Green Lentil Curry Masabacha

Green Lentil Curry Masabacha

High-Fiber Vegan

“Masabacha is a thick stew that in this case serves as the backbone to a hearty and healthy breakfast bowl. But the real star here is the silky whipped tahini sauce, made by simply pureeing tahini and water with garlic and lemon juice until the mixture is transformed into a light, spreadable sauce. Serve with warm pita and some vegetables for dipping.”

Ingredients

  • 3 tablespoons extra-virgin olive oil
  • 1 small onion, finely diced
  • 1½ teaspoons minced garlic
  • ⅔ cup green lentils, rinsed
  • ⅔ cup red lentils, rinsed
  • 2 cups low-sodium no-chicken or chicken broth
  • 1-2 cups water, divided
  • 1½ teaspoons curry powder
  • 1 medium carrot, coarsely grated
  • ¼ teaspoon kosher salt
  • ¼ teaspoon ground pepper
  • 1 cup thinly sliced arugula
  • 2 tablespoons finely chopped red onion
  • 1 jalapeño pepper, sliced
  • Tahini Sauce
  • ⅔ cup tahini
  • 1½ teaspoons minced garlic
  • ½ cup ice water
  • ¼ cup lemon juice
  • ¼ teaspoon kosher salt

Directions

  • 1Heat oil in a medium saucepan over medium heat. Add onion and cook, stirring, until tender and translucent, 5 to 8 minutes. Add garlic and cook, stirring, for 1 minute. Add green and red lentils, broth, 1 cup water and curry powder. Bring to a boil over high heat. Reduce heat to maintain a simmer and cook for 15 minutes.
  • 2Stir in carrot and cook, stirring occasionally and adding water, if needed, 2 tablespoons at a time, until the green lentils are tender and the red lentils have broken down, 20 to 25 minutes more. Remove from heat and stir in salt and pepper. Cover.
  • 3Meanwhile, to prepare tahini sauce: Combine tahini and garlic in a mini food processor. With the motor running, add ice water in a slow stream. Process until the tahini is light and fluffy, about 1 minute. Add lemon juice and salt; process until smooth, about 30 seconds.
  • 4Divide the lentil mixture among 4 plates and dollop 2 tablespoons tahini sauce on each plate. Top the lentils with arugula, red onion and jalapeño. Serve with the extra tahini sauce, if desired.
Slow-Cooker Vegan Chili

Slow-Cooker Vegan Chili

High-Fiber Vegan, High-Protein Vegan

“Grab your crock pot for this hearty and easy vegan chili, which is chock-full of great-tasting and good-for-you ingredients, including pinto and black beans, red pepper, tomatoes and butternut squash. Once a little chopping is done, all you have to do is dump the ingredients in the slow cooker, making this colorful veggie chili the perfect weeknight dinner. A garnish of fresh avocado and chopped cilantro is a nice touch.”

Ingredients

  • 4 cups ½-inch-diced butternut squash (about 1 small)
  • 1 large onion, chopped
  • 1 medium red bell pepper, diced
  • 4 cloves garlic, minced
  • 2 cups low-sodium no-chicken broth
  • 1 (15 ounce) can no-salt-added black beans, rinsed
  • 1 (15 ounce) can no-salt-added pinto beans, rinsed
  • 1 (15 ounce) can no-salt-added petite-diced tomatoes
  • 2 tablespoons chili powder
  • 2 tablespoons ground cumin
  • 2 teaspoons smoked paprika
  • ¾ teaspoon salt
  • 2 medium avocados, sliced
  • Chopped fresh cilantro for garnish

Directions

  • 1Combine squash, onion, bell pepper, garlic, broth, black beans, pinto beans, tomatoes, chili powder, cumin, paprika and salt in a 6-quart slow cooker. Cook for 4 hours on High or 8 hours on Low. Mash some of the squash to thicken the broth. Serve topped with avocado and garnish with cilantro, if desired.
Vegan Meatballs

Vegan Meatballs

High-Fiber Vegan, High-Protein Vegan

“For these hearty and healthy vegan meatballs, we’ve swapped out the traditional ground beef and pork for protein-packed chickpeas and quinoa—without skimping on any of those Italian flavors that you look for in a classic meatball. Mushrooms up the umami factor, and a simple tomato sauce completes the picture. Serve over your favorite pasta.”

Ingredients

  • 2½ cups small cauliflower florets
  • 8 ounces white mushrooms, halved
  • ½ small onion, coarsely chopped
  • 2 large cloves garlic, divided
  • 4 tablespoons extra-virgin olive oil, divided
  • 1½ teaspoons Italian seasoning, divided
  • ½ teaspoon salt, divided
  • ¼ teaspoon ground pepper
  • 1 tablespoon tomato paste
  • 1 cup canned chickpeas
  • 2 cups cooked quinoa
  • 1 tablespoon reduced-sodium tamari or soy sauce
  • 1 (28 ounce) can no-salt-added crushed tomatoes
  • ½ teaspoon crushed red pepper
  • 2 tablespoons chopped fresh basil

Directions

  • 1Preheat oven to 400°F. Coat a large rimmed baking sheet with cooking spray.
  • 2Pulse cauliflower, mushrooms, onion and 1 garlic clove in a food processor until finely chopped, about 15 pulses. Heat 2 tablespoons oil in a large skillet over medium-high heat. Add the cauliflower mixture, ¾ teaspoon Italian seasoning and ¼ teaspoon each salt and pepper; cook, stirring, until softened, about 5 minutes. Add tomato paste and cook, stirring, for 1 minute more. Transfer to a large bowl and let cool, stirring a few times, for 5 minutes.
  • 3Add chickpeas to the food processor; puree until smooth. Add the chickpea mixture to the large bowl along with quinoa and tamari (or soy sauce); stir to combine. Form the mixture into 24 balls (about 2½ tablespoons each) and place on the prepared baking sheet.
  • 4Bake the meatballs until heated through and firm, 20 to 25 minutes. Let cool on the baking sheet for 3 minutes.
  • 5Meanwhile, finely chop the remaining garlic clove. Heat the remaining 2 tablespoons oil in a large skillet over medium heat. Add the garlic, tomatoes, crushed red pepper and the remaining ¾ teaspoon Italian seasoning and ¼ teaspoon salt. Bring to a simmer. Cook until the flavors have melded, about 5 minutes. Serve the meatballs with the sauce, sprinkled with basil.
Beefless Vegan Tacos

Beefless Vegan Tacos

High-Fiber Vegan, High-Protein Vegan

“Take taco night in a new direction with these healthy vegan tacos. We’ve swapped crumbled tofu for the ground beef, without sacrificing any of the savory seasonings you expect in a taco. You can also use the filling in burritos, bowls, taco salads and to top nachos.”

Ingredients

  • 1 (16 ounce) package extra-firm tofu, drained, crumbled and patted dry
  • 2 tablespoons reduced-sodium tamari or soy sauce
  • 1 teaspoon chili powder
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • 1 tablespoon extra-virgin olive oil
  • 1 ripe avocado
  • 1 tablespoon vegan mayonnaise
  • 1 teaspoon lime juice
  • Pinch of salt
  • ½ cup fresh salsa or pico de gallo
  • 2 cups shredded iceberg lettuce
  • 8 corn or flour tortillas, warmed
  • Pickled radishes for garnish

Directions

  • 1Combine tofu, tamari (or soy sauce), chili powder, garlic powder and onion powder in a medium bowl. Heat oil in a large nonstick skillet over medium-high heat. Add the tofu mixture and cook, stirring occasionally, until nicely browned, 8 to 10 minutes.
  • 2Meanwhile, mash avocado, mayonnaise, lime juice and salt in a small bowl until smooth.
  • 3Serve the taco “meat” with the avocado crema, salsa (or pico de gallo) and lettuce in tortillas. Serve topped with pickled radishes, if desired.
Spicy Tomato Dip

Spicy Tomato Dip

High-Fiber Vegan, High-Protein Vegan

“Serve this slow-cooker tomato dip warm with assorted vegetable dippers or toasted baguette slices.”

Ingredients

  • 1 (15 ounce) can no-salt-added tomato sauce
  • 1 (14.5 ounce) can no-salt-added diced tomatoes, drained
  • 1 medium onion, finely chopped ( ½ cup)
  • ½ (6 ounce) can no-salt-added tomato paste ( ⅓ cup)
  • 1½ teaspoons dried oregano, crushed
  • 1½ teaspoons dried basil, crushed
  • 2 cloves garlic, minced
  • 1 teaspoon granulated sugar (see Tip)
  • ⅛ teaspoon cayenne pepper
  • 3 tablespoons chopped, pitted ripe olives
  • 5 cups assorted vegetable dippers (such as baby carrots or red pepper slices) or 30 toasted multi-grain baguette slices

Directions

  • 1Stir together tomato sauce, drained tomatoes, onion, tomato paste, oregano, basil, garlic, sugar, and cayenne pepper in a 1½- or 2-quart slow cooker.
  • 2Cover and cook on Low for 5 to 6 hours.
  • 3Stir in olives. Serve warm with vegetable dippers or baguette slices.
Vegan Mac & Cheese

Vegan Mac & Cheese

High-Fiber Vegan, High-Protein Vegan

“Mac and cheese no longer has to be off the menu if you don’t do dairy. A blend of hearty cauliflower, butternut squash, cashews and nutritional yeast gives this vegan macaroni and cheese the gooey, cheesy texture and flavor of traditional mac, without a bit of dairy!”

Ingredients

  • ½ cup fresh whole-wheat breadcrumbs, toasted
  • 1 tablespoon chopped fresh parsley
  • 1 tablespoon extra-virgin olive oil
  • 1½ cups cauliflower florets
  • 1½ cups cubed butternut squash ( ½-inch)
  • 1 cup raw cashews
  • 8 ounces whole-wheat elbow pasta
  • 1 cup no-chicken broth
  • 2 tablespoons nutritional yeast
  • 1 tablespoon Dijon mustard
  • 1 tablespoon cider vinegar
  • 1½ teaspoons garlic powder
  • 1½ teaspoons onion powder
  • ¾ teaspoon salt

Directions

  • 1Preheat oven to 350°F. Put a large pot of water on to boil.
  • 2Combine breadcrumbs, parsley and oil in a small bowl. Set aside.
  • 3Add cauliflower, squash and cashews to the boiling water; cook, stirring occasionally, until the cauliflower is very tender, about 15 minutes. Using a slotted spoon, transfer the cauliflower, squash and cashews to a blender.
  • 4Add pasta to the boiling water and cook according to package directions, stirring occasionally. Drain and return to the pot.
  • 5Add broth, nutritional yeast, mustard, vinegar, garlic powder, onion powder and salt to the blender; puree until smooth. Add the sauce to the pasta and stir until well coated. Transfer to an 8-inch baking dish and top with the reserved breadcrumb mixture.
  • 6Bake until heated through, 20 to 25 minutes.