Servings: 4
Time: 30 minutes
Vegan.
Use up the vegetables in your fridge with this simple meal.
The simplicity of this meal makes it easy enough to make on a busy weeknight. But the Dijon and nutmeg offer robust flavors that make it feel extra special.
This recipe was created by Louise Cruz RDN, LD.
Watch Louise make this meal in her Nutrition Break video, "How to eat like (or feed) a plant-based carnivore."
Ingredients:
- 1 Tablespoon olive oil
- 4-5 cups mixed vegetables*
- 2 T flour (omit for gluten free)
- 1 1/2 Tablespoons Dijon mustard
- 1/2 teaspoon nutmeg
- 2 cups low sodium vegetable broth
- Salt, pepper and smoked paprika to taste
- 10 ounces whole wheat pasta of your choice, cooked
*Not sure what vegetables to use? Try kale, mushrooms, broccoli and onions.
Instructions:
- Heat oil in a large pan. Saute vegetables in the heated pan until soft.
- While the vegetables cook, prepare pasta according to package instructions. Drain and set aside.
- Sprinkle flour over the vegetables and continue to cook until the flour is incorporated (omit this step for a gluten free option).
- Add Dijon mustard, nutmeg and broth, stirring until a sauce forms.
- Season as desired with salt, pepper and smoked paprika.
- Serve over cooked noodles.
Hungry for more?
For more inspiration, try nutrition counseling with Louise Cruz RDN, LD. Nutrition Counseling >>
Servings: 8.
Time: 1 hour.
Vegan.
Hearty greens, asparagus, sweet potatoes and herbs top a brown rice pilaf in this spring-time meal. Check out our dietitian-approved recipe and get cooking.
From the recipe creator: “I love serving this recipe buffet-style for springtime get-togethers. I usually add an animal protein option such as chicken and then everyone is happy. This pairs really well with spring rolls, which is another fun springtime party food.”
Ingredients:
(Listed in order used)
- Olive oil
- 1 small yellow onion, diced
- 1 cup long grain brown rice
- 1 teaspoon turmeric
- 2.5 cups vegetable broth
- 2 sweet potatoes, diced into 1” cubes
- 1 can chickpeas, drained
- 1 package firm tofu* (see note), diced
- 2-3 Tablespoons of your favorite spices (we used: smoked paprika, garlic powder, onion powder, celery salt, nutmeg, dry mustard powder and Italian seasonings)
- 1 Tablespoon cornstarch
- 1 bunch asparagus, washed and trimmed
- 4 cups kale, chopped
- 1 bunch cilantro (or parsley), roughly chopped
- Optional Toppings: seeds (sesame, sunflower, pumpkin), chopped red cabbage, shredded carrots, crushed pistachios.
Dressing:
- 1/3 cup Tahini
- Juice of 1 lemon
- 1 Tablespoon dijon mustard
- 2 Tablespoons pure maple syrup
- 1 teaspoon white wine vinegar
- Salt, pepper to taste
Instructions
- Preheat oven to 425F.
- Make rice pilaf: In a small saucepan with lid, sauté the yellow onion in 1 Tablespoon olive oil until translucent. Add brown rice and sauté an additional minute. Add turmeric and broth. Place the lid on the pan and set the heat to low. Allow to cook 45-50 minutes, until all the broth is absorbed by the rice.
- Meanwhile, roast the vegetables and proteins: In a large bowl, toss diced sweet potato, chickpeas and tofu in a scant amount of olive oil and your preferred spices. Then stir in cornstarch and toss to coat. Arrange in a single layer on a cooking sheet and place in the top rack of the oven. Set the timer for 25 minutes.
- Toss the asparagus in a scant amount of oil and spices. When the timer dings, add the asparagus to the cooking sheet and continue to bake an additional 10 minutes. Remove from oven.
- Tip: Do not yet wash the bowl you used for the veggies – you’ll use it for the kale later.
- While the rice and veggies cook, prep the kale and dressing:
- Massage the kale: place the kale in the bowl used for tossing the veggies and massage until tender. The leftover oil and spices in the bowl will help tenderize and season the kale.
- Make the dressing: Place all ingredients in a lidded container and shake until thickened and smooth.
- Put it all together: Layer all ingredients into a dinner bowl (brown rice, kale, mixed veggies/proteins, cilantro, dressing).
- Optional: If you wish to add a bit of color and crunch, top it all off with seeds, red cabbage, carrots and pistachios.
*Note: In the recipe pictured, we utilized homemade red lentil tofu . But you can use any type or brand of tofu. You can also substitute an animal-based protein such as chicken.
Hungry for more?
For more inspiration, try nutrition counseling with Louise Cruz RDN, LD. Nutrition Counseling >>
Serves: 2
Time: 15 minutes.
Vegan.
Packing your lunch? Give this recipe a try!
Ingredients:
- One 15-ounce can of Chickpeas, drained
- 1/4 cup sunflower seeds
- 1/4 cup chopped red onion
- 3 Tablespoons Tahini
- 1 Tablespoon honey or maple syrup
- 1 Tablespoon chopped fresh dill
- 1/2 teaspoon Dijon mustard
- Optional add-ins: diced celery, bell peppers and dill pickles
- Salt and pepper, to taste
Instructions:
- Drain and rinse chickpeas, reserving the liquid. Coarsely mash chickpeas with a fork.
- Combine all ingredients and mix well, adding small amounts of the reserved chickpea water if dry.
- Eat as a salad or a sandwich filling.
- Serve with veggies and hummus.
Hungry for more?
For more inspiration, try nutrition counseling with Louise Cruz RDN, LD. Nutrition Counseling >>