Vegan Tofu Sheet Pan Fajitas

Serves 4

I love a sheet pan meal. The simplicity of everything cooked together. This is a great meal if you are new to eating plant-based or incorporating tofu into your meals. Tofu is a blank slate - you need to add flavour. This meal uses tofu in a very familiar way - fajitas! Let me be transparent here. We aren’t claiming that this is an authentic Mexican meal. We’re using the familiar, and delicious, flavour inspiration to create an approachable, simple, tasty, vegan meal using tofu. Enjoy!

Sheet Pan Fajitas Ingredients

2 bell peppers (cut in strips)

1-2 jalapeno peppers (cut in circles)

Half a red onion (sliced)

8-10 cremini mushrooms (sliced)

1 block tofu (cut in small 1-inch cubes)

1-2 tablespoons olive oil

1 tablespoon taco seasoning

Salt and pepper to taste

12 corn tortillas (for serving)

Top with your favourites! Fresh salsa, guacamole, cilantro, or hot sauce (or sour cream for a non-vegan option)

Sheet Pan Fajitas Directions

1. Preheat the oven to 400 degrees F and prepare a large baking sheet.

2. Add the vegetables and tofu to a large bowl and toss with olive oil, taco seasoning, salt, and pepper

3. Spread the vegetables out on the prepared baking sheet and bake for around 25 minutes (until tender and browned), stirring halfway.

4. Assemble the fajita filling into the tortillas and enjoy with toppings of your choice!

Mediterranean Power Bowl

I love a power bowl, also known as a full-meal salad or Buddha bowl. All food groups in one dish. Each bite a variety of tastes and textures.

For this recipe, Olivia harnessed the classic flavours of the Mediterranean to create a meal that will keep you full for hours. We’re talking chickpeas, cucumber, bell peppers, tomatoes, red onion, feta, and olives.

It’s a flavourful vegetarian dish. And, a very accessible way to incorporate more pulses (lentils, beans, chickpeas) and plant-based meals into your life. Enjoy!

Makes 2 servings

High FODMAP

Mediterranean Bowl Ingredients

1 cup cooked quinoa

½ cucumber

½ tomato

¼ red onion

½ bell pepper

2 tablespoons feta cheese

2 tablespoons chopped Kalamata olives

1-2 tablespoons tzatziki per serving (I used the store-bought)

Ingredients for Dressing

¼ cup balsamic vinegar

¼ cup olive oil

2 tablespoons honey

2 teaspoons Dijon mustard

1 clove crushed garlic

Salt and pepper

Directions for Chickpeas

https://kristenyarker.com/kristen-yarker-dietitian-blog/roasted-chickpeas-4-ways

Half the recipe or make a full batch if you want extra! For seasoning, I used salt and pepper.

Directions for Greek Salad

1. Chop the cucumber, tomato, onion, bell pepper, and olives. Add to a medium bowl

2. Add feta to the bowl

3. In a jar, combine the ingredients for the dressing and shake until combined

4. Pour 1-2 tablespoons over the Greek salad

Directions for Assembly of Mediterranean Bowl

1. Add ½ cup of the cooked quinoa to a serving bowl

2. Add 1 cup of the Greek salad and top with half the chickpeas

3. Add tzatziki and enjoy!

Looking for another power bowl idea? Check out our Caesar Salad Power Bowl.

Recipe and photo credit: Olivia Dodsworth

Caesar Salad

In this recipe we’ve transformed the classic Caesar salad into a full meal. And, we’ve made it vegan. Chickpeas and quinoa not only taste delicious, but add non-blood-sugar-spiking carbohydrates and protein to transform a Caesar salad into a meal that will keep you full for much longer than just some veggies alone. Enjoy!

Serves 2

High FODMAP

Caesar Salad Ingredients

½ can chickpeas (roasted)

2 leaves of kale (off the stem)

4 leaves of Romaine lettuce

1 cup cooked quinoa (cooled)

2 tablespoons capers

Caesar Salad Dressing Ingredients

1/3 cup vegan mayo

1 tablespoon Dijon mustard

½ tablespoon olive oil

1 teaspoon soy sauce

1 teaspoon apple cider vinegar

1 clove of minced garlic

Juice of ¼ of a lemon

Ground pepper to taste

1-2 tablespoons of water, depending on desired thickness

Directions for Chickpeas

https://kristenyarker.com/kristen-yarker-dietitian-blog/roasted-chickpeas-4-ways

Halve the recipe or make a full batch if you want extra! For seasoning, I used salt and pepper.

Directions for Caesar Salad

1. Follow the above chickpea recipe.

2. In a frying pan, heat one tablespoon of olive oil on medium-high heat.

3. Fry the capers until crispy (about 5 mins). Allow to cool.

4. Add the quinoa to a medium-large bowl.

4. Wash and cut the lettuce and kale. Add to the bowl.

5. Add the crispy chickpeas and capers.

6) Add all the dressing ingredients to a jar and shake until mixed.

7. Add around 2 tablespoons of dressing to the salad. Adjust amount to your liking.

8. Toss the salad and enjoy!

Looking for another full meal salad idea? Check out this Tomato, Black Bean, and Corn Salad.

Recipe and photo credit: Olivia Dodsworth

Vegan Chili

In my opinion, everyone should have a great chili recipe in their repertoire. As my Grandmother would say, It’s the perfect cold day “stick to your ribs” food. Chili is also a filling and delicious way to incorporate more plant-based foods and beans/lentils into your eating habits.

This chili, that fantastic dietetic student Olivia has created, takes a twist with coconut milk. Thank you Olivia!

Vegan Chili Ingredients

1 tbsp olive oil

1 white onion (chopped)

3 garlic cloves (minced)

2 stalks celery (chopped)

1 bell pepper (chopped)

½  jalapeno pepper

19 oz can chickpeas

14oz can kidney beans

14 oz can lentils

14oz canned tomatoes

¾ cup coconut milk

1 cup veggie broth

1 tsp cumin

1 tsp dried oregano

1 tsp paprika

cilantro (optional)

avocado (optional)

toast for dipping (optional)

Vegan Chili Directions

1. Chop the onion, garlic, celery, bell pepper, and jalapeno pepper.

2. Heat the olive oil in a large saucepan on medium heat.

3. Add the garlic and onion. Sautee for 5 minutes.

4. Add the celery, bell pepper, and jalapeno pepper. Sautee for another 5 minutes.

5. Add the beans, lentils, tomatoes, vegetable broth, and spices. Simmer for at least 30 minutes.

6. Add the coconut milk and stir.

7. Optional: Top with cilantro and avocado.

8. Optional: Serve with a slice of sourdough toast.

9. Enjoy!

Recipe and photo credit: Olivia Dodsworth.

Vegan "Butter Chicken" (Without the Butter or the Chicken)

This is a warm, comforting dish - perfect for dark, cold nights. Don’t be confused by the recipe’s name. It’s vegan - i.e. there’s no butter, chicken, or cream. In this recipe, we’re using tofu instead of the chicken, olive oil instead of the butter, and cashews instead of the cream. But, butter chicken’s flavour profile is the inspiration for this dish so we wanted to keep the name so you would know what to expect.

FODMAP rating: High FODMAP

Vegan Butter Chicken Ingredients

 ½ cup raw cashews

½ cup vegetable broth

½ cup water

¼ cup tomato paste

1 tbsp olive oil

1-inch fresh ginger

3 garlic cloves

1 medium white onion

1 tsp turmeric powder

½ tsp cumin

1 tsp paprika

1 tsp garam masala

1 tbsp chili flakes (optional)

1 tbsp maple syrup

Salt and pepper to taste

 1 cup raw brown rice

2 cups water

¼ cup cilantro for garnish

 1 block of extra firm tofu (this is crucial to get that chicken texture)

Half head of cauliflower

Vegan Butter Chicken Directions

1. Soak cashews in warm water for one hour to soften. Blend to form a cashew cream.

2. Preheat oven to 425 degrees F.

3. Press the tofu with a paper towel to release the water.

4. Cut the tofu into bite-size pieces. Toss it in a large bowl with olive oil, salt, and pepper. Place the tofu on a baking sheet.

5. Wash and cut the cauliflower into bite-size pieces. Toss in a large bowl with olive oil, salt, and pepper. Place on the baking sheet with the tofu and bake for 20-30 minutes, flipping halfway through.

6. In a small pot, combine 1 cup of brown rice with 2 cups of water. Bring to a boil, then cover and reduce the heat to low until all the water evaporates.

7. Finely chop the garlic, onion, and ginger.

8. In a large saucepan or Dutch oven, heat the olive oil on medium heat. Sautee the onion, garlic, and ginger (about 5 minutes). Add the seasonings.

9. Add the tomato paste, cashew cream, and vegetable broth while stirring constantly to prevent sticking to the bottom of the saucepan (and burning).

10. Add the roasted tofu and cauliflower. Simmer for 10 minutes then taste, adding more salt and pepper if needed.

11. Serve over brown rice and garnish with cilantro.

 Enjoy!

Looking for more plant-based recipes? Check out Zucchini and Sundried Tomato Tempeh Pasta.

Recipe and photo credit: Olivia Dodsworth. Thank you Olivia!

Harvest Quinoa Salad

Harvest Quinoa Salad Ingredients

1 large sweet potato, diced (peel on)

½ tbsp olive oil

Salt and pepper to taste

1/2 cup raw quinoa

1 cup water

2 cups chopped kale (stem removed)

1 large apple or pear, diced (peel on)

¼ cup thinly sliced red onion 

¼ cup dried cranberries

¼ cup pumpkin seeds

1/3 cup feta cheese or goat cheese (or vegan cheese)

 

Harvest Quinoa Salad Dressing Ingredients

3 tbsp olive oil

2 ½ tbsp apple cider vinegar

1 ½ tsp Dijon mustard

¾ tsp honey (use maple syrup for a vegan option)

1 garlic clove

Salt and pepper to taste

Harvest Quinoa Salad Directions

1. Preheat the oven to 425 degrees F.

2. Combine 1/2 cup quinoa and 1 cup of water in a small pot and bring to a boil. Once boiled, reduce heat and cover until all the water is evaporated. Approximately 15 minutes. Allow to cool.

3. Meanwhile, dice the sweet potato and place in a medium bowl.

4. Toss the sweet potato with the olive oil and season with salt and pepper. Roast on a baking sheet for 30 minutes, flipping halfway. Allow to cool.

5. Wash and chop the kale, apple/pear, and onion. Add to a large bowl with the cranberries, pumpkin seeds, and cheese. Once the sweet potato and quinoa are cooled, add them in as well.

6. For the dressing, blend all ingredients until smooth and pour over the salad.

Enjoy!

Recipe and photo by Olivia Dodsworth. Thank you Olivia! 

Click here for another delicious salad that includes kale and yams/ sweet potato.

Lunch Box Mango Chutney Chickpea Salad

This plant-based lunchbox is full of flavours that both kids and adults will love. If you’ve got someone who is less than enthusiastic for eating pulses (i.e. beans, lentils, chickpeas) and/or leafy greens, give these recipes a try. They’re fantastic entryway recipes for people who think that they don’t like these nutritious foods.

It can be made both vegan and gluten-free. It’s also peanut-free and nut-free.

What’s in this lunch box:

• Mango Chutney Chickpea Salad

• Whole wheat naan (sub a gluten-free flatbread of your choice)

• Baked Kale Chips

• Mixed berries

• Greek yogurt (for dipping the berries) Sub with a plant-based yogurt alternative for a vegan option.

Kids under 5 years: Mash the chickpeas before serving. Whole chickpeas can be a choking risk.

Enjoy!

Mango Chutney Chickpea Salad

A delicious alternative way to enjoy this recipe is to mash the chickpeas for a more chicken-salad or tuna-salad type experience. It also reduces the choking risk for kids under 5 years.

Mango Chutney Chickpea Salad Ingredients

¼ cup chopped celery

¼ cup chopped red bell pepper

¼ cup cilantro

1 can chickpeas (14-16 ounces)

2 tbsp mango chutney

1 tbsp mayonnaise/vegan mayo

1 tsp curry powder

Salt and pepper to taste

 Mango Chutney Chickpea Salad Directions

1. Drain and rinse the chickpeas.

2. Optional: In a large bowl: Mash the chickpeas.

3. Combine all the ingredients in a large bowl. Stir to combine.

4. Optional: Garnish with extra cilantro for presentation.

5. Enjoy!

Baked Kale Chips Ingredients

1 bunch of kale

1 tbsp olive oil

1 tsp garlic powder

Salt and pepper to taste

Baked Kale Chips Directions

1. Preheat oven to 325 degrees F.

2. Wash kale and allow it to dry completely (we don’t want steamed kale).

3. Massage the olive oil into the kale with your hands. Season with garlic powder, salt & pepper.

4. Spread the kale out on a cookie sheet and bake for 20-25 mins (until crispy). Watch closely the last 18-25 minutes as the kale goes from crispy to burnt very quickly.

5. Enjoy!

For another amazing Lunch Box recipe, check out: Black Bean Burrito with Pico De Gallo and Banana Chocolate Cookies

Photo and recipe credit: Olivia Dodsworth

Zucchini and Sun-Dried Tomato Tempeh Pasta (Vegan)

Tempeh doesn’t get as much attention as it’s cousin, tofu. Yet it’s an excellent source of plant-based protein and a source of iron. Give it a try with this familiar pasta with a Mediterranean flavour profile.

Serves 4.

Cooking time: Approximately 25 minutes.

Tempeh Pasta Ingredients:

1 package        Tempeh, cut into cubes

½ large             Onion, medium diced

2 cloves           Garlic, minced

¼ cup              Sun-dried tomatoes in oil, thinly sliced

4 cups              Zucchini, sliced diagonally into quarter moons

4 cups              Spinach, washed and coarsely chopped

1 sprig             Fresh rosemary, coarsely chopped

1 teaspoon      Herbs de Provence

¼ cup              Vegetable broth

1-2 Tbsp          Olive Oil

1 Tbsp             Salt

1 package       Brown rice pasta (454 grams)

Tempeh Pasta Directions:

1. Bring a large pot of water to a boil. Optional: add 1 tablespoon of salt.

2. Once your water has come to a boil, add the pasta. Stir occasionally to prevent the pasta from sticking together. Follow the directions on the package for the cooking time as brands differ. Usually it is between 7-10 minutes.

3. Once your pasta is al dente, drain it and add 1 tablespoon of olive oil to prevent it from sticking. Set aside until ready to serve.

4. In the meantime, in a large frying pan, heat 1 tablespoon of olive oil on medium heat. Add the onions and sauté until tender (approximately 3 minutes).

5. Add the garlic and rosemary and sauté for another 2 minutes.

6. Add the tempeh and rosemary, sauté for another 5 minutes.

7. Add the zucchini and herbs de Provence, sauté for another 5 minutes.

8. When the zucchini appears partly cooked, add the spinach, sun-dried tomatoes, and the broth. Sauté for another 6-10 minutes until zucchini is almost cooked almost al dente. (Note: If the pan gets too dry before the zucchini is cooked, then add a bit more broth, 1 tablespoon at a time).

9. Season with salt and pepper to taste.

10. Plate your pasta topped with the zucchini and sun-dried tomato tempeh sauce.

11. Enjoy!

Get another delicious vegan pasta recipe here: Pumpkin Pasta

Recipe and Photo credit: Amazing student Alexandra.

Lunch Box Bean Salad

You asked me for more bean recipes. Here’s a delicious packed lunch that’s great for both kids and adults. Even better, it’s vegan, gluten-free, and nut-free. Enjoy!

Substitute different fruits, vegetables, beans, and crackers to fit your preferences.

Lunch Box Bean Salad Ingredients

• One can of mixed beans drained and rinsed (butter beans, cannellini beans, chickpeas, and red kidney beans)

• 1 cup frozen edamame in the shell

• 1 tablespoon fresh parsley

• 1 tablespoon lemon juice

• ½ tablespoon olive oil

• ½ tablespoon balsamic vinegar

• Salt and pepper to taste

Lunch Box Bean Salad Directions

1. Bring a small pot of water to a boil and cook the edamame from frozen for 3 minutes. Drain and rinse with cold water. Peel and set the beans aside for the salad.

2. Combine all the ingredients in a bowl and mix.

Photo credits: Amazing student volunteer Olivia. In the lunch box pictured we have:

• Mixed Bean Salad

• Fruit (cut into fun shapes)

• Veggies

• Whole Grain Crackers

• Mixed Seeds

For another delicious bean recipe, check out Black-Eyed Peas with Kale and Sweet Potato

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