Tahini Roasted Broccoli – Whole-Foods Plant-Based

Vegan Roasted Broccoli – Whole-Foods Plant-Based – Crunchy Side Dish Delight with Tahini, Garlic, and Lemon

Toss broccoli in a vegan and gluten-free mixture of tahini, lemon juice, minced garlic, soy sauce, and pepper, then bake for 10 minutes.  
It’s crispy and creamy at the same time.  

Tired of steamed and boiled broccoli?  Try crisping your broccoli in the oven.  It’s a very fast and simple way to make broccoli interesting as a side dish.  Whole-foods plant-based vegetables done right.

A lemon garlic infused side dish, broccoli with a citrus twist.

Add some hot sauce for fun!

SERVE WITH: Lazy Vegan Frittata – minus the spinach and peas.

Roasted Tahini Broccoli Whole Foods Plant Based
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Tahini Roasted Broccoli

Course: Side Dish
Cuisine: Mediterranean
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 7
Calories: 102 kcal
Author: Jeanette Whitten
Broccoli roasted with tahini, garlic, and lemon becomes crispy and creamy.

I loved how quick and easy this was to make, and also how delicious it was. 

I recommend this recipe for someone searching for a more interesting take on roasted broccoli.

Try serving with my Lazy Vegan Frittata - minus the spinach and peas. 

Ingredients

  • 2 tablespoons tahini well stirred
  • 2 tablespoons almond butter or peanut butter
  • 6 tablespoons lemon juice fresh, plus more to serve
  • 3 garlic cloves large, minced
  • 1 teaspoon soy sauce
  • Several grinds black pepper
  • 10 cups broccoli cut into bite sized florets

Instructions

  1. Preheat oven to 450° F. 

  2. Place all of the ingredients except for the broccoli in a large bowl and whisk to combine. 

    Roasted Tahini Broccoli coating recipe vegan
  3. Add broccoli and toss well to thoroughly coat. 

  4. Scatter on a sheet pan and bake for 10 minutes. 

    Serve hot for best flavor, squeezing a little extra lemon juice on top.

    Goes great with Lazy Vegan Frittata.

Recipe Notes

In case you don't have tahini in the refrigerator, I think that miso and Sriracha, or peanut butter would be good, too.

Nutrition Facts
Tahini Roasted Broccoli
Amount Per Serving (1 / 7th of recipe)
Calories 102 Calories from Fat 45
% Daily Value*
Total Fat 5g 8%
Sodium 92mg 4%
Potassium 483mg 14%
Total Carbohydrates 11g 4%
Dietary Fiber 4g 16%
Sugars 2g
Protein 5g 10%
Vitamin A 16.2%
Vitamin C 147.3%
Calcium 8.5%
Iron 7.2%
* Percent Daily Values are based on a 2000 calorie diet.
 
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Garam Masala Baked Acorn Squash – Stuffed With Cranberry Rice

Vegan Stuffed Acorn Squash With Cranberry Rice & Garam Masala

Oh acorn squash – how I thought you were disgusting when I was a child, and, now I know what it takes to make you delicious!

Many adults aren’t squash fans, probably because their family didn’t serve it very well.  This recipe can change all that.

Healthy Vegan Baked Acorn Squash – No-Oil, Whole-Foods Plant-Based

Most people don’t know how to stuff vegetables, do they?   The ones I know anyways, are wowed when presented with a flavourful rice filled acorn squash.

No need to be impressed folks, because this stuffed acorn squash recipe is a dead easy meal to make.

Downright relaxing for the cook actually.

Jump to Recipe

Roasted With Wild Rice, Dried Cranberries, Garam Masala, Spinach and Black Beans

This whole-foods plant-based (wpb) oil-free roasted and stuffed acorn squash is extra deliciously complex, because the whole grain wild rice (any nice healthy whole grain rice should do) has extra scrumptious dried cranberry bits in it, plus the east Indian dessert pepper spice Garam Masala.

Nutrition Facts
Garam Masala Baked Acorn Squash - Stuffed With Cranberry Rice
Amount Per Serving (1 / 4th of recipe)
Calories 568 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Sodium 727mg 30%
Potassium 1617mg 46%
Total Carbohydrates 125g 42%
Dietary Fiber 18g 72%
Sugars 21g
Protein 20g 40%
Vitamin A 86.5%
Vitamin C 44.8%
Calcium 17%
Iron 34.1%
* Percent Daily Values are based on a 2000 calorie diet.

You can buy Garam Masala in the ethnic section of your grocery store.  I have a large bag of it, it goes nicely with fruit as well, like apple slices before bed, or on oatmeal.

Garam masala, cranberries, and acorn squash are a great combo.  Very romantic.

Plus, I’ve stirred some spinach ribbons, and optionally black beans, through this sticky sweet, spicy, rice, making things very much more interesting.

Can You Eat the Skin of Acorn Squash?

I looked it up and people said that the skin of acorn squash is edible if cooked long enough, so I announced this to my family, when serving them, they promptly all said “no thanks”.

Then I proceeded to try some of the skin on my squash, spit it out, and declared it was much too tough.

“Told you so” my husband said.

I would not encourage others to enjoy eating the skin.

Do enjoy the rest though. 🙂

FODMAP rating – without the black beans this recipe is Low FODMAP.  With the black beans, be sure to used canned, eat 1/4 cup or less of the canned beans and it is moderate FODMAP.

vegan garam masala cranberry rice stuffed acorn squash
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Garam Masala Baked Acorn Squash - Stuffed With Cranberry Rice

Course: Main Course, Side Dish
Cuisine: Indian, Western
Prep Time: 10 minutes
Cook Time: 45 minutes
Total Time: 45 minutes
Servings: 4 people
Calories: 568 kcal
Author: Jeanette Whitten

Stuffed acorn squash presents well at any family gathering or dinner party, such as Thanksgiving, Christmas and Easter.  The warm, peppery and sweet seasonings pair perfectly with fall and winter weather.

I can't over-emphasize how easy this dish is to make, but makes you look like a fairly accomplished cook.  As long as you have time to cook rice, it will come together 5 minutes after the rice is done.

This vegan no-fat version has dried cranberries, rice, spinach and optionally black beans, so it can easily serve as your entire meal.  

Ingredients

  • 2 cups wild rice or other healthy whole grains, like short grain brown rice, brown basmati rice, or quinoa
  • 4 cups water or as per rice package instructions
  • 1/2 tsp salt
  • 3 tsp garam masala
  • 1 cup dried cranberries I use Craisins (sweetened)
  • 2 acorn squash small, or 1 large, washed and halved
  • 5 cups spinach finely chopped
  • 398 ml black beans, can small can, optional - if you are serving as a meal rather than a side dish

Instructions

  1. Preheat oven to 400F

  2. Add rice, water, salt, garam masala and cranberries to a pot on high heat.  Bring to a boil, immediately reduce to low simmer, and cook for 45 minutes, or as per rice package instructions.  Check and stir often, to prevent the cranberries from burning.   If the rice is not soft once the water is gone, add more water and cook longer.  The dried cranberries can absorb liquid the rice needs.

  3. Break stem off acorn squashes (if there is one).  Cut in halves.  Scoop out the seeds and strings.  Sprinkle with pepper and salt, place cut side down on a baking sheet and bake for 30 - 45 minutes (timing will depend on the size of the squash).    

  4. Once the rice is done, turn off the heat.  Stir chopped spinach into the rice so it 'melts'.

  5. If using, drain and rinse black beans, add to rice mixture.  Let sit for a few minutes to warm the beans.

  6. Once done, remove acorn squash from the oven.  The squash should be soft all the way through.

  7. Spoon spinach, black bean, cranberry, rice mixture into squash, you should be able to pile it quite high, serve warm.

Recipe Notes

Omit the black beans to make this recipe a side dish. 

Goes well with lentil loaf at holidays.

Cut large squash into quarters before serving.

 

Nutrition Facts
Garam Masala Baked Acorn Squash - Stuffed With Cranberry Rice
Amount Per Serving (1 / 4th of recipe)
Calories 568 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Sodium 727mg 30%
Potassium 1617mg 46%
Total Carbohydrates 125g 42%
Dietary Fiber 18g 72%
Sugars 21g
Protein 20g 40%
Vitamin A 86.5%
Vitamin C 44.8%
Calcium 17%
Iron 34.1%
* Percent Daily Values are based on a 2000 calorie diet.

 

 

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Italian Cornmeal Zucchini Polenta – 20 minutes

Easy Vegan Zuchinni Cornmeal Italian Polenta

Turn a Bag of Cornmeal into Italian Creamy Zucchini Polenta, FAST – with Savoury Seasonings

Nutrition Facts
Vegan Italian Cornmeal Zucchini Polenta - 15 minutes - Fat-free
Amount Per Serving (1 / 6th of recipe)
Calories 232 Calories from Fat 27
% Daily Value*
Total Fat 3g 5%
Sodium 600mg 25%
Potassium 546mg 16%
Total Carbohydrates 43g 14%
Dietary Fiber 6g 24%
Sugars 4g
Protein 7g 14%
Vitamin A 5.4%
Vitamin C 29.1%
Calcium 3.4%
Iron 12.6%
* Percent Daily Values are based on a 2000 calorie diet.

I’d never made polenta from scratch before.  Have you?

I didn’t know you could make a vegan, fat-free, polenta (think corn porridge!) using cornmeal, for dinner, and that it would only take 15 – 20 minutes.

It’s really easy and very yummy when you add some seasonings and zucchini to it.  The zucchini keeps it moist and stops it from hardening as much, as it cools.

Jump to Recipe

Cornmeal polenta is faster than pasta, easier than potatoes, speedier than quinoa, quicker than rice, and seriously lip smacking good.raw cornmeal for vegan polenta

If you do know how to make polenta, then you probably agree, making creamy vegan cornmeal polenta is really easy, and naturally tastes great as a no-oil gluten-free whole-grain plant-based quick easy vegan side-dish.

Simple Creamy Vegan Polenta

Boil water, add seasonings and extras (if any), add cornmeal, wait a few minutes, done!

My kids probably would have preferred if I left out the seasonings and extras.

But… I still had 4 zucchini squash from my neighbours and aunt taking up most of my counter ledge.

Must. Use. More. Zucchini. Autumn harvest and all.

So I created this shredded zucchini polenta recipe that turned out wonderfully.

Simple Creamy Vegan Polenta with Zucchini and Italian Seasonings

Boil water, food process a generous sized zucchini (mine made 4 cups), add salt, Italian seasonings like oregano, and rosemary, with generous pepper, add zucchini to the water, stir in cornmeal, wait 5 minutes, voila!

Savoury, vegan, fat-free, gluten-free, low FODMAP (for us folks with IBS), Italian style polenta.

Feeding Vegan Children – Skip the Green Bits

My kids were disappointed that the polenta had the seasonings, and the green bits of zucchini skin.

If you are feeding vegan children who are picky about mixed in green things, like mine, I would suggest you peel the zucchini and make the polenta with just salt, pull the kids portions out, then quickly add remaining seasonings for the non picky eaters.  Serve broccoli or something else green on the side, full transparency kids.

Fast

I say quickly, because cornmeal thickens up real fast in boiling water, I was very surprised, and pleased by this.  It is why I suggest adding the spices before the cornmeal in the recipe below, otherwise it is tricky to stir them into the thickness.

I ended up with lumps, and discovered they are very tasty, so don’t worry about those.  What a great easy carb for a supper on a busy night.  Polenta weekly from now on?!

Mmmmm Kind of Texture

The polenta is such a comforting texture when it is warm, like thick porridge, but more smooth, sophisticated, and appropriate for dinner.

Is this what grits are?  I really don’t know.

As soon as I find out, I will share my knowledge with you, it’s my mission.

To make vegan families the norm.

FODMAP rating – low FODMAP.  For people with IBS, no onions in this dish, and cornmeal is low fodmap, yay!

Vegan Dinner Idea Italian Cornmeal Zucchini Polenta
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Vegan Italian Cornmeal Zucchini Polenta - 15 minutes - Fat-free

Course: Side Dish
Cuisine: Italian
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 15 minutes
Servings: 6 servings
Calories: 232 kcal
Author: Jeanette Whitten

Take water, a bag of cornmeal, a zucchini, oregano, rosemary, salt and pepper and turn it into a filling, lip smacking, yummy, warm, vegan comfort food, that comes together so fast and tastes wonderful.

Whole-grains, gluten-free, plant-based, no-oil.  Tastes a bit like thanksgiving.

Use a food processor to prepare the zucchini, peel it first if serving picky children, throw it in some boiling water with the seasonings, add cornmeal, stir and wait 5 minutes for the cornmeal to cook.  

Very simple.  Very cozy.  Very smooth and full of taste.

Great recipe to try on a night you are running late and looking for a fast, easy, simple, vegan carb/starch side-dish for your supper.

Ingredients

  • 3 cups water
  • 6.5 cups zucchini approximate, shredded in food processor, or grated. One large zucchini.
  • 1.5 tsp salt
  • 0.5 tsp black pepper or to taste
  • 1 tbsp nutritional yeast optional, truly, you won't miss it
  • 1 tsp oregano dried, or 1 tbsp fresh
  • 1 tsp rosemary or thyme, dried, or 1 tbsp fresh
  • 2 cups cornmeal cornmeal

Instructions

  1. Grate or food process zucchini. Peel first if serving to picky children, or picky adults.  Add zucchini and water to a large saucepan, stir to combine and bring to a boil.

  2. Add salt, pepper, oregano, rosemary, and nutritional yeast, if using.

  3. With water / zucchini and spices bubbling, add cornmeal in a thin stream, stirring with a wooden spoon to incorporate.  

    raw cornmeal for vegan polenta
  4. Turn heat to low.  Keep stirring over low heat for at least 5 minutes as the cornmeal cooks and loses it's raw taste. It thickens into polenta very quickly, which is why it is important to have the seasonings in the liquid before the cornmeal. Otherwise it is tricky to stir it all together.

  5. Taste test (blow on it, don't burn your tongue!) and adjust seasonings to your preference.

  6. After the cornmeal has been cooking, it should get thick, turn off heat, let it sit 5 more minutes, then it should be ready to serve.  The longer the polenta sits, the thicker it will get and the herbs will mellow out.  Oregano can be quite strong, I find it tastes better the longer it sits, and is really nice as leftovers.

    Creamy fat-free vegan zucchini cornmeal polenta
  7. Snip green onions or chives overtop when serving, some people like this with freshly squeezed lemon as well, or cranberry sauce.

    vegan no-oil cornmeal polenta with zucchini

Recipe Notes

Stir in black beans before serving if you are looking to add a vegan protein.

Serving ideas, with:

carrots sautéed in water, add spinach and fresh dill when carrots are almost done.

kidney beans or chickpeas and canned mushrooms microwaved in a steamer dish, seasoned with cumin or chili powder and freshly squeezed lemon.  

a nice dark leafy greens salad.

cranberry sauce.

Nutrition Facts
Vegan Italian Cornmeal Zucchini Polenta - 15 minutes - Fat-free
Amount Per Serving (1 / 6th of recipe)
Calories 232 Calories from Fat 27
% Daily Value*
Total Fat 3g 5%
Sodium 600mg 25%
Potassium 546mg 16%
Total Carbohydrates 43g 14%
Dietary Fiber 6g 24%
Sugars 4g
Protein 7g 14%
Vitamin A 5.4%
Vitamin C 29.1%
Calcium 3.4%
Iron 12.6%
* Percent Daily Values are based on a 2000 calorie diet.

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Green Bean Casserole

Green Beans and Lentil Casserole with Homemade Toasted Bread Croutons

I asked my mother the other day, what is the best way to cook green beans?  They can be tough and chewy if you try to steam them in the microwave, but can be limp, soggy, and watery if you boil them on the stove.  She agreed.  We weren’t sure.

How about baked green beans in a vegan casserole?  Sounds like a great dinner idea.

Apparently green bean casserole is a thing.  I needed to try it, and after testing it out, green beans in a casserole is my favourite way to cook green and yellow beans.

First you blanch the beans in salted boiling water for 5 minutes, then bake them in the casserole for 20-25 minutes in a rich savoury bubbling lentil gravy sauce.  The result?  Tender, flavourful green beans, really nicely done.  Sprinkle them with toasted croutons and almonds before baking, and you get a combo of crunchy, soft, and creamy textures, plus flavours of a holiday meal like Christmas or Thanksgiving.  Quite a delight.

Because of the homemade toasted bread croutons, and the rich lentil gravy base, this classic Thanksgiving side dish could be a light main course on a regular night, lots of protein here.  But, if you are like us, you probably will crave more carbs, so consider serving it with mashed potatoes and cranberry sauce, or my tomato parsley quinoa salad.

I think you should try making a warm and nicely textured green bean casserole too, the beans will be not too tough, and not too soggy, they will be just right.

Hopefully you choose this whole-foods plant-based green bean casserole recipe to try first. 🙂

FODMAP recipe rating – this is a low FODMAP recipe except for the croutons – use wheat free bread to make low FODMAP croutons.

Nutrition Facts
Fat-free Vegan Lentil Gravy in 10 minutes
Amount Per Serving (1 / 7th of recipe)
Calories 194
% Daily Value*
Sodium 172mg 7%
Potassium 598mg 17%
Total Carbohydrates 34g 11%
Dietary Fiber 12g 48%
Sugars 2g
Protein 14g 28%
Vitamin A 0.3%
Vitamin C 2.9%
Calcium 3.2%
Iron 29.7%
* Percent Daily Values are based on a 2000 calorie diet.
Nutrition Facts
Green Bean Casserole With Croutons
Amount Per Serving (1 / 7th of recipe (no gravy))
Calories 135 Calories from Fat 27
% Daily Value*
Total Fat 3g 5%
Sodium 300mg 13%
Potassium 314mg 9%
Total Carbohydrates 21g 7%
Dietary Fiber 5g 20%
Sugars 5g
Protein 6g 12%
Vitamin A 13.6%
Vitamin C 14.8%
Calcium 8.5%
Iron 11.2%
* Percent Daily Values are based on a 2000 calorie diet.

 

Whole-foods plant-based Green Bean Casserole
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Green Bean Casserole With Croutons

Course: Main Course, Side Dish
Cuisine: Vegan, Western
Prep Time: 25 minutes
Cook Time: 25 minutes
Total Time: 50 minutes
Servings: 7 servings
Calories: 135 kcal
Author: Jeanette Whitten

Turn a classic Thanksgiving side dish, into a wfpb main dish, with lentil gravy, crispy croutons and no heavy cream.  The sauce is my 10 minute gorgeous vegan gravy.

This recipe is easily adjusted to be low FODMAP by using gluten free bread.

Ingredients

  • 24 oz green beans fresh or frozen
  • 4 cups Brown Lentil Gravy prepared, see recipe
  • 8 slices wheat bread or gluten free bread
  • 1 tbsp green onions chopped fresh or chives
  • 1 tsp sage chopped, or dried
  • 1 tsp thyme leaves chopped, or dried
  • 1 tsp rosemary chopped, or dried
  • 3 tbsp almond flour or blended or crushed almonds
  • 1/2 tsp salt
  • 1/8 tsp black pepper freshly ground

Instructions

  1. Heat the oven to 375 degrees F.  Take out a large sized casserole dish, no lid required.

  2. Bring a large pot of water to a boil with a large pinch of salt to season the beans nicely; add the green beans. Cook for about 5 minutes, the beans should still be crisp, they will be cooked more in the oven. 

    Blanched Green Beans
  3. Prepare a batch of my 10 minute lentil Gorgeous Vegan Gravy.

    Low FODMAP Lentil Vegan Gravy
  4. Drain and put the green beans into the baking dish, pour the lentil gravy over top and stir to cover the beans.  

  5. Prepare topping: in a small bowl, combine chives, sage, thyme, rosemary, almond flour, pepper, and salt. 

  6. Prepare croutons: Toast whole grain bread, pile on a cutting board, and cut into medium sized squares, with a long bread knife.   Bread with seeds or crunchy bits in it adds another lovely texture element if you have any.  Use wheat free (low FODMAP) or gluten free bread if desired.

    Homemade Croutons
  7. Top beans with the croutons, and sprinkle the herb mix overtop. 

  8. Bake uncovered, until everything is hot and bubbling, about 20 to 25 minutes.

    Vegan Green Bean Casserole Topping

Recipe Notes

Fresh herbs add amazing flavour, but dried herbs work also!

Adapted from Tyler Florence.

Nutrition Facts
Green Bean Casserole With Croutons
Amount Per Serving (1 / 7th of recipe (no gravy))
Calories 135 Calories from Fat 27
% Daily Value*
Total Fat 3g 5%
Sodium 300mg 13%
Potassium 314mg 9%
Total Carbohydrates 21g 7%
Dietary Fiber 5g 20%
Sugars 5g
Protein 6g 12%
Vitamin A 13.6%
Vitamin C 14.8%
Calcium 8.5%
Iron 11.2%
* Percent Daily Values are based on a 2000 calorie diet.
 
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Gorgeous Vegan Gravy

Fast Vegan Microwave Gravy – Fat-free

Being able to make a quick healthy vegan gravy will expand your plant-based cooking options. Not only is it delicious, but gravy can serve as the protein for your meal.

Look how much iron is in one serving of this gravy, and it contains 28% of your daily protein needs too, with zero fat and cholesterol.

This smooth, brown, thick gravy reminds us of Thanksgiving dinners and stuffing, and good times at family gatherings.   It is the perfect traditional brown gravy colour and has savoury flavour.

Nutrition Facts
Fat-free Vegan Lentil Gravy in 10 minutes
Amount Per Serving (1 / 7th of recipe)
Calories 194
% Daily Value*
Sodium 172mg 7%
Potassium 598mg 17%
Total Carbohydrates 34g 11%
Dietary Fiber 12g 48%
Sugars 2g
Protein 14g 28%
Vitamin A 0.3%
Vitamin C 2.9%
Calcium 3.2%
Iron 29.7%
* Percent Daily Values are based on a 2000 calorie diet.

 

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Low FODMAP Lentil Vegan Gravy
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Fat-free Vegan Lentil Gravy in 10 minutes

Course: gravy, Main Course, Sauce
Cuisine: Western
Prep Time: 4 minutes
Cook Time: 6 minutes
Total Time: 10 minutes
Servings: 7 servings
Calories: 194 kcal
Author: Jeanette Whitten

In under 10 minutes you can make smooth, perfect, plant-based, fat-free gravy, in the microwave.  You will get almost 4 cups, of smooth warm lump-free gravy.

I like to blend most of the lentils into this vegan gravy, and serve the rest of the lentils whole on the plate, or stirred into the gravy so people see they are getting legumes too.  

If you are using this gravy as the protein of your meal, one 540ml can of lentils for every 2 people should ensure there is enough gravy and lentils for everyone. 

This gravy recipe is also the sauce for my Green Bean Casserole, a classic and very tasty Thanksgiving type side dish.

Ingredients

  • 1.5 cups water room temperature
  • 1.5 tbsp cornstarch or flour
  • 1/4 tsp poultry seasoning Adjust the seasonings to your taste. This amount makes for a mild flavour.
  • 1/2 tsp salt Adjust to taste
  • 1/4 tsp onion powder optional, omit to make low FODMAP for IBS diets
  • 1 tsp nutritional yeast optional
  • 1/4 tsp pepper
  • 38 fl oz canned lentils 2 medium cans, drained and rinsed

Instructions

  1. Add water to a 5 cup or larger microwave safe bowl that is large enough to handle a hand blender.  I use a glass Pampered Chef 4 cup batter bowl because it has a rim to prevent boil-overs, a lid for storing, and a spout. 

  2. Whisk in the cornstarch, poultry seasoning, salt, optional onion powder, optional nutritional yeast, and pepper so there are no lumps in the water.

  3. Microwave for 2 minutes, whisk to combine well, microwave for 2 more minutes, whisk.  Your gravy should be fairly thick at this point.  Microwave longer if it isn't yet in one minute increments.  Microwave power varies.

  4. Stir in 1 1/2 cans (770ml) of the drained lentils, reserve 1/2 can of lentils.  Blend with a hand blender until smooth. Taste and adjust seasonings to your preference.

    Lentil Vegan Gravy
  5. If you have a large enough bowl, stir half of the set-aside lentils right into the gravy.  I like to reserve some plain lentils for anyone (small daughter!) who declines gravy, so they can still have lentils.

  6. Microwave 1 minute, stir and test the temperature. 

    Vegan Brown Gravy in Microwave
  7. Add gravy to a gravy boat, and serve hot.  Spoon reserved lentils on or beside the mashed potatoes, people can pour gravy over top.

Recipe Notes

Customize your gravy by trying other dried powdered herb combinations.  All of these can produce delicious results:

sage, rosemary, parsley, celery powder, seasoned salt, marjoram, thyme.

Spoon the lentils onto or near your mashed potatoes, and pour hot gravy overtop. goes great with steamed vegetables - like broccoli and carrots, brussels sprouts, with a cob of corn as well as something green. It's been a real hit.

Stir leftover lentils into the gravy for the next day.

Nutrition Facts
Fat-free Vegan Lentil Gravy in 10 minutes
Amount Per Serving (1 / 7th of recipe)
Calories 194
% Daily Value*
Sodium 172mg 7%
Potassium 598mg 17%
Total Carbohydrates 34g 11%
Dietary Fiber 12g 48%
Sugars 2g
Protein 14g 28%
Vitamin A 0.3%
Vitamin C 2.9%
Calcium 3.2%
Iron 29.7%
* Percent Daily Values are based on a 2000 calorie diet.

 

More Healthy Vegan Recipes

 

Lovely Lentil and Brown Rice Soup

Vegan lentil and brown rice soup with tomatoes, basil, oregano, onion, garlic, thyme, and zucchini. So easy to make, and clean up, a one pot meal. Aromatic and delicious blend of complex flavours in a hearty and satisfying comforting soup.

FAST No-Rise Healthy Whole Wheat Pizza Dough (oil-free vegan)

Make FAST, FAT-FREE, WHOLE WHEAT FLOUR, HEALTHY, NO-RISE, VEGAN PIZZA DOUGH, in your food processor. Perfect, crispy and soft. Roll out, place toppings, and bake in 10 minutes. Fat-free, healthy, moist, no-oil, THE BEST. KIDS LOVE THIS CRUST!

Creamy Tofu Pasta Sauce with Garlic, Zucchini & Tomato

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Cranberry Apple Coleslaw

Healthy Cabbage Coleslaw Recipe – Whole-Foods Plant-Based No-Oil

One of my new behaviours in 2017 is to eat a salad for lunch or supper most days.  When I do this, I stay slim and have more energy and need less sleep.  How often do you eat salad?

Plant-based doctors recommend we eat cruciferous vegetables like cabbage, broccoli, brussels sprouts or cauliflower daily to prevent cancer.  Coleslaw is a tasty, refreshing and easy way to eat cabbage – a proven cancer fighting food.

The dressing I recommend is my Creamy Coleslaw Vinaigrette. I have included the nutrition facts from the salad and the dressing for you to see.

Coleslaw is great for picky eaters like kids, many kids like coleslaw plain without dressing.  Try offering some plain to your kids (if you have any) or put some aside before you add the dressing.

Coleslaw keeps for a long time in the fridge, it’s great for school and work lunches.

Nutrition Facts
Cranberry Apple Coleslaw
Amount Per Serving (1 / 8th of salad with no dressing)
Calories 105
% Daily Value*
Sodium 42mg 2%
Potassium 288mg 8%
Total Carbohydrates 26g 9%
Dietary Fiber 3g 12%
Sugars 18g
Protein 1g 2%
Vitamin A 113.8%
Vitamin C 10%
Calcium 4.9%
Iron 5.5%
* Percent Daily Values are based on a 2000 calorie diet.
Nutrition Facts
Creamy Coleslaw Vinaigrette Dressing
Amount Per Serving (1 / 8th of dressing only (no salad))
Calories 84 Calories from Fat 45
% Daily Value*
Total Fat 5g 8%
Sodium 18mg 1%
Potassium 138mg 4%
Total Carbohydrates 6g 2%
Dietary Fiber 1g 4%
Sugars 4g
Protein 3g 6%
Vitamin A 0.6%
Vitamin C 1.2%
Calcium 3.5%
Iron 3.3%
* Percent Daily Values are based on a 2000 calorie diet.

 

healthy vegan apple cabbage salad
Print

Cranberry Apple Coleslaw

Course: Salad
Cuisine: High Fibre
Prep Time: 15 minutes
Total Time: 15 minutes
Servings: 8 servings
Calories: 105 kcal
Author: Jeanette Whitten

Apples, carrots, celery, cranberries, and cabbage are beautiful to look at and are a wonderful combination as well.  Making coleslaw in the food processor is so fast and easy.  Only 100 calories per serving, and you are getting cruciferous vegetables (cabbage) which if you eat daily will greatly reduce your chances of getting cancer.

I recommend my healthy sugar-free  and oil-free vegan Creamy Coleslaw Vinaigrette dressing for this coleslaw.  This dressing turns a salad into a sweet tasting but healthy treat!  

Ingredients

  • 4 cups red apples red, shredded
  • 4 cups chinese cabbage raw, shredded. Click link to view a picture of Chinese Cabbage. You can use regular green or red cabbage too. I used Chinese Cabbage because it is a bit softer to chew, and easier for me to digest raw.
  • 2 cups carrots raw, shredded
  • 1 cup dried cranberries or raisins, reduce to 1/2 cup for weight loss diets.
  • 2 celery stalks sliced and diced

Instructions

  1. healthy vegan coleslaw dressing low-fat
  2. Slice unpeeled apples into chunks and add to food processor.  Add to large salad bowl.

  3. Chop or food process cabbage and carrots.  Slice and dice celery, I do celery by hand because of the strings not always doing well in the food processor.

  4. Add dried cranberries or raisins.  

    chopped vegan coleslaw wfpb
  5. Pour Creamy Coleslaw Vinaigrette dressing on salad, and stir to combine.

    pour creamy vegan coleslaw salad dressing wfpb
  6. Serve immediately, or refrigerate for 30 minutes first.  

    creamy vegan apple cabbage coleslaw

Recipe Notes

Coleslaw keeps well for days in the fridge.  

Nutrition Facts
Cranberry Apple Coleslaw
Amount Per Serving (1 / 8th of salad with no dressing)
Calories 105
% Daily Value*
Sodium 42mg 2%
Potassium 288mg 8%
Total Carbohydrates 26g 9%
Dietary Fiber 3g 12%
Sugars 18g
Protein 1g 2%
Vitamin A 113.8%
Vitamin C 10%
Calcium 4.9%
Iron 5.5%
* Percent Daily Values are based on a 2000 calorie diet.
 
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I choose ingredients that are proven to prevent and reverse disease, based on scientific studies, such as those reviewed on nutritionfacts.org and findings published by whole-foods plant-based (WFPB) experts featured in the Forks Over Knives (FOK) and What the Health documentaries FOK trailer.

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This dairy-free no-oil healthy dressing will make your vegan coleslaw shine!  With dates, tofu, rice vinegar, lemon and pecans it is also going to keep you from getting hungry.

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Healthy Vegan is Trending!

Please, help others, and our planet – share this content on social media!

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Creamy Coleslaw Vinaigrette Salad Dressing

Sweet Tangy Rich Creamy Healthy Dressing – Perfect for Coleslaw

This sweet tasting dairy-free no-oil healthy dressing will make your vegan coleslaw shine!  With dates, rice vinegar, tofu, lemon and pecans it is also going to keep you from getting hungry.  Eat healthy unsaturated fats from whole nuts and not processed oil.

How often can you say your salad dressing is high fibre and sugar-free?  With this vinaigrette you can!

Jump to Recipe
Nutrition Facts
Creamy Coleslaw Vinaigrette Dressing
Amount Per Serving (1 / 8th of dressing only (no salad))
Calories 84 Calories from Fat 45
% Daily Value*
Total Fat 5g 8%
Sodium 18mg 1%
Potassium 138mg 4%
Total Carbohydrates 6g 2%
Dietary Fiber 1g 4%
Sugars 4g
Protein 3g 6%
Vitamin A 0.6%
Vitamin C 1.2%
Calcium 3.5%
Iron 3.3%
* Percent Daily Values are based on a 2000 calorie diet.

 

creamy tangy sweet vegan coleslaw dressing from tofu
Print

Creamy Coleslaw Vinaigrette Dressing

Course: Salad, Sauce
Cuisine: Dresssing
Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Servings: 8 servings
Calories: 84 kcal
Author: Jeanette Whitten

A sweet and tangy egg-free, dairy-free, dressing made with tofu, rice vinegar, lemon, dates and pecans.  Plant-based oil-free dressing that complements coleslaw and keeps you from getting hungry.  Contains healthy fats from nuts rather than unhealthy fats from processed oils.

I recommend my Cranberry Apple Coleslaw recipe to go with this dressing.

Going to a pot luck or a party?  Try wowing your friends with Crowd Pleasing Chili recipe, it's amazing.  Don't forget dessert!  How about some White Bean Brownies or Peanut Butter Cookies?  No one will know they are eating healthier than they ever have...

Ingredients

  • 1 cup tofu soft or medium (I use medium because I can always add a non-dairy milk to make it thinner)
  • 1/2 cup soy milk or almond milk, or hemp milk
  • 2 tbsp rice vinegar
  • 6 dates pitted
  • 4 tsp lemon juice freshly squeezed
  • 1/2 cup pecans optionally toasted - Toasting nuts like pecans results in a more intense flavor.

Instructions

How to Toast Pecans - 3 Methods Broil, Bake, or Skillet

  1. You don't have to toast the pecans, but if you do, you are going to get a more intense and rich flavoured dressing.  I recommend toasting, and it is really easier than you might think.  Often I have the oven going anyways, and I just spread nuts on the sheet beside whatever else I am baking for a few minutes and then take them out again.

  2. Broil: Spread pecans in a single layer on a baking sheet.  Place in oven under Broil in oven on the "broil" setting for 2 - 4 minutes to toast.  Bake: Preheat oven to 350. Place in oven for 10 - 12 minutes.  Skillet: Heat a pan to medium on the stovetop, add pecans. Stir for 3 - 5 minutes with a spoon continuously so they will cook evenly and not burn. 

  3. Regardless of method, remove when they begin to smell toasty and turn dark. Do not burn.

Blend Dressing

  1. While pecans toast, add tofu, non-dairy milk, rice vinegar, dates, and lemon juice to a high speed blender.

  2. Add toasted pecans and blend.

    healthy vegan coleslaw dressing low-fat
  3. Pour over Cranberry Apple Coleslaw.  Or other coleslaw of your choice.

    vegan healthy salad dressing vinaigrette
  4. Mix, and serve.

    creamy vegan apple cabbage coleslaw
Nutrition Facts
Creamy Coleslaw Vinaigrette Dressing
Amount Per Serving (1 / 8th of dressing only (no salad))
Calories 84 Calories from Fat 45
% Daily Value*
Total Fat 5g 8%
Sodium 18mg 1%
Potassium 138mg 4%
Total Carbohydrates 6g 2%
Dietary Fiber 1g 4%
Sugars 4g
Protein 3g 6%
Vitamin A 0.6%
Vitamin C 1.2%
Calcium 3.5%
Iron 3.3%
* Percent Daily Values are based on a 2000 calorie diet.

 

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What's Special About VeganEnvy Recipes?  

VeganEnvy recipes are easy, low-fat, whole-foods, plant-based and nutrition rich.  Real food my family eats, and techniques we use to cook.

I choose ingredients that are proven to prevent and reverse disease, based on scientific studies, such as those reviewed on nutritionfacts.org and findings published by whole-foods plant-based (WFPB) experts featured in the Forks Over Knives (FOK) and What the Health documentaries FOK trailer.

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*Sweet* Sweet Potato Fries – wfpb no-oil

Easy, Simple, Fast, Best, Delicious, Healthy, Fat-Free, Sweet Potato Oven Baked Fries

People think you need to coat oven fries in oil, but they don’t know… try this recipe and you will learn better.  Moisture leaves the sweet potatoes as they bake, and activates the seasonings. Your fries will be crispy, oil-free, and full of flavour.

Nutrition Facts
*Sweet* Sweet Potato Fries The Whole-Foods Plant-Based Way
Amount Per Serving (1 / 5th of recipe)
Calories 89
% Daily Value*
Sodium 57mg 2%
Potassium 350mg 10%
Total Carbohydrates 20g 7%
Dietary Fiber 3g 12%
Sugars 4g
Protein 1g 2%
Vitamin A 295.1%
Vitamin C 3%
Calcium 3.1%
Iron 3.5%
* Percent Daily Values are based on a 2000 calorie diet.

I recommend Epicure seasoning mixes, I used this Cajun spice to make mine tonight.  It was spicy!  Epicure seasonings are amazing high quality spices, with high nutritional value, and no artificial ingredients like MSG or gluten fillers.

If you are in Canada, you can conveniently order spices and seasoning mixes from my Epicure site online catalogue and ship them to your home.

My kids had no seasonings, they dipped their fries in ketchup.  You can also use whatever spice blends you have around the house, like chili powder, or salt and pepper and garlic powder.

Back to oil – One gram of oil is 9 calories… empty, empty, harmful calories.  13.6 grams of oil (a tablespoon) is 120 calories.  One serving of these sweet potatoes without oil is only 89 calories!  When you add oil, you are adding calories that are nutrition poor.  You do not need processed oil to live.  We have been cooking oil-free since 2013.  If you think you need it…. what is something bad that happens to people who don’t eat oil?

Skip the oil.  Why no-oil cooking?

Jump to Recipe

Sweet potatoes have many health benefits, they are a super-food.

Like what benefits?  Well, much of the following information was conveniently provided on a paper that came with my bag of 6 sweet potatoes – let’s learn together, ok?

High in Fiber

Sweet potatoes are a good source of dietary fiber, which lowers your risk for constipation, diverticulitis, colon and rectal cancer, heart disease, type two diabetes and obesity.

The fibre in sweet potatoes provides a feeling of fulness and satisfaction, which makes you eat less!

High in Antioxidants

Antioxidants play a role in the prevention of heart disease and cancer, and sweet potatoes supply plenty of the antioxidants vitamin E, and beta-carotene.

Antioxidants are essential for good brain functioning and delay the effects of ageing on the brain. Vitamin E is found mainly in high fat foods such as oils, nuts, and avocados.

Only sweet potatoes provide vitamin E without fat and calories.

Vitamin A

One serving of this recipe is 285% of the vitamin A required for a person following a 2000 calorie diet.  BAM!

If you are short like me that is like 400% vitamin A… I don’t count calories, but I know from before I went vegan (when I stressed about calories ALL THE TIME) that I need about 1100 – 1200 calories a day to maintain my 5’2″ frame.  Now that I eat whole-foods plant-based I don’t need to stress…. if I notice I’m getting some extra flab, I eat more greens and it goes away.  Serious.

Low Glycemic Index

A low glycemic index is desirable and is characterized by slow absorption, a modest rise in blood glucose, and smooth return to normal. This is especially important for people with diabetes, whose good health is dependent upon stable blood glucose levels.

Diabetics and others wanting to avoid glucose highs and lows can turn to sweet potatoes, which have a low glycemic index.

Excellent Source of Potassium

Potassium plays a major role in maintaining fluid and electrolyte balance and cell integrity. Fresh fruits and vegetables are the best sources of potassium, and sweet potatoes are among the top three richest sources. Naturally low in calories and high in nutritional value.

Ways to Include Sweet Potato Fries in Your Diet

Some ideas for using these nummy, nummy fries that you can consider while they are baking, or while you are peeling and chopping them.

  • Take sweet potato fries for lunch, topped with cinnamon flavoured applesauce
  • Add leftover sweet potatoes to your next stew or soup.  That’s going to be fast…
  • You can even eat raw sweet potato fries with your favourite dip (I read this on the sweet potato marketing literature that came with them, I have never actually tried this).
  • Eat sweet potato fries for vegan breakfast with scrambled tofu and pancakes.

Let’s dig into some sweet sweet potato fries!

 
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cajun sweet potato oven fries with ketchup
Print

*Sweet* Sweet Potato Fries The Whole-Foods Plant-Based Way

Course: Side Dish
Cuisine: Vegan, Western
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 5 people
Calories: 89 kcal
Author: Jeanette Whitten

Don't buy frozen fries, make them fresh, and use orange sweet potatoes to get more antioxidants, potassium, and fibre, from a fat-free, low-glycemic index super-food!

Peel the potatoes, cut into sticks, spread on your baking sheet, sprinkle with seasonings, bake, enjoy.

See full instructions and pictures here!

Ingredients

Instructions

  1. Preheat oven to 425° F.  Use a foil or silicone lined baking sheet or stoneware.  No-oil required.

  2. Peel the potatoes.

  3. Cut in half or quarters, place on the round side, slice down 2-3 times to make 1 inch lengths.  Set in a pile on the flat side, cut into sticks.

  4. Spread mostly in a single layer, some overlap is fine.  No-oil required.  Really jam the sticks together, they will shrink quite a bit.  Pack as many on the sheet as you can, because I think you are going to eat these up really quick-like and be sad if you don't have enough.  In fact, I wish I had put a lot more on my sheet here. 🙁

    sweet potato fries in sticks ready for baking
  5. Sprinkle with seasonings like seasoned salt, chili powder, or cajun seasoning from Epicure.  If you have a convection oven, then fire up two sheets and cook those babies at the same time.

  6. Bake for 30 - 40 minutes.  Remove if fries start to burn.

    baked healthy sweet potato fries no-oil
  7. Serve!  In this case we had them with beet greens (with fresh squeezed lemon) and vegan chicken fingers.  It was honestly a great combo.  Spicy cajun fries, salty lemon beet greens (they are naturally salty), sweet ketchup veggie fingers - it was all really good, and pretty good for us too, right?

    cajun sweet potato oven fries with ketchup

Recipe Notes

Serving suggestions:

With Ketchup mixed with cajun seasoning, or cranberry sauce, or lemon juice.

Nutrition Facts
*Sweet* Sweet Potato Fries The Whole-Foods Plant-Based Way
Amount Per Serving (1 / 5th of recipe)
Calories 89
% Daily Value*
Sodium 57mg 2%
Potassium 350mg 10%
Total Carbohydrates 20g 7%
Dietary Fiber 3g 12%
Sugars 4g
Protein 1g 2%
Vitamin A 295.1%
Vitamin C 3%
Calcium 3.1%
Iron 3.5%
* Percent Daily Values are based on a 2000 calorie diet.

 

 

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Indian Palak Paneer (Spinach, Tofu and Eggplant) Side Dish

Image of Healthy Vegan Indian Palak Paneer with Spinach Eggplant and Tofu from VeganEnvy.com

Indian Palak Paneer – Vegan Spinach Side Dish with Tofu and Eggplant

Wondering what to make for dinner tonight?  Got Tofu?  Eggplant? Frozen or Fresh Spinach?  Got 15 minutes?  Try this basic, easy, fast, vegan version of Spinach Indian Palak Paneer that uses tofu cubes and eggplant instead of dairy cheese.  Serve with rice or potatoes.

The recipe uses extra firm tofu, as a vegan Indian paneer (cheese) substitute and replacement so it is dairy-free.

Palak is a spinach curry – this one uses frozen chopped spinach, a little tomato, onion and eggplant to make a great tasting base.

If you don’t have any eggplant, just add another package of tofu or a can of chickpeas, because either of those will taste great too.

Jump to Recipe

 

Image of Vegan Indian Palak Paneer with tofu and eggplant on plate with basmati rice and corn on the cob.

 

 

Or, if you are looking for other tofu supper recipe ideas, check out my post on great tofu recipes for dinner.

The comforting Indian spices in this dish make it unique and special, filling the kitchen with enticing East Indian aromas.

Please enjoy this healthy, no-cheese paneer recipe that is lactose free, iron rich, quick vegan meal for dinner.

When you eat this you will feel like you are at an East Indian restaurant, and going back to the buffet for more.

Delicious!

Image of Eggplants from VeganEnvy.com

Do you need to salt eggplant before using it?

Many sources will tell you to salt and let the eggplant sweat before using to remove bitterness – but, I was in a time crunch, so I wondered: do you really need to salt eggplant?

My research has indicated salting eggplant is no longer necessary due to the way farmers breed eggplants so that they are less bitter now.

The answer is NO!  You don’t need to salt your eggplant.

If you would rather spend your time doing other things than salting and waiting for an eggplant, please go ahead and do other things.

 

Image of Sliced Baked Eggplant

I highly recommend trying eggplant if you haven’t yet, it is incredibly easy to work with – just wash and cube it – it’s ready to go!

Don’t worry about any seeds inside, they are tiny and edible.

Cubing eggplant is as easy as cubing tofu, but wait, it is even easier, because you don’t need to press or drain eggplant.

Are you new to eggplant?

I was, and so was my family.  Now, I am getting better at it and, wow, it is an awesome easy vegetable to cook with.

Just buy one from your grocery store.  It should last on your counter for a while.  Wash it and cut it, bake or stir fry it, So easy!!

In my cream of cauliflower soup recipe I posted a chart of vegetables with the most antioxidant power, and eggplant was second on the list – it is full of antioxidants.

So let’s try to eat eggplant more often, ok?

You can use fresh or frozen spinach!

Can we move on to the other star of this dish, frozen spinach?

Spinach is such a versatile ingredient for a vegan, I always have a few bricks of frozen spinach, and packages of frozen spinach nuggets in my freezer for when I am running low on fresh vegetables.

It takes up much less space than fresh spinach in your fridge, and packs so much nutrition and iron into the meal.  I make a point of eating some dark green type vegetable daily to feel my best.

 

How to Make This Recipe

Image of Frozen Spinach Nuggets from VeganEnvy.com
Image of Frozen Spinach Cubes
Image of the first steps of this vegan Indian spinach side dish recipe: tofu as a paneer substitute with cubed eggplant, onions, spices and fresh blended tomatoes.

 

Chop your eggplant (or open a can of chickpeas) and tofu into 1″ cubes.

Food process and sautee your onions in a large pan or wok, with the first set of spices.

Microwave or chop your spinach.

Add the blended or diced tomatoes to the pan, stir in the tofu and eggplant.

Cook for a few minutes then add the spinach.

Image of Vegan Indian Palak Paneer with Spinach, Eggplant and Tofu in Wok

Now, let’s spice this dish even more.

Add the second set of spices, use heaping spoonfuls to make it more spicy, depending on your excellent taste.  The recipe as it stands will make it quite mild, but we enjoyed it.

The cumin, coriander, ginger, curry powder, and garlic are soooo seriously tasty.

Serve this warm, fragrant spinach side dish!

 

Image of eating Vegan Indian Palak Paneer Oil-Free with Spinach Eggplant Tofu in a bowl

Wouldn’t this go well with a nice East Indian chutney?  For a touch of vinegar and sweetness.

Next project for me – post a chutney recipe!

Image on plate - vegan Indian spinach side dish recipe: tofu as a paneer substitute with cubed eggplant, onions, spices and fresh blended tomatoes, rice, and fresh corn on the cob.

 

We got a kick out of eating this Indian spinach side dish with french fries – oil-free oven baked potato wedges specifically – and ketchup, kind of a cultural juxtaposition.

Ketchup actually went really well with it.

The second time I made the vegan palak paneer we had it with brown basmati rice and corn on the cob.  That was delicious as well.

Family friendly East-West Indian fusion combos! ?

Image of fluffy brown basmati rice, which also goes great with this vegan spinach Indian side dish.
Image of Vegan Indian Palak Paneer with tofu and eggplant on plate with basmati rice and corn on the cob.

Because of the minimal cooking time, tofu, eggplant, and spinach combine into a great recipe when you only have 20 minutes until you want to eat.

The slowest part is trying to find the spices and measure them out!

Try fresh ginger instead of powder for extra kick.

I hope you enjoy creating your own east Indian healthy oil-free buffet dish!

Please, go back for seconds!  🙂

 

Image of a funny Vegan Pokemon meme - "When you Evolve to Vegan, from Saladleaf to Vegetareon to Veganzard"

 

Print

Indian Palak Paneer (Dairy Free)

Course: Side Dish
Cuisine: Dairy Free, Indian, Tofu, Vegan, Whole Foods
Prep Time: 2 minutes
Cook Time: 13 minutes
Total Time: 15 minutes
Servings: 6 servings
Calories: 108 kcal
Author: Jeanette Whitten
You can have this warm and fragrant spinach eggplant tofu dish ready and on your table in just 15 minutes! 

This is a mildly spiced version, with a hint of east Indian flavours.  Perfect for families with kids.  For more intense flavours use heaping teaspoons of the spices instead of levelled off spoons.

Sauté frozen spinach and fresh eggplant with flavourful onion, tomato, garlic and ginger. 

Add tofu as a dairy-free "paneer," instead of the traditional cubes of Indian cheese. 

Nutritious, flavourful and delicious!

Ingredients

  • 10 oz frozen spinach 283 g (1 package) chopped, microwave thawed, not drained
  • 1 eggplant medium size, cubed, or a 2nd package of tofu, or a can of drained chickpeas
  • 16 oz extra firm tofu 450 g extra firm, unpressed, cubed same size as the eggplant
  • 1 sweet onion or red onion, finely chopped or food processed
  • 1 teaspoon ground cumin 5 mL
  • cayenne powder a dash
  • 1 tsp ginger powder or 5 cm fresh ginger minced
  • 2 garlic cloves, medium, minced
  • 1 1/2 cup tomatoes 240 mL fresh, diced or blended
  • 1 teaspoon coriander powder 5 mL
  • 1 teaspoon curry powder 5 mL mild
  • 1/2 teaspoon salt 5 mL and to taste

Instructions

  1. Microwave the frozen spinach 2-3 min to thaw. Do not drain.  I just leave it in the package in the microwave, on a dish to catch leaks, and open it over my pan.

  2. Wash and cube eggplant.  Cube extra firm Tofu.  Make both the same size cubes about 1" square.

  3. Dice or food process onion, add to a wok or large pan, on medium heat.
  4. Add cumin, cayenne, ginger and garlic and cook until onions are translucent. 

  5. Blend tomatoes and add just before the onions begin to stick, and stir in.

  6. Add the cubed eggplant and tofu and stir, cook for 5 minutes on medium.  No need to press the tofu.

  7. Add thawed spinach and stir to combine.
  8. Add coriander, curry powder and salt.
  9. Cook for 5 minutes more on medium heat, stirring constantly until the tofu is heated all the way through, and moisture has evaporated to your liking.

  10. Serve warm.
Nutrition Facts
Indian Palak Paneer (Dairy Free)
Amount Per Serving
Calories 108 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Sodium 264mg 11%
Potassium 644mg 18%
Total Carbohydrates 14g 5%
Dietary Fiber 4g 16%
Sugars 7g
Protein 8g 16%
Vitamin A 117.4%
Vitamin C 15%
Calcium 11.2%
Iron 13.7%
* Percent Daily Values are based on a 2000 calorie diet.

What's Special About VeganEnvy Recipes?  

VeganEnvy recipes are easy, low-fat, whole-foods, plant-based and nutrition rich.  Real food my family eats, and techniques we use to cook.

I choose ingredients that are proven to prevent and reverse disease, based on scientific studies, such as those reviewed on nutritionfacts.org and findings published by whole-foods plant-based (WFPB) experts featured in the Forks Over Knives (FOK) and What the Health documentaries FOK trailer.

Eating VeganEnvy recipes will make you lose weight, look better, feel better and live longer.  PLUS spend your money to cruelty free food systems, cut your environmental impact, and likely increase your compassion for, and awareness of, lives other than your own.

 
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