Recipes
Entrée:
TSP Chorizo Crumbles:

- Author: albopepper.com
- 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)
- Mix water, soy sauce, vinegar, maple syrup & liquid smoke in medium bowl. Pour in TSP granules to soak & mix thoroughly.
- Mix in all spices to combine thoroughly.
- Heat non-stick skillet. Add TSP & lightly brown, stirring frequently.
- Closely monitor to avoid burning. TSP crumbles are finished once browned.
- Prep time:
Cook time:
Total time: - Yield: 6 Servings
- Fat: XXg (Sat Fat per serving)
Sodium: 284mg (per serving)
TSP Stuffed Bell Peppers:

- Author: albopepper.com
- 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)
- Cut peppers in half from top to bottom. Remove stems & seeds.
- Place peppers cut side down on baking sheet. Broil for 20 minutes until skin is blackened.
- Wrap peppers in foil for 20 minutes then peal off skin.
- 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.
- Add crumbles & rice, mixing & heating through.
- Stuff peppers with rice mixture & serve.
- Optionally: Top with guacamole.
- Prep time:
Cook time:
Total time: - Yield: 6 Servings
- Fat: XXg (Sat Fat per serving)
Sodium: 369mg (per serving)
Soy Curl Fajitas (Oil-Free):

- Author: albopepper.com
- 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
- Combine all spices into spice grinder, then set aside. Use 3 Tbs of spice blend per recipe.
- Heat non-stick wok over medium/high heat, adding 1/2 cup water. Sauté onions & peppers along with 1 Tbs spice for 5 minutes.
- Once vegetables are cooked, set them aside.
- Add soy curls to wok. Coat curls with 2 Tbs spice. Brown soy curls, stirring occasionally.
- Add fajita veggies back to wok & mix everything together. Serve with whole grain wraps, avocado slices & low sodium salsa.
- Prep time:
Cook time:
Total time: - Yield: 6 Servings (6 LARGE Fajitas)
- Fat: XXg (Sat Fat per serving)
Sodium: XXmg (per serving)
TSP Tacos:

- Author: albopepper.com
- 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)
- Soak TSP granules in water & mix thoroughly.
- Heat up non-stick skillet. Add TSP & stir occasionally until lightly brown.
- Add tomato sauce, salt, onion flakes, liquid smoke & taco seasoning, stirring well.
- Once everything is heated through, serve in taco shells with toppings of choice.
- TOPPINGS: Finely shredded lettuce, avocado slices & salsa.
- Prep time:
Cook time:
Total time: - Yield: 4 Servings (2 tacos per serving)
- Fat: XXg (Sat Fat per serving)
Sodium: XXmg (per serving)
Soy Curl Jerky:

- Author: albopepper.com
- 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
- Preheat oven at 275° F.
- Place all seasonings & liquids into 1 quart blending cup. Blend well.
- Place soy curls in large bowl. Cover with blended seasoning mixture.
- Stir well to coat evenly. Soak for 20 minutes, stirring every few minutes.
- Add to baking tray lined with silicone mat. Bake for 20 minutes.
- Stir & bake for 20 minutes more.
- Stir again & bake for 15 minutes. Turn off oven.
- Allow to sit in oven for 30 minutes.
- Store in airtight container in refrigerator.
- Prep time:
Cook time:
Total time: - 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:

- Author: albopepper.com
- 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
- Water sauté garlic & onions until lightly browned.
- In large mixing bowl, add black beans, pinto beans & 1/4 cup pinto juice. Lightly mash with potato masher to slightly break beans.
- Add garlic, onions, carrots, walnuts, spinach, flax & seasonings. Mix thoroughly.
- Add ground oats. Mix well.
- Divide into 8 equal portions. Line baking sheet with silicone baking mat. Press into patties.
- Place in freezer & store until needed.
- To cook, place in non-stick pan, covered over low heat. Flip occasionally until cooked.
- Prep time:
Cook time:
Total time: - 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:

- Adapted by: albopepper.com
- 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
- 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.
- Reserve 1 cup of lentils. Place remaining amount into food processor.
- Heat 1/2 cup water in non-stick pan on medium-high heat. Sauté mushrooms, onion & garlic until golden brown.
- Add sautéd ingredients to food processor. Also add ground oats, peanut butter, chia seeds, soy sauce, miso & spices. Blend well until smooth.
- Transfer to large bowl. Add cup of cooked lentils & sweet potato. Fold & mix thoroughly.
- Line baking sheet with silicone liner. Divide mixture into 8 portions & press onto baking sheet into patty shapes.
- Bake at 400° F for 40 minutes.
- Prep time:
Cook time:
Total time: - Yield: 8 Servings (8 Patties)
- Fat: XXg (Sat Fat per serving)
Sodium: 273mg (per serving)
Sweet Peanut Burger:

- Author: albopepper.com
- 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)
- Preheat oven to 375° F. Line baking sheet with silicone baking mat.
- In a large mixing bowl, mash chickpeas. Do not turn beans into paste; just coarsely mash with fork.
- Add remaining ingredients. Mix thoroughly. Form mixture into 6 equal patties & place on baking sheet.
- Bake for 20 to 30 minutes, until golden brown.
- While burgers are cooking, whisk together all sauce ingredients & set aside.
- Top burgers with sauce & serve.
- Prep time:
Cook time:
Total time: - Yield: 6 Servings (6 Patties)
- Fat: XXg (Sat Fat per serving)
Sodium: XXmg (per serving)
Kidney Bean & Kale Burger:

- Author: albopepper.com
- 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
- Peel sweet potatoes, cut into quarters & place in covered dish with 1/4" water. Microwave for 12 minutes.
- In small dish, combine water, tamari, brown sugar, vinegar, liquid smoke, molasses & spices. Set aside.
- Heat non-stick pan until water beads across surface. Add onion & garlic, stirring consistently until browned & starting to caramelize.
- Add kale. Stir until it wilts. Add spice mixture. Stir & cook until liquid is gone. Turn off heat.
- In large bowl smash sweet potato & mix with cooked vegetables & kidney beans. Partially break up beans.
- Add flax & oats & mix. Form into patties.
- Cook on nonstick frying pan over medium-low heat until browned & warmed through, flipping once.
- Prep time:
Cook time:
Total time: - Yield: 8 Servings (8 Patties)
- Fat: XXg (Sat Fat per serving)
Sodium: 131mg (per serving)
Al's TSP Sloppy Joes:

- Author: albopepper.com
- 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
- Soak TSP granules in water & mix thoroughly.
- Heat up non-stick skillet. Add TSP & lightly brown on medium high heat.
- Set TSP aside in bowl. Water sauté onions & peppers then lightly brown garlic.
- Add remaining ingredients to skillet, over low heat. Stir well, then add TSP back to skillet & mix.
- Add small amount of water until desired moistness is achieved. Turn off heat & serve.
- Prep time:
Cook time:
Total time: - 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:

- Author: albopepper.com
- 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
- Use two forks to shred jackfruit.
- Mix together BBQ seasoning & add to jackfruit. Toss to coat.
- Heat large skillet over medium heat. Add 1 Tbsp oil. Cook onions until translucent.
- Add garlic & seasoned jackfruit. Stir & cook for 2-3 minutes.
- Add BBQ sauce & water.
- Stir & reduce heat to low-medium. Cook for 25 minutes, covered, stirring occasionally.
- Remove lid & turn up heat to medium-high. Cook for 5 more minutes to get extra color/texture.
- Remove from heat & serve.
- Prep time:
Cook time:
Total time: - Yield: 12 Servings
- Fat: XXg (Sat Fat per serving)
Sodium: 172mg (per serving)
Oyster Mushroom Seafood Patties:

- Author: albopepper.com
- 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
- Shred oyster mushrooms & add to food processor. Add salt, dulse, seasoning & lemon juice. Pulse 3 or 4 times, scrape sides & pulse twice more.
- Add flour. Pulse 3 times. Scrape sides if necessary. Pulse twice more.
- Divide mixture into four equal portions. Place onto baking sheet, lined with silicone liner. Press into 4 patty shapes.
- Lightly coat tops with flour. Flip them & coat 2nd side as well.
- Place in freezer & freeze solid until cooking time.
- Heat in non-stick pan, covered, on medium / low heat. Flip patties several time during cooking process.
- Both sides should be lightly browned.
- Prep time:
Cook time:
Total time: - Yield: 4 Servings (4 Patties)
- Fat: XXg (Sat Fat per serving)
Sodium: 203mg (per serving)
Tandoori Garbanzo Nut Burger:

- Author: albopepper.com
- 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
- Preheat oven to 375° F. Line baking sheet with silicone baking mat.
- 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.
- 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.
- Add grated sweet potato. Mix everything well & shape into burger patties.
- Bake for 30 minutes, until golden brown.
- Prep time:
Cook time:
Total time: - 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:

- Author: albopepper.com
- 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
- Heat oil on medium heat. Add cumin & fenugreek seeds until they splutter.
- Add onion & sauté for 5 minutes.
- Reduce heat & add chili powder, turmeric, coriander & fry for 5 minutes.
- Stir in squash, salt, maple syrup & almond coconut milk.
- Cover & cook on medium high for 20 minutes until soft, stirring every 5 minutes.
- Cook until squash is tender. Remove from heat. Serve over rice.
- Prep time:
Cook time:
Total time: - Yield: 6 Servings
- Fat: XXg (Sat Fat per serving)
Sodium: XXmg (per serving)
Kale & Chickpea Curry:

- Adapted by: albopepper.com
- 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
- Heat oil in pot over medium heat. Add mustard & cumin seeds. Stir briefly until seeds become aromatic.
- Add diced onion. Sauté for 15 minutes until onion starts to brown.
- Add garlic & ginger. Sauté for 4 minutes.
- Add tomatoes & green pepper. Stir & cook for several minutes.
- Add crushed coriander, chili powder, turmeric, smoked paprika & salt. Cook on low heat until tomatoes break down & create thick sauce, about 10 minutes.
- Add chickpeas & stir to coat. Add 1/4 cup water & simmer for 5 minutes.
- Add chopped kale, pour in 1/4 cup water & stir. Cook for 5 minutes on medium heat until kale is soft & tender.
- Prep time:
Cook time:
Total time: - Yield: 4 Servings
- Fat: XXg (Sat Fat per serving)
Sodium: XXmg (per serving)
Honey Ginger Vegetable Stir-Fry:

- Author: albopepper.com
- 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
- Heat oil in non-stick wok. Add garlic, ginger & crushed red chillies. Sauté for 30 seconds.
- Add carrot & broccoli. Stir-fry for 2 to 3 minutes.
- Add onion, mushrooms, zucchini, rice wine & soy sauce. Mix well.
- Add orange juice & a little water as needed. Mix well.
- Add corn starch & cook until sauce thickness.
- Add honey & mix well.
- Serve with brown rice.
- Prep time:
Cook time:
Total time: - Yield: 4 Servings
- Fat: 0.25g (Sat Fat per serving)
Sodium: 203mg (per serving)
Ginger Peanut Butter Tofu:

- Author: albopepper.com
- 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)
- Remove tofu from container & set container aside. Press tofu to extract excess water.
- In blending cup, add ginger, 1/2 cup water, soy sauce, brown sugar, vinegar & sesame oil. Blend at high speed until smooth.
- Cut tofu into 24 cubes. Place cubes back into tofu container, adding blended sauce to coat. Soak for 20+ minutes.
- Fry tofu cubes in non-stick wok, turning cubes as each side lightly browns.
- 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.
- Serve over rice along with broccoli.
- Prep time:
Cook time:
Total time: - 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:
- Author: albopepper.com
- 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
- In large pot, cover split peas with 2 quarts boiling water & soak for 1 hour.
- Drain off water. Add broth & filtered water. Bring to boil. Cover & simmer on low for 1 hour, until split peas are tender.
- Add salt, nutritional yeast, lemon & spinach, stirring to wilt. Keep warm on low heat.
- 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.
- Add tomatoes, ginger, curry powder, chili powder & turmeric. Stir & cook until tomatoes form thick paste.
- 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:
- Author albopepper.com
- 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
- 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.
- Remove bay leaves. Using immersion blender, lightly blend lentils to create creamy consistency. Set aside.
- Heat oil in deep pan or wok on medium-high heat. Add chopped ginger, garlic & onion. Cook until softened, about 5 minutes.
- Stir in curry, cumin, coriander, chili powder & black pepper. Cook, while stirring, for 1 minute.
- Add tomatoes & cook until it breaks down into paste.
- Transfer pan contents to pot of lentils. Add salt, lime juice & greens. Stir & gently warm greens until wilted.
- 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:
- Adapted by albopepper.com
- 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)
- Soak mung beans 18 hrs in 2 quarts of water. Change water half-way through. Discard old water.
- Simmer mung beans on low in 2 1/2 quarts of water, covered, until soft, about 30 minutes. Periodically skim off foam.
- 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.
- Heat oil in deep pan or wok & add cinnamon. Cook for 1 minute, until it infuses oil with flavor.
- Add chopped ginger, garlic & onion. Cook & stir until onions start to brown.
- Add pepper & tomato. Cook on medium-high heat until it becomes pulpy.
- 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.
- Add fenugreek leaves & salt. Mix well.
- Transfer pan contents to pot of mung beans & water. Mix thoroughly.
- 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:
- Adapted by albopepper.com
- A delicious, low sodium, lentil dal that is brimming with curry goodness!
- Ingredients:
- 2 1/4 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
- Soak & drain lentils, rinsing them 2 or 3 times. Place lentils in pot. Add salt & water.
- Bring to boil. Remove froth, reduce heat & put lid on pot. Simmer for 10 minutes. Once soft, remove from heat.
- In frying pan, heat oil. Add pepper flakes, bay leaf & cumin seeds.
- When seeds sizzle, add onion & garlic. Fry until lightly browned.
- Add tomatoes, ginger, turmeric, chili powder, fenugreek leaves & chopped green pepper. Cook on medium-high heat until it becomes pulpy.
- When paste becomes homogeneous, add contents from pan into pot.
- 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: 146mg (per serving)
Calories: 202 (per serving)
Fiber: 6.3g (per serving)
Adzuki Bean Curry:
- Author albopepper.com
- 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
- Soak Adzuki beans overnight in 2 quarts filtered water. Then discard old water & rinse well.
- In large pot, add Adzuki beans & 4 1/2 cups water. Bring to boil on high heat. Simmer on low covered for 45 minutes.
- While beans are cooking, in heat oil in wok on medium high heat. Add cinnamon. Cook for 1 minute.
- Add onion, garlic & ginger. Sauté until onions become lightly browned.
- Add tomatoes & all spices. Gently cook down on medium heat until tomatoes form thick paste.
- 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:
- Author albopepper.com
- 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
- Rinse moong dal & soak for 2 hours in 2 quarts of water.
- Discard old water. Place lentils in pot. Add salt & 6 cups water.
- Bring to boil. Remove froth, reduce heat & put lid on pot - simmer for 30 minutes. Turn off heat.
- In frying pan, heat oil on medium high heat. Add pepper flakes, curry leaves, mustard seeds, cumin seeds & hing.
- When seeds sizzle, add onion, garlic & ginger. Fry until lightly browned.
- Add tomatoes, turmeric, ground coriander, chili powder & chopped green pepper. Cook down ingredients for about 10 minutes to make thick paste.
- 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.
- Simmer on low for 5 minutes, covered.
- 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:
- Author albopepper.com
- 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
- Rinse lentils. Add to large pot with 8 cups water, carrot & salt. Bring to boil. Simmer on low covered for 20 minutes.
- Heat oil in wok on medium high heat. Add cumin seeds & hing. Allow to sizzle for 1 minute.
- Add onion, garlic & ginger. Sauté until onions become lightly browned.
- Add tomatoes & all spices except Garam Masala. Gently cook down on medium heat until tomatoes form thick paste.
- Blend cooked lentils for several seconds with immersion blender to thicken liquid.
- Transfer contents of wok into pot once lentils are cooked & stir well.
- 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)
Black Turtle Bean Curry:
- Author albopepper.com
- These curried black turtle beans are firm but tasty.
- Ingredients:
- 2 cups (15 oz) Black Turtle Beans, dry
- 4 1/2 cups Filtered Water
- 1 1/2 Tbs Expeller-pressed Organic Canola Oil (23g Fat / 1.5g Sat Fat)
- 1 Tbs Cumin Seeds
- 1/8 tsp Hing (asafoetida)
- 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 Cumin Powder
- 1 tsp Turmeric Powder
- 1 tsp Curry Powder
- 1 tsp Iodized Lite Salt (1160mg Sodium)
- 1/4 tsp Black Pepper
- 3 cups (3 oz) Spinach, finely chopped
- Soak beans overnight in 2 quarts filtered water. Discard old water.
- In large pot, add beans & 5 cups water. Bring to boil on high heat. Simmer on low covered for 60 minutes.
- While beans are cooking, in heat oil in wok on medium heat. Add cumin seeds, hing & cinnamon. Cook for 1 minute.
- Add onion, garlic & ginger. Sauté until onions become lightly browned.
- Add tomatoes & all spices. Gently cook down on medium heat until tomatoes form thick paste. Remove cinnamon stick.
- Lightly blend beans with immersion blender to break up some of them.
- Transfer contents of wok into pot with beans. Add spinach. Stir well.
- Prep time:
Cook time: - Yield: 8 Servings (4 Pints)
- Fat: 0.4g (Sat Fat per serving)
Sodium: 306mg (per serving)
Calories: 245 (per serving)
Fiber: 10.5g (per serving)
Lime Mango White Bean Salad:
- Adapted by albopepper.com
- 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
- Combine all ingredients in large bowl.
- Slice Pita bread in 1/6 wedges. Toast in toaster oven at 375° F for 3 or 4 minutes.
- Serve bean salad at room temperature or chilled, with pita chips.
- Prep time:
20 minutes
Cook time:3 minutes
Total time:23 minutes - Yield: 3 Servings
- Fat: XXg (Sat Fat per serving)
Sodium: XXmg (per serving)
Italian Style Rice & Beans:
- Adapted by albopepper.com
- 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
- If rice is uncooked, cook it & set aside.
- Heat oil in large pot & add onion & garlic. Cook uncovered until soft, about 5 min.
- Add tomato, carrot, celery, basil, oregano & pepper. Spread evenly across bottom of pot.
- Bring to boil, cover & reduce heat, simmering for 15 min.
- Stir in kidney beans. Cover & simmer for 5 min.
- Stir in cooked rice & serve.
- Prep time:
15 minutes
Cook time:30 minutes
Total time:45 minutes - Yield: 3 Servings
- Fat: XXg (Sat Fat per serving)
Sodium: XXmg (per serving)
Pasta:
Cannellini Italian Meatless Balls:
- Author: albopepper.com
- 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
- Water sauté celery & onions for 5 minutes until soft.
- Grind oats & all dry spices in mill.
- Place beans, liquid smoke & spices in food processor & blend well.
- Add remaining ingredients & pulse several times to combine well.
- Remove from food processor & transfer to mixing bowl. Divide into 45 portions (20g each).
- Roll into balls & place on baking sheet lined with silicone liner, then freeze.
- To cook, heat in oven at 375 F 20 minutes until brown, flipping once.
- Prep time:
30 minutes
Cook time:20 minutes
Total time:50 minutes - Yield: 9 Servings (5 balls per serving)
- Fat: XXg (Sat Fat per serving)
Sodium: 178mg (per serving)
Easy Pasta Sauce:
- Author: albopepper.com
- 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
- Pour canola oil into medium pot.
- Sauté garlic cloves & onion on medium heat until onions begin to brown & caramelize.
- Add tomatoes into blender along with onion & garlic. Blend on high 20 seconds.
- Pour into pot. Add all spices.
- Bring to rapid boil on medium heat. Cook until sauce reaches desired thickness, about 35 minutes.
- Prep time:
5 minutes
Cook time:40 minutes
Total time:45 minutes - Yield: 4 Servings (8oz per serving)
- Fat: 0g (Sat Fat per serving)
Sodium: 0mg (per serving)
Baked Penne Florentine:
- Adapted by albopepper.com [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
- Soak cashews in water.
- 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.
- Preheat oven to 350° F.
- Place onion & vegetable broth in medium non-stick wok. Cook, stirring occasionally until onion has softened, about 5 minutes. Set aside.
- 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.
- Pour over pasta & spinach, mixing well. Transfer to 10" x 14" casserole dish. Sprinkle with bread crumbs.
- Cover & bake for 45 minutes. Let rest for 5 minutes before serving. Season with black pepper & additional nutritional yeast as desired.
- Prep time:
30 minutes
Cook time:45 minutes
Total time:1 hour 15 minutes - Yield: 4 Servings
- Fat: 1g (Sat Fat per serving)
Sodium: 286mg (per serving)
Garlic Alfredo Pasta (Non-Dairy):
- Adapted by albopepper.com [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
- Soak cashews in 3/4 cup broth for 1 hour.
- 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.
- Add garlic & cook for 2 more minutes. All of broth should be evaporated. If not, simmer until broth is gone.
- 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.
- Pour 1/2 cup over each serving of whole grain pasta.
- Additions: Top with wilted spinach and sautéed mushrooms.
- Prep time:
10 minutes
Cook time:10 minutes
Total time:20 minutes - Yield: 4 Servings (5/8 cup sauce, each)
- Fat: XXg (Sat Fat per serving)
Sodium: 349mg (per serving)