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.
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.
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.
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.
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.
High-Fiber Vegan, High-Protein Vegan
“Roasted vegetables are an easy side dish as they give you time to prepare the rest of your meal while they roast in the oven. This recipe is tossed with a citrusy dressing and then sprinkled with a fragrant gremolata of parsley, scallions, sun-dried tomatoes, and toasted almonds. There’s so much flavor in this dish that it works best with something simple like grilled fish or chicken.”
Ingredients
- Roasted Vegetables
- 1 medium butternut squash, peeled, seeded, and cut into ½-inch pieces
- 2 tablespoons olive oil, divided
- ½ teaspoon salt, divided
- ½ medium head cauliflower, trimmed and cut into ½-inch slices (1¾ cups)
- ½ medium bunch broccoli, trimmed and cut into ½-inch slices (1½ cups)
- 1 cup red bell pepper, seeded and cut into bite-size strips (1 large)
- 2 tablespoons lemon juice
- 2 tablespoons frozen orange juice concentrate, thawed
- 1 large clove garlic, minced
- ½ teaspoon ground pepper
- ½ teaspoon finely shredded orange peel
- Gremolata
- 2 tablespoons chopped fresh parsley
- 2 tablespoons thinly sliced scallions
- 2 tablespoons chopped sun-dried tomatoes (not oil-packed)
- 2 tablespoons sliced almonds, toasted
Directions
- 1Preheat oven to 375°F.
- 2To prepare vegetables, place squash in a large shallow baking pan. Drizzle with 1 tablespoon oil and sprinkle with ¼ teaspoon salt. Bake, uncovered, for 20 minutes. Add cauliflower, broccoli, and bell pepper; toss to coat. Bake, uncovered, 20 to 25 minutes more or until the vegetables are tender.
- 3Meanwhile, whisk together the remaining 1 tablespoon oil, the lemon juice, orange juice concentrate, garlic, ground pepper, orange peel, and the remaining ¼ teaspoon salt in a small bowl; set aside.
- 4For gremolata, stir together parsley, scallions, sun-dried tomatoes, and almonds in another bowl.
- 5Add the lemon juice mixture to the roasted vegetables; toss to coat. Transfer to a serving dish; sprinkle with the gremolata.
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