Ginger Pear Fruit Crisp – Whole-Foods Plant-Based

Ginger Pear Fruit Crisp – Whole-Foods Plant-Based

Healthy Vegan Pear Fruit Crumble – No-Oil, Fat-Free

Our family loves fruit crisps and fruit crumbles, they are naturally vegan, and easy to make oil-free.  Here, I used almond flour and ground cashew nuts in the crumble topping.  It tastes decadent.  Lemon juice is a perfect binder, it makes the topping clump together and become crumbly, crispy, and tasty fruit topping.

Whole-Foods Plant-Based Fruit Crumble/Crisp Topping

You can use this wfpb topping for apple crisp, berry crisp, or other fruits too. I just made a crabapple crumble with it, I swapped apple pie spice for the ginger.  Tastes great.

In this recipe, I added ginger – it is lovely with pears, and did you know studies found ginger is a very effective pain-killer?  Especially for migraine headaches and menstrual cramps.  A teaspoon a day of ginger powder does the trick, takes the pain away plus tastes great added to tea.

I hope you enjoy pears in this delicious homemade healthy dessert,  or snack!

 
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Healthy Vegan Pear Crumble
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Ginger Pear Crisp

Course: Dessert, Snack
Cuisine: Western, Whole Foods
Prep Time: 15 minutes
Cook Time: 40 minutes
Total Time: 55 minutes
Servings: 10 servings
Calories: 300 kcal
Author: Jeanette Whitten

This whole-foods plant-based oil-free pear crisp recipe is incredibly simple to make, and very tasty.  The crumble remains crisp, not soggy, it is pleasurable to eat slightly crunchy topping with the soft pears.

Different varieties of pears have different flavors and textures, each could lead to an entirely different finished pear crumble. For this recipe, I used Packham Pears from Australia. They are green and hard, and don't seem to ripen much, so I thought they would be great for baking. 

Pears are naturally sweet and transform into a decadent and delicious dessert without much added sugar. 

Ingredients

For the Filling:

  • 7 pears Green Packham or other firm variety, peeled and chopped into 1-inch chunks or thin slices.
  • 2 tbsp cornstarch
  • 1/2 teaspoon ground ginger
  • 1/8 teaspoon salt
  • 1/4 cup coconut sugar or brown sugar

For the Topping:

  • 3 cups oats rolled, quick cooking
  • 1/4 cup coconut sugar
  • 1/2 cup almond flour
  • 1 1/4 cup cashews or pecans
  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon salt
  • 1/4 cup lemon juice fresh or bottled

Instructions

  1. Preheat oven to 350° F

Prepare the Fruit Filling

  1. Peel and chop pears into evenly sized cubes, or thin slices.   I pushed a slicer through each pear to make 6 pieces, then cut each piece in half lengthwise.

  2. Place pears into a 9x13 baking dish.

  3. In a small bowl mix cornstarch, ground ginger, salt, and coconut sugar until well combined and lump free.  Sprinkle evenly over the pears. 

Prepare the Crumble Topping

  1. In a food processor, on high speed, blend oats, coconut sugar, almond flour, cashews, ground ginger, cinnamon and salt.  Once the cashews are finely ground, while processing, slowly add the lemon juice to make the mixture crumbly.  Do not over process, or the mixture will form into balls.  

  2. Spread oat topping crumble over the pears.   

  3. Bake for 30-40 minutes. The crisp is done when the fruit is bubbling and the topping is light brown in the center. You can opt to brown the top by broiling on low for 3 minutes, I didn't.

Nutrition Facts
Ginger Pear Crisp
Amount Per Serving (1 / 10th of recipe)
Calories 300 Calories from Fat 90
% Daily Value*
Fat 10g15%
Saturated Fat 1g6%
Sodium 107mg5%
Potassium 323mg9%
Carbohydrates 49g16%
Fiber 7g29%
Sugar 18g20%
Protein 7g14%
Vitamin A 30IU1%
Vitamin C 7.8mg9%
Calcium 40mg4%
Iron 2.4mg13%
* Percent Daily Values are based on a 2000 calorie diet.

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Cool as a Cucumber Vegan Tzatziki – Fat-Free

Cool as a Cucumber Vegan Tzatziki – Fat-Free

Dairy-free Dill Tzatziki Sauce – No-oil

My oldest daughter used to love Tzatziki sauce – you know, the Greek one – with cucumbers and yogurt and Dill?  So it fell off my radar when we became plant based in 2013, but the other day I was thinking, why have I not created a vegan version of this for her yet???

So a couple days ago, I did, and here is the recipe, it’s extra awesome because I figured out how to make it without having to drain the cucumber juice – so it’s faster and easier than usual recipes.

However, I was running out of time, so just as I was about to make it with herbs from scratch, I realized I had the Epicure Lemon Dilly Dip Mix and that it would work great.  So this version uses that spice mix.

Instead of the Lemon Dilly Dip Mix use fresh or dried dill, a bit of mint if you have it, some onion powder, garlic powder, and a teaspoon or two of lemon juice.

I plan to post a non-Epicure spices version as soon as I make it again!  If you live in Canada then you can buy it from me here and ship it to yourself.  

The reason I am posting this recipe is because using tofu turned out a very tasty and refreshing vegan Greek Tzatziki, with great consistency.  Apple cider vinegar is the right acid to use, in my opinion, because it is slightly sweet, and gives a yogurt flavour.

Use medium tofu to make a low-fat, dairy-free, yogurt substitute and in the food processor it is ready in just a few minutes.

I hope you find a way to make it too!

Jump to Recipe

 

Here is a lovely picture of Greece for us to consider as we enjoy our Tzatziki!  I’ve never been, but I would love to go!!!  I wonder how the vegan options are there.

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Image of vegan tzatziki dip with vegetables.
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Cool as a Cucumber Vegan Tzatziki

Course: Dip, Sauce
Cuisine: Greek
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 8 servings
Calories: 51 kcal
Author: Jeanette Whitten

The key takeaway I hope you enjoy from this recipe is: you can use tofu and apple cider vinegar as a yogurt substitute!  

Plus, this recipe is easier than most traditional Tzatziki recipes because there is no need to drain the cucumber liquid.  The reason?  It uses thick Medium Firm Tofu, as a yogurt replacement.  The cucumber liquid is required to make it the perfect consistency. 

Rather than fussing with cucumber in a colander or strainer, you can make this in 2 easy steps in a food processor. 

Less mess, fast, easy, chunky, fresh, and dillicious in 5 minutes.

I made this with the Lemon Dilly Dip Mix from Epicure, I've included untested instructions if you don't have the mix, and hope to test and update that version here soon.

Ingredients

OR Instead of the Dip Mix:

  • 3 tbsp dill dried
  • 1 tsp onion powder
  • 1/2 tsp garlic powder
  • 1/4 tsp mint optional
  • 1 tsp lemon juice

PLUS

  • 3 cups English Cucumber long, unpeeled, in large chunks

Instructions

  1. Add tofu to food processor with Epicure Lemon Dilly Dip Mix (or individual herbs), salt, pepper, apple cider vinegar.  Blend on high until creamy.

  2. Add cucumber chunks and process on high or low until just diced, some larger chunks should still remain, do not over process or the dip will be too runny.

  3. Serve!  The flavours will blend almost immediately.

Recipe Notes

Adult and Kids Vegan Snack or a Meal Ideas with Tzatziki:

Vegan Tzatziki is a protein rich low-fat fast refreshing snack for adults and kids.  Try serving Tzatziki dip with raw vegetables, such as carrots, cherry tomatoes, snap peas, and red and orange peppers.

Spread on whole grain toast cut into triangles, or baked no-fat pita chips for dipping, for a light healthy meal, snack, or lunch idea for school or work.

Nutrition Facts
Cool as a Cucumber Vegan Tzatziki
Amount Per Serving (1 / 8th of recipe)
Calories 51 Calories from Fat 9
% Daily Value*
Fat 1g2%
Sodium 172mg7%
Potassium 223mg6%
Carbohydrates 3g1%
Sugar 1g1%
Protein 5g10%
Vitamin A 110IU2%
Vitamin C 1.9mg2%
Calcium 48mg5%
Iron 1.4mg8%
* 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 Zing Orange Thyme Dressing

Sweet Zing Orange Thyme Dressing

Vegan No-Oil Tahini, Apple, Green Onions and Dried Cranberries Sauce that is SO GOOD!

This oil-free dressing is sweet from the orange juice, apples and dried cranberries, rich and creamy from the sesame seed butter (tahini), and thickened with chia seeds. Use this fat-free healthy whole-foods plant-based vegan dressing with my Brussels Sprouts, Quinoa, and Lentil Pilaf or with any quinoa dish, or as a way to make Brussels sprouts taste awesome.

It’s got vitamin C that will help you absorb more iron.

The green onions and the thyme add some spice and sophistication.  Some people find quinoa bitter, same with Brussels Sprouts, this dressing counters the bitterness, and provides a savoury sweetness instead.

Healthy vegan low-fat dressing with a sweet zing.  Great with Brussels Sprouts and Quinoa.

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Image of Orange Thyme No-Oil Vegan Dressing with dried cranberries, so good on quinoa.
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Orange Thyme Dressing - Healthy Vegan Fat-Free Sauce

Course: Main Course
Cuisine: Dresssing
Prep Time: 10 minutes
Total Time: 10 minutes
Servings: 4 servings
Calories: 154 kcal
Author: Jeanette Whitten

Goes nicely with quinoa and green vegetables as a dressing/sauce.  Try it with my Brussels Sprouts and Quinoa Lentil Pilaf recipe.  Even better as leftovers. 

Consider doubling this dressing/sauce recipe - I wish I would have.  It goes great on spinach salad too.  You can adjust the number of servings here on the web page and it will recalculate.

With dried cranberries, orange juice, thyme, tahini (sesame seed paste), chia seeds, and green onions, it is so fresh and sweet and creamy, this one is a winner!

Ingredients

  • 200 ml orange juice I used a juice box, freshly squeezed would work too if you don't have juice around, but have oranges.
  • 2 tsp tahini sesame seed butter
  • 1/2 tsp ground thyme spice
  • 1/2 tsp salt
  • 2 tsp chia seeds for thickness
  • 2 green onions diced
  • 1/2 red apple diced into small cubes
  • 1 cup craisins dried cranberries

Instructions

  1. Pour orange juice into a small bowl, add tahini, thyme, salt, and chia seeds and microwave 30 seconds to soften if the sesame seed butter was in the fridge.  Whisk together.

  2. Add the craisins so they can soak a bit.

    Tahini green onions and craisins in a vegan fat-free sauce.
  3. Add the diced green onions and apple.

    Image of Orange Thyme No-Oil Vegan Dressing with dried cranberries, so good on quinoa.
  4. Let sit for 5 minutes or more, for flavours to combine.

Recipe Notes

Consider doubling the recipe depending on how many servings or leftovers you would like.  It yields about 1 1/2 cups which was enough for 4 people at my house.

Try on my Brussels Sprouts and Lentil Quinoa Pilaf, or make a dinner salad with that same lentil quinoa pilaf and romaine lettuce.  

Also tastes wonderful on spinach salad.

Nutrition Facts
Orange Thyme Dressing - Healthy Vegan Fat-Free Sauce
Amount Per Serving (1 / 4th of recipe)
Calories 154 Calories from Fat 18
% Daily Value*
Fat 2g3%
Sodium 294mg13%
Potassium 164mg5%
Carbohydrates 35g12%
Fiber 3g13%
Sugar 26g29%
Protein 1g2%
Vitamin A 160IU3%
Vitamin C 27.1mg33%
Calcium 29mg3%
Iron 0.8mg4%
* Percent Daily Values are based on a 2000 calorie diet.

 

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Meatless Marinara Sauce With Protein

Meatless Marinara Sauce With Protein

Vegan Italian Tomato Pasta Sauce with Whole-Foods Plant-Based Protein and No-Oil

Cover your Spaghetti and other favourite pastas with my family’s best healthy vegan fat-free marinara sauce.  Lentils and chickpeas make it thick, and full of iron, fibre and phytonutrients.  Add some spinach (fresh or frozen) to get a darker color, and more nutrition.

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Jump to Recipe

School is out here, and I just fed this sauce as leftovers for lunch to my daughters and their friend.  The friend made a point of complementing me about how tasty the sauce is.  Thanks for the feedback kid!  Now I share it with the internet…

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Please enjoy!

 
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Vegan Healthy Marinara Sauce on Spaghetti
Print

Meatless Marinara With Protein - No-Oil, Vegan, Tomato Sauce and Pasta

Course: Main Course, Pasta
Cuisine: Italian
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 8 servings
Calories: 354 kcal
Author: Jeanette Whitten

With lentils and chickpeas this no-oil vegan Italian tomato based spaghetti sauce recipe replaces a traditional meat based pasta sauce, with bold flavour!   I've tested it on many non-vegans and they don't even realize, except wonder why it is so fat-free and lean.  

Use this simple recipe as a dependable base and add additional items if you like, such as mushrooms or green peppers.

Ingredients

  • 375 g whole grain pasta whole wheat spaghetti is our favourite for this sauce
  • 540 ml can chickpeas drained
  • 540 ml can lentils drained
  • 2 garlic cloves medium
  • 796 ml can diced tomatoes with juice, or whole fresh tomatoes
  • 1 tsp oregano dried
  • 2 tsp basil dried
  • 1/2 tsp onion powder
  • 1/2 tsp salt
  • 1 sweet onion white, medium, in chunks
  • 130 g frozen spinach thawed, nuggets work great
  • 156 ml tomato paste can

Instructions

  1. Put a large pot of pasta water on to boil.  No salt or oil are necessary.  No oil cooking, go!  Read more here about why we cook with no-oil.

  2. Drain canned lentils and chickpeas.  Consider reserving the juice (called aqua faba) in the fridge as an egg replacement for future baking - like for my VeganEnvy.com amazing chocolate birthday cake recipe.

  3. In a food processor - add drained chickpeas, drained lentils, garlic cloves, canned diced tomatoes (with juice), oregano, basil, onion powder, salt, onion chunks, and thawed spinach nuggets.  Blend on high until beans are no longer recognizable.

  4. I like to use frozen spinach nuggets, so I can easily portion out a little if I want - I always have some on hand in my freezer, like these ones.  I got them a Wal-mart.

    Frozen Spinach Nuggets
  5. Empty sauce into a medium sized pot on medium heat.  This sauce will splatter once it starts to bubble, so be prepared to cover it to protect your stove and yourself.  

    Blended lentils and chickpeas in vegan no-oil tomato sauce.
  6. Once the sauce is bubbling, reduce heat to low, stir, cover and let simmer for 5 more minutes so that the onion is cooked through.  

  7. In the meantime, add whole grain spaghetti to the boiling pasta water.  Set timer to cook according to directions, usually about 10 minutes.

  8. Once the the 5 min on the sauce is up, while the pasta is cooking, stir the tomato paste into the sauce.  The tomato paste makes the sauce thicker, so there is no excess liquid.  It also adds a lovely rich red color and taste.  Simmer a few more minutes or until pasta is ready.  

  9. Drain pasta and serve piled with generous portions of this delicious sauce!

    Plates of spaghetti with meatless vegan healthy tomato sauce.

Recipe Notes

Serving Ideas

Sprinkle with vegan parmesan cheese.

Vegetable side suggestions: steamed frozen peas and corn, broccoli, or Brussels sprouts.
Salad suggestion: spinach salad and balsamic dressing.

Bon Appetit!

 

Nutrition Facts
Meatless Marinara With Protein - No-Oil, Vegan, Tomato Sauce and Pasta
Amount Per Serving (1 / 8th of recipe with whole grain pasta)
Calories 354 Calories from Fat 18
% Daily Value*
Fat 2g3%
Sodium 650mg28%
Potassium 941mg27%
Carbohydrates 69g23%
Fiber 11g46%
Sugar 8g9%
Protein 18g36%
Vitamin A 2330IU47%
Vitamin C 17.7mg21%
Calcium 130mg13%
Iron 6.9mg38%
* Percent Daily Values are based on a 2000 calorie diet.

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Satisfying Split-Pea Soup

Satisfying Split-Pea Soup

Vegan Smoky Split-Pea Soup, No-Oil

Get energized from one tasty bowl, with easy and delicious vegan fat-free dried green pea soup.  Potatoes, barley, and carrots, create a cozy, comfy, cheerful soup.  Like pea soup you may have eaten as a meat-eating child – but better!

Powered by healthy dried peas and potatoes, lots of iron, energy, fibre, and vitamin A, get ready to feel and look fantastic.

Veganized food usually tastes better than non-vegan, doesn’t it?  We vegans spend time to figure out which spices and vegetables make a meal delicious, and don’t rely on animal fat for taste.

Two special ingredients in this recipe, if you can find them: imitation bacon bits, and smoked paprika.  Both make the vegan pea soup taste smoky, and like you used a ham bone (I hope it is not offensive to any vegans for me to say that).

The imitation bacon bits swell up like pink meat crumbs, so be ready for that!  It was a little shocking for us, as non-meat-eaters. If you don’t like soy bacon bits, the soup will still taste great without them.  I didn’t figure out to add them until recently.

This fast, easy, and simple, best, split-pea soup, will be ready in just over an hour, rather than the more traditional two.

Jump to Recipe

 

Beauty

The dried parsley gives it a nice green colour, but this vegan split-pea soup’s beauty, is not from the way it looks, but, from the satisfying taste, and chewy texture.

Like your body on whole-foods plant-based no-oil recipes – beautiful on the healthy inside.  Oh, wait, you will be gorgeous on the outside too… and you are being beautiful to living creatures. That’s gorgeous too.

Barley

My nutrition calculator classified barley as a health food – health food? – barley was a staple of european diets, why did people stop eating it?  I don’t have time to research that now (got more recipes to publish)… I’m curious though.

Barley bread apparently was common in the British Isles dating back to the Iron Age, that’s over 3000 years ago.  Barley is a natural, unprocessed, whole grain.

Barley contains gluten, so if you’ve had a positive gluten blood test result, then swap it for long grain brown rice (cooks faster than short grain), or more potatoes.

If the blood test was negative (like mine was) consider that you might just be gluten sensitive because you eat too many low fibre and inflammatory animal products.  That’s what happened to me; before going vegan cured my IBS and gluten sensitivity.  Try increasing your fruit and veggies, skip the animal and processed foods, and when your gut is healthy the gluten sensitivity disappears.

Back to Basics

I always think of that nursery rhyme/song when I cook this:-

Pease porridge hot, pease porridge cold,

Pease porridge in the pot, nine days old;

Some like it hot, some like it cold,

Some like it in the pot, nine days old.

and I think, yes!  Soup made from dried peas, potatoes, and barley, what people lived on for centuries!

We are getting back to healthy basics here.

In our house this soup never lasts nine days though, it has disappeared sooner than that. 🙂

FOLLOW and SUBSCRIBE to VeganEnvy.com on Pinterest, Twitter, Instagram, YouTube, and Facebook!

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Image of vegan no-oil split-pea soup close up in a bowl.
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Satisfying Split-Pea Soup

Course: Main Course
Cuisine: Western
Cook Time: 1 hour 15 minutes
Total Time: 1 hour 15 minutes
Servings: 8 servings
Calories: 306 kcal
Author: Jeanette Whitten

This soup is a favourite in our family, and we have been eating it for years.  Pot barley is such a chewy, tasty addition, but the soup is still great if you don't have any.  

This recipe allows you to cook the soup as you chop and add the ingredients in the order specified. Make sure it is bubbling the entire time, and you will be finished in 1 hour and 15 min instead of 2 hours. 

If it gets too thick, add hot water, a cup at a time.

Ingredients

  • 4 cups vegetable broth store bought cartons work great
  • 8 cups water
  • 2 cups green split peas dried
  • 1/2 cup barley dried, pot (hulled) barley is less processed than pearl barley. Substitute long grain brown rice if you want.
  • 1/4 tsp celery seed
  • 1/4 tsp thyme or 2 bay leaves, discard before eating
  • 4 cups potatoes cubed, skin on, 1 1/2" diced
  • 1 onion sweet chopped
  • 2 cups carrots chopped
  • 2 celery stalk thinly sliced
  • 2 tbsp parsley flakes
  • 1 tbsp basil
  • 2 tsp smoked paprika use smoked! Replaces the taste of smoked ham.
  • 1/4 cup imitation bacon bits vegan, ours are made of soy and paprika
  • salt to taste
  • pepper fresh ground, to taste

Instructions

  1. Bring broth, water, celery seed, bay leaves, rinsed peas and barley to a boil in a LARGE soup pot. Reduce to a simmer. 

  2. Dice and add potatoes, raise heat to high, once bubbling, lower heat again.

    Image of chopped red potatoes on a cutting board.
  3. Chop onions and carrots, add to soup and raise heat to high, once boiling, lower heat again. Tip: I like to food process the onion alone into small pieces, then add carrots, and slowly process until the carrots are in larger pieces than the onion. Takes 45 seconds this way. 

    Image of chopped onion and carrots in a food processor.
  4. Add the sliced celery, parsley, basil, smoked paprika, vegan bacon bits and salt.

    Image of vegan split-pea soup ingredients in pot before cooking.
  5. Cover and simmer on low for 15 more minutes.  Total time since the peas started boiling should be at least 75 minutes.  

  6. Taste test, and if the peas are soft, serve in bowls, with salt, whole grain crackers, and freshly ground pepper.

    Image of vegan no-oil split-pea soup close up in a bowl.
Nutrition Facts
Satisfying Split-Pea Soup
Amount Per Serving (1 / 8th of recipe)
Calories 306 Calories from Fat 9
% Daily Value*
Fat 1g2%
Sodium 537mg23%
Potassium 1168mg33%
Carbohydrates 59g20%
Fiber 18g75%
Sugar 8g9%
Protein 17g34%
Vitamin A 5985IU120%
Vitamin C 17.6mg21%
Calcium 97mg10%
Iron 6.4mg36%
* Percent Daily Values are based on a 2000 calorie diet.

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Healthy No-Oil Vegan Mayonnaise – Salad Dressing and Dip Substitute

Healthy No-Oil Vegan Mayonnaise – Salad Dressing and Dip Substitute

Egg-free Oil-free Vegan Mayo

Make dressings and creamy dips

This is my go-to vegan mayo substitute, it’s the best one I have found so far. With tofu, and cashews, it is a whole-foods plant-based, eggless, oil-free mayonnaise that has a nice range of flavours from lemon juice, a touch of sweetener, salt, and onion powder.

This healthy lower-fat vegan mayonnaise replacement works well as a base for creamy salad dressings, like coleslaw, or anytime a recipe calls for mayo.

Image of vegan mayo on purple cabbage.

Fat from cashews is more natural, anti-inflammatory, cancer preventing, and health promoting, than mad-made oil from a bottle.

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Image of 3 onion dip with mayo.

 

Image of vegan coleslaw dressing on purple cabbage, made with vegan mayo base.
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Vegan Mayonnaise - Healthy No-Oil Whole-Foods Plant-Based Mayo

Course: Salad
Cuisine: Dresssing
Prep Time: 10 minutes
Total Time: 10 minutes
Servings: 8 servings
Calories: 121 kcal
Author: Jeanette Whitten

Vegan mayo is a great base for creamy salad dressings, like coleslaw.  This vegan mayo has a nice flavour profile from cashews, lemon juice, tofu and onion powder.

Ingredients

  • 340 g Silken Tofu use soft
  • 1 cup cashews
  • 1/4 cup lemon juice
  • 1 TBSP maple syrup or agave syrup or sugar
  • 1 1/2 tsp salt
  • 1 tsp onion powder

Instructions

  1. Place all ingredients in blender, and blend for at least 1 minute until silky smooth. 

  2. Chill to thicken.

Nutrition Facts
Vegan Mayonnaise - Healthy No-Oil Whole-Foods Plant-Based Mayo
Amount Per Serving (0.25 cup)
Calories 121 Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 1g6%
Sodium 440mg19%
Potassium 196mg6%
Carbohydrates 8g3%
Sugar 3g3%
Protein 5g10%
Vitamin C 3mg4%
Calcium 22mg2%
Iron 1.4mg8%
* Percent Daily Values are based on a 2000 calorie diet.

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JOIN the VeganEnvy.com Community 

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People Exploring Plant Based Eating

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Lovely Lentil and Brown Rice Soup

Lovely Lentil and Brown Rice Soup

Vegan Lentil and Brown Rice Soup With Tomatoes and Zucchini

Brown rice and lentils make for a chewy and filling base in this delicious soup, without any of the cholesterol or fat that meat has, and plant power means no acid reflux or indigestion either.

The tomatoes, basil, oregano, and thyme will fill your kitchen with comforting and inviting aromas.  If you don’t have zucchini, carrots also work well.

This vegan lentil rice soup is so easy to make, with only a single pot to clean up, yet looks and tastes complex and divine.

 
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Image of a close up of vegan lentil and brown rice soup in a large pot.
Print

Lovely Lentil and Brown Rice Soup

Course: Main Course
Cuisine: Western
Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
Servings: 8 servings
Calories: 297 kcal
Author: Jeanette Whitten

Soup can definitely be a meal, and this soup will nourish and delight with it's deliciousness.  

Ingredients

Instructions

  1. Add vegetable broth and water to a large soup pot on medium high heat.

  2. Add ingredients in order listed: lentils, brown rice, undrained can of diced tomatoes, chopped onion, diced celery stalk, minced garlic cloves, basil, oregano, thyme, bay leaf, parsley, salt and zucchini.

    Reducing heat to medium once bubbling.

  3. Once all ingredients are added, reduce the heat to low, cover, and simmer for 20 more minutes or until the lentils and rice are both tender.  Remove and discard the bay leaf.

  4. If necessary, thin the soup with additional hot broth or water or ice cubes when serving.

    Serve with fresh ground black pepper, salt to taste, and optionally whole grain crackers.

Recipe Notes

If you don't have zucchini, carrots also work well.

Nutrition Facts
Lovely Lentil and Brown Rice Soup
Amount Per Serving (1 / 8th of recipe)
Calories 297 Calories from Fat 9
% Daily Value*
Fat 1g2%
Sodium 782mg34%
Potassium 901mg26%
Carbohydrates 56g19%
Fiber 17g71%
Sugar 6g7%
Protein 16g32%
Vitamin A 530IU11%
Vitamin C 24.3mg29%
Calcium 90mg9%
Iron 5.4mg30%
* Percent Daily Values are based on a 2000 calorie diet.

 

 

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Mission Statement for VeganEnvy

I created VeganEnvy to be a fun, relevant, engaging, social and helpful place for you to belong.

Great Tofu Recipe Ideas For Dinner

Looking for fast, simple, easy, and the best tofu recipe ideas for dinner? Here is a list of healthy, family friendly tofu recipes with soft, silken, medium, firm and extra firm tofu options that taste delicious, and are great healthy, no oil, vegan meals.
Eating these tofu recipes will make you and your loved ones lose weight and fight disease – guaranteed.

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What Is Tofu? | All About Tofu, Nutrition, Benefits, Protein, Types, Ingredients, Health

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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.

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.

Adding Healthy Plant Based Meals to Your Menu is Easy!

Help others learn – share on social media!

Whole Weekend Waffles

Whole Weekend Waffles

Vegan Whole Grain Waffles

Do you like to have big hearty waffle breakfasts on the weekend?  My kids sure do.  For us waffles are always topped with a large colorful juicy pile of delicious fruit.

The ones in the picture above, have some homemade fruit jam between the layers as well.

You can easily make fat-free vegan waffles from a store-bought box pancake mix!

This recipe describes how to veganize a pancake or waffle mix, to make awesome vegan waffles!

Jump to Recipe

I also give tips about using hemp seeds, picking the healthiest waffle mixes, and some info about whole grains vs. refined grains.  

 

Store bought pancake mixes can save you time and mess.

Somehow, when I take a bag of regular flour out, I get it on the floor, and all over the counter.  The flour package is just awkward to get into, and proofs little clouds of slippery flour dust.

Pancake mix boxes are easier to use.

Here is one of our current favourite store-bought waffle / pancake mixes.

It is in Canada – from Superstore – one of their Blue Menu healthy items.

We also like a brand called Coyote, in a reddish bag.  Both use whole grain whole wheat flour, with few additives, and are very tasty.

If you aren’t in Canada, can you find a similar one where you live?

Look for simple unprocessed ingredients – meaning nothing good has been stripped out and nothing bad has been added.

Many mixes have milk powder or oil added.   No need for those!

We could do without the sugar, but at least it isn’t the first ingredient – everyone knows ingredients are listed in order of most to least, right?

The package is probably going to tell you to add milk, oil and eggs.

I promise you, dairy milk, oil and eggs are unnecessary.

You can make totally delicious waffles with non-dairy milk, without oil, and definitely without eggs.

The waffles don’t fall apart, they are moist, they are tasty, you might notice they aren’t as oily – this is a good thing!

Instead of eggs/oil use hemp seeds

Hemp seeds taste great as a satisfying healthy touch of fat.   Ground flax seeds work also, but I find flax has a strong flavour and goes rancid too quickly, so I prefer hemp seeds.

Hemp seeds are more of a nutty taste, and last longer than ground flax in the fridge.  The hemp does have a green bit on each seed, so the waffles look a little different, but covered with fruit and syrup no one has complained!

How to tell if your pancake mix is healthy.

Make sure it says “whole grain” and, apply the 5-to-1 ratio test.

I’m talking about the carbohydrate grams to fibre grams ratio.  Carbs divided by fibre should be 5 or lower.

For a full description of the 5-to-1 ratio test see my post about judging from a label, whether grains are healthy.

For example, the Blue Menu pancake mix has 21 g of carbohydrate and 5 g of fibre.  21 g / 5 g = 4.2 carbs to fibre ratio – the ratio is 5 or less and is low enough to be considered healthy.  If the carbs were higher, or the fibre lower it would be less healthy and probably not whole grain, or has a lot of added sugar.

An Aunt Jemima mix has 27 g of carbs to 1 g of fibre = a ratio of 27.  That’s bad.

For more tips like this, check out Dr. Gregor’s How Not to Die book.

I highly recommend this book.  He addresses the top causes of death in our society, like Heart Disease and Cancer, and then presents evidence about foods that prevent those diseases.  Spoiler alert – it’s always plants that prevent disease.

Warning, it becomes addictive to start tweaking your meals to include the foods that studies have shown increase lifespan.  Reminds me, I need to eat more beets…

How Not To Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease

This book has a great deal of science based information about foods that have been proven to prevent and reverse disease.

(Canada link) (US link)

Back to making your waffles.

Wondering whether to use a pancake mix that is fortified with vitamins?

Not required.  Remember, we are getting all the nutrition we need from our whole plant foods, and personally I trust nature, more than I trust man-made (potentially cancer causing) additives and supplements.

Here’s how to make vegan waffles from a box of pancake mix:

Mix 1/3 cup mix and 1 tablespoon of hemp seeds for each waffle.  You want 4 waffles?  Use 1 1/3 cups of mix and 4 tbsp of hemp seeds.

Add slightly more than 1/3 cup of non-dairy milk per waffle.

Try adding the extra milk a tablespoon at a time.

We like to use soy milk for the extra protein.   Almond milk, rice milk, or water will also work, I have tried them all.

The mix should be a thick soup consistency, not runny.

The runnier the mixture, the thinner, drier, and crispier the waffle will be because it spreads out more on the waffle iron.

Lightly spray the top and bottom of the waffle iron, to prevent sticking.  Our waffles stick if we don’t.  This small amount of oil is better than 1/4 cup or whatever the recipes usually call for.

Use about 3-4 heaping tablespoons of mix per waffle.

Our favourite topping is thawed frozen fruit

About 1 1/2 cups of fruit per waffle…

Like sliced strawberries or whole blueberries.  We always have a few bags of frozen fruit in the freezer.  Costco is our favourite place to buy frozen fruit.

When we are starting to stir up the waffle mix, we pour frozen fruit in a big bowl and microwave it for a few minutes, until just thawed. When the waffle is done we generously spoon fruit over each waffle before serving.

Lastly, add pure maple syrup, or agave syrup, over the top if you like, we use enough for moisture and a bit of sweetness.

Make sure to drink something,

when you eat whole grain foods, because whole grains are full of fibre and are going to suck moisture out of your body if you don’t have liquids in your tummy too.

Often the kids will have a glass of soy milk as well with their waffles, this ensures they are getting vitamin B12 that day plus, some more healthy fats, and protein too.

To find out how we feed our family vegan on a daily basis check out this post, How to Eat Vegan for Energy and Weight Loss, it includes a breakdown of the amount of proteins and grains that we aim for.

 

We like waffles on sleepy mornings

because they are fast and difficult to mess up.  Pancakes take a bit more skill, don’t you find?  Pancakes can get burned, or may end up too soft on one side and too crispy on the other.

It wasn’t that long ago that we would cut waffles up for our girls.  Now they can do it themselves.

I’m realizing here, we have made vegan waffles every weekend, for more than a year.

I guess we don’t get tired of eating them!  Do you? 🙂

 

Image of a vegan whole grain waffle with strawberries.
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Whole Weekend Waffles

Course: Breakfast
Cuisine: Western
Prep Time: 2 minutes
Cook Time: 3 minutes
Total Time: 5 minutes
Servings: 1 waffle
Calories: 441 kcal
Author: Jeanette Whitten

Use whole grain pancake mix to make low fat, and much more awesome, plant-based waffles, serve with fruit, and get your day off to a high fibre, energetic start!

Ingredients

  • 1/3 cup whole wheat flour waffle/pancake mix make sure the mix has no added fat or milk products
  • 100 ml soy milk or other low fat non-dairy milk
  • 1 tbsp hemp seeds
  • 1 1/2 cups strawberries frozen sliced or other fruit
  • 2 tbsp maple syrup

Instructions

  1. Measure the waffle mix and hemp seeds into a small bowl.

  2. Add non-dairy milk and stir with a fork, the consistency should be a thick soup.  

  3. Lightly spray a waffle iron.  Add mixture to the centre.

  4. Close and cook on med-high, until the waffle almost stops steaming.

  5. Microwave the fruit while the waffles cook.

  6. Remove waffle to a plate, spoon generously with thawed fruit and juices, drizzle with pure maple syrup or agave syrup.

Recipe Notes

In Canada I like the Superstore Blue Menu whole wheat pancake mix.  

Also at Superstore and other grocery stores, there is a "Coyote" mix in a dark red bag that is whole grain and has no added milk products.

If you buy a mix with added flax, then reduce the hemp seeds some.  I still recommend you add hemp seeds because they add a lovely nutty flavour and often the amount of flax added is not very significant.

Nutrition Facts
Whole Weekend Waffles
Amount Per Serving (1 waffle with syrup and fruit)
Calories 441 Calories from Fat 90
% Daily Value*
Fat 10g15%
Sodium 55mg2%
Potassium 688mg20%
Carbohydrates 76g25%
Fiber 9g38%
Sugar 37g41%
Protein 15g30%
Vitamin A 285IU6%
Vitamin C 127mg154%
Calcium 236mg24%
Iron 4.8mg27%
* Percent Daily Values are based on a 2000 calorie diet.

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Zesty Caesar Salad With Croutons – No Oil

Zesty Caesar Salad With Croutons – No Oil

Healthy Fat-Free Easy Vegan Caesar Salad

The zesty garlic, and bright lemon flavours shine in this oil-free dressing with a tofu base.  Dijon mustard and black pepper make it a little spicy.

What makes Caesar dressing taste awesome?  Garlic and lemon.

This vegan simple Caesar salad dressing recipe is low calorie, won’t clog your arteries, provides plant powered protein, many essential nutrients, and tastes awesome.

You may get garlic breath, so, sorry about that…

Jump to Recipe

A crunchy, fresh, dairy-free vegan Caesar salad means no lactose intolerant stomach ache, or bloat, so you feel great after.

 

Caesar salad is popular, and perfect as a vegan meal idea.

One of the first recipes my husband and I veganized in 2013, was Caesar Salad Dressing, we love it.  

With hearty homemade whole grain croutons you can have this oil-free salad as your entire meal.  

Or, how about with store bought vegan burgers or veggie hot dogs, grilled on a panini press, seved on whole grain buns.  Sounds like an easy summer supper to me.

 

We tried a few different oil free vegan caesar salad recipes,

and found this simple, classic, tangy, dairy-free, vegan Caesar salad recipe to be:

the simplest…  the easiest…  and THE BEST!

I hope you give it a try.

How Do You Make Vegan Caesar Salad?

1) Blend vegan caesar dressing ingredients.

Use soft silken tofu (medium works too), fresh zesty garlic cloves (just throw the peeled clove in the blender), freshly squeezed tart lemon juice (or bottled), spicy dijon mustard, freshly ground black pepper, and a good amount of salt.

Let the dressing sit for 5 – 10 min, for the flavours to blend while you prepare the Romaine lettuce.

 

 

2) Cut Romaine lettuce into bite sized pieces.

Lately I like to cut the lettuce first, then spray the cut pieces in my sink in a spinner basket, then spin dry.  

If the lettuce is too wet, the salad dressing can become runny instead of thick.  

If you have prewashed lettuce you are going to save time.

 
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3) Pour dressing on lettuce.

The dressing will coat the greens and has a good creamy thickness.

4) Add awesome homemade croutons

Making your own delicious croutons – will taste better than the ones you buy at the store, by leaps and bounds.

You may not realize that toasting good, whole grain bread, and cutting it up makes WAAAY better croutons than dried up oily refined bread cubes from a store.

Try experimenting with different types of whole grain bread, some have seeds, or flax, or other nutritious ingredients.  There are so many great choices available, and each has a different flavour profile.

Use one to two slices of whole grain bread per person, depending how much other carbs you are serving with the salad.

Toast, then pile the slices up as a tall stack, and slice into bite sized cubes.

A 4 slice toaster, makes this really easy.

You do not need to season the croutons, the dressing will.

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 I like it when the croutons have more time to sit with the dressing.  

This salad lasts for a few days in the fridge and, is great as leftovers. 

5) Add vegan bacon bits.

Use imitation soy bacon bits, and this vegan Caesar salad will pass the test of any non-vegan crowd with strong approval!

Some people like crunchy bits, some like them softer.  The longer your bacon bits are in the salad, the less crunchy they will be.

To avoid artificial food color, look for simulated bacon bits coloured with paprika.

 

Take vegan Caesar salad to a party

We have served this Caesar salad to many a guest, and taken it to parties, no one bats an eye, they just enjoy it.

Or just eat it at home.

As a family we make this every few weeks.  I often serve it with vegan burgers, or with vegan ‘chicken’ nuggets.

Hail Caesar!  And Hail to Your Health as Well

Ok, I just learned the original Caesar salad was named after an Italian immigrant, who invented the salad in his Mexican Tijuana restaurant that catered to Americans trying to get away from Prohibition for a drink, so maybe the reference to Roman Caesars isn’t appropriate… 🙂

 

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.

 

Image of Vegan Caesar Salad with Imitation Bacon Bits in a large salad bowl.
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Zesty Vegan Caesar Salad with Croutons

Course: Salad
Cuisine: Silken Tofu
Prep Time: 15 minutes
Total Time: 15 minutes
Servings: 8 servings
Calories: 125 kcal
Author: Jeanette Whitten

Enjoy romaine lettuce with the best, fast, and easy, dairy-free, tofu based, garlic, and lemon caesar salad recipe we have found.  

We have served this to non-vegan company many times, and they have always enjoyed it.  

Make your own simple croutons, they are fresh and delicious.

Ingredients

  • 3 heads romaine lettuce washed, dried, and chopped

Dressing

  • 340 g silken tofu soft or medium firm tofu works as well
  • 2 garlic cloves minced
  • 3/4 tsp salt
  • 4 tbsp lemon juice freshly squeezed is best
  • 1 tbsp dijon mustard
  • 1/4 tsp black pepper fresh ground

Garnishes

  • 4 slices whole wheat bread or more. Use whole grain to get better nutrition.
  • 1/3 cup soy imitation bacon bits

Instructions

  1. Combine tofu, garlic, salt, lemon juice, dijon mustard, and black pepper in a high speed blender.

  2. Blend until creamy.  Let sit for 5 - 10 minutes for the flavours to combine.

  3. Chop, wash and dry romaine lettuce into bite size pieces and place in a large bowl.

  4. Make the croutons - toast the bread, stack 4-6 pieces at a time, and cut with a long bread knife, into cubes - your favourite crouton size.  1 - 2 slices per person.

  5. Add dressing to the lettuce and stir to combine.  Add the croutons.  Sprinkle with soy bacon bits and serve.

Recipe Notes

This salad refrigerates well and tastes great as leftovers up to a few days later.

The garlic keeps the sauce from spoiling.

Great for lunches!

Serving Suggestions

Serve with vegan burgers or veggie dogs on whole grain buns.

 

 

Nutrition Facts
Zesty Vegan Caesar Salad with Croutons
Amount Per Serving (1 / 8th of salad)
Calories 125 Calories from Fat 27
% Daily Value*
Fat 3g5%
Sodium 317mg14%
Potassium 705mg20%
Carbohydrates 17g6%
Fiber 6g25%
Sugar 4g4%
Protein 9g18%
Vitamin A 20445IU409%
Vitamin C 11.8mg14%
Calcium 122mg12%
Iron 3.5mg19%
* Percent Daily Values are based on a 2000 calorie diet.

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Fast HEALTHY best vegan fat-free PASTA SALAD with BLACK BEANS, corn, green onions, tomatoes, frozen peas and BLACK OLIVES. Low calorie, high vitamin C, HIGH IRON, so GOOD FOR YOU! Families and KIDS love to eat this whole-foods plant-based (wfpb) quick meal.

Fiery Maple Sweet Potato Bowl, No Oil

COLORFUL sweet potatoes, MAPLE CHIPOTLE chickpeas or tofu, EARTHY mushrooms, VIBRANT greens, CREAMY avocado and a FIERY sauce makes for a SPICY and HEALTHFUL VEGAN MEAL BOWL IDEA!

Sweet Zing Orange Thyme Dressing

Healthy OIL-FREE vegan dressing with a SWEET ZING from green onions, apples, and dried cranberries. AWESOME on quinoa and lentils pilaff, and is delicious on BRUSSELS SPROUTS.

Wonderful White Bean and Walnut Sauce with Linguine and Asparagus

If you would like to have a DAIRY-FREE VEGAN WHITE SAUCE for your PASTA, or maybe you are trying to LOSE WEIGHT – here is a WHITE BEAN PESTO SAUCE, it’s a HEALTHY WHOLE-FOOD PLANT-BASED, CREAMY, FAT-FREE recipe.

Green Tomatoes Chickpea Avocado Edamame Rice Salad

Mix Avocado, Fresh Green Tomatoes, Chickpeas, and Edamame Beans for a Creamy Vegan Spread, or Rice Quinoa Salad Bowl. Whole-foods plant-based green goddess recipe. No-oil needed, it’s fat-free but full of natural omega fats to keep your body glowing.

Easy Vegan Chocolate Bean Brownies (Oil Free with Dates)

Easy, moist, fudgy, VEGAN, whole-foods, gluten-free, BEAN brownies. Use white beans, cocoa powder, blended oats, dates, and fruit, in a food-processor, for perfect, chocolate, healthy, rich, brownies everyone will love. FAT-FREE, HIGH FIBER, HEALTHY, DAIRY-FREE, EGG-FREE, AWESOME!

Eating Whole Foods Plant-Based Vegan With IBS

Fix, cure, and treat IBS with a whole-foods plant-based vegan diet, what to do if you still have IBS and you are vegan, or a vegan diet makes IBS worse, eat a low-FODMAP vegan diet to successfully treat IBS.

How to Judge the Healthiness of Grain Products

Trying to decide what kind of bread is healthiest to buy?  What granola bar, cookie, snack food, or what pancake mix is best? Use these 2 tips to increase your resistance to diseases like cancer. Learn what to look for on the nutrition label.

What You Need to Know About Seaweed and Iodine for Vegan Nutrition

Iodine – how much do you need and how should you get it? Everyone needs iodine, but it’s especially important for vegans. Find out how much iodine you need daily to prevent goiter/goitre and the best sources in foods.

Eating Nuts Daily Did Not Cause Weight Gain – It Caused Weight Loss!

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What Is Tofu? | All About Tofu, Nutrition, Benefits, Protein, Types, Ingredients, Health

ALL YOUR TOFU QUESTIONS ANSWERED – learn about tofu taste, nutrition, what tofu is made of, protein content, fiber, benefits, controversy, GMO, soybeans, calories, fat, and is tofu healthy. Plus how to choose, buy, press, and prepare soft, silken, and firm tofu.

Great Tofu Recipe Ideas For Dinner

Looking for fast, simple, easy, and the best tofu recipe ideas for dinner? Here is a list of healthy, family friendly tofu recipes with soft, silken, medium, firm and extra firm tofu options that taste delicious, and are great healthy, no oil, vegan meals.
Eating these tofu recipes will make you and your loved ones lose weight and fight disease – guaranteed.

What my IBS Symptoms Were Like – Before I Went Vegan

As an omnivore, my IBS symptoms included alternating diarrhea and constipation, acid indigestion, doctor’s tests, depression, stomach and intestinal pain, fatigue and weight loss.

Mission Statement for VeganEnvy

I created VeganEnvy to be a fun, relevant, engaging, social and helpful place for you to belong.

How to Stir, Use, and Store Natural Peanut Butter – and Why It is SO MUCH BETTER

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How to Eat Vegan for Energy and Weight Loss – For Adults and Kids

RECOMMENDED PRINCIPLES of the VeganEnvy DIET AND LIFESTYLE – how to eat whole foods plant based healthy vegan without oil TO LOSE WEIGHT, stay skinny, have great skin, and be FULL OF ENERGY, and how to move to STOP BACK PAIN and keep your ENTIRE body feeling great.

Why No Oil on a Whole Foods Plant-Based Diet?

We haven’t used oil in our kitchen since 2013 and I recommend you don’t either, starting now. This post outlines the reasons.

Adding Healthy Plant Based Meals to Your Menu is Easy!

Help others learn – share on social media!

Fiery Maple Sweet Potato Bowl, No Oil

Fiery Maple Sweet Potato Bowl, No Oil

Colorful sweet potatoes, maple flavoured chipotle chickpeas, earthy mushrooms, vibrant greens, creamy avocado and a fiery vegan mayo makes for a spicy and healthful vegan meal.  Use tofu cubes instead of chickpeas, for an equally spicy protein option.

Jump to Fiery Maple Sweet Potato Vegan Bowls Recipe

 

Jump to Fiery Vegan Mayo Recipe

How to make a colourful vegan sweet potato bowl

Start by putting peeled sweet potatoes on to boil.

I recommend you cut them in half, to speed cooking time – I didn’t, and they were a little undercooked.

Second, prepare your mushrooms – dried or fresh.

You can use dried mushrooms, or fresh.  I like to have dried mushrooms in my pantry, they don’t spoil, and I always have some on hand.

Dried mushrooms are so amazingly excellent for flavoring soups.

They tasted great rehydrated in this recipe as well, a bit chewier than fresh though.  The broth you get from rehydrating mushrooms is so flavorful, save it if you can!

I bought this huge container of gourmet dried mushrooms from Costco, and followed the instructions for rehydrating, first in hot water, then boiling.  I used the microwave, thinking it would be faster and easier.  If you use a microwave too, be careful the water doesn’t boil over.  Next time, I think I will use a pot on the stove instead, so I can boil the mushrooms longer and make them less chewy.

If you are using fresh mushrooms,

even better!

See the recipe notes for instructions.

Saute them, with some diced white onions if you have any, in a large skillet.  Remove to a separate dish and use the same skillet for the chickpeas and/or tofu.

Third, make the chickpeas and tofu.

Either / both taste excellent in this recipe, separately or together.

Chop some green onions, add to a large skillet with soy sauce and fresh ground black pepper and add the drained chickpeas or tofu.

Add in the spices, and mushroom broth.  This is where you might use tofu instead.

Here, I am making chickpeas for my husband and I, and plain tofu for the kids – because one of my daughters doesn’t like chickpeas (we think she is crazy for this, but love her anyways).

These spices are going to fire it up whether you use chickpeas, tofu, or both.

 

While my chickpeas saute, I heated up the kids tofu for 3 – 4 minutes in the pot of boiling water for the sweet potatoes.

I could also have done this in the mushroom water, didn’t think of that until later, that would be even better, yum!

First, reserve about 5 cubes of cold tofu for the Fiery Vegan Mayo Sauce, throw them in a small blender instead of the boiling water.

Prepare the fiery vegan mayo sauce.

With tofu, cashews, a touch of lemon juice, chipotle powder or hot sauce, smoked paprika, soy sauce and some non-dairy unsweetened milk.

I use soy milk, cause it’s my fave.

Lastly put the bowls together!

First set down a bed of energy boosting greens, like baby spinach.  I used romaine lettuce for my girls.

Then, create rows of the vibrant orange sweet potatoes, spicy maple chickpeas and/or tofu, dark flavourful mushrooms, bright green sliced avocados and drizzle generously with the fiery creamy sauce.

It’s a fat free sauce after all, and so spicy good, use a generous amount!

 

Each color in the bowl, provides different antioxidants that you need.

With a vegan bowl recipe like this, eating a rainbow of foods is easy and you are going to feel great after this medly of nutritious foods.

A spicy, sweet, beautiful bowl of taste, and health!

 

Image of two fiery chipotle maple sweet potato tofu chickpea mushrooms vegan healthy bowls.
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Fiery Maple Sweet Potato Chickpea / Tofu Bowl

Course: Main Course
Cuisine: Western, Whole Foods
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 6 servings
Calories: 361 kcal
Author: Jeanette Whitten

Spicy and sweet, a satisfying bowl with chickpeas or tofu, avocado, sweet potato and mushrooms on a bed of greens.  

Serve with Fiery Vegan Mayo sauce.


Ingredients

  • 3 sweet potatoes medium, peeled and boiled
  • 2 tsp soy sauce
  • 4 tbsp green onions diced, about 4
  • 1/2 tsp black pepper fresh ground
  • 3 cups mushrooms dried or fresh, shiitake, portabella
  • 350 g extra firm tofu or skip and double the chickpeas
  • 540 ml chickpeas drained, or skip and double the tofu
  • 1 tbsp maple syrup
  • 2 tsp cumin
  • 1/2 tsp chipotle powder smoked jalapeno powder, or hot sauce
  • 2 tsp paprika
  • 1 avocado thinly sliced
  • 8 cups spinach or other dark greens

Instructions

Sweet Potato

  1. Put a pot of water on to boil.  Peel the sweet potatoes and cut in half (to speed cooking time).  Add to the boiling water.  They should take about 10 - 15 minutes to cook.  Test with a fork and when soft, remove them to a cutting board, slice into rounds just before adding to bowls.

Dried Mushrooms (Fresh Mushrooms? - see recipe notes for instructions)

  1. Follow instructions for re-hydrating the dried mushrooms.  I use the microwave.   Add mushrooms to the bowls when you plate them.  No need to saute dried mushrooms, they are flavourful on their own.  Use the broth to cook the tofu / chickpeas.  Reserve extra delicious broth for future cooking.

Chickpeas / Tofu

  1. While the sweet potatoes cook, drain the chickpeas / cube the tofu.

    Reserve some tofu cubes for the sauce.

  2. Add green onions, soy sauce, and fresh pepper to a large skillet on medium heat.

  3. Add chickpeas / tofu, paprika, chipotle powder, and cumin,  and stir to combine.  Saute for 2 - 3 minutes, stir and flip.  Add 1/4 cup mushroom broth to keep from sticking and add flavour.  

  4. Add maple syrup.  Stir and flip tofu cubes until the liquid is gone.  Turn off heat.  

Build the Bowls and Serve!

  1. Place a bed of spinach in each bowl, make rows of sweet potato, sliced avocado, chickpeas / tofu and mushrooms and generously drizzle with Fiery Vegan Mayo sauce.

Recipe Notes

To use fresh mushrooms, slice and saute with 1 - 2 tsp of soy sauce or tamari, and some black pepper, then remove to a separate dish.

You may want to add a diced white onion - if you do: saute until the onion caramelizes and the mushrooms are tender and edges start to brown.

Once the mushrooms are done, use the same skillet to cook the tofu / chickpeas.

Nutrition Facts
Fiery Maple Sweet Potato Chickpea / Tofu Bowl
Amount Per Serving (1 / 6th)
Calories 361 Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 1g6%
Sodium 219mg10%
Potassium 1250mg36%
Carbohydrates 57g19%
Fiber 14g58%
Sugar 10g11%
Protein 16g32%
Vitamin A 13595IU272%
Vitamin C 18.6mg23%
Calcium 140mg14%
Iron 5.9mg33%
* Percent Daily Values are based on a 2000 calorie diet.

 

Image of fiery vegan sweet potato chickpea mushroom spinach bowl.
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Fiery Vegan Mayo Sauce

Course: Sauce
Cuisine: Vegan
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 6 servings
Calories: 42 kcal
Author: Jeanette Whitten

A fiery smoky sauce that looks and tastes awesome on vegan bowls!  A great sauce like this, changes boring to delicious.  Use tamari instead of soy sauce to make it gluten free.

Ingredients

  • 1/3 cup extra firm tofu
  • 2 tbsp soy milk unsweetened
  • 1 tsp lemon juice
  • 3 tbsp cashews
  • 1 tbsp soy sauce or tamari to make gluten free
  • 1/4 tsp chipotle powder or hot sauce
  • 3/4 tsp paprika smoked
  • 3/4 tsp onion powder

Instructions

  1. Add tofu, soy milk, lemon juice, cashews, soy sauce or tamari, chipotle powder or hot sauce, smoked paprika, and onion powder to a small high speed blender. 

  2. Blend until smooth. Drizzle generously over bowls before serving.

Nutrition Facts
Fiery Vegan Mayo Sauce
Amount Per Serving (1 / 6th)
Calories 42 Calories from Fat 18
% Daily Value*
Fat 2g3%
Sodium 179mg8%
Potassium 72mg2%
Carbohydrates 2g1%
Protein 2g4%
Vitamin A 195IU4%
Vitamin C 0.3mg0%
Calcium 12mg1%
Iron 0.6mg3%
* Percent Daily Values are based on a 2000 calorie diet.
 
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Adding Healthy Plant Based Meals to Your Menu is Easy!

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BEST SLOW COOKER CHILI for a CROWD

BEST SLOW COOKER CHILI for a CROWD

Vegan Simple and Easy Slow Cooker Chili with a smoky, spicy taste.

Simple and easy vegan chili in a crock pot.  A smoky tasting vegetable chili, with kidney and black beans, lentils, green and red peppers, onion, corn, mushrooms, and diced tomatoes.

The best vegetarian chili you have ever had.

I have been creating whole foods plant based vegetarian chili recipe variations since 2013, and this is the current champion!

This vegetarian chili has a perfect mix of my custom chili spice blend with just the right mix of spices, heat, and chili powder.

Kids and adults both like it.

Make this chili for a party, or make it for yourself.  You can adjust the servings on this page and the recipe will recalculate for you.

Jump to Recipe

Nutrition Facts
Vegetarian Chili – the BEST SLOW COOKER CHILI for a CROWD
Amount Per Serving (1 / 12th of recipe)
Calories 245 Calories from Fat 9
% Daily Value*
Fat 1g2%
Sodium 860mg37%
Potassium 892mg25%
Carbohydrates 45g15%
Fiber 16g67%
Sugar 5g6%
Protein 15g30%
Vitamin A 1515IU30%
Vitamin C 32.6mg40%
Calcium 89mg9%
Iron 6mg33%
* Percent Daily Values are based on a 2000 calorie diet.

Smoked paprika

This oil-free whole foods plant based (wfpb) chili recipe uses smoked paprika for the smoky flavour, so if you haven’t tried smoked paprika before, run out and get some!

We found our smoked paprika at Costco and use it all the time in many of our meals, most grocery stores and supermarkets carry it.

No fake food in this recipe.

Chili doesn’t need any fake vegan meat to taste awesome, I’m not dissing on fake meat here – I use it occasionally – but, this chili is pure wholesome whole foods.

It may be vegan chili, without oil, but it looks like it has meat in it.

The key is choosing dark lentils, darker lentils will look like ground beef.

We use a lentil trio from Costco – I will link to it in the recipe ingredients – it has nice dark coloured lentils in it.  I find canned lentils are usually too light in color.

These dried lentils only take 8 minutes to cook!  If they are a bit chewy when you put them in the slow cooker, that is good, because they will absorb liquid and make the chili thicker.

It is worth it to caramelize your onions before adding them to the crock pot.

Really, it doesn’t take much longer to saute the onions in a bit of water on the stove (no oil required), because you need to dice the peppers anyways.

Food processor, or chop your onions, put them in a frying or metal saute pan, then, at the same time as they cook, dice the peppers.

Be triple efficient – start your lentils cooking first!  Remember, these lentils only take 8 min to cook.

 

Here is the chili before being cooked.

 

 

The spice mix is perfection.

When we make this deluxe vegan chili for a crowd, we make extra spice and save it for smaller batches later 

 

Here is the chili after being cooked.

 

 
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Wherever you are feeding a large crowd, consider making this party food chili recipe.

Take this chili to work, pot-luck lunches, family events, functions, any gathering of hungry people is going to be well served by this vegan dish!

Everyone who likes chili, loves this delicious smoky bean filled chili, it is great for non-vegans.

A vegan party spread with this chili:

 

Serve your chili with some whole grain buns, and some dips and spreads:

like homemade guacamolehomemade salsa, and vegan onion dip, that I made here.

See my irresistible peanut butter cookies and no sugar chocolate bean brownies on this table too?  Try them too!

Get your party on!

How about taking this vegan chili to your next social gathering?

 

Greg, my husband, took this vegan chili to his office, for a work pot-luck lunch.

He had the chili in a slow cooker, people started commenting how good the chili was smelling at 10am!

 

By lunchtime those non-vegans couldn’t wait to dig in.

Greg is totally casual, so he doesn’t mention when something is vegan.

So people at his work are eating this chili and loving it, and someone comments how the chili is vegetarian (’cause some people know Greg is vegan).

Someone else is like “really, there is no meat in this?!”  just stunned, “like wow, how is that even a thing?”

Then of course, people ask “why no meat?” and Greg gets to explain how he is vegan, and he wants to avoid cancer, and heart disease, and he feels awesome, and blah, blah, and he usually ends up converting a man to eat more plant-based by the end of it.

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I’m simply going to post this recipe now, and you let me know in the comments whether you agree that it is the best!

 

Image of the Deluxe VeganEnvy three bean chili after being cooked, it looks like meat.
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Vegetarian Chili – the BEST SLOW COOKER CHILI for a CROWD

Course: Main Course
Cuisine: Mexican
Prep Time: 15 minutes
Cook Time: 2 hours
Total Time: 2 hours 15 minutes
Servings: 12 people
Calories: 245 kcal
Author: Jeanette Whitten

This vegan chili, without oil, looks like it has meat in it. The key is choosing dark lentils, they will look like ground beef. We use a lentil trio from Costco – see the link to it.

Recipe yields a full 5 quart (4.7 litre) crock-pot / slow cooker. You can update the Servings number to recalculate the recipe if you want to make more or less.

Ingredients

  • 1 cup dried lentils prepared, slightly undercooked, choose dark coloured lentils like the ones in the link - these are the exact lentils we love. They only take 8 minutes to cook!
  • 1 green pepper diced
  • 1 red pepper diced
  • 1 onion sweet, white
  • 1080 ml diced tomatoes can drained
  • 341 ml corn kernels, canned
  • 284 ml mushrooms can
  • 540 ml black beans
  • 540 ml kidney beans

Chili Spice Mix

  • 4 tbsp chili powder
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1/4 tsp cayenne powder
  • 1 tsp oregano dried
  • 2 tsp paprika smoked
  • 2 tbsp ground cumin
  • 3 tsp salt
  • 2 tsp pepper fresh ground, or double the amount of powdered pepper

Instructions

  1. Turn slow cooker to high.

  2. Cook lentils in a small pot following the package directions, until just undercooked. They will finish cooking and absorb liquid in the chili.  On the stove my lentils take 7 minutes of simmering in water, plus 4 min of sitting with the heat off, then I drain and add the lentils to the slow cooker.

  3. Meanwhile, add diced onions to a saute or frying pan and cook on medium heat 5 - 9 minutes to caramelize.  Add small amounts of water to prevent sticking.  No oil required.  Bits of brown are tasty.

  4. While the onions are getting flavourful, drain your cans of diced tomatoes as much as possible, really get the liquid out, and add to the slow cooker.  

  5. Large dice the green and red peppers into bite sized pieces. Throw them into the slow cooker so they can start warming up.

  6. Mix up the spices in a separate dish, there will be extra - we aren't going to use it all. 

    Stir 4 heaping tablespoons of spice mix into the slow cooker now before it gets too full.  Reserve the rest of the spice mix for taste testing and adding later or to future chili.

  7. Add all remaining vegetables, lentils, and beans, to the slow-cooker / crock-pot, and stir well to combine.  

  8. Cook on high until bubbling (about 2 hours for my old, very full crock-pot).  It will be faster if your crock pot is less full (see notes).   You can serve the chili at this point, but if you reduce to low and continue cooking for a few hours longer, the chili is going to get tastier and more thick and more brown looking.

Recipe Notes

Cooking time will vary, depending on the size of your slow cooker and how much chili you are making.

Slow cooker manufacturers recommend filling the pot at least half full and no more than two-thirds full.

Your dish might cook more quickly and burn around the top if filled less than half full, and if over-filled, it will take longer to heat up to temperature and cook.

 

Nutrition Facts
Vegetarian Chili – the BEST SLOW COOKER CHILI for a CROWD
Amount Per Serving (1 / 12th of recipe)
Calories 245 Calories from Fat 9
% Daily Value*
Fat 1g2%
Sodium 860mg37%
Potassium 892mg25%
Carbohydrates 45g15%
Fiber 16g67%
Sugar 5g6%
Protein 15g30%
Vitamin A 1515IU30%
Vitamin C 32.6mg40%
Calcium 89mg9%
Iron 6mg33%
* 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.

Adding Healthy Plant Based Meals to Your Menu is Easy!

Help others learn – share on social media!

Lazy Vegan Frittata with Spinach, Tofu, Potatoes, and Chickpeas

Lazy Vegan Frittata with Spinach, Tofu, Potatoes, and Chickpeas

Image of lazy vegan frittata, some with peas and some with spinach, in bowls.

Lazy vegan frittata with tofu, chickpeas, potatoes and spinach.  Oil-free.

This vegan eggless fat-free frittata might look a little sloppy, but it’s fast, and will make you feel happy.  In less than 30 minutes, you can dig into a comforting mess of potatoes, greens, chickpeas and tofu.

There are two sides of this dish, one has frozen green peas – for the kids, the other frozen spinach – for the adults.  Or, mix them together – you choose.

Jump to Recipe

 

Potatoes and chickpeas are becoming one of my favourite combinations, they are lick your lips delicious and satisfying.

Chickpeas are blended in this recipe, so you get the taste, but also get creaminess.

Nutritionally complete,

Lots of energy, vitamin C, and iron, in this stick-to-your-ribs, vegan meal.  With no oil or added fat, because nobody needs that.

A great fast vegan dinner recipe idea to try on a busy night.

A comfort bowl of yummy smooth, chewy, and chunky textures.

Kids love this recipe,

for it’s simple flavours and yellow color.

Image of Vegan lazy frittata with potatoes frozen green peas chickpeas and tofu in bowls.

How to make vegan lazy frittata

Start by dicing red or white potatoes, skins on, place in a large pot, and just-about cover with a layer of water.

Use a really wide medium-deep pan if you can.  It will cook faster.

Dice and cover the onions and potatoes with water.

The water prevents sticking, and cooks them perfectly.  The onions add flavour.

I love that I don’t have to peel the potatoes for this easy vegan spinach frittata.

Image of diced potatoes, with skins on, covered by a thin layer of water, cooking in a large wide pot, for lazy Vegan frittata recipe.

Turmeric provides the color.

Blend tofu, chickpeas and garlic cloves until smooth with turmeric for color.

 

Add water or unsweetened non-dairy milk to thin.

Image of blended tofu and chickpeas in a food processor for lazy Vegan frittata.

Turmeric is a wonder food in many ways.

  • Less than a teaspoon a day of turmeric appears to significantly lower the DNA-mutating ability of cancer-causing substances.
  • Turmeric is very helpful for people with rheumatoid arthritis – curcumin (found in turmeric) was more effective in alleviating pain for RA sufferers, compared to the leading drug of choice.

See here for more studies on positive effects of turmeric.

Good reasons to cook with turmeric, right?

Combine

Before the liquid has evaporated from the potatoes – but once they are done cooking – turn the heat to low.

Add the tofu, chickpea blended mixture to the potatoes and onions, and combine.

 

Image of stirring the tofu chickpea mixture into the potatoes, on the stove, for the lazy Vegan frittata recipe.

Add the mushrooms,

smooth flat, put the lid on, cook for 5 minutes on low.

Stir to prevent burning.

 

Add the spinach, and frozen peas.

Still on low, cook, covered for 5 more minutes.

Image of spinach with the vegan lazy frittata with mushrooms.

Potatoes are my daughter Amber’s favourite starch, I agree, potatoes are so good.

They taste great with the creamy tofu/chickpeas, the spinach and the mushrooms.

Nice combination.

Enjoy the potato goodness in this easy vegan dinner dish! 🙂

Image spinach vegan lazy potato frittata with mushrooms in a bowl.

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Vegan lazy frittata eggless
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Lazy Vegan Frittata (With Tofu Potatoes and Chickpeas)

Course: Main Course
Cuisine: Egg Free, Italian
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 8
Calories: 292 kcal

This is true vegan comfort food.  It may look a little sloppy, but is so easy to mix together and enjoyable to eat from a bowl.  

Fill yourself with tasty energy with this vegan, lazy fat-free healthy frittata.

Change number of servings and recipe will adjust.

Ingredients

  • 8 red potatoes diced, skins on, medium
  • 1 onion medium, sweet white, diced or blended
  • 350 g firm tofu block, extra firm, not pressed use it's water too
  • 2 garlic cloves, medium
  • 540 mL chickpeas can drained
  • 5 mL turmeric powder, ground
  • 5 mL salt
  • 284 mL mushrooms can sliced, drained, or fresh mushrooms
  • 300 g spinach chopped, frozen thawed, or fresh
  • 1.5 cups green peas frozen
  • 1/2 cup soy milk unsweetened, or water, as needed for blending, or other unsweetened non-dairy milk

Instructions

  1. Place diced potatoes and onions in a wide saute pan, just covered with a layer of water.  Simmer on medium high, uncovered.

  2. Blend or food process the tofu with it's water, chickpeas, turmeric, garlic cloves and salt. Add unsweetened non-dairy milk or water 1/4 cup at a time, to thin so you can process it until smooth.  

  3. Microwave frozen spinach to thaw.

  4. Before all the water evaporates from the potatoes, when they are still wet, turn down to low and stir the tofu mixture and drained mushrooms into the potatoes.  Spread the mixture evenly.

  5. Cover and cook on low for 5 minutes. Watch for burning, stir frequently.  A thin brown crust may form on the bottom. You can scrape this up fairly easily when cleaning up.

  6. Stir frozen green peas and thawed undrained spinach into the mixture, cover and cook for 5 more minutes on low until heated through.  I keep them separated - stirring the green peas on the kids side of the dish, and spinach on the adult side.  You can mix them together if you choose.

  7. Serve - warm and comforting!  Add cherry tomatoes or ketchup for a great combination.

Nutrition Facts
Lazy Vegan Frittata (With Tofu Potatoes and Chickpeas)
Amount Per Serving (1 tenth of recipe)
Calories 292 Calories from Fat 27
% Daily Value*
Fat 3g5%
Sodium 817mg36%
Potassium 1554mg44%
Carbohydrates 54g18%
Fiber 10g42%
Sugar 7g8%
Protein 14g28%
Vitamin A 3750IU75%
Vitamin C 41.2mg50%
Calcium 115mg12%
Iron 5.1mg28%
* 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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