium red bell pepper, cut into matchsticks
1 cup matchstick-cut peeled kohlrabi or broccoli stem
¼ cup coarsely chopped fresh cilantro (optional)

Recipe

Bring a large saucepan of water to a boil. Add spaghetti and cook according to package directions. Reserve 1/4 cup of the water, then drain the pasta and rinse well with cold water.
Whisk the reserved pasta water, peanut butter, shallot, curry paste, ginger, soy sauce, oil and salt in a large bowl. Add the pasta, edamame, bell pepper and kohlrabi (or broccoli stem); toss well to coat. Serve topped with cilantro, if desired.

Eggplant Curry

We cook the eggplant in the oven to speed up the recipe and keep things from getting too unruly on the stovetop. While the eggplant roasts, line up all of your ingredients and begin cooking to make this easy eggplant curry come together seamlessly.

Total Cooking Time	Servings	Nutritional Information
25 mins	Serves 6	Calories: 399 Protein: 11g Carbs: 64g Fat: 12g

Ingredients

2 large eggplants (about 1 pound each), cut into 1-inch cubes (8 cups)
¼ teaspoon ground pepper
3 tablespoons olive oil, divided
1 ½ teaspoons kosher salt, divided
2 cups chopped white onion
1 tablespoon red curry paste
3 medium cloves garlic, grated
1 (1/2 inch) piece fresh ginger, peeled and grated
3 medium plum tomatoes, diced (about 2 cups)
1 (15 ounce) can no-salt-added chickpeas, rinsed
1 (15 ounce) can light coconut milk, well shaken
4 cups cooked brown rice
Fresh cilantro and lime wedges for serving

Recipe

Preheat oven to 450 degrees F. Line a large rimmed baking sheet with foil. Toss eggplant, pepper, 2 tablespoons oil and 1/4 teaspoon salt on the prepared baking sheet. Roast until the eggplant is tender, about 20 minutes.
Meanwhile, heat the remaining 1 tablespoon oil in a skillet over medium-high heat. Add onion; cook, stirring often, until just softened, about 3 minutes. Stir in curry paste, garlic and ginger; cook, stirring often, until fragrant, about 30 seconds. Stir in tomatoes, chickpeas, coconut milk and the remaining 1 1/4 teaspoons salt. Bring to a boil over medium-high heat; reduce heat to medium-low and simmer until the sauce has reduced and thickened slightly, about 15 minutes.
Stir the roasted eggplant into the curry mixture. Serve over cooked rice with cilantro and lime wedges.

Tofu with Peanut-Ginger Sauce

Tofu and vegetables get a dramatic lift from a spicy peanut sauce. Serve with a cucumber salad for a low-calorie, nutrient-packed vegetarian supper.

Total Cooking Time	Servings	Nutritional Information
25 mins	Serves 4	Calories: 216 Protein: 12.4g Carbs: 11.3g Fat: 13.9g

Ingredients

Sauce
1. 5 tablespoons water
2. 4 tablespoons smooth natural peanut butter
3. 1 tablespoon rice vinegar, (see Ingredient note) or white vinegar
4. 2 teaspoons reduced-sodium soy sauce
5. 2 teaspoons honey
6. 2 teaspoons minced ginger
7. 2 cloves garlic, minced
Tofu & vegetables
8. 14 ounces extra-firm tofu, preferably water-packed
9. 2 teaspoons extra-virgin olive oil
10. 4 cups baby spinach, (6 ounces)
11. 1 1/2 cups sliced mushrooms, (4 ounces)
12. 4 scallions, sliced (1 cup)

Recipe

To prepare sauce: Whisk water, peanut butter, rice vinegar (or white vinegar), soy sauce, honey, ginger and garlic in a small bowl.
To prepare tofu: Drain and rinse tofu; pat dry. Slice the block crosswise into eight 1/2-inch-thick slabs. Coarsely crumble each slice into smaller, uneven pieces.
Heat oil in a large nonstick skillet over high heat. Add tofu and cook in a single layer, without stirring, until the pieces begin to turn golden brown on the bottom, about 5 minutes. Then gently stir and continue cooking, stirring occasionally, until all sides are golden brown, 5 to 7 minutes more.
Add spinach, mushrooms, scallions and the peanut sauce and cook, stirring, until the vegetables are just cooked, 1 to 2 minutes more.

Lemon and Dill Chickpea Sandwich

An easy and delicious plant-based sandwich to brighten up your weekday lunches. The flavorful, protein-rich chickpea filling is studded with fresh dill, lemon, and crisp celery. You can also use the filling for wraps, panini, or as a dip for crackers. So versatile and so tasty!

Total Cooking Time	Servings	Nutritional Information
10 mins	Serves 3	Calories: 332 Protein: 17g Fat: 9g Carbs: 48g

Ingredients

1 (15 oz/14 fl oz/398ml) can chickpeas, rinsed
2 tablespoons lemon juice
3 tablespoons hummus
2 teaspoons extra virgin olive oil
1½ teaspoons Dijon mustard
2 ribs celery, diced
1 tablespoon chopped fresh dill
2 teaspoons minced flat-leaf parsley
1 scallion/green onion, thinly sliced
¼ teaspoon fine sea salt (more to taste)
¼ teaspoon black pepper
For serving
6 slices whole-grain bread (gluten-free if needed)
Mayonnaise (vegan if needed)
3 pieces lettuce

Recipe

Mash filling: In a large bowl, combine chickpeas, lemon juice, hummus, olive oil, and Dijon mustard to a bowl. Use a potato masher or fork to mash the chickpeas until they start to come together into a creamy filling (you do want some texture!).
Add seasonings: Stir in celery, dill, parsley, scallion, salt, and pepper. Taste and add more salt as needed.
Assemble (see note 1): To assemble a sandwich, take two pieces of bread (toasted optional). Spread a thin layer of mayonnaise on each piece of bread, top with the chickpea filling, and lettuce.

Easy Chickpea Salad with Avocado

Easy Chickpea Salad with avocado, tomatoes, cucumber, and Mediterranean dressing. This protein packed garbanzo bean salad takes only 15 minutes to make

Total Cooking Time	Servings	Nutritional Information
15 mins	Serves 8	Calories: 147 Carbs: 9g Fat: 13g Protein: 2g

Ingredients

x 14 oz cans chickpeas drained & rinsed
1 long English cucumber cut into bite size pieces
3 medium tomatoes cut into bite size pieces
2 medium ripe avocados diced
1/4 cup red onion diced
1/2 cup parsley dill or cilantro, finely chopped
1 large lime or lemon juice of
3 tbsp extra virgin olive oil
1 tsp salt
Ground black pepper to taste

Recipe

In a large bowl, add chickpeas, cucumber, tomatoes, avocado, red onion and parsley.
In a small bowl, add olive oil, lemon juice, salt, pepper and whisk.
Pour dressing over salad and gently stir to combine.
Serve cold on its own or with grilled chicken breast, grilled salmon, or pick one of 5 easy chicken marinades and cook chicken.

Southwest Quinoa Taco Salad

Made in one pot and ready in under 30 minutes, this versatile Southwest-inspired quinoa taco salad is perfect for weeknight dinners! It's great hot or cold and is vegan, gluten-free, and great for meal prep.

Total Cooking Time	Servings	Nutritional Information
20 mins	Serves 5	Calories: 472 Carbs: 81g Protein: 21g Fat: 8g

Ingredients

Quinoa Taco Salad
1. 1 tablespoon olive oil or other neutral oil
2. 2 cup dry quinoa rinsed
3. 1 tablespoon nutritional yeast
4. 2 teaspoons cumin
5. 1 teaspoon chilli powder
6. ½ teaspoon garlic powder
7. ½ teaspoon onion powder
8. ½ teaspoon salt
9. ¼ teaspoon turmeric
10. 1 can (15 oz) fire roasted diced tomatoes with juices
11. 3 cups vegetable broth
12. 1 can (15 oz) black beans see note #1
13. ¼ cup chopped cilantro from ~½ bunch
14. Juice of one lime plus more for serving
Toppings/Add-ins
1. romaine lettuce for serving
2. 1 cup frozen sweet corn thawed
3. 1 medium bell pepper diced
4. ½ medium red onion diced
5. salsa for topping
6. avocado for topping
7. pumpkin seeds for topping

Recipe

Heat a medium sauce pot over medium-high heat. Once hot, add 1 tablespoon olive oil. Add the dry quinoa and toast for about 2 minutes. Stir frequently for even cooking.
Add the seasonings: nutritional yeast, cumin, chilli powder, garlic powder, onion powder, salt, turmeric. Toast another 30 seconds to bloom the spices.
Add in the fire roasted tomatoes with juices and the vegetable broth. Bring to a boil over high heat. Once boiling, reduce to a simmer over medium-low to low heat.
Once simmering, cover with a lid and simmer until all liquid is absorbed, about 15 minutes.
Prep toppings while the quinoa cooks. Once cooked through, fluff with a fork and mix in the drained black beans, cilantro and lime juice.
To make a salad, serve on top of lettuce with the corn, bell pepper, red onion and other optional toppings. Enjoy hot or cold.

Vegan Pad Thai with Tofu

You won't miss the scrambled eggs and fish sauce in this vegan version of the Thai favorite because the flavorful sauce hits just the right balance of sweet, spicy and umami.

Total Cooking Time	Servings	Nutritional Information
30 mins	Serves 4	Calories: 401 Protein: 16.3g Carbs: 52g Fat: 16.4g

Ingredients

6 ounces dried wide rice noodles
2 tablespoons peanut oil, divided
1 (14 ounce) package extra-firm tofu, drained, patted dry and cut into 1/2-inch pieces
3 cloves garlic, minced
1 7-ounce package mung bean sprouts (about 2 cups)
1 bunch scallions, sliced,
1/4 cup reserved for garnish
¼ cup rice vinegar
3 tablespoons reduced-sodium soy sauce (see Note)
2 tablespoons brown sugar
½ teaspoon crushed red pepper
½ teaspoon nutritional yeast
¼ cup chopped unsalted dry-roasted peanuts
Lime wedges

Recipe

Bring a large pot of water to a boil. Add noodles and cook until just al dente, 6 to 8 minutes. Drain and refresh under cold running water to stop further cooking and prevent sticking
Meanwhile, heat 1 tablespoon oil in a wok or large skillet over high heat. Add tofu and cook, stirring, until browned on all sides, 5 to 7 minutes. Remove to a plate. Add the remaining 1 tablespoon oil and garlic; cook, stirring, 15 seconds. Add sprouts, scallions, vinegar, soy sauce, brown sugar, crushed red pepper, nutritional yeast and the cooked noodles and tofu. Toss until heated through and the sauce has been absorbed, 1 to 2 minutes. Sprinkle with peanuts and the reserved 1/4 cup scallions. Serve with lime wedges.

Thai Vegetable Noodle Soup

This recipe requires just one pot and 25 minutes. With lots of veggies and plenty of Thai spices, this brightly flavored Thai noodle soup is both colorful and comforting.

Total Cooking Time	Servings	Nutritional Information
25 mins	Serves 6	Calories : 169 Fat: 10.7g Carbs: 17.4g Protein: 3g

Ingredients

½ cup thinly sliced scallions (green onions)
2 tablespoons Thai Spice Blend
4 cups low-sodium vegetable stock or water
1 cup 1-inch pieces green beans
1 cup thinly sliced carrots
4 oz. dry brown rice noodles
1 cup snow peas, trimmed and halved crosswise
1 cup 1-inch broccoli and/or cauliflower florets
1 baby bok choy, cut into 1-inch pieces
1 cup unsweetened, unflavored plant milk
3 tablespoons lime juice
⅛ teaspoon sea salt
4 to 6 fresh basil leaves, torn into pieces)

Recipe

In a large saucepan combine scallions, Thai Spice Blend, and ¼ cup water. Cook over medium 2 minutes. Add stock, green beans, and carrots. Bring to boiling; reduce heat. Simmer, uncovered, 5 minutes.

Add noodles, snow peas, broccoli, and bok choy; simmer 5 to 7 minutes more or until noodles are cooked. Add milk; cook 1 minute. Stir in lime juice and salt. Garnish with basil.

Thai Rice Salad Bowls with Lime Dressing

This impressive and satisfying rice salad is surprisingly easy to make. Hands-on time is minimal, and it’s served in individual bowls with no chilling required. A creamy, tangy dressing pulls everything together.

Total Cooking Time	Servings	Nutritional Information
50 mins	Serves 4	Calories: 658 Fat: 77g Protein: 25g Carbs: 77g

Ingredients

ALMOND BUTTER-LIME DRESSING
1. 3 tablespoons almond butter
2. 2 tablespoons lime juice
3. 1½ teaspoons reduced-sodium soy sauce or tamari
4. 2 cloves garlic, minced
5. 1 teaspoon grated fresh ginger

BOWLS
1. ¾ cup dry brown rice
2. 1 cup frozen shelled edamame
3. ¼ cup chopped fresh cilantro
4. 2 8-oz. sweet potatoes, cut lengthwise into wedges
5. 2 cups shredded red cabbage
6. 2 medium red and/or yellow bell peppers, cut into strips
7. ½ cup bias-sliced scallions (green onions)

Sriracha sauce
1. Fresh cilantro sprigs
2. Lime wedges

Recipe

In a bowl combine all Almond Butter-Lime Dressing ingredients. Whisk well, adding water, 1 Tbsp. at a time (about ¼ cup total), to make drizzling consistency. Set aside.
In a medium saucepan combine rice and 2 cups water. Bring to boiling; reduce heat. Cover and simmer 35 to 40 minutes or until tender and water is absorbed, stirring in the edamame the last 5 minutes of cooking. Stir in the chopped cilantro.
Meanwhile, preheat oven to 400°F. Line a 15×10-inch baking pan with parchment paper or a silicone baking mat. Arrange sweet potato wedges on prepared pan. Roast about 20 minutes or until tender, brushing with water and turning once.
In shallow bowls arrange sweet potatoes, cabbage, bell peppers, and scallions. Top with a scoop of brown rice mixture. Drizzle with sriracha sauce and top with cilantro sprigs.
Serve with lime wedges and Almond Butter-Lime Dressing on the side.

Thai Green Curry Rice

Say goodbye to uninspiring dinners with this Thai Green Curry Rice - it's really easy to make, nutritious, and unbelievably delicious!

Total Cooking Time	Servings	Nutritional Information
35 mins	Serves 4	Calories: 484 Protein: 13g Fat: 16g Carbs: 74g

Ingredients

For the curry paste:
1. 30 g (1oz) fresh coriander (cilantro) (stalks included)
2. 30 g (1oz) fresh basil
3. Juice of 1 lime
4. 1 onion
5. 2 garlic cloves
6. 1 cm (½ inch) ginger, peeled
7. 2 heaped teaspoons curry powder, to taste
8. 2 teaspoons ground cumin
9. Chilli powder, to taste
10. Salt + pepper, to taste
For the rice:
11. 1 tablespoon coconut oil (or sub vegetable or rapeseed oil)
12. 3 tablespoons curry paste (if using shop-bought curry paste, the amount you need to use will vary depending on the brand and ingredients used)
13. 1 stick of lemongrass**, roughly chopped
14. 225 g (1 cup) uncooked Thai Jasmine rice
15. 1 vegetable stock cube (ensure gluten-free if necessary)
16. Salt + pepper, to taste
17. 1 teaspoon agave syrup (or sub any other sweetener)
18. 230 ml (1 cup) tinned coconut milk***
19. Few handfuls of edamame beans
20. 175 g (6oz) baby corn, cut in half

Recipe

For the curry paste:
Add all ingredients to a food processor or a blender (a hand-held blender also works well) and blitz until smooth

For the rice:
1. Heat up oil in a large pan
2. Add curry paste and lemongrass and fry for a few minutes until fragrant
Add the rice and fry for a few minutes until rice becomes translucent.
3. Add the stock cube, salt + pepper, agave syrup, coconut milk, edamame beans and baby corn, along with enough water to just cover and mix well
4. Bring to the boil, and once boiling, turn down the heat, and keeping the lid firmly on, cook on a low heat for 15 minutes
5. Once turning off the heat, let the rice sit for 5-10 minutes before serving
Leftovers keep well covered in the fridge for up to a couple of days.
6. Reheat in a frying pan on a low heat with a lid or in the microwave

Easy Thai Noodles

I love Thai food but don’t go out to restaurants for it much anymore because it’s hard to avoid all the added fat. Here are some easy thai noodles I make about once a week. This one has the great flavor without the fuss or the fat.

Total Cooking Time	Servings	Nutritional Information
30 mins	Serves 7	Calories: 420 Fat: 13g Carbs: 64g Protein: 15g

Ingredients

8 ounces brown rice noodles or other whole-grain noodles
3 tablespoons low-sodium soy sauce, or to taste
2 tablespoons brown rice syrup or maple syrup
2 tablespoons fresh lime juice (from 1 to 2 limes)
4 cloves garlic, minced
1 (12-ounce) package frozen Asian-style vegetables (about 3 cups)
1 cup mung bean sprouts
2 green onions, white and light green parts chopped
3 tablespoons chopped, roasted, unsalted peanuts
¼ cup chopped fresh cilantro
1 lime, cut into wedges

Recipe

Cook the noodles according to the package instructions. Drain and set aside.
Meanwhile in a large saucepan, combine the soy sauce, brown rice syrup, lime juice, garlic, and ¼ cup water. Bring to a boil over medium heat. Stir in the Asian mixed vegetables and cook until crisp-tender, about 5 minutes.
Add the cooked noodles and mung bean sprouts and toss to coat. Cook until heated through, about 2 minutes.
Garnish the noodles with the green onions, chopped peanuts, cilantro, and lime wedges. Serve.

Thai Almond Chickpea Curry

While this bakes, you will be enchanted with the aromatic mingling of nutty coconut sauce infused with lime, ginger, and curry. It is a deeply flavorful dish that is also almost effortless in preparation.

Total Cooking Time	Servings	Nutritional Information
55 mins	Serves 4	Calories: 450 Protein: 15g Fat: 21g Carbs: 49g

Ingredients

Sauce
1. 1 medium-large garlic clove
2. ½ tsp salt (optional, to taste)
3. 3 tbsp lime juice (freshly squeezed, zest limes first [see below])
4. 14 oz lite coconut milk (BPA-free can)
5. ¼ cup almond butter (raw or roasted)
6. ½ tbsp organic tamari (reduced-sodium, or coconut aminos)
7. 1 ½ tbsp ginger root (peeled and roughly chopped)
8. 1 ½ tbsp red curry paste (+½ Tbsp as desired)
9. crushed red pepper flakes (optional, to taste)
10. ½ tsp organic lime zest (zest before juicing)
Chickpea Mixture
11. 3 cups chickpeas (+1 cup as desired, homemade or BPA-free canned, drained)
12. 1 cup red pepper (diced)
13. 1 cup zucchini (diced)
14. ¾ cup green onion (mostly white bottom portion)
15. 2 tbsp Thai basil (+1 Tbsp as desired, chopped fresh, or ¼ cup chopped cilantro)
16. 3 lime wedges (for serving)

Recipe

Preheat the oven to 400°F.
First, prepare the sauce: In a blender, or using a deep large cup and an immersion blender, combine the garlic, sea salt if using, lime juice, coconut milk, almond butter, tamari, ginger, and curry paste. Puree well. Pour the and stir in the red pepper flakes and zest.
Add the chickpeas, red pepper, zucchini, green onions, and stir well. Cover the dish with foil and bake for 25–30 minutes.
sauce into a baking dish (8 by 12-inch, or similar size)
Then remove the foil, stir through, and bake for another 5 to 10 minutes uncovered. The sauce should thicken but can become too thick, so keep an eye on it, and remove once it begins to thicken, so it doesn’t become pasty.
Remove from oven, stir in the fresh herbs, and add any extra seasoning to taste (e.g., salt, crushed pepper, hot sauce).
Serve, topping the portions with extra fresh herbs, if desired, and with a lime wedge on the side.

Red Curry Thai Noodle Soup

Yes, you can have Thai takeout right at home! This soup is packed with so much flavor with bites of tender chicken, rice noodles, cilantro, basil and lime juice! So cozy, comforting and fragrant – plus, it’s easy enough for any night of the week!

Total Cooking Time	Servings	Nutritional Information
45 mins	Serves 6	Calories: 332 Protein: 6.1g Fat: 10g Carbs: 39.2g

Ingredients

1 can (13.5 oz) full fat coconut milk
1 red onion diced
3 cloves garlic minced
1 inch ginger peeled and minced
3 tablespoons red curry paste I like Thai Kitchen
2 cups chopped cauliflower about ½ of a head
1 zucchini chopped
1 sweet bell pepper (any colour) chopped
6 cups vegetable broth
2 tablespoons coconut aminos or tamari or soy sauce
8 ounces rice noodles or noodles of choice
Juice of 1 lime
1-2 teaspoons coconut sugar or brown sugar
2 green onions sliced
2-3 tablespoons chopped cilantro
salt and pepper to taste

Recipe

Add ¼ cup coconut milk to a soup pot and heat over medium heat. Add the onion and sauté 5 to 6 minutes, until soft and translucent.
Add the red curry paste, stir well to combine, and sauté 1 to 2 minutes until fragrant.
Add the garlic, ginger, cauliflower, zucchini, and bell pepper. Stir well to coat all the veggies in the curry paste.
Add the broth, coconut aminos, and remaining coconut milk. Stir well. Simmer for 15 minutes or until the vegetables are tender.
Add the noodles and cook for 4 to 5 minutes until cooked through.
Add the lime juice, coconut sugar, green onions and cilantro. Stir well. Taste and adjust seasonings to your liking, adding salt and pepper or any additional seasoning as necessary.
Serve hot.

Vegan Thai Red Curry Noodles

Rice noodles simmered and bathed in an intensely flavorful Thai coconut curry, with crispy golden tofu and fork-tender vegetables. Creamy, saucy, and effortlessly delicious. Vegan and gluten-free.

Total Cooking Time	Servings	Nutritional Information
50 mins	Serves 4	Calories: 263 Protein: 6.1g Fat: 10g Carbs: 39.2g

Ingredients

For the tofu:
1. 1 14-oz block tofu
2. 1 tbsp cornstarch
3. 1 tbsp olive oil
4. 1 tbsp tamari

For the curry:
1. 8 oz rice noodles
2. 1 tbsp coconut oil
3. 2 small shallots (or 1 medium onion), peeled and chopped finely
4. 5 cloves garlic, peeled and minced
5. 2 tbsp minced ginger
6. 3 tbsp Thai red curry paste
3 cups assorted vegetables (I used red bell pepper, broccoli florets, fresh bean sprouts, and sliced carrots, but other options are cauliflower, zucchini, eggplant, mushrooms, sugar snap peas, or whatever you have on hand!)
7. 1 14 oz can full-fat coconut milk (highly recommend full-fat as opposed to light)
8. 1/2 cup water, plus more if needed
9. 3 tbsp tamari
10. 1 tsp ground turmeric
11. 2 tbsp coconut sugar
12. 1/2 tsp salt, plus more to taste
13. 2 tbsp lime juice
For garnish: handful of chopped cilantro and chopped fresh basil + green parts of one scallion, thinly sliced

Recipe

Prepare tofu: Preheat oven to 425F. Press tofu to remove water*, then cut into cubes (about 3/4 inch) and toss with soy sauce and cornstarch to coat. Spread cubes evenly on a piece of parchment paper and bake for 20-30 minutes, until golden brown and crispy.
Soak noodles: Place dried rice noodles in a bowl of warm water to soak until pliable (skip if using fresh rice noodles).
Make curry: in a large saucepan, heat coconut oil over medium heat, then sauté shallot, ginger, and garlic until fragrant and softened, about 2-3 minutes.
Add curry paste and cook for one minute, then stir in bell pepper and rest of vegetables, stirring for 1-2 minutes until softened. Add coconut milk, water, tamari, turmeric, sugar, salt, and the prepared rice noodles, and simmer until noodles are tender but still have a chewy bite, about 4 minutes. (If necessary, add in more liquid while cooking.)
Stir in the lime juice. Taste and adjust seasonings as needed. Top with tofu cubes, cilantro, basil, and chopped green onions, and serve. Enjoy!

Thai Grain Bowls

Grain bowls are all about creating layers of flavor, texture, and color. This Thai-inspired version combines a medley of fresh vegetables with a light but flavorful sauce that weaves bright citrus and spicy heat throughout the dish.

Total Cooking Time	Servings	Nutritional Information
30 mins	Serves 4	Calories: 210 Fat: 3g Protein: 21g Carbs: 24g

Ingredients

2 cups fresh green beans or cut-up long beans
8 oz. fresh button mushrooms, quartered
1 cup chopped red onion
1 medium bell pepper, sliced
½ cup low-sodium vegetable broth
2 tablespoons lime juice
1 tablespoon pure maple syrup
1 tablespoon sriracha sauce
2 teaspoons arrowroot powder
6 tablespoons chopped fresh cilantro
Sea salt, to taste
Freshly ground black pepper, to taste
4 cups sliced napa cabbage or red cabbage
6 cups hot cooked tricolor quinoa
2 tablespoons chopped unsalted peanuts

Recipe

In an extra-large skillet cook green beans, mushrooms, onion, and bell pepper over medium 4 to 5 minutes or until green beans are crisp-tender, stirring occasionally and adding water, 1 to 2 tablespoons. at a time, as needed to prevent sticking.
For sauce, in a small saucepan combine the next five ingredients (through arrowroot powder). Cook over medium 2 to 3 minutes or until thickened. Stir in half of the cilantro. Season with salt and black pepper.
Arrange cabbage, quinoa, and sautéed vegetables in four bowls. Drizzle with sauce and sprinkle with the remaining cilantro and the peanuts.

Thai Green Curry Potato and Pea Breakfast Hash

Tired of your standard oatmeal-and-fruit morning routine? This warming and hearty breakfast hash is the perfect dish to incorporate bold flavors into the first meal of your day.

Total Cooking Time	Servings	Nutritional Information
35 mins	Serves 11	Calories: 309 Fat: 7.8g Protein: 11.5g Carbs: 47.6g

Ingredients

1 cup chopped onion
1 cup chopped red bell pepper
4 cloves garlic, minced
4 teaspoons chopped fresh ginger
4 teaspoons chopped fresh lemongrass
3 lb. Yukon gold potatoes, scrubbed and cut into ¾-inch pieces (8 cups)
2 cups unsweetened coconut milk beverage
2 tablespoons Thai green curry paste
3 cups chopped fresh or frozen cauliflower
2 cups frozen peas and carrots
¼ cup chopped fresh cilantro
¼ cup sliced scallions
1 thinly sliced fresh Thai chile (optional)
Lime wedges

Recipe

In an extra-large skillet cook the first five ingredients (through lemongrass) over medium 3 to 4 minutes, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Add potatoes, coconut milk, and curry paste. Bring to boiling; reduce heat. Cover and simmer 10 minutes or until potatoes are almost tender. Stir in cauliflower and peas and carrots; cook 5 minutes or until tender.
Sprinkle with cilantro, scallions, and Thai chile (if using). Serve with lime wedges.

Quick and Easy Thai Vegetable Stew

This delicious Thai stew is a perfect dinner to serve to last-minute guests, but don’t only save it for them—this will hit the spot anytime you’re in the mood for Thai. The stew tastes great served over brown rice.

Total Cooking Time	Servings	Nutritional Information
25 mins	Serves 4	Calories: 236 Fat: 10g Protein: 4g Carbs: 33.6g

Ingredients

1½ cups unflavored soy or rice milk
1 teaspoon arrowroot powder
½ teaspoon coconut extract
1 medium yellow onion, peeled and diced into small pieces
2 cloves garlic, peeled and minced
2 teaspoons grated ginger
2 teaspoons Thai red curry paste (see note), or to taste
Zest and juice of 1 lime
1 serrano chile, minced (for less heat, remove the seeds)
2 tablespoons low-sodium soy sauce, or to taste
1 cup Vegetable Stock, or low-sodium vegetable broth
3 cups mixed vegetables of your choice, such as edamame, water chestnuts, carrots, broccoli florets, or sugar snap peas
½ cup chopped cilantro
2 tablespoons minced mint

Recipe

Mix the soy or rice milk, arrowroot powder, and coconut extract. Set aside.
Place the onion in a large saucepan and sauté over medium-high heat for 7 to 8 minutes, or until the onion is tender and starting to brown. Add water 1 to 2 tablespoons at a time to keep the onion from sticking to the pan.
Add the garlic, ginger, curry paste, lime zest and juice, and serrano chile and cook for 30 seconds.
Add the soy sauce, soy/rice milk mixture, vegetable stock, and mixed vegetables, reduce the heat to medium, and cook for 10 minutes, or until the vegetables are tender.
Stir in the cilantro and mint and serve.

Thai Basil Eggplant Recipe

Thai Basil Eggplant is a delicious vegetarian dish made with eggplant, peppers, onions, garlic, and a blend of fresh Asian sauces and spices.

Total Cooking Time	Servings	Nutritional Information
25 mins	Serves 6	Calories: 180 Carbs: 31.5 Fat: 5.7g Protein: 5.7g

Ingredients

For The Stir Fry
1. 3 tbsp olive oil
2. 1 eggplant
cut into 1 inch pieces (quartered and sliced)
3. 1 red bell pepper
thinly sliced
1 green bell pepper
thinly sliced
4. 1 yellow bell pepper
thinly sliced
5. 1 red onion
thinly sliced
6. 2 cloves garlic
minced
7. ¼ bunch fresh basil
For The Sauce
8. ½ cup soy sauce
9. ¼ cup vegan friendly hoisin sauce
10. 2 tsp corn flour or corn starch
11. ¼ cup water
12. 1 tbsp sweet chilli sauce

Recipe

In a small mixing bowl mix all of the sauce ingredients together. Set aside.
Heat 2 tbsp of oil in a large skillet, sauté the sliced eggplant. Add a little water to help the eggplant to cook through. Eggplant is cooked when tender, don’t over cook as this will make the eggplant mushy.
Remove cooked eggplant from skillet and heat 1 tbsp oil, add the bell pepper and onion and sauté until soft.
Add the garlic and continue to cook for 1-2 minutes. Add the cooked eggplant and stir through.
Pour the sauce mixture into the cooked vegetables and cook for 2-3 minutes until the sauce has thickened and coated all of the vegetables. Tear the basil leaves and toss through vegetables.
Serve with quinoa or rice.

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