Shakshuka (Poached Eggs in Tomato-Pepper Sauce)
Shakshuka originated in North Africa and is extremely popular in the Middle East as well. Roughly translating to “a mixture”, it’s a flavorful, one pan dish of eggs poached in a thick, saucy simmer of peppers, onions, tomatoes and spices. Enjoy this for breakfast or dinner.
Learning Objectives
Learn how to poach eggs in a sauce.
Level Ups (optional)
You can add 1 ½ cups garbanzo beans, 2 cups of spinach just after sautéing the peppers and onions, and/or a scant amount of nutmeg (about ⅛ tsp).
Substitutions (optional)
Add Harissa, a North African spicy condiment, in place of the chipotle powder.
Rigatoni with Summer Squash, Peas, and Asparagus
This is a quick and flavorful dish that is perfect for a time-crunched day. By adding a little of the pasta cooking water to the dish, the small amount of cheese blends into a light and creamy sauce.
Learning Objectives
Learn how to cut mint leaves into small ribbons, and how to use pasta water to help make a creamy sauce.
Level Ups (optional)
Use whole wheat or whole grain pasta. Add a can of chickpeas to this recipe, or throw in a handful of spinach leaves at the end.
Substitutions (optional)
Substitute snap peas for asparagus.
Turkey Bolognese over Penne
This sauce comes together in 30 minutes but tastes as though it has slow cooked for hours. The parmesan rind, tomato paste, garlic, bay leaf, and red wine reduction give it layers of flavors. Enjoy it over pasta, zoodles or on its own.
Learning Objectives
Learn how to make a traditional slow-cooked sauce in just 30 minutes.
Level Ups (optional)
Add finely chopped mushrooms for more flavor and fiber. Fold in 2 cups of spinach leaves.
Substitutions (optional)
Substitute whole wheat pasta, zoodles or any other kind of pasta for the penne. Substitute regular milk for oat milk.
Lemon and Thyme Baked Cod in Parchment
Cod is a great source of both protein and omega-3 fatty acid. While cooking the cod in parchment paper might sound intimidating, it is easy to do. This method of cooking the vegetables and fish together keeps both moist and flavorful. If you don’t have parchment paper, you can substitute aluminum foil.
Learning Objectives
Learn how to bake fish in the oven.
Substitutions (optional)
Substitute Haddock, Pollack, Black Cod, Stripped Bass, Hake, Mahi Mahi or Grouper for the Cod.
Notes
Top the fish with VEBA’s Smoky Roasted Pepper and Walnut Dip. Click here for the recipe.
Shrimp with Summer Corn and Tomatoes
Sweet corn and tomatoes are the foundation of this dish. Shrimp cooks very quickly and once the corn is cooked, this meal comes together in less than 10 minutes. Cook the corn 1-2 days ahead of time, or take the smart shortcut and use defrosted, frozen corn.
Learning Objectives
Learn how to cook shrimp and how to make a one-pan meal. Learn how to roast corn in the husk, and how to ribbon-cut basil.
Level Ups (optional)
Add a handful of spinach leaves and ¼ cup of sliced green onion for more flavor and fiber.
Substitutions (optional)
You can omit the shrimp or substitute leftover, shredded rotisserie chicken for the shrimp. Omit the basil and shrimp and add ½ tsp of cumin, ½ cup chopped cilantro, 1 can of black beans, and garnish with lime and diced avocado.
Quinoa Walnut Tacos with Easy Tomato Salsa
These tacos are GREAT and are made with 100% plants! Make a batch or two of the taco meat and keep it on hand to enjoy over a salad or straight out of the jar. Walnuts provide the omega-3 fatty acids, which help fight inflammation. The quinoa is loaded with protein and flavor. Finally, the sweet tomato salsa is a vibrant take on the classic “pico de gallo”.
Learning Objectives
Learn how to work with plants and create a delicious meatless meal.
Level Ups (optional)
Top with creamy Greek yogurt, salsa, shredded cabbage and/or shredded carrots, and our VEBA Guacamole or Avocado Cilantro Crema.
Substitutions (optional)
Substitute in pecans or macadamia nuts for the walnuts. Substitute diced mango or any stone fruit for the tomatoes in the salsa.
Coconut Chia Hot Cereal
Packed with nutrition and flavor, this quinoa breakfast cereal will give you a boost to start your day. Chia seeds provide antioxidants, fiber, Omega-3, protein and also lend a fun texture to this breakfast cereal that is reminiscent of tapioca. Quinoa, a complete protein, gives this cereal another fiber boost that will help you stay full all morning, while supporting gut health. The dried fruit and nut toppings add great texture and flavor, but make sure to add these toppings right before eating to avoid them becoming soggy. Enjoy this creamy breakfast dish cold or quickly heat it in the microwave.
Learning Objectives
Learn how to meal prep breakfast for a nutritious, ready-to-go meal on busy mornings, and kids will love it too! This recipe makes a large batch that can be made ahead of time and stored in the fridge throughout the week.
Level Ups (optional)
Add a variety of nuts, fruit and seeds or top with fresh fruit for extra fiber, vitamins, and color.
Substitutions (optional)
Any type of milk or plant based milk can be used in this recipe and the maple syrup can be substituted with honey. Flax seeds or flax seed meal could also replace the chia.
Beet and Citrus Salad
It’s not new news that beets are one of the healthiest foods out there. Not only do they contain antioxidant phytonutrients that boast anti-inflammatory and detoxification benefits, but they are also packed with folate, B vitamins, iron, potassium and magnesium. However, the health benefits don’t end there! Beets are high in nitrates, which when converted to nitric oxide by our bodies, has been proven to increase blood flow and lower blood pressure. Plus, they are quite tasty and colorful in a salad and this recipe has some unique twists with juicy orange segments, creamy ricotta and toasty macadamia nuts.
Learning Objectives
Learn how to make a balanced salad with a variety of colors and textures, including the technique for segmenting oranges.
Level Ups (optional)
Look for fresh ricotta, or a boutique brand ricotta, in the specialty cheese case at your grocer. Try serving with fresh herbs. For a complete meal, serve with a whole grain or small piece of salmon.
Substitutions (optional)
The orange segments could be replaced by another citrus like blood orange or grapefruit, and thinly sliced red onion or celery could be substituted for the fennel.
Thai-Style Carrot and Quinoa Salad
This quinoa salad checks so many boxes: bright, fresh, colorful and full of citrus flavor. It will become a go-to dish for a simple weeknight dinner or a special gathering. The nutritional boxes also get checked with a large variety of plant points, vitamins, fiber, antioxidants and complete protein from the quinoa.
Learning Objectives
Learn how to use citrus to make a unique and flavorful sauce for whole grain and salad dishes.
Level Ups (optional)
There are so many veggie (and fruit) level ups for this recipe! Try cucumbers, red peppers, bean sprouts, Napa cabbage, mango slices or orange segments. For added fiber and protein, try adding garbanzo beans or lentils.
Substitutions (optional)
Substitute any crisp veggies you have on hand for the carrots and cabbage. Lemon and grapefruit may be substituted for the limes and orange, respectively.
Portobello Mushroom French Dip Sandwiches
Who doesn’t love a juicy sandwich packed with flavor? Up your plant intake by substituting beef for meaty Portobello mushrooms and adding some delicious caramelized onions for even more flavor and fiber. Finally, pile all of this onto some crusty bread, dip into a delicious juice or “jus” and add some creaminess with a tangy Greek yogurt and horseradish sauce. This lighter-style meal is perfect for either lunch or dinner.
Learning Objectives
Learn how to caramelize and deglaze onions and how to swap plants for meat in traditional meat recipes.
Level Ups (optional)
Add a layer of spinach leaves and chopped parsley to each sandwich for additional vegetables. Add sliced red peppers to the onions during the last 5 minutes of the cooking process. Roast smaller, sliced, assorted mushrooms for 25 minutes.
Substitutions (optional)
You can substitute the portobello mushrooms with conventional mushrooms and cut the roasting time by 10 minutes.