Serves 2- 4 | 30 minute prep/cook
- 1 cup brown rice, white rice or 8 oz udon noodles (your preference)
- 1/4 cup peanut butter
- 1/4 cup coconut milk
- 1 tablespoon sugar
- 1 tablespoon soy sauce
- 1 tablespoon rice vinegar
- 1/4 teaspoon powdered ginger
- 1 block extra firm tofu, pressed and cut into small squares
- 2 cups snow peas, with ends trimmed
- 1 carrot, peeled and shredded
- 1 tablespoon soy sauce
- 1 tablespoon mirin
- 1 tablespoon peanut oil
- canola oil for frying
Cook rice or noodles according to package.
Meanwhile, to make the peanut sauce, combine the peanut butter, coconut milk, sugar, soy sauce, rice vinegar, and powdered ginger. Mix until very smooth.
Add the snow peas to boiling water for 1 to 2 minutes, then drain and transfer to a bowl of ice-water and set aside.
In a small bowl, mix together the soy sauce, mirin and peanut oil.
Pan-fry the tofu in a non stick pan with a small amount of canola oil until at least 2 sides are browned.
Turn off the heat and add the snow peas and the soy-mirin mixture to the tofu. Mix well and let simmer for a minute or two until everything is well covered and the mixture turns to a glaze.
Plate the rice/noodles, tofu and peas, and carrots. Drizzle with the sauce and serve.
Sourced from: Ulm, Lauren. “Soy-Mirin Tofu with Snow Peas and Peanut Sauce.” Vegan Yum Yum.
Serves 2- 4 | 1 hour cook/prep
- 2 medium sized carrots, peeled and diced
- 1 pound butternut squash, peeled, seeded, and diced
- 1 tablespoon fresh rosemary or thyme, chopped (or 1 tablespoon italian seasoning)
- 5 tablespoons olive oil
- 5 1/2 cups vegetable stock
- 1/2 cup dry white wine
- 2 garlic cloves, minced
- 1 cup onion and/or shallot, chopped
- 1 1/2 cups uncooked arborio rice
- 1/2 cup plain, unsweetened almond milk
- 2 tablespoons tahini
- 1/4 cup nutritional yeast
- 1 tablespoon freshly squeezed lemon juice
- 1 tablespoon mirin (or you can use white wine with a pinch of sugar)
Preheat the oven to 350 degrees. In a large bowl, place the carrot, squash and seasoning. Add 3 tablespoons of olive oil and toss to coat. Sprinkle with salt and pepper. Arrange on a baking sheet in a single layer and roast for 20 to 25 minutes, until soft but not mushy.
In a saucepan over medium heat, combine the stock and wine and heat until simmering.
In a large, non-stick skillet, heat the remaining 2 tablespoons of olive oil over medium heat. Add the garlic, onion, and rice and sauté for 5 minutes, or until the rice starts to toast.
Add 1 cup of the simmering broth mixture to the rice and cook, stirring continuously, until the liquid is mostly absorbed. Continue adding the broth 1 cup at a time, cooking until absorbed after each addition, until all of the broth is gone.
Add the almond milk, tahini, nutritional yeast, lemon juice, and mirin and cook for another 5 minutes. Stir in the roasted vegetables and season to taste with salt and pepper.
Serves 2- 4 | 30- 40 min prep/cook
- 1 head cauliflower, chopped into bite-sized pieces
- 1/4 cup olive oil
- 1/2 tablespoon dried herbs (basil, marjoram, oregano, thyme, etc.)
- 1/2 teaspoon kosher salt
- black pepper, to taste
- 3 cups penne pasta
- 4 cups spinach
- 1/2 cup oil packed sun-dried tomatoes (or regular sun-dried tomatoes soaked in hot water to soften), cut into strips
- 1 tablespoon balsamic vinegar
Preheat the oven to 400 degrees. Cook pasta according to package and set aside.
Place the cauliflower, olive oil, dried herbs, salt, and pepper in a bowl. Toss to coat and transfer to a baking sheet. Roast for 20 to 30 minutes, just until the cauliflower starts to brown (careful not to overcook). Then turn the oven to broil and broil for 1 to 3 minutes, just until the cauliflower is nicely colored.
Place the spinach in a large bowl and cover with the hot cauliflower. Gently toss, then add the pasta, sun-dried tomatoes and vinegar. Toss until well combined and serve.
Sourced from: Ulm, Lauren. “Roasted Cauliflower and Wilted Spinach Salad.” Vegan Yum Yum.
Serves 2- 4 | 10 minute prep | 1 hour cook
- 3 to 4 slices of whole grain bread
- 1 teaspoon Italian seasoning
- 1/2 teaspoon garlic powder
- 1/8 teaspoon sea salt
- 1/2 cup walnuts
- 2 cups mushrooms, chopped
- 1/2 cup onion, diced
- 3/4 pound spaghetti
- 3 cups jarred marinara sauce (or homemade sauce of your choice)
Preheat the oven to 350 degrees and line a baking pan with parchment paper.
Put the bread slices into a food processor and process into coarse crumbs. Put the breadcrumbs, Italian seasoning, garlic powder and salt into a medium bowl.
Put the walnuts into the food processor and pulse into coarse crumbs, then add the walnuts to the bread crumb mixture, stirring to incorporate.
Process the mushrooms and onion until puréed, then add to the bread crumb mixture, stirring to incorporate.
Spoon out about 1 1/2 tablespoons of the mixture and roll it into a ball. Continue this way until you’ve used all of the mixture. Arrange the wheatballs onto the lined baking sheet.
Bake for 25- 30 minutes then gently rotate and bake for another 12- 16 minutes.
Meanwhile, cook the pasta according to package, drain, and set aside. Then, pour the marinara sauce into a medium sauce pan and bring it to a simmer. Once the wheatballs are finished cooking, gently add them to the sauce one at a time. Let them simmer for 7- 10 minutes.
To serve, put pasta in a bowl and then top with the sauce and wheatballs.
Sourced from: Campbell, Leanne. “Spaghetti and Wheatballs.” The China Study All Star Collection.
Serves 4- 6 | 20 minute cook/prep
- 16 ounces whole wheat pasta
- 1/4 cup vegetable broth
- 1 onion, sliced thin
- 1/2 red bell pepper, seeded and diced
- 1/2 green bell pepper, seeded and diced
- 1 jalapeño pepper, seeded and diced
- 2 cups chopped broccoli
- 1 large carrot, cut in thin strips
- 1/4 cup chopped fresh basil
- 2 tablespoons sesame seeds
- 1/4 cup natural peanut butter (if you use regular peanut butter, reduce the agave to 1 tablespoon)
- 1/4 cup light tamari or soy sauce
- 2 tablespoons rice vinegar
- 1 tablespoon fresh ginger, minced
- 2 cloves garlic, minced
- 2 tablespoons agave
- green onions, sliced (optional)
- crushed peanuts (optional)
- salt and pepper to taste (optional)
Cook pasta according to package. Drain and set aside.
In a large pot, add the vegetable broth, onions, peppers, broccoli, and carrot. Cook for 5 minutes or until the vegetables are cooked a little over halfway to your desired doneness. Turn off the heat.
Stir the pasta, basil and sesame seeds into the vegetables.
In a separate, small saucepan, add peanut butter, tamari, rice vinegar, ginger, garlic, and agave. Cook over medium heat, stirring constantly, until the mixture is smooth. Pour over the noodles.
Mix and serve. Garnish with green onions, peanuts and salt/pepper to taste.
Sourced from: Campbell, Leanne. “Nutty Noodles with Vegetables.” China Study Cookbook.
Serves 2- 4 | 15 minute prep/cook
- 1 cup jasmine rice
- 1 tablespoon grapeseed (or similar) oil
- 1/4 cup chopped onion
- 1/2 teaspoon cumin
- 1/2 teaspoon coriander
- 1/2 teaspoon red pepper flakes
- 1/2 teaspoon oregano
- 1 can black beans, drained but not rinsed
- 3 tablespoons tamari (or soy sauce)
- 3 tablespoons worcestershire sauce
- 1/2 cup frozen peas
- 2 medium carrots, shredded
- 1/2 cup frozen corn
- Earth Balance margarine (optional)
Start cooking the rice according to package.
When the rice is almost done, heat the oil in a large skillet. Add the onion, cooking until golden brown.
Add the cumin, coriander, red pepper flakes and oregano. Sauté for a minute or two, careful not to burn the seasonings.
Add the beans, tamari and worcestershire sauce. Simmer on low until the rice is done.
Add the peas, carrots and corn for a minute or until defrosted.
Add the rice to the pan. Then add earth balance to taste (optional).
Sourced from: Ulm, Lauren. “Rainbow Rice and Beans.” Vegan Yum Yum.
Serves 4 | 15 minutes prep/cook
- olive oil for sautéing
- 1 large head of bok choy, chopped
- 1 cup kale, chopped
- 2 cups mushrooms, sliced
- 2 or 3 cloves of garlic, minced
- 1/2 teaspoon red pepper flakes
- 1 teaspoon ground ginger
- 12 oz rice noodles
- 4 cups vegetable broth
- 2 tablespoons miso paste
Heat a thin layer of olive oil in a large sauté pan or a large pot on medium heat. Add the bok choy, kale, mushrooms, garlic, red pepper flakes and ginger. Cook for 2 to 3 minutes or until the vegetables start to wilt and reduce.
Meanwhile, in a different large pot, add the miso paste to the vegetable broth and bring to a boil. Once boiling, add the rice noodles. Cook them according to package, being careful not to overcook.
When the noodles have 4 minutes left (which may be right when you put them in– mine only needed to cook for 4 minutes according to the package), add the bok choy mixture from the other pot and stir to combine.
Add salt and more red pepper flakes if needed.