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Recipes

Entrées:

Tofu Chorizo Crumbles: (click to expand) Tofu Chorizo Crumbles
  • Author:
  • These tofu crumbles are a much healthier alternative to Mexican chorizo.
    Ingredients:
  • 16oz drained Super Firm Tofu (75mg Sodium)
  • 1 Tbs reduced sodium Tamari (700mg Sodium)
  • 1 Tbs Dried Onion Flakes
  • 2 tsp Paprika
  • 1 tsp Smoked Paprika
  • 1 tsp Onion Powder
  • 1 tsp Chilli powder
  • 1 tsp Cinnamon
  • 1 tsp Ground Cumin
  • 1/2 tsp Ground Black Pepper
  • 1/2 tsp Garlic Powder
  • 1 tsp Liquid Smoke
  1. Drain water from tofu package. Break apart tofu block into crumble sized pieces.
  2. Preheat toaster oven to 350° F. Line baking sheet with silicone making mat.
  3. Mix all spices in bowl.
  4. Add tofu crumbles to bowl with spices. Mix tofu with seasoning making sure it is evenly coated.
  5. Spread tofu crumbles evenly over pan. Bake for 40 minutes, stopping to stir tofu every 10 minutes.
  6. Closely monitor towards end of cooking to avoid burning. Tofu should be browned. Smaller crumbles will be darker than larger pieces.
  • Prep time:
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  • Yield: 4 Servings
  • Fat: XXg (Sat Fat per serving)
    Sodium: 194mg (per serving)
  • Albo-Rating: 5 by 3 test standards
Vegan Stuffed Bell Peppers: (click to expand) Vegan Stuffed Bell Peppers
  • Author:
  • This is my favorite to enjoy my fresh, garden-grown sweet bell peppers!
    Ingredients:
  • 8 medium ripe Bell Peppers
  • 1 package of Super Firm Tofu, Chorizo Crumbles (775mg sodium)
  • 2 1/2 cups Rice, cooked
  • 1 can low sodium Pinto Beans, with juice (438mg sodium)
  • 1 cup low sodium Vegetable Broth (140mg sodium)
  • 1 8oz can Tomato Sauce (No Salt Added) (70mg sodium)
  • 5 Large Fresh Basil Leaves, finely chopped
  • 2 Tbs Nutritional Yeast
  • Guacamole
  1. Cut tops off of peppers. Remove seeds.
  2. Place peppers cut side down in casserole dish with 1/2 inch of water. Cover & microwave 7 to 10 minutes, or until peppers are tender.
  3. Prepare Tofu Chorizo crumbles.
  4. Add beans to medium skillet & very lightly press to break beans. Add broth, nutritional yeast, tomato sauce, crumbles & rice.
  5. Bring to simmer on medium high heat. Add in basil leaves. Let cook for 5 to 7 minutes or until rice is softened.
  6. Stuff peppers with rice mixture and serve.
  7. Optionally: Top with guacamole.
  8. If reheating, place upright in casserole or roasting dish. Warm in oven at 350° F for 30 minutes to heat through.
  • Prep time:
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  • Yield: 4 Servings
  • Fat: XXg (Sat Fat per serving)
    Sodium: 356mg (per serving)
  • Albo-Rating: 5 by 3 test standards
Plant Based, Oil-Free Fajitas: (click to expand) Plant Based, Oil-Free Fajitas
  • Author:
  • These low oil, low sodium plant-based fajitas can be made in 2 ways. Sliced portobello mushrooms OR soy curls can be used as a great replacement for meat!
    Ingredients:
  • 3 Tbs Cumin
  • 1 Tbs Date Sugar
  • 1.5 tsp Garlic Powder
  • 1 tsp Chili Powder (Penzey's Spices - Chili Con Carne)
  • 1 tsp Paprika
  • 1 tsp Onion Powder
  • 1/4 tsp Smoked Paprika
  • 1/4 tsp Black Pepper
  • 1/4 tsp Oregano
  • 1/4 tsp Ground Coriander
  • 1 Large Onion, sliced
  • 1 Ripe Bell Pepper, sliced
  • OPTION 1: 6 Portobello Mushroom Tops, sliced
  • OPTION 2: 4oz Soy Curls soaked in 8oz Low Sodium Broth
  1. Combine all spices into spice grinder, then set aside. Use 2 Tbs of the spice blend per recipe and add more as desired.
  2. Heat non-stick wok over medium/high heat, adding 1/2 cup water. Sauté onions & peppers for 5 minutes.
  3. Add mushrooms & spices. Continue sautéing all ingredients, stirring frequently.
  4. If using soy curls, coat curls with spices before adding to wok. Sauté all ingredients, stirring frequently.
  5. Once fajita veggies are cooked to desired consistency, serve with whole grain wraps, avocado slices and low sodium salsa.
  • Prep time:
    Cook time:
    Total time:
  • Yield: 4 Servings (4 LARGE Fajitas)
  • Fat: XXg (Sat Fat per serving)
    Sodium: XXmg (per serving)
  • Albo-Rating: 5 by 3 test standards
Tofu Tacos (bean free): (click to expand) Tofu Tacos (bean free)
  • Author:
  • This is a great recipe for 100% vegan tacos with the spices made from scratch!
    Ingredients:
  • 3 Tbs Fajita / Taco Seasoning
  • 1 Tbs Onion Flakes
  • 1/4 tsp Iodized Salt (575mg Sodium)
  • 8oz Can Tomato Sauce (No Salt Added - 20mg Sodium)
  • 16oz drained Super Firm Tofu (75mg Sodium)
  1. Break apart tofu into crumble sized pieces.
  2. In a non-stick skillet, brown tofu over medium/high heat.
  3. Add tomato sauce, salt, onion flakes & taco seasoning, stirring well.
  4. Once everything is heated through, serve in taco shells with topping of choice.
  5. TOPPINGS: Finely shredded lettuce, avocado slices & salsa.
  • Prep time:
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  • Yield: 4 Servings (2 tacos per serving)
  • Fat: XXg (Sat Fat per serving)
    Sodium: XXmg (per serving)
  • Albo-Rating: 5 by 3 test standards
Tofu n Bean Tacos: (click to expand) Tofu n Bean Tacos
  • Author:
  • This variation is a recipe for vegan tacos with both tofu AND beans!
    Ingredients:
  • 5 Tbs Fajita / Taco Seasoning
  • 2 Tbs Onion Flakes
  • 1/4 tsp Iodized Salt (575mg Sodium)
  • 8oz Can Tomato Sauce (No Salt Added - 20mg Sodium)
  • 16oz drained Super Firm Tofu (75mg Sodium)
  • 15oz can Pinto Beans, drained
    - 252mg Sodium (40% reduction from draining pinto beans)
  1. Break apart tofu into crumble sized pieces.
  2. In a non-stick skillet, brown tofu over medium/high heat.
  3. Add pinto beans, slightly mashing them in skillet.
  4. Add tomato sauce, salt, onion flakes & taco seasoning, stirring well.
  5. Once everything is heated through, serve in taco shells with topping of choice.
  6. TOPPINGS: Finely shredded lettuce, avocado slices & salsa.
  • Prep time:
    Cook time:
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  • Yield: 6 Servings (2 tacos per serving)
  • Fat: XXg (Sat Fat per serving)
    Sodium: XXmg (per serving)
  • Albo-Rating: 5 by 3 test standards
Black Bean Burger: (click to expand) Black Bean Burger
  • Author:
  • A healthy bean patty recipe, low in sodium and high in nutrition!
    Ingredients:
  • 1 15-oz can Black Beans, drained [1 1/2 cups cooked]
    - 323mg Sodium (29% reduction from draining black beans)
  • 1 cup Old Fashioned Oats
  • 1/4 cup Mushrooms, diced
  • 1/4 cup Onions, diced
  • 1/4 cup Carrots, finely shredded
  • 1/8 cup Walnuts, ground
  • 1 Tbs Flax Seeds, ground
  • 1 Tbs Nutritional Yeast
  • 1 Tbs Reduced Sodium Worcestershire Sauce (135mg Sodium)
  • 2 Tbs Ketchup (270mg Sodium)
  • 1 tsp Chili Powder (Penzey's Spices - Chili Con Carne)
  • 1 tsp Smoked Paprika
  • 1 tsp Steak seasoning
  • 1/2 tsp Garlic Powder
  • 1/2 tsp Onion Powder
  1. If Baking: Preheat oven to 350° F.
  2. In large bowl, lightly mash black beans with potato masher.
  3. Add all ingredients to bowl with black beans.
  4. Fold thoroughly with spatula.
  5. Form into 4 patties. Line baking sheet with silicone baking mat & bake for 25 minutes. Or pan fry in large, non-stick skillet.
  6. Serve on whole wheat bun with onion, lettuce, tomato, avocado, humus or choice of condiment.
  • Prep time:
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  • Yield: 4 Servings
  • Fat: XXg (Sat Fat per serving)
    Sodium: 182mg (per serving)
  • Albo-Rating: 5 by 3 test standards


Asian:

Low Fat Vegetable Curry with Ginger: (click to expand) Low Fat Vegetable Curry with Ginger
  • Adapted by [source]
  • This is a completely vegan vegetable curry that uses low fat coconut milk.
    Ingredients:
  • 1.5 cup Fat Free Coconut Milk
  • 3oz Sweet Onion
  • 6g Fresh Ginger Finely Chopped
  • 12g Garlic Finely Minced
  • 5 oz White Mushrooms
  • 6 oz Carrots
  • 7 oz Sweet Bell Pepper
  • 4.5 oz Cauliflower
  • 3.4 oz Broccoli
  • 6 oz Zucchini
  • 1/4 tsp Black Pepper
  • 1/2 tsp Iodized Salt
  • 2 Tbs Curry Powder
  • 1 tsp Sugar
  • 2 Tbs Corn Starch mixed w/ 1/4 cup cold Water
  1. Finely chop ginger & garlic.
  2. Place large pan over medium heat, add some of the coconut milk. Stir in onions, ginger & garlic.
  3. Bring liquid to boil & cook until onions are soft & translucent.
  4. Add in mushrooms, carrots, pepper, cauliflower, broccoli, zucchini & spices. Stir to combine.
  5. Bring liquid to boil. Reduce heat to lowest setting & cover with lid. Cook for 10 minutes or until vegetables have desired crunch.
  6. Remove lid & turn heat up to medium. Add in remaining coconut milk plus cornstarch/water mixture. Stir well, coating.
  7. Reduce liquid until it reaches desired consistency.
  8. Serve with quality rice like California Brown Basmati.
  • Prep time:
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  • Yield: 4 Servings
  • Fat: 0g (Sat Fat per serving)
    Sodium: Xmg (per serving)
  • Albo-Rating: 5 by 3 test standards
Low Fat Chickpea Pumpkin Coconut Curry: (click to expand) Low Fat Chickpea Pumpkin Coconut Curry
  • Adapted by [source]
  • A whole food plant-based Chickpea Pumpkin Coconut Curry using much less fat than conventional coconut milk recipes!
    Ingredients:
  • 1/2 Tbs expeller-pressed non-gmo Canola Oil (0.5g Sat Fat)
  • 1 Yellow Onion, roughly chopped
  • 2 Garlic Cloves, minced
  • 1 cup Carrots, chopped
  • 1/2 cup Tomatoes, chopped
  • 3oz Fresh Spinach
  • 15oz can Pumpkin Puree
  • 15oz can Chickpeas, drained & rinsed (1.5 cups)
  • 1 Tbs Curry Powder
  • 1/2 tsp Ginger Powder
  • 1/2 tsp Iodized Salt (1150mg sodium)
  • 1/4 tsp Black Pepper
  • 1/4 tsp Turmeric
  • 1/4 tsp Cinnamon
  • 1/8 tsp Cayenne Pepper (Chilli Powder)
  • 1/4 cup (1oz) Cashews (2g Sat Fat)
  • 2 Tbs cup Shredded Coconut (6g Sat Fat)
  • 2.5 cups Almond Coconut Milk (Unsweetened) (300mg Sodium / 2.5g Sat Fat)
  • 1/2 Lime
  1. Soak cashews & coconut in 2.5 cups Almond Coconut Milk for 1 or more hours. Then blend in Nutri-Ninja for 1 minute to make creamy coconut milk.
  2. In large pot, heat oil over medium heat.
  3. Add onion, cooking for 3-5 minutes, until soft. Add garlic & cook 1 more minute.
  4. Add carrots & tomatoes; stir to combine. Partially cover pot; cook for 5-8 minutes, until carrots become slightly tender.
  5. Add pumpkin, spinach, chickpeas & spices. Stir until fully combined.
  6. Add coconut milk, mixing well.
  7. Bring to boil, then turn heat down. Simmer for 15-20 minutes, until the carrots are fully tender.
  8. Serve over rice, squeezing lime over each serving.
  • Prep time:
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  • Yield: 6 Servings
  • Fat: 1.8g (Sat Fat per serving)
    Sodium: 242mg (per serving)
  • Albo-Rating: 5 by 3 test standards
Honey Ginger Vegetable Stir-Fry: (click to expand) Honey Ginger Vegetable Stir-Fry
  • Author:
  • A low sodium, low fat plant-based stir fry.
    Ingredients:
  • 1/2 Tbs Sesame Oil (7g Fat / 1g Sat Fat)
  • 5 small Garlic Cloves, chopped
  • 2 Tbs Ginger, finely chopped
  • 1/4 tsp crushed Red Chillies
  • 1 medium Carrot, sliced
  • 8-10 Broccoli Florets
  • 8 Fresh Button Mushrooms, quartered
  • 1/2 medium Sweet Onion, sliced
  • 1/2 small Zucchini, cut into medallions, halved
  • 1 Tbs Rice Wine
  • 3 Tbs lite Soy Sauce (810mg Sodium)
  • 1 cup Orange Puree (1 medium orange)
  • 1 Tbs Corn Starch, mixed with 2 Tbs water
  • 3 Tbs Honey
  1. Heat oil in non-stick wok. Add garlic, ginger & crushed red chillies. Sauté for 30 seconds.
  2. Add carrot & broccoli. Stir-fry for 2 to 3 minutes.
  3. Add onion, mushrooms, zucchini, rice wine & soy sauce. Mix well.
  4. Add orange juice & a little water as needed. Mix well.
  5. Add corn starch & cook until sauce thickness.
  6. Add honey & mix well.
  7. Serve with brown rice.
  • Prep time:
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  • Yield: 4 Servings
  • Fat: 0.25g (Sat Fat per serving)
    Sodium: 203mg (per serving)
  • Albo-Rating: 5 by 3 test standards
Ginger Peanut Butter Tofu: (click to expand) Ginger Peanut Butter Tofu
  • Author:
  • Cubed tofu coated with a vegan, low sodium, peanut butter sauce!
    Ingredients:
  • 2 inch piece Ginger, peeled (30g)
  • 1/2 cup + 1/4 cup Filtered Water
  • 3 Tbs lite Soy Sauce (810mg Sodium)
  • 1/4 cup Brown Sugar (33g sugar)
  • 2 tsp Rice Vinegar
  • 2 tsp Sesame Oil (9g Fat / 1.2g Sat Fat)
  • 14oz drained Firm Tofu (16g Fat / 68mg Sodium)
  • 1/4 cup Creamy Peanut Butter (36g Fat / 6g Sat Fat / 10mg Sodium)
  1. Remove tofu from container & set container aside. Press tofu to extract excess water.
  2. In blending cup, add ginger, 1/2 cup water, soy sauce, brown sugar, vinegar & sesame oil. Blend at high speed until smooth.
  3. Cut tofu into 24 cubes. Place cubes back into tofu container, adding blended sauce to coat. Soak for 20+ minutes.
  4. Fry tofu cubes in non-stick wok, turning cubes as each side lightly browns.
  5. Once tofu is browned, add all remaining sauce and 1/4 cup water. Add peanut butter and stir into sauce until smooth. Add additional water to thin sauce if desired. Turn off heat once warmed.
  6. Serve over rice along with broccoli.
  • Prep time:
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  • Yield: 4 Servings
  • Fat: 15.25g (per serving)
    Saturated Fat: 1.8g (per serving)
    Added Sugar: 8.25g (per serving)
    Sodium: 222mg (per serving)
  • Albo-Rating: 4.5 by 3 test standards


Legumes:

Yellow Split Pea Dal with Watercress: (click to expand) Yellow Split Pea Dal with Watercress
    Ingredients:
  • 1.5 cups dried Yellow Split Peas, picked through & rinsed
  • 3 cups Vegetable Broth or Filtered Water
  • 3 cups Watercress or Spinach, coarsely chopped
  • 1 14.5oz can salt-free Diced Petite Tomatoes, drained (BPA-free or Tetra Pak)
  • 1/4 cup Fresh Cilantro, chopped
  • 2 Garlic Cloves, minced
  • 1 Tbs Fresh Ginger, finely chopped
  • 1 small Hot Green Chili, seeded & minced
  • 2 Tbs Nutritional Yeast
  • 1 tsp White Miso Paste
  • 1 tsp ground Cumin
  • 1/2 tsp ground Coriander
  • 1/4 tsp ground Turmeric (or 1/4" piece fresh turmeric, grated)
  • 2 tsp Blended Peeled Lemon
  1. Cover split peas with boiling water & soak for 1 hour.
  2. Drain, then transfer to saucepan with broth & bring to boil. Lower heat to simmer & cook until split peas are tender, 45 to 60 minutes. Add more broth, if needed.
  3. When split peas are soft, add watercress, tomatoes & cilantro, stirring to wilt watercress. Keep warm over very low heat.
  4. Heat 2 Tbs of water in small skillet over medium heat. Add garlic, ginger & chili. Cook until softened, about 1 minute.
  5. Remove from heat & add nutritional yeast, miso, cumin, coriander, turmeric & lemon, stirring to mix well.
  6. Add spice mixture to split pea dal, stirring to combine. Serve over brown, black, or red rice.
  • NOTE: Any type of lentil can be used instead of yellow split peas. Spinach or arugula can be used instead of watercress.
  • Prep time:
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  • Yield: 4 Servings (1 1/2 cup Each)
  • Fat: 0g (Sat Fat per serving)
    Sodium: XXmg (per serving)
  • Albo-Rating: 5 by 3 test standards
Black Lentil Dal with Kidney Beans: (click to expand) Black Lentil Dal with Kidney Beans
  • Adapted by
  • This is my favorite way to eat beans, a 2 in 1 combo of both kidney beans AND black lentils!
    Ingredients:
  • 5 cups Filtered Water
  • 1 cup uncooked Black Lentils
  • 1 can (15 oz) Red Kidney Beans, drained
  • 1 can (15 oz) Diced Tomatoes, with juice
  • 2 cups Greens, uncooked (spinach, beet and/or arugula)
  • 1 Medium Onion, chopped
  • 3 Cloves Garlic, minced
  • 1 Tbs Fresh Ginger, minced
  • 1 1/2 tsp regular Curry
  • 1/2 tsp ground Cumin
  • 1/2 tsp ground Coriander
  • 1/2 tsp Iodized Salt
  • 1/4 tsp Turmeric
  • Freshly ground Black Pepper
  • 1 Bay Leaf
  • 1 Tbs Lime Juice
  • 1 Tbs expeller-pressed non-gmo Canola Oil (1g Sat Fat)
  • Chopped Fresh Cilantro, for garnish
  1. In large pot over medium-high heat, warm oil until shimmering. Add onion, garlic & ginger, cooking until softened, about 5 minutes.
  2. Stir in curry, cumin, coriander, salt & turmeric. Season generously with black pepper. Cook, while stirring, for 1 minute.
  3. Add tomatoes & cook for 1 minute, while stirring. Add lentils, kidney beans, water & bay leaf.
  4. Raise heat to medium-high & bring mixture to a simmer. Reduce heat to medium-low & simmer until lentils are nice & tender, stirring occasionally, about 35 minutes.
  5. Remove bay leaf. Transfer 2 cups of mixture (including some liquid) to blender. Blend until smooth, about 1 minute. Transfer blended mixture back to pot & stir to combine.
  6. Add lime juice & season to taste with salt & pepper.
  7. NOTE: Standard lentils (brown/green) will work in place of black lentils. However, they may be done cooking 5 to 10 minutes sooner.
  • Prep time:
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  • Yield: 6 Servings
  • Fat: XXg (Sat Fat per serving)
    Sodium: XXmg (per serving)
  • Albo-Rating: 5 by 3 test standards
Lime Mango White Bean Salad: (click to expand) Lime Mango White Bean Salad
  • Adapted by
  • A delicious summertime bean salad, packed with nutrition and yummy mango goodness!
    Ingredients:
  • 1 can (15-oz) Cannellini Beans, drained
  • 1 Ripe Mango, peeled & diced
  • 1 Ripe Hass Avocado, diced
  • 2 Tbs Sweet Onion, minced
  • 1 Tbs packed, Fresh Cilantro, chopped
  • Zest of 1 Lime
  • Juice of 1 Lime
  • 3 Whole Grain Pita Pockets
  1. Combine all ingredients in large bowl.
  2. Slice Pita bread in 1/6 wedges. Toast in toaster oven at 375° F for 3 or 4 minutes.
  3. Serve bean salad at room temperature or chilled, with pita chips.
  • Prep time:
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  • Yield: 3 Servings
  • Fat: XXg (Sat Fat per serving)
    Sodium: XXmg (per serving)
  • Albo-Rating: 5 by 3 test standards
Italian Style Rice & Beans: (click to expand) Italian Style Rice & Beans
  • Adapted by
  • This delicious rice and bean recipe has some Italian flair!
    Ingredients:
  • 1 1/2 cups Cooked Rice (or 2/3 cup Uncooked Long-Grain Rice)
  • 1 Tbs Olive Oil
  • 1 Large Onion, chopped
  • 2 Cloves Garlic, minced
  • 1 can (16-oz) Diced Tomatoes, Low Sodium, drained (or 3 Medium Tomatoes, peeled & chopped)
  • 2 Medium Carrots, chopped
  • 1 Large Stalk Celery, chopped
  • 1 tsp Dried Basil (1 Tbs Fresh Basil, minced)
  • 1 tsp Dried Oregano
  • 1/4 tsp Black Pepper
  • 1 cup Filtered Water
  • 1 can (15-oz) Kidney Beans, drained
  1. If rice is uncooked, cook it & set aside.
  2. Heat oil in large pot & add onion & garlic. Cook uncovered until soft, about 5 min.
  3. Add tomato, carrot, celery, basil, oregano & pepper. Pour in water.
  4. Bring to boil, cover & reduce heat, simmering for 15 min.
  5. Stir in kidney beans. Cover & simmer for 5 min.
  6. Stir in cooked rice & serve.
  • Prep time:
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  • Yield: 2 Servings
  • Fat: XXg (Sat Fat per serving)
    Sodium: XXmg (per serving)
  • Albo-Rating: 5 by 3 test standards


Pasta:

Baked Penne Florentine: (click to expand) Baked Penne Florentine
  • Adapted by [source]
  • Whole Food, Plant Based noodle casserole!
    Ingredients:
  • 8oz uncooked Whole Wheat Penne Pasta
  • 10oz wilted Spinach
  • 1/4 cup low sodium Vegetable Broth (35mg Sodium)
  • 1 Onion, chopped
  • 1/2 cup (2oz) raw Cashews (4g Sat Fat)
  • 1 3/4 cups Water
  • 1 15oz can White Beans, drained & rinsed
  • 1 Tbs lite Soy Sauce (270mg Sodium)
  • 2 Tbs Eden Foods Organic Miso Genmai (840mg Sodium)
  • 2 Tbs Nutritional Yeast
  • 2 tsp Blended Lemon
  • 1/4 tsp dry Mustard
  • 1/8 tsp Turmeric
  • 1/4 tsp Crushed Red Pepper Flakes
  • 1/2 cup Whole Wheat Bread Crumbs
  • OPTIONAL: 1 cup sliced Mushrooms
  1. Soak cashews in water.
  2. Drop pasta into pot of boiling water cooking until just barely tender, about 6 minutes. Drain, place in bowl & add spinach, plus optional mushrooms. Mix well. Set aside.
  3. Preheat oven to 350° F.
  4. Place onion & vegetable broth in medium non-stick wok. Cook, stirring occasionally until onion has softened, about 5 minutes. Set aside.
  5. Place cashews & water in blender & blend until smooth. Add cooked onion, beans, soy sauce, miso, nutritional yeast, lemon, mustard & red pepper. Process until very smooth.
  6. Pour over pasta & spinach, mixing well. Transfer to 10" x 14" casserole dish. Sprinkle with bread crumbs.
  7. Cover & bake for 45 minutes. Let rest for 5 minutes before serving. Season with black pepper & additional nutritional yeast as desired.
  • Prep time:
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  • Yield: 4 Servings
  • Fat: 1g (Sat Fat per serving)
    Sodium: 286mg (per serving)
  • Albo-Rating: 5 by 3 test standards
Plant Based Garlic Alfredo Pasta: (click to expand) Plant Based Garlic Alfredo Pasta
  • Adapted by [source]
  • This alfredo sauce is rich, creamy and delicious. Best of all, it has much less fat and sodium, while being completely animal free!
    Ingredients:
  • 1 medium white onion, chopped (exactly 1 1/2 cups)
  • 1 + 3/4 cups Low Sodium Vegetable Broth (245mg sodium)
  • 1/2 tsp Iodized Salt (1150mg sodium)
  • 1/2 tsp Black Pepper
  • 4 Extra Large Garlic Cloves, minced (15g)
  • 1/2 heaping cup Cashews, raw & unsalted (75 g, 2.6 oz)
  • 1 Tbs Lemon Puree
  • 1/4 cup + 1 Tbs Nutritional Yeast
  • 16oz Whole Grain Pasta (4 Servings)
  • Mushrooms
  • Spinach
  1. Soak cashews in 3/4 cup broth for 1 hour.
  2. Add onion & 1 cup of broth to a large pan over medium to medium-high heat. Cook for about 8 minutes until onion is very tender, making sure not to burn onions.
  3. Add garlic & cook for 2 more minutes. All of broth should be evaporated. If not, simmer until broth is gone.
  4. Add cooked onion & garlic to blender. Adding cashews & broth mixture. Add remaining ingredients (salt, pepper, lemon juice, nutritional yeast). Blend on high until very creamy & smooth.
  5. Pour 1/2 cup over each serving of whole grain pasta.
  6. Additions: Top with wilted spinach and sautéed mushrooms.
  • Prep time:
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  • Yield: 4 Servings (5/8 cup sauce, each)
  • Fat: XXg (Sat Fat per serving)
    Sodium: 349mg (per serving)
  • Albo-Rating: 5 by 3 test standards