Author: Julie

Date Energy Bites

Ingredients

  • 1 cup Medjool dates, pitted
  • 1/2 cup raw almonds
  • 2 Tbsp. toasted coconut chips
  • 1/4 cup old fashioned rolled oats
  • 1/2 tsp. cinnamon
  • 1 Tbsp. almond butter
  • 1 tsp. vanilla extract
  • Pinch of salt
  • 1-2 tsp. water

Steps

  1. Blend almonds in a food processor until finely chopped.
  2. Add coconut chips and pulse until finely chopped.
  3. Add remaining ingredients and process until the mixture is sticky and holds together when pressed.
  4. Stir in 1/4 cup small vegan chocolate chips.
  5. Using disposable cooking gloves, roll mixture into 1-inch balls using your hands. Makes 12 small bites.
  6. Store in an airtight container in the refrigerator for up to 1 week.

This recipe for Date Energy Bites was inspired by a recipe generated by ChatGPT”. 

NutrientApprox. Amount
Calories~103–105 kcal
Total Fat~5.7 g
Protein~2.0–2.1 g
Sugar~8.5–9 g
Sodium~5–6 mg
Cholesterol0 mg

For added protein add 1 Tbsp. chia seeds.

Barbara’s Vegetable Soup

Ingredients

  • 2 tbsp. oil
  • 1 onion, chopped
  • 3 stalks celery, chopped
  • 4 carrots, chopped
  • 3 potatoes, chopped
  • 3 cloves garlic, chopped
  • 6 cups vegetable broth
  • 1 can tomato juice
  • 1 14.5 oz. diced tomatoes
  • 2 cups cabbage, chopped
  • 1 tsp. salt
  • 1 tsp. pepper
  • 1/2 tsp. sugar
  • 1/2 tsp. thyme
  • 1/4 tsp. celery salt
  • 1 bay leaf

Steps

  1. Saute onion, celery, carrot, potatoes in olive oil for 5-7 minutes. Add garlic last 2 minutes.
  2. Add remaining ingredients and simmer 30-40 minutes.

Veggie Burger

Ingredients

  • 1 large slice of Aldi’s sour dough bread cut in half
  • Aldi’s Earth Grown Vegan Veggie Burger
  • 1 tsp. Aldi’s Simply Nature Stir-in Paste Basil
  • 1 Tbsp. Follow Your Heart Original Vegenaise
  • 1 slice tomato
  • 1 slice red onion
  • 1/3 cup spring lettuce

Steps

  1. Toast sour dough bread.
  2. Heat vegan burger in microwave for 2 minutes.
  3. Place vegan burger on one slice of bread and add pesto, vegenaise, tomato, onion, lettuce. Top with other slice of bread.
NutrientAmount
Calories302 kcal
Total Fat8.5 g
Protein10–11 g
Sodium548 mg
Sugar1–2 g
Cholesterol0 mg

Polenta with Spinach, Beets and Mushrooms

Ingredients

  • 2 cups water
  • 2 cups vegetable low sodium vegetable broth
  • 1 teaspoon fine salt
  • 1 cup cornmeal
  • 2 tbsp.  plant-based butter
  • 2 tbsp. olive oil
  • 2 cloves garlic, chopped
  • 1 cup chopped mushrooms
  • 1 cup chopped cooked beets
  • 1 cup fresh spinach

Polenta

  1. Bring water and salt to a boil in a large saucepan; pour cornmeal slowly into boiling water, whisking constantly until there are no lumps.
  2. Reduce heat to low and simmer, whisking often, until cornmeal starts to thicken, about 5 minutes. Polenta mixture should still be slightly loose. Cover and cook for 30 minutes, whisking every 5 to 6 minutes. When polenta is too thick to whisk, stir with a wooden spoon. Polenta is done when texture is creamy and the individual grains are tender.
  3. Turn off heat and gently stir 2 tablespoons butter into polenta until butter partially melts.

Garlic, Mushrooms, Spinach and Beets

  1. Saute mushrooms and garlic in 1 tbsp. olive oil for five minutes.
  2. Add cooked beets and fresh spinach.
  3. Stir until spinach is slightly wilted.
  4. Spoon polenta unto dish and top with vegetables.

Nutrition Facts (Per 2-Cup Serving)

  • Calories: ~380-400 kcal
  • Total Fat: ~15g
    • Saturated Fat: ~3-5g
  • Carbohydrates: ~55-58g
    • Fiber: ~5-7g
    • Sugars: ~3-5g
  • Protein: ~6-8g
  • Sodium: ~1,800 mg
  • Cholesterol: 0 mg

Oil-Free Salad Greens

Ingredients

  • 2 cups mixed greens
  • 1/2 cup frozen peas, thawed
  • 1 tomato, chopped
  • 1/4 cup red onion, chopped
  • 1 orange, peeled and sliced
  • 1 Tbsp. Bragg’s Oil Free Vinaigrette

Steps

  1. Set aside peas to thaw.
  2. Chop vegetables.
  3. Add salad greens to bowl, then add veggies.
  4. Top with oil-free salad dressing.

Nutrition Facts Per Salad Bowl

  • Calories: ~120-130
  • Sugar: ~12g
  • Sodium: ~180mg
  • Fat: 0g
  • Carbohydrates: ~30g
  • Protein: ~5g
  • Cholesterol: 0mg

Black Bean Soup with Banana

Ingredients

  • 1 medium onion, chopped
  • 4 garlic cloves, coarsely chopped
  • 1/2 tsp. thyme
  • 1/2 tsp. basil
  • 1/2 tsp. oregano
  • 1 1/4 tsp. crushed rosemary
  • 3 cups vegetable broth
  • 1 14.5 oz. can diced tomatoes with basil, garlic and oregano
  • 3  14.5 oz. cans black beans, undrained
  • 2 tsp. chili powder
  • 1/4 tsp. salt
  • 2 tsp. olive oil
  • 1 tsp. red wine vinegar
  • 1/2  tsp. sriracha sauce

Garnishes

  • 3 bananas
  • 3 Tbsp. fresh lemon juice
  • 1/4 tsp. black pepper
  • 1/2 cup chopped cilantro

Steps

  1. Add 1 tsp. to large pot and sauté lightly onions and garlic.
  2. Add thyme, basil, oregano and rosemary to pot and blend with onions and garlic.
  3. Add broth, tomatoes, beans, chili powder and salt to the pot. Stir well, and bring to a boil.
  4. Reduce the heat to low, cover and simmer for five minutes. 
  5. Using a hand blender or masher, emulsify the mixture in the pot for 5 to 10 seconds.
  6. Mix together the oil, vinegar, and sriracha sauce in a small bowl, and stir into the soup.
  7. Before serving, peel the bananas and cut them into 1/4 inch thick slices. Toss them in a small bowl with the lemon juice and pepper. Add soup to bowls and top with banana slices and cilantro.

Optional: Add cooked rice to soup and/or serve with crusty bread.

Nutrition Facts (Per 2-Cup Serving) Makes Four Servings

  • Calories: ~390
  • Sugar: ~7g
  • Sodium: ~250mg
  • Fat: ~7g
  • Carbohydrates: ~64g
  • Protein: ~20g
  • Cholesterol: 0mg

Judie’s Italian Vinaigrette

Ingredients

  • Aldi’s Italian Dressing and Seasoning Mix
  • 1/4 cup of Simply Nature Apple Cider Vinegar
  • 3 Tbsp. water
  • 1/2 cup olive oil

Instructions

  1. Combine Italian seasoning mix with water and apple cider vinegar in a sealed container and shake until blended.
  2. Add oil to jar and shake until blended.
  3. Store the dressing in the refrigerator. Before each use, let it stand at room temperature for about an hour and shake well, as separation may occur.

Optional—Add sliced apples to dressing.

Nutrition Facts

  • Serving Size (2 Tbsp.)
  • Calories per serving 65-70
  • Fat: 7 g
  • Cholesterol: 0 mg
  • Sodium: 23 mg
  • Carbohydrates: 0.2-0.4 g
  • Sugar: 0-0.3 g
  • Protein: 0 g

Simple Arrabbiata and Peas

Ingredients

  • 1 bag of Aldi’s or Trader Joe’s frozen Spaghetti Arrabbiata
  • 1/4 cup water
  • 1 can of diced tomatoes
  • 1 cup frozen sweet peas

Steps

  1. Add arrabbiata with water and tomatoes to skillet and cook on medium heat for about 10 minutes.
  2. Add peas halfway into cooking. Stir well.

Nutrition Facts
Serving size: 2 cups
Servings: 2
Calories 439
Total Fat 11.3 g
Cholesterol 0 mg
Sodium 603 mg
Total Sugars 10 g
Protein 16 g

Optional: Add nutritional yeast as a topper to spaghetti.

Quick Spanish Rice and Pinto Beans

Ingredients

  • 2 Packages Trader Joe’s Frozen Spanish Rice or prepare Aldi’s Earthly Grains Spanish Rice
  • 1 can pinto beans
  • 3/4th Aldi’s Classic Guacamole

Steps

  • 1. Microwave rice according to directions, about 3 1/2 minutes.
  • 2. Heat pinto beans in small pan.
  • 3. In serving bowl, use slatted spoon to add beans. Add rice and guacamole.
Nutrition Facts
Serving size: 2 cups
Servings: 4
Amount per serving 1
Calories 433
Total Fat 1.9g
Saturated Fat 0g
Cholesterol 0mg
Sodium 827mg
Total Carbohydrate 94.3g
Dietary Fiber 5.5g
Total Sugars 0.7g
Protein 12.6g

Optional: Roll beans, rice and guacamole into flour tortillas.

Barbara’s Stuffing with Lentils

Ingredients

  • 1 cup dry lentils
  • 1/8 tsp. cumin
  • 1/8 tsp. garlic powder
  • 1 12 oz. package of Herb Stuffing Mix,
  • 1 1/2 cups of chopped celery
  • 1 cup of chopped yellow onion
  • 4 cups Aldi’s Simply Nature Vegetable Broth
  • 1 cup water
  • 3 Tbsp. Smart Balance Low Sodium Buttery Spread or Aldi’s Countryside Creamery Homestyle Spread

Steps

  1. Rinse lentils and drain.
  2. Place lentils in large pot and cover with water about 2 inches above lentils.
  3. Bring lentils to boil. Reduce heat, cover and simmer for 25 minutes or until tender. Add 1 cup vegetable broth during cooking time.
  4. Heat butter in large pot and add celery and onion. Cook for about 10 minutes until celery is tender.
  5. Add 2 cups broth and 1 cup water to celery and onions and bring to boil. Remove from heat, add stuffing and stir loosely until combined. Cover and let sit for 5 minutes. Fluff with fork and serve with lentils on the side.

Nutrition Facts
Serving size: 2 cups
Servings: 6
Calories 506
Total Fat 6.5g
Cholesterol 0mg
Sodium 891 mg
Total Carbohydrate 86g
Total Sugars 6.8g
Protein 22.6g

To lower sodium content, substitute broth for another cup of water.

Quick Lentil Stew

Ingredients

  • 3 Yukon Potatoes chopped
  • 1 can Aldi’s Lentil Soup or 2 cans of Trader Joe Lentil Soup
  • 1 can of Aldi’s canned tomatoes with basil, oregano and garlic
  • Dash of Old Bay Seasoning
  • 1 Tbsp. lemon juice

Steps

  1. Microwave potatoes in container for 4 minutes.
  2. In a large skillet, add soup and tomatoes and simmer for 5 to 10 minutes.
  3. Add potatoes, Old Bay Seasoning , and lemon juice and stir to blend ingredients.
Nutrition Facts
Serving size: 2 cups
Servings: 3
Calories 265
Total Fat 5.5g
Saturated Fat 0.6g
Cholesterol 0mg
Sodium 1064mg
Total Carbohydrate 40.8g
Dietary Fiber 15.1g
Total Sugars 11.2g
Protein 11.8g

May substitute rice for poatoes.

Toasted Nuts

Ingredients

  • 2 cups of macadamia nuts
  • 2 cups walnuts
  • 2 cups pecans
  • 1 cup pumpkin seeds
  • 1 cup coconut flakes

Steps

  1. Preheat oven to 375 degrees.
  2. Line two cookies sheets with parchment paper. Spread out nuts on two cookie sheets, walnuts and macademia on one sheet and pecans and pumpkin seeds on the other. Toast walnuts and macademia nuts for 10 to 11 minutes. After 7 minutes remove pecans and pumpkins seeds.
  3. Mix nuts together and serve with oatmeal, granola, or salad.
Nutrition Facts
Serving size: 1/3 cup
Servings: 24
Calories
Total Fat 20.6g
Saturated Fat 3.6g
Cholesterol 0mg
Sodium 24mg
Total Carbohydrate 4.5g
Dietary Fiber 2.8g
Total Sugars 1g
Protein 4.6g

Optional: Heat in skillet over low to medium heat. Toast 1/3 cup of wheat germ and 1/3 cup of ground flaxseed for 1 or 2 minutes to add to the nut mix.

Pinto Bean Tacos

Ingredients

  • 4 roma tomatoes, chopped
  • 1 red onion, chopped
  • 1/2  jalapeño pepper, chopped and deseeded
  • 2 avocados, sliced or 3/4 cup guacamole
  • 1 cup cilantro, chopped
  • 2 cups cooked pinto beans in liquid
  • 1 tbsp. taco seasoning
  • 3/4 cup Aldi’s Casa Mamita Mild Chunky Salsa in a jar
  • Lime juice from 1 lime
  • 12 Aldi’s Pueblo Lindo White Corn Tortillas

  1. In a small saucepan, heat pinto beans. Add taco seasoning and stir.
  2. Place 3 or 4 tortillas between two slightly damp paper towels on a microwave-safe plate and cover with a slightly damp paper towel. Microwave 30 seconds. Repeat for next 3 or 4 tortillas.
  3. Divide all ingredients evenly, bean mixture (drained), into tortillas. Use one or two tablespoons full of ingredients. Do not overfill, or the tortilla will fall apart.

Nutrition Facts
Servings 6
Amount per serving 1
Calories 193
Total Fat 3.7g
Saturated Fat 1.4g
Cholesterol 6mg
Sodium 314mg
Total Carbohydrate 35.9g
Total Sugars 3.9g
Protein 7.8g

Air-Fried Zucchini

Ingredients

  • 1 zucchini, chopped
  • 1/2 tsp. olive oil
  • 1/4 tsp. salt
  • 1/2 tsp. garlic powder

Steps

  1. Add all ingredients in a bowl and stir zucchini until well coated.
  2. Add zucchini to air fryer and cook for 13 minutes.
Nutrition Facts
Serving size: 1 cup
Servings: 2
Calories 28
Total Fat 1.4 g
Saturated Fat 0.2 g
Cholesterol 0 mg
Sodium 301 mg
Total Carbohydrate 3.8 g
Total Sugars 1.9 g
Protein 1.3 g

Maple Syrup Chocolate Chip Cookies

Ingredients

  • 1 cup whole wheat flour (or substitute all purpose flour)
  • 1 teaspoon baking powder
  • 1/8 teaspoon salt
  • 1/2 cup pure maple syrup
  • 1 teaspoon vanilla extract
  • 1/2 cup natural almond butter (or substitute any other type of unsweetened nut butter or seed butter)
  • 1/3 cup dark chocolate chips 
  • Preheat the oven to 375 degrees Fahrenheit.
  • Add the whole wheat flour, baking powder, and salt to a mixing bowl, then mix to combine.
  • Add the maple syrup, almond butter, vanilla extract, and dark chocolate chips and combine well.
  • Use your hands to mix thoroughly until a cookie dough texture is formed. I use kitchen gloves to avoid getting sticky hands.
  • Use an icecream scoop and your hands to roll the dough into 14 evenly sized balls. Evenly space the balls on a sheet pan lined with parchment paper.
  • Use your fingers to press the dough balls into flatter circle shapes.
  • Bake at 375 degrees Fahrenheit for 13 minutes.

Adapted from Bell, Jennifer. “Maple Syrup Chocolate Chip Cookies.” A Sweet Alternative. 1 Jun., 2022, https://www.asweetalternative.com/blog/maple-syrup-chocolate-chip-cookies?fbclid=IwAR3wMy8XZb0e3eRaiS3lgWfDp_h2hGPXVv_nlXqfaUHRPd-VVWE2hOYKt7Y

Nutrition Facts
Servings: 14
Amount per serving 1
Calories 83
Total Fat 5.6g
Saturated Fat 1.2g
Cholesterol 0mg
Sodium 41mg
Total Carbohydrate 7.7g
Total Sugars 4.3g
Protein 2.2g

Peanut Butter Chocolate Chip Oatmeal Balls

Ingredients

  • 1 cup old-fashioned oats
  • 2/3 cup toasted shredded coconut
  • 1/2 cup Smuckers Natural Peanut Butter
  • 1/2 cup ground flaxseed
  • 1/4 cup vegan chocolate chips
  • 1/3 cup maple syrup
  • 1 Tbsp. chia seeds
  • 1 tsp. vanilla extract

Steps

  1. In a large mixing bowl, stir all ingredients together.
  2. Cover and chill mixture in refrigerator for 1-2 hours.
  3. Roll mixture into 1 inch balls.
  4. Enjoy immediately or store in refrigerator for up to a week.

Adapted from “No -Bake Energy Bites.” GIMME SOME OVEN, https://www.gimmesomeoven.com/no-bake-energy-bites/comment-page-18/

Nutrition Facts
Servings – 18
Amount per serving – 1 ball
Calories 90
Total Fat 6g
Cholesterol 0mg
Sodium 4mg
Total Carbohydrate 7g
Total Sugars 2.4g
Protein 3g

Vegan Pumpkin Bread

Ingredients

  • 15 oz. can pure pumpkin
  • ⅓ cup soy milk
  • ⅓ cup melted coconut oil
  • ⅔ cup pure maple syrup
  • 2 cups all purpose flour
  • 2 tsp. baking powder
  • 2 tsp. baking soda
  • 1 Tbsp. apple cidar vinegar
  • 1 tsp. cinnamon
  • 1 tsp. nutmeg
  • 1/8 tsp. ground cloves

Steps

  • First, preheat oven to 350 degrees. Spray two loaf pans nonstick spray, or use loaf pan liners.
  • In a mixing bowl, add pumpkin, soy milk, melted coconut oil and maple syrup. If soy milk, maple syrup are cold and coconut oil is solid, microwave them to room temperature so that the oil will not clump. Stir to combine.
  • Add in remaining ingredients and stir until combined.
  • Divide batter into two loaf pans.
  • Bake for 50 minutes or until toothpick inserted comes out clean.
  • Remove from oven and cool loaves before removing from pans.

May store pumpkin bread in fridge for two days. Freeze leftover bread after two days.

Add-ins: vegan chocolate chips, walnuts or pecans

To make gluten free, substitute whole wheat flour for 2 cups of oat flour. Bake at 350 degrees for 70 minutes. May add a teaspoon of baking soda to recipe for additional leavening.

Adapted from “Vegan Pumpkin Muffins,” Organically Addison. 14 Aug., 2022, https://organicallyaddison.com/vegan-pumpkin-muffins/

Nutrition Facts (Per 238g Serving)

  • Calories: 551 kcal
  • Total Fat: 17.9g
  • Saturated Fat: ~13g (from coconut oil)
  • Cholesterol: 0mg
  • Sodium: 607mg
  • Total Carbohydrates: 89.3g
    • Sugar: 32.3g
    • Dietary Fiber: ~3-4g (from pumpkin & flour)
  • Protein: 8.5g

Hearty Oatmeal

Ingredients

  • 1 cup water
  • 1/2 cup Old Fashioned Oatmeal
  • 1 Tbsp. pumpkin seeds
  • 1Tbsp. sliced almonds
  • 1 Tbsp. chopped walnuts
  • 1 tsp. ground flaxseed
  • 2 Tbsp. soy milk
  • 1 tsp. pure maple syrup
  • 1/3 cup of mixed berries

Steps

  1. Boil 1 cup water in small saucepan.
  2. Add oatmeal and reduce heat to medium low.
  3. Stir oatmeal and cook 1 or 2 minutes until most of the water is absorbed.
  4. While oatmeal is cooking add other ingredients to a bowl.
  5. Add oatmeal to bowl and stir.

Substitute ingredients: Almond milk, pecans, macademia nuts–Toast nuts in oven at 375 degrees for 5 minutes for extra flavor.

Nutrition Facts
Serving size: 1 1/2 cup
Servings: 1
Calories per serving 312
Total Fat 12.7g
Cholesterol 0mg
Sodium 35mg
Total Carbohydrate 42.1g
Dietary Fiber 8.1g
Total Sugars 9.1g
Protein 8.6g

Bonnie’s Cowboy Caviar

Ingredients

  • 1 (15 ounce) can black-eyed peas, rinsed and drained
  • 1 (15 ounce) can black beans, rinsed and drained
  • 1 jalapeño pepper chopped
  • 1 cup chopped green onions
  • 2 tomatoes chopped
  • 1 cup chopped red pepper
  • 4 cloves garlic, chopped
  • 2 sliced avocados, sliced
  • 1 tsp. garlic salt
  • 1/2 tsp. pepper
  • 1/8 tsp. cumin
  • 4 tbsp. canola oil
  • 4 tbsp. apple cider vinegar

Steps

  1. In a medium bowl, exc,ept for avocado, combine all ingredients and mix well.
  2. Cover and refrigerate overnight to blend ingredients.
  3. To serve, top with sliced avocado.

May serve over corn tortillas. Optional add-ons-corn, cilantro.

Nutrition Facts
Servings: 6
Amount per serving 1 cup
Calories 259
Total Fat 18.8g
Saturated Fat 1.9g
Cholesterol 0mg
Sodium 77mg
Total Carbohydrate 19.7g
Dietary Fiber 8.6g
Total Sugars 1.9g
Protein 6.1g

Elisa’s Mexican Beans

Ingredients

2 cups dried pinto beans

1 tsp. Garlic Powder

1 tsp. Salt

Steps

  1. Put beans in medium pot and rinse until water is fairly clear, removing any pebbles.
  2. Place pot of beans on stove with enough water to cover the beans by 2 inches.
  3. Bring beans to a boil, and then lower to medium. Keep adding water to beans so that they are covered by 2 inches of water.
  4. After 45 minutes, add garlic powder and salt.
  5. Continue to cook for 35 minutes until beans are soft.

Serve with Mexican Rice and sliced avocado.

Nutrition

  • Serving Size: 1 cup
  • Calories: 123
  • Sugar: .3 g
  • Sodium: 311 mg
  • Fat: 1.6 g
  • Carbohydrates: 22.71 g
  • Fiber: 7.7 g
  • Protein: 7.77 g
  • Cholesterol: 0 mg

Elisa’s Mexican Rice (Plant-Based)

Ingredients

  • 2 cups Riceland white long grain rice
  • 1/2 cup chopped green pepper
  • 3 Tbsp. canola oil
  • 1/3 cup tomato sauce
  • 1/2 tsp. garlic powder
  • 1/2 cube Knors Vegetable Bouillon
  • 4 1/2 cups water
  • 1/4 yellow onion, unsliced
  • 1/2 cup frozen peas

Steps

  1. In a large pot, add dry rice and green pepper to oil and cook on medium heat until rice is brown. Stir rice occasionally, so it doesn’t burn.
  2. Add tomato sauce, garlic powder, vegetable bouillon-crumbled, water and chunk of onion to pot. Bring to boil.
  3. Lower heat to medium and cover, leaving lid ajar so that steam can come out. Do not stir after lid is on.
  4. When water lowers, close the lid on the pot all the way. Cook about 15 minutes.
  5. When rice is moist but no water, add 1/2 cup cold water and peas. Cover and heat for 4 minutes.
  6. When no water, turn off heat and let rice sit in pot for 5 minutes.

May be served with pinto beans and sliced avocado. For extra flavor add Sazon flavor packet or Sofrito seasoning.

Instant rice can be substituted, but reduce cooking time.

Let rice cool to room temperature before refridgerating.

Nutrition

  • Serving Size: 1 cup
  • Calories: 142
  • Sugar: 1.7 g
  • Sodium: 157 mg
  • Fat: 7.3
  • Carbohydrates: 16.8 g
  • Fiber: 1.4 g
  • Protein: 2.3 g
  • Cholesterol: 0 mg

Tahini Lemon Dressing

Ingredients

  • ½ cup tahini
  • Juice of one lemon
  • 1 Tbsp. garlic powder
  • 1/2 cup warm water
  • 1/4 tsp. salt

Steps

  1. Add the tahini, lemon juice, and garlic powder to a small bowl.
  2. Add the water and whisk until the dressing is smooth and creamy. If the sauce is thick, add a little more water and whisk until smooth.
  3. Serve over salad or with veggies.

Adapted from Martin, Shane. “Garlicky Lemon Tahini Dressing.” Shane and Simple. https://shaneandsimple.com/lemon-tahini-dressing/#tasty-recipes-10572-jump-target

Nutrition Facts
Serving size: 1 tablespoon
Servings: 6
Calories per serving 12
Total Fat 0.7g
Saturated Fat 0.1g
Cholesterol 0mg
Sodium 109mg
Total Carbohydrate 1.2g
Dietary Fiber 0.2g
Total Sugars 0.4g
Protein 0.4g

Nori Wraps

Ingredients

  • 4 nori sheets cut into quarters
  • 1 cucumber, chopped
  • 2 avocados, sliced
  • 2 carrots, shaved
  • 2 Tbsp. black sesame seeds
  • 1 package of Trader Joe’s Brown Rice
  • 1 tsp. rice vinegar
  • 1/4 tsp. agave syrup
  • 1/4 tsp. salt

Dipping Sauces

Spicy Vegan Mayo

1/4 tsp. sriracha

1/3 cup veganaise

Mix together in a small container

Soy Sauce

1/4 cup soy or tamari sauce

Juice of 1/2 lime

Mix together in a small container

Instructions

  1. Prepare cucumber, avocado, carrot, nori wraps, and dipping sauces.
  2. Cook rice according to directions. Fold rice vinegar, agave and salt into hot cooked rice.
  3. Serve the cucumber, avocado, carrot, nori wraps, rice, and sesame seeds on a platter.
  4. Assemble as you eat and top with dipping sauces.

Adapted from Love and Lemons. “Nori Wraps.” https://www.loveandlemons.com/nori-wraps/#wprm-recipe-container-45772

Ciabatta Sandwich

Ingredients

  • 1 box of Aldi’s couscous
  • 1 tomato, chopped
  • 1/2 cucumber, chopped
  • 1/4 red onion, chopped
  • 1 cup of chopped parsley
  • 1Tbsp. pine nuts, toasted
  • 1 Tbsp. olive oil
  • 1Tbsp. red wine vinegar
  • 2 Tbsp. lemon juice
  • 1 tsp. oregano
  • Salt and pepper to taste
  • 1 tub of Aldi’s Simply Garlic Hummus
  • 2 cups of chopped kale
  • 6 Aldi’s ciabatta sandwich rolls

Steps

  1. Prepare couscous according to package directions. Let cool.
  2. Add tomato, cucumber, red onion, parsely and pine nuts to couscous and mix well.
  3. In a small bowl, prepare dressing. Whisk together olive oil, red wine vinegar, lemon juice, oregano, salt and pepper. Add dressing to couscous and mix well.
  4. Bake ciabatta rolls at 375 degrees for 5 minutes. Flip rolls and bake another 5 minutes.
  5. Spread hummus on each roll, add couscous and kale. Carefully close bread together to make a sandwich so that contents do not spill out.

Caribbean Arepas

Ingredients for Arepas

  • cups P.A.N. (pre-cooked white corn meal)
  • 2 1/2 cups of warm tap water
  • 1 tsp. of salt
  • 1 tsp. olive oil
  • A nonstick grilling pan

Ingredients for filling

  • 1 can of black beans
  • 1 tsp. cumin Powder
  • 1/4 tsp. garlic powder
  • 1 Tbsp. virgen olive oil
  • 2 plantains
  • 1/8 tsp. salt
  • 1/8 tsp. ground black pepper
  • 2 avocados
  • 2 tsp. lime juice
  • 1/3 cup chopped red onions

Prepare and Cook Arepas

  1. Mix water, salt and oil in a large bowl. 
  2. Gradually add the cornmeal and mix with your hands until completely amalgamated. The dough should be firm enough to not stick to your hands and soft enough to not crack. If not, add cornmeal or water.
  3. Let dough sit for 5 minutes.
  4. Wet your hands and form a big (palm size) ball with your hands. Press them between your hands to form eight patties about 1/2 inch thick.
  5. Heat some oil on the grilling pan and cook arepas, four at a time, on medium low heat for 7 minutes each side. You are looking for a crispy layer on the outside (and brownish grilling strips).

Prepare Filling for Arepas

  1. Chop onion and slice plantains. Set onion aside.
  2. Heat the oil in a skillet and add plantain slices and cook over medium heat for about 3-5 minutes each side until golden brown. Add plantains to a bowl and add salt and pepper. Set aside.
  3. Add cumin and garlic powder to beans and microwave for two minutes.
  4. Slice avocado and cut lime in half.
  5. Cut arepa with serrated knife to form a pocket.

  6. Fill arepas with plantains, onion, beans (drained), avocado and a squeeze of lime


The filling can be added to a bowl with arepa on the side for a bigger portion.

Adapted from Iosume. “Vegan Arepas.” Simple Vegan Blog. 19 May. , 2019, https://simpleveganblog.com/vegan-arepas/

Kristen’s Vegan Brownies

Ingredients

Steps

  • 1 box of Fudge Brownie Mix
  • 1/3 cup Just Egg
  • 1/4 cup grapeseed or olive oil
  • 1/4 unsweetened applesaue
  • 3.4 cup chopped pecans
  • 1 Tbsp. of water
  1. Line 8.25″ by 8.25″ inch baking pan with parchment paper.
  2. Add all ingredients and mix throughly.
  3. Bake on center rack at 360 degrees for 50 minutes.

Banana Strawberry Orange Smoothie

Ingredients

  • Two ripe bananas (bananas should be very ripe with spots on the peels)
  • Two frozen ripe bananas
  • Three Frozen Strawberries
  • One orange, peeled and cut into chunks
  • Juice of 1/2 lemon
  • 1/3 cup water

Steps

  1. Blend all ingredients in a blender until smooth.
  2. Serve in two glasses. Store in refrigerator.

Frozen mango can be substituted or added to smoothie.

Falafel Pita Sandwich

Ingredients

  • 1 package of Aldi’s Frozen Falafel or Trader Joe’s Dill Pickle Mini Falafel
  • 1 tomato, chopped
  • 1/4 cucumber, cubed
  • 1/3 cup red onion, chopped
  • 1/2 cup greens
  • Two whole wheat pita breads

Tahini Sauce

  • 1/3 cup tahini
  • Juice of one lemon
  • 2 chopped garlic cloves
  • 1/4 tsp. salt
  • 1/4 tsp. cumin
  • 3 Tbsp. water
  • 2 Tbsp. chopped dill, optional

Steps

  1. Bake falafel according to package directions. I bake an additional 2 minutes for added crispness. Air fry about 15 minutes if falafel is thick.
  2. Chop tomato, cucumber and onion.
  3. In small bowl, whisk together tahini sauce, lemon juice, garlic, salt, oil, and water. Add additional water if sauce thickens.
  4. In pan, heat pita bread on both sides on medium heat. Cut in half and open pockets.
  5. Fill each pita pocket three falafel pieces. Top falafel with tahini sauce, chopped veggies and greens, and more sauce on top of veggies.

I like to skip the pita and fill all ingredients in a bowl to eat.

Tahini Sauce adapted from Bryan, Lisa. “Tahini Sauce.” Downshiftology. 9 July,2019, /https://https://downshiftology.com/recipes/tahini-sauce/

Wilted Spinach and Cherry Tomatoes

Ingredients

  • 1 tablespoon olive oil
  • 2 bags (5 ounces each) baby spinach
  • 1 pint cherry or grape tomatoes, halved
  • 1 tablespoon balsamic vinegar
  • Coarse salt and ground pepper

Steps

  1. In a Dutch ovent, heat oil over medium. Add spinach; cook, tossing often, just until wilted, 2 to 3 minutes.
  2. Stir in tomatoes and vinegar; season with salt and pepper. Serve immediately.


Adaped from Stewart, Martha. “Wilted Spinach and Cherry Tomatoes.” Martha up close and personal. September 2006, https://www.marthastewart.com/338273/wilted-spinach-and-cherry-tomatoes.

Veggie Stir Fry

Ingredients

  • 1/2 container tofu, cubed
  • 3 tablespoons rice flour
  • 3 tablespoons olive oil or grapeseed oil
  • 3/4 cup carrots sliced
  • 1 red bell pepper sliced
  • 1 yellow bell pepper sliced
  • 1 cup mushrooms sliced
  • 2 cups chopped broccoli
  • 1/3 cup soy sauce
  • 3 garlic cloves, minced
  • 3 Tbsp. brown sugar
  • 1 teaspoon sesame oil
  • 1/2 cup vegetable broth
  • 1 tablespoon cornstarch
  • 1/2 chopped green onions and 2 tsp. sesame seeds for garnish

Steps

  1. Coat tofu with rice flour. Heat olive oil in pan and add tofu. Cook for six minutes until browned, flipping tofu to brown both sides.
  2. In a wok or Dutch oven add 1 1/2 Tbsp. olive oil over medium high heat. Add carrots and bell peppers. Sauté for a minute. Add remaining vegetables and sauté 2-3 minutes until veggies are almost tender, about 10 minutes.
  3. In a small bowl whisk together soy sauce, garlic, brown sugar, sesame oil, vegetable broth, and cornstarch.
  4. Pour over veggies and cook until the sauce has thickened. Garnish with chopped green onions and sesame seeds.

Serve with rice or noodles.

Adapted from Rivers, Alyssa. “EasiestVegetable Stir Fry.” The Recipe Critic/Tried and True. 1 Sept. , 2019, https://therecipecritic.com/vegetable-stir-fry/

Vegan Pesto

Ingredients

  • 3 large cloves garlic
  • 3 Tbsp. toasted pine nuts, macadamia nuts or walnuts
  • 2 cups fresh basil leaves
  • 1/2 cup extra virgin olive oil
  • 1/2 tsp. pepper
  • Add salt to taste

Steps

  1. Chop garlic and pine nuts in food processor. Add basil, olive oil, pepper and combine until a loose paste forms.
  2. Serve with pasta and veggies such as sundried tomatoes, cherry tomatoes, mushrooms, or parboiled potatoes and green beans. Makes about one cup of pesto.

Nutrition Facts per 1/4 Cup Serving:

  • Calories: 260-300 kcal
  • Sugar: ~0.3-0.5 grams
  • Sodium: ~2-5 mg (excluding added salt)
  • Fat: ~28-32 grams
    • Saturated Fat: ~4.5-5 grams
  • Carbohydrates: ~1.5-2 grams
  • Fiber: ~0.5-1 gram
  • Protein: ~2.5-3 grams
  • Cholesterol: 0 mg

Lemon Oregano Vinaigrette Dressing

Ingredients

  • 1/4 cup fresh lemon juice
  • 1/4 cup virgin olive oil
  • 1 tsp. dried oregano
  • 1/4 tsp. salt

Steps

Combine all ingredients in a sealed container and shake until blended.

Adapted from Bell, Jennifer. “Lemon Oregano Vinaigrette.” A Sweet Alternative. 28 March, 2023. https://www.asweetalternative.com/blog/lemon-oregano-vinaigrette?fbclid=IwAR2r9Umm19cGCPJ3vXMEYw1uEW80fLq00h2htnxVBW2rM2g2yGKdqNRxCBc

Basil, Arugula, Sun-Dried Tomato Pasta

Ingredients

  • 16 ounces bow-tie pasta
  • 2 cups fresh basil leaves
  • 2 Tbsp. pine nuts, toasted and cooled
  • 2 large cloves garlic
  • 1/2 cup extra virgin olive oil
  • 1 cup of sun-dried tomatoes
  • 2 cups arugula
  • 1/8 tsp. red pepper flakes
  • Salt and pepper to taste

Steps

  1. Cook pasta for 14 minutes according to package directions. Rinse and cool pasta in a large bowl.
  2. Combine basil, pine nuts, garlic and oil in food processor.
  3. Add basil pesto and sun-dried tomatoes to pasta. Mix well.
  4. Add red peppers flakes, salt and pepper to taste.
  5. Serve arugula over the pasta.

Ramen Noodle Salad

Ingredients

  • 1 package of uncooked ramen noodles, discard the seasoning packet
  • 1/3 cup grapeseed oil
  • 1/3 cup apple cider vinegar
  • 1 tsp. kosher salt
  • 1/2 tsp. ground pepper
  • 2 tsp. sugar
  • 1 bag of broccoli slaw
  • 1/2 cup chopped green onions
  • 1/3 cup sunflower seeds
  • 1/3 cup slivered almonds

Steps

  1. Break the noodles into small pieces and add to a large bowl.
  2. Whisk together oil, vinegar, salt, pepper and sugar in a small bowl.
  3. Put broccoli slaw in the big bowl and cover with dressing.
  4. Add remaining ingredients and mix well.

Okra Corn Stew

Ingredients

  • 2 tablespoons olive oil
  • 1/2 medium onion minced or ½ tsp of onion powder
  • 1/2 medium green pepper minced
  • 3 cloves garlic minced
  • 3 cups vegetable broth
  • ½ cup Goya Sofrito Tomato Cooking Base
  • 16 ounces of fresh okra, destemmed
  •  2 cups frozen corn
  • 2 cans of chopped tomatoes with oregano, basil, and garlic
  • 1 Tbsp. of nutritional yeast
  • 1 1/2 tsp. smoked paprika
  • 1 teaspoon thyme
  • 1 teaspoon oregano
  • 1 teaspoon marjoram
  • 1/4 to 1/2 teaspoon ground cayenne pepper to taste
  • Salt and pepper to taste
  • Cooked brown rice

Steps

  1. Heat oil over medium heat and add the onion once it’s hot. Sauté until the onion becomes translucent, about 5 minutes.
  2. Add green pepper and garlic, then sauté 3 minutes more. Stir in the broth, Sofrito, okra, corn, tomatoes, nutritional yeast, paprika, thyme, oregano and marjoram.
  3. Simmer for 20 to 30 minutes over medium heat until the corn and okra are tender. Before serving, add salt and pepper to taste.
  4. Serve Okra Corn Stew with rice.

Kelly’s Italian Bread

Ingredients

6 slices of Italian bread

1 1/2 tbsp. of olive oil

1 tsp. of garlic powder

2 avocados, cut in chunks

2 tomatoes, chopped

2 tbsp. balsamic vinegar or balsamic glaze

Garlic

Sea salt and pepper to taste

Steps

  1. Brush bread with olive oil and sprinkle with garlic powder. Broil both sides until lightly crispy.
  2. Spread avocado on bread and add tomatoes and vinegar. Top with sea salt and pepper.

Sweet Potato Chili

Ingredients

  • 1 large onion, chopped
  • 3-4 stalks celery, chopped
  • 1 tsp garlic, minced
  • 4 sweet potatoes, peeled and chopped
  • 2 3/4 cups water
  • 1/4 cup vegetable broth
  • 1 1/2 tsp. chili powder
  • 1 1/4 tsp. smoked paprika
  • 1/2 tsp. cumin
  • 1 tsp. cinnamon
  • 1/4 tsp. crushed red pepper
  • 1 cup red lentils
  • 2-15 ounce cans diced tomatoes
  • 15 ounce can black beans, drained and rinsed
  • 2 tbsp. natural peanut butter
  • 2 tbsp. lime juice
  • Sea salt to taste

Steps

  1. If using a food processor, first chop onion, celery and garlic. Remove and set aside. Cut sweet potatoes in fourths to use the slicer for food processor.
  2. Place 1/4 cup of the water in a large soup pot. Add onion, celery and garlic. Cook, stirring occasionally until softened, about 3-5 minutes.
  3. Stir in the chili powder, paprika, cumin, cinnamon and crushed pepper. Mix well.
  4. Add the remaining water, broth, sweet potatoes, lentils, tomatoes, and beans. Stir to combine, bring to a boil, reduce heat, cover and cook for 50 minutes, stirring occasionally.
  5. Stir in the peanut butter, one tablespoon at a time. Season with lime juice and a bit of sea salt, if desired.

Adapted from “McDougall Recipes | Dr. McDougall’s Health and Medical Center”.

Brain Power Smoothie

Ingredients

  • 2 ripe bananas and 2 frozen bananas
  • 1/3 cup strawberries
  • 1 1/2 cups of kale
  • 1 Tbsp. ground flax seed
  • 1/4 tsp. turmeric
  • 1/4 tsp. ground ginger or 1 Tbsp. fresh ginger
  • Juice of 1/2 lemon
  • 1/3 cup cold water

Steps

  1. Add bananas to blender. Bananas should be very ripe with brown spots.
  2. Add remaining ingredients and blend until smooth.

Quick Burrito Bowl

Ingredients

  • 2 bags of Walmart’s Great Value Boil in Bag Brown Rice
  • 2 cups chopped Romaine or Iceburg Lettuce
  • 1 cup chopped cilantro
  • 1 can black beans, undrained
  • 1 Tbsp. Aldi taco seasoning
  • 1 bag Aldi Steamed Sweet Frozen Corn
  • Aldi Restaurant Style Guacamole Sweet and Spicy
  • Aldi Mild Fresh Cut Salsa
  • Juice of 2 limes
  • Kosher salt to taste

Steps

  1. While boiling rice, chopped lettuce and cilantro.
  2. Add beans and taco seasoning to beans and heat on stove.
  3. Prepare corn according to package directions. Mix cooked corn with cilantro.
  4. Drain rice and add to individual bowls. Add to bowls, beans, corn, guacamole, salsa, and lettuce.
  5. Sprinkle lime juice and salt over burrito bowls.

May be served with warmed tortillas.

No Oil Oven Roasted Potatoes

Ingredients

  • 6 potatoes
  • salt & pepper to taste

Steps

  1. Place the whole potatoes in a large pot, cover with water, and boil for 5 minutes or until just tender enough to pierce with a fork. Drain the potatoes, cut into 1″ pieces, and spread them evenly on a baking sheet lined with parchment paper.
  2. Sprinkle the potatoes with salt and pepper. Bake at 450 degrees on middle rack for 30-40 minutes or until the potatoes start to get bubbly and brown.

Optional toppings: paprika, dried basil or rosemary.

Adapted from “Shane and Simple”.

Spicy Thai Peanut Spaghetti

Ingredients

  • 4 garlic cloves
  • 1 carrot
  • 4 green onions
  • 1 cup of cilantro
  • 1 box whole grain spaghetti
  • 1/2 cup Smuckers Natural Peanut Butter
  • Juice of 2 limes
  • 1 cup soy sauce or tamari
  • 1/3 cup maple syrup
  • 1 Tbsp. rice vinegar
  • 2 Tbsp. water
  • 1/4 tsp. crushed red pepper to taste
  • Chopped avocado

Steps

  1. In a food processor, chop garlic and carrot, pulse a few times, add green onions and cilantro and blend. Remove and set aside.
  2. Cook pasta according to package instructions, drain and return to pot.
  3. While pasta cooks, in a food processor, add peanut butter, lime juice, soy sauce, maple syrup, rice vinegar and water. Blend until smooth.
  4. Add peanut sauce to pasta and mix well.
  5. Add veggies and crushed red pepper to pasta and and mix well.
  6. Top with avocado.

Can be eaten warm or cold. Optional-top with bean sprouts.

Adapted from Martin, Shane. “Spicy Thai Peanut Spaghetti.” Shane ad Simple. 14 Sept., 2017, https://shaneandsimple.com/spicy-peanut-butter-ramen-noodles/

Serves 5

Potato Tacos

Ingredients

  • 1/2 bag of Aldi’s Season’s Choice Crinkle Cut French Fried Potatoes, frozen
  • 1/2 cup Aldi’s Classic Guacamole
  • 1/2 cup Aldi’s Mild Fresh Cut Salsa
  • 1/2 cup chopped cilantro
  • Juice of 1 lime
  • 14 Aldi’s Pueblo Lindo Corn Tortillas

Steps

  1. Line baking pan with aluminum foil. Spread potatoes on pan and bake at 425 degrees for 30-35 minutes.
  2. In a large skillet heat two tortillas at a time flipping once.
  3. Double the tortillas and add guacamole, potatoes, salsa, cilantro and lime juice.

Bean and Rice Burrito

Ingredients

  • 1 cup brown rice
  • 4 tomatoes, chopped
  • 1/2 red onion, chopped
  • 1/2 chopped jalapeño
  • 1 cup chopped cilantro
  • Aldi’s classic guacamole
  • Aldi’s Casa Mamita Mild Chunky Salsa in a jar
  • 2 cans of Aldi’s Casa Mamita Refried Pinto Beans
  • 2 Tbsp. Aldi’s Casa Mamita Taco Seasoning, 25 % Less Sodioum
  • Aldi’s Pueblo Lindo Flour Tortilla or Fit and Active Whole Wheat Tortillas, 1 package
  • 3 limes

Steps

  1. Cook brown rice according to directions.
  2. Chop tomato, onion, jalapeño, and cilantro
  3. Stir in taco seasoning to beans and microwave for 2 minutes.
  4. Heat tortillas individually in skillet.
  5. Place enough beans, rice, tomato, onion, jalapeño, cilantro, guacamole, and salsa to cover end of tortillas.
  6. Squeeze lime juice over filling.
  7. Roll tortillas by folding sides toward the center and roll starting with end towards you.

Makes eight burritos.

You can use leftover ingredients and make a bean and rice bowl, omitting the tortilla.

Spicy Asian Noodles

Ingredients

  • 6 chopped green onions
  • 1 cup chopped cilantro
  • 1 or 2 shaved carrots
  • 16 oz. of whole wheat spaghetti
  • 1 cup of low-sodium soy sauce
  • 1/2 cup pure maple syrup
  • 3/4 Tbsp. Sriracha Hot Chili Sauce
  • 2 Tbsp. cornstarch
  • 2 Tbsp. sesame seeds toasted
  • 1 1/2 limes
  • 2 Tbsp. sesame oil
  • 4 avocados, chopped

Steps

  1. After chopping the vegetabes, cook the noodles according to the directions on the package. Drain noodles and return to pot.
  2. As the noodles cook, make the sauce. Add soy sauce, maple syrup, hot sauce, and corn starch to a small bowl. Whisk until combined.
  3. Pour the sauce into the cooked noodles and stir until the sauce covers the noodles and thickens.
  4. Mix in green onion, cilantro, carrots, sesame seeds and squeeze of lime juice.
  5. Stir in sesame seed oil. Serve with avocado on top.

Noodles can be eaten warm or cold. Broccoli sprouts are a good add-in.

Adapted from Martin, Shane. “5-Minute Spicy Asian Noodle Bowl.” Shane and Simple. 4 Aug., 2020 . Modified: Jan. 20, 2024, https://shaneandsimple.com/5-minute-spicy-asian-noodles/

Nutrition per 2-cup serving (1 of 4 servings):

  • Calories: ~700 kcal
  • Sugar: ~20 g
  • Sodium: ~800 mg
  • Fat: ~36 g
  • Carbohydrates: ~88 g
  • Protein: ~19 g
  • Cholesterol: 0 mg

Spinach Pasta Salad

Ingredients

  • 7 ounces of cooked farfalle pasta
  • 1/3 cup olive oil
  • 1 1/2 lemon juiced
  • 3 garlic cloves, chopped
  • 3/4 teaspoon
  • 3/4 teaspoon black pepper
  • 1/4 cup chopped fresh rosemary or 1 tsp. dried rosemary
  • 5 cups of baby spinach
  • 1/4 red onion sliced thinly
  • 15-20 cherry tomatoes (halved)
  • 1/4 cup chopped black olives
  • 1/4 cup Follow Your Heart Vegan Feta Crumbles
  • Salt to taste

Steps

  1. Prepare pasta, drain and return to pot to cool.
  2. For dressing mix well in a small bowl, oil, lemon juice, garlic, and pepper.
  3. Add rosemary, spinach, onion, cherry tomatoes, and dressing to pasta and mix well.
  4. Add black olives, vegan feta cheese and mix well.

Adapted from “Rich and Delish”.

Veggie Burrito Bowl

Ingredients

  • 1 cup of brown Rice
  • 12 ounces of frozen corn
  • 1 small red onion
  • 1/2-1/3 jalapeño, remove seeds
  • 1 1-2 cups cilantro
  • 3 limes
  • 3-4 large avocados
  • 2 cans of black beans, undrained
  • 4 Roma tomatoes, chopped
  • 2 cups of Romaine lettuce, chopped
  • 3/4 tablespoon Kosher salt

Steps

Prepare Brown Rice

  1. In medium saucepan, bring 1 cup rice and 2 cups of water to boil.
  2. Set heat to low and cook for 40 minutes, stirring occasionally.
  3. Remove from heat and let stand for five minutes.

Prepare Onion, , Cilantro, Lime, Salt Mixture

  1. In a food processor add chunks of the onion and jalapeño, pulse.
  2. Add cilantro and pulse until blended.
  3. Stir in lime and salt.

Prepare Corn Salsa

  1. Cook corn in microwave for two to three minutes and cool in a large bowl.
  2. Add 1/3 of the Onion, Jalapeño, Cilantro, Lime and Salt mixture and stir until blended.

Prepare Pico de Gallo

  1. Put chopped tomatoes into a small bowl.
  2. Add 1/3 of the Onion, Jalapeño, Cilantro, Lime and Salt mixture and stir until blended.

Prepare Guacamole

  1. Pit and slice three avocados and smash in a small bowl.
  2. Add 1/3 of the Onion, Jalapeño, Cilantro, Lime and Salt mixture and stir until blended.

Prepare Burrito Bowl

  1. Heat 2 cans black beans with liquid.
  2. To individual bowls, add rice, beans, corn salsa, chopped tomatoes, guacamole and chopped lettuce.

Optional: Spoon rice, beans, and veggie into a warmed flour tortilla.

Three-Ingredient Peanut Butter Cookies

Ingredients

  • 1 cup almond flour
  • 1/2 cup Smucker’s Natural Creamy Peanut Butter
  • 1/4 cup maple syrup

Steps

  • 1. Preheat oven to 350 degrees and line a baking sheet with parchment paper.
  • 2. Add all ingredients to a large bowl and mix well. Scoop out 1 tbsp. of dough with small spatula and roll into balls. Place each ball about 2 1/2 inches apart on baking sheet and use a large serving fork to gently flatten the cookies in a crisscross pattern.
  •  3. Bake on the center rack for 12minutes.

One cookie-Approximately 139 calories

Recipe adapted from “Shane Simple”.

Quick Tomato and Pesto Spaghetti

Ingredients

  • 1 16 oz. sphagetti
  • 1 containers of Refrigerated Vegan Kale Cashew Basil Pesto from Trader Joes
  • 2 cans of Aldi’s Happy Harvest basil, garlic and oregano diced tomatoes
  • Lemon pepper seasoning to taste
  • Vegan parmesan to taste

Steps

  1. Add the spaghetti to a large pot of boiling water and cook for 10 minutes. Drain in a colander.
  2. In the same pot, heat the diced tomatoes.
  3. Add the pesto sauce and spaghetti and mix well. Top with lemon pepper and vegan parmesan cheese.

Tropical Green Smoothie

Ingredients

  • Two very ripe bananas, should have brown spots on the peel
  • One frozen banana
  • 1/2 cup frozen strawberries
  • 1/2 cup of frozen pineapple
  • 1 Tbsp. fresh ginger
  • 1 Tbsp. flax seeds
  • 1 1/2 cup kale
  • ¾ cup of cold water

Steps

Combine all ingredients in a blender until smooth.

Bob’s Nutrient Dense Salad

Ingredients

  • One bag of spring mix
  • 1 cup of baby spinach and arugula mix
  • 1 cup mushrooms
  • 2 tomatoes
  • 1/4 cucumber
  • 1/2 green pepper
  • 1/4 onion
  • 1/2 cup broccoli
  • 1 apple
  • 1 orange
  • 1/2 cup blueberries
  • 1 can of kidney beans with liquid
  • 1 cup frozen peas
  • 6 tablespoons Apple Cider Vinegar
  • 1 tablespoon chia seeds
  • 1/4 cup walnuts

Steps

  1. Chop all vegetables and fruits.
  2. In a large bowl, add greens, vegetables, fruits and remaining ingredients.
  3. Toss salad thoroughly.

The vinegar and the liquid from beans serves as a dressing. Optional salad dressing can be added.

Spicy Black Bean Soup

Ingredients

  • 2 tablespoons of vegetable broth
  • 1 medium red onion, chopped
  • 3 celery ribs, finely chopped
  • 1 large carrot, peeled and sliced into thin rounds
  • 4 garlic cloves, pressed or minced
  • 1 teaspoon sea salt
  • 1/3 teaspoon dried red pepper chopped and deseeded
  • 1 tablespoon of nutritional yeast
  • 4 cans (15 ounces each) black beans, rinsed and drained
  • 4 cups (32 ounces) low-sodium vegetable broth
  • 3/4 cup chopped fresh cilantro
  • 2 tablespoons fresh lime juice
  • Diced avocado
  • Lemon juice

Steps

  1. Chop all veggies in a food processor except cilantro. 
  2. Heat 2 tablespoons broth in a large soup pot over medium heat until shimmering.
  3. Add the onion, celery, carrot, garlic and a light sprinkle of salt. Cook, stirring occasionally, until the vegetables are soft, about 8- 10 minutes.
  4. Stir in the cumin and red pepper flakes and cook until fragrant, about 30 seconds.
  5. Add 1 tablespoons of nutritional yeast
  6. Pour in the beans and broth and bring to a simmer over medium-high heat. Cook, reducing heat as necessary to maintain a gentle simmer until the beans are very tender, about 30 minutes.
  7. Add cilantro and lime juice.

Top Soup with avocado and a little lemon juice and serve with brown rice.

Nutrition Facts for Soup

Number of servings – 6

Per 2-cup serving

  • Calories: ~420–450
  • Sugar: ~6–8 g
  • Sodium: ~1,000–1,200 mg
  • Fat: ~4–6 g
  • Carbohydrates: ~76–80 g
  • Protein: ~22–26 g
  • Cholesterol: 0 m

Liz’s Lentils with Cherry Tomatoes

Ingredients

  • 2 cups red or yellow lentils, rinsed or use Trader Joe’s Steamed Lentils Ready to Eat
  • 5 cups of vegetable broth, 3 cups if using Trader Joe’s Steamed Lentils Ready to Eat
  • 1/4 teaspoon of turmeric
  • 1 tablespoon cumin
  • 1/4 teaspoon cloves
  • 1/2 teaspoon thyme
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon crushed red pepper
  • 3 inches of piece of ginger chopped
  • 1 tbsp. olive oil
  • 3 large cloves of chopped garlic
  • 2 cups halved cherry tomatoes
  • 2 cups chopped cilantro

Steps

  1. Bring lentils, water, broth, turmeric, cumin, cloves, thyme, black pepper, red pepper, bay leaf, and ginger to a boil. Simmer for 30 minutes on 3 to 4 medium heat.
  2. Heat oil in skillet and add garlic and cherry tomatoes. Cook over medium heat for 4 minutes.
  3. Add skillet mixture to lentils and stir.
  4. Add cilantro.

Serve with brown rice. The ginger, garlic, and cilantro can be chopped in a food processor before adding to the lentils.

Hiromi’s Fresh Spring Rolls

Sauce

Whisk together:

  • 2 tablespoon of rice vinegar 
  • 4 tablespoons of soy sauce 
  • 1 1/2 teaspoon sugar
  • 2 tablespoon miso soy paste
  • 3 tablespoons roasted sesame seeds

Filling

  • 2 cups of green/red lettuce
  • 1 Thinly sliced cucumber, deseeded
  • 1 Shaved carrot
  • 2chopped celery stalks
  • ½ package of mint, torn into small pieces
  • 1 cup chopped cilantro
  • Sesal leaves (optional)
  • Soy ham (optional)

Rice Vermicelli Filling

In a large pot, place a handful of vermicelli noodles into boiling water and turn off heat and cover.

After 3 or 4 minutes loosen vermicelli with a fork, drain and rinse under cold water.

Steps

  1. Take one piece of Vietnamese Rice Paper (Banh Trang Viet Nam) at a time and dip it into a bowl of warm water for 5 seconds.
  2. Place moistened rice paper on a plate.
  3. Place filling ingredients three inches from the edge facing you. I like to start with greens, other veggies, rice vermicelli and sauce. About a tablespoon of each ingredient.
  4. Bring sides toward the middle and then roll from the edge facing you.
  5. Serve spring rolls with sweet chili sauce. Makes 12 rolls.

Hiromi’s Sushi Rolls

Ingredients

  • 2 cups sushi rice
  • 3 cups water
  • ¼ cup rice vinegar
  • 1 tsp. sea salt
  • 1 tsp. sugar or agave
  • Thinly sliced vegetable options: cucumber, carrot, avocado, red cabbage, or slightly boiled asparagus
  • 4 to 5 roasted seaweed sheets
  • Soy sauce

Steps

  1. Bring to boil rice and water.
  2. Switch to low heat and cook rice for 15 minutes.
  3. Place rice in large bowl to cool.
  4. While still a little warm, add vinegar to rice and gently stir three times.
  5. Add salt and stir gently.
  6. Add sugar and stir gently.
  7. Place seaweed on sushi mat and add 1 cup prepared sushi rice.
  8. Using the bottom of cup, spread rice over two thirds of the seaweed.
  9. Place vegetables on the end of the seaweed that is towards you.
  10. Use thumbs and fingers to roll and keep vegetables in place; press and roll sushi mat to shape the roll.
  11. With corrugated knife, slice sushi roll evenly into eights.
  12. Serve sushi with soy sauce.

May use a sushi mold instead of seaweed, placing vegetables atop the rice. 

Herbed Garlic Bread

Ingredients

  • 4T Earth Balance Original Buttery Spread at room temperature-may use less
  • 2 cloves of garlic finely minced
  • 3 T chopped flat-leaf parsley- I use more
  • 1 loaf French bread 

Steps

1. Preheat oven to 350.

2. Combine butter, garlic and parsley in a small bowl.

3. Slice the bread into 1 inch sections.

4. Spread the butter into each slice.

5. Wrap the bread in foil, leaving the top exposed.

6. Heat for 20 min. 

7. Serve in a basket, wrapped in a napkin.

Freeze

  1. Divide the herbed garlic bread into two or three loaves. Wrap each loaf in parchment paper and foil, then freeze until needed.
  2. Take out of the freezer. Keep the aluminum foil on and place in the oven. Cook at 350° for 15 minutes.
  3. Open the foil to allow the steam to release.
  4. Change the oven temperature to 450° and put back in the oven for another 10 minutes.

Fried Plantains

Ingredients

  • 2 plantains
  • 2 tablespoons olive oil (may subsitute coconut oil) for slight sweetness)

Steps

  • 1. Heat oil and over medium-high heat. Place the plantain slices into the skillet.
  • 2. Fry until the plantains begin to turn golden brown, then turn over, and continue frying, about 2 minutes per side.

Serve with black beans and rice. (See Spicy Black Bean Soup) https://juliesveganbloghome.wordpress.com/wp-admin/post.php?post=827&action=edit

Nutrition Facts p

NutrientApprox. Amount
Calories ~120 kcal
Sugar~14 g
Sodium~1–5 mg
Fat~5 g
Carbohydrates~23 g
Fiber~2 g
Protein~1 g
Cholesterol0 mg

Pico de Gallo

Ingredients

  • 1/4 cup finely chopped white onion
  • 1/2 medium jalapeño or serrano pepper, ribs and seeds removed, finely chopped (decrease or omit if sensitive to spice)
  • 3/4 cup finely chopped fresh cilantro
  • 2-3 tomatoes, chopped
  • Juice of 1/2 limes
  • 1 teaspoon fine sea salt, more to taste

Steps

  1. Chop veggies or in a food processor, add chunks of onion, pulse, add jalapeno, pulse, add cilantro, pulse and add tomatoes and pulse lightly until tomatoes are roughly chopped but not mushy.
  2. Add lime juice, salt and to mixture and stir.

Serve with chips, arepa, spinach or whole wheat flatbread with hummus.

Adapted from Cookie+Kate.

Fiesta Polenta

Ingredients

  • 4 cloves garlic
  • 1 jalapeño, seeded
  • 1 1/2 cup dry cornmeal
  • 1/2 cup nutritional yeast
  • 1 teaspoon salt
  • 6 green onions or 1/2 white onion
  • ½ cup cilantro
  • 2 tomatoes
  • 2 can black beans, rinsed and drained
  • 6 cups of vegetable broth
  • 2 diced avocado
  • Juice of 2 limes

Steps

  1. In a food processor, chop garlic and jalapeños.
  2. In a small bowl, combine the garlic, jalapeños, cornmeal, nutritional yeast, and salt.
  3. In food processor, chop green onions, then add cilantro and chop, and then add tomatoes and chop.
  4. In a medium pot, add the broth and heat over medium-high heat until bubbles start to surface.
  5. With the whisk in one hand and the bowl in the other, slowly pour the cornmeal mixture into the hot broth–whisking all the while. Once all the cornmeal mixture is added, the mixture will be thick and paste-like. Turn the heat to low. Whisk for about 5 minutes to ensure there are no lumps and the mixture is uniformly thickened.
  6. Pour the polenta into 6 bowls, and serve topped with black beans, tomatoes, green onions, cilantro, avocado and a generous squeeze of fresh lime juice.
  7. Optional–Sprinkle Kosher salt to taste

Adapted from Esselstyn, Rip, The Engine 2 Seven-Day Rescue Diet.

Arepas

Ingredients

  • cups P.A.N. (pre-cooked white corn meal)
  • 2 1/2 cups of warm tap water
  • 1 tsp. of salt
  • 1 tsp. olive oil
  • A nonstick grilling pan
  • 2 Tbsp. Vegan butter

Steps

  1. Mix water, salt and oil in a large bowl. 
  2. Gradually add the cornmeal and mix with your hands until completely amalgamated. The dough should be firm enough to not stick to your hands and soft enough to not crack. If not add cornmeal or water.
  3. Let dough sit for 5 minutes.
  4. Wet your hands and form a big (palm size) ball with your hands. Press them between your hands to form patties about 1/2 inch thick.
  5. Heat butter on the grilling pan and cook arepas on medium low heat for 7 minutes each side. You are looking for a crispy layer on the outside (and brownish grilling strips).

Eat plain arepas, or cut in half with corrugated bread knife and open to make a pocket. Fill with small bits of avocado sprinkle with lime juice.

Veggie Grain Bowl

Ingredients

  • 1 cup brown rice
  • 1 yellow pepper
  • 1 red onion
  • 1 sweet potato
  • 1 cups broccoli or brussels sprouts 
  • 2 1/2 tablespoons olive oil
  • 1 15 ounce can of garbanzo beans
  • Paprika
  • Salt
  • Black pepper
  • Garlic powder
  • Onion powder
  • 1/4 teaspoon cumin
  • 2 tablespoons grated ginger
  • 1/2 cup soy sauce
  • ½ teaspoon maple syrup
  • 3 cloves garlic-chopped

Steps

  1. Rinse rice if needed and add 2 cups water in saucepan
  2. Bring to boil then simmer for 40-45 minutes. Remove from heat. 
  3. Cut yellow pepper, red onion, sweet potatoes and broccoli/brussels sprouts into bite size pieces.
  4. Place veggies in four corners of two pans lined with parchment paper. Add broccoli or brussels sprouts last 10 minutes avoid burning.
  5. Place garbanzo beans down middle of width of pan.
  6. Sprinkle oil and paprika, salt, pepper, garlic powder, onion powder and mix a little.
  7. Bake at 425 for 20 minutes.
  8. For sauce, mix ginger, soy sauce, pepper, maple syrup (no more than half a teas.), and garlic in small glass bowl with cover.

Serve veggies on top of rice and add sauce.

Substitute snap peas for garbanzo beans,  carrots for sweet potato, red pepper for yellow pepper, cabbage for onion.

Adapted from “Tasty Vegetarian”.

Vegan Roasted Pepper and Tomatoes Flatbread

Ingredients

  • 2 green bell peppers cut into 2 inch chunks
  • 2 red bell peppers cut into 2 inch chunks
  • 1 small red onion sliced
  • 16 cherry tomatoes, halved
  • 1/4 cup black olives, sliced
  • 1/4 cup green olives, sliced
  • 1/4 cup of Aldi’s Simply Nature Stir-In Paste Basil
  • Aldi Stone Oven Baked Artisan Flatbread, 2 pack
  • 1 Tbsp. dried rosemary
  • 1 Tbsp. dried basil
  • Dash of red pepper flakes
  • Aldi’s Earth Grown Vegan Mozarella Style Shreds
  • Sprinkle of Aldi’s Who Needs the Bagel Seasoning

Steps

  1. Line two 9 by 13 inch baking pans with aluminum foil. Add some cooking spray on foil.
  2. Spread peppers on pans and roast for 20-25 minutes at 425 degrees. Remove from oven.
  3. Line small baking pan with aluminum foil and add some cooking spray on foil.
  4. Roast onions in pan for 13 minutes.
  5. Remove vegetables from pan and line pans with fresh aluminum foil.
  6. Place flatbread on each pan and spread pesto over the flatbread.
  7. Spread vegetables evenly over flatbreads.
  8. Sprinkle rosemary, basil, and red pepper, and vegan cheese over vegetables.
  9. Bake for 10 to 12 minutes at 400 degrees.

Makes two flatbreads.

Green Beans Almondine

Ingredients

  • 3/4th cup of water
  • A 12 ounce bag of frozen green beans
  • 1/4 cup chopped almonds
  • 1 1/2 tablespoons of vegan butter
  • juice of 1/2 lemon
  • 1/2 teaspoon of coarse salt

Steps

  1. Bring water to a boil in a large skillet. Add the green beans. Cover and cook on medium heat for 4 minutes until beans are crisp and tender. Drain beans and set aside.
  2. Chop almonds in a food processor.
  3. Melt butter in same skillet, add almonds, and saute them for a few minutes until they start to brown.
  4. Put the green beans back in the skillet and toss to coat them with the buttery almonds.
  5. Turn off heat and drizzle lemon over beans.
  6. Season with coarse salt.

Adapted from “The Wicked Noodle.”

Pan Roasted Corn

Ingredients

  • 1 tablespoon canola oil
  •  2 pkg. (16 oz each) frozen whole kernel corn
  • 1/2 teaspoon chili powder
  •  1/4 teaspoon salt
  •  1/8 teaspoon ground black pepper 
  • 1/8 teaspoon turmeric

Steps

  1.  Heat oil in large nonstick skillet over medium-high heat.
  2.  Add corn and cook about 12 minutes or until  corn starts to brown, stirring occasionally. 
  3. Stir in chili powder, salt, pepper and turmeric.

Optional: add 2 tablespoons of chopped jalapeño to oil, add chopped cilantro and lime juice before serving.

Vegan Bacon, Lettuce and Tomato Sandwich

Ingredient

  • 1 package Upton Bacon Seitan, makes about 5-6 sandwiches.
  • 1 tablespoon olive oil
  • Aldi Fit and Active 35 calorie whole wheat bread toasted
  • Lettuce spring mix
  • Tomatoes, sliced
  • Veganaise

Steps

  1. In large pan, heat vegan bacon in oil until slightly crisp.
  2. Add tablespoon veganaise to one slice of bread.
  3. Add heaping amount of spring mix.
  4. Add 1-2 tomato slices.
  5. Add with 2-3 slices heated vegan bacon.
  6. Top with slice of toast.

Pasta Aglio Olio with Veggies

Ingredients

  • 1 cup chopped steamed broccoli
  • 1 cup chopped mushrooms
  • 8 cloves garlic, thinly sliced
  • 10 cherry tomatoes, halved
  • 1 cup chopped fresh flat parsley
  • 16 ounces uncooked linguine
  • 1/2 teaspoon salt
  • 2 Tbsp. pasta water
  • 1/2 cup olive oil
  • 1/8 teaspoon red pepper flakes, or to taste
  • 1/8 teaspoon black pepper
  • Sea salt to taste
  • Juice of 1/2 lemon
  1. Chop broccoli, mushrooms, garlic, parsley and halve cherry tomatoes. Steam broccoli and set aside.
  2. Cook pasta according to package directions, adding 1/2 teaspoon salt to water. Reserve 2 Tbsp. pasta water. Drain and return to pot.
  3. Combine garlic, mushrooms and olive oil in a cold skillet. Cook over low-medium heat to slowly toast garlic.
  4. Stir pasta water, red pepper flakes, black pepper, and sea salt into the pasta. Add in olive oil garlic/mushroom mixture and broccoli. Add tomatoes, lemon and parsley. Stir until combined.

Optional: To save time, omit broccoli, mushrooms, cherry tomatoes and top pasta with vegan parmesan cheese.

Vegetarian Chili

Ingredients

  • 1 tablespoon of Olive Oil
  • 1 package of Morning Star Vegan Veggie Crumbles
  • 2 10.75 oz. cans Aldi’s tomato soup
  • Vegetable broth, fill 2 empty soup cans
  • 2 cans Aldi’s diced tomatoes with basil, garlic, and oregano
  • 1/2 package of Aldi’s Stonemill 30% Lesss Sodium McCormick chili seasoning mix
  • 1 tsp. chili powder
  • 1 1/2 tsp. cocoa powder
  • 2 cans Aldi’s dark red kidney beans, rinsed and drained.
  • 1 can Aldi’s black beans, rinsed and drained.
  • 1 can Aldi’s pinto beans, rinsed and drained.
  • 1 can Aldi’s northern beans, rinsed and drained.
  • 2 cups cooked brown rice


Steps

  1. Heat olive oil in a large pot.
  2. Break veggie crumbles into pot and heat until most moisture is gone.
  3. Add tomato soup, broth and tomatoes. Bring to boil and reduce heat to low.
  4. Mix in chili mix, chili powder, and cocoa powder.
  5. Add beans.
  6. Simmer for  15-20 minutes.

Serve chili with a little brown rice and chopped green onions.


Mediterranean Meatless Chicken with Pineapple and Veggies

Ingredients

Marinade

Pineapple/veggie mixture

  • 2 bags of chickenless strips, thawed (I use Daring Original Plant Chicken Pieces)
  • 1 red bell pepper, cut into 2 inch chunks
  • 1 green bell pepper, cut into 2 inch chunks
  • 1 yellow pepper, cut into 2 inch chunks
  • 1 red onion, thickly sliced
  • 1 pineapple, 2 in. cubes
  • 1 container fresh mushroom thickly sliced
  • 5 tomatoes thickly sliced
  • Arugula spring mix for topping

Steps

  1. Mix ingredients for the marinade in small bowl.
  2. Place chicken in a large ziplock bag and pour 1/3 marinade over it. Marinade for at least 30 minutes.
  3. Place veggies and pineapple in a large ziplock bag and pour remainder of marinade and mix. Marinade for at least 30 minutes.
  4. Preheat the oven to 425 F. Spray nonstick oil on two foil-lined baking sheets. Place veggie/pineapple mixture on baking sheets and bake for about 30-34 minutes. Remove from oven.
  5. Line pan with foil and add meatless chicken. Bake for 5-6 minutes.
  6. Serve veggies and meatless chicken over rice. Top with arugula spring mix.

May serve with chickpea salad and Trader Joe’s Indian Style Flatbread. https://wordpress.com/post/quickvegan.home.blog/267


Kristen’s Pasta Salad

Ingredients

  • 1 box tri-color rotini pasta
  • 1 diced carrot
  • 1 diced red pepper
  • ½ cup green olives, chopped
  • ½ cup black olives, chopped
  • 1/3 cup Jewel’s Marzetti Sweet Italian Dressing or low fat Italian with 1/2 teaspoon sugar
  • 1/4 teaspoon of turmeric
  • 1 teaspoon of Ground Rosemary Leaves
  • 1/4 teaspoon of black pepper
  •  1 1/2 tablespoon Trader Joe’s Everything but the Bagel Sesame Seasoning Blend

Steps

  1. In a large pot, bring to boil water and cook pasta for 10 minutes.
  2. Chop veggies by hand or in food processor (doing carrot first and adding remaining vegetables) and mix together in large bowl.
  3. Rinse and cool pasta and add veggies to bowl.
  4. Add dressing, turmeric, rosemary leaves, pepper, seasoning blend and mix well.

Optional add-ins: chopped cucumber, tomatoes, or walnuts

NutrientAmount
Calories per 1 cup~215–225 kcal
Protein~6 g
Carbohydrates~29–30 g
Dietary Fiber~2 g
Sugars~2 g
Fat~8 g
Saturated Fat~1 g
Sodium~350–400 mg

May be served over spring mix lettuce.

Chickpea Hummus

Ingredients

  • 3 green onions, cut into thirds
  • 3 garlic cloves, cut into halves
  • 1 cup flat-leaf parsley, remove longer stems
  • 1 1/2 T dried basil
  • 1/2 teaspoon kosher salt
  • 5 grindings of pepper
  • Juice of 1 lemon
  • 3 cans chickpeas, drained and rinsed (or northern beans for a smoother texture)
  • 1/2 cup Follow Your Heart Grapeseed Oil Vegenaise

Steps

  1. Combine all ingredients in a food processor and pulse until smooth.

Adapted from “Nicole’s Kitchen”.

Nicole’s Chickpea Salad

Ingredients

  • 3 garlic cloves, cut into halves
  • 3 green onions, cut into thirds
  • 1 cup flat-leaf parsley, remove longer stems
  • 4 1/2 tsp. dried basil
  • 1/4 tsp. sea salt or 1 tsp. Benson’s Salt Free Seasoning
  • 1/2 tsp. of pepper
  • Juice of 1 lemon
  • 3 cans chickpeas, drained and rinsed (or northern beans for a smoother texture)
  • 1/2 cup Follow Your Heart Origina Oil Vegenaise

Steps

  1. Chop garlic in a food processor. Add green onion and pulse until roughly chopped. Add parsley and chop.
  2. Add basil, salt, seasoning, pepper, lemon, chickpeas and pulse until just becoming chunky.
  3. Add veganaise and pulse until blended but still chunky.

Serve on spring lettuce, sliced tomatoes, veggies or your favorite bread.

Northern beans can be substituted, using a little less Vegenaise.

Adapted from “Nicole’s Kitchen”.

Salad Greens With Spiced Pecans

Ingredients

  • 1 cup pecan halves
  • 1 tablespoon Earth Balance Butter
  • 1/1/2 tablespoons of brown sugar
  • 1 tablespoons water
  • ½ teaspoons of cumin
  • ½ teaspoons of cinnamon
  • Pinch of cayenne pepper
  • 2 bags of spring mix lettuce
  • 2  tomatoes chopped
  • 2 oranges  peeled and chopped
  • 1/2 cup Follow Your Heart Vegan Feta Crumbles
  • Vegan raspberry vinaigrette

Steps

  1. Heat pecans in a dry skillet over medium heat until they begin to toast, stirring frequently.
  2. Add Earth Balance and cook about one minute, stirring, until nuts darken.
  3. Add brown sugar , water, cumin, cinnamon and cayenne pepper, stirring until sauce thickens and nuts are glazed.
  4. Remove pecans from heat and place on waxed paper.
  5. In a salad bowl mix together lettuce, pecans, tomatoes, oranges, vegan feta
  6. Add dressing and toss to coat.

Adapted recipe from the American Diabetes Association

Barbara’s Quinoa Salad

Ingredients

  • 1 Tbsp. olive oil
  •  1 Tbsp. minced garlic
  •  1/3 cup chopped onion
  • 1 cup quinoa
  •  2 cups vegetable broth
  •  1 chopped avocado
  •  2 chopped tomatoes, about 1 cup
  •  4 cups of baby spinach, torn into bite size pieces 
  • 1/3 cup Aldi Earth Grown Vegan Feta Crumbles
  • 1 tsp. Benson’s Salt Free Table Tasty


Steps

1. Cook garlic and onion in olive oil, about 3 min. 

2. Add dry quinoa and stir constantly for 3 min. 

3. Stir in  broth, cover and cook for 15-20 min. on medium low heat until liquid is absorbed.

4. Remove from heat and let stand for 5 min. 

5. Remove lid and stir in avocado, tomato, spinach, cheese and Benson’s Table Tasty.

Annie’s Spaghetti with Black Beans

Ingredients

  • 8 ounces of regular Dollar Store Spaghetti (less pasta is better)
  • 1 cup finely chopped white onion
  • 1 tablespoon of olive oil
  • 2 cans of 8 oz. tomato sauce
  • 1 can of Aldi’s diced tomatoes with basil, garlic and oregano
  • 1 can of black beans, drained and rinsed
  • 1 small can of green chiles
  • 1/4 teaspoon of ground cumin

Steps

  1. In large pot, boil water and cook spaghetti for 8 minutes
  2. Heat oil in large skillet over medium heat. Add onion and cook until lucid and tender. Or saute onion in broth.
  3. Add sauce, tomatoes, beans, chilies and cumin.
  4. Simmer 10 minutes, stirring occasionally.
  5. Drain spaghetti, return to pot and add tomato mixture. 

Optional-Sprinkle Vegan Parmesan Cheese-see recipe under condiments.


Vegan Parmesan Cheese

Ingredients

2/3 cup almonds

1/4 cup Trader Joe’s Nutritional Yeast

1 teaspoon of sea salt

Steps

  1. Blend all ingredients in a food processor until a fine meal is formed.
  2. Store in a container in refrigerator for up to three weeks.

Sprinkle vegan parmesan cheese on your favorite pasta.

Nutrition Facts
Servings: 15
Amount per serving 1Tbsp.
Calories 31
Total Fat 2.3g
Saturated Fat 0.2g
Cholesterol 0mg
Sodium 32mg
Total Carbohydrate 1.6g
Total Sugars 0.2g
Protein 1.6g

Guacamole Hummus Wrap

Ingredients

  • 1 tortilla
  • 1 Tbsp. Aldi’s Classic Hummus
  • 1 serving packet of Trader Joe’s Guacamole
  • 1/2 chopped green pepper, tomatoes, mushrooms, red onion, and black and green olives
  • 1/3 cup spring lettuce
  • Everything but the Basil Seasoning
  • 1 Tbsp. Aldi’s Casa Mamita’s Mild Chunky Salsa

Steps

  1. Heat tortilla in pan on medium high heat.
  2. Spread hummus and guacamole tortilla.
  3. Fill tortilla with veggies.
  4. Sprinkle seasoning, add salsa and roll tortilla.

Annie’s Herbed Orzo

To prepare ahead of time, chop scallions, red onion and cucumber the night before.

Ingredients

  • 1 lb. of orzo
  • 3/4 cup olive oil
  • 1 1/4 tsp. kosher salt and 1/4 tsp. freshly ground black pepper
  • 3/4 cup freshly squeezed lemon juice (4 lemons)
  • 1 cup minced scallions, white and green parts
  • 1/3 cup small-diced red onion 
  • 1 cup chopped fresh dill
  • 1 cup chopped fresh flat-leaf parsley
  • 1 cup medium cucumber, unpeeled, seeded and diced
  • 3/4 cup Follow Your Heart Vegan Feta Crumbles

Steps

1. Fill a large pot with water and bring the water to a boil. Add the orzo and cook for 8 minutes, stirring occasionally, until it’s cooked al dente. Add 1 cup cold water to pot and drain and pour into a large bowl.

2. Whisk together the lemon juice, olive oil, salt, and pepper. Pour over the hot pasta and stir well.

3. Add the scallions, red onion, dill, and parsley (can be chopped in a food processor).

4. Add cucumber and vegan feta. Toss well. 

5. Serve at room temperature or refrigerate.

Jane’s Avocado Toast

Ingredients

  • 2 slices Aldi’s Knock Your Sprouts Bread
  • 1 avocado
  • 1 chopped tomato
  • Sprinkle of Everything but the Bagel Seasoning, garlic powder, black pepper, balsamic vinegar, and juice of lime

Steps

1. Toast Bread.

2. Spread Avocado over toast.

3. Top with tomatoes.

4. Sprinkle toast with Everything Bagel Seasoning, garlic powder, black pepper, balsamic vinegar and lime juice