Recipes

Entrée:

TSP Chorizo Crumbles: (click to expand) TSP Chorizo Crumbles
  • Author:
  • These tsp crumbles are a much healthier alternative to Mexican chorizo.
    Ingredients:
  • 6oz Textured Soy Protein Granules
  • 10oz Filtered Water
  • 2 Tbs lite Soy Sauce (540mg sodium)
  • 1 Tbs Apple Cider Vinegar
  • 1 Tbs Maple Syrup
  • 1 tsp Liquid Smoke
  • 1 Tbs Dried Onion Flakes
  • 1 Tbs Paprika
  • 1 Tbs Smoked Paprika
  • 1 Tbs Chili Powder
  • 2 tsp Ground Cumin
  • 1 tsp Onion Powder
  • 1/2 tsp Oregano
  • 1/2 tsp Ground Coriander
  • 1/2 tsp Garlic Powder
  • 1/2 tsp Cinnamon
  • 1/2 tsp Ground Black Pepper
  • 1/2 tsp Iodized Salt (1163mg sodium)
  1. Mix water, soy sauce, vinegar, maple syrup & liquid smoke in medium bowl. Pour in TSP granules to soak & mix thoroughly.
  2. Mix in all spices to combine thoroughly.
  3. Heat non-stick skillet. Add TSP & lightly brown, stirring frequently.
  4. Closely monitor to avoid burning. TSP crumbles are finished once browned.
  • Prep time:
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  • Yield: 6 Servings
  • Fat: XXg (Sat Fat per serving)
    Sodium: 284mg (per serving)
TSP Stuffed Bell Peppers: (click to expand) TSP Stuffed Bell Peppers
  • Author:
  • This is my favorite to enjoy my fresh, garden-grown sweet bell peppers!
    Ingredients:
  • 8 medium ripe Bell Peppers
  • 16oz TSP Chorizo Crumbles (1703mg sodium)
  • 2 1/2 cups Rice, cooked
  • 1 can low sodium Pinto Beans, with juice (438mg sodium)
  • 1 8oz can Tomato Sauce (No Salt Added) (70mg sodium)
  • 1 tsp Dried Basil
  • 1 tsp Pinto Seasoning
  • 2 Tbs Nutritional Yeast
  • Guacamole (optional)
  1. Cut peppers in half from top to bottom. Remove stems & seeds.
  2. Place peppers cut side down on baking sheet. Broil for 20 minutes until skin is blackened.
  3. Wrap peppers in foil for 20 minutes then peal off skin.
  4. Add beans to medium skillet & smash beans. Add nutritional yeast, basil, seasoning & tomato sauce. Bring to simmer on medium high heat. Cook for 5 minutes.
  5. Add crumbles & rice, mixing & heating through.
  6. Stuff peppers with rice mixture & serve.
  7. Optionally: Top with guacamole.
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  • Yield: 6 Servings
  • Fat: XXg (Sat Fat per serving)
    Sodium: 369mg (per serving)
Soy Curl Fajitas (Oil-Free): (click to expand) Soy Curl Fajitas (Oil-Free)
  • Author:
  • These oil free, low sodium plant-based fajitas use soy curls 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
  • 4oz Soy Curls soaked in 8oz Filtered Water
  1. Combine all spices into spice grinder, then set aside. Use 3 Tbs of spice blend per recipe.
  2. Heat non-stick wok over medium/high heat, adding 1/2 cup water. Sauté onions & peppers along with 1 Tbs spice for 5 minutes.
  3. Once vegetables are cooked, set them aside.
  4. Add soy curls to wok. Coat curls with 2 Tbs spice. Brown soy curls, stirring occasionally.
  5. Add fajita veggies back to wok & mix everything together. Serve with whole grain wraps, avocado slices & low sodium salsa.
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  • Yield: 6 Servings (6 LARGE Fajitas)
  • Fat: XXg (Sat Fat per serving)
    Sodium: XXmg (per serving)
TSP Tacos: (click to expand) TSP Tacos
  • Author:
  • This is a great recipe for 100% vegan tacos with the spices made from scratch!
    Ingredients:
  • 6oz Textured Soy Protein Granules
  • 10oz Filtered Water
  • 3 Tbs Fajita / Taco Seasoning
  • 1 Tbs Onion Flakes
  • 1/4 tsp Iodized Salt (575mg Sodium)
  • 1/4 tsp Liquid Smoke
  • 8oz Can Tomato Sauce (No Salt Added - 20mg Sodium)
  1. Soak TSP granules in water & mix thoroughly.
  2. Heat up non-stick skillet. Add TSP & stir occasionally until lightly brown.
  3. Add tomato sauce, salt, onion flakes, liquid smoke & taco seasoning, stirring well.
  4. Once everything is heated through, serve in taco shells with toppings 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)
Soy Curl Jerky: (click to expand) Soy Curl Jerky
  • Author:
  • These delicious soy curls have the perfect flavor while being MUCH lower in sodium than conventional jerky. My version of this recipe is super easy and saves several steps!
    Ingredients:
  • 1 package (8oz) Soy Curls
  • 10oz Hot Filtered Water
  • 1/4 cup lite Soy Sauce (1080mg Sodium)
  • 1 Tbs Onion Powder
  • 1 Tbs Garlic Powder
  • 3 Tbs expeller-pressed Organic Canola Oil
  • 2 Tbs Maple Syrup
  • 1 Tbs Black Strap Molasses
  • 2 tsp Smoked Paprika
  • 1 tsp Chili Powder
  • 1 tsp Black Pepper
  • 2 tsp White Vinegar
  • 1 tsp Liquid Smoke
  • 1/4 tsp Ground Mustard
  1. Preheat oven at 275° F.
  2. Place all seasonings & liquids into 1 quart blending cup. Blend well.
  3. Place soy curls in large bowl. Cover with blended seasoning mixture.
  4. Stir well to coat evenly. Soak for 20 minutes, stirring every few minutes.
  5. Add to baking tray lined with silicone mat. Bake for 20 minutes.
  6. Stir & bake for 20 minutes more.
  7. Stir again & bake for 15 minutes. Turn off oven.
  8. Allow to sit in oven for 30 minutes.
  9. Store in airtight container in refrigerator.
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  • Yield: 8 Servings (1.9 oz each)
  • Fat: 0.9g (Sat Fat per serving)
    Sodium: 155mg (per serving)
    Calories: 177 (per serving)
    Fiber: 3.3g (per serving)


Sandwiches:

Southwestern Bean Burger: (click to expand) Southwestern Bean Burger
  • Author:
  • A healthy bean patty recipe, low in sodium and high in nutrition!
    Ingredients:
  • 1 15-oz can Black Beans, drained
    - 323mg Sodium (29% reduction from draining black beans)
  • 1 15-oz can Pinto Beans, drained (reserve 1/4 cup juice)
    - 252mg Sodium (40% reduction from draining pinto beans)
  • 1/4 cup Pinto Juice (84mg Sodium)
  • 1 1/2 cup Rolled Oats, coarsely ground
  • 1 medium Onion (11oz), finely diced
  • 3 Garlic Cloves, minced
  • 1/2 cup (2.5oz) Carrots, finely shredded
  • 1/2 cup Walnuts (64g), ground
  • 2 oz Wilted Spinach, finely chopped
  • 3 Tbs Flax Seeds, ground
  • 3 Tbs Nutritional Yeast
  • 1 Tbs Lime Juice
  • 2 tsp Ground Cumin
  • 1 tsp Chili Powder
  • 1 tsp Paprika
  • 1/2 tsp Smoked Paprika
  • 1/2 tsp Black Pepper
  • 1/2 tsp Oregano
  • 1/2 tsp Liquid Smoke
  • 1/4 tsp Onion Powder
  • 1/4 tsp Ground Coriander
  1. Water sauté garlic & onions until lightly browned.
  2. In large mixing bowl, add black beans, pinto beans & 1/4 cup pinto juice. Lightly mash with potato masher to slightly break beans.
  3. Add garlic, onions, carrots, walnuts, spinach, flax & seasonings. Mix thoroughly.
  4. Add ground oats. Mix well.
  5. Divide into 8 equal portions. Line baking sheet with silicone baking mat. Press into patties.
  6. Place in freezer & store until needed.
  7. To cook, place in non-stick pan, covered over low heat. Flip occasionally until cooked.
  • Prep time:
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  • Yield: 8 Servings (8 Patties)
  • Fat: 0.9g (Sat Fat per serving)
    Sodium: 104mg (per serving)
    Calories: 251 (per serving)
    Fiber: 8.9g (per serving)
Chia Lentil Burger: (click to expand) Chia Lentil Burger
  • Adapted by:
  • These lentil patties are thick and delicious. They're very savory!
    Ingredients:
  • 2 cups Cooked Green Lentils, drained
    (7/8 cup Dry Lentils + 2 5/8 cup Water)
  • 8oz Mushrooms, sliced
  • 1 Medium Onion (11oz), chopped
  • 4 Garlic Cloves, sliced
  • 1 cup Ground Oats (92g)
  • 1/4 cup Natural Peanut Butter, unsalted
  • 1/4 cup Chia Seeds
  • 2 Tbs lite Soy Sauce (560mg Sodium)
  • 2 Tbs Miso Paste (1620mg Sodium)
  • 1 1/2 Tbs Thyme
  • 1/2 tsp Smoked Paprika
  • 12oz Sweet Potato, shredded
  1. Place 7/8 cup dry lentil into small pot. Add 2 5/8 cup filtered water. Bring to boil. Cover with lid & simmer on low for 20 minutes until tender. Drain excess water.
  2. Reserve 1 cup of lentils. Place remaining amount into food processor.
  3. Heat 1/2 cup water in non-stick pan on medium-high heat. Sauté mushrooms, onion & garlic until golden brown.
  4. Add sautéd ingredients to food processor. Also add ground oats, peanut butter, chia seeds, soy sauce, miso & spices. Blend well until smooth.
  5. Transfer to large bowl. Add cup of cooked lentils & sweet potato. Fold & mix thoroughly.
  6. Line baking sheet with silicone liner. Divide mixture into 8 portions & press onto baking sheet into patty shapes.
  7. Bake at 400° F for 40 minutes.
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  • Yield: 8 Servings (8 Patties)
  • Fat: XXg (Sat Fat per serving)
    Sodium: 273mg (per serving)
Sweet Peanut Burger: (click to expand) Sweet Peanut Burger
  • Author:
  • This sweet and spicy peanut burger has a delicious blend of flavors!
    Patty:
  • 2 15-oz can Chickpeas, drained
  • 2 Tbs Flax Seeds, ground
  • 1 cup shredded Sweet Potato
  • 1/2 cup Oats, coarsely ground
  • 6 Tbs Peanut Butter (100% peanuts)
  • 2 Tbs Lime Juice
  • 1 Tbs grated, fresh Ginger
  • 4 tsp Rice Vinegar
  • 4 tsp low-sodium Tamari (467mg Sodium)
  • 1 tsp Garlic Powder
    Spicy Peanut Sauce (9 Tbs):
  • 1/4 cup Peanut Butter (100% peanuts)
  • 3 Tbs lite Soy Sauce
  • 1/2 tsp Chili Powder
  • 1 Tbs Lime Juice
  • 2 Tbs pure Maple Syrup
  • 1/2 tsp Garlic Powder
  • (1 1/2 Tbs per patty)
  1. Preheat oven to 375° F. Line baking sheet with silicone baking mat.
  2. In a large mixing bowl, mash chickpeas. Do not turn beans into paste; just coarsely mash with fork.
  3. Add remaining ingredients. Mix thoroughly. Form mixture into 6 equal patties & place on baking sheet.
  4. Bake for 20 to 30 minutes, until golden brown.
  5. While burgers are cooking, whisk together all sauce ingredients & set aside.
  6. Top burgers with sauce & serve.
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  • Yield: 6 Servings (6 Patties)
  • Fat: XXg (Sat Fat per serving)
    Sodium: XXmg (per serving)
Kidney Bean & Kale Burger: (click to expand) Kidney Bean & Kale Burger
  • Author:
  • A delicious bean patty, rich in nutrients!
  • 1 Onion (11 oz), diced
  • 2 Large Cloves Garlic, minced
  • 1 cup Kale (2.5 oz), pulled from stem & chopped
  • 1 Sweet Potato (12 oz), peeled & cooked
  • 1 cup (110g) Old-fashioned Oats, coarsely ground
  • 2 15oz cans Kidney beans, drained
  • 3 Tbs Flax Seeds, ground
  • 3 Tbs Filtered Water
  • 1 1/2 Tbs Low Sodium Tamari (1050 mg Sodium)
  • 1 Tbs Brown Sugar
  • 1 Tbs Chili Powder
  • 2 tsp White Vinegar
  • 1 tsp Smoked Paprika
  • 1/2 tsp Liquid Smoke
  • 1/2 tsp Black Strap Molasses
  • 1/2 tsp Black Pepper
  1. Peel sweet potatoes, cut into quarters & place in covered dish with 1/4" water. Microwave for 12 minutes.
  2. In small dish, combine water, tamari, brown sugar, vinegar, liquid smoke, molasses & spices. Set aside.
  3. Heat non-stick pan until water beads across surface. Add onion & garlic, stirring consistently until browned & starting to caramelize.
  4. Add kale. Stir until it wilts. Add spice mixture. Stir & cook until liquid is gone. Turn off heat.
  5. In large bowl smash sweet potato & mix with cooked vegetables & kidney beans. Partially break up beans.
  6. Add flax & oats & mix. Form into patties.
  7. Cook on nonstick frying pan over medium-low heat until browned & warmed through, flipping once.
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  • Yield: 8 Servings (8 Patties)
  • Fat: XXg (Sat Fat per serving)
    Sodium: 131mg (per serving)
Al's TSP Sloppy Joes: (click to expand) Al's TSP Sloppy Joes
  • Author:
  • I've finally converted my beef based sloppy joe recipe into a delicious plant-based version!
    Ingredients:
  • 6oz Textured Soy Protein Granules
  • 10oz Filtered Water
  • 1 cup Onion, chopped
  • 1 cup Bell Pepper, chopped
  • 1/2 cup Ketchup
  • 8oz Low Sodium Tomato Sauce
  • 3 Tbs Brown Sugar
  • 2 tsp Prepared Yellow Mustard
  • 2 large Garlic Cloves, finely chopped
  • 1/2 tsp Chili Powder
  • 1/2 tsp Paprika
  • 1/4 tsp Black Pepper
  • 1/4 tsp Smoked Paprika
  • 1/4 tsp dried Oregano
  • 1/4 tsp Liquid Smoke
  1. Soak TSP granules in water & mix thoroughly.
  2. Heat up non-stick skillet. Add TSP & lightly brown on medium high heat.
  3. Set TSP aside in bowl. Water sauté onions & peppers then lightly brown garlic.
  4. Add remaining ingredients to skillet, over low heat. Stir well, then add TSP back to skillet & mix.
  5. Add small amount of water until desired moistness is achieved. Turn off heat & serve.
  • Prep time:
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  • Yield: 8 Servings
  • Fat: 0g (Sat Fat per serving)
    Sodium: 159mg (per serving)
    Calories: 121 (per serving)
    Fiber: 4.4g (per serving)
Pulled BBQ Jackfruit: (click to expand) Pulled BBQ Jackfruit
  • Author:
  • This pulled bbq jackfruit recipe doesn't use any pork, but it still has plenty of flavor!
    Ingredients:
  • 6 cups Jackfruit (unsalted)
  • 1 Large Onion, thinly sliced
  • 4 Cloves Garlic, minced
  • 1 Tbs expeller-pressed Organic Canola Oil
  • 1/2 cup Brown Sugar (89g Sugar)
  • 2 tsp Paprika
  • 2 tsp Worcestershire Sauce (90 mg Sodium)
  • 1 tsp Liquid Smoke
  • 1 tsp Chili Powder
  • 1 tsp Cumin
  • 1/2 tsp Iodized Salt (1163 mg Sodium)
  • 1/2 tsp Garlic Powder
  • 1/4 tsp Black Pepper
  • 3/4 cup BBQ Sauce (810 mg Sodium / 60g Sugar)
  • 1 1/4 cup Water
  1. Use two forks to shred jackfruit.
  2. Mix together BBQ seasoning & add to jackfruit. Toss to coat.
  3. Heat large skillet over medium heat. Add 1 Tbsp oil. Cook onions until translucent.
  4. Add garlic & seasoned jackfruit. Stir & cook for 2-3 minutes.
  5. Add BBQ sauce & water.
  6. Stir & reduce heat to low-medium. Cook for 25 minutes, covered, stirring occasionally.
  7. Remove lid & turn up heat to medium-high. Cook for 5 more minutes to get extra color/texture.
  8. Remove from heat & serve.
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  • Yield: 12 Servings
  • Fat: XXg (Sat Fat per serving)
    Sodium: 172mg (per serving)
Oyster Mushroom Seafood Patties: (click to expand) Oyster Mushroom Seafood Patties
  • Author:
  • This seafood flavored patty is made from oyster mushrooms!
    Ingredients:
  • 300g Oyster Mushrooms (54 mg Sodium)
  • 1/2 cup Whole Wheat Pastry Flour
  • 1 Tbs Lemon Juice
  • 1 tsp Dulse Seaweed, powdered (18 mg Sodium)
  • 1/4 tsp Iodized Salt (581 mg Sodium)
  • 1/4 tsp Old Bay Seasoning (160 mg Sodium)
  • 1/4 tsp Onion Powder
  • 1/8 tsp Black Pepper
  • 1/4 cup Flour for coating patties
  1. Shred oyster mushrooms & add to food processor. Add salt, dulse, seasoning & lemon juice. Pulse 3 or 4 times, scrape sides & pulse twice more.
  2. Add flour. Pulse 3 times. Scrape sides if necessary. Pulse twice more.
  3. Divide mixture into four equal portions. Place onto baking sheet, lined with silicone liner. Press into 4 patty shapes.
  4. Lightly coat tops with flour. Flip them & coat 2nd side as well.
  5. Place in freezer & freeze solid until cooking time.
  6. Heat in non-stick pan, covered, on medium / low heat. Flip patties several time during cooking process.
  7. Both sides should be lightly browned.
  • Prep time:
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  • Yield: 4 Servings (4 Patties)
  • Fat: XXg (Sat Fat per serving)
    Sodium: 203mg (per serving)
Tandoori Garbanzo Nut Burger: (click to expand) Tandoori Garbanzo Nut Burger
  • Author:
  • These burgers are loaded with healthy proteins & fats. And the flavor in reminiscent of Indian tandoori!
    Ingredients:
  • 3/4 cup Walnuts, unsalted
  • 1/2 cup Cashews, unsalted
  • 1/2 cup Almond Flour
  • 1/2 cup Oats, coarsely ground
  • 2 Tbs Ground Flax
  • 1 Tbs Fenugreek Leaves
  • 1 Tbs Curry Powder
  • 1 Tbs Ground Cumin
  • 2 tsp Paprika Powder
  • 1 tsp Chili Powder
  • 1 tsp Onion Powder
  • 1/2 tsp Garlic Powder
  • 1/2 tsp Iodized Salt (1150mg sodium)
  • 1/4 tsp Black Pepper
  • 1/8 tsp Cinnamon
  • 1/8 tsp Cardamom
  • 1/8 tsp Nutmeg
  • 1/8 tsp Cloves
  • 2 15-oz cans Garbanzo, drained
    - 564mg Sodium (38% reduction from draining garbanzo beans)
  • 1 Tbs Fresh Ginger, grated
  • 1 Tbs Apple Cider Vinegar
  • 1 Tbs Maple Syrup
  • 1 cup (250g) Sweet Potato, finely grated
  1. Preheat oven to 375° F. Line baking sheet with silicone baking mat.
  2. Using food processor, chop walnuts & cashews until coarsely chopped. Add almond flour, oats, flax & dry spices. Pulse & process into coarse powder. Empty contents into large bowl.
  3. Add garbanzo beans, ginger, vinegar & maple syrup to food processor. Pulse until beans are broken up & mixture is combined. Do not create paste. Transfer to bowl.
  4. Add grated sweet potato. Mix everything well & shape into burger patties.
  5. Bake for 30 minutes, until golden brown.
  • Prep time:
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  • Yield: 8 Servings (8 Patties)
  • Fat: 1.8g (Sat Fat per serving)
    Sodium: 224.6mg (per serving)
    Calories: 320 (per serving)
    Fiber: 8.6g (per serving)


Asian:

Butternut Squash Curry: (click to expand) Butternut Squash Curry
  • Author:
  • This low fat plant-based curry is a great way to enjoy some of those Fall harvest squashes. It tastes amazing while being super healthy!
    Ingredients:
  • 40oz Butternut Squash peeled & chopped into 1" cubes
  • 1 Medium Onion (11oz), thinly slithered
  • 1/2 cup Bell Pepper, thin 2" slithers
  • 1 15oz can Garbanzo Beans, drained
  • 1 Tbs expeller-pressed Organic Canola Oil
  • 1 tsp Fenugreek Seeds
  • 2 tsp Cumin Seeds
  • 1 1/2 tsp Chili Powder
  • 1 1/2 tsp Turmeric
  • 2 tsp Coriander Seeds, crushed
  • 1 1/2 cup Almond Coconut Milk (Unsweetened)
  • 1 Tbs Maple Syrup
  • 1/4 tsp Iodized Salt
  1. Heat oil on medium heat. Add cumin & fenugreek seeds until they splutter.
  2. Add onion & sauté for 5 minutes.
  3. Reduce heat & add chili powder, turmeric, coriander & fry for 5 minutes.
  4. Stir in squash, salt, maple syrup & almond coconut milk.
  5. Cover & cook on medium high for 20 minutes until soft, stirring every 5 minutes.
  6. Cook until squash is tender. Remove from heat. Serve over rice.
  • Prep time:
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  • Yield: 6 Servings
  • Fat: XXg (Sat Fat per serving)
    Sodium: XXmg (per serving)
Kale & Chickpea Curry: (click to expand) Kale & Chickpea Curry
  • Adapted by:
  • This plant-based curry is a delicious way to use all of that kale that's overflowing from the garden!
    Ingredients:
  • 1/2 Tbs expeller-pressed Organic Canola Oil
  • 1/2 tsp Mustard Seeds
  • 1 tsp Cumin Seeds
  • 1 Large Onion (13 oz), diced
  • 1/2 Tbs Ginger, grated
  • 4 Garlic Cloves, crushed
  • 14oz Tomatoes, diced (or 1 14oz can whole tomatoes)
  • 1 Tbs Green Pepper, finely chopped
  • 2 tsp Coriander Seeds, crushed
  • 1 1/2 tsp Chili Powder
  • 1 tsp Turmeric
  • 1/4 tsp Smoked Paprika
  • 1/4 tsp Iodized Salt
  • 2 15oz cans Chickpeas, drained
  • 7oz Kale, chopped
  1. Heat oil in pot over medium heat. Add mustard & cumin seeds. Stir briefly until seeds become aromatic.
  2. Add diced onion. Sauté for 15 minutes until onion starts to brown.
  3. Add garlic & ginger. Sauté for 4 minutes.
  4. Add tomatoes & green pepper. Stir & cook for several minutes.
  5. Add crushed coriander, chili powder, turmeric, smoked paprika & salt. Cook on low heat until tomatoes break down & create thick sauce, about 10 minutes.
  6. Add chickpeas & stir to coat. Add 1/4 cup water & simmer for 5 minutes.
  7. Add chopped kale, pour in 1/4 cup water & stir. Cook for 5 minutes on medium heat until kale is soft & tender.
  • Prep time:
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  • Yield: 4 Servings
  • Fat: XXg (Sat Fat per serving)
    Sodium: XXmg (per serving)
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)
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)


Legumes:

Yellow Toor Dal with Spinach: (click to expand) Yellow Toor Dal with Spinach
  • Author:
  • A super healthy yellow split pea dal, full of nutrition but LOW in sodium!
    Ingredients:
  • 3 cups Toor Dal (Split Yellow Pigeon Peas), sorted & rinsed
  • 1 qt low sodium Vegetable Broth (560mg Sodium)
  • 2 cups Filtered Water
  • 6 cups Spinach (6 oz), coarsely chopped
  • 1 tsp Iodized Salt (2325mg Sodium)
  • 4 tsp Blended Peeled Lemon
  • 1 Tbs expeller-pressed Organic Canola Oil (15g Fat / 1g Sat Fat)
  • 1 Tbs Cumin Seeds
  • 1/8 tsp Crushed Red Pepper Flakes
  • 1 Medium Onion (12 oz), diced
  • 2 Tbs Garlic Cloves, minced
  • 2 Tbs Fresh Ginger, finely chopped
  • 2 14.5oz can salt-free Diced Petite Tomatoes, drained
  • 1/4 cup Nutritional Yeast
  • 2 tsp Curry Powder
  • 1 tsp Chili Powder
  • 1/2 tsp ground Turmeric
  • 1 tsp ground Cumin
  • 1 tsp ground Coriander
  1. In large pot, cover split peas with 2 quarts boiling water & soak for 1 hour.
  2. Drain off water. Add broth & filtered water. Bring to boil. Cover & simmer on low for 1 hour, until split peas are tender.
  3. Add salt, nutritional yeast, lemon & spinach, stirring to wilt. Keep warm on low heat.
  4. Heat oil in pan over medium heat. Add cumin seeds & pepper flakes, stirring until they sizzle. Add onions & garlic. Cook until onion is lightly browned.
  5. Add tomatoes, ginger, curry powder, chili powder & turmeric. Stir & cook until tomatoes form thick paste.
  6. Stir in ground cumin & coriander. Transfer spice mixture to pot. Stir to combine. Serve.
  • Prep time:
    Cook time:
    Total time:
  • Yield: 10 Servings (5 Pints)
  • Fat: 0g (Sat Fat per serving)
    Sodium: 289mg (per serving)
Black Lentil Dal with Kidney Beans: (click to expand) Black Lentil Dal with Kidney Beans
  • Author
  • This is my favorite way to eat beans, a 2 in 1 combo of both kidney beans AND black lentils!
    Ingredients:
  • 8 cups Filtered Water
  • 2 cups uncooked Black (Beluga) Lentils
  • 2 cans (15 oz) Red Kidney Beans, with juice (875mg Sodium)
  • 2 Bay Leaves
  • 1 Tbs expeller-pressed Organic Canola Oil (15g Fat / 1g Sat Fat)
  • 2 Medium Onions (22 oz total), chopped
  • 6 Cloves Garlic, finely chopped
  • 2 Tbs Fresh Ginger, finely chopped
  • 1 Tbs Curry Powder
  • 1 tsp ground Cumin
  • 1 tsp ground Coriander
  • 1 tsp Chili Powder
  • 1/2 tsp Black Pepper
  • 2 cans (15 oz) Diced Tomatoes, with juice
  • 1 tsp Iodized Salt (2325mg Sodium)
  • 2 Tbs Lime Juice (3 packets of TrueLime)
  • 4 cups (4 oz) Spinach, uncooked
  1. In large pot, add lentils, kidney beans, water & bay leaves. Bring to boil on medium-high heat. Reduce to medium-low & simmer, covered 35 minutes.
  2. Remove bay leaves. Using immersion blender, lightly blend lentils to create creamy consistency. Set aside.
  3. Heat oil in deep pan or wok on medium-high heat. Add chopped ginger, garlic & onion. Cook until softened, about 5 minutes.
  4. Stir in curry, cumin, coriander, chili powder & black pepper. Cook, while stirring, for 1 minute.
  5. Add tomatoes & cook until it breaks down into paste.
  6. Transfer pan contents to pot of lentils. Add salt, lime juice & greens. Stir & gently warm greens until wilted.
  7. NOTE: Brown / green lentils will work also, but may cook 5 to 10 minutes faster.
  • Prep time:
    Cook time:
    Total time:
  • Yield: 12 Servings (6 pints)
  • Fat: 0.1g (Sat Fat per serving)
    Sodium: 290mg (per serving)
    Calories: 226 (per serving)
    Fiber: 12.1g (per serving)
Curried Mung Beans: (click to expand) Curried Mung Beans
  • Adapted by
  • A delicious mung bean soup with a fresh curry flavor!
    Ingredients:
  • 2 cups Mung Beans, dry (~5.25 cups soaked)
  • 2 1/2 qt Filtered Water
  • 1 1/2 Tbs expeller-pressed Organic Canola Oil
  • 1 Medium Onion (12oz), finely chopped
  • 1 Tbs Garlic, finely chopped
  • 1 Tbs Ginger, finely chopped
  • 1/4 cup Green Bell Pepper, diced
  • 14.5oz Tomatoes, diced
  • 2 inch piece Cinnamon Stick
  • 4 tsp Coriander Powder
  • 2 tsp Cumin Powder
  • 2 tsp Chili Powder
  • 2 tsp Turmeric Powder
  • 1/4 tsp Black Pepper
  • 1/4 cup dried Fenugreek Leaves
  • 1 tsp Iodized Lite Salt (1160mg Sodium)
  1. Soak mung beans 18 hrs in 2 quarts of water. Change water half-way through. Discard old water.
  2. Simmer mung beans on low in 2 1/2 quarts of water, covered, until soft, about 30 minutes. Periodically skim off foam.
  3. Once cooked, discard up to 2 cups of water if bean mixture is extremely watery. If mixture is too thick, add extra water. Set pot aside.
  4. Heat oil in deep pan or wok & add cinnamon. Cook for 1 minute, until it infuses oil with flavor.
  5. Add chopped ginger, garlic & onion. Cook & stir until onions start to brown.
  6. Add pepper & tomato. Cook on medium-high heat until it becomes pulpy.
  7. When paste becomes homogeneous, add remaining spices except salt & fenugreek leaves. Add 1/2 cup of liquid from pot. Mix well. Simmer for 5 minutes, then turn off heat.
  8. Add fenugreek leaves & salt. Mix well.
  9. Transfer pan contents to pot of mung beans & water. Mix thoroughly.
  10. Heat on low if needed. Serve over rice.
  • Prep time:
    Cook time:
    Total time:
  • Yield: 8 Servings (4 Pints)
  • Fat: 0.5g (Sat Fat per serving)
    Sodium: 187mg (per serving)
    Calories: 244 (per serving)
    Fiber: 10.8g (per serving)
Red Lentil Dal: (click to expand) Red Lentil Dal
  • Adapted by
  • A delicious, low sodium, lentil dal that is brimming with curry goodness!
    Ingredients:
  • 2 cups Red Lentils, washed
  • 8 cups Filtered Water
  • 1 tsp Iodized Lite Salt (1160mg Sodium)
  • 1 Tbs expeller-pressed Organic Canola Oil (15g Fat / 1g Sat Fat)
  • 4 tsp Cumin Seeds
  • 2 Bay Leaves
  • 1/4 tsp Crushed Red Pepper Flakes
  • 1 Large Onion (16oz), chopped
  • 2 Large Garlic Cloves, chopped
  • 1 14oz can Whole Tomatoes, chopped
  • 1/4 cup Green Pepper, finely chopped
  • 1 Tbs Ginger, grated
  • 2 tsp Turmeric
  • 2 tsp Chili Powder
  • 1 Tbs Fenugreek Leaves
    Garam Masala Spices:
  • 1 tsp Ground Coriander
  • 1/2 tsp Ground Cumin
  • 1/4 tsp of Cardamom
  • 1/4 tsp of Cinnamon
  • 1/4 tsp of Black Pepper
  • 1/8 tsp of Cloves
  1. Soak & drain lentils, rinsing them 2 or 3 times. Place lentils in pot. Add salt & water.
  2. Bring to boil. Remove froth, reduce heat & put lid on pot - simmer for 10 minutes.Check lentils are cooked by squeezing between fingers. Once soft, remove from heat.
  3. In frying pan, heat oil. Add pepper flakes, bay leaf & cumin seeds.
  4. When seeds sizzle, add onion & garlic. Fry until lightly browned.
  5. Reduce heat & add tomatoes, ginger, turmeric, chili powder, fenugreek leaves & chopped green pepper. Gently let ingredients cook down for about 10 minutes to make thick paste.
  6. Add ladle full of lentils into pan & stir. Empty all contents back into pot with lentils & stir. It should have consistency of thick soup. If too thick, add hot water. If you prefer it thicker, leave on heat to reduce until consistency is reached.
  7. Stir in Garam Masala Spices. Serve over rice.
  • Prep time:
    Cook time:
    Total time:
  • Yield: 10 Servings (5 Pints)
  • Fat: 0.3g (Sat Fat per serving)
    Sodium: 145.6mg (per serving)
    Calories: 185 (per serving)
    Fiber: 5.8g (per serving)
Adzuki Bean Curry: (click to expand) Adzuki Bean Curry
  • Author
  • This spicy bean curry dish is full of bold earthy flavors!
    Ingredients:
  • 2 cups (15 oz) Adzuki Beans, dry
  • 4 1/2 cups Filtered Water
  • 1 1/2 Tbs expeller-pressed Organic Canola Oil
  • 2 inch piece Cinnamon Stick
  • 1 Large onion (16 oz), sliced
  • 2 Tbs Garlic, finely chopped
  • 1 Tbs Ginger, finely chopped
  • 14.5oz Diced Tomato
  • 2 tsp Coriander Powder
  • 2 tsp Chili Powder
  • 1 tsp Turmeric Powder
  • 1 tsp Cumin Powder
  • 1 tsp Curry Powder
  • 1 tsp Iodized Salt (2120mg Sodium)
  • 1/4 tsp Black Pepper
  1. Soak Adzuki beans overnight in 2 quarts filtered water. Then discard old water & rinse well.
  2. In large pot, add Adzuki beans & 4 1/2 cups water. Bring to boil on high heat. Simmer on low covered for 45 minutes.
  3. While beans are cooking, in heat oil in wok on medium high heat. Add cinnamon. Cook for 1 minute.
  4. Add onion, garlic & ginger. Sauté until onions become lightly browned.
  5. Add tomatoes & all spices. Gently cook down on medium heat until tomatoes form thick paste.
  6. Transfer contents of wok into pot once beans are cooked & stir well.
  • Prep time:
    Cook time:
    Total time:
  • Yield: 8 Servings (4 Pints)
  • Fat: 0.3g (Sat Fat per serving)
    Sodium: 297mg (per serving)
    Calories: 235.5 (per serving)
    Fiber: 11.8g (per serving)
Moong Dal Curry: (click to expand) Moong Dal Curry
  • Author
  • This authentic split mung curry tastes delicious over rice.
    Ingredients:
  • 2 cups Moong Dal (without skins), washed
  • 6 cups Filtered Water
  • 1 tsp Iodized Salt (2325mg Sodium)
  • 1 Tbs expeller-pressed Organic Canola Oil (15g Fat / 1g Sat Fat)
  • 1 Tbs Black Mustard Seeds
  • 1 Tbs Cumin Seeds
  • 8 Curry Leaves
  • 1/4 tsp Crushed Red Pepper Flakes
  • 1/8 tsp Hing (asafoetida)
  • 1 Large Onion (16oz), chopped
  • 2 Large Garlic Cloves, finely chopped
  • 1 Tbs Ginger, finely chopped
  • 14.5oz Diced Tomato
  • 1/4 cup Green Pepper, finely chopped
  • 2 tsp Chili Powder
  • 1 tsp Turmeric
  • 1 tsp Ground Coriander
  • 1 Tbs Fenugreek Leaves
    Garam Masala Spices:
  • 1 tsp Ground Coriander
  • 1/2 tsp Ground Cumin
  • 1/4 tsp of Cardamom
  • 1/4 tsp of Cinnamon
  • 1/4 tsp of Black Pepper
  • 1/8 tsp of Cloves
  1. Rinse moong dal & soak for 2 hours in 2 quarts of water.
  2. Discard old water. Place lentils in pot. Add salt & 6 cups water.
  3. Bring to boil. Remove froth, reduce heat & put lid on pot - simmer for 30 minutes. Turn off heat.
  4. In frying pan, heat oil on medium high heat. Add pepper flakes, curry leaves, mustard seeds, cumin seeds & hing.
  5. When seeds sizzle, add onion, garlic & ginger. Fry until lightly browned.
  6. Add tomatoes, turmeric, ground coriander, chili powder & chopped green pepper. Cook down ingredients for about 10 minutes to make thick paste.
  7. Mix paste into pot with lentils & stir. Lentil juice can be used to clean spices out of pan. The Dal should have consistency of thick soup.
  8. Simmer on low for 5 minutes, covered.
  9. Stir in fenugreek leaves & Garam Masala Spices. Serve over rice.
  • Prep time:
    Cook time:
    Total time:
  • Yield: 8 Servings (4 Pints)
  • Fat: 0.4g (Sat Fat per serving)
    Sodium: 297mg (per serving)
    Calories: 242 (per serving)
    Fiber: 10.7g (per serving)
French Lentil Curry: (click to expand) French Lentil Curry
  • Author
  • This is my favorite way to make curried French or green lentils.
    Ingredients:
  • 2 1/4 cups (15oz) French Lentils, dry
  • 8 cups Filtered Water
  • 1 Carrot (5oz), finely chopped
  • 1 1/2 tsp Iodized Salt (3180mg Sodium)
  • 2 Tbs expeller-pressed Organic Canola Oil (30g Fat / 2g Sat Fat)
  • 1 Tbs Cumin Seeds
  • 1/8 tsp Hing (asafoetida)
  • 2 Onions (22 oz), slithered
  • 2 Tbs Garlic, finely chopped
  • 1 1/2 Tbs Ginger, finely chopped
  • 14.5oz Diced Tomato
  • 1 Tbs Chili Powder
  • 2 tsp Coriander Powder
  • 2 tsp Curry Powder
  • 1 tsp Turmeric Powder
  • 1 tsp Cumin Powder
  • 4 cups (4 oz) Spinach, finely chopped
    Garam Masala Spices:
  • 1 tsp Ground Coriander
  • 1/2 tsp Ground Cumin
  • 1/4 tsp of Cardamom
  • 1/4 tsp of Cinnamon
  • 1/4 tsp of Black Pepper
  • 1/8 tsp of Cloves
  1. Rinse lentils. Add to large pot with 8 cups water, carrot & salt. Bring to boil. Simmer on low covered for 20 minutes.
  2. Heat oil in wok on medium high heat. Add cumin seeds & hing. Allow to sizzle for 1 minute.
  3. Add onion, garlic & ginger. Sauté until onions become lightly browned.
  4. Add tomatoes & all spices except Garam Masala. Gently cook down on medium heat until tomatoes form thick paste.
  5. Blend cooked lentils for several seconds with immersion blender to thicken liquid.
  6. Transfer contents of wok into pot once lentils are cooked & stir well.
  7. Add spinach & Garam Masala Spices. Mix well & serve over rice.
  • Prep time:
    Cook time:
    Total time:
  • Yield: 12 Servings (6 Pints)
  • Fat: 0.2g (Sat Fat per serving)
    Sodium: 310mg (per serving)
    Calories: 186.8 (per serving)
    Fiber: 13.2g (per serving)
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:
    Cook time:
    Total time:
  • Yield: 3 Servings
  • Fat: XXg (Sat Fat per serving)
    Sodium: XXmg (per serving)
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 expeller-pressed Organic Canola 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 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. Spread evenly across bottom of pot.
  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:
    Cook time:
    Total time:
  • Yield: 3 Servings
  • Fat: XXg (Sat Fat per serving)
    Sodium: XXmg (per serving)


Pasta:

Cannellini Italian Meatless Balls: (click to expand) Cannellini Italian Meatless Balls
  • Author:
  • These Italian meatless balls taste delicious on top of a bed of pasta and red sauce!
    Ingredients:
  • 1.5 oz Celery, diced
  • 2 oz Onion, diced
  • 2 cans Cannellini Beans, drained
    - 441mg Sodium (30% reduction from draining beans)
  • 1/4 tsp Liquid Smoke
  • 2 oz Spinach, wilted
  • 1 cup Textured Soy Protein
  • 1/2 cup (68g) Walnuts, ground
  • 1/2 cup Oats, ground into flour
  • 3 Tbs Ground Flax
  • 3 Tbs Nutritional Yeast
  • 1 Tbs Onion Powder
  • 1 tsp Garlic Powder
  • 1/2 tsp Iodized Salt (1163mg Sodium)
  • 1/2 tsp Paprika
  • 1/4 tsp Smoked Paprika
  • 1/4 tsp Oregano, dried
  • 1/4 tsp Rosemary, dried
  • 1/8 tsp Black Pepper
  • 1/8 tsp Fennel
  1. Water sauté celery & onions for 5 minutes until soft.
  2. Grind oats & all dry spices in mill.
  3. Place beans, liquid smoke & spices in food processor & blend well.
  4. Add remaining ingredients & pulse several times to combine well.
  5. Remove from food processor & transfer to mixing bowl. Divide into 45 portions (20g each).
  6. Roll into balls & place on baking sheet lined with silicone liner, then freeze.
  7. To cook, heat in oven at 375 F 20 minutes until brown, flipping once.
  • Prep time:
    Cook time:
    Total time:
  • Yield: 9 Servings (5 balls per serving)
  • Fat: XXg (Sat Fat per serving)
    Sodium: 178mg (per serving)
Easy Pasta Sauce: (click to expand) Easy Pasta Sauce
  • Author:
  • This sodium free spaghetti sauce is super easy to make!
    Ingredients:
  • 50oz Tomatoes, quartered
  • 8oz Onion, slithered
  • 4 Large Garlic Cloves
  • 1 Tbs expeller-pressed Organic Canola Oil
  • 2 Tbs Brown Sugar
  • 2 tsp Dried Basil
  • 1/2 tsp Dried Oregano
  • 1/2 tsp Dried Parsley
  • 1/2 California Bay Leaf
  • 1/4 tsp Black Pepper
  1. Pour canola oil into medium pot.
  2. Sauté garlic cloves & onion on medium heat until onions begin to brown & caramelize.
  3. Add tomatoes into blender along with onion & garlic. Blend on high 20 seconds.
  4. Pour into pot. Add all spices.
  5. Bring to rapid boil on medium heat. Cook until sauce reaches desired thickness, about 35 minutes.
  • Prep time:
    Cook time:
    Total time:
  • Yield: 4 Servings (8oz per serving)
  • Fat: 0g (Sat Fat per serving)
    Sodium: 0mg (per serving)
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:
    Cook time:
    Total time:
  • Yield: 4 Servings
  • Fat: 1g (Sat Fat per serving)
    Sodium: 286mg (per serving)
Garlic Alfredo Pasta (Non-Dairy): (click to expand) Garlic Alfredo Pasta (Non-Dairy)
  • 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:
    Cook time:
    Total time:
  • Yield: 4 Servings (5/8 cup sauce, each)
  • Fat: XXg (Sat Fat per serving)
    Sodium: 349mg (per serving)