Veggie Lasagna

• 2 Tbsp olive oil 
• 3 pounds zucchini, sliced
• 1 cup breadcrumbs
• 1/4 cup nutritional yeast
• 1 tsp garlic powder
• 1 tsp salt
• 1 tsp oregano

• 1 Tbsp olive oil
• 2 large yellow onions, diced
• 8 oz mushrooms, chopped
• 3 large carrots, grated
• 1 cup TVP (textured vegetable protein) 
• 1/4 cup soy sauce
• 3/4 cup water
• 24 oz marinara pasta sauce of your choice

• 24 oz container cottage cheese
• shredded mozzarella 

1. Prepping the zucchini: Preheat oven to 425 degrees. Add olive oil and zucchini slices to the bottom of a 9x13" baking dish, making sure that the zucchini is well coated in oil. In a large bowl, combine breadcrumbs, nutritional yeast, garlic powder, salt, and oregano. Set out a cooking sheet lined with parchment paper. Working in small batches, transfer zucchini slices to the bowl of breadcrumb mixture. Toss to coat. Transfer slices to the cooking sheet, overlapping as needed. Continue working until all the slices are coated and laid on the cooking sheet. Bake for 25 minutes. Set baking dish aside (no need to clean!)

2. Prepping the "meat" sauce: In a large pan, saute onions, mushrooms, and carrots in the olive oil. Meanwhile, in a small bowl, combine TVP, soy sauce and water. Set aside. When veggies are done, add TVP mixture and the store-bought marinara pasta sauce. Stir well.

3. Layering: Remove breaded zucchini from the oven. Transfer a third of the slices to the bottom of the 9x13" pan. Spoon on a layer of meat sauce followed by half of the container of cottage cheese. Layer on another third of zucchini slices followed by more meat sauce then the rest of the cottage cheese. Finish with the remaining zucchini and remaining meat sauce. Top with a couple handfuls of shredded mozzarella. 

4. Bake at 350 for 30 minutes. Allow to rest for 15 minutes prior to serving. 

Black Bean Burgers

Makes 4 burgers

• 120 grams dry black beans 
• 65 grams basmati rice + 3/4 cup water
• 1 large carrot
• 1/2 red onion
• 2 Tbsp flaxmeal
• 2 Tbsp oat flour*
• 1 Tbsp paprika
• 1 1/2 tsp chili powder
• 1 tsp salt

Add black beans and some water in an instant pot and cook on high pressure for 40 minutes. When done, strain and rinse the beans and set aside. 

Add rice and 3/4 cup water to the instant pot and cook using the rice button (12 minutes, low pressure). When done, release steam and remove lid.

Meanwhile, grate or pulse in a food processor the carrot and onion. Transfer veggies to the pot with the rice. Add in all remaining ingredients, including the cooked black beans. Using a potato masher, mash the mixture until about 2/3rds of the beans have been mashed. 

Preheat oven to 350 degrees. On a parchment paper lined baking sheet, form mixture into equal sized patties that are about 3/4ths of an inch thick. Bake for 30 minutes, flip, then bake for an additional 15-20 minutes.

*to make oat flour, blend oats in a blender or food processor until ground. 

Black Bean Soup

• 1 pound dry black beans
• 2 Tbsp olive oil
• 1 yellow onion, diced
• 2 stalks celery, chopped
• 1 large carrot, diced
• 1 bell pepper, diced
• 2 tsp minced garlic
• optional: 1 jalapeno, seeded and diced
• 1 tsp salt
• 1 tsp pepper
• 2 Tbsp cumin
• 4 cups water
• 4 tsp vegetable bouillon
• optional toppings: tortilla chips, avocado, jalapeno slices, fresh cilantro, shredded cheese

To start, cook the black beans with plenty of water in the Instant Pot (I.P.) for 40 minutes on high pressure. When done: drain, rinse, and set aside.

Using the I.P. on the sauté setting, add oil, onion, celery, carrot, and bell pepper and cook until browned. Add garlic, jalapeño (optional), and spices and continue cooking for a minute longer. Turn off sauté mode and add water, vegetable bouillon, and the cooked beans. Place lid on I.P., close vent, and cook on high pressure for 5 minutes. Once done you may quick release the pressure. Transfer about 2/3rds of the soup to a blender and blend until smooth. Return to the pot and stir. 

Serve topped with chips, avocado chunks, or whatever else you'd like!

Enchilada Rice

• 60 grams dry black beans (yields one cup cooked)
• 1 red onion, diced
• 1 cup diced bell pepper
• 1 Tbsp olive oil
• 1 Tbsp minced garlic
• 1 tsp salt
• 1 tsp cumin
• 1 tsp chili powder
• 1 tsp pepper
• 1 can diced tomatoes
• 1 cup tomato sauce
• 270 grams uncooked rice
• 2 cups water
• -optional: 1/2 cup shredded cheddar cheese

Earlier in the day, cook the black beans along with some water in the Instant Pot (I.P.) on high pressure for 40 minutes. Drain, rinse, and set aside.

Using the I.P. on sauté setting, cook onion and bell pepper in the olive oil until onions start to brown. Add in garlic and spices and continue sautéing for about a minute. Turn off sauté mode then add in tomatoes, tomato sauce, rice, and water. Place lid on I.P., close vent, and set to cook on high pressure for 12 minutes. Once done, quick release the pressure, stir in the black beans that were set aside, then transfer to a cast iron skillet. Top with a handful of shredded cheddar cheese then bake in the oven at 400 degrees for 20-25 minutes. Serve with your favorite taco toppings. 

Vegan Totdish

Mushroom Gravy

• 8 oz mushrooms, chopped
• 1/2 yellow onion, chopped
• 1 1/2 tsp minced garlic
• 2 Tbsp butter
• 1 cup almond milk
• 1 cup water
• 3/4 cup flour
• 1/4 c. nutritional yeast
• 1 tsp oregano
• 3 Tbsp soy sauce
• 2 tsp vegetable bouillon

Veggies 'n Tots

• 2 cans green beans, drained
• 1 cup frozen corn
• frozen tater tots

In a pan set on medium heat, saute mushrooms, onion, and garlic in butter until onions are browned. Transfer to a blender and add all remaining mushroom gravy ingredients. Blend until creamy and smooth. 

In a large mixing bowl, add drained green beans and corn. Pour in mushroom gravy and stir until combined. Transfer mixture to a 9" square or 7x11" pan. Top with a layer of frozen tater tots. Bake at 425 degrees for 30 minutes. 

Instant Pot Madras Lentils

• 1 yellow onion, diced
• 1 tsp minced garlic
• 1 Tbsp oil
• 2 tsp chili powder
• 1 1/2 tsp salt
• 1 tsp cumin
• 1 tsp garam masala
• 1/2 tsp turmeric
• 1/2 tsp ground ginger
• 1/2 tsp curry
• 3 cups water
• 1 can diced tomatoes
• 1 cup dried lentils
• 1/3 cup dried kidney beans

Cashew cream (optional)

• 1/2 cup raw cashews
• 1/2 cup water

Add onion, garlic and oil to the instant pot and sauté until onions are browned. Add spiced and continue cooking for one minute. Add remaining ingredients then pressure cook for 40 minutes.

To make cashew cream, blend cashews and water together until smooth. Stir cashew cream into the lentil dish once done. 

Serve alone as a stew or alongside rice or quinoa as a curry. 

Korma

• 2 Tbsp olive oil
• 1 large yellow onion, diced
• 4 cloves garlic, minced
• 1 can coconut milk
• 1 Tbsp curry powder
• 1 Tbsp garam masala
• 1 Tbsp brown sugar
• 1 1/2 tsp cumin
• 1 1/2 tsp turmeric
• 1 1/2 tsp salt
• 1/2 tsp coriander
• 1 head cauliflower
• 1/2 cup raw cashews
• 1 cup frozen peas

Saute onion, garlic, and oil in an Instant Pot until browned. Transfer onion mixture to a blender. Add coconut milk and all spices to the blender. Set aside.

Remove stem and leaves from cauliflower and break up into florets. Transfer cauliflower florets to the Instant Pot then add cashews along with a couple cups of water.* Cook on high pressure for 10 minutes. Once done, open the valve to quickly release the pressure, strain the cauliflower and cashews, then transfer to the blender.

Blend on high until smooth then pour mixture into the instant pot and add frozen peas. 

Serve over basmati rice or quinoa, which can be cooked using the pot-in-pot method to save time. To do this, simply add rice or quinoa plus water (180 grams rice/quinoa + 2 cups water) to a stainless steel or glass bowl that's small enough to fit inside the Instant Pot and place the bowl with its contents on top of the Instant Pot rack. Add cauliflower, cashews, and enough water to reach the bottom of the rack around the bowl.  Increase the cook time to 12 minutes. 

*Save time by doing the pot-in-pot method. Add 270 grams of quinoa or basmati rice and 3 cups of water to a glass or stainless steel bowl then place bowl on top of cauliflower. Increase cook time from 10 minutes to 12 minutes. 

Make-Ahead Asian Noodle Bowls

Well worth the 20 minute prep-time as this recipe results in FOUR delicious and healthy lunches/dinners that are ready-to-eat. Keeps in the fridge for up to 4 days.

• 4 oz thin spaghetti noodles OR 1 small sweet potato, peeled & spiralized
• 1 large zucchini, spiralized
• 2 large carrots, grated with a box grater
• 1 large bell pepper (or 4 mini), sliced
• 2-3 green onions, sliced
• 2 cups garbanzo beans (cooked from 135g dry, drained and rinsed)
• optional: avocado (add before serving)

Sauce

• 64 grams (1/4 cup) almond butter
• 3 Tbsp rice vinegar
• 2 Tbsp soy sauce
• 1 Tbsp sesame oil
• 1 Tbsp maple syrup
• 1 tsp lime juice
• 1/2 tsp ginger powder
• 1/2 tsp garlic powder
• optional: 1/2 tsp red pepper flakes

IF USING SPAGHETTI: Bring a pot of water to boil and cook spaghetti noodles for 7 minutes. Drain then rinse with cold water.

IF USING SWEET POTATO: Heat a large frying pan over medium-high heat. Once hot, add sweet potato noodles and enough water to prevent sticking. Toss frequently, adding more water when sticking occurs. Cook for 5-7 minutes then remove from heat and rinse under cold water to stop the cooking process. 

Line up 4 food containers with lids. Into each, neatly place a quarter of the spaghetti, sweet potato noodles, zucchini noodles, grated carrot, sliced bell pepper, chopped green onion, and 1/2 cup of garbanzo beans. 

In a medium sized mixing bowl, whisk together sauce ingredients. Divide into 4 small jars with lids. 

Store everything in the fridge! To enjoy, pour sauce into the container of veggies/noodles and stir until evenly coated. 

Mushroom Swiss Quiche

• 9" pie shell, prepared
• 4 oz mushrooms, sliced
• 1/2 yellow onion, diced
• 2 cloves garlic, minced
• 6 eggs
• 3/4 c. milk 
• 2 oz shredded Swiss cheese
• 1/2 tsp salt

Prepare pie shell as directed. Saute mushrooms until about half way done then add chopped onions and continue to cook until onions are translucent. Add minced garlic then continue cooking for a few more minutes. Meanwhile, whisk together eggs, milk, cheese, and salt. Add sautéed mushrooms and onions then stir once more. Pour egg mixture into pie shell then bake at 375 degrees for 30-40 minutes. 

TVP taco "meat"

• 1 cup TVP
• 1 cup water
• 2 Tbsp taco seasoning
• 1 tsp salt

Combine all ingredients in a saucepan and let sit for 5 minutes. Turn on heat then cook until hot.

Vegan Chili with TVP

• 500 grams dried beans of your choice + water
• 28 oz diced tomatoes
• 6 cups water
• 3 Tbsp chili powder
• 1 Tbsp cumin 
• 1 Tbsp dried oregano
• 1 Tbsp paprika
• 2 tsp granulated garlic
• 1 1/2 tsp salt
• 2 vegetable bouillon cubes, crushed
• 2 carrots, chopped
• 1 onion, chopped
• 1/4 c. banana pepper rings
• 1 1/2 c. TVP 

Cook beans in water in an instant pot on high pressure for 30 minutes. Allow pressure to release naturally. Drain, rinse, and return beans to the instant pot. Add all remaining ingredients then replace lid and cook on high pressure for 12 minutes. 

Carrot Dogs

• 8 large carrots, peeled and cut to bun length
• 1/4 cup water
• 1 vegetable bouillon cube
• 1/4 cup soy sauce
• 1/4 cup apple cider vinegar
• 2 Tbsp maple syrup
• 2 tsp liquid smoke
• 1 tsp yellow mustard
• 1 clove garlic, minced

Set a pot of water on the stove to boil. Once boiling, add peeled carrots and cook for 12-15 minutes until fork tender (be careful not to overcook). 

Meanwhile, in a small bowl or coffee mug, add 1/4 cup water and vegetable bouillon cube. Microwave for 1 minute (long enough to completely dissolve the bouillon cube). Stir in remaining ingredients and set aside. 

Once carrots are done boiling, immediately rinse them under cold water to stop them from cooking. Transfer carrots to a zip-lock bag then pour in marinade. Close the bag, squeezing out as much air as possible, and transfer to the fridge, with the bag laying flat. Marinade for a minimum of 6 hours and as many as 24 hours.

To heat, cook carrot dogs on a grill or pan until heated through. Serve on a hotdog bun with your favorite toppings. 

Chickquin Patties

Makes 12 chickquin patties!

• 270 grams chickpeas + water
• 90 grams quinoa + 1 cup water
• 120 grams corn flakes, pulsed in food processor
• 2 carrots, pulsed in food processor
• 1/2 onion, pulsed in food processor
• 1/3 cup nutritional yeast
• 2 tsp salt
• 2 tsp paprika
• 2 tsp garlic
• 1 tsp turmeric
• 1 tsp dried dill
• 1/2 tsp rosemary
• 1/2 tsp thyme
• 1/2 tsp sage
• 120 grams vital wheat gluten

Using the pot-in-pot method with an Instant Pot, set a glass bowl or jar that has about a 4 cup capacity inside the stainless steel pot. Inside the glass bowl/jar, add 90 grams quinoa and 1 cup of water. Around the glass bowl/jar (in the stainless steel pot itself), add chickpeas and a few cups of water. Put the lid on the Instant Pot and pressure cook on high for 40 minutes.   

Meanwhile, using the food processor, pulse corn flakes then transfer to a small bowl and set aside. Next pulse carrots and onion and transfer to a large mixing bowl. Add in nutritional yeast and all spices (everything but the vital wheat gluten). 

Once the Instant Pot is finished, add cooked quinoa to the large bowl. Strain garbanzo beans then transfer to the food processor and blend until smooth. Transfer mashed beans to the large bowl. Add in vital wheat gluten then stir until it comes together. Knead mixture with your hands for 3-5 minutes.

Form chickquin patties by placing a 4" round cookie cutter on a baking sheet lined with parchment paper. Sprinkle one tablespoon of ground corn flakes (from the small bowl) into the cookie cutter then pack chickquin mixture into the cookie cutter on top of the corn flakes. Finish each patty by sprinking additional ground corn flakes on top then press the corn flakes into the patty. Bake at 350 for 40 minutes, flipping half way through. 

FREEZING: Allow patties to cool to room temperature before freezing (I like to wrap each patty individually in freezer paper then place all the wrapped patties into a gallon sized zip top bag). To cook from frozen, microwave for 4-5 minutes, flipping half way through. 

Portobello Mushroom Burgers with Garlic Sriracha Aioli

Balsamic Marinated Portobello Mushroom Burgers

• 4 portobello mushroom caps
• 1/4 cup balsamic vinegar
• 2 Tbsp olive oil
• 2-3 cloves garlic, minced
• 1 tsp dried basil
• 1 tsp dried oregano
• salt & pepper
• toppings: lettuce, tomato, red onion, provolone cheese, garlic sriracha aioli (recipe below)

Prepare mushrooms by twisting off stems and scraping off the gills using a spoon. 

In a bowl, whisk together vinegar, oil, garlic, and spices.

Place mushrooms, smooth side down, into a 9x13" pan. Pour marinade over the mushrooms and allow to sit for 15 minutes, flipping every few minutes.

Over medium heat, preheat a grill pan (or cook outside on a grill). Grill mushrooms for 5-8 minutes per side (or until tender). Serve on a buttered and toasted bun with toppings of your choice!

Garlic Sriracha Aioli. Makes enough for four burgers

• 120 grams (1/2 cup) miracle whip 
• 1 tsp granulated garlic
• 2 tsp lime juice
• 1 Tbsp sriracha

Whisk together ingredients then serve.

Sesame Tofu with Broccoli

• 1 block extra firm tofu
• 1/2 cup soy sauce
• 1/4 cup rice vinegar
• 1/4 cup water
• 2 Tbsp toasted sesame oil
• 2 Tbsp corn starch
• 1/4 cup sesame seeds
• 4 cloves garlic
• 55 grams brown sugar
• 2-3 tsp grated ginger root
• 16 oz frozen broccoli florets
• 1 onion, thinly sliced

Drain and press tofu by placing it on plate lined with a clean cloth then setting a heavy dinner plate on top of the tofu. Allow to rest for 30-90 minutes.

Cut tofu into bite sized cubes then place onto a baking sheet lined with a silicone baking mat. Bake at 400 degrees for 25 minutes.

Meanwhile in a small mixing bowl, combine soy sauce, brown sugar, rice vinegar, water, sesame oil, and corn starch. Whisk until there are no traces of corn starch. Add sesame seeds, garlic, and ginger then whisk again. Set aside.

In a large pan, saute broccoli and onion over medium heat until broccoli is tender and onion begins to brown. Add water to prevent sticking if needed. Once done, add in sauce and baked tofu. Cook for an additional 5 minutes, stirring frequently, until sauce becomes thick.

Scrambled Curry Fried Rice

Veggies

• 2 carrots, finely chopped
• 1 red bell pepper, finely chopped
• 1/2 yellow onion, finely chopped
• 1 cup frozen peas
• 1 tsp olive oil

Scrambled Tofu/Eggs

• 16 oz extra-firm tofu OR 6 eggs
• 1 TBSP soy sauce
• 2 tsp curry powder
• 2 cloves garlic, minced
• 1/4 cup nutritional yeast
• 2 tsp olive oil

Fried Rice

• 4 cups leftover cooked basmati rice (do not use freshly cooked rice. 180 grams rice + 2 cups water can be cooked, cooked, and refrigerated at least 6 hours in advance)
• 2 TBSP soy sauce
• 2 tsp olive oil

VEGGIES. In a large pan, cook veggies in oil until onions are translucent and carrot is slightly tender. Transfer cooked veggies to a large bowl so the pan can be reused.

TOFU/EGGS. If using eggs instead of tofu, whisk eggs, soy sauce, curry, garlic, and nutritional yeast together. Heat oil in the pan over medium heat then scramble egg mixture until done.

If using tofu, heat oil in the pan over medium heat, drain and squeeze tofu then crumble tofu into the pan and cook until it begins to brown (about 2-3 minutes). Add soy sauce, curry, and garlic and continue to cook until tofu is well coated and has dried a bit.  Add nutritional yeast, stir to coat, then transfer to the bowl of veggies.

RICE. Heat pan back up over medium heat and add oil. Add rice to the pan and stir until warm (3-5 minutes). Pour in soy sauce, mix well, then add veggie/tofu mixture. Continue cooking while stirring until heated.

Vegan Sloppy Joes

Makes enough for 4-5 sandwiches. Feel free to double the recipe as it freezes well

• 90 grams dry green lentils + 1 cup water
• 1/2 yellow onion
• 4 oz white mushrooms
• 2 carrots (optional)
• 1 bell pepper (optional)
• 180 grams ketchup
• 10 grams yellow mustard
• 12 grams brown sugar
• 1 tsp garlic
• 1 pint chickpeas (cooked from 135g dry), drained and rinsed

In a small pot with lid, combine lentils and water and bring to a boil. Immediately reduce heat to the lowest possible setting. DO NOT LIFT LID UNTIL COMPLETELY DONE. Allow to cook for 15-20 minutes until all water appears to have been absorbed then shut off and remove from heat.

Pulse veggies in a food processor until finely chopped. Transfer to a large pan with a lid and saute over medium heat until onions are translucent. If veggies start to stick, add a little water. Stir in remaining ingredients along with cooked lentils. 

Serve on bread of your choice. 

Vegan Taco Filling

use on tacos or nachos! Freeze leftovers to make an easy dinner for later.

• 180 grams dry quinoa
• 2 cups water
• 1 yellow onion
• 2 bell peppers (or 6-8 mini bell peppers)
• 2-4 cloves garlic
• 1 large carrot
• 4-6 white mushrooms
• optional: 1 jalapeño
• 1 quart black or pinto beans  (cooked from 240g dry)
• 2 Tbsp chili powder
• 1 tsp cumin
• 1 tsp paprika
• 2 Tbsp lime juice
• 2 Tbsp soy sauce

In a small pot with lid, combine quinoa and water and bring to a boil. Immediately reduce heat to the lowest possible setting. DO NOT LIFT LID UNTIL COMPLETELY DONE. Allow to cook for 15-20 minutes until all water appears to have been absorbed then shut off and remove from heat.

Meanwhile, chop all veggies in a food processor then transfer to a large pan. Cook veggies, adding a little water if necessary to prevent sticking. Add beans to the veggies along with all remaining ingredients. Mash slightly with a fork or potato masher, leaving some of the beans whole. 

Stir the cooked quinoa into the bean/veggie mixture. Serve on tortillas or chips along with desired toppings: avocado, salsa, shredded lettuce, queso, etc.

Knoephla Soup

Soup

• 2 Tbsp butter
• 5-6 yukon gold potatos, peeled and cubed
• 1 yellow onion, diced
• 1 1/2 tsp fresh ground pepper
• 5 cups water
• 3 cups milk
• 1/2 cup heavy cream
• 2 Tbsp chicken bouillon

Knoephla

• 185 grams all-purpose flour 
• 3/8 cup milk
• 1 egg
• 2 tsp dried dill
• 2 tsp dried parsley
• 1 tsp fresh ground pepper
• 1/2 tsp salt
• additional 1-2 Tbsp flour to prevent sticking

In a large pot, melt butter over medium heat. Add potatoes and onion and saute until onions start to caramelize. Add some of the water to prevent sticking. Add remaining ingredients and allow to simmer until potatoes are tender (about 20 minutes). 

Meanwhile, combine knoephla ingredients in a seperate bowl. Dough should be stiff and not sticky (add more flour or more milk if needed). Roll dough into ropes about 1/2 inch thick then cut ropes into small pieces. Transfer pieces of dough back to the bowl along with the additional 1-2 Tbsp flour and toss, making sure that each piece is coated and seperate from the others.

Carefully drop dough balls into the soup then cover. Let soup cook for an additional 15 minutes.

Vegan Mac & Cheese

• 16 oz macaroni noodles (or noodle shape of your choice)

"Cheese" Sauce

• 2 cups yellow potatoes (weighing a total of 325 grams before peeling), peeled and diced
• 1/2 cup carrots (40-50 grams), peeled and sliced
• 2/3 cup yellow onion (100 grams), chopped
• 1 cup (128 grams) raw cashews
• 1 1/2 cup vegetable cooking water
• 1/2 cup almond milk
• 1/4 cup nutritional yeast
• 2 Tbsp lemon juice
• 2 tsp salt
• 1/2 tsp garlic powder
• sprinkling of paprika (topping)

Boil vegetables and cashews in some water until tender (or cook in an Instant Pot for 6 minutes).

While veggies are cooking, boil noodles until al dente (6-8 minutes). Drain, rinse, then return to the pot.

Once veggies are done, strain while reserving 1 1/2 cups of the water. Transfer veggies/cashews to a blender and add all remaining sauce ingredients including reserved vegetable cooking water. Blend until smooth.

Pour sauce over cooked noodles, stir, and serve with a pinch of paprika sprinkled on top. You can also place the mac & cheese into an oven-safe dish, sprinkle with breadcrumbs, and bake at 350 degrees for 15 minutes.

Variation: Add steamed broccoli to make Mac & Trees! If using the instant pot, simply do the pot-in-pot method float a stainless steel or glass bowl of fresh or frozen broccoli florets on top of the veggies and cashews in the instant pot, seal the lid, then pressure cook as normal.